Protein powders give your body an extra kick and are designed to increase your body’s intake of proteins when you can’t get enough from whole foods and natural sources. They also help with muscle recovery after a long workout session, thus allowing you to maintain a high-intensity exercise routine.
In this article, we talk about what to mix with protein powder to lose weight and help shed extra pounds.
What to Mix with Protein Powder to Lose Weight?
Protein powders come from different sources. The type you pick is directly related to your personal preference as all are designed to do the same job. Whether you add a dairy or non-dairy based protein to your daily routine, your muscles will experience a shorter recovery period, and you will be able to kick it harder at the gym.
But when you add your protein powder to food that is rich in calories, you can actually start to gain weight instead of losing it, even if you work out hard. This can be a little frustrating as most people hit the gym to get in shape and lose fat. This is why you need to be absolutely careful with the food you mix your protein powder with.
What Should I Add to my Protein Powder?
Protein powders help you get your daily dose of proteins without consuming a lot of calories from whole foods. Lean meat, eggs, and poultry will provide your body with the essential proteins, but they are also packed with calories that will not help you lose weight.
You can mix your protein powder with water or non-fat milk to have a healthy breakfast that is packed with the essential nutrients. It won’t cause any weight gain and will help your muscles recover after a workout session. As a result, you are going to have bigger and stronger muscles that are able to burn more calories. As your muscles grow, your lean muscles will replace the fat content in your body. You will start to lose weight, and you are going to experience a full-body transformation.
On the other hand, mixing your protein powder with fruit juice or yogurt can add a lot of unnecessary calories to your body. This means that you could gain weight even if you work out at the gym. Remember that protein powders are not zero calories food. Mixing them with honey, bananas or other types of food is not the safest option if you want to keep an eye on your calories intake.
Protein shakes can also be used as a healthy snack during the day. This will help you fight off unhealthy cravings, so you don’t raid the fridge late at night or think about sweets throughout the day.
You should keep an eye on the list of ingredients. Protein powders naturally contain some amount of carbs and fats, and it only makes sense that you take them into account if you are trying to lose pounds. If you are trying to get in shape, then you need to be extra cautious about what to mix with protein powder to lose weight.
If there is anything fashion conscious individuals are fanatical about, it is laying their hands on their favorite designer collections. It is a commonly observed fact that fitness and fashion go hand in hand just like chocolate and peanut butter. There is a reason behind the lean and athletic silhouettes of models – a well-toned and structured body improve the appearance of the clothes which an individual wears. Furthermore, it also broadens the options of yours in choosing what you can wear. Quite interestingly, fitness can comprise of many levels. If you have a well-built body which has the opportunity to work out every day, then you would have limitless options in selecting your outfits. In other words, you can wear a wide array of costumes without worrying too much about the way you look.
The clothing you wear can influence your behavior
As per a study conducted in 2012, researchers have highlighted that the clothing an individual wears can significantly affect his or her behavior. The researchers called it enclothed cognition to emphasize the mental alterations that one goes through when they wear the specific variety of clothing. The volunteers for this study were either given a lab coat to wear or carry nothing worthy of dressing. They were then made to perform attention-related tasks during which the group that sported lab coats emerged victoriously.
In this context, it is interesting to note that the activewear market grew by 7 percent over the past few years. On the contrary, the general apparel market increased only by 1 percent. This highlights the fact that individuals are opting for those types of garments which can make them feel like they are working out. This is where the term enclothed cognition can be applied. Though it can substitute motivation, this phenomenon has the ability to contribute wholesomely to the feel-good factor of individuals.
High levels of fitness can render you a clean look
It is a widely accepted fact that being in great shape presents a man a fresh look. Interestingly, if you are passionate about pursuing your workout regime, then you would have the option to wear anything without worrying too much about the look. In this context, it is important to note that the clean look comes from well-fitting outfits that can wrap around your body so that it can display every portion of your body. This can be best understood by the V-Shaped body of an individual which gets thinner as the outfit moves down the body. A well-tailored outfit should be your ideal choice as it can display every angle of your body. This would make your appearance attractive in front of your onlookers. In other words, if you have a well-toned body, you have the luxury to wear any outfits.
A well-toned body along with the appropriate choice of outfits can help you in goal setting
The amount of pushups and box jumps you can do in the gym would have a definite bearing on your personality. A well-toned body would reap rich dividends in the future not because you are fit, but because there would be a sense of well-being around your overall personality. By sporting the right type of fashion in a well-toned body, you can set yourself up to succeed even in most of the challenging situations.
The proper sense of fashion and fitness go a long way in building self-confidence
By sporting the right type of outfits on a well-exercised body, you would set yourself an opportunity to boost your confidence. It is so because a fit body can have a definite bearing on your mindset. Moreover, the choice of outfits also plays a crucial role3 in ensuring that you can excel in all the tight situations of your life. The surging endorphin hormones help you to stay happy even when the circumstances around you are not too conducive to laugh.
The present trend of wearing activewear both outside and inside the gym
With the increasing popularity of inculcating sporty elements into looks that resemble street style, individuals are increasingly opting for active wear outside gymnasiums too. For instance, in recent years joggers have emerged as one of the forerunners in the category of active wear. It is due to the fact that they are versatile bottom wear options. You can wear them while working out and you can even when you are heading out for a night with your friends.
Incredible India, the tagline is so true when we talk about this great country which is surging ahead in the field of medical science. The country has grown from strength to strength and offers the perfect infrastructure to provide the best medical treatment plans.
This also holds true for hair transplant in India, a wonderful procedure which helps you get back a head full of hair permanently. Such is the demand for this treatment that you will find hair transplant clinics all over the country.
It’s interesting to note that international patients also prefer coming here for their treatment as they are sure to get high-quality treatment at a fraction of the cost. In fact, hair transplant cost in India is very economical compared to other countries, and many international tourists and non-resident Indians are opting for treatment in India.
Which is the best place for this treatment in India?
Generally, this treatment is available all over the sub-continent but there are a few places which are more popular than others. Many prefer undergoing hair transplant in Mumbai as it has the best clinics and doctors for this procedure. The latest technique and cutting-edge technology are used in Mumbai hair transplant clinics to give outstanding results.
The same outcome can be obtained by getting your hair transplant in Delhi, as our capital city is on par with Mumbai where medical and cosmetic treatments are concerned.
Apart from this, there are renowned clinics available for hair transplant in Bangalore, Chennai and Pune. So if you are in or around these places then you are sure to get the best treatment options that guarantee permanent results.
Are you worried about the hair transplant cost in India?
Well, you will be surprised that the cost of hair transplant in India is way less than other places including Turkey and it in no way implies you will get substandard treatment. On the contrary, India has made its mark all over the globe in providing the best hair restoration treatment and that too at a very economical price.
You can undergo FUE hair transplantation for a minimum INR 25000 to a maximum of INR 60000 for a thousand-hair graft. And if you are opting for FUT hair transplant then you shell out an even lesser amount of money as this procedure cost about INR 20000 to INR 40000 for a thousand grafts.
Nowadays, newer techniques are being used such as robotic hair transplant and direct hair implantation which are still in the nascent stage and you will have to pay a substantially higher amount for undergoing hair restoration using these techniques.
The cost of hair transplant in India varies from place to place depending on many factors such as the location of the clinic, type of method used, expertise of the surgeon and the popularity and infrastructure of the clinic.
But in any case, let us assure you that when it comes to quality and cost there is no place better than India for hair transplant treatment.
On what basis will the surgeon decide on the number of grafts to be implanted?
Before the actual procedure, the doctor will analyze your scalp to understand the reason for hair loss and to decide the level of baldness. There are many criteria that are taken into consideration by the surgeon while deciding on the number of grafts to be implanted like the size of the affected area, the color and texture of the hair, the desired density and the availability of hair in the donor area.
You must be probably wondering what has the color and texture of the hair got to do with the actual transplantation. Well, if the color of the hair and your skin tone match than you will need lesser grafts as it gives an illusion of better coverage. Likewise, if you have fine and silky hair then you will need more hair grafts than people who have thick and curly hair. This is so because curly hair tends to look fuller and denser than straight hair.
All these minute details have to be analyzed before making a final decision. So it is always recommended to go to a reputed hair transplant surgeon in India for your treatment.
When you first brush your teeth in the morning, you’re left with a clean and crisp mouth, but as the day goes on, it seems like the bright sensation fades, leaving you feeling less than your best. It can be very distracting to worry about the state of your breath throughout the day.
Here are 7 tips to help you prevent stale breath:
1. Stay Hydrated
As you know, water is a vital element for the proper functioning of your body, but were you aware that it also plays a role in how fresh your breath is? Water keeps the bacteria in your mouth under control with sufficient lubrication. Drinks with citric acid, on the other hand, like soda and sports drinks contribute to bad breath.
So, replace these drinks with water throughout the day and make sure to drink plenty throughout the day.
2. Sugar-Free Mints or Gum
When you’re in need of a quick-fix, you can turn to mints and gum to help. The trick is to make sure that the mints and gum you put into your mouth are sugar-free. Mints and gum can help tackle bad breath in the short term by activating saliva flow, which helps to wash away food debris and bacteria.
3. Avoid Certain Foods and Drinks
There are certain foods that will cause your breath to smell rotten, and the catch is that even if you brush your teeth directly after eating them, bad breath will persist. Certain foods make their way into your bloodstream and travel to your lungs, making an appearance every time you exhale.
If you want to maintain fresh breath throughout the day, avoid consuming:
4. Eat These Foods Instead
Just as there are certain foods and liquids that you should stay away from to keep your breath fresh, there are foods you can use to maintain a clean and neutral scent. Some of the best foods to prevent bad breath are green vegetables which counteract acid, and crunchy foods like apples, carrots and celery, which work similarly to brushing your teeth.
5. Parsley and Mint Leaves
Two effective alternatives to using mints and gum, are fresh parsley and mint leaves, which naturally freshen the breath. Put some in a sandwich bag and carry them with you every day.
6. Keep Your Tongue Clean
One of the most important aspects of proper dental hygiene is keeping your tongue clean. All types of bacteria stick to your taste buds and cause bad breath. For fresh breath, be sure to scrape your tongue at least twice per day. You can even keep a tongue scraper handy for fast bad breath prevention on-the-go.
While mouthwash will not solve your problem if you have chronic bad breath, it is another helpful tool that you can carry with you to use throughout the day for a simple breath brightening.
Your body is the most precious possession, take care of it. – Jack Lalanne
This simple yet important quote by Jack Lalanne has given power and inspiration to many people seeking motivation to improve their health.
In the quest for improving one’s health, one needs to challenge their body in different ways. Exercise is one of the very important requisites required for the same. It is imperative, even though there might be a number of constraints like time and work.
There are many reasons as to why one needs to include exercise in their daily routine. Most people aim for a good physique, however, there might be specific individual goals too. Besides a fit body, exercise also alleviates depression and helps the mind achieve a sense of well being. Especially for women who work, taking out time might be a challenge.
But as they say, where there is a will, there’s a way.
For all the working women out there, here are a few exercises that can be incorporated into one’s daily life to lead a healthy lifestyle:
1. Single Leg Deadlift-
The single leg deadlift targets all the right areas. It activates the entire core area and simultaneously lifts and tones the glutes. Moreover, it ensures you steer clear of back pain.
Here is how you can do it- Stand on your left foot and lift your right foot behind you keeping your back straight. Bend forward at the hips and lower your body as far as possible. The right foot must be parallel to the ground. Pause for some time and then get back to where you started.
Repeat the drill for 30 seconds and then change legs. Use a dumbbell if you have one at home or plan to hit the gym.
2. Side Plank-
Side Plank works wonders for people who want to tighten and shrink the waistline. It reaches the deep abdominal muscles (obliques, transverse abdominus) that are not workable by other abdominal exercises.
Here is how you can do it- Lie down on your left side keeping your knees straight and feet together. Ensure one forearm is directly below the shoulder. Raise your hip area contracting your core until your body is in a straight line from head to toe. Hold this position for 30 seconds without letting your hips drop. Repeat on the other side.
3. Push Ups-
Push Ups and even Pulls Ups tone your entire body, building body strength while burning significant calories. They tighten the chest muscles, helping you fulfill your bikini body goals.
Here is how you can do a Push Up- Get down on all fours and place your hands on the floor ensuring that they are in line with your shoulder. Keep your feet close together. Lower your body almost touching your nose and chest to the floor and then push yourself back up. Don’t forget to keep your core tight.
Squats target the abdominal muscles, quadriceps and glutes, the last two being important muscle groups. Contrary to popular belief, squats, if done properly, strengthen the knee muscles by dividing the impact on the joint.
Here is how you can do a Squat- Stand with your feet hip-width apart. Bring forward your arms, hinge the waist and sit back in a position of a chair. Ensure that the knees stay behind the toes and go down until your thighs are parallel to the floor. Return to the position you started with pushing your heels and lifting your chest.
5. Triceps Dips-
Triceps Dips focus on the triceps area which is a problem area for many women. It engages the core and can affect the lower body with some variation.
Here is how you can do it- Sit on the floor placing your hands on your hips, directly below your shoulders. Bend your knees, placing your feet under your knees and lifting your hips away from the floor. Bend your elbows lowering the upper body till the time your hips are slightly away from the floor. Extend your arms and push on your heels as you return to the position you started.
Lunges are one of the most effective exercises for thighs and the glutes. In fact, lunges are one of the best sculpting exercises as they target the right areas. It is important to take care of the legs while doing lunges so as to not put unwanted strain on the joints.
Here is how you can do it- Keep the upper body straight with shoulders back and the chin up (do not look down). Make sure you engage your core. Take a step forward with one leg and lower the hips making sure both knees are at an angle of 90 degrees. Make sure that the front knee is directly above the ankle and not pushed too far. Also, make sure that the other knee does not touch the floor. Bring the weight on your heels pushing back to the starting position.
Bridges are perfect for a rounded rear keeping your back area healthy and pain-free.
Here is how you can do it- Lie on the floor with your face up and the knees slightly bent, feet flat on the floor. Raise your hips ensuring your body forms a straight line from your shoulders to the knees. Hold the position for a few seconds and then lower your body back to where you started.
Burpees is a great exercise as it targets the entire body. In no time, the person performs ing the exercise goes out of breath toning every vital part of the body.
Here is how you can do it- Stand with feet shoulder-width apart putting all the weight on the heels and arms at the sides. Now push your hips backward, bend your knees slightly and lower your body into the squat position. Place your hands on the floor right in front of your feet. Shift your weight entirely onto them. Jump, taking your feet back to softly land on the feet in a plank position. Ensure your back does not sag. Jump back on your feet so they are outside the hands. Now jump back to the original position, with hands in the air.
9. Shoulder Stand-
This one can help with the yoga part of the exercise. The shoulder stand is an inversion posture that helps in reduction of the appearance of cellulite. This is a great exercise if you are looking at a toned body.
Here is how you can do it- Lie down on your back and lift your hips and legs above the ground. Bring your legs over your head until the toes touch the floor behind you. After placing your hands behind your back, extend the legs straight in the air as you create a straight line from the ankles to the shoulder. Try to hold the position for at least 1 minute before you get back to normal.
We know it isn’t that easy to work out with a packed schedule, but with these simple exercises, you would be able to get it through. After all, health is wealth and compromising on wealth doesn’t seem to be a nice thing to do.
Bio – The blog is presented by Sharda Hospital and rounds up quick and easy exercises for working women. Sharda Hospital is one of the largest super specialty hospitals in Delhi National Capital Region (NCR).
Priligy contains an active substance called Dapoxetine. It belongs to a group of urological preparations and is used to treat premature ejaculation in men aged 18-64 years.
Premature ejaculation is defined as an inability to delay ejaculation until it is desirable for both partners. It is believed that a man has premature ejaculation if ejaculation occurs ≤ 1 minute of penetration.
This is one of the most common sexual problems affecting men of all ages. Since premature ejaculation affects self-confidence and can even lead to psychological problems (anxiety and depression), it is recommended to treat this problem in a timely manner. In fact, research has shown that 29% of men are dealing with premature ejaculation at some point.
Mechanism of Action
Priligy is a potent selective serotonin reuptake inhibitor, and it is believed that this mechanism is responsible for its beneficial effect in the treatment of premature ejaculation. Ejaculation is primarily regulated by a sympathetic nervous system and nerve impulses for ejaculation come from a reflex center in the spinal cord, which is under the control of the brainstem and serotonin.
Efficacy of Priligy
The efficacy of Priligy was demonstrated in five double-blind, randomized clinical studies that included a total of 6081 men who suffered from premature ejaculation for at least 6 months. One group of men was taking Dapoxetine and the other group was taking a placebo for three months. The results of all five clinical studies have shown that Priligy on average extends the time needed to ejaculate in 6-7 minutes if administered at a dose of 30 mg or 12-13 minutes if administered at a dose of 60 mg.
The recommended starting dose for men aged 18-64 years is 30 mg, 1-3 hours prior to the planned sexual activity. Treatment should never start with a dose of 60 mg daily, as this increases the risk of side effects.
If a 30 mg dose does not deliver the appropriate effect, then it may be increased to 60 mg. However, bear in mind that the incidence of side effects is higher with a 60 mg dose. If the patient experiences side effects with a 30 mg dose, then the dosage should not be increased to 60mg.
Keep in mind that dapoxetine it is not intended for every day and continuous use, but should only be used when sexual activity is expected. Long-term use of this drug has not been studied.
The use of Priligy dapoxetine in patients below age 18 is not medically justified and must be avoided. Also, there is no data on the safety of Priligy use in patients above the age of 64.
Priligy is contraindicated in patients with heart failure (NYHA grade II, III or IV), ischemic heart disease (e.g. heart attack), valvular heart disease, or atrioventricular block. Cases of neurocardiogenic (vasovagal-mediated) syncope have been reported. Syncope can aggravate the condition in patients with heart disease. However, clinical studies have revealed that Priligy exerts no other cardiotoxic effects – it does not affect QT interval and heart rate.
Since Dapoxetine is, by its pharmacological action, classified to selective serotonin reuptake inhibitors (which are most commonly used in the treatment of depression), it can interact with other antidepressants, such as monoamine oxidase inhibitors (Moclobemide, Isocarboxazid, Phenelzine, and Tranylcypromine). The simultaneous administration with these medicines can lead to accumulation of serotonin in the blood which may cause a condition called serotonin syndrome. Serotonin syndrome is characterized by hypertensive crises and arrhythmias which may have a fatal outcome!
The concomitant use with drugs that inhibit the enzyme through which Priligy is metabolized is also contraindicated as they can significantly increase the concentration of the Dapoxetine the blood and increase the risk of adverse effects. Such drugs include:
Antifungal drugs, such as Ketoconazole, Itraconazole, and Fluconazole.
Macrolide antibiotics, such as erythromycin, Clarithromycin, and Azithromycin.
HIV protease inhibitors, such as Darunavir, Fosempranavir, Lopinavir, Ritonavir, Atazanavir, Nelfinavir, and Saquinavir.
Nefazodone – a drug used in the treatment of major depressive episodes.
Clinical studies have shown that Priligy can cause orthostatic hypotension (a sudden drop in blood pressure accompanied by fainting when suddenly getting up from a sitting or lying position). It is recommended to determine the blood pressure in the standing/sitting/lying position before the initiation of therapy. The therapy should not be started if the patient has low blood pressure.
Except for orthostatic hypotension, cases of syncope (loss of consciousness due to low blood pressure) have been reported. That’s why patients are advised to avoid operating/handling hazardous machines because they could be harmed if they faint while operating/handling these machines.
The risk of orthostatic hypotension and syncope can be reduced by taking sufficient amounts of water during the day (at least 2 liters). The simultaneous use with alcohol increases the risk of these side effects and therefore the use of alcoholic beverages must be avoided.
Although very rarely, Priligy can provoke suicidal ideas. If you notice this side effect, stop using the medicine immediately and contact your doctor.
Priligy Dapoxetine may cause the following side effects:
Cymbalta Duloxetine is a prescription drug used for the treatment of anxiety, depression, fibromyalgia, and diabetic neuropathic pain. The medicine works by increasing the presence of the neurotransmitters (norepinephrine and serotonin) in the brain. Cymbalta was approved by the Food and Drug Administration (FDA) in the year 2008, and by 2009 more than 14 million doses of the medication has been dispensed. It was the second drug that was approved by the FDA for treating fibromyalgia. Since its introduction, it has been generally known that sudden discontinuation of the medication, as well as other antidepressant drugs, can cause anti-depressant withdrawal syndrome. Patients who suddenly stop using the medicine are known to experience different side effects and this is why it is highly recommended that individuals do not stop the treatment abruptly. Instead of stopping the usage suddenly, it is advisable that the drug be reduced gradually. It is essential to point out that the severity of side effects is largely dependent on the size of the dosage used by the patient, as well as the duration of usage. Before you decide to stop the treatment, first speak with your physician and agree on the best approach to stopping the medication.
Cymbalta Duloxetine: Withdrawal Syndrome
Stopping Cymbalta abruptly comes with a serious side effect known as Cymbalta Duloxetine withdrawal syndrome. According to the United State Food and Drug Administration Advisory Committee
Feedback on Cymbalta Withdrawal Syndrome, there has been evidence that shows that the sudden discontinuation of the medication can result distress, and injury. The adverse effects of sudden discontinuation of the medication can be severe and continue for a period of time ranging from a couple of weeks to months. So many patients have reported serious and severe effects of discontinuation of the treatment, that it is well worth consulting your physician before you stop your medication. Some of the withdrawal symptoms that can be experienced after sudden discontinuation of Cymbalta include extreme mood swings, suicidal thoughts, insomnia, nightmares, nausea and vomiting, excessive sweating, diarrhea, limb pain, fatigue, headache, agitation, tinnitus, seizures, hypomania, anxiety, involuntary laughing or crying, and hypomania.
Psychological Effects of Withdrawal Symptoms
Patients who abruptly stopped taking Duloxetine may experience some psychological symptoms. In some cases, these psychological symptoms may set in within 24 hours of stopping the medication and can last up to three days or even three weeks. Some of the frequent symptoms of withdrawal include rebound depression, low mood, anxiety, and apathy. Cymbalta strongly impacts on serotonin; it, therefore, takes many days after discontinuation for the body’s natural serotonin system to get back to normal. According to a study published in the Journal of Affective Disorders: December 2005 issue, it was documented that close to 50% of individuals taking Cymbalta Duloxetine for a long period of time experienced some general withdrawal symptoms such as psychiatric disturbances. These psychiatric disturbances include irritability, depression, anxiety, nervousness, and crying.
Sensory and Movement Symptoms
Individuals that stop using Cymbalta may experience episodes of sensory and movement disruptions, such as vertigo, tingling, dizziness, numbness, electric shock sensations, and restlessness. Dizziness has been reported to be the most common symptoms of withdrawal syndrome, occurring in 19% of patients using the medication.
Other Withdrawal Symptoms
There are many other symptoms that a patient can experience during withdrawal. These symptoms include digestive, sleep and physical disturbances. Patients can also experience a headache, flu-like symptoms, and weakness. In addition to these, there is also the likelihood of experiencing gastrointestinal disturbances such as nausea, vomiting, and change in appetite. Sleep disturbances, such as nightmares and insomnia, can also come into play after discontinuation of the medication. In some studies, insomnia was experienced by about 6% of patients who were placed on the medication for a long-term period, while 3% of the patients experienced nightmare episodes.
How to Discontinue Using Cymbalta Duloxetine?
When it comes to stopping the usage of Cymbalta Duloxetine, the prescription information indicates that a gradual reduction on the dosage of the medication instead of sudden discontinuation is recommended. In case unbearable symptoms are experienced during the decrease of the drug, or when the medication is discontinued, it is recommended that the previous dosage be resumed. The medicine can be reduced gradually again at a more low dosage. Although a gradual reduction in the dosage is the best approach to stopping the usage of the medication, it is important to point out that Cymbalta comes in three different doses: 20mg, 30mg, and 60mg. Another issue with the drug is that it is in a capsule form, so breaking it into half is absolutely impossible. On top of that, the capsule cannot be opened to allow reduction of the content. All these make it almost impossible to gradually reduce the dosage of the medication. The next question then will be: What should you do if you want to discontinue using Cymbalta Duloxetine?
If you have been prescribed with Duloxetine and you want to discontinue using this medicine, the first step is to discuss a discontinuation plan with your physician. It is important that your doctor is aware of the severity of Cymbalta Discontinuation Syndrome. You should take time to discuss the different options available for the treatment of the numerous symptoms that may occur in the process of discontinuing the drug. Many doctors have discovered that switching the medication to a different kind of antidepressant that does not come with serious withdrawal symptoms is a great idea. Your health provider will definitely know the best approach to take in helping you discontinue the medication in a systematic manner.
If you are planning on taking the medicine then it is important to keep in mind the Cymbalta dosage and make sure that you understand the health benefits as well as the risks of withdrawal syndromes. You need to discuss this extensively with your doctor and agree on the best medication to treat your health problems.
In India, the senior population is expected to rise from 76.6 million people in 2006 to 173.1 million in 2026. This segment of the population faces various physical and psychological problems, one of the most serious of which – is falling. Serious falls are associated with a higher rate of mortality (especially when osteoporosis is present) and are a marker of poor physical and cognitive states. According to the World Health Organisation report, about one-fifth of all fall-related deaths happen in India. In this post, we discuss the important ways that we can help the elderly prevent falls.
Why do seniors in India fall?
Some of the most common reasons why seniors fall include arthritis, gait problems, being over 80, having visual issues, taking specific medication (including antiarrhythmic and psychiatric drugs), having experienced a previous fall, and cognitive impairment. Although they are common in both sexes, recent research conducted in Kerala State has found a higher rate of falls in elderly women living in long-term geriatric homes, compared to those living with family or in their community.
Solutions for seniors:
There are many approaches that can be taken to lower the risk of falls in the elderly. One is by reducing depression, which elevates the likelihood of falls. Researchers postulate that living in a geriatric home can reduce psychosocial health, yet seniors living at home can also feel isolated and anxious or depressed. One way to help elders feel safer and increase their self-confidence is wearable technology, which informs doctors of falls and also lets family members know if an emergency situation is at hand. Another is to make changes to seniors’ diets.
Why is protein important?
Muscles move our skeleton, but also serve as the stabilizers of our body. All our tissues are composed of proteins, which in turn consist of amino acids. To help boost muscle mass and strength, protein is vital, but timing is as important as quantity. A study published recently in the Journal of Clinical Nutrition has found that spreading protein equally among the three daily meals is key for elderly people. The study followed 1,800 seniors for three years, reviewing their protein consumption patterns. They found that participants of both sexes who consumed protein in a balanced manner throughout the day had more muscle strength than those who consumed more protein-rich foods in the evening and less at breakfast.
There are additional steps we can take. Creating safer interiors and removing fall risks at home, ensuring seniors feel more secure through wearable technology, and dividing protein consumption equally into the main meals of the day, are just a few. With statistics showing that lifespans are steadily increasing, it is imperative to work to ensure that the elderly enjoy the best quality of life, free of the pain and psychological impact of falls.
Losing weight is extremely hard, but luckily, there are so many ways to do it. If you hate dieting, then you could try exercising and eat whatever you want (in moderation!) or if you hate sweating, you could try weight loss supplements.
Below we outline three different methods for losing weight.. However, don’t think that applying one method is the secret you’ve been waiting for. If you’re having trouble losing weight, starting an extreme exercise routine can’t be the only solution for weight loss; you need to have a practical balance of diet and exercise to maintain a healthy body weight. Learn more about weight loss supplements, eating right, and exercising in the article below.
1. Diet Supplements: Why Natural is Best
What makes diet supplements natural? Their ingredients are derived from the flowers, seeds or roots of plants, which have natural effects to help you lose weight. Most natural supplements stem from Ayurvedic medicine, which is an ancient Indian practice that uses plants to heal the body and mind. Diet supplements curb your appetite and help your body burn more fat cells even when you’re not exercising. You can read reviews and comparisons of different natural supplements online – there’s plenty of information available.
Forskolin is taken from the roots of a plant related to the mint family and is found in Asia. Its effects assist in burning fat cells and help boost your metabolism. It is best taken before a meal to help with curbing your appetite. A faster metabolism helps digest food more quickly and therefore increase the chances of losing weight. Unlike other supplements that also help with curbing sugar cravings, forskolin works more with your metabolism. Known now in the US as the miracle pill, it has been used in Ayurvedic medicine to treat asthma, glaucoma and allergies, among other diseases and ailments. Although there hasn’t been a lot of research on it, a study of obese men has shown that forskolin increased their fat loss, more so than the placebo group.
b. Raspberry Ketone
Raspberry ketone is derived from the chemical that give raspberries their distinct smell. Not only does it help your body burn more fat while exercising, it also regulates your blood sugar levels. If you have low blood sugar, your sugar cravings spike and you tend to eat way more than you need to, so having regular blood sugar levels aids in not eating too much. It also is an appetite suppressant so you’ll feel full, eat less junk and burn more body fat while exercising.
c. Green Coffee
Finally, green coffee is a great supplement to take to help you lose weight. Green coffee gets its name as it is an extract taken from unroasted coffee beans, which are green. Unroasted beans have less caffeine than roasted, but still can speed up your heart rate and increase alertness, giving you more energy throughout the day. Because of the lower amount of caffeine than coffee, green coffee stabilizes your blood pressure and avoids big energy crashes..
What Should You Be Eating?
Although there are diets that claim to help you quickly shed pounds, they aren’t necessarily helpful for a consistent weight loss that will stick. For example, going on the keto or Atkins diet helps you lose a lot of weight quickly, but the moment you go off the diet, you regain the weight you worked so hard to lose. Instead, aim to lose 1-2 pounds per week by:
Portion Control: Eating less food reduces the amount of calories your body burns. That way it can speed up your metabolism, so you’ll be burning more calories than you’re consuming
Keeping A Food Diary: Figure out how much you’re eating per day and lessen it.
Being Informed: Read food labels to see what you’re consuming.
Staying Hydrated: A lot of times when you feel hungry, you’re actually thirsty.
Remember, if you’re eating habits change drastically, that could affect your metabolism. Reducing your calorie intake too much can actually slow down your metabolism. Your body will go into starvation mode, which starts burning muscle tissue as energy first, and storing your fat. You need to limit your portions, but only to a point where you’re eating slightly less. This will help reduce your calorie intake and help your metabolism adjust to your new eating habits without drastically change your body.
Eating less while making sure you’re getting enough nutrients for your body to properly function means a carefully constructed diet. Avoid processed foods as they are high in saturated fats and sugars. There are healthier ways to get sugar and fats. Foods you should be eating are:
Whole Grains: Get your carbohydrates in with long-lasting energy from whole wheat grains or oatmeal
Fruit: Not only do you curb your sweet cravings by the fructose in fruit, you can also get a healthy amount of fiber to regulate your bowels.
Proteins: You can get a healthy dose of protein from lean meats like chicken, poultry, or in beans, nuts and legumes
Omega-3 Fatty Acids: They are healthy fats that maintain your figure, keep you full, and improve the quality of your skin
The best way to increase calorie output is by exercising. That doesn’t mean you need to spend hours at the gym, lifting weights or sweating on a treadmill. The goal is to raise your heartrate at least three times a week for thirty minutes. This can involve all kinds of exercise, as long as you’re not overly straining yourself.
If you have weak joints or stiff limbs, you can try some low-impact exercises, such as:
No need for any expensive gym memberships or trainers; most exercises just need sneakers and some free time. You can use your breaks at work to do some quick push-ups and squats, or go for a run before work to wake you up and make you feel energized. Keep moving and you’ll be able to lose a lot of fat.
When you start seriously working out, lifting weights and exercising regularly, you may be surprised that you are not losing weight. That’s not because you’re exercising wrong, but rather because you are building muscles which actually weigh more than fat. However, you’ll see your waist slim down as you dedicate your time to workouts, so you’ll know what you’re doing is really working.
3. Losing Weight: It Takes Work
Unfortunately, there is no magic pill to take that will help you lose weight and stay looking fit and slim. It takes work and dedication to lose weight and keep the weight off. Most people find a partner or friend to join them in their weight loss journey in order to maintain motivation and to rely on somebody else to go through this together. With a proper diet, exercise, and a little help from weight loss supplements, you’ll be on your way to your goal weight in no time.
Fitness may be your driving force for staying healthy, but a small dose of vanity is an acceptable reward after you’ve slaved away at the gym, slowly sculpting a toned body that makes you proud.
If you’re looking for quick tips to tackle pesky stomach bulges before summer, don’t miss this essential list:
1. Maximize the Cardio
In order to advertise those flat abs, you will need to develop them first! Your initial step is to lose the thin layer of fat separating your six-pack from the world, and the only way to do this is to burn more calories than you are storing. Your best plan of attack? Cardio exercises like jogging or HIIT!
2. Strengthen the Core
While it’s true that a thousand crunches aren’t going to do the trick, you can still firm up your waistline by regularly performing flutter kicks, squats, and planks. Join a yoga class for even more value, and lose weight while at work by sitting on an exercise ball instead of your standard desk chair.
3. Add Weight Resistance
Along with core attention, you should also be throwing some weight training into your workouts. The list of reasons for this is extensive: calories will drop faster, muscle growth will surge, and the metabolism will kick into high gear. To specifically activate your abdominals, concentrate on compound lifts such as squats, bench presses, and deadlifts.
4. What to Eat
The final piece of the sacred ab-puzzle comes from the kitchen. Flushing the system with ample fiber and loading up on protein are logical suggestions, but the rumors which advise against carbs and fats are inaccurate at best. Consuming healthy fats in moderation (nuts, olive oils, avocado) helps to balance out your hormones, while adding good carbs (sweet potatoes, brown rice, oatmeal) into your post-workout meals, means they won’t turn into fat so easily, but will replenish your depleted energy levels.
5. What Not to Eat
No one needs to tell you that you won’t get a flat tummy with fistfuls of buttery biscuits and a side portion of fries, but there are other guilty foods out there which people tend to overlook. Fruit and honey may be rightfully praised as healthy sweeteners, but they are still exploding with enough sugar to pack padding onto the waistline. Similarly: broccoli, kale, and cabbage are nutritious goldmines, but they also produce a lot of gas which can cause bloating. Avoid these closer to your beach outings if you really want to impress someone.
6. How to Eat
It’s not enough to simply watch your diet either, as you must eat in the correct manner too. Ensure you chew your mouthfuls rigorously, which will ease the digestion process and reduce potential overeating by giving the food a chance to hit your stomach. In the same vein, minimize your portion sizes but eat more regularly, with four to six smaller meals a day.
7. Drink Loads of Water
Drinking plenty of water is always recommended no matter what the situation. In regards to your abdominals, it’s worth noting that a dehydrated body tends to retain liquid and then bloat the belly outward. H2O also naturally suppresses the appetite and helps to flush the body out, so this is a no-brainer.
8. Cut Down on Sodium
If you think you’re retaining water anyway, it’s more than likely that your sodium intake is to blame. Thankfully, this weight is relatively easy to get rid of, simply by dodging salt. Read the food labels, cook each meal yourself, and replace the flavouring with more interesting herbs and spices.
9. Cut Down on Alcohol
Sunshine is a great excuse to party, but sometimes you’ve got to make a decision about what you value more: your booze or your stomach? After a drinking session, your body likes to collect fat around the midsection for safe keeping until the liver gets rid of the toxins, which leads to what is commonly known as “the beer belly”. Not to mention that most alcohols are very high in calorie content anyway while intoxicated individuals tend to gravitate towards junk food too.
10. Intermittent Fasting
If all else fails, it may be worth looking into some healthy fasting techniques, as these patterns may not only flatten your stomach but have also been shown to give your insulin a chance to level out now that the onslaught of carbs is gone. The most commonly recommended schedules are to either abstain from food for 16-hours a day or 24-hours twice weekly.