Tag: health

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Beauty Skin Care

Minimalist Skincare & Beauty Routine – The Hottest Trend In 2022

“Less, but better” is the approach that is taking over the beauty and skincare market in 2022. Currently, beauty stores and the skincare industry are jampacked with different kinds of makeup products, claiming to beautify our skin. Getting lured by their ads, packaging, and promise, often we want to use them. But do we really require adding so many beauty products to our daily skincare routine? Maybe not!

These beauty products do nothing besides digging a hole in your pocket and cluttering your dressing table. The current trend is to follow the “less, but better” approach. That’s why minimalist skincare/skinmalism is getting popular in India. The minimalist skincare trend screams for ‘less is more’, which means buying less, using less, and wearing less. And loving the skin more.

Here’s how you can follow the minimalist skincare trend:

Cleanser:

Cleansing is the first step in any skincare routine be it minimalist or 10-step K-beauty. However, don’t stock up your restroom shelf with several different cleaners to wash your face and other body parts. If something suits your face, it will suit the rest of your body parts as well. Thus, one gentle cleanser that can efficiently remove deep-seated dirt, makeup particles, and other impurities is all enough to kick start your skincare routine.

Expert advice: Make sure to cleanse your face for 50-60 seconds twice a day, after getting up in the morning and before going to bed at night. Never sleep with your makeup on.

Exfoliator:

Exfoliation is the next important step in the skincare routine. You can pick any physical or chemical exfoliator to gently scrub off dead skin cells. Pick an exfoliator suitable for your skin type and use it not more than twice a week.

People with dry skin can choose one with AHA (glycolic acid, lactic acid). Oily skin and combination skin can count on BHA (salicylic acid) based exfoliator and normal skin people can choose any type as per their specific skin concerns.

Expert advice: When you add the right exfoliator to your skincare routine, the use of serum is completely optional. You can add it when needed to target certain issues like fine lines, pores, hyperpigmentation etc.

Moisturizer:

Multitasking beauty products are taking over the makeup and skincare industry. If a salicylic acid serum suits your skin, a moisturizer with the benefits of salicylic acid will also suit you and perform the serum’s task as well.

Nothing can be better if you find a moisturizer with SPF 15 or more for maximum sun protection. This way, you can easily eliminate serum and sunscreen from your skincare routine. Make your skincare quick, easy and hassle-free with a minimalist skincare routine.

Expert advice: Don’t skip moisturizers even if you have oily skin. Moisturizers not only hydrate and nourish your skin but also lock in the previous layers of skincare products.

Sunscreen:

Wear SPF! Every. Single. Day. Sunscreen is a non-negotiable part of any skincare routine as it provides maximum sun protection and protects the skin from damage. You can buy any broad-spectrum sunscreen to shield your skin against the harmful effects of UVA and UVB rays and rely on it for your entire body, from head to toe.

Wear sunscreen every time you head out even if it is cloudy outside. The harmful UVA rays penetrate through the cloud and damage the skin. No matter whether it is sunny or cloudy, applying SPF for maximum sun protection is highly recommended.

Just like cleansers, you don’t require different sunscreen for different body parts. If something suits your face, it will suit your entire body.

Expert advice: Pick a sunscreen with SPF 30 or more and make sure to reapply it after every 2 hours when in the sun.

Face Massage:

Gone are the days of following 10 steps skincare routine. It’s time to embrace the less is more approach. So, pick your favourite moisturizer and massage your face gently in a circular upward motion. It will solve half of your skincare problems and eliminate the need of wearing layers of skincare products.

So, from now on stop using different products to target different skin concerns of aging like fine lines, wrinkles, blemishes, dark circles etc. Instead, give a good massage to your face daily.

Expert advice: To gain the maximum result of your face massage, apply light pressure with your fingertips and move slowly towards the ears. Alternatively, you can massage in a circular motion to stimulate the skin. Use these professional massage techniques to make your skin look and feel good.

Just follow this minimalist skincare routine, nothing more, nothing less, and glow like your brightest self.

Related Article: Top 3 Multitasking Makeup Products To Glam Up Your Look In Minutes!

Follow a minimalist skincare routine for a quick glow but don’t miss taking a healthy diet and staying active for the healthy radiance within.

Liked this blog? Share it with your friends and family. Sharing is caring.

Stay tuned for more such skincare and beauty blogs. Till then keep exploring the inventory.

Stay gorgeous!

 

 

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Health

Nutrition Guide For Children With Juvenile Diabetes

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.

FAQs On Juvenile Diabetes

What is the eating advice for children with type 1 diabetes?

Like any normal person or kid, children with juvenile diabetes need healthy and nutrient-rich foods. Over the course of a day, it will help keep their blood sugar in control and promote healthy growth.

Does type 1 diabetes cause behavior problems?

Juvenile diabetes causes behavior problems such as delinquency, aggression, hyperactivity, etc. due to high levels of blood glucose.

What causes type 1 diabetes?

The exact cause of juvenile diabetes is unidentified. However, in most cases, juvenile diabetes, and environmental and genetic factors play a role in causing the problem.

Categories
Health

Iron Rich Foods: A Guide to Follow For Good Health

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.

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Guest Blogs Health Self Care

A Self Care Guide for People Struggling with Back Pain

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

Categories
Hair Care Self Care

Summer Hair Care Routine – Every Man & Woman Should Know

If there is one thing that the last two years of global pandemic ‘COVID-19’ have taught us, it is “nothing matters more than self care.” Do you know from taking out some time to focus on skin care to embracing a proper hair care routine, selfcare can help improve one’s mental health? Yes, you read it right! If you do good to your hair and skin, they will do good to you.

With that said, today, in the series of self care, let’s talk about some hair care tips and how to take care of hair in summer to prevent hair fall and promote hair regrowth.

Don’t miss going through our previous post on “summer skin care routine.”

Why Is Summer Hair Care Important?

Hair has to go through a lot of pain during summer. Dandruff, hair fall, frizzy hair, itching scalp, and even small bumps on the head are some of the most common hair problems during the warmer months.

These small yet significant hair woes can work as a stress booster if not tackled on time. To avoid getting such hair hacks, we need to follow certain hair care routines in the summer.

The sun, the beach, the vacation, and the long days make the summer a joyful time. But many of us experience more skin issues and hair fall problems during warmer weather than usual. While seasonal hair loss is a common problem, it is annoying.

Fortunately, there are specific summer hair care tips to answer how to prevent hair fall and promote hair growth.

Before we discuss hair fall solution, let’s first understand what causes hair fall in summer:

What Are The Reasons For Hair Fall In Summer?

Summer can create havoc on hair. The sun, the air, the water, and all the other things can make your hair dry, damaged, and prone to breakage.

Sun:

  • Hair Fall Reason: The harmful UV rays are the main reason for summer hair loss. The scorching heat sucks the hair health and makes them dull, dry, and damaged.
  • Hair Fall Solution: To prevent this, make sure to wear a wide-brimmed hat or thermal protector when in the sun.

Water:

  • Hair Fall Reason: People love spending hours in pool water during summer. Pool water contains chlorine that can dry hair shafts, making them rough, discolored, and prone to breakage.
  • Hair Fall Solution: To prevent this, massage your hair with nourishing oil like olive oil or coconut oil to lock in the moisture.

Air Conditioner:

  • Hair Fall Reason: Summer without AC? No way! Do you know an air conditioner is the worst enemy of your hair? It extracts hair moisture, making them dry and damaged.
  • Hair Fall Solution: To prevent this, make sure to apply a hair mask, protein hair treatment, or deep condition your hair once a week.

No need to panic if seasonal hair fall tries to horrify you. With a little love and care, you can beat your bad hair days and find the best hair fall solution. So, take charge to get the beautiful tresses the world will envy.

Alo Read: Top 9 hair care products to regrow hair naturally in 2023

Hair Care Tips – Do’s & Don’ts:

Follow these top 15 hair care tips to bid goodbye to hair woes and welcome healthy tresses:

Dos Don’ts
Shampoo more often than you do in winter. (3 times a week) to keep your hair and head clean. Don’t comb or tie wet hair.
Stay hydrated by drinking plenty of water. Avoid air conditioning.
Use paraben-free and sulfate-free hair care products. Say No to chemical-based hair care products.
Keep your hair and scalp protected from sweat and dust as it can trigger dandruff and other hair woes. Don’t go bareheaded in the sun. Cover your hair with a scarf or hat when in the sun.
Meditate and exercise regularly to improve blood circulation in the head. Don’t use heat styling tools more often. Prefer air drying to blow-drying.
Take a protein-rich and healthy diet. Include seasonal vegetables and fruits in your summer hair care routine. Avoid oily, spicy and junk foods to avoid oily scalp, prevent hair fall, and control dandruff and other hair concerns.
Moisturize your hair with hair care oil, hair mask, and other natural hair products. Don’t ignore the importance of regular oiling.
Braid your hair before sleeping. Don’t leave your hair loose or open so often, particularly when in the sun. 

In addition to the above-mentioned hair care tips, follow a hair care routine for men and women as advised by a beauty blogger or hair specialist.

How To Take Care of Hair In Summer?

Embracing a summer hair care routine is not so intimidating. All you need to do is to tweak your haircare styles to bring your best hair forward during warmer weather. Let’s talk in detail about the hair care routine steps and some best hair care practices for summer.

You may like reading: Straightening Curly Hair – A Step By Step Guide

Hair Oiling Routine:

Regular oiling is an age-old practice. A head massage with warm oil not only nourishes and hydrates the scalp but also stimulates blood circulation and rejuvenates the senses.

Coconut oil, olive oil, almond oil, jojoba oil, and grapeseed oil can be the best hair care oil. Go for a head massage once a week. Leave it overnight and shampoo in the morning. Over time, your hair will be healthier, thicker, softer, and shiner.

Healthy Diet:

Diet plays a crucially vital role in improving your skin and hair health not only in summer but throughout the year.

According to the NIH National Library of Medicine, your diet should include enough essential nutrients like biotin, niacin, iron, zinc, Vitamin D and C, omega-3s, and 6s. Take seasonal vegetables, fresh fruits, protein coffee and more nuts.

Don’t take hair supplements without the consultation of your hair specialist or dermatologist. An unrequired supplementation can increase your hair fall problems instead of controlling them.

Hair routine

Hydration:

Our bodies tend to get dehydrated more frequently in warmer months due to excess sweating. Dehydration can cause several skincare issues and hair problems.

Therefore, to avoid experiencing lifeless and lackluster hair, make sure to drink at least 2-3 liters of water daily. Also, take fresh juices, vegetables, and fruits that have high water content.

Home Remedy – Aloe Vera:

When it comes to home remedies for hair fall, aloe vera tops the chart. Who isn’t aware of the healing and soothing properties of aloe vera for wellbeing? It does a whole lot of wonders to level up your hair care, skin care, and self care routine.

Aloe vera is probably the best answer to how to stop hair fall problems and many other skin care and health concerns. From treating dandruff to itching scalp, hair loss, and dry and frizzy hair, aloe vera helps improve your hair health and promote hair growth.

How to use aloe vera to stop hair fall problems? There are two ways to use it. Drink aloe vera juice to reinforce your hair from within, or apply the fresh aloe vera gel to the scalp. Prefer using the fresh gel of the aloe vera plant instead of buying one from a beauty store.

Deep Conditioning:

Use a hair mask to deep condition your hair once a week. Not sure how to make a hair mask? Well, there are many proven home remedies that help replenish dry and damaged hair, stop hair fall, encourage hair growth, and improve hair health.

All you need to do is to mix some of the natural ingredients to form a paste as per your hair type. Apply this love potion to your hair and scalp. Leave for 20-30 minutes. Rinse with water.

Use a hair mask regularly to keep your tresses shinier, softer, and stronger. Your hair will thank you.

Here are the top two hair mask preparation formulas.

Egg Hair Mask:

  • Whisk two eggs.
  • Take 2 spoons of apple cider vinegar.
  • Add 1 spoon of olive oil.
  • Now, pour a spoon of honey into it.
  • Mix all the ingredients well to form the paste.

Aloe Vera Hair Mask:

  • Take 2 tablespoons of fresh aloe vera gel (If you can’t find fresh aloe vera gel, use the store-bought).
  • Add 1 tablespoon of virgin coconut oil to it.
  • Mix both the hair care ingredients well to form a smooth paste.
  • Your hair mask is ready for application.

Who Can Use A Hair Mask?

People with oily hair, curly hair, natural hair, and dry hair can opt for using a hair mask. Consult your hair care specialist or dermatologist if you are going through any specific medical conditions, any hair care treatment, or are allergic to any ingredients mixed in the hair mask.

Bottom Line:

By using natural hair care products and following a proper hair care routine, you can get the healthy hair of your dreams. So, instead of visiting a hair care clinic and spending a fortune on hair care treatment, follow the best hair care tips listed above and flaunt your lustrous locks this summer.

Liked this hair care guide? Share it with your peers!

For any help, post your queries in the comments section below.

Related Article: Top 12 Winter Hair Care Tips – Tried & Trusted! 

Categories
Beauty Bytes Guest Blogs Health

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

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.

Categories
Beauty Self Care Skin Care

A Complete Anti Aging Guide For The Best Skin Care

“Turning old is inevitable, but aging should not be.”

Yes, you read it right!

We can’t stop the wheel of time and stop turning old, but we can surely take steps to slow down the signs of aging.

If you are here, most likely, you would have noticed the horrific signs of aging and looking for some best anti-aging products, or you want to begin your anti aging skin care routine to keep the aging behind. Whatever the reason, you have landed at the right place.

While some people have sound knowledge about skincare, many of us are often perplexed with endless confusion like what are the best antiaging products? What is the right age to start using anti-aging products? At what age should we start caring for our skin? What is the best skincare routine? Why include anti-ageing products in the skin care routine? How to shop for the best beauty products? And so on.

No matter what confuses you, GlamUp Gallery is here to clarify! With our post on anti-aging tips for the best skin care, you can get answers to all your aging related questions.

Go on reading to get a healthy glow and keep the aging behind.

What Are Anti-Ageing Products? 

You might already know it, but sometimes a simple definition can give a clear understanding of what do anti ageing products do.

Anti-aging products are simply beauty products specifically formulated to prevent the occurrence of aging signs or reduce the visible signs of ageing like uneven skin tones, fine lines, wrinkles, dark spots, blemishes, pigmentation, dryness, sagging skin, and leathery skin.

While skincare products can’t completely prevent the occurrence of ageing signs, they help you glam up from within and improve skin texture overall.

What Is The Right Age To Start Using Anti-Aging Creams? 

Frankly speaking, there is no right or wrong age to start caring for skin and use anti-aging products. Skin specialists often suggest that your 20s is the right time to kick start your self care and skincare routine.

Start pampering your skin at an early age, and don’t wait for skin issues to arise and then chalk out a skincare routine. For instance, sunscreen is one such skin care cream/lotion that everyone, including men, women, and children, should use for optimal sun protection.

What Is The Best Anti-Ageing Product?

With that said, sunscreen is one of the most efficient anti-aging products, and even children should wear sunscreen when coming in contact with harmful UV rays.

In short, sunscreen is the best anti aging product. You should start using it from the cradle to stay protected from sun damage, sunburns, tanning, skin cancer, uneven skin tone, and other aging signs. So, commit to a maximum sun protection routine as early as possible. It will be your best self-care investment in the long run. It is never too late to take care of your skin!

Obviously, using SPF rich sunscreen regularly is a great start for your anti-aging skin care routine, but there is so much more to do than merely use sunscreen.

Here are some best anti-ageing products that will help you glam up and age-proof your skin:

  • A Natural Face Wash:

Use a mild face wash to cleanse your skin. A gentle touch formula enriched with the goodness of essential fatty acids and other anti-aging ingredients offers maximum hydration to help fight against age spots and skin damage.

  • Use Retinoids Skin Cream:

With time, we begin to lose collagen, an essential protein accountable for keeping the skin look lifted, smooth and beautiful. The loss of collagen can contribute to a creased look, saggy skin, wrinkles, fine lines, laxity, uneven skin tone, discoloration, pigmentation, blackheads and other ageing signs.

Here, your best shield of defense is retinoids, a version of Vitamin A. While you can’t stop the loss of collagen, it is a natural process, but you can use retinoid skin cream or retinoid serum to promote collagen production.

  • Upgrade Your Skin Care Routine:

Do you know as you age, your oil glands turn less active? Therefore, dermatologists often recommend following standard moisturizing and skincare routines to prevent dryness and other aging signs.

The simple line of action to upgrade your skin care routine is to switch your daily moisturizer, body lotion, or face cream to a richer one. It will help trap moisture against the skin, healing those deep cracks.

Adding vitamin C toner and vitamin C serum to your morning makeup routine is also a good idea to upgrade your skincare game.

  • Watch Your Diet:

What occurs outside your body is the outcome of what goes inside! With that said, make sure to watch what you eat. Avoid eating anything that can dehydrate your skin like foods high in sugar, alcohol, white carbs, etc. These edibles can make you age faster, even before your age. Also, they are the major accountable factor to gain obesity or extra body weight.

Take protein-rich foods like fish, beans, lean meats, legumes, proffee, eggs, etc. foods high in protein help produce collagen and nourish your skin.  Also, add Vitamin C to your daily diet to get a youthful glow and glam up from the inside.

  • Exfoliate Your Skin:

Our skin tends to develop new layers and shed dead cells regularly. But over time, this process slows down, leading to dull looks, dryness, and rough patches. To help remove the accumulation of dead cells and get a youthful glow, exfoliate your skin once a week. Make sure to use a homemade or natural scrub for exfoliation.

You can also follow the Korean skincare trend to get that glowing and glass skin.

How To Buy The Best Anti-Ageing Products?

Buying the best anti-aging products is like a hit-or-miss choice. Since the beauty industry is mushroomed with limitless options, finding the right one to suit your skin type is a herculean task. But worry not! With some beauty, makeup and skincare tips mentioned here, you can buy the best anti aging products for brighter skin and timeless beauty.

Here is a step-by-step guide to help you find the best anti ageing skincare products tailor-made for your specific skin concerns.

Begin With Moisturizer And Sunscreen:

Skin experts agree that moisturizer and sunscreen are the two must-have anti aging and skin care products in your vanity bag. Giving these beauty essentials a small space in your beauty box will help you get the noticeable difference.

How To Buy The Best Sunscreen For You?

Shop for the one that offers:

  • SPF 30 or higher
  • Broad-spectrum protection
  • Water resistance

Make sure to reapply your SPF rich sunscreen after a couple of hours when in the scorching sun or outdoors.

How To Buy The Best Moisturizer For You?

Try to buy an anti aging moisturizer with SPF 30 or higher formula. It not only hydrates your skin but also minimizes the appearance of wrinkles and fine lines. You might not know moisturizer is the secret formula in many anti aging products.

Target Your Most Visible Aging Sign:

Shop for the most suitable moisturizer and sunscreen for your skin and give them a few weeks or a month to work. Now, look at yourself in the mirror. Do you notice any difference in your aging signs? Is there still some beauty stigma or age spots that bother you? Yes? Then shop for a beauty product to treat that concern.

By targeting your specific skin concerns like wrinkles, scars, fine lines, dark circles, blemishes, pigmentations, blackheads, whiteheads, etc., you can achieve the best result in the least possible time.

There are two reasons to focus on your specific ageing concern:

  • Not all products are created equal.
  • No anti-aging product or skin care formula can treat all signs of aging.

Choose A Product Made For Your Skin Type:

Like makeup and beauty products, we are also not made equal. We have different skin types like dry skin, oily skin, combination skin, normal skin, and sensitive skin. Obviously, when our skin types are dissimilar, our skin care requirements would also be different. Thus, your face cream or anti-aging product will work best if they are specifically formulated to suit your skin type.

For instance, if you have oily skin, use a face care cream formulated for oily skin. If you have dry skin, look for the “Dry Skin” label on the product. And so on.

Read labels on your beauty and skin care product and make sure it offers the following features:

  • Hypoallergenic (Less risk to cause an allergic reaction)
  • Non-acnegenic or Non-comedogenic (does not cause acne)
  • Clinically proven (The product was tried on the consumers)
  • Promise realistic expectations:

There is no magical product that can make you look 10 years younger than your actual age or eliminate the aging signs overnight. If a product makes such promises, be aware! These exaggerated promises are too good to be true.

Conclusion:

Once you’ve picked the best anti aging product for you, you can get the youthful glow and keep the aging behind by following the best beauty tips that skin experts, beauty bloggers, or your makeup artist share with you.

 

 

Categories
Health Lifestyle Self Care Trending

Self Care Starts with Sleep Disorders Treatments

His snoring ia a really big problem

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:

INR: 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:



INR: 315.00
  • 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.

Categories
Fitness Health

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

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.


INR: 1189.00

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?


INR: 925.00

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.


INR: 1599.00

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.

Categories
Fitness Health

High Protein Foods & Protein Powders For Weight Loss

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.

INR:1,189.00

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.


INR: 669.00

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.


INR: 300.00

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.


INR: 1,249.00

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 

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