Healthy agriculture
With every drink, every bite and sandwich you make a choice: healthy or unhealthy food. This applies to both yourself and the soil, because everything we eat comes from agriculture somewhere. With every purchase of food you make a choice. Which farmer do you encourage with your choice?
Most traditional farmers prefer to keep their land healthy, in fact, want to leave it better. Land construction = building healthy soil. Unfortunately, a lot of good soil life is sprayed with poison instead of using it. Organic farmers use the right bacteria and fungi in the soil and let their crops and animals grow in a quiet way. The production of high-quality substances (vitamins, minerals and proteins) requires time. Animals that grow up at their own pace and thereby enjoy being outdoors do not need preventive antibiotics!
Variation
In addition to a quiet growth rate, variation in the cultivation of crops in species and space is very important, just as variety in food is essential for people. And preferably using the surrounding nature: ladybirds that eat lice, birds that pick caterpillars and hedgehogs that eat the snails in as closed a cycle as possible, so the compost back into the ground!
All this makes organic food not only healthier but also more expensive. In the longer time that organic products need to grow, no other crop can be placed on that spot.
Enter that garden yourself!
Many people want more than just buying organic products: they want to get started themselves. To get a bit of beetroot, potato or zucchini out of the ground, you hardly need green fingers. Everyone has a bin or corner in the garden to try something out. So what are you doing to get started?
Somewhere around your house is always a piece of land to start a spice or vegetable corner with a neighbor. Some seeds or pre-grown vegetable plants can be bought in every garden center for little money. Doing together is stimulating and increases enthusiasm. In addition, the fresh outside air clears your head and the movement ensures relaxation in your body! Finally, enjoying everything that grows and flowers, you eventually harvest your own grown un sprayed strawberries.
Sunday, 7 October 2018
Twenty Seven real-life nutrition and health tips
There is a lot of confusion when it comes to health and nutrition. People, also experts in the field, sometimes seem to have totally opposite opinions. But despite all this disagreement, there are a number of issues that are supported by research. Here are twenty-seven health and nutrition tips that really have a good scientific basis.
1. Do not drink sugar calories
Sugary drink is the most fattening thing you can get. This is because liquid sugar calories are not registered by the brain in the same way as calories from solid foods. That's why you're going to eat more calories in total if you drink soft drinks. There is a strong link between sugary drinks and obesity, diabetes 2, cardiovascular diseases and many other health problems. Remember that fruit drinks are almost as bad as soft drinks at this point. They contain just as much sugar and the small amounts of antioxidants do not outweigh the harmful effects of the sugar.
2. Eat nuts
Despite the high fat percentage of nuts, they are incredibly nutritious and healthy. They are full of magnesium, vitamin E, fiber and various other nutrients Research shows that nuts can help you lose weight and fight diabetes 2 and heart disease. In addition, 10-15% of the calories in nuts are not even absorbed by the body. There is also some evidence that indicates that they can stimulate the metabolism. In one study it appeared that eating weight of almonds increased the weight loss by 62% compared to complex (slow) carbohydrates.
3. Avoid processed junk food (and eat raw, real food)
The main reason why the world is fatter and sicker than ever is that there is so much bad and unhealthy food in the diet. This type of food is manufactured to be 'hyper-rewarding', so our brains are tempted to eat more than we need, which even leads to some people becoming addicted. There are also fewer fibers, proteins and micronutrients (they are empty calories), but there are many unhealthy things, such as added sugar and refined grains.
4. Do not be afraid of coffee
Coffee has been wrongly demonized. The truth is that it is actually very healthy. There are a lot of antioxidants in coffee and studies show that coffee drinkers are living longer and are at less risk of diabetes 2. Parkinson's, Alzheimer's and many other diseases.
5. Eat fatty fish
Almost everyone agrees that fish is healthy. This applies especially to fatty fish such as salmon, which is full of omega 3 fatty acids and various other healthy ingredients. Research shows that people who eat the most fish are less at risk for various diseases, including cardiovascular diseases, dementia and depression.
6. Ensure enough sleep
The importance of enough good quality sleep can not be overestimated. It is perhaps just as important as nutrition and exercise, if not more important. Poor sleep can lead to insulin resistance, balancing your hunger hormones and reducing your physical and mental performance. And more importantly, it is one of the largest individual risk factors for future weight gain and obesity. One study showed that short sleep is associated with an 89% greater risk of obesity in children and 55% in the elderly.
7. Take care of your intestinal health with and fibers
The bacteria in your intestines, called ' gut ', are called the 'forgotten organ'. These gut bacteria are extremely important for all kinds of health-related issues. There is a link between a disturbance in the intestinal bacteria and some of the most serious diseases, including obesity. A good way to improve your health is by eating food (such as live culture and sauerkraut), taking supplements and eating enough fiber. Fibers serve as fuel for the intestinal bacteria.
8. Drink water, especially before meals
Drinking enough water can offer many benefits. For example, it works very well as a driver of calorie burning. According to two studies, it can boost the metabolism by 24-30% for 1 to 1.5 hours. If you drink two liters of water per day that gives an extra 96 calories burn. The best time to drink water is half an hour before meals. A study showed that half a liter of water increased by 44% every 30 minutes for each weight loss.
9. Do not bake meat too long and do not burn it
Meat can be a nutritious and healthy part of your diet. It is full of protein and contains several other important nutrients. If the meat is cooked too long or is burned, you get problems. It can lead to the formation of harmful substances that increase the risk of cancer. So eat meat, but make sure it is not overcooked or burned.
10. Avoid bright light before going to sleep
If we are exposed to bright light at night, it can disturb the production of the sleep hormone melatonin. An interesting way to circumvent this is by using glasses with amber glass, so that blue light (from, for example, monitor, telephone) is kept out of your eyes at night. As a result, melatonin can be made as if it is completely dark, making you sleep better.
11. Take vitamin D3 if you do not get much sun
In the past, most people received enough vitamin D from the sun. The problem is that most people nowadays do not get much sun. They live in places where there is no sun, or they stay indoors for most of the day, or use a sunscreen when they go outside. According to data from 2005-2006, approximately 41.6% of the population in the US has a shortage of this crucial vitamin. If enough exposure to the sun is not possible for you, supplementing with a vitamin D supplement appears to be a good, healthy option. It improves the health of the bones, provides more strength, reduced symptoms of depression and a lower risk of cancer, to mention a few benefits.
12. Eat fruits and vegetables
Fruits and vegetables are the 'standard' healthy foods and there is a good reason for this. They are full of prebiotic fibers, vitamins, minerals and all kinds of antioxidants, some of which have powerful biological effects. Studies show that people who eat the most fruits and vegetables live longer and are less at risk of heart disease, diabetes 2, obesity and all sorts of other diseases.
13. Make sure you eat enough protein
Proteins are incredibly important and according to many experts the recommended daily amount is not enough. Protein is especially important when losing weight and it works through various mechanisms. A high protein intake can give the metabolism a proper boost, while it ensures that you are so full that you automatically eat fewer calories. It can also reduce cravings and the desire to snack late at night. Eating enough protein also appears to lower blood sugar and blood pressure levels.
14. Do cardio training or just walk more
Aerobic training (or cardio) is one of the best things you can do for your mental and physical health. It is especially effective in reducing abdominal fat, the harmful type of fat that accumulates around the organs. Less belly fat should lead to important progress in metabolic health.
15. Do not smoke, do not use drugs and drink in moderation
If you smoke or use drugs, your eating habits and exercise are your least important problems. First deal with those smoke / drug problems. If you choose to allow alcohol into your life, use it only in moderation and consider leaving it completely away if you have alcoholic tendencies.
16. Use extra virgin olive oil
Extra virgin olive oil is the healthiest fat on earth. It is packed with monounsaturated fats and powerful antioxidants that are healthy for heart and blood vessels and help fight inflammation. Extra virgin olive oil has many beneficial effects on heart health and people who use it are less at risk of death from heart attacks and strokes.
17. Minimize the intake of added sugars
Added sugar is the worst ingredient in the modern diet. A small amount can, but if you eat large amounts, it can wreak havoc in your metabolism. A high sugar intake is associated with numerous diseases, including obesity, diabetes 2, cardiovascular diseases and many forms of cancer.
18. Limit the intake of refined carbohydrates
Not all carbohydrates are the same. Refined carbohydrates are highly processed and all fibers have been removed. There are few nutrients (empty calories) and they can be extremely harmful. Research links refined carbohydrates to excessive eating and numerous metabolic diseases.
19. Do not be afraid of being satisfied
fat The 'war' against saturated fat was a misconception. It is true that saturated fat increases cholesterol levels, but it also increases (the 'good') cholesterol and changes cholesterol particles from small to large, which is associated with a lower risk of heart disease. New studies conducted on hundreds of thousands of people show that there is no link between consumption of saturated fats and cardiovascular diseases.
20. Lift heavy things
Weight lifting is one of the best things you can do to strengthen and shape your body. It also leads to huge improvements in your metabolic condition, including improved insulin sensitivity. The best approach is to go to a gym and do weight lifting, but other strength exercises can be just as effective.
21. Avoid artificial trans fats
Artificial trans fats are harmful, artificially manufactured fats that have a strong connection with inflammation and heart disease. You better avoid them than the plague
22. Use a lot of herbs and spices
There are many incredibly healthy herbs and spices available. Ginger and turmeric, for example, have powerful anti-inflammatory and antioxidant effects, which results in several beneficial results for health.
23. Take good care of your social relationships
Social relationships are extremely important. Not only for your mental feeling of well-being, but also for your physical health. Research shows that people who have a good relationship with family and friends are healthier and live much longer than those who do not.
24. Now and then go and see what you eat
The only way to know exactly what you eat is to weigh your food and keep track of what nutrients are in it. This is important to find out how many calories you eat. It is also essential to ensure that you get enough protein, fiber and micro nutrients. Studies show that people who track their food intake in one way or another often have more success with losing weight and are better off to a healthy diet. In fact, anything that makes you more aware of what you eat will contribute to your success. I keep everything I eat with for a few days every few months. Then I know exactly where to make adjustments to get closer to my goals.
25. Make sure you lose an excess of belly fat
Not all body fat is the same. The problems are usually caused by the fat in your abdominal cavity, the belly fat. This fat accumulates around the organs and is strongly associated with metabolic disorders. That is why the size of your waistline may better reflect how healthy you are than your weight on the scale. Reducing the number of carbohydrates, eating more protein and eating a lot of fiber are great ways to get rid of belly fat.
26. Do not go 'on a diet'
Diets are, as is well known, ineffective and in the long term they rarely work well. Dieting is even one of the strongest predictors for future weight gain. Instead of going on a diet, you better try to develop a better lifestyle. Focus on nourishing your body instead of remembering it from food. Weight loss should naturally occur as a natural side effect of better food choices and improved metabolism.
27. Eat eggs and do not throw away the yolk
Eggs are so nutritious that they are called the 'multivitamin of nature'. It is a myth that eggs would be bad for you because of cholesterol. Research shows that they have no effect on blood cholesterol levels in most people. Moreover, an extensive review study involving 263,938 subjects showed that egg consumption is not related to the risk of heart disease. Then it remains that we are dealing here with one of the most nutritious foods on earth and in the yolk are all the nutrients. The worst advice from dietary history that you can give is telling people to throw away the yolk.
1. Do not drink sugar calories
Sugary drink is the most fattening thing you can get. This is because liquid sugar calories are not registered by the brain in the same way as calories from solid foods. That's why you're going to eat more calories in total if you drink soft drinks. There is a strong link between sugary drinks and obesity, diabetes 2, cardiovascular diseases and many other health problems. Remember that fruit drinks are almost as bad as soft drinks at this point. They contain just as much sugar and the small amounts of antioxidants do not outweigh the harmful effects of the sugar.
2. Eat nuts
Despite the high fat percentage of nuts, they are incredibly nutritious and healthy. They are full of magnesium, vitamin E, fiber and various other nutrients Research shows that nuts can help you lose weight and fight diabetes 2 and heart disease. In addition, 10-15% of the calories in nuts are not even absorbed by the body. There is also some evidence that indicates that they can stimulate the metabolism. In one study it appeared that eating weight of almonds increased the weight loss by 62% compared to complex (slow) carbohydrates.
3. Avoid processed junk food (and eat raw, real food)
The main reason why the world is fatter and sicker than ever is that there is so much bad and unhealthy food in the diet. This type of food is manufactured to be 'hyper-rewarding', so our brains are tempted to eat more than we need, which even leads to some people becoming addicted. There are also fewer fibers, proteins and micronutrients (they are empty calories), but there are many unhealthy things, such as added sugar and refined grains.
4. Do not be afraid of coffee
Coffee has been wrongly demonized. The truth is that it is actually very healthy. There are a lot of antioxidants in coffee and studies show that coffee drinkers are living longer and are at less risk of diabetes 2. Parkinson's, Alzheimer's and many other diseases.
5. Eat fatty fish
Almost everyone agrees that fish is healthy. This applies especially to fatty fish such as salmon, which is full of omega 3 fatty acids and various other healthy ingredients. Research shows that people who eat the most fish are less at risk for various diseases, including cardiovascular diseases, dementia and depression.
6. Ensure enough sleep
The importance of enough good quality sleep can not be overestimated. It is perhaps just as important as nutrition and exercise, if not more important. Poor sleep can lead to insulin resistance, balancing your hunger hormones and reducing your physical and mental performance. And more importantly, it is one of the largest individual risk factors for future weight gain and obesity. One study showed that short sleep is associated with an 89% greater risk of obesity in children and 55% in the elderly.
7. Take care of your intestinal health with and fibers
The bacteria in your intestines, called ' gut ', are called the 'forgotten organ'. These gut bacteria are extremely important for all kinds of health-related issues. There is a link between a disturbance in the intestinal bacteria and some of the most serious diseases, including obesity. A good way to improve your health is by eating food (such as live culture and sauerkraut), taking supplements and eating enough fiber. Fibers serve as fuel for the intestinal bacteria.
8. Drink water, especially before meals
Drinking enough water can offer many benefits. For example, it works very well as a driver of calorie burning. According to two studies, it can boost the metabolism by 24-30% for 1 to 1.5 hours. If you drink two liters of water per day that gives an extra 96 calories burn. The best time to drink water is half an hour before meals. A study showed that half a liter of water increased by 44% every 30 minutes for each weight loss.
9. Do not bake meat too long and do not burn it
Meat can be a nutritious and healthy part of your diet. It is full of protein and contains several other important nutrients. If the meat is cooked too long or is burned, you get problems. It can lead to the formation of harmful substances that increase the risk of cancer. So eat meat, but make sure it is not overcooked or burned.
10. Avoid bright light before going to sleep
If we are exposed to bright light at night, it can disturb the production of the sleep hormone melatonin. An interesting way to circumvent this is by using glasses with amber glass, so that blue light (from, for example, monitor, telephone) is kept out of your eyes at night. As a result, melatonin can be made as if it is completely dark, making you sleep better.
11. Take vitamin D3 if you do not get much sun
In the past, most people received enough vitamin D from the sun. The problem is that most people nowadays do not get much sun. They live in places where there is no sun, or they stay indoors for most of the day, or use a sunscreen when they go outside. According to data from 2005-2006, approximately 41.6% of the population in the US has a shortage of this crucial vitamin. If enough exposure to the sun is not possible for you, supplementing with a vitamin D supplement appears to be a good, healthy option. It improves the health of the bones, provides more strength, reduced symptoms of depression and a lower risk of cancer, to mention a few benefits.
12. Eat fruits and vegetables
Fruits and vegetables are the 'standard' healthy foods and there is a good reason for this. They are full of prebiotic fibers, vitamins, minerals and all kinds of antioxidants, some of which have powerful biological effects. Studies show that people who eat the most fruits and vegetables live longer and are less at risk of heart disease, diabetes 2, obesity and all sorts of other diseases.
13. Make sure you eat enough protein
Proteins are incredibly important and according to many experts the recommended daily amount is not enough. Protein is especially important when losing weight and it works through various mechanisms. A high protein intake can give the metabolism a proper boost, while it ensures that you are so full that you automatically eat fewer calories. It can also reduce cravings and the desire to snack late at night. Eating enough protein also appears to lower blood sugar and blood pressure levels.
14. Do cardio training or just walk more
Aerobic training (or cardio) is one of the best things you can do for your mental and physical health. It is especially effective in reducing abdominal fat, the harmful type of fat that accumulates around the organs. Less belly fat should lead to important progress in metabolic health.
15. Do not smoke, do not use drugs and drink in moderation
If you smoke or use drugs, your eating habits and exercise are your least important problems. First deal with those smoke / drug problems. If you choose to allow alcohol into your life, use it only in moderation and consider leaving it completely away if you have alcoholic tendencies.
16. Use extra virgin olive oil
Extra virgin olive oil is the healthiest fat on earth. It is packed with monounsaturated fats and powerful antioxidants that are healthy for heart and blood vessels and help fight inflammation. Extra virgin olive oil has many beneficial effects on heart health and people who use it are less at risk of death from heart attacks and strokes.
17. Minimize the intake of added sugars
Added sugar is the worst ingredient in the modern diet. A small amount can, but if you eat large amounts, it can wreak havoc in your metabolism. A high sugar intake is associated with numerous diseases, including obesity, diabetes 2, cardiovascular diseases and many forms of cancer.
18. Limit the intake of refined carbohydrates
Not all carbohydrates are the same. Refined carbohydrates are highly processed and all fibers have been removed. There are few nutrients (empty calories) and they can be extremely harmful. Research links refined carbohydrates to excessive eating and numerous metabolic diseases.
19. Do not be afraid of being satisfied
fat The 'war' against saturated fat was a misconception. It is true that saturated fat increases cholesterol levels, but it also increases (the 'good') cholesterol and changes cholesterol particles from small to large, which is associated with a lower risk of heart disease. New studies conducted on hundreds of thousands of people show that there is no link between consumption of saturated fats and cardiovascular diseases.
20. Lift heavy things
Weight lifting is one of the best things you can do to strengthen and shape your body. It also leads to huge improvements in your metabolic condition, including improved insulin sensitivity. The best approach is to go to a gym and do weight lifting, but other strength exercises can be just as effective.
21. Avoid artificial trans fats
Artificial trans fats are harmful, artificially manufactured fats that have a strong connection with inflammation and heart disease. You better avoid them than the plague
22. Use a lot of herbs and spices
There are many incredibly healthy herbs and spices available. Ginger and turmeric, for example, have powerful anti-inflammatory and antioxidant effects, which results in several beneficial results for health.
23. Take good care of your social relationships
Social relationships are extremely important. Not only for your mental feeling of well-being, but also for your physical health. Research shows that people who have a good relationship with family and friends are healthier and live much longer than those who do not.
24. Now and then go and see what you eat
The only way to know exactly what you eat is to weigh your food and keep track of what nutrients are in it. This is important to find out how many calories you eat. It is also essential to ensure that you get enough protein, fiber and micro nutrients. Studies show that people who track their food intake in one way or another often have more success with losing weight and are better off to a healthy diet. In fact, anything that makes you more aware of what you eat will contribute to your success. I keep everything I eat with for a few days every few months. Then I know exactly where to make adjustments to get closer to my goals.
25. Make sure you lose an excess of belly fat
Not all body fat is the same. The problems are usually caused by the fat in your abdominal cavity, the belly fat. This fat accumulates around the organs and is strongly associated with metabolic disorders. That is why the size of your waistline may better reflect how healthy you are than your weight on the scale. Reducing the number of carbohydrates, eating more protein and eating a lot of fiber are great ways to get rid of belly fat.
26. Do not go 'on a diet'
Diets are, as is well known, ineffective and in the long term they rarely work well. Dieting is even one of the strongest predictors for future weight gain. Instead of going on a diet, you better try to develop a better lifestyle. Focus on nourishing your body instead of remembering it from food. Weight loss should naturally occur as a natural side effect of better food choices and improved metabolism.
27. Eat eggs and do not throw away the yolk
Eggs are so nutritious that they are called the 'multivitamin of nature'. It is a myth that eggs would be bad for you because of cholesterol. Research shows that they have no effect on blood cholesterol levels in most people. Moreover, an extensive review study involving 263,938 subjects showed that egg consumption is not related to the risk of heart disease. Then it remains that we are dealing here with one of the most nutritious foods on earth and in the yolk are all the nutrients. The worst advice from dietary history that you can give is telling people to throw away the yolk.
Wednesday, 3 October 2018
What are the symptoms of RSI - and what do you do about it?
Do you suffer from your wrist, arm, neck, shoulders or other parts of the body? It can be this.
The last day of February is, like every year, the International Day against RSI (Repetitive Strain Injuries). You probably also know RSI as a mouse arm. The International Day against RSI was created to inform people about the risks and thus to reduce the number of RSI patients.
What is RSI?
RSI can occur if you repeatedly perform a repetitive procedure and it occurs after a long, static load on your muscles. That muscle is then tense, but hardly moves. As is the case with computers. When you move your mouse, you tighten your muscles, but the muscle moves with small fractions. This creates small contractions in your muscles that can cause pain. When you often make the same movement or are in a twisted or uncomfortable position, RSI can also be lurking. When you maintain these static movements, the pain can get worse, you can get cramp and you can even lose strength.
How does RSI arise?
Now that we are increasingly living with screens, the possibilities to develop RSI are almost endless. RSI no longer arises purely on the work floor, but can simply be created on the toilet if you use your smartphone ( so guilty ).
In addition to the aforementioned factors, personal factors (age, gender, physique), environmental factors (work stress, quality of management / management, social life) and activity-related (number of working hours, working in an uncomfortable position, lack of variety in activities) also affect the risk of RSI.
What are RSI symptoms?
RSI manifests itself in many different, and also divergent, symptoms. Thus, it manifests itself in various forms of pain. Think of headaches, neck pain, pain in the shoulder area, arms, wrists, hands and when rotating or bending movements.
In addition, you can also suffer from muscle tension, stiffness, tingling and you can go through your wrists or drop things out of your hands due to loss or loss of strength. Because your skin can discolour, you can even see it with the naked eye when you suffer from RSI. This is not always the case.
Reacting more emotionally, being sensitive to heat or cold and being sensitive to touch can also be symptoms of RSI.
What to do against RSI?
RSI is especially common in people who always make the same movement. But the degree of stress can also influence the chance to develop RSI. Make sure you interrupt your work often enough. Go for a walk, take a trip around the department, get coffee for your colleagues, it does not matter what you do, if you interrupt that static, monotonous movement. Keep your general fitness under control and keep a good working posture under control.
Your employer can also help in the fight against RSI. Very good indeed. For example, he can provide the right equipment and equipment. What else can you do at work to reduce the amount? Make sure your monitor (with the top) is at eye level, that your knees are slightly below the height of your hips when you are sitting. Make sure that your forearms can make an angle of 90 degrees in relation to your upper arms, that you are upright, that you alternate the computer work with something else, that you do not sit too long and take many micro breaks. So go pee if you have to and drink if you are thirsty. That sounds very logical, but so many people who postpone it as much as possible.
The last day of February is, like every year, the International Day against RSI (Repetitive Strain Injuries). You probably also know RSI as a mouse arm. The International Day against RSI was created to inform people about the risks and thus to reduce the number of RSI patients.
What is RSI?
RSI can occur if you repeatedly perform a repetitive procedure and it occurs after a long, static load on your muscles. That muscle is then tense, but hardly moves. As is the case with computers. When you move your mouse, you tighten your muscles, but the muscle moves with small fractions. This creates small contractions in your muscles that can cause pain. When you often make the same movement or are in a twisted or uncomfortable position, RSI can also be lurking. When you maintain these static movements, the pain can get worse, you can get cramp and you can even lose strength.
How does RSI arise?
Now that we are increasingly living with screens, the possibilities to develop RSI are almost endless. RSI no longer arises purely on the work floor, but can simply be created on the toilet if you use your smartphone ( so guilty ).
In addition to the aforementioned factors, personal factors (age, gender, physique), environmental factors (work stress, quality of management / management, social life) and activity-related (number of working hours, working in an uncomfortable position, lack of variety in activities) also affect the risk of RSI.
What are RSI symptoms?
RSI manifests itself in many different, and also divergent, symptoms. Thus, it manifests itself in various forms of pain. Think of headaches, neck pain, pain in the shoulder area, arms, wrists, hands and when rotating or bending movements.
In addition, you can also suffer from muscle tension, stiffness, tingling and you can go through your wrists or drop things out of your hands due to loss or loss of strength. Because your skin can discolour, you can even see it with the naked eye when you suffer from RSI. This is not always the case.
Reacting more emotionally, being sensitive to heat or cold and being sensitive to touch can also be symptoms of RSI.
What to do against RSI?
RSI is especially common in people who always make the same movement. But the degree of stress can also influence the chance to develop RSI. Make sure you interrupt your work often enough. Go for a walk, take a trip around the department, get coffee for your colleagues, it does not matter what you do, if you interrupt that static, monotonous movement. Keep your general fitness under control and keep a good working posture under control.
Your employer can also help in the fight against RSI. Very good indeed. For example, he can provide the right equipment and equipment. What else can you do at work to reduce the amount? Make sure your monitor (with the top) is at eye level, that your knees are slightly below the height of your hips when you are sitting. Make sure that your forearms can make an angle of 90 degrees in relation to your upper arms, that you are upright, that you alternate the computer work with something else, that you do not sit too long and take many micro breaks. So go pee if you have to and drink if you are thirsty. That sounds very logical, but so many people who postpone it as much as possible.
6 weird things that happen to your body when you run
Blood taste in your mouth? Urgent to the toilet? Read here why.
The benefits of cardio, such as running or cycling, are enormous. But there are also a few side effects that you are not necessarily waiting for - such as the taste of blood in your mouth.
Relax, it's nothing to worry about. Strange as these physical reactions are, they are generally harmless, says sports medicine doctor Jordan from New York. "Often these are signs that your body has worked hard," he says. "Or temporary problems that have a clear cause."
The runners cough
You run a half marathon and then you suffer from an irritating cough for a few minutes. This is caused by and can be compared with what people with asthma have, but it can happen to anyone. "Bronchus narrowing through sports can happen when you push yourself too hard while you're not used to it," says . "The small muscles that support your lungs get a spasm. You often see it happening around the end or the beginning of the year, when people are often not in top shape. "
Some people are simply more sensitive to it. It is also more common when you run in the cold and / or dry weather conditions, because your airways then have to work harder. Because of the dry air they can dry out and get irritated, which can lead to narrowing and coughing. Breathing through a thin scarf can help.
Metallic taste in your mouth
You have trained very hard, in the gym or outside, and in the back of your mouth you can taste blood. Those are red blood cells, says . "When you cross your boundaries, your red blood cells are taxed and give off some heme or iron. This tastes like metal, "he says. Red blood cells can also leak into your during a hard workout. If the taste is temporary, there is nothing to worry about (if you always taste blood, go to a doctor to rule out an infection).
Runny nose
It is extremely annoying that you always get a runny nose when you go running. It often gets worse when it's cold outside, but rhinitis through exercise (or runny nose during exercise) is a common complaint with anyone who does not do cardio. Especially when allergens such as pollen and dust hang in the air, or when the air is dry.
Your nasal passages become irritated, which increases mucus production. Some scientists think that air pollution, especially the nitrogen dioxide from exhaust fumes, is a big trigger - which explains why you have a runny nose when you walk outside, but not when you stand on the treadmill.
If your runny nose is really annoying, ask your doctor for a prescription for nasal spray. If not: just learn to live with it, it is harmless.
Ruffles
The sudden urge to defecate is common among runners, because of the shocking movements that make your guts, but cyclists are not immune to it either. Especially during long journeys, when they take a lot of sugar-rich food and there is often not enough blood flow through the intestines to allow the digestion to go well. Caffeine also does not help. You can control the situation by eating 'real' food before you exercise, such as rice cakes and bananas. Eat more quietly and keep it with one cup of coffee.
Itching in bizarre places
You start running and three minutes later itching your thighs like crazy. In some cases it is just because of dry skin or a natural reaction to the warming of your hair follicles. But for some people, itching means an allergic reaction that is also known as hives caused by exercise. This can cause itching, hot flashes, rashes and, in extreme cases, difficulty in breathing. If you have more serious symptoms, your doctor may prescribe your epinephrine (an adrenaline), but this can cause unpleasant side effects such as fatigue, weakness and cardiac arrhythmia. If you just have itching, keep your skin hydrated, do a gentle warm-up and crab if needed.
Brain Fog (not being able to think clearly)
You're done with a marathon and you do not know where you parked your car - or what it looks like ... or that you've even come by car at all. A foggy brain is normal after an intense, long physical workout because you've used up all your glycogen - the only fuel your brain needs to function. Drink a recovery drink and eat a snack. Do this as quickly as possible and you will be back on the ground in no time.
The benefits of cardio, such as running or cycling, are enormous. But there are also a few side effects that you are not necessarily waiting for - such as the taste of blood in your mouth.
Relax, it's nothing to worry about. Strange as these physical reactions are, they are generally harmless, says sports medicine doctor Jordan from New York. "Often these are signs that your body has worked hard," he says. "Or temporary problems that have a clear cause."
The runners cough
You run a half marathon and then you suffer from an irritating cough for a few minutes. This is caused by and can be compared with what people with asthma have, but it can happen to anyone. "Bronchus narrowing through sports can happen when you push yourself too hard while you're not used to it," says . "The small muscles that support your lungs get a spasm. You often see it happening around the end or the beginning of the year, when people are often not in top shape. "
Some people are simply more sensitive to it. It is also more common when you run in the cold and / or dry weather conditions, because your airways then have to work harder. Because of the dry air they can dry out and get irritated, which can lead to narrowing and coughing. Breathing through a thin scarf can help.
Metallic taste in your mouth
You have trained very hard, in the gym or outside, and in the back of your mouth you can taste blood. Those are red blood cells, says . "When you cross your boundaries, your red blood cells are taxed and give off some heme or iron. This tastes like metal, "he says. Red blood cells can also leak into your during a hard workout. If the taste is temporary, there is nothing to worry about (if you always taste blood, go to a doctor to rule out an infection).
Runny nose
It is extremely annoying that you always get a runny nose when you go running. It often gets worse when it's cold outside, but rhinitis through exercise (or runny nose during exercise) is a common complaint with anyone who does not do cardio. Especially when allergens such as pollen and dust hang in the air, or when the air is dry.
Your nasal passages become irritated, which increases mucus production. Some scientists think that air pollution, especially the nitrogen dioxide from exhaust fumes, is a big trigger - which explains why you have a runny nose when you walk outside, but not when you stand on the treadmill.
If your runny nose is really annoying, ask your doctor for a prescription for nasal spray. If not: just learn to live with it, it is harmless.
Ruffles
The sudden urge to defecate is common among runners, because of the shocking movements that make your guts, but cyclists are not immune to it either. Especially during long journeys, when they take a lot of sugar-rich food and there is often not enough blood flow through the intestines to allow the digestion to go well. Caffeine also does not help. You can control the situation by eating 'real' food before you exercise, such as rice cakes and bananas. Eat more quietly and keep it with one cup of coffee.
Itching in bizarre places
You start running and three minutes later itching your thighs like crazy. In some cases it is just because of dry skin or a natural reaction to the warming of your hair follicles. But for some people, itching means an allergic reaction that is also known as hives caused by exercise. This can cause itching, hot flashes, rashes and, in extreme cases, difficulty in breathing. If you have more serious symptoms, your doctor may prescribe your epinephrine (an adrenaline), but this can cause unpleasant side effects such as fatigue, weakness and cardiac arrhythmia. If you just have itching, keep your skin hydrated, do a gentle warm-up and crab if needed.
Brain Fog (not being able to think clearly)
You're done with a marathon and you do not know where you parked your car - or what it looks like ... or that you've even come by car at all. A foggy brain is normal after an intense, long physical workout because you've used up all your glycogen - the only fuel your brain needs to function. Drink a recovery drink and eat a snack. Do this as quickly as possible and you will be back on the ground in no time.
4 things the Paleo diet does to your body
If you have never heard of the Paleo diet, you have probably lived in a cave up to now - ironically the place where this prehistoric eating scheme originates. "The idea is based on the diet of your ancestors," says Lisa Young, author of The Portion Teller Plan . "You often eat protein rich and low in carbohydrates and you avoid dairy and sugars completely." In other words, you eat like a caveman.
That does not mean that Paleo offers no advantages. You get much less processed food and the higher amount of protein - in relation to carbohydrates - ensures that you are saturated faster and easier to waste. "But," says Young. "In this way you exclude whole food groups and that is absolutely not long lasting." The diet also boycotts many vegetable proteins, such as beans, legumes, whole grain products and some dairy types - all of which can be very beneficial for weight loss.
The best way to approach Paleo is to see it as a way to banished food, junk food and sugar from your diet - if you do not let it go. And if you want to give it a chance: keep in mind at least the following side effects
Lack of energy
"When you follow a low-carbohydrate diet, you often feel light-headed and dizzy. You simply need carbohydrates for energy, "says Young. The result: you become tired, drowsy and irritated. Nutrition experts therefore also call the transition period to this way of eating low-carb flu .
Less appetite
Diets is only beneficial right? Yes and no. "Eating low on carbohydrates can eventually make your body go into a low-energy mode," says Young. That can have a lot of adverse consequences, since your body does everything to save energy.
Bad breath
Your body does not have carbohydrates available. In order to get energy, it therefore turns to the burning of fat. Sounds good, does not it? Young: "Through this process components are released that make your breath stink." Mainly acetone.
Diarrhea
By eating a lot of fats, you spread the 'brakes' in your digestive tract, as it were. "Process some starch and carbohydrates in your diet, which ensures that things keep their solid structure," explains Young. In other words: you will defecate from Paleo.
That does not mean that Paleo offers no advantages. You get much less processed food and the higher amount of protein - in relation to carbohydrates - ensures that you are saturated faster and easier to waste. "But," says Young. "In this way you exclude whole food groups and that is absolutely not long lasting." The diet also boycotts many vegetable proteins, such as beans, legumes, whole grain products and some dairy types - all of which can be very beneficial for weight loss.
The best way to approach Paleo is to see it as a way to banished food, junk food and sugar from your diet - if you do not let it go. And if you want to give it a chance: keep in mind at least the following side effects
Lack of energy
"When you follow a low-carbohydrate diet, you often feel light-headed and dizzy. You simply need carbohydrates for energy, "says Young. The result: you become tired, drowsy and irritated. Nutrition experts therefore also call the transition period to this way of eating low-carb flu .
Less appetite
Diets is only beneficial right? Yes and no. "Eating low on carbohydrates can eventually make your body go into a low-energy mode," says Young. That can have a lot of adverse consequences, since your body does everything to save energy.
Bad breath
Your body does not have carbohydrates available. In order to get energy, it therefore turns to the burning of fat. Sounds good, does not it? Young: "Through this process components are released that make your breath stink." Mainly acetone.
Diarrhea
By eating a lot of fats, you spread the 'brakes' in your digestive tract, as it were. "Process some starch and carbohydrates in your diet, which ensures that things keep their solid structure," explains Young. In other words: you will defecate from Paleo.
6 reasons that you do not see any change anymore
You can do this to lose fat again
Losing weight is a struggle, and as with every good fight you do not always win. First you dominated your fitness lifestyle and saw the number on the scales drop every time. But then it went slower, and now your progress is completely stagnated. You have reached a plateau. It is a shame when your fat loss slows down, but a plateau is very normal. "The slimmer you get, the harder it becomes to lose the last few kilos," says gym owner Tony (what's in a name ...). As you continue to lose weight, your metabolism slows down, so you either have to eat less , or burn more calories to keep losing weight. In short: you need a plan to get your progress back on track. Below are the reasons why you are on a plateau, and what you can do to get out of it again.
Your meals do not consist of the right proportions
Many men underestimate the importance of correct portions, says . You may think that it does not matter that you brag 'by feeling', but it can make a big difference to those last pounds. Imagine, you throw a few extra spoons of peanut butter through your daily smoothie, you are soon 200 kcal extra - this is 1400 kcal per week. So pretty much. "When you get closer to your target weight, you have to become more precise," says . If you no longer see results, you should pay attention to the correct portions and, if necessary, weigh them. First of all, you have to determine what to eat. For example: a serving of steak the size of a card deck is quickly 200 grams and a serving of ice cream equals a tennis ball. Then you measure the weight. After you know what a portion looks like,
You treat yourself too often
What makes that one brownie if you have worked hard? Well, exactly this line of thought can be the reason that your weight loss stagnates, says sports researcher John . "You can run up to 5 kilometers extra, but it's very easy to reward yourself with a 500kcal treat," he says. "The reward often contains more calories than you have burned." A rule that you can take into account: only 10 - 20 percent of your daily calories may come from junk food, says Men's Health food adviser Alan Aragon. If you feel that you are not seeing results, stick to that 10% when you get hungry for something tasty - so if you are an active man who eats 2800 kcal per day, your reward may only be 280 kcal.
You think you are doing more work than you actually do
"When you play more sports, you can experience something that is called" compensation behavior, "says Raglin. This means that you may be more active, but less active during the day. Many people expire in this behavior. In the morning you play sports as if your life depends on it, in the afternoon you hang around on the couch, because you think you've done enough. That is a big mistake: if you seriously want to lose weight, this behavior can stop you from reaching your desired goals, says . "Do not ignore every opportunity you get to be active or take the stairs," he says. "It's a small difference, but it keeps your metabolism up to par." It is also good to keep moving more during the day, because this keeps you motivated, says . Take the effort to be active anytime - let the dog out, play a game of football with your kids or give yourself a that motivates you to take 10,000 steps every day. That way you will see that the kilos keep going off, he says.
Your diet is not good enough
If you do HIIT training (high intensity interval training), you have more appetite, says Raglin. After an intense training you feel starved. If this applies to you: take a snack for your workout to keep your hunger in check. You do not want to eat something that falls heavily on the stomach, because that is why your body can stop you. Instead, you eat an apple that is full of simple carbohydrates to give you energy, a handful of almonds contains enough fat to delay your hunger - just like a protein bar.
If you sport before or after work, you must eat afterwards. In that case, make sure you eat correctly. If you still have some time for your normal meal, you can make a protein shake or take a small snack. This means you do not eat too much in the evening, says . If you do your work-out just before eating, ensure a good balance between your macros (carbohydrates, proteins and fats).
You are not consistent in the gym
Consequence is essential for that last bit of fat loss, says . In fact, skipping one work-out can increase the chance of another work-out by 61%, says research from the United Kingdom. And consistency is also important for your own routine. Despite what you can hear here and there, a new sports schedule with different exercises is not necessarily equal to progress, says . If you want a fat loss program to work, you have to stick to a routine long enough to control it to perfection. "The squat, dead lift and bench press are key exercises for a reason," he says. "People do not give themselves enough time to learn and master these exercises." The sooner you control an exercise, the better you become. This also means that you can add extra weights for muscle growth and maintenance - which ultimately makes you burn more calories and fat during the day. But if a boring schedule really bothers you, you can add new exercises to the last 10 minutes of your daily routine, advises . After this, often after about 4 - 6 weeks, you can start thinking about other exercises. Once you have mastered the key exercises, you can come up with challenging variations, such as replacing the classic bench press with the incline or close-grip bench press. often after about 4 - 6 weeks, you can start thinking about other exercises. Once you have mastered the key exercises, you can come up with challenging variations, such as replacing the classic bench press with the incline or close-grip bench press. often after about 4 - 6 weeks, you can start thinking about other exercises. Once you have mastered the key exercises, you can come up with challenging variations, such as replacing the classic bench press with the incline or close-grip bench press.
You do not recover sufficiently
You will not continue to lose weight - or keep your current weight - if you have too much muscle pain to finish your exercise schedule for the rest of the week. Not taking your recovery period seriously can lead to a plateau, says . When you eat iron, you literally destroy your body by causing micro-cracks in your muscle tissue, so you need to give your muscles time to recover before you get back to work. "People do not understand that going home, eating well and sleeping and drinking enough water ensures that your body recovers sufficiently, so that you can go back to the gym the next day," he says.
If you are just starting out, training three times a week can be a good average for most men, says . Or you can do a full-body workout every other day and insert a recovery day in the meantime. But if you really want to see results, says that you can dive into the gym 6 days a week. Make sure you train different muscle groups, he says. So if Monday is a leg-day, it's time to train your chest and have your leg muscles repaired.
Losing weight is a struggle, and as with every good fight you do not always win. First you dominated your fitness lifestyle and saw the number on the scales drop every time. But then it went slower, and now your progress is completely stagnated. You have reached a plateau. It is a shame when your fat loss slows down, but a plateau is very normal. "The slimmer you get, the harder it becomes to lose the last few kilos," says gym owner Tony (what's in a name ...). As you continue to lose weight, your metabolism slows down, so you either have to eat less , or burn more calories to keep losing weight. In short: you need a plan to get your progress back on track. Below are the reasons why you are on a plateau, and what you can do to get out of it again.
Your meals do not consist of the right proportions
Many men underestimate the importance of correct portions, says . You may think that it does not matter that you brag 'by feeling', but it can make a big difference to those last pounds. Imagine, you throw a few extra spoons of peanut butter through your daily smoothie, you are soon 200 kcal extra - this is 1400 kcal per week. So pretty much. "When you get closer to your target weight, you have to become more precise," says . If you no longer see results, you should pay attention to the correct portions and, if necessary, weigh them. First of all, you have to determine what to eat. For example: a serving of steak the size of a card deck is quickly 200 grams and a serving of ice cream equals a tennis ball. Then you measure the weight. After you know what a portion looks like,
You treat yourself too often
What makes that one brownie if you have worked hard? Well, exactly this line of thought can be the reason that your weight loss stagnates, says sports researcher John . "You can run up to 5 kilometers extra, but it's very easy to reward yourself with a 500kcal treat," he says. "The reward often contains more calories than you have burned." A rule that you can take into account: only 10 - 20 percent of your daily calories may come from junk food, says Men's Health food adviser Alan Aragon. If you feel that you are not seeing results, stick to that 10% when you get hungry for something tasty - so if you are an active man who eats 2800 kcal per day, your reward may only be 280 kcal.
You think you are doing more work than you actually do
"When you play more sports, you can experience something that is called" compensation behavior, "says Raglin. This means that you may be more active, but less active during the day. Many people expire in this behavior. In the morning you play sports as if your life depends on it, in the afternoon you hang around on the couch, because you think you've done enough. That is a big mistake: if you seriously want to lose weight, this behavior can stop you from reaching your desired goals, says . "Do not ignore every opportunity you get to be active or take the stairs," he says. "It's a small difference, but it keeps your metabolism up to par." It is also good to keep moving more during the day, because this keeps you motivated, says . Take the effort to be active anytime - let the dog out, play a game of football with your kids or give yourself a that motivates you to take 10,000 steps every day. That way you will see that the kilos keep going off, he says.
Your diet is not good enough
If you do HIIT training (high intensity interval training), you have more appetite, says Raglin. After an intense training you feel starved. If this applies to you: take a snack for your workout to keep your hunger in check. You do not want to eat something that falls heavily on the stomach, because that is why your body can stop you. Instead, you eat an apple that is full of simple carbohydrates to give you energy, a handful of almonds contains enough fat to delay your hunger - just like a protein bar.
If you sport before or after work, you must eat afterwards. In that case, make sure you eat correctly. If you still have some time for your normal meal, you can make a protein shake or take a small snack. This means you do not eat too much in the evening, says . If you do your work-out just before eating, ensure a good balance between your macros (carbohydrates, proteins and fats).
You are not consistent in the gym
Consequence is essential for that last bit of fat loss, says . In fact, skipping one work-out can increase the chance of another work-out by 61%, says research from the United Kingdom. And consistency is also important for your own routine. Despite what you can hear here and there, a new sports schedule with different exercises is not necessarily equal to progress, says . If you want a fat loss program to work, you have to stick to a routine long enough to control it to perfection. "The squat, dead lift and bench press are key exercises for a reason," he says. "People do not give themselves enough time to learn and master these exercises." The sooner you control an exercise, the better you become. This also means that you can add extra weights for muscle growth and maintenance - which ultimately makes you burn more calories and fat during the day. But if a boring schedule really bothers you, you can add new exercises to the last 10 minutes of your daily routine, advises . After this, often after about 4 - 6 weeks, you can start thinking about other exercises. Once you have mastered the key exercises, you can come up with challenging variations, such as replacing the classic bench press with the incline or close-grip bench press. often after about 4 - 6 weeks, you can start thinking about other exercises. Once you have mastered the key exercises, you can come up with challenging variations, such as replacing the classic bench press with the incline or close-grip bench press. often after about 4 - 6 weeks, you can start thinking about other exercises. Once you have mastered the key exercises, you can come up with challenging variations, such as replacing the classic bench press with the incline or close-grip bench press.
You do not recover sufficiently
You will not continue to lose weight - or keep your current weight - if you have too much muscle pain to finish your exercise schedule for the rest of the week. Not taking your recovery period seriously can lead to a plateau, says . When you eat iron, you literally destroy your body by causing micro-cracks in your muscle tissue, so you need to give your muscles time to recover before you get back to work. "People do not understand that going home, eating well and sleeping and drinking enough water ensures that your body recovers sufficiently, so that you can go back to the gym the next day," he says.
If you are just starting out, training three times a week can be a good average for most men, says . Or you can do a full-body workout every other day and insert a recovery day in the meantime. But if you really want to see results, says that you can dive into the gym 6 days a week. Make sure you train different muscle groups, he says. So if Monday is a leg-day, it's time to train your chest and have your leg muscles repaired.
The 10 best health tips from experts
The fringe issues of health.
You know the basic rules of health: good food, exercise, sleeping and especially no smoking. This is a great start to what you need to know; but the rest is also not unimportant. These are a number of side issues that you must pay attention to in order to stay as healthy as possible.
Make time available for masturbation
Take matters into your own hands, as far as your health is concerned. Masturbation can be a perfect way to reduce your stress and unwind, says relationship therapist Paul . Orgasms ensure the production of happiness hormones with which you become calm and sleepy after your climax.
"We sometimes forget that our bodies are crazy machines that can help us in many ways," says .
Masturbation works wonders for your mood and can even reduce the risk of prostate cancer. Men who come 21 times a month (or more often) have 19 percent less chance of prostate cancer, according to Boston University research.
Check your chest
What many people do not know is that men can also get breast cancer. According to Sharon Giordano of the University of Texas MD Anderson Cancer Center , more than 2,500 men in the United States are diagnosed with breast cancer each year. In the Netherlands there are about 100.
If you feel a lump under your nipple, or suffer from a bleeding nipple, then you know it's time for a visit to your doctor. Via a mammogram or ultrasonic scan, you can quickly find out if your concerns are well-founded.
Eat more fiber
The average man eats only 15 grams of fiber per day, which is barely half of the recommended daily allowance. Fibers help, among other things, to keep your cholesterol and blood sugars under control, contribute to a healthy heart and keep your weight up. Nutritionist advises men to add more vegetables, beans and seeds to them. His personal favorites are: kale, lentils, or linseed.
When you do your shopping, it is useful to calculate your carbohydrate: fiber ratio. You do this by dividing the carbohydrates (in grams) by the amount of fiber (in grams).
"The aim is 10 out of 1, which is naturally the case with wholegrain products," says Goel. "If your ratio is even lower, for example 5 out of 1, that is even better. "
Use your vacation days
If you're on destination, leave e-mails unread and enjoy a fully-fledged, relaxed stay. "Holidays improve your sleep, boost your creativity, reduce stress and help your immune system," says behavioral scientist Murali Doraiswamy from Duke University. "No pill has yet been invented that affects your body in the same positive way as is the case with holidays. "
Use small goals to achieve great goals
Instead of staring blindly at big goals, it can sometimes be better to set several small goals. "Choose two or three achievable goals that support your big goals," says personal trainer Tony .
For example, if you want to squat your body weight twice, it's a good idea to work on your sleep rhythm and your diet - two goals that contribute enormously to your strength and muscle development.
In short: write your goals on your calendar, hang them on the fridge or put a reminder in your phone.
Roll up your sleeves
Even if you are a healthy guy, there is one vaccination that you can consider: the flu shot. According to expert Brent W. Laartz, this can significantly improve the national mortality rate, just like individual health. Especially if you suffer from chronic diseases, or are older than 65.
If you still make an appointment for a vaccination, prick him early in the morning. According to research by the University of Birmingham, people have twice as many antibodies in their blood when they have punctured between 9 a.m. and 11 a.m. instead of between 3 p.m. and 5 p.m.
Walk more, weigh less
If you'd rather weigh a little less, but do not know where to start, a short walk after your meals is the perfect way to lose some extra weight, says obesity specialist Spencer .
"A short walk after a meal helps not only to lose weight, but also to lower your blood sugars," says Nadolsky. "Furthermore, it is a perfect way to spend some extra time with your loved one."
In addition, walking according to research also helps to reduce feelings of hunger and stress. Instead of flopping on the couch, a block is not a bad idea. Who knows, those walks will eventually become running sessions.
Relax a little
"Many people are friendly to people in hum environment, even when they make mistakes. Only for themselves are they very strict, "says Psychologist Fred . "By being always strict for yourself, you sometimes only make the problem worse and that extra pressure causes even more problems. "
That's why you prefer to treat yourself the way you treat friends, says. It is fine to make mistakes, you learn from that. Nobody is perfect, so you do not. So let your shoulders drop, take three frowns from your forehead and put yourself some feathers.
Snack more often
"By planning small snacks between meals, you will have more energy to suppress your feelings of hunger," sports psychologist Jim White says.
Focus on 2 snacks a day of 100 to 200 calories - consisting of proteins, carbohydrates and healthy fats, explains White. Walnuts, for example, contain 4 grams of protein, 2 grams of fiber and the highest amount of vegetable omega-3 fatty acids. "Combine a handful of walnuts with Greek Yogurt and you'll have a fantastic, healthy snack in no time."
Do something to hurt you
Have you been having a painful injury for a while? Know that there are three important points to take into account, says Paul J. of Johns Hopkins Medicine. First of all, never walk around too long. If you are in pain, it is important to do something about it. The longer you wait, the more difficult it is usually to treat your injury. Secondly, it is important to ask others for help - whether it is a specialist or a companion. Finally, it is good to be open to traditional and innovative therapies. There are so many possibilities, if you are open to it.
You know the basic rules of health: good food, exercise, sleeping and especially no smoking. This is a great start to what you need to know; but the rest is also not unimportant. These are a number of side issues that you must pay attention to in order to stay as healthy as possible.
Make time available for masturbation
Take matters into your own hands, as far as your health is concerned. Masturbation can be a perfect way to reduce your stress and unwind, says relationship therapist Paul . Orgasms ensure the production of happiness hormones with which you become calm and sleepy after your climax.
"We sometimes forget that our bodies are crazy machines that can help us in many ways," says .
Masturbation works wonders for your mood and can even reduce the risk of prostate cancer. Men who come 21 times a month (or more often) have 19 percent less chance of prostate cancer, according to Boston University research.
Check your chest
What many people do not know is that men can also get breast cancer. According to Sharon Giordano of the University of Texas MD Anderson Cancer Center , more than 2,500 men in the United States are diagnosed with breast cancer each year. In the Netherlands there are about 100.
If you feel a lump under your nipple, or suffer from a bleeding nipple, then you know it's time for a visit to your doctor. Via a mammogram or ultrasonic scan, you can quickly find out if your concerns are well-founded.
Eat more fiber
The average man eats only 15 grams of fiber per day, which is barely half of the recommended daily allowance. Fibers help, among other things, to keep your cholesterol and blood sugars under control, contribute to a healthy heart and keep your weight up. Nutritionist advises men to add more vegetables, beans and seeds to them. His personal favorites are: kale, lentils, or linseed.
When you do your shopping, it is useful to calculate your carbohydrate: fiber ratio. You do this by dividing the carbohydrates (in grams) by the amount of fiber (in grams).
"The aim is 10 out of 1, which is naturally the case with wholegrain products," says Goel. "If your ratio is even lower, for example 5 out of 1, that is even better. "
Use your vacation days
If you're on destination, leave e-mails unread and enjoy a fully-fledged, relaxed stay. "Holidays improve your sleep, boost your creativity, reduce stress and help your immune system," says behavioral scientist Murali Doraiswamy from Duke University. "No pill has yet been invented that affects your body in the same positive way as is the case with holidays. "
Use small goals to achieve great goals
Instead of staring blindly at big goals, it can sometimes be better to set several small goals. "Choose two or three achievable goals that support your big goals," says personal trainer Tony .
For example, if you want to squat your body weight twice, it's a good idea to work on your sleep rhythm and your diet - two goals that contribute enormously to your strength and muscle development.
In short: write your goals on your calendar, hang them on the fridge or put a reminder in your phone.
Roll up your sleeves
Even if you are a healthy guy, there is one vaccination that you can consider: the flu shot. According to expert Brent W. Laartz, this can significantly improve the national mortality rate, just like individual health. Especially if you suffer from chronic diseases, or are older than 65.
If you still make an appointment for a vaccination, prick him early in the morning. According to research by the University of Birmingham, people have twice as many antibodies in their blood when they have punctured between 9 a.m. and 11 a.m. instead of between 3 p.m. and 5 p.m.
Walk more, weigh less
If you'd rather weigh a little less, but do not know where to start, a short walk after your meals is the perfect way to lose some extra weight, says obesity specialist Spencer .
"A short walk after a meal helps not only to lose weight, but also to lower your blood sugars," says Nadolsky. "Furthermore, it is a perfect way to spend some extra time with your loved one."
In addition, walking according to research also helps to reduce feelings of hunger and stress. Instead of flopping on the couch, a block is not a bad idea. Who knows, those walks will eventually become running sessions.
Relax a little
"Many people are friendly to people in hum environment, even when they make mistakes. Only for themselves are they very strict, "says Psychologist Fred . "By being always strict for yourself, you sometimes only make the problem worse and that extra pressure causes even more problems. "
That's why you prefer to treat yourself the way you treat friends, says. It is fine to make mistakes, you learn from that. Nobody is perfect, so you do not. So let your shoulders drop, take three frowns from your forehead and put yourself some feathers.
Snack more often
"By planning small snacks between meals, you will have more energy to suppress your feelings of hunger," sports psychologist Jim White says.
Focus on 2 snacks a day of 100 to 200 calories - consisting of proteins, carbohydrates and healthy fats, explains White. Walnuts, for example, contain 4 grams of protein, 2 grams of fiber and the highest amount of vegetable omega-3 fatty acids. "Combine a handful of walnuts with Greek Yogurt and you'll have a fantastic, healthy snack in no time."
Do something to hurt you
Have you been having a painful injury for a while? Know that there are three important points to take into account, says Paul J. of Johns Hopkins Medicine. First of all, never walk around too long. If you are in pain, it is important to do something about it. The longer you wait, the more difficult it is usually to treat your injury. Secondly, it is important to ask others for help - whether it is a specialist or a companion. Finally, it is good to be open to traditional and innovative therapies. There are so many possibilities, if you are open to it.
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