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myHealthoffl, Tiruchirappalli (2025)

17/12/2021

QOD #029 Answer and Justification
How much protein do we need per day to build muscle?: 1.5-2g per kg body weight

Read the justification completely for better understanding

We all know protein is the primary nutrient for muscle building.
But how much should we take?

Before seeing that, lets understand what protein does

Proteins consist of smaller molecules called amino acids, which link together like beads on a string. These linked amino acids form long protein chains, which then fold into complex shapes.

Your body produces some of these amino acids, but you must obtain others known as essential amino acids via your diet.

Evidence suggests that eating protein can increase the number of calories you burn by boosting your metabolic rate (calories out) and reducing your appetite (calories in)

For normal people, 0.8g to 1g per kg bodyweight. If you are going to gym or involved in sports activities or aiming for body transformation, you must definitely consume more protein than others. You have to take nearly 1.5g to 2g of protein per kg bodyweight.

For example, suppose a person's bodyweight is 70kg he should take 2g x 70 = 140g protein.
This is optimal for muscle building.

Ps : Some fitness/biological terms are used in this justification, please go through other posts for more understanding

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15/12/2021

QOD #028 Answer and Justification
Does eating rice make us fatty? : No

Read the justification completely for better understanding

Everyone of us may heard and believed this myth,
"Eating white rice will make you fat" and few people might have eliminated rice from their diet in order to lose weight after hearing this myth.

If you wanna live a healthy life, you have to eat a balanced diet.
Balanced diet means, incorporating all macros and micros in diet. It was too hard to include everything, but we can incorporate most of the nutrients.

Okay, let's have a look on rice. Rice is low in fat and is an easily digestible, gluten-free grain that offers a number of B vitamins as well. It is a great source of carbohydrates. Indians are lucky enough, since we eat rice as our primary meal.

But, eating more rice and being idle may lead to weight gain. Because, the body breaks down or converts most carbohydrates into the sugar glucose. Glucose is absorbed into the bloodstream, and with the help of a hormone called insulin it travels into the cells of the body where it can be used for energy.

Excessive glucose or unused glucose is converted into fat cells.

If you are a inactive person, try reducing the amount of rice. But if you are physically active, then you need not worry about this.

The conclusion is, eating anything too much or not burning the intake calories makes you fat irrespective of the food. Rice won't make you fatty directly, but it does indirectly.

Eat rice, but limit if you're not physically active.

Ps : Some fitness/biological terms are used in this justification, please go through other posts for more understanding

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15/12/2021

Discipline is the bridge between goals and accomplishment - Jim Rohn

15/12/2021

Add some fruits on your daily diet🤤

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14/12/2021

QOD #027 Answer and Justification
Can I sleep after lunch? : No

Most of the Indians have the habit of sleeping in the afternoon after lunch.
But, is that healthy?
Some of us already know that sleeping after meal will make us obese.
But, If someone ask us why is it so, we couldn't answer properly. Because, we know only the effects not the reason.
Get the proper reason here and teach people the same.

Why we shouldn't sleep after meal?
Simple. Our body gains weight when we take in more calories than we are burning off. This is the case no matter when we eat. Going to sleep directly after we eat means our body doesn't get a chance to burn off those calories. And, eating a big meal and then hitting the couch can be just as harmful.

There are some other disadvantages of sleeping after taking the meals. Sleeping directly after eating is bad for us because as we lie down, some amount of digestive juices from the stomach flow back to the food pipe due to the gravitational force and due to its acidic nature, burn the inner layer of the food pipe. Thus people have a burning sensation in the mouth and throat post lying down directly after a meal.
Another reason to avoid sleeping directly after meals is that, when we sleep directly after we eat, there is excessive pressure put on the diaphragm because of the food that is still in the stomach this causes snoring and even sleep apnea. Sleeping directly after meals also has a link with obesity

When should I sleep?
Nutritionists suggest us to wait about three hours between our last meal and bedtime. This allows digestion to occur and the contents of our stomach to move into our small intestine. This may prevent problems like heartburn at night and even insomnia.
Hey, now you can clearly explain why not to sleep after a meal with more justification.

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14/12/2021

Lose weight with water

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13/12/2021

Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet
Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat
Sugar-sweetened beverages are also uniquely harmful for children, as they can contribute not only to obesity in children but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease
Healthier alternatives include:
- water
- unsweetened teas
- sparkling water
- coffee

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13/12/2021

Beauty benefits of Orange
- Fights against breakouts
- Helps in skin lightening
- Leaves skin rejuvenated
- Scrubs away dead skin
- Keeps ageing at bay
- Makes a great conditioner
- Gets rid of dandruff
- Treatment of acne
- Removes blackheads
- Great toner
- Stimulates hair growth
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13/12/2021

Let's start this week with more motivation💪
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01/12/2021

QOD #026 Answer and Justification
Which vitamin in banana can brighten skin?: Vitamin A

Read the justification completely for better understanding

Lets take a look at all the nutrients in banana and their benefits

1. Vitamin A:
Banana contains vitamin A or retinol that helps fade dark spots and blemishes caused sun exposure. Using a banana face mask regularly can address the problem of uneven skin tone.

2. Vitamin B:
Rich in B vitamins, banana works as a powerful antioxidant that reduces signs of aging and keeps skin supple. Antioxidants also accelerate the healing process, therefore bananas can also heal acne and wounds quicker.

3. Vitamin E:
Sun exposure is one of the leading causes of most skin problems. Banana helps strengthens the skin's protective layer thereby preventing brown patches.

4. Potassium:
Those with dry skin have low levels of potassium, eating a banana or applying it topically on skin can keep it hydrated skin as well as make it soft and smooth.

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30/11/2021

QOD #025 Answer and Justification
Is it possible to increase height after 18?: No

Read the justification completely for better understanding

Before analyzing whether it is possible to increase height, it's important to know what determines height of the person

One is Genetics, but actually there are some other factors that determines your height.

Nutrition, medical conditions, hormones and environment are the other factors that determines height of the person.

Okay, let's see why we can't increase our height as an adult

Hey, Just read the previous line again

Definition of adult itself holds the answer,
Adult: a person who is fully grown or developed.

The reason why your height stops increasing is your bones, specifically your growth plates.

The growth plates, or epiphyseal plates, are areas of specialized cartilage near the end of your long bones.

Increases in height are primarily due to the lengthening of your long bones, as the growth plates are still active or "open".

Near the end of puberty, hormonal changes cause the growth plates to harden or "close" and the lengthening of bones to stop.

Growth plates close around age 16 in women and somewhere between ages 14 and 19 in men

No exercise or streching or even pills will help you to increase your height.

Why worrying? Just be yourself. Your imperfections makes you unique and beautiful.

It doesn't make any difference whether you are tall or short.
What really matters is if you love yourself or not :)

Ps : Some fitness/biological terms are used in this justification, please go through other posts for more understanding

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29/11/2021

QOD #024 Answer and Justification
When is the Best time to take protein?

Read the justification completely for better understanding

There is a comon myth that you have to drink a postworkout protein shake within the 45-minute anabolic window or your muscles will start to eat themselves!

It takes time for food to be digested, absorbed and used, so some of the protein you ate at lunch may still be circulating in your bloodstream at dinnertime. Immediate post-workout feeding is probably important if you did a fasted workout, but if you ate some carbs and protein beforehand or if you train later in the day after having eaten several meals, you’re going to be OK.

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