7 Unusual Signs You’re Suffering From Iron Deficiency –

Iron is a mineral that plays a vital role in health and well-being. Without it, many bodily functions would not function properly.

“The primary function of iron is to carry oxygen in the blood to all cells in the body,” says Bethany Thayer, RDN, MS, director of the Henry Ford Health Center for Health Promotion and Disease Prevention in Detroit.

Iron is an important component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs and carries it throughout the body.

If your body does not have enough iron, it will not be able to make healthy red blood cells that carry oxygen. Iron deficiency can cause anemia, which means you have too little hemoglobin.

Women in their childbearing year are at increased risk of iron deficiency due to blood loss during menstruation. According to the Centers for Disease Control and Preventionthe recommended daily iron intake for most women ages 19 to 50 is 18 milligrams (mg).

Pregnant women should consume 27 mg a day. Adult men, on the other hand, only need about 8 mg of iron per day. We did some research on the symptoms of low iron levels in order to inform you and enable you to check them for yourself.

Iron Deficiency Symptoms

7. Extreme Fatigue and Exhaustion

7 Unusual Signs You're Suffering From Iron Deficiency
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Fatigue is one of the most common signs of iron deficiency because it means your body has trouble getting oxygen to your cells, so it’s affecting your energy levels,” Thayer says.

People who lack enough iron in their blood often feel sluggish, weak, and unable to concentrate. Although fatigue can be a sign of many illnesses, if it doesn’t go away with adequate rest, consider monitoring your iron levels.

6. Frequent Infections

Frequent Infections Iron plays a key role in a healthy immune system, so lower levels of the mineral can make someone more susceptible to infections. “Red blood cells help carry oxygen to the spleen, a place where infection can be fought,” says Dr. Murr.

Red blood cells also carry oxygen to the lymph nodes, which are home to white blood cells that fight infection.

“When someone has an iron deficiency, the white blood cells are not produced as well and they are not as strong because they do not receive enough oxygen, which makes that person more susceptible to infections,” She says.

5. Pale Skin

7 Unusual Signs You're Suffering From Iron Deficiency
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Hemoglobin gives skin its pinkish color, so low levels make the skin lighter.

“When red blood cells are low on iron, they become smaller and paler in the center, so the skin is also paler,” says Murr.

This may be easier to detect in people with lighter skin, but regardless of their skin tone, if the area inside the lower eyelid is lighter than normal, it could be a sign of iron deficiency.

4. Swollen Tongue

7 Unusual Signs You're Suffering From Iron Deficiency
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Changes in the tongue, including pain or swelling, can be a sign of iron deficiency. Cracks on the sides of the mouth are also common among people with iron deficiency.

3. Restless Legs Syndrome

7 Unusual Signs You're Suffering From Iron Deficiency
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Some people with iron deficiency develop restless leg syndrome, a disorder that causes them to have a strong urge to move their legs.

The urge usually comes with an unpleasant crawling sensation in the legs that can make sleep difficult.

2. Shortness of Breath/Chest Pain

7 Warning Signs of a Blood Clot That Can't Be Ignored
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Shortness of breath or chest pain, especially with activity, is another symptom of iron deficiency.

Because hemoglobin is limited in red blood cells, the oxygen that is distributed to the rest of the body is limited, so our body tries to compensate and produce more oxygen for our organs to function properly, resulting in shorter breathing.

1. Hair loss

7 Unusual Signs You're Suffering From Iron Deficiency
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Iron deficiency, especially when it becomes anemia, can lead to hair loss. “When the hair follicles don’t get enough oxygen, they go into a resting stage and the hair falls out and doesn’t grow back until the anemia improves,” says Murr.

It is normal to lose about 100 hairs a day. However, if you notice that hair loss is excessive and does not grow back, this may be a sign of iron deficiency.

If you have these symptoms and think you may be iron deficient, talk to your doctor. It can help you uncover the root cause of your iron deficiency, find ways to include more iron-rich foods in your diet, and determine if you need to take iron supplements.

Have you noticed any of the above symptoms? Have you ever been tested for iron deficiency? Share your experience in the comments and let others know too!

A 5-Week Workout That Can Transform Your Body Like a Magic Spell – HealthW

We have designed an exercise program that will be useful for both body and soul. At first, it takes less than 15 minutes a day and requires no special equipment, so let’s begin the transformation!

Exercises That Easily Transform Your Body Shape

General schedule

This is a 5-week program (6 days a week), which combines 8 types of simple exercises and is divided into 2 blocks.

  • Block 1 (which includes jumps, leg lifts, squats, and push-ups) takes place on days 1, 3, and 5.
  • Block 2 (involving mountain climbers, sit-ups, lunges, and burpees) corresponds to days 2, 4, and 6.

As we can see, the blocks alternate and the number of repetitions gradually increases. Let’s take a look at what the first week looks like:

  • Day 1 — block 1 (15 jumping jacks, 15 leg lifts, 15 squats, 10 push-ups).
  • Day 2 — block 2 (15 mountain climbers, 10 sit-ups, 15 lunges, 10 burpees).
  • Day 3 — block 1 (15 jumping jacks, 15 leg lifts, 15 squats, 10 push-ups).
  • Day 4 — block 2 (15 mountain climbers, 10 sit-ups, 15 lunges, 10 burpees).
  • Day 5 — block 1 (20 jumping jacks, 20 leg lifts, 20 squats, 10 push-ups).
  • Day 6 — block 2 (15 mountain climbers, 10 sit-ups, 15 lunges, 10 burpees).
  • Day 7 — rest.

Notes: This is the minimum number of repetitions for each type of activity. If you are willing to put in more time and energy, in addition to potentially receiving better results, you can repeat the respective blocks 2 to 3 times during a session.

When you get involved in a workout program, be sure to drink plenty of water and eat healthy foods that give you energy. People generally experience the first results from the workout within a week or 2.

Block 1 (days 1, 3 and 5)

Don’t forget to warm up a bit before starting a workout!

1. Jumping jacks

© Depositphotos.com

Jumping jacks are a compound kind of cardio workout, covering the back, shoulders, arms, abs, glutes, and legs.

Starting position: stand with your feet together and your arms at your sides.

Routine:

Jump up and spread your feet almost shoulder-width apart, while bringing your arms above your head (without touching your palms). Jump back up and bring your feet and arms back to the starting position.

2. Leg lifts

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The leg lift is a simple exercise that develops abs, hip flexors, and lower back muscles. In addition, it also improves posture and balance.

Starting position: Lie on the floor with your face up and your legs straight. Place your hands at the sides or below your pelvis for better support.

Routine:

  • Raise both legs. They must remain straight and long.
  • Lift them up to the point where your hips feel completely flexed and your legs can’t go any further.
  • Lower your legs slowly and carefully. Repeat.

3. Squats

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Squats help strengthen your calves, hamstrings, and other leg muscles. Additionally, the squat also burns fat and tones your back and abs.

The starting position: stand with your feet shoulder-width apart. Put your arms around your waist or in front of you.

Routine:

  • Slowly bend your knees and lower your legs as if you were going to sit in a chair. Your upper body should be straight.
  • Go down as far as you can, but don’t let your torso lean forward too much.
  • Bend your legs and return to the starting position.

4. Push-ups

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Pushups focus primarily on the upper body: chest, shoulders, triceps, “wings” and abdominal muscles.

The starting position: Take a face-down position on the floor with the palms of the hands and feet on the floor, arms extended and shoulder-width apart. Keep your spine straight.

Routine:

  • Gradually lower your torso using only your arms until you almost touch the floor.
  • Gradually raise your torso back to the starting position with your hands.
  • Remember to keep your back straight and your toes busy during all falls and lifts.

The schedule for weeks 2, 3, 4, and 5, for block 1, should look like this:

Week 2: :

  • Day 1 — 20 jumping jacks, 20 leg lifts, 20 squats, 10 push-ups.
  • Day 3 — 25 jumping jacks, 25 leg lifts, 25 squats, 15 push-ups.
  • Day 5 — 25 jumping jacks, 25 leg lifts, 25 squats, 15 push-ups.

Week 3: :

  • Day 1 — 30 jumping jacks, 30 leg lifts, 30 squats, 15 push-ups.
  • Day 3 — 30 jumping jacks, 30 leg lifts, 30 squats, 15 push-ups.
  • Day 5 — 35 jumping jacks, 30 leg lifts, 30 squats, 20 push-ups.

Week 4: :

  • Day 1 — 35 jumping jacks, 35 leg lifts, 35 squats, 20 push-ups.
  • Day 3 — 40 jumping jacks, 35 leg lifts, 35 squats, 20 push-ups.
  • Day 5 — 40 jumping jacks, 40 leg lifts, 40 squats, 25 push-ups.

Week 5: :

  • Day 1 — 45 jumping jacks, 40 leg lifts, 40 squats, 25 push-ups.
  • Day 3 — 50 jumping jacks, 45 leg lifts, 45 squats, 25 push-ups.
  • Day 5 — 50 jumping jacks, 45 leg lifts, 45 squats, 30 push-ups.

Block 2 (days 2, 4 and 6)

Don’t forget to warm up a bit before starting your workout!

5. Mountain climbers

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Mountain climbers represent composite strength and cardiovascular training to develop various muscles: shoulders, chest, biceps, triceps, obliques, abs, hips, and hamstrings.

The starting position: lie face down on the floor, with your hands and toes on the floor and with your arms straight and shoulder-width apart. Your back should be straight.

Routine:

  • Bend your right knee and pull it against your chest. The arms and back should be straight.
  • Return your right knee to the starting position. At about the same time, bend and pull your left knee against your chest.
  • Create a rhythmic movement by alternating your knees as if you were climbing or “running.” Don’t forget to keep your spine and arms straight.

6. Sit-ups

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Sit-ups are a great exercise to flatten your belly and train your abs.

The starting position: lie on your back and bend your knees. The hands should be placed behind the ears, crossed at chest level, or placed slightly at the back of the head, but not interlocked (to avoid standing up with the use of the neck).

Routine:

  • Lift your upper body off the floor using your abdominal muscles and try to get closer to your thighs. Remember to keep your knees bent and your feet flat on the ground.
  • Gently lower your upper body and return to the starting position. Repeat.
  • Your hands should remain in the chosen starting position throughout the routine.

7. Lungs

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Lungs are one more exercise you can use to tone your glutes, calves, quads, and hamstrings. They also improve your balance and coordination.

Starting position: Stand straight with your feet hip-width apart. Your back should be straight throughout the exercise, while your arms can be positioned where appropriate.

Routine:

  • Step forward with your left leg and drop the weight so that you literally put it on your right foot. Keep the toes of your right foot on the ground.
  • Lower yourself until your left thigh is parallel to the floor and your left knee is at a 90 degree angle. Your right knee should almost touch the ground.
  • Use your left leg to push off and return to the starting position. Repeat with the other leg.

8. Burpees

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Burpees are a kind of universal exercise that trains the entire body, including the chest, shoulders, arms, abs, glutes, and legs.

The starting position: stand with your feet shoulder-width apart.

Routine:

  • Drop your body down like you’re going to squat. Place your palms on the floor against your sides and slightly in front of you.
  • Gradually walk back or kick your legs back to get into a push-up position. Your arms should be straight and support you.
  • Drop your chest and do a push-up.

The schedule for weeks 2, 3, 4, and 5, for block 2, should look like this:

Week 2:

  • Day 2 — 20 mountain climbers, 15 sit-ups, 20 lunges, 10 burpees.
  • Day 4 — 20 mountain climbers, 15 sit-ups, 20 lunges, 15 burpees.
  • Day 6 — 20 mountain climbers, 15 sit-ups, 25 lunges, 15 burpees.

Week 3:

  • Day 2 — 25 mountain climbers, 20 sit-ups, 25 lunges, 15 burpees.
  • Day 4 — 25 mountain climbers, 20 sit-ups, 30 lunges, 15 burpees.
  • Day 6 — 30 mountain climbers, 20 sit-ups, 35 lunges, 20 burpees.

Week 4:

  • Day 2 — 30 mountain climbers, 25 sit-ups, 40 lunges, 20 burpees.
  • Day 4 — 35 mountain climbers, 25 sit-ups, 40 lunges, 20 burpees.
  • Day 6 — 35 mountain climbers, 25 sit-ups, 45 lunges, 25 burpees.

Week 5:

  • Day 2 — 40 mountain climbers, 30 sit-ups, 45 lunges, 25 burpees.
  • Day 4 — 40 mountain climbers, 30 sit-ups, 50 lunges, 25 burpees.
  • Day 6 — 45 mountain climbers, 30 sit-ups, 55 lunges, 30 burpees.

Week 2:

This training, divided into blocks and days, will help you achieve 2 things: lose weight and create a training program in your daily life. Remember to combine your exercises with a diet that is right for you.

Have you heard of any of these exercises? Or maybe you have personal stories on how to sculpt your body over the course of a few weeks? Tell us about them in the comments below.

Preview photo credit Depositphotos.com

I’ve Been Stretching 10 Minutes a Day for 30 Days, and Here’s What’s Changed – HealthW

Since my first physical education class in elementary school, I heard a lot of good things about stretching exercises, but I didn’t take them seriously back then. When I turned 30, I started experiencing back pain from time to time.

No medication I took helped, so I had to find other solutions to this problem. It was then that I decided to do an experiment and incorporate stretching into my daily routine.

I have been stretching my muscles for 10 minutes a day for a month and now I can see some unexpected changes in my body.

I would like to share the results I experienced after this experiment and I really hope to encourage our readers to follow my example.

What Happened When I Stretched Every Day for a Month

My Stretching Routine

I've Been Stretching 10 Minutes a Day for 30 Days, and Here's What's Changed

Head to Knee Bend: Sit on the floor with your right leg extended to the side, your left knee bent, and the sole of your left foot near the inside of your right thigh. Lean over to your right side and grab your right foot with both hands. Hold for 60 seconds, then switch sides.

I've Been Stretching 10 Minutes a Day for 30 Days, and Here's What's Changed

Frog pose: Sit on the floor with your feet under your buttocks and your knees wide apart. Keeping your feet on the floor, lift your glutes, and walk your hands forward along the floor as far as possible. Allow your legs to extend until you feel a stretch in your thighs. Hold the pose for 2 minutes.

I've Been Stretching 10 Minutes a Day for 30 Days, and Here's What's Changed

Cobra Poses: He faces down. Stretch your legs back and place your hands on the floor under your shoulders. Lift your upper body off the ground, stretching your elbows. Hold the pose for 2 minutes.

I've Been Stretching 10 Minutes a Day for 30 Days, and Here's What's Changed

Downward Facing Dog: Place your hands and feet shoulder-width apart on the floor. Keeping your arms and legs straight, hold the position for 2 minutes.

I've Been Stretching 10 Minutes a Day for 30 Days, and Here's What's Changed

Seated Spinal Twist: Sit on the floor and extend both legs in front of you. Bend your left knee and place your right elbow on it. Place your left hand on the ground behind you and look over your left shoulder. Hold for 60 seconds, then switch sides and repeat.

The Results I’ve Got

I Started Sleeping Better:

I've Been Stretching 10 Minutes a Day for 30 Days, and Here's What's Changed
© melbarutot / instagram, © lenja_007 / instagram

Back pain was not my only problem before the experiment. I also had some really annoying sleep problems. Insomnia, restless sleep, tiredness right after waking up, these words were well known to me. But I really didn’t expect stretching to help me get a good night’s sleep.

It turns out that stretching before bed can relieve muscle tension and prevent cramps that interrupt sleep. When there is nothing to bother you at night, the quality of your sleep improves and you feel more refreshed in the morning. So no more chamomile tea for me, stretching is the best medicine!

I Finally Feel My Own Body.

Of course, stretching is the perfect way to get an amazing body. But that’s not the point here. For me, stretching exercises have become a way to regain my body.

When you sit at your desk all day, you literally don’t feel your legs on the way home from work. It was like that for me. But when I started to stretch, I realized that my body needed my attention more than I really thought.

This better body awareness that developed from stretching allowed me to continue stretching smarter, working on muscles that were weaker and needed to be toned.

I Feel Less Sluggish.

I used to have trouble staying awake during my long, exhausting day at work. By midafternoon, I was feeling so lazy and lethargic that all I could do was try to think of a place where I could safely take a nap while my boss was busy with other things.

Stretching out at my desk for 10 minutes a day helped increase my energy level significantly. I don’t feel lazy anymore. On the contrary, my productivity at work improved and I even got used to taking a walk during lunch break. Goodbye to midday fatigue!

My Back Pain Has Gone Away.

The constant pain in my back is what got me started on this experiment. I’ve always heard that stretching helps heal and prevent low back pain by strengthening muscles and reducing the risk of muscle strain. Surprisingly, it was true.

As a repetitive babysitter who has virtually no time to do a full workout every day, I had to choose something that could reduce the stiffness in my back and restore mobility to my gluteal muscles without taking too long. Turns out stretching was a great choice.

After a month of stretching, I am finally relieved and pain-free. Also, my muscles have gotten stronger and there are no more knots in my shoulders.

How often do you stretch your muscles? Do stretching exercises help you feel better? Share your experience in the comments below!

What the Facelift Diet Is and How It Helps You Remove Wrinkles and Lose Weight – HealthW

One of the most common problems that many women have is being overweight and they worry about it all the time. And with age, another problem arises in the form of wrinkles. Women are willing to do anything to solve these problems: starve, train every day, and even have surgery. The beauty industry offers many ways to lose weight and slow down the aging process.

We learned about a diet that can kill 2 birds with one stone and we can’t stop sharing the basics with you. You will read about the influence of this diet on the body and if you follow this lifting diet by Nicholas Perricone, you will see results in improving the health of your skin in just 3 days.

Anti-aging Nutrition With The Facelift Diet

Free Radicals And Skin Aging

What the Facelift Diet Is and How It Helps You Remove Wrinkles and Lose Weight

Nicholas Perricone is the author of Diet Facelift, a dermatologist and nutritionist. He believes in the theory that the reason for premature aging is the free radicals that are present in our body, which in the right amounts help the body to fight infections. However, an increase in the number of free radicals in the body can lead to a weak immune system and wrinkles.

A free radical is a damaged molecule that has lost one of its 2 electrons.

Usually, the causes of damage to the molecules are excessive sugar intake, lack of sleep, excessive exposure to ultraviolet light, smoking, and drinking.

The antidote to free radicals is high-quality proteins and antioxidants that will return the lost electron to the damaged molecules.

The Facelift Diet

What the Facelift Diet Is and How It Helps You Remove Wrinkles and Lose Weight
© jjjya_sanriku / Instagram, © Irina Mac / Instagram, © Liudmila Savula / Instagram

The facelift diet should reduce the number of wrinkles and improve the appearance of skin, hair, and nails, and as a bonus leads to a lighter weight and a fitter body.

The main elements of the diet:

Salmon (preferably wild). This fish is rich in proteins that restore the body’s cells and in omega-3 fatty acids that nourish the skin, making it more luminous and fresh. Additionally, salmon contains antioxidants and DMAE that keep all muscles toned, including facial bones, and prevent wrinkles from forming.

Dark green vegetables. They also contain antioxidants that neutralize free radicals and prevent aging.

Berries and fruits (raspberries, blueberries, strawberries, melon, apples, pears) for dessert. They also contain many antioxidants and carbohydrates with a high glycemic index. They do not raise your blood sugar level too high.

The order in which you should eat is protein first, then carbohydrates.

3-day Diet

What the Facelift Diet Is and How It Helps You Remove Wrinkles and Lose Weight
© Depositphotos.com, © Depositphotos.com, © Depositphotos.com, © Depositphotos.com, © Depositphotos.com

There are 2 variants of this famous diet: the 3-day diet and the 28-day diet. Dr. Perricone claims that if you eat salmon at least twice a day during the 3-day diet, you will feel and look much better. Also, this short-term diet will help you prepare your body and mind for the longer variant and understand how well it suits your needs.

3-day diet menu:

Breakfast: 3 scrambled eggs and 1 boiled egg and (or) 110-160 grams of salmon (you can substitute fish for poultry or tofu); 1/2 cup of oatmeal, 1/2 bowl of fruit, and a piece of cantaloupe; 1-2 glasses of water.

Lunch: 100-150 grams of salmon or tuna; a dark green vegetable salad with oil and lemon juice; 1 kiwi or a lemon wedge and 1/2 cup of berries; 1-2 glasses of water.

Dinner: 100-150 grams of salmon; a dark green vegetable salad with oil and lemon juice; 1/2 bowl of steamed vegetables (broccoli, spinach, asparagus); a piece of melon and 1/2 cup of berries; 1-2 glasses of water.

Before going to bed, you can eat 1 apple; 50 grams of turkey; 150 grams of natural yogurt; a handful of hazelnuts, walnuts, or almonds.

28-day Diet

What the Facelift Diet Is and How It Helps You Remove Wrinkles and Lose Weight

The 3-day diet could be the start of a longer diet, lasting almost a month. The principle of the 28-day diet is the same: 3 meals a day with 2 snacks, but the list of foods is longer:

  • ocean fish and seafood, turkey, and chicken breast;
  • all vegetables, except potatoes, carrots, beetroot, peas, and corn;
  • parsley;
  • berries and fruit, except for bananas, oranges, grapes, watermelon, mango, papaya (these can cause a fast blood sugar increase);
  • raw nuts (walnuts, almonds, hazelnuts, pecans);
  • beans, olives, and olive oil;
  • fat-free dairy products;
  • oatmeal;
  • water, green tea, and mineral water.

Definitely prohibited: alcohol, coffee, soft drinks, fruit juices, frozen food, fast food, bread, sweets, and sauces

Would you like to try the face lift diet? Share your secrets to losing weight and getting rid of wrinkles in the comment section below!

5 Popular Exercises That Can Be Dangerous for You and How to Replace Them – HealthW

Some exercises can do more harm than good to your health, creating problems like unnecessary stress on your neck, spine, and shoulders, or too much stress on your joints. There are also exercises that are so ineffective that you will simply waste your time doing them.

The good news is that there is a suitable replacement option for each of them. We did a little research to find out which exercises to avoid and how to replace them.

DANGEROUS Exercises You Should Never Do Again

Behind The Neck Pull-downs Vs Traditional Pull-downs

5 Popular Exercises That Can Be Dangerous for You and How to Replace Them
© Depositphotos.com, © Depositphotos.com

Stop doing it. Generally speaking, pulldown exercises target the back muscles, which are a large group of muscles that generally require a relatively high weight. The problem starts when you pull the weight behind your neck.

In that case, you have no choice but to turn your neck forward, putting a lot of pressure on it. Also, your shoulders are in a very uncomfortable position.

The reality is that behind-the-neck pull-downs have no particular advantages over traditional pull-downs, where you instead pull the weight towards your chest.

Start to do. Traditional pulls are a great exercise to strengthen your upper body, targeting your back muscles and biceps using your natural body position and more natural movements.

Sit on a bench in front of the pull-down machine; Grip the bar with a wide grip; Pull your shoulder blades back and down, bringing the bar to your chest; Return to the starting position and repeat.

Make sure to adjust the weight correctly. If you feel like you need to lean back to complete the pull-down, you’ve probably gotten too ambitious with the weight.

Tricep Dips With Hands Behind You On The Bench Vs Tricep Extensions

5 Popular Exercises That Can Be Dangerous for You and How to Replace Them
© Depositphotos.com, © Depositphotos.com

Stop doing it. While dips are effective triceps exercises, it’s a good idea to steer clear of them. Because they force the shoulders to perform extreme internal rotation and put a lot of pressure on the joints. Worse still if you do it in a high chair or on a stool, as is often recommended for beginners.

Start to do. Triceps extensions are a very effective isolated exercise targeting the triceps.

Begin by standing with a dumbbell secured with both hands and feet shoulder-width apart; Raise the dumbbell above your head with your arms extended and your elbows close to your head;

Lower your forearms behind your head; Return to the starting position and repeat.

Notes: Only the forearms should move, the arms should be in the same position, close to the head. Another alternative is narrow push-ups.

Tuck Jumps Vs Traditional Jumps

5 Popular Exercises That Can Be Dangerous for You and How to Replace Them
© Depositphotos.com, © Depositphotos.com

Stop doing it. This is where you do squats or burpees, then jump up and bend your knees towards your chest. It may sound great, but it puts a lot of unnecessary strain on your knees and ankles, with no real benefit.

Start to do. Jumping raises your heart rate and is beneficial for weight loss. If that’s what you’re working on and you really like to jump at the end of squats or burpees, avoid bending your knees. That way, your heart rate still increases, but it doesn’t put too much pressure on your ankles and knees.

Crunches Vs Plank

5 Popular Exercises That Can Be Dangerous for You and How to Replace Them
© Depositphotos.com, © Depositphotos.com

Stop doing it. We all want to have a flat stomach, but abs are not the best way to achieve this goal. They are ineffective and unsafe. If you are a beginner, it is natural to pull the neck too far forward, which puts a lot of pressure on it.

And if you already have strong abs, you’ll have to do endless crunches to get results, and your lower back won’t forgive you.

Start to do. We all love surfing to varying degrees. It is one of the most beneficial exercises and you can always adjust it to your own level.

Start on the floor with your hands and knees. Lower your forearms to the ground and place your elbows directly under your shoulders; Step back to get a straight line from heels to head and Hold.

There are a few variations on this exercise, so you can always adjust it to your personal comfort level.

  • Standard Plank: stay on your hands instead of your elbows, keeping your arms straight
  • Single-Leg Plank: lift one foot to hover off the floor
  • Knee Plank: stay on your knees instead of your toes

Sit-ups Vs Leg Raises

5 Popular Exercises That Can Be Dangerous for You and How to Replace Them
© Depositphotos.com, © Depositphotos.com

Stop doing it. This exercise may be popular, but that doesn’t mean it’s effective. In fact, abs are even worse for the lower back than abs.

Start to do. The leg lift is a simple but very effective exercise for the core and thighs.

  • Start by laying on your back with your arms near your sides;
  • Bend your legs slightly and raise them to a 90º angle;
  • Return to the initial position and repeat.

Another good alternative is the plank.

What do you think of this list? Do you agree or disagree? Do you know more exercises that are not safe to perform? Let us know what you think in the comments below. Stay fit and safe.

Preview photo credit Depositphotos.com, Depositphotos.com

How To Permanently Get Rid of Tonsil Stones Forever –

Tonsil stones or tonsilloliths are the small whitish residues that are usually found deep in the throat. However, they usually have no symptoms and cause minor difficulties, such as pain when swallowing, inflammation of the red tonsils and bad breath that we all know and hate.

In this article, Crfat Sides wants to share with you some ways to get rid of tonsil stones by yourself. We also want to tell you when you need to see your doctor and how to prevent your recurrence.

Best Way To Remove Tonsil Stones

1. Removing Tonsil Stones Using Cotton Swabs

get rid of tonsil stones at home
Image/Illustrated Credit: Ekaterina Gapanovich

Gather these items together with the cotton swabs:

  • A mirror
  • A toothbrush
  • A flashlight
  • Running water

Open your mouth and turn on the flashlight in your throat. Doing this in front of a mirror will help you see the tonsil stones.

Stretch your tongue and say: “Ahh!” To strengthen the muscles in the back of the throat. This should help push the tonsils forward to see them better.

Run some water on the cotton swab to make it softer and less irritating to the throat. Avoid placing it on the counter to avoid contamination.

Chop the stones gently with the cotton swab and press the tonsil stone until you move it. Then gently remove it from the mouth with the cotton.

Be very kind too, since it can bleed. However, sometimes some bleeding is normal, but you should be careful to minimize it. Remember, cuts and wounds can become infected with the same bacteria that caused the stones.

Rinse your mouth with water to make sure all stones are removed, especially if the saliva is a little sticky. Just drink water to tune in.

2. Using An Oral Irrigator

get rid of tonsil stones home remedy
Image/Illustrated Credit: Ekaterina Gapanovich

You can also use oral irrigatorssuch as water picks, which are often used to expel tonsil stones from their cavities simply by using them in the lowest setting.

But before buying it, first, test it on the tonsils to see if the spray is too strong. If so and it hurts in some way, avoid using it to remove your stones.

Place the sprinkler inside the mouth without touching the stone and turn the sprinkler to its lowest setting. Then direct the flow of water towards a visible stone and keep it stable until the stone moves.

3. Gargle To Remove And Prevent Stones

how to get rid of tonsil stones at home fast
Image/Illustrated Credit: Ekaterina Gapanovich

Gargling with mouthwash after eating is also great advice since tonsil stones usually form after food gets stuck in the holes.

It is recommended to gargle with an alcohol-free mouthwash after eating. Washing not only improves the health of teeth and gums but also helps to dislodge small pieces of food.

can you get rid of tonsil stones at home
Image/Illustrated Credit: Ekaterina Gapanovich

In addition, a mixture of warm salt water is the best for gargling, as it displaces food from the tonsil craters. You should mix a teaspoon of salt in 6 ounces of water and stir until mixed.

Gargle with salt water with your head tilted back. Saltwater tends to relieve any discomfort caused by tonsillitis.

You can also invest in oxygenated mouthwashesas they contain chlorine dioxide and natural zinc compounds that help prevent bacterial growth due to the presence of oxygen.

However, oxygenated mouthwashes are very strong, so they should only be used once or twice a week. You can also complement your oxygenated mouthwash with a natural wash.

4. Gargle With Apple Cider Vinegar

how do you get rid of tonsil stones at home
Image/Illustrated Credit: Ekaterina Gapanovich

Vinegar tends to break the tonsils due to its acid content. Dilute some apple cider vinegar with water in a glass and gargle. Start by mixing a tablespoon of apple cider vinegar with a glass of warm water and gargling. Try this 3 times a day, as it can help loosen the stones faster.

However, it should be noted that there are risks to the use of apple cider, which include the possibility of digestive problems and tooth decay.

5. Use Of Essential Oils

how do i get rid of tonsil stones at home
Image/Illustrated Credit: Ekaterina Gapanovich

Essential oils such as lemongrass and myrrh oil can also help reduce tonsil stones due to their anti-inflammatory and antibacterial properties.

Start by diluting the essential oil in a carrier oil and place 1 or 2 drops on a toothbrush before brushing the stones. It is recommended that you do not use this toothbrush going forward due to the number of bacteria involved.

6. Using A Simple Toothbrush

tonsil stones at home removal
Image/Illustrated Credit: Ekaterina Gapanovich

Using the back of a toothbrush (which is also the flat side), try to carefully lift the tonsil tissue and find the hardened deposits. Gargle with salt water later to prevent future bacterial infections.

By brushing your tongue frequently, as well as your teeth, you can reduce the excessive amount of bacteria in your mouth and avoid the formation of tonsil stones in the future.

7. Eat Yogurt

tonsil stones at home remedies
Image/Illustrated Credit: Ekaterina Gapanovich

Yogurt is also a good antidote for the prevention of tonsil stones, as it contains lactobacillus acidophilus and other beneficial probioticseach with unique health benefits.

Probiotics help eliminate bacteria that cause tonsil stones.

Have you had tonsil stones before? What methods did you use to eliminate them and what can you recommend? Share your experience with us in the comments below.

Image/Illustrated Credit: Ekaterina Gapanovich

5 Exercises to Fix Rounded Shoulders and Sculpt Beautiful Posture – HealthW

Modern life affects our posture when we spend hours sitting and neglecting the position of our spine. Poor posture leads to an imbalance in our muscles, which means that they cannot support the body properly.

Fortunately, this can be fixed with a series of effective exercises. Additionally, they can help reduce back pain, stop headaches, increase energy, and improve circulation and digestion.

We are ready to help our readers achieve a beautiful and healthy body, and found 11 simple exercises that anyone can do at home.

Rounded Shoulders Exercises to Correct Your Posture

UUpper Trapezius Stretch

5 Exercises to Fix Rounded Shoulders and Sculpt Beautiful Posture
© depositphotos.com

It is best to start with the shoulders to relax the upper muscles. An upper trapezius stretch is perfect for this.

Starting position: For this exercise, you can stand or sit on the yoga mat as you like. Keep your head straight.

What to do:

Slowly move your right ear to your right shoulder. When you do this, it is normal for your left shoulder to lift as well. If this happens, return your head to the starting position and try to relax your left shoulder.

Place your right hand on your head and place it on your left cheekbone. Don’t push your head down with it, it should just stay there. This will stretch the upper trapezius muscles very gently.

Breathe calmly and sit in this position for 30 seconds. Slowly withdraw your hand, return to the starting position, and repeat on the other side.

Superman

5 Exercises to Fix Rounded Shoulders and Sculpt Beautiful Posture
© depositphotos.com

The Superman exercise engages the upper and lower back. It helps fight back pain and prevents the spine from bending.

Starting position: Lie face down on the yoga mat.

What to do:

Extend your arms and legs. Keep your neck neutral. Keep your torso still and lift your arms and legs towards the ceiling. Try to form a “U” with your body.

Hold the position for 5 seconds, lower your arms and legs and return to the starting position.
Repeat 10 times.

Bridge

5 Exercises to Fix Rounded Shoulders and Sculpt Beautiful Posture
© depositphotos.com

The bridge works the glutes and strengthens the lower back, which is important for good posture.

Starting position: Lie on the yoga mat, bend your knees, and spread your feet at the hips. Place your arms at your sides.

What to do:

Wrap your buttocks and lift them up, creating a straight line with your body. Your shoulders should be on the ground.

Hold this position for 10 seconds and slowly lower your body to the starting position. Repeat 15-20 times. Rest for 30 seconds every 5 reps.

Reverse Shoulder Stretch

5 Exercises to Fix Rounded Shoulders and Sculpt Beautiful Posture
© depositphotos.com

This is an effective exercise to stretch your back and shoulder muscles and remove tension and pain from them.

Starting position: Stand on a yoga mat, feet wider than shoulders, place your hands behind you and bring your palms together.

What to do:

Bring your shoulder blades together and start raising your arms. Try to feel the tension in the muscles of the spine and shoulders.

To further stretch your spine, lean forward and raise your clenched hands. Hold this position for 10-15 seconds.

Slowly return to the starting position. Repeat 20 times.

Foam Roller Exercise For Upper Back

5 Exercises to Fix Rounded Shoulders and Sculpt Beautiful Posture
© depositphotos.com

A foam roller will help ease back muscle pain, correct rounded shoulders, and improve your overall posture.

Starting position: Take a yoga mat and place it with your hips apart and your feet on the floor. Position the foam roller just below your upper back in the shoulder blade area.

What to do:

Bring your hands behind your head, this will support it. Bring your hips into a bridge position and balance by supporting your body with your legs.

Inhale, push your body from your heels, and roll onto your spine. Stop when the roller reaches the top of your shoulder blades.

Exhale and roll back until the roller reaches the bottom of your rib cage. Repeat this for 30-45 seconds.

Exercise can be effective, but it’s also important that you pay attention to your posture throughout the day and work hard to keep your spine straight.

Do you have good posture? Maybe you have some exercises that will help you relieve back and shoulder pain? Let’s share the comments!

6 Drastic Changes That Happen Inside Your Body When You Eat Too Much – HealthW

While many people don’t know much about it, binge eating is the most common eating disorder in adults. And it can have serious health, psychological and social consequences. While eating all you want may seem unavoidable on special occasions like Thanksgiving or a New Year’s Eve party, it’s always best to keep track of how much you’re eating.

To dissuade you from the path of overeating, we list its not-so-good consequences. A healthy life is a happy life!

What Happens to Your Body When You Eat Too Much

Your Stomach Gets Upset

© Evil Erin / flickr

The food you eat must provide energy and then any waste must leave the body. This entire process is called digestion. So when you overeat, the body speeds up. This can lead to frequent bowel movements and even diarrhea.

Also, what you eat can have an effect. Eating slowly and chewing well is key to avoiding these types of situations, although not overeating may be the best solution.

But if you are faced with this problem, don’t forget to hydrate your body as you lose a lot of water in the process. Coconut water can be an elixir in cases like this.

Your Stomach Gets Upset

© Marine Corps Air Station Cherry Point

If you eat more than you usually eat, your body’s metabolism takes a spin. Your heart rate will increase and you will begin to sweat profusely as if you were in a sauna.

Unfortunately, there is nothing you can do to stop this acceleration of your metabolism. Once the metabolism has finished working, everything will return to normal.

However, to feel a little better during such times, you can take a cold shower.

A Lot Of Gas Gets Formed Inside Your Stomach

When you eat, you swallow some air with them. And when you swallow even more food, you swallow even more air. This air intake can be increased if you drink soda while eating. The body also produces gas when food is digested.

Therefore, until the air finds its way out, you may feel uncomfortable. To avoid this or at least reduce the amount of air that reaches the stomach, it is recommended to eat slowly and chew your food well. But if you feel bloated at times, brisk walking can help release gas that has built up inside your stomach.

You Feel Restless…

© Bastian / flickr

There is a common belief that overeating can make you drowsy, but the truth is that if you overeat, you can become restless and sleepless. Overeating can throw your circadian clock out the window, helping your body release hormones that regulate sleep.

Also, if the food you’ve eaten is high in carbohydrates (such as pasta or cake), even if you fall asleep early at night when your body’s sugar levels drop, you may wake up hungry again.

The best thing you can do to avoid this situation is to stop eating before going to bed. But if you’ve already made the mistake, leaving the room in the dark and turning off the air conditioning can help.

…and Dizzy.

© TheeErin / flickr

While you may have a hard time falling asleep after eating more than you can handle in a healthy way, dizziness can also appear. This is because, to digest food, the metabolism is accelerated, as well as the heart rate. Again, there is nothing that can be done to counteract this feeling.

To feel more comfortable, drink plenty of fluids and rest until the feeling goes away.

You Feel Nervous, Irritated, And Can’t Concentrate

© Linsenhejhej / Wikimedia Commons

Feeling nervous and irritable or having trouble concentrating on a task after a sumptuous meal is a sign that your body is working hard to process all the food you have eaten. When you overeat, your body releases the hormone insulin to store excess sugar, which will be used when your blood sugar is low or when you need more energy between meals or during exercise.

This causes your body’s sugar level to drop dramatically, giving you all kinds of unpleasant sensations that you don’t want.

The funny thing is that due to this hormone, you will feel hungry even after eating too much. This is the body’s mechanism to return the necessary amount of sugar to the bloodstream.

But don’t be fooled. It is better to eat green leafy vegetables or eggs that satisfy your hunger. Don’t go for those unhealthy snacks you might be craving.

How often do you overeat? Or do you have enough willpower to resist temptation? Let us know in the comments below.

Preview photo credit Evil Erin / flickr

Diet or Exercise? I Tried Both Ways to Lose Weight During One Year and Here Are the Results – HealthW

My name is Irina, I am 38 years old and I weigh 224 lbs. This number may seem like a lot if you don’t take one thing into account: a year ago I weighed 266 lbs. I can’t say it was that bad, but once a 5-year-old boy came up to me and asked, “Irina, why do you have such a big belly?” That’s when I realized: I can’t live like this for much longer, I need to lose weight.

I’m telling my story of how I lost weight. I still have a long way to go, but the changes I already see in the photos keep me motivated.

My body’s story is similar to that of most overweight people, including a sedentary lifestyle and an unhealthy diet. Because of my job (I’m self-employed) and my tendency to eat when I’m feeling bad, at 37 I weighed 264 pounds.

I have no family and I haven’t been out of the house very often in recent years. That’s why other people’s opinions wouldn’t really sway me. Or so I thought.

What’s More Important: Exercise or Diet?

Part 1: Exercise

After my first workout with a fitness trainer at the gym, I threw away my cigarettes because 20 years of smoking had a huge impact on how well I could breathe.

That was also the time when I stopped drinking every Saturday. By the way, I haven’t smoked since and I don’t drink alcohol more than once every 6 months.

It was very difficult to exercise with a coach, although I did not do much. But just 90 minutes of physical activity would make me sweat through my clothes and I could barely move. When I was young, I loved skiing and martial arts, but I gave up those things for 20 years.

Diet or Exercise?  I Tried Both Ways to Lose Weight During One Year and Here Are the Results
My food before and after visiting the gym

Before and after the gym, I ate very fatty foods, like homemade pizza or lasagna with something salty. I thought I could do this because I had burned a lot of calories in the gym.

This was my mistake: the number of calories I burned was much less than I ate before and after. My muscles became very strong and my breathing improved, but my weight did not drop.

So basically I now had muscle under all the fat, which didn’t make me any more attractive. As a result, 6 months in the gym (3 times a week, 90 minutes each) allowed me to lose only 7 pounds and at that time I weighed 256 lbs.

After 6 months, the gym membership ended and I decided not to continue, not because it was expensive without the discount, but because I had not seen any results. The best thing that happened was that I was able to breathe so much better and I felt so much more self-assured.

In 2018 I bought a bike, but since it was very heavy and had knee problems, I couldn’t use it.

Part 2: Food

Diet or Exercise?  I Tried Both Ways to Lose Weight During One Year and Here Are the Results
My food when I started counting calories

The 5-year-old’s words were what made me lose weight again. It took me a long time to decide which path to choose and I decided to start counting calories.

I downloaded an app that calculated that my basic metabolism requires 1800 calories a day; So to lose weight without physical activity, I needed to eat 1,785 calories.

I started on October 10th. The only thing I completely gave up on was the sausage and other processed meats. And the reason is that a sandwich can be “worth” 200 calories. And there is almost 200g of chicken breast, which I love too.

Despite all the information I found on the internet, I did not stop eating bread, sugar, or cereal, but I had a trick: I started buying noodles and whole wheat bread, I reduced the amount of food I ate and I cut down on sweet foods and replaced them with dark chocolate and gum. I didn’t exercise any more than ice skating about 10 times during the winter.

I noticed the first results after a month – I went from 266 lbs to 257 lbs, which was a perfect chance. I wasn’t hungry the entire month because I ate a little every 3 hours, but never more than 1,700 cal.

Sometimes I would buy (and still buy) a cake or brownie with a filling, divided in 2: it was 135 limes and it allowed me to control the sweets I ate. I spent another 2 months like this.

Diet or Exercise?  I Tried Both Ways to Lose Weight During One Year and Here Are the Results
6 months of exercise and 5 months of diet

On January 10, 2021, the scale was showing 238 pounds. I decided to try a new plan: eat only 15 to 23 and no more than 1,500 calories. Some people may think this type of diet is wrong, but my schedule is perfect and my body doesn’t need a lot of food anymore.

The main food that I eat is meat, grilled, cooked, or roasted. I eat pasta, rice, and other side dishes separately, sometimes with a cucumber and tomato salad, as a snack. Anyway, in order to control me and maintain my diet, I did not stop eating things that I would feel terrible without. My daily meal schedule looks like this:

  • 3 p.m. A piece of boiled or baked chicken breast / meat / fish, tea, a piece of bread with cheese, and half of a cookie. 440 cal.
  • 5 p.m. Toast with cheese, tea, gummy bears. No more than 150 cal.
  • 7 p.m. Pasta / baked potatoes / rice (just 150 g), with butter, a salad made of cucumbers and tomatoes. No more than 200-250 cal.
  • 9 p.m. Tea with half a cookie. 70 cal.
  • 11 p.m. A piece of boiled or baked chicken breast / meat / fish (about 150 g), tea, apple. About 400 cal.

And What If You Do Both?

Diet or Exercise?  I Tried Both Ways to Lose Weight During One Year and Here Are the Results
This is my face before and after, it has changed more than anything else.

So at the end of February 2021, my weight was 224 lbs. My goal is to reach 176 lbs and only then hit the gym to gain muscle weight. I still eat according to my schedule, but most of the time it’s hard to eat 1,500 cal, and I end up eating only about 1,200-1,300 cal.

What has changed since I started losing weight and counting calories? I can wear jeans that I couldn’t wear before, and when I go upstairs, I don’t feel like I’m going to suffocate. Now I even take selfies, which I avoided before, and found out that I actually have cheekbones!

Of course, there are also some unpleasant things that go along with losing weight. For example, I freeze all the time and my digestion is not working as well as it used to. But I know that once my body gets used to the new weight, those effects will wear off.

And when it comes to money, now I spend less because meat costs less than sausage. And cabbage, no matter the quality, is very cheap.

What do you think of Irina’s story? Do you know someone else who also decided to change his life?

5 Diets That Can Make You More Fit in One Month – HealthW

There are many diets, but not all are effective. Some of them are even harmful to our health. To find an effective and healthy method that shows results in 1 month, we recommend that you read this article.

We discovered 5 diets that have been proven scientifically effective. We describe its main rules and learn about its possible side effects.

Compare Diets & Healthy Meal Plans

A Cyclical Diet

5 Diets That Can Make You More Fit in One Month
© Depositphotos, © Depositphotos

The cyclical diet has nothing in common with other diets that require us to suddenly stop consuming enough calories over an extended period of time. On the contrary, the people who invented this diet claim that such methods impact our body, causing it to conserve energy and slow down our metabolism.

Main features:

The standard format for a cyclical diet is 5 to 6 days of low carb diet and 1 to 2 days of high carbohydrate diet. Australian scientists believe that long and restrictive diets lead to adaptive thermogenesis.

This means that the body slows down all processes to survive while starving. A cyclical diet allows you to avoid the thermogenesis process and your body continues to actively burn calories. A 2-week split is best.

You can also try this option: from Monday to Wednesday, you have a strict diet with the normal amount of calories reduced by 30-40%; And from Thursday to Saturday, you will have “relaxation” days in which the number of calories will increase by the same percentage. Sunday is the day of change.

Possible side effects:

Active strength exercises and cardio when the glucose level is extremely low are prohibited for people with heart disease. This diet is not recommended for people with kidney, liver, or digestive problems.

The Perricone Diet

Dr. Nicholas Perricone is an American nutritionist and dermatologist. His diet can help you get fit and improve your skin, thanks to the fish fats that delay aging.

Main features:

You can eat large amounts of fish, protein, fruits, and vegetables during this diet. You should exclude products such as sauces, sweets, alcohol, and sweets. It is essential to consume the allowed products in a certain order.

First, eat foods that contain protein, then fiber, then foods that contain carbohydrates (fruits). This order helps to slow down the sugar absorption process that contributes to the deposition of fat. You can try this method for 3 days and, if you want, you can extend it for 1 month.

Possible side effects:

There are no contraindications.

The Paleolithic Diet

5 Diets That Can Make You More Fit in One Month
© Depositphotos

This diet is also called the Paleo diet or the Stone Age Diet. It was designed by American nutritionist Loren Cordain. It requires the consumption of foods that were supposed to be available or consumed by humans during the Paleolithic era. As we remember from school learning, they hunted and gathered fruits and plants.

Main features:

If you follow this diet, you will have to focus on raw meats, vegetables, fruits, nuts, honey, berries, mushrooms, and fish. You should avoid eating processed foods such as dairy, cereals, sugar, salt, vegetables, sweets, etc.

According to Cordian, these products cause health problems by contradicting the genetic makeup of the human being. There is a study that shows that the Paleolithic diet actually helps you lose weight.

Possible side effects:

If you stop consuming dairy products, cereals and vegetables, it can lead to a deficiency of calcium, iron and magnesium. Too much meat and saturated fat can cause problems with the cardiovascular system. The diet is quite controversial, so it is recommended to only follow a Paleolithic diet in the short term.

Tim Ferriss’ Diet

The author claims that this diet can help you lose up to 22 pounds in 1 month. These aren’t just empty promises: Tim used his own method to get in shape. The program consists of 4 simple rules.

Main features:

Here are Ferriss’s recommendations: First, avoid carbohydrates like bread, rice, potatoes, and fried items. Second, eat the same few meals. There are 3 groups: proteins, vegetables and greens.

For breakfast, have eggs with legumes and vegetables, for lunch, have roast beef with greens and spinach, and for dinner, have a piece of cooked chicken breast with beans and asparagus.

Third, don’t drink calories like soda, alcohol, packaged juices, sweet tea, or coffee. Fourth, take a day off each week to eat your favorite snacks, such as fast food, candy, etc. This trick helps you trick your body into not slowing down your metabolism and continuing to burn fat.

Possible side effects:

There are no contraindications.

The Atkins Diet

5 Diets That Can Make You More Fit in One Month
© Depositphotos, © Depositphotos

This high-protein, low-carbohydrate diet was developed by cardiologist Robert Atkins.

Main features:

If you follow this diet, you will have to reduce the amount of carbohydrates you eat and increase the amount of protein. The diet allows for eggs, skinless chicken, low-fat seafood, low-fat dairy, hard cheese, and tofu.

At first, you are not allowed to consume fruits, sugar, vegetables, grains, nuts, pasta, sweets, or alcohol; But after induction is over, you can slowly add some of these products back.

You will not starve as you can eat as many protein-containing foods as you like. In short, due to carbohydrate deficiency, your body needs to extract energy from its fat stores.

Possible side effects:

Be patient and slow when starting this diet: it is not a balanced diet. Since you will be deficient in carbohydrates, this can cause headaches, fatigue, dizziness, and constipation.

You have to consume the missing microelements with vitamins. In addition, the diet is prohibited if you suffer from certain diseases (for example, diabetes). Therefore, before starting to follow this diet, you should consult your doctor.

Have you tried any of these diets? Share your experience and results to inspire others!

Preview photo credit depositphotos.com