Natural Cures For The Different Thyroid Gland Problems

The thyroid is a hormone that is vital for the proper functioning of the human body. The hormones that it produces are known to have influence on the metabolic processes of the body in different ways. The disorders of the thyroid can range from an enlarged gland which is a form of goiter and it could even be a life threatening cancerous ailment. The common problems of the thyroid involve the abnormal production of the different thyroid hormones. If the hormones are produced in excess then the condition that is created is known as hyperthyroidism. If the hormone production is insufficient due to the malfunctioning of the thyroid gland it usually leads to hypothyroidism. The effects of both conditions are not pleasant and are uncomfortable. However, if the thyroid problems are diagnosed and treated well the problems are managed well.

Causes Of Thyroid Problems

The causes of thyroid problems can be several. The causes of hyperthyroidism are different from the factors that bring in hypothyroidism.

Graves disease is a condition that is auto immune by nature and it is known to be caused by the over activity of the thyroid gland Toxic adenomas are known to occur when nodules develop inside the gland and they begin to secrete the thyroid hormones in excess. This upsets the chemical balance in the body. Goiters are formed due to the several nodules developed. Inflammation of the thyroid may cause the glands to leak out excess amount of the hormones. That leads to hyperthyroidism which is temporary in nature. There might be a malfunctioning of the pituitary gland due to which thyroid gland problems occur There could be a cancerous growth in the thyroid gland for which such problems occur Hypothyroidism on the other hand, is due to the underproduction of the thyroid hormones There are autoimmune disorders which bring on such a thyroid gland condition When the thyroid gland is removed as a treatment for the hyperthyroidism then one may suffer from hypothyroidism Excess amounts of iodide such as found in sinus medicines or in dyes used in X-rays lead to exposure to too much iodine and that in turn leads to hypothyroidism. Lithium is a drug that can also induce hypothyroidism

Symptoms Of Thyroid Problems

It is estimated that millions of people around the world suffer from thyroid problems but they are often unaware of the same. There are certain signs or symptoms that are telltale signs of suffering from a thyroid problem which needs to be brought under treatment and attention.

Joint or muscle pain is usually experienced in joint and muscles as well as the carpal tunnel syndrome might develop in the hands or arms There might be a swelling in the neck which shows that the thyroid gland had enlarged visibly. That is a sign of goiter which is a symptom of an ailing thyroid gland Hair loss is a common sign associated with thyroid problem Skin is dry, scaly and thick in hypothyroidism while in the opposite case, the skin is thin and fragile. Bowel movement problems are also associated with thyroid problems Infertility problems are also associated with a malfunctioning thyroid

Home Remedies For Thyroid Problems

In most cases it is seen that the thyroid problems are due to an autoimmune condition that develops in the patient. Here the source of the imbalance has to be sought out and that has to be cured. If the medication that suppresses the symptoms are only resorted to, then the wrong approach is taken. The autoimmune condition can be addressed by making changes in the diet and lifestyle of the affected person.

1. Saying No To Sugar
Those who suffer from hypothyroidism usually face crippling state of fatigue as well as brain fog. In order to clear the mind they rely on substances like: Sugary foods is resorted to such as sweet meat and other treats

 Caffeinated drinks These two kinds of food substances and beverages are known to be non nutritional. They can burn out the thyroid gland as well as destabilize the blood sugar levels.

2. Remove refined carbohydrates from the diet

Refined carbohydrates which are made of white flour are known to be sources of easy sugar. These elevate the blood sugar levels and destabilize the system. Whole grained carbohydrates need to be consumed Non starchy vegetables should be added to ones diet

3. Increase protein intake

The thyroid hormones are transported by the protein to all the tissues. Hence, one should include protein in every meal: Nuts or nut butter should be consumed Grass fed lean meat, fish and eggs Legumes

4. Include healthy fats in your diet

It is said that fats as well as cholesterol act as precursor to hormonal pathways being created. One needs to ensure that sufficient fat as well as cholesterol are included in ones diet Olive oil is an instance of natural and healthy fats Ghee flax seeds cheese

5. Ensure enough of nutrients

It is needed to up the intake of food items that are rich in minerals as well as micronutrients such as: vitamin D iron omega-3 fatty acids selenium zinc copper iodine

6. Importance of iodine supplements

It is said that insufficient iodine causes hypothyroidism but that is not always the case. Safe sources of iodine are: iodized salt seafood sea vegetables Foods To Avoid With Thyroid Problems Foods To Improve Thyroid Problems

7. Increase secondary sources of iodine in diet

Even if one is not suffering from iodine deficiency, it is good to increase intake of the following substances: eggs spinach garlic mushrooms lima beans and others

8. Remove gluten from diet

It is said that gluten has a molecular composition that makes it similar to the thyroid tissue. Hence, gluten can increase the autoimmune disorder: stop consuming gluten rich wheat based items read food labels to ensure that you buy items that are free of gluten

9. Eat goitrogens in moderation

Such foods are considered to interfere with the normal functioning of the thyroid. These include: cabbage cauliflower broccoli strawberries radishes and others Even if these food items are consumed they can be in the cooked form when the goitrogenic compounds are broken down.

10. Opt for food rich in glutathione

It is known to be a powerful antioxidant which is known to strengthen the immune system food such as asparagus, squash, grapefruit are known to help the antioxidant to be produced in the body the goitrogens are known to help replenish the levels of glutathione

11. Avoid foods that aggravate inflammations

address food that one is sensitive to if there are food that cause inflammation to surface then such food items are best avoided as they also increase the autoimmune response

12. Check up on probiotics

Probiotic will also help to ensure that the gut bacterial supply is healthy which in turn will keep the autoimmune response down: add on probiotic enriches drinks and food items yoghurt is a good example of such a food item which can be added to most meals

13. Reduce stress

Stress is known to have a role to play in upping the autoimmune responses in the body. it is imperative that one practices several relaxation techniques which will help to reduce the stress levels and keep the thyroid functions as close to normal as possible

14. Use a thyroid collar

Such a device will help to protect the gland from exposure to harmful rays such as the x-ray or the laser if you are getting any kind of treatment. It is best to use such a collar when going out

15. Increase intake of organic food substances

It is advisable that organic food substances are made a part of the diet: Such food items consist of the necessary nutrients in their natural forms There is absence of harmful chemicals and pesticides which can cause adverse reactions

16. Increase raw food in your diet

Raw food will ensure that the nutrients do not get destroyed in the cooking process Raw fruits will deliver the necessary vitamins and minerals to the system without much loss

17. Use clay mask on face and neck

Such a mask will not only help to beautify your skin, it will help to keep the thyroid gland area clean: It will absorb all the toxins that might be lying on the skin It will close the pores and protect the neck area

18. Detoxify the system

Opt for a detoxifying cleansing or a diet from time to time: That will remove toxins from the system Speed up the performance of the thyroid and other glands and organs Are you facing problems of the thyroid gland? Are you seeking solutions that do away with chemicals and drugs? Find ways to lead a life keeping thyroid problems at bay.

Sleep Apnea Symptoms, Causes And Natural Remedies

Many of us do not think much about our bed partner who snores. If the snoring is loud enough to disrupt our sleeping, one does not stop to think that it might be a sign of sleep apnea in our partners health. While sleep apnea is treated by the right precautions and treatments, it is often not recognized for which one could develop further health complications. Those who snore loudly are suspected to suffer from this disorder which leads to the breathing being disrupted several times during sleep.

Causes Of Sleep Apnea

Sleep apnea can develop in children, young or old people as well as male or female. There are many risk factors that are linked to the obstructive or central sleep apnea symptoms: Excess body weight can lead to such a condition developing Hereditary linkage to someone who suffered from sleep apnea raises the risk of someone developing the condition People over the age of 65 have higher risk of developing such conditions Males have a higher risk genetically of developing sleep apnea Blacks or Hispanics have chances of developing such a condition among the different races If someone has the habit of smoking, one could easily develop sleep apnea Certain physical attributes increase the likelihood of having the ailment like receding chin, enlarged tonsils, thick neck, deviated septum In such cases the airway is usually blocked out or narrowed

an others

Symptoms Of Sleep Apnea

There are some symptoms of sleep apnea that indicate that one is suffering from such a condition for which they are having disturbed or fitful sleep: Those who suffer from sleep apnea usually snore loudly and their snoring is chronic. It will occur all the time. it is a ritual that is repeated One could snort, gasp as well a choke in their sleep. That is a dangerous thing for which treatment or intervention has to be taken up Another common symptom of sleep apnea is the pause in breathing. That puts pressure on the heart which can lead to serious No matter how much time one spends sleeping at night, one is bound to feel tired during the day and feel sleepy as well Waking up with a sore throat Fitful or restless sleep Visiting the bathroom frequently at night Feeling out of breath upon waking up Depression, irritability and mood swings every night and most bed partners get used to the noise

complications

[Also Read: Say Good Bye To Snoring]

Home Remedies for Sleep Apnea

While one may think that the symptoms and the signs of sleep apnea are scary, it is a condition that is treatable. There are many things that one can do in order to help themselves. Those who suffer from mild or moderate forms of the ailment can opt for certain home remedies. These mainly include making certain changes in the lifestyle in order to reduce the symptoms of sleep apnea.

1. Lose The Excess Fat

One needs to reduce the fat content in their body When fat content is reduced, the airways open up and the blockages are removed due to which sleep apnea symptoms go down It has been seen that excess body fat has a direct correlation to the sleep apnea symptoms

2. Reducing Weight
Taking up positive steps to reduce excess body weight will surely improve the condition. Reducing body weight can be achieved through: balanced approach of eating a healthy diet doing exercises and making certain lifestyle changes

3. Quitting The Habit Of Smoking

It is believed that sleep apnea is caused or aggravated when one is into smoking. Usually the air passageways are inflamed or blocked due to which the condition occurs. Smoking is known to increase the fluid retention in the throat as well as increases the inflammations in the air passageways If one gives up the habit of smoking, they will help to reduce the inflammation and reduce chances of fluid retention in th e air passageways

4. Avoiding Alcohol
Alcohol is known to relax the muscles in the throat along with other muscles of the body That is what interferes with the regular breathing in a person who is inflicted with the sleep apnea condition It is advised that alcohol be avoided before bedtime by such people. It would aggravate the sleep apnea condition

5. Avoiding Sedatives Or Sleeping Pills

Sleeping pills or sedatives are known to have similar effect on the muscles of the body as alcohol does These lead to the throat muscles relaxing which can interfere with the opening up of the passageways That in turn will lead to sleep apnea condition getting aggravated. It is best to avoid taking pills or medication to sleep. If one has trouble sleeping, they should resort to natural relation techniques.

6. Caffeine To Be Avoided Before Bedtime

Caffeine may have the opposite effect on the body as alcohol but it is harmful for those who suffer from sleep apnea condit ion If you are aware of someone who is suffering from sleep apnea symptoms, advise them to not drink coffee before sleeping

7. Heavy Meal To Be Avoided

It is advisable that one does not consume large meals immediately before bedtime Meal timings should be kept at least two hours prior to going to sleep That would ensure that the digestive process does not interfere with the regular breathing and allows one to sleep peacefully

8. Maintaining Proper Sleeping Hours

When one is suffering from sleep apnea, it is imperative that proper sleeping hours be maintained When one gets plenty of sleep the apnea symptoms go own If one sticks to a steady sleep schedule that will ensure that the body gets adequate rest Avoid caffeine and heavy meals within two hours of going to bed. Maintain regular sleep hours. Sticking to a steady sleep schedule will help you relax and sleep better. Apnea episodes decrease when you get plenty of sleep.

9. Sleeping Position
It is best that one sleeps on their side if they are prone to sleep apnea One needs to avoid sleeping on their back Gravity makes the tongue and the soft tissues to drop down and obstruct the air passages if one roles onto their back

10. Opting For The Tennis Ball Trick

In order to avoid falling back or rolling back on ones back while sleeping one can sew a tennis ball into a pocket which c ould then be attached to the back of ones pajama top. That will keep one from rolling back to ones back A pillow could be stuffed with tennis balls and wedged onto ones back

11. Keeping The Head Up

it is known that keeping the head up while sleeping allows the air to go in and out more easily For those who are prone to sleep apnea it is necessary to keep their head propped up. The head of the bed could also be kept elevated by four or six inches A special cervical pillow could also be used to prop up ones head

12. Opening Up The Nasal Passages Before Sleeping

It is a good idea to use a nasal dilator to open up the passages before sleeping at night One could even use a saline spray or a saline wash process A warm bath would also open up the air passages and help one to sleep better Prop your head up. Elevate the head of your bed by four to six inches or elevate your body from the waist up by using a foam wedge. You can also use a special cervical pillow.

13. Throat Exercises To Help Reduce Sleep Apnea Symptoms

Practicing different kinds of that exercises not only strengthens the lungs and the throat muscles, the air passages are kept open much more. As the muscles strengthen which surround the air passages they are likely to hold up and not collapse Pressing the tongue flat against the floor of the mouth and then brushing up and down with a toothbrush is an effective exe rcise.

14. Finger In The Cheek

A simple exercise to help reduce sleep apnea is placing a finger into one side of the mouth. The finger is held against the cheek and the cheek muscles are pulled in at the same time. It needs to be repeated for ten times on alternate sides The same sequence should be repeated three times for each side

15. The Kissing Exercise

One needs to purse their lips as if they are about to kiss. The lips need to be held tightly and then moved up and down and right and left. The sequence should be done ten times

16. The Balloon Exercise

By placing the lips on a balloon one should try to inflate the balloon as much as possible and repeat it without removing the balloon from the mouth

17. Trying Out Relaxation Techniques

Soft, soothing music will help one to relax and fall asleep It will help to regulate the sleeping pattern

18. Trying Deep Breathing Techniques

Deep breathing and regulating ones breathing through numerous exercises will help one to control their symptoms

Are you suffering from sleep apnea? Do you feel that you have no solution at hand? There are many effective remedies at home that can address this condition.

Treating Different Kinds Of Sleep Disorders At Home

Sleep disorders are problems faced by most of us at some time or the other in our lives. Many of us face depression at some point in our lives which keeps us awake at night. It could also be tension or stress for academic reason or at work. It could also be problems at the domestic front or in a relationship. Usually sleep is a time when all such thoughts crowd our minds. If we are unable to keep them away and sweep them aside, these thoughts trouble us and keep us awake at night. While for some sleep disorders may be temporary, for others it might become a regular affair. At such a point in time, the sleep disorder will have a negative impact on the health and other aspects of ones life. While the cause of sleep disorders could be several, one needs to realize the symptoms and seek intervention to stop such sleepless cycles.

Causes Of Sleep Disorders

The causes of sleep disorders could be several. One needs to go through the details of the different causes and identify the one cause which could be applicable for one:

Insomnia insomnia is a common form of sleep disorder. Here one is unable to get sleep, at least the amount that is necessary in order to wake up feeling refreshed. That is a common complaint that most insomniacs have. It could be brought on due to lifestyle choices, medications taken and other reasons

Sleep apnea is another common sleep disorder. Here the breathing stops temporarily due to a blockage that forms in the upper air passageways. As the pauses in breathing interrupt the sleep, one may be waking up every hour or more through the night. This disorder is a life threatening one and hence, needs to be addressed after the right symptoms are recognized

Restless legs syndrome is another form of sleep disorder where the person experiences a tingling or irritable sensation in the legs and an urge to move the legs or arms. Narcolepsy is another form of sleep disorder where one may suffer from attacks of acute day time sleepiness. One may fall into heavy sleep or even start dreaming before they are fully asleep. Other causes of sleep disorders are brought on by jet lags, different shift timings at work, delayed sleep phase disorder

Symptoms Of Sleep Disorders

There are many symptoms of sleep disorders and they vary as per the causes:

When one is suffering from insomnia they will face problem falling asleep at night They will find their sleep to be light, fragmented and suffer from low energy and sleepiness throughout the day When one is suffering from sleep apnea, they might not remember running out of breath and waking up several times during the night but they will feel tired and exhausted throughout the day Other symptoms include legs feeling restless through the night, sleeping at odd times during the day, falling asleep at work and so forth

Best Home Remedies For Sleep Disorders

It is important to keep in mind that, sleep is a barometer of good health. In order to function at our optimal levels and stay the peak of health, we need to have restful sleep. If we have disturbed and restless sleep at night, w will end up being irritable, sleepy, exhausted and function at low levels of productivity at work. Hence, the following home remedies can be resorted to for ensuring a proper sleeping cycle.

1. Seek Relief From Pain

If you have pain or discomfit then you will have problem falling asleep. Thus, no matter what the cause of your pain is, if you are taking medication for it, ensure:

That you take it an hour or two before you go to sleep Do not consume caffeine after or before such medication

2. Take A Warm Bath Before Going To Bed

If you have trouble falling asleep or you wake up during the night, you could take a warm bath before bedtime. It would help you to:

Relax Soothe the muscles and release tension from the body

3. Doing Stretches
When you have had a hectic or tiring day you need to stretch and loosen the muscles. If you went for a jog or a run in the evening, it is imperative to cool down and do stretching exercises. That will help to ensure:

The body is not overworked The muscles are relaxed

4. Try Yoga
Yoga is known to have wonderful effects on the body and mind especially to relax.

Yoga is known to improve blood circulation It helps to tone and relax the different parts of the body It puts the mind to ease and helps to address anxieties and tension

5. Losing Weight
One needs to put in effort to lose weight if they are suffering from sleep apnea:

When sleep apnea arises it is mainly due to the lumps of fat making the air passageways small When one loses weight the air passageways open up more, the throat muscles are more toned

These efforts will help one to find much relief from the disorder of sleep apnea

6. Change The Medication You Take

You might be taking some prescription pills that are interfering with your sleep:

Seek advice of doctor to change the medication Put a stop to medication that is interfering with your sleep cycle

7. Overcoming Jet Lag

When you have traveled from one time one to another, your body will take time to adjust itself to the sleeping time in the new zone. Hence:

you need to allow yourself to sleep at the time when you feel sleepy allow the body to get adjusted to the new time zones and the sleeping cycle will be restored

8. Stop The Midnight Snacks

You should not consume food late at night as that will interfere with the sleep cycle.

When one consumes food late at night the system gets engaged in digesting the food The surge in blood sugar levels will keep one awake at night

9. Reduce Intake Of Caffeinated Drinks

One should reduce the intake of caffeinated drinks. That will keep one awake longer in the night:

They will have more difficulty falling asleep Dehydration might make one get up to drink water

10. Alcohol Drinks To Be Limited

While most people drink late in the evening or at night, it actually interferes with their sleeping pattern.

One may feel the need to urinate more often

They might not be able to sleep soundly

11. Music Could Help

It would surely help to listen to soothing music if one is trying to fall asleep:

The music will help one to relax The music should not be loud or fast but soft and melodious It should be comforting and relaxing to ones mind

12. One Needs To Avoid Nicotine

Tobacco is known to work as a stimulant for the nervous system. Thus:

One should not smoke too late into the evening They should avoid smoking too much as there are adverse effects of smoking that makes the body restless in general

13. Keep Up The Iron Content

There are many who face sleep disorders that stem from the restless legs syndrome. For them, it is best that iron levels are increased in their diet to keep the restless leg syndrome at bay:

Have more of spinach Red meat in moderation Increase intake of whole grain foods which will help to address deficiency in vitamin E

14. Keep The Bedroom Atmosphere Peaceful

One needs to keep the bedroom a peaceful place where one does not conduct active activities.

One should avoid watching loud television while falling asleep They should not listen to loud music or have others having loud conversations in the same room

The bedroom should be used only for sleeping and intimate moments.

15. Make The Bed Comfortable

Ensure that the bed is right for you to fall asleep easily:

If the bed mattress is worn down and hard, then get it replaced If the pillows are too light and not spongy enough, one might not feel comfortable around the head or neck area

16. Maintain Sleeping Patterns

One should keep their sleeping time fixed or within a certain limit:

A regular sleeping pattern will ensure that you fall asleep and wake up at same time of a day It will ensure that you get adequate eight hours of sleep at least

17. Have A Bed Time Ritual

When children have trouble falling asleep, you need to establish a ritual which will help them sleep more easily:

Give them a warm bath Read them bedtime stories

18. Try Melatonin

It is a hormone that is known to control our biological clock and sleeping patterns. You could try different ingredients that help to boost the level of this hormone in our body:

You could take up valerian to up the hormone levels Other natural supplements which promise to raise these levels and help you sleep better

Are you suffering from one of the sleeping disorders? Why not try one or more of the several home remedies mentioned above? They will surely bring relief.

Ultimate Yoga Poses to Get Rid of Back Fat

While theres no miracle move to diminish back bulge, its still important to strengthen and tone the muscles in that area of the body. As you begin to lose weight from all the cardio youre doing, youll reveal slim, chiseled muscles waiting underneath. Here are nine yoga poses that will target all the areas of your back.

Side Fierce
What it works: Glutes, quads, and upper back

Stand with your feet together. Inhale to bend your knees and lower your hips as you raise your arms overhead, coming into Fierce Pose. Exhale to cross your right elbow over to your outer left knee. Press your palms together and actively push your bottom elbow against your thigh to lift and rotate your chest up, increasing the twist. Pull your right hip back slightly, making sure both knees are parallel.

Stay for five breaths in Side Fierce, then inhale as you press into your feet and lift your torso, rising back into Fierce pose. Exhale to cross your left elbow over your right outer knee, holding for another five breaths on this side.

Warrior 3
What it works: Back and shoulders

Stand at the front of your mat with both feet together. Shift weight into your left leg and kick your right leg behind you, balancing with your torso parallel to the floor. Extend your arms straight in front of you. Draw your navel toward your spine and hold Warrior 3 for five breaths.

Half Moon
What it works: Back and sides of the torso

Begin in Downward Facing Dog. Step your right foot forward between your hands, and rise up into Warrior 1. Then open your hips, arms, and chest into Warrior 2 Pose. Place your left hand on your left hip and stretch your right arm straight out, creating length through the right side of your body. Shift weight into your right foot, and lift your left foot up. Plant your right palm flat on the ground under your shoulder. Bend your right knee or use a block if your hamstring is tight. Try to distribute your weight evenly between your right hand and foot. Look down at the ground and bring your left arm straight up. When youre ready, look up toward your left hand. Hold for five breaths, then try Half Moon on the left side.

Straight-Arm Triangle
What it works: Legs, core, upper body

From Down Dog, step your right foot forward, rising into Warrior 1. Straighten the right leg, and extend the right arm out as far as you can past the right toes. Lower the right hand to the floor in front of the right shin (rest it on a block if you need to). Shift weight back into the heels, stacking the shoulders, extending your upper arm over your ear so its parallel with the fl oor, and coming into Straight Arm Triangle. Try to extend through both sides of the ribs equally, drawing the navel toward the spine. Hold like this for five deep breaths. Then rise up and repeat on the left side.

Side Plank
What it works: Back, abs, sides of the torso, and arms

Begin in Downward Facing Dog. Step both feet together so your big toes are touching. Move your right hand over to the left so its at the top center of your mat. Roll over to your right side and plant your right heel down, balancing on the outside edge of your right flexed foot. Reach your left arm straight above you or extend it over your ear. Stay here in Side Plank for five deep breaths, trying to keep your core strong and the pose steady. Repeat this pose on the left side.

Dolphin Plank
What it works: Abs, back, arms, and shoulders

From Down Dog, lower onto your forearms and walk your feet out. Your body should be in one straight line with your shoulders directly above your elbows. Hold Dolphin Plank for five breaths.

Bow
What it works: Back

Lie flat on your stomach, pressing your belly button into the floor. Bend your knees and reach for the outside edge of your right ankle, and then your left. Once you have a firm hold of each ankle, try to keep your toes together, either pointing or flexing your feet. Inhale to lift your feet and thighs up as high as you can, and shift your weight forward so that youre resting on your navel instead of on your pubic bon e. Hold Bow Pose for five deep breaths.

Locust
What it works: Back

Lie on your belly with your legs together. Place your arms by your sides so your palms are facing up. As you inhale, lift your legs, head, and upper body off the floor. Your hands remain on the floor for support. As you breathe, try to relax your shoulders and the muscles in your booty. Extend the crown of your head away from your toes, lengthening as much as you can through your spine. Stay in Locust Pose for five breaths, and then release back to the mat.

Wheel
What it works: Back and upper body

Lie on your back, bend your knees, and place your feet flat on the ground (heels as close as possible to your booty). Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your feet. Inhale, press into your palms, and lift your head, shoulders, and hips off the ground, holding Wheel Pose for five deep breaths.

Morning Mistakes That Slow Down Metabolism

Morning is the best time to affect ones metabolism process. Metabolism is the rate of burning of sugar and release of energy. The rate at which the energy provided by the food in our system is used up is determined by our metabolic rate. If the metabolic rate is sluggish it leads to accumulation of fats and sugars in the system which in turn leads to weight gain. If you have a high metabolic rate, you will be able to burn off calories faster and be able to ward off the extra weight. Metabolic rate is influenced by different factors such as genetics, weight and age. Even though these factors are out of our control, there are many ways we can influence our metabolism levels. The right choices will lead to the metabolism rate firing up or fizzling down. If you are targeting weight loss, there are certain mistakes which you might be making resulting in slowing down of the metabolism rate.

Eating Too Late

This is a mistake that many people make. Most people do not have time to have breakfast when they rushing off to work or to drop the kids off to school. However, it has been seen that skipping breakfast can be worse for your health. It makes the metabolism rate slow down for the day. As the body is not provided adequate amount of food, the brain signals to the body to conserve energy. Accordingly the fats are stored up instead of getting burnt off. It is imperative that one eats within an hour of waking up. That sparks off the metabolic process called thermogenesis. This turns the food that is eaten into energy. That also makes it ideal to opt for high protein and even calorie laden food items during breakfast rather having it for lunch or dinner. If you feel like having a donut after having an omelet of egg whites, you might as well pack it in with an early breakfast so that you will burn it off during the day.

Not Exercising
Research has shown that one keeps burning calories even after 24 hours after workout, especially when one does resistance training form of exercises. Research also has proven that exercising in the morning leads to more calories being brunt than exercising at any other time of the day. Thus, if you wish to get an effective exercise without going at it for hours, plan a short and quick workout early in the morning. You could get up and go for a run or a walk as suits your physical activity need and preference. When you do high intensity cardio interval training you challenge the fat burning genes more. As a result, the post workout calorie burn is much more. Doing cardio vascular exercises early in the morning on an empty stomach will prove most effective in reducing fat and weight.

Not Doing Resistance Training

Most people think that resistance training is not for them. They feel that cardio vascular exercises are enough to keep them fit. While that is true in most regard, if you wish to develop lean muscles and want to keep the fat burning process going even after you have stopped exercising. It would be wiser to start doing strength training. Strength training involves working with weights but one can even do other forms of resistance training such as high intensity interval training. That leads to similar effects as weight lifting exercises. These kinds of exercises work on the muscle groups and lead to wear and tear. As the muscles start to recover and rebuild themselves, they burn the fat cells in order to get energy. During the time when you rest, the muscles are repairing themselves and burning calories at the same time. Thus, a metabolism boosting workout even for ten minutes included in ones morning exercise routine will keep the calories burning through the day. These are some of the great ways one can boost their metabolism. If you are not doing these activities, you are missing out on stepping up your metabolic rate. [Don't Miss - Top 5 Reasons For Morning Exercises] Is weight gain weighing you down? Does it not seem to help no matter what measures you take? You need to understand the natural processes within your body with respect to fat burning. The kind of food that helps to burn fat, increase the metabolic rate more need to be known in order to affect weight loss. Again, eating the right food at the right time as well as doing the right amount of physical activity will keep the metabolism active. Even if you are born with a sluggish metabolism, you could do many things to step it up and make it work to your advantage in order to help you lose the fat and keep off the extra weight.

Top 5 Reasons For Morning Exercises

Without any knowledge about the actual reason there are many people who simply follow others when it comes to doing workouts early in the morning, there are several who think that doing these training sessions early in the morning will leave them to spend their rest of the day with all other tasks or only because people tend to wake up in early hours of the day. For all those fitness freaks who tend to choose workout during morning should be happy to know that there is a special reason for this especially for all those who are into sports. Going with the choice of workout is to increase the ability of putting up much better performance also improvising on their attitude. It is necessary that the athletes who desire success should be disciplined which is found mostly among those who get up early for workouts or training sessions. Though it is slightly difficult to get used to the idea of waking up before the sun itself does there are many who have understood the advantage of waking up with this routine helping them put up much better performance throughout that day. Getting into the scientific reasons there is no denial to the fact that body becomes more efficient after appropriate rest which usually is in higher rate when the body gets sleep at night making the body set out to firing continuously for any challenge. Proper rest will also ensure that the body will be more focused on the tasks that are lined up ahead for the day apart from this they also are known to prepare an individual for any sort of competitions. However this is not all to the task of setting up alarm to wake up early and jumpstart the day with positive energy there are several other reasons which have huge contribution to even losing fat and help in meeting all the targets set for being fit. Reasons to get ahead with workout early in the morning are stated below: 1. Focus: Starting a day early with proper training session will ensure that the individual will focus more on the important things which have to be dealt with at faster rate. They also are said to help in clearing the mind keeping it at peace for rest of the day giving sufficient time to plan entire day without letting go of anything. Also the time during exercise can be used to help in planning entire day out. 2. Prioritizing: There are many people who surely state their willingness to start exercising but they do not do so only since they have not chosen to give it higher priority among several other things which are to be done for that day. Getting up early will surely help them to fulfill their intentions giving the body proper health. 3. 4. 5. Be Positive: Getting up early and starting with workout is said to help in rushing the body with healthy hormones which is known as happy endorphins that are ultimately said to have positive effect even on the moods. Achieve: Starting out the day early and imbibing good habits will not necessarily need any other achievements instead the goal of being active for the day is sufficient that also has positive effect on improvisation of confidence levels in an individual. Metabolize: Starting out the day early with workouts are said to help in cutting down additional fat that has been stored in the body by choosing physical activity which will initiate the metabolism also forcing body to re-generate the energy levels in the body. For all those who are not satisfied with this reasons should be convinced with the idea that for all those who do not undergo any physical activity can go with some or the other activity irrespective of the day in which it is done. There are many people who find themselves to be at guilt for having let go of the chance to kick start their day with some sort of physical activity.

10 Minute Workout Cardio Body Fix

There are times when people tend to fit in a quick workout due to the fountain of energy which is rushed into the body is hugely required for the body based on its needs. There are several reasons as to why there is a need for 10 minutes workout to be included as part of daily routine.

Top three reasons for making time for a 10 minute workout:

To lessen the feeling of being too tightened which can be relieved with 10 minute workout giving a surge of energy into the body and giving sufficient time to set focus back on properly. 10 minute workout is often considered to be sufficient for those who do not have much time to spend for workout or have missed out on their daily routine. Doing some or the other exercise even if it is for 10 minutes is much better when compared to not doing the exercise at all. 10 minutes training session is also said to be effective when compared to not going with longer training sessions.

For this shorter session of training to show positive results it is suggested to put exclusive focus on one particular area of the body or even a type of exercise routine which will add flexibility to the body. Here is the 10 minute cardio workout routine which is said to show effective results for sure when followed as given below:

Pre-Cardio 2 Minute Warm Up

It is necessary that this warm up will loosen the body and increase heart rate to adjust to the upcoming exercises, this 120 seconds of warm up will be sufficient to ease the body for workout however this will also be needed exclusive focus when body feels all tightened up.

March on one spot for 30 seconds at the same time the arms also have to be moved in circular motion. Later march by bringing knees higher and swinging the arms. Stand with feet shoulder wide apart and do calf rises by rising up on toes and holding so for about a second before getting back to normal position. It has to be followed by squats which have to be done with legs held shoulder wide, for which the body has to be made into sitting back position like it is usually done when we sit on chair which has to be held for about a second after which the body has to be got back into standing position. Shallow lunges, for which a step has to be taken ahead and step backward with one leg, put bags on hips with a straight back take one big step ahead, slowly lowering the back get down the knee on ground which has to be held on for about 2 seconds which has to be even repeated for other leg.

Continuously jog in one place for about 30 seconds.

8 Minute Fat Burning Moves

Best thing about this cardio exercise is that they are much more operational also providing simple choice among huge list of exercises available which provide full body workout for the body also making it fun to work at. Below are some of the simple exercises suggested which will help in getting the heart to fat burning zone which not need any equipment, also it is suggested to make sure that each exercise will be continued for 30 seconds:

Jumping Jacks:
Keep feet together and stand up with arms on sides, take a step to the side then get back to former position. Same has to be repeated to other side as well, continue this alternately till the steady pace can be used to. Now add movement of swinging the arms while taking side steps then swing back the arms on to the sides while getting the feet together.

Power Jumping Jacks:

Stand with feet together and arms on the side then jump with both feet onto sides when the arms are brought up on to the head which forms the shape of star. Now get into squat position which has to be held so for about two seconds and get back into starting position.

Running:
Running on one spot where the knees are brought up while swinging the arms back and forth in perfect rhythm.

Sprint:
Start sprinting at one place but has to be done at faster pace which also is powerful at the same time.

Squats:
Stand feet with shoulder wide distance and make sitting position as if there is an imaginary chair which has to be held on for a second then getting back onto the standing position.

Burpees:
It is a combination exercise of squat, vertical jump and push up for which it has to start off with squat on haunches by placing the hands on floor. Now get into push up position by slowly lowering the chest onto the ground with the help of arms now get back up immediately which will finish up with pushups. Later the feet have to be got back into their initial position.

Side Step:
Start with keeping the feet together and leaving arms loosely on the sides, now take a step sideways to left while leaning forward at the same time reach with the right hand across to the body diagonally on left knee then tap with right foot on left. Get back to initial position while repeating the same with other side.

Speed Skaters:
Same movement used in side step can be used for this instead of stepping jumping has to be done both to the side and back for which even the arms have to be used as an alternative while trying to go with sideways with each jump. It has to be understood that each of this exercise has to be repeated two times since it is fun and creative once this routine is followed on regular basis which can be alternated to normal and regular exercise which is possible with 10 minute cardio workout.