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Top 7 Fitness Myths You Need To Stop Believing

The Kashmir Monitor

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In the world of fitness, each day brings a set of new myths and facts to you. Little do you care if the statements are in fact a myth or a fact! Sadly, the myths seem to occupy a bigger chunk of knowledge you gain about the fitness industry each day. While some of these make things easier for you, some of them end up putting you in a tough situation. While you feel that these ‘tips and tricks’ will help you achieve your goal faster, the actual state of affairs could be far from the same. From what to eat to how many hours you must spend in the gym, millions of such theories revolve around the fitness industry which are actually a hoax. And sadly, they are believed without much thought. In this article, we bring to you 10 such myths which are actually a hoax in the name of fitness.
Here’s a list of top 7 myths about the fitness industry which you must stop believing. Keep reading…
1. Cardio comes first
The next time you visit your gym, observe every person who comes after you; majority of the people rush to the treadmill first for a nice run. But is that the right way to go about it? No! The truth is, practicing cardio first can lower your glycogen levels. This reduces your ability to give your best in the weight training section. So begin with the weights; it will increase your cortisol and testosterone levels which is beneficial for your workouts.
2. Morning workouts are better
Time does not matter as long as you are regular with your workouts. The only benefit of working out in the morning is the fact that you would not have to dread the workout hour throughout the day. Other than that, evening workouts are equally effective (if you are regular).
3. You should stretch your muscles before workouts
Penny told Sheldon that one must stretch their muscles before a run. But sadly, she didn’t know that it is not the best thing to recommend. While you hear people telling you that stretching before workouts is the best thing to do, we beg to differ. While stretching is believed to decrease the risk of injury, the truth is that it weakens your muscles by 30% and increases your risk of injury.
4. The more you sweat the more you lose
This is the most popular fitness myths of all time! Some people believe that sweating more means that you are losing more weight. But the truth is that sweating more is not directly linked to the number of kilos you lose. As long as you are working hard, not sweating is not all that important.
5. You can run to reduce those pounds
You might feel that running on the treadmill will help you burn calories. But that might not be the case. Cardio is not all that effective as compared to weight training for weight loss. Interval training and weight training could help you burn those calories much faster and in a more effective way.
6. More pain, more gain
Initial few days in the gym can give you some pain. But eventually, your body adapts to that movement and it doesn’t hurt anymore. However, if the pain continues to persist, it could mean that you are going on the wrong road. You could be overtraining or exercising the wrong way. To avoid risk of injuries, check with a professional.
7. Workout for at least an hour
Time does not matter as long as you are regular with your workouts. Irregular workouts, even if they are as long as two hours at a time, will not help you fetch the desired results. So don’t worry about the number of hours you invest, focus on your regularity.


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Health

Hepatitis A Causes and Symptoms

The Kashmir Monitor

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Generally speaking, hepatitis A is more common in parts of the planet that are developing. It’s for the fact that sanitation and food handling practices are by and large poor. However, medical experts say that living in developed countries can also put you at risk of having hepatitis A, but it’s really a rare occurrence.

Just like what’s mentioned earlier, hepatitis A is caused by the hepatitis A virus or HAV. It can be spread around by someone who has hepatitis A because he or she is a carrier of the virus behind it. It is said that a person with hepatitis A is most infectious about 2 weeks before he or she begins to experience signs and symptoms.

Here are some of the ways that hepatitis A is spread around:

 

Consumption of food that is prepared by a person who has hepatitis A. This is most especially true if he or she has not properly washed his or her hands.

Drinking of water that is contaminated with the hepatitis A virus.

Intake of raw or undercooked seafood obtained from contaminated water.

Close contact with someone who has hepatitis A. This includes having sexual intercourse with an infected person, especially when the rectal or anal area has been touched with the fingers, mouth or tongue.

Using illegal drugs, especially when paraphernalia contaminated with the hepatitis A virus are used.

Symptoms

Medical experts say that it may take a while before the various signs and symptoms associated with hepatitis A show up. They say that someone may experience them about 4 weeks after getting infected. It’s even possible for someone with hepatitis A to not experience any sign and symptom at all.

Some of the initial signs and symptoms of hepatitis A include:

Tiredness and malaise
Achy muscles and joints
Pain in the upper right section of the abdomen
Loss of appetite
Mild fever
Headaches
Sore throat
Diarrhea or constipation
Hives or raised rash that’s itchy

These initial signs and symptoms associated with hepatitis A can last anywhere from a few days only to a couple of weeks. Afterwards, as the infection of the liver progresses, the following may be experienced by the individual:

Jaundice, which is the yellowing of the skin as well as the whites of the eyes (sclera)

Pale colored stools
Dark colored urine
Skin itching

Tenderness and swelling of the upper right section of the abdomen

Although it rarely happens, hepatitis A can cause liver failure. When such develops, the person who is infected may experience severe vomiting, frequent bruising, bleeding of the nose and gums, drowsiness and confusion.

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Health

Busting myths around blood donation

The Kashmir Monitor

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As per the World Health Organisation (WHO) norms, ideally, one per cent of the total population should regularly donate blood to meet the requirements, which is anywhere between 1% and 3% of country’s population that would require blood in a year.

Contrary to the myth about blood donations making a person weak or anaemic, the body replenishes the lost blood in a matter of a few days, say experts.

“A healthy bone marrow makes a constant supply of red cells, plasma and platelets, so there is no question of becoming weak, much less anaemic. It is a myth and should not deter people from donating blood,” says Dr RK Singal, chairman, internal medicine department, BLK super-speciality Hospital.

 

The donors can give either whole blood or specific blood components, as there is sophisticated equipment available these days that extract relevant components from blood and the rest of the blood can be transfused back to the donor.

As per the World Health Organisation (WHO) norms, ideally, one per cent of the total population should regularly donate blood to meet the requirements, which is anywhere between 1% and 3% of country’s population that would require blood in a year.

About 65% of India’s population is young and if this section donates blood regularly, chances of the country facing blood shortage will be remote. Hence, there is all the more reason for people, especially youngsters, to come forward and be regular blood donors.

How to prepare

Have enough fruit juice and water in the night and morning before you donate

Have a full meal 3 hours before donation; never on an empty stomach

Have some rest for about 10-15 minutes after donation

Have some snacks or a juice with high sugar content after donation

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Health

Erectile dysfunction’s connection with lifestyle

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By Dr Anjani Kumar Agrawal

healthy-lifestyle-can-reverse-effects-of-hypertensionAll over the world, but perhaps more so in India, men are embarrassed to admit that they may have a problem getting or keeping an erection — a condition known as erectile dysfunction (ED).

All over the world, but perhaps more so in India, men are embarrassed to admit that they may have a problem getting or keeping an erection — a condition known as erectile dysfunction (ED). From my research, I have found a strong link between ED and stress. Other major causes include smoking, drinking, diabetes, hypertension or high blood pressure and cholesterol levels. My advice to these patients is — do not get even more stressed over this situation. Instead, focus on taking the right medication and making some changes to your lifestyle, so you can once again enjoy a satisfactory sexual life.

 

DIAGNOSIS OF ED

We normally diagnose ED and its underlying causes by asking the patient a few questions about his medical and sexual history. This is sometimes done by sharing a questionnaire with the patient. The questions that we ask are designed to help us understand the cause of ED in the particular patient.

We also do a physical exam, ask for certain blood tests to rule out other medical conditions responsible for erectile dysfunction, and recommend imaging tests (if required) to determine whether the person is physically able to have an erection or not.

SHORT-TERM SOLUTION, LONG-TERM CURE

Underlying medical conditions such as diabetes, hypertension and hypercholesterolaemia (high cholesterol levels) can cause ED. In these cases, ED can be reversed once the patient starts treatment.

In my experience, many men suffer from ED because of work stress, family pressure and anxiety. So, changes in lifestyle with regular exercise, yoga, abstaining from alcohol and smoking, and proper counselling help in treating ED. Along with this, medicines for ED are usually prescribed for about 3 to 6 months by which time lifestyle changes start to take effect and the patient is physically and mentally healthier, which helps resolve the problem.

An estimated 16% to 25% of men experience ED at some point in their lives. I would urge them not to be embarrassed about it. Seek medical help from a urologist or andrologist; get the necessary advice/medication; and go on to enjoy a healthy, fulfilling sexual life.

The author of this article is Dr Anjani Kumar Agrawal, head, andrology, department of urology sciences, Max Smart Super Speciality Hospital, Saket

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