Category Archives: Health and Wellness

Embracing health and wellness tips is more than a trend—it’s a way of life. At GlamUp Gallery, we delve into the realm of health and wellness with a discerning eye, offering you a curated collection of expert self care tips for mental health and physical health that resonate with your holistic journey. From mindful nutrition to rejuvenating practices, we invite you to explore a path that celebrates your well-being in its entirety. Step into a world where self-care is a revered art, and embark on a transformative journey with us. Welcome to a world where wellness meets wisdom.

Diet and Fitness, Guest Blogs, Health and Wellness

5 Metabolic Training That Will Help You with BJJ

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Good health and good lifestyle habits are important in every field, be it simply living a happy life or winning in martial arts. People often think that martial artists just need technical training, but it is not true. Technical training alone is not enough. You need to focus not only on the body training but also on the health and technique. Most people think if they can throw a decent punch and their focus is good enough, they are ready for the fight. But once they get in the ring, they realize that just technical training will not benefit them and they will lose badly in the ring. So, they need to focus on the potential of their body and make some lifestyle adjustments as well.

With that said when you start your martial training, you cannot jump straight to the technical training. Instead, you need to start with some basics which will include health improvement and body training that will fall into the general category. Then you should head on to the specific category that is just going to help you adjust your technique.

Most people never start with the general category and directly head on to the extreme technical training. So, they know how to throw the right punch at the right time but within a few minutes of training, they lose motivation. Therefore, to win in the martial arts ring, you also need to focus on Metabolic Training.

Martial arts

When it comes to metabolic training, you are basically helping your body to get accustomed to the intense training that will boost your strength and stamina. This will also help you to decrease the chance of injury. So, you can get better results in a limited time. People who miss out on the conditioning phase and focus on technical training get tired very easily. With the metabolic conditioning training, you will see a boost in your metabolic activities. You will get to the ideal BMI, lose weight, become much more agile and you will see that your health is improving, and your body is performing every move effortlessly.

So, in our series of self care, today we will discuss how metabolic training helps with BJJ training. And what are some best exercises you can do to improve your BJJ training for better output?

BJJ Martial arts
BJJ Metabolic Training for Improving Health & Getting into Shape

1. Running

Running is a great workout that will help you work on the balance of your footwork. You will see that when you get on the mat, running will help you with the footwork. You will get more control over your foot. So, you can control how close you should get to the opponent.

2. Swimming

Swimming is a great workout where you will not only be able to clean your skin but also maintain your body temperature. The best benefit of BJJ is that it is a full-body workout that offers you intense training to help you build a good power economy. With swimming, you will learn when to give your full energy and when to keep it stored which is very important.

Weight Training
3. Weight Training

Weight training will help you gain mass, so you look better. Apart from this, you will also see improvement in your strength. Another very important benefit of weight training is that when you start your BJJ training, you need to handle your opponent in a better way and control his movement. Also, your grip will get better if you focus on weight training.

4. Cardio

Cardio is very important for metabolism and also for maintaining good shape. This will be the initial stage of your training and without proper training, you will never get into the fighting spirit.

Calisthenics
5. Calisthenics

Calisthenics is also known as body weight training where you lift the weight of your own body. The process starts when you try to adjust the weight of your body and focus on the muscle. This will help you enjoy the same effect as any other muscle mass training. You will observe the strength in your muscle and can lift more weight. Also, you will also lose all the extra fat, making sure the focus stays on the muscle strength only.

Bottom Line

To sum up, it all comes down to how you get your body ready. If you never work on the conditioning of your body, your angle of movement will be very restricted. You will also see that people who don’t focus on metabolic training when getting into the ring, face issues that are linked with energy management. Most fighters start with full power but as they start the workout process and start fighting, they lose energy, and by the end of the game, they lose motivation completely.

As a result of this, the opponent starts attacking by the end of the game and wins. To make sure you don’t end up getting drained and feel powerless very easily, you have to keep working on the simple steps of condition training. This will also help you to stay energized throughout and you will find a way to keep your energy stored till the end of the game.

Post Credit: Ann Edwards from Elite Sports

Health and Wellness

Nutrition Guide For Children With Juvenile Diabetes

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It is natural to get bothered about the diabetic diet and nutrition guide when you have a child with juvenile diabetes or type 1 diabetes. While the dietary needs of a child with juvenile diabetes are no different from the normal children, there are some considerations you must follow to ensure the good growth of your child.

In this article, you will know what to eat and what to avoid to keep your child’s blood glucose in range and prevent further health complications.

Children with type 1 diabetes can eat anything but in balance:

People often assume that children with type 1 diabetes can’t take certain foods. It is not true. In fact, there is no food that your children with Juvenile Diabetes can’t eat. He/she can literally eat anything like the rest of your family members.

All you need to take caution about the amount of insulin in his/her foods. Taking insulin in balance helps keep your child’s blood sugar in control and check it to go too high. Making healthy food choices and taking protein, fat, and carbs in balance help keep blood sugar in control for children with type 1 diabetes. So, be sure to make smarter food choices for your children.

Scroll down to understand what types of food and at what amount will help your child stay healthy forever.

Prefer protein-rich foods:

Protein is good for health and helps balance blood glucose. You should choose healthy protein for your child and try to make different dishes from them. Examples of healthful protein foods include:

  • Low-fat dairy foods
  • Fish
  • Eggs
  • Lean meat
  • Tofu
  • Beans and lentils
  • Nuts and seeds

Eat plenty of fiber:

Fiber helps minimize the release of sugar in the blood. To ensure enough fiber in your child’s diet, add seeds, nuts, legumes, and beans to their foods. These foods are a good source of fiber as well as contain a high amount of protein. Examples of these foods include:

  • Seeds: Pumpkin, hemp, chia, and sunflower seeds.
  • Nuts: Brazil nuts, walnuts, hazelnuts, and almonds
  • Beans and Legumes: kidney beans, black beans, garbanzo beans, lentils, pintos, and

Add enough non-starchy vegetables to the diabetic diet:

According to American Diabetes Association (ADA), food enriched with the goodness of non-starchy vegetables helps maintain weight, diabetes, and blood pressure. Examples of nonstarchy vegetables include:

  • Bell peppers
  • Green beans
  • Zucchini
  • Eggplant
  • Mushrooms
  • Broccoli and cauliflower
  • Green vegetables such as lettuce, cabbage, pak choi, kale, spinach, and watercress

You can add starchy vegetables like corn, potatoes, pumpkin, etc. to the diabetic diet but in smaller amounts, as starchy vegetables contain more sugar.

Count on carbohydrates:

Carbohydrate provides energy to the brain and body required to function their best. Embrace complex carbs such as whole grains and vegetables as they have essential minerals, vitamins, and fiber that help control blood sugar and keep your child healthy. Steer away from refined carbs like white bread and pasta as they can raise blood sugar quickly. Examples of complex carbs include:

  • Whole grain pasta
  • Whole wheat bread
  • Brown rice
  • Oats
  • Quinoa
  • Millet

Have healthful fats:

Make sure to add healthful fat to your child’s diet. It will help them feel fuller for longer and prevent eating too many carbs. Examples of healthful fats include:

  • Nuts and seeds
  • Olives and olive oil
  • Avocados
  • Tuna, salmon, and mackerel

Drink plenty of water:

Make sure your child is hydrated all the time by drinking a lot of water. The less water your child drinks, the higher his/her blood sugar will be. Thus, it is vitally crucial for your child with juvenile diabetes to stay hydrated.

While water is the best source of hydration, you can also add citrus fruits, herbal teas, and flavored water to your child’s diet.

What foods to avoid for a child with juvenile diabetes:

Examples of food that your child should avoid taking include:

  • Processed foods
  • Refined grains
  • Sugary cereals
  • Fried foods
  • Alcoholic beverages
  • Soda, cold drinks, and other sugary beverages
  • Cakes, candies, biscuits, and pastries

Tips for healthy eating:

Support your child’s daily diet needs by keeping a track of the food chart.

Make a food chart: If you want to keep tabs on your child’s eating pattern and make smart food choices, prepare a food chart.

Keep a food log: Help your child’s dietitian to review his/her eating record by writing down everything about his/her eating habits. From what he/she eats to the amount and number of carbs, jot down everything. It will help your child’s healthcare provider decide whether your child’s meal plan needs some adjustments.

Serve a variety of foods: Don’t be monotonous while preparing the meal plan for your child. Try a variety of foods and go creative. Choose whole grains, lean protein, fresh fruits, vegetables, and healthy fats, and prepare a variety of foods from these options. Visit food recipe blogs and videos for easy ideas. Your child will love it.

Conclusion:

Planning healthy meals can help manage your child’s juvenile diabetes and maintain weight. It may take some time to get used to dietary changes, but starting early will save your child from future health complications. And you will pave a healthy path for your child’s life.

This article gives enough but not complete information on food for children with type 1 diabetes. You should consult a health coach, dietician, or your child’s doctor for more information.

Health and Wellness

Iron Rich Foods: A Guide to Follow For Good Health

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Are you taking iron enriched foods? Probably, your daily diet doesn’t include foods that rich in iron. It’s not a good practice of self care.

Our body requires the highest iron foods for physical and mental wellness. It is an essential nutrient the body needs to function properly. From producing hemoglobin in red blood cells to carrying oxygen throughout the body, iron helps the body to perform rightly.

While our body can’t function systematically without iron, it can’t produce it. The only way to fulfill the requirement of this nutritional powerhouse is to take food that contains iron.

Importance of iron in our body:

As said above, iron is an essential nutrient that helps the body function smoothly. Therefore, we must take foods that rich in iron to prevent iron deficiency and protect the body from infections.

Here, it is imperative to take foods with iron in the right amount. Too little of it can develop iron deficiency, and too much of it can cause iron poisoning. Pregnant women and young children are at a higher risk of developing nutritional diseases caused due to iron deficiency.

Let’s see how iron deficiency can hamper the body’s functions:

  • Iron deficiency anemia is one of the most common health issues caused due to taking insufficient food for low iron.
  • If we don’t consume foods with iron, our body will lack the red blood cells required to transport oxygen from the lungs to the other parts of the body. It may lead to the symptoms like feeling weak, exhausted, irritated, and short of breath.
  • Iron is an indispensable nutrient for brain development. It also promotes the production of hormones and many other cells in the body.
  • Menstruating and pregnant women who don’t take iron enriched foods have a higher risk of developing iron deficiency Anemia.
  • Iron is an essential nutrient required for smooth body functioning.

How much iron we can have every day?

The National Institutes of Health (NIH) cautions taking the right amount of iron every day, not exceeding more than 45 grams in teenagers and adults. Children below 13 age can take 40 mg of iron every day.

Here’s a list of how much iron we need daily as per our age groups:

  • Women below 50 age: 18 milligrams (mg)
  • Women above 51 age: 8 mg
  • Pregnant Women: 27 mg
  • Men above 19 age: 8 mg
  • Children and Infants: 7 to 16 mg as per the age.

3-4 grams is a standard level of iron that one can have in the body. However, people with hemochromatosis (a genetic disorder) need excess iron absorption; it can be more than 20g.

Consult your doctor if you are still unsure about food for low iron and foods that are rich in iron for your daily iron intake.

Here is the iron rich foods list that can help you incorporate enough of this mineral into your daily diet. 

Iron Rich Veg Foods: 

There are two types of iron heme iron and non-heme iron. Iron rich foods veg such as nuts, seeds, legumes (beans), grains, bread, tofu, cereal, spinach, and potatoes are the main source of getting non-heme iron.

  • Legumes:

Lentils, peas, chickpeas, beans, and soybeans are the most common types of legumes. They are a great source of iron rich vegetarian foods.

For instance, 1 cup of cooked lentils contains 6.6 mg of iron.

  • Tofu:

Tofu is a soy-based iron rich vegetarian food that is a great source of iron, magnesium, calcium, and selenium.

A half-cup of tofu contains 3.4 mg of iron.

  • Spinach:

Spinach is non-heme iron food that provides several health benefits like protecting eye diseases, decreasing inflammation, lowering the risk of cancer, and so on.

Around 100 grams of raw spinach provides 2.7 mg of iron.

  • Pumpkin Seeds:

Pumpkin seeds are not only the highest iron foods but also tasty snacks. They are also among the high source of Vitamin K, manganese, zinc, and magnesium. These portable snack seeds help reduce the risk of diabetes, depression, and insulin resistance.

About 28 grams of pumpkin seeds contain 2.5 mg of iron.

  • Broccoli:

Broccoli is one of the most nutritious foods that are rich in iron. What’s more? This green vegetable is also a good source of Vitamin C, K, and fiber, which helps the body absorb iron better.

One cup of cooked broccoli provides 1 mg of iron.

  • Quinoa:

Quinoa is a highly beneficial grain, rich in iron, protein, copper, manganese, folate, magnesium, and many other nutrients. Since quinoa is a gluten-free non-hem iron, it is also a good choice for people with gluten intolerance.

One cup of quinoa contains 2.8 mg of iron.

Iron-rich non-veg food:

Iron-rich non-veg foods are a good source of heme iron, which our body can absorb more quickly than the non-heme iron found in iron rich vegetarian foods.

  • Shellfish:

Shellfish is one of the best foods for iron. While all shellfish are a good source of iron, clams, mussels, and oysters are the better choices.

For instance, 100-gram of clams contain 3 mg of iron.

  • Organ Meat:

Organ meats like liver, kidney, heart, and brain are the incredibly high source of iron. They are also rich in Vitamin B, protein, selenium, and copper.

About 100 grams of beef liver provides 6.5 mg of iron.

  • Red Meat:

Red meat is one of the most nutritious and delicious foods with iron. What’s more? Red meat is a good source of zinc, selenium, protein, and Vitamin B groups. In fact, it is one of the most significant sources of heme iron, essential for people who have a higher risk of developing iron-deficiency anemia.

About 100 grams of red meat contains 2.7 mg of iron.

  • Fish:

Fish is an easily available source of heme iron and omega-3 fatty acids. While all kinds of fish foods are high in iron, certain varieties like tuna, sardines, haddock, and mackerel are the most preferred choices for people who are more prone to anemia.

People who include fish foods in their daily diets have been shown to improve the immune system, promote brain health, and support healthy development.

About 85-gram of canned tuna provides 1.4 mg of iron.

Conclusion:

Iron is an essential nutrient that we must consume daily to protect the body from infections and prevent iron deficiency. Interestingly, iron deficiency occurs when our daily iron intake is too less than the amount we lose daily. Typically, we can fulfill this requirement by taking foods with iron. But sometimes, taking iron supplements becomes essential, especially when our health care provider suspects our body needs it.

Guest Blogs, Health and Wellness, Self Care

A Self Care Guide for People Struggling with Back Pain

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Back discomfort affects a surprising number of individuals, and there doesn’t seem to be any end in sight. Even if you’ve got the best ergonomic chair or car seat on the market, it doesn’t make any difference. If you have been suffering from back pain for a long time, a little self care practice can help you get rid of the ache easily.

Go on reading to see how you may avoid experiencing back pain and get some relief from the problem.

When using ice to relieve back pain and swelling, be careful to take these precautions to prevent irritating or damaging delicate skin. Direct application of ice to the skin may result in damage. A damp towel may be used to make a homemade ice pack. Swelling may be reduced by applying an ice pack to the afflicted region for no more than 15 minutes.

If you have problems with your spine’s cartilage, sitting for long periods of time may assist alleviate your discomfort. When you sit, the discs in your spine are squeezed because your abdomen is forced rearward by gravity. Avoid sitting in a straight position all day long if at all feasible. If this is not practicable, you may use a lumbar pillow. ‘Get out of bed and move around a lot.’

If you’re moving large and heavy items like furniture, it’s best to push rather than drag them. Your back and spine are placed under a lot of stress if you have to lift anything too heavy. Your stomach and shoulders are more equipped to take the weight of pushing than your back muscles are.

As a result of their work, some persons are required to stand or sit for long periods of time on a regular basis. Maintaining a tall and straight posture isn’t necessary, but it might help you seem more professional. Sit on a stool or bench if you can. If you can’t, take a break to let your legs rest.

Quit smoking if you’re addicted to it. A decrease in blood flow to your spine’s vertebrae that occurs as a result of smoking might be detrimental. Disc degeneration occurs as a consequence, leaving them more vulnerable to damage and injury. This kind of disc stress does not cause immediate discomfort, but rather long-term damage.

Lower back pain may be relieved with a variety of treatments, including massage and acupuncture. You’ll feel better and be able to relax your body more if you employ any of these methods since they both release endorphins into your system. After this has occurred, your muscles will receive the support they need.

When reading, it’s best to keep your eyes level with the page to prevent straining your lower back. As a result of straining your upper back muscles when reading up and down or sideways, you may have back discomfort. So, make sure to keep your eyes level with the page to avoid pain. If the problem persists, you can consult with your health care provider to buy Pain O Soma 350mg online to alleviate pain.

When getting out of bed is difficult or uncomfortable, doing a log roll to treat back discomfort may be useful. Lower your feet to the floor while doing the log roll posture while keeping your knees bent and your arms and upper body coordinated.

If you want to get rid of back pain for good, you need to know the difference between physical effort and physical discomfort. Your muscles should be loosened up as soon as you begin to feel discomfort. When you’re working up a sweat, you’ll be able to determine when a break and relaxation are needed to avoid injury. You need to relax your whole body, not just your back, in order to get rid of back discomfort. If you have stress in your calves or shoulders, your back discomfort may remain or worsen since your back muscles are interconnected.

Magnesium needs to be increased in your diet. Magnesium deficiency may cause some back discomfort in certain persons, according to a recent research. It is possible that spinach, which has a significant amount of magnesium, may be good. Other vitamins, calcium, and iron may also be helpful. Ask your doctor to do a blood test to see whether you are deficient in magnesium.

When you’re holding a phone receiver between your ear and shoulder while doing anything else, your back and neck are likely to suffer. It is highly advised that you get a hands-free accessory if you are someone who is always on their phone.

Sit or lie down as much as possible, if at all feasible. Your back muscles get inflamed and tense when you stand for lengthy periods of time. To avoid long periods of standing, avoid circumstances in which you will be compelled to do so. Stretch thoroughly before and after standing for lengthy periods of time.

Get a daily massage to help you relax and unwind. Massage has been shown to have therapeutic benefits on both the emotional and physical levels, including the reduction of back pain. According to studies, Massage therapy has been shown to improve the quality of a patient’s sleep. Any one of the aforementioned factors might be to blame for your persistent back pain.

Back pain and stiffness may be alleviated with massage. Back discomfort and muscle strain are produced mostly by your daily activities and stressors, which may be quite unpleasant. If you have frequent massages, you could be able to entirely get rid of your pain. If not, you can buy Aspadol 100mg online.

In big dosages, back pain remedies may be harmful, therefore they should be taken with caution. As your spinal discs degenerate over time as a consequence of some drugs, you may have spinal cord injury. Try a few different kinds of drugs and talk to your doctor to make sure you’re taking the right prescription for you and your back.

As soon as you begin to feel discomfort in your back, it is imperative that you take a break and allow your back to heal. Take a rest and avoid vigorous activities as much as possible as soon as you feel any discomfort. Whenever you have back pain, you should seek immediate medical assistance since it might suggest a medical emergency.

Conclusion:

As a consequence of reading this article, you should now have a better understanding of how to deal with back discomfort. Your ability to do everyday duties, work, and even sleep soundly might be severely impaired by back pain that ranges from a dull aching all the way to painful pinching.

Just follow the advice mentioned in this article and you will experience getting some relief from your back pain soon.

Post Credit: Mike Hyaden, United States

Beauty Bytes, Guest Blogs, Health and Wellness

A Health Warning For All After Sidharth Shukla and Shane Warne’s Heart Attack Death

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Heart attack death is on the rise!

The sudden demise of Argentine football player Diego Maradona in 2020, Indian Bigg Boss 13 winner and television star Siddharth Shukla in 2021, and Australian cricket legend Shane Warne in 2022 has left the whole world in deep shock.

While these all deaths were from different nations, different backgrounds, and in different years, one thing was common in them that they died due to cardiac attack. However, a heart attack is a common death cause not only in these 3 celebrities, but millions of people across the globe die due to cardiovascular attacks every year.

Unsurprising, an endless number of people have lost their lives in the last couple of years due to cardiovascular disease. Bollywood biggies Inder Kumar, Sridevi, Saroj khan, Raj Kaushal, Amit Mistry, Puneeth Rajkumar, and Brahma Swaroop Mishra are just to name a few biggies whose life couldn’t win over death.

While the world seems to get over the mar of the global pandemic and coming back to normal lives, heart attacks are still snuggling several lives with or without warning.

So, are we helpless about this deadly disease?
Can we prevent a heart attack?
Can’t we take any safety measures or precautions to save our and our loved ones’ lives?

The good news is, “Heart attack is lethal but preventable”.

‘Even if heart ailments remain the biggest murders of mankind, it is largely preventable with some lifestyle changes, early diagnosis, intervention, and monitoring.’ When skin care, hair care, and fashion are our prime concerns, then why take heart health on the back burner? After all, our heart is the only organ that regulates the entire body! A little self care can save lives!

Symptoms of a heart attack:

  • Chest discomfort
  • Shortness of breath.
  • Feeling weak and lightheaded.
  • A devastating feeling of anxiety.
  • Nausea, vomiting, and dizziness.
  • Getting clammy and sweaty

How to avoid a heart attack?

  • Quit smoking.
  • Reduce your alcohol consumption.
  • Take a balanced diet.
  • Maintain your weight.
  • Do regular exercise.
  • Don’t take excess stress.

Immediate action to take when suspecting a heart attack:

  • Call 911
  • Give Aspirin 325 mg
  • Perform CPR
  • Continue CPR until help arrives

Get a detailed guide on a heart attack – Statistics, Symptoms, Reasons, Prevention, And More (A complete guide and crucial steps you can take to prevent a heart attack and save your and your loved ones’ lives.) Having in-depth knowledge of heart care, taking note of the heart attack warning signs, and visiting a cardiologist or your general doctor prior can minimize the heart attack death rate.

Take Action, Save Lives!

Knowing the symptoms and risk factors of a suspected heart attack can help save many lives. So, why not educate ourselves about the signs, symptoms, risk factors, prevention, and treatment options of a heart attack? By just taking some little steps and making a few lifestyle changes, we can lower our chances of experiencing this lethal ailment and reduce the heart attack rate worldwide.

Bottom Line:

‘Don’t let Shane Warne, Siddharth Shukla, and other departed biggies be the reminder you ignore’. Instead, take their demise as a lesson to help prevent future deaths from heart attacks.

Note: The information mentioned in this post is purely research-based, referring to reliable medical and government sites. Our aim is to just make readers aware of the emerging heart attack dangers and make essential lifestyle changes to lower the risk of a heart attack. Readers are advised to consult their cardiologists or health care providers first before taking any significant actions mentioned in this heart care guide.

Health and Wellness, Lifestyle, Self Care

Self Care Starts with Sleep Disorders Treatments

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Maturity is to realise nothing is more important than your sleep. In fact, you can never achieve your self care goal without having good quality sleep. Sadly, by the time you recognise the importance of self care and sleep, you deprive of getting good quality sleep. You know you are unable to take your beauty sleep but aren’t sure about the reasons! Right? Maybe you have been hit by one or more sleep disorders.

In today’s stress-filled scenario, sleeping disorders like insomnia, sleep apnea, narcolepsy and restless legs syndrome, have been very common issues for Millennials and Gen Z alike. These pressing sleep issues leave a drastic effect on every aspect of your life like your relationships, love, sex, safety, study, work performance, health, risk of heart attack and diabetes, skin and hair problems, weight maintenance etc. Evidently, not getting good quality sleep takes a toll on your health, love and life. So, if you ever feel you are not sleeping well, level up your self care game and consult a somnologist to get the treatment.

States About Sleep Disorders?

  • On average 70 million people in the US deal with some types of sleep disorders.
  • About 93% of people in India suffer from sleep disorders.
  • Around 16 million people in the UK deal with sleep deprivation.

How Does Sleep Deprivation Affect Self Care?

When we are unable to take the recommended 7-8 hours of sleep every night, it leads to various problems like feeling exhausted, inefficient concentration, personality variations, memory impairment, depression, learning disability, irritability, etc. Going through sleepless nights can also adversely affect life by meddling with cognitive function, decreasing work performance, slowing reaction times, and placing the sufferer at an increased risk for automobile accidents.

Reasons for Sleep Deprivation?

There are various factors that can cause sleep disorders. While causes vary from person to person, the most common ones are:

  • Genetic predisposition
  • Ageing (People often experience some types of sleep disorders after their 65).
  • Drinking too much alcohol
  • Excess intake of caffeine.
  • Being overweight
  • Certain medications
  • Mental issues like stress, trauma or depression
  • Lifestyle factors such as night shifts, exhausting work schedules, frequent travel, or irregular schedules.
  • Medical conditions like depression, pain, and heart disease.

Symptoms of Sleep Disorders?

You might be going through some kinds of sleep disorders if you experience some of the following symptoms.

  • Difficulty staying awake while reading, watching TV or when inactive.
  • Struggle to concentrate or pay attention at school, home or work.
  • Look tired and sleepy.
  • Fall asleep while driving.
  • Being forgetful or having memory problems.
  • Unable to control emotions.
  • Feel irritated and enraged on trifle matters.
  • Mood changes
  • A reduced sex drive

Types of Sleep Disorders?

There are around 100 different types of sleeping disorders. However, people often get affected by sone common ones that include:

  • Insomnia
  • Snoring
  • Sleep apnea.
  • Narcolepsy
  • Restless legs syndrome.
  • Parasomnias

Treatments of Sleep Disorders:

The treatment of your sleep problems depends on the type of sleep disorder you are dealing with.

What is Insomnia?

In insomnia, people face difficulty falling sleep and staying asleep throughout the night. They get up too early in the morning. Insomniacs frequently wake up during the night and have difficulty going back to sleep. It is 2 at night, you are taking sound sleep at your home, but Insomniacs are still staring at their ceiling, tossing and turning on their bed to get good-night sleep, but nothing works. Simply said, if you are going through sleepless nights, you have insomnia.

Treatment of Insomnia:

The treatment of insomnia starts with changing your sleep patterns. For instance:

  • Fix a time to go to bed every night and get up every morning.
  • Don’t take a nap during the day.
  • Don’t take stress, discuss the pressing matter or do traumatic tasks long before you go to bed.
  • Relax before going to bed. Try to do meditation, praying, deep breathing and gentle stretching before your bedtime.
  • Keep your bedroom quiet, calm and dark. Don’t hesitate to use eyeshades or earplugs if needed.
  • Avoid taking coffee, proffee or any such things that contain caffeine.
  • Don’t consume alcohol before bedtime.
  • Take a healthy diet and workout regularly.
  • Remove the smart devices like mobiles, laptops, etc. from the bed.
  • Quit smoking.
  • Clear your mind before going to bed.
  • Make self care an essential part of your daily routine.

What Is Snoring:

Snoring is the hoarse sound that occurs while sleeping. It can be a nuisance to your spouse or the person sleeping beside you. Nearly we all snore once in a while, but for some people snoring is a constant problem, which indicates a serious health hazard.

Treatment of Snoring:

nasal strips, snoring treatment, sleep treatment, sleep disorder, snoreINR: 3496.00

To stop snoring, you can try these tips.

  • Quit smoking and limit your alcohol intake.
  • Sleep on your side.
  • Avoid taking sedatives like sleeping pills.
  • Stick nasal strips on your nose. Make sure to keep your nostrils open for undisrupted breathing.
  • Follow a weight loss plan if you are overweight.
  • For nasal blockage, seek medical treatment.

What Is Sleep Apnea?

Sleep apnea is a serious health condition that occurs during sleeping. In sleep apnea, people briefly stop breathing several times while sleeping.

Treatment of Sleep Apnea:

Since sleep apnea is a serious sleeping disorder, seeking clinical treatment should be your immediate action as soon as you identify you are dealing with this issue. In addition, you can try following these steps to lower the severity of sleep apnea.

  • Avoid smoking and drinking.
  • Don’t take sleeping pills.
  • Cutting off inches from your extra body weight may help.
  • Find out if you need a dental brace, Inspire, CPAP machine or any such medical device.
  • Your doctor may also ask you to go for certain surgeries.

What Is Narcolepsy?

Narcolepsy is a neurological sleep disorder. People with narcolepsy lose control of falling sleep and waking up. They experience sudden sleep attacks or excessive sleepiness at any time of the day.

Treatment of Narcolepsy:

In many cases, people fail to diagnose they have narcolepsy, so it often remains untreated.

  • Taking scheduled naps such as before an event can help.
  • Take prescribed medicines to stay awake when needed.

Restless Legs Syndrome (RSL):

In RSL, people often experience an irresistible urge to move their legs while lying down in bed, driving, relaxing at a theatre, sitting for prolonged periods, or resting in any other way. While moving legs sounds normal to many of us, this sleep disorder makes it difficult for the sufferer to fall asleep and stay asleep.

Treatment of Restless Legs Syndrome:


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  • Cut down on your caffeine intake.
  • Take a warm bath before bedtime.
  • Keep cold or hot packs on your legs for relief.
  • Ask your doctor to take iron supplements.

What Is Parasomnias?

In Parasomnias, people make abnormal behaviours and movements during sleep. It includes but is not limited to sleep talking, sleepwalking, nightmares, night terrors, groaning, bedwetting, jaw clenching or teeth grinding.

Treatment of Parasomnias:

  • Medication and Cognitive behavioural therapy can help manage the issue.
  • Follow a regular wake and sleep schedule.
  • Get a full-night sleep.
  • Avoid taking sleeping tablets.
  • Limit your drug and alcohol intake.

A Quick Note From Editor’s Desk:

Sleep disorders may not be lethal, but they take a toll on our personal and professional life. So, when we can care for our body, health, hair and skin, why not our sleep habits? As a matter of fact, taking a good quality sleep is the key to having healthier skin and happier you. Your self care depends on your quality of sleep. So, if you are dealing with insomnia, sleep apnea, or any other sleep disorders, don’t hesitate to consult a somnologist. Follow the good-night sleep tips mentioned above and practice good sleep hygiene.

Sleep Disorders FAQs 

Who are at higher risk of having sleep disorders?

Some sleep disorders like daytime sleepiness and insomnia distress females more than males, whereas snoring is a serious threat for males.

How much sleep should we take?

Somnologists or sleep specialists often recommend that adults should take a minimum of seven to nine hours of sleep every night.

What foods or drinks can cause a higher risk of getting a sleep disorder?

To reduce your risk of having sleep disorders, take out time for self care, avoid taking tobacco, alcohol, diet pills, caffeinated drinks, Antidepressants and Decongestants.

Note: The information listed in this article is purely research-based, referring to trusted medical sites. Our aim is to just aware people of their health and take essential lifestyle changes needed to improve sleep disorders. Readers are advised to consult their health care provider first before taking any significant steps mentioned in this sleep care guide.

Health and Wellness, Lifestyle

Massage Therapy – For Physical & Mental Wellness!

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I have zero patience and no chill. Whether I go to get my BP checked, leave my phone with my mom, visit the new places or get my aura read. My mental edginess manifests itself in my physical posture as well. I often hunch over my keyboard with all tensed up. I shiver when getting enraged. So, I always have to hear the same thing, ‘Calm Down’, and I hate listening to it. But one day, I realized as much as I hate listening to ‘Calm Down’, I should look for ways to get rid of my woe. That’s I way when my therapist told me about relaxing massage and its many benefits, I could not say ‘No’. I was pretty amazed by the experience of massage therapy I received. So, this week, I thought to throw some light on massage therapy in my pursuit of sharing is caring.

Advent and Advancement of Massage Therapy:

Massage therapy is deep-rooted in Indian origin. Many early folks like ancient Egyptians, Chinese, Greeks, and Indians were already well introduced to the therapeutic properties of massage and used it to cure a variety of health conditions. But now, we can witness the burgeoning popularity of massage therapy even in the United States (US), the United Kingdom (UK), and other parts of the world.
Gone are the days when massage therapy used to be available only at upscale health clubs, luxury spas or massage studios. Now, it is widely accessible at hospitals, business offices, medical clinics and even airports. Be it India, China, UK, USA, Greek or any other country on the global map, massage is available at every corner of the world. Thanks to its multifarious advantages!

What Is Massage?

Massage is a therapeutic way to promote both mental and physical wellness. The therapy helps alleviate pain, reduce stress, offer relaxation and promote wellness. People also get a massage service for comfort, well-being, and relaxation. Indeed, massage is a great way to give yourself that much needed ‘Me Time.’ I give it to myself once in a while and feel like floating on air. In massage therapy, the therapists rub, press, tap and use other techniques to manipulate the muscles, ligaments, skin and tendons of your body. The therapist uses different kinds of massage oils like Coconut oil, Olive oil, Lavender oil etc.

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Types Of Massage Therapy:

There are various types of massage aim to focus on different body parts or healing approaches such as:

  • Deep Tissue Massage
  • Swedish Massage
  • Thai Massages
  • Hot Stone Massage
  • Sports Massage
  • Trigger Point Massage
  • Pregnancy Massage
  • Aromatherapy Massage
  • Shiatsu Massage
  • Potli Massage

Benefits Of Massage Therapy:

The benefits of massage therapy are endless. Whether it is during a stressful day, after an exhausting workout or just for giving yourself a little self-care, massage therapy is the best choice to de-stress, unwind, relax and gain a lot more.

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Here are the ten most common benefits of massage that you can expect to get:

1. Relax Your Brain And Body:

One of the most important reasons to give yourself a day at a massage studio is that it helps you unwind and de-stress both in the brain and body. A relaxing day at a spa or massage studio will make you feel relaxed for days or weeks!

2. Improve Blood Circulation:

Since a licensed massage therapist uses many techniques or strokes to lose your muscles and tendons, it improves blood circulation throughout the body. Not to mention, improving blood flow has a lot of skincare, hair care and self care benefits, including pain management, improved skin conditions, relaxed soul and reduced fatigue.

3. Relieve Chronic Pain:

A massage is an excellent approach for those who deal with arthritis, chronic pain or stiffness in their back, neck, leg, arms or body. It is because massage oils have the proven benefits of dealing with body pains. A registered massage therapist uses specific massage strokes to accurately target the pain points and help you get relief from inflammation, sore muscles and painful joints.

4. Increase Flexibility:

Since massage is a therapeutic way to loosen and soothe muscles, it helps your body be more active, flexible and achieve its full potential of movement.

5. Relieve Headache:

Who doesn’t know the calming benefits of massage in reducing headache or migraine pain? So, the next time a headache hits you, try taking massage therapy. It will help decrease the severity and frequency of tension headaches.

6. Improve Skin Conditions:

We all know that many massage oils like coconut oil, olive oil, lavender oil are also enriched with the goodness of moisturizer, making the skin soft and supple. So, massage therapy not only makes you feel physically and mentally relaxed but also help with skin conditions. Thereby, people who suffer from skin problems like acne, eczema, psoriasis, striae or simply dry skin, can benefit a lot from massage therapy.

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7. Stimulate The Senses:

Massage is an excellent approach to connect to your mind, body and soul. In this fast-paced scenario, we don’t have enough time to associate with ourselves and live in the moment. In such a case, massage therapy can be a great technique to stimulate your senses and feel more connected with your body. It is a great feeling!

8. Boost The Mood:

If you have ever had massage therapy, you would know that it helps you forget all your worries and live in the moment. It makes you calm, relaxes the mind, stimulates the soul, glams the skin and boosts your mood. Combined with essential oil, this elevates the experience.

9. Improve Sleep:

Who doesn’t want sound sleep? Aren’t you? After all, taking quality sleep has numerous health and skin care benefits. So, why not give yourself a relaxing day at a massage studio to improve your quality of sleep? A massage stimulates your senses, boosts your mood, soothes muscles, reduces fatigue, alleviates pain, makes you feel relaxed and does a lot more. Going to bed with loosened muscles and a relaxed body promotes good night sleep, and you feel fresh the following morning.

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10. Alleviate Anxiety:

If you often feel stressed or depressed, a little massage now and then at a spa is a must for you. Why? Because it helps to release endorphins in your body, making you feel at ease and energized. A massage therapist often recommends adding essential oils into the massage oils for alleviating stress and anxiety as an essential oil comes with soothing and rejuvenating effects. A massage paired with essential oil is a match made in paradise to ease your mental state.

Why Use Essential Oil In Massage Therapy:

Heighten your massage experience with essential oils. Using essential oil in massage is a great way to get the full benefits of your massage session because an essential oil massage comprises all the goodness of regular massage oil as well as packed with the added self care benefits of essential oil. Getting an essential oil massage is just a heavenly experience! It helps stimulate senses, improve skin issues, ease anxiety, alleviate pain, and even relax you. Essential massage oil is just turning increasingly popular in recent years.

There are dozens of essential oils. You can use any one of them as per your choice and needs.
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  • Calming: Lavender, Chamomile, Frankincense, Bergamot and Geranium Oil
  • Energizing: Rosemary Oil
  • Uplifting: Clary Sage, Ylang-Ylang, Rose, Bergamot and Neroli Oil
  • Decongesting: Pine, Eucalyptus, and Tea Tree Oil
  • Healing: Lavender and Bergamot Oil
  • Soothing: Geranium and Coriander Oil
  • De-Stressing: Bergamot

While pain relief and relaxation are the most common upsides of massage therapy, essential oils take both these benefits to the next level. Essential oils are world-known for aromatherapy and their countless other properties like rejuvenating, uplifting, calming, refreshing, glowing etc. Using essential oil in massage is like popcorn at the movies; not necessary but will make the experience better.

Massage Therapy Considerations:

Sure, massage is an excellent way to relax, but there are some instances where massage therapy may do more harm than good. These instances include but are not limited to:

  • During pregnancy
  • When you have skin issues like eczema, cuts, rashes, or infections
  • If you are dealing with fractures or broken bones
  • Have bleeding disorders or take blood-thinning drugs

When dealing with any of these conditions, you should consult your health care provider before undergoing massage therapy.

My Experience At A Massage Studio:

Heading to a spa or massage studio is always a pampering treat for all. But for me, it is a big boost to my physical and mental health. The massage therapy relieves all my exhaustion and ailments – from physical pain to mental anxiety. Now I’m determined to supplement my healthcare and skin care regimen with regular massages so that I can relish some relaxing hours at a spa as well as enjoy its rejuvenating afterglow throughout the week. Massage therapy has minimal to no side effects. If you haven’t experienced its bliss before, it is something you must consider now.

Final Thought:

By pairing the multiple benefits of massage therapy with the right kind of massage oil, you can improve your overall health and wellness. The only way to experience the bliss of massage is to schedule one for you. So, why wait? Give yourself that much needed ‘Me Time’ now. You deserve it! A little pampering now and then will not hurt but help heal yourself from the inside out.

Diet and Fitness, Health and Wellness

How To Lose Belly Fat – Reasons, Solutions & Diet Plan

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Don’t know how to lose belly fat?
Is your midsection expanding beyond your control?
Do you envy the people who flaunt their waistlines and show off their well-defined muscles?
Are you looking for the best ways to get rid of belly fat or abdominal fat?
Would you give anything to have a flat tummy?
Do you want to transform your beer belly into a taut tummy?
Do you long for wearing figure-hugging dresses or midriff revealing shirts?
Looking for the best belly fat diet plan?

If yes, this is a must-read post for you. With some education and effort, you can get the abs of your dreams.

Reasons For Belly Fat:

Lifestyle is the main accountable factor to increase men’s belly fat in the UK, USA, India, and other parts of the world. So, if you want to transform your beer belly into a taut tummy, you should first know what triggers accumulating gut in the first place, then start your self care routine.

Below are some key factors that can cause a rotund abdomen and waistline in men and women.

  • Drinking carbonated beverages
  • A lack of exercise
  • Overeating
  • Stress
  • Ageing
  • Binge drinking
  • Smoking
  • Sedentary lifestyle
  • Genetics
  • Sugary foods
  • Excess intake of refined carbs or junk foods

Why Lose Belly Fat?

Being overweight is a pressing issue in the UK, USA, India and other parts of the world. People from across the globe are struggling to reduce their belly fat to a higher level. If you have put on extra weight, cutting off inches from your overall body size is a good idea. However, reducing abdominal fat requires special attention as holding belly fat can cause serious health hazards.

The Dangers Of The Extended Abdomen:

Excessive fat accumulation in the midsection can cause the below health risks:

How To Lose Belly Fat?

You have a beer belly, and you don’t feel confident in facing the crowd? Right? Don’t dishearten! You are not alone! Around half of the population in the UK, USA, and India are facing the same issue and looking for some quick weight loss remedies. But remember, you can’t get rid of belly fat overnight. There is no magic pill, protein powder, fat burner, workout wand or diet plan that can help you burn fat overnight.

Weight loss for men is no different than weight loss for women. Irrespective of age or gender, a long term weight loss goal is the best approach to burn belly fat and get in shape. That said, it is wise to consult with your health coach, dietician or fitness trainer and get a customized weight loss plan before you start your fat loss journey. Worry not if you can’t access the personalized advice. You will get the best help here!

Top 8 Tips To Reduce Belly Fat:

To reduce tummy fat, one needs to follow a well-planned routine. However, the following tips can help reduce the accumulation of fat in the abdominal region:

Workout Regularly To Target Belly Fat:

If you want to burn fat, you need to keep it moving. That said, you should regularly exercise your lower and upper abs. Get fit and flatten beer belly by practicing planks, crunches, leg lifts, bear crawls, weight lifting and other cardio or aerobic exercises to burn calories and build muscle.
While the ideal workout recommendation is 150 min/week, it is best to consult your fitness trainer before getting started with your workout routine. Keep exercising even after you get your weight loss goal. It is the key to weight maintenance.

Eat Soluble Fibre:

Since soluble fibre makes you feel full for a longer time, it promotes weight loss by preventing excessive food intake. You can find soluble fibre in beans, peas, nuts, whole grains, apples, legumes, carrots etc.

Take Good Night Sleep:

Insufficient or disturbed sleep patterns can trigger several skin care issues, hair problems and other health hazards including an extended abdomen. People who are deprived of getting a good night sleep tend to be overweight. Also, sleep apnea, where the person stops breathing intermittently at night is linked to excess visceral fat.
Thus, when looking for weight loss treatment, one must take at least 7 hours of quality sleep daily. Lack of sleep is responsible for causing a hormonal imbalance and leads to excess weight gain.

Avoid Alcohol:

Since alcohol contains calories, drinking too much of it can cause belly fat accumulation. So, if you want to take alcohol, be sure to drink in moderation. Moderation means men below 65 can take up to two drinks a day, and men above 65 should take one drink a day. The less alcohol you drink, the fewer calories you will consume, and the less likely your belly fat will increase.

Eat More Protein:

Protein is the most powerful element in your weight loss goal. So, if you want to lose your beer gut, make sure to consume more protein by taking protein-enriched foods and supplements. Protein helps boost metabolism, feed muscles and burn away belly fat. If you are in hurry, consider taking protein coffee (proffee) or a protein-rich smoothie.


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Limit Your Intake of Sugar And Sugar-Sweetened Beverages:

Sugar-sweetened beverages and foods with added sugars can cause fat accumulation around your abdomen and liver. When you eat a lot of sugary foods, your liver gets bogged down with fructose and turn into fat. Liquid sugar or sugar-sweetened beverages is worse in this regard. So, when you take such kinds of drinks, you consume more calories. Thus, try reducing your sugar intake and eliminating sugary beverages.

Add More Vitamin C To Your Diet:

People with low Vitamin C intake tend to gain fat faster than those who consume enough of it. Since the global pandemic COVID 19 hit the world, we all have been aware of the immunity-boosting properties of Vitamin C. But do you know Vitamin C is helpful in reducing stress and losing beer gut also?


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Reduce The Intake Of Refined Carbs:

Eating fewer carbs is an extremely effective way to burn beer gut. Numerous studies have proven that when we take low carb diets, our appetite goes down; consequently, we reduce fat. Low carb diets are sometimes more effective than low-fat diets in terms of losing fat in the abdomen and around the liver.
Some examples of refined carbs include white bread, pizza, pasta, burger, pastries, white rice, white flour, sweet desserts, and many kinds of cereal. You can replace white bread, pasta and processed cereals with whole-grain bread, whole-wheat pasta, barley, oats, and quinoa. Eating less refined carbs and drinking more water is the key to getting a flat tummy.

What’s The Best Way To Burn Belly Fat – Diet Or Exercise?

While getting rid of belly fat requires mixed attention of both diet and exercise but when it comes to which component matters more, diet interventions play a bigger role. In short, the calories you consume are more effective in your weight loss journey than the calories you burn.
That doesn’t mean you can solely rely on diet as an excuse and ditch your exercise routine. If you wish to reduce belly fat fast and want to sustain your weight loss achievement for longer, a proper workout regimen is essential.

A Standard Diet Plan For Weight Loss:

Here is a standard diet plan to lose belly fat that is higher in protein and full of essential fats and healthy carbs. Remember, dietary requirements vary from person to person. Thus, you had better consult a nutritionist to understand what diet plan will work best for you and your weight loss goal.

TimeDiet
7:00 AM1 glass of lemon cinnamon water
8:00 AM1 glass of skimmed milk

1 vegetable sandwich

11:00 AM4-5 almonds 

1 cup of diced watermelon

1:00 PM1 bowl of low-fat curd

1 bowl of sprout

2 bowls of khichdi
3:30 PM1 glass of buttermilk
4:00 PM1 cup of green coffee or green tea
5:00 PM1 plate salad or half bowl boiled chana
8:30 PM1 bowl of Palak Paneer or any other protein-rich vegetable

2 pieces of chapati1 Cucumber

11:00 PM1 cup of Skimmed Milk

Here the key is to make sure your diet is high in protein and contains enough nutrients whilst keeping a track of your calories intake.

Related Article: Unlocking the Journey to Effortless Weight Loss

The Bottom Line:

Belly fat or abdominal fat is linked to a higher risk of certain ailments. You can lose belly fat by taking on some lifestyle changes such as limiting alcohol intake, reducing stress, exercising regularly, taking sound sleep and eating a healthy diet enriched with protein, fruits, vegetables, legumes, etc.


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Cutting inches off your extended abdomen takes effort and patience. To succeed in your weight loss and weight maintenance goal, aim for a slow and steady workout routine and a healthy diet plan. Don’t skip meals; control portions.

Precaution:

Before getting started with your weight loss journey, changing your diet, taking supplements, switching to intense exercise, or altering your lifestyle, consult your personal fitness trainer or dietician first. it is the best and safest answer to how to lose belly fat.

Diet and Fitness, Health and Wellness

High Protein Foods & Protein Powders For Weight Loss

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Losing weight has been a trend over time. Men and women alike love to flaunt their well-toned physic and figure. However, when it comes to losing fat, no magic pill or powder can play the trick. Not even a workout plan in the gym or a good diet can help you lose inches overnight. Your entire effort to get a toned body is actually worthless as long as you don’t take high-protein foods and the best protein powders for weight loss powder.

How Protein Powders For Weight Loss Can Help You Reach Your Fitness Goal 

There are various reasons that can testify to how protein-rich foods and protein shakes for weight loss contribute to achieving weight loss goals.

  • Make You Feel Fuller For Longer

    Protein is highly gratifying to keep you feeling fuller for longer. Therefore, foods high in protein help you reduce your daily calorie intake.

  • Reduce Craving

    Increased protein intake is directly or indirectly linked to reducing your craving of having unhealthy snacks or junk foods at night.

  • Boost Calorie Burns

    A protein-rich diet is a trusted wand to have a higher thermic effect, which means it can increase the number of daily burned calories by 80 to 100.

  • Adjust Weight Hormones For Good

    A high protein diet is shown to boost the appetite-reducing hormones and reduce the levels of the hunger hormone ghrelin.

Related Article: What Is Protein Coffee? Is It A Healthy Choice?

How To Increase Your Daily Protein Intake?

There are several sources that can help you have a protein-rich diet. Typically, these sources have two types:
  1. Natural protein, obtained from animals and plants.
  2. Protein supplements, taken in the form of the best protein powder, meal replacement shakes or protein shakes for weight losss.

Natural Protein Obtained From Animals And Plants

The best sources of protein that can help you gain muscle, lose weight and improve your metabolic health are eggs, meats and dairy products. These animal-based products are packed with the goodness of all the essential amino acids that your body requires to be fit and fine.
Apart from these animal-based protein sources, there are some plant foods also that are fairly high in protein. These sources include legumes, quinoa, pulses, nuts etc.
Here is a high protein foods list with their protein properties:

  • Eggs: 1 large egg contains 6 grams of protein.
  • Milk: 1 cup of milk has 8 grams of protein.
  • Nuts:1 ounce (28 grams) of almonds contains 6 grams of protein.
  • Cheddar Cheese: 1 ounce (28 grams) of cheddar cheese contains 7 grams of protein.
  • Cottage Cheese: 1 cup (210 grams) of cottage cheese is packed with 23 grams of protein.
  • Greek Yoghurt: 6 ounces (170 grams) of yoghurt has 17 grams of protein.
  • Lean Beef:3 ounces (85 grams) of beef has 22 grams of protein.
  • Fish: 1 cup (154 grams) of tuna has 39 grams of protein.
  • Chicken: 1 cooked chicken breast has 53 grams of protein.
  • Lentils: 1 cup (198 grams) of cooked lentils contains 18 grams of protein
  • Quinoa:1 cup (185 grams) of cooked quinoa has 8 grams of protein.

Protein Supplements

There are a handful of protein supplements for weight loss available in the market today that help you improve your body composition, boost metabolism health and achieve your weight-loss goal. Two of the most preferred choice of today’s youth is green tea and green coffee. No wonder, if green tea and green coffee are already a vital part of your daily morning ritual, but do you know adding protein powders to your daily diet can go a step beyond them all. Vegan protein powders have long appealed to people who want to build muscle and lose weight. Just search top supplement websites  and you can easily find several options to buy your favorite supplements of protein and nutrition online .

Here are the four most popular forms of protein powders for weight loss. These protein supplements are gaining a huge hit by gym-goers and fitness trainers in the UK, USA, India, and across the globe.

1. Protein With Coffee

From birthday cake to snickerdoodle to cookies and cream, there is no dearth of coffee-flavoured protein or protein with coffee. In addition to helping you lose weight, protein coffee also increases your stamina while doing exercises at the gym, allowing you to burn more fat and calories. In fact, protein coffee is the perfect snack to take 30 – 60 minutes before your workout. What is more? You can make your own protein coffee (proffee) by just adding a spoonful of protein powder to your daily black coffee. Get a detailed guide on proffee here.

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2. Whey Protein Powder

Best whey protein powders for weight loss are most likely the first choice of fitness experts to lose weight. Since the human body can easily absorb and digest whey protein, it is often preferred to take after exercise, helpful for muscle building and recovery. Whey is one of two milk proteins – the other one is casein protein.

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3. Soy Protein Powder

Soy protein contains nine essential amino acids, making it one of the best proteins for weight loss. Honestly telling, soy protein is a high-quality source of protein that appeals to those who can’t tolerate milk proteins and those who are vegans. As per a recent study, people who consume soy protein lose belly fat faster than those who drink casein protein. However, the differences are not so significant.

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4. Pea Protein Powder

Pea protein powder is a way similar to soy protein. Like soy, it also contains all nine amino acids, vital for human health. However, the amino consumption in pea protein is not as remarkable as in soy or dairy-based protein. It is hypoallergenic and low in some essential amino acids. Hence, becomes a safe choice for people with intolerant or allergic to milk, soy or egg. Pea protein is the best alternative to plant-based protein.

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The Bottom Line

People often prefer using protein powders to build muscle, but they are helpful to lose weight as well. That said, protein powders alone won’t make magic and help you lose weight overnight. They just control your hunger and make dieting easier. However, your favorite protein powders for weight loss will give you much better and faster results if you use them along with the high protein foods and workout plan.
Get in contact with your fitness trainer or health coach now to chalk out a protein diet plan to boost your fitness and weight loss goal.

Also Read: How To Lose Belly Fat – Reasons, Solutions & Diet Plan 

Diet and Fitness, Health and Wellness, Lifestyle

What Is Protein Coffee? Is It A Healthy Choice?

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Looking to improve your daily protein intake?
Wish to achieve your workout goal faster?
Want some whey protein in your cup of coffee?

Try “proffee” (Protein Coffee).
Protein coffee has been one of the latest wellness trends in the UK and USA, and now it is spreading its wings in India also.
While adding protein to coffee may seem an odd combination, enthusiasts claim that proffee offers several health benefits. This article explores the science of why the idea of adding protein to coffee is gaining hype in the US, UK, Canada, India and across the globe.

It is no secret that protein powder is a common thing to suit all your workout objectives. Whether your workout aims to build muscle or lose weight, protein powders and shakes will help you take it to the next level. Protein powder aids you in maintaining the bulk and growing more muscles. Post-workout protein shakes help with muscle recovery. Furthermore, protein powder is also an effective way to meet the daily protein requirements as nowadays people can’t get it from their daily diet.


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On the other hand, coffee has created a mark in the workout arena. For gym-goers, coffee is a must-have drink. It helps you take your workout objective to the next level by alleviating your muscle pain and revving up your metabolism.
Evidently, adding protein to coffee is a good idea as it brings together the best of the two health drinks.


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Is Drinking Protein Coffee A Healthy Choice?

Drinking proffee is certainly a healthy choice as it promotes weight loss and improves your overall health. But remember, protein coffee should not be the replacement for your breakfast. You can enjoy your black coffee along with a balanced breakfast. A complete and balanced breakfast enriched with protein, vitamins, iron, minerals etc. is always the best option to kick start your day.

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What Are The Health Benefits of Drinking Proffee?

You might be well aware that protein is good for hair care, skin care and self care. But do you know it plays a vital role in muscle growth and maintenance too? Despite this fact, people often have a misconception that taking protein powder can cause health issues, but studies negate it. Realistically, getting enough protein is good for human health, and there is good evidence that people need more protein than they are currently consuming. This fact alone is enough to prove that you can, and you should add protein to your coffee. However, there are some other health benefits too of taking this power-packed drink.

  • Improve Overall Health:

Protein powder and coffee together can promote overall health benefits. Some of the main advantages of protein powders include preventing the loss of muscle mass, promoting good bone health, building muscle and lowering blood pressure. At the same time, adding protein to coffee means you will get all these health advantages along with the benefits that coffee has to offer.
I know, I know – coffee is often considered an unhealthy habit but again it is simply not so. Of course, excess of it can make you feel anxious, edgy and unable to catch good ZZZs. But a mug of proffee wouldn’t be an issue. Research has already shown a wide range of health benefits of drinking coffee such as the ability to fight inflammation and as a source of antioxidants.

  • Help Lose Weight:

Obesity or being overweight has been a common problem of today’s time. Consequently, people are always keen about how to lose weight fast and try different techniques to lose inches. So, for such people who are committed to self care and actively looking for a weight loss solution, proffee can be a good remedy.
Coffee and protein together play a crucial role in weight loss too. Since protein is filling, it will help to lower cravings for food, at the same time as offering some metabolic improvements. For coffee, it is no secret that it helps suppress the appetite. It is most likely the reason that people love drinking coffee. With both protein and coffee helping in similar ways, it is clear that combining both together will benefit anyone who wants to lose weight.

  • Help You Get Your Daily Protein Needs:

One of the most common benefits of proffee is that it helps people meet their daily protein needs, particularly for those who regularly skip their breakfast.
With that said, if you can’t take a protein-rich breakfast with a hot cup of coffee, you can switch over to proffee. It is more likely to provide the same benefits. However, a complete breakfast is still a better strategy, as in addition to protein, it will also fulfil your daily needs for iron, minerals, vitamins, and other essential nutrients.

  • Flavour & Sweetener Enhancer:

Not to mention, adding protein powder to a cup of coffee will significantly improve the flavour of your coffee. You can take protein powder as a replacement for sweetener and/or creamer. At the same time, many protein powders are flavoured also, which help to improve the taste of your daily boring coffee.

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How To Make Protein Coffee?

The protein coffee recipe is pretty simple. Just combine both the ingredients and mix them well — BOOM! Your proffee is ready!
To avoid getting clumps of protein powder, try adding it in a little amount and stir continuously until mixed well. If you don’t like hot beverages, simply add them to chilled coffee as many enthusiasts love taking this power-packed rink with some ice cubes, too. If you’re feeling adventurous, you can add a dash of cinnamon or another spice.

The Bottom Line:

For many of us, drinking a cup of hot coffee is the daily morning ritual, but taking protein powder will not be. If it is true, adding protein powder to your daily coffee will certainly increase your potential to build muscle and lose weight. For all these benefits, adding protein powder in coffee should be a general practice of all of us if we truly wish to give a healthy start to our morning.