Wednesday, April 20, 2022




Thicker and longer eyelashes


Eyelashes are just like any part of your body; you may need to spend more time trying to get long, thick eyelashes and curled eyelashes.

Some are looking for the easiest way, such as installing ready-made false eyelashes.

Every woman, seeks thick and long eyelashes, which give her a beautiful look.

Long and thick eyelashes are also one of the signs of beauty for women; and if you are  suffering from empty and few eyelashes the solution is here Revamin Lash.


What is revamin lash?:

Revamin Lash is a modern eyelash serum dedicated to people who want to improve the condition of their eyelashes; the product was created based on safe, tested and natural ingredients.

The formula lengthens and thickens lashes, stimulates their growth and prevents them from falling out. Revamin Lash deeply nourishes lashes and eyelid skin, creating optimum conditions for eyelash growth.

Regular use of Revamin Lash serum allows the effect of long and thick eyelashes to be achieved. The product is safe for the eyes and does not irritate the eyelid skin, which makes it a popular choice. The first effects are visible after just 3 weeks of use


What can Revamin Lash does for your lash:

Thicker and longer eyelashes

1- Accelerate eyelash growth.

2- Strengthen the hair structure.

3- Visibly thicken and lengthen the lashes.

4- Moisturize and improve their appearance.


How Revamin Lash works:

Revamin Lash is a eyelash serum, which was created from the highest quality natural ingredients, so as to ensure maximum efficiency and safety of use.

Regular application of the product makes the eyelashes:

1- Longer and thicker:

Zinc and caffeine contained in the product stimulate the bulbs, which contributes to faster eyelash growth.

2- Thickened:

Biotin and panthenol have a positive effect on hair structure, making the hair nourished, stronger and thicker.

3- Nourished and strengthened:

The use of the product will strengthen and nourish weak hair, which is exposed to external factors every day. This is due to the glycerine contained in the product, which nourishes the hair, and sodium hyaluronate, which makes the hair more resistant.

4- Deeply moisturized:

It is very important to keep your skin and hair hydrated. The natural moisture in the product may be due to the urea it contains.


Revamin Lash Ingredients:

The rich composition of the Revamin Lash eyelash serum definitely distinguishes it from other products. The combination of so many active ingredients allows for the natural growth and conditioning of the eyelashes.

1- Biotin.

2- Caffeine.

3- Zinc PCA.

4- arginine.

5- Panthenol.

6- Glycerine.

7- sodium hyaluronate.

8- Urea.


How do I use Revamin Lash?


Intensify and lengthen eyelashes

The effects of using Revamin Lash

Intensify and lengthen eyelashes


Click Here To Get More Details



Monday, April 11, 2022





Lettuce is one of the famous leafy vegetables that are light on the stomach and great for their benefits to the body.

Lettuce is considered one of the most important dishes that are placed on the table as a salad all over the world, and its leaves are also added to burgers, shawarma, and a number of other dishes.

Lettuce leaves contain large amounts of vitamins and minerals with very few calories.

It is an excellent source of vitamin A, vitamin C, folate; and vitamin K which is important for blood clotting; it also contains potassium; Which helps regulate blood pressure.

as well as copper, and iron are important for the formation of red blood cells, also manganese which contribute to the regulation of brain and nerve functions.


The benefits of lettuce for health:

*Lettuce contains high levels of potassium, which contributes to maintaining a healthy heart and blood circulation.

*Its folate content may contribute to preventing serious complications of the heart, by breaking down the amino acid homocysteine, whose high level in the blood is linked to cardiovascular disease (A 2015 review published in Nutrition Journal indicated that people with folic acid deficiency had elevated levels of homocysteine in the blood).

*Lettuce also contains fiber that contributes to maintaining normal cholesterol levels, and the antioxidant vitamins available in lettuce, such as vitamin A and vitamin C, may help reduce cholesterol buildup in the arteries.

*Contains nutrients useful for lowering blood pressure, as the consumption of high amounts of potassium is associated with lowering the level of blood pressure, according to what was indicated by the journal Current Hypertension Reports in 2011,(Potassium is available in large amounts in red lettuce, which in turn lowers blood pressure by decreasing the effects of high sodium, in addition to helping to dilate blood vessels).

*Lettuce is a source of folate, which is essential for pregnant women, it is a group of B vitamins.

The deficiency of this vitamin in pregnant women is associated with pregnancy complications, including low birth weight babe, fetal abnormalities; Spina bifida, or premature birth.

But it is important for the pregnant woman before eating lettuce to wash it well, and keep it in the correct way; In order to reduce the risk of contamination.

*Lettuce is a vegetable that does not contain large amounts of carbohydrates and calories, and therefore it is suitable for the diet of diabetics.

*Lettuce, like other leafy vegetables, is a source of vitamin K, which is very important and necessary for building bones, increasing their density, and preventing fragility.

*Eating lettuce helps promote skin health, vitamin A, which is present in high amounts in it, is necessary for skin health, and a deficiency of this vitamin in the body leads to skin problems.

*Lettuce contains anti-inflammatory and nutrients that help prevent acne and skin problems, such as antioxidants, potassium, and B-complex vitamins.

Also, the low glycemic index of lettuce helps prevent pimples and acne.

*The fiber in lettuce promotes digestion, avoiding other digestive ailments such as constipation and bloating, it can also relieve stomach pain.

*The presence of vitamins A and C in lettuce makes it a good food for the immune system, and lettuce also has antimicrobial properties.

*The potassium in lettuce boosts muscle strength as well, and low potassium levels have been linked to muscle weakness, and a Swedish study found that eating vegetables, especially lettuce, can boost muscle strength.

*vitamin A in lettuce helps increase the rate of skin cell renewal, and the potassium in lettuce improves blood circulation, thus providing oxygen and other nutrients to the skin.

*Lettuce is high in water, so it can help prevent dehydration, especially during the hot summer months, keeping the body hydrated.


Benefits of lettuce for weight loss:

Benefits of lettuce for weight loss

Among the things that help lose weight is eating vegetables in appropriate quantities in diets.

Red lettuce which contains a high amount of water and a low number of calories is a great choice for people who follow weight-loss diets.

Also, the high fiber content of lettuce is also associated with a feeling of satiety and fullness; according to a study published in The American Journal of Clinical Nutrition in 2008.


How to choose lettuce:

Choose lettuce with a whole head.

Make sure the leaves are crisp, not dry, smooth, dark green, and bright because they are a great source of vitamin C, folate, beta-carotene, iron, calcium, and other dietary fiber.

Avoid wrinkled, wilted, or rust-brown leaves.

Lettuce is mostly eaten raw, so before serving, remove any brown, wilted, or decayed leaves and then wash the leaves well, and dry them to remove any dirt or insects.

How to store lettuce:

Proper storage is critical to maintaining its freshness, and the best way to store lettuce is to keep it unwashed in an airtight container, or in a plastic bag and store it in the upper section of the refrigerator.

Keep it away from fruits that produce ethylene gas, such as apples, bananas, and melons, as they speed up the deterioration of the lettuce by increasing brown spots on the leaves and causing damage.


Dangers of eating lettuce:

Lettuce is a safe vegetable and has no side effects, but its high vitamin K content can cause problems for people who take blood-thinner medications.


The bottom line:

There are many types of lettuce, but the best of them are the leafy ones, in addition to the romaine lettuce, because they are rich in nutrients.

Lettuce is a low-calorie food, as every 100 grams gives 16 calories, and the water content of lettuce is about 94%, while the other 6% consists mainly of carbohydrates, fiber, vitamins, and minerals.

Some people use lettuce as a healthy ingredient to be added to various juices, due to its mild flavor.

Since you know the benefits of lettuce, you should include it in your daily diet.

Sources:(1) - (2) - (3) - (4) - (5) - (6) - (7) - (8) - (9) - (10) - (11) - (12) -(13)



Saturday, April 9, 2022



avocado face mask

Avocado is a distinctive fruit in its shape, and taste; it is not only the nutrients that it contains, and what it provides to the body; rather, it exceeds it to provide many cosmetic properties for hair and skin as well.

Avocado fruit contains a high percentage of skin-friendly minerals such as iron, calcium, potassium, copper, magnesium, etc., in addition to vitamins A, E, B, and K and unsaturated fats, so it is recommended to make avocado face masks.


Avocado benefits for the skin:

benefits of avocado for skin

1- Treats dry skin:

Avocado helps soften and moisturize dry skin, the fatty acids in avocado easily penetrate deep into the skin to replenish and moisture it, in addition, it is suitable for all skin types.

2- Reducing wrinkles that appear due to aging:

Avocado contains a large number of antioxidants and has anti-aging properties.

Avocado improves collagen production, which maintains skin elasticity and firmness, it also regenerates cells and enhances blood circulation in the body.

Consuming an amount of avocado daily helps in boosting cells from harmful free radicals.

You can also use avocado oil to massage the skin a few times a week.

3- Get rid of scars and spots:

Avocado helps get rid of scars and spots that may appear on the skin due to acne, pimples, eczema, minor burns, or scrapes.

Vitamin E, omega 3, and fatty acids help repair damaged tissue and improve the appearance of scars, it also speeds up the healing process and prevents the formation of new scars.

4- Improves skin texture:

Avocado can help improve skin texture, the fatty acids, vitamin C, and oleic acid present in avocados reduce the appearance of hyperpigmentation.

In addition, its antioxidant properties help protect the skin from harmful UV rays, thus, it prevents sunburn.

5- Skin Moisturizing:

It works as an amazing moisturizer for the skin as it contains several vitamins such as vitamin (A), vitamin (B), (E), and (K) and it also adds natural moisture to the skin and makes it fresh and glowing.

It is also rich in minerals, such as calcium, iron, sodium, zinc, potassium, copper, and magnesium.

6- Oily skin treatment:

Avocado and eggs are useful for getting rid of oily skin.

If your skin is too oily, this excess sebum causes acne breakouts. 

Therefore, this mask has proven its ability to prevent excess oil on the skin.

Avocado face masks for glowing skin:

Natural masks from avocado for fresh skin. 

It helps to treat many problems in the skin, so get fresh and radiant skin through avocado masks with other natural ingredients.

1- Avocado face mask with honey and milk:

This mixture helps reduce the appearance of acne and moisturizes the skin.

Milk helps soften the skin and improve its texture.

How to prepare and use:

*Put one mashed avocado with one tablespoon of honey and one tablespoon of yogurt.

*Mix the ingredients together well.

* Spread it on your face.

* Leave the mixture for 30 minutes on the face.

* Remove it with lukewarm water.

* Repeat the mask once a week to soften and nourish your skin.

2- Avocado face mask with oats and olive oil:

This mixture helps remove blackheads.

Oats help removes excess oil and dirt by exfoliating dead skin cells.

How to prepare and use:

* Put half a mashed avocado, a tablespoon of oats, a tablespoon of olive oil, and a teaspoon of milk.

* Mix the ingredients together well.

* Spread it on your face.

* Leave the mixture for 30 minutes on the face.

* Rub the mixture in circular motions on your skin to remove blackheads.

* Remove it with lukewarm water.

* Repeat this experience once every 10 days or two weeks to keep your skin young and healthy.

3- Avocado and egg face mask:

This mask helps moisturize the skin and remove acne.

Eggs help get rid of the deposits inside the pores, and also help absorb excess oils on the skin.

How to prepare and use:

* Mash a quarter of an avocado with one egg white and a tablespoon of lemon juice.

* Mix the ingredients together well.

* Spread it on your face.

* Leave the mixture for 15 minutes on the face.

* Remove it with lukewarm water.

*Repeat this experience once a week.



Friday, April 8, 2022





One of the things that any girl or a young woman may worry about is the delay or irregularity of her period, especially if she is still an unmarried girl or a wife who is not waiting for the news of a sudden pregnancy.

A missed or late period does not always mean that you are pregnant, there are some other factors that can cause your period to be late.

While a missed period is a hallmark of early pregnancy, a missed period can be due to a number of factors and conditions.


Reasons for delayed menstruation:

The symptoms of menstruation are different for every woman, you may have physical symptoms such as bloating or gas, or emotional symptoms such as sadness or both, the symptoms may also change with time.

1-stress and anxiety:

A negative factor affecting a person’s health, whether he is a man or a woman, which leads to a deficiency of some hormones in the body, but the effect of stress on the woman appears immediately in the form of delayed ovulation, and then the delay of the menstrual cycle and sometimes affects the degree of pain she feels during the menstrual period itself.

2-weight gain:

Have you noticed that after marriage you have gained weight? You may think this is a myth, but studies have indicated that most women gain weight after marriage.

There are many reasons behind this, but the most important are stability and psychological comfort.

On the other hand, weight gain has a significant impact on irregular menstruation, as body fat affects the production of estrogen and increases its levels, which can cause irregular menstruation.

3-pathological thinness:

It leads to general weakness and anemia, and then irregular glands and hormone secretion, all of this leads to irregular menstruation, even interruption and stopping sometimes, and in this case, you should pay attention to proper nutrition and eat foods that help treat anemia.

4-Lack of sleep:

Not getting enough sleep at night can affect not only your physical health but also the regularity of your menstrual cycle. Make sure you get enough sleep between 6 and 8 hours at night.

5-chronic diseases:

Taking some medications, especially depression and cancer medications, and changing them constantly may negatively affect the regularity of the menstrual cycle, so you should see your doctor if you experience this problem.


Episodic diseases and general weakness resulting from them affect ovulation and lead to a delay in the menstrual cycle, even if it is an accidental delay that disappears with the demise of the problem.

If your period is late because you suffer from immune diseases or minor surgeries, don't worry, your body is in survival mode at the moment and will return to normal once all other bodily functions resume their normal rhythm.

7- Biological clock:

Disruption of the biological clock of your body leads to disturbances in the body that appear first in the functioning of the digestive and reproductive systems and in the person’s ability to work and think, and in turn affect the regularity of the menstrual cycle on time.

8- intense exercises:

Intense exercises can cause hormonal changes that may affect ovulation and menstruation, especially if it is exercised for long periods, or without eating enough calories, to develop disorders, and this problem is common in ballet dancers and gymnasts.

9- thyroid disorder:

An imbalance of thyroid hormones can cause abnormal changes in the menstrual cycle, including delayed periods.

Because the thyroid gland regulates the metabolism in the body and the levels of hormones in the body, so you should see your doctor for tests and develop an appropriate treatment plan.

10- Polycystic ovary syndrome:

Polycystic ovary syndrome is one of the most important hormonal disorders that affect women of childbearing age and may cause irregular or absent menstruation, and it occurs due to the high level of male hormones (androgens), this can make ovulation irregular or stop it completely, and what The condition characterizes the formation of small cysts on the ovaries, and its symptoms include the appearance of acne, facial and body hair, excessive obesity, and insulin resistance, and it is necessary to consult a doctor if they appear to evaluate the disease and develop the appropriate treatment plan to avoid any possible complications.

11- pregnancy:

Pregnancy is one of the common reasons for menstruation to stop, even if contraceptive methods are used correctly and regularly, so it is very important to verify the presence or absence of pregnancy by conducting a home or digital pregnancy test, with a doctor’s review if the result is negative to determine the cause of the delay

12- Breastfeeding:

The menstrual cycle can be irregular or completely absent during breastfeeding due to the secretion of the milk hormone prolactin, but you cannot rely on breastfeeding as a method of contraception, as it is completely ineffective.

13- Menopause:

If a woman approaches the age of menopause, which naturally begins after forty to fifty, and in some women may be delayed beyond fifty or start abnormally early before forty, this stage begins with a change in the nature of the menstrual cycle and the irregularity of its dates.

the woman must then visit the doctor to prescribe some important medications for this stage and beyond.

Is your period regular?

The date of your period is measured from the first day of it to the first day of the following month, and it usually ranges from 25 to 28 days, but it may be less or more than that for some people. As for the time of menstruation itself, it is completely different, it may be three and it may be more or less, but it is often between 5 to 7 days.

Find out how to calculate your menstrual cycle and find out whether it is regular or irregular in the following:

If the number of days from the first day of menstruation for the first month in the calculation to the first day of menstruation in the following month is between 25 and 30 each time; your cycle is regular, even if it differs and it was in one 26 days and in the other  28 days.

But if the number of days in one time  is 24 and in the other time is 31 or maybe more, and it comes to you once every two months, this means that your menstrual cycle is irregular and in this case you should consult a doctor.

Foods That Induce Menstruation:

Some foods that help to get the menstrual cycle in case it is delayed for a reason other than pregnancy, including:

Vitamin C sources; ginger; parsley. Cinnamon.

Treatment for delayed menstruation:

* Drink alot of water.

*If it is pathological due to malfunctioning of the glands or something, the cause can be treated and you should go to the doctor.

* But if the causes are accidental, such as weight, food and stress, the cause must be prevented.

*Eat a balanced diet and reduce sweets and fats to a minimum.

* It is important to exercise regularly and not to exercise hard or intense for example swimming and walking.

* Stay away from stress and learn how to beat anxiety.

General Instructions:

*It is important to avoid deliberately delaying your period several times, as sometimes you may need to postpone it for travel, for example, but do not exaggerate delaying it several times, because this affects its timing and the hormonal regularity of your body.

* reduce salt intake; Because it causes fluid retention in the body.

* reduce caffeine intake; because it causes stress.

* Consult your doctor before using any method of contraception.

* Eating calcium-rich foods, as calcium relieves the symptoms of premenstrual syndrome.

* stop smoking.

When should you see a doctor?

1- Persistent menstruation for more than a week.

2- Absence of a period for more than 3 consecutive periods with no pregnancy.

3- Significant increase in menstrual pain.

4- The course is accompanied by fever and unusual secretions.

5- If the cycle is less than 24 days or more than 38 days.

Sources: (1) - (2) - (3) - (4) - (5) - (6) - (7) - (8) - (9) - (10).



Wednesday, April 6, 2022




Physical activity and proper nutrition are among the most important and necessary factors for building muscles.

It is not possible to build muscles through exercises only, because the increase in muscle mass will stop without proper nutrition, and as we know, the body relies on fat to provide muscles with energy during some types of physical activity, and it is recommended to focus on healthy fats to maintain overall health and muscles strength.

But burning fats and building muscles are contradictory physiological processes, due to the body's resistance to doing both at the same time.

in other meaning; losing fats require that the amount of calories lost is greater than the amount gained, and building muscles only work if the amount of calories in is greater than the amount lost.

So can you build muscles and burn fats at the same time?

Building muscles while burning fats is not an easy goal to achieve, but reality has proven that it is achievable, but this depends entirely on your weight and physical fitness.

1- If you are a professional and at an advanced level and your goal is to gain a large amount of muscle while losing a large amount of fat at the same time, this contradicts the physiological nature of the body, but you will go through two stages: bulking phase and the cutting phase.

Each phase needs its own diet, as the bulking phase lasts for several months, and may reach several years, and you need a diet high in calories and rich in protein to build muscles.

The cutting phase, it aims to preserve the muscle mass that was built in the previous phase while reducing the largest possible amount of fats.

2- If you are a beginner or at an intermediate level and want to balance the percentage of fats with muscles in your body, the matter is somewhat easier.

How to lose fat and gain muscle at the same time?

If you are trying to gain muscles while losing fats, you are rebuilding your body, in this situation, you are not aiming to lose the general weight of the body, but rather you want to increase the percentage of muscles and reduce the percentage of fats.

To know how?; you should understand two things:

1-What does body recompose mean?

In body composition, we will focus on the percentage of fats and muscles, because that is what matters to us.

In light of this, the best analysis of the body is to measure the percentage of fats and muscles in the body, rather than dealing on the basis of the general weight of the body.

That's because your body fats to muscles ratio better reflects the state of your body's health.

So Reconstruction of the body depends on burning fats and building muscles to improve balance in proportions (for the benefit of muscles, of course) rather than general weight loss.

In order to succeed in the process of gaining muscles and losing fats, your first and last focus should be on losing fats only and not losing weight.

There are many people whose only focus is always on the scale at the end of the week without taking into account other factors such as  fats to muscles percentage.

It is possible for the bodyweight to be stable, but there is a change in terms of the percentage of fats in general due to the gain of muscle mass, so you should make your first goal to lose fats and not just lose weight.

So keep in mind that building muscles and burning fats at the same time will not be accompanied by rapid weight loss because you compensate for this fats loss with muscles gain.

Example: Instead of losing 10 kilos, you will find that you only lose 5 kilos, but you have gained muscle and this is what you want.

2-Rebuilding the body is a lifestyle, not a diet:

It means we are not talking about a diet to lose weight.

This requires us to follow a special diet and special exercises that facilitate the process of reshaping the components of your body( Fats to muscles percentages).

How to burn excess fat:

When it comes to burning fat there is an easy way to consume and it is fewer calories than you lose or burn, then the body enters a calorie deficit phase, accordingly, it begins to break down fats and muscles due to energy requirements.

Here comes your diet and training method to make your body draw energy from burning fat only.

A-The right diet  to burn fats while building muscles:

healthy food for build muscles and burn fats

Rely on foods that are low in calories that will help you fill your stomach without putting in more calories than necessary, such as meat, fish, eggs, vegetables, fruits, and nuts.


-100 grams of cooked or boiled broccoli contains 35 calories, equivalent to 2% of the body's daily requirement.

- 100 grams of French bread are 289 calories.

1- Eat a protein-rich diet:

A study (1) of 88 overweight adults found that a diet containing 0.64 grams of protein per pound (1.4 g/kg) of body weight was more effective at maintaining muscle mass and reducing body fat than dieting Dietary provides 0.36 grams per pound (0.8 g)/kg) of protein.

Protein is the most important element for building muscle mass, along with the rest of the important elements as well, such as carbohydrates and healthy fats. During periods of fat loss, you should always try to maintain a relatively high percentage of protein, which will help you greatly to gain muscle mass and prevent muscle demolition that you may be exposed to during Fat loss.

Quoting a study (2) conducted by the Journal of the American College of Nutrition, it was found that a diet rich in protein positively affects the number of calories you burn throughout the day.

The reason is due to an increase in the amount of calories burned through the process of digestion itself, absorption, and distribution of nutrients referred to as the thermic effect of food.

2- Reducing the amount of carbohydrates consumed:

Carbohydrates are one of the biggest causes of weight gain.

By reducing carbohydrate consumption as much as possible, the body will be urged to destroy excess fat stores in the body.

consume it two hours before exercise and immediately after, for example.

1.5 grams per pound of bodyweight or only 1 gram if you are obese on days when you do a lot of physical activity, whether by exercise or daily tasks.

On moderate days, reduce this amount to “1 or .75” grams per pound.

3- Eat healthy fats:

Of course, not all fats have the same effect. Harmful fats can increase the risk of weight gain and chronic disease.

Healthy fats play an essential role in maintaining optimal cell structure and hormone levels, and each type is important to support muscle building, it also helps you feel full.

Here are some foods that contain healthy fats:

Fish rich in fat, eggs, avocado, olive oil, olive, Nuts (particularly walnuts), Flax, Chia and Hemp seeds, Dark chocolate, Coconut Oil, and MCT Oil, Parmesan cheese.

Try to consume approximately 0.5 grams of healthy fats per pound of body weight each day.

Be sure to include a variety of sources to reap the many benefits that different types of fats (omega-3s and 6s, and monounsaturated fats) provide.

B-The right exercises to build muscles and burn fats:


To stimulate the building of muscle mass while increasing fat burning, you must apply a combination of strength exercises and cardio exercises, taking into account the following strategies; to get the best results:

1- repetitions and heavyweights:

If you want to increase muscle growth, you must resort to heavyweights and increase the intensity of exercise.

“This means that you lift weights equivalent to 80% of the maximum weight you can carry with a frequency of 5 to 6 repetitions.”

This strategy is proven, the researchers point to two main reasons for the superiority of heavier weights over light ones in building muscle as follows:

* Higher of pressure is placed on the muscles, resulting in greater amounts of metabolic stress.

* Urging a greater number of muscle fibers to work to resist the weight, causing greater damage to the fibers, and thus a better result appears after recovering these fibers again.

2- Exercise repetition:

Leave at least 48 to 72 hours between strength training sessions for each muscle group you train, in order for the muscles to recover and build new tissues.

3- Rest between exercises:

 The best amount of rest time between rounds depends on what you're training for.

One of the main factors in how muscle grows and amplifies is the amount of anabolic hormones your body produces after exercise.

Short rest periods of one to two minutes cause an increase in the secretion of more of these hormones than long periods of rest. 

Short rest periods also increase lactate production and blood flow to target muscles. It turns out that increasing blood flow to the muscles helps the protein get there faster, which means more muscles.

4-The best cardio exercises to build muscles and burn fats at the same time:

You can burn fat without resorting to cardio exercises, but if you want to get rid of fat more quickly, you can benefit from cardio exercises provided you employ them in a way that suits your goals.

So HIIT is the best cardio exercise regimen.

What is HITT and why is it considered the best cardio exercise program?

By definition, high-intensity interval training is a type of interval training in which aerobic exercise or activities are performed for short periods of time followed by shorter recovery periods.

The HIITCardio style outperforms others by:

*Increasing the metabolic rate up to 24 hours after exercise, in other words, the burning of oxygen in the muscle remains for longer periods, which results in burning excess fat.

* Improve muscle insulin sensitivity.

* Higher levels of muscle fat oxidation.

* Increase in levels of growth hormone (which aids in fat loss) and levels of catecholamine.

* Appetite suppression after exercise.

5-Sleep well helps to build muscles and burns fats at the same time:

To lose excess weight efficiently, your body needs adequate rest. And if you don't get enough sleep, your hormones may not work properly and your cortisol levels will rise, this increases the chance of carbohydrates being stored as fat, in addition, your fatigue will make you unable to exercise, especially hard exercises, and therefore you will not build enough muscles and over time you will lose more muscles than what you gain, try to sleep 7 to 9 hours a day.

Sources: (1) - (2) - (3) - (4) - (5) - (6) - (7) - (8).



Monday, April 4, 2022





We usually think a lot before deciding to commit to exercising, because you know that exercising is good for you, but do you know how?.

We have to think again about how important exercise is not only to get fit, lose weight, or even change the shape of the body but also to reap its mental benefits.

It is well known that your mind controls your body and directs it to perform most of its actions.

In order to boost your mood and improve your cognitive ability, find out how exercise can improve that.

What is cognition?:

cognition is the brain's processing of information that comes from the senses, so the complex central nervous system determines, organizes, and interprets information to understand the world around us.

This processing takes place outside the awareness of the human being, and this sensory process is considered individual, so many people face the same situation, but they perceive it in a different way from the other.

cognition and sensation are closely related, and they can never be separated because they are part of a single and continuous process.

Why does memory begin to weaken in menopause?

Over the years, the nerve cells gradually diminish and the blood supply to the brain decreases due to the general deterioration of the blood circulation. These two factors speed up the death of brain cells and reduce the activity of cells that did not die. The brain begins to decline, intellectual capacity declines, and memory is damaged.

In addition, the part of the brain responsible for memory - the hippocampus - begins to shrink with age, causing damage to memory and the ability to spatial orientation.


How does physical activity improves cognitive function?:


There is a close link between regular exercise and improved brain function in old age, this is the conclusion of a new study that confirmed that the regular, intense practice of sports in children and adults led to an improvement in cognitive performance after fifty, it also showed that exercise, albeit at a low pace, is able to be of benefit in improving cognition at an advanced age.

According to Alex Dregan, Professor of  Epidemiology and Public Health at King's College London Exercise is an essential component of a lifestyle to prevent cognitive decline, cardiovascular disease, diabetes, and cancer, as well as to reduce the social and personal burden associated with these diseases that have become so prevalent in the modern era.

In elderly people who exercised for a year, the researchers found that the hippocampus renewed its growth and stopped contracting, which led to the strengthening of memory and concentration.

The study, published in the Journal of Psychiatry, is one of the first to measure the impact of lifelong exercise on the brain. Nine thousand people aged between eleven and fifty years participated in the study, while the data were collected through face-to-face interviews to mitigate the possibility of inaccurate statistics. The researchers used memory and brain function as a predictor of cognitive awareness.

The study concluded that the participants who exercised weekly, whether young or old, performed better in tests of memory, learning, attention, and reasoning, especially those in their fifties, compared to their counterparts who exercised two or three times a month.

The bottom line:

Even though our brain is not a muscle, new studies show that being physically active can help boost memory and focus a lot in middle age.

That's why health programs recommend that adults between the ages of 19 and 64 get at least 150 minutes of exercise a week.

As you know a healthy mind resides in a healthy body, but not everyone can do 150 minutes per week of physical activity. For them, any level of activity may benefit their cognitive long-term.

Sources:(1) - (2) - (3) - (4) - (5)



Saturday, April 2, 2022




It is known that exposure to the scorching sun has a lot of damage to health and the skin, but direct exposure to sunlight at certain times has benefits for the body, and anyone must be exposed to sunlight at appropriate times to obtain its benefits.

Many of us, if you ask him about the importance of exposure to sunlight for the health of the body, will answer that it is a good source of vitamin D.

This is true, but its benefits are more than that, especially if you know that it has an effect on body weight. This will make you more excited to learn more about the importance of exposure to the sun.

In this article, we will know about 5 benefits for the body from exposure to sunlight.

Most people are afraid of exposure to the sun because of its harmful effects.

But if you think a little, you will find that most of us, especially in our time, are not exposed to the sun's rays or we are not exposed to it enough, this is due to the fact that we spend most of our times indoors, and this is not healthy at all.


So what are the benefits of sun exposure?

sunlight benefits

1- Sunlight contains vitamin D:

 It is a very important vitamin for the body and its benefits:

*Its deficiency causes pain in the bones and muscles and a constant feeling of fatigue.

*Its deficiency causes mood changes and sleep disturbances.

*Vitamin D helps stimulate the intestines to absorb calcium and phosphorous into the body.

*helps regulate weight; A lot of research indicates that a lack of vitamin D in the body causes weight gain.

*Protects against diseases that affect nerves, blood vessels, rheumatism, and joint diseases.

*Vitamin D prevents the growth of cancer cells such as breast cancer, colon cancer, and prostate cancer.

*Vitamin D strengthens the immune system, killing bacteria and viruses. It reduces the incidence of heart disease, high blood pressure, atherosclerosis, treats tissue sclerosis, and reduces the incidence of diabetes.

*treat depression; People with lower levels of vitamin D are more depressed, and vitamin D treats Alzheimer's disease in the elderly and helps facilitate immune system functions.

*Exposure to the sun is very beneficial for children; It helps in their growth, and prevents rickets in children, short stature, bowed legs, or deformities.

*Vitamin D is very useful for older adults; As the lack of exposure to the sun causes them to lack vitamin D, which makes the bones soft, and causes osteoporosis and many problems in the teeth, hair, and skin.

2-improve mood:

Sun deprivation can cause a condition called "seasonal affective disorder," a type of depression that's particularly common in the winter months.

It is also common among those who work long hours in office buildings and indoor places, and thus the sun’s rays contribute to improving the psychological state and relieving depression because it allows the body to produce more serotonin in the brain, which helps to feel comfortable and relieve stress.

The sun also has an effect on relieving premenstrual symptoms.

3-Improve sleep quality:

The sleep-wake cycle is one of the most important human behaviors, to the extent that we spend a third of our lives asleep, and we cannot live without sleep.

During sleep, the brain stores and processes information, and the body detoxes and heals itself, which allows us to function as we should when we wake up.

One study says that after 17 to 19 hours without sleep, performance on cognitive tasks may become similar to drinking a lot of alcohol, and get worse with more time.

The reason light is so important is that it helps regulate our circadian rhythm (or day-night system), through light sensors inside the eye.

This process is so important that people with serious eye injuries may feel that their biological clock is disturbed; Which causes them to have sleep problems.

We have become light-deprived beings, which has far-reaching consequences for the quality of our sleep; and then our well-being.

*With the first ray of sunlight in the morning, a message is sent to the pineal gland in the brain to secrete melatonin, a hormone that helps sleep and regulate the work of the human body. The body gets the signal to wake up and maintain its natural circadian rhythm. In the evening, the body gets a signal again that it feels tired and sleepy before bed.

4-It may help treat metabolic syndrome diseases:

A metabolic syndrome is a group of problems that occur together and increase the risk of heart disease, stroke, and type 2 diabetes. These problems include high blood pressure, high blood sugar, excess body fat around the middle, and abnormal levels of cholesterol or triglycerides.

Having just one of these diseases does not mean you have metabolic syndrome.

A recent study in mice indicated that exposure to sunlight may reduce weight gain and type 2 diabetes.

These effects of sunlight therapy were related to nitric oxide, which the skin produces after exposure to sunlight.

Dr. Shelley Gorman of the Telethon Institute for Child Health Research and lead author of the study said the results showed that sunlight is an important component of a healthy lifestyle.

She also, occasional exposure to the sun, as well as plenty of exercises and a healthy diet, may help prevent children from becoming obese.”

The study also demonstrated a strong relationship between vitamin D deficiency and metabolic syndrome.

5-Sunlight protects against immune diseases:

A recent American study revealed a new benefit of exposure to sunlight, represented in strengthening and stimulating the human immune system to fight infection. The sun is usually the body's first source of vitamin D.

This study was supervised by the Georgetown University Medical Center, and its results were published in the Scientific Reports journal.

And the American research team found that vitamin D, resulting from exposure to sunlight, plays a key role in activating the immune system to fight infection, especially those of skin diseases or diseases transmitted through the skin, as this part of the human being is the most prepared to fight many microbes, that targeting it.

They added that sunlight activates T cells, which are a group of cells found in the blood, and play an essential role in the functioning of the human immune system.

Tips while exposed to the sun:

*Choose the best time to be exposed to the sun (Morning: exposure to the sunlight can be right after sunrise and before 8 am, Evening: exposure to the sun before sunset is very beneficial for the body).

*Be careful not to sit for a long time in direct sunlight in the summer.

*Exposure to the sun for up to 20 minutes 3 times a week to get an adequate amount of vitamin D.



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