Author: stormingideas

Doctors, in practice, during each of their speeches say that you need to be less nervous, otherwise the level of cortisol in the blood will rise. What kind of hormone is it, why is it dangerous to raise it and how to reduce its level with the help of ordinary food products? For all these questions, you will find the answers in this article.

Cortisol is a hormone responsible for the level of stress (stress) in our body. It is produced with the help of the adrenal glands. In some cases, you need cortisol, but in most cases, it is not needed. When you are in a state of stress (physical or psychological), the body releases cortisol. One of its main functions is the conversion of amino acids in the muscles into glucose to provide the body with additional energy, as well as help relieve tension.

In earlier times, when stress was not an everyday occurrence, the level of cortisol was raised as a result of hunger or predator attacks. An increased level of the stress hormone gave energy to people to be able to survive a food shortage or hide from danger. However, if the level of cortisol is increased all the time, your body thinks that you need extra energy in the form of excess fat. Therefore, being under constant stress, it will be more difficult for you to lose weight, even if you are strictly observing the conditions of the diet.

In addition, cortisol differs from other hormones in that it causes the level of blood pressure and sugar in the blood to rise. Chronically elevated blood pressure can increase the risk of developing cardiovascular diseases, as well as the risk of diabetes. Effective management of stress, and therefore, cortisol, will help to avoid complications of health and protect the immune system.

Recent scientific studies show that using certain food strategies, you can significantly reduce the level of cortisol in the body. Dear readers, I urge you to take a closer look at your daily diet, and include the following foods on the menu.

Omega 3 fatty acids

Scientists say that taking fish oil for 3 weeks reduces the level of cortisol compared to a group that did not take it. The fact is that fish oil contains a large amount of omega-3 fatty acids. To products with high content, Omega-3 is referred to as: salmon fillet (only not grown on the farm, but caught off the coast of Alaska), halibut, mackerel, walnuts, almonds, flaxseed oil.

Vitamin C

Increasing the intake of vitamin C, which is found in citrus fruits, in sweet peppers and dark green leafy vegetables, can also significantly reduce the level of cortisol in the blood. These are the results of a study conducted at the University of Alabama.

Low glycemic index

Glycemic index (GI) is a symbol of the rate of cleavage of any hydrocarbon-containing product in the human body in comparison with the rate of glucose cleavage, whose glycemic index is considered to be a reference (GI glucose = 100 units). The faster the product splits, the higher its GI index. Products with a high glycemic index, getting into the body, are rapidly digested and raise the level of sugar in the blood, stimulating the pancreas to a sharp release of the hormone insulin. Thus, if your daily diet consists mainly of foods with a high glycemic index, and therefore the release of the hormone insulin occurs in your body regularly and often, then you can hardly ever lose weight and lower the level of cortisol. On the Internet there are whole tables, in which GI is given for each product. The most optimal glycemic index for protein products (eggs, lean meat, dairy, fish), vegetables and whole grains.

Black chocolate

Good news for chocolate lovers. Researchers from Switzerland found out the effect of dark chocolate on metabolism and the level of cortisol. At the end of a two-week experiment, the researchers found that the group eating 40 grams of dark chocolate a day decreased cortisol in the blood.

Keep in mind that in addition to proper nutrition, you need to sleep (7 to 9 hours) and exercise regularly. In addition, taking a rose hip extract also leads to a decrease in the “stress hormone” in the blood, an additional bonus of which is also the fight against cold and flu.

We constantly hear about the benefits and indispensability of vitamins, and what do we know about minerals? Are they so important? Or can you do without them? And what is the difference in the intake and dosage of minerals for women and for men?

Minerals are substances that are rich in water, sand, rock. They are important for the body no less than vitamins. Minerals activate biochemical processes in the human body, enrich its cells with oxygen, strengthen bone tissues, promote the transfer of electrical impulses and normalize the acid level, liquid and electrolyte balance in the body.

For women, it is especially important to maintain the correct balance of minerals in the body, otherwise their deficiency can lead to a number of problems, beginning with disorders in the hormonal and metabolic balance and ending with osteoporosis with anemia.

Even adhering to the right diet, women are not so easy to make up for all the minerals deficiency. That is why, it is often necessary to take multivitamins with the addition of necessary minerals, or specialized mineral supplements, after which the body will tell you only “Thank you!”

Most women are deficient in such common and useful minerals as: magnesium, calcium, iron, zinc, iodine and selenium, so it’s worth thinking about getting
these complexes, the main thing is that they are high-quality and approved by the doctor, otherwise, do not expect benefits and results from the reception.

Magnesium

Magnesium is an important mineral that participates in more than 300 enzymatic and metabolic reactions. It supports muscular and nervous functions, is responsible for a steady heart rhythm and a healthy immune system. Magnesium is as important as calcium, in the development and maintenance of bone health. This mineral, too, is involved in energy metabolism and protein synthesis, because the body needs it to complete certain chemical reactions related to the metabolism of carbohydrates and fats.

A low level of this mineral in the body can cause: irritability, headaches, muscle weakness, irregular heartbeats, muscle spasms or cramps, constipation and insomnia.

Where to get: nature provides a variety of foods rich in magnesium. This is green leafy vegetables, seaweed, green peas, sprouted wheat, avocado, nuts, beans, brown rice, buckwheat and millet.

Calcium

Calcium is the most abundant mineral in the body and is necessary for the normal functioning of muscles, the transmission of nerve impulses, intracellular signaling and hormonal secretion. Almost all of the calcium in the body is stored in bones and teeth, since it is vital to maintain their structure. For women, it is especially important to get enough calcium in order to reduce the risk of developing osteoporosis, which can lead to an increase in the frequency of fractures. Besides the undeniable benefits to bones, calcium effectively reduces blood pressure, helps in the treatment of migraine and reduces the symptoms of premenstrual syndrome. The recommended daily dosage for calcium is about 1000 mg, however, some studies show that even higher levels of calcium may have additional health benefits. Different forms of calcium are absorbed differently. The most effective forms for the assimilation are citrate, malate, chelate, and calcium orotate.

Where to get: We all know that one of the richest sources of calcium are dairy products: milk, yogurt and cheese. Nevertheless, it is better for health to use plant sources of calcium, such as: seaweed, Chinese cabbage, broccoli, lentils, as well as juices, and cereals that are fortified with calcium. The reason is that dairy products contain small amounts of magnesium and a high level of phosphorus, which reduces the availability of calcium and contributes to the excretion of some important minerals, in addition, many people have lactose intolerance.

Iron

Iron is a part of hemoglobin, which delivers oxygen to all organs and tissues, for this reason, without it, it is impossible to supply cells. Especially important is the intake of iron in cases where you, dear girls, have profuse menstruation. Signs of a lack of iron are: fatigue, insomnia, decreased attention and immunity, anemia.

Where to get: There are two forms of food iron: heme and non-heme iron. Hem iron is found in food products of animal origin, such as red meat, fish and poultry. Non-heme iron can be found in plant products: lentils, beans, dried apricots, broccoli, asparagus, pumpkin, beets and raisins. Iron should be taken with caution, since its surplus is not less harmful than a defect.

Zinc

Zinc is another mineral that is vital for a healthy lifestyle, since even a small deficit of this element can lead to a decrease in immunity. This mineral helps to prevent and reduce the duration of the cold, as it strengthens the immune system and increases the number of white blood cells. Zinc is necessary for the functioning of many enzymes in the body. Zinc plays an important role in cell division, the synthesis of DNA, the formation of sex hormones, so its deficiency often leads to infertility. He, too, helps the body in the assimilation of minerals and has anti-inflammatory and regenerative properties. Struggles with acne and normalizes skin health.

With a deficiency of zinc in the body, wound healing worsens, in the pregnant women there are violations of the sense of smell, the skin coarsens. When zinc deficiency in food is poor appetite, a violation of taste, low growth, delay in sexual development, the lack of secondary sexual characteristics, increased liver, spleen, anemia.

Where to get: The main sources of this microelement: like oysters, pumpkin seeds, garlic, strawberries, raspberries, green vegetables, legumes, nuts, bran, yeast, meat products.

Iodine

Iodine was one of the first minerals, whose importance became universally accepted for human health. It is necessary for the prevention and treatment of various problems with the thyroid gland, since hypothyroidism and iodine deficiency are directly associated with a higher incidence of breast cancer. There is also evidence of a link between low thyroid function and fibrocystic breast disease (FBS). This mineral has a strong effect on the exchange of nutrients in the body, contributes to detoxification, affects the health of nerves, muscles, nails, hair, skin and teeth, in addition, having a profound effect on physical and mental development. This is especially important for women in the situation. They should definitely monitor the level of iodine intake, plus, all mothers need to monitor the diet of their children so that they do not lack this mineral.

Where to get: Products that provide the body with iodine as much as possible are algae, shellfish, lobsters, oysters, cod liver, flounder and sardines. It is important not to overdo it with the use of seafood, so as not to expose yourself to the risk of excessive absorption of mercury.

Selenium

Selenium is very important for maintaining optimal health. It mimics the action of insulin. Studies have shown that selenium effectively stimulates the absorption of glucose and regulates metabolic processes, the synthesis of fatty acids, and a number of other key functions. Selenium also plays a role in reducing the oxidative stress associated with diabetes, reducing the risks of developing neuropathy, retinopathy and cataracts. A deficiency of selenium can lead to a number of functional disorders, including skeletal muscle, cardiac dysfunction and pancreas problems. Selenium acts as an antioxidant against free radicals that damage DNA and this mineral is often included together with vitamins C and E in the fight against cancer, heart disease and even prevents aging.

Where to get: natural sources with a high content of selenium include cereals, Brazil nuts, legumes, wheat bran, chicken, eggs and cheese.

We all know that vitamins and minerals are necessary not only for pregnant women, but for any person who wants to be healthy. In our case, we are talking about two people at once, one of whom still lives in the tummy. First and foremost, it is incredibly important that the nutrition of the mother is correct and balanced.

– To feel good, try to divide the food into 5-6 receptions.

– Meat products should be organic and not greasy, excellent include in the diet of seafood. They are rich not only with a high-grade protein, but also with omega-3 fatty acids.

– Eat easily (the fourth meal should be dietary: a dairy dish, some fruit, some black bread or vegetables for a couple)

– Between breakfast and lunch and during the afternoon snack you can have a light meal with fruit, low-fat sandwich, yoghurt. About buns and puff pastries, pizza, chips, sausage, sausages, fatty and fried foods is better to forget

– Do not forget about sour-milk products.

Yogurt, fermented baked milk, kefir is a source of calcium, which is vital for future mothers. If you do not get enough calcium along with the food, it will still come to the baby from your body’s internal stores, draining your bones and teeth. Nutritionists believe that the main task of expectant mothers is to provide the baby with all the necessary nutrients, not sacrificing their health. Calcium will help you keep your own bones strong while your baby’s bones are forming.

It should be taken into account that during pregnancy, even when observing the right diet, the need for some useful substances is significantly increased.

One of the most essential substances during pregnancy are folic acid and iron.

Folic acid – about its exceptional importance for the development of the embryo written volumes. This vitamin is involved in the synthesis of DNA and cell division, it is absolutely necessary for the development of the nervous system of the embryo (neural tube). If at the beginning of pregnancy the future mother had a strong lack of folic acid, this often led to malformations in the baby, including Down’s syndrome. Similarly, taking folic acid reduces the risk of spontaneous abortion in the early stages.

Since the rudiments of the nervous system are laid very early, in the period from 15 to 28 days after the onset of pregnancy, folic acid should ideally be taken before conception. The daily dose for pregnant women is 400 – 600 mcg. In food, even with the most balanced diet, there is no such amount of folic acid.

It should be remembered that green tea reduces the digestibility of folic acid, which means that this combination should be avoided. And everyone knows the good old “Biseptol” is an antagonist of folic acid, because of what is strictly contraindicated in pregnancy.

Iron – an immediate component of hemoglobin, which is part of the blood cells. During pregnancy in a future mother, the amount of blood increases by about a liter to provide both the placenta and the baby with the necessary nutrients. To form this blood, you need iron.

With a well-balanced diet at the rate of 2500 kcal per day per day, about 15 mg of iron enters the body, but this mineral has its own peculiarity: it absorbs not more than 10% of the dose taken. Therefore, at a daily rate of 3 mg for pregnant women, the total intake of iron into the body should be at least 30 mg, including what is contained in the food.

It is important to know about the effect of iron on the assimilation of other vitamins. So, vitamin C improves the digestibility of iron, so in many tablets they go together. On the other hand, zinc and copper compete with iron in the intestines for absorption, so taking them together is not worth it.

As a preventive measure in pregnancy, enough dose of 30 mg of iron per day. If we take into account also what is contained in the food, then the total will be sufficient. Large doses are used only for the treatment of anemia, after appropriate blood tests and consultation with a doctor.

Often there are questions about the benefits or harms of ginger during pregnancy. Its effect on the body is so wide that it can be used in a variety of conditions.

Ginger has a beneficial effect on the digestive, circulatory, nervous, respiratory, excretory, immune, reproductive systems of the body. It accelerates the metabolism, has analgesic, anti-inflammatory and antibacterial action.

Immunity of a woman with the onset of pregnancy weakens, and the body becomes a target for harmful bacteria and viruses. Increases the likelihood of a pregnant woman with a cold, flu. In this case, tea with ginger will be an additional means in the prevention of disease or in the fight against it.

In early terms, a woman may be bothered by toxicosis. Ginger will help to remove the usual symptoms of toxicosis of the first half of pregnancy – nausea, vomiting, excessive salivation, dizziness. This is due to the fact that it seems to dilute blood, thereby speeding up metabolic processes. In addition, ginger will increase the appetite of the pregnant woman and eliminate (if any) unpleasant conditions of the gastrointestinal tract (gas formation, diarrhea, a feeling of heaviness after eating).

Pregnancy affects the nervous system. Women can feel unreasonable anxiety, fear, be irritable and even aggressive, or whiny and apathetic. To stabilize the emotional state, improve the mood, a pregnant woman can use ginger.

Physical exercises are an important aspect throughout the entire pregnancy.

Physical culture helps to reduce toxemia, the duration of labor and the more favorable course of the postpartum period. This has a beneficial effect on the development of the fetus, as its blood supply improves. On the contrary, reduced physical activity contributes to the appearance of obesity, constipation and weakening of the muscular system. Such a woman is difficult to bear a child and even harder to give birth.

Mechanisms of action of physical exercises.

Nervous impulses that emanate from the muscles during movement, reflexively affect the internal organs, stimulating their activity. So, for example, if you do exercises for the hands, this can not but affect the work of the heart, lungs and gastrointestinal tract. In addition, during physical exertion, substances that also stimulate the activity of internal organs are secreted into the blood.

If you are like most people, then, naturally, you care about your car. You regularly undergo maintenance, wash and cover it with wax every weekend, and surely fill it with the best gasoline to get the most out of your investment.

Despite the fact that people regularly take care of their cars and other things, they neglect their body, getting carried away by delicious, but empty products that do not give our body anything useful.

Recent studies published in the June issue of the journal “Food Chemistry and Analysis” showed that the diet of approximately 5,000 adults, almost one-third, consists of food harmful to health.

The first place was taken by sweets, hamburgers, pizza and chips, and our people added sour cream, mayonnaise, buns and cakes to the list.

According to the lead researcher Gladys Block, healthy foods such as fruits and vegetables account for only 10% of the calories consumed in the diet of US residents. A significant part of Americans (including our compatriots) are undernourished in terms of vitamins and minerals. The bloc also stressed that unhealthy foods only add calories, but they have no nutritional value and they are increasingly contributing to the epidemic of obesity in the US and other diseases (arthritis, cancer, etc.)

Undoubtedly, the most valuable investment in our physical environment is that we consume daily to maintain and enhance our vitality.

You can start by replacing sweet candy and chocolate, high-calorie soda drinks, all kinds of pickles and other unhealthy foods with healthy foods consisting of whole grains, fruits, lean meats and vegetables, with a volume of at least 60%.

After such a revision of the diet, do not be surprised that your “engine” will start working without failures and will give the greatest return.