What is Keto Diet? | Can you apply Keto Diet in Covid-19? | Proper Health Guide |

 

 Reading Time :- 2 min 44 sec

There are a lot of theories, on the internet about what works and what definitely doesn't.

 People are on the lookout to find foods and diets during Covid-19 which can help beat the risk. And, if some reports are to go by, a popular diet plan, Ketogenic diet has been backed as potential protection against coronavirus infection. 

Now, ,Look at some important information about Keto Diet given below:-

 What Is Keto Diet?

The Keto diet is high-fat, satisfactory protein and low-carb diet . It expects to drive your body into ketosis, where you consume fats instead of starches (carbohydrates). It is a fast weight loss reduction diet. 

What Is Ketosis? 

Ketosis is a cycle that happens when your body needs more carbohydrates  to consume for energy. It consumes fat and makes ketones. These ketones would then be able to be utilized as fuel for the body. 

"When carbs are restricted, your body produces less insulin. Insulin helps fat and sugar storage, so being in ketosis, and decreasing insulin, has the contrary impact. Ketosis is a metabolic stage which favors weight loss  reduction.

Is Ketosis Safe During Covid-19

May be, but prolonged of Keto diet may helps to make the body immune response to  Coronavirus. Studies suggests that the Keto diet may help in preventing from Covid-19 but  their is no full proof evidence regarding any of viruses or infections including Covid-19.

For a great many people, ketosis is entirely protected. But, there are results from being in ketosis, including 'keto-influenza', terrible breath, and constipation etc 

The eating or dieting routine should just be utilized as a ,less period of time for around 3-6 months, and consistently under clinical watch.

Why Is The Keto Diet So Popular? 

Yes! The Keto diet has gotten progressively famous. Also, one of the primary explanations behind that is on the grounds that it's been trailed by different famous people which publicity the knowledge of keto diet. And now it is increasing day by day because everyone wants to look beautiful specially 30 to above years people. They don't want to look older than their age.

What Can and Can't You Eat On Keto? 

Carbs are a major no,  In any case, whatever's high in fat and protein, is viewed as great. 

Here's a non-selective rundown of food sources you can eat while following Keto: 

Meat (including chicken, hamburger, Turkey, beef,, sheep, venison, buffalo, pork) 

Fish (including salmon, tilapia, cod, prawns) 

Nuts and Seeds (including almonds, pecans, pumpkin seeds, sunflower seeds, pistachios, cashews) 

Low Carb Vegetables (including broccoli, courgettes, chime peppers, cauliflower, verdant greens, asparagus, mushrooms) 

High-Fat Fruits (including coconut, avocado) 

Here's elite of nourishments you ought to evade while following Keto: 

Grains (including rice, farro, grain, quinoa, wheat, bread, pasta) 

Organic products (including apples, oranges, bananas, berries, kiwi, pears) 

Beans and Legumes (including dark beans, kidney beans, chickpeas, lentils) 

Dairy (including milk and yogurt) 

High Carb Vegetables (including potatoes, corn, peas, beetroot) 

What Are The Health Benefits? 

As per the Ketogenic diet has an assortment of advantages (particularly for those with Diabetes) including: 

Lessening hypertension 

Lessening fatty oil levels 

Raising HDL cholesterol levels (a decent indication of heart wellbeing) 

Improving mental execution 

Diminishing reliance taking drugs 

Improving insulin affectability 

On top of this, Dr Deborah Lee discloses to us that the eating regimen might be useful for the individuals who experience the ill effects of polycystic ovarian disorder (PCOS) and skin break out. 

What Does A Week-Long Keto Meal Plan Look Like? 

With regards to eating times, following a Keto diet doesn't need to mean exhausting, bland suppers. There's an assortment of approaches to make plans keto-accommodating, and comparably tasty. Need some motivation? Underneath, you'll discover seven days of plans great in case you're following the Ketogenic diet. 

Breakfast: Avocado Egg Boats, Cabbage Hash Browns, Bunless Bacon, Egg and Cheese, Ham and Cheese Egg Cups, Almond Flour Keto Waffles, Keto Pancakes, Keto Blueberry Muffins. 

Lunch: Keto Chicken Salad, Keto Burger Fat Bombs, Keto Chicken Soup, Courgetti Alfredo with Bacon, Keto Tortillas, Loaded Courgette Skins, Bacon, Egg, and Cheese Roll-Ups. 

Dinner: Keto Garlic Butter Salmon, Keto Beef Stew, Keto Mac and Cheese, Keto Broccoli Cheddar Soup, Keto Pork Chops, Keto Pepperoni Pizza, Keto Taco Cups. 

You ought to consistently counsel your GP prior to participating in any type of diet specially keto diet.

Before you apply any of the method you should consult with a doctor.

For any query contact us:-

Healthguideorg.@gmail.com

There are a lot of theories, on the internet about what works and what definitely doesn't.

 People are on the lookout to find foods and diets during Covid-19 which can help beat the risk. And, if some reports are to go by, a popular diet plan, Ketogenic diet has been backed as potential protection against coronavirus infection. 

Now, ,Look at some important information about Keto Diet given below:-

 

What is Mental Health 2021 Symptoms and it's Effective Treatment |

 As the COVID-19 pandemic enters its subsequent year, new quick spreading variations have caused a flood in diseases in numerous nations.

The spread of the pandemic, a great many passings, monetary difficulty and phenomenal controls on social cooperation has just markedly affected individuals' emotional well-being and increase the problems of mental health.

WHAT IS MENTAL HEALTH?

Mental health incorporates our passionate, mental, and social prosperity. It influences how we think, feel, and act.It additionally decides how we handle pressure, identify with others, and settle on decisions.

Mental health is significant at each phase of life, from youth- puberty through adulthood and to older stage of life. Throughout the span of your life, in the event that you experience emotional well-being issues, your reasoning, mind-set, and conduct could be influenced.

There are no certain idea that you or somebody you know is living with psychological wellness issues

But , here are the list of points by which you can easily know about some common the symptoms of mental health:-

∆Sleeping or eating too much

∆ Feeling depressed

∆ Feeling lonely

∆ Don't talk too much

∆ Thinking again and again

∆ Breathing hard

∆ Start to cry at small things

∆ Feeling unhappy

∆ Aches and pains (unexplained)

∆ Feeling confused

∆ Try to harm yourself

∆ Low energy

∆ Fear of something happen bad

∆ Fighting with others 

∆ irritability etc.

And many more other symptoms that can't explain in this case someone should consult with psychiatrist or a doctor.

HOW TO IMPROVE MENTAL HEALTH

You can improve your mental health easily just simply follow the guidelines given below:-

1. Always think positive thoughts.

2. Regular talk with your parents,close friends, relatives or someone whom you loved to talk or share your thoughts.

3. Never think that happened really bad moment in your past life.

4. Try start listening music that helps a lot to improve your mental health as soon as possible.

5. Take enough sleep that requires regarding your age.

6. Doing physical Exercise at least two to three times a week.

7. Try to keep yourself busy in work whatever to want to do.

8. Don't think about something that makes you sad.

9. Start traveling at peaceful places that keeps your mind fresh.

10. Do mediation so that you can feel happy and energetic.

11. Watch motivational movies.

12. Start a healthy diet

Trick:-You can use any of the mobile application that helps you to improve your mental health quickly.

If nothing happens in your mental health with these guidelines then you should consult with doctor.

Any query regarding this blog please contact us:- healthguideorg.gmail.com

Healthy Food Guide | Best Healthy Foods to Eat in 2021

Reading Time:- 2 mins 46 sec

As we all know how this epidemic changed our lives. We made a lot of efforts to avoid the COVID-19 for protect from the infections. 

But don't worry in this blog  you will get proper healthy food guidelines you should follow in your daily life to stay healthy in any condition.

Healthy food helps to ensure that you are eating is actually affects your physical and mental well-being. Some of the food items to prefer and are confirmed to be nutritional powerhouses that helps you to protect from any of the infections or diseases, and of some that are just highly valued in terms of food stuff.

Here are some of the healthy foods that you should eat daily to stay healthy:-

1. Eat Fruits

            

Fruits are an ultimate source of essential vitamins and minerals, and they are high in fiber. Fruits also provide us a wide range of health-boosting antioxidants, including flavonoids. Eating fruits and  on  a daily basis  can reduce a person's risk of heart diseases, cancer, inflammation, and diabetes etc.

2.Eat Vegetables

Vegetables contain good amount of nutrients. They are important sources of many nutrients, including potassium, dietary fiber,folic acid, vitamin A, and vitamin C etc.Diets rich in potassium may help to maintain healthy blood pressure.

3.Legumes

Legumes such as ( lentils, beans)they provide protein, fiber,  carbohydrate, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorous etc. Legumes are naturally low in fats and are practically free of saturated fat, and because they are natural plant foods and  cholesterol free as well.

4. Nuts 

Nuts are widely used as snacks.They contains high amount of fats, calories, nutrients, antioxidants, fiber etc. Nuts are the highly recommended to eat because it sharpen the memory of brain.
They are helps in losing weight, lowers cholesterol and triglycerides, reduces inflammation, reduce the risk of heart attack and type 2 diabetes.

5. Whole grains

Whole grains like unprocessed maize, millet, oats, wheat, brown rice or starchy tubers or roots such as potato, yam, taro or cassava .They deliver a variety of health benefits. Regularly eating whole grains may reduce your risk of heart disease, type 2 diabetes, and obesity. This is when they replace the refined grains in your diet.

6. Foods from Animal Sources

  

Animal source foods like  meat, fish, eggs and milk etc. These foods are not only a nutritionally dense source of energy and easily digested protein but are also a compact and efficient source of an array of bioavailable micronutrients but during COVID -19 you should avoid to eat meaty products which are directly made from animals. It may cause problem to your health. Most heart disease is diet-related—caused by diets high in animal products. Meat, eggs, and dairy products are high in cholesterol and saturated fat.

NOTE :-

*Choose raw vegetables and fresh fruits rather than food that are high in sugar, fat or salt.

*Do not overcook vegetables and fruit as this can lead to the loss of important vitamins.

*When using canned or dried vegetables and fruit, choose varieties without added salt or sugar.

Now here are some unhealthy food items that have come to be wrongly realize as nutrient-rich :-

1.Frozen Yogurt

Yogurt has been regarded as a healthy food option because its probiotic content is  good for gut health, It's  health benefits are  lost when it is sprinkled with sugar and other sweet toppings like honey, crushed cookies and candies etc.

2.Granola

Granola are considered gluten-free.They are  loaded with butter, vegetable oil and  white sugar. So you are unconsciously consuming a lot of calories everyday. Always remember that you should buy low-sugar granola option.

3.Dried Fruits

Dried fruits are not good for teeth. And  you don't know that they can  decrease the saliva secretion in the mouth. This can lead to more oral health problems since having a lower saliva level in your mouth makes it highly susceptible to bacterial growth.

4.Powder Proteins

Protein powders are consumed to help your body gain its protein needs after strength training.It is supplement a necessary to help your muscles recover, consuming but excess diet can lead to digestive problems. Hence, replacing  powdered protein (protein powder)with other protein items.

5.Whole Wheat Bread/ Bread

Whole wheat bread is not healthy because many loaves of whole wheat bread, especially those sold as "honey wheat bread,"they are loaded with fructose. It means that one thing  you are getting nothing but calories by consuming them.

SUMMARY

*Do not eat any type of food or too much 
because too much food can lead to weight gain and increase the risk of developing a chronic condition, such as diabetes or heart disease.Limitations are the necessary part of our health before applying any remedy.

For any queries related our blogs

Contact us:- healthguideorg.com

Walking is good for health | 10 Benefits of Walk For Health | 2021

Reading Time: 3 mins 33 sec

As countries across the world continue to ease down lockdown restrictions for the citizens in 2020 but now it's 2021 Covid 19 rate slow now in many countries.

People are finally stepping out of their houses after months of quarantining and staying indoors. While the idea of going out for a  regular morning walks in parks sounds really tempting, the infection rate has drastically gone up after the restrictions on movement were eased but precautions you must take to keep yourself and others safe from covid -19 or any of the other infection before applying this method.

Walking can play an important role in prevention of cardiovascular disease in younger to older men and women, in both healthy and patient populations. 
A fast walk several times a week can provide several benefits for health  including managing weight and reducing the risk of developing many chronic diseases, including Type 2 diabetes, heart disease, stroke, osteoarthritis, sleep apnea, osteoporosis etc.
In addition, regular exercise can help manage stress, reduce depression, boost energy,  possibly reduce or delay  of dementia, and lead to an improved good quality of sleep.

• Minimum 150 minutes a week of moderate intensity physical activity, such as brisk walking etc.

• People who exercise with higher-pace activities like running, the guideline is a minimum of 75 minutes a week.

• People who trying to lose or control their weight, a minimum of 300 minutes a week of moderate intensity activity to keep yourself fit.

• Perform activities or exercises at least twice or thrice a week to help strengthen major muscle groups for healthy lifestyle.

•  For older adults, incorporate exercises that improve flexibility and balance but before doing, consult with doctor.

All that is needed for going before walking, are a good pair of walking or running shoes and a safe place to walk like parks, garden etc. It is important to select shoes that are designed for the type of souls that you have. Shoes provide a easy way to walk if you are using good quality brand.

It's time to know about hidden facts of walking. Here are 10 benefits of walking  for health given below :-

√ Benefits of Walking For Health

1. Walking Boosts Cardio Stamina-
Regular walks will improve your cardiovascular endurance(stamina)
So, you’ll easily progress to more rphysical activity, like running, walking breaks during interval workouts to allow the body to recover between more strenuous periods of running.

2. It Lowers Blood Pressure-

Walking can have an immediate positive effect on blood pressure( BP), people who walk regularly tend to have lower chances of heart attacks and stroke, lower blood pressure and higher levels of healthy cholesterol levels.

3. Walking eliminates Rigidity & Joint Pain

Walking gets the whole body moving, which increases blood flow and have a good circulation , walking has helped reduce the stiffness in lower back and soreness in calves.
Research has also shown that walking protects the joints, which could keep you from developing arthritis.

4.Walking Promotes Brain Health

Walking is good for your brain too.It can reduce instances of dementia and lower your risk for Alzheimer’s. Our mental processing speed is improved by walking,, so you can just respond more quickly, think better, your memory is better, executive functions improve. Executive function would include mood and just the ability to be mindful and to know how to respond in the moment.

5. Improve Bone Health

Walking is a weight-bearing exercise, meaning you’re up on your feet, moving and working against gravity. That helps improve bone health,  which is something that’s important as you age since bones get weaker as you grow older. Walking also improves balance and coordination, and helps protect you against osteoporosis. 

6.Walking gives Time for Self-Care

With the pandemic, working from home, taking care of kids, virtual learning and everything else going on today, it’s easy to neglect yourself.  talking time to walk lets you step away from distractions at home and practice self care.

7.Walking Helps to Maintain a Healthy Weight

Weight management is another health benefit of walking, . Regular walks can help you maintain your healthy weight and also help you lose weight,Walk just 30 minutes a day, and you’ll see results. 

8. Promotes Immunity to Boost

Walking has been shown to keep you from getting sick with the cold or flu, and walkers who do get sick tend to have milder symptoms and get well sooner. The more physically fit or active you are, the stronger your immune system. Being outdoors, getting fresh air, it’s good for everybody, good for your soul, good for your mind, good for your body, and it breaks up the sitting for sure.

9.. Walking may Reduce your Sugar Cravings

If you have a sweet tooth or like to snack throughout the day, walking more may help you curb your cravings. 15-minute walks reduced the amount of chocolate people ate by half, and they were better able to regulate their daily sugar intake.  

10.. Walking Makes you More Creative

When you take a break and go for a walk, you’ll probably feel refreshed and calmer. Walking sparks creative thinking and inspiration. If you’re someone who hammers away at a computer all day, stepping away can increase your creativity or allow you to come back feeling fresh with a new perspective.

For any query related to this post.Contact Us:- healthguideorg.com

Health Tips For 2021 | 8 Healthy tips to maintain your body fit |

 Reading Time : - 2 mins 35 secs

As we all know, transition from 2020 into 2021, the COVID-19 pandemic continues to affect nearly every aspect of our lives and change everything.

We do not have any evidence regarding specific dietary factors that can reduce risk of COVID-19, we do know that maintaining a healthy lifestyle is critical to keeping our immune system strong.

Here are following eight key habits to get healthy lifestyle.

1. Eating a Healthy Diet

Healthy eating is good for everyone. And if we do that and live a healthy lifestyle, we’re going to avoid all kinds of illnesses, or chronic illnesses. It doesn’t guarantee that you won’t really get sick or get COVID -19. But it is certainly a positive step you can take to help your body be as healthy as possible and in the best condition to fight off all types of infections

Eat a plant-based diet, 5 to 9 servings of fruits and vegetables per day, whole grains, and foods high in vitamin D such as dairy products or dairy substitutes. Eating foods with fiber and fermented foods like kimchi or kombucha.

Best healthy foods to eat in 2021

2. Keep A Proper Exercise Routine

 Everyone needs exercise, and for the good health benefits such as excercise helps to increase strength, shedding fat, and promoting good physical as well as mental health.

Even if you exercise everyday whether that’s at home, at the gym, or taking your dog for walks, you might not be getting as much physical activity. 

Exercise has many benefits, both curative and preventive, for physical and mental health. Any amount of exercise, even if it falls below the suggested amount, is likely to produce benefits.

3. Nutritional Food Intake

Healthy food intake always want to ensure that whatever they are eating is actually aiding their physical and mental well-being. While some of the food items prefer and promote are good to be nutritional powerhouses, there are also some that are just highly overrated in terms of food value.

So start your healthy journey by including healthy foods such as flaxseeds, turmeric, berries, broccoli, sesame and many more food items that gives  you a healthy lifestyle.

4. Tidy Atmosphere

Neatness is essential for your wellness. Keeping your environmental factors clean will make it simpler for you to get by in that climate.

Indoors where the air can be up to five times more polluted than outdoor air. Homes contain a number of unwanted particles such as dust, dander and mold. While invisible to the naked eye, indoor air can also contain viruses and bacteria, which can live on surfaces and become airborne. When coupled with the contaminated outdoor air that creeps its way inside through ventilation, your home can be floating with pollutants.

Poor indoor air quality can worsen underlying health issues, and long-term exposure has also been associated with new-onset asthma as well as with exacerbation of pre-existing asthma.*

6. Take A Decent Amount Of Sleep

It is not surprising that the pandemic has changed sleep routines, but “we were quite shocked by the scale of people showing [signs of] insomnia,

Obtain adequate amout of sleep , set a bedtime that allows you to get enough sleep so you wake up feeling refreshed and alert. Establish a bedtime and wake time routine and limit alcohol, caffeine and large meals before bed.

7. Good Deal with Water

Drinking the right amount of water for your body all comes down to your overall health. Water aids in digestion, clearing bacteria out of your body, protecting your organs & tissues, regulating body temperature, and maintaining electrolytes. If you consume too much water, you can flush out too many necessary electrolytes. 

If your digestive tract is not good, then drink warm water, it will keep your digestive process right. Hot water eliminates many problems associated with your digestive tract. The benefits of hot water.Drink warm water after eating on an empty stomach and dinner in the morning, the harmful substances of the body are removed.

8. Positive Outlook Towards Life

Positive thinking does not mean putting a positive spin on all negative emotions or problems. Problems in life exist, and pain is a natural part of living.                              There is a time for happiness and a time for sadness. Knowing how to balance these emotions and shift from one to the other indicates good mental health.Always think positive so that you can stay healthy and live life longer.

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Contact us :- healthguideorg.gmail.com