Healthy and Slim

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By Margaret R. McLean

5 Reasons Why You Should Add Vitamin D-Rich Foods In Your Regular Diet Plan

VITAMIN D is an essential nutrient that is necessary for the growth and development of bones and teeth. It is a fat-soluble vitamin in the family of compounds that includes vitamins D1, D2 and D3. The body produces vitamin D when it is directly exposed to sunlight, the natural source of vitamin D. Apart from this, the body can attain the daily requirements of this nutrient by adding healthy foods to its diet that are an abundant source of vitamin D.

Also referred to as ‘calciferol’, vitamin D is known for its bone-building and strengthening powers. It also helps in regulating the calcium and phosphorus levels in the body and maintaining proper bone structure. Here are some vital reasons why you should add vitamin D-rich foods to your regular diet regime.

Health Benefits Of Including Vitamin D In Your Diet

1. Strengthens Bones

Vitamin D sufficiency can help in reducing the risk of infections and keeps diseases at bay. Several studies claim that low vitamin D levels in the body lead to increased risks of heart diseases including hypertension, heart failure, and stroke.

2. Reduce Inflammation

Vitamin D is an essential nutrient that helps in building immunity. It supports the immune system by fighting harmful bacteria and viruses. A study in a 2017 Journal of Osteopathic Medicine found that high latitudes and winter season are risk factors for low vitamin D, as well as influenza, and other respiratory illness and adverse outcomes.

3. Supports Oral Health

From strengthening bones to the immune system, adequate levels of vitamin D in the body promote better oral health. A 2020 review in Nutrients stated that because vitamin D helps our body absorb calcium, it may lower the risk of tooth decay, cavities, and gum disease.

4. May Prevent Diabetes

Vitamin sufficiency in

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By Margaret R. McLean

Sculpt your body with fat-burning floor exercises

No equipment is required to get in shape with these five efficient floor exercises for weight loss! Improve your endurance while strengthening your core at home.

Looking to tone up and reduce weight while staying at home? It can completely modify your training if you include floor workouts. These workouts may be performed without any equipment and are efficient as well.

ALSO READ:Six habits for long-term weight loss maintenance: Tips and tricks

A CORE-STRENGTHENING EXERCISE IS PLANK

You can strengthen your core and tone your abs by performing the plank. It is a straightforward workout that entails keeping your body straight from head to heels while lowering your body till your forearms are resting on the floor without any equipment. Aim for 30 to 60 seconds while maintaining this posture.

MOUNTAIN CLIMBERS: ENDURANCE AND CARDIO IMPROVER

You may burn fat and increase your endurance with mountain climbers, a wonderful cardio activity. Start in a push-up stance, then alternate running in place while pulling your knees up to your chest. To raise your heart rate, perform this for 30 to 60 seconds.

ALSO READ:Five tips to shrink C-section belly: Regain confidence now!

Woman doing fat burning floor exercises. Image by Pixabay

CRUNCHS ON A BIKE: WITHOUT EQUIPMENT BURN FAT

Exercises like bicycle crunches are excellent for toning your core and losing belly fat. You don’t require equipment ,put your hands behind your head as you lay on your back and use your legs to pedal like a bicycle. As you bring your left elbow towards your right knee, raise your shoulder blades off the floor. Repeat on the opposite side. To feel the burn, continue doing this for 30 to 60 seconds.

ALSO READ:Five fabulous fitness trends that are taking over TikTok

A FULL-BODY WORKOUT: NO EQUIPMENT

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By Margaret R. McLean

Strengthen your upper body in just five moves with this 20-minute dumbbell workout

Man doing dumbbell curls at home.

Man doing dumbbell curls at home.

Strengthening your shoulders is a great way to shake up your workout routine. This often-overlooked area plays a crucial role in your upper body, but can end up shrugged off in favor of ab or core workouts instead.

But whether you’re carrying grocery bags, moving furniture, or plucking an item off the top shelf at the supermarket, your shoulders are involved, so it pays to have a strong and healthy set.

Fortunately, you don’t need loads of expensive equipment to achieve this. With just a couple of dumbbells (or adjustable dumbbells, if you have them), you can develop more robust shoulders with this workout from Sweat app trainer Britany Williams.

There are five upper body exercises, and the aim is to do up to 10 repetitions of each, resting for 30-60 seconds before taking on the next move. Repeat the five-move sequence three times for a 20-minute routine to strengthen your shoulders.

Watch Britany William’s five-move shoulder workout

Not only will this workout help you build shoulder muscle and strength, it will also lower your chance of injury by bolstering the stability of the joint.

Most moves in this routine won’t just work your shoulders either. Inclusions like the Arnold press and military press are examples of compound exercises, which recruit multiple joints and muscles simultaneously.

As a result, they will activate your shoulder muscles and target your triceps (the long muscles running down the back of your arm) in one fell swoop. This is part of the reason you can get such an effective session packed into just 20 minutes.

But to really see the benefits, it’s crucial to focus on your form. You can practice your technique using Williams’ demonstrations before you start, which will help

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By Margaret R. McLean

How Healthy Diet Can Help To Regulate Body Temperature During Summers

Healthy Diet: How It Can Help To Regulate Body Temperature During Summers

Malaria & Dengue Day 2023: Fever Causes, Symptoms and Prevention Guide - Onlymyhealth

For many of us summers can be a time for discomfort and unease. With temperatures rising to unbearable levels, it’s essential to keep your body cool and comfortable. While turning up the air conditioning or taking a dip in the pool might provide temporary relief, your diet can be a powerful tool to regulate your body temperature during summers. Here are seven reasons why your diet can play a crucial role in keeping you cool and comfortable during the hottest months of the year.

Hydration Is Key

Drinking plenty of water is essential for regulating body temperature during the summer. When you’re dehydrated, your body struggles to regulate its temperature, leading to discomfort and even heat exhaustion. Keep a water bottle with you at all times and sip on it regularly throughout the day. You can also consume water-rich foods like watermelon, cucumber, and celery to help stay hydrated.

Also read: Heat Stroke: What Is It And How To Prevent It

Incorporate Cooling Foods 

Certain foods can help cool your body from the inside out. Foods like mint, cilantro, and parsley have natural cooling properties and can be added to salads, smoothies, and other dishes to help lower your body temperature. Other cooling foods include yoghourt, coconut water, and citrus fruits like lemons and limes.

Choose light Meals

Heavy, high-fat meals can increase your body temperature, making you feel uncomfortable and sluggish. Instead, choose light, refreshing meals that won’t weigh you down. Salads, fresh fruits, and grilled fish or chicken are excellent choices for hot summer days.

Stay Away From Spicy Foods 

Spicy foods can increase your body temperature, causing you to feel even hotter during the summer months. Instead, choose mild, cooling dishes that won’t cause your body to overheat.

Spicy foods increase the metabolism rate of the

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By Margaret R. McLean

Here are dos and don’ts for people resuming sporting activities

Representational Image

Hyderabad: Many people were forced to avoid outdoor sports and other physical activities because of the COVID-19 outbreak. Plus the closure of schools, gyms, and recreation programs prevented people from engaging in activities that promote physical and emotional well-being. Those returning to vigorous activity after the hiatus have sprains, ligament tears, as well as extreme fatigue.

Here is what experts have to say about easing into an exercise routine after a break

After taking a lengthy hiatus from exercising or participating in sports, the safest thing you can do is gradually increase your body’s tolerance to activity.

“The more you compete or engage in an activity, the more adapted your body develops to it. You aren’t working your body in the same manner when you stop performing that activity. It doesn’t maintain that level. Expecting to pick up from where you left when you return to an activity after a break might lead to aches” said Dr. M. V. Rao, General Physician at Yashoda Hospitals, Somajiguda.

Resuming your routines gradually might help you make sure you have the right skills down before picking them back up.

What are some ways to ramp up activity safely?

There are several ways to increase your physical activity safely depending on what you choose to do:

– Running beginners can use a walk-to-run program. Take minutes away from the walk and add them to the run as you get more comfortable walking for longer periods or farther distances.

– Lifters ought, to begin with lesser loads. You can reduce the number of repetitions as you raise the weight. How easily you can raise the weight or the number of repetitions might be a sign of your development.

– Alternate activities that work various portions of your body during your workout to prevent overuse and

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