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The Impact of Diet on Testosterone: What food kills testosterone?

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The Impact of Diet on Testosterone: What food kills testosterone?

The Impact of Diet on Testosterone: What food kills testosterone?



Can food lower Testosterone in guys?

low-T, low testosterone levels may be
commonplace from the age of 30-40 while tiers begin to decrease slowly. As well
as age, different elements can affect hormone stages, such as a dangerous
weight loss program and/or way of life. What food kills testosterone?

weight loss program can impact the production and secretion
of hormones and extraordinary foods are associated with having an impact on our
common fitness. So whilst there are not any ingredients that could at once
affect testosterone tiers, there are numerous meals that could by the way lead
to lower testosterone tiers.

Subtle carbohydrates and sugars

Insulin Resistance: A high intake of refined carbohydrates
and sugars can lead to insulin resistance, which disrupts the balance of
hormones, together with testosterone. Insulin resistance is often related to
extended fat garage and weight problems, each of which could decrease
testosterone levels.

extended body fats: Diets high in delicate carbs and sugars
can make a contribution to weight benefit and elevated body fat. excess frame
fats, especially abdominal fats, are related to lower testosterone tiers, as
fat tissue can convert testosterone into estrogen.

irritation: refined carbohydrates and sugars can contribute
to continual inflammation within the body. infection is associated with
hormonal imbalances, along with lower testosterone tiers.

Blood Sugar Spikes: eating high amounts of sugar ends in
speedy spikes and drops in blood sugar degrees. this would affect ordinary
hormonal balance and contribute to fatigue and temper swings, which do not
directly affect testosterone stages.

terrible Nutrient Profile: ingredients high in delicate
carbs and sugars are often low in critical nutrients that assist hormone
production and ordinary health. A lack of important nutrients and minerals can
negatively affect testosterone degrees.

To maintain healthful testosterone stages, it is beneficial
to reduce the consumption of delicate carbohydrates and sugars and focus on a
balanced eating regimen rich in whole grains, results, greens, lean proteins,
and healthy fat. this would assist guide hormonal stability and overall
well-being.

Vegetable oils, specifically those high in polyunsaturated
fats, can impact testosterone ranges in several approaches:

Hormonal Imbalance: A high intake of polyunsaturated fat
(like the ones found in corn, soybean, and sunflower oils) can affect the
stability of hormones, such as testosterone. these fats might also affect the
function of the endocrine gadget, which is accountable for hormone
manufacturing and regulation.

Omega-6 Fatty Acids: Many vegetable oils are high in omega-6
fatty acids, which, whilst consumed in excess relative to omega-3 fatty acids,
can promote infection and disrupt hormonal stability. continual infection is
linked to lower testosterone tiers.

Testosterone production: some research advocates that
excessive intake of polyunsaturated fat would possibly interfere with
testosterone production using altering the cholesterol levels wished for
hormone synthesis. cholesterol is a precursor for testosterone production, so
its disruption can impact testosterone stages.

Oxidative stress: Vegetable oils high in polyunsaturated fat
are susceptible to oxidation, specifically whilst heated. Oxidative strain from
oxidized fats can damage cells and tissues, doubtlessly affecting hormone
manufacturing and universal health.

Metabolic results: Diets excessive in vegetable oils may
additionally contribute to weight advantage and increased frame fats, which
might be associated with decreased testosterone ranges.

To aid wholesome testosterone levels, it’s frequently
recommended to balance the consumption of fat along with more monounsaturated
fats (found in olive oil, avocados, and nuts) and omega-three fatty acids
(determined in fatty fish and flaxseeds), while reducing the intake of
specially processed vegetable oils.

The Impact of Diet on Testosterone: What food kills testosterone?



Low-exceptional meat/processed foods

Low-best meat which is believed to have been sprayed with
hormone treatments and antibiotics for renovation functions is said to cause
hormonal imbalances, even though large-scale findings are inconclusive.

Processed meats and geared-up food are stated to be
similarly damaging to your hormones as they are high in sodium, energy, sugar,
and, trans-fat, which provide a comparable rationalization as vegetable oil; in
the end, doubtlessly resulting in low testosterone tiers.

Soy products

Soy merchandise is stated to affect testosterone, and
possibly even lessen testosterone stages. but, research has solely been
achieved on animals so the findings ought to be taken with a pinch of salt.

Soy products including soy milk and yogurts, soya meat
substitute merchandise, tofu, miso soup, and edamame are high in
phytoestrogens. Phytoestrogens are occurring assets of estrogen determined in
positive meal products. In men, ingesting merchandise which is excessive in
phytoestrogens is said to motivate a decline in testosterone stages.

Alcohol

Alcohol intake is related to a myriad of terrible health
implications. some research declares that alcohol can wreak havoc on
testosterone manufacturing, however, alcohol might also affect all factors of
your fitness, no longer simply testosterone.

while we devour alcohol, it’s miles absorbed by way of the
liner of the belly and into the bloodstream. The liver metabolizes 90% of the
alcohol you drink. Biologically inactive protein is sure to be a protein called
albumin that’s produced within the liver. This logic is used as a declaration
that alcohol can cause a decline in testosterone production. while ingesting
alcohol often isn’t beneficial for universal fitness, it isn’t always the only
cause of declining testosterone.

can you check Testosterone ranges From home?

Saliva assessments: You collect a saliva pattern using a
furnished kit and mail it to a laboratory. The lab analyzes the pattern for
testosterone degrees. Saliva tests are typically used for measuring free
testosterone, which is the biologically active form of the hormone.

Blood Spot checks: these exams contain gathering a small
blood pattern through a finger prick. The pattern is then sent to a laboratory
for evaluation. Blood spot checks can degree each overall and free testosterone
degrees.

Urine tests: some at-domestic tests involve accumulating a
urine pattern, that is then sent to a lab for evaluation. Urine assessments can
offer facts about testosterone levels and its metabolites.

Testosterone monitoring gadgets: There are emerging
technologies and devices designed to display testosterone degrees continuously
or periodically. these devices often work along with a phone app to tune
hormone stages over the years.

a way to Use At-home Testosterone tests

buy a package: purchase an at-domestic testosterone testing
package from a reputable company. Many kits are to be had online or through
health retailers.

cautiously comply with the commands furnished with the kit
to collect your sample. right sample collection is crucial for accurate
consequences.

send the pattern: If required, mail the pattern to the
special laboratory. some kits may provide the choice to get hold of outcomes
via a web portal or app.

evaluate consequences: as soon as your pattern is analyzed,
you’ll obtain your outcomes, commonly within a few days to every week. some
kits provide designated reasons and reference stages for interpreting
consequences.

How diet affects testosterone

food regimen plays a tremendous role in regulating
testosterone tiers. right here’s how specific dietary elements can influence
testosterone manufacturing: read more

1. Macronutrient balance

Proteins: adequate protein consumption helps muscle mass and
general fitness, which is associated with healthy testosterone tiers. assets
consist of lean meats, fish, eggs, and legumes.

fats: wholesome fats are fundamental for hormone production.
Monounsaturated fat (discovered in olive oil, avocados, and nuts) and omega-3
fatty acids (discovered in fatty fish and flaxseeds) can assist testosterone
tiers. Conversely, immoderate consumption of trans fat and excessive
polyunsaturated fat may additionally negatively impact testosterone.

Carbohydrates: Balanced carbohydrate consumption helps
energy tiers and common health. immoderate subtle carbohydrates and sugars can
lead to insulin resistance and weight problems, that are linked to lower
testosterone levels.

2. Micronutrients

Zinc: imperative for testosterone manufacturing and overall
reproductive fitness. right assets encompass meat, shellfish, nuts, and seeds.

diet D: plays a position in hormone law and can influence
testosterone levels. solar publicity and diet D-rich meals (like fatty fish and
fortified dairy products) are beneficial.

Magnesium: supports various biochemical reactions, inclusive
of testosterone manufacturing. determined in leafy greens, nuts, seeds, and
whole grains.

3. meals and nutrients That assist Testosterone

Lean Meats: wealthy in protein and zinc.

Fatty Fish: excessive in omega-three fatty acids and diet D.

Eggs: properly supply of protein and nutrition D.

Nuts and Seeds: include healthful fats, zinc, and magnesium.

Leafy veggies: rich in magnesium and different
quintessential nutrients.

4. ingredients that may decrease Testosterone

Soy products: contain phytoestrogens that may mimic estrogen
inside the body.

Mint: Spearmint and peppermint may also decrease
testosterone levels.

Licorice Root: Can lessen testosterone on account of
glycyrrhizin content material.

Delicate carbohydrates and Sugars: Can cause insulin
resistance and lower testosterone.

Excessive-fat dairy merchandise: may also affect
testosterone levels because of hormonal content.

The Impact of Diet on Testosterone: What food kills testosterone?



5. ordinary nutritional patterns

Balanced weight-reduction plan: A food regimen rich in
entire ingredients, wholesome fat, lean proteins, and a difference of fruits
and vegetables supports general hormone health.

keeping off immoderate Alcohol: excessive consumption can
negatively affect testosterone production.

keeping a nicely-rounded food plan that includes a balance
of macronutrients and indispensable micronutrients can assist support wholesome
testosterone degrees. if you have unique nutritional issues or symptoms
associated with testosterone, consulting with a healthcare company or a
registered dietitian can be useful.

Does the keto weight loss program increase testosterone?

The ketogenic (keto) weight loss program, which is high in
fats and low in carbohydrates, can doubtlessly affect testosterone tiers in
numerous ways. here’s what research and anecdotal evidence propose
approximately the keto weight-reduction plan and testosterone:

capacity benefits

improved Insulin Sensitivity: The keto weight-reduction plan
can assist improve insulin sensitivity and reduce frame fat. lower body fat and
stepped-forward insulin sensitivity are related to higher testosterone levels.

extended fat intake: The keto weight-reduction plan’s
high-content material, mainly healthful fats like monounsaturated fat and
omega-3 fatty acids, can assist hormone manufacturing, consisting of
testosterone. fats are imperative for the manufacturing of intercourse
hormones.

reduced body fat: using selling fats loss, the keto
weight-reduction plan can help decrease adipose tissue (fats), which is
connected to lower estrogen degrees and doubtlessly higher testosterone levels.
extra body fats, in particular stomach fats, can convert testosterone into
estrogen, reducing usual testosterone tiers.

capacity worries

Nutrient Imbalance: The keto weight loss program restricts
many fruits, greens, and complete grains, which might also cause deficiencies
in vital nutrients like zinc, vitamin D, and magnesium that are essential for
testosterone manufacturing. ensuring ample intake of those vitamins is crucial.

ability impact on Thyroid feature: a few research recommend
that excessive low-carb diets would possibly affect thyroid function, which
could indirectly affect testosterone stages. preserving a balanced keto
technique with sufficient nutrient consumption can mitigate this risk.

character version: The effects of the keto weight-reduction
plan on testosterone can vary between individuals. some people may also enjoy
fantastic adjustments, whilst others won’t see large variations in their
hormone stages.

The keto weight loss program may have an effect on
testosterone tiers in some individuals by reducing body fat and improving
insulin sensitivity. but, it’s important to make sure that the eating regimen
stays balanced and includes an inequality of nutrient-dense ingredients to
guide ordinary fitness and hormone manufacturing. How to use spot treatment

if you’re thinking about the keto food regimen and are
concerned approximately its results on testosterone or universal fitness, it’s
fantastic thinking to seek advice from a healthcare company or a registered
dietitian to tailor the weight-reduction plan to your wishes and screen any
adjustments in your health.

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How to use spot treatment

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How to use spot treatment

The Ultimate Guide to Spot Treatments: How to use spot treatment



What is Spot treatment?

Spot treatment is a centered skin care product designed to cope with specific blemishes or hassle regions on the skin, along with pimples, blackheads, or dark spots. Unlike all-over facial redress, spot treatments are implemented at once to the affected place to deliver concentrated ingredients that help lessen inflammation, kill bacteria, unclog pores, or lighten hyperpigmentation. These treatments are available in diverse bureaucracies, consisting of gels, lotions, serums, patches, and ointments.

Focused action: specializes in treating unique blemishes barring affecting the encircling pores and skin.

rapid results: frequently formulated to offer short relief and seen improvements.

amazing components: incorporates higher concentrations of lively ingredients like salicylic acid, benzoyl peroxide, sulfur, tea tree oil, or hydroquinone.

convenience: smooth to include in existing skincare exercises without the want for added steps.

Spot treatments are especially useful for individuals who experience occasional breakouts or have unique regions of challenge that do not require an all-over remedy.

the way to use a spot treatment

Using a spot remedy effectively entails several steps to ensure which you get the pleasant results whilst minimizing ability inflammation or adverse effects. here’s a step-by-step guide on the way to use a gap remedy:

Cleanse Your Skin:

start with a smooth face. Use a mild cleaner to dispose of dust, oil, and make-up. If you use a toner, apply it after cleansing. This may assist prepare your pores and skin to better absorb the remedy.

apply your facial serums

Making use of facial serums effectively ensures you get the most blessings from those robust skin care merchandise. here’s a step-by-step manual on how to follow facial serums:

Cleanse Your Skin:

start with an easy face. Use a gentle cleaner to do away with dirt, oil, and makeup. In case you use a toner, practice it after cleansing. This enables you to balance your skin’s pH and may improve serum absorption.

Practice Serum:

Take a few drops of serum (typically 2-three drops) and proximity them to your fingertips or immediately in your face (brow, cheeks, and chin).

gently press and pat the serum onto your skin with the use of your fingertips. Avoid rubbing or dragging the serum across your pores and skin.

awareness on regions that need the maximum attention, along with the forehead, around the eyes, and any areas with unique issues (like dark spots or high-quality strains avoid touching your face until the serum has dried absolutely.

Moisturize:

After the serum has been absorbed, observe a moisturizer to fasten inside the serum and offer extra hydration.

This step is necessary as serums are focused and might now and again purpose dryness if no longer observed by a moisturizer.

sun safety:

In case you are making use of the serum in the morning, observe up with a huge-spectrum sunscreen (SPF 30 or higher).

Sunscreen is quintessential to shield your skin, especially in case your serum contains substances like vitamin C or retinol that can grow solar sensitivity.

Follow your targeted Spot remedy

after all-over serums come targeted treatments. The difference is that targeted treatment is going to be implemented without delay to blemishes or darkish spots (depending on what you’re treating), not everywhere on the face. a niche treatment serves to target blemishes that smash through your different redress and facial serums,

how to realize if a niche treatment is running?

Determining whether or not a gap treatment is working involves watching modifications for your skin over the years and noting enhancements within the precise blemishes you are concentrated on. here are some key signs and steps that will help you assess the effectiveness of a niche remedy:

The Ultimate Guide to Spot Treatments: How to use spot treatment



reduced redness and inflammation:

The affected region should display a decrease in redness and swelling within a few days.

Blemishes must end up less infected and less major.

decreased length of blemishes:

Pimples, blackheads, or different blemishes need to gradually shrink in length.

Cystic acne might take longer, however, you need to still see some discount.

advanced skin texture:

The treated region has to experience smoother as the blemish heals.

Any tough or bumpy texture ought to diminish.

Fading of darkish Spots or Hyperpigmentation:

If the spot remedy is aimed toward reducing dark spots, you have to see sluggish lightening of the hyper-pigmented location.

This can take several weeks to months depending on the severity and your pores and skin type.

discount in ache or discomfort:

Painful, cystic, or inflamed blemishes must end up much less soft and sore through the years. read more

Steps to Assess Effectiveness

Take before and after pix:

Take clear, close-up photos of the affected area earlier than starting the remedy and periodically (eg, weekly) to tune progress.

preserve a skincare magazine:

be aware of the date you started the spot treatment and report any changes you have a look at.

include info like decreased redness, size modifications, and normal skin texture.

Layer on your Essences and Serums

Subsequently, practice your everyday treatments essences, serums, and the like. in case you’re susceptible to blemishes, we endorse seeking out lightweight formulas that hydrate your skin except leaving in the back of an oily residue.

Formulas that help reduce the arrival of large pores can also be useful for people with blemish-prone pores and skin. in the end, although, it’s a count number of personal choices. Whichever products you choose, you’ll want to layer them so as of weight: Your lighter products should be applied first,

Moisturize throughout

Even for shiny pores and skin, moisturizer is a must. Like every other pores and skin kind, it may get dehydrated. If left unchecked, this dehydration can cause skin to grow to be even oilier to make up for the lack of moisture. In the long run, this will lead to several skin concerns, from greasiness to clogged pores and breakouts.

Of course, deciding on the right system is vital. After allowing your spot treatment to soak up, hydrate with a lightweight gel moisturizer, such as an extremely Facial Oil-free Moisturizer. Made with glycerin and micronized amino acids, this non-comedogenic method offers all-day hydration to help stabilize pores and skin’s natural moisture levels.

It additionally gives shine management for as much as 24 hours, the same time as persistent use through the years facilitates visibly limiting enlarged pores. apply an even layer of the quick-soaking-up method to your face and neck morning and night for skin that appears sparkling and wholesome.

exceptional types of acne

zits is a not unusual skin circumstance that could present in various paperwork, every with awesome traits and underlying causes. Grasp the specific types of acne can help in choosing the most suitable treatment. right here are the principal varieties of pimples:

Non-Inflammatory Pimples

appearance: Small, flesh-colored, or white bumps on the pores and skin.

motive: happens when pores emerge as clogged with oil, dead skin cells, and microorganisms. The clogged pore stays closed, trapping the fabric interior.

Treatment: Topical treatments with salicylic acid, retinoids, and gentle exfoliation can assist clean whiteheads.

The Ultimate Guide to Spot Treatments: How to use spot treatment



look small, darkish spots on the skin.

cause: much like whiteheads, however, the clogged pore stays open, permitting the trapped fabric to oxidize and flip black.

remedy: normal cleaning, salicylic acid, retinoids, and non-comedogenic products can assist prevent and treat blackheads.

Inflammatory acne

Looks like small, red, soft bumps on the pores and skin.

motive: occurs when the partitions surrounding the pores are ruined by severe irritation, leading to infected and infected pores.

Remedy: Topical remedies with benzoyl peroxide, retinoids, and antibiotics can help reduce infection and bacteria.

look purple, inflamed bumps with a white or yellow pus-filled center.

Purpose: just like papules but with a buildup of pus in the inflamed region.

Treatment: Benzoyl peroxide, topical antibiotics, and proper hygiene can assist control of pustules.

look huge, tough, painful lumps beneath the pores and skin’s surface.

cause: develop when the clogged and inflamed pores endure deeper infection and irritation.

Treatment: Oral antibiotics, oral retinoids (like isotretinoin), and corticosteroid injections may be essential for intense nodular zits.

Cysts:

look huge, tender, pus-filled lumps beneath the pores and skin’s surface.

purpose: similar to nodules, however, cysts are full of pus. they’re the maximum intense shape of zits and may cause scarring.

Treatment: Oral antibiotics, oral retinoids (like isotretinoin), and now and again surgical drainage. Corticosteroid injections can also reduce irritation and pain. Detox Supplements

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Robert’s Path to Better Health, Better Mood, and More Family Time

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Robert’s Path to Better Health, Better Mood, and More Family Time
Robert's path to better mood and health | MyFitnessPal success story

Every month, we feature a MyFitnessPal success story to inspire others on their health journey.

Name: Robert A.
Age: 37
Location: Missouri
Occupation: mechanic
Key Takeaway: “I ate to comfort myself whenever I was angry or upset. When I lost my temper, I’d turn to food to calm down. It wasn’t about hunger—I was just eating my feelings… Now, I focus on eating a lot of protein, like eggs and tuna. I stick mostly to single-ingredient whole foods. Since making these changes, I’ve noticed that I have a lot more energy to do the things I want to do. Emotionally, I feel better about everything in my life.”

Robert is a mechanic whose weight loss journey helped him transform both his relationship with food and his overall health—especially his mood. After struggling with low energy and emotional eating, Robert found the tools and mindset to make real changes.

By embracing intermittent fasting, eating nutrient-dense foods, and maintaining a positive mental attitude, he’s turned up his energy and transformed his outlook on life.*

Read on to learn how Robert reshaped his habits for a healthier future.

What was your relationship with food like before starting your nutrition journey?

Food was my way of dealing with emotions. I would have a stressful day at work, and I’d go grab snacks and eat while playing my video games.

I’d eat a full dinner, then turn around and eat a whole box of snack cakes, while drinking nothing besides soda and chocolate milk. It didn’t matter if I was mad, upset, happy or just whatever. I’d eat to celebrate and I’d eat to feel better. In retrospect, it was like I was trying to fill an emotional void.

Basically, I ate to comfort myself whenever I was angry or upset. When I lost my temper, I’d turn to food to calm down. It wasn’t about hunger—I was just eating my feelings.

What motivated you to live healthier?

When my mom passed away last September, I freaked out because I had health issues like hers. It scared me into hitting the gym.

I also started intermittent fasting at that time and I was staying active enough the fat really started melting off. It was really motivating, so I just stuck with it and now it’s just a habit. I don’t eat after 7pm or before noon. I get my 8,000-12,000 steps every day, and I do my workouts almost every day.

I knew I had to take control of my health to live a better life.

How has your mood and eating habits changed since using MyFitnessPal?

Before, I ate a lot of sweets, sodas, and other high-calorie foods and I felt bad, physically and emotionally, a lot of the time. Now, I focus on eating a lot of protein, like eggs and tuna. I stick mostly to single-ingredient whole foods. Since making these changes, I’ve noticed that I have a lot more energy to do the things I want to do. Emotionally, I feel better about everything in my life.

For one thing, I now have the energy to spend a lot more time being active with my children, which makes me so much happier.

I used to come home from work and zone out playing video games. After I started eating healthier, I would come in from a workout, start cooking dinner, and hang out with the kids. We jam out to music and talk about how our days went. This really puts me and the kids in a great mood. We’re having more fun.

One day my wife hugged me one day and said, “Oh wow I can wrap my arms around you easier!” Just remembering it still makes me feel great.

Want to Eat to Improve Your Mood?
Try our Feel Good Fall tool & explore nutrient recommendations based on your mood! ,

How has your overall health and energy changed?

I feel much healthier overall. As a mechanic, I’m constantly crawling under vehicles, and between my workouts and the weight I’ve lost, it’s not as physically taxing as it used to be. I have more energy, which helps me stay motivated and positive throughout the day. Knowing I’m doing the best I can for my health makes a big difference.

How has using MyFitnessPal impacted your mindset?

It keeps me focused and in a good mindset. When I’m in that positive state of mind I’m just content. I’m thinking of my next workout. Planning my meals and tracking my workouts has become a habit, and it gives me something positive to focus on. I believe that having the right mindset is crucial—if you stay positive, you’ll do great.

What advice would you give to someone starting out?

Stick with it! I always tell people to use MyFitnessPal and a fitness program together. You’ll see progress, even if it takes time. Be patient and trust the process.

Any final thoughts on using MyFitnessPal?

I’m so glad I found MyFitnessPal—it’s made a huge difference. Now, I never have to wonder what I’ve eaten or how many calories I’ve consumed. It’s never a guessing game anymore. It’s given me confidence that I can take charge of my physical and emotional health.

Robert made positive changes with the help of MyFitnessPal, and you can too. Download the free MyFitnessPal app today to start your journey towards better health.

,As always, everyone’s weight loss story is different. Weight loss is hard work, and involves a healthy diet and exercise. Consult with your physician before starting any new diet regimen, including intermittent fasting.

The post Robert’s Path to Better Health, Better Mood, and More Family Time appeared first on MyFitnessPal Blog,

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How to stop weight gain during festivals, how to stop weight gain during festivals

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How to stop weight gain during festivals, how to stop weight gain during festivals

With the arrival of Navratri, the series of festivals has started. Today in Healthshots we will know how to control weight gain during festivals. We will also discuss the side effects of increasing weight, so that you can have a healthy and happy festive season.”

If the body weight increases then many types of side effects start appearing, especially when it is the festival season, then we are not able to control our weight. Navratri has started and now the season of festivals like Diwali, Dhanteras, Chhath has started. In such a situation, there will be no dearth of sweets and tasty dishes in the diet and if you are even a little careless on this, then you will not know when the weight will increase. We talked about this with Dr. Debjani Banerjee, Incharge- Dietetics, PSRI Hospital, New Delhi.

Dr. Debjani says that if you have been focusing on weight loss for many days, then when festivals approach, you should not be careless in controlling your weight. If you are suddenly careless, it can have many side effects because your body is not prepared for it. Which comes to the fore physically, mentally and socially.

Side effects of weight gain:

Dr. Deb explains its disadvantages: “If you control weight If you don’t keep it then it is very painful for you physically. Due to this, you remain at risk of many types of problems, difficulty in breathing, lack of sleep, fatigue and weak immune system etc.

Side effects of Obesity
Hormonal imbalance increases in overweight women. Image Shutterstock.

1.Joint problems:

The increased weight puts pressure on various parts of the body, especially the joints, such as knees and hips. When weight increases, these joints have to bear more load, which can cause swelling, pain and discomfort.

Read also

Hansaji Yogendra is telling how to manage menopause
Muscle Mass In Women: It is important for women to have balanced muscle mass in the body, here are 10 reasons for it

Apart from this, increased weight also puts extra pressure on the spine, which can cause back pain. If this condition persists for a long time, it can weaken the muscles and joints, further worsening the condition.

2.Stomach problems:

Rapid weight gain can lead to bloating, acid reflux and stomach discomfort. When weight increases, fat cells in the body become more active, which increases inflammation. This swelling can also occur in the digestive system, causing pain and discomfort in the stomach. It affects the esophagus, causing stomach acid to come back up. This may cause burning sensation, sour belching and other digestive problems.

If excess fat accumulates in the body, digestion may be affected. This can cause heaviness in the stomach, gas, and other digestive problems.See also: Drink lukewarm water on an empty stomach after waking up in the morning, your body will get these 5 benefits along with weight loss.

3.Skin Problems:

Due to rapid weight gain, stretch marks can form on the skin. This happens when the skin stretches too quickly and doesn’t have time to heal. Apart from this, some people may also feel skin irritation or itching. All this happens due to rapid weight gain.

4. Threat to heart health:

Due to weight gain, fat increases in the body, due to which there is a risk of blockage in blood vessels. This puts extra pressure on the heart, increasing the risk of heart diseases. The body has to pump more blood, which can increase blood pressure. These are a major cause of stroke. When blood flow does not reach the brain or clotting occurs, a stroke can occur.

5. Lack of sleep:

Being overweight puts pressure on various parts of the body, due to which a person may have difficulty sleeping. Apart from this, mental stress and anxiety can also disturb sleep. This is a serious problem, in which a person’s breathing stops for a few seconds while sleeping. Being overweight, especially excess fat around the neck, can narrow the wind pipe, making breathing difficult.

6.Hormonal Imbalance:

When weight increases or decreases rapidly, the levels of hormones such as insulin, cortisol, and leptin change in the body. These hormones regulate appetite, energy levels and body fat accumulation. Hormonal imbalance also affects mental health. Metabolism is also affected by change in weight. When weight increases, the body has to work harder for energy.

7.Diabetes risk:

Sudden weight gain increases insulin resistance, which increases the risk of type 2 diabetes. Insulin is a hormone that helps the body convert sugar (glucose) into energy. When insulin resistance increases, the body’s cells become less sensitive to insulin, due to which glucose is not used properly.

I am getting help in weight loss.
By doing this the effect becomes visible. Image: Adobe Stock

Mental and social side effects:

Dr. Deb further adds that “Along with the physical side effects, weight gain also has mental side effects, which include lack of self-confidence, depression, anxiety, TensionOne has to face problems like mental fatigue, despair etc. On the other hand, if seen socially, one has to face social isolation, problems in relationships, problems at work, problems in education, problems in participating in social activities, lack of self-confidence in society, social pressure, criticism, insults. To reduce these side effects, it is necessary to lose weight and adopt a healthy lifestyle.”

In such a situation, you should take some precautions in this festive season.

Work commitments Don’t skip your meals; eat small, regular meals every two to three hours.

It is very important to find time to do brisk walking or exercise for at least 45 minutes to an hour every day.

Manage stress well during preparations.

Avoid alcohol, fried and junk foods and look at the entire meal carefully before eating anything.

Think before eating in the second round, do not make snacks the entire meal.

Maintaining hydration is very important. For this, drink sufficient amount of water. Fresh coconut water, lemon water, lassi, and buttermilk, which are very good probiotics and beneficial for your stomach.

Always avoid soda, ice cream and overly chocolatey foods. Balance is very important, you can enjoy them, but it should be balanced.

Some healthy snacks like sprouts, roasted chana, or makhana, and colorful fruits can be consumed.

With these precautions you can control your weight.

See also: Post dinner weight loss drinks: Drink these 5 weight loss drinks after dinner and lose weight with pleasure.

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Are You Getting Enough Nutrients? Find Out What 5 Billion People Are Missing

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Are You Getting Enough Nutrients? Find Out What 5 Billion People Are Missing
Are You Getting Enough Nutrients? Find Out What 5 Billion People Are Missing | MyFitnessPal

Are you getting enough essential vitamins and minerals? Micronutrient deficiencies may be more common than you think and could be impacting your health.

A recent study in The Lancet estimates that more than half of the world’s population lacks essential nutrients in their diet.

What the Study Found

Researchers analyzed data from 31 countries. Then, they used these patterns to estimate the intake of 15 important nutrients for different age and gender groups across 185 countries.

This ultimately helped them estimate how many people worldwide might lack these nutrients.

By their calculations, more than half of the global population doesn’t get enough of seven essential micronutrients.

Specifically, more than 5 billion people may not consume enough:

  • Iodine (68%)
  • Vitamin E (67%)
  • Calcium (66%)

And more than 4 billion people may not consume enough:

  • Iron(65%)
  • Riboflavin (55%)
  • Folate(54%)
  • Vitamin C (53%)

The study also looked at nutrient intake by gender. It proposed:

  • Women may be more likely to have higher deficiencies in iodine, vitamin B12, iron, and selenium than men.
  • Men might experience higher deficiencies in magnesium, vitamin B6, zinc, vitamin C, vitamin A, thiamin (B1), and niacin (B3) than women.

Why It Matters

The researchers note that these nutrient intakes are just estimates and they may have overestimated some deficiencies. But the study highlights a global public health concern.

Even in developed countries, many people are lacking in at least one essential nutrient.

Iron deficiency is the most widespread, particularly in young children and pre-menopausal women (1,

The body needs micronutrients in small amounts, but they’re essential for optimal health.

Micronutrients also play a key role in metabolic health, influencing metabolism and body weight (2It’s essential to maintain adequate micronutrient levels for mental health and mood support, too (3,

If certain micronutrients are too low, our body can’t function properly. This raises the risk of diseases like cancer, diabetes, and heart disease (1,

But addressing micronutrient deficiencies isn’t just about avoiding illness or disease. Getting enough micronutrients helps support your daily energy levels and body functions (4,

Ultimately, your vitamin and mineral levels affect your everyday life and your long-term health.

Macronutrients vs. Micronutrients: How Are They Different? , MyFitnessPal
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Macronutrients vs. Micronutrients: How Are They Different? ,

Understanding the Seven Nutrients of Concern

Knowing micronutrients’ specific roles in our bodies can help guide our diet choices and motivate us to meet our nutrient needs.

Here’s a quick overview of the seven micronutrients of primary concern in the global study:

  • Iodine, Iodine is vital for thyroid health. Deficiency can cause goiter and developmental problems in pregnancy, infants, and children.
  • Vitamin E, Vitamin E acts as a powerful antioxidant. Lack of it can compromise the immune system and heart health.
  • Calcium, Calcium is crucial for bone health, along with nerve and muscle function. Insufficient levels can lead to weakened bones and increased fracture risk.
  • iron, iron is needed for transporting oxygen in the blood. An iron deficiency can cause iron deficiency anemia, which often leads to fatigue and brain fog and if left untreated can cause other serious complications.
  • Riboflavin (Vitamin B2), Riboflavin helps cells function and convert nutrients into energy. Inadequate levels may lead to skin disorders and severe, long-term riboflavin deficiency can even cause anemia.
  • Folate, Folate is necessary to make and repair our DNA. Deficiency can result in megaloblastic anemia and can cause sores in the mouth. In pregnant women, folate deficiency may result in neural tube defects in newborns.
  • Vitamin C, Vitamin C protects cells from free radical damage and supports immune function and collagen production. Long-term deficiency over many weeks can result in scurvy, which can cause weakness, depression, and bleeding gums.

About the Expert

Kelsey Costa, MS, RDN is a registered dietitian and writer who offers impactful nutrition consulting services to leading health brands. She is an influential figure in nutrition science communication, promoting global public health and nutrition education,

How to Know if You’re Deficient

Identifying micronutrient deficiencies can be challenging. Some cause more noticeable symptoms than others.

Plus, each micronutrient has its own set of deficiency symptoms, ranging from mild to dangerous,

Some common signs of micronutrient deficiencies include, but are not limited to, constant tiredness, frequent illness, and problems with skin, hair, and nails (1, 5,

However, keep in mind that other health issues can also cause these symptoms.

If you’re experiencing these or other signs and symptoms, talk to a healthcare professional. This is true even if you have no symptoms but think you may be at risk for having a nutrient deficiency.

If you’re simply curious about your nutrient levels, you can still ask your provider to test your blood or purchase a home nutrient deficiency test kit that uses a CLIA-certified lab,

What Can You Do to Help Prevent Micronutrient Deficiencies

1. Eat a balanced diet

To help prevent nutrient deficiencies, eat a balanced diet. It should be rich in diverse, nutrient-dense foodslike whole fruits and vegetables.

2. Promote a healthy gut

Additionally, a healthy gut and nutrient-rich diet go hand in hand.

Our gut microbiome influences how well we absorb vitamins and minerals (6Specific vitamins can actually be created by our gut bacteria, too (7,

Likewise, certain micronutrients help healthy gut bacteria thrive (7,

To boost gut health and your micronutrient status, try eating more fiber-rich and probiotic foods. minimize ultra-processed foods like refined grains, fast food, and sugary drinks.

If you need some inspiration, try our 7-day Gut Health Nutrition Plan,

3. Track your food intake

You can use the MyFitnessPal app to help track your fiber and many key micronutrients including iron, calcium, and vitamin C.

Tracking your intake over time can help empower you to create a clearer picture of your nutrition and discover areas for improvement.

4. Work with a registered dietitian

Collaborating with a registered dietitian can further support your efforts. They provide personalized guidance on incorporating nutrient-rich foods and making lasting dietary changes.

5. Know if you’re at higher risk

A food-first approach is ideal. But, some may need micronutrient supplements due to factors that affect our levels, like:

  • Menstruation
  • Pregnancy
  • Gastrointestinal conditions
  • Certain diseases or hormone disorders
  • Restrictive diets (like vegan or keto,
  • Age (infants, young children, and older adults)

If you’re at higher risk for deficiencies, consult a registered dietitian or healthcare professional. This is especially important if you have a health condition or take medications. They can assess your nutritional needs and help determine if you need supplements.

Too much of some vitamins or minerals can be harmful. So, follow the recommended doses. Avoid combining micronutrient supplements without a health professional’s guidance.

The post Are You Getting Enough Nutrients? Find Out What 5 Billion People Are Missing appeared first on MyFitnessPal Blog,

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Yogasana to increase flexibility in the body, – Yogasana to increase flexibility in the body

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Yogasana to increase flexibility in the body, – Yogasana to increase flexibility in the body

Fatigue after walking and difficulty in standing without support indicates lack of flexibility in the body. In such a situation, apart from diet, practicing yoga is necessary to keep the lower part of the body healthy and fit.

Sometimes while fulfilling office workload and sometimes household responsibilities, women forget their duties towards their health. As a result, one has to face pain and cramps in body parts, due to which the flexibility of the body starts decreasing. It becomes difficult to walk for a long time and stand without support. Lack of flexibility is increasing day by day even among the youth. In such a situation, apart from eating healthy, practicing yoga is also necessary to keep the body healthy and fit. Know those yoga postures, which help in maintaining flexibility in the body (Yoga poses to increase flexibility).

Why do you have trouble getting up sitting on the ground?

Regarding this, yoga expert Dr. Garima Bhatia says that one has to face many health problems in everyday life and one of them is increasing stiffness in the body. till late sitting in the same postureunbalanced diet and lack of exercise mainly body cramps Increases. Apart from this, dehydration, muscle overexertion and any old injury can increase this problem. This problem can be solved with the help of yogasanas.

how to get rid of back stiffness
Sitting in the same posture, unbalanced diet and lack of exercise mainly increase cramps in the body. Image Shutterstock.

Practice these 4 yoga poses to increase strength and flexibility of legs (Yoga poses to increase body flexibility)

1. Boat pose

This practicing yoga Doing this helps in maintaining balance between body and mind. Apart from this, it helps in boosting the immune system by removing the increasing cramps in the body. Practicing this yoga as per your physical capacity provides benefits to the body.

Learn the method of doing Naukasana

  • First of all, sit on the mat and then keep your back straight. Then take both the legs towards the front.
  • Straighten the legs and join them together. Now straighten the arms from the elbows. Lift both legs upward.
  • After this, extend both the arms forward in front of the legs. Now straighten your legs by bending your knees.
  • After remaining in this posture for 30 seconds, leave the body loose.

2. Falakasana (Plank pose)

Plank pose often proves helpful in overcoming the problem of getting up with hands on the ground. This increases the strength of shoulders, arms, legs and abdominal muscles. Practice this yoga asana twice a day.

Learn the method of doing Phalkasana

  • First bring the body into plank pose. Now lift the body upwards and stand with the support of the toes.
  • After this, rest both hands on the ground and straighten the arms. After this take a deep breath and exhale.
  • During yoga postures, a stretch is felt in the muscles of the entire body. During this, try to keep the entire body in a straight line.
  • After keeping your body in this posture for 30 seconds, leave the body loose.
how to do plank pose
The strength of shoulders, arms, legs and abdominal muscles starts increasing. Practice this yoga asana twice a day.

3. Shishupalanasana (Baby cradle pose)

Doing this yoga asana strengthens the pelvic muscles and maintains the mobility of the body. With this yoga posture, the increasing tension in the lower body can be relieved, which increases flexibility in the legs and hips.

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Know the method to do it

  • Sit on the mat and keep your back straight. Now join the toes of both the feet together and take a deep breath.
  • After that, bend the right leg at the knee and bring it near the chest. Hold him with the help of both arms.
  • Now shake the body from the waist and move the body from right to left like swinging a baby. Remain in this posture for 30 seconds to 1 minute.
  • This maintains the flexibility of the body and increases the strength of the legs.

4 Upavishtakonasana (Wide angle seated forward bend)

The increasing spasm in the muscles of the lower part of the body can be removed with the help of Upavishtakonasana. Due to this, elasticity in the muscles of the legs increases, due to which the pain in getting up and sitting can be avoided. The body remains active and healthy.

Learn the method of doing Upavishtakonasana

  • To do this, sit on the mat. Now try to open both the legs, spread the legs as much as possible.
  • After that, bring both the hands forward and place them on the mat on the face. After that touch the feet with both hands.
  • Remain in this posture for 30 seconds and maintain control over breathing. Do this yoga as per the capacity of the body.
  • Then straighten the legs again and leave the body loose.

 

5 types of plank exercises to reduce belly fat –

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5 types of plank exercises to reduce belly fat –

There are some exercises that specifically focus on your belly fat. Plank is one such exercise. This not only strengthens the core muscles, but also helps you get rid of stubborn belly fat.

Are you troubled by increasing belly fat? Or even after all the efforts, this stubborn belly fat is not leaving you, then don’t worry! We all know that women’s body fat first appears in the stomach and its surrounding areas. The sooner it comes, the more difficult it is to burn. But there are some exercises which specifically focus on your belly fat. Plank is one such exercise (Plank exercises to burn belly fat). This not only strengthens the core muscles, but also helps you get rid of stubborn belly fat.

Exercise to reduce belly fat

You may be trying many different exercises, or you may be on a diet for a long time, yet belly fat is not reducing, then it may be that you are not doing the right exercises. “Plank” is a very effective exercise in reducing belly fat. Your belly’s core muscles are involved in this.

Founder of Yash Fitness and fitness expert Yash Aggarwal has described plank exercise as an effective way to reduce belly fat. Along with this, he has also told different types of plank exercises, which will increase the fat burning capacity of your body.

To reduce belly fat, practice these 5 types of plank exercises (5 types of plank exercises to burn belly fat)

1. Forearm plank

Plank is one of the best calorie burning exercises. Forearm plank is the most popular plank, which boosts the fat burning capacity of your entire body along with your belly fat. If you are a beginner with plank, this will be best for you.

Side plank can get rid of your bra bulge
Side plank helps you strengthen your forearms. Image:Shutterstock

You can do forearm plank in this way:

  1. First of all, come into push up position.
  2. Then place your forearms on the ground. Bend elbows 90 degrees and lean forward to place your hands and forearms on the floor.
  3. Distribute your weight throughout your upper body, then keep your torso straight, tightening your abdominals and glutes.
  4. Look forward and try to remain balanced in this position for 10-20 seconds initially. Gradually you can increase the time as per your capacity.

2. Long liver plank

It may be a little more difficult to do than a normal plank but it is not that difficult. This helps in activating your abdominal core muscles and burns more fat.

Read also

If it is difficult to get up from sitting on the ground, then make your lower part flexible with these yogasanas.

Do long lever plank like this

  1. The long lever plank is just like a regular plank, but your elbows point forward.
  2. When performing this exercise, you should make sure that your core is tight and your glutes are contracted.
  3. Maintain tension in your abs in this posture.
    Hold the plank pose for 20 to 30 seconds, and aim for 3 to 4 sets.
Benefits of extension plank
Include extension plank in your workout routine. This builds muscles and reduces muscle pain. Image: Adobe Stock

3. Knee drop plank

This is an effective move to activate the deep core muscles. Activating your deep core muscles (transverse abdominis) helps achieve a “flat ab” look.

Do knee drop plank like this

  1. Start in a normal plank position.
  2. Bend knees and lower to tap the floor.
  3. Return to your full plank by straightening your legs.
  4. Do at least 4 to 5 sets of this.

4. Reverse plank

If you’re planning to do planks for weight loss, why not try the reverse plank? Reverse planks contract the core muscles and target that area to burn fat. Not only this, reverse plank also helps you in achieving a great posture.

Do reverse plank like this

  1. Sit on the floor with your legs extended in front of your body. Place your hands behind your hips.
  2. Stand slightly wider than your shoulders, fingers pointing toward your hips.
  3. Apply gentle pressure to your palms and lift your hips upward until it forms a straight line from head to toe.
  4. Keep your arms and legs straight and tighten your abdominals while relaxing your neck.
    Hold this pose for 20 to 30 seconds, and then slowly return to the floor.
Purvotanasana also has some benefits
Reverse plank also has many benefits, and it strengthens the muscles. Image: Shutterstock

5. Side plank

This is no less than a boon for those who want to lose weight. This plank helps you build a stronger core and better balance. The side plank doesn’t put pressure on the lower back or neck, so this variation of the plank is simple but effective.

Do side plank like this

  1. Come into a normal plank position, opening your hips and chest to your left, first adopting a side plank position.
  2. Raise your right hand upwards and while supporting this posture, rest the palm of the left hand on the ground.
  3. Activate your abdominal muscles, and keep your body straight.
  4. Remain in this position for 15 to 20 seconds. After that come back to the original position and then repeat it on your other side.

Yogasana to remove dizziness – yoga to remove dizziness

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Yogasana to remove dizziness – yoga to remove dizziness

Increasing stress, fatigue and dehydration often cause dizziness. In such a situation, apart from medicine, practice of yoga is necessary to keep the body active and healthy. Due to this the level of fitness starts improving.

Dizziness and feeling as if the whole world is going round and then suddenly falling down. Increasing stress, fatigue and dehydration in life often become the cause of dizziness. In such cases, a neurologist is often consulted. But for most people, low blood pressure, anemia and lack of proper diet prove to be the reason for increasing this problem. In such a situation, apart from medicine, practice of yoga is necessary to keep the body active and healthy. Know those Yogasanas with the help of which the problem of dizziness will be solved (Yoga for dizziness).

Causes of dizziness

Regarding this, yoga expert Shivani Bajwa says that physical activity blood circulation Improves, strengthens muscles and increases physical balance. This solves the problem of dizziness. according to your physical ability practicing yoga Do it. Due to this the level of fitness starts improving. By practicing this, stress reduces and the body remains healthy. rounds again and again the state of arrival vertigo (vertigo). Due to this, puffiness starts increasing in front of the eyes. experiencing headaches and fatigue Have to do. In such a situation, this problem can be solved with the help of yoga.

Solve the problem of dizziness with these yogasanas (Yoga to improve dizziness)

1. Halasana (Plough pose)

By practicing Halasana, the blood flow in the body remains regular. This removes stress and anxiety, increases relaxation in the nerves and solves the problem of dizziness. Practicing this yoga asana 2 to 3 times a day proves beneficial.

Know the method to do it

  • To do this yoga asana, lie down on your back. Now place both the arms on the mat and straighten them from the elbows.
  • Now straighten the legs from the knees and move them upwards. During this, take a deep breath and move the legs backwards from the head.
  • Exhale and remain in this posture for 30 seconds. After that bring the legs back and leave the body loose.
benefits of plow pose
By removing stress and anxiety, Halasana increases relaxation in the nerves and solves the problem of dizziness. Image Shutterstock

2. Balasana (Baby pose)

By practicing this, the cramps and fatigue increasing in the body start going away. The muscles of the body get relaxed and the body remains active. By practicing this, the blood flow in the brain remains proper, due to which anxiety can be avoided.

Know the method to do it

  • To do this yoga asana, sit on the mat with your knees bent and keep your back straight.
  • After that, bend the body forward and keep both the arms on the ground while bending the body from the waist.
  • During this, take a deep breath and exhale slowly. After remaining in this posture for 30 seconds, sit on your knees and leave the body loose.

3. Bound angle pose

The practice of Baddhakonasana is beneficial to keep the body active. This removes the problem of low blood pressure and the quality of sleep starts improving. Due to this, the problem of dizziness can be avoided.

Read also

Plank exercise can be helpful in burning stubborn belly fat, try these 5 types

Know the method to do it

  • To do this, sit on the mat and straighten both the legs. During this, keep the spine straight.
  • Now bend both the legs and join them together and hold the feet with both hands.
  • Take a deep breath and bring both the legs from top to bottom. This exercise of thighs is also called butterfly pose.
  • After remaining in this posture for 1 to 2 minutes, straighten your legs and leave the body loose.
Benefits of doing Paschimottanasana in Jaanein
By doing this yoga asana which strengthens the hamstrings and relieves physical fatigue, the blood flow in the body increases. Image- Adobe Stock

4. Paschimottanasana (Seated forward bend)

To remove increasing fatigue in the body, practice Paschimottanasana. body due to this
The increasing stiffness in the muscles can be reduced. This strengthens mental health and maintains flexibility in the body.

Know the method to do it

  • To do this, sit on the mat and straighten both the legs. Now take a deep breath and bend the body forward.
  • Bend forward from the waist and rest your head on your knees. Now take both the arms towards the front and keep them near the feet on the mat.
  • Sit in this posture according to your physical capacity and then come to normal posture and maintain control of breathing.

 

Benefits of power walking,- Benefits of power walking

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Benefits of power walking,- Benefits of power walking

By doing power walking daily, not only can the body be kept fit but it also reduces the risk of many health problems in the body. This keeps the body healthy and active. Also the posture of the body remains proper.

Walking provides many benefits to the body. This not only increases the strength of the muscles but also increases the flexibility of the body. To keep the body active, most people include morning walk and evening walk in their routine. Although there are many types of walking including brisk walk, dog walk and hill walk, power walking not only keeps the body fit but also reduces the risk of many health problems in the body. Seems like Let us know what power walking is and what benefits it provides to the body (power walking benefits).

Talking about this, physiotherapist, Dr. Chinmay Medhi says that it relieves the problem of joint pain and heart rate balanced Keeps maintained. Other than this lung capacity starts improving and body posture Remains appropriate. This keeps the body healthy and active. The body of people who do it regularly is becoming healthy.

How to do power walking

In this the person moves forward taking bigger steps than the normal speed. While walking, he opens his hands instead of making fists. walking While doing this, keep your eyes towards the front and walk with focus for 5 to 6 meters. Keep your body straight and instead of walking on your toes, try to walk with your heels on the ground. This strengthens the body. Also avoid moving the arms too fast. Due to this, fatigue starts increasing.

According to the National Library of Medicine, power walking increases activity in the muscles of the upper and lower parts of the body. This strengthens the quadriceps and hamstrings. Body active throughout the day by power walking Remains.

Benefits of daily walking
Walking improves lung function. This not only improves body posture but also provides relief from breathing problems. Image: Adobe Stock

Know how power walking is beneficial for health (Here are the benefits of power walking)

1. Increase lung volume capacity

Walking improves lung function. This not only improves the posture of the body but also provides relief from breathing problems. This increases the flow of oxygen in the body, which helps in removing carbon dioxide. Breathing in open air for a long time while walking makes the lungs healthy.

Read also

Plank exercise can be helpful in burning stubborn belly fat, try these 5 types

2. Take care of heart health

Power walk benefits heart health. This helps in keeping blood pressure under control. According to NIH research, walking at a higher speed can reduce the risk of heart diseases compared to walking at a slower pace. According to the Journal of JAMA Internal Medicine, middle-aged women who regularly do power walking have a lower risk of heart diseases and helps in healthy aging.

3. Helpful in weight loss

With the help of daily power walk, weight can be reduced by burning the extra calories stored in the body. This provides relief from obesity and strengthens the legs, arms and spine. This can avoid the risk of fat storage in the body and helps in burning fat. Walking for 15 minutes to 30 minutes daily is beneficial for health.

Weight loss mei faydemand
With the help of daily power walk, weight can be reduced by burning the extra calories stored in the body.

4. Bring improvement in mental health

Do power walking to avoid hypertension, anxiety and depression. Those who are beginners, they should walk slowly in the beginning. After that increase your speed gradually. This boosts memory and also improves focus.

5. Muscles get stronger

Walking is also a very beneficial low impact exercise to reduce the increasing cramps in the body. This strengthens the muscles and improves blood circulation in the body. Helps prevent stiffness that increases due to sitting for long periods of time.

 

Increase fertility with these yogasanas,- These yogasanas se badhayein fertility

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Increase fertility with these yogasanas,- These yogasanas se badhayein fertility

Practicing yoga helps both your body and mind to prepare for motherhood. Often in the hustle and bustle of everyday life, you ignore those aspects of your health, which cause hidden harm to your fertility. To avoid them and increase fertility, regular yoga practice is necessary.

The problem of infertility is increasing day by day. Lack of nutrition in the body, hormonal imbalance, diabetes and increasing stress start causing infertility. In such a situation, apart from taking help of medicines, diet and treatment, it is also important to keep the body active. Practicing yoga asanas for some time every morning (benefits of yoga) increases blood circulation in the body, which helps in maintaining body functioning. Actually, sitting for a long time increases body weight, which becomes the main cause of infertility. Let us know with the help of which yoga asanas can solve the problem of infertility (yoga poses to increase fertility).

Why does the problem of infertility start increasing in women? (Causes of infertility in women)

According to the World Health Organization, one in six people of reproductive age worldwide victim of infertility Is. Problems in the fallopian tubes, uterus, fibroids and endocrine system in the body increase this problem. Apart from this, irregular eating habits, lack of exercise, stress and alcohol intake increase this risk.

cause of infertility
Globally, one in six people of reproductive age suffers from infertility.

Improve fertility problems with the help of these yogasanas (Tips to improve fertility in women)

1. Viparitakarani Asana (Legs up the wall pose)

This yoga asana, done by raising the legs, increases blood circulation in the body. This provides relief from headache, stress and insomnia. Apart from this, pelvic muscles get strengthened, due to which lower body muscles become active and keep reproductive health healthy Helps in keeping.

Learn the method of doing Viparitakarani Asana

  • To do this yoga asana, lie down on the ground on your back and straighten both the legs and keep them connected to each other.
  • Now place both the legs on the wall and keep them straight from the knees. After this, keep both the arms spread.
  • After this, take a deep breath and then exhale slowly. Remain in this posture for 2 to 3 minutes and control your breathing.
    Keep.
  • Practice this yoga asana twice a day. Due to this, problems related to lower body start reducing.

2. Suptabdha Konasana (Bound angle pose)

Practicing Supta Baddha Konasana provides relief from lower back pain and increases flexibility in the body. This strengthens the digestive system and can reduce bloating. This strengthens the lower body.

Learn the method of doing Supta Baddha Konasana

  • To do this yoga asana, lie down on the ground on your back. Now straighten your back and straighten your legs from the knees.
  • Now bend both the legs at the knees and bring them inwards and keep both the toes together and close the eyes.
  • Maintain control over breathing. During yoga, take deep breaths and release slowly. With this yoga asana, the increasing tension in the hips and thighs can be reduced.
  • Practicing it regularly keeps the body active and healthy. Practice this yoga as per the capacity of the body.
Benefits of Jaanein Supt Badh Konasana
By doing this, the muscles get stretched, which strengthens the lower body.

3. Hidden lotus pose

To increase fertility, practicing Gupta Padmasana Yoga improves fertility. From this reproductive organs gets strength. During this period the blood circulation of the body remains proper.

Read also

Power walking is more beneficial than normal walk, it is best to do it early in the morning.

Learn the method of doing Gupt Padmasana Yoga

  • To do this yoga asana, sit on the mat and straighten your back. Now place the right foot on the left leg and the left foot on the right leg.
  • Now while maintaining the balance of the body, tilt the head forward and keep the forehead on the ground. During this time, keep a cloth or pillow under the head.
  • Move both the hands backwards and join them together and rest both the hands on the back. Then make the posture of Namaskar.
  • Take a deep breath and exhale and practice this yoga asana as per the capacity of the body.
Devi is easily trained by muscles.
Taking the help of Utkat Konasana not only keeps the body active but also helps in increasing fertility.
Image: Adobe Stock

4. Utkat Konasana (Goddess pose)

Practice this yoga asana to burn excess fats present in the body and strengthen pelvic muscles. This improves the posture of the body and increasing muscle spasms can also be reduced.

Learn the method of doing Utkat Konasana

  • To do this yoga asana, stand straight on the mat. Now open both the legs and take the toes outwards.
  • Maintain the balance of the body by bending the legs at the knees. Now join both the hands together and maintain the Namaskar posture.
  • Raise both the arms in the Namaskar posture and keep the arms straight from the elbows.
  • Stay in this yoga posture for 30 seconds to 1 minute and then leave the body loose.

 

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