Aug 27

5 foods and drinks to avoid to get better sleep tonight

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Getting a good night’s sleep can help cut your risk for a number of medical conditions, including high blood pressure, depression, heart disease, and stroke to name a few. When you sleep well, you also have better focus and improved performance. Certain foods can help you fall asleep faster, while others can keep you awake, disturb sleep cycles, and affect your sleep quality. In those hours leading up to sleep, experts say to avoid the following food and drinks:   1. Caffeine Nutrition experts recommend avoiding coffee within six hours of bedtime, because “it can take six to eight hours for your body to process and eliminate the caffeine you consume in one sitting,” says Kristine Dilley, lead outpatient dietitian in nutrition services at the Ohio State University Wexner Medical Center. But this can vary by age because some people become more sensitive to caffeine as they get older and may need more than eight hours to process caffeine, says Dr. Marie-Pierre St-Onge, an associate professor of nutritional medicine at Columbia University Irving Medical Center.   2. Alcohol While alcohol might make it easier to fall asleep initially, it does not necessarily lead to better overall sleep quality, says Dilley. […]
Aug 26

Workout Guide During Fast: 5 Benefits And Techniques to Drop Kilos While Fasting

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It’s crucial to remember that low-intensity workouts are better alternatives than longer, high-intensity workouts for anyone who plans to exercise while fasting.   We’ve all fasted at some point, for a variety of reasons, such as health, culture, or religion, among others. Fasts are frequently followed for health reasons, yet this practice is based on a dangerous fallacy. It’s a common misconception that exercising while fasting should be avoided. In actuality, exercising while on a fast might be advantageous if you know what sort of exercise program suits you. Even if there are a few things to take into account when exercising while fasting, it is best to keep going. Kushal Pal Singh, fitness and performance expert of Anytime Fitness, discusses with IANS how to plan your workouts around fasts.   4 BENEFITS OF WORKING OUT DURING FASTING Fat Burning: During fasting, glycogen levels in your body are low. This encourages the body to use stored fat as a source of energy. Improved Insulin Sensitivity: A healthy combination of workout and fasting aids in enhanced insulin sensitivity which can improve blood sugar control and have long-term benefits for metabolic health. Mind-Body Connection: Fasting can create a heightened sense of awareness […]
Aug 25

Diet tips to stay fit and fabulous after 40

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By adopting a balanced diet and making positive lifestyle changes, individuals can improve their health and stay fit well into their 40s and beyond. Read on to explore key diet and lifestyle habits that are essential for maintaining good health after the age of 40. Welcome, ladies to the magnificent forties! This is the decade where wisdom meets vitality, and a zest for life intertwines with a desire for good health. As we navigate through this phase of life, it is essential to equip ourselves with the knowledge and tools to keep our bodies and minds in peak condition. Let’s discover the secrets of staying fit, fab, and forever young after 40! Here are some habits or diets one should adopt to stay fit after 40. Dr Kamal Palia, Nutritionist and Chief Dietitian, Ruby Hall Clinic explained that maintaining a fit and healthy lifestyle becomes increasingly important as we age. Unfortunately, a sedentary lifestyle coupled with a diet consisting of junk food and excessive caffeine can lead to inadequate food intake, poor timing of meals and medications, and oversized portion consumption. She further said that these dietary habits, along with a sedentary lifestyle, are major factors contributing to the rising […]
Aug 24

Recharge Your Mind & Body With These 6 Tips!

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What is your first thought after you wake up? Do you sigh, thinking about how long the day is going to be? Well, you are not alone! The stress and innumerable duties of our daily lives can really leave us exhausted and unenthusiastic. After all, we barely have time for any relaxing activities with so much on our plate. And it’s not just the exhaustion that you have to deal with it. If this continues, you could give yourself burnout. And that, in turn, would lead to other health issues like high blood pressure and cardiovascular problems.   Here are some natural ways you can recharge your batteries and feel rejuvenated and healthy:   A relaxing warm bath Why a warm bath? Because it relaxes your muscles immediately. Either you can stand under a shower that sprays warm water or you can soak yourself in a hot water tub. Sprinkle in Epsom salt into your bath because it contains a specific chemical that can detoxify you. Use aromatic soaps or body washes that contain essential oils. Essential oils instantly infuse you with energy and positivity. A warm bath can also reduce inflammation. People with muscle ache and arthritis will really […]
Aug 23

Top 5 workouts for toned thighs and legs

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Exercises for toned legs   If you’re someone who has ‘thunder thighs’, do not fret. There’s nothing a good workout routine can’t help you with. Sculpting legs and making them appear toned and strong can be done both in the gym and at home. These 5 workouts concentrate on your lower body and can help you walk, jump and achieve balance.   1. Squats​ One of the best workouts for building lean muscle is the squat. Additionally, it tones the abs, hips, and butt. If you have back issues, squats are excellent. They won’t put stress on the back because they’re carried out while standing up and without additional weight. Perform your squats while standing next to a wall, a chair, or the edge of a table with one hand on the item for balance or additional support. Don’t give in to the impulse to pull or push away from it.   2. ​​Step-ups​​ Similar to one-legged squats are step-ups. Your thighs, hips, and butt will be worked by the repeating movement. A raised platform or plyometric box that is knee height is required. Always step onto the centre of the box to reduce stress on the knee. This can […]
Aug 22

Exercise for Wellness: A Path to a Happier Life.!

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Regular exercise offers several benefits that contribute to your overall physical, mental, and emotional well-being. First, exercise helps maintain a healthy weight by burning calories and building muscle mass, reducing the risk of obesity and related diseases. It also improves cardiovascular health, improving blood flow and reducing the risk of heart disease. Exercise plays an important role in improving your mental health. Regular physical activity releases endorphins, called the “feel good hormones,” which relieve stress, anxiety and depression, promote a positive mood, and improve mental clarity. In addition, exercise improves cognition, memory, and concentration, which is beneficial for both study and work. Regular exercise also strengthens bones and muscles, reducing the risk of osteoporosis and age-related muscle wasting. Improving flexibility and balance helps prevent falls and injuries, especially in the elderly. In addition, physical activity is essential in treating chronic diseases such as diabetes, high blood pressure and arthritis, improving overall health and reducing medical expenses. In addition to physical health, exercise promotes social contact and creates a sense of community within fitness groups, increasing overall happiness and a sense of belonging.It also promotes better sleep quality, which is essential for overall rejuvenation and vitality. In summary, regular exercise brings […]
Aug 21

6 diet tips for vegetarians to improve their protein consumption

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Protein-rich diet plan for vegetarians   Protein is an essential micronutrient that the human body requires to build muscle mass and development. In addition, protein is essential for several bodily functions like cell regeneration and repair. Many individuals who follow a vegetarian diet frequently worry about getting an adequate amount of protein in their diets. Usually, people who follow a strict vegetarian diet might result in nutrient deficiencies, including those in calcium, zinc, iron, omega-3 fatty acids, vitamin D, and protein. But, eating smartly and balancing out your meals will help you in reaching your fitness goal. Here, we help in explaining diet tips for vegetarians to improve their protein consumption.   1. Diversify protein sources Our bodies cannot produce protein; therefore, we have to provide them daily. Complete protein sources would be eating dals like moong, chana, urad, masoor, and lobiya and combining them with rice. Additionally, you can reach out to Rajma and Chickpea or try out hummus for a change.   2. Include whole grains In addition to offering protein, whole foods also have other minerals, fibre, and health benefits. Include whole grains like whole wheat, oats, corn, barley, farro and graham flour. You’ll increase your protein […]
Aug 20

How To Do Standing Single Leg Curls: Tips, Benefits, Variations, programming and More

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Keep your hamstrings healthy and loose with this no-equipment bodyweight exercise. Located on the backside of the thigh, the hamstrings play a pivotal role in athletics, complementing other muscle groups like the quadriceps, glutes, and calves. Beyond their athletic importance, hamstrings assist in the gait cycle (walking). Interestingly, their anatomy predisposes them to injuries, particularly among active individuals. Standing single leg curls offer an excellent method to fortify the hamstrings, ensuring they remain healthy, flexible, and functional. Explore our detailed guide on the standing single leg curl, a bodyweight-only movement.   Muscles Worked Leg curls are strictly a hamstrings focused exercise. Here we’ve provided a brief description of this muscle’s anatomy and function in the lower body. Hamstrings: This prominent muscle group on the rear of the thigh comprises three distinct muscles: the semitendinosus, semimembranosus, and biceps femoris. Originating from the hip and attaching to the knee, the hamstrings serve two primary functions: hip extension and knee flexion. It’s noteworthy that the short head of the biceps femoris is unique as it only extends across the knee joint, unlike its counterparts which span both the hip and knee.   How To Do Standing Single Leg Curls This exercise serves as […]
Aug 19

5 weight loss myths

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There are many tips for weight loss on the internet. If you are trying to lose weight, you have probably read a tonne of articles to find the right food, diet, and exercise to guide yourself. However, before you can start getting healthy, you need to get rid of a few false beliefs about weight loss. Here are 5 myths and assumptions about losing weight that you should know.   “Low-fat foods are the better option” Many junk foods have been marketed as healthy. Low-fat or fat-free foods, diet soft drinks, and processed gluten-free meals are a few examples. You should be cautious of any claims regarding health on food packages, especially for such processed things. Even if an item is labelled as healthy, you should not always believe it. Products promoted as “diet foods” are often highly processed and may include hidden additives that are not healthy. Some of these may include extra sugar or salt, which can eventually harm your body.   “Removing fat in specific body areas” Some people want to lose fat from specific areas of their bodies, like their thighs, stomachs, arms, or faces. This kind of pinpointing is impossible in the actual world. We […]
Aug 18

7 best ways to gain muscle (naturally)

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Put down that protein shake…   There are a lot of different ways to gain muscle that any fitness enthusiast is likely already aware of. If you’ve done your research, you know that there are certain foods that help the process of building muscle mass. But what is often considered the quickest shortcut is leaning on supplements and artificially-induced nutrients to build that muscle mass quickly. What we don’t talk about often enough are the ways to gain muscle in a natural fashion that doesn’t tamper with our body through supplements or artificial ingredients. These are healthy ways to gain muscle that simply involve a modification in diet and lifestyle. Here are a few of those healthy ways to gain muscle that you can start doing as soon as possible   The best ways to gain muscle (naturally)   Add lots of natural protein into your diet Think of things like lean meat, chicken, eggs, fish, legumes and low-fat dairy foods, or snacks like yoghurt, muesli, nuts, seeds, quinoa, and protein bars.   Eat small meals Instead of eating three big meals, eat about six small ones throughout the day instead. Think of it as a way of gassing up […]
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