How to improve digestion quickly at home

In this post, we will discuss how to improve digestion quickly at home. we will give you some tips to keep it healthy. following tips will also help to those who are suffering from any gut issue. 

  It plays important role in living a healthy lifestyle. how much we digest is more important than how much we eat, it depends your stomach health.

  A strong digestive system is responsible for proper nutrient absorption. the food that we consume in our daily life has macro and micro nutrients, which our body needs to function well. after absorbing the nutrient properly, it travels through our blood cell throughout the body.

how our digestive system get weakens

  We make some mistakes in our daily life that weakens our digestion. eating junk food, sedentary lifestyle, not chewing food properly, drinking water with meals are some activities affects badly, which we will discuss in brief.

Symptoms of poor digestive system  

  Here are some symptoms like bloated stomach, gas, heart burn, constipation and food intolerance to identify unhealthy gut. if you are facing any above symptoms, you must fix it with the help of tips we will discuss. it may not harm today but can harm your liver and intestine in future.

12 tips to improve digestion 

1. Vegetables and fruits - 

At least your 1-2 meals should contain steamed or raw vegetables. they are rich in fibers which helps in proper breakdown of food. they are also rich in enzymes, vitamins and minerals. broccoli, cucumber, spinach, carrots etc are good enough in fiber, vitamins and minerals. when we talk about fruits, they are also high in vitamins, minerals and antioxidant. you can have oranges, apple, pomegranate, guava, kiwi etc. in snack (1-2 fruits daily). you can shuffle vegetables and fruits daily to have variety of vitamins and minerals.

2. Eat more Complex carbs -

choosing a complex carbs instead of simple carbs would be better option to keep your gut healthy as they contain fiber and vitamins. they are considered as a good source of carbs and simple carbs as bad source. simple cards are quickly digestible, they can cause stomach issues like constipation and bloating. on the other hand, complex carbs are slowly digestible, they provide sustainable energy for a long time. oats, brown rice, whole wheat, sweet potatoes etc. are sources of complex carbs. click here for more carbohydrate info

3. Sufficient water - 

Water is essential for our overall health. it helps to break down the food so that nutrients can be absorbed properly and also helps to thin and soften the food to prevent against constipation problem. but keep in mind, drinking water with your meals or just after your meals can kill your ingestion process, so avoid this mistake.

4. Probiotics - 

Probiotics are combination of good bacteria helps to keep your gut healthy. our intestine has good and bad bacteria both in which 80% are good and 20% are bad. adding a probiotic in your diet will help you to maintain the ratio of bacteria. curd, kefir, sauerkraut, kimchi, are sources of good bacteria, I think curd is best as it is cheap and available easily.

5. Healthy fats - 

Omega 3 and Omega 6 Omega 9 and unsaturated fats are considered as healthy fats peanut walnut almond cashews fatty fish olive oil are rich in healthy fats they are important to maintain your heart health brain function and hormonal balance as well as help in proper nutrient absorption. studies have found that adding a healthy fat rich foods in your diet will prevent inflammatory bowel disease.

6. Avoid junk foods - 

Junk food are high in calories. when we talk about macro breakdown, they all contain simple carbohydrates and unhealthy fat. this kind of food can kill the good bacteria and increase the bad bacteria as we have discussed all the bad effects of junk food in a previous post. they are zero in fiber, vitamins and minerals. they can disturb your gut health as well as your overall health.

7. Avoid sedentary lifestyle - 

Lifestyle where we have zero relation with exercise or any physical activity. lying on a bed, scrolling social media, video games, TV, watching movies, watching Netflix etc. are examples of living sedentary Lifestyle. always sitting can compress your abdomen which can cause bloating, heartburn, gas and constipation issues. being lazy and inactive all the day can cause improper functioning of internal organs and many more problems. try to do walking, cycling, gym, dance, etc. daily for just 1 hour. 

8. Chew your food - 

It is said that half digestion of food should be completed in mouth. when we chew food, saliva is released from salivary gland. saliva contain digestive juices which break down starch. it also help to smooth and soften food, so that it can pass through our esophagus (food pipe), but most of people don't even chew their food properly which can leads to incomplete breakdown of food in mouth. it is said that, we should chew a morsel 32 times.

9. Avoid drinking water with meals -  

Most of people drink water with meals or just after meals which disturbs the process of food breakdown. after taking a meal, our body temperature slowly rise to break down the food but drinking water can decrease the temperature, which leads to indigestion issues. so keep in mind that, never drink water with meal or just after a meal. you can drink water after 30-40 minutes.

10. Avoid taking shower after meal - 

As we have discussed above that our body temperature slightly rise after taking a meal to break down food. same condition applies, when we take bath or shower just after meal, it decrease the temperature which again disturb the digestion process and cause the problem of indigestion and bloating.

11. Yoga to boost your digestive health -

Yoga is Indian traditional practices for physical and mental improvement. it is originated from ancient India. there is a different stretching movements in Yoga called 'Asana'. there is also an Asana to improve digestion which is called 'vajrasana'. after eating food you should do this Asana for 5 to 10 minutes. Method to perform - bend both legs from the knee and sit on the ankles. both toes and knees should be connected. stay on the top of soles of the feet, back should be straight, keep your hand on knees without bending your elbows, palm should be facing down do it for 5-10 minutes in beginning days, then you can slowly raise the time, after you get habitual

12. Daily 7-8 hours good quality sleep -

We have discussed about impact of quality sleep on our health in a previous post. now, how the quality sleep can help in our digestive system. studies have found that our digestive system work on it peak level during sleep. if we do not sleep well then our digestion process will not work so efficiently.

So, following this easy steps would build a strong digestive system at home. these steps are not so complicated and tough to follow. these steps will definitely help to give you results.

Thanks for reading

12 Ways to boost your Immune system naturally at home

 

Today we will discuss about 12 ways that will help you to boost your Immune system naturally at home. these are 100% natural and proven ways. it all includes customizing your diet, that will give you such results.

  In simple words, immunity is capability of your body to resist the harmful microorganisms and bacteria, it protects you from getting sick. it plays important role in our daily life as we are surrounded by millions of bacteria and microorganisms that can causes fever, cold, typhoid, influenza, flues etc. 

  There are some activities which can reduce our immunity. stress, anxiety, eating junk food, alcohol consumption, smoking, are some activities which affects negatively. 

   So, we'll tell about some do's and don'ts that you should follow to improve it naturally. indirectly, we are aiming a healthy lifestyle which is natural way to improve your body resistance power against bacteria and viruses.

Immunity against Covid-19

  as we all are suffering from this pandemic, corona is kind of viruses which directly attacks on internal organs such lungs, then liver, kidneys etc. we should follow guidelines given by our government and doctors. our immune system plays role in recovering from corona viruses. There is risk of dying from corona for people with low immunity as their body is not capable to fight with this viruses.

  so, we should do all the possible remedies at home. our below discussed ways will help you out. keep in mind immunity is important but its not everything to save us from corona, wearing mask, social distancing, avoid all unnecessary traveling, clean your hands regularly with soap or alcohol based sanitizer are important.

Let's discuss about 12 important ways to boost your immune system naturally at home

1. Vitamin C rich foods - Vitamin C is important vitamin for skin bones, tissue repair and also a great immune booster vitamin. it mostly found in citrus fruits such as lemon, oranges, Indian gooseberry (amla), strawberry. I would recommend to drink lemon juice daily or orange juice. lemon juice would be easy and quick process.
   
   
2. Anti-oxidant rich foods - Anti-oxidants are naturally found in our body. our body produces some antioxidants itself. they help to prevent cell damage caused by free radicals. it is important substance in improving our resistance power. garlic, ginger, cinnamon, black pepper, lemon, turmeric etc. are antioxidant rich foods. adding cinnamon powder or black pepper would be easy and time conserving process.
   
3. Healthy fats rich foods - Healthy fats are much important macro-nutrient in living a healthy life. they are helpful in maintaining our hormones level, brain functioning and healthy heart as well as its helpful in proper functioning of immune system. we should target peanuts, walnuts, almonds, cashews, olive oil, flaxseeds, chia seeds etc. to complete our healthy fats requirement. they are rich in omega-3, omega-6, omega-9 and unsaturated fats. at least 1-2 foods should be in your diet. eat a tbsp of flaxseeds or chia seeds with your meal would be easy and time conserving or use a almonds or cashews in your snacks
   
4. Protein rich foods - Protein contains Essential Amino Acid, Non-essential Amino Acid and Semi-essential Amino Acid, which are responsible for muscle repairing and growth. it also helps in formation of more anti-bodies which will result in improved immune system. milk, eggs, chicken, fish, soya beans, paneer are high in protein. boiled eggs or egg omellete in your breakfast and warm milk before sleep would be good option.
   

   

   Image - Marco Verch Professional Photographer

5. vegetables and fruits - Eating raw green veggies with at least 1-2 meals everyday would be great job. your stomach health should be better if you want a better immune function. if you are facing constipation or any digestion issue veggies will help you to fix that issue as they contains lots of fibers and digestive enzymes. green vegetables also contains high amount of vitamins and minerals. broccoli, cucumber, spinach, carrots, etc are best vegetables to be in your meals, you can steam them before eating. when we talk about fruits, they are also high in vitamins and minerals. orange, apple, pomegranate, guava etc. are best to be your snacks. you can use alternate fruits and vegetables daily to get different vitamins and minerals.
   
   
   
6. Daily exercise - Daily exercise for 1 hour would be smarter way to be in shape as well as improve your immunity power. sweating during workout will flush all toxins and bad bacteria from your body. it will help to improve your heart functioning as your heart rate increases during workout and improve your respiratory system too. overall your internal organ functioning will get better. it will improve blood circulation means nutrients will be supplied properly in each parts of body. you can do skipping, push ups, squats, stretching, dance, zumba, aerobics and other body weight exercises, if you do home workout.
   
   
   
7. Daily 7-8 hour quality sleep - Quality sleep is one of the most important factor for living healthy life. studies have found that people with sufficient sleep have stronger immune system as compared to people with short sleep. quality of sleep helps in hormonal balance. it also helps to improve your heart health as studies have also found that people with short sleep has risk of heart disease. 

   

   Image - google | Eric Minbiole
   

   
   
8. Sufficient liters of water - Hydrated body always functions better over dehydrated body. 3-4 liters of water daily is help for better blood circulation, kidney filtration, flush toxins through urine. staying hydrated will definitely help you out.

   

   Image - google | Marco Verch Professional Photographer

   
   
9. Maintain your stress level - When we are stressed, angry or depressed, our adrenal gland release a hormone called 'cortisol'. it is responsible for most of our health problems, for example - hair fall, muscle loss, fat gain, hormone imbalance, lower your bacteria resisting ability, high blood pressure etc. are symptoms of when your body produces too much of cortisol. balancing it would be great as our body need in little amount to maintain inflammation levels, regulating blood sugar level and metabolism.

   

    Image - google | Firesam

   
   
10. Limit your sugar intake - Sugar is part of our daily routine. coffee, tea, sweets, candies, cold and cakes are sugary foods increase your blood sugar level significantly, which kills the good bacteria in your intestine which is not good for your immune health. sometimes you can use honey and jaggery instead of sugar.
    
    
    
11. Avoid alcohol consumption - Avoiding alcohol consumption would be great step to  boost your immunity. as we all know that, drinking alcohol can harm our body. so can you think that alcohol will improve our immunity, 100% No! alcohol will damage our internal organs as well as dehydration, droop vitamin C levels, increase sugar level, anxiety, depression, stress are causes of alcohol consumption.
    
    
    
12. Avoid junk foods - Junk foods are high caloric foods contains high amount of simple carbohydrate and saturated fats. in previous article, we have discussed about health problems with junk foods. so how it affects? as we have discussed, junk foods increase our blood sugar level, kills good bacteria and promotes bad bacteria in intestine. so, avoid junk foods for better health.   
    
    
    

These are our 12 ways which will help you to boost you immune power naturally at home, these all ways are not much complicated or tough to follow. following these steps will definitely help you.

Thanks for reading 

3 Best Biceps exercises for beginners with dumbbells

 In this post, we will discuss about 3 best biceps exercises for beginners with dumbbells. as we know there are lots of biceps exercises for which we need different machines and equipment like barbells, weights, preacher curl machine, cables etc. but today we will tell you that we can train biceps from dumbbells also.

   Biceps is one such muscle of our body which is demand of our today's new generation. 70% of guys like to train biceps mostly in gyms. they only like big and muscular biceps so that's why most gym goers train their biceps daily, training your biceps daily can limit your biceps growth, it is a small muscle that works in mostly exercises like chin ups, pull ups, lat pull down, bent over rows etc. that's why we don't have to do biceps more than twice a week.

Biceps exercise with dumbbells at home

We can do all this exercise at our home easily. for this, we just need a pair of dumbbells which is not very expensive. dumbbells are useful in other exercises also, so buying dumbbells is a good investment because our gyms are also closed due to pandemic, so buy a dumbbells and exercise at home.

Biceps exercise with dumbbells for beginners 

As you are a beginners, you do not need advance techniques and much variations in your biceps. your body will respond more as compared to intermediates. keeping this in mind, we will tell you 3 best biceps exercises that will train hit biceps from all the angles, so that your biceps will grow.

Best biceps exercises for you

first of all, we have to understand that each exercise will benefit a different part of the biceps. but before talking about exercises, we will know about the parts of biceps.

Biceps has mainly two parts(heads) -

1. Long head - The outer face of biceps is known as long head which helps in flexion movement of elbow and abduction of shoulder.     
2. Short head - The inner face of biceps is known as short head. it is attached to shoulder blade (Scapula), which stabilize the shoulder joint. it also helps in flexing elbow and abduction of shoulder.

image - google | King of the gyms

Let's talk about, 3 best exercises:

1. Dumbbells biceps curls -
This is the best exercise to train overall biceps (long head and short head), this is commonly performed exercise for biceps in gyms. 

→Method - take a medium heavy weight according to you, then stand in straight position. your palms face should be in front, then curl your elbow in upward direction, let your biceps be contract, then get back your curled elbow to normal position, repeat this action. do 3-4 sets of 10-12 reps in each sets, increase weight weekly accordingly.

→ Weight - 5-10 kg.

→ Sets - 3-4 sets

→ Reps - 10-12 reps in each set

→ Target heads - long head and short head

→ Equipment - pair of dumbbells

image - google | Anabolic aliens

2. Hammer curls -

Hammer curls is one of best exercise to target long of bicep. performing this exercise will also help to grow your forearm(extensor) too. method is same as dumbbells biceps curls. just bend the palms in.

→ Method - Take a medium heavy weight dumbbells, then stand straight, palms should be facing each other, then curl your elbow in upward direction, let your biceps long head be contract, then get back your curled elbow downward to normal position, repeat this action. do 3-4 sets of 10-12 reps in each set.

→ Weight - 5-10 kg.

→ Sets - 3-4 sets

→ Reps - 10-12 reps in each set

→ Target heads - long head 

→ Equipment - pair of dumbbells

image - google | Anabolic aliens

3. Concentration curls -

Concentration curls are one of the best exercise for short head of biceps. this is isolation exercise done with a low weight dumbbell. in this exercise, we have to make a muscle-mind connection, our entire focus should be on the contraction and expansion of our biceps. this is done alternately with one hand.

→ Method - Take a low weight dumbbell in right hand, then sit on the edge of bench or chair, place your elbow in your right inner thigh (stable your elbow and shoulder so that it cannot move), then curl your elbow in upwards direction and allow your bicep to contract. then get back your curled elbow in downwards to normal position, repeat this action. do 2-3 sets with 10-12 reps in each set, do the same set with left hand.  

→ Weight - 2.5-5 kg.

→ Sets - 2-3 sets

→ Reps - 10-12 reps in each set

→ Target heads - short head 

→ Equipment - pair of dumbbells

image - google | Anabolic aliens

This was our best 3 exercise which will target your overall biceps. if you are searching for such biceps exercise that can done at home only with dumbbells, then you must try this exercises.   

Thanks for reading

 

Supplements for bodybuilding | Best supplements for muscle growth

In this post, we will discuss about top 3 best supplements for bodybuilding, but before coming to the point. let's discuss about 'what are supplements and why they are used' ? supplements are dietary products generally available in the form of  powder and pills. they contains a particular nutrient in sufficient amount as it helps to complete daily requirement of that particular nutrient. bodybuilders has high requirement of nutrients as compared to normal guy. that's the reason, every bodybuilder or fitness model is familiar with supplements. Optimum Nutrition, Muscle Blaze, Ultimate Nutrition, Dymatize, Bpi sports etc. are the most popular and widely used brands as they are on top in quality wise. majorly used supplements for bodybuilding  are Whey protein, Pre-workouts, Glutamine, BCAAs, Multivitamins, Weight gainers etc. are most used supplements. 

 

image - google | Sérgio Raul Abreu

Top 3 Supplements for Bodybuilding

1. Whey protein - Whey protein is most useful supplement for bodybuilding as we have discussed in previous post. it is used whether bodybuilder is in bulking phase or cutting. they need sufficient amount of protein in their daily meals to maintain their muscle size and gains. whey protein should be on top of your priority list, if you are searching top supplement for bodybuilding. it helps to improve muscle functioning and promotes muscle growth. using a scoop of whey protein with water just after workout would be more beneficial for muscle recovery. this is only lean protein source for vegetarian as all other vegetarian source of protein contains much carbs and fats such as milk, soya, paneer, tofu etc.             

   

   image - google | flickr

                                                                                           
   
2. Creatine - Creatine is also most cheapest and useful supplement for bodybuilding. it is generally used during on-season of bodybuilder. it is used to increase strength and more muscle mass. creatine is already present in our muscle cells which help us to lift heavy weights. adding a creatine as supplement will help to increase creatine level in muscle cells which leads to increase in our strength and power. scientifically studies have found that, creatine increase ATP (Adenosine Triphosphate) production in our muscle cells, which provides more energy during workout. let's talk about its side-effects, you have heard the statement "creatine causes kidney damage". let me clear, this is just a myth. it is safe supplement. kidney damage case was rare due to overdosing. normal dosage should be in between 3-8 grams and 3-4 litres of daily water intake. sufficient amount of water is important to regulate creatine in our body.       

   

   image google | flickr

   
   
3. BCAA - BCAA (Branched Chain Amino Acid) is popular and useful supplement in bodybuilding. it is used to prevent muscle loss and promotes muscle recovery. it contains leucine, isoleucine, valine which are responsible for preventing muscle loss. it is helpful in cutting programs of bodybuilders and fitness models. during their cutting time, their carbs intake is low as they want to drop their body fat percent. cutting time is time where athlete can loss muscle easily due to intense dieting which is not good, BCAA is important supplement at time of cutting.                                                     

   

   image - google | flickr

   
   

These 3 supplement are best supplement for muscle growth. you can go for this supplement, if you are searching most useful supplements for bodybuilding.                                                                                                     

Best Forearm exercise for beginners

image download - google | Power Company Climbing

In this post, we will discuss about forearm exercise. forearm is one of most visible and attractive muscle in our body. muscular forearms are always looks much better than thin forearms. guy with thick forearm always looks more stronger. this muscle is identity of strong and powerful grip, usually athletes have stronger and bigger forearms as they have strong grip. they are visible when you are wearing half sleeves T-shirt or shirt with folded sleeves it looks awesome.

Best Forearm exercise for you :-

Before talking about best forearm exercise, let me tell you that every exercise is good and best to hit a target muscle, when performed with correct form, sets and posture. we should always choose those exercise or variations of those exercise which can hit our overall muscle. hitting overall muscle means that training every part of targeted muscle group. for example - forearms muscle has mainly two parts - named 'Flexor' and 'Extensor'. Flexor is inner face of our forearm helps in flexion movement, extensor is outer face of our forearm helps to produces extension at wrist and fingers.

the combination of forearm exercise we will show is best to target both Flexor and Extensor of your forearms.

Top 3 Forearm exercises :-

1. Behind the back barbell wrist curl - Take a barbell behind your hip and stand straight, roll your fingers inwards with flexing you wrist. let your flexor muscle be contract, then get back your fingers and wrist to normal position and repeat this action. do 3-4 sets of this exercise with 15-20 reps in each sets, weight should be medium.                                                                                                    

image download - Fitness and Power

2. Reverse barbell curls - This exercise is similar as barbell biceps curls but difference is of taking grip. reverse barbell has pronated grip (palms facing down) focuses on your extensor (Brachioradialis) take barbell with pronated grip curl your elbow as you do barbell biceps curls 3-4 sets with 12-15 reps in each sets, weight should be medium not too heavy.
 

image download - Jeff Fishburn

                                 

3. Barbell seated wrist extension - Wrist extension is best exercise for your extensor muscle. sit on end of bench take a barbell with pronated grip (palms facing down), put your elbows on your thighs move your wrist in upward direction as your extensor should be contract, then repeat this action. do 2-3 sets weight should be light.                                                                                                                                                                  

Image download - WorkoutLabs

These three forearm exercises variation is best to build huge forearms, do this exercise twice a week. you should try this exercises. it will definitely give you results in 2-3 months.    

 

Thanks for reading                                                                                        

Weight gain diet | Skinny fat guys | Hardgainers

 In this post we will discuss about weight gain diet and some important tips for skinny guys. those guys who has thin body with some fat are known as skinny guys. they are highly recommended to add the food in the diet plan which we will discuss in this post. we will suggest food list and tips for gain weight fast naturally.

Who are skinny guys?

Skinny guys are thin body guys with some fat in their body, who are facing difficulty in gaining weight and muscle. they are usually hard gainers, they are considered as unattractive and ugly. their metabolism is very high as they burn calories faster.

Maintenance calories  

High caloric food should be added to their daily diet. they need to eat more calories than their maintenance calories. maintenance calories are those calories which is required to maintain our current weight. skinny guy should eat more than their maintenance calories to gain weight.

sometimes they can go for junk food and fast food also. main reason for your weight gain and loss is over-eating and under-eating according to your maintenance calories, when you eat more you'll start gaining weight and when you eat less than your maintenance calories you will loss your weight as result. this is the main concept of our weight gain diet.

Food list for weight gain diet 

1. 
   Whole grains
2. Peanut butter
3. Banana
4. Oats
5. Almonds 
6. Cashews
7. Desi ghee 
8. Flaxseeds
9. Eggs
10. 
    Potatoes
11. Sweet potatoes
12. Bread
13. Chicken
14. Red meat
15. Cheese
16. Paneer

 
this all food items are best for your weight gain diet. you definitely add this foods in your daily life.

Weight gain diet tips 

You ave to add and customize your breakfast, lunch, snacks and dinner with above food items. you will definitely achieve your goal, be consistent towards it. 

all the best

Thanks for reading

Whey protein side effects

                  Side effects of whey protein

 

In this post, we will discuss about the side effects of whey protein supplement , but before talking about its side effects.

let us discuss about 'what is whey protein?'

     whey protein is supplement that is generally used by athletes to improve their muscle growth and functioning. it is extracted from cow's milk. watery portion of milk that separates from curd when making cheese is a whey liquid, which is dehydrated and filtered in factories. the process of making whey protein is same in every supplement brand. digestive enzymes, BCAAs, flavours, artificial sweeteners, preservatives etc. are added at the time of packaging and branding. after that, they are distributed in market for selling.

Now, the question arises 'what are the side effects?' 

    As we know, whey protein is milk based supplement it has no side effects (except any medical condition). protein is requirement of every human being. it is very useful supplement for those who has busy daily schedule. adding whey protein in their daily diet will help them to complete their daily protein requirement. almost every athlete is using this supplement in his daily life because their daily requirement is very high as compared to normal guy. 

  At the end, conclusion is that, whey protein is good supplement with no side effects.

top 5 high protein foods