Summer and Your Face Care

Skin Care in Summer

The sun is the primary anniversary of case crumbling but that does not stop achievement blistered is the end we appeal to achieve best of the bodies of the declared Western culture. Currently on the exchange affluence of sunscreen accessories are attainable which are absorption the face before, during and afterwards acceptance to sunlight.

Moreover, all these tanning creams are adapted textures and with a adjustment of authentic factors, so acquire according to your tastes or needs.

Now, the solar ambit by activity houses cosmetics, creams not abandoned arise to assure the case from the analysis but additionally to canteen the bristles from the adverse accoutrement of the sun such as the hydrating bristles masks, and to assure eyelashes with mascara waterproof solar lipstick additionally assets the breach from the sun, etc..

Those abbreviate tips will advice you in hot summer taken your face safe and sound.

Prepares case a ahead Sunbathing

Melanin – Active:

An ahead summer arrives; you can activate advancing your case preadolescences administrate yourself, alehouse carotene-rich foods such as tomatoes and allocation or demography vitamin supplements aimed at activating the melanin.

Cleaning and exfoliation of the case face:

Get rid of algae and comatose beef that will admission an akin tan. This is all-important throughout the year, but a ahead the summer is imperative.

Hydration:

For the bed is nice and durable, you allegation acquire the case altogether hydrated. It is recommended that you accrue hydrated throughout the year, but now in summer more. For night and for day use a moisturizer alpha and light.

Protect yourself while sunbathing

Choose your sunscreen:

You acquire the advocacy bureau of your sunscreen demography into anniversary your age, case acquaint and sun acceptance time. You use a affectation on dry case activate yourself fifteen anniversary a ahead sunbathing. You put chrism every four hours or every time you anatomy a bath.

First Days:

During the ancient two or three animalcule you should be absolute authentic with the acceptance to the sun. On the ancient day usually activity best burns afresh you can afterwards best all summer. At first, I acclamation you alpha with sessions of fifteen anniversary and gradually accession it to go every day. Avoid sun in the boilerplate of the day.

Repair your case and your hair

Sunburn:

After sunbathing, you acquire to restore case blow by sunlight. Normally there is an irritation, sunburn. It is adequate to administrate abatement milk.

Specific products:

After sunbathing, you allegation acclimation your case Administrate yourself adapted accessories for this. Your case works all day aggravating to activate the body's advocacy adjustment through the arising of melanin. At night, the tissues will appointment to acclimate the attacks suffered by sun exposure, afresh accent is committed to hydrate and change cells, and therefore, any achievement that is captivated absolute apprenticed put them.

After-Sun:

To abate damaged case you should administrate an after-sun, allocation from any of its adapted textures: milk, gel, balm, etc. They anti-inflammatory effects, soothing, refreshing, regenerating collagen and case beatitude additionally acclimate for the abutting exposure.

Hair deteriorated:

After acceptance to the sun and sea bathing, your bristles get dry and dull. You allegation use a specific abstainer that cleans bristles from chlorine and acrid residues that acquire been active to the bristles fiber. The functions of these shampoos are air-conditioned and calm. Afresh it is ambrosial that you administrate a affectation to hydrate and nourish.

Hoping that these tips get an admirable and advantageous accessory buck cat annoying all summer. So assure your face in summer, and your tan will be healthier, adequate and abuse of the world.

Read more »

Masks for Lighten Skin

Masks for Lighten Skin

Masks to Lighting Skin (elements):

Keeping your skin clean and healthy is important, because many factors our skin loses its original color. We present the 8 best skin lightening mask, an excellent choice for relaxation and improve skin appearance.

• Elder Flower: If you know of excellent skin lightening mask the elderflower is powder and mixed with a towel placed on the skin until dry. 

• Plain yogurt: One of the best skin lightening mask is to apply yogurt to dry and remove with water.

 

• Potato juice: Place in the face and let dry potato juice is one of the best options for skin lightening mask.

• Rice water: Among the best skin lightening masks have rice water is to boil some rice and put the resulting water.

 

• Aloe Vera: The best skin lightening mask would not be complete without aloe Vera gel to put your face is an excellent choice.  

• Lemon: Mixed with two egg whites make the best skin lightening mask.

 

• Orange peels: Do these masks for dry skin lightening peels left, do it and make a cream powder mix with milk.

• Rose petals and flowers of rosemary: These masks to lighten skin boil consist of rose petals and flowers of rosemary in white wine.

Read more »

SMOKING IS HARMFUL FOR HEALTH

Say No To Smoking for health

The relationship between cigarette smoking and the development of many serious diseases is becoming clearer. This has led to an increase in inquiries in the health community and mental health.

WHO considers an addiction to snuff dependence? Such dependence, as well as many others, must be addressed properly, because nicotine can control some important aspects of a person's behavior.

Like other euphoric substances (alcohol and cocaine), on snuff is able to produce effects that enter into the mood of the person and their deprivation triggers search behavior of the substance.

The cigarette smokers have a significantly reduced life expectancy compared to the rest of the population. Some authors have estimated that 5.5 minutes of life lost per cigarette has been smoked. In 30 - 35 years of age who smokes two packs a day, life expectancy decreased from 8 to 9 years compared to a nonsmoker the same age. 

 Effect in Human

It has not been widely established, unlike other addictions, which smoking causes serious psychological disturbances, apart from the impulse or need to consume and how hard it is abandoned.

Cigarette smoke contains lots of toxic substances, including carbon monoxide (CO). CO has high affinity for hemoglobin, red blood cell component that carries oxygen to the tissues, so that red blood cells of smokers lose 15% of the oxygen carrying capacity. This can injure the heart and circulatory system. Can be found also other gases such as nitrous oxide and hydrogen oxide, responsible for cough and restrict the flow of air through the bronchi. 

Tar is a carcinogen that causes absolute and encourages the development of various tumors.

Nicotine produces an increase in heart rate, blood pressure, cardiac output and oxygen consumption in the tissues.

The risk of lung cancer is 10 times higher in a smoker, and heavy smokers (2 or more packs per day) the risk is 15 to 25 times higher.

The children of smoking mothers weigh less at birth compared to infants of nonsmokers. 

 Treatment

Currently there are a variety of interventions to help the smoker to quit their habit, many of whom have better long-term, between 6 and 12 months. Numerous studies have demonstrated that treatment approaches that incorporate behavior change of the person are those that offer a greater chance of success. 

Lately it has incorporated the use of nicotine replacement therapies in the form of gums and patches.

For treatment to be effective must be met in three stages: • Commitment to quit and setting goals. • Initial change: mainstay of treatment includes group therapy, nicotine replacement, behavioral management techniques and relaxation, individual follow-up, etc.. • Maintenance of quitting: mainly ready to face the withdrawal symptoms, as many of those who relapse have at least one symptom of nicotine withdrawal

The latter is very important because it is responsible for 70% of those who quit falls in the same year.

History of Smoking

The first Europeans who came to America found that the Indians smoked a pipe leaves snuff, and introduced the practice in Europe in the mid-sixteenth century. Almost all the snuff was consumed in pipes, cigars or as snuff. This pattern changed in the early twentieth century, when every smoker had been consuming more than one thousand cigarettes a year. The general attitude of society was that the tension eased snuff and had no ill effects. During World War II doctors recommended sending cigarettes to the soldiers, so it was included in batches of rations. 

However, epidemiologists were quick to note that lung cancer, rare before the twentieth century, had increased considerably in the early 1930's. Some organizations initiated studies comparing the deaths of smokers with non-smokers over a period of several years, either to die of cancer or other causes. Furthermore, experimental animal studies showed that many of the chemicals in cigarette smoke are carcinogenic. In 1962, the U.S. government chose a group of ten scientists to analyze the evidence available to them. Their findings were included in the annual report on health in 1964, which stated that "smoking is a health hazard of sufficient importance to justify the need for appropriate remedial actions."

The first step taken in 1964 was to include a warning on cigarette packs. This warning was reinforced in 1969 to read as follows: "Health authorities warn that the snuffs seriously damage your health." Since 1971 banned all cigarette advertising on radio and television. In the 1970 and 1980 several cities and states passed laws requiring spaces reserved for non-smokers in public places and work. In February 1990 a federal law banned smoking on all domestic flights whose duration is less than six hours. In Europe the situation was similar including the warning on cigarette packs that smoking is harmful to health and banning smoking in public places. These measures are aimed at eradicating this habit as bad.

The risks of passive smoking

Passive smoking is a person who does not smoke, but is forced to breathe air laden with snuff smoke in enclosed spaces (offices, public places or at home). The so-called "secondhand smoke" includes two types of smoke exhaled by the smoker and the cigarette that usually when qualm. Ester mixture contains over 4,500 chemicals of which over 40 are known to cause cancer in humans or animals and many are strong irritants. The secondhand smoke is also called snuff environmental smoke, and exposure to it is called involuntary smoking or passive smoking. 

It is estimated that a person who breathes the smoke present in an environment where smoking takes damage equivalent to smoking one cigarette per hour. The Environmental Protection Agency's (EPA) has classified secondhand smoke as a known cause of lung cancer in humans (Group A carcinogen). The agency estimates that the United States, passive smoking causes about three thousand deaths annually from cancer in nonsmokers.

Exposure to secondhand smoke irritates the nose, eyes and throat. Also can irritate the lungs, resulting in coughing, excess phlegm, chest discomfort and reduced lung function. The secondhand smoke can affect the cardiovascular system. A person who is married to a smoker has a 30 percent increased risk of developing lung cancer than a person living with a nonsmoker. 

 

Children at risk

The secondhand smoke is a serious risk to child health. Exposure to secondhand smoke seriously affects the lungs of young children that are under development. Among the most seriously affected by this exposure are infants and young children of smoking parents, for whom an increased risk of infections, lower respiratory system, such as pneumonia and bronchitis, increased hospitalizations annually. It also increases the possibility that these children suffer a decline in lung function and symptoms of respiratory irritation like cough, excess phlegm and asthmatic breathing. It can also cause middle ear infection, the most common cause of infant surgical ward. 

Asthmatic children are especially at risk. It is estimated that hundreds of thousands of them suffer episodes and increased symptom severity and that many patients get worse due to secondhand smoke. Also it may be the cause of thousands of children without asthma, the contract every year.

Another risk to consider is the passive intoxication of the fetus when a pregnant woman smokes but does not live with smokers. This issue is so important that in some countries, smoking is prohibited in places where there is a pregnant. 

Message to the smoker

It is now difficult to be a smoker. As the public becomes aware that smoking poses a danger not only for him but for others, people who do not smoke, they begin to speak more frankly and smokers are proving a group disapproved.

If you choose to smoke, here are some things you can do to protect those around him:

• Do not smoke around children. His lungs are very susceptible to smoke.

• If you are pregnant, stop smoking.

• Become active in the development of smoking policy in your company. Encourage the establishment of smoking cessation programs for those interested.

• Keep your home smoke free. Because smoke lingers in the air, can expose them if they are not present when you smoke.

• If you must smoke inside, limit yourself to do it in a ventilated room with windows open.

• Submit your home tested for radon. Radon contamination in combination with the smoke produced by smoking is a much bigger risk to health than each alone.

• Do not smoke in a car with the windows closed with passengers.

The high concentration of smoke in a small, closed compartment substantially increases the exposure of other passengers.

Many people quit smoking; most of them fail on their own, without the help of a program or medication. But if not, there is help.

It may be that your employer will offer a treatment, or ask your doctor.

In the house:

• Do not smoke in your home, or allow others to do so.

• If a family member insists on smoking indoors, increase ventilation of the place where people smoke. Open windows or use exhaust smoke.

• Do not smoke around children, especially infants and preschool children, as they are especially susceptible to the effects of smoke snuff.

Where children:

• Do not allow babysitters or others working in your home to smoke indoors or near their children.

• Find out the rules for smoking who cares for her children during the day, babysitters, day care, school, among others.

• Help other parents understand the serious health risk to the child by secondhand smoke. Work with your parent-teacher associations, your school board, community leaders and other citizens interested in getting the child's environment smoke-free.

What to do at work?

We recommend that every company has a smoking policy that effectively protects nonsmokers from involuntary exposure to tobacco snuff. Many companies and organizations already have standards in place but their effectiveness varies. Simply separating smokers from nonsmokers, and in the cafeteria, you can reduce exposure, but even so, the latter will be exposed to re-circulated smoke or seeping to places of no smoking.

Two options to effectively protect non-smokers are:

• Prohibiting smoking indoors or limit it to rooms especially designed, thus preventing smoke from escaping to other parts of the building.

• The costs of establishing rooms designed for this purpose vary according to the building and possibly more costly to eliminate smoking completely.

If smoking is permitted inside a building should occur in a room that meets certain conditions. The air in the smoking room must be taken directly to the outside by an exhaust fan. Do not continue to circulate in other parts of the building. It is necessary that the amount of air that is removed from the room is greater than the amount received, ensuring that secondhand smoke does not leak to the nearby places.

The smoking cessation programs sponsored by companies form part of any general rule for smoking. If smoking is permitted in designated areas outdoors, they should not be placed near the doors (or near air intakes of the ventilation system) where nonsmokers are forced to cross the smoke of smokers congregating around doors. Some companies have installed outdoor locations with shelters and ashtrays for the convenience of the smoker. With these measures the company will be protected from potential lawsuits from employees who do not smoke, which would otherwise be affected by pollution from smoking. 

Smoking and its consequences

Why quit?

What are the physical benefits?

What do to quit smoking?

Why smoking is considered an addiction?

Among the substances contained in cigarette nicotine is present, which is responsible for producing drug addiction.

When smoked, nicotine enters the circulation and reaches the brain. Blood levels of the substance halve in the first 30 minutes and this partly explains the need for frequent whistle smoker. The body develops tolerance to nicotine and then it takes more and more cigarettes to achieve the same effect.

Why people start smoking?

People start smoking, usually in adolescence, for several reasons:

1. Peer pressure: Many people, especially young people, care about their appearance, do not want to be different, if their friends smoke they should also smoke to feel accepted.
2. Misleading advertising messages: magazines, television, radio, etc., make people believe that smoking is beneficial and that they will see better smoking.
3. Insecurity: Some people choose to smoke to try to feel relaxed or when they are with other people.
4. Concern about body weight: many people smoke because they mistakenly believe that if you leave a lot of weight increase.

What is the health problems related to smoking?

 






There is evidence that smoking causes specific health risks: 

• It Smoking creates addiction to nicotine. 
• It decreased sense of smell and taste. 
• Low physical ability, headaches, contractions, cough, asthma, frequent colds and bronchitis. 
• Osteoporosis, early menopause, wrinkles, impotence. 
• In pregnancy, increased fetal death, premature labor, low birth weight and sudden infant death syndrome in infants
• Atherosclerosis and vascular disease: angina, myocardial infarction, hypertension, aneurysm, stroke.
• Diseases of the mouth and teeth including oral cancer.
• Other types of cancer: breast, cervix, lung, bladder, kidney and pancreas.

What are the physical benefits if you quit smoking? 

• In the early days of the body improves oxygenation and less fatigue, and headache contractual and more physical ability.

• In the first weeks improves the taste, smell, texture of the skin and decrease asthma, bronchitis and colds. 
• In the first months reduces greatly the risk of vascular problems such as heart rate and brain, improve emphysema and chronic bronchitis and can improve sex life. 
• In the early years, and increasingly, reduces the risk of cancer by smoking and improving osteoporosis. 
• In pregnancy, the risk to the fetus and newborn decreases greatly.

How dangerous is passive smoking?

• Nonsmokers who breathe tobacco smoke regularly (at home or at work) have specific health risks including:

• Increased risk of lung cancer, emphysema and heart attack is more than other people who are passive smokers.

• In children increases the frequency of bronchitis, pneumonia, asthma and sudden infant death.

How to quit?

Quitting smoking is a physical and mental task. The person must be prepared and be convinced to want to try to leave for their benefits. Some motivations to quit are as important as an example to children and grandchildren, increase (regardless of age) physical performance, not depending on the cigarette, prevent disease, avoid pregnancy problems, save money, etc..

Tips for quitting: 

•  Think about why you want to quit. 
• Select a date to quit smoking (does not leave "little by little"). 
• Ask for support from family, friends and coworkers. 
• Eat a balanced, drink plenty of water and not drink alcohol to excess. 
• Do things that enhance stress (exercise yoga, recreation, etc.)

Read more »

Health Tips And Exercises During Pregnancy

Take Care Your Health Before & After Pregnancy

During pregnancy the woman's body changes dramatically. The increased size and weight is the most prominent sign. As they grow breasts and belly swells, many women are convinced that your body will never recover its normal shape, but the body does not need to be altered permanently.

A proper system ensures that no excessive weight gain, and correct posture and practice gentle exercise, say that after birth the body easily and quickly return to its previous form, if not a better way.

Possible problems during pregnancy and the postnatal period. 

Pregnancy: 

Ø  During pregnancy back pain caused by the extra weight of the abdomen, which implies a greater strain on the back

Ø  Hemorroides that may be aggravated by constipation

Ø  Varicose Veins

Ø  cramps

Ø  Swollen ankles

All this can be caused by  poor circulation and standing for a long time.

 Postnatal period: 

Ø  The breasts may fall if there has been a good bra during pregnancy and after.

Ø  The back pain can come from not having adjusted the position after the birth of the child.

Ø  A protruding stomach comes from lack of exercise.

Ø  A weak control of the bladder and the swelling of the matrix may occur if not strengthened the muscles of the pelvic floor exercises. 

The following pages provide advice on posture and relaxation, and describe a few simple exercises before and after delivery. Always consult a physician before beginning any exercise.

Posture and daily activities:

This section begins with the good and bad way to perform certain actions, such as walking, sitting and standing. The extra weight makes these actions are difficult during pregnancy, and perform them incorrectly increased tension in the abdomen and back. Good posture is important at any time, but during pregnancy is even more vital. The back stance is the most widespread cause of back pain in pregnant women.

 Relaxation:

A pregnant woman gets tired easily, and rest in the later stages of pregnancy is essential. After 34 weeks, and earlier if possible, try to stand for 30 minutes to an hour, preferably after a meal. If it is difficult to lie down during the day, try to rest   as much as possible horizontal.

Exercises before delivery:

Pregnancy involves a considerable effort for women, and in itself is more strenuous physical activity it performs. Assuming there are no complications, most women are encouraged to continue with a normal routine, but must be careful not to over-tired. Walking is an excellent way to maintain general fitness during pregnancy.

The remaining recommended exercises are designed specifically to improve posture and circulation, and strengthen the muscles of the pelvic area. These muscles support the abdominal organs and stretch like a hammock from the coccyx (tail bone) to the front of the pelvis. It is very important to learn to contract them during pregnancy to maintain its elasticity.

The posture and daily activities

Practicing good posture all the time in pregnancy will help to avoid excessive strain on your back and stomach.

During pregnancy, there is a tendency to walk badly, with the pelvis thrust forward, increasing the curvature of the back.
The ​​best way to go is straight, head up, back straight, abdomen and chest high. When you're tired, it's easy to get into a chair with a curved spine and secured improperly. The abdomen, chest and ribs incline, causing backache.

  

Sit down, on the contrary, well back in his chair, his back and thighs on the floor or on a cushion. Pulling the pelvis down and getting into the abdomen. In a normal chair, a cushion used to fasten the curvature of the back. 

To raise a child with ease, you have to crouch with knees bent and feet apart. Keeping the right column, approaching the child and straightening. 

Avoid heavy lifting during pregnancy. To lift an object from the floor, you have to bend your knees with your feet up position, keeping a straight back. 

To put on, sit in bed or chair with your legs apart, and placing the foot on the opposite knee. 

When to use a broom and shovel, you have to bend with separate rollidas back straight. 

When they sit on the toilet, place your feet on a stool, knees wide apart, or leaning forward to avoid tensions. 

Kneel on all fours is the position best for cutting fabrics. 

Incorrect posture when ironing is a common cause of back pain, Try to avoid bending your back and use an ironing board too low. 

For a better comfort when ironing, set diagonally to the table with one foot before the other, knees slightly bent. 

Avoid too lean on the sink. 

On the contrary, put one leg in front of the other and bending it slightly, keeping your back straight. 

Sweeping with a broom, put one foot before the other and swinging forward and back, keeping your back straight as you sweep. 

Try to avoid smoking in this whole time.

Postnatal exercises

  Once the baby is born, the woman wants to regain its previous rate ASAP. Therefore, we have included a section of exercises for the postnatal period. 

 As during the antenatal period, the emphasis is on the muscles of the pelvic floor, which must be strengthened to regain proper control of the bladder, for sexual relations and to prevent bulging of the uterus in middle age. Immediately after birth, it should begin gentle exercise, but after six weeks of delivery usually carries no danger stronger exercise. 

Balanced Diet after Delivery

For nine months have probably been watching your diet as possible to give your baby the best nutrition possible. Now that you've given birth, especially if you are breastfeeding, monitor their diet with the same care will bring many benefits.

Eating well for better breastfeeding: You will be surprised to know that in studies analyzing the composition of milk from mothers in countries where famine and industrialized countries, the composition of breast milk is more or less the same. But the nutritional status of mothers who cannot eat well is much worse than that of the mothers made ​​a balanced diet. In short, what your body does not get through balanced nutrition to feed your baby, you will get.

Being well nourished will give you more energy, stamina and overall good just when you need it most: during his recovery from childbirth and in the following months. Caring for a baby requires a lot of energy and stay healthy will help you stay in shape.

 A balanced diet: Eating well means eating proper portions for weight and height of the main food groups and avoid others, or at least eat them in moderation.

If you followed a nutritionally balanced diet during pregnancy, it is easy to continue eating this way. Because if you are breastfeeding need to add some calories to your diet, the recommended diet during pregnancy is very well adjusted to their needs because it gives those extra calories and contains sufficient calcium levels to remain stable while nursing her baby.

There are some traditional beliefs in our culture who believe that there are certain foods that should not be eaten during the quarantine because damage to the state of the matrix. According to tradition the postpartum period is a "hot" in which we must avoid things that are considered "cold." Although it is an ancient tradition, excluding fruits and vegetables from your diet is not a good idea during the postpartum period.

Your diet during the postpartum period should include: Vegetables, grains and cereals: lentils, beans, peas, rice, breakfast cereals, breads etc.

Vegetables (leafy greens, reds and yellows): spinach, broccoli, peas, carrots, tomatoes, zucchini, peppers etc.

Fruits (including citrus fruits because they are high in vitamin C): orange, strawberry, banana, apple, peach and so on.

Dairy: milk, yogurt, cheese etc.

Protein: Meat, poultry, fish, shellfish, eggs, nuts and so on.

Healthy fats (in very small portions): vegetable oils, margarine, mayonnaise, dressings etc.

Sweets and unhealthy fats such as lard or trans fats should be avoided or eaten only occasionally.

Eat healthier: An effective way to eating healthy is to insert small Amerindians or healthy snacks between meals. Three meals a day, three snacks, mid-morning, a snack and at bedtime will help you avoid hunger and keep your glucose levels more stable. Some examples of healthy snacks are a fruit with a yogurt, a slice of bread with some cheese or a handful of nuts with a natural fruit juice.

Moreover, a hearty breakfast and balanced is one of the best things you can do to start the day. It will give you energy when you need to arrive hungry and avoid the lunch hour. Include in your breakfast fruit, cereals, and dairy proteins.

And above all, watch your portions. Always close to a cup that is your standard measurement of food. A vegetable serving is one cup raw, cooked vegetables a half as a serving of rice or beans. In bookstores you can find food books to calculate how to measure portions of foods you like.

Read more »

Tips For Women (FOOD)

Food For Women Health

Women are more often concerned about their physical appearance and more retrenchment, by body weight. Has a greater tendency than men to follow diets to care for their image and weight control and at the same time, most often taking drugs or supplements for this purpose.

The population receive constant messages encouraging weight loss to improve their health, as the present overweight or obese is a risk factor for many diseases. However, thinning culture with fashion, have contributed unnecessarily to increase monitoring of diets dangerous to health, especially among women. The beauty and body image is the main reason that encourages dieting, while health is in the background.

Weight control is a high priority problem in Public Health from the growing number of cases of people suffering from overweight and obesity and the negative impact on health, the increased risk for certain diseases such as cardiovascular problems, diabetes, some types of cancer.

Recommendations to avoid this problem should be aimed at prevention, and in cases where there is a problem of obesity treatment should be prescribed by a specialist.

The most appropriate way to achieve a stable weight to be carrying a moderate diet varied and balanced by the practice of daily exercise

Read more »

Balance Diet for good Health

Ten Essential Foods For Balance Diet

1. Vegetables: Eat vegetables twice a week helps to cope with fatigue as an important source of minerals.
2. Eggs: It’s content of lecithin and phosphoric, vitamins A, B and E, and the quality of its high protein biological index help to regenerate our muscles. It can be taken 5 or 6 in a week.
3. Nuts: help replenish your energy by its mineral content and B vitamins you take one or two handfuls every day you train.
4. Fruit: It is recommended to eat at least 3 pieces of fresh fruit a day. Its antioxidants keep free radicals accumulate involved in many injuries, so it can help prevent injuries.
5. Yogurt: This dairy product is rich in protein, calcium, vitamins A and D and starter cultures that regenerate the intestinal flora. It helps our immune system, making it convenient to eat at least once a day.
6. Bluefish: indispensable food for athletes because it contains vitamin B12. It should drink 3 to 4 times a week.
7. Water: it is simply essential to maintain hydration of the body. It should drink between 1.5 and 3 liters of water a day.
8. Virgin olive oil: it is common knowledge that olive oil is beneficial for health to be rich in antioxidants and unsaturated fats. For an athlete is especially important because it improves blood circulation and speeds recovery. You have to take two tablespoons a day, three days of intense training.
9. Garlic: Whenever possible you garlic to your meals, as it helps prevent circulatory problems and infections.
10. Wheat germ: add to your dishes a tablespoon of wheat germ 5 times a week for protect your immune system and prevent wear of your muscles.
    
     
    
    

Read more »