Healthcare Prevention Strengthen immunity

Warming and cooling products of the body

Chinese medicine divides food into chilling, cooling, neutral, warming and hot. The diet should be adapted to the climate in which we live, and the season of the year.The observance of this principle is to ensure health and proper body weight.

Chinese medicine presents the body as a microcosm filled with life energy, which gives strength and its proper circulation is a guarantee of health and vitality.” According to these beliefs, the balance between the element Yin and Yang in all areas of life, including nutrition, is crucial. there is also a division of all food products into warming and cooling body, and their proper consumption according to the followers of this philosophy guarantees health and proper body weight.

According to Chinese medicine, the diet should be adapted to the climate we live in. The climate zones are divided into hot, warm, moderate, cold and cold, similarly to the five categories food is divided into chilling foods – Han, cooling Liang, neutral – Ping, heating – Wen and hot – Re. Inhabitants of Poland live in a moderate cold climate, so they should eat warming and inert food, and avoid chilling and chilling products. In practice, this means excluding raw vegetables and fruits from the diet, as well as raw water .

According to Chinese nutritional recommendations, the menu should consist of 40% of lightly cooked and hot vegetables and fruits, 40% of cereal products and 20% of meat, dairy, fat and sugar. Meals should be compiled on the basis of an energetic breakdown of products hot products Yang and cold Yin remained in balance: Excess hot products (eg butter, smoked fish, onion, pepper, coffee, chilli) or cold (eg ice cream, cucumbers, tomatoes, lettuce, yoghurts, bananas, tofu) as a consequence it leads to disruption of energy balance and health problems.The meals should be warm, because the body does not have to use extra energy to heat them before digestion, thanks to which the internal organs do not cool down and are not deprived of life-giving energy.

According to Chinese medicine, the diet should be adjusted also to the season of the year.In winter, you should mainly eat warming and warming and neutral products, and in the summer warming, neutral and occasionally cooling. In cold months should be put on hot meals, mainly cooked, with the addition of warming spices, such as ginger, cloves, cinnamon, cardamom, nutmeg, vanilla, chilli, turmeric.In summer, two meals eaten during the day should also be cooked.


Warming spices recommended in the autumn and winter season

ginger Its sharp taste and lemon scent does not suit everyone, but it’s worth trying to convince him that it speeds up circulation, thanks to which it makes us warmer and effectively protects against infections. Chopped fresh ginger can be added to tea instead of lemon or to boiled water with a bit of honey. This mixture has a warming effect on the body and supports its resistance.

cloves They are ideal as an addition to coffee, tea, some soups and fit meat dishes.Ground cloves conquer the taste of gingerbread and cakes. They effectively fight free radicals and cleanse the body of toxins. Thanks to their bactericidal properties, they strengthen the immune system and fight infections.

cinnamon It inhibits bacterial growth, has antiseptic or disinfecting effect.A drink with a pinch of cinnamon effectively combats, for example, throat infections.It is an excellent source of manganese, iron and calcium.Perfectly underlines the taste of desserts, such as apple pie.It can be added to coffee or tea, as well as to meat dishes.

cardamon. Has a camphor scent and a distinct flavor.It has an anti-inflammatory effect on the respiratory system, it can inhibit the development of a cold if it is used at the first symptoms.It stimulates the appetite and soothes the nervous system.When added to tea or coffee, it not only improves their taste, but also neutralizes toxic ingredients.

Nutmeg Has a bittersweet aroma.It improves circulation and has a beneficial effect on digestive processes.Composes with meat dishes, pumpkin, béchamel sauce, and some seafood.

vanilla Perfectly flavors desserts, blends with fruits and cheese.Is a good stimulant and warming the body.In addition, it has a soothing effect on the nervous system.

chili This spicy spice, thanks to the capsaicin it has in its composition, acts beneficial to the immune system.It cleans the airways and warms up. Fits dishes made of beans, lentils, poultry, meats and also chocolate.

turmeric Its slightly spicy taste and spicy aroma are associated primarily with Indian cuisine.The dishes give golden color.Turmeric is perfect for lentil and bean dishes.It has a warming effect, thus stimulating digestive processes.


Warming diet in practice

The breakdown into five groups of food products is not scientifically confirmed and should not be taken literally. This can lead to some extremes, such as excluding raw vegetables from the diet, whose food brings only health benefits, provides fiber, antioxidants, vitamins and minerals. is to find an obese person with numerous diseases that would feed on, for example, a Mediterranean or vegetarian diet model. Of course, it is advisable to follow some seasonal recommendations, eat more cold products in the summer and hot ones in the winter, but daily nutrition should not be planned based on division of products according to their energy,

When it comes to meals eaten in the winter, the recommendations of Chinese medicine go hand in hand with observation and logical thinking .In the autumn and winter season, the body needs more energy to maintain proper body temperature, so it is advisable to eat meals served warm. The body does not consume energy at that time heating up the food in the stomach, and the warm dish raises the body temperature and postprandial thermogenesis, and hence, speeds up the metabolism.


Worth knowing

Excess chilling products and obesity

According to the followers of Chinese medicine, the excess of chilling and chilling products in the diet leads to the formation of mucus TAN, which is responsible for obesity and numerous diseases.TAN mucus is deposited in internal organs, causing, for example, gallstones and connective tissue, causing cellulite.According to this theory, the excessive consumption of raw vegetables and fruits, milk and eggs, mineral water or cold dishes is responsible for obesity and poor health.

There is no scientific evidence to support this theory.The only thing one can agree with is that obesity is answered by eating too much sugar included in chilling products.The fact that obesity comes from long-term hypothermia and the occurrence of TAN mucus, supporters of Chinese medicine are convinced, but scientists are not researching the causes of obesity and dealing with its treatment and prevention.

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Disease – when to work out and when to let go?

You’ve caught a common cold, have allergy or stomachache? In the majority of cases, a break in workouts will be the most reasonable, but it’s not always necessary. Find out when to unconditionally quit training and when to continue.


Runny nose

It may be a weak reason to get out of workout. We often hear about “checking the neck” at the moment when you make a decision to go or quit training. As James Johnson, a doctor from the medical center Elite Sports Medicine & Orthopedic in Nashville claims:


“If you feel the symptoms that are located above the neck – runny nose, gentle headache or sore throat, but you don’t have fever – you don’t need to quit training.”

However, it should be borne in mind that although in this case you don’t need to avoid overheating and sweating at the gym, experts recommend to decrease training intensity. “The effects of a very intensive and exhausting training may cause the drop of the level of immunity of our organism” – says Clifford Stark, who works in the center for sports medicine in Chelsea.

“When we are tired, we may more easily catch an infection and consequently – feel worse than before workout”. It is worth highlighting that despite the above reservations, studies proved that light training during these ailments is not unbeneficial to the organism.

Gastrointestinal problems

You’re not obliged to lift heavy weights at the gym if the last night you only lifted… glasses with alcohol. However, if your problems don’t result from the hangover, but you suffer from vomiting and diarrhea – you should definitely quit training. Exercises in such a state may contribute to deepening the symptoms and dehydration of the organism.

Remember that during intestinal diseases, you should take care of proper liquid supply and additionally drink electrolytes.

“A lot depends on the kind of infection you have” – says doctor Stark. If you feel that you are able to go to the gym and perform your workout – do it. However, you should definitely decrease training intensity or treat physical activity of that day as relax – go for yoga classes, for example.

You are not sure if you can work out?

If you feel tired but not as much to quit workout at the gym, you may apply a few tricks to do your workout and wisely take advantage of the activity.


Measure your body temperature to make sure you don’t have fever.

“Fever means that you organism is infected. If you expose it to additional burdens, you will only worsen your condition” – says Clifford Stark.


Decrease training intensity by 60%.

Exercises may shorted the time of your diseases, but exhausting workout may only deepen your state.


Make sure you are properly hydrated.

During diseases, it is recommended to supplement such vitamins and minerals as zinc, iron and vitamins D3, B6 and B12.


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Zinovoda and barberry – the roots of these plants are the source of a very helpful and highly pro-health substance called berberine. This plant alkaloid is considered one of the strongest natural supplements, and its healing properties have been appreciated centuries ago in traditional Chinese medicine

Representatives of the Berberis family, like barberry, once performed widely on the territory of Europe. It gained its notorious shrub when it turned out that it is the breadwinner, a pest destroying crops. For fear of the fate of their crops, the farmers began to exterminate the barberry massively. Their fate was different in Asian countries. In China, barberry was considered a plant with powerful healing properties. Today, its aesthetic values ​​are used throughout the world – it is grown as an ornamental plant, but the benefits of its health properties seem to gain more and more interest. The raw material that is used to obtain the active substance – berberine – is the root, leaf, fruit and bark of barberry. From the leaves, infusions are obtained, which were used already in the Middle Ages in diseases of the bile ducts and liver. Fruit that can be used to prepare preserves – jams, juices and syrups, besides containing numerous active substances, also have amazing nutritional properties. They contain vitamins C and E and act similar to vitamin P, which help in the fight against colds and flu. In addition, they are characterized by a significant content of valuable minerals, carotenoids and pectins – insoluble components of the plant cell membrane and constitute one of the fiber fraction.

Who is it intended for?

Berberine is credited with numerous activities, from antibacterial and antiprotozoal, anti-inflammatory to anti-depressant, and even – the ability to fight tumors. Therefore, in the Middle Ages, barberry extracts were a valued drug for anxiety-provoking diseases such as malaria and jaundice. The healing effect of berberine finds its application primarily in people who have problems with excessive levels of cholesterol and blood sugar. In addition, it can be used in gastric and cardiovascular problems. Studies also confirm the antiseptic effect of berberine when used in low concentrations.

Panaceum for diabetes and overweight?
The attention of scientists and doctors, however, attracts other properties of berberine. Dietary supplements that contain it turn out to have a powerful effect lowering blood sugar, slimming, and reducing cholesterol. This makes the barberry extract a serious candidate for a drug against diabetes. This is of great importance because the data on the increase in the incidence of this disease are alarming. Statistics show that until 2035, diabetes will affect up to 592 million people in the world. The operation of berberine is multidirectional. It reduces insulin resistance, promotes glycolysis, ie the breakdown of sugar in cells, reduces the amount of sugar produced in the liver, slows down the breakdown of carbohydrates in the intestines, and promotes the proliferation of beneficial bacteria in the digestive system

The action of berberine in the fight against diabetes
– reduces insulin resistance,

– modifies the intestinal bacterial flora and reduces the absorption of sugar in the gut,

– reduces the production of glucose in the liver,

A wonderful preparation?
In addition to the above-mentioned, documented action of berberine in the treatment of diabetes and in the fight against overweight, this compound also shows a number of other beneficial effects on the body:

Berberine can be successfully used as a supplement to improve cognitive functions and memory. It directly influences the work of cholinergic pathways and neuroprotective effects. This relationship restores the appropriate level of BDNF, the factor responsible for improving the work of existing neurons and supporting the aggregation and formation of new units, moreover, BDNF is responsible for the appropriate process of memory, especially long-term memory. Berberine also prevents damage to neurons in the case of limited blood flow in the brain areas, and thus a low supply of oxygen, characteristic for example in the case of blood clots, narrowing of the blood vessel walls or blockages of blood vessels. The documented neuroprotection of berberine after a stroke is probably associated with inhibition of caspase 3 and JNK kinase and activation of the Akt / GSK3β / ERK1 / 2 protein pathway.

Berberine has a very positive effect on the intestinal function and regulation of the intestinal lining. Damage to the lining of the intestine occurs in the case of leaky intestinal syndrome and autoimmune diseases. This disorder is also associated with abnormalities in the blood-brain barrier. Berberine limits the amount of inflammation by reducing the amount of TNF-alpha. In addition, berberine also buffers the level of pathogens in the gut and affects the production of more SFA – short-chain fatty acids that strongly affect the activation of AMPK kinase, which in turn stimulates the factor PGC1-alpha, one of the epigenetic elements affecting a number of important metabolic proecesses in the body .

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Vitamin D3

Vitamin D3 has been described in many publications. In recent years its deficiencies were constantly discussed, which are currently taking the size of epidemy, causing many long-term side-effects. It was concluded that the most effective way of increasing its concentration is supplementation. However, it turns our that this procedure requires proper support. Those who decide to supplement deficiencies of vitamin D should reach for supplements with vitamin D3 and K2.



The answer can be found in our article.

Vitamin D3 – the sunshine vitamin

For a few years, the majority of European countries have been fighting with the considerable lack of sun, not only in the period of winter months, but also during summer. Therefore, we more and more often hear about vitamin D3 deficiencies, which is synthesized in the deeper layers of skin, as a result of body exposure to sunrays.


Vitamin D3 influences almost 3000 genes, which play a key role in the human body. Moreover, it prevents many diseases, increases immunity and helps to maintain optimal state of health.


It was scientifically proven that maintaining its proper concentration decreases the risk of 16 kinds of cancer, including cancer of pancreas, lungs, ovary, prostate and skin. Daily supplementation with vitamin D3alleviates the symptoms of allergy, premenstrual syndrome, prevents atherosclerosis, diabetes and decreases blood pressure in people with hypertension. Moreover, this vitamin allows to avoid ailments and diseases of the nervous system (disorders of memory, depression, torpor, multiple sclerosis) and the skeletal and articular system.

Vitamin D3 and K2 only in tandem

Danish scientists from the University Hospital in Aarhus concluded that vitamin D3 taken with calcium considerably decreases the risk of bone fractures and mortality among seniors. However, calcium supplements should be taken not only with vitamin D3 but also with vitamin K2, as the former improves the absorption of calcium and the latter takes care to deliver it in the proper place.

Vitamin D3 and vitamin K2 cooperate with each other in order to produce and activate the protein GLA Matrix (MGP).

It is an important substance, which plays a special role in the cartilages and walls of blood vessels, inhibits artery calcifications and prevents stiffness and breaking of blood vessels.

Doctors say that vitamin D3 and K2 should constitute an indispensable duet in supplementation, as they collectively slow down the above processes, which cannot be done by sole vitamin D3. Moreover, by acting separately, vitamin D3 and K2may do more harm than good. Storing this calcium in the places, in which it is not necessary, it may stimulate atherosclerosis and increase the risk of excessive blood coagulation and heart attacks.

Maximal daily dose

There are many supplements on the market that combine the complex of vitamin D3 with vitamin K2. It is important to take care of proper doses of these vitamins provided to the organism. In case of vitamin K2, the application of 45-185 µg per day is recommended for adults. In case of higher doses, people who take antithrombotic drugs should pay special attention.

Generally healthy people should take an average dose of 150 µg per day.

The European Food Safety Authority established the maximal daily doses of vitamin D3 for healthy people, which are:

  • newborns and infants: 1000 IU / day;
  • children at the age of 1-10, 2000 IU / day;
  • children and teenagers at the age of 11-18: 4000 IU / day;
  • adults and seniors with appropriate body mass: 4000 IU / day;
  • obese adults and obese seniors: 10000 IU / day;
  • pregnant and breastfeeding women: 4000 IU / day;

It is worth remembering that when we reach for vitamin D3 in capsules, we should always combine it with vitamin K2 in the form of MK-7.

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Homemade isotonic drink

What to drink during training? Yes, ordinary water will be a good choice, but in the case of a lot of effort it is worth reaching for a larger caliber, i.e. an isotonic drink. Today, we’ll show you how it works and how to create it at home with just a few products. Get Ready!

Why is it worth to use isotonic drinks?
During training, when you pour out hectoliters of sweat, you lose not only water. Your body also loses electrolytes, minerals and vitamins. This is why sweat can leave white marks on your clothes. How to deal with the loss of these valuable ingredients? In a simple way – fill them with an isotonic drink. Although you have the perfect isotonics at your fingertips, and among the various flavors you can even pick, a quite effective isotonik also prepare in your own home.

What is an isotonic drink?
Isotonik is a drink that is designed to restore adequate hydration of the body. At the same time it is equipped with a similar number of molecules of constituent substances as body fluids in the human body. Importantly, isotonics most often contain also simple sugars with a high glycemic index, so they are not suitable as an ordinary drink, which will replace us every day with water. Due to the increased calorific value, they should be used during increased physical effort, as a form of quick delivery of energy injection. For isotonic drinks with a reduced sugar content, it is also worth to reach during hot weather when we sweat profusely.

A popular mistake is to confuse isotonic beverages with energy drinks. Although they have many common features, such as additions of juices, minerals or vitamins, they differ in composition and effect. Isotonic drinks are created only to hydrate the body and supplement depleted mineral, electrolyte and vitamin resources. Popular energetics also contain stimulants such as caffeine, taurine or guarana. Another significant difference is that they contain carbon dioxide, while isotonics used during training must be still.

Recipe for homemade isotonics
Only a few ingredients are enough to prepare home isotonics:

1. Water (mineral, spring or tap water): contains valuable minerals, including magnesium, potassium and calcium, is responsible for the transport of nutrients to the cells, participates in the processes of digestion and cleansing the body of toxins, and at the same time carries other substances, such as enzymes or hormones. Water is essential for life, therefore ensuring optimal hydration of the body is paramount.

2. Honey: although in the first place it is an excellent source of easily digestible carbohydrates, unlike sucrose (white sugar) it also contains minerals and vitamins. By adding it to cool or lukewarm water you will not lose these valuable properties, as is the case when adding honey to hot tea.

3. Kitchen salt: sodium chloride – a well-known kitchen salt, it is a rich source of sodium, which is the ingredient necessary for proper muscle work (no contractions) and the brain. Sodium binds water in cells and prevents excessive dehydration. Takes part in the water exchange process and raises blood pressure. It also prevents weakness and syncope occurring during prolonged endurance exercise.

4. Lemon: lemon juice will add a pleasant taste to your home isotonic drink, and also provide a number of valuable ingredients. Although the lemon is not, as is commonly thought, the queen of vitamin C, its share is extremely valuable. In addition, the lemon contains B vitamins, beta-carotene, magnesium, sodium, iron and limonene, a very strong antioxidant. Instead of lemon, you can also use orange or lime juice.

5. Mint: if you like, add it for taste. It will give isotonic a pleasant refreshing and cooling aftertaste.

– 1 liter of still water,
– 4 flat tablespoons of honey,
– 9 g of salt,
– juice of two lemons.
– a few mint leaves.

As you can guess, there is no philosophy in the preparation of home isotonics. Squeeze the lemon juice, add the rest of the ingredients to it and mix everything in the shaker. Yes, the one in which you mix the protein supplement will be perfect for this. Domestic izotonik is an excellent alternative to popular isotonic drinks, which you can buy in the store. Prepare your version and start training. Power is in simplicity!

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Foods that boost immunity

In the fall-winter period, it is especially easy to catch an infection, such as cold or the flu. Therefore, it is very important, especially in this period, to pay special attention to prophylactic actions. Without any doubt, one of the essential factors influencing immunity is a diet, ensuring proper level of the organism’s nourishment. If you want to know what to eat to avoid infections, you should definitely read this article.

As commonly known, in order to keep our immunity system it top form, proper supply of vitamin C is essential. This compound naturally occurs in fresh fruit and vegetables, therefore we should take care of their content in our daily menu. Citrus fruits are especially recommended, as they constitute a perfect source of flavonoids, such as quercetin or rutin, which cooperate with vitamin C, strengthening its biological activity and stability. Fruits and vegetables should be included in every meal.

Another food ingredient, which influences immunity is zinc. This element is essential for the proper development of specialized cells in the elimination of intruders, such as viruses and disease-causing bacteria and its deficiency increases the risk of developing infections of the upper respiratory tract. Zinc naturally occurs in seafood, sprouts, nuts, eggs, meat, fish and milk.

Although this fact is not widely spread, scientific literature indicates that people with vitamin D deficiency easier come down with cold and the flu. Our organism covers the need for this compound mainly thanks to the exposure to the activity of UV radiation, no wonder then that in the fall-winter season deficiencies are so common. Oily fish and cod liver oil are perfect sources of vitamin D; its certain amounts are also contained in offal, such as liver and in milk fat and eggs.

Omega 3 fatty acids (especially long-chain fatty acids called EPA and DHA – but also, to some extent, their precursor – ALA) influence our susceptibility to infections and similarly to vitamin D, they constitute a deficient component of a diet. Their natural sources are fish and seafood, sea algae and flax (including flaxseed oil), rapeseed oil, walnuts and products enriched in cod liver oil.

Epigallocatechin gallate and other polyphenols contained in green tea may, on the one hand, support the effectiveness of the activity of our immune system and, on the other hand, they may inhibit the abilities of cold and flu viruses to replicate – i.e. proliferate. Studies from the past years show that the regular intake of green tea or the application of its concentrated extracts decrease the risk of upper respiratory tract infections.


Diet supporting natural immunity of the organism should be varied and should include such products as fruits, vegetables, sea fish, eggs, meat, sprouts, nuts and green tea. Thanks to the proper supply of the compounds contained in these products, it is possible to keep the immune system in the top form, which decreases the risk of developing upper respiratory tract infections.

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Top Three Immune Boosting Supplements

Supporting the organism’s immunity should be based mainly on products, naturally boosting our immune system, which quite abundantly appear in food. Due to the latitude that we live in as well as weather changes that may play tricks on us, our immunity may face many challenges. In the period of seasonal changes, we are  prone to viral infections, colds and all kind of health disorders, as well as worse mood.

Susceptibility to all these factors is related to changes of temperature, the amount of available sunlight and also, such petty reasons as bad clothing, not adjusted to weather conditions. Additionally, strength training causes stress for our organism and in this period we should take care of proper nutrition and regeneration. It is also important to carefully dry out our body and calm down the pulse after training, which will be related to better heat isolation.

However, returning to the essence, what supplements should we use to naturally support immunity?

  1. Garlic

Pro-health effect of garlic and its whole phenomenon is owed to the so-called natural antibiotics contained in its composition. While antibiotic as a drug is often associated with something negative (correctly, as antibiotics constitute the source of problems with bacterial flora, which does not undergo regeneration after the therapy, as it is commonly thought and people who were intensively treated with the preparations based on antibiotics are often forced to support their diet with probiotics for the rest of their lives), allicin contained in garlic demonstrates bactericidal effect, decreasing microbes and fungi. Thanks to this product, the organism will be supported in the fight with microbes causing inflammations, exposing our organisms to infections and diseases. In the periods when we feel that something bad is starting to happen, we may successfully increase the amount of garlic we eat daily, which demonstrates strong ad hoc influence.

The form of garlic that we can eat is discretionary, however, it should be borne in mind that while choosing garlic in the grocery store, we should look for the one with violet tinge, which doesn’t look perfect (it’s not white) and does not come from the Chinese crops. One garlic glove daily should be sufficient to support the activity of our immune system. A desirable solution will be the application of the product, which contains mainly allicin in its composition.

  1. Vitamin C

A basic product associated with the immunity of human beings. Vitamin C demonstrates strong antioxidant properties, supports the fight with free radicals, alleviates the consequences of oxidative stress. Moreover, it supports decreasing the stress hormone, cortisol. In sports supplementation it also finds application in supporting joint regeneration – facilitating the processes related to the synthesis of collagen. Vitamin C takes care about tightening blood vessels, without causing spreading of microbes around the organism.

Natural products rich in vitamin C are: pepper, citruses, acerola, kale, Brussels sprout. However, bear in mind that this compound is quite sensitive to the activity of high temperature, which means that long-lasting thermal processing deprives food from this vitamin. In dietary supplements, vitamin C appears manly as ascorbic acid. Additionally, it is worth choosing a product, which will have in its composition also bioflavonoids, curcumins or rutin.

Dosing: 1-3 g per day, in the period of colds, the dose may be increased to 10-15 g per day in small, frequent portions during the day.

  1. Vitamin D3

Vitamin D3 has recently become a supplementation hit, which by means of wide advertisement in the media has gained popularity. As slogans show, its deficiencies are very common and each of us should take care of additional supplementation. At bottom, the level of vitamin D3 should be tested before we turn to supplementation, however, it turns out that advertising slogans are fully justified and not many people know whether they actually have the right level of vitamin D3 in the organism. This vitamin fulfills many functions, from supporting the immune system, through taking care of the condition of the osteoarticular system to the improvement of well-being and mood. It also takes part in the synthesis of many important hormones, including testosterone. Since its role is very wide, it has been hailed as the “vitamin of life”.

Vitamin D3 abundantly appears in such products as: fish, such as eel, herring, mackerel and eggs. Our organisms are also an invaluable source of vitamin D3, as during exposure to sun, the process of synthesis of this vitamin takes place in our bodies.

Dosing: 2000 IU per day as a starting dose. Higher doses should be applied under laboratory control.


The three above mentioned supplements constitute the fundament of the functioning of the immune system and optimize the activity of many organs, taking care of their proper physiological state. The list may be considerably extended by more advanced products, such as for example NAC or curcumin, however, we have tried to enumerate the preparations commonly appearing in shops and the application of which is not problematic.


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Astragalus: The Immune Help

Astragalus membranaceus – its dried root is used in traditional Chinese medicine for centuries. It’s commonly used as a strengthening agent, restoring proper functioning of the immune system.

Benefits of using astragalus root extract 

Supplementing the diet with astragalus root can enhance the immune system by protecting telomeres. Telomeres are at the end of chromosomes that protect them from damage. They also prevent them from sticking to other chromosomes.

Supplementation with astragalus root can also alleviate inflammation, especially in the respiratory system.

This supplement can also help the body use insulin properly.

Astragalus side effects

There were no significant side effects.

Dosage of Astragalus Root Extract 10:1

Suggested dose is 250mg per day.

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Iron rules of losing weight

As in any other area of ​​life, also in reducing body fat, if you want to succeed, you must plan your activities ahead of time and then follow a specific plan. In this article, you will learn the 10 commandments of successful fat burning. If you conscientiously follow them, you will certainly see surprising results.

  1. You will plan ahead

This is the simplest and deepest commandment. To succeed in every area of ​​life, you must plan ahead. Plan what to eat, plan when you do shopping and what to buy, plan, when you will cook and how long you will be prepared meals.

  1. You will eat “clean” food in 90% of accidents

A diet that is 100% effective is effective, but it can lead many to madness. Therefore, it is better to enjoy your favorite meal from time to time, such as a wheat roll with butter and cheese, burger, pizza or ice cream. You have 10% available for this type of food.

The important thing is that you do not feel bad about eating unhealthy foods thinking that you’ve broken your diet. Many people have remorse, start starving and running to burn calories. Remember, however, that this is part of the plan. If we do math and assume that you eat 4 meals a day, 7 days a week, which gives a total of 28 meals. 90% of 28 are about 25 meals consisting of clean food and 3 meals in which you can eat what you want as part of the planned calorie diet.

  1. You will include protein in every meal

The protein is very filling. It helps in the repair of damaged muscle tissue and effectively promotes regeneration. Increasing the supply of protein during the reduction is a wise move.

It is worth ensuring that the protein is present in every meal during the day in an amount not smaller than 20 g.

  1. You will be lifting weights

If you want to achieve a perfectly sculpted body, you need to introduce some kind of resistance training. Cardio is not enough, so if you walk and run and think that it is enough to transform your body, then know that it is not. Any type of sensible resistance training will help you achieve your goal.

  1. You will include vegetables in every meal

Vegetables are low in calories, they have a lot of water, fiber, vitamins and minerals. Adding vegetables to a meal significantly affects its volume and feeling of satiety after eating it. During the reduction are very important determinants affecting the composition of meals.

There are very few products in the diet that will give you as many benefits as vegetables.

  1. You will not eat products filled with sugar

You must be extra vigilant. Sugar is present not only in sweets and cakes. You can also find it in fruit yoghurts, breakfast cereals, juices and beverages. Do you want to effectively reduce body fat? Opt out of these products.

  1. You will drink at least 1.5 liters of water each day

There is nothing less calorific and safer to drink than water. Water is literally what keeps us alive. In fact, our body has over 70% water. Every day we lose a lot of water, so we have to supplement it on a regular basis.

Water helps control your appetite. First, it takes up space in the stomach and we feel more full. Secondly, it often happens that we confuse the feeling of hunger and thirst.

Always have a bottle of water with you and drink all day with small sips.

When you drink too little water, the whole body is loaded. From the kidneys to the heart, the entire circulatory system and the brain.

  1. You will be active every day

Weightlifting is a great exercise, but let’s assume you’re doing it an hour four times a week, and that’s going to be a lot for most people. What are you doing the remaining 23 hours during the day? You’re probably sitting all day in the office or on the couch watching TV.

Four hours of activity during the whole week is definitely not enough.

You must move more!

Walk, get off the bus faster, go shopping, go cycling, work in the garden, go up the stairs. Everything to increase daily activity unrelated to training.

  1. You add fruit to your diet

Many people, when switching to reduction, give up eating fruit because they have heard about the fact that the fruit is the same sugar. Yes, fruits contain a lot of simple sugars, but first of all they are sugars of natural origin. Secondly, they are accompanied by fiber, a lot of water, vitamins and minerals. They are healthy and filling. Most fruits are low in calories. Replace the sweets you eat with fruits. The more colorful fruit you eat, the better. Therefore, reach for different fruits every day.

  1. You will only eat those ingredients whose name you can pronounce

What is the purpose of this principle? Limiting the consumption of prepacked, processed food.

This principle also applies to energy bars, energy drinks, cocktails and many other pseudo-health food products , even those that advertise as organic, and which in fact have many undesirable ingredients.

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Best fruits to eat after workout? Here is the list of those!

Some people recommend consuming fruit during the post-workout period, others argue that the fruit contains too much fructose and recommend taking carbohydrate supplements based on complex carbohydrates. Either way, fruit consumption carries a number of different types of benefits.

First of all, they constitute a natural source of easily digestible carbohydrates, while providing vitamins, minerals as well as antioxidants and fiber. Instead of drinking post-workout drinks, you can successfully reach for the fruits listed in today’s article.

Fruit and post-workout training and regeneration

During the training, muscle and liver glycogen stores are reduced. Adoption of carbohydrates in the post-workout period supports the rapid replenishment of losses. Thanks to the fast carbohydrate supplement the body is able to recover faster and better. This is extremely important especially for people who do training twice a day or in a short space of time.

Are the fruits suitable for glycogen replenishment after training?

Yes, fruits are suitable for glycogen replenishment after physical exercise. Fruits are a source of both fructose and glucose, and their consumption causes a moderate insulin response, thanks to which the muscle tissue can regenerate effectively. This advantage applies especially to endurance athletes and training in longer time units.

After training, fruits containing more carbohydrates and those in which the ratio of fructose to glucose is even is better.

An ideal example of such fruits is ripe bananas.

Not only carbohydrates

Fruits are not only a source of easily digestible carbohydrates but also vitamins, minerals, antioxidants, and fiber. In the fruit, you will find, among others, potassium, which has a beneficial effect on the acid-base balance. A favorable environment for enzymes involved in the synthesis of muscle proteins is then created.

We also supply a lot of water while eating fruit, which has a beneficial effect on the hydration of the body.

You should try these fruits after training!


They are relatively rich in carbohydrates. They provide magnesium and potassium. They have the right proportions of fructose to glucose.


You will find there a lot of pro-health substances – vitamin C, vitamin A, fiber and calcium and a lot of water.


Those are rich in vitamin C and manganese, help maintain healthy bones and support digestion.


They contain anthocyanins that help burn body fat.


You will find vitamin K, potassium, fiber and folic acid in them, which contributes to the production of red blood cells and has a positive effect on the nervous system.