Avoiding Lifestyle Diseases – What’s the Deal?

Have you ever heard of lifestyle diseases? Chances are you have – while they’re not particularly well-known, they’re definitely a cause for concern. In this blog post, we will go into what lifestyle diseases are, why they’re so dangerous, and how you can avoid them. Let’s get started.

What Are Lifestyle Diseases?

Lifestyle diseases are those that develop due to certain behaviors or lifestyles. Generally speaking, these diseases include heart disease, stroke, type 2 diabetes, obesity, and more. All of these illnesses have one major thing in common: They are caused by an improper diet combined with lack of exercise or physical activity.

Why Are Lifestyle Diseases Dangerous?

Simply put: Because they can be prevented! While it is true that there are some illnesses out there that cannot be avoided (such as cancer or HIV), lifestyle diseases can be completely avoided if individuals take the proper steps to ensure their health and wellness. This means eating healthy foods and exercising regularly. By doing so, individuals can significantly reduce their risk for developing a lifestyle disease.

How Can You Avoid Them?

The best way to avoid a lifestyle disease is to simply make healthier choices when it comes to food and physical activity. Eating whole foods like fruits and vegetables and getting at least 30 minutes of exercise every day will go a long way towards reducing your risk for developing a lifestyle disease. Additionally, quitting smoking/drinking alcohol/using drugs also reduces your risk for developing one of these illnesses. Finally, getting regular checkups with your doctor is key in detecting any warning signs early on and addressing them before it becomes too late.

Conclusion

At the end of the day, it is important to remember that preventing lifestyle diseases is possible if you make smart decisions when it comes to your diet and exercise routine. Eating healthy meals filled with nutrient-dense foods while simultaneously staying active will help keep your body safe from these potentially devastating illnesses. So don’t wait any longer – start making healthier choices today.

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January 18, 2023 0

Get Fit and Fabulous in 2023 with These Easy Exercises

By Conqueror Team

Fitness is a key part of staying healthy and feeling great. But too often we put off going to the gym or hitting the pavement for a jog because it seems like too much work. Well, not anymore! We’re here to tell you that getting fit doesn’t have to be hard. In fact, you can do simple exercises from the comfort of your own home that will help you get fit and fabulous in 2023.

Bodyweight Exercises

One of the easiest ways to get fit without having to leave your home is by doing bodyweight exercises. Bodyweight exercises are movements that use your own body weight as resistance. This type of exercise is great for building strength, endurance, and flexibility; plus, you can do them anywhere, anytime! Examples of bodyweight exercises include pushups, squats, lunges, mountain climbers, burpees, and planks. All you need is a little space and some motivation!

Yoga

Yoga has been around for centuries but it has recently become more popular than ever before. It’s no wonder—yoga offers a great way to stay active while also calming the mind and improving flexibility. There are many different types of yoga poses (asanas) that target different areas of the body; plus there are endless variations so you can never get bored. Start with beginner poses such as cat-cow stretch or downward facing dog; then gradually add more advanced poses like warrior one or triangle pose as your skills improve. Yoga can be done virtually anywhere with just a mat or towel!

High Intensity Interval Training (HIIT)

HIIT workouts are short bursts of exercise followed by short rest periods. This type of workout is great if you don’t have much time but still want to get a good workout in. HIIT workouts combine both cardiovascular activity with strength training moves so they offer an effective full-body workout perfect for any fitness level. Some examples of HIIT exercises include jumping jacks, running in place, burpees, mountain climbers, jumping squats, and plank jumps. All these exercises can be done at home without any equipment.

Conclusions

With just a few simple exercises done right from your home (or wherever!), you can get fit and fabulous in 2023! Whether you prefer bodyweight exercises or yoga or even high intensity interval training (HIIT), there’s something for everyone when it comes to getting fit this year—no gym membership required! So what are you waiting for? Get started today on your journey towards better fitness this year—you won’t regret it! Happy exercising.

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December 14, 2022 0

The Top 5 Foods to Boost Your Stamina for Long Days

By Conqueror Team

For athletes, labourers, or anyone who values their endurance, stocking up on foods that will help you make it through a long day is crucial. What you put into your body will directly affect how your body performs. If you’re looking for a boost to help you make it through those extra-long days, look no further than these five staples.

Oats

Oats are a complex carbohydrate, which means they’ll digest slowly and provide you with long-lasting energy. They’re also packed with fiber and vitamins that are essential for healthy cell function. For an extra stamina boost, mix in some protein-rich ingredients like chia seeds, milk, or yogurt.

Bananas

Bananas have been called “nature’s power bar” for good reason—they’re an excellent source of energy. They contain three natural sugars—sucrose, fructose, and glucose—which are all easily digested and quickly turned into fuel for your body. Bananas are also rich in potassium, which is essential for muscle function. Eat one about 30 minutes before you need sustained energy, such as before a run or during a long workday.

Beets

Beets get their bright colour from betalains, which are powerful antioxidants that help protect cells from damage. But beets aren’t just good for your insides—they can improve your stamina, too. That’s because beets contain nitrates, which your body converts into nitric oxide. Nitric oxide helps improve blood flow and oxygen delivery to muscles, which enhances exercise performance. Add some cooked beets to your next salad or roast them as a side dish.

Salmon

Salmon is rich in omega-3 fatty acids, which have been shown to decrease inflammation and improve heart health. But omega-3s can also give your stamina a much-needed boost. One study showed that people who took omega-3 supplements were able to exercise for longer periods of time without becoming as fatigued as those who didn’t take them. Another study found that athletes who took omega-3s had less post-exercise muscle soreness than those who didn’t supplement with them. Add salmon to your weekly meal rotation to give your endurance a natural boost.

Coffee

Coffee isn’t just for mornings—it can give your stamina a serious boost, too. That’s because coffee contains caffeine, which has been shown to improve physical performance by increasing alertness and improving coordination. Caffeine can also help you exercise for longer periods of time by delaying fatigue during strenuous activity. Just be sure to limit yourself to 400 milligrams of caffeine per day—about four cups of coffee—to avoid unpleasant side effects like jitters and insomnia. drink coffee black or with a small amount of milk and sugar to keep calories in check.

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December 5, 2022 0

Supplements: Why You Need them even When You are Healthy

By Conqueror Team

we have all been there, feeling under the weather and popping vitamin c like it is our job. but what about when we are feeling fine? do we still need to take supplements? the short answer is yes. while a supplement cannot make up for an unhealthy lifestyle or diet, they can help to ensure that we are giving our bodies the nutrients it needs to function at their best. here are three reasons why you should make sure to take supplements even when you are healthy.

They help to fill in the nutrient gaps in our diets.

Most of us do not get the recommended daily intake of fruits and vegetables, let alone the other food groups. This means that we are likely not getting all of the vitamins and minerals that our bodies need on a daily basis. Supplements can help to fill in these nutrient gaps and ensure that our bodies are getting what they need.

The average person does not eat a balanced diet. Even if you think you are eating a well-rounded diet, chances are you are not getting all of the nutrients your body needs on a daily basis. This is due in part to soil depletion, meaning that fruits and vegetables grown today do not have the same nutritional value as they did 50 years ago. Health supplements can help bridge the gap and ensure that you are getting the nutrients your body needs.

They can help to improve our overall health.

The right supplement can help to improve our overall health by providing our bodies with the nutrients it needs to function properly. For example, omega-3 fatty acids have been linked with a number of health benefits, such as reducing inflammation, improving heart health, and boosting brain function.

They can help to prevent certain diseases and conditions.

By ensuring that our bodies are getting the nutrients they need, supplements can help to prevent certain diseases and conditions. For example, vitamin D3 has been shown to reduce the risk of developing type 2 diabetes, while calcium can help to prevent osteoporosis.

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November 30, 2022 0

Five Ways A Nursing Mom Can Lose Weight

By Conqueror Team

Becoming a mother is one of the most beautiful life experiences. However, growing a tiny little body inside yours causes a lot of emotional as well as physical changes. Women are advised to eat healthily during pregnancy and avoid strenuous exercises to promote their baby’s healthy growth. Generally, six weeks after giving birth, moms are given the go-ahead to hit the gym.

Breastfeeding is healthy for both the mother and the baby. However, women who nurse their babies tend to lose weight faster compared to other mothers. Although potentially desirable, rapid weight loss can be unhealthy for the mother.

Article Summary: In this article, you will get to know how to lose weight without compromising the quantity and quality of your breast milk. The following tips should be kept in mind when new mothers are trying to get back in shape:

1. Eat healthy meals and avoid crash dieting;

2. Keep hydrated;

3. Easy postpartum exercises;

4. Build up stamina;

5. Take care of your mental health.

Eat Healthy Meals And Avoid Crash Dieting

The quality of the mother’s diet is essential for breast milk quality. Be mindful when choosing what you eat and avoid zero-calorie items. Make sure your diet includes a hefty quantity of vegetables and fruits. Rice and whole grains are good nutrients for breastfeeding mothers, but they must be mindful of the serving size. Proteins are also an essential and suitable choice for weight loss. Finally, including eggs, spinach, nuts, and olive oil in meals ensures the diet includes healthy fats.

Keep Hydrated

Water is essential for losing weight and maintaining a healthy breast milk supply. Breast milk is made up of 90 per cent water so it is vital to stay hydrated – drink at least 10 to 12 glasses of water per day. Dehydration results in frequent headaches and a confused mind. Sweating during exercise also causes water loss, so replace it with drinking additional water.

Easy Postpartum Exercises

Exercise is essential for achieving the desired weight loss target. Try to build a regime that doesn’t involve intensive workouts and, instead, includes stretching exercises, straightforward weightlifting, yoga, walking and jogging. You can also incorporate Kegel exercises to strengthen the pelvic muscles.

Build Up Stamina

After getting the go-ahead from the doctor, you might feel the urge to work out day and night to get back into shape. This is an unhealthy choice! Keep yourself motivated by breaking your targets into smaller chunks.

Remember, your baby relies on you for nutrition, so working out like a maniac is not a good option as it may negatively affect your breast milk supply.

Take a few weeks to build up the stamina for strength training and high-intensity exercises. The easy way to resume building stamina would be walking, jogging, and yoga; stay alert for any discomfort symptoms while performing these exercises, especially if you have had a cesarean.

Take Care of Your Mental Health

Postpartum depression is common among new mothers. According to a study, around 10 to 15 per cent of mothers suffer from this mood disorder every year. The main contributors to this disorder are stress, genes and hormones. Many women also face eating disorders during this phase, resulting in either abrupt weight gain or unhealthy weight loss.

During the first few weeks after having a baby, mothers tend to fall victim to depression. The risk of this can be reduced through:

· Counseling;

· Medication;

· Strong family support;

· Taking one day at a time;

· Eating a healthy diet and getting proper sleep.

Bottom Line

New moms should stop comparing themselves to others. Every person has a different metabolism. Give yourself time and try some of the tips mentioned earlier. Have regular check-ups with your general practitioner and dietician to monitor the weight loss and always set an achievable weight loss target.

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November 24, 2022 0

How to deal with setbacks in weight/diet/health goals

By Conqueror Team

Setbacks happen, and there is no need to stress about them over and over again!

Personal barriers can trigger setbacks and distract you from your motive, whether it is about maintaining a healthy life, following a diet or going to the gym. For instance, an injury can put a stop to your daily workouts, a family gathering can force you to overindulge, or an emotionally stressed moment can upset your healthy eating habits.

Either you can keep stressing over your intruded diet plan, or you can learn from the setbacks and turn it into motivation.

Want a piece of advice? Go with the second option.

Here are 12 recovery techniques to get you back on track.

Forgive yourself for going down the road of pessimism;
Set new goals;
Contact a nutritionist and ask them to make a new diet plan for you. This time a little easier than the last;
Focus on your nutritional health rather than weighing yourself over and over again;
Avoid stress at all costs. Keep yourself away from negative people and thoughts. Perform relaxation therapies like yoga for peace of your mind;
Get creative with exercise. Play different sports, compete on the run with your friend, plan a family hike, or you can go swimming;
Extract your frustration through exercise – just sweat it off;
Whenever you’re feeling down, reach the social support of your friends and family. Spend quality time with them;
Hire a personal workout trainer to get tailored services and attention;
Go slow, don’t take big steps at the start! Taking too much on can be overwhelming and can throw you off to your old humdrum habits;
Bare minimum. If you can’t go on a full-on diet and exercise routine, start small. Start by skipping bad sugary drinks and processed foods or adding a fruit or vegetable to your plate;
Set up a music player and make exercising fun. Pause your exercise for a while and dance wildly to your favourite songs because hey…! No one’s watching.

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November 21, 2022 0

Benefits of Protein Supplements

By Conqueror Team

For decades, protein supplements have solely been consumed by athletes, bodybuilders, and those who indulge in heavy exercise routines. It might have been a sports supplement used to enhance muscles but, nowadays, a lot of health-conscious individuals are using protein shakes in their diets.

Protein supplements have various benefits and can be found in the form of powder, solid food, or fluid formulation. The supplements are preferred over traditional protein sources because of their availability and reduced preparation time. A large population is currently using these supplements for weight reduction and muscle toning. Other possible benefits of protein supplements include:

Nutrition

Those who struggle to meet their daily protein requirements can use supplements as an alternative. Older adults, weight lifters, athletes, and those with chronic illnesses may require more protein intake. Researchers have found that athletes involved in strenuous exercise training can benefit from having around twice their daily recommended protein intake, ranging between 1.4 and 2.0 grams per kg of body weight.

Muscle Gain

Protein supplements may help if you want to gain lean muscle. According to a research study done at Rice University, an adult who is looking to put on muscle needs to strength train several days a week and increase his protein intake from 0.40-0.60 g per pound of his body weight to 0.60-0.90 grams.

Recovery After Exercise

In addition to muscle growth, protein supplements can help in repairing damaged tissues and muscles. During workouts, the body naturally directs amino acids and energy to support muscle contractions. After the workout, your muscles go through a recovery phase. Drinking a protein supplement after the workout can help soothe muscles that may have been damaged during the exercise.

The supplement can also help in speeding up the recovery of sore muscles by reducing muscle damage and enhancing muscle performance and protein synthesis.

It Helps With Muscle Growth And Recovery

Taking protein supplements will not only build and strengthen your muscles, but it can also prevent muscle breakdown. Combining exercise and regular activity with high protein intake will promote muscle growth and strengthening.

High-quality protein supplements are rich in branched-chain amino acids (BCAAs) and contain essential amino acids. One of the BCAAs (Leucine) plays a crucial role in stimulating muscle growth and recovery after endurance and resistance training. As such, protein shakes, for instance, are very convenient for athletes who are always on-the-go.

It Promotes Satiety And Boosts Metabolism

Proteins will make you feel fuller than fats and carbohydrates. This may be beneficial to athletes who are always fueling up their bodies for an extended period of time. The supplement’s ability to reduce hunger levels and appetite helps in the reduction of calorie intake, which is a key factor for those trying to achieve weight loss.

Along with the reduction of appetite, taking protein supplements boosts metabolism. Your body utilizes energy to digest and make use of nutrients in the food you consume. This is referred to as the Thermic Effect of Food (TEF), and protein’s thermic effect is greater than that of fats and carbohydrates. If you are looking to lose belly fat or want to get the ideal body composition, consider replacing carbs with protein.

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November 14, 2022 1

Why Do Most People Fail To Maintain Weight Loss Long-Term?

By Conqueror Team

Are you tired of all the challenging core exercises and still unable to see the results? Do you want to return to your old sedentary lifestyle? Weight-loss is a taxing activity and requires a lot of hard work. Sometimes people have a lot of motivation in the beginning, but it soon wears out. They want to resume binge-eating and consuming all those high-calorie meals they were abstaining from while dieting.

Article Summary: In this article, you will learn the reasons for falling back to old habits when dieting for weight loss. Only once the root cause of the problem is known can one try to solve it. Some of the causes for the inability to maintain weight-loss in the longer run are as follows:

1. Setting Unrealistic Targets;

2. Stress And Depression;

3. Short-Lived Motivation;

4. Looking For Shortcuts;

5. Difficulty With Prioritization.

Setting Unrealistic Targets

Achieving targets gives us a sense of accomplishment. It drives us to excel further. On the other hand, when a person cannot meet their targets, disappointment often turns into resentment and, eventually, the person decides to quit.

When you set unrealistic and non-achievable weekly or monthly targets, you will get stuck in a rut. The solution to this problem is maintaining a journal of weight loss, doing extensive research to opt for the ideal weight loss targets and going easy on yourself in case of any delays. A person should also enjoy a cheat day once a week or fortnightly.

Depression and Stress

Depression and stress are the main reason for relapses and gaining weight. Cortisol, also known as the “stress hormone”, is responsible for increased belly fat. The person starts self-loathing and loses all the motivation to train and lose further weight. This can also result in stress eating and consuming high-calorie foods.

Short-Lived Motivation

A person is usually most motivated when they start losing weight at the beginning of their diet. They have invested time and money in the gym, they are making dietary changes and are starting to see actual results. However, after a while, all the ignition and motivation is lost. People want to fall back into old habits of binge-watching Netflix, eat chips and drink soft drinks. Losing weight requires a lot of commitment throughout the tenure.

Looking for Shortcuts

Losing weight is a lifestyle change and not a one-time activity. People often try to lose weight by taking weight-loss supplements and crash dieting. Initially, they will even do enormous amounts of strenuous exercises without even taking a day off. As soon as they stop these unsustainable activities, they will likely gain back the weight they had lost.

These shortcuts are not sustainable in the long-term. A person must be willing to invest time and energy to make lifelong changes to their lifestyle if they want to lose weight and maintain it.

Difficulty with Prioritization

In today’s era, everyone is busy with their daily routines. A person usually gets stuck in the office, socializing, studies and catering to family needs. More often than not, people have no time left to look after themselves. Weight-loss exercises require time and consistency. A person facing difficulty in taking time out for regular physical activities will likely struggle to lose additional weight.

Bottom Line

Resistance to weight loss is quite common and discourages a lot of people. Keep yourself motivated throughout your weight loss journey. Be willing to adapt to this new lifestyle and make it a fun activity instead of making yourself feel suffocated. Learn new weight loss techniques and give yourself a breather regularly.

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November 7, 2022 1

Opioid-Free Ways To Beat Pain

By Conqueror Team

You’ve been dealing with a horrible, pulsating headache and, to make matters worse, you’ve just had a paper cut, all while you’re dealing with a sore throat caused by your recurring seasonal allergies. You’ve had enough and you’re reaching into your bag to find something that will make the pain stop. While you may think that aspirin or an ibuprofen pill will take your pain away, the best choice you can make is to use natural, opioid-free remedies! Your body will be far more thankful for that than it would be if you were to take one of those pills. You probably have all the ingredients lying around in your kitchen, so read on to learn a quick and easy way to help yourself when you’re in pain.

Going to the doctor or taking a pill is still important when you are experiencing severe pain but, sometimes, when you have a slight headache or other minor aches and pains you may not need to see your doctor right away. There are many other remedies for pain relief that don’t include doctors and medicine.

Below you will find a list of natural ways to beat some of the most common types of pain:

1. Bleeding;

2. Rashes and allergies;

3. Painful gas;

4. Headaches and migraines;

5. Throat pain or sore throat;

6. Muscle and joint pain.

1. Bleeding

When you cut yourself accidentally, sprinkle the wound with a little bit of cayenne pepper. You may think that this will cause a serious burn or that it will hurt you even more but not only will the bleeding stop quicker, your pain will also decrease significantly.

2. Rashes and allergies

If you have serious allergy problems or your skin peels off regularly, you should take antihistamine therapy. However, in the case of sporadic allergies you can try the natural and much cheaper way – green tea. The reason green tea helps is because it is highly packed with antioxidants, which help your body to fight various allergens.

3. Painful gas

Eating beans or raw vegetables can create gas problems. To prevent this, try to include digestive spices in your diet: ginger, peppermint, coriander, etc. You can make tea with them or use them in your recipes. These spices also help with inflammation and pain.

4. Headaches and migraines

Headaches can be really annoying, and they have a “special ability” to ruin your day in a second but, luckily, you can combat that pestering pain by rubbing a little peppermint or lavender oil on your temples and neck. Another remedy is rubbing a slice of freshly sliced lemon on your forehead. You may also benefit from increasing your caffeine intake, so brew a fresh cup of coffee or make yourself some green tea. If you feel a throbbing headache, apply an ice pack and hold for twenty minutes for pain relief.

5. Throat pain or sore throat

An irritated throat is usually a sign of a cold, so if you have any accompanying symptoms, you should see a doctor. However, to reduce general pain and irritation, gargle with warm salt water, then drink hot tea with honey and lemon. This will not only relax your throat but it will also help you get rid of the pain much faster. Moreover, hot beverages are always soothing to a sore throat.

6. Muscle and joint pain

You’ve probably heard this one before and, even though it sounds counter-productive, exercising can significantly help minimize the pain you feel in your muscles, joints and bones. By exercising, you are helping your body stay in good shape and you’re making it stronger, which results in a better response to inflammation and other types of pain.

Bottom Line

Many people will look for pain relief in pills first but the food we have in our kitchens can act as natural and much healthier analgesic alternatives. There is nothing that can heal you and help you more than the gentle gifts Mother Nature gives us.

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November 3, 2022 0

Intermittent Fasting as a Form of Gut Health Maintenance

By Conqueror Team

There is evidence that intermittent fasting can enhance cardiovascular and metabolic health, perhaps aiding in the management of type 2 diabetes. Intermittent fasting is a broad term that refers to a variety of strategies. At its most fundamental, it entails intentionally refraining from food for certain periods of time, either for health or religious reasons. Intermittent fasting is any dietary plan in which you alternate between eating regularly and fasting. We all naturally fast while we sleep; however, intermittent fasting is a deliberate decision to not eat (or dramatically reduce calorie intake) for a certain length of time, whether it is hours or days.

When it comes to our gut health, what we eat has an impact on which bacteria grow and thrive in our stomach. What we consume creates a narrow line between probiotic and pathogenic microorganisms.

Unhealthy diets high in saturated fatty acids, processed carbohydrates, and artificial sweeteners can activate the immune system’s inflammatory response. This reaction intensifies with time and can lead to the development of disease states such as autoimmune disorders.

Healthy gut microbe populations are unsure how to deal with this circumstance. For starters, they dislike sweets and fast meals. As a result, they do not aid in the digestion of these meals. This leads to weight gain and increased inflammatory responses.

A long-term diet of junk foods kills beneficial microbes throughout the digestive system. Beneficial bacteria thrive on a diet of nutritious foods, lean proteins, and complex carbs. As a consequence, opportunistic microorganisms will take their place, eventually causing havoc in your body.

This is why eating more fermented foods, such as yoghurt and Kombucha tea, is good for the stomach. Our bodies also couldn’t operate without these essential microbes.

The One Meal A Day (OMAD) regimen

The least popular of the bunch, but growing in popularity. You eat one huge meal each day and then fast for the remainder of the day. These are just a handful of the numerous ways in which individuals engage in IF. There are more rigorous regimens available, such as 24-hour fasts, Eat Stop Eat, as well as Alternate-Day Fasting.

When it comes to weight loss, intermittent fasting has been proven to be just as successful as any other type of diet. Furthermore, the Bacteroidetes study found that reducing weight naturally boosts the prevalence of these gut bacteria. As a result, as you lose weight on IF, you may be boosting the good bacteria in your body. This may help you lose weight over time.

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October 28, 2022 0

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