Top 10 Health Benefits of Cycling

None can deny the fact that cycling defines one of the funniest, easiest, and cheapest ways to exercise. This is because anyone can buy an inexpensive bicycle and ride it alone or together with his or her friends, anywhere, at almost any time of the year. Additionally, biking delivers a practical alternative to other sports, proposing a great method to stay fit and keep your good health.

If you wish to understand the reasons why cycling represents one of the best physical activities you could go for, you should read the following paragraphs, which explain the top health benefits of regular cycling. This is what cycling does:

Cycling Health Benefits

1. Improves Heart Health

Cycling is one of the activities that help a person reduce the risk of developing coronary disease by 50%. This is because cycling is known to improve cardio-vascular fitness by building stamina and raising heart rate. Numerous clinical studies show that the persons who cycle are less likely to develop heart disease compared to non-cycling individuals.

 

2. Boosts Coordination

Coordination describes an ability that most individuals tend to lose as they get older. Since cycling activates various functions within the body, it allows people to maintain their physical abilities by continuously training body-to-eye, feet-to-hands, and arm-to-leg coordination.

 

3. Helps People Get Rid of Extra Pounds

Losing weight is very important, especially if you are prone to develop certain diseases. As you may know, excessive body fat can cause a variety of health conditions, including high blood pressure, heart disease, diabetes, joint conditions, and even cancer. You can use biking to develop a regular exercise routine, which can help you lose weight and stay healthy. Recent research indicates that a person who cycles for a minimum of 30 minutes a day can burn about 11 pounds of fat in one year.

 

4. Reduces Depression and Stress

Most physicians recommend people to develop a regular physical routine, especially because it proposes an affordable and effective method to reduce depression, stress, and their terrible effects. A person who chooses outdoor cycling can become one with nature and forget about daily life problems. Giving your mind a break a few times a week can literally rejuvenate your soul.

 

5. Builds Stamina

This is another important health benefit of cycling. Turning occasional cycling into an exercise routine can improve your stamina, which is defined as the resilient power of the body. Stamina is the one that sustains body’s composure against the environmental elements that negatively affect your health. By building stamina, you actually increase your body’s resistance to harmful elements, such as pollutants and chemicals.

 

6. Builds Muscle Mass

Contrary to general belief, cycling involves more than just the legs. Although this physical activity is great for knee and hip joints, which tend to deteriorate and become stiff over time, it also trains every single muscle group in your body.

 

7. Improves Sleep

Similar to any other intense physical activity, cycling is also able to improve your sleep. Regardless of whether you opt for an early morning or a late evening ride, it can help you sleep better than before. This activity is recommended especially to sedentary insomnia sufferers.

 

8. Reduces the Signs of Aging

Biking increases circulation. Improved circulation delivers more nutrients and oxygen to skin cells, while flushing out toxins through sweat. Furthermore, this type of exercise optimizes the collagen production within the body, reducing the appearance of wrinkles. However, you should always use a sunscreen lotion with a minimum SPF 30 during your outdoor rides if you wish to counteract the harmful effects of sunlight.

 

9. Boosts Bowel Activity

Do you suffer from constipation? If yes, then cycling is the activity that you should choose to get rid of this annoying condition. This intense physical activity decreases the time that food needs in order to move through intestines. Thus, cycling limits the amount of water that is usually absorbed during the digestion process, leaving you with softer stools. Additionally, this activity accelerates your heart rate, which stimulates the contraction of all muscles, including the intestinal ones. As a result, you will have a faster bowel movement.

 

10. Makes Grey Matter Sparkle

It is not a joke. Cycling is capable to increase the brain power. Researchers found that any physical exercise that improves the cardio-respiratory function also enhances the mental activity. This is because intense exercise boosts oxygen and blood flow to the brain, helping the body renew cells in the brain region responsible for memory.

Although these health benefits of cycling cannot be ignored, some individuals take up this activity only to make an eco-friendly statement. However, what you should bear in mind is that cycling will boost your overall health and bank balance regardless of the reasons you choose it.

 

 

 

 

Best Sources of Omega-3 Fatty Acids for Vegetarians

Omega-3 fatty acid not only helps in our bodily functions, they also have potential and positive effect on our cardiovascular system and nervous system. These fatty acids help in reducing inflammation and lower the risk of chronic diseases such as arthritis , heart disease etc . Omega-3 also  helps prevent macular degeneration, which can cause vision impairment and blindness. Besides being found in cod liver oil and fish such as salmon, it is also found in many green leafy vegetables, nuts etc. Here are few best sources of Omega-3s.

 

1. Flax seed and Flax seed Oil

There are many potential health benefits of Flax seeds. It helps in preventing and reducing the risk of heart disease, diabetes and even breast cancer.

 

2. Chia Seeds and Oil

Chia seeds are packed with loads of nutrients and you can add them to all kind of dishes. Here you can find the right and the wrong way to eat chia seeds.

 

3. Walnuts

Walnut are rich source of heart healthy mono saturated fats as well as Omega-3  fatty acids.  Here are top 10 health benefits of Walnuts you can get by adding walnuts to your diet.

 

4. Canola oil

Canola oil is a healthy choice for cooking. Being low in saturated fats and high in unsaturated fats like Omega-3 fatty acids, it provides some potential health benefits.

 

5. Grape leaves

 

Grape leaves are good source of nutrients including Vitamin C, A, K and E,  iron, calcium, phosphorus and folic acid. They are good for overall health and wellness. There are many delicious recipes of grape leaves.

 

6. Wild Berries

Wild Berries are rich in antioxidants , fibers and minerals and provides many health benefits, including protection against various diseases.

 

7. Purslane

Find out amazing  health benefits of Purslane . Relish this incredibly nutritious and juice greens by adding them salads and various purslane recipes.

 

8. Soybean Oil

Discover the health benefits of Soybean oil for cooking, baking and salad dressings.

 

9. Hemp Oil

 

Hemp oil is extracted from hemp plant and is high in essential fatty acids, including Omega- 3 and Omega 6. It improves cardiovascular health, boosts immunity and fight free radicals.

10. Microalgae oil

Algal Oil is made from algae and serves as a vegetarian option  of Omega 3 source for vegetarians.  Discover various  health benefits of algal oil.

 

Amazing Health Benefits of Papaya

Papayas are rich source of fiber and water content. They aids in digestion and help preventing digestive ailments. Besides offering a delicious taste, they are also known for their various health benefits due to their antioxidants nutrients such as Vitamin C, carotene; Vitamin B, Folic acid and minerals like potassium, copper and magnesium. Here are top health benefits of papayas.

 

Papaya Health Benefits

1. Promotes Bone Health

Papayas are rich in potassium which is an essential mineral for promoting bone health. Several studies have shown that low intakes of vitamin K are a major factor in raising the risk of bone fractures. Adequate Vitamin K consumption improves calcium absorption and also reduces urinary excretion of calcium.

 

2. Good for Diabetics

Several studies have shown that consumption of raw papaya (Not ripe papaya) could help to maintain blood sugar as well as cholesterol level. Raw papayas are rich in fiber, which is essential for regulating blood sugar level. In some parts of India, Papaya leaves are used as a preventative measure against diabetes.

 

3. Aids in Digestion

The enzyme, called as Papain, present in Papaya helps in digestion by breaking down proteins. People who are suffering from digestive issue like constipation can try a glass of papaya juice as a home remedy for digestion-related problems or constipation. Natural remedy for constipation

 

4. Enhance Immunity

Due to high content of vitamins like Vitamin A, B, C and K, papaya can be an excellent immunity booster. It not only enhances immunity but also helps in maintaining collagen, a structural protein of connective tissues. Top 10 Foods to Boosts Immune System.

 

5. Provide Relief from Arthritis

Being rich in minerals like calcium, potassium, magnesium and copper, regular consumption of papaya can help in building up the calcium store in the body and prevent any mineral deficiency. Foods to provide relief from Arthritis Pain

 

6. Aids in Weight Loss

Papaya is known for their high fiber content.  Being low in calories and high in fiber, papaya has been considered as an excellent natural method for managing healthy weight loss.

 

7. Prevent Heart Disease

Fiber, potassium and vitamins content in papaya helps in reducing the risk of heart disease. Potassium in papaya helps in negating the effect of excess sodium in the body and maintains the health of blood vessels. Spices for Healthy Heart

 

8. Ward off Age-related Macular Degeneration

Antioxidants present in papaya, helps in preventing the damage caused by harmful sun rays and thus helps warding off damage from macular degeneration.

 

 

Top Health Benefits of Black Pepper

Originating from the pepper plant, black pepper is an excellent source of a variety of critical nutrients that are necessary for our health. In addition to being delicious, black pepper has been used for centuries as a medicinal agent in a variety of cultures. Today, researchers recognize black pepper as having a variety of health benefits, making it an excellent addition to just about any dish.

 

black pepper health benefits

1. Improves Ability to Absorb Nutrients

Pepper is known to increase the availability of a number of important nutrients for your body, including beta-carotene, vitamin A, and selenium. Pepper also stimulates our taste buds, alerting the digestive system to increase the production of acid in our stomach, and improving our ability to digest foods. Without sufficient gastric acid, food may spend extra time in the stomach, which can cause indigestion or heartburn.

2. Prevents Upset Digestive System

Food that’s under-digested may even pass into the intestines under-digested, which can then allow it to be used as food for gut bacteria, leading to irritated bowels, diarrhea, gas, and constipation. Black pepper also has considerable diuretic, anti-bacterial, and antioxidant properties.

3. A Natural Antidepressant

Piperine, one of the parts of the peppercorn plant, has actually proven to be an effective natural antidepressant by increasing the production of serotonin in the brain. Serotonin is necessary to help regulate your mood, and low levels are correlated with depression.

4. Battles Arthritis

Black pepper has also proven an effective aid in the battle against arthritis thanks to its anti-inflammatory properties. Pepper is also said to improve circulation, which can cause arthritis pain to further decrease, and may even reduce the perception of pain.

5. Weight Loss

The outer layer of the peppercorn plant can actually assist the body in breaking down fat cells, which makes it a good way to lose weight. Anytime fat cells can be broken down, it’s easier for the body to burn that energy for day-to-day activities.

6. Appetite Stimulant

Apart from adding a distinctive flavor to a dish, black pepper has proven an effective appetite stimulant. Researchers have found that the olfactory stimulation provided by pepper can help provide sustained improvements in appetite for anyone with a regular source in their diet.

7. Cancer Prevention

Research from the University of Michigan has found that one of the compounds found in pepper, piperine, can help fight the development of breast cancer. These anti-cancer properties are especially notable when paired with turmeric, a spicy herb native to southwest India.

8. Promotes Healthy Skin

Apart from what pepper can do for you when you ingest it, pepper is also useful in skincare. If you want a smoother complexion, a little pepper may be all you need. This is because pepper can stimulate circulation and oxygen for your skin. It can also act to exfoliate, wiping away dead skin cells and helping the skin underneath breathe. Just combine a cup of sugar with half a cup of massage oil, and a pinch of pepper, stir it together, and rub the mixture directly onto your skin.

9. Provides Relief from Cold

Among its other remarkable properties, pepper is a natural decongestant.  By irritating your mucus membranes, pepper can induce you to have a runny nose, which can help clear the nasal passage. Adding a few pinches of pepper to soup is all you need to help find yourself breathing easier the next time you have a cold.

It’s still worth noting that pepper may cause sneezing, and those who have recently had abdominal surgery should avoid pepper to prevent irritating their intestines. It should also be avoided in high concentrations even in those with a healthy gut, for the same reason. However, in moderation, a dash of pepper may be all you need to see considerable health benefits.

 

 

Top 10 Ways to Manage Hypothyroidism

Thyroid gland is located just below our Adam’s apple and it is a chief gland, associated with metabolism and energy and keeping the functions of cell in check. Hypothyroidism refers to low thyroid function, means your thyroid is not making enough thyroid hormone. It remains undiagnosed because of various unrelated symptoms. In most cases hypothyroidism has nothing to with thyroid problems but with awry immune system attacking thyroid tissue. A dietary change is the primary step in achieving optimal thyroid health naturally. Here are top 10  remedies to manage hypothyroidism.

 

hypothyroidism remedies

 

1. Eliminate Caffeine, refined foods and Sugar from your diet

Eating refined carbohydrates and sugar on regular basis can affect the hormone cortisol and put adrenal glands under stress, which over prolonged period of time can lead to weakened adrenals. Weak adrenal glands puts the body into catabolic state and since thyroid glands controls the metabolic activity of the body, it will try to slow down the catabolic state by slowing down the metabolism and in turn leading to hypothyroid condition.

2.  Ashwagandha

Ashwagandha herb has thyroid balancing effect. It helps in lowering the level of cortisol and balancing thyroid hormone. In India this herb is known as   “strength of stallion” as it has been used since ages to strengthen the immune system. This herb is beneficial for both hypo/hyperthyroidism. This herb also benefits thyroid function by reducing lipid per-oxidation by scavenging free radicals responsible for cellular damage.

3. Intake of Sufficient Vitamin D

People suffering from autoimmune thyroid disorder like Hashimoto’s hypothyroidism, need to get enough Vitamin D. Vitamin D is necessary for balancing our immune system and preventing an autoimmune attack on tissues.

4. Bladderwrack

Bladderwrack is a sea weed especially for people with hypothyroidism (if hypothyroidism is caused due to iodine deficiency) as it contains lots of iodine. It is not used for hyperthyroidism.

5. Increase protein intake

Protein helps in normalizing the thyroid function. Foods like nuts, eggs, legumes, fish etc are rich source of protein.

6. Add healthy fats

Fats like olive oil, ghee, flax seeds, nuts and nut butters, yogurt , cheese, coconut milk are healthy fats if taken in moderate amount. Insufficient fat in your diet can aggravate hormonal imbalance including thyroid hormones. The 5 Best Healthy Fats

7.  Addition of Omega -3 fatty acids

Omega 3 is vital for thyroid function as they improve the ability of cells to respond to thyroid hormones. They are the building blocks for hormones and control functioning of our immune system.

8. Limit the intake of foods containing goitrogens

Goitrogens are substances in food that suppress the function of thyroid gland. These are found in vegetable such as cabbage, Brussels, mustard greens, kale , turnips etc. People who have hypothyroidism need to have these vegetables in moderation and not regularly.

9. Drink Plenty of Water

Even the water you drink can affect the health of your thyroid; make sure it is free of chlorine and fluorides. These chemicals can block the iodine receptors in  thyroid and affecting normal thyroid function. Make sure to drink plenty of water after every meal. Water eliminates toxic from your body and helps in reducing symptoms associated with hypothyroidism.

10. Practice Yoga

There are yoga asanas (Shoulder stand pose yoga) that massage the thyroid gland and instruct it to release thyroxine thereby helping body metabolism and maintaining thyroid health.