HOW TO QUICKLY AND SAFELY LOWER BLOOD SUGAR?

HOW TO QUICKLY AND SAFELY LOWER BLOOD SUGAR?
 

How to quickly and safely lower blood sugar to avoid diabetes and improve the effectiveness of weight loss?
After each meal, the body rises in sugar, which it gets from carbohydrates as it digests food. When sugar enters the bloodstream, the pancreas starts producing insulin, which carries it from the bloodstream to cells for energy.
If the cells have received the required amount of energy, and the person continues to eat, excess sugar is stored as fat. With a constant excess of glucose levels, the pancreas is forced to work day and night to supply the body with insulin in a volume sufficient to remove it from the blood. Over time, she will not withstand the load and will begin to ignore sugar, which is fraught with obesity and diabetes. Normal sugar levels range from 3.8 to 6.0 mmol / L. At a higher value, they speak of hyperglycemia, at a low value, hypoglycemia. The first condition, if untreated, leads to diabetes, the second turns into a hypoglycemic coma. Therefore, the concentration of glucose in the bloodstream should be lowered gradually and carefully. And if this process is permanent, you should consult a doctor.

Attention! Hyperglycemia can be recognized by the following signs: dry mouth, itchy skin, fatigue, excessive appetite, thirst, frequent urination, slow tissue healing. Consider how to lower blood sugar at home using folk remedies and methods to avoid the development of diabetes and normalize body weight.

Replace fast carbs with slow ones

Don’t assume that you can lower your sugar levels by cutting out carbohydrates altogether. First, as already mentioned, it is fraught with a hypoglycemic coma. Second, the body uses glucose as its main source of energy.
It is necessary to pay attention not to their presence in the menu as such, but to their quality. Fast carbohydrates with a high glycemic index are harmful, which instantly enter the bloodstream, leading to a sharp jump in insulin. This is pure sugar and all products containing it, provided that they do not contain useful nutrients: fiber, protein, and fat.

Sugar-lowering foods

Certain foods can lower blood sugar levels. Introduce oysters, which are rich in zinc, which is necessary for insulin production. Eat fresh cucumbers more often, they contain a lot of insulin-like substances. Pamper yourself with blueberries, Jerusalem artichoke, buckwheat, cabbage, beet juice, radish.

Eat Protein and Healthy Fats

Try to get healthy fats and proteins into your body with every meal. They will help by slowing down the release of glucose.

Do intense exercise

Make your cells use up energy faster, and therefore sugar. The only way to do this is by playing sports. The most effective exercise is a high-intensity exercise.

Avoid stress and get enough sleep Finally, get enough sleep and protect yourself from stress. In both cases, the body experiences stress, which is accompanied by the production of cortisol. This hormone signals the body to store fat. As a result, both sugar levels and body fat increase.

16 Jan 2021

Blacklist: 7 ingredients that harm the skin

 

Without laboratory tests, we figure out which cosmetics it is better to refuse to use.

A huge arsenal of cosmetics helps us to put ourselves in order today. We want to try everything and a little more, but unexpected unwanted reactions (even worse ─ health problems) slow down our mental impulses and more and more often force us to ask the question “what’s in the jar?” Which additives will not harm the body, and which ones can be dangerous? We are dealing with this issue together with the cosmetologist Leila Roz.

Parabens (methyl-, butyl-, ethyl- or propylparaben)
Complex acids are found almost everywhere, especially in cosmetics – creams, serums, hair care products. have antibacterial and antifungal properties. The addition of this substance to products inhibits the growth of bacteria and fungi. It is believed that parabens can accumulate in the body and disrupt the settings of our hormonal system.

Don’t trust the “paraben-free” label. Most likely, there are parabens in this product, but they were called differently because without preservatives, any preparations cannot be stored for a long time (cosmetics with harmless plant preservatives are much more expensive than the mass market). Parabens include substances such as metabutyl, propyl, methyl, butyl, isopropyl, and if some of them are in the product, then parabens are definitely contained in it. To date, there is no alternative to them yet.

Phthalates (phthalates or DEP (diethyl phthalate), DnBP (di-n ‑ butyl phthalate), DiBP (di-isobutyl phthalate)
Phthalic acid esters are used not only in the industry (to give elasticity to plastic products that surround us everywhere), but also in cosmetics ─ for example, in nail and hair varnishes, and in perfumery. By the way, plastic in a car is also phthalates: sitting behind the wheel of a brand new car, you can hear a specific smell. It was he who was nicknamed “the smell of a new car” – this is how phthalate smells. When the car is in the sun, the dashboard heats up and the substance starts to evaporate. In order not to inhale harmful vapors, it is better to drive with an open window for a while.

Excessive amounts of phthalates lead to hormonal disorders, infertility and oncology. It has a bad effect on the reproductive function of both women and men. We cannot always guess that this or that jar of cream, for example, contains this additive, because not every manufacturer indicates its content in the composition of the product (and they do it quite often). Therefore, teenagers and pregnant women need to be especially careful when using make-up, using natural and organic options whenever possible.

Propylene glycol (propylene glycol)
An odorless liquid substance is obtained from refined products. Propylene glycol is widely used in the production of cosmetics ─ thanks to this ingredient, they penetrate into the deeper layers of the skin. Its content in some product in a small amount does not have any harm to health and skin. Although propylene glycol is generally safe, it can cause allergic reactions. Therefore, when choosing cosmetics, allergy sufferers need to pay special attention to the content of propylene glycol.

Triclosan (triclosan)
This synthetic compound is actively used in the cosmetic field. There is a lot of debate about him, trying to figure out whether this element really has a negative effect on the skin and the body as a whole, or whether the statement has no basis. Triclosan is an antimicrobial component: it stops the growth of microbes, bacteria, and fungi in cosmetic products. It is added to toothpaste, deodorants, mouthwash, washing powders, antibacterial soaps, shampoos, shower gels, detergents, and cleaners, as well as children’s toys, medical devices, shoes, and even some types of furniture.

According to the observations of cosmetologists, triclosan does not have a pronounced negative effect on the skin and human health, but insignificant doses it can cause some harm. It all depends on what percentage of triclosan is contained in the product. In Russia, the rate of its content should not exceed 0.3% for each separately taken product ─ in this ratio, it is completely safe. But the frequent use of products, even with a normal triclosan content, can result in unpleasant side effects – dry skin, flaking. Therefore, do not use antibacterial lotions or cleansers unless absolutely necessary.

Benzene (benzene)
Colorless liquid with a specific sweetish odor. It is part of gasoline, is widely used in industry, is a raw material for various plastics, synthetic rubber, dyes, and is also used for the production of drugs. Most often, benzene is found in cheap cosmetics. Refers to very toxic, carcinogenic substances. In large quantities, it causes allergies, poisoning, and can even lead to death.

Fragrance / perfume
Today it is one of the most popular tools for drawing attention to cosmetic products. Fragrances in the form of essential oils are safe to use, but if they are synthetic, you need to understand what they are from. A large amount of fragrances in a cosmetic product often leads to allergic reactions.

At the very end of the 90s, the beauty world got acquainted with the “list of 26” ─ the names of aromatic components that are potential acute allergens. And the increased sensitivity of the skin that grows from year to year leads to the fact that now many brands offer whole lines without aromatic fragrances (as a rule, they are accompanied by the label “for sensitive skin”). Professional cosmetics often either do not have a pronounced odor, or they smell like medicines, because not artificially flavored.

Sodium Lauryl Sulfate (SLS)
Refers to surfactants (surfactants) and is widely used in the production of almost all detergents – shampoos, toothpaste, shower gels, dishwashing liquids. It is thanks to this component that the dirt, instantly dissolving, disappears. It is also introduced into the product so that it lathers well and foams, which means it rinses off faster.

The additive is harmful in that, with a large amount in the composition, it eliminates not only external pollution and fat, but also completely removes the hydrolipid protective film from the skin surface ─ as a result, it becomes highly dehydrated, dries, and irritates. An excess of sodium lauryl sulfate in shampoos leads to hair loss if they are used often (hair follicles are greatly affected due to dry scalp).

Vaseline (petrolatum, petroleum jelly, E905b)
The safest remedy, both herbal and refined. Vegetable petrolatum is more viscous and poorly absorbed, so artificial petroleum jelly is most often added to cosmetic products. It forms a protective barrier – a film on the skin’s surface that is impervious to water, and thus prevents the skin from losing moisture (without having inherently moisturizing properties). Thanks to this, the regeneration of the skin and the healing of microcracks is accelerated, the mechanical protective barrier is strengthened.

Petroleum jelly can be used during the cold season when temperatures drop below zero, especially in windy conditions, but not very often. The film that forms on the skin, clogging the pores, does not allow it to breathe, therefore the frequent use of petroleum jelly is fraught with dermatological complications. Despite the fact that the use of petroleum jelly has no contraindications, in rare cases, it causes allergic reactions.

10 Jan 2021

7 foods that are harmful to eat every day

 

Giving up your favorite foods can be tricky, but for the sake of health, some of them will still have to be crossed off the shopping list.

Every year, thousands of top lists of the most unhealthy food products appear on the Internet: it is they who should supposedly be feared and avoided in every possible way in your diet. However, with all this, we often forget about one important, if not decisive, nuance: everything is useful (practically), but in moderation.

And the point is not only that the consumption of a product in large quantities can negatively affect the general state of health: even a monotonous diet, if it changes regularly and rarely, can harm our well-being, disrupt the balance of nutrients and, ultimately, form increased sensitivity of the body to food.

If you eat a varied and balanced diet, you automatically reduce the risk of deficiencies in certain essential nutrients and keep your metabolism in good shape. We will tell you in detail what products you should not get used to and make them a guilty pleasure on a daily basis.

1. Cruciferous vegetables
While antioxidant and nutrient-rich vegetables such as cauliflower and broccoli should be included in the diet, it is scientifically proven that excessive consumption of cruciferous vegetables can cause hypothyroidism – a deficiency in thyroid hormones.

If you can’t imagine your life without cabbage, then try first lightly frying it in a pan or cooking it with another dish: this will minimize its goitrogenic properties (in other words, the ability to enlarge the thyroid gland).

2. Tuna

Tuna is rich in mercury, so excessive consumption can lead to the accumulation of large amounts of this substance in the body and negatively affect the development of children, the health of pregnant women, as well as provoke heart attacks in adults.

Experts advise consuming lighter versions of tuna and serving it no more than once a week. And yes, it is definitely not worth giving up on this type of fish for good, since it is extremely rich in protein: consumed rarely and in moderation, this product will become a nutritious addition to lunch or dinner.

3. Fruit smoothies

In recent years, adherents of healthy eating and those who were looking for a healthy alternative to coffee drinks have found happiness in all kinds of fruit smoothies: you drink, you get healthier, and most importantly, you don’t get fat. However, this is not entirely true. Of course, the difference between a slice of cake and a wedge of fruit is obvious, but any fruit smoothie is high in sugar and is unlikely to be a healthy substitute for a balanced dinner.

If you’ve already gotten used to the daily trips to the strawberry half-dessert, we recommend replacing the fruit smoothie with a vegetable one – this will significantly reduce the amount of sugar consumed per da

4. Dried fruits
Dried fruit is the perfect pre-workout snack to energize you quickly and effectively for both cardio and lifting. However, in any other case, it is important to consider: all dried fruits (dates, figs, apricots, mangoes, berries, etc.) contain much more sugar than their fresh counterparts.

Despite the fact that dried fruit often appears alongside everything related to weight loss, it is they that can nullify all your weight loss efforts. So be careful: ¼ cups no more than twice a week – make this a rule, and your weight will be fine.

5. Muesli and cereals
It is difficult to find even one pack or box of cereals that does not contain any form of sugar. We often eat them with milk for breakfast and quickly get used to them, forgetting that such a mixture is an ordeal for the stomach.

Do you know how cereals become flaked? Indeed, in their natural form, they are not at all like that. Only after multi-stage processing do cereals become flakes, but at the same time they often lose the lion’s share of useful nutrients. The bottom line is that every day for breakfast you enjoy a portion of processed and useless carbs, and this is far from a healthy lifestyle if you do follow it.
6. Canned tomatoes and tomato paste

The main problem with all canned foods is that the jar itself, in which the product is stored, can leave residues of resinous substances in it, which contain the synthetic estrogen bisphenol-A. Scientists have long identified its role in the development of many diseases – from problems with the reproductive system to heart disease, diabetes and obesity.

Tomatoes themselves are known to be highly acidic, and this is an excellent condition for BPA to enter your food. Research has also shown that synthetic estrogen can suppress sperm production and lead to chromosomal damage in animal eggs.

7. Rice crackers and crisps
Snack lovers, your way. Unfortunately, crispbreads and crackers are not the kind of foods that you can indulge in several packs a day without any consequences. Neither fat (which, by the way, is simply necessary for the normal functioning of the body), nor enough vitamins, nor minerals – this is definitely not enough for a balanced snack between lunch and dinner. After all, in fact, it is nothing more than an ordinary refined carbohydrate, sprinkled with salt and flavored ( read also : “What are” right “snacks?” ).

08 Jan 2021

Foods to eat before bed

 

If closer to the night hunger wakes up in you, which, contrary to common sense and adherence to a diet, drives you to the refrigerator, you should not deny yourself a snack. It’s enough to simply replace the steak and potatoes with something from our list.

The working day began early, you had a small breakfast, lunch at work was also not the most satisfying, but after that there were so many things to do that you returned home insanely hungry only by ten in the evening. This feeling, like the remorse after a hearty dinner eaten at half past ten in the night, is familiar to many. In the event that your body cannot do without a late snack, and a set of extra pounds is not included in your plans, you need to know a few rules that will help in choosing a “midnight meal”.

Evening meal rules

After 6:00 pm, it is best to avoid foods that are high in carbohydrates and fats (but not skip food altogether). The fact is that at night the body, as well as during the day, spends calories, and since there is no food intake at this time, it begins to expend its own. Therefore, if you have a snack of carbohydrate food before going to bed, then the accumulations will simply not be used, since you have just eaten a new source of energy.
Dinner should be light and lower in calories than previous meals.
After eating, it is worth taking a little walk at least around the apartment, and not immediately going to bed.
Dinner should be at least 3-4 hours before bedtime. In an hour, you can satisfy your hunger with something close in calorie content to a glass of low-fat kefir or milk.
When choosing a “night” meal, keep in mind that many foods, such as red meat (pork), can be digested for up to 4-6 hours. That is, if you do not endure this time interval before going to bed, you will soon expect a digestive disorder and new centimeters on your sides.

1-2 glasses of kefir or low-fat natural yogurt will not only satisfy hunger but also benefit the gastrointestinal tract.

Porridge

Porridge is good not only in the morning, but also in the evening. Of course, you shouldn’t cook it using fat milk and adding a lot of sugar, but you don’t have to do it in water either. Choose skim milk and replace sugar with dried fruit

Chicken breast, turkey

Breast – dietary meat, pure protein with a minimum amount of fat. Roast your chicken or turkey in the oven or airfryer without oil for a delicious and easy-to-digest dinner. It is only digested for no more than an hour and a half.

Nuts

Satisfy your hunger with a handful of almonds, pistachios, hazelnuts, or walnuts. Keep in mind that they are very high in calories, so limit yourself to 40 g. This will be more than enough. Besides, as we know, walnuts contribute to weight loss.

Low-fat cheese

Cheese contains many vitamins (A, B1, B2, B12, C, D, E, PP), various acids useful to the body, as well as minerals, calcium, phosphorus. K is also cheese, easily absorbed by the body and has a good effect on digestion. A couple of slices of low-calorie cheese with vegetables will make a good evening meal.

Baked apples

Cinnamon and honey turn a regular fruit into a real treat. Core the apples, drizzle with honey, sprinkle with cinnamon and microwave for a few minutes. If you add more cottage cheese and nuts, you get a real and, what is important, low-calorie dessert. Delicious, healthy and easy. By the way, apples contain substances that contribute to sound sleep.

Cherries, blueberries, currants, raspberries, pear, dates, figs
The main rule for fruits is that they should be savory. For example, bananas or grapes are too high in calories and not suitable for a snack.

Hummus

Hummus is a puree of chickpeas (chickpeas), seasoned with olive or sesame oil and spices. Its benefits are due to its composition, namely the absence of cholesterol, high content of unsaturated fatty acids, vitamins, and fiber. Plus, hummus is very nutritious, so it doesn’t take much to fill up. Combine it with vegetables or as a side dish for chicken.

Muesli
Season them with low-fat yogurt or milk, and don’t add sugar. It turns out to be non-nutritious, easily digestible and useful for sound sleep.

06 Jan 2021

10 MINUTES OF STRETCHING AFTER WORKOUT

 

When you’re finished with your workout, don’t forget to stretch. It is important. Stretching is an indispensable tool for feeling great. It helps prevent and reduce muscle pain. Discover the 10 Minute Program to help you stretch out after your workout.

 

EXERCISE NUMBER 1

  • Target muscles : Lumbar muscles, quadriceps, hip muscles (responsible for hip flexion).

 

  • Performing the exercise : Lunge forward. Place your hands on your knee. The front leg should be bent and the foot should be completely flat on the floor. The back leg should remain straight and on tiptoe. Keep your upper body straight and then push your hips forward. Try to keep your back leg flat on the floor as much as possible for 10 seconds.

 

  • Breathing : breathe slowly and deeply.

 

  • Safety tips : Keep your back straight throughout the exercise.

 

  • Repetitions . Hold the position for 10 seconds, then switch sides.

 

EXERCISE NUMBER 2 

  • Target muscles : Posterior thigh and back muscles.

 

  • Performing the exercise : Stand with your legs parallel. Then gradually lean forward, relaxing the muscles in your head. Lean as low as possible. If you can, touch the floor with your hands.

 

  • Breathing : breathe slowly and deeply.

 

  • Safety tips : Bend your legs slightly if it hurts too much to bend over. Shift your weight forward using your legs.

 

  • Repetitions . Hold the position for 30 seconds, then slowly straighten your back.

 

EXERCISE NUMBER 3

 

  • Target muscles : triceps.

 

  • Performing the exercise : Stand up and raise one hand, then lower it to your back, placing it behind the back of your head. With your other hand, grasp the elbow of this hand and slowly press it to your head. Stretch for ten seconds, then switch sides.

 

  • Breathing : breathe slowly and deeply.

 

  • Safety tips : Press down on your elbow smoothly, without undue effort.

 

  • Reps : Press down on your elbow and hold for about 10 seconds, then release.

 

EXERCISE NUMBER 4

  • Target muscles : adductors.

 

  • Exercise . In a sitting position, stretch your legs, and then spread them as far as possible for you. Then bend and pull your left leg towards you. The ischial bones must remain on the floor. Then stretch your chest to a straight leg, trying to grab it.

 

  • Breathing : breathe slowly and deeply.

 

  • Safety tips : Press your chest gently, effortlessly.

 

  • Reps : Hold for 30 seconds, then switch sides.

30 Dec 2020

HOW TO KEEP A TONED BODY ON VACATION

 

Read our recommendations and find out how you can stay fit at home, at work, or even on vacation! We will show you how to care for such a valuable item as your body. Follow our 5 tips and you will look beautiful and athletic!

(more…)

26 Dec 2020

FLAT ABDOMINAL BY SUMMER

 

EXERCISE 1: HORIZONTAL PLANK

  • Muscles worked : transverse abdominal muscles
  • How to perform the exercise : Lean on your forearms, lift your pelvis as shown in the image, strongly contracting your abs and buttocks and slightly rounding your lower back. Legs are fully extended. At first, you can rest your knees on the floor.
  • Breathing : Breathe normally throughout the exercise.
  • Safety measures : Do not bend, abduct the pelvis well, keeping the abdominal muscles and buttocks tense throughout the exercise.

 

  • Repetition : 3 times 30 seconds each with a 30 second recovery break.

EXERCISE 2: SIDE PLANK

  • Muscles worked: transverse abdominal muscles and oblique muscles large and small.

 

  • Performing the exercise: Lie on your side and rest on your elbow, hand on the floor, fist clenched. Raise your pelvis and hold this position for a while. As you inhale, pull your navel inward towards your spine, trying to relax the muscles in your shoulder girdle. The angle between the top of the body and the elbow on the floor should be 90 °.

 

  • Breathing: Breath normally throughout the exercise.

 

  • Safety Precautions: As in the previous exercise, keep your abs and glutes tense throughout the exercise.

 

  • Repetition : 3 times 30 seconds each with a 30-second recovery break.

 

EXERCISE 3: RAISING THE BODY

  • Muscles worked: rectus abdominis

 

  • Exercise: Place your hands behind the back of your head, as you slowly exhale, lift your head, shoulders and upper back so that the shoulder blades come off the floor.

 

  • Breathing: exhale while lifting the body, drawing in the stomach as much as possible; exhale as you return downward.

 

  • Security measures: do not throw your head back, look in front of you at one distant point, your gaze is directed upwards. Keep your middle and lower back on the floor.

 

  • Reps : 3 sets of 15-20 reps each with a little break.

 

EXERCISE 4: ALTERNATE CRUNCHES

 

  • Muscles worked: oblique muscles major and minor

 

  • Exercise: Raise your torso, rounding your back, trying to touch your right knee with your left elbow. Return to the starting position, slowly straightening your back horizontally to the level of the shoulder blades. Then change arms and legs and alternate them in harmonious movements.

 

  • Breathing: exhale while lifting the body, drawing in the stomach as much as possible; exhale as you return downward.

 

  • Security measures: do not throw your head back, look in front of you at one distant point, your gaze is directed upwards. Keep your middle and lower back on the floor.

 

  • Reps : 3 sets of 15-20 reps each with a little break.

22 Dec 2020

Lack of sleep and 10 tips for healthy sleep

 

On average, people spend a third of their lives in bed. According to the recommendations of the World Health Organization, an adult should sleep 7-8 hours a day. Sleep is important for the body ⏤ it is a source of health, youth and longevity. During sleep, important processes take place in the body – restoration of immunity and a set of strength:

  • somatotropin is produced – a hormone that stimulates growth, reproduction and regeneration of cells, and serotonin – a “hormone of happiness”;

  • the metabolism of the skin increases;

  • the brain sorts information and gets rid of unnecessary;

  • 70% of the daily value of melatonin (sleep hormone) is produced, which regulates biorhythms, and also restores, strengthens and protects the body from stress.

Probably everyone has heard the aphorism of the great commander Napoleon Bonaparte: “Napoleon sleeps for 4 hours, the elderly – 5, soldiers – 6, women – 7, men – 8, and only the sick sleep 9”. He went to bed at about 10-12 pm, slept until 2 am, then got up, worked until 5 am and went to bed again until 7 am, thus the duration of his sleep was 4 hours a day. Many speculate that sleep deprivation was one of the reasons for his strategic failures. But Napoleon was not alone in the nap. We propose to recall the great people who, like Bonaparte, considered sleep a waste of time:

  • Leonardo da Vinci slept only 2-4 hours a day, splitting sleep into pieces: 15 minutes of sleep, then 4 hours of work;

  • Margaret Thatcher slept a maximum of 4 hours a day;

  • Thomas Edison took 30 minute sleep breaks 6 times a day and spent 3 hours in total on it;

  • Winston Churchill went to bed at 3 am and woke up at 8 am, so he slept 5 hours a day;

  • there is evidence that Salvador Dali, just like da Vinci, practiced “equal sleep”. According to the artist, the intermediate state between wakefulness and sleep gave him new ideas.

Each of them left their mark on history, limiting themselves to rest and sleep. Many imitate, without thinking about the causes of death of great people: Leonardo da Vinci, Winston Churchill and Margaret Thatcher died of a stroke, Thomas Edison died of diabetes, Salvador Dali – from heart failure. Perhaps the lack of sleep played a significant role in the death of geniuses.

Remember, the recovery process is very important. Lack of sleep can have a negative effect on the functioning of the body, from thinking processes to gaining excess weight, the emergence of chronic diseases and a reduction in life expectancy. Studies conducted by scientists around the world have shown that sleep deprivation can lead to:

  • decreased intelligence;

  • disorders of the immune system;

  • aging skin;

  • exacerbation of hunger (a person consumes more calories than consumed);

  • deterioration in reaction and visual coordination;

  • diabetes mellitus, heart attack, stroke, paralysis, obesity, Alzheimer’s disease, oncology, DNA changes;

  • emotional outbursts, aggression and stress.

Also, it is worth recalling the scientific work of our compatriot biochemist and somnologist Maria Manaseina, who was one of the first to study sleep deprivation in animals. As a result of the experiments, she found out that lack of sleep is more dangerous than lack of food. It is believed that her research was prompted by the clinical case of a patient who died on the 9th day from insomnia.

Factors that interfere with healthy sleep:
On average, people spend a third of their lives in bed. According to the recommendations of the World Health Organization, an adult should sleep 7-8 hours a day. Sleep is important for the body ⏤ it is a source of health, youth and longevity. During sleep, important processes take place in the body – restoration of immunity and a set of strength:somatotropin is produced – a hormone that stimulates growth, reproduction and regeneration of cells, and serotonin – a “hormone of happiness”;the metabolism of the skin increases;the brain sorts information and gets rid of unnecessary;

70% of the daily value of melatonin (sleep hormone) is produced, which regulates biorhythms, and also restores, strengthens and protects the body from stress.

Probably everyone has heard the aphorism of the great commander Napoleon Bonaparte: “Napoleon sleeps for 4 hours, the elderly – 5, soldiers – 6, women – 7, men – 8, and only the sick sleep 9”. He went to bed at about 10-12 pm, slept until 2 am, then got up, worked until 5 am and went to bed again until 7 am, thus the duration of his sleep was 4 hours a day. Many speculate that sleep deprivation was one of the reasons for his strategic failures. But Napoleon was not alone in the nap. We propose to recall the great people who, like Bonaparte, considered sleep a waste of time:
Leonardo da Vinci slept only 2-4 hours a day, splitting sleep into pieces: 15 minutes of sleep, then 4 hours of work;

Margaret Thatcher slept a maximum of 4 hours a day;

Thomas Edison took 30 minute sleep breaks 6 times a day and spent 3 hours in total on it;

Winston Churchill went to bed at 3 am and woke up at 8 am, so he slept 5 hours a day;

there is evidence that Salvador Dali, just like da Vinci, practiced “equal sleep”. According to the artist, the intermediate state between wakefulness and sleep gave him new ideas.

Each of them left their mark on history, limiting themselves to rest and sleep. Many imitate, without thinking about the causes of death of great people: Leonardo da Vinci, Winston Churchill and Margaret Thatcher died of a stroke, Thomas Edison died of diabetes, Salvador Dali – from heart failure. Perhaps the lack of sleep played a significant role in the death of geniuses.

Remember, the recovery process is very important. Lack of sleep can have a negative effect on the functioning of the body, from thinking processes to gaining excess weight, the emergence of chronic diseases and a reduction in life expectancy. Studies conducted by scientists around the world have shown that sleep deprivation can lead to:

decreased intelligence;

disorders of the immune system;

aging skin;

exacerbation of hunger (a person consumes more calories than consumed);

deterioration in reaction and visual coordination;

diabetes mellitus, heart attack, stroke, paralysis, obesity, Alzheimer’s disease, oncology, DNA changes;

emotional outbursts, aggression and stress.

Also, it is worth recalling the scientific work of our compatriot biochemist and somnologist Maria Manaseina, who was one of the first to study sleep deprivation in animals. As a result of the experiments, she found out that lack of sleep is more dangerous than lack of food. It is believed that her research was prompted by the clinical case of a patient who died on the 9th day from insomnia.

Factors that interfere with healthy sleep:
1.A sedentary lifestyle can cause insomnia, since the body will not feel the need for rest;

2. a noisy place and light interfere with proper sleep and the production of melatonin, which regulates human circadian rhythms;

3.Blue light from smartphones, lamps, and other LCD gadgets interferes with restful sleep. Try to stop using these devices at least 1 hour before bedtime;

4. Caffeine increases the level of adenosine, having an exciting effect on the human nervous system. Drink caffeinated drinks no later than 6-8 hours before bedtime;

5. Drinking alcohol and nicotine negatively affects the quality of sleep. A large dose of alcohol leads to shallow sleep with frequent awakenings. Nicotine has a stimulating effect on the body, which can cause insomnia.

Tips for a good sleep:
1. stick to a daily routine – get up and go to bed at a specific time, regardless of the day of the week. You will get enough sleep and feel good;

2. Sleep 15-20 minutes during the day. Daytime sleep lowers blood pressure, has a positive effect on the heart and blood vessels, increases concentration and strengthens the body;

3. Tired not only mentally, but also physically. Sports will help get rid of insomnia, the main thing is to finish the workout no later than 90 minutes before bedtime;

4. Have dinner 2-3 hours before bedtime. Heavy food consumed at night slows down the production of melatonin, causes stomach discomfort, promotes fat deposition;

5. Add a choice of foods to your evening diet that help you fall asleep quickly: eggs, milk, low-fat cottage cheese, chicken, almonds, cherries;

6. Make a to-do list and prepare your clothes for the next day, so you will relax faster and not think about what you need to do tomorrow;

7. Take a walk just before bed. A leisurely walk will calm the nervous system. Upon awakening, you will feel refreshed and refreshed;

8. ventilate the room before going to bed – this is the key to a long and sound sleep;

9. Take a warm shower before bed. It will calm your nerves after a hard day;

10. Play meditation music, white noise, calming nature sounds, or a monotonous voice to quickly fall asleep.

Did you know?
The build-up of muscle mass occurs after exercise while the body is at rest. You shouldn’t go to the gym if you haven’t got enough sleep. In this case, the body will work in a stressful state to support life.

The benefits of a smart alarm clock
Mood depends not only on the duration of sleep, but also on how to to akuyu phase you wake up. Experiments conducted by scientists on rats have shown that if you wake up rodents during the slow phase of sleep, they begin to get sick, and then die. Smart alarm analyzes sleep and wakes up the user when he is in the active phase.

A fitness bracelet with smart alarm will make the morning really good: it will wake you up with a gentle vibration at the most suitable sleep phase for getting up and will not disturb the sleep of other family members. Benefits of sleep monitoring with ONETRAK:

in detailed charts, you can see the duration and ratio of sleep phases;

in the mobile application, you can create a goal for sleep duration and monitor its implementation;

you set the time range in which you want to wake up. A smart alarm clock analyzes your sleep and wakes you up in the most appropriate phase;

detailed sleep statistics will help you track how often and how much you lack sleep, assess the dynamics of sleep efficiency,

Using the data elsewhere in the app, you can track how activity, nutrition, and exercise affect your sleep quality.

Listen to your body and be attentive to your health. Remember, sleep deprivation affects mental and physical performance. As professor at the University of Southern California, Norbert Schwartz, said: “Earning $ 60,000 a year will have less impact on your ability to feel happy than one extra hour of sleep at night.” Therefore, if you want to be a healthy and successful person ⏤ take sufficient time to sleep and rest.

19 Dec 2020

WHAT NUTRIENTS DOES THE HUMAN BODY NEED?

 

Without what nutrients the human body will not be able to function fully?

The human body is considered a harmonious, perfect system. However, there are elements that the body is unable to reproduce on its own. Only a balanced diet helps the body to function properly.

Nutrients the body needs

 

Natural Vitamins Professional support of the body with natural ingredients:

vitamins, minerals and omega-3 acids in a natural, easily digestible form. 3 350 ₽ Immuno Box / Immuno box Comprehensive protection of the body: natural immunostimulants, herbal antiseptics and natural adaptogen – for excellent health in the cold season! 1 100 ₽ Nutritious cocktail Vanilla delight Inside, everything you need for the day: protein, carbohydrates, omega-3s, fiber – and all this with an incredibly delicate vanilla-creamy Peruvian delight. 700 ₽ Lycopene and omega-3 Cardiovascular protection: lycopene and omega-3 acids. 650 ₽ For a full life and health, the body needs a variety of nutrients. Protein-Protein is needed not only for those who go in for sports, build up muscle mass. They are necessary for any person, especially children and adolescents, as their bones, muscles, teeth grow continuously.

Sources of protein are mostly animal products:

 

meat of all sorts, eggs, fish, seafood. If a person does not consume animal products, then soy, nuts, and natural grains are suitable. However, one should not get carried away with proteins alone, despite the fact that high-protein diets are at the peak of popularity. The diet should be diluted with carbohydrates, healthy fats. Carbohydrates Many dieters consider carbohydrates to be the main enemy of their slim figure. However, these substances give a person energy, ensure the normal functioning of the brain.

Fats

Like carbohydrates, fats also have a rather negative reputation in the nutritional world. But recent research suggests that fats can be both good and bad.

Sources of healthy fats are fresh avocados, fatty sea fish, seeds, and natural vegetable oils. Those who do not like fish should try to introduce fish oil into their diet. But unhealthy fats that are in fast food, margarine, fatty, fried foods are best avoided. They can lead to high cholesterol levels and the formation of plaque on the walls of blood vessels

Vitamins

serve to facilitate the body’s work, accelerate the course of chemical reactions. Their lack provokes serious diseases

If a person has a balanced diet and no problems with the gastrointestinal tract, then he receives vitamins in sufficient quantities. For chronic or hereditary diseases, additional vitamin intake may be required. It is worth consulting your doctor about this. Water as a substance necessary for life The amount of water in the body determines the quality of the work of its components. Water improves the functioning of the nervous system, facilitates the course of diseases, regulates the processes of the excretory system
For the normal functioning of the body, a variety of substances are needed. Some of the body receives on its own, and in some cases, you cannot do without a balanced diet.

17 Dec 2020

HOW TO BUILD MUSCLE – MYTHS AND FACTS

 

Doing sports should be correct. However, in the training of absolutely all athletes, regardless of the type of sport, there are myths and prejudices regarding the correctness of the exercise technique, the level of loads and some other important issues. In this regard, bodybuilding is no exception. We analyzed the 5 most popular myths passed by word of mouth by visitors to fitness rooms, and consulted with experts which of them have a scientific basis.

Myth 1. To build muscle, you need to do a minimum of
repetitions with maximum weights.

Lifting a barbell on a Scott benchIn fact, the opposite is true. The more weight, the more strength develops, but not muscle. The increased energy demand of the body is to blame for this – at maximum weights, it produces kartisol, which, in search of energy, begins to burn muscle tissue. As a result, the efficiency of the muscles increases, but their mass does not.

Ideally, workouts should contain 3-4 sets of 8-12 repetitions each.

Myth 2. First you need to do basic exercises,
after – isolating.

Isolated dumbbell liftIt is believed that first you need to completely “hammer” the whole body, and then separately exhaust each muscle. Supposedly, then they will be maximally loaded and grow faster than usual.

However, practice shows that the opposite should be done. According to the “principle of preliminary exhaustion”, the increased muscle growth is promoted by preliminary isolation exercises, and after basic exercises. Otherwise, strength will develop.

Myth 3. Muscles should be pumped with free weights,
and they should be shaped using simulators.

Chest muscle reliefThis statement is partly true. The point is that simulators are limited – they are far from always designed in such a way as to engage the entire muscle group.

In this regard, free weights are much more effective.

However, it is impossible to completely refuse from simulators, since only on them it is possible to pump muscles in isolation without using their assistant muscles.

Myth 4. You should not hammer
several muscle groups at once in one workout .

Deltoid musclesMany bodybuilders believe that in one workout, you should focus on only one muscle group. That is, for example, having started doing exercises on the chest muscles, you should forget about “pumping” your back. However, scientists have proven that grueling workouts on isolated body parts are much more harmful than complex exercises. The fact is that working to failure, the muscles wear out and become less elastic. Therefore, it makes sense to give up the last “finishing” 2-3 repetitions, and smoothly move on to exercises on other parts of the body.

Myth 5. Every time you have to give all the best.

Fatigue after exerciseIt is quite simple to understand the logic of this statement – the higher the intensity of the exercises, the faster the mass will be gained. However, in practice this is not at all the case. The maximum weight gain does not come from consistently grueling workouts, but from a sharp increase in working weights. That is, it makes sense after one full workout to carry out two with working weights that are 60-70% of the maximum. After resting, the muscles will be ready to “give their best”, which is the main principle of the bodybuilder’s training.

12 Dec 2020