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Wednesday, September 30, 2020

Importance of Spicy Food That You Need to Know

Importance of Spicy Food That You Need to Know




Do you know, spicy food adds various health benefits to your daily diet!

Yes! From weight loss to heart health, cancer prevention and more.

Importance of Spicy Food
Spicy food benefits

From ancient times, spices added in the foods to enhance their flavor as well as taste. On the other hand, the spicy addition helped to prevent food spoilage in warm climates.

Historically, Indian spices are popular worldwide for their aroma and quality, 75 of various spices that produced by India are listed by the International Organization for Standardization (ISO).

 Ok! Back to the point. If you are a spicy food lover, there is some good news for you. Various types of spices contain massive health benefits.

However, we are not talking about extra oily, deep-fried, too salty, trans-fat-rich dishes. Undoubtedly, they are too harmful to our health.

We are discussing foods that are spice up by chili pepper. Hot red chilies are the best way to spice up instead of other synthetic food additives. It has several health benefits. Chilies are an important food content of an alkaline diet also.

Red chilies contain a plant compound, called capsaicin. The heat and health benefits are arising from it.


Know more: Benefits of Alkaline Water 

Benefits of Spicy Food


Let’s explore the importance of spicy food that can create a positive impact on our health.


i. It Promotes Weight Loss


If you have a weight loss goal, then include spicy food in your regular diet.

According to various studies, this hot spice can boost your metabolism and promotes weight loss by burning more calories at a faster rate.

The capsaicin of hot chilies increases your body’s temperature and stimulates the body to store brown fat instead of white fat. Because more brown fat, burn more calories.

So, capsaicin boosts your metabolism by 5% more and promotes fat burning as much as 16%.

Importance of Spicy Food
Spicy Food for Weight Loss

On the other hand, hot spicy food triggers the weight loss effect by slowing down appetite and reduces food cravings. It decreases the chance of excess food and calorie intake.

Additionally, it may alter certain protein functions to combat fat accumulation in the body.

Weight loss by capsaicin may be a holistic method that is still under research. It will selectively destroy nerve fibers of the brain-gut axis and create a positive impact on weight management.

However, the weight loss effects of red chilies and other hot spices are not a substitute for a healthy diet and physical exercise. So, don’t miss your proper diet as well as canceling your gym membership.

ii. It Promotes Healthy Heart


Another important health benefits of spicy food to maintain a healthy heart.

As we all know, a healthier body weight improves your heart health.

According to the study, certain types of spices, such as red chili, turmeric greatly reduce the risk of cardiovascular diseases, like stroke, heart attack etc.

Importance of Spicy Food
Importance of Spicy Food

Another study suggests that red chilies can dilate blood vessels and reduce blood pressure. On the other hand, turmeric might be beneficial by lowering bad cholesterol (LDL).

The anti-inflammatory effects of capsaicin reduce chronic inflammation in the heart and also prevent some heart issues.


iii. It is Helpful for Digestive Tract


Spicy food helps to maintain gut health.

It may sound shocking, but capsaicin of hot chili has an anti-irritant effect. People suffering from ulcers, pepper can be beneficial for them.

It can protect our body against stomach ulcers by eliminating the harmful bacteria Helicobacter pylori.

Hygienic pepper powder acts as a natural remedy and can heal stomach upset, curing diarrhea, reducing gas etc.

It is reported in a small 6 weeks study that 3 gm of red chilies each day improved heartburn arising from acid reflux.

Additionally, red chilies help to produce more saliva, stimulate gastric juice and help to proper digestion.


iv. It Can Relieve Pain


Due to the anti-inflammatory and anti-irritant effects, some spicy food can reduce certain pain.

Capsaicin can potentially target a chemical, called Substance P in the brain which plays a role in pain feeling during injuries. Due to target that substance, capsaicin can reduce pain.

Importance of Spicy Food
Benefits of Spicy Food

Due to the consumption of hot pepper, our body becomes desensitized to the migraine pain and the overall sensation of pain are decreased.

The pain-relieving property of capsaicin can also reduce joint pain.



v. It Can Prevent Cancer


The capsaicin of chili peppers and other types of hot spicy food may be effective against certain types of cancer.

According to health experts, capsaicin has some specific effects the same as certain types of drugs used to treat cancer.

Another study says that it was able to limit the growth of cancerous cells in mice. Cancer Research UK also demonstrated promising results from other hot spice, such as turmeric, which helps to reduce the growth of cancer cells in rats.

However, the actual effectiveness of hot spicy food as an anti-cancer agent is still inconclusive, more studies are needed.


Importance of Spicy Food

vi. Fight Against Colds and Flu


Hot red chilies are packed with β-carotene, which supports our immune system and fight against colds and flu.

A study has found that capsaicin containing nasal spray reduces the congestion in the nasal airway.

Increased body temperature after consumption of hot spicy food triggers the immune system to fighting off norovirus, flu viruses.

Additionally, the anti-inflammatory effect of capsaicin may help prevent allergies and allergic symptoms.


vii. It Can Reduce Depression


Among various benefits of spicy food, it is one of them.

As usual, capsaicin of hot peppers responsible for reducing depression and stress.

Importance of Spicy Food
Spicy Food and Depression

Capsaicin acts as an endorphin in the brain which is a ‘feel-good hormone’.

On the other hand, the consumption of hot spices also boosts your brain’s production of serotonin, another ‘feel-good hormone’, associated with positive feelings and emotions.

So, spicy food is able to decrease negative thoughts that come during certain mental issues.

Know more: potential Causes of Depression


viii. It Can Improve Your Overall Health


According to a study published in 2015, consuming spicy food as part of your regular diet may actually help you live a longer and healthier life.

Eating once in a day, hot spices enough to reduce mortality rates up to 14%.

It will not only extend your life but also improve the quality of your life by reducing different types of physical and mental issues.

In other words, integrating spices into your everyday meal plan will help you to live longer as well as live better.



Potential Downsides of Spicy Food


There are potential side effects of spicy food also present bedside several health benefits.

But the side effects are conditional, due to the excess consumption of it.

Importance of Spicy Food
Importance of Spicy Food

Spices are well-known for their burning sensation, so excess consumption of these foods can create an adverse irritative situation. High consumption can cause severe pain, redness, swelling etc.

Overconsumption also promotes abdominal pain. Painful diarrhea can occur due to intestinal distress. It is more common in those suffering from IBS (Irritable Bowel Syndrome).



Now, The Conclusion


Spicy food is favorite to us in a limit. Without spices, no foods are delicious in taste. There is no substitute for hot spices to add the special spicy flavor and specific taste.

Importance of Spicy Food
Spicy Food Benefits

But there are some health benefits of hot spices also present with some conditional side effects.

It is important to keep hot spices in regular diet to access their health benefits, but overconsumption is prohibited.

Other than red chilies, the superhot taste also associated with garlic, ginger, turmeric, cumin also.

So, put these spices in your diet to promote healthy living.


Thank You.

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Monday, September 28, 2020

The Potential Causes of Depression That You Need to Know

The Potential Causes of Depression That You Need to Know





Do you know, depression is the most common mental illness! It is a serious mental issue studied by experts, universities and colleges for a long time. But the exact causes of depression are still to be undetermined.

Potential Causes Of Depression
Potential Causes Of Depression

However, we have some educated ideas about what might cause mental disorders.

According to the WHO, worldwide almost 350 million people of various ages are living with depression.

On the other hand, according to the Centers for Disease Control and Prevention (CDC), 8.1% of the total American adult’s ages 20 and over are suffering from depression.

People experience depression in various ways, such as sadness, anger, lose someone or something etc.

Studies showed that different causes of depression are present. All the causes are not always preventable. But knowing the causes makes it easier to fight them.


So, let’s explore the potential causes.


The Causes Responsible for Depression

There are various causes of depression are present, some of them are preventable or curable, but not all. From the chemical imbalance to genetic, obesity to poor diet, physical to environmental, there can be any of these reasons.

Potential Causes Of Depression
Major Depressive Disorders


i. Chemical Imbalance in The Brain

Among the various potential causes of depression, the most common of them is a chemical imbalance in the brain. Chemical imbalance arises due to the abnormality of neurotransmitters.

Several neurotransmitters play a vital role in mental health, they are serotonin, dopamine, noradrenalin. They help to communicate different parts of the brain to each other.

When their normal amounts and activities are altered, it may the cause of depression. According to the research, having too much or too little of neurotransmitter or their low contribution are the potential causes of depression.

The most common neurotransmitter involved in mood regulation is serotonin. It is a feel-good hormone. Reduced serotonin levels or activity promotes stress, anxiety as well as major depression.

Mild depression is common in today’s competitive world. But in the severe stage, it can lead to suicide or another self-destruction.

So, if you experience depression, it is important to talk with parents or any family member and of course to a doctor. They will do their best to diagnose and treat you.


ii. Genetic Susceptibility Leads Depression

You can be worried to know that genetic susceptibility may another cause of depression.

That means, if depression is in your gene, you have to live with it. So, the family history of depression can be another risk factor.

According to the study, almost 40% of depression determined by genetics.

Twin and family studies have linked depression to genetics. If any parent or sibling is suffering from depression also increases your risk factor.

So, if you are suffering from mental illness, don’t hide it. Discuss it with your parents.


iii. Imbalance in Female Hormones

There are several causes of depression present, imbalance in female reproductive hormones are one of the important causes.

Women have to deal with menstruation, pregnancy, menopause and sometimes it becomes hard enough. These hard situations may lead to mild to severe depression in women.

Potential Causes Of Depression
Depression for hormonal imbalance

According to various studies, the chances of major depression peak in the reproductive years. It is due to hormonal imbalance.

Women in their menstrual period, childbirth and perimenopause, reproductive hormones are in flux and they are prone to depressive disorders.

On the other hand, the chances of depression are declined after menopause.


iv. Obesity May Lead Depression

Depression can be associated with obesity. A sedentary lifestyle, irregular daily life and obesity, all of these may the causes of depression.

According to the CDC, 43% of adults with a major depressive disorder are obese.

Potential Causes Of Depression
Obesity and depression

On the other hand, children who are suffering from depression have high BMI* (Body Mass Index) as well as obesity.

According to a study in 2010, obesity is highly related to emotional issues, such as depression, anxiety etc. Obese people have 55% more chances of developing depression.

So, avoid living a sedentary lifestyle and try to prevent or reduce your obesity to get rid of depression or other mental issues.


*More BMI means more body weight as well as obesity.

Know more: Weight Loss Diet Chart


v. Poor Nutrition

Poor nutrition may be a vital cause of depression. Irregular and poor diet can trigger mental health in several ways.

Certain vitamins a minerals deficiency contributes to major depressive disorders.

Those are low in omega-3 fatty acids or with an imbalanced ratio of omega-6 to omega-3 are associated with increased rates of depression.

Potential Causes Of Depression
Depression for a poor diet

Studies found that vitamin-D deficiency linked to depression. According to a 2013 study noticed that people with low vitamin-D had a greater risk of depression.

On the other hand, the vitamin-B complex plays a vital role in depression. These vitamins, such as vitamin-B12 and B6 take part in producing some chemicals that alter mood and other brain functions.

So, low levels of vitamin-B12 and B6 can be the cause of depression.

Additionally, diets high in refined sugar have been associated with depression.

Our advice, you will want to up your vitamin intake and cut down the sugar content. If you can't find foods with omega-6 to omega-3, take supplements.

Know more: Foods for Better Health


vi. Physical Disturbance

Some physical disturbances can be the causes of depression, the most common of them is a disturbance in the circadian rhythm.

Our circadian rhythm is usually altered by light. When light enters the eye, it influences the rhythm.

In the winter, due to shorter daylight, this rhythm becomes disturbed. On the other hand, during winter, people generally spend limited time outdoors. Both of these result in depression.

Depression is caused by the presence of shorter daylight, known as seasonal affective disorder (SAD).

Potential Causes Of Depression
Potential Causes Of Depression

So, if you live in a colder climate and find yourself getting very depressed during the winter months. you may just be affected by this disorder.

Our advice is to take a light therapy, which will bring your circadian rhythm back to the right and will reduce the effects of seasonal depression or SAD.

vii. Serious Medical Issues

Sometimes serious medical issues may the causes of depression. The experience of depression may lead to chronic diseases, poor health, sleep disorders and thyroid problem.

It is not just the pain and suffering, that is caused by your illness. The mental stresses and anxiety that comes with a certain illness, which could make us depressed.

It is more common in people who suffer from cancer, diabetes, multiple sclerosis etc.

Always not from you, but depression can come from a family member, friend or loved one, who has serious medical issues.


viii. Personality

Don’t be surprised. Yes! your personality can be a cause of depression.

Unfortunately, your depression can be linked with you. Let’s try to understand what kinds of people might be affected the most.

Potential Causes Of Depression
Depression for low self-confidence

Specifically, those who have a lot of worries, low self-esteem, are sensitive to personal criticism or are self-critical, negative. Sometimes perfectionists can suffer from depression.

These people are more vulnerable to major depressive disorder.


ix. Something Loss

Yes! losses may be the cause of depression. The losses can be emotionally as well as economically.

Those who lost their parents, family person or loved one, suffers from depression.

On the other hand, some people lose in business and going through economic challenges, more chances to suffer from depression.

Additionally, sometimes losing a job can be the major cause of depression. Loss of satisfaction or personal freedom due to job causes depression.


x. Drug and Alcohol Abuse

Finally, Drug and alcohol abuse are some of the leading causes of depression.

According to a study, almost 5,00000 Australians suffered from a substance (drug and alcohol) use disorder and depression at the same time in their lives.

Potential Causes Of Depression
Drug Abuse and Depression

The link between the two is fairly evident. Our advice, if you use either of them as a crutch, seek help.

You may not think it, but there are a lot of people out there who care about you and want to see you get better and healthy, physically as well as mentally.

Know more: No Smoking Please! 


Now, The Conclusion

These are the possible causes of depression. As we know, some of these are preventable, curable and some are not.

If you are going through this phase, don’t try to hide it. You need mental empathy as well as the advice of a medical practitioner. So, try to talk with your parents, friends or loved ones.

A proper diet, a healthy lifestyle can be the solution to fight depression. Add nutritious foods in your daily. Avoid a sedentary lifestyle, start exercising, cycling or other physical activities.

Light therapy can be your best choice in seasonal as well as other depressive disorders. You can try music therapy as a natural treatment.

Depression is a temporary problem in your life, don’t let it affect you too much.


Thank You.

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Stay Healthy, Be Wealthy.


Friday, September 25, 2020

Benefits of Cycling in Your Daily Life

Benefits of Cycling in Your Daily Life




You may have a driving license and a car or bike. But you don’t ignore the health benefits of cycling in daily life.

Benefits of Cycling in Your Daily Life
Benefits of cycling

There are scenarios where having a car can come in handy but for everything else cycling is the easy option. It is also one of the cheapest, most accessible exercise and the easiest way of transport.

On the other hand, if we want to be healthy, we need physical activities or sports. Providing health benefits is a common characteristic of every other sport, cycling is no exception.

But the benefits of cycling not only linked to physical but also beneficial for our mental health.

Do you know, from weight loss to improved heart health, relieving stress to delayed aging, cycling provides many health benefits!

Yes, we will discuss all of them and more.



Benefits of Regular Cycling


Cycling is a wonderful and easy workout, that keeps you healthy, active and fit. According to the intensity, cycling also varies, but it is suitable for all levels of exercise.

Let’s explore the benefits of cycling regularly.


i. Weight Loss Without Extreme Diets

Among the various benefits of cycling, the most important benefit is weight loss or manage without an extreme diet.

It is one of the best methods of exercise to the trim fat and lose weight across your whole body.

Benefits of Cycling in Your Daily Life
Cycling and weight loss

Just an hour of cycling can burn as many as a thousand calories, but it depends on the intensity, where only 8 thousand calories can be burned throughout a week by other exercises.   

In fact, an hour or more peddling will put your metabolism into overdrive.

So, you'll need a few post-ride guilt-free indulgences to get your calories and energy levels straight back up.

When you shifted cycling, you also don't need a heavily structured workout to lose weight. Spin classes are great, but opting for a cycle instead of a car on the way to work will do so much more for your overall fitness and your weight management.

In fact, cyclin has been proven to be one of the most effective ways to reduce weight.

According to the study, people who switched to cycling from driving, on average lost 7 kilograms of weight over the course of the year.


ii. Improves Heart Health

There are several benefits of cycling are present, but one of the most important is to improve heart health.

Getting your heart rate up, cycling strengthens your heart muscles. It also reduces the risk of developing several cardiovascular diseases, such as stroke, high blood pressure and heart attack.

Benefits of Cycling in Your Daily Life
cycling improves heart health

Additionally, cycling lowers blood cholesterol levels as well as resting pulse.

According to studies, those who participate in physical activity, such as cycling can experience an overall improvement in cardiovascular function than those who lead a sedentary lifestyle.

Experts believe that including cycling into your daily routine might have a positive impact on your blood pressure. It can almost be as effective as prescription medication.

While we don't recommend ditching your blood pressure medicines just yet.


iii. It Enhances Muscles

While you may accept that cycling just builds up leg muscles, but it is a complete body exercise.

Remaining balanced and upstanding on a bicycle reinforces and tones the muscles in your stomach region for instance. Cycling also encourages to develop the muscles in the arms and shoulders.

Benefits of Cycling in Your Daily Life

And of course, it plays a crucial job in leg muscle development.

During cycling, we use our butt muscles and our glutes. When pushing down on the pedals, we also use our lower leg muscles, quads and thighs.

When we are in the backstroke or upstroke, to increase acceleration, we are utilizing flexor muscles in the hips and hamstrings in the thigh.

So, keep in the mind the health benefits of cycling and try to stick it in your daily life.


iv. It Increases Flexibility

Do you know, to staying fit and minimizing the risk of injury, flexibility is the most important factor!

When we feel our lower body remains stiff and mild rigid, then cycling is the best option for us. From loosening quadriceps to hamstrings and calves cycling helps maintain flexibility.

On the other hand, flexibility and joints are closely involved. An important benefit of cycling is easy on our joints. Even elderly patients with knee pain and osteoarthritis have been shown to improve their condition with cycling.

Beside flexible, it will also improve our body posture and balance.


v. Reduces Back Pain

A benefit of cycling is reducing back pain. Normally, cycling creates a positive impact on the lower back.

Optimum cycling and cyclic movement of the legs stimulates muscles in the lower back position. This is part of the body where slipped discs are most likely to occur.

Due to muscle stimulation, our spine is strengthened and secured against external stresses.

On the other hand, cycling can stimulate the small muscles of the spine which are difficult to affect through other exercises.

So, both can help reduce the likelihood of back pains and other spinal problems.


vi. Boosts Immune System

To boost immunity is another health benefit of cycling.

Cycling can boost our immunity to fight off nasty bugs. The thymus gland is responsible for our body's immune cells. From the age of 20, this gland shrinks and our immune system declines by up to 2-3% every year.

Benefits of Cycling in Your Daily Life
benefits of cycling

In middle age, the thymus gland is down almost 15% of its maximum size and our body relies on the antibodies, which gained from fighting germs over the years.

According to a study over 125 long-distance cyclists in their 80s, the immune systems were robust because they were producing as many immune cells as someone in their 20s.

Additionally, physical activity, such as cycling can help our body flush out bacteria from our lungs and airways and reduces the risk of a cold or flu or some respiratory infections.


vii. Reduces Cancer Risk

Do you know, physical activities, such as cycling can reduce cancer significantly!

The studies show that those people who took up moderate to high cycling in the early and the middle ages had a reduced risk of cancer compared to those who did not.

Another study that investigated the relationship between cycling as active commuting and cancer suggested that cycling as a method of commuting can be associated with lower cancer risk.

Additionally, cycling, as well as another physical activity, helps to reduce the side effects of cancer treatment also.

So, keep in mind the surprising benefits of cycling and put it in your regular activity.

Benefits of Cycling in Your Daily Life
Health benefits of cycling


viii. Improves Brain Power

Among the various benefits of cycling, to improve brain power is one of them.

The studies show that our learning skills are improved after a cycle ride. It all has to do with the white matter in our brain.

We may have heard of the Gray matter but white matter found under the brain surface and acts as a conduit. It links different regions of the brain together, such as a cerebral subway system.

A study conducted over a 6 months period showed that healthy people who regularly peddled, increase their integrity of white matter, that helping their brains function more smoothly.


ix. Improves Mental Health

The benefits of cycling are not limited to the physical. It also has many mental benefits.

It improves mood. Cycling activities that get our heart pounding, will release an energy-boosting hormone called dopamine. As we know, dopamine is a feel-good hormone.

Benefits of Cycling in Your Daily Life
Cycling improves mental health

After a cycle ride, our increased dopamine level can help improve our mood as well as energy levels. If you typically feel an afternoon slump, try to a ride, you will stay energized and focused.

On the other hand, cycling really does boost our self-confidence. During cycling, our body also releases the serotonin, a mood neurotransmitters. It is another feel-good hormone.

Serotonin helps us stay stable and confident, both physically and emotionally.

When we discuss the mental benefits of cycling, it must be mentioned that cycling also induces positivity, self-esteem and self-confidence.

Additionally, cycling improves our posture and shape of the body, which is also an important self-confidence booster.


x. Releases Anxiety & Stress

Another important mental health benefit of cycling is relief from anxiety and stress. Cycling perhaps is one of the healthiest and natural ways to deal with stress and anxiety.

Cycling helps us balance cortisol and adrenaline levels in the body. On the other hand, it promotes dopamine and serotonin level. The perfect balance between all of these results stress is reduced.

Additionally, this calming effect allows our brain to focus on breathing and peddling. Proper breathing turns our focus from all sorts of negativity, anxiety and makes us mentally strong and focused.


xi. Induces Better Sleep

Cycling induces better sleep to those suffering from insomnia.

In a study, researchers asked sedentary insomnia sufferers to cycle for 20 to 30 minutes every other day. The results showed that the time required for the insomniacs to fall asleep was reduced by half and the sleep time increased almost an hour.

Generally, exercising outside, such as cycling exposes you to daylight, helps our circadian rhythm gets back into sync.

On the other hand, cycling rids our body of cortisol, the stress hormone that prevents deep regenerative sleep.

All of these results a better and deep sleep for insomniac as well as normal individuals.

So, keep in mind the benefits of cycling that induce better and quality sleep.


xii. Cycling Delays Aging

There are several exercises that can delay aging and keep us young for a long time. This is an important health benefit of cycling.

Benefits of Cycling in Your Daily Life
Cycling delays aging

According to researchers, high-intensity cycling and other high-intensity intervals training can have major anti-aging benefits to the cellular level.

The study also found that people who did high-intensity exercises had increased mitochondrial capacity.

The decline in mitochondria can lead to physical decline. So, the better your mitochondria can function the more rejuvenated you will be and cycling promotes it.



Now, The Conclusion


Now we know the several health benefits of cycling and how it crucial for a healthy lifestyle.

From physical to mental, cycling creates a positive impact. According to the study, it gives you a longer life.

Not only for racer, casual cycling of individuals, those shifts from a car riding, get 3-12 months of more life, suggested by research.

Another recent study showed that riding 60 minutes and just once in a week could reduce the chance of early and premature death by up to 20-23%.

Cycling also improve our balance and coordination. These qualities help with aspects such as body awareness and reaction time and help prevent injury.

On the other hand, when we sit on the cycle, we put our body weight on bones in the pelvis, unlike walking or running, where we put the weight on our knees and feet. It improves joints health.

During cycling, a rise in body temperature also prevents bacteria from growing and fights infection.

Due to the several benefits of cycling, The United Nation declared 3rd June as International Bicycle Day. Bicycle Day also recognizes the uniqueness, versatility and environmental friendliness of bicycles.

So, keep in mind the benefits of cycling and put this easy, effective and cheapest exercise in your daily life.


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