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Artists love a creative burst of energy. It sets their mood up for producing a masterpiece. Creative entrepreneurs’ whole life is dedicated to serving others by pursuing their creative passions. They strive hard to find inspiration that will keep them motivated to perform at their best. For it is only while they’re performing at their best do they feel a sense of absolute happiness. The mind is a miraculous organ. It thrives on positive and creative affirmations to bring about a 360 degree shift in your reality. Most creative individuals, be it artists or entrepreneurs don’t realize that they can inspire themselves to progress in a positive direction just by repeating a few simple creative mind affirmations. How Do Creative Writing Affirmations Work? Creative writing affirmation process, Credit: Pixabay Most of the barriers to creative success are mental. They are only in your mind. If you shift your mindset towards positivity and growth, then you’ll find more of that flowing your way in your real life. If instead you focus on what is lacking in your life, then it will only compound more of that in your actual life. One of the very best techniques to realize your creative goal is to visualize. It is the process of imagining yourself as having already accomplished what you’re striving for. You need to create a mental image wherein you rejoice in the happiness of your accomplishments and achievements. It should feel as if it’s happening in real life. This visualization technique helps to clear all the mental barriers towards your goals. Along with visualization, creative affirmations positive words help you in shifting your mood and state of mind towards productivity. Remember, when your mind is set, you are set. Whenever you repeat positive words, they align you with your goals and what seemed impossible before begins to seem possible. You ultimately become the best version of who you are by these creative affirmations. Creative Affirmations for Artists Creative affirmations for work, Credit: Pixabay An American psychologist Emmet Velten Jr. created the technique of affirmation. The technique made it evident how a person can be influenced in both negative as well as positive direction by repeating sentences describing various moods for around 5-10 minutes. Naturally, if you repeat creative mind affirmations, it will shift your mindset towards success. Eventually, it would lead you to perform your very best at work or any other sphere. Given below are a set of affirmations for you to read aloud everyday to notice a remarkable change in your mood for the better. I am inherently creative and can easily take advantage of my various talents. I am born with infinite creativity and intelligence. Each cell in my body reverberates with creativity. My mind is flooded with genius solutions every day. I always follow my creative passions and inclinations. My every waking moment is filled with creativity. My imagination knows no bounds thus making me incredibly creative. I never run out of ways to develop novel ways of doing things. Opportunities surround me and I see new ones every day. These affirmations when repeated again and again make you feel confident and put your mind in the right frame of work. It re-energizes your physical and mental state and prepares you to tackle any obstacle along the way. Creative Affirmations for Work Affirmations for inspiration, Credit: Pixabay You can manifest your dreams and live the life that you have only imagined till now by visualizing and repeating the following affirmations. I shine with inspiration at all times. My mindset is always positive, hence attracting opportunities is so easy for me. I keep going even in the face of obstacles. Everything I want arrives at the perfect time. I am bound to succeed in my creative career. Thus, no matter where you are or at which phase of your life you are in, these affirmations work wonders and instill in you a never ending reservoir of courage and inspiration.

According to the American Council on Exercise (ACE), one of the most effective exercises to chisel and shape your ab muscles is the captain’s chair exercise. You might wonder, what’s so unique about this move that sets it apart from dozens of other ab exercises? For starters, let us tell you that in order to see the maximum muscle growth and definition, you need to hit it from all possible angles. That can happen only when you do compound exercises. The captain’s chair exercise at home or at the gym is one of the best compound ab movements that facilitates all the muscles in your ab area in a single moment. Thus, instead of doing countless isolated exercises that target only a single muscle at a time, the captain’s chair allows you to hit all the different ab muscles at once. Here’s what you need to know about it. Captain’s Chair Exercise: What Is It and Its Benefits A person with defined abs, Credit: Pixabay It is an ab exercise that targets your lower abs and obliques. At every gym there is a captain’s chair exercise equipment on which people do it. It is called the captain’s chair. Alternatively, you can also do it on a knee raise station which is either present at the gym or can be purchased by you. The exercise also helps in stabilizing the back muscles. By making your core strong, it helps you to achieve a six pack ab, by targeting those lower ab muscles that aren’t targeted fully in conventional ab exercises like sit ups and crunches. captain’s chair exercise at home benefits your core greatly. A strong core gained through this move acts as a safeguard against all the injuries that you may develop as a result of running, jumping, walking, or playing any other sport. It also prevents you from becoming prone to lower back pain often. The variations of this exercise can also be performed even if you don’t have a gym membership. How To Perform Captain’s Chair Exercise Without Equipment ? A sturdy wooden chair, Credit: Pixabay Follow the instructions mentioned below: Place yourself on a sturdy chair. Your feet should be firmly planted on the floor. Sit straight with an erect spine. Place your hands on the seat of the chair on either side. Inhale and exhale and pull your knees towards your chest. Hold this position for about 2 seconds. Inhale and lower your legs to the starting position. Do this for about 10 more times. You can make this more challenging by not resting your hands on the seat of the chair on either side of your body. It will add more resistance and prompt your stomach muscles to work harder than before. A person with strong core running, Credit: Pixabay Captain chair exercise muscles worked include lower abdominals, external obliques, and hip flexors. The move is also a great option for those who hate doing sit ups, crunches, and other traditional abdominal movements. The exercise strengthens your entire core and primes your body for executing advanced abdominal exercises like hanging knee raises. Once you’ve mastered the right form of doing this exercise, you can progress to more advanced and challenging variations of it. Make this exercise a regular part of your workout routine along with a balanced and healthy diet. It won’t take long for you to observe more definition in your abdominals. What’s best about this exercise is that it’s home version is equally effective as its gym version. You don’t need to purchase the gym captain’s exercise equipment in order to perform it at home. The equipment tends to be on the pricier side. Grab an old, sturdy chair and reap the same benefits as you would in case you were performing it at the gym.

Not many know, but tattoos have been a part of people’s life since as early as the 18th century. It’s not only today that their popularity has risen tattoos cause skin cancer dramatically. From being used as cultural and religious symbols to being used by people to express themselves, tattoos have a long way. No one seems to be terrified of the needle anymore. In fact, more and more people are getting every part of their body inked in various designs and patterns. But amid all this tattoo craze, people forget to ask: is a tattoo safe? Can tattoos cause skin cancer? Do Tattoos Give You Skin Cancer? Doctor with patient, Credit: Pixabay Although the link between getting a tattoo and getting skin cancer is not fully established, certain indicators point towards a strong connection between them. The first and foremost thing that you need to keep in mind if you’re getting yourself inked is to consult a highly reputed and credible parlor. The connection between tattoos and cancer is the subject of many research pieces, and till now, only one definitive conclusion has been put forward. It is that there are indeed some ingredients in the tattoo ink that may be associated with cancer. One of the most notorious ingredients is black ink. Benzo(a)pyrene is a carcinogen, according to the International Agency for Research on Cancer. That means it is a substance that is capable of causing cancer. It is found in the tattoo ink. That is why the question, will tattoos cause skin cancer arise so often in the minds of those skeptical about getting inked. Should You Be Concerned About Tattoos and Skin Cancer? Detection of melanoma, Credit: Pixabay Does tattoos cause skin cancer? Should you drop all your plans for getting that awesome tattoo on your shoulder or back? Well, knowing this critical thing will ensure that most of your anxiety goes away. Most individuals prefer to cover their entire body parts with tattoos. One of the first signs of skin cancer is the change in skin color. Skin pigmentation, called melanoma, occurs. It is the first sign of cancer. If detected at the earliest, it can be prevented. But when the entire body part is covered in tattoo, it becomes very difficult to detect changes in skin color. Thus, detecting in the earlier stage and consequently preventing the further development of cancer becomes impossible. For this purpose, always remember not to get tattooed over your birthmarks and moles. Another point to be kept in mind is related to hygiene. A tattoo is etched on the skin by the needles which go deep into the skin layers. If they are not appropriately sterilized and cleaned before being on another person, then the chances of the second person contracting HIV increases. Hence it is essential for you to choose a highly reputed parlor which takes proper hygiene measures. Can Tattoo Removal Cause Skin Cancer? Tattoo removal process, Credit: Pixabay Alt tags: Laser tattoo removal Laser tattoo removal is not linked to skin cancer. Dermatologists have been exploring the link between tattoo removal and skin cancer for a long time now. Fortunately, till now there is no evidence that links the removal of tattoos with cancer. However, you can prevent the risk of developing skin cancer after tattoo removal by shielding that area from direct sunlight and applying sunscreen on that region whenever you step out. The bottomline when it comes to having a tattoo and developing skin cancer is this:. make sure to go to a respected tattoo parlour that places a great emphasis on practicing good hygiene. Sterilization, cleaning,and sanitizing of tattoo needles is of utmost importance. Another thing that you  should not forget to overlook is not to tattoo any mole. As mentioned before, it will inhibit you from detecting any skin pigmentation that may be an early sign of cancer. Keeping these things in mind when getting a tattoo will ensure you get inked without any nasty consequences.

A majority of people suffer from digestive issues like Irritable Bowel Syndrome (IBS). These people are generally recommended by medical professionals to eat a FODMAP diet. FODMAP means Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. In simple words, all of them are short chain carbohydrates and sugar alcohols that are not absorbed by the bodies of those who suffer from this bowel syndrome. Some examples of high FODMAP foods are dairy products, lentils, wheat, and artificial sweeteners. Upon eating foods high in FODMAP, bloating and abdominal pain, and diarrhea occurs. These people are therefore advised to stay away from such food items. Among the many low FODMAP fruits, bananas were till now considered the best. But recent researches have sparked a question, are bananas low fodmap foods? Are they really as beneficial for people with IBS as they’re made out to be? Let’s find out. Are Bananas Really Good for Those with IBS? Bananas in fridge, Credit: Pixabay Bananas were till now considered to be a low FODMAP item. That means bananas were bowel friendly foods recommended for those suffering from IBS. But the team behind the FODMAP diet has reanalyzed their composition and found ripe bananas to be high in FODMAP fructans. It means that they cannot be eaten in the low FODMAP diet except in minimal amounts, unlike before. But don’t think about eliminating bananas entirely from your diet. The study has found that different forms of bananas like ripe, unripe, and dried bananas have different quantities of FODMAP fructans and are prescribed in a specific amount according to the new rules. Which Bananas Can You Eat in a FODMAP Diet? Different forms of bananas, Credit: Pixabay We will answer your burning questions like are dried bananas low fodmap, are frozen bananas low foodmap, and the like. Unripe bananas are still a low FODMAP option, and you can easily consume one unripe banana per day. Keep in mind that it is a medium and not large in size. Don’t even think of consuming a very ripe banana as it will cause you severe discomfort afterward. The same goes for dried bananas, of which you can eat no more than 30 grams. Are Frozen Bananas Low FODMAP? Bananas in fridge, Credit: Pixabay Frozen bananas help you to consume ripe bananas before they turn overripe. Just keep in mind whenever you buy bananas to put them in the freezer. Freezing them will ensure that your bananas won’t become too ripe and high in FODMAP. Are Cooked Bananas Low FODMAP? Bananas for baking, Credit: Pixabay Most of the recipes which require cooked bananas as their ingredient call for bananas that are too or moderately ripe. Such types of bananas are generally not allowed in the FODMAP diet. People using cooked bananas for making items like bread and muffins should include no more than 1-2 bananas. This amount should turn out to be fine if you’re consuming only a serving of your bread or muffin. Sugar bananas that are also known as ladyfinger bananas, are characterized by their short and fat appearance. As you know, the ripeness of bananas impacts their levels of FODMAP. The research concludes that ripe sugar bananas fall in the high FODMAP category. If your body reacts negatively while after eating them, then you should limit their intake. If you were consuming or are currently ripe bananas regularly without facing any adverse effect on your digestive health, then there’s no need to cut them out of your diet. If, however, you’re feeling more bloated and constipated than usual, then it might be a good idea to reduce the number of bananas, as mentioned above. Usually, your body reacts within a timeframe of 6 to 24 hours. So assess your symptoms accordingly.

There is perhaps no baby in the world who wakes up from naps smiling, all ready for you to feed him/her. Instead, you’ll always know that your little one has finished their sleep by their loud, crying noise. If you’re in the middle of some work, then you might wonder why your baby always wakes up crying from nap? You did everything right, fed him before nap, made sure that no disturbance occurred when they were, and even checked their diaper from time to time. Yet, then what sparked their fury on waking up? Is there a problem? Certainly not, even if you know that your baby is not hungry, not feverish, isn’t wearing dirty diapers there is still a lot you can do and know to manage their crying fits. Take a look at all the possible reasons below. Why Your Baby Wakes up Crying after Naps? Baby with mother, Credit: Pixabay First of all, you should not worry too much if your baby always wakes up with hysterical shrieks. There are a myriad of reasons why they may feel uncomfortable but all of them are natural and common to all the babies. If your baby wakes up crying during naps, resist getting up and tending to them. Crying a little in between sleep is normal. They will quieten on their own after a few minutes. Go back to them only when you feel like the crying isn’t coming to a pause. Here are some possible reasons why your baby cries on waking up. He/she still needs more sleep. Wait for five minutes and try to get them back to sleep. The baby is hungry. Ensure that you’re feeding your baby well and that he/she is ot falling asleep when you’re feeding them. Your baby grows rapidly. You need to remember to start feeding them solid foods after a particular time. If you don’t, then that will make your baby cry a lot. Make sure that your baby is not suffering from any kind of sickness. Check their temperature, find if they have a rash somewhere or not. Babies are always trying to learn new things. Maybe your baby cries because after waking up he/she is not able to sit or stand properly. If your baby wakes up crying from nap after 30 minutes, that means that you need to recreate their sleep-wake routine. What You Can Do When Your Baby Wakes up Crying from Naps? Mother and baby, Credit: Pixabay There are quite a few things you can do to manage your crying baby. They are: Reposition the baby and pat them back to sleep. See if your baby is showing signs of unger or not. Adjust the environment and make sure that it is free of disturbance. Observe your baby’s sleep-wake cycle for a few days. Then, analyze if they need a proper feeding schedule, a pacifier to self soothe, or just a disturbance free environment. Maybe he doesn’t need to be swaddled anymore. If your baby is 3-4 months, you should especially check if he/she can roll over by themselves or not. Know Your Baby’s Naptime A sleeping baby, Credit: Pixabay You need to have an understanding of the amount or number of naps your baby needs during his first year. If you don’t have adequate knowledge about it, then it will result in an incorrect sleep-wake schedule, causing much annoyance to the baby. During the age of 4 months – one year, your baby needs a nap twice a day, preferably in the morning and evening. If your baby is trying to take an extra nap, make sure that you wean your baby away from doing that. Between the ages of 10 months to one year, the nap time should be reduced as the baby starts growing. At the same time, adjust your baby’s naptime by half hour. Knowing why your baby cries might actually have not one, but several causes. Pinpointing the exact one may not be easy. You need to observe your child on a daily basis and look for physical signs that may prompt you to take the right step.

Those who are not in the medical profession often wonder about antibiotic vs antibacterial medications. It is because both kinds of medications work to kill bacteria, fungi, and other pathogens that might have attacked your body. There is no broad differentiation between both these kinds of drugs, and so most people use the terms interchangeably. On the other hand, some treatments aim to slow the growth of bacteria in your body if it is infected by any. These antiseptic treatments are applied topically for quick healing. They are less potent than antibiotics but are not ineffective. These different categories of medicines can make one confused as to what exactly antiseptic vs antibiotic vs antibacterial signify. Don’t worry. We’ll help you figure it out. Antibiotic Vs Antibacterial Difference medicines, Credits: Pixabay Antibiotics are those chemical substances that can kill microorganisms like bacteria, fungi, and parasites. They are produced in a natural environment by living organisms. When they are produced in synthetic environments, they take the form of medicines or drugs known as antibiotics. Antibacterials, those that kill bacteria. Antifungals, those that kill fungi. Antibiotic is a broad category. They can further be classified based on which microorganisms they kill as: Antiparasitics, those that kill parasites. If you happen to wound yourself, you get prescribed an antibiotic ointment. Here there is no difference between antibiotic ointment vs antibacterial ointment. All the antibiotic creams prescribed for healing cuts, scrapes, and other wounds have antibacterial properties. They are aimed to kill bacteria in the wound. So there is no need to wonder about the difference between antibiotic vs antibacterial cream. Gentamicin, polymyxin B, and Bacitracin are the commonly used antibiotic creams that are antibacterial in nature. It should be kept in mind that antibiotic is a broad term that includes antibacterial, antifungal, and antiparasitics. It follows that although every antibiotic can be antibacterial, it’s not the other way around. Difference between Antiseptic and Antibiotic Woman applying topical ointment to a child’s wound, Credits: Pixabay S.No. Antibiotic Antiseptic1.    aAntibiotics work to kill or destroy the bacteria completely.Antiseptic slows down the pace of bacterial growth. However, they don’t work to kill it.2.    aAntibiotics can be taken internally. They are usually swallowed with water.Antiseptics are used in the form of topical solutions. They are applied externally on the wound.3.    MMany people show resistance to antibiotics.Resistance to antiseptics is very rare and is typically not observed.4.    cCommon antibiotics used are Vancomycin, Penicillin, and Ceftriaxone.Common antiseptics used are Safetec, Benzethonium chloride, and Povidone- iodine solutions. Antibiotic Vs Antibacterial Vs Antimicrobial hand holding different microorganisms, Credits: Pixabay By now, you must be clear that antibacterial medications are a subset of antibiotics. So antibacterials can be considered as antibiotics. But what about antimicrobials? Antimicrobials refer to all the agents that work against microbial organisms like bacteria, fungi, algae, viruses, and many more. Antibiotics act against other microorganisms, but these microorganisms do not include antimicrobial substances that are synthetic or those that come from animals or plants. Some common examples of antimicrobial drugs include amoxicillin, cephalexin, and clindamycin. A good understanding between antibiotics, antiseptics, and antibacterial is essential not only for a doctor but also for you. Sometimes, taking the wrong medication can prevent a wound from healing on time.

We all know the importance of good posture. It helps us to stand and sit taller while also imparting us with more confidence. But more than that, a great posture helps to keep the health of our spine intact. Good spine health dramatically reduces your chances of back injuries. Many people are unaware that a great posture is necessary not only during your waking hours but also during your sleep. As your muscles begin to relax and repair at night, a wrong sleep position may put undue stress on them, and you’ll wake up with stiff and sore muscles. All of us prefer to sleep in a specific way. We never pay attention to our sleeping position until we wake up in pain the next day. But you can get rid of these issues by just shifting your pillow in a different direction. Why Should I Sleep with a Pillow between My Legs? You will be wonderfully surprised to know how your pillow can emerge as your savior against sudden aches and pains. After going through these advantages, you’ll never let anyone question why do i sleep with a pillow under my legs? More comfort, less muscle strain, and tension. Good for pregnant women. It helps you get rid of lower back pain and leg pain. Enhances the circulation of blood. Benefits those with sleep disorders. 1.  More Comfort, Less Muscle Strain, and Tension Woman sleeping comfortably, Credits: Pixabay Your knees come together when you lay down to sleep. It results in undue tension in your lower back and hip muscles. When you place a pillow between your legs, it prevents your legs from pulling, thus, minimizing muscle tension, and consequently, pain. 2.  Good for Pregnant Women Pregnant woman sleeping, Credits: Pixabay Don’t question why should i sleep with a pillow between my legs while pregnant. If you’re pregnant, you might be having a hard time finding a comfortable sleeping position. Placing a pillow between your legs will provide you with adequate support and properly align your body. As you progress further through your pregnancy, you’ll gain more benefits from putting a pillow between your legs. 3.  Helps You Get Rid of Lower Back Pain and Leg Pain Woman suffering from backache., Credits: Pixabay It happens to those who sleep on their side. There is a possibility of your leg rolling forward and falling over the bed. It can irritate your lower back muscles and nerves. It’s a major contributor of back pain issues like sciatica. 4.  Enhances the Circulation of Blood Diagram showing blood circulation in legs, Credits: Pixabay Tingling sensation in the toes or numb legs are the major indicators of improper blood circulation while sleeping. Placing a pillow between your legs helps you avoid such poor blood circulation by facilitating a more natural blood movement in the veins. 5.  Benefits Those with Sleep Disorders Man suffering from sleep disorder, Credits: Pixabay People who suffer from sleep disorders like sleep apnoea often face trouble while breathing during sleep. Putting a pillow between your legs stabilizes the airways and aligns your spine. All of it contributes to better breathing and, in turn, better sleep. It also minimizes the chances of sleep apnoea by reducing the back and neck pain. Thus, the answer to why do i sleep with a pillow between my legs is simple. To wake up rejuvenated and relaxed instead of stiff and sore. Innumerable people suffering from sleep disorders, pregnant women, and average persons have reported an increase in their sleep quality and overall health by making this small change in their sleeping position. It’s time for you to try it out for yourself and reap its benefits.

Do you often wonder, why does my tooth hurt when i drink something cold? It feels terrible to know that you cannot enjoy your favorite ice cream or cold beverage anymore because of your teeth sensitivity. The sharp ache you feel when hot or cold food items or drinks hit your teeth isn’t something that happens only to you. It is experienced by an exceeding number of people all over the world. You may even venture to think that this condition is untreatable and that you will be left wondering, why do my teeth hurt when i drink something hot or cold for the rest of your life. But we are here to tell you that it is not so. Teeth Sensitivity: What Is It? As the enamel of your teeth wears down, numerous tiny tubes present in the inside layers of your teeth become vulnerable to hot and cold temperatures. The cells in these tubes get stimulated as soon as you eat something hot or cold. It causes you to wince in pain every time you take a bite or sip of food items like ice cream, coffee, or a cold drink. Sometimes the surface of your tooth enamel develops cracks due to exposure to extreme temperatures. It makes the nerves inside the tooth enamel, particularly sensitive to hot and cold sensations. What Causes Teeth Sensitivity? A dentist with a patient, Credit: Pixabay Some common causes of teeth sensitivity are: Over Brushing, which can erode your gum line and leave the inside layers of your teeth exposed. Poor dental hygiene, which causes plaque to build up especially in the teeth of those who wear braces. Consuming too much soda, caffeine, tea, wine, and juices. They contain high levels of acid that causes the wearing out of teeth enamel. Using teeth whitening products which contain harsh chemicals that erode the layer of enamel on your teeth. After knowing these causes of tooth sensitivity, it’s impossible for you to wonder, why do my teeth hurt when I drink something really cold. But don’t worry, you can get rid of it by following the below-given treatment options. How to Deal with Sensitive Teeth? There are several ways by which you can treat teeth sensitivity. Check your toothpaste brand. Practicing a good dental routine. Gently brush your teeth. Avoid or limit acidic food items. 1.  Check Your Toothpaste Brand Toothpaste and a toothbrush, Credit: Pixabay All the toothpastes that promise to give you shiny white teeth are usually filled with harsh whitening agents. They are not suitable for your enamel, so you need to exercise caution when purchasing a toothpaste for your teeth or purchase private label charcoal toothpaste. Choose one that is specially developed for sensitive teeth instead of one that claims to give you whiter teeth. 2.  Practicing Good Dental Routine Mother and child brushing their teeth, Credit: Pixabay Proper dental hygiene is a must for everyone, irrespective of whether you’re suffering from sensitive teeth or not. You need to clean your teeth twice a day and rinse them after meals to ensure that all the acids and food sugar is washed away. It is especially relevant for those who wonder why does my tooth hurt when i drink something cold with braces. 3.  Gently Brush Your Teeth Woman with a toothbrush, Credit: Pixabay Avoid brushing your teeth vigorously. Over-brushing your teeth will only damage your enamel instead of giving you whiter teeth. Avoid using a brush whose bristles are too stiff and change your toothbrush every 3-4 months. 4.  Avoid or Limit Acidic Food Items Acidic beverages, Credit: Pixabay Limit your intake of high acid food items and beverages like tea, coffee, cold drinks, etc. They can cause the enamel of your teeth to wear away, resulting in teeth sensitivity. Now you must have gotten a clear idea about your tooth sensitivity issue. It is not a very serious condition, and the pain can be easily minimized by consistently following one or the other treatment options mentioned above. Practice good dental hygiene, and soon you’ll no longer wonder desperately why does my tooth hurt when i drink something cold or hot.

Vitamins and minerals absorbed are crucial micronutrients that our body needs to perform numerous functions every day. Eating a well-balanced diet ensures that your body is receiving all these micronutrients to repair and replenish itself. But sometimes, even though you eat a wholesome and healthy diet, you cannot reap these micronutrients’ benefits. Have you ever wondered why? That’s because of your body’s inability to process and absorb all the nutrients from different food items. Millions of people suffer from some form of vitamin deficiency every year. It raises the question: where are vitamins minerals and water absorbed in the body? Where Are Vitamins and Minerals Absorbed? vitamin and minerals absorption, Credit: Pixabay There are two types of vitamins: water-soluble vitamins and fat-soluble vitamins. Water-soluble vitamins are found in the liquid portions of food items. As food gets broken down during the digestive process, these vitamins are directly absorbed by the blood. If you consume excess quantities of a particular water-soluble vitamin, it is expelled from your body by the kidneys in the form of urine. Some examples of water-soluble vitamins are: Vitamin B7 Niacin Riboflavin Thiamin Vitamin B12 Vitamin C Contrary to water-soluble vitamins, fat-soluble vitamins are absorbed into the blood through lymph channels. These lymph channels are present in the walls of your intestine. Their further absorption needs bile, which is produced by the liver. The bile flows into the small intestine, where it functions to break down fats from these vitamins. After their breakdown, the nutrients from these vitamins are absorbed through the wall of the small intestine. Now you know where are most vitamins and minerals absorbed. The small intestine is the place where they are absorbed. Some examples of fat-soluble vitamins include: Vitamin A Vitamin E Vitamin K Vitamin D What You Should Know Before Taking Vitamin Supplements Analysis of vitamin supplements, Credit: Pixabay Supplements are a good way to ensure the consumption of vitamins, which might not be present in your diet due to your food choices and preferences. For example, vegetarians cannot get adequate amounts of vitamin B12 and vitamin D through their diet alone. Many non-vegetarians are also at risk of developing vitamin D deficiencies as it is present in tiny quantities in even a few animal-based food items. But it does not mean that you should take large amounts of them through supplements. The main reason behind it is that many vitamins like B12 and vitamin C can stay in your liver for large amounts of time, even on their single consumption. By consuming them repeatedly through supplements has the potential of damaging your organs. Also, supplements can cause fat-soluble vitamins like vitamin D and K to build up. It increases the toxic levels in your body and can again prove very harmful. How Does Your Body Absorb Minerals? Vitamin and mineral rich food, Credit: Pixabay Minerals like iron, zinc, copper, and calcium protect your cells from blockage, carry oxygen in different organs, and keep your immune system healthy. The body absorbs different minerals in different ways. The speed of the absorption of minerals like calcium depends upon its level in your body. It gets actively absorbed when its level is low and vice versa. Many minerals like iron and chromium require a carrier like a vitamin C for its absorption. It is essential that you take the recommended amount of minerals and not more than that because your body does not have a way to eliminate them, unlike vitamins. Now you know how are vitamins and minerals absorbed actively or passively. It depends on their current levels in your body. Why Does Vitamin Deficiency Happen? Man feeling fatigued, Credit: Pixabay Your body actively absorbs a vitamin from different food sources. Hence, you must consume a wide variety of foods to enable your body to receive all the essential vitamins. A deficiency occurs due to malabsorption of a particular vitamin. A few things should be kept in mind if you want your body to absorb vitamins from foods efficiently. Consume your meals 2-3 hours before exercise. Manage your stress levels as high-stress levels are known to hinder vitamin absorption. Reduce the amount of alcohol and caffeine as they minimize vitamin absorption upto 80%. Your meals should have a fat source to enable the absorption of fat-soluble vitamins like A, D, E, and K. By now, you must have understood the importance of vitamins and minerals for your body and how their inefficient absorption can make you prone to developing several deficiencies. A balanced diet is the best way to ensure that you get the recommended amount of vitamins and minerals in your body.

The world of health and fitness is filled with many trends that come and go from time to time eating carbs again. But one trend that seems to stay on forever relates to losing weight and building muscle by cutting down carbohydrates and drastically increasing the intake of protein in your diet. If your one of those low carb, high protein fitness junkies, have you ever wondered what happens when you start eating carbs again? You might think that all your hard work at the gym will get drained almost instantly, and you’ll stop losing weight. What if we told you that nothing of this sort would happen? In fact, many people have recounted how they started eating carbs again and lost weight. Yes, its true. Although doctors have prescribed low carb diets for severe type 2 diabetes and obesity, average people dont need to adhere to it. When you remove carbs from your meals as in a keto diet, you also remove many nutrient-dense foods like starchy vegetables, fruits, beans, and legumes. The result? A body deprived of essential micro nutrients and prone to a host of digestive health issues. Would you want to experience that? Certainly not. Here’s how to start eating carbs again after keto diet and regain your health and vitality back. Why Are Carbohydrates Important for You? Person choosing fruit over donut, Credits: Pixabay Carbs supply your body with energy, which is crucial for the functioning of organs like the brain, kidneys, and central nervous system. The right kind of carbs like whole grains and cereals combined with fat sources, can keep your blood sugar levels stable throughout the day. Carbs provide your body with fiber, which is important for your digestive health. In the absence of carbs, your body uses protein for energy. It greatly compromises the protein’s real function, that is, to build and repair muscles of your body. What Happens When You Start Eating Carbs Again after Keto Diet? You will see various benefits after introducing carbs back in your diet after a long period of being on a low carb diet like keto. Improved digestion. More satisfaction after meals. Less food fear and anxiety. Better workouts. Stable blood sugar. 1.  Improved Digestion Good digestive health, Credits: Pixabay Carbohydrate food sources contain huge amounts of fiber. The lack of fiber is the number one cause of digestive problems like constipation. The constant stress of measuring carbs in every meal is removed, which promotes better digestive health. Consuming carbs that you know is good for your body will get you rid of bloating and bowel issues. 2.  More Satisfaction after Meals Person feeling full after a meal, Credits: Pixabay After eating a low carb meal, people always complain that they haven’t felt satiated or full. Vegetables and whole fruits add water, fiber, and bulk. It means that you can eat them till you’re satisfied without counting calories. On the other hand, most protein sources also contain fat, and fat contains more calories than carbohydrates in even a small amount. You will find your cravings vanish almost immediately. 3.  Less Food Fear and Anxiety Person scrutinizing food, Credits: Pixabay You start fearing food items high in carbohydrates anywhere you go. It leads to constant anxiety regarding what foods to consume and what not. As you’re always thinking about the number of carbohydrates that a particular food has, it turns your relationship with food unhealthy. You don’t enjoy your meals anymore. All this undue stress over food stops as you introduce more carbohydrates in your meals. 4.  Better Workouts Person working out, Credits: Pixabay As mentioned before, carbohydrates are the primary source of energy for your body. If you want to benefit from a high-intensity workout, you need to add more carbs into your diet. A body that is low in carbs will always feel lethargic and will not have enough energy to power through workouts at the gym. After adding carbs, you will find that your workouts feel much better than before. You’re able to lift heavy, run faster and longer, and thus burn more calories. 5.  Stable Blood Sugar erson using blood sugar monitor, Credits: Pixabay Complex carbohydrates like whole grains and vegetables, take time to get digested by your body. It does not cause an undue spike in your blood sugar levels. You will not find the need to snack more often when you’re eating sufficient carbohydrates as you’ll always be full and satisfied. At the end of the day, it all boils down to eating nourishing food from various food items. Elimination of any one food group in favor of another will only lead to nutritional deficiencies and consequently, health issues. Eliminating carbs from your diet has a similar effect. By excluding carb-rich, nutrient-dense food items, you will do your body no good.

Almost every food item in the world is made up of carbs. Why so? That’s because carbs are vital for good health. They are needed for energy by everyone. Moreover, carbohydrates facilitate the proper functioning of vital organs like the brain, kidneys, and nervous system. Everyone needs some amount of carbs to function optimally. But that does allow us to gorge on unhealthy carb foods like cakes, pastries, candies, chips, etc. People are quick to cut carbs when they are focussing on their health. It is one of the major mistakes that they make, which costs them heavily afterwards. Carbohydrates are of two types. Understanding the difference between them is the key to making better food choices and optimizing your health in the long run. Good and Bad Carbs – What Are They? Unhealthy and healthy carbohydrate food items, Credits: Pixabay Carbohydrates are naturally occurring sugars found in many food items like whole grains, cereals, fruits, and vegetables. They are broken down quickly in your digestive system into glucose. This glucose is what provides you with sustained energy throughout the day. Good carbs or natural carbs are those which take longer to get digested by your body since they have huge amounts of fibre in them. They are found in natural, unprocessed, and unrefined foods. Carbs in oats, carbs in roti (made of whole grain flour) are the prime examples of such ‘good’ carbs. Good carbs are called good because apart from being fibre rich, they are also packed with essential vitamins and minerals needed for your body to function efficiently. Fibre keeps you full and promotes healthy bowel movement, which leads to good digestion. These slow energy releasing carbs stabilize your blood sugar levels and effectively protect you against developing heart diseases, obesity, and type 2 diabetes. On the other hand, bad or refined carbs are those that have less fibre and more sugar. Common examples include cakes, biscuits, ice cream, etc. They have no nutritional value and are calorically high. As they lack fibre, they get digested by your body within seconds, leaving you hungrier than before. Naturally, you reach out for more of them, which makes you consume more calories than usual, leading to weight gain. Good Carbs and Their Benefits Healthy carbohydrate food items, Credits: Pixabay There are lots of good carbs that you can eat daily to get essential nutrients in your body. Some of the best ones include whole wheat flour, bread, pasta, potatoes, legumes like pulses, barley, quinoa, and corn. They offer several benefits like: They are unprocessed and made up of natural ingredients. As they are minimally processed, eating them will ensure that you get all the benefits that they have to offer. They are gradually digested by your body, thus keeping your energy levels stable throughout the day. They prevent you from developing chronic health conditions like diabetes and obesity. They are low in cholesterol and thus are a boon for maintaining your heart health. Bad Carbs and Their Effects Unhealthy carbohydrate food items, Credits: Pixabay Bad carbs are found in all the packaged products that have undergone a high degree of processing. They include bakery items like biscuits, cakes, sweets, chips, white bread, etc. Here’s how they wreak havoc on your health. They are highly processed, having zero nutritional value. They only provide your body with calories without any nutrition. Their rapid digestion by the body causes a spike in your insulin levels. It makes your pancreas produce more insulin. More insulin production prompts your body to store more fat. As they’re high in sugar, people who consume them are prone to develop conditions like type 2 diabetes and obesity. You might wonder about carbs in milk and carbs in paneer after knowing about good and bad carbs. Dairy products like milk, paneer, yogurt are primarily made of fat and proteins. They have a minimal amount of carbohydrates in them. You must pair them up with a source of good carbs like whole wheat or starchy vegetables. Carbohydrates are not bad for your health. You only need to make a conscious decision to eat more good carbs and avoid bad carbs if you want to achieve your health goals over time.

What does it mean to throw your back out? It’s a common question that those unfamiliar with this phrase, which is used for a painful back condition, wonder. Many people, at some point in their lives, experience backache issues. And why not? Hardly anyone gives attention to the fact that their back is what supports their entire posterior body. Your back is one of the largest and major organs that functions to keep you stable and upright through the spinal. Sometimes you can injure your back muscles or strain them while doing any physical activity like gardening, weight training, or simply lifting something too heavy. It results in acute back pain, which varies in intensity from person to person. It is what is known as throw out back. Indeed its an excruciatingly painful condition. But here you’ll get to know what to do when you throw your back out that will alleviate your pain significantly. What Causes Throw out Back? Man sitting in a bad posture, Credit: Pixabay It happens due to various reasons in different people. Some common causes include: Muscle injury leading to muscle spasms. Certain infections and tumors. Sudden twisting or overstretching. Sitting for a long time in a poor posture. Lifting objects that are too heavy. Damage to blood vessels, ligaments or other connective tissue. Can you throw your back out coughing? It’s a common question asked by people suffering from back pain but not because of the causes mentioned above. Yes, you can. Sudden forceful coughing or a sharp sneeze can cause spine misalignment by putting too much pressure on it. It directly results in you throwing your back. What to Do When You Throw Your Back Out? Take anti-inflammatory medications. Alternate between cold and hot packs. Do some back stretching and strengthening exercises. Get adequate rest. 1.  Take Anti-inflammatory Medications A packet of pain-reliever medicine, Credit: Pixabay Some over-the-counter pain relievers work well to reduce the inflammation in your back. You can take medications like ibuprofen and naproxen. They are sure to provide some relief. Only consume the recommended dosage of these drugs. 2. Alternate between Cold and Hot Packs A person undergoing an ice pack treatment, Credit: Pixabay Use some ice packs on your back to reduce the swelling. When you feel like the pain has considerably reduced or found some difference in your swelling, you can switch onto heat treatment. Warm packs will act as muscle relaxants and stimulate blood circulation in the affected area. 3. Do Some Back Stretching and Strengthening Exercises Woman doing a back exercise, Credit: Pixabay Do some stretching exercises to relieve tension and pain. Some simple stretches for when you throw your back out include back extension, the bridge position, and child’s pose yoga stretch. 4. Get Adequate Rest Woman resting in fetel position, Credit: Pixabay You should know how to sleep when you throw your back out. On a hard surface, lay on your stomach. Relax your hand by your sides. Such a position puts your back and its muscles in a much more relaxed position. To minimize the strain on your back, try to sleep in a fetal position. Treatment and Prevention A person exercising, credit: Pixabay If you think that you cannot manage this painful condition at home, it’s time to seek medical help. Physical therapy, which includes certain strengthing exercises performed under a specialist’s guidance, can prove immensely beneficial. Some yoga asanas can also impart flexibility while building the overall strength of your back. Your doctor can also prescribe you strong pain relievers if your current medications aren’t working well. Some ways by which you can prevent throw out back condition are: Exercise and maintaining healthy body weight. Never forget to warm up before engaging in physical activities. Maintain a good posture. Don’t slump your back. Quit smoking. It disrupts the blood flow, depriving the tissues of your spinal cord of oxygen Hence, we see that throw out back is a common condition that can strike anyone without warning. With a few small measures, you can protect yourself against this extremely painful back issue. If you think that you’re not getting relief from pain despite taking every measure, it is best to immediately reach out to your doctor.