What Happens to Your Body When You Walk 10,000 Steps Per Day

Prateek Mishra / Leave a Comment / Health / September 12, 2023

Walking 10,000 steps a day has become a widely recognized fitness goal, but do you know why? In this article, we’ll delve into the significance of this magic number, explore the health benefits it offers, consider potential risks, and provide strategies to help you reach this daily milestone.

Health Benefits

Weight Management and Calorie Burn

Numerous studies have shown that walking 10,000 steps a day can aid in weight management. A study published in the International Journal of Obesity found that this level of activity can help burn calories, making it an effective tool for weight loss or maintenance.

Cardiovascular Health Improvements

Walking is a simple yet powerful way to improve cardiovascular health. Research from the American Heart Association reveals that regular walking can lower the risk of heart disease and stroke. The 10,000-step goal promotes a healthier heart by increasing daily physical activity.

Enhanced Mental Well-being

Walking is not just good for your body; it’s also a mood booster. Studies, such as one published in the British Journal of Sports Medicine, have highlighted the positive impact of walking on mental health, reducing symptoms of depression and anxiety.

Boosting Bone and Joint Health

Maintaining bone density and joint flexibility is essential, especially as we age. Research in the journal Arthritis Care & Research suggests that walking can help preserve joint function and reduce the risk of osteoarthritis.

Impact on Diabetes and Blood Sugar Control

For those at risk of or managing diabetes, walking can be a game-changer. Research from Diabetes Care shows that regular walking can improve insulin sensitivity and help manage blood sugar levels.

Risks and Considerations

While walking offers numerous benefits, it’s essential to be aware of potential risks. Overuse injuries, such as shin splints or stress fractures, can occur if you increase your step count too rapidly. To mitigate these risks, it’s crucial to incorporate rest days and proper footwear into your routine.

Moreover, individual fitness levels vary, so it’s essential to tailor the 10,000-step goal to your capabilities. Starting with a lower step count and gradually increasing it can help prevent injury and make the goal more achievable.

Consider environmental factors like weather and terrain. On rainy days or during extreme temperatures, adapt your walking routine to stay safe and comfortable. Proper gear, including supportive shoes, is a must to prevent injuries.

Tailoring Your Goal

Achieving 10,000 steps may seem daunting, but it’s essential to set a goal that suits your fitness level and lifestyle. Start with a step count that feels attainable and gradually increase it as you progress. Remember, any increase in physical activity is a step in the right direction.

Combining walking with other forms of exercise, such as strength training or yoga, can provide a well-rounded fitness routine. Tracking your progress and setting realistic milestones will help you stay motivated and measure your achievements.

Incorporating walking into your daily life is key. Opt for the stairs instead of the elevator, walk to nearby destinations, or take short breaks at work to stretch your legs.

Strategies

Setting Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) goals can increase your chances of success. Aim to walk a certain number of steps each day or week and track your progress using smartphone apps or fitness trackers.

Get creative with how you accumulate steps. Explore your neighborhood, discover local parks, or join walking clubs to make the journey more enjoyable. Walking in natural settings can have additional mental health benefits.

Finally, consider walking as a social activity. Involve friends or family, or join a community that shares your fitness goals. Having a support system can help you stay motivated and committed to your daily walking routine.

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Understanding Body Mass Index (BMI)

Prateek Mishra / Leave a Comment / Health / September 3, 2023

Body Mass Index, commonly abbreviated as BMI, is a widely used metric for assessing an individual’s body composition and determining whether they are underweight, normal weight, overweight, or obese. It provides a quick and easy way to estimate a person’s level of body fat based on their weight and height. In this article, we’ll explore what BMI measures, how it is calculated using both imperial and metric units, and the health risks associated with high and low BMI.

What Does BMI Measure?

BMI is a numerical value that quantifies the relationship between an individual’s weight and height. It is not a direct measure of body fat but serves as a useful screening tool for identifying potential weight-related health risks. BMI is widely used in healthcare settings, research studies, and public health initiatives to categorize individuals into different weight categories:

BMI Measurement	Weight Category
Below 18.5	Underweight
18.5 – 24.9	Normal weight
25.0 – 29.9	Overweight
30.0 and above	Obese

These categories help healthcare professionals assess a person’s risk for various health conditions and guide recommendations for weight management and lifestyle changes.

BMI Calculator

Result:

Your BMI is:

Category:

How BMI Is Measured?

BMI can be calculated using two different sets of units: imperial and metric. Below, we’ll discuss the formulas and provide examples for each method.

Imperial Units (Pounds and Inches)

Formula: BMI = (weight in pounds / (height in inches)²) x 703
Example: Let’s say a person weighs 140 pounds and stands at 5 feet 5 inches tall (65 inches).
BMI calculation: (140 / (65)²) x 703 = (140 / 4225) x 703 ≈ 23.52

So, in this case, the BMI is approximately 23.52.

Metric Units (Kilograms and Meters)

Formula: BMI = weight in kilograms / (height in meters)²
Example: Consider a person with a weight of 68 kilograms and a height of 165 centimeters (1.65 meters).
BMI calculation: 68 / (1.65)² ≈ 24.98

The BMI in this example is approximately 24.98.

It’s essential to note that while the formulas are different for imperial and metric units, the resulting BMI values are comparable and provide the same weight categories.

Health Risks Related to High BMI

A high BMI, specifically falling into the overweight or obese categories, can increase the risk of several health problems, including:

Heart Disease: Excess weight can lead to the buildup of fatty deposits in arteries, increasing the risk of heart disease and hypertension.

Type 2 Diabetes: Obesity is a significant risk factor for developing type 2 diabetes, as it can lead to insulin resistance.

Joint Problems: Carrying excess weight puts additional strain on the joints, which can lead to conditions like osteoarthritis.

Sleep Apnea: Obesity is associated with sleep apnea, a condition where breathing repeatedly stops and starts during sleep.

Certain Cancers: Obesity is linked to an increased risk of various cancers, including breast, colorectal, and kidney cancer.

Health Risks Related to Low BMI

While much attention is given to the health risks of high BMI, having a low BMI can also be problematic. Health risks associated with a low BMI include:

Nutritional Deficiencies: Underweight individuals may not be getting sufficient nutrients, which can lead to deficiencies and weakened immune function.

Osteoporosis: Low body weight can contribute to decreased bone density, increasing the risk of fractures.

Heart Problems: Underweight individuals can experience heart irregularities, low blood pressure, and an increased risk of cardiovascular issues.

Fertility Issues: Women with low BMI may experience irregular menstrual cycles and fertility problems.

Conclusion

BMI is a valuable tool for assessing an individual’s weight relative to their height. It can provide insights into potential health risks associated with weight, both when BMI is high and when it is low. However, it’s important to remember that BMI is just one of many factors to consider when evaluating an individual’s overall health, and it should be used in conjunction with other health assessments for a comprehensive evaluation. If you have concerns about your BMI or weight-related health, it’s advisable to consult with a healthcare professional who can provide personalized guidance and recommendations.

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Best Walking Shoes for Maximum Comfort in 2023

Prateek Mishra / Leave a Comment / Gears, Health, Running / September 1, 2023

When it comes to choosing the perfect walking shoes for maximum comfort, 2023 has brought forth a plethora of options that cater to various preferences and needs. Whether you’re an avid walker, a fitness enthusiast, or simply looking for comfortable footwear for daily activities, this article presents a comprehensive guide to the best walking shoes available in 2023. We’ve compiled a list of top contenders that combine style, technology, and ergonomic design to provide the utmost comfort during your walks.

Nike Air Zoom Pegasus 39

Pros:

Utilizes Nike’s innovative Air Zoom cushioning technology for responsive and comfortable strides.
Breathable mesh upper enhances ventilation and reduces discomfort during long walks.
Versatile design suitable for both casual wear and exercise.

Cons:

Premium features may lead to a higher price point.
May not be suitable for individuals with wide feet.

Available Size Range: Men’s 6-15, Women’s 5-12

Price Online: $130 – $160

New Balance Fresh Foam 1080v11

Pros:

Features Fresh Foam cushioning for a plush and supportive walking experience.
Roomy toe box accommodates a variety of foot shapes.
Durable rubber outsole provides traction on various surfaces.

Cons:

Slightly heavier compared to some other models.
Design might be less sleek than some other options.

Available Size Range: Men’s 7-16, Women’s 5-13

Price Online: $150 – $180

ASICS Gel-Nimbus Lite 2

Pros:

Incorporates ASICS’ Gel cushioning for excellent shock absorption.
Lightweight construction reduces fatigue during longer walks.
Eco-friendly materials used in the upper contribute to sustainability.

Cons:

Some users might find the arch support to be inadequate.
Limited color options compared to other models.

Available Size Range: Men’s 6-14, Women’s 5-13

Price Online: $140 – $170

Skechers Go Walk Arch Fit

Pros:

Features Arch Fit technology for superior arch support and comfort.
Slip-on design with stretchable fabric ensures easy on/off.
Suitable for individuals seeking shoes with a wider fit.

Cons:

May lack the advanced cushioning technology of other brands.
Style might be more casual compared to traditional athletic shoes.

Available Size Range: Men’s 6.5-16, Women’s 5-13

Price Online: $60 – $80

Brooks Ghost 15

Pros:

DNA Loft cushioning provides a balance of softness and responsiveness.
Segmented crash pad enhances smooth heel-to-toe transitions.
Well-suited for individuals with neutral or slightly pronated gaits.

Cons:

Heel counter might be too soft for those requiring strong stability.
Price point could be higher compared to some competitors.

Available Size Range: Men’s 7-15, Women’s 5-12

Price Online: $130 – $160

The year 2023 brings an impressive array of walking shoes that prioritize comfort without compromising on style or technology. From Nike’s responsive cushioning to New Balance’s roomy design and ASICS’ shock absorption, there’s something for every walker. By considering your personal preferences, foot shape, and budget, you can confidently choose a pair of walking shoes that will make your daily walks a truly comfortable and enjoyable experience. Remember to try on multiple options and assess how they feel during various walking conditions before making your final decision.

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Reducing Cancer Risk in Men Through Running

Running Can Help Cut Risk of 9 Different Cancers in Men: A Comprehensive Analysis of Research Studies

Prateek Mishra / Leave a Comment / Health, Running / August 18, 2023

Cancer continues to be a significant global health challenge, affecting millions of lives each year. However, recent scientific research suggests that regular physical activity, particularly running, can significantly contribute to reducing the risk of various cancers in men. A growing body of evidence from studies conducted by institutions like the Swedish School of Sport and Health Sciences and published in the British Journal of Sports Medicine highlights the potential of running as a preventive measure against multiple types of cancer. This article aims to delve into the findings of these studies and explore how running can play a crucial role in cancer risk reduction.

The Role of Running in Cancer Risk Reduction

Numerous studies have established a clear link between physical activity and a reduced risk of cancer. Running, being a high-intensity aerobic exercise, has gained particular attention for its potential to influence cancer risk in men. The research conducted by the Swedish School of Sport and Health Sciences, in collaboration with studies featured in the British Journal of Sports Medicine, provides valuable insights into this association.

1. Colorectal Cancer

Colorectal cancer is the third most common cancer worldwide. Studies suggest that engaging in regular running can help reduce the risk of developing colorectal cancer by promoting healthy bowel function and reducing inflammation in the gut.

2. Prostate Cancer

Prostate cancer is a prevalent form of cancer in men. The research indicates that running has a positive impact on hormonal balance and immune system function, which can contribute to a decreased risk of prostate cancer.

3. Lung Cancer

Although largely associated with smoking, lung cancer can also affect non-smokers. Regular running can enhance lung capacity, oxygenation, and overall lung health, potentially lowering the risk of lung cancer development.

4. Liver Cancer

Liver cancer is often linked to factors like obesity and excessive alcohol consumption. Running aids in weight management, helps control insulin levels, and reduces inflammation, collectively lowering the risk of liver cancer.

5. Pancreatic Cancer

Pancreatic cancer has a high mortality rate. Studies indicate that running can improve insulin sensitivity and maintain a healthy body weight, which are factors associated with reduced risk of pancreatic cancer.

6. Bladder Cancer

Running’s influence on metabolism and toxin elimination can be beneficial in reducing the risk of bladder cancer. Physical activity may help flush out carcinogens through improved urinary function.

7. Kidney Cancer

Running contributes to cardiovascular fitness and weight management, which can impact kidney health positively. Studies suggest that maintaining healthy weight and overall fitness through running might lower the risk of kidney cancer.

8. Gastric Cancer

Stomach cancer risk can be influenced by lifestyle factors. Running’s impact on maintaining a healthy weight and aiding digestion could contribute to reducing the risk of gastric cancer.

9. Endometrial Cancer

While this article focuses on men, it’s worth noting that running can also benefit women’s health. Regular running plays a role in regulating hormones and maintaining a healthy weight, both of which contribute to reducing the risk of endometrial cancer.

Summary

The evidence from research studies conducted by the Swedish School of Sport and Health Sciences and published in the British Journal of Sports Medicine underscores the importance of regular running in reducing the risk of multiple types of cancer in men. By positively influencing factors such as hormonal balance, inflammation reduction, weight management, and overall fitness, running emerges as a powerful tool in the fight against cancer. However, it’s essential to note that running should be part of a comprehensive lifestyle approach, including a balanced diet, regular medical check-ups, and avoidance of other cancer risk factors. As the scientific community continues to delve into the intricate relationship between physical activity and cancer prevention, running stands out as a simple yet effective way for men to take control of their health and potentially reduce their cancer risk.

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Fat-Burning Heart Rate Definition, How’s it calculated and chart by age

Fat Burning Heart Rate: How to Calculate It + Chart by Age (2025)

Prateek Mishra / Leave a Comment / Health / August 17, 2023

Achieving a healthier lifestyle and a toned physique involves understanding the relationship between heart rate and fat burning. Identifying your target heart rate zones can optimize workouts for effective fat loss. This article delves into the science of fat burning, methods to calculate your fat burning hear rate, the impact of age, and recommended workouts to maximize fat loss.

What Is the Optimal Heart Rate for Fat Burning?

The “fat burning zone” refers to the heart rate range where your body primarily utilizes fat as its energy source. This zone typically falls between 64% to 76% of your maximum heart rate (MHR). Engaging in exercises within this range can enhance fat metabolism and contribute to weight loss.

Calculating Your Fat-Burning Zone

To determine your fat-burning zone, follow these steps:

1. Calculate Your Maximum Heart Rate (MHR):

Fox Formula: Subtract your age from 220.

Example: For a 30-year-old: 220 – 30 = 190 bpm

Fox Formula Heart Rate Calculator

Calculate your maximum heart rate by subtracting your age from 220.

Tanaka Formula: A more refined calculation: 208 – (0.7 x Age).
Example: For a 30-year-old: 208 – (0.7 x 30) = 187 bpm

Tanaka Formula Heart Rate Calculator

Calculate your maximum heart rate with the formula: 208 - (0.7 x Age).

2. Determine Your Fat-Burning Zone:

Lower Limit: MHR x 0.64
Upper Limit: MHR x 0.76

Example: For an MHR of 190 bpm:

Lower Limit: 190 x 0.64 = 122 bpm
Upper Limit: 190 x 0.76 = 144 bpm

Thus, the fat-burning zone for a 30-year-old is approximately 122 to 144 bpm.

Fat Burning Zones by Age

Age significantly influences MHR and, consequently, the fat-burning zone. Below is a chart outlining estimated fat-burning zones by age:

Fat-Burning Heart Rate Chart

Fat-Burning Heart Rate Chart by Age

Age	Maximum Heart Rate (MHR)	Fat-Burning Zone (64%-76% of MHR)
20	200 bpm	128–152 bpm
30	190 bpm	122–144 bpm
35	185 bpm	118–141 bpm
40	180 bpm	115–137 bpm
45	175 bpm	112–133 bpm
50	170 bpm	109–129 bpm
55	165 bpm	106–125 bpm
60	160 bpm	102–122 bpm
65	155 bpm	99–118 bpm
70	150 bpm	96–114 bpm

Note: These values are approximate. Individual factors such as fitness level, health status, and genetics can influence actual heart rate zones.

Monitoring Your Heart Rate

Accurately tracking your heart rate ensures you remain within your desired fat-burning zone. Consider the following methods:

Wearable Devices: Fitness trackers and smartwatches provide real-time heart rate data.
Manual Monitoring: Measure your pulse on your wrist or neck and count the beats for 15 seconds; multiply by four to obtain beats per minute.

Effective Fat Burning Workouts

Incorporate the following exercises to optimize fat burning:

Low-Intensity Steady State (LISS) Cardio: Activities like walking, cycling, or swimming at a steady pace keep you within the fat-burning zone.
High-Intensity Interval Training (HIIT): Alternating between intense bursts and rest periods can boost metabolism and promote fat loss.
Strength Training: Building muscle mass increases resting metabolic rate, aiding in fat reduction.

Additional Considerations

While exercising in the fat-burning zone is beneficial, overall health and weight loss depend on various factors:

Diet: Balanced nutrition supports energy needs and recovery.
Consistency: Regular physical activity yields better results over time.
Rest: Adequate sleep and recovery prevent overtraining and injuries.

The Takeaway

Understanding and targeting your fat-burning heart rate zone can enhance workout efficiency and support weight loss goals. By calculating your MHR and monitoring your heart rate during exercise, you can tailor your fitness routine to maximize fat metabolism. Remember to consider individual factors and consult with healthcare professionals when designing an exercise program.

Fat Burning Heart Rate: How to Calculate It + Chart by Age (2025) Read More »

4 Effective Exercises to Eliminate Knee Pain: A Comprehensive Guide

Prateek Mishra / Leave a Comment / Health / August 10, 2023

Knee pain is a common issue that can greatly impact daily life and hinder physical activities. Incorporating targeted exercises into your routine can play a pivotal role in strengthening the muscles surrounding the knee joint and alleviating discomfort.

In this article, we will delve into four exercises specifically designed to help eliminate knee pain:

1. Side lying leg lifts

2. Standing hip hikes

3. Single leg toe taps for glute stability

4. Standing isometric hip abduction

We will also provide detailed instructions on how to perform these exercises correctly, along with recommended reps and sets.

Side Lying Leg Lifts

Side lying leg lifts are an excellent exercise to strengthen the muscles of the outer thighs and hips, which contribute to knee stability.

How to Perform:

Lie on your side with your legs straight and stacked on top of each other.
Rest your head on your lower arm and place your upper arm in front for balance.
Engage your core muscles to stabilize your body.
Slowly lift your top leg to about hip height, keeping it straight.
Lower the leg back down without letting it touch the bottom leg.
Perform the desired number of reps and then switch to the other side.

Reps and Sets:
Start with 2 sets of 10-12 reps on each side. Gradually increase the number of reps and sets as you become more comfortable.

Standing Hip Hikes

Standing hip hikes target the muscles of the hips and thighs, helping to improve hip stability and alleviate knee pain.

How to Perform:

Stand with your feet hip-width apart and hands resting on a stable surface for support.
Lift one hip by raising the leg on the same side, as if you’re trying to touch your hip to your shoulder.
Lower the hip back down to a neutral position.
Perform the exercise on one side and then switch to the other side.

Reps and Sets:
Begin with 3 sets of 10-15 reps on each side. Adjust the reps and sets as needed based on your comfort level.

Single Leg Toe Taps for Glute Stability

This exercise targets glute stability, which can help in supporting the knee joint and reducing pain.

How to Perform:

Stand on one leg with a slight bend in the knee and engage your core muscles.
Keep your back straight and shoulders relaxed.
Gently tap the toes of your opposite foot behind you and then return to the starting position.
Maintain your balance throughout the exercise.

Reps and Sets:
Start with 3 sets of 12-15 taps on each leg. Increase the reps gradually as your balance improves.

Standing Isometric Hip Abduction

This exercise focuses on strengthening the muscles on the sides of the hips, which can contribute to better knee stability.

How to Perform:

Stand upright with your feet hip-width apart.
Engage your core muscles and maintain good posture.
Without moving your feet, press one leg outward to the side against an immovable object (e.g., a wall) for a count of 10 seconds.
Relax and repeat on the other side.

Reps and Sets:
Begin with 3 sets of 10-second holds on each side. Gradually increase the hold time as you feel more comfortable.

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Why runners are great in bed

Prateek Mishra / Leave a Comment / Health, Running / June 24, 2023

For many individuals, engaging in regular exercise has long been recognized as a cornerstone of a healthy lifestyle. Among the diverse range of physical activities, running has gained substantial popularity due to its numerous benefits, including weight management, cardiovascular health, and mental well-being. However, recent studies have shed light on an unexpected aspect of running that may pique the interest of fitness enthusiasts and individuals seeking to enhance their intimate relationships: the connection between running and sexual wellness. In this article, we will explore the scientific evidence behind why runners are often considered great in bed.

Improved Cardiovascular Health:

Numerous studies have indicated a positive relationship between regular aerobic exercise, such as running, and sexual function. A study published in the Journal of Sexual Medicine examined the effects of a 6-month aerobic exercise intervention on men with erectile dysfunction. The results showed that those who engaged in regular aerobic exercise experienced significant improvements in erectile function compared to the control group.

Another study published in the American Journal of Cardiology found that men who engaged in regular vigorous exercise, including running, had a lower risk of developing erectile dysfunction. The study followed over 31,000 men for a period of 18 years and concluded that those who participated in high levels of physical activity had a 30% lower risk of erectile dysfunction compared to sedentary individuals.

Boosted Stamina and Endurance:

Running is known to improve overall stamina and endurance levels, which can positively impact sexual performance. A study published in the Journal of Sexual Medicine assessed the effects of physical exercise on sexual satisfaction in women. The results showed that women who engaged in regular physical activity, including running, reported higher levels of sexual satisfaction and increased orgasm frequency compared to inactive women.

Enhanced Mood and Reduced Stress:

Several studies have highlighted the positive impact of exercise, including running, on mental health, mood, and stress reduction. A study published in the Archives of Sexual Behavior investigated the relationship between exercise and sexual desire in women. The findings revealed that women who engaged in regular exercise reported higher levels of sexual desire and overall sexual function.

Furthermore, a study published in the Journal of Sexual Medicine examined the effects of aerobic exercise on sexual response in menopausal women. The results showed that women who participated in regular aerobic exercise, such as running, experienced improvements in sexual function, including increased desire, arousal, and overall sexual satisfaction

Increased Confidence and Body Image:

Engaging in regular running can lead to improved body composition, weight management, and increased muscle tone, which can positively influence body image and self-confidence. A study published in the journal Body Image explored the relationship between exercise and body image in women. The results indicated that women who engaged in regular exercise, including running, reported higher levels of body satisfaction and positive body image compared to inactive women.

Improved Hormonal Balance:

Regular exercise, including running, can impact hormone levels, potentially enhancing sexual wellness. A study published in the Journal of Clinical Endocrinology & Metabolism investigated the effects of endurance running on hormone levels in men. The findings revealed that endurance runners had significantly higher testosterone levels compared to sedentary individuals. Testosterone is a key hormone for sexual desire and arousal, suggesting a potential link between running and improved sexual function.

Scientific research has consistently demonstrated the positive association between running and sexual wellness. Improved cardiovascular health, increased stamina, enhanced mood, boosted confidence, and hormonal balance is among the factors that contribute to the reputation of runners being great in bed. However, it is essential to remember that individual experiences may vary, and running alone is not a guarantee of sexual prowess. Consult with a healthcare professional before starting any new exercise program or making changes to your sexual health routine.

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8 simple ways to reduce sugar intake

Prateek Mishra / Leave a Comment / Health, Nutrition / February 20, 2023

Sugar is one of the most commonly consumed substances in the modern diet. However, excessive sugar intake has been linked to a range of health problems, including weight gain, diabetes, and heart disease. Though there are several strategies to cut down your sugar intake but here are 8 simple ways to reduce sugar intake and fight sugar cravings.

1. Identify Hidden Sugars in Foods

One of the biggest challenges of reducing sugar intake is identifying the hidden sugars in processed foods. Manufacturers often use alternative names for sugar, such as corn syrup, fructose, or sucrose, which can make it difficult to determine the true sugar content of a food item.
To reduce sugar intake, it is important to read the nutrition labels of packaged foods carefully. Look for foods with a low sugar content, or choose products that are labeled “no added sugar.”

2. Eat More Whole Foods

Whole foods, such as fruits, vegetables, and whole grains, are naturally low in sugar and high in fiber, which can help to reduce sugar cravings. Eating a diet rich in whole foods can also help to reduce the risk of chronic diseases, such as diabetes and heart disease.
To incorporate more whole foods into your diet, try to include at least one fruit or vegetable with every meal. Swap processed foods for whole-grain options, such as brown rice, quinoa, or whole-wheat bread.

3. Substitute Sugar with Natural Sweeteners

Natural sweeteners, such as honey, maple syrup, or stevia, can be used to substitute sugar in recipes. These sweeteners are less refined than sugar and do not contain as many calories.
When using natural sweeteners, it is important to use them in moderation. While they are a healthier alternative to sugar, they can still contribute to weight gain if consumed in excess.

4. Drink More Water

Drinking more water can help to reduce sugar cravings by keeping the body hydrated. Dehydration can often be mistaken for hunger, which can lead to sugar cravings and overeating.
To increase water intake, carry a water bottle with you throughout the day, and aim to drink at least 8 cups of water per day.

5. Manage Stress Levels

Stress can trigger sugar cravings by causing the body to release the hormone cortisol. When cortisol levels are high, the body craves sugar and carbohydrates as a source of quick energy.
To manage stress levels, try to incorporate relaxation techniques into your daily routine, such as meditation, yoga, or deep breathing exercises. Taking a break to engage in a favorite hobby or spending time with loved ones can also help to reduce stress.

6. Get Enough Sleep

Sleep deprivation can also trigger sugar cravings by disrupting the body’s natural balance of hormones. When the body is sleep-deprived, it produces more ghrelin, a hormone that stimulates hunger, and less leptin, a hormone that suppresses appetite.
To combat sugar cravings, it is important to get enough sleep each night. Aim to get at least 7-8 hours of sleep each night, and establish a regular sleep routine to help the body regulate its sleep-wake cycle.

7. Exercise Regularly

Regular exercise can also help to reduce sugar cravings by releasing endorphins, which are natural mood-boosters. Exercise can also help to regulate blood sugar levels and reduce stress.
To reap the benefits of exercise, aim to engage in physical activity for at least 30 minutes each day. This can include walking, jogging, swimming, or taking a fitness class.

8. Practice Mindful Eating

Mindful eating involves paying close attention to the sensory experience of eating, including the taste, texture, and smell of food. By practicing mindful eating, you can increase your awareness of hunger and fullness, and reduce the likelihood of overeating.
To practice mindful eating, eliminate distractions during meals, such as television or cell phones.

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Red wine and resveratrol: Good for your heart?

Prateek Mishra / Leave a Comment / Health, Nutrition / February 5, 2023

Red wine has been a staple in many cultures and is often considered to have health benefits. The primary reason for this is its high concentration of polyphenols, specifically resveratrol, which is found in the skin of red grapes. However, it’s important to remember that excessive alcohol consumption can have negative effects on health.

Health Benefits Of Drinking Red Wine

Heart Health:
Resveratrol has been linked to improved cardiovascular health by reducing inflammation, increasing good cholesterol (HDL), and preventing blood clots. A moderate amount of red wine (one glass per day) is believed to have a positive effect on heart health.

Anti-aging:
Resveratrol has also been shown to have anti-aging properties, including improving lifespan and reducing oxidative stress.

Cancer Prevention:
Some studies have shown that resveratrol may have a protective effect against certain types of cancer, including breast and colon cancer.

Brain Health:
Resveratrol has been linked to improved brain function and a reduced risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

Caveats

Moderation is key:
While red wine may have health benefits, excessive alcohol consumption can have negative effects on health, including increasing the risk of liver disease, cancer, and heart disease.

Individual Responses:
The health effects of red wine can vary from person to person based on genetics, overall health, and other lifestyle factors.

Interactions with Medications:
Red wine can interact with certain medications, including anticoagulants, anti-anxiety medications, and painkillers. It’s important to consult with a doctor before consuming red wine if you’re taking any medications.

Red wine can have potential health benefits, especially for heart health, anti-aging, and cancer prevention. However, it’s crucial to consume it in moderation and to consider individual factors and potential interactions with medications. Always talk to a doctor before incorporating red wine into your diet.

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12 Healthy Foods High in Antioxidants

Prateek Mishra / Leave a Comment / Health, Nutrition / February 5, 2023

Antioxidants are compounds that help protect cells from damage caused by free radicals, which are unstable molecules that can harm cells and contribute to chronic diseases such as cancer, heart disease, and Alzheimer’s disease. Eating a diet high in antioxidants is important for maintaining good health and preventing disease. Here are 12 healthy foods that are high in antioxidants:

1. Berries
Berries, especially blueberries, are some of the most antioxidant-rich foods you can eat. They contain compounds called anthocyanins, which are responsible for their deep blue color and potent antioxidant properties.

2. Dark chocolate
Dark chocolate with a high percentage of cocoa solids contains antioxidants called flavonoids, which have been shown to improve heart health, reduce inflammation, and lower blood pressure.

3. Nuts and Seeds
Nuts and seeds, such as almonds, pecans, and pumpkin seeds, are high in antioxidants and healthy unsaturated fats. They also contain vitamin E, an antioxidant that helps protect cells from damage.

4. Leafy Greens
Leafy greens, such as spinach, kale, and collard greens, are high in antioxidants like vitamin C and beta-carotene. They also contain other nutrients, such as iron, calcium, and potassium, that are essential for good health.

5. Cruciferous Vegetables
Cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts, are high in antioxidants like glucosinolates, which have been shown to help prevent cancer.

6. Tomatoes
Tomatoes are high in antioxidants, including lycopene, which has been shown to help protect against heart disease and certain types of cancer.

7. Green Tea
Green tea is high in antioxidants called catechins, which have been shown to help protect against cancer and heart disease.

8. Sweet Potatoes
Sweet potatoes are high in antioxidants, including beta-carotene, which the body converts into vitamin A. Vitamin A is important for vision, immune function, and skin health.

9. Red Wine
Red wine contains antioxidants, such as resveratrol, which has been shown to help protect against heart disease and certain types of cancer. However, it is important to consume alcohol in moderation..

10. Pomegranates
Pomegranates are high in antioxidants, including polyphenols, which have been shown to help protect against heart disease and cancer.

11. Spices
Spices, such as turmeric, ginger, and cinnamon, are high in antioxidants and have been shown to have anti-inflammatory and anti-cancer properties.

12. Whole Grains
Whole grains, such as brown rice, quinoa, and whole-grain bread, are high in antioxidants and fiber, which can help reduce the risk of heart disease, type 2 diabetes, and certain types of cancer.

Incorporating a variety of these antioxidant-rich foods into your diet can help protect cells from damage and reduce the risk of chronic diseases. It’s important to eat a balanced diet that includes a variety of nutrient-rich foods to support overall health.

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What is Carb Loading and How Do You Carbo Load?

Nutritionist Sakshi Arora / 1 Comment / Health, Nutrition / July 26, 2022

Ask an endurance athlete, the most important nutrient to fuel them before their event, and most likely they are going to respond “Carbohydrates”. Carbohydrates are the primary source of fuel for the body during any physical activity that we do, and some of the carbohydrates that we eat are also stored as GLYCOGEN in liver and in muscles. And this muscle glycogen is used at the time of intense physical exercise to help an athlete increase endurance.

What is Carb Loading?

Carb Loading Or Carbohydrate Loading is a technique used by athletes to enable the body to store more than normal amounts of glycogen in the muscles. This practice helps to increase the endurance of the athlete at the time of the sports event i.e. to sustain the energy needed for an intense activity for a longer duration specially in sport requiring more than 90 minutes of intense activity like long distance marathons, triathlons, swimmers, cross country bike races etc.

During endurance exercise that exceeds 90 minutes, muscle glycogen stores become progressively lower. When they drop to critically low levels, high -intensity exercise cannot be maintained by the runner. In practical terms, the athlete is exhausted and must either stop exercising or drastically reduce the pace. Glycogen depletion may also be a gradual process, occurring over repeated days of heavy training, in which muscle glycogen breakdown exceeds its replacement.
There have been studies showing that how a high carbohydrate diet provided nearly maximal repletion of the muscle glycogen stores after strenuous training.

How much carbohydrate is recommended?

It is recommended that athletes with heavy training should consume a carbohydrate intake of 6-10 g/kg of body weight daily to prevent daily carbohydrate and glycogen depletion. Though the exact amount required depends on the athlete’s total energy expenditure, type of sport, gender, age , and environmental conditions. For example- a 70 kg athlete should consume around 350-700 gm carbohydrate daily.

How should you Carbo Load?

Carb loading can be done from 3-4 days to 7 days prior to the event or practice training. The 7 Day technique usually requires to reduce the intake of carbohydrates to 40-50% of caloric intake with heavy intensity training to deplete all the glycogen stores. This is followed by increasing the carbohydrate intake to 60-70% of caloric intake along with low physical training to ramp up the glycogen stores.

But the most effective technique known for well trained athletes is 3-4 days carb-loading technique. It involves the following steps:

1. Athlete take about 8-10 gms/kg body weight with low levels of exercise to maximize glycogen stores.
2. Duration and intensity of training is tapered down during this time to preserve the glycogen stores that you are creating.
3. A high fluid intake of 1 ml/ calorie consumed is essential simultaneously for successful carb loading.

Important points to remember while Carb Loading

Carb loading in some cases may lead to heart irregularities, altered blood sugar levels, digestive discomfort, lightheadedness, weakness, weight gain due to the water gain that is inside carbohydrates, therefore carb loading should be well tried and done by the athlete during training sessions.
Always check with your doctor before starting if you have a pre existing condition.
Ensure intake of good carbohydrates that also supply with vital vitamins and minerals like whole wheat, corn, bananas, fruits, oats, beans and legumes, milk, potatoes, yoghurt etc.
Be Sure to drink enough of “non caffeinated” liquids everyday week prior the event.
Eat at least 6-7 servings of fruits and vegetables each day to get a lot of your carbs as well as much needed vitamins and minerals.
Include a source of low fat protein at every meal.
Avoid Junk food , as they do not provide you with the right kind of carbohydrates you should be loading with. Only put nourishing foods in.

The Golden rule of sports Nutrition – nothing new on event day- also applies on carbohydrate loading.

Above information and advice is as per the general norms and guidelines, but if you are an athlete and planning to start carbohydrate loading or you want to maximize your performance for your event, always consult a certified or experienced Sports Nutritionist for a personalized nutrition guidance.

What is Carb Loading and How Do You Carbo Load? Read More »

How To Get Rid of Loose Skin After Weight Loss

Prateek Mishra / Leave a Comment / Health / July 23, 2022

Weight Loss can be a difficult and sometimes painful process. Not only are you working to slim down your midsection, but you may also experience loose skin on other parts of your body as well. Loose skin is a common problem that many people face when they lose weight quickly or if they’ve been overweight for a long time. This article will help you get rid of loose skin quickly and effectively!

Causes of Loose Skin

There are many reasons why someone may have loose skin after weight loss. First, if a person has lost a significant amount of weight in a short period of time, their skin may not have had time to adjust. Second, as people age, their skin loses elasticity, which can cause it to sag. Third, certain medical conditions, such as surgery or an infection, can cause skin to lose its elasticity.

There are several ways to get rid of loose skin. First, a person can try to improve their skin’s elasticity by doing exercises that target the skin, such as yoga or Pilates. Second, a person can use creams or lotions that contain ingredients that help to tighten the skin. Third, a person can undergo surgery to remove excess skin.

Exercises to Tighten Skin

1. Exercises that focus on the muscles under the skin can help to tighten loose skin.

2. Cardio exercises can also help to reduce loose skin by increasing blood flow and circulation.

3. Strength training exercises can help to build up the muscles under the skin, making them more toned and tight.

4. There are also some specific exercises that target loose skin, such as leg raises and crunches.

5. Doing a combination of different types of exercise is often the most effective way to tighten loose skin.

Prevention of Loose Skin

1. The best way to prevent loose skin after weight loss is to lose weight slowly and steadily. Crash diets and quick weight loss can lead to loose skin because the skin doesn’t have time to adjust to the new, smaller size. Losing weight slowly gives the skin time to adapt so that it can remain tight and smooth.

2. Another way to prevent loose skin is to exercise regularly. Exercise helps to tone the muscles and improve circulation, both of which can help to keep the skin firm. Exercise also helps to reduce stress, which can lead to looseness in the skin.

3. A third way to prevent loose skin is to drink plenty of water. Water helps to keep the skin hydrated and elastic. It also helps to flush out toxins that can make the skin look dull and saggy.

4. Finally, make sure to get enough sleep each night. Sleep gives your body a chance to recover from the day’s activities and repair any damage that may have been done to the skin. Getting enough sleep will help you wake up looking refreshed and with fewer wrinkles.

Effective Methods To Get Rid of Loose Skin

1. Eat healthy foods
Eating healthy foods is one of the best ways to get rid of loose skin after weight loss. Eating plenty of fruits, vegetables, whole grains, and lean protein can help tighten and tone your skin.

2. Drink plenty of water
Drinking lots of water is essential for healthy skin. Water helps to hydrate and plump your skin, which can reduce the appearance of loose skin. Try to drink at least 8 glasses of water a day to see the best results.

3. Use a quality moisturizer

Using a quality moisturizer can help to hydrate and nourish your skin, which can reduce the appearance of loose skin. Look for a moisturizer that contains hyaluronic acid or glycerin to help lock in moisture.

4. Exfoliate regularly

Exfoliating your skin on a regular basis can help to improve its appearance by removing dead skin cells and revealing new, fresh skin cells beneath. Try using a gentle exfoliating scrub 2-3 times per week for best results.

5. Massage your skin
Massaging your loose skin can help to improve blood flow and help evoke an anti-aging response. Massage your skin in circular motions clockwise & anticlockwise with your thumbs. Start from the forehead and slowly move down to your chin.

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Keto diet for beginners: Food, Benefits and Risk

Prateek Mishra / Leave a Comment / Health / July 19, 2022

As a beginner, you’re probably not yet familiar with ketogenic dieting. And while it may seem like an alien concept to you, it’s completely possible that this approach could help you shed weight and improve your health in a way no other diet can. In fact, many professional athletes swear by this strategy!

The ketogenic diet is a low-carb, high-fat diet that has been used by doctors and nutritionists for years. It was originally developed to treat epilepsy in children, but it’s also been studied as a way to improve overall health. In this guide we’ll walk through everything you need to know about the keto diet before embarking on your own journey!

What can you eat on a keto diet?

The ketogenic diet is based on the idea that your body begins to burn fat instead of carbs for energy. Since it’s higher in fat than any other diet, it’s also known as “keto.” As a result, you’ll be eating mostly fatty foods like meats and eggs while avoiding starchier vegetables (like potatoes), legumes (such as beans or lentils), grains and dairy products. One serving size is one cup of cooked vegetables or two cups of raw leafy greens like spinach and kale. For example: if you choose steamed broccoli over boiled green beans because they’re lower in carbs but still count towards your daily allowance because they’re vegetable-based protein sources—you’ll get 3 grams per serving instead of 2 grams per serving!

What are the benefits of the Keto diet?

The benefits of the keto diet are many and varied. Weight loss, reduced blood sugar and blood pressure, increased energy, improved mental clarity and physical performance all result from a ketogenic lifestyle.

For example: A study conducted at the University of Illinois found that those who followed a low carb diet saw their cholesterol levels drop by as much as 20 percent within just three months! This is particularly impressive considering that most people taking statins have already lowered their LDL “bad” cholesterol by 10-15 percent by following this type of meal plan. In addition to lowering bad cholesterol levels overall (which helps reduce plaque build up in arteries), they also saw increases in good cholesterol (HDL) and triglyceride levels—all while losing weight!

What are the drawbacks and risks?

The ketogenic diet is not for everyone. It’s also not a long-term solution and can be dangerous if you’re predisposed to certain medical conditions (such as diabetes). The ketogenic diet isn’t balanced, so it can lead to nutritional deficiencies that could cause further health problems. If you decide to go on the keto diet, discuss your plans with your doctor first—and do more research if you’re considering trying this lifestyle!

What foods you should avoid?

High-carb foods like potatoes, rice, bread and pasta.
Fruit and vegetables.
High-fat foods like butter, oils and nuts.
Sweeteners like honey or maple syrup (but definitely not chocolate!).

Alcohol can be a very tricky ingredient to work with on keto because it’s so high in calories but you need it for flavor in drinks that you might drink regularly—it’s just not worth risking your health for these small amounts of alcohol!

How long do you have to stay on a keto diet to see the results?

How long you’ll have to stay on a keto diet depends on a lot of factors. It depends on your lifestyle, genetics and body fat percentage, as well as the amount of exercise you do—and even how much weight loss you see.

If you’re just starting out and want results in 2-3 weeks (or less), then this is the easiest way to get started! If it takes longer than that, though:

Try exercising more often; or if not possible or comfortable yet with your schedule then take it slow until such time as it is possible/comfortable/desired 🙂
Eat more protein foods like meat (which helps regulate hormone levels)

I hope it helps you get started on your journey to a healthier and happier lifestyle. Remember that this is an ongoing process and you should never expect to reach 100% ketosis overnight so don’t freak out if things aren’t going as planned! The most important thing is enjoying the process of learning about yourself, your body, what works best for each person.

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How Green Tea Can Help You Lose Weight

Prateek Mishra / 1 Comment / Health, Tips / July 17, 2022

Green tea boosts your metabolism, increases your caloric burn, and lowers your stomach fat, making it a must-have on any weight-loss journey. FitTea is a blend of green tea leaves, rooibos, and Oolong Wuyi, all of which are known for their weight loss benefits, as well as ginger, pomegranate, and Garcinia Cambogia, all superstar ingredients that burn calories and burn fat. Sencha green tea leaves are grown under the sun to boost phytonutrient concentrations and provide a delightfully smooth taste and sweet fragrance, making FitTea one of the most delicious, healthiest green tea options you can find.

Green tea has been shown in studies to contain an amazing compound called EGCG, or Epigallocatechin Gallate, which is such a potent polyphenol that in labs, it has been shown to stop cancer growth. The amazing compound called EGCG Tumor Growth. Epigallocatechin Gallate (EGCG), the most abundant catechin in green tea, may boost metabolism and help boost the effects of certain fat-burning hormones, like norepinephrine. Epigallocatechin gallate (EGCG) may also cause individuals to eat fewer calories, acting as a natural appetite suppressant, which helps with weight loss. The major antioxidant in tea, EGCG, may help suppress the enzyme that breaks down the hormone norepinephrine.

Green tea is packed with nutrients and antioxidants that can increase fat burning, aid in weight loss, and improve your health in a variety of ways. It is important to realize that just drinking green tea will not make it easier for you to lose weight, but a certain amount of exercise and healthy eating along with cups of green tea need to be considered. There is no strict rule about how much green tea one should consume to achieve weight loss or any other health benefits, but the majority of studies looking into the effects of green tea looked at individuals drinking at least 3 cups, or even as many as 5 cups, a day.

Interesting facts from various studies

In one recent 12-week study, participants who drank 4-5 cups of green tea per day, combined with a jogging workout, lost more stomach fat and overall body fat, while increasing lean mass, than those who did not drink the tea.

A 2010 study published in the Journal of Human Nutrition and Dietetics using decaffeinated green tea found a small, but not significant, decrease in body weight about 2.5 pounds in six months associated with decaffeinated green tea consumption.

Another study, published in 2008 in the journal Physiology & Behavior, noted that those drinking green tea lost approximately 7 pounds more than those drinking a placebo during a 12-week trial, due to the combination of enhanced fat burning and increased metabolism brought about by the green tea.
An eight-week study determined that catechins from green tea increased fat burning, whether in the context of exercise or at rest. An older study found that, in people who regularly ate and exercised for 180 minutes per week, those who consumed a drink that contained catechins, the most biologically active compounds in green tea, had greater percent changes in abdominal fat (belly fat) compared to people who received a beverage without catechins.

One study found that men drinking green tea with 136 milligrams of EGCG lost double the amount of weight as the placebo group, with up to four times more stomach fat, over three months. In earlier studies on humans, authors have shown that drinking green tea increases thermogenesis, along with energy expenditure and fat loss, in healthy men, suggesting that drinking green tea, either as a liquid or as a capsule, could be an effective method to help with weight loss. Studies have shown that having two cups of green tea a day improved body composition and helped lower body fat (2-3 cups per day should be sufficient to help with weight loss).

If you substitute a sugary beverage with green tea, then over time, you will reduce the number of calories by a considerable amount, which may contribute to weight loss. Just as combining catechins and caffeine causes increased weight-loss benefits, the combination of drinking green tea and exercising can produce even more beneficial effects than you would expect. Choose a green tea that contains caffeine, as other studies have shown that, for weight loss, catechins and caffeine work together to help accelerate metabolism.

Among others, a substance called catechins, combined with caffeine, is thought to help encourage the breakdown of fat, boost the fat oxidation in medium-intensity exercise, and boost the metabolism, which causes more calories to be burned. The huge array of antioxidants known as catechins helps to burn fat and increase your metabolism, which is crucial for losing weight.

Researchers found tea catechins helps to burn belly fat and may detoxify your body from harmful chemicals that raise your risk for weight-related diseases.

A new study in the March issue of The International Journal of Obesity concluded that green tea extract increases burning of calories and fat, which is necessary to lose weight. Increased Fat Burning, particularly when exercised if you take a look at the labels for just about any commercial weight loss and fat burner, chances are good you will see green tea listed as an ingredient. Overall, the main effect of green tea is an increased caloric expenditure, which makes you burn more fat – but it does not seem to have a discernible impact on how much you end up eating throughout the day. Adding green tea to your diet can, at a minimum, give you some nice health benefits, and it definitely cannot hurt your weight-loss efforts (as long as you are not loading it with added things like honey or cream!).

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Breaking the myth of high protein need for endurance of athletes

Prateek Mishra / Leave a Comment / Health, Nutrition / June 12, 2022

Endurance building is prime requisite of any athlete, no matter a beginner or a pro. It’s been promoted from years that if one is willing to maintain the hardship to sustain the challenges of a long run, they should focus on a diet high in protein. Is it really wise to focus on a high protein diet? Evidences shows it is actually does not make any sense to shift on a high protein diet to build the endurance. The World Health Organization also believes that humans should receive only 10 percent of calories from the protein sources to be healthy.

Study on Kenyan runners proves that athletes don’t need to shift on a high protein diet to perform better. The runners participated in the study got only 10 percent of their calories from protein. This study also demonstrates that most of the caloric needs fulfilled by the carbohydrate intake i.e. 76.5 percent.
It seems to be a myth only to rely on a protein rich diet, instead of that any runner should focus on the balance of energy. Here the basic guidelines regarding the micro distribution seems to be the best way to remain consistent and powerful.

Carbs: Backbone of a runner’s diet

A runner’s plate should have 50-65% carbohydrates, 10-35% protein and 20-35% unsaturated fats(be careful only unsaturated fats). Around 3500 to 4000 calories burnt by a runner on an average per day on a big event. Eating a big breakfast before an event or while training, is like filling the tank with enough of fuel, to get ready for a long run. Runners also need to maintain the interval between the event and the timing of pre meal, to allow the meal to digest well. To run for 25 miles a week, 340 gms carbs are required by a runner weighing 150 pounds. If the running is on a higher mileage, adding up 3.5 grams for each pound will definitely do great.

Quality and quantity both matters

A high-fat, low-carb diet resulted in reduced time-trial power on an average of 12 watts, in a group of mountain bikers, found in a study by Polish researchers in 2014.

It’s not only about the quantity of carbs, but the quality of carbs also has equal significance in meals. It is true that some carbs have more valuable than others. As the bodily stores of glycogen are limited, runners, bikers needs to replenish the deficiency by consuming carbs during the run.

It is crucial to search the divergence between high and low-quality sources of carbohydrates. Whole grains and dairy, starchy vegetables, fruits are rich quality carbohydrate sources. Whereas grains like white bread, pasta(regular), white rice and sweets considered to be low in quality.

The Final Word

Any runner should follow some rule of thumb, proved to be the best for the bests in the world:

1. The ratio of carbs to protein should be 3:1 or 4:1.
2. Prefer high-quality carb sources.
3. Protein intake should be normal to moderate.
4. Low or no portions of low-quality carbs.

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benefits-of-dark-chocolate-athletico (1)

9 Proven Health Benefits of Dark Chocolate

Prateek Mishra / Leave a Comment / Health, Nutrition / May 22, 2022

Dark chocolate has recently been discovered to have a number of healthy benefits. The various health benefits of dark chocolate includes, alleviation of cardiovascular disease, protection against heart disease, stroke prevention, alleviation of hypertension (high blood pressure), regulation of blood sugar and insulin dependence, reduced risk of type II diabetes, antioxidant protection, relieve from cold and cough, increased immune function, reduced cancer risk, slowing aging, slowing the progression of AIDS, DNA repair and protection, alzheimer’s protection, relieve from premenstrual syndrome.

1. For blood sugar
Dark chocolate keeps blood vessels healthy and circulation unimpaired to protect against type II diabetes. The flavonoids in dark chocolate help in reducing insulin resistance by helping cells to function normally and regain the ability to use body’s insulin efficiently. Dark chocolate also has a low glycemic index which won’t cause huge spikes in blood sugar levels.

2. For brain
Dark chocolate increases blood flow to the brain as well as to the heart, so that it can help to improve cognitive function. Dark chocolate contains several chemical compounds that have a positive effect on the mood and cognitive health. Chocolate contains phenylethylamine that encourages brain to release endorphins and feel alert. Dark chocolate also contains caffeine, a mild stimulant. However, the caffeine content is much lesser than coffee and hence ingredients of chocolate are used in mood disorders.

3. For oral hygiene
Dark chocolate contains theobromine which lowers the risk of getting cavities in proper dental hygiene. Theobromine is a mild stimulant. Though it is not as strong as caffeine, however it helps to cure the cough by suppressing coughs.

4. As antioxidant
Dark chocolate is loaded with antioxidants. Antioxidants help against free radicals. Radicals are implicated in the aging process and may be a cause of cancer, so eating antioxidant rich foods like dark chocolate can protect the body from various types of cancer and slow down the signs of aging.

5. As vitamins and minerals
Dark chocolate contains various natural vitamins, minerals and nutrients that can support your health. Dark chocolate contains proteins, saturated fat, calories, various vitamins like vitamin B1, vitamin B2, vitamin B3, vitamin B9, vitamin K, calcium, dietary fiber, magnesium, phosphorous, manganese, selenium, iron, potassium, copper and zinc. The copper and potassium present in dark chocolate help prevent against stroke and cardiovascular diseases. The iron in chocolate protects against iron deficiency anemia and the magnesium in chocolate helps prevent type II diabetes, high blood pressure and heart disease.

6. In magnesium deficiency
Magnesium contained in cocoa has been shown to prevent and correct chronic magnesium deficiency. Low intakes of magnesium may be responsible for some cardiovascular alterations as well as renal, GI, neurological and muscular disorders. The use of cocoa to treat or prevent magnesium deficiency in humans has not been explored

7. For cardiovascular disease
Research suggests that the chocolate, cocoa and flavanols are used for the prevention of cardiovascular disease. Consumption of foods rich in flavanols are also associated with improved cardiovascular outcome. Dark chocolate may reduce the risk of atherosclerososis by thickening and hardening of the arteries and by restoring flexibility of the arteries and preventing white blood cells from sticking to the blood vessel walls.

8. For cardiometabolic disorder
In general the cardiometabolic disorders exert a burden on people. However, these are largely preventable. By systematic review and meta-analysis the cocoa products containing flavonol have a potential to prevent cardiometabolic disorders.

9. For endothelial and vascular function
A small amount of dark chocolate eaten daily for 18 weeks decreased systolic and diastolic blood pressure by a few mm Hg. Recent evidence suggests daily intake of at least 100 g of dark chocolate will associate in reductions in blood pressure.

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Magnesium for athletes: A miracle mineral or Hype?

Vijeta Goyal / Leave a Comment / Health, Nutrition / May 14, 2022

Despite being the 7th most abundant element in nature, many of us fall short of the optimal magnesium intake crucial for our well-being. But what does magnesium really do for our bodies, and what are its health benefits, especially for athletes? In this article, we’ll delve into the role of magnesium as a vital mineral and a cofactor in over 300 enzyme systems, influencing crucial biochemical reactions. From powering energy production to facilitating DNA and RNA synthesis, as well as supporting muscle and nerve function, discover the electrifying potential of magnesium as a key electrolyte in our bodily fluids, including blood.

Why is magnesium important?

Magnesium plays a role in more than 300 reactions within the body which makes it one of the most important minerals for human nutrition. A magnesium deficiency can lead to some very serious symptoms including the following:

High blood pressure
Cardiovascular disease
Liver and kidney damage
Additional nutritional deficiencies
Restless leg syndrome
Mood swings and behavioural problems
Insomnia or sleep disorders
Osteoporosis and bone damage
Recurrent bacterial or fungal infections
Dental disease
Muscle cramps and weakness

The benefits of magnesium for runners

Magnesium is needed by each and every cell in the human body for healthy and normal function. Magnesium helps to regulate many important functions such as muscle contraction, nerve function, blood pressure regulation, cardiac activity, hormonal balance, bone health, and the synthesis of proteins.
But The most critical role of magnesium is in the energy metabolism through the activation of ATPases, the enzymes needed to generate ATP (energy) for your body to utilise.
During exercise, the body metabolises ATP for energy. As ATP is broken down, the energy is released to maintain and hold the muscle contractions. When you workout for a prolonged period of time, the turnover rate for ATP metabolism is very high – your body is burning energy at a higher rate which means the body needs to produce energy at a higher rate as well. Magnesium deficiencies can significantly restrict your body’s capacity to produce and supply ATP which can lead to fatigue, muscle twitches, lethargy, and muscle cramps.
Running + magnesium deficiency can contribute to even more critical symptoms such as decreased bone mineral density, anaemia, and irregular heart rhythm.
Nutrients in their natural form (such as nutrients found in food sources) are more biologically valuable for the human body than synthetic supplements, though supplements can help if you are significantly magnesium-deficient.

Tips for Increasing Your Magnesium Intake

If you are a runner, you need to pay extra attention to your magnesium intake. Here is a list of foods rich in magnesium:

Recommended Dietary Allowances for adults:

Men: 400–420 mg/day
Women: 310–320 mg/day
Runners: 500-800 mg/day

Best magnesium-rich foods

Fruit & veg
•Spinach 79mg per 100g
•Green peas 33mg per 100g
• Avocados 29mg per 100g

Nuts
• Brazil nuts 350mg per 100g
• Cashew nuts 250mg per 100g
• Peanuts 160mg per 100g
• Walnuts 150mg per 100g

Seeds
• Pumpkin seeds 590mg per 100g
• Sesame seeds 350mg per 100g
• Sunflower seeds 325mg per 100g

Soya products
• Soybeans 280mg per 100g
• Tofu 60mg per 100g

Legumes
• Lentils 36mg per 100g
• Raw pinto beans 176mg per 100g

As the most abundant mineral in your body, magnesium is extremely important for healthy function but particularly important for people who regularly engage in strenuous exercise. If you are a runner and you want to maximise your performance, consider taking steps to increase your magnesium intake by following some of the tips provided above.

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Tips to Maximize Your Physical Health This Summer

Prateek Mishra / 1 Comment / Health / July 17, 2021

Although last month was Men’s Health Month, there’s no better time like the present to check in on your physical health. No matter your age or activity level, it’s important to regularly visit your primary care doctor and alert them of any concerns. Having these conversations with your doctor will allow them to detect patterns that may be associated with a serious illness, and it will give them the opportunity to provide potential treatment if needed. After a year of uncertainty and the pandemic motivating individuals to take their health more seriously, make this summer a time to put your health first, and encourage the other men in your life to do so as well by taking note of the following three tips.

1. Preventative Care

Compared to women, men are less likely to seek professional health care advice when they suspect something may be wrong with their health. Generally speaking, if a serious problem or risk can be identified early on, the easier it will be to have a preventative plan set in action.

The following are some of the most common health issues men face in their lifetimes:

Skin Cancer
More men than women over the age of 49 develop the serious form of skin cancer known as melanoma. This is broadly connected to the fact that men tend to be less careful about extended exposure to the sun, and are less likely to check their skin thoroughly or visit a dermatologist for a full body skin cancer screening.
July is UV Safety Awareness Month, so it’s the perfect time to assess your risk and take the proper preventative steps to decrease the likelihood of developing any type of skin cancer. Remember, it’s always important to use sunscreen and you should always take precautions such as wearing a baseball cap to shield your head and face from the sun.

Prostate Cancer
Second, to melanoma, men are at high risk for developing prostate cancer. According to the CDC, for every 100 American men, 13 will get prostate cancer in their lifetime. A few factors that will help you determine your risk-level include family history, race, and age. Alan J. Wieder, MD of Fidelis Care notes that African-American men, specifically, are at a higher-risk of getting prostate cancer, and that if you have a family history of the cancer your risk also increases. Additionally, because prostate cancer is commonly found in men over the age of 50, it is important for men that age and older to determine their risk level through routine doctor’s visits.

With that said, Doctors don’t always recommend the screenings if you don’t have symptoms or if you don’t fall into any of the above risk categories. Some symptoms to keep an eye out for include pain or discomfort while urinating, pain in the back/hips/pelvis that won’t go away, and bloody urine.

Heart Disease
Physical, emotional, and psychological factors can all impact the risk of heart disease. Stress and anxiety have a tendency to raise blood pressure, while the food you eat, and your level of activity tend to directly affect cholesterol. If not monitored closely, your cholesterol and blood pressure levels could lead to a broad selection of cardiovascular diseases including but not limited to, heart attacks, coronary artery disease, and strokes.
Age is one of the highest risk factors for heart disease. Due to this, it’s important to set up more frequent visits to your doctor for the purpose of getting your blood and cholesterol levels checked. If you feel like you may be experiencing any relevant signs of heart disease; shortness of breath, chest pain, dizziness/light headedness, and excessive tiredness and fatigue, see your doctor immediately.

2. Exercise

A more active lifestyle can decrease your risk of cardiovascular problems later on in life. We know that not everyone has the time and resources to hire a personal trainer, or hit the gym five times a week, but it’s important to understand even the smallest ways you can keep your heart healthy and happy.

The CDC recommends that anyone over the age of 18 should get at least 150 minutes a week of physical activity, along with doing strength-training exercises at least 2 days a week. This could be going for a short jog once a day, or even just going for a brisk walk on your lunch break or after work. You really don’t need to obtain a fancy gym membership to get in a quick strength-training workout, either just invest in a yoga mat and use the space in your home or apartment. If you need some inspiration, check out our guide on getting a full body workout from home.

3. Diet and Healthy Eating

Even if you consider yourself to be a “fit” individual, the food and beverages you consume day-to-day will have a strong impact on your health over time. Being aware of the good and bad things going into your body will also help to prevent the development of diseases like obesity.

Foods and beverages to avoid, or consume in moderation, include:
Refined grains: white bread, white rice, and pasta
Red meat: beef, pork, lamb and processed meats like bacon and sausage
Fast food: anything that’s deep-fried is most likely going to contribute to increased levels of cholesterol
Alcohol: While it’s okay to have a beer, glass of wine, or a cocktail on the occasion, alcoholic beverages tend to have a high sugar and carb content — excessive consumption can also lead to liver and kidney damage.

Foods you should incorporate more of include:

Whole grains: oats, quinoa, and anything made with whole wheat.
Non-starchy vegetables: green beans, carrots, and leafy greens— the more color, the better!
Fruits: bananas, berries, and apples are all good options to give you a daily boost of vitamins and antioxidants.
Protein-dense foods: chicken, fish, and nuts all tend to provide more nutrients than red meats, plus certain types of fish and nuts give you a healthy dose of the fats you do need in your diet.

Remember to set up that appointment with your doctor and get proactive about your health for a better today and a healthier future. If you’re looking for more online resources, be sure to check out online resources that provide credible information on health topics like the CDC, or even a health insurance provider like Fidelis Care.

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Benefits of online coaching during quarantine

Prateek Mishra / Leave a Comment / Health / May 17, 2020

Did you have an in-person coach prior to the COVID-19 pandemic? Are you missing the support and socialization of group runs? Do you need more accountability to stay on track for your goals and stay healthy, both mentally and physically? Online coaching may be just what you need right now Check out the reasons why:

1. BOOST YOUR IMMUNE SYSTEM & MENTAL HEALTH: Exercise with an adequate amount of rest to recover enough from the exercise being done boosts your immune system! And let’s not forget about the importance of exercise for the state of our mental health. Now more than ever, we need to be proactive with improving our mood and immune function

2. SOCIALIZE WITH YOUR COACH: Humans are social animals! We are built to communicate. Many have lost a lot of their usual socialization time due to the COVID-19 pandemic. We are here to chat with you about more than just your running. We understand that running doesn’t happen in a vacuum, and oftentimes we need to talk about other things going on in your life to figure out the best training plan for YOU!

3. STAY MOTIVATED WITH VIRTUAL RACES & ONLINE RUNNING COMMUNITY: The community that has formed in our online groups has been nothing short of amazing. People are coming together more than EVER through the virtual races we’ve put on. We want EVERYONE to reap the benefits what’s happening in our private groups

4. FEEL SUPPORTED AND ACCOUNTABLE: We hear a lot of runners say they are missing their running support system without running groups and feel the need to stay accountable to someone. Not only will you stay accountable to your coach, but also to accountability groups that you can be a part of.

We are PASSIONATE about getting athletes on the right path to reaching their goals and enjoying the journey along the way. Want in? Head over to click here and just fill the form to get started today!

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