Weight Loss

10 frequently heard myths about slimming!

Slimming does not seem that difficult at first glance. The core can be summarized in a few words: eat fewer calories than you consume. And yet often the most complicated theories and tips are invented, so that you can not see the forest through the trees!

Worse still: often all these complicated stories do not even clap. In the blog of today we discuss ten frequently heard myths about slimming. That way you know at least that you can ignore it quietly.

Top 10 myths about slimming

1. You become fat from fat

The idea behind this myth is very simple: fat produces a lot of calories, more than twice as much as proteins and carbohydrates . So if you do not eat fat, you will not get fat very quickly. A low-fat diet is therefore the way to lose pounds.

Sounds nice, is nonsense. To begin with, you can also arrive excellently with a diet without fat . Especially sugars quickly ensure that you continue to eat and get too many calories. Furthermore, you simply need fat to stay healthy. As long as you choose healthy fats , in moderate quantities, you really do not like that.

2. You get fat from carbohydrates

In recent years, the low-fat hype has declined slightly, and we have avoided carbohydrates instead. These macronutrients are held responsible for all kinds of problems, including for example overweight , diabetes and countless other diseases.

The reason? Carbohydrates are absorbed into your blood as glucose. Your body then makes insulin to ensure that your organs can take that for energy . If you do not consume all those sugars, the same insulin will ensure that the remainder can be stored as fat. For example, carbohydrates would be responsible for fat storage.

Unfortunately, excess calories are always stored as fat, even if they come from proteins or fats . And you also need carbohydrates, among other things as an energy supply. So choose slow, whole-grain carbohydrates, but do not completely eliminate them from your diet!

3. You have to do cardio

Slimming means burning calories . That’s why many people choose to do long-term cardio – running hours per week, for example. The problem is that it produces relatively little results for the time that you put into it.

Of course, you can do extra cardio to lose weight. However, it is much quicker to look critically at your diet and adjust to that. It is best to lose weight without exercising , simply by eating better, but vice versa will be very difficult!

slimming

4. If you exercise, you may eat whatever you want

That ties in with the next point. If you just have an hour of sports, it is tempting to treat yourself to something tasty. After all, you have just burned all those calories, so that’s okay, right?

Unfortunately: you do not burn so much with that sport. An hour of cardio can be compensated with a bagel with cream cheese or a large march . And if you put less limits for the rest of the week because you also sport, the chances are that you will get more calories on balance.

5. Counting calories is nonsense

Nowadays it is often said that calories are not that important anyway. Instead, you “automatically” fall off if you leave carbohydrates, or if you only eat smoothies . It would not matter how many calories you get.

Unfortunately, that is also a myth. Ultimately, a sustainable calorie deficit is the only thing that forces your body to burn fat. That does not mean that you have to keep your calories strictly every day. Occasionally counting a week, so that you have a global idea what you get, is not a bad idea at all.

6. Low calorie eating is healthy

Many people who know the importance of calories draw the conclusion that low calorie is equal to healthy. And so they buy light dairy, light peanut butter , light soda – with the idea that they build a healthier diet accordingly.

Unfortunately, ‘fewer calories’ often means ‘more sugar’. Not all slim food is therefore better for you by definition! It is healthier to first choose unprocessed products and ensure that you do not exceed your calory consumption.

7. You always reject healthy eating

The opposite misunderstanding also exists: if you start eating healthier, you automatically ‘drop out’. And admittedly, that is often the case. If you are going to eat more vegetables , wholemeal products and healthy proteins, you will be saturated more quickly. That quickly leads to fewer calories.

But not all healthy products are automatically slim. Do you load your plate full of avocados , nuts , salmon and dried fruits? Then there is a good chance that you will eat more calories. So eat these products – they are indeed healthy – but do so in moderation!

8. You will get fattening from snacking

This myth comes from somewhere. Many people snack pretty unhealthy, and thus get a lot of unnecessary calories. That is indeed a quick way to arrive. However, not all snacks are automatically bad!

If you choose between fruit , vegetables, nuts or other healthy snacks , they are good for you. This way you can easily get all the necessary nutrients. In addition, make sure that your total caloric intake remains at the desired level, then you will not get it.

9. You will get fat from eating late at night

Have you ever heard that food is automatically stored as fat after eight o’clock in the evening? Good news: that too is a myth. Your fat burning does not stop at all, but continues day and night. Energy from the evening is therefore used again the next morning.

Of course you have to watch out that you do not eat all unnecessary things at night. For example, half a bag of chips for the TV is a good way to get fatter. Not because you eat it in the evening, but because chips just contain a lot of empty calories .

10. Waste supplements work

Slimming with a pill that automatically burns fat? Or with a powder that makes your metabolism work twice as fast? Many people still believe that it is possible – and spend a lot of money on it.

Unfortunately, it is really nonsense. Losing weight is not a question of miracle remedies, but of structurally sound and moderate eating. That sounds a lot less exciting, but luckily it is a lot cheaper!

Weight Loss

7 small changes that help you lose weight

Did you know that even small changes such as getting more proteins or not eating fruit at certain meals already has a huge effect on your weight and helps you lose weight?Below we explain seven surprisingly simple ways to change your behavior, so that you lose weight effortlessly .

Fruit: Not during the meal!

Fruit is very healthy and needed in every diet. It is recommended to eat two to three pieces of fresh seasonal fruits daily, so that you consume enough vitamins, minerals and fiber. But eat a piece of fruit for dessert and you put extra pressure on your digestive system. This is because the acids start fermenting sugars and, in combination with the rapid digestion of the fruit, cause gases to form, which lead to weight gain. If you eat fruit in the morning or in the afternoon, the effect is totally opposite . Because it is so tasty, you have less sense in that slightly less healthy snack and candy. Apples and pears you can eat during a meal , these are considered neutral fruits.

slimming

Eat easily without mixing too much

You can make an exception when you invite people or eat out, but a typical meal still consists of a vegetable, a grain or tuber and proteins . In this way you enjoy a balanced meal, in which all nutrients are absorbed by your body.

Proteins ensure that you lose weight

Carbohydrates are all too often misused in the form of sandwiches, pasta, pizza, pastries etc. Carbohydrates give you energy to be able to continue all day long, but by consuming too much of it and consuming too little energy, they are converted in reserves. This will make you thicker. Protein-rich diets can not be healthy either: because you lose weight too quickly, your kidneys and liver become overloaded and you get a yo-yo effect. This is why we recommend a good portion of protein without exaggerating it. E ach meal should contain proteins . You do not only want to burn calories, but also to become slimmer.

Fibers reduce bloating

Fibers are essential for the proper functioning of the organs. If you suffer from constipation, diarrhea or any other problem, this can lead to stomach inflammation. That is why it is advisable to eat high-fiber foods every day, preferably fruit, vegetables and whole grains. You must drink enough water between meals to flush the amount of fiber.

Do not eat anything in the afternoon

Each country has its own life rhythm, which varies according to the seasons. However, you do not absorb nutrients from what you eat during the afternoon or at night . That is why you get involved, you can hardly sleep or overload your liver. Choose in the evening for herbal infusions, vegetable creams, soups, semi-sweet fruit, proteins, etc.

Not all fats are the same

Did you know that a pastry makes you arrive in a different way than an avocado? Stop counting calories! G ezonde fats are essential for your body to maintain your organs, skin and body fluids. The ‘bad’ fats do not contain so many healthy nutrients, your body will therefore convert these into reserves. Choose healthy fats from nuts, vegetable quality oils, fish or eggs and avoid hydrogenated fats, fried food and cold meats.

Weight Loss

PRACTICAL WEIGHT LOSS TIPS

If you eat throughout the day, chances are that you get too many calories. Your digestive system will hardly get any rest, your blood sugar level will constantly rise and fall and the sentence will continue to be present in a tasty and sweet way.

It is best to eat 3 times (and sometimes even 2) a day. That means that you do not eat snacks. This also includes high-calorie drinks such as soft drinks or fruit juices.

During the 3 eating moments, you can fortunately eat quite large portions, so that you can then continue for about 5 hours. In the beginning, this food pattern can be difficult to sustain, but after a week or two your body will be accustomed to this and you will not be hungry in between!

Do not eat anything more in the 3 hours before you go to sleep

If you eat later in the evening, chances are you will not burn this anymore. If you do, you have a chance that your body will store this as fat. If you are hungry, try to drink water first. This will reduce your hunger.

slimming

Eat fewer calories after 14.00 hours

If you eat a lot of calories later in the day, you are less likely to burn them. So eat your last calories as much as possible during lunch.

Write down what you eat and drink

When you write down everything you eat and even drink, you can calculate how many calories you eat. This way you keep an eye on whether you eat too much, enough or too little.

Eat slowly and slowly

Give your stomach to your brain how full you are. There is a delay of about 10 minutes here. Do you eat too fast, then chances are you have too late that you are full and you eat too much.

Eat as much as possible at home

When you eat in a restaurant, for example, you sometimes get too large portions that you try to eat. When you eat at home, you have better control over what you eat. You will not be able to cook more food than you can.

Buy a pedometer

With a pedometer you can keep track of how much you walk. Make sure you get a certain number of steps every day, for example 10,000.

Watch out that you do not eat more during

the weekend than during the week In the weekend you often have more time than during the week. This gives you more time to eat. Keep an eye on this.

Start by reading labels

When you know which ingredients are in the foods you eat, you can make better choices.

Do only healthy messages

This is a very effective way. If you do not have unhealthy snacks at home, you will not be tempted. If you are hungry, there are only healthy foods in the neighborhood.

Talk about it with family and friends

This is how the people in your area know what you are doing and will be more aware of you. They may also have experience with weight loss and weight loss and they can give you valuable tips.

Always order the smallest portion

When you order food somewhere, it can often be very unhealthy food. With a large portion, the tendency is often great to eat it completely, even though you’ve already eaten enough.

Know how many calories you can eat

Each individual has a different number of kilocalories that the body needs per day. For women this is often around 2000 kcal, for men around 2500 kcal. There are plenty of tests on the internet that can calculate this for you.

Do not eat from boredom

If you have nothing to do, many people tend to eat. Instead, do something active. You will notice that after your activity you have more energy and you automatically come up with something nice to do, or have more sense to do things that you did not feel like at first.

Sleep enough Sleep

deprivation disrupts the hunger hormone and will therefore ensure that you get more appetite. Provide at least 8 hours of sleep per night.

Avoid stress

Occasionally stress causes you to sometimes think more clearly or perform better, but avoid too much stress. In case of too much stress, the substance is released cortisol. This disrupts the insulin level and also ensures that fats are stored more easily in the body.

Keep searching for new tips

If you keep looking for new ways and tips, you will be able to try more and more, to see what works best for you.

Do not eat in front of the TV

When you eat for the TV, you automatically listen less well to the signals from your body. As a result, you are less likely to notice that you have actually eaten enough.

Male Breast Reduction

Exercises to reduce chest fat

Reducing breast size and fat can be the desire of both men and women. Men can accumulate fat in the chest, preventing them from looking good pectorals. Also, some women feel complex to have such a large breast size, but want, first of all, to avoid surgery, which is often risky and expensive. The fitness exercises can help burn fat and reduce pectoral breast size in the case of women. That is why today we bring you 3 exercises to reduce breast quickly and easily. How about we try it?

Pull over lying on the floor

This is the first of the exercises to reduce chest. Burns the fat to accommodate more muscle in the chest. To perform this simple exercise from home you only need a dumbbell and a mat. You should stand on the mat in a supine position, that is, looking up, and flex the legs. The arms should be stretched towards the ceiling, holding a dumbbell with both hands. Keep your elbows straight and carry both arms holding the dumbbell to the ground, passing over the head. You do not have to touch the ground, just get as close as your body allows. Ideally, make three sets of 15 repetitions

Pressures at chest height

It is one of the best exercises to reduce chest. It is excellent to work the pectorals and burn the fat or reduce its size. It is ideal for men who want to develop good pectorals or for women who want to reduce the size of their chest and keep it firm. It is a simple exercise that only requires a rubber ball and can be done comfortably from home. Stand with your legs slightly apart. Grab a white rubber ball with both hands at chest height. The exercise pressures at chest height consists of pressing the ball with both hands at once. We must maintain the pressure about 2 or 3 seconds. 10 or 12 repetitions are recommended, and in the last one it is advisable to maintain a longer pressure, about 10 seconds.

Opening arms with dumbbells

Lying on the floor in supine position (looking up), legs bent, feet and back resting on the floor, we take a dumbbell with each hand and leave the arms together and extended up. From this position perform a flexion of the two arms bringing the elbows to the ground keeping them at shoulder height. Return to the starting position by extending the elbows and joining both hands in front of the body. 3 sets of 15 repetitions.

Health

Pain in the muscles of the bones, character, treatment

The sensation of pain in the muscles of the bones at least once bothered each person . Their appearance due to heavy loads may be on the limbs caused by muscle fatigue, or a signal of emergence of other health problems. They can be located in the thigh, lower leg in localized or spread throughout the limb. Usually such pain shows the emergence of problems such as the muscles, as well as with the vessels, joints, tendons, or lumbar spine.

Pain in the muscles of the legs, the reasons Regular cramps in the night in children and teens are the result of differences in loads on the arterial and venous vessels. This is due to the growing organism physiology explains intensive circulation in the period of the child’s motor activity during the day, and a sharp decrease in vascular tone during sleep. Easy massage shin improves blood flow and relieves unpleasant stiffness. The formation of elastic fibers will end until 10-12 years of life, and the night will have muscle spasms.

But pain in the muscles of the bones of a child caused by orthopedic disabilities requires thorough medical examination and treatment . Also, pain in the muscles of the legs may cause some common diseases of the vascular system, such as: Atherosclerosis and disease of the veins associated with the delay and accumulation of cholesterol plaques on the inner shell. The occurrence of seals on the walls of the blood vessels is associated with metabolic disorders, and may be due to spasm caused by high blood pressure to arterial beings. Attention to atherosclerosis is still cold throughout the year, with muscle aches compressible in nature and intensified;

Spatters are caused by increased pressure in the blood vessels during slowing of blood flow. Often distressed women, especially during pregnancy, have the feeling of worry in the legs. Symptoms begin to appear in early childhood, burning, cramps, pain in the calf muscles. The great danger is a chronic form. Thrombophlebitis. Inflammation of the lining of the veins leads to the formation of blood clots, which irritates nerve tips, manifests bumps, hurts pain. The disease can affect the deep and superficial veins.

Pain in the muscles of the bones can also be caused by a violation of the skiatic nerve upon displacement or Hernia disc. Constant irritation roots sciatica able to penetrate the entire foot to the tone sharp, shocking pain. The treatment is chosen depending on the source of pain only on the basis of magnetic resonance diagnosis.

Energy Diet

15 things I wanted to know when I started training

I started training about nine years ago. In this period I learned a lot, but also made a lot of mistakes. That is why I have now, almost a decade later, made a list of the 15 things that I should have known then. Use it to your advantage!

1. Teach the compound exercises well

Compound exercises are always the basis of good training. Both if you train for more muscle mass or muscle strength. With compounds you use more muscle mass, you build more strength and learn to move better than with isolation exercises . So get off the machines, and make sure you have the following exercises (and variations thereof!) Well controlled: Squat , deadlift , lunge , overhead press , bench press , dip , push-up , pull-up and barbell row .

2. Calories

It does not matter what diet you follow if you want to lose weight . You will not burn fat if you consume more calories than you need. Also, you will not arrive if you burn more calories than you ingest. A diet can only make it easier for you to get more or fewer calories.

For example, chocolate is more than 500 kilocalories per 100 grams. In contrast, spinach contains 25 kilocalories per 100 grams. With a chocolate diet you can get a lot easier than with a diet of spinach. Of course, the opposite applies to weight loss.

3. Proteins

To recover from your training to the maximum, it is important that you eat enough protein . After all, these are the building blocks of your muscles! A good guideline is to get about 40 grams of protein every meal, three to five times a day. Do you want more precise tuning? Then focus on 1.8-2.0 grams of protein per kilo of body weight. Divide this over 3-5 meals.

4. Sleep

Sleep is by far the best tip I can give you. By sleeping enough you build up much more muscle mass and recover much better from your workouts. Get around 8 hours a night. Is this not possible and do you sleep 5 hours a night? Bad news! There is no pre-workout, creatine or protein powder that can compensate for that.

5. Track volume

In other words: count the number of heavy sets you do per muscle group. It is not uncommon for people to spend more than 30 sets per week on their breasts, 20 sets on their backs and only 5 sets on their calves and hamstrings. And then they complain that their calves are not growing …

By counting your sets you have a way to make the training volume transparent. A good start is 12 sets per muscle group per week and from there quietly build. You will notice that some muscle groups can handle more sets than other muscle groups. You can then include this in your next schedule.

6. Progressive overload

To build muscle mass and strength you have to load your body a little heavier than what it is used to. The body responds to this by building up more muscle mass and using it more efficiently. So keep constantly adjusting the load to avoid habituation.

7. Training frequency

The training frequency is the number of times you train a muscle group per week. In the meantime it is known that a training frequency of 2-3 times a week is more effective than a training frequency of once a week.

The bro-split where you train every muscle group only once a week is really not an efficient method. So make sure that you train every muscle group 2-3 times a week to get maximum results. Upperbody / lowerbody splits or even full-body training are therefore a great option.

8. You do not really become ‘slow’ of heavy weights

Your maximum “power output” is about 1/3 e of your maximum strength. To become more explosive therefore helps a lot to become stronger! Are you weighing 75 kg and do you want to jump as explosively as possible? Then it will help you enormously to bring your squat to the 150kg!

9. Good deadlifts are good for your back

I notice that many people are still afraid to dead-lift because they have trouble with the technique. But do not let this stop you. Get started and switch on the advice of a good trainer. A good implementation of the deadlift has many advantages, because it teaches you to stabilize your back while you are hinging in your hips. This is an essential basic movement that many people do not manage well, and is therefore extremely valuable to learn.

10. Being strong and muscular takes time

No matter how well you train, sleep and eat: muscle strength and muscle mass do not develop very quickly. After a year you will not look like someone who has been training for 10 years. There are no shortcuts, 6 week programs or 90 day transformations. Your perfect summer-body costs 3 years. Before you really are strong, you are 5 years further. In this article ” A six pack in 6 weeks ” my colleague explains why it takes time to achieve good results.

11. The importance of a full range of motion

By training me a full range of motion you can build more muscle mass, muscle strength and flexibility than with a limited range of motion. So squat deeply, touch your chest with bench press (gently) and stretch your arms with your pull-ups! Half repetitions give you half a result.

12. You can not do everything at once

Maybe you recognize this: you want to be super shredded, 220kg squats, bigger arms and really have done a triathlon once in your life. This is of course a super nice goal, but also a very big pitfall. You can not get everything at once.

Training for a triathlon will help you to lose some fat, but it really does not help you to grow big arms. Focus on things that go together and leave the other things for a while. You can pick it up later.

13. Supplements are (largely) nonsense

Sleep, training and nutrition are the three pillars of your progression. Supplements will not really make you stronger or more muscular and they will not really help you lose weight if your sleep, training and diet are not in order.

14. There are no magical diets

Paleo, Keto, low-carb, Intermittend fasting , vegetarian or vegan; for every diet there are success stories that assign it almost magical properties. One diet increases your testosterone levels, the other diet is presented as the solution for cancer. Sometimes these arguments are substantiated with a reasonable logical explanation, or they have selected a number of studies that fit the position ( cherry picking ). The studies that do not support it are often omitted for the sake of convenience.

15. You are not a pro-bodybuilder. So do not train too!

The internet is full of workouts of pro-bodybuilders in which they spend a whole training on one muscle group and tackle it with dozens of sets. Do you have to train like that? No! As a chemical mass sample of 125 kg your training looks very different than for a natural athlete

Energy Diet

Vitamins and Minerals In Case Of Fatigue

A busy period with a lot of stress, reduced resistance, an unstable day and night rhythm: it all has repercussions on your body, often with fatigue as a result. Can vitamins and minerals play a role in the recovery?

85 percent of people sometimes feel tired. In 47 percent of them, the fatigue lasts for more than a day, with 16 percent it is even constantly present, according to research. The consequence? Lustleness, difficulty getting out of bed and loss of concentration.

Restore fatigue

When the fatigue is built up over a longer period, the body also needs longer to recover. Think of fatigue and a lethargic feeling due to stress , psychological symptoms or a shortage of vitamins and minerals as a result of a (long) bad diet.

Many people wonder whether vitamins and minerals – possibly in supplement form – can promote recovery from fatigue. Although vitamins and minerals do not provide energy themselves, they do play an important role in energy metabolism. Thus magnesium needed to process calcium properly, and vitamin C is necessary to absorb iron properly. The answer is yes: you need them to get energy from your diet.

250 grams of vegetables

This means that a healthy and varied diet is extra important for people with chronic fatigue complaints. And such a healthy diet includes, according to the Good Food Guidelines of the Health Council, at least 250 grams of vegetables every day and to eat 2 servings of fruit per day. However, the Food Consumption Survey of the RIVM shows that Dutch people receive much less than the recommended amounts of vitamins and minerals. And a shortage can again have an impact on energy metabolism.

Nutritional pattern under scrutiny

Several studies show that for people with fatigue it is worthwhile to look critically at their dietary pattern. Even a small shortage of vitamins and minerals can already play a role in them. This mainly concerns the B vitamins, vitamin C and the minerals calcium, phosphorus, iodine, iron, copper, magnesium and manganese. But also a vitamin D deficiency causes fatigue symptoms.

What’s in it?

B vitamins – Milk and milk products, meat (goods), vegetables, fruit, eggs, bread, potatoes and grain products.
Vitamin C – Vitamin C is found in fruits, vegetables and potatoes, especially in cabbage, citrus fruit, kiwis, berries and strawberries.
Vitamin D – Fatty fish . Meat and eggs also deliver some vitamin D, but a lot less. In the Netherlands, vitamin D is also added to low-fat margarine, margarine and baking and frying products (but not to oil). In butter, vitamin D naturally occurs, but much less. Vitamin D may be added to other products; this mainly happens with dairy products.
Calcium – Calcium is found in milk, milk products, cheese, (green) vegetables, nuts and legumes.
Phosphorus – Phosphorus is found in milk, milk products, cheese, fish, meat, legumes and whole grain products.
Iodine – Iodine naturally occurs in seaweed, sea fish and eggs. Added iodine is iodized kitchen, table and diet salt, bakery salt, bread baked with baker’s salt and some meats.
Iron – Iron is mainly in beef and lamb, wholemeal bread, broccoli and green beans. Hummingbird is only available in animal products and is better available to the body than non-heme iron from plant products.
Magnesium – Magnesium is found in bread and grain products, vegetables, milk and milk products and meat.
Manganese – Manganese is made from wholemeal bread and whole-grain products, tea, vegetables and fruit.

Tips for fatigue

Eat at least 250 grams of vegetables and 2 pieces of fruit daily to get enough vitamins and minerals. If you struggle to get these amounts daily, a supplement can prevent shortages and give extra energy to fatigue.

Watch your vitamin B12 content. Vitamin B12 (cobalamin), a water-soluble vitamin, only occurs in foods of animal origin, such as meat, fish, milk and eggs. Especially vegans are at risk of a low intake of vitamin B12, resulting in fatigue symptoms. The Health Council advises this group to take extra vitamin B12. Even when you take antacids, your vitamin B12 level may be on the low side. Sufficient stomach acid is necessary to take B12 from the diet.

A vitamin D deficiency can cause fatigue symptoms. Vitamin D is mainly extracted from direct sunlight. A long winter with little sunlight can cause shortages. If you also eat little fish and no margarine and margarine, it is difficult to get enough vitamin D. Children up to 4 years old, people with a dark skin color, people who spend a lot of time every day or wear outer clothing such as a burqa, chador or headscarf, pregnant women and the elderly is recommended to take extra vitamin D anyway. Websites like My Green Daily can help you get complete information on ways to get fit and healthy body.

Take your time. It takes a long time before a shortage occurs, but it takes at least as much time for those stocks to be rebuilt. A supplement is recommended every day over a period of 2 months to provide the body with the necessary vitamins, minerals and trace elements.

Not only vitamins and minerals need time; your body also needs time to recover. Your body is not designed to be constantly under tension and needs time to recharge the battery. Therefore, alternate effort every few hours with relaxation and try to get enough moments of rest.

Stress eats energy. If you suspect that stress is the cause of your fatigue, take the cause of it. Find out where the voltage comes from and work on it. Provide sufficient rest, go (again) exercise and turn on help if necessary.

The better you sleep, the sooner your fatigue symptoms disappear. Provide a regular sleep pattern .

A ‘quick fix’ is not possible. Fatigue is not solved with energy drinks or coffee locks . Eat healthy and varied and as little as possible from packages and bags. Avoid refined sugars and alcohol and nicotine. The peace that these products give is short-lived.

For some people, mindfulness training or yoga can provide a solution to create the necessary peace in head and body.

Personal Care

Beware of a sunstroke

“He must have a heat stroke!” With this saying is usually meant someone who does a little weird. But did you know that the expression comes horribly close to the truth when you carelessly deal with heat stroke? Reason to protect your body well during hot summer days.

When the body gets heated, the body temperature rises. Normally the body responds efficiently to this. You start sweating and get thirsty. You then drink a refreshing drink or take a cold shower and lose the heat.

Overheating

When you have sunstroke, there is overheating. Again the body temperature rises. This time, however, you do not get the heat sweated out. Your perspiration system fails so to speak and your temperature remains high.

First phase heat stroke

A body temperature of more than 40 degrees Celsius is one of the most important symptoms of sunstroke. Headaches, dizziness and nausea are also a sign of the body that you have to get out of the sun.

The skin can react in two ways: hot, dry and red, or clammy and cold, while perspiring violently. What can occur further are a fast heartbeat, dilated pupils and superficial breathing. Muscle pain is also a common phenomenon.

Do you recognize a sunstroke in the first phase? Then look for the coolness and drink something. Preferably a sports drink. This way you can quietly catch your breath. Do not go back to the bright sun again after this experience!

Second phase sunstroke

The second phase is a lot more dangerous and less good to treat yourself. You can start showing confused and bizarre behavior. If you do not do anything about the situation, or rather: if you are not helped, then you run the risk of losing consciousness and getting epileptic seizures.

Eventually a sunstroke can be fatal. In that case you get into a shock: a state in which more and more organs fail, until death follows.

If you recognize a sunstroke in the second phase with someone, immediately turn to professional help. Until the moment that the ambulance staff arrives, you must take the victim out of the sun and cool down actively. This can be done with a fan or a water-soaked blanket (not ice-cold). Do not allow the victim to drink as long as he / she is unconscious!

Prevention tips

It does not happen quickly that someone ends up in the second phase of a sunstroke. Moreover, there is an increased risk of sunstroach, especially for babies and the elderly. Yet it is important to be careful when you go in the bright sun.

A sunstroke can be insidious; without being aware of it, you may have suffered a heat stroke. And who wants to ruin his holiday or day off by a sunstroke? With the help of the following tips you can prevent sunstroke:

Wear light clothing in the sun and protect your head.
Drink enough. Take a sports drink or a broth. At high temperatures you sweat a lot and you also lose salt .
Do not get bored in high temperatures with high humidity.
Take a refreshing, cooling shower often.
Wen to the heat

A tip that deserves special attention is the following: let the body get used to high temperatures. Many people tend to go directly into the sun as naked as possible on the first warm (holiday) days.

However, the body has to get used to the abrupt transition. So do not go from our cold frog country straight into the blistering heat for days on end. Prepare your body by not sitting too long in the sun for the first few days and certainly not in the heat of the day. Keep a siesta between 12.00 and 15.00.

Personal Care

What Helps Against High Blood Pressure?

A high blood pressure can cause health problems. What can help to lower your blood pressure?

1. Helps lose weight against high blood pressure?

Hell yes. Subjects who lost an average of four kilos in a year were downgraded by 3 to 10 points and their negative pressure by 1 to 6 points.

“Losing weight is an important resource in this obesity period, especially the fat on the stomach causes problems, which produces hormones that increase blood pressure.” If the abdominal fat disappears, the blood pressure also decreases. “

2. Is relaxation good?

Possible. Relaxation exercises , meditation, deep abdominal breathing: there is careful evidence that these types of stress management techniques help lower blood pressure. In any case, the underpressure.

3. And eat less salt?

“That always works to lower blood pressure, even if it is only slightly increased,” says specialist Wilko Spiering. “This also applies if high blood pressure is already treated with medicines, because these drugs work less well if you use a lot of salt.”

If you eat 4 grams of salt less per day , the upper pressure is reduced by an average of 5 points and the negative pressure is 3 points. Wilko Spiering: “80 to 90 percent of Dutch people eat too much salt, the advice is a maximum of 6 grams of salt per day, and the World Health Organization recommends only 5 grams, which we eat on average about 9 to 10 grams every day. most of them are ‘hidden’ in food: you do not taste it, but it is there.

4. Is exercise good for your blood pressure?

Yes. Movement of the blood vessels in the long run more elastic and that helps to lower the blood pressure. In the short term, blood pressure with sports naturally goes up: the heart must pump harder when exercising. But in the long term the vessels will be in better condition. The top pressure drops by 5 to 8 points on average if you walk more than half an hour a day than you normally do. Or if you go cycling for an hour or go jogging three times a week.

5. Does smoking stop help?

Whether or not the blood pressure drops, has not been proven conclusively. That the damage to the heart, blood vessels, lungs and kidneys is limited, is certain.

6. Does it also help to drink less alcohol?

The relationship between alcohol and blood pressure is not entirely clear. High blood pressure seems to be more common in people who drink. But: some studies in patients with high blood pressure suggest that occasionally a glass of water will actually increase the risk of cardiovascular disease in them. Wilko Spiering: “One or two glasses of wine a day can be fine and sometimes even beneficial. If you drink four or five glasses a day, that will clearly increase your blood pressure.”

7. When are medicines needed?

If eating healthier and exercising more do not lower blood pressure. Furthermore, even with a severely elevated blood pressure: more than 180. And if you have (had) a cardiovascular disease and the blood pressure is 140 or higher.

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Mental Health

5 Questions About Memory Answered

1. Not being able to get names is that starting dementia?

This is not a form of incipient dementia , but a good example of normal age-relatedness. As we get older, the pace at which we think goes down and the memory becomes less efficient. This happens from about the thirtieth year of life. Around the age of fifty, many people start to notice this in their daily functioning.

No more good names and words can come, is the most common complaint with aging. At number two the ‘what did I come here again?’ – moments: you do not know why you went from the kitchen to the bathroom, for example.

Mentally active is good

2. Is it true that actively working with music is even better for memory than making all sorts of puzzles?

No, that’s not right. Mentally active is good, but it does not matter what you do exactly. It is especially important that you enjoy it. If you do something reluctantly, it will be counter-productive. That costs more energy than it produces. Activities that you enjoy, give you energy and keep the brain active. In order to keep your memory healthy, it is important to remain physically active, so keep moving.

3. My mother has dementia. Can I reduce my chance of dementia by eating healthy?

To start with the latter: dementia is inherited for a very small part. Early forms of dementia (before the age of 65) are partly hereditary. Heredity plays a much smaller role in old age.

Whether you will become demented or not, has to do with your age. The older you are, the greater the risk. 10 percent of people over the age of 65 have Alzheimer’s disease (the most common cause of dementia), over 85 years of age this is one in three.

There are increasing indications that smoking, overeating and lack of physical activity increase the risk of dementia, as does the risk of cardiovascular disease. A lot of research is also being done into special foods that may reduce the risk of dementia.

Foods often mentioned in this context are folic acid (in Brussels sprouts, broccoli, green beans, spinach and wholemeal products), unsaturated fatty acids (fatty fish, such as herring, salmon and mackerel), vitamin E, antioxidants (vitamins A and C and alpha- lipoic acid), anti-inflammatory drugs and red wine. Unfortunately, there is no evidence at present that this food protects you from dementia.

A Mediterranean diet reduces the risk of dementia, it is only not clear by which nutrient this is. Perhaps it is due to the positive effect on heart and blood vessels or indirectly by a positive effect on, for example, blood pressure and diabetes.

4. Has the chemo damaged my memory?

Yes, this is possible. Chemotherapy is known to lead to memory problems. Research in which the brain functions are tested shows that attention is mainly lost, but people themselves also say they suffer from memory problems.

A condition for being able to remember something is that you are sufficiently focused and have your attention. If that is not the case (for example if you are tired after a night’s sleep), then it will not work as well and information will not be stored properly. It seems as if you have forgotten something, but in fact you did not store it properly because you were less attentive and concentrated.

Try not to be too concerned with the idea that a chemo treatment causes permanent damage to the brain, that does not have to be the case at all. It is precisely because of that fear or tension that the brain can not work as well.

5. How is it possible that my short-term memory is extremely poor and my long-term memory is super good? Can that be caused by cerebral infarctions?

From the memory we know that what you have learned first has remained the longest. The short-term memory deteriorates the fastest. One of the symptoms of starting dementia is that people prefer to talk about things from the past because they still know it well. What they did last week or yesterday is much more difficult to remember and sometimes they do not know it anymore.

This has to do with the part of the brain that is responsible for the storage of new information (the hippocampus). In Alzheimer’s disease, this area is damaged. Probably there is normal old age forgetting because memories come back later. That is the big difference with dementia. In dementia, information can not be returned with help (giving hints) or in a more advanced stage. For example, it is quite normal if you can not tell in detail what has been discussed the day after a birthday, but it is not normal if you do not know that you have been to a birthday.

Maybe you are trying too hard to retrieve recent information. Because you are watching the memory, you may become anxious or tense about it. This blocks the memory at that moment. In a more relaxed state (a week later) it suddenly comes back (but then you often do not need it). However, the two cerebral infarcts point to a vulnerable brain. It is possible that blood vessels are damaged, and that can also be an explanation.

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