5 Sneaky Things You Did Not Realize Could Mess with Your Heart’s Health

It has been proven that a healthy lifestyle can lower your risk of suffering from a heart disease. All it takes is the right lifestyle and a few changes here and there.

Some factors like age and genetics are out of our control, but we can always do our little bit and control the things as far as we can.

Here are 5 sneaky things which might mess with your heart’s health if not taken care properly. Better late than never, let’s have a quick look!

  • High blood pressure

We all are well-aware of the fact that high blood pressure is responsible for more than just a heart disease. In addition to heart disease, uncontrolled level of high blood pressure increases the risk of stroke and kidney disease in the long run. 

  • High cholesterol

 Increased level of cholesterol in your blood can cause the fatty material to build up in your artery walls, increasing the chances of stroke, heart attack or even heart failure. In fact, a research conducted for eight weeks found that increased LDL is an established risk factor for heart disease.

  • Diabetes

Having diabetes exposes you to the increased risk of developing heart disease or problems. If you have diabetes, then it means you are more likely to develop a heart attack or stroke. This is because, in the long run, high blood glucose from diabetes can damage the nerves and blood vessels that control your heart. 

  • Obesity

Obesity mainly results from unhealthy eating habits and lack of physical activity. It can cause high blood pressure and diabetes in addition to heart disease. Studies indicate that being obese can also contribute to your high cholesterol level along with causing other health problems. 

  • Use of tobacco

 Research has shown that people who use tobacco are more likely to develop a heart disease and heart attack. According to CDC, due to smoking cigarettes, your heart and blood vessels get damaged, which results in higher risks for heart conditions such atherosclerosis and heart attack.

Nicotine also raises the blood pressure. Further, the carbon monoxide released in the smoke interferes with your ability to inhale oxygen. Also, secondhand smoke makes you prone to heart diseases, even for the nonsmokers. 

But the good news here is that you can take steps and do your little bit in order to lower the risk of heart problems and live a healthy life. You can keep the level of your blood pressure, cholesterol, and sugar normal and reduce the risk for heart attack of heart disease, by making healthier choices.

A healthy lifestyle includes eating a heart-healthy diet, maintaining a healthy weight, eating unprocessed foods and the likes. So, how do you keep your heart healthy? Do share your opinions and experiences with us in the comments.

5 Foods That Are Making You Fat Unknowingly

5 Foods That Are Making You Fat Unknowingly

Are you eating as healthy as you think you are? Are you consuming enough fruits, vegetables, and proteins to stay far ahead of the nutrition curve?

Or, are your healthy food choices actually making you gain weight and going against your entire diet regimen? Well, chances are high that you are consuming wrong kinds of foods unknowingly.

Not anymore! Here is a quick list of a few foods that you think are healthy while they are not!

  • Packed Food/Canned Vegetables

Packed foods might look healthy at first but they are often loaded with an excess of sodium and are deprived of the essential nutrients. Consuming these foods might hinder your health. This is simply because you are unknowingly consuming a lot of sugar, sodium and other flavoring agents that would not only distract you from good nutrition but can also prove harmful to your health.

  • Refined Grains

Refined grains include the likes of white bread, pasta, rice and crackers and are not healthy at all. This is perhaps because the flour used for preparing these food items is known to have a high glycemic index.

Consumption of such types of food triggers the absorption of sugar into the bloodstream at a faster rate thus increasing the sugar levels. Hence, one of the safe practices is to check the labels properly when buying your food. Further, you should always go for the whole grain bread instead of the refined ones.

  • Trans Fats

Trans-fats are generally found in snacks, baked and fried foods in the form of partially hydrogenated oils. These are very easy to be used, inexpensive and last for a very long time. However, the bad news is that these types of foods raise the bad cholesterol (also called as low-density cholesterols) levels in your body. This increases the risk of heart diseases and strokes.

  • Sugary Foods

Foods, such as sweets and chocolates enhance build-up of sugar inside your body. Sugar in the digestive tract is broken down into glucose and fructose. High consumption of fructose causes the liver to turn fatty giving rise to insulin resistance and other metabolic syndromes and diabetes. So, avoid consuming foods that are high in sugar.

Further, try to buy foods from trustworthy companies that are certified for organic and high-quality ingredients and that have a minimum or no HFCS-90, the original high fructose corn syrup.

  • Bis-phenol

Foods that are in contact with the plastic component disrupt the endocrine system of the body along with pineal and the reproductive glands. If you too are consuming food that is exposed to the plastic component, the possibility is high you are at a risk of obesity and developing cancer.

So, don’t let these hidden food mines hinder your fat loss journey, instead eliminate them or substitute them with powerful foods that may help you in cutting off the calories from the body.

5 Tips on Selecting the Right Outfit for Gym

When it comes to choosing the right outfit for the gym, it can be tough to decide. With seasonal weather and ever-changing fashion trends, it is difficult to keep pace with fitness fashion industry.

As a matter of fact, we would highly advise you to focus more on comfort, and less on fashion. This is perhaps because what you wear while working out can impact your body in a range of ways.

Thus, let’s get started and have a quick look at how to select the right outfit for the gym.

Take a look!

 

  • Is it comfortable?

It is highly recommended to wear clothes that let you move and don’t constrict you. Simply put, choose fabrics that allow your skin to breathe.

Further, pay attention to the fitting of the clothes because outfits that are not too tight and fit just perfectly will let you move in all directions. However, this doesn’t mean that you should choose baggy clothes as those will come in your way while you exercise.

 

  • Can it be layered with other outfits?

Make your wardrobe versatile by including outfits suitable for both hottest and the coolest months. Avoid overspending as seasons change. You can do this by layering your outfits during winters. You can start with a t-shirt or a top and then add a pullover over it. For wind-proofing, cover yourself with a windbreaker. Further, try shopping in off-seasons to save your money.

 

  • Is it flexible enough?

Try purchasing clothes that provide you enough flexibility like gym shorts, sweat pants, track pants or yoga pants. Such flexible cloths will let you stretch your hands and legs easily during workouts. Along with flexibility, do take care that the clothes are breathable enough.

 

  • Are the chosen outfits in line with your daily exercise regimen?

                                                                                                                                                              Make sure that the outfits you buy are a perfect fit for the activity you are performing. You should always make a trial by performing activities you intend to do in order to gauge if it is the right fit.

 

  • Do you need any advanced features?

If you like to keep pace with technology, it is important to mention about a new range of outfits that are available today. Outfits today come with in-built treatments that fight the microbial action on the skin due to sweat. This helps you in fighting the body odor.

Further, you can also choose the outfits that provide ultra-violet protection to fight sun’s harmful UV rays. Similarly, gym outfits with permethrin, that is an insect repellant, are also available in the markets today. Such clothes protect you from all the ups and the downs you while exercising in the gym.

 

Your Turn

The more frequently you exercise, the more important it is for you to wear the right kind of clothes. Keep yourself as comfortable as possible with the perfect clothes.

So, do a proper inspection of the clothes before buying and select the right one for yourself.

5 Reasons Stress is Messing with Your Skin

Did you ever pay attention as to why pimples always tend to appear at the worst time? Like, just a few hours before the party you wanted to attend so earnestly, or just a night before your first date?

There is a reason for everything that happens. And, in this case, it is stress. Simply put, stress messes with our skin in more than one ways.

So, do not stress out, and take a chill pill. Here’s why!

  • You lose sleep

When you are stressed out, it is normal that you find it tough to sleep at night. But, never let anything interrupt your sleep. This is because sleep is an important characteristic of a healthy skin.

It is only during sleep that your body repairs itself after a hectic day. Lack of sleep can enhance the cortisol levels in your body, which would lead to more stress, and eventually, you will lose more sleep. This would make your skin dull, thus making you look old. Thus, it is a vicious cycle which should be avoided at all costs.

  • Stress hormones are bad for your skin

When you are stressed, a stress hormone is released which redirects the blood to organs and muscles instead of sending it to the skin.

Thus, chronic stress can lead to various skin conditions by depriving it of essential nutrients and oxygen. Further, the stress hormone – cortisol, can also trick your oil glands to release more oil, thus making you acne prone.

  • It makes your already existing skin issues worse

Various chronic skin conditions like rosacea, eczema, and others can become worse when you are stressed. Stress might not be the sole cause, but even if it contributes a bit, it is better to avoid stress.

  • Stress speeds up aging

There might be no fine lines and wrinkles as of now, but if you are stressed today, it is definitely going to reflect on your face a few years down the line.

Stress undoubtedly speeds up your aging process. This is simply because when you are stressed, your body gets busy in fighting stress instead of protecting you from UV rays, pollution and other factors that might speed up aging.

  • It enhances the risk of skin cancer

Don’t freak out. Stress won’t cause skin cancer, but it can significantly increase the risk of getting skin cancer. This is because stress weakens your immune system which affects your body’s capability to fight cancer-causing agents.

But, the good news is that a few stress management techniques can go a long way in managing your beauty. Thus, the next time you feel jittery and nervous, try to cool yourself by going for a walk or by indulging in deep breathing exercises or by performing yoga, or simply call your best friend and have a quick chat.

How do you manage stress in your life? 

What is Aerobic Exercise and Do You Really Need It?

For many of us, the term ‘aerobic exercise’ might sound a bit too technical. The term aerobic exercise often pops out the images of spandex and sweatbands in our mind.

But, is aerobic exercise all about it? Let’s find out.

What is Aerobic Exercise?

Simply put, an aerobic exercise ranges from low intensity to high intensity and stimulates lungs and heart by utilizing oxygen.

In other words, aerobic exercise essentially focuses on oxygen by making your heart pump more blood. On the contrary, the term anaerobic exercise is a physical activity which doesn’t stimulate oxygen. Such exercises include sprinting and weight-lifting.

What Types of Aerobic Exercise Are Best?

Some exercises may sound trendier than others, however, there is nothing like a ‘best aerobic exercise’. It all ultimately depends on how genuinely you enjoy a certain move. The best way to meet your fitness goals is by doing a range of aerobic exercises to keep the spirit alive.

A few such aerobic exercises that you can indulge in straightaway include jumping, running, cycling, swimming, and others.

However, certain forms of yoga and dance workouts can be equally useful.

How Do I Get Started With Aerobic Exercises?

The best way to start with an aerobic exercise is to stick with an activity that you think you will stick to. Don’t expect your exercise regimen to be all about fun, however, make sure that it is something realistic which you would be able to do without getting overwhelmed.

For instance, let’s assume that you work 12 hours a day, have two kids to take care of and still plan to use a treadmill in a gym which will take 30 minutes to reach. This, at the first glance, sounds unfeasible, and so chances are high that you will fail.

Thus, make sure that whatever you are committing to is not only exciting but convenient too. Even a five minutes brisk walk can work wonders. If you feel it is too less, double the time you would like to brisk walk for. The bottom line here is to extract the best out of your aerobic exercise regimen without overburdening yourself.

How Often Should You Engage In Aerobic Exercise?

As a rule of thumb, you should perform aerobic exercises for about 30 to 60 minutes around three times per week.

However, it is important to mention here that there is no one fit solution for all. Some people may need fewer sessions, while some others might need more; it all depends on your body type. As per a research by Mayo Clinic, shorter and frequent sessions of aerobic exercises are more useful over longer and less frequent sessions.

Should I Warm Up For Aerobic Exercise?

Yes, you should warm up yourself for 5-8 minutes. Thus, start slowly and speed up once your body has paced up with the work.

In short, aerobic exercises are highly helpful. However, check with your doctor before finally committing to your exercise regime.

Why Cutting Calories Could Be Sabotaging Your Health Goals?

One of the many reasons why most of the diets fail is because they ask you to count your calories, weigh your food or remove certain food groups from your diet.

However, even though various diets just don’t mention anything about watching, tracking and counting calories, most people would still believe that they need to reduce their calorie intake if they want to lose weight.

This whole concept of tracking and restricting our calorie intake is so deep-rooted within us that even if we allow ourselves to eat breakfast, we will limit ourselves to consuming a protein bar, a hard-boiled egg or a green juice.

But, here is the truth – calorie restriction would not help you in losing weight, but it backfires. Keeping a rigid check over calorie intake ignores your biological needs, hormonal reactions and blood sugar responses.

Let’s have a quick look at few more such truths related to calorie counting, and what should be done instead.

  • It makes it difficult for you to meet your nutrient needs

We often tend to underestimate the importance of vitamins, fiber, minerals and other nutrients to our well-being.

But, anything that is not visible, doesn’t necessarily mean, that it won’t impact your quality of life in long-term. Let’s understand this with the help of a simple example. Dietary calcium is important for our body functions like blood circulation and muscle control.

For the first 30 years of our life, our body stores excess calcium in bones. After 30, your body stops gaining muscle mass and starts relying on existing calcium storage. Thus, if you don’t consume the right food, your body won’t be able to meet the calcium needs after a certain age, and you will become prone to the risk of hip fractures and osteoporosis.

  • It slows down your metabolism

When you start eating less just to limit your calorie intake, your body switches itself to survival mode and would start breaking down the muscles to release the stored glucose.

Losing muscle mass can have an adverse effect on your body. Further, it can even impact your weight loss goals, as our muscles burn calories 24 x 7, and when you have fewer muscles, they will burn fewer calories.

  • It compromises your brain’s performance

This might not be expected, but once you start cutting your diet, you also start losing your mental edge. This is because our brain runs on glucose, and it needs enough of it to keep working. If you keep yourself hungry, it is only obvious that you won’t be able to work at the top of your capacities.

  • It might give you gallstones

Low-calorie diets of around 800 calories per day can help you in losing the weight, but would also make you prone to the risk of gallstones. In the worst scenario, it might cause abdominal pain and would need surgery.

The bottom line here is to eat right and intake all daily nutrients, after all, at the end, it is your health that matters.

Why Should You Provide a Daily Dose of Vitamin C to Your Skin?

If you thought that you need to grab a vitamin C tablet just when you feel cold, you are mistaken. Did you know that vitamin C works wonders for your skin as well? It is an essential part of all anti-aging creams, and can even help your dull and fatigued skin glow readily.

That’s just not about it. Here are a few other reasons why you must invest in some good vitamin C products, or alternatively, consume fresh orange juice!

  • To repair sun damage

Vitamin C is a rich source of antioxidants. Antioxidants help you in fighting free radicals caused by pollution and sun exposure. They work by healing the damage caused by free radicals to your skin. Thus, in addition to your sunscreen, you should also include vitamin C in your daily diet.

  • To make your skin firm

Collagen plays a vital role in keeping your skin firm and youthful. However, as you age, the collagen levels of your skin start decreasing. This is where vitamin C comes to your rescue. It boosts the fibroblast activity which plays a vital role in collagen production, thus helping you in getting rid of wrinkles.

  • To fight inflammation

Suffering from acne or rosacea? Well, vitamin C can help you out. Vitamin C helps you dilate blood vessels and reduce the inflammation.

  • To reduce pigmentation

Melanin can make your skin look dull, and dark with uneven skin tone. Sun exposure and pollution can aggravate the situation further. This is where vitamin C helps you out by slowing down the melanin production. It also speeds up the cell production, thus making your dark spots less visible and provides you an even tones complexion and glowing skin.

Vitamin C Is Suitable For All Ages

The best part of vitamin C is that it doesn’t discriminate. It is suitable for all ages. While it prevents skin deterioration in the first place, it also helps you fight signs of aging on the other.

Thus, if your skin is sagging, or you are experiencing wrinkles and the likes, it is highly recommended to include vitamin C in your daily routine.

The best part of vitamin C is that it is suitable for all ages. Even though visible signs of aging appear somewhere in your thirties, it is always better to start consuming vitamin C once you are 18 years old.

Choosing the Right Vitamin C Product

There is an array of Vitamin C products out there, and choosing a suitable product is so difficult. When you are looking for a vitamin C product, make sure that it has the right concentration. A supplement with the potency of 10 – 20 percent would mean that the results would be quicker. A product with vitamin C concentration of 3 – 10% would be averagely effective.

It is worth mentioning here that you should avoid taking super doses of vitamin C to get better results. It might not pay off as our skin absorbs the maximum vitamin C at 20% strength, and anything beyond that will not guarantee greater absorption. 

Are You Suffering From Lack of Sleep? Try These Trusted Tips!

While most of the people are too lazy to wake up in the mornings, there are people who just cannot sleep even after trying to sleep! Many people suffer from lack of sleep or inability to fall asleep. This is called insomnia in scientific words which can be defined as the disorder of not being able to fall asleep. If you too are targeted by this problem, then no worries, read this article to know what might be not letting you fall asleep and tips to get rid of this. Read on!

Why you are suffering from lack of sleep?

First things first! Before you start researching about how to overcome insomnia, you should be aware of the causes of this acute disorder. Reasons for not being able to sleep are many depending upon an individual’s routine life and diet habits. This disorder most often is developed from combined effects of various factors including psychological and medical issues, spiritual issues (wondering and anxious about the existence of evil spirits), relationship conflicts, busy schedule, and non-acceptance by friends. Another main reason could be a person’s behavioral factors like watching TV excessively before going to bed or physical hyperactivity or a poor sleeping routine.

Tips to follow for getting a sound sleep

  • Try to keep your “worry time” restricted to the mornings

All your works that require decision-making can be managed and done during the daytime. This prevents those problems from sneaking in your mind when you hit the sack!

  • Screens can be turned off

Various screens may it be TVs, laptops or cellphones can be avoided as the light emitted by these devices would disturb a peaceful sleep.

  • Have a bedtime routine

Just like you allocate time for all other activities, allot a time for sleep as well. By doing this for a couple of weeks, you would automatically feel sleepy at your scheduled time.

  • Avoid caffeine

After a tiresome day, a cup of coffee is a big Yes to all of us! But, drinking excessive coffee prevents us from falling asleep. So, limit your coffee intake for a peaceful sleep.

  • Keep your bedroom cool and dark

A cool and dark bedroom promotes a healthy sleep. Open your windows or use AC to keep the atmosphere cooler.

  • Appropriate mattress

Uncomfortable mattresses or bedding is responsible for the lack of sleep. Make sure you wash your mattresses regularly to get rid of the sweat smell.

  • Exercise regularly

Yes, heard right! Studies reveal that aerobic activities improve the quality of sleep. So, exercise in the mornings followed by a fresh fruit juice.

  • Avoid taking naps after 4 PM

Taking a nap after 4 PM will prevent you from falling asleep in the nights. So, cut down those naps.

  • Masturbation before going to bed

Studies reveal that having sex or masturbation can put you to sleep very quickly! It’s not a boring thing to do though unlike rigorous exercises!

  • Avoid intake of alcohol before hitting the sack

Drinking alcohol might disturb your sleep and you’ll end up waking up in the morning with a non-satisfactory sleep!

Expert Approved Ways Essential Oils Can Help Your Weight Loss Efforts

There are many people out there who are all excited to buy the essential oils! But, what next? What after buying them? Bringing them home from the nearest grocery is still easy but not all of them are aware of how these essential oils can come in hand to improve your diet. Using something without knowing its true advantages wouldn’t be of much use. This article will help you know the expert-approved ways essential oils can help your diet!

Essential oils to get your hands on for losing weight

  1. Peppermint oil

This essential oil is easily available at any grocery store and has more benefits than we think it has! When peppermint oil is added to our diet, it boosts our body’s metabolism, thus soothing the upset stomach and keeping our digestive health better. This oil can be taken either through inhalation or by drinking it on mixing with water. Simple as that! Experts say that by inhaling the peppermint (by putting some drops on cotton) the appetite is suppressed. So, time to add some peppermint oil to your regular diet!

  1. Ginger oil

Experts say that ginger has an essential element gingerol. This gingerol is an organic compound which is found to have anti-inflammatory properties. Gingerol present in this essential oil increases thermogenesis which boosts our metabolism. Experts suggest drinking ginger oil by just mixing it with a little water. But if you feel yikes, then a better alternative is by adding 3 to 4 drops of ginger oil to your evening tea.

  1. Bergamot oil

The very scent of bergamot oil helps our body to relax and make our mood better. It is richly packed with polyphenols which are found in abundance in green tea helping to burn fat and sugar in your diet. Bergamot oil is scientifically proven that by consuming bergamot oil, the psychological problems like mood swings are uplifted. It can be used by adding few drops of bergamot oil while preparing food or simply by mixing it with plain water. Besides, it is also believed that the endocrine system is relaxed by including it in your diet.

  1. Lemon oil

Lemon oil is known for its ability to improve digestion and reduce unnecessary appetite. This is also proved to improvise your metabolism. It can be taken by adding it to your diet. Or you can also mix it with your regular food stuff! The essential vitamins in lemon oil also help in removing the dead cells from your body and thus help to regenerate new cells giving you a healthy and glowing skin.

  1. Cinnamon oil

Cinnamon oil is a rare essential oil to find. It breaks down the sugar in your diet and converts into essential lipids which are stored as fat in your body. Cinnamon oil is also known to increase the metabolism. It helps in proper blood clotting. So, if you are a regular consumer of cinnamon oil, and you have a wound, the chances of you recovering are higher and your wounds heal quicker too!

So, add these essential oils to your regular diet to reap various advantages offered by them. Trust the experts when they say including essential oils to your regular diet benefits in much more ways than you can ever imagine!

What Can Binge Eating Do To Your Body?

Today with the advent of increasing restaurants and food joints, our eating habits have turned into the Hogging Trend. Binge eating is a disorder in the eating habit wherein a person feels extremely compelled to overeat on a daily basis. There are people who Binge eat every day, consuming food in large quantities in a very short period. And this is true even when they are not really hungry! The people who Binge eat cannot control their eating. And it is one of the serious problems as it can pave the way for various other diseases if continued.

Binge eating can do a lot of mess to your body. The after effects of Binge eating are worth knowing! Knowing them might also help to overcome the compulsion of eating excessively. Here, we go!

Harmful effects of binge eating

  1. Once the binge eating is cultivated as a habit, it is very hard to overcome it and this will make the blood sugar levels increase resulting in food cravings. So, though you are not really very hungry you would consume excessively.
  2. Even when you are not hungry, false messages are sent to your brain due to an immediate rise in sugar levels.
  3. If a person binges excessively, it can also impact the mental health. Fear of being embarrassed or laughed upon can bring your self-confidence down.
  4. Low self-esteem and unhappiness follow people who binge eat and feel ashamed to do so. They binge eat in private.
  5. Binge eating causes unhealthy weight gain which will eventually convert to obesity. The unnecessary fat might also lead to disturbance in the blood circulation.
  6. You may go into depression and face various anxiety problems. People who binge eat get really anxious about smallest of the things and thus they end up overreacting!
  7. Binge eating might lead to Diabetes as the sugar levels in the bloodstream is increased dramatically.
  8. There are instances where people who binge eat have developed osteoarthritis which is a disorder causing swelling and pain in joints.
  9. Studies also reveal that excessive binge eating causes bowel cancer and breast cancer.
  10. High blood pressure would be developed increasing the risk of heart diseases like stroke or coronary cardio disease.
  11. Binge eating might gradually turn into another eating disorder called bulimia wherein the person after binge eating attempts to puke all the food by vomiting or by consuming laxatives.
  1. The perfect body which was obtained by rigorous gym training is found to be spoilt in just a few days. Irregular and improper body shape may be developed because of excessive unhealthy fat.

In Nutshell

And the list goes on! Thus, if you feel you might be binge eating, please seek help immediately. Ignoring the problem would only worsen it. Who would want to develop deadly diseases like cancer just because they over eat? So, before binge eating, think of all the impacts of and don’t forget to consult your doctor.