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Can you lose weight by walking?

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Can you lose weight by walking
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Can you lose weight by walking? We find out if pounding the pavement is enough of a workout to help you shift those stubborn kilos

Man walking up mountainside

Walking is one of the best methods for losing weight, as it is low impact meaning there is less stress on the joints and therefore lower risk of injury,” says Lily Chapman nutritionist for P3RFORM(opens in new tab).

“The number of calories you burn will depend on your personal stats such as your height, body weight, body fat percentage, and how briskly you walk. As a general rule, you will burn more calories if your heart rate is higher, and someone who is less fit will generally have a higher heart rate and therefore burn more calories.

“Because walking is a more comfortable exercise than running or High-Intensity Interval Training (HIIT), many individuals will be more likely to keep up the habit. In general, you do need to be in a calorie deficit in order to lose weight. If you are burning calories by walking, you won’t need to overly restrict your diet, which means you’re more likely to be successful in losing weight long term.”

A study published in the Journal of Nutrition(opens in new tab) found that ‘moderate walking enhances the effects of an energy-restricted diet on fat mass loss. Chapman says: “An energy-restricted diet means the same thing as being in a calorie deficit, so this shows that walking could speed up the weight loss process when in a calorie deficit.”

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HOW MANY WALKINGS DO YOU NEED TO DO FOR IT TO BE AN EFFECTIVE WEIGHT-LOSS TOOL?

Woman out walking holding her phone

A study by the International Journal of Obesity and Related Metabolic Disorders(opens in new tab) found that in two groups of women who walked 30 minutes a day or 60 minutes daily, both groups had ‘similar and significant beneficial changes in their health-related variables (i.e. weight loss).

“What this shows is that even a short walk each day is enough to make significant changes to your body fat, blood pressure, and even cholesterol level,” says Chapman, and Sacerdoti agrees. “Walking is an excellent starter activity, especially for anyone who has been inactive.”

“To see better results, walking for an extended period of time at a faster pace than your normal walking rate will help you achieve better weight loss. If a long walk scares you, start with three 15-minute walks a day,” Sacerdoti goes on to add. “Frequent short walks can provide benefits, too, and if you walk after you eat, it can help control your blood sugar levels.”

ARE THERE WAYS TO MAKE WALKING MORE EFFECTIVE?

Woman walking on sand dunes

The key to losing weight from walking is to walk fast enough or with enough intensity to burn fat for energy. And the bigger walks you do, the more you burn stored fat, instead of the sugars your body uses for energy. One way to make walking more effective is to add hills, climbs, or intervals.

“Whatever you can do to increase the calorie expenditure is good,” says Sacerdoti. “Uphill walking is excellent for this, be it an incline on a treadmill, or a brisk walk up a hill – anything that gets your heart rate pumping a little faster will help you burn more calories. Also, walking at an incline reduces the impact on legs and joints.

“Adding in some power walking intervals, 5-10 mins at a time, will also provide a larger calorie burn. Weighted vests are good as they will make your body work harder, which means more calories spent, but be sure that weight is evenly supported so as not to interfere with your posture – posture is very important for getting the most out of your walk.”

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HOW CAN YOU SQUEEZE MORE WALKING INTO YOUR DAY?

Sacerdoti says: “Try getting off the train or bus a stop earlier, or walking the entire journey to work if the weather is good. Take the stairs at every opportunity you can – this is also excellent for your glutes. Meet up with friends for a stroll in the park and take lunchtime walks. Anything in nature will immediately boost your mood too, so it’s a win-win!”

As with any exercise, the key to being consistent is finding something that works for you. So mix things up with different types of walking workouts – intervals, hill climbs, short and fast walks, and long ones over different terrains.

Sacerdoti adds: “As with any exercise, form is important. To get the best out of your walk, activate your core with your back nice and straight, shoulders square, and head up.

“Engage your glutes with each stride, landing on your heels, rolling forward, and pushing off with your toes. It’s important to stay hydrated, and most definitely worth investing in a good pair of shoes to help improve posture and avoid injury. And don’t forget to stretch when you get back from your walk.”

And if walking isn’t really your thing, don’t worry! Our pieces on ‘is running well for weight loss? (opens in new tab)’ and ‘are exercise bikes good for weight loss? (opens in new tab)’ are brilliant if you’re looking for a suitable alternative to stay fit and healthy.

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How to Use Turmeric for Skin Allergies

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How to Use Turmeric for Skin Allergies
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The golden spice turmeric has been used medicinally since ancient times. Curcumin, a therapeutic ingredient of turmeric, is mainly responsible for its health advantages. Curcumin possesses anti-inflammatory and antioxidant properties as a result of its chemical composition.

Although modern science is only beginning to investigate turmeric’s benefits, many people think it has a number of applications for the skin and allergies as well. The complexion may appear glowing and smooth because of these qualities. Likewise, people also think that turmeric can restore your skin’s natural radiance.

Curcumin, a powerful anti-inflammatory ingredient present in turmeric, helps to control allergy symptoms and reduce inflammation. You can use turmeric to cure moderate symptoms of allergic responses, though the best course of action relies on how severe your illness is. To discover if the herb benefits your allergies, you might want to give turmeric a shot at home. We are going to explore, the effectiveness of curcumin for allergies, how it acts, and its applications in depth here.

The Healing Power of Turmeric

The curcumin in turmeric can speed up the healing of wounds by reducing oxidation and inflammation. Additionally, it lessens how quickly your body reacts to skin wounds. Your injuries will heal more rapidly as a result. There have been many studies that show that turmeric helps collagen production and skin tissue tightening.

The publication Life Sciences advises the application of curcumin as part of an optimal formulation for treating skin sores. Curcumin also speeds up the process of wound healing since it encourages the creation of the growth factors necessary for wound healing. Therefore, you should regularly take the best turmeric supplement with black pepper if you suffer from skin allergies.

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The following are several ways that turmeric can help you manage your allergies. So, let’s take a look at some ways turmeric relieves allergies:

Helps in Curing Skin Problems

Turmeric’s anti-inflammatory and antioxidant properties may benefit your psoriasis by reducing flare-ups and other problems. According to the National Psoriasis Association, you can take it directly or as a supplement. The organization advises consulting a specialist about the right dosage before attempting it. If you want to lessen pimples and any resulting marks, you might want to give a turmeric facial mask a try. The anti-inflammatory properties can relax the skin and target your blackheads. Scarring is also thought to be lessened by turmeric. Your face may benefit from this mix of applications if you have skin problems.

If you want to lessen acne and scarring, you might want to give a turmeric face mask a try. The anti-inflammatory properties can relax the body and target your pores. There is also a belief that turmeric can help to reduce bruises. Your face may benefit from this mix of applications if you have skin problems. A herb called neem was combined with turmeric in an earlier trial to cure scabies. Scabies is a skin rash-producing disorder brought on by tiny parasites.

Research on turmeric’s potential to treat various skin problems is insufficient to draw firm conclusions. However, alopecia, eczema, lichen planus, as well as other skin conditions may benefit from its use. A study published in Therapeutic applications Research suggests more investigation into turmeric’s impact on various skin diseases. The study of turmeric as a skin remedy is gaining popularity.

Healthy For Asthma Patients

Turmeric can cure allergies and asthma; the polyphenolic flavonoid curcumin, a component of turmeric, can regulate your immune response and stop mast cells from releasing histamine, which causes an inflammatory reaction and itching.

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Helpful in Rhinitis

There’s also a way to treat allergic rhinitis with turmeric. Curcumin can help with sneezing, runny nose, and other allergic rhinitis issues. People with persistent seasonal allergies saw curcumin improve nasal circulation in a two-month study.

Beneficial For Itching

Therapeutic curcumin is a good anti-itching treatment, according to a mouse study. It might lessen itchiness brought on by histamine release. The capsaicin receptor was inhibited by curcumin in mouse nerve cells. The blistering and unpleasant feelings are caused by TRPV1 neurons.

Turmeric can assist in keeping your skin healthy when applied topically and when consumed orally. This herb possesses antibacterial and anti-inflammatory qualities. It aids in the treatment of several skin disorders, including vitiligo, alopecia, eczema, hypersensitivity, and pimples. But for the best and most immediate results, use turmeric curcumin with Bioperine, as it gets absorbed by blood faster.

Before We Part!

There is little preliminary evidence to back the utilization of turmeric or its main ingredient, curcumin, to cure allergies, despite its possible health advantages. As a result, ground turmeric has a long history of usage in herbal remedies and is healthy to use. The topical solutions that contain turmeric often have the advantage of being suitable for both adults and children. Before consuming turmeric supplements, always consult a medical practitioner.

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What is Modafinil?

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What is Modafinil
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A medicine that helps people feel more awake is called modafinil.

The extreme drowsiness brought on by sleep apnea, narcolepsy, or working nights sleep disorder can be treated via buying or order modafinil.

In addition to the uses described in this medication guide, modafinil may also be utilized for various other functions.

Cautions

If you have ever had any kind of skin rash or allergic response while using modafinil or armodafinil, you should avoid it (Nuvigil).

Skin responses have been linked to the use of modafinil, and some of these reactions may be severe enough that they need medical attention in a hospital setting. If you develop symptoms such as a rash, hives, blisters, peeling skin, mouth sores, difficulty swallowing or breathing, fever, swelling in your legs, dark urine, yellowing skin or eyes, or swelling in your face, you should immediately stop taking this medication and seek emergency medical attention.

You Must Read This Before Taking This Medicine

Do not use this medication if you have ever had an adverse response to modafinil or armodafinil, including but not limited to a skin rash (Nuvigil).

Telling your doctor if you have any of the following conditions can ensure that buy modafinil is a safe choice for you to take:

  • chest pain is known as angina;
  • cirrhosis or another kind of liver disease;
  • kidney disease;
  • hypertension, cardiovascular disease, or a family history of heart attacks;
  • a family history of schizophrenia or another mental disorder; or
  • previous struggles with alcoholism or drug addiction.

It is unknown whether or not this medication may cause damage to a developing baby if used during pregnancy. You should consult your doctor if you are pregnant or trying to get pregnant.

Before ordering modafinil, there is some evidence that decreases the effectiveness of several birth control methods. During treatment, you may be unable to rely on hormonal contraception (including tablets, injections, implants, skin patches, and vaginal rings) to prevent you from becoming pregnant. While using modafinil, it is important to discuss with your healthcare provider the most appropriate forms of birth control for you.

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It is unknown if modafinil is excreted into breast milk or whether it may be harmful to a baby who is being breastfed. If you are breastfeeding a child, you should let your doctor know about it.

It is illegal for anybody less than 17 years old to take the wakefulness-promoting drug modafinil.

The best way to take modafinil

Always be sure to follow all of the instructions on the label of your medication. It is not safe to use modafinil in higher or lower doses or for a more extended period of time than what is indicated. Modafinil will likely become addictive. Never, ever give modafinil to another individual, particularly someone who has a history of abusing drugs or developing an addiction. Keep the medicine in a secure location that will not be accessible to anybody else. It is against the law to sell or distribute modafinil in any form. To avoid being sleepy throughout the day, you should take modafinil first thing in the morning. If you need to address sleep disturbances during the workday, you should take it an hour before your shift begins. It would be best if you read all the patient information, prescription guidelines, and instruction sheets sent to you. If you have any questions, you should ask your doctor or pharmacist. Either with or without the meal is OK when taking modafinil.

In most cases, the duration of modafinil treatment is no more than 12 weeks. When treating drowsiness brought on by obstructive sleep apnea, a CPAP machine may be utilized in addition to modafinil. While you are sleeping, this device, which consists of an air pump coupled to a mask, will push pressured air into your nose in a gentle manner. Although the pump cannot breathe for you, its mild push of air may assist in keeping your airway clear and preventing blockage. If your doctor has not instructed you to cease using your CPAP machine while you sleep, you should continue to do so. The most effective therapy for your issue would be a mix of using a CPAP machine and taking modafinil. Modafinil will not address the underlying causes of obstructive sleep apnea, nor will it heal the condition itself. Always be sure to follow the advice given to you by your doctor for any further therapies for this condition. Even when taking modafinil, you should see your physician if you are still experiencing extreme drowsiness. Taking modafinil is not a replacement for obtaining the recommended sleep each night. Keep at room temperature and away from heat and moisture while storing. Maintain a record of the quantity of medication consumed from each fresh bottle. Because modafinil is a substance that may lead to addiction, you need to be aware if somebody is misusing your medication or taking it without a prescription.

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Author: Dr. Pulakhandam graduated from the Mahadevappa Rampure Medical College in 1993. She works in Pensacola, FL and 4 other locations and specializes in Child and Adolescent Psychiatrist, Psychiatry and Adult, Child/Adolescent Psychiatry. Dr. Pulakhandam is affiliated with Lake Charles Memorial Hospital and West Florida Hospital.

 

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Finding the Right Coupons for Meal Time

Madison Franz

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Finding the Right Coupons for Meal Time
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A family meal plan isn’t complete without coupons. Coupons are savings you have to seek out, so they reward intrepid planners by slashing the costs of a variety of different foods. Coupons aren’t limited to the grocery store, either. Many takeout and delivery options have coupons that can provide an affordable and tasty meal on busy nights. From complete takeout feasts to mix and match pizza deals, here’s how to find the best coupons for your family’s needs.

The Power of Coupons

Are coupons really a better deal? The answer is a resounding yes. That’s because of the secret of coupons: Most of the restaurant’s customers don’t look for them or use them, opting to simply pay full price. This allows savvy meal planners to cash in on discounts that chains and restaurants can’t offer on every single order without losing money.

The Value in the Product

When considering your dinner and coupon options, it’s tempting to look at the total cost above all else. However, the total is only half of the equation when it comes to making dinner decisions. You also have to look at the value of what you’re getting for that amount.

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For example, coupons for a small fast-food family dinner may total less than other options, but what are you receiving for that price? Can you use the dinner for leftovers? Is there a vegetable anywhere in sight? Probably not.

Papa Johns coupons, on the other hand, provide enough food for leftovers and are made from quality ingredients. Good pizza will survive a few nights in the fridge or half a day in a lunchbox. Look for deals that you can get more than one meal out of and foods that are made from filling ingredients.

Where To Find Coupons

To find current coupons for premade dinners, it’s best to check a variety of sources. Some of these include:

  • Paper coupons delivered weekly in the mail
  • The ‘coupons’ section of a restaurant’s website
  • Searching Google for a restaurant’s name plus the word ‘coupons’
  • Downloading a restaurant’s app to your phone
  • Following a restaurant on social media
  • Joining a restaurant’s loyalty program or mailing list
  • Using a coupon-finding browser extension such as Honey
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Remember that coupons and deals are always changing, so check frequently for deals that will suit your family. One advantage of using coupons over other food cost-cutting methods is variety. With rotating deals, your family won’t be stuck eating the same meal week after week.

Meals for Your Family

One of the biggest daily stressors for many families is what to serve for dinner. Coupons are an important tool to make this decision easier.

Remember that what you’re getting out of the deal is as important as the price on the coupon. Think beyond the grocery store checkout aisle and use coupons to make the occasional takeout meal an affordable treat that takes the pressure off of the cooks in the family. After all, free pizza is a dinner even the pickiest eaters can agree on.

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