Why Don't Facts Change Our Opinion

 Why Don't Facts Change Our Opinion?

 

Economist JK Galbraith once wrote: When faced with the choice of changing your mind or proving that you don't have to, most people engage in proof.

Leo Tolstoy had more courage. - The most difficult subject can be explained even by the most stupid person if he has no idea about it yet. But even the most intelligent people cannot articulate the simplest things while firmly believing that they already know without a doubt what lies ahead.

Why don't the facts change our opinion? However, why would anyone continue to believe false or false beliefs?

The logic of false belief

In order for man to live, he needs a certain degree of accurate worldview. When your model of reality is so different from the real world, you struggle to take effective action every day.

But truth and accuracy are not the only things that are important to the human mind. People likewise appear to truly want to have a place.

I wrote in Atomic Habits - Humans are beasts of burden. We want to fit in with others, connect with others, and gain the respect and approval of our colleagues. Such processes are necessary for our survival. For a large portion of our evolutionary history, our progenitors lived in ancestral units. Separation from the tribe or worse, exile was a death sentence.

Understanding the truth of the situation is important, but so is staying part of the tribe. These two desires often work well together, but sometimes conflict.

In many situations, social communication actually helps us in everyday life more than understanding the truth of certain facts and ideas. As Harvard University psychologist Steven Pinker says: One of the functions of the mind is not to look to the believer for its beliefs but to have the greatest number of allies, supporters, or maybe having a belief that leads to the disciples' beliefs that are more likely to Very true

We don't believe things because they are always right. Sometimes we believe things to make ourselves look good to the people we love.

Kevin Shimler wrote, which I thought summed up well: - If the brain expects to be rewarded for accepting a particular belief, it will happily do so, so it doesn't really care where the reward comes from or whether it is practical. Is. from colleagues), or a combination of the two.

 Deceptions can be helpful from a social perspective, regardless of whether they are not valuable in the genuine sense. I might call this approach "factually wrong, but socially correct" because I can't think of a better term for it. When faced with a choice, people often choose friends and family over facts.

This insight not only explains why we keep our mouths shut at dinner parties or roll our eyes when our parents say something offensive, but it also helps us change the minds of others. It also shows a better way.

Facts do not change our opinion. There is friendship

Convincing someone to change their opinion is actually the process of persuading the tribe to change. If you let go of your beliefs, you risk losing social connections. You can't expect anyone to change their mind if you destroy society as well. You have to give them a place to go. No one wants their worldview to fall apart if loneliness sets in.

The method for altering individuals' perspectives is to get to know them, coordinate them into your clan, and bring them into your circle. Now they can change their beliefs without the risk of social abandonment.

British philosopher Alain de Button suggests that you should only share a meal with someone who disagrees with you.

Sitting at a table with a group of strangers has the odd advantage of making it a little harder to hate them with impunity. Ethnic prejudices and antagonisms foster abstraction. But the closeness required for dining - handing over a plate, unfolding a napkin at the same time, asking a stranger to hand over salt, etc. - is not something that a foreigner in unusual clothes and speaking a certain language can do in his own way. It distorts our ability to maintain this belief. Individuals in a unique way should be sent home or beaten. None of the large-scale political solutions proposed to settle ethnic conflicts are as effective in promoting tolerance among suspicious neighbors as forced dinners together.

Perhaps it is the distance that creates tribalism and enmity, not differences. As familiarity increases, so does understanding. I'm helped to remember Abraham Lincoln's words, I could do without that man. I really want to realize him better.

Facts do not change our opinion. Friendships do.

Belief spectrum

Years ago, Ben Casnocha told me an idea that I still can't shake. It's the people we agree with on 98% of the issues that are most likely to change our minds.

If someone you know, like, and trust believes in a radical idea, you're more likely to give it merit, and value, and consider it. You already agree with them in most areas of your life. You might want to change your mind about this as well. But when someone so different from you comes up with the same radical idea, it's easy to dismiss that person as a weirdo.

One way to visualize this difference is to map beliefs on a spectrum. If you divide this spectrum into units of 10 and find yourself in position 7, there is no point in trying to convince someone in position 1. The gap is too wide. When you are in position 7, it is better to spend time connecting with people in positions 6 and 8 and gradually draw them towards you.

The most intense debates often occur between people on opposite ends of the spectrum, but learning often comes from those closest to you. The closer you get to someone, the more likely it is that a belief or two that you don't share will creep into your mind and shape your way of thinking. The further an idea is from its current position, the more likely it is to be completely rejected.

When it comes to changing people's minds, it is very difficult to jump from one side to the other. You can't jump the spectrum. You have to pull it down.

Ideas that are completely different from the current worldview feel dangerous. What's more, the best spot to ponder undermining thoughts is in a harmless climate. As a result, books are often a better vehicle for changing beliefs than conversations and debates.

In conversation, people should carefully consider their posture and appearance. They want to save face and not look stupid. When faced with a series of uncomfortable truths, we often tend to double down on our current situation rather than admit our mistakes.

Books resolve this tension. With books, the conversation takes place in one's mind without the risk of being judged by others. It's easier to open up when you're not feeling defensive.

Controversy is like a head-on attack on a person's identity. Reading a book is like planting the seed of an idea in one's brain and letting it grow on its own. There is enough fighting going on in one's head when trying to overcome existing beliefs. They don't have to fight you either.

Why wrong ideas persist

Another reason for the persistence of bad ideas. That's because people keep talking about this idea.

Silence is death to every thought. Ideas that are never spoken or written down fade away with the person who came up with them. Ideas are remembered only when they are repeated. They are only believed when repeated.

We have already mentioned that people repeat ideas to show that they are part of the same social group. But there is an important point that most people are unaware of.

People also repeat it when they complain about bad thoughts. Before you can critique an idea, you have to refer to it. You repeat ideas that you want people to forget, but of course, they can't because you keep talking about them. The more you rehash an ill-conceived notion, the more probable individuals will trust it.

Let's call this phenomenon Keller's Law of Regression. The number of individuals who accept a thought is straightforwardly connected with the times it has been rehashed in the previous year, regardless of whether the thought is off-base.

Every time you attack a bad thought, you feed the monster you want to destroy. As one Twitter employee wrote, every time you retweet or quote an angry person's tweet, it helps them. BS spreads them. Hell is silence for the thoughts you moan. Have the discipline to give it to them.

Better to invest your energy shielding smart thoughts than battling ill-conceived notions. Take the necessary steps not to relax around sorting out why misinformed contemplations are terrible. You only fan the flames of ignorance and stupidity.

The best thing that can happen to an unrealistic thought is that it is ignored. The best thing good ideas do is share them. I remembered the words of Tyler Cowen. Spend as little time as possible talking about other people's mistakes.

Feed the good ideas and let the bad ideas wither.

The Intellectual  Soldier

I know what you are thinking. - James, are you serious? Should I leave these idiots alone?

Let me be clear. I'm not saying that pointing out mistakes or criticizing bad ideas is never helpful. Yet, you need to ask yourself, What is your purpose?

Why would you want to criticize a bad idea in the first place? Maybe you want to criticize bad ideas because you think the world would be a better place if fewer people believed in them. In other words, they believe that the world would be a better place if people changed their minds about some important issues.

I don't think you need to criticize others if your goal is to actually change your mind.

Most people insist on winning, not learning. As Julia Golf aptly puts it, people often act more like soldiers than scouts. Soldiers make clever attacks to defeat those who are different from them. Winning is an emotional act. Scouts, on the other hand, are like intellectual explorers who slowly try to map the earth with others. Curiosity is the driving force.

If you want people to accept your beliefs, you have to act like a scout, not a soldier. At the heart of this approach is a question beautifully posed by Thiago Forte. Do I have to win to continue the conversation?

First, be kind, then be right

 The famous Japanese essayist Haruki Murakami once composed: Consistently recollect that triumphant a contention implies smashing the truth of the individual you are contending with. Losing reality hurts, so be gentle even when you're right.

At this moment, it's easy to forget that our goal is to connect, collaborate, befriend, and integrate them into our tribe. We are so caught up in winning that we forget to communicate. It's easy to spend more energy labeling people than working with them.

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The Top 6 Enhancements For Muscle Development Authorities On The matter Agree

 

The Top 6 Enhancements For Muscle Development Authorities On The matter Agree

After high-intensity training, your muscles need rest and recovery. For this, you need to know what kind of products to consume when doing strength training or light sports for muscle building. It's not enough to just practice or promote, so a sensible supplement routine should be part of the process. A variety of muscle-building supplements are available these days to help with post-workout recovery. Here is a rundown of the most valuable ones:

Protein consumption

We all know that protein is an important part of our diet and is found in our organs, cells, skin, and hair. As such, they should be an integral part of your workout routine. For post-workout muscle recovery, you can choose Rule 1 protein powder, which can add the fuel your muscles need. The best option is to consume immediately after training. Its advantage is that it does not contain sugar or cholesterol. Eating enough protein is essential for healthy muscle growth and recovery, so don't hesitate to consume it regularly.

keratin

Another supplement you need for muscle growth is creatine, which you've probably already recommended to your trainer and friends. It is an amino acid that is produced naturally in vital organs such as the liver, pancreas, and kidneys. Creatine can be obtained through dietary supplements and consumption of seafood and red meat, but it can also be used as a popular training supplement. Choose creatine monohydrate to help increase strength and muscle mass and support athletic performance.

Omega 3.

Omega-3 fatty acids have many health benefits. Improves immune system function, blood regulation, and neuromuscular function. There are different types that work best for muscle growth, so talk to an expert.

It is clear that omega-3 acid supplements have great potential to support muscle growth and recovery, so take them as prescribed by your doctor. For example, the most popular is fish oil. It's good for your health, but it doesn't taste the best. So keep it in a dull and cool spot.

Vitamin D

Another important supplement for healthy muscle growth is vitamin D. Vitamin D is produced in the body by the ultraviolet rays of the sun and helps to store and use energy in the body. This vitamin is commonly found in fatty fish, meat, and dairy products and supports our bones and immune system.

In addition, it is essential for sports performance and muscle growth and repair. Also, a lack of this vitamin can cause fatigue and muscle loss, so if you feel this way, you may have a vitamin D deficiency. However, if you live in an area that doesn't get enough sunlight, you may be deficient in vitamin D. Since vitamin D is abundant in the body, its regular intake through supplements is recommended.

Beta-Alanine

It is also an amino acid that our body produces naturally and is a very popular muscle-building supplement these days. For example, our muscles contain a protein-building block called carnosine that helps them during long workouts. Beta-alanine is the main component of carnosine, and taking beta-alanine supplements increases the production of carnosine in the body.

Taking 4-6 grams of beta-alanine for 2 or 4 weeks can help improve exercise performance. It also reduces exercise fatigue and helps your body and muscles recover. So make it a part of your daily routine.

Weight Gainer

People who want to build muscle often choose to consume more calories in order to build muscle in a healthy way. It can be achieved if you have a healthy diet rich in protein and avoid fatty and sweet foods. However, if you don't want to build muscle this way, you can also opt for weight gain supplements or supplements that provide more protein and calories and are suitable for people with fast metabolisms who struggle to gain weight.

Weight gainers are often purchased in the form of shakes that are loaded with protein and carbohydrates. Its high protein and carbohydrate content makes it ideal for pre-and post-workout consumption.

Finally, these are some of the basic supplements that have been proven to help with muscle growth, but there are others that can help. However, before deciding on any of these, consult your doctor to find out which supplement is best for your body and can provide maximum benefits without causing unnecessary side effects.

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Easy Food Art Guide To Cooking Fresh Garden Idlis And Uttapam At Home

 Easy Food Art Guide To Cooking Fresh Garden Idris And Uttapam At Home

Eat with your eyes first This means that our vision plays an important role in our understanding of the concept of food. The appearance of a dish can have a great impact on the overall dining experience. The way chefs experiment with color, presentation, presentation, and overall aesthetics of their food excites us and makes us want to taste the food.

A nice-looking food palette can increase hunger through a psychological process called the "radial phase response. This process is a series of preparatory reflexes that occur in your body when you see, smell, or think about food. It begins with the stimulation of appetite followed by the expectation of pleasure from consuming food.

Saliva is the ultimate battle. Just by looking at food that looks appetizing, our brain signals our salivary glands to produce saliva in preparation for digestion. The Art of Food Styling award goes to Delhi-based food artist Surabi Sagar, who has come up with a collection of exquisite and sensational recipes. In an exclusive interview, Segal reveals her plant-based recipe inspiration, as well as some quirky recipes you'll want to try.

I grew up in Dehradun, where fresh local produce is abundant. My dad generally grew a little kitchen garden with new spices and vegetables. Plus, my mother and grandmother were good cooks who turned all these vegetables into finger-licking delicacies. Taking cues from her family's traditional cooking, this food blogger has carved a niche for herself in her food design skills.

Reviewing @supaintsonplates, his compelling content is creative and clean, with a genius combination of hummus, soup, Idlis, and uttapam topped with fresh herbs. He continues: - Incorporating fresh ingredients into recipes is a way of life for me and it comes easily. Also, my mother is a painter and my father is a poet, so art and poetry can be seamlessly integrated into my work, which I think I have genetically.

Fresh ingredients inspire all her recipes and she hopes everyone wants to cook with more fresh ingredients. He began this journey with the desire to let people see the beauty and vitality that these ingredients bring to the table.

How therapeutic has this style of cooking been for you?

Since I work alone, I find my work very meditative. I spend hours making recipes and videos and most of the time I can't remember where that time went. When I am in a stressful or difficult situation, I find that work helps me a lot. I feel like my job is my escape and my safe place. That's why I have refused to have a team despite working hard. I wanted my content to be pure and unadulterated so that I could connect with my audience on a deeper level.

What tips do you have to share with those trying to prepare and serve food?

To anyone looking to experiment with food style, I always say that while you may be inspired by other people's work, you should work on developing your own style. An important tip that will help you create beautiful food plates is not to overcook the food. Bright food not only tastes good but also looks attractive in photos.

Use white/beige plates as a base for cooking. Don't use colorful plates with flashy designs because the food will get lost. Keep recipes simple and uncomplicated for easy cooking and styling. Use fresh local ingredients as much as possible. You can not only nourish your body but also transform your food into colorful and unique dishes.

If you want to photograph food, don't invest in an expensive camera right away. First, learn how to cook and cook, then use your high-quality cell phone to take photos of your cooking. Repeat this for a few months until you're happy with your style and are sure it's something you want to pursue seriously. Once you're confident, you can invest in gear, cameras, boards, and more.

Instant Lava Idli Recipe

Preparation time: 30 minutes

Cooking time: 20 minutes

Materials:

2 cups mule/sooji

Card 2 cups

1 glass of water

Salt to your liking

1/2 teaspoon of baking soda

1 tablespoon of oil (for greasing the idler base)

To process:

1 tablespoon bell pepper (finely chopped)

1 tablespoon red pepper (finely chopped)

1 tablespoon of yellow pepper (chopped)

1 tablespoon purple cabbage (finely chopped)

Method:

1. Stir the curd in a bowl. Add the veins and salt and mix the batter well.

2. Let the mixture sit for 30 minutes.

3. Add baking soda and mix well. The mixture should be the consistency of a pancake (not too thick, not too thin).

4. Grease the idli mold and pour the idli mixture.

5. Be creative in your design by topping with fresh vegetables.

6. Steam for 12-15 minutes or until cooked.

7. Unmold and enjoy.

How to make coconut and cucumber chutney

Preparation time: 20 minutes

Cooking time: 10 minutes

Materials:

1/2 cup fresh coconut

1/2 inch piece of ginger

1/2 seedless cucumber

Salt to your liking

2 tablespoons of fresh coriander

The right amount of green chili pepper

Roasted chana dal 1 tbsp

1/4 cup of water

1/2 lemon juice

Black pepper 5-6

Ingredients for baking:

1 tablespoon of ginger oil

Red/green pepper

1 tablespoon of mustard seeds

Cumin 1 tablespoon

5-6 curry leaves

Method:

1. Transfer all ingredients to an electric mixer. Mix until a good consistency is obtained.

2. Transfer the contents to a bowl.

3. Next, prepare for baking.

4. Add oil to the pan.

5. When hot, add mustard and cumin.

6. After the seeds crackle, add green chilies and curry leaves.

7. Stir for a few seconds and remove from the stove.

8. Cover the chutney with this batter and refrigerate until serving.

Uttapam recipe

Preparation time: 8 hours

Cooking time: 10 minutes

Materials:

Ragi 1/4 cup

1 cup of idli rice

1/4 cup of urad dal (white)

1/4 cup poha

1 teaspoon of methi

Method:

1. Wash the rice, ragi, and uradal well.

2. Transfer to a large container containing metis seeds and soak in water for 5-6 hours.

3. After 6 hours, empty the water and add the seeds along with poha and a little water to the blender to make a paste.

4. Continue adding water slowly until you get a pancake-like batter.

5. Transfer to a container, add salt, cover, and leave in a warm place overnight.

6. You can also store it in the microwave or oven.

7. After 7-8 hours, the dough is fermented and ready to prepare idlis, dosa, uttapam, etc.

8. To prepare Uttapam, grease the pan with oil and add 2 tablespoons of batter and spread it a little.

9. Cover with your favorite vegetables and cook until both sides are crispy.

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The Best Foods To Boost Immunity

 The Best Foods To Boost Immunity

A strong immune system helps maintain a person's health. Berries, fatty fish, turmeric, kefir, and other foods provide nutrients that support your immune system.

The invulnerable framework is comprised of organs, cells, tissues, and proteins. Together, they carry out body processes that fight pathogens such as viruses, bacteria, and foreign substances that cause infection and disease.

When the immune system comes into contact with pathogens, an immune response occurs. The immune system releases antibodies that bind to pathogen antigens and destroy the pathogen.

 Remembering specific food sources for the eating routine can reinforce an individual's resistant reaction. Read 15 foods that boost your immune system.

Which foods strengthen the immune system?

A wholesome and adjusted diet assumes a significant part in keeping up with well-being. The following foods can help strengthen your immune system.

1. Blueberry

Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties and helps strengthen the immune system. A 2016 report found that flavonoids assume a significant part in the resistant protection arrangement of the respiratory plot.

Specialists found that individuals who ate flavonoid-rich food sources were less inclined to get upper respiratory lot diseases and colds.

2. Dark chocolate

Dark chocolate contains an antioxidant called theobromine, which may help boost your immune system by protecting your body's cells from free radicals.

Free radicals are molecules produced when the body breaks down food or comes into contact with pollutants. Free radicals can damage body cells and cause disease.

Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it's important to consume it in moderation.

3. Turmeric

Turmeric is a yellow zest that many individuals use in cooking. It is also included in some alternative medicines. Consuming turmeric may improve a person's immune response. This is due to the properties of curcumin in turmeric. According to a 2017 review from a reputable source, curcumin has antioxidant and anti-inflammatory properties.

4. Fatty fish

Salmon, tuna, sardines, and other oily fish are rich in omega-3 fatty acids. A reliable source of information.

A 2014 report found that long-term consumption of omega-3 fatty acids may reduce the risk of developing rheumatoid arthritis (RA).

Rheumatoid arthritis is a chronic autoimmune disease that occurs when the body's immune system mistakenly attacks healthy parts of the body.

5. Broccoli

Broccoli is another source of vitamin C. It also contains strong antioxidants such as sulforaphane. For these reasons, eating vegetables regularly is a good choice to support a healthy immune system.

6. Sweet potato

Sweet potatoes are rich in beta-carotene, an antioxidant that gives potatoes their orange skin.

Beta-carotene is a source of vitamin A. In addition to contributing to skin health, it may also provide protection against skin damage from ultraviolet (UV) rays.

7. Spinach

Spinach might help your resistant framework since it contains numerous fundamental supplements and cell reinforcements, including:

flavonoid

Carotenoid

Vitamin C

Vitamin E

Vitamins C and E are your main source to help support your immune system.

A reputable source of research also suggests that flavonoids may help prevent colds in healthy people.

8. Ginger

People use ginger in various dishes and desserts as well as in tea.

Studies show that ginger has anti-inflammatory and antioxidant properties and may have health benefits. However, more research is needed to confirm whether it can effectively prevent the disease.

9. Garlic

Garlic is a common home remedy for colds and other ailments.

One reputable source reviewed whether taking a garlic supplement containing allicin reduced the risk of catching a cold.

The group of participants who took the placebo got more than twice as many colds as those who took the garlic supplement. However, the researchers concluded that more research is needed to determine whether garlic helps prevent colds.

10. Green tea

Green tea contains very little caffeine and can be used as a substitute for black tea or coffee. Drinking it may also strengthen your immune system.

Like blueberries, green tea contains flavonoids that might decrease the danger of colds.

11. Kefir

Kefir is a fermented drink that contains live cultures of bacteria that are beneficial to health.

Early research suggests that drinking kefir may boost your immune system. According to a 2017 review by a reputable source, various studies have shown that regular consumption of kefir can:

Fight against bacteria

Reduce inflammation

Increase antioxidant activity

Most of the studies that support this have been done on animals or in the lab. Scientists need to accomplish other things examination to comprehend how kefir forestalls sickness in people.

12. Sunflower seeds

Sunflower seeds are a tasty expansion to servings of mixed greens and breakfast bowls. They are a rich wellspring of vitamin E, a cell reinforcement.

Like other antioxidants, vitamin E improves immune system function, which is a reliable source. It does this by fighting free radicals that can damage cells.

13. Almonds

Almonds are also a good source of vitamins. It also contains manganese, magnesium, and dietary fiber.

A handful or a quarter cup of almonds is a healthy snack that is good for your immune system.

14. Orange or kiwi (kiwi)

Oranges and kiwis are excellent sources of vitamin C, which many people turn to when they feel the onset of a cold.

Scientists don't yet know exactly how it helps, but vitamin C may shorten the duration of cold symptoms and improve the function of the human immune system.

15. Red bell pepper

Red bell peppers are a great alternative source of vitamin C for those who want to avoid the sugar found in fruit.

Studies on cooking methods have shown that frying or roasting preserves the nutritional content of red peppers better than steaming or boiling.

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12 FOODS YOU SHOULD EAT DURING PREGNANCY

 12 Foods You Should Eat During Pregnancy

Protein, calcium, iron, and additional essential vitamins should be consumed during pregnancy. You can get these by eating a variety of lean meats, seafood, whole grains, and plant-based foods. Are you pregnant? I'm hungry? Are you looking for a snack that both your tummy and your baby will love? You probably hear it often. Eating healthy foods during pregnancy is essential.

We're here to turn your pantry into a one-stop shop for healthy and delicious foods to give your baby the best start in life.

When creating a healthy eating plan, you may want to focus on whole foods that give you extra benefits during pregnancy, including:

Protein

*Vitamins and minerals

* Types of healthy fats

* Complex carbohydrates

* Fibers and liquids

Here are 13 super nutritious foods to eat during pregnancy to ensure you meet your nutritional goals.

1. Dairy products

During pregnancy, you need to consume more protein and calcium to meet the needs of your growing baby. Dairy products such as milk, cheese, and yogurt must be registered.

Dairy items contain two great proteins: casein and whey. Dairy products are the best nutritional sources of calcium and provide large amounts of phosphorus, B vitamins, magnesium, and zinc.

Yogurt, especially Greek yogurt, contains more calcium than other dairy products, which is especially beneficial. Some varieties also contain probiotic bacteria that support digestive health.

If you are lactose intolerant, you may be able to tolerate yogurt from your trusted source, especially probiotic yogurt. Talk to your doctor to see if you can get tested. A world of yogurt smoothies, parfaits, and milkshakes may be waiting for you.

Foods in this group include lentils, chickpeas, beans, peas, soybeans, and peanuts (also called all kinds of great recipe ingredients).

Vegetables are a splendid plant-based wellspring of fiber, protein, iron, folate, and calcium, all of which your body needs a more noteworthy measure of during pregnancy.

Folic acid is one of the most essential vitamins of group B (B9). It is very important for you and your baby, especially in early pregnancy and even before.

You need at least 600 micrograms (mcg) of folic acid per day, but it's difficult to get this amount from food alone. But adding legumes along with a doctor-recommended supplement can help you reach your goals.

Legumes are also generally very rich in fiber. Some of its types are also rich in iron, magnesium, and potassium. Consider adding vegetables to your eating regimen, for example, serving entire grain toast with hummus, dark bean taco salad, or lentil curry. 

3. Sweet potato

Sweet potatoes are not only delicious and can be cooked in 1,000 ways, but they are also rich in beta-carotene, a plant compound that your body converts to vitamin A.

Vitamin A is essential for your baby's growth. Beware of consuming too many animal sources of vitamin A, such as organ meats. Consuming large amounts may cause poisoning.

Fortunately, sweet potatoes are an excellent source of beta-carotene and plant fiber. Fiber assists you with feeling full longer, diminishes glucose spikes, and works on stomach-related well-being (extraordinary for stoppage during pregnancy). 

For a great breakfast, try sweet potatoes as a base for your morning avocado toast.

4. Salmon

Smoked salmon on a whole wheat bagel, grilled teriyaki and pesto crust is a welcome addition to the list. Salmon is rich in omega-3 essential fatty acids and has many benefits.

Seafood contains a large amount of these substances, which help the formation of the brain and eyes of the child and help to prolong the pregnancy period.

But wait a minute. Have you ever been told to limit your seafood intake because of the mercury and other contaminants found in mercury-rich fish? You can still eat fatty fish like salmon.

Fish with high mercury content to avoid include:

Swordfish

shark

mackerel herring

Marlin

Big eye tuna

Tilefish from the Gulf of Mexico

In addition, salmon is one of the few natural sources of vitamin D that most of us are deficient in. It is important for bone health and immune system function.

5. Eggs

These super-edible eggs are the ultimate health food because they contain small amounts of almost every nutrient you need. A large egg contains about 80 calories, good protein, fat, and many vitamins and minerals.

Eggs are an excellent source of choline, an essential nutrient during pregnancy. This is important for your baby's brain development and helps prevent developmental disorders of the brain and spine.

A whole egg contains approximately 147 milligrams (mg) of choline, which is close (though not enough) to the current recommended amount of 450 mg of choline per day during pregnancy. More research is underway to determine if there is.

 Here are probably the best ways of cooking eggs. Try it in a spinach feta wrap or chickpea scramble.

6. Broccoli and dark leafy greens

It's no surprise that dark green vegetables like broccoli, kale, and spinach are loaded with the nutrients you need. Even if you don't like to eat it, you can mix it into a variety of foods.

Its benefits include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folic acid, and potassium. They are a treasure trove of green bounty.

Adding plenty of green vegetables is an effective way to provide vitamins and prevent constipation due to dietary fiber. Vegetables are also associated with a reduced risk of low birth weight babies.

Attempt this Florentine recipe with fried eggs, or mix spinach into a green smoothie and you won't have the foggiest idea about it's there.

7. Red meat and protein

Lean hamburgers, pork, and chicken are great wellsprings of top-notch protein. Beef and pork are also excellent sources of iron, choline, and other B vitamins, all of which you need during pregnancy.

Iron is a fundamental mineral involved in red platelets as a component of hemoglobin. As your blood volume expands, you will require more iron. This is especially important in late pregnancy.

Low iron levels in early and mid-pregnancy can lead to iron-deficiency anemia, an increased risk of low birth weight babies, and other complications.

Getting enough iron through diet alone can be difficult, especially if you are a meat eater, vegetarian, or vegan. However, for those who can, regular consumption of lean red meat can increase the amount of iron in the food.

Pro tip: Combining vitamin C-rich foods like oranges and peppers with iron-rich foods may increase absorption.

Top a turkey burger with vitamin C-rich tomato slices or make a steak and mango salad.

 8. Berries

Berries pack a lot of nutrients into that little package, including water, healthy carbs, vitamin C, fiber, and antioxidants.

Berries have a relatively low glycemic index and do not cause a significant increase in blood sugar.

Berries are a great snack because they contain water and fiber. Rich in flavor and nutrients, but relatively low in calories.

Some of the best berries to eat during pregnancy include blueberries, raspberries, goji berries, strawberries, and acai berries. Check out this blueberry smoothie for inspiration.

9. Whole grains

Unlike refined grains, whole grains are rich in fiber, vitamins, and plant compounds. Consider oats, quinoa, brown rice, wheat berries, and oats instead of white bread, pasta, and white rice.

Some whole grains, such as oats and quinoa, also contain significant amounts of protein. It also provides several nutrients that pregnant women often lack, such as B vitamins, dietary fiber, and magnesium.

There are many ways to add whole grains to any meal, but we especially like this roasted sweet potato and quinoa bowl.

10. Avocado

Avocado is a rare fruit that contains a lot of monounsaturated fatty acids. It creates a rich, buttery flavor that's perfect for adding depth and creaminess to your dishes.

It is also rich in dietary fiber, B vitamins (especially folic acid), vitamin K, potassium, copper, vitamin E, and vitamin C.

Avocados are great during pregnancy (and always) because they're loaded with healthy fats, folic acid, and potassium.

Healthy fats help build your baby's skin, brain, and tissues, and folic acid may help prevent developmental abnormalities of the brain and spine, such as neural tube defects and spina bifida.

Potassium may help relieve leg cramps, a side effect of pregnancy for some women. In fact, avocados contain more potassium than bananas.

Try it in guacamole, salads, smoothies, on whole grain toast, or as a substitute for mayonnaise or sour cream.

11. Dried fruit

Dried fruits are generally rich in calories, fiber, and various vitamins and minerals. Dried fruit contains the same amount of nutrients as fresh fruit in a much smaller form without water.

One serving of dried fruit provides the highest recommended intake of many vitamins and minerals, including folic acid, iron, and potassium.

Plums are plentiful in fiber, potassium, and vitamin K. Plum is a natural laxative and is very useful for constipation. Dates are wealthy in fiber, potassium, iron, and plant compounds.

However, dried fruits also contain large amounts of natural sugars. Avoid sweet foods that contain a lot of sugar.

Dried fruit can help increase your calorie and nutrient intake, but consuming more than one serving at a time is not recommended.

Try adding a small amount to a mix of nuts and seeds for a protein- and fiber-rich snack on the go.

12. Fish liver oil

Cod liver oil is made from the liver of oily fish, usually mahi mahi. It is rich in omega-3 fatty acids EPA and DHA, which are essential for the development of the brain and eyes of the fetus.

Fish oil supplementation may prevent preterm labor and may be beneficial for fetal eye development.

Cod liver oil is also rich in vitamin D, but many people do not get enough vitamin D. For those who don't eat seafood regularly or don't have omega-3 and vitamin D supplements, it can be very helpful.

One serving of cod liver oil (1 tablespoon or 15 mL) provides more than the recommended daily amount of omega-3, vitamin D, and vitamin A.

However, excessive production of vitamin A can be dangerous for babies, so it is not recommended to take it more than once a day. High levels of omega-3 may also have a blood-thinning effect.

Low-mercury fish like salmon, sardines, canned light tuna, and pollock can also help you reach your omega-3 goals.

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CARDIOLOGISTS SUGGESTED THREE(3) SUITABLE EXERCISES FOR A HEALTHIER HEART

 Cardiologists Suggested Three(3) Suitable Exercises For A Healthier Heart

 

From aerial yoga to TikTok workouts, trapeze lessons, and advanced fusion classes like Piloxing, there's plenty of fitness for anyone who wants or is motivated to move.

Researchers say it's a growing trend, in part because people are eager to discover and engage in exercises that can improve their health during pandemic quarantines. A 2022 study found that enjoyment was more likely to keep people engaged in certain types of exercise, especially if they needed to set specific goals that they could work towards improving.

Whether it's to improve bone density, muscle strength, or mental health, we all have different reasons for exercising, but it's safe to say that heart health is a very universal desire that we all share. According to leading cardiologists, incorporating exercise into your daily routine can do wonders for your heart health. It's all about practicing with the right balance.

Jessica Hennessy, MD, Ph.D., a sports cardiologist and cardiovascular specialist at New York University-Presbyterian/Columbia Irving Medical Center, is The Healthy @Reader's Digest, which helps keep your heart strong and prevent heart disease. It shows you three easy ways to get your exercise routine going. Improves recovery in the event of a cardiac event.

The Best Exercises For Heart Health

Aerobic Exercise

The heart is a muscle. Like any muscle, the more you work it, the stronger it gets, says Dr. Hennessy. The way I like to think about how aerobic exercise strengthens the heart is that it prepares the heart to deal with stress on the body,- he explains. By "training" the heart can process stress in a positive way.

In addition, aerobic exercise often referred to as aerobic exercise helps with weight management, improves circulation, and prevents arterial damage caused by high cholesterol, high blood sugar, and high blood pressure. Slow down... All these keep your heart healthy and reduce the risk of a heart attack. Cardiovascular disease.

The American Heart Association (AHA) recommends that adults get at least the following:

150 minutes of moderate-intensity aerobic exercise per week,

or 75 minutes of intense activity,

or a combination of both.

To that end, Dr. Hennessy says that a slow and steady increase in physical activity is the best way to train the heart muscle, so use your heart rate as a guide to avoiding overexertion. I suggest.

Your maximum heart rate (the highest heart rate considered safe) is 220 minus your age. In general, we aim to:

50% to 70% maximum for moderate intensity

70% to 80% of maximum intensity.

Moderate-intensity exercise includes brisk walking (at least 2.5 miles per hour), tennis, gardening and dancing, singles, etc.,- she says. Tennis, cycling 10+ mph.

Many smartwatches monitor heart rate, but this affordable heart rate monitor has 2,000 4- or 5-star customer reviews.

Resistance training

According to Dr. Hennessy, muscle is the body's primary energy consumption, and more muscle mass means you burn more energy throughout the day. This means a higher metabolic rate, easier calorie burning, and easier maintenance of a healthy weight. Studies have also shown that increased muscle mass protects the arteries and reduces the risk of high blood pressure and atherosclerosis.

The AHA recommends doing moderate-to-vigorous resistance training at least twice a week in addition to aerobic exercise. But again, progress is key. Lifting too much weight too quickly can put too much strain on your heart (and increase your risk of injury). So for maximum profit, start low and work your way up. He advises that you should be able to complete 10 reps with a weight that nearly exhausts your muscles.

Stretch

Stretching is essential to prevent injury. I also don't want to hinder my progress in exercising for heart health. It also helps improve flexibility (the ability of muscles to stretch) and mobility i.e, the range of motion of joints. Both can help maximize the cost of your practice. Dr. Hennessy adds that balance exercises such as yoga moves can gradually strengthen the heart along with other muscle groups.

However, according to Healthstin exercise physiologist Dr. Rachel Sultana, recent research shows that stretching also has certain cardiovascular benefits. A 2020 study published in the Journal of Physiology found that 12 weeks of passive stretching improved blood flow, reduced atherosclerosis, and reduced the risk of cardiovascular problems.

Can Exercise Repair Heart Damage?

Dr. Hennessy says exercise can improve recovery after a heart attack, such as a heart attack or stroke. He showed less heart failure and improved survival after 30 years of follow-up.

However, it may be possible to at least partially repair damaged heart tissue. Skeletal muscle recovers after injury. Human heart tissue does not function exactly the same, but there is evidence that it can repair tissue. It is not caused by a shock such as a heart attack.

Exercise releases hormones that grow extra blood vessels, allowing you to improve blood flow to your organs and heart,- says a cardiologist at Memorial Herman in Houston. It says that exercise improves blood flow and accelerates all healing processes in the body. Dr. Long Kao.

As scar tissue forms in the heart, the remaining muscle tissue often grows larger and stronger, Dr. Cao adds.

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IS YOUR HEART HEALTHY? HOW TO FIND AT HOME WITHOUT EQUIPMENT

 Is Your Heart Healthy? How To Find At Home Without Equipment

From blood pressure to cholesterol levels, maintaining a healthy heart is important in every way. According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death for most racial and ethnic groups in the United States, with one person in the United States having a heart attack every 40 seconds.

Some indicators of heart health are best left to a professional, while others are easy to check at home

To be clear, it is best to have your heart checked regularly by a specialist. But in the meantime, monitor your heart health from the comfort of your own home without any special equipment. There is a way. It takes a few minutes and a little math.

Here are two easy ways to measure heart health at home without equipment. Plus, learn the most common signs and symptoms of heart disease to watch out for.

Try the staircase test

Are you short of breath when climbing stairs? A 2020 study by the European Society of Cardiology found that measuring the time it takes to climb four flights of stairs can be used to assess heart health.

If it takes you more than a minute and a half to climb four flights of stairs, your health is not optimal and it is recommended to consult a doctor," says the author of the study and cardiologist at La Coruna University Hospital. Dr. Jesus Petiro explains. Spain.

The study compared the results of the staircase test with more rigorous medical tests of heart health, such as the treadmill test. Fifty-eight percent of patients who took more than 1.5 minutes to complete the stair test had "abnormal heart function during the treadmill test," according to the study. It was associated with lower mortality.

Dr. Petiro also conducted a study in 2018 in which more than 12,000 participants climbed three flights of stairs. Those who could not do so immediately were almost three times more likely to die from heart disease within the next five years (3.2% vs. 1.7%).

Notably, both studies looked only at people with symptoms of coronary artery disease. But Dr. Petiro said the stair test should work just as well in the general population for measuring exercise capacity. Various types of step tests have also been used for a long time. by medical professionals to assess heart and lung health.

Check the heart rate

Heart rate, also called pulse, is a basic measure of heart health. It can be easily measured at home without equipment and provides useful information about your heart and overall fitness.

Your heart rate will naturally vary throughout the day depending on how much you exercise. For example, when you're stressed or exercising hard, your heart beats faster. It beats slower when you are calm or asleep.

There are two sorts of pulse you can gauge at home: resting pulse and greatest pulse. First, let me explain what each means. Now let me explain how to measure.

Resting heart rate

Your "resting heart rate" is your resting heart rate when you are calm and still. Studies have shown that a higher resting heart rate is associated with decreased physical fitness, increased blood pressure, and an increased risk of heart attack and death.

"Low" or "normal" is a little different for each person. Healthy adults usually have a heart rate between 60 and 100 beats per minute, but it also varies with age. Here are the objective resting pulse ranges for various age limits: 

Year

Aim for a resting heart rate

20 years

100 to 170 beats per minute (bpm)

30 years

95-162bpm

40 years

90-153bpm

50 years

85-145bpm

60 years

80-136bpm

70 years

75-128bpm

Maximum heart rate

Notwithstanding your resting pulse rate, you can likewise quantify your pulse during exercise. This provides you with a thought of how quickly your heart beats while it's buckling down, and that it is so near your "greatest pulse" - - the most elevated that your heart rate should ever go. To get your highest pulse rate, subtract your age from 220.

In this case, lower isn't necessarily better. During moderate-force physical workout activity, you ought to expect to get somewhere in the range of 64% and 75% of your greatest pulse, per the CDC. And during vigorous-intensity exercise, you should be between 77% and 93% of your maximum heart rate.

Your most extreme pulse has to do with the amount of vigorous limit your body possesses. Investigations have discovered that a higher high-impact limit is related to less probability of coronary failure and demise, Harvard Health reports.

How to measure your heart rate at home

There are a couple of places on your body where you can feel your heartbeat. One normal and effective open area is the spiral vein or your wrist.

Essentially put your file and center finger within the opposite wrist, and count the number of pulses you feel in 15 seconds. Duplicate that number by four to get your pulse in beats each moment. Begin the depend on a beat, which is considered zero.

The best opportunity to gauge your resting pulse is in the first part of the day when you awaken, while you're still in bed.

To measure your pulse during exercise, you'll need to stop momentarily busy practicing to quantify your heartbeat. You can likewise utilize a pulse screen or wellness tracker in the event that you have one of the most reliable estimations come from a chest-tie pulse screen.

KNOW THE SNEAKY SIGNS OF HEART DISEASE

Many cardiovascular diseases are not diagnosed until it is too late. Here are some of the most common symptoms of heart attack, heart disease, heart failure, and other urgent cardiovascular health concerns to watch out for.

Chest pain, stiffness

Difficulty breathing

Swelling of hands, feet, ankles, and feet

Back pain or back pain

Fast or irregular heartbeat (or palpitations)

Change in heart rhythm

Weakness or dizziness

Numbness in legs and arms

Lightheadedness or dizziness

Fatigue or weakness during physical activity

Heartache, nausea, or vomiting

Fainting

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