6 Nuts You Should Be Eating

There are 6 nuts we must be eating.

1. Pistachios

These can easily become the king of the nut world.  Have you tried pistachios and saffron milk?   It's delicious. Soak a few bottles of saffron in a tablespoon of milk, then grind. Add them to boiling milk with sugar or date honey syrup. Let's finish off with pistachio shavings! What is the reason for the popularity of pistachios? Is it just a  taste? No! Pistachios are also the driving force behind the diet. These delicious nuts provide protein,  fiber, antioxidants, and potassium. Pistachios lower blood sugar levels blood cholesterol and reduce the risk of developing type 2 diabetes.

 2. Walnuts

 Walnuts are amazing. They give so much vitamin E and omega fatty acids.  Eating walnuts regularly helps your body thrive. It lowers your blood cholesterol level, boosts heart and brain health,  and helps ward off depression. Pretty amazing, isn`t it? Walnut  Omega 3 oil increases the levels of serotonin in the brain.  This is responsible for keeping you optimistic and happy. We also provide antioxidants that help slow down the aging process by fighting harmful free radicals. In short, antioxidants protect your heart, brain, and body from premature aging. Sprinkle walnuts on a  salad or bake in banana bread.  Oatmeal breakfast topped with walnuts is also delicious. And it's super healthy. 

3 Hazelnut 

 Biscuits with hazelnuts. Butterscotch ice cream  Cream mixed with hazelnuts! When I hear the name Hazelnut, I would like to go to the nearest cafe and order a cappuccino. Thankfully, this delicious entry was posted on a good page of our list.  Hazelnuts are delicious and healthy and can be eaten. Hazelnuts provide a sufficient amount of vitamin and dietary fiber. It helps lower bad cholesterol. By eating hazelnuts, you are benefiting both the environment and your body with  Hazelnuts are drought resistant and require minimal maintenance. This high-yielding plant can easily withstand harsh weather conditions.  Other plants cannot survive These hard soils can survive.  Overall, we support sustainable agriculture. 

4. Acorn 

People have eaten acorns for centuries.  It's because of their nutrients and their good taste.  The reason why many of us skip acorns is that they are a culinary chore. There is a lot to do. Remove them from their shells and remove toxic tannins by soaking them ... but acorns are worth a great deal of pain. After all,  Thank you for making it healthier for your body. Acorns contain healthy fats, proteins, phosphorus, and vitamin C. This oak fruit is ready to be returned to the daily diet.

5. Pecan nuts 

Pecan nuts usually appear in cakes. But they are outsiders of the nut world.  Underrated and underutilized! Pecan nuts offer great health benefits. The heart is healthy because it lowers cholesterol. They provide over 19 vitamins and minerals.  Folic acid, potassium, phosphorus, and vitamins A, B,  E can be obtained from pecan nuts. Pecan nuts provide vitamin E antioxidants that help prevent age-related cell damage. Eating Pecan Nuts can protect you from age-related degenerative diseases. They even help you control your weight. And the best part about it. Pecan nuts do not contain sodium. 5. Chestnuts These aren't just for holidays and Christmas! This nutritious nut should be included in your daily diet all year round. Chestnuts differ from other nuts in that they do not contain fat. In other words, you have to help yourself with plenty of chestnuts. When it comes to nutrition,  chestnuts are as good as whole grains. However, the is even more delicious thanks to its sweet and delicate taste. Chestnuts are rich in protein,  vitamin E, and dietary fiber.  And these delicious nuts are the only ones that contain a significant amount of Vitamin C.   But they have vitamin C to provide, so you have to be careful about storage. Other types of nuts are very sturdy.  However, chestnuts rot very easily. Always put in a closed container and store in the refrigerator.

6. Chestnuts

These aren’t just for holidays and Christmas! You need to sneak this nutritious nut into your daily diet all year round. Chestnuts are different from other nuts in the sense that they’re not loaded with fats.  This means you should help yourself to a generous amount of chestnuts!  talking of nutrition, chestnuts are as good as whole grains. But they are more delicious thanks to the sweet subtle flavor they have. Chestnuts offer plenty of protein,  vitamin E, and dietary fiber.  And these delicious nuts are the only ones that offer a sizable amount of vitamin C.  But since they have vitamin C to offer, you need to be careful about how you store them. Other types of nuts are pretty sturdy.  But chestnuts go bad very easily.  Always store them in the fridge in an airtight container.

7 Health Benefits of Folic Acid

 Folic acid or Vitamin B9 is a water-soluble vitamin that is necessary for your body's normal growth and development. It is necessary for the formation of DNA which is the body's genetic material. Folic acid is a synthetic substitute for natural folate. There are a few structural differences between folic acid and folate, but they contribute to adequate food intake.

Flour, cereal, and bread are often fortified with folic acid.

You can also find folic acid in supplements.

In this blog, I will share some of the health benefits of folic acid and folate supplements.

1. Healthy pregnancy and prenatal development

Folic acid supplements are prescribed to pregnant women for the health of the mother and fetus. Two of the most common birth defects associated with folic acid deficiency are spina bifida and anencephaly. Spina bifida is an abnormality of the spinal cord, while anencephaly is the absence of the brain. Getting enough folic acid is so important during pregnancy that the US Preventive Services Task Force recommends that all women at risk of pregnancy consume 400 to 800 mcg of folic acid per day. . Adequate folic acid intake is very important during the first trimester.

2. Protection from heart diseases

A deficiency of folic acid increases the level of homocysteine ​​in your blood. High levels of homocysteine, an amino acid, can cause atherosclerosis, which is the accumulation of fatty plaques in the walls of blood vessels. Folic acid, mainly when used with vitamin B12, can reduce homocysteine ​​levels in the body by up to 30%.

3. Stronger memory

Folic acid contributes to the metabolism of homocysteine, an amino acid. In doing so, folic acid helps improve memory and reduce age-related memory loss. The accumulation of fatty plaques in the brain is responsible for cognitive decline and memory loss. The combination of folic acid, vitamin B12, and vitamin B6 has been shown to reduce the formation of these plaques in the brain.

4. Healthier central nervous system

Folic acid is important for the development of the embryonic nervous system. Studies show that folic acid also contributes to the health and development of the nervous system in adults. It is essential for the growth, repair, and recovery of brain cells. This is because folic acid maintains the vessels that supply blood to the nervous system in a healthy state.

5. Normal red blood cell production

Folic acid is needed for the normal production of red blood cells in the body. Folic acid is needed for DNA replication, which is an important part of the production of red blood cells. Folate deficiency can cause anemia. Symptoms of anemia are weakness, fatigue, and difficulty concentrating

6. Fight against depression

Studies show that people with depression are often deficient in folic acid. In combination with antidepressants, folic acid supplements can accelerate recovery. One study showed that taking folic acid with antidepressants alleviated depressive symptoms much faster than patients taking antidepressants alone.

7. Prevent hypertension

High blood pressure means an increase in blood pressure. Studies show that taking folic acid regularly for at least 6 weeks can lower blood pressure in hypertensive patients. However, folic acid is not a substitute for blood pressure medication. This concludes the list of health benefits of taking folic acid. Remember that your body does not store folic acid, so you should drink it regularly and in sufficient quantities.

Understanding Blood Pressure

water pressure flows at a higher pressure when you connect a hose to a pump assembly working in your field or in your home, the tubes also open first if the pressure is very high in the same way When the heart pumps blood through the Aorta system or into the pulmonary trunk, the blood circulates with the pressure in the vessels. The pressure at which the blood circulates in the vessels is called blood pressure, commonly known as the arterial BP receiving blood from the heart, so the blood pressure in the arteries is high. then blood pressure gradually increased. The blood pressure decreases due to the blood pooling in the capillaries when this blood is pumped into the veins, the blood pressure drops sharply, so the blood pressure in the veins is lower than in the arteries. this is the normal blood pressure, the numerator 120 represents the systolic pressure and the denominator 70 represents the diastolic pressure during systole when the ventricles contract, blood is pumped into the arteries so that the blood pressure in the arteries pulse increases as soon as systolic increases and Blood pressure in the arteries is called systolic pressure when diastolic occurs more blood is pumped into the blood vessels by the heart back to normal diameter and keep blood pressure at the same level lower, this is the diastolic blood pressure or high blood pressure in some people. Blood pressure will be very hot  120 to 70 such a condition is called hypertension is commonly known as high blood pressure, one of the reasons is blockage of arteries by cholesterol. Constant stress and tension for a long time. The kidneys are not functioning properly. Smoking and drinking are also causes of high blood pressure. This condition is left untreated for a long time. other health problems and this can lead to the death of the person Diet control Moderate exercise and avoidance of stress Smoking and drinking alcohol and appropriate medication will help control this problem.

These 11 Alkaline foods must have in our Diet

 Did you know that your body is alkaline and works best in this condition? Unfortunately, most people follow the illness caused by the Western diet, which is high in acidic foods and low in alkaline substances. And this can lead to heart disease,  stroke, cancer, skin conditions, autoimmunity disorders, allergies, and listings. The solution to this problem is to add basic foods to your daily diet that help balance the pH of the water in your body. Today I will talk about the best alkaline foods to eat every day. From jalapenos, watermelons, tofu, apricots to garlic, and more.....

1-Lemon

 Lemon is very rich in basic minerals such as potassium and magnesium and has an alkaline effect on the body. The citric acid in them is naturally very acidic, but when eaten,  citric acid is metabolized and has a great alkaline effect on your body. Lemon is an excellent source of calcium, iron, vitamins A, C, B complexes, and pectin fiber and carbohydrates. They also contain powerful antibacterial, antiviral, and immune-enhancing powers. In addition to purifying and detoxifying the body, lemons improve digestion, help weight loss, support skin health, boost immunity, and prevent infections. What is your favorite way to include lemons in your diet? Do you prefer to squeeze lemonade, lemonade, or lemon directly into your food or salad? Please let us know in the comments.

2-Watermelon

Watermelon is usually becoming more and more popular as part of the daily diet during the summer. But there's no reason why you shouldn't plan your daily diet all year round. Not only is it rich in water and nutrients, but it also has properties that are very helpful in improving overall health. Watermelon is known to contain certain essential vitamins and minerals. It is also rich in antioxidants, making it a powerful anti-cancer fruit. The high fiber content of watermelon helps maintain a healthy intestine and heart.

3-Beetroot Green

Beetroot Green is one of the most basic foods in the world. Beet green is not the most popular green in our diet, but its high alkalinity makes it one of the best additives for smoothies and stir-fries. In addition to being highly alkaline, beet greens have a bitter quality that stimulates bile production and helps digest fat better. Beetroot can replace the greens of salads, soups, and smoothies. Bananas: Bananas, also known as potassium sticks, are another highly alkaline food that you don't want to exclude from your diet. Bananas are also an excellent source of dietary fiber, helping digestion and removing toxins from the digestive tract. Most people tend to avoid bananas to prevent weight gain due to their high sugar content, but eating bananas is much better than eating granola bars and other processed foods that are full of sugar and sour ingredients.

4-Cucumber

Cucumber is another healthy addition to an alkaline diet. They can quickly neutralize acids and aid digestion. The nutritional profile of the cucumber is also very impressive. They are an excellent source of vitamins K, C, and various B vitamins. We also consume large amounts of copper, amino acids, carbohydrates, soluble and insoluble fibers, potassium, manganese, phosphorus, magnesium, biotin, and silica. Above all, cucumbers are low in calories. They also have antioxidant and anti-inflammatory properties. Including cucumber in your diet can reduce your risk of heart disease, improve digestion, lower blood sugar levels, and fight different types of cancer. It has a lot of water, so it moisturizes the body.

5-Tofu

 Since tofu is a basic food made from soybeans, soy-based products can have many beneficial effects as well. Be sure to pay attention only to organic soy products, as there may be cheap and unhealthy processed soy products on the market. Tofu is an almost perfect by-product of soy milk yogurt. Low in calories, but proven to be a  source of protein and iron. Tofu is also rich in isoflavones, which can prevent age-related heart and brain ailments.

6-Almonds

Most nuts are healthy, but almonds are some of the healthiest due to their impressive calcium and iron content. Almonds also provide an incredible amount of protein, so you can fill up after consuming just a handful, making them great weight loss foods and good alkalizing agents. You can also replace regular milk with almond milk for even more nutritional value. The benefits of almonds aren't just about making your diet more basic. To find out about their multiple health benefits, watch this video titled "Eating Almonds Daily for a Week Makes Your Body See It."

7-Garlic

Garlic is a truly mysterious drug and another basic food that promotes overall health. The main component of garlic is allicin, which has antibacterial, antiviral, antifungal, and antioxidant effects. In addition, garlic contains vitamins B1, B6, and C, as well as nutrients such as manganese, calcium, copper, and selenium. Garlic helps detoxify by increasing the production of glutathione, which helps filter toxins from the digestive system. This basic food also offers many other health benefits. It promotes heart health, strengthens the immune system, lowers blood pressure, and supports liver function.

8-Green Beans

 Another green diamond to add to your routine is green beans. Green beans are popular all over the world and, for good reason, are delicious and have a mild taste that can be easily incorporated into most recipes. Among the basic foods that are of interest to your body, green beans are very high in silicon. Studies show that connective tissue and bone require silicone. We find that silicone-filled green beans are beneficial to your bones. Avocado: Avocado helps wash away acidic waste products and promotes a more alkaline environment in the body. This creamy green fruit is rich in nutrients. Avocado contains fiber, folic acid, potassium, selenium, large amounts of healthy fats,  vitamins K, C, B5 and A. It also contains powerful antioxidants such as beta-carotene. Adding avocado to your diet can help you lose weight, fight inflammation, improve heart health, and promote heart health.

9-Apricot

At this point, I would like to clarify that the type of treatment is important in determining alkalinity. Eating raw, dry, cooked, or cooked foods can change many of the chemical compositions that make foods very useful in the first place. This is especially true for apricots. Apricots are more alkaline when served raw, but more alkaline when dried. The theory is that dehydration not only concentrates the taste but also concentrates the nutrients that make apricots healthy. However,  if you think that dried fruits are better than raw fruits, proceed with caution. Drying can improve the alkaline profile, but you can eat too much apricot as such. Keep in mind how much you are eating, as this leads to more calories and sugar.

10-Kale

 It's no wonder that vegetables that everyone hates are one of the most basic foods on our list. This is because kale is the main source of energy. Rich in vitamins A, E, and C, these leafy vegetables are highly alkaline and are ideal for eating raw or cooked. Kale is also rich in flavonoids,  a group of plant-specific nutrients whose vegetables are believed to be very nutritious. Flavonoids have anti-inflammatory and probably anti-cancer effects.

11-Blueberries

Blueberries are antioxidant berries and are alkaline food supplements suitable for smoothies and salads. People who ate blueberries daily reduced their risk of heart disease by up to 15 percent, as daily consumption of blueberries has long been associated with improved heart health. In addition, blueberries are highly regarded for their antioxidant properties. In short, blueberries reduce oxidative stress on the body, which can lead to progressive aging. These properties of blueberries are also important for improving brain health. In fact, in one study, blueberry supplementation was associated with improved neurocognitive function in the elderly.

Stop Losing Your Hair By Eating These 7 Foods

 All hair grows differently. If you don't know, your hair grows about 0.5 inches a month and 6 inches a year. Age, health, genetics, and diet all affect the speed of growth. Most of these can't be changed, but you can definitely control your diet. Today we will talk about some foods that can promote hair growth. Is spinach a good option? How about red pepper? Wait a minute, does that mean I can eat more yogurt? We'll talk about this and everything more ...

1-Greek yogurt

 most people love delicious yogurt for breakfast. It's a delicious way to start the day. Well, now you have a new reason. Did you know that selenium and iodine are two factors that are commonly associated with hair development? Both minerals are required for the thyroid gland to function properly, and a lack of both minerals can lead to hair loss. The goal is to keep as much hair on your head as possible while maintaining its strength. It is undeniable that a proper diet and vitamins can not only stop or reverse hair loss but also make hair thicker and healthier. To maintain a uniform intake of these minerals, you should consider taking yogurt as a snack in the morning or after training. Nutrients are packed into this dairy product. In fact, one cup of low-fat Greek yogurt contains half the daily iodine requirement and 34% of the daily selenium. Studies have shown that daily intake of probiotic yogurt improves animal health. Greek yogurt is also high in protein, which is a component of hair. It also contains vitamin B5, which promotes blood circulation and hair growth in the scalp. This element helps prevent hair loss and thinning. Vitamin B5 may appear on the labels of hair and skin care products as an ingredient. What is your favorite way to eat Greek yogurt? What is your favorite food? Did it improve your health in any way? Stop by the comments section and start a conversation with our beast community .....

2-Eggs

 This is another reason to look forward to breakfast. Eggs are rich in protein and biotin and are two factors that can accelerate hair growth. As some of you may not know, most hair follicles are made of protein. Getting enough protein is important for hair development. Hair loss is associated with a  protein deficiency in the diet, and eggs are a protein jackpot! Let's talk briefly about biotin. Biotin is a B vitamin that supports hair growth and strengthens fragile fingernails. If you don't get the right biotin, it can also contribute to hair loss. Almonds, avocados, and salmon are other foods rich in biotin. Biotin is also required for the formation of the hair protein keratin. For this reason, biotin pills are widely marketed as hair restorers. Biotin deficiency is rare in people who have a balanced diet. Eggs are also rich in zinc, selenium, and other hair growth ingredients. As a result, they are one of the best diets for healthy hair.

3-Nuts 

 Does anyone hate crunchy nuts? They are delicious, convenient, and full of nutrients that can help hair development. For example, a handful of almonds can provide about 37% of daily vitamin E requirements. They also contain many B vitamins, zinc, and fatty acids. And, as you know, hair loss is associated with a deficiency of these nutrients. The oils found in various nuts help increase the amount of elastin in the hair. Elastin is a protein that makes hair plump and prevents it from breaking. Pistachios are also great for people with androgenetic alopecia. In addition to hair development, nuts are also associated with many other health benefits, such as reduced inflammation and a reduced risk of heart disease. Overall, nuts are a great and easy way to add variety to your diet.

4-Spinach 

 Mineral deficiency, which you know you don't like spinach, can lead to hair loss in some people, especially women. It is important to make sure that you are not running out of food that can lead to hair loss. For this reason, it is important to check for protein levels, iron levels, iron stores, vitamin D levels, and various other tests. In addition, hair loss is associated with iron deficiency. Spinach is high in iron and contains sebum,  a natural hair conditioner. This leafy vegetable contains all of the omega 3 fatty acids, magnesium, potassium, calcium, and iron. All of these help keep your hair shiny, shiny, and safe even if it falls into your sink. Iron is also required for hair growth. It supports red blood cells and helps growth and repair by moving oxygen around the body to stimulate metabolism. So when the next spinach is cooked, I go against the overall taste and get all those nutrients. Did you eat a lot before going to bed? There may be a problem with that. Observe and learn which foods to eat before going to bed. Now let's get back to the story of preventing hair loss.

5-Red Bell Pepper 

 If you don't know, Red Bell Pepper is rich in Vitamin C, which helps produce collagen. Vitamin C also protects hair from brittleness and damage. Oranges are often considered the best source of vitamin C, but half of the medium-sized red peppers contain 158 percent of their daily needs. Collagen is needed to maintain your hair follicles. Studies show that it helps keep it strong. Your body's ability to produce collagen and restore dermal cells diminishes as you grow older. This is one of the reasons why hair gets thinner as it ages. Red bell peppers also help prevent hair loss by increasing blood flow. It stimulates hair growth and protects hair follicles from the effects of DHT. Surprisingly, the spiciness of red peppers can accelerate hair growth by more than 50%.

6-Salmon 

When was the last time you ate salmon? It's not a fish that everyone likes, but it helps your hair. Nutrients in oily fish such as salmon, herring, and mackerel can help hair growth. Salmon is rich in omega-3 fatty acids, which are associated with increased hair growth. Your body can do so many cool things, such as converting sunlight to bone-enhancing vitamin D. However, it cannot produce omega 3 fatty acids. These fatty acids not only help keep your hair healthy and disease-free but also nourish your hair and keep it shiny and rich. One study found that taking omega-3 and omega-6 supplements not only stopped hair loss but also thickened the hair. Omega 3 fatty acids have anti-inflammatory properties. If you have the inflammation that is causing hair loss, they can help. Ideally, a natural omega 3 sauce like salmon. In another study, thin-haired women who took fish oil supplements had significantly reduced hair loss and increased hair growth. Oysters I know these foods procrastinate some of you. But believe me, they can help your hair get back! Oysters are one of the best sources of zinc in the diet. Zinc is another mineral that helps hair grow and heal. If you don't have enough zinc, your hair will suffer. According to one study, zinc supplementation may improve hair loss in women with polycystic ovary syndrome. If you're wondering how, here's the solution! Zinc helps cells involved in hair growth. A dietary deficiency of zinc can lead to telogen effluvium. Telogen effluvium is a common but reversible hair loss caused by a lack of nutrients. Zinc is also found in beef, crabs, and red shrimp.

7-Sunflower Seeds 

 We have all seen these people chew sunflower seeds endlessly and spit their shells into huge mountains already. Someone you know who is always in ball games. Maybe they are working on something. Seeds provide many nutrients for a small number of calories. Many of these nutrients help you grow your hair. Among them are zinc and selenium. Did you know that sunflower seeds also provide almost half of your daily vitamin E? Sunflower seeds are rich in vitamin B5, which supports scalp hair growth and blood circulation. Research shows that vitamin B5 deficiency is associated with hair loss. Only 1 ounce of this seed provides 20% of your daily value. There are several ways to get a shiny lock. This is all you need to know about it. Check out these 10 tips to help your hair grow naturally. Or what about 13 proven ways to thicken your hair in 30 days? Please click one. Or even better, check both of them and learn how your diet can help improve your hair quality. Is hair loss a problem for you or anyone you have?

Why Give Up Smoking?

 So you have seen all the warnings that smoking is very bad for you. But here's the question: why? 

 What's so dangerous about smoking? Let's check! 

 Tobacco usually consists of three parts. 

 First, there is a cigarette filter,  also known as a cigarette butt. Then there is the cigarette paper wrapped around the tobacco mixture. Tobacco blends usually consist of dried and processed tobacco leaves and petioles. The most important plant for tobacco production is Nicotiana rustic. So what happens when you light a cigarette? 

 Well,  tobacco blends contain over 7,000 chemicals. These chemicals are released in the form of small particles or gases. Next, cigarette smoke flows through the cigarette filter. Cigarette filters catch some of the partially burned cigarettes-also known as the tar. Tobacco filters can capture some, but not all, of tar. Tar is sticky and brown, leading to a characteristic yellow stain. It not only stains the smoker's fingernails, but also moves into the mouth and stains the teeth, the inside of the mouth, and the vocal cords. Tar stimulates the vocal cords and causes people to cough reflexively. When cigarette smoke passes through the upper respiratory tract, it enters the lower respiratory tract. The lower respiratory tract is lined with cilia. Cilia are small hair-like protrusions that you tap to remove dirt and bacteria from your lungs. Hydrogen cyanide is a toxic gas that, together with tar, paralyzes these cilia. If the cilia fail, cigarette smoke can penetrate deeper into the lungs. Several other carcinogenic chemicals found in tobacco, such as arsenic and benzopyrene, also line the inner walls of the airways. Here, the risk of lung cancer is significantly increased. When the main defenses of the lungs are paralyzed, cigarette smoke penetrates deep into the lungs. These are  alveoli or alveoli. Normally,  oxygen is exchanged for carbon dioxide by a transfer protein called hemoglobin. The hemoglobin then carries oxygen to the rest of the body, where the cells of the body use it as fuel. Carbon monoxide is a toxic gas that is also found in cigarette smoke. Carbon monoxide is a tyrant. It knocks out oxygen from hemoglobin and takes its place instead. The problem with this is that these (body's) cells starve to death due to a lack of oxygen because the body cannot use carbon monoxide as fuel. These starving cells send an inflammatory "SOS" signal. However, this flashback occurs because increased inflammation leads to increased mucus production and narrowing of the airways, making breathing even more difficult. Chemicals remaining in cigarette smoke are also absorbed into the bloodstream. This is an important event-blood flow is the highway to all organs in the body. Once these chemicals are absorbed into the bloodstream, there is no limit to the damage they can cause, and the damage caused by these chemicals is no longer limited to the lungs. Cigarette smoke contains many oxidative chemicals. These chemicals are highly reactive and can damage all types of somatic cells. The first thing these chemicals see is the blood vessels themselves. Oxidizing chemicals react with the inner layers of blood vessels, causing inflammation and fatty plaques. These fatty plaques narrow blood vessels. Oxidizing chemicals also damage the blood vessels that supply oxygen to the heart and brain-the blockage of these important blood vessels can kill part of the heart muscle or brain tissue. Myocardial death is known as a heart attack or myocardial infarction, and death of brain tissue is known as a stroke, which can often cause permanent damage. Metals like arsenic and radioactive compounds like polonium continue to invade other organs of the body through the blood. They significantly increase the risk of cancers other than lung cancer, such as skin cancer, liver cancer, kidney cancer, and even bladder cancer. And finally, nicotine, the only chemical that controls them all. None of the effects I mentioned earlier are attractive. So why do people continue to smoke? 

 Tobacco addiction is nicotine contained in tobacco. Nicotine-rich blood travels from the lungs to the brain within 7 seconds of smoking a cigarette. In the brain, nicotine binds to a class of receptors called nicotine acetylcholine receptors. As soon as these receptors are activated, large amounts of neurotransmitters such as dopamine, adrenaline, and serotonin are released. This leads to activation of the brain's reward and attention system. For this reason, some people feel more focused and alert after smoking. Nicotine can also cause a temporary feeling of relaxation by increasing serotonin levels in the brain. Nicotine stays in the body for only a few hours. It is broken down in the liver and excreted in the urine. As soon as nicotine leaves the body, the body misses the tremendous amount of noise of stimulating brain messengers running around. Thirsty begins two hours after the last smoking. Signs of nicotine withdrawal include restlessness, fear, frustration, anger, and even insomnia. Each time you light another cigarette, the effect of nicotine diminishes as your brain develops resistance to the drug. Now you need more nicotine to get the same height and your cravings will be stronger. This forms a cycle of addiction. Cigarette smoke contains thousands of other chemicals. I just touched the tip of the iceberg. At least another 250 are known to be harmful and 70 are known to initiate, cause, or promote cancer. Now imagine your brain and body passing through this type of roller coaster every few hours, every day for years. In Australia, smokers smoke an average of 93 cigarettes a week. It costs 4,836 cigarettes a year, about the same as four new iPhones. Besides the increased risk of cancer, there are many other long-term effects of smoking. The collapse of the alveolar wall, also known as emphysema, discoloration and wrinkles of the skin, loss of smell and taste, impotence, and the list continues ... Tobacco is the only legal thing that kills users when used as intended. The drug is the manufacturer. In the United States, a national survey of substance use and health found that more than 95% of smokers started smoking before the age of 21. Overcoming nicotine addiction with tobacco can be very difficult in the first place. So what's the good news? 

 Well, the number of smokers around the world is declining, and with the power of the Internet, the help of those who want to quit smoking is at their fingertips. Due to the combined effects of well-informed young people and stricter tobacco control legislation, one day we may see a smokeless generation. And isn't it a monumental achievement for humankind? If you smoke and even think about quitting, you're halfway there. Make a decision today.

Best Exercise For Your Heart

 

We all know that exercise is good for you and it benefits almost every organ in every part of your body, but the question is how much should we exercise and how much should we exercise? Should we practice the exercises that we practice effectively or not? The American Heart Association recommends  30 minutes of moderate exercise, about five times a week, for a total of about 150 minutes of moderate-intensity exercise or 25 minutes of vigorous exercise three times a week. , or about 75 minutes of vigorous exercise 3 times a week or 75 total minutes of vigorous exercise, the question is what is moderate exercise and what is a moderate-intensity exercise like? What is walking at about 3 to 6 km per hour for 30 minutes usually your heart rate will increase with moderate exercise to about 50 to 70 percent of your target heart rate I will talk about target heart rate spend one second and at high intensity or do vigorous exercise by doing seven to eight or even nine kilometers per hour on a treadmill so that you know your heart rate is generally ten jumps to increase slightly more than if you were at a lower speed, and the increased heart rate should be around 70 to 85 percent of your target heart rate. your target heart rate is different for each individual depending on your age so if you are 40 your target heart rate will be 220 minus your age it is 40 in this case so that would be 220 minus 40  is 180 so your goal would be if you are doing vigorous exercise 70 to 85% of 180 for moderate exercise your target heart rate will be 50 to 70% of your target heart or 50 to 70% of 180 in this case, make sure you hit your fitness goal so it can be effective and good for your heart.

Health Benefits of Bananas

Bananas are edible fruits made from herbaceous non-wooden flowering plants and can grow anywhere 20-40 feet high in about  9 months. Most banana plants are grown in the tropics within 20 degrees of the equator, with Ecuador being the largest exporter of bananas. A  7-8 inch long medium banana provides 105 calories, 4 grams of fat at zero, 27 grams of carbohydrates, 1.3 grams of protein, 3.1 grams of fiber, and 14.4 grams of sugar. Bananas are rich in Vitamin C and Vitamin B6, as well as potassium and manganese. Because bananas contain potassium, they can have a positive effect on cardiovascular health, which helps maintain normal blood pressure and heart function. Bananas also aid digestion due to their fiber content. Because bananas are rich in vitamin B6, they also contain tryptophan, which helps produce red blood cells and improves mood. Bananas are also a cheap and healthy snack, typically 49-59 cents per pound and about 19 cents per medium-sized banana. Some interesting facts about bananas: Banana peels are said to help get rid of warts, bananas are the king of fruit consumption, and in fact, you can eat more bananas than apples and oranges combined.

4 Heart Health Tips

 Nine out of ten Pakistani have at least one risk factor for heart disease, which is our second leading cause of death. So lifestyle is the cornerstone for prevention and for treatment, as well as an adjunct to medication. There are four top tips for heart health.

1- Food

 Try and keep a healthy diet that's low in fat, low in sodium or salt, and high in fiber. So things like lots fruits and vegetables to get your fiber, fresh foods to avoid the salt, try to stay away from fried foods and processed foods as much as possible. A few things to look for: a low sodium food contains 200 milligrams or less per serving. Limit your total daily sodium intake to between 1,200 to 1,500 milligrams, or about half a teaspoon. For transfats, the label should read zero. But beware, some foods may contain transfat in the ingredient list without showing up on the label. So avoid foods containing partially hydrogenated oils and shortenings. Limit your total fat to no more than 30 percent of your total calories for the whole day, which includes healthy fats like omega-3s. You need 21 grams per day for fiber, so reach for fruits and veggies in their solid form and whole-grain cereals and bread.

2- Smoking 

Should be to avoid smoking, absolutely. If you don't smoke, you don't want to start. And if you do smoke, you want to quit. Smoking is related to about one in five deaths from heart disease. It can damage blood vessels, decrease the amount of oxygen to the heart and boost blood pressure.

3- Active lifestyle

For some people, that means going to the gym on a regular basis. For other people, that doesn't really work. That means finding something that does. Thirty minutes of moderate activity, meaning your heart rate is elevated is recommended every day. 

4-Healthy body weight

We do know that healthy body weight is important for reducing your risk of heart attack and stroke, and it helps to keep your blood pressure under control. When it comes to waist circumference, men should not exceed 102 centimeters, and women should not exceed 88 centimeters. And finally, reduce your stress! External stress can put internal stress like oxidative stress in a way. Your body does react to things your brain sends out different hormones when you're stressed. Approaches that have been shown to work include meditation, exercise, and healthy eating.