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Metabolism is the process of how the body converts what you eat and drink into energy. Even at rest, the body needs energy provided by calories to handle necessary functions like breathing and circulating blood. The number of calories that the body needs varies based on age, gender and body composition.
The best way to increase metabolism is to increase muscle mass through strength training. Muscle tissue burns more calories at rest than fat tissue, so by converting some fat to muscle or increasing the amount of muscle, overall metabolism increases to burn more calories throughout the day.
While dietary intervention to boost metabolism is not widely proven, there are some foods that may temporarily increase the amount of calories burned:
1. Green tea: Green tea has the best evidence that it may raise metabolic rate. Studies have shown that drinking several cups of green tea per day, which contains caffeine and catechins, can help the body use more energy. A specific antioxidant, epigallocatechin gallate (EGCG), has been contributed to a small rise in calorie burn.
2. Water: Your body needs water to process food and convert calories into usable energy. Therefore, dehydration leaves the body at a disadvantage and causes this process to slow down.
3. Capsaicin: This is a compound that gives spicy peppers their burning sensation, and can crank up your metabolism. Try spicier foods by adding some chili peppers to stir fry, sauce or soup.
4. Caffeine: This stimulant found in coffee and tea can increase the amount of calories your body burns, but most studies have proven this effect with very high intake (8-10 cups per day). For some people, caffeine can cause heartburn, high blood pressure, or sleep problems, so don't increase your caffeine intake if you experience these side effects.
5. Lean protein: Protein-rich foods increase satiety, which can prevent overeating. While protein foods won't specifically increase the body's metabolism, lean protein like chicken or eggs can help you feel fuller for longer.
6. Whole grains: Whole grains, like oats or barley, are high in fiber and take longer to digest, which means your metabolism works for longer to convert this food into usable energy.
Avoid crash diets or diets that are very low in calories. Eating too few calories (below 1,800/day for men or below 1,200/day for women) can cause the body to enter into starvation mode, where metabolism slows down to avoid burning through food too quickly, and you may even lose muscle mass. This makes weight loss very hard.
In the long run, adding these foods may help increase your body's resting metabolism. However, it will not provide a quick fix for losing weight. Increasing exercise will burn more calories than these foods; if your goal is weight loss, aim to eat healthy and increase exercise at the same time.
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Knee pain can be caused due to a variety of reasons as the knees are large joints that are often subjected to heavy loads. The occurrence of knee pain is on the rise, which may be caused due to sports injuries and unilateral load. Osteoarthritis, arthritis, wearing of the patella, inflammation of bone and cartilage are some of the common forms of knee pain. If you had been suffering from knee pain for quite some time, then there is nothing to worry about; Ayurveda has a great solution to alleviate this condition.
The herbal remedies offered by Ayurveda help in improving immunity, providing strength and endurance.
- Massage: Massage therapy can relieve the joint pain by soothing inflammation and improving the circulation. Several health studies indicate that the regular massage has the power to alleviate pain along the affected joint. You can pick up any oil such as coconut, mustard, olive, castor or garlic oil and heat it and apply it with a gentle pressure while massaging.
- Hot and cold compress: Heat therapy can help in increasing blood flow, decreasing pain and relaxing sore muscles and joints whereas cold therapy aids in reducing inflammation and benumbing the area around the affected knee. But before you apply them, you will have to wrap them separately in towels and not apply directly to the skin. The hot compress can be placed for 3 minutes and then immediately replaced with cold compress for about a minute. The entire process can be repeated for about 20 to 30 minutes. But you shouldn’t be using hot compress if the affected area is hot and irritated. Also, do not opt for cold therapy in case you have circulatory issues.
- Fenugreek: Owing to its anti-oxidant and anti-inflammatory properties, fenugreek or Methi is a highly favourable home remedy for knee pain. It is particularly helpful for people suffering from arthritis. So you can swallow a teaspoonful of fine fenugreek seeds’ powder and drink a glass of lukewarm water after that. Follow the process regularly unless you get positive results. You may also soak one teaspoon of fenugreek seeds in warm water overnight and eat them in the morning.
Ayurveda has a solution to all your mental and physical problems, but it is important to note here that the treatment must be administered after evaluating your present health condition and medical history. If you wish to discuss about any specific problem, you can consult an ayurveda.