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Health & Wellness

FEMALE INFERTILITY: Symptoms, Causes, Treatment, Diet, and Management

Female infertility refers to the inability of a woman to become pregnant after trying for an extended period of time. It can be caused by several factors such as hormonal imbalances, blockages in the fallopian tubes, uterine problems, ovulation disorders, or age. Treatment options include medication, surgery, assisted reproductive technology (ART), or lifestyle changes. Consulting a fertility professional is recommended.

When to consult a doctor?

A woman should consider consulting a doctor for female infertility if:

She has been trying to conceive for a year or more without success

  • She has irregular menstrual cycles or no menstrual cycles
  • She has a history of pelvic infections, sexually transmitted infections, or previous surgeries
  • She experiences pain during intercourse or heavy bleeding during periods
  • She has a history of infertility in her family

It is important to seek medical advice early, as fertility problems can become more difficult to treat with time. A doctor can help diagnose the underlying cause of infertility and recommend the best course of treatment.

Symptoms of Female Infertility

The symptoms of infertility in women can include:

  • Irregular or absent menstrual cycles
  • Painful or heavy periods
  • Ovarian cysts
  • Pelvic pain or discomfort
  • Difficulty in getting pregnant after trying for a period of one year or more
  • Endometriosis
  • Uterine fibroids
  • Age-related decline in fertility

It is important to note that many women with infertility may have no noticeable symptoms. Consulting a doctor is the best way to determine if there is a fertility issue.

Causes for Female Infertility:

  • Ovulation disorders: Infrequent or absent ovulation can prevent the release of eggs and lead to infertility.
  • Tubal infertility: The fallopian tubes can become damaged or blocked, preventing the sperm and egg from meeting.
  • Uterine or cervical problems: Structural problems in the uterus or cervix, such as fibroids or a malformed uterus, can interfere with fertility.
  • Pelvic inflammatory disease (PID): PID is an infection of the reproductive organs that can cause permanent damage to the fallopian tubes.
  • Endometriosis: This is a condition where the tissue that normally grows inside the uterus grows outside of it, causing pain and infertility.
  • Polycystic ovary syndrome (PCOS): PCOS is a hormonal disorder that affects ovulation and fertility.
  • Premature ovarian failure: This is a loss of normal ovarian function before the age of 40.
  • Age: A woman’s fertility naturally decreases with age, making it more difficult to conceive.
  • Lifestyle factors: Certain lifestyle factors, such as smoking, alcohol consumption, and being overweight or underweight, can impact fertility.
  • Hormonal imbalances: Hormonal imbalances, such as thyroid disorders, can affect fertility.

It is important to note that sometimes the cause of infertility is unknown. An evaluation by a doctor can help determine the cause and the best course of treatment.

Risk Factors for Female Infertility

Risk factors for Female Infertility Include:

  • Age: A woman’s fertility declines as she ages, especially after age 35.
  • Lifestyle factors: Smoking, alcohol consumption, and the use of certain drugs can harm reproductive health.
  • Body weight: Women who are significantly overweight or underweight may experience infertility.
  • Medical history: Previous pelvic infections, sexually transmitted infections, or surgeries can increase the risk of infertility.
  • Family history: A family history of infertility or genetic disorders can increase the risk.
  • Endocrine disorders: Thyroid disorders, insulin resistance, and other endocrine disorders can affect fertility.
  • Irregular menstrual cycles: Irregular or absent periods can be a sign of infertility.
  • Exposure to environmental toxins: Certain chemicals and toxins, such as lead and pesticides, can harm reproductive health.
  • Stress: High levels of stress can interfere with ovulation and conception.
  • Polycystic ovary syndrome (PCOS): PCOS is a hormonal disorder that can lead to infertility.

It is important to note that having one or more of these risk factors does not necessarily mean that a woman will experience infertility. An evaluation by a doctor can help determine the cause and the best course of treatment.

Diagnosis in Female Infertility 

Diagnosing infertility in women typically involves a series of tests to determine the cause of the problem. Some common tests used to diagnose female infertility include:

  • Ovarian reserve testing: This involves measuring the quantity and quality of the eggs in a woman’s ovaries. Tests may include follicle-stimulating hormone (FSH) levels, anti-müllerian hormone (AMH) levels, and ultrasound.
  • Hormonal evaluation: This involves measuring levels of hormones, such as luteinizing hormone (LH), follicle-stimulating hormone (FSH), and estrogen, which play a role in ovulation and fertility.
  • Ovarian function testing: This involves evaluating the function of the ovaries, including monitoring ovulation and measuring levels of hormones such as progesterone.
  • Tubal patency testing: This involves testing the fallopian tubes to determine if they are blocked, which can prevent eggs from reaching the uterus. Tests may include a hysterosalpingogram (HSG), sonohysterogram (SHG), or laparoscopy.
  • Pelvic ultrasound: This involves using sound waves to create an image of the reproductive organs, including the ovaries, uterus, and fallopian tubes.
  • Endometrial biopsy: This involves removing a small sample of the uterine lining for laboratory testing to determine if the endometrial lining is receptive to a fertilized egg.
  • Hysteroscopy: This involves using a small scope to examine the inside of the uterus and identify any structural problems that may be affecting fertility.

It is important to consult a doctor to determine the best approach for diagnosing infertility. The doctor may recommend one or more tests based on individual medical history and symptoms. Early diagnosis and treatment can improve the chances of success with infertility treatments.

Treatment and Management of Female Infertility 

Treatment and management of female infertility depend on the underlying cause, but can include:

Medication: Fertility drugs can stimulate ovulation or regulate hormones to improve the chances of pregnancy.

Medication is a common treatment for female infertility, and the type of medication depends on the underlying cause of infertility. Some of the medications used for female infertility include:

Clomiphene citrate (Clomid): Clomid is a fertility drug that stimulates ovulation.

Gonadotropins: These are the hormones that stimulate the ovaries and help to produce eggs.

Metformin: Metformin is a diabetes drug that can improve insulin resistance and regulate menstrual cycles in women with polycystic ovary syndrome (PCOS).

Letrozole: Letrozole is a cancer drug that can stimulate ovulation in women with infertility caused by anovulation.

Bromocriptine: Bromocriptine is a drug that can regulate hormones and improve ovulation in women with infertility caused by hormonal imbalances.

It is important to discuss any medication options with a doctor, as fertility drugs can have side effects and may not be suitable for all women. Additionally, some women may need to try multiple medications before finding one that is effective.

Fertility drugs may also need to be used in combination with other treatments, such as assisted reproductive technology (ART), to achieve a successful pregnancy.

Surgery: Certain surgical procedures, such as laparoscopy or hysteroscopy, can treat infertility caused by structural problems in the reproductive organs.

Surgery is a treatment option for female infertility, and the type of surgery depends on the underlying cause of infertility. Some of the surgeries used for female infertility include:

Laparoscopy: Laparoscopy is a minimally invasive surgery that can be used to diagnose and treat various fertility issues, such as endometriosis, adhesions, and fibroids.

Hysteroscopy: Hysteroscopy is a procedure that uses a thin, lighted scope to examine the inside of the uterus and treat issues, such as uterine fibroids, polyps, and adhesions.

Tubal ligation reversal: Tubal ligation reversal is a surgical procedure that can restore fertility in women who have had their fallopian tubes cut or blocked for contraception.

Ovarian drilling: Ovarian drilling is a procedure that uses lasers or radiofrequency to make small holes in the ovary and improve ovulation in women with PCOS.

Uterine septum resection: A uterine septum is a condition in which the uterus is divided into two separate cavities. A uterine septum resection is a surgical procedure that can correct this condition and improve fertility.

It is important to discuss any surgical options with a doctor, as surgery can have risks and may not be suitable for all women. Additionally, some women may need to try multiple treatments, such as medication or ART, before considering surgery.

The success of surgery for infertility depends on the underlying cause of infertility and the type of surgery being performed.

Assisted reproductive technology (ART): ART refers to various methods, such as in vitro fertilization (IVF), to help couples conceive.

Assisted reproductive technology (ART) is a type of treatment for female infertility that involves using medical procedures to help women conceive. Some of the ART techniques used for female infertility include:

In vitro fertilization (IVF): In vitro fertilization is a process in which eggs from the ovaries are retrieved and in a laboratory dish, it fertilizes with sperm. The resulting embryos are transferred back into the uterus.

Intracytoplasmic sperm injection (ICSI): ICSI is a procedure in which a single sperm is injected directly into an egg to fertilize it. ICSI is used when the male partner has a low sperm count or low sperm motility.

Frozen embryo transfer (FET): FET is a procedure in which embryos that were previously frozen during an IVF cycle are thawed and transferred back into the uterus.

Donor egg and sperm: In some cases, women may use donor eggs or sperm if they are unable to produce their own eggs or sperm.

Surrogacy: Surrogacy is a process in which a woman carries and delivers a baby for another person or couple.

It is important to discuss any ART options with a doctor, as ART can be expensive and may not be covered by insurance. Additionally, some women may not be suitable candidates for ART, such as women with certain medical conditions.

The success of ART depends on various factors, including the underlying cause of infertility, the age of the woman, and the type of ART being performed.

Lifestyle changes – Female Infertility

Maintaining a healthy weight, reducing stress, and avoiding harmful substances can improve fertility.

Lifestyle changes can help improve fertility and reduce the risk of infertility in women. Some of these changes include:

Maintaining a healthy weight: Being overweight or underweight can have a negative impact on fertility. A healthy balanced diet and regular exercising can help to maintain a healthy weight.

Reducing stress: High levels of stress can interfere with ovulation and conception. Practices like yoga or meditation can help relieve stress.

Avoiding harmful substances: Smoking, alcohol, and certain drugs can harm reproductive health. Quitting these habits can improve fertility.

Eating a healthy diet: A diet that is rich in fruits, vegetables, whole grains, and lean protein can help improve fertility.

Getting enough sleep: Adequate sleep can help regulate hormones and improve overall health.

Limiting caffeine and sugar: High levels of caffeine and sugar can interfere with fertility.

Taking prenatal vitamins: Taking prenatal vitamins can help ensure that the body has all of the necessary nutrients for a healthy pregnancy.

It is important to discuss any lifestyle changes with a doctor before starting them, especially for women who are trying to conceive.

Additionally, some women may need to make other changes, such as reducing exposure to environmental toxins, to improve their fertility.

Intrauterine insemination (IUI): IUI involves placing sperm inside the uterus to increase the chances of fertilization.

Intrauterine insemination (IUI) is a type of assisted reproductive technology (ART) used for female infertility. IUI involves placing sperm directly into the uterus to increase the chance of fertilization.

IUI can be used for women with fertility issues such as:

Ovulation disorders: IUI can help women who do not ovulate regularly to conceive by increasing the number of sperm available for fertilization.

Cervical mucus problems: IUI can help women with cervical mucus problems by bypassing the cervix and placing sperm directly into the uterus.

Unexplained infertility: IUI can be used for women who have been diagnosed with unexplained infertility.

Male factor infertility: IUI can help couples where the male partner has low sperm count or motility.

IUI is a relatively simple and non-invasive procedure that can be performed in a doctor’s office. The success of IUI depends on various factors, including the underlying cause of infertility, the age of the woman, and the number of treatments attempted.

It is important to discuss any IUI options with a doctor, as IUI may not be suitable for all women and may need to be used in combination with other treatments, such as medication or in vitro fertilization (IVF), to achieve a successful pregnancy.

Donor eggs or sperm: In some cases, donor eggs or sperm may be used to help couples conceive.

Adoption: For couples who are unable to conceive, adoption is another option.

It is important to work closely with a doctor to determine the best course of treatment. Some treatments may not be suitable for all women, and multiple treatments may be necessary before achieving a successful pregnancy. Additionally, some women may choose to pursue alternative treatments, such as acupuncture or herbal remedies, but it is important to discuss these options with a doctor before starting any new treatment.

Dietary Modifications – Female Infertility

Dietary modifications can play a role in improving female fertility. Some dietary changes that may help improve fertility include:

  • Eating a balanced diet: Consuming a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can provide the necessary nutrients for healthy ovulation and conception.
  • Maintaining a healthy weight: Being overweight or underweight can affect ovulation and fertility. A right balanced diet and regular exercise can help in maintaining a healthy weight.
  • Limiting caffeine and alcohol: Consuming large amounts of caffeine and alcohol can reduce fertility. It is recommended to limit caffeine intake to less than 200 mg per day and to limit alcohol consumption to no more than one drink per day.
  • Incorporating folic acid: Folic acid is an important nutrient for fetal development and should be consumed before and during pregnancy. Folic acid can be found in fortified cereals, leafy greens, and beans.
  • Avoiding trans fats: Trans fats are unhealthy fats that can reduce fertility and increase the risk of infertility. It is important to avoid trans fats and to consume healthy unsaturated fats, such as those found in nuts, seeds, and fish.
  • Incorporating iron-rich foods: Iron is an important nutrient for reproductive health and can be found in foods such as red meat, poultry, and fortified cereals.

It is important to talk to a doctor or a registered dietitian before making significant dietary changes, especially for women with medical conditions or who are taking medication.

A doctor can help determine the best dietary changes for individual needs and help ensure that any changes made are safe and beneficial for overall health and fertility.

Essential Nutrients Required In Female Infertility 

Essential nutrients play a crucial role in maintaining good reproductive health and improving fertility. Some essential nutrients for female fertility include:

Folic acid: Folic acid is a B-vitamin that helps reduce the risk of birth defects and is essential for the healthy development of the fetus. It can be found in leafy green vegetables, fortified cereals, and legumes.

Iron: Iron is important for maintaining healthy ovaries and the production of eggs. Iron-rich foods include red meat, poultry, and fortified cereals.

Vitamin D: Vitamin D plays a role in ovulation and the production of hormones. Vitamin D can be found in fortified milk, eggs, and fatty fish along with sunlight.

Zinc: Zinc is important for the production of hormones and the maintenance of healthy eggs. Zinc-rich foods include oysters, beef, and fortified cereals.

Omega-3 fatty acids: Omega-3 fatty acids play a role in maintaining hormonal balance and improving egg quality. Omega-3 fatty acids can be found in fatty fish, such as salmon, as well as in flaxseeds and walnuts.

Coenzyme Q10 (CoQ10): CoQ10 is an antioxidant that helps improve egg quality and protects against oxidative stress. Whole grains, fatty fish, and organic meats are the food sources of CoQ10.

Vitamin B12: Vitamin B12 plays a role in the production of red blood cells and helps maintain healthy nerves and DNA. Vitamin B12 can be found in animal products, such as meat, poultry, and dairy.

It is important to note that the specific nutritional requirements for fertility may vary from woman to woman, and it is best to consult with a doctor or a Registered Dietitian to determine the appropriate intake of essential nutrients for individual needs.

Physical Activity in Female Infertility:

Physical activity can play a role in improving female fertility and can be a beneficial part of a comprehensive infertility treatment plan. Some ways in which physical activity can improve female fertility include:

  • Maintaining a healthy weight: Physical activity can help maintain a healthy weight, which is important for ovulation and fertility.
  • Reducing stress: Regular physical activity can help reduce stress, which can have a negative impact on fertility.
  • Improving circulation: Physical activity can improve circulation and increase blood flow to the reproductive organs, which can help improve fertility.
  • Regulating hormones: Physical activity can help regulate hormones and improve ovulation, which is essential for fertility.

It is recommended to engage in moderate-intensity physical activity, such as brisk walking, cycling, or swimming, for at least 30 minutes a day, most days of the week.

Women who are overweight or have medical conditions should talk to their doctor before starting a new physical activity routine.

It is also important to avoid extreme or strenuous physical activity, such as long-distance running or intensive weightlifting, as this can have a negative impact on fertility. It is best to consult with a doctor or a physical therapist to determine the appropriate type and level of physical activity for individual needs and goals.

Exercises advisable for female infertility

Exercise can play a role in improving female fertility and can be a beneficial part of a comprehensive infertility treatment plan. Some exercises that are advisable for female infertility include:

Aerobic exercise: Aerobic exercises, such as brisk walking, cycling, or swimming, can help regulate hormones, reduce stress, and improve circulation, which are all important for fertility.

Yoga: Yoga can help reduce stress, improve circulation, and regulate hormones, which are all important for fertility.

Pelvic floor exercises: Pelvic floor exercises, also known as Kegel exercises, can help improve blood flow to the reproductive organs and strengthen the pelvic muscles, which can help improve fertility.

Strength training: Strength training, such as weightlifting or resistance band exercises, can help maintain a healthy weight, improve circulation, and regulate hormones, which are all important for fertility.

It is recommended to engage in moderate-intensity physical activity, such as brisk walking, cycling, or swimming, for at least 30 minutes a day, most days of the week.

Women who are overweight or have medical conditions should talk to their doctor before starting a new exercise routine.

It is also important to avoid extreme or strenuous physical activity, such as long-distance running or intensive weightlifting, as this can have a negative impact on fertility.

It is best to consult with a doctor or a physical therapist to determine the appropriate type and level of exercise for individual needs and goals.

Prevention:

Preventing female infertility can be difficult, as some causes are beyond control, such as age and genetic factors. However, there are certain steps that can help reduce the risk of infertility:

Healthy weight: Being overweight or underweight may have a negative impact on fertility.

Avoid harmful substances: Smoking, alcohol, and certain drugs can harm reproductive health.

Manage stress: High levels of stress can interfere with ovulation and conception.

Treat underlying medical conditions: Certain medical conditions, such as thyroid disorders or endocrine disorders, can impact fertility.

Practice safe sex: Sexually transmitted infections can cause pelvic inflammatory disease (PID), which can lead to infertility.

Limit exposure to environmental toxins: Certain chemicals and toxins, such as lead and pesticides, can harm reproductive health.

Use contraception: Unintended pregnancy can delay or prevent the ability to conceive later on.

It is important to discuss any concerns about fertility with a doctor, especially before trying to conceive. Early detection and treatment of infertility can increase the chances of a successful pregnancy. Additionally, some women may choose to freeze their eggs for future use, but it is important to discuss this option with a doctor before making any decisions.

SUMMARY – Female Infertility

Female infertility is a condition in which a woman is unable to conceive after trying for a year or more. It can be caused by a variety of factors, including hormonal imbalances, structural problems, age, lifestyle factors, and certain medical conditions.

Diagnosis typically involves a series of tests to determine the cause of infertility, including ovarian reserve testing, hormonal evaluation, tubal patency testing, pelvic ultrasound, endometrial biopsy, and hysteroscopy.

Treatment options for female infertility include lifestyle changes, such as maintaining a healthy weight, eating a balanced diet, reducing stress, and engaging in regular physical activity.

Medications, such as fertility drugs, and assisted reproductive technologies (ART), such as insemination and in vitro fertilization (IVF), can also be used.

In some cases, surgery may be necessary to correct structural problems or remove cysts or growths that are affecting fertility.

It is important to consult a doctor as soon as possible if trying to conceive becomes difficult. Early diagnosis and treatment can improve the chances of success with infertility treatments.

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BELLY FAT – ITS CAUSES, BEST AND EFFECTIVE WAYS TO LOSE BELLY FAT

Belly fat is a most common and major health concern that many people are struggling with nowadays. Belly fat, also known as visceral fat, lies around the midsection and can go deeper than just below the surface of the skin. This visceral fat surrounds your internal vital organs like the heart, lungs, and liver.

This belly fat or visceral fat is different to other types of body fats as it is more active metabolically. This means, it enters your bloodstream quicker than fat under the skin. Belly fat may have a negative influence on cholesterol and blood sugar levels, which can affect metabolism. Belly fat is independent of other body fats. To say clearly a person can have excess fat on their waistline even if they’re thin with flat abdomen and not fatty elsewhere.

 One should take into account that it’s normal to carry some weight around your middle but excess of this visceral fat is harmful. Belly fat not only embarrasses to show off your stomach but this belly fat or visceral fat also directly links to disturbances in metabolism leading to obesity, appetite regulation, inflammation, heart disease, and type 2 diabetes. For women, it is also linked with breast cancer and the risk of gallbladder surgery.

Belly fat has been linked to an increased risk of heart attack or stroke by one-third in men and one-quarter in women. And visceral fat has been linked to an increased risk for diabetes by 90%. Belly fat also increases the risk of dementia by up to 75%.

Belly fat is caused by many factors such as diet, overweight, lifestyle changes, and genetics. Some of the best ways to get rid of belly fat are by eating healthy and exercising regularly. This will help you maintain your weight and keep your body in shape. Maintaining a trim waistline not only makes you look great but also helps you live longer, contributing to your health. Losing weight, especially around the tummy will help improve blood vessel function which leads to fuller, happier lives.

Most people struggle to avoid fat buildup in their abdominal area when they cut calories. It’s important to know that you can’t spot reduce your belly fat, which means you need to focus on all areas of your body if you want an even distribution of weight loss throughout your whole body instead of just focusing on one area. 

CAUSES OF BELLY FAT:

Belly fat is a common health problem that can lead to various health complications. Belly fat is a form of visceral fat is found deep within the abdomen around the intestines and other vital organs. The causes of belly fat are many, but the most common ones are overeating and lack of exercise. Here are a few common causes why people may have excess fat in their abdominal area.

  • Unhealthy food habits:

The type of food we eat plays a significant role as it has an effect on your weight and where you store it on your body. For example, high-carbohydrate diets can increase abdominal fat storage because carbs turn into sugar in the liver and get converted into fat.

Sugary food, such as cakes and candy, and drinks, such as sodas and fruit juices can cause weight gain or reduce your ability to burn fat. 

Low-protein diets are also associated with weight gain. Proteins give people a feeling of fullness for longer, and people on these diets may be eating more due to a lack of proteins in their diet.

trans fats, in particular, lead to inflammation and may even cause obesity. Trans fats are found in many foods that are baked goods and fast foods. 

Include whole grains, fresh fruits, and vegetables, omega-3 fatty acids, nuts, limiting saturated fats, and avoiding trans fats in order to promote a healthier lifestyle.

Reading the nutritional information labels before buying the products is a good idea to check and determine the nutrients in that particular food product. 

  • Genetics:

Researchers have found that genetics can play a role in the distribution of fat in your body. For example, people who are overweight and have a genetic predisposition to obesity may store fatter around their abdomen than in other parts of their body.

Genes can influence behavioral factors, the body’s metabolism, and increases the risk of developing obesity-related diseases. Researchers have found that some genetic mutations are linked to higher body mass index (BMI).

Environmental factors and behavioral factors can affect a person’s chance of becoming obese.

  • Lifestyle Habits:

One factor that can lead to abdominal obesity is overeating or not getting enough exercise. This type of weight gain usually accumulates over time and can be difficult to lose because it’s stored in the belly area.

Belly fat is a result of our lifestyles. The more sedentary we are, the more belly fat we accumulate.

If a person eats more calories than they burn off, it leads to weight gain. People can have trouble losing weight when they lead a sedentary lifestyle. This makes it hard to burn off extra fat and especially around the abdominal region.

  • Excessive alcohol consumption:

Drinking too much alcohol can cause a range of health problems, including liver disease and inflammation. Alcohol consumption and obesity have been linked to increasing in belly fat in men. 

  • Stress:

Cortisol is a steroid hormone that regulates and controls stress. It’s released in times of high pressure, which can impact metabolism.

Stress can lead people to comfort food and unfortunately, this usually leads to weight gain. Cortisol causes excess calories to be stored in the body’s fat cells, especially around the belly.

  • Lack of sleep:

A study from 2013 links weight gain to a lack of sleep that could lead to fat around the waist. Lack of sleep is linked with increased intake of food. This may partially contribute to the development of abdominal fat.

Not enough good sleep may lead to unhealthy eating habits like emotional eating behavior.

  • Smoking:

A study found that smoking doesn’t lead to obesity, but smokers will have more visceral and belly fat than non-smokers.

BEST AND EFFECTIVE WAYS TO LOSE BELLY FAT

Here are some effective steps to get rid of belly fat –

Improve the quality of your diet:

Healthy dietary habits can help lose belly fat. One of the most important things to do is to eat a healthy and balanced diet with a variety of foods. Healthy food habits not only help to lose belly fat but also have a great positive effect on overall well-being. Including complex carbohydrates, good quality protein, healthy fats, and micronutrients in your diet support losing belly fat. You should also try to avoid eating too much-processed food, sugary drinks, and refined grains. Healthy food choices with lesser calories at regular intervals can lead you to lose fat around the abdomen. Here are some tips for a healthy diet:

Include soluble fiber in your diet:

Fiber is important for losing belly fat because it slows down the digestion process and makes you feel full. Soluble fibers are a kind of dietary fiber not digested by the body but instead help to regulate metabolism.

Soluble fiber allows the digestive system to work more efficiently. It delays the process of food passage from the stomach to the intestine. Soluble fiber helps you feel full and satisfied more quickly and for a longer time, it also reduces hunger, which in turn reduces the quantity of food intake during and between your meals and thus reduces calorie intake. Soluble fiber not only helps in losing belly fat but also helps in improving overall health. It lowers cholesterol and regulates blood sugar levels. Eating more fibrous food also makes you eat less processed foods.

Soluble fiber is found in whole grains – brown rice, quinoa, barley, legumes – beans, peas, lentils, oats, seeds like chia seeds, flax seeds, sunflower seeds, and fruits – avocado, berries, prunes, vegetables, and psyllium husks.

 Include healthy carbohydrates in your diet:

Carbohydrates are energy sources for our body but all carbohydrates are not healthy. Simple carbohydrates quickly transform into simple sugars like glucose. Excess glucose in the body than required stores as fat especially around the mid-region. So limiting refined or simple carbohydrates in the diet is beneficial in reducing belly fat. As carbohydrates are essential for the body for energy requirements choose complex carbohydrates over refined carbs. But still moderate or low intake is important for fat loss.

Whole grains like brown rice, bajra, jowar and whole grain products like whole wheat bread, and oatmeal are good sources of complex carbs whereas processed foods, bakery foods, and junk are examples of simple carbs.

High biological value protein in your diet:

Protein helps in muscle growth, repair, and bodybuilding. Protein plays a key role in weight management. High protein intake helps you feel full and satiated. Protein lowers the release of hunger hormone levels and decreases appetite which makes you feel full and even helps you eat less in later meals. Protein helps raise in metabolic rate and also helps during your weight loss by retaining muscle mass. 

Including high biological value protein is beneficial. Animal sources like fish, lean meat, eggs are some of the high biological proteins. Dairy, whey, nuts, legumes, beans, seeds are other good sources of protein.

Include good fats in your diet:

Eating healthy fatty acids may be beneficial as they provide energy to the body, aid nutrient absorption and help fight hunger. These healthy fatty acids can improve the diet quality, which may help to achieve a flatter abdomen.

Trans fats or saturated fats are unhealthy and are linked to many health disorders. Trans fats are responsible for inflammation, insulin resistance, heart diseases, and weight gain. Some studies show that eating a high amount of trans fat can cause an increase in belly fat. These trans fats are often called partially hydrogenated fats.

Including good fats or mono and polyunsaturated fatty acids and limiting or avoiding trans fats in your diet helps in reducing abdominal belly fat and in overall weight management., so regardless of your weight goals, it’s a good idea to limit or cut back on the intake of these fats for overall wellbeing.

Fish like Salmon, Avocados, nuts, and seeds, oils like sesame oil, olive oil, and unsweetened peanut butter are good sources of monounsaturated fatty acids.

Stay away from high calorie drinks and added sugars:

High calorie beverages and sugars are loaded with fructose with few or no nutrients. Drinking these beverages makes you indulge more calories in your diet without realizing. These drinks can quickly cause a rise in blood sugar levels, causing the body to store more fat around the midsection. Simple sugars or fructose are directly related to increased abdominal fat. These sugars are linked with many chronic disease like type 2 diabetes, obesity, heart disease and fatty liver. Avoid all these added and liquid forms of sugars to reduce belly fat. 

Soft drinks, sodas, punch, cola drinks, sweetened fruit juices, energy drinks, milk-based beverages like sweetened coffee, and tea, and alcoholic beverages are some of the high-calorie beverages which contain no nutrients except extra calories. Replace them with coconut water, diluted butter milk, unsweetened and unstrained fruit juices, hot water with lemon or any other fruit, and unsweetened teas.

Avoid alcoholic beverages:

Alcohol contains more calories which leads fat gain around waistline.in addition few drinks with alcohol like cocktails are loaded with added sugars.

Studies have shown that excessive alcohol consumption is linked with an increased risk of central obesity (fat storage around the abdomen).

Limiting the intake of alcohol may help reduce belly fat gain.

De-stress yourself:

If you are stressed, your body might be releasing cortisol, a stress hormone into the bloodstream.  Recent research suggests that the higher the amount of cortisol in your bloodstream, the more visceral fat. Higher levels of Cortisol in the blood increases or boosts appetite which in turn leads to more fat around midsection.

When we are stressed, people tend to eat more and less mindful for comfort or to distract or relieve themselves from the stress. This may also be a reason for abdominal fat gain. 

Controlled breaths, yoga, meditation, taking time out/breaks, and physical activity are few ways that may help relieve stress.

Be more active physically:

Exercises that make you sweat and increase your heart rate can help you lose weight. They help you reduce total body fat, especially if other lifestyle changes are made as well. More physical activity along with healthy food preferences together have a great impact in reducing visceral fat.

Daily stretches, walking in combination with cardio or aerobic and core strengthening and resistance training exercises are very crucial in the reduction of weight gain especially visceral fat around belly region.

Sound sleep:

A good sound sleep is very important.it has a great impact on our overall health. Sleep also boosts our immune function, and improves productivity and mood swings.

Inadequate sleep leads to weight gain. Sleep apnea is a condition where breathing stops in between during the night. This sleep apnea has an effect in increasing visceral fat.

Ghrelin and leptin are appetite-stimulating hormones. When we have deprived of sleep it affects these hormones which makes us eat more.

A good consistent sound sleep helps in reducing belly fat and improving overall health.

Turning off electronics, regular sleep timing, regular exercise, supper before 2hrs of sleep, regular exercise, avoiding caffeinated and alcoholic beverages before bedtime are a few considerations to take in for quality sleep.

Track and monitor what you eat and how much you are active:

Tracking food intake and exercise can set them up for success for those who are trying to lose their belly fat. Self-monitoring what we eat and how much exercise we get can lead to better results. By monitoring your meals, makes you more likely to make healthier eating decisions. It helps you rethink and turn you to healthier choices. Tracking your activity motivates you to lace up.

Food dairy, food, and fitness trackers on smart watches or apps are few ways which help you to monitor how many calories you are taking in and how many you are burning out.

Chew your food more:

Due to rushing, many people do not sense that they are full until they’ve already consumed too many calories. Eating quickly can also cause bloating and gas. Chewing more helps you eat less and also aids in digestion which in turn helps in reducing belly fat.

Include probiotics in your diet:

Probiotics have many health benefits. These are bacteria that improve gut health and immune function. Studies have shown that the right amount of bacteria can indeed play a key role in weight regulation and that it can even contribute to weight loss, including belly fat. 

Intermittent fasting:

Intermittent fasting has grown in popularity as of late, mostly because it is an efficient weight loss method. Intermittent fasting is an eating process that cycles between periods of fasting and eating.

One way to do intermittent fasting is to fast for 24 hours once or twice a week. Another method consists of 16 hours of fasting and 8 hours of eating per day.

There may be a decrease in abdominal fat or belly fat with intermittent and alternate-day fasting.

The bottom line:

There is no such solution to lose belly fat. Dedication, determination and effort definitely gives fruitful results.

Adopting strictly the above mentioned food strategies and life style changes will make you lose your belly fat.

Nutrition

Seaweed benefits for health- All you need to know about it!

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Seaweed benefits for health

Busy lifestyles have forced the health-conscious population to bank on different superfoods. While the list of superfoods keeps on changing with recent research and developments, seaweed remains a top contender due to its health and nutrition benefits.

Let us go through all about the possible seaweed benefits for health in this article in detail. Starting with a quick overview of seaweed.

Seaweed- An overview:

Seaweed is the commonly used term for different algae and marine plant species. It can grow in the sea, rivers, lakes, etc. Algae from the sea are edible, while freshwater varieties are not edible. Some of the common edible algae include red, brown, green, blue-green, etc.

Further, seaweed has an important role in marine life and is the primary diet of many sea creatures. Not only this, popular cuisines like Japanese and Chinese are using seaweed in their integral diets.

Nutritional value of Seaweed:

One cup or 15 grams of seaweed contains:

  • Calories: 45
  • Copper: 56% of the daily value 
  • Riboflavin: 22% of the daily value
  • Iron: 21% of the daily value
  • Magnesium: 17% of the daily value
  • Thiamin: 15% of the daily value
  • Folate: 13% of the daily value
  • Carbs: 8 grams
  • Protein: 5 grams
  • Fat: 1 gram
  • Fiber: 1 gram

Different types of seaweed:

Before jumping to the top seaweed benefits for health, it is essential to go through its different types of seaweed. Some of its popular types are:

  • Agar and carrageenan: It is widely used in commercially sold food products like thickening agents, plant-based binding products, etc. It is a jelly-like substance.
  • Chlorella: It is used as a supplement in powdered form and is green-colored freshwater seaweed.
  • Dulse: It can be used as a dry snack and add flavor to different dishes. It has a soft and chewy texture and is red-colored seaweed.
  • Wakame: It is used to cook soups and stews or in fresh seaweed salad. It is brown-colored seaweed.
  • Kombu: It is used to make soup stock or is pickled as it has a strong flavor.
  • Kelp: It is used in dried sheets, added to dishes during cooking, and as a gluten-free alternative to noodles. It is a brown-colored algae.
  • Arame: It is used in different dishes, including baked goods. It is a type of Kelp with a mild, sweet flavor and firm texture.
  • Nori: It is used in dried sheets for rolling sushi. It is red-colored algae.
  • Sea lettuce: It is used in commonly eaten raw salads or cooked in soups. It looks like lettuce and is a form of green nori.

Top benefits of seaweed for health:

Seaweed is believed to be highly nutritious for people of different ages. While there are multiple seaweed benefits for health, the following are some of the most popular and highly-acclaimed ones:

  1. Blood sugar management: 

Seaweed is currently under research for its different benefits in balancing blood sugar levels. It was found in an 8-week study of 60 Japanese people that the brown-colored seaweed, fucoxanthin, can improve blood sugar control. It further revealed that people consuming 2 mg of fucoxanthin had shown improved blood sugar control over the ones with 0 mg consumption.

The additional improvements due to seaweed consumption were observed in people suffering from type-2 diabetes. Hence, it is under observation to help people with a genetic disposition to insulin resistance. Further, alginate in the seaweed can prevent sudden blood sugar spikes in animals fed on a high-sugar diet.

Hence, the research is on finding the feasible benefits of alginate in the absorption of sugar into the bloodstream. Not only this, multiple animal researchers have hinted at improved blood sugar control after adding seaweed extracts to their diet. Thus, alginate, fucoxanthin, etc., may reduce blood sugar levels reducing the diabetes risk.

  1. Heart health: 

Degrading heart health is one of the prominent risks in the modern world. Some factors causing decreased heart health include physical inactivity, obesity, smoking, high blood pressure, high cholesterol, etc. Seaweed can help reduce blood cholesterol levels, and the fucans in it may prevent the blood from clotting. Fucans are a type of carbohydrate in seaweed.

Different animal studies have shown promising results in seaweed benefiting different heart conditions. In one eight-week study on rats fed on high cholesterol, high-fat diet supplement diet, and 10% freeze-dried seaweed. These rats were found to have 31% lower triglyceride levels, 36% lower LDL cholesterol, and 40% lower total cholesterol levels. In another animal study, fucans extracted from seaweed prevent blood clotting as effectively as an anti-clotting drug.

Further research is pending on the presence of peptides in seaweed. These protein-like structures can block the pathway of increased blood pressure in the human body. Large-scale human studies are pending in establishing the confirmed results for these animal studies.

  1. Weight management: 

Seaweed is rich in fiber which may slow stomach emptying. Hence, people eating seaweed may feel full for longer and can successfully delay hunger pangs. The fucoxanthin present in seaweed is considered to have anti-obesity effects. Different animal studies have suggested a reduction in body fats by consuming seaweed.

Some rat studies have shown that fucoxanthin can reduce rat blood sugar levels and thus promote weight loss. The fucoxanthin increased the expression of a protein that metabolizes the fat in rats.

Further, rats consuming seaweed lost weight compared to the others on a control diet without seaweed.

However, significant human studies are pending to confirm the animal studies’ results in establishing a strong link between seaweed consumption and weight management.

  • Gut health: 

Gut bacteria play an important role in maintaining good overall health. With an estimate of more bacteria in the human body than the cells, it is essential to maintain a good balance between the good and the bad bacteria. Seaweed is rich in fiber which can help in improving gut health.

The fiber content in seaweed is around 25-75% of its dry weight, which is higher than most fruits and vegetables. It further helps resist digestion and is a perfect food source for bacteria in the large intestine. The sulfated polysaccharides in the seaweed have shown promising results in increasing good gut bacteria.

  • Antioxidants: 

Antioxidants are necessary to reduce the free radicals in the human body. Seaweed is rich in antioxidant vitamins A, C, and E and contains plant compounds like carotenoids, flavonoids, etc. This combination is believed to protect the body’s cells from free radical damage.

The fucoxanthin present in the seaweed protects cell membranes better than Vitamin A. Thus, the different compounds in seaweed can be relied on for creating a strong antioxidant effect.

  • Thyroid functioning: 

The thyroid gland has the important function of repairing damaged cells, helping in reproduction, producing energy, and controlling growth. It relies on iodine for effective working as, without it, the Thyroid gland will malfunction, and the human body will feel significant changes. These changes include swelling of the neck over time, fatigue, weight change, etc.

Seaweed is believed to come as a savior as it has an amazing ability to absorb concentrated iodine amounts from the ocean. The actual iodine content of the seaweed depends on its type and location. The average iodine content in some of the top different types of seaweed are:

  • Kombu has 2523 mcg per gram
  • Wakame has 139 mcg per gram
  • Nori has 37 mcg per gram

Seaweed can significantly improve Thyroid functioning as it contains tyrosine also. It is used with iodine to help the Thyroid function properly.

  • Vitamins and minerals: 

Seaweed is rich in different vitamins and minerals, which makes it a necessary product for improving the overall human body’s health. It is rich in carbohydrates, proteins, fiber, riboflavin, thiamin, iron, manganese, copper, etc. Further, it has small amounts of vitamins A, C, E, and K, magnesium, calcium, sodium, zinc, folate, etc.

Seaweed has amino acids like spirulina, chlorella, etc., with omega- 3 fats and vitamin B12. Studies are still going on the direct absorption of vitamin B12 from seaweed.

Possible risks in using Seaweed:

Like any other substance, consuming seaweed in excess may aggravate many issues in the human body. So, after going through the top seaweed benefits for health, it is vital to understand its possible risks. Some of the points of concern to be taken care of while including seaweed in your diet are:

Heavy metals: Based on the growth areas, seaweed may contain high quantities of heavy metals. These include dangerous metals like arsenic, lead, cadmium, mercury, etc. Seaweed supplements especially contain high levels of these heavy metals, which are dangerous for the human body. 

Solution: It is recommended to go for the seaweed or algae supplements tested by third-party independent labs for the presence of heavy metals only.

Excess iodine: Seaweed contains significant amounts of iodine, but it can be dangerous to consume iodine in large amounts. The regular consumption of seaweed types, especially, Kombu, Dulse, and Kelp, may inhibit regular thyroid functions. 

Solution: The typical seaweed varieties having large amounts of iodine shouldn’t be consumed regularly. It is recommended to seek the help of a medical practitioner to define the best amount based on your body’s needs.

Interference with different medications: Seaweed has anticoagulant fucoidan and Vitamin K, which may interfere with the blood thinning medications. Further, the high amounts of sodium and potassium in seaweed may harm people with kidney diseases. People with autoimmune diseases like rheumatoid arthritis, multiple sclerosis, lupus, type 1 diabetes, etc., can face issues with seaweed due to Spirulina. It has an immune-strengthening property that may worsen autoimmune symptoms.

Solution: It is recommended to people with kidney diseases, autoimmune diseases, or on blood thinning medications to start consuming seaweed after a doctor’s prescription only.

Different methods to consume Seaweed:

Last but not least are the different methods to consume seaweed safely. The end choice depends on the user’s health needs and can be selected from the following options:

  • Adding seaweed to vegetable soups: It works perfectly for people who want to consume seaweed but don’t like its taste.
  • Toasting seaweed or seaweed flakes: It is perfect for people looking to reduce the amount of salt or soy sauce while consuming seaweed. It can be used as toppings on rice, quinoa, etc.
  • Roasting: Seaweed can be roasted with small amounts of oil and salt for quick consumption.
  • Flavoring beans: Seaweed, especially Kombu, can be used for flavoring beans. It reduces the chances of gas due to its enzymatic reaction.
  • Dried sheets: Seaweed, especially Nori, can replace wraps, bread, or tortillas in preparing sushi.

    Wrapping Up – Seaweed benefits for health

    Hope everything is clear to our readers about the different seaweed benefits for health. It is easy to understand a quick overview of seaweed, followed by its key types. The different believed health benefits of seaweed include blood sugar management, heart health, weight management, gut health, antioxidants, vitamins and minerals, thyroid functioning, etc. 

    It is highly recommended to take care of the possible implications of consuming seaweed in excess, like the presence of heavy metals, interference with medications, excessive iodine amounts, etc. Hence, it is recommended to start consuming seaweed under medical supervision only. Further, it is easy to include seaweed in the daily diet in a busy lifestyle by roasting, flavoring, toasting, or adding dried sheets. 

    Nutrition

    Amazing coconut water benefits

    Common health benefits of coconut water

    Are you fed up with using multiple beauty products and health care products to glow the skin? Are you much worried about severe hair fall, skin problems, acne, and anti-aging problems? Do you need amazing skincare and body care products that can solve your problems? Then you are at the right place.

    Have you heard about coconut water called narial pani? Yes, Coconut water benefits are unlimited. It glows the skin and helps in maintaining the skin, hair, and body.

    What is coconut water?

    Coconut water is a natural clear liquid found in the coconut palm. It is a refreshing and nutritious drink available naturally. Coconut water has enough minerals, electrolytes, vitamins, natural sugars, and hydration power. It acts as a natural anti-aging and antimicrobial agent for all age groups.

    Coconut water has several benefits related to the body, skin, and hair. Let’s see one by one about coconut water benefits in detail to get a clear knowledge about the naturally available coconut water and its unbelievable usage.

    Coconut Water Benefits for Skin

    Coconut water contains vitamins such as vitamins A, C, and K that greatly help to stimulate collagen production on the skin. Coconut water has hydrating properties that help to keep the skin soft, smooth, and glowing.

    Coconut water is good for all types of skin, acts as the best sun tan remover. Coconut water is used with different facial packs to clear dark spots and acne. It acts as a natural cleanser.

    It naturally has antioxidants and antibacterial properties that help to cleanse the skin naturally without using any moisture or cream. It is possible to clean the makeup with coconut water. It gives freshness to the face.

    Coconut water fights acne

    Coconut water has a deep cleansing property that removes stains and impurities on the skin. It flushes out the toxin and helps in the treatment of dry eczema problems related to skin disease.

    Coconut water is augmented with detoxifying and anti-inflammatory properties that help in healing the acne on the face. It has lauric acid that helps in fighting and preventing acne issues. The continuous use of coconut water on the skin provides excellent output and extraordinary results to the body and the face.

    Coconut Water Benefits for Hair

    Based on the hair types the use of coconut water exhibits its properties. Knowing how to use coconut water based on hair type shows the best results in a short duration.

    Flat hair: The use of heavy hair products leads to dull and flat hair. Adding coconut water with regular hair oil adds a lightweight of hydrating hair. It gives great results in a few days of usage.

    Fine hair: In the case of fine hair, coconut water hair products help in increasing the volume of hair. It greatly helps in stimulating the scalp and helps restore and re-growth of hair.

    Dull hair: Most people avoid using oil on their hair, or poor eaters lead to dull hair. The use of coconut water along with coconut oil products helps in fantastic shine to the hair in 3-5 washes.

    Hydrated hair: Coconut water has lauric acid that acts as an antibacterial agent in the hair. It helps add moisture to dry hair.

    Stronger hair: The regular use of coconut water benefits hair cell growth. It prevents hair loss, keeps hair strong enough, avoids scalps, and improves blood circulation. Coconut water helps make longer, thicker, and stronger hair growth.

    Coconut water Promotes hair growth

    Everyone wishes to have soft, fluffy, and smooth hair. The addition of coconut water with hair products helps in smoothing the hair. It acts as an anti-aging strand that helps to give refreshed, smooth and glossy look to the hair.

    The other types of hair benefits include thicker hair, strand hair, moist hair, and stronger hair. The regular use of coconut water assures broad, thickening, smoothness, silky, and enough volume of hair growth.

    Coconut water benefits for the stomach

    Coconut water is not only a refreshing drink, but it also contains sufficient vital nutrients, that help in maintaining the body fit and slim. Coconut water helps in weight loss, and for people who suffer from water retention problems.

    Coconut water soothes the stomach and prevents constipation. It helps for curing ulcers, digestion problems, and for acidity. Coconut water has enough amounts minerals, vitamins, and electrolytes, helps the body hydrated, and helps to bring back the pH balance of the body to a normal position.

    In case of gastric illness or stomach upset, coconut water helps retains the body in a steady state and helps for immediate rehydration. Coconut water benefits are unbelievable. It is a natural remedy that everyone can use instantly for immediate recovery.

    Best time to drink coconut water

    Drinking coconut water increases water dehydration, helps in fighting fatigue, quick digestion, and to boost metabolism. Coconut water has unbelievable health and skin care. It is important to take coconut water regularly. At the same, there is the best time to drink coconut water.

    The best time to have coconut water

    Unlike other cooling drinks, coconut water can be used at any time. It is highly advised to drink in the morning or at noon for better stamina and the best result.

    Early morning on empty stomach: After wake-up in the morning, it is advised to drink coconut water on an empty stomach. It helps in increasing immunity power, makes it active the whole day, facilitates weight loss, and fights dehydration.

    After workout: It helps to boost the body after working out in the morning or evening. After working out, we lose too much of calories, and the body feels too tired, to fight fatigue, exhaustion, and dehydration, coconut water is the best energy-boosting drink.

    Final Words on coconut water benefits

    Coconut water benefits are explained in detail in this article. Take a look at it, and take care of your skin, body, and health with the best possible naturally available ingredients. Ensure to use coconut water products for hair growth and skin glow.

    Coconut water helps in fighting acne and skin-related problems. It is the best hydration agent that makes you hydrated immediately. Do take coconut water regularly for a healthy life.

    Health & Wellness

    15 best ways to improve your digestive health naturally

    Improve your digestive health naturally

    The digestive system is a unique organ where food goes through and turns into nutrients that the body uses for energy, growth, and cell repair. A big part of your immune system and human health is in the digestive tract. You can suffer all sorts of health issues when your digestive system is off.

    Digestive problems are common when they are occasionally troubling you but facing them frequently is not. It’s time to pay attention to improving your digestive health. Luckily, a good diet and lifestyle modifications can have a productive impact on your digestive health.

    Here are the best ways to improve your digestive health.

    Chew well

    improve your digestive health naturally

    The digestion process begins in your mouth. When you chew properly, it eases the work of your digestive system. The breakdown of the food starts in your oral cavity, the food breaks down into smaller pieces and mixes up with saliva. The longer you chew, the more breakdown of solid food into a semi-liquid mixture with more saliva.

    It eases digestion thus preventing indigestion and heartburn. Chewing food well n thoroughly improves the digestion process thus improving digestion health.

    Eat foods that have life

    Eat foods that have life

    Fresh fruits, vegetables, greens, whole grains, nuts, and seeds are real foods that are packed with high nutrients. These foods improve digestion and protect against all digestive disorders, help in balancing gut bacteria, and reduce the risk of digestive problems.

    Refined carbs, saturated fats, food additives, processed foods, low-calorie foods, and ice-creams that contain artificial sweeteners are well known for their negative effects on overall health and increased risk of developing digestive diseases like ulcerative colitis, IBS, IBD, bloating, diarrhea, leaky gut. Therefore, including whole foods and limiting processed foods in the diet is best for optimal digestion.

    Eat Fiber

    eat fiber digestive health

    Fiber helps keep your digestive system healthy. Fiber is good for regular bowel movements and also helps in treating and preventing various digestive disorders such as hemorrhoids, diverticulitis, and irritable bowel syndrome fiber also removes toxins and bad bacteria from the colon.

    Include both soluble and insoluble fiber in your diet. Soluble fiber absorbs water and adds bulk to your stools and also absorbs toxins. Insoluble fiber can not be digested by the body and is known as roughage. It speeds up elimination and makes the digestive tract clean.

    Legumes, lentils, nuts, fruits, vegetables, and oat bran are good sources of soluble fiber. Whole grains, the skin of fruits, and green leafy vegetables are good sources of in- soluble fiber.

    Cut down unhealthy fats :

    Cut-down-unhealthy-fats-improve-digestive-health

    Good fats give satiety and aids in good digestion and help in nutrient absorption and also reduce digestive inflammations as in IBD while Unhealthy fats make the digestion process slow and difficult and make you constipated.

    Limit your saturated fats (processed, fatty and fried foods) and include good fats like omega -3-fatty acids (flax seeds, chia seeds, pumpkin, sunflower seeds, nuts like walnuts, and fish).

    Ref this for Childhood Obesity

    Hydrate your body:

    hydrate your body and improve your digestive health

    Insufficient fluid intake makes digestive health sluggish and makes it constipated. Drinking sufficient fluids hydrates and heals digestive health. So, drink adequate water but not along with the meals. Foods that contain high water content like fresh fruits and vegetables, herbal teas, and unsweetened natural fruit juices also help in meeting fluid demands. 

    Take care of your liver:

    take care of your liver to improve digestive health

    The liver helps in improving your digestive health and makes it work efficiently. Just omitting alcohol is not the only solution but needs to include liver-friendly foods such as green leafy vegetables, dark-colored veggies like carrot, beetroot, and fresh natural juices to boost your liver performance thus supporting the digestive system. 

    Add in probiotics and prebiotics:

    probiotics and prebiotics for digestive health

    Prebiotics are a special type of fiber that acts as food for your healthy gut bacteria. Prebiotics are found in fruits, vegetables, and grains.

    Probiotics are the same kind of beneficial bacteria and yeast that are naturally present in our gut. Probiotics help in improving your digestive health by combating the bad effects of poor diet, antibiotics, and stress.in addition, probiotics can improve nutrient absorption, strengthen your immune system, and even help in the treatment of IBS. Probiotics are found in fermented foods and as supplements.

    Pay attention and Eat as Required:

    pay attention and eat for digestive health

    Listening to your body and paying attention to what you’re eating and how much you are eating improves your digestion health. Overeating any food is not good for your digestive system. Food in excess requires the body to expend more energy and adds stress to the digestive system. it slows down the process of digestion. Improper eating habits and improper food timings have a great impact on digestive health. 

    Maintain good Stomach Acid levels:

    good stomach acid level for digestive health

    Stomach acids are very important in the breakdown of the proteins (in the food) in the stomach and destroy pathogenic bacteria. Maintaining proper stomach acid levels is crucial for proper digestion. Boost your stomach acids by chewing food more, limiting processed foods, including fermented foods, and adding lemon to your water. Don’t have water along with your meal, it dilutes your stomach acids and diminishes the digestion process.

    Ensure the adequate intake of nutrients:

    Ensure the adequate intake of nutrients for digestive health

    Certain nutrients help in improving your digestion process. Glutamine is an amino acid that aids in gut health. Soybeans, eggs, and almonds are good sources of glutamine. Zinc is a mineral that is critical for a healthy gut, and its deficiency can lead to digestive disorders like diarrhea, colitis, and a leaky gut. Beans, Nuts, seeds like sunflower, and poultry are good sources of zinc.

    Power-on with a Detox:

    Power-on with a Detox for digestive health

    Detoxing on a regular basis can be the best way to restart your digestive engine.  aloe vera, amla juice, mint, and lemon concoctions help to detox your system and improve your digestive health.

    Exercise your digestive system:

    Exercise your digestive system

    Just like you train your muscles to grow stronger, it’s important to give the digestive tract a workout by eating high-fiber foods. These foods will make your guts work harder and take longer to digest.

    By using machines to process and refine food, it means that our body can then focus the majority of its time and energy on things like digestion. When you don’t train for a long time, your body becomes weaker.

    Regular physical and digestive exercise is one of the great ways to improve your digestion health.

    Natural Digestive Enzymes:

    Natural Digestive Enzymes

    Include Natural sources of digestive enzymes in your diet to improve your digestive health. Fruits like pineapple, papaya, and avocado, fermented foods are great sources that have digestive enzymes.

    Manage your Mental health:

    Manage your Mental health for Digestive Health

    When you are low and stressed, your digestion also gets upset, isn’t it?? Stress not only messes up the mind, but it also has an impact on your gut as the stress hormones directly affect digestion. Your brain and gut are connected so when the brain gets affected, it affects your digestion. Stress badly impacts your digestive health and leads to digestive problems like IBS, stomach Ulcers, Diarrhea, and constipation 

    Practicing stress management and relaxation techniques like Pranayama, meditation, and yoga may improve your mental health thus improving your digestive health.

    Skip the damaging habits:

    Skip the damaging habits for digestive health

    Smoking, excessive caffeine, and alcohol can interfere with the functioning of your digestive system. Smoking increases the risk of developing acid reflux. Smoking also causes stomach ulcers, ulcerative colitis, and gastrointestinal cancers.

    Alcohol consumption can increase acid production in the stomach and may lead to heartburn, acid reflux, and stomach ulcers. Excessive alcohol consumption also causes bleeding in the gastrointestinal tract, alcohol has also been associated with digestive disorders like IBD (inflammatory bowel diseases), leaky gut, and imbalance in gut bacteria.

    Excessive intake of caffeine can lead to ulcers and heart burns.

    Try to avoid these damaging habits to improve your digestive health.

    To Sum-up:

    Simple dietary and lifestyle modifications can help you to improve your digestive health. Eating a balanced diet packed with nutrients such as fresh fruits, vegetables, whole grains, healthy fat, and adequate fluids is the first move. Avoiding bad habits (smoking, alcohol, excess caffeine, tobacco) and practicing good habits (exercise, meditation, yoga) can help in improving digestive health.

    Health & Wellness, Skin Care

    Best Anti-Aging Tips of All Time

    Anti-aging Tips

    After some age, you may notice some signs of aging, such as fine lines and wrinkles. Every day you are busy with habits that can make your skin and overall health suffer, aging us in the process. From the food you intake to how you wash your face will change your skin.

    Is it essential to maintain your skin? Of course, yes, no matter your current age, you can start feeling more confident and energetic today. Let us see some essential Anti-Aging tips for your skin:

    Take some vitamin A to your routine

    One of the best ways to turn back the clock is to make topical retinoids part of your skincare arsenal. You can use retinol cream at home itself. Retinol contains vitamin A which helps to cure fine lines, uneven skin tone, dark spots, and texturized skin.

    Some dermatologists recommend that taking vitamin A stops the aging process before it starts. Always take prescribed retinoids to maintain good skin health and prevent photo-aging.

    Maintain body weight

    Always try to maintain your body weight. If you allow yourself to gain little pounds of weight, you may find yourself looking older than you are. Weight gain is also considered to be aging in several areas. The fat in the chin significantly changes your face look. So eat healthily and keep your body fit. 

    Avoid the sugary stuff

    avoid sugar for Best Anti-Aging

    Sugar does not just decay your teeth. It’s also a significant contributor to the loss of firmness in your skin, which can age you slowly. You need to take plenty of proteins and vegetables and avoid sugar.

    Poor diet and rich sugar items may cause wrinkles in your skin and loss of collagen and elastin. Where collagen provides structure and elasticity gives stretchiness to your skin. So take sugar in small amounts and focus more on leading a healthy lifestyle and eating an overall balanced diet. 

    Hydrate yourself

    hydrate your body

    You drank plenty of water throughout the day, keeping your skin healthy and youthful. Try sipping water throughout the day and never letting yourself feel thirsty is a good habit. Having water depends upon your body size and the activity you do.

    Drinking a small amount of water will cause wrinkles and create more dryness and dullness. Sipping more water is the key to keeping your face free from wrinkles.

    Stick to a sleep schedule

    Stick to a sleep schedule

    Insufficient sleep seriously risks your health condition, from depression to cardiovascular diseases. While you are sleeping, your bodies are repairing and detoxifying, and your hormones are being balanced. Inadequate sleep can cause eye puffiness and dryness.

    Sleeping on one side may cause wrinkles on that side alone. Always choose a back sleep pose that will cure back and neck pain. So take deep sleep, which helps your skin glow and body act.

    Protect your skin with proper clothing

    Protect your skin with proper clothing

    The excellent offense is the best defense for staving off wrinkles. Getting sufficient sun protection is one of the best things you can do for your skin when slowing down the aging process. You can wear sunscreen, or some clothes and hats are essential to protect your skin. 

    Make workout priority

    Make workout priority for anti-aging

    As you all know, the importance of workout. You can keep your body fit with the help of exercise or activities. Is it essential to take a shower after workouts? Of course, washing your face after workouts will keep you away from dead skin and other gems set into the pores, making them look more prominent, which is a sure sign of aging. So wash your face when after sweating heavily while working or exercising.

    Stay positive 

    stay positive for health anti-aging

    As you know that negative thoughts can completely take over your life, making you feel super down. Always see your life with good views that will help you to live longer. When the bad things hit you, you need the ability to shrug your shoulder and move on. Anti-aging tips will guide you to a good level.

    Start from the inside out

    start from inside out anti-aging tips

    Anti-aging creams can be helpful to your skin and give a glow. If you need a meaningful change in the health and appearance of your skin, that starts with your food and working towards it. Some people use some creams to look younger, and they never age. You need to go the whole way and heal from the inside of the body by eating a healthy diet.

    Say no to tanning

    tanning anti-aging-tips

    The golden glow in your skin wont is last long. If you’re trying to turn back the hands of time, tanning is a serious no. In such a case, you can use a sunless tanner. 

    Skin ages prematurely each time when you get a tan. Get healthy and stay that way starting today with the best anti-aging tips.

    Increase omega intake

    Increase omega intake for anti-aging

    Fatty fish are rich in omega. Omega can help your skin turn over a new leaf, leaving you looking younger. Omega fat is rich in fish, fish oil, flax seed, chia seeds, and walnuts.

    Omega is the main component of cell membranes; your body needs them to renew your skin cells. Most people try a low-fat diet that misses these healthy fats and thus results in dry, flaky, or inflamed skin. The help of omega fat will fix your health and feeling better in an instant.

    Add antioxidant intake for

    antioxidants for anti-aging

    Bulking up on antioxidants, whether through fresh fruits or vegetables, can make your skin healthier and more resilient and thus make your skin look younger. Adding antioxidants to your daily diet will promote skin elasticity and hydration. Some people use products that in super-antioxidant, which support skin health.

    Researchers say that extract from French maritime pine bark helps to reduce the appearance of fine lines on your face and promotes skin hydration. This is by encouraging the body’s natural production of collagen and hyaluronic acid.

    Go for nuts

    nuts for anti-aging

    Instead of taking fatty fish, you can intake nuts rich in omega. If you are a vegetarian, it’s an excellent choice to add walnuts as your protein. The protein in the walnut helps improve your skin’s elasticity and boost collagen production. Make healthy protein a priority in your diet by adding walnuts to your shopping list.

    Refer here for Health Benefits of soaked peanuts

    Avoid steamy shower

    Avoid steamy shower for anti-aging-tips

    Sometimes heat shower may be relaxing, but it could damage your skin and thus will make you look older in the process. Instead, take a regular shower to keep your skin moist, and your skin can be free from dryness.

    Opt for oil-based products

    Opt for oil-based products anti-aging tips

    You don’t have to be afraid of healthy oil in your food. In case, oil-based products can reduce your skin damage. The oil in the food penetrates deeply into the skin and hydrates beautifully without leaving a greasy feel. Look for oils rich in vitamin E and pro-vitamin b5 to hydrate and lock the moisture in the skin. 

    Manage your stress 

    stress and depression

    Enjoy stress-free life as often as possible can keep your skin more youthful. Doing some workouts, meditation, and getting enough sleep can help you live a stress-free life.

    If you are stressed, your body will release specific stress hormones, which affect your body. These hormones directly increase inflammation and reduce your body’s ability to repair the damage. Excess inflammation can disturb the collagen, which results in skin damage. Follow anti-aging tips to reduce stress and feel better to live a long life. 

    Use a gentle cleanser

    gentle cleanser

    Cleansing a face is a good way of protecting your skin. If you often wash your face will speed up the aging process. One of the most common mistakes you make is using too harsh a soap for your skin. Always try to use the mildest cleanser to protect your skin from aging.

    Don’t fear fat

    healthy fat for anti-aging

    The old generations skimped on dietary fat whenever possible. New research suggests that eating healthy fat can improve cardiovascular health, boost blood circulation, and thus keep your skin young. Eating a lot of healthy fat is essential for the skin. Every time you can affect your skin by eating unhealthy fats.

    One of the first changes you need to make is to change your diet, especially to make healthy fat. This will surely make some improvements in your skin tone. So it would help if you took healthy fat in every meal to look younger and more beneficial, as in anti-aging tips.

    Don’t pick your skin

    Don’t pick your skin anti-aging tips

    An important thing you should avoid is picking at your skin. Choosing your skin will give you dark marks and scars, making you older. Instead, prevent your hand and let them come out on their own or use some natural products to eliminate them. Pulling at your skin can cause damage, irritation, scars, and even wrinkles.

    Take some honey

    take some honey anti-aging tips

    Having sweets does not do any favor for your skin. Consuming honey will help to plump your skin and maintain your ageless look. Honey also helps draw water from the mineral tissues to the skin’s surface, keeping it moisturized, supple, and flake-free.  

    Consider your gut health

    gut health

    Your skin tissues are seated deeper. Getting your gut health is the critical step toward younger skin. You know that maintaining a proper diet improves digestion and restores healthy gut bacteria, enhancing the skin naturally. Whip the gut into shape and enjoy a more youthful life. 

    Avoid inflammation in its track

    skin inflammation

    Inflammation is the main reason that damages the skin. The best way to keep your skin healthier is to reduce the inflammation in the dermis. This reduces blood flow in the dermis and disturbs the elasticity and collagen. 

    Use a humidifier

    Use a humidifier for anti-aging

    The humidifier is used in the treatment of the common cold. Humidifiers also come to keep your skin hydrated and radiant. Using the humidifier will be helpful to the inside and outside of the body. Some dermatologists recommend that people use a humidifier as part of their skincare and improve their overall health routine each year before winter. 

    Intake vitamin C

    vitamin c intake

    Vitamin C is rich in orange and lemon. Vitamin C is also essential to collagen, giving your skin structure. Eating a lot of citrus fruits, which are rich in vitamin C will make the collagen to create new skin scaffolding. 

    Protect your neck

    protect your neck skin from aging

    It’s not only essential to look at your face but also to take care of your body. Use some sunscreen or moisturizer to protect your body. The thinner skin on the neck and chest tends to age faster than the skin on the face. You can make yourself look older when you do not care about your skin.  

    Don’t forget your lips

    avoid wrinkly lips

    Often you can apply sunscreen to your face but also forget a part of your face that can give away your age in an instant is your lips. To avoid wrinkly lips, apply lip balm with an SPF rating of at least 30. To make your lips look better, apply lip balm every two hours.

    Don’t believe the hype

    commercial advertisement

    Some commercial advertisements and pretty packages can fool you by thinking that the cream is a miracle anti-aging tip. Some product gives super result and also helps the skin to shine. In contrast, other products can cause severe damage to your skin. Before applying any cream, take some time for the trial to produce your skin.

    Try microneedling

    microneedling for anti-aging

    Microneedling is a pain-free treatment that increases your skin’s natural collagen production, filling fine lines and acne scarring.

    Add turmeric to your recipes

    turmeric

    Adding turmeric to your recipes can heal the fine lines and wrinkles in your skin. Turmeric can act as internal and external inflammation.

    Steer clear of coconut oil 

    Steer clear of coconut oil 

    Most people use coconut oil as a moisturizing agent, which may speed up aging. Coconut oil is attracted to water and loves water, known as hydrophilic. However, coconut oil pulls the water from your skin, pushing you to look older. Make sure to follow anti-aging tips to look younger.

    Final thoughts on anti-aging tips

    ANTI-AGING TIPS

    It is essential to look younger and healthier. Certain creams can damage your skin, and it is necessary to consult with your doctor before using some products. The above-listed tips are helpful for you to look younger.

    Health & Wellness

    16 Ways to keep your Heart Healthy

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    This Article is all about understanding the ways to keep your heart healthy.

    A strong heart is the cornerstone of overall good health. A healthy lifestyle can help people of any age to prevent heart disease and lower their risk of suffering a heart attack or stroke. By doing exercise and eating a nutritious diet you can maintain a healthy heart.

    Even at a younger age, you can begin taking care of your heart. It is accurate to say that the sooner you start making healthy choices, the longer you will reap their benefits. Activities like knitting, sewing, and crocheting can help you decompress and improve your heart health.

    But even if you have previously experienced a heart attack, adopting healthy practices to promote good health might be beneficial. Heart disease is one of the primary causes of death, and it is preventable. While some risk factors, like age, sex, and family history, cannot be changed, there are several strategies to lower your risk of heart disease. You can laugh aloud throughout the day to keep yourself out of stress.

    Below listed are some of the best ways to keep your heart healthier:

    • Physical Activity
    • Importance of Having a Healthy Food
    • Limit the intake of salt
    • Balanced Diet
    • Consume Less Sugar
    • Maintain Proper Dental Health
    • Stop Smoking
    • Enough Sleep
    • Manage Stress
    • Maintain a Healthy Weight
    • Reduce the Intake of Alcohol
    • Avoid Sitting for a Long Time

    Benefits through physical activity:

    Any movement that works your muscles and consumes more energy than you do while resting is considered physical exercise.

    Physical activity includes walking, running, dancing, swimming, yoga, and gardening. The essential things you can do to maintain the health of your heart and lungs are to be physically active, maintain a nutritious diet, and quit smoking. Physical activity, even in little doses, benefits your health. 

    Your heart benefits from physical exertion, especially aerobic activity. Exercise improves heart health and lowers risk factors for coronary heart disease. It can help you maintain a healthy weight, reduce blood pressure, and improve and manage your body’s capacity to regulate insulin and blood sugar levels.

    It lowers your risk for diabetes, lower levels of C-reactive protein, a marker of inflammation, and lower blood levels of other fats and cholesterol. 

    Your risk of heart disease may increase if your CRP levels are high. Physically inactive people have a nearly two-fold higher risk of developing heart disease.

    Doing exercise regularly can highly benefit your health. At least 10 minutes should pass between each round of exercise. For instance, spend at least 30 minutes each time walking quickly five days a week. 

    Become Physically Active:

    Persons who are not physically active are more likely to experience a wide range of health issues, such as heart disease. Any form of exercise is preferable to doing nothing at all. To lower the risk of heart disease, it is advised that one engage in at least 150 minutes of moderate activity per week.

    Daily walking for 45–60 minutes is recommended for those just getting started. Being constant is important to have a healthy heart. Exercise can help lower blood sugar, cholesterol, and blood pressure, in addition to assisting people in losing weight.

    Importance of having healthy food for a healthy heart:

    Healthy food can help you to prevent heart disease and lower your risk of suffering a heart attack or stroke. To start caring for your heart, you can begin at any age. Having a healthy heart is essential for general well-being. It supplies oxygen, transports waste and contaminants out of your body, and circulates blood that is rich in nutrients. 

    It is crucially responsible for almost everything that keeps your body alive, from the successful operation of your immune system to the transportation of oxygen throughout your body as the center of your cardiovascular system. Losing weight, eating healthily, staying active, lowering cholesterol, and maintaining blood pressure are straightforward lifestyle modifications that impact heart health. You could face many issues if you don’t care for your heart. 

    The main component of your circulatory system is your heart. It regulates blood pressure, and heart rate, and pumps blood throughout your body. Your heart resembles a home in several ways.  It has plumbing, an electrical system, rooms, doors, walls, and so forth.

    Various components work together to maintain blood flow and nourish your other organs. Some of the most prevalent medical disorders are those that have an impact on your heart. 

    Limit the intake of salt:

    People who consume too much salt typically increase blood pressure, which increases their risk of heart disease and stroke. Adults are advised to consume less than six grams of salt daily. You should cut back on your salt consumption and check the salt content of goods by reading the labels.

    Fast foods and processed meat items frequently have very high salt content. You can lower your blood pressure by taking less salt, which should also decrease the dosage of blood pressure-lowering drugs. Be on the lookout for strategies to maintain a healthy heart.

    Maintain a healthy and balanced diet:

    The significant risk factors for heart disease are high cholesterol, high blood pressure, and being overweight, which can be reduced by changing one’s dietary habits. As a result, just a few small dietary changes can significantly reduce the risk of cardiovascular disease. Moderating your regular intake of alcohol and salt are heart-healthy practices.

    Consume Less Sugar:

    Sugar supplies empty calories that can easily result in obesity. Sugar is quickly elevating to the position of public enemy number one. Everywhere and in most foods, sugar may be found. Diabetes, blood vessel disease, and heart disease can all be brought on by excessive sugar intake.

    Sugar is also a significant contributor to tooth decay and dental cavities. We must reduce our sugar consumption. Reduce your intake of sugary foods like pies, sweets, chocolates, and other baked goods, as well as alcoholic beverages like soda. Since many foods are high in sugar, reading labels is crucial to maintaining a healthy heart. You may attempt to steer clear of the bulk of these foods.

    Have healthy food:

    Maintaining a long-term healthy diet requires balance. Meats, grains, fruits, and vegetables should make the most of your diet. You will be able to indulge occasionally if you eat this way most of the time. It’s crucial to permit yourself sometimes to consume something you crave. Therefore, do not feel bad about rewarding yourself for eating well by treating yourself. Just be careful not to indulge yourself excessively. Colour should be considered when selecting your vegetables. 

    A colorful plate with lots of dark green, orange, yellow, and red veggies helps provide you with more minerals and vitamins. Reduce or even stop eating items that have undergone extensive processing. Foods in boxes and packages, especially those ready to eat, have experienced much processing.

    Think crackers, and potato chips, can contain large amounts of salt. You can look for salt-free foods. Use water in place of soda and energy drinks. The sugar content in soda and energy drinks is astronomical. You can substitute water for these products to improve your health. Having healthy food can make your heart healthy. 

    Eat more fish:

    Eat more fish, such as salmon, tuna, mackerel, cod, and other varieties, instead of red meat. Unsaturated fatty acids, abundant in these fish, can reduce your blood cholesterol. It is advised that people eat fish at least twice or three times every week. If you are a vegetarian and yet want to reap these advantages, you can do so by consuming foods like walnuts, wheat germ, flaxseed, pumpkin seeds, and canola oil when cooking.

    Eat healthy fats:

    Saturated, polyunsaturated, and unsaturated fats are all essential components of our diet. Tran’s fat is one type we don’t need because it raises your lifelong risk of developing heart disease or a stroke. You can improve the blood flow throughout your body by eliminating them from your diet.

    They are industrially manufactured fats frequently used to enhance flavor and texture in packaged baked products, snack foods, margarine, and fried fast food.

    Eat a good amount of plant-based food:

    The advantages of a plant-based diet are now beyond dispute. Fruits and vegetables are plant foods high in essential nutrients and minerals and low in calories. Vegetables are a good source of fiber that can help you to control bowel motions and lower blood sugar. 

    You should consume at least 2-4 plant-based foods daily, with all fruits and vegetables considered heart-healthy. People who follow a plant-based diet typically enjoy better health, a longer lifespan, and fewer medical conditions.

    Manage Stress:

    Some people use harmful coping mechanisms to deal with stress, such as binge eating, drinking excessively, or smoking. Your health can be enhanced by finding more effective stress-reduction techniques, such as exercise, relaxation, or meditation. You should keep your mind relaxed and do your activity without getting stressed. 

    Everyone manages stress in their unique way. Your health may be directly impacted by how you respond to it. You can reduce tension by doing breathing exercises. Additionally beneficial in reducing stress is meditation. The best approach to handle it is to exercise. 

    Maintain a Healthy Weight:

    Numerous studies have demonstrated that obesity increases the severity of existing cardiac conditions by overworking the heart and increases the risk of hypertension, coronary heart disease, and cerebrovascular accidents. It favors the development of type 2 diabetes and other conditions that are impacted by the overload they are exposed to, such as lung and osteoarticular disorders.

    A BMI of more than 25 is linked to an increased risk of coronary heart disease by about 40%. Everyone needs to be aware of their BMI and take appropriate action, especially if they are older than 20.

    Reduce the intake of alcohol:

    Drinking alcohol is linked to various health issues, such as high blood pressure, heart muscle damage, and the onset of abnormal heart rhythms. Alcohol is known to lower blood cholesterol in small doses, but since some people cannot manage how much they consume, it could become more troublesome. Walking, which is safe and cost-free, is another simple way to profit from a fair bit of alcohol. Male should limit alcohol consumption to two glasses of wine per day, while women should limit their consumption to one glass per day.

    Avoid sitting for a long time:

    People have found that prolonged sitting is unhealthy for your health, regardless of how much activity you get. This is terrible news for many people who work sedentary jobs all day. According to research, the number of hours spent sitting was linked to a 147 percent rise in cardiovascular events and a 90 percent rise in mortality from these events.

    This finding was based on the combined findings of several observational studies that included nearly 800,000 participants. 

    Maintain proper Dental Health:

    Because people with periodontal disease frequently share the same risk factors for heart disease, dental health is an excellent indicator of overall health, including your heart. Studies on this matter are still ongoing, but many have demonstrated that oral bacteria involved in the onset of gum disease can enter the bloodstream and increase C-reactive protein, a marker for vascular inflammation. Heart disease and stroke risks may consequently arise due to these changes.

    Stop smoking:

    One of the critical factors of heart issues is tobacco usage. Smoking damages the cardiovascular system raises the risk of thrombosis decreases the coronary arteries’ diameter and makes the heart hard to pump blood. As a result, it’s imperative never to use tobacco or smoke around other people. 

    Get enough Sleep:

    Your heart’s health depends on getting enough sleep. No matter your age or other health practices, your risk of cardiovascular disease may be higher if you don’t get enough sleep. According to a study that included 3,000 persons over 45, those who slept less than six hours each night had a heart attack or stroke approximately twice as frequently as those who slept six to eight hours every night. According to the research, insufficient sleep can affect various biological functions and underlying medical issues, including blood pressure and inflammation.

    Bottom line: for Ways to keep your heart healthy

    We know that altering your way of life is not simple, so try to go forward incrementally while acknowledging your accomplishments. Spending time with your loved ones is essential because it helps maintain a healthy heart. You should do a regular check-up to have a healthy life. 

    Nutrition

    12 Amazing benefits of castor oil on hair

    benefits of castor oil on hair

    You could say that having hair problems is a common issue. There are very few people who do not experience scalp or hair issues. You may use a number of high-end products, but they had no effect at all. As a result, in recent years, an increasing number of beauty lovers have started appreciating natural therapies that have greater advantages with no drawbacks.

    One of the finest natural cures for hair problems is castor oil. Of course, castor oil will improve hair growth. Since you were young, you have heard about this oil, which was Grandma’s favorite remedy for numerous issues.

    Castor oil provides a variety of health and aesthetic advantages both of which go beyond the apparent and have therapeutic value, solving any issue at its source. As a laxative, castor oil is commonly utilized. However, castor oil’s natural antiviral and antibacterial properties are advantageous for the skin’s health. In addition, hair growth depends on it. Below you will see the clear benefits of castor oil on hair:

    What is castor oil?

    Ricinus communis, another name for castor oil, is a nutrient-rich vegetable oil made from castor beans. However, it comes from tropical east Africa. It is widely used for aesthetic and therapeutic purposes in India and the West Indies.

    Typically, castor oil is transparent or light yellow. However, it is referred to as black castor oil when it is produced by roasting or boiling. Castor plants come in a number of different types. While the oil offers advantages, the seeds and beans should not be consumed because they are toxic and sometimes even fatal.

    How often should you apply castor oil on Hair?

    Apply the castor oil twice per week if you belong to the first group or wish to use it to gain the advantages of a healthier scalp and silkier, more youthful-looking hair. In some cases, you may be able to use castor oil daily. However, you should dilute it with 50% coconut oil because it can cause sticky buildup.

    It is a simple procedure. Put a few drops of castor oil onto your hand and massage the scalp softly. You can let the oil settle in your hair for 45 to 60 minutes. Next, use your favorite shampoo and conditioner to cleanse your hair and scalp.

    Hydrate and moisturize your hair strands

    The moisture castor oil offers to your hair and scalp is similar to other natural oils. It contains a lot of ricinoleic acids, important amino acids, and organic emollient for hair. Additionally, it has a lot of Omega 6 and Omega 9 fatty acids, which give hair hydration. Castor oil helps seal moisture and natural oils into the hair strands by attracting them.

    Healthy and shiny hair 

    Your hair will remain strong, glossy, and soft with the help of castor oil, a natural conditioner. This oil’s oleic and linoleic acids can help your hair get back to normal. When massaged, this oil helps in boosting blood flow, which enhances hair growth. Because of its moisturizing qualities, castor oil is excellent for dry, breakable hair.

    Antibacterial and antifungal properties 

    Improper care for your scalp causes dryness and fungus, which in turn causes flaky scalp and dandruff. Therefore, keeping good scalp health and nourishment is essential, which calls for a regular hair care regimen. You can prevent and stop the growth of a number of bacterial and fungal illnesses that could harm scalp health by applying castor oil to the scalp.

    Thus, it is among the simplest and most effective techniques to prevent infections in the hair. The same advantages can be applied to the scalp, keeping it free of problems like eczema just like it does for the skin.

    Castor Oil is Rich in vitamin E 

    Several essential components for healthy hair may be found in castor oil, which is also high in fatty acids and vitamin E. These strengthen and add shine to the hair while promoting healthy, good hair development. Vitamin E shields the hair from damage by stopping environmental free radicals from destroying the hair’s quality and strength. In order to maintain the proper growth and resting cycle for your hair and prevent excessive hair loss, castor oil also helps in protein synthesis.

    Boost hair growth 

    Your scalp serves as both the skin on your head and the basis for your hair follicles, so how well you care for it and how healthy it is will directly affect how healthy your hair follicles are. If your hair is not getting enough hydration and nutrients, the dead hair follicles can develop on the scalp, inhibiting hair development and encouraging hair loss.

    Therefore, it is essential to use castor oil to oil the hair. Do this on alternate days if you have a dry scalp, and you will experience a variety of advantages. It can be done for people with oily scalps once or twice a week. In addition to moisturizing and nourishing the scalp, massaging the scalp with castor oil helps improve blood flow and accelerate hair development from within the cell.

    Apply the warm oil to the entire scalp. To prevent any dryness or split ends, be sure to coat the hair strands well.

    Balance the pH Levels on the scalp

    The vital fatty acids in the castor oil help to maintain the scalp’s pH balance, and its thickness allows it to penetrate the scalp effectively. This helps keep healthy, balanced skin by preventing the development of dandruff and flaky skin and enhancing blood flow under the scalp.

    Enables Smoother, Frizz-free Hair

    The best natural conditioner and hair softener is castor oil. Its emollient qualities make it the perfect product for smoothing out frizzy, dry, and damaged hair. This oil can restore normalcy to hair that has been damaged by stress, pollution, poor lifestyle choices, or lack of regular care since it contains significant amounts of oleic and linoleic acids.

    Your hair is also less likely to develop split ends when using castor oil. To avoid dry and damaged ends, all you need to do is apply it to the ends of your hair every night before bed. Regular application of castor oil also strengthens breakable but brittle hair, improving your hair’s general condition and structure.

    Castor oil for nourishment and strength 

    Popular hair oil on the market is castor oil, which is one of the most nourishing. It is an excellent ingredient because it contains a great combination of proteins, vitamins, fatty acids, and antioxidants that work together to create a comprehensive hair treatment that is affordable and simple to integrate into busy schedules.

    The vitamin E-rich component starts by hydrating the scalp and works its way up to mending hair follicles while simultaneously promoting healthy hair growth.

    Protects against breakage of hair

    According to the theory, the high concentration of ricinoleic acid may enhance blood circulation in the scalp, resulting in nutrient delivery to the hair follicles, stronger strands, and reduced breakage. Castor oil is a humectant and a great medium for retaining moisture and shine. And as you all know, hydrated hair may have a higher probability of growing faster.

    Castor oil for dandruff 

    Some people state that the omega-9 fatty acids in castor oil can not only moisturize your hair but also balance the PH of your scalp, lessen dryness, and eliminate dandruff. Castor oil can be used to create a few simple hair care solutions that will speed the dandruff removal process.

    One such cure involves ginger juice, which is produced by mixing ginger and castor oil and is applied as a 30-minute hair mask to remove dandruff and clear pores.

    Another option is to combine aloe vera gel, tea tree oil, and castor oil, apply it, let it sit for an hour, and then thoroughly rinse with natural shampoo. Because aloe vera has calming effects that preserve the scalp and help with scalp flaking, this particular hair mask can be used several times a week and is beneficial.

    Castor oil for thicker hair

    Two factors bring this on its key elements promote hair growth, and its bacteria-clearing qualities assist remove problematic follicles. A castor oil hair mask is particularly beneficial for smaller regions of hair, like eyebrows, or on baby hairs where growth is stimulated for people seeking thicker hair.

    It can thicken hair or at least have a thickening effect, like how castor oil encourages hair growth. Use on its own or together with lemon oil to refresh cuticles.

    Tames your curls

    Castor oil is fantastic oil for curly female already know benefits for hair, but you should also use it. Use thinner but equally nourishing carrier oil like coconut or jojoba to help spread your castor oil hair mask throughout your curls, especially those with denser locks.

    To get the full benefits of castor oil for hair, slick it through a protective sleep style for anti-breakage, deeply moisturizing, and curl-taming power. 

    Final Thoughts on Benefits of castor oil on hair

    As you all know, hair is more important in the body. So you should take care of it in an additional way. Apart from unnatural remedies, you can consider using natusral castor oil. It will help you in many ways. The above listed are the benefits of using castor oil on your hair. 

    Health & Wellness

    Male Infertility: Causes, Symptoms, Diagnosis & Treatment

    Infertility is a common problem for a male. Male infertility is a health issue in a man that lowers the chance of his wife getting pregnant. Many reasons cause infertility in males. In more infertility cases, the problem is with men. It is often caused by issues with sperm production or sperm delivery. Male infertility is caused due to illness, injuries, chronic health problems, and other factors. Infertility can cause stress and frustration. Several treatments are available for infertility. 

    If you have infertility issues, it doesn’t mean that you won’t be able to have a child with your partner. It is a problem in the reproductive system that stops you from impregnating a female. There are several treatments and procedures to increase the chance of fertility. Below listed are some of the causes, symptoms, and treatments for infertility in males:

    Male Infertility Causes:

    https://gonutritionhub.com/male-infertility/male infertility causes

    Some of the health problems can stop cells from growing into sperm. The issues will prevent the sperm from reaching the egg. The problem starts from the growth and formation of the male reproductive organs during puberty. The testicles should function properly, and the body must produce testosterone to trigger and maintain sperm production. 

    If sperm is produced in the testicle, the tubes transport them until they mix with semen and ejaculate out of the penis. If sperm production is low, it decreases the chance of making pregnant. If the function of your sperm is abnormal, the sperm will not reach your partner’s egg. Infertility causes in a male are due to many biological and environmental. 

    • Sperm disaster
    • Immunologic infertility
    • Obstruction
    • Hormones
    • Medication is the major cause.

    Symptoms of male infertility:

    Infertility is the major symptom. Having a child often takes center stage in people’s life. Both men and women who are trying to get pregnant frequently experience feelings of depression, loss, grief, and inadequacy. Failure is common in males and females, but it is more in males. 

    The couples going through any of these emotions might wish to get support from medical professionals like therapists and psychiatrists who have experience in working with infertility problems. These professionals can give you proper treatment and assist you in dealing with the situation realistically. 

    • The problem with sexual function. 
    • Pain in the testicle area
    • Inability to smell
    • Lower sperm count than normal
    • Not getting a child for a long period

    When to visit a doctor?

    Suppose you feel ejaculation problems and discomfort in the testicle area. If your partner is above 35, it is very important to meet a doctor to increase the chance of getting pregnant. Visiting a doctor in the early stage can cure your problem quickly. You must see a doctor if you cannot conceive a child after a year of regular and unprotected intercourse. 

    Medical causes:

    Some infections might affect sperm health, and that can prevent the sperm from passing through. These include some sexually transmitted diseases, such as gonorrhea or HIV, as well as inflammation of the testicles. Some illnesses can cause irreversible damage to the testicles and lower the production of sperm. When orgasm occurs, semen enters the bladder rather than coming out the tip of the penis, resulting in retrograde ejaculation. Retrograde ejaculation can be caused by several medical disorders, including diabetes, spinal injuries, drugs, and bladder, prostate, or urethra surgeries.

    The reproductive system can be directly affected by cancers and tumors through reproductive hormone-producing tissues like the pituitary gland or unexplained causes. Surgery, radiation, and chemotherapy can have an impact on male fertility. Infertility may be caused by problems with the testicles or affecting other hormonal systems, such as the hypothalamus, pituitary, thyroid, or adrenal glands. A variety of reasons causes these problems. 

    Environmental causes:

    Heat and chemicals can reduce sperm production and function. Pesticides, herbicides, and organic solvents can lower the sperm count. A heavy metal exposure may also cause infertility. Radiation exposure can reduce the sperm count, and the high dose of radiation is the reason for the permanent reduction of sperm. 

    Infertility caused in males is because of various problems. Overheating may affect sperm production and function. The frequent use of hot tubs may temporarily reduce the sperm count. Sitting for a long period or working with the laptop for a long time can increase the temperature in the scrotum and decrease sperm production. You should maintain proper health. 

    Health and lifestyle:

    With the increased muscle mass and strength, anabolic steroids have the potential to shrink testicles and lower sperm counts. The quantity and quality of your sperm may also briefly decline if you use cocaine. Consuming alcohol can reduce testosterone levels and lead to erectile dysfunction, and decrease sperm production.

    Fertility issues could result from excessive drinking-related liver damage. The obesity problem can increase the chance of infertility. Smoking may cause infertility in men compared to non-smokers. Male fertility may also be affected by secondhand smoke. 

    How common is male infertility?

    Most couples struggle with infertility, and it is a big issue. One in every six couples attempting to get pregnant has infertility. Male factors are the main cause of infertility in at least half of all cases. This indicates that approximately 10% of men trying to get pregnant are infertile.

    Diagnosis of male infertility:

    To solve infertility problems, the doctor usually orders a semen analysis and blood test to measure your hormone level. The test is done to check the infections, and they will send you to get a scan to look at the testicle. In many cases, a testicular might be needed for diagnosis. 

    Treatment for male infertility:

    Your doctor can help you to change your behavior if a component of your lifestyle is the reason for your infertility. They can also identify alternatives if your medicine for other problems may be the reason for your infertility. Your doctor might suggest hormonal therapy or other medications to address your infertility. If varicocele tract blockages are the root of your infertility, surgical procedures can be carried out to treat them. If you and your partner cannot conceive by yourself, assisted reproductive technologies may help you get pregnant. 

    Health effects of male infertility:

    Testicular cancer and poor health can bring numerous chronic conditions, such as diabetes, heart disease, and depression may cause male infertility. It is not that every infertile man will have an illness. But it is very important to take care of you and meet a doctor to have a regular check-up. Meet a doctor if you and your partner have been trying to conceive for a year without success. 

    The result of fertility may be less due to age. Fertility problems can cause stress to both men and women. So you can attend a couple of counseling to have confidence. Some fertility services focus on female than a male who comes to meet a doctor in the case of infertility. Both the partners should be investigated from the outset.

    What tests are done?

    Your doctor might perform a semen analysis initially. The following tests will be taken:

    • Sperm volume will be counted
    • The sperm will be counted per millimeter of semen 
    • The sperm count in your entire ejaculate
    • Velocity: The sperm’s rate of movement.
    • Linearity: how straight your sperm moves
    • Color
    • Viscosity: The rate at which your semen dissolves.

    Treatment:

    The exact reason cannot be found for infertility causes in males. Your doctor might be able to suggest treatments or actions that will result in conception. It is advised to check the female spouse in cases of infertility. According to your problem, particular therapies might be suggested. Several surgeries are done for infertility in males. The treatment for sexual intercourse can help you in pregnancy. If you have any infection in your body, you will be treated by the doctor. 

    After treatment:

    The majority of the time, outpatient surgery can treat male infertility. These are performed while sedated by IV or general anesthesia. Although postoperative, there may be discomfort, and you can recover quickly. Your healthcare professional will conduct a physical examination to take care of yourself. 

    The veins are blocked off during surgery to stop unnatural blood flow, and the veins frequently remain swollen. Menstrual samples should be analyzed every three months for at least a year or until pregnancy. Ask your doctor about ARTs if you continue to have difficulty getting pregnant.

    Infertility can be stopped:

    In the materialistic world, several technologies have been found to treat male infertility. There are several treatment options for infertility. Depending on the case, the treatment can vary. Hormone therapy is done to increase the number of sperm. You should maintain good health by doing exercise and eating healthy food. You should stop smoking and drinking. 

    Final Thoughts on Male Infertility:

    It is very important to have confidence that you can make your child yourself. You should not get panicked by undergoing infertility treatment. You can convey your thoughts to your partner. You can stay in touch with your loved one and express your emotions so that you can feel relaxed. 

    Nutrition

    16 Evidence-Based wheatgrass Benefits

    Wheatgrass has several health benefits, let us have a look into the following

    Are you planning to improve your immunity and get more benefits from the natural intake? If yes, then wheatgrass is the best one you can choose from natural things. Wheatgrass is the latest herb to gain popularity in the field of natural health, popping up everywhere from juice bars to health food stores.

    The ordinary wheat plant, Triticum aestivum, produces freshly sprouted leaves used to make wheatgrass. You may either grow it or make it home, and you can buy it as a juice, powder, or supplement. Wheatgrass benefits you to improve immune function and perform everything from liver detoxification. Below listed are all the health benefits you will acquire from wheatgrass:

    What is wheatgrass?

    The young grass of the Triticum aestivum wheat plant is known as wheatgrass. It may live indoors or outdoors and is a plant that grows in temperate areas. Many people plant wheat seeds in water, which grows wheatgrass, and then collect the leaves. Several of the vitamins and minerals in wheatgrass, some of which are antioxidants, include and they are:

    • Vitamins A, E, C, K, and B6
    • Calcium
    • Selenium
    • Magnesium
    • Iron

    Wheatgrass benefits

    Supply high levels of oxygen and nutrients to the body

    In wheatgrass, you can get a high quantity of oxygen carried by chlorophyll, which is particularly effective in helping your body heal cellular defects. With each heartbeat, your cells receive more oxygen because of chlorophyll’s high oxygen content, which also helps the blood carry more oxygen.

    Wheatgrass benefits in juice and can increase your red blood cell count, enabling your body to deliver essential nutrients to the organs more efficiently and encouraging healthy waste elimination from the cells. Wheatgrass can be a powerful method for avoiding chronic illnesses and nurturing disease reversal because the majority of today’s diseases require a low-oxygen environment to exist. In particular, the brain, which consumes 25% of your total oxygen supply, depends on oxygen for several body processes.

    Immunity booster

    If you want to increase your immunity level, then the best thing is you can take wheatgrass in juice form. As wheatgrass juice is filled with vital enzymes and amino acids that protect your body from the damaging effects of pollutants and carcinogens that cause havoc inside of your body.

    The excellent nutrients in wheatgrass will boost every cell in your body by taking wheatgrass juice. Additionally, they act as a balance to toxins and other dangerous substances that can affect the body.

    Improves hair health

    You may know in this modern era, most people fall under stress, so they lose their hair. The best way to regain the hair is to take wheatgrass juice in a routine. Regular wheatgrass consumption helps eliminate dead skin cells from the scalp and encourages your hair growth.

    Your usual shampoo can be improved by adding a teaspoon of wheatgrass powder to strengthen your roots and repair your hair damage. Wheatgrass powder applied to the scalp can stop hair from going grey. You can get rid of dandruff or a dry, itchy scalp by rubbing a wheatgrass powder and water poultice on your scalp. The ability of wheatgrass to prevent hair from aging is the focus of numerous current research studies.

    Promoting an Alkaline body

    Health requires an alkaline condition in the human body. The most prevalent negative behaviors, environmental pollutants and chemicals, junk and processed meals, and poor lifestyle decisions all lead to an acidic environment, in contrast to the alkalinity that your body naturally produces from your important minerals, vitamins, and nutritious foods. In settings that are alkaline, diseases like cancer, infection, and inflammation do not exist.

    In the body, wheatgrass stimulates a potent alkaline response that works to neutralize toxins and maintain good health. Wheatgrass contains chlorophyll, which has anti-aging, metabolism-boosting, and skin/beauty advantages. Wheatgrass’s alkalinity also helps you to regulate your body’s pH and protects your cells from damage.

    Weight loss

    Are you planning to reduce the weight of your body? Then you can take wheatgrass. Wheatgrass contains a lot of selenium, which helps your thyroid gland to work better. And also, it enhances thyroid function, which allows for weight maintenance. It is a great method to add selenium to the daily diet.

    To lose weight, drink a glass of wheatgrass juice first in the morning. Because wheatgrass juice is so nutrient-dense, you may stay away from cravings for unhealthy foods that could cause you to overeat.

    Promotes better skin

    Wheatgrass’s blood-cleansing abilities help it to prevent skin outbreaks like acne and pimples by detoxifying the body. Acne can be treated and prevented by applying milk and wheatgrass powder paste, which promotes good skin. Skin regeneration and faster healing are promoted by vitamins E and B.

    The anti-fungal qualities of wheatgrass, which protect your skin from infections and breakouts, have been demonstrated by extensive research. You may make your skin glow by applying wheatgrass juice to your face and neck.

    The best natural treatment for wounds, bruises, sores, bug bites, rashes, sunburns, boils, and bruises is due to these qualities. Wheatgrass’s organic anti-aging benefits help in cell renewal, treating drooping skin, preserving skin elasticity, and maintaining a youthful appearance.

    Protection against free radicals and antioxidants

    Strong antioxidants found in wheatgrass help protect you from illness and oxidative damage. According to studies, wheatgrass inhibits lipid peroxidation in the liver, which reduces inflammation.

    In addition to supporting your detoxification organs, antioxidants might probably protect your DNA from mutations that might promote the growth of cancer and auto-immune diseases.

    Lessens inflammatory

    The combination of fiber, chlorophyll, vitamins, and minerals can help alleviate any kind of inflammation. Wheatgrass benefits have been shown to be quite effective at stopping bleeding, reducing pain, and hastening the healing of wounds because of its anti-inflammatory characteristics.

    It has the potential to be beneficial in treating related ailments such as stomach ulcers, sore throats, and even arthritis, colitis, and hemorrhoids.

    Purify the liver

    The benefits of wheatgrass for the liver are probably its best-known features. With its cleansing qualities, minerals, and enzymes, wheatgrass is able to rebuild and renew the liver, which the body uses to metabolize what it consumes. Eating wheatgrass may even protect the liver from the damaging effects of alcohol.

    Fight the common cold

    With the help of wheatgrass supplements, you can prevent colds by boosting immunity and ensuring that your body receives all the necessary vitamins. If you do not want to take wheatgrass supplements all year round, concentrate on the colder months when your risk of getting the common cold is much higher.

    Remove infections

    Wheatgrass contains chlorophyll, which helps your body stay balanced and fight off bacterial diseases. It achieves this in a number of ways, including through the prevention of general inflammation, enhancement of your body’s inherent immunity, and presence of antibacterial and antimicrobial agents. The combination of these properties makes wheatgrass highly effective at fighting a variety of diseases.

    Loaded with energy and life-force

    The wheatgrass juice is a direct energy source for the plant you can get to enhance your energy level. It is a natural food that has bio-electricity when it is eaten fresh. The life force within the living juice is this high-frequency energy. This source of life-force energy has the capacity to release strong renewing vibrations and improve inner connection. In addition to helping you fight off DNA deterioration, these powerful nutrients can shield you from the residual impacts of premature aging and cellular disintegration.

    Recent studies demonstrate that the electrical charge between capillaries and cell walls, which strengthens the immune system, can only be restored by living foods and liquids. Wheatgrass juice, when it is fresh, rules first among natural drinks.

    Feed your brain

    Wheatgrass contains chlorophyll, which helps improve red blood cells’ health and provides the body with oxygen. In particular, the brain, which consumes 25% of the body’s oxygen supply, depends on oxygen for many bodily functions. Wheatgrass is, in a very realistic way, brain food.

    Increases fertility

    Considering that wheatgrass boosts sex drive and energy, a glass of wheatgrass juice might liven up your love life. Your sexual organs increase in blood flow, which raises their blood flow and increases stamina. Additionally, it encourages the synthesis of hormones related to reproduction. Fertility and healthy sexual behavior depend on the improved blood supply to the genitals.

    Create a more distinctive palate

    You can wean yourself off unhealthy, nutritionally-deficient diets by including nutrient-dense foods like wheatgrass in your diet. Wheatgrass prevents you from craving foods high in sugar, fat, and preservatives by balancing your body’s pH and meeting your nutritional needs, not to mention helping you form a healthy habit.

    This, in turn, trains your taste buds to begin craving more nutritious foods and to appreciate subtle flavors more fully.

    Stabilize blood sugar levels

    According to the study, wheatgrass may help people with diabetes and other hyperglycemic conditions. It has been demonstrated that wheatgrass has potent hypoglycemic properties. It is, therefore, a suitable supplement for people who have diabetes and are trying to lower their blood sugar levels.

    Final Thoughts on Wheatgrass benefits

    In the modern era, most people search to have healthy nutrients. In that list, wheatgrass plays a prominent role. It has many health benefits for children to older people. It is best to take wheatgrass on a regular basis. The above listed are the health benefits of wheatgrass.