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How to prevent Seasonal Allergies

The Seasonal allergies can put turmoil on your health condition. The seasonal allergy symptoms like cough, sneezing, and cold are common among its sufferers. The seasonal allergy is caused mostly by an allergic response of the body towards airborne substances.

The airborne substances are basically the pollen from the wind pollinated trees. When you come in contact with this airborne pollen, your body produces an immune response for which you get allergy symptoms. So, how to prevent seasonal allergies from triggering in your body?

Eliminate or Reduce Pollen Interaction

The best way to treat seasonal allergies is to first reduce your pollen interaction from the environment. You should then administer these steps to either reduce or eliminate the pollen interaction.

1. Keep a close eye on weather forecast for possible pollen count in your surroundings.

2. If pollen levels are high, keep your windows and door shut.

3. If you go outdoors, keep a N95 rated respiratory mask handy.

4. Use Air conditioner with HEPA Filter.

5. Take shower two times a day daily.

6. Avoid Smoking

7. Clean your surroundings and eliminate dust, pet dander, and mould if any.

8. Wash your bedding every week

9. Fix leaking spots

10. Remove stuffed toys and upholstered furniture.

What to Eat for Seasonal Allergy?

Seasonal Allergy symptoms can be prevented by eating and avoiding certain types of food in your diet.

Foods to Eat

· Quercetin Foods: Onions, Parsley, Pepper

· Vitamin C Foods: Mango, Broccoli, Cantaloupe

· Omega 3 Rich Foods: Kale, Spinach, Tuna, Mackeral

Foods to Avoid

· Histamine Foods: Alcholic Beverages, Mushrooms, Avocado, Smoked Fish, Cheese

· Full Fat Dairy Products

· Raw Fruits and Vegetables

Seasonal Allergy Medication

You can administer seasonal allergy medication if you suffer from severe allergy. These medication include

· Decongestants

· Anti Histamines

· Corticosteroids

· Allergy Shots(Immunotherapy)

Source: supplementstown.com/seasonal-allergies

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The Dukan Diet Review. Should you follow Dukan Diet?

Dukan Diet is not a new diet and has been around for many years now. It has been designed by a French medical Practitioner Dr. Pierre Dukan. He claims this diet to be an effective and a sustainable weight loss plan. He further asserted that you can lose about 10 pounds of weight in just 5 days with this diet. So is it really effective?

Dukan Diet Review

Dukan Diet is a high protein, a low carbohydrate and a low fat diet plan. Dr. Dukan has designed four diet phases for you to lose weight and then stabilize it for the rest of your life. The first two phases namely attack and cruise phase help you lose weight. The other two phase namely consolidation and stabilization phase helps you avoid rebounding of weight.

During the attack phase, you are required to eat only protein foods from approved 68 food sources plus 1.5 tablespoon of oat bran. During the second phase, you are required to eat 32 on starchy vegetables and protein rich foods from attack phase plus 2 tablespoon of oat bran.

In the third phase, you can reintroduce serving of fruits back in your diet. The last phase doesn’t pose any significant guideline. You can eat anything but has to eat only protein foods for one day in a week.

Is the Dukan Diet effective?

Dukan Diet is effective for weight loss as it is a strict high protein diet. A protein diet can improve your metabolism. Eating a high protein diet increase the thermal effect of food and you can burn more calories in your day. Furthermore, a high protein diet can easily feel you satiated for long time and you can save yourself from overeating.

This diet helps you lose weight as the foods you eat in the first two phases of this diet is actually very low calorie foods. However, Dr. Dukan has put no bar on how much of these foods you can eat in your day. But if you even try to eat a lot, you will not be able to go beyond 1500 calories in your day. As, these foods can fill you fast and you can get satiated easily.

Are there any Downsides?

Following a Dukan Diet is no different from following a low calorie diet. This low calorie diet can pose severe health threats if not followed under guidance. You can land up with nutritional deficiencies, and many other health concerns. You need to be cautious enough if you are going to follow this diet.

If you need to know the complete details and scientific evidence behind the results of this diet, you can read this detailed article on Dukan Diet.

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How do I get pregnant quickly with PCOS?

PCOS is a reversible condition. The only thing you should do to reverse PCOS to get pregnant is by improving the health of your body first.

There are lots of strings attached in how can you improve the fertility of your body. The first thing you need to understand what actually PCOS is?

PCOS is a condition in which your body hormonal balance gets disrupted. This disruption of hormones is mainly due to

Adrenal PCOS: The level of Androgen(Male Hormone namely Testosterone) increases in your body. A Female body also produces male hormone but in less amount which is a different case in women struggling with PCOS.

Ovarian Cysts: The Ovaries are not able to release the egg due to increased Follicle Stimulating Hormone and reduced Lutenizing Hormone. This causes your follicles to keep growing and develop multiple cysts.

These hormonal imbalance can cause you to experience multiple causes of infertility. But making some lifestyle changes is sure to reduce this condition and send you baby dust.

Weight Loss:

The condition of PCOS cause woman tends to gain weight due to insulin resistance. You are required to follow a diet for weight loss and decreasing insulin resistance.

Reduce Stress:

Stress Management is very important to reduce the condition of PCOS. Increased Stress can cause your adrenal gland to produce more Adrealine which can create a hormonal stress in your body leading to PCOS.

Exercise:

Indulging into daily exercise can improve your overall health by reducing stress, increasing insulin sensitivity and eliminating all the future health concerns including diabetes, cardiovascular problems and many more.

Supplements

Taking the right supplements can help you deal better with PCOS Symptoms. The best supplement one should take during PCOS include

Vitamin B8: Supports Healthy Blood Sugar Function.

Omega 3: Regulate Menstruation Cycle.

Chromium: Increase Insulin Sensitivity

Magnesium: Reduce High Blood Pressure, decrease chances of cardiovascular failure.

Zinc and Saw Palmetto: Decrease Excess Testosterone Production in Body.

Herbal Tea: A lot of women got successful in getting pregnant with PCOS by using Red Raspberry Fertility Tea and Chasteberry Vitex Tea for six months. You can also use these two tea to get pregnant with PCOS.

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Are there any testosterone supplements that actually work?

There are a lot of testosterone supplements out there in the market. Almost every company claims that their testosterone booster is more effective to replenish your lost T levels. But do these claims make any sense to you? I don`t think they will, unless you have the right information on what testosterone supplements will actually work for you.

How can you pick your Testosterone supplement when there are so many choices available in the market? The Exact Answer to this question is the ingredients contained in that specific supplement. Testosterone Supplements do work but only those which contain the precise doses of right ingredients. So what ingredient should you look in your testosterone supplement?

Note: I`m including the natural ingredients which are proven to replenish your lost T levels. And, I disregard the use of synthetic testosterone steroid injections to promote your lost testosterone. If you are male, who is aging, struggling with low energy and sex drive, this list of ingredients to boost your Low T is definitely your piece of cake.

1. D- Aspartic Acid:

Supplementing with 3 grams of D-AA has shown to improve your testosterone levels by 42%. It is highly beneficial for older adults whose testosterone levels have dipped to a considerable amount.

2. Fenugreek Extract:

The Adults who wish to use testosterone supplement in order to increase their strength and lean muscle mass will find Fenugreek Extract to be beneficial.

3. Tribulus Terrestris:

If you are struggling with lost libido and continuous fatigue, Tribulus Terrestris can come handy to you. Include a Testosterone Supplement which contains Tribulus Terrestris.

4. Stinging Nettle:

Stinging Nettle has shown to increase free testosterone in your body which is great for a lot of purposes. This includes increased sex drive, strength and muscle gains.

5. Ginseng:

Ginseng is great herb to promote erectile health and is precursor of nitrogen. If you are using a testosterone supplement which contains ginseng, you can expect a good sex drive and a proper erection.

These are some of the important ingredients a good testosterone supplement must contain. To buy you some time, we have also prepared a space for top 5 best selling Testosterone Boosters you can buy today.

Source: How to boost testosterone naturally- Foods to boost Low T

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How can I use carb cycling to lose weight?

You might be familiar with fasting and crash diets, if you are trying to lose weight. But have you ever thought what a long term fasting and crash diet can cause to your body. It can simply land you with nutritional deficiencies. So what is a sustainable way to lose weight?

Carb cycling is an effective nutritional strategy to lose fat and build muscle. This strategy requires you to make small tweaks to your diet in order to lose weight effectively. You need not to shuffle everything in your diet as you do in most of your weight loss diets.

How to Lose Weight with Carb Cycling?

You can lose weight effectively with carb cycling by altering the intake of your carbohydrates in your day. However you should stay in a calorie deficit mode in order to lose weight. You will have high carbohydrate days with some low carbohydrate days in your week. Altering the intake of carbohydrates will help you increase or decrease your calorie intake according to your daily energy expenditure.

Planning your Carbohydrate Intake

High Carb Days: When you are doing vigorous activities in your day which requires burning a lot of calories like heavy lifting or running.

·

Moderate Carb Days: When you are doing moderate activities including walking, jogging, swimming or some kind of cardio.

·

Low Carb Days: When you are not moving much and doing little activities.

·

No Carb Days: When you are resting and not doing much of work.

Now that you have understood how to plan carbohydrates, you should know how to plan your macro nutrient intake and eat nutritionally.

Macro Nutrient Intake

No Carb Days

Carbohydrates: 5% of calorie intake

Proteins: 30% of calorie intake

Fats: 65% of calorie intake

2. Low Carb Days

Carbohydrates: 20% of calorie intake

Proteins: 45% of calorie intake

Fats: 35% of calorie intake

3. Medium Carb Days

Carbohydrates: 45% of calorie intake

Proteins: 35% of calorie intake

Fats: 20% of calorie intake

4. High Carb Days

Carbohydrates: 60% of calorie intake

Proteins: 30% of calorie intake

Fats: 10% of calorie intake

Once you are able to calculate your daily calories, you need to plan the types of carbohydrate foods in your diet. You need to have nutrient dense carbohydrates in your diet. And, you should not simply eat sugar or sugary foods as they are also a type of carbohydrate.

Carb Diet Menu

Carb Cycling Menu foods for high carb day (Glycemic Index: 70-55)

Boiled White Potato

White Rice

Oat Meal

White Bread

Digestive Biscuits

Carb Cycling Menu foods for moderate carb day (Glycemic Index: 55-40)

1. Brown Rice

2. Boiled Sweet Potato

3. White Pasta

4. Quinoa

5. Whole grain bread

Carb Cycling Menu foods for low carb day (Glycemic Index: 40 or less)

1. Apple

2. Orange

3. Grapefruit

4. Pineapple

5. Cherry

6. Yogurt

7. Milk

8. Spaghetti

9. Soya beans

10. Chick peas

Timing of your Carb Cycling Diet

An important thing with carb cycling is the timing of foods. If you wish to have best results, you should plan most of your carb intake before evening. And, split the remaining day with other macros namely proteins and fats evenly.

Read: List of Protein rich Vegetables

Further, if you need to plan your carb cycling meals, then you can check our sample carb cycling meal plan. Do up vote, if you find this answer helpful and don`t forget to share this knowledge with your friends and family.

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How many calories should I eat per day to lose weight?

How many calories per day you should eat to lose weight varies for different individual. The calorie needs are different for different individual. So, you need to first understand how many calories you need daily to perform the activities in your day. Once you are able to calculate your daily required calories, you can simply get under a calorie deficit mode to lose weight. However it is not as simple as it appears to you. It involves you to understand following terminologies. You need a step by step approach to know the calories to lose weight.

1. Calculate your Daily Calories

2. How to cut calories from your diet

3. Macro Nutrient Planning

How to Calculate Daily Calories?

You need calories to perform your day to day activities. The functions like breathing, pumping blood and your other bodily activities also burn calories. So the amount of calories you burn in your day is combination of two activities. One is going in your body which is referred as BMR (Basal Metabolic Rate). The other activity is what you perform outside your body. Everything requires energy and you create energy by burning calories.

How many calories you spend in your day depends upon your BMR and your activity factor. So how can you calculate the BMR and your Activity Factor?

· BMR (Men) = 66 + (13.7 X Weight in Kg) + (5 X Height in Cm) – (6.8 X Age In years)

· BMR (Woman) = 655 + (9.6 X weight in kg) + (1.8 x height in cm) – (4.7 x age in years)

· Activity Factor:

Sedentary (Little to no activity): 1.2

Little active (Strength training for 2-3 days a week or similar): 1.375

Moderate Activity (Strength Training for 3-5 days a week or similar): 1.55

Highly active (Strength training for 3 to 5 days and 1 to 2 days of cardio in a week): 1.725

Extreme Activity(Training for 2 times a day with heavy weight training and cardio in a week): 1.9

After calculating both the BMR and the Activity Factor, you can simply calculate your daily calorie expenditure by this equation.

TDEE (Total Daily Energy Expenditure) = BMR X Activity Factor

The TDEE will give you the glimpse of how many calories your body needs daily to maintain its current weight. This is a border line calorie mar for you. If you wish to lose weight you should eat fewer calories below this mark. And if you wish to gain weight, you will be eating more than this mark.

In order to lose 1 pound of body weight, you need a calorie restriction of 3500 calories. This means you need to burn 3500 calories to lose 1 pound of body weight. Imagine you are eating 500 calories less daily than what your body needs. Then, you can lose 1 pound of weight in a week.

You need to shed calories from your diet gradually and should not go on a strict calorie deficit diet. Aim to shed 300 calories daily from your diet and do not go below your BMR mark.

Read: How to Prepare Low Calorie Meal Plans?

How to Cut Calories to Lose Weight?

Follow these quick tips to cut calories from your diet. These quick tips will allow you to cut calories without making any major changes into your current eating style.

1. Cut Calories by Staying Away from Emotional Hunger

2. Cut Calories by using Small Portions

3. Food Swaps to Cut Calories

4. Protein Rich Vegetables in every meal to cut Calories

5. Cut Calories by doing Exercise

6. Read your Product Labels to cut calories.

Macro Nutrient Planning

An important tip for you to lose weight is to indulge in healthy eating. Take proper nutrition and follow a healthy lifestyle. All calories are not created equal and only nutritional eating is your way to go for weight loss. A 100 calorie Mc Fries is not same as 100 calories from green vegetables. You should plan your macronutrients accordingly. Consume your daily calories in ratio of 30% Carbohydrates, 45% Protein and 25% Fat to lose weight in a good way.

Find this information useful? Read more about how to plan calories according to macro nutrients.

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What is the best advice for a skinny guy who is looking to gain weight naturally?

A skinny guy who is looking to gain weight needs to follow these important tips.

A skinny guy can have a hard time in gaining weight. There can be a lot of factor which can hinder your progress. You can surely gain weight by working on these factors.

Problem 1: Your diet is lacking the required nutrition.

Solution: Eat a well balanced diet. Your diet should have right amount of Protein, Carbohydrate and Fats.

Also Read: Know the foods to gain weight

Problem 2: You are eating empty calories.

Solution: There is a chance that you are binging on junk food. Eating Junk Foods can stuff you with lot of calories. But every calorie you are eating from junk food is proving you any nutrition. Eliminate Junk Foods and switch to healthy food choices.

Problem 3: You are eating less than your body actually need

Solution: If you need to gain weight, you should always eat more than you are burning calories in your day. You should always eat more than your Total Daily Energy Expenditure (TDEE). Start gradually and increase 200 calories every week.

Problem 4: You are having an active lifestyle

Solution: An individual who has an active lifestyle needs more calories than a normal person. An active person has high chances of having fast metabolism and will have more lean muscle mass. A fast metabolism and high lean muscle mass burn more calories and can give you hard time in gaining weight. If you are among those individuals, you should start eating more. Try to divide your day with 6 small meals at regular intervals.

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18 Unknown causes of Bloated Stomach and stomach bloating remedies?

You are struggling with a bloated tummy and it is giving you all sorts of discomfort. You have tried everything to soothe your stomach but nothing has seemed to work for you. The continuous stomach pain is now bothering you. You need to reduce your stomach bloating and pain instantly.

If this is something you want, you should know these unknown causes of stomach bloating first. Knowing the causes will help you prevent stomach bloating. And, learn the stomach bloating remedies to cure your symptoms.

Causes of Stomach Bloating • Smoke • Drink Alcohol • Eat at Fast rate • Chew Mint Gums • Too much Common Salt in diet • Acute Constipation • Irritable Bowel Syndrome • Functional Dyspepsia • Hormone Imbalance(Menstruation Periods) • Dehydration • Fluid Retention • Food Allergies • Inflammation • Lactose Intolerance • Giardisis (Parasite intestine Infection ) • Celiac Disease • Eating Disorders (Bulimia Nervosa, Anorexia Nervosa) • Bowel Diseases • Mental Health Conditions

If you haven`t yet able to identify the cause of stomach bloating, then you can refer to these causes of stomach bloating.

Stomach Bloating Remedies You need to know the Stomach Bloating Remedies once you are figured out the cause of your problem. The below mentioned stomach bloating remedies are sure to provide you instant relief from stomach pain and bloating. 1. Probiotics 2. Lemon Water 3. Fermented Green Vegetables 4. Potassium rich Fruits 5. Herbs like Ginger, Peppermint, Fennel and Basil

Also read:

Foods you should avoid if you have a bloated tummy

Bland Diet: A Diet to heal your stomach

Furthermore, if you wish to learn more about the problem of Stomach Bloating and Stomach Bloating Remedies, you can read the complete article Cure Abdominal pain and bloating symptoms: Stomach bloating remedies

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What are the warning signs of gluten intolerance you should know?

More than 10% population globally is suffering from Gluten Intolerance. The sad part of this story is that most of the cases of gluten intolerance remain undiagnosed. And, some cases which when diagnosed got confused with other medical conditions. So, it becomes important for you to not avoid these warning signs given by your body.

1. Abdominal Pain and bloating

2. Vomiting

3. Unexplained weight loss

4. Diarrhea

5. Smelly Faeces

6. Stunned growth

7. Delayed puberty

8. Chronic fatigue

9. Anemia

10. Enamel defects in permanent teeth

11. Anxiety

12. Brain Fogging

13. Depression

14. Migraine or headaches

15. Continuous Mood swings

16. Heartburn

17. Lacking muscle coordination

18. Lactose intolerance

19. Liver Issues like fatty liver

20. Numbness in arms and legs

21. Infertility

22. Menstruation problems

23. Itchy Skin Rash or dermatitis herpetiformis

24. Eczema

25. Autoimmune disorders like Thyroid, Type 1 diabetes, Irritable Bowel Disease

Furthermore, If you are suffering from some symptoms your doctor hasn`t got correct answers for, there is a chance of underlying Gluten Sensitivity. So, if you experience any of these above mentioned Gluten Intolerance symptoms, your best bet is to follow a gluten free diet.

Source: How to treat gluten intolerance- Here are 5 things you should know today

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Experiencing symptoms like Acidity, Gas, Heartburn, Nausea? Here is what you need to do

A Bland Diet is a perfect treat to cure your symptoms. It is the most recommended diet by doctors to patients suffering from gastrointestinal distress. Know what foods to eat on a bland diet and how to prepare a Bland Diet for you

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How to Get Rid of Chest Fat and Fix Gynecomastia?

One out of every third men in the world is suffering from the problem of chest fat. This means you are not alone and don`t need to get embarrassed as many other people do.

In order to lose chest fat, you need to understand the cause of your problem first. The two main possible reasons you are experiencing this problem is either you are obese or you are suffering from gynecomastia.

Cause 1: If Obesity is leading to Chest Fat

If you are obese, your best bet is to lose weight and reduce your body fat.

Try to jolt down the cause of your obesity. Your poor lifestyle can be a possible cause of your obesity. What you eat, Smoking, Alcohol, Stress, Disrupted Sleep all these can lead to obesity and make you experience chest fat.

Solution:

Indulge in a healthy lifestyle.

Make right food choices. Stay away from processed and junk foods. Eat fresh fruits, vegetables and whole grains.

Limit your alcohol intake and try to cut on smoke.

Adopt a lifestyle which makes you to exercise daily.

Indulge in good activities which help you reduce stress.

Take a good night sleep

Put this into consideration:

There is nothing called as spot reduction. Hence, the best way to reduce chest fat is to reduce overall body fat.

Don`t go for any fad diet to reduce your body fat. As, it can worse your situation. Instead you can opt for intermittent fasting and Ketogenic Diet.

If you are someone who is also dealing with prolonged fatigue, lethargy and lost sex drive with chest fat. Then there are chances you are dealing with low testosterone levels. Try these effective natural testosterone     boosters to feel young once again.

If you binge on drinking alcohol and smokes, you should consider a body detox. You should also eat liver healthy foods to improve your liver     health.

 Cause 2: If Gynecomastia is leading to Chest Fat

1.      Inspect your chest for these possible signs of gynecomastia. (Puffiness around Nipples, Man Boobs, Lump around Nipples, Pain in nipples)

2.      If you occur to these signs, there are high chances that you are suffering from hormonal imbalance. Your estrogen levels have peaked up in your body.

 Solution:

Get an appointment with a gynaecologist to confirm gynecomastia. And go for the complete treatment.

Some Quick Tips to follow to reduce chest fat  

·Include these exercises

a.       Push ups

b.      Incline cable fly

c.       Dumbbell incline press

d.      Bench press

e.      Cable crossover.

 ·Eliminate these foods from your diet

a.       Soybeans

b.      Potatoes

c.       Chickpeas

d.      Pepper

e.      Wheat

f.        White Rice

g.       White bread

h.      White pasta

i.         Sugar Syrups

j.        Milk

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