Natural aids & nutritional supplements against ADHD

Question: my granddaughter is six years old and we got her diagnosis of ADHD. Are there alternatives by using supplements that can improve her condition?


Answer: your question is very important and very up-to-date, given that this disorder is one of the most important diagnosed behavioral disorders in children today. In order to answer specific questions related to nutritional alternatives to medication, it is important to know more about ADHD.

It is estimated that about three to about 6% of Western children suffer from this condition, and this increases to around 15% in certain urban areas. An increasing number of children now get this diagnosis and they are prescribed certain stimulant medications such as as a treatment.

These often prescribed drugs are relatively safe and efficient, but they may also have undesirable side effects that only increase with higher doses. Because they also pose a substantial danger in the area of ​​the abuse of medicines in young people, it is of critical importance that the diagnosis is correct.

This disorder is ranked among the mental disorders including children and also some adults show a clear lack of attention for performing tasks, the so-called attention disorder, and also the inability to control certain impulses, this in combination with increasing physical activity, the so-called hyperactivity.

This is something typical for people in a similar phase of development. I particularly emphasize these two points because almost all children have certain periods during their lives in which there are problems related to attention, periods of impulsive behavior and sometimes an incredible level of energy.

All these phases are not in themselves worrying and are part of normal development.

For all these reasons, my first recommendation is to determine whether the person in question has had a thorough evaluation in terms of her development by a pediatrician or a specialist in these specific matters.

It is important that someone carries out this research and also has documented the findings correctly. Children should be observed for a period of at least six months and subsequently re-evaluated before proceeding with drug treatment.

This diagnosis can not therefore be performed on the basis of a single study. During the course of these examinations, the family can take a number of steps that can help the child not to take any medication in the end. The ADHD disorder actually consists of a spectrum of disorders.

In a study conducted in the year 2003 ( source ), scientists have drawn up a list of eight general categories of possible contributions to this disorder.

These consist of:

• allergies to food and added substances
• toxic reactions to the environment
• nutritional deficiencies in protein or an excess of simple sugars
• disorders in the balance of minerals
• deviations in the components of cell membranes including essential fatty acids and related substances
• shortages regarding certain amino acids
• shortages in the area of ​​thyroids
• a vitamin B deficiency.
• Children with ADHD have to contend with changes in the functions of the brain that can occur due to abnormalities in the membranes of the cells, the blood flow, and the level of certain signals a number of chemicals that we know as neurotransmitters.

A number of stimulant drugs promote the release of these chemicals into the tissues of the brain.

Supplements with additional nutrients form a much broader and more secure approach to the problem. The growing brain requires an enormous amount of nutrients to support its structure and function.

Supplements can provide certain components that are used in cell membranes in the brain and as building blocks or for neurotransmitter production. Adding supplements with nutrients and stimulating the elimination of toxic substances can provide clear improvements in the behavior and performance of children who suffer from these disorders.

Parents should work on the health of their children by appealing to professionals to ensure that any supplement or drug administered is safe and given an effective dose.

Many conventional doctors do not ask specific questions about diet or supplements, and it is therefore very important to let them know that there are also possibilities in this area. The supplements listed below have already yielded promising results in the treatment of children suffering from the ADHD disorder.

Vitamins and minerals
Supplements with multivitamins will generally help children to achieve better results at school. A particular study in this context showed that a supplement with multivitamins and minerals can help to reduce the anti-social behavior in healthy children.

These results suggest that vitamins and minerals can provide support for children suffering from ADHD. High doses of vitamin A should be avoided because the excessive accumulation of these fat-soluble vitamins can be dangerous.

If a child is known to be deficient in vitamin B, then a supplement with these vitamins can be of use. Vitamin B6 is one of those types of the vitamin that is essential for the production of many neurotransmitters that are important for the brain's health and function, and this with possible beneficial side effects in the fight against ADHD.

According to a certain study, supplements with vitamin B6 can be as effective as with increasing hyperactivity, and the effect of this vitamin persists even after stopping a supplement.

The disorder ADHD is also sometimes associated with a shortage of iron. Meanwhile, scientific evidence is based on a number of studies that suggest that supplements with iron can counteract the severity of the symptoms.

Magnesium deficiency is also observed in many children who suffer from this condition. A marked reduction in hyperactivity and undesirable behavior was also observed in children who were also given supplements with magnesium in their diet.

Some individuals who suffer from ADHD also have a low level of zinc, and studies have shown that supplements with this substance have a beneficial effect on their behavior. Zinc also has the property that it promotes the action of medicines such as .

The essential fatty acids
Unsaturated fatty acids, such as the essential omega 3 fatty acids, can play an important and useful role in learning how to manage ADHD.

These are critical components of cell membranes and of the function of the brain, such as the biochemical messengers that help nerves and other cells to communicate. Children who suffer from ADHD seem to break down the essential fatty acids faster than other children, and almost always have a much lower blood level in most important institutions.

Unfortunately, most children do have an excess of omega six fatty acids in daily diet, but suffer from a serious shortage of the more beneficial omega 3 fatty acids.

In two studies ( source ) it was established that supplements with essential omega 3 fatty acids had a beneficial effect on the behavioral problems of children with ADHD, according to the parents, and attention problems, as was established by the teachers.

It was also discovered that these essential omega 3 fatty acids improve the effect of zinc, as was shown by a study that was carried out on individuals who suffered from attention loss and movement problems.

Because it can be difficult to achieve an optimal level of essential fatty acids, especially the useful omega 3 fatty acids such as EPA and DHA, by addressing only nutritional sources, your granddaughter may have the most effect from supplements with products that are provided with a sufficiently high amount of omega 3 fatty acids.

Phosphate
This is an important component of cell membranes and it plays a role in signaling the nervous system.

We now know that this substance helps to improve memory and concentration in adults, and a certain report shows that the substance can also be useful for improving attention in children with ADHD.

In a small controlled study ( source ) it was shown that this specific substance, which transforms into cell membranes, is able to reduce hyperactivity. Do not use this medicine, however, and check with the doctor first because the substance can have certain side effects when given in high doses.

Amino acids
Most neurotransmitters from the brain are made from amino acids, which are in fact structures of proteins that are found in the blood.

Different levels of a number of different amino acids are often found in the blood of both adults and children who suffer from ADHD.

In this context, a number of studies were conducted showing that supplements with these diseased amino acids produced a marked improvement in attention in adults, but it should be said immediately that these results could only be seen in the short term.

According to a specific study ( source ), a specific amino acid that we find in green tea is significantly more efficient than the classic, often prescribed drugs that serve to promote relaxation.


A number of antioxidants based on plants also promise a lot of potential in the fight against ADHD. Some of these extracts provide a clear improvement in blood flow to the brain and may also stimulate the cognitive capacities of the child.

It is true that detailed and controlled studies have not yet been conducted on the use of this substance in children with ADHD.

Meanwhile, a number of individual reports have been put forward in Europe ( source ) suggesting that an extract of this plant, which clearly contains numerous antioxidants and cell-protective properties, improves cognitive function in children with ADHD.

An extract of pomegranate contains many of the same ingredients, and of these fruits we know meanwhile that it contributes to an improvement of memory and cognition in people who suffer from old age, a determination that is hopeful and from which some scientists think they may deduce that it may also be of use in the treatment of ADHD.


Sleep disorders are common in children who suffer from ADHD, especially in those children who are prescribed certain stimulant medications.

, essentially an antioxidant hormone produced in the human thyroid, has certain specific powerful effects in terms of the cycle of sleep and waking, sleep variation and many other biological rhythms.

In combination with a specific program to do sleep training, including careful attention to the right bedtime, the child's place of sleep and certain sleep rituals, can help to fight insomnia in children with ADHD to whom specific stimulant medication is prescribed. .

5 simple tips to boost your health

If you could assess your health in an objective way on a scale of 1-10, which score would you give yourself? Chances are you think that there is at least some room for improvement.

Healthy living does not have to be difficult. In fact, improving your health is often just a matter of daring to make small adjustments to your daily routine and above all to learn to hold on to them.

Very often our prejudices about health and failures in the past cloud our perspective, and making changes seems more difficult than they actually are. Try to drop all that for a minute and then just read this contribution to take advantage of it.

Who knows? You can just pamper yourself with a nice health upgrade that costs nothing and can only bring you some benefit.

1. Take a nap often
If you have ever been to Latin America, you will notice that many people go home during their lunch break. They take a short siesta. People who often take a so-called nap can even live longer.

According to a study of Greek adults who systematically take a nap during the day, they had a 37% lower risk of death from heart-related deaths. These participants slept three times a week or more for at least 30 minutes.

Taking a nap lowers blood pressure and cortisol, a hormone that modulates stress and is involved in various diseases. Taking a nap also helps your brain to store new memories, and that is always a good thing.

2. Put your brain often to work
Contrary to what many people think, your brain does NOT follow age at the same rate as the rest of your body. Indeed, research shows that (80- and 90-year-old who are very good for their age) have a younger-looking "brain.

They also score just as well (or even better) than middle-aged people on cognitive tests. Reading, taking lessons, and picking up new hobbies can all help keep your brain young and healthy.

Video games can also help, it even appears. To top it all off, a recent study showed that older people who played video games were better at forming memories, attention, and multi-tasking.


3. Walk and step a lot
We all know that physical exercise is an important ingredient for establishing and maintaining good health. But contrary to what you may think, you do not have to force yourself. All you have to do is to walk regularly.

In fact, a recent study showed that walking was as good as intensive physical exercise in the prevention of high blood pressure, high cholesterol, diabetes and coronary heart disease.

Compared with other forms of exercise, walking is safe and no significant pressure is put on your body.

And let's not forget all the other benefits associated with it, such as lowering blood sugar levels, improving digestion, alleviating fatigue, stimulating mood, and improving sleep.

4. Eat food based on plants
Eating a vegetable diet can even help prevent a large number of diseases. It is what our body has just meant to eat. Now, we are not about to suggest that you have to avoid all the meat, that is a personal matter.

We do want to emphasize the importance of eating lots of fruit and vegetables. Why? Because a plant-based diet is associated with the less common health problems.

5. Take in time and state the correct supplements and do this under supervision
Many ailments can be prevented with a good diet, but sometimes good food alone is not enough (or you are not able to eat enough healthy food).

Compared to cultivated crops decades ago, many modern crops are actually too short in terms of many basic and essential nutrients for the body. Fortunately, this is just an area where nutritional supplements can help to keep your body in a healthy state and to keep it.

The starting point is to include a multivitamin  and many anti-oxidants in your range of additional nutritional supplements.
are some of the great examples that have already proven their effect in the meantime, to name just a few.

Promote your health, 7 tips!

Health is a great thing. We all want to live as long as possible and as fit as possible. That's why you take good care of yourself. You choose fresh and healthy food, do physical exercise daily and ensure that you sleep well. But, what else can you do to keep your body and mind in good condition? My tips on how to promote a healthy lifestyle.

1. Follow your heart
Do you want to promote your health? Do not be led by the issues of the day. Take matters into your own hands: give meaning to your life and follow your heart. What do you like to do? Let your heart beat faster? Do you motivate again and again? Does you give endless energy? Figure it out. Because, doing what you find important makes you happy. Fills you with happiness, combats stress and benefits your well-being.

2. View life positively
Do you have a positive mindset? Then you look at the life of the sunny side. Do not get stuck in quarrels and do not stare blindly at setbacks. You look further. After all, you know that there is sunshine after rain. And that does your health well. After all, negative thoughts and feelings stick to you and gnaw at you. Putting you out, making you gloomy and causing unnecessary stress. Focus on the fun, beautiful and pleasant things in your life. Your physical and mental condition you do a great favor.

3. Invest in real friendships
Okay, nowadays we have masses of friends online. But, how big is that circle with social contacts in real life? From friends and colleagues to family? Invest time and energy in those real relationships. They contribute to good physical and mental health. After all, they are there when you are in a dip, need motivation, want to share super fun news or do something crazy. It really helps you to feel better about yourself and to feel happier.

4. Let the reins now and then celebrate
Healthy eating and living, you do well. But, that does not mean that you have to deny yourself all sorts of things. It does not hurt at all to occasionally celebrate the reins. Sleeping a little night, eating a big bite, not exercising and having a drink with friends. Enjoy it now and then, and then pick up your healthy lifestyle again.

5. Regularly stimulate your brain
Physical activity, feels good. It goes against stress and gives you new energy. But, did you know that being spiritually busy is also good for your health? Be curious. Stimulate your brain and keep your brain busy. Read books, solve crossword puzzles, follow courses, attend lectures, and so on. In short, keep recording new information. You feel good and healthier.

6. Do not forget to relax!
The current 24-hour society can be swallowed up considerably. So that you hardly have time left for yourself. But, are you running, yaking and flying? Do not you take a regular return in this do-all-together-society? Then you undermine your health and you run the risk of burning. You should therefore regularly free up time in your diary to do fun and relaxed things. Leave everything out. Even better: take a half hour every day for yourself to let off steam. Walk, practice yoga or let yourself be massaged. Enjoy it. It helps you recharge your battery and your health benefits. Both physically and mentally.

7. Laugh more often
Laughter is super healthy. Because, when you laugh, your brain secretes the happiness ingredient endorphins and that makes you feel great. Start right away. Put a smile on your mouth and discover how quickly your mood improves. But not only that ... it also reduces stress, stimulates your immune system and lowers your blood pressure. In short, laugh more often in daily life. Put a smile movie on, read a comic strip and see the humor of events. Your health benefits!

10 free health tips

Healthy living is expensive, everyone says. But is that also true? No, nothing about it. Health can sometimes be a bargain. We present ten good health tips that cost nothing, but deliver a lot. Start your cheap, healthy life today!



1. Sleep your fit
Sleeping costs nothing at all, but is very expensive! When you are in deep sleep, the immune system recovers and toxic substances leave the body. This allows your resistance to recover and you will become ill less quickly. You also get better memory, better concentration and a better mood from enough sleep.

2. Sex against the headache
Headache and paracetamol? Try it differently. Sex works pain-relieving because of the endorphins that are released. In addition to endorphins, you make oxytocin, which gives you a soothing feeling. Extra bonus: with each free party you burn an average of three hundred calories.

3. Write down your worrying thoughts
Although we know that you do not get along with worrying, one thing is certain: stopping worrying is and remains a difficult thing. Do you not get those endless thoughts out of your mind? Then write them as if you are literally pulling them out of your head and putting them on paper.

4. Meditate for a clear head
Another way to get more rest is to meditate. In a meditation you learn to let go of stressful thoughts and tensions. Meditation not only reduces stress, it also increases your productivity and concentration.

5. Find your happiness in nature
Philosopher Immanuel Kant already said it: nature helps to put thoughts in a row and give stress to positive feelings. Two-thirds of Dutch women and more than half of men are less depressed by looking for nature.

6. Train your body with cleaning
A clean house means a tidy feeling. But if you are really good at cleaning, cleaning is also a true sport, where you burn a lot of calories. So no money for the gym? Get started with cleaning your house.

7. Wash your hands
Avoid infections by washing your hands regularly. You do this well by first wetting your hands, then washing them with soap and then wiping your hands with a dry, clean towel. Do not forget the space between your fingers.

8. Take a cold shower
A warm shower gives you a wonderful feeling. But cold is cheaper and healthier. A cold shower stimulates your blood circulation. Start at your feet and gradually go up through the outside of your legs with the radius up to your groin. Change leg and do the same with the inside of your legs. Continue to your arms and then shower your entire body. If you have little time, you can take change showers.

9. Share yourself happy
The flower pot that you no longer need, the book that you do not read anymore or that extra head of lettuce from your vegetable garden: share it out. No matter what you give, make other people happy with the smallest things. Moreover, it gives you a good feeling. Reason to start right away today. And there is a good chance that you also get something back.

10. Work on your pelvic floor muscles
By training your pelvic floor muscles, the blood supply to your vagina and the vaginal moisture improves. This is essential against urinary incontinence. But not alone. You also experience more excitement and an orgasm becomes more intense. No idea where your pelvic floor is? Pretend to hold something with your vagina. Practice with the pelvic swing, traction rope or swirl .

Eat yourself and the ground healthy!

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.

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.

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.