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Swimming In Oceans Ups Infection Risk

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Swimming In Oceans Ups Infection Risk
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Skin, the body’s largest organ, is our first line of defence against pathogens which include bacteria, viruses, toxins, and infections. But a study was found that swimming in ocean may increase infection risk on our body.

University of California, Irvine has found in his study that a ten-minute dip in the ocean temporarily changes the skin’s microbiome. This study was presented at the ASM Microbe 2019, the annual meeting of the American Society for Microbiology.”

What Is Microbiome And Why It Is Necessary?

The skin’s microbiome is the host of bacteria that live on and inside the human body. It is the genetic material of all the microbes – bacteria, fungi, protozoa, and viruses.

It plays a key role in helping control digestion and benefiting our immune system and many other aspects of health.

How The Study Was Conducted?

“Our data demonstrate for the first time that ocean water exposure may alter the diversity and composition of the human skin microbiome”, said Marisa Chattman Nielsen, the lead author of the study.

The human skin bacteria get washed off while ocean bacteria were deposited onto the skin while swimming.

Neilsen, along with a team of participants at a beach who weren’t using sunscreen, had little exposure to the ocean and hadn’t washed in the last 12 hours or used antibiotics in the past six months.

Each participant had a different community of bacteria on their skin, but that all changed after being exposed to the ocean. They had their calves swabbed before, ten minutes, six hours, and 24 hours after a ten-minute swim.

The participant’s microbiomes began to recover to their original state after six hours.

The Findings:

One of the interesting findings was that Vibrio species which are only identified to the genus level–were found on every participant after swimming and air drying,” said Nielsen.

  • The fraction of Vibrio species on the skin was more than ten times greater than what was studied in ocean water samples. Vibrio species are not good for the body as it causes food-borne infection. This is usually with respect to eating undercooked seafood.
  • Researchers found that swimming in the ocean may cause gastrointestinal and respiratory illness, ear infections, and skin infections.
  • The communities of bacteria were different from each participant but after swimming, they all had similar communities.

According to this study which is based on ocean swimming, skin infections are caused by the poor quality of beaches. This includes the degradation of water quality due to wastewater runoff, pollution, and stormwater runoff.

Ear infections, stomach problems, and skin infections, a human may face after swimming, which is why it’s important to understand how the skin’s bacteria changes when exposed to ocean water.

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Health

Best Intermittent Fasting: Diet Plan skipping meals is good

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Intermittent fasting
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Do you skip food overtime….! People often believe that skipping a meal may cause you to starve making you physically weak and languid. But is that true?? In recent days, people adopt an intermittent fasting strategy is an easy and convenient approach towards losing weight, attaining proper metabolism and expanding their life span.

What is Intermittent fasting and its benefits

Intermittent fasting has shown a better result when compared to a calorie-restricted diet. Switch on to starvation mode, drop in metabolism during a calorie-restricted diet can be prevented by opting intermittent fasting.

All you have to do is maintaining a proper pattern of eating and fast for a specific period. putting you at ease, intermittent fasting comes with many plans.

Which strategy suits you the best?

16/8 fasting: eat in 8 hours of the day and fast for 16 hours including all night till noon. it may sound scary to fast 16 hours but fast don’t literally mean to go hungry but can consume non-caloric food and beverages. To make it simple, have your dinner as last meal and fast till lunch by skipping breakfast. This method is called  “lean gains protocol” by fitness expert Martin Berkhan. You can add 2-3 meals in the 8 hours eating window. It is the most popular approach to weight loss.

Best Intermittent Fasting diet plan

 7 AM Wake up Black coffee

(Medium cup)

9 AMHydrate yourselfMineral Water
1-2 PM SnackSalads
5-6 PM MealsA lot of calories
8-9 PM Snack Non-caloric drink before bed

5:2 diet: it is a kind of calorie-restricted diet termed as a fast diet, popularised by British journalist Michael Mosley. Eat normally for 5 days and restrict your calorie intake for the rest of two days. The ideal calorie restriction advisable for women and men is 500 and 600 respectively. Confused about what to eat for 500 calories to figure it out here’s a plan!!

BreakfastLow caloric fruit with yogurt48 calories
LunchBowl of vegetable soup105 calories
DinnerMeal283 calories
SnacksHalf a curly wurly57.5 calories

Fast day by day:  alternate fasting help you lose your weight rapidly. All you need to do is have a regular meal one day and say no to a meal the next day. It may prove hard for epicure individuals cause fasting for 24 hours isn’t a piece of cake. But can enjoy noncaloric drinks like green tea, black tea, hint essence water, in short, any natural drink with no added sugar but no solid food is allowed. This method is popularised by fitness expert Brad Pilon. If you’re doing this for weight loss then eat normally during the eating window as you eat without fast.

SundayMondayTuesdayWednesdayThursdayFridaySaturday
Eat normallyFast

(Noncaloric drinks allowed)

Eat normallyFast

(Noncaloric drinks allowed)

Eat normallyFast

(Noncaloric drinks allowed)

Eat normally

 

Eat-fast-eat: make a chain of eating fast eat and again repeat the same one to two times a week. Say for a month your schedule will be eat-fast-eat-eat-fast-eat-eat.  Skip your meal for entirely one day i.e.24 hours from dinner to dinner or lunch to lunch and eat a healthy meal in the next day. It may found easy in the beginning few hours but 24 hours fast is something big so better to initiate it with 14-16 hours fast and progress gradually. Since it seems extreme it is not advisable for beginners. The calorie intake of 500 is allowed in some cases.

SundayMondayTuesdayWednesdayThursdayFridaySaturday
Eat healthilyFast

 

Eat healthilyEat

healthy

FastEat healthily Fast

Day-fast and night-feast: if you feel it a herculean task to stay 24 hours without a meal but want to lose weight simultaneously, then this strategy is going to accommodate you. Generally, it is well known under the title “warrior diet” u have just to eat a small portion of food containing raw fruits and veggies in the daytime and end up having a big meal at night.

BreakfastFruit with yogurt
LunchVeggies soup
SnackSalad
DinnerHuge meal

 

Random fasting: following all the regular schedules may be tougher and boring too…. we can gain the benefits even without following a scheduled pattern. we can skip meals randomly whenever you are not really hungry or you may be busy enough to cook, traveling somewhere and didn’t find anything to eat, just go without a meal. Our body doesn’t starve by just skipping meals it already had saved fuel to use the number of the skipped meal is in proportion to the pounds of weight you lose. Consider the ratio of meals you had and meals u skipped to reap the real benefit out of it.

SundayMondayTuesdayWednesdayThursdayFridaySaturday
BreakfastFastBreakfastBreakfastFastBreakfastFast
LunchLunchLunchFastLunchFastLunch
FastDinnerFastDinnerDinnerDinnerDinner

 

Tips to make your intermittent fasting successful:

  • Intermittent fasting is a time-consuming process and needs your complete dedication. Don’t indulge in some other methods for weight loss. Don’t give up soon, give some time to your body to adapt to the change. Adhere to the diet.
  • At the beginning of fasting, you may feel lethargic and energy less and crave for food. Try some source of energy like noncaloric beverages to curb your cravings.
  • While breaking you’re fast don’t binge on eating. Keep a check on the amount of food your body needs than overeating.
  • Consume protein-rich food and low fat and carbohydrates in your diet.
  • Prefer beverages like water, lime water, coffee, coconut water to keep yourself hydrated. Say no to soda and carbonated drinks with added sugars.
  • Just your on fast doesn’t mean you don’t need workout. Exercise is compulsory.

 

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Food

More Than 2 Eggs/Day Deadly For Heart: Study

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Are eggs good or bad for you? – It’s been in talks for years. According to the Journal of the American Medical Association, the study tracked the health and lifestyle habits of nearly 30,000 adults in the US for as long as 31 years. Based on recent reports, eating more than two eggs daily can increase the risk of death and developing cardiovascular diseases.

The right kind of food with balanced nutrition can make or break your workout routine and possibly affect the desired results. So what to munch on? Quality carbohydrates are important pre-workout and lean proteins post-workout, according to experts.

An average-sized egg contains about 6 to7 grams of protein, high in nutrients and is especially weight loss friendly. Despite its healthful note, eggs have high cholesterol levels have made a questionable dietary choice for years. Because of high in cholesterol results also high in saturated fats, and it’s those saturated fats that cause an increased risk of cardiovascular disease.

But, according to Katherine Tucker, Professor at the University of Massachusetts Lowell in the US, It was found that the cholesterol in eggs, when consumed in large quantities, is associated with ill health effects.

One large egg contains nearly 200 milligrams of cholesterol, roughly the same amount as an eight-ounce steak, according to the US Department of Agriculture.

According to researchers, consuming more than 300 milligrams of cholesterol per day is associated with a 17% higher risk of cardiovascular disease and an 18% higher risk of death.

According to Katherine Tucker, eating several eggs in a week is reasonable but she recommends people to avoid eating three eggs omelettes every day as balancing and moderation is very important in nutrition.

It should be noted that eating too much of one thing leaves less room in the diet for other foods that may have more health benefit. Anything excess is harmful.

 

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Health and Fitness

7 different types of Yoga and their health benefits

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Yoga means union.  Body, mind, and spirit are the three words associated with yoga. It has different body postures, meditation, and controlled breathing which helps to live a healthy lifestyle.

With fast moving and digital world, people have discovered a number of health benefits connected with yoga. It is not just about working out, it’s about a healthy lifestyle.

The famous Yogi, Sadhguru Jaggi Vasudev calls yoga “an expression of life, He further says, “Yoga essentially means finding the keys to the nature of the existence.”

The founder of Yoga, Patanjali said, “Sthiram sukham asanam.” It means that a posture that seems firm and comfortable is your asana. It is a preparatory step in the practice of yoga.

What are the health benefits of Yoga?

The following health benefits of yoga will help you to explain why so many people find yoga so addictive.

  1. Improves flexibility, strength, and posture

Practising yoga daily will help you to stretch and tone your body muscles.
It can be practised at all levels of your ability, and this is the beauty of the yoga.
Practising certain yoga asanas will help you in improving your postures. You will look both confident and healthy.

  1. Weight Loss

An everyday gentle yoga practice will fuel the metabolic system and will help burn fat, leading to weight loss. It also helps to avoid overeating which reduces levels of cortisol, the hormone that is released in response to stress and low blood-glucose concentration.

  1. Be happier

Practising different yoga poses in your daily routine will make you emotionally stronger and happier person. According to the recent survey, practising regular yoga and meditation results in higher serotonin levels (the happiness hormone). A mind that is relaxed, happy and content is better able to deal with sensitive relationship matters and therefore improves your relationships.

  1. Improve Concentration

Early morning yoga practice will help you to be more motivated. Motivation helps you to build concentration in your mind which in return will help you in professional and personal life. Yoga calms your mind and makes you more mentally relaxed.

  1. Breathe better

Yoga plays a very prominent role in respect of controlled breathing. Pranayama, yoga breathing techniques focus on trying to slow down the breath and on breathing fully from the pit of your stomach to the top of your lungs.

What are the different faces of yoga?

There are different faces of yoga you can practice according to your lifestyles such as hot yoga, power yoga, relaxation yoga, prenatal yoga, and many more.

Yoga has every style for you regardless of your fitness level, fat percentage, or health history.

  • If you’re a yoga beginner, hatha yoga would be great for you. It focuses on basic postures at a comfortable pace.
  • If you’re ready for a deeper practice, Bikram also called “hot yoga” may be perfect for you. In this face of yoga, the room temperature is set to around 105 degrees Fahrenheit, resulting in greater elimination of toxins from the body through the increased production of sweat.
  • Power yoga is  right for the person who wants to increase strength through using more of your own body’s resistance,
  • Iyengar yoga- This face of yoga was founded by renowned B.K.S. Iyengar, This form of yoga is suitable for those who want to work on injuries and joint problems.
  • Kundalini yoga- It is one of those mysterious yoga practices that is as spiritual as it is physical. This form is physically demanding and mentally challenging and involves a lot of meditation, chanting, mudras and breathing exercises.
  • Vinyasa yoga is an offshoot of Ashtanga and also involves a number of athletic yoga postures and each movement is coordinated with one’s breath. This is also a very physically demanding practice.
  • The person who is not into too much hectic activity, Yin yoga is just the practice for you. This slow-paced style lets you hold poses for a longer time. It also focuses on spirituality, inner peace, and relaxation.

Yoga ultimately helps to improve health, increase happiness and building stronger relationships both in professional and personal life. Adding yoga in your daily life is the best choice one can make to improve life.

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Obesity and Related Diseases

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An ounce of prevention is worth a pound of cure. In simple words, prevention is better than cure. We are very well aware of the fact that nowadays the number of people suffering from obesity has definitely increased. While we have previously discussed the benefits of exercising Let us now discuss why one should aim at reducing weight?

The reason behind weight gain

Before discussing the side effects of obesity, let us first know how does one become obese? When a person consumes more calories than required, the person is definitely on the verge of weight gain. Obesity is also prevalent among those who do not burn the extra calories that they have consumed. Also, if one does not drink an adequate amount of water, then there is a good chance that he/she may become obese. Let me elaborate on how does this happen.  Drinking water boosts our metabolism, suppresses our appetite, and helps us in shedding water weight. At times obesity may also be because of a disease, which is obviously unavoidable.

Now post discussing the reasons behind obesity let us know its side effects.

The side effects of obesity are obviously diseases. Let us discuss them.

1)  Type II Diabetes

If you are overweight or obese, it puts you at risk of developing this deadly disease. Although the body is making enough insulin but the cells of one’s body resist the action of insulin. Now the next question that pops in one’s head is that what is insulin? It is a hormone secreted by the pancreas; insulin uses the sugar in our body and this sugar is obtained from carbohydrates. Insulin’s primary function is to maintain our blood’s sugar levels.

2) High Blood Pressure

Before discussing this disease, let us first know what blood pressure is. We know that our heartbeats. But do you know why does it beat? The beating of the heart is because it pumps blood to the organs of our body in order to provide oxygen to them. Blood pressure is the strength of this pushing. Obesity pressurizes our heart to pump in more blood and puts extra strain on our arteries. All this result in heart attack and strokes.

3) Sleep Apnea

Now the above-mentioned diseases are common and known by many. This disease, in particular, is not known by people. Sleep apnea is a serious sleep disorder in which breathing repeatedly stops and starts. If a person snores loudly and is tired even after a full night’s sleep, chances are there that you might have sleep apnea.

The different types of sleep apnea are:

  • Obstructive sleep apnea: This takes place when throat muscles relax.
  • Central sleep apnea: Occurs when the brain doesn’t send proper signals to the muscles that control breathing.
  • Complex sleep apnea syndrome: This is also termed as treatment-emergent central sleep apnea, usually occurs when someone has both obstructive sleep apnea and central sleep apnea.

Obesity can increase the chances of sleep apnea. An obese person obviously will have more fat stored around the neck thereby making our airway smaller. A smaller airway can make breathing difficult or loud (because of snoring), or breathing may stop altogether for short periods of time.

4) Fatty Liver Disease

As the name says, this disease is prevalent when fat builds around the liver. It is further categorized into two types namely:

  • Nonalcoholic fatty liver disease (NAFLD) is a type of fatty liver disease that is not related to heavy alcohol use
  • Alcoholic fatty liver disease, also called alcoholic steatohepatitis, is due to heavy alcohol use.

The disease affects people who are middle-aged, obese or diabetic.

Although we have discussed some major diseases related to obesity, there are a few more like:

  1. Ostoeporosis
  2. Osteoarthritis
  3. Cancer
  4. Kidney Disease

Therefore it is very important that we stay fit and healthy and avoid being obese. At times obesity also leads to depression. So, one should monitor his/her diet and refrain from getting obese. After all Obesity is a mental state, a disease brought on by boredom and disappointment. One should always aim at being fit and healthy.  Obesity is just like slow poisoning and takes away one’s life slowly and steadily.

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Exercising: A way to a long and healthy life

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Remaining fit and healthy is never an option. Although given with our hectic scheduled nowadays, people should try to incorporate certain rules and regulations in one’s life. A person should aim at leading a healthy and energetic lifestyle. This simply implies that a person should be full of beans! Being as fit as a fiddle will only increase our life expectancy. So how do we do this? How do we become fit and healthy? There are two methods to improve our health. While the first one is to monitor and control our diet, the second one is a little bit time consuming and much more demanding. Although the second one is demanding but it shouldn’t worry you much, since that demand is the requirement of our body. Exercising is what I am talking about. This shouldn’t be surprising to anyone. Let us first know what exercising is. The movement of muscles which further results in burning our calories is what exercising actually means.  

Benefits of Exercising

 Let me explain this aspect scientifically. Our body needs energy to function. Has this ever occurred to you that from where does this energy come?  This energy comes from the food that we eat. Let me elaborate this by citing an example. Supposedly you have started running, within three seconds of running, the muscles finish of their ATP supply. Adenosine Triphosphate, often abbreviated as ATP, helps in storage and usage of energy.  

In order to avoid the finishing of this ATP, the phosphagen energy system starts working. The system helps in regeneration of ATP, which in turn keeps are muscles working for the next 8-10 seconds. 

Glycogen is split into glucose and lactic acid, thereby producing ATP. This ATP lasts for about the next 90 seconds. If we continue exercising for a longer duration, the glycogen-lactic acid system again takes over.  

Now, if we keep exercising, then aerobic respiration takes place. Now what is aerobic respiration? A process by which animals or creatures surviving on oxygen, turn fuel or food such as fats and sugars, into energy. Through respiration, the cells turn  fuel into energy, which enhances our body’s functioning. It is therefore through respiration that ATP is produced. 

Now that was the benefit that exercising provides us internally. Let us now know about the other benefits that exercising provides. 

Weight Control 

How can we get away with this one? The primary aim of exercising is to get rid of the excess fat in our body, thereby reducing our weight. Our metabolic rate increases because of exercising. More calories are burnt as a result of our increased metabolic rate. Since more calories are burnt, our body fat is consumed to generate more energy, thereby reducing our weight. 

Enhances Mood 

Exercising leads to a reduction in our anxiety levels, makes us happier and reduces depression. Exercising increases our brain’s sensitivity towards hormones like serotonin and norepinephrine, thereby relieving us from depression. 

 Beneficial for our muscles and bones 

Exercises like weight lifting help in muscle building in a person’s body. It is also a known fact that people who exercise more have an increased bone density and are said to be safe from diseases like osteoporosis. 

Skin 

Exercising increases the blood flow in our body. Since the skin requires blood for its nourishment, exercising provides blood to our skin cells. Cleansing of the skin from inside takes place as a result of exercising.  

Although there are many other benefits of exercising, like it also reduces the cholesterol levels in one’s body. In the nutshell, we should exercise regularly for our body’s proper functioning. Becoming a bag of bones should never be the aim of exercising. A clean bill of health should be our priority. Although everyone has to die one day, but we should die with our boots on.  

 

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