Myths and facts about caffeine and its recommended consumption amounts

Coffee is one of the great pleasures for many people, including me!

In addition to the fact that coffee awakens us, it provides antioxidants, which help fight free radicals that damage our cells. However, some people are against caffeine since this substance can create dependency and alter the nervous system.

So is it good or bad?

None of the above ... The truth is that it depends on several factors:

• When do you consume it? It is essential to be in sync with our biorhythms (internal clock). It is not the same to consume coffee in the morning as at night. During the night, our body prepares for sleep. Suppose you consume caffeine during the night or late after 2-3 pm. In that case, you can alter your sleep biorhythm (internal clock) and not rest properly.

• How much do you consume it? Do you have 1 cup, 2, 3, 4? Remember that the dose is essential. Nothing in excess is good, and this upsets your nervous system. With time and regular caffeine consumption, the body can build resistance to caffeine and needs more doses to feel the effect. It is advisable to rest 1-2 days a week and substitute coffee for tea or decaffeinated coffee.

• What is your stress level? Suppose you are in an environment with a lot of stress. In that case, you feel irritable, or you have a condition such as adrenal fatigue (chronic fatigue), it is not advisable to drink caffeine.

• What is your goal? Caffeine is one of the best tools to induce lipolysis (fat burning). You can consume it before your workout to activate fat burning.

• What quality is your coffee? The coffee must be organic since otherwise it could be contaminated with pesticides and mycotoxins (toxins that produce fungi, harmful to health) and be toxic instead of providing health benefits. That is why I love Biohack Mexico.

• What is your sensitivity to caffeine? There are people more sensitive and tolerant to caffeine than others. This depends on each one's genetics since they could metabolize it more slowly, and the dose should be lower.

Safety side effects

Consuming caffeine is generally considered safe.

However, it is good to note that caffeine is addictive and the genes of some people who are more sensitive to it.

Some of the side effects of excessive intake include anxiety, agitation, tremors, irregular heartbeat, and trouble sleeping.

Too much caffeine can also promote headaches, migraines, and high blood pressure in some individuals.

Additionally, caffeine can easily cross the placenta, increasing the risk of miscarriage or low birth weight. Pregnant women should limit their consumption.

Lastly, it's worth noting that caffeine can interact with some medications.

Bottom Line: Caffeine can have adverse side effects for some people, including anxiety, restlessness, and trouble sleeping.

Other health benefits

• Protects the liver: Coffee can reduce the risk of liver damage (cirrhosis) by as much as 84%. It can slow disease progression, improve response to treatment, and decrease the risk of premature death.

• Promotes Longevity: Drinking coffee can reduce the risk of premature death by up to 30%, especially for women and diabetics.

• Lowers the risk of cancer: 2-4 cups of coffee a day can reduce liver cancer risk by up to 64% and the risk of colorectal cancer by up to 38%.

• Protects the skin: Consuming four or more cups of caffeinated coffee per day can decrease skin cancer risk by 20%.

• Reduces MS risk: Coffee drinkers may have up to a 30% lower risk of developing multiple sclerosis (MS). However, not all studies agree.

• Prevents gout: Regularly drinking four cups of coffee a day can reduce the risk of developing gout by 40% in men and 57% in women.

• Supports gut health: Consuming 3 cups of coffee a day for as little as three weeks can increase beneficial gut bacteria's amount and activity.

Note that coffee also contains other substances that improve health. Some of the benefits mentioned above may be caused by substances other than caffeine.

TIP:

The maximum dose is 400-300 mg/day of caffeine; this equates to approximately 4 cups of coffee. This is a general recommendation, and each person is different. It also depends on the type of coffee, concentration, and sensitivity of the person.

DIFFERENCES BETWEEN FLU AND COLD

INTRODUCTION

Flu and the common cold are different illnesses caused by different viruses. Still, they share many common symptoms, which is why many people think that the two are synonymous. Although they are similar, the flu is the flu, and the cold is the cold.

Let's see the similarities:

• Cold and flu are extremely common infections.

• Viruses cause cold and flu.

• Cold and flu can cause respiratory symptoms such as coryza, cough, and sneezing.

• Flu and cold present a similar form of contagion.

• Flu and colds are easily passed from one person to another.

The similarities end there. The flu is a more acute virus than the cold. It tends to last less time and has a higher rate of lung and heart problems. The flu can be dangerous in the elderly, infants, and people with low immunity. The cold, in turn, rarely causes complications.

HOW TO DISTINGUISH FLU FROM THE COMMON COLD?

The flu is a respiratory infection caused by viruses of the Influenza family. There are several subtypes of influenza capable of causing more or less serious flu pictures. The cold is also a viral respiratory infection. Still, dozens of different viruses can cause the cold, such as Rhinovirus, Parainfluenza, etc. Later we will talk in detail about these viruses Two of the main differences between cold and flu are fever and the general condition of the patient. While the cold does not usually cause fever (except in young children), in the flu, fever is common. It is generally above 38 ° C, mainly in children. In influenza, the patient presents more prostrate, with a headache and, frequently, pain in the muscles and joints. In the cold, the patient has coryza, cough, and sneezing but is well disposed, only uncomfortable with these symptoms.

SYMPTOMS OF THE COMMON COLD

The cold is a mild infection of the respiratory tract. As already explained, it can be caused by various types of viruses, the most common being rhinovirus. It is extremely contagious and is transmitted through a cough or sneeze aerosols and contact with infected hands. The most typical signs are sneezing, rhinitis, coughing. A short-lived sore throat may occur in the first few days. Dry cough can last up to weeks after symptoms end. In adults, fever occurs rarely. The cold is contagious during the first three days of symptoms.

FLU SYMPTOMS

The Influenza virus causes the flu. It presents a richer clinical picture than the common cold, with high fever, body aches, headache, malaise, loss of appetite, sore throat, and cough. In the flu, symptoms usually appear suddenly, unlike the cold, where they appear little by little. Cough and fever are early symptoms.

The mode of transmission is the same as the cold. The length of illness can be up to 2 weeks but generally lasts 4 to 7 days. The time in which the patient remains contagious lasts 1 to 2 days after the resolution of the fever.

The flu also has a higher rate of complications such as pneumonia caused by influenza itself or by opportunistic bacteria, which take advantage of the patient's weakened state to attack their lungs.

Both the common flu and Influenza A (H1N1) present similar clinical symptoms and complication rates, making it impossible to distinguish without laboratory tests.

Apart from the flu vaccine, there are previously particular medications for influenza. When indicated, there must be administered within the first 48 hours of the illness. The best known is Tamiflu. The specific treatment is indicated for children, the elderly, and people with compromised immune systems. Tamiflu does not cure the flu immediately, but it greatly shortens its duration and helps prevent complications.

SIGNS OF FLU SEVERITY

Signs of flu severity are:

• Difficulty breathing.

• Chest pain to breathe.

• Low pressure.

• Changes in consciousness

• Disorientation.

• Persistent vomiting

PREVENTION

The common cold and flu are extremely infectious infections. When you live in the same house as someone infected, it is almost impossible not to contact the virus. Some tips on how to reduce the risk of transmission:

• Avoid close contact with contaminated people (at least 2 meters).

• Avoid direct contact of the hands with the eyes and mouth before washing them.

• Wash frequently hands with soap and water (or appropriate alcoholic solution).

• Avoid staying in environments with little air circulation and with many people.

• Older people should be vaccinated annually.

Does A Healthy Ketogenic Diet Exist, Or Is It Just A Myth?

Keyword: Ketogenic Diet

When the world is raving about health and fitness and losing weight, the keto diet is gaining enough names. Many people are positive that a ketogenic diet is helping them healthily lose weight. The keto diet's main deliverable is that it gives you a healthy weight loss and not the one that makes you lose your muscle mass altogether.

What is the keto diet?

It is the diet that helps the body releases the ketones in the bloodstream. Most of the cells prefer using blood sugar that comes with carbs as the main energy source for the body. In the absence of this sugar from food, our bodies start breaking the stored body fat into molecules known as ketone bodies. This process is called ketosis. Once you reach this state, your body cells will use these ketone bodies to produce energy until we start having carbs again.

Is the ketogenic diet healthy?

There is solid evidence that shows that the keto diet has helped reduce seizures among children and is as effective as medicine in some cases. It helps in several brain disorders too. Weight loss is still the basic reason why people use the ketogenic diet. There is great evidence that shows a fast weight loss in people who go on the keto diet. The difference in weight loss is very apparent at the start of having thisdiet. This diet also improves blood sugar control in patients having type 2 diabetes.

Should I start having a keto diet for weight loss?

A keto diet can prove to be an interesting alternative to deal with many conditions,improving the speed of weight loss. Though it is quite hard to follow, it may be heavy on fatty, salty, and processed foods. The long-term effects of the ketogenic diet are still unknown, but it shows sudden good results. The change that one embraces following this diet leads to fast weight loss and a lean figure. If you wish to lose weight, then try moving towards sustainable and long-lasting changes in your life.

What should I have in a keto diet?

Start having fresh, healthy, and colorful fruits and vegetables proven to give many health benefits. Natural sources of food items without carbs are the main thing to have in a keto diet. You can start having the following food items to begin with:

- Seafood

- Low carb vegetables

- Cheese

- Avocados

- Meat and poultry

- Eggs

- Coconut oil

- Plain greek yogurt & cottage cheese

- Olive oil

- Nuts and seeds

- Berries

- Butter and cream

- Shirataki noodles

- Unsweetened tea and coffee

- Olives

- Dark chocolate

- Cocoa powder

Apart from these, you can take the keto supplementswith the nutritional value equal to these food items. The ketogenic diet may achieve ideal weight, blood sugar management, and improved overall health. The good thing is that this diet allows you to eat many tasty, nutritious, and versatile foods that let you also stay in your carb range. You need to eat keto-friendly food items regularly to achieve maximum benefits.

Effects of anxiety and stress on blood pressure

Anxiety is a negative emotional state that arises in uncertain danger situations and manifests itself in anticipation of unfavorable development of events.

Anxiety can lead to a sharp rise in blood pressure, but this condition does not cause persistent high blood pressure. However, if episodes of anxiety occur frequently, they can increase the likelihood of developing hypertension.

This question also touches on the effect of stress on blood pressure. When people are in a stressful situation - say, speaking in public - the body responds by increasing the secretion of epinephrine (adrenaline) and cortisol, often called stress hormones. These hormonal surges can lead to high blood pressure, faster heart rate, and narrowing blood vessels. When the stress state ends, the system gradually returns to its original level, and the blood pressure returns to normal. As discussed above, frequent, temporary spikes in blood pressure can have adverse effects similar to persistent high blood pressure.

How to deal with stress

• Do not abuse alcohol or food. Some people may feel that alcohol or food can calm a person and relieve stress. But the opposite is happening.

• Stop smoking. In addition to the fact that smoking itself is a risk factor for hypertension, nicotine, which enters the bloodstream, causes stress symptoms.

• Exercise regularly. It has been proven that aerobic exercise promotes endorphins' release into the bloodstream - natural substances whose effect is associated with pain relief and mood improvement.

• Try to relax for a while daily.

• Take proportionate responsibility. Do not take on those things that you cannot cope with.

• Reduce the causes of stress. Many people believe that life is full of things to do, and time for them is short.

How to reduce stressors

Although it is impossible to completely free life from stress factors, you can reduce their harmful effects on the body:

• First, identify the stressor itself, what leads to stress.

• If changes are taking place in your life, try not to change dramatically. Try, if possible, for a while to do the usual things that you liked to do.

• Learn to manage your time correctly and effectively.

• Try to do one thing for a certain period, do not grab onto everything.

• If you feel a "rush" of stress, take a break. Relax, relax.

How to learn to relax

Relaxation is more than just sitting on the couch and leaning back. Relaxation should be active! Relaxation should include both body and soul.

Deep breathing. Guess that in your stomach, you have a balloon. Inhale the air as if filling this ball. Then exhale the air, emptying the ball. With each slow breath, you will relax more and more.

Relaxation of muscles. Turn your heeds to your breathing and yourself. Take a deep breath several times, exhaling slowly. Mentally "walk" through your body. Pay attention to the stress areas. Relax your muscles. Slowly turn your head to the sides once or twice. Roll your shoulders back and forth. Then breathe deeply again. You should feel relaxed.

Psychological relaxation. This is also a critical moment of peace. Learn to imagine yourself in pleasant places, be it a quiet forest, calm sea, or mountains. This allows you to relax.

Relaxing music. Find quiet, calm instrumental music in a store or on the Internet. There is currently commercially available music specially created for this purpose.

If you don't sleep well, what to do

• Make the place where you sleep comfortably: a comfortable bed, pillow, and blanket.

• The bedroom should be calm, quiet, and dark.

• Try to only sleep in your bedroom. It is not recommended to watch TV there, work at a computer, etc.

• Avoid excessive sleep during the day. If you are used to sleeping longer during the day, then set the alarm to sleepless.

• If possible, listen to quiet relaxing music before bed.

• Never take sleeping pills without a doctor's prescription.

• Don't drink coffee or tea before bed.

How to think positively and eliminate stress

Positive thinking and self-esteem are great protectors against stress. They help you see stress not as a problem but as a situation. Remember the saying - if you cannot change the case, then change your attitude towards it. Try to find something positive in every negative problem.

Enemies of slimness: poor eating habits

Why do people gain excess weight? If you do not consider various diseases, then, most often, improper eating habits become the cause. It is enough to convert some of them, and the weight will start to decrease. But you need to remember that they do not appear in one day, and you should not tackle the change at once. Working out one habit per week is enough. In this article, we will tell you about the main "pests" on the way to a slim body and consider how to deal with them.

Habits harmful to slimness

Late dinners

Nutritionists, in one voice, advise not to eat after 6 pm, but only if a person goes to bed at one or two nights, then by this time a wild hunger seizes him, and he can easily break loose. In fact, everything is simple. After 6, you can eat, but you need to observe the interval between the last meal and bedtime, at 3 - 4 hours. If you take the example above, then dinner can fall on 9-10 pm. Of course, it doesn't have to be very heavy. It is advisable to give preference to protein foods, such as cottage cheese or chicken breast.

If a person works until late, and when he comes home quickly dines and falls asleep exhausted, you should think about preparing food in advance, which you will need to take with you and have dinner at the specified time. Yes, it's unusual, in some cases even uncomfortable, but is it harder than carrying a dozen or two extra pounds?

Infrequent meals

Very often on the weight loss forums, you can read the following: I limit myself to nutrition all day, I don't eat anything, and in the evening, I break down. Of course, there will be breakdowns because the body is under stress all this time, hunger grows, and control over itself is lost. In this case, the only way out is fractional nutrition. It is advisable to divide the entire diet into five meals: breakfast, two snacks (a couple of hours before lunch and a couple of hours before dinner), lunch, and dinner. At the same time, breakfast should be the densest; snacks can consist of a small amount of food with a calorie content of no more than 150 kcal, a moderate lunch, a light dinner. It only seems difficult, but already in the first days, all the benefits of this method are noticeably noticeable. The body will always be full, and there will be no harm to the figure for sure.

Sweet drinks

Many people think it is normal to drink juice or a sweet carbonated drink when they are thirsty. It's important to remember one simple rule: any liquid that contains calories is food. If you are thirsty, then you need to satisfy this need and not feed the body. By the way, sugary drinks by no means reduce thirst, and many, on the contrary, cause it even more. So it turns out that losing weight can drink juice all day, thinking that it is useful and will not harm the figure, and then wonder why the weight stands still or is added.

Seizing problems

Stress, depression, anger, boredom, laziness, dissatisfaction, loneliness, fatigue are the causes of excess weight if a person does not know how to deal with them other than food. In fact, there is nothing easier than relieving stress with food, which is a very affordable source of pleasure. Moreover, most people have problems with being overweight for this very reason. It is important to understand that if you do not learn to respond to your internal problems differently, then no diet will help because you need to fight not with the consequences but with the cause. In this case, salvation will only be psychological work on oneself:

• Recognition of one's problems

• Responsibility for one's actions then for other sources of return to a normal state

For example, Let's say that every evening, coming home from work, a woman experiences irritation and anger. From the doorway, she sits down at the table and begins to sweep away everything. In this case, you need to find another way to remove this condition. You can take a bath with aromatic foam, relax for half an hour, do yoga for 15 minutes. Only the chosen activity should bring just pleasure and not provoke even more.

Of course, the habits described above are by no means all but basic. You can deal with your habits with introspection, just do not forget about honesty with yourself. Losing weight is easy. The main thing is to have a strong desire to do it and not tackle everything at once. Slimness begins with small daily actions in the right direction.

Cardiovascular disease is one of the most important health problems in our Western culture. Unfortunately, the number of people affected increases every year. Still, few people worry about getting a good diet to prevent and prevent heart disease from progressing. Still, on the contrary, they eat worse and worse, and the heart suffers.

According to Dr. Willett, president of the Harvard School of Public Health, "a good diet is much more powerful than heart medications." Statins, the most effective drugs for reducing heart disease, only reduce the risk by 25 to 30%. At the same time, studies have shown that up to 70% of heart disease can be avoided with a proper diet. With the advantage that food does not have side effects like drugs.

Why do you have to eat more fruits and vegetables to take care of your heart?

Eating green helps to have a healthy heart, but there is still more. If the heart has already gotten sick, you should continue eating fruits and vegetables every day.

In the journal Circulation, a study published, a 35% lower risk of dying from a heart attack or stroke, people who eat a diet rich in vegetables, fruits, and fish have a 37% lower risk of heart failure. Healthy Companies proposes these ten key foods to improve heart health and reduce the risk of cardiovascular disease:

ORANGES.

They reduce blood pressure, cholesterol, and heart failure. They provide pectin, a soluble fiber that acts like a giant sponge, soaking up cholesterol from food and blocking its absorption. They are rich in potassium, a mineral that helps counteract the salt in foods and keep blood pressure under control. And according to new research, citrus pectin helps neutralize the damaging effects of the protein galectin-3, which is increased in 30% of people with congestive heart failure, causing scarring of heart tissue and cardiac fibrosis.

COLES.

The cabbage family is very diverse and full of heart-protective nutrients in fiber, folic acid, potassium, and vitamin E. protection against early atherosclerosis. They also provide lutein. And they are rich in sulforaphane, a very interesting sulfur compound that stimulates the production of enzymes that protect blood vessels and acts as an insulating Teflon layer that prevents atheroma plaques from adhering to the arteries.

Garlic and onion.

They reduce arterial tension and plaque. Research suggests that garlic helps control hypertension. It also acts on an enzyme called angiotensin, which constricts blood vessels. The onion also has a protective effect on the heart. It thins the blood and balances the cholesterol, especially the raw onion.

RED WINE.

Increases good cholesterol or HDL and thin the blood. IT helps HDL cholesterol to prevent atheroma plaque and keep arteries clean and flexible. Several beneficial substances have been found in red wine, the best known of which is resveratrol. This powerful antioxidant protects and rejuvenates cells. It also has polyphenols that help keep blood vessels flexible and reduce blood clots' risk.

DARK CHOCOLATE.

Reduces hypertension. Pure cocoa is very rich in flavonoids, plant substances that improve blood vessels' flexibility. It contains large amounts of plant fiber and magnesium, Despite its high-calorie value, making heart health a great combination.

SARDINES, HERRINGS, and ANCHOVIES.

They lower triglycerides and increase HDL cholesterol. The famous omega-3 fatty acids are very abundant in cold-water fish, which assimilate them from the microorganisms with which they feed and store them in their fatty meat to protect themselves from the cold. The results of omega-3s on heart health are extensively explained. They reduce triglycerides, improve levels of good cholesterol, prevent cardiac arrhythmias, and reduce inflammation.

VEGETABLES.

They reduce blood pressure. Legumes are not only low-fat foods rich in plant protein and fiber. They also provide folates. But legumes are very good for the heart because of their mineral content, such as magnesium and potassium. A slight magnesium deficiency can cause cardiac arrest, acts as a muscle relaxant, and reduces hypertension. Potassium helps counteract the harmful effects of salt on blood pressure.

NUTS.

They reduce arrhythmias and bad cholesterol or LDL. Nuts are heart-healthy due to their high content of plant sterols that reduce the absorption of cholesterol from the diet and their richness in unsaturated fats that help the liver produce less LDL cholesterol and HDL.

EXTRA VIRGIN OLIVE OIL.

It balances cholesterol levels, thins the blood, and reduces blood pressure. Olive oil contains a monounsaturated fat called oleic acid, which controls blood clotting, prevents thrombi formation, and balances cholesterol and triglyceride levels. It also has an indirect effect on the heart since olive oil is a powerful anti-inflammatory that helps keep the joints flexible and prevents pain from osteoarthritis and arthritis.

POMEGRANATES, EGGPLANTS, APPLES, and BANANAS.

Pomegranates are very rich in antioxidants and contain a very interesting enzyme because they can prevent the oxidation of bad cholesterol or LDL; when it oxidizes it, It gets stuck in the arteries. Atheroma can start to form plaques. Eggplants are vegetables that act ?? trapping ?? saturated fat and cholesterol. Apples are one of the most natural fruits to find and have more valuable qualities for the heart, balancing blood cholesterol and triglyceride levels and reducing hypertension, and maintaining the flexibleness of the arteries, the huge amount of pectin fiber and flavonoids in them.

PREVENTION.

In summer, the heat can aggravate circulation problems, especially in people with poor venous circulation, varicose veins, and fluid retention. With rest, there is also a rebound effect in highly stressed people with cardiovascular problems. The sudden stop of the accelerated work rhythm can trigger a stroke or a heart attack, although it seems a contradiction. Any strange symptoms, dizziness, arm pain, confusion, headache, or chest pain, go to the emergency room without delay.

How to lose weight with diabetes?

It is very important for diabetics to maintain their weight within the established physiological norm, based not only on aesthetic considerations but also on their health in general. If glucose metabolism is impaired, the diabetic person will begin to gain excess weight, which in turn will adversely affect his health, but may also lead to the progression of the disease. To avoid such troubles, it is possible and necessary to lose weight in diabetes - of course, within reasonable limits and subject to certain conditions!

What should you pay attention to?

Recommendations for people with type 1 and type 2 diabetes may differ slightly - this is because the function of the pancreas, which is responsible for the production of insulin, is completely lost in the first type, while in the second type, it remains partially preserved. As a rule, diets for type 2 diabetes are characterized by a more gentle regimen and some restrictions on the duration of their adherence.

With type 2 diabetes mellitus, the change in diet should occur gradually, and the refusal to use any particular food products must certainly be smooth. Meals must be balanced, with a minimum amount of carbohydrates (however, it is by no means possible to completely abandon them and from fats - they are also necessary for the full functioning of the body!) And certainly enriched with fiber and various vitamins. And with both types of the disease, in no case should we forget that diabetics are strictly forbidden to resort to fasting for weight loss!

Why do diabetics gain weight?

The main reason for this situation is a violation of the processes of proper utilization of glucose, in which it is converted into fats with glycogen. That is why, with type 2 diabetes, it is important for everyone who wants to lose weight to try to create the most favorable conditions in their body that will facilitate better utilization of glucose coming along with various food products. Suppose fatty tissue continues to accumulate in the abdominal wall. In that case, this will adversely affect the production of insulin, which will greatly contribute to the disease's progression.

Obesity in combination with diabetes is an extremely unpleasant and even dangerous thing because such a combination can be fraught with the appearance and subsequent development of complications that are dangerous to health and life, such as thrombophlebitis and coronary heart disease, and hypertension. That is why it is very important to avoid gaining extra pounds!

First type

Glucose is considered the main source of energy in the human body; however, in type 1 diabetes, this hormone is not produced even in the smallest volumes, which in turn inevitably entails a violation of the processes of its utilization. As a result, the body gradually begins to look for alternative sources of vital energy for it, and in this case, two types of tissues will act as these at once, namely muscle and adipose tissue. This fact is sometimes caused by a rather sharp getting rid of excess weight in type 1 diabetes. Nevertheless, even despite the weight loss, this category of people still needs to follow certain recommendations that provide for the exclusion of sugar-containing products, excessively spicy, fatty, smoked, or fried foods from their menu, and also not carrying anything good alcohol. People with type 1 diabetes should not contain potatoes, bread, various cereals, sweets, and fruits. But fish with meat, eggs, mushrooms, and vegetables should be on the menu as much as possible!

Second type

Diets intended for weight loss of people with type 2 diabetes are characterized primarily by a decrease in the daily menu's calorie content. You should try to eat at the same time, if possible, and ideally should be done four to five times a day, eating fractionally, that is, in medium-sized portions (as a rule, their weight ranges from two hundred and fifty to three hundred and fifty grams). As for the last meal, it should take place at least two hours before bedtime.

With type 2 diabetes, the diet must include fiber-rich vegetables and fruits literally. But the consumption of foods rich in simple carbohydrates must either be reduced to a minimum or completely eliminated. There are also such products, the use of which is under an absolute prohibition - these are rich or puff pastries, too fatty meats or fish, as well as sugar and absolutely any carbonated drinks.

What else is important to consider?

In no case should you discount such an important factor as sleep - with diabetes, both women and men are advised to sleep at least eight hours a day!

The daily volume of consumed water should be in the range from one and a half to three liters (a more accurate volume is determined based on body weight and age), and the most optimal drinking water temperature, in this case, is considered to be the range from thirty-three to thirty-five degrees.

Among other things, diabetics need to try to replenish the deficiency of some trace elements and vitamins - this is not difficult to do with the help of special pharmacy multivitamin complexes. Especially valuable in this regard will be succinic and alpha-lipoic acids and manganese with magnesium and vitamins A, C, H, E, B1, B6, and B12.

As for the various diets, a low-carb diet has proven to be the most effective in diabetics and for both types. This is, perhaps, the most optimal and effective diet today in terms of losing extra pounds while avoiding any harm to the body.

Despite the fact that diabetes and excess weight are interconnected, in general, there is absolutely nothing unrealistic about losing weight in diabetes mellitus - a balanced diet may well help in maintaining weight even with rather serious metabolic disorders. So do not despair, and everything will work out!

The human eye weighs 8 grams. But saving that precious 16 grams sometimes takes a lot of effort. Most people need to follow straightforward hygiene rules for a long and happy vision, which we will talk about today.

Do not close your eyes when you wash! Water should fall not only on the eyelids but also on the eyes.

We wash our faces according to science. Eyecare is primarily the prevention of infectious diseases.

How to properly clean your eyes?

· To wash hands.

· You can wash your eyes with clean running water or a decoction of chamomile, mint, sage.

· When washing, you do not need to close your eyes tightly; water should fall not only on the eyelids but also on the eyeballs!

· Dry with an individual towel.

· You can also wipe your eyes with a cotton pad moistened with water or a decoction of herbs. The direction of movement is from the temple to the inner corner of the eye. There is a separate cotton pad for each eye.

We do not harm ourselves with makeup. The first main rule is not to go to bed with makeup. Cosmetics can clog the sebaceous and lacrimal glands, irritate the mucous membranes, and lead to inflammation. Also, use cleansers intended for the eyes, do not use other people's cosmetics, and regularly wash brushes and sponges. We are distracted from the screen. Yes, yes, as my grandmother advised. Fifty minutes of work - 10 minutes break for looking out the window. The gaze needs to be focused now on distant, then on near objects. You can also close your eyes and massage them easily. The task is to relax as much as possible. The distance from the smartphone to the face must be at least 40 centimeters. We don't sit in the dark. In the twilight, the eyes will dry, the eye muscles will overextend. If the light is too bright, your eyes get tired quickly. There should be an additional lamp at the workplace - on the left. We wear sunglasses. To prevent ultraviolet rays from damaging the retina. Glasses help lessen eye strain and guard against wind and dust on a bright day. We protect our eyes from injuries, bruises, foreign bodies. It is important to observe safety precautions, use safety glasses at work in hazardous conditions, and practice extreme sports. We moisturize. Room temperature comfortable for the cornea is 18–22 ° С and humidity 45–60%. For dry eyes, moisturizing drops can be used.

We do not ignore the doctor. If there are no vision problems, you need to go to an ophthalmologist for prophylaxis once a year. For those who wear glasses or lenses - for the selection of correction means. And suppose you notice that your vision has deteriorated.

In that case, discomfort appears as a feeling of sand in the eyes and other symptoms. You should not delay going to the doctor or self-medicate but undergo a vision diagnosis.

Useful gadgets for the eyes

Gadgets can not only harm vision but also work to preserve it. Let's talk about some of the modern eye helpers.

Use the offer store on your smartphone. There will be helpful to things for your vision.

1. Massage glasses. Manufacturers promise that they will improve blood flow in the eye area, tone muscles, and normalize eye pressure.

2. Relax glasses will help relieve eye fatigue, relax the eye muscles.

3. Training glasses, perforating. Thanks to the holes, they do not allow the eye muscles to atrophy. They train them.

4. Programs with complexes of useful exercises for the eyes: Eye Corrector, Vision +.

If you wear contact lenses:

• do not use lenses for more than 19 hours;

• do not sleep with lenses;

• do not swim in lenses;

• wear lenses according to the manufacturer's instructions and doctor's recommendation;

• Give up lenses if you catch a cold when the body is weakened and dehydrated - during these periods, the eyes dry out anyway, opening the way for infections.

If you wear glasses:

• use glasses of actual diopters;

• keep the lenses of your glasses always clean;

• Change glasses every 2-3 years - scratches on the glasses harm your eyes.

Have a positive effect on eye health:

• balanced diet;

• rejection of bad habits;

• adherence to the daily routine;

• full sleep;

• Eye gymnastics.

If you have any questions about eye hygiene, please contact our specialists or ask them for a consultation with an ophthalmologist.

Papaya: Benefits of Papaya

Although papaya is a very exotic, tropical fruit, most of our compatriots are still familiar with its taste. Central America is considered the birthplace of this fruit. Still, today papaya has been learned to grow in almost all tropical countries. Papaya is quite popular and is known as a juicy and tasty fruit. Still, not many people know that this fruit is very tasty and very useful.

Nutritional composition

Papaya, like all light yellow and orange fruits, is high in beta-carotene. Also, papaya contains a lot of vitamins B, C, folates and flavonoids, and minerals. This fruit also contains vitamin A, which acts as an effective antioxidant. In addition to soluble fiber and digestive enzymes, papaya also contains potassium, magnesium, and pantothenic acid.

Health benefits of papaya

Actually, the beneficial properties of papaya are due to such a richest nutritional composition. For example, a combination of the nutrients above can help improve cardiovascular health and reduce cancer risk. The enzyme papain is often used to treat sports injuries and allergies. Also, it breaks down non-working proteins and removes dead skin cells. There is very little sugar in the fruits of this fruit. Therefore it is perfect for diabetics. Regular consumption of papaya is an excellent prevention of diabetes and atherosclerosis. Plus, there are only about 40 calories per 100 grams of papaya, so this low-calorie fruit can be a great dessert for men and women on a diet.

Not only fruit but also juice

It is difficult to list the beneficial properties of papaya and the beneficial properties of the juice made from this fruit. Thanks to the same enzyme papain and many of the enzymes chymopapain, papaya juice has anti-inflammatory properties. Freshly squeezed papaya juice is an excellent healing-accelerating agent that helps heal burns and other injuries. The antioxidants in the juice, vitamins A, C, and E, are also effective against internal and external burns and inflammation. It is especially useful to drink papaya juice in asthma, arthritis, rheumatoid arthritis, osteoarthritis. For non-smoking men and women who are often in the company of smokers, the following fact should be interesting - papaya containing a lot of vitamins A helps reduce the harm from secondhand smoke. Papaya - beneficial properties for your skin. Perhaps the most important beneficial property of papaya is the very low sodium content, which causes low retention of fluids in the body. The result is perfectly hydrated skin. Papain is useful for removing dead skin cells - dry and sore skin becomes healthy naturally, which is especially beneficial for women who want to look good and young. Do not throw away papaya peels either - it is better to put them on your face. Leave it on for no longer than 5 minutes and rinse off with cold water. Acids contained in papaya peel are an auxiliary substance that stops skin aging. By the way, it is the acids that explain the somewhat sour taste of the fruit. If you mix papaya pulp with milk, you get a very good face mask that renews the skin and balances its color. A mixture of papaya pulp and honey is very good for moisturizing the skin. In short, papaya is an almost irreplaceable fruit for women.

Injury treatment and overall benefits

Athletes are well aware of papaya's benefits since papaya pulp is the most effective remedy in the treatment of sports injuries, especially knee injuries. This fruit is indispensable for external damage, abrasions, and scratches. Also, this tropical fruit has general tonic properties. It perfectly invigorates and gives strength to the body, so enjoying this fruit is useful even if, thank God, you are not injured or sick. Caution! Papaya is a fruit that should only be eaten when fully ripe. An unripe fruit contains milky juice, which is poisonous and highly harmful to the human body. Therefore, if you get an unripe papaya fruit in your hands, just put it in the refrigerator and leave it to ripen to a beautiful yellow rind. Be healthy!

Premenstrual syndrome (PMS) is associated with menstruation, which is the cause of all mood changes in women or even denies its existence. Let's find out where it is and where it lies. PMS is a myth to justify irritability and lousy mood in women. No, there is a PMS. This is a complex set of symptoms that occur a few days before your period. Ancient doctors also mentioned the "painful condition" of women before menstruation.

For the first time, from a scientific point of view, the cause of premenstrual dysfunction was described by gynecologist Robert Frank. In his work "Hormonal Causes of Premature Stress," he even named the cause of poor health in women - changes in hormonal balance. True, of all the expressions of PMS, it focused only on behavioral changes.

Twenty years later, two English doctors, Katherine Dalton, and Raymond Green published an article in which "prenatal syndrome" first appeared. In doing so, the researchers looked not only at the behavior but also at the physical symptoms. PMS has over 150 possible impressions. In addition to emotional instability, these include breast tenderness, bloating, swelling, loss of appetite, migraines, nausea, and even heart pain.

Hormonal fluctuations cause PMS.

There are quite a few hypotheses for this phenomenon, but the hormonal theory is central.

It has been established that in many cases, the "culprit" of severe PMS symptoms is increased levels of the hormone prolactin. Its production increases towards the end of each cycle. But if a woman's prolactin level is increased initially, then at the end of the, process her concentration will be so high that it begins to affect a woman's well-being.

It is caused by hyperprolactinemia (increased levels of prolactin in the body), emotional instability, uncontrolled appetite, fluid retention, star glands, and lower abdominal pain. Also, overproduction of prolactin reduces the production of another hormone, progesterone, which, in addition to obvious PMS, can interfere with menstruation and disrupt the reproductive system. In this case, complications related to pregnancy and even abortion are possible.

Non-hormonal agents such as progesterone may help normalize prolactin levels.

Studies show that taking Progenote effectively lowers prolactin levels, relieves PMS symptoms, and normalizes dizziness.

According to the results of a recent study, in women with hyperprolactinemia and cycle disorders, after three months of pregnancy, 85.2% of patients showed a significant reduction in PMS symptoms and improved their condition.

With PMS, it's best to skip sports activities.

PMS and menstruation are not contraindicated in sports. In contrast, physical activity improves blood circulation and reduces discomfort. And during exercise, the body produces endorphins, or pleasure hormones, which help you avoid a bad mood during PMS. Certain foods relieve PMS. Yes, it is. Food can relieve unpleasant conditions, normalize the cycle and cope with painful sensations.

Here are some tips to help you get through PMS and your period more easily:

Introduce B vitamins into the diet.

It has been proven that some B vitamins, in particular riboflavin (B2) and pyridoxine (B6), help relieve depressive symptoms in the second half of the cycle. Fish (especially salmon and tuna), green peas, buckwheat, oatmeal, chicken, beef liver contain these micronutrients.

Eat more foods with vitamins C and E.

Eating foods rich in vitamins C (rose hips, citrus fruits, bell peppers, etc.) and E (nuts and vegetable oils) normalize the menstrual cycle and have an anti-inflammatory effect, reduces muscle cramps.

Eat more fiber.

Research shows that a low-fat, high-fiber diet can reduce the unpleasant manifestations of PMS. Sources of fiber include fruits, vegetables, beans and legumes, and whole-grain loaves of bread. Eat foods with zinc and magnesium. Eating magnesium-rich foods can help reduce irritability, improve sleep, and reduce PMS swelling. Beans, green apples, spinach, and bell peppers are rich in magnesium. It has also been shown that women with PMS have lower levels of zinc in their bodies. Lack of this mineral is associated with mood changes, depression, menstrual cramps.

Try supplements with sacred vitex extract.

Studies show that taking this herbal extract can help alleviate or eliminate PMS symptoms. One recent study found that after supplementation with sacred vitex extract, a third of women were completely free of PMS symptoms, and 57% of women reported significant improvements in their condition.

Coffee and chocolate make PMS worse.

Unfortunately, it's true. Although caffeine cravings can often be increased with PMS, it is best to cut down on any form of caffeine, including chocolate, coffee, and cola. The fact is that the constituents of caffeine, xanthine’s, act on the estrogen receptors in the mammary glands, causing an increase in their size and sensitivity. Also, caffeine contributes to fluid retention in the body, which provokes swelling and pulling pains in the lower abdomen.

Seven healthiest vegetables and fruits for skincare in summer

You certainly know that eating fresh fruits and vegetables brings tremendous benefits to the body. Have you ever thought that the same fruits and vegetables can make you more beautiful and well-groomed if you use them to create masks, scrubs, tonics? The advantage of such cosmetics is undeniable because they are made from fresh fruits and vegetables, do not contain any preservatives, or dyes, or other chemical ingredients. Skincare with summer vegetables and fruits is a pleasant and useful bonus from everyone's favorite season - summer!

Strawberry

The easiest way is to crush a few ripe strawberries and mix them with one tablespoon of sour cream or kefir. Apply to clean skin of the face and neck, lie down, relaxing, for 20-25 minutes, and then rinse with warm water and apply the cream. This mask is suitable for dry skin: option - strawberry puree mixed with egg yolk. And for recipes for oily or normal skin, mix strawberries with oatmeal, crushed oatmeal, or wheat flour. The same masks can be made from currants and raspberries if you are not allergic to these berries.

Grapes, plum

These berries perfectly cleanse oily skin and also nourish it. Take a tablespoon of plum or grape pulp and mix with one beaten chicken protein. Fifteen minutes after application, the mask should be washed off with cool or room temperature water.

Another good news: constant exposure to grape juice smoothes wrinkles! To achieve the effect, simply cut the grape in half and slide the slice along the massage lines. Do this a day two to three times.

Young cabbage

Fresh cabbage is good not only in a salad but also as a face and neck mask. It needs to be crushed, diluted with whipped protein, and applied for 20 minutes. Rinse off with warm water. The mask tones well give a fresh, healthy color, relieves acne and comedones.

Pear

Grate a small fresh pear on a fine grater, add a couple of tablespoons of kefir or yogurt. This mask is ideal for oily skin. It is applied for 15 minutes and then washed off with cool soft water.

For sensitive skin, squeeze the grated pear pulp, remove the juice, and add milk powder to the "pomace" - "by eye." To prevent the mixture from getting too dry, dilute it with regular milk. Apply the mask to the skin, and after 10 minutes, gently wash off with a cotton swab dipped in parsley broth.

To achieve a rejuvenating effect, apply skincare with summer vegetables and fruits, namely the same pear. You will need one teaspoon of sour cream and olive oil, one tablespoon of starch. The mixture should be applied to the face and pressed on top of a peeled and thinly sliced ​​pear. Rinse with warm water after 15 minutes. The skin will visibly tighten and look younger.

Cherries and cherries

Cherry perfectly cares for oily and normal skin. Squeeze 2 tablespoons of cherry juice, add starch to make a gruel and apply it to your face. After 15-20 minutes, wipe your face with a swab dipped in soft cool water. This mask tightens the pores and makes the skin glow. A cherry mask is perfect for cleansing the skin. Add one teaspoon of honey and lemon juice to several crushed berries. After 15 minutes, wash off with cool water softened with lemon juice. Important! Don't forget that the acid found in all fruits requires the use of a moisturizer after the procedure.