With the food market constantly advertising adding protein to everything, you may want an abundance of these key micronutrients in your diet. But unknowingly an inadequate amount of protein may be ruining your effort in the gym.
While your protein need is based on your body weight and activity levels, researchers agree that an adequate amount of protein keeps the body lean and preserves muscles strength as we age. But if you are unsure about the amount of protein you are getting and are wondering if it’s enough to fuel your fitness goals, here are a few ways to know.
Workout doesn’t entail results
Protein is crucial for building new muscle mass and also important in sustaining energy and motivation. A low protein diet may make you suffer muscle atrophy which is a condition when your body starts cannibalisation the tissues for fuel. If you don’t serve your muscle composition with adequate protein, no matter how much you work out, the result will always will always be less.
Do often lash out at your Co worker or anyone for a minor mistake? Serotonin, a hormone regulates calmness and protein plays an important role by helping the brain synthesize serotonin. Also, regulating the spikes of insulin that occurs as a result of eating carbs, protein keeps your mood stable. So, if you are unable to tame your temper, it could be a sign of protein deficiency.
Your hair starts thinning
If you don’t nourish your body with adequate protein, then it looks for some non essential body parts like hair to pull protein form. Once your hair is deprived of the nutrient it needs, it starts thinning or falling out.
Apart from muscle loss, lack of protein in diet precipitates several perils including bone loss and osteoporosis. The body also faces difficulty in absorbing calcium which is likely to make you prone to injuries. So if you are constantly injured, you may need a protein pick me up.
Craving for snacks
If you can’t keep yourself gorging on chips frequently, it may be the time for you to look at your diet. If you don’t supply enough protein to your body it causes spikes and crashes if insulin, resulting in craving for heavy carb foods. Make sure the meals you eat have reasonable amounts of all the three micronutrients, namely proteins, carbs, and healthy fats.
Beware! These Daily Habits Can Ruin Your Hair
Flawless hair is a dream of every girl. Perfect hair can complement your look and make you look perfect in no time. You might have tried multiple shampoos and hair care products to maintain your hair health. But there are certain habits which can unknowingly ruin your hair quality as well as quantity. Hair fall is the most common and noticeable consequence of these bad habits. So, from today do not spend a huge amount of money at the salon to take care of your hair. All you need to do is give up these bad habits to keep your hair healthy. You can also prevent hair fall by avoiding these habits.
Worst habits for hair
- Over styling
Styling might be a compulsory part of your daily routine to look perfect all the time. But it is one of the worst habits which can ruin your hair. Use of flat irons, curlers or blow dryers can promote hair fall and also make your hair dry and lifeless. It can also promote hair fall.
- Poor diet
Not just your overall health but your hair also requires the optimum amount of nutrients as well. You must ensure that you consume essential vitamins and minerals to keep your hair strong. Intake of proper diet will make your hair strong, lustrous and thick. Vitamin E is extremely beneficial for your hair. Add foods like almonds, amla, fresh fruits and vegetables.
- Frequent shampooing
Overuse of shampoo can also destroy your hair quality. Frequent shampooing can make your hair dry and brittle. Try not to wash your hair more than thrice a week. You should also choose the appropriate shampoo for your hair type.
- Brushing your hair the wrong way
Along with the right brush, you need to make sure that you brush your hair the right way. You should start with dividing your hair into two-four sections. Later brush your hair from bottom to top gently. Another tip which will help you promote hair health is- never comb wet hair. The moisture makes the hair follicles weak. So if you comb your hair wet, the stress of the cob breaks the hair easily.
- Poor iron intake
Iron is an essential nutrient required for healthy hair. Iron deficiency is one of the most common causes of hair fall which people usually ignore. Iron promotes hemoglobin productions in the blood. Hemoglobin promotes hair growth and repairs the cells of the scalp. You can add food sources like leafy vegetables, tofu, beans, lentil, cashew or whole grains to your diet.
Alcohol causes significant harm to those other than the drinker: Study
People who are in close proximity or connection with alcoholics can experience harm because of their drinking, according to a study led by an Indian-origin scientist.
According to the research, published in the Journal of Studies on Alcohol and Drugs, an estimated 53 million adults in the US experienced harm because of someone else’s drinking in the last 12 months.
Researchers led by Madhabika B Nayak of the Alcohol Research Group in the US analysed data of 8,750 adults who answered questions from two databases in 2015 — the National Alcohol’s Harm to Others Survey and the National Alcohol Survey.
They found that some 21 per cent of women and 23 per cent of men experienced harm because of someone else’s drinking.
These harms included threats or harassment, vandalism, physical aggression, harms related to driving, or financial or family problems, according to the study.
The specific types of harm experienced differed by gender. Women were more likely to report financial and family problems, whereas ruined property, vandalism, and physical aggression were more likely to be reported by men.
There is “considerable risk for women from heavy, often male, drinkers in the household and, for men, from drinkers outside their family,” the researchers said.
Additional factors, including age and the person’s own drinking, were also important.
People below 25 had a higher risk of experiencing harm from someone else’s drinking. Further, almost half of men and women who themselves were heavy drinkers said they had been harmed by someone else’s drinking, the study stated.
Even people who drank but not heavily were at two to three times the risk of harassment, threats, and driving-related harm compared with abstainers.
Heavy drinking was defined as drinking five or more drinks at a time for men or four or more drinks for women at least monthly.
“Control policies, such as alcohol pricing, taxation, reduced availability, and restricting advertising, may be the most effective ways to reduce not only alcohol consumption but also alcohol’s harm to persons other than the drinker,” Nayak said.
Ditch the difficult diet for healthy living
Fitness is very important. But any drastic change you make in your lifestyle will not be sustainable.
According to celebrity nutritionist Pooja Makhija, it is important to give up a difficult eating pattern as a difficult diet will not help.
“If you need to make permanent change, small tweaks will help you attain the goal. Only small tweaks and lifestyle hack will actually show the change. Keeping in mind the basic diet and healthy eating habits will help. Eating less doesn’t help but eating right does,” added Makhija, who came in support of the anthology “Healthy Binge” which will air in June on Sony BBC Earth.
She has shared some basic fitness tips:
- Never eat large meals in large gaps. Eat every 2 hours and in small quantities.
- Don’t do extreme physical activity. Do timely exercise and periodically.
- Never compromise on eating as it differs from person to person. The quality of the food is extremely important but the quantity is not.
- Consume water. Eating food is important but ignoring water will ruin all the efforts. Having water time to time is very important for the proper working of your body.
- Having a balanced diet is extremely important. Don’t go with trends but learn to eat balanced food that will help in the long run.
At the moment, she is working on her third book which “describes what to eat and what not to because a millennial should know their diet at very early stage”.