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In order to properly recover after a workout, you need to follow a few rules.

  1. EAT NO SOONER THAN 30-40 MINUTES AFTER YOUR WORKOUT

Proper nutrition after sport helps your body to recover and not to put on weight. To do this properly, you need to eat no earlier than 30-40 minutes after vigorous exercise, because this is the time when your body uses fat deposits as food. This is very relevant especially if you are trying to lose weight.

  1. DRINK WATER

Water is the first thing to give your body after a workout. Water replenishes moisture loss and restores circulation. Choose water that is high in bicarbonate, which helps regulate your body’s PH. In case of profuse sweating, choose carbonated water rich in minerals (sodium, magnesium, potassium, etc.). After sports training, you can also drink vegetable broth, which is excellent for rehydrating the body and replenishing mineral reserves. Immediately after the workout avoid coffee, tea and alcohol, as they slow down the recovery phase.

  1. DO NOT EAT ANYTHING AFTER THE WORKOUT

You don’t have to eat everything after your workout. In addition to hydration, post-workout recovery requires dieting. It would be a shame to do such a great job, burn a lot of calories, and immediately get full. So forget about snacks that are not good for you, because they are often fatty, caloric and spontaneous. It is better to prepare a real recovery meal after exercise, but not earlier than 30-40 minutes after the workout.

  1. CHOOSE THE RIGHT SNACKS

What to choose as a snack after exercise? Among the foods that can compensate for the lack of nutrients and energy you can choose bananas, dried fruits, honey, cereal bars, fruit juices. Dried fruits are a great snack because their natural sugars are easily digested and replenish energy, as well as they contain minerals that are beneficial for muscle activity.

  1. FOCUS ON PROTEIN

No matter what type of fitness you do, consuming protein after a workout is essential for good muscle recovery. Muscles adapt by repairing muscle fibers thanks to the amino acids found in dietary proteins.

If you work out in the morning, opt for post-workout eggs and whole-grain bread. The yolk and protein of eggs are rich in protein and will rebuild your muscles. Bread will replenish your energy reserves. You can also eat a bowl of low-fat cereal with skim milk.

If you work out during the day, what can you eat for lunch or dinner after exercising? Fish! Preferably salmon, which is rich in protein and omega-3. It is good to combine it with brown rice and steamed vegetables to provide the body with healthy carbohydrates and B vitamins to help produce energy.

If you need a more in-depth consultation with our nutritionist, we can offer you a minimum examination at our medical center in Geneva and advice on diet, supplements and lifestyle.

 

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Zinc is a trace element, meaning it is found in the body only in trace amounts equivalent to about 2 g, of which 65% is accumulated in muscles and 20% in bones. It is present in all cells, including the adrenal glands, skin, parts of the brain, pancreas, eye membranes, prostate and sperm.

Zinc is important for growth, the immune system, neurological and reproductive functions. It is required for more than 100 vital enzymatic processes in the body. It is involved in DNA, RNA and protein synthesis, immune processes, wound healing, reproduction and growth. Zinc plays a role in mood changes, learning processes, vision, taste and smell. It is involved in blood clotting, thyroid hormone function and insulin metabolism.

Sources of zinc in food

In general, the body absorbs from 15 to 40 percent of zinc in food. The greatest amount of zinc is found in oysters. Meat, various nuts, legumes and whole grains also contain large amounts of zinc.

Zinc deficiency

The body requires very low levels of zinc, but it is nevertheless very necessary. Mild zinc deficiency is prevalent in modern society. In women, adolescents, children and the elderly, intake of this micronutrient is often below the daily minimum due to poor eating habits.

Pregnant women with colds, the flu, or other infections can have decreased zinc levels, which can pose a risk to the fetus.

Other factors also play a role in decreasing zinc levels in foods, including modern farming practices that deplete zinc reserves in the soil and grain refining.

Because the best sources of zinc are animal products, vegetarians need to pay special attention to consuming enough of this micronutrient from whole grains, legumes, nuts and seeds.

Alcoholics, diabetics, and people with kidney or digestive system problems (Crohn’s disease) are at greater risk of zinc deficiency. People with HIV are often deficient in zinc.

Zinc deficiency can lead to decreased immune function (frequent infections and poorly healing wounds), stunted growth, decreased sense of smell and taste, male fertility, dermatitis, diarrhea, depression, weight loss, irritability and apathy.

Runny nose

Zinc reduces the duration and severity of a runny nose, provided it is given within 24 hours of the onset of symptoms. In addition, if taken as a preventative for at least 5 months, it will reduce the frequency of colds and the amount of antibiotics prescribed to children. However, the longer-term effects of this consumption of zinc by a growing child are unknown.

Some researchers believe that zinc-supplemented lozenges are ineffective because of the sweetener used to mask the metallic taste of zinc, because a number of sweeteners suppress the antiviral effects of zinc. Therefore, zinc is better taken in the form of tablets or syrup.

Acne

Zinc gluconate, taken for 3 months, has been shown in studies to be effective against acne. However, an oral antibiotic (minocycline in this study) was significantly more effective in reducing lesions in 63.4% of participants.

The normal heart rate depends on age.

A newborn baby has a normal heart rate of about 120 beats per minute. The fetal heart rate on ultrasound even exceeds 150 beats per minute;

In a baby, it may be physiologically higher than 100;

An adult’s resting heart rate is between 60 and 100. Health and lifestyle affect the heart rate:

A person with a sedentary lifestyle has a resting heart rate of about 80 or more.

An adult with an active lifestyle usually has a resting heart rate of about 60 beats per minute.

When the heart rate is below 60, we are talking about bradycardia, and if at rest the heart beats above 100 beats per minute, we are talking about tachycardia.

Normally, the pulse should be regular. If it is irregular, however, it may indicate various pathologies.

How is the heart rate regulated?

The autonomic nervous system regulates the heart rate. It sends messages to the heart through the sympathetic nervous system (which speeds up the heart) and the parasympathetic nervous system (which slows down the heart).

Therefore, the heart rate will be determined by which system prevails. In a healthy person, the sympathetic system usually dominates during the day, from the moment of awakening, then under the influence of physical activity and emotions it may also speed up. At night, the parasympathetic system predominates, so the rate of beats per minute during sleep may decrease to 30 beats per minute, which explains why we may feel dizzy if we get up sharply at night or after waking up. Constant heart rate variability is a sign of a healthy heart. These rhythm changes prove that the heart is capable of adapting to stress.

If the heart rate is below 60 beats per minute.

Some people are genetically predisposed to a slower-than-normal heart rate. In addition to this, intense exercise explains the low heart rate. For example, a marathon runner may have a resting heart rate of about 40, and this is not a cause for concern. This allows the heart to have more room to accelerate during intense exertion. This bradycardia is not symptomatic.

However, a low heart rate is not always a sign of good health, especially if it is accompanied by symptoms (malaise, shortness of breath on exertion).

 

A person over 75 years of age with a heart rate below 60 may have an aging electrical circuit in the heart. This may require a pacemaker to be implanted to prevent an attack or syncope (unless the cause of the decreased heart rate is due to medication).

Thyroid problems

The thyroid gland secretes hormones that also affect the heart rate, resulting in a slower heart rate in the case of hypothyroidism or faster in the case of hyperthyroidism, even in young people.

Some people may experience a sudden acceleration of the heart rate when stressed, followed by an exaggerated slowing or even stopping for a few seconds, resulting in fainting or syncope. This phenomenon is known as vagal or reflex syncope.

Effect of medications

Some patients with coronary heart disease, heart failure, or hypertension may be prescribed medications to slow the heart rate, such as beta-blockers and calcium channel blockers to slow the heart rate or to lower blood pressure.

Potassium deficiency

Potassium deficiency, or hypokalemia, can lead to arrhythmias with an increased heart rate.

A heart rate above 100 is not a sign of good health. It is often a sign of a sedentary lifestyle or an underlying medical condition. When the body adapts poorly to exercise, we speak of dysautonomia, that is, the autonomic nervous system poorly regulates the heart rate and the sympathetic nervous system consistently predominates.

Obesity

Obesity may also be the cause of increased heart rate.

Anemia

When a person is anemic, his hemoglobin level is low. In order to properly saturate the organs with oxygen, the heart must compensate by increasing the heart rate.

Heart disease

Heart rhythm disturbances may be related to heart disease. A cardiac examination should be performed. Any cardiac pathology can cause tachycardia.

Pulmonary embolism

If there is sudden pain in the chest with palpitations and shortness of breath, a pulmonary embolism can be suspected, depending on the situation, as a blood clot blocking one or more of the pulmonary arteries carrying oxygen-rich blood from the heart to the lungs, resulting in hypoxia. As a result, the heart compensates with a rapid heartbeat.

Dehydration or blood loss

In dehydration or in response to acute hemorrhage, the heart rate increases to provide sufficient organ perfusion.

Psychotropic drugs, medications, and tonics

Alcohol, coffee, cigarettes, and antidepressants increase heart rate.

High temperatures

High temperatures may cause tachycardia. This is the body’s normal reaction to an infection.

Get a cardiology checkup at the Health and Prevention Center in Geneva

According to various scientific studies, zinc can help strengthen the weakened immune system of the elderly. Zinc is a micronutrient whose concentration in our bodies decreases with age. Zinc deficiency is a problem that affects many older people.

Zinc is a trace element, i.e. a mineral salt, present in the body only in trace amounts, about 2-2.5g, of which 65% is in muscles and 20% in bones. It is present in all cells, including the adrenal glands, skin, parts of the brain, pancreas, eye membranes, prostate and sperm.

Zinc plays an important role in growth, immune system function, neurological and reproductive functions, protection against cell aging, maintenance of skin, nails and hair quality, etc. It is required for more than 200 vital enzymatic processes. Zinc is involved in DNA, RNA and protein synthesis, immune and wound healing processes, fetal growth and development during pregnancy. It plays a role in mood modulation, vision, taste and smell. It is involved in blood clotting, thyroid hormone function, insulin metabolism, and a critical role in cellular metabolism.

In most physiological situations, a healthy and varied diet can compensate for the daily requirement of zinc. However, some situations can lead to a deficiency, so it is helpful to know the level of zinc in our bodies.

Zinc deficiency

The body needs very little zinc, but it is essential.  In general, the body absorbs between 15% and 40% of the zinc in food.  In women, adolescents, children and the elderly, intake is often below the daily minimum due to poor eating habits. Especially in pregnant women, where a cold, flu or other infection can lower zinc levels in the body, which can be dangerous to the fetus. Other factors also play a role in decreasing zinc levels in foods, including modern farming practices that deplete zinc reserves in the soil.

Alcoholics, diabetics, people with kidney or digestive diseases (Crohn’s disease), and HIV positive patients are at greater risk for zinc deficiency.

Zinc deficiency leads to decreased immune defenses (frequent infections and poorly healing wounds), stunted growth, impaired sense of smell and taste, decreased male fertility, dermatitis, diarrhea, depression, weight loss, irritability and apathy.

Zinc is of interest to many researchers. Here are some of the areas investigated.

Cardiovascular disease.

Published in May 2004, data from a scientific study suggests that zinc supplementation reduces mortality from cardiovascular disease.

Oxidative stress.

Oxidative stress is thought to play a role in aging. A daily dose of 45 mg of zinc for 1 year had a positive effect on markers of oxidative stress.

Macular degeneration.

In a large American study, taking 80 mg of zinc daily for 6 years showed a 25% reduction in the risk of progressive macular degeneration. The same amount of zinc along with 500 mg of vitamin C, 400 IU of vitamin E, and 15 mg of beta-carotene produced the same results.

! It should be noted that macular degeneration requires medical diagnosis and monitoring, and that this dosage of zinc far exceeds maximum intake.

 

The following medications may reduce zinc levels in the body:

-anticonvulsants;

-some vasodilators ;

-Oral contraceptives;

-hormone replacement therapy;

-thiazide class diuretics;

-chelating agents such as penicillamine or DTPA;

-antacids.

There should be an interval of 2 hours between taking zinc supplements and the following drugs: antacids, fluoroquinolone antibiotics, and tetracyclines.

Consult your doctor before taking zinc supplements.

Zinc for our skin

Zinc is involved in the production of collagen. Collagen is a protein in the structure of the skin that keeps it supple and elastic and prevents sagging of tissues.

Because of its antioxidant activity, zinc can play a role in protecting the skin from aging.

Collagen is also involved in wound healing. This is why zinc indirectly helps speed up the healing process.

Zinc intake can help in the treatment of moderate acne. The reason zinc is believed to be active is because of its anti-inflammatory properties for the skin and its regulating effect on the sebaceous glands. Therefore, there are zinc-based medications or supplements available to treat acne.

Psoriasis

Zinc, in addition to conventional treatments, can also be effective for patients suffering from psoriasis. This is a skin disease associated with excessive and too rapid renewal of epidermal cells.

Zinc-rich foods:

Oysters, seafood, red meat, pork, poultry, eggs, wheat germ, nuts, legumes, soybeans and whole grains, cocoa, egg yolks, pumpkin seeds, oily fish, lentils.

The best sources of zinc are animal products, so vegetarians should consider how to ensure adequate intake of this trace element through whole grains, legumes, nuts and seeds.

We can make up for zinc deficiencies with food or supplements.

Note that zinc absorption on an empty stomach is higher than with meals.

Taking care of your skin is very important to keep it healthy and looking younger than your age, to relieve irritation and inflammation, acne, etc.

Daily washings, using skin care products, as well as after shaving, sunscreen, etc.  But there’s more to skincare than all of the above. A proper daily routine is essential if you want to look good and feel vibrant and young.

You won’t need too much time to take care of your skin. Get yourself into good habits, and they can make a big difference.

You don’t have to spontaneously fill your bathroom with beauty products. It’s better to understand what your skin needs and how you can apply it to your advantage.

Skin care tips :

– Use one cleanser for your face

One good facial cleanser that does not contain harmful parabens or sulfates is enough. It is important that the cleanser removes impurities well, but is not too harsh on the skin, otherwise it can dry out and damage the skin.

It is advisable to use a cleanser twice a day: in the morning to remove grease accumulated during sleep, and before going to bed to remove all makeup and dust. This prevents dull skin, alleviates acne problems and helps skin care products absorb better.

Exfoliate/scrub 1-2 times a week

Choose a mild scrub, and apply it with your fingertips to your face in a circular motion, avoiding the eye area. Rinse off with water.

Observe the recommended frequency of use.

Facial toner

Applying a tonic to your skin will prepare it for absorbing the rest of your care products more effectively. A good toner hydrates and restores your skin’s pH, stimulates its defenses and reduces the size of pores. Apply the toner with a cotton pad and let it soak in. Then you can apply the following skin care products.

Face Serum

A facial serum is a formula of active ingredients in very high concentration, it penetrates into the deepest layers of the skin. Serums come in revitalizing, brightening, moisturizing, and rejuvenating formulas. Serum application is not necessary for young skin, but it is very effective for mature skin. Apply 3-5 drops of the serum in a thin layer all over your face and neck.

Moisturizing

Using moisturizer is essential to keep your skin looking young and healthy for longer, but hydration should not only be on the outside, it is also important to drink enough water throughout the day.  Baths and saunas and steam baths are very good for your skin. No anti-aging treatment will work if your skin is poorly moisturized.

Know what your skin type is and what your skin needs

Not everyone’s skin is the same, so not all products will be suitable for your skin type. If you really want to look better, not have excess grease, blackheads or acne on your skin, or conversely very dry and irritated skin, then you need to know what your skin type is and what will really help it. Then you can choose the best moisturizer, sunscreen and cleanser.

Get a good night’s sleep

It is essential that your skin is rested and able to recover during the night.

Protect your skin from the sun

In the long run, the sun is a major factor in skin aging. Always use protective products with an SPF factor to go outdoors.

Food, in addition to nourishing us physically, is part of our emotional regulation. This aspect becomes especially important in times of pandemics or some other forced restrictions. This is why many people, especially those with the habit of “stress eating” have increased their weight during the pandemic crisis.

The foods available to us at home, in schools, grocery stores and restaurants, as well as the influence of food advertising, greatly influence our choices and make healthy eating difficult for many of us. An increasing number of foods high in calories, fat, sodium and sugar are available to us in a variety of settings, a constant stream of commercial messages and advertising recommendations that cause us to have primal cravings for sweets, salty and fatty foods. All of this undermines our ability to make healthy choices.

In addition, the constant stream of shifting and often contradictory messages confuses us about what we should and shouldn’t eat. Billions of dollars are spent marketing foods that are high in calories, fat, sodium and sugar. In fact, 80% of advertised foods fall into this category.

How do you reconsider your eating habits and change them to healthier ones? Here are 4 simple ways.

  1. DON’T TRY TO DRASTICALLY AND DRAMATICALLY CHANGE YOUR HABITS

Trying to make a number of changes at once most often leads to the fact that they become difficult to maintain, there is resistance and disruption.

Radical diets that completely eliminate groups of products are not recommended. Nutrition should be a way of life, and benefit the body.  Lifestyle does not involve counting the number of carbohydrates consumed daily, nor does it involve completely eliminating an entire food group (such as fats, as in the Dukan diet, or carbohydrates, as in the keto diet). The Mediterranean diet is a way of life, but the keto diet is not!

  1. PLAN YOUR MEALS

Planned meals tend to be healthier than meals that are grabbed without much thought.  It’s about planning the food you’re going to eat throughout the day, not relying on yourself to make spontaneous bad decisions. You should start by revising cookies, candy, and anything else you can get a quick bite to eat. One of the reasons we snack all the time is that food is too available. Eliminating these triggers and not bringing things into the house that you don’t want to eat gives you the opportunity to eat right. Buy and bring only healthy foods into the house.

This is the easiest way to avoid the breakdowns that make you feel guilty every time you reach for a candy bar or chips.

Eat a variety of foods. Variety is good for your health. We often tend to cook the same recipes and eat the same fruits and vegetables. Try new foods, cook with new recipes.

  1. REDUCE YOUR INTAKE OF ADDED SUGAR

Sugar is hidden in many foods, even those that taste salty. The World Health Organization recommends limiting added sugar intake to 50g per day, the equivalent of 12 teaspoons. Although it seems like a large figure, it’s also easy to exceed it. Caloric beverages are also the most common culprit of spontaneous caloric overconsumption. These include sugary drinks, alcohol, sodas, lattes, etc.  By limiting your intake of processed foods, baking your own biscuits and muffins, and reducing the number of calorie-dense drinks, you can reduce your sugar intake.

  1. BREAK THE HABIT OF SNACKING, ESPECIALLY IN THE EVENINGS

If you snack without feeling hungry, while watching TV, you are probably not focused on food. Try to eat or even snack only when you are really hungry. Try to reconnect with the physiological signals of hunger and satiety.

You don’t have to give up snacking completely, but leave yourself only two snacks a day when your energy is low, for example, and eat good, fiber-rich foods.

Even night time snacking is okay if you are really hungry, but many people eat at night out of habit rather than physiological hunger. Before you settle down to watch your favorite show, ask yourself, do I really want to eat those chips or cookies, or is it because a well-deserved rest involves a snack? Food, especially sweet and greasy food, is soothing and peaceful. Try drinking apple cinnamon tea or a glass of warm milk instead.

Winter often puts extra strain on our bodies. A moderate cleanse can be good for our health. How do you detox your body to improve your well-being with the arrival of spring?

Detox helps rid the body of toxins accumulated due to poor diet and environmental factors. In winter, we tend to eat more (and this is not always a healthy food), and move less. As a result, toxins accumulate in the body. This is mainly a residue of chemicals – pesticides contained in our food.

Detox aims to stimulate the liver and kidneys to eliminate toxins.

Thus, detox helps get rid of chronic fatigue syndrome, reduce nervousness, improve skin, and sleep. Plus a balanced diet and physical activity also contribute to this.

In this article, we’ll talk about a balanced diet that will help provide an easy cleanse of the orzanism. If you add lymphatic drainage massages and sports with it, you will achieve even more noticeable results.

Note that detox is not a diet. Its goal is not to lose weight.

 

How to perform a spring cleanse of the body with nutrition?

Give preference to light meals, fruits and vegetables with vitamin C content, steam cook vegetables, which allows you to preserve the vitamins and nutrients they contain without adding fat (broccoli, green beans, etc.), and add some draining and antioxidant foods such as black radishes, artichokes or lemons to your menu.

Avoid fatty meats and give preference to lean meats such as chicken or turkey to replenish animal proteins. For plant proteins, eat soy or tofu.

Avoid stimulants such as coffee, alcohol, and cigarettes. Eliminate or reduce your intake of refined sugars and animal fats that are too rich in saturated fatty acids.

Green tea or chicory are great alternatives to coffee because they are rich in antioxidants.

 

Black radish

Black radish stimulates the intestines and bile ducts, increasing bile secretion and therefore speeding up digestion. It has antioxidant properties. Black radish can even be eaten raw.

 

Artichoke

Artichoke contains inulin, a sugar found in plants. Once inulin enters the intestines, it is metabolized by the intestinal flora. It is a prebiotic that stimulates the development of beneficial bacteria in the intestinal flora, such as bifidobacteria. These bacteria help in the synthesis or absorption of a number of nutrients needed by the body. Artichoke activates the secretion of bile, which facilitates digestion.

 

Lemon

It is helpful to start the day with fresh lemon juice diluted in a cup of hot water. Lemon aids in digestion and helps flush out toxins more quickly. Lemon also has diuretic properties that stimulate the kidneys.

 

During detox, it is especially recommended to consume fruits and vegetables because they have antioxidant properties because of the phenolic compounds found in the plants, which can neutralize free radicals that damage cells by oxidizing them.

To reduce the loss of vitamins and nutrients contained in vegetables, it is recommended to steam them.

 

And as we said before, do not forget about physical activity, which is an integral part of the detox program.

During the detox, it is recommended to eliminate from your menu hard-to-digest foods, meat, coffee, chocolate, alcohol, spicy and fatty foods.

 

These were recommendations for a light spring cleanse that you can do at home.

We offer a deeper DETOX at our medical center in Geneva.

The DETOX program includes an examination and daily drips for purification of the liver, blood vessels of the brain, kidneys, nervous system and removal of heavy metals.

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Protein is essential for all people.

Twenty amino acids make up thousands of different proteins that perform many essential tasks in our bodies. Protein is part of every cell in the human body and helps the body to build and repair cells and tissues. They are a key component of muscles, bones, organs, hair, nails and skin.

 

The role of proteins in our body

There are three macronutrients most important to our bodies – proteins, fats and carbohydrates.

Protein is usually found in animal products. Plant sources of protein include nuts, legumes, and some seaweeds. Knowing the basics of protein helps us manage our diet with healthy and beneficial protein foods.

Protein is found in almost every part of the body and tissues, bones and hair, and is necessary for building muscle mass.

Several thousand different proteins in our bodies play vital roles in many chemical reactions.

Proteins are made up of more than twenty basic amino acids. Our bodies produce amino acids in two different ways. Either from scratch or from other components.

Among these amino acids, there are nine essential ones: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, which must come from our diet.

Chains of amino acids are the building blocks of our body. They perform many functions, both structural and hormonal, as well as protecting our immune system.

There is no stock of proteins in the body. There is a process of renewing the supply of available amino acids, i.e., protein synthesis. Consuming dietary protein avoids deficiencies and ensures optimal protein quality by replenishing 20 amino acids.

It is useful to know: protein makes up about 15% of human body weight. Each gram of protein contains 4 calories, so it is recommended to get at least 0.8 g of protein per kilogram of body weight per day. Note that the figure listed is the minimum amount needed to stay healthy, not your personal daily norm. In addition, health experts advise a combination of animal and plant-based protein consumption.

When proteins are broken down in the body, they help build muscle mass, which in turn aids metabolism. They also help strengthen the “immune complex,” which is one of the immune system’s defense mechanisms.

Protein is involved in almost all types of biological reactions.

Digestive enzymes, hormones, receptors, ligands and immunoglobulins (the predominant type of antibody in human blood) are all different forms of protein.

In addition, proteins work in combination with other molecules, for example, they interact with fatty acid. In this way they create complex molecules that are important for the cell membrane (lipoproteins).

 

What are the benefits of protein?

Although protein intake is adequate in most industrialized countries, many studies show that a diet high in protein has significant benefits (when dieting for weight loss, for satiety effects, improved metabolism).

Most people already consume about 15% of their calories from protein, which is more than enough to avoid deficiency. However, in some cases, people benefit from consuming much more of it.

The three macronutrients – fats, carbohydrates and protein – affect our bodies in different ways.

Studies show that protein is by far the most nutritious. It helps us feel satiated while consuming less food.

This is partly because protein lowers levels of ghrelin, a digestive hormone that stimulates appetite. Protein also increases levels of peptide YY, a hormone that gives us a feeling of satiety for several hours.

The effect of protein on appetite can be powerful, and some studies show that increasing protein intake can lead to lower caloric intake without intentionally restricting food intake. Protein can also reduce cravings for snacks between meals.

It seems that to lose weight or belly fat, you might consider replacing some carbohydrates and fats with protein. For example, reduce your portion of potatoes or rice and add a few extra pieces of meat or fish.

One strategy for preventing excessive food cravings is to increase your protein intake.

One study of overweight people found that increasing the amount of protein by about 20 percent relative to minimum intake reduced food cravings by more than 50 percent and halved the desire for a snack at night. Other studies show that a high-protein breakfast can reduce cravings and late-night snacking.

Scientists suggest that this process is mediated by improved function of dopamine, a neurohormone (a chemical messenger produced by a neuron that acts hormone-like). Dopamine is involved in the pleasure process.

 

Increasing muscle mass and losing weight

Protein is the building block of your muscles and increases muscle mass and strength.

Therefore, eating enough protein helps maintain muscle mass and promotes muscle growth during sports and strength training.

So if you are physically active, you need to make sure that you are consuming enough protein.

Protein has a much higher heat effect than fats or carbohydrates. High protein intake has been proven to significantly speed up your metabolism and increase the number of calories burned.  A high-protein diet can burn more calories per day than a low-protein diet. A high protein intake can greatly increase your metabolism, helping you burn more calories throughout the day.

 

Reducing the risk of osteoporosis

There is a persistent myth that protein (mostly animal protein) is bad for your bones.

This belief is based on the fact that protein increases the acid load in the body, leading to calcium leaching from the bones to neutralize the acid.

However, most long-term studies show that protein, including animal protein, has great benefits for bone health.

People who consume more protein retain their bone mass better as they age and have a much lower risk of developing osteoporosis. This is especially important for women, as they are at higher risk of developing osteoporosis after menopause. Eating plenty of protein and an active lifestyle is a good way to prevent this.

 

Reducing blood pressure

Consuming a little more protein than the minimum normal has been shown in studies to lower blood pressure. In controlled studies, increased protein lowered systolic and diastolic blood pressure.

A high-protein diet has also been found to lower levels of LDL – bad cholesterol – and triglycerides (a class of lipids deposited into fat).

 

Reduced muscle deterioration in old age (sarcopenia)

One of the effects of aging is that our muscles gradually become weaker. Sarcopenia (muscle weakening) is one of the main causes of frailty, bone fractures and reduced quality of life in older people. Therefore, eating enough protein is one of the best ways to reduce age-related muscle deterioration.

It is also very important to stay physically active.

 

WHICH FOODS ARE RICH IN PROTEIN?

All foods from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds, are considered part of the protein group.

However, it is important to choose less fatty and diverse foods to optimize and balance the diet.

In addition to animal sources, there are several alternative sources of protein, including soybeans, legumes and whey. These are good options, and it all depends on your personal preferences.

You can book a consultation with our nutritionist to create a customized nutrition plan. You will need to have several tests done beforehand.

Make an appointment at contact@healthprevention.ch

Brain, muscles, cells… Sugar is essential for the proper functioning of our body. But be careful, too much sugar is dangerous, especially for diabetics.

There are two types of diabetes.

 

Type 1 is related to insufficient insulin secretion by the pancreas, while type 2 is caused by poor use of insulin by the body’s cells.

 

This pathology requires normalization of blood sugar levels to avoid complications. Therefore, patients must review their lifestyle by engaging in physical activity and following a healthy, balanced diet.

Diet is one of the key factors in managing type 2 diabetes. If this diet is not enough, these patients will have to take medication.

 

What is the role of insulin?

 

Insulin is one of the hormones that regulates blood sugar (glucose) levels. When sugar levels rise, as they do when we have just eaten, the pancreas releases insulin, which promotes the deposition of sugar in the muscles and liver. Without it, blood sugar levels would be too high. If blood sugar levels are too high, it can have serious negative effects on blood vessels.

 

Therefore, it is important to pay attention to the composition of your diet when you have high blood sugar.

 

Foods to avoid

 

People with type 2 diabetes should avoid skipping meals during the day. It is also recommended to avoid foods that increase the glycemic index.

 

These include :

  • sweets
  • alcohol
  • white bread
  • fried food
  • instant rice
  • mashed potatoes
  • fruit with a high sugar content (bananas, cherries, mangoes)

 

If you have type 2 diabetes, you should get all the necessary nutrients from your diet and make sure that your blood sugar levels do not rise too high. But you can’t give up sugar completely either, because the treatment you are taking (medication or injections) lowers your blood sugar levels.

 

What foods should I eat if I have type 2 diabetes?

 

– Oil crops

Walnuts, almonds or hazelnuts are rich in healthy fats. Eaten pure (without salt or cooking), they help reduce insulin resistance.

 

– Beet Juice

Beet juice helps lower blood glucose levels within 15 minutes.

 

– Lemon

Rich in vitamin C and antioxidants, lemon helps lower the glycemic index and regulate blood sugar levels in diabetics. It can be used in meals or herbal teas. It should be drunk squeezed without added sugar for greater effectiveness.

 

– Ginger

Daily consumption of ginger reduces insulin resistance.

 

– Spinach

According to scientific research, regular consumption of spinach or green leafy vegetables reduces the risk of developing type 2 diabetes by 14%. The antioxidant and magnesium content of these foods is thought to play a beneficial role in controlling blood sugar levels.

 

Avocados

Avocados are especially rich in good fats and soluble fiber. The latter are important in diabetics’ diets because they help regulate blood sugar levels.

If you are a type 2 diabetic, you can include avocados in your diet several times a week.

 

– Chili peppers

Chili increases insulin production by the pancreas.

 

– Garlic

Garlic contains compounds that help the liver regulate excess blood sugar.

 

– Onions

Onions contain quercetins (an antioxidant) and sulfur molecules that help lower blood sugar levels.

 

– Green Tea

Green tea contains epigallocatechin-3 gallate. This component plays an important role in reducing blood sugar spikes.

 

– Cinnamon

Have you tried adding a spoonful of cinnamon powder to your coffee? The result may surprise your palate. In addition to its strong taste, this spice has a number of benefits. It lowers blood glucose, lipid and cholesterol levels. It also has antioxidant properties.

 

– Peas

Fresh peas balance blood glucose levels due to the plant insulin they contain. Peas are especially effective after a meal when the blood sugar curve tends to rise.

 

-Oats

This fiber-rich cereal inhibits the rise in blood glucose levels. Oats can be eaten raw, as flakes, or cooked. In the form of flour or grains, the cereal can be used in sweet or savory dishes and as a thickener in soups, creams and smoothies. In other words, it can be used everywhere.

 

This list is far from exhaustive.

Anxiety can be a real obstacle in everyday life, especially when it becomes permanent. Anxiety limits daily activities and can complicate social relationships, both personal and professional. In particularly severe cases, anxiety disorder must be treated with medication.

We will leave clinical cases of anxiety to the specialists, but in our article we will give recommendations on nutrition to reduce anxiety and stress. Our diet does play a role in our mental well-being.

 

Nuts

Rich in iron and fiber, walnuts, almonds, and hazelnuts are an excellent source of energy due to their high magnesium content. Rich in Omega-3 fatty acids and vitamin E, they are good for our brain, and their phytosterol content helps fight bad cholesterol and keep our cardiovascular system healthy.

Brazil nuts have a special place among oilseeds because of their high content of selenium, an antioxidant trace element that improves mood, reduces inflammation and prevents cell damage. A handful of nuts a day (Brazil nuts, walnuts, cashews, etc.) can help reduce stress.

 

Fatty varieties of fish

Salmon, mackerel, sardines, trout and herring are rich in the fatty acid Omega-3, which plays a crucial role in the proper functioning of our cognitive function.

In addition, foods rich in Omega-3 contain alpha-linolenic acid, which provides the body with two essential fatty acids: eicosapentaenoic acid and docosahexaenoic acid. They regulate neurotransmitters, reduce inflammation, promote healthy brain function and reduce anxiety levels.

Current recommendations recommend consuming two servings of oily fish per week.

 

Eggs

Eggs are an excellent source of protein. And egg yolks are rich in vitamin D, which is thought to have a significant effect on mood.

Eggs also contain tryptophan, an amino acid involved in the production of serotonin. Serotonin, which is produced 95% in the gut, is a chemical neurotransmitter that helps regulate mood, sleep, memory and behavior. It improves brain function and relieves anxiety.

 

Pumpkin seeds

Pumpkin seeds are full of nutrients that are good for our bodies. They contain potassium, which promotes concentration, zinc, which is necessary for the development of our brain. Zinc deficiency has been shown to have a negative effect on mood.

 

Bananas

Bananas are a great source of energy, they are rich in vitamins (especially B vitamins) and minerals such as potassium (it promotes concentration). Bananas contain tryptophan, a protein that is converted to serotonin in our bodies.

 

Dark Chocolate

Consumption of dark chocolate helps significantly reduce stress and anxiety. This has been proven by a number of studies. It is also rich in flavonoids, reduces neuroinflammation and brain cell death. It is also an excellent source of tryptophan and magnesium. Both can reduce symptoms of depression.

Give preference to dark chocolate with a cocoa content of 80% or more, and pay attention to the content of added sugars and fats. But most importantly, do not abuse chocolate, limit its consumption to 1-3 grams per day (up to one square).

 

Curcuma

Curcuma contains the active ingredient curcumin, which is great for reducing anxiety, inflammation and oxidative stress, which are increased in people with anxiety and depression, as well as obesity.

 

Yogurt

Yogurt is an excellent source of protein, as well as beneficial bacteria: Lactobaccilus and Bifidobacteria.

Different studies have shown that eating yogurt, kefir and other fermented foods (sauerkraut, fermented soy products, etc) increases the sense of well-being.

 

Green tea

Green tea contains the amino acid L-theanine, which has positive effects on brain health and reduced anxiety, including increased production of serotonin and dopamine. Daily consumption of 200 mg of L-theanine reduces stress and tension and promotes relaxation.

Green tea can easily replace soft drinks, coffee and alcoholic beverages.

 

Chamomile

Chamomile is a plant with anti-inflammatory, antibacterial and antioxidant properties, and it also helps reduce anxiety due to its high flavonoid content. People who regularly consumed chamomile extract for eight weeks showed a reduction in symptoms of depression and anxiety.