fitness tips and Advice

five reasons to quit smoking,

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You know that cigarette is very harmful for our body, still why are you in the habit of smoking every day, today I will tell you five scariest reasons which will force you to quit smoking today at this very time, I really want to say that this is not to scare you, it is to save you. This post to you can find five reasons to quit smoking and disease caused by smoking, best methods to quit smoking

#1 The first reason,

is that every cigarette slows down your life. If you smoke one cigarette, your life gets reduced by 11 minutes. Suppose if you smoke 10 cigarettes in a day, your life gets reduced by 2 hours.

#2 the second reason is that

cigarettes work like slow poison for your lungs. Slowly it burns your lungs, breathing can cause cough, asthma and with age it can lead to lung cancer. All these starts with the same cigarette. Do you also want to cut short your freedom of breathing by smoking, if not then you should quit it today its

#3 Three reasons that give you a lot of fear,

When you smoke, you not only put your own life but also the lives of people around you at risk. In your home, when you are with your children, partner and sometimes with your friends, then there are non-smoker friends whom we love but when you smoke, the smoke that comes out of your cigarette smoke affects them just as we call it passive smoking and because of that smoke, those people can also develop diseases which are inside the smoker.

#4 There are four reasons why money is wasted as money is wasted like smoke.

If you assume that you smoke a packet of cigarettes daily then you waste Rs. 3000 to 5000 monthly. If you save that money then you can do a lot of things with that money like you can buy any good thing which adds a lot of value to your life.

#5 The next reason is that it is possible to quit smoking

many people are quitting smoking completely, when you feel that you cannot quit smoking, that is the reason why you are not able to quit it, do not say this to yourself because negative words are not good for yourself always say positive word.

Diseases caused by smoking

 lungs cancer

  • The nicotine and tar present in cigarettes reach the lungs through brown smoke. Cigarettes trigger lung cancer very quickly. People who smoke cigarettes are 20 times more likely to get lung cancer than people who do not smoke.
  • Cigarettes also affect the heart through brown smoke and heart addiction gets activated due to smoking which can cause heart attack, stroke, high blood plasma and cholesterol. Due to which the heart becomes weak. If someone smokes cigarettes for a long time, then chronic bronchitis, COPD (chronic obstructive pulmonary disease) can occur. This is a disease in the lungs in which there is a lot of trouble in breathing and the breath becomes cough, fatigue, phlegm,
  • Smoking cigarette stimulates the lining of mouth and makes it hard due to which wearing cigarette can cause cancer in face, tongue and throat.
  • Smoking not only causes life threatening diseases it also affects fertility of both male and female. Men who smoke a lot have reduced sperm count and females face problem during conception. Friends, cigarette is a poison which can ruin your life. Quit this habit today and take a step towards a healthy and long life.

Best methods to quit smoking

#1   The first tip is to know the reason why you want to quit smoking. Do you think that          smoking is harmful for your health or a waste of money? Write down your reason on a note and read it daily. This will make your resolve very strong and will help you to quit smoking. you want more knowledge

#2   You should avoid the triggers which trigger you to smoke. Like many people smoke with tea or smoke when they are stressed. You have to identify what your trigger is and when you feel like smoking then you should not do the trigger things. You should keep yourself busy and do some other work. Like you can go for a walk, you can run for some time, you can talk to friends, you can take deep breaths or you can drink water. If you keep yourself busy then there will be no trigger and you will not smoke.

#3 nicotine replacement therapy (tablet) If you have a strong craving then you can do this, tablets are available in the market

#4 When you are quitting smoking, you share it with everyone, parents, friends, you take support from them, you take motivation, if you do this then your journey becomes easier and you can quit smoking easily.

#5 That means, you have followed anything for 21 days, have not smoked for 21 days, you have gradually given up smoking. Your craving will reduce, if you follow it for 21 days, you will not feel like smoking, but remember, it is very difficult to give up a habit, but it is possible, you have the power to give it up, you can give up whatever thing you have followed, you will definitely lead a healthy life.

Increase height in 4 steps naturally

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increase height in 4 steps naturally –Modern science has no solution other than human growth injections but Ayurveda has a practice which has increased the height of many people. Take a healthy balanced diet as per modern science but Ayurveda has said that there are certain foods and herbs which help in increasing weight.

intro ayurvedic between modern science

FOR MAN AND WOMEN

And this is the essence of this post. I will give you four steps all of you follow these four steps slowly you can find result.

First step-

After getting up in the morning, drink water and get ready. Follow the first routine and execute the steps. In which you have eaten bamboo murabba , have you seen the size of bamboo trees and how fast they are growing? Bamboo also works the same in your body. bamboo murabba (increase hight fast, improve body strength, make digestion strong, for general weakness) Bamboo is considered as a medicine by Ayurveda for increasing weight.

Modern science has also said that bamboo contains calcium, phosphorus and nutrients that help in gaining weight.

#1 eating bamboo murabba on an empty stomach is most beneficial .it directly impact hight growth. If it tastes too sweet then wash it with water and then eat it

process-

You have to drink this power full tonic 2 hours before breakfast which is specially for increasing weight, to make this, you need 400 grams of ashwagandha powder and 100 grams of Shatavari powder, thread sugar candy 500 grams, mix them all and keep them in a hot glass container. Ashwagandha and Shatavari together help to boost iron metals, which makes bones stronger and longer.

Ashwagandha and Shatavari together help to boost iron metals, which makes bones stronger and longer. Now mix Sonic with lukewarm camel milk and then drink it. it is first steps in increase height in 4 steps naturally

CAMEL MILK (it is most potential for increasing Hight, this is the intrinsic property of camel)

#2   Use- 1.5 camel milk powder(tablespoons) + 200ml boiling hot water + tonic mixture powder (1 teaspoon)

drink this powerful hight increasing tonic slowly sip by sip .do not eat anything after 2 hours.

According to Ayurveda some foods are very helpful in increasing height such as Desi Cow Dairy products like fresh butter, fresh Kudus, paneer rice, kheer, ripe bananas, mango, dates, black urad dal.

Best exercise for increasing height – 1 TADASANA (for 5 minute), CHAKRASANA (5m) SURYA NAMASKAR

Step 3

2 hours after diner (30m after sleeping) – tonic mixture + camel milk (1 glass) height tonic consume twice a day for maximum benefits

Step 3( just before sleep)

PITUITARY GLAND    –secrete the HUMAN GROTH HORMONE (HGH) which is responsible for growth hight

process

  1. sit with spine erect (cross legged)
  2. close your eyes (concentration in between eyebrow (You may feel a little pain, but don’t be dry, start with two minutes and then do it for five minutes, the game may change)

DON’T IGNORE SLEEP – our body actually grows when we are sleeping 10 pm to 6 am is the best time for sleeping. Children bellow 10 years require around 10 hours of quality sleep. Ensure it.

Recap

STEP 1 – 30 minutes before breakfast have a piece of bamboo murabba

STEP 2 – 2 hours after breakfast, have glass of warm camel milk with 1 teaspoon of ashwagandha shatavari mixture powder.

STEP 3- have the same tonic30 mind before going to sleep at night.

STEP 4- practice stimulating pituitary gland by concentrating on it 5 minutes 

If you find it difficult to increase your height, but if you follow the exercises given for you carefully, it is guaranteed that your height will increase. Check after three months and definitely follow three months.

THANK YOU

stop these five morning habits to boost weight loss

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you learn stop these five morning habits to boost weight loss ,lets start -You wake up daily morning, follow your daily routine and things that everything is well but if I say your morning habit are only increased your weight science are say that a few simple morning mistakes can disrupts on your metabolism, hormones and fat -burning potential. you want to even know it! today I share with about you 5 biggest morning mistakes that are stopping your weight loss and what you should do in

1 the biggest mistake is to walk-up late and miss the sunlight,

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Your circadian rhythms which is the clock your body control your metabolism, digestion and fat burning sunlight in the morning regulates this entire circle if you walk-up late and don’t get sunlight, your body’s hormone will be unbalance which will increase your weight). According to science it will be negatively affect cortisol and metabolism cortisol is naturally higher in the morning which help in burning fat. When you wake up late, cortisol will be realised. slowly which will help in the accumulation of fat in the body, in addition, melatonin, which is a sleep hormone should be less in the morning so that the body becomes active at the fat metabolism work well. When you don’t get sunlight, metabolism more in the body which make the body felt sluggish and your calories burning will also slow. Even vitamins d is affected by not getting sunlight. When vitamin D is low fat loss can’t occur.

Now let’s talk about what to do?

First solution, walk-up before 7 in the morning (make it a habit to wake up before 7 am to keep your hormones balanced) remember obesity is a hormonal issued, until your hormones balanced, weight loss will be very difficult .so before in the morning, you can prepare for your sleep. If you are waking up late and doing heavy exercise and dieting, you are working in the wrong direction. At list do your best slowly is possible

Take 5-10 minutes of direct sunlight withing 30 minutes waking up. Morning sunlight is not only necessary for vitamin, but also to boost metabolism.

2 eating the wrong first meals

When you eat the wrong foods, it will increase your blood sugar, craving, your metabolism will slow down, stored fat, which food is giving you weight gain and which foods preventing weight loss .1 tea and biscuits (no protein at all, just refined carbs, which increased hunger and fat storage.)2 is white bread, jam, sugary cereals (it will be increased metabolism. Hight blood sugar means long term fat gain.)

So bottom line is

If you have high- carb, refined- carb, low- protein, breakfast in the morning then it will be increased your blood, sugar increased your insulin, which increased your fat. just consuming hight protein foods can increase your metabolism by 25%

    • If you are eating fruit then defiantly you eat almonds and walnuts along with it. So that the fructose inside gets released slowly

    • Don’t consuming breakfast immediately in the morning. Hydrated your body first,

    • In the morning you can have lemon water and lukewarm water on an empty stomach. after sometime, you can have your first meals. Don’t drink coffee and tea beginning of the day

3 not moving/no physical activity in the morning

Light movement in the morning speed of metabolism, improves insulin sensitivity and activity fat burning hormones. If you sit for along time in the morning, your metabolism slow down, your body start storing fat, and your energy level go down. (Any exercise or light movements in the morning activities epinephrine and norepinephrine which is help to   convert the accumulated fat in the body into energy (doing light movement for 5 minutes in the morning can you give this all these benefits it will increase blood circulation and detox. The lymphatics system which is part of the body’s detox system will also help.it will increase water retention and prevent unnecessary weight gain. you can do (yoga, Surya namaskar, get sunlight,)

4 check your phone as soon as you wakeup

Checking your phone in the morning increase your stress hormone, disrupt metabolism, decreasing focus, increasing cravings, making fat loss difficult, your brain tries to wake up naturally and sit your body in the right direction but this process gets interrupted by phone scrolling. checking your phone instantly puts your brain into stress (from email, social media notification which leads access cortisol production which increase bally fat

(according TO HARDVARD REASERCH, LOOKING AT BLUE LIGHT (PHONE SCREEN) FIRST THING IN THE MORNING CONFUSED THE CIRCIDANE RHYTHEM, WHICH IS REDUCED OXIDATION BY 30%)

Those body whose released more dopamine early in the morning, they will eat more junk foods and high calories food thought out the day. they will never want to eat salad or healthy foods

Solution

    • After waking up in the morning don’t look at your phone,

    • look at the soon it is very important to take naturally light in the morning not artificial light.

    • Instead of checking phone, try dry breathing journaling, which will help you start your day better

5 waking up to alarm and snoozing repeatedly

This confuse of the body’s natural wakeup processes increasing stress and slowing metabolism. when you snooze, a new sleep circles begins, but you wake up again before you its complete resulting, in incomplete sleep, (sleep on time)

How to increased testosterone with foods

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  •  Why testosterone is important for men and women?
  •  What should one avoid?
  •  Signs and signals, natural testosterone boosters, best foods and herbs,
  • here you find how to increased testosterone with foods and you have learning more this about this testosterone

TESTOSTERONE IMPORTANCE

  • Testosterone is primary sex hormone males which is produced by testes
  • In females, its produced in ovaries
  • Development of male sex dependent on testosterone
  •  another importance (sperm count, sperm quality, sex drive, beard growth, muscle mass, bone density, etc)

ideal range of testosterone

  • 300 nano Litre per decilitre to 1000 nano litre per decilitre
  • If testosterone <300NL/DL=low
  • Production of testosterone depends on age

But nowadays studies have shown that testosterone is decreasing even in teenagers, so what is the reason that testosterone is decreasing at such a young age. But nowadays studies have shown that testosterone is decreasing even in teenagers so what is the reason that testosterone is decreasing at such a young age. Science is like that secondary life style means not doing any physical activities, taking a lot of stress, consuming alcohol or smoking, eating regular junk foods, drinking water from plastic bottle, excessive masturbation is the reason for reducing testosterone in the body.
To know your testosterone level =get blood test done from any reputed lab

 SIGNS AND SIGNALS FOR LOW TESTOSTERONE IN YOUR BODY

low sex drive (testosterone plays major role for high libido) This is why if you feel your sex drive has decreased and erectile dysfunction occurs then it is a sign of low testosterone.

  • So clear that testosterone is responsible for semen production
  •  Testosterone has strong connection with mood (ex – mood swings, depression, irritation, can’t concentrate, weak memory,)
  • Testosterone produce RBCs (low blood count)

If you want improve your testosterone level then follow this 5 NATURAL WAYS to boost TESTOSTERONE

1 -EXERCISE

Science has believed that when you keep your body active and do any kind of exercise, the testosterone level in the body increases

  • Weight training also can help up you improve testosterone level
  • Dumbbells or body weight home work out for 15-20 min can boost testosterone
  • Leg workout, first running

2- GOOD FATS IN DIETS

We should always take balanced diet but the most important micronutrient for production of testosterone in our body is fat and I am talking about healthy fats which you get from (desi A2 ghee, desi A2 milk, paneer, butter, cream, curd).

  • If you include kheer in your diet and eat fresh khoya made at home, your testosterone will increase very quickly.
  • (almonds, cashew, peanut butter the smaller the amount you eat, the more testosterone you will increase)

3-VITAMINE D AND ZINC

After macro nutrients, there are micro nutrients in which testosterone production depends, the two most important of these are vitamin D and zinc. Best food sources for vitamin D (mushrooms, desi A2 cow ghee, desi A2 cow ghee, curd, Makhan,)

  • Best food sources for zinc (whole grains, lentils, legumes, dairy product,)
  •  Sun bath is a best source of vitamin D

If you want to increase testosterone then it is very important to pay attention to these two micronutrients

4- GOOD SLEEP

  • Generally, testosterone grows till the age of 30-35
  • Testosterone starts decreasing from the age of 20
  • Using smart phone and laptops till late night deceases testosterone level.
  • Sleeping less than 5 hours at night decreased testosterone level to 25%

sleep quality effects

If you do not sleep properly, you will be stressed, cortisol level will increase and testosterone will decrease .learn more about this

5 – NATURAL T BOOSTER (T= TESTOSTERONE)

Ashwagandha

  • Try to reduce stress
  • Quality sleep is natural stress buster
  • Including ashwagandha in diet increased testosterone level 15%
  • Sperm count increased by 167%
  • Cortisol level decreased by 25%
  • If Ashwagandha is taken with Shatavari then this combination is even more helpful

So, if you focus on things that work on testosterone and pay attention to the testosterone boosting tips, then within 1 month your testosterone will increase significantly. With this your sexual strength will increase, muscle mass will boost, body fat will decrease and strength from within. If you want more learn my blog site than link 2 link

How sugar is not good for health

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What is sugar ?

Sugar or white sugar is what we use in our daily lives with tea or coffee. It is made from sugar. There are many steps in the processing of sugar and the final end result is refined or white sugar.

Types of sugar category

  Today I will share with you how sugar is not good for health. There are many categories of sugar. If we look at its chemical structure, it is a carbohydrate. It gets digested in your body and provides energy; it gives instant energy. Now we will know how many types of sugar there are. There are two types of sugar.

1 monosaccharide and disaccharides,  in which there are sub-categories like fructose, glucose, galactose, lactose, maltose and sucrose. You get fructose in fruits and vegetables and lactose is found naturally in products like dairy and talking about glucose, it is found naturally in the juices of fruits and plants. Whatever has been discussed till now, medical codes and cases will not be included in it. Medical conditions like diabetes or PCOS, there will be a separate discussion for all of them

 How to overcome Sugar addiction?

Are you addicted to sugar or things made from sugar, because both are very different, though sugar appears to be a common ingredient in both. If someone likes to eat nuts, chocolate ice cream, cookies, etc. then the surprising thing is that sugar is just one of the ingredients in all these. Fat, oil, protein, all these things are mixed with sugar to make the final product and that final product is very tasty. People eat this recipe again and again, or the sugar definitely makes them tasteless, but it does not mean that they are addicted to sugar. They have got the knowledge of food sciences; by making good use of it, chefs and bakers make tasty dishes, which the customers prefer again and again. The food items and dishes which they like immediately, can also be called hyperpalatable products because of their taste, which always seem appealing. If you do not understand the definition of addiction a little, then trying to understand, addiction can be compared to a addiction. Craving for something or being so dependent on something that your day cannot be lived without it is called addiction. Addiction is a more intense condition where you cannot function without that addicted thing. There is neither any benefit nor any harm in eating sugar if it is consumed in limited quantity.

Sugar vs jaggery vs honey

After the processing of sugar, the white sugar residue and the sugar actually do not have any benefits other than sweetness. Naturally, if we see, we do not get any minerals or vitamins from it. Or if we discuss about jaggery, then it is a combination of molasses which is at the final stage of making sugar but it is not processed completely, so some nutrients remain in it due to which its hype and market value increases. If you do not have proper minerals and vitamins, then you will have to eat about 100 gums of jaggery, which will not be good for health because 100 gums of jaggery contain calories, which can contribute to your weight gain. Now let us know that nutritional benefits are necessary in honey as compared to white sugar and at the same time it also has a little antioxidant, but the matter again comes back to the fact that if you want proper nutrition from honey also, then so for that also you will have to intake 100 grams, which is not recommended. If you want more knowledge

If you eat anything with one or two grams of sugar, jaggery or honey, then your body will not get much vitamins or minerals.

If you like the taste of one of the three things then you can choose it. If we talk about calories, there are about 19-20 grams in all of them. Honey or sugar, jaggery should be only a small part of your diet and not the entire diet.

Alternative of sugar

Here we come to know about artificial sweeteners or options like stevia. There are some claims in favour of artificial sweeteners as well as against them but the feeling is that for now, all the popular artificial sweeteners available in the market are safe to eat and should be used within limits. You can find artificial sweeteners in many types of products like diet coke, diet Pepsi etc. or even in sugar free products, you can find low calorie or zero calorie sweeteners. Stevia which is mostly treated as a natural sweetener can be counted as another substitute which is healthy and, in a way, has zero calories. Some people do not like its taste. By using these products, different types of products can be seen in the market, some make drinks, some make yogurts or some make sweets. But you must remember that it is not normal to consume sweet sugar or artificial sweeteners in the pursuit of eating healthy food.

Making healthier choice

There is sugar in everything, but that doesn’t mean that all those things should become a part of your diet. Consuming things in moderation becomes smart with time. There is an excess of sugar in everything, so we should consider sugar as sugar and consume it in limited quantity as per requirement

. The main thing is how is your diet for the whole day. If you want to more leaning my blog site then click blog.

Top five foods items to lose belly fat for naturally at home

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Introduction for belly fat

Belly fat—it’s stubborn, frustrating, and often the first thing people want to lose when starting their fitness journey. When your fat lose is better than your goal is to feel better in your clothes or reduce your risk of chronic diseases, targeting belly fat takes more than endless crunches or quick-fix diets. So, I share with you top five foods items to lose belly fat for naturally at home, sin ayurveda it said that when kappa dosha increased in your body there is a significant increase in belly fat so let me suggest some food. items that can help you reduce belly fat. you may not find the results immediately but with consistency you may achieve it

So, lets started on how to lose belly fat with foods naturally at home?

1 FENUGREEK OR METHI SEEDS

Methi seeds are loaded with many nutrients and one of which is galactomannan it is water-soluble content which helps to reduce the craving at odd time your metabolism also increases to a great extent which results in reduced belly fat.

All you have to do is take hand full of methi seeds roast them and then grind them up into a powder. have one tablespoonful of this powder every day in the morning wit a cup of warm water, this should be taken on an empty stomach, alternately you can soak the methi seeds overnight and have them in the morning on an empty stomach.

2 CINNAMOND

it has been researched that cinnamon increases the brown fat which is considered as goods this will ensure a reduction in the fat around belly region which is called as white fat in a saucepan boil 1 glass of water and add 1 cinnamon stick boil it until the water cells this will ensure a reduction in the fat around belly region which is called as white fat.

become half, have it every day in the morning with an on empty stomach. cinnamon will ensure the reduction of white fat around the belly and it also increases metabolic activates

3 DRY GINGER POWDER

lets start on top five foods items to lose belly fat for naturally at home third one is dry ginger powder

Dry ginger powder has agents which are thermogenic in nature this means that it as the ability to produce more heat by boosting metabolism which ensures the burning of excess fat

Take one tablespoon full of dry ginger powder which is called even as sooth with warm water and consume it, if you do not have powder then you can consume dry ginger in tea

4 BARELY OR JAU

This is a types of cereal that contains resistant starch this starch slows the digestion which keeps you satiated for a longer period and also helps to reduce cravings ,it is also rich in Fiber .this helps to reduce belly fat .you can replace rich with barley for dinner .the best way to have barley is to have it in the form of khichdi  instead of lentils and rice, you need to make khichdi with lentils and barely ,the best dinner anyone can have

HAPPLE

Apply have 4.5gm of fibre which is also called pectin, pectin again slows down the digestion and keeps way from craving in between meals .it is the 4pm snack when usually you take some junk foods with caffeine. one medium size apple will suffice the hunger pangs until dinner time.

Apple cinnamon tea is the best combination and both these ingredients play a crucial role in belly fat reduction

 

You can try either one or all these 5 different combinations to manage this belly fat.

You just have to be regular and consistent along with this exercising and walking is a must eat these various items to melt away the belly fat.

thank you guys …….