Is it possible to walk 10,000 steps a day?

Walking is important not only for physical health but also for mental health. According to experts, to burn 500 calories a day, each person has to walk ten thousand steps. However, due to some work-behavior or compulsion, it may not be possible to walk like this.

This does not mean that it is impossible to walk 10,000 steps daily. If you want to stay fit, you need to achieve this goal.

Take three hundred steps daily

Keep in mind that no one can achieve the goal of walking 10,000 steps a day. Definitely need to plan a little for this. If you have been walking for some time during the day, practice walking three hundred steps daily.

For example, if you walk a thousand steps daily, add another three hundred steps. Now if you find it easy to walk 1300 steps, increase the other 300 steps. In this way, you can complete 10,000 steps by adding three hundred steps.

Walk near the house

Most people now use scooters or bikes to go to shops near their homes. Similarly, when going to the market or office, they park their car/bike in a place where they do not have to walk many steps. You need to change this habit. If you have to go near a house, walk instead of using a bike or scooter.

Use of stairs

Lifts are now available in offices or commercial buildings. People don't climb stairs, they use elevators. Some habits can be changed in this too. For example, using the stairs instead of the elevator. Let's say you walk about 40 steps up and downstairs daily.

Walk with pet January

Many people now keep dogs at home. Take the dog for a walk outside the house in the morning and evening. In this way, when you go out of the house for only 15 minutes, you will walk 1000 steps. It not only benefits your dog, but it also benefits your health.

Use of pedometer

A pedometer is a device that keeps track of the number of steps you take. You can put a pedometer on the watch or on the clock. It helps you set goals.

Causes and effects of hormonal imbalances

There can be many causes of hormonal imbalance. For example an unhealthy lifestyle, lack of nutrition, lack of exercise, wrong diet, excessive stress or age, etc. Eating the wrong foods and not exercising regularly can lead to hormonal imbalances. Hormonal imbalances have different effects on both men and women.

When there is an imbalance in hormone production due to lifestyle and eating disorders. At that time, different types of patients begin to surround themselves. Hormonal imbalances affect not only women but also men.

The male body also produces the hormones estrogen, progesterone, and prolactin. Of these, testosterone is one of the most important hormones in the male body.

Testosterone levels need to be maintained while maintaining proper body function.

Hormonal imbalances can lead to health problems such as scarring on the face, excessive hair growth, signs of aging, and reluctance to have sex.

Especially when men have hormonal imbalances, they have less irritability, less semen production, and less sexual desire, but there are many ways to balance hormones, such as taking medicines, yoga, exercise, and a nutritious diet.

Lifestyle changes

By making simple lifestyle changes, a man can control the hormonal imbalances in his body. Such as regular consumption of fresh vegetables and fruits and reduction in caffeinated beverages.

Reduce consumption of soybean-rich foods

Reduce consumption of soybeans and soy-based products. Because men do not need extra estrogen.

Soybeans are one of the best sources of phytoestrogens. The cellular structure of estrogen and phytoestrogens is similar. Therefore, men should not take an extra amount of this protein. Instead, you can focus on egg whites and low-fat dairy products.

Get enough sleep

Adequate sleep at night is essential for the overall health of the body. Getting enough sleep daily balances hormones through the brain and adrenal glands. Aim for eight hours of sleep each night to reduce the risk of various health problems caused by hormonal imbalances.

Exercise

The relationship between the growth of extra muscles in the body and high physical strength is due to the high levels of the hormone testosterone in the body. So if you are having muscle pain or feeling weak, you can get rid of this problem by exercising. So exercise at least four days a week.

What and what diet to take?

- Eat coconut oil. Its use balances the hormones in the body.

- Drink water, it hydrates the body and also reduces its stress level.

- Dried fruits contain a lot of protein. A protein diet is good for both men and women suffering from hormonal disorders.

- Also eat green vegetables and nuts and garlic. They contain a lot of carbohydrates and fiber which corrects hormonal imbalances.

- If you are a carnivore, eat fish. Include seafood in your diet. Tuna fish contains a lot of omega 3 fatty acids which balance the hormones in the body.

What are hormones?

Hormones are actually chemicals produced by a cell or gland that affects cells in other parts of the body. Hormones have a direct effect on the body's metabolism and immune system.

There are a total of 230 types of hormones in our body that regulate different functions of the body. Even the slightest change in any hormone is enough to affect metabolism. It transmits signals from one cell to another like a chemical messenger.