EAT TO BEAT WEIGHT LOSS

EAT TO BEAT WEIGHT LOSS

A lean body can be a sign of health but it is a concern if you are underweight due to poor nutrition, health concerns or pregnancy. Nutrition plays a major part in weight gain. The solution is not to eat, eat and eat because you will get flabby results instead of a healthy weight gain.

It is essential to eat a healthy diet and develop a plan to increase or maintain ideal weight.

TIPS FOR EATING TO BEST WEIGHT LOSS

EAT MORE CALORIES

Eating calories is one of the most significant ways to gain and maintain weight. You should take more calories than the body burns to notice a difference. Calories are units of energy and taking more makes the body to have an excess. It will store the excess calories in liver cells and muscle after conversion to a complex carbohydrate called glycogen. When glycogen stores fill up, the body stores the energy as fats.

You gain weight steadily by taking 300-500 calories over what you burn. If you aim at quick weight gain, start taking 700-1000 calories beyond the necessary maintenance level. A calorie calculator will help you to determine the appropriate per day or take estimates as energy needs vary by hundreds of calories. It will not be necessary to count calories all your life but the first few days or weeks require the use of calorie calculator to determine how many calories you eat.

EAT FREQUENT MEALS

An underweight person feels full faster. You should eat five to six small meals during in the day instead of two to three large meals. When your intention is to gain or maintain weight, you should make every bit to count. There is nothing bad about taking a snack during the day. It increases the daily calories intake but can only be helpful when you eat healthy snacks. Some of the great ideas for a snack include avocado, yoghurt, cereal and nuts.

You can also make a bedtime snack made up of healthy components such as:

  • Jelly sandwich and peanut butter
  • Sliced vegetables and cheese or lean meat
  • Wrap sandwich with an avocado

EAT NUTRITIOUS FOODS

Gaining weight does not mean eating fatty foods. You need to take nutrient-rich foods. Some of the healthy foods to consume as part of a healthy diet are cereals, pasta and while grain-bread. Fruits, vegetables, lean protein sources, dairy products, nuts and seeds are also an essential part of a nutrient-rich diet.

DRINK SMOOTHIES AND SHAKES

It is better to drink smoothies or healthy shakes with fruit and milk instead of taking coffee, soda and other low-calorie beverages without much nutritional value. In some instances, a dietician may recommend a liquid meal replacement.

AVOID DRINKS BEFORE MEALS

Drinking fluids before a meal can suppress the appetite. If this occurs to you, it is better to drink higher calorie beverages as you eat a meal or snack. You can also drink a beverage half an hour after a meal if you do not feel like taking it together with a drink.

ENJOY OCCASIONAL TREATS

You could be underweight but it is important that you avoid excess fat and sugar. Treats such as an occasional slice of pie with an ice cream is good but the treats should be a healthy provider of nutrients. Granola bars, bran muffins and yoghurt are excellent choices.

After reaching your ideal weight, you can maintain it by eating an equal measure of calories every day for several weeks. You should try to maintain your activities at a fairly consistent level if you will eat the same number of calories. Make sure that you take your weight at least once a week in the morning on an empty stomach or every morning and calculate the weekly average.

It will help you to monitor your progress.

WHY YOU FEEL TIRED ALL THE TIME

WHY YOU FEEL TIRED ALL THE TIME

Psychological or physical problems can be a cause of tiredness all the time. Serious illnesses especially the most painful can cause fatigue although some minor diseases can also tire someone out.

Anxiety is another frequent cause of constant tiredness as it can cause insomnia that in turn leads to persistent fatigue. Mental health problems like depression can also cause tiredness.

OTHER CAUSES OF CONSTANT TIREDNESS

INADEQUATE SLEEP

Inadequate sleeping lack can cause continuous fatigue as the body does not get enough time to replenish. The solution for the problem is to sleep for 7-8 hours per night and maintain same waking time in the morning to keep on the schedule. Change everything that makes you uncomfortable thus hindering good sleep and consult a doctor if still, the condition does not change. Sleep apnea can also cause tiredness. It is a severe sleep disorder that briefly stops breathing causing loud snoring, interference with quality of sleep hence daytime fatigue.

DIET

The food you eat can cause fatigue if it is not nutritious and enough to fuel your daily activities. A poor diet also interferes with quality of sleep thus making you feel tired the following day. Food that causes blood sugar to spike will end up causing fatigue when the sugar levels drop. Junk food that is high in fat and sugar are likely causes. A balanced diet to fuel the body properly should have fruits, whole grains, vegetable, and protein.

ANEMIA

Anemia usually occurs due to iron deficiency and especially common among women. Iron is the main component of red blood cells that carry oxygen throughout the body. Iron deficiency prevents the body from getting essential energy for energy needs.

EXCESS CAFFEINE

Most people take caffeine to liven up. Moderate coffee intake improves alertness and energy. However excess caffeine increases heart rate, palpitations, and jitteriness. Too much caffeine can also cause anxiety, insomnia and high blood pressure. All the side effects can cause you always to feel tired. Additionally, caffeine can make a user feel fatigued after the stimulating effect wears off.

HYPOTHYROIDISM

The thyroid gland regulates metabolism and the speed at which it coverts food (body fuel) into energy for the body’s functions. Hypothyroidism is an underactive thyroid that causes depression, fatigue, and weight. A blood test helps, to confirm if you have hypothyroidism and diagnose it as the cause of constant tiredness. The advantage is that it helps with replacement thyroid hormones.

DIABETES

Diabetes causes fatigue whether the blood sugar is high or low. High blood sugar stays in the bloodstream rather than being used as energy thus causing fatigue. Low blood sugar (glucose) causes fatigue as the body does not have enough fuel to support its energy needs.

UNDETECTED URINARY TRACT INFECTIONS (UTI)

UTI include burning or pain during urination and frequent urge to visit the washrooms. The mental torture it causes leads to anxiety and stress that can because of tiredness.UTI may also make you feel tired continually if the infection has spread to kidneys.

DEHYDRATION

Water helps to quench thirst, but lack of it causes fatigue due to dehydration. At the time you feel thirsty, effects of dehydration are already taking effect and causing constant fatigue.

HEART PROBLEMS

Heart diseases prevent proper pumping of blood throughout the body thus preventing essential oxygen from reaching all parts of the body. Improper pumping of blood causes a plaque buildup to thicken, and arteries stiffen thus inhibiting the flow of blood in arteries. Some organs will not get adequate blood and oxygen thus hence the feeling of tiredness.

CHRONIC FATIGUE SYNDROME AND FIBROMYALGIA

These two conditions cause persistent fatigue when engaging in daily activities for up to six months. Both are chronic conditions that require treatment according to intensity in an individual and changes in lifestyle such as exercising, eating a balanced diet, limiting caffeine intake as well as getting adequate sleep.

When you are always tired, it is essential to determine if the cause is medical or non-medical to decide on the appropriate solution.

NATURAL REMEDIES FOR HEART HEALTH

NATURAL REMEDIES FOR HEART HEALTH

Heart health refers to a conducive pumping and circulation of blood.

The heart is prone to various diseases and health problems that affect its normal functioning. Most heart problems occur due to atherosclerosis, a plaque buildup in the walls arteries. It narrows the arteries inhibiting the flow of blood and increasing the risk of heart attack or a stroke.

The symptoms and causes vary depending on the type of diseases. Chest pain, shortness of breath, lightheadedness, fatigue, racing or slow heartbeat are some of the common symptoms. If you have a heart problem, it is essential to consult a heart specialist for a proper diagnosis and treatment. You also need to implement home remedies and healthy lifestyle changes to improve the heart health.

NATURAL HEART HEALTH REMEDIES

Many natural remedies can help to manage and end heart problems if they do not interfere with perception drugs or cause serious side effects.

These natural remedies are essential to heart health.

GARLIC

Garlic is one of the oldest natural remedies for boosting heart health. Numerous studies show that garlic has healing properties for conditions such as coronary heart disease high blood pressure and high cholesterol which causes clogging in blood vessels. Other benefits of using garlic are that it improves circulation, prevents hardening of arteries and development of atherosclerosis. Garlic also has anti-platelet aggregator and antithrombotic effects. These combined effects help to decrease the risk of strokes and heart attacks.

Fresh garlic is more effective in maintaining heart health. Crushed garlic releases a compound known as allicin that produces the stinky odor. Scientists believe that it helps in maintaining flexibility of the arteries for better flow of blood.

Taking a freshly crushed garlic clove or two everyday helps in improving heart health. Drinking some milk after eating the garlic cloves help in reducing the strong taste in the mouth for those who it too strong. Garlic supplements can also help when you take 60-1200 mg of extract in three equal daily doses.

FLAXSEED

Flaxseed is a smart choice for diet when managing heart health as it has plenty of omegas 3 fatty acid that helps in reducing inflammation and blood pressure. Flaxseed also contains lignans, fiber-rich plant compounds that reduce plaque and cholesterol build up in the arteries.

The seed provides more benefits than the oil. Whole seed can go through the body without digestion and leave without any health benefit hence it is essential to mill or grind it preferably when it is fresh. It helps in controlling cholesterol but should not replace medication if the risk of a heart disease is extremely high.

RED YEAST RICE

A mixture of fermented rice and yeast is an ancient remedy for lowering cholesterol. It is a naturopathic statin with proven success as it was one of the first statins(a group of medicine which reduces cholesterol levels in the blood). Red yeast rice also helps to relief statin-related muscles pain.

CAYENNE

Capsaicin a beneficial compound in treating heart and circulation problems is plenty of cayenne pepper. Additionally, it helps in reducing the cholesterol levels and risk of irregular heart rhythms. Moreover, Cayenne has phytochemicals that enhance immunity and purify the blood.

A teaspoon of cayenne paper in a well-stirred hot cup of water helps to maintain good heart health if you take it 2-3 times a day for few weeks. If the pepper is too hot, a follow up with some hibiscus reliefs the burning sensation and still helps in promoting heart health. Another option is to use cayenne supplements such as capsules after getting directions on dosage and suitability from a physician.

LEAFY GREEN VEGETABLES

Leafy green veggies are rich in vitamin K2 thus helps in reducing the risk heart disease by preventing calcium from depositing in the blood vessels. Vitamin K2 helps in restricting calcium in the bone and away from the arteries to improve blood function and reduce age relating stiffness in the arteries.

Natural remedies that reduce blood pressure and cholesterol the main cause of heart problems help to maintain as well as improve heart health.

REASONS WHY YOUR FEET ARE SWOLLEN

REASONS WHY YOUR FEET ARE SWOLLEN

Swelling of the feet, legs, and ankles refers to an accumulation of fluid in the lowest body parts. The swelling also called peripheral edema usually occurs at the feet because gravity drains the fluid to the lowest areas of the body. The buildup is not painful unless it occurs due to an injury. Swelling of the ankles, leg, and feet is most common in elderly adults. It might occur on one or both sides of the foot. It can also affect one or more parts.

Swelling of the feet does not pose much health risk but it is essential to consult a doctor as they could be a sign of a serious health issue that needs immediate treatment. One or a combination of these factors can cause swelling on the feet.

EDEMA

Edema occurs when the body retains too much water. Too much water in the body makes the feet to be puffy. It sometimes occurs after standing for a long time or after a long air flight. When muscles stay long without activity, they are unable to pump body fluids back towards the heart. The water has retained the legs and feet thereby causing swelling. Most of the time, swelling caused by edema clears without medication but it is still essential to get check up as it could be a sign of health problems such as heart failure, low protein levels, liver or kidney disease.

HORMONAL CHANGES

The feet of some women swell around their monthly periods or during pregnancy because of changes in hormonal levels. The levels of progesterone or estrogen fluctuate at these times reducing circulation in the legs thus causing the swelling.

The body of a pregnant woman body retains more water than it uses thus ends up causing swelling on the feet. The feet are more swollen in the evening or after a woman stands for a long time. It can be uncomfortable but not a sign of ill health.

PREECLAMPSIA

Preeclampsia is a condition that causes high blood pressure among pregnant women. It increases blood pressure which can result in reduced circulation and swell in the feet and legs. It is natural for many expectant women to have swollen feet but it could be a sign of high blood pressure if it comes with nausea, headache, belly pain or trouble breathing. It begins around the 20th week of pregnancy and it increases the risk of high blood pressure. It is important to inform a doctor about these symptoms for a diagnosis. If untreated, preeclampsia can cause damage to the kidneys or liver.

INJURY

Tripping or a misstep can cause the feet to swell even when the bone does not break. Spraining can tear the flexible tissue that connects the bones around the ankle and swells as more blood rushes to the point in an attempt to heal it. It is important to get treatment if the leg is hurting, swells a lot or cannot take the weight.

MEDICATIONS

Some types of medicine increase thickness of blood thus reducing circulation and causing swelling in the feet, ankle, and legs.

It is essential to inform a doctor about feet swelling induced by medication for a recommendation on the alternative treatment.

BLOOD CLOT

A blood clot forms when a clump of blood in solid static state form in a leg vein. It will impair blood flow leading to discomfort and swelling.

LYMPHEDEMA

Lymphedema occurs due a damage or removal of a lymph node which is a small gland that is part of the immune system usually during cancer treatment. Removal or damage of a lymph node reduces the amount of fluid that the body rids thus causing swelling in the feet, legs, and arms.

KIDNEY DISEASE

The role of a kidney is to filter waste from the blood. If a disease prevents optimal kidney function, it will leave too much sodium (salt) in the body and it will hold on the excess water. The feet and ankles swell as gravity pulls most of the excess fluid downwards.

When the feet swell, it is essential to determine the cause and seek appropriate treatment before it gets worse.

WHY EATING LESS RED MEAT MAY HELP YOUR HEART

WHY EATING LESS RED MEAT MAY HELP YOUR HEART

Red meat is that which has the color when raw but turns to dark brown color after cooking. Beef, mutton, and lamb are some examples of red meat.

Red meat has nutritional benefits, but many research shows that it increases the risk of heart disease as it these harmful components.

PREVENTS ACCUMULATION OF EXCESS SATURATED FAT

Some red meats have a high content of saturated fat that raises the levels of blood cholesterol. There is good and bad cholesterol. Red meat increases LDL cholesterol that increases the risk of getting heart diseases. If you have a heart condition, the cholesterol and saturated fat in red meat worsen the situation. It is better than you take white meat such as fish, or chicken as they have minimal saturated fats.

REDUCES BLOOD VESSEL HARDENING BY CARTININE

Carnitine is one of the compounds found in red meat that some manufacturers use as an additive in energy drinks. It causes atherosclerosis a leading cause of clogging and hardening of arteries. Bacteria in the intestines convert carnitine a protein build block into compounds that speed up thickening and hardening of artery walls. Lamb, beef, and venison have plenty of carnitine than pork which is in the red meat category. Fish and chicken have much less carnitine as its level increases with redness of the meat. Hard arteries slow movement of blood in the vessels thus the heart labors more to circulate it in the entire body.

REDUCED RISK OF BECOMING OVERWEIGHT OR OBESE

Regular and large helpings of red meat frequently because of a significant weight gain. If you are overweight, it will increase the risk of high blood pressure which in turn increases heart rate.

The link between weight and blood pressure is that a large body requires more effort by the heart to pump blood that will reach all the cells. The need for increased blood pressure strains the heart making it more prone to conditions that accelerate a heart attack or cause other forms of malfunction. Excess fat builds up by consuming much red meat can damage the kidneys which also help in regulating blood pressure.

If you are overweight, other help problems are likely t manifest in your body. These include high cholesterol and blood sugar. These are notorious for clogging the arteries thus causing a slowdown in the movement of blood or even clotting. All these effects plus excess weight contribute to an increase in heart rate for it to pump blood to all body parts.

HOW TO PREVENT HARM FROM RED MEAT

Although red meat increases the risk of heart disease, it does not mean that you cannot eat it. You can take it safely even if you suffer from blood pressure if you reduce the number of saturated fats. This involves eating smaller helpings of red meat and choosing the leanest cuts. Beef or lamb has moderate potassium of 259 and 290 milligrams per normal serving.

Although red meat increases the risk of heart disease, it does not mean that you cannot eat it. You can take it safely even if you suffer from blood pressure if you reduce the number of saturated fats. This involves eating smaller helpings of red meat and choosing the leanest cuts. Beef or lamb has moderate potassium of 259 and 290 milligrams per normal serving.

Women who take two red meat servings a day increase the risk of heart disease by up to 30% compared to the women who eat three or four meals a week which is half a serving every day. You can lower the cholesterol and saturated fats intake by observing these tips before eating red meat.

  • Always remember that the approximate portion of meat size is three ounces or a deck of cards
  • Always take leanest cuts of meat. Lean cut usually is meat from the parts that have words loin, sirloin or round on the package.
  • Trim off much fat as possible from cuts of meat before cooking and pour the melted fat off after cooking.
  • Use healthier cooking methods such as broiling, baking, grilling or stewing instead of frying.

Red meat can harm your heart but you can still enjoy its nutritional benefits by taking it is small