Monthly Archives: September 2021

What vitamins you need to drink in the fall

Even in gloomy autumn weather, few people like to stay at home, especially with a cough, stuffy nose, fever and nausea. Therefore, you need to carefully take care of immunity and provide the body with nutrients that will help avoid infections.

Vitamin D

One of the most important for strong immunity. The immune cells have receptors for the “sun” vitamin, and when it enters the body in sufficient quantities, the cells begin to work more actively. It is also critical for healthy metabolism, sleep and hormonal balance.

What does vitamin D contain?

The leaders in vitamin D content: fish of the cold seas (salmon, herring, mackerel, sardines, tuna, trout), seafood, eggs. A little less of it in beef liver, cheese and cottage cheese, mushrooms.

But even fish is often not enough to replenish the daily requirement of the vitamin. For example, 100 grams of farm-raised salmon contains 100–250 IU of vitamin D, while the prophylactic dosage is 400–1000 IU per day. It is difficult to fill the deficit with such fish. Therefore, if you find yourself deficient in vitamin or sea fish is rarely on the table, it is convenient to use, for example, liquid vitamin D3. ChildLife Drops, for example, are designed for children, but also for adults. One drop of 500 IU – it is convenient to adjust the dosage.

Vitamin C

Ascorbic acid is a powerful antioxidant that protects cells throughout the body from damage. With a deficiency, the overall resistance to infections decreases. It also participates in the production of collagen and accelerates wound healing, strengthens the first barrier against viruses – the skin.

What does vitamin C contain?

Most of all vitamin C is found in fruits and vegetables: rose hips, kiwi, apples, red and green bell peppers, broccoli. The difficulty is that this vitamin is especially fragile. It degrades very quickly when exposed to temperature and light. Therefore, it is advisable to eat fruits and vegetables fresh.

But in autumn and winter, our menu contains less and less fresh and more and more boiled, fried, baked – the body requires hot food. Vitamin C in it is much less, so in cold weather you can take it additionally. The main thing is not to overdo the dosage. The daily allowance for adults is 90-100 mg, but only a doctor can specify the required amount to fill the deficit.


Although zinc is a mineral, it is no less important for strong immunity than vitamins D and C. When zinc is deficient, the activity of immune T cells, the rate of wound healing, and overall resistance to infections are reduced. Zinc helps block inflammation and protects the upper respiratory tract from it, which is especially vulnerable to pathogens.

What is zinc in it?

Nuts contain the most zinc. True, it is difficult to get the daily rate of this mineral from them. If you eat 100 grams of walnuts, you get 3 mg of zinc – a quarter of the daily value. But at the same time, you will also get 650 calories, which is not suitable for those who follow the figure. Therefore, it is convenient to drink zinc as part of vitamin complexes or mono-supplements. 10-12 mg of this substance is enough for an adult per day.


Omega-3 is not considered a vitamin, but polyunsaturated fatty acids are just as important for the body during the cold season. Without them, nutrition will be inadequate and fat-soluble vitamins, including vitamin D, will be much less absorbed.

In addition, in autumn and winter, the air gradually becomes drier, and with it our skin, nails and hair lose moisture faster. Omega-3 acids support the healthy functioning of the sebaceous glands and maintain the hydrolipidic balance of the skin, keeping it hydrated during the cold season.

What does Omega-3 contain?

Omega-3 is found in sea fish, nuts, vegetable oils, avocados, eggs. However, from food, like vitamin D, the body often does not receive in the required amount, therefore, for greater confidence, you can take healthy fats in capsules or in the form of odorless and tasteless liquid oil.


How to take vitamins and supplements correctly?

Before buying jars of nutrients, it is recommended to be tested for the level of essential vitamins and minerals. This can be done in any clinical diagnostic laboratory.

With the test results, you can go to the doctor. Only he will select the exact dosage and form of the drug. For prevention, you can use vitamins in complexes. But make sure that the content of each necessary substance corresponds to the daily rate. With a serious shortage, most likely, you will need mono preparations – individually, vitamins will be absorbed better and will fill the deficit faster.


28 Sep 2021

How to build abs at home: exercises to get cubes on your stomach

Functional and strong abdominal muscles are not only aesthetic value in appearance, but also are the key to health. The abs are part of the core muscles, thanks to which the load is correctly distributed throughout the body, and also a healthy position of the pelvis and back is maintained. 

What is a press

The press is a body stabilizer, which consists of four muscles: straight, internal oblique, external oblique, and transverse. Different exercises involve abdominal muscles in different ways and help maintain posture and a healthy spine.

The choice of exercises for the abdominal muscles depends on the goals and the condition of the subcutaneous fat and muscles. The relief is drawn when the thickness of the fat fold on the abdomen is less than 1.5 – 1 cm. But it is important to remember that the abdominal exercises pump exactly the muscles, they do not help to lose weight in the abdomen. There is a general rule that the stomach is cleaned only in the kitchen: you need to control what you eat, exclude junk food, and eat a sufficient amount of protein.

The most affordable option for everyone is to go in for sports after waking up and do abdominal exercises at home. The lack of available tools will not affect the effectiveness of the training. At home, exercises are suitable: classic plank, side plank, bicycle, twisting, scissors.


How to quickly build abs at home

The abs can be pumped up as quickly as you are motivated to train, and what the body is capable of. With proper clean nutrition and regular training, the result appears within a few weeks.

Exercise as often as you can: It’s better to do a five-minute workout than nothing. Do each exercise 3-5 sets, repeating as many times as you can. Work until your muscles burn.

Exercises for the press at home

Bench / step exercises.

Raising your legs while lying on a bench with a pelvic lift: lie on the bench on your back. As you exhale, raise your legs 90 degrees. At the top point, contract the abdominal muscles as much as possible and make a powerful push, tearing the pelvis off the bench, lifting your legs straight up. While inhaling, first lower your pelvis down, then your legs to their original position, without touching the floor. Keep your lower back firmly pressed against the bench.

Dead bug (“dead bug”): lying on your back, legs in weight, knee angle 90 degrees. Provide good floor pressure with the center of the sacrum. 1 album sheet should fit in the space between the floor and the lower back. Press on your knees with your palms, and with your knees on your palms, imagining that there is an object between them that needs to be burst. As you exhale, simultaneously straighten your right leg forward and your left arm behind your head, keeping your abdomen tense. While inhaling, return to the starting position and repeat on the left side. Do 3 sets of 20 reps.

Exercises for the press with dumbbells and rubber bands

Russian Twist: Sitting on your sit bones, keep your loin round and your knees at a 90-degree angle. Hold a dumbbell (select the weight as you see fit) in front of you on bent elbows. As you exhale, unfold the body, while simultaneously taking the projectile to the side (behind the thigh). Maintain axial extension behind the crown of the head.

Twisting to the toes: lying on your back, arms straight in front of you, palms together, socks facing you. You can work without equipment, with dumbbells, or using an elastic band. When working with an elastic band, place it on your feet. Keeping the elastic band stretched, as you exhale, twist upward, with each lift, touch your socks with your palms, lifting your shoulder blades off the floor. When working with dumbbells, grab one in your hands and continue twisting towards your toes, making it difficult to lift with additional weights. Exercise at maximum speed for 3 sets of 20 reps.

Exercises for the press for girls

Many girls are interested in how to keep the waist and tighten the lower abdomen. It is the transverse muscle that is responsible for the slender waist. To connect it to work, you need to do the exercises consciously and under control. To do this, do not allow the “house” effect. During the exercise, your abdomen should remain compact and contract (“pulled” by the transverse muscle) as you exhale. The above “dead beetle” exercise is perfect for the female audience.

Exercises for the press for men

Guys have more developed muscles of the back and upper limbs. We recommend that men use more weight and resistance. Exercises such as leg raise in a suspended position on a horizontal bar are perfect. In this position, the abdominal muscles are constantly tense and forced to cope with the weight of the legs. It will stretch and strengthen your back and arm muscles. For more effect, you can add weight to your legs.

If you want to, you can go in for sports during working hours and perform simple abdominal exercises while standing.

Plié bends wide leg stance, toes looking to the sides, knees looking and moving in the direction behind the toes. The back is straight (imagine that you will make a movement along the wall), palms on the back of the head, elbows looking from the side. Tilt to the right while maintaining axial extension (always reach up with the crown of the head). While bending over, try not to fold your right side (for this, imagine that you are going around the ball with your ribs). As you exhale, return to the starting position by contracting the left side. Do 3 sets of 15-20 reps on each side.

Twisting the body in a jump: stand up straight, arms crossed at chest level, lower back slightly rounded back. As you exhale in a jump, turn the lower part of the body (from the toes to the pelvis) to the left, and the upper part to the right (leave your gaze in the center). With each jump, change sides, accompanying the movement with an exhalation. Land on your toes and soft knees. Do 4 sets of 30 seconds each.

The abdominal muscles recover quickly, you can train them at least every day and without equipment. The main thing is desire, regularity and correct technique. A healthy and fit body is only in your hands.


27 Sep 2021

How to determine the deficiency of vitamins in the body and replenish it

Today, the topic of vitamins is becoming more relevant than ever, along with the growing popularity of specialized diets, exercise programs and daily routines. It’s important to start by looking after your health on a regular basis, not when something hurts or bothers you. Prevention and timely delivery of tests will help eliminate deficiencies that will negatively affect well-being. All information is advisory in nature and is not a guide to action. Consult with your doctor or endocrinologist who will take a complete history, prescribe the necessary tests and determine the vitamin deficiency in your particular case. (more…)


20 Sep 2021

Blood clots: invisible and dangerous to health and life. How to minimize risks

Why do blood clots form in blood vessels?

A blood clot is a blood clot that appears in the lumen of a blood vessel or heart cavity. The danger is that it can grow, block a vessel or “break off”, this is called a thromboembolism.



18 Sep 2021

Morning workout charges you with vivacity and energy: a complex for adults and children

Morning workouts are a cool and important way to start the day with a healthy body, awaken your body, and tune in for the day. Even in a big city, many lead a sedentary lifestyle, which affects the general vitality, or rather its absence. Lack of strength, fatigue, drowsiness are a small part of the conditions that manifest themselves in people living without sports (more…)


17 Sep 2021

How to enlarge breasts without plastic surgery. Exercises, massages, life hacks

Breast augmentation is one of the most popular plastic surgeries in the modern world. According to statistics, girls from 27 to 42 years old turn to plastic surgeons. Most often, they decide for an operation after completing breastfeeding, when the breast not only decreases in size, but also loses its elasticity.



14 Sep 2021

How to prepare the body in the summer so as not to get sick in the cold season: life hacks

You may have come across the point of view that over the summer you can eat a lot of fruits and vegetables rich in vitamins, and store a large number of nutrients in the body. In fact, this is not the case. Eating seasonal fruits is tasty, correct, and healthy. But overeating to stay healthy all winter and spring is a waste of time. Together with iHerb expert, nutritionist Galina Grosheva, we figure out why it is impossible to stock up on vitamins for future use and how to cope with winter vitamin deficiency. (more…)


06 Sep 2021

How to feed your child before school. 10 quick and healthy breakfast recipes

Breakfast is the main and most important meal for a growing body. It is he who launches all vital processes in the body. The first meal provides the student with the so-called “fuel” for work – that is, energy for the entire school day. That is why it is very important not to skip the first meal, but also to make it balanced and healthy. (more…)


04 Sep 2021