Category Archive Health Tips

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Can Losing Weight Help You Prevent Cancer?

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:

  • Stomach cancer.
  • Liver cancer.
  • Cancer of the gallbladder and pancreas.
  • Ovarian cancer.
  • Thyroid cancer.
  • Myeloma
  • Meningioma (brain tumor).

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.

How is weight linked to different types 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.

What effect does obesity have on hormones and inflammation?

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.

1.Hormones and cancer

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.

2.Inflammation and cancer

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.

Can lose weight help prevent cancer?

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:

  1. Do exercise to eliminate fat.
  2. Regulate hormone levels
  3. Consume adequate portions in your meals, according to what the IARC establishes.
  4. Incorporate foods to fight cancer in your menu.

Conclusion

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.

https://en.wikipedia.org/wiki/Hormones_and_Cancer

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10 Natural Ways To Reduce Blood Pressure

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.

10 Ways to reduce blood pressure

1.Walk and exercise regularly

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.

2.Reduce sodium consumption

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.

3.Drink less alcohol

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.

4.Eat more potassium-rich foods

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:

  • Vegetables, especially vegetables, potatoes and sweet potatoes.
  • Fruits such as melon, banana, avocado or orange.
  • Dairy, such as milk or yogurt.
  • Tuna and salmon.
  • Nuts and seeds.

5.Eliminate caffeine

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.

6.Learn to manage stress

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.

7.Eat dark chocolate or cocoa

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.

8.Stop smoking

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.

9.Eliminate sugar and refined carbohydrates

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.

10.Eat foods rich in calcium

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:

  • Dairy products.
  • Cabbage
  • Jewish
  • Sardines
  • Tofu
  • Vegetables in general.

https://en.wikipedia.org/wiki/Blood_pressure

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6 Amazing Truths About Your Heart

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.

6 Surprising truths of the heart

1.Work hard without resting

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.

2.It has its own energy charge

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 “.

3.It is a powerful blood pump

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.

4.Pumping blood quickly to all body cells

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.

5.Emotions can trigger cardiomyopathy

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.

6.Cold climates can affect the heart

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.

https://en.wikipedia.org/wiki/You_and_Your_Heart

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7 Myths About Sports Injuries That Can Ruin Your Health

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.

7 Myths about injuries that can harm you

1.All you need is physiotherapy

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?

2.You should stretch before the exercise

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.

3.If your back hurts, you should rest

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.

4.Knee pads protect your knees

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).

5.Take a day of total rest to recover

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…

6.The use of appropriate footwear prevents injuries

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.

7.If you do not feel pain, you’re fine

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.

Conclusion

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.

https://en.wikipedia.org/wiki/Sports_injury

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6 Rules Related To Health That You Can Break The Weekend

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

6 Healthy habits that you can break on the weekend

1.Drink water in constant amounts

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

2.Sleep the necessary hours

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:

  • Have a fixed time for bedtime.
  • Stay away from electronic devices before sleep.
  • Adapt the temperature of the room to your comfort.
  • Exercise, this will make you sleep more easily after making enough effort. You can break your sleep routine on weekends

3.Eat healthy meals

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

4.Do not read in the dark

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.

5.Do not forget the Vitamins

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.

6.Running for long periods at high intensity

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.

Conclusion

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.

https://en.wikipedia.org/wiki/Category:Health-related_lists

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The 10 Best Natural Ways To Improve Your Memory

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.

10 natural ways to improve your memory

1.Reduce your food intake with added sugar

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.

2.Increase your fish intake

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.

3.Maintain a healthy weight

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.

4.Get enough sleep

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.

5.Train your concentration

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.

6.Drink less alcohol

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.

7.Take care of your vitamin D levels

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.

8.Maintain a routine of physical exercise

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

9.Improve your antioxidant intake

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

10.Add cocoa to your diet

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

Conclusion

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.

https://en.wikipedia.org/wiki/Memory_improvement

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3 Signs That You Have An Iron Deficiency And How To Remedy It

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.

Causes of iron deficiency

The decrease in iron concentration in the organism can be caused, among others, by the following reasons:

  • Maintain an inadequate diet: follow a very strict vegetarian diet, do not consume red meat, and drink a lot of tea or a lot of fiber.
  • Loss of blood derived from certain gastrointestinal diseases or, in the case of women, from heavy menses.
  • I ngesta of medicines that prevent their absorption.
  • Sports overexertion

How to know if you have iron deficiency?

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:

1.Skin is paler than normal

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.

2.Constant tiredness

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.

3.Always have cold extremities

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.

How to remedy iron deficiency

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.

How much iron do we need to take?

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.

https://en.wikipedia.org/wiki/Iron_deficiency

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7 Ways To Fight Abdominal Inflammation

The swelling or bloating is a common problem, especially in people who do not wear good nutrition.

This condition is caused by an excessive accumulation of fluid in the abdomen, which in turn can indicate a serious health problem, or simply by gas in the intestines.

If you suffer from these types of problems, we recommend you to know these 7 ways to combat abdominal inflammation. In this way you can avoid uncomfortable pains and wear those tight pants that you want so much.

How to fight abdominal inflammation

1.Do abdominal exercises

According to Spanish researchers, during and after your training, gas passes easier through the digestive system. In this way, the gas is trapped at the point of the small intestine, which causes the abdominal region to distend.

People with more defined abdominals suffer less from abdominal bloating than those who do not have defined abs, according to London researchers. The reason is that having stronger abdominals prevents the abdominal gases from pushing out and causing discomfort.

2.Take probiotics

Our intestines harbor a certain amount of bacteria, which is not bad, because they help us absorb vitamins and minerals, help with digestion and strengthen the immune system. But, by taking certain antibiotics, these can cause an imbalance in your digestive system causing problems.

Taking certain probiotics can help you restore order and prevent bloating. According to a study conducted in 2011 by the Clinical Journal of Gastroenterology, it has been discovered that

Lactobacillus acidophilus and bifidobacterium lactis are the only types of probiotics that reduce swelling.

3.Be careful with milk

According to a study conducted in 2009 by the Baylor College of Medicine , at least one in 10 people is lactose intolerant , therefore suffering from abdominal swelling, as it is a very common symptom of this problem.

People who are lactose intolerant do not produce the lactase enzyme, therefore they cannot digest lactose, a type of sugar found in dairy products.

If you think you are lactose intolerant, the best things you can do is visit a doctor and avoid the consumption of dairy products. But, if you must eliminate dairy consumption completely, remember that you will need calcium and vitamin D from other foods.

4.Decrease stress levels

Stress is bad enough on its own and among its multiple consequences is also that you may suffer from abdominal swelling.

When you are anxious, your body releases cortisol and adrenaline, hormones that stimulate the digestive system and cause gas, bloating and even diarrhea.

Another reason why stress causes abdominal swelling is that people, when they are too stressed, usually swallow air without knowing it, eat food too quickly and do not go to the bathroom on a regular basis.

5.Avoid consuming sugar substitutes

Eating foods with sugar substitutes does not mean that it is totally healthy. Many sugar-free beverages, candies and gums contain sweeteners, such as sorbitol, xylitol and mannitol, which are difficult to digest and can unmask the production of hydrogen gas in the small intestine.

6.Stay hydrated

Most people think that the more liquids you consume, the more volume your belly reaches, but as long as you are not drinking water in excessive amounts and you stay hydrated, you will keep your abdomen in a regular state. When you are dehydrated, your body thinks you are trying to cross a desert with a small canteen. To fill your reserves, it stores water between the cells and in the fat cells, causing a total swelling. In addition, dehydration can cause your digestive system to slow down, resulting in constipation and a distended abdomen.

7.Chew with your mouth closed

Not chewing with your mouth open is not simply an act of good manners while you eat. Swallowing air can cause swelling, mixed with your meals, the “air bags” travel through your digestive system and cause swelling and gas.

It is estimated that people swallow at least 30 milliliters of air with each drink. You can avoid this in a very easy way: drinking water with a straw, avoiding chewing gum and not talking while your mouth is full.

Conclusion

Abdominal inflammation is a very common problem that affects many people, especially those who do not eat healthy foods or do not have good health habits.

We recommend you follow these 7 tips that will help you stay away from those annoying pains, either due to gas or health problems.

https://en.wikipedia.org/wiki/Gastritis

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How Many Calories Should I Eat?

Our body requires energy to carry out its daily functions. About 80 percent of this energy is used by the body for basal metabolic needs such as cellular respiration and blood circulation; and about 20 percent for brain metabolism.

In addition, consuming the right amount of calories can help you maintain your weight. Calculating the number of calories per kilogram is the best you can do, but this depends on a set of variables such as age, height, sex and level of activity, which will affect your caloric needs.

Some formulas can help estimate your needs. That is why they are used as a starting point to determine the number of calories per kilogram you should consume. Let’s see how you can estimate them.

Caloric needs per kilogram of body weight

The calorie needs per kilogram vary according to the level of activity. For example sedentary people usually need between 24 to 30 calories per kilogram, 28 to 34 calories per kilogram if they are moderately active, and 32 to 36 calories per kilogram if they are very active people. Women are at the lower end of this calorie range while men are at the higher end.

You have probably heard that burning 3,500 calories is equivalent to losing half a kilo of weight. Then to lose 1 kg of body weight, you need to create a deficit of approximately 1590 calories.

Calculation of the BMR to estimate the caloric needs

To estimate your caloric needs per kg, you can calculate your resting basal metabolic rate or BMR, and multiply it by the corresponding activity factor. For example:

  • For men, BMR equals 88,362 + (4,799 x height in centimeters) + (13,397 x weight in kilograms) – (5,677 x age).
  • For women, it is 447,593 + (3,098 x height in centimeters) + (9,247 x weight in kilograms) – (4, 33 x age).

This number is then multiplied by the activity factor. Remaining as follows:

  • 1, 2 for sedentary people.
  • 1,375 for people who participate in a light activity.
  • 55 for people who are moderately active
  • 75 For people who are very active.
  • 9 For those people who perform physical activities.

The result is divided by your weight to obtain the number of calories per kilogram that you must consume to maintain your current weight.

How does exercise affect my caloric needs?

The aerobic exercise burns a significant amount of calories, thereby increasing the caloric needs. For example, a low-active man between the ages of 30 and 59 who weighs 75 kilograms needs about 34 calories per kilogram; In case of being active, it requires about 40 calories and about 47 calories if you are very active.

The more intense the exercise, the more calories you will need to burn per minute, so you will have to get more calories. For example, running at a rate of 8 minutes per kilometer burn approximately 0.28 calories per minute per kilogram, while walking at a rate of 12 minutes per kilometer will only burn approximately 0.08 calories per minute per kilogram. It is recommended to try to do a moderate to moderate aerobic activity for 30-60 minutes almost every day of the week.

On the other hand, although the exercise of strength training does not burn many calories compared with aerobic training, you can increase your caloric needs as it will help you build muscle. In this way you will increase your metabolism. It is suggested to try to fit at least two strength training sessions per week.

Considerations on body composition

Usually when you have more weight you need fewer calories per kilogram to maintain weight, even with the same level of activity. This is because heavier people have more body fat, and require fewer calories to maintain muscle fat.

For example a 30-year-old man who weighs 50 kilograms without the need to be very active requires more than 42 calories per kilogram, but a man of the same age who weighs 90 kilograms will only need about 31 calories per kilogram.

As you can see the different ways of estimating caloric needs do not take into account whether the weight comes from fat or muscle , this can underestimate the needs of calories in people who have more muscle as bodybuilders or athletes.

How does aging affect my caloric needs?

In general, people tend to accumulate fat as they age, due to the slowdown in metabolism. This means that as you get older you will need fewer calories per kilogram to maintain your weight. Consuming the same amount of calories will lead to an increase in weight.

Every 10 years you will have to eat around 150 fewer calories per day to avoid a potential increase in weight. Engaging in strength training to build muscle can help limit these decreases, which can be in part due to decreased muscle mass and increased fat mass.

Related Wiki Link: https://en.wikipedia.org/wiki/Calorie_restriction

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10 Little-Known Vegetables To Incorporate Into Your Diet

Vegetables are becoming part of a fashion icon. More and more we hear about recipes rich in proteins from vegetables, these in turn have extraordinarily nutritious and healing qualities.

Being vegetarian or a lover of healthy eating exposes you to knowing all kinds of vegetables that you might never have imagined existed. Many have strange names, while others may know it by another name, but the truth is that each of them provides a large amount of vitamins, so it is convenient to take them into account to incorporate it into your meals and increase your repertoire to the time to ingest micronutrients.

1.Colirrábano

Also known as rutabaga, the colirrabano is a bulb-shaped cruciferous vegetable that has been praised for its cancer-fighting properties. Both the vegetables and their leaves are edible and their flavor is similar to the stem of broccoli.

The kohlrabi is delicious in thin slices on a salad, or steamed or baked.colirarab

2.Turnip celery

Also known as celery root, celeriac is a vegetable root with a knot and twisted aspect. It is edible both raw and cooked, with a vibrant and distinctive flavor.

Due to the comforting quality of celery, it is often the protagonist of soups, stews, stews, purées and other salty dishes. It can also be crushed and added to salads, grated in roasted vegetables and lean meats or simply added to a green juice.

The turnip celery contains very few calories and, because of its high flavor, it is considered the superstar of vegetable roots.celeriac

3.Sweet potato leaves

Sweet potatoes are characterized by their dark green leaves, loaded with vitamin B6, B2 and C. They have a velvety texture and are less bitter and more pleasant than their competitors: kale and Swiss chard. Sweet potato leaves can be found in the market, their taste is delicious both raw and cooked. They can be added to a green smoothie or cooked in a simple stir-fry with a little olive oil, salt and lemon juice.Sweet potato leaves

4.Romanesco

Romanesco is a hybrid vegetable between a cauliflower and broccoli. It was documented for the first time in Italy, and also known as romanesco broccoli. This vegetable can be found in the market during the autumn months and is especially striking for its geometric appearance, crispy texture and soft flavor.

Romanesco is rich in vitamin C, K and fiber. The best way to eat it is roast.

5.Garlic stems

Although garlic stems are increasingly popular and widely coveted by the culinary community, it is still unconventional and unknown to most.

The stems of the garlic are curly, growing from the bulb of the plant itself. They are harvested at the beginning of the season, usually in late spring to mid-summer, to obtain a better result. A popular way to prepare them is to mix them with spicy pesto, but they can also be used with grilled asparagus or baked with a little sea salt.garlic stems

6.Violet sweet potatoes

Also known as purple sweet potato, it is identified by its rich and pleasant taste. The purple sweet potato lacks texture, hence comes part of its great appeal, and should be used in the same way that common sweet potatoes are used. The violet sweet potatoes are loaded with antioxidants that are known to prevent cardiovascular diseases and are also used against cancer, increasing immunity and decreasing inflammation.

They are available in most grocery stores and supermarkets.

7.Tupinambo

Also known as topinambur or pataca, they are abundant in dietary fiber and have a mild flavor. They stand out for containing a carbohydrate called inulin, which takes time for the human digestive system to digest, which can lead to a flatulence situation.

The tupinambos are ideal to mix them in vegetable soups or purees.Tupinambo

8.Fennel

The bulb of the fennel and its leaves can be eaten raw or cooked, but both have very different flavor profiles. The raw fennel has a very strong flavor like anise, but if it is roasted it becomes a mild taste very similar to celery.

The fennel seeds, meanwhile, are very popular in Indian and Italian cuisine.

9.Fern buds

Fern buds are curly leaves that are harvested as a vegetable. This type of vegetable has a short growing season, with a flavor and texture similar to asparagus. They can be found in the market in the spring season.

Before cooking or eating them, it is advisable to rinse them well and lightly sauté them in lard and garlic.Fern buds

10.Yucca

Cassava is an edible root that contains starch. It is a drought tolerant crop and, at the same time, an important food that is gaining more popularity in the United States.

The root of cassava contains a thick white flesh and its skin is waxy containing residual amounts of cyanide, so they must be carefully prepared before consumption. The cassava flour is also becoming a popular choice for gluten – free baking.

Related Wiki Link: https://en.wikipedia.org/wiki/Healthy_diet

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