Can Mental Health Affect Your Heart Health?

Mental health is a major concern worldwide, and Indians are no exception. As per the World Health Organization (WHO), 7.5 percent of the Indian population suffers from some form of mental disorder. Mental health also extends to emotional, psychological, and social wellbeing, affecting how a person processes emotions and functions in the privacy of their home and society at large.

Center for Disease Control and Prevention (CDC) informs that, “mental health is linked with increased risk of developing heart diseases”, as people suffering from depression, anxiety, and stress, are susceptible to high blood pressure, reduced blood flow to the heart, and alarmingly high levels of cortisol. These factors, over a course of time, could block arteries, and cause heart ailments.

Here’s how mental health can affect your heart health

Some of the most common mental health problems may aggravate or induce heart problems:

1. Depression: Depression impacts the emotional, physical, and behavioral wellbeing of a person. Depression leads to an increase in the production of cortisol, a stress-causing hormone, and also boosts your heart rate. This adds pressure on your heart and could cause your heart to go into overdrive mode.

Depression also makes its patients find coping mechanisms in the form of smoking, alcohol and substance abuse, and overeating. These unhealthy lifestyle choices can increase the risk for heart disease. In fact, an investigative study by the scientific journal Atherosclerosis found that “people with high blood pressure and people who smoke, are associated with a greater risk of heart disease.”

2. Anxiety: Anxiety can cause massive fluctuations in the rhythm of the heart and blood pressure. Anxiety is often accompanied by fear, which causes cortisol to be secreted in your body. This stress hormone further aggravates the anxiety levels, causing heart palpitations, sweating, and even blackouts in certain cases.

People who suffer from recurring or constant anxiety could overtime experience heart problems. Harvard Medical School informs that, “a malfunctioning stress response promotes inflammation, which damages the artery linings and sets the stage for the buildup of coronary plaque.”

3. Stress: Stress is the body’s way of reacting to any circumstances that require an adjustment or response. During stressful events, the body releases a burst of chemicals, such as adrenaline, which in general, is helpful to provide energy to the body, but in the long term, this can lead to significant heart-related issues. Harvard Medical School informs that “stress from challenging situations plays a major role in heart-related disease and depression, anxiety, hostility, and even social isolation has an adverse impact on cardiovascular health.”

Stress is also known to be a contributing factor that promotes the buildup of plaque deposits in the arteries. University of Rochester Medical Center informs that, even minor stress could trigger heart problems like poor blood flow to the heart muscle, a condition in which the heart doesn’t get enough blood or oxygen. While long-term stress can affect how the blood clots, making the blood stickier and increases the risk of stroke.”

While seeking professional medical help is the most prudent way to manage both mental health and heart ailments, certain measures could be taken at your end to improve your wellbeing. Be it exercising regularly, meditating, or eating a balanced nutritious diet, these active steps help promote heart health and improve mental health as well.

Try These 5 Yoga Stretches to Reduce Bulges and Tone Up Your Back

Stretching is not just about relaxing your muscles but also opening them up to the fullest so that they can get in shape. Back stretches won’t just flex your upper body muscles but also tone them up. Truth be told, yoga is one of the most effective and holistic ways of stretching the back.

There are many subtle poses in yoga that can help you get rid of back fat but today, we will share the ones that are the most effective. Come, let’s take a look!

Here are five effective yoga stretches to reduce back bulge:

Stretch 1- Marjariasana

“It is an excellent stretch to warm up and decompress the spine. Repeat it 10 times and focus on the spinal release from the tailbone all the way to the neck, inhaling as the chest expands and exhaling while looking down and pressing away,” suggests Yoga expert Alisha Netalkar from Yogaland India.

Stretch 2 – Bhujangasana

This posture helps strengthen the muscles that support the spine and make up the back of the body. You can tone and strengthen the lower and the upper region of the back with the regular practice of Bhujangasana. Repeat it 5 times, inhaling as you lift off the ground and exhaling while getting out of the posture. Once you are comfortable, you can hold the final posture for 5 to 7 breaths.

Stretch 3 – Shalabhasana

This is a posture that works on the entire posterior chain of the body. To get into Shalabhasana, lift your body while inhaling and come back to the ground as you exhale. Hold the posture for 5 to 7 breaths to build strength and endurance.

Stretch 4 – Dhanurasana

Dhanurasana helps stretch and strengthen the entire spine. It also works on toning the abdominal muscles and the internal organs. The intensity of the stretch can be altered to suit your comfort level.

“Practice it three times in one sitting. You must inhale as you lift up and exhale when you come back to the ground. You have the option of holding the posture while breathing deeply for as long as it’s comfortable,” recommends Alisha Netalkar.

Stretch 5 – Shashankasana

It is a restorative pose that is known to release tension and stiffness in the lower back, while also relaxing the nervous system. The relaxing effect of the posture is further enhanced with long and deep abdominal breathing.

You can practice these yoga poses alongside your weight training regimen. These can be effective post-workout exercises and can enhance the result of your workout session considerably.

So, are you ready to stretch it like a pro?

Try These 7 Expert-recommended Natural Ways to Lower Your Blood Pressure

Detecting low and high blood pressure (BP) early is important. High or low BP can go undetected for years, however, a few symptoms include headaches, fatigue, shortness of breath, or nosebleeds.

With the help of yoga practices, combined with sensible eating, and reducing stress, you can manage low blood pressure or hypotension.

Following are seven ways to naturally manage low BP without the need for medication:

1. Yoga asanas

Easy to follow yoga asanas such as Vajrasana (Thunderbolt Pose), Malasana (Waste Evacuation Pose), Dandasana (Staff Pose), Samasthithi, and Vrikshasana (Tree Pose) are beneficial for low blood pressure. These are beginner-level asanas and can be performed safely by anyone.

2. Consuming salt

Salt treats low blood pressure, as the sodium content naturally increases blood pressure levels. Drinking a glass of salt water can give an immediate boost to your blood pressure, but be mindful of not having it in excess.

3. Hydrate yourself

Drinking 8-10 glasses of water per day is perhaps the easiest way to manage low blood pressure-related issues. Dehydration is a major cause of low blood pressure, and drinking water can help you hydrate, and regulate blood flow throughout the body.

4. Practice mudras

Mudras are known to help regulate blood flow throughout the body. Some prominent ones can help manage low BP:

Apana Mudra: Fold middle and ring finger towards the thumb and bring your thumb closer to the folded fingers. Press the folded finger’s tip on the tip of the thumb. Keep the other two fingers straight. Now, place both hands over the knees with your palm facing upward.

Prana Mudra: Join the tips of the ring and little finger with the tip of the thumb. All other fingers must be straight. This is practiced using both hands.

5. Pranayama

Pranayama is a breathing technique, part of the yoga practice. It should be performed using slow-speed breaths (Shanth Gati) and is useful for those with hypotension issues.

6. Try to reduce stress

Stress is a major contributor to a number of lifestyle-related issues such as hypertension and hypotension. Spending some time each day doing stress-reducing activities like meditation or yoga, can help manage low BP.

7. Have regular meals and rest

Ensure that you are giving your body nutritious food through a well-balanced diet. Both exercise and rest are important to maintain good health.

When exercising or practicing yoga, ensure that your form and posture are correct. For beginners, expert supervision will help get optimal results and prevent injuries. Also, certain inversion poses and backbends are not advisable for people dealing with hypertension or hypotension.

So, try these techniques to manage low blood pressure, and course correct towards a healthy lifestyle!

Tongue Scraping Can Drastically Change Your Health! Here Are 6 Reasons Why

Has anyone ever complained about your bad breath? It must have been an embarrassing event for you. Maintaining oral hygiene is important, but the step most people neglect is tongue scraping! Fortunately, your tongue won’t get any cavities soon, but it is definitely the root cause of bad breath and oral ailments.

Cleaning your tongue is important to keep that bad bacteria as well as food debris and dead cells away. It aims to remove odor-causing substances such as bacteria, debris, fungi, dead cells and other toxins from the surface of the tongue.

This process doesn’t just improve oral health, but also enhances your overall health. Here’s how:

1. Better sense of taste

Tongue scraping twice every day can improve your sense of taste. It removes dead cells and other unwanted substances, keeping your palate fresh, so you can distinguish better between bitter, sweet, salty, and sour sensations.

2. Removes bacteria

Bacteria is the source of many of your oral health woes such as tooth decay and bad breath. Scraping your tongue could help maintain the right balance of good bacteria in your mouth. That’s because it cleans the food debris and dead cells that have accumulated in your mouth.

3. Better digestion

Digestion of food starts from your mouth. The enzymes present in the saliva break food down for easy digestion by the gut. Scraping the tongue is important for digestion, because it helps to activate relevant enzymes that are required for the digestion of the food.

4. Activates organs

Using a tongue scraper on a daily basis assists the body in eliminating toxins that have accumulated in your mouth overnight. It also gently activates and awakens the internal organs, ensuring you start your day feeling fresh and clean.

5. Removes bad breath

Dead cells, bacteria, or debris on your tongue can lead to bad breath. According to a 2005 study, it was found that using a tongue scraper twice a day for seven days reduces the overall incidence of mutans streptococci and lactobacilli bacteria in the mouth. These bacteria types are known to cause bad breath and dental decay.

6. Immunity booster

Tongue scraping is a method that improves oral hygiene, and your oral hygiene affects your immune system. The bacteria in your mouth has an immune suppression effect. When there is a build-up of toxins and bad bacteria in your mouth, it weakens the immune system by putting it to work continuously against the bad bacteria. Therefore, your tongue is the first line of defense in your body, and scraping aids the healthy functioning of the immune system.

How to scrape the tongue:

Tongue scraping is the third step of cleaning your mouth to maintain oral hygiene. After brushing and flossing, you should move to the third step, which is scraping your tongue. So, while standing in front of a mirror:

  • Open the mouth wide and stick out your tongue.
  • While holding the two ends of the tongue scraper, gently place it on the furthest reachable point on the back of the tongue, without gagging.
  • Pull it forward gently to collect saliva and debris on the tongue.
  • Rinse the scraper with water after the first pass.
  • Repeat the scraping process as necessary, usually 3-5 times. Remember, after each scrape, remove debris from the scraper.
  • Rinse the mouth after completing the process with water. Also, clean and rinse the scraper thoroughly and store it in a clean and dry space.

This entire process usually takes less than two minutes. You can also repeat this process throughout the day, as bacteria builds up continuously.

Frequent Fractures Can Be a Sign of Osteoporosis. These 5 Tips Can Help You Prevent It

Broken bones are one of the most common issues that come with old age, and also a hard one! That’s because recovery is not so easy. Not just that, but the pain that they experience is another cause for trouble. But that’s not the end of it. There have been findings that people with osteoporosis are more prone to cognitive problems like dementia and more. That’s why this disease needs to be given utmost attention.

What is osteoporosis?

Osteoporosis is a disease in which the bones become brittle and fragile, due to lack of bone mass and bone tissue loss. According to Dr. Chandrashekhar Dixit, a consultant, orthopedics, and joint replacement specialist at Jupiter Hospital in Pune, there typically are no symptoms in the early stages of bone loss.

The basic signs that you can observe are:

  • Pain in bones and joints
  • Stooping or incorrect posture
  • Brittle bones that lead to frequent fractures

Here’s how cognitive health and osteoporosis are linked

According to a study published in the Journal of Bone and Mineral Research, cognitive decline and bone health are linked. The study also pointed out that cognitive decline should be monitored along with bone health. That’s because a decline in one area may signal the need for increased vigilance in the other.

Here are some tips that you as well your parents can include to avoid osteoporosis

1. Stay active

Do you know that this pandemic might increase the number of osteoporosis patients? That’s because this lockdown has reduced physical activity amongst the people. That’s why it is recommended to take regular breaks in between if you have a desk job.

2. Diet

A diet that is rich in calcium and other nutrients that help in better absorption of calcium is very important. Include eggs, milk, almonds, legumes, and fruits in your diet.

3. Exercise

All you and your parents need is 30-minutes of exercise and that’s it. Just ensure that you opt for a different set of exercises for your parents depending upon their age.

4. Limit caffeine

Our parents love their morning and evening teas and so do we. But do you know that caffeine affects bone density and makes them brittle faster than normal? That’s why it is important that you restrict your caffeine intake. And not just teas and coffee, but you need to limit your consumption of aerated drinks as they have caffeine too.

5. Stay hydrated

Drinking water does not just help you detox, but it also helps in maintaining a good bone density. “The bone marrow is responsible for the production of red blood cells, and it is these cells that carry oxygen. Water brings calcium and other nutrients into the bones, so eating a diet rich in calcium and vitamin D will not work without water. Water also helps the body get rid of toxins that can otherwise cause inflammation and breakdown in the bone mass,” explains Dr. Yadav.

So, keep your and your family’s bone health in check, so that during their old age, they are both mentally and physically healthy.

Burn Calories and Gain Muscle at the Same Time With These 5 Squat Variations

We know a lot of you love doing squats, but there isn’t just one kind. In fact, there are so many variations and possibilities that can challenge your balance, fire up your entire body, engage the core, and strengthen your abdominal muscles too.

You must be wondering about how leg exercises can help your ab muscles, right? Well, squats aren’t just a lower body workout; they can also help you tone the abdominal area, improve your posture, and crush calories by engaging the muscles in your body. Basically, when you go down, your core muscles get flexed and when you lift, the core energies move, which helps to burn fat. And that’s how squats work to give you a flat belly as well.

Try these squat variations to crush more calories and gain muscles:

1. Jumping squats

Jumping squats are the most loved variations of squats. Do you know why? That’s because they serve a dual purpose. They not only help you build muscle endurance but also aids in weight loss.

This is how you can do jumping squats properly:

  • First, you need to go into a half squat with your legs shoulder-width apart.
  • Ensure your back is straight and your butt is out.
  • Now take a little jump and land back in a squat position.
  • Now, repeat.

2. Sumo squats

Squatting can burn more calories per minute than a treadmill. It triggers a metabolic and hormonal response that is conducive for weight loss. Sumo squats single-handedly focus on your glutes, inner thighs, outer thighs, hamstrings, and calves. So, it does wonders to your lower body, and at the same time, helps with weight loss.

This is how you can do sumo squats properly:

  • Stand with your feet wide apart. The toe should be out at an almost 45-degree angle.
  • Pull out your butt and go down into a squat. Inhale, while going down.
  • Hold this pose for two to three seconds.
  • Move up, while exhaling.

3. Floor tap squats

Floor tap squats are one of the most common strength training moves. This simple movement provides intensity to your workout and helps engage your legs, core, and back muscles. This exercise provides a full-body workout and the best part is that it will help burn fat quickly, just like burpees.

This is how you can do floor tap squats properly:

  • Take a squat position and ensure that you are pushing your hips back. Follow this through by tapping the ground.
  • After tapping the ground, press yourself back up and jump. Remember to land on your toes and maintain balance.
  • Once you land, push yourself up again to do a jump and then return to the starting squat position. Now, repeat.

4. Squats pulses

Squat pulses significantly reduce your range of motion in a squat. This ensures constant tension in the muscles, making the move significantly harder.

This is how you can do squats pulses properly:

  • Start by standing with your feet hip-width apart, and arms stretched out in front.
  • Perform the squat and hold it at the bottom, as you pulse a few inches up and down.

5. Squats with twist balance

This move works many muscles at once: shoulders, obliques, glutes, quads, hamstrings, and lower back. It works more muscles at once, therefore it helps to burn more calories than regular ab exercises that are done on the floor.

This is how you can do squats with twist properly:

  • It is similar to a squat, so get into that position.
  • Extend your arms parallel to the ground, while twisting towards the right side and bringing your right knee up.
  • Repeat the twisting action for the left knee as well.

So, if you love squats and want to burn more calories, you must try these variations to achieve your goal.

Yes, you can be overhydrated too. Here are 6 signs that you’re drinking TOO much water

A human body is made up of about 80% water. Every organ, cell, and tissue in your body uses it to function properly. This is why drinking an adequate amount of water is important. You must have read or heard about how one should drink at least 3 to 4 liters of water a day. However, in the pursuit of reaching the goal of drinking at least 3 litres of water a day, we often overconsume water, without realizing that even food contains water.

This might result in overhydration. Overhydration can cause side effects, and while they are not severe, they can certainly be disruptive.

Here are 6 signs indicating overhydration

1. Your urine colour is clear

One of the best ways to determine if you are drinking enough water is to monitor the colour of your urine. If it is dark yellow, then it is a bad sign, meaning that you are dehydrated. Ideally, your pee should be light yellow, that shows your hydration level is optimal. However, if your urine is transparent, it might mean you are overhydrated and need to manage your water intake.

2. Frequent urination

Increased water intake can cause frequent urination, including at night time. Most people urinate between 6 to 8 times a day, but if you urinate over ten times a day, it could mean that you are drinking more water than your body needs.

3. You’re fatigued and tired

Drinking too much water leads to hyponatremia. Hyponatremia is characterized by low sodium levels in the blood and is a sign of overhydration. This can cause a dip in energy levels, drowsiness, and a constant feeling of fatigue and tiredness.

4. Swollen feet, hands, or lips

Water helps in maintaining the body’s electrolyte balance. Electrolytes essentially help in keeping our energy level high. When you drink too much water, this balance fluctuates. Signs of you experiencing an electrolyte imbalance may be in the form of hyponatremia, swelling in the hands, feet, or lips.

5. Lingering headaches and experiencing nausea

Overhydration can cause the sodium levels in your blood to drop, leading to a condition called hyponatremia. Its symptoms include throbbing headaches that may lead to brain impairment, nausea, vomiting, and diarrhea.

6. Weak and shaky muscles

When electrolyte levels drop because of drinking too much water, your body balance goes for a toss. If you notice shaking, and pain in your arms and legs, unrelated to physical exhaustion, then it could be a sign of overhydration. Also, low electrolyte levels in the body can cause muscle spasms and cramping.

So, while staying hydrated is important, we should nevertheless apply the age-old wisdom of ‘anything in excess is bad, even when it comes to water.

What’s Better – Cardio After Weightlifting or Before? Let’s Find Out

Fitness is not just about picking any exercise, it is also about what gives the maximum benefit. As most of us know, a good workout must include both cardio and strength training. When you have both as part of your routine, you can build a stronger body, and at the same time, also improve your bone density. But there’s an important question that most people are unaware of: are you supposed to do cardio before or after doing weights? Yes, it’s essential to know because it can really impact your fitness goals.

Before we get there, you need to first figure out what it is that you want to make stronger: your heart or lungs? Also, what are your goals: losing weight or maintaining your weight? There’s a little reference by the American Council of Exercise that’s going to guide you a little better.

Here’s what it looks like:

1. If endurance is what’s on your mind, do cardio first.

2. If your goal is burning fat and losing weight, do strength training first.

Do cardio after weights to build strength

We’ll explain it to you in a logical manner. We all know lifting weights is hard, and it is important that you perform that with all your energy. When you prioritize it, you focus your brainpower on lifting weights, but if you do it the other way around, then you might huff and puff after cardio, and hardly have any energy to lift weights. Plus, the sequence really matters, in order to prevent injury as well.

Also, remember to go for low-intensity cardio with weightlifting.

Go for weights first if weight loss is on your mind

Doing cardio after weight training burns more fat after doing the cardio workout, as compared to the other way around. This has been revealed by a study published in Medicine and Science in Sports and Exercise. Even when it comes to heart health, resistance training helps much more, reveals a 2019 JAMA Cardiology study.

Doing cardio before weight training works when you want to maintain fitness

For those who are looking to maintain their fitness levels, doing cardio before strength training is more beneficial. That’s because doing light cardio such as jogging or biking preps up your muscles before weight lifting. It also increases the blood flow in the body. What’s more, starting with cardio first improves your cardiovascular fitness.

Can you do cardio and weights on the same day?

Traditionally, it was believed that cardio must be performed on one day, while weight training should be done the next day. There’s really no reason why you can’t do both on the same day. Just make sure you do low-intensity cardio exercises such as swimming, jogging, walking, or cycling.

Get rid of dandruff naturally by including these foods to your diet

One of the most common hair problems is dandruff. It can make your scalp itchy and irritated, and slowly it can cover your scalp with white flakes. After a point, you can spot these flakes everywhere on your clothes, pillow, and almost everywhere.

Dandruff isn’t just caused because of dryness or oily skin, but your poor diet can also lead to dandruff. Diet plays an important role in determining our scalp health, therefore monitoring what you eat is important. Today, we’re revealing a diet that can prevent dandruff.

So, include these foods in your diet to control or prevent dandruff

1. Include healthy fats

If your diet is high in bad fats, it can cause more oil production to your scalp and exacerbate dandruff. Include essential fatty acids in your diet such as omega-3 and omega-6 fatty acids. These two can support healthy hair.

Salmon, tuna fish, peanut butter, flaxseeds, extra virgin olive oil, canola oil, avocado, walnuts, and fortified eggs are great options.

2. Increase your zinc and biotin intake

Our scalp produces skin oil (sebum) to protect the scalp. However, excessive production of sebum can cause dandruff. Here, zinc plays an important role in hair tissue growth and repair. It doesn’t just help to control growing bacteria but also reduces the amount of oil that it feeds on. Therefore, it will help to relieve a dry and itchy scalp.

Remember, zinc requires biotin, a B vitamin for proper digestion and to improve dandruff. Therefore, include eggs, yogurt, tomatoes, and carrots that are the source of biotin. To get your dose of zinc, include oysters, pumpkin seeds, peanuts, and dark chocolates.

3. Opt for probiotic-rich foods

Probiotics can improve dandruff. It may help enhance immune function, which could help the body fight against the fungal infections that cause dandruff. Besides, probiotics also reduce scalp erythema, itching, and greasiness.

4. Protein-rich diet

Protein is the foundation of your hair and will help keep it strong. Lack of protein in the diet has been shown to promote hair loss and other hair problems, including dandruff. A protein-rich diet balances the moisture in your hair to keep the hair healthy and strong. Enough protein in your body keeps dandruff and other hair problems at bay.

Eggs, fish, chicken, and dairy products are good for getting your daily protein dose.

Make sure to remember this too:

1. Control sugar consumption

Cutting down on sugar intake may lower the inflammation, minimizing the appearance of those white flakes. On the other hand, a diet high in sugar and processed food can lead to insulin spikes, which in turn, triggers the output of oil, resulting in an unhealthy, dry, and flaky scalp. Excessive consumption of sugar can increase the dandruff flakes; therefore, it is advisable to cut down on your sugar intake to reduce the side effects.

2. Keep digestion system healthy

Poor gut flora can trigger flare-ups of dandruff. It can make you prone to a flaky scalp, so to keep your digestive system healthy, include garlic, onion, and scallions in your diet, for they contain allicin. Allicin is a healthy compound that is antibacterial and antifungal, which can help combat dandruff.

So people, just include these foods in your diet to deal with your hair problems quickly.

Regular Knee Pain Can Be an Early Sign of Arthritis. Here’s Everything You Should Know About It

Knee pain is perhaps one of the commonest orthopedic problems in our country. A large number of patients visit doctors for Knee arthritis leading to pain, difficulty in walking & also deformity. There are many who indulge in self-treatment or take treatment from quacks which can cause damage to their Knee Joint. A basic idea about the causes of Knee Pain & various treatment available is essential for the proper management of Knee Problems.

What are common causes of Arthritis of Knee Joint?

The commonest reason for Knee Arthritis is Osteoarthritis ( Wear & Tear due to aging process). Some other causes include Rheumatoid Arthritis or Arthritis following injury or infection.

What can be done for Early Arthritis?

Early Arthritis can be managed by medicines (Calcium & Vit- D Supplements, cartilage protective supplements & mild analgesics). Another important aspect of management of early arthritis includes Exercises & Physiotherapy. Strengthening exercises for the thigh muscles are integral part in management of Knee arthritis. Sometimes if pain persists even after physiotherapy or medications one can consider injections in the Knee Joint. If given judiciously Injections can give good relief & don’t cause any harm.

What is done for Advance Arthritis?

Advance Arthritis where medicines & Physiotherapy has failed requires surgery. If Arthritis involves one part of the joint only then alignment correction surgery ( Osteotomy) or Partial Knee Replacement can be done. But if the Arthritis involves the whole joint then only Total Knee Replacement is effective.

What is done in Total Knee Replacement & how effective is the surgery?

Total knee replacements involve replacing the damaged cartilage with Artificial metal caps and balancing the ligaments. TKR is a very effective procedure giving remarkable pain relief, correcting deformity & thus improving the quality of a patient’s life. With modern knee implants & precise replacement techniques, patients can regain near-normal movements & can go back to their normal life very quickly. They can even pursue gentle sports such as swimming, cycling or playing Golf.

Can Osteoarthritis be prevented?

Osteoarthritis is a natural degenerative process due to aging. But its progress can be slowed if one can keep weight under check & do exercises regularly to strengthen the muscles & bones. Its also very essential to take proper nutrition ( Balanced diet containing adequate calcium, proteins ) & extra supplements if needed.