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The Best Article You’ll Ever Read About Training & Dieting When On Your Period (FACT)!

In fitness, female weight loss can be frustrating and confusing.  It’s really not as simple as social media – and cookie cutter personal trainers – advise.

You may be following calories and macros to the ’T’ or find making small dietary changes simple. The measurements are going down while your training is going great. Energy is high and you’re enjoying every day that comes.

Then, you wake up one day and head to the gym.  The weights feel double the amount.  You get frustrated. The guy across from you in the office irritates you with every word that comes out of his mouth. You head home and feel the lure to the kitchen for… anything.

The next morning you wake up and weigh yourself – 3kg gained! WTF!

“What the hell is wrong with me? I’m following everything. Maybe I need to do more cardio and cut carbs.”

Following that, cardio is increased. Carbs are reduced. But cravings get worse and you cave into them. More frustration and guilt follows.

And so down the rabbit hole you go for the next two weeks until it mysteriously falls into place once again.

What on earth is going on?

Grumpy female scratching her head

The thing is, there was nothing wrong with what you were doing. Your issue wasn’t lack of self-control. It wasn’t lack of preparation. It wasn’t lack of effort. It wasn’t even that you didn’t know you were having a period.

It was simply not knowing how to out-manoeuvre your menstrual cycle. Knowing the different changes that occur throughout each phase so you can progress your training and diet goals smoothly.

But I’m going to help.

What we’re going to look at in this article are the three things that might cause your frustration. Then, help you solve them. They are:

  • The three phases of the menstrual cycle;
  • Why it can be difficult to make near-consistent progress in your weight loss goals;
  • Understanding how to make adjustments throughout to make progression easier.

Why might women find it harder to lose weight?

Lady holding a scale infront of her face. Menstrual Cycle

Too often there are templates that claim, to lose a decent amount of weight and fat, you should be dieting at around 1000 – 1200 calories per day. This isn’t entirely wrong, but it’s far from right. You see, for women to diet at around those levels it would require a number of variables:

  • Be below 60kg
  • Have low activity levels
  • Be short in height

On top of that, there’s the idea that women can just diet the same way as men and the same progress and result will occur. Unfortunately not. And what follows are self-sabotaging thoughts and comments that won’t do anything for your progress.

What is sadly too often handed out by the internet and poor trainers are plans that involve some – or all – of the following:

These can often result in missed periods, high lethargy, lack of focus, poor sleep, high stress.  But…you’re getting lean, so that matters, right?

I’m no expert in this area – there can be an immense amount of variables with each person and each cycle.  But I have had to learn on my feet whilst testing out different methods to assess feedback for my female clients.  It’s not perfect, but our bodies never are.

First, let us look at the mindset aspect of it all.

Confusing easy weight loss claims

Beautiful lady eating a donut, Menstrual Cycle

We’ve all heard of low-carb dieting, right?  Well, this is even more common when it comes to female dieting with the usual claims that carbs are bad, sugar is the devil and protein makes you bulky.  None of these are true – but, when Instagram and Facebook constantly churn this information out, it can be hard to help change this way of thinking.

Social Pressure To Look A Certain Way

top view of a group of 4 friends taking selfies, Menstrual Cycle

There is also immense social pressure online and in daily life. Even if there is no expectation, there is always the psychological pressure to look a certain way, eat certain foods, train certain exercises. And what happens when all of these don’t work?  Yup, you guessed it.

Binge > Guilt > Starve > Reset. We’ve all been there.

The weight either gains or never shifts.

Motivation Fatigue

beautiful sporty woman resting tired after lifting barbell on a muscular training in fitness center, Mentrual cycle

Motivation is a funny thing.

We expect it to be our driver and to never fail us, but we find ourselves constantly hunting for it. The thing is, it’s not something that can be found and owned. It’s something that fluctuates from repeated feedback, from repeated actions.

When those actions become less consistent, the feedback is the same – and it chops away at motivation in the process. This is more common in women because calories must be much lower to offer some form of consistency in weight loss goals. When it becomes too difficult then, again, there’s negative self-talk that it’s your fault and that becomes ‘the fault’.

That’s quite a lot right there, but I’m not finished yet.  Let’s look at the physical side of the fence.

Dieting on lower calories for weight loss

tablet on the center of table with vegetables around it, Menstrual Cycle

The thing is, females DO actually diet on lower calories than guys.  In some cases, a LOT lower.  This is for a number of reasons:

  • Weighing less
  • Lower RMR (resting metabolic rate)
  • Lower energy expenditure
  • Body composition (fat and muscle mass)
  • Lower NEAT
  • Lower VO2 max

As I mentioned, women need to eat less food than guys.  It’s not a rule, but more down to how our bodies are made up. You see, unless a guy is a man trapped in a child’s body, they tend to be taller, carry more muscle, and generally weigh more. This means there is far more natural energy being burned on a daily basis. 10,000 steps and a 60-minute workout may result in burning 300 – 400 calories LESS for women than it would a guy.  Sorry, I guess.

Female weight loss and the menstrual cycle

side view of a lady checking the calendar on her tablet, Menstrual cycle

I mean this one is kind of obvious seeing as it’s in the title, right? That aside, with the cycle comes a number of frustrating factors in just day-to-day living, such as high stress (mental and physical), hunger cravings, and high fatigue. Oh and that’s without the dieting and training aspect.

Let’s not try and blanket every method or calorie set to every female out there.  No two people are the same, regardless of gender, which means dietary setup, methods and adjustments will be completely different per person. Not only per person but also per cycle, as it can be common for these to completely change from month to month.

With that, let’s look at what actually happens throughout the menstrual cycle and what changes can be made to accommodate it as much as possible.

The follicular phase (days 1-14)

female working out with a huge tire, mentrual cycle

Throughout this phase, oestrogen levels start off low while increasing over the course of the 14 days. It’s also the phase where the follicle which is holding your egg is being developed. Because of this, you’ll find you’re far more tolerant to pain along with improved power and endurance.  With this, it very much gives you the green light to train harder and aim for progress.

Nice.

Not only that but your body will utilise glycogen far better due to your insulin sensitivity being at its highest. What does this mean? Well, if you’re trying to progress on a low-carb diet, you’re only tripping yourself up – this is the exact point at which you’ll benefit from carbs the most.  However, you should still be mindful of your fat and protein intake too, with fats being slightly lower and your protein intake being at a moderate amount.

Ovulation (around day 14)

Once we hit this phase the follicle bursts and the egg is let go. It’s also the time at which your oestrogen levels begin to peak, which is awesome news for you as you will physically be at your strongest. Pow.

However, it also makes you more prone to injury, so it’s best to be very careful with your training and apply high amounts of common sense when it comes to technique and how much you’re pushing yourself.

Despite the increase in strength, there is a downside to this on the nutrition front, I’m afraid. You see, this is where the cravings for sugar and carbs kick in. This is because your metabolic rate is increased. Because of this, it’s key to work in satiety in your food choices to limit the cravings as much as possible. This can be done by increasing your protein and veg intake while keeping carb and fat levels to moderate.

What I tend to do with clients if the cravings become too much is to simply drop the protein levels and replace them with carbs. At least this way it can help keep calorie intake in check while reducing the chances of overeating.

Luteal phase (days 15-28)

Out of the three phases, this one is the toughest on a woman. Sugar and carb cravings can be even more extreme, all the while tiredness and the overall feeling ‘a bit sh*t’ physically and mentally set in.

This is the phase where the follicle becomes the hormone-producing element – the corpus letup – which in turn produces progesterone. During this phase, your body temperature can rise to make you feel very uncomfortable, especially in the evenings in bed.

Around this time I tend to recommend sleeping with the windows open or to use a thinner cover on your bed. This might not affect you if you live and train in a hot climate already, but be far more aware of it in cooler climates.

On the plus, it can help with burning some extra calories if your goal is fat loss, anywhere between 90 – 280 calories daily. At the end of the phase, if the egg hasn’t been fertilised, the corpus letup dissolves which results in a drop in oestrogen and progesterone levels. Cue the start of a new cycle.

Because all of this is going on physically, it’s important to avoid higher intensity style training as it can be more detrimental than beneficial. It’s best to focus your training around lighter weights and higher rep work.

It’s also a great idea to work on active recovery work such as walking, stretching, foam rolling or anything similar that’ll also be psychologically beneficial too.

On the flip side of the follicular phase, this is where you’re more primed for fat loss. So, by working on active recovery and controlling your diet as much as possible, you could make great progress in your fat loss goals here.

How to deal with cravings

Female with eyeglass holding an oversized giant cupcake on one hand in orange background, Mentrual Cycle

Remember in the ovulation stage I touched on cravings?  Well, they only get worse in this phase I’m afraid, all the while your insulin sensitivity is at it’s lowest, hence the training recommendations above.

Because of this, I prefer to do two things, if needed. First, make a slight reduction in carbs to prevent any fat gain. However, this can sometimes be more detrimental than anything if it just makes cravings even stronger.

If this is the case, then I will follow the action from the previous phase and increase carbs slightly. This may place you in more maintenance calories but it’s better to maintain and blunt the cravings as opposed to creating a restriction that could result in blowing apart your diet.

Cravings can be far more intense if you suffer from depression, anxiety or PMS, so it’s always worth aiming to have a snack or small meal on hand to prevent any binging which could really blow up your calorie intake.

It’s worth noting that it’s around this time that water retention is at its peak. This can be tough physiologically, but it’s always worth remembering as opposed to making any drastic decisions.

Supplement Recommendations To Support The Menstrual Cycle

focus view of a female taking a vitamins with a glass of water on her other hand, Menstrual Cycle

Due to the sugar and carb cravings, it’s might be helpful to supplement with magnesium before bed. This can help decrease these cravings during the day which can be a huge relief.

You see, magnesium levels alone are the second most deficient globally, so throw in the menstrual cycle and you’ve got an uphill battle going on here.

Although supplementing with this is recommended, it’s not always needed as you can get these sources through foods like spinach, tofu, nuts, seeds, avocado, some fatty fish, bananas, dark chocolate and whole grains.

Along with magnesium, it’s worth supplementing with Vitamin D too, especially if you work indoors and don’t get much sun (poor you!).  If you’re like me and living in Scotland and you missed that one day of summer then it’s likely you’re going to need some of this. It can be really useful for anyone who suffers from mood swings and dips in motivation.

How to adjust training and diet for fat loss

Woman in black sportswear doing crossfit workout with a Young woman exercising crossfit with kettle bell in a gym, Menstrual Cycle

This is going to sound a bit odd but I still tend to use weight loss to measure progress, though I don’t rely heavily on it.

You see, far too many women are chained to the scales and it can dictate their actions and emotions far too easily. Now weight measurements can and do indicate fat loss, but not in a linear sense as is expected. This is where it’s super important to look at other measurements too, such as around the hips, waist, and thighs. Oh and don’t forget photos, even if you’re too anxious about it I can assure you it’s definitely worth it in the long run.

Following that, there are various factors as to why weight fluctuation can – and does – happen. I’ve seen this happen as high as 5kg overnight due to a mixture of the following:

Your daily food choices

This gets ignored very commonly.  What we tend to forget is that we rarely eat the same foods or the same amounts on a daily basis. There will always be some form of variability. Because of this, you might get bloated if you eat more veg and protein on certain days, but less so on others because travelling or a busy day at work forces you to eat on the go.

Glycogen stores

What is often forgotten, or not known, is that for every gram of glycogen there can be a shortage of up to 3 grams of water. This means that if you aren’t training that day and happen to consume more carbs then you are likely to store extra water.  The opposite can be said if you do train as you are using the glycogen.

Water intake

Not drinking enough water can be an issue for anyone doing anything, well, fitness related. So, when you start to work on increasing your water intake, this could also lead to some form of solid bloating. Especially if you throw in a cocktail of glycogen and sodium if you’re eating lots of salty foods (to which you’re gently placing the bag of nachos you’re eating down).

Obviously, the menstrual cycle

Of course, your weight will fluctuate during your cycle. So how do you measure your progress? I mentioned previously that the scales can become a ball and chain and, if this is the case, then I quickly remove weight tracking as a measurement. It can become too much of a stress that makes everything else seem irrelevant.  No Bueno.

Alternatively, if possible, I like to look at progression in various “anchors” over the course of the month.  As I’ve mentioned, there can be big changes throughout a cycle, so aiming for some form of linear progress on a week to week basis is like pissing into the wind and hoping it doesn’t come back on you.

Oh, right, I forgot. That doesn’t exactly apply here, so we’ll go with ‘spitting in the wind,’ unless you have some really mad pelvic skills.

Anyway, by creating anchors throughout the phases (or creating a main anchor), it allows for you to measure your progress from cycle to cycle instead. Here’s an example:

January

  • Week 1 average – 143lbs (65kg)
  • Week 2 average – 142lbs (64.2kg)*
  • Week 3 average – 145lbs (65.7kg)
  • Week 4 average – 143lbs (65kg)

February

  • Week 1 average – 142lbs (64.2kg)
  • Week 2 average – 141lbs (63.9kg)*
  • Week 3 average – 143lbs (65kg)
  • Week 4 average – 142lbs (64.2kg)

March

  • Week 1 average – 140lbs (63.5kg)
  • Week 2 average – 139lbs (63kg)*
  • Week 3 average – 141lbs (63.9kg)
  • Week 4 average – 140lbs (63.5kg)

* Main Anchor

What you see here is that, although there are clear fluctuations – which can cause someone to really freak the hell out, there is actually progression when you line it up across the main anchor per month as opposed to comparing progress on a linear week-to-week basis.

When weight fluctuates at around the 14 – 15 day mark there really is no need to make any drastic dietary changes. Just be aware that it’s the phase which is causing this fluctuation and that you should make the needed adjustments to get by the best way you can.

At the end of the day, you should do what works best for you.

If you like to see feedback from the data and are perfectly ok with changes in bodyweight throughout the month, then weigh yourself every day or every few days to get an average weight. It’s a great form of feedback and can teach you a hell of a lot about how lifestyle, training and dietary choices can manipulate the scale.

However, if the thought of the scale freaks you out and triggers negative reactive actions, then just drop it, put it out of sight, smash the sh*t out of it.  Remove it from being a stress in your day. Stick with feedback from measurements, photos, sleep, energy and stress instead.

Setting your diet and training up around the menstrual cycle

beautiful female holding an apple on her left hand while checking her mobile phone on her right hand, Menstrual Cycle

As you will have noticed throughout, there are quite a number of changes that go on over the course of the cycle so you might need to make adjustments along the way when it comes to calories and macros, and of course, your training.

First off, let’s look at two simple ways to set up your diet.

Perform a diet audit

This is straightforward and one that I like to use for new clients or when a client is moving from a more intuitive eating diet method to tracking calories and/or macros.

All you need to do here is use a tracking tool – like MyFitnessPal – and track everything you eat over the course of 3 – 4 days. Ideally, you want these days to include a working day, a day off from work and 1 – 2 days over the weekend.  This is because our diets tend to differ on each of these days and it allows us to see a real average of our calorie intake.

Once you have that number, skip to the macro calculating part.  If you hate it and are thinking nothing but awful thoughts about me even suggesting you use four days of your life to do this, then check out the next method.

BONUS: Download our Macros Calculator Tool that will instantly show your macro targets, without the need for any complicated calculations.

Manually calculate your calories and macros

Okay, so this is going to take some work too, but just a little calculation.

Neither of these are going to give you a solid number, so please don’t expect anything to be 100% correct. There are a number of calculators online that can do this too but think of this as being within 5 – 10% of a calorie range.

Calculator time. To create a calorie number that might place you in a calorific deficit, take your weight in pounds and multiply it by 10 – 12.

An example of this would be 140lbs x 11 = 1540 calories.

Now to set your macronutrients.

Protein

Protein foods, sliced of red meat, fish, nuts, grains, fruits, fruit and chocolate protein shakes, protein powders beautifully arranged on the table, Menstrual cycle

Take your weight in pounds and calculate it between 0.7 – 1 to get this.

An example of this is 140lbs x 1 = 140g

You can get the calorie amount by multiplying this number by 4 if you’re interested – 140g x 4 = 560 calories.

Need some high protein meal ideas? See here: high protein recipes.

Fat & Carbs

Fat and carbs foods set on the table, Mentrual cycle

Now, I just want to preface this by saying that I’m not a huge fan of setting calories and ALL the macronutrients for most people.  This is mainly because it can add to stress by aiming to hit four different sets of numbers. Unless you’re competing in a bodybuilding show or it’s needed because you’re under-eating on a certain food or macro, then I prefer using a calorie range, which I’ll cover further on.

For setting the numbers here, I prefer to be more flexible with these two macros, so long as you don’t go too low on either of them.  For fat, you want to avoid going lower than 15%, or 30 grams daily as it’s important to keep this number at a moderate amount for hormone function and regulation. For carbs, avoid going lower than between 130 – 150 grams daily so that your energy and performance levels don’t take a nosedive.  Not only that but, depending on your cravings, you’re going to need them.

Simple adjustment on cravings

beautiful young woman eat a slice of a dessert, menstrual cycle

Regardless of whether you think you don’t get bad cravings, you can never really know.  I’ve had clients who go months with moderate to low cravings and all of a sudden wake up with the need to rip the cupboard doors off the hinges so that they can sniff the jar of Nutella.

With this, I like to do two things:

1. Create a buffer of around 100 calories – mainly from carbs –  for the days when it just becomes too much. This might not seem a lot but it’s better than just “sucking it up”. If the buffer leads to eating too much, then look at the next option.

2. Change macronutrients ratios.  With this, you would keep the calorie intake the same, but drop the protein intake and increase carbs.

An example of this would look like:

130g Protein / 150g Carbs / 50g Fat > 90g Protein /190g Carbs / 50g Fat

This way it might feel like you’re getting a mini-break from dieting as you’re still getting a sufficient amount of protein for satiety and recovery while satisfying the cravings with an extra helping or two of carbs.

Remember, dieting isn’t about hunger prevention.

What about the training?

half body shot a man and a woman exercising with dumbbells in a gym, Mentrual cycle

I know, I know, I’m getting there.

So where was I…

Once again, rolling back to the top, there are strength and energy changes that occur.  This means you may need to adjust your training to cover this to progress, and prevent injury and burnout. Here’s a recap:

When you’re in the follicular phase (1 – 14 days) you have a higher tolerance for pain. But this doesn’t quite mean you can take up MMA with the idea of being indestructible. It’s just higher, that’s all.

Not only that, but your power output and endurance are also improved, so you’re likely to be able to train far better throughout this phase with the aim to really improve weight numbers, running times, etc.

This carries over to ovulation (around 14 – 15 days) where you’re actually at your strongest, which is great.  However, you’re prone to injury too so it’s best to go with how you feel on the day or while you’re working out.

And of course, the luteal phase (days 15 – 28). Sugar and carbs cravings, fatigue, higher body temperature, and just kind of feeling a bit “off”.

Again, approach this by “feeling it out” within your warm ups. You’re likely going to be weaker which means you should drop the weights by around 10 – 20% and increase your reps. Not only that, but you’ll highly benefit from active recovery work too, so this would mean more walking, stretching, foam rolling, and anything similar that will encourage less strenuous activity. It’s like I said before, go with how you feel.  Don’t try and be a hero when you could end up doing more bad than good.

Adapt to progress.

The psychology of dieting, training and body weight

luminous computer generated brain lineart with glowing points around its part, Menstrual cycle

Over the course of my time in coaching women, I’ve seen a wide variety of negative reactive behaviours relating to changes in body weight.

I recall one conversation with a friend – who is also a coach – regarding how male clients rarely contact them, and can often take days to reply to an email.  On the flip side, it’s the complete opposite with a female client. The check-ins can be either extremely detailed or not at all.

Practical lessons I’ve learned from coaching women

muscular coach wearing blue tshirt smilling, Mentrual cycle

If you’re not keeping a journal, or even notes, of your overall progress (training, nutrition, sleep, stress, hunger, energy, etc) then I highly recommend doing so. These are some typical things that I would initially look at from a client check-in.

Other than basic numbers you could also take written notes on that particular day or week. This way you can look back, even the day after, and highlight keywords and phrases. This could also be in other communications with friends or family on text and email. This might sound irrelevant but it can be a game changer.

You see, you might be able to look at certain patterns that could help reflect on where you are in the menstrual cycle.  With that, you can then make the required adjustments (if needed) to help make things easier on you to progress.

Process to progress

beautiful lady sitting on a rock in a field, thinking, Menstrual cycle

I’m a huge fan of a simple three step process when it comes to understanding where you currently are:

  • Reflect
  • Inspect
  • Progress

I’ve already touched on the importance of reflection so the next step would be to inspect. This is where you need to be truly honest with yourself, self-questioning what is highlighted by the reflection. Dive a little deeper. Answer the potential tough questions, and then you can move on to the next step.

Progress – this bit explains itself. You know, because you’ve done the difficult part already to actually progress. I’m dragging this out now. Move on.

Being aware of your mental health

back view of a lady sitting on a beach facing the sea, Mentrual cycle

It’s always worth noting there are a seriously high number of women who either have or are prone to eating disorders. This can often start off with something simple as deciding to diet, which could lead to extreme dieting, starvation, binging, and generally being all-consumed by the thought of food.  Two of the most common are anorexia and bulimia.

Over time, I have not known of any clients who have suffered either of those. However, I have helped a few clients improve their relationship with food and themselves after years of extreme dieting and training.

Throughout all this, the signals you should be aware of could be based around:

  • Orthorexia, an obsession with ‘healthy eating’
  • Extreme stress and anxiety over calories and macro tracking
  • Panicking and stressing when a social event is near
  • Obsessing over tracking tools – such as My Fitness Pal – along with food shows and social media pages
  • Rejecting the idea of any form of intuitive eating
  • Viewing dieting as either full-on or not at all
  • Food is either “good,” or “bad.”

Some of these may sound ridiculous, or insane, but they are very real and very hard hitting. You can’t simply “stop” acting or thinking this way. It takes a hell of a lot of support and time. This must be taken very seriously if this is the case.

Always remember, there doesn’t need to be a specific “fix,” regardless of whether it’s a plateau or something more.  It’s important to refrain from reactive decisions and actions. Take the time to understand your patterns and make adjustments accordingly.

I hope this has helped you understand how to adjust and progress the best way possible for your diet and training goals.  However, if you do have any questions then feel free to reach out to me on any of my social media pages or email.

The take-home: Your menstrual cycle, diet and training adjustments

a woman wearing grey blouse raising her arms upwards with closed fist in a slightly light grey background, menstrual cycle

  • The menstrual cycle is split into three phases.  The follicular, ovulation, and the luteal.
  • Each phase has its pros and cons.  More strength – injury prone.  Less strength – high cravings.
  • Supplementing with magnesium and Vitamin D can help with cravings.
  • Bloating will occur and this is natural.  Certain foods and activities can cause this, such as sodium, higher carbs, and training.
  • Measure progress by the same phases or weeks per month, and not by week to week.
  • Setting up your diet and adjusting it to the cycle by adjusting protein and carb ratios so that cravings can be lessened, or prevented.
  • Training should be adjusted throughout the phases.  Heavier training in the follicular and ovulation phases, lighter weights and active recovery in the luteal.
  • Women are more prone to eating disorders such as anorexia and bulimia. Be aware of the signals when dieting, such as obsessing over tracking and foods, while dreading situations where there is a lack of control.

So well done, you reached the end of this mammoth article! Hopefully it was a useful read along the way. Now go and smash those goals!

Hypothyroid Weight Loss

Have you been diagnosed with an underactive thyroid or suspect you have one? Looking for a meal plan tailored to your condition… one that

Have you been diagnosed with an underactive thyroid or suspect you have one? Looking for a meal plan tailored to your condition… one that you can follow right now? The 14-Day Meal Plan For Hypothyroidism and Weight Loss is a Dietitian-made plan to help make life easier (and more delicious) when learning what you should [Discover More…]

The Harvard-educated physician and New York Times bestselling author of The Hormone Cure shows you how to grow new receptors for your seven metabolic hormones, making you lose weight and feel great fast!When it comes to weight loss, most people don’t think about hormones. But when you develop resistance to your seven major metabolic hormones—cortisol, thyroid, testosterone, growth hormone, leptin, insulin, and estrogen—your body adjusts by increasingly raising your hormone levels and…

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Weight Loss

9 Powerful health benefits of roasted channa in body || Healthtimed ||

   9 surprising health benefits of roasted channa 

It is a primary source of fibre .A 1 cup of roasted channa contains 44 gram of carbohydrates and 15 gram of fibre . It contains 16 gram of protein . Protein and fibre are kind of equal in dry roasted channa . The ratio of fibre and protein in dry roasted channa is 3:1 . It contains only 4 gram of fat . So , basically it's a low calorie snack .

                 Benefits of dry roasted channa 

1 Roasted channa helps for lose weight 

This is an effective natural aid for weight loss . Because roasted channa contains only 4 gram of fat and low in calories.

2 It is prevent heart problems 

Roasted channa good source of manganese , copper and phosphorus . Which are essential for preventing heart problems.

3 It is good for muscle building 

Roasted channa is very healthy snack it contains lot of potassium, calcium and protein . It help for muscle building and roasted channa also contain various type of minerals . So, it is good for muscle building.

4 It helps to prevent anemia problem

Roasted channa contains lot of iron ( Fe ) . So, it is prevent anemia problem

5 It is good for diabetes patients

Roasted channa contains lot of minerals, vitamins , fibre and protein . These are low glycemic index snack and remove sugar to the blood very slowly . So , it is good for diabetes patients .

6 It is provide energy in body 

It is one of best snack that has been lot of amazing healthy benefits . It is good snack both children's and old age peoples to serve as a snack .

7 It is maintain digestive health

Due to high fiber in roasted channa helps to promoting a healthy digestive system by lowering the risk of digestive problems .

8 It is good for constipation 

Roasted channa contains lot of dietary fiber . It also contain low fat . The dietary fiber prevent constipation .

9 Roasted channa prevent asthma problem 

Roasted channa prevent asthma problem . Because it contains lot of minerals and proteins .

HAPPY LIFE

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Proven Benefits of Using Aloe Vera Gel on Your Face and Skin

Aloe vera is a plant with healing properties that can do wonders for your face and skin. Aloe vera gel is a popular ingredient in many skin lotions, face masks and cosmetics for its medicinal and moisturizing properties. You can also use aloe vera gel directly on your skin and face to treat sunburns, help wounds heal quicker, treat skin irritations and reduce inflammation.

The reason that aloe vera gel is so good for your face and skin is that it contains a wealth of nutrients. Gel from the leaf of the aloe vera plant contains vitamins, minerals, active enzymes, and amino acids. You can also add to aloe vera gel ingredients like tea tree oil, witch hazel, coconut oil, or essential oils to help treat a number of skin conditions naturally.

In this article, you will find out what scientific research has revealed as to the healing properties of aloe vera gel. You will also find practical ways on how to use aloe vera gel on your face and skin everyday.

What is Aloe Vera?

Aloe vera is a plant from the Aloe genus with fleshy leaves that contain a clear gel with medicinal properties. Aloe vera gel has been used for centuries to treat various dermatological conditions. In fact, the Egyptians called aloe vera the “plant of immortality.”

The aloe vera leaves are usually long and pointed with a thick skin. Inside each aloe leaf are gel and a bitter yellow latex-type sap. According to scientists, there are about 75 active compounds in aloe vera, many of which are beneficial for your skin. (1)

You can get the health benefits from aloe vera gel by applying it topically to your skin or by consuming aloe vera juice.

Aloe Vera – Nutrients and Medicinal Properties

Why is applying aloe vera gel every day to your skin or face so beneficial?

A review of the medicinal properties of pure aloe vera gel has shown that it contains many vitamins with antioxidant potential. Natural aloe vera also has enzymes that help to reduce skin inflammation, as well as minerals and fatty acids that promote skin health. Other amino acids and compounds in aloe vera gel have antiseptic and antimicrobial properties. (2)

Aloe vera gel is good for your skin because it contains polysaccharides (a type of sugar molecule) that help to increase collagen production. This has a beneficial effect in both helping wounds to heal and reducing scarring. Aloe gel also stimulates elastin which improves the skin’s elasticity and helps to reduce the appearance of fine lines. (2)

Gel from the aloe vera plant also contains antiseptic compounds that help to prevent bacterial, viral, or fungal infections. (2)

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Benefits of Aloe Vera on Your Face and Skin

There are many benefits of regularly applying aloe vera to your face or skin. Researchers have identified that you can use aloe vera gel for wound healing, moisturizing dry skin, treating psoriasis or dermatitis, and treating burns. (3)

Let’s look in more detail at scientific research showing the daily benefits of aloe vera for your skin.

Aloe Vera Can Help Wounds Heal Faster

You can apply aloe vera gel on your skin to help accelerate wound healing.

Aloe vera contains anti-inflammatory and antibacterial compounds that help promote healing. Researchers have found that a number of compounds in aloe vera work together. One study showed that dressing a wound with aloe vera helped to heal a wound 3 days quicker than wounds where aloe gel wasn’t applied. (4)

The journal Annals of Plastic Surgery reported that aloe vera gel can help make the wound site smaller and prevent scar tissue from developing. Scientists also observed that wounds treated with aloe vera had more amounts of collagen and antioxidants. (5)

One randomized double-blind clinical trial showed that aloe vera helped wounds heal quicker after a cesarean section. Researchers found that the antiseptic, antioxidant, and antibacterial effect of aloe vera gel benefited wound healing. (15)

A review of many botanicals that are used in treating wounds found aloe vera gel to be especially effective. Researchers have reported that you can use aloe vera gel to treat bruises, skin irritations, and minor wounds. (6)

Learn more about how to care for wounds naturally to help get rid of scabs faster.

Aloe Vera Help to Heal Minor Burns and Sunburns

Aloe vera is a great natural remedy for sunburn because it soothes and heals inflamed, damaged skin.

The reasons that aloe vera gel is good for healing minor burns are due to the fact that it moisturizes the skin and reduces inflammation. The journal Burns reported on a review of medical studies showing that burns treated with aloe vera gel healed almost 9 days quicker than other burns. The researchers concluded that aloe vera can be used to treat first and second-degree burns. (7)

One study compared the effectiveness of aloe vera for treating burns with silver sulfadiazine – a popular antibiotic cream used to treat burns. The researchers observed that wounds healed quicker with the aloe vera treatment. The study showed that aloe vera accelerated sunburn healing and left less scarring. (8)

The results of another study showed that aloe vera gel can be used as a natural after-sun lotion. In fact, aloe vera was just as effective as 1% hydrocortisone cream in reducing inflammation and itching in sunburned skin. (23)

Find out the best way to get rid of sunburn and prevent blisters from causing discomfort.

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Aloe Vera Moisturizes Dry Skin

You can apply aloe vera gel to your skin everyday because it has a high moisture content which helps to hydrate the skin.

Scientific studies have revealed that aloe vera gel is an effective moisturizer when used on its own or together with other natural ingredients. For example, aloe vera with wheat germ oil had an increased effect in skin hydration. (9)

Another study showed that applying aloe vera gel to the hands can help to treat dry hands that are the result of irritant contact dermatitis. The research found that applying aloe vera gel daily reduces redness on hand and improves the appearance of fine wrinkles. The study concluded that aloe vera is a good topical remedy for contact dermatitis. (10)

Other studies have also confirmed that using aloe vera gel for skin care is an effective ingredient to hydrate and moisturize the skin. (11)

You can also make your own natural moisturizers to treat dry skin around your eyes.

Aloe Vera Has Skin Anti-Aging Properties and May Reduce Fine Wrinkles

Applying aloe vera gel or cream on your face daily may improve the appearance of fine lines and under eye wrinkles. Aloe vera naturally improves the skin’s elasticity and stimulates collagen production.

Researchers say that natural aloe vera is good anti-aging remedy because its gel contains antioxidants, reduces inflammation, and can protect against UV damage too. (11)

Other research has shown that pure aloe vera has an astringent effect that helps tighten pores. Aloe vera cream can also improve the elasticity of your skin which helps to reduce the appearance of fine wrinkles. (2)

Learn what foods you should eat to protect against wrinkles and help delay the signs of premature aging on your face.

Aloe Vera Can Treat Eczema and Psoriasis

Aloe vera skin care properties mean that you can also use the gel to treat chronic dermatological conditions like eczema and psoriasis.

Both eczema and psoriasis are characterized by patches of itchy red skin that can become inflamed and flaky.

One study into the healing properties of aloe vera found that applying aloe vera gel helped to give relief from atopic dermatitis lesions. Another study found that a cream containing 0.5% aloe vera helped reduce the size of skin plaques associated with psoriasis. (12)

Aloe vera is just one of the many home remedies to help treat eczema and other inflammatory skin conditions including skin rashes.

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Aloe Vera Can Help Clear Face Pimples and Acne

Another reason for using aloe vera gel on your face and skin is that it can assist in treating acne.

One of the reasons to use aloe vera for face pimples is that its anti-inflammatory activity helps to reduce redness and inflamed pores. (13)

However, you can also use aloe vera with other ingredients to help get rid of acne. For example, tea tree oil and witch hazel together with aloe vera gel can help fight off pimples. At the end of the article, you can find out how to make an anti-acne ointment using aloe vera.

Some dermatological studies have shown that aloe vera can also boost the effectiveness of common acne treatments. For example, applying aloe vera gel on the skin along with tretinoin showed significantly better results than just tretinoin alone. (Tretinoin is a pharmaceutical cream used to treat moderate acne). (14)

You can also try some of these effective DIY face masks for acne.

Aloe Vera Can Help Get Rid of Stretch Marks and Scars

Use aloe vera gel or lotion on your skin every day to help get rid of stretch marks and reduce the appearance of scars.

Stretch marks can appear on the stomach after pregnancy or rapid weight loss. The ability of aloe vera to improve the skin’s elasticity helps to remove unsightly stretch marks.

Other studies have shown that regularly applying aloe vera gel can help prevent stretch lines after pregnancy. One study used aloe vera gel together with sweet almond oil. This natural remedy for stretch marks reduced itching as well as lessened the spread of stretch marks. (16)

If you have stretch marks on your belly, learn about other ways to lessen the appearance of these marks.

Aloe Vera May Lighten Skin and Treat Dark Spots

Aloe vera gel contains compounds that help to lighten skin and give your face a more even tone.

Dark spots or liver spots can appear on the skin because of sun damage or aging. Liver spots commonly appear on the face and the back of your hands. Regularly applying aloe vera gel to your face or skin can help to treat these dark blemishes.

Research into the extracts of aloe vera has found that it contains a chemical called aloin. This reacts with the skin to lighten it and could be useful in treating hyper-pigmentation issues. (17)

Other studies have shown that aloe vera extracts can inhibit the production of melanin – pigments in the skin that give skin its tan or brown color. (18)

There are other natural ways to even the tone of your skin and reduce sunspots.

How to Use Aloe Vera on Your Face and Skin

There are many ways that you can use aloe vera gel, lotion, or cream on your skin and face. You can use aloe vera gel straight from the leaf by breaking off a leaf and squeezing out a small amount.

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However, you may find it easier to buy aloe vera gel from your local health store or online. When looking for the best aloe vera gel, it is important to look for it in its purest form. Aloe vera can spoil quickly and so some preservatives are usually added to keep it fresh.

Try to purchase good quality organic aloe vera gel that contains as much as 99% bio-active aloe vera.

How to use aloe vera with essential oils to beat wrinkles

You can use aloe vera gel to lessen the appearance of fine lines and wrinkles by adding some essential oils.

Many essential oils like lemon essential oil, clary sage, frankincense, and lavender have antioxidant properties. This means that they help to destroy free radicals from your skin which are associated with signs of premature aging.

For example, studies have shown that lemon essential oil can protect the skin from oxidative damage. (19) This can help prevent fine lines getting deeper and developing into wrinkles. You can find many other essential oils to combat wrinkles in my previous article.

How to make anti-wrinkle aloe vera gel:

  1. Take 30 ml (1 oz.) of aloe vera gel and add 4 drops of lemon oil, 4 drops of sandalwood oil, and 4 drops of lavender oil.
  2. Mix well.
  3. Cleanse your face with your usual facial cleanser.
  4. Apply the aloe vera anti-wrinkle remedy daily to your face and back of your hands to help improve the appearance of your skin.
  5. Leave the aloe vera gel on without washing off.

How to use aloe vera with witch hazel and tea tree oil to treat acne

You can create your own aloe vera gel treatment to help get rid of pimples and other signs of acne.

This home remedy uses aloe vera for its anti-inflammatory properties, witch hazel for its astringent effect, and tea tree oil to kill off acne-causing bacteria.

The Journal of Inflammation reported that witch hazel helps to tighten the skin and reduce the appearance of enlarged pores caused by acne. (20) Research into tea tree oil has found that it is a beneficial natural ingredient to improve mild to moderate acne. (21)

How to make your own aloe vera lotion for acne:

  1. Mix 6 tablespoons of witch hazel and 2 tablespoons of aloe vera together.
  2. Add 5 drops of tea tree oil and 5 drops of lavender oil and mix well.
  3. Use a cotton ball to apply the aloe vera lotion to your acne prone skin to cleanse it and remove impurities.
  4. Use the aloe vera remedy morning and night for best results.

Tea tree and lavender oils are some of the best essential oils for acne.

Make your own aloe vera and coconut oil moisturizer

You can make a rich aloe vera moisturizing cream by adding coconut oil. The benefit of this aloe vera cream is that coconut oil has antimicrobial properties and can help to treat dermatitis.

One study into the properties of coconut oil found that it has antibacterial properties and it also moisturizes dry skin. Researchers found that applying coconut oil to skin affected by atopic dermatitis is a useful natural treatment. (22)

How to make a homemade aloe vera cream for deep moisturizing:

  1. Put 1/2 cup of solid organic virgin coconut oil and 1/3 cup aloe vera gel in a bowl and whisk with an electric whisk. (Should take between 5 and 10 minutes). Don’t melt the coconut oil as it will only whip up if it’s solid.
  2. Add a few drops of tea tree oil while whisking.
  3. Put the aloe vera coconut oil cream into a glass container and store in the refrigerator if your house is warm enough to cause the oil to melt. (You want to keep its whipped consistency).
  4. Apply 2 times a day to patches of dry skin to help hydrate your skin and prevent your skin from cracking.

How to use aloe vera to heal skin and accelerate healing of wounds

The active healing compounds in aloe vera mean that aloe vera gel is a great treatment to heal wounds or soothe skin abrasions.

Aloe vera is so effective in helping repair damaged skin that you just have to apply pure aloe vera gel to the affected area. Apply aloe vera gel or lotion 3 or 4 times a day to help your wounds heal faster.

How to use aloe vera after sun lotion for sunburn

The anti-inflammatory soothing properties of aloe vera mean that aloe vera lotion is an excellent choice for after sun skin care.

This natural sunburn aloe vera lotion uses honey for its skin-healing properties. Many studies have confirmed the fact that honey is a natural treatment for skin burns. Honey contains antioxidants that also help to reduce inflammation. Honey can also prevent secondary skin infections due to its antibacterial properties. (24)

How to make a cooling aloe vera sunburn remedy:

  1. Mix 1 tablespoon aloe vera gel, 1 tablespoon honey, and 1 tablespoon plain yogurt.
  2. Optional: Add a few drops of peppermint oil to the mixture to help cool your skin.
  3. Apply to the sunburned skin and leave for 20 minutes to help reduce inflammation and heal your damaged skin.
  4. Rinse off with cool water and gently pat dry.

 

 

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