LOW CARB HIGH PROTEIN DIET: HOW DOES IT AFFECT YOUR PERFORMANCE

Carbohydrates and protein are essential nutrients that the body needs to attain optimum performance, especially in training for athletic competition or sports. Four calories per gram of carb or protein already provide the required energy to drive the muscles to work.     

Also, these major nutrients help the mind focus and achieve performance goals by regulating insulin and other hormones to improve performance levels. However, too much amount of carbohydrates or protein can also dull your performance. So, it’s important to keep your carbohydrate and protein nutrient levels in check.

Is a low carb high protein diet suitable for every athlete? Can this diet affect your athletic performance? Learn how low carbohydrates and high protein diet can affect your performance.

Promote Muscle Growth and Development

Proteins are made up of amino acids, which are chemical ‘building blocks’ that will help in tissue and bone repair. Amino acids link together to make new proteins, hormones, and enzymes required for metabolism.

Protein is also a major nutrient that’s essential for tissue repair and muscle growth. Protein supports muscle growth and development so you can be at your best during training or competition. During muscle recovery, the muscle tissue needs the right amount of protein to easily bring it back to its normal functioning. Hence, with strength training and a high protein diet, the muscle changes to become stronger and fuller.  

Here are the general types of foods that contain different amounts of proteins or essential amino acids:

·       Animal Products: It includes beef, fish, chicken, and dairy products. Animal products are ‘complete’ sources of high-quality protein.

·       Plant Proteins: Some examples of protein-rich plant-based proteins include beans, whole grains, lentils, and nuts, which are ‘incomplete’ proteins. One good example of plant-based food is immi, which is low in carbohydrates and high in protein.

·       Other Sources: Soy products and quinoa also have essential amino acids.

High protein levels (200 to 400 grams per day), which is above the Australian Dietary Guidelines may lead to liver and kidney damage. If you want to benefit from a high protein diet, keep it below 200 grams daily.

Low Carb Improves Insulin Sensitivity

Energy is required in athletic performance. When an individual eats, the pancreas releases insulin to help store and convert glucose into energy, which is required by the cells of the tissues, organs, and muscles.

Insulin controls blood glucose or sugar levels, which is produced by the pancreas. Insulin moves glucose from the blood into the cells for storage. When insulin becomes resistant, this normal function is impaired, leaving more glucose in the blood, causing high levels of blood sugar as evidenced in the blood glucose test.

High blood sugar levels will lead to the production of more insulin by the pancreas in an attempt to lower blood glucose and overcome resistance. Over time, the pancreas loses its ability to produce insulin, resulting in type 2 diabetes. High levels of sugar in the blood may also damage other organs, like the kidneys, eyes, and nerves as the blood becomes too thick, increasing its pressure to flow in the blood vessels.

With a low carbohydrate diet, insulin resistance is prevented. Instead, insulin becomes more sensitive. This is because the presence of high carbohydrates in the blood triggers more production of insulin by the pancreas. Carbohydrates will end up as sugar lingering in the blood, thereby insulin is needed to keep it balanced.

Check out these ways to help regulate your blood insulin levels through a low carb diet:

·       Spread your carbohydrate consumption evenly throughout the day.

·       To provide the body with less sugar and makes the job on insulin a lot easier, eat smaller portions of carbohydrates regularly throughout the day.

·       Eat regularly to promote insulin sensitivity. If you're too busy and can't cook and prepare food, try easy-to-prepare but still nutritious foods.

Too Low Carb May Affect Performance

Athletes still need high-quality carbohydrates to use as energy, most especially during high-intensity exercises. A study showed that consuming high-quality carbohydrate sources like rice, pasta, and potatoes provide enough carbohydrates to satisfy the body's energy demands.

Here are the findings of the said study:

·       A moderate exerciser would need 5 to 7 grams per kilogram of carbohydrates per day, while heavy exercises would need 8 to 12 grams of carbohydrates per kilogram daily.

·       High-carbohydrate foods tend to be quickly absorbed, providing the muscles with enough energy they need during exercise, which helps maintain and maximize performance.

·       A low carb and high protein diet are suitable during muscle recovery or when the athlete is at rest since the tissues need protein for repair.

·       To avoid dehydration and sustain performance intensity levels, adequate carbohydrates stores are required during training or competition.

High Protein Decrease Muscle Soreness After Exercise

Iowa State University conducted a study showing that protein supplements significantly decreased muscle soreness. Protein supplementation has a significant effect on post-exercise muscle recovery, which helps prevent muscle damage.

The research also shows that when balanced quantities of total protein are consumed, such as milk proteins (including casein and whey protein), they’re more effective in stimulating protein turnover of skeletal muscles after resistance-exercise than soy protein.

Low Carb High Protein Diet for Endurance Athletes

According to Dr. Clifton Page of the University of Miami Miller School of Medicine, endurance athletes could benefit from ketogenic diets after an adaptation period. In endurance sports, such as weightlifting, wrestling, swimming, and cycling, endurance is tested, which is the ability of the muscles to exert less effort over a prolonged period.

Ketogenic diets can help endurance athletes improve the performance of endurance athletes. This is because ketosis helps improve cognitive and physical performance, metabolic health, and manage obesity.

Take note, however, that for short duration and high-intensity sports, a ketogenic diet may drop performance because they need carbohydrates for a sudden spike of energy demands.

Conclusion
Low carbohydrates and high protein diet, like a ketogenic diet, can help improve performance when taken at the right time. Carbohydrates are still the major source to rapidly absorb energy allowing you to sustain optimum performance levels. During muscle recovery and days of low-intensity training, low carb and high protein can be beneficial in tissue recovery, promoting insulin sensitivity, and avoiding weight gain.

A low carb high protein diet is highly beneficial for endurance athletes. However, for short duration and high-intensity sports athletes, they would require enough carbohydrates to perform at their best. A well-formulated diet for every athlete depends on body requirements, energy demands, and type of sports.

DO YOU NEED TO CUT ON CARBS TO LOSE WEIGHT FAST

Carbohydrates are a major energy source that almost everyone has consumed since childhood. Nutritionists, doctors, and other healthcare professionals highly recommend eating a balanced diet to attain a strong and healthy body. However, obesity may occur because of sluggish metabolism brought about by aging, lack of exercise or physical activity, and unhealthy lifestyle.

There are already many diet plans that promise fast weight loss results such as ketogenic diet or low carb high protein diet. This type of diet claims to help burn calories through ketosis or converting fat stores into energy. Does it mean you need to cut your carbohydrate intake to lose weight fast? What are the foods you need to avoid to lose weight?

To know if reducing carb intake can help hasten weight loss, read on.

Short Answer

Reducing carbohydrate intake can help you lose weight fast. However, there are important considerations before you can fully benefit from doing it. Your age, metabolism, current health condition, and the availability of food substitutes to replace glucose as the body's main energy source need to be considered.

Take note that you need carbohydrates if you’re planning to engage in a short duration and intense exercises. Without the right amount of carbohydrates, you’ll easily get tired because your cells are depleted with glucose. It would take time to burn fats to convert into much-needed energy to be utilized during intense, short-duration workouts.

Lastly, when reducing carb intake, it’s highly recommended to take the proper supplements with the required multivitamins that the body needs. Doing so allows you to have sufficient vitamins, keeping your body healthy.
Reducing Carb Intake Increases Insulin Sensitivity

Insulin, which regulates glucose storage and usage, plays a vital role in metabolism. This hormone lowers blood sugar by increasing the transport of glucose in the adipose tissue and muscles, stimulating glycogen, protein, and fat synthesis.

Why is insulin sensitivity important? Here's how insulin plays a critical role in carbohydrate metabolism and weight loss:

·       High insulin sensitivity promotes the effective use of glucose.

·       With highly sensitive insulin, glucose is converted as energy. With reduced carb intake, cells utilize sugar as energy instead of being deposited as body fats.

·       Dietary and lifestyle changes help increase insulin sensitivity. Without physical activity, like exercise and sports, excess glucose in the tissues form fats. Along with carbohydrate reduction, an effective weight management plan would hasten weight loss.

No Need to Starve Yourself to Lose Weight

As contrary to the common belief of starving yourself to reduce carb and lose weight fast, experts highly recommend avoiding starvation. Prolonging hunger will only result in stress and binge-eating, which loses your control over appetite, thus leading to unhealthy eating.

So, what can you do to avoid feeling hungry while on a low carb diet? Or, is it necessary to lower your carb intake to lose weight? The key factors to help you shed off pounds faster include practicing healthy eating and moderately intaking carbs.

Check out these expert recommendations to help control your appetite and reduce carb intake:

·       If you want to lose weight fast, avoid hunger by eating only a moderate amount when you feel hungry.

·       Explore your options by picking healthy food instead of starving yourself.

·       Eat foods that have nutritional value than those that are high in sugar or too many calories.

·       Feel nourished and satisfied by replacing high-carb foods and beverages like refined sugars, sweet desserts, preserved foods, and soda with more fruits, vegetables, and whole foods, such as nuts, seeds, and legumes.

·       Reduce hunger by drinking a glass of water before eating, which also helps reduce carb intake.

Reduce Carbohydrates and Increase Protein and Fat Intake

Protein and fat can replace carbohydrates as energy if you resort to a low carb diet, such as keto. Ketosis occurs when the body starts using fats as an alternative source of energy.

While weight loss is fast with ketosis, healthy ketosis and weight loss are better, which means losing one to two pounds a week. This will avoid cravings and other unwanted effects on your internal body organs. With high protein consumption, your muscles use it as a primary nutrient to help prevent muscle damage during intense workout or training.

A high protein diet is beneficial to endurance athletes as it’ll help them maintain their ideal body weight and muscle health. To avoid any negative effects on your kidneys and liver, just make sure not to exceed 200 grams of protein a day.

Low Carbohydrate Diet and Weight Loss

A study showed how low carbohydrate diets could help with weight loss. A very low-carb diet was defined in this study as consuming 20 to 50 grams of carbohydrates a day, and a low carbohydrate diet is less than 130 grams of carbohydrates per day.

The study showed that a low carbohydrate diet involves lowering blood sugar levels to lower insulin and avoid fat storage. By inhibiting fat storage and improving energy utilization by the cells, weight loss is achieved.

Here are the findings of the said study:

·       A low carbohydrate diet, specifically ketogenic approaches, causes rapid weight loss. With a low carbohydrate diet, your body has improved glycemic control, which also helps in weight loss.

·       Weight loss is brought about by the effects of water loss at the initial stage, and consistent adherence to a low-carb diet results in fat loss.

·       The weight loss effect is similar to other diet plans after one year.

·       Low-carb approaches lower triglycerides, which help support cardiovascular health. But whether it has a direct impact on any cardiovascular risk remains controversial.

·       Initiate low-carb through a two to four weeks of rapid induction phase–with 20 to 50 grams of carbohydrates, inducing nutritional ketosis. Eat whole, unprocessed foods and vegetables that are grown above the ground.

To attain successful weight loss, determine the best nutritional approach with shared decision making between you, your nutritionist, and your physician.

Conclusion

You can lose weight by reducing your carb intake. Choose nutritious food without necessarily giving up all carbohydrates in your meals. Also, avoid prolonging hunger because it may lead to heightened cravings and binge-eating, most especially for those who find food as a source of comfort.

A low carb diet, such as a ketogenic diet, can help you lose weight fast. However, you also need to ensure that you’re not taking too much protein to avoid kidney and liver damage.

Eating a balanced diet with healthy carbohydrates accompanied with physical activity and exercise, adequate rest and sleep, and diet modification is the best way to attain your weight loss goals fast.

NATURAL FAT BURNING FOODS YOU SHOULD EAT TO LOSE WEIGHT

If you’re looking to lose weight, you should really focus on exercising, having proper nutrition, and an effective dietary supplement. Regular exercise and taking some supplements can do a lot in helping you lose weight. Additionally, most people rely on these supplements to reduce their appetite and burn fat, preventing them from gaining weight.

Aside from taking supplements, there is also natural fat burning foods with high thermogenic effects that can help boost your body’s metabolism. These are what you call as fat burners they’ll help you burn calories even as you’re eating them.

Luckily, some of these foods are a staple in our kitchens, so it shouldn’t be hard to get your hands on these natural fat burning foods. Integrating these foods into your diet to go along with regular exercise and an effective dietary supplement will surely help you lose weight and achieve your weight loss goals.

1. CBD

CBD (cannabidiol) is one of the natural solutions that’s been gaining a lot of popularity these days for its numerous medical benefits. From fighting acne to reducing stress and anxiety, CBD has been a relief for many people.

Now, CBD is also being used by people who are looking to lose weight because of its potential as a natural fat burner. CBD dietary and performance supplements are now popular because of their ability to reduce your appetite, burn fat, turn bad fat into good fat, and reduce your risk of getting metabolic disorders.

2. Avocados

Avocados contain monounsaturated fats–help trigger the fat-burning hormones in your body. They’re also even recommended to eat before you exercise so you can have a natural energy boost to last you through your workouts.

In addition to being high in monounsaturated fats, avocado is also rich in fiber. One avocado contains 11-17 grams of fiber. Avocados are also rich in mannoheptulose, a proposed carbon sugar that plays a vital role in fat loss.

Lastly, avocados also reduce your desire to eat for hours after eating them. Hence, add some avocados to your daily diet so you can stay satiated long after mealtime.

2. Eggs

Protein is an essential nutrient that you need for losing weight and boosting your metabolism.

Our body uses a lot of energy (calories) to break down protein foods. Protein also helps prevent losing our muscle mass when we start losing weight. So, if you really want your body to start burning fats, you should stock up on protein as much as you can. One of the best sources of protein is eggs.

A single egg contains 6 grams of protein, which makes eggs a staple food when it comes to burning fat. Eggs can be used to whip up a healthy meal at any time of the day, without worrying about sabotaging your weight loss efforts.

3. Green Tea

Another natural fat burning food that’s widely available in local grocery stores is green tea. Green teas, especially those that are rich in antioxidants, are very effective in boosting your body’s metabolism.

Green tea is also low in caffeine, making it a great alternative for coffee. Aside from that, green tea also contains a number of other nutrients that can increase our brain function, reduce cravings, and improve mood. Drinking green tea every day (preferably 4 times a day) can reduces the free radicals in our body and lower our chances of getting cancer. Most importantly, green tea is a great natural fat burning food.

4. Chicken Breast

Another good source of high-quality protein is chicken breast. Integrating chicken breast in your diet can help maintain muscle mass as you start losing weight in a healthy and natural way.

Unlike carbs, high-quality protein, especially from chicken breast, has the ability to keep you satiated for a long time and help reduce your cravings. Increasing protein intake will also help you reduce your cravings, especially during late evening.

Chicken breast also has a high thermogenic effect. Eating chicken breast will already burn 30% of the calories that it contains during digestion.

5. Apple

Apple is another natural fat burning food that’ll help you effectively lose weight. They’re also rich in fiber. One apple contains 5 grams of dietary fiber, which is essential for digestion and for promoting fat loss.

Eating an apple at least 15 minutes before a meal will make you feel satiated for a long time and you’ll end up consuming fewer calories.

6. Pineapple

Pineapple or pineapple juice is a great natural fat burner that you should add to your diet. Pineapple contains a compound called bromelain, which aids in breaking down and digesting fats. Bromelain can also help suppress your appetite and increase your fat excretion at the same time.

In addition to that, two thin slices of pineapple, which is equivalent to a 100-gram serving, contains 56% of the recommended vitamin C daily intake. This will help keep your skin strong and supple and make sure that your body is protected from harmful free radicals.

7. Watermelon

Watermelon provides a delicious and juicy way of keeping your body hydrated, which is an important factor that your body needs if you want to lose weight.

If your body is properly hydrated, all of its systems (including our metabolism) are able to work at their full capacity. Watermelon will keep you hydrated throughout the day and prevent you from drinking beverages that are high in fat just to satisfy your thirst or cravings. Watermelon is also low in calories–one slice of it only contains thirty calories.

8. Sweet Potato

If you’re craving for something sweet to eat without sabotaging your weight loss efforts, sweet potato is what you’re looking for.

Sweet and starchy foods are often avoided by people who are looking to lose weight because they’re usually high in calories. Sweet potatoes, however, are different as they can help you satisfy your cravings and burn your fats, too!

Final Thoughts

While there’s no magical food that’ll make you lose weight in an instant, these natural fat burning foods will help fire up your metabolism and ultimately achieve your weight loss goals. With moderation and regular exercise, these natural fat burning foods will not only help you lose weight but also lead to a healthier and happier life.

SPORT AND EDUCATION: WHAT IS THE IMPORTANCE OF BOTH

Education is a crucial thing when it comes to sports. There are a lot of things that the players need to learn in sports for them to be successful. One of the things that the players learn through education is the practice of training in a daily routine.

You can learn how to form teamwork and also how to work as a team. Another thing the players learn through education is self-confidence in their sport. By this, they acquire motivation from their trainers, which boosts their confidence as a team. Below is a discussion on the importance of education in sports. Education brings out a positive impact on sports; sport is not a sport without proper education.

Education Teaches on Proper Training

Meanwhile, sometimes hard work may not pay off due to other distracting factors. And with proper knowledge, you work very hard and get proper training. Some factors may bring you down due to a lack of knowledge. The factors include; the ability to work hard, such as increased mental toughness; also, hard work gives you the chance to improve oneself. Good education in sports always will help you develop self-discipline and focus. In turn, one will be more efficient and productive in your career. One is continually improving their current skills and develop new skills.

Education Boosts Teamwork

Proper education brings out teamwork, such as the athletes that consist of a group of members like football and basketball. The hard work in teamwork can be achieved very fast as the team members tend to motivate each other to work hard and in a case where some of the members may drag behind, they get support from those doing well in the team. With education, you can buy assignment from an established company.

Education Brings out Motivation

Education brings out motivation in sports which is fundamental as one should be ready to work very hard when it comes to face fatigue, boredom, pain, and the desire to do other things. Every person knows it's difficult and does not have to speak of it. Motivation involves communicating with the people they work together and also themselves. When people become so negative about the training seeing it as difficult, it makes it very hard to achieve.

The knowledge brings out awareness of daily routine training that can be an advantage as the hard work does pay off. One is supposed to take training positively with positive energy and forget the tiredness and the hurt the training causes. The positive energy will save a person the thought of getting tired because the mind may contribute to fatigue. Training should be viewed as something that is obvious and should be done as a routine. Focus is another factor that leads to success in athletes.

The main goal in training is not to beat ourselves and see how badly we can make it hurt. At times people tend to forget or misunderstand the truth. We find this to commonly be the case with young people, who tend to approach racing and training with the mindset that it is going to be hard, and it is going to hurt a lot. 

The body should learn to adapt to all the difficulties’ in life as the pain is the byproduct of the training and also the pain and difficulties help in improving the skills to become fast and effective. It is crucial to keep the focus on moving fast, a byproduct of which will include an important amount of discomfort in the form of fatigue, pain and soreness as a result of putting significant demands on your body's systems.

Every athlete should learn to practice hard work. If one believes what they are doing it might be harder than it is actually. It might limit one's ability to perform well. Meanwhile, the view that training is a challenge; sport, although it is possible, will lead you to more success. Another, it might lead to an inadequate appreciation.

All in all, education brings out a positive impact on sports; sport is not a sport without proper education. Education in sports helps in teaching proper training, boosts teamwork and provides the required motivation for players. Good training is the best thing one can offer to the players as they require to learn how to practice daily routine in training.

Apart from that, the players ought to have knowledge of how to work well as a team which is acquired from education. Lastly, the players need motivation in their sport which makes them be active and not lose hope in the sport. Therefore, the conclusion is that sport is not a sport without education.

TOP 4 ADVANTAGES OF SPORTS TO STUDENTS

Sport has, for a long time, been considered an avenue for keeping fit and healthy. But that’s not all. Its advantages have been proved beyond keeping fit and being healthy. For instance, it has both psychological and physical advantages that you can never imagine.

For example, if we talk of psychological advantages, mental health comes to mind. The mind is a crucial academic asset that plays a more significant role in capturing, storing, and processing information. Such roles can be triggered to the level best by sports involvement, which helps in keeping the student’s mind fresh and ready for a new task. Below are some of the sport’s benefits to students.

Fosters a Collaborative Power

In some circumstances, a student’s academic success is measured by the ability to interact with mates and also teachers. Such behavior is nurtured by involvement in sports. You have to involve teamwork for you to win against opponents. Therefore, sports help an individual nurture his/her ability to work in a team, which is critical for education more so when tackling group works.

Enhances Social Skills

Did you know that nothing else brings people together better than sports? Once you are involved in sports in one way or the other, you will quickly develop a connection with your mates.

You’ll enhance your social skills and ability to interact with your mates in a friendly yet polite tone. Therefore, whenever you have a task at hand that needs the intervention of third party assistance, you will easily pick a teammate to help without struggling.

Enhances Emotion Management

In college, emotions tend to go high, causing stress. However, sportspersons know how to control such emotions swiftly without hurting any person involved. For instance, in the case of academic failure, students involved in sports tend to handle the situation maturely and put more effort into ensuring such a circumstance doesn’t repeat itself. However, non-sport participants are adversely affected by such occurrence to the extent of dropping out.

Improves Student’s Health

“Can I write my essay when I am sick?” Did you know that sports and human health are heavily integrated? Whenever you are exercising, you are causing stress to the ligaments, muscles, and tendons, and in return, the impact makes them strong and healthy. Besides, exercise enhances blood flow to the brain, a vital process that enhances the connection of the body to the nerves. Hence, resulting in proper concentration, stimulated creativity, and the ability to do your assignments when unwell.

What’s more, sports create an avenue for physical involvement, which is an essential activity that prevents disease manifestation in students’ bodies. For example, a vigorous physical exercise helps in the burning of body calories hence minimizing the chances of manifestation of obesity.

Also, it is through sports that heart muscle performance is enhanced, leading to an improved rate of endurance, hence creating minimal chances for heart diseases. Moreover, physical exercise triggers blood glucose uses by converting glucose to energy, thus balancing human blood sugar levels.

Conclusive Remark

Even though most people disregard sports as a crucial aspect of education, it is imperative in a school curriculum. Ensuring that students take part in physical exercise plays a significant role in keeping them healthy and ready to take on new roles and academics in school.

THE 5 FASHIONABLE BIKE RIDING ACCESSORIES YOU NEED

During the pandemic, some people have been unable to get back to the gym. Exercise facilities around the country remain closed, and you need to burn off some calories as you tone and tighten. That’s why many individuals have gotten into biking.

Maybe this is your first time since you were a kid, or perhaps you’ve been doing it for years. In either case, biking is great exercise, as it works several muscle groups.

When you’re out there, though, you want to have the latest and trendiest gear and accessories. You want to look chic, even during your workout.

Let’s go over some of the coolest bike riding accessories that are on the market today.

Lumos Bike Helmet

Poor visibility is a common cause of bike accidents. With that in mind, you want a helmet that not only protects your head but also makes you stand out.

Enter the Lumos bike helmet. This model:

• Has integrated turn signal and brake lights

• Has a wireless remote that mounts on your handlebars

• Comes with ten white LED lights on the front

It also has eleven orange LEDs for both turn signals and thirty-eight LEDs on the back. With this helmet, you are highly visible to any vehicles around you. You can also signal to traffic and other bikers when you’re about to turn in either direction.

Barrel Bag Bicycle Saddle Bag

The Barrel Bag-brand Bicycle Saddle Bag is a throwback to another time. It features:

• Modern functionality with classic leather styling

• American vegetable-tanned leather with a waterproof finish

This bike bag resembles the old brandy barrels that rescue dogs would carry in the Alps. The gorgeous walnut coloring makes it look like a surviving piece of a bygone era.

It also has a waterproof finish so your valuables can stay dry in the rain or snow. You can keep money in there, your phone, or anything else you think you might need on your trip.

Timbuk2’s Parker Commuter Backpack

This pack can go with you on your daily commute, but it works perfectly for travel as well. It has a modern roll-top design, and the manufacturer made it from 600D PVC.

This is a rugged material that can keep your belongings safe, even in the roughest weather. If you’re bringing something more substantial on your ride, that won’t fit in a smaller bike bag, this would be the choice for you.

For instance, if you’re biking to work these days, you can easily fit your laptop and lunch in there. It has adjustable straps with an air-mesh back panel. There are also several pockets if you want to store smaller items, like flash drives, a pocket knife, snacks, or anything else you fancy.

Levi’s Smart Jacket

As we get into the fall season and the weather starts turning cooler, you’ll also want to have a lightweight jacket to take with you on your early morning or evening bike rides. You won't find a better one than the Levi’s Commuter Trucker Jacket.

This model is a collaboration between Google and Levi’s. It is both garment and gadget. They made it from comfortable, sturdy denim, and it pairs with your smartphone.

It comes with a dedicated Jacquard app that you install on your phone. You tap or swipe on the left sleeve. When you do so, you can send and receive messages, get directions in the middle of your bike ride, control your music selection, and direct calls straight to voicemail.

You’ll feel like James Bond with this incredible tech at your fingertips.

TrolleyTote Folding Basket

This folding basket allows you to combine your bike ride with grocery shopping in the most practical way possible. Say you’re out on a ride, and you remember that you need to pick up a couple of items at the store.

Once you put your mask on and head inside, you’ll grab what you need and return to your bike. There, you can unfold the TrolleyTote.

When it’s collapsed, it takes up very little space. With a few adjustments, it’s ready to carry your groceries, which can fit snugly inside. The collapsible design lets you fold it neatly back up once you get home, and it’s there for you the next time you need to pick something up.

The fashion-conscious bike rider will find many ways to trick out their wheels while looking their best in some of the market’s best wearables. You can get your workout in this way and look fabulous doing it.  

SUNGLASSES FOR GOLFERS: WHAT SHOULD YOU EXPECT FROM A GOOD PAIR?

Golf may not be the most physically challenging sport out there, but it’s one that requires the perfect combination of skill, endurance, strategy, power regulation, and of course, golfing gear. Setting aside the irons and the woods for this discussion, today we are going to concentrate on an often overlooked, but extremely important golfer’s gear, which would be the sunglasses.

It’s an Amateur Mistake to Undermine the Importance of Golf Sunglasses

Your kit might have a solid set of drivers, putters, and wedges from Callaway or Ben Hogan, and you might have practiced on your backswing for hours before the match, but none of it matters if you cannot see. This is a firsthand lesson that even some pro golfers have had to learn during their early days, and this is one that is best learned secondhand.

When you are on a golf course on a sunny day with moderate wind, that is an ideal situation to play the sport in. Unfortunately, nature may end up becoming a bigger adversary than even your opponent, unless you are wearing a proper pair of golfer’s sunglasses.

In a game where even the slightest of distractions can cause someone to end up slicing or chunking the shot, it would be practically impossible to land a birdie when the sun is shining right into your eyes, and you can hardly see the golf ball, let alone the 18th Hole! Then of course, there’s always a looming possibility of the wind picking up and hitting your unprotected eyes with sand and dust. In the worst-case scenario, a tiny bug may decide to land on one of your eyes just before you bring down your iron for a drive.

As should be obvious by now, wearing eye protection in this game is not optional. However, the sunglasses need to be properly suited for golfing, or it won’t help much. With that perspective in mind, let us now take a brief look through the most important features that a good pair of golfer’s shades should have.

What Features Should You Expect in a Good Pair of Golf Sunglasses?

Golfer’s shades are not anything like regular shades, or even general athletic shades, because the technical nature of golf requires them to offer more than just sun/wind protection to the players. The color or tint of these shades must filter the lighting conditions at a golf course to allow for maximum visibility and focus. Different tints produce different results under varying lighting conditions and luminescence. To provide the reader with an overview of what to expect from which color, we will discuss the most beneficial combinations next.

Brown, Copper, Amber and Cinnamon Tints

When the sky above is beautifully blue, and the grass on a golf course is a lush green, it’s easy to lose sight of the tiny white ball. All of these slight variations in tint serve to increase contrast, which in turn, boosts visual focus. Color distortions are kept to a minimum to eliminate chances of any negative impact on the golfer’s perception while playing. They are the most common choice on golf courses in general.

Red and Pink

When you are on the putting green, red, or pink-tinted sunglasses will make it easier for your eyes to detect contouring edges of the lush surface by increasing the contrast to a much higher level than any of the other shades. What makes red and pink tints a bad choice for usage outside the putting green is the color distortion caused by the tinted effect. It’s far too distracting to be of use to most golfers outside the putting green.

Green-Gray

Sunglasses with a green-gray tint are neutral shades, used particularly when the sun is directly in the golfer’s eye. They add a bit of contrast for increased focus, but most importantly, the neutral combination is extremely effective in toning down bright sunlight (gray on the outside), without letting the loss of brightness affect visibility or color accuracy (green near the center). Green-gray tinted sunglasses are a must-have for most pros, and you should have some too.

Yellow and Orange

Ideal for low light conditions, they boost visual accuracy by increasing contrast when there’s fog or haze around. However, heavy color distortion caused by these makes them unsuitable for any other scenario.

Where Can You Find All the Shades and Tints?

In case you are looking for effective and professional golf sunglasses to buy online, have a browse through Goodr's golf sunglasses. Everything you see there is specialized, UV-protective, tinted golfer’s sunglasses, available in every color we just discussed, as well as a few extras. The choice of frame is a matter of personal taste of course, and Goodr has a wide selection of carbon-neutral frames for golfers to choose from.

Common Protection

Aside from the golf-specific functionalities offered by each colored lens, there is also general protection to be considered. Any good pair that’s made for golfing is going to have adequate UV-protection by default, but you should check for it all the same. Also, a bit of coverage around the lens is to be expected. It is necessary for keeping the dust, dirt, sand, and bugs out of your eyes. All these are standard design features on golf sunglasses, but you should make sure that they are indeed there before buying a pair.

A golf course is not a natural formation, but the game is so intricately connected with the various aspects of nature all the same. From light availability and tree cover to wind speed and natural water formations, they are all a part of the golf course. The players must be equipped to deal with these elements before the game even begins, so knowing a course and preparing adequately beforehand can make a huge difference in the outcome of a golf match.

The golfer’s trusty pack of tinted sunglasses on the other hand, must accompany them at all times during a match, irrespective of the course and its lighting conditions. When you have the whole bunch, you will not need to select options based on a specific course.

BOOSTING PERSONAL HYGIENE AND SAFETY IN THE CURRENT CLIMATE

The recent announcement that gyms and fitness studios may be able to open by the end of August (by New York Governor Andrew Cuomo) has made athletes and fitness buffs very excited. Other states, meanwhile, that aimed to open earlier in July were subsequently ordered to close by their respective governors, such as California. If you are in a state that is reopening its fitness centers, what steps can you take to keep it hygienic and safe while you are working out?

Ensuring Your Gym Meets Sanitary Requirements

It is, as yet, unclear what regulations will be put in place before gyms are allowed to open but, following examples from other industries, these will undoubtedly include a more limited capacity for gym goers, required distances between machines, and regular COVID-19 disinfection services by professionals. Cleaning during pandemic times requires strict measures to be followed — including a more frequent cleaning schedule, the use of antiviral products, and the use of PPEs by professionals during cleaning. To boost safety, bring antiviral wipes and carefully wipe down all surfaces and equipment before and after using them.

More Frequent Hand Washing

It is not enough to simply wash your hands when you get home from the gym. You will need to up the number of times you perform this task and make sure you take at least 20 seconds to thoroughly wash all areas of your hands, preferably up to your elbows. Once again, use antiviral wipes to clean the tap before you touch it and to close the tap. If you unwittingly touch anything on your way from the gym to the car, use hand sanitizer, ensuring it contains a high percentage of alcohol (between 60% and 95%). 

Washing Your Hair

When you get home, immediately throw your gym clothes into the washing machine and keep your gym bag in a box so it does not touch the floor or other pieces of furniture. Wash your bag in the washing machine as often as you can. Shower, ensuring you give your hair a good wash as well. Viral droplets can settle on your hair as much as they can on your skin, so use a good cleansing shampoo as well as conditioner to keep hair well hydrated despite your more frequent shampooing schedule.

Getting Tested

If you develop a cold or flu, seek medical advice and get tested for COVID-19, even if you don’t feel too bad. This is because symptoms are sometimes mild or hardly existent. Receiving a positive diagnosis will enable you to isolate early so as to prevent co-workers, family members, and friends from getting infected.

If you are in a state that permits gyms to open and you are excited about using all your favorite equipment, make sure to practice strict personal hygiene measures. These include wiping equipment down, washing hands frequently, and maintaining distance from other gym goers. You should also be vigilant for symptoms and get a COVID-19 test if you feel like you have come down with a cold or flu.

ABNORMAL MENSTRUATION SYMPTOMS TO WATCH OUT FOR

Often, menstruation is an awkward topic for many women. Some may feel their menstrual cycle is abnormal, while others may simply be embarrassed to talk about it especially when considering the social stigma that surrounds it. 

In addition, menstruation is just extremely painful for females. Some healthy women choose natural remedies such as opting to take CBD to manage period pain. 

But in order to get better acquainted with this difficult time of month, it’s important to know about abnormal menstrual symptoms to watch out for to make sure your menstrual cycle is healthy. 

Is There Such Thing As Normal Period

Perhaps the best way to define a normal period is one that occurs regularly. Menstrual activity can vary significantly from one female to another, typically occurring every 21-35 days and lasting between four to seven days. Alterations in menstrual activity can result from hormonal changes brought on by birth control and other medications, stress, or aging. 

The following eight symptoms, however, typically signify an underlying issue that requires treatment. If you experience any of these symptoms or notice an extreme change in your menstrual cycle, it’s important to consult your doctor.

1. Excessive Bleeding

Bleeding is a natural part of menstruation, and naturally impacts your clothing choices when it’s that time of the month. While many women report heavy flows at some point in their lives, soaking through a tampon in under two hours is too much and could signify an issue. 

Similarly, bleeding should not continue for longer than seven days and can be particularly dangerous for women with anemia. Bleeding between periods can also be a sign of cervical or uterine cysts. Endometriosis, a condition in which uterine lining grows in other parts of the body, could be another cause.

2. Missed Periods 

A missed period is a well-known sign of pregnancy, as menstruation may not begin again until a woman finishes breastfeeding. But it can also be the result of intense stress or physical activity, birth control usage, or even changes in diet. 

Women entering menopause typically have infrequent periods before the menstrual cycle stops altogether. Women who miss more than three periods well before menopause, or who have not had a period by the age of 15, may have a condition called amenorrhea. 

3. Abdominal Pain Or Intense Cramps

While cramps are a normal part of women’s menstrual cycle, abnormally severe cramps could be a cause for concern. Extreme dysmenorrhea, or pain during periods, could be caused by fibroids, endometriosis, or other conditions. For normal cramps, natural solutions ranging from CBD oil to diet modification can help lessen pain.  

4. Breast Pain

Increased breast tenderness is commonplace during one’s period. It is caused by changes in hormone levels, but should only be a mild discomfort. If you experience intense breast pain, especially when you’re not on your period, then you should consult your doctor. 

5. Intense Nausea, Diarrhea, and Vomiting

During one’s period, the uterus releases chemicals called prostaglandins, which can cause nausea, light diarrhea, or light-headedness. Intense nausea leading to vomiting should be reported to your doctor, especially if they’re not normal for your cycle. Vomiting or extreme diarrhea can also result in dehydration. 

6. Abnormal Duration

As mentioned before, most women experience periods lasting between four and seven days. Some women, however, may have periods as short as two days. If short periods are the norm for you, or if you notice a change after starting hormonal birth control, this is usually not a cause for concern. Elongated periods, however, may signify an issue such as hormone imbalance or polyps, especially in combination with excessive blood flow. 

7. Significant Changes In Mood

Many women experience emotional changes along with the physical changes that accompany the menstrual cycle. These shifts are natural aspects of hormonal changes within the body following ovulation, which can exacerbate existing mental health conditions. Changes in mood that are noticeably more severe or interfere with daily activities could be a sign of premenstrual dysphoric disorder.

8. Migraines

Headaches frequently accompany periods, and may worsen for those who typically suffer from migraines. Migraines are relatively common, with 40% of women reporting them regularly, and have a wide range or causes. While there is no cure for migraines, it’s important to report them to your health care provider, who can help you treat symptoms.

Conclusion 

It’s important to keep an eye on your menstrual cycle to ensure that your body is healthy. Any abnormal symptoms, especially severe pain, could be a sign that something has gone wrong. Together with your doctor, you can keep track of what makes up a normal period for you and make that painful time of month just a bit easier. 

GETTING-STARTED GUIDANCE IN PLAYING FREE ONLINE BINGO GAMES

Everyone looks for enjoyment when wanting to play bingo. The ancient game of changes is experiencing an interesting shift in the way that we play the game. Technological advancements prompt the evolution of the game and how players interact. There are now different online games to access in the dragonfish bingo sites. The dynamic features in this kind of gaming sites give a wide platform for gamers all over the world.

Where to Learn & Play a Game of Bingo

Previously, whenever a person wanted to learn the game of bingo he/she would have to visit a hall. The venues allow bingo lovers to come together for fun. With the digital era, more players can access the game on virtual platforms than in outlets. Sites offering the games are friendly for newbies and savvy bingo players. It is now possible for those interested to sign up and make money online at the comfort of their homes. The dragonfish bingo sites have amazing games. Newbies should get started with trial account in bingo games.

Types of Bingo

There are different kinds of bingo to choose from in any casino. The developers of each game have a unique way of playing but the idea and rules remain the same. Below are the types of bingo that come with a few variations to the game for you to choose from;

90- Ball; this is the most common and popular form of the game. The player has a chance of winning by getting one, two, or three straight lines. It makes use of 15 numbers for the bingo set with three rows and nine columns.

75- Ball; a popular game for lovers of bingo. A player wins by making a vertical, horizontal, or diagonal line. Different online casino sites create a variety of winning patterns for the game. 

80- Ball; common in the online platforms, it a new addition to the game. The game is set with rows and columns just like the others. Winning is by marking off the right pattern of the game.

30- Ball; this is a faster variation of the online bingo games. Its other name is 'speed bingo'. The first player to get the combinations of numbers called out becomes the winner. In online casinos, the systems choose the winner via the electronic platform.

How to Play Bingo

It is easy to learn the rules and regulations of bingo games. This is what makes the dragonfish bingo sites popular with people of all ages and walks of life. The chances to play online or in the brick and mortar casino is the same. Both reveal numbers as you mark off what is on your ticket. Each variation of the game has a unique setup that you can choose to play. The ticket possesses different sets of numbers according to the bingo room. The first person to cross off his/her numbers in entirety before the rest wins the round.

Online bingo games use the classic rules of the game to make it fun for the players. It retains the word “ball” in the name as the game uses a ball to display the numbers. As a newbie, do not let the name discourage you from learning this game of chances and luck. Filling up one line on the board will let you win. Clearing the card will give you a full house win in the game.

The first step to playing bingo in a hall or online is purchasing a ticket. It costs as less as $1 to buy a ticket and you can make a higher stake to get the chance of winning more. A bingo card in the online bingo game contains rows and columns for the round. The game begins as soon as the system in online bingo starts revealing the winning numbers. Ticking off the numbers is fun as your adrenaline pumps with the calling out of numbers. The numbers will be called until one gets a line or full house.

In online bingo games, the system crosses off your ticket automatically. The autoplay options make the game easy for you by locating the numbers and controlling the gameplay. Keeping an eye on the cards is easy with the online bingo gamers. The features will arrange your cards according to the combination that is likely to win. When you are close to winning, the system can alert you by highlighting the cards. The design of dragonfish bingo sites is enjoyable for bingo gamers. it offers a variety of options and advancements to the ancient game of bingo.

Reasons to play Bingo

Bingo is an all-inclusive game for gamers to try their luck. This is an easy casino game for any person to learn and play. The interface is friendly and you can find it entertaining as you fancy your chances of winning. Let's look at reasons that dragonfish bingo sites are gaining popularity among adults; 

·       People use the platform to interact and socialize with other gamers. Whether it is online or in brick and motor casinos, the games bring similar people together. 

·       It is a traditional game that people can play as a family. Even the youngest of them all can learn a thing or two about the game. 

·       Many people like to be competitive and win against worthy opponents. It is enjoyable to try your luck and chances in the game.

·       There are amazing prizes to win in the game. The jackpot and bonuses in the game are an advantage for online casino players. Those playing at the hall can have giveaways for winners.

·       The game requires minimal movement to play and win. Nobody can be left out in this game.

Choosing the Best Bingo Site

Gaining experience is a critical factor to consider when choosing the best bingo site to play in. Sites offering free games are a good fit for the newbies who do not understand the game. It gives them a chance to learn and understand the game before they can challenge others for prizes. 

Subscription

The mode of payment when playing the online game is through the mobile money platforms. It helps to top up money on the account anywhere. 

Conclusion

There is an increased convenience in playing a game of bingo and gamble whether on the move or not. The free online bingo site design works well with all versions of the android and windows operating software. You can play a game on the go.

WHY COLIN MORIKAWA'S US PGA CHAMPIONSHIP WIN MAY BE FIRST OF MANY MAJORS

Collin Morikawa won his first Major Championship during the 2020 US PGA Championship at TPC Hardin Park. The 23-year-old overcame some big names on the final day in San Francisco to lift the trophy.

Morikawa shot a faultless six-under 64 in his final round to finish two shots clear of the pack, with Paul Casey and Dustin Johnson finishing in a tie for second place.

The US PGA Championship was just the second Major of his career so far. He made his debut at the US Open last year, finishing in a tie for 35th place after the weekend. Morikawa will take a great deal of confidence out of how well he played in California. Former world number one Dustin Johnson led the way going into that final round so to beat some of the biggest names in the sport, in a huge event, is an impressive feat.

Morikawa's next opportunity to double his Major tally will come in the US Open where he is +2000 in the golf betting to prevail at Winged Foot Golf Club. When you break down the young American’s game, there are not many weaknesses. He is powerful off the tee, his short game is equally as good, while he has a temperament which ensures he stays calm and cool on the course. This could be his opportunity to take the US Open.

Consistency on The PGA Tour

Morikawa has been one of the most consistent players on the PGA Tour over the last couple of years. He began his career with 22 consecutive made cuts on the tour. This has only been bettered by Tiger Woods who made the cut in his opening 25 tournaments.

As an amateur Morikawa was part of the United States’ victories in the Arnold Palmer Cup in 2017 and 2018, while he was also in the successful team which lifted the Walker Cup in 2017.

Those who followed Morikawa’s career as an amateur are not surprised, he has been able to continue his success as a professional.

Morikawa Not Afraid to Take Risks on The Course

In golf, players calculate the risk and reward with every shot they attempt to make on the course. This was the case on the 16th hole of that final round at TPC Harding Park. Rather than take a safe approach to his tee-shot, Morikawa was aggressive. He took a driver and hit the ball within seven feet of the hole before holing for an eagle.

Given what was at stake with three holes to play, Morikawa knew that an eagle would put him in the driving seat in the Major Championship so he did not hesitate to gamble.

The shot on the 16th was not the only risk Morikawa took all week. He attacked every pin on the course across the four days and he got his reward.

There will be some tournaments where such an approach will not work for Morikawa. Like many of the young players in the game today though, they play without fear.

It is going to be exciting to see how far Morikawa can go in the sport over the next few years. The early signs suggest it could be to the very top.

HOW TO CHOOSE THE BEST WORKOUT EQUIPMENT TO GET FIT AT HOME

You’re tired of having to go to the gym every day, but you aren’t ready to give up your dream of having the perfect body. The truth is, you should never give up that dream, no matter how bored you might get with exercising from time to time. This is not only because you will look great if you continue with your routine, but also because you will feel great and be perfectly healthy. Nobody should ever give up on being healthy. Read this to understand the importance of regular physical activity.

Here’s another truth for you. There’s no need to take that boring trips to the gym and you don’t have to stop working out altogether just because you don’t want to renew your membership this month. If you have been a gym junkie for a long time, I suppose that you have by now picked up a few workout routines that you are able to do all on your own, without anyone’s help. On the other hand, if you have never worked out in your entire life, it doesn’t mean that you need professional help either.

Thera are so many online programs nowadays that provide you with the perfect opportunity to exercise right there in the comfort of your own home. People are increasingly turning towards this option, because it is much easier and just as effective. Plus, it can be much more fun. All you need to do is find the program that works for you.

There’s another catch, though. You’ll need some equipment. Sure, you might not want to get all the tools and gadgets that you can find in your local gym, but you’ll definitely need some equipment to begin with. The only thing is, you will need to make sure that you are getting the right equipment, which can be a bit tricky if you’re only getting started. There are just so many things to choose from and you might not know what you need.

If you think about it closely, you’ll realize that, while all the pieces of equipment might have their purpose, you don’t need to have all of them in order to stay in perfect shape. This depends on a lot of different factors, starting with what it is that you actually want to gain from your workout sessions. With that in mind, let me share a few useful tips on how to choose the best workout equipment so that you can get fit right at home.

Decide What You Want

Unsurprisingly, the first thing you should do is decide what it is you want to get from your workouts. Do you want to do cardio and cardio only, do you plan on lifting and pumping your muscles, or do you want to engage in yoga? Perhaps you would like to do a combination of these things, which is perfectly okay. Keep in mind, though, that you will require different things for different types of workouts. As you can see at bodyscienceusa.com, a weightlifter and a crossfit maniac don’t exactly use the same pieces of equipment.

This means that your individual needs and requirements will dictate your shopping decisions. You wouldn’t want to buy some heavy weights if you don’t plan on building huge and strong muscles, would you? Getting fit can mean a lot of different things and what it means to you depends on how you feel and look right now, as well as on how you would like to feel and look in the future. Make sure to know what your specific goal is before buying any pieces of equipment.

Get Expert Advice

Even after precisely figuring out what you want and perhaps finding the fitness program you want to follow, you might still be a bit confused about the equipment you should get. This means that it is time to bring in the experts. Who can be better at telling you what you need than an expert who has been in this business for a while? I suppose you didn’t let your years at the gym make you think that you have become an expert yourself.

Of course, you might have picked up quite a lot of tips and tricks, but the truth is that you can never know as much as an actual trainer. If you have been going to the gym for a while, you have probably met a professional who can help you with your equipment buying decisions. That is, naturally, if they are willing to help. If they, however, aren’t willing to help, you should look for assistance elsewhere.

What does “elsewhere” mean? Should you just ask your friend who looks gorgeous about which tools they are using to get fit? That can be of some help, but it still isn’t the perfect way to get things done. Instead, you should search for some online tips from professionals. In other words, if the experts from your gym aren’t willing to help, a lot of online professionals sure will be.

Read Equipment Reviews

The above shouldn’t be your last step, though. You can get a lot of useful pieces of advice from these experts, but there is still the question of which particular equipment from which particular supplier you should actually buy. This can also be quite a daunting decision for all those who have no experience with working out at home. There is something that can be of huge help. It’s called, unsurprisingly, the Internet.

Open up your browser and start searching for all the pieces of equipment you have gotten recommendations on. Start reading as much as you can about those tools and gadgets, with the aim of learning how those work and what they are good for. After a while, you’ll become acquainted with some of the things you need to buy, but since you probably won’t be able to buy everything at once, you’ll still be left with the question of what the best tools and gadgets are for you at a particular moment. Not to mention the question of quality.

You can find all these things out in one simple step. That step consists of you searching for product equipment reviews. These reviews will definitely come in handy in order to determine the quality of certain pieces of equipment and help you spend your money on some great products. When you start searching, you’ll see that there are a lot of reviews like these and they will all help you significantly. Those are, however, not the only reviews you should read.

Read Supplier Reviews

Here it is. This is your last step towards finding perfect equipment for getting fit at home. Once you have checked out a lot of different tools and gadgets and decided on the ones that you believe would work best for your particular training sessions, you should resort to finding the perfect supplier to buy those tools from. Once again, this is done with the help of a little useful thing called the Internet. It seems that the Internet can solve it all, huh?

Just like in the step above, you should search for online reviews. Only this time, you’re looking for reviews written about specific suppliers and manufacturers, instead of about their products. This will help you determine which suppliers are worth your time and which ones you should completely avoid. Consequently, you won’t be spending your hard earned money on low-quality products and services.

Instead, you will be completely sure that the products you buy are of great quality and that they will work towards helping you achieve your specific fitness goal. All that’s left from this point on is to wait for your products to arrive and start getting fit. I’m pretty sure you will have a great time in your very own home gym.

4 TIPS ON NURTURING YOUR SKIN AFTER SHAVING

Lots of men might grow their beards not so much for fashion or want, but to avoid all the skin irritations of shaving. Itchiness, redness, stinging, flaky skin, and dryness are common problems that men face because the skin is so sensitive after a shave. So, it’s time you take much better care of your skin after a shave.

Have a look at these four tips that help keep your skin nurtured post-shave.

1.   Shaving Balm

Instead of reaching for an aftershave cologne, try using a shaving balm. Though it’s common to use a shaving balm after shaving, using it before you shave creates an easier glide of the razor on your skin. These balms contain no alcohol and have little fragrance which means no sting.

For best results, use a balm that contains aloe vera or camelina oil. The time your skin dries out the most is right after a shave, so a balm that suits your skin type will rehydrate the skin. If you still want to use an aftershave cologne, choose one that is alcohol-free.

2.   The Right Razor

As in almost everything else, prevention is easier than cure. Stubbles, bumps, cuts, and rough skin can be prevented when you use the right razor. The reviews at Theguysshavingclub.com prove that there are differences between razors and that you need to pay attention to details to pick the right one for you. Safety razors in particular last for longer and give you a closer shave, which means your skin will be in better shape.

It’s sort of like taking a few test rides before you find the one that suits you the best and you’re comfortable with. There have been a lot of advances in shaving technology, so if the razor you’re used to simply isn’t doing its job, it’s probably time to ditch it and find one that does.

PHOTO CREDIT | Pixaby

3.   Moisturizer or Scrub

Anytime you shave, add moisturizer afterward. Many of you might not realize that after a shave it’s also a good time to use a men’s facial scrub. Scrubs help prevent ingrown hair. Also, because men tend to have large pores, a scrub helps remove bacteria that may settle into the pores. It might sound strange to use a scrub after a shave, but there’s a lot of things you don’t know about shaving that might surprise you. There is also a right and wrong way to shave that could be causing you skin problems.

4.   Night Time Shave

The norm is to get up and shave in the morning. There’s nothing wrong with that, but a night time shave has its perks. After sleeping for several hours, blood and fluid begin to accumulate around the head and give you a puffy face. The puffiness of the skin makes whiskers more difficult to protrude, causing a very uncomfortable shave.

Conversely, after you’ve been up and around for hours, the blood begins to make its way back into the body. At night so puffy skin is at a minimum, plus it gives time for your face to heal from the shave.

Just because a man’s skin is tougher than a woman’s, it doesn’t mean to treat it roughly. The process of shaving, especially if you shave daily, is already rough on the skin. Take your time when shaving and always make sure to use quality products for a quality shave.

WHAT YOU SHOULD KNOW ABOUT AIR QUALITY INDEX

The air quality index provides readings about air pollution on any given day. Air pollution levels vary from day-to-day with different factors playing a role. Air pollution may be higher or lower depending upon the time of the day as well.

The Number System

Air quality is ranked on a number scale with 1 being the highest quality air and 10 being the worst quality air. These numbers are then put into four bands of risk. Low risk is for days ranked between 1-3 on the number scale. Moderate risk presents at numbers 4-6. High risk is at 7-9. 10 is very high risk. Some people have health conditions, such as asthma, that can be triggered by air pollution. Knowing the daily air quality index is good for everyone as the accumulative impact of air pollution damages the heart and lungs in the long term. Also once it hits high, there are symptoms everyone needs to look out for.

Airly.org sensors can monitor air quality in real time, both outside and inside. Due to the changeable nature of air pollution, the day needs to be mapped out to avoid it, particularly in at risk populations. Real time notifications alert sooner than the daily report, which, like the weather is a forecast.

Shifting through the Day

Weather has the biggest impact on the daily air quality index. A windy day is going to blow the pollution elsewhere. If the wind stops, the pollution stops. Cars from the evening rush hour are going to push the air pollution up again.

Valleys

Pollution can become trapped in low-lying areas. In cities surrounded by hills, the general air pollution created in a day won’t have anywhere to go under certain conditions. Cold air becomes trapped over a valley by warm air and keeps the pollution with it.

Vulnerable Populations

At the low level of the banding scale of the air quality index, or 1-3 in numbers, everyone can go about their day with no extra precautions. At moderate levels, or 4-6, people with lung and heart problems are advised to reduce strenuous activity, especially outside. At the high level, or 7-9, everyone may experience sore eyes, cough or sore throat. These people are advised to reduce physical activity. People with lung and heart problems and the elderly need to reduce physical activities. People with asthma will need their reliever inhaler more frequently. At the very high level, or number 10, everyone needs to reduce their physical activities. People with lung and heart problems and the elderly need to avoid physical activity.

Air pollution affects day-to-day life as much as building up over time to cause long term problems. Knowing what the pollution levels are for any given day makes it easier to plan how to go about that day. Air pollution levels peak at certain times with extra traffic and under certain weather conditions. A real time notification can help people plan their days and know when to seek shelter or their inhaler.

TOP 5 BEST WORKOUTS FOR BUILDING MUSCLES

Many individuals think that bodybuilders go to the gym to look good by having a muscular body and perfect body symmetry. However, it contributes to a better purpose. Spending sufficient time working out increases your overall strength and lessens your risk of developing diseases. Moreover, proper exercise and physical involvement have health and wellness benefits for different body systems, especially the muscular system.

To achieve optimum muscle strength and ensure your overall well-being, you need to engage and perform various workouts properly.

Check out these exercises for building your muscles:

First Things First - Warm Up!

When the body is forced beyond its limits, fatigue and soreness will build up, increasing the risk of injuries. Hence, before starting your exercises, it's essential to warm up because of the following:

·       Reduce muscle friction

·       Boost flexibility and energy levels

·       Strengthen blood flow

·       Warm your tendons.

Spare at least five to ten minutes and choose between these warm-up exercises:

·       Warm Up Through Movements: Before starting a heavy workout, prepare your body by performing bodyweight movements or lifting lightweight equipment, such as small barbells. Any activities that’ll get your knees, shoulders, and wrist ready are best for your warm-up routine.

·       Aerobics: Using a treadmill or exercise bike before working out is a good idea for your body. Although it’ll sweat you up, it’ll save your body from post-workout soreness and expand your flexibility.

Along with your everyday workout, taking supplements, such as rad-140 for sale, can enhance muscle growth, endurance, and fat loss without side effects.

1.     Bench Press

The bench press is one of the essential workouts for the muscular development of your upper body. This exercise targets your chest, back, shoulders, glutes, and triceps. However, it’s important to execute this properly as it can be dangerous when done wrong despite its simplicity and effectiveness.

In the bench press, you'll utilize the Olympic barbell weighing 20kg, so you have to ensure that you strengthen your shoulders, triceps, and chest before going underneath the bar. If you think that the barbell's weight is too much for you, lighten the load instead of forcing yourself to lift it.

Here’s how to accurately do the bench press:

·       Position yourself on the bench with a slightly arched lower back, high ribcage, and shoulders downward.

·       Grip the bar with a shoulder-width distance between your hands.

·       Breathe in as you lower the bar to your chest. Ensure that your hands are right above your elbows to generate more force.

·       Breathe out as you push the bar up with straight arms.

2.     Squat
The squat is a compound movement that involves various muscle groups and joints. It primarily works out your glutes and the muscles in front of your thighs. Furthermore, it also involves hamstrings, hip flexors, and muscles around the knee when lowering the squat more.

While a squat is one of the usual exercises that men can do every day, a bad squat can add additional stress on the joints and ligaments. Knowing the proper way to execute it plays a crucial role in ensuring that you don't waste its benefits.

Here’s the proper way to do squats:

·       Locate which foot stance works best for you. Ideally, stand with your feet shoulder-width apart, pointed around 15 degrees outwards.

·       Tighten your abs, look straight ahead, and stand tall.

·       Sit back and feel the weight shifting on your heels.

·       Push your knees and let them cave in, but don’t put too much stress.

·       [Ne1] [An2] Open your chest, hunch your back, and rest your shoulders.

·       Then, stand up by pushing your heels against the floor as you go up. An appropriate squat depth should show that your hips go lower than your knees.

Additional tip: stretching out your arms in front can add more balance while doing the squats.

3.     Deadlift

For people prioritizing their abs, quads, and chest, the deadlift is the best workout to balance the muscle build-up of your upper and lower body.

The benefits of the deadlift are:

·       Strengthens every muscle from the neck to your heels

·       Toughens the bones

·       Provides better grip strength and stability.

You can also prevent injuries not only because of your strength but because you know how to handle a weight properly. Moving furniture or picking up heavy equipment can be considered deadlifting. Once you master the proper way to pick up heavy objects, you can easily do basic everyday tasks without injuring yourself.

To properly perform deadlifting, follow this method:

·       Stand with your feet slightly forward with a hip-width distance.

·       Bend over and grip the bar with a shoulder-width distance between your bands.

·       Bend your knees up until the bar touches your shins.

·       Support your stomach and flex your butt while ensuring a neutral spine.

·       Pick up the bar and look forward, fixing your eyes on the ground with 2-3 meters ahead of your feet.

·       Bend your legs and move your hips until you return the weight on the floor.

4.     Pull-Ups

Incorporating pull-ups on your workout routine can be beneficial for your upper body's strength as it mainly focuses on your back, shoulder, and arm muscles. Ideally, you should accomplish 3 to 16 full pull-ups with controlled and slow tempo daily.

Although it can be difficult to move against gravity, you need the determination to master a pull-up. Here’s how to properly do it:

·       Leap up and grab the bar with a shoulder-width distance between your hands. Ensure that the palms are not facing you.

·       Extend your arms while hanging on the bar. You can try to bend your legs if your feet reach the ground.

·       Support your core and pull yourself up until your chin is higher than the bar.

·       Slowly move yourself down until your arms are straight again.

5.     Bent-Over Barbell Row

Like the squat, bent-over barbell row is a compound exercise that strengthens the upper and lower back. It stimulates the rhomboids, lats, spinal erectors, as well as the glutes and hamstrings.

To do this:

·       Bend over and grip the barbell with an overhand grip. Ensure that the distance between your hands is wider than the shoulder width.

·       While your legs are bent, straighten your back, and hang the barbel down in front of the legs. Don't let your shoulders drop.

·       Row the barbell upwards until the lower part of your chest, pulling the shoulder blades.

·       Pause, and return the weight to its starting position.

Additional tips: Prevent curving your back as it pressures the spine and will lead to injuries. Also, avoid throwing the weight forward as it targets the shoulders and not the lats.

Takeaways

More than having a toned body and a good posture, spending time to work out daily helps you activate your metabolism, strengthens bones and ligaments, prevents injuries, and lowers the chances of being ill, leading to a longer and healthier life.

Bench press, squat, deadlift, pull up, and bent-over barbell row are only some of the workouts you can do to build muscles and bolster your body.

5 THINGS YOU SHOULD EXPECT FROM GOING TO YOGA RETREATS

Practicing yoga at home or in a studio will still allow you to experience its health benefits. But, over time, doing the same poses in the same location for a long time can get boring. In worse cases, familiarity can become the reason why you’ll lose interest in practicing yoga. 

If you no longer find the joy in practicing yoga, consider going to yoga retreats. Simply defined, a yoga retreat is an activity focused on practicing yoga that involves going on a domestic or overseas trip. Even yoga retreats for beginners tend to resemble the ambiance and appearance of luxury resorts, making it effortless for you to connect with nature and ward off stress. 

Going to yoga retreats can be fun and exciting as you’ll get to experience the following:

1.     Stay In Accommodations Located In Beautiful Places

It’ll be challenging for you to practice yoga if you’re in a busy and loud environment. Yoga begins with focusing on and deepening your breath, and you won’t be able to do this if your children are too loud at home or the sound of heavy traffic penetrates your yoga studio.

You can expect that these things won’t happen when you go to yoga retreats as these activities will require you to spend time in accommodations located in beautiful places. When you sign up for the best yoga retreat in Bali, for example, expect that you’ll be practicing yoga around ancient temples, rainforests, and paddy fields. 

When you join a yoga retreat, you won’t have to worry about noisy neighbors, making it very easy for you to practice and improve your yoga. 

2.     Meet New People

Anyone can practice yoga alone, but the activity can be more fun when done in a group or with friends. This is especially true if you’re still a new yogi.

Going to a yoga retreat is one way of extending your social circle because this activity can become your platform to meet individuals who are relaxed, supportive, and non-judgmental. You’ll be spending a lot of time with these people when you go to a yoga retreat because you’ll have to share meals and participate in yoga classes with them.

Over time, the people you’ll meet during your yoga retreat can become your lifetime friends. 

3.     Go Deeper Into Your Yoga Practice

Practicing yoga at home for a couple of hours can do wonders to your mind and body, so can you imagine how it would feel if you practice for an entire weekend or even a week?

When you go to a yoga retreat, expect that this activity will allow you to go deeper into your yoga practice. Sure, you might experience exhaustion and aches in different parts of your body after your first or second yoga class, but, eventually, this will help you easily connect with your body and feel less pain. This is one of the reasons why people feel refreshed after joining a yoga retreat that they couldn’t wait to join more in the future. 

4.     Sleep Well

One of the biggest misconceptions people have about yoga retreats is that these activities will require participants to accomplish countless tasks during the day that they no longer have time to sleep. This isn’t true because yoga retreats actually promote healthy sleep and encourage you to get lots of it. 

Yoga retreats aim to take you out of your mind and connect you to your body, and you can only achieve these things when you get enough sleep. A lot of people turn to yoga because of stress, and stress is something that can be minimized when you sleep. By resting and sleeping, you’ll be able to reduce stress, as well as maximize the effects of yoga on your overall health. 

5.     Enough Food To Go Around

You won’t be able to immerse yourself in yoga if you’re hungry or too full. Hunger will make it very hard for you to focus on your yoga classes, while being too full can cause lethargy and prevent you from moving around as effortlessly as you should during your yoga classes. 

When you go to a yoga retreat, expect that you’ll be provided with sufficient amounts of food to practice yoga properly. In fact, yoga retreats promote veganism and will serve meals made from healthy and flavorful vegetables. 

With the variety and number of vegan meals served in yoga retreats, you won’t have to worry about running out to buy some snacks or showing up in your yoga classes hungry or too full.

Choose Carefully 

Yoga retreats are common in different parts of the world today, so expect that you can choose from several options when you decide to go on one. However, if this is your first time to go to a yoga retreat, always consider the location, teacher, price, and theme. These factors are essential to ensure that you’ll end up participating in a yoga retreat that suits your needs!

COMMON MISTAKES TO AVOID WHEN PREPARING FOR COMPTIA A + EXAMS. HOW DUMPS CAN EASE YOUR STUDIES

Introduction

Most IT exams are challenging and competitive, so gaining more confidence and having proper preparation are things you cannot ignore. But, not all the applicants know what does adequate studies involve and sometimes act in the wrong way which has a bad impact on their productivity and information retention.

This post looks at the common mistakes that candidates make when preparing for the tests on the example of the Exam-Labs Practice Test Questions Certification and also offers you ways to avoid them. Thus, if you wish to achieve the passing score and above, read on, and make your learning incredibly effective!

3 Main Mistakes to Avoid When Preparing for A+ Exams

Before delving into the main part of the post, let’s have a quick overview of the CompTIA A+ credential. This is an entry-level vendor-neutral badge for IT beginners with about 9-12 months of experience. To obtain it, you need to complete two assessments: 220-1001 and Certbolt Practice Test Exam Questions. In total, they cover 9 domains, varying from hardware to troubleshooting to operational procedures, and more. So you have to allocate enough time for preparation, and learn how to avoid the following mistakes:

1.      Not going in-depth into the exams’ topics

There are students that skip some sections of the A+ objectives or skim through them without paying much attention. But, this may lead to failing the exam! Also, some leave out the toughest topics and study the ones they find simple. What’s more, they even don’t answer hard questions and only work with simple ones!

What to do: Sometimes, you may be overconfident and think that you know the themes that you actually don’t fully understand. So, even with an IT background, it’s advisable to start from the basics. It’s crucial to get each topic right and solve all the questions you come across.

2.      Not putting up a schedule for studying

CompTIA A+ Certification Practice Test Questions a plan for preparation is common to those who begin their studies late and so decide to skip this step so as not to “waste time”. Instead, they lose much more time because of a lack of strategy; they start their revision in a disorganized way and end up reducing their effectiveness.

What to do: Before you start your revision, go through the syllabus to know which sections are familiar or easy and which ones appear difficult to you. After that, design a schedule that covers all the topics and stick with it all the way. In case you can’t define it offhand, try doing some dumps for self-analysis. Answering the questions from previous exams included in them, you’ll see your weak areas and will know the concepts to focus Click Here to Read More on This Website.

3.      Avoiding periodic revision

Some candidates complete a specific topic and move on to others without trying to find out if they retained whatever they have been learning. Exam-Labs A Plus 220-1002, they can be demotivated when they cannot recall what they have been revising. Moreover, it may lead to a misperception about their level of readiness.

What to do: It’s critical to revise what you already know periodically. Here, checking through dumps comes handy too. Doing them, you’ll get detailed score reports hence find out what themes you need to look through again. Also, remember, that the next topic can be connected to the previous one, thus making it important to learn all the concepts to understand the further ones better.

Conclusion

These are the Exam-Labs Security Plus Certification - SY0-601 that applicants make most during the CompTIA A+ exam preparation that reduce their effectiveness. Avoiding them is important if you are to ace the tests! An effective approach to your studies is learning the topics thoroughly one by one and revising with dumps. Start your preparation early, follow these tips, and excel in your A+ tests in one go!

INSECURITIES IN A NEW RELATIONSHIP

Experiencing insecurity when beginning a new relationship is entirely normal, yet these minor issues can evolve into major obstacles unless they are acknowledged and dealt with early on.

To help you pinpoint and remedy any doubts you or your partner might have, here is a look at some of the most common sticking points and how to overcome them.

Insecurity over sexual performance

This is arguably the biggest hurdle that new relationships have to leap over if they are to survive in the long term, as even if both parties are well matched in every other way, complications in the bedroom can create a terminal rift between you.

Men are particularly susceptible to feeling inadequate and insecure when it comes to their sexual performance, and there are actually some common myths about erectile dysfunction in particular that are worth dispelling. Today there are affordable, effective medical solutions to performance woes that are worth investigating, especially since this is something that can afflict younger men as well as older men. It can also be treated with the right fitness regime, amongst other lifestyle changes.

Insecurity over fidelity

New relationships are fraught with peril when it comes to exclusivity; knowing when to make it clear that you want to be together as a couple without any third parties lingering on the peripheries can seem like a daunting task, while also leading to questions over fidelity if you do not make this point clearly to your fledgling partner.

Of course as you get to know someone, you should have a good measure of what they are like as a person, what their conception of the relationship between you might be and whether you need to set out your desire for exclusivity in stone. As always, it makes sense to lay your cards on the table as soon as possible and be honest about what you are looking for from the relationship, so that there is no ambiguity.

Insecurity over compatibility

In the first flush of a new relationship, the animal magnetism between two people can be overwhelming, to the point that it consumes your every waking thought and even monopolises your dreams.

However, when a new couple is enjoying that initial period of immense passion for one another, it is also easy to start worrying about whether this is actually sustainable. In short, will you still be right for each other once you have got over the honeymoon period and spend more time together out of the bedroom than in it?

Again, whether or not you choose to confront these questions head-on will depend on what you are looking for in the relationship. Most importantly, do not over-think the issue of compatibility early on, as this will certainly sour whatever spark of a good thing might have been there in the first place.

Insecurity over earnings

One additional wedge that can be driven between couples in a new relationship if they let it is that of income. If one part of the partnership has more disposable income to splash than the other, this can create some uncomfortable scenarios.

Openness is always the best policy and if you are worried that a wealthier partner is going to push your spending beyond comfortable limits, or that your own solid financial standing might intimidate the other person, talking about this sooner rather than later makes a lot of sense.

KEY QUESTIONS TO ASK BEFORE YOU BUY CBD

CBD is legal almost everywhere, and THC is rapidly experiencing decriminalization and legalization in many places around the U.S. With greater availability of legal weed, researchers are uncovering all sorts of benefits to using the drug, such as healthier BMI, better lung capacity, lower stress, reduced pain, increased libido and more. As a result, athletes have taken to using CBD products — and to a lesser extent, THC — to aid in training and recovery.

However, before you rush out to get your hands on any CBD you can find, you should know that not all CBD is created equal. CBD is utterly unregulated; while the FDA struggles to get a handle on this booming market, many unscrupulous CBD sellers are presenting products that aren’t as they advertise. Plenty of CBD products don’t contain the amount of CBD on the label, and some lack any CBD whatsoever. Worse, CBD products can contain all manner of toxic ingredients, from formaldehyde to propane to heavy metals like lead and arsenic.

You can use CBD safely, but only if you know more about the individual product you hope to buy. Here are a few key questions to guide your buying practices, whether you are getting medical marijuana in Oklahoma, California or New York.

Where Was the Hemp Grown?

The cultivation of hemp for CBD is a relatively new phenomenon in the United States, and for many years, CBD was sourced from hemp farms outside the country in places like Spain, Portugal, Ukraine and Korea. Even today, many CBD products continue to utilize international suppliers, which helps keep costs low.

Unfortunately, the problem with buying CBD products that derive from crop grown overseas is you can’t be certain what else those products contain. Both the U.S. and Canada have strict regulations for hemp farmers, in terms of what kind of seed they can grow, how they can tend their fields, how they can harvest their crop and more. The result is a much higher-quality CBD product that you can trust.

If a CBD product isn’t explicit with regard to where its hemp is grown — either on the product itself or on the producer’s website — you should seek a more transparent CBD product.

How Was the CBD Extracted?

Getting CBD out of hemp isn’t easy. The extraction process requires complex machinery, and many of the cheapest extraction methods rely heavily on liquid solvents, like butane, propane, isopropyl alcohol or ethanol, all of which can be toxic if not properly removed from the final CBD product. Though many manufacturers do take pains to thoroughly clean their extracted CBD, there is always a chance that some amount of solvent will remain, tainting the product in some way.

There are cleaner extraction processes which you should prefer, if you can manage a slightly higher CBD budget. CO2 extraction and vapor distillation rely more on temperature and pressure to strip plant material, which means the final product ends up being pure and rich in both cannabinoids and terpenes.

What Spectrum Is the CBD Product?

Aside from extraction processes, there are three types of CBD product:

Full-spectrum CBD. Full-spectrum CBD products contain every cannabinoid, terpene and essential oil present in the hemp used to produce them. As a result, full-spectrum CBD does contain THC — but usually only trace amounts, which are unlikely to get you high. On the one hand, this allows CBD to benefit from the entourage effect; on the other hand, it could cause you to fail drug tests that look for THC.

Broad-spectrum CBD. Broad-spectrum products are a bit more refined than full-spectrum options, usually filtering out THC and other cannabinoids while maintaining CBD and some terpenes. While broad-spectrum products might be a bit safer with regards to THC content, they also tend to have lower CBD potency, as some CBD does get washed away in the refinement process.

CBD isolate. As the name suggests, isolate is only CBD, pure and simple. Because isolate contains no terpenes or essential oils, it doesn’t carry any of the aromas or flavors of marijuana, and its extremely high potency provides intense effects to those requiring CBD for medical treatment. However, isolate is incredibly expensive and sometimes difficult to find, so it isn’t worthwhile for most CBD users.

In addition to paying attention to the spectrum, you should look into how much CBD is present in each serving of the product. This will help you better manage dosing, keeping the good effects flowing.

Are There Other Ingredients?

Rarely do CBD products only contain cannabinoids. Even CBD oils often contain extra ingredients like stabilizers and preservatives to keep the product useful for longer. You might notice that in CBD edibles, like gummies, manufacturers add artificial colors and flavors to make the snack more palatable. Typically, it is wise to choose the most natural CBD products available to you, but if you don’t have bad reactions to certain artificial ingredients, they aren’t inherently injurious to your health.

Just as you might not enjoy every type of soda or brand of clothing, you shouldn’t expect every CBD product on the shelves to be the exact same. By asking the right questions and doing the right research, you can find CBD products that are good for your mind, body, soul and pocketbook.

THINNING HAIR: TIPS TO TREAT HAIR LOSS

As you grow older, you may notice that your hairline begins to recede, and you may naturally lose your hair volume and strength. It happens when your follicles start to shrink, halting the hair growth cycle. Your hair then starts to thin from the top, pushing the hairline back. Men tend to lose their hair faster than women due to a hereditary condition commonly known as male pattern baldness.

Low nutrition levels in your diet and a stressful lifestyle also contribute to hair loss. It may seem natural for men's hair to thin out with time, but there are numerous remedies to handle it. Check out the following easy tips to prevent hair loss and retain that youthful appearance.

Wash your hair often

Keeping your hair and scalp clean is the initial step in managing hair loss. It helps avoid infections that can lead to damage. Note that sweat accumulation can weaken your roots leading to hair loss. Use mild shampoos, for instance, those containing neem or Aloe vera to keep dandruff at bay. They help nourish your hair follicles with amino acids and vitamins that promote hair growth.

Massage your scalp with essential oils

Massage is an effective treatment for scalp infections and dandruff. It also helps improve blood circulation to boost follicle health. Lavender and peppermint oils work well in treating thinning hair. You can also use pumpkin seed or rosemary oils to keep your follicles active. Adding a little bit of coconut oil maximizes the effects.

Avoid brushing your hair while wet

Note that wet hair tends to be very weak, and it would be best if you use fingers to untangle it rather than a comb or brush. Brushing it in this state increases breakage. Also, regular brushing can injure your hair leading to further hair loss. If you must comb it, use a wide-toothed comb.

Adopt a healthy lifestyle

After a significant period of stress, you may begin to notice hair thinning. When distressed, your body produces stress hormones that may affect your natural hair growth pattern. Eliminate stress and anxiety from your life by leading a healthy life. Take up therapies like meditation and yoga to relax and calm your mind. Create time for exercise, take a walk, ride a bike, or swim daily to balance your hormonal levels, reduce stress, and promote healthy hair.

Dry your hair naturally

Avoid subjecting your hair to extreme temperatures while drying. Constant heating weakens your hair proteins, making them fragile, which leads to hair loss. Also, avoid rubbing your hair with a towel; it may result in breakage. Dry your hair naturally in the open air, or gently with a towel, to promote better growth.

Eat healthy food

A balanced diet is crucial for your overall health. Consume fresh vegetables and fruits to promote hair growth. Include food rich in iron, proteins, zinc, and omega-three fatty acids for healthier hair. Make sure you get enough vitamin D from food and exposure to sunlight to prevent hair thinning. You can also use some multivitamin supplements for hair regrowth, but you may want to consult with your doctor.

Avoid Alcoholic Beverages and Smoking

Excessive consumption of alcohol may also affect your hair growth. So if you are experiencing hair loss, it would be wise to lower your intake for a healthier look. Also, smoking affects blood circulation around the scalp, which may lead to air reduction inhibiting growth. Therefore, eliminate cigarettes and alcohol from your lifestyle if you wish to prevent hair loss.

Stay Hydrated

Your hair requires water to grow, and dehydration can affect your hair health. Drink at least eight glasses of water every day to keep your hair moisturized and healthy. It helps energize your hair and support healthy growth from the tips. Efficiently hydrated hair roots also help to reduce dandruff and itchiness problems.

Conclusion

Although hair thinning is a natural phenomenon, it's a bit distressing. If you are losing hair strands constantly, try out the above remedies to achieve that thick and healthy hair. If all else fails, there are medications available to deal with hair loss, speak to a doctor for more information.