Health

How to determine if you have a dangerous magnesium deficiency and what products to fill it with

Magnesium: what is it responsible for in the body

Magnesium is an essential trace mineral that participates in over 300 biochemical reactions. (more…)

 

14 Oct 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.

Zinc

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

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 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.

(more…)

 

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

Exercise: parachute jogging. A workout for those who like to challenge themselves

The fitness industry is booming. Yesterday’s Swedish walls in gymnasiums are being transformed into modern gyms with a large number of exercise equipment and improvised equipment for every taste and request. This also applies to running, which we will talk about today.

To keep your body from getting used to training, you need to try different types of cardio and strength training. Morally it helps to find something to do for the soul, physically – to feel and track progress. Professionals are also in constant search: they update training programs, add new exercises. Today the sports world can provide athletes with simulators that allow them to plunge into a new reality and experience unique emotions. For example, the parachute running mode on treadmills,

Parachute jogging: what gives

Parachute work is a common type of training in our time. It is often used by athletes of the average and high level of training and is actively used in SPF (special physical training), where explosive work is required. Some of the key benefits of a parachute are:

  • development of strength and endurance;
  • improved coordination.

Outdoor athletes can purchase a dedicated jogging parachute. If you like working out in a fitness studio, check with the staff about a special belt, an alternative to a parachute, which is attached to a treadmill. In addition, many clubs are increasingly incorporating this type of exercise into their group training program.

The parachute mode alternates with the athlete’s main training program. It is well suited for varying workouts and achieving better results. Do not despair if you are new to the sport, as the parachute is suitable for all fitness levels with the correct dosage of equipment. The equipment does not create strong pressure on the work of the leg joints: everyone can use it.

The parachute develops strength well, especially for those who train to develop fast muscle fibers. The parachute is ideal for sprinters and those who work long distances: primarily the work is aimed at endurance.

The program has different weight formats and the size of the parachute itself. The load of the parachute is based on the weight of the athlete. You need to be careful when working with a parachute, as with other simulators. Running also develops coordination – one awkward movement during acceleration can lead to injuries and a fall. Regardless of what kind of work is in front of the athlete, during the parachute, the calf muscles, biceps, and quadriceps of the thigh, as well as the muscles of the core, are actively working.

Increasing the load works in several ways. The easiest is to work at an increased speed. A more interesting option is running against the wind. The optimal load is usually set by the coach, analyzing the training of the athlete. But you always have to start with small goals. For example, from short distances of 30 meters and by the end of the workout, smoothly walk up to 100 meters. Again, it all depends on the training program that the coach schedules. If you train on your own, focus on gradual progress, do not try to cover long distances or reach the fastest speed.

  • 2 interval segments of 30 or 50 meters (depending on the level of training) with a minute of rest between them;
  • Stretch after two intervals to get some rest;
  • This is followed by four interval segments of 30 or 50 meters, between which you can rest for a minute;
  • After two intervals, rest again by stretching;
  • Further increase: two interval segments of 70 or 100 meters, between which rest for a minute;
  • Stretching;
  • Repetition: two intervals of 70 or 100 meters with a minute of rest between them;
  • At the end, take a parachute lift and run another 30 meters at acceleration;
  • Final stretch.
 

28 Aug 2021

What can be an allergy in August and how to deal with it

Pollinosis is an allergic disease caused by plant pollen and manifests itself in the form of rhinitis, conjunctivitis, dermatitis, and bronchial asthma. (more…)

 

06 Aug 2021

Waking up in the morning and feeling overwhelmed? How to recharge your energy in five minutes

For some people, the morning is the best part of the day. Already at five in the morning, they briskly get out of bed, go for a run, do exercises, prepare smoothies, manage to read 20 pages of a book, and go to the office in high spirits. For others, the hours of awakening are torment and constant bargaining with themselves. They wake up broken and tired, constantly switch the alarm clock, until the last moment they cannot get out of bed. The main thing is to exclude chronic fatigue if you belong to the second type of people.

(more…)

 

24 Jul 2021

How to make a weight loss bar correctly. This is one of the most difficult but effective exercises.

The plank is one of the most challenging fitness exercises. Some people find it easier to do a complex with weights than to stand for a minute in a motionless position when almost all muscles are tense. It feels like you are not working with your own weight, but with an additional 20 kg.

(more…)

 

14 Jun 2021

What can be allergies in June and how to deal with it

Pollinosis is an allergic disease caused by plant pollen and manifests itself in the form of rhinitis, conjunctivitis, dermatitis and bronchial asthma.

(more…)

 

05 Jun 2021

Why you need to eat vegetables

The right vegetables, green and low in calories, are free of fat, cholesterol, and unhealthy additives. The composition is more than transparent: the task is only to steam the dish or with minimal use of oil.

(more…)

 

21 May 2021