Cholesterol Can also be Good for Our Body

By Conqueror Team

We all know that cholesterol is not good for our health. It can cause heart disease and other problems. However, we might not know that cholesterol is also vital for our bodies. This blog post will explore the benefits of cholesterol and why we need it.

What is Cholesterol?

You’ve probably heard a lot about cholesterol and how it can harm your health. High cholesterol can lead to heart disease, stroke, and other serious health problems. But what you may not know is that cholesterol isn’t all bad. In fact, cholesterol is essential for our bodies to function correctly. Here’s a closer look at the good and bad of cholesterol.

Cholesterol is a waxy substance found in our bodies. It is mainly produced in the liver but can also be found in some foods we eat. There are two types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is often called “bad” cholesterol because it can build up in the arteries and form plaque. This can lead to heart disease. HDL is often called “good” cholesterol because it helps remove LDL from the arteries and prevents plaque from forming.

The Benefits of Cholesterol

1) Cholesterol is essential for our brain health.

2)Cholesterol helps our body to repair itself.

3)Cholesterol is necessary for hormone production.

4)Cholesterol protects us from infections.

5)Cholesterol aids in vitamin D absorption

6)Some Vegan diets might lead to high cholesterol levels

7)We need cholesterol for a healthy pregnancy

8)Eating foods rich in cholesterol does not necessarily increase our cholesterol levels

Swimming Your Way to Better Asthma Control

By Conqueror Team

If you’re one of the millions of people who suffer from asthma, you know that it can be a real pain to deal with. Symptoms like shortness of breath, wheezing, and chest tightness can make it hard to do even simple things like walk up a flight of stairs. And don’t even get us started on exercising! Just the thought of trying to get a good workout in can be enough to send an asthma sufferer running for their inhaler.

But what if we told you that there was a way to exercise without triggering your asthma symptoms? What if we told you that, in fact, exercise could actually help you to better control your asthma? Well, it’s true! Swimming is a great form of exercise for people with asthma, and it can actually help you to improve your overall asthma control. Here’s how:

Swimming is a Low-Impact Activity: When you swim, your body is supported by the water, which takes some of the strain off of your muscles and joints. This makes swimming a low-impact activity that is easy on your body, and that won’t trigger your asthma symptoms.

Swimming Strengthens Your Respiratory Muscles: When you swim, you are constantly resistance-training your respiratory muscles. This helps those muscles to become stronger and more efficient at pumping air in and out of your lungs. Stronger respiratory muscles mean better overall respiratory function, which can help you to better control your asthma.

Swimming Improves Your Lung Capacity: As your respiratory muscles become stronger from swimming, your lungs will also become more efficient at taking in oxygen and expelling carbon dioxide. This means that your lung capacity will increase over time, giving you more room to breathe and making it less likely that you’ll experience an asthma attack.

If you have asthma, swimming is a great way to help manage your condition. The regular breathing pattern that is required for swimming will help train your lungs and improve your overall respiratory function. In addition, the humidity in the pool will help keep your airways moist and prevent irritation and inflammation. Swimming is also a great workout for your heart and lungs that can be performed at any intensity level.

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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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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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How to Exercise During Your Period

By Conqueror Team

If you have ever had a period, you know how it affects everything. From your sleep quality to appetite and from oil production in your skin to your mental health. The phase you are in determines your mood, and exercising during those phases can be challenging at times. During your period, your uterus sheds its lining. Progesterone and estrogen hormone levels are low, making you feel sad and perhaps tired. You will also experience stomach cramps, and you might consider skipping your gym sessions.

However, exercising during your period has several benefits, such as combating PMS, boosting your mood, easing menstrual cramps, and enhancing blood circulation. You don’t have to do the hardcore exercises during this time of the month, since there are several low impact exercises well-suited for menstruating bodies.

Exercises You Can Do During Your Period

  1. Yoga

Yoga is a great way of easing your period symptoms, and the best part is that you can do it in the comfort of your home. You can put on your sweats and leggings and have a cup of tea nearby, while you exercise at your own pace. Gentle stretches can help provide relief and allow you to build strength and flexibility. You can try activities such as the knee-to-chest pose, cat pose, or the child pose. As you exercise, avoid inversions and twists because they can be uncomfortable. If you are new to yoga, you can use resources such as YouTube or online yoga journals to find the best poses that relieve period symptoms.

  1. Walking

Walking is something most of us do every day, and it is considered an aerobic activity. You can take a brisk walk or go to the grocery store. Walking increases blood flow in the pelvis, which can help relieve cramps. Keep in mind that going to the kitchen to take a midnight snack is not considered a workout. Additionally, make sure you stay hydrated during the stroll by drinking lots of water.

  1. Light Aerobic Exercises

The emphasis here is on “light exercises.” For instance, having a slow freestyle swim or taking a scenic bike ride will help your body release endorphins, which will help improve your mood and soothe your cramps as they act like a natural “painkiller.” Just like walking, light aerobics will soothe your cramps by increasing blood circulation in your pelvis area.

  1. Running

Running can help in easing pain and reducing PMS symptoms. However, be mindful not to overdo it, especially when you are feeling shaky.

  1. Lift weights

You might feel stronger and more tolerant to pain towards the end of your period, which makes it an ideal time to try strength training. You can do a bit of arm or leg work or go through your regular weight lifting exercises. If you are not used to lifting weights, you can try out the weight machine at the gym. Avoid any moves that will put a strain on your back or stomach, because they will be more uncomfortable during this time of the month.

What Should You Do About Leakage?

If you are worried about leakage during your exercise, wear an absorbent towel that molds to your body shape. If you use tampons or menstrual cups, you can add a panty liner for better protection. It is also recommended that you take a shower and change both your underwear and protection after exercising to avoid any menstrual odor.

If you experience an heavy flow, you can stay active through exercises such as taking a brisk walk or riding a bike. If you decide to work out at home, concentrate on downward-facing moves that can relieve menstrual cramps.

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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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The Secret To Building A Nice Body Image

By Conqueror Team

Everybody wants to have that excellent body image, the right body size, unique complexion and healthy body weight. Having a better body image is seen as a determining factor of one’s self-esteem, self-acceptance, health and confidence. This is why you will find some people following strict meal plans, hitting the gym and changing their lifestyle to look better. However, there are several other factors that you should take into consideration which will boost your body appearance. Some of these factors include engaging in exercises, being content with the way you look and staying positive in your quest to build a nice body image.

Article Summary: In this article, we will outline some of the fundamental tips to help you build a fantastic body image.

Appreciate Yourself

If you want people to love you and appreciate your body image, you must love  yourself first. Instead of cursing or hating the way you look, you have to love your body’s good things. Focus on the good: appreciate your muscles that can help you carry heavy loads, appreciate your hands, especially for the work they do while preparing food and appreciate your legs that are able to take you to places. By focusing on the positive things about your body, you get to love yourself more, maintain your strength and have enough time to deal with your weaknesses.

Do What You Love

Passion is the spark. You cannot force yourself to do things that you are not passionate about. Be very mindful of your happiness by focusing on what makes you feel good. Whether it is turning up to your favorite concert, going out for a stroll, exercising or assisting others, do it with all your might. Remember, your happiness is at stake! Do not hold back but, instead, show up for that function looking and feeling confident and ready to hang out with people. However, avoid hanging around individuals who make you feel negative about yourself; keep your eyes and heart focused on positive energy. This might help you learn some of the important ways to develop the right body image. Your friends or colleagues can often share with you the strategies they have used and that you can apply to get rid of body dissatisfaction.

Befriend Your Mirror

Avoiding the mirror will not get rid of your body dissatisfaction. You need to look at yourself quite often and endure any uncomfortable thoughts about your body image so take a personal responsibility to change what you do not like. If you do not want the unnecessary weight you see, find an effective weight loss program. If your hair does not make you happy, get a befitting makeover.

Do Not Compare Yourself With Others

Comparing yourself with others is poison. It might lead to stress, depression and feeling unworthy. Focus on being you and doing what you love most. Do not give in to criticism. If you see others with a better body image, do not feel intimidated but, instead, be inspired. Find out how they have managed to maintain a healthy weight, great complexion and confidence. You will get from that person important information that will form the basis of your own body image improvement.

Walk The Talk

As a parent or guardian, your kids look up to you. You need to be their example or, at the very least, their point of reference. The way you solve issues and tackle criticism should inspire them. They need to see you appreciate your body, loving the way you look, preventing negative thoughts and staying committed to improving your body image. The urge to lead the young ones will give you a commitment to enhancing how you look.


Working out not only keeps you fit but also gives you a better body image. Through exercise, you can shed off excess weight, stay positive, appreciate the value of hard work and stay committed to your body goals. Yoga is one of the forms of exercise that you can adopt. It is peaceful, comfortable and guarantees body health improvements.


Having a poor body image can be depressing. Nevertheless, there is a way out of that destructive feeling! Make use of the tips discussed above to help you improve your body image. They are proven strategies that guarantee positive results in improving one’s body image.

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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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Proven Mind-Stimulating Tips for Seniors

Similar to how exercise benefits your physical health, brain exercises help your mental health by enhancing your memory and analytical abilities. Better still, it’s never too late to start working out your most crucial muscle. Continue reading for these simple techniques to sharpen your mind.

Write frequently

Writing helps to strengthen working memory and communication skills. Ultimately, it makes no difference what you write because simply expressing yourself will increase brain activity.

Play an instrument or listen to music

Listening to or performing music is enjoyable for many people, but it also enhances memory performance in older adults, according to a 2019 study published in the journal Frontiers in Psychology. Thanks to versatile platforms and technology, finding your favourite tunes or learning to read or play music is easier than ever.

Learning a foreign language

Even if you don’t intend to travel internationally, learning a new language can be advantageous. According to a review of numerous research published in the journal Frontiers in Human Neuroscience, it enhances cognitive functioning in older persons. Duolingo and Babble are both enjoyable and effective virtual language learning tools.

Get lots of rest.                                   

Sleep deprivation, according to the National Sleep Foundation (NSF), might increase your long-term risk of physical and mental health problems such as reduced attention span, poor memory, and mood disturbances. While you sleep, memories and newly gained skills are transferred to more permanent regions of the brain. This makes it easy to remember them. According to the NSF, adults, 65 and older should strive for seven to eight hours of sleep per night. If you’re between the ages of 26 and 64, seven to nine hours of sleep per night is a decent target.

Brain health is an important component of overall health. It is the foundation of your ability to communicate, make decisions, solve problems, and live a productive and valuable life. Because the brain regulates so many aspects of daily life, it is perhaps the most valuable organ in the human body. If you want to improve your brain health, check out our online course.

Burn Fat Faster!

As obesity keeps affecting millions of people around the world, the rates of mortality and morbidity have skyrocketed.According to the World Health Organization (WHO), the number of obesity-related deaths is far greater than the number of people who die from famine. How scary is that?

Many people associate obesity with the number that the scale shows. However, that is not the full story. What’s causing all the diseases and complications is the high body fat deposition, especially around the abdomen.A little understanding of how to supplement your diet to reap the benefits of a full, healthy life can’t be over emphasised!

Here are the top 3 foods that boost metabolism and fat burning:

Fish oil

Fish oil is an extremely healthy ingredient that’s found in fatty fish. This oil can temper down inflammation, oxidative stress, and other harmful cellular processes.
Omega-3 and omega-6 fatty acids have been shown to drastically increase weight loss.
In a 2010 study, researchers provided 46 participants with daily fish oil for 6 weeks. The results of the study showed that participants lost an average of 0.5 Kg. Researchers also noted that the serum levels of cortisol dropped, which is the stress hormone responsible for activating fat-storing metabolic pathways.


The caffeine found in coffee is a potent central nervous system stimulator that boosts alertness and vigilance. This substance can also help people lose more weight by boosting their metabolism.
In one study, individuals who consumed coffee before exercising experienced twice the degree of lipolysis (fat burning) relative to the control groups.

Apple cider vinegar

Apple cider vinegar is an ancient remedy that may provide several health benefits, including reduced inflammation, better glycemic control, and appetite suppression.
The active ingredient – acetic acid – is also implicated in weight loss.
In a 2009 study, 144 overweight participants added two tablespoons of apple cider vinegar to their usual diet for 12 weeks.
By the end of the study, researchers reported that participants lost an average of 1.7 kilograms of fat.

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