fbpx

Author name: Author

Healthy diet

Go the Mediterranean Way

Lifestyle, Weight Management / By / / , , , ,

With the pandemic unleashing the new fever for a healthy, sustainable lifestyle, one in every six people around the world is considering changing his or her eating habits to achieve goals such as weight loss, healthy living, and mental health enhancement. Now, there are countless dieting options available, from incredibly restrictive to more balanced and manageable meal plans and it can be quite challenging to find the best one for you.

Amongst those diet regimes, the Mediterranean diet is ranked as one of the best diets. Many studies have found it to be one of the healthiest ways to live. It is linked to innumerable health benefits such as lowering cholesterol, improving heart health, aiding digestion, longevity, and weight loss. In fact, it’s pretty tough to fault the Mediterranean meal plan. So, if you are keen on changing your eating habits, read through this article to know more about the Mediterranean diet.

What’s a Mediterranean diet?

The foundation of the Mediterranean Diet is derived from the traditional cuisine of the countries bordering the Mediterranean Sea. Individuals living in the Mediterranean have been eating this way for hundreds of years now. While there is no specific definition of the Mediterranean diet, it is widely known as a meal plan that includes whole grains, nuts and seeds, fruits, vegetables, and olive oil. The fundamental elements of the Mediterranean lifestyle are sharing healthy meals with family and friends while relishing a glass of red wine and physical activity.

Why the Mediterranean?

A well-balanced, suitable, and sustainable diet combined with regular exercise can help maintain your body and mind in good shape. Well, that’s just the perfect description of the Mediterranean way. The icing on the cake is that it has fewer restrictions, unlike any other diet plan.

Here are five reasons why you should opt for the Mediterranean diet.
  1. You don’t have to count your calories

Yes, you heard it right. You don’t need a calculator to monitor your calorie intake. Instead, you ought to swap out the bad fats for good ones—go for olive oil instead of butter; skip sugary, fancy desserts and enjoy fresh fruits; fish or poultry rather than red meat. Eat tasty veggies, beans, and nuts (but stick to a handful a day). You can have whole-grain bread and wine, however, in moderate amounts. 

  1. Fresh Food

In the Mediterranean diet, the food is absolutely fresh, and the meal course focuses on seasonal produce, eliminating the role of frozen or processed food. The menu includes yummy multi-bean salads and colorful veggie-filled tomato gazpacho. 

  1. Bread, Wine, and Fat

Unlike other diets, the Mediterranean diet does not prohibit the consumption of bread and fat in your daily meals. However, you will have to swap the saturated and trans-fat for good fat and the white bread for whole-grain bread. That sounds simple, doesn’t it? Well, there is more. Most Mediterranean meal plans allow red wine in moderation.

Whole-grain bread is healthier than bread made with white flour because it contains more protein and minerals. When it comes to fat, look for the good kind, such as nuts, olives, and olive oil. These fats add flavor and help fight diseases from diabetes to cancer. With respect to wine, some studies suggest that one glass of red wine a day for women and two for men may be good for the heart. 

  1. Colossal array of menu 

The Mediterranean diet is an extensive collection of cuisines. It includes Greek, Italian, Spain, Turkey, Morocco, and other Mediterranean countries’ cuisines. However, one must stick to the basics:  whole-fat dairy, light on red meat with olive oil, and loads of fresh veggies, fruits, and whole grains. 

Healthy way of losing weight

Losing weight while eating nuts, cheese, and oils is indeed a miracle. The Mediterranean way of food and, of course, the slower eating style will make you feel full and satisfied. This way, you will stick to a diet plan. The diet plan works wonders for weight loss when combined with regular exercise. 

How to make a Mediterranean meal?

It’s essential to stick to the foods at the core of the eating plan to reap the benefits of the Mediterranean diet. For starters, include core foods such as vegetables, fruits, beans, herbs, whole grains, spices, nuts, and healthy fats daily, fish and seafood twice a week, and dairy foods, eggs, and poultry in moderation and occasionally. Red meats and sweets must rarely be included in the meal.

Now, let’s look into the list of common foods and flavors in the diet, categorized based on the frequency of their serving.

Eat Mostly: 

Vegetables and Tubers – artichokes, arugula, beets, broccoli, brussels sprouts, cabbage, carrots, celery, celeriac, chicory, collard cucumber, dandelion greens, eggplant, fennel, kale, leeks, lettuce, mâché, mushrooms, mustard greens, nettles, okra, onions (red, sweet, white), peas, peppers, potatoes, purslane, radishes, rutabaga, scallions, shallots, spinach, sweet potatoes, turnips, zucchini

Grains – wheat berries, bread, barley, buckwheat, bulgur, couscous, durum, freekeh, millet, oats, and polenta.

Herbs and Spices – anise, basil, bay leaf, chilis, clove, cumin, fennel, garlic, lavender, marjoram, mint, oregano, parsley, pepper, Aleppo pepper, rosemary, sage, savory, sumac, tarragon, thyme

Fruits – avocados, apples, apricots, cherries, dates, figs, grapefruit, grapes, lemons, melons, nectarines, olives, oranges, peaches, pears, pomegranates, pumpkin, strawberries, tangerines, tomatoes

Nuts, Seeds, & Legumes – almonds, beans (cannellini, chickpeas, fava, green, kidney), cashews, hazelnuts, lentils, pine nuts, pistachios, sesame seeds (tahini), split peas, walnuts

Eat-in Moderation:

Poultry & Eggs – chicken, duck, guinea fowl, quail chicken eggs, duck eggs, quail eggs

Cheese and Yogurt – Brie, Chevre, Feta, Halloumi, Manchego, Parmigiano-Reggiano, Pecorino, ricotta Greek yogurt

Fish and Seafood – abalone, cockles, clams, crab, eel, flounder, lobster, mackerel, mussels, octopus, oysters, salmon, sardines, sea bass, shrimp, squid, tilapia, tuna, whelk, yellowtail

Limit:

Sweets – treats made with fruits, nuts, whole grains, and minimal sugars baklava, biscotti, crème caramel, chocolate, gelato, kunefe, lokum (Turkish delight), sorbet

Meats – beef, goat, lamb, mutton, pork

Pros and Cons

Mediterranean cuisine is a blend of scrumptious and healthy food. People who switch to the Mediterranean diet are so enamored with its flavor and nutritional value that they swear they will never eat any other way again. Of course, like any other diet, the Mediterranean style comes with its own pros and cons, but it is associated with the individual’s eating style.

Here are some generic benefits and drawbacks of this eating plan.

Benefits
  • Covers all major food groups and helps maintain a balanced diet with diverse flavors.
  • The diet can help reduce the risk of diseases such as cancer, improve memory function, control diabetes, promote heart health, support blood sugar control, and reduce inflammatory markers.
  • Aids in mental health management and weight management
  • Eating the Mediterranean way helps the planet

Drawbacks

  • Some of the ingredients or foods are expensive.
  • Cooking can be time-consuming.
  • Limitations on red meat and alcohol
  • The diet might not be ideal for everyone; additional guidance may be necessary for specific conditions.
  • Some of the dietary restrictions might be challenging.

The Mediterranean diet is one of the most delectable and clean eating methods. You are undoubtedly doing a favor to both your body and the planet. However, keep in mind that each person is different, and each body type is unique. Therefore, one has to understand his or her body’s needs and regulate a customized diet plan. Nevertheless, if you are looking for a diet plan that transforms your health, aids in slow and steady weight loss and management, and a tasty way of eating that won’t leave you feeling deprived, the Mediterranean diet is the real choice and definitely, worth trying. On the other hand, if you are looking for a plan that involves serving sizes and calories, the Mediterranean diet is probably not your cup of tea.

weight management

Chia Seeds – Super Food for a Healthy You

Lifestyle, Weight Management / By / / , , ,

Most people know that eating healthy is important, but with our busy lifestyles, it can be hard to find the time to cook meals from scratch every day. That’s where superfoods come in – foods that are packed with nutrients and have a host of health benefits. Chia seeds are one such superfood, and in this article, we’ll explore some of the reasons why you should add them to your diet.

What are chia seeds?

Chia seeds are an ancient superfood that has been used for centuries by the Aztecs and Mayans. They are a nutritional powerhouse, packed with protein, fiber, vitamins, and minerals. Chia seeds have been shown to improve heart health, digestion, and blood sugar control. They can also help you lose weight and maintain a healthy weight.

Nutritional value of chia seeds

Chia seeds are an excellent source of nutrition. They are a good source of protein, fiber, and antioxidants. They also contain a variety of vitamins and minerals. Chia seeds are a low-carbohydrate food, and they are also low in calories. One ounce (28 grams) of chia seeds contains about 138 calories and 4 grams of protein.

Chia seeds are a good source of omega-3 fatty acids. This means that they can help to reduce inflammation in the body. Omega-3 fatty acids are also beneficial for heart health. Chia seeds also contain a type of fiber called soluble fiber. This type of fiber can help to regulate blood sugar levels and cholesterol levels.

The nutrient content of chia seeds makes them an excellent addition to a healthy diet. Including chia seeds in your diet can help you to meet your daily needs for essential nutrients.

Health benefits of chia seeds

Chia seeds are a superfood that offers a wide range of health benefits. They are high in fiber and protein and contain essential fatty acids, vitamins, and minerals. Chia seeds have been shown to improve cholesterol levels, blood sugar control, and weight loss.

Chia seeds are also a good source of antioxidants and have anti-inflammatory properties. These health benefits make chia seeds an excellent addition to your diet.

If you’re looking for a nutritious snack, add a handful of chia seeds to your yogurt or cereal. You can also use chia seeds to make homemade energy bars or add them to smoothies.

Chia seeds for weight management

Chia seeds are a superfood that can help with weight management. They are high in fiber and protein, which can help you feel full and satisfied after eating. Adding chia seeds to your diet can help you reach your weight loss goals.

Chia seeds are also a good source of omega-3 fatty acids. These fatty acids are beneficial for heart health and can help lower LDL (bad) cholesterol and triglyceride levels.

How to eat chia seeds

Chia seeds are a superfood that has many health benefits. They are high in fiber, protein, and omega-3 fatty acids. You can add chia seeds to your diet by eating them whole, adding them to smoothies or juices, or using them as an ingredient in recipes.

When eating chia seeds whole, it is important to drink plenty of water as they can absorb up to 10 times their weight in water. This can lead to constipation if you don’t drink enough water.

Adding chia seeds to smoothies or juices is a great way to get their nutritional benefits without having to eat them whole. You can also add chia seeds to oatmeal, yogurt, or baked goods.

If you are looking for recipes that include chia seeds, there are many online and in cookbooks. Some popular recipes include chia seed pudding, chia seed bread, and chia seed muffins.

Recipes with chia seeds

weight management

Chia seeds are a superfood that has many health benefits. They are a good source of fiber, protein, and omega-3 fatty acids. You can add chia seeds to many different recipes to make them healthier. Here are some recipes that include chia seeds:

1. Pudding: This pudding is a healthy and delicious way to start your day. Simply combine chia seeds, milk, vanilla extract, and honey in a bowl and stir until the chia seeds are evenly distributed. Then, let the mixture sit for about 30 minutes so the chia seeds can absorb the liquid and expand. Once it’s thickened to your desired consistency, enjoy!

2. Chia Seed Breakfast Bowl: This recipe is perfect for those mornings when you want something hearty and filling, but don’t have a lot of time to prepare breakfast. Simply combine cooked quinoa or oatmeal with chia seeds, fresh fruit, and nuts or nut butter. Top with a drizzle of honey or maple syrup and you’re good to go!

3. Banana Bread: This banana bread is moist, flavourful, and packed with nutrition thanks to the addition of chia seeds. Simply combine mashed bananas, eggs, almond butter, honey, baking soda, and salt in a bowl. Then, stir in some whole wheat flour and chia seeds. Bake at 350 degrees Fahrenheit for about 30 minutes or until a toothpick inserted into the center comes out clean.

4. Veggie Burger: These veggie burgers are a great way to get your daily dose of veggies and protein all in one meal. Simply combine cooked quinoa or brown rice with grated carrots, diced onion, mushrooms, garlic, and spices. Then, form the mixture into patties and coat in some chia seeds. Fry in a bit of oil over medium heat until golden brown on both sides.

5. Chocolate Bark: This chocolate bark is a healthy and delicious way to satisfy your sweet tooth. Simply melt some dark chocolate chips in a microwave-safe bowl or over a double boiler. Once melted, stir in chia seeds and any other desired mix-ins (e.g., dried fruit, nuts, etc.). Then, spread the mixture onto a parchment paper-lined baking sheet and sprinkle with sea salt. Place in the fridge or freezer until firm and then break into pieces. Enjoy!

Are there any side effects of eating chia seeds?

There are no known side effects of eating chia seeds. However, as with any food, it is possible that some people may have an allergic reaction to them. If you experience any symptoms after eating chia seeds, such as hives, swelling, or difficulty breathing, seek medical attention immediately.

Conclusion

If you’re looking for a nutritious and delicious way to improve your health, chia seeds are a great option. Packed with fiber, protein, vitamins, and minerals, chia seeds offer a host of benefits for your mind and body. Whether you add them to your smoothies or use them to make homemade energy bars, chia seeds are a versatile super food that can help you reach your health goals. Give them a try today and see how they can help you live a healthier life!

weight management

7 things you NEVER skip in order to be a better runner

Fitness, Wellness / By / / , , ,

We all commit to different forms of exercises in quest for better health and well-being. Running is one of the most popular forms of exercise with weight loss benefits. Well-designed running schedules prevent high blood pressure, help in diabetes control, strengthening muscles and improving cardiovascular health. A glowing supple skin is an added advantage. Here are a few tips to become a better runner and optimise running benefits:

1.       NEVER skip activation exercises and warm up

Activation exercises are typically for awakening of muscles which help in increased blood circulation and achieve neuromuscular efficiency. They boost performance and reduce the risk of injury.

2.       NEVER miss stretches after the run however exhausted you are

They help in reduction of muscle and joint stiffness called DOMS (Delayed Onset of Muscle Soreness). Stretches help in achieving flexibility and relieving tension in muscles. High intensity running leads to lactate build up and stretches release of lactate.

3.       NEVER forget to trim toenails to avoid them falling off or jamming up the shoe

Popularly called Runner’s/ Jogger’s toenail causes blackening or discoloration of the toenail which may lead to pain and infection. It is medically called ‘subungual hematoma’ which occurs due to the impact on the toes caused while feet land on the ground eases with a visit to a podiatrist to drain the blood collected under the nails. To avoid this discomfiture, it is best to keep toenails trimmed and disinfected.

4.       NEVER run on an empty stomach and without ample hydration

The importance of nutrition can never be undermined. 40% of the intake has to be carbohydrates in order to fuel the energy required for intense running. Adequate amounts of protein and fats are a prerequisite. Unassuming curd rice can boost energy and aid in good, energetic runs. You can also have banana, soaked almonds, dates as pre-run nutrition.

The importance of hydration cannot be emphasised more as our body runs on water and dehydration begins much before the run begins! Running routes have to be carefully designed making way for hydration points. Electral, sports drinks, tender coconut help maintain electrolyte balance in the body.

5.       NEVER forget to foam roll after long distance runs

It improves recovery enabling further training to commence uninterrupted. It alleviates muscle soreness and stiffness and improves blood circulation

6.       NEVER skip sleeping well and resting after runs

Most of the recovery happens during sleep and rest. A good sleep is therefore a must

7.    NEVER forget to use skin lubricants to avoid chafing

Chafing is common in runners due to friction, moisture and fabric in the thigh and buttock area. It may even develop into a rash. Liberal application of lubricants  like Vaseline Petroleum jelly, coconut oils, lotions or powders help prevent chafing.

weight management gummies

Weight Management – Why your weight management regime is not going well?

Weight Management, Wellness / By / / , , , , ,

Hey! How are you doing with your weight management methods, you would have tried a lot, from early morning alarms to diet control, skipping parties, and not the least trying to sleep with a hungry stomach… and in this journey, you are feeling frustrated, and torn down! You may be chasing one fitness coach to another. If this is the scenario, then be assured this article will bring new light to show a proper direction to your “weight management” pledge and procedure.

1. Need for Weight Management

 Let us first understand the need for weight management. One can say, in the terms of engineering, our body is a marvelous piece of a machine and, it should remain in working condition to remain fit and to work life long. Our body is designed to manage its functions at its best when everything is within the limits, so if someone is overweight, the heart requires more pumping of blood, the knees have to bear more than expected weight, and many other ailments mushroom up as we grew older. More lines can be punched here, but I do believe you already know more than me on this. 

 Also, you will see many ailments in even people who even have an ideal weight. Even if someone has proper weight and still feels inactive, it is because that person is probably not giving proper exercise to the body. 

 For our body, fitness works as fine-tuning of this machine. 

2. Nature of the Body

 In your journey of weight management, first of all, let me tell you, the very first aspect you should know is the nature of your body (the body type) according to the ancient science of Ayurveda. You may be thinking about how Ayurveda is related to this. This is that aspect that is never taken care of and all those weight management regime goes for a toss after some time.

 Ayurveda considers three forms of nature of a person’s system or body, these are “Vaat” (Gastric nature), “Pitta” (Acidic nature), and ‘Kaff” (Cough). No one thinks about this aspect and that is why most people lose their weight management pledge. 

 Now take, for example, a person who has a nature of “vaat” or even say “pitta” and to control your weight you are starving, this will increase your risk of a heart attack. Even if you play a sport and you cross the level then required, this formation of gas or the acidic nature is causing harm to you which you do not know. Even, for example, if a person has a “Kaff” (Cough) nature and that person is taking shakes in excess, her or his immune system will remain hit all the time by the cough, and that person will feel congestion in the chest or common cold will be common to these people. 

 Here, I believe, to begin your weight management journey you are now able to understand the importance of the nature of your body. You can consult an experienced Ayurveda Doctor to know this and this will help you to plan your diet too according to the nature of your body. 

 Let us now understand the actual importance of weight management, just think why the top-notch people in the world invest so much time in their weight management regime because this will help you live longer and yes, people

who earn for a long have their weight management regime strong!

 Once you have gone through the nature of your body as mentioned in the Ayurveda, now you are ready to begin your journey. In this journey just do not make very big targets, take small baby steps to move, slow and steady will be the merrier. 

 Suppose, if you wake up at, say, 08:00 AM in the morning then just do not make an alarm of 05:00 AM in the morning to go for a walk, this will not work because your body is used to waking up at 08:00 AM. Rather than, make an alarm for say 07:00 AM first and when you wake up at 07:00 AM in the morning, just go outside of your home or at a balcony wait for one or two minutes, and then you can again go to sleep till 08:00 AM! I am giving you back your sleep! Interesting! You may be thinking about how it is going to work, it will work, have patience, patience is the key! Just repeat this process for a few days. On one side you keep on reducing the alarm timing and on the other side keep on increasing the wait time at the balcony.  Now say, in 15 days you have come to an alarm of 05:00 AM and when you will be waking up on the 15th day you will be waking up without the requirement of an alarm of 05:00 AM, be assured you will be hitting the ground for a walk! This is because now your so-called biological clock is in action! Your body is now demanding fresh air, go out, play with your body, have fun and enjoy! 

 Now just imagine, you are waking up at 05:00 AM, going for an exercise, and coming up back even say by 06:30 AM, still 08:00 AM (your earlier wake-up time) is 01:30 hour away from 06:30 AM. You saved one and a half hours, you can invest this in family bonding or even you can invest this time to gain some knowledge. Just see how this extra one and half hours you easily generated from your daily routine and you are free to calculate this one and an hour on a daily basis for a full year, it will give you more than 20 days! Yes! you got your vacation time! 

Congratulations, with this your journey to “weight management” has been successfully launched! And to reach the next destination on this journey, there will be another article.

hair gummies

HAIR CARE TIPS

Lifestyle / By / / , , ,

You’ll find a lot of advice about your hair care, from conditioning to oiling to not oiling. Your mother will tell you to oil your hair, while your hairdresser will recommend the latest trend like hair spa, Moroccan oil, strengthening not rebonding, and all. When you lack proper nutrition or suffer from deficiencies in the body, hair cells are the first to suffer. Your diet should include foods containing iron, such as leaves, fish, pumpkin seeds, beans, chickpeas, soybeans, and cereals. Twelve milligrams of iron are recommended daily. In addition to strengthening your hair, protein is also necessary. Here are some considerations to make when considering treatment options.

1. Choose shampoos and conditioners that are appropriate for your hair type

If you have a particular hair type, make sure you choose the correct shampoo and conditioner. If you have dry hair, you should buy a shampoo designed for it.

 Also, double-check the ingredients. Many shampoos contain additives that can be damaging to your hair. Soft and shiny hair can be achieved by using products that contain dimethicone and guar hydroxypropyltrimonium chloride.

2. Maintain a healthy diet

Maintaining good hair health begins with eating healthily. Fruits, vegetables, whole grains, fish, and chicken can nourish your hair and body. As well as drinking plenty of water, make sure you are getting enough nutrition. Maintaining proper hydration of your skin and hair requires drinking 6 to 8 glasses of water per day. Reduce your consumption of fatty or fried foods, as well as salt and sugar.

3. Limit your use of hair products

Too often using a hair dryer and straightener can cause the hair to weaken and break because of the increased pressure they put on it. Other dangers include dry hair and split ends. Give your hair a break by using them once or twice a week. 

4. Properly brush or comb hair

This may seem obvious, but incorrect or overly forceful brushing can cause damage to your hair. Brush wet hair only if necessary or use a comb.

5. Protect your hair while swimming

Unfortunately, it isn’t always good for your hair. You may suffer from dry, brittle, and broken hair as a result of swimming pool chlorine.

6. Take care of yourself with deep conditioning

Make sure your hair receives a deep conditioning treatment once a week to prevent dryness and brittle hair strands.

7. Visit your hairdresser regularly as well

Having your hair professionally groomed on a monthly or six-weekly basis is a good idea. Your hair’s condition will also be maintained while addressing any potential issues.

When we talk about hair care, what exactly do we mean?

Regular cleaning and cosmetic routines are essential for maintaining and protecting your hair’s condition. Each person has a different hair type, determined by the type of hair color and appearance they have. Hair can be classified into three types:

  • Normal hair is the most natural-looking of the three options. It tends to keep its style and also looks good. This hair does not have to be dry or greasy, and it can be treated with regular shampoo and/or conditioner.
  • Dry hair feels or appears dull. It easily becomes tangled and is difficult to comb or brush. If it has been colored, bleached, or permed, it is susceptible to any of these issues. 
  • Greasy/fine hair appears flat and lifeless. It easily becomes greasy and is difficult to manage. For greasy hair, use a shampoo and/or conditioner formulated with oil-absorbing ingredients.
  • Salon treatments such as braiding, perming, coloring, and bleaching produce beautiful hair but use them sparingly. Hair loss can be caused by excessive styling, better you should avoid it.

Fashion may cause some to suffer, but you should never jeopardize your hair, which is a crucial part of your identity. Pregnancy, illness, certain medications, or lifestyle factors can all have an effect on your hair, but these are usually temporary. Even if your hair is affected by any of these, it is still important to take care of it.  Taking care of your hair entails washing it on a regular basis to remove dirt buildup and maintain its condition. 

The hair care routines listed below will help to reduce the risk of hair loss:

Allow your hair to ‘hang’ naturally while washing it in warm water. Hairdressers usually check the water temperature with you when you go to the salon. If it’s too hot, say so.

  • Shampooing: Make sure to massage it into your scalp and hair after taking a small amount in your palm.
  • Cleaning: After removing the lather, rinse your hair again to ensure that all lather is removed.
  • Conditioning: apply this to your hair after you’ve removed the shampoo. Repeat the procedure as described for shampooing.
  • Rubbing: Using a towel, dry your hair and comb or brush it to remove knots or tangles. A hair dryer can be used if letting it dry naturally is not possible. 

Final Thoughts

You can avoid bad hair days if you use chemical-free products designed for your specific hair type, eat well, avoid heat styling, and follow all of the above tips! Most importantly, consult your doctor if you are experiencing excessive hair loss and damage despite following a good hair care routine. When combined with regular visits to the hairdresser, your hair will look and feel fantastic.

Beauty gummies

What are Beauty Gummies?

Lifestyle / By / / , , , ,

If you are looking for some extra nourishment for your skin and body health, beauty gummies can prove to be a good option for you. Beauty gummies are health gummies designed to provide you nutrition like extra toppings on pizza or cake that looks attractive and tastes great. These gummies act as a source of nutrition supplements to keep your skin healthy and glowing.

Are Beauty Gummies for Everyone?

Beauty gummies are basically healthy gummies that consist of essential vitamins, minerals that are required by our body and are totally safe in consumption for elders and children. However, it is advisable to consult your doctor before beginning the intake of healthy gummies to avoid any kind of reaction to your body.

Are Gummies Healthy for Your Skin and body?

Well, the answer is YES, as these gummies are prepared with the right amount of nutritional value our body needs on a daily basis for healthy skin and body. No wonder we all are aware how to keep the skin and other body parts healthy and what are the elements we need in our diet to keep them fit and fine. 

For example, we follow the best skin cleansing regime to protect it from environmental factors and chemicals we found in various beauty products to make the skin look beautiful externally but when we provide nourishment to our body from inside we find ourselves less in trouble in maintaining our skin and body as “ INTERNAL NURTURANCE IS THE BEST BODY NURTURANCE”.

The best part of consuming these healthy gummies is that it helps the skin look more evenly pigmented,reduces the roughness and boosts collagen production required by our skin to appear more youthful and also improves its elasticity which we all need for a healthy and glowing skin. 

Apart from this it also diminishes the blemishes,fine lines and hyperpigmentation which sometimes takes the form of major skin problems if neglected, and makes us feel bad and confused about how to get back that luminous glow on our skin.

Benefits Of Health Gummies :

  • Beauty gummies contain Biotin,Vitamin B & H that helps your body in utilizing the nutrients in a better way.
  • Promotes stronger hair roots.
  • Reduces hair fall
  • Increases hair density
  • Smooth and shiny hair
  • Stronger nails
  • Healthy metabolism rate
  • Vitamin C & E works as natural antioxidants and supports natural beauty from inside 
  • Boosts the vibrancy of the skin
  • Vitamin D & K improves the youthfulness of the skin
  • Boosts Immunity
  • Fights infections and diseases
  • Reduces skin radicals
  • Diminishes sleeping issues

Brief about Beauty Gummies:

Beauty gummies are the best source of supplements. For those people who do not get an essential amount of vitamins and minerals from their diet and want to lessen their dependence on medicines to stay fit.

For best results, consume twice in a day or as per suggested by the doctors. Beauty gummies come in different flavors and manufactured with different nutritional values needed by different age groups of people with specific health and beauty problems. 

Beauty gummies are a super food and rich source of biotin, folic acid, zinc, vitamins and minerals that keeps your hair,nails and skin shiny and beautiful without any side effects. Add these flavourful and yummy gummies in your diet to resolve your health and beauty problems anytime in a day. Get the power of superlicious superhealthy miniature nutrition bomb and start each day as a blessing for healthy life.

Sleep gummies

Vitamin D deficiency and sleeping disorders

Lifestyle, Sleep / By / / , , ,

Are you worried about your sleepless nights? Do you spend the night turning over in bed? Are you young and can’t get a deep sleep of 6 or 7 hours? Or you are a patient with insomnia.? If you say yes. Then it may be because of vitamin D deficiency. Yes, vitamin D plays a vital role in our deep sleep. 

In recent years, sleeping disorders have become an epidemic all over the world. While people are not aware of their importance. Late night sleep has become a part of life. Previous studies have shown that. Excessive sleepiness or lack of sleep both was associated with a raised threat of adverse health circumstances. Like, type II diabetes, hypertension, cancer, and all-cause mortality. 

Better sleep is the key to happiness

In today’s world, we give more importance to our physical appearance. To influence others. But we did not give importance to our mental strength. And because of that, we fail in the long run. So, to harness our physical appearance, we have to first harness our mental strength. For mental strength, deep sleep helps a lot. It regenerates our minds and body. 

It helps to improve our mental power. By rewiring damaged neurons of our brain. It also helps to improve our concentration and remembering power. So by sleeping disorders, we face many problems. Our mental appearance occurs at zero. And that affects our physical appearance. 

There are many reasons behind sleeping disorders. Like stress, depression, anxiety, and other diseases. Vitamin D deficiency is one of them. After doing a lot of studies, it has been proven that. Those people who have vitamin D deficiency run through various types of sleeping disorders. Like isonomia, poor sleeping quality, and short sleep duration.

Vitamin D For sleep disorder

Many people have the habit of getting up late in the morning. Because of late-night sleep or sleeping disorders. Many people are troubled by the matter of poor quality of sleep. Common reasons for this could be temperature, blue lightweight exposure, caffeine, mental stress, different chronic diseases, and lots of other causes.

Because as per several studies vitamin D receptors (VDRs) square measure commonly in the majority of tissues of the body, as well as the central system. VDR is cosmopolitan within the human brain. Thus it directly affected our sleep.

Relation Between Vitamin D and sleep

Vitamin D receptors square measure imagined being found in wider areas of the brain that manage sleep. Vitamins play an important role in the quality & quantities of sleep. Vitamin D features a deep result on the methods that manufacture hormones and deep sleep.

When it involves Vitamin D intake. it’s believed that. By obtaining enough daylight, we tend to eliminate ergocalciferol deficiency. And obtaining enough sleep. However, by solely taking daylight our deficiency of vitamin D is not okay. For that, we have to require supplements.

How will vitamin D Improve Sleep Quality?

Although it’s called sunshine nutrition. The reality is that it’s arduous to urge comfortable vitamin D from the sun alone. For this, foods that have nutritional properties of vitamin D ought to even be enclosed within the diet.

Daily vitamin D intake could be a promising habit to reap the many health edges. as well as obtaining a decent night’s sleep. A recent nutrient meta-analysis conducted by MDPI found a transparent link between adequate ergocalciferol levels and high-quality sleep.  

In addition, analysis has shown that people. A UN agency took an ergocalciferol supplement that had higher scores on the urban center Sleep Quality Index (a sturdy, valid one-month assessment of sleep quality). Indicating that ergocalciferol will improve your sleeping quality.

Scientific research of vitamin D deficiency and sleeping disorder

Meta-analysis was conducted by MDPI (Multidisciplinary Digital Publishing Institute) to elucidate the association between vitamin D and the risk of sleep disorders. All relevant studies were searched from the beginning to January 2018 using PubMed, EMBASE, and Web of Science.  Pooled odds ratios (ORs) and 95% confidence intervals (CIs) were calculated using a fixed-effects model.  

A total of nine studies included 9397 participants.  By comparing the lowest versus highest levels of serum vitamin D. We found that participants with vitamin D deficiency (VDD) had a significantly increased risk of sleep disorders. Subgroup analysis showed that VDD was associated with poorer sleep quality. Shorter sleep duration and sleep were also associated.  

Recent experimental studies have shown that vitamin D receptors (VDRs) are common in almost all tissues of the body, including the central nervous system. The VDR is widely distributed in the human brain. Such as the hypothalamus, prefrontal cortex, midbrain central gray, substantia nigra, and raphe nucleus. 

All of which are known to play important roles in sleep regulation. Is a prevalent condition associated with impaired demineralization of bones? As well as more recent problems such as chronic non-specific pain which can lead to poor mismeasures.

Vitamin D Food Sources 

  1. Cod liver oil– Cod liver oil is rich in vitamin D and A. It helps to improve the bone density of children by absorption of calcium. strengthening the brain function. Also helps in good quality of sleep.
  1. Salmon– Salmon is low in saturated fat. It is a bursting source of protein. Which helps in preparing our damaged tissues and muscles. It is full of nutritional properties like potassium, iron, and vitamin D.
  1. Swordfish– Swordfish have a bursting source of selenium. It is a micronutrient that helps our body to fight cancer and heart disease. It is rich in protein, zinc, vitamin B12, and vitamin D.
  1. Tuna fish– Tuna fish is the best dietary source of vitamin D. 3 ounces of tuna fish complete 50% of our dietary need for vitamin D. It helps to improve the immunity level of the body. And eliminate sleeping disorders.
  1. Farm and Plant Milk– One cup of milk contains 24% of vitamin D. And its calcium-rich amounts help to improve our bone density. Which helps to decrease bone pain. And help to improve our sleeping quality.
  1. Mushroom– Mushrooms absorb vitamin D from the UV lights from sunlight. It produces vitamin D2 and animals produce vitamin D3.
  1. Egg yolk– Egg yolks are not only rich in vitamin D. But the composition of vitamin D is founds in egg yolk. Like, such as vitamin D-2, and vitamin D-3. It contains easily absorbed iron. Which can be easily digest by the baby. But those people have problems with high cholesterol and heart disease. Take the egg yolk under the guidance of a doctor.

Conclusion 

So vitamin D deficiency and sleeping disorders have a direct relation. Vitamin D Deficiency leads to bad sleeping quality, fewer sleeping hours, and sleeping sickness. To improve the level of vitamin D. We do not only rely on sunlight. Whereas we have to fill our food with vitamin D-rich ingredients. Like egg yolks, mushrooms, and salmon.

weight management gummies

6 Powerful Health Benefits of Pea Protein Powder

Lifestyle, Wellness / By / / , , , ,

If you’re looking for an alternative to whey or soy protein powders, you may want to give pea protein powder a try. This plant-based powder is made from yellow peas and is a rich source of essential nutrients. Here are 6 health benefits of pea protein powder that you should know about.

What is pea protein powder?

Pea protein powder is a powder made from dried peas. It is a popular choice for people who are looking for a vegan or vegetarian protein powder. Pea protein powder is high in protein and low in fat. It is also a good source of iron and fiber.

How does pea protein powder benefit your health?

Pea protein powder has many health benefits. It can help you to build muscle, lose weight, and improve your overall health.

What are the side effects of pea protein powder?

Pea protein powder is generally safe for most people. However, some people may experience digestive issues like gas or bloating. If you experience any negative side effects, stop taking the supplement and speak to your doctor.

Health benefits of pea protein powder

Pea protein powder is a type of protein powder made from peas. It is a popular choice for people who are looking for a healthy, plant-based protein powder. Pea protein powder is high in protein and low in calories. It also contains all of the essential amino acids that your body needs.

Pea protein powder has several health benefits. One of the most important benefits is that it can help you build muscle mass. Pea protein powder is a great source of protein for people who are trying to gain muscle mass. It is also low in fat and carbs, making it a good choice for people trying to lose weight.

Another health benefit of pea protein powder is that it can help you regulate your blood sugar levels. Pea protein powder is slowly absorbed by your body, which helps to keep your blood sugar levels stable. This is especially helpful for people with diabetes or prediabetes.

Overall, pea protein powder has many health benefits. It is a great source of protein and can help you build muscle mass. It can also help you regulate your blood sugar levels and lose weight.

a. Helps with weight loss

1. Pea protein powder can help with weight loss. This is because it is a low-calorie protein source that can help to reduce your overall calorie intake. Pea protein powder is also high in fiber, which can help to keep you feeling full and satisfied after meals.

2. Pea protein powder is also a good source of essential nutrients. It is high in iron, potassium, and magnesium, which are all important for maintaining good health. Pea protein powder is also a good source of antioxidants, which can help to protect your cells from damage.

3. Pea protein powder has also been shown to have some powerful health benefits. One study found that pea protein powder was able to lower blood pressure in people with hypertension. Another study found that pea protein powder was able to improve glycemic control in people with type 2 diabetes.

Overall, pea protein powder has some powerful health benefits. It can help with weight loss and is also a good source of essential nutrients. Additionally, pea protein powder has been shown to have some powerful health benefits, such as lowering blood pressure and improving glycemic control.

b. Reduces cholesterol levels

Pea protein powder has been shown to reduce cholesterol levels in several studies. One study found that pea protein powder was able to lower LDL (bad) cholesterol by 7% and total cholesterol by 5%. Another study found that pea protein powder was able to reduce LDL cholesterol by 12% and total cholesterol by 10%.

Pea protein powder has also been shown to improve other markers of heart health. One study found that pea protein powder was able to reduce blood pressure by 4% and triglyceride levels by 15%. Another study found that pea protein powder was able to improve HDL (good) cholesterol levels by 8%.

Overall, pea protein powder has several powerful health benefits. It can help to reduce cholesterol levels and improve other markers of heart health.

c. Regulates blood sugar levels

Pea protein powder has many health benefits, including regulating blood sugar levels. Pea protein is a good source of fiber, which helps to slow down the absorption of sugar into the bloodstream. This helps to keep blood sugar levels stable and prevents spikes in blood sugar levels after meals.

Pea protein powder is also a good source of protein, which is essential for building and repairing tissues. It also helps to promote a feeling of fullness after meals, which can help to control blood sugar levels. Pea protein powder is a low-fat, low-calorie food that can help people to reach their weight loss goals.

In addition to regulating blood sugar levels, pea protein powder also has other health benefits. It can help to lower cholesterol levels and reduce the risk of heart disease. It is also a good source of iron, which is important for maintaining energy levels. Pea protein powder is an excellent choice for people who are looking for a healthy way to improve their overall health.

d. Improves gut health

Pea protein powder has several health benefits, including improving gut health.

Pea protein powder contains a high amount of dietary fiber, which is important for keeping the digestive system healthy. Fiber helps to keep the intestine clean and free of toxins. It also helps to regulate bowel movements and keeps the colon healthy.

In addition to dietary fiber, pea protein powder also contains a type of soluble fiber called prebiotics. This helps to improve gut health and prevents gastrointestinal problems such as constipation, diarrhea, and bloating.

Pea protein powder is a good source of nutrition for people who are looking to improve their gut health. It is high in dietary fiber and prebiotics, which help to keep the digestive system healthy.

e. Boosts immunity

1. Pea protein powder provides a range of health benefits, including boosting immunity.

2. Pea protein is a rich source of nutrients, including vitamins, minerals, and antioxidants. These nutrients help to support the immune system and protect the body against disease.

3. Pea protein powder is also a good source of fiber. A healthy digestive system is important for maintaining a strong immune system.

4. Pea protein powder is easy to digest and is gentle on the stomach. This makes it an ideal protein powder for people who are sensitive to dairy or gluten.

5. Pea protein powder is a versatile ingredient that can be used in a variety of recipes. It can be added to smoothies, shakes, and baking recipes. Pea protein powder is also a good alternative to soy or wheat protein powders.

Overall, pea protein powder provides numerous health benefits, including boosting immunity. It is an excellent source of vitamins, minerals, antioxidants, and fiber. Pea protein powder is also easy to digest and gentle on the stomach.

f. Aids in muscle recovery

Pea protein powder has several powerful health benefits. One of these is that it can help with muscle recovery. Pea protein powder is high in amino acids, which are the building blocks of muscles. They help to reduce inflammation and soreness. This makes pea protein powder an ideal supplement for people who are looking to recover from a workout.

Pea protein powder is also a good source of iron. Iron is essential for carrying oxygen to the muscles. This means that it can help to improve athletic performance and recovery. Pea protein powder also contains other nutrients like magnesium, potassium, and zinc. These nutrients all play a role in maintaining healthy muscles.

Facts of Pea protein powder

1. Pea protein powder is a great source of protein for those who are looking for an alternative to animal-based proteins. It is also low in fat and calories, making it a healthy choice for those who are trying to lose weight.

2. Pea protein powder can be used in a variety of recipes, including shakes, smoothies, and baking recipes. It is also a great way to add protein to soups and stews.

3. Pea protein powder is an affordable alternative to other protein powders on the market. It is also widely available in stores and online.

4. Pea protein powder has many health benefits, making it a great choice for those who are looking for a healthy alternative to animal-based proteins.

ConclusionThere are many reasons to consider adding pea protein powder to your diet, including the seven health benefits listed above. Pea protein is a great source of plant-based protein and is low in calories, making it an ideal choice for those watching their weight. Pea protein is also easy to digest and is rich in essential amino acids, making it a perfect post-workout supplement. If you’re looking for a healthy way to add more protein to your diet, pea protein powder is a great option.

weight management

Obesity and Your Health: See How It Causes the Most Common Health Issues

Uncategorized / By / / , , ,

Obesity is one of the most common health problems in the United States, and if you’re overweight, it can be seriously detrimental to your health and well-being. Obesity can cause heart disease, diabetes, breathing difficulties, high blood pressure, and even some types of cancer. Learn how obesity causes these issues with this graphic guide to your health and weight.

The onset of most health issues are related to being overweight

Being overweight is known to be a major contributing factor in many different health issues. Though there are many other factors that come into play, being overweight has been linked to metabolic disorders, heart disease, stroke, cancer, and type 2 diabetes. 

Research has also shown that obese patients diagnosed with certain cancers such as breast cancer or colon cancer have a poorer prognosis than those who are of normal weight. There are many people who don’t understand how obesity causes these chronic diseases. 

With this information you can start making decisions about your lifestyle choices and make better food choices for yourself and your family.

Diabetes is on the rise in young adults

Americans of all ages are at risk for diabetes, but in recent years researchers have noted a startling rise in cases among those who are 20 to 40 years old. This has caused many experts to look at what obesity means for those outside the typically-prescribed at-risk age range. 

Diabetes often develops slowly over time, and people may not realize that they are at risk until it has already progressed far enough to become dangerous. When someone is obese, their fat cells release high levels of insulin. The insulin causes the body to store sugar as fat, which can lead to insulin resistance or even type 2 diabetes.

Smoking causes cancer, but so does being overweight

We’ve all heard about smoking causing cancer. Despite what we hear, it is actually being overweight that causes the most common health issues such as cardiovascular disease, high blood pressure, high cholesterol, type 2 diabetes and cancer.

Did you know that obese people are two to four times more likely to develop coronary heart disease? What’s more concerning is that obesity can cause dementia in people who have other risk factors for dementia such as type 2 diabetes or stroke — something smokers don’t face.

Depression may be a result of weight gain and other related health problems

According to a recent study published in JAMA Psychiatry, depression may be caused by weight gain and other related health problems such as diabetes. Researchers found that there was a higher rate of depression among people who were either obese or had some type of health issue. The researchers think this is because these groups are more likely to feel stigmatized and experience discrimination. 

Depression has been linked to obesity before, but it’s not clear whether it’s an effect of obesity or vice versa. It’s possible that depression leads to obesity because of changes in appetite and metabolism or a change in how food tastes; on the other hand, it could also be the opposite—obesity can lead to feelings of hopelessness, which can lead to mood disorders like depression. 

There are many things we don’t know about how one causes the other and what doctors should do about it. However, mental health professionals should take into account both physical and mental illness when treating patients with weight-related issues.

Obesity causes high blood pressure and elevated cholesterol, both of which affect circulation. Obesity is associated with diabetes as well as various cancers such as colon cancer and breast cancer. Obesity increases your risk for gallstones, kidney stones, ulcers, asthma, osteoarthritis and sleep apnea as well.

Eating junk food, such as processed foods, can cause long-term damage to your health.

Most junk food is high in calories and low in nutrients. That’s why, when we eat it, our body stores more of the excess calories as fat than burns them for energy. Not only does this lead to weight gain, but also all of the health issues related to obesity. For example, overeating can lead to a poor mood and an increased risk of depression. 

And if you have an unhealthy diet that includes a lot of processed foods and sugar, you’re at risk for developing diabetes or heart disease.: When your cells don’t get enough glucose because they’re unable to convert sugar into energy because your cells can’t take up insulin (which causes type 2 diabetes), you’ll eventually develop kidney failure, eye problems, hardening of the arteries (atherosclerosis) or circulatory problems.

Dealing with all these diseases together can lead to anxiety or depression

Anxiety is a general term that includes a whole range of symptoms including, but not limited to, excessive worry, nervousness, obsessive thinking or fear of certain situations. Depression is characterized by persistent sadness or withdrawal from social contact, accompanied by an inability to experience pleasure in activities once enjoyed. 

There are many reasons why these conditions may occur concurrently with obesity. The common link between these health issues is chronic stress. Stress can cause anxiety and depression which lead to other health issues such as heart disease, diabetes, stroke and cancer. Eating healthy foods can help reduce the risk for all of these diseases because it lowers stress levels which will improve your mood and reduce risk for other diseases due to its role in lowering inflammation throughout the body.

Hair care

The saga of postpartum hair loss and how to end your hair woes with ease

Hair Care, Lifestyle / By / / , , , ,

To have a baby is a difficult yet satisfying process called motherhood. A woman does a lot of sacrifice to conceive properly starting from changing food habits, lifestyle, following a strict recommended routine and much more. It’s a rigorous period which is challenging with having to deal with health imbalances, taking care of several nitty-gritties and the fear of giving birth normally. A woman suffers through hormonal imbalances like hair loss, mood swings and weight changes. It’s a known fact that motherhood is no easy-peasy thing to happen and pass away with a whimper. 

Of course there are magical and blessed moments too when your baby smiles at you, grips your pinky finger tightly and laughs sweetly at your sight.This is a phase of mixed emotions with some serious postpartum concerns like hair loss which have to be dealt with care and due concern.

At the time of pregnancy the hormones in a woman’s body change drastically. One of the first hormones to spike is called Human Chorionic Gonadotropin(hCG). It is the hormone which indicates that you are pregnant. Pregnancy also causes many other hormone levels to rise including estrogen, progesterone, oxytocin, prolactin. The volume of blood also rises during pregnancy to about 50 percent more than the normal volume. After the birth of the baby many hormone levels drop fast which includes estrogen and progesterone. These hormones get back to normal after 24 hours of birth though prolactin level stays high till you breastfeed your child.

Reason of postpartum hair loss 

After childbirth many women have to deal with the problem of hair loss. Initially starting with pregnancy, hair feels particularly glossy and thick. It is because of hormonal fluctuations occurring naturally and estrogen which has a deep impact on the hair growth cycles. A spike in estrogen occurring during pregnancy with increased rate of blood flow slows down the rate of hair falling naturally which results in a thicker amount of hair. But after the birth of the baby these hormone levels start to drop which leads to sudden and large amounts of hair fall. 

How hormones affect hair

Hormones are the topmost reason for hair changes during pregnancy. At the time of pregnancy the high levels of estrogen prevent the usual rate of hair loss. We may have seen that our hair falls out in small amounts daily. But on the onset of pregnancy the hair fall rate decreases. This is supported by increased blood volume and circulation which too contributes to less than normal hair fall during pregnancy.

But when the baby is born the hormone levels drop and hair starts to fall in larger amounts.This rate of increased hair fall can last as long as a year and is at the highest level in the fourth month. 

The time period of postpartum hair loss

Postpartum hair loss starts typically 2 to 4 months after the birth of the child. Generally this is a normal phenomenon as the hair restores itself naturally within 6 months to a year period. During this hair fall period you may experience large chunks of hair falling out which you fear would lead to baldness soon but this is a natural way of your body recalibrating and your hair growth patterns would go back to normal ways in some time.

Things to do about postpartum hair loss

To experience hair fall after pregnancy is very natural and normal which can’t be stopped or altered entirely. It is an absolutely normal phenomenon. 

But there are some ways to keep your hair healthy and prevent damage when it is replenishing itself also making it look fuller.

1.Avoid hair styling by curling iron– Heating the hair with a dryer or curling iron leads to faster thinning. So you should try to avoid styling your hair and let it air-dry naturally till this time of pregnancy.  But if it really is necessary for you to use curling iron then you should use a heat protectant spray to limit hair loss. Brushing hair in a too rough manner can also make your hair fall out more. So try to brush gently with a soft hair brush and don’t brush it more than once in a day. 

2.Focus on diet– You should include a variety of fruits, vegetables and proteins in your diet because at this time a balanced diet will make sure to help in all your metabolic processes better and fulfill the body’s needs of adequate nutrients. Some foods which can improve hair health are dark leafy greens having iron and vitamin C, sweet potatoes and carrots to replenish beta carotene, eggs for vitamin D and fish for omega-3 and magnesium.

3.Have vitamins as supplements– You should take prescribed vitamins as a supplement if you are not taking a balanced diet as they nourish overall health. You should continue with your prenatal vitamins after the baby is born and especially when you are breast-feeding the baby.

4.Take care of hair shampoo– It has been found that conditioning shampoos lead to hair thinning. Then you must use good quality voluminizers which can help reverse this thinning process and give it added luster and gloss.

5.Avoid stress– You should also aim at reducing stress of any sort. You should keep your environment filled with lighter moments and try to keep yourself happy. The initial effort to do so should come from you only. Some ways to avoid stress would be by taking long and relaxing baths, meditating, reading books, listening to music, going for walks and taking time to pamper yourself.

Conclusion

It sometimes is an alarming discovery that despite following your regular hair care routine you find large clumps of hair tangled in your hair brush. This is the time after your pregnancy and you are worried. But you should not panic about postpartum hair loss as it is a perfectly natural phenomenon. It is manageable by following the above given points and focusing on self care. After all, sacrifices lead to bounty gains and in this case your hair woes lead you to see your little bundle of joy playing happily, smiling and even winking back at you. Isn’t that awesome?