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Summary: Nowadays, every other guy wants to put on some muscles. But, it's not that much easy to gain muscle in a few days. You have to work out hard, eat quality food, drink a lot of water and need to avoid those think that harm you and your muscles. In this infographic, I discuss 8 basic rules for building muscle mass. This is very short and basic thing. If you actually want to put on some muscle mass than hire a professional.
In this muscles building process, any kind of mistakes can cause your health lots of harm. So you need to avoid muscle building mistakes. Talk with professional and experienced people, maintain a routine.
Here is some more advice that you should maintain -
Drink lots of water.
Avoid processed sugary drinks and foods.
Spend a full day in a week without the workout.
Sleep at least 6-8 hours in a day.
Not all fats are bad.
A warm-up is necessary before starting exercise.
So! Read this infographic and share "8 basic rules for building muscle mass" with our friends.
Recently, a number of people around the world have been suffering from extreme form of fatigue that extends above six months; medically known as Chronic Fatigue Syndrome (CFS). It occurs as intense tiredness and weakness of the body which don’t improve with simple rest and sleep. Any physical activity or mental exertion can worsen the condition.
A survey also revealed that millions of people worldwide today suffer from CFS due to stressed lifestyle and overburdened responsibilities including workplace and family. Another surprising revelation is that the condition can be connected to vision and eye health. Diagnosing the disease can be difficult at times because the symptoms are classified to various other illnesses.
Some of the primary CFS-associated symptoms however include extreme fatigue, muscle and joint pain, problems with memory and concentration, sore throat, physical and/or mental exhaustion, enlarged lymph nodes under the armpits or in the neck. There’re other symptoms that however mightn’t show up in every person; these include allergies to food and medicine, night sweats and chills, frequent mood swings, visual anomalies, dizziness and fainting feel.
Blurred vision, itchy, watery eyes with some individuals also experience problems like dry eyes during CFS. Other vision related issues may include problems focusing on items, tracking fine lines, compromised distant vision, tunnel and blurry vision, eye floaters and more. All those suffering from CFS should’ve their complete vision check-up from expert eye consultants in Dubai.
Doctors also concluded that CFS patients also experience poor oculomotor control which results in slower and jerky eye movements. Exophoria; another ocular anomaly in which one eye is covered/layered while the other is drifted outwards with limited marginal fields, lower blink rates, smaller pupils, chronic allergic conjunctivitis, abnormal tear film and abnormalities at the ocular surface.
Chronic Fatigue Syndrome Treatment
Series of vision examinations from eye consultants in Dubai or at any other place will help in deciding the corrective course of treatment. Keeping the body hydrated also reduces issues associated to dry eye syndrome, gentle massage on the eyes with warm compresses can be helpful too. In case the patient is light sensitive, fluorescence cover is preferred that can be anything such as an eye patch, sunglass or anything recommended by the doctor.
Over-the-counter antihistamines may relieve patients suffering from CFS symptoms such as itchy and watery eyes. Do remember that the condition is likely to elevate if a patient further engages himself in physical and mentally exhausting tasks. Lifestyle changes also helps in neutralising CFS such as proper sleep, a balanced diet, body and mind relaxing activities, avoid caffeine and nicotine intake. Vision improving vitamin supplements can be helpful but only if recommended by the doctor.
For patients who’re tempted to do too much all at once or literally engage themselves in exhausting activities, they’ll pay the price of heightened CFS. A content and mentally relaxed patient is likely to enter remission phase sooner as compared to the one who continue pushing his mind and body beyond limits.
For overall eye health, it’s advised to have them checked at a professional doctor after every six months.
8 Keys to Recovering from Chronic Fatigue Syndrome
You must have put in your time & hard work. Perhaps the tears as well when you don't see results. Quit blubbering further. It'll be ok. Muscle Building Mistakes To Avoid.
Keep in mind! Entering weight room is the 1st-step towards bodybuilding, but honestly, it's not the last. What you do before, during, & after a workout can either negate the hard work or elevate growth to the new level.
"Your habits, social life, even which exercises you choose to do take away from what you are trying to build," says Jeff Bell, An exercise physiologist. Bell & other experts helped us pinpoint a few factors that sabotage results. Just add them up & they could be why your muscles have nothing to show for all your time served.
Muscle Building Mistakes To Avoid.
Skipping the Basics
Plenty of heavy weightlifters believe that doing isolation exercises like chest flies & leg extensions can make their muscles grow. But basic moves like bench presses & squats force several muscle groups to work together, imposing more stress on the body for bigger & better gains. Muscle Building Mistakes To Avoid.
According to experts, your body reacts to all stress by having anterior pituitary gland issue growth hormone to compensate for that extra effort. Obviously, you need variation, but you don't really have to abandon basic moves for intermediate isolation sets. Muscle Building Mistakes To Avoid.
How to fix it? Here's the best way. Simply, jot down the exercises in your routine to see what percentage of these happen to be compound moves. In case it's not in the range of at least 40-50% then you must be doing too many isolation exercises.
Lunchtime Hoops
If you're very much into playing sports, it's surely good for your health, but it can also sidetrack your muscle-growth goals. Muscles need 48-hours of rest in order to adapt to the stresses placed during a workout. Engaging in extra activity makes your body likely to use excess calories it has for fuel, & not for rebuilding itself.
How to fix it? You need to pull the cardiovascular activity back to the bare minimum for at least 20-min & three-times a week in order to see what effect it has on your body & especially muscles. In case cardio is stealing your muscle, you should notice strength improvements being able to lift more weight or perhaps complete more repetitions within 2-3 weeks.
In case your primary goals are to increase muscle size & strength, and you aren't very much inclined towards overall health currently, pull back further. If you can't miss a game, ease up on the muscles during a workout, so your muscles get more time to recover.
You know smoking is injurious to your health. While smoking, you realize that you're gambling with cancer, stroke & other health issues. But did you realize that you're sabotaging your strength training as well?
Keep in mind! Smoking places carbon-monoxide in your internal-system that prevents your muscles from getting the oxygen to use for energy. The less oxygen your muscles have, the less efficient they are at contracting thereby limiting their capacity for work. Muscle Building Mistakes To Avoid.
As far as alcohol is concerned, it will cover your abs with a layer of lard alongside interfere with hormones that help in building them. Drinking on a regular basis will keep your testosterone levels lower than usual while decreasing the muscle mass.
How to fix it? Simple! Quit smoking. Don't worry about becoming a cold-turkey butterball in the withdrawal period. Getting 30-minutes of exercise 3-4 times a week will not only help control body weight but also produce positive psychological effects that will diminish the need to smoke. Muscle Building Mistakes To Avoid.
Starvation
It's imperative to eat after a workout. After the session, your body needs to convert glucose into glycogen so the muscles can repair themselves & grow. In case you don't eat after exercise, your body will break down muscle into amino-acids to convert into glucose. Muscle Building Mistakes To Avoid.
How to fix it? Once you're done with your work out, just eat a high-carbohydrate meal and don't forget protein intake. As per the study, four-to-one carbohydrate-to-protein ratio will provide 128% greater muscle-glycogen storage than a high-carbohydrate drink. For greater results, have a sports drink before & during exercise. If you want to go pro, you can also get along with some steroid injections like Deka duralin. Muscle Building Mistakes To Avoid.
Bronchitis is the inflammation caused in the inner side of the Bronchial tubes. It carries air towards the lungs. For the people who suffer from bronchitis often coughs up thick mucus that varies in color. It could be transparent, yellow, greenish or even black.
Before we begin knowing whether you have acute or chronic bronchitis, it is essential to understand what is bronchitis, its causes, symptoms, and remedies.
As described earlier that bronchitis is the irritation in the tubes that makes it difficult to breathe. There is two kind of bronchitis.
Acute Bronchitis
Chronic Bronchitis
Acute Bronchitis
Generally, acute bronchitis is due to viral infection in the respiratory tracks. Just to let you know, it is Contagious. Acute bronchitis is a temporary condition that lasts for maximum two weeks. Initially, in the first week, you will have a runny nose, sore throat, swelling in the joints, headache and fever.
Later on, the dry cough will emerge thereby lasting for another week or more. Acute bronchitis can cure on its own, but it is best to consult a doctor and have a clinical trial where they can suggest you proper medication.
Chronic Bronchitis is the term used to describe the condition where the coughing lasts for months and years. There are many reasons behind chronic bronchitis. Sometimes it might be because of the dry air that drops down the humidity in the air.
Though the primary reason behind the cause of chronic bronchitis is because of the primary reasons like smoking, pollution, harmful chemicals and much more. Allergies to anything and respiratory infection can be the reason for chronic bronchitis.
Because of chronic bronchitis, you are likely to develop the lung infection. So what are the symptoms of chronic bronchitis?
Long duration cough
Breathing problem
Wheezing sound every time you breathe
Coughing up blood and coughing up mucus of dark colour
Body ache and having trouble in sleeping
Pain through the chest while coughing
You need to clear the throat frequently
Shortness of the breath while performing activities
Your coughing can become worse if you are exposed to pollution, low humidity weather, things that bother lungs and other things.
The above-written are the symptoms of both acute and chronic. If you are facing symptoms related to either of them – you should consult a doctor and undergo a clinical trial.
There are many causes behind bronchitis it could be due to allergies or the trigger that causes inflammation in the bronchial tubes. Even inhaling the harmful chemicals might cause bronchitis.
The common belief is when you eat cold items like ice creams and milk – you develop a cough. But, that is wrong – milk never causes a cough, it makes the mucus thicker than before.
Some people tend to avoid the coughing, and then they end up having chronic bronchitis and asthma too. Your health is your priority, so you should never ignore such vital matters.
So, when do you consult the doctor for a clinical trial? You must go for it when you notice the symptoms of acute or chronic bronchitis. Additionally, if you feel your chest area heavy or start having breathing problem, coughing up badly then visit a doctor immediately.
There are many preventive measures you can take in order to prevent acute and chronic bronchitis.
Below mentioned are few remedies and things to keep in mind for a bronchitis person.
Day by day, the pollution is increasing drastically. Hence, always wear the mask while going out. Additionally, keep a handkerchief nearby you to avoid spreading germs.
Another essential thing to consider is to wash your hands frequently, so you don’t catch the virus.
Drink lots of water. If possible, drink lukewarm water.
Take enough sleep and rest. To maintain the moisture in your room keep the humidifier on.
Inhale the steam and gargle the warm water mixed with the dash of salt.
Try out the herbal and home remedies.
One of them is to drink honey and lemon water that will give a soothing effect to your throat.
QUIT SMOKING if you want good health.
Reduce the stress level by doing yoga.
Intake vitamin D and boost up your immunity power to fight against the disease.
As the old saying goes by health is wealth – to lead a happy life the primary focus MUST be your health.
The above-written blog describes everything about bronchitis you need to know along with a few remedies that prove to be helpful. Share it with everyone and if you notice, any of the symptoms go through a clinical trial under an expert doctor.
The type of hairstyle you want changes as you age. Lucky for us, we live in an era when age is just considered a number. What's important is that you have lots of options to choose from to make you feel and look younger. Check out 17 hairstyle ideas for women over the age of 60.
Hairstyle ideas for women over the age of 60
1. The Classic Updo
Sometimes, all you need is the classic updo. Tie your hair up and tuck away the remaining strands to look elegant. To look more fashionable, use natural hair care products and some hair accessories.
2. The Asymmetrical Pixie
For busy ladies, the asymmetrical pixie is such a stylish and hip cut. Because pixie comes in different styles, make sure you let your stylist know what you really want to achieve.
3. The “Emmy Lou” Layers
Do you know Emmy Lou Harris? She is a fashion icon that everybody looks up to. She is known for her shaggy cut that reveals her true and inner beauty. Take inspiration from her cut. Don’t worry. It's hassle-free and achievable. It's an ideal style if you want to let your hair grow.
4. Bangs with Inner Layers
This style is simply beautiful. It is best for women who wish to show their hair, but are hesitant because their strands are too thin. Thanks to the added layers, an illusion of more volume is created. The bangs also help frame the face.
5. Candid Razor Bob
For a framed face with eyes that set off, the candid razor bob is the way to go. It's only a bonus if you have long hair because you can further style it into a unique updo.
6. The Simple Bob
The simple bob is a favorite among women and it is obvious why. Not only does it look stylish, but it also looks great on all facial shapes. To add a little bit of style, add some layered bangs in front.
7. The Classic Waves
To achieve fuller-looking hair, add some waves to it. This is the best hairstyle for those with wide cheeks because it diverts the attention of people to the waves.
8. Layered Curls
Do you need to accentuate those curls? Consider these layered curls. They are a great way to showcase your locks and to frame your face. To ensure your curls stay beautiful throughout the day, apply an ample amount of curl defining cream.
Side-swept hair never goes out of style. So, why not take the style to the next level by experimenting it with a bob. It's not only chic. It also looks classy!
10. Wavy Ends
If you want to make your hair bouncy, add some waves at the end. Don’t worry if you have thin hair. This style should work out just fine, adding volume to your hair from 0 to 10.
11. The “Meryl Streep” Inspired Updo
We all know Meryl Streep. Although we hated her attitude in the film, The Devil Wears Prada, we cannot deny the fact that her style was impressive. Imitate her updo if you are like her, a woman who is not afraid to go against the odds when it comes to fashion. The flicked-out ends and the voluminous hair sections add a stylish effect to any lengthy bob.
12. The Retro Waves
This style is anything like you would see in a vintage Hollywood flick. It's more than perfect for any women who hate to cut their hair short. The loose waves at the end will make your face look slim and slender.
13. The One-Swish Bangs
One way to draw focus to your facial features and not to your hair is through this hairstyle. When done in a bob, it’ll look very sculpted.
14. The “Jane Fonda” Look
Google Jane Fondaand you will see that her hairstyle is almost similar in all her events. Well, it’s obvious why. Her bangs and on-fleek ends make her look young and youthful.
15. The Shag
Because of its multiple layers, this hairstyle makes women appear youthful. The layers make the hair look gorgeous. They also slim down the lower half of the face.
16. The “Judi Dench” Pixie
Judi Dench sure knows how to sport this pixie. It's low-maintenance and cool to experiment with. You can even add spikes and make them appear like a crown.
17. The Swept-Up Bob
This is also a low-maintenance hairstyle that brings out the youth in you because it makes the face look lean and long. To achieve this, use a strong-hold hair gel and brush your hair up. Spritz your favorite hairspray to keep your updo in place for hours.
Now, have you decided which hairstyle to rock when you’re over 60? Well, don’t rush. You’ve got plenty of options above.
You host arranged an energizing Christmas gathering and have sent solicitations to every one of your visitors. Be that as it may, have you given an idea to Christmas food? Aside from setting up a conventional American Christmas sustenance menu, you likewise host to search for occasion get-together nourishment thoughts.
Be that as it may, don't stress over what to make for your vacation supper or gathering snacks as I am presenting to you this handpicked accumulation of Christmas nourishment. This point by point rundown of Christmas dishes will help you in the choice of things in your sustenance menu for supper, party, starters, pastries, and even side dishes!
Glazed Ham
It is among best Christmas nourishments as well as a staple of consistent supper menus of numerous families. You can even make your own coating separated from utilizing the coating parcel with ham.
Egg Nog
Incorporate this conventional drink in your rundown of Christmas gathering sustenances. For the dairy and calorie cognizant or gluten touchy, go for the sans dairy adaptation of the eggnog!
Shrimp, Tomato, and Spinach Pasta
Join the Christmas custom of fish and pizza enjoyment of Italian cooking and top it with delicious tomatoes for one of the extraordinary Christmas nourishment!
You can't have a customary American Christmas supper without including a leg of sheep in it. Nonetheless, make a point to take out the sheep from the fridge no less than an hour prior to cooking!
Chocolate Mint Pie
Utilize your most loved peppermint dessert to make a soft, yummy Christmas pie. You can even attempt a no-heat chocolate chip pie in the event that you don't care for the liquefied some portion of it.
Cranberry Meatballs
You can't begin your vacation party better than these Christmas party tidbits. While arrangement, blend include grill sauce, lemon squeeze, and chestnut sugar notwithstanding cranberry sauce.
Fruitcake Christmas Cookies
Give a solid wind to your Christmas treats by incorporating this into your vacation supper menu as pastry. It might likewise fill in as a pre-evening nibble in numerous families. As religious attendance declines, so does some of the age-old customs that were once observed. Still, some families to eagerly await and enjoy a traditional Merry Christmas Eve Holy Supper, and it provides an excellent chance for family members to get together.
We all know that there are some minerals that are essential for our health. That means it is essential to run our body function properly. Some minerals are really played a vital role. Minerals are involved with enzymes. Those enzymes are playing some crucial roles inside our body. Now here is magnesium. We all know the name of magnesium. But maybe you don't know that magnesium is one of the most important and power its components. It is actually one of the essential minerals of our body. Now in this article, we will discuss some benefits of magnesium.
Magnesium Deficiency Symptoms
You can get magnesium directly from food. but some people face magnesium deficiency. Those magnesium deficiencies can be spotted by some symptoms. They can be both outer and inner symptoms.
Here are some Symptoms that can point to the magnesium deficiency. That include -
Mental Disorder
There are some studies that proved magnesium deficiency can increase the risk of depression. And at the same time, it can be a major cause of promoting anxiety. Which may lead to Mental Disorder.
Muscle Weakness Or Fatigue
It is one of the most known symptoms of magnesium deficiencies. But scientists run many tests to find out the real secret. Now they telling people that muscle weakness happens due to losses of potassium in muscle cells. Which is associated with Magnesium deficiency
Osteoporosis
Osteoporosis is a disease, that most old people get affected by this disease. It weakens the bones. Which increase the risk of bone fracture.
Those risk can be influenced by the numerous factor that includes lack of essential vitamins and mineral. Such as Vitamin D and vitamin K.
Lack of magnesium can reduce the level of calcium which can be very risky for any person. Because that's mean weak bone. And increase the risk of bone fracture.
Muscle Twitches
Muscle Twitches or cramp can happen if a person faces with magnesium deficiencies. Many scientists believe that it happens due to the flow of calcium into nerve cells.
High Blood Pressure
High blood pressure is also a major symptom. Studies found out that magnesium controls the lower pressure. But when there is a lack of magnesium it can increase blood pressure.
The irregular heartbeat can point many things. Many renowned scientist and cardiologists believe that imbalance of potassium levels can be a major cause of it. Which is associated with magnesium?
Asthma
Some people can be affected by asthma due to lack of magnesium deficiency.
Benefits of Magnesium
There are plenty of benefits of magnesium. But for now, we will discuss only a few of them.
Fights Depression
This mineral plays a big role in brain function. Low-level magnesium intake can lead to depression.
According to studies, it is proven that a low level of magnesium intake can increase the risk of depression by 22%.
Lower intake can be a great cause of mental disorder and many other problems.
Lower Blood Pressure
Many great scientists found out that it helps to lower the blood pressure. A study found out that those people who took 450 mg magnesium per day get a decrease in systolic and diastolic blood pressure.
However, it only happens who already have high pressure. Benefits of magnesium.
Anti Inflammatory
Many studies proved that it helps to fight against chronic inflammation. It works for both young and old people. That means the regular intake of magnesium can reduce chronic inflammation.
Fight Migraines
Long-term studies and experiment found out that intake of the magnesium more helpful top stops acute Migraines pain. Benefits of magnesium.
PMS is also known as the Premenstrual syndrome. It is a common syndrome among women of childbearing age. Magnesium helps to improve PMS Symptoms. Benefits of magnesium
But at the same time, there were some special changes happened. A scientist has seen many amazing things that including improvement of mood, helping to reduce water retention and many other.
Many doctors tried many different times to use a different medication. But magnesium showed an amazing result during that time. Lots of scientists and doctors agreed that magnesium was actually helping people who face the problem with acute migraine pain.
How to get Magnesium and what are the magnesium foods?
Magnesium can be consumed by both foods and tablet. If you think you cannot maintain diet as much as other health-conscious people then you must take magnesium by capsule or another way. you can find lots of them in the market. Carolyn Dean Remag is one of then known magnesium supplement that can be found on the internet. But there is some food that also contains a good amount of magnesium. That include - Benefits of magnesium
Nuts
Seeds
Spinach
Figs
Banana
Raspberries
Kale
Salmon
Chlorella powder
Baked beans
Raw cacao
Tofu
Whole grains
RDA of Magnesium
RDA is also known as Recommended Daily Allowance. There are many levels and amount of different age.
Male 0 - 6 month > 30 mg 7 -12 month >75 mg 1 -o 3 years > 80 mg 4-8 years >130 mg 9- 13 years > 240 mg 14-18 years > 410mg 19-30years > 400 mg 31- 50 years > 420 mg 51 + years >420 mg
Female
0 - 6 month > 30 mg 7 -12 month >75 mg 1 -o 3 years > 80 mg 4-8 years >130 mg 9- 13 years > 240 mg 14-18 years > 360 mg 19-30years > 310 mg 31- 50 years > 320 mg 51 + years >320 mg
But in the case of female pregnancy and Lactation, there is a huge change - Benefits of magnesium
Here is the change of magnesium intake during pregnancy. 14-18 years > 450 mg 19-30years > 350 mg 31- 50 years > 360 mg
And here is the change during lactation - 14-18 years > 360 mg 19-30years > 310 mg 31- 50 years > 320 mg
That means the intake can be different due to age, pregnancy, and lactation.
Everything has some good and bad side. It means everything. Like minerals are good.they are essential. They help to control many critical body functions. That include functioning enzymes. Those the same enzymes that help our body in many different important phases. It includes breaking the protein, repairing cells etc.
If you feel that you are facing magnesium deficiencies then the first thing you can do is go under a certified doctor. The doctor can help you better than anyone else. Maybe the doctor will run some test to make sure what is really happening inside your body. Because the same symptoms can lead to much other health issues.
I hope that "Benefits of magnesium" article is helpful for you. Don't forget to comment your opinion about it.
Recently, a number of people around the world have been suffering from extreme form of fatigue that extends above six months; medically known as Chronic Fatigue 
You must have put in your time & hard work. Perhaps the tears as well when you don't see results. Quit blubbering further. It'll be ok. 
Bronchitis is the inflammation caused in the inner side of the Bronchial tubes. It carries air towards the lungs. For the people who suffer from bronchitis often coughs up thick mucus that varies in color. It could be transparent, yellow, greenish or even black.
