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Thursday, November 5, 2020

Benefits of Swimming That Will Surprise You

Benefits of Swimming That Will Surprise You




Do you love spending your holidays in the swimming pool? Do you love swimming? What about its health benefits?

Whether you like it or not, but once you know the health benefits of swimming, you will definitely like it.

Benefits of Swimming
Health Benefits of Swimming

Swimming is the most popular outdoor activity in Australia. It is not only a fun or sports activity. It provides various health benefits.

Same as bicycling, swimming is also a cardio exercise. There are plenty of workouts you can try, but none are more satisfying than swimming.

From calorie burn and weight loss to strengthening muscles, improved lung functions, reduced early death, make you happier to improved sleep, swimming provides more.

Don’t think it is only summer fun, there are several benefits of swimming which will surprise you. So, when the temperature rises, you can jump into a pool with your bathing suit.

Today we will discuss how it can make you healthier physically as well as mentally!

Let’s increase our fitness.



Health Benefits of Swimming

Swimming is a low impact but highly effective exercise with many health and mental benefits. It is a very popular way to relax, feel better as well as stay fit.

Let's talk about the benefits of swimming, how many calories can it burn? can it improve your quality of sleep? does swimming help your asthma?

We're talking all that and more.


i. Swimming for Weight Loss

The important benefit of swimming is to burn calories and promotes weight loss. It is a great way to cut off the extra pounds with fun and happiness.

But, keep in mind that the amounts of calories you burn, it depends on several factors, such as your body weight, age, gender and intensity of swimming activity.

Generally, high-intensity aerobic exercise for one minute is equal to two minutes of moderate-intensity exercise and swimming is the most popular aerobic exercise.

Benefits of Swimming
Swimming for weight loss

On the other hand, men can burn up to 15 more calories than women during their workout.

Body metabolism also crucial in the calorie-burning process, the higher your metabolism allows you to drop more calories easier. Although, your body weight is very important while swimming. The more weight on your body, the more calories you burn.

If you are around 160 pounds, you have the chance to burn 423 calories after one hour of laps in the pool with moderate intensity. The same person can burn up to 710 calories with high intensity. 

The weight loss benefit of swimming helps us in various ways. Swimming boosts our metabolism and promotes fat burn. On the other hand, it increases muscle mass that also reduces body weight.

One-hour swimming burns calories almost as running with a low impact on joint health.

Know more topic: Breakfast Foods for Weight Loss


ii. Improves Cardiovascular Strength

Another vital benefit of swimming is strengthening the cardiovascular system.

The cardio exercises are involved with heart health and a better circulatory system. Swimming is one of them.

According to experts, swimming lowers blood pressure and helps to control hypertension.

Some experts also believe that this cardio exercise can maintain a healthy blood sugar level, which is too important to the vascular system.

Know more topic: How to Prevent a Heart Attack 


iii. Improves Function of Lungs

Among the several benefits of swimming, increasing lung capacity is one of the important. So, if you suffering from asthma, prepare to breathe a little easier with swimming.

It allows your lung capacity to flourish. Seriously, professional swimmers can hold their breath for a long.

Benefits of Swimming
Swimming expand lung capacity

During swimming, putting the head underwater and holding your breath expands lung capacity. Wider lung capacity means stronger lungs. It improves the breathing trouble in a normal individual also.

Additionally, a higher lung capacity has been linked to a reduced chance of cardiovascular disease, which promotes oxygen availability in the blood.

Although, enhancing lung function is a vital benefit of swimming in asthma, but keep in mind, if you are looking to swim in order to treat your asthma you may want to do it in a natural water body.

Some studies have shown that chemicals in swimming pools may actually cause your lungs to have a reaction.


iv. Whole Body Workout

During swimming, a variety of body muscles are under stress, which causes a whole-body workout.

The muscles are shoulders, forearms, upper back, glutes, core Abs, deltoids, and hamstrings. Even 30 minutes of swimming can serve as an intense full-body workout.

Training in a swimming pool can increase the health of your heart, help sculpt your muscles and build strength. this is especially beneficial for older people who are looking for a workout.

swimming is referred to as a low-impact workout. This is a physical activity that is less straining on your body than our usual workout.

Due to the moderate level of resistance, your body has to put up with strength training in water is much easier.

So, keep in the benefit of swimming and do it regularly.

Know more topic: Benefits of Planking


v. Helps to Manage Injuries

Another vital health benefit of swimming is helping to manage physical injuries. It is the best way of rehabilitation.

As we know, swimming is a low-impact, full-body exercise with a smooth healing process. During swimming, water will strengthen your muscles and ligaments.

Benefits of Swimming
Swimming manages injuries

The body surrounded by water gives you a great support system and improves body posture also. An improved posture reduces the risk of various injuries.

Especially for back injuries, swimming has some specific benefits. If your back has been hurt, try working backstrokes in the water as it is much more comfortable for you to move around.

The water puts very little pressure on your joints and muscles. So, those who suffer from arthritis experience less physical pain when swimming.

For people with multiple sclerosis (MS), swimming provides them great benefits.

According to a study, 20 weeks of swimming training significantly reduces pain in MS sufferers. would be happy to learn that the buoyancy your limbs experience while in the water make their exercises much easier.

In the case of paraplegia, a physical disability can limit your workout options. Here swimming is an ideal option due to providing support and resistance by water.

So, keep in mind the various benefits of swimming and put it in your daily workout routine.


vi. Makes You Happier

Not only physical, but the benefits of swimming will also make you mentally happy. Once you step into a pool, it's like an automatic mode booster.

Swimming reduces the symptoms of depression and anxiety. According to the study, it had been effective on 1.4 million adults in Great Britain.

Benefits of Swimming
Mental benefits of swimming 

The mood-boosting effect of swimming arises from endorphins. Endorphins are neurotransmitters produced by the central nervous system and act as a feel-good hormone.

During swimming, the calm and relaxing feeling of being underwater releases these compounds and reduces any stress you may have felt before you stepped into the pool.

Researchers evaluated that a 12 weeks aquatic workout program effectively improves mood.

In 2015, a study of over 100 people was surveyed before going swimming. 44 of them reported symptoms of depression and overall stress. After getting out of the pool only eight out of them claimed to still feel depression and stress.

It is also beneficial for those suffering from dementia. In 2014, another study concluded that elderly dementia patients who took part in the aquatic program showed an improvement in their mood by the end.

Know more topic: Potential Causes of Depression 

vii. Induces Better Sleep

An important benefit of swimming is improving sleep duration as well as quality.

According to a study over insomniac and older people experience improvement in their sleep cycle after regular swimming.

Another recent study has shown that the stress generates from other regular exercises, actually hurts your ability to sleep easier. But driving into your local pool can improve your quality of sleep significantly.

As per the study, one in four Americans develops insomnia each year. This means that 25% of the country's population can't sleep properly.

Researchers conclude that for anyone suffering from a sleep disorder, swimming can boost their ability to snooze. Unlike regular exercise, where the high-stress impact can greatly affect your body, water makes you healthy.

When swimming, you are stretching your muscles, burning calories and relaxing your mind all at once. This is what your body wants in order to fall asleep.


viii. Reduces Risk of An Early Death

Among the various benefits of swimming, this benefit can be catchier to you.

Swimming provides overall positive health impact, such as reduces blood pressure, improves the cardiovascular system, promotes weight loss, improves lung capacity.

All of these impacts combine to reduces the risk of premature death or early death. By comparison, regular swimmers are half as likely to die as non-swimmer.

In 2016, a study showed that 8 weeks of swim training is significantly effective on your blood pressure, the blood supply in the body and stiffness of blood vessels. People suffering from hypertension would greatly benefit from a trip to the swimming pool.

Pools are wonderful places to feel physical as well as mental relief.


ix. Safe During Pregnancy

Another benefit of swimming is its safe during pregnancy, unlike other traditional workouts.

Not only it is safe, but a recommended form of exercise in pregnancy by health experts. It is safe because the water supports body posture and weight.

Benefits of Swimming
Swimming during pregnancy

An animal study over pregnant rats showed that swimming can alter the brain functions of offspring. It may protect the fetus from hypoxic-ischemic encephalopathy (a neurological problem in the fetus).

Another study suggests that the chlorinated water of the swimming pool is quite safe for pregnant mother and the fetus.

On the other hand, in early to middle pregnancy, regular swimming can reduce premature birth and other congenital issues.

However, swimming is generally for pregnant women, but overactivity in the swimming pool is prohibited, which can lead to complications.

Before starting swimming or any other exercise in pregnancy, consult your doctor.


x. Stay Connected to Nature

Do you know, spending time with nature can boost your health in a variety of ways! We are talking about basking in the beauty of nature.

People over the age of 70 who spend time outdoors everyday report feeling less pain in their muscles and bones.

As we mentioned swimming pools can have a lot of chemicals floating around. If you are looking for a fresh take on life and would like more exposure to nature head for a lake or even an ocean.

Benefits of Swimming
Stay connected to nature

Spending time in a natural water body will promote your physical as well as mental health. Here is the benefit of swimming.

Could you imagine taking a dip in a cool lake, your body would be screaming thanks. Again, make sure that the water sources are not polluted.



Now, The Conclusion

From calorie burning to the whole-body workout, physical health to mental support, reduced back pain to better sleep, there are several health benefits of swimming present.

As we know, swimming is a low-impact, full-body workout and suitable for all ages, gender and fitness level.

It is a safe exercise option for older people, arthritic patients, people with multiple sclerosis and also a pregnant mother.

It is a stress management outdoor activity. There are some variations that are existing, such as freestyle, butterfly, backstroke, sidestroke, breaststroke etc.

Swimming also a great option for those who suffer from asthma, over-weight and insomnia.

Swimming is a safe activity for kids and an affordable activity.

However, make sure the water body is not polluted and always follow the safety rules during swimming.


Thank You.

Stay Connected to Healthcopia.

Stay Healthy, Be Wealthy.


Friday, October 23, 2020

Perfectionism Can Be Dangerous for Mental Health

Perfectionism Can Be Dangerous for Mental Health





Do you know, perfectionism can dangerous for you! Sometimes it becomes a mental disorder to many people. Are you a perfectionist or trying to be?

Perfectionism Can Be Dangerous
perfectionism disorder

Today we will discuss the negative effects of being a perfectionist and many more.


Practice makes us perfect. Trying to be the best is not the wrong thing. Continuous improvement (known as the technical term KAIZEN) always important in every part of life, either physical or mental.

But here we are talking about the perfectionist disorder. Good, better, best, never let it rest. Sometimes people have conditioned themselves to settle for nothing less than absolute perfection.

However, according to mental health experts, trying to be “perfect” simply an unrealistic expectation.

According to the psychology experts, try to do the best always admirable, but perfectionism has so many dark sides. When you passionately push yourself toward perfection, it can lead to disastrous consequences.

A study in 1989-2016, by researchers Thomas Curran and Andrew P. Hill adopted a broad definition of this mental state as “a combination of excessively high personal standards and overly critical self-evaluation”.

It can be characterized by the people who are always trying to be flawless, extremely negative reactions to mistakes, strictly self-criticism, doubtful about performance and ability.

On the other hand, those who are suffering from perfectionist disorder, they strongly believe that others are critical and demanding.


Why  It Is Dangerous?


As a social individual, we feel social pressure from various sources every time. The pressure may be economic or cultural expectations, which can lead to mental complexes.

So, try to be perfect is one of the results of these complexes. But, perfectionism with various social expectations can be especially damaging to the mental health of teenagers as well as young adults.

Finally, all of these create a very toxic loop in which we not only feel the pressure but also set our mind with the same toxin. The result is, our kids are not alright and our young adult is depressed, anxious.

Perfectionism Can Be Dangerous
Perfectionism promotes depression

In that case, the number of affected people almost the same in men and women.

Some experts believe that social media also plays a negative role in the rise of perfectionism.

In the modern world, it is more prior that how we present ourselves online. So, social media destroys our social life. It serves the feelings of insecurity and self-comparison in others.

Generally, perfectionist feels more guilty, anxiety, depression and more negative emotions than normal individuals. They experience more failure by pursuing the nearly-impossible goal of perfection.

It can lead to a burnout effect, which reduces productivity and motivation, absorbs your energy, increases the feelings of hopelessness and loss of stability.



The Darker Side of Perfectionism


Do you know, with mental health, perfectionism affects our physical health also!

Some people believe that it is a healthy motivator, which is a mistake. It linked with depression, anxiety, even suicidal attempts in the severe stages.

According to a study, more than 70% of people who died by suicide were suffered from a very high expectation of themselves. This toxicity really hit younger people hard.

Sometimes it can also raise the risk of Bipolar disorder.

Perfectionism Can Be Dangerous
Perfectionism can be dangerous

On the other hand, it promotes high blood pressure and other cardiovascular diseases also. It can increase the chances of death in those people who already suffering from diabetes.

Some studies suggest that there is a link between perfectionism and gut health. This mental illness increases ulcerative colitis, Crohn’s disease and other eating disorders.



Common Symptoms of Perfectionism

Perfectionist acts like a high achiever. But in reality, the exact opposite happens. There are some key differences also present between them. These are:


i. All or Nothing Thoughts

The most common symptom of perfectionism is all or nothing thoughts. They set a high goal and work toward them, but cannot satisfied with their actions, jobs and experience.

They only focused on their desirable perfect goal which is unrealistic most of the time. They will accept nothing less than perfect.

Unlike high achievers, perfectionists cannot enjoy the process of chasing goals. They think the goal is everything.

They think, if they can achieve their desired goal then they have all otherwise they have nothing, they are looser.


ii. Highly Critical

They are more critical than a normal individual, it is another symptom of perfectionism.

They only focus on their mistakes and try to fix the imperfections. They are more judgemental and harsher with themselves.

Due to their critical thoughts, the goal re not always reasonable.


Perfectionism Can Be Dangerous

iii. Fear of Failure

Another common symptom of perfectionism is fear of failure. All the time, perfectionists are afraid to fail.

However, failure is a part of life, but to them, it is always scary. Due to their scare, sometimes put off things until the last minute.

On the other hand, they make decisions driven by fear. They are also depressed about the unmet goal.


iv. Procrastination

It may seem contradictory to think perfectionists are procrastinating. It can become a barrier to productivity.

But in the case of perfectionism, they tend to walk hand in hand. Because the fear of failure makes them mentally paralyzed.


v. Low Self-esteem

Perfectionism can cause low self-esteem. They are very self-critical, unhappy and suffer from depression and anxiety.

All of these create low self-esteem in their personality.


vi. Harsh Inner Voice

Those who suffer from perfectionism, generally live with a harsh inner voice. To live with a harsh inner voice is not so easy. It always criticized them.



How to Counter Perfectionism Disorder


Already we knew various things about perfectionism, its nature, symptoms and more. But the question is: How to counter it?

The potential antidote to this mental issue is a positive mindset. Don’t try to be perfect all the time. At the same time, it has to accept that making mistakes and failure is part of life.

Perfectionism Can Be Dangerous

On the other hand, don’t compare yourself with others, because everyone has a unique ability to face challenges.

Try to practice self-kindness instead of self-critic. Identify your abilities as well as weakness and start working on these.

Parents have some special role to prevent perfectionism in their children. Parents need to be less controlling, critical, and overprotective of their children. Teach them to treat mistakes as learning, experiences rather than life-ruining failures.

Need to teach, how can prevent their kids from developing perfectionist behaviors later in life. Don’t discourage anyone who chases their goal.



Thank You.

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Monday, October 19, 2020

Benefits of Dalia (Broken Wheat) for Your Better Health

Benefits of Dalia (Broken Wheat) for Your Better Health




Do you know the health benefits of Dalia in the daily diet? How much nutritious they are? Effects of Dalia in weight loss? Do they have any side effects?

Yes! Today Healthcopia will discuss all of these.


Benefits of Dalia (Broken Wheat)

Benefits of Dalia (Broken Wheat)

Dalia is a cereal grain derived from wheat and one of the most nutrition dense food. Sometimes it is known as Broken wheat or Bulgur wheat. But due to the presence of versatile health benefits, it regarded as a superfood. 

Superfood is a marketing term for those foods which are enriched by high nutritional value with vital health benefits. Dalia is one of them.

In the middle east countries, including India, Dalia is widely used as a healthy food for hundreds of years. Nowadays, in the fitness world, it becomes very popular in the diet.

Those who cannot digest whole-wheat or multi-grain bread, they can easily digest Dalia and it is also quite easy to cook. Due to the benefits of Dalia, its popularity is increasing day by day.

The various delicious recipes of Dalia can be taken at breakfast, lunch and dinner as a diet grain.


Dalia Production from Wheat


Dalia is a cracked or broken part of whole wheat, which means it derived from wheat by cracking them in the production process.

It is made by the cracking of wheat kernels. Before cracking, the kernels are steamed, partially boiled (or parboiled) and toasted. These production conditions develop a rich and nutty flavor in it.

So, partially boiled, crushed whole wheat is known as Dalia. They have some similarities with Quinoa. It requires minimal cooking because they are already steamed and partially cooked.


Nutritional Value of Dalia


Before going to the discussion of the benefits of Dalia, it is important to know its nutritional facts.

Dalia is not only tasty and quick to cook but they also very nutritious. It contains significant amounts of dietary fiber, a variety of vitamins as well as minerals.

Benefits of Dalia (Broken Wheat)
Dalia (Broken Wheat)

In a single serving, Dalia provides almost 30% of the daily recommended nutrition.

This grain has fewer calories than other whole grain, such as quinoa or brown rice.

Specifically, it is a great source of dietary minerals manganese, iron and magnesium. 


Every 100 gm of Dalia rich in:


Energy – 370 calories


Carbohydrate – 75-78 gm


Protein – 11-13 gm


Fat – 0-1 gm


Fiber – 8-12 gm


Cholesterol – 0 mg









Vitamin-B6, Niacin etc.


The carbohydrate of Dalia generally complex in nature, they also responsible for the health benefits of Dalia.

It is a low-calorie cereal. To burn these low amounts of calories you need to cycle only 50 minutes or running 35 minutes or just 2 hours in house cleaning. 

So, the low fat, significant amount of protein and fiber-rich Dalia has a well-balanced dietary value which is equally beneficial for children, older persons, normal individuals as well as sick persons.


Health Benefits of Dalia


It is not only useful to fill our stomach, but also provides energy and important nutrients to our body. There are several benefits of Dalia present.

From the heart to the gut, weight loss to diabetes, muscle gain to child growth, in all cases, it is one of the best cereal grain.


i. It Promotes Weight Loss


Among the various benefits of Dalia, losing weight is one of them. It is too important for those who have a weight loss goal.

The dietary fiber of Dalia filling the satiety and suppresses appetite. It reduces excess food intake and promotes weight loss.

Benefits of Dalia (Broken Wheat)
Dalia for weight loss

According to the study, women who consumed Dalia for a long time, lose more weight as compared to those who did not.

So, put it in your morning breakfast and start a healthy, active day.


ii. It Improves Gut Health


To maintain a healthy gut is a vital benefit of Dalia.

Benefits of Dalia (Broken Wheat)

Dalia & Healthy Gut

The regular consumption of Dalia improves gut health. The fiber content of it supports the friendly bacteria and act as a prebiotic. These bacteria (probiotics) improve digestion and maintain proper intestinal health.

The fiber content may also reduce constipation and IBS.

So, keep in mind the benefits of Dalia to gut health.


iii. Promotes Healthy Heart


As we all know, fiber-rich foods, such as grain, fruits and vegetables always promote heart health.

Significant amounts of fiber, low fat and cholesterol-free Dalia maintain proper blood cholesterol levels and keep the heart-healthy.

People who consumed 3-5 servings (almost 90-150 gm) of Dalia per day had a 15-20% reduction in the risk of lifelong heart diseases.


iv. Improves Blood Sugar Levels


Generally, cereal grains are associated with a reduction of blood sugar levels. They also improve insulin sensitivity.

The low glycemic index of Dalia does not allow increasing blood sugar.

On the other hand, the fiber content of Dalia plays a vital role to maintain healthy blood sugar levels.

So, keep in mind the benefits of Dalia and put it in your regular diet.


Benefits of Dalia (Broken Wheat)
Health benefits of Dalia (Broken Wheat)

v. It Reduces Inflammation


When we discuss the health benefits of Dalia, it is important to know the anti-inflammatory effects of it.

Dietary fiber and other nutrients of Dalia develop an anti-inflammatory effect and protect us from various inflammatory diseases, such as arthritis and more.


vi. It May Prevent Cancer

There are several benefits of Dalia present that may prevent cancer.

Benefits of Dalia (Broken Wheat)

According to the research, the dietary fiber of Dalia is too effective for cancer prevention. On the other hand, the anti-inflammatory effects reduce the risk of cancer.

It is an important food during cancer treatment and convalescence.


vii. It Increases Muscle Mass


Among the various health benefits of Dalia, one of the important is to increase muscle mass.

Benefits of Dalia (Broken Wheat)
Dalia Improves Muscle Mass

The complex carbohydrate, fiber as well as protein reduces the excess body fat and increases muscle mass.

So, those who are under fitness training (in the case of athlete), Dalia play a vital role in their diet.


viii. Promotes Growth of Children


Dalia plays a vital role in the growth of children in their adolescence.

During growth, they need lots of energy, protein and strong digestive health. All of these nutrients provided by Dalia.

Benefits of Dalia (Broken Wheat)
Dalia Promotes Children Growth

The complex carbohydrate provides sustainable energy to their muscles and bone growth. Moderate amounts of protein are vital for building blocks.

On the other hand, dietary fiber promotes gut health.



It is an Easy to Cook Food


We already discussed the nutritional value and various health benefits of Dalia.

Let’s explore more about it. Its origin is the Mediterranean, but in Middle East Asia, Dalia is too much popular.

It is very simple to prepare and quick to cook food.

It frequently used in breakfast, lunch, dinner as well as an evening snack.



May Develop Side Effects


The list of health benefits of Dalia is quite strong, but sometimes it develops side effects also.

It is a wheat derivative, anyone with gluten intolerance or allergy should avoid it. Those who have a certain digestive disorder and cannot tolerate high fiber content, they should also avoid Dalia.


Now, The Conclusion


Dalia is healthy cereal grain derives from cracked wheat. The health benefits of Dalia are too important to maintain better health and fitness.

It is quick to prepare food with several nutrients.

Even after all this, some side effects remain in Dalia which must be noticed. If any kind of allergy or adverse effects develop due to the consumption of it, then it is better to avoid it.


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