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How to Use an Apple Cider Vinegar, Health Benefits, Weight Loss, Disadvantages

Alright so now you are on board with why to have an apple cider vinegar but what about when to have apple cider vinegar? Well in this article I am going to cover what the research says and we are going to discuss some nutritional benefits of apple cider vinegar and I am going to share with you how I incorporate it into my daily lifestyle, which might help you on how to incorporate it into yours so let’s get started.

When to Take an Apple Cider Vinegar

So, is it better to have apple cider vinegar in the morning or at night before bed? This is the question people ask all the time so let’s go through some basic facts so that you can come to an informed decision. Apple cider vinegar is acidic on the pH scale, which can cause an issue for those who suffer from indigestion or heartburn, so if that describes you, you are going to probably want to have your apple cider vinegar in the morning where you have more time for it to digest whiles you are active and all that rather than before laying down before bed.

Advantages: Benefits of Apple Cider Vinegar

Having an apple cider vinegar before you break your fast in the morning can be helpful to reduce your overall blood sugar levels after you eat which will help you from having an energy crash and will also help you feel fuller. So, the bottom line is it really depends on your preference for of taking the apple cider vinegar whether for medical conditions or lifestyle choices that you are making on whether or not to have it in the morning or at night.

Also, if you suffer from diabetes or if you are pre diabetic, there has been some research that shows that drinking apple cider vinegar before bed can help reduce blood sugar levels, so that might be a good choice for you. However, this does not replace your medication so definitely talk with your physician and keep going with your prescribed medication as well it is not a cure to diabetes. In fact, speaking of medications apple cider vinegar can have a negative effect on potassium levels and it could also interact with certain drugs that reduce your potassium levels in your body and that’s including some diabetes medicines and as well as diuretics so if that describes you than you definitely want to talk with your doctor about that. 

Disadvantages of Apple Cider Vinegar

Also regularly drinking any type of vinegar apple cider vinegar or otherwise can lead to eroding your tooth enamel and that’s important because you don’t regrow tooth enamel once you lose it, it’s gone forever therefore you want to make sure that you are protecting it because your tooth enamel is what helps protect your teeth from decay and from disease for that reason either in the morning or at night, you have to make sure to rinse your mouth out with water after having your apple cider vinegar just to make sure that it’s not sitting on your teeth all the time and you definitely should not have a straight shots of apple cider vinegar you need to have it diluted in water we talk about how to do that in a little bit.

Effect Ways to Use Apple Cider Vinegar

Let me share with you some recommendations on how to do it and how it really works well for a healthy intermittent fasting lifestyle.

First you need to dilute your apple cider vinegar in water and that should be about one to two tablespoons of apple cider vinegar in about one to two cups of water and diluting it is what’s going to help you to reduce any effects on your mouth, esophagus your teeth and all of that we want to reduce any impact whiles we are also getting the benefits of apple cider vinegar.  Personally, I find having apple cider vinegar before breaking my fast about 30 minutes ahead of time is the best choice for me because that helps reduce your blood sugar levels, posts, eating, it helps make you feel fuller, it helps get your body ready with some minerals and nutrients before your breaking your fast, it helps reduce your risk for indigestion and acid reflux for when you do eat, and it’s also an easy way to just make sure you get it in for the day.

Another good opportunity to use apple cider vinegar is during fasting periods after you have started your fast this is because Apple cider vinegar does not break your fast and in fact will actually help you feel fuller while you are fasting, so if you are going to be feeling really hungry after you have started your fast having some water with an apple cider vinegar in it is a really great way to kind of get rid of those hunger pains and then move on.

Having an apple cider vinegar during your fast is also going to help to improve your fat burning potential. It’s going to help you with your thinking while you are not eating, it’s going to help replenish some vitamins and minerals that are lost while you are fasting so it’s a big win at that time of the day as well.

Also, if you just can’t stomach the thought of having ACV in your water and that’s just not something that you enjoy, there are some options for you, you can add a little bit of lemon juice and some cinnamon, and maybe even a little bit of raw honey.

You can also have apple cider vinegar just mixed in a salad dressing, or you can have it in a marinate if you’re marinating some vegetables or your meat so having it just in general over the course of the day is perfectly fine

Conclusion

keep in mind that apple cider vinegar is just not a miracle cure. it’s not going to cure everything and it’s not going to make you lose 10 pounds in a week, it is just basically something you can add on to your healthy lifestyle as part of eating clean and unprocessed foods, getting daily exercise, drinking your water and getting good rest. It’s just part of the picture of a larger healthy lifestyle.

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5 Best Natural Exercises That Are Effective for Transforming Your Body in Only 4 Weeks

Transform your body in just four weeks with these five simple exercises. Being fit is not an easy task. It takes determination, motivation, willpower and resilience. One of the hardest parts of living and maintaining a healthy lifestyle is taking that first step and getting started. Once you cross that hurdle, you’ve accomplished something that most people don’t have the willpower or determination to do. And once you start, the results come. when you start seeing results, it’s almost impossible to quit. It doesn’t take much to get started. For beginners, the most important thing is firstly, making sure that your diet is in check. Like they say, abs are built in the kitchen. So, if you want to get fit, you have to start with your diet. Once your diet is in order. The next step is to perfect your workout routine. If you have been trying to live a healthier lifestyle or want to exercise more, but don’t really know where or how to start. These five exercises are perfect for any beginner, who is looking to make a positive change to their lifestyle in just four weeks. Keep in mind that these exercises all require perfect form to prevent injury. If you’re confused about any of these exercises, or have trouble performing then consult with a professional before going any further. Now, keep reading for five simple natural exercises that will transform your body in weeks.

1. The plank.

The plank is a core exercise which strengthens your abdominal area, shoulders and back. It is one of the most important exercises you can do, because it strengthens your core and helps with posture. It also helps to reduce or prevent back pain and improves your balance. a strong core will improve your overall performance and also help with overall daily tasks you perform every day. By working out your core, you strengthen your entire body and also protect your body from undue injury. the plank also helps strengthen and develop your abs. To perform a plank. Get down on the floor into a push up position. Bend your elbows 90 degrees and rest your weight on your forearms. Make sure that your elbows are directly underneath your shoulders. Also, make sure that your body is in a straight line. Engage your core. Try sucking your stomach in towards your spine and hold it for beginners. Try holding the pose for 30 seconds, and gradually work your way up as you progress.

2. The push up.

Push-ups are one of the oldest and most important exercises in the book. They work as a full body exercise and build strength in your forearms, chest, shoulders, back, abs and legs. They also engage your core and increase your strength. push-ups are a compound exercise, which means that it targets multiple muscles at the same time. What’s so great about pushups is that, like planks, you don’t need any fancy exercise equipment to do it. You can do it at home, outside, or anywhere you please. To do a push up, place your hands on the ground directly beneath your shoulders, tighten your core, and make sure that your entire body is straight. keeping your back flat and straight. Lower your body towards the floor, keep your core nice and tight, exhale and push yourself back up. Make sure that your entire body remains in a perfectly straight line while completing the movement.

3. The squat.

The squat is another compound movement which effectively works multiple muscles in your body. It is one of the essential exercises to strengthen your core, your legs, quadriceps, hamstrings, calves, glutes, hips and your back. squats are staple exercise in increasing your lower body strength. They also stimulate muscle growth, strengthen your joints, and even improve your balance. squats, also engage your core and lower back, while improving your posture at the same time. To perform a squat stand facing with your chest up and your feet shoulder width apart, bend your knees and push your butt back as if you were sitting down in an invisible chair. Keep your head up and allow your back to arc, ever so slightly. Make sure you don’t let it round, lower yourself down until your thighs are parallel to the floor, or as parallel, as you can go. Make sure you are pressing your weight onto your heels, and then push through your heels to go back up into the starting position. start by just using your own bodyweight. And as you improve, you can progress into adding more weight to your squat. The squat is one of the most important and useful compound exercises. If you are trying out squats for the first time, you should make sure you are using the proper form, consider speaking to a personal trainer for help in getting the form right. bad form can lead to injuries, which could affect your progress in the gym.

4. The bird dog.

Like the plank, the bird dog works your core as well as your lower back and helps to improve your overall balance. The bird dog will also strengthen your back, especially your lumbar spine. It is beneficial in strengthening your core and your stabilizer muscles.

To perform a bird dog, get on the floor on all fours, keeping your core tight in your spine and neck neutral, look towards the floor. Your knees should be directly beneath your hips and your wrists beneath your shoulders. Slowly extend your left leg up until it is parallel to the floor. Do not lift your leg above the height of your hip. Once you do this slowly lift your right arm, keeping it straight and parallel to the floor, hold the position for a few seconds and then bring your leg and arm down. This exercise also works out the gluteus maximus muscles as well as the trapezius muscles in the upper back and the deltoids of the shoulder.

5. The glute bridge.

The glute bridge is an exercise which primarily targets your glutes, but it also targets your core as well as your hips and is a key exercise in preventing lower back pain. You don’t have to use any equipment for this exercise. So, you can do it anywhere you please, even in the comfort of your own living room. Start by laying down on the floor, face up, bend your knees and keep your feet flat on the ground. Your arms should be to your sides with the palms facing down. Slowly lift your hips up and away from the ground. You should stop when your knees, hips and shoulders are in a perfectly straight line. Squeeze your glutes hard and tighten your core, hold the position for a few seconds and go back down. Not only does the glute bridge tone and workout the glute muscles, but it also works out your core, as well as your hamstrings and adductors.

Conclusion

Remember that a healthy body and great overall physique takes months and even years of determination and hard work to achieve. Give yourself a head start by trying these exercises for four weeks and see how your strength and your body improve. Once that is done, you are ready to take the next step in your fitness journey. You should also always make sure that you receive professional medical advice from your doctor before starting out any new exercise regimen. In addition to this, you should also incorporate healthy eating into your lifestyle. A good exercise regimen and diet will help improve your overall mental and physical health. If you have any underlying health conditions or injuries, be sure to talk to your doctor to find out what exercises are safest for you to perform. And remember, consistency is key. You won’t see results right away, but if you maintain a consistent workout routine, combined with healthy eating, you will start to see gradual changes in your physique, as well as your overall health.

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Why has Covid-19 had less of an impact in Africa?

There has been an increase in Covid-19 deaths across Africa since mid-July 2021. But the impact of the pandemic in sub-Saharan Africa remains markedly lower compared to the Americas, Europe, and Asia.

The reasons for this are not yet clear. Several factors have been suggested as potentially influencing the low burden of Covid-19 illness. These include age demographics, lack of long-term care facilities, potential cross-protection from previous exposure to circulating coronaviruses, limitations of SARS-CoV-2 testing which may have resulted in an undercounting of deaths, and effective government public health responses.

In a recent paper our team of public health researchers, led by health analyst Janica Adams, examined these possible explanations by reviewing the scientific literature. The aim was to help guide public health decision making to contain Covid-19.

Common theories for Covid-19’s impact in Africa

A number of hypotheses emerged from the literature review. In this article we explore the most common ones. More research is needed to better understand how these factors contribute to the lower burden of Covid-19 disease in the African context.

The young age demographic of sub-Saharan Africa

Age has been observed as a significant risk factor for severe Covid-19 illness. Most deaths occur in those aged 65 or older. The median age in North and South America, Europe, and Asia ranges from 32 to 42.5 years. The age demographic structure of sub-Saharan Africa is much younger—the median age is 18.

The stark difference in age demographics can be demonstrated by comparing Canada and Uganda, which are similar in population size. In Canada, the median age is 41.1. Around 18% of the population is 65 or older. In contrast, the median age of Uganda is 16.7. Only 2% of the population is 65 or older. Canada has recorded nearly 1.5 million Covid-19 cases and 27,000 deaths compared to fewer than 100,000 cases and 3,000 deaths in Uganda. Covid-19 has a significant impact on older people. Countries with larger proportions of older people are more likely to be hardest hit.

Lack of long-term care facilities

Most elderly people in sub-Saharan Africa don’t live in long-term care facilities. These facilities pose significant risks for infectious diseases. Covid-19 has substantially affected those living in long-term care facilities. During the first wave of the pandemic, about 81% of deaths in Canada occurred in those facilities.

In sub-Saharan Africa, provision of care is mostly left to families. This limits the number of formal caregivers and thus reduces the chance of transmission. An exception to this is South Africa, which has an established long-term care sector. South Africa was the worst affected country in sub-Saharan Africa. And 33% of Covid-19 outbreaks in South Africa occurred in long-term care facilities during the first wave.

Potential cross-protection from local circulating coronaviruses

It’s been suggested that prior exposure to circulating coronaviruses could reduce the severity of Covid-19 illness if people have developed antibodies. A previous study demonstrated that prior exposure to endemic coronaviruses resulted in lower chance of death and lower disease severity compared to those who were not previously exposed. Human-bat interactions are common in some rural areas of Africa.

Limitations of SARS-CoV-2 testing

There are concerns that the limited SARS-CoV-2 testing may have resulted in an undercounting of Covid-19-related deaths in sub-Saharan Africa. Insufficient data collection may mean we don’t really know the incidence and prevalence of Covid-19. Though varying across sub-Saharan Africa, testing levels have been low compared to other areas of the world.

Effective government public health response

The rapid response of several African governments and health organizations may have played a significant role. At the beginning of the pandemic, several measures were taken: screening, establishment of the Africa Task Force for Novel Coronavirus, suspension of flights from China, and closure of borders in 40 African nations. New programs also promote sharing of Covid-19 information across sub-Saharan Africa.

In contrast to high-income countries which focus on non-communicable diseases, health organizations in sub-Saharan Africa focus on infectious diseases. The formation of national public health institutions has been key in curbing infectious diseases in Africa through disease surveillance, diagnostics, and rapid response to outbreaks.

But stringent lockdowns have taken a serious economic and societal toll across sub-Saharan Africa. Lockdowns resulted in increased food insecurity, teenage pregnancy, gender-based violence, and disruptions in treatment of malaria, TB and HIV. Africa’s 54 nations are not all the same, and local responses should be tailored to the health, social, and economic realities in specific countries.

South Africa: the outlier

In contrast to the rest of sub-Saharan Africa, South Africa has experienced higher proportions of Covid-related hospitalizations and deaths. South Africa has a remarkably higher median age and a long-term care sector. In addition, the higher rates of HIV and TB in South Africa have been associated with higher Covid-19 death rates. The prevalence of noncommunicable disease in South Africa is higher than in other regions, which may contribute to the higher burden of Covid-19 disease. South Africa also has better diagnostic capabilities and healthcare documentation than other sub-Saharan African countries. This may contribute to higher reporting rates.

Source: qz

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Apple Cider Vinegar 8 Best and Safety Rules to Follow When Using it

Let’s talk about apple cider vinegar, something I’m sure you drink every day. Just kidding. But seriously, it can do great things for your body, from helping you lose weight to keeping your heart healthy, however you shouldn’t drink it under certain circumstances, there are rules to follow. Why can’t I take it straight, is it unhealthy to drink before bed. Should I have it before meal, or after, let’s talk about eight apple cider vinegar rules, you need to follow.

Don’t Drink Apple Cider Vinegar Straight

Kicking things off one of the best advice we can give you is to drink apple cider mixed with something else. You didn’t seriously think you need to drink a full glass of it. Did you? And how about your water or your tea. The vinegar might give it a unique sort of taste, you know. the reason you shouldn’t drink it straight is because there are several effects that can have on your body, consuming it in large quantities, while it’s in its pure form will seriously hurt your insides, let’s dive into those details.

Don’t Drink Apple Cider Vinegar Before Bed

Apple cider vinegar is okay to have during the day but if you drink it before going to sleep. You are asking for trouble. Apple cider vinegar really does a number on your throat, it’ll give it a burning sensation that drives you crazy. This isn’t a pleasant way to end the day. Have you ever had throat burn? This is a condition where your throat becomes irritated, causing it to swell up and burn in the case of apple cider vinegar, its acid content is very powerful. If you’re laying down a can hurt your esophagus to the point where it feels like it’s on fire.

Just a caution. If you do have a little apple cider vinegar before bed, make sure you sit upright for at least 30 minutes before hitting the pillow. This will ensure that there’s no acid reflux and your esophagus isn’t irritated, you don’t want to wake up feeling like your throat is being barbecued.

Don’t Take Swigs

We all hate that friend that walks around in the summertime with a bottle of alcohol taking arrogant sips whenever they feel, I mean, come on, there’s a time and a place for that. Well, taking swigs of apple cider vinegar is also a NO-NO but for health reasons. To put it simply, don’t take sips from the container, not only are you overusing it the acid of the apple cider vinegar can seriously damage your teeth, particularly your tooth enamel tooth enamel is the outer surface layer of your teeth. It’s supposed to protect your teeth from decaying highly acidic foods ruin your enamel, making it easier for those pearly whites to rot. In one study from 2014 Scientists exposed wisdom teeth of vinegar in just four hours, the teeth lose up to 20% of their minerals to prevent apple cider vinegar from doing this drink it with a straw. This way the drink has minimal contact with your teeth. Also, if you feel the need to brush, avoid doing it for about half an hour after drinking.

Apply Apple Cider Vinegar Carefully to Skin

If Apple Cider Vinegar can irritate your throat, just think about what it can do to your skin, it can cause your skin to react dramatically. This is if you are using it wrong. When applied properly. Apple cider vinegar can get rid of pimples and dandruff, it’s like a teenager’s dream acne product. apple cider vinegar can also ease your sunburn, applying apple cider vinegar to your skin can boost the skin’s pH level and strengthen its protective barriers, helping you withstand those harmful rates, studies have even shown that apple cider vinegar is more effective in skin treatment than certain soaps and cleansers, I’m talking about actual products specifically made to treat your skin. If you suffer from acne, you’re probably wondering where you can get your hands on some of this stuff but keep in mind, it will only work if a minimal amount is used. This again is due to its acid content. If you’re not diluting Apple Cider Vinegar When applying it, it’ll kill skin cells, and even leave chemical burns, depending on how much you applied these markings can be semi-permanent. be cautious and don’t overuse apple cider vinegar, especially not to get rid of permanent markings.

Drink Apple Cider Vinegar Before Eating

You know how they tell you not to go swimming right after you eat while the same applies to apple cider vinegar. If you want to mix a drink with some apple cider vinegar, make sure you do it before your meal. The best time to drink apple cider vinegar is on an empty stomach. It takes about six to eight hours for your food to pass through your stomach and down into your small intestine. The vinegar sharpens your ability to digest food, having some apple cider vinegar right before your meal will prepare your body to process it. But that’s not the only benefit to this practice. It’s also said that drinking apple cider vinegar before a meal can help you feel full quicker. A study from 2005 showed that apple cider vinegar before food can lower your calorie intake between 200 to 275 calories. If you’re looking to lose weight. This is something you can try for all you daredevils out there, if you’re going to drink it after your meal, I would recommend you wait at least 20 minutes.

Don’t Drink Too Much

Apple cider vinegar is good for you but in moderation. Keep that word in mind, because of its numerous health benefits, it might be your first instinct to down half a bottle in one sitting. This is wrong. People have different reactions to certain drinks and apple cider vinegar is no exception. If you are new to this drink, it’s advised that you ease into it. Drinking too much too quickly can really upset your stomach. You might also feel an intense burning sensation similar to the one we described with your throat. If you’d like to give apple cider vinegar a try. Start with no more than two tablespoons a day. This will lower your chances of getting a harmful reaction, drink it with some water for starters.

Don’t Inhale Apple Cider Vinegar

You know, your teacher told you not to sniff glue as a kid. Well, the same goes for Apple Cider Vinegar when used with theme, apple cider vinegar can relieve your sinuses by stopping infections. It can also prevent headaches but breathing it in on its own. That’s dangerous business. Inhaling apple cider vinegar will really beat up your lungs think about it, you are exposing your insides to raw acidic liquid that has the potential to burn. I mean you can’t fool around with this stuff. While you can drink it in small quantities do your best to avoid breathing it in, this begins the moment you open the container.

Keep Apple Cider Vinegar Away from Your Children

much like corrosive, or poisonous chemicals, you need to keep apple cider vinegar away from kids, due to all the negative effects that has on people’s skin throat and lungs. Children are particularly vulnerable to it. In fact, researchers have recommended vinegar itself to be labeled as a potent and caustic substance and be placed in childproof containers. If you have apple cider vinegar out, make sure it’s out of reach of your kids.

Conclusion

Do you use apple cider vinegar on the regular? Would you consider following any of these rules. Let us know in the comments below.

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