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Healthcare

Zinc, magnesium and melatonin improve the quality of sleep

About how important for the proper functioning of the body is a dream that everyone who has lived the night at least once in his life is convinced.

It’s good to know that the subjective feeling of tiredness, concentration problems and mood depression are not the only effects of sleep deprivation. It also results in poorer regeneration, greater appetite, and in the long run also an increased risk of some diseases. Meanwhile, the problem of not sleeping is extremely common and concerns a large part of our society. No wonder, then, that ongoing research on effective and at the same time safe ways to improve the quality of sleep, results of some of them turn out to be quite promising. 

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Here you can find vitamins and minerals – CLICK 

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It is believed that a healthy, restful sleep should last from seven to eight and a half hours.

Unfortunately, hardly anyone in today’s busy world can afford to regularly devote so much time to night rest. Not only that, many people experience troublesome sleep problems, some studies indicate that at least a half of the inhabitants of our country may experience this type of illness in a certain period of their lives. The most common reasons for this state of affairs include excessive stress, poor diet, too low or too high physical activity, consumption of a large amount of caffeine, nicotine, alcohol and other substances affecting the quality of sleep. 

Quite often, the practice used to improve the quality of sleep is taking sleeping pills or, as is often the case, drinking alcohol.

Unfortunately, none of the above solutions is really the right solution. The key issue is to find the source of the problem and take appropriate countermeasures. So if the cause of sleep problems is excessive stress, appropriate relaxation techniques should be implemented, and preferably if possible, to try to reduce the severity of stress. If the cause is the prosaic (and frequent) exposure to bedtime radiation from the screen TV or computer – this is also in this case, you just need to take care of the right conditions to sleep.

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You can read also: Two kiwifruits before bedtime and you sleep one hour longer

Categories
Healthcare

Zinc, magnesium and melatonin improve the quality of sleep

About how important for the proper functioning of the body is a dream that everyone who has lived the night at least once in his life is convinced. It’s good to know that the subjective feeling of tiredness, concentration problems and mood depression are not the only effects of sleep deprivation. It also results in poorer regeneration, greater appetite, and in the long run also an increased risk of some diseases. Meanwhile, the problem of not sleeping is extremely common and concerns a large part of our society. No wonder, then, that ongoing research on effective and at the same time safe ways to improve the quality of sleep, results of some of them turn out to be quite promising. 

__

Here you can find vitamins and minerals – CLICK

__

It is believed that a healthy, restful sleep should last from seven to eight and a half hours. Unfortunately, hardly anyone in today’s busy world can afford to regularly devote so much time to night rest. Not only that, many people experience troublesome sleep problems, some studies indicate that at least a half of the inhabitants of our country may experience this type of illness in a certain period of their lives. The most common reasons for this state of affairs include excessive stress, poor diet, too low or too high physical activity, consumption of a large amount of caffeine, nicotine, alcohol and other substances affecting the quality of sleep. 

Quite often, the practice used to improve the quality of sleep is taking sleeping pills or, as is often the case, drinking alcohol. Unfortunately, none of the above solutions is really the right solution. The key issue is to find the source of the problem and take appropriate countermeasures. So if the cause of sleep problems is excessive stress, appropriate relaxation techniques should be implemented, and preferably if possible, to try to reduce the severity of stress. If the cause is the prosaic (and frequent) exposure to bedtime radiation from the screen TV or computer – this is also in this case, you just need to take care of the right conditions to sleep. Tank really there are many trivial causes of sleep problems, like taking stimulants in the evening or giving up supper

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You can read also: Zinc – what role does it play in our body and where to look for it?

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Health & Beauty Healthcare

ZMA – increase your possibilities!

ZMA is currently one of the best products on the supplement market, which naturally stimulates the secretion of testosterone, a growth hormone and insulin-like growth factor (IGF-1).

  1. What is ZMA?

ZMA is a combination of magnesium and zinc chelates with vitamin B6. These substances are necessary for daily protection of the body against the harmful effects of overloads associated with intense physical exercise, lack of appetite, diseases and injuries. The elements contained in ZMA also have a beneficial effect on muscle mass gain.

 

  1. Who is it recommended for?

For people who have a deficiency of these elements, caused largely by the lifestyle, for example, lack of sufficient sleep (regeneration), hard work, smoking, drinking alcohol, not the best diet, etc.,

ZMA is the most recommended. However, if you care about the right diet, sleep amount, you do not feel tired, and your well-being is at a high level – you can skip ZMA supplementation.

 

  1. How does it work?

The natural conversion of androstenedione to testosterone must proceed with the participation of zinc. If the level of zinc is low, the above transformation is slow and testosterone production is lower. Magnesium is of similar importance, so for the optimal results of testosterone production, these two elements must be taken together.

Vitamin B6 helps in the absorption of zinc and magnesium.

The decrease in testosterone levels leads to the secretion of a catabolic hormone, cortisol, which causes a negative process of protein breakdown, or catabolism.

 

  1. Application of ZMA

ZMA is widely used by people who want to

– naturally increase your testosterone level;

– improve sleep quality and concentration;

– increase the efficiency and strength of the body.

ZMA also prevents muscle cramps, relieves related pains with overtraining, reduces catabolism of proteins, supports the development of endurance and lean muscle mass, prevents the occurrence of stress and fatigue, improves concentration and facilitates mobilization.

 

  1. How to take ZMA?

ZMA is most often used about 60 minutes before sleep due to regeneration, better and deeper sleep. Doses are selected individually, guided by information from the label and your preferences, especially diet. People using a diet rich in these ingredients can reduce their doses and even give up this supplement.

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Children Digestive System Hair Health & Beauty Healthcare Men Senior Skin Woman

ZINC – strengthens immunity, improves the condition of hair and nails

If you lack the zinc in the body, you often catch infections, you have no appetite, you are tired, you have trouble concentrating, your hair falls out and your nails break. Most of us have too little zinc – it’s in products that we eat too rarely and in small quantities.

 

Zinc, although there are only traces of it in the body (1.5-2.2 g), plays an important role.

-It’s part of approx. 80 enzymes.

-Peases the work of the pancreas, thymus, prostate, participates in the transformation of proteins, fats and carbohydrates.

-Thanks to it, we can taste and smell.

– It protects us against colds, flu, conjunctivitis, mycosis and other infections. It strengthens the body’s immunity and helps relieve the symptoms of autoimmune diseases (e.g. rheumatoid arthritis).

Improves intellectual performance, prevents dementia, and supports the treatment of depression and schizophrenia.

– It protects the macula of the eye against degeneration and reduces the feeling of ringing in the ears.

It has a beneficial effect on fertility, regulates menstruation, and counteracts prostate diseases.

– It helps with the treatment of diabetes and hypothyroidism.

– Relieves symptoms of osteoporosis, haemorrhoids, intestinal inflammation, and peptic ulcer disease.

– Protects cells from the damaging effects of free radicals.

– It accelerates wound healing, soothes skin irritations. It’s effective in the treatment of juvenile and rosacea acne, burns, pimples and psoriasis.

Strengthens hair and nails.

Zinc and taste disorders

People with this ailment may have a metallic taste in their mouths, do not feel the taste at all or feel it stronger than they should. Patients were administered zinc or placebo (in the second group) for some time. People who took zinc showed less symptoms of taste disorders and generally functioned better. The group also had fewer depressive symptoms – perhaps also because the subjects could eat more and take much more pleasure from eating.

Who may lack zinc?

Most of us have too little zinc – it’s in products that we eat rarely and in small quantities. In addition, its absorption is difficult. The biggest enemies of zinc are alcohol, sugar, bran (they have a lot of fibre), products enriched in copper and iron. People suffering from gastrointestinal diseases, alcoholism, orthodox vegetarians and macrobiotic persons, people on a slimming diet, people who eat a lot of sweets, pregnant women and sportsmen (due to the greater demand) are at risk of this deficiency.

 

Excess zinc in the body: symptoms

The quantities of zinc that are usually found in food do not lead to excessive consumption. The effects of long-term intake of large doses of zinc from supplements include lowering the body’s immune response, reducing HDL-cholesterol levels and worsening the condition of copper nutrition. Acute symptoms of zinc poisoning include stomach pains, nausea, loss of appetite, diarrhea and headaches.

 

Zinc deficiency in the body: symptoms

Lack of appetite, dry mouth, skin diseases and decreased libido – that’s how zinc deficiencies can manifest. The lack of this element is also demonstrated by the

susceptibility to viral and bacterial infections, loss of taste and smell, deterioration of memory, fatigue and reduction of tolerance to alcohol. It’s believed that zinc deficiency may be an important contributor to the development of Alzheimer’s disease.

 

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Children During illness Health & Beauty Healthcare Men Prevention Senior Strengthen immunity Woman

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.

Summary

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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Healthcare Men Senior

Take care of your testosterone! Increase your testosterone secretion

Testosterone is a hormone associated with masculinity. It is one of the most anabolic hormones, i.e. the ones that contribute to the quick growth of muscle mass. Testosterone, apart from the fact that it supports the development of our muscles, also contributes to weight loss, mood improvement and the increase of self-confidence. For this reason, testosterone is one of the most frequently used forms of doping. Unfortunately, doping is completely unnatural and extremely dangerous and although many sportsmen use it, it is better to steer clear from it.

However, since high testosterone level has so positive influence on our body, certainly to some extent, is there any way to increase it naturally? There are a few ways to increase testosterone level.

Intensive training

The first way to naturally increase testosterone production is providing muscles with a proper stimulus in the form of workout, thanks to which muscles need to become more powerful and increase their volume.

Larger muscle mass makes our metabolism accelerated and increases natural testosterone production. In short – the larger muscle mass we have, the faster our metabolism becomes, we produce more testosterone and burn more adipose tissue. Moreover, the sole training, especially multi-joint exercises cause the secretion of anabolic hormones, such as the growth hormone or testosterone, the increased level of which is maintained for some time after training. Therefore, it is worth diversifying our workout plans and adding such exercises as deadlift, overhead press, chin-ups etc. Interestingly, the highest testosterone and growth hormone secretion is noted after leg workout.

Ensure proper amount of calories and good quality protein

In order to provoke the processes of muscle mass development, i.e. anabolism, we need to provide proper fuel in the form of calories from food. Without the appropriate number of calories, which we may calculate using the formula TDEE, our organism is not able to build muscles.

Moreover, in order to build muscles and intensify testosterone secretion we need a proper amount of proteins. Proteins, as the name suggests, are basic building blocks of the organism. Moreover, as studies suggest, sportsmen who eat meals based on animal protein sources have a much higher testosterone level than people who eat little amounts of meat or have totally excluded meat from their diet. We do not negate vegan diets, but numerous studies carried out on men at the age of 40 to 70 proved that those who limit the amount of meat in their diets have not only lower testosterone level, but their libido also drops. It is worth enriching your diet in good-quality meat or at least eggs, fish and dairy products.

We should also be careful with soya, which is often enumerated as a good source of protein, however, it may have negative influence on our hormonal system.

Do not limit the intake of fat

Fat is a very important element in our diet, it not only helps to build cells, constitutes a source of energy, but it also has enormous influence on our hormonal system. Unfortunately, the fashion for light, low-fat products still lasts. However, we need to dispel the myth that fat is bad. It doesn’t make us put on weight if we eat it reasonably. In order to maintain health and enjoy good appearance, fats should constitute at least 20% of our daily calorie balance – certainly the so-called “good” fats. As already mentioned, fat has positive influence on our hormonal system, including testosterone production and the process of protein breakdown taking place in the liver. Try to diversify your diet and include butter, olive oil, oily fish or supplements such as Omega-3 or cod liver oil.

Take care of proper rest

Overtraining is the fastest way to lead to hormonal disorders and the decrease of the level of testosterone. It’s true that during training the secretion of the growth hormone and testosterone is noticed, however, training is also related to the increase of cortisol level, the excessive level of which in our already exhausted organism may lead to disorders. Moreover, it is worth knowing that the secretion of testosterone along with the growth hormone is also noticed at night.

In the scientific bibliography we may find numerous studies proving that the insufficient amount of sleep and its bad quality led to the decrease of testosterone among the groups of male subjects. The optimal time of sleep is 8 hours per night, but this value is individual. Moreover, short naps during the day are also a good idea…

In order to improve sleep quality it is also worth buying supplements, such as zinc, magnesium or the complex ZMA, melatonin and ashwagandha – such a composition will ensure really strong and calm sleep and proper regeneration.

Limit drugs

It is commonly known that alcohol, nicotine, narcotics and other drugs have not only negative influence on our health, but they may also lead to the decrease of testosterone level in men. For this reason, if you want to enjoy esthetic silhouette, impressive muscles, low-level of body fat and high levels of libido and testosterone, limit drugs, such as cigarettes and alcohol to minimum.