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Multivitamin and mineral preparations

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What to look for in multivitamin and mineral supplementation

In the last few years, more Americans than ever before are discovering the benefits of nutritional and herbal supplements. Unfortunately, because of the myth that only diet can provide all essential nutrients needed for optimal health, the most popular multivitamin and mineral preparations that are taken once a day, contain less than ideal amounts of most key nutrients. It would be wonderful to obtain all necessary daily nutrients in one pill, but it’s just impossible.

Why do I need to take a highly active multivitamin and mineral preparations?

Although a healthy diet is one of the most important components of good health, the intake of food additives is not less important component. Although some experts say that theoretically, you can meet all your nutritional needs only by using the right diet, the reality is that most Americans do not succeed. In recent years, the U.S. government sponsored a number of comprehensive studies (HANES I, II and III, Survey in nutrition in ten States, a National study of food consumption conducted by the Ministry of agriculture of USA (USDA), etc.) to determine the nutritional status of the population. These studies have shown that a small power shortage a significant portion of the US population (about 50 percent). In addition, more than 80 percent of certain age groups consumed less than the recommended daily allowance of certain nutrients.1

The above studies show that the odds of having diet that all the nutrients corresponds to the recommended daily allowance, are extremely low for the majority of Americans. In other words, although it is theoretically possible that a healthy person can obtain all necessary nutrients from food, the reality is that most Americans don’t even come close to meeting all their nutritional needs by diet. In an attempt to increase consumption of key nutrients many Americans consider taking vitamin and mineral supplements. Current estimates indicate that more than 70 percent of Americans now regularly take vitamin or mineral supplements.2,3

It seems that the intake of vitamin and mineral supplements have become part of lifestyle of most Americans. Sixty-seven percent of users supplements take only one Supplement, and most of them take multivitamin and mineral product (46 percent). Unfortunately, most people taking multivitamin and mineral preparations, yet not get what they really need. This is because they are bewildered and think that complex additive of the type “one pill a day” will satisfy all their needs in optimal nutrition.

What is important is whether the minerals?

Of course. The main purpose of vitamins and minerals in the human body is to serve as essential components of enzymes and coenzymes. Enzymes are molecules involved in speeding up chemical reactions necessary for the functioning of the human body. Coenzymes are molecules that assist enzymes in carrying out their chemical reactions. Enzymes and coenzymes work together, combining molecules and separating them into parts through the establishment or severance of chemical bonds that connect the molecules. One of the key concepts in the field of medicine supply is providing the necessary support to the enzymes or to ensure that the nutrients allow the enzymes of a particular tissue to function at optimum level.

Most enzymes consist of a protein with an essential mineral and possibly a vitamin. If the enzyme is missing an essential mineral or vitamin it cannot function properly. After providing the necessary mineral through diet or a nutritional composition, the enzyme can perform a vital function. For example zinc is necessary for the enzyme that activates vitamin a in the visual process. Without zinc in the enzyme, vitamin a cannot be converted to the active form. This deficiency can lead to what is known as “night blindness”. By supplying the enzyme with zinc, we allow it to perform vital functions.

How do I make sure that I get what I need?

For optimal health it is absolutely necessary to take a high quality multivitamin and mineral supplements. High quality comprehensive Supplement provides optimal levels of vitamins and minerals. Your body needs all essential building blocks to maintain health. The following recommendations will help to achieve an optimal range of consumption, and you can be guided by them when choosing a high quality comprehensive Supplement. (Note that the various vitamins and minerals are measured in different units. IU = international units; mg = milligrams, mcg = micrograms.)

Dosage range of vitamins for adults

  • Vitamin a (retinol) 2500-5000 IU
  • Vitamin A (from beta carotene) 5000-25000 IU
  • Vitamin B1 (thiamin) 10-100 mg
  • Vitamin B2 (Riboflavin) 10-50 mg
  • Vitamin B3 (Niacin) 10-100 mg
  • Vitamin B5 (Pantothenic acid) 25-100 mg
  • Vitamin B6 (pyridoxine) 25-100 mg
  • Vitamin B12 (cobalamin) 400 mcg
  • Vitamin C (ascorbic acid) 250-500 mg
  • Vitamin Db 100-400 IU
  • Vitamin E (d-alpha tocopherol) 100-400 IU
  • Niacinamide 10-30 mg
  • 100-600 mcg Biotin
  • Folic acid 400-800 mcg
  • Choline 10-100 mg
  • Inositol 100-100 mg

Dosage range of minerals for adults

  • Calcium 250-1000 mg
  • Chromium 200-400 mcg
  • Copper 1-2 mg
  • Iodine 50-150 mcg
  • Iron is 15-30 mg
  • Magnesium is 250-350 mg
  • Manganese 10-15 mg
  • Molybdenum 10-25 µg
  • Selenium 100-200 mcg
  • Silicon 1-25 mg
  • Vanadium 50-100 mcg
  • Zinc 15-20 mg

Notes:

  • Women of childbearing age who may become pregnant should not take more than 2,500 IU of retinol daily due to the possible risk of birth defects (note: beta-carotene is safe during pregnancy and lactation).
  • People living in Northern latitudes should Supplement at a higher dosage.
  • Women should take 800 to 1,000 mg of calcium to reduce the risk of osteoporosis.
  • Men and postmenopausal women rarely need supplemental iron intake.

To find the multivitamin and mineral preparations that meet these criteria, read labels carefully. Keep in mind that you will not be able to find a drug that can provide these nutrients at these levels in one single pill — it would simply be too great. Usually requires a minimum of 4-6 tablets to reach those levels. Although many additives of the type “one tablet daily” provide good levels of vitamins, they contain insufficient mineral levels.

What benefits can I expect from taking a high quality multivitamin and mineral preparation?

Apart from the huge number of studies showing the benefits of individual nutrients in the highly complex supplements, there are also studies that have shown that people taking multivitamin and mineral preparations, can increase energy levels, can improve brain function, reduce the incidence of colds or infections, improved ability to cope with stress, improve health, and to experience other health benefits.4-8 However, the reality is that many people taking complex supplements can nothing to feel. However, just because they don’t feel anything doesn’t mean that higher amounts of nutrients that they are inside, not used by the body. For example, there is evidence that people taking nutritional supplements may reduce the risk of heart disease, cancer, cataracts, and other degenerative diseases.9-11

At the end of one of the most recent research has found that women taking multivitamin and mineral preparations for over 14 years, 75% reduced the incidence of colon cancer.12 Although it is highly unlikely that these women will feel tremendous protection they received from taking your supplements, however they definitely realize its benefits.

Simply put, the entire human body functions more optimally when consistently gets high-quality food.

Where do I find the nutrient requirements for men and women?

Yes. For example, women require higher levels of calcium and vitamin B6 than men, and men typically require higher levels of magnesium. In addition, men rarely need to Supplement your diet with iron. Many subtle differences in nutritional requirements depend not only on the male or female person, but from his age. Multivitamins and mineral preparations, I recommend products MultiStart™ from Natural Factors, which are designed to meet the different nutritional needs of people of different age and gender. These preparations contain not only adequate levels of vitamins and minerals for a specific gender and age, but also the appropriate means, help digestion, herbal extracts, chosen according to gender and/or age.

Links:

  • National Research Council: Diet and Health. Implications for Reducing Chronic Disease Risk. National Academy Press,
    Washington, D. C., 1989
  • Ervin RB,Wright JD, Kennedy-Stephenson J. Use of dietary supplements in the United States, 1988-94. Vital Health Stat 1999;Jun(244):1-14.
  • Balluz LS, et al. Vitamin and mineral supplement use in the United States. Results from the third National Health and Nutrition Examination Survey. Arch Fam Med 2000;9:258-62.
  • Schlebusch L, et al. Double-blind, placebo-controlled, double-centre study of the effects of an oral multivitamin mineral combination on stress. S Afr Med J 2000;90:1216-23
  • Carroll D, et al. The effects of an oral multivitamin combination with calcium, magnesium, and zinc on psychological well-being in healthy young male volunteers: a double-blind placebo-controlled trial. Psychopharmacology 2000;150:220-5
  • Benton D, Haller J, Fordy J. Vitamin supplementation for 1 year improves mood. Neuropsychobiology is. 1995;32:98-105.
  • Benton D, Fordy J, Haller J. The impact of long-term vitamin supplementation on cognitive functioning. Psychopharmacology 1995;117:298-305.
  • Johnson MA, Porter KH. Micronutrient supplementation and infection in institutionalized elders. Nutr Rev 1997;55:400-4.
  • Meyer F, Bairati I, Dagenais GR. Lower ischemic heart disease incidence and mortality among vitamin supplement users. Can J Cardiol 1996;12:930-4.
  • Blot WJ. Vitamin/mineral supplementation and cancer risk: international chemoprevention trials. Proc Soc Exp Biol Med 1997;216:291-6.
  • Jacques PF, et al. Long-term nutrient intake and early age-related nuclear lens opacities are. Arch Ophthalmol 2001;119:1009-19.
  • Giovannucci E, et al. Multivitamin use, folate, and colon cancer in women in the Nurses’ Health Study. Ann Intern Med 1998;129(7):517-524.
  • Benton D, Roberts G. Effect of vitamin and mineral supplementation on intelligence of a sample of schoolchildren. Lancet 1988;1:140-3.
  • High KP. Micronutrient supplementation and immune function in the elderly. Clin Infect Dis 1999;28:717-22.
  • This article was written by Dr. Michael Murray, one of the leading authorities in the field of natural medicine. Over the past 35 years, Dr. Murray has been compiling a massive database of original scientific studies of the medical literature. He has personally collected over 65000 articles from the scientific literature that provide convincing evidence of the effectiveness of diet, vitamins, minerals, herbs and other natural ways of maintaining health and treating disease. It is from this constantly expanding database that Dr. Murray provides the answers on health and treatment on the website DoctorMurray.com. Visit the iHerb page of Dr. Murray by clicking here.

    Watermelon in nutrition

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    Watermelon in nutrition
    The contents

    • How useful watermelon with a proper diet?
    • Weight loss with juicy watermelon
    • Recipes for figure and health
      • Salad with hyssop
      • Canapés
      • Smoothies
      • Gazpacho
      • Fruit salad
      • Watermelon in chocolate
      • Salmon fillet with watermelon sauce
      • Cocktail
      • Mousse

    Sweet juicy watermelon not only quenches thirst, but also helps to improve metabolism, to withdraw excess water from the body. That is, this product is useful for health. Therefore, watermelon should definitely be included in your menu with proper nutrition.

    How useful watermelon with a proper diet?

    Watermelon contains many valuable substances, besides water. These are vitamins C, PP and b group, magnesium, potassium, phosphorus, copper, manganese, zinc, iron, fructose, cellulose, pectin, proteins, organic acids.

    This composition tells about a large number of useful properties. Indeed, the watermelon has a diuretic effect (helpful to kidney), choleretic effect (this is useful for liver and gall bladder) and helps blood formation. This sweet fruit is useful for problems with the heart, blood vessels, and also at elevated pressure.

    In addition, watermelon is very useful in problems with the digestive system. Because the fruit is rich in fiber and pectin, so it is good cleanses the intestines, normalizes its work. And watermelon helps to strengthen the immune system, gives energy and vitality.

    Like eating watermelon with a proper diet? Moderately! A day is recommended to eat no more than 2 kg of pulp. You can just enjoy the fruit, you can prepare fresh juices, smoothies, sweet salads, desserts. The main thing is to do without harmful additives. Sugar, cream, fat sour cream will make the dish too rich, sweet, and hence unwholesome.

    Despite the benefits of the fruit, there are contraindications to its use. Berry can’t eat diarrhea, colitis, kidney stones and urinary, problems with the flow of urine, aggravation of diseases of the digestive organs, diseases of the prostate.

    In addition, it should be borne in mind that watermelon can contain a lot of nitrates. And consumption of this fruit can cause severe poisoning. So is it better in small portions. If after drinking to avoid unpleasant feelings, you can increase the portion.

    Weight loss with juicy watermelon

    Watermelon is ideal for weight loss. Because it helps to accelerate the metabolism to cope with the swelling, suppresses hunger, improves bowel. Sweet fruit helps in weight loss sweet tooth. Because watermelon is sweet, and so, it helps not to break and don’t start eating chocolates or cakes.

    Weight loss watermelon effective and simple. Especially since he has only 37 kcal per 100 g

    There are fasting days and diet on the watermelon. You can choose any option.

    Unloading usually involves the use of only the sweet pulp of watermelon. During the day you can eat up to a kilo of juicy berries. There are other options. For example, watermelon and black bread. So you can lose weight within three days.

    There are more hearty options weight loss. For example, the five-day diet involves eating oatmeal, fruits, chicken, vegetables, cheese, eggs, black bread.

    Sample menu might be:

    • morning: oatmeal and watermelon; or fruit salad;
    • snack: watermelon;
    • lunch: boiled chicken, salad and watermelon; or cottage cheese with vegetables and greens, two sandwiches with greens and cheese;
    • snack: boiled egg and watermelon;
    • evening: yogurt or cottage cheese.

    A day should eat no less than 900 grams of watermelon. You can drink kefir, water, green tea, fruit drinks and fruit drinks.

    There is a long version of the diet. It lasts for 7-8 days. You can eat lean meat and fish, cheese, yogurt, cheese, vegetables, cereals, eggs, fruit. It is important that the portions were small and dinner consisted of a 600-700 g of watermelon. Weight loss will be quite fast but without feeling hungry.

    Here’s how to prepare diet menu:

    • Breakfast: porridge, green tea and two slices of watermelon;
    • lunch: boiled meat and salad; or fish stew with vegetables;
    • afternoon snack: cottage cheese; or eggs; or cheese;
    • dinner: watermelon.

    The menu may be different. But you can eat only permitted foods. In addition, dinner should be not later than 19 hours. Proper nutrition involves moderation, granularity and balance. All this is in a diet.

    Recipes for figure and health

    What can you make out of watermelon? There are a lot of interesting recipes. For example, a smoothie or dessert with fruits and chocolate. Here is a simple, but tasty and healthy recipes that won’t interfere with proper nutrition.

    Salad with hyssop

    200 grams of watermelon cut into cubes, the leek cut into thin rings, chop the Basil and a little hyssop. Mix everything and add a little bit of chili pepper. All to sprinkle Apple cider vinegar. On dish put a little cream cheese.

    Canapés

    Cubes cut the watermelon and cheese ricota. To connect the toothpicks, sprinkle with black pepper and garnish with mint leaves.

    Smoothies

    In a blender mix a couple of slices of watermelon, a banana and a few Basil leaves. Recipes can be different. Watermelon goes well with a variety of fruits and berries.

    Gazpacho

    In a blender mix two cups pulp of watermelon. Finely chop red sweet pepper, cucumber and Apple. Pour into cups watermelon a lot, on top lay the sliced fruits and vegetables, sprinkle with blueberries and add a few cubes of cheese.

    Fruit salad

    Cut three pieces of watermelon and six plums into small cubes. All mix and fill with liquid honey, a sprinkle of cinnamon.

    Watermelon in chocolate

    Watermelon slice not thin slices. Melt a dark chocolate bar. Each slice of watermelon to put on the skewer, dipped in chocolate and cool.

    Salmon fillet with watermelon sauce

    Squeeze the juice from a slice of watermelon, add four tablespoons of sake, and soy sauce. Salmon fillet put in the marinade and leave for two hours. Then sprinkle with sesame seeds and bake in the oven for ten minutes. Garnish with cubes of watermelon.

    Cocktail

    Mix in blender 100 grams of watermelon, the same amount of melon, a banana 70g of strawberries. Add a little orange juice and honey, three spoons of yogurt. Beat again.

    Mousse

    Squeeze the juice out of 800 g of pulp of watermelon. Add 100 g sugar and a little citric acid. Mixture bring to boil and remove from heat. Put 10 g of soaked gelatine. Stir, strain and cool. Beat and put in vases.

    Proper nutrition involves eating healthy foods, and watermelon is one of them. So the season is very advisable to eat this fruit to make a different dishes. Most importantly, the recipes to choose the right one.

    Take the quizCorrectly you eat?
    What is your diet and diet? Take the test and find out what mistakes should take note.

    Uses photographs Shutterstock

    Shoulder tendinitis: 6 exercises that will help

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    To ease the discomfort caused by tendonitis, and feel again the flexibility of the body, perform regular stretching exercises. They are really very important.

     

     

    Tendonitis is inflammation of a tendon. And even people who don’t play sports professionally, can deal with this painful phenomenon and lose the old mobility of the limbs. Today we want to tell you about a few useful exercises that will help alleviate the condition for shoulder tendinite.

     

     

    Tendinitis: 6 exercises that will help you ease the pain

     

     

    What is shoulder tendonitis?

     

    When the tendons become inflamed, it is usually accompanied by the appearance of microcracks, which do not allow them to move their arms or legs. If we are talking about tendinite shoulder, then he hits the biceps and 4 muscles. They are called “rotator cuff of the shoulder”: is supraspinatus, infraspinatus, subscapularis and small round muscle.

     

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    Three main factors of development of shoulder or frozen shoulder tendonitis are:

     

    1. Age

     

    More likely tendonitis is common in people over 40 years old and elderly people older than 65 years. However, the disease “younger”, it is increasingly diagnosed in young people aged 25-35 years.

     

    2. Mechanical factors

     

    Lifting up the arm as a result of certain work or physical activity includes increasing the friction of the tendons and their “wear and tear”. The result can cause microtrauma and, as a consequence, tendonitis.

     

    3. Vascular factors

     

    Here affects the supraspinatus and infraspinatus muscles. Both are the most vulnerable to degenerative processes.

     

    Among the main symptoms in shoulder tendinite note pain:

    • when there is pressure

    • when performing certain movements (especially lifting hands)

    • when performing stretching exercises in the cold

    • during the night sleep and rest

     

    When tendinite in the muscles of the rotator cuff symptoms will be more specific:

     

    • pain in the side or back of the shoulder

    • the symptom of pain arc (increase of shoulder abduction to 120 degrees)

    • immobility or constant desire to raise a hand or “pull” the shoulder.

     

     

    Useful exercises with shoulder tendinite

     

    The purpose of the set of exercises with shoulder tendinite — to reduce pain and increase mobility. Then daily activities won’t cause physical discomfort.

     

    Moreover, these exercises are useful for strengthening the muscles around the shoulder joint, they are stretched. With their help, for example, you can return to professional sports much earlier. It all depends on the life circumstances of each individual.

     

    Before completing these exercises, it is advisable to consult a podiatrist and a physiotherapist. Then you will be able to make sure their effectiveness and to learn how they need to do.

     

    Gradually, this set of exercises will return the shoulder flexibility and mobility, increase muscle strength and generally improve your posture.

    • It is important to start with a warm up, a bit to “warm up muscles”. The tempo should be slow. Upon completion of the training you need to perform the stretching, it will improve blood circulation.

    • The second stage of the exercise involves the use of additional weight.

     

    When tendinite shoulder pain often occurs at night (when the arm is at rest). However, it can be felt throughout the day (and night just to amplify).

     

    Here are some exercises that will help you to ease the pain.

     

     

    1. The initial stretching

     

    • Starting position standing in front of the table or chair. Lean healthy hand on the edge and tilt the torso forward.

    • Your back should be parallel to the floor and the legs straight.

    • Let the patient hand hanging down like a pendulum. Do in this situation, a small circular motion clockwise.

    • After 20 reps, start doing a circular motion in the opposite direction. Gradually increase the amplitude of the circles.

     

     

    2. Stretching

     

    • Original standing position, back straight. Raise your arm to the opposite shoulder. If tendonitis of the affected right shoulder, then your right hand should be placed on the left shoulder.

    • Grip hand healthy hand behind the elbow of the patient and gently press towards the bottom up. Your shoulder should rise but so that it does not hurt.

    • Hold this position for a few seconds, lower your arms and repeat again.

     

     

    3. Stretching-enabled

     

    For this exercise, you will need support in the form of a wall or a window frame, doorway.

    • First, stand up and lean her arm on the wall.

    • Tilt your body forward to stretch the shoulder. Healthy hand must be behind back.

    • Hold this position for at least 10 seconds, lower your arms and repeat again.

     

     

    4. Stretching with support and upgrades

     

    For this exercise, you will also need a wall, window or doorway.

    • First lift the patient’s hand and put his hand on the wall. The palm of his healthy hands at the same place on the opposite shoulder.

    • Lightly apply pressure with your fingers on the shoulder so that the palm of the hand in the result are in complete contact with the surface.

    • Then pull the fingers up, to be raised slightly and the shoulder joint.

    •  

     

    5. Stretching with tape

     

    If you have no special tape (it is sold in sporting goods stores), you can use your common towel or handkerchief.

    • Get the patient’s hand behind his back, touching behind the back of his hand. With the other hand take the tape and lift over head.

    • Grab a tape of her arm.

    • Now the upper hand slightly pull up, to the ceiling, to the bottom is also slightly raised.

     

     

    6. Exercise to strengthen muscles

    To perform this exercise, you will need to tie a rope to a wall or door. You can also use a special tape.

    • First, stand sideways to a wall or door and take the patient’s hand to the rope or tape.

    • Keep your triceps from the body.

    • Second, move from side to side, stretching the muscles of the shoulder as possible without pain.

    • The movement should be carried out only by biceps.published econet.ru.

    If you have any questions, ask here

    P. S. And remember, only by changing their consumption – together we change the world! © econet

    Psoriatic arthritis: 5 basic types

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    Psoriatic arthritis – a form of arthritis that affects people with psoriasis (a skin disease difficult). Many psoriasis develops first, and later joins the inflammation of the joints – arthritis. But sometimes, the arthritis precedes the psoriasis.

     

    Joint pain, stiffness and swelling belong to the main symptoms of psoriatic arthritis. Affects any joints, including small joints of hands and backbone. The development of the disease is unpredictable, from mild manifestations up to severe changes in the joints. Psoriasis, like psoriatic arthritis, wavy, and aggravation can be replaced by periods of complete lack of complaints. To date, the treatment is to reduce the severity of the disease and preventing joint damage.

     

    Despite the fact that drugs that completely cure psoriatic arthritis does not exist, without treatment and regular exercise for this disease can be very severe.

     

    Psoriatic arthritis: Symptoms and treatment

     

    And psoriasis and psoriatic arthritis is a chronic disease, with age they tend to progress and become protracted, however, there may be periods of “calm” (remission), when the symptoms go away and as normal, alternating with periods of exacerbation.

     

    As a rule, the deterioration (improvement) of the condition of the skin and joints occurs simultaneously.

     

     

    The main manifestations of psoriatic arthritis:

     

    • Pain in the affected joints;
    • Stiffness in the joints, which can also be a reason to sign up to the neurologist;
    • The joints are hot to the touch.

     

    Specifics of joint damage in psoriatic arthritis

     

    Distinguish five main types of psoriatic arthritisthat can occur over time from the same person:

     

    1. Pain in joints on one side of the body. This is one of the moderate forms of psoriatic arthritis, called asymmetric psoriatic arthritis that affects joints on one side of the body or different joints on each side of the body, including the hip, knee, ankle and wrist.

     

    Usually involved less than 5 joints, they become painful and reddened. If asymmetric arthritis affects hands and feet, inflammation and swelling of the tendons can cause the characteristic thickening of the fingers (dactylitis), and they become like little Wiener (“seismometry” fingers).

     

     

     

    2. Bilateral, or symmetrical joint pain. Usually symmetric psoriatic arthritis affects 5 or more joints symmetrically on both sides of the body. This form of arthritis is more common in women, and arthritis associated with psoriasis more severe.

     

    3. Pain in the small joints of the hand. Psoriatic arthritis, affects the small joints of the hands and feet near the nails (distal interphalangeal joints), is a rare form and occurs mainly in men. Nails, too, often become typical for psoriasis: they thicken, change color, appear in them holes.

     

    4. Pain in the back. This form of psoriatic arthritis called spondylitis, can cause inflammation of the spine and stiffness and inflammation of the cervical, lumbar, and connections between the spine and the pelvis (sacroiliac joints). Inflammation may occur in the attachment of the ligaments to the spine. With the progression of the disease movement becomes painful and difficult.

     

    5. Destructive arthritis. A small percentage of people with psoriatic arthritis has its severe form – mutiliruyuschego arthritis. Over the years, this form of arthritis destroys the small bones the hands, especially the fingers, leading to permanent deformation and impaired function.

     

    If You have psoriasis, be sure to tell the doctor about the affiliated joint pain. Psoriatic arthritis can begin suddenly or gradually, but in any case, this disease can seriously damage the joints, if it remains without treatment.

     

    Causes of psoriatic arthritis

     

    Psoriasis is a skin disease in which it formed plaques consisting of dense plots, covered with dry dead layers of skin cells. Arthritis causes pain and stiffness of joints.

     

    Both diseases belong to the group of autoimmune, that is, arise when the immune system, which normally protects the body from harmful agents such as bacteria and viruses, mistakenly begins to attack healthy cells and tissues. Wrong immune response causes inflammation of the joints and overproduction of skin cells.

     

    Heredity and the environment. It is not entirely clear why the immune system attacks healthy tissue but it is assumed that heredity and environment plays a role.

     

    Many people with psoriatic arthritis have family members (parents, brothers, sisters) suffer from psoriasis, researchers have discovered specific genetic markers associated with this disease.

     

    If You have someone from near relatives suffering with psoriatic arthritis, it does not mean that the disease will develop You, it only means that You have a predisposition to the disease.

     

    Physical trauma or infectious (viral) diseases can trigger the development of psoriatic arthritis in people with a genetic predisposition.

     

    Factors that increase the risk of developing psoriatic arthritis:

     

     

    • Psoriasis. The presence of psoriasis is one of the most important risk factors for psoriatic arthritis. People who have expressed psoriatic nail involvement, are particularly susceptible to developing psoriatic arthritis;
    • Genetic predisposition. Many people with psoriatic arthritis close relatives also suffer from this disease;
    • Age. Although psoriatic arthritis can develop at any person , particularly vulnerable adults from 30 to 50;
    • Paul. Overall, both men and women suffer equally, symmetric arthritis is more common in women and spondylitis, and the defeat of the distal interphalangeal joints in men.

     

    Complications of psoriatic arthritis

    Psoriatic arthritis can be painful and damaging to joints, despite treatment. Some types of psoriatic arthritis can cause additional difficulties, for example:

     

    • The swelling of fingers and toes (dactylitis). Psoriatic arthritis can cause a painful, sausage-like, swollen fingers and toes. Swollen toes can create difficulties in finding suitable footwear. Orthopedic surgeon specializing in foot disorders (podiatrist), will help you choose special shoes.
    • Pain in the foot. Another condition associated with psoriatic arthritis is enthesopathy, the occurrence of pain and inflammation at attachment sites of tendons and ligaments to the bones, most commonly affects the Achilles tendon and the plantar part of the foot (plantar fasciitis).
    • Pain in the neck and back. Some people develop inflammation in the spinal joints (spondylitis) and the joints between the vertebrae and the pelvis.

     

    Diagnosis and examination of psoriatic arthritis

     

    Specific test confirming psoriatic arthritis exists, so the doctor will assess the symptoms and prescribe the examination to eliminate other possible causes of the diseases in which there are similar complaints, such as osteoarthritis and rheumatoid arthritis.

     

    • X-ray examination. To distinguish changes characteristic of psoriatic arthritis and not found in other diseases.
    • Analysis of synovial fluid. Major joint, usually the knee, using a needle to remove a small amount of synovial fluid and to examine its composition in the laboratory. If found uric acid, it most likely indicates that You have gout and not psoriatic arthritis.
    • The erythrocyte sedimentation rate (ESR).
    • Rheumatoid factor (RF). RF – a antibody, i.e., a protein produced by the immune system, often present in the blood in rheumatoid arthritis. With psoriatic arthritis do not find it so assign, to distinguish these diseases.

     

    Treatment of psoriatic arthritis

     

    Specific treatment for psoriatic arthritis exists, and the primary goal is reducing inflammation in the affected joints to prevent pain and loss of function. All preparaty appoint a doctor, taking into account the course of the disease, the risk of side effects and presence of comorbidities. Surgery is rarely, only in cases where ordinary treatment does not give a good result and not ease the symptoms.

     

    Life in psoriatic arthritis

     

    Good news about psoriatic arthritis is that You can do a lot yourself to keep yourself in good condition. These activities will help to significantly relieve the symptoms without causing side effects:

     

    • Maintain a healthy weight.
    • A regular physical activity.
    • Use cold and heat.
    • Use suitable movements.published econet.ru.

    Tips to increase the effectiveness of standard stretching

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    Reflecting on the move, we often look at it from the point of view of development of muscle mass or to increase aerobic endurance and tend to underestimate the importance of stretching. The inclusion of elements to enhance flexibility in the exercise program – the key to success. One of the main advantages of stretching is that it can be performed often enough during the day, and it doesn’t require much time.

    Stretching not only helps to improve total body flexibility, but also works wonders with Your mood, vitality and General health. High flexibility of the body makes it easier to perform any daily tasks. Stretching develops the sense of balance, range of motion and gets the blood pumping. Stretching will help restore joint mobility and relieve muscle tension. Flexibility and mobility, among other things, will protect you from injury. Perhaps one of the most important positive effects, which is associated with stretching, is assistance in getting rid of stress.

    It is important to remember that sitting all day without movement, you can make a lot of problems, and sedentary people often suffer from various diseases, including cancer. According to a study by the American cancer Institute to reduce the risk of developing this dangerous disease is enough to perform the stretch for 1-2 minutes a day. Stretching is a great way of organizing Your day that will help add to Your daily life more complex movements. Stretching is surprisingly simple in execution and not worth a penny type of physical activity.

    Below you will find a few guidelines to keep in mind while performing stretching:

  • During stretching you should not have pain, follow your feelings and do not overdo it. You should experience only a moderate voltage.
  • Stretching should be performed gently and without sudden movements. Not complete jerks and jumps while stretching.
  • Don’t hold your breath. Do loose deep breaths during stretching.
  • Stretch regularly. In addition to stretching before performing physical exercises you will perform during the day and before bedtime. While stretching during a workout carefully do the stretching after warm up muscles and after a workout.
  • Drink plenty of water before, during and after stretching. This allows you to saturate the liquid all body systems and helps to maximize the benefits of stretching.
  • Stretching has long been used by athletes to improve the results, but scientists have proved that it has positive effects and provides a wide range of health benefits. As additional support for the body’s use of food supplements for joint health, for example, collagen or glucosamine. Consult your doctor for more information. And be sure to include stretching in Your daily routine!

    Lisa Alshuler, EXT, fellow of the American Board of naturopathic Oncology (ABNO), the naturopathic physician, awarded professional premiums, certified by the Council in the field of naturopathic Oncology. Korolin A. Gazella, authoritative author and publisher in the field of integrative medicine. Together they have written several books, they are weekly radio shows and are the creators of the iTHRIVE program Plan for recovering from cancer.

    Use a diffuser of essential oils

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    Author: Sarah Baker, health Network Canada (CHN)

    I love making simple Wellness ritual for body and soul: blend a mixture of special essential oils and use the diffuser. Wonderful stimulating (or soothing) sensory feeling. If you are not familiar with essential oils and their numerous properties, you are in for a pleasant discovery.

    Before we delve into the many advantages of using a cone, let’s talk about the basics of using essential oils. Never hurts to know what you inhale or use every day. “I want to know everything…” is the Wellness mantra with which I live. Let’s start with what essential oils were used thousands of years for various medical purposes. Different parts of plants – leaves, roots, resin, flowers, wood chips and bark are subjected to processing, after which of them to extract the oil. So get healing and effective essential oil.

    Essential oils contain the most powerful medicinal substances of plants from which they are derived. Different oils have different properties, but the most common of these are anti-inflammatory, antioxidant and antimicrobial compounds.

    Ready to plunge into the wonderful world of essential oils diffusers? Here are six arguments in order to fill your home or workplace a wonderful aroma diffusers.

    1. Natural energy boost

    If you are trying not to depend on four cups of coffee a day, but want to overcome the decline in activity in the middle of the day, of the mixture of certain essential oils in the diffuser can be a source of natural stimulation. In our days it is practically impossible to maintain a consistently high energy level. The more caffeine we consume, the greater our dependence on him, which starts a vicious circle of frustration. So start to add to the energy diffuser mixes the next time you need to cheer up. For example, citrus flavors – lemon, grapefruit and orange; or mint flavors – peppermint or Wintergreen.

    2. Hormonal balance

    Hormones associated with the functioning of almost all systems of the body. Unbalanced hormones can cause a “porridge in the head”, poor digestion (especially when we, women, PMS; flatulence something else “fun”), or just make us feel exhausted. Mix certain oils possess adaptogenic properties that help us to naturally control internal stress. Oil of Clary sage, for example, it is known for its ability to normalize the level and the production of estrogen. Those of us who eat foods with a high content of estrogen, not knowing this, there can be issues with this hormone, causing inconvenience like a very annoying PMS. Just adding Clary sage in a diffuser, you can ease the symptoms of hormonal imbalance.

    Studies have shown that thyme oil has the ability to normalize progesterone levels, and sandalwood oil can help balance testosterone levels. Helps that all three of these flavor are incredibly warm woody scent – ideal for use in the evening.

    3. Helps to relieve tension and to relieve the brain

    There is a blend of essential oils that energize and those that help to relax. The ability to help us relax is one of the main benefits of using a diffuser and this is why diffusers are so popular in many spas. The use of a diffuser at bedtime routine can help set you on the rest. Studies have shown that lavender essential oil (one of the most common oils) really improves the quality of sleep.

    Chamomile essential oil has calming and relaxing properties and fills your home with soothing aroma. Just as you drink at night chamomile tea, the same effect can be inhaled essential oil of chamomile. Sandalwood also helps to relax, and its warm rich aroma gives a feeling of comfort.

    4. Down with stuffy chest

    Have you ever sat in the steam room, the air is filled with the essential oils of eucalyptus? There are oils, which ease breathing, and eucalyptus is one of them. It has anti-inflammatory properties and when inhaled, can help the body fight respiratory irritation and release the respiratory system. Peppermint oil can also help to open the airway of the nose. It is particularly effective in the treatment of SARS.

    5. Reducing stress

    Most of us are at different stages of life from time to time experiences stress. Of the mixture of certain essential oils were studied for their ability to deal with stress, anxiety and even depression. The researchers came to some interesting conclusions. So, for example, it was found that rose essential oil reduces anxiety in women. It can be useful in helping to reduce the intensity of panic attacks and even shock.

    Ylang-ylang is also renowned for its ability to fight depression and anxiety due to its fragrance that lifts the mood and soothes. Experts believe that oil Ilan-ylang gives a charge of vivacity and may reduce fear. Also it was studied the oil of the Clary sage. Proven link between its use and the oil’s ability to reduce cortisol levels (stress hormone that can literally “wreak havoc” on your body). So next time you feel exhausted, sit back and pour oil into the diffuser. This will help you to immerse yourself in a state of “Zen”!

    6. Helps you feel happier

    You probably already noticed a pattern: the use of diffuser essential oils mostly associated with emotional recovery. Giving strength or aiding relaxation, essential oils working in conjunction with the olfactory system (which is connected with different parts of the brain) and thus give us a spiritual uplift or have a sedative effect. And blend of essential oils can give you the feeling of happiness. Aromas of vanilla, cinnamon, ginger, incense and rose bring a sense of satisfaction.

    With all that said, to summarize. The next time you want to bring into your life more harmony (no matter in what way – to unload the head and concentrate or relieve stress and relax), diffuser essential oils will help you bring mind and body into balance. If you are going to use essential oils in any other form, not using the diffuser, make sure you consult your doctor, because some oils are incompatible with drugs.

    This article was written by Sara Baker, a certified holistic coach in nutrition and health, business consultant in strategic brand development and founder BalancedBabe.com. In between working with clients and the development of its Wellness brand, Sarah spends most of time promoting in the media available and full life.

    13 ways to improve health

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    Author: doctor Eric Madrid

    There are things we can do every day to improve health and create a more “disease-resistant” version of yourself. Despite the fact that a person may have a genetic predisposition to diseases, studies show that a healthy lifestyle, proper nutrition, and optimistic thoughts may turn off genes that cause the disease, and connect genes to prevent disease. The reverse is also true. We are not hostages of their genes.

    Often my patients that I have observed for a long time, it was possible to reduce medication or even forget about the drugs for hypertension, diabetes and pain, as soon as they began to take care of your health. Remember that each person is different, so never stop taking medicines prescribed by a doctor and do not change the schema of their admission without prior consultation with the doctor.

    Carefully read this list and share the information with friends and relatives, it can also be useful.

    1. Eat more fresh fruits, vegetables, legumes and nuts.

    Michael Pollan, author of “nutrition Rules”, advises: “Eat foods that die.” Fresh fruits and vegetables may cost a little more expensive but they will save you money in the long term: using them in food, you reduce the risk of cancer, diabetes and cardiovascular diseases.

     Eat at least one carrot, one banana, one Apple/orange and a handful of grapes or cherries a day. Daily eat beans: Pinto beans, black chickpeas or beans. Daily eat greens in a salad, but stick to the restrictions on the composition of the filling (best salads with vegetable oil and vinegar!). These products will also reduce high blood pressure. For some chewing raw foods can be difficult. If you find this problematic, try a green powder drink.

    Every day eat a handful of nuts. Nuts (e.g., cashews, almonds and walnuts) help to control appetite and protect the heart and brain. According to the results in 2016, large study, it was concluded that an increased consumption of nuts reduces the risk of heart disease, cancer and death from lung infections, diabetes and many infectious diseases.

    In addition, check out the list compiled by EWG, the Working group on the protection of the environment, titled “15 clean foods and the dirty dozen”

    This nonprofit group has identified the following products from your list to the “dirty dozen”, as they reveal a high level of residual pesticides. Whenever possible, these products should be purchased that are marked “organic”.

    • Strawberry
    • Spinach
    • Nectarines
    • Apples
    • Peaches
    • Celery
    • Grapes
    • Pear
    • Cherry
    • Tomatoes
    • Bell pepper
    • Potatoes

    The group also identified the products from the list of “clean 15” that contain the least amount of residual pesticides. This means that you can buy inorganic types of such products and not worry about the harmful effects of pesticides.

    • Sweet corn
    • Avocado
    • Pineapples
    • Cabbage
    • Bow
    • Frozen green peas
    • Papaya
    • Asparagus
    • Mango
    • Eggplant
    • Honeydew
    • Kiwi
    • Cantaloupe
    • Cauliflower
    • Grapefruit

    2. Read the labels on the products

    The most useful products are listed in tip # 1. However, if you buy packaged or canned foods, it is necessary to read what is written on the labels. If the product says “useful”, “100% natural” or “contains no fat”, do not think that it is good for you. Avoid foods that contain unpronounceable chemicals.

    Pay attention to the serving size. Some products may be 100 calories per serving, but you can eat 4 servings or 400 calories.

    3. Avoid white powders

    Don’t eat regular white bread, white sugar or white flour products. Everything is processed, bleached, and new “enriched” foods with minimal nutritional content. If you want bread, eat bread made from whole grain wheat.

    Avoid and white pasta. You should choose brown, whole-grain pasta or vegetable pasta, have a lower glycemic index and which do not lead to sharp fluctuations in blood sugar. When blood sugar spikes, your body produces excess insulin that contributes to weight gain.

    If you have diabetes, bread and pasta should be consumed rarely, but it is better to refuse them. Avoiding these foods, you can significantly reduce the level of sugar in the blood. Caution: if you take insulin or medications of diabetes, your blood sugar may become too low.

    4. Better with no legs and one leg

    Michael Pollan’s book “food Rules” says: “Eat more food with one “leg” of plants and vegetables than food with two legs (chicken/Turkey) and more than food with four legs (cows, pigs)”. According to some studies, red meat can increase the risk of cancer of the stomach and colon. However, if you like a good steak or hamburger, the best alternative would be beef with no hormones, grown in the pastures. So you may reduce the risk of cancer. Increase the consumption of poultry meat or Turkey.

    One to two times per week eat fish (no legs). Studies show that regular consumption of fish by 52% reduces the number of cases of arrhythmias with fatal outcome (irregular heartbeat). In addition, a good dietary supplements is fish oil omega-3.

    5. Avoid consumption of carbonated soft drinks

    In a jar (330 ml) can be 7-10 teaspoons (32-50 grams) of sugar and about 100-150 calories. In non-alcoholic drink with a volume of 946 ml contains 400 calories and 18 to 30 teaspoons of sugar (90-150 grams).

    Calorie-free soda (i.e. diet coke, Coca Cola Light, Pepsi Light), which includes aspartame (NutraSweet), increases appetite and ultimately leads to weight gain. Some studies show that this increases the risk of weight gain, development of hypertension and heart disease.

    Be careful with energy drinks (Red Bull, Hi Tiger, Monster, Rockstar), because the caffeine in them can be dangerous, especially for children.

    Solution: drink filtered water, carbonated water with natural flavors, herbal tea, unsweetened tea and Kombucha. (Kombucha — kombucha — was named in honor of a Korean doctor named Kombu (approximately 415 BC), who treated the sick of the Japanese Emperor fermented tea or cha)

    6. AVOID corn syrup with high fructose (CSSF) and TRANS fats

    XVSF contains a lot of calories and is used to sweeten various food products, including drinks and bread.

    You should also avoid anything that contains TRANS fats (on labels and write: “hydrogenated fats” or “partially hydrogenated fats”). TRANS fats harm arteries, which further leads to clogged arteries and heart attacks.

    If you need to sweeten the product, use of cane raw sugar or stevia. Avoid other artificial sweeteners.

    7. Cook a meal at home

    Avoid fast food restaurants. The more you cook, the healthier your food is, and hence you.

    Coconut oil is ideal for cooking at high temperatures, and thus it is more useful than canola oil. Light sesame oil can also be used during the high temperature processing of food. This oil many beneficial properties.

    Olive oil (refined and cold pressed) is a good alternative to other oils, but olive oil can be prepared only at low and medium temperatures.

    Avoid using vegetable oil or fat when cooking because they are harmful to health.

    8. You should limit the consumption of dairy products or avoid them

    According to studies, those who consume a lot of dairy products have an increased risk of cancer of the prostate and breast cancer. If you can’t do without cow’s milk, drink only organic milk. If you are lactose intolerant, drink lactose-free milk.

    Cow’s milk is produced for calves and helps them grow into a big cow. Bloating, chronic diarrhea, asthma, seasonal allergies and the drainage of mucus at the back of the throat may be aggravated by regular (> 2 times per week) dairy products. Remove them from your diet for at least 2 weeks to see will be weakened if the symptoms (if any).

    Alternatives? Almond milk, cashew milk, rice milk or soy milk.

    9. Drink more green tea.

    Also okay to drink 1-6 cups of coffee a day, if not intolerance. Green tea helps burn fat, lowers blood pressure and helps prevent cancer, heart disease and strokes. Drink 1-3 cups a day.

    If you drink coffee, try not to add sugar and cream. Black coffee has ZERO calories. It turns out that coffee has many beneficial properties: reduces the risk of diabetes, cancer and Alzheimer’s disease.

    10. Alcohol

    Men should limit alcohol consumption to 2 drinks/glasses per day; women 1 drink/glasses a day.

    If you drink more, you increase the risk of liver disease, diabetes and breast cancer in women. If you don’t drink, don’t start. Regular drinkers should take N-acetyl-cysteine (NAC) and milk Thistle to protect the liver from damage.

    11. Sleep at least 6 hours per day, preferably 7.

    Those who sleep less than 6-7 hours per night, on average eat over 200 extra calories a day, increasing the risk of overweight or obesity.

    Poor sleep? Ask the doctor to assess whether you have sleep apnea.

    If you have trouble sleeping, every day before bed you should also take melatonin, starting with a minimum of 3 mg, increasing the dosage to 20 mg if necessary. The effectiveness of the drug will appear after up to 2 weeks. For some, melatonin can act faster.

    12. Increase physical activity and get more sun

    Exercise with a moderate load for 150 minutes a week. Part of the sports classes should be held outside, in the fresh air.

    Try to spend every day for 15-30 minutes on the street, so that the hands, feet and face were exposed to the sunlight. This will help the body to produce vitamin D. read More about

    In addition, doing sports, use of technology tracking of body parameters, such as the FitBit tracker, tracker the Apple Watch, the app MyFitnessPal, etc. Regular exercise will help you become happier and improve the General condition of the heart and brain. Physical exercise also serve as prevention of dementia and lead to the creation of new neural connections in the brain.

    13. Forgive those who hurt you, make peace with the situation and move on.

    Anger and hatred increase the risk of you heart attack, stroke, infections, pain in the neck and back, make you miserable and ultimately threaten premature death. If you don’t release anger, you adversely affect your own health in General.

    Did you know?

    – Eating at least one healthy snack in the afternoon, you reduce the risk of obesity by 39%

    — Eating lunch later than 3 hours after waking up, you increase your risk of obesity by 43%

    – The lack of a healthy Breakfast increases the risk of obesity by 450%

    – Breakfast outside the home (e.g. fast food restaurant) increases the risk of obesity by 137%

    – If you eat more than 1/3 of the total volume of food in restaurants, you increase the risk of obesity by 69%

    Recommended supplements

    Note. Supplements will never replace proper, balanced nutrition.

    General list of food additives that should be taken by most people.

    • Multivitamin — take 1 tablet daily or as written on the label.
    • Probiotic Supplement — at least 10 billion strains (1010) one or two times a day. is also important for overall health.
    • Fish oil (omega-3) is 1000-2000 mg one to two times a day. Benefits: Reduces triglycerides max 50%, protects the arteries of the heart and brain. Reduces harmful to the heart C-reactive protein. Helps to reduce joint pain (natural anti-inflammatory).
    • Vitamin D — 2000-5000 IU of vitamin D3 per day. Benefits: studies show that vitamin D blood levels at 50 ng/ml or more reduces the incidence of colon cancer, breast cancer, ovarian cancer, lung cancer, stroke, osteoporosis, multiple sclerosis, diabetes, chronic pain and other diseases.
    • Magnesium chelate — from 125 mg up to a max. of 500 mg per day. Helps prevent cramps, muscle spasms, heart palpitations, and also serves as a tool for the prevention of migraine.

    Other supplements for specific problems

    • Melatonin when sleep problems 3-20 mg every day at night. Note: Efficacy will manifest itself after 2-3 weeks.
    • N-acetyl cysteine (NAC) — 600 mg once a day or twice a day with fatty liver and those who daily takes acetaminophen/paracetamol (Tylenol) or drink alcohol regularly. Acetylcysteine helps the liver to neutralize chemical substances coming from the body.
    • Turmeric — 500 mg three times daily (anti-inflammatory, joint pain, and for optimal brain health)

    Sources:

  • Aune, D., Keum N, Giovannucci E. intake of nuts and the risk of cardiovascular disease, cancer, overall mortality and mortality from specific causes: a systematic review and meta-analysis of prospective studies measuring the dose-effect. BMC Medicine. 2016;14:207. doi:10.1186/s12916-016-0730-3.
  • Mohebi-Nejad A, Bikdeli B. Nutritional supplementation with omega-3 and cardiovascular disease. Tanaffos is. 2014;13(1):6-14.
  • Meghan, B. Azad, Ahmed M. Abu-Setta, Bhupendrasinh F. Chauhan, Rashid Rabbani, Justin Fox, Leslie Kopstein, Amrinder Mann, Maya M., Jayaraman, Ashley Reid, Michelle Fiander, Dylan S. MacKay, John Mcgavock, Brandy Wicklow, Ryan Zarychanski. Sweeteners that do not have energy value, and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies. Canadian Medical Association Journal, 2017; 189 (28): E929 DOI: 10.1503/cmaj.161390
  • The author of this article — doctor Eric Madrid, a member of the American Council on integrative and holistic medicine, certified American Board of family medicine and the American Council on integrative and holistic medicine. He is the author of “the purpose of the vitamin D, the healing energy of the sun.” Eric Madrid graduated from medical school at Ohio State University. He is a partner of Rancho Family Medical Group and is accepting patients in Menifee, California. More information about Dr. Madrid here.

    Skin care after 40. Facial rejuvenation

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    And another scheme that is shared within this cycle. Talking about skin care after 40 and older, aimed at rejuvenation and increased collagen synthesis.


    Previous ready care regimen I was given here: diagram for acne and active skin care after 30.

    There wrote about the serum with Tripeptide-31, which enhances the synthesis of collagen, reduces wrinkles and pore size. This Tripeptide is present in this scheme of care, in a more enhanced version.

    Scheme for prevention of aging and anti-age consists of 8 tools that enliven and rejuvenate the skin, create a powerful tone. Each product is focused on age-related problems, fights wrinkles and age spots, evens out skin tone. Serums neutralize free radicals that damage the skin and accelerate the aging process.

    That gives skin care after 40 years of age or older?

    • The skin looks smooth and taut
    • When removing makeup, the skin is no longer dry
    • Visible reduction of deep and mimic wrinkles
    • Reduced puffiness and wrinkles around the eyes
    • Users report that the neck became taut

    Morning and evening routine. Skin care after 40

    1. Whisk a little cleanser with vitamin C in wet hands until the mixture foams. Apply massaging gently on the face, massage and rinse with water.
    2. Close your eyes and spray the balancing toner onto face and neck.
    3. On wet skin in the morning, apply a serum with vitamin C on the face and neck, the size of a pea. Wait until absorbed.
    4. In the evening, apply to damp skin anti-aging super serum with Tripeptide-31, vitamin C and ferulic acid. About the neck and décolleté too, do not forget! Wait until absorbed.
    5. In the evening, 2-3 times a week, apply a serum with retinol 2.5% for the face, neck and décolleté
    6. When the skin will get used to it, you can apply a retinol every other day or to use in conjunction with anti-aging serum, causing funds to each other.

    7. Apply some shining gel on the skin around the eyes. Wait until absorbed.
    8. Apply a firming neck cream the size of a coin on the neck, back of the neck, at the neckline and the jawline and chin. Make a light massage until absorbed.
    9. Take some generic cream day/night and apply in a patting motion on the skin. Wait until absorbed.

    RS. Instead of cream you can use emulsion L22 to restore the protective skin barrier. Emulsion without fragrance, contains lipid fat that has young skin at the age of 22.

    Table skin CARE

    I made a table that clearly shows how to use the tools Yeouth in the scheme: skin care after 40. To enlarge, click on the picture, right-click, open in a separate window and save it!

    Anti-aging SUPER serum with Tripeptide-31

    Anti-aging SUPER serum with Tripeptide-31 and vitamin C – the “star product” of this line. In her composition “retinoid-like” peptide that enhances collagen synthesis, reduces wrinkles and pore size.

    Also serum: vitamin C in a stable form magnesium ascorbyl phosphate, low molecular weight hyaluronic acid is able to penetrate into the skin and is another powerful antioxidant, ferulic acid.

    Along with vitamins C and E, ferulic acid increases the effectiveness of vitamin C up to eight times, reducing the effects of the sun!

    Ferulic acid enhances the stability of vitamin C and reduces skin redness by reducing expression of inflammatory mediators IL-6, TNF – and iNOS. It activates the production of antioxidant molecules MT-1 and MT-2 and is of interest as a new ingredient for anti-inflammatory treatment of the skin.

    Other posts about anti-ageing care:

    • Anti-aging Facials: what to buy?
    • The best on iHerb: anti-aging
    • Cream Mad Hippie matrixrom (peptides Matrixyl 3000 and SynTacks)
    • Oil with peptides Madre Labs (palmityl Tripeptide-1, palmityl tetrapeptide-7)
    • Cream for dry facial skin: a review of effective means
    • Cream with Botox effect: how to choose
    • How to combine different serums best serums plus

    How to say THANK you for helpful posts?

    Use code IFO971 in each order, you can enter it manually in the design. So you support my blog and helpful reviews! All 5% discount on your order!

    New iHerb promo code: 20% discount on Amazing Grass

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    Friends, iHerb new promo code: 20% discount on supplements AMAZING GRASS, including all “green cocktails” for the immune system, replenishment of vitamins and alkalizing!

    How much time is left for a promotion code, it is not yet clear.

    How to get promotion code: go to AMAZING GRASS and put the products of this brand in a basket. Make sure that the bottom register two promotional code for a discount: my IFO971 and current, together they give a 25% total discount.

    The benefits of green smoothies:

    • supports detox
    • gives vigour and energy, so necessary in the cold months
    • strengthens the immune defense
    • improves digestion (in the composition of probiotics and enzymes)
    • whereas the lack of the daily requirement of vegetables and fruits
    • all gransy certified organic, are certified USDA Organic

    Green smoothies is a natural source of vitamins and minerals, and coupled with fresh and frozen berries be morning vitamin bomb and valuable Superfoodsthat feed every cell of the body.

    Part of the herbs not only gently cleanses and helps to detox the blood and lymph circulation, but also boosts immunity!

    What to choose?

    For me it is important that the brand has passed all testing by an independent laboratory for contaminants and heavy metals and one of the few APPROVED to buy!

    For a variety of “green” is especially important, because the herbs and berries are much more likely to accumulate lead and heavy metals from the soil!

    Cool mixture:

    Amazing Grass, Green Superfood Chocolate: chocolate green greens for detox, energy, saturation of natural vitamins and minerals

    Amazing Grass Berry Drink Powder berry superframe with Goji and acai, and it is as much as 100% of the daily value of vitamin A in the form of beta-carotene

    Amazing Grass, Organic Wheat Grass: organic whole wetgrass (juice young wheat sprouts), greens contains 100% daily value of essential vitamin in a natural, healthy look!

    Amazing Grass, Green superfood, energy green powder with match and mate, if you need a super energy for the whole day

    Amazing Grass, Green Superfood, Alkalize & Detox: this is a super mixture for alkalizing the body and soft detox with turmeric, dandelion and probiotic

    Also wrote in the blog about the brand:

    • Best green smoothies: what to choose useful?
    • My choice: favorite Superfoods iHerb
    • Green smoothies Green Superfood
    • Spring detox: start the spring with greenery!
    • Green smoothies, Amazing Grass: chosen by athletes
    • Green smoothies: smoothie recipes and detox

     

    How to maintain weight after diet: 10 key moments

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    Very tough to keep a result of diet and effort in the gym forever, so today we will talk about the key points of maintaining a healthy weight for at least a year, and in the future forever, and the people who have managed to achieve this.

     

    In the media and advertising constantly twist stories fast and successful weight loss fat and very fat people, and they attract a lot of attention. These incredible “success stories” are designed to inspire, did you ever wanted to choose one of their heroes/heroines as a role model? However, in our psychology “sewn” a very interesting pattern of behavior – people don’t want to compete with those who lost weight faster or stronger than all all. Most are ready to listen to the story to reduce the weight, but not to take action. This article is for minorities. Choosing people and methods to follow, equal to those who managed to keep the weight after weight loss.

     

    How to save the result after a diet: 10 important points

     

    It is very easy to save the results of your dieting and effort in the gym forever, so today we will talk about the key points of maintaining a healthy weight for at least a year, and in the future forever, and the people who have managed to achieve this. People who were able to lose weight and keep in shape during the year, the most successful of them were able to keep the weight within three to five years, and this is a remarkable achievement given the statistics of returns to the previous weight.

     

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    Meeting people who have achieved their ideal weight and could maintain it for five years or more, put your Affairs in order to learn from them. If you managed to meet a few people should compare what they have in common.

     

    Unfortunately, such people are hard to find. Firstly (and this is sad), they are few. Second, most commercial diet programs do not track their users in the long term. Their published successes are stories of incredible achievements that stand out as role models. The results you see in the commercials rarely reflect the usual statistics of weight loss or the duration of preservation of the body. This is a business and sellers can understand why this is and photos “before and after” clarification required “unusual result”.

     

    There is a group of scientists who keep track of the data successfully emaciated people – national Registry of Weight Control (NWCR). It was founded in 1994 by the combined efforts of specialists in the area of weight loss under the guidance of Dr. James hill, a clinical researcher and nutritionist from the University of Colorado and Dr. Rena Wing, a psychologist from brown University.

     

    First, NWCR functioned as a database of men and women who lost 13 or more pounds and maintained it for a year or longer. On average, the most successful of the subject has exceeded the originally stated conditions, losing weight at 30 kg and kept the figure is not less than five and a half years.

     

    These data were obtained in a series of surveys and interviews. Because it’s an uncontrolled experiment, the obtained results do not purport to establish cause-effect relationships, as well as individual sin inaccuracies and incompleteness of information. Despite these shortcomings, the NWCR is one of the most valuable sources of successful strategies emaciated people.

     

    I tried to organize the registry data and other similar research, highlighting ten basic strategies for successful long-term weight loss. In the analysis of data obtained NWCR, I found significant similarities and some important differences.

     

    One of the differences is the type used weight loss programs. Half of the participants lost weight on their own, the second have used commercial programs. They all tried many different diets and used different proportions of macronutrients, as well as adapting your diet to your own needs, lifestyle and predispositions.

     

    This shows that there is no specific diet that guarantees success. When selecting a program for weight reduction should take into account personal preferences and metabolic individuality.

     

    It is impossible to name a single diet successful in 100 percent of cases to 100 percent of the people. Despite the differences, according to the NWCR and other similar studies in the behavior successfully thinner people are more similarities than differences. These common traits that helped them to stick to the diet, worthy of study and emulation. I studied them and I suggest you to do the same.

     

     

     

    1. All successfully lost weight was a transition plan in the phase of saving weight

    When they reach the ideal weight, the worst thing you can do is to drop the diet and go on a completely new diet or dramatically change the amount of food. The stricter the diet, the more important a smooth transition from the caloric deficit to a new calorie.

     

    If a caloric deficit and dietary restrictions were reasonable, then you do not need a long transition period and soon it will be possible to safely increase calorie daily diet. The transition period may take one to two weeks or stretch for three to four weeks or more, if the diet were very hard, and you’re prone to weight gain.

     

    Now your new goal is a smooth and slow transition to a new energy balance with a stable weight. Marketing calorie the preservation of the body, you need weekly weight control and body composition. Remember that body weight is not equal to the weight of the fat, and don’t worry about a small weight gain if the fat is not increasing.

     

    Usually as you increase your caloric weight increases by one or two pounds, but it comes at the expense of muscle tissue, water and glycogen, especially with the restriction of carbohydrates in the phase of weight loss. When the weight has stabilized and no longer fluctuates, achieve energy balance, and you are officially entered into the phase of preservation of the body or, if you prefer, in the phase “new lifestyle”.

     

    2. Successfully thin people are physically very active

     

    Experts in the field of weight loss lately dispute the importance of sport in this process (food is obviously the most important factor). However, most experts agree that training and a high level of activity necessary to retain shape.

     

    To keep your body without physical activity is possible, but very hard. Need tight control of daily energy intake and strict food restrictions. The reason for these difficulties lies in the fact that after slimming the body (metabolism) need less calories than before. The termination of the diet per day to reach the ideal weight and returning to a normal diet – a very bad idea. Worse than that only the cessation of training.

     

    Been many studies the level of activity necessary to maintain weight after weight loss, and although experts agree that exercise is important, they cannot agree on the question of the duration and intensity of training. You may have heard variations from “30 minutes of moderate physical activity 4 or more times per week” to “one hour daily”.

     

    It is difficult to make any conclusions, especially given that such recommendations contain no information about the intensity and form of exercise. I believe to save weight and shape after weight loss forever, you just need to follow the same recommendations that help to lose weight.

     

    A reliable strategy is three strength training sessions per week, three moderate or intense cardio workout and an active lifestyle (lots of walking and playing outdoor games). If you do more than three cardio exercises per week, you may want to reduce their number to three, especially if it is intense session.

     

    Adjust your exercise and activity level, analyzing the results, as you did in the phase of weight loss. Why be tied to rigid rules or obscure scientific data? Regular monitoring of weight, body fat, measurement of volume and appearance will provide you with all necessary information. Which brings us to number three…

     

     

    3. Successful people carefully monitor their condition

     

    Studies again and again show that people who monitor their progress maintain a successful diet result. Self-monitoring of body weight and other factors of progress increases the chances of saving the shape. WithRedi successfully lost weight people most popular the following methods of self-observation:

    • regular weighing

    • counting calories

    • weakening of appetite

    • meal planning

    • monitoring consumption of dietary fat

    • to control the total amount of food in the daily diet

     

    I find it interesting and frightening at the same time that all five methods are condemned as “professionals” and Amateurs alike: “Throw away your scales, stop counting calories,” etc., etc.

     

    According to the NWCR among the subject, grown thin for 30 kg or more for a period of not less than 5 years, 75% reported weekly weigh-in. Many were weighed daily. No need to throw away the scales, as soon as you reach the ideal weight! Weighing helps not only lose weight but also to maintain the shape.

     

     

    4. Lean people consciously reduce sedentary entertainment

     

    The people who have kept weight after weight loss much more those who gained the weight back, however, they make conscious efforts to reduce the duration of inactive sessions. It is not only important what you do, but what you are doing.

     

    Reducing sedentary activity, you create a vacuum that needs to be filled with something. Instead of watching TV, searching the Internet, or video games lying on the couch need to do something active. In this strategy, there is a nice part of new activity can be entertaining and exciting, and in addition will require additional calories.

     

    Consider all the options. This is a great opportunity to learn a new sport or hobby, such as ballroom dancing, boating, Quad Biking, Hiking, mushroom hunting, gardening, Golf, carpentry work, bowling or tennis. Do not have to replace this activity for cardio and it definitely will not replace strength training, but will definitely help keep the shape.

     

    If you don’t like the gym, this strategy will help reduce the duration of required training. If you intend to maintain a lean figure, you need to be active. Not necessarily seven days a week, to suffer, pacing on a treadmill, unless you want to.

     

     

    5. Successfully thin people serious about strength training

    The types of exercises can vary, but according to the NWCR the most people reported that weight training helped them to lose weight and they continued to train in the phase of preservation of the body. The vast majority of people, returning to his original weight, didn’t train for strength phases of weight loss and the preservation of the body.

     

    Long ago I conducted my own informal “study” of the effectiveness of strength training to retain shape, watching the habits, and long-term results of hundreds of my personal students and graduates of coaching programs. They all used strength training as a part of weight loss programs.

     

    I noticed that the most successful clients in the phase of preservation of the body extremely serious about strength training, while it did not become a hobby or a kind of active rest. Later some of them even participated in bodybuilding competitions or fitness.

     

    I believe that progressive and clearinterval character strength training enhances motivation, which has long supported the enthusiasm after achieving the set goals. Contrary to popular myths about the sport and aging, strength training is an active rest or sport that can be enjoyed entire life.

     

    There is no other sport that so effectively helped to maintain the strength, functionality and agility with age and confidence. Strength training is beneficial, their advantages are incredible and this type of training is still underestimated in the current discussion about losing weight and maintaining the shape throughout life.

     

     

    6. Lean people are quickly counteract weight gain

     

    The habit of introspection it is useful and that creates an early warning system to help did not gain weight and keep diet result. To stop the creeping weight gain, you need to have certain mental attitudes.

     

    First is the low level of tolerance to weight gain. The most successful thin people have set themselves a rule, how many pounds they can afford to dial up to taking measures for correction. Often called a figure of 2 kilograms. It is very reasonable, as most people have normal weight fluctuations amount to 1-1,5 kg. once the limit is exceeded, they begin to act. When triggered the warning system, they immediately go back to deficit calories, reducing the portions of food and/or increasing caloric expenditure during workouts.

     

    A second murder weapon fat monster is to set high standards of shapes that need to maintain or improve. From my point of view, many trainers and nutritionists give slack when it comes to setting long term fitness goals. They have good intentions, they want to help the customers to keep the realism, but I think customers need to be encouraged to raise standards. The most successful thin people think that overweight and obesity is a dangerous and ugly. Other people, usually people who are overweight, say that you need to accept yourself as you are to be happy and healthy.

     

    I think, all right, except for one thing: the fat man is not the same, so let’s not make them together. Fat is not people, it’s a temporary physical condition. Man is much more than the mass of biological tissues. You can accept and love yourself as a person and at the same time consider that the extra fat is unacceptable.

     

    There is a possibility of unrealistic standards, so set your own, based on their needs, not the demands of society or invented ideals. Raising standards does not mean that you need to dry and wither. High standards is a superior body composition and other aspects of fitness, including strength, muscle mass, endurance, flexibility and aerobic capacity. But most of us are far from their true physical potential, and there are so many opportunities for improvement, it’s silly to belittle your goals and dreams just because someone deems them unrealistic.

     

     

    7. Those who retained weight after weight loss there are six common food habits

     

    Dietary habits, helping to keep your body, is almost identical habits that help to lose weight. Looking at the data long-term studies of weight reduction, it is possible to notice how these 6 habits occur over and over again. So successful skinny people:

     

    • Eat at least five fruits and vegetables a day. It must be repeated again and again: eat more vegetables and fruits. They are perfect to help lose weight and keep figure.

    • Consume a lot of fiber and natural starchy carbohydrates and whole grainssuch as beans, oats, beans, brown rice, sweet potato, barley and so on.

    • Eat Breakfast every day. It is not surprising that among lean a lot of fans to have Breakfast, as between skipping Breakfast and overeating during the day there is a steady relationship.

    • Consume little dietary fat. The most successful thin people have reported that you are getting from fat 20% of calories is significantly less than the average level of 35%. It is important to consume healthy fat in adequate quantity. People who have achieved significant weight loss know fat food is high-calorie food, so its amount must be tightly controlled.

    • Eat healthy food all year round. Diet successfully lost weight people is different, but they all eat healthy food all year round. There is no fundamental distinction between food for weight loss and food for the preservation of the body. To maintain weight after weight loss they consume the same healthy foods, just in greater numbers than in the phase of weight loss.

    • Visit fast food restaurants no more than twice per month. The center for disease control published a report on dietary practices and behavior in public places, stating that adults visiting the fast food restaurants as often as three or four times a month, successfully keeping in shape throughout life.

     

     

    8. Thinner people use social support

     

    I remember how I first heard about the lifetime membership program of weight control. My first reaction was: “What a rip-off! Anyone need a lifetime membership, if this program is effective?” Then I studied the issue and learned that constant social support is one of the secrets of successful weight control, and realized that these programs are not a waste of money.

     

    Of course, if you proposed a plan for the sale of diet pills with a lifetime replenishment and monthly automatic shipment, you should think twice before agreeing. I’m talking about professional training or support. Choosing a training, consulting, or membership in a fitness group, to be sure – this is one of the best investments in life.

     

    Successful people not only resort to the support of professionals and use their social networks to cope with personal difficulties. On the other hand, those who gained the weight back, do not have the skills to overcome difficulties and return to using food as a mechanism for solving “sticking” problems of their own.

     

    Whether to apply for help to professionals in the phase of preservation of the body is up to you, but if in the past you failed, you should seriously consider obtaining formal support after you reach your ideal weight. Most people who have kept weight during the year, have a good chance to keep it for a long time, so plug the coach in this period is a good idea. Even unless you hire a coach for a long time, help yourself through the transition period to preserve the shape, which usually lasts no more than two months.

     

     

    9. Successful people become coaches and role models

    Support is a circle, not a one-way road. One supports the other gets help, and then returns to service, or “passes it to another”. One of the best strategies is to train and support someone when their goals are achieved, we all have relatives and friends who will benefit from such joint training. So you not only make a gesture of goodwill, but also get help from other people when she will need you.

     

    Leadership motivates, because others look up to you. In order not to disappoint others, will have to match and practice what you preach. To be a coach or supportive friend also just how to publish your success story in network or participate in online community.

     

    I think part of our purpose in this world is serving others. Helping others experience the incredible feelings that would otherwise not experience. People that use food as an emotional substitute, and it will help to improve health without additional food.

     

    Give me something. Do it from selfish motives, if from no other, because to become a role model for other people useful for their own purposes. Imagine how great it would be if everyone reached their ideal weight and preserved it, has shared his experience with three other people. Maybe it’s just an interesting idea, and maybe something more.

     

     

    10. Successful people have the prospect

     

    As you may have noticed, I strictly recommend to determine the short, medium and long-term goals, including goals in 12 weeks. I recommend to plan all days of the week and draw up a training plan for the four-week and eight-week cycles. I also think it’s a good idea to participate in competitions.

     

    But fitness is not a program with a duration of 7 weeks or 3 months, it’s a lifestyle. Forgive me for the banality, but there is no better approach to nutrition, exercise and health, than to make fitness a way of life. Program and purpose – it’s just a stage, not the process itself. If your only plan is to win a 12-week transformation contest or look good for beach vacation in 30 days, what will motivate you after that? Even 5, 10, and 20-year goals end. And then what? Here an important perspective. Perspective, thanks to which you have clarity about their health and appearance, and from this perspective there is no final stop. It’s impossible to get it to live.published econet.ru.

    Tom Venuto

    If you have any questions, ask here

    P. S. And remember, only by changing their consumption – together we change the world! © econet

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