Health
Runner’s diet – the most important rules. Sample menu for runners
Runner’s diet – the most important rules. Sample menu for runners
Proper nutrition is important not only in the prevention or treatment of diet-related diseases, but also in the situation of undertaking a specific type of physical exercise, e.g. long-distance running. What should a runner’s diet look like? What should not be missing? Find out what its rules are and see a sample menu for runners.
Adequate supply of macronutrients and properly composed meals before and after training will certainly contribute to achieving better and better sports results. What should runners’ nutrition look like? What should be especially taken care of in order to provide the body with everything necessary during endurance exercise?
Runner’s diet – rules and energy requirements
Marathon, half-marathon, long-distance running – once practiced mainly in a professional nature, today also as a hobby. There is a growing interest in this type of physical activity, as well as in the possibility of providing the body with adequate amounts of energy and other necessary substrates. Many hours of effort are associated with a significantly increased energy demand, but also with an individual approach to the breakdown of proteins, fats and carbohydrates in the diet. It is also a component of the well-being, the body’s needs and possible problems while exercising units, e.g. the famous runner’s diarrhea.
In order to determine the proper diet of a long-distance runner, it would certainly be best to seek the advice of an experienced sports nutritionist. Based on a carefully collected interview concerning, among others, the type of activity, the number of units, their duration, as well as health, well-being and diet, the specialist will select the appropriate recommendations for the required amount of energy and the share of individual macronutrients.
Among these guidelines, however, there is a certain standard which, although often modified within one specific player (for example, different rules will apply to training and other competition), is the basis of proper nutrition. These include: the regularity of eating meals, their variety and reaching for specially composed snacks or entire pre- and post-training meals, and in the case of long units or competitions – also those consumed during them.
Running on an empty stomach
Runners, as well as recreational people practicing other forms of sport, very often, due to their lifestyle and work, decide to train immediately after waking up, without having to eat any meal beforehand. Some of them also just feel better being active on an empty stomach. However, it should be remembered that in selected individuals this may prove dangerous due to the risk of hypoglycaemia. This condition can even lead to loss of consciousness. In addition, some specialists believe that running on an empty stomach causes a decrease in immunity, loss of muscle mass, and a greater risk of contracting an injury.
So if you don’t feel like having a full breakfast in the morning, why not take care of a small, quick snack that will give you energy without causing a feeling of heaviness?
Runner’s diet – what to eat before training?
It is recommended that the pre-workout meal contain an adequate amount of carbohydrates for energy and a protein supplement. The volume of the meal and the time of its consumption before starting activity are also important.
If we eat them about 2-3 hours before the run, they may be larger dishes consisting of complex carbohydrates, which will digest more slowly, and thus maintain a high level of energy and a sense of satiety for a longer time, e.g. porridge made of mountain oats, nuts and fruit, whole grain risotto with vegetables and fish, wholemeal pasta with turkey and tomato sauce or buckwheat with roasted chicken breast and salad.
In the case of a meal taken about 1 hour before the run, you should take care of the presence of rather simple carbohydrates, which will provide the necessary energy faster and will not overload the digestive tract with excess fiber. Such meals include: dried apricots, raisins, a cocktail, an energy bar, natural yoghurt with fruit, dates or rice cakes. A meal just before running training can also be a small sandwich made of pale bread with lean cheese or a small portion of warm soup with light noodles or rice.
The long-distance run also means the necessity to eat selected snacks during its duration. Consult your sports nutritionist for the best results. You can choose from many, specially composed for runners, e.g. energy gels.
Runner’s diet – what to eat after training?
After finishing the run, the meal should mainly consist of carbohydrates that will quickly replenish the deficiencies of muscle glycogen and protein that will regenerate damaged muscle fibers faster. Some experts believe that the optimal amount of protein in a post-workout meal is at least 25 g of animal protein or 35 g of vegetable protein.
It is recommended to eat a meal after the race within 2 consecutive hours. For example, a fruit cocktail based on yoghurt or milk, a tortilla with a high-protein addition (e.g. tuna, chicken), a vegetable stew based on legumes or wholemeal pancakes with cottage cheese will be perfect.
Runner’s diet – what to eat on non-training days?
Depending on the plan developed with a sports nutritionist, the proportion of energy supplied may be lower on non-training days. Still, you should take care of eating meals regularly and properly composing them, not forgetting about providing proteins, fats, carbohydrates, as well as antioxidant vitamins and other antioxidants that will allow the body to regenerate. Such products include mainly vegetables and fruits of various colors, as well as nuts and vegetable oils. You must not forget about adequate hydration – about 30 ml for every kilogram of body weight. The minimum consumption is 1.5–2 liters, including soups and juicy fruit.
Sample menu for runners
Breakfast: banana fritters.
Mash the ripe banana with a fork. In a bowl, mix together the milk, egg, oatmeal, cottage cheese, xylitol and previously crushed bananas. You can sprinkle your favorite dried fruit into the dough. Fry small pancakes in hot oil and serve with peanut butter and strawberries.
2nd breakfast: salad with baked sweet potato, pomegranate and chickpeas.
Peel and dice sweet potatoes, season and pour olive oil. Put in the oven on a baking sheet lined with baking paper for 100 minutes and bake at 200 degrees for about 10 minutes. Toss the rocket, baked sweet potatoes, canned chickpeas, chopped cherry tomatoes, roasted sunflower seeds and pomegranate seeds into a bowl. Pour olive oil over it and season.
3rd breakfast: cocktail on kefir with fruit.
Pour the kefir into the blender bowl, add the nuts, strawberries and oatmeal. Blend everything.
Lunch: spaghetti with beef, red beans and olives.
Season the minced beef meat and fry it in a pan together with the diced onion. Then add chopped tomatoes or tomato passata. Cook the noodles. Add the beans and olives to the sauce. Eat the prepared sauce with the pasta.
Snack: Rice Wafers with Peanut Butter and Banana.
Brush the rice cakes with peanut butter and place the sliced banana.
Dinner: scrambled eggs with chives, cherry tomatoes and graham bread.
Fry the eggs in a pan together with the onion, add the diced tomatoes and sprinkle with chives. Eat with bread.
Rules for runners
Chicken with lentils and vegetables
Rinse the lentils, cover with water and cook. Cut vegetables into strips: carrots, parsley, celery and leek in a pan. Then add the diced chicken, season and fry until tender. Add the cooked red lentils to the whole, gently sprinkle it with water and stew for a while. Sprinkle everything with parsley.
Oat bars with apples and cinnamon
Put the sliced and cooked apples, oatmeal, egg white, xylitol, cranberries, a little milk and cinnamon into a bowl and mix everything together. Pour the mass into a baking pan and bake at 200 degrees for about 15 minutes. After it has cooled down, cut the resulting cake into rectangles.
Quercetin – pro-health properties. What are the natural sources of quercetin? When is it worth supplementing?
Quercetin – pro-health properties. What are the natural sources of quercetin? When is it worth supplementing?
Quercetin belongs to the group of bioactive plant compounds with antioxidant activity, called flavonoids. It is a natural plant pigment found in many fruits and vegetables, it is found in e.g. green tea leaves, onions, broccoli, apples, blueberries and grapes. Quercetin has valuable anti-inflammatory and anti-cancer properties, it also has a positive effect on the cardiovascular system and metabolism.
Quercetin – characteristics
Quercetin is a compound that belongs to plant flavonoids, more specifically to flavonols. Flavonoids are organic chemical compounds, in most cases they are dyes – they take yellow or white colors, less often they are colorless.
Quercetin exists in the form of glycosides as well as in free form. It is obtained by crystallization from plant extracts. Quercetin glycoside is fat soluble and, compared to the free form, its water solubility increases. Quercetin occurs, inter alia, in in green tea, red cabbage, onions, berries, tomatoes, grapes. The literature also draws attention to the use of quercetin in industry as a dye (e.g. for dyeing cotton orange and red).
Quercetin – action
Quercetin – anti-inflammatory properties
Quercetin is a compound that exhibits anti-inflammatory properties. It inhibits the formation of pro-inflammatory cytokines and is also a protective factor for nerve cells, protecting neurons from degradation.
Quercetin also affects the work and activity of cyclooxygenase enzymes (mainly COX-2). This action translates into inhibition of leukocyte inflow and reduction of inflammation. This activity also translates into maintaining the appropriate state of tone of the capillaries.
Quercetin – anti-cancer properties
Literature data show that quercetin has beneficial anti-cancer properties. The action of this compound consists in, among other things, helping to remove abnormal and damaged cells of the body, as well as by showing antiproliferative properties. These properties make quercetin a compound that has the potential to support chemotherapy.
The antioxidant activity of quercetin may contribute to the protection of healthy cells and protect the body against the formation of cancer cells.
It is also worth paying attention to the results of studies carried out to combine quercetin in therapy with cytostatics, e.g. with doxorubicin and an antiestrogen (tamoxifen). Inhibition of tumor cell proliferation as well as inhibition of their angiogenesis have been observed. Other studies also show that neoplastic cells under the influence of a certain concentration of quercetin showed a lower ability to develop and divide.
Quercetin – antiatherosclerotic properties
Quercetin, as a compound belonging to the group of flavonoids, has antioxidant properties. This has a positive effect on the reduction of the risk of mortality caused by diseases related to the cardiovascular system.
Studies have shown that people whose diets were rich in flavonoids had fewer cardiovascular diseases. The research shows beneficial changes related to lipid metabolism, improved vascular flexibility, strengthening of blood vessels and reducing their brittleness.
Quercetin – antiviral properties
The literature also highlights the antiviral properties of quercetin. Research indicates that quercetin exhibits the ability to bind to viral coat proteins.
They list the following types of viruses whose activity has been inhibited by quercetin: herpes viruses (HSV), rabies, influenza and the polio virus. The studies also confirmed the effect of quercetin on the inhibition of HIV-1 activity, including the inhibition of HIV-1 penetration into CD4 lymphocytes.
Quercetin in obesity
In anti-obesity studies, it has been shown that quercetin can control the mass of adipose tissue. This flavonoid can affect fat cells by:
inducing apoptosis (natural death) of fat cells,
inhibiting the formation of fat cells,
increase in lipolysis.
Quercetin – sources and supplementation
The sources of quercetin include:
- fruits (aronia, blueberries, peaches, black currants, figs, pears, apples, blueberries, elderberries, yellow plums, white grapes, green grapes, cherries),
- fruit juices (apple juice, orange juice, lemon juice, pomegranate juice, lime juice),
- vegetables (broccoli, boiled Brussels sprouts, beetroot, white onion, red onion, garlic, cauliflower, red cabbage, carrots, peppers, tomatoes, lettuce, celery, sorrel, asparagus, spinach),
- spices (fresh and dried oregano, tarragon, capers, coriander leaves, dill, bay leaves, lovage, parsley)
A higher quercetin content was observed in raw fruits and vegetables, while a lower content in juices. It is worth remembering that green tea is also a good source of quercetin.
Quercetin is included in many dietary supplements used, for example, in diabetes, it can also be found in antiallergic preparations. Before using several preparations, pay attention to their composition – whether the ingredients contained in them are not repeated. Supplementing with quercetin should complement the diet, excessive intake of preparations containing this flavonoid may turn out to be unfavorable for the body.
What is the Gluten allergy – facts and myths. difference between a food allergy and gluten intolerance?
What is the Gluten allergy – facts and myths. difference between a food allergy and gluten intolerance?
More and more people are switching to a gluten-free diet. Without a doctor’s prescription, without a confirmed gluten allergy, prophylactically, “for health”. Is gluten actually as dangerous to health as it may seem? Is it worth giving up if we have no gluten allergy? These questions are answered in this article.
In 2011, Peter Gibson of Monash University in Australia published the results of double-blind, randomized studies suggesting that gluten may also cause adverse symptoms in people who are not diagnosed with celiac disease, and that gluten sensitivity is quite common. Once this information reached the public, the world literally went crazy about gluten-free diets and gluten-free products. Two years later, after criticism from the scientific community, Gibson repeated his research because he had doubts about the methods used in an earlier experiment. Ultimately, he canceled his previous results, but this information was not so widely echoed.
Gluten allergy – what exactly is gluten?
Gluten is a mixture of proteins of plant origin – wheat glutelin and gliadin, rye secalin, barley hordein or oat avenin. Contrary to popular belief, it is not found in “pure form” in flour, but is an artificial product that is formed when flour is mixed with water.
An example of such concentrated gluten can be seitan, also known as Buddha meat – it is a protein substitute for meat in a vegan diet, obtained by washing out starch from raw dough. Thanks to its properties, gluten has been widely used in bakery and confectionery – it creates cross-linked structures that affect, for example, flexibility and compactness, which significantly increases the quality and attractiveness of baked goods.
Gluten allergy – some information
How exactly is it possible that gluten, which has always been present in the human diet, has suddenly become the number one “public enemy”? Technological progress, which has also crept into agriculture, is to blame for everything. Genetic modifications of cereals, especially wheat, led to an increase in the content of this protein in cereals. In addition, gluten, thanks to its properties, is not only an ingredient of cereals and their products, but producers also add it to a whole bunch of products that we would not even think might contain gluten. These include various types of dairy products, baking powders, sweets, highly processed foods, ready-made sauces, crisps, beer, and even sausages or cold cuts. As a result, gluten consumption is much higher today than it was in our grandparents’ times.
Gluten allergy – wheat in the spotlight
To start talking about gluten allergy at all, it’s helpful to clarify basic concepts that are usually confused or misused, adding to the confusion. Is there a gluten allergy at all? What is wheat allergy? Is gluten allergy the same as gluten intolerance? How is celiac disease different from gluten sensitivity? It is very important to be able to distinguish between these disease states – contrary to appearances, they have different causes, and thus, require specific, different methods of treatment. Food hypersensitivity may or may not be mediated by immune mechanisms. If the immune system is involved in the reaction, it is a food allergy, if not, it is an intolerance. In conclusion, when we talk about “gluten allergy” we really mean either wheat allergy, or celiac disease, or non-celiac gluten intolerance (NNG).
A disease closely related to gluten is celiac disease – it is an autoimmune disease that lasts a lifetime. It is characterized by gluten intolerance, which has a toxic effect on the intestinal villi – it leads to their disappearance, which in turn causes a malabsorption of nutrients from food. The only way to treat celiac disease is to follow a strict gluten-free diet.
Recently, a new, gluten-related disease entity has been classified – non-celiac gluten intolerance (NNG). It affects a small part of society (approx. 6%). It occurs when celiac disease is ruled out and IgG-dependent allergy tests are positive. This diagnostic method is extremely effective as it tells you straight away whether there is a reaction to gluten (NNG, celiac disease) or, for example, to wheat (wheat allergy). It is worth knowing that during this type of diagnostics, you should never exclude gluten from your daily meals, because it may impair the test results.
Gluten allergy – how to recognize it?
How do you know if you have gluten tolerance issues? Contrary to appearances, this is not an easy task. Both wheat allergy, non-celiac gluten intolerance and celiac disease itself cause many symptoms related not only to the digestive system. In addition to abdominal pain, diarrhea, nausea or a decrease in appetite, you can also experience headaches, fatigue, drowsiness, a feeling of breakdown, irritation. If you are eating properly and still have high deficiencies, it is also worth getting tested for celiac disease or NNG – gluten intolerance can impair the absorption of nutrients from food.
Gluten allergy – is it worth giving up gluten as a precaution?
What if you give up gluten when you have no problems with its tolerance? So many people have gone gluten-free and feel great on it, why not give it a try? It is worth remembering that people often succumb to fads that pass, and once lost health is sometimes difficult to regain. Gluten is found in cereals, which should be the main food source – carbohydrates in the diet make up more than half of a balanced diet. They are a source of many minerals and vitamins, but most of all fiber, which not only has a beneficial effect on the frequency and quality of visits to the toilet, but also prevents many diseases of the digestive system, reduces weight and is a breeding ground for healthy bacteria. Some studies, such as those published in February 2015 in the journal Alimentary Pharmacology & Therapeutics by a team of scientists at Frederick II University of Naples, confirm that giving up gluten can sometimes lead to the onset of metabolic syndrome and is also associated with an increased risk of getting diabetes and cardiovascular diseases. In addition, gluten-free products are usually highly processed, with an almost endless shelf life.
If you do not have gluten tolerance problems or have any other allergies, do not give up eating gluten-containing products as there is no need to. A healthy diet is a varied diet, in which we can find products from various groups, including those containing gluten, lactose, soy, crustaceans, eggs, sugar and other allergens.
What are probiotics and prebiotics?
What are probiotics and prebiotics?
Increasingly, in special health situations, doctors advise us to provide the body with probiotics and prebiotics, whether in the form of food containing them or in the form of preparations that can be purchased at a pharmacy. What do these names mean and what do they mean for human health? Find out more.
What are probiotics?
According to the WHO definition, probiotics are preparations or food products containing single or mixed cultures of live microorganisms that have a beneficial effect on health, if administered in an appropriate amount.
Most often, bacteria of the genus Lactobacillus and Bifidobacterium are used for the production of probiotics. The yeast Saccharomyces cerevisiae spp boulardii, certain species of Escherichia and Bacillus are also used. Importantly, for a bacterial strain to be considered probiotic, it should be clinically tested for demonstrated health benefits. This means that not every bacterium from the mentioned families must show the desired pro-health effects. Organisms that have successfully passed clinical tests, in addition to the generic and species names, have letter-numeral markings, eg Lactobacillus rhamnosus GG, Lactobacillus acidophilus LA02, Bifidobacterium breve BR03, which mark the strain facilitating their error-free identification.
Characteristics of probiotic organisms
In addition to the beneficial effects on human health, probiotic organisms should meet a number of other requirements. During the studies, the safety of their use is assessed, i.e. whether they produce potentially dangerous metabolites. Their viability and activity in the gastrointestinal tract are another evaluation criterion. Ideally, organisms should be resistant to gastric acid, digestive enzymes, and bile acids, but few of the tested organisms are so resistant. In this matter, modern methods of administering a probiotic preparation come to the rescue. Capsules resistant to e.g. low pH in the stomach and their microscale equivalent – microencapsulation – are methods used in modern preparations. Further characteristics of the organisms tested for probiotic suitability are affinity for the intestinal epithelium or intestinal viability if no colonization ability is demonstrated. For example, yeasts (Saccharomyces cerevisiae spp boulardii) used in probiotic preparations do not show the ability to colonize the intestine. However, appropriate supplementation, maintaining a constant concentration in the gastrointestinal tract, leads to positive immunostimulatory effects.
Probiotic and human microbiota
Microbiota in relation to the human body consists of all microorganisms inhabiting the human body. They are found in the digestive tract, but also in the respiratory system, vagina and on the skin surface. It is estimated that in a healthy adult human, the microbiota can reach a mass of up to 2 kg and consist of 1000 species of microorganisms.
If the balance of the functioning of the natural microbiota is disturbed, probiotics come to the rescue. Introduced into the body, they compete with pathogens, preventing them from colonization.
Although our bacterial flora is extremely rich, only a few microorganisms are used in the production of probiotic preparations. Their common feature is the safety of use – e.g. some bacteria have a positive effect in the intestines, while in other parts of the digestive system they can be poisonous. Probiotic preparations will not use any that may hurt us if they are administered incorrectly.
What are the benefits of using probiotics?
These bacteria bring us many benefits:
facilitate the digestive process,
increase the absorption of vitamins and minerals,
with antibiotic treatments they protect our intestinal microflora,
affect the immune system increasing resistance to infections,
some strains have antiallergic and anti-cancer properties,
lower cholesterol,
alleviate the symptoms of lactose intolerance,
have the ability to synthesize some B vitamins, vit. K, folic acid.
There are studies showing that the administration of probiotics reduces the incidence of atopic dermatitis in infants, alleviates the symptoms of asthma in children, lowers the incidence of diseases of the upper respiratory tract and the administration of antibiotics in children. Probiotics are also effective in treating acute infectious diarrhea and diarrhea after antibiotic therapy.
Natural probiotics
Examples of probiotic foods are fermented milk products: yoghurts, kefirs, acidophilic milk, buttermilk. Often in their name there is the prefix bio-.
In addition to the presence of lactic acid bacteria, probiotics have many other advantages in human nutrition – they provide wholesome protein, contain a lot of calcium, vitamins B, A, D. Lactic bacteria are also found in widely available cheap pickles (cabbage, cucumbers).
What are prebiotics?
Prebiotics are non-digestible ingredients that promote the growth or activity of beneficial bacteria in the large intestine. They come from plants that are everyday food (e.g. onions and bananas), as well as acacia, which is used to obtain fiber (Fibrogenium) that positively affects the function of the intestines.
Prebiotics can be: non-digestible starch, polysaccharides (pectins, guar and oat gum) and oligosaccharides. The most attention is paid to saccharides from the inulin group and fructosooligosaccharides, which occur, among others, in in wheat, onion, garlic, bananas, chicory, leeks, asparagus. They are selectively digested by bifidobacteria and cause a significant growth in the intestine. Products and preparations that contain prebiotics and probiotics side by side are synbiotics.
Supplements and medications
In addition to food, prebiotics and probiotics can be purchased at the pharmacy in the form of capsules, powder in sachets or suspensions. In the past, preparations of this type had to be stored in a refrigerator to maintain the appropriate properties, now they are more stable and often there is no need for this. Each time you should read the leaflet, in which you will find information on how to store the preparation.
There are probiotics registered as drugs and dietary supplements on the market. The former have been thoroughly tested and contain the exact concentration of live bacteria that is stated on the packaging throughout the shelf-life. In the case of dietary supplements, we do not have such certainty, but it is not a reason to discredit such preparations. Increasingly, manufacturers register their products as dietary supplements, because it is much cheaper than drug registration. On the packaging of drugs, we most often find the names of the strains used in production with the appropriate letter-numeral designation and the concentration expressed in CFU (Colony Forming Unit). On the other hand, dietary supplements, instead of such names as appearing on drugs, may have only the names of the genus and species or the commercial names of the appropriate strains of bacteria.
Probiotics and prebiotics are recommended especially during and after infectious diarrhea, as well as in the case of using antibiotics – in order to rebuild the bacterial flora. There are preparations on the market that contain at least one strain of bacteria.
When choosing a preparation, remember that it is good to use multi-strain probiotics that will diversify our bacterial flora.
Synbiotics are also often available in pharmacies. The most commonly used prebiotic in them is the most popular and best-studied inulin, as well as acacia fiber and fluctooligosaccharides.
Chlorophyll and its green power. What does it help?
Chlorophyll and its green power. What does it help?
Chlorophyll is a compound that makes vegetables and fruits green. It is responsible for the photosynthesis process taking place in plants, the products of which are carbohydrates and oxygen. When consumed by humans, it provides many health benefits. It strengthens immunity, supports the functioning of the intestines and allows you to get rid of unpleasant smell from the mouth. In what products can you find it? Check it out!
- Chlorophyll – What is it?
- Chlorophyll – what properties does it have
- Chlorophyll to cleanse the body
- Chlorophyll to strengthen the body
- Chlorophyll to support immunity
Chlorophyll – What is it?
Chlorophyll is an organic compound found in plants, vegetables, algae and photosynthetic bacteria. It gives the plants a characteristic green color. Chlorophyll is essential for photosynthesis, it allows plants to draw energy from sunlight and turn it into oxygen and carbohydrates. It also provides our body with many benefits.
Chlorophyll can be found in green vegetables and fruits, algae, large amounts of chlorophyll can also be provided by appropriate supplements.
Chlorophyll – what properties does it have
Chlorophyll has bactericidal, anti-inflammatory, antifungal and regenerative properties. Chlorophyll has also been proven to have anti-cancer properties. A study published in Food and Chemical Toxicology shows that it may protect against small amounts of carcinogens. This compound also strengthens our immunity, improves blood clotting, and lowers sugar levels.
Chlorophyll is a strong antioxidant, protects our body against free radicals and slows down the aging process.
Chlorophyll also supports those who want to maintain a healthy weight – it reduces appetite, supports the functioning of the intestines, cares for the bacterial flora and reduces the risk of constipation. By eating plenty of green vegetables, you’ll help your body maintain an acid-base balance.
Chlorophyll also helps to get rid of bad breath (it is found in many toothpastes) and prevents inflammation in the mouth.
Chlorophyll to cleanse the body
The main component of chlorophyll is sodium-copper chlorophyllin obtained from alfalfa and mulberry, the structure of which resembles hemoglobin.
Chlorophyll supplied to the body increases the production of oxygen. As a result, the cells are oxygenated, and the processes of detoxification in the body run more efficiently.
Chlorophyll to strengthen the body
Natural chlorophyll reduces the acidity of the body’s internal environment and prevents the multiplication of microorganisms and fungi. Additionally, it has properties that strengthen the immune system.
Liquid chlorophyll increases energy and improves mood.
Chlorophyll to support immunity
Chlorella is a South Korean algae that is a rich source of vitamins and trace elements such as B vitamins, vitamins A, C and E, as well as Omega-3 fatty acids, iron, calcium, potassium, magnesium, zinc, manganese, phosphorus, selenium and iodine.
Chlorella also contains a lot of chlorophyll, more than green plants. As a result, it strengthens immunity.
Cholesterol – how to maintaint it’s healthy levels?
Cholesterol – how to maintaint it’s healthy levels?
Let’s start with a question: is cholesterol really bad? Probably your first thought is “of course it is!”? However, the world of health is not black and white and what is believed as “bad”, often turns out to be essential (in the appropriate quantity, of course). This is exactly the situation with cholesterol – a substance that we tend to associate only with the cause of cardiovascular diseases, including the atherosclerosis. Nevertheless, cholesterol is essential for the proper functioning of the human body – it is a component of cell membranes, it is necessary for the organism to be able to produce vitamin D3, and it plays an important role in the production of the adrenal and sex hormones. Such functions are numerous, so if cholesterol is not hazardous, what is?
With this information, it is easier to look at the cholesterol problem – because you do not have to eliminate it completely (it is even impossible). It is enough to take steps to lower and stabilize the level of cholesterol in blood to protect yourself from the threat of atherosclerosis.
What to do to decrease blood cholesterol level?
• Limit animal fats. It is recommended to get rid of fat milk and dairy products, butter, cheese etc. as often it is possible. The same applies to meat, especially fatty pork neck, knuckles and sausages.
• Give up sweets and sweet and fatty baked goods such as doughnuts, biscuits and cream-filled pastries.
• Look with suspicion at eggs because they are ‘double agents’. On the one hand, they contain large amounts of cholesterol; on the other hand, they contain lecithins, which prevent the deposition of cholesterol in the walls of blood vessels. Therefore, they are not fully banned, but you have to be careful – a healthy person can afford a few eggs a week.
• Instead all above, invite to your kitchen vegetables and fruits, whole grain products, and groats. Replace animal fat with a vitamin and fibre bomb!
• Take care of your physical fitness, in a regular and moderate manner. A quick walk a few times a week will be a better choice than a hard workout during the weekend. The aim is to get your body moving, along with your metabolism, and to get your cardiovascular system more used to being temporarily faster. Regular exercise has a much greater effect on lowering cholesterol than changing your diet (but of course the changes must be comprehensive to be fully effective).
• Take care of regularity. It is better to introduce changes slowly, but permanently, not to make a quick burst and give up – the body does not like sudden changes in any area, so it is better to avoid the “yo-yo effect” in fat management.
• Support cholesterol regulation with supplements made from natural ingredients. In particular, look for botanicals such as:
o Garlic – lowers cholesterol,
o Fermented red rice – regulates cholesterol synthesis,
o Gynostemma – cares for good cholesterol levels and strengthens the circulatory system,
o Amla fruit – strengthens the heart muscle
o Brahmi (small-leaved bacopa) – prevents oxidation of fats in the blood, which is the cause of many heart diseases.
Taking care of the above points is able to minimize or even completely eliminate the possibility of atherosclerosis-related problems in the future, so it is worth taking care to introduce at least one of them for a good start right now – not postponing anything for “from tomorrow”!
How probiotics work on our body
How probiotics work on our body
Did you know that the mass of bacteria in the human body can be up to 2 kg! We have more bacterial cells than our own. Our body is teeming with bacteria – unfortunately not all of them bring as many benefits as probiotics. What’s the best gut probiotic?
Few people are aware that they regularly eat a portion of probiotics with yogurt. Until a few years ago, only scientists and nutritionists knew about it.
The topic of probiotics is being discussed more and more often, and our knowledge about their influence on our body is systematically increasing. It’s worth learning more to get the most out of taking probiotics.
What are probiotics?
Most often, with the word probiotic, we associate a small bacterium that protects us against disease. And rightly so! Probiotics (from the Greek pro bios – for life) are cultures of bacteria or yeasts, the main task of which is to maintain the correct physiological flora in our digestive tract. So they are live microorganisms, supplied from the outside with food, thanks to which we can enjoy health.
Did you know that your body has more bacteria than you have body cells? Their weight can be up to 2 kg! It’s hard to imagine, but our body is literally teeming with bacteria. Unfortunately, not all of them bring us benefits like probiotics. The proper functioning of the digestive and immune systems depends on the composition of our intestinal flora. Our health depends on how many probiotic bacteria and how many pathogenic bacteria we have. Therefore, the presence of probiotic bacteria in the body is extremely important – they inhibit the growth of pathogenic bacteria and can even kill them.
Prebiotics
Note, do not confuse probiotics with prebiotics! Prebiotics also have a positive effect on the gut flora. However, these are not living organisms, as in the case of probiotics, but only ingredients of other foods, e.g. fiber, which are the basis for the development of beneficial microorganisms and stimulate their growth.
How do probiotics work on our body?
Probiotics have a wide range of effects on our body. Their main task is to strengthen immunity and improve the condition of the digestive tract. This is because microorganisms produce natural antibodies, and also constitute a kind of protective barrier that prevents factors promoting infection into our intestine.
Intestinal probiotic
Probiotics have a positive effect, first of all, on the intestinal flora. They accelerate metabolism and lower bad cholesterol (LDL). Live bacteria cultures protect our digestive system. They improve digestion, regulate intestinal peristalsis and prevent diarrhea.
They also increase the nutritional value of products – they facilitate the absorption of minerals such as magnesium and iron as well as B and K vitamins.
In addition, probiotics strengthen immunity and protect us against infections caused by pathogenic bacteria. Therefore, it is very important to take as many probiotics as possible during and after antibiotic treatment. They will then regenerate the intestinal flora damaged by antibiotic therapy and reduce inflammation.
Skeletal system and probiotics
Probiotics facilitate the absorption of calcium important for our bones, thus preventing osteoporosis and other skeletal diseases. They should be taken especially by the elderly and those with lactose intolerance, i.e. milk sugar. It is essential in the process of calcium absorption and such people are at risk of deficiency of this element in the body. It is best to take probiotics with yogurt, buttermilk or kefir, but patients suffering from lactose intolerance can only use oral preparations.
Probiotics are extremely important. If you want to stay healthy for longer, pay close attention to them. The latest research shows that probiotics not only have a beneficial effect on our immune system, but also reduce the risk of allergies in children and people prone to it. Scientists also say that a regular dose of probiotics prevents the formation of cancer. This is because bacteria degrade and break down carcinogenic compounds.
Where to look for them?
The most common and proven probiotics are bacteria of the genus . They are available in special yoghurts, kefirs, all fermented dairy products, butter, and fruit and vegetable juices. You will also find them in pickled products, such as sauerkraut, pickled cucumbers or pickled beets. Probiotics can also be delivered to our body in the form of dietary supplements, of which there are more and more on the pharmaceutical market. Their use is especially recommended during antibiotic therapy.
Lactobacillus Rhamnosus GG
It is said to be the perfect probiotic strain, and it is certainly the best recognized one. In 1983, this bacterium was isolated straight from the human body. The main feature of these bacteria is the ability to colonize the intestines. As a result, Lactobacillus Rhamnosus bacteria restore the intestinal microflora balance. Therefore, it is believed to be the most suitable probiotic for the intestines.
Post-antibiotic diarrhea
The studies that have been carried out show that over 1/3 of patients taking antibiotics may suffer from antibiotic diarrhea. Antibiotic treatment leads to intestinal mycloflora dysbiosis. Thanks to clinical trials, it has been shown that the use of this strain reduces the incidence of diarrhea.
In addition, the positive effect of Lactobacillus Rhamnosus GG bacteria was confirmed in the case of:
- traveler’s or infectious diarrhea;
- IBS – irritable bowel syndrome;
- atopic dermatitis;
- decreased immunity;
- allergic diseases.
Remember that the normal bacteria in yogurt will not survive in your digestive tract as they are being digested on an ongoing basis. To ensure the right amount of live bacteria in the body, it is recommended to consume probiotic products on a daily basis. To find them, you need to check the labels on which it should be written what strain of bacteria the product contains. When buying, for example, yoghurt, check the composition carefully, because there are many products that are considered probiotic, although they do not contain live bacteria. For probiotics to perform their functions, there must be at least 10 million of them in a given product. To enjoy your health and well-being, make sure that this amount of live bacteria flows into your body regularly.
4 things that destroy you more than unhealthy food every day
4 things that destroy you more than unhealthy food every day
I, too, was once convinced that taking care of your own health is about healthy eating and sports. Over time, I realized that this was not all. There is something else that has a huge impact on our well-being and health. It’s our way of thinking, the way we deal with stress, and how we care for our mental health. And I decided to write this post because, as I write on my blog: even the healthiest eco food will not help if you don’t take care of yourself and your head is full of negative thoughts. Are you worried that you ate the cookie? Are you counting calories carefully and have a feeling that you ate ice cream? Don’t have. Better take care of your mental health 🙂
What negatively affects your health?
Complaining and worrying
The more toxic and negative thoughts you have, the more your brain adjusts to this kind of thinking. Additionally, complaining is very contagious and damages the brain. Worry is also… an addiction. A good way to get rid of these bad habits is to practice gratitude, appreciate what we have, and enjoy the smallest things. And maybe it’s worth stopping to worry about things that are beyond your control? You know you worry about things that will probably never happen? And even if there is a crisis, leave yourself worrying for now. Why worry in advance, twice?
Being with toxic people
I once read a sentence like this: Getting rid of toxic people around you is one of the most important steps on the way to being happy. Such people should go into space. I did it some time ago and it really made my mental health fantastic. Think about why you need to maintain relationships with people who tease you, cut their wings, criticize or do black things, and keep complaining about how bad the world is? Begin to surround yourself with people who are positive and optimistic. Cultivate relationships with people who accept you and you know you don’t need to wear a mask with them.
Hatred and inability to forgive
If you hate someone, you are actually hurting yourself, not that person. Hate destroys you terribly from within. Therefore, forgiveness is an investment in yourself. You get rid of negative and toxic emotions. When it comes to forgiving, it is also worth considering whether you can forgive yourself and can you be understanding for yourself?
Disrespect for your own body
I’m too fat, too skinny, my nose is too big, my hips are too wide… there is always something wrong and you keep whipping yourself. Turn off your inner critic. Recently, I read about how we are masters of criticizing and bullying ourselves 👀 We still do not like something and there is always something wrong. The way we see ourselves also has a huge impact on our well-being and mental health. Take care of yourself and try to look at yourself with a kind eye. Remember that you have the right to make mistakes and you won’t be perfect. Ideals are boring. Lack of acceptance of ourselves and our own body means that we do not care about our health. Instead of complaining and focusing on your imperfections, try to be thankful that you are healthy and that you can get out of bed in the morning on your own.
As you can see, these seemingly simple tips, but not so easy to introduce them into your life. However, changing your thinking and attitude to life is a process. Give yourself some time
