Eyelashes are just like any part of your body; you may
need to spend more time trying to get long, thick eyelashes and curled
eyelashes.
Some are
looking for the easiest way, such as installing ready-made false eyelashes.
Every woman,
seeks thick and long eyelashes, which give her a beautiful look.
Long and
thick eyelashes are also one of the signs of beauty for women; and if you are suffering from empty and few eyelashes the
solution is here Revamin Lash.
What is revamin lash?:
Revamin Lash
is a modern eyelash serum dedicated to people who want to improve the condition
of their eyelashes; the product was created based on safe, tested and natural
ingredients.
The formula
lengthens and thickens lashes, stimulates their growth and prevents them from
falling out. Revamin Lash deeply nourishes lashes and eyelid skin, creating
optimum conditions for eyelash growth.
Regular use
of Revamin Lash serum allows the effect of long and thick eyelashes to be
achieved. The product is safe for the eyes and does not irritate the eyelid
skin, which makes it a popular choice. The first effects are visible after just
3 weeks of use
What can Revamin Lash
does for your lash:
1- Accelerate
eyelash growth.
2- Strengthen
the hair structure.
3- Visibly
thicken and lengthen the lashes.
4- Moisturize
and improve their appearance.
How Revamin Lash works:
Revamin Lash
is a eyelash serum, which was created from the highest quality natural
ingredients, so as to ensure maximum efficiency and safety of use.
Regular
application of the product makes the eyelashes:
1- Longer and thicker:
Zinc and
caffeine contained in the product stimulate the bulbs, which contributes to
faster eyelash growth.
2- Thickened:
Biotin and
panthenol have a positive effect on hair structure, making the hair nourished,
stronger and thicker.
3- Nourished and strengthened:
The use of
the product will strengthen and nourish weak hair, which is exposed to external
factors every day. This is due to the glycerine contained in the product, which
nourishes the hair, and sodium hyaluronate, which makes the hair more
resistant.
4- Deeply moisturized:
It is very
important to keep your skin and hair hydrated. The natural moisture in the
product may be due to the urea it contains.
Revamin Lash
Ingredients:
The rich
composition of the Revamin Lash eyelash serum definitely distinguishes it from
other products. The combination of so many active ingredients allows for the
natural growth and conditioning of the eyelashes.
Lettuce is
one of the famous leafy vegetables that are light on the stomach and great for
their benefits to the body.
Lettuce is
considered one of the most important dishes that are placed on the table as a
salad all over the world, and its leaves are also added to burgers, shawarma, and a number of other dishes.
Lettuce
leaves contain large amounts of vitamins and minerals with very few calories.
It is an
excellent source of vitamin A, vitamin C, folate; and vitamin K which is
important for blood clotting; it also contains potassium; Which helps regulate
blood pressure.
as well as
copper, and iron are important for the formation of red blood cells, also
manganese which contribute to the regulation of brain and nerve functions.
The
benefits of lettuce for health:
*Lettuce
contains high levels of potassium, which contributes to maintaining a healthy
heart and blood circulation.
*Its folate
content may contribute to preventing serious complications of the heart, by
breaking down the amino acid homocysteine, whose high level in the blood is linked
to cardiovascular disease (A 2015 review published in Nutrition Journal
indicated that people with folic acid deficiency had elevated levels of homocysteine in the blood).
*Lettuce
also contains fiber that contributes to maintaining normal cholesterol levels,
and the antioxidant vitamins available in lettuce, such as vitamin A and
vitamin C, may help reduce cholesterol buildup in the arteries.
*Contains
nutrients useful for lowering blood pressure, as the consumption of high
amounts of potassium is associated with lowering the level of blood pressure,
according to what was indicated by the journal Current Hypertension Reports in 2011,(Potassium is available in large amounts in red lettuce, which
in turn lowers blood pressure by decreasing the effects of high sodium, in
addition to helping to dilate blood vessels).
*Lettuce is
a source of folate, which is essential for pregnant women, it is a group of B
vitamins.
The deficiency of this vitamin in pregnant women is associated with pregnancy complications,
including low birth weight babe, fetal abnormalities; Spina bifida, or premature
birth.
But it is
important for the pregnant woman before eating lettuce to wash it well, and
keep it in the correct way; In order to reduce the risk of contamination.
*Lettuce is
a vegetable that does not contain large amounts of carbohydrates and calories,
and therefore it is suitable for the diet of diabetics.
*Lettuce,
like other leafy vegetables, is a source of vitamin K, which is very important
and necessary for building bones, increasing their density, and preventing
fragility.
*Eating
lettuce helps promote skin health, vitamin A, which is present in high amounts
in it, is necessary for skin health, and a deficiency of this vitamin in the
body leads to skin problems.
*Lettuce
contains anti-inflammatory and nutrients that help prevent acne and skin
problems, such as antioxidants, potassium, and B-complex vitamins.
Also, the
low glycemic index of lettuce helps prevent pimples and acne.
*The fiber
in lettuce promotes digestion, avoiding other digestive ailments such as
constipation and bloating, it can also relieve stomach pain.
*The
presence of vitamins A and C in lettuce makes it a good food for the immune
system, and lettuce also has antimicrobial properties.
*The
potassium in lettuce boosts muscle strength as well, and low potassium levels
have been linked to muscle weakness, and a Swedish study found that eating
vegetables, especially lettuce, can boost muscle strength.
*vitamin
A in lettuce helps increase the rate of skin cell renewal, and the potassium in
lettuce improves blood circulation, thus providing oxygen and other nutrients
to the skin.
*Lettuce is
high in water, so it can help prevent dehydration, especially during the hot
summer months, keeping the body hydrated.
Benefits of lettuce for
weight loss:
Among the
things that help lose weight is eating vegetables in appropriate quantities in
diets.
Red lettuce which contains a high amount of water and a low number of calories is a great choice for people who follow weight-loss diets.
Also, the
high fiber content of lettuce is also associated with a feeling of satiety and
fullness; according to a study published in The American Journal of Clinical
Nutrition in 2008.
How to choose lettuce:
Choose lettuce with a whole head.
Make sure
the leaves are crisp, not dry, smooth, dark green, and bright because they
are a great source of vitamin C, folate, beta-carotene, iron, calcium, and
other dietary fiber.
Avoid
wrinkled, wilted, or rust-brown leaves.
Lettuce is
mostly eaten raw, so before serving, remove any brown, wilted, or decayed leaves
and then wash the leaves well, and dry them to remove any dirt or insects.
How to store lettuce:
Proper
storage is critical to maintaining its freshness, and the best way to store lettuce
is to keep it unwashed in an airtight container, or in a plastic bag and store
it in the upper section of the refrigerator.
Keep it away
from fruits that produce ethylene gas, such as apples, bananas, and melons, as
they speed up the deterioration of the lettuce by increasing brown spots on the
leaves and causing damage.
Dangers of eating
lettuce:
Lettuce is a
safe vegetable and has no side effects, but its high vitamin K content can
cause problems for people who take blood-thinner medications.
The bottom line:
There are many
types of lettuce, but the best of them are the leafy ones, in addition to the
romaine lettuce, because they are rich in nutrients.
Lettuce is a
low-calorie food, as every 100 grams gives 16 calories, and the water content
of lettuce is about 94%, while the other 6% consists mainly of carbohydrates,
fiber, vitamins, and minerals.
Some people
use lettuce as a healthy ingredient to be added to various juices, due to its
mild flavor.
Since you
know the benefits of lettuce, you should include it in your daily diet.
Avocado is a
distinctive fruit in its shape, and taste; it is not only the nutrients that it
contains, and what it provides to the body; rather, it exceeds it to provide
many cosmetic properties for hair and skin as well.
Avocado
fruit contains a high percentage of skin-friendly minerals such as iron,
calcium, potassium, copper, magnesium, etc., in addition to vitamins A, E, B, and K and unsaturated fats, so it is recommended to make avocado face masks.
Avocado
benefits for the skin:
1- Treats dry skin:
Avocado
helps soften and moisturize dry skin, the fatty acids in avocado easily
penetrate deep into the skin to replenish and moisture it, in addition, it is
suitable for all skin types.
2- Reducing wrinkles that appear due
to aging:
Avocado
contains a large number of antioxidants and has anti-aging properties.
Avocado
improves collagen production, which maintains skin elasticity and firmness, it
also regenerates cells and enhances blood circulation in the body.
Consuming an
amount of avocado daily helps in boosting cells from harmful free radicals.
You can also
use avocado oil to massage the skin a few times a week.
3- Get rid of scars and spots:
Avocado
helps get rid of scars and spots that may appear on the skin due to acne,
pimples, eczema, minor burns, or scrapes.
Vitamin E, omega
3, and fatty acids help repair damaged tissue and improve the appearance of
scars, it also speeds up the healing process and prevents the formation of new
scars.
4- Improves skin texture:
Avocado can
help improve skin texture, the fatty acids, vitamin C, and oleic acid present in
avocados reduce the appearance of hyperpigmentation.
In addition,
its antioxidant properties help protect the skin from harmful UV rays, thus, it
prevents sunburn.
5- Skin Moisturizing:
It works as
an amazing moisturizer for the skin as it contains several vitamins such as
vitamin (A), vitamin (B), (E), and (K) and it also adds natural moisture to the
skin and makes it fresh and glowing.
It is also rich
in minerals, such as calcium, iron, sodium, zinc, potassium, copper, and
magnesium.
6- Oily skin treatment:
Avocado and
eggs are useful for getting rid of oily skin.
If your skin is too oily, this excess sebum
causes acne breakouts.
Therefore, this mask has proven its ability to prevent
excess oil on the skin.
Avocado face masks for
glowing skin:
Natural masks from avocado for fresh skin.
It helps to treat many problems in the skin, so get fresh and
radiant skin through avocado masks with other natural ingredients.
1-
Avocado face mask with honey and milk:
This mixture
helps reduce the appearance of acne and moisturizes the skin.
Milk helps
soften the skin and improve its texture.
How to
prepare and use:
*Put one
mashed avocado with one tablespoon of honey and one tablespoon of yogurt.
*Mix the
ingredients together well.
* Spread it
on your face.
* Leave the
mixture for 30 minutes on the face.
* Remove it
with lukewarm water.
* Repeat the
mask once a week to soften and nourish your skin.
2- Avocado face mask with
oats and olive oil:
This mixture
helps remove blackheads.
Oats help
removes excess oil and dirt by exfoliating dead skin cells.
How to
prepare and use:
* Put half a
mashed avocado, a tablespoon of oats, a tablespoon of olive oil, and a teaspoon
of milk.
* Mix the
ingredients together well.
* Spread it
on your face.
* Leave the
mixture for 30 minutes on the face.
* Rub the
mixture in circular motions on your skin to remove blackheads.
* Remove it
with lukewarm water.
* Repeat
this experience once every 10 days or two weeks to keep your skin young and
healthy.
3- Avocado and egg face mask:
This mask helps
moisturize the skin and remove acne.
Eggs help
get rid of the deposits inside the pores, and also help absorb excess oils on
the skin.
How to
prepare and use:
* Mash a
quarter of an avocado with one egg white and a tablespoon of lemon juice.
One of the things that any girl or a young woman may
worry about is the delay or irregularity of her period, especially if she is
still an unmarried girl or a wife who is not waiting for the news of a sudden
pregnancy.
A missed or
late period does not always mean that you are pregnant, there are some other
factors that can cause your period to be late.
While a
missed period is a hallmark of early pregnancy, a missed period can be due to a
number of factors and conditions.
Reasons for delayed
menstruation:
The symptoms
of menstruation are different for every woman, you may have physical symptoms
such as bloating or gas, or emotional symptoms such as sadness or both, the
symptoms may also change with time.
1-stress and anxiety:
A negative
factor affecting a person’s health, whether he is a man or a woman, which leads
to a deficiency of some hormones in the body, but the effect of stress on the
woman appears immediately in the form of delayed ovulation, and then the delay
of the menstrual cycle and sometimes affects the degree of pain she feels during
the menstrual period itself.
2-weight gain:
Have you
noticed that after marriage you have gained weight? You may think this is a
myth, but studies have indicated that most women gain weight after marriage.
There are
many reasons behind this, but the most important are stability and psychological
comfort.
On the other
hand, weight gain has a significant impact on irregular menstruation, as body
fat affects the production of estrogen and increases its levels, which can
cause irregular menstruation.
3-pathological thinness:
It leads to
general weakness and anemia, and then irregular glands and hormone secretion,
all of this leads to irregular menstruation, even interruption and
stopping sometimes, and in this case, you should pay attention to proper
nutrition and eat foods that help treat anemia.
4-Lack of sleep:
Not getting
enough sleep at night can affect not only your physical health but also the
regularity of your menstrual cycle. Make sure you get enough sleep between 6
and 8 hours at night.
5-chronic diseases:
Taking some
medications, especially depression and cancer medications, and changing them
constantly may negatively affect the regularity of the menstrual cycle, so you
should see your doctor if you experience this problem.
6-Colds:
Episodic
diseases and general weakness resulting from them affect ovulation and lead to
a delay in the menstrual cycle, even if it is an accidental delay that
disappears with the demise of the problem.
If your
period is late because you suffer from immune diseases or minor surgeries,
don't worry, your body is in survival mode at the moment and will return to
normal once all other bodily functions resume their normal rhythm.
7- Biological clock:
Disruption
of the biological clock of your body leads to disturbances in the body that
appear first in the functioning of the digestive and reproductive systems and
in the person’s ability to work and think, and in turn affect the regularity of
the menstrual cycle on time.
8- intense exercises:
Intense
exercises can cause hormonal changes that may affect ovulation and
menstruation, especially if it is exercised for long periods, or without eating
enough calories, to develop disorders, and this problem is common in ballet
dancers and gymnasts.
9- thyroid disorder:
An imbalance
of thyroid hormones can cause abnormal changes in the menstrual cycle,
including delayed periods.
Because the
thyroid gland regulates the metabolism in the body and the levels of hormones
in the body, so you should see your doctor for tests and develop an appropriate
treatment plan.
10- Polycystic ovary syndrome:
Polycystic
ovary syndrome is one of the most important hormonal disorders that affect
women of childbearing age and may cause irregular or absent menstruation, and
it occurs due to the high level of male hormones (androgens), this can make
ovulation irregular or stop it completely, and what The condition characterizes
the formation of small cysts on the ovaries, and its symptoms include the appearance
of acne, facial and body hair, excessive obesity, and insulin resistance, and
it is necessary to consult a doctor if they appear to evaluate the disease and
develop the appropriate treatment plan to avoid any possible complications.
11- pregnancy:
Pregnancy is
one of the common reasons for menstruation to stop, even if contraceptive
methods are used correctly and regularly, so it is very important to verify the
presence or absence of pregnancy by conducting a home or digital pregnancy
test, with a doctor’s review if the result is negative to determine the cause
of the delay
12- Breastfeeding:
The
menstrual cycle can be irregular or completely absent during breastfeeding due
to the secretion of the milk hormone prolactin, but you cannot rely on
breastfeeding as a method of contraception, as it is completely ineffective.
13- Menopause:
If a woman
approaches the age of menopause, which naturally begins after forty to fifty,
and in some women may be delayed beyond fifty or start abnormally early before
forty, this stage begins with a change in the nature of the menstrual cycle and
the irregularity of its dates.
the woman
must then visit the doctor to prescribe some important medications for this
stage and beyond.
Is your period regular?
The date of
your period is measured from the first day of it to the first day of the following
month, and it usually ranges from 25 to 28 days, but it may be less or more
than that for some people. As for the time of menstruation itself, it is
completely different, it may be three and it may be more or less, but it is
often between 5 to 7 days.
Find out how
to calculate your menstrual cycle and find out whether it is regular or
irregular in the following:
If the
number of days from the first day of menstruation for the first month in the
calculation to the first day of menstruation in the following month is between
25 and 30 each time; your cycle is regular, even if it differs and it was in
one 26 days and in the other28 days.
But if the
number of days in one timeis 24 and in
the other time is 31 or maybe more, and it comes to you once every two months,
this means that your menstrual cycle is irregular and in this case you should
consult a doctor.
Foods That Induce
Menstruation:
Some foods
that help to get the menstrual cycle in case it is delayed for a reason other
than pregnancy, including:
*If it is
pathological due to malfunctioning of the glands or something, the cause can be
treated and you should go to the doctor.
* But if the
causes are accidental, such as weight, food and stress, the cause must be
prevented.
*Eat a
balanced diet and reduce sweets and fats to a minimum.
* It is
important to exercise regularly and not to exercise hard or intense for example
swimming and walking.
* Stay away
from stress and learn how to beat anxiety.
General Instructions:
*It is important
to avoid deliberately delaying your period several times, as sometimes you may
need to postpone it for travel, for example, but do not exaggerate delaying it
several times, because this affects its timing and the hormonal regularity of
your body.
* reduce
salt intake; Because it causes fluid retention in the body.
* reduce
caffeine intake; because it causes stress.
* Consult
your doctor before using any method of contraception.
* Eating
calcium-rich foods, as calcium relieves the symptoms of premenstrual syndrome.
* stop
smoking.
When should you see a
doctor?
1- Persistent
menstruation for more than a week.
2- Absence
of a period for more than 3 consecutive periods with no pregnancy.
3- Significant
increase in menstrual pain.
4- The
course is accompanied by fever and unusual secretions.
5- If the
cycle is less than 24 days or more than 38 days.
HOW DO YOU BUILD
MUSCLES AND BURN FAT AT THE SAME TIME?
Physical
activity and proper nutrition are among the most important and necessary
factors for building muscles.
It is not
possible to build muscles through exercises only, because the increase in
muscle mass will stop without proper nutrition, and as we know, the body relies
on fat to provide muscles with energy during some types of physical activity,
and it is recommended to focus on healthy fats to maintain overall health and
muscles strength.
But burning
fats and building muscles are contradictory physiological processes, due to the
body's resistance to doing both at the same time.
in other
meaning; losing fats require that the amount of calories lost is greater than
the amount gained, and building muscles only work if the amount of calories in
is greater than the amount lost.
So can you build
muscles and burn fats at the same time?
Building
muscles while burning fats is not an easy goal to achieve, but reality has proven
that it is achievable, but this depends entirely on your weight and physical
fitness.
1- If you
are a professional and at an advanced level and your goal is to gain a large
amount of muscle while losing a large amount of fat at the same time, this
contradicts the physiological nature of the body, but you will go through two
stages: bulking phase and the cutting phase.
Each phase needs
its own diet, as the bulking phase lasts for several months, and may reach
several years, and you need a diet high in calories and rich in protein to build
muscles.
The
cutting phase, it aims to preserve the muscle mass that was built in the
previous phase while reducing the largest possible amount of fats.
2- If you
are a beginner or at an intermediate level and want to balance the percentage
of fats with muscles in your body, the matter is somewhat easier.
How to lose fat and
gain muscle at the same time?
If you are
trying to gain muscles while losing fats, you are rebuilding your body, in this
situation, you are not aiming to lose the general weight of the body, but
rather you want to increase the percentage of muscles and reduce the percentage
of fats.
To know how?; you should understand two things:
1-What does body
recompose mean?
In body
composition, we will focus on the percentage of fats and muscles, because that is
what matters to us.
In light of
this, the best analysis of the body is to measure the percentage of fats and
muscles in the body, rather than dealing on the basis of the general weight of
the body.
That's
because your body fats to muscles ratio better reflects the state of your body's
health.
So
Reconstruction of the body depends on burning fats and building muscles to improve
balance in proportions (for the benefit of muscles, of course) rather than
general weight loss.
In order to
succeed in the process of gaining muscles and losing fats, your first and last
focus should be on losing fats only and not losing weight.
There are
many people whose only focus is always on the scale at the end of the week
without taking into account other factors such as fats to muscles percentage.
It is
possible for the bodyweight to be stable, but there is a change in terms of the
percentage of fats in general due to the gain of muscle mass, so you should make
your first goal to lose fats and not just lose weight.
So keep in
mind that building muscles and burning fats at the same time will not be
accompanied by rapid weight loss because you compensate for this fats loss with
muscles gain.
Example: Instead
of losing 10 kilos, you will find that you only lose 5 kilos, but you have
gained muscle and this is what you want.
2-Rebuilding the body
is a lifestyle, not a diet:
It means we
are not talking about a diet to lose weight.
This
requires us to follow a special diet and special exercises that facilitate the
process of reshaping the components of your body( Fats to muscles percentages).
How to burn excess fat:
When it
comes to burning fat there is an easy way to consume and it is fewer calories
than you lose or burn, then the body enters a calorie deficit phase, accordingly,
it begins to break down fats and muscles due to energy requirements.
Here comes
your diet and training method to make your body draw energy from burning fat
only.
A-The
right dietto burn fats while building
muscles:
Rely on
foods that are low in calories that will help you fill your stomach without
putting in more calories than necessary, such as meat, fish, eggs, vegetables,
fruits, and nuts.
Example:
-100 grams
of cooked or boiled broccoli contains 35 calories, equivalent to 2% of the
body's daily requirement.
- 100 grams
of French bread are 289 calories.
1- Eat a protein-rich
diet:
A study (1)
of 88 overweight adults found that a diet containing 0.64 grams of protein per
pound (1.4 g/kg) of body weight was more effective at maintaining muscle mass
and reducing body fat than dieting Dietary provides 0.36 grams per pound (0.8
g)/kg) of protein.
Protein is
the most important element for building muscle mass, along with the rest of the
important elements as well, such as carbohydrates and healthy fats. During
periods of fat loss, you should always try to maintain a relatively high
percentage of protein, which will help you greatly to gain muscle mass and
prevent muscle demolition that you may be exposed to during Fat loss.
Quoting a
study (2) conducted by the Journal of the American College of Nutrition, it was
found that a diet rich in protein positively affects the number of calories you
burn throughout the day.
The reason
is due to an increase in the amount of calories burned through the process of
digestion itself, absorption, and distribution of nutrients referred to as the
thermic effect of food.
2- Reducing the amount
of carbohydrates consumed:
Carbohydrates
are one of the biggest causes of weight gain.
By reducing
carbohydrate consumption as much as possible, the body will be urged to destroy
excess fat stores in the body.
consume it
two hours before exercise and immediately after, for example.
1.5 grams
per pound of bodyweight or only 1 gram if you are obese on days when you do a
lot of physical activity, whether by exercise or daily tasks.
On moderate
days, reduce this amount to “1 or .75” grams per pound.
3- Eat healthy fats:
Of course,
not all fats have the same effect. Harmful fats can increase the risk of weight
gain and chronic disease.
Healthy fats
play an essential role in maintaining optimal cell structure and hormone
levels, and each type is important to support muscle building, it also helps
you feel full.
Here are
some foods that contain healthy fats:
Fish rich in
fat, eggs, avocado, olive oil, olive, Nuts (particularly walnuts), Flax, Chia
and Hemp seeds, Dark chocolate, Coconut Oil, and MCT Oil, Parmesan cheese.
Try to
consume approximately 0.5 grams of healthy fats per pound of body weight each
day.
Be sure to
include a variety of sources to reap the many benefits that different types of
fats (omega-3s and 6s, and monounsaturated fats) provide.
B-The
right exercises to build muscles and burn fats:
To stimulate
the building of muscle mass while increasing fat burning, you must apply a
combination of strength exercises and cardio exercises, taking into account the
following strategies; to get the best results:
1- repetitions and
heavyweights:
If you want
to increase muscle growth, you must resort to heavyweights and increase the
intensity of exercise.
“This means
that you lift weights equivalent to 80% of the maximum weight you can carry
with a frequency of 5 to 6 repetitions.”
This
strategy is proven, the researchers point to two main reasons for the
superiority of heavier weights over light ones in building muscle as follows:
* Higher of
pressure is placed on the muscles, resulting in greater amounts of metabolic
stress.
* Urging a
greater number of muscle fibers to work to resist the weight, causing greater
damage to the fibers, and thus a better result appears after recovering these
fibers again.
2- Exercise repetition:
Leave at
least 48 to 72 hours between strength training sessions for each muscle group
you train, in order for the muscles to recover and build new tissues.
3- Rest between
exercises:
The best
amount of rest time between rounds depends on what you're training for.
One of the
main factors in how muscle grows and amplifies is the amount of anabolic
hormones your body produces after exercise.
Short rest periods of one to two
minutes cause an increase in the secretion of more of these hormones than long
periods of rest.
Short rest periods also increase lactate production and blood
flow to target muscles. It turns out that increasing blood flow to the muscles
helps the protein get there faster, which means more muscles.
4-The best cardio
exercises to build muscles and burn fats at the same time:
You can burn
fat without resorting to cardio exercises, but if you want to get rid of fat
more quickly, you can benefit from cardio exercises provided you employ them in
a way that suits your goals.
What is HITT
and why is it considered the best cardio exercise program?
By
definition, high-intensity interval training is a type of interval training in
which aerobic exercise or activities are performed for short periods of time
followed by shorter recovery periods.
*Increasing
the metabolic rate up to 24 hours after exercise, in other words, the burning
of oxygen in the muscle remains for longer periods, which results in burning
excess fat.
* Improve
muscle insulin sensitivity.
* Higher
levels of muscle fat oxidation.
* Increase
in levels of growth hormone (which aids in fat loss) and levels of
catecholamine.
* Appetite
suppression after exercise.
5-Sleep well helps to
build muscles and burns fats at the same time:
To lose
excess weight efficiently, your body needs adequate rest. And if you don't get
enough sleep, your hormones may not work properly and your cortisol levels will
rise, this increases the chance of carbohydrates being stored as fat, in
addition, your fatigue will make you unable to exercise, especially hard
exercises, and therefore you will not build enough muscles and over time you
will lose more muscles than what you gain, try to sleep 7 to 9 hours a day.
HOW DOES EXERCISE IMPROVE COGNITIVE FUNCTION IN AGING
PEOPLE?
We usually think a lot before deciding to commit to
exercising, because you know that exercising is good for you, but do you know
how?.
We have to
think again about how important exercise is not only to get fit, lose weight,
or even change the shape of the body but also to reap its mental benefits.
It is well
known that your mind controls your body and directs it to perform most of its
actions.
In order to
boost your mood and improve your cognitive ability, find out how exercise can
improve that.
What is cognition?:
cognition is
the brain's processing of information that comes from the senses, so the
complex central nervous system determines, organizes, and interprets information
to understand the world around us.
This
processing takes place outside the awareness of the human being, and this
sensory process is considered individual, so many people face the same
situation, but they perceive it in a different way from the other.
cognition
and sensation are closely related, and they can never be separated because
they are part of a single and continuous process.
Why does memory begin
to weaken in menopause?
Over the
years, the nerve cells gradually diminish and the blood supply to the brain
decreases due to the general deterioration of the blood circulation. These two
factors speed up the death of brain cells and reduce the activity of cells that
did not die. The brain begins to decline, intellectual capacity declines, and
memory is damaged.
In addition,
the part of the brain responsible for memory - the hippocampus - begins to
shrink with age, causing damage to memory and the ability to spatial
orientation.
How does
physical activity improves cognitive function?:
There is a
close link between regular exercise and improved brain function in old age, this
is the conclusion of a new study that confirmed that the regular, intense
practice of sports in children and adults led to an improvement in cognitive performance after fifty, it also showed that exercise, albeit at a
low pace, is able to be of benefit in improving cognition at an advanced age.
According to
Alex Dregan, Professor ofEpidemiology
and Public Health at King's College London Exercise is an essential component
of a lifestyle to prevent cognitive decline, cardiovascular disease, diabetes, and cancer, as well as to reduce the social and personal burden associated with
these diseases that have become so prevalent in the modern era.
In elderly
people who exercised for a year, the researchers found that the hippocampus
renewed its growth and stopped contracting, which led to the strengthening of
memory and concentration.
The study,
published in the Journal of Psychiatry, is one of the first to measure the
impact of lifelong exercise on the brain. Nine thousand people aged between
eleven and fifty years participated in the study, while the data were collected
through face-to-face interviews to mitigate the possibility of inaccurate
statistics. The researchers used memory and brain function as a predictor of
cognitive awareness.
The study
concluded that the participants who exercised weekly, whether young or old,
performed better in tests of memory, learning, attention, and reasoning,
especially those in their fifties, compared to their counterparts who exercised
two or three times a month.
The bottom line:
Even though
our brain is not a muscle, new studies show that being physically active can
help boost memory and focus a lot in middle age.
That's why
health programs recommend that adults between the ages of 19 and 64 get at
least 150 minutes of exercise a week.
As you know
a healthy mind resides in a healthy body, but not everyone can do 150 minutes
per week of physical activity. For them, any level of activity may benefit
their cognitive long-term.
It is known
that exposure to the scorching sun has a lot of damage to health and the skin,
but direct exposure to sunlight at certain times has benefits for the body, and
anyone must be exposed to sunlight at appropriate times to obtain its benefits.
Many of us,
if you ask him about the importance of exposure to sunlight for the health of
the body, will answer that it is a good source of vitamin D.
This is
true, but its benefits are more than that, especially if you know that it has
an effect on body weight. This will make you more excited to learn more about
the importance of exposure to the sun.
In this
article, we will know about 5 benefits for the body from exposure to sunlight.
Most people
are afraid of exposure to the sun because of its harmful effects.
But if you
think a little, you will find that most of us, especially in our time, are
not exposed to the sun's rays or we are not exposed to it enough, this is due
to the fact that we spend most of our times indoors, and this is not healthy at
all.
So what are the
benefits of sun exposure?
1- Sunlight contains
vitamin D:
It is a very important vitamin for the body and its benefits:
*Its
deficiency causes pain in the bones and muscles and a constant feeling of
fatigue.
*Its
deficiency causes mood changes and sleep disturbances.
*Vitamin D
helps stimulate the intestines to absorb calcium and phosphorous into the body.
*helps
regulate weight; A lot of research indicates that a lack of vitamin D in the
body causes weight gain.
*Protects
against diseases that affect nerves, blood vessels, rheumatism, and joint
diseases.
*Vitamin D
prevents the growth of cancer cells such as breast cancer, colon cancer, and
prostate cancer.
*Vitamin D
strengthens the immune system, killing bacteria and viruses. It reduces the
incidence of heart disease, high blood pressure, atherosclerosis, treats tissue
sclerosis, and reduces the incidence of diabetes.
*treat
depression; People with lower levels of vitamin D are more depressed, and
vitamin D treats Alzheimer's disease in the elderly and helps facilitate
immune system functions.
*Exposure to
the sun is very beneficial for children; It helps in their growth, and prevents
rickets in children, short stature, bowed legs, or deformities.
*Vitamin D
is very useful for older adults; As the lack of exposure to the sun causes them
to lack vitamin D, which makes the bones soft, and causes osteoporosis and many
problems in the teeth, hair, and skin.
2-improve mood:
Sun
deprivation can cause a condition called "seasonal affective
disorder," a type of depression that's particularly common in the winter
months.
It is also
common among those who work long hours in office buildings and indoor places,
and thus the sun’s rays contribute to improving the psychological state and
relieving depression because it allows the body to produce more serotonin in
the brain, which helps to feel comfortable and relieve stress.
The sun also
has an effect on relieving premenstrual symptoms.
3-Improve sleep quality:
The
sleep-wake cycle is one of the most important human behaviors, to the extent
that we spend a third of our lives asleep, and we cannot live without sleep.
During
sleep, the brain stores and processes information, and the body detoxes and
heals itself, which allows us to function as we should when we wake up.
One study
says that after 17 to 19 hours without sleep, performance on cognitive tasks
may become similar to drinking a lot of alcohol, and get worse with more time.
The reason light
is so important is that it helps regulate our circadian rhythm (or day-night
system), through light sensors inside the eye.
This process
is so important that people with serious eye injuries may feel that their
biological clock is disturbed; Which causes them to have sleep problems.
We have
become light-deprived beings, which has far-reaching consequences for the
quality of our sleep; and then our well-being.
*With the
first ray of sunlight in the morning, a message is sent to the pineal gland in
the brain to secrete melatonin, a hormone that helps sleep and regulate the
work of the human body. The body gets the signal to wake up and maintain its
natural circadian rhythm. In the evening, the body gets a signal again that it
feels tired and sleepy before bed.
4-It may help treat
metabolic syndrome diseases:
A metabolic syndrome is a group of problems that occur together and increase the risk of
heart disease, stroke, and type 2 diabetes. These problems include high blood
pressure, high blood sugar, excess body fat around the middle, and abnormal
levels of cholesterol or triglycerides.
Having just
one of these diseases does not mean you have metabolic syndrome.
A recent
study in mice indicated that exposure to sunlight may reduce weight gain and
type 2 diabetes.
These
effects of sunlight therapy were related
to nitric oxide, which the skin produces after exposure to sunlight.
Dr. Shelley
Gorman of the Telethon Institute for Child Health Research and lead author of
the study said the results showed that sunlight is an important component of a
healthy lifestyle.
She also, occasional exposure to the sun, as well as plenty of exercises and a healthy
diet, may help prevent children from becoming obese.”
The study
also demonstrated a strong relationship between vitamin D deficiency and
metabolic syndrome.
5-Sunlight protects
against immune diseases:
A recent
American study revealed a new benefit of exposure to sunlight, represented in
strengthening and stimulating the human immune system to fight infection. The
sun is usually the body's first source of vitamin D.
This study
was supervised by the Georgetown University Medical Center, and its results
were published in the Scientific Reports journal.
And the
American research team found that vitamin D, resulting from exposure to
sunlight, plays a key role in activating the immune system to fight infection,
especially those of skin diseases or diseases transmitted through the skin, as
this part of the human being is the most prepared to fight many microbes, that targeting it.
They added
that sunlight activates T cells, which are a group of cells found in the blood,
and play an essential role in the functioning of the human immune system.
Tips while
exposed to the sun:
*Choose the
best time to be exposed to the sun (Morning: exposure to the sunlight can be right after sunrise and before 8 am, Evening: exposure to the sun
before sunset is very beneficial for the body).
*Be careful not to sit for a long time in direct
sunlight in the summer.
*Exposure to
the sun for up to 20 minutes 3 times a week to get an adequate amount of
vitamin D.
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