28 December 2021

5 Best Ab Exercises

The secret to getting a six-pack isn't all that difficult: Work out your core, eat a well-balanced diet, and limit yourself to one late-night pizza. Even if you don't intend to remove your shirt in public, the indisputable fitness holy grail is excellent for more than just a boost in self-esteem. At Equinox trainer Edwin Wealth explains, "The best method to avoid injury is to establish a strong core, whether in the gym, at home or even in the office," he says. Do you want to improve your yoga practice? What can I do to improve my speed? Do you squat more heavily? Carry groceries without a groan? When it comes down to it, everything begins at the core. 

But, sadly, nothing worthwhile takes place in a day. Because of the bewildering number of workout plans, gimmicks, and gadgets that promise to transform your waistline into that of one of the Hemsworth brothers, it might be hard not to wonder whether all that hard work and dedication is actually making a difference.

Fortunately, we have access to some of the greatest trainers in the country to assist you. Listed here are some of their favorite ab workouts, along with some helpful hints to ensure that you're doing them correctly. You can use them individually or as part of a circuit if you're up for the challenge of incorporating all six into your current workout. Do two sets of each movement, with a 30-second break in between.

1. Hardstyle Plank

Propose yourself into a forearm plank position while lying face down on the ground. Elbows should be under your shoulders and hands should be clenched into fists. Make sure your forearms are parallel to each other when performing this exercise. Each set should last between 10 and 20 seconds.

2. Dead Bug

Lay on your back with your arms straight above your shoulders, palms facing each other. Your knees should be placed directly over your hips, bringing them into a 90-degree angle with each other. Straighten your right leg and bring it toward the floor at the same time, lowering your left arm. Continue on the other side after a pause and return to the starting position To complete a set, perform 14 reps of alternating fast and slow movements.

Tip: Denzel Allen, a StrongFirst trainer in San Francisco, advises, "Make sure your lower back maintains in contact with the floor, and try to keep your breathing as regular as possible." In addition to strengthening the upper and lower extremities, this practice has the added benefit of improving cognitive performance.

3. Hollow Extension-to-cannonball 

Put yourself in a cannonball position on your back, with your legs tucked under your chest—just like in summer camp's pool. Position yourself in a "hollow" position by stretching your legs and arms outwards, while pressing your lower back into the floor. After a five-second hold, curl back up and repeat for a total of five repetitions.

Tip: "During the extension period, engage as much as possible, and utilize the cannonball for recovery," advises Ashley Wilking, a Nike master trainer and Rumble Boxing teacher. "But don't let go totally." Consider it as a crunch." 

4. Dumbbell side bend

Hold a dumbbell in your right hand, palm facing inwards towards your body, and stand with your feet hip-width apart. Maintain a straight back, engage your core, and then bend to the side as far as you can, but only at the waist. Hold for one second at the end of your range of motion, then return to the beginning for one rep. For one set, perform 12 to 20 reps.

Tip: "Be cautious when deciding on a weight," advises Wealth. "It shouldn't feel insurmountable. Using light weights will allow you to concentrate on keeping your abs tight during the workout for the best benefits. "Also, keep the tempo nice and slow." The true six-pack isn't the lift itself, but rather the searing sensation you get along the route.

5. Barbell back squat

Lift a barbell from the rig with your feet shoulder-width apart and place it equally across your shoulders. Using less weight than you would for a regular back squat is a good idea because this squat works the core rather than the legs.) Send your glutes back and bend your knees as far as you can, as if you were lowering into a chair. To complete one rep, push yourself back to the starting position by pressing through your heels. Perform one set of 12 repetitions.

Tip: "Keep tension in your abs throughout the activity," advises Wealth. The barbell can be loaded with heavier weights once the movement is learned. However, you can avoid injury by gradually increasing the intensity of your workouts.

11 November 2021

Best Treatments for Reducing Wrinkles

What factors contribute to wrinkles?

There are several factors that contribute to the formation of wrinkles. The following are the most critical:


Wrinkles are a normal part of the aging process. Skin cells divide more slowly as we age. The dermis, or the inner layer of skin, thins. The elastin and collagen fiber network that supports the outer layer loosens and unravels. This procedure causes depressions on the skin's surface. Skin gets increasingly delicate as we age. Furthermore, oil-secreting glands are less effective, causing the skin to retain less moisture and look wrinkled. All of these factors lead to the formation of wrinkles.

Facial muscle contractions

Lines between the brows and lines extending from the corners of the eyes (crow's feet) are thought to form as a result of underlying muscle contractions. These wrinkles become more noticeable with age as a result of frequent facial emotions such as frowning, smiling, squinting, and others. The expressions, together with gravity and the loss of underlying bone and fat mass, lead to the creation of jowls and drooping eyelids throughout time.

Sun damage

Excessive exposure to UV radiation (too much sun) can cause photoaging, or premature aging of the skin. UV rays from the sun destroy collagen fibers, which are the major structural proteins in the skin, as well as elastin fibers, which allow the skin to stretch. Both of these fibers are significant components of the connective tissue of the skin. Without them, the skin loses its elasticity and firmness, resulting in wrinkles. 

Certain enzymes are created when UV radiation destroys skin tissue. These enzymes are responsible for the formation and reformation of collagen. However, some good collagen fibers are destroyed during the process, resulting in a disordered development of fibers known as solar scars. When this rebuilding process is repeated, wrinkles form.


Healthy skin regenerates on its own. New collagen is being made and placed while old collagen is being broken down and removed. Researchers discovered that smoking tobacco products reduces the creation of new collagen. Wrinkles appear as a result of a shortage of fresh collagen. This might also be attributed to a decrease of blood circulation to the skin as a result of smoking.

What are the wrinkle treatment options?

Removing skin layers to eliminate wrinkles or irregular depressions is an efficient approach to restore smoother, younger-looking skin. Traditional techniques of skin resurfacing include dermabrasion and chemical peels. Additional approaches for repairing prematurely aged skin have been discovered. These are some examples:

Laser skin resurfacing

Laser skin resurfacing is a procedure that is used to repair face wrinkles and abnormalities caused by sun exposure or acne. Short, focused pulsing light beams are directed towards uneven skin using the laser method. Ablative laser skin resurfacing eliminates skin layer by layer, stimulating the formation of new collagen fibers. This laser mode also leads to fewer hypopigmentation issues, which is the lightening of the skin.

Non-ablative laser resurfacing stimulates the formation of new and healthier collagen, assisting in the restoration of skin shape and look with minimum downtime. There is also fractional laser tech available. The laser light is administered in a grid pattern, which allows normal, untreated skin to stay inside the treated region, resulting in faster recovery.

If you have any of the following conditions, you are an excellent candidate for laser skin resurfacing:

  • Fine lines under or around the eyes, on the forehead, or around the lips
  • Wrinkles under or around the eyes, on the forehead, or around the lips
  • Acne scarring
  • Skin that is unresponsive after a facelift

If you have aggressive acne, you should wait until it has cleared up before considering laser therapy. Accutane patients should wait at least six months following their last dosage before undergoing laser resurfacing. Laser resurfacing is often better suited for fair-skinned people, while dark-skinned people are more likely to have hyperpigmentation with some treatments. Sun exposure should be avoided for three months following this therapy.

Injection treatment with botulinum toxin type A (Botox).

Botulinum toxin-derived medication is known as Botox. It prevents chemical impulses from causing muscles to contract. Botox is injected into the muscles that generate wrinkles, such as those between the brows (lines caused by frowning) and those radiating from the corners of the eyes. Botox's effects typically last 3 to 4 months. When the Botox wears off, the muscles reactivate and the wrinkles begin to reappear. The procedure would then be repeated. If you do not have the injections repeated, your wrinkles will be no worse than they were before.

There may be transient redness, bruising, or stinging on areas that received Botox injection. There may be a minor lid droop for many days following the injection in exceedingly uncommon circumstances, but all documented adverse effects have been temporary.


Wrinkles that do not move may require filler to fill in or help raise depressed skin. The most typically treated folds are those around the nose, mouth, and chin. The most often used filler is hyaluronic acid, a naturally occurring sugar polymer. Most fillers are transitory not permanent, offering improvement for 4 to 6 months before the procedure must be repeated. Bruising, transient swelling, and discomfort are possible side effects.


A facelift is a surgical operation that removes extra skin and fat from the face and neck. The muscle and connective tissue layers are also tightened. The effects typically last around 8 to 10 years.

Prevention and treatment of sun damage

Sun exposure should be kept to a minimum to avoid additional wrinkles and sun damage. The use of sunscreen on a daily basis is crucial for prevention. Topical retinoids and glycolic acid are two therapies for prematurely aging skin. Photodynamic (blue light) treatment and/or topical chemotherapeutic treatments such as 5-fluorouracil are occasionally used if there is considerable damage.

05 October 2021

The Top 10 Best Home Gym Equipment

The home gym scene has shifted dramatically in recent years. 
Many individuals are now allocating space in their homes and garages to work out, which was once considered a luxury. 

There are several methods to remain in shape without ever setting foot in a gym, ranging from simple weights and yoga mats to high-tech cardio equipment.

While there is an initial investment, having your own exercise setting may save you time and money in the long term.

To get you started, we've chosen our best pieces of home gym equipment to suit a wide range of fitness requirements and budgets.

10. Gaiam Premium Extra-Thick Yoga Mat

A workout mat is a basic yet necessary piece of exercise equipment for everything from stretching and yoga to weightlifting and high-intensity interval training (HIIT).

While there are several alternatives, the Gaiam Premium Extra-Thick Yoga Mat is one of the finest since it is inexpensive, comes in a range of colors and designs, and is easy to wash.

Its textured, nonslip surface will also keep you safe when working out.

The mat is under 3 pounds (1.5 kg) and thick, with 6 mm of cushioning to keep you comfortable on practically any surface.

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9. Whatafit Resistance Bands

Resistance bands are a small and cost-effective way to increase the intensity of your workout. They are ideal for people with limited space.

When looking for resistance bands, bear in mind that the majority of them are color-coded based on their tension level. As a result, it is recommended to get a set for optimum adaptability.

Many devices also offer attachments, especially handles and door anchors, which can help you expand your range of motion and do more exercises.

These Whatafit bands are a perfect alternative since they provide up to 50 pounds (22.7 kg) of resistance to help you strengthen and develop your muscles.

The package also includes two handles, two ankle straps, a door anchor, and a travel bag to keep all of your gear together.

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8. Adjustable Weight Bench from FLYBIRD

The FLYBIRD Adjustable Weight Bench is unquestionably a must-have for any home gym. The bench is readily adjusted for a full-body workout, with six back and four-seat settings.

 You won't have to worry about it tearing or breaking quickly easily because it's made of high-quality steel and long-lasting leather.

The bench is also foldable, completely built, and capable of supporting up to 600 pounds (273 kg) for a safe and steady workout.

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7. FITVEN Punching Bag (freestanding) 

If you love boxing, kickboxing, or enjoy punching to ease stress, a freestanding heavy bag, and some boxing gloves are a must-have. 

This FITVEN punching bag stands 70 inches (178 cm) tall and is both flexible and sturdy. Also, it's intended to absorb stress and decrease noise better than its competitors, because of a system of springs.

Another advantage is that it is self-contained, so you won't have to bother about attaching it to your ceiling.

It is worth mentioning, however, that while we may fill the foundation with water, FITVEN suggests using sand for more stability.

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6. Bowflex SelectTech 552 Adjustable Dumbbells

Dumbbells are an essential component of any home gym. Dumbbells are a useful piece of workout equipment that can be used for everything from bicep curls and tricep kickbacks to weighted lunges and Russian twists.

Purchasing a set of weights, however, may be costly and necessitates the installation of a dumbbell rack. Instead, we propose the Bowflex SelectTech 552 Adjustable Dumbbells.

These adjustable dumbbells are both small and effective, providing 15 weights in one. The dumbbells can be adjusted from 5 to 53.5 pounds (2.4-24 kg) in 2.6-pound (1.1-kg) increments with a turn of a dial.

However, they may be too light for expert lifters because they only go up to 52.5 pounds (24 kg). So hopefully you’re not a pro if you’re considering buying them.

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5. Kettlebells with a Rogue Rubber Coating

Yet another vital piece of home gym equipment: a kettlebell. While dumbbells may be used for many of the same workouts, kettlebells allow for more dynamic maneuvers such as snatches, cleans, and kettlebell swings.

Rogue Fitness' rubber-coated kettlebells are among the best since they are built of single-piece cast-iron for maximum durability.

These kettlebells are not only well made but also simple to grasp owing to their textured grips. They're also color-coded to help you readily determine your ideal weight. The kettlebells come in five weight increments: 26, 35, 44, 53, and 70 pounds (12, 16, 20, 24, and 32 kg).

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4. TRX Home2 System

TRX's suspension training package allows you to get a full-body exercise anywhere and anytime.

Its suspension trainers, which include a system of straps and grips, allow you to conduct a full-body resistance workout with no weights.

Instead, gravity and your bodyweight offer resistance during workouts such as pushups, lunges, planks, pullups, and squats.

Because it is lightweight and customizable, the system is perfect for small areas and people of different sizes and fitness levels.

While the company produces a more advanced kit, the Home2 system is ideal for beginners, since it comes with a TRX suspension training strap, suspension anchor, door anchor, mesh travel case, and 35-page exercise book.

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3. Home Gym Bowflex PR3000

The Bowflex PR3000 Home Gym is a costly but popular piece of home exercise equipment. Its cable pulley system, training bench, and seated leg press enable you to execute over 50 workouts on a single machine, including leg extensions, bicep curls, and shoulder presses.

It also supports individuals weighing up to 300 pounds (136.4 kg) and is widely regarded as a strong, durable, and dependable piece of equipment.

It's worth mentioning that the machine has a resistance range of up to 210 pounds (95.5 kg), which is more than adequate for novice and intermediate lifters.

But skilled weightlifters should buy the Bowflex Xtreme 2 SE Home Gym since it can be modified to offer 410 pounds (186 kg) of resistance.

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2. Squat Rack with Kipping Bar by PRx 

If you enjoy heavy lifting, choose this PRx Performance power rack. Unlike other choices on the market, the rack is attached to the wall, and it’s foldable, making it perfect if space is limited.

In addition to a squat rack, the equipment contains a pullup bar with a multi-grip. It also features a weight capacity of up to 1,000 pounds (453.5 kg) and two heavy-duty J-cups for barbell protection.

Just keep in mind that the barbell and weight plates are purchased separately. 

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1. NordicTrack Commercial 2950 Treadmill

Look no farther than the NordicTrack 2950 if you want a robust and dependable treadmill that can handle both casual and competitive runners. The treadmill offers a variety of training choices, including a 15% incline, a -3 percent drop, and speeds of up to 12 miles (19.3 km) per hour.

It also has NordicTrack's Runners Flex cushioning, which decreases joint impact. Furthermore, the Commercial 2950 features a large 22-inch (56-cm) touchscreen for streaming live and on-demand exercises from across the world with the iFit app.

Your indoor run will seem less suffocating with simulated runs across gorgeous settings, including destinations in England, Ireland, and Iceland.

The treadmill comes with a complimentary one-year family subscription to iFit, which can be renewed for under $40 per month. 

Buy Now On Amazon

17 September 2021

4 Best Topical Pain Relieving Products

Many topical pain-relieving products operate by stimulating sensory receptors in the skin and potentially blocking pain feelings using anti-irritants such as menthol and camphor.

Essentially, instead of pain, you experience the more neutral sensations of cold or heat. These substances, when coupled with the physical act of massaging them into the afflicted region, assist to relax muscles and improve circulation to the affected area.

I used to think that pain creams were too mild for my chronic pain. I was mistaken. Nowadays, I never leave the home without at least one topical treatment (and on my skin).

For dealing with pain, they're a crucial tool. Most of them are cheap and easy to travel with.

Allow us to introduce you to the best:

1. Ted Pain’s Cream

Resveratrol is used in this cream to "outsmart pain on a molecular level".

I recommend that you use it every day to get the most out of it. For intense, burning nerve pain, Ted's is my go-to. It's also good for foot and bicep discomfort, according to research. Bonus: It has a wonderful scent. 

Buy Ted Pain's Cream
2. Tiger Balm

Depending on the time of day, I have between two and five jars of Tiger Balm in my possession. Tiger Balm is a simple, efficient, and inexpensive remedy.

For topical joint pain relievers, it's my go-to. For hours thereafter, you'll feel a deep sense of peace and calm. My knees, wrists, and back are the areas I use the most. Buy Tiger Balm

3. Medicinals CBD Muscle Freeze

CBD-infused product is an amazing treat. This product's gel-like texture absorbs nicely, and CBD may help decrease inflammation.

In particular, I find it useful for muscular sprains, especially those in my neck and shoulders. Buy Medicinal CBD Muscle Freeze

4. Salonpas patches

This is a quick and easy way to relieve discomfort on the go.

These inconspicuous patches are small enough to fit in the tiniest of luggage, last for hours, and are undetectable by others unless they are sniffing your skin. Buy Salonpas Patches

02 September 2021

6 Ways To Improve Flexibility

The workouts you do in the gym or at home, along with diet, hydration, and lifestyle choices, may have an enormous influence on how flexible you are. Yup. Forcing your body into pretzels or bent-over-toe touches for hours at a time won't make your limbs flexible.

More than merely injury prevention, improving your bending skill is essential. Strength and size gains are aided by stretching exercises. It's not uncommon for a lifter to spend their entire day outside the gym slumped forward in front of the computer, further eroding any possibility of maintaining good posture. Maintaining good posture helps to show off your hard-earned body. In building muscle, proper flexibility goes hand-in-hand with full-range of motion workouts like squats and deadlifts. The tightness in your hips and shoulders might make it difficult for you to maintain posture and health, so start working on being flexible.

Take a methodical approach to gain new ranges of motion and preventing bad posture with the following rules rather than improvising.

1. Before working out, do a dynamic warm-up

Long stretches before exercising are essentially obsolete. According to research, static stretching is not as effective as active stretching before working out. Before you begin your lifting or cardio workout, perform some bodyweight exercises such as push-ups, lunges, jumping jacks, and even squats. Warm-up your whole body by doing three sets of each action for 20-30 repetitions.  This sort of warm-up should leave you in a light sweat and ready to face begin your exercise.

2. Make a range of motion a priority

You may gain strength by using partial ranges of motion, but if you want to improve your flexibility, try to employ the complete range of motion for each exercise. In squats, for example, going deep into the squat helps to develop hip If you're learning a new maneuver, start with lesser weights and work your way up to heavier weights.

3. Add a massage

In developing flexibility, stretching and exercising with a complete range of motion may do wonders, but massage has the added benefit of helping to break up knots in muscles and tissues that limit movement. To prepare the body for action, foam rolling before and after a workout may remove waste products from exercise and speed up recovery time for your next session. The calves, quadriceps, upper back, lats, and IT bands are the most important muscle groups to target when exercising. Get some extra relief by working with an experienced masseuse once or twice each month to compliment your flexibility regimen.

4. Take a moment to unwind

If you're stressed, your body tightens like a big, knotted ball. Combining the regular stress from work and family with a handful of hard workouts a week is a formula for catastrophe. Relaxing activities should be done a few times every week to help you relax. Even a brief walk might help you unwind after a long day. By taking a break from tension, you will relax your muscles and prevent them from tensing up and restricting your mobility.

5. Learn how to breathe properly

Weightlifters use their rib cage far too much for breathing, which does not allow them to fully activate their diaphragm during exercise." Use belly breaths instead, where the belly button goes in and out with each breath instead of a chest breath. To get a more relaxed and stress-free posture, spend five minutes every single day focusing on refining your breathing patterns.

6. Keep yourself hydrated

A substantial portion of our muscular mass is made up of water. Flexibility training only works if our muscles are performing effectively. And hydration is a big part of that. Many people are chronically dehydrated. Be sure to drink enough water, especially before and after strenuous workouts, to maintain your muscles functioning properly and avoid performance decreases because of dehydration.

27 August 2021

The Overnight Millionaire System by Wesley Virgin

You may have heard about manifestation or the laws of attraction. After all, the process was the subject of a 2006 best-selling book, The Secret, which sold over 30 million copies—and it's something that thought leaders such as Deepak Chopra, Eckhart Tolle, Gabrielle Bernstein, Iyanla Vanzant, and Oprah have discussed. (For the record, they all believe that it is possible to manifest things.)

The Overnight Millionaire System was also created for that: to help you manifest what you want or desire. It was created by Wesley Virgin, a prominent internet marketer, and entrepreneur. 

This "mind-hack" system enables you to consciously materialize anything you want by altering your unconscious thinking. Whatever it is, wealth, a new career, your own business, extraordinary love, a better body, anything.

You'll even learn the same secrets that have made so many celebrities and successful business people wealthy.

The program will rewrite your subconscious mind to attract complete financial abundance. Inside it, there are seven educational and inspiring lessons that will assist you in rewriting your subconscious mind to manifest money.

 Who is Wesley Virgin?

Wesley Virgin describes himself as "Wesley Billion Dollar Virgin," a self-made multimillionaire, according to an article on Forbes Magazine. Success in business and wealth coaching are two of his specialties. 

He has helped many people develop a positive mental attitude and showed them how to do everything by providing practical advice.


14 June 2021

7 Ways to Lose Weight and Burn Calories

For years, goods have been advertised with the promise of increasing calorie burn. Is there anything you can do, however, to boost the number of calories your body burns each day?

According to experts, the answer is both yes and no. The fact appears to be that the most effective technique to burn more calories is the old-fashioned one: move more.

"Essentially, we know of no method to burn more calories or boost our metabolism except to exercise more," says Barry M. Popkin, PhD, head of the University of North Carolina, Chapel Hill's Interdisciplinary Obesity Program.

Nonetheless, research indicates that there may be a few more strategies to improve calorie burn. Here are eight alternative methods for increasing calorie burn and fighting fat:

1. Burn Calories By Exercising

According to Christopher Wharton, PhD, a certified personal trainer and researcher at Yale University's Rudd Center for Food Policy and Obesity, "the more time ad effort spent exercising and the more strenuous the activity, the more calories will be burnt."

Indeed, obesity specialist George Bray, MD, of the Pennington Biomedical Research Center in Baton Rouge, La., feels that going for a daily brisk walk is the single most crucial piece of advise for anybody looking to burn more calories.

Obviously, your body consumes calories to fuel your activities while you exercise. However, exercise is a gift that keeps on giving. This is because your body continues to burn calories even after your workout has stopped.

While it's difficult to estimate how long this impact lasts (it varies depending on body composition and amount of training), Wharton believes "it's reasonable to suggest metabolic rate can be enhanced with aerobic activity for at least 24 hours."

Wharton recommends exercising for extended lengths of time if you want to extend the calorie-burning impact. "Studies have indicated that increasing exercise time prolongs the boost in resting metabolic rate," he explains.

2. Build Muscle With Strength Training

Muscle is used when you workout. This promotes muscle mass, and muscular tissue burns more calories than body fat even while at rest. According to Wharton, 10 pounds of muscle burns 50 calories per day at rest, but 10 pounds of fat burns 20 calories.

"Aerobic exercise and strength training are the most efficient ways to boost metabolism and burn calories. Both are critical "Megan A. McCrory, PhD, a researcher at Bastyr University's School of Nutrition and Exercise Science, said in an email interview.

Strength exercise is especially crucial as we become older since our metabolisms slow down. One method to avoid this is to incorporate strength training into your routine at least twice a week. The thighs, belly, chest, and arms have the greatest muscles (and hence the most calorie burners).

3. Drink Black Tea or 
Caffeinated Green

Caffeine is a stimulant that tends to enhance the burning of calories.
 Caffeine is a stimulant, and stimulants tend to make you burn more calories. One possible explanation is that they give you the short-term feeling that you have more energy, which may lead to you moving more. Caffeine may also promote metabolic changes in the body, resulting in increased calorie burn.

"Older studies have showed that consuming 250 mg of caffeine with a meal might boost the calories spent metabolizing the meal by 10%," says Jamie Pope, MS, RD, LDN, nutrition lecturer at Vanderbilt University School of Nursing. Pope adds in an email interview that this might add up over time: "About 75 calories every day leads to approximately 2,100 calories in a month."

Some research in recent years have suggested that green or black tea may have advantages other than caffeine.

One research indicated that rats fed a polyphenol present in green tea consumed less food. Another human investigation indicated that green tea has heat-producing and calorie-burning effects that went beyond what caffeine could explain.According to the research from Lausanne University in Switzerland, when 31 healthy young women and men were given three doses of a beverage containing green tea catechins, caffeine, and calcium for three days, their 24-hour energy expenditure rose by 4.6 percent.

Tea with meals may offer an additional fat-fighting impact. According to a research published in the September 2006 edition of the American Journal of Clinical Nutrition, tea extract may interfere with the body's absorption of carbohydrate when ingested at the same meal.

While all of these potential benefits are minor, there is one more advantage to drinking tea. Choosing a zero-calorie cup of tea over a calorie-containing beverage (such as a soda) will undoubtedly reduce the number of calories you consume.

4. Consume Smaller, More Frequent Meals

When you consume a meal or snack, your gastrointestinal tract "wakes up" and begins digesting food and absorbing nutrients. Because it takes calories to start the human digestive process, it stands to reason that the more tiny meals or snacks you consume throughout the day, the more calories you'll burn.

In an email interview, McCrory observes that there isn't much good proof for this impact. However, many experts say that, as compared to eating one or two substantial meals, this is a healthier method of eating. And if it results in even a few additional calories expended, that's even better!

5. Consume Low-Fat Dairy

Calcium from low-fat dairy does not explicitly assist burn more calories, but it may assist discourage body fat in a few of ways. According to the findings of a recent Danish study, we may absorb fewer fat calories from a meal when we take calcium from low-fat dairy.

Another recent study found that consuming more calcium-rich foods, such as low-fat dairy products, was associated with reduced levels of belly fat, particularly in young adult white males.

6. Never Skip Breakfast

According to a recent editorial in the Journal of the American Dietetic Association, evidence indicating a relationship between missing breakfast and increasing body weight is emerging.

According to several studies, skipping breakfast causes people to consume more calories towards the end of the day. Other research have found that missing breakfast is connected with a higher BMI in teenagers.

While more study is needed in this area, having a nutritious breakfast makes sense as a lifelong practice.

7. Drink Enough Water Daily

"Almost everything you ask your body to perform burns calories, including absorbing and using water while maintaining fluid balance (sometimes by excreting excess)," Pope explains.

According to the findings of a small German study, drinking approximately eight cups of water (2 liters) may help burn approximately 100 additional calories a day.

This may not seem like much, but it may build up to 700 calories each week or 2,800 calories each month. And it's through doing something we should do anyway to keep our intestines and kidneys happy, as well as to avoid mistaking thirst with hunger. (The Pope does advise against overdoing it; it is possible to drink harmful amounts of water.)

6 Natural Ways to Boost Testosterone Levels

The major male sex hormone is testosterone, though females have tiny quantities of it as well. It is a steroid hormone that is generated in both the testicles of men and the ovaries of women. Small quantities are also produced by the adrenal glands. During puberty, testosterone is one of the primary causes of physical changes in boys, such as greater muscular mass, a deeper voice, and hair development. However, maintaining adequate levels is essential throughout maturity and even into the old life.

Healthy levels are critical in adults for general health, illness risk, body composition, sexual function, and pretty much everything else. Raising your testosterone levels might cause fast improvements in muscular growth and vitality in just a few weeks.

It also has a significant impact on female health and sexual well-being. The science is very conclusive: both genders should maintain testosterone levels, especially as they age.

Here are eight scientifically proven methods for naturally increasing testosterone levels.

1. Eat Carbs, Fat, and Protein

What you consume has a significant influence on testosterone and other hormone levels. As a result, you must be mindful of your long-term calorie consumption and diet approach. Dieting or overeating regularly may cause testosterone levels to drop.

Eating adequate protein can assist maintain healthy levels and aid in fat reduction, both of which are linked to testosterone levels. Carbohydrate consumption also plays a role, with studies showing that carbohydrates can assist improve testosterone levels after resistance exercise. However, research shows that eating enough healthy fats is also good for testosterone and wellness.

A diet rich in whole foods is ideal, with a healthy mix of fat, protein, and carbohydrates. This has the potential to improve both hormone levels and long-term health.

Summary: Don't overeat and don't restrict calories for an extended period. Consume a variety of carbohydrates, fats, and proteins.

2. Lift Weights and Exercise

Exercise is one of the most efficient strategies to avoid a variety of lifestyle illnesses. It can also increase testosterone levels. Major meta-analysis research discovered that persons who exercised regularly had greater testosterone levels. Exercise boosts testosterone levels, fitness, and response speed in the elderly.

According to new research in obese males, greater physical activity was even more effective than a weight reduction program in improving testosterone levels. Resistance training, such as weight lifting, is the most effective sort of exercise for increasing testosterone in the short and long term.

Although all kinds of exercise should work to some extent, high-intensity interval training (HIIT) can be beneficial. Caffeine and creatine monohydrate pills, when paired with a workout regimen, may help you achieve even higher levels.

Summary: Any type of activity might raise your testosterone levels. The most beneficial exercises are weight lifting and high-intensity interval training.

3. Reduce Cortisol and Stress Levels

Long-term stress, which raises levels of the hormone cortisol, is constantly highlighted in the research. Cortisol levels that are abnormally high might quickly lower testosterone levels. These hormones function in a seesaw fashion: as one rises, the other falls.

Stress and elevated cortisol levels can also lead to an increase in food intake, weight gain, and the accumulation of dangerous body fat around your organs. As a result, these alterations may have a detrimental influence on your testosterone levels.

You should aim to prevent recurrent stressful circumstances in your life for optimal health and hormone levels. Focus on a whole-food diet, regular exercise, decent sleep, laughing, and a balanced lifestyle to reduce stress and increase your health and testosterone levels.

Summary: Stress is terrible for your long-term health and might lower your testosterone levels.

4. Take a Vitamin D Supplement or Get Some Sun

Vitamin D is gradually becoming one of the most popular vitamins in the world. According to research, it provides a variety of health advantages and may possibly act as a natural testosterone booster. Despite its importance, approximately half of the US population is vitamin D deficient, with an even larger proportion having suboptimal levels.

A 12-month research discovered that taking roughly 3,000 IU of vitamin D3 per day boosted testosterone levels by about 25%. Vitamin D and calcium also improved testosterone levels in the elderly, resulting in a lower risk of falling.

To increase testosterone and gain the additional advantages of vitamin D, try to obtain frequent exposure to sunshine or take 3,000 IU of a vitamin D3 supplement on a daily basis.

If you want to test supplements, Amazon provides a fantastic assortment.

Vitamin D3 supplements may increase testosterone levels, particularly in the elderly and those with low vitamin D levels in their blood.

5. Get Plenty of Deep, Restorative Sleep.

Getting enough sleep is just as crucial for your health as eating well and exercising. It may also have a significant impact on your testosterone levels. The appropriate quantity of sleep varies from person to person, however, one study discovered that sleeping just 5 hours a night was associated with a 15% decrease in testosterone levels.

According to one long-term study, people who slept just four hours every night had borderline inadequate levels.

Other long-term investigations back this up. According to one study, every additional hour of sleep results in a 15% increase in testosterone levels.

6. Maintain a Healthy Lifestyle and Stay Away from Estrogen-Like Compounds

There are several additional things that might impact your hormone levels. Healthy sex life is essential for managing your sex hormone and testosterone levels.

High estrogen-like chemical exposure may also impact your levels, so try to limit your everyday exposure to BPA, parabens, and other chemicals found in some types of plastic.

It should come as no surprise that excessive alcohol or drug usage, whether medicinal or recreational, can lower testosterone levels.

Laughter, pleasure, and achievement, on the other hand, may assist increase your health and testosterone levels – so make them a part of your daily routine.

Reducing your exposure to estrogen-like substances, alcohol, and drugs can improve your testosterone levels and overall health.

11 June 2021

8 Ways to Naturally Relieve Pain

Many people who suffer from arthritis wish to alleviate their joint pain without the cost and potential side effects of drugs. There are various natural methods for reducing pain and improving daily functioning. Try one or a mix of these methods to find what works best for you.

1. Stretch

Your body was created to move. In fact, if you're not moving much because you're in pain, your inactivity may aggravate it. Gentle stretches can help you keep your mobility and range of motion while also reducing discomfort. Your doctor or physical therapist will recommend stretches and exercises that are suited for your specific circumstances.

2. Consume more fiber

According to research, persons who consume a high-fiber diet had reduced osteoarthritis discomfort. 6/7 Furthermore, people who consume high-fiber diets create a lot of short-chain fatty acids, which can assist maintain a healthy balance of microorganisms in the digestive system. An imbalance of microorganisms, known as gut dysbiosis, is linked to an increased risk of systemic inflammation and inflammatory arthritic illnesses such as rheumatoid arthritis and ankylosing spondylitis.

3. Be active

Exercise is commonly linked to a reduction in arthritic joint discomfort. 1–5 Exercise may alleviate pain by strengthening muscles that support joints, triggering the body to create endorphins that relieve pain or both.

The sort of exercise you undertake is determined by your current fitness level and other considerations such as where you live and whether you have access to a gym. Jogging (or just walking), pool exercise and even yoga are said to be easy on the joints and suitable for beginners.

4. Develop relationships.

Chronic pain people with social networks tend to lessen their pain and are less likely to indicate that pain affects their daily activities. There are several methods to broaden your social network, such as joining a reading club, volunteering, or participating in a local support group for persons suffering from chronic pain. If leaving the house is difficult, try joining an online support group where individuals with your disease may share their experiences and provide assistance.

5. Maintain healthy sleeping patterns

Getting adequate sleep is critical for pain management and recovery. Develop routines that will allow you to obtain enough restorative sleep. Make your bedroom calm and dark, keep devices out of the bedroom, and stick to a consistent bedtime and wake-up plan.

6. Get a massage

Therapeutic massage may help you relax your muscles, get your blood flowing, and relax your thoughts. Massage may help relieve pain in persons with osteoarthritis and rheumatoid arthritis, according to a study of many minor medical studies19, albeit the results were inconsistent.

4 Ways to Slow the Aging Process of Your Body

You may not go back in time, but you can certainly slow things down. New research discusses what you may do to lessen the symptoms of aging in your body.

It may seem like something out of a science fiction film, but because of recent scientific and research developments, postponed aging is now a reality.

According to new research from the USC Leonard Davis School of Gerontology, Americans are living longer youthful lives. "We analyzed people's biological age using multiple markers of good health and discovered that the rate of aging has decreased over the last 20 years," researcher Eileen M. Crimmins, Ph.D. says. People are not only living longer lives, but they are also enjoying more years of peak mental and physical vigor, she adds.

While genetics have a factor in how quickly we age, a recent study shows that behavioral changes also play a role. "There's a lot we can control via nutrition, exercise, and lifestyle," says S. Jay Olshansky, Ph.D., professor of public health at the University of Illinois at Chicago and chief scientist of Lapetus Solutions. 

Based on this recent study, here are the five smartest things you can do to get the most potent antiaging advantages.

Exercise almost daily

"As far as we know, exercise is the closest thing we have to a fountain of youth," Olshansky stated. The Preventive Medicine newspaper states that those who practiced cardio for 30 minutes five days a week were almost nine years younger than those who were inactive. Work out decreases swelling and oxidative stress, two conditions in which cells age and the telomeres shorten.

Other studies have found that conducting two strength-training exercises each week is beneficial. "Exercise rebuilds muscle and improves general body and mental function," Olshansky explains. According to LeBrasseur, strength and endurance exercise enhances your body's insulin response. "About 80% of the sugar you ingest through meals is stored in the muscle," he continues. "When you exercise, your muscles become more efficient in taking sugar from your blood, requiring less insulin." Most days of the week, aim for 30 minutes or more of moderate to vigorous aerobic and resistance training.

Approach fat in a balanced way

According to the journal Brain, Behavior, and Immunity, omega-3 fatty acids have positive effects on two biological aging indicators. Higher intakes are associated with a 15% reduction in detrimental oxidative stress and longer telomeres, which are protein caps that preserve the chromosomes and shorten as we age. 

You should also limit your intake of omega-6 fatty acids, which are found in grapeseed, maize, and sesame oils. The longest (or smallest) telomeres with the lowest oxidative stress in the research were people with lower omega-6 to omega-3 fatty acid ratio. Omega-6 fatty acids have been found to cause cell-damaging inflammation, whilst omega-3 fatty acids inhibit it. The problem is that our diets favor omega-6 fatty acids. To address this, strive for at least 1.25 grams of omega-3s per day (approximately three ounces of salmon) and restrict your use of high-omega-6 vegetable oils.

Manage your tension

"Cumulative lifelong stress has been the predictor of biological aging, epigenetic aging," explains Perla Kaliman, Ph.D., a professor at Oberta de Catalunya University in Spain. Meditation is a safeguard against stress. (Or, disrupt your connection with toxicity. After all, for her long-term existence one of the oldest women ever credited her united status).

"Our research shows that in long-term meditators the epigenetic clock is faster than in individuals that don't meditate," she says. In the research, at least three years of meditation each day were the beneficiaries.

Start small if that sounds daunting. Consider using the Insight Timer app. It monitors your meditations and milestones to encourage you to continue.

Consume smaller meals more frequently

"This is a method of controlling your insulin levels, which is one of the likely causes of the rate of aging," Olshansky explains. "When you consume, insulin is produced by your body, a hormone that signals your muscles and liver to accept glucose from your blood. Over time, too much insulin may injure the mitochondria—the small powerhouses in our cells that fuel the body—as well as contribute to the buildup of damaged proteins "says Nathan LeBrasseur, Ph.D., an associate professor at Mayo Clinic's Department of Physiology and Biomedical Engineering. "This has the potential to cause illness to develop."

Preventing large insulin spikes can assist to reduce cellular damage. Olshansky recommends six modest meals every day. "And, after supper, stop eating since the metabolism slows shortly before sleep," he adds. Consider eating all of your meals and snacks inside an eight- to ten-hour period each day, a technique known as time-restricted feeding (or intermittent fasting). According to LeBrasseur, preliminary research shows that this method may have insulin-sensitizing and antiaging advantages.

09 June 2021

How to Deal With Subclinical Acne

If you Google how to get rid of pesky bumps, you may come across the term "subclinical acne." It is used to characterize what physicians term "comedonal acne".

The initial stage, normally on the face, typically on the forehead of a pimple, is this sort of bump. Not to be mistaken for deeper cystic acne, which can also conceal under your skin, subclinical or comedonal acne is often skin-colored or red and does not yet appear in full form.

What exactly is subclinical acne?

This type of acne may indicate that your skin is unhappy. Subclinical, also referred to as "not detectable," means that, while it may not look like a full-blown breakout and is less inflammatory, the underlying cause is the same.

Michele Green, MD from RealSself, said, "Subclinical acne is superficial acne just under the skin. “Comedonal acne, also known as hormonal acne, is caused by hormones, heredity, and blocked pores from dead skin, dirt, and bacteria.”

If these little bumps are causing you concern, remember to tackle the underlying problem — whether it's oily skin, a buildup of dead skin cells, hormones, or something else completely — rather than looking for temporary fix.

“When it comes to treating acne, we aim to avoid new blemishes rather than chasing old ones around.”

But it doesn't mean there aren't solutions to get rid of the glitches.

Subclinical acne expert advise

The best method to treat and prevent subclinical acne, according to Adarsh Vijay Mudgil, MD, medical director of Mudgil Dermatology, is to go back to fundamentals.

“A proper hygiene routine is essential,” adds Mudgil. He recommends cleaning your face twice a day with a mild cleanser and only using items labeled as "non-comedogenic" (sunscreen, cosmetics, moisturizers).

In order to cure and prevent clogged pores, Mudgil recommends using retinoid creams (except when pregnant or breastfeeding) as well as products containing benzoyl peroxide.

Your cosmetics or skincare products may also be contributing to your subclinical acne, so try to keep your skin as product-free as possible (though never without high SPF sunscreen, of course).

Treating subclinical acne

"Salicylic acid or beta hydroxy acid (BHA) may be included in the first home treatment for clogged pores, which may give exfoliation and assist prevent and treat obstructed pores," adds Lortscher.

“A retinoid is the best treatment for comedones, whether they are visible or not. The active component in acne topicals such as Retin-A is tretinoin, a prescription retinoid. By regulating the life cycle of the cells that line the pore opening, they reduce the production of microcomedones (or early blocked pores).”

Simply said, fewer dead skin cells in your pores equals less accumulation, which means less subclinical acne and better skin overall. Lortscher says that tretinoin is also anti-inflammatory, thus it is helpful for many sorts of acne treatments.

Over-the-counter (OTC) treatments

Unfortunately, not everyone has access to prescription medicine, but there are still solutions for you if you want to cleanse your skin organically or prevent any potential negative effects from harsher solutions.

There are over-the-counter products that contain BHAs, salicylic acid, benzoyl peroxide, niacimide, and azelaic acid. Adapalene 0.1 percent gel, which is accessible at the drugstore, is a popular option in retinoids. Differin and La Roche-Posay are two well-known brands.

Just be careful not to overuse it and dry up your skin. Even oily and acne-prone skin need the use of a moisturizer (and can start producing more oil if drying out). Simply choose a lighter or gel-based variant.