Shares

Subscribe to Our Weekly Updates

We publish high quality and balanced information in our blog posts after a thorough health researches by our health Experts.

The Role of Nutrition in Recovery How the Foods You Eat Affect Your Workout Results

The Role of Nutrition in Recovery: How the Foods You Eat Affect Your Workout Results

Shares

When it comes to achieving your fitness goals, there are a few key elements to consider: consistency in your workout routine, proper form and technique, and, perhaps most importantly, proper nutrition. While we often focus on the first two elements, the foods you eat can play an incredibly important role in your recovery and ultimate results.

When you exercise, you put stress on your muscles, causing tiny tears in the muscle fibers. This is perfectly normal and is actually what leads to muscle growth and strength. However, in order for these muscles to repair and grow, they need proper nutrition. This is where macronutrients and micronutrients come into play.

Macronutrients are the nutrients that the body needs in large amounts, such as protein, carbohydrates, and fats. Each of these macronutrients plays an important role in recovery. Protein is essential for muscle recovery and growth. It provides the building blocks for muscle repair and helps to reduce muscle soreness. Aim to consume at least 0.8 grams of protein per pound of body weight daily, and up to 1.2 grams for those who are highly active or looking to build muscle. Good sources of protein include lean meats, fish, poultry, eggs, and dairy products. Carbohydrates are also important for recovery as they provide the energy needed for intense workouts and help replenish glycogen stores in the muscles. Choose whole grains and fruits as your carbohydrate sources to ensure you’re getting a good balance of nutrients. Fat is also an important macronutrient for recovery. Healthy fats such as omega-3 fatty acids found in fatty fish, flaxseeds, and chia seeds, can reduce inflammation and support heart health.

It is also important to stay hydrated during and after exercise to aid in recovery. Aim to drink at least half your body weight in ounces of water each day. Drinking water helps to flush out toxins, regulates your body temperature, and maintains the balance of bodily fluids. When you don’t drink enough water, your body may become dehydrated, leading to fatigue, dizziness, and even cramping during exercise.

Micronutrients, on the other hand, are the nutrients that the body needs in smaller amounts, such as vitamins and minerals. Each of these micronutrients plays an important role in recovery. For example, iron helps to transport oxygen to the muscles, and vitamin C aids in collagen production for healthy tendons and ligaments. Vitamin D is also essential for muscle function and helps to build and maintain strong bones. A diet rich in fruits and vegetables, as well as fortified foods, can help ensure that you’re getting enough micronutrients.

The timing of your nutrition is also important. Eating a meal containing a balance of carbohydrates and protein within 30 minutes of finishing your workout can help to jumpstart the muscle recovery process. This is because the body is more insulin sensitive immediately after a workout, allowing for better nutrient uptake. Additionally, consuming a meal or snack containing carbohydrates and protein prior to your workout can help to provide the energy needed for intense exercise, and it’s also a good idea to consume a snack or meal with similar macronutrients balance a few hours after a workout.

Consuming a diet that is high in processed foods, added sugars, and saturated fats can also have a negative impact on your recovery and results. Processed foods tend to be high in calories and low in nutrients, making it easy to overconsume them without realizing it. They also often contain added sugars and saturated fats, which can lead to weight gain, inflammation, and other health issues. Choosing whole foods such as fruits, vegetables, whole grains, and lean proteins can help ensure that you’re getting the nutrients your body needs while also controlling your calorie intake.

In addition to your diet, it’s important to pay attention to the supplements you use to support your recovery, however, it should be kept in mind that supplements should be used as a complement and not as a replacement for a well-balanced diet. Creatine and beta-alanine are two popular supplements that can support muscle recovery and improve performance. Creatine can help increase muscle strength and power, while beta-alanine can help to reduce muscle fatigue. However, it’s crucial to speak with a healthcare professional before starting any new supplement regimen, as some may interact with medications or have contraindications for certain health conditions.

It’s also important to mention that nutrition is not only about macronutrients and micronutrients but also about healthy habits and lifestyle. Getting enough sleep, managing stress, and maintaining healthy relationships, all play a role in overall wellness and can affect your workout recovery and results.

In summary, nutrition plays a crucial role in workout recovery and ultimately, in achieving your fitness goals. By ensuring that you’re consuming the proper macronutrients and micronutrients, staying hydrated, timing your meals correctly, and avoiding processed foods and added sugars, you can optimize your recovery and see the results you’ve been working for. Remember, it’s not just about how hard you work out, but also how well you take care of your body afterward. Your body needs the right nutrients to repair and build muscle, and the foods you eat can make a big difference in your workout results. Now, go out there and fuel your body right!

Another aspect of nutrition that is important to consider is the concept of nutrient timing. This refers to the idea that there are specific times during the day when the body is better able to utilize certain nutrients. For example, consuming a meal containing carbohydrates and protein within 30 minutes of finishing your workout can help to jumpstart the muscle recovery process. This is because the body is more insulin sensitive immediately after a workout, allowing for better nutrient uptake. Additionally, consuming a meal or snack containing carbohydrates and protein prior to your workout can help to provide the energy needed for intense exercise.

It’s also important to consider the role of antioxidants in recovery. These are substances that help to protect the body from damage caused by free radicals, which are by-products of normal cellular metabolism. Free radical damage can lead to inflammation and cell damage, which can impair recovery and lead to injury. Antioxidants, such as vitamin C, vitamin E, and beta-carotene, can help to neutralize free radicals and protect the body from damage. Fruits and vegetables are great sources of antioxidants, and you can also take supplements if you want to increase your intake.

Another aspect to consider is the role of omega-3 fatty acids in recovery. Omega-3 fatty acids are a type of healthy fat that has been shown to have anti-inflammatory effects. Inflammation is a natural response to injury or muscle damage, but chronic inflammation can inhibit recovery and lead to muscle wasting. Omega-3s can help to reduce inflammation and support recovery by supplying the necessary building blocks for the synthesis of anti-inflammatory molecules. Good sources of omega-3s include fatty fish such as salmon, tuna, and sardines, as well as flaxseeds and chia seeds.

In addition, you may want to consider the role of probiotics and prebiotics in recovery. Probiotics are the “good” bacteria that live in your gut, while prebiotics is non-digestible fibers that help to nourish these beneficial bacteria. A healthy gut microbiome can help to support the immune system and improve nutrient uptake, which can help to improve recovery from exercise. Eating fermented foods such as yogurt, kimchi, and sauerkraut, or taking a probiotic supplement can help to increase your intake of probiotics. Eating foods high in prebiotics such as garlic, onions, and bananas can help to nourish the probiotics in your gut.

Lastly, it’s worth mentioning that a balanced diet is not a one-size-fits-all, it’s important to assess your own needs and preferences, work with a qualified professional and make adjustments as needed. Consulting with a registered dietitian or nutritionist can help you to determine the best nutrition plan for your individual needs and goals.

In conclusion, the role of nutrition in recovery is crucial, and it goes beyond just macronutrient and micronutrient intake. The timing, the sources, and the balance of nutrients all play a significant role in how well your body can recover from exercise and ultimately, in achieving your fitness goals. By paying attention to your diet, staying hydrated, and taking into account the specific nutrient needs, you can support your recovery, improve your performance and ultimately see the results you’ve been working hard for.

Additionally, it’s important to note that a healthy diet should not be restrictive or overly restrictive and that the concept of balance and moderation is key to a sustainable and healthy diet. An overly restrictive diet can lead to feelings of deprivation and can eventually lead to overeating or binge eating, which can negatively affect recovery. Instead, focus on incorporating a variety of nutrient-dense foods into your diet and limit processed foods, added sugars, and saturated fats.

It is also essential to address that everyone’s body and nutritional needs are different, some people may require more or less protein, carbohydrates, or fats depending on their goals, activity level, and even genetics. Therefore, it’s important to listen to your body, pay attention to how it feels, and make adjustments as necessary.

Another important consideration is that recovery doesn’t only happen when you’re at rest or sleeping, but it also happens when you’re active, as long as you’re providing your body with the right nutrients at the right time. Therefore, regular exercise and a balanced diet should go hand in hand, and not one should be prioritized over the other.

In summary, the role of nutrition in recovery is crucial to optimize recovery and results. By consuming the right macronutrients, micronutrients, staying hydrated, listening to your body, and timing your meals correctly, you can support your recovery, improve your performance and ultimately achieve your fitness goals. Remember that a balanced diet, one that is tailored to your specific needs and not restrictive, as well as regular exercise, is key in achieving optimal recovery and results.

It’s worth noting that the information provided is for general knowledge and it should not be considered as a substitute for professional advice, it’s always best to work with a qualified professional to determine the best nutrition plan for your individual needs and goals. Remember, recovery is a continuous process, and proper nutrition is an essential element in that process, so make sure to give your body the right fuel at the right time.

Furthermore, it’s important to remember that recovery isn’t just about repairing and rebuilding muscle tissue. Your overall health and well-being are also important considerations when it comes to recovery. Consuming a healthy diet can also support heart health, lower your risk of chronic diseases, and improve your overall quality of life.

Another important consideration is the role of mental health in recovery. Exercise has been shown to have a positive impact on mental health, helping to reduce stress, anxiety and depression. However, if you’re not providing your body with the right nutrition, you may not be getting the full benefits of your exercise routine. Eating a healthy diet that is rich in fruits, vegetables, lean proteins, and whole grains can also help to support mental well-being and improve mood.

In addition, it is important to remember that recovery is not just about the foods we eat, but also about lifestyle and environment. Adequate sleep, stress management and social support all play a role in overall wellness and can affect workout recovery and results. And should not be neglected when trying to achieve optimal recovery and results.

When it comes to choosing the right diet plan for recovery, there are several options to consider. Here are a few popular ones that may be beneficial:

The Mediterranean Diet: This diet is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Studies have shown that this type of diet may reduce inflammation, improve heart health and improve muscle recovery. This diet is balanced and can be a great option for those looking for a sustainable diet plan.

The DASH Diet: DASH stands for “Dietary Approaches to Stop Hypertension” and is focused on reducing the risk of hypertension by consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy. This diet is also balanced and can support recovery and overall health.

Vegetarian or Vegan diets: These diets are plant-based and eliminate animal products. Plant-based diets can be high in antioxidants, vitamins and minerals, and have been shown to have a positive impact on heart health and reduce inflammation. Vegetarian and vegan diets can be tailored to provide enough protein for recovery and muscle growth and also be a great way to increase the intake of fruits and vegetables.

The Paleolithic Diet: Also known as the “caveman diet,” this diet is based on the idea that our ancestors ate during the Paleolithic era. It focuses on consuming lean meats, fruits, vegetables, nuts, and seeds, and eliminating processed foods, added sugars and grains. This diet can be a great option for those looking to increase their protein intake and limit processed foods, however, it is important to be mindful of nutrient deficiencies and work with a professional to ensure a well-rounded nutrition plan.

It’s important to note that any diet plan you choose should be tailored to your individual needs, preferences, and goals. It’s recommended to work with a registered dietitian or a nutritionist to design a diet plan that meets your specific needs and goals, and also ensure that your body is getting the essential nutrients for recovery and overall health.

Looking to get in shape and live a healthier lifestyle? Look no further than https://21offer.net – the ultimate destination for all your fitness needs. Our expert-backed workout plans, healthy meal ideas, and motivational articles will help you reach your fitness goals in no time. With 21offer.net, you’ll have access to all the information and inspiration you need to transform your body and mind. Don’t wait any longer, visit 21offer.net now and start your fitness journey today!

To conclude, the role of nutrition in recovery is an essential element in achieving fitness goals. A healthy and well-balanced diet, tailored to your specific needs, combined with regular exercise, adequate sleep, and attention to stress management, can help you optimize recovery and achieve the results you desire. Remember that recovery is a continuous process, and proper nutrition is an essential element in that process, so make sure to give your body the right fuel at the right time, and don’t forget to take into account other aspects of your lifestyle that may affect recovery and overall health.

Hospital Bed at Home

5 Benefits of Having a Hospital Bed at Home

Shares

Types Of Hospital Beds

Electric Hospital Beds:

Electric hospital beds are a basic form of hospital beds that are usually present in hospitals and high-quality medical clinics. Electric beds have a different way of being used. They are powered by electricity, which can be done by connecting them to a power cable. With this, the bed becomes controllable automatically through machinery.

Electric beds have the capability to be positioned in different ways with the help of the electricity powering them. The bed can be operated by understanding the controls, which can be found on either side of the bed or with a specific remote control. It can be lifted upwards and pushed down by the use of the controls provided to you.

The most significant part of electric hospital beds is the headframe. This can be moved vertically through up or down motions. The most beneficial aspect of these beds is that individuals don’t have to use the ends of the headframe to keep it upright through manual methods. The mechanism of the bed makes this bed fully operational through electrical power. This creates a more relaxing experience for the patient and the people helping them. Extra labor doesn’t have to be administered.  An electric hospital bed is a medical device that is specifically designed for use in hospitals, nursing homes, and other medical settings. These beds are equipped with an electric motor that allows the head and foot of the bed to be raised and lowered, as well as the overall height of the bed to be adjusted. Electric hospital beds are often used to provide support and comfort to individuals who are bedridden or have mobility issues, and can help prevent falls and accidents. In addition, electric hospital beds are often equipped with a variety of features, such as built-in traction devices, oxygen tanks, and bed alarms, which can help individuals receive the medical care they need. Overall, electric hospital beds can be an important tool for improving comfort, convenience, and safety for individuals receiving medical care.

Semi-Electric Used Hospital Beds:

A semi-electric used hospital bed, by its name, changes between having some electricity operating tools while the other has to rely on manual strength. It needs some electricity to be able to be performed by the occupant, while the other half of the operation depends on using manual labor for its positioning and adjustments.

Semi-electric beds differ from electric beds, as they are entirely operated and have the ability to have the equipment positioned and managed by controls or a remote. Semi-electric beds do need someone to help them with the bed’s positioning as not all of it can be operated automatically. With some of the positions, the bed requires some electric power.

Semi-electric beds need a basic level of electric power and human help to help the patient throughout their medical journey. Some compartments, such as floorboards and headrests, have to be handled through manual management.

Semi-electric used hospital beds are hospital beds that are equipped with an electric motor to raise and lower the head and foot of the bed, but still require manual adjustment of the bed’s height. Some potential benefits of using a semi-electric used hospital bed at home include:

  1. Improved comfort: Like new hospital beds, semi-electric used hospital beds can be adjusted to a variety of positions, allowing the user to find the most comfortable position for their needs. This can be especially beneficial for individuals who are bedridden or have mobility issues.
  2. Easier access to care: With a semi-electric used hospital bed at home, individuals can receive medical care in the comfort of their own home. This can be especially important for those who have difficulty traveling to a hospital or clinic.
  3. Increased safety: Semi-electric used hospital beds often have features such as rails and built-in bed alarms, which can help prevent falls and accidents.
  4. Greater convenience: Semi-electric used hospital beds can be equipped with a variety of features, such as built-in traction devices and oxygen tanks, which can make it easier for individuals to receive the medical care they need at home.
  5. Cost savings: Buying a used semi-electric hospital bed can be less expensive than purchasing a new one, and receiving medical care at home can also be less expensive than being hospitalized or visiting a clinic on a regular basis. Semi-electric used hospital beds may also be covered by insurance, which can help offset the cost.

Bariatric Beds:

Bariatric beds are famously used for people’s recovery. They are known to be more comfortable. These are different from the regular hospital beds, which are mentioned above. These are heavier and need an extra level of help. Bariatric beds are used for medical purposes and health recovery. Bariatric beds are mostly known for providing ample support to patients who face specific symptoms, when they are undergoing medical therapy.

As a result, these are made to be sturdy and solid. They’re more potent than the average hospital beds as they are designed to accommodate people with heavier weight and mass. These can be altered to help people be supported by their weight when they need extreme help. This is a more ideal piece of bed for those who are experiencing such syndromes.

Bariatric beds are designed specifically for individuals who are overweight or obese, and can provide a number of benefits for those who use them at home. Some potential benefits of using a bariatric bed at home include:

  1. Improved comfort: Bariatric beds are designed to support the additional weight and size of individuals who are overweight or obese. They often have larger sleeping surfaces and more supportive mattresses, which can help reduce pressure points and improve comfort.
  2. Enhanced safety: Bariatric beds are built with heavy-duty frames and components that can support the additional weight of the user. This can help prevent accidents and falls, and can provide added peace of mind for the user and their caregivers.
  3. Greater mobility: Many bariatric beds are equipped with features such as electric lift systems and remote controls, which can make it easier for the user to change positions and move around in bed. This can help improve mobility and reduce the risk of pressure sores.
  4. Increased independence: Bariatric beds can help individuals maintain their independence by allowing them to receive care in the comfort of their own home. This can be especially important for those who have mobility issues or difficulty traveling to a hospital or clinic.
  5. Cost savings: Receiving medical care at home can be less expensive than being hospitalized or visiting a clinic on a regular basis. Bariatric beds may also be covered by insurance, which can help offset the cost.

Benefits Of Hospital Beds

Better Use For Recovery:

It isn’t unusual for people to seek comfort and relaxation when they are struggling with their medical conditions. It makes it harder for individuals to remain calm when they don’t receive the necessary treatments and equipment. A used hospital bed for sale offers them complete comfort as they wish to stay in a safe space for their recovery.

Family and friends can invest in hospital beds for increased comfort. A regular bed in your room may not be able to give you what you desire, so having a hospital bed ultimately makes for a better recovery experience. It would be difficult to adjust when you need monitoring and supervision when it comes to your positioning on the bed.

A hospital bed can serve you the things you need while also allowing you to stay motivated and uplifted. You can perform medical duties better when you have refurbished hospital beds for sale. It’s comfortable and easy to control when you have the right one based on your health.

Ability To Adjust:

All hospital beds are made to be adjustable. This particular feature is very helpful, and you can avail it to your advantage. You have the option to adjust your footrests and headboards, wholly based on your needs. In some medical conditions, such as injuries or body pain, your body, and head need to be positioned in a particular manner.

This is important to fix because if you don’t, your condition can worsen and put you in even more discomfort and pain. You need to have equipment that gives you the opportunity to position yourself appropriately without making your condition worse.

Protection:

One of the best advantages of a hospital bed is that they do a terrific job of helping people with their symptoms. They can do this by giving them a chance to have increased protection through barriers and railings beside the bed.

It offers them more sturdiness than regular beds. This is a case because hospital bed occupants often are ridden with different symptoms. Not many can hold their weight or control themselves, especially while sleeping. This is helpful as some barriers and railings are adjustable for comfort and ease.

Easier Positioning:

Hospital beds are known to be a type of bedding that allows people to safely adjust their positions. This helps in keeping the posture upright or in a more desirable condition without the use of exerting your energy too much. People in recovery or treatments need this feature as they are often low on energy and power.

Increased Comfort:

The beds known to you are considered as one of the most comfortable beds. This is because people of all ages, strengths, and weaknesses use them. It is imperative for them to be comfortable so people can recover better.

Improved comfort: Hospital beds can be adjusted to a variety of positions, allowing the user to find the most comfortable position for their needs. This can be especially beneficial for individuals who are bedridden or have mobility issues.

Easier access to care: With a hospital bed at home, individuals can receive medical care in the comfort of their own home. This can be especially important for those who have difficulty traveling to a hospital or clinic.

Increased safety: Hospital beds often have features such as rails and built-in bed alarms, which can help prevent falls and accidents.

Greater convenience: Hospital beds can be equipped with a variety of features, such as built-in traction devices and oxygen tanks, which can make it easier for individuals to receive the medical care they need at home.

Cost savings: Receiving medical care at home can be less expensive than being hospitalized or visiting a clinic on a regular basis. Hospital beds can also be covered by insurance, which can help offset the cost.

Greater flexibility: With a hospital bed at home, individuals have the flexibility to receive care at their own pace and schedule, rather than being bound to the constraints of a hospital or clinic.

Improved recovery: Being in a familiar and comfortable environment can help individuals recover more quickly from illness or injury.

Better quality of life: Hospital beds can help individuals maintain their independence and dignity by allowing them to receive care in their own home.

Reduced stress: Hospital beds can help alleviate some of the stress and anxiety that can come with being hospitalized or visiting a clinic on a regular basis.

Greater control: Hospital beds can give individuals and their caregivers greater control over their care, allowing them to customize their treatment and manage their health on their own terms.

Conclusion

Hospital beds are a great invention that helps people get the help they need medically. This ensures that people get the proper treatment for their symptoms and receive the best level of care and comfort. Hospital beds provide patients with many more benefits that help maintain their ease. Having a hospital bed at home can provide a number of benefits for individuals who are in need of medical care. Hospital beds can be adjusted to a variety of positions, allowing the user to find the most comfortable position for their needs. This can be especially beneficial for individuals who are bedridden or have mobility issues. In addition, hospital beds can make it easier for individuals to receive medical care in the comfort of their own home, which can be especially important for those who have difficulty traveling to a hospital or clinic. Hospital beds also often have features such as rails and built-in bed alarms, which can help prevent falls and accidents. Overall, having a hospital bed at home can improve comfort, convenience, and safety, and can potentially save on costs compared to receiving care in a hospital or clinic setting.

Ice Pick Scars – Causes, Symptoms & Treatment

Ice Pick Scars – Causes, Symptoms & Treatment

Shares

Image source here.

Acne breakouts can be extremely annoying, even when they finally go away, because they sometimes leave unattractive scars and hyperpigmentation on the face. Dealing with facial acne is especially challenging since they can create visible permanent damage that can affect your self-esteem.

Ice pick scars, in particular, are one of the most difficult to treat, because they are deeper and oftentimes leave a more noticeable texture. 

In this article, we explain what ice pick scars actually are and how dermatologists usually treat them.

What are ice pick scars?

Ice pick scars are a kind of severe acne scar that appears to be deeper than typical acne scars. They usually occur when acne (usually cystic) erupts and the skin does not heal properly, leaving a pitted scar, resembling a tiny crater on the face or a very dilated pore.

They are quite common, and ice pick scars can be unflattering on anyone. Since ice pick scars are considered to be more severe and difficult to treat through natural methods or simple acne scar creams, professional help is often recommended.

Why do people get ice pick scars?

Ice pick scars are a pretty common type of scar. While some people are more likely to develop this kind of scar, it usually occurs when the acne penetrates the skin deep enough to damage the skin tissue.

When this happens, an acne eruption can leave a hollow space on the skin that will require more collagen to heal. This is even more likely to happen when the pimple is popped or picked.

What causes ice pick scars?

Acne comes in different forms and sizes. When an acne becomes inflamed and infected, it is likely to leave a deeper scar. When this happens, skin tissue is destroyed, making it more difficult to repair.

When the collagen is not enough to completely repair the skin damage, ice pick scars can start to develop. They are also most likely to develop when the acne is inflammatory, cystic, or if the acne is picked or popped forcibly.

When the collagen is not enough to repair the skin damage, a pit is formed and a prominent scar becomes visible. The longer you leave the scar untreated, the more time it might take to heal. This is why it is important to seek treatment for your ice pick scar as soon as possible.

Are some people more prone to them?

Some people are naturally prone to acne scarring. This is usually caused by genetics or the lack of collagen production. Ice pick scarring is also more likely to occur on the cheeks or areas on the face where the skin is thinner and more fragile.

Although some people are more likely to develop cystic acne or ice pick scarring, there are still ways to prevent it such as the following:

  • Not scrubbing the face, especially with active acne
  • Not picking on the affected areas
  • Avoiding strong cleansers
  • Avoiding touching the face
  • Not consulting a dermatologist

Basically, disrupting the skin barrier makes it harder for the skin to repair itself when scarring occurs. To prevent noticeable skin damage or acne scarring, use mild skin care products and refrain from touching the affected areas.

If you want to make sure you follow the skin care routine that fits your needs best, talk to your dermatologist about it. They can run a quick assessment of your skin and prescribe products and procedures that match your skin type, goals, and budget.

How do dermatologists diagnose the condition?

Ice pick scars are quite easy to spot through its appearance. You can check your scars yourself or you can visit a skin expert or dermatologist for a more accurate diagnosis and treatment.

Dermatologists often take a look at how the scar forms. How the scar appears often indicates what type of scar it is. Ice pick scars look as if they were punctured by ice picks. They are narrow, v-shaped, and about 2 millimeters in width. From afar, they can look like tiny craters or enlarged pores. They mostly occur on the cheeks and even on the nose or forehead.

Since not all people with ice pick scars share the same skin type, certain medications might not work for everyone the same way. This is why it is important to remember that before you pick out OTC acne scar treatments by yourself, you should consult a dermatologist for a proper diagnosis first. Oftentimes, wrong products can only worsen your skin condition. 

How do dermatologists treat ice pick scars?

There are different ways dermatologists can treat ice pick scars. Since treating ice pick scars naturally at home can be very difficult, dermatologists usually suggest a specific treatment that fits your skin type or the severity of your scarring.

Punch Excision

Punch excision refers to the acne scar treatment method where the ice pick scar is cut out and then closed from all sides through stitches. This method is performed by a facial plastic surgeon. It is considered to be one of the most effective treatments for ice pick scarring, although this may still leave a thin scar after healing. Since the scar is less noticeable than the much wider ice pick scar, most consider this negligible.

Punch Grafting

Punch grafting is considered by most dermatologists to be the best ice pick scar treatment. This is usually recommended for very deep ice pick scars. Similar to punch excision, this method is also performed by a facial plastic surgeon and requires local anesthesia for the entire procedure.

During this method of treatment, the scar is taken out and filled in by skin grafts from behind the ear. Although it sounds simple and straightforward, this procedure can take up to multiple grafts just for one scar. It is time-consuming and may require several visits, but the results are more natural except for a tiny scar, similar to the punch excision procedure.

Microneedling

Microneedling is also known as collagen induction therapy. During this treatment, dermatologists use fine needles to puncture the surface or top layer of the skin. The punctures induce the production of collagen and elastin that help heal the scar.

Because microneedling is not as invasive as punch excision or punch grafting, results may be gradual and complete skin repair may take several microneedling sessions.

Microdermabrasion

Microdermabrasion is the acne scar treatment where the epidermis or the top layer of the skin is “sanded down” to reveal a smoother and toned skin. This lessens the appearance of the scars. 

Since microdermabrasion only deals with the skin’s surface level, this treatment is only usually recommended for shallow scars. 

Laser Resurfacing

Laser resurfacing is also a common kind of acne scar treatment that involves the top layer of the skin or the epidermis. In this procedure, dermatologists use high-frequency laser rays on the affected area to remove skin layers and stimulate collagen and elastin production as the skin grows back. This results in less noticeable scarring.

Hyaluronic Acid Injections

Hyaluronic acid injections are fillers meant to treat pitted scars or ice pick scars temporarily. They plump and lift the affected area, significantly reducing the appearance of the ice pick scars. However, just like other common fillers, this treatment needs to be repeated after a couple of months to a year, depending on the severity of the scar and the intensity of the treatment.

Chemical Peels

Chemical peels are a faster way to exfoliate the skin, which encourages newer skin cells to develop. This helps minimize the appearance of the pitted acne scars including ice pick scars.

There are different types of chemical peels and not everything works for every skin type. It may be too harsh or abrasive to the skin when you decide on a chemical peel without professional help. To learn more about which chemical peel treatment works for your skin best, it is important to consult your dermatologist first, so you do not damage your skin barrier and worsen your condition.

Creams

OTC creams are also a popular and affordable alternative to treat acne scars. Some dermatologists may prescribe topical ointments to aid the healing process of acne scars. However, these creams may not be strong enough to treat deep, ice pick scars on their own.

Other natural remedies

Ice pick scars are just too deep to treat with normal creams, ointments, and home remedies. However, there are natural remedies that help improve skin health and support your existing medications. 

Eat a healthy diet

Add anti-inflammatory foods to your diet to boost your skin health and aid the healing process. Foods that improve the skin include:

  • Foods rich in antioxidants (broccoli, spinach, carrots, potatoes, avocados, pumpkin, etc.)
  • Foods rich in Omega-3 fatty acids (mackerel, salmon, flax seeds, chia seeds, etc.)

Apply tea tree oil to acne

The earlier you treat your acne, the less likely it will leave a large scar on your skin. To help prevent acne growth, apply tea tree oil to the affected area. According to research, tea tree oil is an effective ingredient that prevents bacterial growth and inflammation.

Clean your face, but do not overwash it

Do not forget to regularly wash and clean your face. This prevents clogging of your pores and bacterial infection that can worsen the acne. It is important to remember, however, to not overwash your face as well.

Overwashing strips your face of its natural oils and leads to more breakouts. As a general rule, dermatologists and skin experts recommend washing your face up to two times a day. If you need to wash your face more than twice in a day, be sure to moisturize to prevent drying and skin irritation.

Lastly, be careful not to pick or pop your pimples. This can create trauma to the skin and make the scar more visible. This can also lead to bacterial infection and a larger scar.

What if medical treatments don’t work?

Ice pick scars are deep and usually the hardest kinds of acne scars to treat. Since it is more difficult to heal, some medical treatments might not work right away. Healing may take time and patience.

If medical treatments do not work on your ice pick scar immediately, talk to your doctor or dermatologist about it. There can be several factors why you’re not seeing the results that you were hoping for. 

In most cases, healing is gradual and results may appear months after your last treatment. Since skin takes time to grow, it is important to be patient. Observe how your skin and scar are responding to treatment. Some ice pick scars heal faster than others because of their depth or severity.

If you want to be more precise about your observations, take a photo of your skin every day and check for any improvements (or the lack of it).

Ice pick scars can be treated and you should seek medical attention if you have these kinds of acne scars on your skin.

Acne scars, especially the deep pitted ones, can be debilitating to a person’s self-esteem, and they can be tricky to treat. While some acne scars eventually lighten or go away on their own, some are more stubborn and require medical help. The deeper scars, in particular, cannot be treated by topical ointments or creams alone.

Fortunately, the field of medicine has gone a long way and there are multiple treatment options available for different kinds of skin types and scarring. Whether you’re looking to treat shallow scars or deep, pitted ice pick scars, a dermatologist can help you figure out the best treatment option that fits your needs and budget.

Acne and acne scars are perfectly normal and it’s nothing to be ashamed of. However, you don’t have to live with noticeable acne scars either. To get the best permanent or semi-permanent treatment for acne and acne scarring, contact your most trusted dermatologist right away.

Skin Cancer Specialists Dermatology focuses on skin treatments including acne or ice pick scars, so you can regain confidence in your own skin.

Natural Acne Treatment for Oily Skin

Natural Acne Treatment for Oily Skin

Shares

There are a number of natural acne treatments that can be used to treat oily skin. One popular method is to use a combination of lemon juice and honey. This mixture can be applied to the skin and left on for up to 30 minutes before being rinsed off. Other natural acne treatments include using green tea or aloe vera gel as a spot treatment.

Oily skin is one of the main causes of acne. When your skin produces too much sebum it can clog your pores and trap bacteria which leads to breakouts.

There are a number of natural treatments that can help to regulate oily skin and reduce the occurrence of acne breakouts. One such treatment is apple cider vinegar. Apple cider vinegar contains malic and lactic acids which can help to exfoliate the skin and regulate sebum production.

There are a number of different natural acne treatments for oily skin that can be effective. One of the most popular is to use a combination of lemon juice and baking soda. Simply mix these two ingredients together and apply them to the skin. Leave on for 15 minutes and then rinse off. This treatment can help to dry up excess oil and reduce the appearance of acne.

Acne is a common skin condition that affects people of all ages. The main cause of acne is excess oil production which can lead to clogged pores and breakouts. Many people use harsh chemicals and expensive treatments to try to get rid of their acne but these often do more harm than good.

There are plenty of natural ways to treat oily skin and prevent acne breakouts. One of the best things you can do is to keep your skin clean by washing it twice a day with a mild cleanser. You should also avoid wearing heavy makeup or using greasy hair products as these can make your acne worse.

If you have severe acne you may need to see a dermatologist for treatment. However, there are many natural treatments that can help to improve your skin and reduce breakouts.

Acne is a common skin condition that affects people of all ages. Although it is often associated with the teenage years it can occur at any age. Acne is caused by a build-up of oil and dead skin cells in the pores of the skin. There are many treatments available for acne both over-the-counter and prescription. For people with oily skin, natural acne treatments may be the best option. These treatments can help to control oil production and reduce the inflammation that can lead to acne breakouts.

How to get rid of acne

Acne is a common skin condition that affects people of all ages. There are many myths about what causes acne and how to get rid of it but the fact is that there is no one-size-fits-all solution. The best way to treat acne is to find a method that works for you and stick with it. There are a number of different treatments available including over-the-counter medications prescription medications home remedies and natural therapies.

Acne is a common skin condition that affects people of all ages. There are many myths about how to get rid of acne but the truth is that there is no one definitive answer. The best way to treat acne is to start with a good skincare routine that includes cleansing exfoliating and using a light moisturizer. There are also many over-the-counter treatments that can be effective including spot treatments gels and creams. If these methods do not work it may be necessary to see a dermatologist for prescription medication.

There is no one-size-fits-all answer to this question as the best way to get rid of acne will vary from person to person. However, there are some general tips that can help. These include keeping the skin clean using non-comedogenic (non-pore clogging) products and avoiding picking or squeezing spots. In addition, it is important to choose the right acne treatment for your skin type. For example, those with dry skin may benefit from using a moisturizing cleanser while those with oily skin may need a stronger cleanser to control oil production.

Acne is a common skin condition that can affect people of all ages. Though it is most commonly seen in teenagers it can also occur in adults. There are many different treatments available for acne ranging from over-the-counter medications to prescription medications. In some cases, home remedies may also be effective.

Acne is a common and frustrating skin condition that affects people of all ages. While there is no one-size-fits-all solution to acne there are a number of things you can do to help clear your skin. These include cleansing your face twice daily using an acne-fighting topical medication and keeping your hair clean and out of your face. You should also avoid picking at your skin as this can make acne worse. If home remedies don’t work you may need to see a dermatologist for prescription medications.

Getting rid of acne scars

Acne scars are not pleasant to look at but they don’t have to be permanent. There are a number of treatments that can help reduce the appearance of acne scars including laser therapy dermabrasion and microdermabrasion. In some cases, surgery may be necessary to remove deep scars. Talk to your dermatologist about the best treatment option for you.

There are many ways to get rid of acne scars depending on the type and severity of the scar. Home remedies such as cucumber slices or aloe vera gel may help to lighten and soften the appearance of scars. Over-the-counter topical treatments such as retinoids can also help to reduce the appearance of scars. More severe scars may require laser treatment or surgery.

Acne scars can be very difficult to get rid of. There are a number of different treatments that can be effective but it often takes time and patience to find the right one for you. Some common treatments include laser therapy chemical peels and microdermabrasion.

Acne scars can be a source of great frustration and insecurity but there are a number of treatments that can help improve their appearance. For mild scars, over-the-counter products containing retinoids or glycolic acid can help to reduce the appearance of scars. For more severe scars laser treatment or punch excision (a surgical procedure in which the scar is cut out and the wound is sutured closed) may be necessary. In addition, there are a number of home remedies that can help to fade acne scars including rubbing lemon juice on the scars or using a mixture of baking soda and water as a gentle exfoliating scrub.

Fast-acting acne mask

The best fast-acting acne mask is the one that contains ingredients that are proven to be effective at treating acne. Some of these ingredients include benzoyl peroxide salicylic acid and sulfur. These ingredients work by killing the bacteria that cause acne reducing inflammation and unclogging pores.

This is a product that can be used as an acne mask or spot treatment. It is said to be effective in reducing the size of pimples and blemishes within 4-8 hours. The active ingredient is sulfur which dries out the skin and helps to clear up blemishes.

This is a powerful acne-fighting mask that works to clear up blemishes and pimples quickly. It contains ingredients like sulfur and zinc oxide which work together to reduce inflammation and kill bacteria. This mask also helps to absorb excess oil and draw out impurities from the skin.

A fast-acting acne mask is a face mask that is designed to quickly and effectively remove acne. There are a number of different types of fast-acting acne masks available on the market and they all work in slightly different ways. However, the vast majority of them contain some form of active ingredient that helps to kill bacteria and dry up pimples. Many fast-acting acne masks also contain ingredients that help to exfoliate the skin which can further help to clear up blemishes.

A fast-acting acne mask is a great way to get rid of acne quickly. There are many different types of acne masks on the market so it is important to choose one that is right for your skin type. If you have oily skin look for an acne mask that contains clay or charcoal which will absorb excess oil and help to clear out pores. If you have dry skin look for an acne mask that contains hyaluronic acid or glycerin which will hydrate the skin and help to reduce redness and inflammation.

What causes pimples to appear on the face?

There are many factors that can contribute to the development of pimples on the face. Hormones certain medications diet and stress can all play a role in the formation of pimples. Additionally, genetics can also be a factor as some people are simply more prone to developing pimples than others.

Pimples also called acne are a common skin condition that occurs when hair follicles become clogged with oil and dead skin cells. When the follicle becomes blocked bacteria can grow and cause inflammation. Pimples can occur on the face neck back chest and shoulders.

Pimples are a result of the sebaceous glands (oil glands) in the skin getting clogged. The sebaceous glands are connected to the hair follicles. When these get blocked oil and dead skin cells accumulate in the follicle causing a pimple to form. Pimples can be caused by a number of factors including hormonal changes diet certain medications and cosmetics.

How do I get rid of acne scars?

Biarritz: A small town located in the southwest of France Biarritz is a popular destination for luxury travelers. The town is home to many exclusive hotels and resorts as well as private villas and apartments. Biarritz is also known for its surfing with many surf schools and shops located in the town.

Cannes: A favorite destination of the rich and famous Cannes is known for its luxury hotels private beaches and high-end shopping. It is also home to the annual Cannes Film Festival one of the most prestigious events in the film industry.

The French Alps: A popular destination for luxury travel the French Alps offer some of the most stunning scenery in all of Europe. With its towering mountains pristine lakes and picturesque villages, the French Alps are a true paradise for outdoor enthusiasts. Travelers can enjoy a wide range of activities such as hiking biking skiing and even climbing. For those looking to relax and rejuvenate there are also plenty of spas and resorts to choose from.

The Eiffel Tower is a world-famous landmark in Paris France. It was built in 1889 and is one of the most popular tourist attractions in the world. The tower is 324 meters (1,063 ft) tall and has three levels for visitors to explore. The Eiffel Tower is named after its designer Gustave Eiffel and is an iconic symbol of France.

The Eiffel Tower: One of the most iconic landmarks in the world the Eiffel Tower is a must-see for anyone visiting Paris. It was built in 1889 and is one of the most popular tourist attractions in the city with over 7 million people visiting each year.

The Louvre Museum: Home to some of the most famous paintings in the world including the Mona Lisa the Louvre is one of the largest and most visited museums in Paris. It receives over 9 million visitors each year.

Notre Dame Cathedral: A Gothic masterpiece Notre Dame is one of the most famous cathedrals in the world. It was built in the 12th century and has been a major tourist attraction since the 19th century.

Acne removal masks

Acne is a common skin condition that can be embarrassing and frustrating to deal with. There are a number of different acne removal masks available on the market that can help to clear up your skin. These masks typically contain ingredients that help to unclog pores kill bacteria and reduce inflammation. Some of the most popular acne removal masks include those made with clay charcoal tea tree oil and benzoyl peroxide.

Acne removal masks are a popular choice for people who want to get rid of their acne quickly. There are a number of different types of acne removal masks and each one has its own set of benefits and drawbacks. Acne removal masks can be made from natural ingredients or they can be made from harsh chemicals. Natural ingredients are often more expensive but they are also usually more gentle on the skin. Harsh chemicals can be very effective at removing acne but they can also cause dryness redness and irritation.

There are a wide variety of acne removal masks available on the market today. While some of these masks are designed to be used on a daily basis others are meant to be used once or twice a week. The most important thing to remember when choosing an acne removal mask is to select one that is right for your skin type. If you have sensitive skin for example you will want to avoid masks that contain harsh chemicals or other irritating ingredients. There are plenty of gentle acne removal masks available so you should have no trouble finding one that meets your needs.

An acne removal mask is a facial treatment that helps to remove dead skin cells dirt and oil from the pores. It also helps to unclog pores and prevent future breakouts. Acne removal masks can be purchased over-the-counter or online. Some popular ingredients in acne removal masks include bentonite clay activated charcoal tea tree oil and apple cider vinegar.

Treating acne scars in natural ways

There are many ways to get rid of acne scars naturally. Some popular methods include using aloe vera coconut oil raw honey and lemon juice. These ingredients can help to heal scars reduce inflammation and promote new skin growth. There are also a number of commercial products available that contain these and other natural ingredients.

Acne scars are usually the result of inflamed blemishes caused by skin pores engorged with excess oil dead skin cells and bacteria. The pore swells causing a break in the follicle wall. Shallow lesions are usually minor and heal quickly. But if there is a deep break in the wall of the pore infected material can spill out into surrounding tissue causing deeper lesions. The good news is that acne scars can be treated naturally with a variety of methods that have been proven to work.

One popular method is to use Aloe Vera gel directly on the scarred area several times per day. You can also make an Aloe Vera mask by mixing the gel with some honey and applying it to your face for about 30 minutes before washing it off. Another option is to mix equal parts of lemon juice and rose water and apply it to your scars with a cotton ball. Leave it on for 15 minutes before rinsing it off with cold water

There are many ways to treat acne scars naturally. Some of the most popular methods include using aloe vera gel raw honey apple cider vinegar and green tea. These ingredients can help to soothe inflammation reduce redness and promote healing. There are also a number of commercial products available that contain these ingredients.

Acne scars can be treated in a number of ways but not all treatments are created equal. Natural methods are often seen as the best way to go as they are usually less invasive and have fewer side effects than medical procedures. Some common natural treatments for acne scars include:

– Exfoliating the skin to remove dead skin cells and promote new cell growth.

– Use natural ingredients like honey aloe vera or tea tree oil to soothe the skin and reduce inflammation.

– Applying cucumber slices or potato slices to the face as a natural way to reduce swelling and redness.

– Taking supplements like zinc or vitamin C to improve skin healing.

There are a number of ways to treat acne scars naturally. One popular method is using lemon juice. Lemon juice contains citric acid which can help to lighten dark scars. Apply lemon juice to the scars using a cotton ball and leave it on for about 15 minutes before rinsing it off with warm water. You can do this once or twice a day.

Another option is to make a paste out of baking soda and water. Apply the paste to the scars and leave it on for about 20 minutes before washing it off with warm water. Do this once or twice a day for best results.

If you want to try something more invasive you can get derma rollers from beauty stores or online. Derma rollers are small cylinders that have tiny needles on them. When rolled over the skin they create tiny punctures in the top layer of skin which can help to stimulate collagen production and reduce the appearance of scars.

How to get rid of face pimples quickly

There are a few things you can do to get rid of face pimples quickly. First, make sure you are cleansing your face twice a day and using an acne-fighting facial wash. Second use an over-the-counter acne spot treatment to dry up the pimple. Third, apply a small amount of tea tree oil to the pimple with a cotton swab to help reduce inflammation and redness. Finally, if the pimple is still there after a few days you can try popping it with a sterile needle or pin.

There are a few things you can do to get rid of face pimples quickly. First, wash your face twice a day with a gentle cleanser. Avoid scrubbing your face too hard as this can irritate the skin and make the pimples worse. Second, apply a spot treatment to the pimples using a cotton swab or your fingers. Spot treatments contain ingredients that dry out the pimple and help to reduce inflammation. Third, apply a thin layer of oil-free moisturizer to your face to keep the skin hydrated and prevent further irritation. Finally, avoid touching or picking at the pimples as this can lead to scarring.

Acne is a skin condition that occurs when your hair follicles become plugged with oil and dead skin cells. When this happens bacteria can grow and cause inflammation. The most common place for acne to occur is on the face but it can also occur on the chest back and shoulders. There are many different treatments for acne but some of the most effective include using benzoyl peroxide salicylic acid or retinoids.

This article was prepared by best-solutions.info team, we wish you continued health and wellness.

The Incredible Benefits of Strength Training

Shares

The Incredible Benefits of Strength TrainingStrength training is more than just pumping iron. It can help you lose weight, gain strength, and stay healthy.

Strength training involves using weights, resistance bands, machines or even your own body weight to build muscle and strength.

As we age, our muscles naturally weaken, making strength training all the more valuable in helping us stay strong as we get older. Given the endless benefits of strength training—including improved mood and sleep—it’s no surprise that it’s one of the most common forms of exercise among adults in the United States.

Benefits of Strength Training

Scroll through to find out why you need to include strength training in your life and fitness regimen.

It Builds Stronger Bones

Strength training is one of the best ways to build stronger bones. The force of the weights makes your body adapt to the external pressures and loads, growing stronger in order to cope. Consequently, your bones will grow stronger.

Strong, dense bones can help prevent osteoporosis, a disease that weakens bones so much that they break easily. When you have osteoporosis, it can be hard for doctors to treat because there’s not much they can do about brittle bones other than prescribe medication or surgery.

Strength Training Lowers the Risk of Injury

A balanced strength training program will make you a tougher and more resilient organism, as a result you will be harder to hurt and injure.

It can also help you avoid future injuries by increasing your core strength, balance, posture and coordination.

Your body is more likely to get hurt if it’s weak — especially if you engage in repetitive activities like running or cycling for many miles at a time. If an injury does occur, strength training may be able to help speed up your recovery time by keeping muscles strong during the healing process.

Strength Training Burns Fat and Boosts the Metabolism

Strength training is not only good for your central nervous system, muscles and bones, but also for your metabolism.

It boosts the number of calories you burn throughout the day by increasing your total muscle mass.

Muscle tissue is metabolically active, meaning it burns more calories than fat does. The more muscle you have, the higher your metabolic rate will be both at rest and during exercise. This means that even when you’re not lifting weights or hitting another workout, strength training can help you stay lean and keep off excess body fat.

In addition to its immediate effects on strength and muscle tone, weightlifting also helps keep metabolism high after a workout ends because of an increase in resting metabolic rate (RMR).

RMR accounts for about 60% of daily energy expenditure; this means that if someone has a lower RMR than others their bodies will burn fewer calories than those with higher RMRs even if they aren’t doing anything active.

Strength Training Builds Mental Confidence

As you strengthen your body, your mind also develops. You start to realise new things about yourself:

  • You can lift more than you think
  • You’re stronger than you think
  • You have the tools to tackle and overcome difficult and tough problems

These mental benefits carry across well to other areas of life as well.

The confidence that comes from lifting heavy has been known to boost self-esteem, improve mood and even increase focus and productivity at work.

Better Sports Performance

Strength training can help to improve your sports performance by:

  • Increasing your coordination and balance: Weightlifting increases the communication between your brain, muscles and joints. This helps you become more aware of what you’re doing while exercising and it can also reduce the risk of injury.
  • Improving speed: When you lift weights, you create additional strength in your muscles that allows them to contract faster and more efficiently. This will make you faster and help give you an edge over the competition
  • Improving endurance and agility: Increased body awareness through weightlifting allows for a more efficient use of energy over longer periods of time, and enables faster muscle contractions for more agility

You Become More Physically Powerful

As you get stronger, you also increase your ability to produce force—the push that allows you to lift heavier weights or move objects with greater ease.

Your muscles will be able to generate more power, which means your movements will become faster and more efficient both in and out of the gym.

Strength Training Will make you Feel Better

Strength training is a great way to boost your mood and overall well-being. The effects of strength training on your body can include:

  • Increased energy levels
  • Improved sleep patterns
  • Reduced stress levels
  • Decreased risk of depression and anxiety.

You’ll also experience better body image, which can help you feel more confident about life in general.

Even if you don’t see immediate changes in the mirror, strength training will make a difference over time that will become noticeable as you continue with this routine.

You’ll Have More Energy

When you participate in strength training, your body becomes more efficient at using oxygen to break down food and store it as energy.

This creates a natural boost in how much energy you have throughout the day. Just by adding one or two extra sets to your workout each week, you can increase your overall capacity for physical exertion.

This doesn’t mean that if you start strength training today, you’ll instantly be able to run marathons or have endless supplies of energy; however, regular exercise does help your body make better use of the nutrients it consumes so that they’re more readily available when needed by the muscles during workouts.

Weightlifting Increases Testosterone Levels

Testosterone is a hormone that is responsible for many male characteristics, including body hair and increased muscle mass. It also plays an important role in maintaining the sex drive.

Testosterone levels peak at puberty and decline as we age, which leads to muscle loss, decreased sex drive and other health problems. As such, men who want to maintain their sexual health may want to focus on increasing testosterone levels. Weightlifting has been shown to increase testosterone levels by almost 15 percent on average within 24 hours after a workout session. This effect can last up to two days after each session or until you work out again.

The increased release of growth hormone during exercise also stimulates the production of insulin-like growth factors 1 and 2 (IGF-1), both of which are essential for normal bone development as well as cell regeneration. These factors play key roles in improving your overall strength while also stimulating new muscle tissue growth!

You’ll Sleep Better

It’s no secret that sleep is critical for recovery. If you don’t get enough, or if you’re not getting the quality of sleep necessary to recover from exercise, your body won’t be able to perform as well on the next day’s workout.

Strength training (done properly) will leave you tired and satisfied, and help you drift off to sleep at night.

But getting better sleep doesn’t just impact how you feel during workouts—it also affects your testosterone levels and cortisol (the stress hormone).

A study in PLOS One found that higher testosterone levels were associated with more hours of sleep each night, while lower cortisol levels were associated with less time in bed each night.

So, if it seems like all those late-night Netflix marathons are catching up with you at work or the gym, now there’s scientific evidence to back up your suspicions!

No More Long Boring Cardio Sessions

Another excellent benefit of strength training is that you no longer have to waste time on long, boring cardio sessions.

Cardio has its place in any workout routine and can be a great way to get into shape. But it’s not as necessary for fat loss or muscle gain as many people think it is.

In fact, doing too much cardio can actually hinder your progress in the gym by draining energy levels and making you less motivated to train hard during weight training sessions.

If you want more energy for strength training then short, intense burst of cardio will get the job done for you.

Strength Training is the Key to Fitness Success

If you are serious about your fitness, strength training is a key component. It’s not enough to work on cardiovascular fitness and endurance; without strength training, you won’t achieve the full benefits of any exercise routine.

Strength training is essential for muscle growth and repair, which is absolutely necessary for long-term health and wellness. Strength training also helps prevent injury by building up muscles that support joints and absorb shock from movement or impact during exercise or daily life activities. Finally, strength training improves posture so that you stand tall throughout the day—even when sitting at your desk!

Strength Training Programs

This next section will outline a selection of the most popular and effective strength training programs so that you can get started.

The 5×5 Strength Training Program

The 5×5 strength training program is a workout routine designed to add muscle mass, increase strength and reduce body fat.

When following this program, you will be doing five sets of five repetitions for each exercise in each workout.

For example, if you are working out your chest on Monday, you would do five sets of five reps for bench press. You will rest at least 60 seconds between each set and at least two minutes between each exercise.

The first few weeks you should start out with relatively light weights until your muscles get acclimated to the new routine.

As time goes on, add additional weight to your lifts until eventually you’re lifting at least 80% of your maximum capacity for each lift (your one rep max).

Jim Wendler’s 531 Strength Training Program

Jim Wendler’s 531 strength training program is a popular program with bodybuilders and powerlifters.

The Wendler 5/3/1 is a strength cycle over 4 Weeks. Starting with 5 reps in the first, 3 in the second, and a mix in the third week, before deloading in the last week.

The last set is always an AMRAP. Out of the results you get in this AMRAP, the program calculates your new 1 rep max.

Mark Rippetoe’s Starting Strength Program

Mark Rippetoe’s Starting Strength Program is a strength training program designed by Mark Rippetoe to get novice lifters strong in as little time as possible.

The program has been around for years, and it remains popular because of its simplicity.

The program has three main components: the squat, press and deadlift. These are all compound exercises that allow you to lift heavier weights than isolation exercises like bicep curls or triceps extensions.

By focusing on these three lifts for two days per week, with one day off between each workout day, you’ll get stronger over time with minimal risk of injury—and who doesn’t want that?

What to Eat to Refuel After Working Out

Eating to refuel your body after a workout is just as important as working out itself.

You need to eat protein, which can be found in meat, eggs and fish. You also need to eat complex carbohydrates, such as whole wheat bread and brown rice.

Carbohydrates replace depleted glycogen stores and give you energy for your next workout.

Protein is Important for Muscle Growth

Protein is a macronutrient that helps you build muscle. It’s an essential nutrient, meaning your body needs it in order to function properly. Protein is found in foods like meat, seafood, eggs and dairy products.

However, there’s a lot of debate about how much protein you should be consuming on a daily basis for optimal health benefits. Some experts say that 0.8 grams per kilogram (2 pounds) of body weight per day is the minimum amount required for healthy living; others believe the ideal amount is 1 gram per kilogram (2 pounds), which will help you build muscle faster during workouts and repair damaged cells after they’ve been broken down by exercise.

The importance of getting enough protein after a workout cannot be overstated: It can assist with muscle growth as well as bone health because it provides amino acids—the building blocks of protein—to help rebuild damaged muscles after exercise sessions such as weightlifting or sprinting.

What Foods Have High Levels of Protein?

You should consume a variety of protein-rich foods. Some examples are:

  • Poultry, fish and eggs
  • Beans, lentils and soy (tofu)
  • Greek yogurt and cottage cheese (casein protein)

Complex Carbohydrates vs Simple Carbohydrades: What’s the Difference?

Complex carbohydrates are digested slowly and release energy slowly, and they tend to have a low GI value.

This means that the body will store less of the energy from these foods than it would if you were eating simple carbohydrates. This is good news for your overall health and fitness goals because complex carbohydrates provide more fibre and nutrients than simple sugars, which means you will also feel fuller for longer.

They help to avoid energy spikes and lulls.

Simple Carbohydrates often contain high levels of harmful trans fats (which contribute to heart disease), while complex carbs usually only have small amounts as part of their chemical structure.

Examples of Complex Carbohydrates Foods

Complex carbohydrates are found in whole grains and cereals, such as brown rice, whole wheat bread and pasta.

Simple carbohydrates are found in foods like white breads and pastas, processed breakfast cereals, soft drinks and fruit juices that have been heavily processed or sweetened.

Complex carbohydrates break down slowly into glucose (blood sugar) which means they provide a steady supply of energy to the body for longer periods of time than simple carbohydrates do.

Recap: Benefits of Strength Training

Strength training is one of the best ways to build lean muscle mass, reduce body fat, improve your physique and sports performance, increase testosterone levels, strengthen bones, balance hormonal levels and make you look and feel much better in general.

Written by Hafthor Bjornsson, CEO of The Outdoor Fitness Society.

 

5 Causes of Asymmetrical Breasts and How to Treat It

As one breast is bigger or more shaped than the other, this is known as breast asymmetry. Breast cancer screenings or mammograms may reveal asymmetry in breast size or density. What does this indicate for the health of women? It’s fairly typical to have asymmetrical breasts, particularly throughout adolescent breast development. When the breasts are fully formed, this usually goes away.

Moreover, 25% of females experience some degree of breast asymmetry throughout their lives, which is totally normal and not often suggestive of an underlying issue. The anatomical abnormalities or lumps in women’s breasts who have more major abnormalities can be linked to these. Breast lumps in females under the age of 50 are usually harmless. However, in females ageing over 30, lumps must be investigated.

Healthcare Professional commonly uses breast examinations, imaging, and biopsies to assess breast lumps in women. The size, thickness, and position of most women’s breasts differ considerably. Breasts or nipples that are unequal are rarely a reason for worry. Breast tissue or density that is highly unequal, on the other hand, has been associated with a high chance of breast cancer, and breast surgery is a must. Mammograms are used to check for disorders or variations in breast tissue frequently.

Is Asymmetrical Breast Normal?

Females breasts are as individual as those who have them. They are available in a variety of sizes, colours, and forms. You might have noticed that the two breasts on your chest have subtle (or large) variances. Is having different-sized breasts normal? Yes, it’s common, affecting more than half of all women.

Asymmetry of the breasts is characterised as a discrepancy in their shape, location, or volume. Your entire body is asymmetrical. Your physique is dissimilar on one side than the other (albeit this isn’t always visible to the naked eye). Hands, feet, eyes, ears, and other body parts may vary. Your two breasts could be a cup difference in size. In most cases, minor variations in a woman’s breast size are unimportant. However, several crucial distinctions may indicate a concern. Issues might include:

  • Breast cancer
  • Scoliosis

It’s usually a good idea to notify your physician if you detect any unexpected or unusual abnormalities in your breast. Nipple retraction, breast dimpling, or a palpable lump or abnormality are all potential breast cancer symptoms. A considerable size or shape discrepancy between the breasts is uncommon. This may not necessarily result in medical issues. However, a health care expert can provide guidance.

Is It A Sign Of Cancer?

Uneven breasts are rarely a cause for alarm. Regular mammograms, on the other hand, are vital for detecting any breast problems early. According to a study published in 2015, women with breasts that vary in size by more than 20% are more likely to get breast cancer. If you observe any unusual abnormalities in the breast, then you must consult a physician. Take note of the relevant modifications:

  • A mass in or near the breast
  • A bump in the armpit
  • Tissue near the breast or beneath the arm that seems heavy or hard
  • Breast enlargement or reduction
  • Alterations to the nipple, such as turning inward
  • liquid or release from the nipple
  • Breast skin that is red, scratchy, or scaly
  • Skin with dimples or wrinkles

5 Causes of Asymmetrical Breasts

1 . Benign breast mass

Breast lumps are more common in people with benign breast disease. Finding a lump in the breast can be frightening, but these changes are harmless (not cancer). Breast cancer is made more likely by several types of breast illness. Any breast lumps or changes should be reported to your healthcare physician. The majority of noncancerous lumps disappear without treatment.

What Is Benign Breast Illness And How Does It Affect You?

The initial reaction might be that you got breast cancer if you detect a mass in your breast. The maximum of breast lumps is benign, which means they are not malignant. Breast masses can occur in both males and women. Benign breast disease is the term for this ailment. Whereas such abnormalities in your breasts aren’t malignant or life-threatening, they may raise your chance for breast cancer in the future.

Is Benign Breast Illness Very Prevalent?

Females commonly have benign breast lumps. At some point in their lives, up to half of all women will develop fibrocystic alterations resulting in noncancerous breast lumps. These alterations in breast tissue are frequently caused by changing hormone levels.

Noncancerous Breast Lumps Are Commonly Caused By:

  • Breast tissue alterations (fibrocystic breast changes).
  • Infected breasts (mastitis)
  • A breast injury left scar tissue.
  • Hormone changes, particularly during menstruation, pregnancy, and menopause.
  • Hormonal contraceptives (birth control pills) and hormone replacement therapy.
  • Caffeinated drinks.

2.     Malignant Breast Mass

While we have already observed, the majority of breast lumps are benign cysts or tumours. However, surgical excision may be necessary to stop them from disrupting natural breast functionality. They will not infect adjacent tissue and are not fatal if left untreated. On the other hand, malignant breast masses will keep growing if not discovered and addressed promptly, infiltrating and killing nearby normal tissue.

When left untreated, cancerous cells will split out from the mass and expand to other parts of the body using the lymphatic vessels and circulation. Breast cancer is fatal at this phase, and the odds of being cured are much lower (half or less) than in the early, localised phase.

Even though certain breast cancers might initially manifest themselves as nipple fluids, abnormalities in the look of the nipple, nipple discomfort, or skin dimpling or puckering, most malignant tumours manifest themselves as single, hard lumps or thickness that are often, but not always, painless. These malignant masses, which usually grow from the mammary cells or ducts, usually emerge in the top, outer quadrant of the breast, spreading into the underarm, wherein tissue is denser than anywhere.

3.     Skeletal Abnormality

Anomalies can cause asymmetry in the breasts in the spine or ribs. Imbalance can result from rib anomalies such as fractures or deformities that alter the curvature of the chest wall. Skeletal limb anomalies are difficulties with your arms or legs’ bone architecture. They may impact a single limb or the whole body. Such issues are typically evident during childbirth, and kids may be born with anomalies in more than one limb. Specific disorders or accidents might disrupt your bone structure’s organic development, resulting in structural anomalies.

Anomalies of the skeletal limbs

When you’re born, you have a congenital skeletal anomaly. The irregularity may mean one of your limbs is larger or smaller than usual or that you will have extra fingers or toes than usual. You may also be lacking a whole arm or leg, a section of one of your limbs, or even have fingers and toes which are not separated from one another.

Congenital limb deformities are quite uncommon. Congenital limb deformities can occur as a consequence of a chromosome abnormality or, in certain instances, as a consequence of a mother taking pharmaceutical medicines throughout pregnancy.

Acquired Abnormalities

An obtained anomaly is a condition that develops after childbirth. If you had been born with typical limbs but had a bone injury as a youngster, you may develop this disorder. The damaged bone may develop relatively slower than typical, causing aberrant development of the concerned arm or leg. Some disorders, including rickets and rheumatoid arthritis, may harm your body shape, causing deformities in your legs and arms.

What Are The Signs And Symptoms Of Limb Skeletal Irregularities?

External signs can be noticeable if you’re born with a skeletal limb deformity, such as:

  • A partially formed or undeveloped limb
  • A part is lacking
  • One shorter leg or arm than the other
  • Improperly proportioned legs or arms
  • The remainder of your body

You may not possess any visible signs if you have developed limb deformities. The following are among the most prevalent symptoms of a developed limb disorder:

  • One leg seems smaller than the other leg, discomfort in the hip, knee, ankle, or back one
  • The shoulder seams drop to the other
  • Strange moving stride such as a limping
  • Abnormally turning your leg or walking on your toes

4.     Curved Spine

Scoliosis is the spine curves disorder in an abnormal manner, either from front to back or from right to left. Although the breasts are the same size, significant scoliosis can cause the torso to spin and create the look of asymmetry. Adolescents are more likely to acquire scoliosis. It is a condition in which the spinal curves laterally.

It is more frequent in early age and adolescence when adolescents rapidly grow. Because many curves are minor, no therapy is necessary. Still, regular visits with your doctor may be required to determine if any abnormalities have occurred, which may necessitate the use of a brace or, in more serious cases, surgeries. Asymmetrical shoulders, asymmetrical breasts, and back deformity are the most common signs.

5.     Surgical changes

Lumpectomy, or the elimination of a portion of the breast tissue, and mastectomy, or the complete breast removal, are two typical breast cancer therapies. Many women opt for multiple surgeries to keep their breasts symmetric, whereas others do not.

What Are the Treatment for Breast Asymmetry

Breast asymmetry, or unequal breasts, can help you sense self-consciousness and misery. Women with an irregular shape frequently go to considerable measures to hide it with their clothing choices, preferring attractive undergarments and swimwear.

Breast asymmetry is treated differently based on why the breasts vary their size and form and the client’s desires. Breast asymmetry surgery includes reducing or enlarging one breast to produce a more equitable proportion. Most females will be able to have garments that enhance instead of obscure their curves as an outcome of the findings.

Breast Reduction Surgery

Breast reduction surgery could be used to reduce the appearance of the bigger breast. The operation involves removing excess skin from the bigger breast and repositioning the nipple-areola complex. In some circumstances, extra tissue from the larger breast is removed to achieve symmetrical outcomes.

Breast Enlargement

A breast enlargement procedure can be used to enlarge the smaller breast. To address the sizing mismatch, perhaps a breast augmentation can be placed in the lesser breast, or pellets can be placed in each breast, with one implant being larger than the other.

Breast Lift

A breast lift may be the best solution when one breast sags much more than the other. The extra, drooping skin from the breast is extracted in the breast lift to reshape and sculpt it to compliment the other breast.

It’s All About Dimensions

Many women with visible breast asymmetry may note that one breast is much bigger than the other. Breast augmentation, breast reductions, or a combination of the two can be used to correct this sort of imbalance. You and your physician will determine which option is ideal for you. Assess your body shape while deciding whether to repair a bigger or smaller breast.

Are you little by nature? If you are, larger breasts can give you the impression that your body is unbalanced. Do you have broad shoulders and are taller? If that’s the case, enlargement might be a preferable option. There is no correct and wrong option. Breast enlargement and downsizing both make your breasts appear symmetrical and improve your self-esteem. You’re also not constrained to getting operations on simply one breast. To fulfil your needs, both breasts could be increased or lowered.

Position and Form

Breast asymmetry can also occur when your breasts possess varied shapes or placements on your chest. Mastopexy is very often required if the breasts have distinct forms. A breast lift paired with an implant may well be required if your breasts are at various levels on the chest.

Final Words

There are many causes of asymmetrical breasts, but there are also ways to treat them, such as breast augmentation, breast lift, etc.

Natural Ways for Weight Loss

Natural Ways for Weight Loss

Shares

Weight loss is the process of losing weight by reducing the total number of calories in a person’s diet and/or increasing physical activity. The term often refers to reducing excess body mass, especially fat, as opposed to simply a reduction in weight. It is possible for people who are overweight or obese to be healthy. Health problems may arise from being overweight or obese, but it does not mean that losing weight will make someone healthier.

You can lose weight by exercising, eating right, and drinking water. It is the loss of body weight from fat, or unwanted weight, due to a person’s lifestyle and diet.There are many reasons for wanting to lose weight. A person may want to improve their physical appearance, increase their mobility, or decrease the risk of developing obesity-related diseases such as type 2 diabetes, heart disease and certain types of cancer.

The goal is usually to reach or maintain a healthy weight. Weight loss can be achieved by reducing calorie intake, increasing physical activity, or both. Achieving sustainable weight loss may involve changes in diet and exercise habits that can be maintained over time.

What Causes Weight Gain?

Weight gain is the accumulation of fat in the body. It can be caused by a number of factors including genetics, environment, and lifestyle choices.

The two main factors that cause weight gain are genetics and lifestyle choices. Genetics are responsible for 60% to 80% of a person’s weight while lifestyle choices account for 20% to 40%. A person’s genes determine their predisposition to obesity and how they react to certain foods. For example, some people have difficulty breaking down carbohydrates which leads them to store more fat than others. Lifestyle choices mainly include diet and exercise habits that are influenced by culture, food availability, time constraints, etc.

There are also some more cause of weight gain :

1. Medications

There are several reasons that can cause weight gain. Some of these include, but are not limited to, medications, diseases, and lifestyle choices.There are many different types of medications that can cause weight gain. These include antidepressants, blood pressure medication, cholesterol medication, and painkillers. The side effects of these medications range from mild to severe and depend on the type of drug being used.

If you have recently started taking any new medications or increased your dosage due to a change in your health condition then it is important to keep an eye on how much weight you are gaining as a result of this change.

2. Hormonal Changes

Hormonal changes can cause weight gain. Hormones are chemicals in the body that regulate processes like growth, development, and metabolism. In women, the hormones estrogen and progesterone may cause weight gain. These hormones are mainly produced by the female reproductive system and are also involved in other functions such as pregnancy, breastfeeding, and menstruation.

3. Food Addiction

Weight gain can be caused by a number of factors, and food addiction is one of them. The term “food addiction” is often used to describe a person’s inability to control their intake of certain foods. Nowadays, the term “food addiction” has been used in different contexts. It is often used to describe the inability to control an individual’s intake of certain foods.

An addiction to food is a strong desire to consume certain types of food, even when you are not hungry. It can lead to overeating, which in turn can lead to weight gain and obesity. There are many reasons for this addiction. The most common one is the feeling of comfort that we get from eating certain foods. Certain foods can also have addictive properties in them, such as sugar, fat and salt.

Home remedies for weight loss

1. Drinking lemon water with honey

Drinking-lemon-water-with-honey.The home remedies for weight loss are not a new concept. People have been relying on them to lose weight and gain muscle mass. It is one of the most popular home remedies for weight loss.

Lemon water is a great way to detoxify the body from toxins, improve digestion, and boost metabolism. It also helps in losing weight by increasing the body’s fat burning abilities.

Honey has been used as a natural sweetener for centuries and can be an excellent substitute for sugar in many cases because it contains fewer calories and more nutrients than sugar does.

Lemon water with honey helps in increasing the metabolism and also detoxifies the body. Lemon water with honey is a great drink to have in the morning. It also helps you feel full and satisfied. There are many other home remedies for weight loss that can be used to keep a person healthy, such as consuming green tea, having a good night sleep, eating more vegetables and fruits etc.

2. Cinnamon and honey infused tea

Cinnamon and honey infused tea.Cinnamon and honey infused tea is a great way to lose weight. It has been found that this drink can reduce the appetite, increase the metabolism, and help in weight loss. The cinnamon and honey infused tea is a simple recipe for weight loss. All you need to do is mix one teaspoon of cinnamon powder with one tablespoon of honey in a cup of hot water. You can add some lemon or ginger as well for flavor.

3. Consuming yoghurt

Consuming yoghurtYoghurt is an excellent remedy for weight loss. It has high protein content and is rich in calcium, which helps maintain muscle mass. It can also be consumed as a substitute for high-calorie snacks.

The best way to lose weight is to eat healthy, exercise and maintain a balanced diet.

Yoghurt can be consumed with or without sugar as per the taste of the person. It can be consumed with fruit, mixed with cereal or added to a vegetable soup. Yoghurt can also be used as a substitute for sour cream.

4. Curry leaves

Curry leavesCurry leaves are one of the best natural remedies for weight loss.Curry leaves are a rich source of antioxidants, which help reduce your cholesterol and triglyceride levels. They also have anti-inflammatory properties that can prevent heart disease and stroke.

Curry leaves not only provide you with all the nutrients that you need to stay healthy but they also help regulate your blood sugar levels. So, if you want to lose weight naturally, just consume curry leaves! Curry leaves have a number of health benefits. The most popular one is that they are a great way to lose weight.

Curry leaves have been used in India for centuries to treat various ailments and diseases. The major use of curry leaves is in Ayurveda, which is the traditional medicine system of India.

5. Limit Your Intake of Added Sugar

Limit Your Intake of Added SugarThe first step to weight loss is to limit your intake of added sugar. Added sugar can be found in many foods and drinks that are not typically thought of as sweet, such as breads, pasta sauces, and salad dressings. The best way to know how much sugar you’re eating is by looking at the nutrition label on the food packaging.

Added sugar can be found in many foods and drinks that are not typically thought of as sweet, such as breads, pasta sauces, and salad dressings. The best way to know how much sugar you’re eating is by looking at the nutrition label on the food packaging.

6. Use Smaller Plates

Use Smaller PlatesWe have been told since we were kids that if we want to eat less, then we should use a smaller plate. But what about the other side of the equation? What about using a larger plate to help us feel full and satisfied with an appropriate portion size?

The size of the plate you use can have a significant effect on how much you eat. Research has found that people tend to eat more when they are served food on large plates than when they are served the same amount of food on small plates.

7. Eat More Slowly

Eat More SlowlyEating slowly will help you to maintain a healthy weight. When you eat quickly, your body does not have time to register that it is full. Eating slowly is a natural way to curb the amount of food we eat in one sitting. It takes about 15 minutes for your stomach to tell your brain that it’s full.

It is important to take the time for yourself and enjoy your food. It reduces stress and makes you feel more satisfied after eating. Slowing down your eating pace can also help with weight loss because it allows your brain to signal when you are full and should stop eating.

8. Aloe Vera Juice

Aloe Vera JuiceOne of the best home remedies for weight loss is Aloe Vera Juice. It is a natural and healthy drink which has many benefits. Aloe Vera Juice is a plant-based drink which is loaded with vitamins, minerals and other nutrients. It also has a high content of polysaccharides that help in weight loss by boosting the immune system and regulating blood sugar levels.

Aloe Vera juice is a natural drink that has been used for centuries. It has many benefits such as boosting the immune system, treating constipation, skin care and hair care.

It also helps to lower blood sugar level and cholesterol levels in the body.It is important to keep in mind that while Aloe Vera Juice is a great way to lose weight, it should not be used as a substitute for healthy diet.

9. Cucumber

CucumberCucumber is a low-calorie food that is rich in water and nutrients. It helps in digestion, regulates blood pressure, and reduces inflammation. Cucumber also helps in improving men’s wellness.

Cucumber is an excellent weight loss tool because it contains fewer calories than other vegetables. It also has a high water content which makes it a good choice for dieters. Cucumbers are rich in nutrients like potassium and magnesium which can help maintain healthy blood pressure levels and reduce inflammation.

10. Water and Citrus Fruit Juices

Water and Citrus Fruit JuicesWater and citrus fruit juices are not only healthy but also help in weight loss. Water and citrus fruit juices are good for weight loss because they have low calorie content and rich in water content. Water consumption is essential for weight loss because it helps reduce hunger by making you feel full and satisfied.

The water content in the body is important because it helps increase metabolism which in turn will help you lose weight. Citrus fruits also contain a lot of water, so drinking them regularly will help you lose weight as well. The water content of these drinks causes a feeling of fullness, which can help reduce the calorie intake. This is because the body needs to expend more energy to heat up the cold liquid than it does for warm drinks.

11. Rose Petal Water

Rose Petal WaterRose water is a popular ingredient in many beauty products and treatments. It also has properties that can help with weight loss. You can make it by boiling water and adding a few rose petals in it. Drink this twice a day for two weeks, and you will see results.

The benefits of rose water are not just limited to the skin. It is also used as a home remedy for various ailments like headaches, nausea, constipation, and even weight loss.

12. Ginseng

GinsengGinseng is a plant that is used in traditional Chinese medicine and in some other forms of traditional medicine. It is known to have many health benefits and has been used as a natural remedy for weight loss, as it can help balance the body’s metabolism and boost the immune system. Ginseng has been used for a long time as a dietary supplement for people who want to lose weight.

13. Black Pepper

Black PepperBlack pepper is an age-old spice that has been used in many cultures and civilizations. It has a rich history of use as a culinary ingredient and also as an herbal remedy.

In Ayurveda, black pepper is considered to be a digestive stimulant. It stimulates the production of hydrochloric acid in the stomach, which helps break down food more efficiently. This leads to improved digestion and faster weight loss.

Author Bio

I am Dr.Rajender Singh. I have done DMLT in 2003 , then D.Pharmacy and after that I have done a Master Diploma in Panchagavya . I am a founder and president of Jeevan Herbal pvt ltd. at Panchkula (Haryana). I am an expert in making ayurvedic medicine for sex. I have 18 Years of experience in Ayurveda. I believe that the most basic of Ayurvedic habits can change our whole lives.

List of Vitamin C Rich Foods

Shares

List of Vitamin C Rich FoodsIntroduction

Of all the vitamins, vitamin C is one of the most talked-about; why you might ask? Well, it is easily accessible through fruits like oranges, kiwis, lemons, etc., and can be found in our skincare products. It is only natural that this micro is at the tip of our tongues at all times.

So yes, vitamin C is one of the most beneficial and readily available micronutrients, but often we find it hard to remember what foods are actually rich in it. Keeping this in mind, we have put together a list of foods that are rich in vitamin C. So without further ado, let’s discuss this vitamin in detail and take notes of where we can find it in abundance!

Vitamin C, a brief

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. This means that it can not be stored in the body, and any excess will be passed out in the form of urine. Humans are one of the only few mammals that can not synthesize this vitamin; hence, it becomes essential to ensure we are consuming enough of it through our diet.

Vitamin C acts as an antioxidant and helps protect cells from damage caused by free radicals, compounds formed when our bodies convert food into energy. We can also be exposed to free radicals when surrounded by cigarette smoke, air pollution, and the UV rays from the sun.

Vitamin C is also known to make collages, a protein that is found on the skin and that can help heal wounds. It is due to this that vitamin C is a popular ingredient in various skincare items. 

Another benefit of this vitamin is that it can help improve the absorption of heme-iron, a form of iron found in plant-based foods. It can also improve the immune system and protect the body from various diseases.

List of vitamin C rich foods

  • Kiwi

The kiwi fruit is a part of the Actinidaceae family and is native to Asian countries. Typically grown in New Zealand, these berries, also known as the Chinese gooseberries, actually originate in eastern China.

Kiwis are said to contain three times the vitamin C of oranges.

100g of this fruit has around 92.7mg of vitamin C; that is about 115.8% of the total RDA that our body requires.

Various studies show that people with vitamin C deficiency at around two kiwis a day showed a drastic increase in their cell activity and normalized their blood levels of vitamin C within a week.

  • Oranges

The orange fruit is a part of the Rutaceae family and the citrus species. This fruit originated in parts of South East Asia and is presently one of the most cultivated fruit trees in the world.

Oranges make up a significant portion of the dietary intake of vitamin C. 100g of orange consists of around 53.2mg of vitamin C, and a medium-sized orange provides approximately 70mg of vitamin C.

This fruit can help protect your cells from sun damage, boost collagen production, assist your body in absorbing iron, and boost your immune system and your body’s defense mechanism.

  • Amla

Amla is also known as the Indian gooseberry. 

It is the fruit of a deciduous tree of the Phyllanthaceae family that grows natively in parts of Asia, India being one of the most popular ones. It has a sour, astringent taste that leaves a lingering sweet aftertaste. You can often taste the sweetness once you drink water right after eating this fruit.

Amla is the second richest natural source of Vitamin C. One amla has around 600-700 mg of vitamin C. It is often added to food items that might be deficient in vitamin C.

Amla juice is one of the most common ways of consuming this fruit and is known to be highly beneficial. It can help prevent cancer, improve eye health, manage diabetes, and affect your skin and hair.

  • Lemons

Lemons, like oranges, also belong to the Rutaceae family. It is native to Asia and is often used for culinary practices and cleaning. It has about 5-6% of citric acid and a pH of 2.2 that makes it sour to taste.

Lemons act as a good source of vitamin C. On the one hand, 100 g of lemon can give you around 53 mg of vitamin C, and on the other, a whole raw lemon along with its peel can provide about 83 mg of vitamin C.

 The vitamin C in this fruit can help prevent damage from free radicals and can improve your skin quality. Lemons can also aid in digestion, promote hydration, help prevent kidney stones, and support weight loss.

  • Grapefruit

The grapefruit is a citrus hybrid that is a cross between the sweet orange and the pomelo. It originated in Barbados and is a subtropical fruit. This fruit varies in color ranging from pale yellow to dark pink.

Grapefruit is known for its high vitamin C content. 100 g of this fruit can provide your body with around 31.2 mg of vitamin C. A small-sized grapefruit, on the other hand, can provide around 68.8 mg of vitamin C.

The most prominent benefit of vitamin C in grapefruit is its antioxidant property. It can help prevent oxidative stress caused due to free radicals, can improve immune function, and benefit the skin in multiple ways.

  • Broccoli

Broccoli is an edible green plant that is considered a vegetable and is a part of the cabbage family. Its flowering head, stalk, and small leaves are ideally what we consume. It can be eaten raw, cooked, or steamed.

Broccoli is particularly rich in vitamin C. 100 g of this vegetable can provide your body with 89 mg of vitamin C. 

Studies have shown that broccoli can help lower oxidative stress, improve immunity, decrease the chances of developing cancer and heart disease, and support hormonal balance.

Wrapping Up

Vitamin C is an essential micronutrient that you just can not afford to turn a blind eye to. It acts as an antioxidant and helps improve your immunity. It also helps prevent fatal conditions like cancer and heart diseases.

This article covers 6 foods that you can find in your market that can help add to your vitamin C consumption.

Our body requires around 80 g of Vitamin C per day, and consuming any one of these food items mentioned above can help you provide your body with this requirement.

Digital media as a noteworthy platform for health bloggers

Shares

Health blogDigital Media has given wings to many business ideas, professions and careers options that we never knew existed. From the digital form of journalism to blogging, digital media indeed is one of its communication modes. Years and years are invested in becoming an astronaut, a doctor, or an engineer only to witness how things go online quite easily.

Covid has indeed given people a wake-up call to start looking after their health and spread health awareness among others as well. Digital media has also spread health blogging as a widespread career option. Recently while I was scrolling through my Instagram, I witnessed the sudden appearance of a girl who trains in exercises to shape the facial features.Continue reading

Fitsapp Fitness

Top 7 Exercises to Do at Home and Lose Weight

Shares

Here i will be sharing my experience of how i have lost my weight in the lockdown while all the gyms were closed. I tried various kinds of exercises which could help me in reaching my goal and I found these 7 Exercises very effective.

Walking: Walking helps you in burning calories and losing weight. Regular walking is the best exercise you can do at home to lose weight and be healthy. On an Average you must walk for upto 5KM which is 45min to 1 Hour of fast walking.

Push Up: Push ups are the most wonderful exercise to work your whole body particularly your chest. Place your hand on the sides of your chest and support your body weight on your hand while lying face down. Now lift your body up as a single unit and lower it back to the starting position by ending the elbow.

Bridge: This is a simple exercise you can do at home. Lie down at your back and bend your knees with your feet on the ground. Then lift your hip up and lower it back to the normal position. And repeat it at least 10 times.

Squats: This is the best exercise for beginners and also for advanced level training. Start with your feet at the same distance as the shoulder. Then lower your hip as you are sitting on the chair make sure that the keen stays in line with the ankle. Come back to the starting position and repeat.

Skater jumps: This is a good cardiovascular exercise and a simple leg exercise at home to get into a semi squat position. Then leap to one side and land on the leg whose side you are jumping to and repeat the same on the other side.

Jump Ropes: This is one of the most easy cardio exercises at home. You can begin with a simple set of jump ropes and then move on to the more complex arm patterns and type of skipping such as double unders.

Walking lunges: Lunges are great muscle exercise for legs. It also works on your core. Start with your feet together. Take one big step with your right leg. Then lower the knee of the left leg and bring back to the floor. Bring the knee back to the starting point and repeat it in the opposite direction.

Here is A pro Tip for you all who want to lose weight at home. There is an App Named FitsApp where you can book an online live fitness session. There will be a dedicated trainer who will be helping you out throughout the session which will give a boost up your workout session and also you book a fitness trainer at home.

1 2 3 19