Foods to increase muscle mass

When putting together a diet or nutritional plan, we must take into account the activities we do during the week, as they are a key factor in defining what we have to include. If you do a lot of sport, a diet to increase muscle mass is perfect for you.

For those who do not intend to build muscle, eating protein foods is also beneficial because they have many benefits to have a healthy organism.

Foods to increase muscle mass

1. Spinach

The spinach is a perfect vegetable protein to provide the body. Its high glutamine content helps our body to have more energy, strengthen our muscles and boost the immune system. It also helps improve cognitive functions, such as memory. There are many recipes with spinach that you can make very easily. It is a food that will help you have more resistance and increase muscle mass noticeably. You can eat it in a salad with carrots, nuts and fresh cheese.

2. Skim milk

Milk and its derivatives are a valuable source of animal protein. I always chose those dairy products that are skim. The night is the best time to consume these foods, as it helps the muscles relax and also sleep better.

You can try cottage cheese, very similar to cream cheese, which helps build more muscle.

3. Egg

The egg is considered one of the most complete foods, as it contains many nutrients and a good balance of the amino acids present in its proteins. The latter is found in the white, while all the fat accumulates in the yolk. In addition, there is a novel diet, called the egg diet, which brings exciting benefits to our body if you want to develop muscle mass.

4. Red meat

Another food that provides a large amount of protein is red meat. Vitamin B, zinc, iron and essential amino acids are some of the nutritional contributions of this type of meat.

Be sure to choose the least fatty type, such as beef, not to affect cholesterol. Similarly, nutritionists always stress the importance of incorporating varied meats, such as chicken, because they contain less fat.

5. Chicken

One of the most protein white meats is chicken. With this type of food, you will not only gain muscle mass but also avoid all the saturated fats that occur in red meat.

You will get 30 grams of protein per 100 grams of chicken. Remember that the ideal is to eat it grilled or baked.…

When you should not exercise

Practicing physical exercise with a certain regularity will help us improve health, but there are some situations in which it is better to suppress it for our good. Before some ailments and diseases, the best remedy is rest. You just need to listen to the body to know what needs to be done and thus ensure a faster recovery. 

Here we reveal when you should not exercise to avoid certain risks to your health.

In pain in back or joints

There are discomforts in delicate areas such as ankles, knees, or back. Simply perform overexertion to end up injured. When you see yourself with some pain in these parts, it is best to stop training and take into account a series of measures. Among other things, it is advised that you stop practicing any activity that involves the impact of jumps, such as running, football, or tennis. For a few days, take a rest from these sports. If the discomfort does not remit, you should go to a doctor.

When you have a cold or the flu

They are the most frequent causes of physical discomfort. The immune system is weak and fighting a virus and the symptoms it causes. Practicing exercise with a cold or flu will depend on the state of each one. When you only have sporadic sneezing and nasal congestion, there would be no problems, but when you have a fever, discomfort, and weakness, it is best to stay at home.

When you rest badly at night

Nor should exercise be done after a bad night, where we have barely slept. Keep in mind that while sleeping, the body replenishes energies and recovers from all the activity carried out throughout the day. If the rest is not adequate, we will feel very irritable, in a bad mood, and fatigue, so it is not worth practicing the exercise further. In this case, it is recommended to take the rest day and leave the preparatory session for the next day.

When you have a fever

Some experts advise not to train when you have a few temperature because there is a risk of becoming dehydrated and making worse the state of health even more. When fever appears, it means that the immune system fights against a virus or infection, so it will be necessary to rest to recover completely. We will avoid any exercise that makes us tired, and we should drink a lot of liquid.

After an asthma attack

Several exercises are very beneficial for improving respiratory capacity. However, after an asthma attack, due to a respiratory infection, it is advised not to exercise for at least that day. If you control the situation well, you can start with moderate activities such as swimming or walking, always with rhythms that do not put your health at risk. …

Why exercise puts you in a good mood

People who do regular physical activity get their minds and body ready for anything. Sports increase your self-confidence, and that will affect your way of dealing with problems. Therefore, being fit is not only a matter of appearance but also of attitude. Below we explain why the exercise puts you in a good mood.

First, those who have abandoned their sedentary life to start practicing sports are not afraid to try new things. When you exercise, the body gets used to the changes, and that ends up reinforcing one. Every time you try a more extreme discipline, and you are not afraid to experience new sensations with exercise, you will be leaving your comfort zone, and that will make you stronger in every way.

Participating in a half marathon, climbing a mountain, or doing 30 kilometers on bicycles will help you to fine-tune your body and also the mind. Thanks to that discipline that physical activity gives you, you will be able to focus on your goals, and you will know how to do much better in the face of nerves and stressful situations. You are not afraid to take risks.

A person who trains regularly is often more energetic than another who does nothing.

The practice of exercise is a reward for many people who enjoy food — that way; they do it without regrets. By working so hard in the physical section, you can occasionally allow some caprice in the form of food. You won’t mind eating a cake or a few ounces of chocolate because you know you’ll burn it later.

Your confidence in yourself will be reinforced, especially when you look in front of the mirror or try on clothes. You may not have a six-pack body, but you are comfortable with the changes you have experienced, and that allows you to be happy. All the effort made to date will have served something. That will encourage you to keep trying a little harder every day.

When you play sports, you will also feel much better. The temperature rises, and bacteria are eliminated, the lungs are cleansed, blood circulates better through the body, and stress levels will be reduced considerably. You will have less chance of falling ill, and that is already a reason for satisfaction.

The simple fact of going out to train and share a pleasant time with other people who have the same hobbies that you already find it fun. It is a good thing that sport has, among many other things.…

5 reasons why you think of food 24 hours a day

If you are one of those people who think about food throughout the day, it could be due to these five reasons related to your emotions.

Food is a basic and vital necessity to be able to live. It is even stipulated among fundamental human rights. But, what is not so normal is to spend 24 hours a day thinking about food and even eating everything you can.

This obsessive link with food can lead people to a situation of dependency, in which they even get to ask “why can’t I stop eating?”, The reasons can be several, and here we list the most common ones.

1. Emotional hunger

It is the most frequent cause. It is an irrational appetite that is activated with some particular moods. Therefore it has nothing to do with a physical need. Emotional hunger arises as a mechanism of escape from some situations or sensations that produce a feeling of anguish or high levels of stress.

2. Eat involuntarily

When a person as involuntarily, is not fully aware of the irrational behavior he is maintaining. Eating in a messy way, regardless of the time of day and varying amounts of food. When a person has a busy day, he probably eats less, but if he has the day off, it is possible to reach excesses without realizing it.

3. Match the food with pleasure

Some people can see food as a source of pleasure, so regardless of feeling satisfied or not, they seek to have something to eat frequently, to feel that it satisfies their desire. Therefore, it is only about obtaining satisfaction and not satisfying physiological hunger.

4. Little tolerance of frustration

Having a low tolerance for frustration results in the search for satisfaction through food. As there are some situations that the subject does not control and the results can cause frustration if he seeks to feel better at something than he can “control” the food.

5. Body dysmorphia

This disorder is characterized by people suffering from excessive and irrational hatred towards their own body and tends desperately to look for ways to change it. Which is more frequent in women. When this disorder occurs, some people eat to change the shape of their bodies. Therefore they eat food compulsively in order to gain weight.

Always try to have a balanced diet in 3 to 5 potions per day, and don’t forget to do it at a specific time and never skip meals.…

Strengthen hip flexors with these tips and exercises

Surely you have heard of the hip flexors, a muscular compendium of utmost importance for a balance and balance between the upper and lower train and called lumbar vertebrae, hip, and femur. 

Let’s get to know it in detail, and let’s see how to train it to squeeze its functions. Keep reading!

What are hip flexors?

The healthy human body is the perfect machine. It only has one defect: it deteriorates, it has an expiration date. Therefore, we must apply the necessary care if we want to build muscle or tone it, so that it is applied daily under optimal conditions.

Hip flexors are composed of several muscles, which are: Iliopsoas, Tensor fasciae latae muscle, Anterior rectus, and sartorius with origin in the Lumbar spine and pelvis, and femur.

How to strengthen this muscle complex?

First, we must take into account some previous aspects:

  1. Assess an imbalance between anterior and posterior muscles, which not only has a direct impact on the abdominal-lumbar muscles but also in more distal areas of the human anatomy.
  2. Evaluate the subject’s previous level, according to age patterns, past injuries, or level of physical activity. Therefore, we may need a previous mobility or low load or tension training, such as elastic bands or self-loading.

Some interesting and beneficial exercises

We will explain some exercises for you to get the most out of your hip flexors, simple and evolutionary, according to level. 

Remember: the important thing is not to perform an exercise with high loads, but to do everything named with an anatomical position suitable for it.

1. Isometric supine primary hip flexion

As simple as raising the knees up to the abdomen, it is possible to make a more complex evolution from the vertical. Subject to a pull-up bar, for example.

2. Hip flexion with the concentric and eccentric phase

It can be performed with pedal support in the middle phase of the gesture and keep the limb in contact with the ground.

3. Hip flexion with rotation

In this gesture, we imply to a greater extent other adjacent muscles; However, do not forget that it is impossible to isolate a muscle 100%, the body is a whole with its corresponding ‘microcosm.’ The union between the lower train and the ‘Core’ is one of the utmost importance.

Also achievable in Hip machine or lower pulleys with ankle grip

Finally, and for a higher level, we have the application of external loads. Either through pulleys or inverting the machine ‘Hip’ of buttocks. 

Remember, colleagues, creativity, and passion. Without them, you will reach abandonment and boredom in any activity.

Care of your body: fashion or necessity?

Body care and health have become one of the main objectives for a good part of the world’s population. This leads us to ask ourselves the following question: Is body care a simple fashion trend, or is it a real need? We reveal why health and sport are, today, upward trends in our society.

What is the importance of body care?

The frantic rhythms of life to which we are subjected daily do not allow us to take care of our bodies as we should. However, health and body care are the fundamental basis for enjoying a full and healthy life. The human body is a machine of great precision that requires specific attention so that everything is in order. Therefore, it is essential not to neglect fundamental aspects such as food, rest, and physical exercise.

Therefore, achieving a better state of health must become one of our priority objectives in life. We must start by following a healthy diet that contains all the nutrients that our body needs every day. Therefore, it is advisable to eat a diet based on the intake of fresh and low-fat foods. But, above all, it is important to reduce the consumption of processed products.

The exercise is one of the fundamental pillars of the care of the body and health. As experts recognize, people should do at least one hour of exercise three times a week.

Maintaining a healthy weight, sleeping a minimum of seven hours each night, ensuring proper dental hygiene, and protecting yourself from the sun are also necessary habits to take care of our body and our health.

Main advantages of sport over health

It is scientifically proven that people who practice sports regularly enjoy a better state of health than those who choose to lead a sedentary life. Physical exercise gives us all these advantages and benefits:

On a physical level

All the organs of our body need sports to be able to work properly and fulfill all their functions. Practicing physical exercise often improves fitness and physical endurance. In turn, it helps to have a correct level of blood pressure, improve the functioning of the heart, maintain adequate body weight, and improves insulin levels in the blood, among many other benefits.

On a psychological level

It has been shown that sport not only brings us an infinite number of benefits on a physical level but that it is also something very beneficial for the health of our mind. Among the main psychological benefits that we can obtain from sport are: 

  • Increase in self-esteem.
  • Prevention of mental illnesses, such as depression or anxiety.
  • A decrease in tension and stress of day by day. 
  • It helps us sleep and rest better.

Home remedies that will be your allies against migraine

In addition to going to the doctor, we share some homemade tips that will help you cope with or prevent migraines.

Migraine is a disease that affects 15 percent of the world’s population, so here are some home remedies that will help you cope with those annoying headaches. 

Massage

The first thing you should do before you start looking for your medications is to perform a massage in various strategic points of the face. It is recommended to make circular movements. 

Relaxation exercises. 

If you lead a life full of stress, occupations, and worries, we suggest you do different relaxation and breathing exercises to reduce the possibility that your busy life will trigger an episode of migraine. 

Drink water 

You should always try to stay well hydrated, since the more water you drink, the fewer headaches you will feel. 

Change your diet

Certain foods may also be the cause of migraine episodes, so we suggest you avoid them if you suffer from headaches with a specific frequency. Among those foods are processed foods, chocolate, as well as caffeinated beverages and red wine. 

Ice 

Ice is, without a doubt, our best ally against migraines. In addition to being placed on the head, the ice can also be placed on the feet in order to keep the blood flow from the head and transfer it to the feet.

Wet towel 

If the ice is over, you can wet a cloth with cold water and put it on the forehead or neck until the pain passes or decreases considerably. 

Ginger

Ginger is a plant that serves us for almost everything, and migraine is no exception. You can consume it in tea as many times as necessary throughout your day. 

Chamomile tea 

Chamomile tea, which should never be lacking in our homes, is also considered an ally against those incessant migraines. It is suggested to drink tea three times a day and, if possible, accompany it with honey. 

Peppermint tea 

Peppermint tea is also a good alternative to deal with those constant headaches. 

Apple vinegar 

If you usually suffer from migraines with some frequency, you can also consume substances that will help you prevent headaches, apple cider vinegar being one of them. Dilute the vinegar in water and drink it every day. 

Olive oil 

In addition to apple cider vinegar, olive oil is also a substance with anti-inflammatory effects, which helps us counteract migraines. Try to cook all your food with this oil. 

Fish oil 

Although it is unlikely that you have it at hand when you get a migraine, it is always good to have it at home, since fish oil helps lower blood pressure.…

3 sports that will help you fight insomnia

The physical activity is one of the simplest and effective remedies that exist against insomnia. Swimming, dancing, practicing yoga, or meditation. It is proven that practicing physical activity or sport regularly helps reduce stress levels and relax, so falling asleep at bedtime is much easier.

However, when the goal is to improve rest after exercising, it is not about playing blind sport. There are some disciplines or activities that are more beneficial than others in this regard. Also, factors such as the time at which they are practiced, or the level of intensity also influence.

Discover the best sports to fight insomnia, below.

Swimming

Who has not noticed how the body relaxes, and the dream appears after a while on the beach or pool? Water tends to have a calming effect on people’s bodies, and this makes swimming an excellent remedy against insomnia.

Swimming is a tremendously complete sport, which reports a huge amount of benefits to the body without assuming a stress load like those of other high-intensity sports. A few lengths before returning home may be the best allies of both your muscles and your pillow.

Cycling

Another sport that can help you relax and eliminate stress is cycling. A route that is not excessively demanding helps empty the muscles of accumulated energy and burn stress, and all this without great moments of tension.

If you are going to begin mountain routes with great intensity, try to plan your session early. If, on the other hand, it is an exit without large slopes and at moderate speed, you can get on the pedals even before dinner.

Yoga

The relaxing and de-stressing properties of yoga are no secret at this point. It is a discipline that eliminates the accumulated tension in the body and incorporates proprioception and breathing control mechanics 

Thanks to this, yoga is very beneficial to rest properly, even when practiced quite late.

Recommendations to avoid insomnia if you practice sports

Once you have consulted this list of sports that will help you fight insomnia, let’s see some general tips :

  • Time of day:  When it comes to resting properly, the time of the day in which the exercise is practiced matters a lot. Performing demanding physical activity a few hours before bedtime will raise your pulsations and accelerate your pace. Because of this, you may have trouble sleeping, even if you are very tired. The best time to exercise is during the morning or early afternoon. If the schedule does not allow it, look for gaps at noon or before entering work.
  • Intensity: The level of intensity also dramatically influences. The later you do your training session, the lower the intensity should be. Thus, the body does not accelerate, and we can get rid of stress without activating so much. Despite the previous advice, at night you can practice very soft activities such as walking at a slow pace or practicing yoga with very basic postures.

5 Common Myths about Varicose and Spider Veins

Having the right information about varicose veins and spider veins is the first step towards making the right decision when it comes to venous evaluation and treatment. Many people have, for a long time, held misconceptions about this unsightly vein disease. Some think of it as simply a cosmetic problem that’s can only be experienced by a specific gender. The reality is that this condition is not just a cosmetic problem and can be experienced by anyone, young or old, man or woman. 

According to statistics, about 45 percent of men and 55 percent of women suffer from varicose veins, a condition caused by venous insufficiency. People suffering from varicose veins often experience a range of symptoms including; leg cramping, throbbing, fatigue, swelling and leg pain, aching, heaviness, and burning sensations. It’s important that you see a doctor to discuss your condition before it worsens. Here are common myths and misconceptions about spider and varicose veins. 

Myth 1: It’s not possible to Prevent Varicose veins

Your lifestyle does matter when it comes to preventing varicose veins. If you’re looking to prevent this condition, making changes in your daily habits is a must, therefore. Becoming more active through regular exercise, maintaining a healthy weight, elevating your legs, earing compression socks and stockings, avoiding wearing tight clothing and high heels, and eating a healthy diet are some of the habits that can help prevent varicose veins. These activities can slow the progression of varicose veins in patients who are particularly susceptible. 

Myth 2: Varicose Veins Are Strictly a Women’s Issue

Statistics indicate that women are more likely to have this vein disease compared to men. However, it’s important to note that men are susceptible to the condition as well. While about twenty five percent women ultimately suffer from the unsightly vein disease, approximately ten to fifteen percent men are affected. 

Myth 3: Varicose Veins are Just a Cosmetic Problem

This is not true because varicose veins is a progressive disease and tends to worsen over time. If left untreated, the condition can result in serious health problems such as dermatitis, leg ulcers, and spontaneous bleeding. Patients with the condition often develop visible symptoms like leg pain, fatigue, heaviness, swollen and bulging veins, cramping, and throbbing. 

Myth 4: The Condition can only be treated with Invasive Surgery

With the advancement in technology, varicose veins treatment procedures have become more efficient and quicker. Treatment might have been by invasive surgery only years ago, but that’s no longer the case today. Treatments such as Endovenous Laser Treatment are minimally-invasive, precise, and require no hospitalization. After treatment, patients resume their normal routine the same day. 

Myth 5: Treatment of this Vein Disease is Very Expensive and Painful

Many people assume that treating spider veins and varicose veins is extremely expensive not realizing most of the available treatment options are covered by insurance. When pain, aching, swelling, and cramping is associated with the vein disease, it becomes a medical condition and that’s how your insurance covers for treatment. The varicose treatments available today can be done under an hour with local anesthesia. They are in-office procedures with quick recovery times and you don’t have to worry about pain.