Do you know about Whey Protein? What is the best common source of energy found in the nutrients? Why do nutritionists direct you to include more proteinaceous food items in your daily diet plan? Protein is the most common source of energy. Nutritionists tell you to take a proteinaceous diet so that you may get stronger but don’t gain weight. In order to get quick and easily provided energy you are directed to include more protein in your diet but with the passage of time due to some overwhelming conditions of overpopulation, shortage of food resources it has become difficult to fulfill this need. Scientists discovered single cell proteins to meet the needs of protein but the demand is increasing more rapidly . 

In the modern era with the advanced technologies the Whey protein has been introduced to fulfill the protein demand. It is actually the residual of processed  dairy products. It is the protein found in many types. Here in this article we will give the detailed information about the most useful types of  this protein i.e. Whey Protein Isolate and Whey Protein Concentrate.

Understanding Whey Protein

The Significance of Protein in the Diet: Do you want to get fat storage in your body? Do you want to be fat and chubby? Don’t you know that carbohydrates and fats cause obesity and other cardiovascular diseases. It is not a sign of wisdom to take fats or carbohydrates in large quantities. Protein is the nutrient that gives you quick energy and doesn’t cause obesity or other health issues. Therefore, health care providers suggest to include more protein in your diet plan when you ask them to get rid of obesity or get a healthy but strong and slim body.

Whey Protein as a Popular Protein Source:

This Protein is low calorie and unsweetened protein, made up of “amino acids”, which are actually “Building Blocks” of the body. It is responsible for the repair of muscles and bones. Enzymes are also made up of protein while protein is the manufacturer of hormones in your body. Thus the whey protein is the most popular and easily available protein source.

Why Different Types of Whey Protein Exist:  As you know that it is the residual of processed milk products. The product depends on the type of substrate. Similarly it is obtained by processing yogurt, cheese and other dairy products. Therefore it is found in different types. If the substrate is milk it is different from the substrate yogurt. Three main types of this protein are found in the market i.e Concentrate, Isolate and  hydrolysate. Among all three the most expensive and containing the higher percentage of protein content is (WPI ).

Whey Protein Concentrate: Features and Benefits

Defining Whey Protein Concentrate: This type of whey protein is obtained after processing cheese. Non-protein part in pasteurized residue is removed to get the concentrated whey protein which is actually a combination of dried dairy ingredients. This is added to the daily food items to increase the protein portion in daily diet plan. β-lactoglobulin (β-LG, for short), α-lactalbumin (α-LA), immunoglobulins (IG), bovine serum albumin (BSA), bovine lactoferrin (BLF) and lactoperoxidase (LP), are its major ingredients

Protein Content and Nutrient Profile:

Whey protein concentrate contains nearly 76% to 86% protein and some amount of carbohydrates and fats. Protein percentage depends on the brand of cheese you buy. Leaf protein concentrate and fish protein concentrate are its popular types.

Taste and Texture: It is in the form of a milky powder and when mixed in simple water it gives a milky look. Its taste is like powdered milk. It is derived from cheese hence its color is yellow but due to some environmental fluctuations sometimes it turns brown.

Cost Considerations: Cost of whey protein concentrate depends on the brand of cheese, its quality, and flavor. Generally it is less costly than whey protein isolate. Mostly one pound has cost 20$ to 50$ anywhere.

Whey Protein Isolate: Features and Benefits

Defining Whey Protein Isolate:

Do you know the reality that whey protein Isolate is actually the most pure form of whey protein concentrate? Yes, it’s true. Whey protein concentrate is processed more and more by distillation or pasteurization technologies to remove lactose and fat from it. This more pure form has nearly 90% of protein content and a very very minimal amount of carbs. It is considered a more effective protein diet.

Higher Protein Content: It contains a higher protein content percentage than other forms of whey protein. Another fact is whey protein isolate is deficient in many beneficial nutrients due to excessive processing.

Amino Acid Profile: In whey protein isolate Amino acid are found in highest ratio i.e. 92% to 95%. Beside these amino acids a little quantity of fat, ash and lactose are also present. Their percentages are 02%, 01% and 0.05% respectively. It also contains all essential branched chain amino acids like LEUCINE, ISOLEUCINE and VALINE.

Minimal Lactose and Fat: From its composition profile it is clear that whey protein isolate has the least amount of fats and lactose(carbohydrates). This quality makes it more suitable and preferable than other types of whey protein but it is more expensive than others.

Choosing the Right Whey Protein for Your Needs

 There are many factors creating differences between the two types of protein.The actual reason for nutritional differences is the processing procedures of getting it from cheese or yogurt. You must know the most  beneficial one for your health

Fitness and Health Goals: While choosing the right type of such protein, you must keep in mind the health goals. If you want to cut your body fat and lose weight then protein isolate is the best choice for you because (WPC) causes weight gain in some cases.

Dietary Preferences and Restrictions: Protein concentrate has some fat, carbs, casein and some bacteria which disturb the digestive system and causes bloating and constipation. That’s why you should keep all these factors in mind.

Budget Considerations: Being more pure, protein isolate is more expensive than protein concentrate so if you find difficult to purchase high cost protein isolate you may use protein concentrate in larger amounts to get the same benefits as protein isolate but at low budget.

Applications and Usage

How Athletes and Bodybuilders Use It:

Athletes and bodybuilders are recommended to use protein rich food to make their muscles strong by keeping them slim and cutting their body fat and this type of protein is the best source of protein rich food without gain in weight.

Everyday Uses: Whey protein is a quick and easy to digest nutrient. It improves the immune system by strengthening the muscles and body organs. It is used as a food supplement by the athletes and the persons with weak immunity also use it. It is suggested as the best supplement to cure weight loss.

Incorporating into Recipes: You may add this protein in your daily diet chart by mixing it in your delicious dishes. There are some recipes which are delicious due to adding it.

1. Protein Churros.
2. Protein Chocolate.
3. Low Calorie Donuts Holes.
4. Frozen Protein Pancakes.
5. Matcha and Ginger Smoothie.

Potential Side Effects and Allergies

If used moderately, this protein doesn’t harm but if taken in high doses, it will cause aches and allergies.

Lactose Intolerance: Some people have lactose intolerance and can’t use milk. Thus, they are allergic to such type of protein. If you’re intolerant to milk products, you should avoid such protein. Otherwise you may suffer stomach pain, nausea, fatigue and muscle cramps.

Allergies and Sensitivities: Don’t use this protein consistently for a long period of time. Its continuous use for a long time period will cause acne and severe weight loss. In some cases weight abruptly gained. Every time while using this protein, keep in mind that it is not a natural nutrient. Dairy products sensitivity is a high alert for you to stay away from it.

Digestive Issues and Bloating: Consistent and regular use of this protein in large quantities causes soaring in the digestive system and bloating. It will cause stomach cramps, irregular bowel movements and excessive gas.  Its excessive use also damages the liver and kidneys.

What the Research Says

Scientific Studies on Whey Protein Isolate vs Concentrate: Scientific research has proved that protein isolate is somehow better than protein concentrate. Protein isolate is the purest form of it and has less impurities like fat and carbs. These all make it more useful for you but excessive use can bring serious disorders to you. So use it with care and with the consultation of a healthcare provider.

Comparing Effectiveness in Muscle Building and Recovery:Both have similar effects on muscle building. Studies have demonstrated that protein concentrate is a good supplement and enhances muscle protein synthesis to increase muscle growth.While protein isolate has less fats and carbs so have magical effects on greater protein delivery to muscles by improving muscle recovery.

Other Health Benefits and Considerations: Controlling cholesterol level and weight loss are major benefits of this protein while using high doses cause nausea, digestive irritability and headaches but in balanced quantities protein has no side effects. These proteins are helpful for avoiding cancer, cardiovascular diseases and asthma. One thing is considerable about such protein, just use it in moderate quantities and with the consultation of your healthcare provider.

Conclusion

Whey protein is the most convenient source of energy for all age groups and genders. People with different eating habits may get benefits from such protein. Its benefits are on a large scale and a very narrow range is for its harmful impacts. This quality makes whey it more useful and popular.No doubt its advantages have broad spectrum for the bodybuilders, athletes and sportsmen but a common man may also use it to get slim, smart but strong and healthy. Both protein isolate and concentrate have a slight difference nutritionally but the high cost of protein isolate make it difficult to use. This problem may be solved by taking slightly high doses of  protein concentrate. Both will affect equally.

Are you in a Dilemma to have a beard or not? Do you want to remove your confusion about the loses and benefits of beard? Having a beard is good and healthy for you. How? Because not only it enhances your masculinity but also makes your looks more attractive and dashing. Beard has more health benefits other than only looking cool. It gives you protection against many environmental hazards which may affect your facial skin. It works like the hairs in nostrils and on other body parts. Don’t worry about beard looks it has good effects on your health as it is protective for your skin damage. If you are interested to know about  useful impacts of beard, this article will help you in this regard. Let’s know!

Aesthetic Appeal and Personal    Style

Enhancing Facial Features: In many men the beard is a thing to improve their personality. I think a beard is a plus point to make you more handsome and different. It is the second sexual characteristic of masculinity which attract the opposite gender towards you. 

Expressing Individuality and Personal Style: Women like the opposite gender with a sexy look. Your beard is a great tool to give you a sexy and second to none look. It enhances your gorgeousness and makes you prominent in a crowd. Your individuality also increases as your personal feature and you feel proud to be prominent of all.Trends in Beard Styles: Trends in beard style are changing day by day. If you have a look in the era of 60s to 80s , you will find totally different beard styles. But now in this modern era the beard styles have also groomed. It is now up to you whether you want to have a look of a bad boy, sporty or rugged. Normally your beard will give you a rugged look but styling with an aesthetic you can change it into a refined look. Which is a high-low aesthetic for your personality and outlook.

Protection from Sun and Allergens

Shielding the Skin from Harmful UV Rays: University of Southern Queensland did a research on benefits of beard. This research shows that having a beard can protect you from many hazardous risk factors present in your surroundings and atmosphere. As you know, the sun’s rays have ultraviolet rays which affect your skin and cause dangerous skin problems. Your beard lessens the risks of being exposed to ultraviolet rays. Beard protects your skin from these harmful rays.

Reducing Allergies and Asthma Symptoms: Do you know about the function of hairs in your nostrils? Or do you have knowledge about the function of hair on your body or on the bodies of other mammals? Hairs work as an insulator for heat and light. The hair on your nose purifies the air that goes through your nostrils. These hairs entrap all dust particles and allergen in themselves and let the clean air  reach your lungs through trachea. Body hair insulates your skin from heat and light and provides protection against harsh warmth to your skin. In the same way your beard protects your facial skin from allergies, dust particles and heat.

Preventing Dust and Pollen Irritation: Do you know the benefits of beard for asthmatic or allergic patients?Some people have dust and pollen allergies. Beard is very useful for those because it filters pollen and dust particles from air and provides them clean air to reduce allergies.

Moisture Retention and Skin Health

 Natural Moisturizing Effect: Although your facial skin has sebaceous glands to moisturize your skin but in a shaven state there is probability to remove that moisturizer by rubbing and washing. Beard entrap this moisture in your skin and don’t let it away by washing. This beard is a natural moisturizer for you and protects your skin from getting dry especially in winters.

 Minimizing Dry Skin and Irritation: Dry skin is a major skin issue nowadays. People with dry skin suffer from many skin irritations and diseases. Beard is a great tool to control or minimize the dryness and irritation. It keeps the secretions of sebaceous glands blocked and protects the skin from getting dry.Potential Benefits for Acne-Prone Skin: Pollution in air causes skin problems like acne and pores in skin. Whether you have oily skin or dry skin you will suffer from pollutants present in the atmosphere. These pollutants cause acne on your skin. But with a beard you will minimize these risks.Beard protects your skin by filtering pollutants and germs. Some bacteria live on your skin. While shaving the bacteria enters your skin through the cuts you got during shaving and thus causes infection in skin. Having a beard is also beneficial for covering your skin rashes.

Anti-Aging and UV RadiationBlocking UV Radiation: Ultraviolet radiations from the sun cause skin cancer. Having a beard may save you from direct exposure to these dangerous rays. But it depends on the texture and length of your beard. Heavy longer beard gives almost 90% chances to avoid ultraviolet radiation’s side effects. But if you have a bushy beard then the chances will decline.

Preventing Premature Aging: If you spend most of the time in the sun and more and more UV radiations are absorbed by your skin, you are at risk to get rough, tired and full of acne. Environmental pollutants cause wrinkles in early ages and have a great effect on your facial skin quality. This premature aging can be minimized by having a beard. Beard covers most of the facial surface and blocks the UV.  Thus your skin becomes soft and wrinkle free by absorbing more moisture in it. Ultimately you look younger and fresh. Your beard works as an anti-aging factor.

Maintaining Skin Elasticity: Skin is the elastic organ of your body and its elasticity affected by your age and some other factors. In this aging process your skin loses its ability to restrain its actual position and outlook. Having a beard will vanish these aging signs like wrinkles and etc. people in shaven states use different cosmetics to cure Elastosis, the loss of skin elasticity.

 Psychological and Social Impact

Boosting Confidence and Self-Esteem: Beard and psychology have close relations. According to modern research men having a beard looks more stable mentally than shaven. Beard is also associated with the anger and aggression possessiveness. A recent study made in 2016 revealed that men with beards are considered more dominant in society and women like men with dominant personality.beard give a higher level of confidence to make yourself more strong in your determinations and decisions.

Cultural and Symbolic Significance: Psychological studies proves that bearded men are more powerful and have more masculinity quality but this is not so simple to link these characteristics only to bearded men.It is the research result of Dixon and Brook. But some scientists have opposite opinions about bearded persons.bearded men enjoy higher social status and dignity. it is also considered the sign of virtue according to some religions and cultures like Islam.Perception of Maturity and Respect: Male with beards look older than their actual age and thus find a respectful status in society and surroundings. Women mostly like men 3 to 4 years older than themselves. So bearded men become the first choice for the opposite gender. Women thought that the bearded men were more responsible and caring. So they prefer them over shaven men. These all are perceptions. To prove them more scientific research is to be continued.

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Natural Filters and Respiratory Health

Trapping Allergens and Airborne Particles: Beard serves you like a filter. It entraps allergens and airborne particles which may harm your respiratory tract. It keeps all airborne particles away from your lungs and nostrils to provide you fresh and clean air. This protects you from getting ill due to bad throat and respiratory diseases.

Potential Respiratory Benefits: A bigger and heavy beard gives you benefits as a potential booster. Men with long beards are less likely to suffer from respiratory disorders. Lungs receive clear air which may help in smooth breathing and lessen the chances of having asthma or other respiratory tract issues.

Maintaining Nasal Moisture: In dry season the beard works as an obstacle to prevent water vapors exhaling from nostrils and mouth. It helps to maintain moisture in your nasal cavity. It also benefits you to keep you warm during winter by insulating your facial skin and blocks heat in your face skin.this keeps you warm in winter.it is a hurdle for air to attack your face directly.

Evolutionary Perspective on Beards

Evolutionary Reasons for Beard Growth: Obviously you want to know what is the reason for sexual dimorphism in humans? One of the traits is having a beard by men and not by women. Darwin’s theory of Natural Selection may help you to understand. This idea supports having the traits for survival but it also clarifies that hair color, body shape or having a beard are the traits not only for survival but also for reproduction and sex.

Signals of Maturity and Health: The ideas for selecting a partner for sexual purpose will support you to understand the beard as a signal of maturity and health. From ancient times, science gave evidence to prove the bearded men more strong and powerful thus becoming the most desired by women. Being protected by a strong man is the natural instinct of a woman. Having a beard is a quality that ensures the strength and maturity of a man and the most desired benefit of beard.

Social and Biological Benefits of Beard: So it is obvious from the study of evolutionary history that the tendency to have a beard is directly influenced by the social pressure, getting superiority on other shaven men, and a sense of getting liked by the women. It was published in a journal, Integrative Organismal Biology, that men with beards have stronger jaws and skull bones.

Maintenance and Grooming Rituals

Establishing A Beard Care Routine: Although the texture and type of beard varies person to person but there are some basic steps to take care of your beard .

• First of all you have to identify the quality and texture of your beard hair so that you may apply the correct caring routine. 
• Wash your beard with shampoo 3 times a week.
• Dry your beard gently with a soft and hygienic towel.
• Apply beard oil or beard gel
• Comb your beard 4 to 5 times a day.
• While applying beard oil keep in view the age of your beard hair. For a new beard 1 to 2 drops are enough but a long beard needs 8 to 10 drops.

Choosing The Right Products:Choose the best and affordable products to take care of your beard. Your goals must be in your mind while selecting. Use high quality beard conditioner to remove acne. Choose soft exfoliating scrub to make beard soft.I think Whal’s beard oil, balm, shampoo and conditioner are best for all types of beard. If feel any side effect , consult your skin specialist as soon as possible.Trimming and Shaping Tips: Your outlook depends on your haircut as well as your beard style. So take great care while choosing your beard cut. Select a style which enhances your face’s grooming and gives you a stylish and attractive look. After having a proper beard cut, now it’s your duty to trim and clear it when needed. For example, take your clippers and clean the extra hair which is out of your shape line on your jaws, cheeks and neck. To maintain your desired shape, try to trim your beard once a week. Regular trimming enhances benefits of beard growth and quality.

Conclusion

Having a beard is not the right choice for everyone but people who are fond of it are those having a desire of looking more attractive and handsome. Beside these factors, having a beard is beneficial for your health and protects you from different health problems. To grow a heavy and long beard you have to take suggestions from your personal barber and take great care of cleanliness and hygiene to get benefits of beard. It is acknowledged throughout the world that men with beards enjoy high esteem in society and people agree for their leadership due to their responsible and sound looks. Opposite gender is attracted towards them with great desire to have sex with them.

Are you thinking about your body fitness? What do you think is ideal in this regard? The gymnasts or players surely have admirable fitness and health.What? Want to have physical fitness by doing less? We have a great plan for you in this regard. You can have physical fitness like gymnasts. How? Let’s start with Running. Yes, it is so simple. Include a very feasible running practice in your daily routine to achieve your desired physical health and fitness. You will be surprised to know that Running is the simplest way to be physically active and smart. But the question is, how to start running? Yes, good question. Let’s go on a journey to acknowledge the tips and techniques about Running safely.

Essential Gear for Beginner Runners

Before starting running in your daily routine, the first thing is to consult your doctor. Yes, your doctor will guide you after examining your body weight, your daily working hours, your workload, diet plans and then suggest the duration and distance for running safely. After this you have to consider some more things which are essential gear for you as a beginner runner.

Choosing the Right Running Shoes:  You will surely ask the question, why do we need the best pair of running shoes? You need them, because the running shoes make your running safe and comfortable. Don’t ignore the right selection of shoes because proper running shoes save you from joint pains in ankles and hip, help to stabilize your feet while you hit the ground and limit the Achilles tendinitis.  

Selecting Comfortable Running Apparel:  While selecting proper apparel for running, must keep in mind that your clothing must be lightweight and easy to carry. Do have sunscreen and a hat to be protected from sunshine. During night or early morning ,wear reflective clothing for safety purpose from traffic on roadside

Importance of Supportive Sports Bras: 

The best support for breast is a comfortable bra which helps to low consumption of oxygen and increased range of motion. Wear a sports bra to control the breast pain and breast sag. According to a survey, an average woman has 1 kg more weight in the form of two breasts, which have no strong muscles and are attached only with weak ligaments. Therefore, a sports bra is essential to support the breast. Women without a sports bra while running face quicker and shallower breaths which are injurious to breast shape and their health.

 Preparing for Your First Run

Are you ready for your first run? Wait! check some important things to run safely.

First of all, bring comfortable running shoes and then break into, run for sometime to a distance to make it compatible for your feet.

Setting Realistic Goals:“If you are bored with life activities and don’t get up actively every morning with a burning desire to do things, you don’t have enough goals.”  -Lou Holtz

Before starting running, choose boosting, realistic, measurable, attainable and time saving goals to motivate yourself for safe running. For instance, you can select a goal like, I want to cover 5k miles within 3 weeks to train myself for a marathon OR  I have decided to lose 10kg weight through running to get a glamorous physique.  Reason to have a realistic goal only is to make you an enthusiastic and regular runner.

Creating A Running Schedule: Then plan a schedule of running. At the beginning, you would run for 10 minutes daily for a week. In the second week, you should increase the time 10%. As your first run, select the nearest distance from your home to avoid any problem during running.

Dynamic Warm-up Exercises: It is recommended by the doctor that before starting running, stretch your body long muscles,by  having some light exercises, by jumping from hindrances in the way and avoid static stretching.

Proper Running Form and Technique

Running is often thought of as a cheap and easy way of getting in shape, but if your technique is wrong this is far from the truth. “With the wrong techniques you will have a physio bill as long as your arm, and each training run will feel like a chore” Ed.Kerry, a run doctor. This saying illuminates the importance of running techniques and form in your mind. Regularity makes a runner’s performance better. So, take it as the first technique to run daily. Moreover, some salient features for running techniques are here;

 Posture and Body Alignment:

• Keep your posture aligned while running.
• Keep your head and chest straight, and upright as you can. 
• Maintain your body balance and stabilize yourself but don’t make your posture stressed.
•  Lean your upper body slightly to help you in propelling.

Stride Length and Cadence:  It is recommended that using a short stride can give you best results. It is observed that over striding is a leading cause of feet and ankle injury because over striding puts a pressure on your knee and ankle joints while landing. Approximately 150 spm is the best stride length for beginners but you can increase it with the passage of time. Increase in cadence will reduce over striding and limit the chances of injury.        

 Breathing Techniques for Runners: Coordinated breathing with running will be helpful for better performance. Number of steps while inhaling and exhaling during running must be in rhythm. You should match your cadence with your breathing rate. Moreover, you should use both your mouth and nose for breathing. It will make your running easier and expel carbon dioxide more quickly and help you to avoid side stitches, warm up your diaphragm before running.

Injury Prevention Strategies

Strong evidence is present to prove running as the best exercise to improve your lungs health, keep heart rate stable, strengthen your arm and leg muscles. It is also the most efficient way to get fitness but there are some points to be taken in carefully. During running sometimes some severe injuries are caused by ignoring safety rules.

Common Running Injuries and How to Avoid Them: You will experience injuries during running, but if you will read this article carefully, you can handle these problems easily. Some common running injuries;

• Achilles Tendinitis is the restriction in motion in toes and pain in lower leg due to injury
• IT band Syndrome is the burning pain in your knee and it extends towards hipbone
• Stress fracture may be caused by running injury and is the aching in shin and feet while moving

How to avoid injuries? 

1. Don’t run too much, keep your body stress free.
2. Heal your old injury before running
3. Keep in mind the cadence.
4. Select a short stride.
5. Always warm up your body before running by doing dynamic exercises.
6. Keep your body hydrated.
7. Spend a rest day after a swim or race

Don’t take any injury lightly. In case of any injury, immediately consult your physician.

The Importance of Stretching:  Heart rate increases due to rapid supply of oxygen to muscles during running. Often, it causes accumulation of lactic acid in muscles, which may be harmful for muscles. So, it is essential to stretch your body muscles by doing light exercises but those must be dynamic. So that your body muscles warm up for running.

Cross-Training for Balanced Fitness:  You should have an active body to start running. To check your fitness, get yourself involved in cross training before running. Take light dynamic exercises under the supervision of an instructor, do swimming, yoga and body lifting exercises for getting balanced fitness required for running.

 Staying Safe While Running

Your personal safety while running is a matter of consciousness and carefulness. Make your running safe by keeping the following tips.

Stay Alert:  Keep a check on the road’s information, on which you decide to run. Don’t choose country side roads for running. Select well known and rushy roads.

Headphones:  Get rid of this habit. Don’t use Headphones while running.

Traffic Direction:  Run towards oncoming traffic and use reflecting clothing during night time to attract the attention of drivers.

Aware of Your Surroundings:  Don’t choose dark and twisting roads for running. Choose areas near to your home and be aware of your surroundings.

Running in Well-Lit Areas:  Run on a well lit road and use running lights to avoid visibility issues. In dark areas , others can’t see you properly and you also cannot identify the persons on the road. In the dark the people behind you may be a thief or robber.

Carrying Identification and Emergency Contact Information:  Keep your phone and ID card with you to have an opportunity to contact with your dear ones in case of any emergency or injury. Keep the phone for your safety not for use during running and don’t make it visible for others. Keep in touch with your family or any friend by sharing your running location. Try to run in a company. May be a close friend will be your running partner and it’s a good thing.

Dealing with Weather and Environmental Factors: Before going for running , take a look at weather prediction of your chosen areas/roads. This practice will save you from harsh environmental and weather conditions. If you do not take notice, you will indulge yourself in a dangerous situation. For example, rain during running on your route can make it difficult to reach home safely.

Building Endurance and Progressing Safely

Whether you want to run for 5k or a marathon, only focusing on your speed is not the answer. Rather it needs to develop endurance. Improving your endurance is the way to ensure your running faster and for longer. First of all you need metabolic endurance. It is about your aerobic fitness i,e. Your lungs are healthy. You can make progress day by day. Sudden increase in run rate will be harmful.

Gradual Mileage Increase: Strength increasing practices make your muscles endure and then gradually you can increase your running stamina by adding 1-2 miles per week. It is called your running economy. Progress is a time taking phenomenon. Rapid increase in your running speed or distance covered can lead you to injuries.

Incorporating Walk-Run Intervals: New to running? Don’t know about run- walk intervals? Don’t worry, you are at the right place. Let’s know about your concern. Two minutes of running followed by one minute of walking is the best choice for beginners. With the passage of time, you can increase your stamina and run rate. But never forget to warm up your body before running every time.

Tracking Your Progress: As the time passes, you will increase your running stamina and take long routes for small intervals. It will improve your running progress and you will enjoy this triumph but before the race day it is essential to check your actual progress by taking some tests.

(RPE), Rate of perceived exertion, is the simplest way to track your running progress before a race. For this you don’t need any instrument. It’s Actually metaphorical kind. You have to notice a change in your stride duration and heart rate. Sometimes, maximum treadmill tests are also taken to track your progress.

 Finding Motivation and Support

Motivation to do the best is the general formula for success. You also need motivation and support to achieve your goal.

Competition: Get yourself involved in a competition to enhance your desire to win. As you work hard to win ,you will make progress in running

Incentives: Follow old traditions of giving incentives and arrange some incentives for yourself.

Apps for Running: Engage yourself in this activity which reminds you to prepare yourself for your next goal.

Love Nature: Find pleasure in natural beauty. You will be attracted to nature and try to spend your time observing the beauty of nature.

Joining Running Groups or Clubs: It is observed that success alone will not make such a charm for you like a winning position in a cluster of people, who will see your success and appreciate you. You will enjoy it more. So, join some groups of runners and arrange a race to track your progress. The winning position will bring a spirit to be involved in running practice.

Setting Rewards and Milestone Celebrations: Appreciations lead you towards more progress. So, after achieving a running goal, celebrate your success. Your inner happiness and endorphin production will motivate you to be engaged in running activity to be praised by all.

Staying Accountable to Your Goals: Set running progress goals for yourself. Prove yourself by answering to you only. You can be judged only by you. So, increase your run rate by setting new distances and minimizing the coverage time.

Listening to Your Body

Excess of everything is bad. That’s true. Running is no doubt beneficial for health and fitness but what if it negatively affects your body? That’s dangerous. Always check the practices you perform for the betterment. If your body feels chronic fatigue, lack of sleep and lack of appetite, don’t waste your time and go to your physician. 

Recognizing Signs of Over training: 

Focus on your body. If it faces over training, it will surely tell you. You will feel tired and sluggish. Muscle pain will irritate you. Mood swings and depression will lead you towards  low performance. All these are signs of over exercising or over training.

When to Rest and Recover: The best remedy for over training is Rest. The duration of rest will be decided after examining the condition of the body. If the issue is big you have to prolong your rest period up to several weeks.

Seeking Professional Guidance: As soon as possible consult a professional physician for the treatment of over training injuries. Although the treatment depends on the cause of injury, injury due to over training is mostly treated with physiotherapy techniques.  

Conclusion

To fulfill your desire to start running safely without any injury or harm, pay attention to your running gears, running posture, running form and running stamina. Chalk out a planned schedule to enhance your running practice while keeping in view all factors affecting your endurance and progress. Take a proper guideline for your gait. Your gait matters much to avoid injury while running. A timely warm up and cool down practice before and after running will help you to avoid heart, lungs and muscle fatigue problems. Figure out your goals and take care of your physical and personal safety because at the end you’re the person who will benefit from all these techniques but somehow you feel any difficulty to start running safely read out this article once, you will feel easy.

Do you know which type of breathing is useful for your health while running? Don’t you? Aerobic respiration/breathing is beneficial while running. Why is Anaerobic respiration harmful for muscles?  You know while running our heart rate increased by many folds due to lack of oxygen. Heart muscles and body muscles require more oxygen and energy to survive while running. In case of shortness of breath(anaerobic respiration) muscles receive less oxygen which causes accumulation of lactic acid in muscles which ultimately results in cramping of muscles, increased heart rate and shortness of breath. So, smooth breathing with excess oxygen is essential while running and more ATP  produced through aerobic respiration.

Why Proper Breathing Matters for Runners

Proper breathing is the foremost requirement of runners. When you run, you and all your body muscles need an excess amount of energy because running is a hard physical job. Heart plays its role and demands more oxygen to respire aerobically to get more ATP s, it would fulfill the energy demand of body muscles. In this regard, oxygen supply is the most important thing for runners. Runners breathe more frequently and increase the energy supply so that their muscles may be protected from bad effects of lactic acid accumulation. To protect body muscles from cramping and to fulfill the energy demands of body muscles, breathing matters more for Runners.You will be surprised to know that running is the best way to evaluate your physical health status. Yes, it is. How? We will tell you. Look and be held at the breathing rate while you run. Running is a strenuous exercise. If you feel breathing difficulty during running it is an alarming sign for your physical health because smooth breathing during running ensures your heart, lungs and muscles health. Breathing difficulty during running causes harmful effects for your body.

The Basics of Breathing While Running

Nasal Breathing vs. Mouth Breathing: Main objective of breathing is to inhale oxygen and exhale carbon dioxide as a waste product. Breathing through nose is appreciated as compared to breathing through mouth because in nasal breathing the lungs receive pure air without dust particles while in mouth breathing all pollutants go to lungs through air. But it should be in your kind notice that breathing through the mouth is recommended while running for efficient supply of oxygen. Rate of oxygen supply is directly proportional to your muscles size and their efficiency. More you provide oxygen to your muscles, the more healthy life you will get.

Breathing Rhythm: Your gait is an important tool to make your breathing smooth while running. Make your breathing rhythmic. Produce a rhythm between your breathing and run. Rhythmic breathing is the best tool for runners to breathe smoothly. How can you implement this technique? Read out our article carefully, it will help you.

• Your respiratory muscles exert more effort while during your exercise when your breath rate is increased many folds. Diaphragm needs more energy but rhythmic breathing makes inhalation easier for your lungs and provide more to inhaled oxygen for a longer time to restore energy. It helps in smooth breathing while running.
• Rhythmic breathing actually refers to belly breathing with equal intervals of breath and run. 1 step with inhale and 1 step with exhale will help you in efficient breathing without causing muscle fatigue.

Tips for Effective Running Breathing

Running is a marvelous muscle exercise but one surprising fact by which most the people aren’t familiar is that running might be hazardous and injurious to health if it does not do properly.  Yes, it is obvious, if you do not pay attention to your posture, position of head and spine while running, you may suffer from some serious physical disorders. Before starting running, some muscle stretching exercises are essential to avoid fatigue issues. Here are some healthy tips for you to breathe easily and efficiently for safe running practice.

Tip 1: Diaphragmatic Breathing:Using your diaphragm correctly for breathing can help you in breathing smoothly while running. Diaphragm is located in the chest cavity, a dome shaped muscle protected by a rib cage. This structure helps in the inhaling and exhaling process. Diaphragmatic breathing technique helps you to get your muscles to relax and get more efficient oxygen by decreasing heart rate and blood pressure.

Tip 2: Breathing Cadence and Stride: Number of steps a runner takes in one minute, decides the run rate of a runner. Breath in one minute in accordance with the number of steps is well known as cadence. These two techniques must be followed by you if you want to relax during running. If you have Lon pace to run you should implement a 2:1 formula cadence to avoid side stitches. The shorter your stride the run rate will be faster and non tiring. 2 steps for inhaling and 1 step for exhaling is the best cadence rate.

Tip 3: Pursed-Lip Breathing: 

Running is an energy consuming and tiring physical activity. You need more ATP  to continue running. Pursed lip breathing is helpful for you to lower the breathing pressure while running. During running your lungs may feel pressure due to shortness of breath. This problem may be overcome by using pursed lip breathing.

Tip 4: Belly Breathing:During running your nervous system gets tired and this may be dangerous but belly breathing is the best tool to overcome this obstacle. You just breathe in through your nose by closing your mouth. Fill your belly with air as you can. Now exhale the air slowly through pursed lips and nose this practice will feel you relax and is best for your heart rate and nerves.

Breathing Techniques for Different Running Conditions

Here are some tips for you to provide you help in safe running in severe weather or other conditions.

Tip 5: Uphill and Downhill Running: While running uphill take some things in your notice. Like, look ahead but slightly lean your body without exerting force on the hip bone. Coincide your leg speed with your arm speed because while running uphill your arm speed decides your  legs speed. Keep your stride shorter. Keep your momentum in balance by pushing on and going forward quickly. It will restore your energy.

Tip 6: Running in Hot and Humid Weather: Running in severe conditions like in hot and humid weather, will harm you in many ways. So some precautionary measures must be taken to avoid any unpleasant incident like heat stroke etc. overheating may be caused in high humid weather. Humidity slows the sweating and locked heat in your brain and other body parts. It is dangerous. So, if you live in a humid or hot area most of the time then keep your running pace small and focus on your exertion not your speed. Run in shade and drink water after small intervals to avoid dehydration. Wear Light colored clothes to reflect sunlight.

Tip 7: Running in Cold Weather:  Runners no doubt have to face many challenges in the form of changing weather conditions. Cold weather also has some negative features for you if you are a runner. In cold weather, a runner must be in warm clothes with covered head and feet. Wearing gloves and staying visible in foggy weather is also necessary practice for safe running. After a run, dry yourself to avoid cold diseases like flu or joint pain.

Tip 8: Breathing at Different Paces: Run rate directly affects your heart. Usually 10 to 12 breaths per minute during running are considered safe but at high speed you must keep it at 6 to 9 breaths per minute. This practice will slow your breath rate and keep your heart safe. Try to start with a jogging technique to keep you safe from muscle cramps.

How to Listen to Your Body Through Your Breath

Along with many other fundamental arts, listening to your body is also an art. You should learn how to listen to your body. But how?  It is very simple. Your breath can easily tell you about your body’s health conditions. Yes, it’s true your body gives you information about different organs through your breath. Here are some techniques which would help you to discover your body through breathing.

Recognizing Signs of Overexertion:

Hard jobs, extraordinary physical hard work and strenuous physical jobs are the reasons for overexertion. Due to overexertion, you may suffer from body pain, muscle pain, joint pain and different types of body  aches. Overexertion also causes short breath or difficulty breathing. This sign will lead you to stress and your focus may be disturbed. So, try to maintain your workload and keep your breathing smooth to avoid these problems.

Adjusting Your Breathing for Performance: Collaborate your breathing with your performance. It’s so easy. Follow 5-step breathing techniques to keep your body relaxed while running. Inhale 3 steps and exhale 2 steps is the well practiced formula for easy breathing. Take  some body stretching exercises to stretch your rib muscles and limb muscles. Sleep in proper posture and take care of your lungs. In this regard you may follow some other breathing techniques like sun breathing, moon breathing, flower breathing etc.

Avoiding Side Stitches: You as a runner should take these precautions to avoid side stitches while running;

• Before you run, avoid fatty and spicy food
• Don’t eat 2 hours before running
• Daily work out before running
• Avoid beverages 
• Perform core strengthening exercises 
• Focus only on your breathing

Breathing Exercises and Drills for Runners

Exercise 1: Breathing Rhythms: While running, you hit the ground with your feet and at the same time use your diaphragm to inhale air into the lungs. If these practices are in accordance with each other, you will get rhythmic breathing. Rhythmic breathing enhances your run rate and limits the cramping muscles.this will protect you from injuries and side stitches. To learn rhythmic breathing you have to follow the belly breathing techniques 2 step, 3-step or 5-step. These techniques lessen the pressure on diaphragm and change the foot at every inhalation. 

 Exercise 2: Breath Awareness: Take deep breaths, by inhaling and exhaling in a balanced ratio. Match your inhale and exhale for each stride. It will be any. Like 2-step or 3-step. But both will be the same i.e. 2-step inhale and 2-step exhale.focus just on your breathing. Your breathing will increase with your run rate and eventually lungs will be pressurized. Heart rate will increase to fulfill the oxygen demand. Overexertion may be felt by you. Such things you may notice which will make you aware about your breathing conditions while running.

Exercise 3: Progressive Breath Control: If you’re a beginner, 2-2 step technique is best for you. You can manage your breathing and running speed by this method. But for the fast runners, it is the matter of days to control breath to enhance running speed. You know, running is also a part of meditation. So,by increasing your focus you will get more control on breathing while running.

Incorporating Breathing Practice Into Your Running Routine

An athlete can better understand the challenge of smooth breathing under stress conditions while running. But what about a common man? What about you and me? It is obvious from research that you should incorporate breathing practices in your daily routine to achieve many benefits. Daily chores like office working stress, household working and also during meditation, you should focus on your breathing. It will involve you in breathing exercises in routine life then you may take a step towards running.

Setting Breathing Goals: First of all, set a goal for yourself to involve your brain in this activity. Like give a task to yourself to maintain your breathing while standing on a stage before thousands of people. Take a challenge to control your breath while going upstairs. These small activities can teach you how to control and progress your breathing rate.

Consistency in Practice: Be consistent. Consistency is the surety of your success. Make a proper plan to keep check on your posture and position during the day while performing different tasks. Then take a careful look on your breathing rate in fight and flight mode. Then notice your breathing while at rest. Make it your habit. This practice will attract your attention to improve your breathing rate and then starting running will be easier for you.

Tracking Progress: To excel yourself in any field, you have to check your progress by taking tests or completing different tasks. Similarly, to become a best runner, you should check your progress in breathing by taking small tests or achieving goals. Set a goal for you by limiting breathing rate and increasing running rate without any overexertion. Then try hard and practice more and more to achieve that goal. 

Expert Insights on Running and Breathing

Tips from Professional Runners: Richard Murray, a professional Runner says,Breathing while running is a much much more complex topic. Breathing involves all muscles of the body and breathing is a great asset of running. Many people ignore little things while running and it proves a damage for them. Running must be a  relaxing practice for you instead of tiring one.

Insights from Running Coaches: As a professional coach and training specialist, Eric Dannenberg suggests “ To optimize your technique with breathing and running, simply start by being aware of your breath.” “ As I start to control my breath, I actually start to control my mind,” he says. 

Breathing and Performance Enhancement: Breathing is directly interlinked with your performance enhancement. Through breathing you take in oxygen which breaks carbon bonds of food and a big blow of energy released from those bonds. This energy is used by your body organs to perform their respective activities more efficiently. Proper smooth breathing, releases stress by balancing your heart rate and blood pressure.

Conclusion

Running is the best way to keep your mind and body healthy and fit but with all these benefits the breathing control is the best benefit of running. You can run and breathe in a set pattern to enhance your potential. Breathing while running is the best source of relieving stress and anxiety. It burns your negative thoughts and promotes a positive approach.

Focused breathing while running improves the supply of oxygen which is ultimately beneficial for your different body systems for better functioning. Include a natural rhythm to your breathing which will relax your muscles and protect you from fatigue and dizziness. In short, controlled breathing will lead you towards physical and mental peace.

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Are you trying to find out the natural ways to lower your blood sugar level?

If your body is failing to regulate sugar level in blood, you need not worry because we will tell you many ways to lower your blood sugar level naturally.

Regulation in blood sugar level is the result of combined action of your liver and insulin production. Your liver produces glucose and if it is more than your need, insulin hormone activates and absorbs extra sugar(glucose). But if the production of insulin is lower than extra glucose dissolves in the blood and this will cause diabetes or pre-diabetes. 

Understanding Blood Sugar Levels

What Is Blood Sugar (Glucose)?

Your body needs energy to perform different activities. This energy is gained through food. Different food items are converted into glucose which is a carbohydrate and entraps a large amount of energy in its chemical bonds. These bonds are broken down to release energy. This glucose is actually an energy currency for each cell of your body. It should be used properly but in case of lower insulin production, the glucose level increases in blood and this extra or elevated blood sugar may cause diabetes, a serious disease.

The Role of Insulin in Blood Sugar Regulation

Insulin is a hormone produced to regulate the blood sugar level because sugar(glucose) is known as a necessary evil for your body. Diabetes is a disease in which insulin production is restricted due to any reason and as a result the extra sugar in blood causes diabetes which leads to other disorders in your body. Insulin actually controls or regulates the blood sugar level.

Normal vs. Elevated Blood Sugar Levels

Blood sugar level ranges vary due to overall health, age and gender but generally it is considered that after one night fast your blood sugar level should be 80– 130 mg / dl. And after one or two hours of taking a meal it would be lower than 180 mg / dl. This indicates that your blood sugar level is normal otherwise it may be considered elevated and dangerous to your health causing diabetes.

Diet and Nutrition Strategies

It is not only good for diabetics to control blood sugar level. It is beneficial for all of us. You know when you take food full of sugars and starches it is converted into glucose after breaking down this stimulates your pancreas to secrete insulin.the cycle works to regulate blood sugar level but the disturbance in production of insulin will cause disorders.

Rule 1 – Choose Low-Glycemic Foods:

Keeping in mind your age and working burden, you can manage this issue easily by taking low glycemic food. Include green vegetables, broccoli, some sea foods, pumpkin, nuts, okra, beans, lenticels, chickpeas, oats, barley, citrus fruits etc. apples, avocados and chick seeds are also considered beneficial for this purpose.

Rule 2 – Fiber-Rich Foods for Blood Sugar Control:

Use of fiber rich food may also help you to decrease the elevated blood sugar level. Like you can use whole grains, dried fruits, popcorns, berries, bran cereals and brown rice to have more fiber rich food. It is also recommended by the nutritionists that for a pre-diabetic or diabetic person 20gm/ day to 30 gm/ per day fibers are enough. Avoid refined grains and come to whole grain food.

Rule 3 – Portion Control and Balanced Meals:

It is suggested that per day calorie intake must be checked and controlled. Calories are the reason for weight gain and being overweight is the major cause of increasing blood sugar level. Portion control management controls your calorie intake and makes your diet balanced. Avoid cheat meals and restaurant foods. Keep yourself hydrated, check your calorie intake, eat slowly with mindfulness and have smaller plates.

Rule 4 – Incorporating Lean Proteins:

Chicken, lenticels, tofu, eggs, nuts, fish, peanut butter and cottage cheese are some proteins which must be included in your grocery list if you are type 1 or 2 diabetic or even pre-diabetic. These lean proteins surely help regulate blood sugar level.

Exercise and Physical Activity

Rule 5: Benefits of Regular Exercise for Blood Sugar:

Insulin helps your body cells to use sugar more effectively so, increase in insulin sensitivity will directly affect your glucose level. Like many other ways, exercise and workouts are the best source to activate your pancreas to secrete enough insulin which regulates blood sugar level. Some light exercises like walking, jogging, and taking a break from long sitting are effective in this regard while cycling, swimming, brisk walking and weight lifting are also considerable exercises to get rid of sedentary lifestyles.

Rule 6: Cardiovascular Workouts and Resistance Training:

ATP is the highest demand of every cell for getting energy. It is released by breaking the glucose bonds. When you exercise the muscles and all cells increase the demand of ATPS. Then insulin sensitivity increases and rapidly breaks down the glucose molecules. It lowers  the sugar level in the bloodstream.

• Deadlifts
• Barbell squats
• Bench press
• Lat Pulldowns

Are some best cardio workouts and training to regulate blood sugar level.

Rule 7: Finding Enjoyable Physical Activities:

Obesity increases the risk factor for elevated blood sugar level. Sedentary lifestyle especially in older people tends to weight gain. In such cases the person should be advised to spend his/her leisure time doing some physical activity which refreshes them or rejoices with them. Such enjoyable exercises will help anyone to indulge in some physical exercise . This  is a natural way to lower blood sugar level.

Stress Management and Sleep

“Yoga and other mindfulness practices elicit a relaxation response — the opposite of the stress response,” says Dr. Shalu Ramchandani, a health coach and internist at the Harvard-affiliated Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital. “A relaxation response can lower levels of the stress hormone cortisol. This improves insulin resistance and keeps blood sugar levels in check, thus lowering A1C levels.”

Rule 8 – Reducing Stress for Blood Sugar Control:

Mindfulness and meditation are the most effective ways to manage your stress. Exercises and relaxation activities increase the production of insulin in diabetic people. Remember one thing in a stressed condition two fatal hormones Glucagon and Cortisol are secreted in your body. These are responsible for increasing blood sugar levels. So, keep them away by keeping yourself relaxed.

Rule 9 – Importance of Quality Sleep:

Monitor carefully your nap time. Try to reduce it. According to research, 7 to 8 hours of sleep at night is necessary for removing stress from your life because lack of sleep may affect the insulin sensitivity as a result blood sugar level increases. Risk factor of being type 2 diabetic increased many fold if you don’t care about your sleep quality and quantity. Cut off use of caffeine, mobile screen and alcohol before bed time.take a bath before bed and don’t make your bedroom a working place.

Rule 10 – Relaxation Techniques and Mindfulness:

Studies revealed that diabetic people who implement mindfulness and meditation techniques to manage stress don’t need insulin for controlling blood sugar level. They achieve this goal only by doing some enjoyable and relaxing exercises.

 Hydration and Blood Sugar

Rule 11 – Staying Hydrated for Blood Sugar Health:

Keep yourself hydrated. Obviously by drinking zero calories drinks like water you may gain many benefits like your blood sugar level remains balanced. Drinking adequate water is good for your kidneys health as well. When you drink plenty of water, extra blood sugar is excreted through urine by your kidneys.People with the habit of drinking more water never gain weight.

Rule 12 – The Role of Water in Glucose Balance:

You will be surprised to know that not only for diabetic but also for a healthy person water is the best source to remove excessive blood sugar. Let’s understand the phenomenon. When you are dehydrated your blood gets concentrated and blood sugar level increases many fold but if you are hydrated the water keeps your bloodstream dilute. In the dilute blood the sugar level gets lower . Secondly, your kidneys excrete extra sugar with urine but only when blood is dilute.water has no calories so it is helpful in losing weight too.people with diabetes risk have less tendency to drink water this leads their many organs to suffer. Like muscles, eye lenses and nerves in the body get dried and stiff due to dehydration. So hydrate yourself to limit these side effects and to lower blood sugar level naturally

 Herbal Remedies and Supplements

Rule 13 – Exploring Herbal Supplements:

Naturally some supplements have amazing ability to reduce blood sugar level. By using them you can maintain your blood sugar and save yourself from diabetes. 

• Probiotics are the supplements having some bacteria which help to prevent destroying pancreatic cells and improve the insulin sensitivity.they play a vital role to handle excessive carbohydrates in your body so that the blood sugar may not exceed the limit.
• Aloe Vera leaves and its juice have the ability to lower blood sugar level by promoting the secretion of insulin.
• Vitamin D has amazing effects on pancreatic cells and insulin production. Diabetic people use vitamin D tablets and capsules as supplements.

Rule 14 – Potential Benefits of Cinnamon and Fenugreek:

People with type 1 and 2 diabetes use fenugreek seeds and its flour because studies have proved that fenugreek seeds are effective in controlling blood sugar and promote insulin production.people take its bread as supplement to decrease their fasting glucose.

Similarly, a famous spice cinnamon is effective for lowering blood sugar by enhancing insulin sensitivity.it also helps to break down carbs into glucose in digestion process.

Rule 15 – Understanding the Role of Chromium:

Chromium is beneficial for lowering blood sugar level. But excessive use of some heartburn relieving drugs diminish chromium from the body as a result pancreas lose the ability to secrete enough insulin. Chromium deficiency decreases your body’s tendency to convert carbs into glucose. This may increase the insulin demand in the body. If chromium is not found in enough quantity the blood sugar level increases due to lower insulin secretion.

Monitoring and Professional Guidance

Checking Blood Sugar Levels Regularly:  

Self testing blood sugar level is easy and best tool for sugar level management. You can use many devices to check your blood sugar. It may be a finger prick test or a (CGM). A portable blood sugar monitor also provides convenience to check your blood sugar level at home. Regular checking can save you from being diabetic and for diabetic people it is done more efficiently because they are already at the verge of devastating health.

Consulting with a Healthcare Provider:

Your healthcare provider will guide you about the high and low blood sugar levels and effects of its fluctuations. He also will help you to use relevant medications.you must  be dependent on your healthcare provider for understanding the effects of exercise, diet and nutrition on your blood sugar level according to your age and gender. Any treatment done by yourself without consulting a doctor may be harmful for your health.

Collaborating with a Registered Dietitian:

A professional dietitian will recommend you different tests for the treatment and diagnosis by examining the symptoms. He will guide you when and how you need to test blood sugar level during the day and night.

Safety and Caution

Individual Variations in Response:

Symptoms of high or low blood sugar levels vary person to person. For example, some people feel hunger and exhaustion from low sugar levels. Somee experience continuous cold sweating. But extremely low sugar levels cause seizures and coma in diabetic people.Thus the treatment strategies are also different due to difference in individual’s response. 

Avoiding Extreme Diets and Fads:

Extreme diets and fads remove some essential nutrients from your diet which cause severe health issues like dehydration, malnutrition, permanent headache, muscular weakness etc.

Potential Interactions with Medications:

Before using any drug or medicine, consult with your doctor. Because many medications have side effects which influence your health directly. Some medications of different diseases directly affect blood sugar. You must be careful when using these medicines. For example corticosteroids, beta blockers, niacin, antipsychotic drugs. All of these are used for the treatment of joint injuries, anxiety, cholesterol balance and mental illness respectively but have devastating effects on blood sugar levels.

Conclusion

It is simple to understand that regular exercise, a healthy diet with low carbs and alcohol and rich in fibers can help you to lower your blood sugar levels naturally. By adding physical activities and avoiding a sedentary lifestyle you may reduce the risk factors of being diabetic. Your gut health, cholesterol level, blood pressure and stress level are directly linked with your blood sugar level. So keep a strict check and balance on all these factors to avoid any disturbance in blood sugar level.

But in addition to all these precautions, consultation with your dietitian or doctor is indispensable. Because self medication will result in a severe health problem.