You have probably heard that the cause of the disease in the muscles is associated with the accumulation of lactic acid in them. But it’s not. Lactic acid is formed in the body due to the breakdown of glucose. This happens DURING training loads. You know that burning sensation in your muscles when you exercise. This is how lactic acid works. It is excreted from the body within a couple of hours after training. This means that she herself cannot be the cause of pain in the body after 1-2 days.
What happens to our muscles during exercise?
Exercise is the contraction of muscle fibers. These fibers are made up of myofirbils (contractile structures) that are of varying lengths. When performing exercises, those that are shorter are torn. It’s a muscle injury. And that is why we feel this pain. If we perform the same exercises, the body adapts to the loads, myofibrils become the same length, and post-workout pain goes away. And when we change the training program, add something that we did not do before, increase the weight, etc., we experience this pain again. A new load is stress for our body, thanks to which it progresses.
It should be noted that there is another reason for soreness in the muscles after a workout. This is muscle contraction. Acidification occurs due to the active production of hydrogen ions during exercise. The amount of hydrogen ions exceeds the usual norm, and this leads to the destruction of the contractile structures of the muscles.
What to do?
Your mistake will be to lie down and not move because of muscle pain after a training day. Your task is to disperse the blood in the body, and let him know that this pain is a normal phenomenon.
Dream
It is very important to get good sleep. At least 8 hours. It is during sleep that all microdamages received during training are restored.
Food
Next – replenish the expended kcal. No need to run to throw greasy burgers and sweet soda. Restore in a balanced way : proteins, fats, carbohydrates, fiber. Healthy quality food will be your good assistant to restore the body and grow muscles. And don’t forget to drink water. Try to drink at least 2 liters of water a day.
Cardio
Cardio load – running, swimming, cycling, active walking, dancing, yoga, stretching, etc. Many professional athletes and ordinary people confirm that a little cross-country or cycling saved them from muscle pain. The most difficult thing here is to overcome yourself in the first 10 minutes. Then the body warms up, and the process does not seem so painful. And after – it becomes really much easier.
Massage
Relaxing massage. This is a favorite way to get rid of muscle pain + accelerate recovery processes for a large number of people. Massage helps to disperse the lymph, increases muscle elasticity and removes clamps.
Water procedures
Bath, sauna and hot tub. At high temperatures, our blood vessels expand and this increases the volume of blood in the muscles. This affects the increase in the rate of removal of toxins and the recovery process.
Comfortable doesn’t mean correct. Eating the same thing day after day is very convenient. However, it is important to know that for a long active and healthy life, our body needs a wide variety of nutrients and trace elements.
Physiological need for a varied diet. The main recommendation of the World Health Organization: “Eat a variety of foods.” A wide variety of foods increases the likelihood that you will get enough of all the nutrients you need. According to a recent study conducted in Finland, children from a monotonous diet increase the risk of developing allergies and asthma.
Psychological need for a varied diet. In addition to the physiological need for a variety of foods, there is a psychological need. Firstly, with a varied diet, a person does not get tired of eating the same thing. Secondly, the reduction of dietary restrictions leads to a reduction in episodes of uncontrollable overeating.
Five main food groups. It is important to eat foods from all five major food groups.
We are sure you have heard about protein shakes more than once. But do you know what this “fruit” is and what it is eaten with? What is the protein for, what properties does it have and what benefits, and perhaps harm, does it bring?
Some healthy lifestyle opponents believe that healthy food is not as tasty as traditional recipes. This opinion is based on the fact that food without oil and roasting does not correspond to traditional taste. In fact, this is not the case. It is enough to know a few simple and quick recipes, to have a blender or an oven at home to prepare delicious dishes that are not inferior to restaurant positions.(more…)
Someone needs to start the day with coffee to cheer up and wake up. Others cannot imagine meeting friends without a cup of flat white or ice latte and a long walk around the city. Coffee is popular in every country, and in acceptable amounts it is even beneficial to health. At the same time, there are many studies that study not only the beneficial, but also the harmful qualities of coffee. Together with experts from the iHerb vitamin and natural supplements marketplace for a healthy lifestyle, we will figure out how coffee works on the body and what can be used to replace the drink if there is a specific intolerance.
1200 calories is considered the minimum daily requirement. Eating such an amount of calories, a person creates a deficit and loses weight quite quickly: a loss of 3 to 10 kg is possible in a month, depending on the initial weight.
However, you should not consume less than 1200 kcal per day – this will be harmful to health: first of all, nails, hair and skin will suffer, and losing weight may end in a breakdown and weight gain.
Especially for you, we have compiled a ready-made, balanced diet for one day – it consists of the simplest and most affordable products.
Who is the 1200 kcal diet for?
A 1200 calorie diet will do:
girls with short stature and small weight;
people without high activity and without physical activity;
those who want to lose weight in a short time by 1.5-3 kg.
It’s no secret that breakfast is the main meal of the day. It starts the digestive processes, gives us energy and mood for the whole day. It is important not only not to skip breakfast, but also to learn how to choose the right foods so that the first meal is both nutritious and balanced. Here’s how to do it.
Dinner is the most important meal of the day and plays a key role in losing weight. A properly selected menu for the evening will not only help you lose weight in a short time, but will also improve the functioning of the gastrointestinal tract, give energy and vigor in the morning and even change the quality of your sleep (it is scientifically proven that after a hearty and late dinner – people have nightmares or just unpleasant, incomprehensible dreams).
What to cook for dinner
If your goal is to lose weight, remember the main rules of dinner:
1. Do not use complex carbohydrates (pasta, cereals, potatoes). In the evening, protein and fiber should prevail on your plate.
2. The serving size should not be large. Dinner should be 20-30% of the daily value. That is, the largest meals in terms of volume are breakfast and lunch.
3. Have dinner 3 hours before bedtime.
From the point of view of the balance of micronutrients – an ideal dinner option is a light salad. We offer you 7 variants of this dish at once so that your weekly menu is as varied as possible.
Salad with tuna
Ingredients:
1. Lettuce leaves 2. Canned tuna – 1 can 3. Cucumber – 1 piece 4. Boiled eggs – 3 pieces 5. Sour cream or olive oil – for dressing
Preparation:
1. Tear lettuce leaves. 2. Cut cucumbers and eggs into cubes. 3. Add the tuna. 4. Season with olive oil or low-fat sour cream.
1. Rinse the cabbage and cut into strips. 2. Cut cucumbers and eggs into cubes. Add to cabbage. 3. Add corn and salt. 4. For dressing, mix sour cream with a drop of mustard.
1. Cut the cucumber, eggs and crab sticks into cubes. 2. Add corn and finely chopped dill. 3. Season with classic yoghurt with a small amount of mustard and salt.
Salmon salad
Ingredients:
1. Arugula – 70 gr 2. Cucumber – 1 pc 3. Cherry – 100 gr 4. Light salted salmon – 150 gr 5. Bell pepper – 1 pc 6. Olive oil
Preparation:
1. Rinse the arugula and dry it. 2. Cut the cucumber into half rings, cut the cherry in half, and cut the bell pepper into cubes. 3. Cut the salmon into small pieces. 4. Combine everything and fill with olive oil
Couscous salad
Ingredients:
1. Couscous – 100 g (dry) 2. Feta cheese – 100 g 3. Bell pepper – 1 piece 4. Cherry tomatoes – 100 g 5. Cilantro 6. Olive oil
Preparation:
1. Pour 150 ml of boiling water over the couscous, add 2 tsp of olive oil and salt. 2. Cut the bell pepper and feta into cubes, halves the cherry. 3. Add ready-made couscous, mix and add cilantro.
Bean salad
Ingredients:
1. Canned beans – 1 can 2. Corn – 1 can 3. Cucumber – 1-2 pcs 4. Rye croutons – 1 pack 5. Sour cream or classic yogurt 6. Salt
Preparation:
1. Cut the cucumbers into cubes, add the beans and corn squeezed from the juice; and croutons. 2. Season with salt and sour cream or classic yogurt.
Funchose salad
Ingredients:
1. Funchoza – 100 gr (dry) 2. Cucumber – 1 pc 3. Bell pepper – 1 pc 4. Carrots – 1 pc 5. Soy sauce for dressing
Preparation:
1. Pour funchoza with boiling water for 5-7 minutes. 2. Cut the cucumber, carrots and peppers into thin strips. 3. Fry carrots with peppers in a pan with a little oil (5-7 minutes). 4. Combine fried vegetables, cucumber and funchose. Season with a little soy sauce.
We will tell you which daily rituals end with an appointment with an optometrist and the purchase of eye lenses.
What kind of vision to be born with is, alas, not for us to decide. The “pluses” and “minuses” are drawn by the genetic lottery. So someone is lucky with one hundred percent vision, someone has been inseparable from glasses since childhood, and someone is observing constant jumps – depending on the level of stress and concern for their health.
However, vitamins and regular visits to the ophthalmologist are also not a guarantee of stable and long-term one hundred percent indicators. Too many factors come into play, and the main one is the aging of the body. In addition, if you analyze the situation in general, you can see that very often we ourselves bring our vision to the point of no return – with bad habits and daily actions, which, it seems to us, do not entail negative consequences. In our material, we have collected those of them that we meet most often and cause significant harm to eye health.
1. You forget to wear sunglasses
Excessive exposure to UV rays can damage the retina and trigger the development of cataracts and the appearance of tumors. Of course, you should not be scared: such cases are more likely due to the predisposition of the vision of each specific person, but this fact must be borne in mind when going under the scorching rays of the sun. It is also important to remember the correct choice of lenses during the hot season. Try to opt for UV-marked models, which will create an additional protective barrier between your retina and the UV rays.
2. You smoke
In ophthalmology, the link between smoking and an increased risk of cataracts and loss of vision has long been proven. Smoking can also cause age-related macular degeneration, which is associated with damage to a small area on the retina that is responsible for central and acute vision. When this small area stops functioning, you begin to see worse. And smoking almost doubles the risk of developing the disease.
3. You go to the pool or shower with lenses
If you do not remove your lenses before entering the water – ocean, sea, swimming pool, or just a shower – then you need to be sure how well your optical products are for swimming. For example, if your lenses are highly hydrophilic, then remember that they are capable of letting in and retaining water. And if we take into account the number of substances and bacteria that are harmful to the eyes, which is present, for example, in the same basin or river, then there is a serious cause for concern. Our advice: if you cannot imagine your life without water procedures, do not be too lazy to acquire quality lenses.
4. You rub your eyes often
When you rub your eyes with your hands and don’t think about how long ago you washed them with a cleanser, the chances of bringing dirt and bacteria into them increase dramatically. And if you notice that the action has become almost a habit, then get ready that pink eye syndrome will become your constant companion. When you rub your eye, you damage the cornea, which in turn can lead to keratoconus, a condition in which the cornea becomes thinner and therefore bulges outward. In this case, the fragile vessels around the eye begin to collapse. It is easy to imagine how this affects eye health and vision in general.
5. You stay on the computer
If you sit at the computer for a long time and hardly take your eyes off the screen, then by the end of the day you may feel unpleasant symptoms of dry eye ( read also: “How to keep your eyesight if you work at the computer all the time” ). This happens especially often when you are trying to read small text with bright blue backlighting. Under such conditions, the frequency of blinking decreases, due to which the mucous membrane of the eye begins to slowly but surely dry out. Due to insufficient moisture, the eyes get tired faster, vision becomes blurry, and the eye lens begins to deform. Studies have shown that sitting at the screen of the device for a long time without respite leads to a deterioration in the condition of the retina and an increase in the risk of developing myopia.
Ophthalmologists recommend adhering to the “20-20-20” rule to effectively relieve eye strain. After every 20 minutes spent at the computer, look away 20 steps and hold them for 20 seconds. This “warm-up” will help relieve the accumulated stress from the eyes.
6. You are eating an unbalanced diet.
There is no need to talk about healthy eating in urban settings, but you should still try to put your diet in order. Moreover, it may even work out. Vitamins in tablets and complex nutritional supplements are unlikely to replace fresh vegetables from the garden and fruits plucked from the tree, but if you consult a competent nutritionist and nutritionist, you can find the optimal replacement for them. Moreover, without sufficient consumption of certain nutrients, your vision will begin to fall pretty soon. Carrots, blueberries, liver, spinach, fatty fish are all important to consume as often as possible. Lack of these products can lead to early retinal degeneration and cataracts, and in the case of children, to the development of myopia.
7. You don’t think about lighting
In the evening it can be very pleasant to read your favorite book under the dim light of a table lamp, although it is quite possible that sometimes you prefer candles to them. This all sounds very good, but in fact, regular reading in poor light and improper landing can change your vision for the worse in just a few months. Ophthalmologists strongly recommend working, painting, or reading with an upright fit and evenly distributed light. In this regard, lying reading is the most dangerous option, since it directly leads to vision problems (including myopia and astigmatism).
