Five foods you should eat if you suffer from anxiety and others to avoid

Many times, anxiety is enhanced by a poor diet, since the lack of carbohydrates, vitamins, and mineral salts affects the proper functioning of the nervous system. These are the recommended foods to relieve the anxiety naturally.

We have all experienced episodes of anxiety at some point. It is quite common since the body acts with a defensive mechanism in situations considered threatening. The defence mechanism gets activated to anticipate a response, stay alert, and alert us to potential risks.

Generally, when we experience overwhelming situations, we feel anxiety. For example, when we have doubts about the future, when we have not finished a project or goal, or because we do not know how to manage stress due to a hectic life.

Anxiety affects the mind and is often caused by having a poor diet. The lack of carbohydrates, vitamins, and mineral salts affects the proper functioning of the nervous system.

Do you know that several foods help to relieve anxiety naturally? These are some of the ways that reduce your symptoms, and many others that you should avoid.

Ali Miller, dietitian, and author of The Anti-Anxiety Diet revealed what foods help people lower anxiety levels:

1. Apples

The apple contains fiber and vitamin B1. When consumed daily, it will produce an improvement in your mood and decrease stress. It will also help improve digestion since soluble fiber produces a fatty acid that reduces inflammation, eliminating toxins from the digestive system.

Also, the sweetness of fructose can calm the desire to eat something sweet, without providing an excess of calories, since they only contain 50 calories per piece.

2. Nuts and seeds

You should not forget omega-3 since its lack causes nervousness, anxiety, lack of concentration, and low defenses.

According to a study published in the journal Diabetes and Metabolism, these good fats help decrease cortisol release.

One study confirmed that consuming nine whole walnuts a day is enough to take advantage of its calming effect and reduce anxiety. Due to its rich content of fatty acids (omega-3), magnesium, vitamins, fiber, antioxidants, they will immediately help you lower blood pressure, reduce cholesterol, and inflammation. Other sources of omega-3 are chia and flax seeds.

3. Black cocoa

Magnesium is a mineral necessary for the synthesis of serotonin and has relaxing properties. It helps to keep the cardiovascular rhythm at bay and relax the muscles. Magnesium deficiency causes irritability and insomnia.

Consuming dark chocolate (minimum 70% cocoa) will help in controlling anxiety.

4. Spinach

Spinach also contains magnesium, which helps in controlling cortisol levels in the body (it is the primary stress-causing hormone). It also allows the regulation of serotonin in the brain. Consuming spinach causes a feeling of well-being and tranquility. You can eat spinach raw or cooked. Either way, the effect will be the same.

5. Vitamin C

In stress situations, vitamin C needs to increase, so it is advisable to take at least three pieces of fresh fruit a day and two servings of vegetables (one of them raw). Keep in mind that the best sources are citrus fruits, as well as kiwi, pineapple, and fresh vegetables (lettuce, tomato, bell pepper, etc.).

Foods to avoid

Several foods can increase your discomfort when you feel anxiety. Such as caffeine, which increases adrenaline levels and accelerates your heart rate. Also, sugar levels are increased due to caffeine intake that raises your blood pressure and stimulates the production of cortisol in your body.

Other foods that do not aid in reducing anxiety are dairy, salty foods, and alcohol, and edibles with colors (mainly avoid these: caramel, carminic acid, tartrazine, twilight yellow).

Remember that anxiety can be complicated not only by what you eat but also by the way it is done, such as eating too fast. If you do it the right way, your body will have the ability to absorb nutrients, and therefore, you can immediately feel the benefits to counteract anxiety.

Knowing these banned foods for anxiety can help us keep our nervous system stable. A balanced diet made up of foods that contain amino acids, calcium, vitamin B complexes, and minerals can produce a favorable effect on our body.


Avoid wrist pain with these exercises!

If you spend a lot of time with your computer or mobile phone, then stretching your hands and wrists can help you release the accumulated tension in those areas.

The pain in the hands and wrist are usual, and it mainly affects people working with the computer or with hands. If you are one of them, you should know that there are exercises to avoid the discomfort, which are simple and can be done at any time.

However, many factors can cause pain in the wrists, so an accurate diagnosis is essential for proper treatment and healing.


The ailment in the wrists is usually caused by injuries, which occur when the wrist twists or falls forward on the outstretched hand, resulting in sprains, strains, and even fractures.

It can also be a consequence of inflammation in the tendons or by the accumulation of fluid in the fluid sac that cushions the wrist joints. It happens when activities involving repetitive wrist movements are performed, from sports such as tennis or playing the cello, involving repetitive stress such as typing, cutting hair, or handling food.

When the same movement is performed for hours and without taking a break, the wrists are more likely to be affected. But there are also other diseases and conditions such as arthritis or carpal tunnel syndrome that can be the cause of pain.

If the wrist is injured, it may look swollen and painful to move. Depending on the cause, different symptoms may appear. Such as, stabbing pain, tingling, weakness, numbness, inflammation, and problems with free movement of the hands and wrists. These symptoms usually prevent you from carrying out necessary activities such as lifting objects, writing, or taking weight by hand.


Not all wrist pain requires medical attention. The pain usually decreases after ice application, rest, and over-the-counter pain relievers. If the wrist is swollen, do not exercise and keep it elevated above the level of the heart. See a doctor if the pain and inflammation get worse or lasts more than a few days.

To ease the tension, look to stretch your arms out in front of your chest, palms down, fingers outstretched. Gently bend the wrist until the fingers point toward the ground, and then flex it until they are directed toward the ceiling. Perform 12 to 16 repetitions in each direction, moderately, keeping your elbows flexed and your upper arm fixed. You can also rotate the wrists in the same position and make 8 to 10 circles on each side.

Another good exercise is to make a fist with your hands pressing firmly, for 20 seconds, and then stretch your fingers forward. You can repeat it between 5 and 8 times.

If you suffer from pain in the wrists, remember to protect the area with a bandage or wristband, do not catch excessive weights, rest from repetitive movements, and stretch the forearm muscles.


Heart syndrome: Is Broken Heart Syndrome Real

Broken heart syndrome is not an urban legend. Nor is it just a literary figure to illustrate the physical and emotional pain that occurs after a breakup. It is a medical condition, with specific symptoms, and that occurs almost as often as it is heard or read that someone ended “with the spirit in pieces.” And although in most novels, those affected speak of “devastation and death,” the fatal cases are quite low.

It is also known as Takotsubo cardiomyopathy, apical bulge syndrome or stress cardiomyopathy. A temporary anomaly causes this medical condition in the left ventricle, which produces an irregular pumping of blood from that area. The rest of the main organ of the human body continues to function normally. Even, in some cases, they improve their performance to compensate for ‘the error’.

Always stress

The specialists still do not completely agree on the specific conditions that generate the heart syndrome. However, there is unanimity regarding one thing: stress is present in almost all cases. Either psychic, emotional or physical.

Traumatic events (and some happy ones) generate an increase in catecholamine levels—one of the hormones responsible for the rapid responses of the organism to pressing situations. The key is that in a very high dose, it is toxic to the heart.

Population at risk

Heart syndrome can affect anyone, although most of those affected are women between 60 and 75 years of age. It has also been found related to smoking, as well as high blood pressure, high cholesterol levels and diabetes.

The symptoms are very similar to those of myocardial infarction

Therefore, although these are low risk situations, the emergency medical review is always necessary. In addition, it is impossible to discern ‘in real time’ the kind of problems one is going through without the corresponding exams.

Broken heart syndrome: an untreatable disease

There is no cure for a ‘broken heart’. The associated discomforts subside on their own after days or weeks. Of course, for this to happen, those affected must be at rest, away from any scenario that can generate anxiety and stress.

Some cardiologists prescribe beta blockers or similar medications, in order to inhibit the production of catecholamines. Once the picture is over, the chances of relapse are almost nil. Although this does not exempt those affected from maintaining a lifelong control to keep the heart under supervision.…

Routine to pump shoulders at home

One of my biggest training challenges has been developing my deltoids. They are my weak point, without a doubt, and besides not being exceptionally strong, they have the problem that I lack mobility. This sum of factors resulted in me having to do a specialization to improve my power in the shoulders. And that’s where this routine was born to pump shoulders at home.

The first thing I thought when designing this routine to pump shoulders at home is that I had to focus on basic exercises that would help me grow. They are the central axis for your deltoid muscles to gain strength and muscle growth, so I decided to focus on their direct stimulation.

The results? Very, very positive, but it was a pretty hard workout. As I know myself well, and I know that I respond well to the frequency of training when I don’t work very hard, I did this routine 2-3 times a week. It may seem like a huge frequency, and it is indeed a beastly amount of days of shoulder training, but my body adapted very well to this method.

As I am aware that my body does not work the same as that of other people, I would recommend that you work 1 day a week. And that from the third, we raise the number of training days per week that takes place.

That is, from the third week a second can be included, and from the sixth or seventh a third if we see that our body is responding. But attentive, it is important that we evaluate how we respond to the work incorporated.

Principles of the routine to pump shoulders at home

4 sets, 10, 8, 6, 6 dumbbell military press repetitions

4 sets, 12-15 repetitions dumbbell side lifts

3 sets, 20, 15, 10, 10 repetitions of front elevations with dumbbell (alternating by the arm)

4 sets of 15 repetitions of rowing sumo to the chin with a dumbbell

3 sets of 8-12 dumbbell birds repetitions

The secret is to keep the rest times cut. Do not rest more than 45 seconds per set of exercises, so the weight handled will not be the most important variable. The weight will be the one that makes it difficult for us to lift for repetitions, series and rest performed.

Thanks to this routine to pump shoulders at home, you can improve significantly.…

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.