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8 Vitamins You Should Take On a Daily Basis

Post author By Sidney
Post date February 24, 2022
No Comments on 8 Vitamins You Should Take On a Daily Basis

Supplements are often used to fulfill the recommended daily allowance of vitamins and minerals our bodies need in order to function properly. Ideally, we should be getting these vitamins and minerals only from eating a well-balanced diet.

But, in some cases, a supplement might enhance the needed amount. Vitamins have an essential role in our bodies, as dietitian Kate Patton reinforced. “Our bodies need vitamins to break down macronutrients such as carbohydrates, fat, and protein and help the body function.” In fact, it is estimated that nearly half of American adults need to take some vitamins or minerals on a daily basis.

What kind of vitamins should you be taking daily?

When people are aware that they’re missing certain foods, they consider taking supplements, as Payton explained. Some of them might be into supplements because they have a lot of antioxidant benefits, or because they’re not used to eating fruits and vegetables.

Others use supplements because they suffer from a true deficiency. Everyone has different reasons to use vitamins. The best way to do it is to ask your doctor or a registered dietitian before you take any more supplements.

They will help you decide which products you need, or if you need any at all. Your doctor and pharmacist are also in the position to tell you if any of the supplements you want to take would harm you in any way.

What is the recommended daily allowance?

The recommended daily allowance (RDA) for vitamins and minerals is the average daily intake any person needs to stay healthy. Men and women have various vitamin and mineral recommendations.

There are different ways through which you can measure the RDA. For example, some vitamins and minerals are needed in bigger doses, so they’re measured in milligrams, while others are needed in a smaller portion, which is measured in micrograms.

The bottom line is that each and every vitamin and mineral has a specific RDA. You can’t apply the same recommended daily allowance to all supplements and vitamins, because you could harm your body.

Vitamin A

Vitamin A is a fat-soluble vitamin, that’s also known as retinol. The recommended daily allowance of vitamin A is 700 micrograms for women and 900 micrograms for men. You can find this vitamin in various dairy products and yellow or orange-colored fruits and vegetables.

Fruits such as cantaloupe, mangoes, and apricots are known to be rich in vitamin A. What is so incredible about this vitamin is that it’s very helpful for the entire body: it helps fight infection, maintains a healthy vision, keeps the heart, lung, and your kidney health strong, takes care of the skin while fighting off toxins (also known as free radicals), and strengthens bones.

Vitamin B

If you didn’t already know, there are 8 types of vitamin B, which basically form a vitamin B complex, with various RDAs. As the United States Department of Agriculture (USDA) has stated, there are many American folks who don’t get their RDA of vitamin B complex in their daily nutrition.

That might be a reason why so many cereals, flour, bread, and pasta are constantly fortified with B vitamins, in order to minimize the risk of any deficiency. Some of the benefits of these vitamins include:

Keeps the normal brain function and memory
Needed for normal metabolism of carbohydrate, protein, and fats
Improves cholesterol, as it lowers LDL levels and increases the HDL
Reduces the risk of heart disease and stroke
Enhances normal blood cell production and a good function of the nervous system

Vitamin C

Vitamin C is soluble in water, and it’s extremely rich in antioxidants that enhance the growth of healthy tissue. The RDA for women is 75 milligrams, and 90 milligrams for men. Apart from supplements, you can find this vitamin in many fruits and vegetables.

Vitamin C protects your cells from any possible damage caused by the free radicals. Also, it enhances the production of collagen in your body. Some of its benefits include:

Reduces the risk of getting the common cold
Keeps your skin and tissue healthy
Strengthens your bones and teeth

Also, if you know that you suffer from iron deficiency, vitamin C helps your body absorb it better. If you’re trying to maximize your iron levels, eat more fruits that are rich in vitamin C.

Vitamin D

Vitamin D is an essential, fat-soluble vitamin that gets activated by ultraviolet (UV) lights. You can get it from sun exposure, but it can also be found in cod liver oil, fatty fish, fortified juices, milk, and cereals.

If you can’t get enough Vitamin D from UV light, these are great alternatives for you. For children and adults, the RDA of vitamin D is 15 micrograms. If you have a vitamin D deficiency, don’t worry.

It’s pretty common. Oftentimes there are patients that need to be prescribed additional doses of vitamin D. Some of its benefits include:

has a positive influence on the immune cell function
keeps the nervous system functioning
enhances bone health
regulates blood levels of calcium

Vitamin E

Vitamin E is extremely important for the well functioning of organs. The right amount you should be getting every day is 15 milligrams. You can find this vitamin in many foods, such as vegetable oils, avocados, spinach, seeds, nuts, and whole grains.

Vitamin E has lots of antioxidant benefits that are essential for your immune system, but it also helps dilate your blood vessels and prevent blood clots. Vitamin E has various benefits. Most importantly, it protects cells from damage caused by toxins.

Also, it maintains the good function of our muscles. It also reduces the risk of many diseases, such as heart diseases, cancer, and Alzheimer’s.

Vitamin K

You probably didn’t know this, but vitamin K is essential against blood clotting. The RDA of this vitamin is 120 micrograms for men, and 90 micrograms for women. This protein-rich vitamin can be found in leafy green vegetables. Vitamin K plays a huge role with calcium in taking good care of our bone health, according to Patton. Some of the benefits of vitamin K include:

Enhances rapid wound healing
Creates stronger bones
Keeps you safe against heart disease

Calcium

Calcium is one of the most powerful minerals for healthy bone growth. You’ll easily find it in dairy products like milk, cheese, and yogurt. Also, you can find it in tofu, spinach, soy, and rhubarb. It’s also essential for muscle function and for the nerves that carry messages from your brain to your body. Some of its benefits include:

enhances muscle function
aids a proper hormone secretion
maintains your bones strong and healthy
decreases the risk of osteoporosis

Iron

Iron is great for transporting oxygen in the blood. In fact, without the right amount of iron, you might suffer from a weak immune system and fatigue. Men and women should consider consuming between 8 to 18 milligrams of iron every day.

You can find iron in red meats, leafy green vegetables, and legumes. If you’re a vegetarian or vegan, you might be at risk of having an iron deficiency. Even though there are lots of plant-based sources of iron, you don’t absorb it just as well. Some of its benefits include:

Improves immune function
Gives you energy
Improves your brain function
You can concentrate better
Carries oxygen in your blood

If you enjoyed reading this article, we also recommend reading: 10 Signs You Have a Slow Metabolism

Tags habits, tips

America’s 9 Healthiest Fast Food Joints

Post author By Jenna
Post date February 22, 2022
No Comments on America’s 9 Healthiest Fast Food Joints

Fast Food

In the US, the term “fast food” comes with a particular set of associations that usually involve the smell of French fries and grayish burger patties. But it’s time we put those images aside because a new age of fast food has dawned. After many years of growth, the fast food system is finally growing smaller, in a good way.

Fast Food companies are staying away from large food processors and commercial kitchens, and they rely more on cooking food by hand. By reinventing what fast food used to be, these restaurants have raised the standards for everyone. Fast food is often considered as being unhealthy.

But trying to be good isn’t always the easiest when you’re on the go. There are many deep-frying, stuffing with cheese, and loads of fat, calories, and sodium that go into many fast food locations. Luckily, some are known for their healthier options, even if you aren’t talking about the entire menu. Here are the 9 most beneficial fast food joints to choose from when other options aren’t available.

…Continue reading to find out which restaurant chains offer a bunch of healthy options!

Subway

The main benefit of Subway is that you choose what you want on your sandwich. You can pack it in with veggies and skip the cheese, or add some avocado for some great fats. You can also get your sandwich in a flatbread for reduced carbs or turn any sandwich into a salad to skip the bread altogether.

This chain has over 44,000 restaurants in 110 different countries, including the US. Are you a person who heavily monitors health and fitness? Well, they serve build-it-yourself sub sandwiches with salads. For an even better option, you can skip the bread altogether. They can serve you salad with chicken breast and a variety of fresh vegetables.

McDonald’s

This one will shock you! Yes, the home of the Big Mac can be one of the healthier places to eat, depending on what you order. They offer great-tasting and healthy parfaits, oatmeal, chicken snack wraps, and don’t forget about their famous Egg McMuffin. So yes, it’s possible to eat healthy at McDonald’s!

The enormous chain is just about everywhere you go, so it’s crucial to figure out what you CAN eat. At McDonald’s, the general rule of thumb would be to skip the burgers and fish and opt for the grilled chicken.

You can either choose to eat it with the bun or go bunless and have it wrapped in lettuce for an even healthier alternative. Also, be sure to select apple dippers as a side instead of French fries, or go for one of their salads instead.

Chick-Fil-A

This is another perfect example that would help you achieve better overall health and fitness. This restaurant is best known for their chicken sandwiches. It’s also important to note that Chick-fil-A is the first fast food chain in the US to offer a menu that’s free of trans fats.

They try to serve healthier dishes. Their kid’s menu even has fruit cup sides and milk. It’s also great about using fresh ingredients that don’t contain too many preservatives or artificial ingredients. They make their food healthy every day, and their chicken sandwiches aren’t bad.

Unfortunately, the bread and cheese might be a bit much depending on how healthy you eat. Their best option is the chicken salad or grilled chicken nuggets.

…Wanna know more about healthy living? Check this out: Clean Eating for Beginners: 75 Recipes and 21-Day Meal Plan

Chipotle

Tacos and burritos are some of our favorite foods. Chipotle Mexican Grill is a chain restaurant that specializes in just that. They try to serve organic foods only and with local ingredients. Also, they provide meats from naturally grown animals.

It’s also very convenient because you can find Chipotle all over the US, but also in the UK, Canada, France, and Germany. This one is probably not as surprising since many people know about Chipotle’s fresh ingredients and healthy options.

Nearly all of their choices are nutritive, so this depends on your limitations, such as wanting to go low-fat, vegetarian, or low-carb. Choose a bowl if you want to lower the calories and carbs, or go with a salad. You can choose the grilled chicken and vegetables, rice, and any toppings you like.

Panera Bread

This chain has more than 1,300 locations in the US and Canada. It’s a bakery that features many low-fat and natural food choices. Customers can experience whole grains and fruit scattered throughout their menu options, and if you’re traveling somewhere with a Panera, you’re in luck!

This looks like a diner, but it’s actually considered more of a fast food joint. You order at the counter and find your seat or take it to-go, but it doesn’t offer a drive-thru. At Panera, you can choose any of their salads, sandwiches, or soups. Their chicken is hormone and antibiotic-free, and they offer the alternative of an apple instead of chips with sandwiches.

Einstein Bros. Bagels

Bear with us on this one. While you may think this chain shouldn’t be on our list because bagels are full of carbs! Well, the real problem is when you start slathering cream cheese or butter on them.

That can definitely jeopardize your calorie count! But Einstein Bros. offers many healthier options like reduced-fat shmears, hummus, and peanut butter. Which is an ideal way to add healthy fat to breakfast or lunch. It also offers a Good Grains bagel with an impressive 4 grams of fiber.

Are you looking for a salad? You can order any in a half-size. We happen to also love the high-fiber Veg Out on a sesame seed bagel. And for the kiddos? We recommend the bagel dog and a fruit salad on the side.

Taco Del Mar

This chain offers healthy fish options with some of the freshest ingredients. Just stay clear of the breakfast options. Especially the Mondo Breakfast Burritos. They have over 1000 calories! You may have noticed that they have Baja-style Mexican cuisine.

That means you’ll get fresh ingredients and fish instead of beef and chicken. Whole grains are also easy to get here, with whole-wheat tortillas available as an alternative in burritos. This fast food joint also gets high praise for its 320-calorie chicken burrito, available at most locations.

But what impressed us most was that Taco Del Mar banned lard from its beans, and they bake their fish and taco shells instead of frying them. Our recommendation for this delicious location is the Mondito-size burrito, which fills you up but keeps the fat and sodium in check.

Au Bon Pain

With over 280 locations nationwide, this restaurant is a pioneer in healthy fast food. Au Bon Pain serves sandwiches, soups, salads, and hot entrees made with whole grains, veggies, and hormone-free chicken.

One unique feature is that Au Bon Pain supplies on-site nutritional information via computer kiosks, so before you even order, you know each choice’s calories, fat, and sodium. It’s a great way to keep track of your diet.

We recommend the Yummy low-cal soups, from Jamaican Black Bean to Fire Roasted Exotic Grains and Vegetables. The only thing we suggest you bear in mind is that the sodium counts can get high if you don’t pay attention.

Corner Bakery Cafe

This chain only has 111 locations, so you won’t find it everywhere. But if you’re lucky enough to have one in your area, you’ll love the egg white omelets with green peppers, red peppers, and onions. The Swiss oatmeal is also another breakfast favorite. But what is so special about Corner Bakery? It’s got an amazing breakfast menu, which is rare for the fast food world.

Customers love the Farmer’s Scrambler. It’s eggs scrambled with red and green bell peppers, red onion, mushrooms, potatoes, and Cheddar cheese. There’s also Swiss oatmeal, a chilled European breakfast cereal made with rolled oats, bananas, currants, green apples, dried cranberries, low-fat yogurt, and skim milk.

We also recommend their healthy oven-roasted chicken that comes on most pasta and salads. Unfortunately, you have to go to their website if you want nutritional info.

Takeaway

So just because a restaurant has a reputation for junk food, just take your time and read their menus because they always have healthy options added in there as well. Or you can have the meals modified in most places to suit your overall health and fitness. Some restaurants will also offer gluten-free options and vegetarian dishes.

Think of it this way: It’s their business. They don’t want to lose their customers. So, they would naturally also think about their more health-conscious clients! The next time you rush to find a fast food restaurant, make sure you look for options that fit your lifestyle.

Also, keep in mind that many of these places offer meals based on bread, high-calorie items, and tortillas. So, you should find the best restaurants out of the many in our country. But you can rest assured. Many of them offer low-carb menus and many items that can be modified to your liking.

…Did you find this helpful? Keep us up to date and tell us about your own experience in the comments section!

…And You May Also Like: 6 Healthy Foods That Can Make You Bloated

Tags food, tips

10 Ways to Improve Your Back Pain

Post author By Sidney
Post date February 17, 2022
No Comments on 10 Ways to Improve Your Back Pain

Even though it’s hard to determine what might cause those insufferable back pain episodes, there are many different things you can do to alleviate your back pain or prevent it from getting worse. When it comes to back pain, the single and most important factor is relieving pressure, reducing strain, protecting your spine, and last but not least: strengthening your muscles.

Besides prescription pills, these are the best ways to treat all types of back pain. Even more, there are a couple of daily habits that will help you maintain good and strong tonus, and a healthy, pain-free back for a long time. Curious? Find out here:

Put a pillow under your knees when you sleep

When you sleep on your back, you put a lot of pressure on your spine. That’s why elevating your legs will slightly relieve this pressure on your back during your sleep. But given the fact that it’s technically impossible to lift your legs while sleeping, the best thing you can do is to place a pillow under your knees.

Not only does it help alleviate lower back pain, but it also improves sleep posture, muscle cramps, and improves spinal alignment. You can’t control your sleep positions, so you might suffer from discomfort during sleep. There are some sleepers who also prefer putting the pillow between their knees, for the same reasons.

Work your core

So far, I think it’s fair to say that we all associate sports and exercise with losing weight and the peak of a healthy lifestyle. Bottom line, we all want it, but it’s not for everybody, and we know it.

The thing is, we know so much about why exercising is good for losing weight, and so little about why exercising is GREAT for our spinal health. If we suffer from back pain, 99% of the cases are because our core muscles aren’t greatly shaped.

When this happens, our spine moves as it wants, which creates discomfort and bad posture for all of us. What’s the idea in all that? If you incorporate back and abdominal strengthening exercises into your workout, you’ll develop a more flexible back.

Increase calcium and vitamin D intake

Strong bones keep osteoporosis away from you. Osteoporosis is the most common cause of back pain for seniors, particularly for women. So, if you want to keep your bones strong and steady, integrate more calcium and vitamin D into your diet. You can easily find calcium in:

milk
yogurt
leafy greens
vitamin supplements

While vitamin D is in:

fatty fish
egg yolks
beef liver
cheese

But remember, before taking any supplements, make sure you consult your doctor first. When it comes to taking supplements, you have to know how much you should be getting, as too much might harm you.

Change your shoes for something more comfortable

If you’re suffering from back pain, you must know how much of a struggle it is to find the proper pair of shoes in order to feel comfortable throughout the whole day. You might not know where to begin looking, or what kind of shoes you must be looking for.

As we’ve learned from Long Island Spine Specialists, the worst shoes to wear in case of back pain are flats, high heels, and flip flops. When it comes to shoes, it’s best if you go for rocker shoes that encourage an active posture, curved heels to avoid heel strike, arch support, cushioning, and shoes that actually FIT.

Straighten up

Maintaining a good posture isn’t just a way to look better, it’s actually healthier. First things first. It protects the intricate pieces of your spine, in order to keep them healthy and well-functioning.

Bad posture can add extra strain and stress to your back. In time, the architecture of your spine might change and develop pathological aspects. So, try to avoid rounding your shoulders as much as possible, slouching, and bending sideways when you’re standing. Also, learn correct ways of lifting up things, and how to stretch.

Because if you learn all that, you can easily prevent any problems that might appear.

Don’t slump over your desk

If you have a nine-to-five job and you have to sit most of the day in an office chair, you must remember to use the same good posture techniques you’ve been using while standing. Why is it so important?

By keeping a good posture and giving the right support for your back when you sit down, your spine won’t be kept under a lot of pressure. Even more, if you know to have the same position for several hours per day, it’s even more important to watch out for your posture. Alternatively, you can choose a quality chair that gives you firm support for your lower back.

Mingle

And speaking of keeping the same posture for most of the day, whether you’re at an office party or at a bar for happy hour, try not to sit in an awkward position or stand in the same position for too long.

If you can, move around the room to avoid putting too much pressure on your spine, or even dance if you see fit.

Make sure you get up every 60 minutes to go to the bathroom or to walk around, in order to avoid any possible stiffness. When it comes to our spine, movement is key, so make sure you don’t forget that!

Quit smoking

Smoking is known to be a serious health risk, no matter the subject and no matter which area of your health we’re talking about. That’s settled. But did you know that smokers are more likely to experience back pain than those who don’t smoke?

The reason for this is that nicotine restricts blood flow to the disks in the spine, which causes them to dry out, crack, or rupture. Even more, smoking reduces the amount of oxygen in the blood, which is at fault for reducing the nourishment to the muscles and tendons in the back. So try smoking less and drinking more water!

Lighten how much you carry

Another common cause of back pain is improper or heavy lifting, but it doesn’t necessarily happen only to those who lift heavy boxes on the job. Mostly, it’s about those who have to carry a bulky laptop bag, suitcase, camera, or even a load of groceries that can cause strain on your back.

If it’s possible, try taking some weight off your shoulders and carrying less stuff, or at least learn how to distribute the weight to both sides of your body, or shift the weight from shoulder to shoulder. Even more, consider buying a rolling cart or bag with wheels to help you with heavier loads.

Stretch

Whether you’re standing, sitting, or lying down in one place for a longer period of time, it may harm your back. In order to relieve the strain, you have to get up whenever you can, walk around some time, or even do some simple stretches. By doing this, you’ll improve circulation to your back, and it can also ease any strains or aches that might occur due to inactivity.

Bottom line, back pains can be avoided if you remember a couple of things: to take your vitamins, to exercise as much as you can, and to avoid sitting in the same position for a longer period of time.

If you found this article to be useful, we also recommend reading: 10 ‘Healthy’ Habits That Are Damaging Your Teeth

Tags pain, tips

8 Easy Tips to Make Your Coffee Super Healthy

Post author By A.I.
Post date January 31, 2022
No Comments on 8 Easy Tips to Make Your Coffee Super Healthy

Many of us start our morning with a good, hot, well-deserved cup of coffee. It’s a good booster to help us begin our day, but not everyone knows that besides being an energy drink, it’s a healthy beverage.

A lot of scientists agree on the fact that it may even be one of the healthiest drinks in the world. Some researchers have even concluded that it may help lower the risks of liver diseases and prevent diabetes. If you are a coffee lover, you should know these helpful tips to make your coffee the healthiest drink you’ve ever had!

You won’t believe number 5!

coffee tips — Photo by Quality Stock Arts from shutterstock.com

1. Don’t drink it after 2 P.M.

Coffee is an amazing drink! We love it because of its incredible taste, it gives us a lot of energy and helps us make it through the day. That being said, it’s not a good idea to have another one after 2 P.M. It can have a bad influence on your sleeping schedule. And, if you didn’t know this, bad sleep will negatively affect your health.

Do you know how doctors always say that one of the key aspects of having a healthy lifestyle is good sleep? Well, they are right, and having an energy drink after 2 or 3 P.M. will interfere with it.

2. Don’t load it with tons of sugar

Doctors and scientists always say that sugar is the worst ingredient you can possibly have in your alimentation. It contributes to many illnesses and it’s far from healthy. Keep in mind that sugar is the main cause of diabetes and obesity, so, it’s best to avoid it as much as possible.

Many people are saying that coffee is bad for your body, but the thing that makes it harmful is adding sugar to it. In addition, it also takes away its natural taste and makes it less intense. Therefore, you should really reconsider the sugar quantities that you put into your coffee.

After all, it’s in your best interest.

Photo by everydayplus from shutterstock.com

3. Don’t go for just any brand

Sometimes, paying more money for a product is a must, especially when it comes to foods and drinks because more money can sometimes mean better quality.

There will always be less qualitative, yet affordable brands on the market, but make sure you choose the best product. You should go for an organic brand, something you know is safely made.

Why am I saying this? Well, some producers tend to spray the beans with chemicals that aren’t supposed to be eaten by us. It’s no surprise they tend to put toxic things on their crops, it’s a tale as long as time.

You should just try your best and avoid it.

4. Don’t drink too much coffee

That sounds like silly advice, doesn’t it? Yes, it does, but the key to enjoying a healthy beverage is moderation. If you are drinking too much coffee on a normal day, it can reduce its health benefits.

Too much caffeine can have several side effects, however, that varies from person to person. Make sure you know your own tolerance levels and you don’t cross any limits of yours. It’s important in life to have a balance in all sorts of things and activities.

That way you can enjoy stuff without facing negative effects of any kind.

5. Add some cinnamon

Cinnamon is a very good ingredient for your coffee, and that is for two reasons. Firstly, it gives an amazing taste and flavor to the whole beverage. And secondly, it has HUGE health benefits. Some studies have shown that cinnamon can slow the aging process, lower blood glucose in diabetes, and reduce free radical damage.

Cinnamon is one of the few ingredients that improve your condition, and has a heavenly taste! So, don’t waste any more time and buy as much cinnamon as you possibly can. It’s not every day that a good and tasty ingredient also happens to be extremely good for your body.

6. You shouldn’t use low-fat or artificial creamers

We know how delicious coffee can get if you add low-fat cream or milk to it. However, and you’re not gonna like this, it’s really not good for your body, especially if you use low-fat or artificial products.

These are usually highly processed, and their ingredients are far from good for your body. Go ahead and use natural products, since these are a better choice for your body and health. It may seem strange that a low-fat product can be worse for your body, but a full-fat one is the exact opposite.

But the thing is, they are low-fat because of the toxic ingredients they add to them. Choosing a product that’s from grass-fed cows will also prevent the risk of osteoporosis.

7. You should also add some cocoa

Just like cinnamon, cocoa has its health benefits. Scientists say that it can even reduce the risk of heart disease. But, besides that, the most important part is that it can be a tasty substitute for sugar.

So, if you’re a dark chocolate lover, you can just add some cocoa powder and have an amazing flavored beverage. Add some cinnamon to it, and just like that, your morning is complete. In addition, cocoa is a big plus, because it’s another example of a tasty ingredient with major benefits for your well-being.

Your drink will be better than what Starbucks has to offer!

8. Brew your coffee and use a paper filter

Brewed coffee has its disadvantages. It contains cafestol, and that means it can raise cholesterol levels in your blood. But there’s a way of making the situation better. By using a paper filter, it will lower the amount of cafestol.

That way it will let the beneficial antioxidants and caffeine pass through, making your beverage the best when it comes to health benefits. That buzz that you feel in the morning has its advantages and disadvantages, one of them being the high levels of cholesterol in your blood.

If you don’t have any paper filters, you can buy some here: Coffee Filters

Final Words

The bottom line is we love coffee, we’ve spent our entire lives drinking it, and we can’t imagine our mornings without it. What’s even more amazing about this drink is that there are ways of making it a healthy beverage.

It came as a surprise to us as well that these things can improve the drink, and our health as well. I mean we wouldn’t have been too fond of the idea that we should give up coffee as well, and so these tips are a helpful way of enjoying it.

If you liked this article, you may also like: 12 Signs You’re Not As Healthy as You Think

Tags beverages, tips

Can You Burn Calories If You Sweat? Here’s What Experts Say

Post author By Marian
Post date January 28, 2022
No Comments on Can You Burn Calories If You Sweat? Here’s What Experts Say

There are a lot of people who hate it when they sweat. It makes them feel uncomfortable and they might feel the urge to take a shower immediately. Of course, we are not talking about the sweat you have after a hard training session, but about the sweat that happens naturally on a daily basis. That’s the type of swear that drives people crazy!

However, when we are talking about the droplets of sweat that appear on your body after a long workout, things are a lot different. That is because people have an idea in their minds that if they sweat incredible amounts, it means that their exercise routine is working.

It is actually true? Can you burn more calories if you sweat?

It is actually quite logical because sweating means that your body is working to eliminate the toxins that it has, so that requires more energy than usual.

We are curious to know if perspiring a lot can actually help us burn more calories throughout the day, so in order to find out the answers we are looking for, we have decided to talk to several experts. If you want to find out what actually happens in your body when you sweat, keep reading!

Photo by Monika Wisniewska from shutterstock.com

What is the cause of sweat?

According to Thad E. Wilson, Ph.D., a professor in the department of physiology at the University of Kentucky College of Medicine, sweat is the way that your body cools itself down during the time you spend exercising or other types of heat stress.

As you already know, your body tends to sweat more when you are in hot weather or when you are doing a high-intensity workout. With that being said, it means that your body produces sweat in order to keep you from overheating.

Although it might be hard to believe, especially when you are doing a high-intensity interval training (HIIT) workout, your exercise routine itself doesn’t trigger your body to produce more sweat. As a matter of fact, physical activity causes an increase in your internal temperature, which sends signals to your body that it is time to perspire in order to cool itself down.

More sweat equals more calorie burn?

Unfortunately, the sweating process doesn’t affect the number of calories you are actually burning. Even though it is true that perspiring requires more energy to have the ability to carry the ions that are allowing water to go into the glands that are secreting it as sweat, it’s not making a big difference.

Long story short, the number of extra calories that you are burning when you are sweating doesn’t have a big impact on the way you feel overall or in terms of weight loss.

According to Gabbi Berkow, a certified personal trainer, when you are sweating, it means that your body is losing water weight, not body fat.

Even though it’s true that when you are losing weight all over your body it is actually a combination of body fat and water weight, what is most important is the fat percentage. If you can’t tell the difference, here is a more simple way. Think about a fad diet, like the military diet. This lasts for three days and it says that you can lose up to 8 pounds.

These are a lot of pounds in a short amount of time and it’s usually mostly water weight. It can make you appear smaller, but it is not sustainable. You can gain all the weight back, and even more, in a shorter period of time. This is why you shouldn’t focus on losing water weight but on maintaining a healthy and balanced lifestyle.

Physical activity and sweat

In general, physical activity is the best way to burn those calories. The more intense your workout is, the more calories you are going to burn. If you are using large muscle groups, like your quads and your glutes, your body will generate more sweat and will use more energy.

If we are comparing two workout sessions, such as an aerobic workout versus a weight-training session, you won’t see that much of a difference in terms of the calories burned. However, when you are doing more strength-based workouts, such as lunges, squats, push-ups, and deadlifts, your body will experience an afterburn effect, which is also known as excess post-exercise oxygen consumption (EPOC).

EPOC refers to the fact that your body will continue burning calories long after your workout ends. This doesn’t happen when you are doing cardio. Even though the number of calories burned during the cardio workout might be bigger than the number of calories consumed while doing a strength training session, when your workout is over, you won’t keep burning calories.

For example, if you did a cardio workout and burned 500 calories, the number stops at 500, even though you were drenched in sweat. On the other hand, if you are doing a strength training workout and it says that you burned 300 calories, the number will increase as the day goes on. According to some studies, your body can keep burning calories even 24 to 48 hours after your session is finished.

However, you are going to sweat more during the aerobic workout versus a strength one. If you are doing a weight training session and you are resting for a few seconds before jumping to the next set, you will see that you won’t need to towel off as much.

In conformity with Gabbi Berkow, this doesn’t mean that you didn’t get a good workout in or that you didn’t burn calories. This only means that your body temperature didn’t go up as much.

Regardless of the number of calories burned, or how much you’ve sweated, you need both styles of training in order to see results and to have a balanced life.

Everyone sweats, but in their own way

There is no doubt that everyone sweats but in their own way. For example, some people may need to change their shirts, while others are barely “glowing”. In conformity with Wilson, people who are living in hot weather are more likely going to perspire, due to the fact that their bodies will begin the cooling down process.

However, there are people who can start sweating even though they are in a colder climate. That is because everyone is different and you can’t compare people.

Berkow says that even though you sweat a lot during your workout, this is not an accurate indicator to measure how many calories you have burned. She gave an example for those who still don’t believe this. She suggests going on a walk on a warm day at 1-2 pm because you are more likely going to sweat, compared to the same walk on a colder and darker day. However, the number of calories burned can be approximately the same.

TAKEAWAY

The bottom line is that regardless of the physical effort you are putting in, the number of calories burned does not depend on how much you’ve perspirated. If you are interested in losing weight, you should focus on working out, including both strength training and cardio in your sessions, and eating in a caloric deficit.

What do you think about this topic? Did you know that sweat is not an important factor when it comes to the number of calories torched on a day? We are curious to know what you think, so make sure to let us know by leaving a comment in the section down below!

If you enjoyed reading this article, don’t forget to check this one out as well: 12 Signs You’re Not As Healthy As You Think!

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