Healthy Home Habits

You noticed on Facebook that two of your friends are taking a trip together. “Wait, why am I missing out on the fun?” And now you’re hooked on monitoring plans – that don’t include you.

Very few of us like the feeling of missing out.

But when not liking turns into fear, it’s time to take a long hard look.

Background

Came across a fascinating article on Psychiatric Times. “Understanding the Fear of Missing Out” was written by psychiatrist Dr. Rashmi Parmar.

Frankly, I wasn’t aware of how troubling the condition can be. After boning up, I found out.

Dr. Parmar provided a wealth of quality information. That means we’re doing a two-parter. We’ll handle what the fear of missing out is in this piece. And we’ll talk about cause and what to do about it in part two.

The vast majority of what you’re about to read comes from Dr. Parmar’s work.

“Understanding the Fear of Missing Out”

Dr. Parmar doesn’t pull any punches coming out of the gate. She observes that social media feeds our need to live our lives through others. Of course, we have plenty of them at our fingertips, 24/7.

Hours can fly by as we stare at the screen, becoming all the more vulnerable to what Parmar calls the “sticky trap” of fear of missing out: FOMO.

By the way, FOMO is often associated with social media; however, it isn’t an exclusive arrangement.

Subtle beginnings

Parmar points out that FOMO is subtle in the beginning. Aw, seeing an image of friends enjoying time together or the “perfect” family taking a dream vacation. But what’s beginning to sink in is we’re not part of the picture – the fun. We may even believe we’ve been excluded.

And, bam, we begin to spend hours on platforms comparing, keeping score, and confirming our deepest insecurities.

Definition and characteristics

The term “fear of missing out” was coined in 2004, as image-based platforms opened the door to people’s lives.

It was defined in 2013 as a “pervasive apprehension that others might be having rewarding experiences from which one is absent.”

FOMO is associated with lack of sleep, reduced life competency, emotional tension, negatively affected physical well-being, anxiety, and a lack of emotional control.

It can be felt as a single episode, long-term disposition, or overall state of mind. Ultimately, it can lead to a deep sense of social inferiority, loneliness, or rage.

Touches upon our vulnerabilities

FOMO touches upon many of our vulnerabilities.

For instance, in adolescents with social anxiety, not having to go face-to-face on platforms, such as Instagram and Snapchat, makes it easier to satisfy unmet social needs.

Thing is, though, it sidesteps the hard and valuable work of talking to people in person – with unedited and unfiltered versions of reality – for personal validation.

Much of that validation comes from attracting likes and engagement. When it doesn’t happen, it can spark frustration and rage, leading to a distorted sense of self and reward.

The social media snare

It’s hard to fathom that we all experience struggles when all we see are images of perfect bliss. Social media influencers are all over that with stylized content geared to build audiences, sell products, and keep us coming back.

According to Dr. Parmar, FOMO is a big reason people choose to follow influencers. Fact is, we don’t want to miss out. And social media platform administrators know it.

Really, we’re dealing with addiction dynamics. And cross-sectional studies indicate a strong correlation between internet addiction and mood, anxiety, and attention-deficit/hyperactivity disorders.

The Instagram leak

Dr. Parmar shares that Instagram has long been accused of knowingly stoking the flames of FOMO. Their own internal research found that 66% of girls and 40% of boys have been confronted with negative social comparisons on the platform.

She goes on to report that In a 2021 leak, former employee and whistleblower Frances Haugen revealed that company officials knew of the app’s danger to teens but did nothing to address it – even after researchers offered suggestions.

Due to a subsequent investigation, Instagram’s parent company Meta (formerly Facebook) temporarily put on hold plans to launch Instagram Kids, an app directed at users aged 13 years and younger.

Really?

As of this writing, the app isn’t available. However, Meta continues to launch parental supervision tools and privacy features. Many experts question their effectiveness and Meta’s intent.

For example, kids need to opt in if they want their parents to supervise their accounts. That allows parents to set time limits, track time, and see who their children are following and who’s following them.

But you know what? In an effort to “balance teen safety and autonomy” parents can’t see message content. Hmm.

For much more on the dangers of social media: “Social media and youth mental health: An advisory” and “The truth about social media and teenage suicide: The Molly Russell story”

Coming soon

That’s a wrap for part one. Were you familiar with the fear of missing out and all that comes with it? Serious business, don’t you think?

More of Dr. Parmar’s informative work in part two, as we dig into cause and what to do about FOMO. Coming soon.

Dr. Parma’s article on Psychiatric Times: “Understanding the Fear of Missing Out”

Would you like to read more Chipur mood and anxiety info and inspiration articles? Hit those titles.

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Regarding the concept of fruits and vegetables, the line is pretty clear­, and there is no doubt in distinguishing between them. Yet, every now and then, nature confuses us with its charisma, leaving us wondering to which class certain foods genuinely belong.

The same is the case for green beans.

Green beans are a significant part of many cuisines—adding a vibrant touch of green to our plates.

Despite their popularity in cuisines, one question still remains: Are green beans fruits or vegetables?

To be honest, finding the answer to that simple question is trickier than it appears.

However, this article explores the truth about green beans.

So, let’s embark upon a journey to solve the mystery of green beans and their rightful place in the world of fruits and vegetables.

Are Green Beans Fruits or Vegetables?

It is not clear how green beans are categorized.

Are they fruits or vegetables?

Well! The answer isn’t that simple.

Let me clarify!

To understand the answer to this question, we must understand the scientific and culinary classification of green beans.

So, let’s jump into the detail and explore the legumes further.

Scientific Classification of Green Beans

To determine the botanical classification of green beans, we closely examine their reproductive structure, and I am sure you will be surprised after hearing what we’ve found.

Green beans develop from the flower’s ovary, making them “fruits” in the botanical sense.

Seeds play a significant role in classifying fruits and vegetables.

While fruits generally contain seeds, some botanical vegetables may not have visible seeds or may produce seeds in limited quantities.

In the case of green beans, seeds inside the pod further confirm their classification as fruits.

Also, there are many similarities we have observed while comparing green beans to typical fruits like apples and oranges.

Well! Both green beans and these fruits develop from the flower’s ovary and contain seeds.

So, does that mean green beans are fruit?

You can say that, but wait!

Don’t move toward the conclusion by observing only one side of the picture.

Let’s move forward and see the other side of it.

Culinary Classification of Green Beans

Green beans find their way into various culinary dishes and cuisines, adding texture, color, and flavor to different recipes.

In cooking, green beans are often,

• Blanched
• Steamed
• Stir-fried or Sautéed

While retaining their vibrant green color and crisp texture.

In culinary contexts, the definitions of fruits and vegetables may differ from their botanical classifications because the classification really depends on the flavor profile and culinary usage.

Fruits, in culinary terms, are often associated with a sweet taste and are commonly used in desserts. They are appreciated for their natural sweetness, juiciness, and wide array of flavors.

Culinary fruits include familiar favorites like apples, oranges, berries, and melons.

Vegetables, on the other hand, are generally savory in taste and are used in a variety of savory dishes.

They encompass a wide range of plant parts, including:

1. Leaves (such as Lettuce and Spinach)
2. Stems (such as Asparagus)
3. Roots (such as Carrots and Potatoes)
4. Flower Buds (such as Broccoli and Cauliflower)

When it comes to green beans, their culinary classification aligns more with vegetables rather than fruits due to their savory taste and culinary applications.

So, where do green beans actually belong to?

Despite being classified as fruits botanically, green beans are commonly referred to and treated as vegetables in culinary contexts.

I think it’s your choice whether you want to treat them as fruits or vegetables.

Characteristics of Green Beans!

Now that you have cleared your head about their classification let’s talk about some interesting facts about green beans.

Physical Appearance and Structure

Green beans are long, slender pods that belong to the legume family.

They typically measure about 4 to 6 inches long, although variations exist among different varieties.

These pods are smooth and glossy, featuring a bright green color that intensifies as they mature. Unlike other legumes, they have an edible pod, meaning the entire bean, including the pod, can be consumed.

The pod itself is crisp and tender, offering a satisfying crunch when appropriately cooked.

Related Article: Why Is My Green Bean Plant Turning Yellow? (6 Answers) (growgardener.com)

Cultivation and Common Varieties

Green beans thrive in temperate climates and are cultivated worldwide.

They are known for their versatility and adaptability, making them popular for home gardens and commercial farms.

There are several common varieties of green beans, each with its distinct qualities.

Some popular varieties include:

• Bush Beans: These varieties grow as compact, bushy plants and do not require support. They are an excellent choice for small gardens or containers.
• Pole Beans: Pole beans, as the name suggests, grow on climbing vines and require support, such as trellises or poles. They tend to have a longer harvest period compared to bush beans.
• French Beans: French beans, also known as haricot verts, are slender and delicate, with a more refined flavor. They are often favored in gourmet cooking.

  Now, let’s look at their nutritional profile.

Nutritional Profile of Green Beans

Green beans are delicious and packed with essential nutrients that contribute to a healthy diet.

Green beans are a good source of vitamins, minerals, and dietary fiber.

They contain vitamins A, C, and K, which are vital in supporting the immune system, promoting healthy skin, and aiding in blood clotting.

Additionally, green beans provide minerals like potassium, magnesium, and iron, essential for various bodily functions.

Health Benefits Associated with Green Beans

Incorporating green beans into your diet can offer several health benefits.

• Digestion: The high fiber content in green beans promotes digestive health and helps maintain regular bowel movements.
• Immunity: The antioxidants in green beans, such as flavonoids and carotenoids, help protect the body against harmful free radicals, reducing the risk of chronic diseases.
• Lean Diet: Green beans are low in calories and fat while rich in nutrients, making them nutritious for weight management and overall well-being.

With their appealing appearance, delightful taste, and unique nutritional content, green beans are a versatile and healthful addition to any meal.

Whether steamed, sautéed, or incorporated into a flavorful stir-fry, green beans offer a delightful crunch and a host of benefits that make them a beloved vegetable on plates worldwide.

FAQs

Here are the answers to some frequently asked questions.

Can a Plant be Both a Fruit and a Vegetable?

Yes, a plant can be a fruit and a vegetable, depending on the context.

In botanical terms, fruits are the mature ovaries of flowering plants that contain seeds, while vegetables are different plant parts consumed as food. However, in culinary terms, some fruits, such as tomatoes and cucumbers, are considered vegetables despite being botanically classified as fruits.

The classification as fruit or vegetable depends on how the plant is used and perceived in cooking and culinary practices.

Is There a Scientific Reason for Classifying Green Beans as Vegetables?

Green beans are classified as vegetables primarily based on culinary and cultural practices rather than strict scientific botanical definitions.

Green beans are botanically classified as legumes.

They are typically harvested and consumed in their immature stage before the seeds fully develop.

This culinary usage as a savory ingredient in cooking has led to their classification as vegetables.

Is the Green Bean a Legume?

Yes, the green bean is indeed a legume.

Green beans, also known as string beans or snap beans, belong to the legume family, scientifically known as FabaceaeorLeguminosae.

Legumes are plants that produce pods containing edible seeds, and green beansare one such example.

Are All Legumes Considered Vegetables?

No, not all legumes are considered vegetables.

Legumes, such as beans and peas, are often classified as vegetables. However, some legumes, like peanuts and soybeans, are classified differently.

Peanuts are categorized as nuts, while soybeans are considered oilseeds.

Therefore, while many legumes are vegetables, there are exceptions within the legume family.

Conclusion!

Are green beans fruits or vegetables? I hope you now understand the answer.

If we see the botanical classification of fruit, green beans develop from the plant’s ovary and are considered “fruits.” Contrarily, if we see the culinary context of green beans, they are considered vegetables. It is because they possess a savory taste and are used in various dishes.

So, because of their culinary uses, green beans are considered more as a vegetable than as fruits.

I hope this post provides you with a botanical and culinary understanding of green beans.

If you like the article, act now and share your newfound wisdom with others. Together we can grow the world where knowledge grows, and nature thrives!

Regards,
Moiz Atiq.

Are you tired of dealing with hands that feel like you just ran a marathon and feet that could rival a slip ‘n slide? Well, fret no more! We’ve got you covered with some practical tips and home remedies to keep your hands and feet dry and comfortable. Say goodbye to those awkward high-fives and soggy socks with home remedies and preventive tips on how to treat sweaty hands and feet.

Why are my hands and feet sweaty all the time?

Sweating is a natural process that helps regulate body temperature, but excessive sweating, especially in the hands and feet, can be uncomfortable. This condition, known as hyperhidrosis, affects a significant number of individuals worldwide.

Hyperhidrosis is a medical condition characterized by an excessive and unnecessary amount of sweating that goes beyond the body’s normal temperature regulation needs. It can occur in specific areas of the body, such as the palms, soles of the feet, armpits, or even the face.

How to prevent sweaty hands and feet?

While it may not be possible to completely prevent sweaty palms and feet, the following tips can help manage the condition and minimize discomfort:

1. Keep hands and feet clean: Regularly wash your hands and feet with mild soap and water to maintain hygiene and minimize odor.

2. Use antiperspirants: Apply antiperspirants specifically designed for hands and feet. These products contain aluminum chloride, which helps reduce sweating.

3. Wear breathable footwear: Choose shoes made of natural materials like leather or canvas, as they allow better air circulation and reduce moisture buildup.

4. Choose moisture-absorbent socks: Wear socks made of moisture-wicking materials like cotton or bamboo, which can help absorb excess sweat and keep your feet dry.

5. Use talcum powder: Apply talcum powder or cornstarch to your hands and feet to absorb moisture and prevent excessive sweating.

How to treat sweaty hands and feet?

According to various studies published by PubMed Central, here are some simple yet effective home remedies that can help you cure or provide relief from sweaty palms and feet:

1. Soak hands and feet in black tea

Soaking your hands or feet in black tea for 20-30 minutes daily can help reduce sweating. The study explains that it helps due to the presence of tannins, which have a natural astringent effect.

Also read: Soak your feet in green tea water for the best pedicure EVER!

2. Apply sage tea

Consuming sage tea or applying sage-infused water to your hands and feet can help minimize excessive sweating. According to a 2011 study published by PubMed Central, sage contains compounds that help regulate sweat gland activity.

3. Apple Cider Vinegar

Apple cider vinegar (ACV) has long been established as an antimicrobial that can help keep your body clean and prevent sweating or odour. Soaking your hands or feet in a mixture of apple cider vinegar and water for 15-20 minutes daily can help balance the pH of the skin and reduce sweating.

Also read: From eliminating body odour to dandruff, here’s why you must bathe with apple cider vinegar

4. Baking Soda Paste

A 2008 study published by PubMed Central states that baking soda is known for its natural drying properties, which can help reduce sweat production and keep your hands and feet dry. It can help balance pH levels and minimize sweating. Create a paste by mixing baking soda with water and apply it to your hands and feet. Allow the product to remain on for a duration of 15 to 20 minutes before rinsing it off.

5. Lemon Juice

Lemon juice is known for its astringent properties, which can help reduce excessive sweating. Rub fresh lemon juice onto your palms and soles or mix it with water and use it as a rinse. Allow it to dry naturally and repeat daily for optimal results.

6. Sandalwood Powder

Sandalwood powder has natural cooling and astringent properties that can help control sweating. Mix sandalwood powder with water to create a paste and apply it to your hands and feet. Let the substance stay on your skin for a period of 20 to 30 minutes prior to rinsing it off. It is recommended to repeat this treatment a few times per week.

7. Camphor

Camphor has a cooling effect and can help reduce sweating. Dissolve a small amount of camphor in warm water and soak your hands and feet in it for 15-20 minutes. Alternatively, you can mix camphor powder with talcum powder or coconut oil and apply it to your hands and feet. Repeat this remedy a few times a week.

Sweaty hands and feet can be bothersome, but with proper care and attention, their impact on your daily life can be minimized.

A wide garden row in a narrow bed is ideal for growing leaf and small root crops. Wide rows are set across narrow beds. Narrow beds are planting beds that a gardener can reach into to tend crops without stepping on the soil.

Wide rows are set across narrow beds. Wide rows are ideal for very small-seeded vegetables—seeds that are more easily broadcast than sown tiny seed by tiny seed. Unlike single rows, wide rows allow for a greater harvest from less space.

For easy planting and maintenance grow lettuce, spinach, radishes, and carrots in wide rows the width of a standard 15-inch bow rake. A wide row also can be used for medium-sized crops such as cabbages, bush beans, and eggplants grown two across.

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While plants may not grow in a series of traditional rows with walking or workspace on each side for the gardener, wide rows–about the width of your arm–will allow for intensive planting. Intensive planting or cropping places multiple crops in the same bed; you can grow more crops in one bed saving on space and labor and increasing yield.

Narrow beds and wide rows

Planting beds—not traditional rows—offer the best use of space for growing a home vegetable garden.

Planting beds that space two, three, or more plants across a bed 1½ to 4 feet wide is ideal for a home garden. These beds are often called narrow beds—they are just wide enough for you, the garden keeper, to reach the center of the bed to plant, maintain, and harvest crops, but they are not so wide that you have to step into the bed.

Narrow growing beds make more room for plants in the garden. That makes sense in a small home garden where the space you would find between traditional farm rows is unnecessary; farmers need space between rows to operate tractors and cultivators, but even small mechanized equipment is rarely required for a home garden. Traditional furrowed rows are usually 3 or 4 inches across with 12 to 18 or more inches between rows.

Narrow planting beds

Wide planting beds, as you see in home landscapes, can be several feet or yards across—wide enough to grow shrubs and perennials. Narrow planting beds are just wide enough that you can reach into the bed from a path or paths on one or two sides without ever stepping into the bed. Stepping on fertile, prepared ground can compact soil and hurt your crop yield—something you want to avoid.

When you plan your garden, determine the width of each planting bed by how easy or difficult it will be to take care of the crops you plan to grow. It’s easy to reach across two, three, or even four rows of leaf lettuce, but more difficult to reach across two rows of cabbage or Brussels sprouts. The planting bed for four rows of lettuce might be 4 feet across—easy to reach the center of the bed from either side. The bed for Brussels sprouts might be just 3 feet across, each plant staggered to get more plants into the bed, and also easily worked from either side.

How to use narrow beds and wide rows

When planning crop spacing for your narrow beds, put low-growing crops next to each other in the same bed, or if there is a path on either side of the planting bed reserve one side for low crops and the opposite side for taller crops. For example, if you plan to grow both tomatoes and lettuce, plant the tomatoes on the sunny south or west side of the bed and the lettuce on the opposite side of the bed under the afternoon shade of the taller crop.

By using narrow planting beds, you will need less room in your garden for paths, and you can optimize your growing space. Once you begin to sow seed or set out transplants in a narrow bed, you will soon find that you can abandon row planting altogether. If you stagger seeds or plants across a narrow bed—imagine one plant at each of the four corners of a square with one in the center—you can easily increase your planted space by 33 percent. Equidistant, staggered planting is commonly called intensive planting–that is seeds or plants are set in the garden so that the leaves of mature plants touch each of the surrounding plants.

Narrow planting bed advantages

Narrow planting beds allow for the concentration of fertilizers, compost, and water; you will apply plant food only to the growing space, not across the greater garden. A bed 3- to 4 feet wide can be fertilized, planted, weeded, and harvested from either side without walking on the bed.

The soil in a bed remains loose, optimal for growing vegetables; it is never stepped on or compacted. A single footstep can exert pressure of as much as 10 pounds per square inch—root hairs that absorb moisture and nutrients can be damaged or destroyed when the soil is compacted. Compacted soil can contain all of the nutrients and moisture plants need but the nutrients and moisture may not be available to plants in soil that have been compacted. Beneficial soil microbes and earthworms also can be disturbed or destroyed when the soil is compacted.

The space for plants to grow and the space for the gardener to walk are clearly defined once narrow beds are in place. These planting beds can be used again next year; you can rotate crops from bed to bed. You won’t have to re-till or cultivate the entire garden each year. Pathways can be lined with hay, straw, gravel, or stepping stones. Mulched walkways and work areas protect the soil from compaction.

Narrow beds increase the growing space in a garden. A narrow bed can be planted in rows but also easily lends itself to equidistant spacing or intensive planting. Seeds or transplants can be set in the garden equidistant from one another—staggered—so that the mature leaves of adjacent plants touch, forming a dense canopy. Equidistant planting not only allows for more plants but ultimately forms a dense canopy over the soil which deprives weeds of the light needed to grow and also conserves water by slowing soil moisture evaporation.

Narrow beds can be raised above the surrounding ground surface—just mound the soil into the bed or place a wood or stone frame around each bed. Mounded or raised beds make stooping unnecessary. Raised and mounded beds warm more quickly in spring and are well-drained.

How to create a wide-row garden bed

• Instead of creating a narrow mounded single seed row, mound soil up the width of a steel bow rake—12 to 18 inches across. Allow a traditional furrow on either side for deep watering—a wide row is ideal for overhead irrigation as you might water lettuce or spinach.

• Rake flat and smooth the wide row—make sure dirt clods are eliminated. If your wide row is just 4 to 6 inches taller than the surrounding area, the soil will warm quicker in spring, hold solar heat throughout the season, and be well drained. These are ideal conditions for vegetable growing.

• Decide what you are going to plant in your wide bed. It may be one crop; that will make seed or transplant spacing easy—sow seed or set starts so that their leaves are just touching at maturity. If you are growing multiple crops in the wide bed, vary spacing so that each plant is given enough space to reach its mature size.

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• Broadcast—meaning to cast broadly—seed across the top of the bed. You may literally throw seed across the bed (thinning seedlings will follow in a few weeks) or you may systematically sow seed in a grid or pattern across the row. Make sure a thin layer of planting mix covers the seed and gently water the seed in. For best germination, the soil should come in contact with the seed; before watering, some gardeners use a wide board to press the soil covering the seed.

Set transplants or vegetable starts across the bed in a double row or in a 2-1-2 pattern. Consider the size of each plant at maturity, then use plant stakes or small sticks to arrange the planting pattern for the most efficient use of space and increase yield per square foot.

• Interplant quicker-growing crops between slower-growing crops for the most efficient use of space and time. For example, you can grow a lettuce transplant between two cabbage plants. The lettuce will be ready for harvest in 30 to 40 days; the slower-growing cabbages which require 60 or more days to harvest will just be spreading their leaves when the lettuce in between is harvested.

Wide row garden beds advantages

• Seeds are sown more quickly. Wide beds allow for broadcasting seed rather than sowing seed-by-seed in a single row.

• Plants growing next to each other in a wide row will grow close and their leaves will just touch at maturity. As the plants grow, their leaves shade the bed and weeds are deprived of sunlight—that means little or no weeding.

• Close growing crops shade the soil providing “living mulch”—the shaded soil stays cool and less soil moisture evaporates from the growing bed; watering is reduced.

• Wide beds are easy to maintain; you are within arm’s reach of each crop for weeding, feeding, watering, and harvesting. Make sure the wide row is not so long that it becomes a chore to walk around to the other side.

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• Plants growing close to each other can support each other. Bush beans or peas planted in double rows or a 2-1-2 pattern will support each other as they grow. This will keep pods off the soil and reduce crop loss.

• Quick crop growth; intensively planted crops will compete for nutrients and water and often grow more quickly. Intensively planted crops do not compete with weeds for nutrients and water. Fertilizers and water are more efficiently used and not wasted on single-row growing crops.

• You will harvest more vegetables from less space and if you interplant you will grow and harvest multiple crops in less time.

Wide beds are not right for all crops. Crops that require extra support or extra space to grow are not always the best candidates for wide beds. Potatoes, tomatoes, corn, melons, squash, and cucumbers are best planted in single rows or on mounds. Trellised crops like climbing peas and cucumbers are more easily grown in conventional rows. If your garden is very large and you require the assistance of mechanized equipment, rows may be the best choice.

Vegetables for narrow beds and wide rows

There are more than two dozen vegetable crops well-suited for planting in narrow beds, also called wide rows.

A wide row—or narrow bed—is about 3 feet across, never wider than you can reach to the center of the bed from one side or the other. The wide row-narrow bed means you will never have to step in the bed and compact the soil.

This method insure you will get more production from less space, simply because plants grow within a few inches of each other—sow seed or set transplants equidistant from one another so that their leaves just touch at maturity. Plants do not compete for sun or water, and this method does not require extra space for walking between rows of single-spaced individual plants. (Traditional single-line straight row planting may be suited for tractor farming, but means only a skimpy harvest in the home garden.)

Here are more than two dozen crops suited for planting in narrow beds-wide rows. Also listed are the recommended number of inches between the center of each plant—set each plant equidistant from the surrounding plants:

• Beans: 4-6”
• Beets: 2-4”
• Cabbage: 15”
• Carrots: 2”
• Cauliflower: 15”
• Celery: 6-8”
• Chard: 8-12”
• Chinese cabbage: 12-18”
• Collards: 15-18”
• Endive: 6-12”
• English peas: 4-6”
• Garlic: 4-8”
• Kale: 12”
• Kohlrabi: 5-8”
• Leeks: 6”
• Lettuce: 6-9”
• Mustard: 4-6”
• Onions: 3-5”
• Parsley: 6-8”
• Parsnips: 3-4”
• Peppers: 24”
• Radishes: 2-4”
• Rutabagas: 6-8”
• Southern peas: 6”
• Spinach: 4-6”
• Turnips: 2-6”

Related Articles:

Starting Your Organic Vegetable Garden

Estimating Yields of Vegetable Crops–Basics

How Big Should Your Vegetable Garden Be

Narrow Beds, Not Rows, For Planting

How to Start A Vegetable Garden

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Monsoon brings myriad challenges for people with dry hair. Increased humidity and exposure to rainwater can make dryness worse, increase frizz, cause breakage and lead to lackluster hair. To combat these problems effectively, it is crucial to choose the right hair care products, specifically shampoos for dry hair. By incorporating the right shampoo into your hair care routine, you can nourish, moisturize, and restore vitality to your hair.

Best shampoos to manage dry hair

Having dry and damaged hair can be a constant struggle, leaving us longing for a solution that restores its softness. So, here are 5 best shampoos to get rid of dry and damaged hair during monsoon:

1. Herbal Essences Moroccan Argan Oil Shampoo

Moroccan argan oil has long been revered for its moisturizing properties to transform dry and lifeless hair. This shampoo replenishes moisture, leaving your hair silky smooth, and manageable. With its intoxicating spice-based scent and antioxidant-rich ingredients such as aloe vera and sea kelp, this promises to be a wonder shampoo to repair hair damage. Free from parabens, sulfates, and colorants, this shampoo is a treat for your dry hair.

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2. Wella Professionals Invigo Nutri-Enrich Shampoo

The Wella Professionals Invigo Nutri-Enrich Shampoo is a salon-quality product that nourishes and moisturizes dry hair. Packed with the goodness of vitamin E, goji berry extract, and panthenol, it repairs and revitalizes dry, damaged strands, apart from clearing the scalp and reducing the risk of dandruff in monsoon season. This shampoo also helps to protect your hair from further damage by strengthening it from within. The result is hair that feels incredibly soft, smooth, and full of vitality.

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3. Mamaearth Bhringamla Shampoo

For those looking for a natural approach to combat dryness in monsoon, Mamaearth Bhringamla Shampoo is a natural concoction of bhringraj, amla and shikakai, which are known for their nourishing properties. This shampoo not only deeply moisturizes and hydrates your hair but also promotes hair growth and reduces hair fall. It is free from harmful chemicals such as sulfates, parabens, silicones, and artificial fragrances, making it a safe and effective choice for dry hair.

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4. Olive Story Anti-Pollution Shampoo

The Olive Story Anti-Pollution Shampoo is specifically designed to combat dryness caused by environmental factors. Infused with the goodness of olive extracts, baobab extracts, and plant keratin, this shampoo provides intense nourishment and hydration, making your hair more manageable and adding a healthy shine. It also protects your hair from the damaging effects of pollution, making it an excellent choice for those living in urban areas. This shampoo too is free from sulfates and parabens, ensuring a gentle yet effective cleansing experience.

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5. Sebamed Anti-Dry Revitalizing Shampoo

Sebamed Anti-Dry Revitalizing Shampoo offers a rejuvenating experience for dry hair during the monsoon season. It provides deep nourishment to hair and protects it against the weather’s harsh effects. It contains ingredients like pea protein, soy protein, and guar seeds that nourish and moisturize the hair shaft, restoring its natural balance. This shampoo is pH-balanced and soap-free, making it suitable for even the most sensitive scalps. It gently cleanses your hair without stripping away its natural oils, leaving it healthier and more manageable.

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When it comes to tackling dry hair, choosing the right shampoo is crucial. These shampoos are all excellent options that will nourish and revive your dry hair.

(Disclaimer: At Health Shots, we make a constant effort to break the clutter for our readers. All products listed are carefully curated by the editorial team but use your discretion and an expert’s opinion before using them. Their price and availability may differ from the time of publication. If you buy something using these links in the story, we may earn a commission.)

When we think of weight loss, it shouldn’t only be about the number on the weighing scale. You should think of accomplishing sustainable weight loss. So, say goodbye to crash diets or unhealthy ways to drop pounds. Your weight-loss routine should also not make you feel less energetic. The idea is to lose weight and not to see a drop in energy levels. If you are all for inadequate calorie intake in a bid to lose weight, your energy levels will also take a hit.

Health Shots connected with fitness guru Aminder Singh of Team Aminder fame to find out how to lose weight but not energy.

Weight loss, he explains, is the process of reducing the overall weight of the body. Some people may lose water weight, which can lead to a temporary decrease in weight as water is depleted from the body. However, relying solely on this method is not recommended, as it can result in dehydration and other health complications. Then there is the loss of muscle mass. Since muscles contribute to overall body weight, losing muscle can lead to a decrease in weight as measured on a scale. Singh says that this method is undesirable because muscles are vital for functionality, and losing them can result in weakness and accelerate the ageing process.

According to him, the most effective way to achieve sustainable weight loss is through fat loss. Fat is the visible component of weight that people often refer to when expressing their desire to lose weight. He feels that in essence, the weight loss industry tends to prioritize the idea of losing weight without emphasizing the importance of targeting fat loss specifically. And sometimes, wrong methods or ways are used for weight loss that can affect the energy levels.

Weight loss and energy

Women often experience a loss of energy during their weight-loss journey. There are some reasons behind it:

1. Inadequate calorie intake

The expert notes that many women have significantly fewer calories than their body requires in an attempt to achieve weight loss. This restriction of food reduces the nourishment provided to the body, resulting in a decrease in energy levels. When the body doesn’t get sufficient calories and essential nutrients, it lacks the fuel it needs to function properly.

2. Dehydration

It can happen when water is expelled from the body during weight loss efforts, and it contributes to a decrease in energy levels.

3. Reducing protein intake

If you consume less protein, it can contribute to feelings of weakness and low energy, says Singh. Protein is vital for repairing and rebuilding the body, especially after exercise. When the body is not adequately supplied with protein, the process of recovery and repair gets affected, leading to increased fatigue and weakness. So, keep an eye on your protein intake.

Ways to lose weight but not energy

You are doing it wrong if you feel weak after working out. There are effective ways to lose weight without compromising on your energy levels. Here are some of them:

1. Strength training

Engaging in regular strength training exercises is crucial for preserving muscle mass and boosting metabolism, says the expert. Building lean muscle not only contributes to a toned appearance, but also helps to burn calories more efficiently. That means you will achieve your weight loss goal without depleting energy levels.

2. Consuming adequate calories

Rather than severely restricting calorie intake, it is important to consume an appropriate amount of food based on the body’s Basal Metabolic Rate (BMR). It represents the number of calories needed to sustain basic bodily functions at rest. By ensuring that calorie intake aligns with BMR, the body gets the necessary fuel for performing daily activities while still creating a calorie deficit for weight loss.

3. Calculate total energy requirement

To lose weight effectively, it is crucial to determine the total energy requirement for the day. Consider factors such as physical activity levels, occupation, and lifestyle. This calculation helps to establish a balanced calorie deficit that supports weight loss without excessive energy depletion.

4. Prioritize adequate protein intake

By measuring the appropriate protein quantity required by the body and including protein-rich foods in the diet, you can preserve muscle and feel fuller for longer. You can also maintain energy levels throughout your weight-loss journey.

Working out and watching your diet will help you a lot, but quality sleep is also important. It plays a vital role in energy restoration, hormone regulation, and overall well-being. You need adequate rest for optimal recovery and energy levels.

You were pretty sure you had it. Still, it was good to get the diagnosis. Are you looking for more restless legs syndrome info? Maybe cause, treatment? Here’s what you need to know…

If you or someone you care about has restless legs syndrome, you know how troublesome it can be.

You also know it doesn’t get the attention it deserves.

We started a two-part series on restless legs syndrome last week. In part one we defined it, reviewed its symptoms, and who’s more likely to have it.

Now it’s on to cause and treatment…

What causes restless legs syndrome

Like most of the conditions we discuss, the cause of restless legs syndrome (RLS) is unknown. That means we have to turn to triggers and scientific supposition to connect the dots.

If someone is experiencing RLS-like symptoms and any of the following are going on, the dots are connecting…

• Family history of RLS
• Parkinson’s disease/dopamine imbalance
• Neuropathy
• Sleep deprivation and other sleep conditions, such as sleep apnea
• Pregnancy or hormonal changes, especially in the last trimester
• Use of alcohol, nicotine, and caffeine
• Iron deficiency, even without anemia
• Using medications, such as some anti-nausea drugs, antidepressants that increase serotonin, antipsychotics, medications that contain older antihistamines
• End-stage renal disease and hemodialysis

What’s in the works?

Lots of mystery, supposition, and dot connecting going on when it comes to the cause of RLS. It’s terribly frustrating. But what can I say? It’s the brain.

The good news is the National Institute of Neurological Disorders and Stroke (NINDS) is funding a lot of fantastic research.

Included: investigating changes in the brain’s signaling pathways with an emphasis on dopamine, discovering genetic relationships, studying the role of endothelial cells in the regulation of cerebral iron metabolism, using advanced MRI to measure chemical changes in the brain’s arousal system, testing non-drug therapies, such as a non-invasive nerve stimulation device to use during sleep.

If you’re dealing with it, you know that’s the kind of attention RLS deserves.

How is restless legs syndrome treated?

There is no treatment that directly addresses RLS. So to secure relief we have to focus upon contributing medical conditions, lifestyle habits, and self-care.

Medications

Let’s start with medical conditions – reference the “triggers” above. Here are medications frequently used in the treatment of RLS…

• Iron supplements: Check with your physician first.
• Anti-seizure drugs (anticonvulsants): The first-line prescription drugs for those with RLS. The U.S. Food and Drug Administration (FDA) approved gabapentin enacarbil (Horizant, Regnite) for the treatment of moderate to severe RLS. Other anti-seizure drugs, such as pregabalin (Lyrica), can decrease sensory disturbances and nerve pain.
• Dopaminergic agents: These drugs, which increase dopamine in the brain, can reduce symptoms of RLS when taken at night. Ropinirole (Requip), pramipexole (Mirapex), and rotigotine (Neupro) are FDA-approved to treat moderate to severe RLS. Levodopa (L-Dopa) plus carbidopa (Lodosyn) may be effective, but can only be used intermittently.
• Opioids: Drugs such as methadone (Dolophine, Methadose), codeine, hydrocodone (Hysingla ER, Zohydro ER), or oxycodone (OxyContin, Roxicodone) are sometimes prescribed to treat individuals with more severe symptoms of RLS who do not respond well to other medications.
• Benzodiazepines: They are anticonvulsants. Medications such as clonazepam (Klonopin) and lorazepam (Ativan) are generally prescribed to treat anxiety, muscle spasms, and insomnia; and can help individuals get more restful sleep.

Lifestyle habits and self-care

Lifestyle habits and self-care have a major impact on distress. The following often provide relief for those with mild to moderate RLS…

• Avoid or decrease the use of alcohol, nicotine, and caffeine
• Change or maintain a regular sleep pattern
• Moderate, regular exercise
• Massage the legs or take a warm bath
• Apply a heating pad or ice pack
• Use foot wraps specially designed for people with RLS or vibration pads to the back of the legs
• Aerobic and leg-stretching exercises of moderate intensity

With creativity, we can come up with more.

The attention it deserves

That’ll do it for our series. Restless legs syndrome makes life challenging for tens of millions worldwide. If you or someone close to you has it, that isn’t front page news.

No cause, no cure. So quality management options will have to hold us over as research continues.

But there’s plenty of hope because restless legs syndrome is finally getting the attention it deserves.

To get the full scoop on restless legs syndrome, be sure to read part one.

For even more information and support, check in with the Restless Legs Syndrome Foundation.

Like our friend with his doc, if your interested in participating in a clinical trial for RLS, or any other disorder, start with NIH Clinical Trials and You. When you’re ready to find a trial, visit ClinicalTrials.gov.

Thanks to the following for the info: mayoclinic.org, University of Maryland Medical Center, National Institute of Neurological Disorders and Stroke

Would you like to read more Chipur mood and anxiety info and inspiration articles? Head to the titles.

Bill White is not a physician and provides this information for educational purposes only. Always contact your physician with questions and for advice and recommendations.

By Guest Author Pierce Biglefthand, LAC/LCSW

Overcoming addiction is a very long process. Recovery doesn’t mean undergoing treatment for a certain period of time – it is a process that extends beyond treatment. As a means of aftercare, gardening provides a great way to sustain recovery. 

The role of gardening in addiction recovery

A feeling of emptiness and a loss of purpose are frequent characteristics of addiction. As they deal with the repercussions of their prior behavior, people in recovery may struggle with feelings of worthlessness and hopelessness. With its concrete purpose and sense of duty, gardening presents a special chance to address this gap. People who engage in gardening act as stewards of living things, promoting development and sustaining life. Individuals who may have lost their sense of purpose may experience pride, success, and self-worth as a result.

Respite from Challenges

Gardening provides a therapeutic diversion from the difficulties of recovery. As with tending a garden, overcoming addiction demands patience, dedication, and discipline. 

People who are interested in gardening cultivate an awareness for the natural world and find comfort in caring for plants as they immerse themselves in the hobby. Gardening has a meditative quality that can assist those in recovery from addiction with stress management, anxiety reduction, and overcoming cravings.

Connection to Earth and Nature

Along with the therapeutic advantages, gardening promotes a sense of connectedness to nature. Addiction can be isolating, creating feelings of being cut off from both society and the natural world. Individuals in recovery can find comfort and reestablish their connection to the natural world by getting involved with the land, plants, and the seasons. Digging in the soil, planting seeds, and watching plants grow is a metaphor for personal rebirth and transformation, providing encouragement and hope to individuals on the road to recovery.

Catalyst for Personal Growth

Gardening can be educational and contribute to personal development. People who become interested in plants learn about numerous species, gardening methods, and the science underlying plant production. Individuals may feel more confident and inspired to study, which may lead to pursuing learning in areas other than the garden. The practical skills necessary for reestablishing one’s life after addiction, such as organizing, planning, and problem-solving, are also encouraged by gardening.

Sense of Support and Belonging

A sense of camaraderie and support can be fostered via gardening in addition to the personal advantages. Gardening is frequently used as a therapeutic activity in addiction recovery programs, enabling people to collaborate, socialize, share experiences, and encourage one another. 

In community gardens and urban farming programs, people in recovery can congregate and engage with others who share their interests and have had similar struggles. These places offer opportunities for social engagement and forming new connections, as well as a sense of belonging. The encouragement and responsibility provided by gardening groups can play a crucial role in the healing process. 

Improved Mental Health

Gardening has many personal and physical advantages, but it can also be good for one’s mental health. Addiction has a negative impact on a person’s mental health, resulting in depression, anxiety, and stress. With its therapeutic benefits, gardening can serve as a natural remedy for several mental health issues. The act of caring for plants and observing their development can bring feelings of happiness, contentment, and optimism.

Communal and Environmental Benefits

Gardening has advantages beyond the individual. As people in recovery tend to their gardens, they improve the aesthetics of their neighborhood. Initiatives like community gardens and urban farming not only give people a place for their own personal development, but they also benefit the surrounding area and ecosystem. Gardens can turn lifeless areas into bright oases, promoting a sense of pride and community. Additionally, gardening promotes environmental awareness and care by encouraging sustainable behaviors such as composting, water conservation, and the use of organic practices.

Chance for Employment

People in recovery may discover a passion for horticulture or landscaping as they gain knowledge and skills in plant cultivation. This fresh found enthusiasm may prompt further study or enrollment in related vocational training courses, opening up doors to potential future work opportunities.

Better Physical Health

Gardening can improve one’s physical health. The physical toll of addiction frequently causes people to overlook their own well-being. In the garden, people can strengthen their bodies, hearts, and immune systems. Exposure to sunlight encourages the synthesis of vitamin D, which is essential for overall health. Regular physical exercise and outdoor activities like gardening can lead to a healthy lifestyle, which can speed up the healing process and lower the risk of relapse.

In summary, gardening can be a potent tool in their recovery process for those battling addiction. It gives people a sense of direction, aids in healing, builds a connection with nature, and presents chances for self-improvement and communal support. People in recovery can plant the seeds of a new life by interacting with the transforming power of plants and nature, fostering their physical, mental, and emotional well-being. Gardening is a symbol of the human spirit’s resiliency and the capacity for development and rejuvenation, especially in the face of adversity.

Author Bio: Pierce Biglefthand a Licensed Addiction Counselor (LAC/LCSW) with the State of Montana at ChoicePoint, and I have 7 years of professional counseling experience. I have worked with clients who have suffered from SUD and past complex traumas. I have been writing about mental health and drug addiction problems for the past five years.

Imagine waking up every morning to a mirror that reflects a luminous and radiant complexion, making you feel like you’re glowing from within. The secret to achieving that “lit-from-within” glow may just lie within a small bottle of face oil. Facial oils have become the buzzword in the skincare industry for their benefits in keeping the skin healthy and age-defying. These little bottles of liquid gold hold the key to unlocking a skin’s natural radiance.

Benefits of using face oils for glowing skin

Face oils offer a wide range of benefits and have become a go-to solution for achieving healthy, glowing skin. But what makes facial oils so remarkable? It all starts with their ability to provide intense hydration and nourishment to the skin. Unlike traditional moisturizers, facial oils penetrate deep into the skin, providing intense hydration and replenishing lost moisture. The result? Skin that feels plump, soft, and utterly hydrated, giving it a supple and bright complexion. Here are 5 facial oils to make your dull skin glow:

1. Kapiva Kumkumadi Glow Face Oil

Kapiva Kumkumadi glow face oil contains natural ingredients such as jojoba seed oil and green tea that helps in achieving glowing skin. It stimulates skin cells, and growth factor production, and improves epidermis regeneration. Moreover, the Ayurvedic actives present in it inhibit Melanin production, quench free radicals, has antioxidant and anti-inflammatory action which promotes a radiant and glowing complexion. What’s more? This face oil can even reduce dark spots and pigmentation. Just try it out!

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2. Minimalist Pure Rosehip Face Oil

The combination of Minimalist Pure Rosehip Face Oil with a Vitamin C face serum offers a wide range of benefits for achieving glowing skin. It is ideal for brightening, wound healing, and scar treatment. The essential fatty acids, primarily linoleic acid, and oleic acid, present in this oil boost skin elasticity over time, resulting in a more even skin tone. The best part about this facial oil is that it is suitable for all skin types—dry, oily, normal, combination, sensitive, and acne prone. Regular use of it may enhance the overall appearance of the skin, making it look more luminous and healthy.

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3. Blue Nectar Kumkumadi Tailam Skin Brightening Face Oil

Blue Nectar Kumkumadi Tailam contains potent Ayurvedic ingredients like saffron, sandalwood, and turmeric, which are known to restore skin radiance and reduce pigmentation in dark spots. It acts as a natural anti-ageing serum due to its potent blend of Ayurvedic herbs and oils. The oil helps to reduce the appearance of fine lines, wrinkles, and age spots, giving the skin a more youthful and radiant look. It also improves skin firmness and elasticity, making it a great choice for those concerned with signs of ageing. So ladies, try it for a brighter, healthier, and more youthful complexion. 

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4. Ayuga 100% Kumkumadi Skin Radiance Face Oil

Ayuga face oil is made with 100 per cent Kumkumadi oil which can brighten and illuminate skin by reducing dark spots, pigmentation, and signs of ageing. So, if you’re dealing with uneven skin tone, this is the perfect facial oil. Apart from it, it is formulated with natural oils and herbs like saffron and lotus extracts which can help improve the radiance of your skin, giving it a healthy and glowing appearance. It also provides deep nourishment to your skin, replenishing moisture and restoring its natural barrier function. Since it is chemical-free, it is a safer choice for those who prefer natural skincare products.

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5. Orrganic Elemennt Eternal Glow Face Oil

This is one of the best facial oils available out there. It is formulated with argan oil that hydrates and moisturizes your skin in order to improve the glow, acai fruit oil that nourishes your skin, and turmeric root oil that have soothing properties and improves the texture of your skin. This organic face oil is perfect for use in your morning routine (before sunscreen) and nighttime routine (last step before going to bed).

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How to use facial oils?

When using face oils for glowing skin, it’s generally best to apply them after cleansing and toning, while your skin is still slightly damp. Use a few drops and gently massage the oil into your face and neck. Allow it to absorb before applying any additional products or makeup. Remember to patch-test new oils and discontinue use if you experience any irritation or adverse reactions. Additionally, it’s advisable to consult with a dermatologist or skin care professional for personalized recommendations based on your specific skin concerns and needs.

(Disclaimer: At Health Shots, we make a constant effort to break the clutter for our readers. All products listed are carefully curated by the editorial team but use your discretion and an expert’s opinion before using them. Their price and availability may differ from the time of publication. If you buy something using these links in the story, we may earn a commission.)

Restless legs syndrome can turn lives upside down.

If you’re one of the tens of millions struggling, or think you may be, here’s what you need to know. In fact, there are so many need to know that we’ll go with a two-part series.

Let’s get after defining restless legs syndrome, reviewing its symptoms, and who’s more likely to have it. And we’ll come back in part-two with causes and what to do about it.

Off with us…

What is restless legs syndrome?

Restless legs syndrome (RLS), also known as Willis-Ekbom disease, is a neurological disorder characterized by unpleasant or uncomfortable sensations in the legs and an irresistible urge to move them. It can also affect other parts of the body.

The occurrence rate of RLS in North America and Europe is 7-10%. It’s believed to be quite a bit lower in Middle Eastern and East Asian countries.

What are the symptoms of restless legs syndrome?

Here are the primary symptoms – characteristics – of RLS…

• Sensations – aching, crawling, tingling, itching, throbbing, pain, burning, tugging – that typically begins after being inactive and sitting for extended periods of time.
• Relief of discomfort with the movement of the legs (or another affected body part). Keeping them in motion may minimize or prevent the sensations. It may come down to pacing the floor or constant movement while sitting.
• Worsening of symptoms at night with a distinct symptom-free period early in the morning.
• Difficulty falling and staying asleep, which can worsen with a reduction of sleep due to events or activity.

With moderately severe RLS, symptoms may only occur once or twice a week but often result in a significant delay of sleep onset with some disruption of daytime functioning.

Periods of remission may occur for weeks or months, especially during the early stages of the disorder. But not only are they likely to reappear, but they can also become worse over time.

By the way, can you see why RLS is considered both a sleep and movement disorder?

Severe cases

Some 3% of RLS cases are considered severe, which means intense and persistent symptoms occur more than twice a week.

In addition to sensations and movement, mental distress, insomnia, and daytime sleepiness may present. And since RLS is worse when resting, those with severe cases may avoid daily activities that involve long periods of sitting.

But that’s not all. Sufferers of severe RLS are more apt to isolate socially and experience frequent daytime headaches, compromised memory, impaired concentration, and libido issues.

Do you think there’s a relationship between RLS, depression, and anxiety? Sure is. And one incites the other.

Who is more likely to have restless legs syndrome?

Just like our specialty, mood, and anxiety disorders, the root cause of RLS is unknown. When that’s the case, triggers help us identify who’s more likely to have a disorder.

Let’s take a look…

• Family history of RLS
• Neuropathy
• Sleep deprivation and other sleep conditions, such as sleep apnea
• Use of alcohol, nicotine, and caffeine
• Pregnancy or hormonal changes, especially in the last trimester. In most cases, symptoms disappear within four weeks post-delivery.
• Parkinson’s disease
• Medications, such as anti-nausea drugs, antipsychotics, antidepressants that increase serotonin, cold and allergy medications that contain older antihistamines (e.g., chlorphenamine, doxylamine, hydroxyzine)
• End-stage renal disease and hemodialysis

You’ll find cardio exercises in almost everything you do – whether it is walking your dog, doing Zumba or running. Of course, the intensity varies from one activity to another. When it comes to weight loss, high-intensity exercises work wonders. But before you put on your sneakers and go for a run, it is important to know how much cardio you need for weight loss. Overdoing it can lead to various negative consequences.

According to Harvard Health Publishing, cardio, which is also known as aerobic exercise, is an activity that helps you to breathe a little harder. While doing so, it also increases your heart rate.

Health Shots reached out to Delhi-based certified fitness and nutrition coach Abhi Singh Thakur to find out about cardio and weight loss.

Cardio for weight loss

Is 10 or 30 minutes of vigorous-intensity aerobic exercise per week good enough for weight loss? That’s a question that many women with weight loss on the mind ask themselves. Thakur says that the amount of cardio that a woman needs to do for weight loss depends on various factors. such as age, current weight, fitness level and diet. For weight loss, he says, women may need to do cardio potentially at least 300 minutes of cardio exercises per week. They also need to be mindful about now overdoing cardio exercises or it can lead to the following side effects.

• Increase the risk of injury such as stress fractures and muscle strains.
• Lead to burnout and fatigue
• Lead to decreased performance.
• Disrupt the hormonal balance, leading to menstrual irregularities and reduced bone density.
• Cause the body to break down muscle tissue for energy, leading to a decrease in overall muscle mass, which can lower the metabolism and make it harder to lose weight in the long run.

So, it’s crucial to find a balance between cardio exercise, strength training, and recovery to achieve weight loss goals safely and effectively.

How cardio helps with weight loss

Cardiovascular exercise is good for those who wish to get rid of extra fat in their body. Here’s why it’s good for weight loss:

1. Burns calories

Cardio exercise is an effective way to burn calories and create a calorie deficit, which is needed for weight loss. Thakur says that the more calories you burn, the more weight you can lose. So, running, cycling, swimming and rowing are all great for burning calories.

2. Increases metabolism

Cardio exercise can increase your metabolism, which is the rate at which your body burns calories at rest. Regular cardio exercise can increase the number of calories you burn during the day, even when you’re not exercising.

3. Reduces body fat

When women think of weight loss, it’s mostly the abdominal area that they are generally concerned about. The good news is that cardio exercise can reduce body fat, especially in the abdominal area. Fat loss is essential for weight loss because fat is a calorie-dense substance, and losing even a small amount of fat can have a significant impact on overall weight loss, says the expert.

4. Improves insulin sensitivity

Cardio exercise can improve insulin sensitivity, which is the body’s ability to use insulin effectively. Insulin is a hormone that regulates blood sugar levels, and when it’s working correctly, it can help the body use glucose (sugar) for energy instead of storing it as fat.

5. Reduces stress

Cardio exercise can help to reduce stress levels, which can contribute to weight gain. Stress can cause the body to release cortisol, a hormone that promotes the storage of fat in the abdominal area.

Effective cardio exercises for weight loss

While running is a great cardio exercise that can be done anywhere, anytime, there are more options. Let’s take a look!

1. Cycling

Cycling is an excellent low-impact cardio exercise that can be done indoors or outdoors. Here’s how to do it:

• Adjust the bike seat height so that your leg is almost fully extended when the pedal is at the bottom.
• Start pedalling at a comfortable pace, gradually increasing your speed and resistance.
• Keep your core engaged, shoulders relaxed, and eyes forward.
If you’re cycling outdoors, wear a helmet and of course, follow traffic laws.

2. Jumping rope

Jumping rope might sound like something that can only be enjoyed by kids. But it is a simple and effective cardio exercise that can be done anywhere.

Here’s how to do it
• Hold the rope handles in each hand, with the rope behind your body.
• Jump over the rope, landing on the balls of your feet and keeping your knees slightly bent.
• Gradually increase your speed and challenge yourself with different jump variations.

3. Dancing

It is a fun and enjoyable cardio exercise that can be done alone or with your partner or friends. There are fun dance workouts too.

Here’s how to do it:
• Choose your favourite type of music and start moving to the beat.
• Incorporate different dance styles and moves to keep it fun and challenging.
• Keep your core engaged, shoulders relaxed, and breathe deeply.

4. Swimming

Swimming is an excellent low-impact cardio exercise that works the entire body, says Thakur.

Here’s how to do it –

• Start by warming up with a few laps of freestyle or another stroke.
• Swim at a comfortable pace, gradually increasing your speed and distance over time.
• Focus on maintaining proper technique and breathing rhythm.

But you should know that weight loss is not just about cardio or any kind of exercise. Your weight-loss journey should also involve a healthy diet and lifestyle.