Best supplements for muscle gain

Supplements which helps you to do more exercise sets and increase your muscle power, but it should not lead to any side effects. Here are some best supplements with no side effects. But consult with  your health guide before going for these supplements...!

1. Omega 3 fatty acids- which helps you to supply energy and power to muscle by converting your fats into energy, reduces heart attack risks, and brain health. The supplements which can supply omega 3 fatty acids are advisable to have it daily in an healthy diet.

2. Green energy-spirulina, green vegetables, chlorella, wheat grass, are essential to for healthy life, which can able to restore our energy and helps us to workout more...! As a juice or fruits, are advised daily.

3. Vitamin D- are fat soluble vitamin, naturally produced by body through UV rays from sun, and foods, such as cheese, margarine, butter, fortified milk, cereals, and fish...! The supplements which has vitamin D are notable...!

4. Whey protein- supplies effective amino acids, which helps more energy to muscles to workout more and power to it...! It also reduces the risk of heart diseases, cancer and diabetes.

5. Curcumin- Indian spice turmeric, in daily day food, acts as antibiotic, anti-cancer, anti-viral infections, anti-arthritic, and anti-inflammatory functions.

6. Cinnamon- spice, inner bark of cinnamon genus trees, used in foods, chocolates in mexico, for effective utilization of carbohydrates, blood sugar control. It is available in cereals, fruits, and cinnamon sugar are also sold. Atleast 1g per day is needed...!

7. Psyllium-dietary soluble fibre from genus plantago, which helps to reduce cholestrol, regulates blood sugar level, reduces constipation and milk diarrhoea. Small amount of psyllium supplement is enough.

8. Creatine- nitrogenous organic acid, supplies energy to cells and muscles. Effective supplement to gain muscle mass. Long term intake 3-4gm per day will help you to have more energy and to put weight.

Burn fat fast exercises

You don't have to go to gym to keep yourself fit. You can work in your home itself, all you need is a dumbbell of weight you can handle comfortably...! Do each exercise of 3 sets each of 12-15 repetitions every day at least for half an hour with full concentration. Concentration will help you to have quicker results. The more you workout, more fat can be burnt...!

GOBLET SQUAT

JUMP SQUAT

OFFSET OVERHEAD REVERSE LUNGE

OFFSET SQUAT

STANDING ALTERNATING OVERHEAD PRESS

ARM SWING

BENT OVER ROW

Stop Hiccups

Hiccups, rapid rush of air into the lungs causing vocal cord to shut which produces a sound 'hic', which is called as hiccups. This is may be rarely comes for some and persistent for any...! But there are simple ways to stop it..!

1. Eating in urgent.
2. Hearing shocking news.
3. Carbonated beverages.
4. laughing aloud.
5. Temperature changes.
6. Use of drugs such as nicotine..etc.

For persistent hiccups, it may be due to,

• Diabetes
• Kidney failure
• Stroke
• Multiple sclerosis
• Cysts
• Goiter
• Pneumonia.
• Metabolic infections

Treatment for Hiccups..!

1. Have water till it stops!   
2. Hold your breath for while and exhale slowly. Divert your mind on any other things around you! 
3. Do not go for vinegar if you have persistent hiccups, it will make it severe. Persistent hiccups needs some medical attention! 
4. Medically, a vagus nerver stimulator is implanted in upper part of chest, it sends an rhythmic burst of electricity to brain via vagus nerves, which helps to stop hiccups if persistent. This was successfully demonstrated by Dr.Bryan R. Payne...!

OR Try this...!

Tips - ORAL HYGIENE !!!

                                                        

Taking care of your teeth and gums is essential to good oral health. Ensuring that your mouth is healthy is important to overall well being. It can also help you avoid painful and expensive cavities, oral infections, and diseases of the mouth like gingivitis. Studies have also shown that plaque buildup on teeth can contribute to artery and heart disease, so regular brushing and flossing is essential. Good oral health can also help you avoid embarrassing conditions like bad breath or yellowing teeth. Make sure include regular brushing as a part of your every day routine, and your teeth and gums will thank you.

Brushing and Flossing

                          

1. Always brush your teeth before bedtime, and after every meal if at all possible.
2. Use toothpaste that contains fluoride to help prevent cavities.
3. A soft head or medium head toothbrush are best; hard bristles can be too tough on teeth and cause irritation of the enamel.
4. Flossing after brushing each time helps remove plaque from between the teeth, and helps with breath.
5. Brush your tongue as well as your teeth to help eliminate mouth-borne bacteria.
6. A mouthwash can help with oral health; mouthwashes with alcohol can dry out the mouth, so try to use brands that contain no alcohol.
7. If you do not have toothpaste, baking soda and water works just as effectively as brand name toothpaste.
8. Be sure to brush below the gum line as well as directly on the teeth.
9. While brushing, the length of time it takes to brush should be no less than two minutes.
10. Dental floss with mint flavoring can help to promote good breath.

Healthy Diet

                                     

1. Avoid eating too much sugar and drinking sugary drinks such as soda, sweetened teas, or fruit juices.
2. Nuts, dairy foods such as cheese, and meats are all good dietary choices that can help strengthen enamel because of the calcium and vitamins they provide.
3. Foods like bananas and French fries are bad for the teeth, since these types of foods tend to stick to your teeth throughout the day.
4. Chewing sugarless gum after a meal is a good way to substitute brushing in between meals; it can help remove food particles from between the teeth.
5. Foods like onion and garlic can contribute to bad breath. If you do eat these types of foods, try to brush your teeth as soon as possible afterward.
6. Snacking between meals should be limited. If you choose to snack, try to eat healthy foods without sugar.
7. Acidic foods and drink such as oranges or orange juice can promote tooth decay and enamel wear. If you do consume acidic foods, be sure to brush your teeth afterwards.
8. Vitamin deficiency can cause tooth decay and oral disease. Make sure you are getting enough essential vitamins such as the B vitamins, calcium, and other much needed essentials.
9. Fresh fruits like apples can be good for your teeth because they can help remove loose foods and clean the surface of your teeth.
10. The average adult should get a minimum of 500 milligrams of calcium per day to ensure healthy, strong teeth.

Long-Term Dental Care

                                              

1. Getting regular teeth cleanings and checkups at the dentist every six months is recommended.
2. Replace your toothbrush every two months to ensure proper cleaning. Keep brushes free from germs.
3. A sealant can be applied to the teeth by an oral health professional, which will help protect enamel and keep teeth looking their best.
4. Braces can sometimes be recommended by an orthodontist to help teeth grow straight. Sometimes, adults can wear braces to help the appearance of their teeth.
5. If you have a toothache, it is important to seek dental care immediately as this could be a potential infection or abscess tooth.
6. Children as young as six months old should begin visiting a dentist regularly to check for any potential problems and begin a lifetime of healthy oral care.
7. Those with heart valve problems or a compromised immune system should always take antibiotics before any dental work is performed.
8. Avoid chewing tobacco or smoking to help ensure gum, mouth, and teeth health for life.
9. Good long term dental care can prevent excess dentist visits, cavities, yellowing teeth, and bad breath.
10. Always communicate any changes in tooth sensitivity, tastes in your mouth, or other issues with your dentist so they can help assess potential problems.

STAY FIT N HEALTHY !!!

Simple Speech Exercise

                                                 

Do these while looking in a mirror

• Smile BIG. Try to get the corners of your mouth to move towards your ears. Hold for 5 seconds!

• Pucker your lips like your drinking from a straw. Hold tightly for 5 seconds.

• Hold your lips together and move them from side to side. You should feel the stretch in your cheeks.

• Fill your cheeks with air. Hold for 5 seconds.

• Make a "Fish Face" suck in your cheeks with your lips puckered. Hold for 5 seconds.

• Say "OOOOOO" pucker your lips then "EEEEEEEEEEE" with a big smile. 5 times rapidly!

• Raise both eyebrows as high as you can. Hold them for 5 seconds

• Frown. Concentrate on squeezing your eyebrows together and wrinkling your forehead. Hold for 5 seconds.

• Close both eyes tightly. Hold for 5 seconds.

Do these anytime you can!

 

• Get a mouth full of gum (not too much to choke yourself) and chew! Really chew like a cow!

• Work the gum from side to side inside your mouth with your tongue.(This one is not nice to do in public)

• Do "Raspberries" take a deep breath, stick your tongue out and push hard with your breath it will make your tongue rattle.(Be careful when you do this you may spit a bit and again it’s not nice to do in public)

STAY FIT N HEALTHY !!!

Treat MOUTH ULCERS !!!

                                       

Mouth ulcers (stomatitis) are small erosions in the lining of the oral cavity or the tongue. They tend to be recurrent. They usually tend to disappear in about 7-10 days but cause a lot of discomfort. Mouth ulcer is also called an aphthous ulcer, canker sore, or an oral ulcer and is a relative common problem, so there are many causes for this ulces. The pain is unbearable. One cannot speak, eat, or drink properly.

CAUSES OF MOUTH ULCERS:

                                           

1. Emotional stress.
2. Local trauma in the form of ill-fitting dentures or a sharp tooth.
3. Allergy to local applications like toothpaste.
4. Vitamin deficiency, especially B-complex, folic acid.
5. In females, sometime in association with menstrual cycle.
6. Hereditary, familial tendencies are also seen.
7. Smoking.
8. Poor oral hygiene such as not brushing teeth regularly.
9. Alcohol.
10. Spicy food.
11. Drugs like antibiotics.
12. Low immunity in any illness from TB to AIDS.
13. Infectious origin like some bacteria or virus.
14. Tartar in tooth surface.

SIGNS AND SYMPTOMS OF MOUTH ULCERS:

1. Tiny shallow erosions in the lining of the mouth or on the tongue.
2. The base may be white or grey in color.
3. Increased salivation.
4. Pain, burning sensation especially on contact with food or water.
5. There may be bleeding from the ulcers.
6. Mild fever if infection is the cause.
7. Bad odor from the mouth.

 TO PREVENT MOUTH ULCERS:

       

1. Maintain oral hygiene.
2. Brush teeth at least twice a day.
3. Do not brush too vigorously and use a soft toothbrush.
4. Clean the tongue regularly but not harshly. Use toothpaste, mouthwash which suits you, if you feel you are getting the problem due to it, change it. You may be allergic to it.
5. Visit your dentist if you have a sharp tooth or a denture, which doesn't fit well.
6. Avoid mental stress. Learn to relax and deal with stress.
7. Avoid spicy hot food, alcohol, and smoking.
8. Avoid self medication with antibiotics.
9. Vitamin B complex and folic acid supplement will help.
10. Have a diet rich in green leafy vegetables, cereals.
11. You can use a cool mouthwash for temporary relief of pain.
12. Consult your doctor if the ulcers bleed a lot.

HOME REMEDY 

 

                                                    

• Take two teaspoonful of honey and gargle it for a while and swallow or spit out (diabetic patients are not allowed to swallow honey). Do it twice a day for two to three days and it will be cured.
• To keep on drinking water again and again so that my mouth would not be dry for a single second. 
  

Even though mouth ulcers are gastric in origin, in order to heal the ulcer, the above remedy will help you in curing the symptoms.

STAY FIT N HEALTHY !!!

Foods to IMPROVE EYE'S VISION !!!

• Citrus Berry Smoothie

                

Supercharge your eyes in the A.M. with this smoothie. Fresh berries, orange juice, and toasted wheat germ fill you with vitamins E and C -- nutrients that may help protect against AMD.

This meal-in-a-glass smoothie is bursting with berries and orange juice, healthful sources of carbohydrate and powerful antioxidants. Getting plenty of antioxidant-rich foods makes sense for active people, since free radicals are produced any time the body’s cells process oxygen.

• Strawberry-Orange Muffins

           

These muffins taste as good as those at your corner bakery's, but with a lot fewer calories and a lot more vitamin C. Makes them ideal for your eyes and your pants size.

We love the combination of strawberry and orange in this sweet breakfast muffin with a streusel topping. For a less conventional (but equally delicious) twist, try the basil variation. The hint of basil complements the fruity berries wonderfully.

• Spinach, Avocado, and Mango Salad

                

Three simple, delicious main ingredients in this salad give your eyes a lineup of needed nutrients, including lutein, zeaxanthin, and vitamin C. 

• Curried Carrot Soup

            

It's no secret that carrots are good for your eyes. But they go down a lot easier in a light, creamy-tasting soup like this one.

• Rainbow Chopped Salad

                 

Skip the wimpy salad fillers. This salad gets right down to business with nothing but good stuff for your eyes, including antioxidant-rich carrots, bell peppers, and broccoli.

• Oven Sweet Potato Fries

              

Making fries out of beta-carotene-rich sweet potatoes and baking them in the oven with a drizzle of olive oil makes this favorite food a best bet for your eyes and your waistline. 

• Cheesy Popcorn

                 

Here's a snack switcheroo your eyes will approve of whole-grain popcorn instead of potato chips. And something your taste buds will approve of freshly grated parmesan cheese.

  STAY FIT N HEALTHY !!!

Exercise to avoid KNEE PAIN !!!

                                                          

Knees are the most commonly injured joints in the body. Considering that when you simply walk up stairs, the pressure across your knee joints is four times your body weight, it isn't surprising. 

Simple, everyday wear and tear can end up hurting your mobility.

But it’s not too late. Like a rusty door hinge, with care and maintenance, you knees can be trouble free. Even if you already experience problems, exercising the muscles surrounding the knee joints Quadriceps (front of thigh), Hamstrings (back of thigh), Abductor (outside thigh), and Adductor (inside thigh) will help make your knees stronger and less susceptible to injury.

Exercise keeps your joints from stiffening and provides needed support, making movement easier and reducing pain.

Here are some exercises you can do to both stretch and strengthen the knee area:

STRETCHES

 

• Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold for 5 - 10 seconds and release. Repeat 5 times on each leg.

 

• Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10 seconds, return to starting position. Repeat 5 times on each leg.                       

                                            

• Knee flexion: Sitting in a chair, loop a long towel under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 - 5 inches off the floor. Hold for 5 - 10 seconds, then release. Repeat 5 times on each leg.

                               

• Hamstring stretch: Standing, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 -10 seconds, then release. Repeat 5 times on each leg.

                                               

STRENGTH TRAINING

 

• Wall slide: Leaning with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat 5 -10 times.

                                             

• Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 reps on each leg.

                                                        

• Straight-Leg Raises: Sitting in a chair, rest your foot on another chair. Lift the foot a few inches off the chair while keeping your leg straight. Hold for 5 -10 seconds. Return to resting position. Repeat 5 -10 times. (Also work on increasing the time, up to 2-3 minutes if possible.)

                                  

• Abductor Raise: Lie on your side, propped on one elbow. The leg on the floor bent, the other straight. Slowly lift the top leg, hold for 5 -10 seconds, then lower. (Ankle weights will increase the intensity). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.

                                                             

• Hamstring Curl: Stand with the front of your thighs against a surface (a table or wall). Flex one knee up as far as is comfortable. Hold for 5 - 10 seconds, then lower slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity.) Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.

                                      

• Step-Ups: Stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance, pump your arms while doing this exercise. Start with 1 minute, slowly building your time. Gets your heart pumping too!

• Stationary Bike: Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, the bend in the knee should be 15 degrees. Start with 10 minutes and slowly increase your time.

                                                 

Depending on your current level of activity and mobility, a good start is 3 stretching and 3 strengthening exercises, 3-4 times a week. Stretching can be (and should be) done everyday if possible to prevent stiffness and achy joints. These stretches can be done a few times a day if needed.

 

STAY FIT N HEALTHY !!!