by Dr Neha | Feb 3, 2021 | Body
Many spicy foods contain a substance called capsaicin, which naturally boosts metabolism. Although there is nothing wrong with eating more protein, adding spices regularly to meals can also offer a metabolic benefit.
Drinking tea and coffee regularly will make a difference in your weight loss and improve your diet. Linked to a reduction in obesity, green tea is often seen as contributing to an impressive 5% improvement in metabolism. The caffeine in your morning cup could seriously reduce obesity and significantly increase your metabolic rate, thereby promoting long-term weight loss.
The best way to boost metabolism is through a healthy diet combined with a workout plan, but the effects are tiny, according to the American College of Sports Medicine (ACM).
How to increase your metabolism rate?
Make sure your well-rounded exercise program includes activities that will get your heart pumping and incorporate high-intensity exercise into your fitness regime. Instead, eat nutritious foods, a lot of water, supplement your workout program with running, try strength training, and build muscles through strength – exercises to build muscles. To avoid the extra weight, you also need to eat a healthy diet, with adequate portions, but that will not help you lose excess pounds or kilograms. In addition, the scarcity of calories slows down the body’s ability to burn calories to save the fuel available.
Overall, too few calories are consumed and the body loses muscle mass, which actually slows down the metabolic rate. A healthy diet with sufficient fruit, vegetables, whole grains, and nuts can provide sufficient energy to influence your weight.
This concoction contains a type of antioxidant that triggers the release of fat from fat cells and helps to accelerate the liver’s ability to convert fat into energy. Interestingly, green tea seems to increase metabolism – which increases the effect of resistance training. In a recent 12-week study by Dalhousie University, participants who drank 4-5 cups of green tea a day did 25-minute workouts and lost an average of 2.5 pounds a week more than tea drinkers who did not.
The body burns energy to warm its body to body temperature, and we have a metabolic fat known as brown fat that helps regulate temperature and keep us warm when we are cold. A study found that after a glass of water, the metabolism increases by 24 percent within an hour. Simply put, metabolism is the body’s ability to extract energy from food, which we consume through many complex biochemical processes. It is regulated by the thyroid gland and each person metabolizes at slightly different speeds.
High says there is a market for products that speed up metabolism, but in reality, supplements boost metabolism significantly.
Excercise & Breakfast
He explains that resistance training is not only a good way to tone and shape muscles but also a good way to increase the speed of metabolism. The more muscle mass you have, the more muscle you burn, and the higher your body’s metabolism, the more calories you burn. If we have a high metabolism, we burn more carbohydrates and more energy than if we do not.
Embark on two safe and easy ways to boost your metabolism: exercise and a healthy breakfast. Resistance training is one of the best methods to naturally increase the rate of metabolism. Resistance training can be done at home, no equipment is needed and it is a great way to tone and shape muscles. If you’re wondering how to boost your metabolism, we’ve put together some tips for moving your fat upwards – burning fat – to help you reach your weight loss goals much faster.
White recommends building muscle mass, which in turn helps maintain or increase BMR. When you save calories, your body slows down its ability to burn them by saving the fuel it gets. If you don’t eat enough calories, your metabolism slows down and your body loses muscle mass, which reduces your metabolism.
Every time you eat, you give your metabolism a slight boost, and this is known as the thermal effect of food (TEF). It is said to generate energy in your body to boost metabolism and accounts for 10 percent of your total metabolism, according to the National Institutes of Health.
Lean muscles burn more calories than fat even when at rest. Increasing muscle mass will burn calories faster and help to increase metabolism. This is especially important if you exercise too much, as it naturally slows down the metabolism and you run the risk of losing muscle mass. In this sense, top exercise and nutrition keep your metabolism going so that your body can become a lean, mean, fat-burning machine.
Simply put, if you’re trying to lose weight or stay healthy, keep your metabolic engine going. We’ve also incorporated some of the best fat burning and metabolism – encouraging exercise to try it at home.
by Dr Neha | Feb 1, 2021 | Health
Waking up earlier may not be for everyone, but it can be a life-changing habit, and it’s definitely worth it for your health.
The most realistic way to become a morning person is to train your body to wake up at the same time every day. If you regularly go to bed late, you can disrupt your circadian rhythm, meaning your body doesn’t know when to get up. You can reset it by being consistent, but if you wake up frequently at night and disturb your sleep cycle, it can cause you to go into a tailspin.
Sometimes it is enough to know that the alarm clock wakes you up to your favorite song, to start the day with a smile. Work out for a few minutes first thing in the morning and turn your body and mind into alert mode, and instead of lounging half asleep under the blankets, get up.
Finding the right alarm clock tune and setting it can have a big impact on waking up in the morning. Experiment with the sound, timing, and location of your alarm clock to help you wake up when you need to.
It wakes you up with a pleasant sound that makes you aware of your surroundings. When you go back to sleep, you can be put into a deeper sleep phase, which puts you back into a deep sleep and makes it harder for you to wake up and start your day. Set up your alarm with a pleasant sound, making it more likely that you wake up in the morning than with the usual harsh and noisy wake-up call.
If you really want to learn how to be a morning person, you can do so by waking up early but don’t waste the time you do while thinking about all the problems you have to deal with, it’s not worth it. Waking up early gives you space in a world designed to distract you, and it gives you time to take time off.
Slowly reducing the time you wake up is a very painful way to wake up earlier than usual. Just choose a day and wake up at the time you have chosen to wake up. Monday is the best day for me to get up and start my day, even if I wake up at 5 in the morning, which is difficult.
This step can be very difficult for those of us who are used to waking up late (or very late!), but once you set your mind to it, it becomes really simple.
If you wake up within a minute of your alarm, it can be tempting to close your eyes and snooze again. The idea behind so-called inverse slumber is to ease the pain of waking up by telling yourself you only need to stay for nine minutes. When the alarm goes off again, you should be alert enough to start the day, but not so less that you are likely to “fall back to sleep” again!
The perfect time to try to become a morning person is the summer months when we have more sunshine and the natural light kicking in earlier.
If you do not have access to natural light in the morning, consider an alarm clock that mimics a morning sunrise time: be it the chirping of birds or some zen/flute music. Either way, find a way to get a boost of natural light to start your day before you drink your cup of coffee. Let Mother Nature help you. You can go out into the natural light every morning and then enjoy a coffee, a glass of wine, or even a short shower.
Natural light tells your body that you are ready to wake up at the same time as the rest of the world, even if it is only for a few minutes or even for an hour or two.
So, even though our parents may never believe it that we are even remotely capable to wake up early on our own without their sarcastic parental push; if you try the above, you will be very good at waking up early and happy someday very soon.
What other ways do you follow to break off that morning slumber? Let us know in the comments section.
by Dr Neha | Jan 29, 2021 | Health
Sanitizing wipes are very convenient and easy to use, but if used correctly, they can be an effective way to disinfect hard surfaces in your home. If you don’t check whether your wipes are disinfecting or used improperly, you’re wasting your time and money and leaving your family with potentially harmful microbes. This will probably give you a false sense of security and will not completely disinfect you.
Read the label of your disinfectant wipes for a minute and follow the recommendations on the product label. If you have dry, sensitive skin, you may find it necessary to wear gloves when using sanitizing wipes or other cleaning products. Make sure to wash your hands before touching your body or eyes after using disinfectants or wipes.
The answer is that natural cleaners often remove dirt and food from surfaces better than disinfectant wipes or other cleaning products. If you want to kill germs in your home, chemical disinfectants that contain alcohol are your best choice to stay healthy. Those who prefer to avoid the use of hard chemicals can do without it.
How should you use a sanitizing wipe?
The key is that your cleaning products kill all germ viruses and not just bacteria. When using a wipe, make sure that you only use it on one surface and then dispose of it. So don’t pick up the mopping cloth and clean the door handles, or anything else with the same mopping cloth. The reuse of a single wiper could have the potential to transfer germs from one surface to another.
Before we get into the details of converting baby wipes into disinfectant wipes that effectively disinfect your home and prevent the spread of bacteria, viruses, bacteria, and other pathogens to other surfaces, it is important to note that there is a fundamental difference between cleaning and disinfection. So even if you think you’ve cleaned up after a storm, your homes may not be as safe from germs as you might think.
Besides cleaning, disinfecting wipes, baby wipes, and other baby products such as baby nappies and baby bottles are disinfected and are in good condition. Read on to learn more about how to turn baby wipes into a disinfectant solution that effectively disinfects.
How to use disinfectant wipes to make sure you really destroy the bad stuff?
It is always important to follow the instructions of the product labels, which ensure that disinfectant wipes are used effectively and have the right time for their effectiveness for cleaning. It is recommended to clean the surface first (e.g. with soap and water) and then use the disinfectants in the clothes. This can physically block a surface and thus reduce the effectiveness of the antibacterial agents in the infection control department (CDD).
According to Dr. Rohde, one way to protect yourself from the novel coronavirus (COVID-19) is to clean the surface and wash your hands frequently. Sanitizing is the process of cleaning and disinfecting to reduce the number of germs on a surface or object. Soap and water can remove germ dirt, but they cannot kill it.
Disinfectants can work against microorganisms or they can kill germs by inhibiting growth or killing them, using chemicals that act on bacteria, viruses, and fungi by breaking down the components. To do the dirty work, they contain a combination of chemicals, such as disinfectants, antifungals, antibacterial agents, and antibacterial agents.
The Centers for Disease Control and Prevention says disinfection usually requires the product to remain on the surface for a certain amount of time. Disinfectants such as wipes and sprays can take several minutes to kill germs (more on this below), or they simply clean something, such as a sponge, soap, or water, which immediately reduces the germ but does not necessarily kill it. While disinfectants are preferred for use in the health care sector, they are not the only way to ensure that all types of germs are eliminated.
After wiping an object, leave it in a cool, dry place such as a whirlpool, bath, shower, or shower cubicle for three to five minutes. The safest way to do this is to have the chemical wiped off for the specified dwell time and then remove all residues with a clean, damp wipe.
You may have noticed that Lysol disinfected wipes and Clorox disinfectant wipes say that the surface should stay moist until the surface is completely disinfected. If you use a diluted, ready-to-use detergent that wipes an object, the recommended moisture content is 10 minutes. If you are not familiar with the products you are using, you must understand that they contain perfumes, stabilizers, and other chemicals that may or may not be safe on prolonged contact.
One recommendation is that to wear personal protective equipment, in this case, gloves, to protect the skin from the constant exposure to the chemicals in the wet wipes. If you use these products over a longer period of time, you should investigate possible health problems with them.
by Dr Neha | Jan 27, 2021 | All
Although Christmas is traditionally a time for indulgence and feasting, studies have shown that with a few simple tips it is possible to limit weight gain and even lose excess weight. Of course, the holidays bring with it weight gain, but what about the rest of the year?
Previous research has shown that the holiday season is the time when people gain extra pounds, and because people do not tend to lose weight after the holidays, it can contribute to the obesity epidemic. Since weight tends not to be lost after Christmas and will add up over the decades, the research team wanted to explore tactics to prevent weight gain in the first place.
According to a study published in the New England Journal of Medicine, the average weight gain on vacation is five pounds, or about 1.5 pounds a week. The study, which followed men and women of different height, found that less than 10 percent of the subjects actually gained five pounds.
While you may enjoy richer foods and more sweets than usual, experts say you shouldn’t worry too much about the pounds.
When you stop losing weight so quickly, it’s time to take a break and recalculate your need to keep working towards a healthy weight when you’re ready to get up again. One of the reasons many people can’t get up after losing 10 to 15 pounds is that they don’t realize that their daily calorie goals need to be adjusted.
Count Your Calories
Remember, once you start losing weight, you need to adjust your energy requirements and move to a lower-calorie level to lose weight and keep losing. Just because the numbers on the scales have not changed doesn’t mean you’re not losing weight. Reduce your calorie intake by tracking what you eat every day, reducing portion sizes, and eliminating calorie-rich options from your diet. If you lose 10 to 15 pounds, you lose 10 to 15 percent of your daily calories in the first week or two. While it may sound tedious, counting your calories is the absolute best thing you can do to stay on track, and it’s also one of the most effective.
A medical study has shown that monitoring your daily intake can help to double the amount of weight you lose and that it is even more effective than diets.
This unwanted extra weight is relatively easy to manage, as we tend to drink much less when it’s not the holidays. The problem is that even at reasonable levels, it is enough to put on a whopping 3-4 lbs in a week. You can get 1500 to 2000 calories in a day, which, if you line it up, doesn’t really look that much. You need to produce a deficit of about 500 calories per day for the next 3-4 weeks before your shift. That would be a kind of energy flash, and you would drop those extra pounds in a few days instead of weeks. The study suggests that self-control can prevent weight gain and even promote weight loss. For more than a year, members of the National Weight Control Registry maintained their daily weight – aiming to lose 1.5 pounds a week. Among those who participated in the Diabetes Prevention Program, those who followed their daily intake of fruits, vegetables, nuts, and fruits and vegetables lost 2.2 pounds per week, while other participants gained weight. Healthy eating always proves to be an important factor in losing holiday weight.
Exercise For The Extra Weight
Exercise is the safest way for a healthy weight loss by burning those extra calories. Exercises speed the fat burning process when teamed up with a balanced diet. However, it is the time of the new year and new resolutions so people tend to go hard on that gym membership. It is advised to take it slow. Rather, you can opt for morning jogs with your family or even other fun physical activity like Hoola-hooping, cycling, etc. You can always ask the other person to keep you motivated if you feel like you can’t do it alone.
Beware Of The Fake
After months of shoveling holiday goodies into your face, it’s time to try out the quick weight loss programs you can find online to fulfill your New Year’s resolutions. Unfortunately, many of the many weight loss methods that appear at this time of year are fake – and they’re not for you. Many people who try to lose weight over the holidays risk losing too much weight too quickly due to their lack of self-control. This can lead to a variety of health problems, including weakened immune systems, high blood pressure, heart disease, diabetes, and high cholesterol, to name a few.
There have been a few supplements in the markets nowadays that promise to help you lose that extra weight. This ranges from edible nutritional supplements to body shapewear for both male and female physiological body. This apparel can be worn under everyday clothes. They claim to increase sweating during exercise, helping in belly fat burning. However, one is advised to do proper research before being a consumer of such products, as most of the times these are a hoax.
Holidays are supposed to be fun with family and friends. You won’t be discouraged from having that fun by being advised to eat less of that pie or the turkey (If you can do it, it’s perfect!). But once the holidays are over, you must realize the importance of a healthy lifestyle and find ways to bring that back into your regular life without going too hard on yourself.
How did you get back to your healthy weight in past? Let us know in the comments.
by Dr Neha | Dec 1, 2020 | All
How To Recognize Social Anxiety Disorder
Do you know what it’s like to feel uncomfortable, nervous, or shy in social situations? If you are afraid to step into a room full of strangers, you probably know that you felt uncomfortable in a social situation at some point. But some people feel so much fear and anxiety that they avoid social situations altogether, and some avoid them altogether.
Most people feel shy and anxious in certain social environments, and that is perfectly normal, but for some people, it can be a little more extreme. Some people may find social situations stressful for a while, until fear sets in when others do something in public. This leads to a tendency not to go out at night, where one might be in a social situation.
Social anxiety disorder (SAD), also known as social phobia and a mental disorder so common, is characterized by social performance situations in which humiliation and embarrassment can occur. It is normal to feel fear in social situations. However normal anxiety transforms into a social one when it causes significant subjective distress and/or impairment in an individual. It often prevents people from having normal friendships, interactions, and romantic relationships and can prevent them from functioning in everyday life such as work and school.
Psychologists have categorized two types of anxiety.
- Trait Anxiety
- State Anxiety
While social anxiety is often confused with shyness, there is much more to anxiety disorders than shyness. Today I will answer what a social anxiety disorder is and what ways you can help deal with these problems every day.
There are physical symptoms associated with social anxiety disorder, and these symptoms vary in intensity and severity. This article provides a brief overview of social anxiety disorder, including symptoms, diagnosis, as well as a list of treatment options.
Symptoms
The common anxiety symptoms can be divided into two main categories.
Tremors, Restlessness, Muscle Twitches, Fearful facial expressions, Palpitations, Tachycardia, Sweating, Flushes, Dyspnoea, Hyperventilation, Constriction in the chest, Dry mouth, Dizziness, Diarrhea, Mydriasis
Poor Concentration, Hyper Arousal, Derealisation, Fearfulness, inability to relax, Irritability, Feeling of impending doom, Insomnia, Increased sensitivity to noise, Exaggerated startle response
Many people with social phobia do everything they can to avoid social situations because they are afraid of their actions being viewed by others critically, resulting in embarrassment or humiliation.
In some people, the physical symptoms can become so severe that they escalate into outright panic attacks. Unlike panic disorders, however, people with SAD are known to panic from social performance situations such as social media posts and social events.
People with SAD are afraid of certain social situations because they are afraid of negative judgment, embarrassment, or rejection. They have both distorted self-images and negative self-images. They may feel anxious, blushing, or shaking, or they may think themselves clumsy or unintelligent. If the anxiety is intense, it affects their work or private life and lasts for at least 6 months. SAD may also refer to a condition where anxiety is not common when you are making a presentation or going on a date.
People with the condition are also troubled by negative thoughts and self-doubt when it comes to situations related to social achievement. The intense fear of judgment and rejection in social situations makes the affected person fear to appear socially anxious, which increases their symptoms. Those who suffer from social anxiety disorder are judged daily and judged negatively.
Most people suffering from this disorder depend on avoidance to manage their fears and anxieties. As long as they find ways to limit their lives within the limitations imposed by the phobias, they experience little, if any anxiety. When they are forced to face phobic situations, anxiety mounts leading them to seek treatment.
If you think you have social anxiety, the most effective thing to do is to help you cope with it, seek professional help. Sufferers of social anxiety have negative thoughts and beliefs that contribute to their anxiety and anxiety. Challenging these negative thoughts is an effective way to reduce the symptoms of social anxiety.
Treatment
People who tend to avoid social situations because of unhelpful thought patterns that make them more anxious can benefit from behavioral therapy, which provides helpful ways to change these habits and patterns. This kind of therapy is usually successful. Some of these techniques are –
– Flooding
– Systematic desensitization
– Exposure and Response Prevention
– Relaxation Techniques
There are also drug treatments available for severe cases.
Benzodiazepines
Benzodiazepines are useful in reducing anticipatory anxiety. Alprazolam is stated to have anti-phobic, anti-panic and anti-anxiety properties. So, it is the drug of choice when benzodiazepines are used. The other drugs include clonazepam and diazepam.
Antidepressants
Among the antidepressants, SSRIs are currently the drug of choice, paroxetine being the most widely used. Others, such as fluoxetine and sertraline are also effective.
People with social anxiety may find it particularly difficult to seek help because they have to interact with someone in a social situation with a mentally ill person. But it is important to remember that mental health professionals understand what you are worried about and how to talk to you.
In a way, social anxiety disorder goes beyond everyday shyness and can be extremely debilitating. Almost everything that involves social interaction is extremely stressful for someone with social anxiety. If severe anxiety begins to affect your daily social life and you no longer participate in social events you used to enjoy, you may suffer from social phobia. Many people with social anxiety also have other mental health issues, such as depression, generalized anxiety disorder, or panic disorder.
Support
Here’s a short and sweet list of what you can say to support and help your peers suffering from SAD –
– “You seem really anxious. What can I do to help? ”
– ” It’s okay if you’re not ready yet, I respect you.”
– ” I will go with you if it’s too scary.”
– ” Describe what you’re feeling, I am listening.”-
– “You did so well. I am proud of you for trying.”
– “It’s not your fault and I completely understand.”
Lastly, sharing a warning coming from our professor on the first day of college; Never self-diagnose yourself. You may feel that you check all the boxes of symptoms and hence may feel the need to check the boxes of treatment. But you should always refrain from doing so. Always ask for help from the professionals.
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