Staircase: Weight loss help!

I try not to use the elevator, at least when I am alone. Initially, I started this practice as I never wanted to wait for the lift but slowly it converted to a good exercise form. Now if I take an elevator or lift I feel so awkward. I want to be fit and strong and this is the easiest way I can do my workout on any day. It too helps me in many other ways and I list them below:

  • Climbing the stairs will help you in building your leg muscles. It’s an aerobic exercise that also strengthens the muscles of your lower body. When you climb stairs, you are working against gravity, which causes the muscles of your thighs, buttocks, and calves to work harder than they would on level ground.
  • Climbing stairs helps you improve your heart rate and it too will increase your lung capacity. The consistent movement of your legs and hips results in deeper breathing increasing your heartbeat, which leads to increased blood flow in all of your body.
  • You will burn more calories climbing stairs than you will be walking because it is a more vigorous aerobic activity.
  • Climbing stairs will leads to stronger joints and muscles.
  • It will help you in losing extra calories which will again help you in losing weight.
  • If you are claustrophobic this is the best way to avoid those crowded lifts.
  • You are never depended on the lift or elevator.
  • You are never depended on the weather for your exercise, you can do this anytime.
  • If you have a traveling job, this practice will help you to be fit and you will never miss your workouts.

Using stairs will help you in many ways and you will see the effect of it in a few days.

Note: If you have a history of knee injuries, consult with your health care provider before beginning a stair climbing program/ workout.

 

 

 

Mood Swings During Pregnancy

If you are pregnant, you probably have had some experience with mood swings. You are not alone. mood swings during pregnancy are common. You may be excited about being pregnant, but you can also be stressed or overwhelmed. You may have constant worries that may contribute to your mood swings.

Questions such as:

  • Will I be a good mother?
  • How am I going to manage financially?
  • Will my baby be healthy?
  • Am I doing the right things to prepare for my baby?
  • How will the life after baby?
  • Is this the right time to have a baby? and many more..

What causes mood swings during pregnancy?

Mood changes during pregnancy can be caused by physical stresses, fatigue, changes in your metabolism, or by the hormones estrogen and progesterone. Significant changes in your hormone levels can affect your level of neurotransmitters, which are brain chemicals that regulate mood. Mood swings are mostly experienced during the first trimester between 6 to 10 weeks and then again in the third trimester as your body prepares for birth.

What should I do to treat my mood swings?

It is important to understand you are not alone, mood swings are just another aspect of the pregnancy experience. Knowing that what you are experiencing is normal and somewhat expected may help you cope.

The following list includes some ways to manage your stress level:

  • Get plenty of sleep
  • Take a break during the day to relax
  • Get regular physical activity
  • Eat well
  • Spend time with your partner
  • Take a nap.
  • Go for a walk
  • See a movie with a friend
  • Don’t be so hard on yourself
  • Try pregnancy yoga class or meditation
  • Try breathing exercises
  • Get a massage
  • Get help and don’t make yourself tired
  • Avoid things which make you tensed and stressed

If your mood swings last more than two weeks and do not seem to get better, you may want to ask your healthcare provider for a referral to a counselor.

 

 

 

 

Say NO to sugar but Why?

Say no to sugar as added sugar contains NO essential nutrients and is bad for your health.

Sugar and what are the side effects of it!

  • Obesity and weight gain – Eating excessive amounts of sugar spikes insulin levels and no matter how much you exercise, when insulin is chronically elevated, most of that energy gets deposited and stored in the fat cells.
  • Diabetes – Although eating sugar doesn’t cause diabetes, it can accelerate complications and progress the disease.
  • Non-alcoholic fatty liver disease (NAFLD) – When too much sugar is consumed day after day, it gets stored as fat in the liver, causing NAFLD. This can lead to serious problems like liver inflammation, which may progress to scarring and irreversible damage.
  • Heart Disease – Research has shown that drinking sugar-sweetened beverages can raise blood pressure. Also, a high-sugar diet may stimulate the liver to release more toxic fats into the bloodstream. Both factors are known to boost heart disease risk.
  • Aging – Scientists have noted connections between sugar consumption and cell aging, along with skin wrinkling.

Say NO to sugar and help yourself to get a better and fit lifestyle!

 

 

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