Category: Health

Metabolism is a process in which the foods that you eat get converted into energy. The bodies of people who have a higher metabolic rate are able to burn calories at a faster pace. The nutrients gained by the body after breaking down these calories are used by it for basic activities like breathing, digestion, and more.

To increase your metabolic rate, you should make smart food choice. A faster metabolic rate will help you to stay fit by burning extra fat and improving overall state of health. Since proteins and complex carbohydrates need more energy to break down and get absorbed, foods that are rich in both these are perfect to enhance metabolism.

Foods rich in protein and carbohydrates lead to less release of insulin in the bloodstream by spreading the release of caloric energy. Fats and sugars, on the other hand, provide you a temporary energy boost, followed by a periods of low energy. This increases your craving for sweets and fat products.

Listed below are some of the best foods to enhance metabolism.

Vegetables

We all know that vegetables are a very rich source of fiber and numerous vitamins and minerals. As a result of this, the breakdown and absorption of minerals takes much longer. This increases the metabolic rate by making your body spend increased amount of energy. Some vegetables that you can consume to enhance metabolism include radish, tomatoes, broccoli, turnip, spinach, cabbage, carrots, cauliflower, celery, chicory, cress, cucumbers, fennel, leek, gourd, marrow, and lettuce.

Fruits

Fruits are easily the best source of dietary fiber. The natural sugar that fruits contain is much better than refined sugar. Some of the best fruits to enhance metabolism include blackberries, apples, apricots, damsons, blackcurrant, grapefruits, oranges, guavas, peaches, plums, strawberries, and raspberries.

Spicy Foods

Hot and spicy foods like chili peppers contain Capsaicin, which is a compound that generates plenty of heat, thereby helping to burn more calories after eating. Black pepper, chilies, and ginger are some other spices that contain similar compounds and produce similar effects. Studies have shown that having a spicy dish in your meal can temporarily boost your metabolic rate by about eight percent.

Whole Grains

Whole grains like wheat, oats and barley are effective for increasing metabolism. Whole grains contain abundant of protein and fiber, thereby making it difficult to break them down. This increases the amount of energy that the body spends on the breakdown and absorption of these foods, thereby boosting metabolism.

Ginger and Garlic

Ginger and garlic help to stimulate the fat burning mechanism of your body by increasing the body temperature. Moreover, they are also used as diuretics. Regular consumption of ginger and garlic will not only increase metabolism, but also help to strengthen the immune system.

Vinegar

The acid that vinegar contains slows down digestion of starch and maintains balanced insulin levels. This can reduce the blood sugar by approximately thirty percent, speed up metabolism, and also treat metabolic disorders.

Essential Fatty Acids

Omega-3 essential fatty acids have a direct effect on the level of leptin, which is a fat hormone that influences the amount of calories that are burnt and stored in the body as fats. People who have low leptin levels manage to burn more calories. Some of the best sources of omega-3 fats include tuna, salon, sardines, and lean white fish.

Endorphins are chemicals released by the brain when you perform intense physical activity or during times of pain or distress. Also known as natural painkillers, endorphins develop positive feelings and improve the mood. The triggers and body’s response to the release of endorphins varies from individual to individual. The intensity at which a person feels the effects of these chemicals also varies. Some people might feel happy and energetic just ten minutes after an intense workout session, whereas others might take up to thirty minutes to experience the effects of endorphins. There are quite a few ways in which you can naturally increase endorphins secretion and improve your mental state. Some good ways to increase the secretion of endorphins are discussed below.

Laughter

Laughing is very important to facilitate the release of endorphins. Laughing is not only a stress buster, but it also develops a feeling of well-being and allows you to deal with problems in a better way. Smiling, giggling, and laughing are the best ways of feeling happy and positive.

Eat Dark Chocolates

The ability of chocolates to release endorphins and calm a person down makes it one of the best comfort food. Besides developing a feeling of well-being, dark chocolates help to lower high blood pressure, reduce the cravings for sugary foods, and improve heart health. However, it is recommended to have just a bite or two of this delicious food. Over-indulging won’t benefit you much and might even harm your health.

Consume Spicy Foods

Chili peppers and other spicy foods contain a component called capsaicin, which promotes secretion of endorphins. This active component binds the pain receptors in your mouth, thereby signaling the brain to increase the secretion of endorphins so as to protect the burning sensation that is caused after eating hot and spicy foods. However, you should consume hot and spicy foods in moderation.

Meditate

Meditating is one of the best ways of increasing the level of endorphins in the body. Meditation also helps you to achieve a peaceful state of mind. It relaxes the brain, lowers blood pressure, and calms the nerves. Meditating regularly is known to improve your mental alertness.

Exercise

Exercise not only promotes the release of these feel-good chemicals, but it also makes you look good. Exercising or performing intense physical activity is the best way of increasing the production of endorphins. Besides improving your mood, exercise is beneficial for the health of your cardiovascular system and improves blood circulation. Daily exercise routine is an excellent way to keep stress and depression at bay.

Practice Relaxation Techniques

Yoga, massage therapies, aroma therapy, acupuncture, and certain other relaxation techniques help to secrete endorphins in the body. They are also known to be effective in increasing blood circulation and relieving pain. Acupuncture is particularly beneficial for releasing endorphins as it stimulates the meridian points of the nerves.

Get Exposure to Morning Sunlight

Being exposed to natural sunlight promotes the release of endorphins and makes you feel lively. One of the most beneficial ways to avail the mood enhancing benefits of sunlight is to catch the sun’s rays while playing your favorite outdoor sport. Early morning sunlight will also provide you with vitamin D and keep you healthy.

Listen to Music

Listening to the music of your choice facilitates the secretion of endorphins and also has a soothing effect on your mind and body. It is an easy way to ease stress, and instantly improve your mood.

Almost everyone feels extremely sad and depressed at some point in their lives. There are times when an individual finds it very hard to cope with sadness and starts to feel depressed. It is normal for a person feel depressed because of certain life events like health issues, death of a loved one, financial issues, problems in professional life, etc. However, when someone continues to feel extreme sadness and depression for an unusually long period of time and fails to focus on basic day to day activities, then it is a serious problem of clinical depression.

If not diagnosed on time and undergone proper treatment, depression can cause some very serious problems. It is quite common for someone who is depressed to experience emotional symptoms like sadness, restlessness, anxiety, irritability, hopelessness, and worthlessness. The mind of a depressed individual is occupied by negative thoughts and the victim might even contemplate suicide. However, besides these common psychological symptoms, a depressed person also experiences certain physical symptoms discussed below.

Headache

Headache is one of the most common physical symptoms of depression. Some people experience just light headaches, while others suffer from intense ones. The severity of a headache is often high in people who have experienced migraine attacks in the past.

Chest and Back Pain

Chest pain is often caused in case of extreme depression. A connection has been established between depression and heart diseases. Depressed individuals can experience pain in the neck, lower back, muscles, or in the joints too. If the person has had troubles with back pain in the past, then depression can aggravate the problem and cause intense pain in the back.

Change in Appetite and Unintentional Weight Fluctuations

Depressed people often experience a drastic change in their appetite. Some people begin to overeat and tend to put on weight, whereas others lose weight as they stop eating due to depression.

Insomnia

Depression tends to disturb the sleep pattern of an individual. People who are depressed often find it difficult to fall asleep. Not being able to get proper sleep or insomnia only increases the sadness and frustration.

Digestive Problems

Depression has a negative effect on the digestive system of an individual. People who are depressed might experience diarrhea, constipation, and indigestion. Depression has also been linked with irritable bowel syndrome. Feeling nauseous way too often is another physical symptom of depression.

Fatigue and Exhaustion

People who are depressed feel fatigued and exhausted even after performing simple physical activities. This kind of fatigue and weakness do not go away even after getting enough rest and sleep.

Loss of Interest in Sexual Activities

Depressed individuals can lose interest in sexual activities, which can in turn give rise to problems like impotence.

There is an inter-relation between depression and physical pain. Depression causes the physical symptoms mentioned above, which in turn go on to aggravate depression. Also, continuous or intense pain caused due to any reason can make a person feel depressed.

It is not easy to identify and diagnose depression based on the physical symptoms. This is because there are many health conditions that can causes similar physical problems. Hence, getting proper medical help for depression is a must. After depression has been identified and diagnosed, it can be treated with the help of an appropriate treatment. Proper treatment and care will allow the person to easily overcome depression.

Excess fat in thigh region is most difficult to lose without any doubt. However, another reality is, impossible is nothing. Thighs fat is battled by plenty of women all over. When they are unable to wear short outfits with confidence or jean size does not fit due to big thighs, it increases grumpiness in them. Big thigh problem can be solved easily if right measures are taken in right time and in proper manner.

Thigh fat increases immediately because it is one of body areas where excess fat easily gets stored. Other fat prone areas in the body are stomach and arms. Women are more inclined towards gaining fat in thigh area. And they go brainsick about this fact. Only a dedicated routine, especially done for losing thigh fat, can help in getting rid of fat from thighs. Three basic steps are given below. Bring them into daily practice and slim thighs can be soon enjoyed. Any positive change in life or body is followed by huge confidence.

Heart related exercises

Workouts that step up heart rate are healthy and good for overall body. Their main contribution is also towards reducing fat from thighs. Hence, if thigh fat is problem to you, don’t forget to include any cardiovascular workout in routine. It’s remarkable. Any exercise that pertains to the heart is good for toning lower body on the whole. Brisk walking, jogging, jump rope, running, swimming, cycling etc are all cardiovascular workouts only and immensely help in removing fat from thighs. Fat stored in thighs gets used as huge energy in needed for carrying out these exercises. Fat gets broken down and used as energy by the body. Daily carry out the workout. Minimum duration should be 30 minutes.

Perform exercises that test physical durability

Strength training exercises are very good for thigh fat reduction. Especially after cardio exercises, strength training should be performed. It is awesome combination with amazing results. Particularly when thigh fat is your target area incorporate exercises like squats and lunges in routine. They peculiarly target thigh fat and help in reducing it in wonderful manner. Entire thigh muscles come in use while performing these exercises that lead to loss of fat from thighs. At home also they can be performed. With and without equipment, both ways they can be done.

Don’t take diet lightly

Like exercise, it is important to take diet with seriousness. Most people gets relax after bringing physical workout in routine. However, never underestimate diet. Until you give your body right nutrition, desired results will remain away. Fiber rich food items should be started taking. Other nutrients should also be taken. Sugar items should be taken less. Apart from this, junk foods and processed foods should be taken in limited amount. Once in 15 days is fine. Caffeinated drinks should be replaced with vegetable juices, fruits juices, and water.

Fat in thighs give clumsy look. It can distort appearance severely. Work hard is key to success in anything. So, don’t take leg behind in following the above tips. They can actually fulfill your dream. Happily accept them in life and enjoy many more other health benefits.

It is completely normal for everyone to feel anxious for some reason or the other. However, feeling anxious far too often and for little things is a serious matter of concern. Anxiety builds unnecessary fear in your mind and you feel nervous, restless, and uncomfortable without any valid reason. Although anxiety is a psychological disorder, it begins to affect your physical health over a period of time.

Anxiety can be caused due to many different reasons. Failed relationship, childhood insecurities, major life changes, fear of failure, and losing a job are some of the most common reasons for anxiety. People of all age groups can be affected by anxiety. Chronic stress and anxiety produce various different types of physical symptoms. Some of the most common ones among them are explained below.

Palpitation

Palpitation is an abnormal heartbeat sensation that makes you feel like your heat is either missing a beat or two or there is a temporary stop in between the beats. Palpitation can be sensed in the chest, neck area, and throat.

Chest Pain

Anxiety can produce certain symptoms that are very similar to those of a heart attack. These include chest pain, twitching chest muscles, and pressure on the chest wall. This is the main reason why many people often confuse an anxiety attack with a heart attack. This makes them feel more panicked. The difference between chest pain caused by a panic attack and a heart attack is that in case of a panic attack the pain does not aggravate but disappears on its own.

Breathing Difficulty

Having a panic attack makes it difficult for you to maintain normal breathing. An anxiety attack causes your breathing to become fast and shallow. It might also make you have a choking sensation in the throat.

Shaking and Trembling

Anxiety often causes the person to shake and tremble. This happens because anxiety attacks make people lose control over their bodily functions.

Dizziness

Dizziness causes your head to spin and makes it difficult for you to maintain the body balance. It is one of the most common physical symptoms of anxiety.

Other Symptoms

Some general symptoms of anxiety include excessive sweating, upset stomach, abdominal pain, nausea, vomiting, tremors, headache, muscle tension, hot or cold flashes, loss of appetite, fatigue, etc. Some of the most common anxiety symptoms in women include sleep disorder, infertility, and menstrual irregularity.

Treating Anxiety

In case of severe anxiety symptoms, doctors tend to prescribe medicines. Antidepressants and benzodiazepines are two of the most commonly used medications to treat anxiety and depression. Beta blockers are often used to control symptoms like sweating and palpitation. Although these medicines reduce the severity of anxiety symptoms, they only provide temporary relief. To get permanent relief, you will need to identify the root cause of your anxiety. Once the factors that are making you anxious are known, you can get control over them with the help of cognitive behavior therapy. Exercise and various relaxation techniques such as breathing control, meditation, and yoga can also help to reduce anxiety and get over unwanted feelings.

The physical symptoms of anxiety should never be neglected. Not accepting the fact that you are prone to anxiety and delaying the treatment will only complicate the problem. Anxiety affects all the aspects of your life. Proper and timely treatment will help you to notice an improvement within weeks.