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Lifestyle Nutrition

NUTRITION: A METABOLIC TREATMENT FOR MENTAL ILLNESSES

Although medications and psychotherapy provide effective benefits to people with anxiety disorders, it still, often fails to achieve complete symptom resolution.

Anxiety disorders or any other neuropsychiatric disorders for that matter are often interlinked with underlying metabolic pathologies.

Neurological conditions and mental illnesses are characterized by metabolic disturbances such as insulin resistance, inflammation, and disturbance in the microbiome. Here lifestyle factors are key contributors. Thus it would make sense that mental illnesses deserve complementary lifestyle approaches!

This may be achieved through nutritional interventions.

Nutrition is a metabolic medicine indeed!

Microbiome-brain axis is a bidirectional relationship. Negative emotions can shift the gut ecosystem by the release of stress hormones and sympathetic neurotransmitters. Therefore, even if the current state of science does not enable precision medicine, it is still important to consider the role that positive feedback loops between the gut and brain may be playing in anxiety disorders.

Thus, the food you consume plays an important role in your mental health as well!

Chronic inflammation is a feature of almost all neurological and neurodegenerative disorders, including anxiety. Inflammatory markers like cytokines contribute to neurotransmitter imbalances in the brain (including, serotonin, dopamine, glutamate/GABA).

Refined sugars and processed vegetable oils, both can contribute to inflammation through myriad mechanisms.

Processed vegetable oils, such as corn oil and soybean oil, that contain high levels of the omega-6 fatty acids, linoleic acid, are likewise inflammatory. Having been stripped of the antioxidants that protect omega-6 fats in whole foods, the linoleic acid in processed vegetable oils incorporates into cells and tissue throughout the body, gets oxidized, and can initiate a vicious cycle of oxidation, insulin resistance, and inflammation that perpetuates metabolic and inflammatory diseases from the gut to the brain!

This can be treated well by changing the food you consume.

Elimination of refined sugars and processed vegetable oils from the diet, and their replacement with whole foods, is foundational for good physical, cognitive, and mental health.

Nutrients like omega-3 fatty acids, particularly the long-chain omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are potent anti-inflammatory signaling molecules that support the microbiome and are important in cognition and mental health.

Including more vitamin D in your routine will effectively help. In the brain, vitamin D regulates calcium homeostasis and ion channels, neurotransmitter levels, including dopamine and serotonin and the secretion of nerve growth factors as well. The benefits of vitamin D are also likely mediated by its role in shaping the microbiome and reducing inflammation.

Thus mental illnesses are metabolic diseases as much as they are psychological. Thus deserving a metabolic medicine like good nutrition!

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Lifestyle

BRAIN CHANGING EFFECTS OF EXERCISE

What’s the most transformative thing that you can do for your brain today? Exercise! Apart from its well known benefits, exercise also has amazing benefits for the brain which accelerates information processing and overall brain health!

 

While exercising, oxygen saturation and angiogenesis (blood vessel growth) occur in areas of the brain associated with rational thinking and as well as social, physical and intellectual performance.

Exercise drops stress hormones and increases the number of neurotransmitters like serotonin and norepinephrine, which are known to accelerate information processing.

 

It upregulates neurotrophins (brain-derived neurotrophic factor, insulin-like growth factor, and basic fibroblast growth factor)which support the survival and differentiation of neurons in the brain.

 

Research also suggests that regular exercise can increase the size of the hippocampus and prefrontal cortex, both of which are susceptible to neurodegenerative diseases such as dementia and Alzheimer’s.

So while exercising won’t completely prevent or cure normal cognitive decline in aging, doing it consistently can help reduce or delay the onset!

 

Keeping a diet rich in nutrients which also nourishes our neuron in parallel to exercise can produce better results!

 

For nutritional guidance and training consultations, start your journey with the best trainers in Delhi.

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Fitness Lifestyle Nutrition

PRESERVE YOUR MUSCLE MASS WHILE BURNING FAT!

Nothing feels more discouraging than seeing your muscle mass dropping as you lose fat. Here are a few tips to combat the same.

 

1)Try to maintain your training intensity as you cut down. As you cut down it becomes difficult to train at the same intensity. However, you should try to push as hard as possible to ensure that your muscles are working at their maximum potential

 

2)Base your caloric intake on your current body fat levels. The less body fat you have, you are more prone to muscle loss. If you have a high body fat percentage, you can make a larger deficit since you have more energy stores to tap into!

 

3) Avoid excess cardio- Doing excessive cardio while already being in a deficit is going to make it more difficult to maintain muscle during a cut. Added to this, excessive cardio decreases mTOR which is essential for muscle growth and increases AMPK which is catabolic and bad for muscle growth. Stick to low-impact cardio.

 

4) Have enough protein in your diet to ensure muscle protein synthesis!

 

For nutritional guidance and training consultations, start your journey with the best trainers in Delhi.

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Lifestyle

OBESITY IN KIDS: ON THE RISE?

Busy schedules can leave little time to make healthier meals or squeeze in some exercise.

 

Plus, modern life is sedentary. Kids often spend more time playing with electronic devices than actively playing outside. It is estimated that kids who spend a lot of time in front of screens are more likely to be overweight. Screen time also interferes with sleep. Kids who don’t get enough sleep are also more likely to be overweight.

 

Preventing kids from becoming overweight means making choices about how your family eats, exercises, and spends time together. Helping kids adopt a healthy lifestyle begins with parents who lead by example.

To keep kids of all ages at a healthy weight, take a whole-family approach. Make healthy eating and exercise a family affair. Get your kids involved by letting them help you plan and prepare healthy meals. Take them along when you go grocery shopping. Teach them how to make good food choices!

 

Change now for the better!

 

For nutritional guidance and training consultations, start your journey with the best personal trainers in Delhi

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Lifestyle

HYPERTHECOSIS: The underestimated cause of hyperandrogenism in women!

Masculinization in women is an undesirable effect of sex hormone diseases.

 

PCOD, being one of the most common causes nowadays, has a lot of attention.

 

One of the most overlooked causes of masculinization in women is hyperthecosis.

The symptoms are similar except that Hyperthecosis has more severe symptoms of virilization compared to PCOS. PCOS is a lifestyle disorder whereas Hyperthecosis is caused due to ovarian tissue growth (hyperplasia).

 

The solution to PCOS is pretty straightforward wherein the female needs to change her lifestyle habits(diet and exercise). Although for Hyperthecosis, this solution will help, it might also require medical/surgical intervention depending on the severity of the pathology.

 

For nutritional guidance and training consultations, start your journey with the best personal trainers in Delhi today!

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Lifestyle

Building tiny habits for a healthier lifestyle

Are you someone who wants to maintain a healthy work-life balance but struggle to cope because of an unfit body? Or, do you struggle with sleepless nights after a busy day at work? Today’s day and age, has led people to lead unhealthy lifestyles. Knowingly or unknowingly, we fail to take care of our health and wellness which leads to several problems. Some people suffer from a chronic back pain, while others go through variety of problems such as stress and anxiety, obesity, or diabetes. Even during the times of Covid, where leading a healthy life has been a rapidly increasing trend, sustaining this lifestyle is something that we are not good at.

 

So, where are we going wrong? Where does our motivation go? How do you achieve all your fitness goals? How do you sustain a healthy lifestyle? And just how do these fitness influencers and celebrities seamlessly inculcate fitness into their lifestyle? There’s one simple answer to all these questions – changing your habits! And at Odds by Asad, we have mastered the path to achieve this. We have adapted the model developed by Dr B. J. Fogg, who is a behavioural scientist at Stanford University, to our fitness programmes. His study emphasises the use of tiny habits to effectively change a lifestyle over time. Here’s how we make long-lasting change possible:

 

  1. Start with a tiny habit – In our day-to-day lives, we do several things. For eg: Using a lift instead of stairs to go home, hailing a rickshaw instead of walking to the vegetable market, so on and so forth. Analysing your behaviour and making a conscious effort to change it is the key to this step. It does not need to be a huge change and could be something as simple as doing 2 push-ups every time you wash your hands. We understand the importance of this step, analyse your fitness goals and curate a simple workout diet plan that will fit right in with your routine. 
  2. Level up and keep going – Our bodies work in amazing ways. Sticking to the example of doing 2 push-ups every time you wash your hands – after a few days, your body will get used to doing those push-ups and this chore will feel natural. You can then keep on increasing the number of push-ups every time you get used to them. Doing this, will help you level up and develop strong arms and chest. Similarly, your personal fitness trainer at Odds by Asad, will slowly increase the intensity of your workouts without it feeling rigorous.
  3. Celebrate your victories – The most enjoyable part of this routine, celebrating the achievement of your tiny habits. It could be anything that you enjoy. For eg: Doing a little victory dance every time you complete 2 push-ups. We know how to challenge you the right way and help you enjoy working out with us.

And there you have it, fitness with Odds by Asad in a nutshell – tiny habits that are sustained over time to create a change in your body that lasts for a lifetime.