#diet – AGLOFIT

Causes for Constipation | How to Overcome Constipation during Pregnancy?

July 21, 2019 by Common Man, posted in Fitness

Constipation is quite common problem faced by many women during pregnancy. Progesterone hormone reduces the movement of food. Due to sluggish bowel movement, constipation occurs.

Causes for Constipation | How to Overcome Constipation during Pregnancy?

Pregnancy Tips

If we observe keenly we can find the reasons as follows:

First, a bulk or enough stool should be formed and certain level of water is required too. In the absence of water, stool becomes hard and dry, it’s progress becomes difficult. Bowel movements should be god too. It depends upon mobility of the body. People with sedentary lifestyle like no minimal walking or physical exercise face this problem. Lack of enough body movement causes it too.

Next is psychological factor. Our beliefs and emotions too play a pivotal role here. Some people face difficulty in passing stool at any place other than their own bathrooms. They won’t feel free to do it. Also people under depression or undergoing tremendous stress face this problem, reason is reduced neuro transmitter levels making the bowel motility slower, resulting in constipation. Such people usually take comfort foods. With high carbohydrates, Maida and other kinds of fast foods. It causes clogging of food, sticking it to the intestines. It is always better to avoid such kind of foods.

In order to get enough bulk formation, we should take more fiber in our food. When added with water, it easily swells up and forms into a bulk. At least 25-30 grams of fiber should be consumed per day in our diet. We get good amount of fiber in pulses, whole grains, vegetables, fruits, dry fruits, seeds, etc. We need to increase its quantity in our diet gradually, else will have to deal with gas formation. All leafy vegetables, pulses, small grains, certain veggies have good fiver in them. Fruits are good sources of fiber too. Specially, banana, orange and guava are good for it.

Dry fruits like raisins, figs and dates are highly recommended. Flax seeds are a good source of fiber too. When tried and powdered, it can be consumed by mixing a table spoon of it with water or butter milk. Or by adding the powder to curries, or directly with the rice. Adequate water should be consumed after eating this.

These are the changes we need to make in our diet to get rid of Constipation. Some more vital ingredients for good fiber in our diet are coriander and cumin seeds.

Next comes consumption of adequate Water. During Pregnancy, some women vomit a lot, it effects their water intake badly. It leads to constipation. Women in such conditions suffer with both vomiting and constipation. Some might get affected due to iron tablets and other medication using during pregnancy. It is suggested to consume at least 8 glasses or 2 litres of water regularly. Also water should be consumed on an empty stomach for better results. In normal conditions other than pregnancy, people can take 2 litres of water at a time.

Pregnancy Tips

But pregnant women can’t consume so much at a time, so ask them to drink a glass of warm water with a dash of lemon in it or take hot raagi malt. Even consuming hot coffee helps in free passage of stool. Few may have a habbit of drinking a glass of warm water with ghee in it. These are the consumable liquids for constipation.

Movement of body by regular exercises like Kegel exercise or walking helps too. Preparing ourselves mentally to helps to get rid of this problem. Some people give us hope and quit trying to cure constipation. They say, it’s chronic and cannot be cured with any kind of medication or exercising and following god diet. One should be determined to get it cured. Also should believe that our body’s nature can be changed gradually to overcome constipation, along with putting right efforts.

One should completely avoid comfort foods and increase intake of fiber rich foods. Try and fix a particular time to pass motion, generally during mornings. Try not to be stressful, give it sometime to process. Never feel distressed if it takes time, show some patience, spend some time for it and never lose hope. In such conditions, drink some water and try doing Kegel exercise to loosen the bulk.

When the mentioned tips are followed regularly, constipation can be easily addressed. If constipation is not resolved with in time, it might lead to severe health concerns. Because, when motion is not regularly passed out, it gets accumulated and starts releasing toxins or bad bacteria. It forms as a thin layer in the intestines. It results in lower absorption of necessary and vital vitamins and nutrients via intestines. And also it causes lower immunity levels and reduces resistance power to fight infections and diseases.

| Author’s Message: If you like my Blogs, please Like and share and follow me for more updates, |

Natural Remedies for Asthma Bronchitis

July 11, 2019 by Common Man, posted in Fitness

Asthmatic Bronchitis is the Digestive, Respiratory disease which was caused by Bacteria, Viruses and other irritants such as smoke by transport, Passerby Smoke and other particles which that aggravate the asthmatic bronchial tubes.

STAY HEALTHY

There are some possible ways where you can treat asthmatic bronchitis by yourselves. Some will react immediately and in some cases it might take more time.

It is really important to start giving treatment at the first sign for the earlier cure. Listed out below some of the methods which provide additional health benefits as well.

1. Ginger:

Researchers have claimed that, Ginger can have an anti-inflammatory effect against respiratory infection. You can consume Ginger by several ways.

Ginger Tea – Always use fresh ginger
Best advice is to add it to food or you can also have it raw
Capsule form

Consuming Ginger naturally is very safe rather than having it in Capsule or other supplements. Some might be sensitive to Ginger, at that time try to have it in less quantity. Eating Ginger occasionally is safe, but don’t’ have it as a supplement or medication if you are Pregnant or having Diabetes or having some Heart related issues.

2. Garlic:

Garlic contains n-number of healing properties. Researches shows that Garlic inhibited the growth of infectious bronchitis. These findings suggesting us that garlic can be used as natural remedy of Bronchitis.

You can have fresh Garlic, but If you don’t like the taste you can have it in capsule form. Always consume it in small quantity to make sure it doesn’t upset your stomach.

3. Turmeric:

Turmeric is predominantly used in East Indian foods. Researches shows that it provides more anti-inflammatory effects more than ginger. Turmeric also increase antioxidant activity which means it reduces irritation and boost your immunity power.

Turmeric can be consumed in following ways:

You can add fresh turmeric into salads or use to prepare pickles.
Mix half a spoon of turmeric with 1 teaspoon of honey to prepare a paste and consume it 1 to 3 times a day while symptoms last.
Can consume Turmeric in Capsule form.
Prepare Tea using fresh Turmeric.

It is safe to use Turmeric as a spice in the food unless you are sensitive. Do not consume Turmeric as a medication if you have Stomach problems, Gallbladder issues, Bleeding disorder, Hormone Sensitive conditions and Iron deficiency.

STAY HEALTHY

4. Steam:

Steam helps to break up mucus so that you can split it up easily. The easiest way to use steam is by Bath or Shower. Keep the shower as hot as you can handle, then breathe through your nose and mouth.

The hot water will help you to relax your muscles which may be tense from coughing. You can also try a Steam room at Gym or Spa. Another Steam option is putting hot water in a bowl, cover your head with towel and inhaling the steam. Some people will add mentholated vapor rub to it to help with moving mucus. The Bowl-Towel method might be dangerous because the water could be hotter than you intended, which can cause the steam t burn your airways.

5. Salt water:

Salt Water Gargle may help breaking up mucus and reduces pain in your throat. Add a teaspoon of salt into Warm water. Have small amounts of salt water and gargle at the back of your throat. Make sure you are not swallowing the water, instead spit it out. Repeat the process as much time as you can. After that you may want to rinse your mouth with normal water.

6. Sleep:

One of the major factor our body required is Sleep. Get lot of sleep and allow your body to rest. It may be difficult to sleep sound while fighting a cough, but you need to take care to avoid any unwanted activities. During the deep sleep you can able to enhance your immune function so your body can better fight with the inflammation.

7. Lifestyle Change:

A healthy eating and healthy lifestyle goes hand in hand with prevention of illness. It will help you faster when you are sick. A small illness may even be the body’s way of saying you to slow down and take it easy.

The below changes might help your recovery faster and reduce your risk of getting sick in the future:

Get rid of Smoking and mainly second-hand smoke environments.
Polluted environments to be avoided.
Healthy diet will boost your immune power.
Do Exercise at least 3-4 times per week.
Washing hands frequently will prevent spread of infection.

Symptoms of Asthmatic Bronchitis:

Asthmatic Bronchitis produces excess mucus and it will tighten your airways. Increase in Phlegm will make you difficult to breathe and persistent cough.

Cough may be accompanied by White or Colored mucus, feel like tighten in the Chest, Breathing problem, Muscle aches, often feel tired, Nasal Congestion.

Asthmatic Bronchitis will arise at the final stage of Cold or Viral Infection.

When to see a Doctor:

If you feel like you aren’t recovering at a normal rate, immediately visit your doctor. You should also consider visiting a doctor if you have:

Cough more than a month
Often feel tired and continuous Fever
Breathing difficulty
Bleeding blood while coughing
Headache

My personal opinion is to stick with one doctor otherwise you will lose your medical track record.

| Author’s Message: If you like my Blogs please like and share and follow me for more updates |

11 Reasons for not losing weight | Best Way to Lose Weight

June 21, 2019June 21, 2019 by Common Man, posted in Fitness

Losing weight is not an easy achievement, however it is even harder if you don’t know what you are mistaking in your failed efforts to lose weight. Experts in nutrition, fitness and lifestyle are revealing the factors that could be causing weight lose into wrong directions

1. Not exercising with intervals:

If you are exercising but always having a few long breaks between exercise sets, which does not help your body to lose those weight efficiently. So, best way is by using intervals periods of intense training for more reps or maximum effort with short periods of rest in between for the reason to increase your workout routine’s fat burning potential. Full body Tabata workout is the best example by getting in a 30 minutes’ workout, but an intense workout like this are just as good as a slow 1-hour workout. With Tabata workout types, it will burn up more calories to break the monotony and also increase metabolism happen in your body to lose those stubborn weight.

Lose weight

2. Often drinking Sports/Energy Drink:

After exercising, it is common that you consume the readily available electrolyte filled 20-oz sports beverage can often are rich in sugar amount at around 34g. Most of the time when we are really tired after workout, we automatically feel the need to replenish with sweet beverage sports drink. So, this is why whenever you are doing workout lasting longer than 1 hour, you should then consume sport drink in moderation. But if you are doing workout for lesser than 60 minutes, then just focus on drinking mineral water.

3. Consuming Protein Bars:

Nutrition friendly post workout snack such as the protein bars, can already supply your body with largely a 500 calories and 18g of fats. So the best fitness suggestion is to consume the post workout natural whole food, which supplies your body with muscle building protein and energy replenishing carbs.

4. Post Meal Snacks:

Night time eating is not what causing the weight, but the matter is what you consumed after is important. Most of the time, people are tempted to eat the easily available crackers, chips, cookies, etc. Experts suggest for losing weight, you should be substituting carb loaded snacks with cottage cheese, almonds, celery and peanut butter after your dinner if your hunger craves had strikes.

5. Not Enough Sleep:

Studies had revealed that sleep deficiency can cause mindless eating throughout the day and can cause poor workouts experience that ends up affecting decision to eat and workout decision become uncertain. Especially when you are feeling fatigued during the day, then you are most likely not able to have power to perform the workout intense enough to burn significant calories. This is why you should sleep at least 7 to 9 hours a night to enhance weight loss.

6. Not Eating Enough:

If you often missed your meals and snacks may seem like a dependable way to lose weight, but will always ends up going wrong. Missing your meals can cause your cravings and can harm your metabolism, so it’s best to eat on time habitually. Eat 3 hours after big meals and 2 hours after snacks as a routine for your daily eating lifestyle method. If you are working out, nutritionists recommend eating something within 30 minutes right after your workout exercise.

Lose weight

7. Schedule your weight lose plan:

Make sure when It comes to eating and exercise you do not want to miss it. By planning accordingly, you will get into the right direction whenever your school work, works personal matter gets was suddenly interrupting. It is best that you do planning on scheduling.

8. Your Stress is Pilling Up:

Stress eating will disrupt your weight loss efforts, so remember to perform Meditation, Yoga or Gym exercise. Especially for people who are under stress and feel like you don’t have enough time in the day, then you should do these exercises more because that will clear your mind and stay calm to make appropriate decision.

9. Forget To Drink Enough Water:

Remember to drink a lot of water throughout the day can hydrate your body, yet it also speeds up your metabolism and keep you slower from hunger. If you feel hungry next time, try drinking a glass of water to lower the cravings first. But if you still feel hungry, you can grab a handful of healthy snack, so that you can reduce from overeating.

10. Being Distracted While Eating:

You are easier to eat more while eating in front of the TV or computer, since you will lose some consciousness while paying attention to the screen. So, when your awareness is merely just focusing on the food, then you are more likely to stop eating when you are full, thus you can eat at appropriate amount.

Lose weight

11. Don’t Replenish The Right Way:

Often we used to over eat during a day’s work out, such as you will eat a nutrition bar before going out for a 30 minutes’ jog, then after finish workout with a supplementary drink, which is way more than needed. If the workout is 2-3 hours long and after workout snacks or meal is skipped, then overeating later in the day is more likely to happen. So after a workout, it it’s fat burning after a high intensity interval training workout, then recommended by expert to eat salad and protein. If you are doing light exercises such as walking, jogging, stretching, the definitely by eating carbs such as baked plantain or sweet potato, brown rice are recommended. It is very healthy to lose weight by eating least 60% of foods is raw and the rest cooked.

Be sure to remember avoiding these mistakes which cause people to fail the efforts of losing weight.

Author’s Message: If you like my blog please like and share and follow for more updates.

Top 10 Superfoods

June 15, 2019 by Common Man, posted in Fitness

Top 10 Superfoods

What are Superfoods?

Superfoods are the foods which are power packed with nutrients. They contain a high volume of minerals, vitamins, and antioxidants. Including these superfoods as a part of your diet leads to major benefits in your health. It lowers risk of many lifestyle-related health conditions such as diabetes, cancer etc. and regulates body weight.

Best iNDIAN SUPERFOODS

Turmeric

Turmeric is a spice which is most commonly used in Asian food, almost everyday. It is bright yellow in color and hence it is used for food coloring as well. It is bitter in taste but has amazing medicinal properties. It has anti-inflammatory properties and acts an antioxidant. Turmeric has a component called curcumin that has scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer’s and cancer.

Coconut

Coconut can be consumed in various ways. Fresh coconut water acts a natural coolant and a detox. Fresh coconut scrapes/Dried coconut is a common staple in Asian kitchen which enhances the flavor and makes the food vitamin rich. Coconut milk can be consumed as a beverage and a healthy non-diary product. Coconut oil can be used for cooking as it maintains healthy cholesterol level and reduces the risk of cardiovascular diseases.

Curd/Yogurt

Curd provides 20% calcium of the daily intake recommendations. It helps to strengthen bones and teeth. Curd is a natural remedy for stress and improves the immunity as well. It is a daily ritual in Indian households to have curd at the end of a meal which aids in digestion.

Garlic

Garlic which may not be a good choice for special occasion, but by itself it is special for its high nutritious properties. Garlic combats sickness right from the common cold to heart disease. It is a life saver that increases our life span.

Ginger

Ginger is mostly used as a spice, fresh or dried. It is being used in traditional medicine for its rich medicinal properties. It is mainly due to the bio-active compound called Gingerol. This has anti-cancer properties. Osteoarthritis can be controlled by its anti-inflammatory properties. It is a natural remedy for indigestion and acts a pain killer as well.

Amla/Indian Gooseberry

Amla is used in Ayurveda, a traditional medicine. It is vitamin rich and acts as an antioxidant. It aids in healthy hair, beautiful skin and nails. It regulates blood glucose level and rejuvenates the body.

Jackfruit

Jackfruit is a large fruit which is sweet and a distinctive flavor. It can be consumed fresh or cooked. It is a superfood or a superfruit since it has proteins, vitamins, calcium, potassium and high fiber content. This in turn, reduces the bad cholesterol and also prevents high blood pressure.

Moringa/Drumstick

Moringa/Drumstick is a fibrous vegetable which is most common in South Indian cuisine. This vegetable comes from a “tree of life” where the entire tree has medicinal properties. It is used in traditional herbal medicine. Drumsticks are a power house of essential Amino acids, vitamins, potassium, calcium, phosphorus, iron, magnesium and antioxidants such as beta-carotene and flavonoids. Moringa leaves are fiber rich and prevents against Arsenic Toxicity.

Ghee/Clarified Butter

Ghee is considered as a sacred ingredient from ancient times. It is all natural and pure and can stay fresh upto a year. Ghee retains its structural integrity under the high heat. This property prevents breaking down of free radicals while deep frying the food which is the main cause of cancer. It has anti-inflammatory properties which is used for treating burns and digestive disorders. It is high in mono unsaturated Omega-3 fatty acids which makes our heart healthy.

Banana

Banana is a convenient food which is delicious and extremely healthy. Banana has thick protective skin which makes it free from pesticide or pollutant. It is fiber rich and contains several anti-oxidants including dopamine and catechins. It reduces the risk of degenerative illness and improves insulin sensitivity.

5 Reasons why you need to walk daily?

June 11, 2019June 12, 2019 by Common Man, posted in Fitness

As everyone know walking is the man’s best medicine. Walking along with proper sleep and balanced diet can help you to get rid of doctors. 15-30 minutes of walking every day can drastically change a person’s overall appearance as well as health.

Walking

Positivity:

Walking will actually give you a positive mind for the entire day. It prevents early dementia, reduce the risk of Alzheimer’s disease and improves the mental health.

Prevent Heart problems:

According to the research walking is no longer less than running when it comes to prevention of heart related diseases. It reduces the high blood pressure level to lower and controls cholesterol level by improving blood circulation.

Increase lung volume:

Walking is an aerobic exercise which increases oxygen flow in the bloodstream and helps train your lungs, as well as eliminate toxins and waste. Because of better and deeper breathing some symptoms associated with lung diseases may also be relieved.

Improve Digestion:

30-45 minutes of walking daily will not only lower the risk of colon cancer in the future but improve our digestion and constipation by helping to regulate our bowel movements.

Bones and Joints:

Walking daily can actually provide more joint mobility, prevent loss of bone mass and even reduce the risk of fractures. Generally, doctors recommend walking moderately at least 30 minutes a day on a regular basis to reduce pain in your joints, along with stiffness and inflammation.

Walking

Dessert after meal?

May 1, 2019June 11, 2019 by Common Man, posted in Fitness

There is a common habit within the people after having meal to have a dessert to fulfill the meal course. Without that they won’t feel complete. People who are in diet will sometimes ask why can’t i have just a piece of sweet after meal. Quantity doesn’t matter, a drop of poison will make the entire bowl poisoned. It is not a healthy habit to have sweets after meals. Already the required proteins, vitamins, sugar, fibre etc will be there in the meal. If you add more sugar to it then having diet meal is a complete mess. Instead try to have fruits. Thats the better way to make you feel fulfilled.

If you still feel like having sweet, then there is an alternate for white sugar. You can have Brown sugar(contains molasses), Coconut sugar(made up from coconut palm tree) or Natural Honey. You can have sweets made up with these ingredients but with less quantity and mainly give a time gap from your meal. Your meal should get digested or else it will get collapsed.

Donate to Aglofit

If you feel my blogs helped or entertained you in anyway please support me by donating!

$1.00

21st Century Concern

April 27, 2019June 11, 2019 by Common Man, posted in Fitness

Hello minds! In the modern era, most of our concerns falls on our appearance. Either we want to look fair, to reduce weight and look slim or to grow more taller. May be sometimes being more taller is a concern for some. These are all the God’s little trick to make you feel concern all time. Because if there is no problems or concerns in your life then you are going in the wrong way. Problems and failures should be there in your life in order to lead a successful life.

So lets not focus on the problems/issues now. In this article, we will focus on the people who are trying to reduce their weight and look slim. Of course, I am one of the victim who tried to reduce the weight all time in life and achieved by understanding my body. After that my life has changed, it’s like a new chapter of your life. You can wear the dresses you were longing to wear for long time when you do that your confidence level will increase and you will have a positive energy with you. OK! lets talk about why people are being fat? Do you think fat guys are eating a lot? The answer is a big NO.

There are many reasons there of being fat. Either it can be genetic problem or your mind is not sync with your body. You should communicate with your body, you should understand what type of foods your body can accept. One of the major reason for overweight is stress eating. people will eat more when they are in complete stress, continuous failures in business, couldn’t get a new job, etc.. Like this we can list out many. You have to overcome the stress, rather than focusing on food, you can do the things which you like the most. Hear your favorite songs or watch your favorite hero’s movie. When I got stressed from my work I will read novels or I will play online games. Thats depends on the individuals.

Currently many new technologies, equipments and medicines arrived for weight loss. The results will be very sooner but once you stopped following them you will be doubled the size of your previous weight. Moreover in future many complications and side effects will come. Some don’t have the patience and falling into the latest technology traps. Remember one thing this is my favorite mantra and I keep on murmuring into my mind ” If you want something you have never had, you must be willing to do something you have never done” So minds just understand your body and feed what it can accept.

Just a small hack – avoid junk foods, don’t skip your breakfast, evening before 6 PM finish off your dinner, instead of having more quantity of food at a time split your meal and mainly try to avoid sugar which is the major reason for weight gain and some deadly diseases. Have more boiled vegetables and fruits. So eat healthy and have a healthy life. I will write a specific blog about diet plans and actual side effects of Sugar. Till then stay healthy, Happy Dieting!!

Donate to Aglofit

If you feel my blogs helped or entertained you in anyway please support me by donating!

$1.00