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tips benefits of cardio exercise workout
Benefits of...Daily Life HacksHealth & FitnessLife HacksMental HealthSelf ImprovementSkin CareWeight Loss

11 Cool Benefits of Cardio Exercise That Will Make People Envy You

by Health Fitness Galore

11 Benefits of Cardio Exercise

tips benefits of cardio exercise workout

1. Strengthens Heart Muscles

Cardio workouts are named after cardiovascular, which means heart. As a person exercises, his heartbeat fastens, strengthening the heart muscles and letting the heart pump more effectively.

2. Aids in Weight Loss

Cardio workouts help with weight loss. It is better for a person to do a cardio workout for 30 minutes five days a week; consistency is the key.

3. Improves Sleep Cycle

This is my tried-and-tested thing. Whenever I do cardio exercise, I sleep like a baby, as one of the benefits of cardio exercise is that it acts like a natural sleeping pill. Research has proven that a moderate 30 minutes of cardio improves a person’s sleep quality.

4. Strengthens the Immune System

Our body has a defense mechanism called the immune system, and it has some soldiers guarding the borders called leucocytes, or white blood cells.

One of the benefits of cardio exercises, according to research, is that within seconds of cardio exercises, the white blood cells in the blood double, triple, quadruple, or, in some cases, increase tenfold. This results in better immunity against common colds and flu.

5. Brightens up the Mood

Exercise helps to increase endorphins in the blood, which is a feel-good hormone. That is why you get extra chirpy after half an hour of jogging.

6. Antidepressant

One of the benefits of cardio exercise is that it helps reduce the stress hormones cortisol and adrenaline in the blood, acting as a natural anti-depressant pill.

7. Regulates Blood Pressure

Cardiovascular exercise has been found to lower blood pressure by relaxing the blood vessels and improving blood flow.

8. Optimizes Blood Sugar

A frequent cardio workout helps lower blood sugar. This can be seen if you closely monitor your blood sugar pre- and post-cardio workout sessions.

The science behind it is that when we exercise, our body takes sugar from reserve stores in the liver and muscles. Later, when the body has to restore the sugar in the reserves, it takes it from the blood, optimizing the blood sugar level.

9. Improves Bone Health

When one does cardio exercise, their bones become much denser, hence stronger.

It has been found by research that those who did cardio workouts had far greater bone health than those who did not, and they also stopped complaining of nagging bone aches.

10. Improves Memory

I have noticed that ever since I started cardio workouts. I do remember the things that I placed in what part of the drawer or wardrobe, and I was highly amazed by them.

I was figuring out what exactly had led to this improvement in my memory. On close research, I came to know that it is because of the cardio sessions I am doing on a daily basis.

11. Good for Skin

One of the benefits of cardio exercise is that it improves blood circulation, hence the shiny, supple skin. It also decreases the release of the stress hormone cortisol, which in turn helps to keep some skin conditions like acne, eczema, and psoriasis at bay.

Bottom line

Edward Stanley has said, “For those who do not make time for exercise, they will have to make time for illness.” After going through the above-mentioned benefits that a consistent cardio exercise routine does to our body, we shall adapt to this habit for a better physical and mental future. This is proven throughout the world that if we stick to a good cardio routine for five days a week, it will do wonders for us beyond our imagination, so do give it a shot.

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how to biohack your body?
Health & FitnessHow toMental HealthSelf Improvement

How To Biohack Your Body? 10 Ways! Eliminate Your Fears And Doubts

by Health Fitness Galore
Biohacking your body is the new trend in town. You would have heard of hacking an email address, an entire website, somebody’s Facebook, or even WhatsApp, but have you ever heard of biohacking? It is related to YOU!! It is a vital step that you take towards self-improvement.

Learn how to biohack your body in just 3 minutes

how to biohack your body?

What is biohacking?

Biohacking your body is to change your body’s physiology and chemistry with the help of science and self-experimentation. Additionally, it gives an ultimate boost to your energy and strength. With the help of it, you can upgrade your brain and body. It helps to carve and polish a better you. Being a‘Do-it-yourself’ biology, it is an ever-evolving concept.

How to biohack your body? 10 ways

There are a number of ways through which you can biohack your body and bring out the best version of yourself. Some of the biohacking techniques are simple and being practiced for centuries. Whereas, other techniques are relatively new and in the experimental stages.

1. Fast intermittently 

It is an old, tried, and tested biohack. It is a type of diet in which you can eat only in a certain timeframe. You can eat only during an eight-hour window. Whereas, you fast for the rest of the 16 hours. This helps you to lose weight and rejuvenate your energy.

Benefits of intermittent fasting (IF)

Intermittent fasting boosts immunity, helps repair your cells after an injury, and lowers insulin.

2. Introduce an elimination diet

Try an elimination diet. As the name indicates, you have to remove something or a number of things from your diet. Slowly re-introduce those things back to your diet after two to three weeks. In this way, you will get to know what food substances you are allergic to.
 
The most common food items eliminated from a diet are:
  • Red meat
  • Dairy
  • Processed sugar
Symptoms to look for during the reintroduction phase include stomachache, diarrhea, constipation, pain, fatigue, rashes, or breakouts.

3. Biohack your body by drinking caffeine

Without a doubt, it is a productivity booster for a long time. If you are a black coffee or tea taker, then you already know what we mean. But if you don’t, then start taking black coffee or tea, green tea, or dark chocolate on an everyday basis. Start with small portions. Gradually find out the right amount of caffeinated food that makes you feel the best.
 
For this matter, a renowned biohacker has even made a coffee, bulletproof coffee. This coffee has MCT oil and coffee that makes one energetic and helps to lose weight as well.
 
There is not much research-based evidence on whether a bulletproof coffee is good or not. It may be beneficial for some, but can result in drastic effects on others. In case of any underlying health conditions, discuss with your doctor. And only then ‘biohack’ your coffee.

4. Wealth is health

One of the top biohacks is to work hard to get wealthy. Those people who are rich- live longer, healthier, and stress-free lives. But, as you reach your goal to live a better life, then do not forget the unprivileged ones.

5. Live a purposeful life

It is a very important biohack for your body. If you laze around doing nothing purposeful, you will see how your mental and physical health deteriorates.
We cannot stress enough about living a purposeful life. As you start hitting your life goals, your body is washed up by dopamine, a feel-good neurotransmitter, that releases once you achieve something rewarding. It makes you happy, motivated, and satisfied.

6. Feeling blue? Blue light it away

As the iron cuts the iron. Same way, you can turn your blue mood into a chirpier one with the help of blue light. The blue light from the Sun results in boosting the mood and enhancing your cognitive skills.
 
Get sunlight by going in the Sun each day for about 3 to 5 hours. You will get an instant mood uplift. Always wear sunscreen (SPF 15 or more)whether it is summer or winter, to prevent sun-damaged skin.

7. Compression therapy

Compression therapy means wearing stockings or socks that are designed to support veins in the legs, resulting in increased limb blood circulation. It works on the principle of adding extra pressure to areas with a restricted flow of blood, which helps in allowing the veins in the limbs to expand. You have to wear socks or stockings as soon as you wake up in the morning till you retire at night.
Benefits of Compression Therapy
Compression therapy helps in:
  • A smooth blood flow throughout the body.
  • Eliminating the toxins out of your body.
  • Accelerating the recovery of your body.

8. Using cold to biohack your body

In this biohacking technique, the body is exposed to cold to help burn fat faster. If you are on the lookout for losing weight, then take cold showers, ice baths, or cryotherapy. Cryotherapy is a technique in which, with the help of nitrogen, the body cools down.

9. Biohack your body through human augmentation: Human 2.0

Human augmentation is also called ‘Intelligence augmentation’ or IA. This idea was first introduced around the 1950s. It involves the use of information technology in enhancing human capabilities and get back some lost or weakened capabilities. It runs around increased physical capabilities and cognitive power.
 
There are implants (in the form of microchips) and devices that help in:
  • Hearing like Cochlear implants.
  • Walking or increased muscle capability, like limb devices or orthotics.
  • Big data assets for IT resources.
  • Opening and closing the doors and elevators
  • Making a cup of coffee or tea in just a blink of an eye.

10. Young blood transfusion 

This is a technique in which blood plasma or cells from a young person are injected into an old person to ensure longevity and good health. There is a large group of people who think that it has a long anti-aging effect, but there are not many studies about it.

A Quick Wrap-Up

Biohacking is a life-changing experience. But it has some advantages and disadvantages. You can try a few biohacking techniques at home and stop as soon as you feel something going wrong.
The rather advanced techniques of biohacking shall be followed after talking to a doctor or a nutritionist.
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How To Safely Clean A Laptop Screen?
Daily Life HacksHealth & FitnessHow toLife Hacks

How To Safely Clean A Laptop Screen? Breeding ground for germs

by Health Fitness Galore

How to clean a laptop screen safely? Before we answer this question. Let us pop up another question why is there a need to clean a laptop screen or keyboard in the first place?

There are two reasons to clean a laptop screen and keyboard:
  • To remove the visible dirt and grime.
  • It is laden with disease-causing germs.

Let me surprise you: Your laptop is 3 times more covered by bacteria as compared to your toilet seat!!

A laptop keyboard and screen are one of the most touched items in a day by you. You use your laptop while typing your reports, writing drafts, sending emails, making presentations, and doing assignments. As you type frantically, to meet that dreadful deadline, you transfer many microbes to your laptop keyboard and eventually to the screen.
 
We will be discussing ways how to clean a laptop screen safely without damaging it. At the same time, wiping off all the bacteria flourishing out there.

How to safely clean a laptop screen? Become an Expert by Following these 5 tips

how to clean laptop screen and keyboard?

Bacteria present on the laptop screen and keyboard?

how to clean fingerprints off the laptop screen?

These include gram-positive cocci, bacilli, gram-positive rods, and gram-negative rods. Among these, ‘the most sickness-causing bacteria crown’ goes to gram-positive cocci and bacilli. Bacilli lead the ‘food poisoning’ business.
 
Quite luckily, gram-negative rods are not present among the most disease-causing bacteria. As they tend to be resistant to drugs and antibiotics. The least harmful common bacteria to you are gram-positive rods.
The genus of bacteria present on a laptop includes: Staphylococci, Streptococci, Micrococci, Pneumococci

Diseases caused by the bacteria present on the laptop screen and keyboard?

  • Sore throat
  • Pneumonia
  • Skin infections
  • Food poisoning
  • Meningitis

What type of laptop screen do you have?

First of all, make sure of the type of screen your laptop has. As the cleaning style differs from surface to surface.
One wrong swipe of your hand may affect the screen display. It may also end up in permanent screen damage. (scratches and streaks).

What material of cloth is best to safely clean a laptop screen?

  • Microfiber is the best for doing so. As it is very soft and gentle on the laptop screen.
  • Never use an old rag, t-shirt, towel, toilet or kitchen tissue roll, or newspaper. As it has the potential of scratches.
  • Always wipe the screen side by side and never in a circular motion.  As you want to remove the dust and grime and not spread it all over.

Chemicals to avoid while purchasing a laptop screen and keyboard cleaner?

  • Acetone
  • Ethyl acid
  • Ethyl alcohol
  • Methyl alcohol
  • Methyl chloride
  • Toluene
  • Ammonia
  • Window cleaner (you can use a glass cleaner only for a glass screen)
  • Any other corrosive substance

How to safely clean a laptop screen?

  1. As a rule of thumb, always turn off your laptop before cleaning.
  2. Follow the manufacturer’s manual to know about the type of laptop screen and how to clean it.
  3. Never use any cleaning material directly on the laptop screen as it may damage the circuits in the machine and the sensitive crystals of the screen.
  4. Always spray the cleaning solution first on a soft, microfiber cloth. Squeeze off any extra liquid. Then wipe off the screen.
  5. In case of persistent smudges and grime, gently use your elbow grease.

Can I use water for cleaning the laptop screen?

  • Yes, for just dust and grime you can use water.
  • But NEVER use tap water as it also contains minerals that can result in scratches on the laptop screen.
  • You can use a dry microfiber cloth or a brand-new cleaning sponge for this matter.
  • Soak it with distilled, filtered, or deionized water.
  • Wring the extra water off.
  • Wipe the laptop screen from end to end.
  • Let it air dry and then close the flap.

Cleaning a glass-coated (Non-LCD) laptop screen safely

  1. Switch off and unplug the device.
  2. With the help of a dry microfiber cloth, remove any visible dust from the screen.
  3. In order to clean the smudges and fingerprints off your laptop screen and to disinfect it, use a microfiber cloth dampened with 70% isopropyl alcohol solution. You can also use a store-bought disinfecting wipe.
  4. Never use the wipes with bleach in them.
  5. Always make sure the cloth and wipes are not dripping wet with the disinfectant solution, as it may harm your laptop screen.
  6. Let the screen air dry.
  7. Alternatively, you can also use a glass cleaner or rubbing alcohol by lightly dabbing it on a soft, dry microfiber cloth.

How to safely clean a LED or LCD laptop screen?

  1. Switch off and unplug your laptop.
  2. Take a soft and dry microfiber cloth and remove the dust from the laptop screen.
  3. In order to clean any visible dirt spots and streaks, take a dry microfiber cloth and spray LCD cleaning spray on it.
  4. Wring off any access liquid.
  5. Wipe the laptop screen safely.
  6. Be extra cautious while cleaning the edges.
  7. Let the screen air dry before turning the flap down.

Make a LED/LCD laptop screen cleaner and disinfectant at home

  1. Take an old spray bottle.
  2. Add 1 cup of white vinegar/ 1 cup of isopropyl alcohol and 1 cup of distilled water in it.
  3. Mix it gently.
  4. You can also use a mixture of distilled water with only a drop of dishwashing soap.
  5. Your DIY LED/LCD laptop screen cleaner and disinfectant is ready.

How to safely clean a laptop touch screen?

  1. Touch screens like tablets come with an extra protective screen, which makes cleaning much easier.
  2. In order to clean and disinfect a touch screen, you have to be extra cautious.
  3. First and foremost, turn the screen off prior to cleaning.
  4. As touch screens, laptops are sensitive to pressure. So, you have to use the minimum amount of pressure while cleaning it with a microfiber cloth dampened with cleaning material.
  5. As your fingertips are coming in direct contact with your laptop touch screen, so you have to wash and disinfect your hands and screen far more frequently.

How to clean a laptop keyboard at home?

Microfiber Cloth For Laptop Screen

You tend to multitask. Simultaneously, you type an email and eat a sandwich. You are going to watch a movie with a packet of chips. At the end of the day, the keyboard gets subjected to a number of things like crumbs, spillages, and much more. They get stuck under the not-easy-to-reach keys.
  1. First and foremost, Ctrl+S all your work. Turn off your computer.
  2. Open the flap of the laptop. Spread a newspaper or an old piece of cloth on a table. Then turn the laptop upside down. Shake it gently. So, that all large pieces of debris and dirt fall off.
  3. Keep the laptop in the upside-down position, at the same time use a soft-bristled brush. Clean and wipe off any dirt particles and crumbs stuck in between the keys of your laptop.
  4. Now take a lightly-damp microfiber cloth. Wipe the keys from the top with it. In order to evade any key malfunction, be as gentle, as you can.
  5. If the keyboard is coated with grimy spots, use a cotton ball soaked in a bit of isopropyl alcohol. Although, the alcohol evaporates quickly but still make sure that the keyboard is completely dried off.

How to disinfect a laptop keyboard at home?

can we use a window cleaner to clean a laptop screen?

As you are done with cleaning all that stickiness off and laptop keyboard is squeaky clean to your eyes from any visible dirt.
Now comes the part to wipe it off from any potential disease-causing bacteria. That you cannot see with your naked eye.
  1. Always read the instructions on the disinfectant’s label for the optimum contact time of the product for doing its duty properly.
  2. Never spray or apply liquid disinfectants directly on the keyboard.
  3. Always apply the liquid cleaner on a soft microfiber cloth first.
  4. Saturate the microfiber cloth or cotton swab, and wring the excess moisture off. Then gently disinfect the laptop keyboard.
  5. In addition to this, you can also use a disinfectant wipe. Make sure to squeeze it to get rid of any extra moisture.
  6. Always make sure that the disinfectant wipe does not contain bleach.

Importance of handwashing and cleaning laptop screen and keyboard

how to clean laptop screen and keyboard?

According to the Centers for Disease Control and Prevention (CDC), handwashing is a ‘Do-it-Yourself’ vaccine. Whenever you are going to touch the laptop or its accessories like a mouse and speakers, either wash your hands or sanitize them properly. In order to keep bacterial growth as low as possible, make it a habit to clean the laptop screen and keyboard regularly.

Aftercare of the laptop screen and keyboard

  1. Always use your laptop with clean hands.
  2. It is better to not eat or drink anything while using your laptop.
  3. Whenever you are done with your work on the computer, place a thin microfiber sheet on the keyboard and then close the flap.
  4. If you are going on vacation or taking a break from using the laptop then place it in a laptop bag. This will keep the dust build-up from happening.

Takeaway

A clean and disinfected laptop ensures your health. There are 3 times more bacteria on your laptop than on your toilet seat. These bacteria can cause sore throat, skin infections, food poisoning, and in extreme cases meningitis and pneumonia.
Never use any cleaning and disinfecting cleaner directly on the screen. Go through the manufacturer’s manual and read about the type of laptop screen. Then choose the type of disinfectant to be used for it.
Always spray it first on a soft and dry microfiber cloth. Squeeze the added moisture out and then gently wipe your laptop screen, keyboard, and mouse. For the keyboard, you have to use a soft-bristled brush. You can follow the same steps for cleaning and disinfecting the screen of a desktop computer.
Have a happy and healthy typing!:)
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Why Can't I Lose Weight Even After Dieting?
Daily Life HacksHealth & FitnessHealthy FoodKitchen HacksLife HacksMental HealthSelf ImprovementWeight Loss

Why Can’t I Lose Weight Even After Dieting? (Part 2)

by Health Fitness Galore

This is in continuation with our last post: A burning question Why can’t I lose weight no matter what I do?

14. What Medicines Do You pop In Your Mouth?

There are a few medications that may be the reason for your mind-boggling query: Why can’t I lose weight?
 
The medicines that contribute to weight gain no matter how hard you work to lose weight are:
  • Blood-pressure lowering medicines like beta-blockers.
  • Insulin to keep your optimal sugar level.
  • Few antidepressants.
  • Bipolar disorder medication.
  • Steroids.
  • Anti-allergies.
  • Birth control pills.
These medicines have side effects that include:
  • Loss of appetite or feeling hungry all the time.
  • Never-ending fatigue contributing to a sedentary lifestyle.
  • Water retention.

Way Out

  • Now, this doesn’t mean that you have to dispose of all your medications right away. 
  • Keep having your medications as they will improve your life’s quality.
  • Discuss this matter with your doctor. He will either change your medication or adjust the dosage accordingly.
  • You can also get a specifically designed a diet plan for yourself from a registered dietician.

15. How Is Your Health? 

There are a few medical conditions that make it more difficult to shed extra pounds.
 
If you are wondering why cannot I lose weight, then one of these health issues could be the answer:
  • Cardiac problems
  • Hormonal imbalance
  • Eating disorders
  • Sleep disorders like Sleep apnea

Way Out

  • In the presence of these health conditions, see your doctor at once.
  • Follow the doctor’s advice.

16. Are You A Sound Sleeper?

If you sleep well daily, then it is good for your weight loss journey. But, if you sleep lesser or do not have a smooth Rapid Eye Movement (REM) phase in your sleep cycle then you are more prone to gain weight. Research has shown that those people who have interrupted the sleep cycle end up eating 300 more calories per day. This makes them sluggish, an excuse to not exercise.

Way Out

  • Take a maximum of 7 to 8 hours of uninterrupted sleep daily. Not more, not less! As less than 5 hours and more than 8 hours of sleep play around, the hormones that are linked to appetite.
  • Draw the curtains to get rid of any light.
  • Use a white noise device to limit any disturbing sound.
  • If you are an insomniac or have sleep apnea, then see a doctor.

17. You Are Eating Too Close To Bedtime

If you sleep around 10 pm and have dinner by 8.30 pm or 9 pm, then you would struggle to lose weight. A habit of midnight snacking, then it contributes to a rise in your blood sugar, insulin, and body temperature. All of this makes it even more difficult to burn fat.

Way Out

  • Have dinner 2.5 to 3 hours prior to your bedtime.
  • Designate a proper dinner time and follow it religiously.
  • Zip up your lips after that, even if you are awake for some chores.

18. How Many Glasses Of Water Do You Take In A Day?

Water is a zero-calorie drink. It washes away all the toxins from your body and satiates your thirst without any added pounds. As you drink more water, you do not feel the need to have other calorie-packed liquids like packaged juices, sodas, alcohol, or beer.

Way Out

  • Have 2 to 6 glasses of plain water daily.

19. You Do Not Plan Your Meals

If you wake up and have no healthy groceries at home, then you will end up gobbling up the nearest pack of biscuits or chips. Followed by a can of soda.
 
You would be really naïve if you still wonder at the end of the month why can’t I lose weight?

Way Out

  • Plan your weekly healthy menus.
  • Do your grocery accordingly.
  • In case of a really tight work schedule, prepare your meals during the weekend and freeze them.
  • Fix yourself lunch before sleeping. In this way, you won’t eat out, the next day.
  • As a result, you won’t end up trashing your body with fattening junk food.

20. You Are Expecting!! 😀

If you are expecting and then expecting to lose weight all along, then you are in a fool’s paradise. You are gaining weight and at the same time; you are trying to conceive, then run a pregnancy test at home or go to the closest laboratory. If the test comes positive, then congratulations! It is normal for you to gain 25 to 35 pounds during pregnancy.

Way Out

  • Eat healthy, nutritious whole food all along your pregnancy journey.
  • Enjoy this time.
  • Do not fret over losing weight, as now is not the time and place to do so.
  • Come back to this article after a year instead!;)

21. More Calories In, Then Out

You exercise daily and vigorously. But still, you are not able to lose weight. Are you in a habit of rewarding yourself with food after a workout session? If this is the case, then you are burning lesser calories than what you are consuming.

Way Out

  • Take proteins right after a workout. Your body will reward you with lean muscle mass that will help to burn calories.
  • Do not eat protein bars or sugary sports drinks post-workout as they result in weight gain.
  • Rather, make your own protein bars using dates, nuts, and seeds at home.

22. Too Many Small Meals

You would have heard to take numerous small meals throughout the day! But this is not the case that suits everybody.
 
According to studies, small meal distribution throughout the day has no significance in weight loss.
 
Still, wondering why can’t I lose weight even after taking many small meals all day long. This is because it doesn’t boost the metabolism.

Way Out

  • Rationally speaking, in your busy schedule, you do not have enough time to make and eat nutritious food all day long.
  • Alternatively, you can opt for an effective fat-loss method called intermittent fasting (IF). In which a person remains without food for a long fixed time frame (like 15 to 24 hours or even more) and eats only in a designated open window. 

23. You Are A Hard Junkie

No matter what you do, you just cannot live without eating junk food.
 
Junk food contains food that is high in fats and carbohydrates. This directly hinders healthy weight loss.

Way Out

  • Try to overcome your addiction by mindful eating.
  • Do not bring any junk food at home in the first place.
  • Zip up your mouth.
  • Meditate when you think you are going to lose the war against yourself.
  • Still, if you cannot manage the junk food craving by yourself, then seek professional help.

24. You Need A Break…! (Read it in Ross’ voice :P)

Sometimes, you have been dieting for a long time and you need a break. As with the weight loss plateau, this strategy really works.
 
Increase your calorie intake by a few 100 calories each day. Do not stop working out and stick to resistance training. It will increase your lean muscle mass. Sleep more and relax.

Way Out

  • For 1 to 2 months, maintain your body fats, then hit back with a fresh mind and body.

25. You Have A Sedentary Lifestyle

Evidently, if you have a job that demands long hours of sitting, then your body stops producing lipase, which is a fat-inhibiting enzyme. Regularly getting up and stretching your body kicks your metabolism, leading to weight loss.

Way Out

  • For every 30 minutes of sitting in one place, move for 3 minutes.
  • Walk while taking phone calls at work.
  • Ditch the elevator and take the stairs.
  • Park your car away from your office and walk or jog all the way.

26. You Are Abstaining From Entire Food Groups

Clearly, if any diet demands cutting out whole food groups like protein, fat, or carbs, then you won’t lose weight.
 
You need to avail yourself of antioxidants, minerals, vitamins, and fiber from these foods.

Way Out

  • Start with 50% carbs, 30% protein, and 20% fat in a day. Tailor this ratio according to your own body needs.
  • Take lean meat, whole grains, and seafood for protein, and nuts and avocado for fats.
  • Stop taking processed and packaged food altogether.
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Why Can't I Lose Weight No Matter What I Do?
Daily Life HacksHealth & FitnessHealthy FoodLife HacksMental HealthSelf ImprovementWeight Loss

Why Can’t I Lose Weight No Matter What I Do? 13 Reasons Why! (Part 1)

by Health Fitness Galore

Why Can’t I Lose Weight?

This is a question you have been pondering for quite a while. At the beginning of the weight loss journey, you were able to drop off a couple of pounds in no time. But now it is becoming more difficult. If you are doing everything right, then what are the factors that are acting as a roadblock on your weight-loss journey? In this article, we will be discussing exactly that!

Why Can't I Lose Weight Even After Dieting?

1. Genetics Is Not In Your Favor

It is not always that you get the body shape or type you want without working hard for it. Genetics plays a key role. According to research conducted in 2019, there are over 250 different DNA regions that are linked with obesity. Additionally, every person’s body has a set-point weight range. It is the weight that you have when you eat nutritious and healthy food with moderate exercise.
In case you try to forcefully pass this set weight threshold, your brain and body will fight back. As a result, you will get the weight that it considers to be normal.
People have a strong tendency to be obese and cannot lose weight with the usual forms of diet and exercise that others do and get fruitful results in no time.

Way Out

  • Do not lose hope.
  • Cut off as many calories as possible.
  • Eat nutrient-rich food.
  • Exercise for 30 minutes, 5 days a week. You will feel fit and happy.

2. You Are Burning Far Lesser Calories Than Needed

In your weight-loss journey, 70% is the food choices you make. Whereas, 30% is the exercise you do. Why can’t I lose weight? Exercise plays a vital role in your weight-loss and weight-maintenance journey by trimming you up. Depending on your metabolism, you burn calories and fat even after an hour or two of exercising.

Way Out

  • Exercise daily.
  • Do not stick to just one form of exercise.
  • Alternate between cardio, resistance training, and breathing exercises.
  • If your body stops crying for help while exercising, increase your reps!!
  • Enjoy working out, rather than thinking of it as a form of punishment.

3. A Misleading Self-Pledge To Eat Less

Many a time, you pledge allegiance to yourself that you will eat lesser than what you used to have. So, that you can lose weight as soon as possible.
 
What comes next?
Skipping meals!!
 
You take only coffee for your breakfast. Moving forward, you skip lunch. By dinner time you are starving like crazy and end up gobbling whatever comes into your sight. Eating less contributes to a lower metabolic rate.

Way Out

  • Do not skip meals.
  • Take a power-packed hearty breakfast, followed by a nutritious lunch, and lastly, a much-lighter dinner.
  • Incorporate a variety of nutritious foods in your meals.

4. Eating More Than You Need

You underestimate your portion sizes. You eat less or way more than what your body requires. If you are a habitual eater outside, then you tend to take in more calories. You actually loaded even the food that you consider to be light on the tummy with calories.

Way Out

  • Get a specifically designed diet plan from a registered dietician.
  • Make a daily food log.
  • Count your calories.
  • Fix your meals at home rather than having them from food outlets and restaurants.

5. Your Stomach Is Not Happy With You

According to recent research, we cannot put enough stress on the fact that how important is your gut health! Your gut has a collection of bacteria that contribute to your health and healthy weight.

Way Out

  • Increase prebiotics in your diet. Prebiotics is fibrous food for good gut bacteria.
  • It is present in fruits and vegetables.
  • Choose from a variety of food choices. Do not stick to just one. So, that the good bacteria proliferate happily while enjoying the variety that you have to offer.

6. Your Gender Also Plays A Key Role In Losing Weight Fast

If you are a man, the good news is that you will start seeing results as soon as you start putting in the effort to shed those extra pounds. As males tend to have double the metabolic rate as compared to females.
Wondering about this question, why can’t I lose weight fast as a woman? Then we would like to bring to your notice that men have more lean muscle tissue and testosterone that burns fat even at a resting state.
 
Men mainly get their fat deposits around the belly area. While women have it around the thighs and hips.

Way Out

  • If as a couple you are hopping on the weight loss journey, then bear this fact in mind that men lose weight faster than women.
  • If you are the one with x chromosomes only, then this fact shall not demotivate you.
  • There is a piece of good news for women: they tend to carry that weight loss with grace longer than men.

7. Mindless Eating- An Answer To Why Can’t I Lose Weight?

Above all, do you have a habit of snacking or binge-eating while you are watching television, reading a book, or feeling down? Bingo!! That is the reason that you are not losing weight, no matter what you do. When the brain-body connection is missing, it leads to mindless overeating.

Way Out

  • Eat without any electronic or manual distractions. 
  • Chew each bite around 10 to 15 times. As you chew food, the brain will release chemicals when you feel full so that you can stop eating.
  • Prepare your own meals. The effort you will put in, during cooking the meals will enlighten you that how many calories are going. Furthermore, you will savor each bite.

8. Low Metabolism Can Be The Reason

The metabolic rate varies from person to person. It is all because of the genes that you carry.
 
The lower the metabolic rate, the slower the calories burn.

Way Out

  • Work on building your lean muscles by lifting weights. In this way, your metabolism will increase and you will burn more calories.

9. Get Your Thyroid Checked

If your thyroid levels fall in between the normal range, then well and good.
 
But if it is lower than the normal range (hypothyroidism), then your weight loss efforts will go down the drain. Rather you would gain some extra pounds because of salt and water retention in your body.
 
In case of an elevated range of thyroid (hyperthyroidism), you may lose weight. But you can also gain weight because this condition makes you feel hungrier, craving fat-rich food.

Way Out

  • If you think that the thyroid could be the roadblock in your weight loss journey then discuss it with your doctor. He will run tests and set your medications accordingly.

10. How Old Are You?

Why am I not losing weight even though I am dieting so hard? We would like to counter-question. What’s your age?
 
Clearly, if you have hit the third decade of your life, then you would lose 3 to 5% of your muscle mass every 10 years.
 
This piece of information cannot be waved off. As compared to fats, muscles burn more calories.
 
Those ladies who have hit menopause also tend to gain fat as their estrogen levels drastically decline.
 
As you age, you need fewer calories as compared to what your body needed when you were younger.
 

Way Out

  • Rebuild lost muscles through resistance training or bodyweight exercises.
  • Eating nutrient-dense food.
  • Abstain from food with high-sugar content and empty calories.

11. Stress can distress your weight loss goals

Chronic stress and anxiety may lead you to consume food that is rich in fat and high in calories.
 
Your body stores more fat when you are under stress.
 

Way Out

  • Exercise, yoga, deep breathing exercises, and meditation are some stress busters.
  • If the problem persists, then take professional help.

12. You Are Depriving Yourself Of Protein

Protein is a very important nutrient when it comes to losing weight.
It directly affects the release of Ghrelin, the appetite-regulating hormone.
Having 25 to 30% calories per protein intake boosts metabolism by 80 to 100 calories in a day.
You will feel full for longer and the craving for junk food will be greatly suppressed.

Way Out

  • Make sure to start your day with a high-protein breakfast daily.
  • You will feel energetic the whole day with much-reduced cravings.
  • It will also help you to break the weight loss plateau.

13. You Are Having A Carbohydrate-Rich Diet.

 
In love with fries? Cannot think of your life without daily doses of pizza and bread?
 
If you are very far away from your target weight or you suffer from any metabolic condition, then you shall opt for a low-carb diet.
 
According to some studies, a low-carb diet contributes to 2 to 3 times more weight loss as compared to a low-fat diet.
 

Way Out

  • Follow a low-carb diet plan.
  • It will help you out in shedding off a huge pile of weight fastly.
  • This will improve the levels of many metabolic markers like Blood sugar, good cholesterol or HDL, and triglycerides, etc.

Related Read: Why can’t I lose weight (Part 2)

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does bulletproof coffee burn fat?
Health & FitnessHealthy FoodWeight Loss

Does bulletproof coffee burn fat? The truth unraveled!!

by Health Fitness Galore

Is bulletproof coffee good for you? Bulletproof coffee has been much raved about to burn fat, ultimately helping in losing weight. How much truth is to it? We will be discussing exactly this in the following piece of writing.

Does bulletproof coffee burn fat? 4 surprising facts!!

Does bulletproof coffee help you lose weight?

 

Who first created bulletproof coffee?

It was created by a biohacker and technology entrepreneur named Dave Asprey.

The story behind the name-Bulletproof Coffee

As Asprey was once traveling from London to San Francisco, his neighbor named the coffee. Bulletproof is the high-performing state of mind in which you can take control and enhance your biochemistry.

What is Bulletproof Coffee?

Bulletproof coffee also named ‘Butter coffee’ is a high-calorie drink. It is an energy booster for people who have adopted a ketogenic diet lifestyle.

Recipe of Bulletproof Coffee

Ingredients

  • 1 Cup of strong coffee
  • 2 Tbsp. unsalted grass-fed butter
  • 2 Tbsp. coconut oil or MCT oil

How to make it?

Dump all the ingredients into a cup and blend it well until it becomes thick and creamy. Bulletproof coffee is ready. Consume it right away.

Does bulletproof coffee burn fat? All the Myths busted

It is said to work by kickstarting the body’s fat-burning mode. This happens with the help of a process called ‘Ketosis’. The mechanism behind it is that the body converts the dietary and stored fat into ‘Ketones’. For this to work, you need to have fewer carbs and glucose reserves.
This results in your body using ketones as the sole source of energy helping you to burn fat right away.
 
There are many people who vouch for bulletproof coffee as a fat burner. Let’s go through its ingredients and how they can help in weight loss.
  • Coffee-contains caffeine which is a hunger suppressor and energy booster.
  • MCT oil– is an acronym for medium-chain triglycerides. It gets absorbed by the body rather faster and thus gets converted into energy quickly. It helps to curb hunger pangs, increases ketone production, lowers levels of insulin resistance, promotes fat burn improves symptoms of Alzheimer’s, strengthens the heart, and decreases cholesterol levels.

Related Read: Thermogenic Effects of food

  • Unsalted butter– It is nutrient-rich and contains conjugated linoleic acid and butyrate compounds. It helps in fighting obesity, heart issues, and diabetes.

Should you drink bulletproof coffee every day to burn fat?

The monosyllabic answer to this question is NO!!
 
It should be noted that butter is high caloric saturated fat, MCT oil can cause Irritable Bowel Syndrome (IBS) and essential fatty acid deficiency, and more than 4 cups of coffee every day can result in insomnia, edginess, palpitations, and upset stomach. So, take bulletproof coffee in moderation.

4 Shortcomings of a Bulletproof Coffee

There are many snags to having it every day as a breakfast or some other meal substitute

1. ‘Lacks’ nutrients

People skip breakfast and take bulletproof coffee on a low-carb, ketogenic diet.
 
Despite the fact that it is packed with fats that work as an appetite suppressor and make you energized in a fraction of a minute. But it lacks many important nutrients like proteins, minerals, vitamins, and fibers. It is nothing but a poor breakfast choice.

2. ‘Highly’ caloric

Bulletproof coffee is a calorie-rich drink having 460 calories in a cup. Not every person has the ability to burn it off. So, rather fat loss may lead to weight gain.

3. ‘Over-saturated’ saturated fat

The amount of saturated fat in a single serving of bulletproof coffee can cause more harm than good. It is better to uniformly distribute other safe and good essential fats in your daily diet. You can get them through olive oil, seeds, nuts, and fatty fish (sardines, tuna, and mackerel).

4. ‘Sky-high’ cholesterol levels

While you take bulletproof coffee while following a ketogenic, and low-carb diet.
Although your:
  • Total and LDL (bad) cholesterol level remains stable.
  • HDL (good) cholesterol level increases.
  • Triglycerides and weight drops.
But, studies have shown that all that butter in the bulletproof coffee raises the LDL (bad) cholesterol with time.

The last words

Does bulletproof coffee burn fat? Although MCT oil has a ‘thermogenic effect’ which means that it can enhance the body’s ability to burn fat. We would like to conclude this by saying that it does help in fat loss only when you are following a ketogenic diet and have an optimal cholesterol level.
 
In case you have high cholesterol or a Body Mass Index (BMI) of 30 or more then it is better to not take this coffee. As it contains butter that contributes to increased cholesterol. Do not just rely on bulletproof coffee to burn fat. You should rather opt for healthy eating habits and daily exercise.
 
Every person’s body reacts differently to different diet plans so it is not necessary that your body will respond with the best results for a high-fat diet. The best thing is to take bulletproof coffee only after consulting with your doctor and nutritionist. At the same time, it is highly recommended to get your blood markers checked regularly.
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Premature Greying Hair: Why Am I Going Grey So Early?
Hair Care HacksHealth & FitnessLife Hacks

Premature Greying Hair: Why Is My Child Going Grey So Early?

by Health Fitness Galore
Did you just spot a strand or two of grey on your child’s head? Relax. Take a deep breath. It is fine. There is nothing to worry about. But if you find your child’s head getting more towards the salt and pepper side, then you have to know what causes grey hair at a young age.
 
Although premature grey hair does not have any drastic effects on your kid’s physical health, it can greatly influence your child’s psychological health. He could be bullied at school or at play. Ultimately, this will shatter his confidence.
Premature Greying Hair: Why Am I Going Grey So Early?
Hair gets its color from a pigment known as melanin. As we age, the hair reduces melanin production, leading to white hair. Normally, people start getting grey hair in their mid-20s to early 30s. But having grey hair at a tender age can be an indicator of some underlying problems in the body. So, the best option is to nip the bud from the root and one must take precautionary steps the moment he finds his child getting grey hair. Later on, we will be discussing 18 solutions for premature greying of hair.

9 Causes of grey hair at a young age

1. Genetics plays its part in the premature greying of hair

One of the topmost causes of grey hair at a young age is to do with one’s genes. Now, how it works is mysterious and indefinable.
 
If you or your grandparents had the problem of premature grey hair, then it is most likely to be passed on to your child as an heirloom. You cannot help it.

2. Medical conditions that can cause grey hair at a young age

Evidently, certain medical and autoimmune conditions lead to the early onset of white hair in your child. It includes:
  • Vitiligo
  • Hyperthyroidism
  • Chronic sinusitis
  • Gastrointestinal disorders
  • Piebaldism
  • Werner’s syndrome

3. Anaemia

If your child has an iron deficiency or anemia, he would be at stake of premature greying of hair. Pernicious anemia can have similar effects. It is an autoimmune disease that affects the stomach.

4. Insufficient vitamin B12

Clearly, if you are a non-vegetarian, it is quite likely that your child is having premature greying of hair because of a deficiency of vitamin B12.
 
In such a case, discuss it with a doctor. He would run a few blood tests. If your kid has a low vitamin B12 level, then the doctor will prescribe its supplements accordingly.

5. Having junk food can lead to premature greying of hair

The past century has seen a rise in really bad eating habits in kids. Letting your child have unhealthy and junk food not only contributes to the early onset of diabetes, increased levels of cholesterol, and obesity but also white hair. Menkes hair syndrome and kwashiorkor (protein malnutrition) directly affect melanin production.

6. Stress and white hair

Are you raising an eyebrow at how can a kid be under stress? In the present world, there are a number of reasons that can contribute to stress in your child that may be an underlying reason for white hair. Both psychological and genotoxic stress can result in premature greying of hair. 
  • Genotoxic stress is the type of stress that is caused by external, environmental factors. This leads to DNA damage.
  • Psychological stress is the type of stress that is caused by emotional pain and pressure. Nowadays, children are under stress psychologically related to their studies, peer pressure, competition, bullying,  the quest to get all the happening stuff and cool gadgets around, etc.

7. Smoke can give your child ash grey hair

Unquestionably, if you are a smoker, then your child is more likely to get grey hair. Passive smoking leads to oxidative stress in your child’s body. The free radicals produced by smoking tobacco directly act on reduced melanin production. Do not smoke in your child’s presence. Better off, quitting smoking as a whole is the best option for your own well-being as well.
Whether you can reverse your child’s premature grey hair due to smoking or not is still unclear.

8. Use of soaps and shampoos

it should be noted that the use of synthetic soaps and shampoos leadsleads to grey-colored hair in kids.
 
It is better that you use a baby or herbal shampoo only for your child. As it does not contain many harmful chemicals, is milder, and includes minerals and vitamins.
 

9. Not oiling the hair

If you do not have a habit of oiling your child’s scalp and hair, then it may also contribute to his prematurely grey hair. Oiling the hair leads to even sebum production. If you massage warm oil on your child’s scalp, it will not only improve blood circulation but will also stop grey hair from growing.

10 solutions for premature greying of hair

  1. Limit the intake of junk food by your child.
  2. Do not smoke or let anybody else smoke in front of your child.
  3. Give your child a wholesome, nutritious, balanced diet.
  4. Make sure that your child is getting a fair share of lean proteins, healthy fats, and good carbohydrates.
  5. Instill the habit of eating a variety of colorful fruits and vegetables in your child. Green vegetables and yellow fruits are the best sources of vitamins that help in protecting the natural hair color of your child.
  6. Try your level best to get your child’s nutrient fulfillment through food, rather than through supplements.
  7. Use only herbal or baby shampoo for washing your child’s hair.
  8.  The use of hair oil for grey hair at a young age has proved really effective. Massage your child’s scalp with coconut oil as it stimulates the formation of melanocytes.
  9. If your child likes to play outdoors, then ask him to either wear a hat or wrap a scarf around his head. This will give protection from the UV rays of the Sun.
  10. Never wash your child’s hair with fuming hot water, as it destroys the melanin-producing cells- melanocytes.

Bonus 8 tips for early age gray hair

  1. If hyperthyroidism is the reason behind your child’s premature grey hair. Then keep a close eye on his salt intake.
  2. There is no use in plucking away the white or grey hair strands off your child’s head. As it will only contribute to inflicting, only pain.
  3. Give your child protein-rich food like meat, whole grains, beans, cereals, and soy. Not only does protein keep the premature greying of hair at bay, but also nourishes the hair.
  4. There are many minerals that are really important to prevent premature greying of hair at a young age. These minerals are copper, zinc, and iron.
  5. You can add copper through seafood and whole grains to your child’s diet. Along with the food that contains copper, you can also cook food in copper utensils and let water sit in a copper glass overnight. Ask your child to drink it the next morning.
  6. Iron is present in apples, liver, spinach, eggs, wheat, sunflower seeds, fortified cereals, and milk
  7. You can introduce zinc to your child’s daily diet through chicken, red meat, and green vegetables.
  8. To get rid of premature greying of hair, add antioxidants to your child’s diet. They are present in berries, tomatoes, pecans, and pomegranates.

Can I dye my child’s premature grey hair?

No, it is better not to dye your child’s hair as dyes are laden with harmful chemicals. Your child’s skin could be sensitive to it, resulting in some adverse effects. 

Takeaway

There are many reasons for premature greying hair. If your child is experiencing it, then find the root cause. Although you cannot reverse grey hair, you can easily prevent them from happening further through a balanced diet and lifestyle changes.
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How To Get Rid Of Back Pain When On Period? Backpain Begone
Daily Life HacksHealth & FitnessLife HacksMental HealthSelf Improvement

How To Get Rid Of Back Pain When On Period? Backpain Begone

by Health Fitness Galore

Periods and Back pain-A guide to finding relief with 12 home remedies

Cramps, irritability, bloating, mood swings, crying spells, breakouts, and back pain come along with the ‘menstrual period package.’ No matter how much you hate them, these symptoms do not budge.
 
Lower back pain adds to the horror of menstrual cramps. It makes one feel sluggish and immobile. Life comes at a standstill. Going to college or work becomes a task. The daily routine gets all messed up. How to get rid of back pain when on period? We are providing you with some doable remedies, tips, and tricks to let you breeze through back pain when on a period.

How To Get Rid Of Back Pain When On Period? Backpain Begone

What is dysmenorrhea?

Dysmenorrhea is the medical term for your period pain. It includes:
  • Heavy achy legs and thighs
  • Bloating
  • Irritable Bowel Syndrome
  • Nausea
  • Vomits
  • Loss of appetite or having the appetite of a King
  • Headaches
  • Mood swings
  • Frequent crying spells

Primary dysmenorrhea

It is the condition when one feels pain during periods. This pain is not caused by some underlying medical condition.
 
There is nothing to worry about, as most women experience primary dysmenorrhea during periods.
 
It can be in the form of:
  • Lower back pain
  • Aches
  • Cramps
When the uterus walls contract to shed off the uterine lining, this results in period cramps. It is a weaker type of childbirth contraction. A few women experience this pain releasing in the lower back.
This also happens due to a hormone-like substance called prostaglandins. The uterus produces it and it peaks at the start of the period. This is the reason why you may get the most amount of discomfort and back pain as the period starts, which tends to tame down as the days pass.
Severe Lower Back Pain During Period
 

Secondary dysmenorrhea

If the back pain does not subside with time, then it indicates some underlying medical conditions like fibroids, adenomyosis, or endometriosis that have to be addressed. This is called secondary dysmenorrhea. 
Book an appointment with your gynecologist right away, if you experience it.

Back injuries and conditions

For some people with back conditions, the symptoms aggravate before or during the periods. It can be due to the inflammatory chemicals released by the prostaglandins. This gathers in the uterus and worsens the lower back pain.
 
Physiotherapy or light exercise may help with moderate back injuries or conditions. But the treatment may vary from person to person. In the case of herniated disks, the person may need surgery.

12 home remedies to get rid of back pain when on period

We have got you covered with amazing home remedies that will make your period back pain disappear into thin air.

1. Heat it up

Whenever we think of cramps, a person with a heating pad pops up in our minds. The heat increases the flow of blood, relaxing the muscles and relieving pain.
Keep your heating pad, heating wrap, hot towel, or warm water bottle handy before those bloody days. So, you can curl up on the couch while munching goodies and watching your favorite show.

2. Take a painkiller

The moderate use of nonsteroidal anti-inflammatory (NSAID) medication, Ibuprofen, and Naproxen are safe to use while on a period. It will also help with relieving the pain caused due to prostaglandins.

3. Hit the warm shower

Normally, just the thought of a warm shower makes one feel relaxed. So, why won’t it be helpful in getting rid of period pain? It will ease the cramps off like magic.

4. Have a healthy diet

A healthy diet ensures nutrient-rich food. Take a diet rich in magnesium and vitamin B that helps to get rid of back pain when on period. 
Vitamin B is present naturally in:
  • Dark green vegetables, such as spinach and kale
  • Meat, such as chicken and red meat
  • Fish, such as tuna, mackerel, and salmon
  • Shellfish, such as oysters and clams
  • Liver and kidney
  • Milk
  • Cheese
  • Eggs
Magnesium is present naturally in:
  • Yogurt
  • Black beans
  • Spinach
  • Almonds
  • Peanut Butter

5. Exercise

It is a normal misconception that exercising is not good while having periods. The fact of the matter is that it is quite the opposite. Exercise will comfort your tensed nerves in no time. We have seen that those women who engage in exercise regularly face lesser lower back pain during periods. 

6. Abstain from Alcohol

Alcohol is a diuretic, so it will worsen the pain by dehydrating you fastly, as your toilet visits increase. So, what you have to do is increase your water intake and stop having alcohol altogether.

7. Go out for a stroll

Try having a walk in the park. You will feel good right away. As endorphins will increase and prostaglandins will decrease in your bloodstream. The period back pain will be greatly reduced.

8. Do yoga, meditation, or mindful breathing

Mindful breathing, yoga, and meditation will relax your muscles, easing back pain instantly.

9. Massage the back pain away

Either ask your partner or friend. For faster results, book a professional masseuse. The warm massage oil and adequate pressure will release tension from the knotted nerves and will ease the menstrual pain. It greatly helps people suffering from endometriosis.

10. Acupuncture will help you relax

It has helped in easing the cramps. It is an ancient Asian healing process that relaxes the nerves, helps with inflammation, and ensures a smooth blood flow.

11. Take herbal tea to calm cramping

There are a few herbal teas that relieve back pain during periods. Teas have been used to soothe lower back pain in periods by menstruating women for centuries.
 
These teas include:
  • Chamomile tea
  • Ginger tea
  • Raisin tea
  • Fennel tea
  • Peppermint tea
  • Cramp bark tea

12. Take birth control pills

If the lower back pain persists when you are on a period, then consult your gynecologist regarding birth control pills.

Take away

Experiencing primary pain during periods is quite common. Most women experience back pain during their period. The home remedies and tips enlisted in this article are how to get rid of back pain when on period. However, it is best to go seek professional help right away if the pain remains spiked throughout. The physician will track down the underlying issue and take proper actions to tackle it.
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Is low urine output dangerous?
Benefits of...Health & Fitness

Is low urine output dangerous? Shall I get concerned about it?

by Health Fitness Galore

Is low urine output dangerous?

 

It is quite possible that low urine output could be dangerous, depending on what’s causing it. Oliguria

is the medical term for low urine output.
There can be a number of factors causing it:
  • Kidney disease
  • Heart disease
  • Lung disease
Find out exactly what is causing the low urine output, then deal with it accordingly.
is low urine output dangerous?
 

Definitions of different urine conditions

  • Oliguria= Low urine output
  • Polyuria=Excessive urine output
  • Anuria= No urine output

Importance of keeping an eye on the urine

It is a centuries-old method to check out one’s pee to ponder on his health. As you go to your physician, he surely would ask you about the color of your pee and how frequently you go to the loo. He also provides you with a urine sample collecting bottle to have a look at it under the microscope. All of this is quite helpful in tracking down the exact root of the cause.
 

Why do I pee so little?

Ever wondered why, although you have had almost a gallon of water, drinks, and juices and still did not feel like urinating?
 
Do not take it lightly. (Although the lighter the color of your urine, the better..!!:) ) It can be because of certain kidney diseases that may result in Acute Kidney Failure or Acute Kidney Injury (AKI).
 

Who is at risk of oliguria?

  • Those who are old.
  • Hospital-bound people.
  • Those who have dialysis.

Causes of oliguria

  • Pre-renal- A problem exists before the waste product reaches the kidney.
  • Renal- A problem exists in the kidney.
  • Post-renal- A problem exists after the waste product gets out of the kidneys.

Pre-renal causes

  • Heart disease.
  • Lung disease.
  • Kidney vascular disease.
  • Hypovolemic (Low blood volume) due to less fluid intake, liver surgery or failure, burns, sepsis, or heavy blood loss.

Renal causes

  • Side effects of medications.
  • Glomerulonephritis.
  • Acute tubular necrosis.
  • Accumulation of toxins.

Post-renal causes

  • Blocked urinary tract. The kidneys produce urine but it does not happen to pass out.
  • Kidney stones.
  • Bladder outlet obstruction.

Related Post: Benefits of Drinking Water

How to diagnose oliguria?

Through:
  • Physical exam.
  • Complete medical history.
  • Urine tests.
  • Blood tests.
  • Imaging tests like Ct scans or urinary bladder/kidney ultrasounds.

Treatments for Oliguria

Depending upon the cause, your oliguria can be treated by:
  • IV drip, if you are having diarrhea or vomits.
  • More fluids to get rid of small kidney stones.
  • Sound waves to break large kidney stones.
  • Surgery for other types of obstructions.
  • The side effect of some medicine then the doctor will lower the dose or replace it with a different one.
  • For a kidney disease- a Nephrologist will help you out. He will advise you whether you need dialysis to get toxins and extra water removed from the body or a transplant.

Points to Ponder

  • Keep an eye on the frequency and amount of pee in a day. It will help you to keep a check on your health.
  • During diarrhea and vomiting, increase your fluid intake. In order to make sure that your pee game remains strong.
  • Although you are having the right amount of fluid intake, still you are not peeing enough, then take it as a red flag and go to your doctor right away. He will run a few tests to get to know what exactly is the hurdle in the ‘free flow.’
  • Oliguria, if left untreated, may lead to anuria (no urine output). Anuria may be fatal.
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Depression In Divorce-14 Tips To Bounce Back
Health & FitnessHow toMental HealthMethods & IdeasRelationship TipsSelf ImprovementWeddings and Marriage

Depression In Divorce-14 Tips To Bounce Back

by Health Fitness Galore
Depression in divorce is real. We all anticipate a ‘happily ever after’ and a ‘fairytale ending’ in our married life. As you get married to the love of your life, you feel on top of the world. But sometimes things do not go the way you want them to, and everything comes tumbling down. All you are left behind is depression in divorce, guilt, remorse, anger, anguish, and tears.
Depression In Divorce-14 Tips To Bounce Back
Depression plays havoc with your mental health and with every passing day, it puts a great impact on your personal and professional life.
How to overcome depression in divorce and what coping mechanism to follow is exactly what we are bringing to you in this article.
Keep reading and let us get you back on your dancing feet once again!

Signs of Depression in Divorce

Depression is for real. Find out if you are having any or a combination of the signs and symptoms of depression.
 
They include:
  • Loss of appetite
  • Increase in appetite
  • Weight loss or gain
  • Insomnia
  • Tearyeyedness
  • Emotional instability
  • Substance abuse
  • Sudden loss of interest in things you once enjoyed
  • Increased fatigue
  • Difficulty focusing or concentrating
  • Low decisive power
  • Hopelessness
  • Pessimism
  • Guilt
  • Anger
  • Loss of your sense of self-worth
  • Suicidal thoughts or suicide attempts

Coping mechanism for depression in divorce and separation

How a person reacts to depression in divorce varies from person to person. It shall be crystal-clear in your mind that it is something that is not to be taken non-seriously. It can suck your energy out. You can start feeling like a zombie. As well as, you may experience a constant sinking feeling. 
Situational depression is what you will face post-divorce. We are providing you with a specially designed coping mechanism.

1. It is okay to grieve after a divorce

Mourning the loss of a life partner to divorce is exactly the same as when somebody is dead. The heartbreak is quite similar. Do not bottle up your emotions, as it will only add to your depression.
 
Grieving is quite normal after a divorce. Trying to ignore is what can make it more difficult to come out of it unharmed.

2. Eat healthy food 

After a divorce, you may end up with a loss of appetite, or feel extra hungry. Whatever the case is always remember to eat healthy, wholesome food.
 
Many people get their hands on their favorite comfort food, which mostly comprises chocolates, ice cream, fries, burgers, pizza, and chips.
 
Although they may make you feel good for a while, in the long run, they will add up to you gaining a lot of weight.
 
If you starve yourself. It may also lead to your energy levels faltering and you may end up in the ER.
 
So, choose a moderate way out and eat as much healthy food as you can.

3. Exercise your way out of depression in divorce

We cannot stress enough the importance of working out to fight off depression in divorce. According to numerous pieces of research, exercises blast off all the negative effects of depression.
 
As a matter of fact, when you exercise a feel-good hormone, endorphin releases, that uplifts your mood at once. 
It will also nullify your binge-eating effects.
 
Exercise is good for the betterment of other health aspects as well, like maintaining your blood pressure and sugar levels, improving sleep, and protecting against heart diseases.
 
Start with 5 to 10 minutes and gradually up your game.

4. Work on quality sleep for depression in divorce

It is quite natural that you will start feeling like a night owl soon after divorce. As depression can lead to insomnia, you can do a number of things to improve your sleep cycle.
  • Exercise daily. We assure you, your body will crave sleep at the night.
  • Have a warm water bath before going to bed. It will loosen up your tensed muscles.
  • Drink chamomile tea or golden milk.
  • Read a book or solve a crossword puzzle.
  • Limit your screen time, avoid any screen about an hour before bedtime.

5. Go out in the open and BREATHE…!

Obviously, you may end up locking yourself up in a room after a divorce and would just keep sulking, while staring at a wall or a ceiling.
 
We are going to give million-dollar advice. Go outdoors.
Walk. Jog. Run. Marvel nature. Breathe in. Breathe out.
 
This will surely break the monotony.  Consequently, you will get some vitamin D from the Sun that also helps with post-divorce blues.

6. A little help does not hurt

You can always ask for help from family or friends. Or if anybody is kind enough to offer you help, accept it. There is no need to fight off the depression in divorce all alone. At the end of the day, you won’t be awarded or rewarded for it.
 
You can ask them to run errands, fix you a meal, or babysit your kids (if you have any).
 
Everybody faces an emotional meltdown at some point in life, so you will always get a chance to stand with them in their time of distress. It is a vicious lifecycle that we all get caught up in!

7. Make attainable goals

Take a breather. Sit down with a paper and pen. Jot down a list of things you want to do in life and work towards them.
Stick the list on your fridge door. Whenever you attain something, cross it off the list and reward yourself.
A sense of accomplishment will wash you all over. This will greatly get you out of depression in divorce.

8. Take out time for yourself

Do things that you like to do in your pastime. You can bake, cook, paint, read, declutter, and hang out with friends and family.  Got the gist, right? You can also involve your kids along. (if you want to.)
 
This will make you feel happy.

9. Say no to drugs and alcohol

Do not find solace in alcohol and drugs. They are depressants. Won’t help you in getting out of depression. This is quite common that people, after divorce, go hard on themselves. Drug abuse will only harm you.

10. Meditate for depression in divorce

For your mental peace, practice meditation and yoga. It will greatly help you with depression in divorce.

11. Join support groups

Nothing helps you more than being with like-minded people. Enroll in support groups and share stuff with other divorcees. You will get real-life examples of dealing with it.

12. Seek professional help for depression in divorce

If things are constantly falling out of your hands and nothing is working, then seek professional help. It is nothing to be ashamed of! If it equally traumatized your children , then seek help for them as well.

13. Maintain a daily diary

Sometimes you do not feel at ease with discussing things with anyone that is eating you inside. Write it all down in a journal or on any electronic gadget. Spill your heart out. Jot down everything that is bugging you.
 
You will see how massively relieved you will feel later. It is quite therapeutic.

14. Socialize

Although it may feel like a burden at the beginning, just when you are on the brink of an emotional meltdown. But it will help you with each passing day.
 
Go out with friends on a coffee or dinner date. Laugh out loud. Share your feelings. You will feel lighter.
 
If you do not feel like going out with acquaintances, then do not force it on yourself. Go to a restaurant or a park and just talk to the person sitting next to you. A little hello and smile never hurt.
 
Socializing will speed up the mental healing process.

Take away

There is always a way out to fight off depression in divorce. You just need to find the coping mechanism that suits you well, out of the ones we have briefed you about.
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