Looking to get the most out of your walks? Consider two important factors: your target heart rate and rate of perceived exertion (RPE). These measures can help you tailor your walking routine to maximize its health benefits.To determine your target heart rate, subtract your age from 220. For optimal training and physical changes, aim to exercise at 65-75% of your estimated maximum heart rate. For example, if you're 60, your estimated maximum heart rate is 160 beats per minute. During your walk, aim to raise your heart rate to approximately 104 beats per minute.But how can you make sure you're working out at the right intensity? One way is to use the RPE scale, which ranges from 1 to 10, with 1 being at rest and 10 being extremely challenging. Aim for an RPE of 4 to 6 during your walk for a moderate level of effort.The American Heart Association recommends 150 minutes of cardiovascular exercise weekly, spread out over five days, which is equivalent to 30 minutes each day. If you're just starting out, it's okay to begin gradually with shorter durations like five minutes every other day, and increase over several weeks or months until you reach 30 minutes per day.Finally, consider your environment. Walking outside provides different terrains and hills that make your workout more intense. To simulate an outdoor experience on a treadmill, adjust the incline to increase the effort required and elevate your heart rate, making your walk more effective.Disclaimer:- This information is intended to supplement, not substitute, advice from your healthcare provider or doctor. It does not cover all possible uses, precautions, interactions, or side effects, and may not be appropriate for your specific healthcare needs. Always consult with your doctor or another qualified healthcare provider before modifying or discontinuing any prescribed portion of your healthcare plan or treatment, in order to determine the best course of therapy for you. Do not ignore or delay professional medical advice based on anything you have seen or read on Medwiki.Find us at: https://www.instagram.com/medwiki_/?h...https://medwiki.co.in/https://twitter.com/medwiki_inchttps://www.facebook.com/medwiki.co.in/

Are you having trouble maintaining a consistent sleep schedule? Do you find yourself feeling groggy and tired during the week but wide awake on the weekends? Well, a recent study from King's College London and personalized nutrition company ZOE has found links between social jet lag, changes in sleeping patterns between workdays and free days, and diet quality, habits, inflammation, and gut microbiome in the same group. The study suggests that even small variations in sleep timing during the week can be associated with differences in gut bacteria, which can affect your health positively or negatively by producing toxins or beneficial metabolites. The findings suggest that improving the consistency of sleep times may lead to better gut health and related outcomes.The study evaluated blood, stool, and gut microbiome samples and glucose measurements in 934 individuals, comparing those with irregular sleep patterns to those with a consistent sleep schedule. This cohort was mostly composed of healthy individuals who slept for at least seven hours per night during the week. The study aimed to investigate the relationship between social jet lag and metabolic risk factors.The research has found that shift work disturbs the body clock and can lead to weight gain, heart problems, and diabetes. The food you eat also affects your microbiome, which can be adjusted to increase its diversity. Certain microbes can increase the risk of long-term health conditions like diabetes, heart disease, and obesity.The study suggests that even a 90-minute difference in the midpoint of sleep can impact gut microbiome composition, which highlights the significance of maintaining consistent sleep patterns. The findings offer valuable insights into the relationship between sleep patterns and gut health, and the importance of understanding the microbiome and how it affects our overall health.Source: https://www.sciencedaily.com/releases/2023/08/230802003415.htmDisclaimer:- This information is intended to supplement, not substitute, advice from your healthcare provider or doctor. It does not cover all possible uses, precautions, interactions, or side effects, and may not be appropriate for your specific healthcare needs. Always consult with your doctor or another qualified healthcare provider before modifying or discontinuing any prescribed portion of your healthcare plan or treatment, in order to determine the best course of therapy for you. Do not ignore or delay professional medical advice based on anything you have seen or read on Medwiki.Find us at: https://www.instagram.com/medwiki_/?h...https://medwiki.co.in/https://twitter.com/medwiki_inchttps://www.facebook.com/medwiki.co.in/

- Clear snot: Normal, composed of water, proteins, and salts. May indicate allergies or the onset of a cold.- Yellow snot: Indicates fighting an infection, color comes from white blood cells rushing to the infection site.- Thick green snot: Common when fighting off an infection, green color from dead white blood cells and waste products.- Pink or red snot: Blood in snot indicates dry, irritated, or damaged nasal passage. Can occur with allergies, viral infections, nasal sprays, or frequent nose blowing.- Brown snot: Result of dried blood or inhaling something brown or red, such as dirt or smoke.- Black snot: Can be caused by smoking, air pollution, or a sign of a serious fungal infection.

1. Perfect for weight loss: Almond milk has fewer calories compared to cow's milk, which is good for weight loss. A cup or 250 ml of almond milk contains 30-40 calories, while cow's milk has 103 calories.2. Good for bone health: It contains calcium and added nutrients, which is important for bone development.3. Good for heart health: Almonds are fat-rich nuts, with 90% unsaturated oil. They contain oleic acid, which improves lipid profile by lowering bad cholesterol and increasing good cholesterol.Source:-https://www.timesfoodie.com/nutritional-facts/almond-milk-benefits-health-how-to-make/88538693.cmsDisclaimer:-This information is not a substitute for medical advice. Consult your healthcare provider before making any changes to your treatment.Do not ignore or delay professional medical advice based on anything you have seen or read on Medwiki.Find us at: https://www.instagram.com/medwiki_/?h...https://medwiki.co.in/https://twitter.com/medwiki_inchttps://www.facebook.com/medwiki.co.in/

1. Condensed milk is rich in calcium, which helps build strong bones and teeth. Just 100 ml of condensed milk provides 33% of the recommended daily value of calcium.2. Despite having cholesterol and saturated fats, condensed milk may not increase the risk of cardiovascular diseases due to the presence of indigestible carbohydrates that alters cholesterol synthesis, potentially reducing the formation cholesterol.3. It contains protein, calcium, natural and added sugars, making it a quick source of energy.4. Other benefits include: preventing osteoporosis, promoting hair health, preventing gum diseases, aiding muscle growth, and improving metabolic health.Source:-https://www.timesfoodie.com/nutritional-facts/condensed-milk-health-benefits/89611710.cmsDisclaimer:-This information is not a substitute for medical advice. Consult your healthcare provider before making any changes to your treatment.Do not ignore or delay professional medical advice based on anything you have seen or read on Medwiki.Find us at: https://www.instagram.com/medwiki_/?h...https://medwiki.co.in/https://twitter.com/medwiki_inchttps://www.facebook.com/medwiki.co.in/

Mouth ulcers are painful and can make eating and speaking difficult. Diet plays a significant role in causing mouth ulcers. Here are five foods to avoid to prevent them.1. Citrus FruitsCitrus fruits like lemons, oranges, limes, and grapefruits are high in acid, which can irritate the mouth lining and trigger mouth ulcers. If you're prone to mouth ulcers, it's best to avoid such fruits or consume them in moderation. 2. Spicy FoodsSpicy foods like chili peppers and hot sauce can also irritate the mouth lining and trigger mouth ulcers. If you love spicy foods, try to reduce your intake or opt for milder versions.3. NutsNuts like almonds and walnuts have sharp edges that can scratch the mouth lining and cause mouth ulcers. If you're prone to mouth ulcers, it's best to avoid nuts or opt for softer versions like cashews.4. ChocolateChocolate contains theobromine, which may cause mouth ulcers. Those prone to ulcers should consume chocolate in moderation or avoid it.5. Coffee and TeaCoffee and tea are acidic and can irritate the mouth lining, leading to mouth ulcers. If you're prone to mouth ulcers, it's best to avoid or reduce your intake of coffee and tea.To prevent mouth ulcers, avoid or reduce intake of citrus fruits, spicy foods, nuts, chocolate, coffee, and tea. Maintain good oral hygiene, drink plenty of water, and eat a balanced diet with vitamins and minerals.Disclaimer:- This information is intended to supplement, not substitute, advice from your healthcare provider or doctor. It does not cover all possible uses, precautions, interactions, or side effects, and may not be appropriate for your specific healthcare needs. Always consult with your doctor or another qualified healthcare provider before modifying or discontinuing any prescribed portion of your healthcare plan or treatment, in order to determine the best course of therapy for you. Do not ignore or delay professional medical advice based on anything you have seen or read on Medwiki.Find us at: https://www.instagram.com/medwiki_/?h...https://medwiki.co.in/https://twitter.com/medwiki_inchttps://www.facebook.com/medwiki.co.in/

Mouth ulcers are small, painful sores that can develop inside the mouth, on the tongue, and on the lips. While they are usually harmless, they can be extremely uncomfortable and disruptive to your daily life. Did you know that your diet could be causing these pesky ulcers?Here are some common dietary factors that may contribute to mouth ulcers:- Spicy and acidic foods- Coffee and tea- Nuts and chips- Chocolate and sweets- Alcohol and tobaccoIt's important to note that certain vitamin deficiencies, such as a lack of vitamin B12 or iron, can also lead to mouth ulcers. If you're experiencing frequent mouth ulcers, consider talking to your doctor about getting tested for these deficiencies.To prevent mouth ulcers, try to avoid the aforementioned dietary triggers and incorporate more nutrient-rich foods into your diet. Foods high in vitamins B12 and iron include leafy greens, beef, and shellfish.Remember, a healthy diet is not only good for your overall health but also for preventing pesky mouth ulcers.Disclaimer:- This information is intended to supplement, not substitute, advice from your healthcare provider or doctor. It does not cover all possible uses, precautions, interactions, or side effects, and may not be appropriate for your specific healthcare needs. Always consult with your doctor or another qualified healthcare provider before modifying or discontinuing any prescribed portion of your healthcare plan or treatment, in order to determine the best course of therapy for you. Do not ignore or delay professional medical advice based on anything you have seen or read on Medwiki.Find us at: https://www.instagram.com/medwiki_/?h...https://medwiki.co.in/https://twitter.com/medwiki_inchttps://www.facebook.com/medwiki.co.in/

Adrenaline pre-filled syringes for injection for medical emergencies, like severe allergic reactions (anaphylaxis), cardiac arrest, or severe asthma attacks.Glyceryl trinitrate (GTN) spray for the relief of chest pain (angina). It works by relaxing and widening the blood vessels, allowing more blood flow to the heart.Oral glucose (non-diet fizzy drinks, glucose gel, powdered glucose, sugar lumps) for quick energy in patients with low blood sugar levels (hypoglycemia).Oxygen cylinder for patients with difficulty breathing or low blood oxygen levels.Salbutamol inhaler to treat and relieve symptoms of asthma and COPD. It works by opening up the airways and making it easier to breathe.Source:-https://www.psm.sdcep.org.uk/content/medical-emergencies-and-life-support/medical-emergency-drugs/Disclaimer:-This information is not a substitute for medical advice. Consult your healthcare provider before making any changes to your treatment.Do not ignore or delay professional medical advice based on anything you have seen or read on Medwiki.Find us at:https://www.instagram.com/medwiki_/?h...https://medwiki.co.in/https://twitter.com/medwiki_inchttps://www.facebook.com/medwiki.co.in/