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General, Fruits, Health

7 Foods to Boost Your Workout

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The supplement and sports nutrition industry is projected to reach over $6 billion by 2018.  However, many nutrients in these products marketed to athletes of all abilities are most conveniently found in natural foods.  Many foods and drinks have been shown in research to provide unique benefits to muscle growth, lowering inflammation or providing quick energy needed for workouts.

A diet high in fruits and vegetables can provide a rich source of antioxidants protecting cells from damage caused by exercise, and getting the right balance of healthy carbohydrates, fats and proteins can also provide sustained energy and building blocks for protein synthesis.

Tart cherry juice

Athletes, whether professional or just beginning, may have a higher need of antioxidants because exercise can increase the amount of damage caused from free radicals.

Researchers recommend (1) to get these needed antioxidants from food over supplements.

foods to boost your workout

Tart cherry juice is a rich source of antioxidants and has been shown in some research to actually help athletes’ muscles recover quicker after exercise.

The polyphenols in tart cherry juice may help lower inflammation, stress and damage associated with strength training or long distance running (2).

A 2011 study concluded tart cherry juice improved the recovery of muscles after strength training compared to participants who were given a placebo.

How much tart cherry juice do you need to help your muscles?

Most studies with tart cherry juice and exercise performance used the amount of people drinking 2 servings of 8 or 12 ounces per day of tart cherry juice.

Sweet cherry juice has not shown the same benefit of tart cherry juice with working out.

Drinking cherry juice right before a hard workout may not benefit your workout right away, but it could help your muscles recover better so your workouts the following day can be better.

Beetroot juice

Another juice showing promise for helping with exercise performance is beetroot juice.

Beetroot juice is rich source of nitrates, which if taken right before intense exercise may help muscles use oxygen more efficiently during exercise.

A 2011 study found that beetroot juice helped cyclists increase their power output in a time trial race.  Participants ingested about 2 cups of beetroot juice 2 hours before the time trial.

Not all studies have shown a benefit with beetroot juice and exercise performance, so more research is needed.

It appears that beetroot juice may be most beneficial when it is consistently consumed and for shorter, high intensity exercises.

Beetroot juice taste can be unappetizing, so if you want to try it try mixing it in a smoothie first.

Chia seeds

health-benefits-chia-seeds

Chia seeds were a staple in ancient Mayan and Aztec cultures and for good reason.

Chia seeds are a rich source of all essential amino acids, fiber, omega 3’s, iron, calcium and magnesium.

While there is not substantial research indicating chia seeds could provide any extra benefit for exercise performance, they are a compact source of many nutrients exercisers need especially omega 3’s.  They can also provide sustained energy without causing large swings in blood sugar.

A word of caution with chai seeds: they are high in fiber.  Eating too many right before exercise could cause some gastrointestinal distress.  They absorb water, so they should be consumed with enough liquid.

In fact, an easy way to get some chia seeds in your diet is to add a tablespoon or two to your water bottle and sip through the day.

Chia seeds can also be sprinkled on salads, yogurt, oatmeal or just eaten plain.

Berries

All berries are a rich source of antioxidants, vitamins and minerals which can benefit exercise performance.  Berries and other fruits and vegetables are especially high in vitamin C.

Eating a high amount of berries may also help preserve muscle mass.

A study from University of Pittsburgh found that older adults who had higher intake of dietary vitamin C and E had higher muscle preservation later in life.

Researchers aren’t sure if vitamin C and E help preserve muscle or if a higher intake of C and E is associated with a healthier diet over all.

Bananas

health benefits of bananas

The humble banana is easy to digest and a quick source of carbohydrate fuel for exercise.

With only about 100 calories for a medium banana, it can make an easy, nutritious snack before, during or after a workout.

Bananas are a natural source of the electrolyte potassium which plays a role in fluid balance, muscle and nerve contraction.

Having adequate electrolyte and fluid levels in the body can also help prevent muscle cramps.

They can be paired with nut butter, added to a smoothie or eaten as a slightly sweet snack anytime.

Nuts/ nut butters

A little goes a long way with nuts and nut butters.  Pairing them with a carbohydrate source like fruit or bread can provide a steady balance of energy, protein and healthy fats that can help sustain you through a workout.

Nuts are also high in iron, B6, potassium and magnesium.

Iron is important for adequate oxygen delivery to muscles, B6 is used to convert food into energy for cells, potassium is important for muscle contraction and fluid regulation and magnesium is important for bone health and energy production.

Chocolate milk

What’s so great about chocolate milk?  It has a special balance of carbohydrates and protein that is considered the optimal ratio after exercise to rebuild muscle.

Many studies have shown a benefit of chocolate milk after exercise on protecting muscle from damage.

For example, a 2012 study (5) found muscle protein synthesis was increased and whole body protein breakdown was less in subjects who ingested chocolate milk compared to a carbohydrate beverage after an endurance run on a treadmill.

If you have double workouts in a day, drinking chocolate milk after a depleting workout may help your muscles refuel after the first exercise session and help you go longer on your next exercise bout later in the day according to a 2008 study.

General, Fitness

The Weight Gain Challenge

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You must have heard people saying, ‘Hey you look malnourished; why don’t you gain some weight’ or ‘Don’t you eat food?’ So, what you do now? As always, have to justify why you don’t gain weight. Believe it or not gaining weight is as hard and challenging as losing weight and most importantly gaining weight through true muscle mass and not just fat!

Tools To Identify Your Need To Gain

Basal Mass Index (BMI)

Body Mass Index (BMI) is a measure which indicate the ideal body weight as per height. Although this will not tell you in depth about your body composition (Fat%, Muscle mass etc.) but might help you understand how much weight you need to put on. The BMI is expressed in kg/m2. BMI is calculated as:

BMI = weight (In Kg) ÷ Height² (In Meters)

WHO has given the following BMI ranges:

CategoryBMI range (kg/m2)
Underweight< 18.5
Normal weight18.5 to 24.9
Overweight25 to 29.9
Obese>30
weight-gain-challange-image
❝ Generally, BMI is not used for muscle builders and athletes as it does not take into account whether the weight is carried as muscle, water or fat. Those with a higher muscle mass, such as bodybuilder, may have a higher BMI due to high lean muscle mass (Muscle mass is heavier than fat mass). ❞
weight-gain-challange-image

Body composition analysis:

You must already be aware of this tool and its importance in assessing and monitoring weight loss, but little do you know it help in understanding if you need weight gain too! However, getting it done at least 30 mins before any exercise, without food or water otherwise it may affect the accuracy.
It helps you know your –

  • Lean Muscle mass – Helps you understand how much you lack and therefore how much you need to gain.
  • Fat Mass or Fat % – Helps to understand overall fat gain (Some people have a subnormal fat%)
  • Skeletal mass – will tell you bone density means how strong and dense your bone is. Low bone mass density indicates poor bone health probably nutrients like Ca, Vit D, K, Zn, P, Mg deficiency
  • Water weight% – It consider the age, gender and helps to calculate hydration level.

Eg: Tanita, In Body Analysis 230

By knowing where you lack, your first step towards weight gain is met because now you know what to work on to get there!

Know Your Body Type

once you have identified your body type, it will be easier to come up with a perfect methodology to meet the challenge weight gain poses!

So, let’s once and for all lay your confusion at rest and understand what the different body types and a solution to their weight gain problem are!

Body TypeCharacteristicsDiet and ExerciseSupplementation
EctomorphEssentially underweightSkinny appearanceLean muscle massOverall fat % is also lowHigh Metabolic rateSmall delicate frame and bone structureCaloric intake needs to be higher than the body requirementsShould eat 6-8 meals per day focussing on a high carb:protein in ratioWorkouts can be short of moderate intensity, essentially weight training focusing on big muscle groupsWhey protein blends- helps to meet daily protein needs and promote muscle growth.High calorie gainer such as Rule1 R1LBS have a Carbs: Protein ratio of 5:1, help bridge the caloric deficit while preventing the gastric load that will happen due to excessive eating to meet high caloric requirement.Casein at the bed time to prevent catabolism.Weight gain bars make for yummy high calorie snacking option!

Ecto-MesomorphAthletic appearanceHard body with defined musclesGains muscle easilyStrongGains fat easily than ectomorphsWatch your calorie intake. Adapt an equal C:P or high P:C ratio. Include more of protein basedFood and snacksA combination of weight training and cardio/function/HIIT works bestAdvanced level athlete trainingWhey protein (Blends or isolate) to build, maintain and prevent muscle.Lean mass gainers such as Procel T Mass, Rivalus Clean gainer, Scitec is great choice.Procel T Mass have a C:P ratio of 1:3. With added Creatine to helps in strength and power enhancement.

Meso-EndomorphProfessional athlete in competitive sport.Higher muscle mass and BMRThey need to adapt a high protein diet with moderate health fats.Training depending on the goal can be combination of cardio and weight trainingWhey protein (hydrolyzed or an isolate) for meeting your daily protein requirementHigh protein gainer such as Scitec Jumbo Professional has a C:P ratio of 1:5 and can be used for gains if the individual is a professional lifetr or a body builder
❝ once you have identified your body type, it will be easier to come up with a perfect methodology to meet the challenge weight gain poses!❞

We Say

By following a perfect Diet that suit your requirement, Training, Supplementation schedule and based on your present body composition and goals it is possible to overcome the challenges that people face in the quest of Weight gain!

General, Nutrition

BEST TIME TO EAT CASHEW NUTS

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Nuts are powerhouses of nutrients. Every person is advised to eat some kinds of nuts every day, at different times of the day. All nuts have certain amounts of nutritional benefits, including cashew nuts, which are some of the most nutritious nuts out there. Cashew nuts contain a number of macro nutrients, such as minerals, vitamins, calcium, unsaturated fatty acids, omega 3 fatty acids, manganese, copper, magnesium, zinc, and potassium, among others. As a result, cashew nuts are the power generators for the body. There are many health benefits to consuming cashew nuts, but in order to receive maximum benefits and not turn them harmful, it is important to have cashew nuts in the proper time of the day and in proper doses.

best time to eat cashew

For breakfast

The most ideal time of eating cashew nuts is in the morning. The body is deprived of nutrition for a very long time due to the starvation throughout the night, and is primed for receiving maximum nutrition at breakfast. This is the reason why we need to have a big breakfast and never skip this most important meal of the day, and also the reason why we should eat the right foods at this time. Cashew nuts provide our bodies with ample protein and good fatty acids. The protein gives us energy, thus eliminating the exhaustion we feel due to the lack of food. Our body also starts off well by processing the omega 3 fatty acids and unsaturated fatty acids in the right way, keeping cholesterol under control and the blood pressure normal.

As a snack

Cashew nuts work great as snacks. Be it in the middle of the morning or in the evening while wrapping up work, munching on a few cashew nuts will certainly inject you with the much required shot of energy. The food that you eat in the morning and at lunch will be digested at this point, and energy levels will start to dip. It is at this point that the brain starts to feel the need for some food, and we naturally gravitate toward sugar-laden, high energy foods as a quick fix for fatigue. If we help ourselves to some cashew nuts instead, we will get the energy booster without having to compromise on our health.

For lunch

Cashew nuts are also pretty good options for a lunch time side. While you should not have a lunch consisting solely of cashew nuts, there is no harm in adding a handful to your salad or your smoothie. Try to keep the overall calories in the other foods comparatively low and the nuts are quite rich and high calorie. Add the nuts to your protein salad or rice, or simply keep them aside as a condiment to your lunch, and you will be good to go. The nuts will keep you full, and you can easily burn off the calories during the rest of the day.

Avoid at night

It is best to avoid cashew nuts at night since they are very rich and calorie dense. They are unlikely to be digested well, and will be turned into fat as there will be no outlet for the energy produced. Besides, the difficulty in digesting, thanks to a slowed down metabolism, will lead to discomfort.

General, Learn, Health

How soon should you shower after a workout?

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After a grinding session of workout, the first thing you feel like doing is getting out of your sweaty gym gear and rush for a cold, soothing shower. Showering after a workout not only feels relaxing but it also reduces the risk of rashes and breakouts that can be caused by bacteria rapidly multiplying on your skin, all thanks to your sweaty body.

So a quick, cold shower sounds rather tempting but you need to hold your horses right there. It is considered absolutely essential to wait for at least 20 minutes after your workout before you hit the shower.

Confused? Allow us to explain.

After a regular workout, it is important to do a cool-down before you leave the gym. A cool-down is the opposite of warm-up. Low-intensity, cool-down stretches are crucial because you want your body to come back to its resting state. More importantly, it helps in normalising your heart rate and body temperature.

Ideally, once you stop sweating profusely– in about 20-30 minutes–you can go right ahead with your shower.

Tip: While it may feel really frustrating to wait, you can use this time to rehydrate your body, by drinking lots of water or juice.

So, the next time you feel the itch to jump right under the shower head, remember to give some time to your body to dry off the sweat and cool down.

General, Benefits, Health, Wellness

Water: How much should you drink every day?

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Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids.

How much water should you drink each day? It’s a simple question with no easy answer.

Now you can also check Olympia dashboard section to track your water intake. See the below images.

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Studies have produced varying recommendations over the years. But your individual water needs depend on many factors, including your health, how active you are and where you live.

No single formula fits everyone. But knowing more about your body’s need for fluids will help you estimate how much water to drink each day.

Health benefits of water

Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Your body depends on water to survive.

Every cell, tissue and organ in your body needs water to work properly. For example, water:

  • Gets rid of wastes through urination, perspiration and bowel movements
  • Keeps your temperature normal
  • Lubricates and cushions joints
  • Protects sensitive tissues

Lack of water can lead to dehydration — a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need? The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

  • About 15.5 cups (3.7 liters) of fluids for men
  • About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages and food. About 20 percent of daily fluid intake usually comes from food and the rest from drinks.

What about the advice to drink 8 glasses a day?

You’ve probably heard the advice, “Drink eight 8-ounce glasses of water a day.” That’s easy to remember, and it’s a reasonable goal.

Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than eight glasses a day might be enough. But other people might need more.

Factors that influence water needs

You might need to modify your total fluid intake based on several factors:

  • Exercise. If you do any activity that makes you sweat, you need to drink extra water to cover the fluid loss. It’s important to drink water before, during and after a workout. If exercise is intense and lasts more than an hour, a sports drink can replace minerals in your blood (electrolytes) lost through sweat.
  • Environment. Hot or humid weather can make you sweat and requires additional fluid intake. Dehydration also can occur at high altitudes.
  • Overall health. Your body loses fluids when you have a fever, vomiting or diarrhea. Drink more water or follow a doctor’s recommendation to drink oral rehydration solutions. Other conditions that might require increased fluid intake include bladder infections and urinary tract stones.
  • Pregnancy or breast-feeding. Women who are pregnant or breast-feeding need additional fluids to stay hydrated. The Office on Women’s Health recommends that pregnant women drink about 10 cups (2.4 liters) of fluids daily and women who breast-feed consume about 13 cups (3.1 liters) of fluids a day.

Beyond the tap: Other sources of water

You don’t need to rely only on what you drink to meet your fluid needs. What you eat also provides a significant portion. For example, many fruits and vegetables, such as watermelon and spinach, are almost 100 percent water by weight.

In addition, beverages such as milk, juice and herbal teas are composed mostly of water. Even caffeinated drinks — such as coffee and soda — can contribute to your daily water intake. But water is your best bet because it’s calorie-free, inexpensive and readily available.

Sports drinks should be used only when you’re exercising intensely for more than an hour. These drinks help replace electrolytes lost through perspiration and sugar needed for energy during longer bouts of exercise.

Energy drinks are different from sports drinks. Energy drinks generally aren’t formulated to replace electrolytes. Energy drinks also usually contain large amounts of caffeine or other stimulants, sugar, and other additives.

Staying safely hydrated

Your fluid intake is probably adequate if:

  • You rarely feel thirsty
  • Your urine is colorless or light yellow

A doctor or registered dietitian can help you determine the amount of water that’s right for you every day.

To prevent dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It’s also a good idea to:

  • Drink a glass of water or other calorie-free or low-calorie beverage with each meal and between each meal.
  • Drink water before, during and after exercise.
  • Drink water if you’re feeling hungry. Thirst is often confused with hunger.

Although uncommon, it’s possible to drink too much water. When your kidneys can’t excrete the excess water, the sodium content of your blood is diluted (hyponatremia) — which can be life-threatening.

Athletes — especially if they participate in long or intense workouts or endurance events — are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet.

General, Wellness

What Is the Best Temperature for Sleep?

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Being in a comfortable environment is essential for healthy sleep. Keeping your sleeping quarters at a temperature near 65°F (18.3°C), give or take a few degrees, is ideal.

Your body’s temperature decreases during sleep, and a cool, but not cold, room will help you settle into and maintain sleep throughout the night.

Infants may need a slightly higher room temperature for sleep, but you’ll want to avoid turning up the thermometer more than a few extra degrees so their little bodies won’t get overheated.

The science

There are scientific reasons why a room temperature of around 65°F (18.3°C) is optimal for good nighttime sleep. This relates to your body’s internal temperature regulation.

Your body’s internal temperature shifts during a 24-hour period. This is known as a circadian rhythm. Your body begins to shed warmth right about the time you go to bed and continues to cool down until reaching its low point near daybreak, at around 5 a.m.

Your body cools by expanding the blood vessels in your skin. When your temperature starts to drop at night, you may notice that your hands and feet get warmer initially. This is because your body is letting heat escape through them to reduce your core temperature.

If the temperature in your sleeping environment is too hot or cold, it may affect the drop in your body’s internal temperature and cause you to have disrupted sleep.

One 2012 study found that the temperature of the room where you sleep is one of the most important factors in achieving quality sleep.

Another study looked at data from 765,000 survey respondents and found that most people experience abnormal sleeping patterns during the hotter summer months when it may be more difficult to keep sleeping quarters at an optimal temperature. This can impact the body’s ability to cool itself at night.

Does it differ for babies? 

You do not need to create a vastly different sleeping environment for babies. You may consider bumping up the thermostat a degree or two, but they should be fine in a room anywhere between 60 and 68°F (15.6 and 20°C) as long as they are clothed properly.

In general, you should avoid overheating an infant because it may increase the risk of sudden infant death syndrome (SIDS).

There are several reasons infants may need to sleep in a room that’s a bit warmer than your own:

  • they cannot regulate their temperatures as easily as adults
  • they do not sleep with as many covers to reduce the risk of SIDS

You should put your infant to sleep in nothing more than a breathable sleeper and a sleep sack. Sleep sacks can be made out of cooler or warmer material, and you can swap them out with the seasons. Your infant should not wear a hat indoors because it affects internal body temperature and may inhibit an infant’s ability to get cool.

You can make sure your baby is not too hot by touching the back of their neck or their stomach during sleep. If their skin is hot or sweaty, remove a layer of clothing.

Your infant should also sleep in a dark and quiet environment to promote healthy sleep.

Too hot or too cold

Temperatures outside of comfortable sleeping conditions can impact your overall sleep in different ways.

Too hot

You may notice you have restless sleep when the room temperature is above the optimum sleeping temperature. This restless sleep in a hot room could be caused by a decrease in your slow wave sleep or rapid eye movement (REM) sleep.

Humidity, in addition to heat, may also contribute to sleep problems.

Too cold

A 2012 study examined semi-nude participants and found that their sleep was more affected by cold temperatures than warm ones. However, these participants did not have blankets or other bedding to stay warm.

In general, the cold will not affect your sleep cycle, but it may make it more difficult to fall asleep and impact other aspects of your health. If you’re too cold during sleep, your body may alter its cardiac autonomic response.

Other sleep tips

Good sleep is vital for your body to function well, so setting the stage for healthy sleep is very important. Here are some tips for creating an environment that contributes to quality sleep.

Regulate the room temperature

There are several ways to make sure your room stays between 60 and 67°F (15.6 and 19.4°C) at night:

  • Set your home’s thermostat to drop during your sleeping hours. For example, you may keep your thermometer slightly warmer during the day, but set the thermometer cooler at night.
  • Open windows or turn on air conditioning or heat if the temperature rises or falls outside of the ideal sleeping range. You may even be able to install a thermostat in your room to regulate the temperature in your sleeping quarters.
  • Run an air conditioner or fan during warm months to cool the temperature and circulate the air.

Swap out bedding when the seasons change

The cozy down comforter you use in January may not be appropriate when summer hits. Keep a lightweight blanket to use on your bed during those hot months to avoid overheating.

Likewise, a bitter cold snap may require you to add another blanket on top of your comforter for a few days or weeks for more warmth.

Avoid caffeine in the afternoon or evening

Drinking caffeinated coffee, tea, or soda into the afternoon and evening may make it difficult to fall asleep at night. Instead, drink decaffeinated beverages after a certain time of day to avoid unwanted alertness when it’s time to go to bed.

Keep your room dark

Consider your bedroom a cave at night when you lie down to sleep. Cover windows with blinds or curtains to avoid streetlights or sunlight from entering your room.

You may consider removing electronic devices that emit light from your sleeping quarters as well, such as blinking lights, computer monitors, or phones.

Embrace the quiet

Your bedroom should be free from noise that may distract you from falling asleep or wake you up in the middle of the night. Keep gadgets that may buzz or beep away from your bedroom and consider a white noise machine or earplugs if you are unable to block out noises made by others.

Set a sleep routine

Your body’s circadian rhythm establishes a regular routine for your body, and you should adhere to that for healthy sleep. Try to go to bed at the same time each day.

Power down your gadgets or other blue-light emitting screens a half hour or hour before bed.

Consider reading a book or doing something calming like breathing exercises or meditation before turning off the light for the night.

The bottom line

Make sure the temperature where you sleep is on the cool side before you close your eyes at night. This will help your chances of getting a healthy and uninterrupted amount of sleep every night.

Ideally, your room should be between 60 and 67°F (15.6 and 19.4°C) for healthy sleep. Infants should also be able to sleep in these temperatures with the proper sleep attire. You may consider bumping up the temperature a degree or two for infants, but avoid letting them get too hot.

General, Learn, Healthy Eating

Black pepper versus white pepper: Which one is healthier?

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1. Difference between black pepper and white pepper

When it comes to enhancing the flavour of food, one ingredient that every chef keeps handy is ‘Pepper’. While we all know about black pepper in the context of Indian cuisine, there is one more variety that is coming up swiftly in the market and has a very mild flavour. We are talking about white pepper. They both are berries from the piper nigrum plant, but when it comes to their individual characteristics, they are poles apart. Scroll below to know the differences between the two.

2. Difference of processing

Black pepper is prepared when the berries are about to ripe. They are sun-dried after picking which darkens their outer layer. On the other hand, in case of white pepper, the outer layer of the berry is removed either before or after and it is dried so that only the lighter coloured inner seed is left.

3. Which one is hotter?

With rich and bold flavour, black pepper is definitely the hotter one that has a lot of heat and has a strong aroma. Whereas, white pepper has a very simple and earthy flavour that is best for dishes that just need a pinch of taste.

4. Which one lasts longer?

When kept in an air-tight container, whole black pepper can last for more than a year. That’s the reason black pepper comes with a built-in grinder that helps in keeping the flavours intact. As far as white pepper is concerned, it is light in flavour and is meant to be used fresh. Never keep stock of white pepper as it turns stale early.

5. Which one is good for what type of dish?

Black pepper is best suited for dishes that need extra spiciness, while white pepper goes well with dishes that need a pinch of flavour. Also, black pepper is added during the process of cooking, while white pepper is added once the dish is prepared, as overheating can release a bitter flavour.

06. Whole versus ground

According to food experts, whole peppers retain their flavour for a much longer period, as compared to ground ones. That’s the reason it is suggested to store whole peppers instead of ground.

7. Which one is healthier?

Black pepper is known for its strong flavour and rich health benefits. Apart from enhancing the taste of the dish, it also aids in weight loss, improves digestion and boosts metabolism. It is also known for reducing the risk of cancer, heart and liver problems. On the other hand, white pepper boosts the appetite and treats constipation effectively. The anti-inflammatory properties of white pepper freshen breath too.

8. Verdict

They both are distinct and have their own properties that make them good for health and taste buds too. So, which one is your favourite and why? Let us know in the comments section below.

General, Benefits, Wellness

What Are the Benefits of Drinking Warm Water?

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Drinking water, hot or cold, keeps your body healthy and hydrated.

Some people claim that hot water specifically can help improve digestion, relieve congestion, and even promote relaxation, compared with drinking cold water.

Most health benefits of hot water are based on anecdotal reports, as there’s little scientific research in this area. That said, many people feel benefits from this remedy, especially first thing in the morning or right before bed.

When drinking hot beverages, research recommends an optimal temperature of between 130 and 160°F (54 and 71°C). Temperatures above this can cause burns or scalds.

For an extra health boost and some vitamin C, try adding a twist of lemon to hot water to make lemon water.

This article looks at 10 ways that drinking hot water may benefit you.

1. May relieve nasal congestion

A cup of hot water creates steam. Holding a cup of hot water and taking a deep inhale of this gentle vapor may help loosen clogged sinuses and even relieve a sinus headache.

Since you have mucous membranes throughout your sinuses and throat, drinking hot water may help warm that area and soothe a sore throat caused by mucus buildup.

According to an older 2008 study, a hot drink, such as tea, provided quick, lasting relief from a runny nose, coughing, sore throat, and tiredness. The hot drink was more effective than the same drink at room temperature.

2. May aid digestion

Drinking water helps to keep the digestive system moving. As the water moves through your stomach and intestines, the body is better able to eliminate waste.

Some believe that drinking hot water is especially effective for activating the digestive system.

The theory is that hot water can also dissolve and dissipate the food you’ve eaten that your body might have had trouble digesting.

More research is needed to prove this benefit, though a 2016 study showed that warm water may have favorable effects on intestinal movements and gas expulsion after surgery.

In the meantime, if you feel like drinking hot water helps aid your digestion, there is no harm in using this as a remedy.

3. May improve central nervous system function

Not getting enough water, hot or cold, can have negative effects on your nervous system functioning, ultimately affecting mood and brain function.

Research from 2019 has shown that drinking water can improve central nervous system activity, as well as mood.

This research showed that drinking water boosted participants’ brain activity during demanding activities and also reduced their self-reported anxiety.

4. May help relieve constipation

Dehydration is a common cause of constipation. In many cases, drinking water is an effective way to relieve and prevent constipation. Staying hydrated helps soften stool and makes it easier to pass.

Drinking hot water regularly may help keep your bowel movements regular.

5. Keeps you hydrated

Although some evidence shows that cool water is best for rehydration, drinking water at any temperature will help keep you hydrated

The Institute of Medicine recommends that women get 78 ounces (2.3 liters) of water each day and that men get 112 ounces (3.3 liters) daily. Those figures include water from food like fruits, veggies, and anything that melts.

You also need much more water if you’re pregnant or breastfeeding, engaging in strenuous activity, or working in a hot environment.

Try starting the day with a serving of hot water and ending it with another. Your body needs water to perform basically every essential function, so the value of that can’t be overstated.

6. Reduces shivering in the cold

A 2017 study found that while the body’s natural response in cold conditions is to shiver, drinking warm fluids can help reduce shivering.

Subjects wore suits circulated with water that was a bit above freezing, then drank water at a variety of temperatures, including up to 126°F (52°C).

Researchers found that drinking the hot water quickly helped the subjects put less work into maintaining their body temperature. That could be handy, the study notes, for people working or exercising in cold conditions.

7. Improves circulation

Healthy blood flow affects everything from your blood pressure to your risk of cardiovascular disease.

Taking a warm bath helps your circulatory organs — your arteries and veins — expand and carry blood more effectively throughout your body.

Drinking hot water may have a similar effect. However, there’s little research that this is effective.

As a bonus, warmth from drinking hot water or bathing at nighttime may help relax you and prepare you for restful sleep.

8. May decrease stress levels

Since drinking hot water helps improve central nervous system functions, you might end up feeling less anxious if you drink it.

According to a 2014 study, drinking less water resulted in reduced feelings of calmness, satisfaction, and positive emotions.

Staying hydrated may therefore improve your mood and relaxation levels.

9. May help the body’s detoxification systems

While there’s no definitive evidence hot water has a specific benefit in this regard, a 2020 study found drinking more water can help protect the kidneys while diluting waste materials in the blood.

And according to the Arthritis Foundation, drinking water is important for flushing out your body. It can also help fight inflammation, keep the joints well lubricated, and prevent gout.

10. May help relieve symptoms of achalasia

Achalasia is a condition during which your esophagus has trouble moving food down into your stomach.

People with achalasia have trouble swallowing. They may feel as though foods get stuck in their esophagus instead of moving to the stomach. This is called dysphagia.

Researchers aren’t sure why, but an older 2012 study found drinking warm water may help people with achalasia digest more comfortably.

What are the risks?

Drinking water that’s too hot can damage the tissue in your esophagus, burn your taste buds, and scald your tongue. Be very careful when drinking hot water. Drinking cool, not hot, water is best for rehydration

Generally, though, drinking hot water has no harmful effects and is safe to use as a remedy.

The bottom line

While there’s little direct research into the benefits of hot versus cold water, drinking hot water is considered safe, and can be a good way to make sure you stay hydrated throughout the day.

Getting into the habit of drinking hot water is easy. Try starting your day with a cup of boiled water, left to cool for a while. If you’re not a tea or coffee drinker, try hot water with lemon.

Add a light session of stretching to your routine, and you’ll feel more energized and better equipped to tackle the day.

If the taste of warm water doesn’t appeal to you, add a twist of citrus — like lemon or lime — to the beverage before you drink it.

Drinking warm water before bed is a great way to wind down after a busy day. Knowing about the health benefits will have you sleeping soundly.

General, Benefits

What does magnesium do?

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From restful sleep to strong bones and migraine relief, this mineral is vital for good health

Image: iStock

Why do we need it? 

Mainly stored in our bones, the mineral magnesium helps us turn our food into energy, and helps our bodies produce hormones that are important for bone health. It plays a role in more than 300 enzyme systems that regulate blood glucose control and blood pressure, among other things. It’s also key for nerve function, muscle activity and heart rhythm. Pretty important, then. 

Where can we get it? 

A good rule of thumb is that foods high in fibre also tend to contain magnesium. Green, leafy veg such as spinach and kale, vegetables such as broccoli and squash, nuts (especially almonds), seeds, cereals and legumes are all good sources. Dairy products, chocolate and coffee can provide a little magnesium, and tap water also contains the mineral, particularly if it’s hard water. If you think your levels might be low, you might want to consider a magnesium supplement, which can be taken in the form of a capsule, tablet or transdermal spray.

Any research behind it? 

There’s plenty, for all kinds of health benefits.

Eases sleep trouble

Magnesium is often touted as a remedy for sleepless nights, and there’s evidence behind this claim. One double-blind, placebo-controlled clinical trial – the gold standard in research – compared the effects of a magnesium supplement with a placebo among elderly people with insomnia. Participants received either a placebo or 500mg of magnesium for eight weeks and kept a record of the severity of their insomnia during this period. The magnesium group slept for longer, produced more of the sleep hormone melatonin, took less time to drop off, had less of the stress hormone cortisol in their bloodstream, and didn’t wake up so early. In other words, they slept better and for longer. 

Reduces type 2 diabetes

It’s common for diabetics, both type 1 and type 2, to be deficient in magnesium. Research has shown that increasing consumption of magnesium-rich foods such as wholegrains, beans, nuts and green, leafy vegetables may reduce risk of type 2 diabetes. Guidelines from the Association For Magnesium Research suggest that diabetes patients would benefit from taking a 240-480mg magnesium supplement daily. 

Helps heart health

Evidence from studies on populations have found that higher magnesium intake – whether that’s thanks to a good diet or taking a regular supplement – helps to protect against major cardiovascular problems including high blood pressure, stroke and heart disease. A 2018 review concluded that ‘the current evidence supports the importance of adequate dietary magnesium for lowering the risk of cardiovascular disease’. 

Prevents migraines

Another trial compared a placebo with a supplement containing magnesium, riboflavin and coenzyme Q10 as a treatment for migraine among 130 people. They took it for three months, then researchers analysed migraine frequency, level of pain and impact on daily life. Among the magnesium group, migraine days per month were reduced by nearly a third (from 6.2 days to 4.4), pain intensity reduced and the score for impact on life went down by 4.8 points (compared to two points in the placebo group). 

Who requires more of it? 

Research shows that, since 1940, our foods have contained less magnesium; there’s been a 38 per cent drop in cheddar cheese, 21 per cent in whole milk and 24 per cent in vegetables. Since 1968, the content in wheat has dropped almost 20 per cent, too – so we all need to work a bit harder to get enough. The magnesium content of bone decreases with age, so it’s important older people get enough through their diet, especially as the most recent National Diet And Nutrition Survey found that 65-74-year-olds were lacking. 

How much do I need? 

According to the NHS, women should get 270mg a day. Be careful of taking a high dose magnesium supplement (more than 400mg), as it can cause diarrhoea. However, regularly taking 400mg or less is unlikely to cause you any harm. Magnesium can also interfere with some medications for things such as blood pressure, muscle relaxants and certain antibiotics, so check with your doctor first.

General, Wellness

Oil Pulling Therapy For Maintaining Oral Hygiene

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Do you also have yellow teeth and you see the bright white teeth of the hero-heroine, thinking that I wish my teeth were so white too? If yes, then this article is for you.

Usually, people pay a lot of attention to cleaning their body, skin, hair. but only by brushing the teeth, they think their mouth is getting clean. Many of us brush only once in the morning. Some brush in the morning as well as at night before bedtime, some are a little more aware and also clean the tongue with a tongue cleaner. But now slowly, awareness is also being given about cleaning the mouth among the right people. Celebrities are also the reason for this.

Recently a Bollywood actress, Anushka Sharma shared a photo on Instagram with her dog, in which her expressions were quite different. Actually she was doing oil pulling. She explained its benefits and wrote that oil pulling is part of her routine. Since this phase is going on such that people are taking great care of their health, that’s why she shared this thing, so that people can adopt it and take advantage of it. On this post itself, people commented that now they too will definitely start it.

What Is Oil Pulling?

It is an Indian technique of cleaning the mouth. It is also called Kavalagraha in Ayurveda. With this help, smelly breath, the decay of teeth, weak gums and bleeding in the gums can be cured. This causes yellow teeth to become white and the life of teeth increases due to the elimination of bacteria. One type of oil pulling is Gandusha. The only difference is that in Gandusha the mouth has to be completely filled with oil and after a short time it has to spit out, but in oil pulling; only 1 or 2 tablespoons full of the oil swish around your mouth so that the oil can be pulled throughout the mouth. Sesame oil is best for pulling, but you can also use oils like coconut oil and sunflower oil if you wish.

When And How To Do Oil Pulling?

The best time for doing oil pulling is the morning time with an empty stomach.  Do it before eating and drinking anything and even before brushing your teeth, so that it can remove the bacteria that are generated in the mouth overnight. First, fill two spoons of oil in the mouth. Fill the oil as much as you can. Now swish it for 10-15 minutes all over the mouth. In the initial days, people are able to keep only for 2-3 minutes. You also gradually increase the time. Now spit it out. You will see that the oil became thin and milky in colour. Don’t accidentally swallow the oil after pulling, because it is full of the bacteria. With this technique, all types of bacteria and toxins present in your mouth are easily evicted with oil. Immediately after that brush your teeth and clean the mouth.

Advantages of Oil Pulling

  • Strong, beautiful and shiny teeth
  • This will lead to mouth exercises that will increase blood circulation of the face and make the skin shiny
  • This will make you look younger
  • You will understand the taste of food items better
  • Can relieve eye weakness
  • Better memory
  • Problems like migraine, the headache will also be reduced.
  • Completely gets rid of bad breath.
  • Hair and nails also become healthy

What Precautions to Take?

  • When you spit oil after oil pulling, never spit in the washbasin, as the oil will slowly choke your basin. You spit in things like polythene, disposable cups and put it in the dustbin.
  • Whatever oil you use, never swallow it.
  • Brush immediately after spitting oil
  • Whatever oil you use, be sure that it is natural. Don’t use any oil which we are applying on hair. It contains many chemicals.
  • To check, if you are allergic to oil, first apply the oil on your hands.
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