Unlike most vitamins we consume, vitamin D can be absorbed as a hormone: we get it through the skin, through the sun’s rays and cholesterol, and every cell in the body has receptors to synthesize it. All this implies that she is involved in much of what happens to us physically.
The main groups of people affected by the lack of vitamin D are:
However, they are not the only ones, and currently there are approximately one billion people with this deficiency in the world. This number of affected only tells us one thing: that many people are not fully aware of the symptoms of low vitamin D.
Most signs of vitamin D deficiency are so common that they are likely to be overlooked. Fatigue, depression or hair loss may be symptoms that you do not care about, but may be warning you of a long-term health problem.
Vitamin D plays an important role in the immune system. The strengthening of the cells that fight diseases depends on it. Most diseases that spread when we have low levels of vitamin D are related to the respiratory system. These are some of them:
The low consumption of certain vitamins usually causes abnormal levels of fatigue and fatigue during the day.
Vitamin D plays a key role in this, as one of its functions is to help in the creation of new blood. When the blood is low in the body, many negative effects arise, and fatigue is one of them.
Some case studies have shown this: one study focused on the case of a woman who complained of chronic fatigue and headaches. His blood levels were around 5.9 ng / ml. After being supplemented with vitamin D, her blood levels increased to 39 ng / ml, and her symptoms disappeared.
Another basic function of vitamin D is to help in the absorption of calcium. When calcium absorption is difficult, multiple negative effects occur in our bone system. Apart from the characteristic bone pain, vitamin D deficiency also manifests itself in chronic back pain, with no apparent cause.
A study of 9,000 women in advanced ages showed that vitamin D supplements helped them significantly reduce back pain during their daily activities.
The vitamin D deficiency may be a cause of depression, especially in the case of older adults.
A long-term study with patients with depression, found that at least 65% of them had low levels of blood and vitamin D. Although it has not been established whether the consumption of vitamin D supplements can solve this problem, the relationship between both aspects is significant.
It is often believed that this is an almost exclusive symptom of patients with diabetes. However, several studies have shown a relationship between this symptom and vitamin D deficiency. In fact, a study of patients with diabetic foot injuries showed that those who delayed more in healing presented this deficiency.
While there is little evidence to show that vitamin D supplements can resolve any scarring or inflammation problems, there are encouraging studies, such as one on patients with leg ulcers: after being supplemented with vitamin D, their ulcers were reduced by 28%. %, which is a good first sign.
Many times we believe that the problems in the skeletal system are due to not consuming enough calcium, when in reality we could present problems to absorb it. By not absorbing more calcium, the body begins to discard the one we have in reserve, with which bone mass is lost.
Older women (particularly exposed to this) often ignore this reality, and increase the consumption of calcium instead of supplementing with vitamin D, which helps absorb new calcium.
Stress, genetics and high-fat diet are not the only causes of hair loss. For example, hair loss by sectors ( alopecia areata ), especially in the case of women, is usually due to rickets, which is produced in turn by the low absorption of calcium.
Some studies have shown that the consumption of vitamin D supplements, even topical application, favor the growth of new hair.
There is evidence that muscle pain, both in children and adults may be due to vitamin D deficiency.
One explanation for this is that there are vitamin D receptors in the nociceptors, cells capable of making us feel pain. When there is vitamin D deficiency, these cells are altered, generating pain in the muscles.
A study of 120 children in a growth stage with vitamin D deficiency showed that a single dose of vitamin D could help reduce pain in 57% of cases.
Having vitamin D deficiency is usually due more to ignorance than to difficult problems to treat. To correct this, just follow a few corrective steps at the level of food and daily habits.
If you think that your vitamin D levels are low, you can go to the doctor to recommend an adequate supplement . However, assuming these habits is also useful:
We know that obesity causes health problems, from diabetes and heart disease to high cholesterol problems. In this sense, a study by the New England Journal of Medicine , after analyzing about 1,000 cases, has indicated a close link between obesity and 8 different types of cancer, among which are the following:
Researchers from the International Agency for Research on Cancer (IARC) of the World Health Organization, meanwhile, have also previously linked obesity to 5 other types of cancer, such as breast cancer (in postmenopausal women), kidney cancer, the uterine, the esophageal and the colorectal.
Discover if an unhealthy body weight (based on BMI) can be related to an increased risk of cancer.
Although not completely proven, research suggests that obesity itself may be a cause of different types of cancer.
According to Graham Colditz, MD, MPH, of the University of Washington School of Medicine and president of the IARC Working Group, when they examined animal models and human data, evidence was found of a cause and effect relationship between the Cancer and obesity.
Our body is made up of millions of cells that support the internal organs and maintain the functioning of our body. Generally, in a healthy body, when cells are damaged and die, new cells grow and divide to take their place.
Cancer occurs when this process does not work as it should and the damaged cells do not die. When the new cells form and divide without stopping, the result is the emergence of cancer.
There are several reasons to think that extra weight increases the risk of suffering from one of the 13 types of cancer mentioned above. Hormones and inflammation are two of the main causes.
Women’s bodies naturally produce estrogen, a sex hormone that helps maintain sexual functioning and healthy bones. The problem is that fatty tissue creates too much estrogen, which, in high levels, is associated with cancer.
According to Colditz, another hormone that contributes to the emergence of cancer is insulin. While the purpose of insulin is to help the body convert sugar from carbohydrates into energy, obesity increases the risk of developing insulin resistance. In this sense, producing large amounts of insulin can lead to carcinogenesis.
Obesity can also cause chronic inflammation. Normally, inflammation is the way the body fights wounds, infection and disease, according to what the National Cancer Institute says.
However, the most obese people often produce inflammatory reactions even without injury, which over time causes cell damage. However, this hypothesis is not yet completely clear, so it must be interpreted with some caution.
Karen Collins, nutrition counselor at the American Institute for Cancer Research (AICR), notes that maintaining an adequate weight is vital to your health. According to him, 20% of cancer risk is related to obesity, although exactly how or why it is not tested.
There is a misconception that people can eat what they want and not gain weight, as long as the food is healthy. But, if you are adding additional calories to your meals beyond those you burn, you will be storing them as extra fats.
Following this line of argument, when the Colditz team examined patients who had undergone bariatric surgery, which tended to maintain weight loss, they observed a lower risk of breast and endometrial cancer.
The ideal according to Colditz, to prevent cancer, is to avoid weight gain, or lose weight if necessary. For this, the following is recommended:
The study developed by Colditz found that obesity itself has its own impact on the risk of suffering from any of the 13 types of cancer, regardless of the nutritional quality of the food you eat. On the other hand, he stressed that people who suffer from obesity have a higher risk of suffering from cancer.
The high blood pressure is one of the most common yet most dangerous diseases as humans face: it is estimated that worldwide, about one trillion people have it .
Those who live with hypertension, are accustomed to make a lot of concessions in their day to day: stop smoking, stop drinking alcohol or take medications are obvious and necessary steps, but they are not the only ones that someone with this condition can perform.
Science has shown that there are natural methods of reducing blood pressure that, done consistently and conscientiously, can be of great help to people with this condition.
A classic and infallible method of reducing blood pressure is to exercise regularly.
An obvious first reason is that exercise helps strengthen the heart, which is the muscle that pumps blood through the arteries. Thus, the more exercise is done, the more efficient the entire process will be.
Studies have indicated that doing 150 minutes of moderate exercise or 75 minutes of vigorous exercise a week is more than enough to see favorable results.
Salt is one of the most used products in the kitchen around the world. This is because the sodium ions it contains generate shocks that activate our taste system, causing everything we taste with it to have more flavor, not to say better.
But as much as we like its use, most studies suggest that sodium raises blood pressure. In the worst case, it is considered to have a direct impact on events such as heart attacks.
Although there are people who process sodium better than others, if you have been diagnosed with high blood pressure, it is best to reduce the consumption of salt and processed foods that may contain it.
The relationship between alcohol and high blood pressure is not entirely clear: while many studies suggest that drinking alcohol harms stress, other studies suggest that moderate consumption can actually benefit the heart.
In any case, what does seem to be clear is that we should not abuse it: it is estimated that high alcohol consumption is directly related to 16% of cases of hypertension in the world.
It is usually considered that moderate alcohol consumption is equivalent to one glass a day for a woman or two glasses a day for a man. If you drink more than that, it is detrimental to tension.
Potassium is a useful mineral for blood pressure, mainly because of its ability to help the body get rid of sodium. Unfortunately, modern diets involve more sodium than potassium, so for someone with high blood pressure it is necessary to make certain adjustments.
These are some of the foods richest in potassium that should be consumed:
Not all people with high blood pressure should eliminate coffee from their diet, but there are cases where it may be necessary.
The caffeine present in coffee generates a shock in our nervous system that can raise blood pressure. However, not all people process this equally, and it is believed that it is those who do not consume coffee regularly who are most affected by its consumption.
If you were not a big coffee drinker before being diagnosed with high blood pressure, it is best to avoid drinking it or at least consult a doctor beforehand so that he can follow up.
Knowing how to handle stress is a health issue for anyone, but for those who suffer from hypertension it can be a life-to-death issue.
When we are under stress, the body is in a state of alert that is physically demonstrated in a high heart rate, with its already known unpleasant consequences.
Some people deal with stress in the wrong way, adopting habits that can be even more harmful: smoking, drinking or eating unhealthy foods as a consolation are not appropriate ways of dealing with conflicts.
The best way to handle stress is to perform pleasant activities: taking the time to read a good book, listen to pleasant music or reduce work hours, are healthy and very necessary for any human being.
Nothing like a good chocolate to reduce blood pressure; this, of course, provided it is done correctly.
When we eat huge amounts of milk chocolate, our blood pressure will be impaired. However, eating a small portion a day may be useful, especially if it is natural dark chocolate or cocoa.
Cocoa and dark chocolate contain flavonoids, a natural compound that works as a vasodilator. By eating them in small portions, good results can be obtained in terms of blood pressure.
We have all heard that quitting smoking is good for controlling blood pressure, but we rarely stop to analyze the reason for this.
The first thing to know is that, surprising as it may seem, the studies carried out so far have not found the definitive link that demonstrates that the cigarette increases the blood pressure in the long term. However, it is known that each puff of cigar that is given, at least temporarily raises blood pressure.
One thing that is known for sure is that the chemicals in cigarettes tend to damage blood vessels, increasing the risk of heart attack and other conditions, so stopping smoking is a good step to keep in mind.
Every day more and more studies appear that demonstrate the link between the consumption of refined carbohydrates and high blood pressure.
It is not just sugar, but all refined carbohydrates such as white flour and other similar. Reducing your consumption is, therefore, a good measure to take.
Several studies have indicated that people who have a diet low in calcium are more likely to suffer from high blood pressure.
So far, calcium supplements have not been shown to be able to alleviate tension problems. However, diets rich in calcium foods have shown good results in this regard.
A correct intake of calcium for an adult should be around 1,000 mg per day. For women over 50 or men over 70, consumption should rise to 1,200 mg daily, including foods such as:
The heart is the muscular organ that is at the center of the cardiovascular system. He is in charge of pumping blood, through the whole body and delivering nutrients and oxygen.
Despite its small size, the heart must do an arduous job to be able to pump the liters of blood required for the proper functioning of the human system.
So that you are sure that you are doing the best to care for and protect your heart, know 6 surprising truths that make the heart can perform its functions within the body and how it can be affected by emotions.
The heart of a baby begins to form from the fourth week of its development, from that moment begins to work without resting. Some people believe that the heart pauses when sneezing, however that theory is not scientifically proven.
On the other hand, incredible as it may seem, some research says that a woman’s heart rate is faster than that of a man, since she can perform eight beats per minute. This means that, depending on the sexual gender, a person’s heart can beat about 100,000 times a day and 40 million times a year.
The heart is so amazing that it does not require the other parts of the body to beat. In fact, if the heart separates for a few seconds from the body, it would keep beating because it contains its own electrical supply.
This phenomenon occurs because the myocardium (the muscle of the heart) sends the electrical impulses that cause the heart to contract. In this action, the sinus node also participates, also known as ” natural pacemaker “.
Although the heart is a small muscular organ, it is very powerful, since it has the capacity to pump more than 300 liters of blood through the body every hour . That means that in the course of 75 years, the heart will be able to pump around 1 million barrels of blood.
In the human body there are 75 trillion cells, and the heart is in charge of pumping the blood to all of them except the corneas.
It is surprising that when the body is at rest, the heart takes only six seconds for blood to flow from the heart to the lungs and back; eight seconds to go to the brain and back; and 16 seconds to go to the toes and vice versa.
Despite being so powerful the heart can be affected by emotions, such is the case of cardiomyopathy.
Cardiomyopathy is a disease that attacks the heart muscle and causes the heart to increase in size and become stiffer and thicker than it normally is. This disease is commonly known as the “broken heart syndrome “.
Research says that the emotional charge can cause these physical changes in the heart and trigger a stress cardiomyopathy. This disease occurs when a stressful emotional event induces some symptoms similar to those of a heart attack such as shortness of breath and pain in the chest.
In addition to this, one study found that people who have lost a loved one have a higher risk of suffering from atrial fibrillation, or the development of an irregular heartbeat. Within the first year this risk is especially high among younger people and if the loss was sudden or unexpected.
Many people believe that nothing but pain emotions trigger this type of illness, however, a recent study in the European Heart Journal found that happy events like surprise parties or winning the lottery can put a sudden strain on the heart – a condition which has been baptized as “happy heart syndrome “, which seems to affect mainly postmenopausal women.
When people are traveling through cold or stormy weather stations, the heart begins to make a greater physical effort because it begins to decrease the internal heat of the body.
The American Heart Association recommends that, to take care of the heart, wear coats and hats in cold or windy climates to keep warm and prevent the heart from pushing harder than normal.
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Surely we all know someone who at some time has suffered any type of injury: sprains, strains, muscle injuries, back pain … And sure, too, that we have always seen or heard someone give that person advice on how to recover from an injury or ailment. However, heed to these recommendations can sometimes end up being harmful to the health of the injured person.
As always when we talk about routines and diets, what can be good for some people, others can aggravate the injury. For example, when I operated on my shoulder in April 2015, I was told that I could not return to the gym until November or December of that same year, and yet in mid-September I was already doing multi-joint exercises (with little weight, yes ). This is why the recovery periods will not be the same for everyone and not all the advice received will be beneficial.
Learn some of the most common myths about injuries.
Physiotherapy is a tremendously useful tool when we talk about recovering or treating an injury, but if we do not apply that tool correctly in our day to day life, surely the recovery will be extended or it will not be completely produced. Therefore, it is important to follow the advice of the physiotherapist so that their treatment works and is effective, since nobody wants to be with pains or functional limitations permanently, right?
Well, this is a half truth. As you know, there are studies that talk about the ineffectiveness of static stretches before sports practice (understanding that forcing the stretching of a cold muscle can cause injuries and decrease performance). However, it is also necessary in some of these studies that what can be done is first a round of dynamic warm-ups and, later, static stretching in a smooth manner.
A 2013 study published in The Journal of Strength and Conditioning Research found that static stretching before a workout led to reduced lower-body strength. Because of this, we must be clear that when we talk about warming up it’s not just to get there and start stretching like crazy.
We must follow some guidelines and more if we have suffered an injury.
Without a doubt, this is one of the greatest myths that we will all have heard on occasion. Not always that we have back pain will be due to causes related to physical activity. Moreover, sometimes, back pain (especially of the lower back) can be associated with physical inactivity (shortening of hamstrings by spending many hours sitting at the computer, abdominal weakness, poor postures in our day to day …) . And for this reason, sometimes the pain in our back will be treated much better with physical exercise than with inactivity.
People who have had problems in their knees think that by using a knee brace them will be safe from suffering new mishaps, continuing to make normal life as before the injury. And this is a very serious error.
Having suffered a knee injury leaves us with some chances of suffering it again in the future, since it is an area that has been altered for some reason (in this case, an injury).
In this way, a brace will not make us immune to a new injury (even though we have never had knee injuries, knee braces do not immunize us), so in this case it is best to save money from the knee and perform a correct work of rehabilitation and / or prevention (there are exercises that help us to gain stability in the joints and strengthen the muscles).
Again, a half truth. Sometimes, after a training performed correctly (we understand by “correct form” perform it at the necessary intensity so that it is not a “walk through the gym” but not a “crossing through hell”) can appear what is known as DOMS (delayed onset muscle soreness or delayed onset muscle pain), and the worst thing we can do to ” recover ” from this phenomenon is to have a total day of inactivity (i.e., sofa-bed and sofa-bed). It is something similar to what happens with the famous shoelaces.
If we want to overcome the DOMS (or the aches in other cases), the best we can do is what we call ” active rest “, that is, a physical activity performed at a light level, that does not involve an effort but at the same time it will allow us to continue with the exercise. Examples of this could be a brisk walk, pilates or yoga classes, a myofascial release session with a foam roller…
This is a “half myth”. While it is true that choosing the right footwear can help us to prevent certain types of ailments (especially if we accompany them with a study of the march in which we analyze our way of stepping to choose correctly the footwear that we will use), it is also true that in other circumstances it will not help us, especially when the vast majority of people who perform physical activities (especially runners) do not perform previous checks that can detect alterations in the footprint.
In addition, and as we already know, feeling pain implies a warning signal to an injury , so we must pay the attention it deserves and not continue with sports until we know what kind of injury it is and if we can do physical activity during Recovery.
This could not be a major myth. Not feeling pain does not mean that we are all right. Recovering from an injury does not mean that it stops hurting us, because in cases like a torn ligament in the knee, the rupture of tendons that I suffered in my shoulder or a breakage of fibers in the thigh, the absence of pain does not mean total recovery, since for all of them there will still be a way to travel until full recovery.
You have to be very careful with the issue of injuries if we do not want to have a relapse that can leave us, even sequels for life.
If already in itself when we talk about the myths of training and, especially nutrition, we always say that we must be very careful with the information we handle, in this case we must emphasize it in bold, since we are talking about A bad choice during our rehabilitation of an injury, can leave sequels for a lifetime and, as the title of the article says, ruin our lives.
But unfortunately, sometimes looking for good information is very complicated for two reasons: the first, the number of false “professionals” on the Internet who have divulged their hoaxes and myths without caring about anything other than getting a handful of likes and followers in their social networks and, on the other hand, that sometimes the information of better quality and with more solid base is in English and, either due to laziness or lack of time, people do not even try to translate it.
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In the case of men, hair fall is caused due to the increase in the level of DHT hormone. This hormone causes loss of natural hair color, greying of hair, bald spots, and weak hair follicle. Hair Revital X helps to stop the production of DHT hormone and helps to reverse the hair damages caused by DHT hormone. This supplement helps to improve the blood circulation in the head skin that supports new hair growth. Hair Revital X provides noticeable results within 3 months of usage. Hair Revital X Review
The Hair Revital X Saw Palmetto in two ways oral supplement that you swallow and in a topical supplement that you apply directly to you scalp. But unlike other Saw Palmetto supplements, the Hair Revital X system amplifies the effects of Saw Palmetto with doctor-formulated ingredient blends. Both the oral and topical supplement contains the first three ingredient blends
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Normally, when people want to have a good physical condition or simply want to be healthy, they embark on a world of habits that are considered healthy by many people, in order to fulfill their wishes.
Some of these rules can be simple things, such as taking some vitamins a day, or more complex, such as sports activities. It is also good to consider that everything in excess is not always good, so it is a good time for you to find those days where you can break these rules.
We bring you some healthy habits that you can break during the weekend .Healthy habits that you can skip over the weekend
Drinking water is very important for all living beings, because if we do not take the amount of water necessary for our body we can have some problems such as fatigue, high or low blood pressure, constipation, and many other problems. However, we must bear in mind that it is not always necessary to drink 8 glasses of water per day. These amounts may vary depending on the physical activities you perform, the state of health of the person and the environment where you are. You do not always have to drink 8 glasses of water a day
It has always been said that to start a day full of much activity and hard work, you should sleep an average of 8 hours per night. In this way, you will rest the necessary hours to wake up with a lot of energy. However, this is not true at all, since people can sleep the hours they consider necessary as long as they feel full of vitality at the start of the day, either between 7 to 10 hours per night.
For young adults between 18 and 25 years of age it is considered appropriate to sleep at least 6 hours at night as long as they sleep comfortably and without interruption. However, if you cannot sleep during the night, put into practice some of these habits to rest better:
Eating healthy meals every day are habits of people who wish to have a good physical condition or simply have good health. On the other hand, a low-fat diet is always good if you want to avoid cardiovascular diseases such as high blood pressure, heart failure or cerebrovascular diseases, among others.
However, eating a low-fat diet does not significantly reduce the risk of these diseases. In fact, what really affects your health is the type of fat you consume and not the total amount. So do not worry if you want to break your diet from time to time.How to break rules about healthy food on weekends
A study revealed that reading in the dark does not harm the eyes, it only causes eyestrain. What is recommended to avoid this? The main thing is to avoid that the light is directly on your eyes and on the book you want to read. In this way you will reduce possible damage to your eyes when reading.
In order not to damage your sight, in addition, you should eat healthy and try not to abuse the hours of use of mobile phones, computers or televisions. Everything in excess is harmful.
All people or the vast majority of them take their vitamins daily, in order to receive enough nutrients to face daily challenges such as physical activities, long hours of work or a few hours of rest.
However, not taking your vitamins for a couple of days does not mean that your nutrient levels drop significantly or that you will stop performing the activities that you usually perform less efficiently, but it is good to remember that if you are in a poor level of nutrition , It is always good to take the corresponding vitamins.
A study revealed that taking vitamins every day does not greatly reduce the prevention of diseases, but they will help supplement those nutrients that may be missing from your body.
Exercising or physical activities like going out for a run is always good for people; especially if the people who carry out these activities want to be healthy. However, we must emphasize that it is not always better. Performing this type of exercise in a moderate time is more than enough if you want to stay in an optimal state.
It is advisable to practice this type of activity about 5 times a week for at least 30 minutes. That will be enough to keep you in shape and, in addition, you will have plenty of free time to perform other occupations.
It is always good to have a routine of activities, especially if you want to take care of your health, but it is good to also take into account that everything in excess is not always good. There must always be a space or a time in which you can be yourself and enjoy any other kind of routine.
Take your time to develop other activities and return to the routine from Monday to Friday.