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Saturday, November 11, 2017

How diet improves the sport;

The needs of the sportsman, food needs, a balanced diet;

The role of dietary supplement in sport;

How to make a balanced diet;

The diet is essential for athletes; 
it is about preparing a competition, but also on a daily basis to optimize the provided efforts. 
In addition, intense physical activity increases the body's need for antioxidant vitamins and 
minerals. These nutrients could indeed reduce the aches due to exercise and limit the damage 
to tissues and joints caused by free radicals.

The balanced diet:

People who play sports on a regular and sustained basis should ideally distribute 
their caloric intake as follows:
50 to 60% of carbohydrates, at least half of which come from whole grains, pulses or 
starches because they are fuels; privileged of muscle, and the energy they release is easily 
used for muscular work; up to 15% of quality protein needed for cell renewal; 
25 to 30% of lipids, thus approximately 80 to 100 g of fat in a 3000 kcal diet, 
most of vegetable origin as olive oils, avocado oils and oilseeds such as nuts, hazelnuts etc. 
or from oily fish.

The needs of the athlete:

When you make a lot of physical effort, the body temperature increases and the 
mechanisms of perspiration are triggered. If the loss of water is not compensated, 
the performance decreases. The body assimilates faster the water if it is added a little salt 
and sugar but it should be known that an excess of salt and / or sugar has the opposite 
effect and can even cause cramps abdominal. 
A special sport drink can be prepared by diluting fruit juice or pressed fruit in twice 
its volume of water, and adding 1 to 1.5 g of salt per liter. Some energy drinks sold 
commercially contain simple sugars such as glucose and supplements of minerals and 
vitamins. They prove to be useful during an intensive training or the long duration. 
Avoid caffeine, which accelerates the loss of water in the form of urine and can cause 
an unnecessary acceleration of the heart rate.

Food needs among athletes:

  1. Supplements can be beneficial, especially if they are mineralsalts, because they are largely eliminated by perspiration. However, excess nutritional supplements no longer improve performance, and may even have a negative impact on results. 
  2. Be sure to take moderate doses on medical advice. 
  3. By stimulating connective tissue resistance, vitamin C can limit the effects of injury.
  4. Vitamin A, beta-carotene, vitamin B3, and selenium help reduce tissue damage due to exercise and maintain performance. 
  5. A balanced intake of Sodium and Potassium optimizes the distribution of fluids within cells, intercellular tissues and in the blood system. 
  6. These mineral salts are necessary for muscular work and prevent cramps, they are eliminated by perspiration. 
  7. Essential for bones, calcium and magnesium promote muscle contraction and relaxation. 
  8. Hard-working athletes must consume a large quantity of foods rich in magnesium, because this mineral salt is eliminated by perspiration. 
  9. Iron is needed to regenerate damaged or eliminated red blood cells during physical exercise. 
  10. A deficit results in a lack of resistance and greater fatigue. 
  11. Silicon improves the flexibility of the tissues.

The Main Aim◄►Health For All ☼ Clean Environment

Sunday, October 22, 2017

How to fight against stress!

The Body copes with stress, the optimal form, tips to avoid imbalances and preserve its tone;

The benefits of antioxidants;

Causes of stress;

Even though stress is sometimes considered as a recent phenomenon, generated by modernity, it is likely that it has been an integral part of human life since time immemorial. Feeding, heating and defending against predators once represented as many stressors as today's burnout, loneliness or financial problems.

Body copes with stress:

  1. A sedentary lifestyle is a real health problem.
  2. Indeed, the man of today no longer has the hormones produced under the action of stress, including adrenaline and cortisone, which are used in normal times during the muscular effort.
  3. This can result in a variety of symptoms such as headache, backache, digestive, intestinal and urinary disorders, palpitations and choking sensations.
  4. The immune system goes awry, leaving the door open to infections, heart problems, and even cancer.
  5. A stressed person needs increased intake of certain nutrients because they use them more quickly.
  6.  In addition, his body produces more free radicals, substances that can damage tissue but can be neutralized with vitamins and antioxidant minerals.

An optimal form:

Food provides the fuel that allows you to face and move forward. However, meals too rich and too heavy can also slow down the activity, and some products considered as energizing or stimulant including confectionery, biscuits, and alcohol cause fluctuations in blood sugar responsible for fatigue, while you need of all these faculties. Conversely, skipping meals imbalances one's diet and becomes more vulnerable to disease. Here are some tips to avoid these imbalances and preserve its tone:
  • If you are hungry in the middle of the morning or in the afternoon, avoid biscuits, cakes and chocolate. Opt for healthy, fresh fruits, nuts or oleaginous fruits such as nuts, hazelnuts, etc. as well as fresh vegetables like tomatoes, carrots, etc.
  • Have a hearty breakfast and make light meals, avoiding very fat or very sweet dishes.
  •  Drink enough, because thirst can generate a feeling of artificial hunger. In addition, a water deficit disrupts the elimination of toxins.


  • In times of stress, the body needs an increased intake of vitamin C, preferably several times during the day because it is rapidly eliminated in the urine.
  • All B vitamins are essential for the stressed body. Complements should, if possible, be divided between different meals and snack of the day.
  • Vitamins A and E, Beta carotene, zinc, selenium, manganese and copper are antioxidants that help neutralize free radicals.
  • Phosphate, magnesium and calcium help the body fight against stress hormones. They promote muscle relaxation and regulation of the heart rhythm.
The Main Aim◄►Health For All ☼ Clean Environment 

Monday, June 19, 2017

How to protect the heart;

Known Risks for Cardiovascular Disease, How to make Lifestyle and Dietetic;

How to help heart avoiding heart disease;

Causes of cardiac heart disease;

Cardiovascular diseases have developed considerably in industrial countries. 
But they are also beginning to affect parts of the Third World whose inhabitants 
have adopted a lifestyle and a diet comparable to that of the inhabitants 
of industrialized countries. If one does not master exactly all the causes of evil, 
then he should begin glimpsing them.

The known risks for cardiovascular disease:

·         Smoking remains the most easily avoided cardiovascular disease.
·         Raising blood cholesterol levels is an undeniable risk factor.
·         It is also likely that some nutritional deficiency prevents a good fluidization 
of the blood, which may favor the formation of thrombosis or blood clot.
·         Hypertension weakens the heart and increases the risk of cardiovascular disease.
·         Obesity, diabetes and lack of exercise are all factors that can increase blood pressure.
·         Stress can also generate hypertension by stimulating adrenaline production, 
especially if its effects are increased tenfold. 
·         As well as the abuse of caffeine and alcohol, and an unbalanced diet.
·         The lack of exercise causes heart muscle being lacked training.
·         Like all the other muscles of the body, it needs to be solicited to remain performant.
·         Family backgrounds make some families appear more vulnerable 
to cardiovascular disease than others.
·         This risk factor can to some extent be offset by a healthy lifestyle.

How to make lifestyle and diet:

Ø  Stop smoking.
Ø  If you are overweight, try to lose weight so that you can get close to 10 percent 
of your ideal weight.
Ø  Consume lots of fruits, vegetables and whole grains, which contain fiber to help 
lower cholesterol.
Ø  Reduce animal fat from cheese, meats, butter and pastries.
Ø  Try to limit the proportion of body fat to 30 percent of total caloric intake, 
or about 50 to 80 g per day.
Ø  Eat fatty fish at least twice a week.
Ø  Limit salt, sugar and alcohol.
Practice physical exercise three or four times a week, but after 50 years it is advisable 
to consult a doctor or physician before going into sport, 
see the specific nutritional need of adolescence.
Ø  For an intense and unusual practice, seek medical advice from the age of 30 years.   

How to help the heart to avoid heart disease:

ü  Vitamins C, B3, B6, E and F, chromium and selenium limit fatty deposits that block 
the arteries.
ü  Magnesium and potassium regulate the activity of the heart muscle and have 
a beneficial action against hypertension.
ü  Because of their antioxidant effect, selenium and vitamin E appear to reduce 
the risk of heart attack.
ü  Zinc accelerates the regeneration of injured tissues, but, at too high doses more 
than 100 mg per day, it can increase cholesterol.
ü  Associated with magnesium, calcium maintains a steady heart rate.
ü  Polyunsaturated and monounsaturated fatty acids in vegetable oils protect the 
heart by regulating blood cholesterol levels.
üThese supplements should be taken at a moderate dose and on medical 
advice to avoid any nutritional imbalance.
The Main Aim◄►Health For All ☼ Clean Environment

Saturday, June 3, 2017

How to stimulate immune defenses;

The tips of healthy lifestyle, the benefits of balanced diet;

The measure to stay healthy;

The role of the immune system in the body;

The role of the immune system is to protect the body from external aggression. 
If you are abnormally tired and suffer from colds and / or other recurrent infections, 
immune system failure is often involved. 
It may be due to excessive stress or deficiency of certain nutrients. 
The following lifestyle guidelines are intended to preserve or strengthen the body's defense.

The tips of living healthy:

·         Each of us is exposed to toxic chemicals from industrial or other sources, 
whether in the atmosphere, on our plate, or in our work environment.
·         It is the responsibility of the immune system to neutralize these harmful products.
·         The first step to maintaining good health is to reduce the workload of the immune 
system, avoiding contact with harmful substances as much as possible and adopting 
a healthy lifestyle.
·         It is important to limit alcohol consumption, and not to smoke, 
or even how to get rid of tobacco.
·         Observe regulatory protective measures by wearing masks or gloves when 
exposed to industrial pollutants.
·         Focus on foods without artificial additives, preservatives, colorings or flavors.
·         Avoid smoked or roasted products, as they contain carcinogens and require 
the defense systems of the body.
·         If you do not play any sport, take at least a walk or bicycle ride at the weekend, 
ideally two or three outings a week.
·         The benefits of regular physical exercise have a direct impact on the functioning 
of the immune system.
·         Whenever possible, try not to live stressed, take care of the beaches of relaxation 
and leisure, and get enough sleep.
·         Finally, be aware that allergies weaken immune defenses.
·         It is therefore important to try to avoid contact with allergens and to limit their 
effects through the advice of an allergist.

   The benefits of balanced feeds:

Ø  Here are some tips to boost the immune system.
Ø  Adopt a healthy diet by consuming plenty of fresh vegetables and fruits, yogurts 
and Fermented milk, a reasonable amount of meat and fish, little fat.
Ø  Avoid taking too much weight, as overweight is a risk factor in many diseases 
including certain cancers.
Ø  Drink plenty of water, and in the case of a vegetarian diet, be sure to diversify 
sources of protein to avoid deficiencies in essential amino acids.
Ø  The following vitamins and mineral salts, to be taken at a moderate dose and 
with medical advice, are distinguished by their positive action on the immune system.
Ø  Magnesium, zinc and B vitamins, including B5, B6 and B9, contribute to the immune 
system's effectiveness.
Ø  Antioxidant vitamins and minerals such as zinc, selenium, vitamins C, E and P, 
as well as beta-carotene help neutralize free radicals, which are toxic to the cells, 
see lifestyle from fifty to Sixty five years.
Ø  Vitamin F, vegetable oils, and flesh of fatty fish are also beneficial.
Ø  Excess animal fat appears to decrease immunity and increase the risk of breast, 
intestinal and prostate cancer.
  • Some nutritionists advise not to exceed 50g of fat per day, and to supplement the diet 
  • with fat-soluble vitamins, such as vitamins A, D, E and K, avoiding any overdosage because these are stored by the body.
The Main Aim◄►Health For All ☼ Clean Environment

Saturday, May 27, 2017

How to treat the injury;

How to do before surgery operational, after injury or surgery operational;

These may be helpful to promote healing;

How to strengthen the defense of the organism?  

As soon as the epidermis presents a lesion such as cut or otherwise, as a result of an accident or an operation, the bacteria proliferate beneath the tissues. They find ideal conditions for survival such as heat and moisture, proteins in abundance, and absence of oxygen if the wound is dressed. In case of infection, healing is hurting, and above all, the microbes are likely to spread rapidly. Through proper diet, or dietary supplements, it is possible to strengthen the body's defenses and make the immune system resistant to infection.

Before surgery:

Three to four weeks before an operation, it is good to modulate his diet in the following way:
·         Increase proteins of animal origin to prepare the body for rapid regeneration of damaged tissues.
·         Focus on fibers and yogurts to replenish the useful intestinal flora that is the natural bacteria.
·         Select calcium-rich foods especially, dairy products and also green vegetables and citrus fruits, as these mineral salts are essential for most cellular activities.
·         Favor vegetables and fresh fruits for vitamin rich diets.
·         Avoid exciting things like coffee, tobacco, and alcohol; see to get rid of tobacco.
·         Ask your doctor about the benefit of minerals and vitamins two to three weeks before surgery, and possibly extend it for four to six weeks.

After injury or surgery:

Ø  An organism that has suffered an injury must fight on several fronts to recover. 
Ø  It is necessary to reconstitute the injured tissues, recover from the anesthesia or 
the side effects of certain drugs.
Ø  In addition, the shock or the tension generated by the events may alter its 
normal function.
Ø  The body then has an increased need for certain nutrients.
Ø  The menus served at the hospital are far from perfect, and to different from 
the usual diet.
Ø  It is possible, with the agreement of the surgeon, to supplement his diet with 
fresh fruits, yogurts or other dairy products.
Ø  In the case of digestive or abdominal surgery, however, the hospital system 
must be strictly observed for medical reasons.

These may be helpful to promote healing:      

1.    Vitamin A strengthens the immune system and activates tissue regeneration.
2.    Beta-carotene provides an additional supply of vitamin A, while having an 
antioxidant effect.
3.    Vitamins C and P stimulate the reconstitution of tissues.
4.    They should be taken several times during the day, because the excess is 
rapidly eliminated in the urine.
5.    Zinc helps the body to fight infections and contribute to the reconstruction of 
injured tissues.
6.    B vitamins allow for proper functioning of the nervous system.
7.    In addition, vitamin B2 stimulates tissue regeneration.
8.    Besides its coagulating effect vitamin K activates the early stages of healing, 
see the benefit of vitamin K.
9.    Selenium, copper, iron, calcium, cobalt, potassium, manganese and molybdenum 
all play a role in the healing process.
10.  Iron, for example, is essential after hemorrhage because it is involved in the 
manufacture of blood.
11.  Vitamins A and C, selenium and zinc help the body to overcome the effects 
of anesthesia or medical treatment.
12.  Vitamin E has antioxidant properties, but it should not be taken in excessive 
amounts because it interferes with blood clotting mechanisms.
     13. In order to avoid any nutritional imbalance, these supplements should be taken at a            moderate dose and with medical advice.
The Main Aim◄►Health For All ☼ Clean Environment

Wednesday, May 17, 2017

Lifestyle after sixty five years;

Add life to years; organize yourself, Make specific needs;

Recommended nutritional intakes for the elderly;

The cause of malnutrition for the elderly;

Malnutrition is common among the elderly. It can be the result of digestive problems, 
difficulty chewing or simply lack of strength for shopping and cooking. 
It is certain that a good diet helps to preserve health, vigilance, and therefore independence. 
Here are some very simple tips to apply.

Add life to years:

This is to slowing down the aging process, less to add years to life than to add life to 
the years.
·         Eat regular meals; many seniors do not absorb the calories needed; 
if you are short of appetite, have light but many meals.
·         Consume fresh produce, if you have trouble chewing buy fruits and vegetables 
in the form of juice or, better pass them to the blender.
·         Provide one dairy at each meal.
·         Drink plenty of water, as that prevents especially constipation.
·         Watch your weight, because to stay in good condition; it is better being 
at 3 to 5 kg more than being at 3 to 5 kg less. 

   Organize yourself:

1.    Cooking requires patience and energy.
2.    To make your life easier, prepare two or three dishes at the same time and store 
in the refrigerator or freezer.
3.    You can also share your meals with friends, each one taking turns cooking, 
without feeling compelled to do complicated things.
4.    In the middle of the morning, to accompany a biscuit, serve a glass of fruit 
or vegetable juice, freshly squeezed or mixed to preserve all the nutritional benefits, 
rather than a cup of coffee or tea.
5.    It is important to avoid empty calories, such as sweets; they calm a small hunger 
and make fun but do not bring in minerals or vitamins.
6.    Exercise, such as walking, swimming, gymnastics, etc. Is strongly advised, 
preferably in the open air, without forcing but as often as possible, it strengthens 
the bones and stimulates the appetite.

   Make specific needs:

Ø  Recommended nutritional intakes should take into account that metabolism 
is slowed and absorption decreased.
Ø  Well-balanced supplements in minerals and vitamins may be beneficial, however, 
and many nutritionists advise that they be taken regularly.
Ø  Vitamin A prevents skin aging, improves vision and stimulates the immune system. 
It is best to take it as beta-carotene and not retinol.
Ø  Vitamins B1, B2, B6, B12 as well as copper help to keep the tone.
Ø  Folic acid and vitamin B12 prevent anemia, iron is also recommended, 
but at moderate dose.
Ø  Zinc helps prevent infections and cellular aging, see the benefits of mineral salts.
Ø  Calcium, magnesium, boron, vitamins D and K, zinc, copper and manganese 
are necessary for bone strength.
Ø  Chromium regulates the levels of sugar in the blood, it allows the production 
of insulin and its control in the blood, and it can be taken in addition or in the form 
of yeast of beer.
Ø  Vitamin E, selenium, manganese and copper are used to fight free radicals 
that alter cells.
Ø  Vitamins C and P help fight infections and protect against cataract and can 
be against cancers, they also fortify the walls of blood vessels; 
see the benefits of C vitamins.
    Vitamin F reduces the risk of heart disease.
The Main Aim◄►Health For All ☼ Clean Environment

Big luck


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