Friday, 23 August 2019

5 natural And Easy Way To Get Rid Of Headache


Basically headache is a stand alone illness that is caused by the over-activity of structures in a person's head that gives a painful sensation in any part of the head. Head ache doesn't just happen to a person, they can have causes that are not due to underlying disease. An headache can be causes some things we pay less attention to, like for example, an incorrect eyeglass prescription, exposure to loud noise, e.t.c. Here we are going to discuss 4 easy and natural way to get rid of headache.



Drink Lot Of Water


Dehydration is one of the major cause of headache. According to scientists, dehydration can not only cause headache but can also alter the way a person feels and thinks, which will make them feel worse, even if it's a slightest of dehydration. Water make a person stay hydrated and help reduce the severity of headache and migraines. So if you have an headache, get bottle of water and drink it from time to time to clear the severity of headache and to stay hydrated.



Take Magnesium


Magnesium is an essential mineral nutrient in the human body. Magnesium is a very good remedy for the relieve for headache, it is said to be biter than pain killer. Magnesium help reduce to a very low level the frequency of migraine attack in the body. Migraine is a severe headache that is felt as a throbbing pain on one side of a person's head. Low level of magnesium is one of the major caused of headaches like migraine attack in people. When you take magnesium, it will help block the pain transmitting chemicals in the brain by preventing the wave of brain signaling called cortical spreading depression which produces the sensory changes that are common when a person as an headache. To increase the level of magnesium in the body, a person should eat fiber rich foods and also dietary magnesium. For dietary magnesium a person can eat bean, seeds, nuts, whole grain, leafy green, e.t.c 



Sleep


Lack of good sleep or sleep deprivation can cause an headache. There are some factors that cause headache and sleep is one of the common factor. Sleep as a cause of headache goes two ways, lack of good sleep, interrupted sleep can cause an headache as well as too much sleep. Adult should get about 8 hours of uninterrupted sleep every night. So if you are experiencing an headache, check if you have had sound night sleep in the previous days.



Relax and Take Pressure Off Your Head


Some headaches are caused by physical reasons, some are overthinking, putting too much pressure on the head. While some are by putting too much weight on the head. When a person is experiencing this kind of headache, it is better to take some time off whatsoever you are doing and find a calm quite place to rest. As you rest take your mind off every thought, just relieve yourself and be in the moment, don't think, don't do anything, just relax for at least 30 mins. This helps a lot especially when the headache is caused by overthinking.



This 4 easy and natural way to get rid of headache are natural and easy, anybody can do can it by their self when and wherever.  With this 4 easy and natural way to get rid of headache, anyone can get rid of headache and live healthily. 


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6 Effect Of Lack Of Adequate Sleep


Lack of adequate has become a problem in this modern society. Though people have difference in how little sleep is in need to be consider as sleep deprivation. weather a sleep is been interrupt occasional or nuisance, it's still have same effect which can lead to emotional difficulty, daylight sleeping, obesity, poor performance,and even low self esteem. here we will discuss 6 effect  of lack of adequate sleep.



Poor Performer In Career


Whenever we sleep, our brains ache that period to clean itself of wastes that are in the form of proteins which are build up between cell earlier when were awake. In the brain there are neurons which function as signal sender, there work is to send signal to the brain. These waste that are build up tend to slow neurons signals in the brain which result in poor decision maker, reasoning ability, reaction time, e.t.c According to research neurons in the brain send send signals at a more slower speed when we are tired.



Affect The Endocrine System


The doctrine system is  a complex chemical messenger system that comprises of feedback loops hormones that are released by internal glands of an organism directly into the circulatory system that regulates distance target organs. It includes all the body that produces hormones that regulates metabolism, tissue functions, growth and development, sexual functions, reproduction, mood, and sleep. The production of hormone is depended on how much sleep a person gets. Staying awake in the night could affect the production of hormones as well as not having good sleep. because testosterone production needs at least 3 hours of uninterrupted deep sleep, about the time of a person's first REM episode.



Cardiovascular Disease


Cardiovascular disease is generally refer to heart conditions that affects the heart or blood vessels causes problems the blood clot, structural problems, disease vessels e.t.c Good sleep helps to keep our heart and blood vessels healthy. when we have good sleep it boost our body ability to and repair blood vessels, stabilize blood pressure, blood sugar and give us an healthy heart. 



Immune System


The immune system is the organs of the body that provides resistance of defense against infections and outside invader such as viruses, bacteria, parasites, e.t.c. When we sleep the immune system uses that period to work on it's self boosting it's strength and even fight infection while we are at our deepest level of sleep. If we get interrupt sleep or short time of sleep, our immune system will not get the time it will need to boost itself to stay strong and healthy. That is why medical doctors will always advice for a person that is sick to get enough rest.




Respiratory System


According to research, the relation between the respiratory system and sleep goes both ways. When we don't get enough sleep our body becomes more vulnerable to common cold and flu, which are common respiratory infections our body can contact and it is worse if a person already have respiratory disease like chronic lung illness. On the other hand, there is a nighttime breathing disorder called Obstructive Sleep Apnea (OSA) which can interrupt sleep and cause more harm to the body due to the deprivation of sleep.




Reduces Libido


An healthy sex life always lead to a good sleep health and it goes vice-versa. Most man who are workaholic lack interest in the bedroom. According to research men who don't have enough sleep have significantly lower levels of testosterone that results to the last of sex drive. This happens when the body becomes stressed due to lack of sleep, the brain suppresses the production of sex hormones such as estrogen and testosterone which favors the release of stress hormones like cortisol. This changes or shift in hormone levels leads to the decreased of Libido.


In this 6 effect  of lack of adequate sleep we have discuss the various ways lack of good sleep affect and with a closer attention in you discover that sleep is needed for almost every part of the human system to function properly. The brain needs sleep, the heart needs sleep, the heart and lungs needs sleep, and it goes on and on. No one should deprive him of herself a good rest, as that might be all our body needs to function properly.


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Tuesday, 18 June 2019

Top 6 Ways To Prevent The Risks Of Breast Cancer


Breast cancer is a disease that is very common among women than men. And if you are wondering if there are steps one can take to reduce the risk of breast cancer, the answer yes they are. There is lifestyle adjustment you can do to prevent the risk of breast cancer. Here are top 6 ways to prevent the risks of having breast cancer.



Avoid Too Much Radiation Exposure


There are instruments used in hospitals and medical laps that are high risk factor for breast cancer especially when they are often used. Mammograms is one of this instrument. Mammograms are stapled for breast cancer surveillance that is used in most high tech screening tests. The ionizing radiation can cause DNA mutations in cells. So it is a risk factor for the breast cancer. Is not healthy for a person to always do scans like CT scans, PET scans, and X-rays. To protect against breast cancer, a person must avoid these scans and  only do them when it is very important.



Breast Feed


A woman who breastfeeds longer stand the better chance of avoiding breast cancer than a woman who don't, because breastfeeding plays an important roll in protecting a woman from the risk of breast cancer. When a woman breastfeeds longer, the numbers of cycles she has over a life time reduces, and this lowers the amount of estrogen her body is exposed to, due to the fact that women don't menstruate during breastfeeding. Dr. Otis Brawley MD, a chief medical officer for the ACS. said "There is significant data that suggests that breastfeeding lowers the risk of breast cancer". So breastfeeding is one great way to prevent the risk of breast cancer.



Exercise Regularly


Regular exercise has so many reward health-wise. And since exercise can help control weight, exercise is good for breast healthiness. Exercises protect a person from the risk of having breast cancer in more than one way. One, it helps control weight. Women who had gained over 20 to 35 pounds of weight since their youth, stand 40% chance of develop breast cancer. Another way exercise help protect a person from the risk of breast cancer is that exercise alters estrogen metabolism.



Minimize Alcohol Drinking


If you are a person that drinks a lot of alcohol or a person that drinks alcohol on regular basic, you stand a greater chance of developing breast cancer then a person who don't drink or drinks once a a while. In other words, the lesser the amount of alcohol consumed, the lesser the risk of developing breast cancer. Moderate drinking once a while can be okay for people advanced in age, but it is advisable to abstain from alcohol drinking, to stand a better chance of preventing breast cancer.



Control Your Weight


In order to prevent any risk of breast cancer, you need to keep your weight in check. Being overweight will not only put a person at the risk of having heart disease but it can also cause breast cancer and other health issues. This is very important because obesity mostly occurs late in life after menopause, putting older adults at a a risk of having this cancer. So maintaining a healthy weight is an important goal for preventing breast cancer.



Eat Vegetable And Fruits


Eating lots of fruits and vegetables will help protect against risk of breast cancer. Carotenoids also called tetraterpenoids are organic pigments that are produced algae and plants. They are either orange, yellow, a red in colour. Carotenoids are found in fruits and vegetables like carrots, red peppers, and leafy green. According to medical researchers, women who have higher carotenoid levels in their blood stands about 19 percent lower risk of having breast cancer compare to those with a lower level of carotenoid in their blood .



Here we have discuss top 6 ways to prevent the risks of having breast cancer. With this a woman can protect herself from the risk and live an healthy life if these ways are applied. Though there are some risks factor that can't be control, example is   family history or hereditary, this can't be completely controlled but by paying attention to your body and applying some cautions anyone can live an healthy life.


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Monday, 17 June 2019

5 Foods That Are Unhealthy For The Heart


There are foods we eat that are very bad for our body system and some can cause heart disease. Normally most people believe that consuming large amount of salt in foods and eating fatty meat are the major causes of heart disease. According to research from medical professionals, fat and sodium are really not the major cause of heart diseases. Here we have foods that are unhealthy to the heart, and frequent consumption of these foods can lead to heart disease. Here are 5 foods that are unhealthy for the heart.



Bacon


Bacon is cured meats from the belly, sides, or back of animals mostly pigs, we eat mostly at breakfast. Bacon is an high risk food when it comes the healthiness of the hearth, especially when eaten regularly. Bacon contains nitrates, this nitrates are used as a treatment for preservation. As we eat bacon the nitrates in it interferes with the natural sugar processing ability in our body, this exposes our heart to treats of having hearth disease. Bacon should only be taken once in a while and and a quantity lower than 50 grams to maintain an healthy heart



Soda


When a person takes soda, it goes into the body and disturb the arteries by stressing the artery walls which causes the arteries to tighten, and when a person arteries begin to tight, the person is at a risk of having cardiovascular disease. Regular drinking of soda on a daily basic or twice a day will increase a risk of hearth disease by 20 to 30 percent. this beverage 1 or 2 times every day alone we raise your risk of having heart disease by 20%, because standard soda contain about 40 grams of sugar. Soda should only be taken occasionally to maintain an healthy hearth.



Margarine


Margarine is a product of the blending of vegetable oil or animal fat as it is used in the 80s. Though today margarine is made of vegetables oil, emulsifiers, water, e.t.c. The partially hydrogenated oil which is used in making margarine can put a person at a risk of cardiovascular disease. Margarine contains unhealthy trans fatty acids. Trans fatty acids increases the bad cholesterol level (LDL) in the body and at the same time reduce the good cholesterol level (HDL), which put a person at the risk of having cardiovascular disease.



Pizza


Pizza is not good for the heart. According to research it is currently number 2 on the American Heart Association’s list of “salty six” foods ranking. Pizza contains about 550 milligrams of  sodium and 9.8 grams of fat with 4.4 saturated in one single slice. This can put a person at the risk of heart disease, especially when taken regularly.



Sausage


Sausage is another food that is not good for the heart. Sausage can put a person at the risk of heart failure because of the large amount of sodium and fat especially saturated fat. According to research, a grilled link of sausages contains about 810 milligrams of sodium and 22 grams fat with 8 grams saturated fat. TO much eating of sausage can wreak havoc on the arteries and put a person at the risk of heart failure.



With a careful study of this 5 foods that are unhealthy for the heart you will discover that occasional eating of these foods might not be risky to our body but an habitual eating and in large quantities can be dangerous as it can reduce ones life spam. To live an healthy life avoid these food or take them occasionally.


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6 Foods Rich In Carbohydrate


Carbohydrates are good nutrients because of their functions in the body. They function as the source of energy to the body, process other nutrients, etc. Here are 6 foods rich in carbohydrate.



Cereals


Cereals are a component of grain used for food. Cereals are processed and made the food product. The food products are mostly eaten for breakfast, and they can be mixed with milk, fruits or yogurt. Cereals contain a little amount of protein as well as calcium but are very rich in carbohydrate.



Bread


Bread is made from flour. Flour is a powder made of grain, usually by grinding or milking of cereal grain. They are baked in an oven with an ingredient like salt and water. Bread can be eaten as a snack or used as an ingredient for other culinary food preparation. Examples are fried items coated in breadcrumbs to give crunchy crust, savory or sweet bread pudding and also a sandwich. Though some bread is cooked they are all rich in carbohydrate.



Rice


Rice is healthier for consumption because they contain nutrients and fiber. Both white and brown rice are rich in carbohydrate. Though White rice contains manganese, phosphorus, magnesium, iron, thiamine, and folic acid, brown rice is healthier because it contains a lesser amount of starch compared to white rice. Brown rice contains about 80 to 85 percent carbohydrate and has more magnesium than white rice.



Potatoes


Potatoes are starchy crops from lasting nightshade Solanum tuberosum. Potatoes are a good source of carbohydrate. They also contain varieties of phytonutrients with antioxidant activity. Phytonutrient is nutrients that are of benefit to human health and can help prevent many diseases. Potato is said to be the world's fourth most abundant food crop. They are sometimes crisply fried in vegetable oil or mashed with butter and sour cream. Though these way of preparation and lead to diabetes or heart disease.



Quinoa


Quinoa is a plant that belongs to the amaranth family. They are more popular in South American countries like Chile, Peru, etc, forming the staple diet of the Incas and their descendants. Quinoa is herbaceous grain crops botanically related to spinach and amaranth. This pseudocereal crop is a good source of carbohydrate. Quinoa contains about 21% of carbohydrate when cooked, which makes it very rich in carbohydrate. They are also good source of protein and fiber.



Corn


Corn also popular called maize is one of the world most popular foods. It is a leafy stalk that contains seeds in its kernels. Maize falls into not only one but two categories of food consumption. One is direct consumption, which means you can just eat the kernels. Two, you can use it for other food product like popcorn. The kernels are collected, dry and pop into popcorn. Maize is a good source of carbohydrate.



These 6 foods that are rich in carbohydrate will help increase the level of carbohydrate in the body for a better function. Though too much of refined carbohydrate can be harmful to the body.


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Top 5 Ways To Reduce The Risk Of Stroke


A stroke occurs when the blood flowing to the brain is shorten, preventing oxygen and nutrients from reaching the brain tissues. The good news is that there are ways a person can reduce the risk of having a stroke and live a healthy life. Here are top 5 ways to reduce the risks of stroke.



Keeping Blood Pressure Normal


High blood pressure is the biggest contributor to the risk of stroke in both men and women. Therefore it is advisable to always check and monitor your blood pressure level, if it rises, treat it. Maintaining blood pressure less than 135/85 is very important, as a level of 135/85 and above can put a person at the risk of having a stroke. There are also foods that can contribute to high blood pressure, examples are salty diets and foods that contain high cholesterol.



Treat Heart Disease


Atrial fibrillation is the abnormal and often rapid rate of heartbeat also refer to as arrhythmia. Atrial fibrillation is a heart disease that is caused by poor blood flow. Heart diseases like atrial fibrillation are one of the most common causes of stroke. And unfortunately, it tends to cause larger strokes. It is important to treat this disease as soon as it is noticed and treatment with medications that prevent blood clots can help.



Keep Your Cholesterol Normal


We have mentioned that foods that contain high cholesterol can put a person at the risks of having a stroke. Having high cholesterol can increase your risk of stroke. When a person eats foods that contain high cholesterol, it increases the person's cholesterol level. High cholesterol builds up fatty plaques that reduce blood flow in the arteries, a condition called atherosclerosis, which can lead to stroke. It’s important to get your cholesterol checked from time to time. Exercising can help reduce your cholesterol level. If your cholesterol is still high after engaging in exercises, please see a doctor.



Maintain Healthy Weight


Obesity is a situation where the body collects the excess amount of fat that it has negative effects on the person. Obesity increases the chances of a person having a stroke. To avoid obesity a person needs to regularly check his or her weight and if a person is overweight losing at least 10 pounds can help reduce your risks of having a stroke. However, it is advisable to work with your doctor to create a personal weight loss strategy.



Regular Exercise


Exercise can contribute to losing weight and lowering a person's blood pressure, and not only lowers blood pressure but exercise on its own can reduce the risk of stroke. Taking time to do exercise and also increasing the amount of exercise you do can will reduce your risk of having a stroke. You can start with exercises like fast walking, playing tennis, or golf. And also make these exercises part of everyday routine.



These are the top 5 ways to reduce the risks of stroke and live a healthy life. It is very important to carefully study and put these 5 ways to reduce the risks of stroke to practice especially for people around 50 years and above because they stand higher risk compared to people lower in age.


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Sunday, 16 June 2019

5 Foods That Improve Fertility In Men


Studies have it that the average sperm count is between 120 to 350 million per cubic centimeter. That means any amount below this range can be considered as low sperm count and might not be enough to impregnate a woman. To produce healthier sperm, here are 5 foods that improve fertility in men.



Leafy Greens


Leafy greens such as spinach, romaine, arugula, and broccoli are high in folate. Men who get an adequate amount of folate produce healthier sperm, which potentially helps reduce the chances of miscarriage or some genetic problems in babies. Researchers have it that men who had no prior history of fertility problems have a 20 percent reduction in the number of normal sperm when compared to men who have the highest intake of this vitamin.



Oysters


Oysters are a powerful kind of aphrodisiacs and are a good source of zinc in men. They are arguably the best source of the zine. A 100 grams of oysters can give about 70 milligrams of the zine. Zinc is so important to men fertility that a deficiency can lead to impotency and even erectile dysfunction. Zinc helps in the provision of cartridges in men's chamber and 15 milligrams per day is the minimum a man needs. Oysters multiply the production of sperm and testosterone. They also regulate libido in men.



Tomatoes


When talking about improving fertility in men, tomatoes are one of the foods to be considered. Tomatoes are one of the best food sources of the antioxidant lycopene. Lycopene is red carotene and carotenoid contained in red fruits and vegetables such as tomatoes, watermelon, carrot, etc. They are responsible for making these fruits and vegetables red. Lycopene helps improve the sperms ability to swim and also the structure of sperm. They can help reduce the risk of prostate disease. Lycopene is more available in cooked or processed tomatoes.



Lentils


Lentils are one of the best sources of folate(natural folic acid) which is important for male fertility. Men who have a lower intake of folate from their diet have higher rates of chromosomal abnormalities in their sperm, hence making it difficult for reproduction. Lentils are also rich in proteins and a good source of fiber.



Water


To survive as humans we must drink water. As water is very important for humans to stay alive, so it is also important in producing new life. Water is the essential nutrient that the body needs to stay hydrated. Staying hydrated is a great way to multiply sperm production and creating more environment for sperm to swim to the egg. Semen is water-based, and an increase in liquid consumption helps increase ejaculation and improve sperm production. So one easy way to improve sperm count and quality is to drink enough water.



A consideration of these 5 foods that improve fertility in men in your diet every day will increase sperm count, create healthy sperm and also get rid of abnormal sperm. Making a man more fertile and active in reproduction.


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5 Side Effects Of Excessive Masturbation On Men


Masturbation is a normal activity and can be healthy cause it sometimes helps reduce stress levels, anxiety, and tension. It is okay if a person masturbates as it helps you know yourself better. But as the saying goes "excess of everything is bad," so there are side effects of excessive masturbation. Here are 5 side effects of excessive masturbation.



Guilt


Excess masturbation brings about the feeling of guilt, which is one of the most common side effects Of excessive masturbation, and it has a negative psychological impact. This feeling of guilt in masturbation comes as a result of either social, religious, or cultural beliefs, depending on the environment a person is. This guilt can be very harmful to self-esteem, self-love, and confidence. In some occasion, it causes isolation, where a person isolate himself from other people because he feels he is doing something wrong or different from them. This has a negative impact on their esteem and confidence.



Premature Ejaculation


Too much masturbation can lead to premature ejaculation making a man lose control of the release of sperm. Premature ejaculation is a sexual disorder that is common among men, but it can be corrected. Though masturbation is a normal sexual behavior like every other behavior. Excessive masturbation and ejaculation can result in excess production of the stress hormone, an unhealthy abundance of this hormones will make the brain and the normal body function rise to an extreme level, disrupting the feedback mechanism of HPA axis in the nervous system. Which causes premature ejaculation or uncontrollable ejaculation during sleep.



Loss Of Memory and Concentration


Too much masturbation also has negative impacts on a person's mental health. It weakens the memory and the ability to concentrate. When we orgasm the rational part of the brain tend to shut down, due to the flooding of dopamine in the brain. Excessive masturbation causes men to become less sensitive to dopamine, and since the major thing one enjoys from masturbation is a pleasure, we tend to lose interest and concentration on the thing that doesn't give that kind of pleasure but is rewarding. Sometimes it gets to a point where you are not sure of the things you did, for example, things like if you turn off the light, where or the way you parked your car, etc.



Back Pain


In many cases, people who masturbate excessively have reports of pain around their lower back, some says it is a result of the way a person is during masturbation. Though some doctors say it is a result of long-held urine during the time of masturbation. Also, they may even get cramps or pains in the pelvic area or in the tailbone region.



Erectile Dysfunction


Excessive masturbation can cause erectile dysfunction. Excess masturbation can lead to the softness of organ or weak erection and the inability to participate in sexual intercourse with a partner over an extended period of time. Due to excessive masturbation, the muscles in the pelvic region and the sex organs grow weaker. Though excessive masturbation is not the only cause of erectile dysfunction, there are other causes of erectile dysfunction, excessive masturbation is just one.



From these 5 side effects of masturbation, you will discover that excess masturbation has both physical and mental effects. So if a man masturbates, it is advisable to keep it moderately, for the sake of your health.


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Top 5 Importance Of Vitamins


Vitamins are very important to the body because of their numerous functions, from immunity boast, to build strong bones, to digestion. They play a great role in the maintaining of good and healthy body. Here are top 5 importance of vitamins.



Diseases Protection


Vitamins is important because they help protect the body against diseases like heart disease(one of the most dangerous diseases for human being). Vitamins gives antioxidants to the body. Antioxidants are known as substance that exits naturally as vitamins and also compounds like minerals in foods we eat. This substance help the body to fight against free radicals form in the body by a normal bodily respiratory process and also air contaminated with smoke.



Growth Of Cells


Vitamin like Vitamin B12, B6 and even Vitamin E, are vitamins that help the body form the red blood cells. They also play a great role in regulating gene activity that helps new cell activates gene to develop into functional tissue, they also help in the the building of skin tissue. Folate manages tissue growth and also functioning of cells. Folate also helps protect women from the risk of child birth defects. Therefore it is very important for  for a woman that is up to the age of bearing children to always take a good amount of folate.



Protect Against Nerve Damage


Vitamins help protect the body from nerve damage. Nerve damage is a strong and intensive painful condition that happens to people that are diabetic and people that are advance in age. A deficiency of vitamins such as vitamin B6 and vitamin B12 causes nerve damage. Nerve damage happen to a person when the myelin that surrounds the axons which cover the nerve degenerates and damages the nerves. An adequate amount of Vitamin B complex and vitamin E help prevent nerve damage as well as heal nerve damages.



Fight Cancer


Vitamins are important because they are powerful immune which helps the body to fight against cancers such as breast cancer and colon cancer. Vitamin A produces Beta-carotene which helps in protecting the lung against toxins which are linked to lung cancer, and these Beta-carotene are found in green vegetables and orange. Taking a large amount of vitamin will boast the strength of the white blood cells and also enhance our immune system to fight against threats of cancer in the body.




Strong Bones And Healthy Teeth


Calcium is a mineral found in foods, which is stored in bones and teeth from which it support the structure and and hardness of the bones and teeth. Vitamins, particularly Vitamin D helps the body absorb the adequate amount of calcium needed for these functions. Vitamin C also assist, as they help the body develop collagen, a part of the tissues which connect bones together. Vitamin A also aide in the growth of bones and teeth especially in young ones and babies. In conclusion, Vitamin A, C and D helps build strong bones and healthy teeth.



With this top 5 importance of vitamins a person can easily understand the a few of the numerous function of vitamins in the body, and how essential it is for the body to have an adequate amount it.


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Saturday, 15 June 2019

6 Most Common Triggers Of Asthma


Asthma is an health disease that affects a persons respiratory system. It is a condition that attacks the airways, narrow it and result in the production of more or extra mucus, which makes a person experience difficulty in breathing. This attack are triggered by some elements. Here we have 6 most common triggers of asthma.



Stress Trigger


Stress is the number one trigger we want to talk about. Stress sometimes can be difficult to avoid for some people, because we are not only stressed when we over work ourselves or do hard jobs, a person can also get stress up when the person gets frightened. Even anxiety can cause stress. Yes, negative emotional changes can also cause stress, and this stress alters a persons breathing dynamism which leads to an asthmatic attack. So stress can be harmful to person that is asthmatic.



Dust Trigger


Dust is another common trigger for people who are asthmatic. Majority of people who are asthmatic, are allergic to dust. Those dust mites in houses which stays on the skin of flake substance which sometimes can be invisible, but are there in the house, on our furniture, on mats, e.t.c can easily trigger induced asthma. Therefore a person that is asthmatic most make sure his or her home is always clean and dust free. Maintaining a good level of hygiene is of utmost importance.



Exercise Trigger


Though exercise is very good for the body, it can also be a bad idea for asthmatic persons, because exercise can trigger an asthmatic attack. When we breath the air we breath is first warmed and filtered by our nasal passages in the nose before it is sent down into the trachea, but during exercise because of the difficulty we get in breathing, we to breath more with our mouth whereby inhaling cold unfiltered air, and the muscle bands around our airways reacts by contracting, which narrows the airway, this trigger induced asthma because of the sensitivity to these changes in temperature. When the airway becomes narrow (which usually happens around 15 to 25 minutes of exercise) it makes it difficult for a person to catch his or her breath which can lead to an attack for those who are asthmatic.



Pollen Trigger


Pollen is a powder-like substances in nature. They are tiny and are produced by a certain type of trees and grasses. Pollen can also trigger an asthmatic attack. Pollen are carried by the wind when it blows, maybe during raindrops, this pollen is first broken into smaller particles which can be easily be carried by the wind. When carried by the wind, they can easily enter into a person body through the nose and further deep into the lungs and cause an asthmatic attack. It is also advised not to grow plants indoors as they can also be a source of pollen.



Cockroaches Trigger


Cockroaches are also common trigger for some people who are asthmatic. When a person that is allergic to cockroaches smells the saliva of cockroaches, their feces, or even their body parts an asthmatic attacks can be triggered. And children who are asthmatic tend to react more  than adults. According to research, cockroaches are more common in homes of people living in cities with warm climates. Though they can also live in climates with cool temperatures by using central heat to survive.



Drinking of cold water


Cold water is a very known trigger for asthma which reflects bronchial hyperreactivity. Just like exercise would trigger asthma. Drinking cold water when a person have asthma can cause bronchial spasm, bronchial spasm which is a sudden constriction of the muscles in the walls of the bronchioles, causing a person to experience difficulty in breathing. One of the symptoms with drinking water would likely be transient cough



There are different triggers for different asthmatic persons, these 6 most common triggers of asthma are very common in most to people who are asthmatic. This study can help anybody maintain better control over this condition, improve treatment and also reduce asthmatic attacks. 


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5 Common Effects Of Excessive Alcohol Consumption


Excessive alcohol consumption is an abuse that can endanger ones health, though most  people don't really understand what these danger are, so tend to take it common because they really don't understand the risk involved. Knowing some of the effects of the abuse of alcohol consumption will give a person an insight of the risk involved. Excessive alcohol consumption has been one of the major cause of accidents today, breaks marriages and destroy careers. That not withstanding lets look at the health effect of this.  Here we have 5 common effects of excessive alcohol consumption.



Can Lead Cancer


Taking alcohol excessively increases a person risk of having cancer. Alcohol is describe as a group one carcinogen according to the international agency for research on cancer. A group one carcinogen is any substance, radionuclide, or radiation that forms cancer in living cell tissue. This means excessive alcohol in the body forms acetaldehyde (a strong electrophilic chemical compound form by the metabolism of carcinogen and alcohol) in the human body. Acetaldehyde bond with DNA to cause cells to be replicated wrongly, and causes cancer.



Can Cause Anemia


Excessive alcohol consumption can cause anemia. Anemia, a condition in which the capacity of the blood which transports oxygen to the tissues is reduced due to low amount of red blood cell or low hemoglobin. Excessive alcohol lead to anemia with long-term consequence. This means that, too much alcohol consumption has toxin effects on the blood, liver, and every part of the hematologic system. Suppresses the production of red blood cell produces hemoglobin and cause anemia. It is of a a person interest to take alcohol moderately or consumption  abstain completely from it.



Causes Cardiovascular Disease


Too much consumption of alcohol can cause to cardiovascular disease. The cardiovascular system which is made up of the heart and blood vessels, is what transport nutrients to every part of the body. these nutrients are delivered to every part of the body through the blood vessels from the veins, arteries, and capillaries. When a person takes alcohol the bloodstream absorbs the alcohol directly from his or her  small intestine and stomach, and this affect the cardiovascular system. This can result into high blood pressure and later cause heart attack due to the continuous abuse of the alcohol. It is better to reduce amount consumed or completely abstain for an healthy heart.



Cause Pancreatitis


The abuse of alcohol is among the most common causes of pancreatitis. Pancreas is a flat long gland located that is located behind the stomach at the lower back in the human upper abdomen, its function is to convert food to fuel for the cells in the body, which regulates blood sugar and produces enzymes that aid digestion. Pancreatitis is the inflammation of the pancreas. Pancreatitis occurs when digestive enzymes that are still in the pancreas become activated, whereby disrupting the pancreas cells which results in inflammation.



Lead To Cirrhosis


Consuming too much alcohol consumption can lead to a person having cirrhosis. Cirrhosis, a liver disease that has different of causes such as,  hepatitis, excessive alcohol, and metabolic deprivation which replaces normal liver tissue with scar tissue. Cirrhosis can be caused by long-term consumption of alcohol. Cirrhosis is progressive, this means that cirrhosis starts from a smaller disease such as a fatty liver disease then advance to hepatitis and then develop to cirrhosis, which is the most dangerous liver disease associated to alcohol.



Here we have discuss the 5 common effects of excessive alcohol consumption and have giving you the inside of how the abuse or excess consumption of alcohol has dangerous health consequences, which ranging liver disease to cirrhosis of the liver and other health issues including cancer, cardiovascular disease, e.t.c. alcohol, it which be occasionally and moderately for an healthy heart.


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5 Major Causes Of Miscarriage



Miscarriage is the spontaneous termination of pregnancy. According to medical research, there are various causes of miscarriage, though most of us think stress is the only cause of miscarriage. Miscarriage can be caused by many things and these might be things we neglect but they are the major causes. Here we are going to give you 5 major causes of miscarriage.



Diabetes


Diabetes can be define as a metabolic disease which a person suffers as a result of high level of blood sugar due to an metabolizes sufficient quantities of the hormone insulin. Insulin is a peptide hormone produced by the beta cells of the pancreatic islets to enable to be used by the cells. The inadequacy of insulin can cause the blood sugar level to go high which can result to diabetes. Diabetes can lead to many health issues including, polyhydramnios, complication in pregnancy, hypertension, miscarriage and growth restriction.



Infections


Infections has been proving to be one of the major cause miscarriage especially when it is contracted during the time of pregnancy. Infections like bacterial vaginosis can cause miscarriage. Bacterial vaginosis can be defined as a vaginal infection that smell, inches, and also bring out a  white or gray discharge. Bacterial vaginosis is proving to be able to cause first trimester and second-trimester miscarriage. There are other high risk infections like gonorrheal, chlamydia, listeria monocytogenes, borreliosis, genital mycoplasma, toxoplasmosis, malaria, and syphilis. These mention infections can lead to miscarriage, it is advice to treat them immediately any of them is contracted.



Uterine Abnormality


Uterine malfunction also known as abnormality is define as a type of genital malfunction in women which is caused by an abnormal development of the mullerian duct during embryogenesis. According to research uterine malfunction is one of the major caused of miscarriage in the society today. When uterine malfuction as a result of uterus growing into a different shape other than its normal shape which is suppose to be a pear shape, this may not be able to prevent conception but can put a woman into a higher risk of having miscarriage and can obstruct normal delivery.



Obesity 


Obesity which is determined by a measurement called body mass index BMI, can be described as a state of being overweight due to an excess of body fat making a person weigh more than the ideal weight which is determined by height and build.  Obesity can cause miscarriage can cause miscarriage. According to research, many women as denied themselves chances of having kids by putting less attention on themselves allowing their body to gain excess weight, and overweight women always have high levels of insulin in their blood which  alters the lining of the womb and prevent implantation, and can also have the tendency of putting a woman at a high risk of pregnancy complications such as gestational diabetes, cardiac dysfunction, and sleep apnea.



Chromosomal Abnormality


Chromosomal abnormality also known as chromosomal mutation, or chromosomal disorder is an irregular portion of chromosomal DNA. Chromosomal DNA is a structure DNA that is thread-like with most part of the genetic material of an organism. Chromosomal abnormalities or mutation is one of the top most common causes of miscarriage in the world. This abnormalities usually occurs as a result of an error in cell division which is known as nondisjunction, which most likely can be caused by mitosis, meiosis, or age. Maternal age chromosomal disorder happens due because women are born with all their eggs in their ovaries as they grow into maturity so their egg mature, this means that a woman of 40 years old eggs will be 40 years old as well. As the eggs grow older they may also have an incorrect number of chromosomes. While Meiosis and mitosis are known to be two kinds of cell division. The duplication of cells is called Meiosis while the missing of chromosomes in cells is called mitosis.



Miscarriage according to research is the most common complication of pregnancy in the society, and it is more common among woman of around the age 35 and above. The purpose of these 5 major of miscarriage to help the family not just a woman to take steps in maintaining good health which includes treating of infections and doing every necessary adjustment to be save from the risk of having a miscarriage.


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Friday, 14 June 2019

5 Ways To Stop Diarrhea


Diarrhea is an unhealthy frequent and profuse discharge of loose evacuations from the intestines, without abdominal bloating, pressure, and cramps also referred to as flatulence. Diarrhea can be caused by factors not due to pronounced diseases such as food intolerance, anxiety, use of some laxatives, and even stress can cause diarrhea. Having diarrhea can be a sign that your system is trying to get rid of something toxic from itself. For fast recover from diarrhea, here are 5 ways to stop diarrhea.



Stay Hydrated


Staying hydrated is very important if a person has diarrhea. Diarrhea can cause dehydration which is fatal in children and people advanced in age. There as hydration solutions like Pedialyte that are recommended for children who have diarrhea. A little amount of this hydration solution taken frequently will help keep them hydrated.



Take Honey


Honey is a good remedy for diarrhea. Honey can stop diarrhea and it is easy to use, just put four tablespoons of honey into a hot cup of water, allow it to cool before drink. Taking this honey drink once or twice a day is an effective way to stop diarrhea.



Drink Sport Drinks


According to studies, adults with mild symptoms of diarrhea can take sports drinks as they are also effective in treating diarrhea and staying hydrated. Sports drinks are effective because they contain salt and sugar which allows water to absorbed easily when taken together. It is also recommended to take this drink warm or at room temperature as cold ones can are not good.



Avoid Alcohol and Caffeinated Drinks


It is also advisable to stay away from alcohol and drinks that contain caffeine. Caffeine stirs the brain and digestive system, it also accelerates the movement of food in the intestine. Alcohol and drinks that contain caffeine can worsen dehydration and cause make diarrhea to linger much longer. So avoid alcohol and caffeinated if you have diarrhea.



Avoid fried And Greasy Foods


Fried and greasy foods are also bad choices if you have diarrhea. Foods fried in oil such as fried chicken, french fries, etc, are not easily digested and breaking down and since they are also prepared with saturated fats and oil, they can trigger diarrhea. So if you are a person with diarrhea, it is advisable to stay off fried and greasy foods for quick recovering.



Diarrhea can be treated as discussed above. The key is to stay hydrated. Just adjust your diets and drink water regularly as it helps flushes your system and help you stay hydrated. And also avoid long starvation and when you eat don't overeat. If you follow these steps discuss in these 5 ways to stop diarrhea, you will surely have a fast recovering.


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Top 5 Natural Remedies For Flu


Flu also called influenza is a common respiratory infection caused by a virus. This virus can be carried by air and can be contacted through the nose or mouth into the body. Flu can the easily spread by sneezes and coughs, or even touch. A person can spread this virus even before knowing they are infected. Flu can be dangerous if contacted by people with chronic illness, babies, or older adults. Flu can be treated naturally or with medications. Here are top 5 natural remedies for flu.



Take Vitamin C


Vitamin C is great for the white blood cell as it helps boost the immune system. Vitamin C will help shorten the duration of a cold. Take about 4,000mm of vitamin C every day if you have flu and eat vegetables and fruits like orange for dietary vitamin C. The key is to take a megadose of vitamin C, but you must quit taking a high dose when you feel okay to avoid vitamin C toxicity. 



Ensure That You Get Enough Fluid


A person tends to open his or her mouth and sweat while breathing when they have flu, this causes dehydration, so it's important to drink more fluids to stay hydrated. Fluid helps your body to flush out the virus from your system. Water is an adequate fluid to take, and adding a little lemon to it is also better.



Tent Steam Treatment


Set a pot of boiled water before you, add two drops of eucalyptus oil to it, then cover your face over the pot away from the water but close enough to feel and inhale the heat. Drape a towel over your head with your eyes closed and breath deeply through your nose for 20 to 30 seconds. Continue for as long as you can go. This will help open clogged airway. 



Take Time To Rest


Rest is very important when a person has flu. Take some time rest and let your immune system to do its work. Sleep is very important, during sleep the immune system release a cytokine, a certain protein that is needed to fight infection. So you need all the rest you can possibly get for fast recovery.



Gargle


Gargle is also great when trying to recover from flu. Gargle can help bring relief and tighten the membrane. Use a warm salt water and gargle for at least one minute but don't swallow the water, spit it out. You can gargle 3 to 4  times a day and it will help bring relief.



These top 5 natural remedies for flu are the fastest and easy remedy for flu. Its all about boosting the immune system to effectively do its work. What's most important is to stay hydrated and get enough rest and your immune system will do its work and heal your body. Also avoid alcohol, as alcohol will slow down recovery.


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4 Importance Of Protein


Protein is one of the building block of body and just as carbohydrate, they can also serve when there is a deficiency of carbs. Proteins are one of the major classes of nutrient that the body needs. They are used by the body to building cartilage, blood cell, skin and also repairs and building of tissues. Proteins are very important to all living organism. Here are Top 4 importance of protein.



Boosting Of Immune System


The amino acid in protein can not only break down to glucose but they can also boosts the function of lymphocytes and the production of antibodies. Lymphocyte is one of the subtypes of the white blood cells that function in the immune system as a proper response against outside invaders like fire flames in the body. The plasma cells in the immune system produces a Y shade protein which are known as antibodies. These are protein configuration that is used by the immune system to fight or neutralize foreign invading objects such as viruses and bacteria. These antibodies are produced when the body is exposed to certain antigens such as fungi, bacteria, and viruses.



Building Proper Body Structure


The bone consists of a protein matrix that is filled with calcium and some other minerals. This structure protein are collagen, cartilage, elastin, and keratin. Collagen is a long chain that with the replacement of dead skin, give strength to the skin, and also elasticity. And as the main component of connective tissue, it is the most abundant protein in humans making around 35 percent of the total protein in the body. Cartilage is a firm resilient and smooth soft connective tissue located in the area of different joints in the body, this joints includes the  knees,  elbows, and ankles.  Elastin is a highly elastic protein that gives resilience and elasticity to organs and tissues like arteries, tendons, lungs, ligaments, and skin. Elastin helps tissues to return to shap after contracting or stretching. Keratin is of the family fibrous structural protein that makes up the hair, nails, and skin of the human body. Collagen, cartilage, elastin, and keratin all works together as protein that help us maintain proper body structure.



Can Serve As To The Body


Proteins can also serve as fuel to the body. This always happen when there is prolong starvation of carbohydrate.Amino acid in from protein is converted to glucose or fat to be used as fuel for the body during the time of prolong starvation. Though amino acid takes more time to be break down into glucose due to it's process of digestion, because the liver will first removes nitrogen from the amino acid, before it is turned into glucose or fatty acid. Protein provides the body the same amount of calories for energy as carbohydrate, though protein tends to be a slow in it's conversion because of the chemical reaction during the process of removing nitrogen.



Transportation Of Oxygen


One of the function of protein in the body is the transportation oxygen. Hemoglobin is a special kind of protein inside the red blood cell that transport oxygen from the lungs to cells tissues in the human body, is what makes the color of the red blood cells red. Because of the increased in oxygen pressure in the capillaries of the lungs, the hemoglobin picks up oxygen from this capillaries and transport them to the blood cells where there is lower oxygen pressure in the tissues as blood flow through the lungs. There is a haem prosthetic group in hemoglobin, this prosthetic group that has an iron atom in its center that makes haem group when the iron bounds with oxygen.



With the above explaining to the Top 4 importance of protein, anyone one can understand how important it is for us to tkae enough protein not just to maintain proper body structure but to also boost our immune system. Also understand what a deficiency can expose our body to viruses and bacteria.


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Thursday, 13 June 2019

6 Foods That naturally Help Boost Fertility In Women


Fertility is derived from the word fertile, which simply means the natural ability to produce offspring. Fertility issue is one common problem marriages face around the world today. If a woman is having fertility issues she might find it hard to conceive and most of the time when she does get pregnant she will have early miscarriage. Here we will talk about 6 foods that naturally help boost fertility in women.



Pineapples


Pineapples are fruits from the tropical plant Pineapple, the most significant plant from the family of Bromeliaceae. Pineapples are rich in bromelain, an enzyme which works as a blood thinner, anti inflammatory agent, and a natural pain reliever in the body. The anti-inflammatory properties in bromelain mildly supports implantation to prevent a woman having miscarriages, and it also help drive blood to the uterus to help sticky embryos. To improve chances of pregnancy, a woman should regularly eat pineapples before and during ovulation.



Berries


Berries are small fleshy edible fruits without a stone produce from a single flower containing one ovary. Taking strawberries as a woman will naturally increase your libido and help improve fertility, while Raspberries are very in folate, which protect against child birth defects. Blueberries and raspberries contains anti-inflammatory phytonutrients. Anti-inflammatory phytonutrients aide in protecting eggs from getting damaged and getting old. They also contains antioxidants which also prevent eggs from aging.



Leafy Greens


Leafy greens or leaf vegetables, salad green, or pot herbs as it is also called are plant leaves that are eaten as vegetables. Leafy greens very good when it comes to fertility. Leafy greens are rich in beta-carotene. Beta-carotene is a precursor of vitamin A which helps keep female hormones in check and prevents early stage miscarriage. Dark leafy greens are very rich in folate, a natural folic acid that has the ability to improve ovulation in women and also helps men produce healthy sperm.



Oysters


Oyster are salt-water bivalve molluscs that live in brackish or marine habitats which are good for consumption. Oysters is also good for fertility in women because they are very rich in zinc which multiply the production of quality eggs. Oysters contain about 70 milligrams of zinc in a 100 grams of oysters. Oysters also increase libido in a woman. Oysters are a kind of aphrodisiac which is commonly known for their ability to increase libido in women.



Beans


Beans is a seed from the fabaceae family, commonly known lugume or beans family. Though they are known for their richness in protein, beans are great source of phosphorus, manganese and magnesium.They are also a great source of iron. The iron in beans helps increase libido and fertility in women, which is very important because an inadequacy of iron can cause an ovulation. Anovulation is a situation where the ovaries doesn't produce healthy eggs during ovulation. Since plant protein are good for conception,B beans are best for plant proteins.



Water


When it comes to fertility and conception, regular drinking of water is very good for both men and women. Water helps thin out cervical mucus in women.  Cervical mucus known as a type of cervical fluid which is made of water produced by a woman's cervix just before ovulation, during the days she is most fertile. This fluid makes it easy for swimmers from partner easily reach their target. And it said that the best time for conception is having sexual intercourse with your partner during the time cervical mucus is release.



Consider these 6 foods that naturally help boost fertility in women as great natural boost for conception and protection against child birth defects, make them part of daily meal and enjoy an healthy life of reproduction.


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5 Conditions That Causes Of Stroke



A person gets a stroke tends when the blood supply to part of their brain is suddenly interrupted. This causes their brain cells to begin to die, an act that causes the part of their body that the injured brain controls to stop working. The two major types of stroke are ischemic stroke and hemorrhagic stroke. The ischemic stroke happens to a person when a blood clot blocks the vessel in which blood flows to the brain. While the hemorrhagic stroke  happens to a person when a ruptured blood vessel causes bleeding in the brain or a blood vessel that is weakened leaks. Here we have 5 conditions that causes of stroke.



High Blood Pressure


High blood pressure or hypertension is an health condition where the blood is force hard against the artery walls. High blood pressure is one of the most common causes of stroke.  when a person is having high blood pressure, their blood forms a clot in their brain artery. This formed clot weakens the brain blood vessel, narrows them and make them leak, and cause a stoke.



Atrial Fibrillation


Atrial fibrillation is an irregular or malfunction of heart beat where the heart quivers instead of beating efficiently as a result of of poor blood flow. The human heart normally  contracts and relax in a rhythm as it pumps blood, but if a person is suffering from atrial fibrillation the atria quivers instead of the normal heart beat rate, it beats rapidly. Quivering cause sticky blood cells to form clot, this clot can travel up to the brain and cut off blood supply to the brain. When the blood supply to the brain is cut, a person can have stroke.



Atherosclerosis


Atherosclerosis is a medical condition where a buildup of plague around the artery wall causes the arteries to become hardened and narrowed, same way that narrowing and hardening of the arteries causes heart attacks. Plague is made of cholesterol, fats, calcium and some other substance in the blood. The three types of atherosclerosis that can cause stroke are Peripheral artery disease also known as atherosclerosis of the limbs, Coronary heart disease also known as atherosclerosis of the heart, and Carotid artery disease also known as atherosclerosis of the neck – yikes. According to medical report, 50 percent of all stroke are caused by atherosclerosis.



Vasculitis


Vasculitis can be describe as an health condition in which the blood vessels become inflamed which causes change in the blood vessel walls. Vasculitis happens when a person's body's immune mistakenly attacks the blood vessels, a situation which can be caused by an infection or drugs. Though the actual cause is yet to be discovered, vasculitis has an ability to reduce blood flow to some part of the brain, and when blood flow is reduce or interrupted, a person stand the risk of having stroke.



Smoking Of Tobacco


Smoking can increase your risk of stroke by increasing blood pressure and reducing oxygen in the blood. Tobacco smoke contains over 4,000 toxic chemicals, these chemicals go to the lungs or absorbed into the bloodstream, causing damage to the blood vessel walls, leading to atherosclerosis (hardening and narrowing of the arteries). Smoking increases the stickiness of the blood, which can further increase the risk of forming a blood clot.



Again we have discuss 5 conditions that causes of stroke and how they work. In this 5 conditions that causes of stroke, you will find out that stroke mostly occur when there is an attack on the arteries, and some heart conditions we pay little attention to. So we advice a regular medical check up, especially when you have had or still experiencing any of the above mentioned health condition.


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Wednesday, 12 June 2019

7 Butt Building Exercise


There are natural ways to have a better-toned butt as a lady, which involves exercises. Here are 7 butt building exercise. These exercises will naturally help increase and tone the butt. These lunges will also work your inner thighs so as to achieve a better hip and toned butt. Some may seem weird but they do work perfectly.



The Sliding Squat With Towel


This exercise is done using a towel. Stand place your feet together and your toes facing forward. Place your arms on your waist with one of your foot on top of a small folded towel. Shift the weight slowly to another leg, bend your knee 45 to 90 degrees while sliding right leg on the towel together slowly out to the side as far as is comfortable, then count to 5. Slowly return your that leg back then start another count to 5 while straightening the leg. Repeat this exercise for about 45 seconds, then switch legs.



The Squat With Kick Back


This exercise is easy. Stand with your legs open, your arms play at sides. Now sit back into a squat keeping weight on your heels, then lift one of your legs straight behind you, let your hips be kept pointing forward while extending arms, return back to the first position and then switch legs. You can repeat this exercise as long as your body can comfortably carry.



The Deadlifts


This exercise is done with a weight. The barbell is best. Now stand straight with your both feet touching each other. Bend forward to your hips position, then grab the barbell bar with a shoulder width grip. Raise your toes with the barbell in your hand and return to back standing straight. Remember to maintain the arch in your back all through this process, to prevent you from breaking your back muscle. Now lower the bar back down till it touches the floor the same way you lift it. then switch legs Do it at least 5 or time as you can for bigger glutes and hamstrings.



The Explosive Lunge


Lunge exercise is a good exercise known for strengthening of legs and muscles around the lower part of the body, building better hips and toned butt. To do this exercise you have to stand then lunge forward with one of your legs, your knee bent 90 degrees, directly over your ankle, the other knee pointing toward the floor. Jump up, pushing off the floor with both feet. Switch legs in midair, land with your left foot forward in a lunge.



The Lunge With Dumbbells


To do this exercise you’ll need a pair dumbbell. Stand on your feet, hold the dumbbells in both hands with your hip-width apart. Take a step forward with one of your leg (lunge), and your other knee bent close to touching the ground like one inch above the floor. Let your torso be straight to the floor with the weights in your hand. Stay in this pose for 45 seconds, then switch legs and repeat the same thing with the other leg. Do these lunges for at least 5 minutes for better results.



The Leg Pulses And Circles


You can use a mat for this one. Lay down and position your left hand just above your hips and make a support on your knee along with your other hand. Make sure your chest and hips stay forward, while the shoulders stay back. Lift your left leg and pulse for at least one minute. Don't let it touch the ground. Now keep it straight in the air for a minute, draw clockwise circles for another minute. Now draw anticlockwise circles for one minute, then switch the sides and repeat the same exercise with your other leg.



The Grasshoppers


This exercise will also require a mat. Lay down on your stomach, open your legs that your knees will be wide across your mat, and your chin resting on your hands. Now bring your big toes together and then squeeze your bum down and up. Next lift your quads downwards and upward. Continue this exercise for 1 or 2 minutes as your body can comfortably carry.



With these exercises, you will increase and tone your butt. Doing and repeating these 7 butt building exercise for at least 3 to 5 times a week will give you the very good result.


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7 Foods That Are Rich In Vitamins


As important and essential vitamins are to the body. Vitamins are so important that a deficiency can lead to scurvy and various health issues. Here are 7 foods that are rich in vitamins.



Papaya


Papaya or pawpaw as it's mostly called is a fruit from the papaya plant in the genus Carica of the family Caricaceae loaded with nutrients, but most importantly known for its high content of vitamins. Papaya is a good source of vitamin C, A, and B9. It also contains Calcium, Magnesium, and other vitamins like vitamin B1, B2, B3, B5, E, and K. Papaya help boost the immune system and cells health.



Lentil


Lentil also is known as Lens esculenta is a bushy annual plant belonging to the legume family. Lentil is an excellent source of molybdenum which acts as a catalyst for enzymes, and folate a type of vitamin B that helps support red blood cell formation and proper nerve functions. Taking of lentil will help regulate memory and brain function, because of it's a high dose of thiamin.



Almonds


Almonds are nuts that contain vitamins, minerals, and proteins. Almonds are more significant for its richness in vitamin E, riboflavin(vitamin B2) and protein. Almonds are also used as a healthy solution for relief from heart and brain disorders, coughs, respiratory disorders, diabetes, etc. Though almonds are rich in protein and fibers, they are also very rich in vitamin.



Carrots


Carrots are root vegetables which are a good source of vitamins. Carrots can reduce cholesterol and lower the risk of heart attack. Studies have shown that cholesterol level drops by eleven percents if seven ounces of raw carrots are consumed every day for a week. They are a good source of vitamins like vitamin A, C, K and B8, as well as pantothenic acid, potassium, copper, iron, and manganese. Carrots can be eaten raw or use for food preparation.



Sweet potato


Sweet potato is a dicotyledonous root vegetable belonging to the bindweed or morning glory family, convolvulaceae. Sweet potatoes are very rich in vitamin A, which is a form of beta carotene we need for healthy skin and mucus membranes, good vision and help boost the immune system. Sweet potatoes are also a good source of manganese, pantothenic acid, copper, and other vitamins such as vitamin C and vitamin B6. Though they also contain more minerals and vitamins.



Banana


Banana is one fruit that is common around the world. Banana is loaded with lots of essential vitamins and minerals such as, potassium(which helps regulate the blood to prevent high blood pressure) calcium, riboflavin. Bananas are significant for its richness in vitamin B6, which aid in proper brain function and produce various neurotransmitters that carry signal from one nerve to the other.



Avocado


Avocado also is known as alligator pear is classified as a member of the flowering plant family Lauraceae. Avocado is very rich in vitamin C, B, K, and vitamin B6. Avocado also contains riboflavin, folate, pantothenic acid, manganese niacin, and potassium. Avocado is the only fruit that provides a good amount of monounsaturated fatty acid which helps keeps the heart healthy and reduce triglycerides and bad cholesterol.



These 7 foods that are rich in vitamins contains others nutrients, but are richer in vitamins. Making this foods part of your daily diet will help increase the level of vitamins in your system.


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