Kategoria: Healthy lifestyle

A panel or lipid profile is called a complete test that measures the amount of „good”, „bad” and total cholesterol and triglycerides in the blood. How do you prepare for the test, how is it performed and what do the results mean?

What is a lipid panel?

The full lipid panel measures four types of substances in the blood:

• total cholesterol,
• Low-density lipoproteins (LDL) referred to as „bad” cholesterol,
• High-density lipoproteins (HDL) referred to as „good” cholesterol,
• Triglycerides stored in fat cells. Overweight people usually have high levels of these.

When going to the doctor for a referral for testing, you should tell about any symptoms or health problems you have, your family history, and any medications you are currently taking. Nine to 12 hours before the panel, you should not eat or drink anything other than water.

To check cholesterol levels, a blood sample is needed. Usually the collection is done in the morning. It takes a few minutes and is relatively painless.

How to interpret the results of the study?

Most commonly, cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dl) of blood. The desired results for most adults are:

• Total cholesterol: less than 190 mg/dl,
• LDL: up to 115 mg/dl,
• HDL: more than 40 mg/dl,
• Triglycerides: up to 150 mg/dl.

Results outside the normal range mean a higher risk of many health problems. In such cases, the doctor may additionally order blood glucose and thyroid function tests. It also happens that test results can be erroneous or inaccurate due to an improperly performed procedure or a misrepresentation caused by some medications previously taken. Therefore, it is a good idea to repeat the test in some time.

High blood cholesterol levels can be lowered pharmacologically and by making confident lifestyle changes. Regular physical activity, quitting smoking and limiting alcohol consumption, avoiding foods high in fat and salt, incorporating vegetables, including legumes, fruits, whole grain products, especially from oats and barley, low-fat dairy products, and lean meat several times a week can help reduce LDL. Until recently, cholesterol myths said that eggs should be avoided. Nowadays, it is accepted that healthy people can consume up to 7 pieces a week without risking an increase in blood cholesterol levels. Also, some natural substances help maintain its normal concentration. Among them are plant polyphenols. Therefore, taking supplements such as Berimal, which contains concentrated bergamot orange fruit extract, can help control cholesterol levels.

By actively making lifestyle changes and consistently taking the recommended preparations, good results can be achieved in a relatively short period of time.

Article updated September 2022

Polyphenols are a group of organic chemicals found naturally in plants.
Their consumption can provide a variety of health benefits.
What is the true power of polyphenols and where can they be found?

Polyphenols are substances in plants that have antioxidant properties and can have positive effects on the functioning of the body.
What exactly are polyphenols and what plants are they found in?

What exactly are polyphenols?

Polyphenols are naturally occurring plant compounds that have gained considerable popularity in recent years.
Studies have revealed that the effects of polyphenols in olive oil are antioxidant properties and help protect blood lipids from oxidative stress.

Of the several groups of polyphenols, the best known are phenolic acids, found abundantly in the diet, and flavonoids, which can also be found in many plant products.
To date, several thousand polyphenolic compounds have been discovered, and more than eight thousand of them are specifically in the flavonoid group.
These, in turn, can be divided into:

• Flavonols found mainly in the skin of fruits and vegetables.
  Their main function is to protect plants from UV radiation,
• flavones contained in yellow and green plants,
• Flavanones found abundantly in citrus,
• flavanols, of which cocoa and red wine are good sources,
• isoflavones similar in chemical composition to estrogen, which can balance the levels of these hormones in the body,
• Catechins present in, among other things.
  in tea,
• Anthocyanidins that give plants their red, blue and purple colors.

How can polyphenols support health?

Providing the body with compounds from the aforementioned groups can bring various health benefits.
Polyphenols not only give plants color, but also protect them from environmental threats and help them recover from infections and injuries.
It turns out that these compounds are also beneficial to human health.

The European Food Safety Authority.
The European Food Safety Authority (EFSA) recommends consuming 5 mg of olive oil polyphenols each day[1].
It has been shown that they can promote the protection of LDL particles from oxidative damage, and this action inhibits the mechanism of atherosclerotic plaque formation in blood vessels.

Where can polyphenols be found?

Sources of polyphenols in food include fruits, vegetables, nuts, seeds and spices.
They are found in large amounts in green tea, grapes, red wine, olive oil, berries and cocoa.
The greatest benefits come from supplying the body with compounds from different groups.
Many of them are contained in bergamot.
At least eight polyphenolic compounds have been detected in it.
A powdered extract from the juice of this fruit in capsule form is available in Poland under the name Berimal.

Since there is no single polyphenolic compound whose consumption ensures good health, it is worthwhile to ensure a varied diet rich in many plant products.
In this way, it’s easier to get different types and concentrations of substances with a wide range of effects, which is the key to achieving the best possible results.

How to include polyphenols in the diet?

Polyphenols are found in products of plant origin, so it is advisable to include as many of them as possible in your diet.
The best source of them are fresh vegetables and fruits, so they should be an important part of our diet.
Of vegetables, it is best to reach for celery, parsley or soybeans, and of fruits for native apples, pears, apricots or plums.

We can consume fruits and vegetables in the form of fruit salads, additions to oatmeal or millet, pancakes or pancakes.

• [1] Scientific opinion on the substantiation of health claims related to polyphenols in olive and protection of LDL particles from oxidative damage, EFSA Journal, 2011.

People who want to ensure healthy circulation are often advised to make lifestyle changes – more physical activity and a balanced diet. Also, certain substances, found naturally in foods or available as supplements, can benefit the health of the circulatory system.

Vitamin C and flavonoids

The amount of vitamin C that adults should consume each day is 75 mg for women and 90 mg for men. According to the European Food Safety Authority (EFSA). Food Safety Authority (EFSA), the effect of this substance, taken in the right dose, can be linked to the proper functioning of blood vessels. Exotic fruits such as kiwi, tangerine, papaya, mango and grapefruit contain it in considerable concentrations. Both the scientifically tested, standardized composition of flavonoids from bergamot oranges and vitamin C are contained in Berimal.

Garlic

Preparations that have garlic extract in their composition also enjoy a positive reputation among nutrition experts. The organic sulfur compound called allicin is responsible for the characteristic taste and smell of this plant. It has been shown to help maintain normal levels of LDL cholesterol in the blood and support the health of blood vessels. Consumption of garlic may also improve liver function and carbohydrate metabolism.

Curcumin

Curcumin is a chemical compound obtained by extracting turmeric, a popular spice with an intense yellow color. It is most commonly used to color cakes, cheese, margarine and breaded products. Some studies also suggest that curcumin may support blood circulation and cardiovascular health.

Unsaturated omega-3 fatty acids

Omega-3 fatty acids, along with other poly- and monounsaturated fats, play an important role in human nutrition. Many specialized studies have confirmed the positive effects of these compounds on the human body. According to EFSA’s position statement, omega-3 fatty acids, especially their two types referred to as EPA and DHA, support proper heart function.

Excellent sources of these substances are marine fish, such as salmon, mackerel, tuna, herring, halibut, cod or sprat.

There are many natural ways to improve circulation, including choosing foods rich in substances that stimulate blood flow. Antioxidants, vitamins and other compounds in supplements can also positively affect the circulatory system. Including them in your diet is a simple and effective way to support your health every day!

The concentration of LDL cholesterol in the blood affects the length and quality of your life. Keeping it at the right amount reduces the risk of atherosclerotic plaque formation in the walls of blood vessels. What can you do to maintain proper levels of this substance in your body?

Eat with your head

A balanced diet is crucial for cardiovascular health and LDL cholesterol levels in the blood. The World Health Organization (WHO) recommends that diets should include plenty of vegetables, especially legumes, fruits, whole grains, lean meats and fish, and be limited in salt, sugar, fats and highly processed foods. Alcohol should also be consumed in moderation, as it has an adverse effect on the body’s lipid and carbohydrate metabolism.

Move regularly

According to the WHO, healthy adults should undertake at least half an hour of physical activity of varying intensity five times a week. This improves cardiovascular function and helps achieve and maintain a normal body weight (within 18.5-25 BMI). Thus, regular exercise is one answer to the question of how to support the maintenance of normal levels of LDL cholesterol in the body.

Avoid smoking

Nicotine is a substance that is very harmful to health. Most tobacco products – traditional and electronic cigarettes, cigarettes with heaters, regular and water pipes and cigars – contain it. The WHO estimates that smoking could lead to the death of up to one billion people worldwide in the 21st century. Exposure to secondhand smoke inhalation is also very dangerous to our health. Quitting smoking can be helpful in maintaining proper LDL cholesterol levels in the blood.

Don’t neglect research

People in high-risk groups for atherosclerosis (those with genetic burdens, post-menopausal women and men over 55) should regularly measure their blood pressure and check their blood lipid levels. The tests also help determine whether measures taken to maintain normal levels of LDL cholesterol in the body are having the desired effect.

Normal LDL cholesterol levels in the blood will be easier to take care of if lifestyle changes are made early enough. A healthy, balanced diet, regular physical activity, and avoidance of tobacco and alcohol are its key elements. It is also very important to control blood pressure and take a lipid profile regularly to see if the measures taken are having the desired effect.

Cholesterol is essential in the body for, among other things. to build cell membranes and to produce hormones and vitamins. These are very important functions, so nature makes sure that this compound is not in short supply. It is not only produced in the liver, but also obtained from food. In the bloodstream it moves with the help of proteins. It is their structure that determines whether cholesterol, broadly defined, is „bad” or „good.” What kind of diet affects the increase of the undesirable type of substance?

What is the relationship between cholesterol and proteins?

Cholesterol as a fat does not dissolve in the blood. Only after binding to special proteins can it be transported around the body. Such molecules, consisting of cholesterol and proteins, are called lipoproteins. It is these that are commonly called cholesterol. There are two types of them:

• Low-density lipoproteins (LDL) deliver cholesterol to cells throughout the body. Because increased amounts of this type of particle have the ability to deposit in the walls of various arteries and in the coronary arteries, it is often referred to as „bad cholesterol.”
• High-density lipoproteins (HDL) trap LDL particles from the blood vessels and carry them back to the liver, where they are removed. For this reason, these particles are sometimes referred to as „good” cholesterol.

Cholesterol is involved in the construction of cell membranes, the production of hormones, vitamin D and substances that facilitate the digestion of fats. Modern lifestyles and unhealthy diets often contribute to the body producing more of this lipid. In such a situation, „bad” cholesterol, the increased amount of which accumulates in the blood vessels then accumulates in the arteries causing their hardening and narrowing, thus impeding blood flow. To vital organs.

How do different types of fat affect cholesterol?

Experts believe that the best way to maintain a healthy balance between the amount of lipoproteins of both densities is to choose foods containing unsaturated fats, limit those rich in saturated fats and eliminate those rich in trans fats. Each of these three types of fats has different effects on cholesterol levels:

• unsaturated, present mainly in fish, nuts, seeds and vegetable oils, can accelerate the absorption and breakdown of „bad” cholesterol in the liver.
• Saturated, found mainly in meat and dairy products, cause the liver to produce more cholesterol. Usually it is their excessive consumption that is the answer to why cholesterol rises.
• trans, contained in vegetable oils, are small solids at room temperature. Manufacturers of processed foods obtain them artificially using a process called hydrogenation.

The extreme harmfulness of trans fats is due to the fact that they not only raise the level of „bad” cholesterol, but also lower the concentration of „good” cholesterol.

What foods are better to avoid?

Saturated fats should make up no more than a few percent of the total daily calories. To achieve this, it is a good idea to limit the consumption of fatty beef, mutton, pork, poultry with skin and full-fat dairy products.

In contrast, foods high in trans fats that are best to stay away from are packaged cakes, cookies and cookies, chips and crackers, as well as any products that have partially hydrogenated vegetable oils in their ingredients.

Cooking methods can also affect the cholesterol content of meals. That’s why it’s a good idea to cut off all visible fat from meat and remove the skin from poultry before cooking, avoid frying and use an oven or grill with a fat-draining system, use wine instead of sauces to bring out the flavor of food, and before eating soup, cool it down, remove the top layer of solidified fat and only reheat it.

What foods are worth including in your diet?

At the same time, it is important to remember that a completely fat-free diet can also be detrimental, as it interferes with the functioning of many systems in the body. For proper cholesterol levels, it is important to simply choose healthy fats. Such foods as fatty fish (salmon, trout, tuna, sardines), nuts and seeds, avocados and olive oil are abundant.

The aforementioned ways of balancing the diet have a beneficial effect not only on cholesterol levels, but also, contributes to improving the functioning of the whole body and to a better well-being.

A big influence on heart health is diet. Certain foods can affect blood triglyceride and cholesterol levels, blood pressure and other risk factors for coronary heart disease. Here are foods to include in your diet for your heart:

1. green leafy vegetables

Green leafy vegetables such as spinach, kale and cabbage are well known for their wealth of vitamins, minerals and antioxidants. In particular, they are an excellent source of vitamin K, which helps protect arteries and facilitates proper blood clotting.

2. whole grain products

Whole-grain products, for example, brown rice, oatmeal, barley and buckwheat groats or quinoa, have a higher fiber content than crushed grains. They are a must-have in the diet when cholesterol levels are elevated. However, when shopping, read product labels carefully and remember that the phrase „multigrain” does not mean a whole grain product.

3. blueberries

Blueberries, strawberries, blackberries and raspberries are full of important nutrients that play a key role in heart health. They are also rich in antioxidants, so make them a delicious low-calorie snack or dessert and take advantage of their unique health benefits.

4. avocado

Avocados are an excellent source of heart-healthy monounsaturated fatty acids. It is also rich in potassium, an essential nutrient that helps with proper muscle function and blood ^pressure1. Just one fruit provides 975 milligrams of potassium, or about 28% of an adult’s daily requirement for this ^element2.

5. fatty fish

Oily fish, such as salmon, mackerel, sardines and tuna, are rich in omega-3 fatty acids, most notably EPA and DHA, which have been extensively studied for their heart health benefits. That’s why it’s a good idea to eat oily fish at least once a week. People who don’t like the taste of them can get their daily dose of omega-3 fatty acids from supplements containing cod liver oil.

6. nuts and almonds

Nuts are an excellent source of fiber and micronutrients such as magnesium, copper and manganese. Almonds are also extremely rich in nutrients, vitamins and minerals. They are a good source of heart-healthy monounsaturated fats and fiber. Therefore, make sure to include a handful of nuts and almonds in your diet. Remember, however, that they also have a lot of calories, so eat them every day, but in small amounts.

7. legumes

Beans contain digestion-resistant starch that is fermented by beneficial bacteria in the gut. It’s worth including in your diet, as are other legumes, such as edamame, or soybeans, often found in Asian cuisine.

8. dark chocolate

Dark chocolate is rich in flavonoids (flavan-3-ols), which exhibit antioxidant activity. However, it is important to remember that chocolate, even dark chocolate, can contain a lot of sugar and calories. Therefore, choose dark chocolate with a cocoa content of at least 70% and enjoy it in moderation.

With study after study comes new evidence of a link between dietary style and heart disease. Remember that what you put on your plate can affect every aspect of your health, from blood pressure to triglyceride and cholesterol levels. Therefore, even if you don’t have a heart condition, think about switching to a balanced diet and including the foods listed above.

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¹ Scientific opinion on dietary reference values for potassium, EFSA Journal, 2016.
² Editor. M. Jarosz, Norms of nutrition for the Polish population, Institute of Food and Nutrition, 2017.

Not all fats are created equal. Some can have negative effects on the circulatory system, but others have been shown to be beneficial to health. Knowing the differences between them makes it easy to determine which foods to avoid, which to eat in moderation, and which to include in your diet.

Dietary fats are essential because, along with protein and carbohydrates, they are the body’s primary source of energy. Their presence is also needed so that some vitamins can dissolve and be properly assimilated. All foods contain fats, but the predominant type determines whether they are healthy or not.

Trans fats – avoid as much as possible

Excess calories from consuming too much fat of any kind can lead to weight gain, but trans fats are considered particularly harmful. They appear on food labels as partially hydrogenated vegetable oils. If you see them in the list of ingredients on the packaging of any product, you’d better put it back on the shelf. Trans fats include:

• margarine,
• Fried foods (French fries, donuts, fast food),
• Ready-made baked goods (cookies and cakes),
• Highly processed foods (crackers, chips, crisps, etc.).

Trans fats can raise levels of „bad” LDL cholesterol and lower levels of high-density lipoprotein (HDL), known as „good” cholesterol. Doctors have also linked trans fats to an increased risk of inflammation in the body. These can have negative health effects including heart disease, diabetes or stroke.

Saturated fats – use sparingly

Most saturated fats are animal fats. They are found in meats and dairy products. Sources of saturated fats include:

• Fatty cuts of meat, especially pork and beef,
• dark chicken meat and poultry skin,
• High-fat dairy products (whole milk, butter, cheese, cream, ice cream),
• Tropical oils (coconut, palm, cocoa butter),
• lard.

Eating too much of them can raise blood levels of total cholesterol and low-density lipoprotein (LDL). Traditionally, doctors have linked a high intake of saturated fat to an increased risk of heart disease.

Monounsaturated and polyunsaturated fats – include in your diet

Instead, it is worth including monounsaturated and polyunsaturated fats in the diet. Replacing saturated fats in the diet with unsaturated fats helps maintain normal blood cholesterol levels.

They are found in products such as:

• Oils that are liquid at room temperature (olive oil, canola oil, etc.),
• Nuts (including cashews and almonds),
• avocado.

The body cannot produce polyunsaturated fats on its own, so you need to supply them with food. A certain type of them, called omega-3 fatty acids, is particularly beneficial to health. Omega-3 fatty acids are primarily α-linolenic acid (ALA), which helps maintain normal blood cholesterol levels, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which, among other things. help maintain normal levels of triglycerides in the blood. In order for these acids to exhibit beneficial health effects, they must be consumed in adequate amounts. Omega-3 fatty acids in large amounts include:

• Oily fish (salmon, mackerel, tuna, herring, sardines, cod),
• flaxseed,
• walnuts.

Properties that support the maintenance of normal cholesterol levels are also shown:

• Bergamot extract, available in the dietary supplement Berimal,
• green tea.

Repeated myths about cholesterol over the years have led to people with high cholesterol levels being afraid to eat anything fatty. Of course, some foods and products should be avoided, but some of this fear is completely unnecessary. The body needs fats, and including them in reasonable amounts in the diet can promote health.

Aging is a process that every woman thinks about with trepidation. The earlier we take care of our complexion, the easier it will be to defend ourselves against wrinkles and other signs of passing time. How to take care of mature skin and what to do when creams are no longer effective?

How the face ages is influenced by genetics, ethnicity, sun exposure and what we do (or don’t do) to take care of our complexion. The most noticeable changes that occur with age are decreased skin elasticity, sagging, pronounced wrinkles and excessive pigmentation. What can be done about it?

Creams after 40

After 40, the skin begins to lose its natural ability to regenerate. The production of collagen, which is responsible for tissue elasticity, decreases and wrinkles on the forehead and around the eyes become permanent. It is standard then to reach for creams for mature skin with vitamin C and retinoids. The effect of these two active ingredients has been confirmed by many studies and clinical trials. Retinoids stimulate the production of collagen, but they also cause hypersensitivity to light, so it is essential to remember to use sunscreen with a high level of protection (minimum SPF 50) during treatment. Vitamin C also stimulates collagen production. It is also able to partially lighten some hyperpigmentation, including freckles.

Treatments after 50

After the age of 50, hormonal changes associated with menopause cause the skin to dry out, and the increasing loss of collagen leads to sagging along the jaw and around the eyes. Loss of muscle and subcutaneous fatty tissue on the face also becomes apparent. In turn, years of sun exposure can result in localized discoloration. At this stage, try a dermaroller treatment, which is a roller full of tiny needles. Running it over the skin creates micro-punctures, which stimulates collagen production. Discoloration and fine wrinkles are also reduced. This is a fairly invasive procedure, so it should be performed at a professional beauty salon. The second noteworthy procedure is laser skin rejuvenation. It is especially recommended for excessive pigmentation. It reduces the visibility of acne scars, and makes the skin more radiant and looks younger.

After 60, sagging facial muscles cause the corners of the mouth, chin and cheeks to lower. However, topical treatments can still combat shallower wrinkles and discoloration and work to improve skin texture and firmness. It’s worth looking into methods that use ultrasound technology to revive collagen production and partially restore tissue tone.

Cholesterol and the skin

A dry, sallow complexion and bruises under the eyes can also be an indication that something wrong is going on in the body. For example, excess cholesterol in the blood manifests itself in this way. That’s why it’s a good idea to get regular checkups to see if the source of your skin problems is excessively high cholesterol. Skin symptoms, such as dark circles under the eyes, can also result from dehydration, exhaustion, sleeplessness or hormonal fluctuations.

Excessively high cholesterol levels can be combated by taking care of a healthier, less fatty diet, and by reaching for supplements that support the achievement of normal blood lipid levels. Berimal Forte contains bergamot extract, and is additionally enriched with vitamin C, which supports the proper production of collagen to ensure the proper functioning of the skin, blood vessels and helps protect cells from oxidative stress.

Regardless of which of the measures described above we take, at any age it is worth preventing sun damage to the skin. Avoid tanning your face, remember to wear sunglasses and even on cloudy days use cosmetics with UV filters to enjoy a healthy, radiant complexion for as long as possible.

You are turning 40. year of life, you feel as you usually do, until one day you notice that your form has dropped, your figure has changed or you have a few extra pounds. As you age, your body undergoes a real transformation, caused by hormonal fluctuations, among other things. This can lead to weight gain. What should you do to feel good in your own body in your 40s?

Get your hormones under control

Hormones are responsible for changes in the figure after 40. Age is mostly responsible for hormones. When a woman approaches menopause, her body’s levels of estrogen, progesterone and testosterone change. These fluctuations cause a number of changes, including. decreased bone density, decreased sex drive and mood swings. In men, testosterone levels drop during andropause. This results in, among other things. a decrease in muscle mass, and an increase in visceral fat, deposited on internal organs.

With age, the receptors for the hormones responsible for appetite – ghrelin, secreted during hunger, and leptin, which is responsible for feelings of satiety – are also impaired. A way to deal with this phenomenon is to set up a meal diary. Keep a record of what you eat and how many calories you take in throughout the day to determine optimal portion sizes and stick to proper eating habits. Also remember that you don’t have to struggle with hormonal changes alone. Talk to your doctor about ways to mitigate their fluctuations.

Speed up your metabolism and strengthen your muscles

As we age, the metabolic rate naturally decreases. Calories are not burned as much as they were in youth. After 40. age, body composition gradually changes, and more fat is deposited around the waist. What can you do to keep your metabolism at full speed? Stay active. It’s a good idea to combine strength training and performance training. You can dance, do crossfit or choose classic aerobics. To stop the process of muscle mass loss, it’s also worth doing weight training at least twice a week. You can do push-ups, crunches and squats with dumbbells or try training with ketls (special weights with a handle). If this is your first time at the gym, consider working with a personal trainer who will prepare a safe exercise plan. These will improve your fitness, and help maintain proper bone structure and joint health by providing an adequate range of motion.

Do you find it hard to play sports because of back pain or old injuries? Try to find an activity that doesn’t make you uncomfortable and that you enjoy. You can recall hula hoop games from your childhood, turn on an interactive game on a motion-sensing console, or just swing on a hammock. Movement is healthy not only for the body, but also for the spirit. Endorphins released during exercise improve your mood and help you feel better in your own skin.

Be careful what you eat

As you get older, and especially as you gain weight, your body’s resistance to insulin – the hormone responsible for regulating blood sugar levels – increases. As a result, its concentration rises, and you still feel hungry. To avoid excess glucose, make sure you have the right balance of carbohydrates, proteins and fats in your meals. Choose products that don’t cause big spikes in blood sugar. For example, instead of sweet juices, drink vegetable smoothies. A Mediterranean diet, rich in, among other things, is also a good choice. in healthy acids. What causes high cholesterol? If your diet so far has been rich in animal fats, white flour and sweets, it’s almost certain that you have high levels of triglycerides and LDL cholesterol. If you want to support the maintenance of its normal concentration and are looking for natural solutions, reach for Berimal, which, thanks to its garlic content, supports the maintenance of normal cholesterol levels. In addition, eat more fiber and drink plenty of water!

Fight for a better night’s sleep

Many people complain of sleep difficulties that appear with age. You may have trouble falling asleep, or feel tired and lacking in energy in the morning despite a full night’s rest. Another common problem is numerous awakenings during the night, caused by sweats and hot flashes or the need to visit the restroom. Too little sleep can cause weight gain – instead of burning calories, the body begins to store them, digestion is slower, and appetite and stress hormone levels also increase.

To sleep better, establish a certain evening routine. In particular, limit TV viewing and smartphone use. The blue light emitted by these devices disrupts the body’s natural diurnal rhythm and suppresses the secretion of melatonin, the sleep hormone. Also avoid drinking caffeine and alcohol before bed.

The best way to maintain a healthy weight after 40 is to live a healthy lifestyle. Many people find this easier to achieve when they have someone by their side who supports their efforts. You can join a like-minded group on social media or ask friends for help. People who share your goals will add to your motivation and make you feel proud of your progress.

Stress in small doses can be useful. It adds strength, and helps you stay focused and alert. But when it becomes chronic, it can overwhelm, damage your health and affect your overall quality of life. That’s why it’s so important to know how to deal with it.

1. breathe

When you are stressed, adrenaline, known as the fight or flight hormone, flows through your body. Your heart beats faster, your muscles tense up and it’s hard to gather your thoughts. Doing a simple breathing exercise will help you calm down enough to try to find a way out of a situation:

1. Take a slow inhale through your nose, draw air into your abdomen and feel it fill up.
2. Hold your breath for 1-2 seconds.
3. Exhale slowly through your mouth. The exhalation should take a little longer than the inhalation.
4. Wait a moment and take another breath.

Deep breathing stimulates the vagus nerve, which runs from the base of the brain to the abdomen. This activates the secretion of a neurotransmitter (acetylcholine) that has a calming effect on the nervous system, lowers the heart rate, relaxes muscles and allows sober thinking.

2. be master of your time

Do you get stressed when you find it hard to keep up with all your responsibilities? Create yourself a list of things to do in the following days. This will help you prioritize properly and relieve you from having to remember all the important and urgent things. Also, learn to say „no.” It’s very difficult to say no when a person you like asks you to do something, even if your schedule is already busy enough. In such a situation, say you need to think for a while and ask yourself two questions – do you want to do it and do you have the time. If the answer to either is „no,” be assertive.

3. get enough sleep

It is said that the amount of sleep needed to rest the body and mind is an average of eight hours, but this is actually a very individual matter. If you sleep too little, you can feel stressed, have mood swings and have trouble thinking clearly and being productive at work. That’s why better sleep is a simple way to improve your quality of life. If you have trouble falling asleep, make sure you take time to relax in the evening. Let it be at least 10 minutes. During this time, take a warm bath. This will help your body reach the perfect temperature for rest. You can also do some simple stretching exercises or a few yoga poses. Try to relax your muscles and don’t move too vigorously while doing so. In the evening, listen to quiet music or read a book. Watching TV or using a computer or smartphone causes a lot of blue stimulating light to reach the brain, making it harder to fall asleep.

A 2018 study found that people who sleep less than six hours a night are significantly more likely to develop ^{atherosclerosis1}. This is a chronic disease in which cholesterol deposits build up in blood vessels. It turns out that along with an unhealthy diet and lack of exercise, poor sleep may be among the main risk factors for atherosclerosis. Previous studies have shown a link between sleep deprivation and high blood glucose levels, hypertension and obesity. Insufficient sleep does not allow the body to properly rest and recover, increasing the risk of cardiovascular failure. Also, stress can indirectly increase levels of bad cholesterol, contributing to the development of atherosclerosis. It is no secret that chronic tension can lead to unhealthy eating habits and overweight, which are obvious risk factors for high cholesterol.

4. don’t get upset

Stress and anxiety are closely related. What can you do to be less anxious? The first step is to distinguish situations that require your attention from unnecessary worry. If you can do something about a problem, take action or consciously refrain from doing it. Don’t be afraid to make a mistake. This is better than standing still and constantly stressing. If the situation is beyond your control and there is nothing you can do, your anxiety will not change anything. Usually, just because you worry doesn’t make the situation better or worse. There are also problems for which there is no good solution. If this is the case, make it clear to yourself and try to put your thoughts on a different track. It’s not easy, but the more often you analyze your feelings in this way, the better you’ll deal with them.

One very effective way to worry less is to pour your concerns onto paper. Being able to see them helps you gain a better perspective. Write down what you are afraid of and what might happen. Be specific. In a while, go back to the notes and see if it was actually as bad as you expected, and what you did to deal with the situation. This will help you better understand yourself and distinguish between situations when your concern is useful and those when you are worrying unnecessarily.

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¹ Association of Sleep Duration and Quality With Subclinical Atherosclerosis, Journal of the American College of Cardiology, Volume 73, January 2019.