Want to lose some weight? Then you have to boost metabolism first.  So, how it can be done?  Well, just go through with these following tips:

1. Revive yourself with a healthy breakfast

As it is the most important meal of the day, skipping it could lead your body to starvation mode. According to the nutritionist, your metabolism gets slow down while you're sleeping. So, it becomes crucial to eat a healthy breakfast to revive your metabolism. A better metabolism keeps your energy level high throughout the day. Studies have shown that women who skip breakfast are 4.5 times more likely to be obese. You can also try nootropics supplements which have a lot of health benefits. However, you must consult with your physician before you start taking nootropics.

Boost up your morning meal with oatmeal, fat-free milk, yogurt, almonds, one or two egg, a teaspoon of omega-3 fish oil, and frozen berries so that you can get an approximately 300-400 calories.

2. Gulp your water cold

Research shows that when you drink a glass of cold water, your body burns some calories heating up the water to your core body temperature. Also, sufficient amount (5 to 6 liters for an adult) of water revs up your metabolism causing you to burn around 100 calories a day. Since the number of calories, you will burn by drinking a glass of cold water doesn't seem much, but once making a habit, you'll be able to lose some pounds within two or three months.

3. Drink a cup of coffee and green tea

Studies have shown that a cup of coffee can boost up your metabolism by 4 to 8% and caffeine also promotes fat burning.

Green tea has active ingredients like ‘catechin' which significantly improve your metabolism and help you to burn some calories.

4. Eat protein rich meal

The human body takes more time to digest protein than fat or carbs. Your body uses only 10% of its calorie intake for digestion. But, when you eat a high protein meal, your body spends more energy regarding calorie to absorb the nutrients from the meal.

Protein-rich diets also greatly boost metabolism that helps you to burn an extra 100 to 150 calories per day.

5. Undertake a high-intensity workout

If you're a regular gym-goer, then you might know the benefits of the high-intensity workout. Studies have shown that a vigorous workout helps you to burn 200 to 250 calories. Try to mix up your workout routine with intervals; it will give a boost to your metabolism. You can also lift some weight to build muscle as muscles are metabolically more active than fat. Also during weight loss, your metabolism may drop a bit which you can resist by retaining muscles through lifting some weights.

6. Get a sound sleep at night

Sometimes lack of sleep becomes the cause of obesity; it also disrupts your metabolism. According to a study published in the American Journal of Physiology, 7 to 8 hours of sound sleep is necessary for an adult to have a healthier metabolism.

The health benefits of meditation are no longer a secret. In recent research also revealed that meditation has some amazing cognitive benefits as well. Things like concentration, memory power, creativity, intelligence all get a boost with meditation and also improve your quality of life. So, let’s take a look at how meditation improves your cognitive health.

Meditation improves our executive function

Our executive functions are some of the most important skills which help us function as a normal human being in society and also helps to pursue our dreams and goals. So, what are these executive functions?

Well, emotions, self-control, organizing ability, inhibition, and motivation are all considered as our executive functions. We all have these executive functions for a reason. Just as we show our anger in response to some injustice which indicates the situation needs to change, in the same way, we show sadness in response to some loss. But when we start ruminating then sometimes these things become maladaptive. And to avoid this situation, we need to regulate our executive functions. Here, meditation becomes helpful; it helps us control our behavior, become more aware and accepting of these executive functions.

Meditation sharpens concentration power

One of the most core benefits of meditation is it greatly improves concentration power of the individual. Many researchers suggest that this benefit is quite consistent in all the age groups from kids to elders. Meditation is the most efficient and cost effective way to improve one’s attention and concentration on any specific task that one put his/her mind to. Studies also revealed that those who perform a mindful meditation regularly are much more efficient at doing discrete tasks or a multitasking challenge than those who don’t indulge themselves in meditation. Regular 20 minutes of meditation also lifts one’s mood which has a significant effect on our concentration ability.

Meditation boosts our working memory

Working memory is a core part of our cognitive functions sometimes referred as short-term memory. It’s concerned with immediate conscious perceptual or temporary holding of information in your mind that to be manipulated. Studies have shown that meditation greatly improves the working memory. You don’t have to perform longer sessions of meditation to get the benefits. 10-15 minutes of regular mindful meditation will do the trick.

Meditation releases cognitive rigidity & boosts cognitive flexibility

What is cognitive rigidity? It’s a difficulty changing mental sets. In simple words, it’s a situation where we find it difficult to consider new or innovative ideas to solve a problem. Sometimes our past experiences also attributed to this condition.
Various studies have been conducted to see whether mediation has any significant effect on people’s adaptive thinking. And it is concluded that those who meditate daily are more likely to cultivate novel or innovative ideas to solve a problem than those who don’t meditate. By performing meditation regularly, you can also attain better cognitive flexibility where you can think or switch between different concept and ideas at the same time.

As meditation also require you to stay focused. And if you face trouble with it, then you might need to take nootropics. It’s a supplement which enhances your meditative effects.

Ovarian cancer is one of the types of this disease, also called "silent killer" because of the way it develops in the body. It is the second most diagnosed gynecological cancer in the world, being quite dangerous because of the difficulty that exists to detect it. ...continue reading "Ovarian Cancer: 7 Warning Signs of the Silent Killer"

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Today I wanted to tell you about meditation, not as part of yoga practice but as an exercise in itself. And is that meditating at least 20 minutes a day brings us great benefits: it helps to calm us and improves our health, both physical and mental. There are already some numerous studies that speak of the benefits of meditation in our brain, our heart or our immune system. ...continue reading "The Benefits of Meditation"

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Experts still do not know why cartilage, the shock-absorbing tissue that normally surrounds the ends of bones, sometimes deteriorates, causing symptoms typical of arthritis of stiffness and pain. ...continue reading "Understanding Arthritis and Regaining Your Health"

To avoid gaining weight or even to reduce some volume it is essential that we remain active and that we increase the consumption of foods rich in flavonoids. With the passage of time, we all ended up having a tendency to earn a few extra pounds. This is not at all healthy and can be avoided, to a greater or lesser extent, if a series of recommendations are followed. If it is your case, take note of them and you will notice the difference. ...continue reading "7 keys to avoid gaining weight over the years"

A high level of concentration is much required in all sphere of life. ‘Concentration’ is the process of keeping one’s mind on one thing at a time while taking mind off other things. You can perform any task more effectively only when you can completely concentrate on that task. Now you might be wondering how to boost your concentration level. It can be increased by improving mental abilities and practicing some specific tasks. Here in this article, I have discussed few strategies which will surely help you to boost your concentration level.

1. Get an uninterrupted sleep

Lack of enough sleep can give you a hard time concentrating on your work. The improving concentration requires a lot of mental effort and sleep deprived, or the tired body can’t rise to that occasion. An uninterrupted sleep of 6 to 7 hours is much needed for relaxation of your mind. Studies show that a relaxed mind can concentrate more creatively.

2. Avoid multitasking

Normally people finds it very difficult to concentrate on any specific task when too much stuff is going on their minds at once. So it is most important to do one thing at a time to concentrate better. Avoid multitasking like when you are reading or writing something, switch off the T.V. or other sound making devices around you.

3. Fix your priorities

To give full concentration on the specific task, it is important to have a priority list. Fix your priorities, what should be done first and what should be done next. If you don’t fix your priorities and work disorderly, you will start thinking about another task while doing one. Fixation of priorities helps you to concentrate better on your task.

4. Take a break

If you are doing any task for a long time, you will automatically get bored and won’t be able to concentrate properly. You need to refresh your mind by taking short breaks to apply full concentration on your work. Go outside, take a deep breath or a walk, you will be able to feel energized and ready to concentrate more effectively.

5. Meditate

Meditation is the most powerful technique for enhancing and to boost your concentration power. 15 to 20 minutes of meditation has an immense effect on our concentration. It not only boosts our concentration power but also improve sleep cycle, self-control and anxiety, etc. There are lots of meditation techniques available, try to practice them for at least 15 minutes regularly. During meditation try to observe your breath, this process will train your mind to focus on a specific task at a specific time.

Try nootropics supplements to improve the cognitive ability which in turn can improve the concentration and brain functionality.

6. Practice concentration exercise

Practicing concentration exercises not only improve your concentration power but also sharps your mind. Concentration exercises include ‘counting numbers backwards’ ‘recall any photograph’ ‘mathematical calculations’ ‘concentrate at a candle flame’ ‘solving puzzles’ ‘trivia games’ ‘playing any instrument’ etc. By practicing these exercises, you will be able to discipline and train your mind.

If that solar radiation can cause serious damage to the skin, known to many, few people think about how much harmful UV light to the eyes and vision. But, nevertheless, prolonged exposure to outdoor space without special protective equipment can result in serious pathological changes not only the surface but also deep internal structures of the body, which is fraught with serious problems.

If your skin the most dangerous are the midday hours when the sun is as high as possible above the horizon and on the surface of the human body gets longer direct rays from the body of the opposite. Max UV light falls directly in the eye is in the hours when the solar disk is not too high. Also dangerous are those rays that reflect off the water, sand, and other surfaces, and fall on the retina of the eye in no way protected.

Google Image
Google Image

Next, we look at some of the most common diseases, caused by ultraviolet radiation. It should be borne in mind that the disease may not immediately occur.

1- Dry eye syndrome

The symptoms of this rather unpleasant disease include a burning sensation and eye pain, foreign body sensation and the growing deterioration of vision. Symptoms are increasing throughout the day, leading to fatigue and a significant reduction in disability.

At the heart of the development of the syndrome dry eye mechanism is a sharp decrease in the amount of tear fluid, which also complemented by a violation of its qualitative structure.

This disease is dangerous complications that can lead to partial or complete loss of vision completely.

Google Image
Google Image

2- Snow blindness

This disease does not develop immediately, but sometimes after exposure to ultraviolet light onto the retina of the eye. Patients complain of a sharp pain in the eyes, photophobia, lacrimation. These symptoms can develop into a complete loss of short-term vision. Usually, a few days back sight and blindness passes, but sometimes there remain serious problems with vision.

3- Pterygium

This disease is associated with prolonged exposure to UV rays on the eye. First, complaints, patients do not show, however, the diagnosis does not cause problems, as is clearly seen from the growth cone of the conjunctiva opaque to the transparent cornea. With the progression of the disease vision deteriorates, and when the conjunctiva completely covers the pupil, blindness occurs.

4- Keratitis and conjunctivitis

Most even talk about keratoconjunctivitis, because due to severe burn develops aseptic inflammation not only of the conjunctiva covering the inside of the upper and lower eyelids, and cornea. Acute catarrhal phenomena may be accompanied by the formation of small vesicles and ulcers. All these objective manifestations accompanied by severe pain and deterioration of general condition. Dangerous bacterial and viral complications, the outcome of which may be clouding of the cornea, leading eventually to blindness.

5- Cataracts

Ultraviolet rays are today recognized as one of the causes cloudings of the lens, which is an important unit of the entire light refracting structure, which is a human eye. Symptoms of cataract in the early stages of the disease may be flashing before the eyes of flies, ghosting or staining items in yellow. Cataract Risk in its progression, that is complete pacification of the lens, causing blindness develops.

Measures to protect the eyes

What danger are the ultraviolet rays to the eye, we have already realized, it is necessary to say a few words about the protective measures to be taken. Even an ordinary wide-brimmed hat is able to protect the eyes from sunlight, but even the dark glasses are not able to give a full guarantee, since the ultraviolet rays reflected from various surfaces, including on the spectacles themselves, still fall into the eye. Maximum protection can provide only quality lenses with UV filter.