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Body Fat Linked to Health Problems: Find How to Zero It

Body-Fat-Linked-to-Health-Problems

Body fat can be good or bad in your body. But what we must be aware of is if we have too much of it, then it will hurt our health. Otherwise, it is the primary source of energy and plays a vital role in the absorption of vitamins and minerals.

 

Body fat has a long term effect that helps us to stay healthy. However, knowing what good or bad fat is essential, so we will be on the right track of eating healthy food. Poor diet always comes with a lack of nutritious food that we are unaware of. For instance, many considered that all fats are harmful to our bodies. But in fact, there are fats that we do not need to cut back because our body needs it.

Some of the importance of good fat in our bodies is vital in our daily function. Body fat is essential for blood clotting, movement of muscle, and keeping inflammation at bay. But what are the good fats?

Good fats are monounsaturated and polyunsaturated. Meaning, these are fats coming from vegetables, nuts or seeds and fish. It has lesser content of hydrogen atoms which bonded to their carbon chains. If fats have a more prolonged and more significant amount of hydrogen, it becomes unhealthy and what we call bad fats.

Bad fats are the opposite of good fats. One of the worst fat in our diet is trans fat. If you consumed too much trans fat, it is crucial to our health. This kind of fat has no health benefit in our body, and when we consume even a little amount of it can make our body suffers.

For instance, if our body fat consists more of trans fats, most probably the amount of harmful cholesterol will increase.  Having a higher amount of bad cholesterol in our body can result in different health problems. In other words, the beginning of most health problems is bad cholesterol.

Some of the Health Problems Linked to Body Fats,  So How to “Zero” It

Obesity/ Overweight

Health problems linked to body fat start to show signs of being overweight or obese. The state of being obese or overweight is known to have low-level chronic inflammation. So what happened to our body?

Inflammation in our body increases the chance of absorbing more fats, which is not good. In this condition, body fat causes our immune system to lay back. The average level of body fat in our body is a good source of energy. But if we are obese or overweight, it hits back our immune system.

What can you do? Being obese or overweight is not the end of everything for you. You can perform different workouts. The more you eat, the more exercises and workouts you should do. Let your workouts achieve your ideal weight.

Osteoporosis

According to the study, one of the possible factors linked to bone loss or osteoporosis is visceral fat. Visceral fat is fats that cover our internal organs like liver, muscles and bones. This kind of fat is unhealthy, and a higher amount of it can decrease bone density.

What can you do? To fight osteoporosis, increase intake of calcium is needed. There are different sources of calcium that will also help you to reduce fat absorption from other food sources. Foods like low-fat yogurt or fat-free cheese are some of the foods that can help you reduce the intake of fat.

Hormonal Imbalances

Hormonal imbalances are linked to a high amount of body fat in our body. An excessive amount of body fat in our body makes our insulin to function abnormally. When this happened, the hormones will lead us to gain more weight.

Imbalance of the hormones happens with a high amount of testosterone in our body as a result of an increase in visceral fat. In women with a high percentage of visceral fat, it was pinpoint to be the leading cause of PCOS or Poly Cystic Ovary Syndrome.

What can you do? A healthy diet meal plan and regular exercise will help your hormones to balance. According to research, a proper diet comes with more fiber that can help you burn more calories and fat with at least 30%. The minimum amount of fiber you should consume daily is around 30g and don’t forget whole grains for your bread.

Excessive Amount of Toxins

Too many toxins are a sign that we have an excessive amount of body fat, which includes visceral fat that is fatal. When you have more body fats, the tendency of your body is holding more toxins. And it goes vice versa when you decrease the amount of body fat.

But reducing body fat will take a process, and when you do that, you will also need to make detox to release toxins from your body.

What can you do? Your body will need to have enough sleep to help your body for detox. Eight hours of sleep will help your body organs to function well. The recommended time for sleeping is before 10:00 in the evening so that your body can have enough rest and repair itself from all the hard works of the day.

Liver Malfunction

 

Primarily, an excessive amount of body fat targets our liver. The function of the liver in our body is vital. It is the organ responsible for flushing out toxins in our body. So a fatty liver will not function, and the results can be diabetes, obesity, and cardiovascular disease.

According to the study, when the liver fails to function, toxins will start to accumulate in our bodies. These toxins will trigger different problems and cause complications for more severe health conditions.

What can you do? In some cases, liver ultrasound is done to know the full condition of the organ. Physical signs like body fat and gaining weight are not enough to justify if someone has a failing liver. So to make sure, ultrasound is recommended.

Less Active Muscles

Typically, when you have body fat, active muscles are decreasing. Without a good build of muscles, you will get tired quickly. Your daily function will not be fulfilled as if you will need more time to sleep or lay back because you feel weak.

What can you do? To gain more muscles, you have to make a healthy meal plan and do regular exercise. Weight lifting is one of the recommended workouts we have for you. Burning of body fat can add energy to your workout. Calories per week up to 1,000 will give you more progress and will burn more fats.

Our Insights

Your body fat has two sides of benefit – good and bad. When we have an excess amount of body fat, it can lead to adverse effects. But with the recommended amount of body fat, which is healthy fats, it will serve as energy for our daily performance.

Walking, A simple exercise but has a lot to offer to your health

Walking-A-simple-exercise-but-has-a-lot-to-offer

Walking is the simplest form of exercise that you can enjoy all the time. Many people consider walking as the most natural exercise to do. How about you?

Walking can get your whole body working – your heart pumping, muscle working and even your fat burning. All these things can be done in a day. So you don’t need to do any strenuous activity. Who would not love that?

By only moving around, you are already doing exercise. When we say exercise, it does not need to be complicated. A simple movement like this can be beneficial to your health.

Since it is less complicated and everyone can do it, for sure, it has many health benefits. So what are the significant healthy changes that it can give us?

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Walking keeps your heart and lungs healthy.

It pumps your heart. And when you get your heart pumping, you know you are burning your calories. Especially when you have to walk for 30 minutes a day, you will notice the difference in your heart rate. For this reason, it maintains the health of our hearts.

Aside from our hearts, it is useful to our lungs. When you do it for about 30 minutes, it increases the capacity of your lungs. Meaning, you improve the circulation of oxygen in your body.

It helps to burn some extra calories and body fats.

The most common problem of many is controlling weight. And for most people, it is their best option to burn some extra calories and lose some fats. If you are doing 30-minute of it, then it will not cause any harm if you have 45 minutes around your neighborhood or at the park.

However, it is essential if you are doing a healthy diet meal plan. Regular exercises that come along with healthy eating will give you the results you want in weight loss.

Walking makes your muscles and joints stronger.It makes your muscles and joints stronger.

A beneficial in our overall daily performance. It improves the flexibility of your joints, and your muscles get stronger than ever.

Since it is part of your daily routine, it helps you minimize the stress in your joints and muscles. Your body parts like ankles, hips and lower back are the most prone joint areas that we need to look after.

Feeling the excellent effect of it in our whole body, it can be contagious. At first, you might feel tired and bored. But when people see you are looking great with all the muscles and joints working out fine, they will grab the chance to do the same routine as you did.

Walking puts a smile to yourself.

Only going outdoors and smelling the fresh breeze can make you happy. So by doing this, it can switch your mood from feeling bored to getting alive and kicking. And this addresses the depression and stress that we have in ourselves. In other words, it makes us happy. Feeling a bit lonely, you may need to take a walk outside to boost your mood.

Doing some walks with nature will surely give colors to your life. This is an outdoor fitness that you can do all season. With this, you can reduce the risk of high blood pressure. Therefore, you have a choice other than running and be free of illnesses.

Thinking and doing creatively.

On the other hand, it has another benefit that can reveal a side of you. That is being creative. Thinking and doing things original can be one of the excellent benefits of it. The convergent and divergent thinking of an individual is the key to being creative. But this only works when you do some exercise even as light as it is. Then don’t take it for granted.

Walking fires-up your metabolismWalking fires-up your metabolism

So when we say exercise, it is not about heavy lifting and high-intensity training. Sometimes, doing a little exercise prep our metabolism to do more. And that is why we are doing a short walk from time to time. In this way, it can prevent and reverse the damage of slow metabolism.

In a week, a set of this can increase energy in the morning. It is far better to do this at this time than in the afternoon. Especially for children, this should be done to stay them incline and enjoying the beauty of this exercise.

Finally, you are getting good sleep.

Like a regular workout, it can add to your sleep. The more walk you take, the more you will make your body less stress. And when you have a good rest, you can see it in your skin.

You may be aware that stress can make your skin look wrinkled and sometimes you have to use many creams to look younger. But little did you know that exercise can make your skin look youthful.

Walking relaxes our body and mind

Since it gives us many health benefits, some of these are keeping our minds at peace. Exercise does not only improves our physical health but also makes our mind at peace. Cortisol or the stress hormones in our body causes us to react negatively and quickly get irritated. So it decreases the levels of cortisol and making you less agitated. It has never been an excellent feeling of less worrying around you, isn’t it? And my suggestion is to take a walk down a street to relieve you from stress.

Most travelers stay on foot in the forests woods except at night. Others enjoy the pace of this exercise with a dog. There are times that you want to use a treadmill for this to control your steps. This is a good choice but having it in the house will for sure take spaces. Instead, fin a gym that offers this equipment.

Uniquely regenerate brain cells through walking.

Another excellent benefit we can get from it is the uniquely regenerating your brain cells. Other than eating healthy foods, you can do some exercise. Brain functions are essential to our daily needs, such as memory, cognition, learning and reading. Therefore, it decreases your chances of getting cognitive illnesses like dementia and Alzheimer’s disease.

To live in a society advocating the prevention of cognitive health conditions should be heard by other communities. Encouraging the town and neighboring cities can give freedom from anxiety and doubt about the effects of this especially for women. It is time to speak about the health benefits of this exercise.

Walking regularly strengthened bones and jointsWalking regularly strengthened bones and joints

Exercise strengthened our bones, joints and muscles, so does this exercise. Over time, getting strong bones and joints can make you avoid some accidents like fractures, sprains and worst spine shrinkage. How to get strong bones? It’s simple. You need to be consistent in doing exercise related to weight-bearing. According to research, adults who walked regularly can still have an advantage in avoiding accidents related to bones, joints and muscles.

What can we say?

Indeed, exercises are one of the best things to do if you want to destress. But little did you know that it has many good things for you. For example, it can make your eyesight better than before. Maybe you don’t realize it instantly, but according to the study, it can reverse retinal degeneration over time.

So, for starters, you can perform it for an average 30 minutes daily so you can have your heart work, muscle stretches, and joints to move.

Slow Metabolism? Avoid These Habits to Speed Up your Metabolism

Slow-Metabolism

Metabolism of our body is one of the keys to losing weight. However, we don’t think metabolism as one of the critical factors. Instead, we focus more on the food we eat and the exercise we need. How about understanding what really metabolism is?

what really metabolism is?Metabolism defines our body’s capability to burn calories. It is the process your food has to convert into energy by your body. So, even we had the proper exercises, we must speed up our metabolism. Also, if we eat healthy food and the right amount of calories, our metabolism should be working at pace with our diet meal plan.

And now, you are asking how to know if you have working metabolism. Well for sure everyone has done things unrightfully that may give a negative effect on our metabolism.

For instance, there are habits that we need to start avoiding if we want to speed up our metabolism.

What could go wrong?

Here we list down the things you have to refrain from doing.

things you have to refrain from doing.

  1. You are keeping less than 4 hours interval when eating your meals.

The most important meal of the day is breakfast. And eating it nearly to your lunch is not an excellent way to maintain your metabolism. So when is the time to eat your breakfast? To boost your metabolism; breakfast should be consumed within an hour after waking up.

  1. Less protein and more carbohydrates.

And don’t forget the importance of protein in your meal, especially during breakfast. Your first meal of the day is crucial. What you eat after waking up is your key to boost metabolism. So, eating protein rather than carbohydrates can give your body enough energy for the rest of the day. Also, diet meal plan with higher protein content can help you reduce body fats and making you leaner body mass. It is one way to boost metabolism.

  1. No coffee in your body.

Who said that coffee could make you gain more weight? According to the study, drinking coffee for at least 3 – 5 cups a day is right for your health. This study overshadowed the belief that drinking coffee can increase specific health issues like diabetes, heart and brain diseases. So let us take it from experts. Drinking coffee its purest form is the best way. Keep away sugar syrup and creamer if you are drinking coffee.

  1. You are drinking less than 6 – 10 glass of water.

Water is essential to our body. Without it, our internal organs, especially our kidneys, will suffer. So, how about our metabolism? Since our body needs to convert food into energy, the main ingredient in this process is water. Imagine if you don’t drink water. You may have less power to perform your daily routine. Therefore, you cannot burn calories which may result to gain weight.

  1. You are not eating to lose weight.

Losing weight is the undying challenge in our body. But doing a diet in a wrong way is making your body suffer more. Let us get into more details. When you cut eating the healthy meal plan like calories, fibers and carbs, you are making your body to cling tighter to your body fats. Well, of course, body fats can be a source of energy. But skipping your meals to compensate for the idea that not eating is equivalent to lose weight is a myth. So, what you need to do is to eat the right amount of food. In your meal plan, include healthy foods in the right portion. If you are getting hungry quickly, try to munch a small amount but well-balanced meals in your day. But don’t forget the intervals of 3 – 4 hours for each meal.

  1. You have a sedentary lifestyle.

Of course, you have to consider and take your workouts seriously. If you have no time going to the gym, you can do simple exercises like walking, running, jogging or yoga. These simple exercises can help your body to be relief from a whole day of sitting in your work station. Activity is one of the best ways to speed up your metabolism. You don’t need to do high-intensity training. Just doing some workouts for your muscles can help your metabolism boost. You know that when you are doing exercises, your heart and lungs are working together to burn calories in your body.

  1. Sinking yourself to more stress

Getting yourself in a stressful situation is your choice. So, make it sure that you have two options in every case – to be stress or not. However, if you really cannot avoid a stressful situation, watch out for the food intake you are about going to eat. According to the study, stress hormones stimulate your appetite to look and eat comfort foods, which are foods with sugar-filled treats. How to control stress? Some foods can help you lower stress hormones. You may need to opt for fruits and nuts that can help you lower stress.

  1. You are sleeping for less than 8 hours.

Ditch out your excuses in sleeping less than 8 hours. Why? This habit should be stopped, especially when you reached the age of ’30s and above. Other than it can trigger some health problems, it can also slow down your metabolism. As we age, our metabolism becomes slow and to prevent this from getting worse; you will need to sleep at least 8 hours daily. Sleep loss is one of the problems that lead our body to have an increase in blood sugar levels and hypertension. With healthy meals and enough sleep, your metabolism can speed up even if you are in the 30s and above.

boost_metabolismOur Simple Ways to Speed your Metabolism

Though we have mentioned what you need to avoid slowing down your metabolism, we still have our pockets full of secrets to speed up your metabolism.

For instance, early waking up is one way to boost your metabolism. While you have enough sleep, waking up early and eating breakfast is a significant impact on your metabolism. If you wake up early, you will have enough time to prepare before going out and start your day.

Since food is one of the reasons for our metabolism and overall health, you can consider eating spicy foods. Spicy foods like jalapenos, chili peppers and hot spices can increase your temperature. Therefore, you are eating for your metabolism to be specific. According to experts, eating spicy foods can increase your feelings of satiety.

Other than spicy, you can count on calcium. Calcium is one of the essential minerals that can boost your metabolism. The combination high-calcium, low-calorie diet can make you lose weight. It is not a myth. Scientific studies have recorded it.

So have no fear and watch out for metabolism to speed up afterwards.

Diabetes, a Chronic Metabolism Disorder- Try These Home Remedies!

diabetes

Diabetes recorded to affect about 1.6 million people in 2015. Additionally, in 2030, diabetes will be the seventh leading cause of death according to WHO? Moreover, it is quite shocking that nearly 1 in 10 American adults have this chronic disease.

Diabetes is quite a common metabolism disorder around the world. People with diabetes have high blood sugar, also known as hyperglycemia. There are two main types of diabetes- type 1 and type 2. In type 1 diabetes, the body stops producing insulin, and in type 2 diabetes, the body does not produce sufficient insulin. Unfortunately, diabetes can lead to other severe diseases such as; strokes, liver damage, heart disease, and so on.

Genetic reasons, autoimmune destruction of beta cells, environmental factors, viruses and infections, overweight, obesity, and physical inactivity are the leading causes of developing diabetes. Unluckily, there is no cure for this disease, but you can control your sugar level by maintaining a proper diet, physical activities, and treatments.

Home Remedies

Moreover, specific home remedies are great to retain fluctuations of sugar level under control. Scroll through below to find out the most efficient home remedies for diabetes.

Bitter Gourd

Bitter gourds can be one of the most excellent ways to prevent the sugar level fluctuations. This iron-rich vegetable stimulates the glucose metabolism. Furthermore, it promotes the growth of pancreatic insulin secretion that can check insulin confrontation. It is beneficial for both type-1 and type-2 diabetes.

Make a practice of drinking a glass of bitter gourd juice early morning on an empty stomach. Also, add this vegetable to your daily meal.

Cinnamon

Different shreds of evidence show that cinnamon is helpful for type 2 diabetes. It can control this disease and reduce sugar level. It triggers insulin activity that assists dropping sugar level. However, you have to take it in moderate amount as excess quantity can lead to the shortage of breathing.

Take 1 teaspoon of cinnamon and mix it in a cup of warm water. Try to drink it every day. Add cinnamon to your tea. Moreover, add cinnamon to desserts and spicy curries.

Gooseberry

Gooseberries are the rich source of vitamin c that can fight against diabetes. It ensures the functioning of the pancreas that stimulates insulin production; thus, it curbs the blood sugar level.

Take two to three gooseberries and blend them to make a smooth paste. Remove the seeds before mixing. Squeeze out the juice from this paste. Take two tablespoons of this juice and add it to one cup of water. Drink it every morning on an empty stomach.

Bay Leaves

The latest wave of researchers shows that people who take bay leaves for one month reduce 20% to 26% plasma glucose level. It can increase insulin function that helps to keep diabetes under control.

Take half teaspoon of ground bay leaf, half teaspoon of turmeric and 1 tablespoon of aloe vera gel. Whisk them well and have it twice a day. Try to take it before lunch and dinner.

Black Plum

Black Plum is a rich source of anti-diabetic properties. It contains anthocyanin and ellagic acid that are great to reduce blood sugar level. This fruit is seasonal, so you can purchase a significant amount of it and preserve them by making its powder. Take 1 teaspoon of this powder daily. Furthermore, there are black plum juices out there on the market. Buy those are sugar-free.

Aloe Vera

Many researchers have found that Aloe Vera is pretty useful to cut the sugar level. It is an excellent ingredient for people who are suffering from type 2 diabetes as aloe vera can decrease the blood lipids. Moreover, it supports a lower fasting glucose level. Make a habit of taking Aloe Vera juice daily. Besides, a mixture of Aloe Vera gel, bay leaf, and turmeric is quite advantageous to prevent this disease.

It was mentioned earlier that, there is no permanent cure for diabetes, and the only way is to prevent it or control it. Adhere a healthy lifestyle and try out these home remedies outlined above to keep your sugar level under control.

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