WEIGHT LOSS AND RUNNING

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Any exercise is good for the body, yet with regards to shedding weight, running happens to be the best. All things being equal, running is a standout amongst the most effective approaches to shedding weight. If you are a running already, keep up the good work. However, if you have not started, this article would highlight some reasons as to why running is the best exercise for losing weight. 

 

There are methods by which exercise can help you shed weight. For instance, dancing, lifting weights and climbing stairs; however, none of these methods is quite as effective as running. Running a couple of miles, particularly if you’ve just started running, requires perseverance, mental strength, and a considerable measure of sweat. Be that as it may, that expended energy is the reason good numbers of ladies have taken interest in running and have shed a lot of weight. In case you’re feeling unappreciated and contemplating losing weight by running, read through these tips and be inspired. 

 

 

  1. Running does the trick even when you don’t move.

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Intense activities such as running help burn fat faster than less intense activities. Some studies have compared the effects of running and walking on weight loss. A considerable number of them concluded that the rate of weight loss was higher for those that ran. This is most probably as a result of elevated resting energy expenditure after running. In another long-term research of runners and walkers, calories burnt via weight loss was 90% more than that burnt via walking.

 

 

2. Running is time-effective

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Regardless of the fact that running a mile and walking a mile consume a similar number of calories might be true, running is a considerably quicker approach to consume those calories. The vast majority of runners can run 3 or 4 times as much as they can walk in the same amount of time. On the flip side, short but high-intense exercises may consume more calories every minute per running, but since they’re so short, your aggregate caloric consumed isn’t as great as if you ran. 

 

 

3. Follow a Running Schedule 

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You ought to have the capacity to shed a few pounds effectively if you follow a running schedule, preferably beginning with a run/walk program (where you keep running for a given amount of time, then walk, before running once again). I truly like run/walk programs for individuals attempting to shed pounds since it keeps you moving for a more extended timeframe. You may work out for 30 to 40 minutes or even an hour with a run/walk schedule, while with a run-only schedule, you won’t have the capacity to go an entire 20 minutes. 

 

If your objective with running is weight reduction, then you should rather attempt longer runs at low intensities. 

Another thing to consider after your run/walk schedule is to introduce some mobility and strength exercises alongside you run/walk schedule. This could be straightforward activities like body squats and push-ups. Likewise, plank exercises are incredible to enhance your core strength. 

 

  1. Running is convenient

In spite of the fact that a significant number of us have amassed a tremendous amount of GPS devices and tech tees throughout the years, little is really required to go running. You can do it without anything. You can do also run anywhere you like. You don’t need to bother buying any equipment apart from a pair of running shoes. Hence, running is the best exercise for weight reduction since it’s not expensive, it’s easy, and there are fewer boundaries to keeping up a normal schedule, even after relocating.

 

 

 

 

HOW RUNNING IMPROVES YOUR HEALTH

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It is no secret that running is a common method to get into shape, yet many don’t know that it can profit practically all aspects of your body, and in addition, make you happy. Running is amazingly effective at helping you stay fit in many ways. While it may not be the most preferred exercise for everybody, recognizing its positive effect on your health can make you take it up as a hobby. I was once terribly ill, but with the combination of running and the help of a therapist near me, I was back on my feet in no time.

“Running is painful” is the most popular excuse of people that are reluctant to run. They complain about painful muscles and stiff limbs. Some doctors also emphasize on the side effects of high intensity running such as goaded joints, muscular injury and weak ankles. These people take solace in the fact that something that causes you physical agony can’t be beneficial for you. 

A good number of human beings run at some stage in their life. Running is an interesting activity since it doesn’t cost a great deal to participate and you can keep running whenever it is convenient for you. A few athletes take an interest in entertainment race, marathons or sprints. You can also participate in these events by contacting the necessary agencies.  Running is extraordinary compared to other intense, calorie-blasting exercises around. Still not persuaded? Here are tips to get you running.  

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  1. Running makes you more joyful. 

 

If you’ve been working out frequently, you’ve found out that: No matter your mood at any point in time, exercise would bring out the best in you. Running produces more than endocannabinoids otherwise known as the “sprinter’s high”— that surge of feel-great hormones. In a study published in Medicine and Science in Sports and Exercise, scientists found that even a minor activity—30 minutes of exercising on a treadmill—could quickly improve one’s mood. 

Also, even on those occasions when you need to force yourself to go train, running still secures you against depression and nervousness. A recent report in the Journal of Adolescent Health demonstrated that only 30 minutes of running during the week for three weeks helped improve sleep quality, state of mind, and focus during the day. 

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  1. Enhance Your Health 

The truth be said, running is really an extraordinary approach to building your general level of health. Research demonstrates that running can raise your amount of good cholesterol while additionally helping you improve lung capacity and use. Moreover, running can likewise support your immune system and lower your risk of having blood clumps.

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  1. Avoid Disease 

Many specialists today prescribe running for individuals who have been diagnosed with diabetes, hypertension, and osteoporosis, and it is demonstrated to help decrease the risk of heart attack. Running does not probably cure cancer, but it lowers the risk of being affected. For ladies, running can really bring down your risk of breast cancer. It can likewise help diminish the risk of having a stroke. By fortifying the heart and assisting the arteries to remain elastic, the risk factor for heart attack is significantly lower. 

A review of 170 epidemiological investigations in the Journal of Nutrition demonstrated that running is related to a lower risk of specific cancers. In addition, running can help improve the quality of life of cancer patients undergoing chemotherapy. 

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  1. Shed Weight 

Running is outstanding amongst other types of exercises for losing or keeping up a steady weight. You will find that it is the main approach to burn off added calories and that it is the second best exercise only after cross-country skiing as far as calories burned every minute. 

 

  1. Lift Your Confidence 

Not all advantages of running are physical. Running can considerably improve one’s confidence. By defining and accomplishing objectives, you can help give yourself a more noteworthy feeling of empowerment that would keep you happy and accomplished.

The art of running and its benefits

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We must have taken swift steps at some points in our lives and while we did it just to hurry, there is an art to it that makes it beyond a form of exercise and turns it into a culture that becomes a way of life; which can be consistently scheduled and followed as a routine. Running has proven to not just be a form of sport for athletes but a form of exercise for people who decide to let go of their feet and sprint.

 Basically, running involves moving your body quickly as you move your legs swiftly; faster than when you walk. We can either run because we are being chased or we are chasing something, which can be in form of meeting up with a certain time limit or routine, it could also make strangers chat if they both follow the same path as part of their routine and this improves communication and social interaction. 

Brief facts about running

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Running has proven to be of immense help to the health condition of people and has also helped to decrease the mortality rate. Running regularly reduces breast cancer by 25%, cataracts by 35%, gastric cancer by 50%, depression by 19% and serious heart attack by 50%. It burns twice the calories as walking per mile and you wouldn’t bother about having an intense work rate as short interval training is an excellent way to burn fat, sprinting for 8 seconds and then doing a slow run for 12 seconds in the span of 20 minutes can burn 5 times more fat than jogging for 40 minutes in uniform speed.

These are few of the amazing facts that running promises to offer and while it appears attractive, it is to be noted that running doesn’t solve all health issues, it just helps make life a lot easier, let us take a lot at some of the benefits of running as it influences life and communication.

Benefits of running

Source: active.com

 

 

  1. It helps prevent cardiovascular diseases.

 

Running a total of 75 minutes each week can help prevent cardiovascular diseases to the minimum. When you run, your arteries expand and contract which keeps your arteries fit and helps your blood pressure be in a normal range. As a result, you are in a good position to have an occurrence of a serious heart attack significantly reduced.

 

2. It helps in weight control.

 

Running burns a lot of calories and thus results in maintaining or controlling your weight. It can also be used as a tool for weight loss as it places you on a schedule and helps you lose a considerable amount of weight. Though, it brings a restriction to the types of food eaten because you have to maintain your weight.

 

3. It helps relieve stress.

 

There’s a hormone that is increased in the brain while running. Serotonin makes the brain to be in a relaxed state and running increases the level present in the brain, so you just get your morale boosted after few minutes of running.

 

4. It helps prevent diseases.

 

Running goes beyond preventing heart diseases alone. It is a reliable help in the prevention of breast cancer in women and some other forms of cancer. People with diabetes too can rely on running to help them reduce their blood sugar, though it is more effective for those in the early stages. Running regularly also helps to boost the immune system which even makes the body strong enough to fight germs. 

 

5. It improves confidence.

 

The calmness that comes with running is enough to make you feel a sense of accomplishment when you see that the targets you set for yourself are being met and this boosts your confidence and belief in your ability and capacity.

 

6. It strengthens the body and mind.

 

Running influences some other parts of the body too; it results in increased bone density as a result of the stress that occurs in the bones and while this is on, the bones are filled with significant minerals that improve the physicality of the bones and results in strong legs.  This, in turn, increases stability and makes it possible to withstand more stress to the bones. Also, depression is reduced or eliminated as there’s a drive of energy flowing and running inside while running.

Running is a way of life or a form of exercise that influences the body and mind while also lifting our spirits. It is a form of exercise that doesn’t require a guide as long as you have a personal schedule. So, draw out a plan and set out to run because your health might depend on it.  

 

TIPS TO PREVENT SLOW DOWN WHILE RUNNING

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There are a couple of exercises or races each year when everything is going great until the end. Within the last few yards, you begin to hobble and start questioning your ability to complete the race. You’ve reached your endurance limit; energy levels are poor; your muscles begin to strain there’s no bob in the muscles, vitality level drops, and you’re breathing becomes heavy. You end up struggling notwithstanding the fact that your speed has drastically reduced. 

 

This conundrum can be avoided byundergoing a talk therapywitha a specialist and by proper training. Some special exercises and training sessions elucidated below are designed to help improve one’s endurance. They also help to improve the pace and strengthen the muscle to withstand fatigue. To guarantee a solid, injury free race, apply the following tips to lessen your risk of slowing down during a race.  

Eat good food before the race 

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There are numerous reasons as to why slowing down occurs while running. One of them is the food one eats before embarking on a race. It is quite difficult for food containing a lot of fiber and fat to digest. That doesn’t mean they are terrible foods. However, they can cause devastating effects if eaten 2 hours of less before a race.  Try to explore different varieties of food to know which works best for you. One man’s running fuel can be another’s undoing. Ensure you eat little and give enough room for the food to digest. 

 

Practice your pacing in exercises 

You need to work on your pacing if you have a propensity for going out too quick, but you realize that steady pacing is what your need to achieve your objective. Simulate your race by taking a few exercises, and endeavour to pace your real race as practiced. Get your training partner to come assist you with the watch and try to guess if you achieved the necessary pace. 

Your training partner should tell you the time you achieved for each practice. If you think you are too fast, you can reduce your pace in the next. When you perfect your strategy, take a mental note of how it feels at that speed. How quick you are making progress, how your hands move and how heavy your breathing is. Try your best to monitor these signs as you can, so you can control all these parameters in a real race. 

 

Regulate your breathing

Endurance runners need to learn how to run like swimmers. Swimmers make use of productive breathing partners that harmonize with their body. Swimmers only inhale when their faces are not inside the water. Therefore, they concentrate more on mastering their breathing tempo and harmonizing it with their stroke rhythm. Sprinters can gain by a utilizing a similar strategy by syncing their breathing with their strides. Runners should try to exhale for about 2 to 4 strides and inhale for the same number of strides. A quicker pace would lead to a shorter sequence and vice versa (quick pace leads to a couple strides for every breath while a slower pace leads to about four steps for every breath). This can counteract slowing down, as well as enhance the effectiveness of your oxygen transport. Also, it’s an extraordinary approach to control your running pace without a watch. 

 

Listen to your breathing 

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This is simply one of the essential tips to utilize in the first few miles of a race. Try to listen to your breath to notice if people around you are struggling to control their breathing. If your breathing is too heavy, you begin to doubt your ability to finish the race. 

However, your confidence would grow if your breathing was calm and controlled unlike that of those around you. At the initial stage of the race, try to run at a pace that would be comfortable for your breathing. You can increase your speed towards the latter end of the race.

10 TIPS FOR RUNNING IN THE SNOW

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There are many nations in which training during winter is quite enjoyable. However, there are other nations such as South Africa or Australia where training during winter can be very tedious.

Running in the snow during the winter especially when it is freezing cold and there is a lot of snow can be very challenging. When depressed from your inability to run in the snow, you do not need the services of a depression chat room. You can benefit from certain advantages if you can encourage yourself to run during winter. Maintaining one’s training routine can be very challenging too. However, the tips mentioned below can help one train proficiently and safely during the winter period.

 

 

  1. Anticipate Soreness

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Whilst running during winter, runners pay much attention to their balance and stability. This can have an adverse effect on muscles that aren’t usually sore after running. Winter running requires the body of runners to work twice as much as they normally do. Professionals recommend concentrating on flexibility training before slowly easing oneself into the real running. Flexibility training can also be alternated with indoor treadmill exercise until the body is ready for higher demands.

 

 

2. Learn how to run against the wind

 

According to professionals, try to start your running routine by racing against the wind on the first half of the run and you would be glad you did so on your way back. The first half might be difficult as you would find yourself battling with the wind. However, it also implies that you do not get chilled by the wind after you might have been over sweating. No matter what direction you take, running in the snow is difficult but you can make it easier by following this tip. 

 

 

3. Wear the appropriate shoe

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A good running shoe is very important for running, especially when the surface is wet and slippery. The shoe should be waterproof and breathable in other to ensure your feet stay dry. 

 

 

4. Learn how to run on snow

 

This might sound funny. The truth be said, not everybody can run on snow. If you push your body beyond its limit, you might likely damage your muscles or something else. Your stabilizer muscles would work twice as hard on snow than on concrete. It is essential to practice running on snow and build up momentum gradually.

 

 

5. Protect your eyes by wearing a cap

 

Caps are not meant to be worn for summer alone. There are many great snow caps to improve one’s visibility during snow. There are many variations available for winter training. One can also wear a headband under the cap to keep snow out of one’s eye. This makes the run seamless.

 

 

6. Wear woolly socks to keep your feet warm

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Woolly socks with additional breathability avert shifting and slipping and help keep the calves and Achilles tendons. These socks work better than conventional socks.  They also help to keep the toes warm.

 

 

7. Ignore running at pace

 

During winter, running at pace is an endeavour that should be avoided as it doesn’t have any benefit. One’s body ends up working twice as hard as normal. It is better to concentrate on finishing safely.

 

 

8. Don’t forget to warm up

 

Before going out to run during winter, it is imperative to warm up your body indoors. Exercises such as walking high knees and jumping jack should be carried out. However, you don’t need to overstress yourself as you don’t want to be too tired before the actual running. The cold would have a negligible effect on your body if you warm up before running. 

 

 

9. Try to run in a group

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There is more fun in running in a group. If you cannot get a group, endeavour to get a running partner. This helps to improve your motivation and make the training session less stressful.

 

 

10. Freshen up after every run 

 

Try to take a shower and change into dry/warm clothes after every run. When you are warm, you can stretch your body without fear of catching a cold. Rehydration should not be ignored too. Though not noticeable, winter running dehydrates the body as much as summer running.

 

 

 

 

 

HOW TO MAKE RUNNING EASIER FOR YOU

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The truth be said, running isn’t a straightforward task. Even professionals in the field attest to the fact that running can be really difficult. Obviously, the more you practice and the more adapted your body is the simpler running feels. In any case, no two runs are ever the same, and sometimes, it can be gruelling to cover a couple of miles. 

However, there are things you can do other than giving up and inviting friends to parties.  Parties should only be used to unwind after a race. When next you are feeling empty and consider giving up, consider these professional tips to make running a little less demanding. 

 

Slow down

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There’s no compelling reason to begin off by running seven-minute miles. Reduce your speed enough so you would be breathing as if you are simply strolling, and not huffing and puffing so much that your lungs hurt or you’re panting for breath. Avoid the intensive training and stick to a comfortable pace that would be easier for you. Slowing down will enable you to concentrate on proper running form, which can reduce normal running pain, and you’ll likewise have the capacity to take in the view or have the strength to talk with your exercise pal, all of which can really influence you to love going out for a run. As you build up your endurance, your speed will naturally improve, and you can start to introduce intensive regimes. 

 

Remain hydrated

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Try to continuously remain hydrated while you run. Ensure you take along a bottle of water for shorter runs, and make room for a sports drink in case you’re going for a long run.In other to avoid getting dehydrated, It is imperative to hydrate one’s  self after every 15 minutes. 

Dehydration is no child’s play as 2% dehydration of the body weight can cause fatigue and wreak havoc to a person’s physical form. Essentially, it makes running difficult. 

 

Try to get a running partner

While a few people like to run alone, for others a running pal can help make running a fun experience. A running partner additionally helps ensure you stick to your running schedule – regardless of the fact that you loathe it. One of the biggest merits of converting friends to running partners is that you both have extra time to hang out. As long as your partner keeps you motivated with your running regimen, pair up with them for a better experience. 

Take vitamins

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Running consistently can fatigue your body, and taking vitamins will help your body’s recuperation. Take a tablet in the morning with your breakfast to help keep up with your schedule. 

 

Make It Fun 

If you don’t look forward to you running regimen, it implies you aren’t doing something right. Learn new methods of making it fun either by taking along your best friend or dog and exploring new routes with them. You can also listen to your most loved songs or a book on tape, flaunt your new running gear, track your performance with a gadget or application.

 

Freshen up after every run 

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Try to take a shower and change into dry/warm clothes after every run. When you are warm, you can stretch your body without fear of catching a cold. Rehydration should not be ignored too. Though not noticeable, winter running dehydrates the body as much as summer running. 

 

Spilt up Your Runs 

Without a doubt, a seven-mile run can be particularly too hard on your body. Try to separate a seven mile run into a one-mile warm-up, five-mile run, and one-mile chill off. This would ensure you don’t feel totally jaded. 

 

Dress Comfortably 

Running is sufficiently hard without a piece of clothing causing inconceivable pain or injury to you. Set aside some time to look for quality and comfortable running kit that helps you to feel physically comfy.

Depression And Suicide: What Runners Need To Know

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In an effort to save a life, I deemed it necessary to write this blog about runners who are depressed or have been experiencing bouts of depression. It’s been constantly nagging on my better conscience, more like poking me from behind and saying, “Hey. If by now you still can’t see that I’m real, well, it’s your untimely loss.” And it’s the truth. I literally lost my aunt (she was an avid jogger) to depression and, my office mate committed suicide last year due to this mental health illness, as well. He survived though and is still on the process of sorting himself out. My aunt, on the other hand, is in a mental health facility now. After her breakdown, she just lost her will to live.

 

Depression is a very powerful state of being. If you are weak enough on the inside and you let it conquer your mind, you will be its prisoner. I don’t mean this from a negative perspective. By golly, what I mean is that depression plays dirty and we must fight it head on. Once it stings you, it will linger there and find the exact opportunity on when it will strike as it continues to poison your mind.

Signs and Symptoms of Depression

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  1. Most people who are depressed often manifest feelings of helplessness and hopelessness. They think that their problems have no solutions anymore and sometimes, they deliberate on committing suicide so that the problems will end. Some also contemplate about death – how lovely it is to die because there is nothing to feel after dying. These are for some with extreme cases of depression.

 

2. A miserable person can be one of these two things – they don’t sleep much because their problems haunt them day and night or they sleep often so that they won’t have to face their problems. If they are awake, they need to address it and feel it. If they sleep often, they don’t have to deal with it right now.

 

3. They are often sad and extremely melancholic. Sometimes, their moods change and they become very angry, annoyed or agitated even. It’s a constant roller coaster of emotions for them and others have no idea on how interact or react.

 

4. Individuals who are have the disorder most likely cry on their own and when they are alone.

 

5. It can be that the person is very depressed and he eats all the time. Or he doesn’t want to eat at all. He can gain too much weight in a short span of time or lose pounds drastically because of their mental state.

 

6. They want to be isolated from everyone and be left alone. Dealing with nosy people who would ask them “Are you ok?” will add to their problems and so, they choose to be withdrawn.

 

7. These people have lost their will to live, their motivation to exist and often have no energy to move.

 

8. Their behavior can be very careless, at times, and some even try to end their lives because of the “darkness” they are experiencing.

 

With the symptoms above, it is almost a certainty that people with depression cannot function normally on a day to day basis. Their personal and work life will be very much affected and this is not how a healthy person must live. 

 

What to do when a friend or loved one says that they will commit suicide?

 

This is a very serious issue and it demands a serious action. Call 911 if your loved one is contemplating suicide and the person on the other line will assist you on what to do. Never leave the person alone until everything is pacified. Who knows what they might do when you turn your back. 

Running can help combat depression.

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Running is not an alternative to mental health support and treatment. It is just an avenue to combat depression from taking over at that specific time. What other runners who have depression issues do when they feel that the illness is creeping up on them is that they put on their running shoes on and start to walk. Some go to the park and jog for a bit. Others do long distance runs while they cry. It’s therapeutic. At the end of the brisk walk, jog and run, they feel better and the bad mood is kept at bay.

 

Therapy helps too.

 

There is no shame in seeking help for your mental health problems. You can always count on for a discreet interaction between a patient and his therapist. It can be an anonymous session which is very much possible since the therapist won’t force you for a face to face encounter. You can text, call, video chat or the regular online chat – whatever is most convenient for you. Know that you will always have someone to speak with regarding your worries in life, anytime and anywhere. 

 

 

Tips to improve your overall health

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Nutrition and food are two different areas in the scientific and research world. Anything we eat when we feel hungry is called food. It could be a fatty burger, a hotdog or a healthy bowl of fresh greens and fruits. Nutrition on the other hand is the molecules that we obtain from the food we eat, which is then utilized by our cells and for further process to produce glucose which is the driving force of the living world.To avoid premature aging, cardiovascular disease, osteoporosis, high blood pressure and cholesterol content in the blood, the following tips are formulated. If the same are followed with diligence, one can enjoy the fruits of life with good health and prosperity.

Stay away from fat

Fat is detrimental to both your circulatory system as well as the cardiovascular health of an individual. The same could be avoided by simply changing the way we cook our food. Grilled, baked, steamed and poached food items are considered to be the ones that is not only healthy, but also retains most of the beneficial nutrients that gets burnt or damaged during frying.

Get adequate sleep

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We regularly hear people suffering from insomnia or other sleep related problems. This is due to the way we lead our lives these days. Our workload and routine compel us to start taking caffeine and even sometimes the occasional glass of wine. To avoid staying up whole night like an owl, cutting down on such stimulants is an absolute necessity. Using the laptop, the tablet or watching TV before going to sleep can be harmful for your sleep cycles. Reading your favourite novel or listening to some soothing music is known to put people to sleep easily.

Keep a check on the salt intake

Sodium is a nutrient in its own, but if it is taken in an excess quantity, eventually it results in the contraction of the arteries and capillaries of the circulatory system thereby increasing the blood pressure.  Seasoning of your food is very important, but it is suggested that to do so using oregano, nutmeg, paprika etc. at a certain point, it can even come to this that you won’t feel like using salt at all!

Strengthen your bones

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The fitness enthusiasts and the outdoor activity lovers are suggested to have a diet plan that is rich in Vitamin D and calcium. Your everyday diet should consist of egg yolk, oily fishes, broccoliand the occasional sunbath to soak up the rays. This enables your body to synthesize vitamin D on its own. All in all, a healthy skeletal system and strong muscles is absolutely necessary to keep on hitting the gym and the tracks on a regular basis.

Laugh and make others laugh

We all know that laughing is a great exercise. It has been proven to boost the blood flow and cut down the risk of cardiovascular disease by a margin of 20%. Ailments such as asthma, hay fever, diabetes are known to be kept in check one includes fun and games in their daily lives. It can easily be concluded that, laughing not only keeps you physically fit and health, but also keeps the mental health of a person fit.

Eat your fruits

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Citrus fruits such as lemons, oranges, and grapefruits are good sources of vitamin C, a nutrient that helps in boosting the immune system of an individual.A daily intake of banana is essential if you want to provide your body with potassium which in turn is essential for regulating blood pressure.

Include garlic in the menu

Consuming garlic on a regular basis is beneficial for your health as it supports a healthy circulatory system and heart. Blood pressure as well as cholesterol control is made possible by consuming garlic regularly by including it in salads or any other raw form. It also boosts the immune system of the body which helps to ward off infections.

Keep yourself hydrated

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Since the human body is made up of about 70% water, maintaining that amount is crucial for keeping yourself healthy and immune to various diseases. A minimum of 8 glasses of water should be consumed on a daily basis. This promotes proper digestion of food, absorption of nutrients in the gut keeping the skin hydrated and also detoxification of the body naturally.