Kategoria: Healthy lifestyle

Most of the sugar we supply ourselves with food is converted in the body to glucose. It provides „fuel” for muscles and organs. However, when the body cannot efficiently transport glucose to the cells, its level in the blood rises. Of great importance for maintaining its proper concentration is what and how we eat.

Less, slower, more often

Healthy blood sugar levels are promoted by controlling our body weight, and therefore – also the portion size and the number of calories we take in at meals. To learn what amount of food on the plate is advisable in our case, we can weigh foods before preparing them. For example, if our average daily energy needs are 2,000 kcal, then dinner should cover about 1/3 of this value. Meanwhile, an average-sized breaded pork chop has almost 500 kcal, a small bowl of potato purée with a teaspoon of butter is 180 kcal, and a glass of white fried cabbage is about 220 kcal. So it turns out that in order for a traditional Polish dinner to have the caloric content appropriate for the average adult, it should be half the accepted size. If you want to avoid the impression of a small portion, use smaller plates. Let’s also plan meal times. This will prevent large fluctuations in glucose levels in the body, which could increase appetite. It’s also better to eat slowly so that the feeling of satiety has time to set in before you finish your meal. Drinking at least 1.5 liters of water regularly throughout the day can also help maintain normal sugar levels.

What foods are worth reaching for?

Changing eating habits is in many cases an effective way to reducing sugar that is too high. To maintain its proper level in the body? In stores, let’s get into the habit of reading labels on packages. Let’s check the caloric content and the content of fats and sugars per 100 grams. It is worth looking for products rich in fiber, especially the kind that is water-soluble. It slows down the digestion and absorption of sugar, and thus affects a more gradual rise in blood glucose levels and a less rapid drop. Good sources of this substance are fruits and vegetables (especially legumes) and whole grain products.

People who have problems achieving and maintaining normal blood sugar levels can, after consulting a doctor, try dietary supplements. Preparations with bergamot orange(Citrus bergamia) extract are worth recommending. Berimal contains a natural, scientifically tested composition of polyphenols from this fruit, with which it is worth supplementing the daily menu.

In most cases, diet can do a lot for better health and well-being. With proper eating habits, we can improve test results and maintain proper blood sugar levels.

It used to be recommended to provide no more than 300 milligrams of cholesterol per day in the diet. However, for some time now, some specialists have not given specific limits for its intake. This is because research does not prove a simple relationship between eating cholesterol-rich foods and an increase in cholesterol levels in the body. Nevertheless, it is still important to pay attention to what you eat and keep the level of this substance in the blood within a healthy range. What foods contain the least amount of it?

What is cholesterol?

Cholesterol is a natural, fatty, waxy substance produced by the body in the liver and found in foods of animal origin. It moves through the bloodstream and is needed to build cells and produce certain hormones. The problem arises when the liver produces too much „bad” LDL cholesterol, which can accumulate in the arteries, narrowing their lumen. Its levels in the body are negatively affected by, among other things. consumption of foods containing saturated and trans fats. Fast foods, pastries, salty snacks, powdered soups and other highly processed products contain them in large amounts.

Recommended food products

A diet to lower cholesterol should contain little animal products, including meat, poultry and fatty dairy products. It is worth remembering that unhealthy fats are not provided by fruits and vegetables, which are an important part of a balanced menu. It’s also a good idea to frequently reach for olive oil, canola, avocado, some nuts, sunflower and chia seeds. To help keep cholesterol under control, you should also eat foods high in fiber every day, namely cereals, brown rice, bran and whole grains. These foods are also rich in stanols and sterols, which lower LDL cholesterol after just two weeks of regular ^intake1. Plant compounds with beneficial effects on the body’s lipid metabolism can also be taken in the form of supplements. As a supplement to the daily diet is recommended, among others. Berimal preparation containing bergamot orange fruit extract.

However, eating meals consisting solely of plant foods can lead to deficiencies in some components. The complete elimination of zoonotic foods from the diet increases the risk of an inadequate supply of vitamins D and _B12, as well as zinc. Avoiding fish also deprives us of omega-3 fatty acids – healthy and necessary nutrients. Therefore, a better solution than giving up animal products may be to follow the Mediterranean diet, which allows certain amounts of meat, seafood and dairy products.

Proper eating habits can help maintain adequate cholesterol levels. Reducing your intake of unhealthy fats and eating more vegetables, fruits, nuts, seeds and fiber also positively affects many other important bodily functions.

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¹ Scientific Opinion on the substantiation of a health claim related to 3 g/day plant sterols/stanols and lowering blood LDL-cholesterol and reduced risk of (coronary) heart disease pursuant to Article 19 of Regulation (EC) No 1924/2006, „EFSA Journal” 2012, 10(5), https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2012.2693

Cholesterol is important for many different functions in the body. It participates in the production of hormones and the metabolism of certain vitamins, and also serves as a building block of cell walls. However, persistently high levels of this compound have a negative impact on health. What could be the reasons for such a condition?

Cholesterol is a type of lipid, a naturally occurring substance in the blood. It is an essential building block of cell membranes and is involved in cell production processes throughout the body. However, it happens that the concentration of this compound exceeds the limit needed for proper functioning. We are talking about total cholesterol, which is divided into LDL and HDL fractions. One should aim for the lowest possible concentrations of the former and the highest possible concentrations of the latter, although both together should not exceed certain set values.

High cholesterol levels can lead to the formation of fatty deposits in the walls of blood vessels and to a slowing of blood flow. This impedes the transport of oxygen and nutrients through the circulatory system.

What are the causes of high cholesterol?

An unhealthy lifestyle is the most obvious cause of high concentrations of total cholesterol. :

Bad eating habits

Dietary cholesterol is found in animal products such as meat, fish, eggs and dairy. Increased levels of this substance are also associated with the consumption of tropical oils, including palm and coconut, and trans fats, often found in processed foods.

Sedentary lifestyle

Lack of regular physical activity makes it difficult for the body to get rid of excess cholesterol.

Smoking

It causes damage to the tissue lining the walls of blood vessels, which facilitates the accumulation of cholesterol deposits in them.

To combat the above factors, it will help to reach for professional help from a trainer and nutritionist. The latter can recommend enriching the menu with citrus fruits, which contain numerous polyphenols. These are compounds that can act to regulate the body’s lipid metabolism. Particularly rich in polyphenols is bergamot orange juice powder. This ingredient is present in Berimal, a scientifically tested dietary supplement.

• A tendency to higher cholesterol levels can also be inherited, as the body’s natural ability to get rid of excess cholesterol is genetically determined.
• Gender and hormones also seem to play a role, as premenopausal women tend to have lower cholesterol levels than men. Pregnancy, on the other hand, can cause its concentration to rise.
• The formation of cholesterol levels also depends on age: as the body ages, its ability to remove excess of this compound decreases. This process begins after the age of 40. age.

Cholesterol has important functions in the body, but if its level is too high, it can have negative effects. Higher concentrations of this substance often do not give visible external signals. For this reason, many people may not be aware of their condition. Therefore, even in the absence of alarming symptoms, it is worth checking cholesterol levels, especially if the risk factors described above are met. A simple blood test, which can be ordered by a family doctor, is enough to determine it.

In addition to a balanced diet, it is physical activity that is one of the most effective ways to support normal cholesterol levels in the body. Although, as a rule, regularity of exercise is more important than the type of exercise, some activities may be more effective than others. What activities can help maintain proper cholesterol levels?

Cholesterol is a fatty substance circulating in the blood, carried by lipoproteins. Low-density lipoprotein (LDL) particles can build up in the arteries, narrowing their lumen and impeding blood flow. High-density lipoproteins (HDL), on the other hand, protect the body from excess cholesterol.

Physical activity influences the functioning of lipid metabolism, and helps fight excess weight. When you take in more calories than you need, your body deposits triglycerides in fat cells. Meanwhile, reducing weight is important for proper liver health and blood pressure. It will also have a beneficial effect on blood glucose levels.

Best exercises to support healthy cholesterol levels

How to lower cholesterol with exercise? In general, any activity is better than no activity, and regularity – more important than the type of movement. The easiest way is to incorporate it into your daily schedule, such as choosing the stairs instead of the elevator or getting off one stop earlier and walking the rest of the way.

Try to set aside at least 30 minutes each day for one of the activities listed below:

• Running and walking

If your joints are in good shape and you enjoy jogging, you’re in luck, because it’s a great exercise for weight control, supporting proper blood pressure and proper blood cholesterol levels. Remember that a leisurely walk of a few kilometers will be more effective than a short sprint around the house.

For seniors, it may be safer to walk at an intensity that is tailored to a person’s capabilities. Even a half-hour walk is beneficial for cardiovascular health.

• Cycling

Cycling uses about the same amount of energy as jogging, but doesn’t put as much strain on your hips and knees. If you have a nearby commute, try commuting to work on two wheels.

• Swimming

Swimming is probably the healthiest aerobic exercise you can do. It is advisable even at a fairly advanced age, with a large carcass and joint problems. It helps shed excess pounds and improves fat distribution.

• Strength exercises

For people with high blood cholesterol levels, weight training can also be beneficial. Regular exercise at the gym (at least twice a week) can have a positive effect on the concentration of LDL particles in the bloodstream. Combining strength training with fitness training also helps burn more calories and shed unwanted pounds more effectively.

All of the listed physical activities are helpful in maintaining normal blood cholesterol levels and supporting the cardiovascular system. Based on your overall health and lifestyle, choose the one that is best for you. If the above options don’t suit you, try tennis or sign up for dance lessons. It’s important to exercise for at least 30 minutes every day and to be on the move for as long as possible.

Flavonoids also have a positive effect on lipid metabolism. An exceptionally high content of these compounds and their unique composition is contained in the juice of the bergamot orange fruit. It is worth supplementing this component, for example, reaching for Berimal.

Stress usually occurs during periods of overload with work or home and family responsibilities. It is an indispensable part of everyone’s life, but middle-aged adults, especially women in their 40s, seem more likely to remain in a state of constant tension. Ignoring this condition can risk health problems. How to effectively combat stress?

If you are approaching 40. years of age, you probably have a variety of experiences behind you. Not only positive ones, but also ones such as failed relationships, financial problems or unfulfilled dreams. In middle age, it’s also easy to become overloaded with work and family responsibilities. All this contributes to the fact that you begin to function under constant stress.

Stress is an integral part of everyday life and there is no way to avoid it completely. You will always be nervous when standing in traffic or preparing for exciting events, such as a wedding or job change. However, excessive stress over a long period of time becomes dangerous and puts you at risk of many health problems. It is said that stress kills, and in a sense it does. A state of constant tension causes the body to release adrenaline and cortisol – hormones responsible for the fight or flight response. You are constantly on alert in response to danger. Your pupils remain dilated, your muscles tense, your heart rate is unnaturally fast, your blood pressure rises and sweat production increases. It is difficult to function normally in such a state. So see how to lower cortisol.

How to take care of proper cortisol levels, reduce stress and achieve emotional balance?

Stress takes a toll on your overall health, so you need to fight it. The first step is to become aware of the problem, pay attention to what drives anxiety, and see which ways will work for you:

• Eat healthy, balanced meals. Your body needs them to combat the effects of stress. Avoid alcohol and coffee in moments of nervousness.
• Exercise regularly. Physical activity reduces stress, improves mood and overall health, and makes it easier to fall asleep.
• Sleep as much as you need. When you are under stress, your body takes longer to regenerate. Give it time to rest and sleep continuously for at least eight hours a night. If you have trouble falling asleep, a longer hot bath may help.
• Find ways to relax. Try relaxation music, and also find time to take a vacation and use it at least once a year.
• Develop new interests. Be creative and look for activities that will help you achieve a sense of fulfillment. Try new things. You may discover a hobby that makes you happy this way. When you do things you enjoy, serotonin, the so-called „happy hormone,” is released in your brain. happiness hormone. This is the chemical responsible for such bodily functions as mood, sleep and memory.
• Build a support system. Some people find it helpful to reduce stress by joining a community. For some it may be a swim club, for others a painting circle. Solid friendships always help you feel safer. With people close to you, you can talk about your problems and seek support from them.
• Be assertive. Speak your feelings, opinions and beliefs without anger or shame.
• Keep an optimistic attitude. Look for positive news and be grateful for the good things that come your way. Also accept the fact that there are situations you cannot control.

Many situations in middle age cause stress. It is sometimes positive when it is short-lived and keeps you ready to act. It becomes unhealthy when you constantly have to face challenges. The key to combating stress in your 40s is positive action, good relationships with others and more life optimism!

Cholesterol is both produced in the liver and obtained from food. Although alcohol does not contain it, what and how much we drink can affect the body’s lipid metabolism.

Importance of blood lipid levels for health

The concentration of total cholesterol in the blood consists of, among other things. High-density lipoproteins (HDL), called „good” cholesterol, and low-density lipoproteins (LDL), called „bad” cholesterol. The latter, if present in excess, accumulate inside the arteries and form what is known as atherosclerotic plaque. Over time, it can restrict or completely block blood flow to other parts of the body. Another form of lipids in the blood is triglycerides. As with LDL cholesterol, high levels of these can be harmful to health.

Alcohol and cholesterol

Do and how do percentage drinks affect the body’s lipid metabolism? We drink alcohol and cholesterol goes up or down? The answer to this question is not clear. Let’s start with beer. Although it’s low in alcohol and doesn’t provide cholesterol by itself, it contains carbohydrates that can increase potentially harmful triglycerides in the ^blood1. Wine, which has the best reputation of all alcoholic beverages, should also be approached with caution. It contains healthy plant sterols, but the alleged positive effects of this type of alcohol on the heart have not been confirmed. Further research is needed to confirm this link. Strong alcohol, such as vodka, rum and whiskey, also does not contain cholesterol. However, some varieties of it, as well as drinks and ready drinks, have added sugar, which can affect lipid levels in the body. Drinking excessive amounts of alcohol also risks vitamin and mineral deficiencies.

Also important is the amount of

As important to health as the type of alcohol is the amount and frequency of consumption. The US National Institute of Health cites drinking no more than two standard doses of alcohol per day for men and one for women as carrying a low risk. This means less than a glass of beer, 100 grams of wine or 25 grams of vodka. People struggling with excessively high blood cholesterol levels should further limit their alcohol intake or even give it up altogether. Since most cholesterol comes from eggs, offal and cured meats and milk fat, it’s a good idea to control how much of these products you eat on a daily basis. Regular exercise also helps improve cholesterol levels.

Drinking alcohol increases blood lipid levels, and individual recommendations on how much is safe depend on a number of factors. Therefore, it is best to consult your doctor to find out if and how much we can consume.

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¹ „There is some evidence that high intakes (> 20 E%) of sugars may increase serum triglyceride (TG) and cholesterol concentrations, and that > 20 to 25 E% might adversely affect glucose and insulin response,” https://www.efsa.europa.eu/sites/default/files/2017_09_DRVs_summary_report.pdf

Although weight gain is a gradual process, extra fat after 40. age seem to appear suddenly. They are deposited in various areas of the body and are sometimes completely resistant to diet and exercise. What could be responsible for their formation?

Hormones

Hormonal fluctuations are the most obvious reason why people over 40. age begin to gain weight. In women, this is the period when the ovaries reduce estrogen production. This causes the body to start retaining fat, leading to weight gain. The concentration of estrogen can also affect the level of thyroid hormones. Its malfunction can affect menopause symptoms such as fatigue and weight changes. Between thyroid function and weight gain, therefore, there is an obvious connection. In turn, a decrease in progesterone causes water retention, which also increases weight. As a result of changes in hormone levels, appetite also increases and the sensation of hunger changes. This causes us to eat more than normal and gain ^weight1.

Slower metabolism and change in body composition

One of the signs of aging is a slower metabolism. When the metabolism slows down, the body uses fewer calories, and fat accumulates in various areas of the body. Unfortunately, everyone will face this problem sooner or later. People over 40. age also gradually lose muscle mass in favor of body fat. At first it is difficult to notice the difference in weight, but as we age, the changes in the proportions of the figure become more and more evident.

Bad eating habits

Usually around the age of 40, life is quite busy – work, caring for growing children and other engaging activities cause some people to tend to skip meals or not pay attention to what they eat. As a result, it’s easy to overeat or reach for oversized portions, resulting in very rapid weight gain.

The obvious answer to the question of how to stop weight gain seems to be a low-fat diet, but you shouldn’t completely give up fats, as this can further disrupt hormonal balance and contribute to weight gain. It is advisable to eat foods rich in healthy fats, for example, sea fish, avocados or nuts, and reduce the intake of sugar, white bread and processed foods. It is also better to give up strong alcohols in favor of less caloric red wine. Supplements are also a good way to support the balance of the body’s processes.

Lack of sufficient sleep and physical activity

The belief that the ideal length of sleep is evenly eight hours is a harmful myth. The need for nightly rest is a completely individual matter. The normal length of sleep is between six and 10 hours. Continuous sleep deprivation can increase the tendency to gain weight. Many people beyond 40. age also do not engage often enough in physical activity that could help them burn calories and reduce body fat. That’s why it’s a good idea to exercise for at least 30 minutes, a minimum of five times a week.

There are several reasons that can cause increased fat deposition after 40. age. It is important to be aware of what is harming us and, if possible, inhibit excessive weight gain.

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¹ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3964739/

Cholesterol levels in the body are largely influenced by how much we take in with food. Although most people do not need to avoid foods containing high concentrations of this substance at all costs, then certain products should be approached with caution even by fully healthy people.

Fried foods, fast food and industrial processed meat products

Fried foods, especially deep-fried, are high in cholesterol and should be avoided if possible. They are very caloric and contain trans fats, which are extremely harmful to health. Therefore, people who frequently reach for processed foods and fast food may have higher cholesterol, more visceral fat and fluctuations in blood sugar.

In addition to fried meat, hamburgers also contain a lot of yellow cheese. There are many types of it, which differ in their nutritional content. They usually provide some amount of protein, calcium and vitamins A and B. However, one 20-gram slice of yellow cheese also contains about 15 mg of cholesterol. That’s a lot, considering that the EFSA expert group considers it safe to consume about 300 mg per day of this ^substance1. In addition, yellow cheese is quite caloric, so you shouldn’t eat more than a few slices of it a day. It’s also a good idea to limit the amount of industrial processed meats you eat – sausages, salami, cold cuts, sausages and pates – as they too contain a lot of cholesterol.

Sweets and snacks

Cakes, cookies, pretzels and other such products are unhealthy because they usually contain significant amounts of trans fats and cholesterol in addition to sugar and salt. Frequent consumption of these types of foods can negatively affect overall health and lead to weight gain. Sweets are also often devoid of any valuable nutrients the body needs to thrive, such as vitamins, minerals and protein, so they provide empty calories alone.

The above-mentioned products should not be in the so-called atherosclerotic diet, which has a beneficial effect on blood fats. Supplementation with substances that favorably affect cholesterol levels can also be included in the daily routine.

Although most people can enjoy good health by eating the cholesterol-rich foods listed above from time to time, it is worth trying to limit the consumption of unhealthy foods such as fried foods, fast food, industrial processed meats, sweets and snacks.

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¹ Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids and cholesterol. EFSA Journal, 2010, 8, 8, 1461, doi: 10.2903/j.efsa.2010.1461

Diet plays an important role in maintaining heart health. Among the foods beneficial to the health of this organ are certain fruits. What are their effects?

Berries

Strawberries, blueberries, blackberries and raspberries are rich in nutrients that play an important role in maintaining heart health. For example, a handful of strawberries covers a person’s daily requirement for vitamin C. It is of great importance for the proper functioning of the body, as it is involved in many processes that take place in it. Berries, thanks to the presence of vitamin C, can support the functioning of blood vessels. Antioxidant compounds, of which vitamin C is one, protect against oxidative stress and the harmful effects of free radicals.

Avocados

Avocados are an excellent source of heart-healthy monounsaturated fatty acids, consumption of which has been linked to maintaining normal cholesterol levels. The fruit is also rich in potassium, a nutrient essential for heart health, the proper concentration of which in the body is linked to maintaining normal blood ^pressure1. There are 485 milligrams of potassium in 100 grams of avocado, or about 14% of the daily requirement for this element.

Bergamot orange

Bergamot orange is a species of citrus plant grown in southern Italy, in the Calabria region. Its name comes from the city of Bergamo, where the oil from this plant was first sold. Recently, it was found that out of 42 citrus fruits tested, bergamot has the highest polyphenol content. Bergamot is bitter and not very tasty, which is why it is not among the dessert fruits. Wanting to take advantage of its remarkable properties, one should reach for a modern preparation containing BPF, such as Berimal.

As new research emerges, the link between diet and heart health is growing. Fruits can also affect blood pressure, triglyceride levels and blood cholesterol. Blueberries are rich in antioxidants, avocados contain monounsaturated fats and potassium, and bergamot is a source of BPF, a composition of polyphenols that positively affect the body’s fat metabolism. Including these fruits in your diet can help keep your heart in good shape.

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¹ EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA), Scientific opinion on dietary reference values for potassium, EFSA Journal, 2016, 14, 10, 4592.

Low blood sugar can be dangerous. It is led by, among other things. skipping meals, eating less food than normal or exercising very intensively. What are the symptoms of low blood sugar and what to do in such a situation?

Blood sugar is called glucose. It is an important source of energy for the body, which obtains it from carbohydrates contained in food. Potatoes, rice, bread, cereals, fruits, vegetables and dairy products contain it in large amounts. After a meal, glucose enters the bloodstream, and insulin – a hormone produced in the pancreas – helps cells convert it into energy.

If you eat more sugar than you need, the body stores it in the liver and muscles or turns it into fat so it can use it in the future. In turn, without enough glucose, the body is unable to function normally. Blood sugar levels are considered low when they fall below 70 mg/dl.

What causes low blood sugar?

Low blood sugar can occur for many reasons. Skipping meals, eating much less food than usual or excessive physical activity can also lead to a drop in glucose. Drinking alcohol can further aggravate the condition.

What are the symptoms of low blood sugar?

A drop in blood sugar levels can cause sudden onset of symptoms such as blurred vision, rapid heartbeat, sudden mood changes, nervousness, unexplained fatigue, pale skin, headaches and dizziness, tremors, trouble thinking clearly and concentrating, loss of consciousness and even coma.

If you suspect you have low blood sugar, it’s important to see your doctor as soon as possible to determine the cause of the condition. Prepare answers to questions about your medical history, eating habits and symptoms you are experiencing. Your doctor will conduct an initial examination and have your blood sugar levels analyzed in a laboratory. It’s important to watch to see if your symptoms go away when your glucose levels rise to normal levels. Over-the-counter special tests are available in pharmacies so that you can determine its level at home, from blood drawn from your finger.

What to do when blood sugar drops?

When blood sugar levels are too low, it is crucial to eat something rich in carbohydrates. In this situation, muesli bars, fresh or dried fruits, juices, pretzels or cookies will be good. Can episodes of too low blood sugar be prevented? There are several ways to do so. First, don’t go on restrictive diets (less than 1,500 kcal) and don’t lead to many hours between meals. If you plan to exercise on a given day, it’s best to eat something light two hours beforehand. After a hard workout, you can also reach for an isotonic drink to replenish electrolytes in your body.

Improper nutrition and failure to adjust the diet to meet the needs of the body can cause drops in blood glucose, resulting in impaired mood and a range of other symptoms. Supplementing sugar to normal concentrations has an all-around beneficial effect on health.