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If there is one thing that’s good about social media, it is how health and fitness are getting promoted. Every other post you come across as a girl with all the curves or a guy with soaring packs. However, research shows that this trend of extreme fitness drives many users to low self-esteem. Still, they can be incredible sources of inspiration to keep yourself fit and healthy.
What You Need To Do To Keep Yourself Fit And Healthy
Health and fitness hold different meanings for all of us. For some, it may be running a 100m sprint in under ten seconds. It may be just to make sure they don’t grow out of their clothes for others. So, you must figure out your goals when it comes to health and fitness.
Contrary to the common belief, fitness is not just about being active and working out. But it is about your diet, rest, and various other lifestyle habits. To make it even more convenient for you, here is how you can improve your health and fitness with just a few changes.
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Work On Long-Term Plans
A mistake that I observe people make quite often is setting short and unrealistic goals for their fitness. Although some serious fitness programs out there can promise a fat loss of nearly 30lbs a month, what happens when it’s over?
If you have to go back to the same old eating and fitness habit after a crash diet or group challenge, what’s the point in sweating yourself out in the first place?
To reap the maximum benefits from fitness and improve your health, you need to consider fitness as a lifestyle addition. Like brushing your teeth, you don’t have to like it or see frequent results. Eating healthy, exerting moderately, and getting enough rest is something that you should accept for the rest of your life.
Still, some people are more goal-oriented than others and need a deadline and a result. And for those of you, you can choose to set your fitness goals for at least a span of five years. Because if you give yourself much time and space, you won’t have to rush through the programs and scare yourself.
The crucial thing about exercise is not the intensity but the frequency. You probably won’t see any difference at all if you run five miles once a month. On the contrary, walking for 30 minutes daily will show a vast difference in your health and fitness over time.
Ever wondered why the whole block appears at the gym on the first of January with hardly a few left by the end of the month? Most beginners make the mistake of “starting big” and then not being able to sustain the motivation.
The exercise and fitness goals you choose should be well within your comfort zone. The best way to start working out is to resume a step lower than when you left off. This allows your body to adapt to the new routine without stressing out.
If you’re having a hard time picking an exercise routine to kick off your fitness journey, choose light intensity bodyweight exercises. Walking, push-ups, swimming, dancing, pull-ups, and crunches are excellent examples of light intensity bodyweight exercise.
Because if you look into the lives of athletes and fitness enthusiasts, you will see that their fitness results from life long effort. Start with exercises that you can perform without putting in extra effort at all. And once you get the hang of it, moderately increase the intensity to keep them interesting.
Improve Your Eating Habits
You’re more than half-way across to your health and fitness goals just by watching your diet. A healthy diet improves every aspect of your life. It improves your ability to exercise, immunity, metabolism, sleep, mental health, and elevate your mood.
And yet it is a diet that most people struggle with. Either you cannot afford a diet you like or don’t like the diet plan you can afford, but there is always a catch that keeps you off healthy eating. But what if I tell you that you might have been looking at it the wrong way all along?
Diet, too, like exercise, needs to be a lifestyle habit that you grow into. And that doesn’t mean to throw all the fast, fried, and junk food in the trash right away. Although that’s where you need to get at, it’s no place to begin your diet improvement.
Explore the variety of food available in your area and try picking out new healthy options, one at a time. This way, you’ll allow your taste buds and digestion to adjust easily to the new variety of food. And over a few months, you’ll be surprised to notice how most of your diet has changed to what you would’ve wanted it to be in the first place.
The key is in taking it slow and giving your body time to adjust.
Keep Your Mental Health In Check
Your mental health is as essential as physical fitness. Although people are much more open about mental health issues today because of the widespread awareness, many of us still suffer from chronic problems that interfere with everyday life, health, and fitness.
Although diet, exercise, and sleep play a vital role in improving your mental health. You can also make a few other habits to help you deal with any stress, depression, or anxiety.
Getting yourself a fidget spinner, listening to calming music, rediscovering a hobby, taking time-outs, going on a vacation, and socializing all improve your mental health.
But if you’re failing to cope with excessive stress and anxiety on your own, it is always safe to reach out to a therapist or try hemp products. CBD cigarettes pack is tobacco-free and rolled out of pure CBD nugs. Tons of recent researches show the effectiveness of hemp and CBD products for mental health issues.
When you make sure to keep your mental health in check, you will naturally improve physical health and fitness.
Give Yourself Time To Rest
The term that I feel is misused a lot is “workaholic.”
It has somehow become a quality that you might want to put on your resume. While there is no harm in working more than is required of you, it is a cause of concern if it is affecting your health. Staying late at the office and leaving early is not something you should rule out entirely. It only becomes a problem when it becomes more frequent.
Your mind and body both need to rest after a hard day’s work. And when you deprive your body of that rest, you lose your productivity as you are depleted of energy early in the morning. And then you rely on sodas, sugar, and coffee to keep you stimulated. But that too further deteriorates your health and fitness.
The recommended hours of sleep for an adult are a minimum of 7 hours. And it’s best if you can manage to get those seven hours of sleep at a single stretch. You can also improve the quality of your sleep by limiting alcohol and coffee and avoiding naps in the afternoon.
WASHINGTON — U.S. federal law enforcement agencies and Europol announced dozens of arrests to break up a global operation that sold illegal drugs using a shadowy realm of the internet.
At a Department of Justice news conference Tuesday in Washington, officials said they arrested 150 people for allegedly selling illicit drugs, including fake prescription opioids and cocaine, over the so-called darknet. Those charged are alleged to have carried out tens of thousands of illegal sales using a part of the internet that is accessible only by using specialized anonymity tools.
The 10-month dragnet called "Operation HunTor" — named after encrypted internet tools — resulted in the seizure of 234 kilograms of drugs, including amphetamines, cocaine and opioids worth more than $31 million. Officials said many of the confiscated drugs were fake prescription pills laced with the powerful synthetic opioid fentanyl. The counterfeit tablets are linked to a wave of drug overdoses.
"This international law enforcement operation spanned across three continents and sends one clear message to those hiding on the darknet peddling illegal drugs: there is no dark internet," said U.S. Deputy Attorney General Lisa Monaco.
Deputy Attorney General Lisa Monaco speaks during a news at the Department of Justice in Washington, Oct. 26, 2021. Photo credit: VOA
Investigators rounded up and arrested 65 people in the United States. Other arrests occurred in Australia, Bulgaria, France, Germany, Italy, the Netherlands, Switzerland, and the United Kingdom. In addition to counterfeit medicine, authorities also confiscated more than 200,000 ecstasy, fentanyl, oxycodone, hydrocodone, and methamphetamine pills.
"We face new and increasingly dangerous threats as drug traffickers expand into the digital world and use the darknet to sell dangerous drugs like fentanyl and methamphetamine," said Anne Milgram, administrator of the Drug Enforcement Administration (DEA). "We cannot stress enough the danger of these substances."
The international police agency Europol worked alongside the U.S. Justice Department's Joint Criminal Opioid and Darknet Enforcement team.
"No one is beyond the reach of the law, even on the dark web," said Jean-Philippe Lecouffe, Europol's deputy executive director.
The dark web is preferred by criminal networks who want to keep their internet activities private and anonymous. In this case, it served as a platform for illegal cyber sales of counterfeit medication and other drugs that were delivered by private shipping companies.
Investigators said the fake drugs are primarily made in laboratories in Mexico using chemicals imported from China. Prosecutors also targeted drug dealers who operated home labs to manufacture fake prescription pain pills.
FBI Deputy Director Paul Abbate, second from left, speaks during a news conference at the Department of Justice in Washington, Oct. 26, 2021. Photo credit: VOA
"Those purchasing drugs through the darknet often don't know what they're getting," Associate Deputy FBI Director Paul Abbate said. The joint investigation followed enforcement efforts in January in which authorities shut down "DarkMarket," the world's largest illegal international marketplace on the dark web.
Last month, the DEA warned Americans that international and domestic drug dealers were flooding the country with fake pills, driving the U.S. overdose crisis. The agency confiscated more the 9.5 million potentially lethal pills in the last year.
More than 93,000 Americans died from drug overdoses in 2020, the highest number on record, according the U.S. Centers for Disease Control. U.S. health officials attribute the rise to the use of fentanyl, which can be 100 times more potent than morphine.
U.S. officials said investigations are continuing and more arrests are expected. (VOA/RN)
(This article is originally wriiten by Chris Simkins)
Keywords: Drug Vendors, Investigation, DEA, Illegal purchase, Police Operation, Internet
Facebook-owned WhatsApp may soon ask users to verify their identity to make payments on the platform. According to XDA Developers, new strings spotted in the latest WhatsApp beta release suggest that the messenger will require users to upload verification documents to continue using payments on WhatsApp. Currently, when users set up WhatsApp Pay in India, the service only verifies the phone number linked to your bank account to enable UPI-based transactions. In Brazil, the messenger uses Facebook Pay to validate users' credit or debit cards to facilitate payments.
At the moment, the service doesn't require users to submit any identity verification documents to make payments. However, that might change soon, the report said. WhatsApp v220.127.116.11 beta includes a few new strings which suggest that users might have to submit identity verification documents to continue using payments.
The identity verification might be limited to those who use WhatsApp Pay to receive payments for their businesses. UPI-based apps, like Google Pay, PhonePe and even WhatsApp Pay don't require users to submit any documents to transfer or receive money. However, wallet apps like PayTM do ask for KYC verification as per RBI guidelines.
WhatsApp is yet to make an official announcement regarding this change. Since the new strings have just made their way to the beta version, it might be a while before the company reveals any details, the report said. (IANS/ MBI)
Keywords: WhatsApp, UPI, payments, verify, identity, documents
By Rajesh U. Pandya
Although the world is recovering from coronavirus pandemic, we must not lower our guards and stay alert when it comes to hand hygiene to curb the spread of the deadly virus. But are we paying sufficient attention to our nail hygiene? Our nails are the index of well-being for our entire body. The manifestations of several critical diseases were first detected within the dirty nails.
The ignorance towards our nails becomes the breeding ground of harmful bacteria. These germs enter our body through our hands because in India we eat through our bare hands. Therefore, nail hygiene is crucial and without it hand hygiene is incomplete.
Practising good nail hygiene involves following a systematic process to ensure the longevity of our nail health. It includes ensuring that food particles, dirt and dust are not sticking to our nails and there is no build-up of nail bacteria. Thankfully, contrary to popular belief, it is not that difficult to maintain good nail hygiene. A little diligence, awareness and attention are sufficient to keep our nails healthy.
Avoiding nail hygiene makes you prone to viral infections
Due to constant negligence towards the cleanliness of the nails, many serious issues like bacterial and viral infections arise. Often these lead to serious health problems. Our hand hygiene is not perfect till the time we clean the undersides of our nails besides washing hands regularly. Most people don't mind sharing nail clippers with others. This is however an extremely unhygienic practice. When we don't share any of our personal hygiene products then why do we share our nail clippers? Nails harbour abundant germs, bacteria and viruses and sharing nail clippers is equivalent to exchanging those microorganisms.
Nails harbour abundant germs, bacteria and viruses and sharing nail clippers is equivalent to exchanging those microorganisms.| Photo by CDC on Unsplash
Keep fingernails dry and clean
It prevents bacterial and fungal infections from growing under our nails. It has been observed that prolonged exposure to water can break nails. It is always recommended to wear cotton-lined rubber gloves when washing dishes, cleaning or using harsh chemicals. In order to follow good nail hygiene, we have to be careful about our nail care products. Use a sharp stainless-steel nail clipper with a grime remover, that can remove the hidden germs and grime below the nails. Trim nails straight, then round the tips into a gentle curve. Always wash hands and under nails with soap and water after a nail clipping session.
Always wash hands and under nails with soap and water after a nail clipping session. Photo by rashid khreiss on Unsplash
Keep hands and nails moisturized to avoid the cuticles from overgrowing. Frequent use of nail paint remover, hand sanitisers and harsh soaps can result in the dryness of cuticles along with nails. Keep nails short, trim them regularly and wash hands for at least 20 seconds and then moisturize them, This will make the chance of diseases slimmer and can prevent any kind of viruses. KAI India nail clipper comes with unique features like 100 per cent stainless steel, nail filer, grime remover, nail tray and non-chromium coating making them safe and most effective for maintaining proper nail hygiene.
Here are some of the more ways through which we can keep our nail hygiene intact, thereby protecting it from the damage to nails:
* Stay away from chewing fingernails: It has the potential of damaging the nail bed as a minor cut can cause infection. Moreover, when we bite our nails, germs enter our mouths directly.
* Be gentle towards hangnails: Never pull off your hangnails. Rather, be gentle towards them and carefully clip them off. Stop using those products which are harsh on nails. Always go for acetone-free products.
* Go for a regular nail checkup: If you have a persistent nail problem, consult a doctor or dermatologist for an evaluation.
* Do not share: Try not to share your nail clipper, as they contain germs. Wash the nail clipper with lukewarm water and wipe with a soft cloth. (IANS/ MBI)
Keywords: Nails, hygiene, covid, clipper, products, infections