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Posted by: | Posted on: January 10, 2020

HEALTHY BENEFITS OF COCONUT WATER.

Coconut is the fruit of the coconut palm (Cocos nucifera). It’s used for its water, milk, oil, and tasty meat. Coconuts have been grown in tropical regions for many  years but recently increased in popularity for their flavor, culinary uses, and potential health benefits.

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Taking coconut water often may help your body in the following:

  1. Balance your blood sugar.Coconut water can lower blood sugar levels, and improve other health markers in diabetic animals.Coconut water is a good source of magnesium, which improves insulin sensitivity and decreases blood sugar levels in people with type 2 diabetes and prediabetes.
  2. Cures bad hangover.Coconut water has the ability to recharge your body after a night of boozing! It’s not only fat-free, super tasty and naturally sweet, but it also loads your body up with essential electrolytes like potassium and sodium.
  3. Keeps you hydrated in summer.Coconut water can perform just as well as a traditional sport’s drink to keep you hydrated and help replenish fluids after a run or on a sunny day.
  4. Burns fat faster.Coconut water is low in calories and easy on stomach. It is packed with bio-active enzymes that are known to ease digestion and boost metabolism. The higher the metabolic rate, the more fat you burn.Drinking coconut water at least 3-4 times a day may help in losing those extra kilos.
  5. Good for skin.When used on the skin, coconut water cleanses and hydrates. Coconut water naturally moisturizes without adding excess oil and the presence of potassium helps with hydration balance for the fluids and electrolyte levels in your body.
  6. Helps dissolve kidney stones.It also helps in dissolving kidney stones because of the presence of potassium, which plays a key role in urine alkalizing and preventing formation of kidney stones.
  7. Increases heart health.Coconut water helps prevent stroke and heart attack. … You may have seen coconut water touted as a heart-healthy beverage. The potassium in coconut water helps counteract the blood pressure-boosting effects of sodium, so, in theory, drinking coconut water could help prevent heart disease.
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Posted by: | Posted on: January 9, 2020

BEST TIME TO DRINK WATER.

Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions. Because your body loses water through breathing, sweating, and digestion, it’s important to rehydrate by drinking fluids and eating foods that contain water.

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Here are best times to drink water:

  1. Ater you wake up.One of the best things you can do after you wake up: drink at least 16oz (500mL) of water. Water fires up your metabolism, hydrates you, helps your body flush out toxins, gives your brain fuel, and may even make you eat less. … Naturally, you don’t drink water while you sleep because, well, you’re sleeping!
  2. Ater workout.During a workout, the body loses a lot of fluids through sweating and leads to dehydration. So, it is imperative that we consume an adequate amount of water to replenish the lost fluids in the body after the vigorous exercises.
  3. 30 minutes before meal.Drink one glass of water 30 minutes before a meal to help digestion. Remember not to drink too soon before or after a meal as the water will dilute the digestive juices. Drink water an hour after the meal to allow the body to absorb the nutrients.
  4. Before bathing.Drinking one glass of water before taking a bath can help lower blood pressure. The water should be warm to promote dilation of your blood vessels, which causes blood pressure to drop. Plus, drinking water dilutes sodium levels in the body, which further aids in lowering blood pressure.
  5. Before going to sleep.When you drink cold water, you force your body to work twice as much in order to warm up, thus boosting your metabolism rate. Similarly, consuming a glass of cold water right before bedtime will encourage your body to work extra hard and burn calories in the process.
  6. When you are ill.Drinking Fluids to Conquer a Cold. One common piece of advice for treating a cold is to drink plenty of fluids.Theoretically, taking in extra beverages like water and juice helps replace fluids lost from fever and respiratory tract evaporation, and it helps loosen mucus.
  7. When you are feeling tired.Get more energy from drinking water.Your body is approximately 60% water.Fatigue is one of the first signs of dehydration. A loss of just 1 – 2 percent of body weight as water is enough to cause body systems to slow down, causing you to feel sluggish, tired and irritable.

 

Posted by: | Posted on: January 7, 2020

BENEFITS OF DOING SQUATS DAILY.

A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.

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Doing this kind of exercise gives the following benefits:

  1. Burns calories.The more weight you squat, the more energy you burn. Be mindful, though squatting with too much weight when you aren’t ready increases your risk for injury.
  2. Aids weight loss.Squats Will Help You Lose Weight On Your Thighs Because… If you burn calories, you’ll slim down.With squats you are going to burn plenty of calories. Once you have more and more experience squatting, the calories will keep burning and muscle will keep building.
  3. Tone legs.Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.
  4. Lift bottom.Perform your first squats sideways in front of a mirror, so that you can check your knees and the curvature of your back. Pause at the bottom. Then, rise again squeezing your buttocks as you stand. You should feel your gluteal muscles and upper thighs working to lift you to a standing position.
  5. Improves flexibility.Squats are one of the most effective exercise for training your lower body and core, but only if it’s done correctly. Most people make a mistake while squatting, which is because they lack the flexibility to squat properly. The reason they lack this flexibility is because they don’t stretch. Anterior hip stretch.
  6. Strengthens core.Although building strong core muscles has numerous benefits, including improving your posture, many people build their core to develop a set of six-pack abs to show off at the beach. You can work your core muscles through a long list of body-weight exercises, including squats.
  7. Builds muscles.Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.So squats can actually help you improve both your upper and lower body strength.
Posted by: | Posted on: January 7, 2020

REASONS FOR PREMATURE AGING.

Premature ageing syndromes, also known as progeria, include two very rare inherited conditions, Hutchinson-Gilford syndrome and Werner syndrome. In both conditions, skin changes that indicate premature ageing include: Atrophy (skin thinning and loss of elasticity) Loss of cutaneous fat. Wrinkling.

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This may be due to:

  1. You are eating more sugar.Excess processed sugar in your diet, even in small amounts can cause dark circles, wrinkles, dehydrate skin and can fast track the aging process.When you eat more sugar than your cells can process, the excess sugar molecules combine with proteins, creating “advanced glycation end products”appropriately referred to as “AGES”).Ultimately, AGES may damage your skin’s collagen (the protein that keeps skin firm and youthful).
  2. You dont use sunscreen.Dermatologists recommend to patient to wear sunscreen all the time.Wearing sunscreen on a regular basis can help prevent this. Harmful UV rays penetrate clouds and get to your skin if it’s not protected.
  3. Putting your face on pillow while  sleeping.Wrinkles are caused by the loss of collagen and elasticity, which reduces skin volume. But applying repeated pressure (such as sleeping with the side of your face on a pillow) or muscle motions (such as laughing and squinting) against the collagen will promote its breakdown, eventually leading to visible lines.
  4. Drinks less water.When your skin is less than 10% water it is considered to be dehydrated. Drinking 6-8 glasses of water a day is vital in hydrating the inside of your body.When your skin becomes dehydrated you experience symptoms of dryness, flakiness, roughness, irritation, and cracking; hence the look of prematurely aged skin.
  5. Tension.Chronic stress accelerates premature aging by shortening DNA telomeres. , long-term unemployment, anxiety attacks… … As telomeres become shorter, their structural integrity weakens, which causes cells to age faster and die younger.
  6. You sleep with make up.Sleeping with makeup on is not a good idea.Makeup can trap dirt and environmental pollutants inside the skin, and this type of environmental stress can result in increased free radicals which can cause DNA mutations, collagen degradation, and, over time, can result in premature aging.
  7. Smoking and drinking.The nicotine in cigarettes causes narrowing of the blood vessels in the outermost layers of your skin. This impairs blood flow to your skin. With less blood flow, your skin doesn’t get as much oxygen and important nutrients, such as vitamin A. As a result, skin begins to sag and wrinkle prematurely because of smoking.Alcohol also depletes our body of vitamin A, which plays an important role in keeping our skin firm and youthful. Alcohol can cause premature aging to our eyes. Drinking causes irritation of the blood vessels in our eyes.
Posted by: | Posted on: January 6, 2020

30 DAY CHALLENGE TO GOOD HEALTH.

Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.

I challenge you to try the following:

  1. No burgerJunk foods are full of calories, fat and excess sodium and having it even once can be bad for your health. For example, a single hamburger contains 500 calories, 25 grams of fat, 40 grams of carbs, 10 grams of sugar, and 1,000 milligrams of sodium, which is enough to cause havoc in your system.
  2. No ice cream.Ice cream is unhealthy because it is an energy dense food and has a high content of carbohydrates, sugar, and fat. With a carbohydrate count at about 15 grams in a one-half-cup serving, 20-30 grams of sugar depending on the flavour and 10-20 grams of fat.
  3. No chocolate.Chocolate receives a lot of bad press because of its high fat and sugar content. Its consumption has been associated with acne, obesity, high blood pressure, coronary artery disease, and diabetes.
  4. No Cakes or donuts.Most pastries, cookies, and cakes are unhealthy if eaten in excess. Packaged versions are generally made with refined sugar, refined wheat flour, and added fats. Shortening, which may be high in unhealthy trans fats, is sometimes added.
  5. No soda.Drinking high amounts of sugar-sweetened beverages  such as soda can have various adverse impacts on your health. These range from increased chances of tooth decay to a higher risk of heart disease and metabolic disorders like type 2 diabetes.
  6. No fast food.Fast food is usually higher in fat, calories, cholesterol, and sodium in comparison to homemade meals. Eating too much fast food can increase risk for health problems such as high blood pressure, heart disease, and obesity.
  7. No chips.Potato chips are bad, and not only because they’re high in fat or calories. Instead, it’s because burnt chips, and certain other foods, contain a chemical known as acrylamide that could increase one’s cancer risk.
  8. No white bread.The highly processed flour and additives in white, packaged bread can make it unhealthful. Consuming too much white bread can contribute to obesity, heart disease, and diabetes.
Posted by: | Posted on: January 4, 2020

BENEFITS OF WALKING IN THE MORNING.

Morning is the period of time from sunrise to noon. There are no exact times for when morning begins because it can vary according to one’s lifestyle and the hours of daylight at each time of year. However, morning strictly ends at noon, which is when afternoon starts.

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Most adults should try for at least 150 minutes (2.5 hours) a week of moderate intensity activity.30 minutes of brisk walking on at least five days a week is one way to meet this goal.Walking in the morning has many benefits.These benefits include:

  1. Improves heart health.Walking for 30 minutes per day can reduce your risk for heart disease by 19 percent.
  2. Aids weight loss.Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day.So keep walking, but make sure you also eat a healthy diet.
  3. Regulates blood pressure.Just 30 minutes of exercise every morning may be as effective as medication at lowering blood pressure for the rest of the day.
  4. Improves circulation.Getting up and getting active is one proven way to increase blood circulation.Just twenty to thirty minutes of brisk walking a day is enough to get your blood pumping, which is why cardio exercise is one of the most recommended ways to improve treatment for poor circulation in hands and feet.
  5. Reduces risks of diabetes.By walking every day for 30 minutes to an hour, people with diabetes can reap the following benefits: Improved glucose control.
  6. Strengthens bones.Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.
  7. Improves digestion.Post-meal walk, as short as 15 minutes, can in fact help with digestion and improve blood sugar levels.Walking speed the rate at which food moved through the stomach.
  8. Reduces stress.Like any other cardiovascular exercise, brisk walking boosts endorphins, which can reduce stress hormones and alleviate mild depression. Regular exercise, through the production of feel-good endorphins, can improve mood and self-esteem.
  9. Uplifts mood.Walking for just 12 minutes even without traditional happiness factors like sunshine, nature, social contact, and uptempo music, turns out to be a powerful mood lifter.Regular exercise increases blood and energy flow to the brain, improving mental acuity.
  10. Improves memory.A morning bout of exercise combined with brief light-intensity walking breaks to frequently disrupt sitting throughout an 8-hour day can boost your short-term memory.

 

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Posted by: | Posted on: January 1, 2020

HOW TO MAKE RESOLUTIONS FOR THE NEW YEAR.

New Year is the time or day at which a new calendar year begins and the calendar’s year count increments by one.A New Year’s resolution is a promise a person makes for the new year. Regardless of what resolution you commit to, the goal is to improve life in the coming year. Resolutions can come in many forms. Some people make a promise to change a bad habit, such as quitting smoking or eating less junk food.
Image result for how to make resolutions for the new year
It’s a great idea to make new year’s resolutions,but they are essentially goals and these can also increase a person’s well-being because they force us to consider what we value most and they help to structure our time.
Setting a resolution has to do with things that you can likely and readily change in how you approach resolutions.
  1. Set intentions, not “musts.”.
  2. Connect with your “why.”
  3. Get out of your own way.
  4. Think of a theme.
  5. Set goals that are in line with your values.
  6. Ditch deprivation.
  7. Check in with yourself.
  8. Chop up each goal.
Steps for making your New Year’s resolutions stick
  1. Dream big. Audacious goals are compelling.
  2. Break big dreams into small-enough steps. Now think tiny.
  3. Understand why you shouldn’t make a change.
  4. Commit yourself.
  5. Give yourself a medal.
  6. Learn from the past.
  7. Give thanks for what you do.
If you’re in the habit of making New Year’s Resolutions, consider adding some of these to your list.
  1. Measure activity, not results.
  2. Tell the truth.
  3. Write what scares you.
  4. Don’t take yourself so seriously.
  5. Try a new genre.
  6. Write when you don’t feel like it.
  7. Do your research.
  8. Rewrite until it hurts.
Ways to Keep Your New Year’s Resolutions
  1. Keep your resolutions simple. Sometimes people find themselves aiming for an overhaul of their entire lifestyle, and this is simply a recipe for disappointment and guilt.
  2. Choose carefully.
  3. Be realistic.
  4. Create bite-sized portions.
  5. Plan a time-frame.
  6. Make notes.
  7. Treat yourself.
  8. Receive support.

 

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