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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.
Doing this kind of exercise gives the following benefits:
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
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.
This may be due to:
- 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).
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
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:
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. Nutrition is important for everyone.
The following are a couple of body organs together with what type of food you should eat to keep them healthy.
To have healthy hair,include green vegetables;Dark leafy greens like spinach, kale and collards are loaded with nutrients that promote hair growth such as iron, vitamin A, vitamin C and vitamin E.Beans;Beans are a great plant-based source of protein, which is essential to hair growth.Like oysters, beans are a good source of zinc, which aids the hair growth and repair cycle.Salmon;This fish is loaded with the strong hair supporters like Vitamin D and protein, but it also contains omega-3 fatty acids that promote hair growth by keeping your scalp healthy.
For the brain,eat:Tuna,salmon and sardines;Fatty fish like salmon and tuna contain healthy fats that feed the brain. The natural oils of these fish are full of Omega-3 fatty acids like DHA, which are essential for brain health. Eating salmon, tuna, and other fatty fish has been shown to stimulate brain cell growth. It is also a key power food for the brain.Walnuts;Walnuts are the top nut for brain health. They have a significantly high concentration of DHA, a type of Omega-3 fatty acid. Among other things, DHA has been shown to protect brain health in newborns, improve cognitive performance in adults, and prevent or ameliorate age-related cognitive decline.
Bananas;Bananas are high in the good kinds of carbs that one deed after a workout. These fast-acting carbs help restore the body’s levels of glycogen, which is known to help rebuilt damaged muscles. Moreover, bananas are packed with potassium.Redmeat;The heme iron in red meat is easily absorbed by the body. Red meat also supplies vitamin B12, which helps make DNA and keeps nerve and red blood cells healthy, and zinc, which keeps the immune system working properly. Red meat provides protein, which helps build bones and muscles.Eggs;The point of eating eggs is to provide protein to fuel that process; throwing away the yolks was supposed to maximize protein intake, powering protein synthesis in the muscles.Fish;Fish is a complete protein that is low in saturated fats, making it an ideal source of amino acids in a healthy diet. Salmon is potentially a better muscle-building protein than a low-fat fish, such as tuna or cod, because it’s higher in calories.
Carrot;Eating carrots will help improve eyesight. The body uses beta-carotene to make vitamin A, and “vitamin A is really important.Corn;Yellow corn is great source of lutein and zeaxanthin and ½ cup of cooked corn has 1.8 grams of beneficial pigments combined per serving.To boost the absorption of the eye-friendly pigments in corn, be sure to enjoy corn as part of a meal that provides some dietary fat like olive oil, walnuts, or salmon.Eggs;Eggs are a great food to eat for eye health. The yolks contain vitamin A, lutein, zeaxanthin, and zinc, which are all vital to eye health.Lutein and zeaxanthin lower the chance of getting serious eye conditions like age-related macular degeneration and cataracts.
Broccoli;Broccoli helps clear damaged lungs.As well as helping to prevent cancer, broccoli may also help the immune system to clean harmful bacteria from the lungs. A compound found in the vegetable is now being trialled as a treatment for people with lung disease.Brussels sprouts;Eating a lot of Brussels sprouts and other cruciferous veggies may help protect against cancers of the stomach, lungs, kidney, breast, bladder, and prostate.
Blueberries;Eating blueberries not only tastes good, but can make you look good as well because they increase circulation to help your skin glow.They are also packed with vitamin C, another antioxidant crucial for collagen production.Salmon;Fatty types of fish like salmon and mackerel contain omega-3 fatty acids that are linked to reducing inflammation, which may help keep skin moisturised. They are also a good source of high-quality protein, vitamin E and zinc.Green tea;The antioxidant, anti-inflammatory, and antimicrobial properties in green tea may make it an effective treatment for acne and oily skin. Also,the polyphenols in green tea, when applied to the skin, help reduce sebum secretion, which can lead to acne.
Obesity is a complex disease involving an excessive amount of body fat.It is a medical problem that increases your risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure and certain cancers.
It is generally caused by eating too much and moving too little. If you consume high amounts of energy, particularly fat and sugars, but do not burn off the energy through exercise and physical activity, much of the surplus energy will be stored by the body as fat.Even thou,it may be also caused by other things.
- Physical inactivity. It is a leading cause of disease and disability.Sedentary lifestyles increase all causes of mortality, double the risk of cardiovascular diseases, diabetes, and obesity, and increase the risks of colon cancer, high blood pressure, osteoporosis, lipid disorders, depression and anxiety.
- Overeating. If you consume high amounts of energy, particularly fat and sugars, but do not burn off the energy through exercise and physical activity, much of the surplus energy will be stored by the body as fat.
- Genetics.More commonly, people who have obesity have multiple genes that predispose them to gain excess weight. One such gene is the fat mass and obesity-associated gene (FTO), which is found in up to 43% of the population.
- A diet high in simple carbohydrates.carbohydrates are among the macronutrients that provide energy and can thus contribute to excess energy intake and subsequent weight gain.
- Frequency of eating.
- Medications.Common drugs that cause unwanted pounds include corticosteroids, antidepressants, diabetes medications such as insulin or those containing sulfonylureas, some heartburn drugs, hormone therapy/contraceptives, and anti-seizure drugs such as Depakote.
- Psychological factors.Psychological factors that can be associated with obesity can include behaviors (eating, lack of activity), personality factors, stress which can lbe associated with poor diet and exercise in many people, feelings of being out of control with food and patterns of dysfunctional eating.
- Diseases such as hypothyroidism, insulin resistance, polycystic ovary syndrome, and Cushing’s syndrome are also contributors to obesity.
While diet and exercise alone may not be enough to cure obesity, they are still two of the best ways to prevent it.For treating obesity,it is good to consider biologically based treatment, including medication and surgery where appropriate.
- increased sweating.
- inability to cope with sudden physical activity.
- feeling very tired every day.
- back and joint pains.
- low confidence and self esteem.
- feeling isolated.
- French Fries and Potato Chips. Whole potatoes are healthy and filling, but french fries and potato chips are not.
- Sugary Drinks. Sugar may be sweet, but the health effects of sugar consumption are not. Drinking large amounts of sugar can lead to serious health problems. Sugary beverage intake is significantly associated with weight gain and obesity.
- White Bread.Eating bread will make you gain weight.Bread has the same calories per ounce as protein. Whole wheat bread and white bread have the same calories per slice. Whole grains packed with fiber will leave you feeling fuller, so you can eat less to still feel satisfied.
- Candy Bars.
- Most Fruit Juices.Sucrose consumption without the corresponding fiber, as is commonly present in fruit juice, is associated with the metabolic syndrome, liver injury, and obesity.
- Pastries, Cookies and Cakes.
- Some Types of Alcohol (Especially Beer).Ethanol stimulates reward centers in the brain in much the same way sugar, salt and fat do. Because of this, people with a predisposition to over-drinking may also have a predisposition to overeating. Some people have said that drinking alcohol increases appetite, and so can lead to overeating and weight gain.
- Ice Cream.Most ice creams are high in sugar and fat, adding a lot of extra calories to your meal.
The Pritikin and Ornish diets are examples of very low-fat diets. They are primarily plant-based diets (e.g., fruits, vegetables, whole grains, beans, and soy), with limited amounts of reduced fat dairy, eggs, lean meats, and fish.
Many of the strategies that produce successful weight loss and maintenance will help prevent obesity. Improving your eating habits and increasing physical activity play a vital role in preventing obesity. Things you can do include: Eat five to six servings of fruits and vegetables daily.