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Breathing Exercises: Types, Techniques and Benefits

Breathing Exercises: Exercises for the lungs also referred to as breathing exercises , are essential for improving lung function and promoting respiratory health. These exercises are intended to strengthen respiratory muscles, increase lung capacity, and enhance the body's ability to exchange oxygen and carbon dioxide. These breathing techniques are frequently used in medical settings: Diaphragmatic Breathing Pursed lip Breathing Segmental Breathing Diaphragmatic Breathing: The diaphragm , a dome-shaped muscle situated below the lungs, is used actively during diaphragmatic breathing, also referred to as deep belly breathing or abdominal breathing . By fully contracting the diaphragm, this technique focuses on expanding the lower part of the lungs, enabling deeper and more effective inhalation and exhalation. Technique: Look for a quiet location where you can sit or lie down. You can close your eyes to improve relaxation and focus. Put one hand on your upper chest and the other on

Benefits of vitamin B12, dietary sources, and deficiency symptoms

Vitamin B12 is an important nutrient found in meat, fish, and dairy products. It may also be manufactured in a laboratory and is frequently combined with other B vitamins.

Many components of the body, including the brain, nerves, and blood cells, require vitamin B12 for proper function and growth. The active form of vitamin B12 is methylcobalamin. The most frequent kind used in supplements is cyanocobalamin, which must be converted by the body into an active form.

Vitamin B12 is widely used to treat vitamin B12 deficiency, cyanide poisoning, and excessive blood homocysteine levels. It's also claimed to treat canker sores, cataracts, Alzheimer's disease, osteoporosis, weariness, and a variety of other ailments, although most of these claims lack scientific backing. The B vitamin B12 is very significant. It is necessary for nerve tissue health, brain function, and red blood cell synthesis. Vitamin B12 is also known as cobalamin.

When vitamin B12 levels are insufficient to satisfy the body's demands, a deficit or insufficiency can arise. If left untreated, this can cause a variety of symptoms and possibly irreparable brain disorders. Vitamin B12, like all other B vitamins, is a water-soluble vitamin. It can dissolve in water and pass through the bloodstream in this way. Vitamin B12 may be stored in the body for up to four years, and any excess or undesired vitamin B12 can be excreted in the urine. Vitamin B12 is the most massive and structurally complex of all the vitamins. It is found naturally in animal products such as meat and eggs, and it may also be manufactured by bacterial fermentation synthesis. This article looks at the functions of vitamin B12, how to tell if you're getting enough of it, and how to get more.

Vitamin B-12 Use, effects & Side-effects

Uses & Benefits of Vitamin B12

  • Vitamin B12 is required for a number of biological functions, including:
  • normal brain and nervous system function 
  • cognitive functioning (ability to think)
  • Formation of red blood cells and anemia prevention, as well as assisting in the creation and regulation of DNA, may help to avoid congenital defects.
  • assisting in the prevention of macular degeneration, which is required for energy production.

Vitamin B12 is required for the proper functioning of the circulatory system. When the body is deficient in B12, it produces fewer normal red blood cells (anaemia), which hinders oxygen transport.

Megaloblastic anaemia, commonly known as nutritional-deficiency anaemia, is a kind of anaemia brought on by a lack of B12 or folate. Impaired DNA synthesis and the production of big, aberrant, immature red blood cells define megaloblastic anaemia.

Side effects of Vitamin B12

  • Vitamin B12 is probably safe for most individuals when taken by mouth. Even at big dosages, vitamin B12 is considered safe.
  • When applied to the skin, Vitamin B12 is probably safe for the majority of individuals if administered correctly.
  • Vitamin B12 sprayed into the nostril is probably harmless for most individuals. Even at big dosages, vitamin B12 is considered safe.

Foods Containing Vitamin B12

Vitamin B12 is found in a variety of animal products. Unless it is supplemented, it is seldom found in plant diets.

Beef, Pig, ham, chicken, lamb, fish, notably haddock and tuna, and dairy products, such as milk, cheese, and yogurt, a few nutritious yeast items, and eggs are all good sources of vitamin B12.

Additionally, several varieties of plant milk and morning cereals are fortified with vitamin B12.

Despite the fact that vitamin B12 may be found in a range of meals, certain persons are more susceptible to B12 shortage or insufficiency. The following groups are at a higher risk:

Persons on restrictive diets, such as vegan diets, and people with particular health issues, such as celiac disease, are among the elderly.

Deficiency symptoms of Vitamin B12

Low or inadequate B12 levels can cause a variety of symptoms, some of which can be life-threatening. It has the potential to cause irreparable and severe harm, particularly to the neurological system and brain. This, on the other hand, is unusual.

Having said that, even slightly lower-than-normal vitamin B12 levels might cause symptoms. These symptoms, however, are vague and insufficient to indicate vitamin B12 insufficiency. Among the signs and symptoms are:
  • depression
  • confusion
  • issues with memory
  • fatigue 
  • headaches
  • mood swings
  •  unable to concentrate
Neurological abnormalities, such as numbness and tingling in the hands and feet, might develop as symptoms increase. Some people may have trouble keeping their equilibrium.

Vitamin B12 deficiency in infants can cause:

Face tremors and reflex issues are examples of odd motions. issues with food and if left unchecked, inflammation might lead to growth difficulties.

Take-home Message

Vitamin B12 is a water-soluble vitamin that is mostly found in animal products. The average adult requires 2.4 mcg each day. Vitamin B12 is required for appropriate brain and neurological system function, as well as the creation of red blood cells and other vital activities.

Vitamin B12 deficiency can cause symptoms such as headaches, exhaustion, and digestive disorders, as well as nerve damage and cognitive impairments. Deficits are more common in some persons, such as the elderly and those who have trouble absorbing nutrients. Vegans may be at risk of insufficiency since their diet lacks various B12 sources.

The majority of people who eat a well-balanced diet have adequate B12. Doctors may prescribe oral supplements or injections for others.

Vitamin B12 helps your body in a variety of ways😍. It aids in the production of DNA and red blood cells, for example.
@fastandup_india is 100% vegan with no added sugar, artificial colors, preservatives and is NON-GMO, gluten-free, and soy-free.
You must obtain vitamin B12 from animal-based meals or supplements because your body does not produce it.

You should do this on a regular basis because your body does not keep vitamin B12 for very long. Take 1 tablet with water, post any meal to meet daily vitamin B12 requirements.

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