SokariBlog Will Give You Fitness Tips

Here, you'll get all kinds of fitness tips and exercises you'll need to stay fit or to burn that fat from your body. that accumulated fatigue can be exercised away

Family/Marriage Matters Will Be Discussed Here

SokariBlog is expert in family/relationship advices. It will teach you what to do in your family or marriage to keep it together and healthy

Education is Key; SokariBlog will guide you

Do you want to stay smart? Be top in your class? Do you need resources? Educational advice? Hey! You are in the right place

SokariBlog Will Inspire You

We will inspire and motivate you to go for it... what so ever seems impossible, we will tell you how very possible it is, only if you can believe

SokariBlog Will Give You Relationship Tips

Hey, have you been crushing on this girl/boy for long? you don't know how to go about it? then you're in the right place, we wil give you tips on how you can get your desierd love

About ALWELL OGOLO SOKARI

Search sokariblog

Sunday, January 19, 2020

Laryngitis




Definition
Laryngitis is inflammation in and around the mucus membranes of the larynx or voice box. The irritated larynx becomes swollen and painful, leading to a sore throat, hoarse voice and even a complete loss of voice. Most cases of laryngitis are caused by an infection.


Accurate figures regarding acute laryngitis are not available, as the condition often goes unreported. The Royal College of General Practitioners reported an average incidence of 5.9 cases of laryngitis and tracheitis per 100,000 patients (all ages) per week in 2011.

Chronic laryngitis is a complex condition which is similarly under-reported and often goes unrecognised. Yearly incidence has been reported in one study as 3.47 per 1,000; lifetime incidence is said to be up to 21%.Women are affected more than men.

  Types:
Type is  Determined by How Long Inflammation Lasts

We have two types of Laryngitis.

They are:
1) Acute laryngitis: Short-lived inflammation of the larynx

2)Chronic laryngitis: Prolonged inflammation of the larynx

Risk factors:
Just like every disease (Sicknesses) have a side effect,  that' is risk factors,  Laryngitis isn't an exemption.

The Risk factors for laryngitis include:

1) Having a respiratory infection, such as a cold, bronchitis or sinusitis

2) Exposure to irritating substances, such as cigarette smoke, excessive alcohol intake, stomach acid or workplace chemicals

3) Overusing your voice, by speaking too much, speaking too loudly, shouting or singing

Causes:
The discussion of Laryngitis would be discussed gradually  based on the types.

1) Acute laryngitis

Acute laryngitis is a temporary condition caused by overusing the vocal cords. It can also be caused by an infection. Treating the underlying condition causes the laryngitis to go away.

 Acute laryngitis can be caused by:

Viral infections
Straining your vocal cords by talking or yelling
Bacterial infections
Drinking too much alcohol
Chronic laryngitis

2) Chronic laryngitis results from long-term exposure to irritants. It’s usually more severe and has longer-lasting effects than acute laryngitis.

Chronic laryngitis can be caused by:

Frequent exposure to harmful chemicals or allergens
Acid reflux
Frequent sinus infections
Smoking or being around smokers
Overusing your voice
Low-grade yeast infections caused by frequent use of an asthma inhaler
Cancer, paralysis of the vocal cords, or changes in vocal cord shape as you age can also cause persistent hoarseness and sore throats.







Symptoms
The symptoms of laryngitis are described below:

Hoarse voice
Complete voice loss and difficulty speaking
Sore throat
Difficulty eating
Mild fever with chills, muscle pain and body ache
Persistent cough
Difficulty breathing
Headache, swollen neck glands and body ache in cases caused by flu or the common cold.

Diagnosis and test

The most common sign of laryngitis is hoarseness. Changes in your voice can vary with the degree of infection or irritation, ranging from mild hoarseness to almost total loss of your voice. If you have chronic hoarseness, your doctor may want to listen to your voice and to examine your vocal cords, and he or she may refer you to an ear, nose and throat specialist (otorhinolaryngologist).

The following are  techniques  are used sometimes  to help diagnose laryngitis:

>> Laryngoscopy:
Your doctor can visually examine your vocal cords in a procedure called laryngoscopy, by using a light and a tiny mirror to look into the back of your throat. Or your doctor may use fiber-optic laryngoscopy. This involves inserting a thin, flexible tube (endoscope) with a tiny camera and light through your nose or mouth and into the back of your throat. Then your doctor can watch the motion of your vocal cords as you speak.

>> Biopsy:
If your doctor sees a suspicious area, he or she may do a biopsy taking a sample of tissue for examination under a microscope.

Treatment and medications

Acute laryngitis caused by a virus often gets better on its own within a week or so. Self-care measures also can help improve symptoms.

Chronic laryngitis treatments are aimed at treating the underlying causes, such as heartburn, smoking or excessive use of alcohol.

The Medications used in some cases include:

Antibiotics:

 In almost all cases of laryngitis, an antibiotic won’t do any good because the cause is usually viral. But if you have a bacterial infection, your doctor may recommend an antibiotic.
Corticosteroids Sometimes, corticosteroids can help reduce vocal cord inflammation.

However, this treatment is used only when there’s an urgent need to treat laryngitis for example, when you need to use your voice to sing or give a speech or oral presentation, or in some cases when a toddler has laryngitis associated with croup.
Lifestyle and home remedies
Some self-care methods and home treatments may relieve the symptoms of laryngitis and reduce strain on your voice:

Breathe moist air:
Use a humidifier to keep the air throughout your home or office moist. Inhale steam from a bowl of hot water or a hot shower.

Rest your voice as much as possible:
Avoid talking or singing too loudly or for too long. If you need to speak before large groups, try to use a microphone or megaphone.

Drink plenty of fluids:
 To prevent dehydration (avoid alcohol and caffeine).

Moisten your throat:
Try sucking on lozenges, gargling with salt water or chewing a piece of gum.

Avoid decongestants:
These medications can dry out the throat.

Avoid whispering:
 This puts even more strain on your voice than normal speech does.

Prevention:http://www.sokariblog.com.ng/2019/mportance-of-water-in-human-body.html
It is likely known that Laryngitis occurs as a result of dryness of the vocal chord ( cavity).

1) To prevent Laryngitis,  avoid dryness or irritation of  your vocal cords:

2) Don’t smoke, and avoid secondhand smoke: Smoke dries your throat and irritates your vocal cords.

3) Limit alcohol and caffeine:
These cause you to lose total body water.

Drink plenty of water:
 Fluids help keep the mucus in your throat thin and easy to clear.

Avoid clearing your throat:
This does more harm than good, because it causes an abnormal vibration of your vocal cords and can increase swelling. Clearing your throat also causes your throat to secrete more mucus and feel more irritated, making you want to clear your throat again.

Avoid upper respiratory infections: Wash your hands often, and avoid contact with people who have upper respiratory infections such as colds.

Avoid Eating spicy foods:
Spicy foods can cause stomach acid to move into the throat or esophagus, causing heartburn or gastroespohageal reflux disease (GERD)

Include whole grains, fruits and vegetables in your diet: These foods contain vitamins A, E and C, and keep the mucous membranes that line the throat healthy.

Foods with those vitamins helps alot to prevent Laryngitis.


Read also:
Importance of water in the human body

Was this tips helpful?
Comment let's know what you think about it.

Monday, January 6, 2020

What you really don't know about cosmetics


Harmful ingredients in cosmetics and beauty products you don't know.

Some of the ingredients in beauty products aren't that pretty. U.S. researchers report that one in eight of the 82,000 ingredients used in personal care products are industrial chemicals, including carcinogens, pesticides, reproductive toxins, and hormone disruptors. Many products include plasticizers (chemicals that keep concrete soft), degreasers (used to get grime off auto parts), and surfactants (they reduce surface tension in water, like in paint and inks). Imagine what that does to your skin.

ALUMINUM Used in antiperspirants / deodorants. Provokes nervous disorders, brain, Alzheimer's disease.

BENTONITE Used in facials. Intensively keeps toxins and carbon dioxide, preventing skin respiration and excretion of waste products. Suffocates the skin, stopping the access of oxygen. Most of the bentonite dry out the skin.

SELENIUM SULFIDE is a neurotoxin and possible carcinogen contained in dandruff shampoos, If you can, avoid shampoos that list ethanolamine or diethanolamine—called TEA or DEA on the label. These are nitrosamines, says Markey, which are thought to be carcinogenic (though it's not clear in what amounts). The FDA has also been monitoring the contaminant 1,4-dioxane, which on a label could be called "PEG," "Polyethylene," "Polyethylene glycol," "Polyoxyethylene," "-eth-," or "-oxynol-."

DEA-related ingredients. Get the sustainable shopper's guide to cosmetics Used in creamy and foaming products, such as moisturizers and shampoos. Can react to form nitrosamines, which may cause cancer.

Use Hair Dyes Less OftenSalons are not required to list the ingredients in their hair dye, Markey says, but we know that many contain coal tar ingredients—chemicals that have been linked to cancer. Black hair dyes for men have also been found to contain lead (called lead acetate), which has been restricted in both Canada and the European Union. Avoiding hair dye altogether is a tough pill to swallow—but try to go as long as possible between uses.

Scrutinize Nail PolishPhthalates—used widely in nail polish—are a big topic of controversy and research. Scientists have been studying this group of chemicals for at least 20 years and have found that they may be linked to birth defects in humans (they're definitely toxic to animals). Unfortunately, phthalates often get hidden under "fragrance," so it's hard for the consumer to know if the nail polish contains it or not. The best tactic: Use less nail polish

METHYLPARABENEndocrine disruption: Of greatest concern is that parabens are known to disrupt hormone function, an effect that is linked to increased risk of breast cancer and reproductive toxicity. Parabens mimic estrogen by binding to estrogen receptors on cells. They also increase the expression of genes usually regulated by estradiol (a natural form of estrogen); these genes cause human breast cancer cells to grow and multiply in cellular studies [9]. Parabens are also linked to cancer, reproductive toxicity, immunotoxicity, neurotoxicity and skin irritation [10]. Since parabens are used to kill bacteria in water-based solutions, they inherently have some toxicity to cells [

Parabens Used as preservatives, found in many products. Linked to cancer, endocrine disruption, reproductive toxicity.

Fragrance.Any mixture of fragrance ingredients used in a variety of cosmetics — even in some products marketed as "unscented." Some fragrance ingredients can trigger allergies and asthma. Some linked to cancer and neurotoxicity.

Mineral oil: By-product of petroleum that’s used in baby oil, moisturizers, styling gels. It creates a film that impairs the skin’s ability to release toxins.

BHA and BHTUsed mainly in moisturizers and makeup as preservatives. Suspected endocrine disruptors and may cause cancer

Dibutyl phthalateUsed as a plasticizer in some nail care products. Suspected endocrine disrupter and reproductive toxicant.

TalkCommonly found in baby powders, face powders, body powders. Talc is a known carcinogen and is a major cause of ovarian cancer. It can be harmful if inhaled as it can lodge in the lungs, causing respiratory disorders. Since the early 1980s, records show that several thousand infants each year have died or become seriously ill following accidental inhalation of baby powder.

ALUMINUMis a common ingredient in deodorant and mostly antiperspirant. It is often linked to Alzheimer’s and brain disorders and is a possible risk factor in breast cancer. Aluminum-based compounds in antiperspirants form a temporary plug within the sweat duct that stops the flow of sweat to the skin’s surface, which forces toxins to flow back into the bloodstream.

Sunscreen chemicals. These chemicals function as a sunscreen agent, to absorb ultraviolet light. These chemicals are endocrine disruptors and are believed to be easily absorbed into the body. They may also cause cellular damage and cancer in the body. Common names are benzophenone, PABA, avobenzone, homosalate and ethoxycinnmate. They can be found in sunscreen products. It's impossible to avoid every single synthetic chemical, but you can do your part in limiting the amount of toxins your body is exposed to. Be sure to: eat clean, avoid chemical-laden processed foods, drink plenty of filtered water and look for products that are certified organic if you want to avoid these toxic chemicals.

BENZOYL PEROXIDE:Used in acne products, the MSDS states: Possible tumor promoter. May act as mutagen, produces DNA demage in human and other mammalian cells. Also, toxic by inalation. Eye, skin and respiratory irritant.

Triclosan:Found in antibacterial products, hand sanitizers, and deodorants, it is linked to cancer and endocrine disruption. Avoid the brand Microban.

SODIUM LAURETH SULFATE (SLES) and SODIUM LAURYL SULFATE (SLS): Used in car washes, garage floor cleaners, engine degreasers and 90% of personal - care products that foam. Eye demage, depression, labored breathing, diarrhea, skin irritation, and death.

TRIDOSAN:Synthetic antibacterial ingredient. EPA registers it as a pesticide, posing risks to human health and environment. Classigied as a chlorophenol, cheicals suspected of causing cancer in humans.








Was the tips helpful?
Invite your friends to visit sokariblog.com.ng to get more health and beauty tips.


Read also: Health benefit of tiger nuts. 
                    Treatment for urinary tract infection
                    Benefits of sugar cane juice

Sunday, January 5, 2020

HOW TO GET RID OF WRINKLES




You might also want to read how to get rid of stoop 


How wrinkles appear

Wrinkle formation takes place gradually. At first they appear on the forehead, then away from the nose to the chin, at the outer corners of the eyes, and finally, on the neck, nose, chin and upper lip. Wrinkles may be formed at people of all ages. Sometimes they appear in a youth.

So, why is this?

Different habits that cause frequent reduction of facial muscles. For example manner of wrinkle brow, squints, the way to laugh also contributes to the formation of wrinkles. Some people laugh is a sharp reduction of facial muscles, and formed during laughter wrinkles disperse all over his face.

Incorrect position of the head during sleeping. Many people sleep enclosing under head high pillows. Head at the same time is leaning on the chest and there are wrinkles on the neck and chin.

Previous infectious, chronic diseases, disorders of the nervous and endocrine systems, female, gastrointestinal and other diseases lower the overall resistance of the body, reduces the elasticity of the skin, and it begins to shrink.

The external factors. Excessive exposure to the sun, the air temperature fluctuations, its excessive dryness or humidity.

Wrinkles also reflect age-related changes of the skin. Already in the twenties the skin starts to fade. Between 30 and 40 years, the number of wrinkles increases significantly and reaches a maximum of 55-60 years.

The skin in elderly people undergoing significant changes - it loses its density and elasticity. This dramatically act cheekbones, clearly revealed nasolabial wrinkles increases the volume of the chin, neck, back of the head. Deceptive opinion that for a thorough skin care should begin with the appearance of wrinkles. This should be done much earlier.



Wrinkle removal
Very useful hot and wet compresses, and after them - rinse with cold water. To compress take a small terrycloth towel, folded it four times and the middle immerse in boiling water. Then carefully squeeze the towel, holding the ends and gently bring it to a lower face. When the towel will grab the chin, the ends of its lift and reduce overhead, the face of a triangular space filled with steam. The compress can be held until it gives a pleasant feeling. Before and after compress the skin must be lubricated with vitaminized fat cream. After a hot compress, but before rinsing with cold water is useful to make a mask of vegetables, fruit, berries, or yeast protein, egg.


Lotions of aloe juice is as well effetivein preventing wrinkles - use it 10Minutes, 2-3 times a week. For this leave aloe for 14 days in the dark at +10 degrees.

It is good to wash lubricated with greasy cream face and neck with cold saline solution in the morning- one teaspoon per cup of water or infusion of strong tea, or chamomile. In the evening the skin should be cleaned with a tonic solution of herbs. To prepare the solution, take 1 teaspoon of chamomile, peppermint, Hypericum and lime blossom, boil in 2 cups of boiling water. Allow to stand for 2-3 hours. Cool and strain the liquid through cheesecloth. Add 2 tablespoons of vodka. Wipe your face with t he resulting solution every evening. It is possible to prepare another solution. To do this, 1 teaspoon of honey dissolve in a glass of warm water. After cooling, add the juice of half a lemon. As the morning after washing and in the evening after cleansing the skin with tonic liquid is required to lubricate fat cream, and in the morning it is recommended to apply on damp skin, and to wet the remnants with towel.

In the presence of wrinkles useful the following motion - pinching, pressing, repeated 10 times on each wrinkle or crease of face and neck. In this case, the thumb and forefinger placed on each crease or wrinkle. Pressure is applied inland, to the bone, and then relax your fingers. Doing pressing and relaxing, fingers move along the wrinkles. As a result of such movements, the depth of folds and wrinkles is reduced and they become inconspicuous.



Was the tip helpful?

Invite your friends to visit sokariblog.com.ng for more better health and beauty tips.

Sunday, December 29, 2019

Tips on how to get a soft heel


Hi, today we're going to discuss on tips on how to get a soft heel.

The following are tips gotten from research and compiled to help you on how to get a soft heel.

Read also: remedies for cracked heels.


1. Mix an egg yolk with a teaspoon of lemon juice and a tablespoon of potato starch. Apply the mixture to steamed heels. Hold it until dry, then rinse with warm water and lubricate heels with fat cream.

2. Take aloe leaf, grind it, put the pulp to the problem areas, cover with polythene and wear cotton socks. Leave it over night.

3. Grind half an onion and cabbage leaves (1:1), mix it with grated boiled potato, take two packets, put the mixture in the packets and put your feet in it. Leave it on your feet for an hour or two, then rinse with water and apply a nourishing cream.

4. After the soap-soda or herbal footbaths put a compress on the heels of fresh onions. Heat small onion several times with boiled water, cut it in half, and apply onions to your heels, wrap with polyester, bandage and leave overnight. In the morning, remove the remainings of onion, thoroughly clean feet with pumice and then lubricate with fat cream, rubbing it in a circular motion. It takes only 2-3 such procedures, and the skin on the heels will be soft and smooth.

5. Grind the lemon peel to a mush and mix it with brewed green tea leaves (the leaves can be chamomile, hypericum). It is desirable that the mixture was warm. Put it on the feet, wrap with polyethylene and wear socks. After this procedure is useful to have a heels massage using fat cream.

6. Grind fresh celandine, apply the compress to your feet, wrap with polyethylene and wear socks. Leave over night. Remove rough skin using usual washcloth.

7. Rub the mixture of coffee grounds + sour cream + yogurt + honey to the steamed heels. Leave it on the skin for about 15 minutes, then rinse with water. Then lubricate your heels with lanolin (you can buy it at the pharmacy), wrap with polyethilene and wear socks. Leave over night.

8. Scrub your heels well using olive oil mixed with sea salt.

9. So your feet skin was always soft and smooth, use cosmetic blue clay. Dilute it with water to obtain a slurry and apply it as a mask to your feet.

10. Your heels will become soft and smooth if you will daily rub them with warmed olive oil after baths.

11. For heels lubricating can be used fir needle or eucalyptus oil, which improves blood circulation in the tissues and have excellent, wound-healing effect.

12. Using masks based on essential oils is a very effective way to impart heels smoothness. To a small bowl pour 2 tablespoons to choose of oils: sea buckthorn, avocado, jojoba or rosehip and add 5 drops of pine, cypress and chamomile essential oils. The mixture is thoroughly mixed and rubbed into the heels skin before going to bed, and then wear cotton socks.

13. Mask with glycerol and vinegar essence: pour a little vinegar to the glycerol, shake it. Lubricate your feet with the solution, pay special attention to rough spots. Wrap your feet with polyethylene, and wear cotton socks. Leave the mixture on your feet for half an hour, or you may leave it for night. After the procedure treat a little your heels with shallow side of brushes to remove the softened particles. Then lubricate the feet skin with cream. Perform the procedure once per 2 weeks after taking a bath.

14. Mix equal proportions of olive oil and honey, apply the mixture on your feet for half an hour, then rinse with warm water. Next, apply the nourishing cream.

Allow for sometimes,  use soft wraps or floppy slippers for better results.

click here:
👇👇👇
Remedies for cracked heels.....  To learn how to get rid of hard and cracked heels

Friday, December 27, 2019

How to get rid of stoop






Stoop is an act of bending ones head or body forward and downward. Its a verb.

It's a fact that slouching makes your shape less attractive, but do not forget that the stoop is also harmful for your health, it reflects badly on the cardiovascular activity, abdominal and respiratory organs. How to get rid of the stoop? The main demand is to constantly keep an eye on the posture, walk straight, shoulders squared. Daily performance of exercises in the morning, will also be an excellent prevention of stoop.

1. The most effective exercise is a gymnastics bridge. doing gymnastics bridge for 10-15 minutes a day will give you perfect results in already 1st month

2. Strengthening the muscles of the neck, Sit on the floor, bending your knees. Head thrown back, strongly pull the neck, try to connect the scapula, shoulders should be straightened and laid back. The exercise is performed 6 times.

3.Develop your back muscles. To do this, stand in a cat pose and sag and arch your back back.

4.Push-ups - push-ups strengthen the muscles of the back and arms, the spine takes a more natural shape for itself and strengthen.

5. Carry weight on your head. For example broad, heavy book. If you perform this exercise on a daily basis, gradually complicating it(eg, doing squats or dance), you'll be able to effectively get rid of the of stoop.

6. Lie on your back so that under the shoulder blades was a book or pillow to make the back slightly bent forward. In your hands you should have a load up to 1 kg. Then raise and lower straight arms with the load. This Exercise performed 150 times at a time once or twice a day. Besides the fact that this exercise helps to get rid of the stoop, it also helps to improve breast shape.

7. Lying on your stomach, put the palms on one another, on top - the chin and under the palms book up to 5 cm. thick. Put aside, relax. Be in this position for about 30 minutes a day. You can separate this time for several times in 10 minutes. Tis exercise helps to adjust the correct position of the head.

8. Boat Pose: -
lie on the floor, on your stomach, arms extended in front of you, alternately raise your hands and feet with a little clear of the floor.

You should perform these exercises about 10-15 times at a time, It is quite simple to fight against the stoop doing these exercise, but it requires discipline from the person. You need to perform daily exercises to have the positive effects of therapy. Qualitative treatment of a hunched back and shoulder asymmetry lasts at least 3 months. You shouldn't delay usage of physiotherapy for deformity posture correction. With the passage of time there can be developed serious consequence - scoliosis, which will be difficult to cure with gymnastics for adult.

See 6 nuts that can improve your health 


Tips from sokariblog

Tops 6 nuts that can improve your health





Many are ignorant of how nutritious and healthy nuts are in the body.
Nuts gives variety of nutrients in the body,  the nutrients ranging from vitamin E, iron, zinc,  they also improve mineral magnesium.

The following are tops 6 Nuts that can guarantee a healthy life:

1) Almonds
Relatively low in calories, almonds have more calcium than any other nut, making them a great food for overall health. Plus, they are rich in fiber and vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline. Because they're so versatile, almonds are often a favorite among nut eaters: You can buy them raw, toasted, slivered, or coated with a variety of fun flavors, from Wasabi & Soy Sauce to Lime 'n Chili.

2) Walnuts
While all nuts contain heart-healthy omega-3 fats, walnuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein) have high amounts of alpha linoleic acid (ALA). Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal. The authors of this study, funded in part by the California Walnut Commission, recommended eating around eight walnuts a day to achieve similar benefits.

3) Cashews
Because they contribute a good level of protein and are a useful source of minerals like iron and zinc, cashews make an excellent choice if you're following a vegetarian diet. They're also rich in the mineral magnesium, which is thought to improve recall and delay, age-related memory loss. Add a handful to a vegetarian stir-fry or use as a nut butter on crackers or bread.

4) Brazil Nuts, Pecans
Creamy Brazil nuts are packed with selenium, a mineral that may protect against prostate cancer and other diseases. Just one nut contains more than a day's worth, so eat these sparingly: Recent research has hinted that too much selenium may be linked to type 2 diabetes risk. One ounce of Brazil nuts (6 nuts) contains about 190 calories, 19 grams fat, and 4 grams protein. Pecans are also good for men's health: They're loaded with beta-sitosterol, a plant steroid that may help relieve symptoms of benign prostatic hyperplasia (BPH), or enlarged prostate. One ounce of pecans (18 to 20 halves) contains about 200 calories, 21 grams fat, and 3 grams protein.

Click to read 2 diets that can improve your bone: http://www.sokariblog.com.ng/2019/12/2-diets-that-can-improve-your-bone-and.html

5) Pistachios.
Being especially rich in vitamin B6, which is important for keeping hormones balanced and healthy, pistachios are a good option for those with problem periods. They're the only nut to contain reasonable levels of lutein and zeaxanthin, two antioxidants that play an important role in protecting the eyes. Pistachios also contain potassium and fibre - in fact a 30g serving has more than three times that supplied by the equivalent weight of plums.

6) Peanuts
Technically legumes but generally referred to as nuts, peanuts are high in folate—a mineral essential for brain development that may protect against cognitive decline. (It also makes peanuts a great choice for vegetarians, who can come up short on folate, and pregnant women, who need folate to protect their unborn babies from birth defects, says Caplan.) Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E, as well. One ounce of peanuts (about 28 unshelled nuts) contains about 170 calories, 7 grams protein, and 14 grams fat.

Opt for hazelnuts if you're concerned about high levels of homocysteine, an amino acid which has been associated with heart problems as well as conditions like Parkinsons. Hazelnuts are a good source of folate, which plays a key role in keeping homocysteine within normal levels.

Tips from sokariblog.

Wednesday, December 25, 2019

2 Diets That Can Improve Your Bone and Muscles Strength





Diet can have a big impact on our body. It is said that you become what you eat and its somehow true. People who overeat are fat and have various health problems. Those who follow a healthy diet and have control over what they eat are mostly fit and healthy. 

These factors can lead to a more serious issue that can make your bones weak. In some cases, people who dont follow a healthy diet have weak bones and muscles. If you consume too much unhealthy beverage in your diet then it can lower your bone density which can then lead to osteoporosis. 

You can prevent such issues by sticking to one healthy diet. These diets can give you various other benefits. Such as digestive health and reduced inflammation in your body. The diets that we will focus on are rich in calcium and protein. Your bones and muscles require these nutrients to form up and stay healthy. If you dont take enough protein or calcium then you will start noticing some issues. Let’s discuss these 2 diets that can improve your bone and muscle strength.

HIGH CALCIUM DIET:
There are a few foods that you will have to avoid in order to take a high calcium diet. If you are someone who is suffering from diabetes then consult your doctor before following such diets. Like I said that there are some foods that interfere with the absorption of calcium in your body. 

Legumes, lentils, and spinach are the foods that can interfere with the absorption of calcium in your body. If you have weak bones then try to avoid such foods and shift towards foods that are high in calcium and also have a good amount of protein in it. Such foods can improve your overall health. If you want to build stronger bones and also lose fat then mix this diet with master cleanse. It will also help your body to detox and lose weight. 

HIGH PROTEIN DIET:
In this diet, you have to consume foods that are high in protein and low in carbs. Eating such foods will allow your muscles to grow and build stronger bones. If you are young then eating foods that are high in protein will help you maintain a stable and healthy weight. Although if you start eating high protein junk food then it will make you fat. Eating processed foods are not good for your health. Remember that we are consuming foods that are high in protein and low in carbs.

Foods such as salmon, veggies, dairy, and lean meat are what you need to fulfill the daily protein your body requires. Fish is low in carb and this makes it the perfect food to be consumed daily or even 3 times in a week. So if you want stronger muscles then eat foods that are high in protein. 

BENEFICIAL FOODS:
Some foods contain nutrients that can help in growing your muscle mass. Some fitness trainers prefer supplements over natural foods but this is not beneficial in the long run. If you want to stay healthy and have a healthy life then eat foods that are natural. The following are some healthy foods that are vital for your bone and muscle health. 

  • Salmon fish
  • Tuna fish
  • Mackerel
  • Lean meat
  • Cheese
  • Milk
  • Vegetables
  • Bone broth

These were some of the foods that can give your body enough amount of protein and calcium. Especially salmon fish and bone broth. These two foods contain a high amount of protein and calcium that can prevent various bone-related disorders and also promote muscle strength. 


CONCLUSION:
Consuming these foods can not only grow your muscle mass but they will also make your bones strong, and there are various other benefits that you can get by including these foods into your diet. Other than that following the 2 diets that I have mentioned above will improve your overall health. One thing that you should keep in mind is that by following a diet for a few weeks or months won’t do you any good. If you want to notice real results then stick with any diet for more then 6 months. You need patience in order to maintain a healthy weight, bones, and muscles.