factsabouthealth

2021-11-22 04:52:43 Open / Comment

2021-11-22 04:31:08 ​​STRESS: HOW TO CALM DOWN QUICKLY [part.2]

Your breathing under stress determines your emotional state. In moments of anxiety, breathing increases and becomes superficial. Normally from 9 to 15 breaths and exhalations per minute, but in a state of severe stress or panic attack, the number can increase to 25-30 exhalations.

Heartbeat, which makes a person even more anxious. Conversely, when breathing slows down, your heartbeat slows down, which contributes to calm and relaxation. Frequent breathing under stress leads to hyperventilation of the lungs and unpleasant physiological changes.

Fast breathing causes a heartbeat increase, which makes a person even more anxious. Conversely, when breathing slows down, your heartbeat slows down, which contributes to calm and relaxation. Frequent breathing under stress leads to hyperventilation of the lungs and unpleasant physiological changes.

Belly breathing:
Put your hand on your abdomen and feel whether the abdomen is moving during breathing. Imagine that there is a balloon in your stomach. As it inhales, it inflates and the stomach stretches. As you exhale, the ball descends and the abdomen shrinks in size.

Pay attention to the fact that exhalation occurs by itself: nothing needs to be done for this. You just relax your muscles, and as a result there is an exhalation. It doesn’t need to be forced, straining muscles and exhaling with tension. Let the exhalation happen by itself, gently and smoothly.

Breathe with this technique for 1-2 mins, and when you get used to this type of breathing, start to lengthen the exhalation a little, so that it becomes longer than inhalation. In this exercise, it is necessary to strive for a deep soft breathing of the abdomen, the duration of exhalation should prevail over the duration of inhalation.

Breath holding
Somebody get help by such practices as breathing retention for 10-15 seconds and at this point slightly drive fingertips on the lips - it activates parasympathy. You can repeat it for 3-5 minutes.

Speaking emotions
Speaking your emotions also helps, just confess to yourself all the nightmare you're experiencing at the moment.

Exercises
A quick way to get rid of tension and activate the parasympathetic nervous system is to perform stretching exercises and breathe deeply. Suppose you're in an office or in a living room, you have no more than five minutes to complete the exercise.

Stand up straight, your legs are on the width of your shoulders. Bend over and reach your hands to your toes. Feel how the muscles stretch. Slowly straighten up, raise your hands to the sides and up in the shape of the letter V.

Take a deep breath. Standing straight with your hands raised, hold your breath for ten seconds, and then slowly lower your straightened hands. Do a deep exhalation, try to exhale more than you can. repeat again.

Stress: How it affects the body and what can be done
Food that helps reduce depression
Stress Management: Breathing Exercises for Relaxation

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2021-11-21 08:29:36 FAQ: “please share your vitamin supplements that you use on a daily basics ?”

Here is a list of my daily supplements. My results showed that I have low vitamin C even though I include it in my diet. So I drink Sodium Ascorbate every morning.

Also there is a bag of “Perga”. It’s a Bee pollen and it contains vitamins, minerals, carbohydrates, lipids, and protein. It comes from the pollen that collects on the bodies of bees as they fly from one flower to another.

Well, I think you familiar with everything else on a photo Open / Comment

2021-11-21 07:56:24 Does everyone need to drink BAA (biologically active additives)?

I'm against using vitamins and supplements for everyone! People should get it from normal food, water, air!

If you feel good, eat good, move, drink clean water and breathe fresh air. If you exist in a favorable environment for the body - you should forget about the existence of vitamins, supplements, medicines, no matter how much you are inspired by their optimal preventive use.

On the other hand, the use of well-chosen supplements can exclude drug therapy in most cases! Relying on my experience I can say it with great confidence.

Who agrees? share your experience of using supplements instead of drug therapy in the comments! Open / Comment

2021-11-19 16:38:58 ​​STRESS: HOW IT AFFECTS THE BODY AND WHAT CAN BE DONE [Part.1]

The most important part of any treatment protocol is to reduce stress, the main culprit of systemic inflammation in the body and unattractive appearance. Let’s figure out what hormones are released under stress, how they affect the body and, of course, how to help yourself in moments of emotional tension.

STRESS NEUROCHEMISTRY
The reaction to stress begins in the brain. When you encounter something that can threaten your peace and safety (not only physical, but also emotional), eyes or ears (sensual organs) send information to the tonsils, brain area, part of the limbic system that comes into action in response to the threat.

Hypotalamus is a “command center”responsible for a lot of functions. It’s "in charge" of hunger and saturation, maintains body temperature, regulates sleep, and it’s also responsible for your relationship with others and aggression, and generally forms many emotions.

Hypotalamus is a part of the limbic system so it’s also responsible for informing the whole body about what emotion prevails now and how to respond to it. This area of the brain "connects" to the rest of the body through the autonomic nervous system, which controls such functions of the body as breathing, blood pressure, heartbeat, digestion, etc.

The frontal cortex, the part of the brain responsible for logic, is also activated when a threat occurs. However, there is often no time for analysis, and the tonsil can "bypass" the frontal cortex. And if you are very scared, the amygdala simply turns off the upper layer of the brain, leaving you the opportunity to act only on the basis of primitive instincts. All these changes in the body occur in seconds. That's why in stressful and dangerous situations we are able to instantly respond to danger and save our lives.

WHAT IS CHRONIC STRESS

Chronic stress is a long-term state of stress. Women especially like to bring themselves endless nagging to their own appearance and qualities, tolerate a toxic partner, go to hateful work, regularly scroll through negative events in their heads.

The development of chronic stress is most susceptible to people with such unproductive qualities as inability to quickly switch from one thing to another; pessimism and negativity; laziness; excessive tendency to criticism and self-criticism.

Symptoms of chronic stress:

Feeling of constant and continuous fatigue;
Sociophobia and loss of social ties;
Insomnia and other sleep disorders;
Memory and concentration problems;

ALL DISEASES FROM STRESS, OR ADRENAL EXHAUSTION

Our body is completely unsuitable to live in chronic stress without consequences. We are not able to resist stress for a long time without compromising health, and our sympathetic system cannot differentiate external threats, whether it's colliding with a bandit or focusing on thinking that you will be left without money/without work/without a man, etc.

Adrenal glands synthesize many hormones and it’s also responsible for adaptation to stress, regulate metabolic processes, etc. The function of the adrenal glands at the time of exhaustion is limited, which leads to disruption of many processes , as well as a sharp decrease in the level of glucocorticoid hormones, such as cortisol, due to the adequate level of which we wake up in the morning. You will start feeling weakness, lack of strength and energy, often this condition is accompanied by inflammation and pain in the joints and muscles.

Symptoms of adrenal exhaustion:

Strong craving for sweet/salty;
Emotional hypersensitivity, you literally take everything to heart;
Inability to concentrate, "fog" of consciousness;
Hypothyroidism;
Elevated temperature as a result of low aldosterone;

Conclusion: high cortisol (chronic stress) - bad, low (depletion phase) - even worse. The good news is that everything is being treated and restored, however, in the long term.

2nd Part with relaxing techniques is coming soon Open / Comment

2021-11-18 18:29:29 Open / Comment

2021-11-18 06:05:54 ​​EXAMPLE OF MY DAILY MENU

Breakfast: eggs (chicken, turkey, duck), butter 30g, sour cream 15-20g, avocado, rice bread, cottage cheese 9%, cocoa or coffee. Less often - cereals or legumes, as well as a large number of greens, nuts, berries.

For example, buckwheat with duck leg, quail and vegetable salad / salmon with side dish and veggies, nuts (Brazilian, macadamia, almonds) 30-50g, ripe avocado, berries.

Dinner: lamb, quail or fish 200-300g with potatoes, buckwheat or rotini, nuts, tea. At lunchtime or after dinner, 200-300g of blueberries, blackberries or raspberries.

A study by Czech nutritionists demonstrated that eating 2 large portions of food daily is more effective in combating overweight, unlike eating 5-6 small portions a day, with the same amount of calories.

You can eat 3-4 times a day if you work out at least 30-60 min or in moments of recovery from diseases; for teenagers. In this case, the bulk of the calorage should be breakfast and lunch.

FOOD INTOLERANCES

When thinking about a suitable diet, remember: nutrition should be strictly individual. Do not grab your first recommendations or new-fashioned diets, watch yourself - no one has canceled food intolerance.

Food intolerance is a sluggish negative reaction to certain ingredients of the daily diet. The consequences of intolerance are poorly treatable chronic diseases, including skin and digestive diseases, nervous disorders and overweight.

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2021-11-17 06:29:19 Why people are so unhealthy nowadays?

The availability of medicine and laboratory diagnostics leads to hypochondria

Excessive enthusiasm for sanitation in developed countries seriously affects people’s immunity.

Unfavorable environmental situation.

Lack of physical activity, lack of sleep, abundance of information garbage, and in general the existence in an unnatural environment and minimization of contact with nature that is necessary for the normal development of the microbiome.

Serious interventions in natural selection! Women become pregnant with the help of artificial methods, without particularly delving into the causes of an impossible natural pregnancy.

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2021-11-15 17:36:21 ​​​​ PROPER NUTRITION FOR EVERY DAY: DIET [part.2]

WHAT SHOULD YOU INCLUDE IN THE DIET?

Here are a number of products and dishes for healthy eating:

Bone broth
The main value of broths is active peptides that trigger regenerative processes, bioavailable collagen, anti-inflammatory factors.

Eggs, meat, poultry, fish - a source of protein
Proteins perform a number of important functions: they are both the main building material of the body and the main component of enzymes, which are catalysts for biochemical reactions, that is, regulate the metabolism of the body.

Proteins also participate in the transportation of important substances to the cell and take an active part in the immune system.

[Women need about 50g of pure protein, the absorption of which depends on the level of gastric acid and fermentation. 1 egg contains about 7-8 g of protein, 100g of chicken meat - about 15g.]

Fish and caviar are a source of Omega-3
Many people are frightened by urotropin contained in fish and caviar. Urotropin is a preservative that was banned in many countries. Since then, these products have been generously pumped up by other "chemicals", no less safe.

Yes, urotropin forms a tiny amount of formaldehyde, but it is better to eat some caviar with it than a product pumped by a ton of other preservatives.

Vegetables are a source of fiber and enzymes
It's no secret that fiber is one of the best things to lose weight and maintain normal intestinal function.

Therefore, everyone who cares about their health should include fiber-containing products in their daily diet to remove toxins, toxins from the body, prevent cardiovascular diseases.

Vegetables with the highest amount of fiber: green peas, Brussels sprouts, broccoli, asparagus, carrots;

Berries are a source of antioxidants
Blueberries are the strongest antioxidant. Adding blueberries to the diet increases the rate of formation of new cells in the hippocampus, the brain area responsible for emotions, memory and attention.

Blueberries slow down the aging of nerve cells, it has the ability to significantly accelerate impulses in neurons. Nervous cells begin to work more efficiently, without failures.

What about Fruits?
Fruits can also be in the diet, but not more than 2-3 per day. You need to eat them strictly 30 minutes before meals! When consumed after meals, they provoke fermentation in 80% of cases. In case of SIBR, excess weight and insulin resistance, fruits must be completely removed from the diet.

It is desirable to eat fruits with peel, but they are often covered with wax and polymers, which are almost impossible to remove, so give preference to farm or garden fruits. Try to eat only seasonal fruits and berries.

As for dried fruits, they can be in the diet as a dessert option. The main thing is to choose wrinkled and unsightly: shiny, perfectly smooth dried fruits often contain glycerin or cheap oil. Therefore, just in case, soak the dried fruits for an hour in room temperature water before use.

[Part 3] with special menu from Valerie is coming soon Open / Comment

2021-11-15 04:02:48 ​​ PROPER NUTRITION FOR EVERY DAY: SUGAR [part.1]

Food - one way or another it all comes down to it. We tell you what and how to eat to preserve health and beauty. Everything is just about the case: relevant research and personal experience by Valerie.

What to exclude from the diet, what to include and how often to eat - by answering each of these questions, you can understand the essence of proper nutrition. The first thing to start with is to erase sugar from your diet.

HARM OF SUGAR
High sugar intake (more than 10-15 g per day) leads not only to cellulite, but also to serious health problems:

Heart diseases
Atherosclerosis
Obesity
Early aging
Depression

Sugar "deforms" healthy collagen of the skin, vessels. The process of cell renewal is also disrupted, and the face is prematurely covered with wrinkles.

High sugar intake increases inflammation, disrupts the regulation of neurotransmitters and turns the love into addiction.

As a result of sugar consumption, chromium, copper, zinc and magnesium are depleted, which as a result, with constant hypoxia, can lead to anemia (all these minerals affect iron metabolism).

CAUTION: HIDDEN SUGAR

If you have decided to monitor the amount of sugar in your diet, it is not enough just to start drinking tea and coffee without sugar, give up desserts and sweet drinks. A significant portion of added sugars (so-called hidden sugar) is literally hidden in processed food products that are not sweet:

Canned food, Pates and sausages, Sauces and ketchupas, Yogurts and skimmed dairy products, Ready-made breakfasts and cereal bars..

Yes, chips and ketchup also contain a huge amount of sugar, but we do not feel it because of the abundance of other additives.

2nd & 3rd part (with my menu examples) coming soon Open / Comment