The power of nutrition

The Power of Nutrition

NUTRITION:

Eating the right amounts of nutrients on a proper schedule to achieve the best performance and longest possible lifetime in good health.

“Using nutrition to maximize health and happiness”.

IMPACT OF OPTIMAL NUTRITION:

Good optimal nutrition can reduce your risk of developing diseases and disorders like cancer, diabetes and heart disease. A good diet can also make it easy for an individual to lose fat mass and to gain muscle mass. Good nutrition supports tissue qualities like nails, hair and skin. Proper nutrition can reduce your risk of developing arthritis and other degenerative joint disorders. Optimal nutrition can support cognitive function so things like focus and concentration can be improved by good nutrition. So to exercise longer and harder and to take exercise to higher intensity a person should have to incorporate good nutrition practices. Most important your quality of sleep also depends on your nutrition so by just making few modifications to your diet you can make it better.

POOR VS OPTIMAL NUTRITION:

ü POOR:

·        Low nutrient foods

·        Large portion sizes

·        Irregular eating times

·        Unhealthy fluid sources

ü OPTIMAL:

·        Nutrient rich foods

·        Appropriate portion sizes

·        Regular eating times

·        Healthy fluid sources

THE 5 BASIS OF OPTIMAL NUTRITION:

ü Eating schedule

ü Key nutrients

ü Food selection

ü Portion sizes

ü Hydration

To achieve a healthy lifestyle the best thing is to set goal weather its weight loss or muscle gain or maybe just to improve markers of health, so have that goal in mind then create your plan. After creating your plan focus on recruiting a team, the teams of those people who are supportive like family and friends or people who have similar goals as u have. It will help u and make it easier for you to achieve your goal and then track your progress on your daily basis. So basically these goals will help you to stay motivated and at the end do celebrate your victories on daily basis.

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Exercises guide

Whatever you experience is the satisfactory preference for you i.e. strength training, powerlifting, cardio but consistency is the key. People emphasize on strength training rather than highly intensive activities. Weight loss takes place due to the metabolic rate. Diet and exercising each play an essential role. We anticipate that abdominal exercising workouts are going to help us extensively however that’s not how it works. Abs workout push our spine towards the floor so be vigilant while doing such exercises.  Boost your heart rate via: treadmill, squats, pull up. Workouts burn your strength in a short span of time. Workouts appear quite exhausting but it ultimately helps you in your fitness journey.  Workouts do work, the principal component is to burn your energy. Some people are not doing any workout but all they do is emphasize on dietary conduct. The fascinating element is that your muscle groups adapt the postures you stay in. Some individuals caught in wrong postures and that motives ache as well as fatigue. Dead lifts entails muscle groups, the energy you gain is amazing. Dead lifts enables muscle groups for bodily labor so one needs to be proactive. It’s indispensable to warmth up in advance than engaging your physique with lifting heavy weights. Push your thighs and preserve your lower back to be at ease. Try dead lifts on regular basis this simply enables health. Compound exercise workouts become challenging and at the same time approachable. Also, these exercises help achieve fat loss desires. You’ll not get results all at once so you need to have patience to get the outcomes, give your body some time to conform accordingly. All you have to do is just put in your effort, don’t give a break in between and do not worry about the results. To sum it all, do what you feel best for you.

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Quarantine Exercises

Quarantine Exercises 

As we all are in the quarantine from many days due to COVID-19 and situation is not good to go out for exercises and go to the gym, but it’s still very important to stay healthy and give your body some restless time otherwise you may feel discomfort in your body and it could result in weight gain and many other medical problems and staying in quarantine can give you extra stress and depression because of the same routine and no other new activity, WHO recommends 150 minutes of exercise every week to overcome your health issues.

Here what you can do:

Take online exercise classes:

Everything is online after this COVID-19 issue, so you can take your online classes of exercise where your trainer can help you in home exercises, go to YouTube check different vlogs on exercises at home,

Walk:

Take small steps every day inside your home, even if the space is small, keep your legs moving don’t stop at all.

Eat better:

After walk and exercise take some break and eat fruits which will help you to boost your immunity.

Exercises:

You don’t need a very big space for the exercise, you can do it in your room.

Knee to elbow

Touch one knee to opposite elbow and do the same for the other side, keep doing it for 2 minutes for 60 seconds, and do the same for 5 to 6 minutes.

Plank

Move your belly towards the ground and support your forearms on the ground and your elbows under the shoulders. Your hips at the level of the head, hold as long as you can and again repeat for 5 to 6 minutes


Squats

one of the best exercise you can do is squats, your hips on distance from your toes pointing outwards, then bend your knees, your heels must on the ground and make sure your heels don’t leave the ground, do this exercise for 15 times then take some rest and again do it.


These are a few exercises you can do daily and you can overcome your health issues and this will make your mind fresh and you will feel healthy all day.

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Personal Training

Many people start working out without a help of a professional or without asking someone who has been doing it for a while these people suffer a lot. When you start doing exercise without the basic know how of how to perform those exercise they can cause injuries which might bother you throughout your life.

So if you are beginner always ask others for help, ask them if the form is right, ask them for exercises whether you are doing it correctly because if you don’t do it you will not see the results that you might aim for and that might make you quit working out. Always start with a friend or hire a personal trainer in that way you start to see the results much sooner. If you don’t want a personal trainer there are workouts on YouTube channels of famous trainers and fitness coaches that might help you with the exercises.

If you want early result always go for a certified professional trainer that will help you transform in the best way. They have the knowledge about what your body needs and what types of exercises will be beneficial for your body. Another thing which most people lack during their workout is diet/nutrition, trainers also have the knowledge that what diet will be beneficial for you and they even make your diet plans that you eat accordingly, this way you can easily see the change in your body.

If you can keep up with the diet the results will be phenomenal and if your diet is good you will do better in exercise because the energy level will be much you will be taking the protein that is required by your body. In this way you see a big change in the stamina and energy level, diet might be one of the reasons that might restrict people achieving their goal. There are people who work out for years but their body does not tend to increase which is due to diet. Keeping a diet according to what you need might be the key to the change.

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Lifestyle choices

Fat gives the commonly energy, more fat a product offers the greater energy it's going to offer. Take enough carbohydrates and cord in fat unfastened or quiet fat dairy for your food regimen. Essential high blood pressure is induced through the use of obesity. Weight loss is capable of dewdrop cholesterol. Don’t indulge in weight loss assuming this will be beneficial for arteries. The main determinant of give up result slaughter is a detrimental energy that really diverts our mind.  For certain people at the point of uncertainty, it’s important to excursion healthful.

Here are a little vital effects that tin alleviate you enhance immunity:

ü  Stress level: Accelerated tiers adversely impacts people. Cardiovascular ailment, disproportionate desiccation and coat damage are signs and symptoms of stress. More or less some individuals face outbreak as the result of anxiety.

ü  Satisfactory sleep: Set a regular routine and intend to nap 9 to 10 hours.

ü  Quit smoking: Stop vaping and breathing in any exclusive substance. Shot to gain out of this pattern as smoking bottle root ailment, lung illness and respiratory tribulations in adults.

ü  Healthful food regimen: For convincing exception eat a eclectic sum of fiber. Excursion hydrated with water. The superlative ingredients for diabetes are no longer processed such as fruits and vegetables.

ü  Extend lively: Activity is vital for a great immune system.

ü  Connectivity: Brute disaffection is important what time ailment risks but you will be capable of loosen up tie with friends, online medium made things relatively elementary for us. Digital world: every time, every where,every one, so no need to panic!

Why am I exhausted every time?

·         Tension

·         Lack of exercising

·         Bad diet

·         Not sufficient quantity sleep

·         Not charming an enough quantity protein

·         No longer consuming adequate amount of water

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Familiarize Yourself With Fitness

Make the best use of time while you are at home, because everyone knows that they don’t have much to do in their homes. So what you can do is to invest this time on yourself which most of us do not even bother nowadays and leave our body unattended, which then affect us in every way possible.

Before the lock down people always had the excuse that they don’t have time for themselves but now they don’t have any excuse to hide behind and now they realize that there was nothing holding them back but themselves. People are now starting to realize that they should focus on their bodies as it will help them with their immune system.

In this time you can easily achieve goals by setting them but you have to take a step and when you start to see the results there is not stopping you from achieving that you have set for yourself. People usually ask that where should one start this is the best time to do it, you have plenty of time and most of the time people are just laying down and doing nothing.

As long as people are concerned with where to start there are thousands of channel on YouTube that will guide you in every way you want. But we are so lazy that we don’t even bother trying and explore those channels. In those channel they will guide you with exercises whether you want to lose weight or gain it they will guide you with every information you want all we have to do is to take a start and as soon as you see the results you become more satisfied with yourself, and you start enjoying it.

People are taking full advantage as people who used to upload these home workouts had no views but there is a drastic increase in the views as people are starting to take care of their bodies and they are using this time in their favor.

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How A Good “Sleep” Can Do Miracles

•    Poor Sleep Leads To Higher Body Weight

Poor sleep is critically linked to weight gain. It is one of the most dominant reasons for obesity and people who sleep less are prone to gaining weight than those to take a good sleep. The effect of sleep on weight is linked with hormonal release and motivation to exercise.

•       Good sleep leads to lower consumption of calories

Studies have proved that sleep deprived have a greater appetite, hence eating more calorie consumption. This includes higher levels of ghrelin, the hormone that stimulates appetite, and reduced levels of lepton, the hormone that suppresses appetite.

•    Good sleep results in better concentration and productivity

Sleep affects various functions of the brain, such as;

      Ø  Cognition
      Ø  Concentration
      Ø  Productivity 
      Ø  Performance

    

All of these can be adversely affected by sleep deprivation.  

Understudies on a conventional calendar with broadened work long periods of over 24 hours made 36% more genuine clinical blunders than assistants on a timetable that permitted more rest

Another examination found that short rest can adversely affect a few parts of mind capacity to a comparable degree as liquor intoxication.

Then again, great rest has been appeared to improve critical thinking abilities and upgrade memory execution of the two youngsters and grown-ups.

• Quality sleep maximizes athletic performance

A good sleep is highly associated with better and more efficient muscle movement and coordination.

A study on basketball players showed that longer sleep significantly improved accuracy, focus and reactions as compared to those with a lesser sleeping hours.

A study of over 2800 women revealed that poor sleep caused slower walking, weaker grip and overall a decreased muscle coordination.

•  Poor sleep increases risk of heart disease and stokes

As mentioned before, a poor sleep can considerably cause health issues such as heart disease and a stroke. A result of over 15 studies show that people who don’t get much sleep are at a greater risk of developing a heart disease as of those who sleep for 7-8 hours.

• Sleep deprivation causes depression

Sleeping disorders lead to depression and anxiety. It is seen that 90% of the patients with depression complain about sleeping problem, which is associated to an increased risk of suicide.

• Sleep builds your immune system

A poor sleep can cause an impaired immune system. 

•    Poor sleep causes inflammation

Sleep loss is known to activate unwanted markers of inflammation and cell damage. It results in long term damage and inflammation of the digestive tracks, which is a disorder known as inflammatory bowel disease. An experiment revealed that sleep deprivation caused Crohn’s disease to relapse twice as more in contrast to the patients who slept well.

Bottom line, the disease recurrence increases with sleep deprivation.

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How to Stop Smoking

How to Stop Smoking

Around 1 billion people in the world smokes, which means 20% of total population smokes, which is very alarming and very dangerous, men and women both smokes but more dominating are men, there is always a high risk in smoking and it reduces your health.

Smoking is really harm full for the lungs and all the dieses starts from lungs, in the start it causes coughs, colds, wheezing and asthma. Due to smoking 84% of deaths are from lung cancer and 83% due to chronic obstructive pulmonary. Smoking is very popular among the young generation and the real market of tobacco companies is our young generation.

It’s hard to stop:

Smoking is really bad habit and once you are addicted to the smoking it’s not a piece of cake to quite it suddenly without proper courage and motivation to stop it no matter what and your strong decision, smoking is basically a craving and it’s a habit, if a smoker don’t smoke his or her mood can get disturb and can turn into a really bad mood, once you smoke you feel better and happy because of your habit and your nicotine want, nicotine is highly addictive thing which don’t let you to stop smoking, some people smoke when they feel depression, anxiety or if they are bored so it’s not easy to stop it suddenly.

Make a plan:

Quitting is not easy but you can do it, it’s not impossible but you need a proper plan and motivation and proper decision to quit it. Give yourself a challenge to stop smoking, make a track which you can follow.

Why you smoke:

Ask yourself a question that why you smoke and what is the reason of smoking then in the light of your answer you can find the way to stop it.

Method:

It’s really hard to find out some triggers but once you have done it, you can quite this bad habit. You need to divert your thinking of smoking and get yourself involved in other activates, such as sports, art work and read blogs about quitting smoking, you need to manage your activities, craving last for 10 minutes only so in these 10 minutes you need to divert your mind, which will surely help you to quit smoking, start rewarding yourself tell yourself you are doing the great job and you are wining this job, start eating health food, eat more fruits and drink a lots of 

water, go for a long walk and run if you can, get up early in the morning and go for a fresh morning air, change you routine, you can also take a nicotine replacement therapy if you have a worse case or you can go to the motivational therapist to stop smoking, read more blogs and watch videos why smoking is go bad for your health, why staying fit is very good for health and how smoking is causing so many problems in your life on daily basis.

I hope whoever is reading this find this information helpful and leave smoking one day.

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