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Healthcare

Nutrition for active people

Good sides of activity 

It is not without reason that it is said that movement means health increases the efficiency of the respiratory system, stimulates peristalsis of the gastrointestinal tract, positively affects the mood by release of endorphins and is a very important element in the prevention of many diseases, including cardiovascular system, obesity, or osteoporosis. Lack of movement causes a gradual decline in muscle mass. From the age of 25, it is 0.5 kg per year in favor of adipose tissue, which automatically reduces metabolism and promotes overweight. 

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Activity as stress 

It should also be remembered that any increased physical activity is nothing but stress for the body. The production of adrenaline and norepinephrine increases blood pressure, thus preparing the body for defense or escape. There is an increased and more effective use of nutrients, and therefore it is necessary to rationally provide nutrients and regulating substances, especially vitamin C, B vitamins or magnesium. 

The invaluable role of adaptogens 

Trendogens are becoming more and more popular in optimizing the effects of activity. These are active substances of plant origin that reduce the sensitivity of the body to stressful substances, while simultaneously accelerating the processes of body renewal. Adaptogens are found inter alia in such plants as 

mountain rosary, 

Siberian descent, 

chinese citrine. 

Athlete’s plate 

Increased physical activity requires additional food rations that meet the body’s needs. Depending on the type of activity, its intensity, regularity and duration, the energy demand may increase to 3500-6000 kcal per day, and in extreme cases up to 11000 kcal per day (average demand of a moderate person is approx. 2000-2200 kcal per day) ). 

Properly composed food ration of a person with high physical activity (eg athlete) provides the necessary nutrients in optimal proportions, so 75% of the portions are diversified carbohydrate products (cereals, sprouts, vegetables and fruits) and 25% differentiated high protein products (fish, poultry) , lean beef, low-fat dairy products, legumes, nuts, seeds – containing the same essential unsaturated fatty acids as well). 

Hydration is the key to success 

Water is an underestimated treasure, noticed when it is running out. Even a small dehydration of the body limits its efficiency and effectiveness, and also co-speaks for the appearance of fatigue, headaches, irritability, dry mouth, or ringing in the ears. A decrease in the exercise capacity is noticeable already at 2% loss of fluids, while a 5% loss can reduce productivity even by 30%. 

It is worth, in the case of high and regular physical activity (eg sports training), in addition to using traditional water, convince yourself of isotonic drinks, which properly selected composition provides better hydration of the body, supplementing the amount of electrolytes and carbohydrates, increasing efficiency and delaying the feeling of fatigue during exercise , which guarantees optimal use of individual possibilities. 

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You can read also: 10 nutrition principles that will change your life

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Healthcare

Why sport is health?

Physical activity is an indispensable element of a healthy lifestyle. On each side, we hear that sport is health, and its practicing positively affects our physical and mental well-being. Why is it worth doing sports? 

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The sedentary lifestyle causes us to move less and less. In the morning, get in the car parked right after our home, go to work, and then spend at least eight hours in the office, sitting at the desk. After work, back to the car and home. And then just relax in front of the TV or computer. This is the scenario of the day of most of us. We miss traffic! And we all know that Sport is health. Why is it worth cultivating? 

1. Physical activity positively affects the appearance of our figure. That’s why everyone who dreams about losing a few kilos, along with a proper diet, should also take care of the movement. Exercising, we burn fat tissue faster, we sculpt muscles and shape the figure. However, people with the right weight should not feel justified. Remember that depending on the choice of physical activity, we can lose weight or only shape the figure, improve posture or firm the body. It’s important to find the right sport for yourself. 

2. Regularly we strengthen our muscles and joints, thanks to which we will enjoy their fitness for many years. We have a better chance of being independent and independent of old age. 

3. We reduce the risk of civilization diseases in the future. Coronary heart disease, myocardial infarction, diabetes or obesity – these are just some of the diseases that we can avoid regularly by doing sports. 

4. Sport is an excellent method to get rid of stress, relieve accumulated tension and relax after a full day of work. An oxygenated, rested and regenerated organism will better cope with obstacles of a physical and mental nature. Outdoor sports, which provide us with beneficial contact with nature, may be especially relaxing. 

5. People who play sports are happier! During physical activity, our body produces endorphins, or hormones of happiness. Effect? Improving mood and fitness, not only physical. 

6. Increased physical activity also has a positive effect on our beauty. Sweating, we get rid of accumulated toxins from the body, and the regularly cleaned body functions and looks better. 

7. By setting ourselves successive goals in sport and gradually realizing them, we gain not only better and better physical condition, but also the feeling that there are no impossible things for us. We are strengthening not only physically, but also mentally! 

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You can read also: Top 5 supplements for athletes

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Healthcare

The impact of sport on well-being

Do you want to look at the world with optimism, gush energy and have a sense of success? Bet on sports. As it turns out, sport is not only about health. Regular physical activity improves well-being on a daily basis, influences the organization’s ability, shapes a strong will, and even increases the chance of success in professional life.

Why sport is health? 

Poles definitely see the health aspect of sport. More than half of the respondents participating in the study indicated an improvement in physical condition as the most important benefit resulting from practicing sports. For women, the advantages associated with appearance are particularly important – 33% of them appreciate the improvement in the appearance of the figure, and 26% weight loss. 

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But sport also affects emotional development. According to Poles, a regular movement improves the organization’s ability, shapes a strong will and perseverance in pursuing a goal. He also develops team values ​​- he teaches teamwork skills, healthy competition and fair play, responsibility for others, solidarity and facilitates making new friends. People practicing sport more often think that they have been successful in their professional life and declare a sense of self-satisfaction, fulfillment and satisfaction. Through physical activity, we learn to respond correctly to failures in the event of a loss, but also to the emotions associated with victory and success. Sport develops our horizons, and also gives the opportunity to meet new people and explore new places. 

If there are so many benefits to sport, why are not we moving so much? The report shows that for 61% of Poles sport still has a small role in life. Most often, low physical activity is justified by the lack of time, fatigue, sometimes also perceiving sports activities as boring and unattractive. From somewhere we know it? 

The old saying says if you do not check, you will not be convinced. Summer months encourage more activity – it is worth checking what benefits sport can bring to us and our loved ones. 

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You can read also: Sport and drinking alcohol