Home Blog Page 6

10 THINGS YOU NEED TO KNOW ABOUT YOUR SUNBURN

10 Sunburn causes and treatments
Sunburns a right of passage in the summer months.

What is a Sunburn ?

Growing up, I and most people on earth got sunburns almost weekly. Playing sports outside with no blocker on was what we kids did back when I was young. I decided to do some research on Sunburns and see how much damage I did to myself, these are my findings and what you need to know about sunburns.

It’s also important to know that some of the chemicals used in sun screen protection enters into the bloodstreams of the people that the product comes in contact with. A new study shows that 4 different chemicals in sun screen protection products enters a person blood stream for close to two days before passing through a persons body. For more information concerning sun screen and your blood -hit the link…https://cnn.it/2GYscik

Sunburns can be referred to as a form of radiation burn which affects living tissues, like skin, which results from excessive exposure to ultraviolet radiation, mostly from the sun. Sunburn is also an inflammatory response within the skin stimulated by direct DNA damage by ultraviolet radiation. Whenever the skin cells’ DNA is excessively damaged by UV radiation, type 1 cells-death is stimulated, and the skin is then replaced.

A surplus of ultraviolet radiation can tend to be life-threatening in more extreme cases. Excessive ultraviolet radiation is the main cause of predominantly non-malignant skin tumors. Sun protective measures consisting of sun protective clothing and sunscreen are generally accepted to tackle and prevent sunburn and some kinds of skin cancer. 

Causes of Sunburns

Skin layers and melanin

Sunburns are widely caused by exposure to UV light. Ultraviolet radiation is typically a wavelength of sunlight in a range which is too short for the eyes to see. UVA (Ultraviolet A) is the kind of solar radiation which is mostly associated with skin becoming old. UVB (Ultraviolet B) is associated with sunburn. Excessive exposure to both kinds of radiation can be associated with cancer development. Tanning and sunlamps beds also produce ultraviolet light that can cause sunburns.

Melanin is typically the dark color in the outer layer of the human skin (also known as epidermis) which gives the skin its standard color. Whenever you get exposed to ultraviolet light, your body keeps itself protected by stimulating melanin production. The additional melanin produces the darker pigment of a tan. 

A suntan is how the body blocks the ultraviolet rays to prevent sunburn and any other skin damage. However, the total amount of melanin the body generates is genetically determined. Most individuals do not produce sufficient melanin for protecting the skin properly. Eventually, ultraviolet light causes the skin to burn, thus generating pain, swelling, and redness.

You could get sunburn on cloudy or hazy days. Virtually 85% of ultraviolet rays always pass through the clouds. Sand, water, snow, and other surfaces can also replicate ultraviolet rays, thus burning the skin as severely as direct exposure to sunlight.

Symptoms of Sunburns

The symptoms or signs of sunburn vary from one person to another. You might not see or notice skin redness for several hours after the sunburn has started. Peak redness often takes 12-24 hours. Less severe sunburns usually cause nothing more than minor tenderness and redness to the affected skin areas. In more severe cases, blistering may occur. Serious sunburns could be painful to the point of debilitation and might need a hospital and clinic care.

In much more severe circumstances, symptoms may include:

  • Fever
  • Chills
  • Vomiting and nausea
  • Weakness

In extreme cases, shock symptoms can occur:

  • Low blood pressure
  • Fainting
  • Severe weakness

Sunburn could happen in less than 13 minutes; however, the harm is usually not visible immediately.  

Sun burn Radiation isa big cause of cancer
Beware of the sun at peak radiation times of the day

After exposure, the skin might become red in as little as 25 minutes; however, most usually takes 2-4 hours. Pain is typically most severe 6-47 hours after exposure. The burn keeps on developing for 24-72 hours, most times followed by skin peeling in 3-6 days.

Most itching and peeling might continue for many weeks.

Treatments for Sunburns

It is essential to begin treatment for sunburns as early as possible. Sunburn could lead to permanent skin damages and also increase vulnerability to skin cancer. The following are certain simple methods to reduce the discomfort associated with sunburn; but, it is essential to bear in mind that the most suitable way to minimize the suffering is to prevent being sunburned in the first instance. 

  • Ibuprofen – Certain over-the-counter pain reliefs like ibuprofen or any other non-steroidal anti-inflammatory medications can assist in relieving the pain and decrease swelling. It is advisable to take these early. Most pain relief could be applied and used as a topical ointment. 
  • Hydrocortisone cream – may also assist in reducing itching and inflammation. 
  • Rehydrate – drink enough water to assist in rehydrating the skin.
  • Do not break small or tiny blisters – always allow them to run their full course. In case one gets broken, clean it up with water and mild soap.
  • Peeling skin – don’t pick and keep applying moisturizer.  
  • Cool your skin – apply a damp towel or cloth, or take a nice, cold bath.
  • Don’t use butter – this is an untrue solution which could prevent healing and end up damaging the skin.
  • Apply moisturizer – for example, Aloe vera gel.
  • Stay out of the sun – In order not to make the sunburn worse, it is important you avoid exposing yourself to ultraviolet. 

In case the sunburn is too extreme, oral steroid therapy might be prescribed for some days. But, steroid creams applied on the skin show slight to no benefits.

It is essential to begin treatment for sunburns as early as possible.
The Beach- a place where a lot of sun damage is done.

In case blistering occurs, steroids might be withheld to avoid a more advanced risk of infection. In case the patient has heat stress or is dehydrated, intravenous (IV) fluids can be given

Home Remedies for Treating Sunburns

Below are some natural ways for treating sunburns from the comfort of your home

Aloe Vera

This is possibly one of the most renowned ways for calming sunburn. Aloe vera gel can do much more than just provide your skin with a cooling relief. With reference to board-certified dermatologists, aloe vera’s anti-inflammatory properties help in providing sunburned skin with a calming sensation once applied. 

White Vinegar

What is worse than having sunburns? An infected sunburn. To assist in relieving some of the inflammation and pain from the burn, and also to stop it from getting infected, it is recommended you apply white vinegar to the affected skin areas. Since white vinegar is made up of acetic acid, it could assist in relieving the inflammation and pain, and can also play the role of an antiseptic.

Baking Soda

Another essential thing to bear in mind when tackling sunburns at home is the natural pH level of your skin. To assist in balancing the pH of a burned skin, it is recommended you make a cold compress made up of water and baking soda and apply it to the sunburned skin for about 15-20 minutes, 

Green Tea

In as much as baking soda compresses works in soothing sunburns, it is also advisable you try green tea compresses, as they are known to consist of polyphenols, which are also anti-inflammatory. To do that, steep some green tea leaves and then soak a washcloth in the green tea. Allow it to cool in the refrigerator before applying it on sunburned skin for 20 minutes.  

Bottom Line

With the detailed information provided above regarding sunburn, as well as its causes, symptoms, treatments and home remedies, it is beyond doubt that you now know how to avoid and cure sunburns on your skin even from the comfort of your home. However, you can opt for an advance treatment option if it matches your budget. It is advisable to treat sunburn as soon as possible to prevent it from becoming severe.

Your Ultimate Guide to Apple Cider Vinegar

Apples and health a match made in heaven...

Table of Content

  • What is Apple Cider Vinegar? 
  • What are the Benefits of Apple Cider Vinegar?
  • What Conditions Can Apple Cider Vinegar Cure? 
  • How Should You Use Apple Cider Vinegar?
  • Apple Cider Vinegar for Weight Loss
  • How to Incorporate Apple Cider Vinegar Into Your Life and Diet 
  • Why fermentation in ACV is Great for Your Body
  • Side Effects of Apple Cider Vinegar 

What is Apple Cider Vinegar? 

Apple Cider Vinegar also called ACV is vinegar made from fermented apple juice. Usually used in vinaigrettes, marinades and salad dressings or even as a food preservatives.

To produce ACV, you simply need to crush apples, squeeze them out to a juice, add yeast, bacterias and the juice produced is ACV.

Yeast is what ferments the cider. In recent times, Apple Cider Vinegar has been referred to as a miracle tonic and is believed to come with quite a large number of health benefits for people who use it.

Ahead, we’re going to be looking at the benefits ACV and why it’s such a powerful elixir. 

(https://www.healthline.com/nutrition/apple-cider-vinegar-weight-loss)

Does Apple Cider Vinegar Really Work?

Many people believe that Apple Cider Vinegar is loaded with health benefits that include- dealing with acne, helping with weight loss, better metabolism along with a number of other benefits.

The benefits of Apple Cider Vinegar are actually a lot more than you think, making it an something that can be a great addition to your overall diet and lifestyle. Ahead we’ll find out how well Apple Cider Vinegar really does…

A Apple day…is still true.

(https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar)

What are the Benefits of Apple Cider Vinegar ?

  • ACV helps to keep your heart and cardiovascular system healthy by increasing the level of good cholesterol in your body. Of course it is common knowledge that cholesterol levels have a major role to play in the health of our hearts and ACV can help to ensure that only the good cholesterol stays. 
  • Regularly consuming unfiltered ACV can help to get rid of belly fat. ACV can provide an excellent solution if you have excess pounds around your midsection.
  • Apple Cider Vinegar can help to satisfy your hunger cravings hence keeping your appetite in check. The effect of having your appetite in check is that your levels of craving for food considerably reduces. This will in turn helping to prevent the excess belly fat. 
  • Apple Cider Vinegar can help to maintain a healthy pH balance in your body and thus, enable better digestive functions. The human body is constantly working on maintaining proper equilibrium or homeostasis in order to keep everything works just right. ACV can help to ensure this as it maintains pH balance. 
  • Detoxifying your liver is another great benefit that ACV offers. This can help to improve bodily functions and enable overall good health. In addition, ACV helps to build a healthy and strong lymphatic system. This will that lymph is properly circulated. 
  • Free radicals are not a great addition to anyone’s body and can come with a number of unhealthy implications. Free radicals can cause problems like emphysema, arthritis and immune diseases.
  • Drinking ACV can help keep away these free radicals and prevent damage and stress from oxidation from kicking cell membranes and essential body tissues. This will in turn, ensure that the body stays healthy and in good shape. 
  • Apple Cider Vinegar can also enable the lowering of blood sugar levels. ACV can naturally regulate the body’s healthy blood sugar levels. This is an excellent benefit for people suffering from Type Two Diabetes. 
  • ACV can help to protect your body from harmful bacteria and pathogens like E. Coli and other unhealthy foreign bodies. The Acetic Acid present in Apple Cider Vinegar will help to prevent harmful bacteria from growing in your body. 
  • Apple Cider Vinegar can help to prevent brittleness in your bones. Apple Cider Vinegar will help to strengthen your skeletal system and help your body sufficiently absorb the calcium that it needs. This will help to prevent conditions like osteoporosis and keep your bones strong as they need to be. 
  • Apple Cider Vinegar contains anticancer properties that can help to prevent the growth of cancer cells and also prevent the likelihood of cancer. It can also help to reduce tumors.
  • ACV can help to keep premature aging at bay with its antioxidant properties. Since ACV can help to maintain pH balance, it can also help to slow down the process of aging and make you feel a lot younger. With its antioxidant properties, ACV can help to provide sufficient fluid and moisture to the body hence keeping away the wrinkling effects that come with aging and helping you to look and feel younger. 

What Conditions Can Apple Cider Vinegar Cure ?

  • Itchy bug bites: Apple Cider Vinegar can help you get rid of the unpleasant irritations that come with bug bites, mosquito bites, poison Ivy or even jellyfish stings.
  • Just apply a little bit of ACV to the affected spot and you’re good. You should, of course, dilute the ACV before applying to your skin and direct application of concentrated ACV may not be very favorable to the skin. 
  • Dandruff: No one likes the persistent flakes and itchiness that dandruff typically comes with. The acetic acid in ACV can alter the pH level of the scalp making it difficult for yeast (which causes dandruff) to grow or thrive on your scalp.
  • Spraying some amount of ACV and leaving it on the scalp for up to 15 minutes before washing, once or twice a week, can usually do the trick. Remember to use this in small amounts and avoid contact with the eyes or ears especially when you’re washing it out. 
  • Minor sunburn: All things being equal, minor sunburns can usually be taken care of with cold water baths. However, you can add some amount of ACV to your bath water to your bath water or just mix with cold water and apply to the affected areas for relief from sunburn. Avoid applying concentrated ACV to the skin as the acid content might cause further injury to the skin. 
  • Sore throat: You can mix a teaspoon of Apple Cider Vinegar with a teaspoon of honey, and a tiny quantity of cayenne pepper, stir these in a glass of warm water and gargle. This will help to provide a soothing relief from sore throat. 
  • Pimples and Acne: Dabbing a diluted solution of Apple Cider Vinegar onto affected areas can help to dry out and get rid of pimples and acne. Note that diluting is an important step in the process in order to prevent any further injury to the skin. You sure do not want any of the damaging effects of concentrated acid to stay on your face. 
  • Indigestion and heartburn: Apple Cider Vinegar can help to ease a number of digestive conditions like diarrhea and constipation as well as acid reflux and some types of heartburn.
  • Since a lack of stomach acid is believed to cause heartburn in some people, the acidic content of Apple Cider Vinegar is thought to work to save this situation. However, some people have experienced worse conditions of reflux after using Apple Cider Vinegar. See https://www.medicalnewstoday.com/articles/324034.php for how safe or not ACV can be for this condition. 
  • Foot odor: Apple Cider Vinegar can help to get rid of foot odor by balancing the pH of the skin and fighting the bacteria that causes odor. A small towel, cotton pads or even baby wipes can be dipped in a solution of Apple Cider Vinegar and water and used to clean the bottom of the feet after the solution has been squeezed out.
  • The smell of this can usually linger on for a short while after the application of ACV but will die out as the liquid dries out. 

Shoes made of materials like leather could be damaged by the acidity so you might wear these shortly afterwards. 

  • Body Odor: Apple Cider Vinegar can also help to get rid of the bacteria that causes odor at the armpits. Just like with feet, you can dip a small towel, baby wipes or cotton pads into a solution of Apple Cider Vinegar and use it to wipe the armpits.
  • Ensure that the solution is weak enough not to cause any injuries to the skin. If you have very weak or delicate skin, you might consider avoiding this entirely. 

If the fabric of your cloth is as delicate as silk, however, you might want to avoid using ACV. 

  • Hiccups: Adding several drops of Apple Cider Vinegar to a teaspoon of sugar and consuming this can help to keep away the hiccups.
  • The sour taste of the vinegar combined with the grainy texture of the sugar will come together to control the nerves at the mouth and throat which trigger hiccups. 

It is important to note that before trying to use Apple Cider Vinegar to cure any condition, consulting with your health care provider is always a smart option. 

Braggs the most popuar Apple Cider Vinegar in America
Braggs the most popular Apple Cider Vinegar in America

How Should you use Apple Cider Vinegar ?

Most suggested used of Apple Cider Vinegar have involved diluting the ACV in water before applying to the body in order to avoid causing injury to the skin because of the acidic content of ACV.

However, the exact safety ratio of vinegar to water in different uses is not known yet. 

The suggested ratio for applying Apple Cider Vinegar to the skin is 1:10 as in vinegar to water. However, if you have weak or delicate skin, the solution should be weaker or ACV should be completely avoided. 

As for internal use, a teaspoon or a tablespoon mixed in 8 ounces of water is usually the suggested ratio. However, it is not yet known how safe the dose is. 

The safest way to use Apple Cider Vinegar is probably by diluting it very highly even though it can be difficult to be sure of the true strength of ACV since the quantity of acetic acid in commercial ACV varies.

Apple Cider Vinegar for Weight Loss

The main active component in Apple Cider Vinegar is acetic acid. This acid present in Apple Cider Vinegar can help to promote weight loss in a number of ways. Let’s take a look at those ways. 

Acetic acid can help to reduce insulin levels in the body in comparison to glucagon. This reduction of insulin can help to burn fat and enable weight loss.

In addition, ACV can help to improve the metabolism of the body and enable an increase of the enzyme AMPK. This can also help to burn far as well as decrease the production of fat and sugar in the liver. 

Acetic acid will also help to increase the manifold of genes which are responsible for reducing liver fat and the storage of belly fat.

This acid additionally has the capacity to suppress appetite leading to a reduced craving for food and a reduced intake of food leading to a loss of weight. 

Apple Cider Vinegar will help you to feel fuller hence enabling a reduced intake of calories. What’s more? ACV can slow down the rate at which food leaves your stomach making it less likely for you to quickly feel hunger and cravings for food. H

How to Incorporate Apple Cider Vinegar into Your Life and Diet 

Let’s face it, Apple Cider Vinegar doesn’t exactly taste nice and it’s not every time you want to have that drink screwing up your face.

Of course you do not want to let go of it for the benefits that it comes with and guess what? You don’t have to let go. Here are simple ways to incorporate ACV into your diet to make it tastier and easier to swallow. 

  • Mix about 1 to 3 teaspoons of ACV in warm water and add some honey to make it taste better. Drink this in the morning about 30 minutes before your first meal. 
  • Add a teaspoon of your Apple Cider Vinegar to any smoothie you’ve made or even juice and go on and enjoy it. 
  • You can use ACV for citrus sauce by mixing it with lime, honey, soy and ginger as a marinade for fish. You can also use this as a dressing for vegetables and salads. 
  • You can use ACV in your vegan quinoa sushi rolls. You can also mix it with paste, soy sauce and honey as spicing for your roasted salmon. 
  • You can add ACV to soy broth with tofu and use it as a base for soup. 
  • Adding ACV to red cabbage can also be a very great addition to the Kale and Seaweed salad 
  • Your poached eggs will love the flavor of Apple Cider Vinegar sitting right there with them. You’ll love to have that too in place of the usual vinegar. 
  • Apple Cider Vinegar mixed with lemon, garlic and tahini will also be a great addition to your food and will easily add a nice flavor. 
  • Now who says you can’t use Apple Cider Vinegar for your handy tea. Mix 2 teaspoons of ACV with root turmeric, fresh root ginger and half a lemon in a teapot. Add warm water as you would like it and enjoy. 

Why fermentation in ACV is Great for Your Body

On a general note, fermented foods are incredibly healthy and come with a lot of health benefits enabling overall well-being. Here are some of the benefits of fermented foods:

  • Fermented foods can help to heal and protect your immune system by preventing the growth of bad bacteria which could lead to autoimmune disorders including Celiac and Addison’s disease. 
  • These foods can help to increase the gut flora which strengthens digestion and helps get rid of harmful waste through the bowels.
  • Foods that are fermented are excellent with enabling detoxification and clearing out different kinds of heavy metals such as aluminum, lead and mercury and helping to hold them where they could finally be gotten rid of through stool. 
  • Fermentation can protect the guts and by doing so, protect the mind to enable a smarter and clearer mind. 
  • Also these foods can enhance skin beauty by helping to eliminate bad bacteria and toxic load as well as get rid of skin conditions like eczema, acne and psoriasis. 
  • By fermenting you enable pH balance thereby promoting overall health and wellness. 
  • Fermented foods are typically very nutritious and will fill the gut with healthy probiotics building essential nutrients like biotin, vitamins B12, B6 and K2. 
  • Fermentation also helps to stabilize blood sugar which will balance appetite and release insulin. These will respectively reduce the craving for food and reduce the storage of fat hence, enabling weight loss. 

The fermentation in ACV is therefore, great for your body for all the above reasons.

Apple Cider Vinegar is good for your skin
ACV is good for your skin and body

Side Effects of Apple Cider Vinegar

As great as Apple Cider Vinegar can be, it also comes with adverse effects if used wrongly or in excess concentration. Some of the side effects of ACV are even a direct reverse of the positive results it can have. Let’s look at some of them. 

  • Overusing ACV can damage the esophagus, stomach lining and tooth enamel because it’s high acid content. Direct application on the skin can also cause burning sensations and irritation. 
  • Apple Cider Vinegar can react to some drugs like diuretics, laxatives and insulin. ACV has straight effects on blood sugar levels as well as insulin levels. It can therefore be very dangerous to take it with diabetes or blood pressure medications. 
  • Consuming undiluted ACV orally can lead to a damaged tooth enamel causing a yellowish coloration because of its high level of acidity. In addition, ACV can also increase the levels of your dental sensitivity. 
  • Apple Cider Vinegar can also cause gastrointestinal problems like indigestion, diarrhea and heartburn especially if you’re using it for detoxification. 
  • Apple Cider Vinegar can cause low potassium levels. The high acetic acid content of ACV can cause a condition called hypokalemia which actually means low levels of potassium in your blood. This condition can cause associated symptoms like paralysis, cramps, weakness, nausea, low blood pressure, frequent urination and changes in the rhythm of the heart. 
  • Apple Cider Vinegar can decrease the mineral density of the bone making the bones brittle and weak. If you are suffering from osteoporosis, you should therefore, be very careful with the use of ACV. 
  • High usage of Apple Cider Vinegar can unhealthily lower the levels of sugar in the blood as a result of the antiglycemic effects it can have on the blood. It may also, in some cases, cause diabetic hypoglycemia and hence, stop the supply of glucose to the brain. This can cause disastrous situations like unconsciousness and coma. 
  • Apple Cider Vinegar can reduce the levels of mineral in the body by eliminating both good and bad substances from our bodies hence, getting rid of even essential nutrients. 
  • The presence of acetic acid in Apple Cider Vinegar can also lead to sore throat if overused. 
  • Overusing Apple Cider Vinegar will also cause really painful headaches which can also be accompanied by nausea. This is as a result of the detoxification which ACV encourages causing our brains to release harmful toxins. This action can usually cause headaches and nausea. 
  • Apple Cider Vinegar can cause itchy skin and acne. This is because while Apple Cider Vinegar is excellent for getting rid of toxins in the body, these toxins are eliminated through the skin and can hence, take its toll on the skin.

In all, it is essential to note that most of these side effects are caused by overuse and sometimes pre-existing conditions. It is always best to consult your health care provider in order to be on the safe side. 

High Intensity Interval Training for Weight Loss

HIIT Workouts

High Intensity Interval Training, called HIIT is training that requires you to alternate between low intensity exercises and high intensity exercises or to follow up high intensity exercises with short periods of rest. A quick run down the road followed by a walk back up is a good example of High Intensity Interval Training. HIIT can help you make the most out of short periods of intense exercise. Doing this can bring about the same health benefits that people get from working out for longer periods of time.

Just as with any other workout routine, High Intensity Interval Training can be quite challenging for anyone who’s new to it. But, overtime and with regular workouts, you’ll find that it gets a lot simpler and you can handle it a lot more easily. As a beginner, you can do your HIIT workouts by having rest periods that exceed your workout periods. For example, you can do 60 – 90 seconds of intense workout and 2 minutes of rest. As you get more used to the workout, the time ratio can become 50:50. Here are some 10-minute workout examples of HIIT for beginners you can try:

Jumping Jacks for HIIT

Stand upright with your hands at your sides and your feet as apart as the width of your hips. Raise your arms and jump your feet out at the same time. Repeat this in quick successions, as fast as you can. If you find jumping too difficult, step from side to side instead while your arms are raise

Jab, Cross, Front (right side) for HIIT

Place your right foot in front of your left foot while you’re standing and your hips are tilted to the left. Bring your arms up into a boxing position. Use your right arm to punch forward and then use your left arm to throw a cross punch. As your left arm crosses to the right, let your body rotate. Let your body weight be over your right foot and let your back heel slightly pick up off the floor. Now shift your weight back to the starting position and face front while you’re bringing both arms back into your body. This is the “front” move. Repeat the same process on the left side.

Sumo Squats for HIIT

Place your feet just a little wider than hip width. Next, point out your toes at an angle of 45 degrees. With your weight placed on your heels, your chest upright and your back flat, lower your body till your thighs are parallel to the floor. Engage your glutes and quads and push yourself back to the position you started from. Repeat the process.  

HIIT at Home (https://www.livestrong.com/article/544148-hiit-exercises-at-home/)

If you are looking to burn body fat, tone your muscle and improve your overall health without hitting the gym, then you should try any of the HIIT home workouts.  You can try our workouts like Ladder workout, Burpees, Mountain climbers, Burpees, Jumping lunges and several others. 

HIIT with Weights 

HIIT workouts can also be used with weights and this can be a very great way to build lean muscle as well as burn out the body fat leaving you in great shape. Here are 2 effective HIIT workouts you can do with dumbbells. 

Clean and Press for HIIT

This workout is a compound technique that helps to build your legs, core and shoulders. It also enables higher motions than barbell versions of this workout. 

Hold the dumbbells in a position as that of the beginning of a deadlift or bottom of a squat. Lift the dumbbells quickly to your midsection switching the lifts explosively so that your arms are pointing upwards and you can press the weights overhead. 

This is going to be quite a tough challenge so you might want o use a lighter weight. If you have good experience, you could go for 10 sets of 10 reps or 4 sets of 30s on and 30s off. 

Renegade Rows

This one’s going to help you get a great set of abs which is one of the main things a lot of people want when they’re working out to get rid of fat. This exercise is great for building a powerful core as well as your triceps. 

Place your dumbbells on the floor as far apart as your shoulder width. Put yourself in a push-up position and carry the dumbbells. This done, lift up one of the weights and bring it close to your body. Hold it there for a second and then return it and repeat with the other weight. 

Do this 10 x 10 with 5 for each side or 4 sets of 30 seconds on and 30 seconds off.

HIIT Jump Rope

Another excellent addition to your HIIT routine would be jumping rope which we probably all did as kids. Jumping rope can provide a lot of benefits including helping you to shed fat and keep in shape. Hence, jumping rope is also a great HIIT for weight loss. Here are two jumping rope routines you can try. 

Do a standard jumping for 20 seconds followed by 10 seconds of picking up the pace 

Alternate your feet for 20 seconds followed by 10 seconds of picking up the pace 

Do jacks for 20 seconds followed by 10 seconds of standard jumping 

Do 20 seconds of hip rotation follow by 10 seconds of standard jumping 

Again, do 20 seconds of standard jumping followed by 10 seconds of picking up the pace 

Do 20 seconds of alternating feet followed by 10 seconds of picking up the pace 

When you get to the final round, include 60 seconds of fast-paced, back-to-back skills: 20 seconds of alternating feet, 20 seconds of jacks as well as 20 seconds of hip rotations.

Repeat this process 3 times without getting any rest.

Rope overhead squat

Stand with your feet apart, slightly wider than the width of your hips. Keep your arms straight out in front of you at the height of your shoulder while holding the folded rope. Pull the rope very tight so that your arms are a bit wider than the width of your hips. Keeping your shoulders down and back, raise the rope over your head while you’re lowering yourself to a squat. Drive up from your heels and use glutes get back to your hands slightly wider than the width of your hips while pulling the rope. Do 15 reps of this.

 

https://en.wikipedia.org/wiki/High-intensity_interval_training

https://www.webmd.com/fitness-exercise/a-z/high-intensity-interval-training-hiit

https://www.livestrong.com/article/544148-hiit-exercises-at-home/h

8 Nutritional Benefits of Bananas and Avocados

Bananas and avocados are wonderful items to put in your body below I will outline 8 nutritional facts that will make you love these superfoods even more.

Bananas, Native to Southern Asia, are one of the most favorite fruits consumed daily around the world. Bananas contain essential nutrients which beneficial to general health, digestion and weight loss.

1.When cooked and consumed unripe, the fruit is a source of carbohydrates-our body’s primary energy source-thanks to the starch it contains. When ripe, a banana is a rich source of potassium minerals, Vitamin B6 and vitamin C. Potassium is vital in the regulation of blood sugar levels.

Banana’s are great before a workout

2. Bananas have a low glycemic index of about 50- a nutritional benefit that is reflected through reduced blood sugar levels. According to Mayo Clinic, the ripe banana fruit contains little protein and almost no fat and this makes it crucial in the development of a healthy heart in addition to avoidance of degenerative illness.

3. Like other fruits, bananas contain antioxidants such as dopamine and catechin which reduces the vulnerability to cardiovascular diseases. The unripe bananas are rich in fiber, pectin; contents that ease digestion and maintains the availability of essential bacteria in the guts.


4. Just like bananas, avocados have a very high nutritional profile and health benefits. Native to Mexico and America, the fruit is rich in fiber, vitamins, mineral content, and good fats.

5. Avocado has a high dietary fiber of around 79 %, a nutritional component that improves on digestion.

Americans love the Avocado…

6. Avocados have a high level of potassium than bananas and this has been proved to be essential in blood pressure regulation and crucial in the maintenance of a healthy heart.

7. As Bjarnadottir from Medical News Today notes, the high vitamin and folate content present in avocados is critical for good bone health, cell functions, tissue growth, and blood clotting.

8. Other compounds like carotenoids and persenones A and B are essential for eye health and reduction of inflammatory diseases and cancer.

In conclusion, avocados and bananas are an excellent addition to a healthy diet given the minerals, compounds and vitamins they contain.

References

Bjarnadottir, A. (2019, February). Avocado: Nutrition and benefits. Retrieved April 17, 2019, from https://www.medicalnewstoday.com/articles/318620.php

Mayo Clinic. (2017, April 4). Go bananas for…bananas. Retrieved April 17, 2019, from https://newsnetwork.mayoclinic.org/discussion/go-bananas-forbananas/

7 Ways to Lose 10 Pounds in One Week

107
7 Ways lose 10 pounds
Runner losing weight

Issues of Obesity and Weight Loss

One of the most dreaded topics today among teenagers and even adults is obesity and weight loss. People are uncomfortable about their weight, they will do anything to avoid the subject. But avoiding the obesity conversation amplifies different issues in our health journeys, sometimes these issues aren’t good ones.

Imagine having to attend a party at the beach and you are having difficulties getting into your beach wears because you are not comfortable with your body? This is what obesity does to people.

In spite of the threats posed by obesity, a lot of people are over-weight and can’t seem to find a way out of it. If you are one of them, you are reading the perfect article as we are going to be telling you sure ways to get rid of some of your body weight in just a week.

 It’s not easy, and will take some hard work. Another thing you should know is, these methods are medically supported when executed in the right way.

Go for Lean Proteins and Consume Fewer Carbs

Ordinarily, most of the weight people gain comes from the consumption of carbs and sugars. Most of these carbs come with high sugar and starch contents. This is the basis of what causes weight gain.

Understand though, you need to eat carbs, especially for energy and vitality, but when your doing so, be advised to go for meals with lower carb counts. In these meals, you’ll still get enough carbs to give you the energy you require, but you’ll also consume fewer carbs this will help you in avoiding weight gain. Examples of good lower carb foods include: whole grains, brown rice, and lower carb vegetables and fruits.

When looking for for foods with good protein, you are advised to go for lean proteins that help your metabolism and prevenst the accumulation of fat. Always consider proteins like fish, lean meats, beans, etc. when trying to lose weight fast.

Avoid Junk by all Means

One of the things everyone who is serious about losing weight fast must do is to avoid junk food and sugar by all means. Junk food is easy to get your hands on and is cheap and easy to buy. The temptation with junk food most times is, it’s quite sumptuous and can fill in the gaps between getting a good meal.

As good as that sounds, if you are serious about losing weight and getting better body shape  you will have to be disciplined enough to say no to junk foods and sugary snacks. Junk foods are actually addictive. with junk food people can consume quite a few calories in a short space of a time. 

The main cause of concern is junk food contains high carb and sugar counts, that do a lot in increasing unwanted calories in your body. You should avoid them by all means. Instead of relying on junk and sugary foods try grabbing a piece of fruit instead.

Stopping  Late Night Meals for Weight loss

One of the biggest harms you could do to yourself is to eat late meals. It is even worse if what you are eating late is junk food. The truth is, when you eat late in the night, you are potentially building up a lot of harmful carbs as most of them won’t be processed before you sleep.

Ideally, once you sleep, your system won’t be able to work the way it should and this means the digestive process  will work ineffectively. One of the main causes of weight gain and obesity is unprocessed fat and carbs in the body system. late at night

It is even worse when what you are eating late in the night is junk food, generally offering no nutritional value and are very hard to digest. If you can avoid eating late night meals and keep to every other fitness rules, you would easily lose as much as 10 pounds in a week.

Make it a Habit to Work Out for Weight loss

You can adhere to all the procedures given above and still get no result if you refuse to exercise from time to time. To get rid of fats and carbs and finally get in shape, working out is something you can’t avoid.

Taking part in physical activities like running, weight lifting, swimming, and other aerobic exercises will help you in burning more calories in a day than what other activities like dieting would in three days. If you are serious about losing weight fast, you need take part in  physical activities from time to time.

Engage in Occasional Fasting for Weight loss

Fasting is seen as a religious or spiritual thing, but it isn’t that way always. You can actually deny yourself of food at some point in order to get in the perfect shape you want. It is not a hidden fact that when you eat, you tend to gain some calories.

Forget it, either you are eating right or not, the truth is, you are still gaining some calories. If you can avoid food for sometime, or probably hours within a day, you stand a chance of cutting down on some of the calories you take in, and that would automatically lead to weight loss.

This formula is proven, and has been extensively used by a lot of people to lose weight. You can also get on the bandwagon to cut down on some unwanted calories.

Be Active in Your Daily Life

The truth is, by taking part in any activity, you stand to burn a considerable amount of calories. By walking a 20 meters distance, you have cut down on some calories, it is that easy, and that is why you need to be involved in a lot of activities.

If you are serious about losing your body weight fast, you should know this is not the time to just sit in front of the TV all day to see your favorite series. No, you need to be involved in a lot of things. If you are employed, go to work, take part in as many activities as you can at work and help someone else do something if you can.

Volunteer to buy lunch for friends from the nearest restaurant if you can, get busy between the sheets if you have a partner. All of these would actually help a lot in burning a lot of calories and you would be on your way to having a great body shape before you even realize.

Be Mindful of what You Drink

A lot of people actually think the only way to gain weight is through eating. No, you can actually gain a lot of weight through drinking, and that even includes dinking of water.

Whilst water is not one of the things you should be most concerned about, you have to avoid consuming drinks like energy drinks, fruit juices, beverages and a host of other drinks in that category, especially alcoholic drinks as they contain a lot of liquid calories that would most definitely lead to weight gain.

Instead of taking these said drinks, you should consider taking water (in the right proportion) for the time being, or take other healthy drinks like coffee and green teas.

Coffee and green teas especially help in improving metabolism and they are also very good sources of antioxidants. Coffee also contains caffeine, which would help greatly in providing the energy you need to burn the necessary calories you daily.

It may sound quite unbelievable, but by simply following all the simple steps we have provided for you above, you can be sure that cutting down as much as 10 pounds in your body fat and weight is practically possible in just a week.

Just like we said earlier, these procedures are tested and trusted as they have helped a lot of people to lose body weight within a short period of time. All you would need to do is to follow the procedures to the letter by being disciplined and leaving no stones unturned in adherence.

We wish you all the best in your quest to getting that perfect body shape you have always dreamt off.

7 ways to lose 10 pounds
Weight loss for Fitness

3 Ways to Reduce Stress and Improve Health

With the day-to-day grind of work and life, you may be allowing your health to suffer as you ignore stress in favor of pushing through to tackle responsibilities. Health is wealth, and ignoring stress can deplete your stores more quickly than you realize. Here are three ways to reduce stress in order to improve your health.

Exercise

Exercise can go a long way toward reducing or completely eliminating stress. The physical and mental impact of sticking with an exercise routine is measurable and can be experienced pretty quickly. Stress can cause fatigue, tension, sleep problems, and other physical symptoms. Exercise can increase your energy levels and stamina, alleviate muscle tension, and help you have a better night’s sleep. In fact, many treatment centers use physical activity as a natural mood enhancer to help promote mental wellness and recovery. 

Changes in mood caused by stress can be completely turned around with just 30 minutes of aerobic exercise daily. Feeling irritable, depressed, anxious, restless, and generally overwhelmed are all symptoms of stress that exercise can help with. Even if your exercise only includes daily brisk walks, you’ll see a significant improvement in your stress symptoms. You can even do simple exercises while sitting or in a desk to get your heart beating just a bit faster.

Massage Therapy

Massage therapy is a time-honored method of relieving stress. The ancient Egyptians and ancient Greeks understood the benefits of massage therapy and people of all socioeconomic levels in their societies utilized it. Most resorts will have a massage therapist on staff because the relaxing and stress-reducing benefits of massage therapy are accepted by those in the vacation industry.

Massage therapy encourages muscle relaxation, improves circulation, helps reduce pain, and eliminates toxins. Some of the side effects include sleepiness and sore muscles. If you want to get the benefits of massage therapy while you avoid the side effects of massage therapy, make sure that your massage therapist knows what he or she is doing.

Breathing Exercises

Breathing exercises are a quick and effective way to help reduce stress. It doesn’t require equipment or anything other than your attention to form. Breathing exercises encourage better oxygen consumption, stabilize blood pressure, and improve circulation, all things that help to alleviate stress. As you work through simple breathing exercises, you’ll find that your muscles relax, and because these exercises are a form of meditation, you may find that they help to relieve anxiety and racing thoughts.

A well-known breathing exercise is the 4-7-8 method, also called Relax Breath. In this exercise, you’ll inhale through your nose for a count of four. Next, you’ll hold that breath for a count of seven. This is followed by exhaling completely through your mouth for a count of eight. The cycle is repeated for a total of four cycles.

If you take care of your body, you’ll be better equipped to take on the obstacles life throws your way. Whether it’s a pressing deadline, raising children, or other life events, treating your body right can reduce or eliminate unavoidable stress.

3 Medicinal Plants that Can Improve Your Quality of Life

Herbal remedies and plants have been used as medicine for millennia. From chamomile to valerian, herbs and botanical extracts can help boost mood, improve sleep, and reduce stress. If you’d like to improve your quality of life, consider incorporating the medicinal plants described below into your daily routine. Always check with your doctor before using any herbs or supplements, especially if you have chronic health conditions or are taking other medications.

Marijuana

According to Ganjapreneur, “marijuana is legal for medical and recreational use in many U.S. states, and studies show that it can help reduce stress, anxiety, and pain from several medical conditions, including cancer.” CBD oil, derived from marijuana, is also used to treat some types of epilepsy, and it has shown promise in treating nausea, muscle spasms, Crohn’s disease, post-traumatic stress disorder, and multiple sclerosis.

Milk Thistle

Also known as Mary thistle or holy thistle, milk thistle is an herb that belongs to the same family as daisies. The plant is native to several countries in the Mediterranean region, and it has been naturalized in North America. Its health benefits cover quite a range, with many patients reporting that it helps reduce cholesterol, improve symptom management for diabetes, and improve liver conditions such as cirrhosis and jaundice.

According to Erbology, “milk thistle could be quite a blessing indeed for the liver, given that the range of liver ailments that it has shown to be effective in helping to heal include alcoholic liver disease, non-alcoholic fatty liver disease, hepatitis, fatal toxins such as those produced by deadly mushrooms, and liver cancer.” The herb is also beneficial in the treatment of gallbladder ailments.

St. John’s Wort

According to Monq, “St. John’s wort grows in North America, Europe, and eastern Asia. It has star-shaped yellow flowers and is particularly useful as a natural remedy for mental health conditions.” Some studies have shown that it can be as effective as prescription antidepressants for the treatment of mild depression, and some patients report that it can reduce symptoms of insomnia, anxiety, and poor appetite.

In addition, women going through menopause commonly use it to help reduce hot flashes and mood swings. It can be applied to the skin to treat minor burns; however, this should be done with caution as it can increase the skin’s sensitivity to the sun. Since St. John’s wort can interact with a number of medications, including prescription antidepressants called selective serotonin reuptake inhibitors (SSRIs), always ask your physician or pharmacist before taking this supplement.

Whether you’re feeling down or struggling with sleep, herbal remedies like those described above may help you achieve symptom relief. To learn more about which herbs may be right for you, consider consulting a naturopathic physician.

Here are a couple articles we think you’re going to enjoy!

  • Study Finds Medical Marijuana Alleviates Seniors’ Pain, Reduces Opioid Use
  • Health, Natural Medicine, Spiritual Awakening | achs.edu

The Surprising Science Behind Food Addiction

0

The public has believed the onset of addiction stems from a chemical imbalance. Numerous studies have been done to determine what causes addiction.

Not just drug addiction, but any addiction, whether it be food addiction, technology addiction, or even sugar addiction. These tests have shown addiction to be a social imbalance and not an imbalance in the brain. Let’s look at some facts.

Addiction is Not About Chemical Hooks

Over the years, scientists have studied the onset of addiction. You hear about addiction as a genetically induced or a chemical imbalance. MentalHelp.net explains, “operant conditioning is one theory of how addiction works.

This type of learning occurs due to the cause-and-effect relationship between a behavior and its consequences. Operant conditioning has a common sense element. When we reward a behavior, it increases.

When we punish a behavior, it decreases.” Addiction gives a person a sense of euphoria. Food addiction is said to be the same as drug, cigarette, or alcohol addiction. It’s not what you are addicted to, it’s why you are addicted.

This is not a chemical imbalance in the brain. It isn’t a cold or the flu. There is no magic pill to eradicate addiction. It is the obsession with food and being unable to control your eating.

Addiction is Behavioral, Rather Than Chemical

There is the argument that food addiction is chemical, by the discovery of a genetic marker that was identical to those found in confirmed drugs and alcohol addicts.

Even though food addiction doesn’t usually end in overdose and death, that doesn’t make it any easier to overcome the addition. According to The Recovery Village, “the way the brain reacts to food can have surprising similarities to how it reacts to drugs and other substances, triggering the same reward centers and causing the organ to release an abundance of feel-good chemicals like dopamine and serotonin.

Unlike illicit drugs and alcohol, food is essential to our survival and health. This only serves to complicate your relationship with food when you start using it as a means to get high or curb your stress.”

What This Means for Food Addiction

The first step in recovering from food addiction is admitting to yourself it is a problem. Take a look at the patterns of your food obsession. Are you unhappy at work? Did you lose a loved one? Any emotional stress can be a catalyst.

According to Food Addiction Institute, “what once started as emotional eating soon becomes food obsession and finally food addiction. Admitting to loneliness or sadness is the first step to recovery.”

Look at the positive points in your life. Learn how to use other tools to redirect your focus away from food. Practicing meditation can give you a good look inside yourself. Delve into your inner consciousness and think positive. Don’t laugh. You’ll be surprised what a little quiet reflecting can do for your soul.

We may never conclusively know what causes addiction. One theory is chemical imbalances; another is that genetic markers are indicators of possible addiction. Another, less familiar rationale, is the thought that our environment and sense of self-worth is the underlying source of food addiction.

Whatever the reason, we should be supportive and teach food addicts how to redirect their focus from food to their well-being. Teach them it is possible to enjoy food in moderation and redirect their attention to an enjoyable activity that occupies your thoughts.

POPULAR ARTICLES