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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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DNP – a dangerous fat burner

After the use of DNP, my sister Paulina died. She had a job, she did not have greasy body (she weighed only 60 kg with 175 cm height), and all her life in front of her. Recently, her funeral took place. In the house found an open pack containing 4-dinitrophenol (DNP). Why do people use poison? Because they are not aware of the threat posed by DNP.

After the use of DNP, my sister Paulina died. She had a job, she did not have greasy body (she weighed only 60 kg with 175 cm height), and all her life in front of her. Recently, her funeral took place. In the house found an open pack containing 4-dinitrophenol (DNP). Why do people use poison? Because they are not aware of the threat posed by DNP.

Especially women want to get the coveted body at all costs, so they reach not only for DNP, but often also for beta-mimetics, amphetamine-like agents (eg adipex not admitted to trading in Poland), withdrawn slimming drugs that can kill (eg sibutramine) , rimonabant, benfluorex, fenfluramine) or other products not authorized for marketing (e.g. veterinary, medicines from the USA, etc.).

DNP can alse be named as

2,4-DNP,

2-amino-4-nitrophenol,

4-amino-2-nitrophenol,

2,4-diaminophenol, and the like a number of other conjugated compounds.

2,4-DNP

2-amino-4-nitrophenol

4-amino-2-nitrophenol

2,4-diaminophenol.

a number of other conjugated compounds are likely.

While methanol is 80-90% converted in the liver (there is oxidation of methanol to formaldehyde) 9, in DNP in vitro, the enzymatic activity of DNP degrading substances was found in the kidneys, spleen, intracellular fat, heart, muscles, or even the brain. 7

DNP was used in France to produce explosives in 1914-1918. 2 Dinitrophenol (DNP), trinitrophenol (tri-nitro-phenol, TNP) also known as 2,4,6-trinitrophenol (picric acid) and TNT (2,4,6-trinitrotoluene) were used. 1 The mix was very popular in a ratio of 40 to 60 to DNP for TNP. DNP can be formed from benzene, first monochlorbenzene is formed, then it is treated with sulfuric acid and nitric acid forms dinitro-chlorbenzene. The mixture is then treated with sodium hydroxide and then with hydrochloric acid, resulting in DNP. In this way, 6 isomers are formed. It was also used as a preservative for wood, a herbicide, an agent in photography as a preparation for dyes.

Is there a safe dose of DNP?

Contrary to conventional myths of erroneous claims and advice of “specialists”, DNP does not have a safe dose! While man can survive contact with 2 g of poison, methyl alcohol, significant damage to the body already causes 8 g of poison, then deaths are known after doses amounting to as little as 0.3 g DNP! And yet methyl alcohol is a super strong poison, which is commonly warned everywhere and nobody voluntarily drinks it.

DNP is … deadly effective

Some women died after 300 mg in 6 weeks (here 46-year-old girl),

31-year-old died after 16 days – she took 6.06 days in 4 days, there is a case of a 13-year-old who died in 1936 after 5.4 g DNP, which was taken for 46 days!

21-year-old died 9 hours and 10 minutes after receiving 4.5 g DNP,

Another 25-year-old women died 7 days after the first DNP dose (she took 2.88 g within 5 days), the next 17-year-old died 10 hours after receiving DNP (she took 2.3 to 2.88 g), in China with 20 people exposed to contact with DNP, he killed 2 people, 9 people were convicted only … touching the powder with DNP !, 4

DNP and clenbuterol are probably responsible for the death of ZYZZ (Aziz Sergeyevich Shavershiana), who died at the age of 22!

Some women have already died after a dose of 300 mg in 6 weeks (here 46-year-old girl),

The 31-year-old died after 16 days – she took 6.06 g during 4 days,

There is a case of a 13 year old who died in 1936 after 5.4 g DNP, which she received for 46 days!

The 21-year-old died after 9 hours and 10 minutes after receiving 4.5 g of DNP,

Another 25-year-old died 7 days after the first DNP dose (she took 2.88 g within 5 days),

Another 17-year-old died 10 hours after taking DNP (she took 2.3 to 2.88 g),

In China, out of 20 people exposed to DNP, he killed 2 people, 9 people were doomed only … touching hands with DNP !, 4

DNP and clenbuterol are probably responsible for the death of ZYZZ (Aziz Sergeyevich Shavershiana), who died at the age of 22!

Some people die after DNP in a few hours, others in a few days. It is important to spread the poison administration over time. Undeniably, it can kill both a large single dose and microdosing the product for many days. DNP works so insidiously that serious damage to the liver or kidneys can manifest with a significant time delay (and then it is usually too late to intervene).

Recently, a 50-year-old German died after using DNP. 6 What’s most interesting, in this case, we found notes on the doses used by the DNP victim. The man used from 200 to 600 mg DNP per day. He died on Day 44 of the intermittent cycle using DNP. In total, he managed to lose 4 kg of weight, which he paid with his life. Although the man used several-day breaks between successive doses, the accumulation of DNP in the body caused his death. Despite the erroneous, common opinion, DNP has a relatively short half-life (counted in hours, not days), but probably accumulates in the kidneys or liver. The elimination time of the agent from the kidneys may be even over 75 hours.

The most common side effects of DNP
Hyperthermia, body overheating, increased production of methemoglobin, and this blocks the process of cellular respiration, carbon monoxide works (choking), cardiac arrest, kidney damage, hepatic necrosis, correlated with the agent dose, unfortunately occurs after 10-20 from days of exposure to DNP, loss of hearing and vision, even at low doses, muscle stress, there is no accumulation of potassium in the kidneys, which leads to hyperkalemia (acute toxicity), recombinant disease and neutropenia, meaning that the immune system stays in a large parts destroyed, and the patient can die with a relatively harmless infection,

tachycardia,

obotry sweating,

stopping the heart, urticaria or severe exfoliative dermatitis,

hack,More serious hyperthermia usually leads to death.

hyperthermia, overheating of the body,

increased production of methemoglobin, and this causes blockage of the cellular respiration process, similarly works of carbon monoxide (carbon monoxide),

heart damage,

acute kidney injury,

liver damage, correlated with the dose of the agent, unfortunately occurs after 10-20 days of exposure to DNP,

damage to hearing and vision, even at small doses,

muscle concentration,

there is accumulation of potassium in the kidneys, which leads to hyperkalemia (acute toxicity),

agranulocytosis and neutropenia means that the immune system is largely destroyed, and the patient can die with relatively harmless infection,

peripheral nerve inflammation,

tachycardia,

profuse sweating,

accelerated breathing,

maculopapular rash, urticaria or severe exfoliative dermatitis,

itching,

more severe hyperthermia usually leads to death.

In addition, DNP is carcinogenic, teratogenic and mutagenic.

In a few cases, the following changes in the internal organs were found (after DNP)

in the liver ecchymosis, disintegration of hepatocytes on the periphery of lobules and pyknotic periaportic nuclei, kidneys in the kidneys, pyknosis and necrosis of kidney tubules, swelling of interstitial tissue, distension of the capillary and arterial loop, hemorrhages, breakdown of cells in the kidney tubules, in the stomach mucosal swelling and congestion and glandular epithelial decay, heart myocarditis (one case), central nervous system hyperplasia of the spinal cord, bridge and medulla, slight degeneration of the ganglion cells in the bridge (one case). 8

in the liver, ecchymosis, breakdown of hepatocytes on the periphery of the lobules and pyknotic testicles of peri -ortic cells,

in the kidneys of the swellings, pyknosis and necrosis of kidney tubule cells, swelling of the interstitial tissue, distension of the capillary and arterial loop, ecchymosis, blood cells, lining of the kidney tubules,

in the stomach swelling and congestion of the mucosa and disintegration of glandular epithelium,

in the heart, myocarditis (one case),

in the central nervous system, congestion of the spinal cord, bridge and medulla, slight degeneration of the ganglion cells in the bridge (one case). .

Summary, there are no safe doses of DNP. This poison harms in every quantity, destroys all organs, and according to the data quoted in scientific research, it killed dozens of people. Life is too short to reach for DNP.

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Hernia

A hernia is very common in the fitness world. We speak about the hernia when the content of any body cavity exceeds its normal limits. In many people the hernia is practically asymptomatic.

Regardless of which organ is affected by the hernia, it can give a set of very similar symptoms:

soft tumor from the hernia site,
pain, feeling of pulling,
burning while compressing the tumor,
radiating pain during muscle stretching (weight lifting, defecation).

Most hernias are not detected during initial visits to the doctor. It is only after a few incorrect diagnoses that the final correct diagnosis appears. It is very important that physically active people, trainers, trainers, can recognize hernia symptoms.

Types of hernia:

Inguinal hernia.

We can distinguish two types of inguinal hernia with straight and oblique.

straight and slanted

Simple inguinal hernia – a form of a femoral hernia. It occurs when the adipose tissue or part of the intestine moves through the femoral canal to the upper, inner part of the thigh. This type of hernia is often trapped, which results in intestinal obstruction..

Inguinal hernia oblique – this group includes scrotal hernia (in men) and hernia (in women).

The most exposed to this disease are men who are overweight and suffer from problems with urination, as well as suffering from constipation.

Umbilical hernia

It often occurs in children. It is a congenital anatomy and is located in the area of the navel. It can also develop in pregnant women, obese women. An umbilical hernia is usually visible after abdominal stress, but it can also be permanently protruding. Raising or shifting the leg shows the bulge or inclination of the navel.

White hernia

Hernia in the postoperative scar

Abdominal hernia

epigastric and sub-abdominal hernia,

lumbar hernia.

Spinal hernia

Internal hernia

Hiatal hernia

The most common causes of hernia formation

The most common causes of hernia are obesity (past or present) and severe cough. Among other reasons, weight lifting, effort to empty or pass urine, chronic lung disease, abdominal fluid, injuries and improperly performed treatments can be distinguished. Hernia may be related to health burdens occurring in the family.

Diagnostics

Diagnosis of a hernia is sometimes difficult, as other disease entities may mask or hinder proper diagnosis. Symptoms may be misinterpreted as a urinary tract infection, epididymitis, oophoritis, endometriosis, cysts, etc. The listed disease entities may mimic any hernia. Helping the clinician to understand the correct location, intensity and duration of pain will allow faster diagnosis. Any pain that lasts longer than two days or is severe should be checked by a doctor as soon as possible.

Hernia and gym

Can you train with a hernia? In fact, much depends on the type of hernia we deal with and the degree of its advancement. Nevertheless, the hernia will most often require discontinuation of training for the time of recovery.

Most often the hernia requires surgical intervention and if such surgery is carried out correctly, in 99% of cases it is possible to return to strength training. Already after about 2 weeks after the procedure, you can return to training very slowly. However, it is worth doing so judiciously and with your head. Starting from loading with small weights, using exercises on machines and isometric tension. It is very important that the training, which starts after the injury and surgery, is performed in such a way that the exercises do not increase the dysfunction with which we had to deal.

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Thyroid is more complex than we thought!

For many years, it was thought that the thyroid influences mainly metabolism and, above all, the reduction of adipose tissue. Meanwhile, it turned out that thyroid hormones regulate, for example, the work of the heart, but not only, because through regulatory proteins (myosin 7, 2, 1 and 4) affect the rate of muscle contraction, and even the metabolism of muscle tissue.

It turned out that thyroid hormones indirectly can reduce the economics of muscle contraction by the higher ATP consumption associated with the flow of Na + / K + and Ca2 + during exercise and at rest, have an effect on GLUT4 receptors (glucose transporters), I can increase the glycolytic potential leading to increased ATP production, through PGC1 α induce an increase in the density of mitochondria, which affects the increased production of ATP, can reduce the energy efficiency of mitochondria through the UCP3 pathway, mGPDH. can reduce the economics of muscle contraction by the higher ATP consumption associated with the flow of Na + / K + and Ca2 + during exercise and at rest, have an effect on GLUT4 receptors (glucose transporters), and can increase the glycolytic potential leading to increased ATP production, through PGC1 α induce an increase in the density of mitochondria, which affects the increased production of ATP, can reduce the energy efficiency of mitochondria through the UCP3 pathway, mGPDH.

Other researchers have found that the thyroid gland has an impact on intellectual development, but also on eg CNS disorders, respiratory system “in children with congenital hypothyroidism more often than in the general population (10% vs 3%) there are other congenital malformations mainly heart defects … and Down’s syndrome. The disease syndromes in which congenital hypothyroidism are accompanied by symptoms of CNS disorders, respiratory or dysmorphic disorder are described. ” 9

Diagram of the hypothalamo-pituitary-thyroid axis :

hypothalamus => thyreoliberine => pituitary gland => TSH, thyrotropin hormone, thyrotropin => T4 / T3 in the thyroid (it should be added that the majority of T3 arises in peripheral tissues, as a result of dehydrogenation of T4).

In general, the increase in TSH concentration is recorded:

in primary hypothyroidism,

with increased aromatization (estradiol has a stimulating effect on TSH),

during recovery after severe diseases,

with liver cirrhosis,

in primary adrenocortical insufficiency,

in the case of inadequate thyrotropin secretion (eg pituitary adenoma secreting thyrotropin),

in thyroid hormone resistance syndromes.

in primary hypothyroidism,

with increased aromatization (estradiol has a stimulating effect on TSH)

during recovery after severe diseases,

with liver cirrhosis

in primary adrenocortical insufficiency,

in the case of inadequate thyrotropin secretion (eg pituitary adenoma secreting thyrotropin). In thyroid hormone resistance syndromes. Drop TSH can mean  primary hyperthyroidism (subclinical attention to hyperthyroidism, also called subclinical or latent, is an asymptomatic or oligosymptomatic condition characterized by a decreased thyroid-stimulating hormone (TSH, in the serum, against normal free thyroxine and triiodothyronine concentrations), 21 hypothalamus and pituitary disease (secondary and tertiary hypothyroidism), severe acute and chronic diseases, states of nutritional deficiencies (sometimes also with restrictive diets, see below), old age, use of drugs and hormones (eg amiodarone, glucocorticoids, somatostatin, somatostatin indirectly inhibits TSH by affecting TRH); TSH reduces dopamine and often abused by bodybuilders bromocriptine or cabergoline (they act as dopamine agonists, they are often used to reduce pathologically elevated prolactin on the SAA cycle)

primary hyperthyroidism (subclinical attention to hyperthyroidism, also called subclinical or latent, is an asymptomatic or oligosymptomatic condition characterized by a decreased thyroid-stimulating hormone (TSH, in the serum, against normal free thyroxine and triiodothyronine concentrations), 21

hypothalamus and pituitary disease (secondary and tertiary hypothyroidism),

severe acute and chronic diseases,

states of nutritional deficiencies (sometimes also with restrictive diets, see below),

old age,

use of drugs and hormones (eg amiodarone, glucocorticoids, somatostatin, somatostatin indirectly inhibits TSH by affecting TRH); TSH reduces dopamine and often abused by bodybuilders bromocriptine or cabergoline (they act as dopamine agonists, they are often used to reduce pathologically elevated prolactin on the SAA cycle).

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Men are dehydratating faster than women

 During long-distance training, men dehydrate faster than women, which was proved by physiologists from the Netherlands.At the University of Radbud in Nijmegen conducted an experiment, where men were reported to consume less water and excrete more with later, every four times more exposes them to dehydration.

While

At a long distance men dehydrate faster than women, which proved physiologists from the Netherlands. At the University of Radbud in Nijmegen conducted an experiment where it was reported that men consume less water and excrete it more with sweat as four times more exposes them for dehydration.

Study

The study involved 99 men between the ages of 21 and 82 who participated in the March of Four Days, which take place in the Netherlands, where participants start in three categories divided into distances. ¾ people trained daily at distances of 30 40, 50 km.

Results,

The results show that participants male, lost 2 times more weight than competitors female. Moreover, research on the quantity of plasma indicate that in men the amount decreased in women have grown. Observation shows that men drank significantly less in the amount of liquid per body, because they drank 2 liters of water on average, and after 4 days of walking about 34% of men had signs of dehydration, while women had 12%.

 Conclusions

Men should take care of the right amount of fluids during exercise, because, as research suggests, they tend not to use effective hydration. Therefore, you should take care that during long-term training, drink as much water as possible to match your body weight.

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Resveratrol and leucine – fat burning combo

Thermogenic classic products are usually designed on the basis of ingredients that effectively raise the level of thermogenesis, which translates, among other things, into an increase in lipolysis. Tennessee researchers have proven that leucine and resveratrol should also be a component of this type of stacks, because their combination effectively promotes slimming.

Classic

Thermogenic products are usually designed on the basis of ingredients which effectively increase the level of thermogenesis, which translates to, among others, to increase the level of lipolysis. Researchers from Tennessee showed that leucine and resveratrol should also be a component of this type stacks, as their combination effectively supports weight loss.

Research

The researchers in the experiment used mice that were fattened for the experiment.The period of their overeating lasted for 6 weeks.After 6 weeks, the diet of mice was enriched with a combination of leucine resveratrol, resveratrol with HMB, and some mice were a control group.

Results

At the end of the experiment were measured level of adiposity. Mice from the group resveratrol + leucine, lost 35% body fat than control mice. Trans resveratrol administered solo allowed loss of 8% more fat than the placebo group.

Use a blend of resveratrol with leucine or HMB characterized by increased activity of the enzyme AMPK. Also, the level of insulin in their bodies fell, which resulted in higher glucose uptake by muscle cells.

Applications

The combination of resveratrol with leucine shows the highest enzyme activity, which effectively helps to reduce body fat. Similarly, a combination of resveratrol with a metabolite of leucine, HMB, also have been shown to lose body fat. This is information which can be used by someone having using stimulants as an opportunity for real support in the weight loss process.

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Healthcare Men Senior Woman

Are you still hungry after eating?

Have you ever eaten a pretty decent meal and feel like you did not eat anything? What makes you feel unwell? Lack of satiety … can labyrinth disorders be the cause?

Leptin is secreted into the blood via adipocytes (fat cells). Colloquially, it is called the satiety hormone and is responsible for causing a feeling of fullness. It sends information to the brain that we are fed up with food and that our bellies are full. Unfortunately, there may be disturbances in the way of transmitted information and a high appetite persists even after eating a hearty meal. Resistance to leptin is associated with such consequences as fat storage, which in the long term can lead to obesity, increased blood pressure, heart problems and other health problems.

What are the problems? There are several factors that should be verified at home. Below are some of them.

Composition of meals on a plate

In the case of problems with feeling full, first you have to look at your meals. To maximize your satiety you should have a source of lean protein on your plate, and most carbohydrates should be folded. Protein improves the satiety of meals, and complex carbohydrates control better (than simple) blood sugar levels. The plate should also include vegetables due to fiber and a source of healthy fat, one or polyunsaturated, eg avocado or olive oil, which also improves the satiety of meals.

Hunger diet
This approach is much healthier because we provide the body with a substantial meal, which in addition does not cause a rapid increase in blood sugar, helping to control appetite. But you should avoid sweet drinks and processed foods.

Undiagnosed health problem
A less likely cause of constant hunger, even after a meal, may be an undiagnosed health problem. For example, excessive thirst and hunger can be a symptom of diabetes. Some mental problems, such as anxiety and depression, can also affect appetite changes. The state of our thyroid affects the appetite. It’s always worth doing basic research to check your health.

Inadequate sleep hygiene
Studies show that insufficient sleep disturbs the action of two very important hormones that regulate appetite – leptin and ghrelin. It increases the level of ghrelin, resulting in a greater appetite (especially for fatty products and sweets) and suppresses leptin, which “makes us know” that we are already full. How to deal with this? Above all, you need to have more sleep, but it’s not just about time. The quality of sleep is very important, so in the place where we sleep should not be electronic devices, sounds, luminescent diodes, etc.

You are not really hungry at all
Do you know that not every hunger is a physiological hunger? Sometimes the desire to eat is motivated by different emotions or boredom. If it seems to you after a meal that you are still hungry, ask yourself if it is definitely a hunger or you just want to continue eating. Unfortunately, sometimes eating is a way of dealing (or damping) with various problems. The next time you want to go back to the kitchen for another portion of food, think about whether eating something less attractive, such as apples, will give you the same satisfaction. If not, it means that it is not hunger.

Stress
Stress also interferes with normal hunger signals. For some, stressful situations involve a blockade on food, and others on the contrary. Usually, the hunger signal appears when energy stocks end. Constant stress can interfere with this process and activate the type / style of seeking a reward or compensation for the hardships that we face. Interestingly, intuitively usually then we reach for greasy and sweet dishes, because we feel that they will give us a sense of comfort. Stress can not be completely eliminated from life, but it is worth investing some time in learning to deal with it in a different way, eg: exercises, meditations, yoga, a book and many more.

Constant hunger after a meal is a problem for many people, but in each of them can have a different cause. It is worth analyzing your behavior, motives and try to eliminate the factors that most affect this state of affairs.

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Yoga for employee?

Employers are more and more aware that a healthy and satisfied employee is more active and thus gets better results at work. That is why some companies bet on sports activities, including for yoga. Such a form of exercise is a very good solution, the more so because it is not necessary to have a fully equipped room or professional equipment to organize activities in the workplace. There are many benefits, because yoga not only reduces stress and relieves the spine, but also improves circulation and strengthens the immune system

Yoga in the office – advantages

– A person working in a corporation on a full-time basis sits many hours a day for a desk, so he often has problems associated with the spine. As a result of overloading the spine associated with the long-term maintenance of one position, discopathy is heard. The back muscles are very weak, both the torso and the spine are unable to perform their function properly. Other ailments that may arise as a result of working at the desk are cardiovascular problems.

Paintball trips, employee marathons, football matches, tennis with the boss or a swimming pool with colleagues from the department – such forms of activity are very well known to employees. They encourage not only physical activity, but also integration. Increasingly, however, there are such voices that the movement itself is definitely not enough. In addition to fitness, inner peace and the ability to cope with stress are also important, which is why the corporate walls have entered a completely new way to employee relaxation – yoga and work with breathing.

For people who are not used to physical activity, such activities during the working day give the possibility of regular exercise, at least an hour a week. They come to work to perform their duties and receive a dose of movement in the package.

Yoga not only reduces stress, but also improves circulation and strengthens the immune system. A healthy and relaxed employee is also much more motivated to work and achieves much higher results.

People who spend many hours behind the desk in one position, every day should also remember to get up every half hour and walk. It affects the improvement of blood circulation, oxygenation of the brain and, as a result, more efficient work.

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Digestive System Health & Beauty

Is yogurt a probiotic?

Is the use of yogurt during and after antibiotic therapy to restore intestinal microflora justified by research?

According to the WHO (World Health Organization) definition of 2001, probiotics are living microorganisms that, given in appropriate amounts, have a beneficial health effect. There are many dairy products on the market that contain live bacterial cultures (eg containing bacteria of the Lactobacillus and Streptococcus genus ) , which are often recommended when taking antibiotics.

The use of antibiotics eliminates not only the bacteria that cause the disease being treated, but also wreaks havoc on our intestines. Sterilization of the large intestine from its natural microflora results in lower immunity and may even lead to the development of food allergy.

Is it enough to consume probiotic yogurt to rebuild our natural intestinal microflora?

Bacteria contained in probiotic yogurts certainly alleviate the symptoms of lactose intolerance, both in children and the elderly. Yogurts contain live cultures of Lactobacillus bacteria that can reduce the clinical symptoms of lactose intolerance (diarrhea, bloating). During the yogurt production process, these bacteria produce galactosidase, an enzyme that breaks down lactose into D – glucose and D – galactose, thus improving lactose tolerance.

Unfortunately, the strains present in probiotic yogurts are not resistant to hydrochloric acid and bile. Therefore, most of them die in the stomach and do not reach the large intestine. They do not show the possibility of colonization of the gastrointestinal tract, they do not have the ability to adhere to the intestinal epithelium. Thus, their health-promoting properties and the suitability of use during antibiotic therapy are limited.

The only scientifically documented act of yogurt is to reduce the risk of diarrhea associated with antibiotic therapy and Clostridium difficile infection in people over 50 if consumed while taking antibiotics and 7 days after the end of therapy.

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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!

Bananas

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

Oranges

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

Pineapples

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

Strawberries

They contain anthocyanins that help burn body fat.

Kiwi

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.