What is Ketogenic Diet- All You Need to Know

Having fed up with dieting, Caitlin Graham tried ketogenic diet as a last resort. She lost twenty-three kilograms in just four months. Graham enjoyed the sense of wellbeing more than the weight loss. She felt healthier on the inside, and her depression and anxiety drifted far away from her.

What is Ketogenic Diet

Ketogenic is a low carb diet that allows your body to produce small fuel molecules, called ketones. Ketones are an alternative fuel source to your body when your glucose is in short supply. In this diet, you get more energy from proteins and fats than from carbohydrates.

Reducing your amounts of carbs to less than 50 grams per day will make your body eventually run out of fuel in 3 to 4 days. After which your body breaks down protein and fats for energy and helps you to lose weight. This action is called ketosis.

On a ketogenic diet, your body switches its fuel supply to fat burning it 24/7. This diet not only helps you to lose weight, but there are other benefits as well. You’ll feel less hunger and a steady supply of energy which will keep you active all through the day.

Who can eat a ketogenic diet

A ketogenic diet is useful for people who have epilepsy, certain brain diseases, heart disease, and even acne. Before you begin this diet have a word with your doctor.

Who should not eat a keto diet

People who take medication for diabetes, high blood pressure and women who breastfeed must avoid this diet.

Benefits of Keto Diet

In most scientific studies low carb diets have proved their worth as healthy and beneficial. Here are some of its benefits

  • Ketogenic diet reduces your appetite and helps in more weight loss in the beginning.
  • You tend to lose a significant amount of fat from your abdominal cavity.
  • Triglyceride levels drop significantly.
  • Good HDL cholesterol levels get a boost.
  • Reduced insulin and blood sugar levels
  • Ketogenic diet lowers blood pressure.
  • Low carbohydrate diet is highly effective against metabolic syndrome.
  • The ketogenic diet increases the size of your LDL cholesterol levels while reducing the number of total LDL particles in your blood stream. Smaller particles are linked to higher risk, while larger particles lower heart disease risk. Thus it boosts your heart health.
  • Ketogenic diets specifically increase brain performance. In many cases, this diet can even cure children of epilepsy.
  • Low levels of insulin associated with this diet protect you against some forms of cancer and also slows the growth of cancer cells.
  • Carbohydrates are linked to acne. Low levels of insulin when following a ketogenic diet can stop acne breakouts. Insulin can help in the formation of other hormones that cause acne breakouts.
  • Conditions like Alzheimer’s disease, sleep disorders, and Parkinson’s disease are better managed by a ketogenic diet.
  • High levels of insulin can cause the polycystic ovarian syndrome. Low carb diets such as ketogenic diet can reduce the levels of insulin. Along with exercise, and other lifestyle changes it significantly gives relief from this condition.
  • Endurance athletes such as runners and cyclists are greatly benefitted.

Dangers of Ketogenic diet

Some experts warn against it as a general weight loss plan.

Keto flu

Usually, some people experience vomit, gastrointestinal issues, fatigue and lethargy at the beginning of this diet. It is generally called the keto flu. To battle, exhaustion and lethargy try drinking plenty of liquids, organic coffee, matcha green tea, and adaptogenic herbs.

Other health issues are diarrhea, reduced athletic performance, ketoacidosis, weight regain, less muscle mass and decreased metabolism.

How to enhance ketosis on a keto diet

Reduce carbohydrates to 20 digestible grams per day. Don’t restrict fiber; it might be beneficial for ketosis. If possible include 1.5 grams of protein per day, per kg of body weight. Eat enough fat to feel satisfied. Finally, avoid snacking when you’re not hungry because if you keep on munching it reduces ketosis and slows down weight loss.

Diet with care

When your body burns its stores of fat, it can be hard on your kidneys. If you have a heart condition, high blood pressure or diabetes consult your doctor.

Salt Therapy-All You Need to Know

 

Dry salt therapy originates from speleotherapy or cave therapy. Salt therapy is the same as spending time in the salty sea breeze which offers more benefits than just relaxation. Not only does this therapy boost your immunity, but improves your breathing, enhances skin health, cures your blues, and helps you to unplug.

What is Salt Therapy?

Salt therapy is a holistic, natural therapy also known as halotherapy. This drug-free therapy uses salt microparticles to promote healthy skin, good sleep, enhanced physical fitness, better breathing, and overall wellness.

Salt has anti-inflammatory and antibacterial properties, removes pathogens and reduces immune system oversensitivity. Likewise, it has mucolytic effects which loosen excess mucus and improves mucociliary transport.

In salt therapy salt is grounded into tiny microparticles by a halogenator and dispersed into a salt room. As you inhale the salt-enriched air, the healing process begins, and inflammation starts to reduce. The non- inhaled particles land on your skin and improve pH level, boosts microcirculation, and starts the regenerative process in your skin.

Feliks Bockowski a Polish physician found that contrary to the widespread belief that mining is dangerous to health, he found salt miners were enjoying good health and healthy skin. As a result, he started the first salt resort facility in Poland in 1839.

Similarly, during WW1 a German physician Dr. Spannahel realized that people who were hiding in salt mines and caves for fear of bombs enjoyed significant respiratory health benefits. As a result, he converted Klyutert cave as his inpatient department to study the benefits of salt therapy.

What are the Benefits of Salt Therapy?

Salt therapy has wide-ranging benefits. Salt levels affect your energy, cell activity, and blood sugar levels. Moreover, salt is a natural disinfectant and has antimicrobial and antibacterial properties. The negatively charged salt ions improve your physical and mental health.

The four significant benefits of salt therapy include reducing respiratory ailments, improving skin health, reducing inflammation and immune system booster.

Reducing respiratory ailments

In a double-blind controlled pilot study, researchers studied the effects of halotherapy on kids between the ages of 5-13 years. These kids were diagnosed with mild asthma. After 14 sessions of halotherapy, they concluded that this procedure gives statically significant improvements in mild asthmatic children.

Enhancing skin health

Researchers asked volunteers with atopic dry skin, submerge their forearm in a bath solution containing dead salt, while the other hand was immersed in tap water. They noted that saltwater improved skin barrier function, hydration, as well as decrease inflammation and skin roughness.

Immunity booster

Salt has powerful antimicrobial properties. Research studies say that salt reduces bacterial food contamination. Moreover, it fights bacteria such as Staphylococcus aureus, Escherichia coli, Salmonella typhimurium, and Listeria monocytogenes.

Researchers found that salt therapy not only improved lung function in chronic bronchitis patients but also enhanced immunity.

Reduces Inflammation

Inflammation causes most of the diseases. Research done on animal studies found that a hypertonic solution reduces inflammation by just bathing in it. The hypertonic solution produces an osmotic gradient through the skin. An osmotic gradient is a pressure created by water molecules. It causes water to move from areas of high pressure to areas of low pressure. Experts say that the osmotic gradient present in hot springs improves pain related to rheumatoid arthritis.

Does salt therapy have any risks?

Mostly salt therapy is safe. While it helps to treat asthma, salt therapy might also constrict or irritate the airways in people with asthma. Halotherapy is a complementary therapy that works alongside any medications you’re taking. Discuss with your doctor before you try this approach. Likewise never stop any medications without discussing it with your doctor while undergoing this therapy.

All You Need to Know About Beta Blockers

 

 

Do you suffer from headaches, shortness of breath and dizziness? A checkup with your doctor will inform you that you might have hypertension. As a result, your doctor could prescribe beta blockers to reduce your symptoms.

The best way to control hypertension is to know your numbers on a regular basis. If your doctor suspects hypertension, he may want to see the evidence of a sustained problem.

What are Beta Blockers

Discovery of beta blockers is considered as one of the most important contributions to the medicine in the 20th century. Beta blockers are medications that significantly reduce your blood pressure. Likewise, they also help to alleviate migraine headaches.

Also known as beta-adrenergic blocking agents beta-blockers work by blocking the effects of adrenaline. To be more precise they reduce your body’s flight or fight response. Alternatively, they also reduce stress on certain parts of your body such as the brain’s blood vessels and heart.

When you’re on these medications, your heartbeat becomes slow and pumps with less force. These medications open up the blood vessels and ease blood flow. By lowering your blood pressure, they reduce heart attacks.

Doctors prescribe beta blockers for conditions such as angina, high blood pressure, anxiety, migraine, glaucoma, abnormal heart rhythms, and overactive thread symptoms.

How Do Beta Blockers Function

These medicines block the adrenaline and non-adrenaline hormones. Excess of adrenaline can cause high blood pressure, rapid heartbeat, anxiety, excessive sweating, and palpitations. Blocking these hormones decreases your oxygen demands and reduces the stress on your heart.

As a result, the force of contraction of your heart muscles is reduced which in turn reduces the contraction of blood vessels in your brain, heart and the rest of your body. Similarly, beta blockers block the production of a hormone by kidneys called angiotensin II. This action relaxes and widens your blood vessels which increases blood flow.

Apart from treating heart failure, chest pain, irregular heartbeat, high blood pressure, and heart attack, beta blockers also address the following conditions glaucoma, overactive thyroid, tremors, and anxiety.

Side Effects and Cautions

Many people who take these medicines do not have any side effects. However, certain people may suffer from side effects such as weight gain, cold hands or feet, and fatigue. Less commonly reported side effect include depression, shortness of breath and sleep disturbances.

What Does Research Studies Say About Beta Blockers

A research study from Penn state university states that beta blockers may help melanoma patients to live longer by boosting their immunotherapy. Not only do these medicines slow your heart but they can also affect immune cells and improve immune function. The researchers say that reducing physiological stress with beta blockers enhances the effectiveness of immunotherapy and increases the lifespan of melanoma patients.

Another research study by the European Lung Foundation concludes that this medication could reduce the risk of chronic obstructive pulmonary disease symptoms.

Beta blockers can help reduce the spread of cancer says a study conducted by the ECCO – The European CanCer Organization. They slow down tumor growth and reduces the risk of developing secondary cancers.

These medications are generally used to treat a variety of cardiovascular conditions. However new research by York University shows that these drugs can reverse many harmful genetic changes that are linked to heart disease.

Precautions before taking beta blockers

Consult your doc before taking beta blockers. If you have asthma or diabetes, these medications can trigger a severe asthma attack and mask signs of low blood sugar. Avoid drinking or eating products that contain caffeine or alcohol as these products affect the workings of beta blockers, in your body.

Inform your doctor if you’re pregnant before taking these medicines because some may be safe during pregnancy while others may be harmful. This class of medicines may not work as well in people of African origin as in other ethnic groups.

Top Tips to Prevent Heart Disease 

 

Heart disease is one of the leading causes of death. That doesn’t mean that you have to accept it as your fate. Here are some key heart disease prevention and heart-healthy diet tips to help you reduce your risk. 

Avoid smoking or using tobacco

The chemicals in tobacco could damage your heart and blood vessels and causes narrowing of arteries due to plaque buildup. Carbon monoxide in the cigarette smoke replaces some of the oxygen in your blood and increases your blood pressure. As a result, your heart works harder to supply enough oxygen. 

Exercise

Regular physical activity helps you to control weight and prevents other conditions such as high blood pressure, high cholesterol, and diabetes. A brisk walk for about thirty minutes for most of the days of the week results in a healthy heart. 

Get enough sleep

If you don’t get enough sleep, you have a higher risk of obesity, high blood pressure, heart attack, depression, and diabetes. Generally, adults need 7 to 9 hours of sleep each night. So make sleep a priority in your life. Set a sleep schedule and stick to it. 

Manage stress

If you’re stressed never resort to unhealthy habits such as smoking, drinking or overeating. Alternatively try to manage stress by doing physical activity, meditation or relaxation exercises. 

Eat a heart-healthy diet

A diet rich in whole grains, fruits and veggies are good for your heart. Include fat-free or low-fat dairy products, fish, beans, and lean meats as a part of a nutritious diet. Avoid too much sugar and salt in your diet. Likewise, try to control your portion sizes. Try to use a small plate or bowl to control your portions.

Create daily menus

Now that you have a basic idea of what foods to put into your heart-healthy diet and which ones to omit, it’s time to put your plan into motion. Create daily menus using heart-healthy foods. When you’re selecting foods for each snack and meal, emphasize on whole grains, fruits, and vegetables. Adding variety to your meals and snacks makes them more interesting. For example, if you have black bean burger one evening try grilled salmon the next night. This way you’ll ensure that your body gets all the nutrients. 

Get regular health screenings

High cholesterol and high blood pressure can damage your blood vessels and heart. Regular screenings will show your numbers and prompt you to take action. So test your blood pressure, cholesterol levels on a regular basis. Since diabetes is a risk factor for heart disease, consider being screened for diabetes. If you have any health conditions, your doctor may prescribe medications. Make sure you take those medications and follow a healthy lifestyle. 

5 Things Everyone Knows About Sleep Deprivation That You Don’t

 

Getting a good night’s sleep is essential to stay active and lead a healthy life. You may experience health issues if you are sleep deprived. Listed below are three things you must know about sleep loss.
 

Risk of Type 2 Diabetes

 
According to a study published in The American Academy of Sleep Medicine, your metabolic function may get affected if you get exposed to light during sleep at night.  Even a single night of light exposure affects your insulin resistance- a precursor to Type 2 diabetes.
 

Risk of Alzheimer’s disease

 
According to the National Institute on Alcohol Abuse and Alcoholism losing even one night of sleep leads to an immediate increase in beta-amyloid. It is a protein in the brain linked to Alzheimer’s disease. The beta-amyloid proteins clump together to form amyloid plaques. These plaques are a hallmark of the disease.
 

Risk of Accidents

 
A research study says that sleep loss either due to sleep apnea or sleep deficiency is linked to motor vehicle accidents. The researchers say that chronically sleep-deprived people don’t consider themselves sleep impaired. This results in an increased risk of motor vehicle crashes.
 

A cure for sleep loss due to stress

 
If you’re stressed, then it may be difficult for you to get a peaceful slumber. The University of Tsukuba researchers found that octacosanol that is present in sugarcane restores stress. Moreover, it helps you to enter into a peaceful sleep. The octagonal is present in the thin whiteish layer on the surface of sugarcane.
 

Consume fish for better sleep

 
The University of Pennsylvania researchers found that regular fish consumption not only improves cognition but also sleep. The researchers found that children who consume fish at least once a week sleep better and have high IQ by an average of 4 points.
 

Take away

Consider sleep as an essential part of your life because it is. A peaceful sleep will boost your mind, body, and soul and will help you to perform at maximum efficiency.

5 Ways to Get Rid of Stretch Marks Naturally

 

Do you want to get rid of stretch marks naturally? Then continue to read this article. Stretch marks are visible lines that are present on your skin’s surface. They are mainly found on your abdominal wall, but can also show up on your upper arms, thigs and back. Some types of stretch marks may cover large areas of your body. The reasons for stretch marks include rapid growth, hereditary factors, stress, weight gain and weight loss.

If you’re suffering from them, we’ve detailed five products that will fade away your stretch marks.

H- Stretch Marks

How To Remove Stretch Marks Naturall

H-Stretch Marks Formula is an effective formula that you can use to get rid of your stretch marks naturally. This product is formulated from pure essential oils. Furthermore, it is gentle and soothes your inflamed stretch marks naturally. This formula quickly seals in moisture and begins to improve the texture and tone of your skin.

The product will efficiently heal “striae gravidarum causing no skin irritation. The essential oils present in H-Stretch Marks Formula will penetrate into your skin, soothe the rapidly expanding tissues and increase suppleness and skin elasticity. Since it is gentle on your skin, you can apply it three times a day. Be known that it is safe to be used on children of all ages. In the like manner, it is safe to use during pregnancy and lactation.

Aloe Vera

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Image CCo BY gin via Pixabay

Aloe Vera is a rich source of nutrients. If you use it on a regular basis, it will reduce your damaged collagen fibers and will get rid of stretch marks naturally. The antioxidants in aloe vera repair the damaged skin cells. Furthermore, the water content boosts the hydration of your skin.

Aloe Vera contains Auxins and Gibberellins which have anti-inflammatory properties. Some growth hormones present in aloe vera replenish your skin cells and help to maintain the natural collagen in your body.

Cocoa Butter

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Image CC BY Silviarita via Pixabay

Aptly made from the cocoa beans, cocoa butter efficiently gets rid of your stretch marks naturally. It contains six primary fatty acids including stearic and linoleic acid that provide sloughing and moisturizing properties. You can use 10 ml of cocoa butter up to three times a day. If you’re pregnant, you can use cocoa butter from your first trimester onwards. But be sure to buy the cocoa butter as pure as possible.

Coconut Oil

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Image CC by Moho01 via Pixabay

The monounsaturated fats present in coconut oils strengthen your cell walls. The vitamin E helps to heal the scars and the antioxidant properties of coconut oil fight with free radicals. Massage a few drops of coconut oil onto your stretch marks and allow it to absorb quickly. Repeat the process daily.

You can also mix equal amounts of cocoa butter and shea butter to coconut oil. Melt the mixture in a double boiler. Allow it to cool and add few drops of vitamin E oil. Gently massage it on your stretch marks until the cream gets entirely absorbed by your skin.

Cucumber and Lemon Juice

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Image CC by Rauchenbeger via Pixabay

Cucumber heals and significantly reduces the appearance of stretch marks. Lemon juice contains natural fruit acid that bleaches your skin and reduces the redness of stretch marks. Moreover, exfoliate your skin to remove dead cells before you apply lemon juice.

Try to mix cucumber and lemon juice in equal amounts. Apply the mixture on your stretch marks. Leave it on your skin for ten minutes, then wash it with water. Regular application will remove your stretch marks naturally.

**This post contains affiliate links, and I will be compensated if you click on the links and purchase the product.

Health Benefits of Coffee

 

The health benefits of coffee are noteworthy. A cup of coffee a day could work wonders for your health. If you want to live longer, then drink 3 to 4 cups of coffee a day. The BMJ researchers took evidence from 200 studies and found that coffee can increase your lifespan.

The scientists say that drinking three to four cups of coffee on a daily basis reduced the rate of heart diseases and lowered risk of death when compared with drinking no coffee. It also reduces your risk of some cancers, liver disease, diabetes, and dementia.

Coffee beans are rich in antioxidants. The antioxidants help to reduce inflammation significantly. Studies point out that it protects against

  • Neurodegenerative diseases
  • Cancer
  • Heart diseases
  • Diabetes
  • Depression
  •  Specific gastrointestinal disorders
  • Coffee enhances

    • Physical performance
    • Energy and concentration
    •  Asthma control

 

How much coffee is safe?

A moderate amount of 500 milligrams per day is safe provided if you are a healthy person. 5oo milligrams is about 5 cups of home-brewed regular coffee. If you’re pregnant, the amount is less around 200 milligrams daily.

High source of antioxidants

Coffee increases the rate of antioxidants in your blood of what is called as plasma antioxidant capacity. The two essential antioxidants present in coffee beans are called chlorogenic acid and caffeic acid. The antioxidant polyphenols present in the seeds increase immunity, lowers oxidative stress and prevents diseases.

Improves heart health

Unfiltered coffee contains cafestol and kahweol antioxidants, which has cholesterol-balancing effects.

Boosts brain function

Studies say that the antioxidants present in coffee protects against Parkinson’s disease as well as preventing dementia. It also acts as natural Alzheimer’s disease treatment. Research shows that coffee drinkers have up to 65 percent lower risk of developing Alzheimer’s disease.

Prevents diabetes

According to the Nurse’s health study 2 or 3 cups of coffee, a day could help lower the incidence of type 2 diabetes. Scientists believe that chlorogenic acid present in coffee might reduce the absorption of glucose from sugary or high carbohydrate foods. This action may slow the release of sugar into the bloodstream after a meal and prevent insulin resistance.

Coffee protects your liver

Fatty liver disease, hepatitis primarily affect the liver and cause cirrhosis. It has been found that people who drink 4 or more cups per day have up to 80 percent lower risk of liver disease.

Increases physical performance

Coffee increases your alertness and improves mental performance in the short run. Caffeine is an ergogenic aid that boosts up the performance of athletes and fitness enthusiasts before their performance.

Burns fat

Caffeine can boost the metabolic rate by three-eleven percent and thus helps in the burning of body fat.

Coffee prevents some types of cancer

Cancer is the leading cause of death due to uncontrolled growth of cells in the body. Coffee protects against two forms of cancer liver and colorectal cancer. Studies show that coffee drinkers have up to 40 percent reduced risk of liver cancer. A research study found that individuals who drank 4-5 cups of coffee per day had a 15 percent lower risk of colorectal cancer.

Conclusion

If you’re a healthy person and lead an active lifestyle, moderate amounts of this drink will significantly boost your health quotient.