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Increase Muscle Tips

Know About The Medical Advantages Of Consuming Milk!

Dt. Priyanka Mittal 92% (266 ratings)
M.Sc - Dietitics/Nutrition, B.Sc - Dietitics/Nutrition
Dietitian/Nutritionist, Zirakpur
Know About The Medical Advantages Of Consuming Milk!

It is a universally known fact that milk is good for your health, unless you are lactose intolerant of course. But have you ever taken a close look at what milk really accomplishes for your body? Knowing about the medical advantages of consuming milk can also inspire you to include this nutritious item in your diet on a regular basis.

1. Astonishing Complexion

A glowing complexion is everyone's dream. And milk keeps your skin to stay supple, delicate and sparkling. This is because of the numerous vitamins and nutritional supplements it contains. Drinking about two glasses of milk every day can offer you this benefit in a wonderful way.

2. Solid Teeth

Milk is a powerhouse of calcium, and that is precisely what your teeth need. Milk also helps in avoiding depressions and tooth rot. Along with calcium, vitamin D is also extremely important for your body, so ensure that the milk you drink is laced with vitamin D.

3. Solid Bones

You already know that children need to drink milk regularly to build healthy bones and it's also good for their overall development. But grown-ups can also benefit by drinking milk to keep their bones solid, which will lessen the danger of osteoporosis. Once more, this advantage originates from the calcium found in milk, and also vitamin D which retains the calcium in the body.

4. Muscle Growth

Milk can enhance muscle development in a very effective way. This is because of the protein found in milk. Numerous athletes and health freaks drink milk after a workout, as it gives their body the vital supplements needed for recuperation. Milk also forestalls muscles soreness and recharges the liquids that are lost through physical exertion.

5. Weight reduction

Studies have demonstrated that ladies who drink milk daily will probably get in shape faster than ladies who don't drink milk. In case you're looking for a solid nibble or satisfying snack, drink a glass of milk. It's additionally prescribed that you take it with supper or while eating an organic product.

Researchers have also found that milk keeps various maladies at bay. It has the ability to lower hypertension and decrease the danger of strokes. Likewise, milk can diminish the creation of cholesterol by your liver and enhances visual perception. There are a few scientists who also believe that milk can reduce the danger of building up of certain types of malignancy. 

3658 people found this helpful

How To Build Relationships?

Ms. Annuradha Rakesh 92% (15 ratings)
M.Phil Clinical Psychology, M A Psychology (Clincial Psycholgy), BA Psychology
Psychologist, Delhi

People ask, 

“ I have little friends if any, how to form relationships?” 

The answer starts with a question.

“Are you really passionate to relate to people?”  

If no; that’s perfectly fine.

Extraversion is just an exaggerated onscreen virtue. Introversion has no negatives as long and one is comfortable with it and can function without any difficulty. Never follow any fashionable norms for the mere sake of acceptability.

If yes; all you need to do is very very simple.

1. Communicate emotionally and in-depth to any person, only when you feel to do so, from the heart.

2. Don’t say things to impress or buy goodwill, but be really supportive and be truthful.

3. While speaking to a person, whether for five minutes or an hour, keep that entire time for that person. That five minutes, let that person be your foremost priority in your life.

You shall be surprised to see, the quality genuine social network of yours, gradually expanding in a formidable manner would bring relationships that will give happiness, purposefulness and bilateral emotional support for the lifetime.

5 Proven Health Benefits Of Milk!

Dt. Ankita Bhargava 92% (4916 ratings)
Masters In Clinical Nutrition & Dietitics
Dietitian/Nutritionist, Bangalore
5 Proven Health Benefits Of Milk!

It is a universally known fact that milk is good for your health, unless you are lactose intolerant of course. But have you ever taken a close look at what milk really accomplishes for your body?

Knowing about the medical advantages of consuming milk can also inspire you to include this nutritious item in your diet on a regular basis -

1. Astonishing Complexion -

A glowing complexion is everyone's dream, and milk keeps your skin to stay supple, delicate and sparkling. This is because of the numerous vitamins and nutritional supplements it contains. Drinking about two glasses of milk every day can offer you this benefit in a wonderful way.

2. Solid Teeth -

Milk is a powerhouse of calcium, and that is precisely what your teeth need. Milk also helps in avoiding depressions and tooth rot. Along with calcium, vitamin D is also extremely important for your body. So, ensure that the milk you drink is laced with vitamin D.

3. Solid Bones -

You already know that children need to drink milk regularly to build healthy bones and it's also good for their overall development. But grown-ups can also benefit by drinking milk to keep their bones solid, which will lessen the danger of osteoporosis. Once more, this advantage originates from the calcium found in milk, and also vitamin D which retains the calcium in the body.

4. Muscle Growth -

Milk can enhance muscle development in a very effective way. This is because of the protein found in milk. Numerous athletes and health freaks drink milk after a workout, as it gives their body the vital supplements needed for recuperation. Milk also forestalls muscle soreness and recharges the liquids that are lost through physical exertion.

5. Weight reduction -

Studies have demonstrated that ladies who drink milk daily will probably get in shape faster than ladies who don't drink milk. In case you're looking for a solid nibble or satisfying snack, drink a glass of milk. It's additionally prescribed that you take it with supper or while eating an organic product.

Researchers have also found that milk keeps various maladies at bay. It has the ability to lower hypertension and decrease the danger of strokes. Likewise, milk can diminish the creation of cholesterol by your liver and enhances visual perception. There are a few scientists who also believe that milk can reduce the danger of building up of certain types of malignancy. 

3494 people found this helpful

What Foods Help Burn Fat?

Dt. Ankita Bhargava 92% (4916 ratings)
Masters In Clinical Nutrition & Dietitics
Dietitian/Nutritionist, Bangalore
What Foods Help Burn Fat?

Excessive fat in the body can cause a host of health complications such as diabetes, blood pressure, gout and disorders related to the gallbladder. However, there are certain food types that can help you achieve a healthy body with optimal fat levels.

Some foods that aid fat loss are:

1. Greek yoghurt: This type of yoghurt contains higher amounts of protein and fewer carbohydrates as compared to regular yoghurt. It will help you feel full for a longer duration and prevent over snacking.
2. Green tea: Apart from its antioxidant properties which are beneficial to the body, it also raises the metabolic rate in the body to burn calories. Catechin is a compound present in green tea that aids in removing belly fat.
3. Chili peppers: They contain a compound containing capsaicin that helps in boosting metabolism which in turn burns fat.
4. Chicken: Chicken mostly consists of lean protein that requires more calories to digest as compared to digesting fats and carbohydrates. Lean protein also help build muscle in the body which burn more calories when the body is at rest.
5. Cinnamon: Cinnamon aids the body in transporting the sugar into the cells so that it can be used as energy and not stored as fat.
6. Eggs: Eggs are considered to be a type of super food as they contain plenty of minerals and vitamins. Eggs also contain protein that helps in feeling full for a longer duration.
7. Non starchy vegetables: Non starchy vegetables such as carrots, squash and zucchini contain fiber that help you feel fuller. They also contain very less carbohydrates so they do not add much calorific value to the body.

4 Treatment Modalities For Managing Muscle Strain!

Dr. Sanjay Kapoor 89% (221 ratings)
M. Ch. (Orthopedic), MS - Orthopaedics, Diploma In Orthopaedics (D. Ortho), MBBS
Orthopedist, Gurgaon
4 Treatment Modalities For Managing Muscle Strain!

Muscle strain or muscle pull is a condition, which is characterized by damage to the muscles or its adjoining tendons. Undue pressure can be exerted on the muscle when you are carrying out routine activities such as sudden lifting of heavy things or playing contact sports. The damage to the muscle is usually in the form of partial or complete tearing of the tendons and fibres attached to the muscles. The small blood vessels in the muscles can also be damaged by the tearing of the muscles, leading to local bleeding and bruising.

The symptoms of muscle pain are:
1. You will experience pain even while resting
2. There will be bruising, swelling and redness around the affected area
3. You will experience weakness of the muscles and tendons
4. The movement and mobility of the muscle will be impaired
5. You will experience pain when you use the affected muscles

The causes of a muscle strain are:
1. Playing contact sports can lead to injuries

2. Lifting heavy things
3. Exercising without a proper warm up routine
4. Lifting extremely heavy weights during exercise without proper acclimatization
5. Sleeping on one side only for a long period of time
6. Not stretching properly
7. Falling from a height

The treatments for muscle strains are:
1. Pain medications: You can opt for pain relieving medications such as non-steroidal anti-inflammatory medications to help combat the associated pain of a muscle strain.
2. Rice: Rice stands for rest, ice, compression and elevation. This treatment is usually the first step after suffering a strain, before opting for medications. This treatment prevents further aggravation of the problem.
3. Compress: You can alternate between hot and cold compress to reduce the swelling and pain.
4. Stretches: Once the affected area has healed, it is important for you stretch the muscles to improve their mobility and strength.

 

4031 people found this helpful

Importance Of Protein For Better Body!

Dt. Priya Chelani 89% (292 ratings)
Diploma In Diet & Nutrition
Dietitian/Nutritionist, Nagpur
Importance Of Protein For Better Body!

Protein is the key for muscle building; this will help you gain weight. Help yourself with nuts and dairy products.

3 people found this helpful

Flat Abs: 8 Food Items That Can Be Of Help!

Dt. Fatima 89% (58 ratings)
Msc - Dietitics/Nutrition, PG DNT, MSc
Dietitian/Nutritionist, Hyderabad
Flat Abs: 8 Food Items That Can Be Of Help!

Obesity increases the chance of life threatening disorders or diseases exponentially. Diseases such as diabetes, cardiovascular problems and orthopedic problems are common among obese people. Consuming proper food is very important in this regard as they help in maintaining an optimal weight level and support fat loss.

8 foods that can help in getting a flat stomach are:

  1. Almonds: Almonds are highly beneficial for your health as they are a good source of Vitamin E, folate, fiber, protein and healthy fats. They help in controlling food cravings and building muscles in the body. They also reduce chances of being affected by various cardiovascular diseases and even cancer.
  2. Eggs: Eggs are considered to be a super food as they are packed with nutrients. Egg protein has a high biological value, which indicates how well the protein is absorbed into your body. Eggs also keep your stomach full so that you can control hunger cravings.
  3. Salmon: Salmon contains essential proteins along with Omega-3 fatty acids that help in maintaining protein levels in muscles. It also reduces your risk of getting affected by diabetes and heart diseases.
  4. Yoghurt: Yoghurt is a pro-biotic that is beneficial for the digestive system. It contains a good balance of carbohydrates and protein that is beneficial for fat loss.
  5. Vegetables: Vegetables are good for the body as they assist in elimination of free radicals. They contain fiber, which helps in keeping you full and control hunger cravings. Folate, which is abundantly found in vegetables, minimizes the risk of stroke and colon cancer drastically.
  6. Lean meat: Lean meats like chicken and turkey assist in controlling obesity and heart diseases. They are a high source of protein, which help in building muscle and boosting the immune system. 
  7. Peanut butter: Consuming peanut butter in small measures helps in building muscle, boosting testosterone levels in the body and burning fat. It is packed with healthy fats that assist in enhancing testosterone levels, which aid in burning fat. It also helps control hunger cravings.
  8. Whole grains: Whole grains contain complex carbohydrates, which do not allow the sugar level to fluctuate and provide a steady stream of energy to the body. 
3657 people found this helpful

Good Health: Try These 5 Habits Daily

Dr. Usha Lalwani 90% (305 ratings)
MD - Pharmacology, MBBS Bachelor of Medicine and Bachelor of Surgery
General Physician, Ahmedabad
Good Health: Try These 5 Habits Daily

Healthy people follow certain daily habits to stay fit and in shape. If adopted by common people, they also stand a chance to gain good health by following these habits.

Here are a few habits for good health:

  1. Alter your diet: 70% of your health depends upon your diet and calorie intake daily. Add more protein and reduce the number of simple carbohydrates in your diet. Make sure the food you eat is fresh and wholesome to keep you satiated for a long period. Making small changes in your food intake such as cutting out fried and preserved foods entirely will help you lead a healthier life.

  2. Never skip breakfast: Several studies have shown that people who eat breakfast daily are healthier than people who skip breakfast entirely. Make breakfast your heaviest meal in the day and add protein in the form of eggs and grilled chicken if you can. Eating breakfast keeps you energised for the rest of the day and helps your body convert the nutrients into energy.

  3. Make exercise a part of your daily routine: Exercising daily will help you keep your body in shape and fit. If going to the gym isn’t your thing, you can opt to play a sport for an hour or go for brisk walk. Any kind of physical stimulation will help you build those muscles before you actually start shedding them. It is never too late to start working on your body, if you are determined to be regular.

  4. Get 6-8 hours of sleep: Most adults face sleep deprivation which leads to reduced energy and willingness to work during the day. Getting a good night’s sleep is necessary as it lets your body and brain rest and provides you with the required energy for the next morning. Also, while you are asleep, the fat hormone around your belly slowly dissolves resulting in weight loss.

  5. Practice good oral hygiene:  Poor oral hygiene will lead to foul mouth odour and problems in your gums and teeth. However, you don’t need to worry about filling cavities if you follow the thumb rule of brushing twice daily. Also, don’t forget to floss when you brush because food particles might often be stuck between the teeth.

The above discussed daily habits can help you a great deal in leading a fit and healthy life for a longer period of time. Hence, start off with these habits and the results will be visible very soon.

6240 people found this helpful

A Guide To Eating For Sports!

Dt. Shakti Patkar 89% (10 ratings)
Bachelor of Ayurveda, Medicine and Surgery (BAMS), Diploma in Nutrition and Health Education (DNHE)
Dietitian/Nutritionist, Kolhapur
A Guide To Eating For Sports!

A person, in order to be a successful sportsman or sportswoman, needs to take good care of his or her diet plans on a daily basis. They need more energy, proteins, vitamins, calories, minerals, carbohydrates and fats than other people, who are not involved in sports. Also, the requirement of energy varies in different sportsperson.

On an average, a sportsman below 30 years of age needs 3000 Kilocalories of food whereas those beyond 30 years need 2800-3000 Kilocalories of food daily. 

The different requirements in the diets of a sportsman are explained as follows:

  1. Carbohydrates: It is found in whole grains and fruits. Also, the diet should comprise of foods rich in fiber.
  2. Proteins: Proteins are the building blocks of the body which is why a sportsperson need it the most. It builds their immunity and increases the ability of the body to handle physical stress and strain. It is found in chicken, fish egg whites, milk, yogurts, beans etc. 
  3. Fats: They are required for the proper lubrication of the bones. They also help in the absorption and transportation of fat-soluble vitamins. Have foods with saturated fats like nuts, olive oil, fatty fish, low-fat milk and low-fat dairy products.
  4. Vitamins & Minerals: Adequate amount of vitamins maintain the health and integrity of the cell bodies in the body. It also fights against the stress by destroying few unnecessary substances in the body and increasing antioxidants.
  5. Hydration: Proper hydration of the body is essential for a sportsperson in addition to other necessary nutrient requirements since it increases the functionality of the person. This is because proteins might result in constipation in the body the effect of which is nullified by the supply of adequate amount of water.
  6. Fiber: Apart from these, foods rich in fiber are also required since presence of adequate amount fiber in the body helps in having regular bowel movement in a person. 
  7. Salt intake: Salt is an important ingredient in the diet of the sportsperson since salt is the key source of sodium which has contribution towards keeping one healthy. 

Effective Stretches For Tight Muscles!

Dr. Deep Arya 90% (308 ratings)
BPT
Physiotherapist, Gurgaon
Effective Stretches For Tight Muscles!

Being flexible is not always about doing splits or doing some random bending. It is about achieving a level of mobility that will not hold you back from doing whatever you are able to do. Most people think that stretching or flexing your muscles and body as the first method to defend you from pain.

But if stretching and flexing can be done correctly, it can lengthen one's muscles and give one relief from pains and aches. Stretching is also done to increase the functional range of one's joints and muscles. There are various ways by which one can stretch their muscles. However, the question which looms over here is which is the correct procedure and which is the wrong one.

The Wrong Vs the Right Way: Before discussing the correct way, let us talk about the various wrong ways in which stretching can be done. The first rule is that if stretching is causing you pain or if it is hurting you, then you are probably taking it too far. A muscle needs to relax as much as possible if it needs to stretch. If one is stretching so hard that he or she cannot relax then the muscle will not lengthen. Stretching should never be painful.

One should also avoid stretching for an insufficient length of time. Only a few seconds of stretching will not hold the therapeutic effects of stretching.

The following methods are few of the correct ways to stretch:

  1. Always start with the warm muscles. Warm your muscles by doing some aerobic movement or by applying heat with the help of a warm bath.
  2. After warming your muscles, monitor your level of discomfort. Let it go once you feel pain.
  3. Hold any stretch for at least 30 seconds.

Stretching the Correct Muscle: There are muscles, which need to be stretched and there are muscles, which should not be. So getting to know the correct muscles to be stretched is as important as knowing the correct procedure to stretch your muscles. Every muscle, which does not hurt should not be stretched. There are different types of muscles that cause pain like stiff, tight, short muscles and long muscles. Muscles that are tight should only be subjected to stretching. Stretching muscles that are too long is not a good idea.

Using Physiotherapists: Most people who cannot determine which muscle should be stretched and which should not be should consult a physiotherapist. Physiotherapists can quickly and easily diagnose muscular issues. They will also show ways to stretch which are most effective for particular needs.

Stretching should be made a part of one's life. It is a way by which one can become their healthiest self and avoid muscular imbalances.

6241 people found this helpful
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