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Category: Physical Health (page 1 of 2)

What is Creatine? The Benefits & How It Works on Muscle

Creatine (creatinine) is an amino acid derivative that is needed by the muscles. These natural compounds synthesized in the liver and play an important role in the production of adenosine triphosphate.

Creatine is synthesized in the body from arginine, methionine, and glycine. Rich food sources of creatine include meat and fish. Most of these organic acids stored in skeletal muscle.

Because creatine helps build strength and muscle mass, people who are doing exercises to build up the muscles of the body often use creatine supplements.

Creatine Usage

creatine informationPeople who frequently exercise or physical activity of high intensity can get adenosine triphosphate that is required through the consumption of food sources of creatine.

Apart from food, there are also creatine supplements in the form of phosphate salts, citrate and monohydrate.

Although primarily used to increase muscle strength and maintain stamina during intensive exercise, these supplements also help treat neuromuscular disorders.

People affected by muscle weakness disorders, muscular dystrophy, stroke, congestive heart failure, Parkinson’s disease, and Lou Gehrig’s disease may also benefit from the use of this supplement.

Because it gives energy to the muscles, creatine can also help fight muscle fatigue and speed up recovery from injury.

How Does Creatine Work?

Creatine works by providing phosphate required for regeneration of adenosine triphosphate (ATP).

When someone performs a high-intensity muscle activity, phosphate molecule is used for energy synthesis. Because the amino acid derivative is acting as a supplier of phosphate, the energy requirements for exercise or physical activity such as running, weightlifting can be fulfilled.

However, something that excess remains poor. High levels of creatinine, which is a byproduct of creatine, may increase the risk of kidney problems.

Because the waste products should be filtered through the kidneys, this organ will perform excessive work. Excess creatine also triggers kidney stones. That’s because, people affected by liver and kidney disease should limit taking these supplements.

Dehydration is another side effect because creatine absorbs water from various areas of the body into the muscle. If not taken according to the prescribed dose, excess of creatine will cause muscle cramps, diarrhea, nausea, bloating and loss of appetite.

Creatine monohydrate is believed to be the best synthetic form of the amino acid derivatives, although users should remain aware of the overdose.

Although it is a potential source of ATP, creatine should be taken according to the recommended dosage and duration to reap maximum benefits.

Side Effects of Creatine

Using creatine for a short duration is not considered harmful. Conversely, if used in the long run, creatine supplements can trigger a variety of health problems.

  1. Weight Gain

Weight gain usually occurs due to water accumulation in the muscles. Excess of creatine triggers an increase in muscle tissue that causes weight gain. However, if someone needs to gain weight safely, it is advisable to consume natural HGH (human growth hormone) supplements.

  1. Kidney and Liver Damage

Urine of creatine long-term users showed a high concentration ‘creatinine’ which is a waste product of creatine. A high concentration of creatinine is an indicator of kidney problems. Kidneys have to work extra to remove creatinine excess from the body.

Therefore, it is advisable to increase the consumption of the water to reduce the concentration of creatinine.

In addition, long-term use of creatine supplements can cause kidney stones.

  1. Nausea and Diarrhea

Nausea and diarrhea arising from excessive consumption of creatine cannot completely dissolve in the stomach.

  1. Muscle Cramps

Cramps are caused due to lack of water or fluid in the body. Creatine supplements are known to draw water from the body to the muscles.

Therefore, the consumption of water or fluids should be increased to avoid muscle cramps.

  1. Dehydration

Lack of fluid in the body can lead to dehydration, and the consumption of creatine increases the chances of the same thing. Dehydration is known to trigger the stones in the kidney. Additionally, bloating is also reportedly experienced by some users.

  1. Lack of Natural Creatine Production

The body is unable to synthesize creatine naturally after sustained use of these supplements. This inability to force a person must provide the creatine from external sources.

When supplements are used in the short term, the body will return to its original routine and capable of creatine synthesis.

  1. The Other Side Effects

Fever, heat intolerance, excessive thirst, mild headache, anxiety, and depression are also observed as other side effects that may arise.

14 Interesting Facts & Information on Junk Food

Awareness about the harmful effects of junk food increases as more people realize the importance of a healthy diet intake. This article is going to peel the facts and information about the junk food so that can we understand it better.

junk food dangers

What’s Junk Food?

Foods that contain little nutritional value and has a high content of hazardous materials commonly referred to as junk food. The term ‘junk food’ coined by Michael Jacobson in 1972.

Fast food (fast food) is considered as junk food because it has harmful effects on health. You will be surprised to know the amount of sugar and other harmful ingredients that are consumed by junk food.

Excessive sugar and the accompanying obesity is just one of the negative aspects of the consumption of junk food.

Facts about Junk Food

Here are the facts and information about the junk food:

  1. Junk food is known to have high sugar content. A can of cola drinks contain up to 10 teaspoons of sugar. That’s because, people who are trying to lose weight should think twice before sipping cola. Other foods that contain high amounts of sugar are including chocolates, cakes, biscuits, etc.
  1. Junk food tends to contain minerals and vitamins in low quantities, while laden with calories.
  2. The content of oxycholesterol too high in junk food. Oxycholesterol is one type of high cholesterol intake can increase the chances of heart attacks.
  3. Sugar is not used by the body will be converted into fat. This fact makes people who consume junk food regularly at risk of overweight.
  4. Number of flavorings and artificial sweeteners that are used in junk food are being sold to children doubled in comparison to the food for adults. This can cause harmful effects on children.
  5. Dyes and flavorings are present in junk food responsible for causing rashes, asthma and other problems such as hyperactivity.
  6. In the United States, approximately 12.5 million children are overweight. Consumption of junk food is one of the main causes behind this case.
  7. A variety of foods such as chips, cookies, candies, muffins, fried foods, etc., contain high amounts of hydrogenated oils and fats.

Trans-fats or hydrogenated oils do not have any function in the body and can even have negative consequences for health.

  1. The amount of excess salt is present in junk food like chips and pretzels cause increased percentage of sodium in the body. High amount of sodium in the body will cause an increase in blood pressure.
  2. The profit margin which is obtained by soft drink companies is estimated at 97%. Thus, it may be for them to do the advertising in a massive and massively.
  3. Consumption of junk responsible for health problems such as tooth decay, various types of cancer and many other diseases, apart from cardiovascular disease, obesity and high blood pressure.
  4. Fat is present in junk food causes the brain to demand more food. This effect can occur in the brain in the long term.
  5. Aggressive marketing of junk food products is the main reason many people turn to these products as well as consume it regularly.
  6. Excessive sugar contained in junk foods causes insulin levels remain high, thereby triggering metabolic problems.

12 Ways for You to be Drinking Water More

There are some small things you can do to live a healthier life.

Exercise regularly, following a healthy diet, and restricting calorie intake are just some of them.

However, there is one important thing that we often ignore is to drink enough water. Always be well hydrated known to help maintain the health and performance of the body to remain optimal.

Many of us are so busy during the day so did not realize that we do not drink enough water each day.

On the other hand, some of us may be too lazy to take a glass of water or periodically refill our water bottles.

Whatever the reason you do not drink enough water, this article presents a few tricks that you drink more and are always hydrated.

Tips that You Drink More Water

water is important

  1. Bring Bottles

It’s hard for you to drink if water is not available near you. That is why, it is recommended to buy a bottle of water and bring it wherever you go.

Select bottles large enough to accommodate the amount of water that is adequate, but small enough so it can be easily carried while at work, school, or to the gym.

Remember to refill your bottle when it is empty.

  1. Attach the sticker or reminder in the Bottle

Attach a sticker or inspirational images on your water bottle, or for writing reminders when you need a drink or how much to drink.

Paste motivational phrases about the importance of drinking enough water so as to encourage the achievement of your goals.

  1. Add Flavor

One of the biggest challenges for drinking enough water is the onset of boredom because the taste of water is tasteless.

To resolve this issue, try the recipes detox or add fresh fruit in your water. Add slices of lemon and oranges to make the water feel more fresh.

Additionally, you can try the cucumber, watermelon, kiwi, strawberries or other fruits that you like.

  1. Track the amount of water that you drink

The best way to keep your body hydrated is to keep track of how much water you drink.

Some bottles have a built-in counter that allows you to easily move the pointer when the refill.

If your water bottle is not high tech, try using other means such as writing on your notes for calculating the water intake for the day.

By doing this, the amount of water consumed can always be controlled in accordance with the recommended amount.

  1. Set Light Goals

For the purposes drink enough water to make it easier to manage, you might want to break down the goal into smaller targets. For example, you might want to drink four glasses before breakfast, before lunch an additional four and four glasses before dinner.

By focusing on smaller goals, it will be easier for you to drink enough water and make sure you are hydrated throughout the day.

  1. Drink Continuously In A Small Portion

If a sip of water in large quantities is scary for you, take a straw and try to drink a little water. Without realizing it, you are going to drink a lot of water without realizing it. This trick can also be done for the children.

  1. Eat Foods Containing Much Water

It is a good idea to consume foods that contain water. Many fruits and vegetables such as cucumbers, watermelons, broccoli, tomatoes, strawberries, have high water content.

Eat more of these foods, will automatically increase your water intake.

  1. Sports

Sports are another way to trick yourself to drink more water. When the body feels fatigue after exercise, you will have a tendency to drink more water.

  1. Challenge Yourself

You, along with friends or colleagues, can make the challenge of improving the daily water intake. You can set a goal with my team to drink some water every day and see who can achieve it.

Plan something like drinking a bottle of water before lunch, and give penalties for those who do not follow it, or give a gift to those who complete the challenge successfully will help everyone in the group to drink more water.

  1. Eat Food That Makes You Feel Thirsty

Salty snacks like nuts and chips, and other foods high in sodium, making you feel thirsty. Foods rich in sugar also have the same effect.

Although consumption of these foods can make you drink more water, it is recommended not to do it excessively.

Foods with a high content of salt and sugar are not healthy and should be consumed in moderate amounts.

  1. Ensure Purity Water

Impurities in the water will damage the sense of causing reluctance drinking enough water. So, to make yourself a drink more water, make sure your drinking water is pure. Besides feels fresh, pure water is also free of impurities that could potentially cause health problems.

  1. Make It to Become Habits

A surefire way to drink more water is to make it a habit.

For example, used to drink a glass of water after waking up, took a sip of water every half hour, and so on.

Try to do this ritual several days in a row so it would be a good habit that is formed by itself.

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