HEALTHY LIVING

12 Healthy Ways To Gain Weight Naturally

Published

2 months ago

September 28, 2024

In Nigeria, many people focus on weight loss, but gaining weight can be just as challenging for some individuals. Whether it’s due to genetics, fast metabolism, or medical reasons, being underweight can lead to various health concerns. The good news is that there are healthy ways to gain weight, and by making simple yet effective changes, you can reach your ideal body weight safely.

If you’re underweight, you may not be getting all the nutrients your body needs. This can lead to issues like a weakened immune system, frequent illnesses, and even bone fractures.

Below are steps you can take to gain weight in healthy ways that are beneficial for your body and long-term health.

1. Determine If You’re Underweight

The first step in your weight gain journey is to find out if you’re truly underweight. To do this, calculate your Body Mass Index (BMI). BMI is a tool that uses your height, weight, and age to determine if your weight is healthy. If your BMI falls below 18.5, it’s considered underweight.

You can use an online BMI calculator for quick results but don’t forget to speak to your doctor about what your healthy weight should be and how to achieve it. Healthy ways to gain weight should always be done under the guidance of a healthcare professional.

2. Eat More Often

One of the best healthy ways to gain weight is by eating more frequently. Instead of the usual three meals, aim for five or six smaller ones throughout the day.

This strategy helps you take in more calories, especially if you struggle with a low appetite or feel full too quickly. By spreading your meals out, you increase your calorie intake without overwhelming your stomach.

3. Drink Your Calories

Another healthy way to gain weight is by choosing calorie-rich beverages over diet sodas or plain tea. Opt for milk, fresh juice, or a smoothie made with full-fat dairy and fruits like bananas or mangoes.

These drinks not only provide additional calories but also deliver essential nutrients that your body needs. Swapping your drinks can make a big difference in your weight gain journey.

4. Avoid Junk Food

Although it might be tempting to indulge in junk food to gain weight, this is not a healthy option. Junk food contains “empty” calories, high amounts of salt, sugar, and unhealthy fats that can lead to long-term health issues.

Instead, focus on healthy ways to gain weight by eating nutrient-dense foods like fruits, vegetables, meats, and dairy products. These will help you gain weight in a way that supports your overall well-being.

5. Choose the Right Healthy Foods

Not all fruits and vegetables are low in calories. Some, like mangoes and avocados, are calorie-dense and ideal for those seeking healthy ways to gain weight.

Similarly, starchy vegetables like potatoes and corn provide energy and nutrients. Fatty fish like salmon is also a fantastic source of protein and healthy fats, making it a great addition to your meals.

6. Add More to Your Soups

If you enjoy soups, you’re in luck. You can turn your soups into calorie-rich meals by adding toppings such as bacon bits, sour cream, cheese, and even powdered milk.

This simple change can provide more calories per serving and is one of the healthy ways to gain weight without sacrificing taste.

7. Dress Up Your Salads

Salads don’t have to be low-calorie meals. You can boost their nutritional value and calories by adding healthy fats like olive oil, avocados, nuts, and seeds.

Including ingredients such as cheese or fruits like apples and pears can also healthily increase the calories. Remember, healthy ways to gain weight don’t mean you have to eliminate nutritious foods like salads from your diet.

8. Add Cheese to Your Meals

Cheese is rich in calories and nutrients, making it a great addition to burgers, sandwiches, and even salads. It’s a delicious way to gain weight, but be mindful of the saturated fats. Moderation is key when incorporating cheese into your diet for healthy ways to gain weight.

9. Snack on Nuts and Seeds

Nuts, seeds, and nut butter are high in calories and packed with essential nutrients. If you’re looking for healthy ways to gain weight, try snacking on almonds, walnuts, or peanut butter.

These can be eaten on their own or paired with fruits or vegetables like celery sticks for an extra calorie boost.

10. Track Your Food Intake

Maintaining a food journal can help you monitor your progress and ensure that you’re eating enough calories. By tracking what you eat daily, you can identify areas where you need to add more calories.

A food diary is a helpful tool for finding healthy ways to gain weight, especially if you struggle with consistency.

11. Time Your Drinks

Drinking water or other liquids before meals can make you feel full faster, which might reduce your calorie intake. To avoid this, sip on calorie-dense beverages like milk during meals or wait until after you’ve finished eating. This strategy is one of the practical healthy ways to gain weight.

12. Exercise to Build Muscle

Incorporating strength-building exercises like yoga, weight lifting, and push-ups into your routine can help you gain muscle mass. Though exercise burns calories, it also increases your appetite, helping you consume more food.

Always consult with a doctor or fitness expert to find healthy ways to gain weight through exercise that suits your body’s needs.

13. Indulge Occasionally

While you should prioritize nutrient-rich foods, there’s no harm in indulging in cakes, cookies, or pies once in a while. Just be cautious not to overdo it.

When looking for healthy ways to gain weight, remember you can also satisfy your sweet tooth with nutritious options like yoghurt, granola, and fruits.

14. Know Your Fats

Not all fats are bad for you. Consuming healthy fats is one of the most healthy ways to gain weight. Polyunsaturated and monounsaturated fats found in salmon, avocados, and nuts can provide the calories and nutrients you need to gain weight. Avoid trans fats, though, as they are harmful to heart health.

By following these tips, you can find healthy ways to gain weight that suit your lifestyle and nutritional needs. Prioritizing your health while working towards your weight goals ensures that you’re building a strong, well-nourished body.

For more healthy tips, check here.

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HEALTHY LIVING

5 Health Problems That Can Develop From Crying

Published

5 days ago

November 16, 2024

Adaeze Okechi

Health Problems Caused By Crying | fab.ng

Crying acts as a natural way to release emotions and can help relieve stress in difficult moments. However, health problems can arise and they can be caused by crying too often or too intensely.

Health problems caused by crying can arise, especially when linked to extreme emotions like grief, anxiety, or prolonged sadness. For instance, frequent crying may result in headaches, swollen eyes, or even chest discomfort due to increased stress.

Moreover, health problems caused by crying can include shortness of breath or heart palpitations, especially if crying episodes are intense. Individuals who cry excessively might also experience exacerbation of mental health conditions like depression.

Understanding these health problems caused by crying is crucial, as it helps people take the necessary steps to manage their emotional health effectively.

1. Headaches and Migraines

One of the most common physical effects of crying is a headache. The act of crying can cause muscle tension in the neck, shoulders, and scalp, leading to headaches or even migraines.

When you cry, your body releases a surge of stress hormones like cortisol, which can cause blood vessels in the brain to expand and trigger pain.

Frequent crying, especially if it’s intense, can worsen this pain, leaving you feeling drained and exhausted afterwards. For people already prone to migraines, crying can act as a trigger, making these episodes more frequent.

2. Puffy and Swollen Eyes

Crying often leads to swollen, red, and puffy eyes. This happens because tears contain salt, which can irritate the sensitive tissues around the eyes.

Additionally, the increased blood flow to the area during intense crying can cause fluid to accumulate, leading to puffiness.

If someone cries frequently, this can become more than just a temporary cosmetic issue—it can cause persistent irritation and swelling, particularly if they rub their eyes often during crying episodes.

3. Difficulty Breathing and Hyperventilation

During an intense crying spell, some people might experience shortness of breath or even hyperventilation. This occurs because crying affects your breathing pattern, causing rapid, shallow breaths.

When you hyperventilate, you expel too much carbon dioxide, which can lead to dizziness, light-headedness, or even fainting. For those with pre-existing respiratory conditions like asthma, crying episodes can exacerbate symptoms, making it harder to catch their breath.

4. Chest Pain and Heart Palpitations

Strong emotions, especially those tied to crying, can put a significant strain on your cardiovascular system. Crying intensely can lead to chest tightness and palpitations because it activates the body’s stress response.

The surge of adrenaline and other stress hormones can make your heart rate increase, which can feel like a racing heart or chest discomfort.

While occasional crying-induced chest pain may not be harmful, if it occurs frequently, it could indicate deeper emotional or cardiovascular issues that may require medical attention.

5. Exacerbation of Mental Health Conditions

While crying can sometimes be a healthy emotional release, crying excessively might indicate deeper mental health concerns like anxiety or depression.

Chronic crying can worsen feelings of hopelessness or sadness, creating a cycle that affects mental well-being. According to research, while some people may feel relief after crying, others may not, especially if they are already struggling with depression.

This emotional toll can manifest physically, causing fatigue, body aches, and a weakened immune system due to prolonged stress.

Coping Strategies for Managing Excessive Crying

If you find yourself crying frequently, there are ways to manage it. Mindful breathing techniques, physical exercise, and speaking to a mental health professional can help reduce the frequency of emotional outbursts.

It’s also essential to recognize that crying may be a sign of underlying health conditions, particularly if it begins to interfere with your daily life.

While crying is a normal and often healthy emotional release, understanding its physical and emotional effects can help you manage your well-being more effectively. If crying episodes become overwhelming, consider seeking support from healthcare professionals.

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HEALTHY LIVING

12 Daily Habits That Cause Mouth Odour Even After Brushing

Published

3 weeks ago

November 2, 2024

Adaeze Okechi

Habits That Cause Mouth Odour Even After Brushing | fab.ng

Bad breath can be frustrating, especially if it lingers even after brushing. Certain habits that cause mouth odour even after brushing are often overlooked but can significantly impact oral health.

For example, skipping flossing allows food particles and bacteria to build up between teeth, leading to unpleasant odours.

Additionally, dehydration causes a dry mouth, reducing saliva production, which typically helps wash away odour-causing bacteria.

Consuming strong-smelling foods like garlic and onions can also lead to mouth odour, even after brushing, as these scents linger and are absorbed into the bloodstream.

Smoking or using tobacco is another major contributor, coating the mouth with lingering smells that brushing alone can’t remove.

Regularly addressing these habits that cause mouth odour even after brushing can improve breath freshness and overall oral health.

Proper hydration, a full oral hygiene routine, and avoiding certain foods can make all the difference.

Poor Oral Hygiene:

1. Neglecting Tongue Cleaning: The tongue harbours bacteria, which can cause significant bad breath. Using a tongue scraper daily can effectively remove these bacteria and freshen your breath.

2. Skipping Flossing: Flossing removes food particles and plaque from between your teeth, areas that your toothbrush can’t reach. These trapped particles can lead to bacterial growth and bad breath.

3. Relying Solely on Mouthwash: While mouthwash can temporarily mask bad breath, it doesn’t address the underlying issue. Brushing your teeth twice a day with fluoride toothpaste is essential for removing plaque and bacteria.

4. Dehydration: Saliva helps wash away food particles and bacteria, keeping your mouth fresh. Drinking plenty of water throughout the day can help maintain adequate saliva production.

Underlying Health Conditions:

5. Dry Mouth: Dry mouth, or xerostomia, can lead to bad breath as saliva helps to wash away bacteria. Certain medications, medical conditions, and habits like mouth breathing can contribute to dry mouth.

6. Gum Disease: Gum disease, characterized by inflammation and infection of the gums, can cause persistent bad breath. Regular dental check-ups and proper oral hygiene are crucial for preventing gum disease.

7. Sinus Infections: Sinus infections can lead to postnasal drip, which can cause bad breath. Treatment of underlying sinus infections is essential for improving breath odour.

8. Gastrointestinal Issues: Certain digestive disorders, such as acid reflux and irritable bowel syndrome, can cause bad breath. Treating these underlying conditions can help alleviate bad breath.

Lifestyle Factors:

9. Diet: Consuming strong-smelling foods like garlic, onions, and spicy foods can contribute to temporary bad breath. Additionally, a diet high in sugar can feed bacteria, leading to increased bad breath.

10. Smoking and Tobacco Use: Smoking and tobacco use can significantly worsen bad breath. These habits can irritate the mouth and throat, leading to dry mouth and increased bacterial growth.

11. Certain Medications: Some medications can cause dry mouth as a side effect, contributing to bad breath. Consult with your doctor to discuss potential alternatives or strategies to manage dry mouth.

12. Stress and Anxiety: Stress and anxiety can lead to increased saliva production, which can sometimes cause bad breath. Practising relaxation techniques and stress management strategies can help alleviate this issue.

To maintain fresh breath, it’s essential to practice good oral hygiene, stay hydrated, and address any underlying health conditions. Regular dental check-ups are also crucial for identifying and treating potential causes of bad breath.

Here are some additional tips for maintaining fresh breath:

Avoid excessive alcohol consumption: Alcohol can dehydrate the mouth and contribute to bad breath.
Limit sugary drinks: Sugary drinks can feed bacteria, leading to increased bad breath.
Chew sugar-free gum: Chewing sugar-free gum can stimulate saliva production and help to wash away food particles and bacteria.
Use a mouthwash with antibacterial properties: A mouthwash with antibacterial properties can help kill bacteria and freshen your breath.
Consider using a dental rinse: A dental rinse can help remove plaque and bacteria from hard-to-reach areas of the mouth.

If you are concerned about bad breath, it is important to see your dentist or doctor to rule out any underlying medical conditions.

Get more health tips here.

HEALTHY LIVING

Do Bras Really Keep Breasts From Sagging? Check This Out!

Published

4 weeks ago

October 26, 2024

Adaeze Okechi

Do Bras Keep Breasts From Sagging? | fab.ng

One common insecurity many women face is having saggy breasts. This often leads to the question: Do bras keep breasts from sagging? Many turn to bras, especially tight or constricting ones, in hopes that they can prevent or reverse sagging. This has sparked widespread curiosity about whether bras can truly offer such support.

Over the years, different speculations have emerged about the effectiveness of bras in keeping breasts firm. People frequently ask, do bras keep breasts from sagging, and if so, to what extent? Some believe bras can prevent sagging, while others argue that they have little impact.

In this article, we’ll explore the truth behind these claims and provide a clear understanding of the role bras may or may not play in preventing saggy breasts.

Why do breasts sag?

Breast sagging, also known as breast ptosis, is influenced by a variety of factors. These include genetics, age, breast size, pregnancy, breastfeeding, weight fluctuations, and even the constant pull of gravity over time. Each of these elements plays a role in how the breasts change shape and firmness.

Breasts are composed of dense glandular tissue and Cooper’s ligaments, which are connective tissues that help attach the breasts to the chest wall. The firmness and shape of the breasts largely depend on the strength and elasticity of these ligaments.

As women age, the body undergoes natural changes, one of which involves glandular tissue gradually being replaced by fat. This shift, combined with the stretching of the suspensory ligaments, can lead to sagging over time.

This brings up the popular question again: Do bras keep breasts from sagging? Some believe that wearing a bra offers support that could counteract these changes, but the science is not definitive.

Since internal tissue changes are the primary cause of sagging, it’s essential to recognize the limits of what bras can achieve in maintaining long-term breast firmness. While bras offer external support, they cannot prevent the natural changes that occur within the breast tissue over time.

Understanding the natural anatomy and the external factors that contribute to sagging helps clarify whether or not bras can effectively prevent this condition. So, do bras keep breasts from sagging? We’ll explore this question further in light of what really happens inside the breast tissue.

Does wearing bras keep breasts from sagging?

Wearing a bra actively helps prevent long-term sagging, particularly for women with C-cup sizes and above. The additional support that bras provide can reduce strain on the breast tissues, which may help in maintaining a firmer appearance over time.

Going braless consistently, however, can eventually lead to sagging due to the stretching of Cooper’s ligaments. These ligaments, which hold up the breasts, can be influenced by regular bra usage, making bras an important factor in supporting breast tissue.

Joanna Wakefield-Scurr, who heads a research group on breast health, pointed out that bras may aid in maintaining the breast’s shape by lifting it, rather than causing it to sag. Her research suggests that ‘bras keep breasts from sagging’ is a valid statement, especially when considering the benefits of added support.

Much like how restrictive clothing such as corsets or certain types of shoes can alter the body’s anatomy, bras can influence the long-term appearance of the breasts by providing necessary support.

Additionally, evidence from populations where women have never worn bras shows that their breasts often sag and elongate. This observation suggests that insufficient support for the breast’s skin tissues can lead to stretching. Further, it reinforces the idea behind the ‘Do bras keep breasts from sagging’ question.

Other Benefits of Wearing Bras

For women who lead active lifestyles, such as walking, hiking, or working out, wearing a compression-fit sports bra plays a crucial role in maintaining good posture and preventing back strain. Without this essential support, the repetitive motion and impact can negatively affect the spine and muscles.

Wearing a bra also provides relief from physical discomfort for women with larger breasts, who often experience neck and back stiffness due to the added weight. A well-fitted, supportive bra can alleviate this strain. Also, it can offer better comfort throughout the day.

Additionally, supportive bras are important for maintaining breast health. However, bras must fit properly; overly tight bras can cause circulation issues and even lead to cardiovascular problems if worn regularly.

While bras provide many benefits, it’s important to remember that, over time, nature will take its course, and breasts will naturally sag regardless of their shape or size.

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