All posts by admin

7 Simple Tips to Lose Weight Which are Easy to Follow

You will find tons of information on tips to lose weight on the internet and if you are sure to follow them come what may, then surely you will be blessed with what you desire.

But this very thing may not be easy for everyone, keeping in mind the busy schedules or the kind of lifestyle one has adopted.

Even if you have taken up your mission to lose weight fast,  many times you may have those lag days when you just don’t feel like giving it a go.

In such circumstances, rather than not doing anything its always better to follow some simple tips to lose weight.

So if you are a busy mother,  a working professional,  overweight but not willing to sweat it out or you are just not in the mood to work out…

Here are 7 Simple Tips to Lose Weight Which are Easy to Follow

  1. Reduce water retention 

In all the fuss regarding weight loss, we don’t pay enough attention to water retention in our body.

So the first aim should be to balance fluid levels in the body

Water retention is going to add some extra weight over your average body weight and gives you a chubby appearance.

Drink enough water every day. If your body is low on water then it is going to hold on to water present inside your body.

High salt intake also tends to hold on to water inside your body. If your meals are high in salt then you have to cut down on the salt.

Avoid junk food, packaged food and fast food which has high salt content.

2. Breakdown meals

One of the most important things to consider while you want to lose weight naturally is the amount of your current food intake.

If you have put on weight over the years,  it is mostly because of your poor eating habits.

Try to have a rough estimate of your daily calorie intake with what you have in your breakfast, lunch, dinner and if you keep on munching on any junk food as well.

Most often you will find that you are in calorie excess, i.e you are giving your body more than what is required to perform your day to day routine activities.

This stands true especially for those who don’t exercise and have a slow metabolism.

One of the best tips to lose weight is to break down your meals.

Start with your usual breakfast, a healthy one that has a good mix of carbohydrates and proteins and some fruits.

Divide your current lunch into 2 parts. Have one when you usually break for lunch and the other should be around evening at least 3 hours before dinner.

Have a light dinner mostly with green veggies. Don’t eat till your stomach is full. Half empty will do just fine.

3. Watch your sugar intake

Just like salt, excess sugar has detrimental effects in your body.

Sugar in the right amount is required by the body, but excess sugar can wreak havoc without you releasing it.

Excess sugar produces excess calories and excess calories don’t get utilized by the body. These excess calories get converted into fat as energy reserves, which never gets utilized as you always are in calorie excess.

Having excess sugar can also steal away your youthful look and make your skin look aged.

Read more about effects of sugar on your skin here Say No To Sugar For Younger Looking Skin

Reducing sugar is one the best simple tips to lose weight, only if you could really watch its intake like the discipline of a monk.

This can work wonders for you.

4. Morning workout

Most probably you are not a gym lover or are super lazy to run or even walk every day for a better health.

But if you could just somehow manage 20 mins in the morning before you hit the shower, you will basically begin a great transformation for yourself.

It has to be morning as you will be done with it in the morning itself and you would set your metabolism rolling.

This will help to process food faster in your body and avoid a large part of it stored as fat.

You will get good definition to your body as your muscles grow.

5. Chew your food slowly

We have picked up this habit on gorging on food and we tend to overeat and feel sorry for it later.

The body takes some time to understand that the stomach is full.

Eating slowly ensures that the body gets enough time to understand that you are almost full and so you can basically stop.

Also, make sure that you have smaller portions on the plate so that you can avoid any possible over eating.

As per a research carried out, it was found that people who eat slowly tend to take in fewer calories as compared to people who eat faster.

This is probably the most simple tip to lose weight which is really easy to follow.

Eating food slowly without any distractions such as TV or doing something on your mobile phone will yield you good results.

6. Finish dinner early

It has been kind of fashionable to have late night dinners, while some people cannot really help it.

But if you are having your dinner late, it messes up your entire day’s hard work of trying to stay fit.

If you are not giving at least 3 hours before you go to bed after having your dinner, the digestion is going to slow down and your metabolism is slowest during this time.

This can make you gain weight.

It is best to finish dinner early so that you can give at least 3 hours before you hit the bed.

7. Walk of 5 mins before sleep

This is really funny though it may annoy your family members.

Just before you are going to hit the bed, start pacing in your room or whatever bigger space that you can have.

Do this for 5 mins you will feel that your body temperature has gone up.

It can give your metabolism a kick and it can help to burn calories faster while you are asleep.

These are some really simple tips to lose weight which you can follow practically anywhere.

If you have some really cool tips to lose weight which has resulted in your weight loss, please share them in the comments section below.

References: WebMD and of course personal experience.

How to lose weight during office hours in India

Once you start your career working in an office or any place, many of us want to know how to lose weight during office hours.

In office, you are at the desk for long hours and you never realize that you have added extra weight to your body and you will soon need trousers of larger waist size.

Wondering how to lose weight during office hours? That is not so difficult exactly. Looking at your own tummy right now may demotivate you, but seriously little changes in your lifestyle and eating habits may move mountains for you.

In India especially, working at a desk in the office for long hours is routine these days and many of us have bosses who aren’t health conscious and can easily spend more than 12 hours in the office and this can have a detrimental effect on your health as well.

So how to lose weight during office hours in India?  I am using India in context here as I am a working professional in India and I have seen some really crazy office work schedules like most of you.

I am going to discuss my diet plan for weight loss to which any Indian can relate better and other useful tips which practically anyone can follow, anywhere in the world.

Before I began my career, I had a good physique and loved to play cricket any time of the day. Unaware of the crazy work culture in offices, I stepped into the corporate world in the field of marketing and gave up all those things which helped to keep my body in shape.

Never I imagined that I would gain weight so quickly that I had to buy new trousers in next 3 to 4 months!

Sitting on the desk for long hours in the office can have serious detrimental effects on your body and your metabolic rate seems to have come to complete stop, it just won’t process anything fast and your body starts to store fat rather than burn it.

Of course, you are not doing any movement for long hours sitting on your desk, so why will your body burn calories? Your body at that time doesn’t need so much energy, so your excess calorie intake turns into fat getting deposited in your body and swells you up pretty much.

You might have come various sites telling you might have come across which you to practically work out in office, but you sure don’t want to be embarrassed by doing that. There is no need to go to such an extent

Here are some useful tips on how to lose weight during office hours while you are at the desk for long hours.

1. Cutting down on your food intake while in office

The lunch which we carry has lots of calories packed in it. Seriously you don’t need all of them at once.

I have a rule of having my lunch in 2 parts, one chapati with some vegetable cooked in less oil and low on spices, at an interval of 3 hours.

Avoid high calories foods as you may feel bloated and this will disturb your digestion.

2.  Balanced breakfast

Have a balanced diet, which includes a fruit, carbs and protein.

Avoid having parathas as they go way high on calories.

Tava roti or phulkas (2 in qty) are more than enough.

Have these with boiled dal and any vegetable which is not heavily cooked with a lot of spices and oil.

As you grow older in you need to have some changes in your diet as your metabolism is not that active as it was when you were in your 20’s. Post 30’s you should relook your food intake if you are gaining weight.

Post 30’s you should relook your food intake if you are gaining weight.

3. Enough protein throughout the day

The focus should be on more protein intake than carbohydrates. It’s best to have a fixed schedule for every week rather than having anything without thinking about the calorie intake.

Here is what I follow

Monday

Diet for weight loss in office

Lunch – 2 wheat roti(or chapatis, which would be common for all the weekdays) along with chick peas (chana) cooked in minimum oil and natural flavoring agents (masala).

Dinner – Any leafy vegetable with single chapati

Tuesday

how to lose weight during office hours with mung beans or moog diet

Lunch – Mung beans (moog), sprouted and then cooked with Indian flavoring agents in minimum oil

Dinner – Any leafy vegetable with single chapati

Wednesday 

diet to lose weight in office in India

Lunch – Boiled Egg Masala. I really wait impatiently for this. Mind you, this can add calories if you cook in gravy and oil. Keep it simple like shown below

Dinner – An egg omelet with a single chapati

Thursday

Lunch – Beans or French beans. This can taste really boring, but if you add some finely crushed groundnuts while cooking then it can taste really good.

Beans are low in carbs and high in fiber with proteins and hence is a great vegetable the can help you lose weight during office hours.

Dinner – Boiled toor dal (pigeon peas) cooked lightly in spices with a single chapati

Friday

How to lose weight during office hours with black eyed peas diet

Don’t let yourself lose with pizzas flying around in the office, especially if you don’t work out routinely.

Keep it simple on Fridays as well.

Lunch – Black eyed peas / Boiled egg masala

Dinner – Any leafy vegetable or dal with a single chapati.

If you just can’t do without rice, the switch to brown rice instead.

Brown rice has complex carbohydrates which take the time to breakdown and the energy release is slow and so your body can utilize it properly.

In white rice, the energy release if fast which your body cannot use so quickly and hence excess energy is converted into fat.

If you have brown rice, which should not be more than a medium portion at once, don’t have chapati along with it.

So decide and eat wisely.

4. Moving around in office

Don’t fall in love with your chair, at whatever position you may be in your company.

A meeting can run too long, where you are forced to sit for more than an hour and how time flies by in the discussions, you are never aware.

Sometimes it becomes unavoidable, but make it a point to take the bio break in 30 to 40 mins intervals, so that you get to move around a bit.

Especially women should follow this, as getting rid of the excess weight becomes difficult for women.

When you are at your desk, get up every 20 mins and move around a bit before you take the chair again.

Even if you are working beast mode, at least stand-up and sit down a couple of times every 20 mins.

5. Managing evening hunger pangs

If you are supposed to sit late in your office i.e beyond 5 or 6 pm, then you are naturally bound to get hunger pangs.

Many offices offer evening snacks their employees. Well, that is really a good gesture, but these snacks often come packed with lots of calories and are unhealthy to be had at that time of the day.

So again, how do you deal with this problem and lose weight during office hours?

If you are really serious, you need to go that extra mile to achieve your goals.

Don’t worry, you don’t have to do anything extraordinary. Just try if you can manage these for your evening hunger pangs.

Help of raising to lose weight in office

walnuts to lose weight while in office

have an apple during hunger pangs to lose weight in office

These are just amazing to kill your evening hunger pangs.

You just need a small portion till you hit dinner time.

These items are low in calories and will give you not make you feel hungry at all.

This also helps to keep your metabolism active and helps you burn calories.

Snacks served in the office bar may seem lucrative, but very often you end up eating more than required and hence you never lose weight as you fail to bring a calorie deficit in your body.

6. Treadmill Walk

Are you aware that there might be a stationary treadmill in your building? If you haven’t got it yet, I was talking about this.

How to lose weight during office hours by walking on car parking ramp

The best time to use this is post lunch. Just stroll around a bit in the parking lot so that you are warmed up and then walk normally up and down on the ramp.

You can increase your speed of walking slowly. Try doing 10 rounds going up and down the ramp. This should not take more than 10 mins.

This will work up your leg muscles and will help in toning your glutes and your legs.

If the weather is good, you can go on till you feel and bit tired.

In hot conditions, please don’t over exaggerate, as there is no air conditioning is such areas.

7. Morning workout

Now, this is something which needs to be done outside the office so that you won’t gain weight sitting inside the office for long hours.

At least spare half an hour for your body out of your busy schedule.

We often forget that our body comes first than anything else.

If you can go to the gym, swim, run, bicycle, skip ropes or do yoga. Ensure half an hour or more if you can for your body.

Start doing this and notice the difference within a few weeks of regularly doing this.

Your body will reward you with definite results.

There is no need to look stupid in office like you are working out in a gym, a lot of sites may tell you that, but it may look really weird and embarrassing as well.

Also, a lot of crazy diets and weird sounding food names and often difficult to actually make these food items in our Indian kitchens are shown on various sites on how to lose weight during office hours or at desk, but it can be frustrating to manage all that and your diet program can go for a toss.

Instead, just keep everything simple which can be easily manageable.

Plan only the food items which you know and have been having them since your childhood.

The only thing that you need to know when to have it and how much to have.

Eat in small portions, try standing up after having a single portion. When you stand erect, many times you will feel that you are sufficiently full and there is no need to eat more.

Chew on your food as much as you can or on an average at least 32 times rather than gulping half chewed food. This helps assimilate food better and gives your body time to calculate your food intake and release signals indicating that you are full and need not eat more.

So, here are some useful tips on how to lose weight during office hours.

Hope you get your diet right and actually lose weight during office hours.

If you have really nailed this stuff already, please share your story or anything useful tip in the comments section below.

Top 10 Protein Rich Veg Food for Indians

Protein rich veg food many times seems to be a  mystery for many Indians, as we are never sure if we are getting enough of it.

Even though many Indians have non-veg food, it’s not an everyday affair. So you really don’t know if you are having enough protein every day.

Vegetarians, on the other hand, are even more at the risk of not having sufficient protein in their diet.

So why all this fuss about protein as if you are not going to live without it.

If you are probably not aware, proteins are the building block of your body which are required to keep your body healthy and are involved in making each and every cell in your body. Basically, they give you life.

There are various amino acids which come together to form a basic unit of protein, which is then utilized for various metabolic processes in your body.

Some of the common functions of proteins are

  • Body maintenance – Proteins play an important role in the development and maintenance of body tissue.  Literally, every cell in our body needs protein for various regulatory functions, so even a tissue broken down anywhere in the body will have proteins coming down and starting up the repair work
  • Defense – The body uses proteins to create antibodies which help to defend your body from external agents that will cause harm to your body
  • Muscles – Proteins help you to add on more muscular mass

One can write numerous books on protein function which will easily fill up a section of a  library, but let’s move on on the actual matter in this article.

Many vegetarian Indians typically lack good protein intake and it later turns out into minor and major health issues.

Minor health issues like hair fall, weak nails, low muscle weight, general weakness in the body are commonly sociated with a low protein diet.

Major health issues include anemia, osteoarthritis, low immunity which can drastically bring down the quality of life of a person.

As per a survey, India has an astonishing protein deficiency rate of 80%. It is indicated that 9 out of 10 people in Indian had low protein rich food.

It’s clear from this survey that Indians be it vegetarian or non-vegetarian are clearly lacking daily requirement of protein intake.

In India, even if you are a non-vegetarian, you may not prefer having non-vegetarian food every day. Well, that’s the way most of us were brought up.

But we actually never cared about our daily protein intake and we wake up when our body starts showing certain symptoms related to protein deficiency.

Many pure vegetarians do not even know what are protein rich veg food and food that they have daily has protein in it or not.

It gets even worse for vegetarians who go the gym daily but fail to add enough muscle even after working out for a considerable period of time.

So here is a list a Top 10 Protein Rich Veg Food for Indians which many could include in their daily diet and have a healthy protein intake

  1. Chickpeas (Chana)  

Yes, our favorite sometimes special sabzi – Chana is an excellent source of protein. But sadly we only like to make most Chole Bhature out of it and pile on tons of calories with.

Just boil them, add a little salt and one cup of it is going to make you feel fuller for a  good 2 -3 hrs.

Try some new recipe with it – Go for Hummus! One of the best stuff you can make with chickpeas.

Chickpeas have an awesome protein content of 9 g per 100 g when boiled. Make sure you have it mainly for breakfast or lunch as it also packs carbs and fiber, which can keep you going throughout the day.

Easy to cook and store and you carry it in anywhere as an instant snack to kill you hunger pans. This is the reason why it top on my list for protein rich veg food.

2. Cottage cheese (Paneer) 

100g of Paneer can give you 11g of protein.

Paneer also makes you feel fuller quickly. But the key here is to not over eat it, which we generally tend to do when rich delicacies are prepared with it.

Mutter paneer can be a good choice as green peas also provide you with protein and fiber, but has to be restricted just to 1 cup.

No worries if you are blessed genetically to not put on weight, you may gorge on it.

3. Lentils

Lentils are the nature’s best gift to us. You are seriously not following a healthy diet if you are ignoring lentils. There is an exciting variety of lentils to choose from.

1 cup ( 198 g) of lentils give you 18g of protein. Isn’t that good that the most common items that we ignore or eat once in a while can be such a  rich source of protein.

Lentils like mung beans (moog), urad dal, masoor dal and toor dal should be a part of your everyday diet. It’s common in Indian households to cook dal every day. But you can easily get bored by having the same stuff, so better savor on different lentils every other day.

4. Soy ( Soybean) 

Now if you really want to beef up those muscles, you need to have one of the most protein-rich veg food, i.e Soy, commonly know as soya bean.

Just 100g of soya bean packs 36 g of protein.  Many Indians are normally not accustomed to having soya beans in their daily diet, I guess it doesn’t make for a tasty meal.

But here is a trick that you can use to make sure that you are getting soybean protein every day. If you are getting the wheat dough done at a nearby local ‘chakki’ then mix soya beans with wheat in 1:10 or 2:10 ratio.

If you don’t want that mess, just go for soya bean chunks. Just boil them and some salt after softening and they are ready to eat. This can be a great post workout snack.

5. Mung Beans (Moog) 

Try to remember when was the last time you had any sprouted beans. For many of you, several days or even weeks may have gone without having any sprouted beans.

Mung beans should be regular included in your weekly diet. It is one of the best and easily available protein rich veg food that one can have anytime.

100g of boiled Mung beans contains 7 g of protein. In the raw state, the protein content is about 24 g, but one cannot have it just like that.

Instead of sprouting just boil them after keeping soaked in water for about 5 to 6 hours. This can be your best evening snack when you are home from work and you are getting those nasty hunger pangs.

Boiled mung beans with some salt to taste, tastes really good. Don’t be fooled by the look of it, just enjoy the taste. I am sure many of you will love it and notice how quickly you get rid of the hunger pangs and start feeling fuller.

Apart from protein, mung beans also provide essential nutrients like Calcium,  Iron, Vitamin B-6, Magnesium and Dietary fiber.

6. Pigeon Peas (Toor dal) 

Yes the most common food for Indians, the Toor dal. Sometimes the answer is in the commonest or simplest of things and Toor dal fits right in this category.

100g of pigeon peas (Toor dal) contains 7g of protein when boiled. The raw form has 22g. Yes, we blow up most of it in boiling.

If you are on a weight loss diet, just have boiled dal with some salt to taste. Avoid making Dal fry every time, the protein content gets even lower.

7. Peanut Butter 

Have you ever tried this? We are very much accustomed to the traditional “bread butter toast” and we love it like anything, don’t we? But the only problem is that has also been giving you those love handles on your waist.

Some changes in your diet will go a long way in giving you a healthier body.  One of the best protein-rich veg food that I love having is the Peanut butter.

Peanut butter has 25 g of protein per 100gms.

You can have peanut butter for breakfast instead of regular butter, also it will give you enough calories to take the day head on. However, it’s best to avoid peanut butter in the evening.

8. Chia seeds (Sabja) 

Yes I know what you are thinking, this was even shocking to me. We all have been having this with those yummy Faloodas since we were kids and we hardly know about this.

Chia seeds or sabja seeds are seeds of sweet basil and is one of the simplest protein rich veg food that is available.

Chia seeds have 17g of protein per 100 gms.

They also help in reducing weight as they give a fuller feeling on eating and helps to keep hunger at bay.

Make good use of them in the summer.

9.  Almonds (Badam) 

Almonds are the easiest source of proteins that one can have.

Just 100 gms of almonds have 21g of protein.

Now 100 gms of almonds can be too much to have in a single day and can burn a hole in your pocket too. But when you have other protein rich veg food that you can have in your meals, you can save almonds when you want to have light snacks.

Keep a handful of them in your bag so that you can keep on popping them in your mouth whenever you feel hungry when you are outside and can also keep you away from having junk food.

It’s best to have overnight soaked almonds in water as they are easier for digestion and are high in fiber and give you a fuller feeling with just a few almonds.

10. Spinach (Palak)

Seriously, how many times do you have just boiled spinach?

Cooking spinach in the lightest form helps to preserve its nutrients. Spinach with cottage cheese gravy (palak paneer) may seem to be the best option, but that’s going to give you tons of calories as it takes a lot of oil for cooking and you probably just won’t stop with just one serving.

100 gms of spinach will give to 3 gms of protein.

Best leafy protein rich veg food to have for dinner. It will be light on your stomach and will definitely not add calories, provided you cook it lightly.

The Top 10 Protein Rich Veg food items listed here can be beneficial to improve overall health and having an excess of these items in one go can also add calories resulting in weight gain.

Be it any food, having in moderation is the key.

With regular exercise to your body and regular intake of these protein rich veg food, Indians, in general, can achieve an overall good health and fitness.

We would really love to hear from you, if any other protein rich veg food has done wonders for you, feel free to share in the comments section below.

Symptoms of Arthritis and its Treatment

Arthritis can really cripple down your life and make you less mobile and can add to a lot of frustration if you are leading a very active lifestyle. Many of us are still very ignorant about the facts of arthritis until it gets to us then many of us actually start searching for answers for many questions starting with “What is Arthritis and what are it symptoms?

Arthritis is a condition in which there is an inflammation in one or more joints that can cause occasional or a chronic pain in the joints. This condition generally affects as they cross 60 but it is not surprising to find cases in young adults these days. Even children may get affected from arthritis, but managing arthritis and recovery is easier in them, the problem occurs when you are an adult and you are not even aware that it has got you in its clutches.

What are the types of Arthritis?

The two main types of arthritis are osteoarthritis and rheumatoid arthritis.

Osteoarthritis

Osteoarthritis is the arthritis of the knee joint where there is pain and inflammation in the knee joint.

The knee joint is supported by a layer of cartilage, a connective tissue on the end of the bones which provides smooth movement for the bones and due to which you are able to walk and run without any problems.

As you age the cells (chondrocytes) in your cartilage start depleting due to various reasons like excess stress on the joints, obesity, free radical attack, auto immune response of the body. This causes the cells to produce more inflammatory mediators due to which you feel the pain in your joints.

At this age, regeneration of these cells in very very slow and on the other hand cells keep going down in number.

2

This causes loss of precious cartilage and the space in your knee joint becomes less (as shown in the picture above). This is a progressive condition and finally the bones touch each other and actually rub each other when you walk. At this point of time your doctor recommends total knee replacement for you to be able to walk normally again.

Rheumatoid Arthritis

The basic mechanism is same here only the joints that get affected here are the smaller joints like that of your toes, fingers, wrists . The fingers lose their normal shape and also become become very stiff as cartilage is present in your smaller joints

Basic activities like buttoning your shirt, tying shoe laces, grabbing a cup, etc. become difficult and overall quality of life gets affected.

3

In this type of arthritis, the body’s immune system attacks its own tissue, which also includes the joint and affect the joint linings causing arthritic pain and inflammation. Over a period of time this causes erosion of bones and joints give a deformed appearance.

How Arthritis Happens?

Now that’s a million dollar question and literally million of dollars are spent every year on research of arthritis.

The exact cause is unknown, but the damage caused may be due natural wear and tear of the body, excessive stress, sports injuries in the past or it can also be hereditary in nature as the genes involved in manufacturing the cartilage may also be a one of the factors.

What are the symptoms of arthritis?

Arthritis is a very slowly  progressive disease and its very difficult in the initial stages of the disease to diagnose the symptoms. A doctor in the initial stages will definitely be able to diagnose it, but the point is that the person who feels the initial symptoms many a times ignores and misses out on the chance of its initial diagnosis.

In just the start of the disease there may or may not be any pain associated with the joints of the knees or the fingers. And when there is pain in the joints, many adults just ignore it associating the pain with their increasing age and even worse have pain killers to get the temporary relief from pain. It is to be well understood that relief is only temporary and the pain is going to return again.

So basic symptoms of arthritis will be occasional pain with certain loss in mobility of the patient.  He or she will have some difficulty in carrying out day to day activities like walking up the stairs, getting up from sitting position because of the stiffness of the knees, buttoning up the shirt, etc. These symptoms start becoming more severe as the disease progresses and thus it is very important to seek care in the initial stages of arthritis so that the disease can be managed properly.

Treatment of Arthtritis

Arthritis is a slowly progressing disease and the treatment varies depending at what stage the patient is diagnosed at.

If the patient is diagnosed early or in the mild stages of arthritis, then the doctor may immediately not start any prescription drugs. The doctor may ask the patient to have a lifestyle modification in terms of weight loss so as to reduce the mechanical stress on the joints and exercises to improve the mobility and flexibility of the joints.

When the pain starts increasing as the patient starts gradually moving towards the moderate stage, the prescriptions of pain killers, natural disease modifying therapies like glucosamine, chondroitin, diecerin, collagen, rose hip, etc are prescribed depending on the condition of the patient.

The therapies have a two way approach, one is to take care of the pain in the patients and the other is to protect the cartilage in the joints and to protect from further damage.

When the pain in under control and cartilage is protected, the flexibility of the joints is improved which helps the patients with increased mobility. This also encourages them to exercise more, control over the symptoms of arthritis and thus get control over arthritis.

The severs stage of arthritis however is a different ball game altogether. If the doctor is still hopeful of cartilage repair, depending on the amount of articular cartilage left, then the doctor has some options like collagen therapy plus injecting hyaluronic acid directly in the knee joints in case of knee arthritis.

This will help in providing much needed lubrication to the joints and hopefully improved mobility and flexibility to the patient.

If the doctor is not hopeful about restoring the lost cartilage then the doctor has to opt for surgical options like arthroplasty and total knee replacement (TKR).

In arthroplasty, instead of total knee replacement only a small part of bone is removed and the gap between the two joints is removed and is filled with tissue. This helps in relieving pain and improved range of motion for a knee arthritis patient.

In TKR, the complete knee joint is removed and is replaced with an artificial knee made of metals like stainless steel or alloys, titanium, polyethylene and more research is still being carried out in making the best kind of artificial knee joint.

This is just an overview in understanding what exactly is arthritis, what are the symptoms of arthritis and what one can do and diagnose arthritis early so that proper treatment can be started in time to take control over the disease and live a pain free and an independent life.

Lack of awareness and ignorance of arthritis takes the disease from a mild to severe stage and as it progresses, managing the disease becomes altogether difficult. So if you are young or old and if you don’t know a lot about arthritis, make sure you try to read as much as you can about it and help others if you find them with symptoms of arthritis.

How Collagen Helps To Maintain A Younger Looking Skin

A young looking wrinkle free skin is what everyone desires for and also tend to take some serious efforts to make the skin look really beautiful and adorable. But many try to undergo skin treatments externally without understanding what really makes the skin look supple, radiant and young. A lot of money is spent on buying expensive cosmetics but some don’t like to spend that amount of money on eating the right food that can do wonders for your skin.

If you are not really aware of the facts about what really gives your skin life, please keep reading.

Collagen, a protein that is present in your body is the key to having a beautiful young looking wrinkle free skin. Now imagine why are there no wrinkles on your skin when you are young or how much do you love pulling those chubby cheeks of a cute kid or your loved one. Isn’t it because when you pull those cheeks, you feel some elasticity in them. Try pulling your cheeks for a second, yeah just try it, you may be well 50 year old as well, but still you can pull those cheeks out right? This is possible only because of collagen that is present in your skin. A collagen is nothing but a combination of unique amino acids that make makes up the elasticity in it. 

When you are young, the body’s capacity to generate collagen is very good, but as you cross 35 the collagen degradation starts slowly and in some years the collagen degradation is more than the collagen production. So your skin naturally loses the support to hold it and fine folds start to appear in it and as you age further this process continues.

Although the process occurs naturally, we can certainly slow down this process to maintain a younger looking skin for long.

So let us have a look at how we can help our body build up more collagen and other care that you can take towards a beautiful young looking skin.

1. Bone Broth

Yes you used to have it a lot when your mom used to make it for you, but of late fast food is ruling your stomach. Collagen is important not only for humans but animals as well. Collagen is an important part of bone joints where it helps in the building of cartilage, which helps to ease bone movement and avoid friction. It is in the tendons which help attach muscles to the bones. So boiling down the bones gets this matter in the broth and you are able to consume direct collagen. Make a habit of having bone broth at least once in a week.

2. Good Fats

Consuming fats form fast foods is not only bad for your health but bad for your skin too. But consuming good fats like Omega -3 fatty acids will be beneficial to your skin. Food rich in Omega-3’s like fish (salmon & tuna) or walnuts provide certain amino acids that are beneficial in collagen generation. Omega-3’s have the ability to protect your skin cells and make them fuller which in turn make your skin look really young. Make a habit to have a handful of walnuts every day and have fish curry or tuna sandwich in your meals.

3. Antioxidants 

Antioxidants are your kinghts in shining armour as they are going to scavenge free radicals in your body that can damage the cells. Free radicals breakdown collagen and in the absence of antioxidants they can be really dangerous for your body. Have food rich in Vitamin C as oranges and other citrus fruits that are rich in antioxidants. If you are not having enough vegetables in your diet you should start having at least one portion every day. Daily antioxidant intake will help you to maintain a supple youthful skin for long.

4. Say No to Excess Sugar

The next time you are going for that chocolate layered donut or even the cute looking choco chip cookie, think of what it can do your skin. These delicious gifts are hard to resist but having them too very often is certainly not going to be good for your skin. Excess sugar molecules in your body attach to the protein in the collagen and that too directly, without the influence of any other enzyme. This causes the skin to lose its flexibility and also makes it vulnerable to damage from sun exposure. So keep your sweet cravings in check for the benefit of your skin. Read more on what sugar can do to your skin here.

5. Working Out The Skin

Well this one is a no brainer, when you exercise the skin also works out for itself. Those stretches you give to your body makes the collagen in the skin to expand and relax, this helps to keep the collagen activity in check and also helps to improve collagen generation and if have a good protein intake this can do wonders for your skin. Also when you exercise you start sweating and impurities are thrown out through the pores of your skin making your skin clean from within and helping your skin to glow and making you feel really good when you see your charming face in the mirror.

We naturally have a skin that can keep itself wrinkle free for years, but it’s the choices that we make early on in our life that accelerates the process of ageing. Stress also is one main factor today that can add wrinkles on your skin in your middle age. So eat good, stay fit and help yourself to relax with a nice 8 hour sleep every day to maintain a younger looking skin for long.

Top 5 Foods That Source Lean Protein

When you get enough proteins in the diet, your overall health is benefited. Studies have shown that proteins can not only help you lose the extra weight but also improve your cardiovascular health and boost energy. So, any healthy well-balanced diet program must include a fair share of lean proteins. Proteins from lean sources are important for your health because there are many protein foods that are quite rich in saturated fats. These may prove harmful because they can raise cholesterol levels in the blood and make you prone to heart diseases. Fatty protein sources are basically fatty meat cuts and full-fat dairy products, hot dogs and ground beefs while lean protein choices are turkey and skinless chicken, eggs and beans.

Why lean protein is important

Lean proteins can aid in weight loss efforts because they offer satiety and stop you from overeating. Proteins are also useful for shedding the extra pounds without making you hungry. However, it is important to understand the quantity of proteins to include in the diet. The following are some of the best sources of lean proteins which we can easily incorporate in our daily diet:

Fish and sea foods: Fish is perhaps the healthiest lean protein source since it contains less saturated fat compared to either beef or poultry. Fish like salmon and tuna are rich in omega 3 fatty acids which are considered to be “good” fats extremely helpful for the heart. Seafood is also a rather good source of lean protein since it contains low fat.

White meat poultry: While dark meat is high in saturated fats, white meat is believed to be a good source of lean protein. Lean proteins are also low in calories and help to restrict your daily calorie intake. You should try to remove the skin before cooking it. The best ways to cook white meat are grilling, baking or roasting. To control your calorie consumption, you do not need to eliminate foods like beef from your diet; rather you can choose round cuts and loin beef cuts to enjoy this animal protein healthily.

Eggs: While many people may ask you to avoid eggs because they are responsible for high cholesterol levels, eggs are considered as an integral part of any healthy diet. They offer about five grams in each serving and are very budget friendly. Eggs can be prepared easily and eaten for all main meals like breakfast, lunch and dinner.

Low fat dairy foods: These are held as ideal lean protein sources since they are devoid of saturated fats. Low fat dairy foods are also excellent sources of calcium and vitamin D. For instance, yogurts, low fat cheese and low fat milk are good additions to a healthy diet because you can easily include them as part of your main meals and snacks. The high calcium content in these foods helps to prevent osteoporosis and makes bones stronger.

Beans: Half a cup of beans will offer as much protein as a single ounce of steak that has been broiled. Beans are packed with fiber which gives a sense of satisfaction and keeps you feeling full for longer hours. Lentils and peas are also equally good protein sources for vegetarians. You can use these for preparing meals like soups and salads.

These five lean protein food sources can help you build muscle mass without making you put on unwanted weight. They are essential for a healthy balanced diet and can contribute significantly to weight loss.

A few popular weight loss programs use the above ingredients to ensure the dieters get their share of lean protein to build lean muscle as well as prevent weight gain. For example, Nutrisystem, which is an accredited weight loss program, delivers diet meals such as Egg and Turkey Sausage Roll, Black Beans and Rice, Red Beans and Rice, White Bean Chicken Chilli, Tuna Salad, Roast Beef and Gravy with Garlic Mashed Potatoes, Hearty Beef Stew etc., which source lean protein. Joining these meal delivery services help you receive nutritionally balanced meals and stay healthy.

Author Bio:

Jessica Robert avidly blogs about weight loss ideas and diet tips. Her blog ‘the diet circle’ displays informative articles on trouble free dieting methods and weight loss ideas.