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Ways To Increase Vascularity In Bodybuilding

The Kashmir Monitor

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In the field of health and fitness, particularly body building, vascularity enhances a person’s overall physique, especially in men. For men who participate in body building competition, vascularity gives them the edge, since it makes them look better on stage, among others.

But what can be done in order to achieve visible veins for an impressive look? The following are some ways men can do to increase their vascularity.

Lower the Body Fat

 

According to Muscle and Fitness, reducing the amount of body fat contributes to increased vascularity. As per the publication, body fat is a layer of fat between the skin and the muscles and it conceals the veins beneath it. Thus, thinning the body fat layers up to lower that eight percent for men and around 18 percent for women increases muscle definition and vein visibility. While this is true, genetics also plays a role because some people a vascular thought they have a higher body fat percentage than eight.

Body fat can be controlled through manipulating the body’s intake of the macronutrients carbohydrates, proteins, and fats, considering the person’s height, weight, age, and activity level, as per Ignore Limits. According to the publication, such details guide the person on what his calorie intake should be in order to maintain his physique, along with checking for fat loss and mass gain.

Increase Body Temperature

According to Ignore Limits, the body is capable of thermoregulation or controlling its temperature to maintain homeostasis. This can be done through physiologic processes like shivering if it is cold or sweating if it is hot. When the body is exposed to high temperature levels, the brain innervates the body parts that open the skin pores and activate the sweat glands to help decrease the temperature. Then, the body’s blood vessels dilate or widen their opening, as well as push blood to the skin surface to avoid the internal organs from being damaged. Inversely, the vascular system constricts or narrows when it is cold. Likewise, the blood flows to the organs to provide them heat.

While a hot shower and sauna can increase the body temperature, certain food choices also do the same effect to the body. As per Anabolic Men, examples of these food selections are ginger, cayenne pepper, chili, and other spices.

Boost the Body’s Nitric Oxide

Nitric oxide are molecules that contribute to the overall cardiovascular health, according to Anabolic Men. As per the publication, nitric oxide helps relax smooth tissue, widen blood vessel opening, enhance blood circulation, and decrease arterial stiffness. Thus, the molecule is the one responsible for the pump a person receives after consuming a pre-workout supplement. It is boosted by L-arginine and L-citrulline, as well as food selections that have natural nitrates like celery, aragula lettuce, beets, and spinach. These nitrates will be converted into nitric oxide by the bacteria in the mouth and the gastrointestinal tract.

Reduce the Body’s Water Content

According to Anabolic Men, subcutaneous water is also responsible behind the hidden veins in the body; thus, decreasing the body’s water permits the increase of vascularity. In the field of body building, body builders use diuretics, medications that promote urination, in order to decrease water levels in the body. But then, such medications are not readily available, since they are usually indicated and prescribed to people with cardiorenal problems or cerebrovascular accident (stroke). In addition, diuretics can lower the blood pressure, since the body removes water from the body through urination. Since sodium is a culprit behind water retention, a person may not eat processed foods and food choices that are high in sodium, such as chips and canned goods; instead, he may use non-processed salts like the unrefined sea salt and Himalayan crystal salt. In addition, drinking plenty of water will not hurt, as doing so will flush sodium and harmful toxins from the body. According to Ignore Limits, supplements like L-arginine, L-citrulline, agmantine, and beet juice also assist in reducing excess water in the body.

Training is the Key

According to Muscle and Fitness, training results to vascularity through muscle growth, which enhances one’s physique. This involves doing high repetition and high volume exercises, which brings out the veins, in addition to low repetition and low volume training, which can also add muscle but does not give direct pump to a person.

Along with the aforementioned principles on enhancing the body’s vascularity. It is also achieved through consistent training, proper diet, and adequate rest.


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Health

5 natural ways to fight non-alcoholic fatty liver disease

The Kashmir Monitor

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According to the WHO, liver disease is the 10th most common cause of deaths in India. Gone are the days when liver disease was only associated with the consumption of alcohol. With the increased prevalence of obesity and metabolic diseases such as diabetes, non-alcoholic fatty liver, which leads to hepatitis and eventually cirrhosis, is an emerging problem. More than a million new patients are diagnosed with liver cirrhosis every year globally, and the major causes for it are non-alcoholic fatty liver disease (NAFLD) and hepatitis B and C. Epidemiologic studies suggest the prevalence of NAFLD in nine per cent to 32 per cent of the general population in India. Dr Palaniyamma D., Medical Advisor, The Himalaya Drug Company, says people who are overweight or obese and lead a sedentary lifestyle are at risk of NAFLD. The prevalence is especially common in those who eat highly processed food. The five best foods to be included in the diet to regulate this condition are:

Greens: Green vegetables such as broccoli, spinach, cabbage, and sprouts help in general weight loss by preventing fat build-up in the liver.

Oatmeal: Oats are packed with dietary fibre and help a person feel full for a longer period, thus serving as a filling breakfast or snack and increasing the body’s energy levels.

 

Sunflower Seeds: These seeds are high in the antioxidant vitamin E, which helps protect the liver from further damage, and are a healthy snack for munching in between meals.

Garlic: This popular flavour-enhancing ingredient helps burn extra fat, which in turn helps in reducing weight.

Fish: Rich in omega-3 fatty acid, fish is an excellent food that improves liver function and reduces inflammation.

If NAFLD is detected and managed at an early stage, it is possible to reduce the amount of fat in the liver and prevent the condition from worsening.

Adopting a healthy lifestyle is the first step towards managing NAFLD. Reducing weight, eating healthy, exercising moderately, and avoiding alcohol can reduce the risk of NAFLD. Consuming alcohol does not cause NAFLD, but it can worsen the condition.

Medicines can be useful in managing the symptoms associated with this condition. Using medications that have natural ingredients can restore the functional efficiency of the liver. Formulations containing natural ingredients such as The Caper Bush (Himsra) and Chicory (Kasani) improve the functional efficiency of the liver, protect the liver structure, boost liver health, and remove toxins from the body.

The liver carries out various functions that are critical for good health. It helps break down food, purify blood, build proteins, remove harmful substances, balance hormones, and store energy. Hence, it is advisable to consume a healthy diet and supplements containing herbal ingredients that help the liver metabolise foods, eliminate waste, and balance hormones.

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Health

Diet to help you fight symptoms of skin allergies

The Kashmir Monitor

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Adopt these guidelines manage your allergies: From consuming at least two tablespoons of flaxseeds daily to practising stress relaxation techniques or meditating.

Skin allergies are common and are characterised by red skin rashes or bumps. Some are caused by allergens induced by exposure to foods, medications, and insect stings, but the large majority of cases are not specific to any cause. Adopt these guidelines to fight symptoms and manage your allergies.

  1. Essential fatty acids are responsible for healthy cell membranes, which act as barriers to harmful things, as the passageway for nutrients to cross in and out, and for waste products to get in and out of the cell. The best-known essential fatty acids are omega-3 and omega-6, which must be in balance for good health (and good skin). Though we all seem to get enough omega-6, most of us lack omega-3s. Some good sources are fish, walnut, and flaxseed oil. Consume at least two tablespoons of flaxseeds daily. You could sprinkle it on your salad after roasting it.
  2. Vitamin C has been shown to decrease production of histamine, reducing immediate allergy potential. Vitamin C helps relieve allergic symptoms and prevent inflammatory reactions by providing an anti-histamine-like effect.
  3. As tension and stress usually make allergies worse, practice stress relaxation techniques or meditate.
  4. People who are prone to allergies must look carefully at their intake of foods such as berries, raisins, prunes, nuts, seeds, shellfish, soybean and gluten. The right detoxification programme and correction of any liver problems can be extremely helpful for such individuals.
  5. It is important to remember that what you eat reflects on your skin. Your skin requires the right kind of fatty acids, vitamins and minerals. When we improve our diet, these nutrients take time to reach the skin.
  6. So, once you bring about the required alterations in your diet or go on a restricted elimination diet, don’t expect a miracle. In addition to the diet and vitamins, you may need your physician’s help, to check if you have any severe infection or a specific allergy.

 
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Health

4 Surprising Pre-Workout Foods

The Kashmir Monitor

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We all have our go-to pre-race foods, from a simple bowl of oatmeal to a peanut butter and banana sandwich. But those meals can be a little too filling right before boot camp. That’s where these surprising foods and drinks can help when you’re pressed for time. Read on to find out which foods you should eat to ensure an all-star workout at the gym.

Watermelon Juice

Forget Gatorade—researchers suspect that an amino acid called L-citrulline found in watermelon can provide relief to sore muscles after an intense workout. A study published earlier this year found that athletes reported less muscle soreness on days they drank watermelon juice. The same has been found of drinking cherry juice, which contains anti-inflammatory antioxidants.

 

Chicken Noodle Soup

Some runners take salt tabs when running in the heat to prevent muscle cramping, but salty food works too, according to a study published in the International Journal of Sport Nutrition and Exercise Metabolism. Researchers found that men who ate chicken noodle soup containing 1,362 milligrams of sodium before cycling in the heat retained more water and thus stayed hydrated during their workout. But note: The average recommended sodium intake is 2,300 milligrams per day.

Coffee

That afternoon cup of joe may not be such a bad idea, especially if you plan on hitting the gym after work. A 1992 study published in the British Journal of Sports Science found that runners who drank a small amount of coffee before running 1,500 meters on the treadmill ran 4.2 seconds faster than those who took a placebo. The coffee drinkers also experienced enhanced oxygen intake.

Watercress

The leafy green that’s often just used as a garnish has some surprising muscle relief powers, too. The antioxidant-rich watercress has been proven to prevent DNA damage caused by high-intensity exercise. A British Journal of Nutrition study also found that eating watercress two hours before a workout provides the same benefits as consuming it for eight weeks.

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