Health-&-Fitness
Which Swimming Style Is Best For Fat Loss?
Swimming not only soothes the soul but also helps in fat loss. However, finding a swimming pool, and learning how to swim may pose a challenge to many people. Learning how to exert effectively to burn the most calories is a regimen that many people get wrong. There is a myriad of swimming styles to choose from that vary the amount of calories burned. So here is how we can find out which swimming style is best for fat loss.
Benefits of Swimming
If you are having joint problems, swimming does wonders and can even be seen as a “low-intensity” workout, but being mindful of your limits is important. Every stroke burns at the very least an average amount of calories and is certainly still worth doing if the more intensive strokes are difficult to execute consistently.
For example, doing ten laps of a less strenuous stroke will still burn more calories than ten laps with a harder stroke and the wrong technique. Swimming within your means is a must and being able to identify your strong stroke would be just what you need to get started.
Why Swimming is different from running and cycling?
Running, swimming and cycling are the holy trinities of traditional cardio; all three are renowned for skyrocketing one’s endurance when trained for a certain amount of time. While running and cycling are easily accessible and take very little time to prepare, swimming may present new challenges to some. It’s not difficult to see why this can be a daunting task. Not only can you not gauge your workout by how much you sweat, but you also have to choose the right style of swimming among diverse styles.
Read Running vs. Swimming vs. Cycling: Which Is Best for Burning Fat?
Why is it essential to choose the best swimming stroke?
While cycling does require one to learn how to ride a bike, the skill floor is almost gone once this has been learned. There are ways of adjusting your cycling position to get the most out of your workout, but not nearly to the same degree as swimming. In the case of swimming, mastering the technique is critical before even trying to assess the best stroke for you. Unlike swimming, it’s difficult to run “wrong” or cycle wrong once you’ve properly learned how to do so.
There are four main strokes that everyone will have to learn at some point if they choose to take swimming seriously enough to make it a staple in their everyday life. Swimming is unique in terms of the requirement of actually needing to learn how to perform the strokes, which may take more time than one, might expect.
Focusing on pacing each breath, the motion of the body, and the amount of force exerted can make or break the quality of your strokes, which will eventually lead to unproductive swimming sessions that you may not have known about. To solve this, learning how to float, aligning the body to be parallel to the water floor, and balancing the amount of energy exerted from your upper and lower body are good ways to learn.
Read Muscle Building Diet: Best Foods for Muscle Gains, Definition and Fat Reduction
Advantages of Breaststroke
If we are talking about purely boosting cardiovascular functions, Breaststroke is the optimal exercise. While still burning an average calorie count of 200 per half hour, the main highlight is its ability to stimulate blood circulation better than the other strokes.
While the motion is rather different compared to the other arm-over-shoulder, it is because of this that this style has swimmers focus most of their attention on the core and staying afloat, while being the lowest impact out of the four. While the technique of coordinating your hands and legs to synchronize is slightly trickier than Freestyle, for example, this is the best pick for those who are not comfortable holding their breath.
There are multiple ways of executing this technique, the first being known as the DPS style. IT’s a classic technique that uses traditional methods to optimise energy output in relation to distance. It does so by encouraging large, powerful movements from the swimmer that will have him or her glide across the water with every stroke, rather than expelling energy needlessly with a smaller range of motion.
Read Barbells vs. Dumbbells: Which is better for Workout, Strength, and Muscle Growth?
The Rapid Turnover style exchanges the distance covered within each stroke for the speed at which one retracts his or her arms after extending them during the stroke itself. It is highly technical but has been making waves in the professional swimming scene lately.
Backstroke for fat loss
Moving on to the more conventional styles on the list, backstroke burns approximately 250 calories per half hour and is the third-best style for burning fat - but is by no means bad. Lying on your back while moving poses quite the challenge for newcomers, but after getting the hang of things, you can expect to start seeing more defined legs, arms and shoulders. It does wonders for the hips and can even lengthen the spine if done regularly enough.
Ultimately it strikes a good balance between burning a respectable amount of calories, improving posture, and defining many major muscle groups. However, if you are looking for speed and efficiency, there are better strokes to choose from.
Read Effectiveness of Compound Exercises for Muscle Definition
Freestyle for Muscle Building
Arguably the most basic and most common of the styles, freestyle is normally the standard one many gravitate towards when they learn how to swim. As an added bonus, it is also the style that burns 300 calories every half an hour, the second-best of the four!
Freestyle also has the best reputation for toning muscles such as the back, shoulders, core, and glutes. It is the easiest style to get into and serves as a good starting point before branching out to other strokes. If you are afraid of seeing the definition of your body or wish to test yourself on a technical basis, there are others that would suit you more.
Butterfly for improving Cardiac health
By far the hardest stroke among the four, but also the most effective as it can burn a whopping 450 calories in half an hour. The stroke requires a lot of emphasis on precision when your legs are tucked together and moving in a “wave” like rhythm with the upper part of your body. Both arms need to be extended together and your head must be in sync with each repetition to get proper breathing. It’s quite a lot to manage, but can be the best with enough time and practice. Best to start slow with this style while getting your cardio fix with freestyle or breaststroke first.
Read Best Swimming Games for Android/IOS
How to sanitise fruits & veggies: Safety tips during the pandemic
Pandemic or not, rinsing fruits and vegetables with water before eating them has always been an important habit -- as it helps remove many harmful bacteria, including salmonella, from the surface of the farm produce.
Covid-19 has only reinforced the need for washing fruits and vegetables under a running tap before consuming them. Not adhering to the practice could turn out to be a recipe for disaster -- food poisoning.
Salmonella, for instance, causes salmonellosis that can lead to an upset stomach, fever and cramps in the belly. Children, pregnant women, and the aged are the most vulnerable. And if the infection gets into your blood, it can lead to serious complications.
How to sanitise the fresh farm produce at home
First step
Wash your hands with soap and warm water for at least 20 seconds before and after handling eggs, raw meat, and seafood.
Then wash fruits and vegetables under a running tap and rub them properly. Otherwise, germs on their surface can get inside while peeling them. Don’t wash the farm produce with soap or detergents.
Also wash utensils, the cutting board, dishes and the kitchen top with hot water and liquid soap after preparing each dish and before embarking on the next one.
Make it a point not to wash raw meat and eggs just before cooking. Otherwise, germs on them can spread to other food items, utensils, and kitchen surfaces.
Read: How to identify adulterated milk at home
Second step
Wash raw meat, seafood, and eggs separately soon after bringing them home. You should wash them in the kitchen sink again but before disinfecting the utensils and the kitchen top.
You should keep the unused eggs in the original carton and inside the refrigerator.
Meanwhile, the cracked eggs should be discarded.
Final step
Using a food thermometer is the best way to ensure that foods are cooked to the right temperature.
Fix the temperature at 63°C for beef, mutton, and fish. Eggs are needed to cook until both the yolk and white become firm. Don’t put cooked food on a plate that has already been used once for keeping raw meat, seafood, or eggs.
Read: Kick-start your day with a healthy breakfast
How to sanitize your kitchen after cooking
Undoubtedly, the kitchen top is the most vulnerable area in the kitchen. It's used most of the time daily -- be it for preparing food or unpacking groceries. So, it is necessary to keep them clean all the time.
Pay attention to the leftovers
Bacteria generally tends to grow in tiny pieces of food lingering on your kitchen top. Wiping the spillover food by disinfecting your kitchen top will prevent the food residue and bacteria from building up over time accordingly.
Read: Intermittent Fasting: Health Benefits and Risks
Keep your sponge clean first
Your sponges and dishcloths harbor billions of bacteria. So you must disinfect them in a bleach solution so that you can reuse them.
Alternatively, you can wash your sponge and warm it in the microwave for 2.5 minutes. You can wash your dishcloths in the washing machine.
Keep your kitchen top dry
Salmonella spreads in a moist environment. So whatever the process you use to disinfect your kitchen top, make sure to completely dry them afterward. It can be as simple as wiping down the surface areas such as around the sink where the place is wet due to accumulating condensation.
To sum up, always disinfect the fruits and vegetables that you bring home.
Read:IKIGAI: The Japanese Secret to a Long Healthy life
Can you mix and match Covid-19 vaccines?
Can you mix and match two-dose COVID-19 vaccines?
It’s likely safe and effective, but researchers are still gathering data to be sure.
The authorized COVID-19 shots around the world are all designed to stimulate your immune system to produce virus-fighting antibodies, though the way they do so varies, noted Dr. Kate O’Brien, director of the World Health Organization’s vaccine unit.
“Based on the basic principles of how vaccines work, we do think that the mix-and-match regimens are going to work,” she said.
Also read: Why do some people get side effects after COVID-19 vaccines?
Scientists at Oxford University in the United Kingdom are testing combinations of the two-dose COVID-19 vaccines made by AstraZeneca, Moderna, Novavax and Pfizer-BioNTech. Smaller trials are also ongoing in Spain and Germany.
“We really just need to get the evidence in each of these (vaccine) combinations,” O’Brien said.
So far, limited data suggests an AstraZeneca shot followed by the Pfizer shot is safe and effective. The combination also appears to come with a slightly higher likelihood of temporary side effects like aches and chills.
That might be because mixing and matching different types of vaccines can often produce a stronger immune response, said Lawrence Young, a virologist at the University of Warwick in the United Kingdom.
Also read: How long does protection from COVID-19 vaccines last?
In some places, health officials already suggest mixing in select circumstances.
After the AstraZeneca vaccine was linked to extremely rare blood clots, many European countries including Germany, France and Spain recommended people who got it as a first dose get a Pfizer or Moderna shot as a second dose instead.
In Britain and Canada, officials say people should aim to get the same vaccine for their second dose if possible. If they got AstraZeneca as their first shot, they’re advised to get another vaccine only if they have a history of blood clots or other conditions that might put them at higher risk of clots.
Is There an Age Limit to Put On Muscle?
When one dares to put on muscles, the usual remarks have thrown his or her way usually goes like this; “Be careful about putting on muscle, when you’re old they will start to sag”. If you’ve ever been on the receiving end of this or have even dished out a comment along those lines as well, it’s time to pay no attention to it. Muscle building is a process that is specifically engineered by people to go beyond the normal limits of muscle growth. This is done by deliberately stretching and tearing muscle fibers so that they can recover bigger. When people become older, it commonly alludes that muscle-building will start to become an uphill battle. Is there truth to this and is there an actual limit to put on muscle?
What Is Considered “Too Old”?
When comments about becoming too old to put on muscle - many don’t exactly specify an age group, but it is commonly implied that people above the age of 40 tend to face a tougher time preserving muscles. While many consider this to be a natural progression through aging, factors like family responsibilities, career, and a decrease in energy or motivation are often overlooked.
The University of Oklahoma did a muscle-building test between adults between 35 to 50 and those who were between 18 to 22 to see which age group was likely to build more muscle under the exact same training regime. Surprisingly, the muscle growth (measured by weight and strength) was almost identical, which does a lot to debunk the theory of age sabotaging muscle growth.
Read: Kick-start your day with a healthy breakfast
On the contrary, surveys from Cleveland Clinic have shown that between 40 percent to 45 percent of males have a much lower testosterone count. This is a huge leap from the previous study - proving that the slightest alterations to the body’s testosterone levels can affect one’s performance drastically. It has also been stated that the ideal age to start bodybuilding seriously is between the ages of 20 to 30 years old, so where does the truth lie?
As for many cases out there, the truth is always somewhere in the middle. Yes, it is true that the body loses more testosterone when it enters its 30s, but not because you’ve officially crossed the milestone of actually hitting that age. As mentioned, usually testosterone starts to deplete once one goes through muscle loss and unhealthy weight gain all at once. Therefore, it has often been interpreted that getting into bodybuilding is impossible in your 40s, where in reality, it was because the body has not been training throughout the years.
Read: How Effective Are Machines At The Gym?
How Can An Older Person Build Muscle?
It’s actually not too different from the standard way of building muscles. If not genetic, classic “old person” symptoms such as joint pains, weakened muscles, and aches are all accredited to inactivity over an extended amount of time, rather than the fact one has hit a certain milestone.
Dieting
By far, the most important attribute to keep the pursuit of muscle building or toning alive; dieting literally makes and breaks the results of your training and how your body will progress in the foreseeable future. Knowing how to moderate your macros like sugar, protein, and carbohydrates will fuel your body for the other 22 to 23 hours in the day that you’re not working out.
Some foods that are rich in fats like Omega-3 also help maintain high levels of testosterone, especially when you choose to take a back seat from muscle building and are moving on to toning. Understanding your calorie intake will ensure that your muscles will grow instead of your belly.
Read: Effectiveness of Compound Exercises for Muscle Definition
Getting Your Metabolism Running
While it is true that the body’s metabolic rate starts to slowly dwindle when one approaches his or her 30s, that doesn’t mean that your body is completely not eligible to work out. In 2017 the Canadian Journal of Physiology and Pharmacology indicated that a batch of caffeine can kick start metabolism for healthy adult males.
This would trigger ketogenesis and can change one’s metabolic rate overnight. Aside from this, regular consumption of fiber and a semi-regular cardio routine can do wonders to ensure that you will burn the maximum amount of fat as you take the steps to build muscle.
Training Smart
While your motivation to train may have dwindled in the past few years, committing a single year will grant results that are akin to the years in your youth if you do so properly. With joint pains and a slowed metabolism approaching as you age, being smart about the amount of weight used for a bulking session must be carefully reviewed by either you or a professional. Practicing safe techniques and ensuring that everybody part is worked to the best of their abilities is crucial. Half-baked forms and weights that are not challenging will only hamper your own ability to succeed.
Read: Best Health Clubs and Gyms in Dhaka in 2021
Knowing How To Rest
If you are above 30, it is far from being “too late” to build muscles and even go for competition, but this kind of eagerness can often result in overtraining. Overtraining isn’t as clear-cut as simply going to the gym every day. There are times when committing to an extra half an hour doing exercises that cover the same exact muscles as your previous exercise puts your body under an unnecessary strain.
Your muscles should be worked into exhaustion, and focusing on an already exhausted muscle group will not change how much mass is grown during your rest phase. Additionally, resting is the time when your body can take the nutrients your food has provided and use those as fuel to enable your body to recover faster. Progress comes from picking your battles, and sometimes, you’ve won by simply taking the day off after an intense workout.
Read Muscle Building Diet: Best Foods for Muscle Gains, Definition and Fat Reduction
Kick-start your day with a healthy breakfast
Many people often make the mistake of skipping the most important meal of the day. While some do manage a quick bite to eat at the work desk later in the morning, many others skip breakfast completely. And some do avoid it to lose weight.
But as the name suggests, eating breakfast is a way to break our overnight fast. In fact, it's known as the most important meal of the day because of its magical powers to recharge the body. But skipping breakfast could have a serious impact on your health.
So, eat a healthy breakfast daily.
The Unhealthiest Foods to Avoid for Breakfast
Let's explore what not to eat for breakfast
Paratha & Puri
Never keep paratha or puri on your breakfast menu. There is a possibility of fat accumulation in the body as a result of regular eating of the same. Generally, clarified butter or oil is used to make these foods. Moreover, refined flour bought from the market contains a high glycemic index. Eating paratha or puri can cause metabolic disorder and increase the amount of sugar and insulin in the blood. As a result, the body weight could increase, and with it, the risk of diabetes and heart disease.
Read Mango desserts: Some mouthwatering recipes for trying at home
Fruit Juice
Eating fruits directly is better than drinking fruit juice. This is because when you juice a fruit, some of the healthy fiber is lost in the process. Read-to-drink juices are actually harmful as they contain artificial flavours and are also low in nutrients, fiber, enzymes, minerals, antioxidants, and vitamins.
Junk Food
And if you gorge on chocolates, pancakes, burgers, donuts or sandwiches in the mornings, be ready to pile on weight. All these tasty foods contain high calories.
A donut contains six grams of fat and 250 grams of calories. On the other hand, the sugar syrup on the pancake is not good for you as it contains a lot of fat and fructose, both harmful to your heart health.
Women often give their children junk food for breakfast. Potato chips, fried foods, soft drinks, sweets, chocolates are all unhealthy and can do more harm than good.
Read Intermittent Fasting: Health Benefits and Risks
Noodles
You are probably fond of noodles because they can be prepared in five to 10 minutes. But noodles contain BHA and TBHQ, which are very harmful to your health. Eating noodles not only increases the risk of heart disease but also aids weight gain.
Tea-Coffee
Should you kickstart your day with a cup of tea or coffee? Well, always avoid tea and coffee on an empty stomach. These beverages stimulate the acids in the stomach, which can cause heartburn or nausea. At least, have a biscuit before sipping on a delicious cuppa.
Cold and Energy Drinks
Never drink cold or energy drinks as standalone beverages in the mornings. When you wake up in the morning, your body temperature stays a little low. So at this time, you need to eat in harmony with your body temperature. And cold drinks contain high levels of sugar.
Moreover, energy drinks are also high in sugar. They can cause long-term side effects such as headaches and migraines, nausea, vomiting, increased anxiety, and hormonal imbalance.
Read Health Benefits of Chamomile Tea
The Healthiest Foods to Eat for Breakfast
Now, let's check out what to eat for breakfast
Wheat Bread
It is better to eat wheat flour bread for breakfast. Glycogen made from bread melts faster than rice. As a result, your stomach will remain full and the nutritional value will also increase. Two tablespoons of wheat contain 15 percent Vitamin E and 10 percent folic acid. It also simplifies the digestion process.
Fried Eggs
Eating eggs in the morning is better than eating sugary foods. There is a special compound called tryptophan in fried eggs, which makes the brain feel better. Bananas and nuts also contain this compound. So if you have these foods for breakfast, you can expect a good day.
Read Muscle Building Diet: Best Foods for Muscle Gains, Definition and Fat Reduction
Nuts
Having nuts for breakfast improves your digestion. It also controls the pH level of your digestive system.
Honey
Honey helps to refresh your mind and body. It also strengthens your digestive process and accelerates your brain function. The process of food digestion removes toxins from the body. It also gives you a feeling of satisfaction after a meal.
Oatmeal
Oatmeal raises a protective wall around the stomach. Internally secreted hydrochloric acid cannot do any damage to the stomach wall accordingly. It also lowers cholesterol levels due to its soluble fiber. It is better to eat oats with milk.
Read What is Protein Powder? Benefits of Taking Protein Supplements
Fruit or Vegetable Salad
Cucumbers, tomatoes, and carrots for breakfast, nothing could be more healthy. If possible, add boiled eggs or meat to your salad. It can protect you against Type 2 diabetes and heart disease. You can also eat fruit salad. These types of salads also aid weight loss and keep your heart healthy.
Sour Yogurt
It is better to eat sour yogurt for breakfast. It helps in weight loss. Moreover, eating sour yogurt in the morning meets the body's need for protein. As a result, it reduces your hunger throughout the day.
Takeaways
Never skip your breakfast as it can throw off your body's rhythm of overnight fasting. Eating a healthy meal in the morning will no control your blood pressure levels, diabetes, and cholesterol. But eat healthy.
Read Apple Cider Vinegar: Benefits and Risk of Regular Consumption
How Effective Are Machines At The Gym?
For a newcomer, the gym is a rather intimidating place that puts aesthetics above all else at times. Dumbbells and barbells are crowded with muscular men and women, which can be demoralising at first. Machines are often a safe haven for newcomers as there is no reason for others to be around your space if you have already occupied the machine. While that is well and good, machines also have a lot of benefits to novices that can set them up for success. But how does the machine fare against the more renowned dumbbell and barbell workouts and how effective are machines overall at the gym?
The Machine’s Purpose
Machines normally serve a singular purpose which is to work for a specific muscle group. There are pros and cons to this. Because the range of movement is so limited, newcomers are conditioned to use the correct range of motion, as there’s little to no room for errors in your technique. The cons are that when novices start getting the proper form down for free weight exercises, the machine CAN start feeling restrictive.
Read: TRX vs. Other Gym Equipments: A Detailed Comparison
Machines are predominantly meant for isolated exercises and tackle many muscle groups and exercises those free weights fall short of. Leg curls, leg press. Weighted crunches and many more exercises are used by the machine because it is impossible to find an optimised replacement in the free weight category. The military press, bench press, and curls are examples of exercises that can be done with free weights, but are still viable if you choose to continue using the machine.
Interestingly, because techniques aren’t your biggest concern when using the machine, it grants the opportunity to focus on building strength and is an easier way to track your weight progression without getting confused. Weight progression is a lot more minor per peg and it allows newer gymgoers a chance to take things slow. Unfortunately, this is a double-edged sword as many machines will start becoming incredibly light after a few good years of training.
Read: Running vs. Swimming vs. Cycling: Which Is Best for Burning Fat?
Even though machines offer both options of compound and isolated exercises, many have turned towards them for the latter as they progress up the fitness ladder. With deadlifts, squats and multi-grip bench press being options that machines cannot offer, it would make sense that barbells reign supreme in compound exercises. This is because the technique needed to master said compound exercises with the bar requires a lot of attention to smaller muscle groups on top of focusing on the primary, bigger, larger muscles.
In terms of isolation, dumbbells may pose quite a threat to machines as both cater around higher repetitions with lower weights - where both workout platforms excel. Exercises like front raises, side raises, flies and skull crushers are not available for machines, but it goes the other way too. So, which one is better for the purpose of isolation? Before answering that, we need to talk about cables.
Read Barbells vs. Dumbbells: Which is better for Workout, Strength, and Muscle Growth?
The Role Of Cables
Cables are a strange one! Although they technically fall under the category of “machines”, they are extremely adjustable in terms of height, handles, resistance, and of course, weights. The range of movement cables offered is impressive, given that they have a fixed pivot system that should not allow for much mobility.
Because of cables, options like front raises, side raises, lat pulldowns, tricep extensions are made available. Although cables are an impressive compromise between machines and dumbbells, it is important to note that technique begins to play a part when using them, but not to the same extent as dumbbells. Utilising the wrong technique can present risks of injuries like free weights would.
Read: Effectiveness of Compound Exercises for Muscle Definition
When compared to other types of static machines, cables offer a very similar role. Both pay close attention to isolation exercises and complement low weight and high repetitions. If you are thinking of body building, both cables and machines will be your best friend as strength training doesn't benefit nearly as much from machines and cables. Since cables offer more flexibility in body posture and a fluid range of motion, there is a higher chance to sustain injuries as compared to the more linear machines.
Are Machines Better?
The short answer is not necessarily. While machines are phenomenal in providing a safe range of motion without exposing you to too much risk, it usually is not regarded as a staple or the core to many body parts. Arms and shoulders require more isolated exercises due to how many smaller muscles are in that category, but shoulders, back, chest and legs will undoubtedly require free weights to succeed on a fundamental level.
After the compound exercises are done and your body has expelled most of its energy, isolation exercises are usually the ones to round up the workout. It is definitely possible to switch things around and engage isolated body parts exclusively, but it will take up much more of your time and will not be the best for muscle growth.
Read: Best Health Clubs and Gyms in Dhaka in 2021
Isolation exercises to consider on machines and cables include preacher curls, flies, tricep extensions, leg curls, and rows. Although all of these exercises are doable on dumbbells, the nature of machines will make it so that your range of motion has a better chance of being correct and that you can minimise safety risks. Exercises to avoid include bench press, shoulder press, and bend over rows.
While these exercises can work on machines, they are best suited for free weights as controlling your body properly as it executes the technique will work on far more muscle groups than one would notice. Overall, machines are great complementary exercises that excel in isolation routines, but should not ever be at the centre of your workouts if you are thinking of pumping iron for the long term.
Read Muscle Building Diet: Best Foods for Muscle Gains, Definition and Fat Reduction
Why do some people get side effects after COVID-19 vaccines?
Why do some people get side effects after COVID-19 vaccines?
Temporary side effects including headache, fatigue and fever are signs the immune system is revving up -- a normal response to vaccines. And they’re common.
“The day after getting these vaccines, I wouldn’t plan anything that was strenuous physical activity,” said Dr. Peter Marks, the U.S. Food and Drug Administration’s vaccine chief, who experienced fatigue after his first dose.
Also read: Covid-19: Why ‘world’s pharmacy’ India is short on shots
Here’s what’s happening: The immune system has two main arms, and the first kicks in as soon as the body detects a foreign intruder. White blood cells swarm to the site, prompting inflammation that’s responsible for chills, soreness, fatigue and other side effects.
This rapid-response step of your immune system tends to wane with age, one reason younger people report side effects more often than older adults. Also, some vaccines simply elicit more reactions than others.
That said, everyone reacts differently. If you didn’t feel anything a day or two after either dose, that doesn’t mean the vaccine isn’t working.
Also read: Indian COVID variant: Why is it more deadly? How is it affecting the neighboring countries?
Behind the scenes, the shots also set in motion the second part of your immune system, which will provide the real protection from the virus by producing antibodies.
Another nuisance side effect: As the immune system activates, it also sometimes causes temporary swelling in lymph nodes, such as those under the arm. Women are encouraged to schedule routine mammograms ahead of COVID-19 vaccination to avoid a swollen node being mistaken for cancer.
Not all side effects are routine. But after hundreds of millions of vaccine doses administered around the world — and intense safety monitoring — few serious risks have been identified. A tiny percentage of people who got vaccines made by AstraZeneca and Johnson & Johnson reported an unusual type of blood clot. Some countries reserved those shots for older adults but regulatory authorities say the benefits of offering them still outweigh the risks.
Also read: Why it’s hard to make vaccines and boost supplies
People also occasionally have serious allergic reactions. That’s why you’re asked to stick around for about 15 minutes after getting any type of COVID-19 vaccine — to ensure any reaction can be promptly treated.
Finally, authorities are trying to determine whether temporary heart inflammation that can occur with many types of infections also might be a rare side effect after the mRNA vaccines, the kind made by Pfizer and Moderna. U.S. health officials can’t yet tell if there’s a link but say they’re monitoring a small number of reports, mostly male teens or young adults.
How to protect yourself and your family from Dengue fever
Due to the hot and rainy weather, Dengue fever is spreading with the corona epidemic. Earlier this week, six Dengue patients were admitted to the hospital in 24 hours. As per the Government report, 97 people have been infected with Dengue so far in the new year. In such an extreme crisis, it is important to be alert for the well-being of yourself and your family.
How to identify Dengue fever
From day one there is a severe headache with high fever, pain in the back of the eyes, body aches, and reddening of the skin. Some people also vomit.
In Dengue fever, the level of blood molecules decreases at an alarming rate. This increases the risk of bleeding in the teeth, under the skin, nose, etc. The fever usually lasts for 5-6 days. Once again after a relatively short period of time the fever suddenly takes on a complex shape.
Sometimes fresh blood comes out with coughing, vomiting, thin stools instead of skin rashes or body aches. Various organs are damaged such as kidneys, liver, myocarditis. Complications such as water retention in the chest and abdomen occur. In girls, premature menstruation or bleeding, chest, and abdominal watering, etc. are the symptoms.
The most frightening condition of Dengue fever is Dengue shock syndrome. In this condition, there is difficulty in breathing. In addition to the normal complications of Dengue fever, there is also bleeding in the brain.
READ: Running vs. Swimming vs. Cycling: Which Is Best for Burning Fat?
How to prevent Dengue
Since the Dengue virus is transmitted by Aedes mosquitoes, the Aedes mosquito population needs to be eradicated to prevent this infection. Aedes mosquitoes lay eggs in accumulated and clear water. So after 3-5 days in a row, discard stagnant water anywhere including in a home-arranged vase, roof-garden tub, unused container, kitchen sink, bathroom, aquarium, fridge or air conditioner, and an open water tank. This will destroy the Aedes’ larvae. Since mosquito eggs may be attached to the pot, clean the pot by rubbing it well.
Although Aedes mosquitoes bite during the day, they can also bite in bright night light. So to avoid mosquito bites, hang a mosquito net and if possible, put a net on the door and window of the house.
Close the doors and windows and keep the camphor burning inside the house. After 20 minutes you will see no mosquitoes at all. If necessary, use mosquito repellent spray, lotion, cream, coil mat.
Basil plays an important role in repelling mosquitoes. In addition, Guppies are used to kill mosquitoes in different countries because they eat mosquito larvae.
Not only the inside but also the bushes around the house, water bodies, flower tubs planted for beautification in the street island, plants, etc. need to be kept clean and tidy. Make sure that water does not accumulate in them due to rain. Spray mosquito repellent around the house at least three days a week.
Read Dengue Vs. COVID-19: Which is more lethal?
Treatment of Dengue fever
Drink enough water, wipe the body, rest, and give water to the head rather than being upset. There is no need for any medicine other than Paracetamol to reduce fever. Since dehydration occurs in fever, drink water and liquid foods, such as fruit juice, soft drinks, etc. If the fever takes on a complex shape from day one, seek medical attention immediately.
Many people have misconceptions about some things.
- The patient needs to donate blood only when he has Dengue fever.
- As soon as Dengue occurs, you have to take it to the hospital and give intravenous saline.
In fact, if the platelets in the blood are low, then platelets have to be given on an emergency basis. And if a patient is not able to drink the water due to repeated vomiting, then saline should be given intravenously.
Read: Dengue: Bangladesh sees significant improvement
In a nutshell
Proper knowledge and awareness are needed first for different types of infections including Dengue fever. Follow the doctor's advice calmly without making any hasty decisions. Moreover, prevention on a large scale will keep you and your family free from any emergency.
Running vs. Swimming vs. Cycling: Which Is Best for Burning Fat?
The trinity of cycling, running and swimming is one that represents one of the purest ways of fitness throughout history. Triathlons are often celebrated as events that can appreciate the endurance and will of each contestant that are dedicated enough to attend. Many people may argue placing these three sports against each other, wondering which one is the most effective for losing weight, building stamina and is overall worth the commitment. Today, we will be determining which of the three (running, cycling, and swimming) is best for burning fat and improving daily living.
How to Burn Fat by Running
Let’s start with running: the best sport out of the three that requires the least amount of spending and preparation type. Running is by far the most approachable for those newer to exercising. It can be done outdoors and indoors, it can be done with friends and it can be done without any setup.
Many people may find running to be the simplest of the three exercises, but does its job by providing massive amounts of fat loss and even helps with leaning out your muscles. Despite being the most popular out of the three, surveys have indicated that running loses out to strength training and walking in terms of long-term fitness habits people tend to commit to.
Read Effectiveness of Compound Exercises for Muscle Definition
In terms of its capacity to burn fat, it solely depends on your distances against the speed at which you are running. A light 10-minute job will probably not do the trick for you, but passing the 45-minute threshold will be when your body starts tapping into its fat reserves to burn as you begin to metabolise.
Running is a constant exercise that needs to be done and is the prime representation of fitness and endurance. It is a common exercise for a good reason and is incredibly dependable when you’re short of time or need to commit to a weight-loss programme for that summer body in the near future. Naturally, dieting takes priority, but committing beyond half an hour at a steady pace during each run will make a world of difference to your body.
Read Intermittent Fasting: Health Benefits and Risks
How to Lose Weight by Cycling or Bike Riding
Unlike running, cycling is seen more as a hobby than a fitness routine to many. Off-road and on-road biking can have either united or separated communities and the range of bicycles is in abundance. Ever since the pandemic surfaced, many more are riding due to the sheer convenience a bicycle can offer, even without being part of the cycling community.
Although it leans towards being specialised, the passion for riding comes from its versatility as a sport, the plethora of equipment, and the skills required to master riding.
Read Bicycle Price in Bangladesh with Buyers' Guide
Hand-eye coordination is key to knowing how to ride a bicycle, and knowing how to handle your vehicle on different terrain, and in different climate conditions does help riders to cultivate skills that transcend a mere cardio workout plan. In terms of accessing this sport as a viable fat-burning activity, cycling can be a mix of low impact and high impact, which is phenomenal for those who suffer from stressed joints.
As cycling burns fewer calories than running at the same distance, you’ll have to cycle further to get the same amount of calories burnt. Which means that you’ll have to take out a larger portion of your time to burn the number of calories of your choosing? This doesn’t necessarily mean that cycling is worse than running, but you will require going the distance to get the same results. With resistance in the pedals and terrain to consider, there are variables that prove to be exceptions.
Read Cycling Benefits: How Indoor and Outdoor Cycling Strengthens Your Immune System
How to Maximize Fat Burning while Swimming?
Unlike running and cycling, swimming is a full-body workout that does a lot more for the body than just burning fat. The natural resistance of water allows each stroke to give the body some sort of muscle training. With your core holding you in place, it is your legs and arms that will be doing all the moving, making this exercise possibly the most well-balanced out of the three, but does it burn fat just as effectively?
Swimming has multiple strokes and some of them are low intensity that does not put mobility as a priority; while other strokes are far more intense and will require proper breathing, detailed movement, and practice in order to get the hang of it.
Read Barbells vs. Dumbbells: Which is better for Workout, Strength, and Muscle Growth?
Like cycling, swimming can be both low intensity and high intensity, but you will want to stick to the latter for proper fat loss. Fast lap-free strokes and breaststrokes are the best for burning fat, documented to burn 590 calories per hour if under 60kg.
One factor that could deter many from committing to swimming as a hobby is having access to a proper swimming pool for this kind of training. Apartments and some single houses are completely out of the question, and condominiums may not have the right kind of Swimming pool for training.
Weather also plays a big part: unlike the other two exercises, swimming is unrealistic (outdoors) if it’s too hot or cold outside. Granted, there are indoor complexes, but they aren’t necessarily common. If these drawbacks are not a determent, picking up this hobby will get you far.
Read Muscle Building Diet: Best Foods for Muscle Gains, Definition and Fat Reduction
Cycling vs. Running vs. Swimming: Which One Is the Best for Weight Loss?
Before coming to a conclusion, it is important to distinguish the terms that fall under the “best” when assessing the criteria.
If we are talking about versatility, running loses to both cycling and swimming due to how versatile the other two are. Swimming gives you a full-body workout, natural resistance, better breathing skills and can be done to relax too. Cycling is also versatile; being a solid solution for those with joint problems, effective at burning calories, and requires very little equipment.
However, if you are considering the “best” to be one that can burn the most amount of calories under a specific time - running and swimming beat cycling.
Read What Does Yoga Do For Weight Loss?
Cycling naturally requires more distance to get the same kind of impact as a run under half an hour for example. The rules for this may not apply to swimming as variables like strokes and pool sizes can change up the ability to determine how many calories burnt at that point in time. Overall, running is the safest choice for reliable fat burning, if you are tight for time, but all three require hard work and dedication to see proper results.
How to identify adulterated milk at home
Milk is an ideal food because it has all kinds of nutrients, but adulterated milk can cause serious damage to your body. Not only excessive water but also washing powder, carbohydrates, formalin, urea, and various chemicals are being mixed with milk. Such toxic substances cause watery eyes, irritated nose, and throat, cough, dizziness, severe skin irritation, etc. Finally, heart attack, breast and intestine cancer can occur. Even women are at risk of miscarriage due to adulterated milk. So let's get to know how to check adulterated milk to avoid this horrible loss.
Testing adulterated milk at home
Monitoring milky stain
To find out if there is water mixed in the milk, drop a drop of milk in a bright-clean sloping place. If the milk droplet forms a white line on the back while rolling, then there is no water mixed in the milk. On the other hand, if the drop of milk starts rolling fast on the sloping place without any line ensures the water in the milk.
Read: Quit Smoking: How to prevent Nicotine addiction
Verifying the viscosity
Take a drop of water on the finger or palm of your hand. Then rub it with a drop of milk like cream. If you find it a little sticky, then the milk is pure. Rubbing adulterated milk on your hands will make a feel slippery like soap.
Verifying Odor and taste
If you get the smell of soap or soda, while smelling the raw milk well, then that milk is never free from adulteration. This way you can easily recognize synthetic milk. Synthetic milk containing a variety of chemicals causes a different smell from pure milk. Moreover, pure milk is also quite sweet to eat. Contrarily, if you have adulterated milk without boiling it, you will get a slightly bitter taste.
Read:IKIGAI: The Japanese Secret to a Long Healthy life
Testing Carbohydrate’s presence
When pure milk is boiled, there is not much color difference. If the milk turns yellow as soon as it is heated, then you will understand that it has been mixed with carbohydrates.
Also, take 5 ml milk and mix 2 teaspoons of salt in it. If the milk turns bluish, then the milk must contain carbohydrates.
Read: Intermittent Fasting: Health Benefits and Risks
Solidified milk observation
Boil slowly in a bowl with some milk on low heat for at least 2-3 hours. After a certain period, the milk will lose its liquidity and turn into solidified milk at its residue. If this milk becomes rock solid, then the milk is adulterated.
Testing Urea’s presence
It is hard to detect the presence of urea in milk as the differences between pure milk and urea mixed milk are hardly visible. Here is what you can do:
Make a mixture by mixing one teaspoon of milk with one teaspoon of soybean pulse powder. Then keep stirring the mixture well for 5 minutes. Then dip a litmus paper in it. If the mixture turns from red to blue after 30 seconds, you will understand that the milk contains urea.
Read: Can I take COVID vaccines from two different brands?
Inspecting the washing powder’s presence
Nowadays you will often see the news of mixing detergent, soap powder, and shampoo in milk on TV and newspapers. To see if there is such washing powder in the milk, take 5-10 ml of milk and the same amount of water in a bottle and shake it well. If it results in long-lasting foam, then you can be sure that washing powder is mixed with milk.
Summing Up
Both creating public awareness about adulterated milk and ensuring legal action are important as well as the importance of milk in the daily diet to be included in the theme of World Dairy Day. You must be careful when buying milk for the health of you and your family.
Read Top Bangladeshi Milk and Dairy Companies, Brands