Ways to Gain Weight with a Fast Metabolism

learn the simple ways here that you can do to add pounds to your frame.

• 1

  INCREASE PORTION SIZE

  The basic thing that you should follow is that your calories intake should be 3,500 more than what you burn through activities and daily functioning. One simple way to work towards this goal is by increasing the size of portion you eat. You don’t have to stuff yourself if you are someone who eats little or have small appetite, but consciously need to try to eat more food than usual every time you sit down to have your meal.
  
• 2

  INCREASE CALORIE INTAKE

  Start eating calorie dense foods to increase your calorie intake. Certain foods provide more calories than others for the same serving size. This helps those a lot who want to put on weight. Include foods like dried fruits, nuts, peanuts butter, cheese, peas, corn, potatoes and ice cream to add calories.
  pinterest
• 3

  INCREASE PROTEIN INTAKE

  Protein is the building block of your body and your body is going to be starving for it if you don't add enough proteins to your diet. Never let your protein intake go lower than 2.5 gms per kilo of body weight, when you are aiming to add muscles for long-term.
  pinterest
• 4

  INCLUDE SNACKS

  Include more of unprocessed foods such as nuts, seeds and dried and fresh fruit that are nutritious and can be easily tucked inside your backpack, briefcase or purse to eat when you are away from home. Eat every two to three hours to enhance your calorie intake.
  
• 5

  START STRENGTH TRAINING

  Strength training is the key to adding pounds of muscle mass to an underweight body frame. Muscles weigh more than fat and can also help the body shape for a healthier appearance. For best results you should target each major core muscle in your body such as the legs, arms, back, chest, shoulders and abdominals. Performing two to three sets of each strength exercise, two to three times per week can bring a lot difference to shape the body. In addition, you should also obtain comprehensive instructions by a trainer at your local gym or apart from this you can also get help from fitness magazines or books, online or from workout DVDs.
  

6 reasons why you should consider sleeping naked

Many people tend to shy away from the concept of sleeping naked because it is seen as a perverse activity. However, instead of laughing away the idea of going to bed naked, you will be surprised to know that sleeping in the nude actually has amazing health benefits that could improve the quality of your life. Here’s why you should consider ditching your nightie and pajamas and instead get into the habit of sleeping naked (provided you have your own room!):

1. Builds intimacy with your partner

Sleeping naked with your partner could help in strengthening your marriage or relationship. This is because skin-to-skin contact helps in the release of oxytocin. This is a strong hormone or neurotransmitter in the brain that plays a vital role in bonding and the levels usually tend to increase when you’re hugged or kissed by a loved one. Other than this, sleeping in the nude will also help in making you more familiar with your partner’s body and learning about their pleasure points. In fact, a survey conducted in England revealed that 57% people who slept naked with their partners felt happier than usual. Here’s how you can get your partner in the mood by sleeping naked.

2. Helps you achieve a positive body image

Most of us struggle with achieving a positive body image and accepting our body the way it is. Being bombarded by pictures of models and actors with ‘perfect bodies’ only makes it more difficult. However, sleeping in the nude will gradually help you in accepting all your physical flaws and embracing your body type. This is because when you momentarily look in the mirror every morning, you only tend to notice the parts of your body you have grown to strongly dislike. When you’re naked for several hours on end, you learn to grow comfortable with how your body looks and even start noticing your physical assets for a change.

3. Helps keep you cooler                        

During summer, most of us struggle with falling asleep due to high temperatures and humidity levels. By going to bed in your night gown or pajamas, you tend to feel warmer than it actually is. Sleeping naked will help in maintaining the ideal body temperature to fall asleep. This will help you in having a deep and sound sleep without having to worry about drastically reducing the temperature of your air conditioner.

4. It can help in keeping skin conditions at bay

After a long day of staying outdoors in your work clothes, your skin barely gets the opportunity to replenish itself from the constant heat and humidity. It is a known fact that while you sleep, your skin finally gets to heal and replenish itself, which is why the term ‘beauty sleep’ is used so often. By sleeping naked, there’s no fabric pressing against your skin that can hinder this process. Your skin gets to breathe and you are at a lower risk of developing skin conditions like folliculitis(inflammation of the hair follicles) or premature skin geing.

5. Improves sperm quality

A study conducted by American researchers from the University of Standford and the National Health Institute of Child and Human Development in 2015 revealed that wearing tight boxers or underwear during night time can affect one’s sperm quality. Around 500 men were a part of this study and were told to wear underwear of their choice during day and night time. Their sperm quality was then recorded. It was then found that those who wore boxers during the day and slept naked at night had a 25% lower risk of DNA fragmentation in their sperms as compared to those who wore their underwear even after going to bed. This study was presented by the researchers at an annual meeting held by the American Society for Reproductive Medicine in Baltimore. So if you want to improve your chances of conceiving a child, sleep naked!

6. Helps in promoting vaginal health

Just like your skin, even your vagina needs to breathe during night time for maintaining a healthy pH level and keeping vaginal infections at bay. Vaginal yeast infections are caused by a fungus called C.albicans which thrives in moist and warm places. By sleeping naked, you can keep your lady parts well ventilated and dry and prevent the fungus from breeding and causing any form of irritation

Tips for acne troubles in summer

During summers, sweat and oil secretion increases and get deposited on the skin. An oily and sweaty skin also attracts more dirt and pollutants.

Which is why summers aggravate acne problem because of heat and sweat. Following are some tips to prevent skin from acne during the heated climate:

Cleansing is the keyword

Daily cleansing and skin care, with appropriate products, is the only way of protecting the skin from eruptions and oily-skin problems. The pores must be kept free of hardened oil and the oiliness of the skin surface must also be reduced.

If your skin is oily, an astringent toner should be used after cleansing. Wipe the face with it, using cotton. Some home ingredients can also be used. Rose water can be mixed with cucumber juice and applied on the face to reduce oiliness. Night-time cleansing is a must, to remove the pollutants that have been deposited on the skin during the day.

Wash your face with plain water

During summer, people tend to wash their face too often with soap and water. This actually destroys the normal acid-alkaline balance of the skin, since most soaps are alkaline in nature. If there is rash, pimples or acne, the face should be washed with a medicated soap, or medicated cleanser only twice a day, morning and night. You may wash the face several times a day with plenty of plain water.

No blackheads, no acne

Preventing blackheads help in the prevention of acne. If there are blackheads, a facial scrub should be used on the blackhead-prone areas. But do not apply scrubs on acne, pimples or rash. Mix rice powder with rose water. Apply it on the areas with blackheads daily. Rub gently on the skin with circular movements. Leave on for five minutes and wash off with water. This can be done after cleansing in the morning.

Avoid use of oily creams

If the skin is oily and prone to eruptions, avoid the use of oily creams and moisturisers. If there is dryness of the skin, it is usually a superficial dryness of the outermost layer. For this, mix one teaspoon each of honey and curd and apply daily, washing off with plain water after 20 minutes.

A paste of fresh methi leaves can also be applied on the skin. Keep it on for 15 to 20 minutes and wash off with water.

Neem leaves can also be used to treat rashes, pimples and acne. A handful of neem leaves can be simmered on very low fire in four cups of water for one hour. Leave it overnight. Next morning, strain and use the water to wash the face. Make a paste of the leaves and apply on pimples, rash and acne.

It is also important to make sure that the hair and scalp are kept scrupulously clean. If the scalp is oily, or if there is dandruff, it can lead to pimples and acne. Keep the hair away from the face while you sleep.

Cleanliness is an important aspect

If your skin is prone to pimples, wash your pillow covers and towels often in warm soapy water, after adding two teaspoons of an antiseptic solution.

Also remember to wash your cosmetic brushes very often and dry them thoroughly before putting them away.

Drink plenty of water

Acne can out of a congested system also. So, include fresh fruits, raw salads, sprouts and curd in your daily diet and drink 6 to 8 glasses of water. Add lime juice to a glass of water and have it first thing in the morning.

Last, but not the least, if acne makes an appearance, get professional care at right time, because acne can spread and cause extensive scarring.

Different Types of Acne Scars

Any burn, injury, or trauma like surgery can cause scars on skin. Of all kinds, acne scars are most distressing and widely discussed topic in the world.

Acne scars are common to teenagers as well as adults. They are not just unsightly but can cost you your confidence too.

To treat them, it is necessary to know the type of scar one has. Yes! Scars too have types.

Essentially there are four type of major acne scars. They are listed below:


Ice Pick Scars

Deep, narrow scars that appear like the skin has been pierced with a sharp object such as an ice pick are called ice pick scars.

They seem to make a small but deep hole in the skin which may look like a large, open pore.

An infection from a cyst or other deep inflamed blemishes can cause ice pick scars. The skin tissue is destroyed leaving a long column-like scar.

This type of scar can be treated through punch incision or punch grafting.

Boxcar scars

They are round or oval incisions with steep vertical sides. These scars are wider than the ice pick scars and give the skin a pitted appearance.

When acne destroys the collagen, tissue is lost. The skin above this area is left without support and a depression is formed.

Boxcar scars can be mild to severe, depending upon the amount of tissue lost.

Treatment for Boxcar scars include elevation, dermal fillers and laser resurfacing.

Rolling Scars

This type of scar is usually wave-like motion across a normal appearing skin.

When the fibrous bands of tissue develop between the skin and the tissue living below it, rolling scars are formed.

These bands pull the epidermis, binding it to the deeper structures of the skin.

This pulling of epidermis from within creates the wave-like appearance on the skin.

These types of scars can be treated with subcision.

Hypertrophic or Keloid Scars

This scar looks like a raised, firm mass of tissue. They often grow larger than the original acne.

Hypertrophic scars are mostly found on the torso, especially in men.

These scars are caused by an over-production of soften scar tissue unlike boxcar and ice pick scars that are caused by a loss of tissues.

These types of scars can be treated with steroid creams or injections that help shrink and flatten the scar. Interferon injections are also used for this purpose.

5 Nutrition Fruits For Prevent Cancer Cells

Health Benefits of Nopales

Nopales are spectacularly healthy type of cacti with a wide range of health benefits including its ability to aid in weight loss, prevent cancer, improve skin health, protect heart health, regulate and improve digestion, boost the immune system, optimize metabolic activity, build strong bones, cure insomnia, and reduce inflammation throughout the body.

===================================================================================================================================================================================================================

Nopales are a form of vegetable that is made from the soft pads of underdeveloped prickly pear cacti. The useful vegetative pads are either green or purple, and are roughly the size of a person’s hand. They have a consistency somewhere between green beans and green peppers, and are regularly added to eggs and steak stir fry. They are native to Mexico and Central America, and it is in this cuisine that you most commonly find fresh nopal. It is mainly found fresh in Mexico, and either canned or pickled as an export, particularly to the Southwestern United States and Texas.

NUTRITIONAL VALUE OF NOPALES

The wealth of health benefits that come from nopales are mainly attributable to its nutrition and vitamin content, which includes riboflavin, vitamin B6, copper, iron, fiber, vitamin-A, C, K, calcium, potassium, magnesium, and manganese. It is also an important source of certain organic compounds like phytochemicals and certain polysaccharides that also contribute to the health boosting power of nopales. Let’s explore some of these health benefits that people have been enjoying for thousands of years in the more details explanations below.

HEALTH BENEFITS OF NOPALES

Digestion: Nopales are forms of cacti, so they are very fibrous and contain a great deal of dietary fiber. Dietary fiber is essential in the digestive process, because it adds bulk to bowel movements that make them easier to pass through the smooth muscles of the digestive tract. It also stimulates peristaltic motion to move the bowels along the tract, and reduces symptoms of both diarrhea and constipation. Furthermore, excess fiber in the body can actively reduce the amount of cholesterol, thereby protecting your heart health as well.

Weight Loss: There are a number of components within nopales which can aid in weight loss. First, fiber can make the body feel full and inhibit the release of ghrelin, which is the hunger hormone, so overeating is reduced. Secondly, this plant is very low in saturated fat and cholesterol, but it is packed with metabolic potential, so the body works at a higher level without gaining weight. The presence of vitamins B6, thiamin, and riboflavin also makes metabolic function work quickly, and they maximize fat burning and the transformation of food to usable energy.

Cancer Prevention: The variety of phytochemicals, flavonoid compounds, vitamin-C, and other antioxidants found in nopales make it extremely beneficial for the entire immune system, particularly when it comes to various cancers. Antioxidants are beneficial compounds that seek out free radicals in the body and eliminate them before they can mutate the DNA of healthy cells into cancerous cells. Free radicals are the dangerous byproducts of cellular metabolism that can accumulate in the body and cause a variety of health problems, including cancer. The content of vitamin A and flavonoids in nopales have also been connected to a reduction in skin, lung, and oral cancers.

Metabolic Activity: One of the most important aspects of nopales in terms of health is its mineral and vitamin content. Nopales contain thiamin, riboflavin, niacin, and vitamin-B6, all of which are vital components of cellular metabolism and normal, regulated enzyme function throughout the body. If your organ systems and hormonal balance are optimized, then your body will run more efficiently, you will increase weight loss, promote healthy muscle gain, boost repair and maintenance of organs, and generally tone the entire body.

Builds Strong Bones: The mineral content of this powerful cactus leaf includes a modest level of calcium, which is an essential part of building strong bones and repairing bones after being damaged.

Improve Sleep: This plant also contains magnesium,which is a useful mineral for inducing feelings of sleep for people suffering from insomnia, chronic anxiety or restlessness. It induces the release of serotonin in the body, which results in increased melatonin levels. It also has a slightly sedative effect, which reduces nerve function and calms the body, helping you to fall asleep.

Inflammation: The juice that is taken out of the pickle pear leaves of nopales has been shown to have anti-inflammatory effects on a variety of body parts, including those symptoms associated with arthritis, injury, joint pain, and muscle strain. Apply the juice topically to the affected area, of consume the vegetable itself to also enjoy the effects.

Skin Health: The phytochemical and antioxidant characteristics of nopales make them a good defensive mechanism against premature aging symptoms, like wrinkles and age spots. The free radicals left after cellular metabolism can seriously impact the skin and by eating nopales, you can keep your skin looking healthy, young, and refreshed.

Diabetes: The extracts from the leaves of prickly pear cactus can be powerful regulators of glucose levels within the body. For patients with type 2 diabetes, it can cause a reduced spike in glucose levels following eating, which makes the management of diabetes easier.

Ulcers: Following the traditional use of nopales as a cure for gastric ulcers, recent studies have verified these effects. Apparently, the mucilage and fibrous material in nopales makes it inhibit the development of gastric ulcers and those that develop due to excessive consumption of alcohol, so for people who regularly suffer from this painful condition, add some of these powerful plants to your diet and improve the quality of your life!

A Few Words of Caution: Due to its ability to regulate and affect blood sugar levels, nopales can sometimes make people hypoglycemic, and it should also not be consumed excessively before an operation, since it makes it difficult to control glucose and blood nutrient levels. Other than those health concerns, nopales are a delicious and highly nutritious addition to your diet!

7 Reasons You’re Struggling with Adult Acne

Acne is believed to be a teenage problem. It becomes a cruel joke for people heading to the exit lane with anti-acne treatments in their 20s and 30s, or beyond. Unfortunately, you yourself might be responsible for adult acne. Or let’s be specific, you beauty habits are to be blamed for causing the zits.
You could be using beauty products with 10 percent benzoyl peroxide, or covering up the acne scars with concealer. By doing this, you’re probably counteracting your own efforts to get a great-looking skin. Check out the post below with some common behaviours that may be working against you. 

Cleansing Habit

Cleansers with alcohol are harsh on your skin. There are antimicrobial peptides in your skin's natural oils called ‘defensins.’ One of the worst things adults do is strip away those oils with soap, witch hazel, or toner that neutralizes antimicrobial peptides because all of these are alcohol-based. Alcohol-free products are best; pick your cleanser carefully.

Acne Fighters

Benzoyl peroxide (BP), is a medication used to treat mild to moderate acne and comes in cleansing liquid or bar, lotion, cream, and gel form. 10 % of BP was as relevant to high school as pop bands. But as we age, our skin loses its moisture, and BP is drying in nature, so the 10% dose can cause irritation. With coming age, you need to be gentle on your skin. For new breakouts, use a wash with 5 percent BP the first two days of a breakout. On days three and four, apply on cortisone cream to inhibit inflammation.

Pimple Popping

When you pop your acne with your fingers, it pushes the goo in (gross!). Comedone extractor can help you pop your zit. If you do get a whitehead, buy a comedone extractor to pop it. Its even pressure expels, rather than pushing in the goo. 

Spot-free Treatment

A concealer is a band-aid solution for acne scars; it doesn’t help prevent scarring. Instead of it, you must use a spot-fading treatment. When you need to be blemish-free stat, head to your dermatologist’s office. A cortisone injection can make the pimple disappear within 24 hours.

Stress Factor

Adult stressors like a high-pressure job or a messy relationship can weaken your immune system, making it easier for bacteria to build up, and also mess with the body's release of cortisone, an anti-inflammatory hormone. Reducing stressors or find new ways to ease tension helps prevent zit breakout.

Eating Right

Foods with a high glycaemic index, such as processed sugar, corn syrup, pasta etc have been linked to adult-onset acne. Some people get rid of acne just by giving up gluten, without a prescription from the dermatologist. Also, 2% milk is better than skim in keeping hormones from causing breakouts.

Correct Prescription

Some people keep using the topical treatment for their acne and don’t get the correct prescription for their problem. If over-the-counter options aren't working after a few months, see a doc. They may prescribe you spironolactone, an anti-testosterone pill. It reduces oil production but usually doesn't hormonally affect other parts of the body of adult women.

All these beauty habits can make your acne volatile in nature and you don’t want that. So, it is a good idea to steer clear of these right now. 

Five different types of meditation

Mediation has proven to provide significant benefits in the life of practitioners. There are over five different types of meditation techniques listed below that can give you an insight into the treasury of a healthy mind as well as body. 

Breath Observation

Central to any technique of meditation is breathing or monitoring one's breath. Breath observation is as simple as paying attention to your breath for a very short period from say a few seconds to minutes. To start with the breath observation meditation technique, settle yourself down on a flat surface and in a place that is quiet and serene. Sit straight and place your hands on either of your knees.Take a deep breath and exhale slowly. Breathe from your nose as it transports oxygen all the way to the bottom of the lungs. If your mind wanders for the first few times during your meditation session, re-focus your attention on your breathing pattern and continue doing it for 

long as you are comfortable. 

Begin Meditation with an empty mind

Meditation, for many experts or regular practitioners, is a source for vacating all the thoughts from the mind. And, to do this, sit patiently on flat surface with your back straight and eyes closed. Let the mind relax. This might be an especially diificult meditation for beginners because an effort of any kind on the mind will cause wrong practice of the technique. Just be patient and take your time.

Walking Meditation

Walking meditation requires the practitioner to use his or her body completely. This can be performed outdoors or inside a room. While you start walking, observe the way your body moves and how your feet contracts when it is exposed to ground. While walking, observe your breath. If you are planning to exercise the walking meditation technique outside your house, look out for a place that is away from the hustle bustle of city life. The health benefits of meditation are 

immense.

Mindfulness Exercise

Mindfulness exercise is also called insight meditation. In mindfulness exercise, you meditate to enhance awareness of everything that is happening around you. To start this meditation technique, you can concentrate on your breathing pattern. Slowly, move away from the thoughts that may be troubling your mind and focus on what is going on outside the realm of your body and mind. The key to this meditation technique is to watch and hear everything without judging or analysing what is being seen or heard.

Simple Mantra Meditation

Mantra meditation is considered one of the easiest ways of meditation as it draws you away from all thoughts by making you focus on just one object. Chanting mantras is a great help for people who wish to practice this technique. An experienced master who understands your expectations from a regular meditation routine usually chooses the mantra. While doing this meditation, you can either choose to say the mantra aloud or in your head.

Several other kinds of meditation techniques are available as well, but they need to be practiced regularly. However, one must understand that these techniques are usually used to suit certain situations.