If you are an athlete, you should know that your body needs vitamins and minerals to have optimal performance and performance; and one of the essential minerals in the body is iron.
Iron is a mineral necessary to maintain adequate levels of red blood cells. This will make our blood contain more oxygen and, therefore, we can better cover the body’s requirements to burn that oxygen and turn it into energy.
Unfortunately, one of the ways to know and appreciate the importance of iron in the body is through its lack, due to the appearance of a series of disorders. Hence the importance of taking into account the signs that you have iron deficiency and know how to remedy it.
The decrease in iron concentration in the organism can be caused, among others, by the following reasons:
Iron is necessary for the formation of myoglobin , a protein found in muscle cells that is also essential for certain enzymes that drive the chemical reactions of the body. In the bone marrow, it is used to produce hemoglobin, the chemical that carries oxygen within red blood cells.
At first, the iron deficiency in the body can be so slight that it may go unnoticed. However, as the body has a greater iron deficiency, the signs and symptoms intensify.
We present 3 signs to which you should pay attention that could indicate an iron deficiency in your body:
A sign of iron deficiency in the body is that your skin is paler than normal; which also applies to gums and nails.
When there is less iron than is required for normal functioning of the body, red blood cells decrease in size and contain less hemoglobin. By decreasing the concentration of hemoglobin (which is what gives the blood red), the skin looks paler.
If you consider that you are getting enough sleep, then that excessive fatigue can be caused by a decrease in iron in the body. You may also notice that your strength has decreased significantly in a short time.
When the musculature does not receive oxygen, which uses it to generate energy, you notice it in the form of fatigue. This is due to the fact that iron deficiency makes it difficult for hemoglobin to correctly fulfill its function of supplying oxygen to all cells; consequently, there is a greater slowness in the expulsion of carbon dioxide from the body, which causes fatigue.
In short, iron deficiency can increase muscle fatigue and affect your endurance and aerobic capacity.
If you have iron deficiency in the body, you experience a reduction in the oxygenation of the blood. As a result, the body extracts blood from the extremities to send it to more essential organs, such as the brain, heart, kidneys, liver and lungs.
That is why a lower blood flow to the extremities – hands and feet – results in that they will feel colder.
Iron is essential for health, so if you suspect that you have iron deficiency in your body, what you should first do is go to a doctor.
On the other hand, since iron is naturally found in small quantities in our body, it is necessary to obtain it through food, through a balanced and varied diet that includes frequent consumption of liver, blood sausage, red meat, clams, fish, oysters, eggs, salmon, tofu, raisins and spinach, among other foods.
The average person needs 8 mg of iron per day, but women of childbearing age require 18 mg of iron, to compensate for the loss of blood by menstruation. In addition, it is necessary to take into account that iron can be difficult to absorb, and also its absorption can be inhibited by the consumption of rice, legumes and grains.
A trick to improve the body’s ability to absorb iron is to combine any iron-rich food with the consumption of vitamin C, B6, B12, folic acid, copper, phosphorus and calcium, as well as decrease with the intake of coffee and wine.
Iron supplements, taken as prescribed by the doctor, can also help if you cannot get enough iron from the diet.
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How many times have you made the decision to make a diet, and have you left halfway? Distributed throughout the network there are hundreds of examples that promise magical results in illusory periods of time, constructed at random and under conditions that take our body to its limit.
Thanks to this type of diets, the credibility has been lost: we have the idea that an effective diet implies abstaining from everything, when it is the opposite. It is not about not eating anything, but eating the right foods. A good example of this is, without a doubt, the Sonoma diet.
It was created by Connie Guttersen, a professional dietitian recognized internationally and registered in the Culinary Institute of America, as a derivative of the Mediterranean diet. The Sonoma Diet promises concrete results, from a smaller waist and defined from 10 days, to the breakdown of sugar addiction by satisfying cravings with healthy and equally delicious foods.
The good thing about this diet is that it has an immense variety of flavors contained in the so-called “powerful foods ” , which are rich in nutrients and other components that the body needs for maximum performance, such as almonds , broccoli, grapes, peppers, strawberries, spinach , whole grains and many more. The wide variety of ingredients can be combined to never get bored with meals.
The Sonoma Diet is quite dynamic since it is divided into three waves. These waves are the periods of time, each one with its respective characteristics and duration, which will define which is the nutritional plan to follow:
It may be that the first wave is quite demanding, because the fact of throwing all that food at once is an emotional and psychological shock, but the second and third are more easily traversed. The gradual change seeks to generate a change in lifestyle, and not just be a momentary solution.
When buying, it is a good idea to stay away from temptations, such as packaged meals or group outings to restaurants during the first and second waves. Fill your pantry with trans fat-free products, and it will be much easier to cook your meals. You should also get a recipe book that contains simple and delicious options for each wave of the program.
If you are one of the people who like to consume fruits, vegetables and healthy food in general, it is the right diet for you. Anyway, there are different recommendations for each lifestyle:
Vegans and vegetarians: consume sources of protein outside meat. Soy and eggs are a good option, as long as they are free of saturated fats or additional carbohydrates.
Low fat diet: during the first wave, hydrogenated fats are prohibited; sugars and carbohydrates are limited along all the waves.
Gluten-free: this diet does not take gluten sensitivity into account, but it may work because of its interest in fruits and vegetables. Just make sure you read the labels on your food to make sure they are gluten-free.
Dr. Melinda Ratini, recognized nationally and internationally for her studies in the field of medicine and nutrition, answered two of the questions that most people have about the Sonoma Diet.
Is the Sonoma Diet scientifically proven?
This is the first question anyone asks when starting a diet: will it work? Will my effort pay off? Dr. Ratini is sincere about it: there is no way to have a magical weight reduction in the first wave of the diet, and this is due to the abrupt reduction of calories.
In addition, there are no specific studies about the list of powerful foods, which include particular fruits and vegetables such as nuts, whole grains and olive oil. However, there are studies that recommend the Mediterranean Diet, which is the basis of the Sonoma Diet, as an alternative to improve health, nourish the body and add years of life to the people who follow it.
The Sonoma Diet has proven to be a healthy alternative to decrease the risks of cancer, Parkinson’s and even Alzheimer’s. For those who suffer from overweight, it is a first step to stay away from diabetes and heart problems.
However, it is important to know that if you are diabetic, you must be very careful and consult your doctor before making changes in your diet plan, since doing it without adjusting your medical treatment is extremely dangerous.
It may require some willpower to withstand the first wave and that is not exactly a magical method to lose weight in 10 days, but it is certainly a healthy alternative for anyone looking for not just a diet, but a real change in his life style.
In addition, once the first and toughest stage is overcome, the plan softens a little and is more permissive with the flavors and sugars, progressively taking the person to the weight he wants to be.
Finally, beyond the specific indications of the Sonoma Diet, it is necessary to do some type of physical activity that complements the diet in order to maximize the results.
Related Wiki Link: https://en.wikipedia.org/wiki/Sonoma_diet
Unfortunately, every day the number of people suffering from diabetes worldwide increases, becoming one of the most lethal diseases and the cause of death for millions of people. In turn, diabetes can also be the source of other diseases, such as kidney failure, heart disease, blindness and other complications.
If you are already diabetic, or have some symptoms of diabetes, you must take into account all the factors that worsen the disease, including the consumption of foods harmful to sugar levels.
Discover the 7 foods that you should avoid if you have diabetes.
If you usually consume soft drinks or processed juices, you need to be aware of the damage they cause to your health, especially if you are diabetic.
But why do sugary drinks hurt? Although its flavor can be splendid, most sugary juices contain more than 30 gr. of simple carbohydrates, which when processed by the body increase blood sugar.
On the other hand, most packaged beverages are sweetened with fructose, a chemical that, according to some experts, is directly related to insulin resistance and other diseases such as fatty liver.
High levels of fructose in the body can also promote metabolic disorders and increases in values such as cholesterol and triglycerides.
Therefore, when it comes to preventing the risk of suffering from diabetes, changing your sugary drinks with water, tea, or fruit juices without sugar will help to maintain stable sugar levels in your body.
Despite being some of the foods most consumed by people, bread, rice and pasta are highly processed and contain high levels of carbohydrates in their composition.
It has been shown that eating rice, pasta, bread and other refined flour products significantly increases blood sugar in people suffering from diabetes type 1 and 2. In addition, in a study conducted by researchers it was determined that the consumption of these foods decrease the well-being of brain function in people with type 2 diabetes.
If you’re wondering what steps to take to prevent diabetes, you can start by including high-fiber foods, since they significantly reduce blood sugar levels and serve as replacements for pasta, rice and white bread.
Consuming foods high in fiber, in turn, will allow you to decrease values also harmful to health such as cholesterol and triglycerides.
If you are diabetic, one of the worst options you can have for breakfast is sugary cereals. Despite the amount of vitamins on the label, these cereals are highly processed and can contain large amounts of carbohydrates. Coupled with this, although they can become a source of fiber, they are almost completely devoid of proteins, decreasing energy levels in the hours when you need it most: at the beginning of the day.
In the case of breakfast for diabetics, the ideal is to combine complex carbohydrates with a good portion of protein, so that you maintain high energy levels and blood sugar is regulated.
In general, packaged snacks such as pretzels and cookies are the most common when it comes to snacking in most homes. Unfortunately, most of these are made from refined flour, quickly raising blood sugar levels.
The amount of carbohydrates can be high, depending on the snack. Among the most popular are the following:
If you are looking for a snack for patients with diabetes, choose vegetables low in carbohydrates and proteins to feed between meals.
Many label fruit juices as healthy; however, these may contain equal or greater amounts of sugar than soft drinks and processed juices.
For example, a soft drink for one person (approximately 250 ml) may contain about 24 g of sugar, while a natural grape juice usually contains about 32 ml. of sugar; amazing, right? Maybe you thought it was much healthier to drink fruit juices than other drinks if you suffer from diabetes, but the truth is that the situation is almost the same.
In case you want to refresh yourself, prepare natural flavored water ; you can do it with a slice of lemon or essence of jamaica flower. In fact, with this combination you will barely be getting 1 g of carbohydrates and no calories.
Although yogurt has become a viable option for people with diabetes, fruit-flavored variations may contain added amounts of sugar.
Most flavored yogurts are composed of low fat and more carbohydrates; For example, a cup of flavored yogurt can contain up to 43. Of sugar, which means that 81% of your calories come from sugar. Thus, fruit yogurt becomes a food that you should avoid if you have diabetes.
In contrast, using low-sugar yogurts such as Greek yogurt can contribute to weight loss and intestinal health without affecting insulin production levels or blood sugar levels.
Fruits are always great vitamin sources for humans, but when they are subjected to the process of dehydration, they tend to concentrate more their properties, including the concentration of sugar.
An example of this are dehydrated grapes (also called raisins): while a cup of common grapes contains 27 g of carbohydrates and 1 g of fiber, the dehydrated grapes contain 115 g of carbohydrates and 5 g of fiber, becoming one of the most harmful foods for patients with diabetes.
However, if you suffer from diabetes you should not rule out fruit consumption. What you should do is consume fruits with low levels of fructose, such as apples or fresh berries.
In general, keeping away from sugars and processed foods high in carbohydrates will improve your blood sugar levels, helping you to control diabetes.
Finally, keep in mind that in addition to a healthy diet, you must also perform other activities to prevent diabetes, such as exercise or quit smoking (if you are a smoker). If you make the necessary changes, in a short time you can feel your body in a healthy state.
Wiki Link: https://en.wikipedia.org/wiki/Diabetic_diet