E-Cigarette , new way to a more poisonous poison than regular Cigarettes

Both Vaping and Smoking are hazardous to                                      health

An electronic cigarette is a battery operated device that emits doses of vapourized nicotine or non-nicotine solutions , for the user to inhale. It aims to provide a similar sensation to inhailing tobacco smoke , without the smoke.

So the question arises why they have been made when already their is poison to smoke?

Also known as e-cigs , vape pens , vaporizer pens , mods ,  electronic nicotine delivery system , they are marketed as a way to stop or cut down on smoking . ohhhhh that's why now a days kids are roaming with it. 

E-Cigarette have been taken up by millions around the world since they first appeared on the Chinese Market in 2004 and from then the graph of purchase is rising.

Vaping is now the most popular form of tabacco use among teenagers . 

So what does it actually do to our body and why it is more hazardous than cigarette. Let learn:

1. E-cigarette expose the lungs to different substance , one of them is dicetyl which causes a irreversible lung disease called "popcorn lung".

2. Most E-cigarette contain nicotine , which is addictive and triggers changes in the brain .

3. Aerosols containing solvents , flavoring , and toxicants released during vaping are harmful .

4. Scientist have also researched that when these vape pen are old and when it gets heated up then metals like zinc , aluminium are melted and come with that aerosols in your mouth , which can cause throat infection / cancer.

Now see the trend of E-cigarette :

The Bottom line:

Scientist are still learning more about how e-cigarette affect health.  However their is enough evidence to justify efforts to prevent e-cigarettes use .

In this blog i have not discussed that health risk caused by smoking.
Lets share this post to those who are innocent and help them break their addiction to nicotine.


This content is purely my own work and nobody has the right to copy it.

Thank you for reading my post . For more information about health and fitness you can look into my other posts which are helping thousands to get fit.
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10 Brain Food To Enhance Performance

Add these 'superfoods' to your diet and you will increase the odds of maintaining a healthy brain for the rest of your life .

There's no denying fact that as we age our body starts to show those first symptoms like scaly skin, wrinkles etc but we tend to forget that our brain also ages faster. We start to forget things, we forget the names of people whom we meet on daily basis , we forget our daily works etc all this shows that our brain is ageing and their comes as a rescuer these Brain foods .

Here are the top 10 Brain foods which you should include in your diet from now; 


1. Fatty Fish

Essential fatty acids (EFAs) cannot be made by the body itself which means they must be obtained through diet . The most effective omega-3 fats occurs naturally in oily fish/fatty fish in form of EPA and DHA .

This types of fish include salmon , sardines , trout , tuna , which are all rich source of omega-3 fatty acids.

About 60% of our brain is made of fat , and half of those fats is the omega-3 kind.

Brain uses these omega-3s to build new brain cells and nerve cells and these fats are essential for learning and memory.

As proven by scientist these omega-3s slow down age related diseases and help fight against Alzheimer's disease.


2.  Turmeric 

As mentioned in Ayurveda  Turmeric has anti-inflammatory, antioxidants that helps to fight Alzheimer's and prevent heart disease.

Curcumin the main ingredient in turmeric has been proved to enter directly in the brain cells to benefit it.

Curcumin may help ease out depression and improve the mood swings. One study of California Institute proved that turmeric works better than anti-depressants.

Try to add turmeric in your daily food items to reap the benefit.




3. Dark Chocolate

Dark chocolate and cocoa powder are packed with a few brain-boosting compounds including caffeine , antioxidants and flavonoids ( they are plant based antioxidants).

Which enhances focus and concentration and stimulate the production of feel good harmone (endorphin).

In one study including over 900 people , those who ate chocolate on regular basis performed better in series of mental tasks , including some involving memory, than those who rarely ate it .


4. Nuts 

Research has shown that eating nuts can improve heart health and having a healthy heart is linked with healthy brain.

Several nuts have nutrients like healthy fats , antioxidants , vitamin E which may help brain .

Vitamin E helps shields cell membrane from free radical damage , helps to slow down mental decline.

While all nuts are good but Walnuts may be extraordinary cause they deliver omega-3 fatty acids.



5. Green Tea

As is the case with coffee , the caffeine in green tea boosts brain function .

But there is one things that makes green tea stand out. It has L-theanine , a amino acid that can cross blood-brain carrier and increase the activity of neurotransmitter , which in turn reduce anxiety ,  and makes you feel relax.

L-theanine also increase frequency of alpha waves in brain , which helps to relax without making you feel tired. 

Other than that green tea is rich in polyphenols , and antioxidants that may protect the brain from mental decline and reduce the risk of Alzheimer's and Parkinson's disease.



6. Pumpkin  Seeds

They contain powerful antioxidants that protect the brain from free radical damage .

Are an excellent source of magnesium , iron , zinc , and copper.

Each of these nutrients helps in brain function:


Magnesium is important for learning and memory , Copper is good for controlling nerve signals and Iron is often known to clear brain fog and improve function.


7. Blueberries

Like dark chocolate blueberries or many berries contain flavonoid antioxidant. Research suggests that these make the berries good food for the brain.

Blueberries and other deeply colored berries deliver anthocyanins a plant based antioxidant.

Some of the antioxidants of blueberries have been found to accumulate in the brain and help improve communication between brain cells .

Try sprinkling them on your breakfast cereal or adding them to your smoothie.


8. Eggs

Enjoyed by many for breakfast , eggs can be effective brain food .

Their are good sources of the following B vitamins:

. vitamin B-6
. vitamin B-12
. folic acid 

Recent studies suggests that these vitamins prevent brain shrinkage and delay cognitive decline .

Eating eggs is an easy way to get Choline , given that egg yolks are among the most concentrated source of this nutrient , which helps to make a neurotransmitter and helps regulate mood and memory.


9. Broccoli

Broccoli is packed with powerful plant compound , including antioxidants.

It is rich in compounds called Glucosinolates , which help reduce oxidative stress .

Beyond this it contains vitamin K , anti-inflammatory and antioxidants effects which helps brain prevent brain damage.


10. Water

Though not a food but water helps you keep your body hydrated along with keeping your brain healthy.

It is due to this that all the other things work properly.

Drink at least 1.2 litres of water daily for proper brain functioning and also to prevent brain fog.

25% of water that we drink goes to brain for functioning and smooth running of it .    


Thank you for reading my post . For more information about health and fitness you can look into my other posts which are helping thousands to get fit.                    

This content is purely my own work and nobody has the right to copy it.

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Biotin: Sources, Uses

What is biotin?

Also known by name of  vitamin H , biotin is one of the B complex vitamins that is involved in a wide range of metabolic processes, both in humans and in other organisms primarily related to utilization of fats , carbohydrates , and proteins.

All of us get the biotin they need from a balanced diet but their has been claims that getting more biotin can regulate your blood sugar level, promote healthy hair and nail growth, and help pregnant moms have healthier babies.How much biotin is enough, where can you can get it from, and what can it do for you?

Recommended daily need

 A good range lies in between 30-100 micrograms (mcg) per day of biotin is often recommended for adults and adolescents.

Because it is a water-soluble B vitamin the excess will be drained out by your body in form of urine.Some people can handle biotin supplements but some report mild side effects like nausea and digestive issues.

However there are no known toxicity symptoms of eating more biotin than needed by body. 

Supplements and diabetes

Some research including this animal study, that people with type 2 diabetes may benefit from taking biotin supplements to help regulate blood sugar levels. Research so far has not been proved right till now.

According to other study performed on animals , biotin may help kidney damage in people with insulin-dependent type 1 diabetes .

Again more research is needed to prove it safe.

Healthy hair , skin and nails ?

Biotin deficiencies are seen rare but people who have low levels of biotin may show symptoms like 

1. Hair loss/thin hair 

2. Scaly red rash around eyes, nose, mouth, and genital area

3. Numbness, hallucination

4. Dry or scaly skin

5. Insomnia

6. Lack of appetite 

7. Fatigue 

Some doctors and supplement companies say to overcome it by increasing the intake.

Fetal development 

Although rare pregnant women become deficient of biotin. However it is recommended to take a vitamin that contains both folic and biotin during pregnancy.

High doses of biotin in pregnancy can effect both the baby and the mother, so additional supplement of it is not recommended in this case.

Natural sources of biotin

. egg yolk 

. nut butter

. nuts like almonds, peanuts, walnuts,pecans 

. bananas

. whole grains and cereals

. soyabeans and other legumes 

. sweet potato

. salmon

. all meats 

. avacadoes

. spinach

. broccoli

Processed foods or canned foods render the biotin level .

It is always recommended to get nutrients from natural sources. If you are not getting enough of it then a supplement will be recommended by your doctor and before buying it research your brand 

BY- Asad Alam

 

 Thank you for reading my post . For more information about health and fitness you can look into my other posts which are helping thousands to get fit.

This content is purely my own work and nobody has the right to copy it.

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Rise of Air Pollution in India

    RISE OF AIR POLLUTION IN INDIA

Why there is rise in air pollution?

1. THERE ARE MANY FACTORS TO IT BUT ACCORDING TO RECENT CONDITIONS THESE CONDITIONS HAVE WORSEN DUE TO STUBBLE BURNING MAINLY IN PUNJAB AND HARYANA . 

Why all of a sudden there is rise of stubble burning in this century ?

In olden days there were not these efficient machines to do work , all the farmers had to manual harvesting in 1990's but after this mechanical harvesters began to spread which made work easy.

So what they they just cut the crops above 2 foot from roots so in order to save time and sow more crops to earn more so called money they just flauntly  burn it without thinking what it will do to our environment and we should'nt blame our farmers cause they are not even educated . Our so called responsible governments is responsible for it.

First of all our government should look other facts also instead of just concerning about hindu-muslim fact. Seriously they need to grow up if India needs further psychological improvement.  

Data is showing that 46% increase in pollution is due to it.

2. Increase of carbon emission by factories:

Did you know that carbon emission has increased by 20% and this is leading to increase global temperature by 3-5 degrees by 2100 according to U.N.Which means that summers are going to get more hotter, winters are going to get more colder and there will be droughts and more floods where not millions but trillions would be effected by it . We are seeing this in present situation  there is water scarcity, floods,droughts etc and this is just because there is rise of 0.8 degrees in average global temperature in world.I wonder what would happen when there would be rise by 3-4 degrees.

Governments and policy makers,democrats all need to be awaken now cause if not now then it would be late to curb it .

As shown by data and statistics that there is a US based company named EXXON MOBIL COMPANY that new 25 years earlier that our average temperature is going to rise and still no action is being taken .

3. Race to cut down old forest present around India 

There is an undergoing controversies to cut down Arraey Forest present around mumbai and many others like it . Government had to do just sign the papers and it will be all down. Did you all know that these forest are the only source of fresh air in mumbai yet there is no effect to our so called government.

Construction is going on to build buildings for the people of a #2 POPULOUS COUNTRY.

INDIVIDUAL STEPS TO TAKE:

1. Plant trees where you are living. Make your neighbourhood green.Take care of it.Nurture it and water it regularly.

2. Pressurize the government about it by taking active participation in climate change strikes,use banners and join the movement that has been started by a young climate change activist Greta Thunberg who is fighting for her and our future .

3. Make every one aware about it. How to limit it in your family and your surroundings.

4. See that you are not using your vehicle for small distances. Use public transport instead of it.

5. Limit the use of deodorant and room freshners .

  PREVENTIVE CARE:

1. Wear anti-pollution mask which has a value greater than N95 atleast below it is not useful to curb pm2.5 and pm10 particles or simply which has 5 layer filter.

2. You can put INDOOR PLANTS like SNAKE PLANT,SPIDER PLANT,MONEY PLANT,RUBBER PLANTS,ZZ PLANT.These plants don't need enough water nor even sunlight. You can keep them in your rooms,study tables,office tables,kitchen etc

These are the plants that are prescribed by NASA that they tend to decrease air-borne pollutants.

 3. Limit your use of plastic or plastic bags.Keep your cloth bag in handy where ever you go either to buy vegetables or go shopping in malls.

4. It is also said certain foods especially non-vegetarian foods items have high carbon emissions so eat vegetarian food . I am not saying to not eat non-vegetarian food,you can eat it a week or two.Foods like chicken,eggs,fish have low carbon footprint while lamb,pork have very high carbon index.

  5. If possible limit going outside, Stay indoors, Don't go for morning walk very early let the sun to come first cause as the rays of sun enter earth atmosphere they decipitate all the pollutants out in the atmosphere.

Like wearing helmet is important for safety from road injury , air mask is important for every pound of air you breathe through for your health.

6.  Practice Yoga and meditation daily as it is a great way to relax your body and calm your mind and will also give power to fight against this pollution .

I hope this blog will be helpful to all of us who are reading it.

Further queries mail on  mn6899217@gmail.com
This content is purely my own work and nobody has the right to copy it.

                                                                                                                                                                          

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Few Tips on how to gain muscles for skinny guys

 Bulking is as similar as cutting.Only difference is in amount of exercise and amount of food intake . 

"Rule of thumb: Eat for what you’re going to be doing and not for what you have done. Don’t take in more than you’re willing to burn off.”

 – Lee Haney

 First of all you will have to   check the reasons for not   gaining muscles ?

                      It can be one of them :

 

1. Not eating enough food

 

 Maybe you are not eating enough to let the body create muscles     i.e not getting enough calories in .

 If you are more conscious about it you can calculate your macros  also.Now'days there are many app that lets you calculate your total   calorie intake for a day, you can easily find them on your app store   or play store .

 2. Junk Food

If you are eating junk food then this is not going to help you   gain  weight .You will gain weight but it will be just fats mainly bad fats which are harmful for your body may increase your bp , may ruin your heart or may damage your kidney or liver. 

Bad fats are linked with bad cholesterol which is bad for your whole body.

 3. Not well

  You are not keeping well . Immune system is not working                 properly , your stomach is not able to digest those things                   properly etc. 

 4. Empty Stomach

 

 OR you are just on empty stomach . Not eating proper meals ,not eating breakfast, not doing dinner skipping it . There are several  factors like this . You will have to see to this for yourself .

5. Not doing right workout

  High Intensity exercises should't be done if you are too skinny like running, endurance exercise.Cause you will burn a lot of calories in this which will not let you gain muscles. 

           What you can do to gain fast?

 By fast i don't mean within a week or a month(if you are hard   gainer). It will take at least 6-7 months.

 1.  Calorie Surplus

 You will have to add calorie surplus . What i mean is if your   daily   calorie intake requirements is around 3000 then you will   have  to eat 300 or 400 more like 3300/3400 in order to gain   weight . 
 If you can't eat your food then drink it in form of shakes . These   shakes will give you a helping hand . Don't depend on mass   gainers they just provide you with 200-300 calorie surplus only   rest will depend on your food .  

 2.  Equal proportion of macronutrients

 
Along with this you will have to complete your body protein /   carbs / fats requirements . Your body will not grow only on   proteins  or fats , you will have to provide them in ratio of 2:1:1.
 If you are not able to get enough proteins then you can add protein   supplements mainly a good Whey Protein of any brand .
 You can also add nuts like peanuts,almonds,sunflower   seed,pumpkin seeds,they will provide you required fats and carbs. 

 3. Exercise

  

 You will have to exercise also for 2 times a week . Cause if you   will not put load on your muscles you will not be pushing your   muscles .
 If you have joined gym then hire yourself a good trainer and work   according to him but other way is to teach yourself through   internet. Now'days internet has every thing . 

 4. Sleep

  

 Sleep also plays important role in it . When you sleep your body   produces a harmones which provoke your body to grow , make it   strong for day to day functions.
 For atleast 7-9hrs sleep is best for body to repair and make new   cells. Constant work will break your tissues and may harm your   body.

 5.  Consistency

 
  You will get results. Only if you put this much of constant effort      in it and doing it daily for months and for years till you acheive        you dream body.  

 6.  Stomach Issues

 Also if your stomach is not okay then you can take medicines or   go to a doctor for it cause if your stomach is not good then your   food will not get digested properly food not digested will not   produce that much energy and you will not gain your dream   muscles.

 

 I Hope these short tips will help you for your gaining to get your   dream body like of Arnold .

 You can email me on mn6899217@gmail.com for further queries   and also for genuine suggestion .
 Thank you all for reading till here.
This content is purely my own work and nobody has the right to copy it.

  

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