Category: Health & Fitness

Health & Fitness

Warning Signs of Smartphone Addiction in Kids! 10 Effective Tips

Smartphone Addiction
Child with Smartphone

Smartphone Addiction

Smartphones have become essential tools in daily life, enabling instant communication, entertainment, and productivity. They help people stay connected through calls, messaging, and social media. They provide access to emails, virtual meetings, and online learning for work and education. Additionally, smartphones offer navigation, health tracking, and smart home control, making everyday tasks more convenient.

While smartphones bring many benefits, excessive use can lead to addiction and negative impacts. Overuse may disrupt sleep, reduce face-to-face interactions, and cause anxiety or stress when separated from the device. The constant need to check notifications or social media can interfere with daily responsibilities and overall well-being, making it crucial to find a healthy balance. Excessive smartphone usage among children is a growing concern due to its impact on their physical, mental, and social well-being.

Your child is smartphone addicted?

There isn’t a strict threshold for the amount of time that definitively indicates a child is “addicted” to mobile devices, as it depends on the context and impact on their daily life. However, here are some general guidelines to help determine whether mobile use may be excessive and potentially addictive.

1. Recommended Screen Time Guidelines

  • For children under 2 years old: The American Academy of Pediatrics (AAP) recommends no screen time, except for video chatting with family.
  • For children aged 2 to 5: The AAP advises no more than one hour per day of high-quality screen time.
  • For children aged 6 and older: The AAP suggests setting consistent limits to ensure screen time does not interfere with sleep, physical activity, and other healthy behaviors. Typically, this could mean no more than 2 hours of recreational screen time per day, although this may vary.

2. When Screen Time Becomes a Concern

  • If a child is consistently using a mobile device for more than 3 to 4 hours daily for recreational purposes, it could be considered excessive.
  • Screen time that interferes with daily activities, such as school, physical play, social interactions, sleep, or family time, is more concerning than the exact number of hours.
  • Spending more than 5 to 6 hours per day on mobile devices (outside of educational purposes) often suggests a dependency that could be classified as problematic.

3. Behavioral Signs Beyond Time Spent

  • It’s not just the quantity of screen time that matters but also the quality and context. If the child:
  • Becomes irritable or anxious when not allowed to use the device.
  • Prioritizes screen time over other important activities.
  • Uses the device as the primary way to cope with emotions (e.g., boredom, sadness, or stress).
  • Struggles to reduce screen time, even after expressing a desire to do so.

4. Age Matters

  • Younger children (e.g., under 6) are more vulnerable to the negative effects of excessive screen time because of their developing brains and the need for physical play and social interaction.
  • Older children and teens may be able to tolerate a bit more screen time, especially if it’s used for educational purposes, but they still need a healthy balance of offline activities.

Impact on Child’s Daily Life

The severity of smartphone addiction in children can manifest in various ways, impacting their physical, mental, and social well-being. Here are some key areas where severity is observed.

1. Physical Health Issues

  • Sleep Disruption: Excessive smartphone use, especially before bed, can lead to poor sleep quality and fatigue.
  • Eye Strain and Headaches: Prolonged screen time can cause digital eye strain, headaches, and even blurred vision.
  • Sedentary Lifestyle: Spending too much time on devices reduces physical activity, potentially leading to weight gain and related health issues.

2. Emotional and Mental Health Impact

  • Anxiety and Depression: Constant exposure to social media and online content can lead to feelings of inadequacy, low self-esteem, and social anxiety.
  • Increased Irritability: Children may show mood swings or become irritable when their smartphone use is restricted.
  • Attention Problems: Overuse can impair concentration and focus, negatively affecting school performance.

3. Behavioral Changes

  • Aggression or Defiance: When limits are set on smartphone use, children may react with anger or aggressive behaviour.
  • Dependency on Devices: The child may use the smartphone as a primary way to cope with boredom, loneliness, or stress, leading to reliance on digital interactions over real-life experiences.

4. Social Impact

  • Reduced Social Interaction: Children may withdraw from face-to-face communication, preferring online interactions instead.
  • Impact on Family Relationships: Excessive smartphone use can create conflicts at home, disrupting family bonding and communication.

5. Academic Decline

  • Poor Performance: Smartphone addiction can interfere with study time, leading to lower grades and reduced interest in academic activities.
  • Lack of Motivation: Children may lose interest in extracurricular activities or hobbies, opting for screen time instead.

The severity of these issues can vary depending on the extent of smartphone use, the child’s age, and individual susceptibility. Early intervention and setting healthy screen time limits are crucial to prevent long-term consequences.

Smartphone Addiction: A Parent’s Guide

1. Set Boundaries and Enforce Limits

  • Define daily limits for smartphone use based on age and your family’s values. For instance, younger children might have a strict one-hour cap, while older kids may have more flexibility but with designated breaks.
  • Create tech-free times and zones, like during meals, homework, and one hour before bedtime, to foster family connection and reduce dependency.

2. Be a Role Model

  • Children learn by observing, so model balanced smartphone use yourself. Avoid excessive scrolling, especially during family time, and demonstrate prioritizing face-to-face interactions.

3. Introduce Alternative Activities

  • Engage them in hobbies and physical activities such as sports, music, art, or reading, which naturally limit screen time and promote well-rounded interests.
  • Schedule family activities, like hiking, game nights, or creative projects, to show the joy of being active and present.

4. Educate About Smartphone Effects

  • Discuss the effects of overuse: Explain how excessive screen time can lead to poor sleep, trouble focusing, mood issues, and social isolation. Teaching kids the “why” helps them see the importance of moderation.
  • Talk about digital well-being as part of personal health, emphasizing that screens should enhance rather than replace real-life experiences.

5. Set Up and Use Parental Controls Thoughtfully

  • Use parental control settings to monitor and limit app usage and prevent access to harmful content.
  • Explain to your child that parental controls are about safety and balance, not about restricting freedom. Collaborate on healthy rules as they mature.

6. Promote Real-Life Social Interaction

  • Encourage in-person playdates and family gatherings where they can interact without screens. Help your child develop social skills and enjoy face-to-face communication.
  • Suggest group activities, like team sports or clubs, which foster real connections and reduce screen dependency.

7. Reward Good Digital Habits

  • Acknowledge and reward progress when your child follows screen-time rules. Small incentives can reinforce positive changes and make them feel accomplished.
  • Use screen time as a privilege earned by fulfilling other responsibilities, like chores, homework, or physical activity.

8. Talk Openly About Online Safety and Content

  • Make sure they understand the importance of protecting personal information online and how to respond if they see something upsetting.
  • Establish that you are a safe person to come to if they experience anything uncomfortable online, such as cyberbullying or inappropriate content.

9. Encourage Self-Regulation Over Time

  • As your child grows, work on developing their self-discipline around screen use. Discuss their own goals for screen time and help them monitor usage with screen-time tracking apps.
  • Encourage breaks, self-checks, and alternate ways to cope with boredom or stress without always reaching for a device.

10. Practice Patience and Flexibility

  • Changing habits can take time, so stay patient and consistent with your guidelines. Be willing to adjust screen rules as your child demonstrates responsibility.

Combating smartphone addiction isn’t about strict control but about teaching balance, responsibility, and self-regulation. With a mix of guidance, open communication, and positive examples, children can develop a healthy relationship with their digital devices.

Walking and its 9 Must-Know Health Benefits!

Walking Benefits 2
Walking

Walking

Walking is a natural and fundamental human activity that involves the movement of the body by alternately lifting and setting down each foot. It is distinguished from running because at least one foot is always in contact with the ground. Key characteristics of walking include a cyclic and rhythmic motion, with one foot moving forward while the other remains in contact with the ground. It is a common and everyday activity that you engage in for various purposes, such as commuting, exercise, leisure, and transportation.

Walking is considered a low-impact and weight-bearing exercise, making it accessible to people of different ages and fitness levels. It is a simple yet effective activity that plays a significant role in promoting physical and mental health.

Walking benefits

1. Cardiovascular Health

Increased heart rate: Walking elevates your heart rate, which is essential for cardiovascular fitness. It helps improve the efficiency of your heart by pumping blood and delivering oxygen to your muscles and organs.

Improved Circulation: Regular walking enhances blood circulation throughout the body. This improved circulation ensures that all organs and tissues receive adequate oxygen and nutrients, promoting overall cardiovascular function.

Aerobic Exercise: Walking is a form of aerobic exercise, also known as cardiovascular or cardio exercise. Aerobic activities engage large muscle groups and increase your breathing and heart rate, strengthening the heart and lungs over time.

Cholesterol Management: Regular walking can positively impact cholesterol levels. It tends to increase high-density lipoprotein (HDL or “good” cholesterol) and decrease low-density lipoprotein (LDL or “bad” cholesterol) levels, reducing the risk of atherosclerosis.

Enhanced Cardiovascular Endurance: Walking regularly improves cardiovascular endurance. As you engage in consistent walking, your heart becomes more efficient at pumping blood, and your body becomes better at utilising oxygen, leading to increased endurance.

Improved Vascular Health: Walking supports the health of blood vessels by promoting flexibility and reducing the risk of arterial stiffness. This contributes to better overall vascular health and blood flow.

Heart disease prevention: Engaging in regular walking has been associated with a lower risk of developing heart disease and related cardiovascular conditions. It contributes to an overall heart-healthy lifestyle.

2. Promotes Digestive Health

Walking can positively impact digestive health in several ways. While it may not address all digestive issues, regular walking can contribute to overall digestive well-being. It can aid in digestion and help prevent constipation, a common issue as people age. Maintaining good digestive health is essential for overall comfort and well-being. It can help stimulate bowel movements and prevent constipation. The rhythmic movement of the body may aid in the natural contractions of the intestines, promoting regularity.

Walking can help alleviate bloating and gas by promoting the movement of gas through the digestive tract. Gentle activity and upright posture can contribute to the natural passage of gas. It can enhance the contractions of the muscles in the digestive tract, facilitating the movement of food through the stomach and intestines.

3. Weight Management

Walking is a form of aerobic exercise that burns calories. The number of calories burned depends on factors such as walking speed, duration, and individual factors like weight and fitness level. It can boost the metabolism. This effect continues even after the walk is completed, as the body continues to burn calories during the recovery period. It contributes to fat loss, especially when combined with a healthy diet. It is an effective way to burn stored fat and promote a healthier body composition. It increases overall energy expenditures, This, in turn, contributes to a caloric deficit, which is essential for weight loss or weight maintenance.

4. Stress Reduction

Walking provides a dedicated time for reflection and introspection. This can be an opportunity to organise thoughts, gain perspective, and reduce overwhelming feelings. It increases oxygen intake and promotes better circulation. Improved oxygen flow supports overall brain function and contributes to a sense of alertness and well-being. It can be a social activity, providing an opportunity to connect with friends, family, or walking groups. Social interaction can have positive effects on mood and reduce feelings of isolation or loneliness.

5. Manages Diabetes Risk

Regular walking enhances insulin sensitivity, allowing the body to use insulin more effectively. Improved insulin sensitivity is associated with better blood sugar control, reducing the risk of insulin resistance and type 2 diabetes. It helps regulate blood sugar levels by increasing glucose uptake in muscles during physical activity. This contributes to better blood sugar management and reduces the risk of hyperglycemia, particularly brisk walking, which can help reduce abdominal fat, which is linked to an increased risk of insulin resistance and type 2 diabetes.

6. Brain Function

Walking stimulates the release of neurotransmitters such as dopamine and serotonin. These chemicals play a crucial role in regulating mood, motivation, and overall cognitive function. Walking has been linked to increased levels of brain-derived neurotrophic factor (BDNF), a protein that supports neurons’ growth, maintenance, and survival. BDNF is associated with improved cognitive function and a reduced risk of neurodegenerative diseases. Regular walking has been shown to enhance memory and learning. It may contribute to the growth of new neurons in the hippocampus, a region of the brain associated with memory and spatial navigation. It can positively impact sleep quality. Quality sleep is essential for cognitive function, memory consolidation, and overall brain health.

7. Community Engagement

Walking contributes to vibrant street life, with individuals strolling in their neighbourhoods. This creates opportunities for spontaneous interactions, conversations, and a sense of shared community identity. Forming walking groups or clubs encourages community members to come together for regular walks. This shared activity promotes social bonds, provides a platform for conversations, and strengthens community ties. Organising community events, such as walking tours, fun walks, or charity walks, brings people together for a common purpose. These events promote a sense of belonging and encourage community members to participate in shared activities.

8. Natural Exploration

Walking provides a simple and accessible means to explore natural surroundings such as parks, trails, forests, beaches, and scenic landscapes. It allows individuals to immerse themselves in nature without the need for special equipment or transportation. It fosters a direct connection with the environment. Being on foot enables individuals to feel the textures of the ground, experience changes in temperature, and breathe in the scents of nature, creating a more immersive exploration experience. It allows for seasonal exploration, enabling individuals to witness changes in nature throughout the year. Whether it’s spring blossoms, summer greenery, fall foliage, or winter landscapes, walking provides a dynamic experience with nature’s cycles.

9. Maintaining Mobility

Walking provides a simple way to incorporate physical activity into daily life, especially for those with sedentary jobs. Regular walking can contribute to maintaining mobility and independence as individuals age.

Walking types

Walking can take various forms, and individuals may engage in different types of walking based on their preferences, fitness goals, or specific needs. Here are some common types of walking:

  1. Brisk Walking:
    • Purpose: Brisk walking involves walking at a faster pace than a stroll.
    • Benefits: It is an effective cardiovascular exercise, promoting heart health and calorie burning.
  2. Power Walking:
    • Purpose: Power walking is a more intentional and exaggerated form of brisk walking, involving purposeful arm movements.
    • Benefits: It increases intensity and engages upper body muscles, offering a full-body workout.
  3. Racewalking:
    • Purpose: Racewalking is a competitive form of walking where participants aim to walk as fast as possible without breaking into a run.
    • Benefits: It combines speed and endurance, requiring proper technique and form.
  4. Nordic Walking:
    • Purpose: Nordic walking involves walking with the assistance of specially designed walking poles.
    • Benefits: It engages the upper body muscles, providing a full-body workout and enhancing stability.
  5. Hiking:
    • Purpose: Hiking is walking on trails or natural terrain, often in hilly or mountainous areas.
    • Benefits: Combines cardiovascular exercise with exposure to nature, providing physical and mental health benefits.
  6. Trekking:
    • Purpose: Similar to hiking but often involves longer and more challenging journeys, often over multiple days.
    • Benefits: Builds endurance and strength, providing a sense of adventure and exploration.
  7. Urban Walking:
    • Purpose: Walking in city or urban environments, often for commuting or leisure.
    • Benefits: Provides a practical means of transportation and an opportunity for incidental physical activity.
  8. Treadmill Walking:
    • Purpose: Walking on a treadmill in a controlled indoor environment.
    • Benefits: Offers convenience and controlled conditions for walking regardless of weather.
  9. Mindful Walking:
    • Purpose: Walking with a focus on the present moment and mindfulness.
    • Benefits: Promotes relaxation, stress reduction, and mental clarity.
  10. Social Walking:
    • Purpose: Walking done in the company of others, promoting social interaction.
    • Benefits: Combines physical activity with social connection, contributing to overall well-being.

Ultimately, the purpose of walking can be multifaceted, encompassing physical health, mental well-being, social connection, and practical considerations related to transportation and daily life.

Dieting Vs Fasting, Leave your 5 Insane Things

Dieting
Grapes

Definition & Focus: Fasting and Dieting

  • Fasting involves abstaining from food or calorie consumption for a specific period, usually ranging from a few hours to several days. The primary focus is on when to eat and when to refrain from eating.
  • Dieting typically refers to a long-term approach to managing one’s food choices and overall calorie intake. It involves making conscious decisions about the types and amounts of food consumed, with the aim of achieving specific health goals or weight loss.

Purpose :

  • Fasting involves voluntarily abstaining from food and, in some cases, beverages for a specific period of time. It is often practiced for religious, spiritual, or health reasons.
  • Dieting refers to the practice of consciously selecting and regulating one’s food choices and portion sizes to achieve specific goals such as weight loss, improved health, or managing certain medical conditions.

Time Restriction:

  • Fasting incorporates time-restricted eating patterns, such as intermittent fasting, where there are specific periods of eating and fasting. This may involve daily fasting windows (e.g., 16 hours of fasting and an 8-hour eating window) or alternate-day fasting.
  • Dieting does not necessarily restrict the timing of meals. It focuses more on the types and quantities of food consumed, often involving calorie counting, portion control, and following specific dietary plans or guidelines.

Food Restriction:

  • During fasting, food intake is completely restricted or significantly reduced for a specific period. Fasting periods may involve abstaining from all food and beverages (water fasting) or allowing limited calorie intake (e.g., in intermittent fasting).
  • Dieting usually involves modifying food choices and portion sizes while still allowing regular meals and snacks. It focuses on creating a caloric deficit by consuming fewer calories than the body needs to maintain its current weight.

Calorie Restriction:

  • During fasting, calorie intake is restricted or eliminated entirely for a certain period. The main objective is to create a calorie deficit by limiting food intake during the fasting periods.
  • Dieting may involve calorie restriction, but it can also emphasize other aspects such as macronutrient composition (e.g., low-carb, high-protein) or specific food groups to limit or prioritize.

Health Effects:

  • Fasting has been associated with various health benefits, such as improved insulin sensitivity, weight loss, cellular repair processes, and potential longevity benefits. However, fasting for extended periods or without proper guidance may have risks and is not suitable for everyone, particularly those with certain medical conditions.
  • The effects of dieting vary depending on the specific approach and goals. It can lead to weight loss, improved nutrition, better management of chronic conditions (e.g., diabetes), or overall health improvements. However, restrictive or extreme dieting can potentially lead to nutrient deficiencies, muscle loss, slowed metabolism, or negative psychological effects.

It’s important to note that fasting and dieting can have different impacts on individuals, and their suitability depends on factors like personal goals, health conditions, and lifestyle preferences. It’s advisable to consult with a healthcare professional or a registered dietitian before making significant changes to your eating habits or embarking on any restrictive eating plans.

9 Proven Health Benefits of Eating Dates (khajoor)


dates g3741011c2 640

Palm Tree – Dates

Phoenix dactylifera, the botanical name for the date palm, is a flowering plant species in the palm family Arecaceae cultivated for its edible sweet fruit called dates. The date tree is widely cultivated in many tropical and subtropical areas across the globe, such as the Middle East, northern Africa, and South Asia. Do you know what happens even if you eat one date a day? Your body gains many proven health benefits. Many studies reveal that there are fewer heart and cancer-related health problems if you include dates in your diet. Saudi Arabia, Egypt, Iran, and Iraq are the major date-producing and exporting countries in the world.

Health Benefits

  1. Dates have the highest levels of minerals and vitamins, which are essential for a healthy life.
  2. Because of its natural sweetness, it can be used as an alternative to white sugar. Date powder is something you can mix with biscuits and any other food item for sweetness. It is a boon for diabetic patients.
  3. Dates are high in fibre, so it will be helpful to improve digestive functions and avoid constipation problems. It has a low glycemic index (GI), which means it regulates blood sugar levels.
  4. Dates are rich in antioxidants like flavonoids, carotenoids, and phenolic acids. Studies say that these have the potential to prevent diabetes, cancer, and heart-related risks.
  5. Another study revealed that dates may promote easy natural labor for pregnant women if they consume dates in the last weeks of pregnancy.
  6. You can consume it as a snack, include it in your breakfast, or mix it with dry fruits and eat it whenever you want. We can treat it as a versatile food item.
  7. Eat dates daily, which helps you reduce inflammatory cytokines such as interleukin; they are not good for neural health and improve brain function. It may also help strengthen your cognitive power.
  8. Dates promote bone health, as they are highly rich in micronutrients such as selenium, manganese, magnesium, and copper. Also, dates are rich in vitamins C and D, which help maintain skin elasticity and make you look younger.
  9. Dates are extremely rich in iron, which helps you grow your hair and reduces hair fall. It helps you supply nutrients to your scalp and develop strong hair.

9 Signs you Don’t Know About Tongue Color says about health!

tongue color
Tongue

Tongue

The tongue is a muscular organ in the mouth of a typical tetrapod, that functions as a digestive organ by facilitating the movement of food during mastication and assisting swallowing. Other important functions include speech and taste. The tongue consists of striated muscle and occupies the floor of the mouth. The dorsal mucosal surface consists of stratified squamous epithelium, with numerous papillae and taste buds. 

Tongue, its colors and indication

  1. A healthy person’s tongue is usually slightly moist and pinkish-red in color.
  2. In diseases like constipation, indigestion, fever etc. the tongue becomes white as usual. A thick white material on the tongue indicates the severity of the disease. If the tongue turns from white to brown or green, it indicates that the disease is serious, and it indicates restlessness.
  3. The tongue is very red in cases of gout and inflammatory diseases. In scarlet fever, it is very red. . In acute fever, the color is either black-red or almost black.
  4. In acute urticaria, the tongue is red and fleshy. In debilitating diseases, the tongue is thin and red. In acute fever, the tongue color will be blackish red or almost black.
  5. In heart diseases, the tongue is blue when the heart is not working properly. In the second stage of STI, in Cancer, in TB, there will be rash on the tongue.
  6. Usually, due to excessive drinking, smoking, STI etc., white spots are formed on the tongue. In these white areas, the skin may break and become inflamed. Small sores on the tongue and hard lumps may cause cancer so be very careful.
  7. In hysteria and hypochondria, the tongue hangs gracefully and itches. The tongue trembles in nervous diseases such as paralysis and in lethargic diseases when the bowels are disturbed.
  8. The tongue becomes enlarged when mercury and other medicines are used for Tongue swelling, heart disease, anemia, liver diseases and Cancer.
  9. The size of the tongue is small in dry diseases such as chronic gastritis, peritonitis and celiac disease. Glossitis can cause suffocation. 

The Lazy Man’s read on METABOLISM with 7key factors

Metabolism
ATP Metabolism
  • What is Metabolism?
  • Types of Metabolism
  • Importance
  • Metabolic Rate
  • Factors affecting Metabolism
  • Steps to maintain healthy metabolism

What is Metabolism

The food whatever you eat that contains Proteins or  Carbohydrates or Lipids these undergo digestion process. Proteins are converted into Amino acids,  Carbo Hydrates converted into Sugars and Lipids are converted in to Fatty acids this process releases energy in the form of ATP, also energy rich molecules are formed and other wastes like Nitrogen compounds, Phosphates, Sulphates and CO2 are produced. Small molecules Amino acids, Fatty acids and Sugars are used to form large and complex molecules which play different roles in our body like enzyme, hormones,  receptors, hair and nail growth. You can see all these as changes in your body.

The word metabolism is derived from the Greek word “Metabolismos”, in Greek  metabole means a “change”. Metabolism is a set of bio chemical reactions or changes in your body cells.

These chemical reactions may consume energy or release energy, produce waste and it plays major role in the body. And the inter-linked network of all these bio chemical reactions are called Metabolic pathways. 

Types of Metabolisms:

Metabolism classified into two ways:

  1. Catabolism or Catabolic reactions.
  2. Anabolism or Anabolic reactions.

In Catabolic reactions large & complex molecules are converted into simple molecules and energy (ATP) Released. Eg Glucose converted into Pyruvate in this reaction two ATP molecules are released.  This reaction is called glycolysis.

In Anabolic reactions small molecules are converted into complex & larger molecules in this reaction energy is consumed. Eg Amino acids converted into Keratin protein that is present in our hairs.

Importance

Three important tasks of the metabolism, it converts food and drinks what you consume into energy to run cellular process, produce basic building blocks for proteins, lipids, nucleic acids, and some carbohydrates, and eliminates wastes. This kind of bio chemical reactions are common in every organism. 

  • Catabolism breaks down energy to move, heat, and energize your body.
  • Anabolism is the opposite, it stores energy, supports new cells and maintains body tissues.

Your metabolism regulates energy usage in your body,  metabolic rate says number of calories required to perform a function.   

Metabolic Rate

Metabolic rate or total energy expenditure can have three components, which are: 

  • Basal metabolic rate (BMR): Even you are in rest your body needs energy to carry out minimum functions such as breathing, keeping the heart beating to circulate blood, cellular functions and regulating hormones. The body’s BMR accounts for 50 to 80 percent of daily energy expenditure.
  • Thermic effect of food or thermogenesis: To digest food your body uses energy and also energy required to absorb, transport and store nutrients. Thermic effect of food accounts for about 5 to 10 per cent daily energy use.
  • Energy used during physical activity: This is the energy used by physical movements to carryout external function, it varies to person to person.

Factors affecting Metabolism

  1. Age and skeletel muscle after the age of 20, for every decade skeletel muscle will be decreased 5 to 10% in the body. Skeletal muscle consumes largest part of the energy in normal conditions. The basal metabolic rate decreases almost linearly with age.
  2. Gender males usually having more muscle mass, larger bones, less fat compare to female means male’s metabolism rate is more.
  3. Obese or overweight it is complex thing to maintain your weight, lack of physical activity and less energy requirements slow downs metabolism. If you take more calories, that energy has nowhere to go and is stored in the form of fat.
  4. Genes your genes play an important role in your muscle size and ability to build muscle mass.
  5. Hormones imbalance (such as hypo & hyperthyroidism) in the body affects your metabolism.
  6. Environment conditions like increase or decrease of heat triggers your body to work hard to maintain its normal temperature and increases BMR.
  7. Diet changes your metabolism. What and how you eat has a much influence on your BMR.

Steps to maintain healthy metabolism

  • Don’t skip meals if you are not taking food as per your body’s energy needs then your body starts to break down muscles for energy. A loss of muscle mass slows the metabolism.
  • Sleep A lack of sleep unable to regulate glucose levels in your body which makes you have no energy in the body. Good sleep increases metabolism.
  • Diet Ensure your meal is balanced with fresh fruits and vegetables, lean protein and healthy carbohydrates and fats.
  • Exercise make you move physically use more energy and burns calories, habit of doing regular regular exercises boosts metabolism and muscle building exercises improves it further.
  • Habits like smoking, drug usage may improve your metabolism but in long run they affects body naturality.

Protein – Types, Sources, 5 key Benefits

Protein
Breakfast

What is Protein?

The word Protein is derived from the Greek word ‘proteios’, meaning “primary” or “holding the first place”. Protein foods are rich in Proteins. They are the primary ‘working molecules’ within all organisms. They are produced in a two-step process called protein-synthesis, first DNA transcribed into RNA, then RNA translated into protein.

Proteins are made of a large chain of amino acids connected end to end. Set of biochemical reactions that produce amino acids from sources like glucose. 

Twenty plus different amino acids assemble to create proteins needed to build and run a cell in every organism including humans.

Your body will not bio-synthesize all the amino acids, nine essential amino acids (phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine) should fuel your diet to make proteins or for proper functioning. 

Proteins are responsible for a large set of cellular functions. Antibodies, enzymes and hormones are also made up of proteins. Finally, protein food can provide you with energy.

Types of Proteins

Proteins are a mix of one or more chains of amino acids and other elements Carbon, Hydrogen, Oxygen and Nitrogen. Its biochemical bond forms a structure. They are classified into three types based on their internal structure.

  1. Fibrous
  2. Globular
  3. Membrane

Human and animal bodies are more productive in fibrous protein, which is also called scleroproteins, which has a shape of elongated strand and plays many structural roles in your body. Fibrous-protein builds muscle fibre, tendons, bone and connective tissues.

The other main type is globular with a spherical structure and is more water-soluble than the other types of proteins. They perform transporting, catalyzing and regulating within the body. Examples  Antibodies, enzymes, transport proteins, and other hormones.

Membrane proteins handle many cellular functions in the body and are found within cell membranes. They help to transport substances across the membrane and maintain cell structure links.

Protein Foods or Sources

You can find protein in all cellular structures of the body i.e muscles, organs, bones, skin, and hair. There is no mechanism in your body to store proteins, they should come from the diet you eat and in a short period body consumes them.

You might be a vegetarian or non-vegetarian or omnivore. Both plant and animal-based foods help in protein preparation in your body, but meat items will have a complete set of all nine essential amino acids.

In the case of plant-based foods missing one or more essential amino acids, they are prime to build protein. Vegetarians overcome this by consuming a variety of plant-based foods. 

Studies say that consuming meat or non-veg items with its correlated food habits, in the long run, is more likely to cause health issues and shorten your life span.

Protein-rich foods

  • Beans and Legumes – Soybeans, Tofu, Soy milk, Split peas..
  • Dairy and Eggs – Egg, Cottage cheese, Milk, Yogurt ..
  • Nuts and Seeds – Almonds, Cashews, Flax seeds, Peanuts, Pecans, Pumpkin seeds, Sunflower seeds..
  • Meat and Poultry – Hamburger patty, Steak, Venison, Chicken breast, Pork chop, Meat..
  • Fish and Seafood – Fish, Tuna, Cod, Salmon, Shrimp, Lobster..

Dietary Reference Intake report says that a sedentary adult should eat 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. 

An average sedentary man should eat about 56 grams and the average woman should eat about 46 grams of protein per day.

Protein Food 5 key benefits

  • Protein plays a seminal role in building bones, cartilage, muscles and skin. Protein compounds in the red blood cells carry oxygen which helps the supply of nutrients to the entire body.
  • Protein food makes you feel full, stops you more calories intake , burns calories and helps to reduce overweight or weight loss.
  • You can maintain body shape – your body can easily observe protein food with in 30 minutes after your workout. That help you repair and build your muscles. It is good to consume 20 grams of protein food after exercise.
  • Protein helps to improve your body metabolism or digestion process because the protein’s thermic effect on food (TEF) is much higher than that of carbohydrates and fat.
  • Protein food helps to improve your body functionality by regulating hormones and catalyses enzymes. Antibodies in your body can fight viruses and bacteria and protects from diseases.

Ensure that your food is balanced with sufficient nutrients and high consumption of protein bring you side effects or health issues.

9 Important Things To Observe in Myocardial Infarction

Myocardial Infarction
Heart-Attack
  • Myocardial Infarction
  • Symptoms
  • How to diagnose AMI
  • Heart Attack types
  • Causes
  • AMI Treatment

Myocardial Infarction:

Myo means muscle, cardial associates to heart and infarction means the death of tissue lack of blood flow. Acute Myocardial Infarction (AMI) is also called a heart attack in lay terms. AMI is frequently caused by a stoppage or decrease of blood flow to the part of the heart, leading to death of heart muscles. This is the result of a blood clot in the epicardial artery that supplies that territory of the heart muscle. This situation treated as type 1 Myocardial Infarction.

A blood clot is not always the cause of MI, in all living tissues, the blood supply must equal the oxygen demand of the muscle. Any imbalance between demand and supply of the blood leads to rapid heart rate means more demand or a drop in blood pressure may cause myocardial damage, this is treated as type 2 Myocardial Infarction.

Symptoms:

  • Chest pain or discomfort in the center of the  chest
  • Heaviness, tightness, pressure, aching, burning, fullness or squeezing feeling
  • Trouble breathing
  • Pain  in upper body including the arms, left shoulder, back, neck, jaw, or stomach.
  • Abnormal heart beats
  • Vomiting or Nausea
  • Headedness, dizziness

Symptoms and their severity vary from person to person, some may not have any symptoms as well. The degree of severity indicates a greater chance of having a heart attack. Chest pain is the commonly reported symptom. 

Chest pain is a common symptom that makes patients to medical attention. Pain is severe, diffuse, retrosternal and spreads to arms or from jaws to the umbilicus. Usual pain killers will not help you to get relieved from the pain. 

Commonly patients mistake retrosternal burning as an acidic issue and waste valuable time with antacids. The pain needs to be distinguished from other causes of acute severe chest pain that can bring patients to emergency medical help.

How to diagnose AMI

When you suspect a heart attack should admit the hospital immediately, usually to an acute cardiac care unit (ACCU).

An electrocardiogram (ECG) is an important test to confirm the diagnosis of a heart attack. Once hospitalized an ECG should be done without late.

It helps to measure the electrical activity of your heart. There will be a change in electric impulses when heartbeats, an ECG can record these electric signal changes on paper, a doctor can analyze these records to understand heart functioning. 

An ECG takes a short period to diagnose your heart condition without pain. A set of flat electrodes will be attached to your arms, legs and chest to send electric signals to the ECG machine. It is an important diagnostic test to confirm your heart attack and type of heart attack for effective treatment.

Blood tests help to find certain enzymes or proteins levels during a heart attack.

Another method called Echocardiogram uses soundwaves to check the change in the structure and function of the heart.

Coronary angiography is a procedure that uses contrast dye and x-ray pictures to identify blockages in the coronary arteries.

Heart Attack types

Classification of heart attacks based on ECG measurement known as the ST segment. That indicates the area damage inflicted on the heart.

Acute coronary syndrome (ACS) will have significant blockage in the coronary arteries.

ACS will be three types 3 main types

  • STEMI – ST segment elevation myocardial infarction is a most serious type of heart attack due to total blockage of blood supply in the coronary arteries.
  • NSTEM – non-ST segment elevation myocardial infarction is less serious compare to STEMI will be caused with partial blood supply to the heart.
  • unstable angina

Causes

Coronary arteries are the channel to supply blood to your heart, blood blockage or clot in one of your coronary arteries can cause a heart attack. Atherosclerosis is a disease in the Coronary artery is a common cause of heart attack due to fat deposits inside an artery called plaque which develops blood clots or blockage.

All cholesterols are not bad, low-density lipoprotein (LDL) is treated as bad cholesterol sticks inside the walls of the coronary arteries develops plaque. Plaque is a hard substance that blocks blood in the arteries.

Food items like butter, cheese, dairy products, meat, including beef will have a good amount of saturated fats, which helps to build plaque in the arteries.

Are you eating processed food? then it is the source of another kind of fat called hydrogenated fat or trans fat that contributes to blood blockage in the arteries.

Your family history may also be one of the causes of the heart attack. A family with a heart disease in the past is more likely to have a heart attack themselves.

AMI Treatment

AMI treatment should initiate immediately to stop further damage to heart muscles once experience symptoms.

Medication Medication helps to break up or prevent blood clots, immediate medication avoids critical conditions. The Medication as follows-

Situation may arise to mix of above medicines while treatment.

Coronary Angioplasty and Stent – in some cases, these procedures are used to clear blocked or narrowed arteries. 

Bypass Surgery situation demands bypass surgery performed to restore blood flow to heart muscles.

Risk factors & Prevention

Your lifestyle, food habits and other factors may contribute to developing unwanted fat in the body. Fatty deposits affect the blood flow in the arteries results in heart problems. Keep eye on few risk factors which directly or indirectly linked with cardiac issues.

  • Age & Gender After a certain age more likely to experience a heart attack, men with age 45 or older and women with age 55 or older compared to young.
  • Smoking Tobacco usage or smoking is prone to heart diseases that includes passive smokers too in long run.
  • Overweight or Obesity Your overweight or obesity can invite other health issues like diabetes, blood cholesterol, high blood pressure. Maintain Body Mass Index to reduce heart risks.
  • Diabetes When your body is not producing enough insulin or is unable to utilize insulin properly in the energy generation in the body, that rises sugar levels in the blood. High sugar levels in the blood harm your heart functioning.
  • Stress how your body responds to stress is one of the factors that influence your heart function. The practice of yoga or regular body exercise keep you away from stress or you can able to manage stress.
  • High blood cholesterol Bad cholesterol like low-density lipoprotein deposits or high levels of triglycerides in your arteries is directly linked to your food habits.
  • High blood pressure In the long term, high blood pressure can damage arteries keep your heart at risk. High blood pressure with other factors like obesity, diabetes increases your heart risk further.
  • Sedentary lifestyle No physical activity and sticky table jobs lead to obesity or overweight that is indirectly linked to blood cholesterol.
  • Usage of illicit drug Using drugs like cocaine or amphetamines can damage coronary arteries that can cause a heart attack also impacts your nerve system.

There are other measures to be taken to prevent heart attacks, include rich grains or siridhanya, vegetables, fruits and lean protein in your diet. Regular exercise and other physical activities improve your body metabolism. Take proper medicine to prevent subsequent heart attacks in the future.