6 Healthy Foods High in Vitamin D

 

Vitamin D is an essential contribution to our body. It contributes to healthy bones and muscles, prevents many diseases, such as cardiovascular ones and certain cancers, and benefits the kidney, as well as the immune system. Its deficiency can cause serious health consequences. Although this vitamin is produced naturally by the skin under sun exposure, it can also be drawn from certain foods.

 

1.    Cod liver oil: the best source of vitamin D

 

Despite its unpleasant taste, cod liver oil is renowned for its quality and nutritional value. It can be ingested as a capsule or you can find canned cod liver in some supermarkets. It is a fatty acid that supports the cardiovascular system and stimulates memory. It should be noted that 10 cl of cod liver oil is equivalent to 250 g of vitamin D, and the daily requirement for vitamin D for a person from 1 to 70 years is 15 g.

 

 

2.    Fatty fish: salmon, trout...

 

These fish provide valuable vitamin D intake without the need to consume much. Indeed, eating fatty fish once a week would suffice to take advantage of all the benefits that these foods provide for your cardiovascular health. It is recommended to bake or grill them. It should be noted that 100 g of salmon contains between 6 and 23 g of vitamin D, and 100 g of baked trout contains 11 g of vitamin D.

 

3.    Animal livers

 

For those who do not like fish, the liver is a very good alternative, since it is the natural storage place for vitamin D. Veal liver is more advised, as it is tender and more flavorful and because a serving of 100 g already guarantees 2.5 g of vitamin D.

 

4.    The egg yolk

 

It is a great food rich in vitamin D. 100 g of raw egg yolk provides 2 to 3.2 g of vitamin D. It is better to consume, on average, 4 eggs per week, as only one would not be enough to fulfill the required amount.

 

5.    Milk and dairy products

 

Cow's milk strengthens the bones and teeth, while dairy products, consumed whole, that is, with fat, are a source of vitamin D. Despite their low intake, regular consumption is very effective. 250 ml of cow's milk, containing 0 to 3.25% fat, yields 3 g of vitamin D.

 

6.    Enriched soy beverages

 

Enriched with water and protein, a 250 ml glass of any soy beverage contains 2.125 g of vitamin D. It should be noted, however, that a natural soy beverage does not contain vitamin D.

 

In any case, nothing is simpler than a 10-to-15-minute daily sun exposure, because the diet only partly compensates for the lack of vitamin D.

 

Fasting in Diabetes

 

Those who are fasting regularly or who eat according to the rules of intermittent fasting experience many health benefits. Fasting can protect the brain from dementia, reduce breast cancer risk, and - as a new study shows - can also reverse diabetes. If the pancreas is repeatedly stimulated, the cells of the pancreas can be reprogrammed so that they can then form insulin again. Of course, certain fasting rules have to be monitored in diabetes in order to keep the blood glucose level up.

 

Fasting Has a Beneficial Effect on Diabetes

 

In a study with human pancreatic cell carcinoma cells, researchers at the University of Southern California (USC) discovered in February 2017 that a diet with regular fasting periods can have extremely beneficial effects on diabetes. Fasting helps stabilize the blood glucose levels and can also trigger the formation of new pancreatic cells. The new pancreatic cells then replace the old non-functional pancreatic cells - indicating a healing effect of fasting on diabetic patients.

 

 

Fasting Helps With Diabetes Type 1 or 2

 

In type 1 diabetes and in the late stage of type 2 diabetes, the pancreas loses more and more of its insulin-producing cells (beta cells) - and the instability of the blood glucose level increases.

 

The findings of Professor Valter Longo, head of the Longevity Institute of the USC Leonard Davis School of Gerontology in California, show that a diet with recurring fasting periods increases the number of insulin-producing beta cells in the pancreas after a short time and promotes insulin secretion for both type 1 diabetes and for type 2 diabetes. After this regimen diabetes symptoms had been improved in both types of diabetic patients.

 

When intermittent fasting is practiced again and again between phases of a normal diet, those pancreatic cells that can no longer produce insulin suddenly change back into insulin-producing cells, says Longo. This way, mice that are in a late stage of diabetes (type 1 or type 2) could be healed. It was also possible in human pancreatic cell cultures to reactivate the inactive pancreatic cells of type 1 patients via fasting to functional cells.

 

Fasting appears to be activated in the cell genes, which are normally active only during the embryonic period, ie when the pancreas develops. These genes provide for the formation of a certain protein. It is called neurogenin-3 and is abbreviated with Ngn3 - and precisely this protein is clearly a key substance that initiates the formation of new insulin-producing beta cells.

 

Five Days of Fasting Per Month Could Be Enough to Cure Diabetes

 

Professor Longo is currently planning the first clinical trials with the fasting method. He is sure that one day diabetics will be officially recommended by their doctors for fasting regimens, for example five days a month, and this can lead to healthy insulin formation and a balanced blood glucose level.

 

Diabetics Fasting Must Be Aided by Your Doctor

 

If you are a diabetic and want to try the fasting regimen, Professor Longo recommends that you discuss with your diabetologist or better with a fasting doctor. Let yourself be accompanied and advised during the fasting. After all, your blood glucose levels have to be closely checked during this time and your medication must be adapted accordingly.

 

Fasting is Helpful Even In Multiple Sclerosis

 

The study by Professor Longo was published in the journal Cell on February 23, 2017, and is the last of a series of studies dealing with the health benefits of fasting, particularly intermittent fasting.

 

These results showed that the described form of the fast can not only be highly recommended for diabetes, but also for the cardiovascular system, as an excellent anti-aging treatment, as well as cancer prevention and even in autoimmune diseases such as multiple sclerosis.

 

As everybody is different, do consult your doctor before fasting.

Eye Gymnastics: 9 Easy Exercises to Protect Your Eyesight

 

Eye fatigue, headache, loss of sight, it's time to be alarmed! Our eyes are more and more in demand and tired by the screens. To keep them fit on a daily basis, it is important to maintain your vision through a few simple exercises of eye gymnastics.

 

1.    Blink

 

It is the simplest, but also the most essential exercise to protect your sight when in front of a screen. When a luminous point is fixed, there is a tendency to lessen the blinking of the eyelids, which tires the eyes. To moisten them, every quarter of an hour, blink intensely for a minute. You will feel much better quickly.

 

 

2.    Close your eyes

 

It is important to rest your eyes when they are too close to a screen. Close your eyes and place your palms on your eyelids to block the light. Your hands allow you to achieve complete darkness and recharge your eyes with their heat. Consider deep breathing during this one-to-two minute rest session. If you are suffering from a migraine, close your eyes and lean backwards with your head against the back of your chair.

 

3.    Move your eyes

 

When looking at the screen, eyes quickly get tired. Regular breaks and a little eye gymnastics are essential. This exercise is easy to do when you have little time. Look in front of you and make circles clockwise with your eyes. Perform the same movement in reverse. This way, you maintain your visual acuity and you strengthen your eye muscles.

 

4.    Do the pencil exercise

 

After hours of work in front of the screen, this exercise is ideal to strengthen your eye muscles. Ophthalmologists sometimes use it during check-ups to test the vision of their patient. With one hand, stretch a pencil at the level of your eyes, but at an arm's length. Without ever taking your eyes off the pencil, bring it closer to your nose and, then, move it away. Lift it up and lower it in turn. Repeat these movements several times. It is an excellent gymnastics for the eyes.

 

5.    Do the sign of infinity exercise

 

Also called "lying eight," this exercise is a more elaborate variant of the preceding one. Draw the infinity sign in the air with your thumb starting from the center and proceeding from top to bottom. Follow your finger with your eyes to soften your eye muscles and improve your peripheral vision. Repeat the exercise three times.

 

6.    Follow the blank spaces of a page

 

Do you spend hours reading intensively to the point that your eyes are coming out of your head? This exercise can help you improve your reading skills. Fix your gaze on a page of text, but, instead of focusing on the black text lines, follow the blank spaces. This is effective for taking a break from reading without losing concentration.

 

7.    Massage your eyes

 

Most headaches are due to eye strain. Turn off your screen for a few moments to offer yourself a small eye massage session. Place the tip of your index finger on your temples and perform slow circles for thirty seconds. Then, rub your eyes circularly with your fingertips following the contours of an imaginary mask. Finish by pinching the edge of your nose. These movements will make it possible to improve the circulation at the level of your eyes, but also to relax the frontal muscles.

 

8.    Do eye acupuncture

 

It is possible to relieve visual fatigue and relax your cervicals through some acupuncture points, and it's so easy you can do it yourself. With your right hand resting on your navel, press the pulp of your left thumb over your sternum and perform a circular massage for 30 seconds. At the same time, move your eyes from right to left and up and down. This exercise will relax you and increase your concentration abilities.

 

9.    Do eye yoga

 

Some yoga postures can help you improve your vision. For this exercise, you must be standing and have sufficient space to move. With your legs more apart than your shoulders, and knees flexed, stretch your arms in all directions, alternately following the movements of both hands. Not only do these movements allow you to relax your body, but they improve your peripheral vision. You also become aware of the space around you, which teaches you to better deal with spatial indications.

Diabetes Through Antipsychotics

 

The diabetes risk of children and adolescents treated with antipsychotics is nearly three times as high as in minors who are not treated with drugs, according to a Danish long-term study of approximately 50,000 young psychiatric patients. Antipsychotics are psychopharmaceuticals used in autism, depression, ADHD, anxiety and sleep disorders. Girls are at a higher risk of developing type II diabetes due to the use of antipsychotics.

 

Psychopharmaceuticals in Childhood

 

More and more children and adolescents are diagnosed with a type of mental illness. In most cases, the treating physicians do not wait long before prescribing strong drugs, such as antipsychotics, a subgroup of psychopharmaceuticals, even though the focus in the treatment of mental illness should initially be on a non-drug therapy.

 

 

If the patients are treated only with drugs (antipsychotics), this leads to a suppression of the symptoms, but not to a remedy of the cause. For example, sufferers are often dependent on medicines for their whole lives and suffer from their strong side effects sooner or later.

 

Increased blood fat levels and movement disorders are the most common side effects of the drugs mentioned.

 

In addition, it has been shown in adults that psychopharmaceuticals are not only increasing in the frequency of use, but also lead to an increased risk for Diabetes Type II. Corresponding data for underage patients was not available until recently, but this has now changed due to the present study.

 

Antipsychotics Promote Diabetes

 

Psychiatrist Dr. Rene Ernst Nielsen from the Danish Aalborg University Hospital collected the data for a total of 48,299 children and adolescents who were treated in a psychiatric institution in Denmark between 1999 and 2010.

 

The aim was to determine whether antipsychotic drugs could increase the risk of diabetes among 18-year-olds.

 

The analysis of the data showed that 7,253 of the study participants received antipsychotics during their treatment in psychiatry. From this group, 52 patients were affected by diabetes, with a risk of 0.72 percent.

 

41,046 participants were treated non-medically. Their diabetes risk was only 0.27 percent.

 

Thus, the intake of antipsychotics increased the risk of diabetes among the students almost three times.

 

Dr. Nielsen and his colleagues also noted that the gender and the age of the treated adolescents were also of importance.

 

Girls had a higher risk of diabetes than boys. The older the adolescents when taking antipsychotics for the first time, the higher their risk of developing diabetes.

 

These results are all the more alarming when one considers that children and adolescents who are actually suffering from a psychosis are prescribed antipsychotics by their doctors.

 

Even in the case of symptoms for which antipsychotics are not even recommended, such as ADHD, anxiety or sleep disorders, these strong psychopharmaceuticals are often prescribed.

 

The Danish scientists recommend treating mental disorders with minors in as many ways possible, in order to prevent prescription drugs.

 

Only when these methods fail should doctors prescribe psychopharmaceuticals - and only if the patients can be regularly examined for changes in blood tests or cardiovascular problems in order to keep the health risks as low as possible.

 

Avoid Medication

 

Behavioral disorders, especially ADHD, have become a popular phenomenon. The number of people affected increases so rapidly that one is now asking whether appropriate diagnoses are not made too quickly and arbitrarily.

 

This can have serious consequences since these disorders are now treated with strong drugs such as antipsychotics in most cases.

 

Children and adolescents should be first assigned to alternative treats to medication. The most important alternatives are, of course, psychotherapy or behavioral therapy.

12 Myths About Sleeping, Busted

 

Sleep should take at least 8 hours a day. Previously, there were completely different norms, but they were destroyed by the results of recent research in this area. There are still some myths about sleep that need to be busted and, in this article, we'll look at 12 of them.

 

Myth 1. Sleep is just for rest

 

Almost everyone can tell you that sleep is needed for a person to rest. Actually, this is not true. There are people in the world who almost do not sleep at all, while remaining clear-minded and not dying of exhaustion. Of course, during sleep, a person gets a chance to relax. But this is not the main function of this state.

 

In fact, the consciousness of a person does not rest at all during sleep. Your brain works at night as well. Perhaps even more. To effectively optimize the information received in a day, mammals, birds and even reptiles need to turn off thinking for a certain period. This is very important for the survival process. It was for this purpose that evolution came up with such protective mechanisms such as dreams. The basic flow of information received per day during sleep is distributed to the right cells. And the information itself passes from short-term to permanent memory.

 

Myth 2. Sleep until midnight is more valuable

 

In fact, it all depends on how your biological clock is set up. Forcing yourself to sleep at the wrong time will result in violating the natural rhythms of your body.

 

Myth 3. Sleeping pills help you sleep better

 

Sleeping pills will help you fall asleep, but this type of rest is of poor quality. This approach is justified only in cases when it is absolutely necessary. In all other situations, try to avoid the use of pharmaceutical drugs designed to combat insomnia.

 

Myth 4. Do not allow yourself to take a nap during the day

 

Such breaks are really capable of creating problems only for those suffering from insomnia. In all other cases, a short nap is very valuable for intellectual work.

 

Myth 5. Drowsiness is the sign of a decline of strength

 

In fact, drowsiness is not a sign of weakness, poor health, laziness or lack of cheerfulness. However, if you need a short rest, try to take a nap. This will help to dramatically increase your productivity in the second half of the day.

 

Myth 6. People who sleep less live longer

 

As early as 2002, studies were conducted that led to conclusions that the short duration of sleep directly contributes to the longevity of one's life. Subsequent research has shown that it is necessary to adhere to the natural number of hours of sleep. It is important to realize that too long a dream also does not benefit your health.

 

Myth 7. The alarm clock can help regulate your rhythm of sleep

 

An alarm clock can help you stick to a certain plan and routine. But it cannot create a healthy rhythm of life for your body. The only right and tested way to achieving a healthy rhythm of sleep is to go to sleep only when you feel really tired. And wake up without external interference.

 

Myth 8. Working at night is harmful

 

It's not about the work at night itself, but about the frequent change in your body's biorhythm. The problem is not that a person needs to stay awake during the night. It's about balance. If you were awake at night, you should sleep the next day. In turn, many night workers try to find more free time. And this leads to a completely different duration of wakefulness.

 

Myth 9. Going to sleep every day at the same time is useful

 

Many experts recommend going to bed at the same time each day. In fact, a regular rhythm is a form of chronotherapy recommended for many problems with daily rhythms. However, for a multitude of people suffering from various ailments, this can be simply impossible and attempts to do so end in stress and insomnia, which are definitely not good.

 

Myth 10. Sleep requires silence and darkness

 

Most often, doctors make these recommendations to those who suffer from insomnia.

Silence and darkness can really help in the process of falling asleep. They can also contribute to the preservation of sleep, protecting against the effects of external stimuli. However, this is not so important. The most important factor that helps falling asleep is good health and a natural daily rhythm. People who go to bed in accordance with their natural rhythm usually sleep well even in bright sunshine. They can also demonstrate excellent tolerance to different external sounds.

 

Myth 11. Magnesium, folic acid and other supplements can help you sleep better

 

Nutrients are necessary to be healthy and, also, to sleep well. However, their exact number does not play an important role in solving sleep problems. Vitamins can help if you have a deficit of them, but the vast majority of sleep problems in society comes from neglecting your daily rhythm. As for eating, stick to your standard diet. That should be enough.

 

Myth 12. It is better to wake up with the sun

 

It is actually best to wake up at a time when your body decides that it has already rested. If you do not have the habit of getting up at 4 am, trying to do so with the help of an alarm clock can lead to irritability.

7 Tips to Eat Less and Lose Weight Faster

 

Food cravings make life difficult - just when we have planned to lose weight, we seem to feel the urge to take a look at the fridge. In simple activities, we place some snacks before us, and bang - the chips bag is suddenly empty. Time for a little self-control!

 

If you want to take food more consciously and, thereby, lose weight, you should learn to curb your appetite and eat less. This does not mean that you are going to suffer from feeling hungry, but that you will simply change small habits in your everyday life. With the next 7 tips, it won't be so hard to eat less.

 

1.    Do not go shopping hungry

 

You have heard this tip many times because it makes sense. In a hungry state, our body thirsts for all things that are tasty and, unfortunately, this is not limited to our favorite biscuits or vegetables. So just go to the supermarket to get only the most needed items (best with a shopping list).

 

2.    Eat smaller portions

 

If there is a lot of food on our plate, we feel compelled to eat everything, especially when it is particularly delicious. In order to eat less, you only have to get smaller portions - try not to cheat!

 

3.    Do not eat in front of the TV

 

Even as children, mom often left us with a delicious snack in front of the TV, and, as adults, we continue this tradition. It is so convenient to watch your favorite series with food on your lap. Unfortunately, this is a mistake, because, when we eat in front of the TV, our brain focuses mainly on what we see and hardly perceives what we eat. The sensation of saturation occurs much later. So, when you eat, concentrate on your meal only.

 

4.    Eat more fiber

 

Foods with a lot of dietary fiber do not only fill you up faster, but are also good for digestion. Nuts, whole-grain products or legumes are good snacks, just like fruits and vegetables, in order to combat the heat of starvation and, thus, to eat less. However, be careful not to overdo it with these foods, because, otherwise, constipation may occur.

 

5.    Avoid all-you-can-eat buffets

 

This tip is self-explanatory. Fully packed tables, which present us with endlessly many delicious dishes definitely looks so tempting. Although such buffets can save money, they are not at all useful for our purposes.

 

6.    Avoid food containing flavor enhancers

 

Products that contain flavor enhancers such as glutamate (E 621) or inosinate (E 630) stimulate the appetite a lot. That's why we want to keep eating. So, when shopping, do not buy products where taste enhancers are listed in the ingredients list.

 

7.    Chew more consciously

 

Do not cut your food down, but chew it more intensely and slower. By soaking the food with enough saliva, you can ensure good digestion, and the nutrients will be absorbed more easily. In addition, a feeling of saturation becomes faster and you eat less - faster weight loss guaranteed.

 

With a little discipline, you can easily change your eating and shopping habits. Eating less and more deliberately, that is what matters. This way, you can definitely lose weight without having to give up too much.

6 Tips to Avoid Bloating

There are days when we feel uncomfortable with our body. It seems that we have increased a few more measurements, especially around the belly, which looks swollen. The reasons can be diverse, like retention of liquids or gases, among others. If you feel this is the case for you, you may find the solution in some of the 6 tricks to avoid bloating that we have for you.

 

1.     Avoid bread and confectionery sweets

 

Carbohydrates such as white bread, rice, cookies, as well as cakes and other sweets contain gluten and yeast, which cause digestion to become slow and make you feel heavy. It is best to eat baked pastry moderately and occasionally. In addition, cakes contain large amounts of sugars and fats, which makes them doubly bad: in fact, you are gaining weight and, in addition, feel that your belly's swelling while you eat them.

 

2.     Sleep enough and avoid constipation

 

During your nocturnal rest, your bowel functions normalize. That is why it is important to rest for 8 hours, since many times the constipation is caused by stress, which is released when we sleep. Sleep well, free yourself from constipation, and this will result in less swelling.

 

3.     Do not "swallow air" and say goodbye to chewing gum

 

In addition to your high sugar level that will make you gain weight, chewing gum or sucking candies will fill you with gas. The same goes for drinking sorbet or eating fast. These habits cause swelling. Better to put them aside and feel comfortable without unnecessary swellings.

 

4.     Drink plenty of water and avoid fluid retention

 

Water cleanses your body and helps balance hormones that are not working well and cause fluid retention, which often makes us feel bloated. In addition, drinking several glasses of water during the day will help detoxify your body and, indirectly, lose weight. Of course, do not drink too much water before bed or you will have to get up to go to the bathroom during the night.

 

5.     Avoid some condiments and other meals like...

 

Black pepper, nutmeg, tomato sauce, vinegar, mustard, onion and spicy sauces, as they increase stomach acid and generate the feeling that your food is coming back into your throat, as well as an uncomfortable swelling. On the other hand, consuming fiber is good, but it is also a double-edged sword, as it helps regulate intestinal transit and prevents abdominal swelling, yet ingesting large amounts can cause flatulence and an upset stomach. If you want to include fiber in your diet, do it moderately a few times until your body gets used to it. In addition, vegetables such as broccoli and cauliflower also generate gases that can make you feel bloated.

 

6.     Eat slowly and in small quantities

 

If your plates of food are large, in addition to overeating, it will take longer to digest the food. That is why it is best to eat in small quantities well distributed throughout the day, to help your stomach digest properly and without fuss. In addition, nutritionists recommend eating 5 times a day in order to have the feeling of satiety and not to munch on sweets or other snacks. The best thing about that is that you will avoid swelling and weight gain!

 

Remember that swelling is a symptom that something else is happening in your body. Whether it's a digestive problem, chronic constipation or weight problems, it's best to always go to the doctor to get a clear diagnosis and start treating the underlying problem.

6 Strange but Useful Natural Beauty Tips

Surely you once heard your grandmother saying that if your fingernails are weak, apply garlic to them. And yes, we know that you found it a bit disgusting! But sometimes, help comes from unexpected sources! And your grandmother was right, garlic is a great for toughening your nails. And there are other natural remedies that can help you a lot in your beauty routine, just like that one. In this article, you will discover 6 strange but very useful natural beauty tips.

 

1.    Mayonnaise, eggs and olive oil for better hair

 

It may not be the most pleasant thing in the world, but it works. Make a mask with two tablespoons of mayonnaise, two egg whites and a spoonful of oil, and apply it from the root to the tips. Let it sit for 20 minutes and rinse it. You will get super hydrated and nourished hair!

 

 

2.    Pickles and potatoes to deflate any swelling

 

Both cucumbers and potatoes have anti-inflammatory and healing properties. Cut the cucumber or potato into slices and apply it to the affected skin area, such as the eyelids after a bad night or long exposures to the sun. Now, if you get up every day with swollen eyelids and need much time to return to normal or don't do it at all, we recommend performing the facial lymphatic drainage massage, which will make the dark circles vanish, stimulating the tissues from within.

 

3.    Two cold spoons against dark circles

 

If you did not wake up completely or cried for hours, applying a little cold to the swollen areas will help. Whether on the eyelids or the forehead, cold temperatures have a great effect on inflammation and tension, and can reduce swelling well. Put two spoons in the refrigerator and leave them there for 15 minutes, then remove them and place them on any swollen area for 10 to 15 seconds with brief breaks, depending on how you can tolerate the sensation.

 

4.    Honey to balance the pH of your face

 

It is one of the easiest and most useful masks: combine 2 tablespoons of honey with lemon juice. Then apply the mixture on your face for 20 minutes. Your face will be moisturized, smooth, and the levels of grease under control. In addition to home treatments, you can also periodically perform a deep facial cleansing, which will remove dead cells and other harmful agents for your skin and leave it refreshed.

 

5.    Garlic and lemon to strengthen nails

 

Did you know that fortified enamels contain a component of garlic? You can create your own natural enamel: grind a clove of garlic powder and put it on your transparent enamel, apply it, and weak nails will be a thing of the past in a few weeks. Another way to achieve this goal is by rubbing a lemon cap over your nails every day.

 

6.    Coriander leaves and peppermint for bad breath

 

The leaves of these herbs facilitate digestion and are a great antibacterial. You can consume them as an infusion if you have digestive problems or use them as a mouthwash. You can even carry it in your bag. For this, you need 2 teaspoons of coriander and a cup of boiling water. Let it sit for at least 20 minutes and then store it in a jar. You can use the rinse after every meal. Of course, remember that if you have bad breath (halitosis), you are likely to have some digestive problems. The best thing to do will always be to visit your doctor and go to a specialized nutrition consultation to find out what foods may be causing discomfort in terms of your digestion.