The Milk Talk

Milk is one of the essential foods in a child's diet. It's cheap and unrivaled as a source of nutrients needed for a child's growth, such as protein, calcium, vitamin D, and vitamin A. Milk can also strengthen bones with continued intake in the future. However, overdose of milk causes problems. Also, some children have milk allergies or cannot digest well.


The story of milk


Follow these guidelines to ensure proper milk intake in your daily diet.


Infants under the age of 1 should not be fed milk. If it is not breast milk, feed it with commercially available artificial milk based on milk. Artificial milk is prepared by breaking down large molecules of milk into smaller pieces for easy digestion. When an infant is fed raw milk, it reacts inside the digestive tract, causing slow and continuous blood loss (beyond the age of one, milk can be digested easily and safely). Studies have also shown that starting milk intake at an early stage can later trigger an allergic reaction.


Avoid overdose


Toddlers may drink too much milk and lose their appetite for more nutritious meals and light meals. I continue to gain weight and height, but I can't eat a balanced diet. If you are a 1 to 3 year old child, 2 to 3 glasses are suitable for a normal size cup a day. Milk does not contain much of the nutrients your child needs to grow, such as iron, fiber, and zinc.

Lets Talk About Facts 4

Exercise for women is indispensable for dieting. But can I skip the days I don't want to do? Q & A to lose weight with muscle training and aerobic exercise


Muscle training and exercise are indispensable for dieting. Workouts should be done quickly and efficiently because you are living in a self-restraint.

Why do you need muscle training and aerobics?


  1. Aerobics squeeze your body, and muscle training makes it harder for you to gain weight. Muscle training and aerobic exercise are all you need for health and body makeup. The correct answer is to do both at home. The World Health Organization (WHO) exercise guidelines also include loose aerobics of 150 minutes or more per week or intense aerobics of 75 minutes or more per week (both should be done for at least 10 minutes each time). Muscle training that covers the muscles is recommended at least twice a week. Aerobic is a kind of orchid that burns body fat through oxygen and continues low-intensity exercise rhythmically. You can squeeze your body and raise your stamina. If you lack exercise, you will lose muscle. When muscles fall, the body loses shape, and basal metabolism decreases, making it easier to gain weight. If you train your muscles with muscle training, your body shape will be adjusted, metabolism will increase, and you will not get fat easily.

How many times a week should I do?


  1. Muscle training is 2-3 times a week, and aerobic exercise is OK every day for a short time. Both muscle training and aerobic exercise will show their true value only if you do it regularly. Then how often should it be done? For muscle training, 2-3 times a week is preferable. Immediately after muscle training, muscle strength is weakened, and 48 to 72 hours after rest and nutrition, supercompensation occurs, in which muscle strength is higher than before muscle training. When the next training is performed at that timing, muscle hypertrophy continues to rise. Therefore, it is good to do it 2-3 times a week every 2-3 days. Aerobic is less intense than muscle training, so you can go every day for a short time. However, if a fat person does an event with a landing impact like a run on a daily basis, he may hurt his knees. Keep it 3-4 times a week every other day. If you want the maximum results with the least effort, you should do it 2-3 times a week, just like muscle training.

Can I do muscle training and aerobics at the same time?


  1. It has the opposite effect, so it is good to do it separately. Muscle training and aerobics are essential, but if possible, do them separately. Otherwise there is a risk of pulling each other's legs. The keywords to unlock the secret are anabolic and catabolic. Anabolic (anabolism) is the action of synthesizing tissues such as muscle and body fat. Catabolism, on the contrary, is the action of breaking down tissues such as muscles and body fat in the body. Muscle training promotes anabolic to promote muscle synthesis, and aerobic promotes catabolic to break down body fat. Since the two are the exact opposite, it is more effective to go on different days. At the gym, the muscle training area and the aerobic area are adjacent, so you'll want to get rid of them all at once, but at home training, you won't have to worry about that. If you do it on the same day, the adverse effect will be suppressed if you leave it for 3 hours or more.

Lets Talk About Facts 3

Set realistic goals


Best of all, when you start exercising, don't set unreasonable goals. Start slowly and gradually increase the amount. Researchers have recently recognized the benefits of light and moderate exercise and encourage people who have lived a sedentary lifestyle to gradually increase their physical activity. For example, “Increase by a few minutes a day for 30 minutes of exercise, and do it most days of the week, preferably every day,” the University of California's publication on nutrition, fitness, and stress management. It is stated in the University of California, Berkeley Wellness Letter. “You can do normal activities such as walking or using the stairs, just increase the number of times, do it a little longer, or speed it up a little.”


First-timers should pay attention to regularity, not quantity or intensity. Once you've gained strength and endurance, you can work on increasing the amount and intensity of your exercise. To do this, you can do a little more intense exercise, such as fast walking, jogging, climbing stairs, or cycling. Over time, weight training and stretching may be incorporated to create a more balanced physical fitness. However, many health professionals no longer agree with exercise methods such as “it only works painfully.” So it's a good idea to reduce the risk of injury and keep it comfortable so that you don't get tired or depressed and stop.


Do it regularly


Those who do not seem to have time to exercise will welcome the following suggestions in the “Wellness Letter” above. “Even if you do a few short exercises a day, the effects are cumulative. In other words, exercising three times for 10 minutes has almost the same effect as exercising for 30 minutes.” Therefore, it is not always necessary to do long strenuous exercise to significantly improve your health. According to the American Medical Association Journal, researchers find that “not only strenuous exercise, but also light and moderate exercise can help reduce the risk of coronary heart disease.” doing.


However, it is necessary to do it on a regular basis. Therefore, it may be a good idea to look at the calendar to determine a clear date and time for exercising. If you keep exercising for a couple of weeks, you will find that it becomes a lifestyle habit. If you can feel the improvement of your health, you will be looking forward to the time to exercise.


It ’s good to be active


It's true that 30 minutes of exercise every day is good for your health, but doctors' latest opinion is that you should be able to do it a little more. Currently, it is said that a total of 60 minutes of exercise is recommended daily to keep the blood vessels of the heart in the best condition. Again, you can do short exercises several times a day. “Canadian Family Physicians” magazine said: “Currently, it's advocated to exercise for a total of 60 minutes a day. Some of the health benefits do not seem to make much difference in whether or not you exercise separately.” The journal further states that “although some studies provide evidence that strenuous exercise contributes to all reductions in mortality, the emphasis is now on encouraging moderate exercise.”


The bottom line is that the human body moves around and is designed to move regularly. A lifestyle that often sits is not good for your health. There are no vitamins, drugs, foods, or surgical techniques to replace being always active. Of course, we all face the reality that we need time to exercise enough on a daily basis, whether moderate or intense, in small increments or for long periods of time. Just as you take time to eat and sleep, it's also essential to always have time to exercise. Self-discipline and self-management are essential for this.


There is no effortless exercise. Still, the inconveniences and sacrifices associated with staying active will not be as great as the life-threatening risks of living inactive. Exercise well, sweat occasionally, and use your muscles. Then you can expect to stay healthy for a long time.


Moderate or higher exercise


Some increase in daily physical activity can significantly improve your health, but researchers say that more intense exercise has an even greater effect. For example, the following exercises.


Health professionals recommend that you consult your doctor before planning strenuous exercise.


  • Fast walking: Also called exercise walking or power walking, it is one of the easy exercises. All you need is comfortable walking shoes and a walking course. Take a longer stride than you normally would, and walk at a much faster pace. We aim for a speed of 4 to 9 km / h.


  • Jogging: Jogging is basically running at a slow pace. It is said to be the most effective way to train the cardiovascular system. However, the impact is so strong that it can hurt muscles and joints. Therefore, jogging people are advised to wear proper shoes, do flexible exercises, and not overdo it.

Lets Talk About Facts 2

Are you exercising enough


“In terms of maintaining good health, no drug currently used or expected to be as effective as lifelong planned exercise can be expected.”


Over the 23 years since then, many health professionals and health organizations have quoted the term in books, magazines and homepages.  “Are you exercising enough?”


Some people mistakenly think that they are not overweight and do not need to exercise. Obese and overweight people certainly benefit greatly from regular exercise, but increasing physical activity, even if they are not overweight, generally improves health and is heavy, such as some types of cancer. There is a good chance that you can prevent the disease. In addition, recent studies have shown that physical activity can reduce anxiety and prevent depression. In fact, many slender people also have mental and emotional stress and suffer from cardiovascular disease, diabetes, and other illnesses that progress due to lack of exercise. So, whether you're overweight or not, it's good to have more physical activity if you're living a life that's often sitting.


What is the lifestyle you often sit in?


How do you know if you are moving enough? There are various opinions about what a sedentary lifestyle looks like. However, most health professionals agree on general criteria that apply to most people. According to the explanation adopted by some health organizations, the lifestyles that people often sit in are as follows. (1) I haven't done more than 30 minutes of exercise or physical activity three times a week, (2) I don't move much in my leisure time, and (3) I rarely walk more than 100 meters a day. (4) I sit most of the time while I'm awake, and (5) do work that requires little physical activity.


Are you exercising enough? If not, you can start something today. You might say, “But I don't have time.” When I wake up in the morning, my body is heavy, and at the beginning of the day I do my best to get dressed and go to work. And at the end of a long day, I'm still exhausted and not exercising, but much more to do.


In addition, many people have started exercising but have stopped exercising within a few days because they feel tight or feel sick after exercising. Some people are sick of thinking that they have to do rigorous weight training, run miles every day, and do well-thought-out stretches to stay fit. -See the boxed article “Weight Training and Stretching”.


In addition, it can be expensive and inconvenient. You need the right clothing and shoes for jogging. Strength training requires dumbbells and some exercise equipment. It will cost you a lot to join a sports club. It may take some time to go to the gym. Nonetheless, none of this is a reason why you cannot move well and improve your health.

Let’s Talk About The Facts

Sleep and health are closely interrelated. For a long time it was thought that mental problems are the cause of sleep disorders, but studies show that the other way around, sleep disorders themselves can lead to mental illness – or their aggravation.


Sleep disorders and their consequences


Chronic insomnia (sleep disorder) increases the risk of heart attacks and strokes – especially in people with high blood pressure. Bad sleep also weakens the immune system and even promotes obesity and diabetes. In addition to these physical consequences, there are also many negative effects on mental health.


But how can bad sleep lead to mental illness? The reason for this is the increased release of the stress hormone cortisol. The body is under constant stress, which becomes physical and psychological stress. In some people, the genetic predisposition does not allow this stressful situation to be resolved, which can lead to depression or anxiety disorder.


To make matters worse, the person affected recognizes his or her sleep disorder, but at the same time has the feeling that there is nothing he can do about it – the person enters a state of helplessness, which can lead to a depressive mood or exacerbate it.


Furthermore, lack of sleep disturbs or interrupts the communication between the frontal lobe and the amygdala (almond kernel). The frontal lobe regulates cognitive processes such as learning, planning, problem solving, comparing, recognizing, thinking and making decisions. The amygdala is the part of the brain that controls the evaluation of emotional stimuli.


If these brain processes are disrupted, one can no longer respond appropriately to emotional stimuli, which can lead to psychiatric symptoms. Those affected suffer from poor concentration, often make mistakes, are impatient and quickly overwhelmed with situations, which drives them to overreact.


The symptoms of sleep deprivation are similar to symptoms of mental illness, which is why sufferers are often misdiagnosed. Sufferers are treated for the mental illness, although poor sleep is the actual cause of the symptoms. This mostly affects children diagnosed with ADHD. ADHD stands for Attention Deficit Hyperactivity Disorder.


Scientists found that around a quarter of children with mild ADHD suffer from sleep apnea, a breathing disorder during sleep. In contrast, this only applies to five percent of children with severe ADHD and another five percent of healthy children. This suggests that the symptoms of sleep deprivation are similar to those of mild ADHD, making it easy to misdiagnose.