Health Control

Types of Arrhythmia You Should Be Aware Of

Arrhythmia means abnormal or irregular heartbeat. A cardiologist in Singapore will tell you that arrhythmia is normal when it occurs due to the heart’s regular processes.

Normal Heartbeat

To check if your heartbeat is within normal range, remember that adults in rest usually have 60 to 100 beats per minute. Check your pulse by placing your index and third fingers on the wrist or at the side of your windpipe. Count the number of beats in 15 seconds while checking the clock or timer. Then multiply the number of heartbeats by 4 to get the beats per minute.

Newborns have a heart rate between 95 to 160, while a one-year-old usually has 90 to 150 beats. Older children aged 6 to 8 years will have lower heartbeat ranging from 60 to 110.

It’s normal to go over 100 beats per minute when you are active. You should be worried when your heartbeat is consistently above 100 even when you are at rest or if you are not a professional athlete. Consult the best cardiologist nearest you when you see these symptoms.

Abnormal Heartbeat

There are a lot of things that can cause abnormal heartbeat besides seeing your crush in the office. When you www.harleystreet.sg/blog/heart-health-get-screened-by-a-good-cardiologist-in-singapore/ factors such as caffeine intake, smoking, consumption of alcoholic beverages, intake of cold and cough medications, prescription of psychotropic drugs for mental illnesses, prescribed appetite suppressants, Beta-blockers for people with hypertension, the use of anti-arrhythmics, and dangerous drugs abuse can all cause abnormal or irregular heartbeats.

The following factors can also influence the number of beats per minute: temperature of the surroundings, your fitness level, the activities you have performed before you took your pulse, your body size, the medications you take everyday including vitamin supplements, your emotions, and your body’s position while taking the pulse. During a heart screening, it’s not unusual for your cardiologist in Singapore to take your blood pressure while you’re standing, sitting and lying down.

Causes of Arrhythmia

Arrhythmia happens when the electrical signals to your heart don’t work in perfect harmony with the body’s needs. The symptoms are not so obvious, but if you experience the following on more days than usual, you should seek help from a Singapore cardiologist: sudden weakness, dizziness and breathlessness, feeling of fainting or actual fainting, lightheadedness and a fluttering in the chest.

Arrhythmia is caused by many issues and lifestyle habits such as high blood pressure, heart disease, diabetes, taking of supplements or herbal products, side effect of medications, smoking and drinking alcoholic beverages, drug abuse, too much caffeine, hyperthyroidism, excessive stress, and heart scarring from patients who have had a heart attack. The heart doctor will recommend heart screening tests to determine the best treatment.

A heart surgeon might perform surgical procedures for pre-existing conditions like damaged valves. If you have coronary artery disease for example, the heart surgeon will recommend an artery bypass grafting.

Types of Arrhythmia

Arrhythmia is classified into 4 types. These are bradycardia or slow heart beat, irregular or extra heartbeats, tachycardia or fast hearbeat, and ventricular arrhythmia.

1. Bradycardia. Called bradyarrhythmias, it refers to the condition characterized by slow heart rate. Most people who experience this do not get enough blood to their brains that is why they have fainting spells. Those who have had heart attacks, are taking Beta blockers, calcium channel blockers and anti-arrhythmia medication, have blood chemical imbalance such as low potassium levels, and thyroid problems are all at risk of bradycardia. The cardiologist might recommend a pacemaker or prescribe different medication.

2. Irregular or Extra Heartbeats. Sometimes called premature beats, it is the most common and is mostly harmless. You are recommended, however, to go to the nearest heart doctor in Singapore if it happens more than usual. Premature beats can be caused by pre-existing heart illnesses, excessive stress, excessive exercise, and taking too much nicotine or caffeine. There are two types of irregular heartbeats.

Premature atrial contractions (PACs) happen in the atria or the heart’s upper chambers. Premature ventricular contractions (PVCs) occur in the ventricles or lower chambers of the heart.

3. Ventricular Arrhythmia. Ventricular tachycardia, also called ventricular arrhythmia, begins in the heart’s ventricles. There are 2 types of ventricular arrhythmia.

Ventricular tachycardia is a condition characterized by a fast, regular beat in the ventricles. The episode can happen for a few seconds and sometimes lasts longer. Ventricular fibrillation is the quivering of the ventricles caused by a faulty electrical signal. This can cause cardiac arrest in some patients in Singapore. The doctor will recommend an electric shock to treat it after a heart screening. The cardiologist associates this condition with weakened hearts caused by pre-existing conditions.

4. Supraventricular Tachycardia. Also called supraventricular arrhythmias, it happens when fast heart rates occur in the atria or atrioventricular node of the heart. Tachycardia means fast heartbeat, while the atrioventricular node is the name for the group of cells between the atria and the ventricles. There are three types of supraventricular tachycardia.

Atrial fibrillation is characterized by an irregular and fast contraction of the atria. The electrical signals to the heart travel abnormally from either the pulmonary veins or a part of the atria. The atria walls fibrillate or quiver very fast. It can lead to heart failure because there isn’t enough blood or causes stroke because of the blood clots. Atrial flutter has the same symptoms as atrial fibrillation but the signals spread in the atria are in fast and regular pace.

Paroxysmal supraventricular tachycardia is characterized by an abnormally fast heart rate that occurs suddenly in a short period of time. It begins and stops abruptly with the signal traveling from the atria to the ventricles and then reentering the atria again. The result is that there are extra heartbeats caused by the problems in electrical connection that occurs between the chambers of the heart. One type of this arrhythmia is called the Wolff-Parkinson-White Syndrome which causes the electrical signal in the heart to travel in an extra path.

What You Need to Know about Alcosynth

 

Do you drink alcohol? Alcohol has benefits if taken moderately but if you consumed too much, be prepared for its adverse effects. You may not like what it can do with your head. Hangover is inconvenient and pretty annoying not to mention troubling. There are many tricks so you can lessen hangover if not totally avoid it. It does not end there because alcohol can also provoke aggression and mood swings – all bad things.

If you really enjoy alcohol but hate hangover, loss of control and liver damage at the end of the session, you would wish that there is something close to alcohol without these effects. The good news is that there is a product recently developed as an alcohol alternative. This sounds promising. The alternative is called Alcosynth. Here are some things that you need to know about it:

What’s Alcosynth?

Alcosynth is made to imitate the positive effects of alcohol but without its devastating after effects. This is developed by Professor David Nutt. It is a version of benzodiazepine which is prescribed to treat anxiety. However, the best part is that it will not cause any withdrawal symptoms. It can make you tipsy but without throbbing head, dry mouth and nausea.

Will it replace the normal alcohol?

According to the developer, Professor Nutt, who was a former adviser on drugs, said that Alcosynth can potentially replace the normal alchohol come 2050. For booze lovers out there, he said that it will be available alongside your usual gin and scotch in the future. The best part is that one can dispense it into the cocktail and you get the same pleasure without the inconvenient hangover and potential damage to the heart and liver – which can save a lot of lives.

What are the issues behind it?

Why is it not in the market already? There is news saying that Alcosynth can have a “seismic effects on public health”. It is still not available especially bars in the United Kingdom let alone here in Singapore. Despite the positive results Alcosynth promises, it faces punitive regulations. The government should not stand in the way of this new alcohol. Regulations need to be encouraging as well as flexible for the health of the people around.

Hopefully this product gets to the market as soon as possible so it can save more lives. This is like e-cigarettes. People should continue to develop products that are actually safer. You get to enjoy it but eliminating the harm it can cause.

How to Educate Your Daughter about Breast Cancer

Although the cases of breast cancer among teenage girls in Singapore is small, it’s never too early to teach your daughter about breast cancer prevention and breast health, especially if you have a history of cancer in your family. To make this process easier and less awkward for you and your daughter, here are some helpful tips on how to discuss breast-related issues with your daughter.

1. Teach By Example

Even if your daughter would never admit it, she’ll look to you for guidance and if she sees you are taking care of your own breasts, it’ll encourage her to take care of hers as well. As a mom, you can teach by demonstrating. You can model an overall healthy lifestyle, exercise, and limit your alcohol intake.

If possible, talk about the disease if it has occurred in a friend or a family member. Discuss about when they should be getting their first breast cancer screening tests, as well as the importance of being aware of the changes happening in their bodies. Remember that making breast cancer a comfortable topic to discuss will raise your daughter’s awareness of the disease and curiosity to learn more about it.

2. Encourage Her to Know Her Breasts

Breast awareness is the key to prevent breast cancer and catch it early enough for a successful treatment. As early as now, your daughter should get to know her breasts and be aware of the changes that’ll occur as she matures. As young girls enter puberty stage, their breasts go through some changes as they start to develop into the mature system of lobes and ducts. Unlike the breasts of older women, young breasts have a lesser proportion of fat compared to breast tissue, making them feel very dense. As she gets older, her breasts will start to become softer and feel looser, especially during and after being pregnant.

Inform your daughter that her breasts will go through such changes throughout her teen and young adult years. But if she happens to detect any unnatural changes in her breasts such as lumps, advise her to seek the help of her healthcare provider in getting breast cancer screening tests.

3. Inform Her About Your Breast Cancer Family History

One of the best things that you can do to protect your daughter from breast cancer is to let her know about any breast cancer history in your family. Make her understand that the disease could be passed on from generation to the next through a variety of mutated genes.

Before doing a screen for breast cancer in Singapore and apart from informing her about the medical history of first-degree relatives, you should also consider informing your child about the medical history of your second- and third-degree relatives. By doing this, your daughter will be able to properly inform her doctor about your family history by the time she undergoes several clinical exams and breast cancer screening Singapore tests.

4. Raise Breast Cancer Awareness Without Using Fear

How you approach your daughter about breast cancer influences her feelings and thoughts about the disease. You certainly wouldn’t want to bring up the issue in a way that keeps her up at night worrying whether or not she has it, particularly given that teenage girls rarely get diagnosed with the disease.

The incidence of breast cancer among teen girls is so small that it isn’t often reported in the national breast cancer statistics. Still, Singapore health experts believe that sensibly talking about the disease will make it less frightening for your daughter and will greatly help in empowering her to be proactive about her own breast health.

5. Urge Her to Join Breast Cancer Awareness Groups and Programs

Although no cure has still been found for breast cancer, early detection and education programs continue to serve as women’s strong defences against the disease. So encourage your daughter to take part in breast cancer awareness groups that push women, young and old alike, to know what is normal for their own breasts and to seek their doctor’s advice regarding any changes in their breasts.

You and your daughter can learn more and help spreading awareness about the disease by getting involved in groups that promote breast cancer campaigns. Through this, women of all ages are able to educate themselves and get their friends involved in their own breast health.

Other Quick Tips to Teen Breast Health

Apart from the aforementioned tips, you can also use the following checklist to teach your daughter about breast cancer and their breast health.

• Encourage her to be aware of her breast health, and to inform you or a doctor if there’s a persistent change in her breasts that just doesn’t feel right.
• Inform your daughter’s physician about your family history of breast cancer, and discuss its risk factors and prevention with your daughter.
• Teach your daughter to make healthy lifestyle choices to reduce her breast cancer risk.
• Motivate her to learn more about the disease so it’ll seem less frightening, and give her the ability to support relatives or friends who are diagnosed with the disease.
• Guide her towards quality books and websites that provide accurate information about breast health and cancer prevention strategies like breast self-exams, regular doctor visit and risk factor reduction

Teaching your daughter about the importance of breast health care and breast cancer prevention will surely keep her safe from the disease, and spread the awareness through her friends. So talk to your child about breast cancer today, and together, take the pledge to know your ‘girls’ more.

How to Deal With Allergic Rhinitis

 

Having to live with allergic rhinitis is a pain. When you wake up in the morning the first thing you do is sneeze. When you go out, your nose feels like it’s blocked. Some people even ask why you always have a cold.

It gets worse when you’re locked in a room where fresh air can’t circulate. You always have to have something to wipe your nose on, nasal spray, a face mask and the ever-reliable over-the-counter antihistamines for allergies.

 

What Are the Symptoms?

 

The reaction to contact with allergen is almost immediate. Your nose starts to itch. Any part of your face could also start to itch like your eyes, throat and mouth. People with allergic rhinitis tend to have puffy eyes as well.

 

You’d have difficulty smelling because your nose is stuffy. You’d start to sneeze, have runny nose and your eyes will water. Sometimes you’d cough especially if your nose is too congested that the mucus has no other way out except through your throat.

 

Remember that your nasal passages are also connected to your throat as well as your ears. Some people experience difficulty in hearing and sore throat as a consequence. Clogged nose and ears could cause headache because it upsets the balance on your head.

 

What Should I Avoid?

When allergies run in your family, there’s a small chance of avoiding it. Sometimes all it takes is for one parent to pass on that trait to the children.

 

The most common allergens are pollen, dust mites, mold spores, flakes of skin, and even saliva and urine from animals.

 

Looking at that list, you’d naturally want to avoid body products that are scented, loose powder that can irritate your nose, as well as flowers, cigarette smoke, sprays, fumes, and wood smoke. If you have to go out, always take a face mask with you to minimize contact and bring an emergency kit that contains all that you need like antihistamines, decongestants, and nasal spray.

 

When not managed properly, it can lead to sinusitis, ear infections and nasal polyps.

 

What Should I Do?

 

There is no treatment for allergic rhinitis. The best way to reduce the symptoms is to avoid the causes as much as possible. Make sure to go for a check-up so that the doctor can prescribe medication for other conditions like asthma and other types of allergies. Remember that allergies can run in the families so other types of allergies may also be present.

 

Always have antihistamines and a nasal spray ready. Clean your nasal passages everyday using a saline solution. Gargle with water and salt if you have a sore throat. Keep a stock of decongestants and corticosteroids for severe symptoms.

 

Keep your house always clean and well-ventilated. Remember to use a mask when you clean to avoid inhaling dirt and dust. If you have pets, train them not to sit on the chairs and bed. They should have an area of their own for sleeping and eating. Groom them regularly to reduce shedding.

8 Mistakes That Can Affect Your HIV Treatment

With the recent advances in the HIV testing and treatment, persons diagnosed with the disease now have the reason to be more hopeful with their future. Surely, treating the virus will still be challenging, and there are several factors to be considered to maintain a good health. Still, by properly caring for yourself and getting the right medical care for your needs, you’ll surely be able to live the life you want. So don’t let following HIV treatment mistakes get in your way. Learn about them, as well as the ways on how you can completely avoid them.

1. Not Asking for Medical Care from an HIV Specialist

Health experts trained in infectious diseases such as HIV know their field well. Not only are they up-to-date on research, they’re also well-suited to track any changes and address concerns that may cause problems with your treatment plan. Even after confirming their illness through HIV testing, most people still don’t seek anonymous hiv tests from Singapore HIV specialists due to concerns about ability to pay or the worry that there may not be an effective treatment available. However, HIV support programs are available in every state of Singapore to ensure that the affected individuals receive effective treatment regardless of their capacity to pay.

2. Not Following Your Prescribed HIV Treatment Plan

Taking medicines on a daily basis is difficult, but regular medication intake is crucial in HIV care than in most health conditions. Ingesting medicines 90 percent of the time is essential for preventing drug resistance and treatment failure. Drug side effects, costs and depression are just some of the reason you may be tempted to stop following your treatment plan. If you ever encounter any of these difficulties, then consider reaching out to your doctor or a social worker. There are some proven programs that may help you stay on track with regards your treatment plan.

3. Forgetting to Take Your Medications

After getting the results of your HIV screening, it’s crucial that you take all doses of your medicines to maintain a low HIV viral load. Skipping a dose of it will only give the virus a chance to multiply throughout your body, enabling it to mutate to a drug resistant virus. When that occurs, your medication may no longer be effective against the disease. Using calendars, pillboxes, and mobile applications is a good way to remind you of your medication schedule. Having a relative or a friend help you monitor your medicine intake will be beneficial as well.

4. Failing to Inform Your Doctor About Treatment Challenges

Your doctor is always there to address your concerns and respond to your queries. If you experience challenges with your HIV treatment plan, whether it’s related with medication cost, schedule, or side effects, or you emotional state of mind, they are the people you may talk to and help you succeed. You may even ask your doctor to refer you to a social worker, or a medical centre in your area in Singapore capable of giving you the medical services you need.

5. Not Notifying your Doctor about Your HIV Symptoms

If your HIV symptoms flare, it simply means that your treatment plan isn’t working effectively. This is the reason why it’s crucial to let your doctor know about it so he or she can test your viral load and adjust your treatment plan accordingly. The virus is capable of mutating inside your body and become drug resistant over time, but don’t let this discourage you as there are other medication options available to treat HIV.

6. Taking Particular Dietary Supplements

Your HIV treatment regimen is composed of several medications that support one another – but adding a dietary supplement into this mix may cause some problems. For instance, using St. John’s wort while taking HIV medications may cause the latter to be less effective, and increase your risk of developing drug resistance. So before you consider taking any dietary supplement, do consult your doctor first to ensure that there are no risks for adverse interactions in your medicines.

7. Not Regularly Visiting Your Dentist

Getting a positive anonymous HIV test puts you at a greater risk for advanced tooth and gum disease. If your immune system is compromised due to an oral infection, it may lead to other health problems. So practise good oral hygiene on a daily basis by flossing and brushing, and do visit your dentist every six months. Remember that having a good dental care promotes a good overall health.

8. Using Drugs or Alcohol

Drinking alcohol in excess weakens the immune system, and a weakened immune system often have a harder time fending off infections. Aside from that, it also increases your risk of experiencing side effects from the medications. Smoking marijuana irritates the lungs, making you more susceptible to infections like pneumonia.

Alcohol and drugs affect the liver the most since it’s the clearinghouse of all the chemical wastes in your body including prescription medications and recreational drugs. Overworking your liver through excessive drug and alcohol use will only cause it to function ineffectively and may even leave you feeling weak.

Living with HIV can be very challenging, but by undergoing proper treatment you’ll definitely be able to maintain your health and live a long, productive life. So don’t let the aforementioned mistakes get in the way of your successful HIV treatment.

Exercises for Inner Calmness

 

Working here in Singapore is hectic and stressful especially if you are new in the industry. The good news is that it will get easier as you go along armed with the knowledge and understanding of inner calmness. Your ultimate goal amidst chaos should be inner calmness. If you mastered inner calmness, nothing or no one can bring you down. Remember that.

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You should begin with some easy exercises. What are some exercises that invite inner calmness? Here are some examples that might interest you:

Yoga – If you have the time, yoga should be practiced as it can teach you a lot of things but basically all about meditation and focus. If you do not have time, the least that you can do is practice the vipariti kirani yoga. This is a pose wherein you lie on the floor and then putting your feet against the wall. This pose will give you a good stretch.

Run – Many Singaporeans attest to the effectiveness of running when you feel stressed and anxious. However not all people have the time to do this. If you cannot run outside, the least that you can do is to run in place. Running in place for minutes will help the body pump endorphins. Endorphins can help you during your low times.

Stretch – You did not notice until your back ached – you had been working nonstop. Staying in one position for a long time will tense the muscles which is not good. You should at least stand up and do stretching. The stretching should be done many times as it can relieve tension of the muscle and invite relaxation.

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Quick walk – There are times that you just want to walk away with everything and just see where it ends. That is not a good thing to do. You can decide to walk away in just a split second but the impact will surely last a lifetime. Do yourself a favor by taking a quick walk outside the office. Taking a quick walk away from the source or trigger of your stress can help clear your mind and ease tension. Strolling or quick walk can give you time to gather all your thoughts.

Dance – You may not be a good dancer but dancing actually can help ease the anxiety or stress you are feeling. Just do not mind the step and let yourself be carried away with the music.

When things get messy that you do not invite inner calmness at all, it is time that you face the trigger or the source.

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The Ill Effects of Bad Posture on Your Mind and Body

 

For developed countries like Singapore, most people spend all their waking hours glued in a chair. There is nothing wrong with that but you have to be conscious of your posture because it can make a difference at the end of the day. Bad posture is actually the problem of many here and it can lead to physical and mental health complications.

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Remember that your body is created to move and not to sit in the chair for more than eight hours every day. If you are conscious about good posture then you are already living a happy and healthy life. However if you have bad posture, it can pose health and mental risk on you. Over time, bad posture will become a habit and it will then lead to headaches, fatigue and pain.

Here are the ill effects of bad posture on your mind and body:

Exacerbates stress and depression

You do not know it but when you slouch, your body actually tries to constrict and compress. If this is the case, the lungs and heart are forced to work twice to pump blood thereby slowly circulating the oxygen. This is enough to cause stress especially in your muscles and internal organs.

There was a study commissioned by San Francisco State University. The researchers asked student responders to walk in a slouched position. The students who walked in that way experienced decreased levels of energy. When the body is seated for a long time, the internal processes will slow down and as an outcome, the energy levels decrease.

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Leads to poor breathing

Remember that the lungs will function well if the diaphragm and rib cage expand properly. Poor posture can actually restrict the blood and more importantly, oxygen flow. If you are engaged in different outdoor activities, you have to make sure that you have good posture because it is during this time that the body needs more oxygen.

Back, neck and shoulder pain

When you have bad posture, the most common effect include back ,neck and shoulder pain. In most cases, the common pain areas include wrist, shoulder, neck and lower back.

By knowing these, you will gradually change your posture and finally realize why your mother was constantly bugging you about posture back then. If you have questions about it, you can always seek for the help of your doctor. The trick here is never under estimate it or ignore it. Avoid more pain starting now.

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5 Things Fast Food Chains Don’t Want You to Know

 

Nowadays, fast food is the preferred choice, but how safe it is? Sometimes, the industry cut corners to make easy money, and one of those corners is your health. So, before you order your next cheeseburger and fries, here are some fast food facts that you ought to know.

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  1. Fast food is meant to be eaten fast

It takes 20 minutes for your body to realize that you are already full. So the faster you eat your food, the more food you will buy and eat, because your body doesn’t know yet that you’re stuffed.

  1. Your iced drink is as contaminated as a toilet

Soda machines are particularly complicated to clean—if they are even cleaned. That’s why many restaurants clean them once in a blue moon, allowing bacteria and moulds to form. In a study, results show that 70% of the time, sodas from fast food chains is dirtier than toilets. There are also studies that a drink from a soda machine tested positive for E. coli, a bacteria usually found in human waste.

  1. There’s no actual grilling

Don’t be fooled by the grill marks found on fast food burgers and chicken slabs. They were purposely marked to make you believe that the food was licked by flames, though the truth is that they were not. The marks were painted with edible dyes or were stamped at the food factory, and then char and smoke flavourings are added to make the illusion more realistic.

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  1. Fast foods look good for long

In a study, a photographer stored a McDonald’s fries and burger in a jar. A couple of months later, the fries and burger still looked edible, while the fries from KFC stored on the same day were already coated with moulds. This is because most fast food chains use a lot of sodium propionate to keep bacteria and mould off the food.

  1. There’s more in your salad than what you can see

Nowadays, fast food restaurants offer salads. But that doesn’t mean you can name every single ingredient that you can see in it. Did you see propylene glycol in there? Many chains dust their greens with such chemical to keep the greens crisp. The chemical is considered edible—and can also be found in anti-freeze additives and sexual lubricants.

As you can see, fast food chains aren’t as transparent as you think they are. While this may not be the case for all fast food restaurants in Singapore, these five points were reported too often. Do your research and be more observant next time and you might be surprised of the things you’ll learn.

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5 Healthy Foods to Eat to Bulk Up

 

While most of us are constantly trying to shed some weight, there are those whose battle to gain weight is just as real. If it’s the kind of battle you’re currently into, then read on to discover what kinds of food you should eat so you could bulk up in an easy and healthy way.

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  1. Lean Red Meat

Lean red meats are the first things you should eat if you’re planning to gain some weight. Steak, in particular, contains lots of iron and protein necessary for building up some muscles. Opt for cuts like rib-eye, T-bone and New York strip with marbled meat as these cuts are loaded with more calories and are tastier when cooked as well. Such meats are high in cholesterol, however, so avoid incorporating it in your diet on a daily basis. Also, avoid combining it with saturated fats as it might cause some serious health problems.

  1. Natural Peanut Butter

Apart from eating red meat, consuming organic peanut butter is also a good way to gain some weight; just a tablespoon of it already contains four grams of protein and 100 calories. Other than that, this tasty spread is also rich in magnesium, folate and vitamins B3 and E. Enjoy it mixed in your oatmeal, as an apple dip, or as a filling to whole grain bread.

  1. Whole Fat Milk

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One crucial change that you should make if you’re planning to gain weight is to swap skim milk for whole milk. It contains 60 calories per glass and is rich in other nutrients like vitamin A and D. Add whole milk wherever you use skim milk, such as in cereals, oatmeal, sauces or as a regular drink. If you like adding milk to your coffee, then use it as a creamer for your daily cup of Joe.

  1. Tropical Fruits

Aside from making you feel refreshed after a rough workout, tropical fruits are also capable of helping you gain some weight. Bananas, mangoes, papayas and pineapples are some of the best fruits to eat for weight gain since they provide energy-boosting natural sugars. So be sure to add some fruit servings into your diet either as a snack or as a smoothie.

  1. Whole Wheat Bread

A study conducted by health experts in Singapore found that consuming healthy bread products aids in weight gain. One of the best bread choices to incorporate in your diet is whole wheat bread. Aside from being packed with fibre and minerals, whole wheat bread also helps in sustaining your energy level and in keeping you full for longer periods.

Gaining isn’t just about doing the right workouts, it’s also about eating the right kinds of food. So make sure that you keep these foods in mind as you start working on bulking yourself up.

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Benefits of Chia Seeds

 

Chia seeds have become a staple among health buffs especially those on a vegetarian diet. What makes chia seeds popular is the large amount of nutrients and health benefits they have, which makes them one of the healthiest foods on the planet. Among the benefits of chia, here are some examples:

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Low calories

Chia seeds have incredibly low calories for even a handful of amount. Therefore, they are easily adaptable in any kind of diet.

 

Rich in fiber

When you’re looking for fiber-rich foods, look to no other than chia seeds. Majority of the carbohydrates in chia are actually fiber. This means that chia is a good addition for people on low-carb diets because fiber can be subtracted from the net daily carbohydrates.

 

High in protein

You rarely get to see vegetarian foods rich in protein. Most protein sources are milk or meat based. Chia seeds are non-dairy and non-meat but are packed full of good protein compared to most other plant-based protein sources.

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Less snacking

Since we now know that chia seeds are high in protein, we could infer that eating chia seeds can curb appetite. Protein has the ability to actually lessen our cravings. This means that chia seeds can lessen late night snacking.

 

Weight loss

Chia is ideal for weight-loss because it is both high in fiber and protein. A high fiber diet improves metabolic activity while a high protein lifestyle lessens cravings and snacking.

 

Omega 3

Omega 3 fatty acids are what we call as “healthy fats”. This means that they are the ideal fats to incorporate into your diet. While fish fat are among the richest sources of omega 3, chia seeds also contain a good helping of these fatty acids.

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