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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Sometimes weight gain can be linked to various different sources that even we’re not aware of. We like to throw the blame for our increase in weight to our dietary choices or lack of exercise, but turns out there are many other reasons behind why you might be gaining weight. For one, there are two very specific toxic substances in our food supply that are actually making us fatter, and the thing is, a lot of the times these substances are included in the types of food we consider healthy to eat, when in reality, they are making us unhealthier by the minute. This is something that the Zenith Detox guide touches upon in detail.
Zenith Detox is a high-end liver support formula that supports optimal functionality. Those who use this product on a regular basis and as directed are able to ensure that their liver filters the blood, cleanses the toxins, and eliminates waste at the best level possible. With these types of qualities, users are able to experience a healthier body and a better system as well. Further, the natural ingredients are ones that lead to quality outcomes and prevent issues such as adverse side effects.
Zenith Detox works by the stimulation of your body’s production of Glutathione with a selection of powerful natural ingredients in the combination of perfect amounts. This supplement works like a clockwise where your body will get essential nutrients in which it needs. It filters the harmful toxins you eat, drink and breathe for the whole day. This supplement shows you the one superhero molecule that regenerates your liver and helps in turning your body fat instantly with full-fat burning power ON. This supplement helps in repairing all your cells, transforming your health and overall life expectancy. The Master Detoxifier helps in reversing the toxic overload and regenerate your life in a short period. In just a matter of weeks, you can quickly transform the weight and health and reverse your high blood pressure and diabetic symptoms. Zenith Detox Review
Every ingredient added in this supplement helps you to stimulation of the body production of an antioxidant called Glutathione. It helps in maintaining the high Glutathione levels in your liver and optimal health throughout your aging process, weight gain, illness, and disease. The more Glutathione you have in your liver cells makes you healthier and youthful. The 3-unique ingredient blends, designed to support & bolster your body’s natural detox system and in this supplement consist of Glutathione boosting natural ingredients that contain herbs, spices, vegetables and much little-known stuff.
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We designed Zenith Detox to quickly and easily clear damaging toxins from your body, so you can feel better than you have in years. Its natural ingredients are concentrated into easy-to-take capsules
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Hair Revital X is a powerful supplement that is designed for men above the age of 18 who are struggling from hair loss problem. This supplement is formulated using natural and herbal ingredients like nettle leaves, vitamins, minerals, horsetail and many more. These ingredients are clonally tested before using in the formulation. The formula of Hair Revital X is free from any kind of chemicals or fillers or binders which can cause any side effects. All the ingredients used in this supplement take the active part in stopping the production of DHT hormone that is responsible for alopecia. This supplement also stimulates the process of new hair growth.
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.
It is very common that in more than one moment of your life you have experienced a loss of memory, what we know by the name of “forgetfulness”. These kinds of situations are repetitive when you have a lot of things to do and we are so focused on trying to remember as many things as possible that we end up remembering almost nothing.
Even though this is a completely normal event, having a short memory can be very frustrating. Genetics plays a very important role in this due to the existence of hereditary diseases such as Alzheimer’s and other hereditary neurodegenerative pathologies. However, we can work on improving our memory through the food we eat and improving our lifestyle.
If you are interested in knowing how to improve your memory, here are 10 natural ways to improve your memory.
Many of the products manufactured industrially, although not explicitly mentioned, contain various forms of sugar that are used during their manufacture. We can see it when reading in certain products things like glucose, fructose or sucrose, among other types of sugars.
Completely eliminating sugar from our diet is practically impossible; however, its excess consumption has been linked in numerous studies with many chronic diseases, including neurological degeneration.
Consuming sugar moderately is not harmful, but it is harmful. Therefore, the most ideal thing to ensure a healthy meal and low in sugars is to use natural products and eat home-made food.
Fish fat is rich in omega-3 and other fatty acids that are fundamental to overall health.
Many studies show that consuming fish or supplements made from the fat of this animal improve our memory, especially when we have reached a certain age. In addition, consuming fish regularly decreases the risk of heart disease, reduces inflammation and slows down neurological degeneration.
Maintaining an ideal weight is essential to have a healthy lifestyle and is one of the best ways to bring your mind and body to the best condition.
Obesity can lead to insulin resistance and generalized inflammation, two diseases that have a negative impact on the brain. Therefore, overweight is considered a risk factor for many neuronal diseases and it is recommended that you attend a nutritionist doctor to find out what your ideal weight is according to your body.
Having stable sleep and wake cycles within the recommended standards is a great way to take care of our memory. While we sleep, our brain processes all the information we have obtained during the day and allows our short-term memory to become a long-term memory.
On the other hand, sleeping too little can affect your memory, since you are not giving your brain enough time to consolidate the information you have given, therefore, you should sleep a minimum of 8 hours a day and take at least one nap at night. Day of few minutes on a regular basis.
Concentration is a mental state in which you only focus on what you are doing, avoiding being distracted by your emotions or sounds around you.
This technique is used during meditation and, although they are similar things, they are not the same. Meditation is a formal practice while concentration is a mental habit that you can use at any time. Practicing it will allow you to better remember the things you say or do during the day and exercise your brain daily.
Drinking alcohol excessively can be a determining risk factor in many brain conditions. This is because alcohol is a neurotoxic substance that decreases the functioning of the nervous system and therefore, your memory.
Consuming large amounts of alcohol on a regular basis can cause significant damage to the hippocampus, which is a part of the brain that has a fundamental role in long-term memory and the ability to solve problems.
The consumption of alcohol is permissible, as long as you avoid excessive consumption.
The vitamin D is an essential nutrient for our body that helps regulate the functioning of many systems, including nervous.
The vitamin D deficiency is a very common condition, especially in places with very cold or cloudy weather. It has been studied that the lack of this vitamin is related to the development of certain diseases such as dementia and neurological degeneration associated with age.
A large number of studies show that exercising regularly increases the secretion of neuroprotective proteins and improves neuronal development.
This fact occurs mainly because exercise improves our circulation, which helps us maintain adequate oxygenation in our brain.
Benefits for the memory of exercising daily
Antioxidants are a group of compounds that help delay the natural degradation of our cells and we can find them in a wide variety of easily accessible foods, such as some fruits, vegetables and tea.
Having a diet rich in antioxidants will help you improve the health of your nervous system. As an extra, many foods with high antioxidant content also have anti-inflammatory properties, so they are ideal to help you prevent many diseases.
Contribute food with antioxidants to improve your memory
Cocoa is a food that not only makes our meals more delicious, but also very nutritious and beneficial for our body.
Cocoa contains a specific type of antioxidant known as flavonoid. This type of antioxidant participates in the growth of blood vessels and neurons in areas of your brain linked to memory.Benefits of cocoa for memory
Improving memory may seem impossible; however, it is not. Changing certain things in our lifestyle and improving our diet we can achieve a better memory and better remember those important things we need in our daily lives.
Liposuction has helped many people, but it has metabolic side effects that could lead to weight recovery and, rarely, cause death. Therefore, it has tried to find something safer and better tolerated as the Cool Sculpting.
The term Cool Sculpting is used commercially for the cryolipolysis process, a topical alternative to liposuction for localized fat loss. This process consists of locating a part of the body to the cold, preserving it at a reasonable temperature; where the fat cells undergo a stimulus in which they go on to suffer death. However, science says that the precise mechanisms by which this technique works despite the fact that there are numerous clinical trials performed on it are not yet known.
Discover more about the CoolSculpting method to lose localized fat in order to conclude whether it works or not.
The CoolSculpting technique uses cold to freeze fat cells. Its use has been extended because the adipose tissue seems to be more susceptible to damage by exposure to cold than other types of tissues that we prefer not to destroy, such as neurons and skin.
The cells, when frozen, thaw. These are usually well prepared to handle this, but the skin cells are irreversibly damaged. That’s why liquid nitrogen can be used to eliminate warts: it damages the cells of the wart to the point where they can no longer recover on their own.
It has been shown in pigs that the use of a temperature of -7 ° C for a time of 5-21 minutes could cause the loss of fat without damage to the skin. However, it should be noted that the investigation only deepens in temperatures of -7 ° C or warmer.
According to the evidence, the use of CoolSculpting is effective for patients with fat lumps. However, it seems that the procedure has not been performed in obese patients with considerable skin flaccidity. In other words, it can help to improve the outer layer of fat, but it is not very effective in those who have a lot of fat in the body.
According to the studies, about the breast tissue, the abdomen, the arms and thighs of men and women, the CoolSculpting technique has an amazing effectiveness. Most of these studies use before and after images, and the satisfaction reported by the patient. Also when the skin is measured completely, it seems that it is physically reduced.
A single session, with follow-up after 2 to 3 months, seems to reliably induce positive changes in localized fat loss.
The side effects of CoolSculpting are surprisingly small. A large part of the effects seem to be mitigated simply by the way in which the technique forces the loss of body fat, and these effects are limited to the area of the nerves.
The cryolipolysis process will cause a temporary alteration of the nerve, specifically a reduced sensitivity to mechanical stresses and heat. For example, pinching will not hurt. However, these side effects, as well as the potential damage to the nerves, seem to be transient and do not last more than a month. However, if someone applies the method several times a week, then the swelling may not go away.
Areas with sensitive skin may not give the same results and are more likely to be damaged, but you can follow some basic precautionary tips to avoid it:
This technique is not a good way to lose weight fast. Although the CoolSculpting began as an investigation into whether it could replace liposuction, it quickly changed direction once it was discovered that it only eliminated a thin layer of subcutaneous fat.
If you really want to lose large amounts of fat, then it is best to try a proper diet and exercise. Also, if you find yourself in a situation where liposuction is the only option for you, then cryolipolysis is not a viable alternative.
Prices vary, but it is not unreasonable to see prices of around € 344 ($ 400) for a session and comment on how cheap it is. However, other places offer sessions for more than 650-860 €, or what is the same, from $ 750 to $ 1000, and sometimes it is a charge per hour.
Actually, there is no reason why the cost is so high depending on how much it costs to actually use the machine. Therefore, you have to determine if it really is worth trying with this technique. If you consider that with other methods you have not obtained results, it may be that cryolipolysis can help you. However, do not forget to consult a qualified medical professional in any case.
We’ve all heard rumors about what we should and should not do to lose weight. For example, what foods to eat and what not or what type of fruit is ideal to lose weight much faster. This means that, over time, we tend to overload information and get confused.
That is also why, many times we do not understand what advice to follow or what to do to lose weight effectively and healthy. For this reason, know that you should not do to lose weight in a certain time.
If you think that to lose weight you have to spend hours on the treadmill or spinning, you’re wrong, and you might get a big surprise, since this is not an effective way to lose weight.
When you do cardio, your body slows down your metabolism to conserve energy (calories). Therefore, a combination of high and low intensity interval training and weight training is recommended.
These activities speed up the metabolism because the body spends calories to repair and develop new muscle as it recovers from exercise. Similarly, the new muscle burns more calories at rest, boosting your metabolism throughout the day.
Do not waste your money on products that promise to make you lose weight without making any effort, since the human body does not respond to tricks. Instead, focus on proven habits; that is, a healthy diet and regular exercise. The same goes for the training routines; Instead of performing in only one type of exercise, train by trying several.
The more you try, the more likely you are to find a routine that is fun and motivating for you.
Lean, medium and well-defined abs is synonymous with a fit body, but fighting or trying so hard for them will not keep them long-term.
A common characteristic among people who have lost weight successfully is that they do it for health in general, and not only for the aesthetic advantages of wearing tight clothes and having the six-pack. On the other hand, exercising does more than flatten the abdominals and build the biceps, it strengthens the heart, improves posture, increases bone density and generates endorphins in the brain. In the same way, a healthy diet is not just to look good: nutritious food avoids chronic diseases and provides energy.
Things you do not have to do to lose weight
A gluten-free diet is often promoted as a great way to lose weight, but this is simply not true. The gluten-free diet is only healthy for people with disorders related to gluten, such as celiac disease or gluten intolerance.
People with celiac disease require a gluten-free diet because gluten causes an adverse autoimmune reaction in the body that damages the intestines and can lead to serious health problems. By itself, gluten alone does not designate an unhealthy diet; the general food choices that one makes within the diet, whether gluten-free or without it, are the important thing.
Do not give up on gluten to lose weight
Saving calories by omitting breakfast or lunch can easily be counterproductive and is not a recommended tactic for losing weight. This is one of the worst things you can do, because as soon as you skip meals, you will be hungry, and hunger causes irritability and lack of concentration that will probably affect your work and personal life, making you more prone to biting or overeating.
We suggest you make five small meals a day; this will keep you full, speed up your metabolism and at the same time reduce the intake of snacks. Make sure you also keep small portions and focus on eating vegetables rich in fiber and nutrients to keep you full between meals.
Certain food will not necessarily help you lose weight simply because you have protein. Proteins contain exactly the same amount of calories as carbohydrates (4 calories per gram), and a food or product with a high protein content does not mean it does not have a high sugar content. For example, normally, protein bars have more calories than a chocolate bar.
In terms of losing weight, it does not matter what combination of nutrients you eat, as long as the amount of calories consumed in a day is less than what you burn.
High protein foods do not always make you lose weight
Many diet plans prohibit fruit due to its sugar content, but these do not take into account the type of sugar contained in the fruit.
It is about how this sugar affects blood glucose levels based on the fiber of the fruit and the water content. Fructose (the sugar contained in fruits) is actually slowly absorbed by the human body and does not cause an increase in blood sugar. In addition, the fiber of the fruit helps to reduce the absorption of carbohydrates during digestion, helps reduce cholesterol and decreases appetite.
Fruit, therefore, is not an obstacle to weight loss at all, rather it can facilitate it.
Due to the fast-forward lifestyle, we usually don’t care about our health and fitness. We have to work with immense pressure and intent for the longer period of time that often results in mental stress and anxiety. Due to that, we have to face various health and sexual challenges. If you are one of us and want to improve your sex life, then you must try InstaHard. It is a natural male improvement formula which is developed to revive your sexual health. It has the healing power to reduce your mental stress and support your sex life. One of the main features of this supplement is to rebuild the performance level and strength in your body. It can easily enhance your libido to give maximum pleasure to your partner during sex. Keep reading this detailed article that will tell you about all the aspects of this product!
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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.