Kategoria: Healthy lifestyle

A lipidogram – also called a panel or lipid profile – is a test that measures the levels of cholesterol and triglycerides in the blood. It is an important diagnostic tool to help assess the body’s lipid management and overall health.

For what purpose is it performed detailed cholesterol test? provides information on four types of fats (lipids) in the blood, which include:

• Low-density lipoproteins (LDL), known as bad cholesterol – an excess of these particles causes the deposition of fatty deposits (plaques) in the blood vessels, which impedes blood flow;
• High-density lipoproteins (HDL), called good cholesterol – help remove LDL particles from the blood, directing them to the liver for excretion from the body;
• Total cholesterol – this is the sum of LDL and HDL in the blood;
• Triglycerides – a type of lipid circulating in the blood; the body converts excess calories from food into them and stores them in fat cells; high triglyceride levels usually result from eating too much food (especially sweets and fatty foods), drinking too much alcohol, smoking and a sedentary lifestyle.

When to perform a lipidogram?

High cholesterol usually causes no symptoms, so it’s a good idea to check cholesterol levels regularly. Adults should repeat a lipidogram every 5 years, starting at age 18. age. More frequent testing may be necessary if previous results were abnormal or if there is a family history of high cholesterol. Also at risk are people who are overweight, not very active, have an unhealthy diet and smoke cigarettes.

For children, experts recommend one cholesterol screening between the ages of 9 and 11 and another between 17 and a 21. years of age. The doctor may recommend more frequent checks if the child is overweight or affected by other risk factors for abnormal lipid levels.

How does the study proceed?

Prior to the test, one should fast, i.e. not consume food or liquids other than water, for 9-12 hours before the blood draw. The test is usually performed in the morning to get the most accurate results. Blood is drawn from a vein, usually from the flexure of the arm. The entire procedure takes a few minutes and is relatively painless.

How to interpret the results?

Cholesterol levels are measured in milligrams per deciliter (mg/dl). Ideal results for most adults are:

• LDL: less than 100 mg/dl
• HDL: not less than 60 mg/dl
• Total cholesterol: less than 200 mg/dl
• Triglycerides: less than 150 mg/dl

If the results are abnormal, consult your doctor. It’s also always a good idea to try to make lifestyle changes, primarily exercising more and switching to a healthier diet. Supplements such as Berimal can also be helpful. High cholesterol is manageable. The healthier the lifestyle, the better the results.

Blood triglyceride levels are an important measure of health. What could be the cause of their elevated levels?

Triglycerides are a type of lipid (fat) found in the blood. When you consume calories that your body doesn’t need right away, they are converted into triglycerides and stored in fat cells. Hormones then release them for energy between meals. If you regularly take in more calories than you burn (especially in carbohydrate-rich foods), you may have elevated triglyceride levels.

Triglyceride concentration is usually checked as part of a cholesterol test, which is called a lipidogram or lipid panel/profile. The test is performed on an empty stomach. How much is the norm for triglycerides? In their case, the result is interpreted as follows:

• normal: < 150 mg/dl (< 1.7 mmol/l)
• At the upper limit of normal: 150-199 mg/dl (1.8-2.2 mmol/l)
• elevated: 200-499 mg/dl (2.3-5.6 mmol/l)
• very high: ≥ 500 mg/dl (5.7 mmol/l)

How to take care of proper triglyceride levels?

First of all, try to achieve and maintain a healthy body weight. If you have elevated triglyceride levels in your blood, focus on consuming fewer calories. To do this, avoid sugars and simple carbohydrates, white flour products, trans fats and foods containing hydrogenated oils, and alcohol. The latter is particularly high in calories and has a strong negative effect on the concentration of triglycerides in the body. Choose vegetable fats, such as oil or flaxseed oil. Incorporating healthy mono- and polyunsaturated fats into your diet can help lower triglyceride ^levels1. Instead of red meat, reach for fish high in omega-3 fatty acids, such as salmon or mackerel. People with elevated triglyceride levels can take a fish oil supplement as an ^aid2.

Regular exercise will also help in maintaining a healthy weight. Try to ensure that you get at least 30 minutes of physical activity most or all days of the week. Try to move more as part of your daily routine, such as taking the stairs instead of riding the forklift. Changing your lifestyle to one that supports your overall health is essential in the fight against excessively high triglyceride levels.

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^1M. Jarosz (ed. nauk.), Norms of nutrition for the Polish population, Instytut Żywności i Żywienia, Warsaw 2012.
2Tamże

Body Mass Index (BMI) is calculated based on height and weight. It helps to approximate whether a person has a normal body weight. How should the results be interpreted?

BMI body mass index formula

How to calculate BMI? expressed in kilograms by the square of height expressed in meters. The method of calculation is always the same – regardless of age and gender – but in the case of children the indicator should be interpreted differently.

BMI = weight [kg] ÷ ^height2 [m].

Classification according to BMI value:

• less than 18.5 – underweight
• 18.5-24.9 – normal
• 25.0-29.9 – overweight
• 30 and over – obesity

Body mass index and health

Both a BMI that is too high and one that is too low can lead to a host of health problems, but it is the former that is far more common. The World Health Organization (WHO) has long classified obesity as a chronic disease of civilization. Worldwide, the number of people with a BMI above 25 exceeds 2 billion, and in Poland more than 60% of men and almost half of women are overweight or obese.

One of the most important factors responsible for weight gain is energy imbalance. In order to function, the body needs a certain amount of energy from food, obtained in the form of calories. Body weight usually remains the same when we consume a number of calories each day that is close to what we consume. However, if we eat more than we burn, we gain weight over time. Proper weight also depends on genetics, as well as the amount of exercise. To achieve it, you need to be active and follow certain eating habits. The most important of these is to eat 5 reasonably sized meals a day and choose products carefully – to make sure your diet is rich in wholesome, low-processed foods. Sometimes it is also worthwhile to get nutritional counseling. A nutritionist will suggest what to eat and in what quantity to lose weight. Dietary supplements can also help maintain health.

Although the BMI index is useful in screening for weight problems, it has its limitations. It can be unreliable for athletes and people with very muscular physiques, and in the elderly. New research also indicates that it is not the BMI value itself, but the percentage of body fat that is a better measure of health.

The past few months have changed our lives in ways no one expected. Undoubtedly, they have had a drastic impact on daily life, which could be detrimental to our overall health. We’ve spent more time at home, and it’s important to remember that isolation promotes the temptation to reach for salty snacks, fast food and low-quality meals – instead of wholesome products. We also cut back on sports, trips and visits, replacing them with watching TV or sitting in front of the computer for longer than usual periods of time. Because of this unprecedented lifestyle change, now, after a period of less activity, it is worth taking special care of our health. What can we do?

Pay attention to food

Develop the habit of reaching for healthy snacks, such as nuts and seeds, instead of fast food and sweets. Also avoid eating as a reaction to the stress and emotions you may be feeling because of the drastic changes in 2020. In turn, try to include more dark green leafy vegetables, fruits and fresh herbs in your diet, which are full of vitamins, minerals and fiber.

Choose to be active

Being active is not just about training at the gym – there are many safe alternatives to avoid large gatherings of people. Aerobics can be successfully practiced at home, but in good weather it is better to go out for a walk or jog in uncrowded areas of the city or outside.

Get enough sleep

Adequate quality sleep is essential for the proper functioning of the body, including the immune system. The length of sleep needed for optimal performance is an individual matter, but adults are recommended to get at least eight hours of uninterrupted night rest.

Do your research

Perform basic blood tests to see if any of the parameters are too low or elevated. By means of the so-called. lipidogram, also known as a lipid profile. If you find that you should take care of its levels, you can help yourself with a dietary supplement such as Berimal.

Think positive

The new precautions we are all taking now are causing anxiety. Try to deal with them positively. Stay in touch with loved ones – talking to family or friends will help reduce depression and anxiety. You can also try meditation, look for a new hobby or develop existing skills. Use this time to take care of yourself. All of this is conducive to health.

Choosing wholesome food, exercising, getting adequate rest, supplementation and taking care of mental balance will not only improve overall health, but also boost immunity, which is especially important after months of low activity.

Learn about the functions of vitamin C in the body, how much to consume, what products to find it in, and who may need supplementation.

What is vitamin C used for?

Vitamin C is essential for the proper functioning of the body. What action does it exhibit?

• It is a powerful antioxidant that neutralizes reactive oxygen species and their derivatives.
• It participates in the production of collagen, and therefore affects the health of skin, blood vessels, tendons, ligaments, bones, cartilage and teeth.
• It supports the functioning of the immune system (especially during and after intense exercise), as well as the nervous system, affecting the enzymes that process messages between neurons in the brain.
• Improves absorption of nonheme iron from plant ^sources1.

Dosage

The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women. During pregnancy, it should increase to 80-85 mg, and during lactation – to 115-120 mg. Children from 1. to 3. years of age should consume 40 mg, between 4. a 12. years – 50 mg, older girls – 65 mg, and boys – 75 mg of this substance^.2

The best sources of vitamin C

The human body does not synthesize vitamin C. In addition, it dissolves in water – its excess is not stored, but excreted with urine. For this reason, it is necessary to obtain sufficient amounts of this substance from the diet every day. Foods particularly rich in this important ingredient are bell peppers, black currants, rosehips, parsley, oranges and other citrus fruits, as well as dark green leafy vegetables such as kale, broccoli and Brussels sprouts. Although the substance is found in many products, it is one of the most unstable vitamins, sensitive to heat and oxygen.

Who should take more vitamin C?

Experts report that smokers should take approx. 40% more vitamin C in order to achieve concentrations comparable to those of ^non-smokers3. These individuals may benefit from taking the dietary supplement Berimal Forte, which contains a standardized composition of polyphenols from bergamot in addition to 50 mg of vitamin C.

Consuming adequate amounts of vitamin C carries numerous health benefits. It is found in many fruits and vegetables, but some people should additionally supplement it. For them, a good solution is to reach for a preparation containing this substance.

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¹ Scientific Opinion on the substantiation of health claims related to vitamin C […], „EFSA Journal” 2009, 7(9), https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2009.1226
2M. Jarosz (ed. nauk.), Norms of nutrition for the Polish population, Institute of Food and Nutrition, 2017.
3Ibid.

The thyroid gland is a gland that plays a major role in the metabolism, growth and development of the human body. It helps regulate many of its functions by releasing hormones into the bloodstream.

Structure of the thyroid gland

The thyroid gland weighs an average of 20 to 60 grams. It is located at the front of the neck, under the larynx. It has a butterfly-like shape – two lateral lobes adhere to the trachea and are connected in front by a narrow band of tissue. The thyroid gland is surrounded by two fibrous formations. The outer layer connects to the muscles of the larynx and many important vessels and nerves. Between it and the inner layer is loose connective tissue, allowing the thyroid gland to move and change its position during swallowing. The parenchyma of the thyroid gland is made up of many small follicles that store hormones.

Hormone production

The thyroid gland produces three hormones. In the follicular cells – triiodothyronine, also known as T3, and tetraiodothyronine, also known as thyroxine or T4. In turn, the so-called C cells produce calcitonin, which is involved in calcium and bone metabolism.

T3 and T4 increase the basal metabolism. They make all the body’s cells work harder, so they also need more energy. This causes an increase in body temperature, a faster pulse and stronger heartbeat, promotes brain development and growth in children, and activates the nervous system, leading to improved concentration and reflexes. Since the hormones released by the thyroid gland regulate metabolism, its work has an impact on body weight. Healthy meals can positively affect thyroid function, and weight gain with a well-balanced diet is far less likely.

The body’s need for hormones is variable. The thyroid gland produces more of them in situations that require extra energy – for example, during periods of growth, during pregnancy or when it is cold. To produce the right amount of hormones, the organ needs the help of another gland – the pituitary gland.

Some of the main building blocks of hormones are amino acids and iodine. The human body is unable to synthesize this element on its own, so it must be supplied with food. The richest in iodine are marine fish (for example, cod, pollock or halibut), seafood and algae. The element is also commonly added to food salt.

A proper diet can help keep the thyroid gland functioning properly. Several nutrients are particularly important for the health of this organ. What matters is not only what you eat, but also – how you eat it.

Iodine

The primary element needed for thyroid hormone production is iodine. Its deficiency remains an important public health problem in many European countries. In Poland, producers of table salt have been required to iodize it for almost a quarter of a century. However, the World Health Organization recommends limiting the consumption of this spice – for cardiovascular health reasons. Therefore, it is better to use it in moderation, and include iodine-rich foods in the diet: fish such as cod, pollock or halibut, and algae.

Selenium and other antioxidants

Enzymes involved in thyroid hormone conversion are dependent on, among other things. on selenium. Adding selenium-rich foods to your diet is not difficult – just reach for Brazil nuts, seafood and sardines more often. Selenium is also a powerful antioxidant, which means it can protect the thyroid gland from damage by molecules called free radicals. This organ is highly susceptible to oxidative stress, so taking care of the thyroid should also include providing vitamin C – which is an antioxidant – through Berimal Forte, for example.

Zinc

Like selenium – zinc is involved in activating thyroid hormones. Its deficiencies are rare in developed countries because it is found in abundance in food, but it is nevertheless a good idea to reach for especially zinc-rich oysters and other shellfish from time to time.

What else is worth eating?

It is always a good idea to include vegetables in your daily menu. Especially valuable are those from the cruciferous family, such as kale, broccoli, cauliflower and turnips. Also, fresh fruits are a healthy part of the diet, especially berries, which are low in calories and full of the aforementioned antioxidants. And don’t forget healthy sources of protein, namely lean meat and dairy, including milk, cheese, yogurt and eggs. It is always better to eat low-processed foods. Go for brown rice, buckwheat groats, quinoa, seeds and nuts. All of these have an impact on thyroid health. You should also drink plenty of water and maintain a healthy body weight. How to do it. Pay attention not only to what you eat, but also – how and when you eat it. This will help you develop better eating habits. Remember that starving yourself is never a good idea, because too restrictive a diet slows down your metabolism.

Eating the right foods can help keep the thyroid gland working properly. Iodine, selenium, zinc and antioxidants are especially important for it. Following a thyroid-friendly diet will also help maintain a healthy body weight.

Moderate alcohol consumption in many cases does not significantly affect health, but it is not risk-free. It is crucial to know the various aspects and risks of drinking alcoholic beverages.

Definition of moderate drinking

Moderate alcohol consumption for a healthy adult is generally defined as drinking one drink a day for women and up to two drinks a day for men. One drink is considered 355 ml of beer, 148 ml of wine or 44 ml of strong alcohol.

Are there advantages to moderate alcohol consumption?

Knowledge about the benefits and risks of moderate alcohol consumption in a healthy adult is not as extensive as it might seem. Many lifestyle studies – including diet, exercise, coffee and alcohol consumption – rely on the memory of patients who describe their habits over the years. Such data may indicate that various factors are related, but not necessarily – that one results from the other. Any potential benefits of alcohol are therefore uncertain, relatively small and certainly not applicable to everyone. The latest dietary guidelines also indicate that in many people the possible risks outweigh the possible positive aspects.

Scientists believe, for example, that moderate doses of alcohol can raise levels of good cholesterol in the blood. On the other hand, however, they also increase triglycerides, which is bad for cardiovascular health. Moreover, alcohol is caloric and can cause weight gain, which also negatively affects blood cholesterol levels. Therefore, specialists recommend that the body’s lipid metabolism be restored to balance with exercise and a balanced diet devoid of alcohol, and that cholesterol, if necessary, be kept in check with dietary supplements. Berimal, for example, supports the maintenance of normal cholesterol levels thanks to its garlic ^content1.

However, if you enjoy generally good health and drink moderate amounts of alcohol from time to time, you are unlikely to have to give it up, as long as you do it responsibly. Remember to consult your doctor when in doubt about what is good for your health and safety.

Risks from alcohol abuse

Although moderate alcohol consumption in many cases does not significantly affect health, heavy drinking – including binge drinking – is very harmful and increases the risk of serious diseases. Repeatedly exceeding the amounts mentioned in the first paragraph, both in a single day and over an extended period of time, is defined as such.

When is it illegal to drink?

In some situations, the consumption of alcohol in any quantity is unacceptable. This includes pregnant and breastfeeding women, alcohol addicts, people after a stroke, those suffering from liver or pancreatic disease, those with heart failure, and those taking any medications that may interact with alcohol.

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¹https://efsa.onlinelibrary.wiley.com/doi/abs/10.2903/j.efsa.2013.3327:„The Panel concludes that a cause and effect relationship has been established between the consumption of […] garlic dry extract standardized in allicin […] and a reduction in blood LDL-cholesterol concentrations”.

Vitamin C preparations are among the most popular dietary supplements. There are many reasons for the popularity of this substance. First of all, it contributes to the proper functioning of the immune system and to normal energy metabolism, as a powerful antioxidant it protects DNA, proteins and lipids from oxidative damage, and helps reduce fatigue and tiredness ¹. Suplementy mogą zawierać różne postaci witaminy C. Od jakiegoś czasu dużo mówi się o jej liposomalnej formie. Różnica między nią a tradycyjną witaminą C dotyczy głównie przyswajalności, ale nie tylko.

Many people believe that when they take a supplement, the body will automatically absorb the full dose of the substances it contains. However, this is not the case – we absorb only part of the portion of vitamins and minerals taken in capsule form. In the case of vitamin C, the rest is excreted with urine. The liposomal form of nutrients was invented precisely to increase their availability to the body. Many studies have been done to confirm its effectiveness.

How does liposomal vitamin C work?

Vitamin C is water-soluble, which means that the process of its penetration into cells is hindered. Its traditional form must pass through the digestive system – fighting stomach acid and enzymes – before it reaches the small intestine, where only part of it is absorbed. Liposomal vitamin C, an ingredient in Berimal, is surrounded by liposomes formed from phospholipids – fat-like substances that make up the cell membrane. It is essential for protecting cells from the external environment. Thanks to the protective layer of phospholipids, liposomal vitamin C can pass through the digestion process more efficiently. From the stomach it goes intact to the small intestine, where it is directly absorbed and penetrates the lymphatic system. From there it enters the bloodstream and ultimately those cells in the body that need it. These are the main differences between liposomal and traditional vitamin C, although protection from digestive juices and facilitation of penetration in the small intestine is not the only role of phospholipids. As an important building block of cell membranes, they ensure their elasticity and thus influence the proper functioning of many organs in the human body.

Liposomal vitamin C is a good choice for people who care about optimal absorption and who want to reap maximum benefits from taking this essential nutrient.

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^1ScientificOpinion on the substantiation of health claims related to vitamin C and reduction of tiredness and fatigue (…), „EFSA Journal” 2010, 8(10), https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2010.1815

Blood triglyceride levels are an important measure of health. What is their significance and what to do if their levels are too high?

Cholesterol and triglycerides are different types of fats (lipids) circulating in the blood. Cholesterol is used, among other things. for building cells and certain hormones, while triglycerides are used by the body as energy material. If it does not need them at any given time, it stores them in fat cells. They are released by hormones for energy between meals. If you regularly consume more calories than you burn (especially those from high-carbohydrate foods), you may have too high triglyceride levels. This condition, called hypertriglyceridemia, requires action.

Standards and their relevance to health

Triglyceride levels in the blood are usually checked as part of a fasting cholesterol test (known as a lipid panel/profile). It shows whether triglyceride levels are within the normal range:

• norm: < 150 mg/dl,
• limit values: 150-199 mg/dl,
• high concentration: 200-499 mg/dl.

Above 500 mg/dl, we are dealing with severe hypertriglyceridemia. It is often associated with a group of symptoms that include the presence of excess fat around the waist, high blood pressure, and elevated blood sugar and lipid levels. High triglycerides can also be a side effect of taking certain medications.

High triglyceride levels can contribute to hardening or thickening of blood vessel walls.

How to maintain healthy blood triglyceride levels?

A healthy lifestyle is of great importance for maintaining adequate triglyceride levels in the blood. First: exercise regularly. Try to find at least 30 minutes of physical activity most days of the week. Choose the stairs instead of the elevator and walk during breaks from school or work. Regular exercise will help normalize the body’s lipid metabolism, and make it easier to maintain a healthy body weight. To achieve this goal, avoid simple sugars (except for fruits, which are worth eating every day, but in moderation). Also choose healthier fats: swap butter for oil and flaxseed or canola oil. Instead of red meat, choose fish – such as mackerel or salmon. They are rich in omega-3 fatty acids, which have a positive effect on blood triglyceride levels. Instead, avoid foods containing hydrogenated fats. Also limit your consumption of alcohol.

To control blood triglyceride levels, you can also help yourself with a dietary supplement such as Berimal. If you decide to do so, use it according to the manufacturer’s recommendations.

Triglycerides in an amount that meets the body’s energy needs are essential for humans. In excess, they can lead to health-threatening conditions, so it is crucial to keep blood lipid concentrations in the normal range. Try to exercise more and eat healthy, and supplements can also help.