Tag Archives: vitamins

Health and Fitness

Are You Expecting? Recognize the Pregnancy Symptoms from Nausea to Cravings

Leave a comment

Bringing a new life into the world is an exciting and life-changing experience, but it can also be overwhelming, especially when it comes to pregnancy symptoms. From morning sickness to mood swings, every woman’s pregnancy journey is different, and understanding what’s normal and what’s not is essential for a healthy pregnancy. In this blog, we’ll take you through the most common pregnancy symptoms and explain what to expect during each stage of your pregnancy.

Are You Expecting? Recognize the Pregnancy Symptoms from Nausea to Cravings


Moreover, you will also learn about the importance of the “must-take” nutrient, Folic Acid, to maintain a healthy pregnancy. So, if you’re expecting, this blog post is specially written for you. Read it carefully and make the most out of it. Congratulations, mother-to-be!
Pregnancy: The Period to Bring a New Soul into The World
Pregnancy is a beautiful journey that marks the beginning of a new chapter in a woman’s life. It is a time filled with anticipation, joy, and excitement as you prepare to bring a new life into the world. However, it’s also a period of significant changes in your body, both physically and emotionally.

While pregnancy tests and ultrasounds are the most accurate methods for checking if someone is really pregnant, you can also look for physical and emotional signs and symptoms that women experience from the beginning of their gestational period.

When Do the Symptoms of Pregnancy Start Appearing?


You will be surprised to know that your 1st week of pregnancy starts from the date of your last menstrual period, the time when you were not even conceived. Because of that, your body may not show pregnancy symptoms for the first few weeks (one or two). And this is why most women are unaware of their pregnancy at the start of their gestational period.

When Do the Symptoms of Pregnancy Start Appearing


However, in a few weeks, the earliest and most common symptoms you are likely to experience include the following:

1-Morning sickness
2-Smell and taste sensitivity
3-Mood swings
4-Fatigue
Keep reading on to know the symptoms of pregnancy week by week and trimester-wise.

Pregnancy Symptoms During First Trimester: 1st -12th Weeks


The first trimester is a time of significant development for your baby, and it’s also when you may experience the most intense pregnancy symptoms. Some common symptoms include:

  1. Missed Period
    The moment a woman misses her period can trigger an array of emotions, especially when it could be a sign of pregnancy. It’s an exciting realization that a new life could be growing inside her. However, while this is a typical sign of pregnancy, it’s important to note that other factors, such as stress or illness, can also cause a missed period. Thus, it’s essential to take a deep breath and consider taking a pregnancy test or seeking medical advice to confirm the pregnancy.
  2. Morning Sickness
    Unlike the name indicates, it’s a feeling of nausea that can occur at any time of the day, not just in the morning, and can range from mild nausea to severe vomiting. This classic pregnancy symptom, which affects up to 85% of pregnant women, occurs due to increased hormones such as estrogen and progesterone.

Morning Sickness

While it’s a challenging symptom to endure, the good news is that it typically fades after the first trimester. To alleviate morning sickness, many women turn to natural remedies such as ginger or peppermint, while others may require medication prescribed by a healthcare provider. If you’re experiencing severe morning sickness with high intensity, talk to your healthcare professional so that he may give you some advice and medicines.

  1. Breast Changes
    Breast changes are a clear and tangible sign that something extraordinary is happening in a woman’s body. As one of the most noticeable pregnancy symptoms, breast changes occur due to hormonal changes in the body. The increased levels of estrogen and progesterone hormones enhance the blood flow in the breasts, making them larger, heavier, and more sensitive.

Some women may experience tenderness, soreness, or tingling in the breasts, while others may experience darkening of the areolas or visible veins. Although these changes can be uncomfortable, they signify a blossoming pregnancy. So, if you notice any breast changes, embrace them as an exciting sign of the incredible journey ahead.

  1. Fatigue
    Fatigue is a common and challenging symptom that many pregnant women experience. This feeling of exhaustion can arise due to hormonal changes in the body, increased blood flow, and the energy required to support a growing baby. This can make it difficult to carry out daily activities and leave women feeling drained and tired. Fatigue

However, it’s important to listen to your body and care for yourself during this time. Naps, regular exercise, and a healthy diet can all help reduce fatigue and promote overall well-being. So, if you’re experiencing fatigue during pregnancy, know that it’s a common and temporary symptom that will eventually fade.

  1. Mood Swings
    Pregnancy is a beautiful and transformative journey, but it can also be a rollercoaster of emotions. Mood swings are a common and sometimes challenging symptom that many women experience during pregnancy. These sudden and intense shifts in mood can arise due to hormonal changes, stress, and the physical demands of pregnancy. One moment, you may feel on top of the world; the next, you may feel overwhelmed and emotional.

Taking care of your mental health during pregnancy is essential by prioritizing self-care activities such as meditation, exercise, and talking to a supportive friend or therapist. It’s also important to communicate with your partner and do positive self-talk.

  1. Strange Tastes, Smells, and Cravings
    Strange tastes smell, and cravings are common symptoms that many pregnant women experience. These sudden and intense desires for certain foods or aversions to certain smells can arise due to hormonal changes in the body. Additionally, some women may experience cravings for non-food items, such as dirt or chalk. This condition, known as pica, can be a sign of nutrient deficiencies and should be discussed with your healthcare provider.

Strange Tastes, Smells, and Cravings

If you’re experiencing strange tastes, smells, or cravings during pregnancy, don’t feel alone. Know there are ways to manage these symptoms. Through this journey of bringing a new and tiny life into the world, enjoy discovering new and delicious foods that support your health and your baby’s health.

  1. Excessive Urination
    This symptom occurs due to the increased blood flow to the kidneys and the pressure on the bladder from the growing uterus. As a result, pregnant women may feel the need to urinate more frequently and even experience occasional leakage. Although it may be uncomfortable and inconvenient, staying hydrated during pregnancy is important.

So, if you’re experiencing increased urination during pregnancy, know that it’s a common and manageable symptom that will eventually disappear. And remember, it’s all part of the incredible journey of creating new life!

  1. Constipation
    Constipation is a common and sometimes uncomfortable symptom that many pregnant women experience. Hormonal changes during pregnancy can slow down digestion, making it harder to pass stools. Additionally, the growing uterus can put pressure on the rectum, making it more difficult to have bowel movements. Constipation during pregnancy can cause discomfort and bloating.

However, there are ways to manage this symptom. Staying hydrated, eating a high-fiber diet, and staying active can all help alleviate constipation and promote regular bowel movements.

  1. Bloating
    This feeling of fullness and tightness in the abdomen can arise due to hormonal and physical changes in the body. During pregnancy, the body produces more progesterone, which can slow down digestion and lead to bloating and constipation. Additionally, as the uterus expands to accommodate the growing baby, it can put pressure on the digestive tract and cause bloating.

While bloating can be frustrating, it’s important to remember that it’s a normal and temporary pregnancy symptom. Staying hydrated, eating a healthy and balanced diet, and staying active can help alleviate bloating and promote overall well-being during pregnancy.

  1. Headaches
    While headaches are common for many people, they can become more frequent and severe during pregnancy due to hormonal changes, changes in blood pressure, and dehydration. Fortunately, these headaches are typically harmless and can be managed with simple remedies such as staying hydrated, getting enough rest, and avoiding triggers like bright lights.

Dietary Recommendations:
Diet- One of the most common discomforts pregnant women face is constipation, but fear not! Consuming fiber-rich foods such as fruits and vegetables can help keep things moving smoothly. It’s also crucial to include iron-rich foods in your diet, particularly from meat sources, to ensure healthy red blood cell formation.

Dietary Recommendations

Your blood volume increases in the first trimester to provide for both you and your baby, so don’t forget to fuel your body with the nutrients it needs to thrive. By making these simple adjustments to your diet, you can prepare yourself for a healthier and more comfortable pregnancy.

Supplement– Consider taking a multivitamin supplement with the consultation of your healthcare professional. Moreover, don’t forget to take folic acid supplements until your first trimester for the normal development of your baby.

Exercise– You can do light exercise that doesn’t require a trainer, such as brisk walking and jogging so that you remain healthy and active.

Pregnancy Symptoms During Second Trimester: 13th-28th Weeks
The second trimester is often referred to as the “honeymoon period” of pregnancy because many women experience decreased symptoms during this time. However, you may still experience some symptoms, including:

  1. Weight Changes
    Weight changes are a common and important symptom of pregnancy. During pregnancy, women can expect to gain weight as their body undergoes significant changes to support the growing baby. The average weight gain during pregnancy is around 25-35 pounds (11 to 16 kg), with most of the weight gain occurring in the second and third trimesters.

However, it’s important to note that every woman’s body is unique, and weight gain can vary depending on factors such as pre-pregnancy weight, age, and overall health. While gaining weight can be challenging for some women, it’s important to remember that it’s a necessary and natural part of pregnancy. The body needs to store extra fat to provide energy for the developing baby and prepare for breastfeeding. Additionally, it’s essential to prioritize a healthy and balanced diet during pregnancy to ensure the proper growth and development of the baby.

  1. Brown Patches on The Skin
    Brown patches on the skin, known as melasma or chloasma, can be a common and sometimes distressing symptom that many pregnant women experience. This condition is caused by an increase in the production of melanin, the pigment responsible for skin color, which can result in brown or gray-brown patches on the face, neck, and other areas of the body.
  2. Backache
    Pregnancy is a beautiful journey that can also be challenging, and backaches are one of the common discomforts that women can experience during this time. As a woman’s body changes to support her baby’s growth, she may experience back pain caused by a shift in her center of gravity and hormonal changes. Backaches can range from mild to severe and can be felt in different areas of the back, such as the lower back, upper back, or between the shoulder blades. Using supportive pillows for sleeping, sitting, and maintaining good posture can help manage this symptom.

Dietary Recommendations:
Maintaining a well-balanced and nutritious diet is important to support your little one’s growth and keep yourself healthy. During the second trimester, you should aim to consume a variety of foods that are rich in essential nutrients such as calcium, iron, and protein.
Dietary Recommendations:
Calcium is crucial for strong bones and teeth, so consider incorporating dairy products or calcium-fortified foods into your meals.
Iron is necessary for healthy red blood cell formation, so try to include lean meats, legumes, and leafy greens in your diet.
And don’t forget about protein! Your baby needs protein to grow and develop, so consider incorporating lean meats, eggs, beans, and nuts into your meals. As always, it’s important to stay hydrated by drinking plenty of water throughout the day.
Remember, by fueling your body with the right nutrients, you can set yourself up for a healthy and happy pregnancy!

Pregnancy Symptoms During Third Trimester: 29th-40th Weeks
The third trimester of pregnancy, spanning from weeks 29 to 40, is an exciting but challenging phase for expectant mothers. As your baby continues to grow, you may encounter various pregnancy symptoms, including extreme fatigue, back pain, and swollen feet and ankles.

Dietary Recommendations:
Until the last trimester, a healthy and balanced diet is still key. Take small and frequent meals and stay hydrated to avoid suffering from constipation.

While pregnancy symptoms can be challenging, they also remind us of the incredible transformation happening within a woman’s body. By prioritizing self-care, communicating with healthcare providers, and seeking support from loved ones, women can navigate pregnancy symptoms with grace and ease.

Remember, every pregnancy is unique, and what works for one person may not work for another. So, trust your instincts, listen to your body, and enjoy the journey of growing new life within you.

Health and Fitness

Preventing Chronic Diseases: Lifestyle Changes for Long-Term Health

Leave a comment

Preventing chronic diseases requires a comprehensive approach that includes lifestyle changes aimed at promoting long-term health. By adopting healthy habits, individuals can significantly reduce their risk of developing conditions such as heart disease, diabetes, obesity, certain types of cancer, and more. Here are some key lifestyle changes that can contribute to long-term health:

Balanced Diet: Follow a balanced and nutritious diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit the consumption of processed foods, sugary drinks, and high-sodium foods. Pay attention to portion sizes and aim for moderation.

Regular Physical Activity: Engage in regular exercise to improve cardiovascular health, maintain a healthy weight, and enhance overall well-being. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, along with strength training exercises.

Weight Management: Maintain a healthy weight through a combination of a balanced diet and regular physical activity. Excess weight, particularly abdominal fat, increases the risk of various chronic diseases, including heart disease and type 2 diabetes.

Avoid Tobacco and Limit Alcohol: Quit smoking or avoid tobacco use altogether. Smoking is a major risk factor for numerous chronic diseases. Additionally, limit alcohol consumption to moderate levels. Excessive alcohol intake can lead to various health problems, including liver disease and certain types of cancer.

Stress Management: Chronic stress can contribute to the development of chronic diseases. Adopt stress management techniques such as regular exercise, relaxation exercises (e.g., deep breathing, meditation), engaging in hobbies, socializing, and seeking support when needed.

Regular Health Check-ups: Schedule regular visits to your healthcare provider for preventive screenings and check-ups. Early detection and management of risk factors or early signs of diseases can significantly improve long-term health outcomes.

Sufficient Sleep: Get an adequate amount of sleep each night. Lack of sleep or poor-quality sleep can negatively impact overall health and increase the risk of chronic conditions. Aim for 7-9 hours of quality sleep per night.

Limit Sedentary Behavior: Reduce sedentary behavior by avoiding prolonged sitting or inactivity. Take breaks during long periods of sitting and incorporate movement into your daily routine. Consider standing desks, walking meetings, or engaging in physical activities during leisure time.

Hydration: Stay adequately hydrated by drinking sufficient water throughout the day. Water is essential for various bodily functions and can help maintain overall health.

Social Connections: Foster social connections and maintain a strong support network. Engage in meaningful relationships, participate in community activities, and seek emotional support when needed. Social support has been linked to better mental and physical health outcomes.

Remember that these lifestyle changes are meant to be long-term commitments rather than short-term fixes. Gradual and sustainable modifications to your habits will yield the best results. It’s also important to consult with a healthcare professional or registered dietitian for personalized advice and guidance based on your individual needs and medical history.

Prevention of Chronic Disease by Means of Diet

Diet plays a crucial role in the prevention of chronic diseases. By adopting a healthy eating pattern, individuals can reduce their risk of developing conditions such as heart disease, type 2 diabetes, certain types of cancer, and obesity. Here are some key dietary recommendations for the prevention of chronic diseases:

Eat a Variety of Nutrient-Dense Foods: Include a wide range of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. These foods provide essential nutrients, vitamins, minerals, and antioxidants that support overall health and reduce the risk of chronic diseases.

Emphasize Plant-Based Foods: Increase the consumption of plant-based foods such as fruits, vegetables, legumes, nuts, and seeds. These foods are rich in fiber, vitamins, minerals, and phytochemicals, which have been associated with a lower risk of chronic diseases.

Reduce Added Sugars: Minimize the intake of foods and beverages high in added sugars, such as sugary drinks, desserts, candies, and processed snacks. High sugar consumption has been linked to obesity, type 2 diabetes, and cardiovascular diseases.

Limit Sodium Intake: Reduce the consumption of high-sodium foods, such as processed meats, canned soups, and salty snacks. Excessive sodium intake is associated with high blood pressure and an increased risk of heart disease.

Choose Healthy Fats: opt for sources of healthy fats, such as avocados, nuts, seeds, and olive oil. These fats, particularly monounsaturated and polyunsaturated fats, have been shown to have positive effects on heart health.

Moderate Red and Processed Meat Consumption: Limit the consumption of red meat (beef, pork, lamb) and processed meats (sausages, bacon, deli meats) as they have been associated with an increased risk of certain cancers and cardiovascular diseases. Instead, choose lean protein sources like poultry, fish, legumes, and tofu.

Increase Fiber Intake: Consume an adequate amount of dietary fiber from whole grains, fruits, vegetables, legumes, and nuts. Fiber helps maintain healthy digestion, promotes satiety, and can reduce the risk of chronic diseases such as heart disease and type 2 diabetes.

Stay Hydrated: Drink sufficient water throughout the day to stay hydrated. Water is essential for various bodily functions and can help maintain overall health.

Practice Portion Control: Pay attention to portion sizes and avoid overeating. Portion control is important for maintaining a healthy weight and preventing obesity, which is a risk factor for many chronic diseases.

Be Mindful of Alcohol Consumption: If you choose to drink alcohol, do so in moderation. Limit your intake to moderate levels, which means up to one drink per day for women and up to two drinks per day for men. Excessive alcohol consumption can increase the risk of liver disease, certain types of cancer, and other health problems.

It’s important to note that dietary needs can vary based on individual factors such as age, sex, activity level, and underlying health conditions. Consulting with a healthcare professional or a registered dietitian can provide personalized guidance and recommendations tailored to your specific needs and goals.

Prevention of Chronic Disease by Means of Diet

Chronic diseases are closely linked to diet and nutrition. The foods we eat and the nutrients they provide have a significant impact on our overall health and can either increase or decrease the risk of developing chronic conditions. Here are some ways in which chronic diseases are connected to diet and nutrition:

Obesity: Poor dietary choices, such as consuming high-calorie, low-nutrient foods, excessive intake of sugary beverages, and large portion sizes, can contribute to weight gain and obesity. Obesity is a major risk factor for chronic diseases like heart disease, type 2 diabetes, certain types of cancer, and musculoskeletal disorders.

Cardiovascular Disease: A diet high in saturated and trans fats, cholesterol, and sodium can lead to high blood pressure, elevated blood lipid levels (such as high cholesterol and triglycerides), and inflammation. These factors increase the risk of developing cardiovascular diseases such as heart disease, stroke, and atherosclerosis.

Type 2 Diabetes: Unhealthy eating habits, particularly the consumption of sugary drinks, refined carbohydrates, and processed foods, can lead to weight gain, insulin resistance, and elevated blood sugar levels. These are significant risk factors for developing type 2 diabetes.

Certain Cancers: Poor diet choices, including low intake of fruits, vegetables, and fiber, along with high consumption of processed meats, red meats, and unhealthy fats, have been associated with an increased risk of certain cancers, including colorectal, breast, and prostate cancer.

Osteoporosis: Inadequate intake of calcium and vitamin D, along with diets high in sodium and excessive caffeine or alcohol consumption, can contribute to the development of osteoporosis, a condition characterized by weak and brittle bones.

Inflammation: Some chronic diseases, such as rheumatoid arthritis, inflammatory bowel disease, and cardiovascular disease, involve chronic inflammation. Certain dietary patterns, such as the consumption of processed foods, high levels of saturated fats, and refined carbohydrates, can promote inflammation in the body.

Nutrient Deficiencies: Poor nutrition can lead to deficiencies in essential nutrients, such as vitamins, minerals, and antioxidants. These deficiencies can impair immune function, increase susceptibility to infections and chronic diseases, and negatively affect overall health and well-being.

It’s important to note that while diet plays a significant role in chronic disease prevention, it is not the sole factor. Other lifestyle factors such as physical activity, tobacco and alcohol use, stress management, and genetic predispositions also contribute to the development of chronic diseases. Adopting a balanced and nutritious diet, along with a healthy lifestyle, is crucial for reducing the risk of chronic diseases and promoting long-term health.

Are Certain Dietary Intakes Recommended to Prevent Chronic Diseases?

Yes, certain dietary intakes are recommended to prevent chronic diseases. Here are some key dietary recommendations that can help reduce the risk of developing chronic conditions:

Fruits and Vegetables: Aim to consume a variety of fruits and vegetables daily. These foods are rich in vitamins, minerals, fiber, and antioxidants, which have been associated with a lower risk of chronic diseases. Include a colorful mix of fruits and vegetables to ensure a diverse range of nutrients.

Whole Grains: Choose whole grains over refined grains. Whole grains, such as whole wheat, brown rice, oats, quinoa, and barley, provide more fiber, vitamins, minerals, and beneficial compounds. They have been linked to a reduced risk of heart disease, type 2 diabetes, and certain cancers.

Lean Proteins: Opt for lean protein sources like poultry, fish, legumes (beans, lentils, chickpeas), and tofu. These protein sources are lower in saturated fat and cholesterol compared to red and processed meats. Include plant-based proteins as part of your diet for their health benefits.

Healthy Fats: Incorporate healthy fats into your diet, such as those found in avocados, nuts, seeds, and olive oil. These fats, particularly monounsaturated and polyunsaturated fats, have been associated with improved heart health and a reduced risk of chronic diseases.

Reduce Added Sugars: Minimize the consumption of foods and beverages high in added sugars, such as sugary drinks, desserts, candies, and processed snacks. High sugar intake has been linked to obesity, type 2 diabetes, and cardiovascular diseases.

Limit Sodium: Reduce the consumption of high-sodium foods, such as processed meats, canned soups, and salty snacks. Excessive sodium intake can contribute to high blood pressure and increase the risk of heart disease.

Hydration: Drink sufficient water throughout the day to stay hydrated. Adequate hydration supports overall health and can help prevent certain chronic conditions.

Portion Control: Practice portion control to avoid overeating and maintain a healthy weight. Be mindful of serving sizes to prevent excessive calorie intake, which can contribute to obesity and chronic diseases.

Dietary Diversity: Strive for a diverse and well-rounded diet that includes foods from different food groups. This ensures a wide range of nutrients and phytochemicals that support overall health and reduce the risk of chronic diseases.

Moderation: Practice moderation in your overall dietary approach. It’s okay to enjoy occasional treats or foods that may not be as nutritious, but they should be consumed in moderation and as part of an overall balanced diet.

Remember that individual dietary needs may vary based on factors such as age, sex, activity level, and underlying health conditions. It is advisable to consult with a healthcare professional or a registered dietitian for personalized dietary advice and recommendations tailored to your specific needs and goals.

Health and Fitness

Health Tips for Glossy and Healthy Hair

Leave a comment

Here’s How to Make Your Hair Super Shiny and Healthy, According to Experts 

Tricks for Healthier, Fuller-Looking Hair

Multiple Healthy Hair Tips That Actually Work


Hair are the strands that are made up of proteins, primarily. There are different shades of hair: black, brown, dark brown and light brown. The immature or with age greying of hair gets started. The problem arises when the hair turns white/grey or shed off rapidly. Falling of 50-100 strands per day is a normal thing as old ones will shed off and create space for the new ones to grow.

There are number of reasons that cause hair damage. Leading factor is pollution and polluted water, the increased amount of harmful chemicals in the water give rise to hair damage.

The second biggest cause is the lifestyle and wrong eating habits. Everyone nowadays is obsessed with getting slimmer bodies. Starving has been considered as dieting which is a wrong concept, but people took fancy of it and prolong their starvation in hope of getting slimmer bodies. Third and foremost cause is the stress, we all know that stress is the root cause of all the diseases and hair fall is also an ailment.

Everyone needs glossy, healthy looking hair, but in order to get glossy and healthy hair, we need to eat healthy food, quit dieting in the name of starvation, use boiled water for washing your hair, if washing your whole body is not possible, then at least use distilled/filtered water to hair wash. Living a stress free life is a rare blessing, but we should at least try to curtail the level of stress to minimum stage…. It should never rise to the level of panic attack or extreme anxiety.

Having said, try to make the above-mentioned guidelines, your daily routine habits. Follow the second step that is hair care routine: below are few tested and tried solutions for getting glossier and healthier looking hair.

Onion Juice: The benefits of onions are clinically proven as it is extremely helpful in hair growth and its strengthening. Do not squeeze onion juice from juicer rather crush the onions on grater and then put the grated onion in any thin linen/cotton fabric, squeeze the fabric into a tight ball and ooze out the last drop of the onion. Make sure to take purple hued medium sized onion. Size should be directly proportional to the length and volume of your hair.

Onion and Castor Oil Solution: Castor oil has been known for its laxative qualities is a thick oil extracted from castor beans. Castor oil is a carrier oil which means it should never be applied directly on the scalp or should never be used as the only oil for hair, rather it should be mixed with any other oil to enhance its super qualities. Grated and squeezed onion juice should be mixed with few drops of pure castor oil, mix them well and apply to the scalp. Do not cover the hair with it as is quite sticky and doesn’t come off the hair easily. Repeat the process, twice a week for abundant hair growth.

Vitamin E oil and Fish oil Capsules: both the capsules are rich in vitamin E which is the main ingredient in hair growth. These are again the carrier oils, so it is recommended that it should be mixed with other oils like olive oil, coconut oil, mustard oil, sesame oil etc. Apply the mixture with your forefinger; do not stuck in your nail, as it would lead to skin rash on the scalp.

Mixed Oil Solution: This recipe is one of my favourite one! Mix four oils: coconut oil, almond oil, olive oil and castor oil. Make sure to take one teaspoon of each oil in equal quantity. Microwave the solution for 15 second for blended properties. If you do not have microwave in your home, no worries, you can simply put all the oils in any steel utensil and heat it over the stove for five seconds. Let it cool down and apply with your fingers onto your scalp.

Yogurt and Egg Mixture: to give your hair, shiny, straight and healthy look give this recipe a try! Take two-tablespoon mustard oil, add one whole egg and one-tablespoon fresh yogurt (do not take canned/ frozen yogurt product). Mix well until it turns into smooth yellowish thick solution. Apply this solution to scalp first, then finish off the remaining liquid over the hair till roots. Cover your hair with a shower cap and let it sit for two hours. Rinse well with warm distilled water. You can repeat this recipe daily, if you want to.

Paraben and Silica free Shampoo: Choosing right shampoo for right hair is the key to healthy hair. Paraben and Silica are the chemicals that are truly harmful for hair and it results in weak eyesight and even skin cancer. Always go for mild to herbal shampoo and use any shampoo twice a week. You should never treat your hair with chemical based shampoos more than twice a week.

Conclusive Remarks: For getting glossier, healthier hair, avoid self-harming diet that is starvation, try to live stress free life, turn your lifestyle into healthy cult. Use homemade products and switch to herbal treatments for hair. Choose mild shampoo for lesser harm to the hair. Apply oil twice a week and take head massage thrice a week. When you will try these guideline and recipes then you would be a better version of your precious self.

Health and Fitness

Easy Vitamin-Enhanced Drinks Benefits

Leave a comment

Are Vitamin-Enriched Drinks *Bad* for You?

Do Enhanced Waters Actually Have Health Benefits?

Introduction:

Human body is made up of many nutrients apart from organs, muscles and tissues. In order to keep the body healthy, it needs the required nutrients in an adequate amount as excess of anything is bad. Vitamins are micro organic nutrients which are required in a human body for efficient working of metabolism. There are two major types of vitamins:

  1. Water soluble Vitamins.
  2. Fat-soluble Vitamins.

As far as water-soluble vitamins are taken into consideration, these are like free souls and travel with liberty in the entire body and does not reach to toxic levels like fat-soluble vitamins. Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Pantothenic Acid, Biotin, Folic Acid, Vitamin B6 (Pyridoxine), Vitamin B12 (Cobalamin), Ascorbic Acid (Vitamin C) and these vitamins are expelled out by kidneys.

These vitamins are sourced from grain, breads, cereals, nuts, seeds, legumes, green vegetables, meat, poultry, fish, leafy vegetables, peppers, tomatoes, potatoes, papaya, kiwifruit, lettuce, mushrooms, peanuts, milk, eggs, oranges and fruits. All the vitamins function differently; conclusively vitamins help in maintaining energy metabolism, nerve function, normal vision, skin health, digestive system, protein metabolism, iron absorption, strengthen immune system and helps to make red blood cells.

Fat-Soluble Vitamins stayed in the body and are hard to expel out of the body. These vitamins are stored and packed in cells of the bodies. These vitamins must be taken with care as its abundance can lead to toxic levels. In this regard, balanced diet is usually give enough fat-soluble vitamins.

Fat-soluble Vitamins include Vitamin A, Vitamin D, Vitamin K and Vitamin E. These vitamins are sourced from animal sources other sources milk, cheese, cream, butter, eggs, liver, leafy, dark green vegetables, rich orange fruits, pumpkin, carrots, sweet potatoes, liver, margarine, fatty fish, wheat grain, sprouts, seeds, nuts and sunlight.

Fat-soluble vitamins are needed for  retaining and sustaining good vision, helps in keeping glowing healthy skin,  protects mucous membrane, enriches health of bones,  promotes tooth growth, sturdy the immune system,  vitamins help in absorption of calcium stored in bones, it is a good antioxidant, enhances and protects cell walls, supports proper blood clotting and healthy membrane.

People love to live active and perky life and in order to get this surreal lifestyle they consume their time in maintaining healthy diet and eating style. Vitamins are like booster dose, enhancing what is needed the most! Vitamins help in restoring the skin health, it gives a glow and sheen to the skin that is the sign of healthy inner.

There are wide range of vitamin drinks and vitamin based beauty products. The most hot selling product is vitamin C serum. People are crazy about this product, whether it is proposed as bottled and marketed products or simply made at home by following DIY videos rampant on YouTube.

By Vitamin drinks, we simply mean amalgamation of beverages with fresh or powders containing vitamins, especially the inclusion of Vitamin A, Vitamin B, Vitamin C, Vitamin D and Vitamin E. These vitamins should be taken in accurate and adequate amount, but no fears, if you have over dosed yourself with such vitamin enhanced drinks, then they would flush out of your body through peeing out.

In other words, Water-soluble Vitamins will not stay stored in your body, the excess is sure to come out of your body. Below are listed some of the advantages of vitamin enhanced drinks:

  • Stay hydrated: adequate amount of such drinks will keep you hydrated throughout the day. Women should drink four glasses of fluid daily, if you are deficient in vitamins, whether water-soluble or fat-soluble vitamins. These are also known as energy boosters as they act as food for the body.
  • Marketed or bottled vitamin enhanced vitamins must be taken through care, as high amount of artificial sugar is added in such drinks which can lead to health hazards. Take vitamins directly from the plants or animal sources as these are natural and hence beneficial for the health.
  •  Prepare your own vitamin enhanced drinks at home: add few slices of any of your favorite citrus fruit and dip them in water, let it seep through the water for at least three to four hours. This type of water, will act a detoxed water and will also give you benefits of vitamins.
  • Vitamin enhanced drinks make your skin healthy. It contribute it renewing the cells functionality, providing apt amount of energy to the digestive system, builds your immune system on tougher levels.
  • Vitamin enhanced are beneficial for hair as well. As we all know, hair are made up of protein and many vitamins perform their function as absorption of protein into the body.
  • If you are suffering from fever, headache or even cold, then go for vitamin enhanced drinks, try taking freshly brewed juice at home, but make sure to add up its fiber also as it would double the process of healing. Avoiding giving it to children who have history of weak lungs or breathing issues with them, as giving them vitamin enhanced drinks as cure, would turn into fatal attack.

Conclusive Remarks: Human needs variety of nutrients to stay healthy, but foremost need is apt amount of vitamins in order to stay healthy or to cure the body from ailments. Vitamin enhanced drinks must be taken with care, as to avoid excessive amount of sugar that can prove to be lethal. Such drinks are good for skin, hair, digestion and for proper clotting of the blood. I would suggest eating as long as you are blessed with teeth. Prefer fresh juices/fruits over artificial beverages for staying healthy.

Articles

Protein Importance in Fitness Lifestyle

Leave a comment

Protein is important for muscle growth and to repair body tissues. Protein can also be used by the body for energy, but only after carbohydrate stores have been used up. But it is also a myth that a high-protein diet will promote muscle growth. Only strength training and exercise will change muscles.

Protein Importance in Fitness Lifestyle

Protein in a fitness lifestyle is very important because protein doesn’t make you fat protein have fewer calories healthy fats and some fibers and carbs which is good for your body and proceed to give you a healthy lifestyle. If you are on a fat loss or muscle build program you need a high protein intake. An average normal person who doesn’t work out just needs 0.8 gm. protein per day multiplied by their body weight. For example, if you have a 70 kg body weight then you just required 0.8×70 = 56 grams per day.
If you are a healthy person you just want fitness so you just need 1 gram of protein per day, for example, your body weight is 70 so 70×1=70 grams of protein per day this is your daily requirement.

FAT LOSS AND MUSCLE BUILD PROTEIN REQUIREMENT:

If you are on a fat loss and muscle building program in this program you need a high protein diet you need 1.6 to 2 grams of protein per day multiplied by your body weight for example you have 70kg bodyweight so just multiply with70x2=140 this requirement if you are on fat loss or muscle build.

PROTEIN BEST SOURCE FOR NON VEGETARIANS:

FISH 100-gram salmon fish contains 26-gram protein
CHICKEN 100 gram contains 23-gram protein
BEEF 100-gram beef contains 20-gram protein
EGGS 6 gram protein per egg
NUTS 3 gram half ounce
CHEESE 14 gram in half cup
FOR VEGETARIAN:
YOGURT 23-gram protein per cup
BEANS (chickpeas) 16 gram per cup
COTTAGE CHEESE 14 gram half cup
CHIA SEED 3 grams per tablespoon

QUINOA SEED 8 gram per cup
PEANUT BUTTER 4-gram protein per tablespoon
EGGS 6 gram protein in 1 egg
NUTS 3 gram half ounce

CONCLUSION
Protein is simply defined as a large chain of amino acids present in it. Protein has done many functions in our bodies like muscle tissues repair and building more muscles to maintain our body PH level and fluid levels
also good for your hair growth your joints and doing much more work in your body. Hence, this is the importance of protein in a healthy lifestyle.

IMPORTANCE OF WHEY PROTEIN FOR HEALTHY LIFESTYLE

In a simple form WHEY protein is a source of protein made up of all kinds of dairy products like cheese milk eggs etc.

TYPES OF WHEY PROTEIN: There are four types of whey protein.

  • Whey protein concentrate
  • Whey protein Isolate
  • Whey protein hydrolyzed
  • Casein

WHEY PROTEIN CONCENTRATE:

Whey protein is concentrate is a blended form in which isolate hydrolyzed and sometimes casein is present in it. Its absorption rate is 1 hour depending upon your body’s metabolism rate.

BENEFICIAL:

It’s beneficial for all fitness lovers if you are a beginner and if you are just joining a gym and you want to gain some muscle so you go for whey protein concentrate and if you are too skinny then go for some mass gainers and increase your carbs intake too.

WHEY PROTEIN ISOLATE:

Whey protein isolate is further refined in form with fewer carbs and sugar also lactose and gluten-free. Its absorption rate is too high 30 to 40 minutes.

BENEFICIAL:

It’s beneficial for those who want to gain some lean muscle mass and if you are following a fat loss program then this is very good for you.

Also for those who have digestion problems then this is also good for you. If you are a beginner and you have some digestion problems so you can also use it.

WHEY PROTEIN HYDROLYZED:

Whey protein hydrolyzed is the best form in which amino are present in small chains and further refined form from isolate, also lactose gluten-free, and fastest digestive protein in the market. The absorption rate is high than all the proteins 25 to 35 min depending upon your body.

BENEFICIAL:

Beneficial for all hard lean muscle gainers and if you are following a fat loss program then this is the best option you have.

The best time to use it after a workout is one scoop and if your diet is not too good then use one more scoop in lunch.

CASEIN PROTEIN:

Casein protein is a slow digestive protein its absorption rate is 7 to 8 hours.

BENEFITS:

This is beneficial for all hard muscle gainers and if you are on a fat loss or muscle building program this will help you to recover muscle at night when you are on sleep this protein recover your muscle.

Best time to use in the night.

IMPORTANCE OF WHEY PROTEIN IN FITNESS:

As you know in the busy lifestyle we don’t have time to fulfill our protein intake so we buy whey protein from supplement stores to achieve our fitness goals like muscle building or fat loss.

USAGE:

Whey protein is easy to use just 1 scoop of whey protein gives you 20 to 25-gram of protein. Mix one scoop with water or milk in a shaker and just drink it.

PROTEIN ABSORPTION RATE IN THE HUMAN BODY:

So just one scoop of whey protein gives you 20 to 25-gram protein and some blends like nitro tech give you 30 grams of protein don’t use protein 2 scoop at the same time cause the body to waste extra protein. At one time your body just absorbs 30 to 35-gram protein. So don’t use 2 scoops at the same time and save your money.

CONCLUSION:

So these all are the important information about major protein which helps you in muscle building by reading this you have enough knowledge to proceed with your fitness journey and achieve your goals in fitness-related to protein.

Articles, Health and Fitness

Advantages of Dry Fruits

Leave a comment

The following is an article on the advantages of dry fruits. For healthy life all nutrients are very essential to maintain and development of body.

Advantages of Dry Fruits

Because of the many health benefits and other advantages that different dried fruits bring, they are frequently referred to as superfoods. Dry fruits, including berries and nuts, contain a lot of antioxidants. They are also abundant in other nutrients, and certain dry fruits are said to offer special qualities such as preventing ageing, sharpening the brain, and much more. Superfoods are food products that outperform other food items in terms of nutritional content.

Even little amounts of a superfood may provide an abundance of nutrients, vitamins, minerals, and proteins. There are several dry fruits that may and should be included in a person’s regular diet. Some of these are good, but some are much better. Most dried fruits are high in minerals, proteins, fiber, and vitamins, and they are also sweet and delectable. Dry fruits are a great and nutritious replacement for regular meals. Dry fruits boost energy and stamina, and they are high in fiber, which implies improved digestion and general health. If you are a vegetarian, nuts are an excellent source of protein and iron. Dry fruits are also high in calcium, copper, iron, magnesium, potash, phosphate, proteins, riboflavin, vitamins A, C, E, K, and zinc. This includes strong bones, muscles, nerves, teeth, and skin. This includes protection from anemia, heart disease, high cholesterol, immune system boosting, and much more.

Not all dry fruits are superfoods, and excessive eating of them is harmful to one’s health. A handful of dry fruits each day is more than enough to satisfy one’s daily requirements. Dry fruits are either sun-dried or artificially dried; in both situations, water is removed from the product, which may result in nutritional and mineral loss in some cases.