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  • Cathetine Njeri Kuria
  • March 24, 2020 05:53:58 PM
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A Little About Us

HEALTHY-wck is a health, nutrition and fitness website. Helping you get healthier, lose weight and get stronger.

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Top 8 Foods To Avoid During Pregnancy

The nine months of pregnancy is essential and sensitive. Eating a healthy diet during this period is necessary. Some foods are not safe for pregnant mum’s. In this case, expectant mothers should know which foods they must avoid. Foods Must Avoid during Pregnancy Caffeine: This is a psychoactive substance. A psychoactive substance affect psychological processes. For instance, […] The post Top 8 Foods To Avoid During Pregnancy appeared first on...

The nine months of pregnancy is essential and sensitive. Eating a healthy diet during this period is necessary. Some foods are not safe for pregnant mum’s. In this case, expectant mothers should know which foods they must avoid.

Foods Must Avoid during Pregnancy

Caffeine: This is a psychoactive substance. A psychoactive substance affect psychological processes. For instance, soft drinks, cocoa, and tea contain this substance. Avoid high level of caffeine. Caffeine is quickly absorbed into the system. It can also be pass to the fetus. It can build up in the embryo. The fetus doesn’t have the main enzyme for digesting caffeine. As a result, this can hamper the growth of the fetus.

High Mercury Fish: Mercury is one of the highly toxic elements. Obviously, it is not safe for human consumption. Certainly, while it enters the body harms the body functions. Examples of the fish species with high level of mercury includes shark, tuna and swordfish. 

Raw Fish: Uncooked fishcan cause viral and parasitic infections. Examples of these includes; Vibrio, Listeria, and Salmonella. As a result, the expectant mother can get dehydration. Consequently, Some microbes can pass to the baby leading to fatal consequences.

Undercooked and Raw Meat: Several bacterial infections such as Toxoplasma and Listeria are brought about by eating raw meat. These bacteria are a threat to unborn baby’s health. The unborn baby may have intellectual disability, epilepsy, and severe neurological illness. Under-cooked deli meat, minced meat, burgers or pork should be avoided.

Raw Eggs: Salmonella is prevalent in uncooked eggs. It can cause vomiting, diarrhea, and fever. In some cases, one may experience uterus cramping and premature birth. There are many foods that contain raw eggs. Poached eggs, homemade mayonnaise, lightly scrambled eggs are good examples. Pregnant mothers should thoroughly cook eggs.

Organ Meat: Organ meat is prevalent in some cultures because they are rich in nutrients. Examples of these nutrients includes; iron, copper and vitamin A. Consumption of a lot of organ meat can lead to vitamin A toxicity. Vitamin A toxicity can lead to liver toxicity. Besides, congenital disabilities can also occur as a result of high copper levels.

Raw Sprouts:  Raw Sprouts comprise of Alfalfa, Mung, and Rash. This substances are prone to salmonella contamination. Definitively, pregnant mum must avoid them. Washing off can remove the bacteria, but cooking can make them safe. 

Soft Cheese: Soft cheese is not safe while expectant. This is because, they are less acidic and contains a lot of moisture. As a result, dangerous bacteria’s can breed and grow in them. Mould – ripened cheese is not safe, unless after cooking it properly. 

Other foods that should be avoided or minimized during pregnancy

  • Unwashed produce
  • Unpasteurized milk
  • Alcohol
  • Processed Junk Foods

REMEMBER

DO NOT AVOID FISH COMPLETELY.

Some type of fish are healthy. Mothers are encouraged to eat fish that contain omega-three fatty acids. Omega 3 fatty acids help to prevent and manage heart disease. They also aids in lowering the blood pressure. Lack of enough omega-three fatty acids in the body, increases the risk of depression.

Reference

  1. 11 Foods and Beverages to Avoid During Pregnancy. (2019). Retrieved 28 September 2019, from https://www.healthline.com/nutrition/11-foods-to-avoid-during-pregnancy
  2. Danielewicz, H., Myszczyszyn, G., Dębińska, A., Myszkal, A., Boznański, A., & Hirnle, L. (2017). Diet in pregnancy—more than food. European Journal Of Pediatrics176(12), 1573-1579. DOI: 10.1007/s00431-017-3026-5
  3. NUTRITION AND PREGNANCY. (2009). Nutrition Reviews13(6), 183-185. DOI: 10.1111/j.1753-4887.1955.tb03470.x

The post Top 8 Foods To Avoid During Pregnancy appeared first on HEALTHY-wck.


Foods to Reduce bloating

Certain foods are known to cause the belly to look larger after eating. This reaction is known as bloating. Bloating is leads to production of excess gas that affects the digestive system. As a result, a person can experience pain and discomfort. An average of 25% of the people experiences this complication. Definitely, this is common […] The post Foods to Reduce bloating appeared first on...

Certain foods are known to cause the belly to look larger after eating. This reaction is known as bloating. Bloating is leads to production of excess gas that affects the digestive system. As a result, a person can experience pain and discomfort. An average of 25% of the people experiences this complication. Definitely, this is common problem.

Certainly, intolerance to some foods is it’s primary cause. However, it can also be as a result of some medical conditions. For example, overgrown bacteria in the intestines can lead to this problem. Obviously, when food ferments in the stomach, they can produce excessive gas.

We should eat foods that are easily digestible. Boosting the digestive system enables foods to be broken down easily. As a result, digestive system complications will be less.

Some of the foods that can assist in reducing bloating include:

Celery and Fennel

These are crunchy veggies that help in flushing out excess water the body may be retaining. You can add celery in the salad.

Ginger

It is used as an anti-inflammatory food and contains antispasmodic qualities. Grating ginger into your favourite food such as grilled fish or marinade can reduce bloating. You can add it in lemon water for drinking. 

Drinking chamomile tea can assist in relieving the gas. Sipping your favourite choice of tea spiced with ginger or lemon can be very helpful.

Yoghurt

Drinking yoghurt gives one beneficial bacteria that assists the digestive system making it efficient. Whole fat yoghurt is better, and you can add another food or honey to flavour it.

Other foods that can assist in reducing bloating include papaya, which contains papain that supports indigestion. Pineapples, lemons, and grapefruits are some of the fruits that can help in reducing bloating.

Summary

Due to bloating some foods are more preferred than others. The emotions derived after eating some foods is one of the factors behind the preferences. A balanced diet is vital in healthy living. In this case, you can replace the food that causing you bloating with other substitutes to ensure that your meals are balanced anyway.

References

11 Proven Ways to Reduce or Eliminate Bloating. (2019). Retrieved 27 September 2019, from https://www.healthline.com/nutrition/11-proven-ways-to-reduce-bloating

MD, A. (2019). 5 Foods to Reduce Gas & Bloating (and 5 That Make It Worse) – Amy Myers MD. Retrieved 27 September 2019, from https://www.amymyersmd.com/2019/03/5-foods-to-reduce-gas-bloating/

Sugerman, D. (2013). Abdominal Bloating. JAMA310(15), 1637. DOI: 10.1001/jama.2013.280496

The post Foods to Reduce bloating appeared first on HEALTHY-wck.


Suprising Reasons Our Muscles Get Tired

Fatigue is common problem experienced by many people over the world. It is also referred as, tiredness, weariness, exhaustion or drowsiness. Firstly, Lifestyle activities can play a role in this problem. Examples of lifestyle factors  contributing to tiredness includes; lack of enough sleep, poor diet, and stress, among others. However, fatigue might also be as a […] The post Suprising Reasons Our Muscles Get Tired appeared first on...

Fatigue is common problem experienced by many people over the world. It is also referred as, tiredness, weariness, exhaustion or drowsiness. Firstly, Lifestyle activities can play a role in this problem. Examples of lifestyle factors  contributing to tiredness includes; lack of enough sleep, poor diet, and stress, among others.

However, fatigue might also be as a result of some medical problems. When tiredness becomes overwhelming and rest cannot relieve it, then it is considered to be fatigue. Various health conditions are known to be a significant cause of weariness.

Health conditions causing Fatigue

  1. Anemia can cause fatigue. This condition is as a result of iron deficiency. It results in one having bulky muscles hence unable to do anything or getting tired very quickly.
  2. Excessive iron in the body is also known for causing tiredness. 
  3. Sleep apnoea is a body condition in which the throat narrows during sleep, thereby interpreting your breathing. The difficulty in breathing results in waking up at night hence feeling exhausted the following day.
  4. The under-active thyroid gland makes one feel tired as muscles tend to ache, and one puts more weight.
  5. Celiac disease, which is a lifetime disease, occurs as a result of the reaction of the immune system with the gluten. Although tiredness is a significant symptom of the illness, other symptoms include diarrhea, bloating and anemia.
  6. Chronic fatigue syndrome is also known for causing severe fatigue. This fatigue may last for four months. One may experience muscle and joint pains. 
  7. Diabetes may also lead to tiredness.
  8. Glandular fever which is a viral infection tends to lead in fatigue together with fever and swollen glands. This infection mostly affects teenagers and may take up to 6 weeks to clear up.
  9. A depression could result in one feeling sad for a long duration of time. The ability to carry out the normal activities and hobbies can be affected. Depression can cause r sleep disturbances. Eventually, the effected person end up feeling fatigued.
  10. A restless leg is a condition where one has an overwhelming urge to keep on moving your legs. This condition can make you remain awake during the night. The deep ache of the legs may also occur. Disruption of sleep during the night is likely to make one feel tired during the daytime. Feeling anxious may sometimes become uncontrollable hence affecting a person daily life. Generalized anxiety disorder makes one feel very worried and tired.

What to do prevent fatigue?

  • Get Moving Although one may like they don’t want to exercise, regular exercise, in the long run, it can make one feel less tired hence have more energy. Frequent physical activity such as a15 minute walk can help to boost your energy. You can start with walking a short distance then increase gradually to the recommended duration of 2 and a half-hour every day. The nature of exercises will also increase with time.
  • Healthy eating Eating regularly healthy meals can assist in increasing the amount of energy available throughout the day. Taking snacks after every four hours as compared to large meals can help in maintaining adequate energy levels throughout the day. You can also reduce weight to increase energy levels.
  • Sleep well For one to remain alert during the day, they require to have an adequate sleep during the night. One can avoid naps during the day as well take time to relax before heading to bed.
  • Reducing stress Reducing stress increases the energy level in the body. Introducing relaxation activities during the day, such as listening to music, hanging out with friends and yoga could help in reducing stress levels. 
  • Other means of handling fatigue include cognitive behavior therapy, cutting out caffeine, and drinking less alcohol.

References

Greenberg, D. (2019). Clinical Dimensions of Fatigue. Retrieved 24 September 2019

The post Suprising Reasons Our Muscles Get Tired appeared first on HEALTHY-wck.


What are the hidden dangers of Processed foods?

Introduction Fast foods comprise of high levels of calories. The truth is that this food lack essential nutrients that the body requires in it’s operations. These types of foods have a high concentration of fat, sugar, and salt. They are addictive and are sometimes quick to prepare as well as to eat. Junk foods have […] The post What are the hidden dangers of Processed foods? appeared first on...

Introduction

Fast foods comprise of high levels of calories. The truth is that this food lack essential nutrients that the body requires in it’s operations. These types of foods have a high concentration of fat, sugar, and salt. They are addictive and are sometimes quick to prepare as well as to eat. Junk foods have both short and long term effects. Research indicates that Millennials are the most affected and usually spend half of their budget on junk food.

Some of the dangers of junk food include: 

 Headache

Many fast foods contain sodium which increases the chances of having headaches. It is also known for causing water retention hence leading to bloating. High consumption of sodium is dangerous to people suffering from high blood pressure.

Diabetes 

The blood sugar increases as a result of digestion of junk foods. The sugar in junk foods move into the blood system, therefore, elevating the blood sugar. The body can also get sugar from the fat. In response to the glucose released, the pancreas reacts by releasing insulin which is responsible for transporting sugar in the body. If there is a high intake of Carbs, then the response by insulin lose strength, leading to type 2- diabetes.

Obesity

Fast foods contain excess calories that are well known for weight gain. Excessive weight gain may eventually lead to obesity. There are problems associated with being obese such as respiratory problems. One could suffer from shortness of breath as a result of excessive increase in weight. The extra weight increases pressure on the heart as well as the lungs.

Reproductive System

Junk food may affect fertility. Phthalates which is in unhealthy food, impact the activities of hormones in the body. Exposure to high levels of phthalates can affect the reproductive system, thus leading to infertility or congenital disabilities.

Energy Levels

Junk food doesn’t have the necessary nutrients that are needed in the body for one to remain healthy. Continuous consumption of processed foods may lead to one feel fatigued. It may also lead to a lack of the necessary energy to undertake daily tasks. High sugar levels are likely to stress metabolic activities.

References

13 Effects of Fast Food on the Body. (2019). Retrieved 26 September 2019, from https://www.healthline.com/health/fast-food-effects-on-body

Fitzpatrick, M. (2004). Junk food. The Lancet363(9413), 1000. DOI: 10.1016/s0140-6736(04)15815-7

Fuhrman, J. (2018). The Hidden Dangers of Fast and Processed Food. American Journal Of Lifestyle Medicine12(5), 375-381. DOI: 10.1177/1559827618766483

The post What are the hidden dangers of Processed foods? appeared first on HEALTHY-wck.


3 Secrets On How To Loose Body Fat

Losing weight is simple. It would be best if you had an understanding of how to do it. You are right here in search of a few viable remedies, correct? Our time right here is worthwhile if I go ahead and inform you about the costs of losing body fats. In a nutshell, your most full-size secret is intellectual preparedness. Yep. That’s the biggie! As soon as...

Losing weight is simple. It would be best if you had an understanding of how to do it. You are right here in search of a few viable remedies, correct? Our time right here is worthwhile if I go ahead and inform you about the costs of losing body fats. In a nutshell, your most full-size secret is intellectual preparedness. Yep. That’s the biggie!

As soon as you discover the way to convince your mind to issue “lose body fat” commands, you are properly on your way to fitness success. To lose body fat, then, is a pretty simple matter. Ye, of course, the difficulty you could face lies in your preliminary THINKING, then the reality of DOING.

There are a few things you may do to lose body fats. If and while you are willing and prepared to do these things, you are SURE to lose body fats, without question.

Permanent solution

Is it worthwhile to look for a short cut? 

You will have to put some effort. It would help if you lost body fat, that’s why you’re right here. In short, to lose body fats, you build independence, self-assurance, confidence, and other lose-body-fats abilities.

 HOW TO SHED EXTRA WEIGHT – HERE ARE THE 3 SECRETS

Do these three things to lose body fats:

ONE: Firstly,  learn how to discover your daily caloric consumption AND your energy expenditure. Both of these numbers are crucial due to the fact they tell you precisely what your body is doing. In other words, you will have a possibility to transform your body’s appearance to how you need it to be.

TWO: Put some effort. Hard work pays. Start to teach yourself towards high-intensity interval exercising. You might also burn twice as many calories as you did before, plus feel and look better too.

THREE: Lastly, realize that the whole weight-loss-lose-body-fat situation revolves round one, critical and never-converting concept: Being overweight, thus, desiring to lose body fat, remains a direct result of overeating meals and no longer getting enough exercising. Now, with this closing one, allow me to isolate your biggest probable obstacle. You listen to this very same lose-body-fat news so much and so frequently that your brain is instantly going into a CLOSE-DOWN mode just because you have tried many things before without success. 

The solution? Put on some new “lose body fats” ears today, starting right now. Allow yourself to listen to the right information. Dismiss that which is continuously frustrating you. Eventually, you will see a reward for your effort.

Understanding the authentic meaning of what it takes to lose body fats calls for acceptance, open ears, and action. So, research, do the essential work and recognize what it takes to lose body fat.

The post 3 Secrets On How To Loose Body Fat appeared first on HEALTHY-wck.


Things To Know about Weight Loss

SUMMARY Losing unwanted body weight is simple. It does no longer need to involve extended workout periods at the gym or self-defeating fad diet regimens. Sustained lifestyle change is crucial. Failure to that, any weight that you lose all through the period of weight loss plan or severe exercise will come back.   Here are the tips: Walk for 30...

SUMMARY

Losing unwanted body weight is simple. It does no longer need to involve extended workout periods at the gym or self-defeating fad diet regimens. Sustained lifestyle change is crucial. Failure to that, any weight that you lose all through the period of weight loss plan or severe exercise will come back.  

Here are the tips:

Walk for 30 minutes each day. Walking is no longer only a strain-reducer. However, it is also more potent in inducing fats loss than a 30-minute jog. Here’s why: jogging helps you burn energy and quick tone leg muscles due to the continuous flexing and power exerted on the leg muscles. However, because running increases the heart fee to cardio levels, the heart rate also drops once you prevent the activity. However, walking increases the heart rate to the fat-burning level. Any pastime done at the fats-burning level will have a longer-lasting impact. Thus, while you may flex and strain your muscles less all through 30 minutes of walking, the heart rate will stay increased for a more significant prolonged duration.

``man in a black short jogging´´

While dining out, Cut down that unhealthy or large food portion by two.  If you have a temptation to nibble on more than half of, then give it away to a pal or have it wrapped as much as take home. Cutting your meal in half will lower your calorie and fat dramatically. Besides, it will help your body to grow to be conversant in smaller quantities of food.

Get a full night time’s rest. Getting a full night of undisturbed sleep leaves you feeling energized for a new day. Also, it allows your body to metabolize your food a good deal more efficiently. Furthermore, if your body is relaxed, you will be more likely to take on projects with extra energy and strength the following day. 

``middle aged lady sleeping´´

Reduce stress. Many things will help you reduce stress. For examples, call your friends and family. Take care of your tasks before they pile up. Undue pressure has a deplorable physiological effect on the body. As a result, they contribute to fats storage within the cells. By reducing small quantities of stress on your life, you could lower fatty deposits from your body faster. 

Drink lots of liquid. Liquid hydrates your cells and allows them to push dangerous toxins through your frame more efficiently. By drinking masses of fluid, consisting of water, juice or even tea, you will improve your cells characteristic at their quality without a reasonable deal effort at all.

If you drink tea and coffee, be conscious that they incorporate caffeine. It can shortly boost your metabolism, thus help your body burn fat. One study stated that it has an appetite-reducing effect. Chlorogenic acid is a biologically active compound found in coffee.s This component may help slow the absorption of carbohydrates. Caffeine is an excellent stimulant, but the negative effect is that it will cause you fatigue after some time, especially if you take it in vast amount. It would be best if you took a glass of water after taking caffeine to make sure that you do not get dehydrated.

Call to action

To ensure that your lifestyle alterations grow to be lasting, practice these tips with your friends and the people that you cherished. Having a friend that will motivate you to stick to your new lifestyle is essential. At least you will share exciting experiences and bring each other on track. 

The post Things To Know about Weight Loss appeared first on HEALTHY-wck.


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