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Glutes are an essential body part which helps in walking, climbing and other activities. If you do not tone them then they become weak. You should always exercise and keep them healthy. Not always we need to lift weights and go to the gym for toning our muscles. We can do simple exercises even at the comfort of our home without needing any equipment. You can always search online for videos for learning the exercises in detail. Hip Thrust women doing hip thrust, Credits: pexels This exercise is one of the best exercises to do at home. it leads to a particularly toned butt that everyone will compliment you on. Your back should be against a bench and bend your knees. You can use weights like a dumbbell for your pelvis Give a thrust to your hips upward and downward Squeeze your glutes tightly and repeat again Goblet squats Place your feet with shoulder distance apart and use a kettlebell at your chest levels Inhale and bend the knees and push the hips back and get into a squat Get your hips to level of knees and exhale You can easily repeat 10-12 times Romanian Deadlift person lifting weight, Credits: pexels This exercise is specifically good to tone up your glutes. It is essential to incorporate some variation in the form of exercises you do. If you do the same things or exercises again and again then your body will get used to that ting and would not respond to it. Take a dumbbell in both hands each Keep your hip-width distance equal and stand with bent knees Hands should remain close to the legs and bend your knees Push hips and return to starting position and repeat this Always squeeze your glutes while doing the exercise for maximum results Walking Dumbbell Lunge The steps to do this are similar to do lunges, except this is done with weights. Hold dumbbells in both hands Bend your knee at 90 degree and the other knee should also bend but not fully touch the ground Repeat this for both legs You can do 2-3 sets of this which 15 reps Kettle swings person performing kettle swings, Credits: pexels Stand with shoulder width apart with a kettlebell in front of you. Throw the kettlebell and catch it by your hips Inhale and exhale and watch your breath Hike the ball and guide it to fall You can repeat this 10 time for 2-3 sets

Legs are an important part of our body and should be looked after well. It is important to exercise regularly and keep your body and legs in a good shape. Legs should also be toned and strengthened through exercise. If you keep your legs fit, then your posture is improved and you will be able to move around a lot. All women should take care and do leg exercises as they are more susceptible to lower limb injury. If you do leg exercises regularly then your legs will get the much needed strength. Your muscles will flex and relax. You will also have more support to move around. Not all exercises need you to lift heavy weights. You can do them anywhere and everywhere. Read on to know more about it. Squat leg exercise, Credits: pexels Squats means that you need to sit down and get up back again. But the body posture and form should be correct, otherwise it might lead to damage. By doing squats you primarily target glutes and quads muscles. Remember to keep your core engaged. If you like to jump, then try jumping squats which are all the more interesting. Remember to inhale and exhale properly while doing the exercises. Lunges Lunges leg excercise, Credits: pexels Lunges are great leg exercises which can be done anywhere. But tis requires a lot of balance and stability. If you learn this well then your back, hips, and legs will be strengthened. When you master the basic lunges, then you can try walking lunges or lunges with weights. Inhale and exhale properly as you do it. Do equal number of repetitions on both the sides. Lunge back kick This move works your glutes, abs, quads, calves, hamstrings, and hip flexors. Do 2-3 sets of it. keep your breathe in check. Squeeze your glutes as you do this exercise. Repeat the same on the  other leg as well. Breathe out as you kick back and breathe in when you lunge. Calf Raise Do not neglect the calves as they are essential too. Strong calves can enhance your stability and can help in activities like running etc. and decrease your chance to have injuries. Raise your heels 5 to 10 cm above the floor level. Side leg raise This simple exercise can be done on a mat without lifting any weights. Make sure to keep your lower back comfortable to avoid injury. Side plank raise side plank raise leg exercise, Credits: pexels This simple exercise works on your abs, obliques, back etc. Get yourself into the plank mode and raise you leg above the hips. Do 20 repetitions on each side. Make sure you engage your core and a straight line is formed and your shoulders are correct. You can lift your upper arm to the ceiling for balance. Donkey kicks donkey kicks leg exercise, Credits: pexels Donkey kicks are another great leg exercises. They work on your glutes, back and thighs. They are relatively easy to do. Do 20 repetitions in a set and repeat the set twice. In all the exercises keep a close watch on your posture and spine. While raising your leg up, do squeeze your glutes. Also, spread the weight evenly and balance well.

Our trunk has muscles which help in sitting and bending. The trunk also supports the spine. It is important to protect them and keep it fit. Listed below are trunk extension exercises that can be easily performed anywhere. Trunk Extension on Ball with Scapular Retraction trunk extension exercise, Credits: pexels This exercise focuses on the scapulae. Training your shoulders to move well can also build a strong trunk.  This exercise is simple to do and can be done anywhere. Steps to do it. Kneel in front of the exercise ball, keep your feet against the wall behind. Your spine should be in neutral position. Hold your arms out for a few seconds and then bring the arms back.  Do 10 reps each and do 3-5 sets. Trunk Extension with Shoulder Abduction This is done when the shoulder movement is in abduction mode. This does not involve pulling the arms and scapulae back, but the scapulae have to be retracted. This exercise will stabilize the scapular muscles and provide a long phase of isometric contraction. steps to do it. Kneel in front of an exercise ball with your feet placed against the wall Spine should be neutral Do 10 reps each, can do 3-4 sets of exercise Trunk Extension on Ball with Overhead Reach trunk extension exercise, Credits: pexels This is a tough exercise to do. In this the arms are high above the head instead of the shoulder. This creates more stress and extension on the tensors. You may repeat this 10 times and do 2-3 sets of it. But remember to keep the spine in a neutral position.

In an ideal world, everyone would consume adequate amounts of protein through their diet. If only it was so easy. The harsh truth is that most people find it extremely challenging to fulfil their protein requirements from their food alone. Worse still, a majority of people are not even aware that they lack protein in their diets. Over a long period of time, prolonged lack or lower than the recommended intake of this vital macronutrient results in muscle loss, weight gain, weakened immune system, and other health complications. In such a scenario, a whey protein powder becomes a boon. It can be used easily by people wanting to increase the amount of protein in their diet. Moreover, it does this in a perfectly healthy manner, without supplying your body with extra fats in the process. Whey protein is essential to repair the body’s tissues and help you battle all kinds of bacterial and viral infections. Your body’s immune system cells depend on protein. So, you must consume the recommended amount of this muscle-building macronutrient. Today, the market is flooded with various whey protein powders, all promising big things. But there is a very fine line between promising and actually delivering. Are you tired of experimenting with numerous protein powders only to get disappointed? Here is a whey protein powder, that unlike many, will not only help you shed weight, build muscle but will also help you build a rock-solid immunity. How You Can Build Strong Immunity with Foodstrong Haldi Badam Protein? Man with a strong immunity, Credit: Canva Your search for the best whey protein ends here. Here are seven ways by which Foodstrong’s Haldi Badam Protein will energise you and prevent you from falling prey to any diseases. This whey protein powder provides a whopping 24 grams of high-quality whey protein in a single serving. Protein derived from grass-fed cows has an edge over other protein variants as it is proven to build stronger muscles and bones. Regularly consuming this Haldi Badam protein will prevent you from experiencing weakness and fatigue, which are the tell-tale signs of a weak immune system. Foodstrong’s protein powder contains ingredients like green tea extracts, which, with every serving rejuvenates your body with loads of antioxidants. This extract is known for its metabolism-boosting properties which enables your body to stay in a healthy weight range. Green tea contains compounds that prevent the onset of autoimmune diseases. Hence, with every scoop of this whey protein, you enhance your immune strength manifolds. Another major ingredient in this protein powder is turmeric extract. Turmeric is an ancient spice which contains a powerful compound called curcumin. It is anti-inflammatory and full of antioxidants. You will not suffer from flu and other common viral infections as long as you make this protein powder a part of your diet. A healthy gut is the foundation of your well-being. Enzymes play a vital role in assisting your immune system. Without their presence nutrients will not get absorbed in your digestive system. Foodstrong’s protein powder contains a blend of digestive enzymes. It means that every ounce of the protein powder you consume will get absorbed by your body. Thus, it facilitates better digestion and a better immune system in the process. Healthy fats, like those found in nuts and seeds, also proof your pulmonary immune system from any infection. As can be gauged by the name itself, Haldi Badam protein powder contains almonds as a key ingredient. That means your body will receive all the micronutrients that are present in almonds like magnesium, zinc, and vitamin E. Stress is a major culprit behind a weakened immune system. Unfortunately, today stress is more commonly experienced by people than ever before. However, you won’t find yourself suffering from stress-related immunity problems once you start consuming this protein powder. Along with green tea and turmeric extracts, it also contains ashwagandha extracts. Ashwagandha is an adaptogen. It boosts your body’s resistance to stress. Thus, you won’t suffer from the adverse effects of stress. Many whey protein powders are made with cow milk that is not free of antibiotics. It can be harmful to your health. However, Foodstrong’s whey protein powder is derived from cow milk that is free of any antibiotics. It is just one more reason to make it an essential part of your healthy diet. 3 Ways To Enjoy This Protein Powder Man drinking protein powder, Credit: Canva Open a sachet, and pour the contents into a glass of milk or water. Mix it well and drink it all. Toss the contents of this protein powder sachet into a blender filled with some oats and banana slices. You can also add some ice cubes on top. Blend it and your protein shake is ready. Mix the contents of a sachet with your cookie dough containing choco-chips and banana paste. Bake it and your protein-rich cookies are ready.

Hot water springs or natural geysers are natural wonders that occur across the globe. The hot water in them is filled with sulfur and is said to have many healing properties. Hidden Hot Springs or natural geysers in India Chumathang and Panamik, Ladakh. Dhuni Pani, Madhya Pradesh. Manikaran, Himachal Pradesh. Benefits Of Hot Water Springs There are umpteen number of benefits of hot water springs. Lets look at some of them. Improves blood circulation A couple in natural geysers, Credits: pexels Natural hot water springs are loaded with natural minerals like calcium etc. When we sit inside hot water springs out body soaks up these minerals and improves blood circulation and adds a glow to your skin. Reduces Stress levels and improves sleep quality Women in hot water spring, Credits: pexels The natural hot water relaxes the nerves and muscles and alleviates your stress levels. When you are less stressed and relaxed, the sleep quality and the overall health improves. Relieves Pain Women in hot swimming pool, Credits: pexels Some studies have reported that heat from the hot water blocks pain receptors in our bodies. It removes fatigue and rejuvenates you. Treat Skin Infections Women Using Smartphone in Pool, Credits: pexels Minerals in the hot water spring helps in improving your skin quality. Sulfur can treat various skin reactions like rashes, eczema, skin irritation etc. it can also treat dry scaly scalp problems. Detoxification women’s in pool, Credits: pexels Soaking up in the hot water spring can release toxins from your system and create a good hormonal balance. Boost Immune System people drinking water, Credits: pexels Minerals that are present in the hot water can help you fight infections.

Circadian rhythms are 24-hour cycles that are part of the body’s internal clock, running in the background to carry out essential functions and processes. One of the most important and well-known circadian rhythms is the sleep-wake cycle. Types of circadian rhythm disorders women with circadian rhythm disorders, Credits: pexels Jet Lag Disorder This occurs when a person crosses multiple time zones in a short period of time and gets its name from the fact that it is often experienced by people who take intercontinental flights. Until a person’s circadian rhythm can acclimate to the day-night cycle of their new location, they are likely to suffer sleeping problems and fatigue from jet lag. Shift Work Disorder Work obligations can cause major disruptions in a person’s circadian rhythm. Shift work, which requires having to work through the night and sleep during the day, puts a person’s sleep schedule directly at odds with the local daylight hours. Advanced Sleep Phase Disorder People with this type of disruption find that they get tired early in the evening and wake up very early in the morning. Even if they want to be up later at night or sleep later in the morning, people with an advanced sleep phase disorder usually cannot do so. Delayed Sleep Phase Disorder This type of circadian rhythm disruption is associated with “night owls” who stay up late at night and sleep in late in the morning. Non-24 Hour Sleep Wake Disorder This condition occurs primarily in people who are blind and are not able to receive light-based cues for their circadian rhythm. Their body still follows a 24-hour cycle, but their sleeping hours constantly shift backward by minutes or hours at a time. Irregular Sleep-Wake Rhythm Disorder People with this rare disorder have no consistent pattern to their sleep and may have many naps or short sleeping periods throughout a 24-hour day. Timing is everything, and it also has a huge impact on your health. Now there’s a blood test to better understand your internal time clock and optimize it for better well-being. A test to check your circadian rhythm a women in sleep, Credits: pexels The Time Signature test was developed by researchers at Northwestern Medicine scientists. It requires two blood draws. It offers insights through gene expression markers into the time in your body compared to time in the external world. For instance, it may be 8 a.m., but your body may be operating as if it’s 6 a.m. Previously, determining a person’s internal clock could only be done by drawing blood multiple times over a specific span. The test, which measures 40 different gene expression markers in the blood, can be performed any time of day, regardless of the patient’s circadian pattern or level of restfulness. A Processes in nearly every tissue and organ system in the body are orchestrated by an internal biological clock, which directs circadian rhythm, such as the sleep-wake cycle. Some individuals’ internal clocks are in sync with external time but and others are out of sync and considered misaligned. The new test for the first time will offer scientists the opportunity to easily examine the impact of misaligned circadian clocks in a range of diseases, from heart disease to diabetes and Alzheimer’s disease. When the blood test eventually becomes clinically available, it also will provide doctors with a measurement of an individual’s internal biological clock to guide medication dosing at the most effective time for his or her body. The software and algorithm are available for free to other scientists so they can assess physiological time in a person’s body. Northwestern has filed for a patent on the blood test.

An internal “body clock” regulates your sleep cycle, controlling when you feel tired and ready for bed or refreshed and alert. This clock operates on a 24-hour cycle known as the circadian rhythm. After waking up from sleep, you’ll become increasingly tired throughout the day. These feelings will peak in the evening leading up to bedtime. This sleep drive – also known as sleep-wake homeostasis – may be linked to adenosine, an organic compound produced in the brain. Adenosine levels increase throughout the day as you become more tired, and then the body breaks down this compound during sleep. It is a well known fact that for good health, we should fall asleep quickly and sleep solidly for about eight hours – otherwise we’re at risk of physical and psychological ill health. There is some evidence and Michael Siropaides suggest that those who consistently restrict their sleep to less than six hours may have increased risk of cardiovascular disease, obesity and diabetes. The biggest health risk of sleep deprivation comes from accidents, especially falling asleep while driving. Sleep need varies depending on the individual and can be anywhere from 12 hours in long-sleeping children, to six hours in short-sleeping healthy older adults. But despite the prevailing belief, normal sleep is not a long, deep valley of unconsciousness. The sleep period is made up of 90-minute cycles. Waking up between these sleep cycles is a normal part of the sleep pattern and becomes more common as we get older. It’s time to set the record straight about the myth of continuous sleep – and hopefully alleviate some of the anxiety that comes from laying in bed awake at night. Are there any alternatives to continuous sleep? The siesta pattern Sleeping Women, Credits: pexels The siesta sleep quota consists of a one- to two-hour sleep in the early afternoon and a longer period of five to six hours late in the night. Like mammals and birds, humans tend to be most active around dawn and dusk and less active in the middle of the day. It’s thought the siesta was the dominant sleep pattern before the industrial revolution required people to be continuously awake across the day to serve the sleepless industrial machine. It’s still common in rural communities around the world, not just in Mediterranean or Latin American cultures. Our siesta tendency or post-lunch decline of alertness still occurs in those who never take afternoon naps. And this has less to do with overindulging at lunchtime and more to do with our circadian rhythms, which control our body clock, hormone production, temperature and digestive function over a 24-hour period. Bi-phasic sleep pattern women sleeping, Credits: pexels Past records also suggest that a segmented or bi-phasic sleep pattern was the norm before the industrial revolution. This pattern consists of an initial sleep of about four and a half hours (three sleep cycles of 90 minutes each) followed by one to two hours of wake and then a second sleep period of another three hours (another two sleep cycles). During the winter months, northern Europeans would spend nine or ten hours in bed, with two to three hours of it spent awake, either in one long mid-night period or several shorter wake periods across the night. The bed was the cheapest place to keep warm and was considered a place of rest as well as sleep. A few hours of wakefulness certainly wouldn’t have been considered abnormal or labelled as insomnia. Don’t worry if you can’t sleep at night women in sleep, Credits: pexels Now a days we expect to have close to 100% of our time in bed asleep, dozing off within minutes and not waking at all until the alarm sounds. Unfortunately this myth sets us up for worry if we find ourselves awake in the middle of the night. And this worry can lead gradually to the development of insomnia. Humans can sleep on very different schedules, with little difference in wakeful competence. International sleep researchers have trialled a number of different sleep schedules: sleep for 20 minutes every hour; one hour sleep every three hours; ten hours sleep every 28 hours. Participants survive easily on all these schedules despite their impracticality in our 24-hour world. The best quality sleep is obtained during our circadian low phase – when body temperature and metabolic rate are at their lowest. For most people, this occurs late at night. But just like other species, humans can be opportunistic sleepers and satisfy our need for sleep when we get the opportunity. There’s no doubt that the eight-hour solid sleep myth is a relatively recent cultural imposition. And although it satisfies our modern lifestyle, it does have its disadvantages. Some have lamented the loss of wakefulness between sleep cycles as a valuable time of contemplation or creativity. But probably the greatest negative impact of the eight-hour sleep myth is its power to create insomniacs out of good sleepers who experience normal awakenings across the night.

Many fitness professionals receive a common question: ‘I’m eating a high protein diet and strength training four days a week, yet I’m not able to see any visible difference in my muscle size. What could be the reason behind it? How many of you can relate to it? Many, we’re sure and why not. Everyone desires a lean, sculpted body with a well-defined upper and lower body. According to many health gurus, this can be possible only through a low carbohydrate diet. Protein is the only thing that you need to build muscle and lose weight. What if we told you that it is one of the major myths and the worst advice circulating in the fitness world? Carbohydrates aid in the muscle building as much as protein, and there’s no need to cut it out of your diet. At the same time, they are also vital for you to consume if you want to lose weight and don’t want to fall victim to a host of health conditions. Many studies have pointed out the numerous benefits of carbs in muscle growth and fat loss. Studies carried out on numerous people have shown how they started eating carbs again and lost weight. All this points to a single truth – protein cannot by itself enable you to gain muscle. You need to include carbohydrates too. How Carbohydrates Help in Building Muscle A bodybuilder, Credits: Pixabay To build muscle, you need energy. And the best source of energy is none other than carb-rich food items. To increase muscle size, you need to lift heavy. You cannot lift heavy unless you have sufficient energy by consuming carbohydrates. Every athlete consumes an energy bar or high carbohydrate foods like banana or mango before their practice. It is because such carb-rich foods provide them with the fuel to power through their training. Complex carbohydrates found in starchy foods like potatoes and whole grains provide slow-releasing energy. They enable you to continue with your training for a more extended period. The more you train, the more your muscle is likely to expand in size. Protein needs carbohydrates to show its muscle-building effect. In the absence of carbohydrates, your body will start using protein to fulfill its energy requirements. It will result in the breakdown of your muscle proteins to replenish your energy resources after a workout. Thus inspite of working hard, you won’t seed any sign of muscle growth. What Happens When You Start Eating Carbs to Gain Muscle? Women working out, Credits: Pixabay Don’t worry, you won’t become bloated, nor will you start to pack on pounds. You will, on the other hand, be pleasantly surprised by the following changes in your body: Fatigue and muscle weakness will no longer bother you. You’ll be able to perform better at the Gym You will feel less sore after workouts. 1.   Fatigue and Muscle Weakness Will No Longer Bother You A woman doing exercise, Credits: Pixabay By loading up on carbohydrates before your workout, you will increase your muscle glycogen levels. It will prevent your muscles from feeling weak and tired after only a few reps. More repetitions will put greater strain on your muscles and consequently prompt it to grow. 2. You’ll Be Able to Perform Better at the Gym A man working out, Credits: Pixabay Carbohydrates are broken down by your body quickly in order to release energy. This continuous supply of energy will help you to perform better at your Gym and for a longer period. It is easier for your body to use the calories of carbohydrates rather than protein for energy. You’ll brim with energy, and it will show in the quality of your training. 3. You Will Feel Less Sore after Workouts A women feeling sore, Credits: Pixabay Your intense training sessions will no longer make your muscles sore for days afterwards. By adding carbs in your diet, you’ll recover faster than before and be ready to hit your next workout milestone. Protein, along with glycogen, is used for muscle repair after exercise. By pairing your protein shake with a carbohydrate-rich fruit like banana, you will benefit from faster muscle repair and rebuilding process. Eat carbohydrate-rich food 30 minutes before and after your workout to gain its maximum benefits. Don’t be afraid of carbohydrates; they are your secret weapon for fat loss and muscle gain!

Winter season heralds a bunch of festive occasions not only in India but everywhere in the world. We often find ourselves craving a variety of sweet, spicy, and savoury sweets. As the days of the festivals approach, it becomes difficult for us to choose healthy options over unhealthy ones. We tend to gorge on a range of winter delicacies like chocolates, cakes, bread, and many other bakery products that are usually high in fat and sugar. Apart from making us gain unwanted weight, these unhealthy delicacies also deplete our bodies of essential vitamins and minerals. Its consequence can be seen in the health of our immune system. In the winters, your immunity levels are at an all-time low. Your body needs to replenish itself with nutrient-dense food items like whole grains, citrus fruits, and vegetables, and healthy fats. In its absence, your winter is bound to be characterised by you falling prey to various infections and diseases like flu and cold. If you thought that staying warm by eating healthy is a difficult thing to accomplish, you could not be further from the truth. In fact, there are a ton of healthy recipes which will provide you with the taste you’ve been craving while keeping you warm and satisfying your appetite. This sweet potato basil soup is a perfect testimony to this fact. How to Make a Delicious Sweet Potato Basil Soup Two bowls of soup, Credit: Pixabay Your search for the perfect comfort food will be over the moment you taste this deliciousness in a bowl. It’s smooth, velvety texture will make you addicted to it and there are going to be many more days ahead when you’ll find yourself getting in the kitchen and cooking the exact same thing again and again. Basil and ginger will add tons of flavour into this recipe, and the thickness brought about by sweet potato will remain in your memories. Without wasting anymore time, let’s get right into it. Sweet Potato Basil Soup – Recipe List of ingredients Half a kilogram of sweet potatoes, baked and pureed One can of milk of your choice Two diced onions Four diced garlic cloves ¼ cup of grated ginger 4 tbsps of chopped basil 2 tbsps of sesame or olive oil 1 tbsp cinnamon powder 1 tbsp turmeric powder ¼ tbsp dried rosemary and oregano 1 tbsp curry powder 5 tbsp cumin powder Directions Pour some oil in a large pot and begin sauteing garlic, onion, and ginger. Sautee them till they get a golden brown colour. Add all the spices mentioned above. Now cook for one more minute before you add the paste of sweet potatoes. Next, add the milk of your choice. Let it all boil gently for sometime. Bring down the heat to warm and cover the pot. Let this mixture cook for another 10-15 minutes. Using a hand-held blender, blends all the contents of the pot. You can also do it with a normal blender. Season with salt and pepper. If your soup is too thick, you can add 2-3 tbsps of water in it. Your delicious sweet potato soup is now ready for you to savour. This soup is a very healthy alternative to store bought soups. You know exactly the ingredients that go into it unlike the store bought ones that are filled with unknown, processed ingredients, preservatives, and sugar. The soup can be substitutes as your dinnertime meal or can be consumed in smaller quantities as an evening snack.

High cholesterol or LDL is directly associated with risks of a heart attack. Every heart patient knows the importance of maintaining a healthy lifestyle to reduce the cholesterol levels in their body. After improving their diet and engaging in regular physical activities, many people can successfully control their cholesterol levels and minimize risks associated with a future heart attack. However, sometimes a healthy lifestyle alone cannot fully counter the damage wreaked by high cholesterol levels. For such patients, various cholesterol lowering medications are prescribed. Cholesterol-lowering drugs like Statins work by blocking the cholesterol making substance in your body. They also provide a range of other benefits. However, as with everything you need to take certain precautions before administering these drugs to yourself. What Are Some Cholesterol-Lowering Drugs and When Do You Need Them? Names of cholestrol, Credit: Pixabay Some medications that your doctor may prescribe you to help you manage your cholesterol levels are: Statins that minimize your body’s cholesterol production and eliminate cholesterol buildup in your blood vessels. Cholesterol absorption inhibitors along with a Statin lowers the quantity of cholesterol synthesized by the intestines by your body. Resins work by binding to bile to not let the body use it during the digestion process. It prompts your liver to make more and thus use up more cholesterol. Fibrates reduce the number of fats or triglycerides in the body. They also boost your good cholesterol. PCSK9 inhibitors medicines work by blocking PCSK9 protein and thus enables your liver to eliminate LDL cholesterol. For those wondering at what cholesterol levels is medication required, the answer depends on the existing levels of your cholesterol. If your cholesterol levels are above 190 mg/dl, you will be prescribed one of them. Why Should You Never Take Cholesterol Lowering Medications Without Prescription? A woman reading a paper, Credit: Pixabay Your doctor is the best source of information on any medication you take to improve your heart health. You must never take these drugs without their expert advice. You will save yourself from experiencing numerous side-effects of these medications if you take them after a proper discussion with your pharmacist or healthcare professional. Some possible side-effects of cholesterol-lowering drugs that you may experience include: Upset stomach Vomiting Nausea Bloating Excessive gas Dizziness Exhaustion Muscle aches Sleep disturbances Keep in mind that these medications can interact with the food items that you consume and other medicines. This can also cause you to experience several undesirable effects. That is why it is of utmost importance that you consult your doctor about all the possible interactions of this medication with that of others. These kind of drug-to-drug interactions can prove fatal. You should discuss every other drug or supplement with your doctor that you’re taking whether its over-the-counter drug, supplements, etc. Additionally, a thorough consultation with your doctor will also reveal which kinds of food items or beverages you need to avoid when consuming cholesterol lowering medications. What happens if you don’t take your cholesterol medication? If you don’t take cholesterol-lowering medications, the cholesterol levels increase in the blood, resulting in your arteries clogging. It may put you at a greater risk of heart attack. It is advisable not to discontinue cholesterol-lowering drugs without the prescription of your doctor. What Reduces Cholesterol Quickly? A man running, Credit: Pixabay You might wish that there existed natural cholesterol medicine to help you keep your heart health intact. Well, you can manage your cholesterol levels naturally by doing the following: Eat a healthy low-fat, predominantly vegetarian diet. Engage in regular physical exercise daily. Keep your consumption of refined grains like white flour to a minimum. By now, you must have realized how excessive amounts of cholesterol can make you prone to a host of heart diseases. If you’re someone who uses medications to treat it, it’s important for you to have a doctor’s prescription so that you reap the most benefits out of it.

Viral infections are rising at an unprecedented rate all over the world. These infections are highly contagious and spread rapidly from person to person. Bird flu is one such highly contagious viral infection that not only affects animals but also humans in equal amounts. In 2006, bird flu in india surfaced as the country recorded its outbreak in the states of Gujarat and Maharashtra. In the succeeding years, between 2008-2014, West Bengal and Kerala also reported its outbreaks. However, in India, there has been no human casualty caused due to bird flu virus. It is good news because between the years 2003 and 2014, 407 human casualties because of this virus all over the world has been recorded by the WHO or the World Health Organization. Recently, another Bird flu in india 2020 wave has been reported in many states. Apart from taking everyone by surprise, it is also making them raise the question, is the bird flu still around? Being aware of it is the first step in safeguarding your health in the long run. Let us explore more about the Avian influenza outbreak in Indian states in greater detail. What Is Bird Flu? person holding a chicken, Credit: Canva Let us understand more about bird flu in india, the way the infection transmits and spreads and how it affects humans. A viral infection, bird flu in india is affecting animals like birds, ducks, and chickens terribly. Most of the virus forms are limited to the birds. Bird flu is also called H5N1. Once birds acquire this infection, they are destined to die. If humans contract it through a carrier, their health also comes under threat. There are no cases of the spread of this virus because of human-to-human contact, unlike the novel coronavirus. However, many experts have pointed out that H5N1 can turn into a pandemic like coronavirus. Bird flu in India – what are its symptoms? Bird fly symptoms are many. You can easily know that you have contracted H5N1 infection if you experience the following: Persistent cough Frequent bowel movements or diarrhea Difficulty in breathing High fever Muscle pains and aches A general feeling of malaise Running nose Pain in throat Causes of Bird Flu – How Does Bird Flu Affect Humans? picture of a virus, Credit: Canva What causes bird flu? The very first outbreak that happened in Hong Kong in the year 1997 was connected to poultry that was infected. The virus is naturally present in water foul, but only of the wild variety. From them, it can transmit to domesticated poultry. When humans come in contact with bird feces that is infected or secretions from mouth, eyes, or nose they easily contract this infection. Now, as bird flu in india is spreading in more states than ever, there have been concerns if food items like chickens and eggs are safe to be consumed by people. As eggs are acquired from birds, people are becoming skeptical about consuming them in the fears of becoming a prey to the virus. It is important to understand who is at risk of contracting the virus before you become fearful over poultry food items. The following categories of people are highly vulnerable to the infection. Poultry farmers People who are exposed to birds that are infected People who habitually consume poultry products that are not properly cooked Travellers who enter countries that are affected by the virus Healthcare providers who remain exposed to infected people Family members of an infected patient All these categories of people need to be extremely vigilant these days as bird flu in india cases are on a high. Is It Safe to Eat Chicken and Eggs? person taking an egg, Credit: Canva Ever since bird flu in india outbreak has been reported, the poultry prices have been bearing the brunt of people’s fears. The sales have been affected gravely and people everywhere seem to be avoiding these food items. But is it true that you will contract avian influenza if you consume poultry products? Let us find out. According to the World Health Organization, improperly cooked or undercooked poultry products will make you prone to contracting the virus. If you consume properly cooked items, your risk of getting infected will be eliminated. The virus dies in heat. A temperature of 70 degree celsius is enough to kill it. Hence, ensure that you are cooking your chicken, eggs, and other similar products at this temperature. After cooking, you can eat these items without any fear in your mind. WHO is trying to spread awareness about proper cooking to help save lives of people. If even a single human being gets infected, then the lives of various others also come under threat. Hence, proper hygiene habits need to be followed after you cook items like meat, chicken, and eggs. WHO has also shown that a number of cases of this virus has emerged not because of eating poultry products, but because of slaughter of dead and sick birds before handing them over to the people. Precautions to Follow while Consuming Eggs and Chicken eggs and flour, Credit: Canva As bird flu in india scare intensifies, it seems that misinformation appeals to people more than valid facts. Do not be afraid of poultry products. Just follow the precautions mentioned below while consuming them. Instead of just washing the produce under running tap water, make use of a paper towel to wipe away all the slimy material on top of it. Properly cook the product under the required temperature so that even if there is a virus inside it, it is effectively killed. Do not purchase eggs that are stale. Follow good cooking practices at every stage of the cooking procedure. If you are visiting a restaurant, inquire about quality checks of your food before you decide to consume it. Avoid eating food outside, ensure that you rely on home cooked food to the best of your ability. Wash your hands properly with a good soap for around 30 seconds both before and after you finish cooking the meal.

L-arginine is a lesser-known amino acid found in protein-rich food sources like dairy, meat, eggs, and fish. Not many are aware of its importance. L-arginine benefits for your body are wide-ranging. From maintaining your immune system health to reducing inflammation and managing erectile dysfunction, it is a potent nutrient that you need on a daily basis. It is necessary to consume adequate amounts of protein daily to reap the benefits of this nutrient. Recent studies have found out a link between l-arginine and heart health. Millions of people worldwide suffer from various kinds of heart diseases. Incorporating l-arginine by eating a healthy diet or using it as a dietary supplement can help them manage and treat their condition. Why Do You Need L-Arginine? Picture showing human immune system, Credits: Pixabay L-arginine plays a crucial role in regulating various bodily functions. You need it for a speedy wound healing process, optimal kidney functioning, maintaining a healthy immune system, and getting nutrients and oxygen to your joint and muscle tissues. As it is converted into nitric oxide inside the body, l-arginine also helps to relax muscles. It, in turn, helps in treating people who have erectile dysfunction. It is also helpful in reducing chronic inflammation in the body. Inflammation can occur due to a variety of day-to-day activities. Is L-Arginine Safe for Heart Patients? A heart patient, Credits: Pixabay L-arginine is used by the body to synthesize nitric oxide. Nitric oxide is a neurotransmitter that enables the blood vessels in your body to relax and expand. It is necessary for a proper flow of blood towards all the areas. Various studies have shown that increased consumption of l-arginine resulted in improved blood flow, especially in the heart’s arteries. By opening up blood vessels, it makes itself known as an effective weapon against the treatment of various heart diseases. L-arginine is helpful in treating the following heart conditions High blood pressure or hypertension Angina or chest pain Heart palpitations or irregular rythmn of the heart Clogged arteries How Much L-Arginine Should You Take? Capsule of l-arginine, Credits: Pixabay As of now, no standard l-arginine dosage has been established. It is difficult to find yourself deficient in this nutrient as your body makes enough of it. Your doctor may recommend it to you as a supplement if if he finds you deficient in this amino acid. If administered as a supplement, a dosage of 1200 mg is recommended to be consumed everyday. You can take this l-arginine dosage before bed or any time during the day. You might be wondering how long does it take for l-arginine to work? The time period of its effect varies in every person. Sometimes it can start to show its results within 30 minutes. Other times, it may take longer. Are There Any Side-Effects of Taking L-Arginine? Man suffering from bloating, Credits: Pixabay L-arginine is more or less a safe supplement. It is known to be effective in lowering blood pressure and reducing the severity of angina attacks, and erectile dysfunction. But sometimes, its oral use might cause certain unpleasant side-effects in people. These include Abdominal pain Bloating Diahorrea Gout Allergic reactions Worsening of symptoms experienced in asthma L-arginine is strictly not recommended to those persons who have suffered from a heart attack. It is because this supplement increases the risk of death in such patients. Sometimes it can interact with certain medications related to heart conditions and deteriorate a person’s health. It is especially true for drugs that are used to manage high blood pressure. So it is strongly advised that if you are a heart patient, you supplement it under a doctor’s supervision. At the same time, don’t forget the importance of consuming a healthy diet as the majority of your l-arginine requirement can be met with a high protein diet.