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It is well known that protein plays a vital role in the functioning of our bodies. Protein is the building block of your muscles, skin, enzymes and hormones, and it plays an essential role in all body tissues. A study says around 1 billion people worldwide are protein deficient.

How do you know if you have a protein deficiency? Here are 7 signs you may be protein deficient

1.Skin, and Nail Problems
Protein deficiency often leaves its mark on the skin, hair and nails, which are largely made of protein. A protein deficiency can result in making your nails weak, brittle and in few cases, you will observe white bands and brownish spots on the nails.

A protein deficiency can affect the skin as well, as protein enables cell regeneration, produces new cells, and replaces dead ones. If this happens, you will notice your skin feeling dry, flaky and cracked

2.Loss of Muscle Mass
Your muscles are your body’s largest reservoir of protein
When dietary protein is in short supply, the body tends to take protein from skeletal muscles to preserve more important tissues and body functions. As a result, lack of protein leads to muscle wasting over time.
Even moderate protein insufficiency may cause muscle wasting, especially in elderly people.

3.Hair loss
Our hair is made up of 90% protein known as keratin. If you don’t get enough nutrients, your hair may thin and fade in color. This happens because the body stops using protein for non-essential things like hair growth in an effort to preserve it.

4.Sleep deprivation
If you have trouble sleeping or suffer from sleep deprivation, it is likely linked to a protein deficiency. Proteins from the food we eat act as building blocks for tryptophan, an amino acid that causes drowsiness. It indicates that we must eat protein-rich food near bedtime to get better sleep.

5.You’re feeling more anxious and moody
Amino acids are the building blocks for neurotransmitters which control your mood. Proteins help the brain synthesize hormones like dopamine and serotonin that help bring on positive feelings like calm, excitement and positivity.

6.Increased risk of bone fractures
Just like muscles, a low intake of protein can affect the bones as well. Not having enough protein leads to weakening of the bones, thus increasing the risk of bone fractures. This is mostly because “Protein is needed for calcium absorption and helping with bone metabolism

7.Your pants are feeling tighter
Although sometimes higher in calories than carbs, high-protein foods cause increased satiety to a greater extent than carbohydrates or fats do, so they can prevent overeating and snacking. They also help stabilize your blood-sugar, allow you to retain more muscle which burns more calories all day, and can reduce cravings.
How Much Protein Do You Need?
Not everyone has the same protein requirement. It depends on many factors, including body weight, muscle mass, physical activity and age.
Arguably, body weight is the most important determinant of protein requirements. As a result, recommendations are usually presented as grams for each pound or kilogram of body weight.
The recommended daily allowance is 0.4 grams of protein for each pound of body weight (0.8 grams per kg). Scientist estimate this should be enough for most people.


DISCLAIMER: The materials and the information contained on Natural solution channel are provided for general and educational purposes only and do not constitute any legal, medical or other professional advice on any subject matter. None of the information on our videos is a substitute for a diagnosis and treatment by your health professional. Always seek the advice of your physician or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding a medical condition. If you have or suspect that you have a medical problem, promptly contact your health care provide.


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When it comes to weight loss, many of us believe that it’s only possible through intense cardio workouts. However, flexibility exercises are also helpful in improving metabolism, blood-circulation, and even muscle building! Stretching and certain poses from yoga can burn fat if practiced regularly. Also, stretching can be an easy first step on your way to a more strenuous workout regime.

Why these exercises are really effective?
1st They burn calories. Maybe not as many as an active aerobics class, but many more than if you were just sitting still.
2nd They improve metabolism. Many of these poses help you balance out the digestive system.
3rd They reduce stress. It’s more difficult to lose-weight if your body is stressed, as it tends to store fat. But if you practice gentle stretching, you stay calm and balanced.
4th They build muscles. Each of these poses involves various groups of muscles in the process and, therefore, helps you build a stronger body.
Let’s get one step closer to your dream-body! Join-us for an effective stretching workout!

1.The Bridge

This pose is effective in targeting the following areas: hips, glutes, legs, and abs.
• Lie on your back, with your arms stretched at your sides, knees bent 90 degrees;
• Slowly lift your body upwards;
• Press your shoulders/upper back to the floor;
• Hold this pose for 10-15 seconds. Repeat 10-times.




2.The Bow

This pose targets your abs, your back, and your hips.
• Lie on your stomach, stretch your arms back and up;
• Bend your knees and hold your ankles with your hands;
• Keep the tops of your shoulders away from your ears;
• Hold this pose for 20-30 seconds.




3.Downward Facing Dog

This pose targets your legs, hips, back, shoulders, and arms.
• Start on your hands and knees;
• As you exhale, straighten your arms and knees;
• Press your heels towards the floor and your head towards your feet;
• Stay in this pose for 15-20 seconds.
4.Knee Squeezes


This stretching targets your upper, middle, and lower back muscles.
• Lie on your back, then bend both knees and hold them with your arms;
• Bring the knees towards your chest until you feel a gentle stretch;
• Hold this pose for 25-30 seconds.


5.Butterfly Stretch

This stretch targets inner thighs and groin muscles.
• Sit on the floor with your back straight;
• Bring the soles of your feet together, drop your knees out to the sides;
• Using your forearms slightly press your knees towards the floor, feeling a gentle stretch;
• Hold the pose for 25-30 seconds.




6.Side Lunge


This exercise targets hip flexors, quads, and hamstrings.
• Lunge your right leg to the side, until the knee is bent 90 degrees;
• Your left leg is extended towards the left side, your left foot is on the floor;
• Lean your upper body slightly forward;
• Hold this pose for 25-30 seconds and then switch sides.



7.Seated Twist

This stretching exercise targets the following areas: your back, abs, and obliques.
• Sit down on the floor, with one leg stretched in front of you, the other one bent at the knee and crossed over the other.
• Twist your body towards the bent knee;
• Keep twisting your body and hold the pose for 20-30 seconds.


Image credits
The Bridge: Istockphoto.com
The Bow: en.natunsomoy.com/
Downward Facing Dog: www.sundaynews.co.zw
Knee Squeezes: thcboneandjoint.com
Butterfly Stretch: www.newhealthadvisor.com/
Side Lunge: pinterest.com
Seated Twist: arogyayogaschool.com

Dopamine is an important neurotransmitter which helps to control our brain’s reward and pleasure centers. It also keeps us motivated and focused so we can work toward reaching our goals.
Signs of low dopamine include fatigue, depression, an inability to deal with stress, poor concentration and memory, mood swings, a lack of motivation, and failure to complete tasks or work toward goals.
If you think your dopamine levels are low, then check out these 7 ways to boost this important neurotransmitter naturally.

1.Exercise
Working out doesn’t just benefit the body, it has a hugely positive impact on the mind too. Consistent exercise over time stimulates dopamine release and uptake in the brain. It also releases other positive neurotransmitters such as serotonin and endorphins, and lowers levels of the stress hormone cortisol.
2.Improve Gut Health
Fostering healthy gut bacteria is probably one of the most important things you can do for your health.
Scientists and doctors are continually learning about the complexity of the human gut, and its influence over immunity, cognitive function, weight management, hormonal balance and more.
It turns out that dopamine production is dependent on a healthy gut – not surprising when you discover that the brain and gastrointestinal system share an intimate connection, known as the brain-gut axis.

3.Meditate
Meditation is one of the most important morning habits you can adopt for a variety of reasons. Not only does it reduce stress, ease chronic pain, boost immunity, and improve focus, but it naturally raises dopamine levels.
One study, published in the journal Cognitive Brain Research, found an increase in dopamine during meditation, which helped to improve both the focus and concentration of participants.
4.Massage
Massage and other forms of physical contact are known to increase both happiness levels and immune function, whilst relieving pain and lowering blood pressure.
The skin-to-skin contact of massage has even been shown to raise dopamine levels. Enjoy regular back massages or even a stress-relieving foot rub now and then to boost mood and neurotransmitter levels.

5.Turn Up the Radio
Play your favorite tunes regularly to experience a temporary burst of happiness. Research shows that listening to music can increase dopamine levels briefly, as can the anticipation of hearing your favorite sounds!
Other studies have shown that listening to upbeat music daily for just two weeks can significantly improve mood and overall happiness levels.
6.Stop Stressing
Prolonged, or chronic, stress can deplete dopamine levels over time, while raising cortisol levels. Chronic stressors such as a high-pressure job, marital breakdown, or financial worries actually limit concentrations of dopamine transporters and impede release of dopamine in the brain.
To balance things out, try to reduce your stress as much as possible, and work to improve your mechanisms for coping with those stressors you just can’t avoid.
These coping mechanisms can include exercise, meditation, quality sleep, and a healthy diet – all the things that help increase dopamine naturally!
7.Take Turmeric
Curcumin, the active compound in turmeric that is responsible for both its health-benefits and its yellow hue, may improve mood by boosting dopamine and other important brain chemicals such as serotonin.
One small study indicates that curcumin may be as effective as Prozac at lifting mood in depressed patients! And the participants who took both curcumin and prescription medication experienced the greatest improvement.

DISCLAIMER: The materials and the information contained on Natural solution channel are provided for general and educational purposes only and do not constitute any legal, medical or other professional advice on any subject matter. None of the information on our videos is a substitute for a diagnosis and treatment by your health professional. Always seek the advice of your physician or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding a medical condition. If you have or suspect that you have a medical problem, promptly contact your health care provide.


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Cottage cheese is a low-calorie cheese with a mild flavor. Its popularity has grown in the last few decades, and it's often recommended as part of a healthy diet. Cottage cheese doesn't only offer a lot of protein — it's also packed with essential nutrients.
For these reasons, it's widely used by athletes and in weight loss plans. Making cottage cheese is a simple process. You can even do it at home. The process starts with curdling milk. This is done by adding an acidic substance like lime juice or vinegar to warm milk. When the acidity of the milk increases, curds of casein protein separate from the whey, the liquid part of the milk.
Once the curd has solidified, it's cut into pieces and cooked until more moisture is released. It is then washed to remove the acidity and drained to remove the moisture.

1.Cottage Cheese Can Help You Lose Weight
Weight loss diets often include cottage cheese. This is partly because of its high protein and low calorie content. One study followed people who maintained a diet that included high-protein foods like cottage cheese for one year.
It showed that the diet helped decrease body weight by an average of 6.2 lbs in women and 3.1 lbs in men. Moreover, high intakes of protein, such as the casein in cottage cheese, have been shown to help increase feelings of fullness. These feelings of fullness can lead to reduced calorie intake and weight loss. Also, cottage cheese offers high amounts of calcium.
dietary calcium has been associated with metabolic processes that reduce fat accumulation and accelerate fat loss.

2.Cottage Cheese and Muscle Gain
Cottage cheese is popular among athletes and people who exercise.
Because of its high protein content, it's a great food to incorporate into your diet if you're looking to build muscle mass. A diet including high-protein foods can help you increase muscle mass when combined with resistance training. Also, the specific proteins in cottage cheese are particularly effective at helping you build muscle.
Casein accounts for 80% of its protein content and is considered to be a slowly absorbed protein. It's just as effective as whey protein at building muscle and better at inhibiting muscle breakdown due to its slower absorption.

3.It May Help Prevent Insulin Resistance
Insulin resistance can lead to the development of type 2 diabetes and heart disease. The calcium in dairy products is believed to reduce insulin resistance. One study suggests that eating dairy products may lower the risk of developing insulin resistance by 21%.

4.Cottage Cheese Can Help With Bone Strength
In addition to calcium, cottage cheese is a good source of phosphorus and protein. These nutrients have consistently been linked to improved bone health.
5.It Is High in Selenium
A one-cup (226 grams) serving of cottage cheese can offer you almost 30% of the RDI of selenium. This mineral has been shown to increase antioxidant protection in the blood.

What Does The Shape Of Your Belly Button Say About You

Soaking almond in water overnight will remove the outer-skin of almonds that contains tannins, A substance which will inhibit the nutrients in the almond to be absorb by the body more easily and also make the almonds easier to be chewed. This is what happens to your body when you consume soaked almonds every morning before breakfast.

1.Promotes healthy digestion
Soaked-almonds contain some amount of fiber that is good for digestive-system. Fiber can make the bowel move easier and make the intestine to absorb more nutrients from food. Soaked almonds also improve the number of good-bacteria in large intestines that help in the defecation-process.


2. Removes acne
Overnight Soaked almonds do not only make skin soft and moist but can also prevent and reduce inflammation of acne which is caused by P acne bacterial infection. Just grind few soaked almond and mix it with honey to get an effective acne face-mask.
3. Reduce cholesterol
overnight Soaked almond reduces LDL cholesterol (Low-density-lipoprotein). Study reported that eating soaked almond may elevate the level of High-Density-Lipoprotein (good-fats) in blood and reduce the bad fat that can cause many other diseases.
4. Lower blood pressure
By reducing cholesterol level and maintaining healthy blood vessels, soaked almond has contributed in maintain normal blood pressure and keeps your body away from hypertension. Almonds contain low level of sodium and high level potassium which can prevent the increasing of blood pressure.
5. Prevent stroke
A stroke occurs when the blood supply to your brain is interrupted or reduced, which deprives your brain of oxygen and nutrients. Overnight-Soaked-almond can help to reduce the risk of stroke by keeping your Arteries healthy and maintaining normal blood-pressure. High blood-pressure and blocked-arteries are the leading cause of stroke that may result in paralyzed body and disabilities.

6. Strengthens Immune-system
According to a study, overnight almonds may have prebiotic effect that can boost immune-system. Prebiotic is known as nutrients of non-digestible food that can improve the growth of good-bacteria in human gut. As we know that human gut or gastrointestinal tract play important role in the disease prevention and it provides 80% immunity factors.
7.Prevents from cancer
Vitamin-E found in almonds are strong and powerful antioxidant which can prevent the body from free-radicals effect that are the leading cause of oxidative-stress and cancer development. Free-radicals can damage the DNA of cell and weakens the immune system which leads to abnormal cell growth. Almonds Anti-cancer properties helps overcome abnormal-cell growth.
8.Prevent aging skin
Most of us nowadays spend a lot of money to get anti-aging product, hoping to have beautiful and firm skin not wrinkled one. By consuming soaked almonds every-day you can get the benefits of anti-aging products, since almonds contain high level of Vitamin E, a strong antioxidant that can fight aging caused by free radicals.

9.Improve kid’s intelligence
Known as brain-tonic, overnight soaked-almonds are best for children. Eating 4 – 6 pieces of almonds everyday can increase kids memory and help in build their cognitive functions.

DISCLAIMER: The materials and the information contained on Natural solution channel are provided for general and educational purposes only and do not constitute any legal, medical or other professional advice on any subject matter. None of the information on our videos is a substitute for a diagnosis and treatment by your health professional. Always seek the advice of your physician or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding a medical condition. If you have or suspect that you have a medical problem, promptly contact your health care provide.


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www.pixabay.com
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When it comes to your body, there is no other substance more important than water. If you drink lots of water on a regular basis, you know you’re doing something very beneficial for your health, but have you heard about alkaline water?
Alkaline water is less acidic than tap water.
As alkaline water has a higher pH level than your regular drinking water, some experts believe it helps to neutralize the acid in your body, which offers numerous benefits – in fact, some go as far as saying that if you change the type of water, you drink, you might just change your life.
Here are 6 Benefits of Drinking Alkaline-Water.
1.Boost your immune system. 
As alkaline-water is loaded with antioxidants, drinking it can help boost your immune-system so that you’ll be less likely to catch the flu or a cold, and even lessen the odds of developing more serious conditions like cancer, helping your body to fight off disease and heal itself. The water can neutralize damaging free radicals and convert them into oxygen to be used for tissue oxygenation and energy production.

2.Promote better digestion. 
Acidity interferes with the normal digestive process. When an overproduction of stomach acids results from spicy foods, alcohol, overeating, stress and other factors, the acids often go back into the esophagus, resulting in acid-reflux which causes heartburn. By including alkalizing water in your diet, along with more alkalizing-foods, it can help neutralize the effects of acid, supporting better digestion.

3.Improve your energy levels.
Drinking lots of water is well-known to improve energy levels, as a dehydrated body is a fatigued body. Alkaline-water can take that a step further, as it helps deliver nutrients to the body more efficiently than traditional tap water, providing you with more energy throughout the day.

4.Slows the aging process. 
As alkaline water is negatively charged and an “antioxidant,” it can battle free radicals. That not only helps prevent disease; but it can also slow the aging-process, including signs like sagging skin and wrinkles, by reducing cellular and DNA damage caused by free radicals. Getting older by itself doesn’t cause aging – aging is the result of damage to body tissues.


5.Give you a more beautiful complexion. 
Drinking alkaline water not only helps keep the skin hydrated like regular water, but because it also can fight those aging free radicals, it more effectively improves skin health, keeping your appearance younger. No matter what your age, drinking alkaline-water is a good way to enjoy a more beautiful, glowing complexion.

6.Support weight-loss. 
One of the reasons for being overweight or obese is that toxins have accumulated in the body, and are stored away in fat tissue. Excessive acidity in the body’s tissues can cause serious-problems. When there is too much acid, that acid can’t be easily processed and excreted, so the body holds onto fat as an adaptive mechanism, resulting in weight gain. Reducing acidity in the body can, therefore, help prevent the storage of fat, which is why those who drink alkaline-water, and follow a more alkalizing diet in general, often experience noticeable weight loss.

How to Make Your Own Alkaline Water?
It’s easy to make your alkaline-water at home. Before you get started, be sure that you have filtered water or water that’s been purified through reverse osmosis.


DISCLAIMER: The materials and the information contained on Natural solution channel are provided for general and educational purposes only and do not constitute any legal, medical or other professional advice on any subject matter. None of the information on our videos is a substitute for a diagnosis and treatment by your health professional. Always seek the advice of your physician or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding a medical condition. If you have or suspect that you have a medical problem, promptly contact your health care provide.


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