<h2>Pump up your health with mighty pumpkin seeds!</h2><p>Summer's scorching heat can be tough, but worry not! We've got a secret weapon to keep you cool, healthy, and oh-so-happy. Introducing the power-packed, super-snack: pumpkin seeds!</p><p>These tiny titans aren't just delicious, they're bursting with an array of health benefits that will make you go nuts (or rather, seeds!). So, grab a handful and get ready to embark on a health-boosting adventure.</p><h2>Health benefits of pumpkin seeds</h2><p>Hold on tight as we unveil the nutritional wonders of pumpkin seeds. These little gems are like a treasure trove of nutrients, providing a serious boost to your well-being. Packed with <strong>magnesium, zinc, iron, and protein</strong>, they're the superheroes of the seed world.</p><p>Say hello to a stronger immune system, a happier heart, and improved sleep, all thanks to these mighty seeds. And that's not all! Their antioxidant powers and <strong>omega-3 fatty acids</strong> wage war against inflammation, making you feel like a superhero too.</p><h2>Benefits of eating pumpkin seeds</h2><h3><strong>Adults:</strong></h3><p>1. <strong>Magnesium</strong> in pumpkin seeds supports bone health and muscle function.</p><p>2. <strong>Zinc</strong> contributes to a healthy immune system and aids in wound healing.</p><p>3. Pumpkin seeds' <strong>healthy fats</strong> may help improve heart health by reducing LDL(low-density lipoprotein) cholesterol levels.</p><h3><strong>Children</strong>:</h3><p>1. The <strong>iron</strong> content in pumpkin seeds promotes healthy growth and development.</p><p>2. <strong>Zinc</strong><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793244/"> </a>supports cognitive function and helps boost memory and focus.</p><p>3. Pumpkin seeds can be a nutritious alternative to processed snacks for children.</p><h3><strong>Pregnant Women:</strong></h3><p>1. Pumpkin seeds are a good source of <strong>folate</strong>, essential for fetal development.</p><p>2. <strong>Iron</strong> content helps prevent iron deficiency anaemia during pregnancy.<br>3. <strong>Magnesium</strong> supports healthy blood pressure and reduces the risk of gestational diabetes.</p><h3><strong>Elderly:</strong></h3><p>1. <strong>Magnesium</strong><a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/"> </a>in pumpkin seeds aids in maintaining bone density and preventing osteoporosis.</p><p>2. <strong>Zinc</strong> contributes to healthy ageing by supporting immune function.</p><p>3. The <strong>antioxidant</strong> properties of pumpkin seeds may help reduce inflammation and support brain health.</p><h2>Ways to incorporate pumpkin seeds into your diet</h2><p>Ready to spice up your meals with some pumpkin seed pizzazz? We've got you covered! From salads that will make your taste buds do a happy dance to soups that'll warm your soul, there's no limit to the culinary magic you can create.</p><h2>Recipes and meal ideas featuring pumpkin seeds:</h2><h3><strong>Adults</strong>:</h3><p>1. Savoury Pumpkin Seed-Crusted Chicken: Dip chicken breasts in beaten egg, then coat them with a mixture of ground pumpkin seeds, breadcrumbs, and spices. Bake until golden and crispy.</p><p>2. Quinoa and Roasted Vegetable Salad with Pumpkin Seeds: Toss cooked quinoa, roasted vegetables, feta cheese, and pumpkin seeds together with a lemon-herb dressing for a nutritious meal.</p><h3><strong>Children:</strong></h3><p>1. Pumpkin Seed Trail Mix: Combine pumpkin seeds with dried fruits, whole grain cereal, and a sprinkle of <a href="https://www.wellnessforever.com/category/food-and-beverages/chocolates-candies-and-gums/chocolates">dark chocolate</a> chips for a kid-friendly, energy-boosting snack.</p><p>2. Pumpkin Seed Granola Bars: Make homemade granola bars using oats, honey, peanut butter, and pumpkin seeds. Bake and cut into bars for a wholesome treat.</p><h3><strong>Pregnant Women:</strong></h3><p>1. Pumpkin Seed Butter Toast: Spread pumpkin seed butter on whole grain toast and top with sliced bananas or a drizzle of honey for a nutritious breakfast or snack.</p><p>2. Roasted Pumpkin Seeds: Toss pumpkin seeds with olive oil, salt, and spices, then roast them in the oven until crispy. Enjoy them as a standalone snack or sprinkle them over salads and yoghurt.</p><h3><strong>Elderly:</strong></h3><p>1. Pumpkin Seed Oatmeal: Stir pumpkin seeds into a bowl of warm oatmeal, along with cinnamon, honey, and your choice of fruits, for a comforting and nutrient-rich breakfast.</p><p>2. Pumpkin Seed Banana Bread: Add pumpkin seeds to your favourite banana bread recipe for an extra crunch and a boost of nutrients.</p><h2>Precautions and considerations</h2><p>Now, before you embark on your pumpkin seed adventure, let's talk precautions. While these tiny wonders are generally safe for most, it's important to be aware of potential allergies or sensitivities. And remember, moderation is key!</p><p>A handful of pumpkin seeds a day is all you need to reap the rewards without going overboard. If you're on medications or have specific medical conditions, it's always a good idea to consult with your healthcare provider.</p><h2>Pro-Tips</h2><p>1. Toast them right: For optimal flavour, toast pumpkin seeds lightly in a dry pan before adding them to your recipes or enjoying them as a snack. This will enhance their nutty taste and crunchy texture.</p><p>2. Store them properly: To maintain the freshness of pumpkin seeds, store them in an airtight container in a cool, dark place. They can also be refrigerated for extended shelf life.</p><h2>Summary</h2><p>In conclusion, don't underestimate the power of pumpkin seeds for your health. With their impressive nutritional profile and numerous benefits, these tiny seeds can make a big difference in your well-being. Whether you're an adult, a parent, a pregnant woman, or an elderly individual, incorporating pumpkin seeds into your diet can bring you a world of goodness. To unlock the full potential of pumpkin seeds benefits and discover exciting recipes and tips, visit <a href="https://www.wellnessforever.com/">Wellness Forever.</a></p>

HEALTH BENEFITS OF PUMPKIN SEEDS & HOW TO EAT THEM

Pumpkin seeds are packed with nutrients and offer numerous health benefits. Learn how to incorporate them into your diet for a delicious and nutritious snack.

Health Benefits Of Pumpkin Seeds And How To Eat Them

<p>Did you know that although <a href="https://www.wellnessforever.com/product/true-e-chia-seeds-250gm">chia seeds</a> were virtually unheard of about 20 years ago, they were the staple food of the ancient Mayans and Aztecs? Cultivated in 3500 BC as a food crop, the ancient tribes believed that these tiny seeds gave them power and stamina. Well, they were right!</p><p>Today, chia seeds are extremely popular in the health and wellness circles for their remarkable nutritional profile and the numerous health benefits they offer. Chia seeds are obtained from the <a href="https://en.wikipedia.org/wiki/Salvia_hispanica">Salvia hispanica plant</a> and are native to Mexico and Guatemala.</p><p>Not only are these tiny nutrition bombs healthy, but they are extremely delicious too. These versatile seeds can be added to your diet in various ways.</p><p>So, if you want to know <a href="https://www.wellnessforever.com/blog/how-to-boost-your-metabolism">how to boost your diet</a>, then read our guide to know everything about how to consume chia seeds, their benefits, and their side effects.</p><h2>Chia seeds nutrition</h2><p>It is easy to be fooled by the tiny size of chia seeds. However, they are jam-packed with nutrients. According to the USDA, a serving (1 ounce, 28 grams or 2.5 tablespoons) of chia seeds contains:</p><p>• 138 calories</p><p>• 11.9 grams carbohydrates</p><p>• 8.7 grams fat</p><p>• 4.68 grams protein</p><p>• 9.75 grams fibre</p><p>They also contain calcium, iron, zinc, magnesium, phosphorus, potassium, copper, and other nutrients. Chia seeds have a very high content of omega-3 fatty acids.</p><h2>Health benefits of chia seeds</h2><p>Touted as a superfood, chia seeds offer numerous health benefits such as the following:</p><p>• They are rich in omega-3 and omega-6 fatty acids. Studies show that omega-3 fatty acids can help to reduce the risk of heart attacks and heart attack-causing factors.</p><p>• They can also help to regulate blood sugar levels. Studies show that chia seeds can help to reduce insulin resistance and high blood sugar levels, which otherwise increase the risk for type-II diabetes, heart disease, and metabolic syndrome. Chia seeds, when added to bread, help reduce the blood sugar spike response.</p><p>• Studies demonstrate that chia seeds and chia flour can help reduce abnormally high levels of blood pressure in people suffering from hypertension.</p><p>• The high fibre content in chia seeds can help improve digestive health and can reduce the risk of many chronic diseases. Chia seeds also increase the volume of food in the gut, thus increasing the feeling of satiety and reducing food intake.</p><p>• Chia seeds can help to increase the “good” high-density lipoprotein (HDL) and reduce the “bad” low-density lipoprotein (LDL). Therefore, it maintains proper cholesterol levels in the blood, thus improving cardiovascular health.</p><h2>Are there any side effects of eating chia seeds?</h2><p>In general chia seeds are safe to consume; however, the intake of chia seeds may be associated with some side effects, including the following:</p><p>• Some people may be allergic to chia seeds. This may be because chia seeds are structurally similar to other nuts and seeds, such as hazelnuts and sesame seeds, that people may be allergic to. This may result in cross-reactivity.</p><p>• Chia seeds may cause digestive problems. To avoid this, one must drink plenty of water when consuming them.</p><p>• Chia seeds contain phytic acid, a plant compound that may inhibit the absorption of minerals like zinc and iron from the food.</p><p>• Large amounts of omega-3 fatty acids in the chia seeds may cause blood thinning and interact with blood thinning medications.</p><p>If a person experiences any allergy-like symptoms after eating <a href="https://www.wellnessforever.com/category/food-&amp;-beverages-4419/dry-fruits-nuts-&amp;-seeds-4442/nuts-&amp;-seeds-4764">chia seeds</a> or is on any blood-thinning medications, then it is advisable that they should consult a doctor before including chia seeds in the diet.</p><h2>How to include chia seeds in your diet</h2><p>Chia seeds have a slightly nutty flavour and make a great addition to any diet. And, if you’re wondering how to eat chia seeds for weight loss, then it's quite easy. You can add them to several foods, such as yoghurt, cereal, salads, and smoothies.</p><p>When soaked, chia seeds become jelly-like, which can be used to thicken desserts. You can also use chia seeds instead of eggs in baked foods, such as cookies, muffins, etc.</p><h2>Summary</h2><p>To conclude, chia seeds are a wonderful source of nutrition and can help to enhance your health and well-being. Adding these tiny dynamos to your diet can improve your health immensely.</p><p>If you’re keen on boosting your omega-3 levels and want to add chia seeds or other supplements to your diet, do check out the <a href="https://www.wellnessforever.com/">Wellness Forever's</a> range.</p>

CHIA SEEDS 101: NUTRITION & HEALTH BENEFITS

Chia seeds may be tiny, but they pack a mighty punch. Learn all about this nutritional powerhouse and also about the health benefits of chia seeds in our ultimate guide.

Get Chia-fied: Discover Chia Seeds Nutrition and Their Health Benefits

<p>Everyone holds the false belief that "we gain weight in the winter," yet this is untrue. Most people gain weight only when they choose to remain inactive and consume countless calories. On the contrary, winter is the best time for weight loss. Here’s how to opt for <strong>weight loss in winter.</strong></p><h2><strong>How to lose weight in winter?</strong></h2><p>Winter means healthy metabolism, which aids in burning more calories with less effort. Our body also tends to produce its own heat to keep itself warm by burning calories. Although it may not be apparent, it is easier to lose weight naturally in the winter. Continue reading to discover 5 simple yet effective <strong>winter weight loss tips</strong>.</p><h3>5 winter weight loss tips</h3><p>Here are the 5 most simple yet effective <strong>winter weight loss tips</strong>:</p><h4>1. Choose lukewarm water frequently</h4><p>Water is the most important element in staying healthy and losing weight. But drinking normal water in the winter is quite a challenge. This may lead to skipping adequate water intake. However, less water intake leads to dehydration, which in turn increases hunger. This often leads to binge-watching and being a couch potato, which means gaining weight.&nbsp;</p><p>To solve this issue, choose lukewarm water frequently over normal water. Drinking lukewarm water has several benefits, as it regulates blood circulation, helps to break down body fat, and maintains body temperature. To make the lukewarm water more effective, add a slice of lemon, grated ginger, or some mint leaves.</p><h4>2. Keep an eye on sugar and carb intake</h4><p>It's difficult to deny the popularity of comforting treats like creamy soup and gajar (carrots) ka halwa during the winter. In addition, low vitamin D and serotonin levels in the body during the winter months make us more likely to crave foods high in carbohydrates. We frequently order food from restaurants or reach for more processed items. All of these things have the potential to derail weight-loss efforts.</p><p>Include foods high in serotonin and vitamin D in the diet, such as mushrooms, low-fat dairy, eggs, <a href="https://www.wellnessforever.com/product/delight-nuts-rs-mixed-nuts-200gm">nuts</a>, and seeds. Additionally, choose carbs from healthful sources like cauliflower and sweet potatoes.&nbsp;</p><h4>3. Break the big, fat meals</h4><p>Eat small meals throughout the day rather than three large ones and go hungry in between. This satisfies the body for longer. This will also result in craving or eating less junk food. Attempt not to skip meals as well. Skipping meals can aid in losing weight, but it will greatly affect nutritional health. Eat in moderation and pile protein and nutritious foods on the plate.</p><h4>4. Invest some time in nature</h4><p>The winter blues are real, and they can have an impact on both food habits and mood. Stress naturally asks for comforting foods, which are typically unhealthy and high in fat.</p><p>Spend some time outside and engage in enjoyable activities. Eat foods that improve moods, such as bananas, <a href="https://www.wellnessforever.com/product/happiloa-premium-nutsberries-200gm">berries</a>, <a href="https://www.wellnessforever.com/product/quaker-oats-natural-ref-1kg">oats</a>, and <a href="https://www.wellnessforever.com/product/amul-choc-dark-35gm">dark chocolate</a>.</p><h4>5. Try an indoor activity</h4><p>There is no replacement for a warm blanket and a cup of coffee on a chilly winter morning. Most people frequently want to give up their objective of being healthy and fit for this fleeting pleasure. Either they skip the workout or end it early. They burn fewer calories as a result and lose fewer pounds.</p><p>Indoor activities are a straightforward answer to this issue. They should try indoor activities to stay active in case they do not feel like going to the gym or for a stroll during the winter. The best wintertime exercises are skipping rope, stair workouts, and dancing.</p><h2>Bottomline</h2><p>Choose lukewarm water frequently, and the best way is to drink 1-2 glasses of lukewarm water in the morning. Keep an eye on the sugar and carb intake. Instead of three big fat meals, opt for small meals. Spend some time with nature to fight stress and binge eating. Indoor activities are the best for those who do not feel like going out in winter.</p><p>Leave behind the cosy blankets and laziness on a chilly winter day and opt for these 5 most effective tips for<strong> weight loss in winter.</strong> Although these tips are tiny changes in the routine, they will ease almost everyone's weight loss journey in winter. <a href="https://www.wellnessforever.com/">Try them now</a>!</p>

IS IT EASY TO LOSE WEIGHT IN WINTER?

Find out if losing weight in winter is easy with expert tips. Start your winter weight loss journey now!

Is It Easy to Lose Weight in Winter? Tips to Shed Pounds Fast

<p>Did you know: Walking 30 to 60 minutes a day is recommended for health and weight management? A brisk walk beats gym exercise and sports for staying slim. If one owns a good pair of shoes, our city's walking trails and sidewalks are a free, fun, and convenient place to start.</p><p>Walking is the least complicated way to become fit and improve our overall health. According to studies, if we could walk 100 steps per minute, we would be walking fast enough to gain visible benefits of walking. There is no fixed number of steps that constitute the benefits of walking. It depends from individual to individual.</p><h2>Let’s discuss the 10 benefits of walking daily in our life.</h2><h3>1. <strong>Lower blood sugar levels:</strong></h3><p>Walking is a wonderful technique; to help manage blood sugar levels. In diabetic patients with type 2 diabetic and gestational diabetes or pre-diabetic condition. To manage post-meal blood sugar, the individual should walk for 30 minutes after meals. Make walking after meals part of our daily routine. After every walk, test your blood sugar level to ensure that it has not gone too low.</p><h3>2. <strong>Improves cardiac health:</strong></h3><p>Walking can improve our cardio-respiratory health. Among several benefits of walking daily, it increases our heart rate, automatically decreasing our blood pressure and risk of heart disease, hypertension, and stroke. It improves our overall circulation and improves our heart health over time. Take 2000 steps; this should be done in one go, which is approximately 20 minutes walk, either in the morning or evening daily.</p><h3>3. <strong>Reduce obesity:</strong></h3><p>Walking is a simple, natural, and non-strenuous form of cardio. Walk briskly for an hour every day or 30 minutes twice a day to burn those extra calories. If we are not used to walking regularly, then start with 15 or 20 minutes to 30 minutes and then slowly increase the timing. More importantly, if we want to lose weight by walking, then watch our calorie intake, and make some changes in our dietary habits, then only it would be easy to lose weight.</p><h3>4. <strong>Improves musculoskeletal health:</strong></h3><p>We need to pay more attention to musculoskeletal health. We lose muscle and bone mass as we age, and a habit of walking daily is great for maintaining musculoskeletal health, including maintaining bone health and preventing osteoporosis, maintaining muscle strength and muscle mass, as well as improving balance control.</p><h3>5. <strong>Improves sleep quality:</strong></h3><p>In 2016, the BMJ journals published a study on sleep quality led by researchers from Japan's university of occupational and environmental health. According to the results of the survey, walking 10000 steps a day for 4 weeks has a significant effect on sleep duration and sleep quality. Although 10000 steps might take the average person longer than 30 minutes, it's a good target to set eventually, especially if we have trouble sleeping.</p><h3><strong>6. Improve one's health and longevity:</strong></h3><p>Take 30 minutes or longer walk every day or at least a few times a week. However, we should start walking at a distance, which we feel, comfortable, and slowly increase our distance and pass over time. Studies have shown that a habit of having regular walks can help improve cognitive performance and reduce cognitive decline and the risk of dementia.</p><h3>7. <strong>Enhances Lung capacity:</strong></h3><p>Walking is an excellent cardiovascular exercise. The benefits of walking daily also include improved lung capacity. If we walk regularly, our lungs eventually become stronger, and we will notice a significant improvement in our endurance, as well as healthier lungs. We'll also enjoy more energy as oxygen travels more efficiently throughout our bloodstream.</p><h3>8. <strong>Muscle strength:</strong></h3><p>Major benefits of walking involve it engages large muscle groups and is especially good for strengthening our legs. As we do this regularly, we will notice that it becomes easier for us to go on for longer. Maintaining a good posture while we walk will also improve our core strength and, consequently, our balance.</p><h3>9. <strong>Bones and joints:</strong></h3><p>Being active leads increase bone health. Our bones will become more robust and less susceptible to breakage and osteoporosis. Additionally, the movements involved in walking keep joints lubricated and healthy, so you are less likely to develop arthritis and similar conditions as you age.</p><h3>10. <strong>Brain function:</strong></h3><p>According to a 2011 study led by the radiological society of north America, the benefits of walking daily improve brain function so significantly that it helps slow down cognitive decline even in people with dementia. Walking activity won't just reduce our risk for illnesses like Alzheimer's disease but will also improve our mood and memory.</p><h2><strong>Conclusion:</strong></h2><p>Walking is one of the most underrated exercises. Most people take it for granted and believe that fitness must be achieved by doing entire yoga sessions, working out with gym equipment, or attending exercise classes. But simply the numerous benefits of walking daily can transform our body in many positive ways.</p><p>We can walk leisurely or briskly depending on our preference, and what's important is that we try to do it regularly. Start making a habit of walking every single day, ideally for at least 20 minutes at a good pace, but if we have not been exercising regularly, start slowly.</p><p>Go for walks for a duration and at a pace that we are comfortable with. It is very important to do it safely.</p>

10 HEALTH BENEFITS OF WALKING

Boost your well-being with our Top 10 Health Benefits of Walking! Learn how this simple activity can improve your health and vitality. Take a step towards a healthier lifestyle today!

Top 10 Health Benefits of Walking Daily

<p>Improper sleep at night can make you cranky the next day. Moreover, skipping sleep has several downsides besides affecting your mood. Benefits of good sleep range from helping maintain your blood sugar levels to preventing weight gain. Besides offering a range of quality health supplements,&nbsp;<a href="https://wellnessforever.com/blog/article/207/what-are-the-benefits-of-melatonin-for-your-sleep%3F"><strong>Wellness Forever</strong></a>&nbsp;offers you premium melatonin supplements that will help you get the benefits of sleep in the best possible way.</p><p>Here are some benefits of good sleep you should be aware of.&nbsp;</p><p>&nbsp;</p><h2><strong>Top benefits of good sleep</strong></h2><p>&nbsp;</p><h3><strong>• Sharpens your brain and improves memory</strong></h3><p>Without adequate sleep, you may have trouble recollecting stuff or recalling details. One of the vital benefits of good sleep is that it helps boost learning, memory, and problem-solving skills. If you fall short of sleep, you may find it hard to focus and absorb any new information. Poor sleep may also impair your brain function and negatively affect your decision-making skills. Sleep prepares your brain to catch up, ensuring you are ready for what's next.<i>&nbsp;</i></p><p>&nbsp;</p><h3><strong>• Improves your mood&nbsp;</strong></h3><p>One of the best benefits of <a href="https://wellnessforever.com/products/setu-sleep-restore-melatonin-strips-30-strips-192351"><strong>good sleep</strong></a> is that it processes your emotions by giving your mind adequate time to recognize and react appropriately. If you cut that short, negative emotions tend to dominate the positive ones. Consistent lack of sleep may also increase the chances of having mood disorders, developing depression, and anxiety disorders. One of the several benefits of good sleep is that it helps you hit the reset button on a bad day, improve your perspective on life, and help you be better prepared to face day-to-day challenges.</p><p>&nbsp;</p><h3><strong>• Benefits heart health&nbsp;</strong></h3><p>The benefits of <a href="https://wellnessforever.com/products/twining-s-pure-tea-chamomile-20-bags-106818"><strong>good sleep</strong></a> include improved heart health. While sleeping, your blood pressure goes down, allowing your heart and blood vessels to rest a bit. When you sleep less, your blood pressure stays up for a longer duration in a 24- hour cycle. Eventually, it (sleep less than five hours) may increase the risk of high blood pressure and other heart diseases. So, considering your long-term health, you should have a good sleep.&nbsp;</p><p>&nbsp;</p><h3><strong>• Athletic achievement</strong></h3><p>The benefits of good sleep include boosting your physical health, whether you are into heavy sports like wrestling or weightlifting, or endurance sports like swimming, running, and biking. Good sleep provides you with enough time and energy for muscle repair and improves your motivation, mental health, and physical health. The benefits of good sleep include enhancing your fine motor skills, muscular power, reaction time, problem-solving skills, and muscular endurance. It refreshes and prepares you to deliver the best performance.</p><p>&nbsp;</p><h3><strong>• Helps maintain blood sugar levels</strong></h3><p>The deep sleep phase of your sleep helps drop your blood sugar levels, thereby offering a helping hand to your body to respond to cells' needs and blood sugar levels. The benefits of sleep, especially deep sleep, comprise reduced chances of getting type 2 diabetes. At the same time, short sleep may increase your insulin resistance and make you prone to diabetes. Besides, sleep deprivation is also associated with physiological changes like increased inflammation, hunger hormone changes, decreased insulin sensitivity, and behavioral changes like greater food intake, which may intensify diabetes risk.</p><p>&nbsp;</p><h3><strong>• Promotes a healthy immune system</strong></h3><p>Your immune system plays a vital role in keeping your illnesses at bay by identifying and fighting harmful bacteria and viruses. One of the several benefits of <a href="https://wellnessforever.com/products/typhoo-calming-organic-chamomile-tea-20-bags-104960"><strong>good sleep</strong></a> includes promoting a healthy immune system. In contrast, an ongoing lack of sleep may alter how your immune cells work and impair your immune function, making you prone to developing frequent infections like colds.</p><p>&nbsp;</p><h3><strong>• Weight Control</strong></h3><p>Poor sleep affects appetite-controlling hormones in your brain (leptin and ghrelin), making you fall for the temptation of unhealthy foods. However, when you are well-rested, you tend to be less hungry and eat less, which helps control your weight. Apart from the fact that there are several benefits of sleep, inadequate sleep is associated with several adverse effects on your health. It can increase the inflammation in your body, making you more likely to develop diseases related to chronic inflammation like obesity, certain types of cancer, Alzheimer's disease, or depression. It may also reduce your ability to regulate your emotions, affecting your social interactions. The simple way to avoid all these repercussions is to ensure to get a peaceful sleep at night.</p><p>Let's see how we can best avail the benefits of sleep.</p><p>&nbsp;</p><h3><strong>• What is the Best Way to Sleep?&nbsp;</strong></h3><p>It is always recommended to sleep on your side or back rather than sleeping on your stomach; this helps support and balance your spine, relieving the pressure on the spinal tissues and promoting relaxation and recovery of your muscles.&nbsp;</p><h3>&nbsp;</h3><h3><strong>• Best Sleeping Hours</strong></h3><p>Ideally, the best sleeping hours for adults range from seven to nine hours sleep per night. However, the total amount of sleep that can keep you fresh may vary for everyone, depending on their unique physiology. Some may need seven and half hours, while others may need nine hours of sleep.&nbsp;</p><p>&nbsp;</p><h3><strong>• Home Remedies for Good Sleep</strong></h3><p>Some lifestyle changes can assist you with better sleeping at night. These include:</p><ul><li>Regularly indulging in physical activity may help you set your circadian rhythm; however, you have to time it right (avoid working out within one to two hours before bedtime).</li><li>Drink something warm before you sleep, like warm milk, tart cherry juice, or <a href="https://wellnessforever.com/products/organic-india-greren-tea-tulsi-honey-chamomile-25-bags-107044"><strong>chamomile tea</strong></a>.</li><li>A&nbsp;<a href="https://wellnessforever.com/blog/article/207/what-are-the-benefits-of-melatonin-for-your-sleep%3F">melatonin supplement</a>&nbsp;can immensely help you alleviate your sleep troubles and get you a good night's sleep.</li><li>Try to create an environment to promote sleep; keep dim lights, and try to keep your smartphones away.</li><li>&nbsp;</li></ul><h3><strong>• Benefits Of Melatonin</strong></h3><p>Melatonin (aka sleep hormone) eases your transition to sleep and helps you have a good sleep, which is why melatonin tablets form a part of home remedies for good sleep or treating sleeplessness or other sleep problems. Melatonin supplements are popularly used to get a good night's sleep.&nbsp;Wellness Forever&nbsp;offers some of the best melatonin supplements that will let you avail all the benefits of sleep.&nbsp;</p><p>&nbsp;</p><h3><strong>• Final thoughts</strong></h3><p>Besides adequate nutrition and exercise, getting sufficient peaceful sleep at night is immensely important to maintain your good health. Considering all the benefits of sleep, one must take every possible step to ensure you get adequate restful sleep at night, thereby promoting your better health and well-being.&nbsp;Wellness Forever&nbsp;assists you in the best possible way to get all the benefits of sleep.&nbsp;</p>

HOW DOES YOUR BODY & MIND BENEFIT FROM A GOOD SLEEP?

Feeling tired? Learn how a good night's sleep can boost your energy, sharpen your focus, and improve your overall health. Read our guide to unlock the power of sleep!


Unlock the Power of Sleep: Body & Mind Benefits

<h2>Introduction</h2><p>When life throws lemons at you, pick them up and make lemonade. Learning a life skill helps you to do just that. It gives you the fortitude and strength to face tough situations, which are inevitable in one’s lifetime. Swimming is one such life skill everyone must be encouraged to learn. It helps individuals overcome phobias and improves concentration, besides being potentially life-saving.</p><p><br><strong>Swimming is a good exercise</strong> to maintain fitness, undoubtedly. In addition, there are numerous other health&nbsp;<strong>benefits of swimming every day.</strong> Read on to know why&nbsp;<strong>swimming is good for health&nbsp;</strong>and what makes it a hobby that can last a lifetime!</p><p>&nbsp;</p><h2>How did swimming become popular?</h2><p>No particular person can be attributed to the ‘invention’ of swimming. It is believed to be inherently known to our early ancestors as a basic life skill to forage for food and shelter. However, the&nbsp;<strong>swimming sport</strong> started in the early 1800s in Britain, where a National Swimming Society was formed. In the first-ever Olympics held in Athens, swimming featured as one of the major sports events. Since then, it has continued to be an integral part of the subsequent Olympic Games. As the sport's popularity grew, many became interested in learning it. That is how&nbsp;<strong>swimming exercises</strong> came into vogue.</p><p>&nbsp;</p><h2>10 health benefits of swimming</h2><p>The&nbsp;<strong>advantages of swimming</strong> encompass vast areas of your health. It is one of the best exercises you can include in your daily schedule. Here, we have listed the top&nbsp;<strong>10 benefits of swimming</strong> for you:</p><p>&nbsp;</p><h3>1. Manages weight issues</h3><p>Choosing&nbsp;<strong>swimming for weight loss</strong> goals is a great idea! One hour of relaxed swimming can burn up to 500 calories.&nbsp;<strong>Swimming is good for health</strong> as it speeds up metabolism and helps in building lean muscle.</p><p>&nbsp;</p><h3>2. Full body workout</h3><p>Firstly, exercising in water makes you work harder on your body. Secondly, swimming entails using almost all your body's muscles, thus providing all-around fitness and muscle toning. It helps in building endurance.</p><p>&nbsp;</p><h3>3. Improves your stance</h3><p><strong>Swimming is good&nbsp;</strong>for your core muscles, especially the shoulder and back region. This gives you a better posture and improves coordination and balance simultaneously.</p><p>&nbsp;</p><h3>4. Lifts your spirits</h3><p>The activity of swimming releases ‘happy hormones’ or endorphins. Endorphin is this happy hormone that is released often after an individual exercise. It has immense positive effects on your mental health. Regular swimming is known to decrease incidences of anxiety and depression.</p><p>&nbsp;</p><h3>5. Great for cardiovascular health</h3><p>Since swimming is an aerobic exercise, it induces the body to utilise oxygen more efficiently. This improves blood circulation and has a positive impact on heart health. Swimming reduces the stiffening of blood vessels, which assists in maintaining normal blood pressure, too.&nbsp;</p><p>&nbsp;</p><h3>6. Useful in various health conditions</h3><p>Swimming is advantageous for people having health issues like multiple sclerosis, arthritis, and diabetes. Even those recovering from certain injuries may benefit from this exercise.</p><h3>&nbsp;</h3><h3>7. Respiratory wellness</h3><p>Swimming plays a major role in enhancing your lung capacity, thus strengthening the respiratory muscles. It helps your lungs take in oxygen efficiently and prevents cramping during physical exercise.</p><p>&nbsp;</p><h3>8. De-stressing exercise</h3><p>The strokes taken during a swim are rhythmic, which activates the parasympathetic nervous system. This part of the nervous system induces relaxation. It takes your mind off stressful stuff as you concentrate more on your strokes.</p><p>&nbsp;</p><h3>9. Gives you better sleep</h3><p>Swimming manages to tire you out and send you into relaxation mode. After a physically exhausting activity like swimming, your body automatically demands rest and recovery. This is achieved through sound sleep.</p><p>&nbsp;</p><h3>10. Boosts your confidence</h3><p>Swimming is a life skill that takes your self-esteem to higher levels. Mastering a skill like swimming makes you overcome your fears and inspires you to learn more. It fills you with a sense of achievement, which is great for your psychological well-being.&nbsp;</p><h2>&nbsp;</h2><h2>Safety tips to keep in mind</h2><p>The health&nbsp;<strong>benefits of swimming everyday</strong> are reasons enough not to keep you away from the pool. However, there are some important safety measures that you must follow to ensure an enjoyable swim.</p><ul><li>Be careful not to slip while getting into and out of the pool.</li><li>Follow the rules of the pool strictly. Do not ignore the cautionary signs.</li><li><strong>• </strong>Hydrate yourself well.</li><li><strong>• </strong>Watch out for pool drains, as their suction generates a lot of force. Steer clear from them.</li><li><strong>• </strong>Ensure that the pool is clean before you go in. Don't forget to look before you leap.</li><li><strong>• </strong>Apply a good waterproof sunscreen (at least SPF 30) all over your skin half an hour before diving in. Wellness Forever's range of sun shields protects your &nbsp; &nbsp; &nbsp;skin from the UV rays on the water surface that your skin gets exposed to.</li><li><strong>• </strong>Ensure that there are lifeguards and first-aid kits available beforehand in an emergency.</li></ul><h2>&nbsp;</h2><h2>Key takeaway</h2><p>Swimming is a refreshing exercise, not just for the body but also for the mind. For some, it is as good as meditation. It is an excellent way to work out your body without sweating it out in the gym. Whether it is taken up as a sport or leisure activity, a swim does wonders for your health.</p><p>&nbsp;</p><h2>CTA</h2><p>Wellness Forever is India's number one online pharmacy store, ensuring quality medical and personal care products are delivered to you at your doorstep. For viewing their complete range of waterproof sun-shields and swim-proof G-tape bandages (to protect any wounds while swimming), visit&nbsp;<a href="https://wellnessforever.com/.">https://wellnessforever.com/.</a></p><p>&nbsp;</p><h2>FAQs&nbsp;</h2><p>&nbsp;</p><h3>1. Which are the best swimming strokes to burn calories?</h3><p>If you are swimming for weight loss, you must practise the butterfly stroke. Although it is one of the more difficult strokes to master, you burn 450 calories in 30 minutes! Freestyle, backstrokes, and breaststrokes are other great options.&nbsp;</p><p>&nbsp;</p><h3>2.What is the best time of the day to go for swimming exercises?</h3><p>This depends a lot on the nature of your work and the availability of free time. Swimming in the early mornings is a great way to start your day, as this activity stimulates the secretion of endorphins or 'feel-good hormones.' Swimming in the afternoon is good if you live in a place experiencing colder climates. After a hectic workday, swimming in the evening or night serves to de-stress your body. So, choose your timing accordingly.</p><p>&nbsp;</p><h3>3.Are there any advantages of swimming for a person with diabetes?</h3><p>There are multiple&nbsp;<strong>advantages of swimming</strong> for people with diabetes. Research has proved that&nbsp;<strong>swimming exercises</strong> positively impact the body by increasing insulin sensitivity, leading to better blood sugar control. It also improves cardiovascular health.</p><p>&nbsp;</p><h3>4.What are the foods to avoid before going for a swim?</h3><p>Foods with high fiber and sugar content, alcohol, caffeine, spicy foodstuffs, cereals, and fatty foods are best avoided before going for a swim.</p>

SWIMMING AND ITS BENEFITS

Swimming isn't just fun, it's a fantastic workout!  This page explores the numerous benefits of swimming, from improved fitness to stress relief. Learn why you should take the plunge!

Dive into Health: The Many Benefits of Swimming

<h2><strong>Introduction</strong></h2><p>At the beginning of every new year, we promise to take better care of our health and vow to lose those extra kilos we gained in the past year. So, we start following fad diets and exercise regimens in a bid to lose weight as quickly as we can. Sadly, our plans seldom succeed because of the many&nbsp;<strong>weight loss myths&nbsp;</strong>we believe in.</p><p>Today, to help you lose weight the healthy way, we discuss the&nbsp;<strong>weight</strong>&nbsp;<strong>loss</strong>&nbsp;<strong>myths</strong> that do more harm than good. We also discuss the&nbsp;<strong>diet myths&nbsp;</strong>that need to be replaced with&nbsp;<strong>weight loss facts and tips</strong> to improve our overall health and achieve our weight loss goals.&nbsp;</p><h2><strong>Myth #1 - Fad diets help you lose weight</strong>.</h2><p>The fad diet is one of the biggest&nbsp;<strong>weight loss myths,</strong> promising quick weight loss but instead damaging our health. These are trendy diet plans that in reality have a very short shelf life. They limit our food choices and restrict the consumption of certain foods, which causes nutritional deficiencies, loss of muscle mass, and a decreased rate of metabolism. Usually endorsed by celebrities, fad diets are costly and harmful to our health.&nbsp;</p><h2><strong>Myth #2 - Skip meals to lose weight.</strong></h2><p>Skipping meals to lose the kilos is a&nbsp;<strong>common myth about weight loss.&nbsp;</strong>When we skip meals, such as breakfast, we miss out on essential nutrients that provide us with energy. We experience immense fatigue and lethargy that, in turn, hampers our productivity. One of the&nbsp;<strong>unknown facts about weight loss&nbsp;</strong>is that if we skip the most important meal of the day, we tend to snack more on junk foods for energy and gain excess weight.&nbsp;</p><p>This&nbsp;<strong>weight loss myth</strong> leads to not only nutritional deficiencies, such as anemia, but also weight gain from consuming unhealthy foods. Selecting wholesome foods and eating three meals per day will keep us energetic throughout the day and aid in weight loss, too.</p><h2><strong>Myth #3 - Snacks are harmful.</strong></h2><p>Snacking is considered sinful by people on a weight loss program. In reality, an&nbsp;<strong>unknown fact about weight loss&nbsp;</strong>is that snacking right helps in managing one’s calorie intake. What you snack on decides whether it will help you lose or add the kilos.&nbsp;</p><p>Choose fruits, <a href="https://www.wellnessforever.com/category/food-and-beverages/dry-fruits-nuts-and-seeds">nuts</a>, <a href="https://www.wellnessforever.com/category/food-and-beverages/dairy/curd-and-yoghurt">yogurt</a>, sprouts, and other such healthy snacks for the much-needed energy boost between meals. These foods are not only filling but also provide vital nutrients, such as fibre that keep you fuller for longer. So, the easiest solution to effective weight loss is to eat three meals and two snacks per day. Understanding these&nbsp;<strong>diet</strong>&nbsp;<strong>myths</strong>&nbsp;<strong>and</strong>&nbsp;<strong>facts</strong> will ensure that you neither starve yourself nor binge on junk food to replenish your energy levels. We suggest some health-snacking options for you to buy, <a href="https://www.wellnessforever.com/category/food-and-beverages/health-food-and-drinks/healthy-biscuits-and-snacks"><i><strong>click here</strong></i></a>&nbsp;</p><h2><strong>Myth #4 - Fat causes weight gain.</strong></h2><p>In the world of weight-watchers, fat has earned a bad rep. One of the common&nbsp;<strong>fat loss myths&nbsp;</strong>is that<strong>&nbsp;</strong>fats are considered harmful when, in reality, not all fat is bad for our health. Fats, such as saturated and trans fats used in fast foods, are harmful.&nbsp;</p><p>However, dietary fats are essential for a healthy weight loss program and a healthy body. Healthy fats such as those found in olive oil, nuts, fatty fish, avocados, eggs, yogurt, and cheese can aid weight loss. They improve heart health, reduce belly fat, and maintain healthy skin and joints, energy levels, and brain functions. All you need to do is unfollow this&nbsp;<strong>weight loss myth&nbsp;</strong>and select your fats wisely.</p><h2><strong>Myth #5 - Carbs are bad.</strong></h2><p>Ditching carbs is another&nbsp;<strong>weight loss misconception.&nbsp;</strong>This is a&nbsp;<strong>weight loss myth&nbsp;</strong>that leads to weight gain. When we avoid carbs, we deny our body a much-needed source of energy. A diet deficient in carbs can cause weakness, headaches, constipation, nausea, vitamin and mineral deficiencies, and a lack of concentration.&nbsp;</p><p>Carbs are essential for maintaining healthy body weight and the functioning of the central nervous system, the brain, kidneys, and heart muscles. Carbs, including fiber, support digestion and keep us feeling fuller for longer. Choose carbs loaded with nutrients, such as whole grains, legumes, fruits, <a href="https://www.wellnessforever.com/category/food-and-beverages/dairy/milk">milk products</a>, and starchy vegetables instead of ditching carbs altogether.</p><h2><strong>Myth #6 - Cut out sugar.</strong></h2><p>A common&nbsp;<strong>weight loss myth&nbsp;</strong>is cutting out sugar from our diet. Reducing sugar is crucial for weight loss, but completely cutting off sugar is not necessary. It could be counterproductive as you may not be able to control your temptations and give in to binge-eating your favourite foods. So, all the efforts that you put in may be in vain.&nbsp;</p><p>A better option would be to eat smaller portions of sugary foods, such as desserts, and limit their consumption so that it doesn’t affect your weight loss program.</p><h2><strong>Myth #7 - Starving is the best way to lose weight</strong>.</h2><p>Starving is the worst of the&nbsp;<strong>fat loss myths&nbsp;</strong>that many of us resort to out of sheer desperation. It is likely to result in weight gain rather than weight loss. This&nbsp;<strong>weight loss myth&nbsp;</strong>is not only difficult to follow but is also damaging to our health. As starving requires us to consume limited food, we lose out on essential nutrients. Furthermore, low energy levels due to starvation cause us to crave high-fat, high-sugar foods, and thus, we gain more than the required calories. Therefore, instead of starving, it is ideal to eat right and when hungry. Following a healthy diet goes a long way in losing excess weight without harming our bodies.</p><h2><strong>Myth #8 - Eat less, work more!</strong></h2><p>People with excess weight often follow this&nbsp;<strong>weight loss myth</strong> in the hope of burning calories. This advice fails to work for those who suffer from a serious weight issue. Instead, taking into consideration the&nbsp;<strong>facts about weight loss and exercise&nbsp;</strong>by following a regular fitness regimen along with a healthy diet will go a long way in losing excess weight, gradually and permanently.&nbsp;</p><h2><strong>Myth #9 - Drink more water to lose weight.</strong></h2><p>Drinking water keeps us hydrated. It helps replace the fluids we lose through sweat and urination. However, drinking excess water can harm the body. It can lead to a disruption of brain function, which can cause drowsiness, headaches, and confusion. Drinking excess water to lose weight is one of the biggest&nbsp;<strong>weight loss myths&nbsp;</strong>due to lesser-known&nbsp;<strong>body fat facts.&nbsp;</strong></p><p>Drink water only when you are thirsty. This will keep you hydrated and also aid digestion. The quantity of water you need will depend upon your physical activity, climate, weight, and sex.&nbsp;</p><h2><strong>Myth #10 - You can lose weight quickly</strong>.</h2><p>In a bid to lose weight, we follow others without taking into consideration that we are all different. We differ in our metabolism, our set of hormones, and the way they affect our health, environmental factors, and our underlying health issues. It is one of the&nbsp;<strong>weight loss myths&nbsp;</strong>that need to be unfollowed before embarking upon a weight loss program.&nbsp;</p><p><strong>Weight loss myths and facts&nbsp;</strong>tend to leave us confused. The easy way out is to adopt a fitness and diet routine that suits your personal needs to help you lose weight without impacting your health.</p><h2><strong>To sum up</strong></h2><p>Losing weight is a challenge. To lose weight the healthy way, you need to take into consideration your body, your weight, and your health. Following&nbsp;<strong>weight loss myths&nbsp;</strong>will damage your health. Instead, select an appropriate fitness routine and a diet that suits your health, which will help you in the long run. Unfollow the many harmful&nbsp;<strong>myths about diet and exercise&nbsp;</strong>and follow what suits your requirements. With patience and perseverance, you will achieve your weight loss goals. While you’re at it, do visit the&nbsp;<a href="https://wellnessforever.com/">Wellness Forever website</a> for products that will aid you in your weight loss journey.</p>

TOP 10 BIGGEST MYTHS ABOUT WEIGHT LOSS

Uncover the truth behind weight loss myths and discover what really works. Read now to avoid common diet traps!

Top 10 Weight Loss Myths Debunked: What Really Works

<p>Health is an essential factor in our life. Activities like running and jogging help us retain the best form of ourselves both mentally and physically.</p><p>Haven't we all tried to adopt a fitness routine at some point or another? Everyone wants a healthy body, but we seldom find the time to follow through with these routines. We forget that making time for ourselves is as important as focusing on work and family. We must also remember that our physical and mental well-being is equally important. The&nbsp;benefits of running&nbsp;are such that they give your health a boost without demanding that you strain too much.&nbsp;</p><p>The&nbsp;benefits of running and jogging have a tremendous impact on our physical and mental well-being. This post highlights the&nbsp;benefits of running in the morning&nbsp;and jogging. So, it’s time to quit procrastinating and lace up your running shoes!&nbsp;</p><h2><strong>The difference between running and jogging and their independent benefits&nbsp;</strong></h2><p>Running and jogging are often used interchangeably. But do you think they are the same? The primary difference is that jogging involves a slower pace than running.</p><p>One of the many benefits of running over jogging is that you burn calories and consume more energy. Jogging, on the other hand, is easier on the muscles, heart, and lungs.&nbsp;</p><p>When we talk of other exercises, many people are not comfortable getting themselves involved in heavy strenuous forms of workout. Running is a great option if you are one of those people.&nbsp;</p><p><br>Running and jogging are good for your health. It is a light to moderate exercise, and if performed regularly, can even be as effective as heavy workouts. If you are a person who does not want to engage in heavy lifting, or extensive workouts, then running and jogging might be just the suitable alternative for you.</p><h3><strong>What are the benefits of running and jogging?</strong></h3><h4><strong>1. Mood Lifter</strong></h4><p>Exercise is known to make you feel good. This generally happens because when we do any physical activity, our body releases endorphins. These hormonal secretions are beneficial to uplift and rejuvenate your mind. Thus, one of the&nbsp;benefits of jogging and&nbsp;running&nbsp;is that they give you an instantaneous positive vibe and a relaxed mind.</p><h4><strong>2. Healthy heart</strong></h4><p>The benefits of running&nbsp;and jogging also include keeping your body healthy and your heart happy. This is because while running, your heart has to pump blood more effectively than at rest. This is key for a long, disease-free life.&nbsp;</p><h4><br><strong>3. Boost Respiratory System</strong></h4><p>The&nbsp;benefits of running daily, jogging, and doing aerobic exercises also include strengthening of respiratory muscles. They help in the effective exchange of gases, enhance the function of the lungs, and improve the endurance of respiratory muscles.</p><h4><strong>4. Development of Immune System</strong></h4><p>The advantages of running<strong>&nbsp;</strong>and jogging in the stimulation of lymphocytes and macrophages in the body are also commendable. They keep viral and bacterial infections away and help the proper development of our immunity since the stimulation of antibodies can help combat diseases. The body is left infection-free and also disease-ridden.</p><h4><strong>5. Mental health benefits of running</strong></h4><p>The current pandemic has put every individual on edge, succumbing to excessive levels of stress and anxiety.&nbsp; The benefits of running and jogging not only include boosting our physical state but also maintaining the sanity of our mental health.&nbsp;</p><p>While taking a brisk walk, run, or jog in the park, you are also getting rid of the burden and stress that has been in your mind all day long. Exercise helps to keep your mind worry-free.</p><h4><strong>6. Jogging works as an antioxidant</strong></h4><p>Did you know that you can get that glow and shine on your face by simply exercising regularly?</p><p>The benefits of running every day are tremendous. It helps you maintain better blood circulation in the body; therefore, it is beneficial in making your skin look healthy and youthful.</p><h4><strong>7. Running for weight loss</strong></h4><p>The benefits of jogging can help you deal with your weight issues. Most people start with physical activity to maintain a proper BMI. Obese people or anyone with excessive weight not only face being shunned by society, but they are also more prone to threatening life conditions. Therefore, exercising helps you maintain a good shape and form, keeping you away from many chronic and metabolic diseases.</p><h4><strong>8. Better bone strength</strong></h4><p>Your bone health is also improved if you decide to include jogging or running<strong>&nbsp;</strong>as a part of your life activity.&nbsp;</p><p>With age and time, your bone density reduces, leading to excessive stress on your joint areas. This is the ultimate cause of broken hips and legs in old age. You can, however, escape such problems by incorporating the&nbsp;benefits of running<strong>&nbsp;</strong>and jogging regularly, which will offer resistance in your joint area, improve your bone health, and keep you strong enough to overcome minor injuries and accidents.</p><h4><strong>9. Development of muscles</strong></h4><p>Not just bones and joints, the<strong> </strong>benefits of running<strong>&nbsp;</strong>and jogging also lie in toning your muscles and keeping you in good shape, health, and form.</p><h2><strong>Health tips to consider before starting to jog or run</strong></h2><p>There are various&nbsp;benefits of running every day.&nbsp;However, you may see the significant changes only with time; nevertheless, the&nbsp;advantages of running&nbsp;cannot be undermined. Therefore, stay put and follow these guidelines to get the&nbsp;benefits of running in the morning.</p><ul><li>&nbsp;Always consult your doctor before starting any activity. In case &nbsp;you are overweight, have any chronic illness, or are above the age &nbsp;of 40 years, you must seek medical approval before starting an &nbsp;exercise regimen.</li><li><strong>&nbsp;</strong>Light stretching is beneficial before you start jogging and running. &nbsp;This makes your body prepared for the main event, which is to &nbsp;get the&nbsp;<strong>benefits of running.&nbsp;</strong></li><li>&nbsp;Remember to start slow. Do not be hasty and immediately begin &nbsp;to run. It is vital that you gradually increase your speed; therefore, &nbsp;start by walking fast for about 30 minutes before you start to&nbsp;<strong>run &nbsp;every day.</strong></li><li>&nbsp;Eat healthy food and keep yourself well-hydrated throughout the &nbsp;time that you jog or run.</li><li>&nbsp;Try to avoid jogging in overpopulated places. Instead, choose a &nbsp;space with pleasant surroundings and good, clean air. Stay &nbsp;hydrated and breathe slowly and deliberately while exercising. &nbsp;This is possible at the start of your day and thus very soon you &nbsp;will be able to notice the&nbsp;benefits of running in the morning.</li></ul><p>Jogging and running have slowly become a significant part of our lifestyle. If you haven’t started yet, now is the time. It will ensure that you live a long and happy life with your loved ones.</p>

FITNESS BENEFITS OF RUNNING AND JOGGING FOR BODY AND MENTAL HEALTH

Unlock the fitness benefits of running and jogging for better body strength, mental health, and overall well-being. Start your healthy journey today!

Fitness Benefits of Running & Jogging for Body & Mind | Boost Health

<p><strong>Tips for losing arm fats: Get details on how to lose arm fat and the science behind it. Read this article to know more about the exercise and nutrition.</strong></p><h2><strong>HOW TO LOSE ARM FAT AFTER PREGNANCY - ARM WEIGHT LOSS TIPS FOR MOTHERS</strong></h2><p>Being a mother is perhaps a heavenly joy that many of you are blessed with. Once you become a mother, you notice several changes around you and also in you. These changes are both physical and emotional! However, today we are going to talk about a concrete change. Speaking about that, we are going to concentrate on your physical changes like arm fat. Now, a lot of you might be thinking about what can be possibly done to get loose arm fat post-pregnancy. Well, this is quite a common concern that haunts you but the answer is simple:&nbsp;</p><p>Burn those extra calories!</p><p>To help you in this journey, we have focused on both <a href="https://www.wellnessforever.com/category/health-and-fitness/sports-nutrition">fitness and nutrition</a> to keep you gofitness and nutrition to keep you going. These are ing. These are the two most pivotal areas that will help you to lose arm fat, tone down your arms, and get back into your desired shape.</p><h3>BREAKING THE MYTH</h3><p>What is ‘Spot Reduction’? It is just a term used for many to concentrate on losing fat in a particular area of the body. Suppose you only want to lose belly fat and keep the rest of the body the way it is. Apologies for disappointing you but 'it is not going to happen. This is mainly because spot reduction does not exist since you cannot lose fat from just one body part without impacting the rest of the body. You have to lose fat from all over your body and in the process, you can lose fat from all the desired areas with some extra workout sessions. So, spot reduction is a total ‘myth’ and it is better not to be misled by some fancy terms and concepts that are of no use.</p><p>We know that you were under the impression that ‘spot reduction’ existed but unfortunately it is not true! Thus, there is no shortcut to success or to lose your arm fat as you have to do it the hard way. Get going and join a gym, try out free-hand exercises, or yoga. Put yourself under a strict diet and see the miracle take place well in time.</p><h2>KEEPING THE FITNESS LEVEL HIGH</h2><p>Rome was not built in a day. Similarly, you must not expect your arm fat to vanish one fine morning. You really, really have to work hard. Yet you must remember not to get into rigorous exercises right after your delivery as this might lead to serious health concerns. Wait till the stitches have healed and you have consulted your doctor about starting your exercises. Once you receive the green signal you are free to start working out on your own or get in touch with a trained instructor.</p><h3><strong>HERE IS WHAT YOU HAVE TO DO</strong>!</h3><p><strong>A) Get healthy entirely&nbsp;</strong>and do not focus on losing your arm fat only. You have to make sure that your entire body is getting toned down along with your arms. When you lose weight from all over your body, you will definitely feel more body positive as well.</p><p><strong>B) Bring changes in your lifestyle&nbsp;</strong>and avoid any unhealthy eating habits or addiction. Both are detrimental to you and your baby.</p><p><strong>C) Start working out under a trained instructor&nbsp;</strong>making sure that the person understands your body type and gives you the required exercises.</p><p><strong>D) Toning up your arms&nbsp;</strong>i.e. getting the muscles underneath your arms to form helps you to get rid of the jiggly arms that are evident when you put on weight post-pregnancy.</p><p>Exercising will not help you lose arm fat in a jiffy, but it is a very crucial practice. Therefore, practice hanging from a bar, bicep curls, triceps extension, etc. when at a gym. While at home begin with using simple household items like filled water bottles and do stretches, jogging, brisk walking, and the likes. Try out yoga postures to keep your body toned. However, do be aware of your own limits and do not exhaust yourself. Always remember that going beyond your physical limits can become a physical constraint for you.</p><h2><strong>MAINTAINING A NUTRITIOUS DIET</strong></h2><p>It goes unsaid that a proper diet has to be followed if you want the expected results. In order to help you out, we have made a suitable list of the items that you must avoid or have while your exercises are in progress. If you can balance your fitness and nutrition levels then you can actually become a supermom with a great body</p><p><strong>i.</strong>&nbsp;<strong>Do not begin with a crash diet</strong> as it will be fatal if you are breastfeeding your baby. Take it easy, one step at a time.</p><p><strong>ii. Maintain a food diary</strong> and remembering what you ate works like a miracle. So, make a note of those calorie intakes and a tentative amount of calories burnt out.</p><p><strong>iii. Eat foods that are high in</strong>&nbsp;<strong>fiber and low in fat.</strong> Having a certain amount of fat is scientifically necessary for your body so do not cut it off completely.</p><p><strong>iv. Include a lot of healthy sources of </strong><a href="https://www.wellnessforever.com/category/health-and-fitness/protein-foods"><strong>proteins</strong></a> like leans meats, eggs, pulses, nuts and seeds, and dairy products.</p><p><strong>v. When you are in search of some snacks make it a healthy one.</strong> Have diced vegetables with hummus, popcorn, mixed nuts and fruits, curd, etc.</p><p><strong>vi. Strongly avoid</strong> white flour, sweet savouries, biscuits, artificial sweeteners, sugary and caffeinated drinks, junk food, packaged food and chips, processed cheese, instant meals, cookies, and baked items.</p><p><strong>vii. Drink enough water</strong> to flush out the toxins from your system and keep your body hydrated. As a mother be proud of yourself and take your stretchmarks and post-pregnancy body fat as your milestones. Just do not let these depress you as you always have the opportunity to get back into a desired physical shape with guided workout sessions. Besides this, eat well, stay fit and enjoy your motherhood.</p>

HOW TO LOSE ARM FAT AFTER PREGNANCY ARM WEIGHT LOSS TIPS

Learn how to lose arm fat after pregnancy with our expert tips and exercises. Achieve toned arms and boost your confidence. Start your journey today!

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