Category: Healthy Living

    SUNNY VITAMIN

    SUNNY VITAMIN

    13 Oct
    stormingideas 0

    In childhood, our mothers easily let us go out with peers in the yard, especially if it was sunny on the street. Thus, they killed two birds with one stone at once: first, they cut out for a little time while their mischievous people played on the street, and secondly, letting us go to the sun – our mothers knew that our body was better absorbed by vitamin D.

    What is the benefit of this vitamin and what secrets does it contain in itself the assimilation and presence of this “solar vitamin” in the body?

    I did not say that this vitamin is sunny, because the most accessible source of vitamin D is our yellow giant in the sky. According to the National Library of Health, staying in the sun for 10 to 15 minutes, three times a week, is enough to make up for your body’s vitamin D needs.

    Under the term “vitamin D”, scientists have combined several biologically active substances – ferols, which participate in the most vital and key processes in the human body. Calciferol, ergocalciferol (D2), cholecalciferol (D3) are active participants in the metabolism and regulate the processes of assimilation of such necessary trace elements as calcium and phosphorus – that is the main benefit of vitamin D. How many people do not receive calcium or phosphorus, without the presence of vitamin D they They will not be absorbed by the body, as a result of which their deficit will only increase.

    Useful properties of vitamin D.

    Since calcium is one of the most common trace elements in the human body involved in the processes of mineralization of bones and teeth, in the work of the nervous system and is responsible for muscle contraction, the benefits of vitamin D, which helps to assimilate this trace element, are invaluable. In the course of the research, scientists proved the invaluable use of this trace element.

    Dosage

    The recommended daily dose of vitamin D is 200 IU for people under the age of 50, 400 IU for people aged 51 to 70, and 600 IU for people over 70 years. Nevertheless, according to a clinical study conducted by the American Journal of Clinical Nutrition, these recommended dosages may not be sufficient. The results of the study showed that 50% of adults needed 700-800 IU per day to maintain the optimal level of vitamin D.

    The sources of this vitamin are: halibut liver (100,000 IU per 100 g), fat herring and cod liver (up to 1,500 IU), mackerel fillets (500 IU). Also, vitamin D is found in eggs, milk and dairy products, veal, parsley.

    Vitamin D deficiency

    Deficiency of this vitamin in the child’s body leads to the development of rickets and to deformation of the skeleton. Symptoms of a deficiency of calciferol in children can be such symptoms as: lethargy, intense sweating, increased emotional reaction (excessive fearfulness, tearfulness, unreasonable moods). In adults, the lack of vitamin D causes osteomalacia (a violation of the mineralization of bones), muscle tissue becomes flaccid, noticeably weaker.

    With a deficiency of calciferol, the risk of osteoarthritis and osteoporosis is significantly increased, the bones become brittle, they break even with minor injuries, and fractures overgrow are very difficult and long-lasting. Recent scientific studies have also shown that if you lack this vitamin, you are at increased risk of developing cardiovascular diseases.

    Benefit

    A recent study in the Journal of the American Medical Association has shown that young people taking vitamin D in increased dosage have a lesser risk (by 51%) of the occurrence of multiple sclerosis (MS).

    Vitamin D also has a strong inhibitory effect and slows the growth of cancer cells. Calciferol is now actively used in the framework of anticarcinogenic therapy.

    According to an article published on January 30, 2008, in a journal on steroid biochemistry and molecular biology, people who took the recommended maximum dose of vitamin D as determined in the study (2000 IU) and had enough time in the sun, drastically reduced the likelihood of their occurrence breast cancer (in women) and colon cancer. However, this does not end the useful properties of vitamin D.

    The use of vitamin D in the fight against such a complex and ambiguous disease as psoriasis is proved. The use of drugs that contain a certain form of vitamin D in combination with solar ultraviolet, can significantly reduce psoriatic symptoms, remove redness and flaky skin, reduce itching.

    The benefits of vitamin D are especially relevant during the period of active growth and formation of bone tissue, so calciphyrol is administered to babies from birth. Together with other vitamins, it enhances the human immune system, and is a good preventative against colds. This vitamin is irreplaceable in the treatment of conjunctivitis.

    In the presence of ergosterol in the skin, sun ergonic ultraviolet produces ergocalci-ferol in the skin. Therefore, it is so useful to sunbathe and take sunbathing. The most “productive” are the morning and evening sun rays, it is during these periods that the wavelength of ultra-violet is the most optimal and does not cause burns.

    Vitamin D and diabetes. A clinical study conducted in 2014 confirmed that the optimal intake of vitamin D plays a crucial role in preventing the progression of the pre-diabetic state to diabetes in adults. Previous studies have shown that a reduced content (in the blood serum) of vitamin D, is directly related to insulin resistance, metabolic syndrome and type 2 diabetes.

    Fibromyalgia has a significant impact on the quality of life of a person and can even lead to loss of work. This is a painful condition that leads to constant pain, fatigue, loss of sleep, a violation of concentration and depression. The intake of vitamin D also struggles with this painful condition.

    In the world there is still no remedy for the treatment of Alzheimer’s disease, a progressive form of dementia characterized by short-term memory loss, confusion, irritability and mood swings, among other symptoms. Despite the lack of treatment for this neurodegenerative disease, recent evidence suggests a potential link between such a condition and low levels of vitamin D in the blood. For the elderly, vitamin D is crucial.

    A new study showed that a low level of vitamin D in people over 55 years of age is due to the inability to perform routine tasks in everyday life.

    Premenstrual syndrome is what almost 20 percent of women suffer each month. While the symptoms and manifestations of PMS may be different, the effect of taking vitamin D, positively affects and in this painful condition.

    I’m sure, dear readers, that now you know more about this amazing and sunny vitamin.

    THE STRESS HORMONE

    6 Oct
    stormingideas 0

    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.

    THE STRESS HORMONE
    PLANNING OF PREGNANCY IS THE RESPONSIBLE STEP

    PLANNING OF PREGNANCY IS THE RESPONSIBLE STEP

    29 Sep
    stormingideas 0

    Pregnancy is an exciting and responsible time in the life of every woman. Many women begin to adhere to a healthy lifestyle only after a positive pregnancy outcome and do not understand how important it is to prepare yourself beforehand for the bearing of a child.

    So, I’m going to devote this important and topical topic to a whole series of articles in which you – our dear readers – will find very useful and interesting advice that will help you prepare for your conception, and also support a normal pregnancy and postpartum period.

    Let’s start, perhaps, from what it is worth to refuse or cut to a minimum, thereby increasing your fertility.

    Decrease caffeine intake.

    Studies of many institutions prove the effect of caffeine on fertility, so try not to exceed the daily rate, which is about 100 to a maximum of 200 mg of caffeine. It is proved that caffeine has a vasoconstrictive effect, thereby reducing the flow of blood to the uterus, so the process of implantation of a fertilized egg is significantly reduced.

    Bring weight to the limits of the norm

    Both excess and lack of weight will affect both your ability to conceive and your bearing capacity. Try to bring your body back to normal and then the fetus will develop normally. Pay attention to a special anti-inflammatory diet – which is the use of low-fat varieties of organic meat and fish, as the hormones that are contained in inorganic meat products have a negative effect on the development of the fetus. In addition, vegetables, whole grains and nuts should take the most important place in the diet.

    Refuse carbonated drinks.

    First, they contain a large amount of sugar and carbon dioxide, and those who drink diet drinks – do not understand the danger of the action of sweeteners. Aspartame, commonly known as NutraSweet, leads to an increased risk of giving birth to children with autism and spinabifida (split vertebrae).

    Give up alcohol.

    If you belong to those who like to drink, this moment you will have to thoroughly review before conception. Here’s the main tip: give up alcohol altogether or use it only occasionally. As a rule, you can drink one or two servings of alcohol once or twice a week. A portion means a mug of light beer or cider. A glass of wine contains two portions, and in low-alcohol cocktails – one and a half servings. The main risk with excessive consumption of alcohol is the possible violations of fetal development. If you stop taking protective measures, you may already be pregnant. Therefore, it is better to be safe and stop drinking alcohol than to worry about how much you could drink during the period when you were already pregnant, but did not know about it.

    I am sure that every reader understands how important it is to bring the body in order and responsibility that lies on the shoulders of the future mother, because a healthy baby is a gift that we can present ourselves if we are prepared for pregnancy and will keep the correct diet and not forget about physical activity.

    MINERALS FOR WOMEN’S HEALTH

    22 Sep
    stormingideas 0

    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.

    MINERALS FOR WOMEN’S HEALTH
    Diet Myths

    Diet Myths

    20 Sep
    stormingideas 0

    The desire to lose weight and get rich are the two most common today. And if with the second, I’m unlikely to help you with good advice, in the first case, I would like to dispel the myths about nutrition, sports supplements and super-diets.

    And so, let’s start with the debunking of one of the main myths:

    MYTH # 1: TO LOSE LOCALLY POSSIBLE

    Remember, whatever you do, you can not lose weight separately in the sides, or legs, or stomach. In general, any activity aimed at losing weight in a particular place has absolutely no sense. You can not find a person who could lose weight only in the waist, or just “removed the sides” (unless he did liposuction). Because it is impossible and proven by scientific research. Do not confuse only with the strengthening of certain zones, so with the help of exercises – it is, indeed, quite feasible!

    The most stupid thing in the hope of losing weight around the waist and abdomen: wrap around the film and run along the treadmill or do exercises and twisting on the press, in the hope of reducing the waist.

    So, once again: you can lose weight only whole and this process depends on the individual characteristics of the body.

    In men, most often, in the last place, fat leaves the lower abdomen, in some women – in priests, sides, hands or feet. In other words, if your problem area is a stomach, then you can “lose weight” it definitively only when in other places fat also “has already left”. And if you have patience, then almost any body can be brought to at least a satisfactory state for a few stubborn training and proper nutrition.

    MYTH # 2: CALORIES NOT TO BE CONSIDERED

    Indeed, why count and spend for this time? It is better to eat and do not clog your head with boring calculations, but if everything was so simple. In fact, the secret of losing weight is only that you need to spend more calories than absorb. It’s all. There is no other way. There is no magic either.

    And even if you have time to eat the Raffaello package in addition to the already consumed 2000 calories during the day, then neither the 25th frame, nor slimming tea, nor the hunger strike after 6 pm will help you – you will still get fat.

    All semi-charlatan and other methods of weight loss are aimed either at forcing you to consume less calories (distraction, suppressing appetite, hard diet), or for moving more by any means. But not everything is so simple. If you are over 30, it’s not enough just to consume fewer calories, you have to spend more. You need to act on both sides: and cut caloric content, eating healthy food, and increase calorie consumption with a sport load – if you are a beginner with an excess of fat, it works.

    And yes: 30 years, of course, a conditional milestone. The exact figure on the one hand is individual, on the other hand it is not important.

    MYTH # 3: THE RIGHTLY SELECTED DIET WILL HELP

    The mechanism of the effect of short-term diets (with a sharp reduction in calorie intake down to less than 1000 per day) is described. First, the body, not getting calories (in full accordance with the fact 1), inevitably grows thin, as the consumption of calories becomes noticeably less than their expenditure. Following a severe decrease in caloric content on the strength of will, the amount of vitamins and nutrients needed is significantly reduced. The appearance is worse, the muscle mass is lost. There is an inevitable collapse into depression and sooner or later – a breakdown that leads to uncontrolled consumption of food and, as a rule, the return of the spent with the necessary stock for the next hungry period.

    Yes, and rarely who goes on a diet for life, preferring to overeat after a forced hunger strike with plenty of extra fat for the next diet.

    In addition, weight loss on a short-term low-calorie diet is not just short-lived, but also occurs largely due to muscle loss, which is very difficult to repair. And with the loss of muscle, your personal calorie rate also falls and it’s getting harder to fit into it.

    A healthy and reliable way to lose weight with fixing the result – a change in lifestyle. Not temporarily, but forever. Not a temporary diet, but new eating habits. In other words, if you sit on a diet, sit on the one on which you will last a lifetime.

    And, it is not necessary and it is harmful to starve, it is enough to observe simple principles of healthy nutrition. You can be surprised to find out that if you give up 100 grams of sweets per day and mayonnaise forever, you consume as much as 500 calories per day less and will start to lose weight only from this.

    MYTH # 4: THE FULL PEOPLE HAVE THE SLOWLY EXCHANGE OF SUBSTANCES

    People who are overweight often argue that slow metabolism is the reason that they can not lose weight urgently. This has been disproved from time to time in tightly controlled experimental studies. Regardless of whether you believe it or not, the opposite is true. Men and women with a large body weight actually burn more calories, because the metabolism is directly related to the total body weight and muscle mass. Simply put, large people burn more calories than small people. In addition, the cost of energy for moving large bodies is greater than the cost of energy for moving small bodies. Anyone who doubts this, should go with a 30 kilogram backpack and then judge. Obviously, if you carry extra weight with you, you burn more calories. The reverse is also true: after you lose weight, you burn fewer calories to move a light body. If you continue to eat as much for your smaller body as you did for a larger body, your calorie deficit is reduced in the same way as you lose weight. This not only partially explains the myth of “slow metabolism”, but also helps explain the weight plateau and relapse weight. In obese people, the problem often is that they simply do not realize the amount of food eaten per day. Outcome: almost all of us do not know how to correctly guess the number of our calories.

    WHAT TO DO?

    Before you engage in amateur activities and set a goal to lose 5-10-15-20 kilograms, you must always consult a doctor and make a specialized plan that takes into account your individual characteristics. A competent specialist will help to lay out all the facts on the shelves, following which you can lose weight without any miracle-tablets and potions.

    DO NOT OVERTEMPT FOOD RECEPTIONS:

    Skipping food leads to a drop in blood sugar, and this has a negative effect on your well-being and can lead to breakdowns, the code you will get access to food. You can not be hungry, so try to take with you in advance useful products, in case you are hungry. Also, never skip breakfast! Scientists released the following data in the journal Epidemiology (2003): most obese people do not have the habit of eating breakfast. Therefore, if we miss the morning meal, we put ourselves at risk of recovery. The fact is that breakfast helps us control the appetite throughout the day. If we do not get nutrients in the morning, we make up for their shortage during the day, and more often by the evening.

    IMMEDIATELY IT IS IMPOSSIBLE TO BE TRACTED AFTER IMPORTANT

    Training is fine and they are necessary in order to bring yourself in shape, that’s just your stomach certainly will not like it, if you immediately after a meal decide on athletic feats. This can lead to stomach upset, spasms and diarrhea, because your muscles are competing with your digestive system to get energy. To avoid these complications, there is a need for 2-4 hours before the workout, the time depends on the size of the portion.

    WHAT IS?

    Carbohydrates are your main source of fuel. Cereals, bread, pasta, rice and fruit give you the energy necessary for training. After intensive physical exertion, you just need to eat food rich in proteins and carbohydrates. The main rule is to remember the norm of calories that you use and when it comes to carbohydrates – this does not mean that you can eat rolls, sweets and cakes. A slice of grilled salmon with a portion of vegetables is an ideal and balanced supper after a workout.

    WATER AND STILL WATER!

    How many times it was said and written about how important it is to drink water to prevent dehydration. Experts argue that it is especially important to drink the daily norm to women. Their physiological device provides that the urinary system must be thoroughly rinsed so that the bladder does not become inflamed. Without getting the necessary fluid, the body seems to dry up, and the skin becomes too flabby, and the muscles are greatly weakened. Sometimes, if a person lacks fluids, he may be somewhat inhibited, lose a sense of reality, experience a decrease in attention, memory problems, constipation. That’s why, do not forget to maintain the proper balance of water in the body and your body will thank you for it!

    SUCH IMPORTANT 9 MONTHS

    15 Sep
    stormingideas 0

    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.

     

    SUCH IMPORTANT 9 MONTHS
    WHAT IS IMPORTANT TO KNOW BEFORE CONCEIVING A CHILD?

    WHAT IS IMPORTANT TO KNOW BEFORE CONCEIVING A CHILD?

    17 Aug
    stormingideas 0

    Did you notice the paradox: when it comes to careful and long-term preparation for conception, future dads often ignore medical recommendations, believing that everything related to pregnancy is exclusively a woman’s business, and this is very reckless, because the nutrition of the future dad directly affects the level of testosterone in the body, as well as the development of healthy, active spermatozoa.

    To conceive a healthy child, a future father should:

    Avoid smoking and alcohol.

    Alcohol has an equally detrimental effect on the male reproductive system, as well as on the female reproductive system. Both alcohol and nicotine lead to a decrease in the production of male sex hormones and a decrease in the number and viability of spermatozoa;

    Do not get carried away by excessive physical activity.

    Sports, physically hard work, because they can adversely affect the fertilizing function of sperm;

    Refrain from visiting baths, saunas, taking hot baths.

    The problem of the effect of elevated temperature on fertility, that is, the ability to conceive, is purely masculine. It is no accident that the place of sperm formation – the testicles – is in the scrotum, the temperature of which is normally lower than the body temperature. And is not the usual 36.6 and only 35C. Therefore, warm pants and panties, especially synthetic, thick blankets, permanent baths, saunas and hot tubs adversely affect the quality of sperm; Be sure to include on a regular basis in your diet such products as:

    • Fresh herbs, vegetables and fruits (fresh, frozen, dried fruits, etc.), especially worth paying attention to those that are rich in antioxidants and vitamin C. It is the latter that affects the motility of spermatozoa.
    • In addition, you should pay close attention and additional intake of vitamins. The most important vitamins for men for conceiving a child are zinc (every day you need to eat or separately at least 15 mg of zinc) and vitamin E, which is especially needed to reduce the risk of producing abnormal spermatozoa.
    • Food rich in fiber (legumes, lentils, whole rice, wholemeal bread)
    • Fish, especially marine fish species, rich in fatty acids Omega 3
    • Dairy products (rich in calcium)
    • Spices that normalize the circulation of liquids (cayenne pepper, ginger), including sperm

     

    It is necessary to minimize the use:

    • Iodized salt. Its excess reduces the amount of sperm.
    • White rice, high grade flour, white sugar.
    • Animal fats in meat and dairy products
    • Nutritional supplements.

    Actually, one word is enough – to exclude! The fact is that until now it is not known how this or that preservative, emulsifier or flavor can affect the condition of eggs and spermatozoa. Therefore, do not take risks. For two or three months before conception, go to a natural, clean food.

    To conceive a healthy baby, the expectant mother should:

    There are products that, like reliable guards, stand for the protection of the interests of the maturing egg. Want to know what? Products containing vitamin E.

    Namely, vegetable, better unrefined butter, grain bread, eggs, liver, nuts, all legumes, and, of course, buckwheat and oatmeal. Pay special attention to sprouted wheat, as well as flakes and flour from it. It is a delicious and healthy product!

    Products with vitamin C.

    It is so well soluble in water, and in fact is a kind of twin of vitamin E. All of us, of course, know the sources of vitamin C. These are rose hips, citrus fruits, black currants, kiwi and sea buckthorn, as well as sweet peppers.

    Prefer foods containing beta-carotene or provitamin A.

    He is a great defender of eggs from adverse effects. Beta-carotene neutralizes harmful radiation and protects cells from toxic substances. Products with a high content of beta-carotene are different varieties of cabbage – colored, kohlrabi and Brussels, also pumpkin, parsley, carrots and apricot snacks.

    Eat foods with a trace element – selenium.

    It is a magical, wonderful element that turns oxidizing substances into perfectly harmless water. Foods in which selenium with excess cereals, mushrooms and fish, as well as a variety of vegetables, including, zucchini, celery, asparagus and cucumbers. And, better ground! In them, selenium is much larger than in greenhouse cucumbers.

    Eat foods with zinc content.

    The chemical element of zinc is an integral part of the enzyme by which selenium is produced. But zinc also perfectly protects cells! Its a lot in beef and poultry meat, cheese and nuts, shrimp and crab.

    Such an important is folic acid.

    Folic acid is found in green vegetables with leaves (for example, in spinach, broccoli, Brussels sprouts), in legumes, whole grains, yeast, liver, is a part of honey. This acid is necessary for the creation and maintenance of new cells in a healthy state, so its presence is especially important in the period of rapid development of the organism, in particular, at the stage of early intrauterine development. With a lack of folic acid in the early stages of pregnancy, the formation of a defo

    FOOD: POISON OR MEDICINE?

    17 Apr
    stormingideas 0

    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.

    FOOD: POISON OR MEDICINE?
    GREET THE SUMMER FIT AND HEALTHY!

    GREET THE SUMMER FIT AND HEALTHY!

    16 Apr
    stormingideas 0

    All of us want to look good, because soon the summer and this is a traditional time of holidays and merry gatherings with friends.

    Surely, the saying “in a healthy body – a healthy mind” is familiar to you from childhood. The desire to lose weight is not only an aesthetically good intention to look good, but also allows you to maintain health and eliminate existing problems. What should I do to lose a couple of extra pounds to the beach season?

    Fractional power

    Eat 5-6 times a day. Yes, you did not misinterpret. Fractional and frequent meals are much better for your body than one or two dense meals. The essence of fractional nutrition is that you competently plan your diet and avoid the moments when there is an insurmountable feeling of hunger, forcing you to eat an order of magnitude more than you planned. It is important to include in the basic meals lean protein, which is contained in chicken, turkey, fish, beef, mutton, shellfish, eggs. Just remember that the food should be cooked either on the grill, or cooked, baked in the oven or cooked in a multivark. Try to minimize fried foods in your diet. An excellent addition to the protein will be complex carbohydrates, which are in celery, mushrooms, various lettuce leaves, asparagus, cauliflower, broccoli, peppers and tomatoes.

    For snacks can be used and fruit. It is important to remember that there is more sugar in them than in vegetables, which leads to increased hunger. Therefore, always choose whole fruits, while avoiding fruit salads and packaged juices.

    Drink green tea

    Green tea is rich in flavonoids – a group of plant pigments that have antioxidant properties. Clinical studies of the American Journal of Clinical Nutrition have proven the effectiveness of green tea for weight loss. It increases the metabolic rate and in addition has a number of other useful properties:

    Green tea is a mild diuretic, and, therefore, helps to remove excess fluid from the body.
    polyphenols, which are contained in excess in green tea, contribute to increased heat exchange in the body due to the processing of deferred fats. Studies have shown that if you drink 3-5 cups of green tea a day, the volume of fat burned will increase by about 45%; one of the beneficial properties of tea – the ability to reduce blood sugar, and hence – to suppress the feeling of hunger, which is very conducive to losing weight: it’s enough half an hour before a meal to drink a cup of green tea, so that during lunch you can eat a much smaller amount of food than usual.

    Move on

    We all understand that the more we move, the more calories we lose, and, consequently, the more we lose, the faster the weight goes. I do not encourage you to harass yourself on a treadmill or swim 200 laps in the pool, just remember that daily walks, gardening, playing with children and this kind of physical activity is just necessary to maintain optimal weight. Remember a very important point: the more muscle mass you have, the more it “works” for you. The premise is simple: muscle tissue uses more calories than fat, thus it has a higher metabolic rate. If you have enough muscle mass, you will burn calories even when you are not working, it’s great, is not it?

    Well, at last, remember that when it comes to healthy lifestyle and the desire to lose weight, you need to adjust not only your body to a healthy wave, but also the brain. Then all your efforts will be crowned with success and you will forget about past problems and turmoil!

    BE ACTIVE ALL YEAR

    8 Apr
    stormingideas 0

    I am sure that a huge number of people have promised to change their way of life in the New Year.

    Some will try to change jobs, others will improve relations in the family, others will try to lose a couple of extra pounds.

    Such impulses, of course, are beautiful. The main thing is to begin to implement them, and not to reproach ourselves next year, that they did not take themselves into hand. That is why, I picked up for you, our dear readers, a number of useful tips and news that will serve as an excellent motivational impetus for starting an active and healthy lifestyle.

    Forget about excuses

    “I do not have time” – that’s how we tell ourselves when we plan to go in for sports. Of course, each of us works and, at times, a busy schedule takes the last forces, and go to the gym and spend from half an hour to an hour of precious time for exercise, do not want to. That is why, such reasoning is a misconception number 1. The fact is that scientists have long concluded that even if you engage in 10 minutes 3 times a day – this will be equivalent to half an hour of continuous training. Climbing and descending the stairs during working hours is an excellent alternative to running on the track. Take a walk during lunch, and when you come to work, park out and walk. If you perform these simple exercises every day, you can significantly improve your physical tone and well-being.

    The second most common excuse is pain during exercise. Even if you have a disability or you experience some discomfort, this is no reason to forget about physical education. Ask your doctor, set for yourself the optimal workload and set of exercises. A competent approach to training, on the contrary, allows you to improve your health.

    Finally, one of the most common excuses is like this: “I do not see the results, therefore it does not work.” Before starting any exercise program, it’s important to ask yourself what exactly you want to achieve. The reason is simple: all exercise programs are different from each other. Someone goes to the hall to build muscle mass, someone wants to give a relief to the body, and someone can not wait to lose weight. Only by understanding the ultimate goal, you can achieve results. And the secret of many successful athletes is that they periodically change their programs. It. first, it will help to achieve tangible results, and secondly, will make your time-forwarding in the gym more diverse.

    What are the benefits of physical exercise for adolescents?

    Most people start to play sports in order to lose weight or improve their shape. For adolescents, however, research suggests that regular exercise is of far more importance than banal weight control. A recent poll showed that teenagers who are physically active tend to avoid bad habits.

    During the survey, the researchers interviewed about 12,000 students to find out how often they engage in active sports. The received data are very impressive. Compared to teens, whose main activity was watching TV and video games, sports youth were less inclined to:

    • to smoking cigarettes
    • drinking alcohol
    • driving in a state of intoxication
    • use of marijuana and other drugs
    • school promenade

    Sports youth had more chances:

    • have adequate self-esteem
    • get more high marks in the exact sciences
    • normalize sleep
    • work out of school
    • help around he ho use
    • improve relations with family and class mates

    Why is it important to move?

    It has long been known that walking reduces the risk of cardiovascular disease. A lot of research has been done, proving that, although small, but daily activity, it improves the rheological parameters of the blood and reduces the cholesterol in the blood. Having talked with your doctor-chiropractor, you can, with his help, choose for yourself the optimal program that will include both physical exercises and specialized herbal preparations that together will bring the maximum health effect.

    Colon cancer and physical activity

    The American Cancer Society estimates that nearly 95,000 new cases of colon cancer will be diagnosed in the United States this year. The exact cause of colon cancer is not yet fully understood, but some of the risk factors are known: high fat content in food, inadequate fiber intake and heredity.

    Fortunately, there are ways to reduce some of these risks. A study published in the journal of the National Cancer Institute showed that people with a normal body mass index (BMI) are less likely to develop an oncology of the intestines than those who have this index deviated from the norm.

    To maintain a normal weight, do not ignore physical activity and try to lead a more active and healthy lifestyle. After all, the foundation of a beautiful and bright future,

    BE ACTIVE ALL YEAR