Category Archive Health Tips

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What Should You Eat Before Exercising?

Is it good to eat before the daily training session or a competition? The benefits of eating before exercising are pretty much proven. With this, we provide our body with the energy it will need in the exercises.

Many people think that you should not eat before exercising. However, it is proven that it is very important to consume food before exercising. Among other things, because the body will need energy for physical activity.

Feeding before exercise is more important if the training is done in the morning. When you eat food before going out to run or going to the gym you get better results. But it is necessary to choose very well the foods that will be eaten before exercise.

Next, we will see some elements to know what you should eat before exercising.

Food before exercise

Everything depends on the type of exercise

The first thing that we must take into account to choose the foods that we are going to consume before the exercise , is the type of activity and the intensity with which we are going to make it. It is also important to consider the objective of each person.

For example, if the goal is to lose weight and burn fat with exercise, it is best to look for low-calorie foods. In this way you will avoid feeding the glucose stores of the muscles and liver.

If the goal is, instead, to perform a very intense training or increase muscle mass, it is necessary to take care of the reserves before starting. The body will need a lot of energy. And for that the best option is the foods that contain proteins, some fat and carbohydrates.

When and how much to eat before exercising

It is important to consume the food at least half an hour before starting the activity, if possible a little more, depending on the type of food. Otherwise the body will be focused on the digestion of what we eat and will not use the food as fuel.

It is also essential to take care of the amount of food that is eaten before exercising. Otherwise, it is possible that the person feels bad during physical activity, that the stomach hurts or feels heavy and without energy.

Ideally, eat a moderate portion of nutritious foods. And do it with enough time to give the body the energy it needs for training.

Carbohydrates, proteins and liquids

In general, before exercising, it is necessary to eat carbohydrates that are easy to digest. Bread, cereals, pasta, rice, as well as certain fruits and vegetables, will provide the necessary energy. The idea is to consume a mixture of simple and compound carbohydrates.

Considering that they are going to work the muscles, it is also important to consume foods that have proteins. In this group you can find, for example, ham, eggs, dairy products, etc. The essential thing is to consume the products with enough time to be able to digest them.

And of course, it is essential to hydrate well before, during and after any type of training. Half a liter of water is the minimum that must be taken before exercise. You can also add some fruit juice or a stimulating drink such as coffee or tea, especially when doing physical activity in the morning.

Maybe you are interested:  Food for after physical exercise

Food ideas that you can eat before exercising

The banana is the perfect food for before and after exercise. In effect, this fruit has a high content of potassium that replenishes the body with the minerals it loses during physical activity. In addition, the banana contains carbohydrates, which provide the necessary energy to exercise.

The shakes are also an excellent option. They are quick to prepare and you can put them very varied ingredients to make them more nutritious and energizing. Ideally, always add fruit, yogurt and granola or some type of cereal.

Well prepared and with the right ingredients, the shake will be a very complete food full of proteins, vitamins and carbohydrates , a perfect contribution to prepare the body for exercise.

When there is not much time, eating a slice of bread with jam is an easy and quick option to give the body the necessary energy. A cereal bar is also a good solution. It is preferable to choose one that is low in calories, that have no artificial additives and that contain cereal grains, fruits and seeds.

https://en.wikipedia.org/wiki/Pre-workout

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The 7 Best Supplements To Increase Your Testosterone Levels

The testosterone is a hormone that usually relate almost exclusively to men. But while it is true that in men it is where their scope is most appreciated, women can also benefit from it.

Among the benefits of testosterone for general health, is promoting muscle development, fat loss or simply helping in common processes of general health.

The bad news is that it seems that we no longer produce as much testosterone as we did before. This is due to the sedentary habits and inadequate nutrition of modern life.

Therefore, choosing supplements that increase your testosterone is crucial.

The 7 most useful supplements to increase testosterone

1.D-Aspartic Acid

The D-aspartic acid is an amino acid that increases the count of follicle stimulating hormone and luteinizing hormone, which operated at the Leydig cell that is responsible for producing testosterone.

Several studies in humans and animals have shown optimistic results on the role of D-Aspartic acid, ensuring that it proposes improvements such as:

  • Greater presence of testosterone.
  • Better diffusion of testosterone in the body.
  • Better athletic performance
  • Increase in sperm count and improvement in its quality.

Nevertheless, these results seem to show that D-Aspartic acid is mainly useful for people with sexual deficiencies or low testosterone, but this does not mean that it is essential for people with normal testosterone levels.

2.Vitamin D

The Vitamin D is a fat – soluble vitamin that occurs naturally in contact with sunlight and serving as a steroid into its active form.

Despite being involved in so many processes, many people are currently deficient due to the closed door habits we wear.

Several studies have shown that increasing vitamin D levels also increases testosterone levels, with all the collateral benefits that this poses, such as better sperm production and other health benefits in general.

While supplements are usually a fast and safe route, changing habits in the daily routine that include more exercise and sun exposure is also useful for increasing vitamin D.

3.Tribulus terrestris

The Tribulus terrestris is an herb that has received various medical and spiritual uses for centuries. One explanation for this is the power it has to increase testosterone levels. Among some of its main benefits we have the following:

  • Increase in testosterone count.
  • Improvements on various sexual health conditions.
  • Other benefits on health in general.

Nevertheless, research indicates that tribulus terrestris works more as an aid for people with low testosterone levels and not so much for athletes with optimal physical qualities or normal testosterone levels. For the latter, there are no obvious enough benefits to suggest taking this supplement.

4.Fenugreek

The Fenugreek is another herb popularly associated with increased testosterone. It is thought to work by reducing the levels of the enzymes that convert testosterone to estrogen.

As an example of how it works, one study took 60 healthy men between 25 and 52 years of age. Half of them received fenugreek supplements for six weeks while the other half received a placebo capsule. At the end of the study, the fenugreek group demonstrated the following improvements:

  • Increase in libido: 80% of participants.
  • Improvements in sexual performance: 66%.
  • Higher energy levels: 81%.
  • More general welfare: 55%.

5.Ginger

The ginger is a product traditionally used as a spice in homes, but over the years has demonstrated health effects in different areas.

In summary, these are some of the benefits of ginger presented by various studies, in animals and humans:

  • Increase testosterone count, almost twice in some cases.
  • Greater presence of luteinizing hormone.
  • Reduction of inflammation

While these are relatively short studies, the evidence they have presented is promising, and in any case consuming ginger still poses many other additional health benefits .

6.Zinc

Like vitamin D, zinc is an element involved in the production of testosterone and many other body processes.

One study analyzed the relationship of zinc and testosterone through patients with zinc deficiency. As expected, supplementing them with zinc also raised their testosterone levels. It has also been found that zinc has benefits on sterility problems in men, on a small scale.

Despite these findings, little has been shown about the effects of zinc in people who do not have deficiencies in it or testosterone.

7.Ashwagandha

The ashwagandha is an ancient Indian herb known for its use as a medicinal plant, relaxing tea and energy drink, and have recently been awarded properties on testosterone levels.

Several studies have shown promising results in this regard, ensuring that consumption of ashwagandha improves testosterone levels while increasing sperm count and other aspects of fertility.

For individuals suffering from stress, the consumption of ashwagandha can also help reduce these symptoms and increase testosterone, possibly reducing the levels of another hormone called cortisol, related to stress.

Also, the consumption of ashwagandha improves physical performance and muscle recovery, so consuming it raises more than one benefit that we should consider.

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

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Definitive Guide To Citrulline Supplements

Citrulline has gradually become one of the amino acids most consumed by both athletes and ordinary people, especially for the benefits that this supplement brings to the body.

Likewise, citrulline is also produced naturally in the body and can be found in some foods; however, it is more common to see it in the form of supplements.

Now, while some people are very optimistic about the use of citrulline , other people are a little more skeptical about it.

Do you want to know everything about citrulline? Discover this definitive guide to citrulline supplements.

What is citrulline?

Citrulline is a non-essential amino acid that was first found in watermelon, but can also be produced by the body naturally.

Even so, it can also increase your levels in the body when you consume more foods rich in citrulline or take supplements of this amino acid.

However, citrulline has the peculiarity that, unlike other amino acids, it does not function directly as a protein construct. Despite this, it plays a key role in the urea cycle, ridding the body of harmful compounds.

In addition to the role it plays in the urea cycle, citrulline can also help dilate blood vessels, which can also contribute to the process of muscle growth .

How does citrulline work?

Citrulline has several effects on the body, but one of the most recognized (and therefore most used) is the increase in vasodilation.

When we speak of vasodilatation we refer to the enlargement of the arteries or veins. In turn, vasodilation leads to a lower risk of high blood pressure and a considerable increase in blood flow.

In addition, after citrulline is consumed, it can also become arginine, an amino acid that in turn becomes nitric oxide. For its part, arginine also leads to increased vasodilation. Thus, both citrulline and nitric oxide can benefit the body after exercise.

Citrulline can also reduce the liver’s absorption of certain amino acids and prevent their breakdown. Thus, by combining the two main effects mentioned above, citrulline can contribute significantly to the increase of muscle mass or its maintenance.

What sources of citrulline are there?

Citrulline can be found in foods that are consumed very often. Some of them are:

  • Watermelon
  • Pumpkins
  • Cucumber
  • Bitter melon.

However, until now no specific analysis has been made on what is the specific content of citrulline for each food.

What types of citrulline supplements are there?

There are two main ways to find citrulline in the supplement market:

  1. L-citrulline: is the generic way to find citrulline, without any addition.
  2. Citrulline malate: is the combination of citrulline with malate, a compound used to increase energy levels.

Although it is common to find both types of supplements, in terms of sports supplements, the use of citrulline malate is more common . However, the problem with this does not know what benefits and effects to attribute to each compound.

What benefits does citrulline have on health?

Researchers have suggested that using citrulline supplements can contribute to several positive effects in the body. The main benefits of consuming citrulline supplements are the following:

Dilata of blood vessels

By dilating the blood vessels, blood pressure and blood flow to the tissues can be significantly improved.

In fact, it has been shown that the consumption of L-citrulline for more than 7 days can help to widen the arteries in people suffering from heart diseases such as hypertension.

In this way, although a single dose may not be enough to significantly improve heart health, in the medium and long term many benefits can be achieved.

In turn, this amino acid can help fight erectile dysfunction, promoting better erections in men. This is probably due to the improvement in blood flow that citrulline produces.

Reduces blood pressure

So far it has been shown through different studies that citrulline can help control high blood pressure in people suffering from high blood pressure or other similar conditions. However, in healthy people has not yet been shown what are the effects on blood pressure, so it is still under study.

Positive effects of citrulline when doing physical exercise

Citrulline can help increase the growth hormone after exercise. Thanks to its vasodilator capacity, citrulline can also contribute to a better performance in exercise or sport, on the one hand in exercises based on resistance, and for another part in strength-based exercises.

6.1 Endurance exercises

Although in principle L-citrulline does not directly improve the body’s resistance , its continuous consumption can contribute to a higher content of oxygen in the muscle tissue, helping to improve the use of oxygen by the muscles, which directly contributes with greater resistance , especially in high demand sports such as cycling.

Exercise with weights

In this case, the supplement used is not L-citrulline but citrulline malate.

A study of 41 men found that participants were able to perform 53% more repetitions after ingesting citrulline malate compared with a placebo. Other researchers also found that their consumption helps increase energy levels , decreased fatigue and better performance in workouts to increase muscle mass.

In these cases, citrulline malate was consumed one hour before training.

Supplements to improve performance in strength trainingWhat is the recommended intake of citrulline?

What is the recommended intake of citrulline?

The recommended daily dose is about 3-6 g of L-citrulline, and in the case of citrulline malate about 8 g per day.

However, depending on the objective, these doses may vary or be more specific:

  • Weight training: 8 g of citrulline malate.
  • Muscle oxygenation (resistance training): 6g of L-citrulline for more than 7 days.
  • Blood pressure: 3-6 g of L-citrulline daily.

In addition, citrulline is better digested than other amino acids due to its way of being digested and absorbed unlike other amino acids that can cause stomach distention. Recommended intake of citrulline supplements

Conclusion

As you have seen, citrulline can have many positive effects on the body; and, best of all, there are no known side effects of its intake.

If you aim to improve your cardiac health or obtain a greater sport performance (both resistance and strength), citrulline can be a great ally for you. Anyway, if you have any questions consult your nutritionist or trusted doctor to tell you which type of citrulline suit you best.

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

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6 Health Benefits Of Chlorella Algae

Chlorella consists of unicellular green algae with a spherical shape, and a high percentage of chlorophyll. It is even considered as the food with the highest percentage of chlorophyll on the planet.

The Chlorella algae are rich in nutrients and have been getting a lot of buzz about the benefits to health. Also, as a supplement it has been shown to improve cholesterol levels and release toxins by heavy metals in the body.

Discover what science says about the health benefits of chlorella, and if it is advisable to take it in the form of a supplement.

6 Benefits of chlorella algae

1.It is very nutritious

Due to all the good nutritional components of chlorella algae for the body, some have dared to describe it as “superfund “.

The nutrient content depends on the conditions of the crop, specifically the species used. However, it is clear that any of the different alternatives of this supplement includes at least the following components:

  • Around 50-60% of proteins. It is even considered as a complete source of protein, which means that it contains the 9 essential amino acids.
  • B12 vitamin. Some varieties of chlorella contain it, but more studies would be needed to confirm it.
  • Iron and vitamin C. It is considered a good source of iron, and depending on the supplement, could offer between 6 and 40% of your daily needs. It is also an excellent source of vitamin C, which helps absorb iron.
  • It provides a wide range of antioxidants, small amounts of magnesium, zinc, copper, potassium, calcium and folic acid. In addition to being a good source of fiber.
  • Omega 3. As with other algae it contains some of these fatty acids, and according to the research only 3 g of chlorella provide 100 mg of omega-3.

2.Detoxifies the organism

Chlorella has been a subject of conversation for its ability to help in the detoxification of the body. In fact, animal studies indicate that it is effective in helping to eliminate heavy metals and other compounds harmful to health.

Although some heavy metals such as iron and copper are essential for health in small quantities, in other cases, such as cadmium and lead, they can be toxic, especially if they are found in high amounts.

Science has found how chlorella can weaken the toxicity capacity of heavy metals in the liver, brain and kidneys of animals. It can also help reduce the amount of other harmful chemicals that are sometimes in food, such as dioxin.

3.Improve the immune system

A strong immune system helps maintain health and fights infections. The chlorella has shown to improve the immune response in animals and in people, although scientific evidence so far is limited.

In a small study, men produced more antibodies when taking chlorella. In another eight-week study, healthy adults who took it showed better immune activity. However, the results have been mixed, because some show little or no effect.

For example, one study found that chlorella supplements improved immune function in participants 50-55 years of age, but not in those older than 55 years.

4.Help control cholesterol

Several studies point out that chlorella supplements can help lower cholesterol . Specifically, they indicated that a consumption of 5-10 grams per day reduced total cholesterol and triglycerides in people who had it slightly elevated.

This is possible due to some components of chlorella that can improve blood lipid levels such as the following:

  • The niacin.
  • Fiber
  • The carotenoids.
  • Antioxidants, to help prevent the oxidation of LDL cholesterol (low density lipoprotein).

5.It is good for aerobic endurance

Only one investigation has examined the effect of chlorella algae on aerobic resistance, giving good results for this purpose.

In this research, a group of young adults was administered 6 grams of chlorella daily for 4 weeks. At the end of the study, the group that took chlorella showed a better capacity to supply oxygen to the lungs , while the group that did not consume the supplement showed no improvement.

According to this study, this effect can be attributed to the content of amino acids present in the branched chain of chlorella. These are a collection of three amino acids that have in turn shown to improve aerobic performance according to other studies.

Chlorella algae can improve aerobic performance

6.Helps maintain the sugar level

Science indicates that chlorella can help control blood sugar levels. For example, it was shown that taking chlorella for 12 weeks reduced the level of sugar, both in healthy individuals and in those at high risk of type II diabetes. It has also been suggested that it may increase insulin sensitivity.

However, there is still not enough research to indicate that you must supplement with chlorella to control blood sugar, but it can be very helpful when combined with other therapies.

What is the recommended intake of Chlorella seaweed?

The recommended intake of chlorella is based on the dose used in the studies; that is, 2 to 3 grams, which is also specified in most supplements. On the other hand, for now, there does not seem to be any proven harm in taking chlorella supplements.

Conclusion

The best way to take chlorella is through supplements, in order to take advantage of all its benefits, because part of this algae cannot be digested by people. In this way, it is available in capsule, tablet, powder and in the form of extract.

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

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How To Relieve Dysfunction Of The Sacroiliac Joint

Formerly the sacred bone was considered as something divine and sacred since it was the last bone to decompose, hence sacred means sacred. In addition it was also considered to be one more vertebra, but in this case an important vertebra that exerted support for the rest of the spine.

Our ancestors were not at all wrong since the sacroiliac joint plays a fundamental role for both the spine and the pelvic function. Think that the triangular shape of the sacrum provides a mechanical advantage to dissipate and withstand forces. Given its position and its powerful muscular protection, when pain is felt it is difficult to identify exactly which is the painful area. That is why you need to have a basis for the anatomy and functioning of this joint to prevent and treat possible pain problems in it.

What is the anatomy of the sacroiliac joint?

It is well known that the anatomy and biomechanical function of the sacroiliac joint is extremely complex, nevertheless it is necessary to know some basic aspects.

  • Like all articulation, the sacroiliac joint is mobile, although not too much.
  • Its direct connection to the pelvis makes it very well protected by a large number of ligaments and muscles such as the psoas, the iliac, the spinal erectors, the lumbar square, the piriform, the obturator, the obliques, the abs, the buttocks and the ischiosural.

How many muscles do you? Well, imagine that if there is no balance in the muscle length it will provoke, among other consequences, limitations in the joint movement that will affect the pelvis and, obviously, the knee.

What is the function of the sacroiliac joint?

As mentioned previously, the triangular design of the joint provides a structure that helps dissipate forces. However, it also helps to transmit forces from the lower limbs to the upper limbs and vice versa. In fact, an important investigation showed that during a hip, knee and ankle flexion (ie, a traditional squat) the forces transmitted by the sacroiliac joint were 27 Kg

What movements can the sacroiliac joint exercise?

There are two fundamental movements of the joint that you may not know:

  • Nutation: This movement focuses on your sacrum causing a forward advance and inclination. Since it is connected to the pelvis, this movement involves an internal rotation of the femur.
  • Contranutación : It is an opposite movement, causes a recoil and a decline of the coccyx. In this case, the femur is in external rotation.

What problems can arise in the sacroiliac joint?

Now that you know a little more about this articulation, it is time for you to be aware of what problems can be triggered in this body area. There are four main problems:

  • Hypermobility
  • Hypomobility
  • Rigidity and muscular shortening.

Among the problems mentioned, there is a cause as a common denominator, muscle imbalance. As mentioned above, if some muscles work more than others, they will cause problems. For example, hypermobility (between 30% and 86%) occurs during pregnancy, as separation of the ischia occurs.

Obviously this is necessary since space must increase for a simple reason: there is a baby that must pass through there. The negative consequence is that if you have not trained previously, after giving birth it will be more difficult to recover muscle strength, causing pain, in addition to instability. That is why 15-25% of women have postpartum pelvic pain.

Another clear example is that when the gluteus maximus is weak, since it does not help to stabilize the joint. This causes the femoral biceps to tense more due to its direct relationship with the sacrotuberous ligament. And do not forget how important it is to have a correct stabilization of the thoraco-lumbar fascia to keep the joint stable.

How can I prevent and treat pain in the sacroiliac joint?

Obviously, the first step you should take is to go to a physiotherapist or an expert who can make a good diagnosis. Believe it or not, this is important. For example, if you have a trigger point in the very long muscle, the pain will be felt right in the sacroiliac joint. The same happens with the gluteus minimus and the iliocostals . This means that the pain may come from another area that affects the joint. However, as a general rule, the following measures will help you:

  • Train to have a strong glute.
  • Do not forget to train the stability of the core. Now, 30 seconds or a minute doing an iron is not stability, with series of 10-15 seconds and a good technique is more than enough.
  • Stretch to improve flexibility. Focus on the flexor and extensor muscles such as quadriceps, psoas, iliac, ischiosural and pyramidal. By the way, do not forget that less than 30 seconds stretching passively will not do you much good.

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

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8 Signs That You Are Deficient In Vitamin D

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:

  • The people with dark skin.
  • The elderly.
  • People with excess weight.
  • Those who do not sunbathe frequently.
  • People who take an insufficient amount of milk or fish in their diet.

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.

8 symptoms of vitamin D deficiency

1.High probability of suffering diseases of the respiratory system

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:

  • Colds
  • Flu
  • Bronchitis
  • Pneumonia
  • Chronic obstructive pulmonary disease.

2.Fatigue and frequent fatigue

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.

3.Pain in bones and back

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.

4.Depression

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.

5.Problems to heal wounds

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.

6.Loss of bone mass

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.

7.Hair loss

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.

8.Muscle pain

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.

How to correct vitamin D deficiency?

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:

  • Look for more exposure to the sun.
  • Eat foods rich in vitamin D. Egg yolk, or fish such as salmon or shrimp are often good choices.
  • Pay attention to your habits. Being sedentary or having a little varied diet is often basic causes that we often ignore.

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

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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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