What you don't know about your hair may be killing you.

 

Many of you are already familiar with this issue "Hair Loss", many already facing it and many are still trying to figure out its cure and reasons. Here, we are going to discuss briefly about this condition? it's affect, cure and risk associated with it.

Let's roll into this and find out...

What is Hair Loss and how it happens?

We all pretty much experienced this condition at certain point of our life (I don't like it either), which is caused by following factors :-

1. by Hormonal changes
2. due to excessive Stress
3. Poor diet
4. lack of sleep i.e. improper routine
5. lower blood circulation in head
6. side effects of some medicines
7. Genetics

What actually happens in most of the conditions are when blood circulation is getting low in head part of our body, the hair follicles (basically hair roots) can't achieved enough blood flow needed to maintain healthy growth of hairs.

with no proper circulation, Follicles become dormant (remains in inactive state) eventually finish their life cycle ends early and they fall out.

What worst is, certain chemicals are produced in this state (no proper circulation) which can affect the follicles at the base and cutting off their supply.

Major cause for Men

DHT (Dihydrotestosterone) is an altered form of testosterone which is responsible for hair loss in men.

It makes the hair -

• Finer
• Weaker
• Decreasing their counts

 5a-Redutase is an enzymes present in the muscle cells which convert testosterone to DHT (under low oxygen environment at cellular level).

Since DHT comes from testosterone may be not a good deal for hair growth but its extremely necessary for men. Always pick Testosterone first because - 

• it increases muscle size.
• increase muscle strength
• promote sexual functions in men
• provide lean body tissue.

and so on...

so basically, DHT may be responsible for your hair loss and you can't do anything about it because it is highly required for other important functions in the body.

NOTE - In case of females, hair loss is mainly due to excessive stress, poor diet, improper routine or any kind of allergies. 

so what do we do for prevent us from Hair loss. Let's explore out how Nutrition and other natural factors works here.

How stress affect your hair loss

The more you take stress, the more it harms your body, not just hair.

What actually happening here is stress cause muscle tension and increase  oil on the scalp, which leads to the suffocation of follicles capillary.

so, don't take stress. Simple... lol

but seriously, never take it lightly and do something which makes you happy coz it's really important.

How nutrition prevents your hair loss

I personally believe that we can cure anything with Nutrition help, all it takes is right ingredients to put in at right time (and of course, lots of patience).

Poor diets such as eating lots of bad carbs and fats, processed foods, carbonated drinks, etc. are major reasons associated with your poor nutrition. 

Do this to prevent yourself from hair loss. Eat -

• less fried foods (contain lots of bad carbs and fats)
• less carbonated drinks (contains lots of sugars)
• less high-fat foods
• more complex carbs (veggies, legumes, 100% whole products)

How physical exercise helps in hair loss

After nutrition, the only universal solution for you to cure anything with ease is doing exercise daily.

yes, you heard it right. Doing exercise daily helps you with many amazing things that you don't even count.

of course, it will help out in hair loss too so don't make it more complicated and pick the exercise/sport you love the most.

Role of Sebaceous Gland

Sebaceous Gland??

It's actually a oil secreting gland present in our body, also known as "Oil Gland". 

It secretes a chemical called 'Sebum' which is necessary for proper hair growth (only if you able to balance it). It's kind of 'double edge sword'. Less or more, both conditions will affect your hair.

Sebum is basically composed of Fat, keratin, dead skin cells and DHT (remember! another form of testosterone). If anything goes wrong with it, it causes a problem for hair, suffocate the hair roots. This certain condition is called 'Seborrhea'.

Conclusion

Hair loss is mostly due to -

• Excessive Stress 
• Nutrition Deficiencies
• Lack of Physical Exercise
• Increase DHT Hormones (in males)
• Unexpected allergic reactions from products use for hair protection

and it can be cure by using following methods -

• Proper nutritious diets
• Daily exercise
• Use less artificial and more organic natural products
• Use Parabens & SLS free shampoos if hair are oily
• Proper hydration

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What worse for you, Sugar or Sugar-Free?

 

Well who doesn't love sweet things. We all do. But sometimes if we are being careless, the price may be too high for just 'taste'.

What are artificial sugars? Why are they created? Why we use them? are they good or just an another thing to avoid?

Let's find out all today...

Artificial Sweeteners

• Also called as "Sugar Substitutes".
• They are the chemicals produced to replace the normal sugars with almost NO CALORIES at all and to make them taste good.
• It is also be named as "Highly Concentrated Sweeteners"  that means they are several times sweeter than Normal sugars.

Types of Artificial Sugars

 There are many types of Artificial Sugars but only few are allowed to use depending on the country.

 Some of the common artificial sugars are -

1. Aspartame - around 200 times sweeter than table sugar.
2. Sucralose - around 600 times sweeter and best suited for cooking & baking.
3. Saccharin - 700 times more sweeter.
4. Neotame - 13000 times more sweeter.
5. Aspartame-Acesulfame - 350 times more sweeter than normal sugar.

Are artificial sweeteners good or bad?

For Appetite and Weight Management

It looks so good to see artificial sweeteners having almost no calories. Of course, Calories are something that we don't want to messed up but don't get fool by how amazing this advantage of artificial sweeteners have.

It may have no calories but consuming artificial sugars may trigger your craving and may be you ended up with eating lots of excessing calories in return. These sugars can able to trick our body in terms of sweetness but not with appetite.

For Diabetes

Artificial Sugars control the blood sugar levels which can be very beneficial in this case but then again, it all comes to the conclusion of controlling appetite.

Conclusion 

If you can control your appetite as well as limit the sugars, then you are good to go with normal sugars also. Artificial Sweeteners are very addictive and can harm your fitness goals in terms of your incontrollable appetite.

Limit your sugar intake, learn to balance it and save your health and money. 

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What Happens to Tea when it is reheated?

 

Tea is the most consumed beverage in the world next to water and coffee. Indeed, Tea is good for you. You've likely heard about it before.

However we are not here to drop the curtains on weather Tea is good or not or what to do with it. But have you ever wonder if it is safe to reheat the Cold Tea? Are there any serious health issues with it? 

Let's roll into it to find out...

When you reheated the Tea

• Tea contain burst of nutrients which get reduce at the time of reheat. It loses most of its flavor and beneficial properties.
• If Tea is cold more than 3 hours, then don't drink it. It may harbor Food Poisoning Bacteria. (specially with Milk and Sugar Teas)
• It can also cause
• Stomach upset
• Weaken a strong stomach
• Diarrheas

What to do with cold tea? 

Reheat the tea if it's under 10-15 minutes. But it is recommended not to drink cold tea for the sake of your own digestive health.

👉 When tea gets cold, it become such a waste. But we can still make a use of it by use it as a Nutritious water for your Plants.

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Will You Stop Growing If You Workout Before 18?

 

The appearance has become the most important asset for a person and height plays one of the major roles. It's true that before knowing the qualities of people, they are judged by their external appearance for their abilities.
Many people are unhappy with their height. But can we do anything about it? How does our body grow? What's the science behind it?
Before dropping to any conclusion, let's talk all about height science and its myths.

Which things determine your Height?

There are mainly two factors for it ー

1. Genetics: The easy answer is Genetics but that isn't quite the whole story. 60-80% of the height difference between people is due to Genetics.
2. Nutrition: Rest 20-40% is due to environmental factors like eating lifestyle, Nutrition, etc.

The reason why height stops increasing is Bones, especially "Growth Plates". The Growth Plates (or Epiphyseal Plates) are the areas of specialized Cartilage near the end of Long Bones.

An increase in height is primarily due to the lengthening of Long Bones, as the Growth Plates are still active or 'open'. But near the end of Puberty, Hormonal changes cause the Growth Plates to harden or 'close' and the lengthening of Bones to stop.

Is it possible to increase height after 18?

No, is it not possible to increase height after 18. There are some exceptions which we talk about later. For now, height increase depends on the fusion of Epiphysis, especially in the long bones which keeps increasing the length until a certain age.

This age differs according to Sex. Female stops growing earlier than Males.

• The maximum age for Girls is, on an average, 16 years.
• The maximum age for Boys is, on an average, 18 years.

True growth of Long Bones won't occur in most adults, some show daily variations in height. It is because of the slight compression of the Discs in the Spine.

ー Daily activities impact the Cartilage and Fluid in the Spine and cause slight reductions in height as the day progress. i.e. Compression and Decompression of the Discs in the Spine lead to small changes in height.

Do exercises and techniques help in height growth?

Exercises and Techniques promising to increase height as an Adult are not supported by Science. 

They may lead to small temporary changes in height due to Spine disc's Compression and Decompression but these effects are not lasting.

Is weight training before adulthood good or bad?

Yes, it is good and does not stop height. It is safe and beneficial at all ages under properly supervised.
Why most people concern about height before adulthood is because of the risk of Growth Plates damage as it is active before 18.

Exceptions in increasing height after 18

There are certain rare cases regarding height ー

1. If the Growth Plates remain past age 18 to 20, which is uncommon, height could continue to increase.
2. Some suffer from Gigantism, which causes excessive growth due to too much Growth Hormone (GH) production. But their height increase only around age 22.
3. Acromegaly is a condition where bones are started to increase in width when their Growth Plates are closed.

TL;DR

Since, you may not be able to increase your height as an adult, all you can do is keep on healthy living and complete the deficiencies of Nutrients. 

For those who are below 18 can still go for bright progress but you need to do few things to maximize the height potential.

• Make sure you are eating enough, complete the deficiency of Vitamins and Minerals.
• Nutrients are necessary for Bone Health so don't skip to eat Fruits and Vegetables.
• Eat proper Protein and do exercise on regular basis.

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Squats - Benefits, Variations & Science Behind It

The Squat is a Dynamic Strength Training Exercise that requires several muscles in your upper and lower body to work together simultaneously.

Adding squats to your workouts can help boost your exercise performance, decrease your risk of injury, and keep you moving more easily throughout the day. But these are just a few of the benefits.

Many of these muscles help power you through daily tasks such as walking, climbing stairs, bending, or carrying heavy loads. They also help you perform athletic-related activities.


Which Muscles are involve during Squats? 

If there’s one exercise that has the ability to challenge most of the muscles in your body, it’s the Squat.

The lower muscles targeted in a squat include your:

• Gluteus Maximus, Minimus, and Medius (Buttocks)
• Quadriceps (Front of the Thigh)
• Hamstrings (Back of the Thigh)
• Adductor (Groin)
• Hip Flexors
• Calves

In addition to the lower body, the squat also targets your core muscles. These muscles include the Rectus Abdominis, Obliques, Transverse Abdominis, and Erector Spinae.


How to do a basic Squats? 

The most basic type of Squat uses just your body weight for Resistance.

👉 Check your form:

• “Sit back” – make sure to move your butt backward, don’t just bend your knees.
• Be careful to keep your knees in line with your toes, don’t let them cave in.
• Don’t forget about your upper body – look straight ahead and don’t round your back.

Benefits of doing Squats 

1. Strengthens Your Core 

• Having strong Core Muscles can make everyday movements like Turning, Bending, and even Standing easier.
• A strong Core can improve your balance, ease pain in your low back, and also make it easier to maintain good posture.
• Targeting the Core Muscles with Back Squats to reduce the risk of Injury and to boost Athletic Performance. 

2. Reduces The Risk of Injury 

• When you strengthen the muscles in your Lower Body, it helps to execute full-body movements with Correct Form, Balance, Mobility, and Posture. 

3. Crushes Calories

4. Strengthens The Muscles of Lower Body

5. Boost Athletic Ability and Strength

6. Can Be Done Anywhere 



Safety Tips 

• Only lower yourself as far as you can comfortably go. 
• Make sure you have a solid base.
• Keep your eyes forward.
• Keep your posture upright.
• Only lift what you can handle.
• Activate your core.

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Developing strength and power are just a few of the many benefits of including squats in your workouts.

When performed correctly, this functional exercise also boosts your calorie burn, helps prevent injuries, strengthens your core, and improves your balance and posture.

To stay motivated, consider swapping out the traditional squat with different variations. Not only will this keep your workouts interesting, but you’ll also be challenged with each new move.

Stay Safe, Stay Healthy.

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How Does Immunity Works?

When you recover from a Virus, What stops you from catching it again?

Let's take a look on How this Immune Process Works in our Body.


The Immune Response 

💪 When your body detect an Antigen (infectious agent), it releases Anti-Bodies.

💪 These bind to the antigen, neutralizing it or making it to be destroyed by immune cells. 

💪 Our immune system's memory cell "remembers" previous antigens.

💪 If we're infected again, the cells rapidly generate antibodies to get rid of the antigens. This is what we refer to as Immunity.

Testing for Immunity

Anti-Body Type                                            ⇒           IgM         |         IgG

When Production Start after Infection    ⇒      5-10 Days       10-14 Days

💪 Different antibodies have different production start times and duration in our Blood. We can test for them to tell if someone has had an infection.

Vaccines and Immunity 

💪 Vaccines commonly use inactivated viruses or antigen fragments to imitate infection without causing disease.

💪 The Vaccine triggers an immune response so that our immune system's memory cells recognize the virus or other antigen if we're ever infected.

💪 For some diseases, vaccine-induced immunity lasts a lifetime. For others, it fades over time.

💪 For example, Flu Virus mutate, meaning that existing antibodies don't recognize them an yearly vaccination is needed.

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As long as your immune system is running smoothly, you don’t notice that it’s there. But if it stops working properly – because it’s weak or can't fight particularly aggressive germs – you get ill.

Stay Safe, Stay Healthy.

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Beginner Level Home Workout

Exercising at home is, hopefully, something you've been thinking about during this Quarantine situation. 

As more and more of the population opt to 'self-isolate' and 'practice 'social distancing' from friends, family and the gym, home workouts are becoming an increasingly common option for those looking to stay fit (and sane).

With our help, taking your first steps towards fitness needn't be daunting.

Below is our collection of the best beginner's exercise at home, coupled with an explanation of what makes that move useful.

Have a read and use the exercises that fits your nascent training goals without leaving the house.

Enjoy! 👍

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1. Body-weight Squats 

👉 The Squat is a Lower Body Exercise which mainly target the Thighs (Quadriceps & Hamstrings) and the Glutes. However, Core Strength & Stability, Ankle Mobility, Back Muscles, Calves, and other factors play an important role when you are doing this exercise.

👉 Check your form:

• “Sit back” – make sure to move your butt backward, don’t just bend your knees.
• Be careful to keep your knees in line with your toes, don’t let them cave in.
• Don’t forget about your upper body – look straight ahead and don’t round your back.

"Start it with 10 Reps and increase the reps as per your strength and dedication level."

2. Push-Ups 

👆 Flat Push-Ups

👆 Inclined Push-Ups

👆 Declined Push-Ups

👉 Push-Ups are beneficial for building Upper Body Strength. They work the Triceps, Pectoral Muscles, and Shoulders.

When done with proper form, they can also strengthen the Lower Back and Core by engaging (pulling in) the Abdominal Muscles.

👉 Check your form:

• Keep your back straight and your core engaged.
• Your butt should be down, not lifted.
• Your body should form a straight line. Don’t arch your back or let your body sag down.

"Start it with your basic initial Reps(10 isn't bad either) and increase the reps as per your strength and dedication level."

3. Walking Lunges 

👉 The Lunge is a Resistance Exercise that can be used to help strengthen your lower body, including your Quadriceps, Hamstrings, Glutes and Calves.

When practiced from different angles, lunges are also a Functional Movement.

Functional movements can help you work muscles in ways that benefit everyday movements you do outside of exercising.

👉 Check your form:

• Start by performing a basic lunge with your right leg lunging forward.
• Start to lunge forward with your left leg so it’s now in a lunge position.
• Continue this “walking” motion as you continue to lunge forward.

"Start it with 10-12 Reps on each leg and increase the reps as per your strength and dedication level."

4. Plank 

👆 Normal Plank

👆 Side Plank

👉 A great alternative to Crunches, Planks can help improve Core Strength and Stability. Planks require your Arms, your Legs, and all of your Abs, making them an all-encompassing workout and a more efficient way to exercise.

Planks can help improve your posture!

By strengthening your Back, Chest, Shoulders, Neck, and Abs, this exercise makes it easier to keep your Shoulders Back and your Lower Back in a Neutral Position while sitting or standing — two vital components of Good Posture.

👉 Check your form:

• Get in a press-up position, but rest on your forearms rather than your hands.
• (Side Plank) Lie on your left side with your legs straight and prop yourself onto your elbow.
• Make sure your Back is straight and tense your Abs and Glutes.
• Hold without allowing your Hips to sag.

"Start it with 30 sec or 45 sec time and increase the time as per your strength and dedication level." 

5. Jumping Lunges

👉 These are perfect for building up your Cardiovascular System, but will also help you build Faster, more Powerful Quadriceps. Ideal if your Leg Day has taken a Hit.

👉 Check your form:

• Lunge forward until your rear knee is almost touching the ground.
• Jump into the air, bringing your rear foot forward and the front foot back.
• Land in a lunge and repeat.
• Land on both feet simultaneously to cushion the impact on your joints.

"Start it with 10-12 Reps on each leg and increase the reps as per your strength and dedication level."

6. Burpees

👉 When it comes to burning Fat at home, few moves can do better then the Burpee. Perfect for frying Fat with Zero Equipment, work these into your home workout routine to ramp up your Heart Rate or set yourself daily challenges.

👉 Check your form:

• From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor.
• From there kick your feet back as far as you can while keeping your arms extended.
• As soon as your feet land jump them back in towards your hands, then jump up into the air. 
• Land and immediately squat down to go into the next rep.

"Start it with 20 reps in 1 minutes and go for 100 Burpees in total (increase the reps as per your strength and dedication level."

7. Dumbbell Standing Shoulder Press

👉 This is a safer shoulder-sculptor than lifting from behind your neck.

As a beginner the aim should be to keep strain off your Joints and protect against an injury called Shoulder Impingement Syndrome. It helps to build Delts, wider Shoulders and achieve Symmetry.

👉 Check your form:

• Stand holding two dumbbell at shoulder height with an overhand grip – palms facing forwards.
• Ensure your elbows are in front of the bar and don't flare out to the sides.
• Press the weights up above your head until your arms are fully extended.
• Return slowly to the start position.

"Start it with 10-12 Reps and increase the reps as per your strength and dedication level."

8. Dumbbell Floor Press 

👉 By restricting your range of movement, this moves helps you build a Bigger Chest, minus the risk of Shoulder Injury from Over Extension. Consider this your stepping stone to being a bench bro in the gym.

👉 Check your form:

• Lie down on the floor with a dumbbell in each hand.
• Bend at the elbows and hold the weights above you.
• Press up and straighten your arms before pausing at the top of the rep and lowering slowly to the start position.

"Start it with 10-12 Reps and increase the reps as per your strength and dedication level."

9. Bench Dips 

👉 This is easy to do on a chair, stair or coffee table. It works the Arms, Chest and Shoulders and is great if you want people to notice that you've started working out as it build Triceps effectively.

👉 Check your form:

• Stand facing away from a bench, grab it with both hands at shoulder-width.
• Extend your legs out in front of you.
• Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle.
• Using your triceps lift yourself back to the starting position.

"Start it with 10-15 Reps and increase the reps as per your strength and dedication level."

10. Crunch 

👉 The first port of call for any Abs Workout this is a must-do. By lifting your Legs you place extra weight on the Stomach Muscles and reduce the momentum that could make this easier.

👉 Check your form:

• Lie flat on your back with your knees bent at a 90-degree angle.
• Place your hands on either side of your head.
• Push your lower back into the floor as you lift your shoulders a few inches off the floor – make sure your lower back stays in contact with the ground at all times.
• Tense your abs hard at the top point of the movement, then return under control to the start position.

"Start it with 10-15 Reps and increase the reps as per your strength and dedication level."

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These fundamental exercises will do your body good, but there’s always room to keep pushing it.

If you notice yourself breezing through and barely breaking a sweat, focus on progressive overload by making each move more challenging by:

• Adding 5 more reps
• Adding more weight
• Tacking on a jump to moves like squats and lunges

Another way to switch it up?

Turn the routine into a time-under-tension workout, completing each move for a set amount of time instead of for a set number of reps. 

Stay Safe, Stay Healthy.

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