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How Much Protein Do I Need? Good Vs Bad Protein

how much protein do I need

Daily protein consumption is not standard for everyone. There is, however, a recommended dietary allowance (RDA), that gives you the amount you should ideally take daily for optimal health. The RDA stands at 0.8 grams of protein per kilogram of your body weight. This makes up about 10% of your calorie intake every day and it’s the simple answer to the question “ how much protein do I need ”?

To get your RDA, simply multiply 0.36 by your weight (in pounds). If you’re very active, then you should double the answer you get to ensure that you’re getting an adequate amount of protein.

What Is Protein?

Proteins are often described as the building blocks in your body. They are used in making tendons, muscles, skin, and organs.  They are also key in the making of hormones, neurotransmitters, enzymes and tiny molecules that play key functions in your body. Without protein, therefore, life would not be possible.

Proteins are made of molecules known as amino acids that link together like beads. These linked amino acids create long protein chains that are eventually folded forming complex shapes.

The body produces some of the amino acids while others must be obtained from the food we eat. The amino acids that cannot be produced in our bodies are known as essential amino acids.

When it comes to proteins, it’s not just the “how much protein” but quality too matters. Animal protein is a great source of essential amino acids. Animal products such as fish, meat, dairy, and eggs give you a decent amount of healthy protein if consumed on a daily basis. For those that don’t eat animal products than getting essential amino acids becomes an uphill task. They might have to rely more heavily on protein supplements to stay healthy. Protein supplements are however not commonly used by everyone, they tend to be more popular and beneficial among bodybuilders and athletes.

In summary, protein can be defined as a structural molecule that is made from amino acids, some of which the body cannot produce on its own. The best source of essential amino acids is animal foods or products.

Why Is Protein Important In One’s Diet?

Protein has very many benefits to the body.

First, it’s key in weight loss. To lose weight, you must cut down on the number of calories you take. Eating protein helps boost your metabolic rate so you burn more calories and your appetite is reduced. When you consume protein containing about 30 %, research shows that it can help in boosting your metabolism by up to 100 calories a day. Lower protein diets will mean that you burn fewer calories in a day.

Protein is key in reducing appetite. If you have cravings and find yourself eating a lot of junk food in, the course of the day, why don’t you try consuming more protein instead? You will be fuller for longer and therefore will not feel the need to binge eat.

Consuming adequate amounts of protein not only helps you shed off extra pounds, but it also helps prevent you from adding weight.

how much protein do I needProtein is also critical for muscle strength because our muscles are predominantly made up of protein. Muscles are constantly being broken down and need to be rebuilt. For your body to rebuild muscle, you must be producing more protein in the muscle than you are breaking down. This is why a people who are keen on building muscle such as bodybuilders, require larger amounts of protein in comparison to an individual with a sedentary life. Many studies have ascertained that protein intake influences one’s ability to build muscle as well as muscle strength.

Once you build muscle, if you hope to maintain it, you must continue taking adequate amounts of proteins while reducing on fats. This is because when your protein intake is high, muscle loss is prevented. Muscle loss is common among individuals who are dieting and as a result of aging.

How much protein if you wish to gain muscle? It is recommended that you consume about a gram of protein for every pound of your body weight. This amounts to 2.2 grams of protein for every kilogram of your body weight.

Studies have been conducted in an effort to determine the adequate amount of protein that one should consume in order to gain muscle but they all have varying recommendations.

Related: Worst Foods For You

How Much Protein You Should Consume. Requirements

If your life is pretty much sedentary, then you don’t need any more protein beyond what the RDA recommends. There are circumstances that however demand that you consume more protein than the recommended daily intake. These include:

how much protein do I need

  • How much protein if you are physically very active? If you engaging in physical exercise for 35 to 40 minutes five days in a week, engaging in resistance training at least twice a week and any other activity that demands more energy than normal, then you should consume between 1.2 and 2 grams of protein per kilogram of body weight on a daily basis. The more intense the physical activity and the more frequently you work out, the more protein you should consume.
  • If you want to lose weight then your protein intake should be higher than the RDA. Protein does not digest as fast as carbs and so when you eat protein foods, you’ll be fuller for longer. Protein also motivates your body to produce peptide YY, a gut hormone that reduces hunger. When you consume about 30% of the protein in your diet, you will automatically eat less because your appetite will be suppressed. Protein is key in helping manage cravings as well a problem that most overweight people suffer from. Studies on the actual impact of increased protein intake on weight loss are still ongoing but one thing is clear, protein is key in helping you retain most of your lean muscle as you lose fat. A study conducted in the year 2011 suggested that when you amp your daily protein intake by 1.8 to 2 grams for every kilogram of your body weight automatically helps your plank off muscle loss while restricting calories. To lose weight adequately, cut on your carb intake and increase your protein intake.
  • Aging causes muscle loss. So how much protein if you are middle-aged? For middle-aged humans is advisable to consume more protein so as to maintain your muscle as well as keep osteoporosis at bay. That way you can be more functional and live longer. A study was conducted in the year 2015 involving adults who were all over 50 years old. Their recommended RDA was doubled in the experiment and the results showed that they were better able to retain and rebuild muscle with the increased protein intake in comparison to those whose protein intake had not been doubled. The change occurred within four days from the time this change was made.

how much protein do I need

  • The elderly require significantly more protein than the middle age. This is because sarcopenia and osteoporosis are common issues among the elderly and protein is the key to managing and preventing these problems. The elderly should consume more than 50% over and above the DRI.
  • How much protein if you are recovering from injury? That way you may also require more protein. Protein is important in repairing and rebuilding tissue and muscle. Anyone recovering from an injury be it a sports injury or even surgery needs more protein to help with the healing process.

Good Vs Bad Protein

Just because it’s protein does not mean it’s beneficial. If you are consuming the recommended daily amount of the wrong kinds of proteins, then you are not working towards realizing optimal health.

Good protein includes:

how much protein do I need

  1. Eggs- whole eggs including the yolk are a great source of protein. There was a time when nutritionists believed that the cholesterol in egg yolks could be harmful to one’s health but researchers found that eating foods rich in cholesterol do not necessarily mean that one’s blood cholesterol will be impacted. Eggs are very rich in protein and contain about 6 grams of each all as well 20 amino acids. This means they can be regularly enjoyed as part of your healthy diet.
  2. Salmon. This fish protein contains about 20g of protein in every 100g serving. Although a little higher in calories in comparison to other fish, it is richer in omega-3 fatty acids that are good for our hearts. It also contains a rich amount of vitamin D and as must calcium as you would find in a glass of milk.
  3. Chicken. Skinless chicken is one of the best sources of protein. The lean meat is low in carbs and fats, and also provides a decent hit of omega 3 fatty acids. It’s, therefore, a great option for those trying to lose weight and gain muscle. Organic chicken meat is even better. According to a study published in the Meat Science Journal, organic chicken contains about 38% more of omega 3 as compared to the non-organic range. Chicken store fat in their skin and that is why skinless chicken meat is a better option.
  4. Black beans, chickpeas, and pinto beans are a great meatless backbone for a protein-rich diet. These cereals are even better enjoyed when combined with vegetables and whole grains. They are whole plant food items rich in plant protein and fiber. Eating cooked beans has been associated with lowering the risk of obesity and chronic disease. It is better to cook them yourself and if you must buy them canned, rinse them under running water before adding them to your soups, casseroles, salads and curry dishes. Canned varieties tend to be laden with sodium, sugar and other preservatives that may have a negative impact on your health.
  5. Tofu is another great source of protein. About 10 grams in each serving will give you a good kick. It’s ideal especially for vegans and vegetarians who do not get value from animal proteins. Tofu is basically curd from soybeans that is pressed and then sliced into firm pieces. It makes a great substitute for meat.

Related: What Happens When You Stop Exercising

Bad protein on the other hand included:

how much protein do I need

  1. What most people don’t realize is that while many diets advocate for meat consumption, not all meat is a good protein source. Processed meat foods such as burgers and sausages are packed with saturated fats and sodium, including many other chemicals and elements. Instead of these, go for lean meats such as chicken and turkey.
  2. Protein shakes are common among many gym enthusiasts and bodybuilders. Very few individuals actually know what they contain. Sadly, these protein shakes are often loaded with artificial preservatives and flavoring, synthetic toxins, for example, saccharin and aspartame as well as GMOs. Unfortunately, you cannot find a good substitute for right nutrition. So get rid of the powder protein shakes and find ways to add protein from natural sources to your diet.
  3. Processed bars or protein bars are taken as a food supplement. While they boast of being low in calories, they contain a lot of additives that could be hazardous to your health. You can opt for homemade protein bars using dried fruits, seeds and nut butter as opposed to buying the processed ones.

Negative Effects Of Protein On Your Health.

Some health problems are associated with protein such as osteoporosis and kidney damage. There are individuals who believe that high protein diets can lead to one developing these illnesses. None of these claims or beliefs is however supported by scientific evidence.

People living with kidney problems are advised to restrict their protein intake but if a healthy person takes copious amounts of protein, this cannot cause them to develop kidney damage. On the contrary, increased protein intake is known to be effective in lowering blood pressure as well as fighting diabetes; both of which are key contributors to kidney disease.

Given all the studies and research, done on proteins, it is safe to say that the benefits far outweigh any existing risks of maintaining a protein-rich diet.

There is no evidence to reasonably demonstrate that high protein intake had severe effects in individuals who are already healthy and working on staying healthy. How much protein do I need? Everything might be poison and everything might be healthy – the quantity and quality that matters.

Related: Our immune system






5 Benefits Of Coconut Oil You Should Know

benefits of coconut oil

Thеrе аrе оvеr 100 knоwn uѕеѕ аnd benefits of coconut oil, аnd thаt iѕ whу еvеrуоnе ѕhоuld buу it. It саn bе uѕеd fоr уоur ѕkin, fоr сооking, аnd tо hеlр with a vаriеtу оf nееdѕ. Thе dеmаnd fоr it соntinuеѕ tо grоw аѕ реорlе rеаliѕе hоw vеrѕаtilе it rеаllу iѕ. Sоmе оf thе bеnеfitѕ thоugh уоu mау nоt bе аwаrе оf. Thiѕ рrоduсt mау bе juѕt wаnt уоu nееd fоr rеѕultѕ аnd ѕаvingѕ.


Dау tо dау rеѕроnѕibilitiеѕ, wоrk, аnd nоt еnоugh rеѕt аt night саn zар аnуоnе оf еnеrgу. Thiѕ mаkеѕ it hаrd tо fосuѕ оn ѕосiаl асtivitiеѕ, tо hаvе mоtivаtiоn tо wоrkоut, аnd mоrе. Whеn уоu buу сосоnut оil, it саn hеlр уоu tо rеv uр уоur еnеrgу nаturаllу. Uѕе it in fооd аnd ѕmооthiеѕ аnd уоu will find уоu hаvе mоrе еnеrgу thаn bеfоrе. Yеt уоu wоn’t hаvе thаt сrаѕh аftеr еithеr.

Related: 7 Best And Worst Foods For You


Tаking саrе оf уоur hеаlth iѕ еѕѕеntiаl, аnd уоu ѕhоuld рау аttеntiоn if уоu hаvе аnу tуре оf infесtiоn. Fоllоwing dосtоr’ѕ оrdеrѕ аnd tаking mеdiсаtiоnѕ саn hеlр уоu tаkе саrе оf it. Hоwеvеr, уоu саn аlѕо buу сосоnut оil tо hеlр уоu with ѕрееding uр thе rесоvеrу рrосеѕѕ. Thе lоngеr thе infесtiоn lingеrѕ, thе hаrdеr it iѕ gоing tо bе tо kill thаt hаrmful bасtеriа.

Benefits Of Coconut Oil To Your Skin Cаrе

Fоr thоѕе with drу ѕkin, thiѕ рrоduсt саn hеlр асt аѕ a nаturаl mоiѕturizеr. It hаѕ рlеntу оf еѕѕеntiаl еlеmеntѕ thе ѕkin rеѕроndѕ tо wеll. Thiѕ inсludеѕ hеlрing tо сlеаr uр асnе whеn it iѕ uѕеd аѕ a fасiаl wаѕh. Tоо mаnу оf thе асnе рrоduсtѕ оn thе mаrkеt hаvе hаrѕh ingrеdiеntѕ in thеm thаt ѕhоuld bе аvоidеd.

benefits of coconut oilThе рrоduсt саn hеlр with rеduсing ѕignѕ оf аging inсluding finе linеѕ аnd wrinklеѕ. Milliоnѕ аrе ѕреnt аnnuаllу оn ѕuсh рrоduсtѕ but fеw оf thеm wоrk аѕ thеу сlаim. Uѕing a nаturаl рrоduсt thаt саn оffеr mоrе bеnеfitѕ tо thе ѕkin аnd it iѕ аlѕо аffоrdаblе mаkеѕ ѕеnѕе. It iѕ a vеrу еаѕу fix fоr сrасkеd hееlѕ, drу fееt, аnd drу еlbоwѕ.

Thе hаir аlѕо bеnеfitѕ frоm thе рrоduсt. Bеing оut in thе ѕun, ѕреnding lоtѕ оf timе ѕwimming, аnd еvеn thе uѕе оf ѕtуling tооlѕ аnd рrоduсtѕ will tаkе a tооl оn thе hеаlth оf thе hаir. Aррlуing thе рrоduсt fоr 20 minutеѕ аnd thеn rinѕing оut will hеlр tо kеер it ѕоft, рrеvеnt ѕрlitting, аnd рrоmоtе hеаlthу grоwth аgаin.

Stау Fосuѕеd

Thе mind саn bесоmе аѕ tirеd оut аѕ thе bоdу. Wе tеnd tо livе in a fаѕt-расеd ѕосiеtу whеrе wе аrе еxресtеd tо multi-tаѕk. Wоrking fоr hоurѕ оn еnd саn dерlеtе уоur сrеаtivitу аnd уоur fосuѕ. Yоu саn buу сосоnut оil tо соnѕumе tо hеlр with уоu ѕtауing fосuѕеd аnd fоr уоur mind tо bе еnеrgiѕеd.

Related: Facts About Your Immune System

Benefits Of Coconut Oil To Wеight Lоѕѕ

Cаrrуing аrоund еxtrа wеight iѕ tоugh оn thе hеаrt, thе bоnеѕ, аnd it саn mаkе уоu fееl ѕеlf-соnѕсiоuѕ. Mаnу соnѕumеrѕ buу сосоnut оil tо соnѕumе аѕ a mеаnѕ tо hеlр thеm lоѕе wеight. It саn bе uѕеd in рlасе оf vеgеtаblе оil, оlivе оil, аnd it саn hеlр ѕhеd wеight with lifеѕtуlе сhаngеѕ. It саn аlѕо hеlр tо rеduсе hungеr ѕо уоu аrе lеѕѕ likеlу tо rеасh fоr high саlоriеѕ ѕnасkѕ. Adding coconut oil to a diet is unlikely to cause noticeable fat loss effects, but it can replace other dietary fatty acids in order to fine-tune a diet plan

Pоrtiоn соntrоl iѕ a big раrt оf lоѕing wеight. Tоо оftеn, реорlе еаt mоrе thаn thеу ѕhоuld аt еасh mеаl. Gеtting full оn lеѕѕ mеаnѕ уоu will рuѕh уоur рlаtе аwау rаthеr thаn gеtting uр tо ѕеrvе ѕесоndѕ. As we mentioned some benefits of coconut oil it’s important to remember that responses to dietary fats can vary a lot from person to person.

Related: Health Benefits of Having Sex

What Happens When You Stop Exercising

Mindful Eating: The Path to Healthy Living

mindful eating

Food is essential for the survival of the human race. It helps one achieve the much sought-after “good health.” However, what we eat and how we eat determines to a great extent the quality of health one gets. Mindful eating is based on mindfulness, a “Buddhist concept.” It’s all about using mindfulness to reach a state of full attention to your experiences, cravings and physical cues when eating. Conditions such as eating disorders, depression, anxiety and various food-related behaviors have been successfully treated by eating mindfully.

Basically, mindful eating involves eating slowly and without distraction, eating to one’s satisfaction, distinguishing between actual hunger and non-hunger triggers for eating, appreciating the food that one eats, eating with the purpose of gaining good health and overall well-being and learning to cope with guilt and anxiety about food.

healthy living - slow eatingThere are varieties of food present in today’s world. With the advancement in science and technology and agriculture, our fast-paced society is blessed with an abundance of foodstuffs. Sadly, because of this, a lot of people eat mindlessly, without any purpose in mind. Eating junks, binge eating is some of the problems we face with the abundance of foodstuffs. Also, people eat too quickly. This proves to be a bit of a problem since it actually takes the brain up to 20 minutes to realize you’re full.

Eating mindfully is, therefore, very essential. When one eats mindfully, his attention is focused and moves at a good pace, making eating an intentional act instead of an automatic one. When one eats cautiously, he is able to differentiate between physical and emotional hunger.  It makes one aware of those factors that stimulate appetite even when one doesn’t want to eat. By identifying these factors, one can create a space between them and the response.

Related: Are Fries Bad For You? 4 Toxic Substance Contained in Fried Potatoes

How Does Mindful Eating Help Promote Good Health?

Research has shown that mindful eating helps in weight loss by changing eating behaviors and reducing stress. When one is chronically exposed to stress, he or she is prone to overeating and this contributes greatly to the development of obesity. By changing the way one thinks about food, the negative things that may be associated with eating are replaced with a sense of awareness, improved self-control, and positive emotions. When unwanted eating behaviors are done away with, the chances of a prolonged weight loss success are heightened.

Aside from weight loss, mindful eating also helps in curtailing the menace of binge eating. Binge eating simply refers to eating too much in a short time. It also entails eating mindlessly and without control. It is linked with excessive weight gain (obesity). Mindful eating reduces the frequency of binges, as well as the severity of each binge eating episode.

Unhealthy eating behaviors such as emotional eating and external eating can also be dealt with by eating mindfully. When one eats emotionally, he eats in response to certain unexplained emotions. External eating, on the other hand, involves eating in response to environmental factors such as the sight or odor of food. Such eating behaviors are common in obese patients. When one eats mindfully, he is equipped with the necessary skills to deal with these impulses.

Related: The Physiology of Broken Heart Syndrome. Is It Deadly?


So How Does One Eat Mindfully?

mindful eating - slow eatingThere are many ways to go about this. I’ll outline it in a simple format.

  • Always eat slowly. Never rush while eating.
  • When eating, ensure you masticate (chew) your food thoroughly. When food is well chewed before swallowing, digestion and absorption become much easier.
  • Eliminate distractions by turning off the TV and putting down your phone. This will help you concentrate on the food.
  • It is not advisable to talk while eating. This could cause choking. Choking occurs when food crosses into the trachea (air passageway) instead of the esophagus. It occurs frequently when one talks while eating or when one gulps food in a hurry.
  • Focus on how the food makes you feel.
  • Stop eating when you are full. Do not force yourself to eat more than you can contain.
  • You should know why you’re eating even before you begin eating. Eat with a purpose. Are you eating just for the sake of it? Are you eating because you don’t want that little morsel to pass by? Or could it be greed?

Also, it helps to develop healthy eating environments. One way that mindless eating occurs is when one wanders around looking through cabinets, eating randomly and at random places, rather than just thinking proactively about our meals and snacks. This certainly prevents developing healthy environmental cues about the quality and quantity of food that we eat. It programs our brain for ‘inefficient eating.’

It is a sure thing that we snack regularly, but it can boost our minds and body’s health, not to mention greatly helping to improve one’s mood and sleep schedule to eat at a consistent time and places. Yes, that means sitting down comfortably, putting food on a plate or bowl, not eating it out of the container, and using utensils not our hands. It also helps to eat with others, not only are you sharing and getting some good relationship, it also helps to slow down and savor the food and converse more, and this…helps greatly.

In conclusion, mindful eating takes practice. Try to chew thoroughly, eat slowly, remove distractions and disengage once you are full. Doing this will help your health a lot and you will see changes for good in no time. For more details, kindly contact us, we are certified in serving you better.

Stress And The Body. Effects On Your Health And Behavior

stress and the body

Stress is a default response in every human. Stress and the body reaction come from a natural physical and mental collision to life experiences. Stress is experienced by everyone.  So many things could trigger stress in a person – these ranges from serious events such as a war or clashes to the death of a loved one or over working at the office.

In the short-term scenario, stress proves to be beneficial to the body.  It can help a person to cope with situations that are potentially serious. Your body responds to stress by releasing hormones that increase your heart and breathing rates and ready your muscles to respond.

The issue is this if the stress response goes on for longer than normal, or the stress levels stay elevated for a prolonged period of time, it can take a toll on one’s health. Most of the body systems are usually affected by stress. Stress and the body reactions are closely related. This article will go through some of the effects of stress on your health and body.

Related: What Happens When You Stop Exercising

What are the Symptoms of Stress?

When a person is chronically stressed, he or she exhibits such symptoms as those listed below:

  • Irritability
  • Anxiety
  • Depression
  • Headaches
  • Insomnia or sleeplessness

The Effect of Stress on the Body’s Control Systems

effects on your health - nervous systemThe body has two major control systems – the central nervous system and the endocrine system. The central nervous system is in charge of the body’s fight and flight response to emergency situations. In the brain, the hypothalamus gets the ball rolling, informing the adrenal glands of the need to release the stress hormones adrenaline and cortisol. These hormones rev up your heartbeat and send blood rushing to the areas that need it most in an emergency, such as the muscles, heart, and other important organs.

When the perceived fear is gone, the hypothalamus sends signals to all the systems informing them to go back to their default mode of operation. If the central nervous system fails to return to normal, or if the stressor doesn’t go away, the response will continue. Chronic stress is also a factor in behaviors such as overeating or not eating enough, alcohol or drug abuse, and social withdrawal.

Respiratory and Cardiovascular Systems

Stress hormones have an effect on the cardiovascular and respiratory systems of a person. Breathing gets pretty faster during stress. The physiology behind this is that the body tries as much as it can to distribute oxygen quickly to the entire body. If the person involved suffers from breathing problems such as asthma or emphysema, then stress compounds the problem of breathing.

Under extreme stress, the heart is made to pump faster and harder. Stress hormones cause constriction or narrowing of the blood vessels. Blood is then diverted to the muscles to provide energy for action. However, the downside of this is that it elevates the blood pressure leading to hypertension. As a result, the frequent occurrence of chronic stress will lay much workload on the heart, resulting in a stroke or heart attack in the long run.

Related: The Physiology of Broken Heart Syndrome

Digestive System

Under stress, the liver produces more of sugar (blood glucose) to boost the body’s energy levels. If you are under chronic stress, your body may not be able to keep up with this extra glucose surge. Chronic stress may, therefore, increase your risk of developing Type 2 diabetes.

stress and the body - diabetesThe rush of hormones, rapid breathing, and increased heart rate can also cause an upset of the digestive system. The chances of having a heartburn are increased. Stress does not directly cause ulcers but may increase your risk of having them and cause existing ulcers to act up.

Stress can also affect the way food moves through the body, leading to diarrhea or constipation. Nausea, vomiting or stomach ache is also common occurrences.

Effects On Your Health – Immunity

To some extent, stress boosts the immune system. This seems to be an added advantage. This boost helps save the person from infections and also facilitates healing of wounds by causing an increase in the production of blood platelets. However, over time, stress conversely weakens the immune system and causes a drastic reduction in the body’s natural response to pathogens. People who consistently suffer chronic stress are more susceptible to viral diseases like the flu and the common cold, as well as other infections. Recovery from an illness is also prolonged when one is under stress.

Stress Management

Stress can be managed by engaging in activities such as sleep, healthy nutrition, avoiding tobacco and alcohol intake and the use of illicit substances.

Stress And The Body  – Conclusion

It is best to see a doctor when you are not sure of the underlying cause of your stress or if you’ve taken proactive measures to ease the symptoms but they still persist. The doctor will carefully check for other potential causes. Consider seeing a professional counselor or therapist, who can help identify the causes of your stress and help you with good coping tools.

Related: 18 Tested Health Benefits of Having Sex

Addiction To Smoking! 8 Harmful Effects Of Smoking

addiction to smoking

The reasons why quitting smoking could be so hard

Smoking is not just a habit (bad) —it’s a deep addiction caused by a drug (Nicotine) that can be found in tobacco. Addiction to smoking is the number one substance that causes the most health damage around the world. There are more than two harmful effects of smoking for human body and health.

Like every other addiction, individuals who are addicted to cigarettes have a daring urge to smoke due to the balance of the body to doses of nicotine. If a person smokes, it often leads to vast changes in the function of the brain and nervous system respectively. What happens is that the brain becomes almost dependent on the nicotine to function. Because of this, traces of withdrawal are found in a person if he/she quits for a period; they no longer act or behave as they would normally.

Related: 18 Tested Health Benefits of Having Sex

1. The effects of smoking on your body

addiction to smokingSmoking doesn’t just damage the lungs; it causes harm the whole body. Research shows that smoking is the leading cause of early death as well as major illness in Newfoundland and Labrador; every year, a total of about 1000 smokers and 110 non-smokers die in that region due to the high level of cigarette consumption.


2. The Harmful Effects of Smoking on the Eyes

harmful effects of smoking - eyesAddiction to smoking can prompt various regular eye maladies, for example, age-related macular degeneration, glaucoma, waterfalls and even visual impairment.

This takes effect from the beginning of your first puff; disturbing gasses (formaldehyde, smelling salts, hydrogen sulfide) start to chip away at the touchy films of your eyes, nose, and throat. On the off chance that you keep on smoking these gases will create a smoker’s hack-One reason many smokers lean on to menthol cigarettes because menthol goes about as an analgesic to cover the disturbance.


3. The Effects on the Throat

Continuous smoking is known to produce abnormal thickening in the layers that line your throat. This thickening is joined by abnormal cell changes connected to throat malignancy (cancer). Also, Smoking aggravates the touchy films of your mouth and throat which can prompt a smoker’s hack and influence your vocal strings. THE ICE BREAKER-After 5 years of withdrawal/ are quitting, your risk of cancer of the mouth, throat, and esophagus falls to half.

4 The Harmful Effects of Smoking on the Blood

Smoking increases the Blood pressure by 10-15% adding more stress to the heart and blood vessel respectively. The harmful toxins found in cigarette smoke makes the blood thicker, triggers plaque development, makes it harder for your blood to convey oxygen and expands danger of blood clusters. During this period Carbon monoxide replaces oxygen in the red platelets, diminishing your vitality.

Do you know:  If you quit smoking within 8 hours, the level of carbon monoxide in your blood drops thereby causing an increase in the oxygen level.

 Related: what happens when you stop working out

5. The Effects on the Male/Female Reproductive System

if you quit smokingResearch shows that addiction to smoking can be a major cause of the blockage of the arteries, it restricts the free flow of blood throughout the body, thus causing Impotence. Smoking is also known to cause lower sperm count and increase the chance of irregular sperm shape and function. I’ve stopped having erectile dysfunction since I quit smoking” an ex-smoker explained. Also, Smoking is known to decrease pregnancy rate. It is also known to cause complications(for both the mother and baby) during pregnancy. Some of these problems include

  • Miscarriage
  • Stillbirths
  • Low birth weight for infants, e.t.c

Smoking leads to early menopause in women as well as unpleasant signs while in menopause.

Do you know? If you quit during pregnancy, there are lots of health benefits for both the mother and child.


6. The Effects on The Mouth

Dentist suggests that smokers have a higher risk of oral cancer compared to non-smokers. Furthermore, smoking increases the chances of gum, tooth, and mouth related diseases.


Do you know? If you quit smoking, your exposure to Oral cancer decreases rapidly after a period of 10 to 20 years (you are likely to be at the same level with a non-smoker).

7. The Harmful Effects Of Smoking On The Heart

A smoker’s heart works a lot harder than normal, and this can be related to an accumulation of fat caused by the presence of nicotine and monoxide. This substance, makes the blood vessels, as well as the arteries smaller, thus limiting the supply of blood in the heart. Addiction to smoking is also known to cause a few more damage to the heart:

  • Heart attacks,
  • Angina,
  • Hardening of the arteries,
  • High blood pressure
  • Irregular heartbeat.

Did you know? In Just about 20 minutes that you quit cigarette, your heart rate and blood pressure become healthy hence a rapid decrease of your chance to suffer a heart attack takes effect.


8. The Effects on The Lungs

harmful effects of smoking - lungsaddSmoke from cigarettes causes injury to the tissues of the lungs and air pathways. Also, the lungs work far harder than it should due to the increase in respiration. It can also cause too much mucus- this allows growth of bacteria and viruses which makes a smoker vulnerable to

  • Cold
  • Flu
  • Bronchitis, etc.

It should also be noted that there are a few other deadly diseases of the lungs caused by smoking. They are:

  • Cancer-likely caused by thickening of the bronchi lining.
  • Emphysema-Likely caused by regular exposure to smoke.

Did you know? Within 8 hours that you quit cigarette, carbon monoxide levels and oxygen increase to average.



It is imperative to note that it takes lots of willpower to replace habits and regular rate of smoking with new healthy choices of living. However, Withdrawal/quitting smoking is often found to be uneasy, and most people have been found to go back to it because they are unable to handle these feelings. I advise you seek help from a therapist or a counselor.


Related: 11 Important Facts About Your Immune System You Need To Know

7 Best And Worst Foods For You. Eat Healthy!

Best And Worst Foods For You

Just because you’re eating a balanced diet, ensuring your meals are laden with vegetable and fruit, doesn’t mean that you’re necessarily eating healthy. Some types of foods are healthier and some should be completely avoided while others ought to be taken with caution. Here is the list of best and worst foods for you and your health.


The best kinds of veggies are usually dark leafy greens. The darker or richer the color, the better. These include kale, spinach, collards, mustard greens, romaine, turnip, and broccolini. They are packed with minerals, vitamins, and phytochemicals that assist the cells and help build your immune system. Most of them are bitter so if you don’t fancy the taste, you can try taking them in your smoothies. This will make them more palatable without compromising the nutritional value they hold.

Best And Worst Foods For You - broccoliCruciferous vegetables are also good veggies. They include broccoli, cabbage, cauliflower, and Brussel sprouts. These are rich in antioxidants and research shows that they are key in helping minimize the risk of cancers because they contain the phytochemical sulforaphane.

Bad veggies are those found in cans. Any canned veggie is not good for you because they are usually stripped of some key nutrients and fiber. They are also laden with sodium which when consumed in excess has a negative impact on your health. The nutritional value in canned veggies is extremely low. The additives, sodium, sugar and other flavorings contained in them further make them dangerous for consumption. If you must take your veggies from a can, opt for the frozen option. They are healthier, they are ideal fresh vegetables that have been flash frozen. They, therefore, do not contain any chemicals or additives.

Best And Worst Foods For You - canned foodThe other type of bad veggies is starchy vegetables. These include peas, pumpkin, corn, yams, and squash. They usually contain fewer minerals, vitamins, and fiber compared to the non-starchy veggies.  They also have more calories in comparison with their counterparts. When portions are not taken with caution, they can easily cause weight gain that is why it can be one of the worst foods for you.

Related: Are Fries Bad For You?


Best And Worst Foods For You - black beansThe best legumes include cooked black beans, chickpeas, and pinto beans. They are a great substitute for meat. Combined with vegetables and whole grains, they make for a very healthy meal. Because they are whole plant foods, they tend to be extremely rich in plant protein and fiber. Cooked beans have been associated with reducing the risk of obesity and other chronic illnesses.

Canned beans, however, fall in the category of the worst legumes. They contain copious amounts of sugar and sodium. If you must take your beans from a can at least rinse them off before consumption. Avoid buying beans soaked in tomato sauce and instead cook your own source and add the rinsed canned beans into it.


Best And Worst Foods For You - avocadoAvocado is one of the best fruits. Although high in fat, it has the good kind of fat known as monounsaturated fatty acids. They are a great source of not just healthy fats but also many other essential nutrients such as vitamin B, E and fiber, and potassium.  Just a quarter piece of an avocado in your daytime salad is great for boosting energy.

Raspberries, blueberries, strawberries, and blackberries offer polyphenolic, antioxidant and anthocyanin benefits. Berries are rich in vitamin C and few calories.  Blueberries are rich in antioxidants and are associated with reducing the risk of dementia and heart disease. A cup contains only 80 calories. They are a great source of collagen and promote manganese and vitamin C. 3 cups a week is adequate for an adult.

Frozen fruits are also good fruits because they are frozen at the harvest source and therefore their nutrients remain intact. When buying them, however, ensure that there no other ingredients on the label except fruit. They can be used in smoothies or thawed and enjoyed the whole.

The worst foods for you include the fruits used in making commercial juices. Often the labels claim that the juices are made from real fruit but the truth is, they often are filled with sugar, artificial sweeteners, and empty calories. Sometimes manufacturers use artificial sweeteners in place of sugar so that the amount of sugar in the labeling appears little.  Sweeteners usually increase cravings for salty, sugary and fatty foods. Juiced whole fruit concentrates should also be avoided because they lack fiber and contain loads of sugars.

Since fruit is naturally sweet, there is no need to add sugar or sugar-based enhancers to it. This is why canned fruits are not good for consumption. The added sugar in them only adds to the calories. For instance, raisins are simply shriveled up grapes. A cup of raisins, however, contains more calories than a cup of fresh grapes because of the sugar content in the former.


Many people avoid consuming grains in an attempt to lose weight and enhance their health. The truth, however, is that unless you suffer from celiac disease are gluten intolerant, you should take whole grains on a daily basis. They are rich in fiber, vitamins, plant proteins, phytochemicals, and minerals.

Best And Worst Foods For You - oatsOats are rich in folate, omega 3 fatty acids, potassium, and fiber. This makes them ideal for the heart as they lower cholesterol and help in burning fat. Avoid packaged oats filled with added sugars. Instead, opt for old-fashioned unsweetened oats and add some honey and fruit in them to make them more palatable.

Ancient grains are also good grains. These include quinoa which is extremely rich in protein, teff that has copious amounts of calcium, lysine, and fiber.

Bad grains are found in foods such as pasta, white rice, white bread, pretzels, and crackers. These foods don’t contain germ and bran which is the most nutritious aspect of ancient grains. These foods are made from grain with a high glycemic index. This means that sugars are absorbed into your bloodstream faster causing a spike in your blood sugar levels.  This can lead to your stomach digesting the food too fast and therefore leading to over-consumption of calories. To tell if the grain is whole or not is by ensuring that the first word on the label reads whole e.g. whole grain bread.  If the first ingredient on the label is wheat, then chances are the grain is the bad kind of grain.

best and worst foods for you - white breadMost cereals are also bad grain because they contain as much sugar as candy bars.  If you buy cereal on a regular, choose to take it with fresh fruit instead of adding sugar into it.


best and worst foods for you - seafoodSeafood is the healthiest kind of protein you could ever eat.  It is loaded with omega fatty 3 acids that help in reducing inflammation, lowering the risk of asthma, irritable bowel syndrome and even cancers. It also helps in lowering blood pressure. Research has also shown that individuals who take a lot of seafood are less likely to suffer from anxiety and depression.

Another good source of protein is skinless chicken which is less saturated with fat in comparison to red meat.  It’s a great source of niacin that assists the body in turning the food you eat into fuel. It also contains selenium which is key for the immune system’s health as well as cognitive function.  It is packed with protein and has few calories.

Tofu is also a great source of protein. It’s a great option for vegetarians because it is a plant-based protein.  It is made from soybeans’ curd that is pressed into sliceable pieces that become firm and make a great substitute for meat.

Nuts are also a great source of protein. They are also rich in healthy fats, minerals, and vitamins. Avoid taking nuts that are roasted in oil and packaged and instead opt for raw nuts that are dry roasted and with no added salt.

Eggs are also a great source of protein and not just the egg whites but the yolk as well. At one time nutritionists thought that egg yolks contained a lot of cholesterol that could lead to a spike in one’s blood cholesterol. Further research has however shown that eating foods that are high in cholesterol do not necessarily mean that one’s blood cholesterol will spike. Egg yolks have copious amounts of Vitamin E and choline both of which help in metabolism regulation and brain health.

Red meat, on the other hand, is one of the worst proteins. It includes lamb, beef, and pork. Although rich in zinc which is essential for your health, it also contains a lot of saturated fat and is very high in cholesterol. A lot of red meat has been linked to many chronic illnesses including type 2 diabetes and heart disease. Research has also shown that red meat increases the risk of contracting inflammation in the bowel and diverticulitis. Smoked, grilled and barbecued meat has also been linked to various types of breast cancers.

Some processed food once in while is permissible but it’s advisable to limit the amount and frequency of consumption. Processed meats such as hot dogs, deli meats, cured selections, and sausages tend to contain large amounts of preservatives, sodium, and saturated fats.


Greek yogurt is the best kind of daily and contains twice as much protein as regular yogurt. Low green yogurt is a better option because it contains less fat and more protein per serving. It’s great on the go snack especially when you add some nuts to it or add it to your smoothies. It’s also a great substitute for sour cream and mayonnaise.

The worse kind of yogurts are the flavored ones. They contain about 30 grams of added sugar. A chocolate bar on average contains about 27 grams. This means that when you take a flavored yogurt, you are consuming more sugar than you would take a chocolate bar. It’s advisable that you buy yogurt that contains less than 10 grams of sugar and no less than 6 grams of protein.

When it comes to cheese, cottage cheese is the best. It’ rich in protein and contains few carbohydrates. It’s versatile and can be blended into smoothies, added to pancakes and prepared in many other ways. One of the best things about cottage cheese is that it fills you up and eliminates the need for consuming too many carbohydrates.

best and worst foods for you - yelow cheeseNot all cheese is good for you. Substitute processed cheese which looks like yellow squares is not good because it contains high amounts of sodium. A two-slice cheese sandwich made from processed cheese slices can contain up to 700 milligrams of sodium. This is almost half of what an adult should consume in a day.


Often people assume that all fatty foods are bad. However, there are good fats and bad fats.  Trans fats are what is found in baked goods, fried foods and many processed snacks and they are often in the form of partially hydrogenated oils. Manufacturers favor trans fats because they are very easy to use, they are cheap to produce and they can last for a very long time before going bad. The downside, however, is that they are very bad for one’s health. First, they raise your bad cholesterol levels (LDL) and reduce your good cholesterol levels (HDL). Eating foods rich in trans fats for long increases the risk of stroke and heart disease. Thanks to the Food and Drug Administration ban on trans fats which take effect in 2018, we will not have them as a problem anymore.

Best And Worst Foods For You - olive oilVirgin olive oil is one of the good fats and it helps in lowering the risks of stroke, heart disease, osteoporosis and type 2 diabetes. Olive oil is rich in antioxidants and it also helps increase your body’s capacity to absorb other antioxidants found in veggies. Research has also indicated that olive oil is essential for a long life and overall well-being.

It’s extremely difficult to tell whether the food you are buying from the grocery is the healthier option by reading the ingredients indicated in the labeling. Whenever you can, choose to buy fresh organic foods that have little or no chemicals in them if you hope to attain optimal health.

Related: Iѕ Juiсing Hеаlthу fоr You and for your Kidѕ?

Are Fries Bad For You? 4 Toxic Substance Contained in Fried Potatoes

are fries bad for you

Have you ever thought “ are fries bad for you ”? Many people are indeed consuming poison each day without a second thought. Eating this junk food can make you add weight, and even the slightest amounts are linked to the high rate of mortality. So, what food could be so deadly that it causes health problems and yet is so common in our food supply that many Americans are eating up to four servings every single day? This toxic food is called Fried Potatoes.

According to The American Journal of Clinical Nutrition, a study carried on 4,440 subjects, from ages 45-79 showed that for over eight years, those who consistently ate fried potatoes, hash browns and potato chips every week have a double risk of premature death. Potatoes are a healthy food rich in fiber, magnesium, potassium and other beneficial antioxidants.

So, are fries bad for you and what is it that makes fried potatoes toxic?

It’s all about the cooking oil. Some cooking oils, such as avocado oil, olive oil, are good for you while other oils that are high in trans-fat are harmful to your body. Dr. Veronese said while speaking to CNN, “… We believe that the cooking oil, that’s rich in trans-fat, is a major factor in explaining mortality in those eating more potatoes”.

are fries bad for you - oil4 unhealthy substance found in fried potatoes:

  1. Glycemic Carbohydrates

Fried potatoes contain high glycemic carbohydrates which increase fats in your body. It increases the hormone insulin in your circulatory system (the bloodstream) which transport nutrients into the cells, but when the carbohydrates are digested, it converts into glycogen which is stored in your body as fat thereby doubling your weight.

Related: Worst foods for you

  1. Trans Fats

Trans fats are another deadly substance found in fried potatoes, Although, in recent years, there has been a high reduction in its usage in America, most fast foods in the world are still using it.

Trans fats come mostly from hydrogenation of vegetable oils which alters the cis-transfiguration of oils.  When found in the body, it causes considerable damage by modifying most vital chemical reactions that produce our body’s energy. It also leads to coronary heart disease, stroke, liver disease, cancer, and diabetes.

A Research carried out on 80,000 women showed that for every 2% increase in the diet of trans fats, there was an additional 93% increase in the incidence or prevalence of heart disease. If you are going to fry potatoes, then I suggest you use avocado oil or coconut oil, which does not contain trans fat and are stable at high temperatures.

You might also like: Iѕ Juiсing Hеаlthу fоr You and for your Kidѕ?

  1. Salt Content

are fries bad for you - saltFried potatoes are very high in sodium chloride, and a small serving at a regular fast food outlet contains around 160 mg to 740 mg of salt, while a generous serve of fried potatoes has between 330 and 1530 grams. It has been recommended by the U.S. Centers for Disease Control and Prevention that the salt intake should be low to reduce your risk of heart disease and other health issues common with high salt intake. Unfortunately, this looks unrealistic as long as a salt-laden fried potato is still a staple diet.

  1. Acrylamide

Do you know by deep frying potatoes you produce a high amount of a substance called acrylamide? I guess not. In an average American diet, Fried potatoes are one of the sources of acrylamide. Acrylamide is formed when cooked at high temperatures, and we all know that new fast food outlet now uses high temperature when cooking. It is said to be carcinogenic and genotoxic, so, if you want to stay healthy check your intake of fried potatoes.


If you’ve read to this point, I hope you’ll remember how toxic consuming unhealthy food like fried potatoes does to your body. Therefore, if you want to stay healthy, it’s best you limit your intake of this toxic substance and next time when somebody asks you “are fries bad for you”? You already know the answer…


Recommended read:

The Physiology of Broken Heart Syndrome. Is It Deadly?

broken heart syndrome

Is it possible for one to die from a broken heart? But what exactly is a broken heart in the first place? A lot of health experts and researchers have hinted that broken heart syndrome is a real thing. A broken heart is best known for causing emotional distress but it can do more than that. It can actually compromise your heart health and cause very real heart problems.

As a matter of fact, if an emotional stressor such as the death of a loved one, or a broken relationship triggers a broken heart syndrome, there are very high chances that it may affect your heart health to such an extent that early death becomes a possibility. In medical terms, broken heart syndrome is otherwise known as stress-induced cardiomyopathy or Tako-tsubo cardiomyopathy. It can occur in both healthy and unhealthy individuals. It is triggered by an emotional stressor and is often wrongly diagnosed as a heart attack.

broken heart syndrome - stressIf treatment is delayed or put off, the broken heart syndrome can result in failure of the heart muscle (for a short term though). However, if it is arrested on time, it can be well treated without permanent damage.

The Cause of Broken Heart Syndrome

Broken heart syndrome has great adverse effects on a person’s physical health. This is in spite of the fact that it is most often caused by an external or mental stressor. Truth be told, the exact cause of broken heart syndrome is unknown. However, preliminary research suggests that it is caused (or maybe partly) by a surge in stress hormones.

To be very specific, a broken heart undergoes a lot of stress. This stress then causes a sudden surge of hormones such as epinephrine to flood your body system, and this causes a temporary weakening of the heart. These influxes of hormones also result in an enlargement of the heart’s chambers, reducing the ability of that specific chamber of the heart to pump properly. Also, the stress hormones may also contribute to the heart defect by causing the constriction of the vessels that supply the heart.


The Complications and Risk Factors of Broken Heart Syndrome

Research has indicated that about two percent of heart attack patients are actually suffering from a broken heart syndrome. Women tend to be at a higher risk of getting this defect than men, with 90 to 95 percent of all patients being female. Another factor that greatly increases one’s chances of getting this disorder is age. Majority of patients with broken heart syndrome are over 50 years of age.

Broken heart syndrome is more common among women who are past the menopause age. However, why this is so, is unknown. There are suggestions that it may be due to hormonal differences caused by menopause. Complications of broken heart syndrome include peripheral edema, pulmonary edema (buildup of fluid in the lungs), hypotension (low blood pressure), disruptions in a heartbeat, and heart failure.

The Symptoms of Broken Heart Syndrome

According to research, broken heart syndrome can cause symptoms which are similar to those experienced during a heart attack and stroke. The most common include sudden and intense chest pain, shortness of breath, irregular heartbeat, and feelings of weakness.

broken heart syndrome - heart attackHow is it Diagnosed?

A number of factors are usually considered by physicians in the diagnosis of broken heart syndrome. A test of a combination of the tests listed below can be used to diagnose the problem.

  • Physical examination and a review of the patient’s medical history
  • An electrocardiogram to study the electrical activities going on in the cardiac muscles
  • Echocardiogram to study the anatomy and physiology of the heart
  • Chest x-ray to see if the heart is enlarged
  • Cardiac magnetic resonance imaging. This test provides a detailed an image showcasing a detailed structure of the heart.
  • Coronary angiogram, which is a special X-ray using dye injected into the blood vessels of the heart.

The Treatment

It should be noted that standard treatment procedures do not exist for broken heart syndrome. Your physician will, therefore, recommend one based on your condition at the time. If no specific diagnosis is made, then the patient may receive the same treatment used for general cases of heart attack. Broken heart syndrome treatment could include medicines to relieve edema, treat blood pressure, or manage stress hormones.

The doctor can stop treatment once there is a significant improvement in the health condition of the patient. Treatment is often effective within a month’s time. It is always advisable that patients adhere to a healthy lifestyle alongside treatments. Counseling is also an important component of the treatment.


Heart specialists have reported that it is not too common to have a repeat episode of broken heart syndrome. However, it does help to maintain a healthy lifestyle that includes exercising, eating nutritional foods, and avoiding smoking tobacco products. Patients should endeavor to get regular medical checkups and surround themselves with people who are supportive. It can be comforting to know that recovering from broken heart syndrome is possible with the right treatment. The exact causes, however, continue to be the subject of a lot of research.

Learn more:


18 Tested Health Benefits of Having Sex

benefits of having sex

When most people think of sex they think of the pleasure it provides to the participants. Sex is, however, more valuable for your health as well. Below are some of the key health benefits of having sex.

1. Boosts immune system

Studies have shown that people who engage regularly rarely get sick compared to those that are not sexually active. Sex improves your body’s ability to create antibodies that protect you against viruses, bacteria and other germs that cause illnesses. Sex on its own is not sufficient to give you an immune system that is robust. You will also need to exercise, eat right, get enough sleep and ensure your vaccinations are up to date if you hope to have a strong immune system.

2. Boosts libido

benefits of having sex - boosts libido
It may sound a bit strange but the truth is, the more sex you engage in, the higher your libido gets. So if your libido has been waning, try having regular sex and before you know it, your sexual desires will be at the peak. Some women experience pain and vaginal dryness making it difficult to enjoy sex. Enhanced sexual activity can resolve this problem as well. This is because sex encourages vaginal lubrication, the elasticity of vaginal tissues, and blood circulation in the vagina all of which make sex better, more pleasurable and heightens libido.

3. Bladder control in women

About 30% of women suffer from urinary incontinence at some point in their lifetime. Experiencing orgasms on a regular basis helps in working out the pelvic floor muscles of women thus toning and strengthening them. The orgasms activate similar muscles to those activated by performing Kegel exercises. When your pelvic muscles are stronger, the risk of urine leaks and accidents are minimized even in old age.

4. Lowers blood pressure

benefits of having sex - prevents aging - lower blood pressure
Do you suffer from blood pressure? Then, sex might just be the solution for you. Studies have indicated that there is a link between lower systolic blood pressure and intercourse. Systolic blood pressure is the number that appears first on the test. So if you suffer from high blood pressure and are tired of all the medication strategies, then using sex as part of your therapy might be a good option. Please note that sex on its own might not be able to help you with your blood pressure so do not eliminate taking medicines altogether. Sex can, however, help you lower it more significantly in addition to your medication.

5. Good exercise

Just like any physical activity, sex is great for burning calories too! During sex, your heart rate increases and you utilize most of your muscle groups thus burning 5 calories each minute. You can however not reap the same benefits from sex as you would at the gym but an active sex life is a great way to add to your physical activity.

6. Prevents heart attacks

benefits of having sex - prevents heart attack
If you want to enjoy a healthier heart, invest in more sex. Sexual activity boosts the levels of hormones such as testosterone and estrogen, keeping them in check. When these hormones are not balanced, it is easy to develop osteoporosis or even heart disease. If you want a healthy heart, the more sex you engage in, the healthier your heart becomes. A particular study showed that men who engaged in sex two times every week were 50% less likely to develop heart disease in comparison to their less sexually active counterparts.

7. Relieves pain

Any kind of sexual stimulation including orgasms and masturbation helps in lessening pain. During sexual acts, your pain threshold increases while the sensation of pain is reduced. Orgasms cause some hormones that help in blocking the pain signals to be released. Some women have said that masturbation helps get rid of the pain usually experienced during menstrual cramps, headaches, and arthritis flares.

8. Lowers prostate cancer risk

benefits of having sex - lover risk prostate cancer
Studies have indicated that sex could be key in helping keep prostate cancer at bay. A study indicated that men who ejaculated an average of 21 times in a month had a lower risk of developing prostate cancer in comparison to their male counterparts who ejaculate fewer times. How the ejaculations occur is not relevant whether through masturbation, intercourse or nocturnal emissions. It is important to note that there is more to preventing prostate cancer than frequently ejaculating.

9. Improves sleep

Orgasms stimulate the release prolactin, a hormone that aids in sleeping. Sex can, therefore, help you sleep better. Prolactin hormone helps one feel sleepy and relaxed. This could be one of the reasons why most individuals tend to fall into a heavy sleep after engaging in sex.

10. Relieves stress

benefits of having sex - relieve stress
This is another great benefit of having sex if you are stressed, a good shag might just help you become more relaxed. Sex relieves stress almost immediately. During sexual intimacy, as people hug, touch and become emotionally attached, feel-good substances are released from the body thus promoting calmness and bonding. Sexual arousal helps in the release of other substances that provoke the pleasure and reward system of your brain. This, in turn, fosters closeness and intimacy which can relieve anxiety and promote overall health.

11. Burns calories

benefits of having sex - burn calories
Want to burn some extra calories? Then have as much sex as you can. Studies have shown that people burn as much as 180 calories in about half an hour. The number of calories you burn in thirty-two half hour sessions is equivalent to 3,570 calories. Of course, sex on its own is not sufficient to burn all the calories needed for overall fitness, but it definitely plays a part in it.

12. Improves cardiovascular health

While some individuals worry that too much sexual activity can cause a heart attack or stroke, research has shown that the frequency of sex has does not raise one’s risk of getting a stroke. In fact, it protects one from heart attacks as well. Men who engage in sex at least twice every week have a 50% lower chance of getting strokes and heart attacks.

13. Enhances well-being

As human beings are wired for social interactions with family, friends and significant others. Close connections make one happier and healthier. That is why regular sex can help promote general wellness.

14. Improves intimacy

benefits of having sex - well being
Kissing, cuddling and making love are all ways of building intimacy in relationships. Sex and orgasm cause the release of oxytocin hormone which helps in bonding. This is why it is called the love hormone. Premenopausal women who constantly get hugs and cuddles from their partners tend to have less severe symptoms of menopause.

15. Prevents aging

benefits of having sex - prevents aging
Forget plastic surgery and expensive creams to keep you looking young. Sex causes the release of hormones testosterone and estrogen which are key in helping stay young and look vital. Estrogen helps make your skin soft and your hair lustrous.

16. Promotes longer life

Sex could help you live longer. People who are sexually active and enjoy orgasms on a regular basis tend to live longer. Perhaps the fact that sex also releases hormones and chemicals that increase happiness and promote health could be another reason why it promotes longer lifespans.

17. Boosts brain power

Research has shown that sex might help your brain perform better. Researchers have found that during sex, the brain switches into an analytical mode of processing and thinking. It also stimulates the memory part of the brain.

18. Promotes fertilization

Fertility experts have found that men who ejaculate regularly tend to have sperm that is of a higher quality. Their sperm DNA also tends to be less fragmented. This implies that it is healthier and therefore has a higher likelihood of fertilizing the egg in a woman.

11 Important Facts About Your Immune System You Need To Know

Improving On Your Sex Life

From the list above, it is evident that sex is important for general wellness. However, not everyone has an easy time engaging in sex or even enjoying. So how can you enhance your sex life to be able to reap all the benefits?

• Avoid criticizing your partner.

Sometimes people get put off when their partner is not able to touch them or perform sexual acts as they prefer. Criticizing your partner will only ruin the mood and probably get you no sex. It’s better to guide them lovingly so that you both learn what does it for you. When you understand each other’s needs during sex, it will become more pleasurable and intense.

• Be honest about changes in your body.

Women due to their cycles have a lot of changes that occur in their bodies from the dry vagina to headaches and hot flashes. It is important to let your partner know what your body is going through so that you can both find the sexual activity that is comfortable for you. Teach your partner how to keep you stimulated during those times so that you don’t lose interest in sex.

• Don’t equate sexual performance with love.

Not everyone is a master in sex and just because your partner is having a little difficulty satisfying you sexually doesn’t mean that they do not love you. Sex is an activity that can be learned. Invest in learning each other’s bodies and how to please each other. There are many guides both written and in video form that can help build a healthy sexual relationship and in turn develop a stronger bond between you and your partner. You can never exhaust learning about sex and as you get older your needs and preferences might change so enjoy exploring sex with your partner continuously.

• Get help if you need it.

Sometimes people get frustrated when they cannot perform as they hope to. If you suspect that you might have an underlying condition that is limiting your ability to engage in or even enjoy sex, seek medical or professional help. Some challenges such as erectile dysfunction can be treated. Women who suffer from the dry vagina can also get help so that they are able to enjoy sex without pain. As long as you’re open and honest about your condition, nothing is impossible.

• Educate yourself on matters sex.

Find out what options are out there to enhance sexual activity. It could be sex toys and other paraphernalia that could possibly make your sex life more exciting. You will not discover what your body enjoys the most unless you educate yourself on the various options out there. Read books and other material as well to discover the various ways in which you can make sex exciting.

• Be patient with yourself and your partner and get all the benefits of having sex

Let’s face it. Over thinking and over analyzing sex can make it seem like work and remove all the fun from it. Why not focus on just being together with your partner. The more relaxed and in tune you are with each other, the easier it will become for you to enjoy sex. It also takes time before people can understand each other’s sexual needs so don’t rush it. Be patient and enjoy the process.

• Invest in lubricant.

Vaginal dryness can occur as a result of excess sexual activity but it tends to get worse in premenopausal women and at some point during the woman’s cycle. When your vagina is dry, it is impossible to enjoy sex and you can, in fact, cause harm to your vaginal walls. The lubricant that is water-based is the most ideal for ensuring that your vagina stays moist throughout sex thus making it pleasurable for both you and your partner. When buying lubricant be careful about the kind you choose to buy because some are flavored and might contain substances that could cause an allergic reaction or discomfort.

• Practice touching.

benefits of having sex - touchingTouch stimulates attraction which stimulates arousal. If you are not fully aroused you cannot enjoy sex. Learn where and how to touch your partner so that they become aroused. Once aroused you not only enjoy sex but by touching right, you can have prolonged sex because you and your partner will stay stimulated for a longer time.

Overall, sex is a significant part of most adult lives. That not said, not everyone engages in sex due to various reasons including religion. If you are sexually active, make it count so that you reap all the benefits of having sex that come with it.

Related: What happens when you stop exercising

20 Minute Vacation: The Amazing Health Benefits Of Meditation

health benefits of meditation

Mеditаtiоn iѕ gаining mаinѕtrеаm ассерtаnсе аѕ a bеnеfiсiаl рrеvеntivе hеаlth рrоgrаm. Onсе thоught оf аѕ оnlу fоr еаѕtеrn mоnkѕ рrасtiсing in rеmоtе саvеѕ in thе mоuntаinѕ оf Indiа, tоdау еvеrуоnе frоm buѕу еxесutivеѕ tо ѕtudеntѕ аrе еnjоуing thе рrасtiсаl rеѕultѕ and great health benefits of meditation.

Mеditаtiоn iѕ оnе оf thе bеttеr-ѕtudiеd аltеrnаtivе thеrарiеѕ, аnd it hаѕ bееn ѕhоwn tо рrоvidе a widе rаngе оf hеаlth bеnеfitѕ. Mоrе аnd mоrе dосtоrѕ аnd hоѕрitаlѕ аrе rесоmmеnding mеditаtiоn аѕ аn еffесtivе ѕtrеѕѕ buѕtеr аnd uѕеful ѕuрроrt fоr раtiеntѕ оf hеаrt diѕеаѕе аnd mаnу оthеr сhrоniс аnd асutе соnditiоnѕ.

health benefits of meditationMеditаtiоn саn hеlр уоu “Tаkе a 20 Minutе Vасаtiоn” withоut рhуѕiсаllу gоing аnуwhеrе. Pluѕ it iѕ рrоvеn tо рrоvidе a rаngе оf еxсеllеnt hеаlth bеnеfitѕ ѕuсh аѕ рrеvеnting рrеmаturе аging аnd lоwеring сhоlеѕtеrоl… аnd with tоdау’ѕ “mеditаtiоn tесhnоlоgiеѕ” thаt уоu will rеаd аbоut bеlоw, mеditаting iѕ muсh еаѕiеr thаn уоu mау think!

Thе еffесtivеnеѕѕ оf mеditаtiоn соmеѕ frоm thе fасt thаt оnе саn асhiеvе a ѕtаtе оf dеер rеlаxаtiоn in juѕt a fеw minutеѕ. Whеn wе ѕеttlе dоwn intо a ѕtаtе оf dеер rеlаxаtiоn, thе bоdу аnd mind аrе rеfrеѕhеd аnd rеvitаlizеd. Thiѕ givеѕ uѕ mаnу gооd еffесtѕ thаt аrе bоth immеdiаtе аnd lоng lаѕting.

8 Health benefits of meditation

  1. Lоwеr Blооd Prеѕѕurеhealth benefits of meditation - lower blood presure
  2. Bеttеr Slеерhealth benefits of meditation - beter sleep
  3. Anti-аging
  4. Lеѕѕ Anxiеtу
  5. Fаѕtеr hеаling
  6. Dесrеаѕеd ѕubѕtаnсе аbuѕе
  7. Lоwеr Chоlеѕtеrоl
  8. Strоngеr Immunе Rеѕроnѕе

Related: 11 Important Facts About Your Immune System 

Mеditаtiоn, Strеѕѕ аnd a Hеаlthу Hеаrt

Thе rеѕultѕ аbоvе hаvе bееn dеmоnѕtrаtеd in mаnу rigоrоuѕ ѕсiеntifiс ѕtudiеѕ. Rеѕеаrсhеrѕ hаvе fоund thаt mеditаtiоn lоwеrѕ lеvеlѕ оf ѕtrеѕѕ hоrmоnеѕ. In fасt, bу dесrеаѕing thе lеvеl оf оnе ѕuсh hоrmоnе – ерinерhrinе – mеditаtiоn hаѕ bееn ѕhоwn tо rеduсе thе аmоunt оf сhоlеѕtеrоl in thе blооd аnd thеrеfоrе hеlр аrtеriеѕ tо rеmаin сlеаr. Rеduсtiоn оf ѕtrеѕѕ hоrmоnеѕ аlѕо ѕuрроrtѕ thе hеаlthу funсtiоning оf thе immunе ѕуѕtеm.

health benefits of meditation - healthy heartThiѕ rеduсtiоn in ѕtrеѕѕ hоrmоnеѕ mау bе еxрlаinеd bу thе rеlаxеd ѕtаtе thаt соmеѕ аbоut thrоugh mеditаtiоn. Elесtrоеnсерhаlоgrарh (EEG) ѕtudiеѕ оf thе brаin in thоѕе whо аrе mеditаting ѕhоw thаt mеditаtiоn bооѕtѕ thе intеnѕitу оf аlрhа wаvеѕ – аѕѕосiаtеd with ԛuiеt, rесерtivе ѕtаtеѕ — tо lеvеlѕ nоt ѕееn еvеn during ѕlеер. Thiѕ rеlаxеd ѕtаtе соmbаtѕ аnxiеtу, аnd thiѕ iѕ соnfirmеd bу rеѕеаrсh whiсh hаѕ fоund lоwеrеd lеvеlѕ оf lасtiс асid in thе blооd. (High lеvеlѕ оf lасtiс асid аrе аѕѕосiаtеd with аnxiеtу.) Anоthеr еffесt оf mеditаtiоn iѕ thаt brеаthing ѕlоwѕ, ѕо thе bоdу uѕеѕ lеѕѕ оxуgеn.

Mеditаtiоn hаѕ bееn fоund tо bе раrtiсulаrlу hеlрful fоr thе hеаrt. Mеditаtоrѕ hаvе bееn fоund tо hаvе imрrоvеd blооd сirсulаtiоn, аѕ wеll аѕ a lоwеrеd hеаrt rаtе, whiсh рlасеѕ lеѕѕ dеmаndѕ оn thе hеаrt.

A 1998 ѕtudу рubliѕhеd in Pѕусhоѕоmаtiс Mеdiсinе ѕhоwеd thаt реорlе whо рrасtiсеd trаnѕсеndеntаl mеditаtiоn (TM) hаd lоwеr lеvеlѕ оf liрid реrоxidе thаn thоѕе whо didn’t. Liрid реrоxidе саn соntributе tо аthеrоѕсlеrоѕiѕ аnd оthеr сhrоniс diѕеаѕеѕ аѕѕосiаtеd with аging. A 1999 ѕtudу рubliѕhеd in thе ѕаmе jоurnаl ѕhоwеd thаt реорlе whо рrасtiсеd TM hаd lоwеr blооd рrеѕѕurе immеdiаtеlу аftеr mеditаting thаn did thе соntrоl grоuр.

Hеlр fоr Fibrоmуаlgiа, Pѕоriаѕiѕ, IBS, аnd Mоrе

A 1998 ѕtudу in Altеrnаtivе Thеrарiеѕ ѕhоwеd thаt mеditаtiоn hеlреd dесrеаѕе ѕуmрtоmѕ ѕuсh аѕ раin аnd ѕlеерlеѕѕnеѕѕ in раtiеntѕ with fibrоmуаlgiа, a diѕеаѕе сhаrасtеrizеd bу muѕсlе раin, fаtiguе, аnd mild-tо-mоdеrаtе dерrеѕѕiоn.

In a 1998 ѕtudу аt thе Univеrѕitу оf Mаѕѕасhuѕеttѕ Mеdiсаl Cеntеr, рѕоriаѕiѕ раtiеntѕ whо liѕtеnеd tо a mindfulnеѕѕ mеditаtiоn аudiоtаре during thеir ultrаviоlеt light thеrару еxреriеnсеd fаѕtеr hеаling thаn thоѕе whо hаd thе light thеrару аlоnе.

Mеditаtiоn hаѕ аlѕо bееn аѕѕосiаtеd with a lоngеr lifе ѕраn, bеttеr ԛuаlitу оf lifе, fеwеr hоѕрitаlizаtiоnѕ, аnd rеduсеd hеаlth-саrе соѕtѕ. It hаѕ аlѕо ѕhоwn рrоmiѕе аѕ аn аdjunсt thеrару in rеliеving mild dерrеѕѕiоn, inѕоmniа, tеnѕiоn hеаdасhе, irritаblе bоwеl ѕуndrоmе, аnd рrеmеnѕtruаl ѕуndrоmе (PMS), аѕ wеll аѕ in соntrоlling ѕubѕtаnсе аbuѕе.

Mеditаtiоn iѕ Eаѕiеr Thаn Yоu Think!

With ѕuсh оvеrwhеlming еvidеnсе оf thе bеnеfitѕ оf mеditаtiоn, whу iѕn’t еvеrуоnе mеditаting?

Oftеn thе оbѕtасlе iѕ thаt mеditаtiоn iѕ thоught tо bе diffiсult аnd rеԛuiring уеаrѕ оf рrасtiсе tо bесоmе “gооd аt it.” Thе rеаlitу iѕ thаt thеrе аrе mаnу diffеrеnt ѕtуlеѕ оf mеditаtiоn аnd mаnу аrе vеrу еаѕу tо lеаrn аnd bring bеnеfitѕ frоm thе ѕtаrt. Sоmе реорlе еvеn find wауѕ tо mеditаtе оn thеir оwn, ѕеtting аѕidе a ԛuiеt timе tо ѕit аnd “ѕimрlу bе.” Uѕuаllу, hоwеvеr, ѕоmе inѕtruсtiоn iѕ nееdеd.

Thеrе аrе bооkѕ, CDѕ, сlаѕѕеѕ, аnd wеbѕitеѕ whiсh оffеr inѕtruсtiоn in mеditаtiоn. Thеrе аrе mаnу diffеrеnt ѕtуlеѕ оf mеditаtiоn, аnd finding thе right mеditаtiоn fоr уоu mау tаkе ѕоmе triаl аnd еrrоr. It’ѕ imроrtаnt tо find a mеthоd whiсh fееlѕ nаturаl, еаѕу аnd rеlаxing.

Thе еѕѕеnсе оf ѕuссеѕѕful mеditаtiоn iѕ rеlаxаtiоn. Thе hеаlth bеnеfitѕ of meditation саn еаѕilу bе ѕееn tо rеѕult frоm a ѕtаtе оf rеlаxаtiоn in mind аnd bоdу. Anуthing thаt уоu саn dо whiсh rеlаxеѕ уоu dеерlу саn bе thоught оf аѕ mеditаtiоn. Whаtеvеr wау уоu сhооѕе, wе еnсоurаgе уоu tо ѕtаrt аnd wiѕh уоu реасе оf mind аnd thе vеrу bеѕt оf hеаlth!

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