Wellness – Page 5 – FitOlympia

Indulge In These Fruits For Weight Loss!

Staff / March 8, 2024

Diet is a significant component of overall health, and if you’re looking to lose weight with diet alone, eating the right things can’t get any more important. As nature’s readymade snack, fruits are your best bet considering they are nutrient-dense while being low in calories. So without much ado, read on for the best fruits for weight loss!

#Apple Is One Of The Best Fruits For Weight Loss

An apple a day keeps the doctor away, and also keeps you from eating less, thereby aiding weight loss. That’s because apples are packed with water and dietary fibre that keeps you full for long. Further, apples are rich in antioxidants and phytonutrients that keep you healthy by fighting free radicals; they are associated with a reduced risk of cancer, hypertension, diabetes, and cardiovascular disease. They are also said to boost the immune system and whiten teeth!

Tip: Apples are versatile; eat them on their own or added to salads.

#Pineapple Is One Of The Tastiest Fruits For Weight Loss

Recent animal studies show that pineapple juice helps increase fat breakdown and decreases fat formation. It is a great choice of snack as it is high in nutrients and low on calories. It is sweet, and can thus satiate your sweet tooth, preventing you from indulging in calorie-dense treats. Pineapple is rich in bromelain, an anti-inflammatory enzyme that supports the digestion process. The manganese in this fruit effectively controls blood pressure and blood sugar levels, and regulates fat and carbohydrates in the blood, aiding weight loss.

Tip: Consume this sweet fruit in moderation to keep your diet goals on track.

#Kiwi Fruit Aids Weight Loss

Simply adding kiwi or other fruits for weight loss to your diet won’t help; eat this fruit in place of higher-calorie foods and processed foods. Kiwi pulp is not only loaded with fibre which gives a feeling of fullness, the fruit’s little black seeds too, make for a good dose of insoluble fibre which aids digestion.

Tip: Eat kiwis raw or juice them, add them to smoothies, salads, or morning cereal, or use in baked goods.

#Guava Is A Healthy Weight Loss Fruit

Guava can help you lose weight by regulating your metabolism. The fruit is rich in protein and good quality fibre, both of which take long to digest, keeping you feeling full for longer and preventing you from indulging in other unhealthy foods. Guava also has a crunchy bite to it and takes longer to eat, adding to the feelings of fullness. Additionally, raw guavas pack in less sugar than fruits for weight loss like apples, grapes, and oranges.

Tip: Guavas enhance digestion, aid bowel movement, and regulate metabolism.

#Supplement Your Weight Loss Diet With Fruits Like Watermelon

This refreshing fruit aids weight loss in numerous ways. It has a high water content which hydrates the body; this keeps the body from confusing thirst or dehydration for hunger. To add to this, the natural sugar content of watermelon can satiate your sweet tooth. Most importantly, this fruit contains citrulline, which is converted by the body to arginine, an amino acid that reduces the accumulation of excess fat.

Tip: Eating 100 grams of watermelon will give you only 30 calories and zero saturated fats!

#Fruits Like Oranges Can Help You Reach Your Weight Loss Goals

Add some zest to your diet with oranges! With only 47 calories per 100 grams, this nutrient-dense fruit is not only low-calorie but a negative calorie fruit, meaning it has fewer calories than the amount required by the body to digest it. Loaded with fibre, oranges keep you full between meals. They also help in easy bowel movement, which is necessary when trying to lose weight. As per studies, the water-soluble vitamin C in oranges helps in obesity prevention and weight management. The vitamin also promotes glycemic control and increases the fat burning process, making oranges one of the best fruits for weight loss.

Tip: Oranges can not only curb hunger but also improve overall health.

#Snack On Pear Fruit To Aid Weight Loss

Another fruit that’s rich in vitamin C, pears keep you full for longer as the fibre content gets digested slowly. This fruit is also about 84 per cent water, making it high in volume while staying low in calories. Pears also aid digestion and fight constipation, giving you a healthy gut and digestive system, both of which have been linked to weight loss.

Tip: This crunchy fruit is nutrient-dense and low-calorie, and can be a reliable weight loss companion!

#Fruits Like Pomegranate Helps You Lose Weight

Pomegranate can help you meet your health and fitness goals as this fruit is packed with nutrients like dietary fibre, vitamins and minerals, and antioxidants which play a critical role in weight loss. Polyphenols and conjugated linolenic acid in pomegranate can burn fat and boost metabolism. Pomegranate juice, along with other fruits for weight loss, can work by suppressing appetite. Also, eating the fruit can give feelings of fullness.

Tip: Make this fruit a part of your daily diet to improve metabolism and speed up digestion, thus bringing about weight loss.

#Berries Are The Best Fruits For Weight Loss

Naturally sweet, berries are rich in pectin, a soluble fibre. So loading up on berries not only satiates your sweet tooth but stomach as well! Berries are also packed with antioxidants, which apart from preventing damage to cells, are linked to weight control too.

Strawberries can reduce blood sugar and insulin levels after a meal; this prevents excess sugar from being turned into fat cells. Raspberries contain a natural substance called ketones, that prevent an increase in overall body fat and visceral fat. Recent studies show that blueberries influence genes that regulate fat-burning and storage, and help reduce abdominal fat and lower cholesterol. When included in a low-fat diet, blueberries can help lower triglycerides and control blood sugar levels.

Berries Are The Best Fruits For Weight Loss

Tip: Support healthy weight loss efforts with berries of different kinds as fruits for weight loss.

#Fruits Like Papaya Helps Shed The Kilos

Papaya improves digestion and offers several therapeutic benefits owing to the presence of the enzyme papain. This fruit is chockfull of antioxidants, is rich in fibre, and low on calories. Some studies show that inflammation may hamper weight loss; since papaya fights inflammation, it’s a great fruit to include in your diet. It also brings about weight loss by aiding digestion, cleansing the colon, and fighting constipation.

Tip: If you’re looking for quick results by eating fruits for weight loss, have papaya for breakfast and as an afternoon snack every day.

FAQs: Fruits For Weight Loss

Q. What to keep in mind while buying fruits?
A. When buying fruit, avoid picking bruised or damaged produce as bacteria can easily grow in them, making the fruits less nutritious. Buy and eat fruits of varying vibrant colours so you get different phytochemicals and other nutrients from them. Consider buying in-season fruits as they’ll be better quality and less expensive. Canned fruits for weight loss are okay as long as they aren’t high in sodium and have added sugars–read labels before buying.

Q. What fruits should I avoid for weight loss?

A. Avoid high-calorie fruits and those rich in natural sugars. Examples are avocado, grapes, mango, banana, and dried fruits like raisins and prunes. If indulging in these fruits for weight loss, calculate your calorie intake and balance it out with other foods and meals.

Q. What is the right way to eat fruits?

A. To gain maximum benefits, eat fruits first thing in the morning, after having a glass of water. Avoid eating fruits right after a meal as they might not get digested properly and you might miss out on the nutrients. When snacking, keep a gap of 30 minutes between meals and fruits.

Yoga, Health, Wellness

All You Need To Know About Vajrasana Benefits

Staff / March 8, 2024

Yoga is one of the cornerstones of health and wellness, and for good reason. Simple postures or asanas can assist with not just weight loss, but also a gamut of other internal benefits. One of these is the vajrasana, also known as the thunderbolt pose. This is one of the easiest asanas to practice; even beginners can do the vajrasana, in the comfort of their home, and reap the rewards of good health. Let’s take a look at everything you need to know about Vajrasana benefits.

1. The meaning and origins of Vajrasana
2. How to get into and out of Vajrasana
3. Vajrasana can aid stomach disorders
4. Vajrasana keeps the mind calm and meditative
5. Regular practice of Vajrasana strengthens the lower back
6. Vajrasana increases blood circulation
7. Lose fat in your belly area with regular practice of Vajrasana
8. FAQS on Vajrasana

The meaning and origins of Vajrasana

The term vajrasana comes from two Sanskrit words – vajra and asana. Vajra literally translates into a thunderbolt, referring to the mythical weapon that Indra, Lord of the Heavens, uses in Hindu mythology. This is also symbolic of strength and indestructibility. The second word asana means posture and is a common suffix in most yogic terms when referring to yogic postures.

Pro tip: Vajrasana is a derivative of the vajra (thunderbolt) and asana (posture), which highlights strength.

How to get into and out of Vajrasana

Just as with every other asana, getting in and out of vajrasana is important, and it is also important to maintain the posture properly while you’re in it. If you’re not comfortable doing it on the floor, use a yoga mat or any regular mat will also do. Kneel down, and then make sure your knees and ankles are both together. Your feet should also be touching one another, with both the big toes together. Then gently, sit down on your legs, with your glutes resting on your heels. If you’re not comfortable, adjust yourself a little, without losing the essence of the position. Keep your hands on your thighs – palms downwards – and take a few deep breaths, inhaling deeply for four counts, and exhaling slowly to eight. Your head stays straight, and you’re gazing at a point at eye level.

If you’re a beginner, stay in vajrasana for not more than 2-3 minutes, and work your way towards longer time slabs with every progressive session. To come out of vajrasana, slowly raise your glutes and thighs of your lower legs, until you’re back into a kneeling position.

Pro tip: It is important to methodically get into and out of vajrasana, while improving the posture properly.

Vajrasana can aid stomach disorders

Usually, it is recommended that yoga be practiced first thing in the morning or at least four hours after your last meal. This is to prevent bloating and tummy aches because yogic asanas work on the body’s internal organs. However, there is an exception in the case of vajrasana, which is the only asana that can be practiced post a meal. Vajrasana has excellent benefits for digestion and keeps the stomach health in check. When you sit in vajrasana, it is the optimal position for blood circulation to flow to the digestive organs, and this gets them functioning effectively. It also lends itself to better food absorption and nutrient absorption, so you’re getting the best of whatever you eat. Prevents It The Formation Of Gas And Acidity, indigestion, and cures constipation.

Pro tip: Practice vajrasana every day, to ensure a wealth of digestive benefits.

Vajrasana keeps the mind calm and meditative

In 2011, the International Journal of Biological & Medical Research published an article, where the benefits of vajrasana were listed out, and these included the prevention and treatment of psychological disorders, stress and hypertension. Sitting in vajrasana for extended periods of time can have emotional and spiritual benefits as well, and can help keep the mind stable. It helps the body and the mind get into a meditative state, and if accompanied with the right kind of deep, conscious yogic breathing, can keep anxiety, depression and other emotional issues at bay.

Pro tip: Practicing vajrasana on a regular basis has both mental and emotional benefits.

Regular practice of Vajrasana strengthens the lower back

Sitting correctly in vajrasana requires your lower back to be upright, which means you’re using your own body and its needs to strengthen the back muscles. Over time, when you sit in vajrasana, you make sure that you use the back muscles the way they’re supposed to be used, without applying undue pressure on them with any other intensive exercises.

Pro tip: Your back muscles are sure to benefit from practicing vajrasana.

Vajrasana increases blood circulation

Through the day, as we move around or sit on chairs in a sedentary manner, there is a tendency for blood circulation to not reach the digestive organs as much as it should. Sitting in vajrasana allows for that. Your intestines, liver, kidneys, pancreas and the stomach region all benefit extensively from this asana, with red blood cells reaching these areas to provide much-needed nutrition.

Pro tip: Sit in vajrasana to get your blood circulation going.

Lose fat in your belly area with regular practice of Vajrasana

One of the major issues that you could face as you grow older or as your lifestyle remains sedentary, is the slowing down of the body’s metabolic rate. This impacts weight loss, and also the way the body absorbs food. Not only does vajrasana up the body’s metabolism, but it also helps lose weight in the belly area, because the posture requires a strong core to remain upright, and this in turn firms up the muscles in that region.

Pro tip: For a trimmer stomach, try sitting in vajrasana every day.

FAQS on Vajrasana

Q. Should I do Vajrasana if I have knee problems?

Do limited Vajrasana if you have knee problems

A. Ideally not. If you’ve got a knee problem, vajrasana can be practiced in a limited manner, or avoided altogether, depending on the severity of the condition. Sitting in this posture for extended periods of time can put excessive pressure on the knee area, which is not good for already-damaged knees. However, it is best to consult your orthopaedic doctor, and a yoga instructor on the same, before making the decision of whether it is safe to sit in vajrasana, and if so, for how long.

Q. Do other cultures have similar postures?

Seiza in Japanese culture is the same thing as the Vajrasana

A. Yes, the Japanese have a sitting culture called ‘seiza’, which is the same thing as the vajrasana. For formal occasions and gatherings, it is not uncommon to find people sitting in this posture, which is considered polite and respectful, in addition to its wellness benefits. Also, in Muslim culture, within India and across the world, the vajrasana is employed as a posture for prayer, because it is peaceful and meditative while healing the body simultaneously. The posture is called ‘Julus’ and is slightly different, in that it involves the head to be bent, and the spine to be slightly curved inwards.

Q. Is there a more intense version of the vajrasana?

A. Yes, there is a more intense version of the basic vajrasana called supta vajrasana or the reclined thunderbolt posture. According to this, you’ll need to first sit in vajrasana, and then slowly, without jerking, recline backwards, and place one forearm and elbow on the ground, and then the other. Let the back remain arched, and your head touch the floor. If you can’t get your head to touch the floor entirely, gently place only the crown of your head on the floor. Remember to practice this variant first only under the guidance of a certified yoga instructor, before you’re given the go-ahead to do it on your own. Other than an enhancement of the benefits that come with the vajrasana, this also aids respiration, increases blood circulation to the brain, and activates the adrenal glands.

Wellness

Does Science Support Drinking Tea While Smoking Cigarettes?

Staff / March 5, 2024

Tea and cigarette is a combination that oddly works. That is why often, you will witness smokers enjoying a cup of tea when smoking. The presence of nicotine in both tea and cigarette is not the only thing that the two have in common. Both act as calming and relaxing stimulants, which is why people enjoy smoking when sipping tea.

Here are a few reasons why consuming tea goes with cigarettes.

Nicotine and Blood Sugar Levels

Cigarettes contain nicotine.
Smoking can cause carcinogenic diseases like oral cancer.
When one smokes, nicotine enters the body and gets diffused into the bloodstream.
The nicotine causes a fluctuation in the blood sugar level as it affects the capacity of the body cells to use the glucose from the blood.
This can cause sudden dizziness and orientation distortion.
Nicotine can reduce the anti-oxidant defense of the human body and cause oxidative stress.
Tea is one of the best anti-oxidants that is cost-effective and available in plenty in the market.
To rejuvenate the brain and restore activity, people resort to drinking tea that will reduce oxidative stress and also restore the brain’s activeness.
It has been experimentally proven that green tea has a greater effect over black tea on smokers.
It has also been proved by medical research that green tea and black tea prevent carcinogen-induced cell transformation in smokers.

Benefits of Drinking Tea with Cigarette

Nicotine reduces saliva flow and causes dry mouth symptoms. Green tea or black tea are liquids that can reduce the dryness of the mouth.
Hot tea soothes the irritation in the throat caused by cigarette smoke.

Tea is cost effective and acts as a soothing agent to stress.
A study conducted on smoking pregnant women confirmed that drinking tea reduced the risks of preterm delivery.

Does Tea Reduce the Risks of Lung Cancer?

American Association for Cancer Research has published a research paper that green tea could reduce the risk of lung cancer. Since, green tea has polyphenols and anti-oxidants, they inhibit the growth of tumors (tumorigenesis). Smoking induced carcinogenesis can be reduced by drinking green tea on a daily basis. Tea also improves fat metabolism and can increase endurance in the body.

Smoking Tea

Green tea cigarettes have become a trending topic across the world.
Green tea’s health benefits have been used to design cigarettes that help to overcome tobacco cigarette addiction.
According to ongoing research, smoking green tea cigarettes has lowered anxiety in people as it interferes with neurotransmitter receptors. It contains an amino acid named L-Theanine that helps to reduce anxiety.
L-Theanine also helps to enhance cognition and increase focus, memory power and concentration.
Green tea increases body metabolism and burns fat, causing weight loss and increased briskness in oneself.
Green tea cigarettes do not contain nicotine and hence, are a healthier substitute.

Though green tea cigarettes are considered safe, it is a better option to drink green tea extract rather than smoking.

Wellness

Nosebleed: Why Does it Happen and How to Treat It?

Staff / March 4, 2024

Nosebleed or epistaxis is a common problem faced by most people at least once in their lifetime. Nose is the organ associated with breathing and faces extremes of the outer environment. Both children and elderly people are at increased risk of this condition. An increase or decrease in temperature, pressure or humidity can cause a sudden nosebleed. The exact reasons tend to vary. Often, it is not serious and gets well within minutes. However, frequent nosebleeds can be a sign of underlying disorder in which case, it should be diagnosed properly.

Nosebleed Why Does it Happen _ How to Treat It

What Makes Your Nose Prone to Bleeding?

It is the organ that faces the external temperature variations most. In order to regulate the temperature of the air entering the body, the membranes get damaged.
The nasal membranes are thin making them susceptible to injury.

Types of Nose Bleeding

There are 2 types of epistaxis:

Anterior nose bleeding: It happens in the septum, the thin wall between the nostrils. It is generally harmless. It is most commonly seen in children.
Posterior nose bleeding: It happens in the area where the arteries enter the nose. As a result, the bleeding is heavier. It indicates some serious underlying issues. Mostly older people face posterior nose bleeding.

Causes of Nose-Bleed

Epistaxis van is caused because of the following reasons:

Environmental factors: A change in humidity, temperature or pressure stresses out the thin nasal membrane. It leads to bleeding.
Physical factors: Any fall or accident that damages the face is most likely to cause nose damage too. If a person is already suffering from cold and forcefully blows out the nose, it may lead to bleeding. Kids often pick their nose causing new damages as well as the scabs from older ones to come off.
Medical factors: High BP patients are prone to nose bleeds. Also, patients on blood thinners or medicines for slowing down clotting frequently face epistaxis.

Prevention

Though not a serious issue, a nosebleed can cause discomfort and sometimes panic too. Here are the ways in which you can prevent it:

Avoid over-blowing your nose especially if you previously had bleeding.
Keep your room/house humidity level in control.
Apply moisturizer or petroleum jelly inside the nose.
Do not pick the scabs inside your nose.

Treatment

If your nose is bleeding, you can treat it in the following ways:

Lie down and apply pressure on the bleeding area to stop bleeding.
Put ice packs around the nose.
Apply moisturizing ointment to stop further irritation.
Put gauze inside the nose to the bleeding source if you have posterior nose bleeding.
Go for septal surgery if the curved septum is cause for recurrent bleeding.
You can also go for ligation of the arteries that lead to blood loss.

About 60% of the global population faces epistaxis at least once in a lifetime. From 60%, only 10% of cases indicate a serious issue. Even though nose bleeding is not considered a serious health condition, it is important to consult your doctor if the bleeding does not stop.

General, Wellness

Oil Pulling Therapy For Maintaining Oral Hygiene

Staff / February 25, 2024

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.

Fitness, Wellness

Boost Your Testosterone Naturally

Staff / February 13, 2024

Now that the title has attracted the attention, let’s face the harsh truth of the century! it’s been always said that the testosterone levels peak at the age of 20 and start declining after age 30, but recent studies have clearly shown they start decreasing even early. Shocked? Don’t be. The lifestyle, eating habits, inadequate sleep and stresses are a few major reasons that lead to this early decline in testosterone.

Testosterone And Its Targeted Organs

Testosterone is the male sex hormone that is considered the ‘epitome of manhood’ and although women do produce a small amount of this hormone, but it is predominantly produced in males and is responsible for many important functions with development of secondary sexual characteristics like beard, moustache etc.

Apart of that it plays a very important role in men’s health. Like:

It helps to maintain muscle mass,
Helps to maintain bone density,
Responsible for sperm production, and hair growth.

❝ Although it’s been always said that the testosterone levels peak at the age of 20 years and star declining post 30 years, recent studies have suggested otherwise- they start decline early on. The lifestyle, eating habits, inadequate sleep and stresses are a few major reasons that lead to this early decline in testosterone. ❞

Testosterone normal range in males is 270-1070ng/dl with an average of 679 ng/dl, however when these levels go down one experiences certain signs such as decline in:

Energy levels
Stamina
Confidence and memory
Mental alertness

The question now is- How to increase the body testosterone levels? And answer is Testosterone boosters – these are the compounds which stimulate and increases the production of hormone testosterone in the body. These testosterone boosters can be natural or synthetic too. Although the supplement market has various synthetic testosterone boosters and many people are concerned about taking these products considering the safety and efficacy. Therefor its always better to choose the natural one.

❝ There are many natural testosterone boosters that are not just effective but also eliminates the any side effects of the synthetic ones!❞

Go Natural

Some well-known testosterone boosters are:

Ashwagandha (Withania Somnifera)

It is an ancient Ayurvedic herb that has been used for centuries. It belongs to a class of ‘adaptogens’ and has a positive effect on balancing of hormones, reducing stress and maintenance of homeostasis in the body. It has known to have benefits such as:

Increase in concentration and memory
Increase in libido
Lower stress levels
Strengthens immune system
Improves mood
Has a calming effect on the brain that also helps improve sleep quality.

Usage: 250 mg twice a day

Selenium

Selenium being a trace mineral is not given much though since very little is required on a daily basis but when we throw light on this, it shows the tremendous positive effect on production of testosterone. Brazil nuts has the highest amount of selenium. A number of studies has proven the selenium effectiveness in the treatment of low sperm count and testosterone level and as less as 4-5 Brazil nuts are sufficient to meet that requirement. Brazil nuts also has boron i.e approx. 7mg boron/100 gm of brazil that has also known to increase free testosterone and reduce free estrogen levels.

Usage : Adult- 40 microgram/day

Mucana pruriens (Cowhage)

This is a popular medicinal herb used in Ayurveda and has been extensively used as a treatment in Parkinson’s because of the high concentrations of L-dopa (precursor of dopamine). Dopamine has always been linked with improving testosterone levels in men

It works by:

Elevating mood and libido
Reducing stress
Improves male ferility

Usage : Mucana pruriens seed extract- 500-1000 mg/day

Zinc

Men with thyroid problem (hypogonadism) commonly have zinc deficiencies. Studies have shown that zinc plays an important part in regulating serum testosterone levels in healthy men.

Eating foods that are rich in this essential nutrient may help to boost testosterone level. Food rich in zinc includes oysters, red meat, poultry, beans, nuts, lobster, crabs, whole grains etc.

Usage : Adult men-12 mg/day.

Other natural Testosterone boosters include shilajeet, ginger, garlic, Korean ginseng, dried aprciots and Forskolin.

We Say

If you are a male and experiencing signs that signals to low testosterone or want to boost up the muscle synthesis process assess your lifestyle first.

Make sure to assess:

Total daily Protein Intake – Eating adequate protein help maintain testosterone levels and help in fat loss, which is also associated with your testosterone level.
Get enough sleep
Do not reduce the essential fat and especially cholesterol from your diet since it is required for testosterone production.
Meditation will help you dealing with stress
Kick out the plain sugar out from your diet.
Make sure you meet your daily requirement of macros as well as micros specially Vitamin D, zinc, selenium, and vitamin B6.
At last, Natural testosterone boosters are definitely effective and worth a try!

Nutrition, Wellness

To Boost Your Health Stop Doing These Five Things On An Empty Stomach

Staff / February 2, 2024

Our bodies are our temple and there are some things that are harmful to it if done on an empty stomach. For a healthy lifestyle, you should avoid doin…

Through the years, we have been taught to have all the good stuff on an empty stomach, be it almonds or an apple. These food items are believed to have a positive effect on our body. However, there are a lot of other things too that can backfire if taken on an empty stomach! Here is what you shouldn’t be doing on an empty stomach:

Sip Tea Or Coffee

dont do these things on an empty stomach

Drinking tea or coffee is highly not recommended on an empty stomach. This can create a lot of problems in your digestive system and make you uncomfortable. An increase in the acidic level of the body can even make you vomit. If you really wish to have it on an empty stomach, make sure you eat something with it. May be a biscuit or even a few fox nuts will do.

Go For A Heavy Workout At The Gym

Your body just can’t function without energy and if you switch to heavy workouts on an empty stomach, you will fail to work out well. This is because your body will not have enough energy to work out. Working out heavy on an empty stomach will also not make you build up muscle mass.

Drink Alcohol

Never ever drink alcohol on an empty stomach or else you will have a really bad hangover. Make sure you snack on something before really heading to the bar. Otherwise, your body will absorb what you drink two times fast and it will take too long for your body to break it down.

Go To Sleep

You will not be able to have a sound sleep if you sleep on an empty stomach. Your body needs a good glucose level to have a good sleep. It is best to consume something before sleeping. Dairy products are a good option to consume before going to sleep.

Munch Something Spicy

Eating something spicy on an empty stomach can make you face a lot of stomach problems. It can create problems in your stomach lining. There should be something in your stomach so that the spicy food blends in well and doesn’t cause any irritation.

Consume Chewing Gum

Chewing gums usually produce a digestive acid when they reach the stomach. However, when your stomach is empty, this acid creates gastric issues and causes harm to your stomach lining. If you really wish to chew one, pick the one that comes with a natural sweetener.

Health, Wellness

How to Control Your Anger Before it Controls You?

Staff / January 4, 2024

Summary

Anger affects our mood on a day-to-day basis. It is often associated with one’s personality. The by-product of anger is typically guilt and sadness. In this blog, we explore the possible reasons as to why do we get angry? What causes it and how to cope with it. You can find helpful tips and techniques to cope with anger.

Introduction

According to the American Psychological Association, Anger is defined as “an emotion characterized by tension and hostility arising from frustration, real or imagined injury by another, or perceived injustice.” Anger is an emotion that we are familiar with right from our infancy. It is also associated with a lot of attention seeking behavior. It is often mirrored with feelings of suppression and inadequacy.

In India, a staggering statistic of eighty percent of youth is “Angry”. This was a study conducted by Bangalore Mirror. The primary reason for a spike in aggression was due to lack of love and care from peers and family members. So this boils down to asking ourselves several questions such as, why do we get angry? What causes it and how do we cope and manage it?

Why do we get angry?

Anger usually is the fire that sparks the brain when it is short-circuited. Since this is a primitive emotion that we have met with, it also acts as our instinct to flight off any danger or threat. We are subconsciously in “Karate Mode” in order to be well-prepared and equipped to handle any situation. The science behind anger is that our brain has a direct impact when we are angry. As we become angry, our body muscles tense up and a neurotransmitter called catecholamines causes a sudden burst of energy that extends to several minutes. It also accelerates the heart rate, raises the blood pressure, and your body gets heated instantly.

How does anger affect our thinking ability?

Anger has a tremendous influence in how we estimate risks of life. Studies have shown that it can make us more impulsive and make us underestimate the chances of negative outcomes. Anger is congruent in either making us reckless or brave. Anger also influences our thinking in our peer circle. The moment we get angry at someone we tend to think negatively about them and it also results in an uncontrollable spiral that eventually turns into rage.

Can anger do us any good?

A social Psychologist, Larissa Tidens worked exclusively on the positive facets of anger and has stated in her books that anger is definitely conditioned into a “Thriving factor” for anybody who wishes to clap back at criticism. It can also be used as a positive enabler to mitigate sadness and channelise that into anger so that mental illness like depression and anxiety can be combated with.

Who is more angry? Men or Women?

This has definitely been a very curious topic of research among psychologists. However, the results are inconclusive because Men appear to be more aggressive and resort to showing it outward. Whereas women experience anger frequently and the intensity of anger is similar to what men experience. The only difference between the two was that women were able to control anger much more effectively. This is not just a biological difference but has to do a lot with social conditioning too.

Anger and Mental Health

Chronic Mental Health such as Frontotemporal dementia and Alzheimer’s have known to manifest anger and aggressiveness, thereby making them extremely impulsive. It is also important for us to understand that how we process anger contributes to our well-being. Addressing the warning signs such as persistent irritation, lashing out at loved ones, the constant rage among peers, or while driving. The sooner these symptoms are realized, the faster they can be treated. A skilled psychologist can help in planning CBT (cognitive behavioral therapy) interventions to treat the same.

How to Cope with Anger?

#1 Acknowledge, acknowledge and acknowledge

Half of the problem gets resolved when we accept it. Bringing awareness to working on a problem helps our mind to find solutions to work on. So the first step is to manage our anger to realize it.

#2 Use a Hostility log

Keeping track of:

1. What made you angry?

2. How did we respond to this?

3. Was the action justified?

This will allow us to keep track of our triggers, and it is thereby very easy to plan and strategy/goals to get started.

#3 Assessment

After you have acknowledged the issue, it is wise to assess the intensity of anger, and if this intensity impairs your day to day functioning, this can be done by undertaking standardised assessments.

#4 Interrupt your anger cycle

If you need to break the anger instantly, then you can first pause for a moment and then take deep breaths, channelise your inner dialogue and affirm yourself that you can handle this situation lastly, place yourselves out of the situation and come back to it after you have calmed down.

#5 Talk to a friend

If there is anybody who has a calming effect on you, then reach out to them as this would be far more effective than breaking things in your vicinity. Venting out to a friend will give that instant validation you need and also allow you to calm down.

#6 Get moving

When there is a rush of anger, it is better to put that surge into good physical activity. Regular exercise can help you destress and decompress. Whether it is a brisk walk or working out, do it regularly and you will notice how irrational anger and rage is translated to meaningful assertiveness.

#7 Focus on relaxation

Some popularly known exercises to reduce anger are Progressive Muscle relaxation technique and breathing exercises. It is imperative to create mental health hygiene, talk to trained professionals on how to use the technique.

There are no shortcuts in dealing with anger, what is important is to take the first step to bettering it. Managing anger may be the end goal, but being aware of the problem is the most important first step to take. There is no shying away from wanting to talk to a professional because only he/she can truly address the underlying cause of anger. A CBT trained professional can help plan an integrated intervention to keep your anger at bay.

Frequently Asked Questions (FAQs)

Q. Can anger cause strain in relationships?

A. Chronic anger often results in name calling and lashing out at a loved one. Addressing this quickly will help in mitigating the damage caused. Once you start working on yourself, you will see an incremental increase in quality of your relationships.Q. How can I stay committed to changing this, as it is so common in our daily lives?

A. Addressing the macro vision of why you want to do this in the first place will help you stay motivated and committed.Q. How do I control my anger instantly?

A. Nothing can change overnight, but a consistent effort will help improve this and make you feel good about yourself.

Diet, Nutrition, Wellness

Juicing For Weight Loss with Honey, Lemon, Ginger and Grapefruit

Staff / December 25, 2023

Please note – this is not based on solid science. But if it works for you and you like it, share with friends, tell us – maybe the information can be used to determine how effective such concoctions really are!

The Juice Diet for Weight Loss

This refreshing juice is an excellent fat burner and also helps to regulate blood sugar levels, so helps to control hunger. It’s an all round weight loss juice drink. When trying to lose weight it is good to start the day on a healthy note, and one of the best ways is with a fruit juice that provides the essential vitamins for good health, a cleansing treatment and one that helps to raise metabolism to aid fat burning throughout the day. This juice does all of this with ease, it may be one of the best juicing recipes for weight loss.

The ingredients contain digestive enzymes that help you to lose weight. It is best drunk first thing in the morning on an empty stomach – your main breakfast can be eaten soon after. This juice is also excellent to boost the immune system and help to ward off, or fight off, colds and flu. Honey and ginger are two of the best natural ingredients at helping to fight of common viruses. Ideally you should use fresh ingredients when making this juice drink, but if you can only obtain grapefruit juice then this will still work well. Having a bottle of runny honey makes the job of preparing the juice much easier also.

Honey:

Honey is full of healthy enzymes and B vitamins, it has antimicrobial properties, promotes the re-hydration of the body, cleanses the blood and contains antioxidants.

Grapefruit:

Grapefruit contains a fat burning enzyme and also lowers insulin levels and controls blood sugar levels. The pectin is also a great form of soluble fiber, so good for bowel problems and also to ensure that you are regular. Drinking grapefruit juice, or eating fresh grapefruit, is a good way to give the metabolism a kick start in the morning.

Lemon:

Lemon helps to cleanse and detox. Also promotes a healthy liver and improves digestion, meaning less food is converted to fat. Lemon is now most famously used in the “Lemonade Diet” which is a cleansing detox made popular by Beyoncé Knowles.

Ginger:

Ginger helps to improve digestion by increasing secretions of digestive juices in the stomach. It also aids blood circulation and metabolism, increases the immune system and strengthens the internal organs of the digestive tract.

Let’s look at how to juice for weight loss with our favorite fat burning juice recipe:

How to Make the Detox Juice

To follow this simple juice diet for weight loss, take 2 ripe grapefruits, 3 lemons a large pieces of ginger and a tablespoon of honey. Chop the ingredients and then add to a blender and juice. Add the honey and stir. Drink and cleanse!

If you want to burn fat, then drinking this fat loss juice before every meal will really help. This drink can be made several times a day and can be drunk as part of a well balanced diet. The grapefruit will boost your metabolism and help you to lose weight and stay slim – grapefruits make one of the juices that help you lose weight.

It is important to remember that this will only give you a good start to the day. It is vital that you eat a healthy and balanced diet throughout the day and that you also take exercise everyday. To obtain good long term health you need to balance diet and exercise and make it a permanent part of your life. Short term fad diets do not work long-term!

Health, Wellness

Here is Why You Should Be Washing Your Feet Regularly Before Going To Bed

Staff / December 15, 2023

After getting tired from work and other household chores, a night of good and uninterrupted sleep is the only thing that our body requires. Here’s how…

Everyone gets tired of the endless activities we perform in a day. Be it related to office work or household chores, the body gets drained due to the constant pressure. Every part gets effected, starting from the brain to the bones, the whole body functions to perform the day-to-day task.

After all this, what is that what thing that helps restore the body’s energy for the next day? Of course, a good night’s sleep, besides a healthy and wholesome diet. While lighting, comfortable mattress, cleanliness, and several other factors play a role in letting you sleep well, but washing feet prior to going on the bed has its own significance. Keeping reading to know what are the benefits of washing feet before hitting the bed!

Eases Joint And Muscle Pain

Our feet take up the whole body weight. You often tend to feel stiff around the feet at the end of the day. It does not just happen because of wearing the tight shoes, wrong shoes or other activities, the reason behind can also be constant neglect. As much as you care for your hair, skin and other parts of the body, feet too need some love. After all you just can’t divorce an essential body part. As you start washing your feet at night, you will ease because the joints and the muscles start feeling relaxed.

Maintains Body Temperature

As per the media report, Ayurveda puts great emphasis on washing feet in order to maintain the temperature of the body. The feet are associated with the elements of fire. Wearing footwear tends to contain that heat in a closed area all day long. Don’t you feel that instant relief as you take off your shoes? It is because the heat releases instantly. Washing feet before bed will allow them to stay cool and it will help you sleep better.

Allow Proper Energy Flow

The feet only get proper energy and airflow while it is placed freely on the bed, unlike the whole day, wherein your feet are on the ground, almost deprived of proper airflow. While the feet take heat from the earth’s surface all day long, give your feet and brain much needed relief at the end of the day by washing it properly. You will feel relaxed while sleeping and energetic as you wake up with this.

Helps Remove Bad Smell

Wearing socks (amazing winter socks collection) and shoes most of the time makes feet smelly and sweaty. The best time to get rid of that odour is night. Instead of spraying scents and lotion, try washing them every night properly. With improved airflow, your feet are likely to remain fresh even inside the shoes for a longer duration.

How To Wash Feet Well

Use warm water to wash the feet daily.
You don’t just have to pour water on your feet. Wash all areas, especially the underside of your toes and between them.

Pat your feet dry. Need not rub the skin on your feet (remedies to make feet soft).
Don’t leave the area between your toes, and you are done.