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The 10 Most Important Fitness Facts




Do you want to be more productive at work? At home, do you feel less tired? Do you want to spend some quality time with your partner? What if you could eat a cookie without feeling guilty?

Exercise is the answer if you responded “yes” to all of these questions (and who wouldn’t?).

Physical activity has numerous advantages that go beyond the apparent. (Of course, a healthier body and a clean bill of health aren’t bad either.)

If you’ve been seeking for inspiration to start an exercise program or get back into regular exercise, here are 10 fitness statistics to help you get off the couch.

1. Exercise Increases Mental Capacity

According to professional trainer David Atkinson, exercise not only benefits your physical health but also your mental health.

“Exercise improves mental clarity by increasing energy levels and serotonin levels in the brain,” says Atkinson, director of program development at Cooper Ventures, a branch of the Cooper Aerobics Center in Dallas.

All of this contributes to a more productive day.

Todd A. Astorino, assistant professor of kinesiology at California State University-San Marcos, states, “It is apparent that individuals who are active and who exercise are significantly more productive at work.”

Improved productivity not only makes you a better worker, but it also benefits the rest of the team. According to Astorino, companies with fewer lost work hours and sick days have lower health-care costs and a better bottom line.

2. Movement Helps to Relieve Stress

Even if simply thinking about exercising stresses you out, once you start working out, you’ll notice a reduction in stress in all areas of your life.

“Exercise induces a relaxation reaction that serves as a pleasant distraction,” says Cedric Bryant, the American Council on Exercise’s chief exercise physiologist. It also helps to lift your mood and keep despair at bay, according to him.

More happiness and less stress in your life will benefit more people than just you. According to Atkinson, when you’re less stressed, you’re less irritable, which can help you have better relationships with your partner, kids, and coworkers.


3. Exercise Provides Energy

You might be shocked at how changing your entire day can be as simple as listening to a 30-minute training tape in the morning. “You feel significantly more energized the remainder of the day” when endorphins are released into your system after exercise, says Astorino.

It’s also easier to do regular chores like lugging groceries and climbing stairs when you enhance your strength and stamina. This will also make you feel more energized throughout the day.

According to Atkinson, a typical excuse among his customers is that they are too fatigued to exercise. While exercise may make you feel fatigued at first, he claims that this will pass quickly.

He claims that the physical tiredness you experience after working out is not the same as everyday fatigue. Furthermore, after your body has adjusted to exercise, you will have more energy than you have ever had.

4. Finding Time for Fitness Isn’t That Difficult

The solution, according to Atkinson, is to make better use of your time. Consider slaying two birds with one stone.

Take your kids to the park or ride bikes with them, and you’ll get some exercise while spending quality time with your family, he says. Go for a hike, take the kids swimming, or play backyard games like hide-and-seek, tag, softball, or horseshoes.

Schedule a meeting on the jogging track or the golf course at work, he suggests.

Also, forget about dragging yourself to the gym and doing a proper workout for an hour or more. Instead, incorporate short bursts of physical activity into your daily routine.

Atkinson says, “Everyone has 20 minutes.” “Everyone has ten minutes to jump rope, which is sometimes preferable to 20 minutes of walking or running.”

According to Astorino, squeezing in two or three 15- or 20-minute bursts of activity is just as efficient as doing it all at once. An active day can include vacuuming the house in the morning, riding bikes in the park with the kids in the afternoon, and taking a brisk walk in the evening.

According to recent US government standards, you should do at least 60 minutes of exercise per day to lose weight and keep it off, adds Astorino. However, you only need to exercise for half an hour per day to gain the health and disease-fighting benefits of exercise.

5. Fitness Can Assist in Relationship Building

Consider the benefits of exercising with a partner, whether it’s a spouse, a sibling, or an acquaintance you used to see for lunch once a week.

Not only that, but exercising is always more enjoyable when done alongside someone, according to Astorino. So make it a point to go for a walk with your partner every night after supper. Instead of lunch, meet your relatives for tennis or an exercise class.

Furthermore, Astorino claims that those who workout with a partner are more likely to stick to their plans and achieve their goals than those who go it alone.


“You need social support for long-term weight loss,” Astorino explains.

6. Exercise Aids in Disease Prevention

According to Astorino, studies have shown that exercise can help reduce or avoid heart disease, stroke, high blood pressure, high cholesterol, type 2 diabetes, arthritis, osteoporosis (bone loss), and muscle loss.

It also aids in the alleviation of some components of the aging process.

“Because exercise strengthens the muscles and joints, it reduces your chances of having some of the aches and pains and difficulties that most adults have,” Bryant adds, “mainly because of the sedentary lives they lead.”

He claims that if you don’t overdo it, exercise can even increase immune function, allowing you to spend less time sick with a cold or flu.

“There isn’t a single major health issue where exercise won’t help,” adds Byrant.

7. Exercise Increases Your Heart Rate

Not only can exercise help combat sickness, but it also strengthens the heart, the body’s most essential muscle, according to Bryant. This makes exercise — as well as day-to-day chores — feel more manageable.

Bryant claims that “your heart and cardiovascular system will perform more effectively.” “Plaque will build up less in the heart. It will become a more efficient pump as time goes on.”

“As the heart becomes stronger, it pumps more blood every beat, resulting in a lower heart rate at rest,” Astorino explains. To exert the same amount of effort, “it won’t have to beat as fast.”

Astorino claims that just a few days after starting to exercise, you’ll see a difference “The body quickly adapts to the stimuli it is receiving, making it simpler. You will experience less exhaustion. When it comes to breathing, you won’t have to exert as much effort. You shouldn’t be in as much pain or discomfort as you are now.”

8. Exercise Allows You to Eat More 

Muscle burns more calories at rest than body fat, pound per pound. As a result, the more your muscle mass, the higher your resting metabolic rate. You also burn calories while exercising, of course.

All of this implies that “cheating” on sometimes with a cookie won’t set you back ten steps. “Is there anything you can eat? No, not at all “According to Atkinson, “When you exercise frequently, though, you can afford to enjoy some of the things you actually appreciate. When you’re not working out, you can get away with more of those things in moderation.”

9. Exercise Helps You Perform Better

You may notice that your clothes fit better after a few weeks of consistent exercise, and that your muscular tone has increased, according to Atkinson.

According to Atkinson, you may notice your newly pumped-up muscles in other ways, particularly if you’re a casual golfer or tennis player, or enjoy a friendly game of pick-up basketball. Consistent exercise will help you strengthen your muscles, enhance your flexibility, and boost your overall performance.

Bryant explains, “Your muscles will perform much more efficiently, and you’ll get a stronger sense of endurance.” Your response time and balance will also improve, he claims.

10. The Most Important Goal Isn’t Weight Loss

Many people exercise for the sole purpose of losing weight. However, it is far from the only advantage of exercising.

According to Bryant, people who begin fitness programs are often sold on the long-term aim of weight loss, which can be disappointing. People have a hard time adhering to something if they don’t see immediate benefits.

“They should really think about their degree of functioning in daily tasks,” Bryant says.

“That could be enough to entice them to come back for more.”

So, whatever weight loss goal you have when starting a fitness program, don’t make it your exclusive objective. Make a conscious effort to feel better, have more energy, and be less worried. Rather than getting hung up on the limited goal of a scale number, notice the small things that exercise does for you.

“Exercise must become a part of a person’s life, not an afterthought, if the goal is to lose weight and improve health,” Astorino says.



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Eight Health Advantages of Guava Fruit and Leaves





Tropical plants from Central America are the source of guavas.

Their fruits are oval in shape, with skin that is either pale green or yellow, and the seeds are edible. Additionally, guava leaf extract is utilized as a supplement, and the leaves are used to make a herbal tea.

Guava fruits are incredibly high in fiber, vitamin C, potassium, and antioxidants. They have numerous health advantages thanks to this exceptional nutrient content.

style="text-align: left;">Here are 8 guava fruit and leaf health advantages supported by scientific research.

1. Might Aid in Blood Sugar Control

Guava may help you better regulate your blood sugar, according to some data.

Guava leaf extract reduced blood sugar levels, long-term blood sugar control, and insulin resistance, according to several test-tube and animal investigations.

For individuals at risk or who have diabetes, this is good news.

A few human experiments have also produced some striking outcomes.

A 19-person study found that drinking guava leaf tea after a meal reduced blood sugar levels. The results persisted for up to two hours.

In a second trial, 20 participants with type 2 diabetes who drank guava leaf tea after eating had their blood sugar levels drop by more than 10%.

2. Could Improve Heart Health

Guavas have a lot of potential benefits for heart health.

Many scientists think that the abundant vitamins and antioxidants in guava leaves may help shield your heart from oxidative damage caused by free radicals.

Guavas’ greater potassium and soluble fiber content are also believed to benefit heart health.

Guava leaf extract has also been associated with reduced blood pressure, a rise in “good” HDL cholesterol, and a drop in “bad” LDL cholesterol.

Taking guava leaf extract may have beneficial effects because high blood pressure and high levels of LDL cholesterol are associated with increased risks of heart disease and stroke.

Additionally, the fruit might be advantageous for heart health as well.


Eating ripe guava before meals resulted in an overall drop in blood pressure of 8 to 9 points, a fall in total cholesterol of 9.9 percent, and an increase in “good” HDL cholesterol of 8 percent, according to a 12-week trial of 120 participants.

Numerous other investigations have observed this same impact.

3. Could ease uncomfortable menstrual symptoms

Dysmenorrhea, which includes uncomfortable menstrual symptoms such stomach cramps, is a common occurrence among women.

There is some proof, nevertheless, that guava leaf extract may lessen the severity of menstrual cramps’ discomfort.

According to a study involving 197 women who had severe symptoms, ingesting 6 mg of guava leaf extract daily lessened the severity of the pain. It gave the impression of being much more potent than certain painkillers.

Another theory suggests that guava leaf extract can ease menstrual cramps.

4. Might Be Beneficial For Your Digestive System

A great source of dietary fiber is guavas.

Consequently, increasing your guava intake may promote regular bowel motions and ward off constipation.

One guava can give you 12% of the daily required amount of fiber.

Guava leaf extract may also be advantageous to intestinal health. According to studies, it might lessen the severity and duration of diarrhea.

Several research have also demonstrated the antibacterial properties of guava leaf extract. This indicates that it has the ability to eliminate potentially dangerous intestinal microorganisms that can result in diarrhea.


5. Can Help You Lose Weight

Guavas are a healthy fruit for shedding pounds.

Fruits are a full, low-calorie snack because they have only 37 calories per fruit and provide 12 percent of the daily necessary fiber intake.

They are nutrient-dense, unlike some other low-calorie snacks, so you aren’t missing out on any essential vitamins or minerals.

6. Might Have Cancer-Preventive Effects

It has been demonstrated that guava leaf extract has anticancer properties. Guava extract can inhibit and even stop the growth of cancer cells, according to research conducted on animals and in test tubes.

This is most likely caused by the abundance of potent antioxidants, which shield cells from the cell-damaging effects of free radicals, one of the primary cancer-causing agents.

Guava leaf oil was found to be four times more effective than some cancer medications in one test-tube trial at halting the growth of cancer cells.

Although the outcomes of tests in test tubes are encouraging, guava leaf extract does not necessarily help treat cancer in humans. Before any conclusions can be drawn, more research is required.

7. Might Strengthen Your Immunity

An increased risk of infections and illnesses is associated with low levels of vitamin C.

As one of the best food sources of vitamin C, guavas are a great method to receive this nutrient.

In fact, one guava has roughly twice as much vitamin C as is recommended daily (RDI). You would receive about twice as much from an orange as this.

A strong immune system is maintained in large part by vitamin C.

Vitamin C has been demonstrated to shorten the length of colds, even if it hasn’t been proven to prevent them.

It also has antibacterial advantages. This indicates that it aids in the elimination of harmful bacteria and viruses that might cause infections.

It’s critical to routinely consume adequate vitamin C through your diet because it can be quickly drained out of your system.

8. Consuming Guavas Could Benefit Your Skin

A guava’s diverse array of vitamins and antioxidants may do wonders for your skin. Its antioxidants might shield your skin from harm, which might delay aging and help avoid wrinkles.

Furthermore, applying guava leaf extract directly to your skin may potentially help treat acne.

Guava leaf extract was found to be effective at killing acne-causing bacteria in a test-tube study, most likely because of its antibacterial and anti-inflammatory qualities.

To validate the effect of guavas and guava extract in preserving good skin, more research is required.

The Conclusion

Guavas are wonderfully tasty and full with vitamins.

This tropical fruit is a great complement to a balanced diet because it is high in fiber and low in calories.

The advantages of guava leaf extracts, which are consumed as dietary supplements, have also been supported by numerous research.

Guava fruit and leaf extracts may improve your immune system, digestion, and heart health in addition to other advantages.





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How to relieve burning throat: 7 causes




The usual sign of infections and other underlying medical disorders is a burning throat. It may appear on its own or in conjunction with other symptoms.

A burning throat is frequently treatable at home. Recovery depends on getting lots of rest and consuming plenty of fluids.

Discover the potential reasons of a burning throat in this article, and discover when to seek medical attention. We also go over some easy home cures for treating the ailment.

The Causes And Remedies

A burning throat may have a variety of causes, including:

1. Flu and colds

A cold or the flu is a typical reason for a burning throat. These infections, which impact the respiratory, or breathing, system, are brought on by viruses.

The following are typical cold and flu symptoms:

A sore throat

The cough

A blocked nose

Sore muscles



Anyone experiencing severe symptoms of the flu should consult a doctor since it can lead to complications. Breathing difficulties, chest pain, convulsions, and lightheadedness are some of these symptoms.

2. Tonsillitis

At the back of the throat are tissue lumps called tonsils that aid in the defense against bacteria and viruses. An infection called tonsillitis causes the tonsils to enlarge.

Typically, an infection results in:

Discomfort and pain in the throat

Having trouble swallowing

Red or enlarged tonsils



The flu

An ear pain

Tonsillitis typically gets better in 1-2 weeks.

dependable source Home remedies for the condition include lots of rest, drinks, over-the-counter pain relievers, and throat lozenges.


The muscle that connects the esophagus, or food pipe, to the stomach weakens or relaxes, resulting in gastroesophageal reflux disease (GERD).

Food or stomach acid may rise into the throat and occasionally the back of the mouth when the muscle is not sufficiently tight.


Heartburn is the predominant symptom of GERD. Additional signs include:


Poor breath

Chest pain

Having trouble swallowing

The feeling of burning in the throat

Changing one’s lifestyle as part of treatment frequently entails eliminating rich or acidic items from the diet. Some people need to be medicated or operated on.

4. Strep throat 

A person with strep throat may suffer a fever, a burning sensation in their throat, and discomfort when swallowing.

Several unpleasant sensations are brought on by the bacterial illness known as strep throat.

Strep throat symptoms can appear suddenly and include the following:

A sore throat

Difficulty swallowing

A flu



Red or enlarged tonsils


A throat swab can be used to diagnose strep throat, and a doctor may also recommend antibiotics. During healing, a person should also get lots of rest and hydration.

5. Mono

Mono, also referred to as infectious mononucleosis, is a highly contagious viral infection. Young adults and teenagers are most likely to contract itTrusted Source.

The ailment usually manifests itself 4-6 weeks after first coming into touch with the virus. An early sign of mono is a sore or burning throat.

Additional signs include:


Extreme fatigue

Sore muscles


A rash

Mono usually requires 2-4 weeks to heal, although some people experience symptoms for months. Rest, over-the-counter pain relievers, and drinking lots of fluids are all part of the treatment.

Mono spreads like wildfire. Doctors advise those who have it to avoid kissing and to avoid sharing food, drinks, or toothbrushes.

6. The burning mouth condition

A painful condition is burning mouth syndrome. It hurts and gives the mouth and surrounding area a burning or tingling sensation.

A peculiar aftertaste in the mouth and dry mouth are other symptoms. The lips, tongue, or roof of the mouth may be impacted.

Before making a diagnosis of burning mouth syndrome, a doctor may do tests to rule out underlying reasons.

7. Esophagitis

Esophagitis is esophageal inflammation. This inflammation can be brought on by GERD, medication, an infection, or an allergy.

Heartburn, swallowing issues, and a burning throat are typical symptoms.

Esophagitis needs to be treated in order to prevent long-term health problems, although recovery is possible.

Esophagitis with eosinophilia is one variation of the illness. This is a persistent food allergy that results in inflammation of the food pipe. The diagnosis might be difficult, and different professionals may need to collaborate on the treatment strategy.

Eosinophilic esophagitis can be diagnosed by a doctor using a tissue sample from the patient’s throat, a skin prick test, or blood tests.

Eliminating a particular food from the diet that is triggering the reaction frequently alleviates the inflammation.

A Home Remedy

A person may need medical attention, depending on the medical condition causing the burning in the throat.

However, home remedies can be useful for treating symptoms and relieving discomfort when the ailment is the result of a cold, flu, or tonsillitis.

When fighting off a cold or the flu, it’s important to stay hydrated because the body loses fluids through sweating and runny nose. The body can work better and resist viruses and bacteria with the aid of water.

Drinking enough of liquids can aid in preventing the throat from drying out, which can irritate it. Try consuming a beverage made of hot water, honey, and lemon to relieve throat discomfort.

Heat relaxes muscles and helps ease discomfort, so keeping the throat warm can also help with soreness. For warmth, loosely encircle the neck in a scarf.

Resting is important because the body needs time to heal. Reduced activity and time off from work or school can aid in recuperation and stop the spread of infections.

Whenever to visit a doctor

A person should consult their doctor if they experience both chest pain and a burning throat.

Tonsillitis or a cold are typically best treated at home. Medication may be necessary for other conditions.

Consult a doctor if a sore throat persists for longer than two weeks.

A burning throat may be accompanied by more severe symptoms. Adults who exhibit any of the following symptoms in addition to the flu may require emergency medical care:

Chest pain



Not going potty

Severe muscular ache

Extreme fragility

Having trouble breathing


If there are any questions regarding symptoms, persons over the age of 65, children, pregnant women, and those with compromised immune systems should consult a doctor.


In conclusion, tonsillitis, GERD, colds, and other illnesses can all result in a burning sensation in the throat.

Keep the neck wet and use other natural therapies to relieve the soreness.

Consult a doctor for a complete diagnosis and treatment if symptoms are severe or if over-the-counter medications do not sufficiently relieve them within a few weeks.


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Green Tea – Health Benefits





Green Tea – Health Benefits

You know that green tea provides many benefits for us and our health. Chinese knew about the health benefits of green tea long ago and they are using green tea to treat everything, from headaches to stress. We give you 18 good reasons why you should drink this magical herb.

1. Green Tea helps in weight loss

Green tea helps in melting fat, which is very good if we are willing to lose weight. Except burning fat, green tea also boosts our metabolism naturally. It can help us burn up to 70 calories in just one day. That means if we consume green tea regularly we can lose up to 3.5 kg (7.5 lbs) per year.

2. Green Tea reduces blood cholesterol levels

Green tea can help reducing blood cholesterol levels. It also enhances relationship between bad cholesterol and good cholesterol, by reducing bad cholesterol level.

3. Green Tea prevents heart diseases

Green tea helps preventing heart disease and stroke, thus reduces bad cholesterol level.  After a heart attack, green tea speeds up the recovery of the heart cells.

4. Green Tea reduces risk of cancer

Green tea helps reducing the risk of cancer. Antioxidants in green tea are more effective than vitamin C and also are considered to be much better than vitamin E. It helps your body protect cells from damage related to cancer.

5. Green Tea reduces the risk of arthritis

Green tea can reduce and sometimes help against the risk of rheumatoid arthritis. It protects the cartilage by blocking the enzyme that destroys cartilage.

6. Green Tea is good for treating Alzheimer’s

There is no cure for Alzheimer’s disease, but green tea helps in slowing down the process that releases acetylcholine in the brain, leading to Alzheimer’s disease, so it helps improving your memory.

7. Green Tea strengthens our bones

Green tea has high fluoride content. Fluoride helps maintaining bone strength. If you drink green tea every day, it will help you keep your bone density.

8. Green Tea for anti-aging treatment

Green tea helps against aging and helps us look beautiful and younger. This benefit comes due to the antioxidants known as polyphenols which fight against harmful effects of free radicals causing skin aging and wrinkling.

 9. Green Tea prevents obesity


Green tea prevents obesity by stopping glucose turn into fat cells. If you drink green tea and if you practice healthy diet, also if you exercise regularly, you will never be overweight and you will have nice sculpted body and excellent health.


10. Green Tea is good for patients with diabetes

Green tea improves glucose metabolism and prevents increasing of blood sugar levels.

11. Green Tea helps preventing high blood pressure

Drinking green tea helps keeping lower blood pressure by repressing angiotensin, which leads to high blood pressure.

12. Green Tea helps preventing Parkinson’s disease

People who drink green tea reduce the probability of having Parkinson’s disease. Antioxidants in green tea help preventing brain cell damage, which could cause Parkinson’s disease.

13. Green Tea is good for liver diseases

It helps preventing transplantation in people with liver failure. Green tea also destroys harmful free radicals in fatty liver.

14. Green Tea strengthens the immune system

Green tea contains flavonoids and polyphenols which help in strengthening the immune system, making your body become stronger and fight against infections.

15. Green Tea reduces blood sugar

Green tea contains polyphenols and polysaccharides that help us reducing blood sugar.

16. Green tea helps fighting flu and allergies

Green tea contains Vitamin C which helps preventing and also fighting flu. Epigallocatechin gallate which is found in green tea relieves allergies.

17. Green Tea reduces stress and helps against tooth decay

Green tea is rich in L-theanine – amino acid which can help reducing stress. Green tea also destroys viruses and bacteria which cause many dental diseases of teeth.

 18. Green Tea prevents food poisoning

Green tea contains antioxidant catechin capable of destroying bacteria responsible for food poisoning, green tea also kills toxins in our body.



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