Wellbeing

Masturbate Once or Twice in a Week – Side Effects, Benefits, and Risks

Many of us have started knowing about masturbation as teenagers. However, people feel ashamed of talking about it. Masturbation is a very natural and healthy sexual activity. Most people may take masturbation as a taboo, but very few of them actually know about its plethora of benefits. Many misconceptions are heard about, like it causes infertility, hair loss, shrinks the genitals, and many more. But none of them are true. Also, there are so many questions that revolve around whether masturbation is good or bad? So, here clearing out this question with a big NO. Masturbation is not harmful or unhealthy for people at all. Instead, it has many health benefits physically and mentally. It is one of the safest activities than any other type of sex.

Masturbation Health Benefits

Research shows that there are likely to have several health benefits related to masturbation. It helps the body to relax, lowers the stress level and improves the sleep schedule. Also, it acts as a natural painkiller during periods, thus reducing the period cramp. It helps people become familiar with their sexual responses, thus helping them understand their needs for their sexual partner.

Side Effects of Masturbation

No significant masturbating effects have been seen unless it is made as a daily routine or prioritizes it above anything. Only addiction can lead to a masturbating effect. If avoided can turn out to be a big issue. It may cause you to miss out on daily work. It can also affect social events and cancel plans with a dear one.

Masturbation and Workout

Some bodybuilders or athletes believe that masturbation can harm their performance. But scientifically, it’s not true as this depends on person to person. As we know, testosterone helps build muscle and thus helps muscles synthesize protein.  So, whenever an exercise is performed, the level of testosterone increases. On the other side testosterone level also increases while performing any sexual activity or masturbation and then quickly falls after orgasm. This is why people think masturbation before workout has a negative impact, but the fluctuation is seen very slightly and is not noticeable. So, the testosterone level returns to normal after a few minutes. Similarly, masturbation after a workout doesn’t negatively impact; rather, it arouses a higher sex drive with the workout.

Masturbation Affect Hair!

Coming to another myth is masturbation or hastmaithun affects hair which is not true at all. And there is no scientific reason seen that masturbation causes hair loss. This myth may have come from the idea that semen contains proteins, and releases of it may cause hair loss. So, this is completely a myth, and there is no evidence that it is true.

Mastrubation Effect On Memory!

Another myth to be bust is that masturbation affects memory which is again not true.  Also, there is no scientific reason that proves any effect on memory; instead, it helps the body relax and positively feel. But it may affect the memory while excessive masturbating, which can lead to consuming a lot of energy and mental space. Apart from this, there is not any big issue related to memory loss.

Masturbation Effects on Kidney!

Now, most people live with the myth that masturbation affects the kidney and has a very negative impact on the body. Very few of them know that it is not correct. No masturbation effects have been seen on the kidney. There is no evidence seen like kidney failure, kidney pain and kidney disease. People are mistaken for this as nutrients and protein are lost through semen, leading to kidney damage, but there is no proof or scientific reason that suggests that masturbation leads to kidney damage.

Masturbation Effects On Brain!

Now, let’s know some more facts about how masturbation affects the brain? As this information is conflicting with some myths and rumors. So, there are no harmful effects seen on the brain through masturbation. Instead, masturbation releases a number of hormones such as Dopamine, endorphins, oxytocin, testosterone, and prolactin, which influences mood and improves stamina and arousal. So, there are positive effects caused by masturbation which helps the body and brains to relax and produces mood-boosting effects.

Mastrubation Effect On Eyesight!

Another fun myth we heard is that masturbation can cause damage to eyesight. No research has proved that masturbation damages eyesight. There may be other reasons for getting poor eyesight due to age-related problems, inherited disease or any other issue. But getting low vision is not the reason for masturbation.

Masturbation and Prostate Cancer

Studies have shown that frequent masturbation reduces the risk of prostate cancer in males aged 50 and above, as per Harvard medical study school, as prostate cancer is one of the common cancers caused in men. Many things can be the reason for this cancer as men with age 50 and more get the risk of prostate cancer. It may also be due to obesity which causes cancer. In terms of masturbation, there are chances of reducing the risk of prostate cancer.

How to Stop Masterburating

From the above, it is concluded that masturbation is a very usual and natural way. And no significant side effects have been seen in doing this activity. Instead, there are health benefits of masturbation. But if someone gets addicted to this, then it can harm his health and daily life. So, it’s better to stop the addiction before it gets too late. Also no effects of nofap have been found yet, so it totally depends on person to person.

Here are some important points as to how to stop masturbating:

  • Keep yourself busy: keeping yourself busy will help in cutting down the opportunity for masturbation. Finding some suitable activities like yoga, exercise, reading books or discovering any new hobby.
  • Stop watching any adult movies: Yes, cutting out these movies or series will help in reducing the masturbation activity as it may increase your sexual feeling. So, it’s better to stop watching out.
  • Find a good therapist: If you have taken all the measures and are still unable to stop masturbation, then this is the best time to meet a good therapist, which will definitely help you out from this addiction. You will be able to know more about yourself and your desire. Feel comfortable as they are the trained people who look after these problems and it really helps people facing these issues.

FAQs:

What happens if you masturbate too much?

Masturbation is the most safer form of sex physically as well as emotionally. There is no risk of any infection and pregnancy. However, masturbating frequently can cause some skin irritation. But using lubricants help in avoiding any skin irritation as well.

Is it ok to masturbate once a week?

Different people masturbate at different paces. Some fap once a day, some masturbate twice a day, some masturbate once a week, and some masturbate whenever they feel horny. And it’s totally normal to do it all. So yes, masturbating once a week is normal.

Side effects of masturbation in male daily

Masturbation doesn’t lead to any health-related side effects, in general. But it may lead to some mental side effects in males. It can cause addiction, decrease in sexual sensitivity or can create an imbalance in your daily life.

Side effects of masturbation in female twice a week

There’s no side effect of masturbating twice a week in females. No health-related problems are seen. However, if done on a regular basis, it can become an addiction.

Do bodybuilders masturbate?

As masturbation and bodybuilding has no direct effect on each other, yet many bodybuilders believe that masturbating can affect their workout performance. However, there are some who believe that it helps them improve their performance. It totally depends on person to person whether they want to do masturbation after workout or before workout.

Does masturbation cause weight gain male?

Masturbation does not affect the body shapes of males. Masturbation requires the use of energy, so it burns a lot of calories, and you may lose some weight. But it doesn’t make you go thinner or fatter and is completely good for you!

Does masturbation cause weight gain female?

Masturbation does not cause weight gain in females. In fact, it may burn some fat or lose calories after masturbating more than once a day as it exhausts your energy. But it does not help you to gain weight at all.

Is it okay to masturbate once a day?

Yes, it is okay to masturbate once a day. It doesn’t have any kind of side effect. However, if done on a regular basis, it can become an addiction and decrease the sperm count. You also may face difficulty in erection.

Does masturbation cause weight loss?

Masturbation has no adverse effects on your body weight. You may lose some calories and feel fatigued if you’re masturbating more often. But it has nothing to do with weight loss.

Does masturbation affect muscle growth?

There is no direct or minimal effect of masturbation on your workout performances. Although after the orgasm, the testosterone levels fluctuate immediately. However, the change is temporary and in no way affects your muscle growth.

Does masturbation make you weaker?

Masturbation does not make you weak. It is, moreover, healthy for you if you’re not over ejaculating. Frequent masturbation can lead to addiction, which is not healthy. If you release less semen, you save more energy.

Does masturbation decrease stamina?

No, masturbation doesn’t decrease stamina. Whatever effect jerking off or orgasm has on your stamina is temporary. Eventually, your body will go back to normal.

Does masturbation burn calories?

Masturbation is an energy-intensive activity and may burn some calories. It all depends on how fast you’re masturbating and how much more you ejaculate. Also, whatever calories you burn by masturbating is very less in comparison to burning calories by regular workout.

10 Benefits of Apple Cider Vinegar You Did Not Know

From the time of Hippocrates to today, apple cider vinegar remains unchanged. It worked as a health aid then and supports your wellness even now. The larger share of fan following come from the role of apple cider vinegar in weight loss, diabetes management, and cholesterol control, but there is an unknown side of apple cider vinegar about which little is written about. Learn the unknown benefits of apple cider vinegar and make the most out of this versatile vinegar.

1.       GLOWING SKIN

Apple cider vinegar is the best-kept secret of nature for a glowing skin. Drink it every morning on an empty stomach. Mix 10ml vinegar in a glass of warm water and drink it on an empty stomach. It will detox your body and the result is going to show on your skin. Apply it topically by mixing equal parts of vinegar and rosewater. Dab it on your skin with a cotton ball to tone your skin and shrink skin pores. Before you sleep mix equal amount vinegar and honey and prepare a face mask. Let it stay for 10 minutes and wash it off with warm water. Regular use will remove fine lines.  Start using apple cider vinegar for skin and let people have a tough time guessing your age.

2.      BOUNCY HAIR

Now say goodbye to bad hair days because apple cider vinegar is going to solve all your hair worries. Regular use of apple cider vinegar is going to tame your unruly mane, add bounce and shine to your hair which is hard to get from commercial hair products. All shampoos and conditioners contain chemicals and over a period of time, it gets deposited in your hair making them limp and listless after every wash.  Apple cider vinegar acts as an antidote. A solution made from two tablespoons of apple cider vinegar and water when used as the last rinse provides the much-needed bounce to your hair. Use apple cider vinegar for hair to eliminate dandruff and add natural bounce and luster to your tresses.

3.      HOUSEHOLD CLEANSER

Prepare a solution by mixing 1/2 cup of apple cider vinegar with 1 cup water. You can use this solution to clean microwaves, bathroom tiles, kitchen surfaces, windows, glasses and mirrors. This mixture also works as a disinfectant. Rub this solution on your furry friends to reduce flea infestation. Dissolve a tablespoon of apple cider vinegar in a spray bottle of water to combat unpleasant odours.

4.      AVOID MOTION SICKNESS.

If you feel queasy while travelling then you are suffering from motion sickness, then it is difficult for you to travel. You don’t need to worry because apple cider vinegar with alkaline properties and pH balancing effect on the body can help you manage motion sickness. Add two tablespoons of apple cider vinegar and one tablespoon of honey to one cup of lukewarm water. Stir it well and sip it slowly half an hour before traveling. This solution will help settle the stomach and control nausea. If you already have motion sickness, dilute one teaspoon of apple cider vinegar in a one-half cup of warm water. Rinse your mouth with this solution to freshen up your breath and prevent any more episodes of nausea.

5.       CLEAR CONGESTION AND  COLD

A change in season often causes nasal congestion and sore throat. Mix two teaspoons of apple cider vinegar in warm water and gargle with it to get relief from a prickly throat. Inhale the vapours from a steaming pot of water to which several spoon-full of apple cider vinegar have been added to clear congestion and cold.

6.      RELIEVE SUNBURN

An impromptu outing in the sun is harsh on your skin. Apply cold vinegar compresses directly to  the skin  to prevent redness and blisters. You can even squirt a generous dose of apple cider vinegar in your bath water and soak in it, to earn relief from the angry rash.

7.      USE FOR  PEDICURES AND MANICURES

Apple cider vinegar in your pedicure and manicure soak works wonders and the after effect shows in the smooth, baby-like skin. Acetic acid present in apple cider vinegar softens dead skin and you can literally see it coming off. It also softens your cuticles and helps remove nail polish stains. Moreover, the acid content in vinegar acts like natural bleach, de-tanning your dark skin. Add a half a cup of vinegar to the warm water and use it for pedicure and manicure soak.  As a bonus effect, it will relieve tiredness of your legs and hands.

8.      USE FOR ATHLETE’S FOOT

Rinse your feet several times with plain vinegar. The acid content in vinegar  helps stop fungus growth and relieves itching.

9.       SHINY TEETH

Apple cider vinegar removes stains from your teeth. Gargle your mouth with the apple cider vinegar solution (mix 10ml of vinegar in a glass of water) before you brush your teeth. Not only will this help remove stains, but work as an inexpensive and chemical-free mouthwash. Additionally, you will not suffer from a sore throat.

10.      BLOOMING GARDENS

Apple cider vinegar with 5 percent acidity works as an excellent fertilizer, especially for acid-loving plants, such as azaleas, rhododendrons, blueberries, strawberries and heathers. For potted plants add two tablespoons of apple cider vinegar to 1 gallon of water before you water your potted plants. Spray neat vinegar on weeds to kill them.

You can trust apple cider vinegar to relieve hiccups, heal burns and insect stings. If you are taking vinegar internally, dilute it with water because vinegar is acidic in nature. Always buy a high quality, unfiltered vinegar, like HealthViva Apple Cider Vinegar, as it contains ‘mother’, the primary source of health benefits for apple cider vinegar.

Related Article:  Top 10 Reasons to Use Apple Cider Vinegar Every Day

Is Your Teenage Child Eating Right

It’s common sense: more growth demands greater nutrition. For girls, the growth spurt happens between 11 to 15 years and ‘in boys it is 13 to 16 years. In teenage years, girls and boys attain puberty, a process that involves maturing of the body and attaining maximum height along with bone mass. In girls, the body fat increases to 22 percent from 19 post-puberty, whereas boys acquire two times more muscle mass than girls.

KEY NUTRIENTS REQUIRED BY TEENAGERS

Growing kids need a lot of calories to support rapid growth. For girls approximately 2200 calories per day is the requirement, while for boys it lies between 2500-2900, and these calories should come from quality foods sources instead of junk foods.

Protein

Protein plays a critical role in physical growth and 15-20 percent of calories should come from proteins. Teens on a vegetarian diet need to be careful about their protein consumption.

Iron

Iron deficiency anaemia is common in teenagers in both girls and boys. Prior to adolescence, both girls and boys have equal amount of lean body mass, but in teenage years, boys double their lean muscles, as compared to girls. This raises the need for iron for building haemoglobin, the red pigment in blood that carries oxygen and the related protein myoglobin in muscle. When menstruation begins in girls, they need additional iron from foods to fill in the gaps.

Calcium

During early adolescence between 10-14 years in girls and 12-16 years in boys, around 45 percent of an adult skeletal mass is formed. For teens, the daily recommendation of calcium is 1300 milligrams daily and this critical nutrient goes missing from the plates of most teens. Good sources of calcium-rich foods include low-fat dairy foods, leafy greens and soy-based foods. Calcium deficiency increases vulnerability to fractures in later years.

B-vitamins

Abundantly found in fruits, vegetables and grains, water-soluble B vitamins play an important role in cell metabolism. Large amounts of the B vitamins thiamin, riboflavin, and niacin are needed to meet the energy requirements of teens.

HEALTHY EATING BEHAVIOURS IN TEENAGERS

Mostly in teenage years, children develop food fancies and begin to prefer junk foods to wholesome meals. Therefore, it becomes a challenge for mothers to instill healthy eating habits in teens. Go easy and make small changes in the eating plan of teenagers to improve their diet and nutrition.

  1. Reduce sugary drinks, like soft drinks and energy drinks. Water is a healthier alternative.
  2. Keep healthy food choices at home, like a bowl of fruits, cereals
  3. Eat a healthy breakfast every day, like whole grain cereals, eggs, fruits
  4. Rather than coercing the teenager to have three big meals, allow them to eat 6 smaller and lighter meals spaced out through the day
  5. Encourage teenagers to experiment with the food. They are more likely to eat stuff that they have dished out on their own

Avoid building battle- line around food with teenage children. Allow them to develop their taste and be a good role model. Your children are likely to follow what they see.

Top 20 Tips to Improve Your Heart Health

  1. Eat locally grown seasonal fruits and vegetables for a healthy heart. Avoid fancy fruits that have completed overseas travel before they land on your plate for two reasons: such fruits and greens are expensive and they are low in nutrients.  Prefer seasonal greens and fruits and your health and budget is going to thank you.
  2. Which oils are good for your heart? Refined oils go through several levels of purification, which strips them of the essential fatty acids. Ideally, you should cook food in olive oil, but mustard oil is equally good, as it has perfect balance of omega 3 and 6 fatty acids.
  3. Stay away from feasting and fasting, as they can stress heart. Surge of sugar and cholesterol after a heavy meal increases the workload on heart and also increases the deposition of cholesterol in blood vessels. So eating meals on time is good for heart. Better, you should eat six small meals in day to keep the glucose level at an even keel.
  4. Get omega-3 for a healthy heart. Fish contains a large amount of polyunsaturated fatty acid (omega-3 fatty acid), which prevents deposition of bad cholesterol (LDL Cholesterol) in blood vessels. For vegetarians, flax seeds and walnuts are good sources of omega-3 fatty acid.
  5. Say no to table salt. Shaking a bit of salt can lead to hypertension. Eating salt is an acquired habit and you can retrain your taste buds.
  6. Be aware of foods. Junk foods, deep fried foods, red meat, full-fat milk, hydrogenated products (read bakery biscuits and cakes) are at best avoided and if you must eat them, then have it in moderation.

FITNESS LEVEL AND YOUR HEART

7. Walking is good for your heart. Regular brisk walking for 30-40 minutes daily for at least 5 days a week is the best exercise for the heart. Does it sound too much? Break it into two parts to get a healthy heart because your heart is a muscle and like all muscles, it can benefit with some amount of moderate activity. Lift weights for an active heart.

8. Drink a glass of water before your meals. The reason is simple. It is an effective way to eat less, which means you can keep your weight in check.

9. Measure your waist. The BMI is a good, but imperfect guide. Muscle weighs more than fat, for instance, and women and men who are very muscular and physically fit can have high BMIs without added health risks. Because of that, waist circumference also is a useful tool to measure how much abdominal fat you have

  • Men are considered overweight if their waist measurement is greater than 40 inches (101.6 centimeters, or cm)
  • Women are overweight if their waist measurement is greater than 35 inches (88.9 cm)

10. Learn yoga for an active heart. Yoga helps you stretch your limbs which keep them supple and flexible. A study recently published in the American Journal of Physiology has found that stretching exercises as in Yoga, don’t just help with stiff muscles and joints but prevents stiff arteries as well, which means less clog and lower risk of heart-related disease. Elastic blood vessels help moderate blood pressure. If you are able to reach to or beyond toes, your systolic blood pressure number would be lesser than your non-flexible peers, found researchers

MODIFY YOUR LIFESTYLE FOR A HEALTHY HEART

11. Quit smoking for a healthy heart. Inhaling tobacco smoke causes several immediate responses within the heart and its blood vessels.  Within one minute of starting to smoke, the heart rate begins to rise. Carbon monoxide in tobacco smoke exerts a negative effect on the heart by reducing the blood’s ability to carry oxygen.

12. Get eight hours of sleep. If you’re wondering how less sleep affects your heart, the answer is that too little sleep may increase your risk of developing high blood pressure, according to a report in Hypertension, a journal of the American Heart Association. Around one-fourth of  the people aged from 32 to 59 who slept for five or fewer hours, a night developed hypertension, compared with 12 percent of those who got seven or eight hours.

13. Laugh every day for a healthy heart. Look around and you will find that the kids burst into giggles for no rhyme or reason, but adults wear a somber expression all the time.  Laughter makes you feel good. And the good feeling that you get when you laugh remains with you even after the laughter subsides. Laughter dissolves distressing emotions. You can’t feel anxious, angry, or sad when you are laughing. It helps you relax, recharge and reduces stress and increases energy, enabling you to stay focused and accomplish more. Moreover, humour shifts perspective and you look at things in less threatening light. If you find it difficult to loosen up in front of others, try watching hilarious movies and comedies. It’s a good way to get the daily dose of chuckles.

14. How about forgiving people? Well, it’s quite a difficult task, but in the ultimate analysis, you only forgive yourself when you forgive others. Pent up hurt, guilt and regrets are not good for your heart.

15. Get a pet home. Friends need not be human. Heart patients who develop a close relationship with a dog, cat or any other pet animal recover significantly faster and live longer. This is because by providing unconditional affection and love, pets reduce stress levels in their owners.

 16.  Do not worry for a healthy heart. According to a recent study, it has been found that 15 percent of patients with cardiovascular disease suffered from stress. Quit worrying  because unmanaged stress can lead to high blood pressure, arterial damage and a weak immune system. During recovery from cardiac surgery, stress can intensify pain, worsen fatigue and sluggishness, or cause a person to withdraw into social isolation.

THE RIGHT HERBS FOR YOUR HEART

17. Arjuna (Terminalia Arjuna) extracts of the tree of arjuna bark are used to treat cardiovascular diseases, in Ayurveda. The bark of the arjuna tree has potent antioxidants that are comparable to vitamin E with a significant cholesterol-lowering effect.
Research studies go on to prove that arjuna bark extract when given to patients with stable angina, or chest pain led to improvement in clinical and treadmill exercise parameters.

18.  Rason (Allium sativum) extracts or garlic helps prevent hardening of blood vessels of the heart and works as an effective cholesterol lowering agent and even helps reduce triglycerides, blood fats that are closely linked to heart disease. Garlic can even lower blood pressure as effectively as some drugs (as shown in studies where subjects supplemented with daily dosages ranging from 600 – 900 mg over a period of 3-6 months.

19. Apple cider vinegar is rich in acetic acid. It helps reduce bad cholesterol and triglycerides in arteries. It also increases good cholesterol. This helps normalise high blood pressure and improves your heart health.

20. Onions contain two important flavonoid compounds that act as antioxidants: sulfur and quercetin. Quercetin supplements have been shown in studies to significantly reduce blood pressure in hypertensive patients (who took 730 mg of quercetin daily for one month).

Follow these 20 tips and keep your heart young, active and healthy.

Soy or Whey: The Superior Protein

Walk into any gym or fitness center and you will most likely be suggested to include protein supplements, in the form of powders in your diet. Even if you are not a serious athlete or bodybuilder, chances are you’ll be encouraged to include protein in your meal plan. 

Wondering why? This is because what you eat, most likely, doesn’t meet your daily protein requirements! A recent IMRB survey has revealed that 9 out of 10 plates in India’s metros are deficient in protein. 

Though proteins are easily available and can be extracted from a wide range of food products, the lack of knowledge and time scarcity makes it difficult for you to reach your daily minimum intake of protein. And this is where protein supplements come to your rescue. These are the easiest way to balance demand and supply of proteins in your body. 

WHEY OR SOY WAY

Both whey and soy score 1.0 on PDCAAs (Protein Digestibility Corrected Amino Acid Score), the highest rating for a protein source. While soy protein is being tagged as a ‘feminizing’ compound, whey protein is the new standard. But there is another side to it. Neither soy is feminizing nor is whey superior to soy. Actually, your selection of proteins depends on your fitness goals, protein requirements, digestion, tolerance with lactose and cost. 

1.      SOY IS PLANT BASED AND WHEY IS MILK BASED PROTEIN

Extracted from beans, soy is a plant-based protein  with all nine essential amino acids and heart-friendly omega-3s. Whey is the water soluble part of cow’s milk – one of the two proteins found in milk. As whey is found in milk, yogurt, and cheese, it contains lactose. Therefore, if you are a vegan and intolerant to lactose, soy is your ally. Whey works well if you have a great tolerance for lactose. The American Heart Association (AHA) also recommends adding at least 25g of soy protein every day to a diet low in saturated fat and cholesterol to reduce the risk of heart diseases.  

2.     WHEN TO DRINK WHEY AND SOY

A study presented at The American College of Sports Medicine Meeting in 2004 demonstrated that both soy and whey proteins are equally effective at boosting muscle hypertrophy post workout. So, no matter whether you consume soy or whey post workout, both work, but whey works more because it digests quickly and offers more amino acids per serving. 

3.      SOY IS NOT FEMINIZING

The general perception is that soy is feminizing and upsets (reduces) the testosterone levels in males. A study underwritten in 2005 by the Solae Company revealed that soy only promotes lean body mass. It doesn’t negatively affect testosterone levels in males when they are enrolled in weight-training programs. The study was conducted over 12 weeks where 41 athletes consumed soy protein shakes twice daily.

 

4.  WHEY PROTEIN HAS HIGHER PROTEIN CONTENT

Whey concentrates are said to have up to 89 per cent of protein content. Isolates have more than 90 per cent of protein by weight. Soy concentrates contain more than 65 percent protein content whereas isolates contain up to 90 percent protein by weight. Additionally, whey has low but significant levels of fat and cholesterol while soy is cholesterol-free. When you choose a protein, make sure to consider your protein requirements and cholesterol level.

Obviously, both soy and whey make great choices, but if you’re intolerant to lactose, soy is your call.  However otherwise, soy-whey blend works the best. The fast absorption of whey can be balanced with slow digestion of soy while the higher protein content in whey can promote faster muscle building. Together they provide more energy, as a result, more prolonged release of amino acids. Alternatively, rotating the protein supplements is also effective

5.      WHEY PROTEIN ABSORBS QUICKLY AND HELPS MAXIMIZE MUSCLE SYNTHESIS

Many studies have demonstrated quick digestive properties of whey protein. As it is water soluble, it is digested shortly after intake. It doesn’t coagulate with other molecules in the stomach and is, therefore, quickly emptied into the small intestine. And because it’s quickly digestible, the effect of whey short-lived.

On the other hand, soy digests slower than whey. This is because the former contains a significant level of fibre. The best way to ensure better digestion and results is to combine soy and whey, whenever possible. A study published in 2013 in the “Journal of the American College of Nutrition” found that whey protein absorbed quickly and helped maximize muscle synthesis. The higher concentrations of amino acids in whey protein is important for muscle building and therefore resulted in greater muscle protein synthesis than soy protein. Moreover, whey protein reduced cortisol, a hormone that can break down muscle following an exercise. 

SOY AND WHEY PROTEIN BLEND HELP BUILD MORE MUSCLES

Obviously, both soy and whey make great choices, but if you’re intolerant to lactose, soy is your call.  However otherwise, soy-whey blend works the best. The fast absorption of whey can be balanced with slow digestion of soy while the higher protein content in whey can promote faster muscle building. The blend of soy and whey will helps you build more muscle mass by cleverly complementing each other.  Together they provide more energy by prolonging release of amino acids.

Since soy protein, particularly soy protein isolate, is fairly fast-digesting and rich in arginine, the amino acid that’s regularly converted to nitric oxide (NO) in the body,  you should add soy to your pre-workout whey protein shake for more energy and stamina before you workout. 

 

 

 

Top 8 Ways to Get Relief from Joint Pain Naturally

Are you enduring joint pain silently? Do you take it as a normal part of ageing? Well, you have been wrong all the way long and you do not need to live with joint pain. From alternative supplements, like herbs, vitamins and minerals, to certain nutrients, like glucosamine, exercise, and rest, a lot many options exist to relieve joint pain naturally. Typically, used painkillers provide short-term relief and they just numb the pain. The long term usage of pain killers has serious effects on your health.

THE MOST COMMON JOINT PAINS

Arthritis is the most common cause of joint pain and mostly affects knees, followed by shoulder and hip joints. The common reasons for joint pain are extra weight, overuse of a particular joint, not warming up enough before a strenuous physical activity and degradation of a joint due to ageing, known as osteoarthritis.

Knee pain is the most common joint pain followed by shoulder and hip joint pain. Joint pain usually results from extra weight, overuse, poor form during physical activity, not warming up or cooling down enough before an intensive regimen of physical activity and osteoarthritis, a condition in which knee cartilage wears down.  In sports persons and fitness enthusiasts, strenuous workouts and heavy lifting lead to sore and achy joints.

NATURAL REMEDIES FOR JOINT PAIN

Going pain-free doesn’t mean relying on painkillers. The commonly used painkillers or analgesics numb the pain. They can be used once in a while, but not without side effects.  However, the short-term side effects of painkillers are vomiting and diarrhoea and in the long-run abuse of painkillers may harm your kidneys.

Does it mean that you learn to live with pain? Not exactly, because you can take control of pain naturally

1.       SELF CARE FOR JOINT PAIN

Knee pain, the most common cause of joint pain responds well to self-care.

  • Rest and avoid activities that aggravate the pain.
  • Apply ice. First, apply it every hour for up to 15 minutes. After the first day, apply it at least 4 times per day.
  • Gently compress the knee by wearing an elastic bandage
  • Elevate knees to drain the fluid.

2.       RELIEVE JOINT PAIN WITH A MASSAGE

Massage may be deemed as a luxury, but it is not.  A gentle massage is the most effective way to soothe sore and achy joints and muscles. It has been proven that massage helps to lower anxiety, stress and insomnia due to stress and helps improve circulation and eases joint pain. Research published on the National Institute of Health’s database by the Touch Research Institute shows that when given to patients affected by rheumatoid arthritis in their arms and hands, massage therapy can decrease pain and have a significant impact on some patient’s ability to control the mobility of their limbs.  Indulge often in the soothing comfort of a massage to relieve joint pain.

  3.       ACTIVE JOINTS WITH EXERCISE

For an active lifestyle, you need to keep your joints healthy. Regular exercise goes a long way in keeping joints active and flexible. To begin with, buy a comfortable pair of shoes and begin to walk.  Exercises that reduce the load on joints while you recruit core muscles will improve the functioning of joints and reduce the potential of early arthritis.

It becomes easy to retain flexible joints with stretching, as they help maintain the full range of motion. Active stretching exercises are yoga, taichi, and pilates. Do these before and after a weight lifting session. Low impact exercises like cycling, swimming and walking are good for your joints. You should also weight train to build muscles strong and improve joint stability.

4.       SUPPLEMENTS FOR HEALTHY JOINTS

Any kind of knee pain usually results from extra weight, overuse, poor form during physical activity, not warming up or cooling down enough before an intensive regimen of physical activity and osteoarthritis, a condition in which knee cartilage wears down. Glucosamine and Chondroitin are part of normal cartilage. Cartilage acts as a cushion between the bones in a joint. Naturally, glucosamine, also called chitosamine, is found in the covering of shellfish. An insufficient supply of glucosamine restricts the efficiency of cartilage rebuilding and can delay the repair of cartilage and other connective tissues.  People who are overweight, have osteoarthritis should use glucosamine and chondroitin as a supplement for healthy joints.

5.      KEEP YOUR JOINTS ACTIVE WITH ESSENTIAL NUTRIENTS

Almost 50 percent of Indian population is deficient in calcium and vitamin D3 levels. A calcium supplement in the advancing years does a lot of good to the bones. Bones are active tissues and they respond greatly to exercise like walking. A brisk walk along with a diet rich in calcium, combined with a calcium supplement will keep bones healthy in your later years. If you smoke then quit it, because smoking depletes your bone density.  Moreover, if you are deficient in magnesium, your body will not be able to absorb calcium. Here, apple cider vinegar tonic, rich in magnesium will help.   Focus on your intake of essential nutrients for active joints.

6.       IMPROVE JOINT PAINS WITH OMEGA 3

Joint pain is common in fitness enthusiasts and weight lifters as their strenuous physical activity cause a lot of wear and tear on the joints. In elderly, age-related damage hurts joints. Several research studies have proven that EPA and DHA in omega 3 fatty acid help reverse symptoms of arthritis.  In a study group of 293 adults without clinical osteoarthritis, some with and without knee pain, higher intake of omega-3 fatty acids helped decrease the risk of bone marrow lesions.

7.        TRUST HERBS FOR HEALTHY JOINTS

Free from side effects, herbs gently alleviate joint pain, improve flexibility and reduce swelling of joints. Along with good old turmeric and ginger, Shallaki (Boswellia Serrata) and Rasana (Pluchea lanceolata) are proven herbal remedies for treating joint pain. Acting like a natural anti-inflammatory agent, these herbs relieve stiffness of painful joints and muscle tissues to relieve joint pain. Rather than conventional painkillers, trust herbs for active joints.

8.       APPLE CIDER VINEGAR HEALS JOINT PAIN

Ayurveda believes that ama or toxins in the system cause joint pain. Being an excellent detoxifier apple cider vinegar heals joint pain. Drink the tonic of apple cider vinegar (mix 10ml in a glass of warm water) on an empty stomach to flush out toxins from the body and move your system to a slightly alkaline state.  If you suffer from arthritic pain in your fingers, you should prepare a soak by mixing ¼ teaspoon of cayenne pepper into 1 cup warm apple cider vinegar. Soak your hands and fingers in this solution until pain is gone.

Keep your weight in check, stay active, eat healthy and incorporate essential nutrients in your diet for healthy joints.