It is advisable to clean your beard at least once, preferably twice a week with a beard shampoo (or beard soap as some find finer, this is entirely personal) based on natural ingredients to stimulate growth. Shampoo and conditioner with artificial ingredients can cause irritation and therefore itching (red spots), so it is best to avoid these.
If you experience itching it can help to hydrate your skin with a natural beard oil. This is only temporary, because your skin adapts to your new beard growth and eventually the itching stops automatically. If you really still suffer from it then you could try extra fat baby oil (note: your hair also get a shine boost). The itch phase lasts for a maximum of 3-4 weeks.
Decided to shave your beard anyway? First use the beard trimmer to 1-2 centimeters, and then shave with a razor blade.
Stimulate beard growth and grow the beard faster
In this part we share our findings in the area of ??beard growth and whether it is possible at all to make your beard grow faster by means of extra remedies and / or nutritional supplements. We notice that there are a lot of contradictory articles on the internet, so to make things a bit easier we have already filtered the marketing bullshit for you. So you read our conclusion after we have placed and compared a mountain of material.
Is this then the definitive knowledge concerning stimulating beard growth? Maybe, maybe not. It is in any case what seemed most logical to us. Hopefully you’ll get something done!
Body hair is regulated by hormones
Some men have a lot of chest hair where others have hairy legs again. This difference is due to the amount of androgens that are produced during puberty. Each body has so-called “hair hair” (invisible hairs). Vellus hair that is nourished by androgens changes in some places in ‘terminal hair’ (the hair you now have everywhere on your body). The production of androgens is then again influenced by two male hormones, namely testosterone and dihydrotestosterone.
Testosterone ensures the thickness of the hair and stimulates the hair follicles
Dihydrotestosterone provides the number of hair follicles and the density of the hair follicles
This is also the reason why women do not have facial hair. Women have too few of these hormones in the body to stimulate facial hair, despite women also have hair follicles in the face.
Beard growth is genetically determined
Whether it is reserved for you to grow a beard is up to your genes. Whether you can grow a full beard (so without white patches or bald spots) is genetically determined and you can do little else. But you also only get to know this when you decide to leave your facial hairs. If you have already experimented with growing a beard and you notice that you are blessed with the good genes then you must have tried at least once in your life. Maybe it’s not for you, maybe you choose to never shave your beard again.
The speed with which your hair grows depends on both your genes and testosterone in your body.
A healthy lifestyle is directly burned with the quality of your facial hair. Think of things like a diet with enough vitamins and proteins, stress and sleep. Vitamins and minerals ensure healthy hair follicles . If these are lacking in your diet, your beard will become dry and look unhealthy. Just like the rest of your body, your hair follicles need enough nutrients to function properly. In addition to your diet, you can choose to swallow certain vitamins that stimulate beard growth (= accelerate beard growth). You can read more about this in the section on supplements. And last but not least: a good night’s sleep. The consensus (at least at this moment ..) is that 6 hours per night is the minimum you need.
Blood flow and cardio
Regularly doing cardio or strength training promotes blood circulation in your body. This also means that the hair follicles in your body benefit from this.
Resistance training is one of the better ways to stimulate beard growth. Through the effort you give your body a valuable testosterone boost.
Night rest is important for growing a beard. Good sleep ensures less stress. And less stress creates a nice beard. Science dictates a minimum of 6 hours of sleep for adults.
Stress is literally a killer. Stress prevents the growth of hair and in many men it even causes hair loss, so also on your face! The reason for this is because stress creates the stress hormone cortisol. Cortisol has been proven to counteract the production of dihydrotestosterone.
A few beers or hunter bombs are fine, but research has shown that too much alcohol suppresses the production of testosterone and dihydrotestosterone. This therefore directly affects your beard growth.
Avoid unnatural shampoos and creams.
Many ‘skin care’ products such as face cream, shower gel and shampoos contain BPA (the packaging) and parabens. These substances are so-called anti-drugs and have a negative influence on the production of testosterone.
Accelerate beard growth through balanced diet.
Below you can quickly find the most obvious sources for minerals and vitamins. If you want to deepen this, we recommend the MyFitnessPal app, in which you can register and measure your macros and nutrients.
The dream of many men is in a short time and without much effort to build a muscular body. As you can understand, this is of course not realistic and you really have to work hard for it. But what is feasible? How many months or years does it take to build up that muscular torso and what do you have to pay attention to? I explain to you the basics on the basis of 4 important steps.
How fast do you build muscle mass?
We know from experience that beginning male athletes can build up about 3-5 kilograms of muscles in an optimal situation in the first year. For starting female athletes this is about 2-3 kilograms. In addition, the amount of muscle mass that we can build up annually after this first year decreases. This is also called the reduced surplus yield . In short, stories about ‘gaining’ 5-10 kilos of muscle mass in a few months is not realistic. Do you want to know more about this subject? Then read this article about muscle mass.
Step 1: Motivation and Behavior
Everything starts with the right motivation and a good plan. If you are not really motivated, I can say with 90% certainty that you are not achieving your goal.
Consistency is very important for the development of muscle strength and muscle mass . In other words, the months / years of your training, diet and that gives your body enough rest. Do you skip your training for a few months? Or are you sloppy with your diet or sleep pattern? Then you can forget your progress! In short, give priority to your goal.
It is important to understand what motivates you and what your obstacles are. A good plan helps you with this. Read here about drafting a plan that suits you.
Tip: Find people around you who motivate you. This way you will keep it longer.
Step 2: Training
To build muscle mass, you must start with strength training . In strength training it is advisable to work as a starting athlete with a training schedule. This way you know better what you are doing and whether you are on the right track. We are happy to help you on your way with our free example fitness plans and this comprehensive article explains how to set up your own training schedule. Furthermore, I advise you to take a closer look at the training and training laws . Furthermore, I advise you to go through these two extensive articles about progressive overload and these handy training tips from coach Nick.
Step 3: Nutrition
By only diving into the gym, you are not there yet. You should also pay attention to your diet. If you want to speed up the process of muscle building, I advise you to eat more than you need. Your muscle cells need energy and proteins to grow.
For proteins, proteins are important for muscle building. Your body needs about 1.4 to 1.8 grams of protein per kilogram of body weight to effectively build up muscle mass. For example, a man weighing 80 kilograms must eat about 120-150 grams of protein. But also pay attention to the number of carbohydrates and healthy fats . Do you want to know more about this and what the right ratio is? Here you can read what a good distribution of the macronutrients is.
Step 4: Recovery
Building muscle mass is very difficult if you sleep too little and do not maintain a good work-rest ratio. Give sleep priority! The amount of sleep you need differs per person. Generally you have slept well enough when you wake up well rested. Sleep is important because your body recovers at night so that your body recovers faster and your mind prepares for a tough workout and workday. Do not underestimate this part! Do you want to know more about this subject? Read more about the role of sleep here .
In addition to sleep, it is also important to build up your training and also plan periods where you can restore your body from all those heavy training sessions. How you build this sensibly, coach Erik explains you in this article about periodisation .
As we age, our cognitive functions decrease. Fortunately, there are tricks to slow the aging process of your brain. Read below how to do that!
Eat your brain healthy
From a large study of science journal Neurology, it appears that a deficiency of omega 3 can lead to memory loss in later life. Eat enough fish (full of omega 3) for a healthy brain.
“Regular mental challenges keep you focused,” says physician Constantine Lyketsos. If you train your memory regularly with games and thinking assignments, you strengthen the connection between neurons in your brain. This way they remain active and are easy to use.
Protect your rikketik
People with an increased risk of heart disease – even if they are only 35 years old – scored half of them lower on cognitive tests than people who had less risk of heart problems. “The factors that cause impaired cognition – smoking, high blood pressure, obesity and an unhealthy lifestyle – are the same factors that pose risks to heart problems,” says Eric Topol, Men’s Health Adviser in Cardiology.
Read more often
Turn off that TV and grab a book. By reading you increase your concentration, which is important in a healthy aging process of the brain.
Train your memory
By exercising regularly intensively, you protect your brain. Certain cardio ensures smooth blood vessels and connections, which are essential in healthy brain function. As you get older, you stiffen and harden blood vessels. By a regular cardio workout you slow down this process.
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Non-stop at work, your brain is slowly but surely expanding. Go out regularly for a walk so that your brain can recover from the effort. You do not even have to search outside for hours, a short moment can help your brain to “breathe” again. The best thing is to look for nature, a wooded area (a park with trees is also allowed!) Removes the worst stress.
In pole dancing you quickly think of half-naked dancers and strip tents. Nowadays you also find a dance pole in many gyms. Anyone who is dressed and all around, is doing pole fitness. Often you also do exercises next to the pole. This way you get a complete work-out.
Whereas other fitness forms often focus on certain muscle groups, the coordination between the different muscles plays a major role in pole fitness . In addition, techniques from traditional pole dancing are combined with gogo aerobics, gogo dancing in aerobics style.
A Real Sport
Dancing on and around a pole is a combination of cardio and strength training. Furthermore, your movements should naturally look graceful, smooth and streamlined. Good muscle control plays an important role in this. And that is something that requires a lot of practice.
The movements that you have to carry out and the control you need for that, ask a lot of your body. Do not think too light about pole fitness. It is not for nothing a real sport, complete with world championships.
Certainly in the beginning you will suffer from muscle pain the day after intensive training . Those who know how to overcome this will eventually be rewarded with extra strength, flexibility, rhythm and endurance.
Swinging in Groups
If you want to learn pole dancing, it is best to go to a gym . More and more sports centers have a pole fitness course on the program.
Usually there is training in small groups, accompanied by an experienced pole dancer. You will not find men so easily, because pole fitness is (still) a real women’s sport.
After a good warm-up you will learn the basic techniques of pole dancing. Social contact plays a major role during training. Your fellow students help you and encourage you.
Because everyone is watching when you are floating around the pole, some guts are nicely taken care of. A little agility can not hurt, by the way, but you do not have to be a real contortionist.
At home on the pole
Do you like it so much that you want to do it at home? Which can. You can order your own pole on the internet. From about 250 euros you have a mobile pole that you can fix between the floor and the ceiling.
For those who have more to spend, there are movable items where the pole is stuck in a small platform. Both types are easy to install and available in various lengths and for different floor and ceiling materials.
Also good instructions are of great importance in pole fitness. There are several DVDs that help you master the techniques of pole dancing. And what else is there with pole fitness? Music of course! Preferably a nice and firm beat, which gives you an extra boost.
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A joint is the point where two or more bones are connected to each other. They ensure that you can make smooth movements. Healthy people generally consider working joints to be self-evident, but they can be affected by illness or old age. Being nice to your joints is always important, but that certainly applies when they are painful.
1. Keep moving
The more you move , the less stiff your joints will be. Care while reading, watching television and working that you often change position. Take short breaks and move! For your joints very strong ‘use it or lose it’ applies: if you use them little, any complaints will get worse.
2. Protect your joints
A fall or injury can cause considerable damage to your joints. Wear elbow and kneepads for sports like skating. Do you already suffer from your joints ? Then choose a brace while exercising.
3. Go for a healthy weight
If you are overweight, your joints have to work harder. With painful joints it can certainly help to lose a few pounds . Every little bit helps: the load on your knees, hips and back quickly decreases.
4. Sport at low intensity
Walking, cycling, swimming. They are all sports that are good for the joints. If you move at high intensity or shocking, the risk of joint injuries increases. Light strength training is also important: this allows you to strengthen the muscles around your joints. Do you already have arthritis ? Then consult a doctor or physiotherapist first.
5. Strengthen your core
Strong abdominal and back muscles are important for good stability . The more stability you have, the smaller the chance of damage to your joints as a result of a fall. It is therefore important to add core training to your weekly work out.
6. Eat fish
Omega-3 fatty acids from fatty fish such as salmon and mackerel can help keep your joints healthy. This reduces inflammation that can cause joint pain and sensitivity. If you do not like fish, you can also take fish oil capsules. Some people also benefit from glucosamine .
7. Ensure good posture
Standing upright, sitting nicely, a good posture protects all your joints. From the neck to your knees. So make sure your workplace is properly adjusted. You can improve your posture with walking and swimming . When walking in a race, your muscles need to work harder to stay upright.
Think if you are standing on an imaginary string that you pull upright from the top of your head. Ears, shoulders, hips, knees and ankles should be in a straight line. In this way your muscles and bones ensure that there is as little tension as possible on your joints.
8. Cool painful joints
Ice is a natural painkiller. Especially with joint complaints and hot swollen joints, ice can provide a solution. It reduces any swelling if you start it as soon as possible. You can repeat the cooling with ice every half hour, but do not cool for more than 15 to 30 minutes in a row. If you do not have a cold pack or ice cream, keep your joints under the cold tap or use a pack of vegetables from the freezer.
9. Relax regularly
A nice warm bath or a shower can do wonders for your joints. The same applies to a massage. Massaging is of course the best, but you can also pamper your joints. Some people recover from an (infrared) sauna.
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If you have actually just had a pregnancy, it is not strange if you wish to return to the weight you had prior to you became pregnant as quickly as possible. Obviously you wish to wear your old clothing once again, look great and healthy and just sit back in your own skin!
Part of the pregnancy silos are fortunately lost automatically. If you want to drop weight quicker after pregnancy, you can accelerate that procedure yourself.
Discover in this short article the very best pointers that involve losing weight after pregnancy and so rapidly go back to your old weight.
First it works to understand exactly what pounds will disappear instantly:
5 pounds: baby, amniotic fluid and placenta.
These 3 things together have to do with 5 pounds and are currently right after delivery.
2 to 3 pounds: Wetness
Soon the body begins to tidy up the excess moisture itself. That conserves about 2 to 3 kilos within a few days after delivery.
0.5 kilos: Diminishing uterus
The uterus shrinks back to its regular size for 2 to 6 days after shipment, so you lose half a kg.
1 kilo: Extra blood
Throughout pregnancy one liter was developed, which then disappears within 6 weeks.
PREVENT LINES OR STRICT DIETS FOR WEIGHT-LOSS AFTER PREGNANCY
Do you want to lose weight faster after pregnancy? Then lines or following a rigorous diet is not advised, since:
If you consume insufficient or not enough, you do not get enough nutrients. Your body needs it today, since you are bring back an elegant and you are breastfeeding your child.
Toxins are stored in your fats. If you squander too rapidly, the body can drain these contaminants quickly enough. As a result, a lot of these compounds wind up in breastfeeding, and for that reason likewise with your child.
6 IDEAS FOR REDUCING WEIGHT AFTER PREGNANCY
In order to wish to drop weight in a responsible method after pregnancy, I offer you the best tips to obtain that done:
The body needs a lot of energy to breastfeed. As a result, the body breaks down the fat reserves that you have actually developed during the pregnancy. Just how much fat is burned varies per woman. You can anticipate half a kilo each week.
Fixed dining celebration
Attempt to consume an excellent meal 3 times a day at a set time, which contains a lot of vegetables with lean meat or fish.
Eat healthy snacks
If you feel like having a treat in between meals, get fruit, cherry tomatoes, carrots or nuts.
Water assists to drain waste into your body. Consume a minimum of 2 liters of water per day Avoid juice, sodas or other sweet drinks.
Move a minimum of 30 minutes a day.
Go biking, strolling or swimming again and build it up slowly. This is not just beneficial for losing weight after pregnancy, however you also get back in shape.
If you wish to exercise more intensively, such as running, it is advisable to start this only 2 months after giving birth.
After shipment, it takes about 6 to 9 months before your body is totally recovered from pregnancy.
Nevertheless, it is essential to reach the same weight before pregnancy. If you are overweight, you can and should lose weight more easily. When underweight, it is better not to wish to lose.
Veggies: practically all kids often have such a duration of scary. They are then a lot more picky about what remains in their plate. The vegetables frequently have to think in it. With an innovative method from mother, it often works. We are happy to set you up with our suggestions.
Letting kids consume vegetables:
To get your children to veggies, you need some insight into the psychology of your son or daughter.
You need to learn more about a brand-new taste. Think back to your own childhood, wagering that mama did not like all the vegetables immediately. Continuing to attempt is the message.
Anyone who constantly has to consume his plate can develop revulsion versus the enjoyable routine that eating together need to be. If your kid truly does not like some vegetables, it suffices to eat to taste. This reveals his good will, who understands much better next time.
Do not forget to praise your child in time if it eats well and also set a good example yourself.
Involve your kids with food: let them choose what they consume from time to time, let your little chefs help you prepare and make sure it becomes a positive event. Betting that it is much easier to eat those vegetables with a great deal of taste once they are on their plate?
This is how you make vegetable fans from your kids
Your children like familiar flavors and textures, and a clever mother can respond to that. For instance, you can make hearty pancakes, in which you blend maize, peas and grated carrots through the batter. Or make a tasty cake with tomatoes and ham, and craft together spinach cheese balls together.
Search for opportunities to process veggies in a spirited method the meals of your kids: a paprika on the pizza, various veggies that you mix in the pasta sauce, cherry tomatoes in the bread box. Smoothies and fruit-fruit juices generally also taste good. And finally: keep it fun for yourself and for them! A bit of mommy magic and a creative name sometimes do marvels. Who would not wish to begin with carrot straws, a steamy bowl of toss soup with frog eyes or mom’s secret superhero vegetable puree? Delicious!
Beautiful legs require motion. More exercise actually works to keep your leg muscles literally and figuratively fit. And do you know that you do not even have to leave your house or office for that?
Keep your legs fit, even if you can not go outside
More exercise actually works to keep your legs and leg muscles actually and figuratively in shape. And do you know that you do not even have to leave your office or home?
You also know, of course: more workout actually works to keep your legs and leg muscles actually and figuratively in shape. But perhaps a weekly see to the gym does not come of it? Or are you anticipating braving the fall showers on foot or by bike? A little bit of inventiveness can work marvels!
Exercise your muscles throughout the day
You can do a lot of exercises for your legs throughout the day, between your regular activities. You can train your sense of balance and coordination by frequently basing on one leg. Do that three times a day, for thirty seconds per leg. This is easy when you are waiting on the train or bus, while cleaning meals, and so on. You can also make the exercises more difficult by swinging the other leg, throwing up a ball or teaspoon and collecting, etc
Physical fitness at the office
Even in the office, at the kitchen table or even in the toilet, you can work on your condition by a little flexing your legs till the angle in the knee has to do with straight. A number of times a day of 10 bends with in between half a minute of rest, the condition of your legs will actually improve. And another leg muscle enhancer: rocking by moving your feet from heel to tip, raising your toes as high as possible and rocking on your heel. You do that practically unnoticed, for instance when you sit down at the counter. You see, make your legs more powerful, can everywhere!
While you are in the car or waiting at the counter you can train your buttocks. Pull your buttocks in short intervals for fifteen seconds. Stretch when you breathe and launch when you exhale. It not only enhances your buttocks, it also minimizes the tension.
Dancing in the automobile …
If you are in a traffic congestion, you can easily use that lost time to practice your abdominal muscles. Concentrate on your chest, pretend you are a stripper and spin circles with your diaphragm. That is not just helpful for your waist and stomach muscles, your lower back is also more powerful.
Diabetes dominating the world every year includes ranks countless patients from various nations. This illness, when established in an individual already does not vanish, often requires the client to change lifestyle and diet significantly. There are different kinds of diabetes, for each of these apply their treatments, but always takes an essential location unique compliance with the guidelines of the offer.
Why do I require special food for diabetes
In diabetes of any type of exchange disrupted insulin in humans: either it stops production that happens in diabetes of the very first type or the production is lowered, or decreased insulin sensitivity by lowering the variety of insulin receptors in them. Pancreas accountable for all these procedures. In his work can be the outcome of stress to be doing not have How to beat tension? A sanctuary The best ways to beat tension? A sanctuary, Malnutrition, injury, and the opportunity much bigger when the existing hereditary predisposition. Diet plan foods used in diabetes, are created to decrease the burden of the pancreas and disperse it uniformly throughout the day, which gives her the ability to make optimal use of their own capital.
The concepts of nutrition in diabetes
All products individuals with diabetes divided into 3 groups:
Which can be consumed without constraint, all vegetables, unsweetened fruit, veggies;
Those which can, but should manage the use, for example by counting the bread units;
Which need to substantially limit, for instance sugar, sweet beverages and so on.
Bread units are counted through unique tables in which a particular variety of products correspond to a particular worth of grain systems. Beginning point is the position that each bread unit equates to 4 grams of carbs.
Much attention has actually been paid to glycemic index, which is figured out from the ratio of “fast” and “sluggish” carbohydrates in them, since the first cause an immediate boost in blood( sugar, sweet tea), and the 2nd – soft, a few hours (from grains). Of course, the wanted items with “sluggish” carbs.
The temperature level of the food impacts the speed of processing: hot dishes are rapidly absorbed, and cold – slowly, so that you can often delight in ice cream.
Functions for different kinds of diabetes
Every type of diabetes has its dietary habits.
Diet plan in diabetes first type should help retain the patient with a normal weight, because this illness is accelerates metabolic process and assistance drop weight without. At the very same time, the food needs to be dispersed uniformly throughout the day, permitting you to easily increase the glucose in the blood introduction of insulin from the outside, rather of producing constant recalculations.
With diabetes of the 2nd type, it is also important to preserve a healthy weight, but in this case – to make sure it is not exaggerated, given that these clients usually tend to be obese. For them, it is very important to select foods that do not trigger spikes in blood glucose, to have enough of the pancreas’s own resources.
For kids with diabetes – in truth, this is the first type – of fantastic importance for normal physical and mental development, so good nutrition is important for them. Getting a complete variety of minerals and vitamins in the right mode of the day and power, against the accompanying insulin. The child will not be any different than their peers.