Fruits and vegetables increase life expectancy

Few today question the positive health effects of an abundant consumption of fruit and vegetables. According to a recent study, consuming 5 servings a day of vegetables increases life expectancy, as it reduces the incidence of chronic diseases such as cancer or cardiovascular disease.

Nevertheless, it is good to remember that to enjoy these benefits it is important to take macronutrients in optimal proportions. Satisfying protein and fat needs are equally essential. Both of these elements are involved in numerous physiological processes.

2 portions of fruit and 3 of vegetables

The consumption of vegetables must be given priority over that of fruit. The reason for this is that vegetables usually have a higher concentration of phytonutrients. These compounds are essential for neutralizing the formation of free radicals, an aspect that is associated with the prevention of complex diseases.

According to research published in the journal Circulation, it is important to ensure the presence of vegetables in the diet in order to improve the effectiveness of physiological processes, thus keeping inflammatory states under control.

It must be taken into account that an excessive course of inflammatory states could generate various health problems.

To enjoy an optimal state of health, it is advisable to include foods of plant origin in all main meals. Additionally, fruit can also be included in mid-morning or mid-afternoon snacks to improve overall vitamin and antioxidant intake.

Some fruits and vegetables are better than others

It must also be remembered that not all plants enjoy the same properties. Exotic fruits, for example, have a higher concentration of phytonutrients. These compounds help prevent various diseases including cancer, according to a study published in Current Pharmaceutical Design.

Likewise, brightly colored vegetables or crucifers also improve our health more efficiently than others.

Broccoli is a good example since some scientific evidence indicates that these vegetables contain essential substances to reduce the incidence of cardiovascular diseases.

Eat plenty of fruit and vegetables

While there is some consensus that the optimal amount of fruit and vegetables to consume each day is 5 servings, this does not mean that more is not possible.

More consumption, in fact, could offer additional benefits. In particular, it is very important to ensure a good variety, combining products with different colors in order to receive a greater supply of nutrients.

In addition, it is important to alternate between the consumption of raw and cooked vegetables. Physico-chemical processes can alter the availability of some nutrients they contain. In this sense, it is good that a good part of the ingested vegetables has not been subjected to aggressive cooking methods.

To receive all the nutrients offered by these foods, it is also advisable to consume the vegetable cooking broth, which contains a large number of water-soluble vitamins. Wasting it would therefore be a sin.

The scientific study

Returning to the study published in the journal Circulation, the scientists analyzed the diet of over 2 million subjects: a very large sample. It emerged that the risk of death decreased significantly, by 12%, in subjects who consumed 5 portions a day of fruit and vegetables.

It was also found that in the same subjects respiratory diseases had a 35% lower incidence and prevalence. The same was true of various types of cancer and cardiovascular disease.

However, it was not possible to establish a correlation between higher vegetable consumption and a further reduction in the risk of death. Finally, the most beneficial vegetables for health were those with green leaves or bright colors, which contain high levels of vitamin C and beta-carotene.

To live longer, consume more fruits and vegetables

In light of what has been said, the consumption of at least 5 portions of fruit and vegetables throughout the day is effective in preventing chronic and complex health.

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How to increase immunity home remedies

Keeping the immune system in good condition and strong defenses allows us to prevent the development of certain diseases and stand up to those that begin to manifest in our bodies. To keep your body in perfect condition and strengthen the immune system in a natural way, Vitae offers you a food supplement with purified beta-glucans from yeast, vitamin D3, vitamin B, and Zinc. This food supplement will help you maintain the normal functioning of the immune system. It will reduce tiredness and fatigue so that your body increases its defenses and will protect the cells of your body against the damage caused by oxidation.

Next, we will tell you how to increase immunity home remedies so that these measures have a greater effect. Remember that with a strong immune system, you will be much healthier in all aspects.

How to increase immunity home remedies?

Food is the basis for maintaining a strong and healthy immune system. For this reason and in order to raise the defenses in a natural way, it is important to incorporate foods that provide us with the necessary nutrients to strengthen the immune system and that favor the defense cells of the body more efficiently. These are some of the best foods to boost your defenses:

  • Products with Omega 3: tuna, salmon, sardines, walnuts, chia seeds, and flaxseed.
  • Foods rich in vitamin C: orange, tangerine, lemon, pineapple, mango, melon, watermelon, strawberries, kiwi, tomato, broccoli, cabbage, etc.
  • Foods with vitamin A: carrot, spinach, chard, beet, or egg.
  • Foods rich in vitamin E: olive and sunflower oil and nuts such as hazelnuts, peanuts, pistachios, or almonds.
  • Products containing zinc: chicken, turkey, red beef, oysters, wheat germ and whole grains, pumpkin seeds, and fish.
  • Foods with selenium: rice, chicken, cheese, wheat flour, sunflower seeds, etc.
  • Natural probiotics: natural yogurt and kefir.

In addition to introducing these foods into your diet, it is important to avoid processed foods, refined sugars, alcohols, and caffeine, as they are very harmful and weaken the body.

Vitamins to raise the defenses

Keeping the body with good levels of vitamins is essential to strengthening the immune system naturally. But what are the vitamins most necessary to keep the immune system strong? These are the following:

  • Vitamin C: it is the most essential, as it directly helps the proper functioning of the immune system. The star fruit where you can find this vitamin is in the orange. However, you can also consume it through food supplements.
  • Vitamin B3: This vitamin is water-soluble. That is, it dissolves in water, so a great property can be lost if you cook food that contains them. Therefore, taking it through food supplements will allow the mucous membranes to be in normal conditions, one of the main functions of type B vitamins.
  • Vitamin D: this type of vitamin helps to absorb calcium since it is fat-soluble, and together with phosphorus, it allows us to maintain strong bones, a great defense of our immune system. Vitamin D is produced in the body through sunlight, although you will also find it in small doses in some foods and as a supplement.

Taking care of your body, leading a healthy life, and avoiding, as far as possible, everything that is harmful to your body will allow you to maintain a strong immune system with high defenses and ready to fight everything.

Why the immune system is weakened

The immune system is the body’s defense method that is activated to prevent attacks by bacteria, viruses, fungi, or other pathogenic organisms. The skin is our first defensive barrier, but there are some more, such as white blood cells and immunoglobulins. Any imbalance in the immune system can directly affect the performance and functioning of our body, as well as our health. Therefore, it is necessary to keep it strong and take the necessary measures so that the defenses do not weaken.

Although we have sophisticated defense methods, there are certain factors that can affect and weaken our immune system. These are the main causes of a weakened immune system:

Inadequate nutrition: it is the basis of health. The deficit of proteins, vitamins, or minerals, as well as the excess of carbohydrates, directly affects the functioning of the immune system.

Low activity: sedentary lifestyle is directly related to diseases such as diabetes or being overweight, which has a very negative impact on immunology. Lack of movement or no moderate physical activity, at least twice a week, is a quick way to weaken your defenses.

A bad rest: not sleeping the recommended hours (between 7 and 8 a day) and not having an optimal rest and good sleep hygiene causes the defenses of the immune system to lower their guard and are not as effective against the attack of diseases.

Stress: although it is a natural response that favors the release of adrenaline, an overload of tension can transform into more serious pathologies such as anxiety, depression, or even thrombosis. Maintaining stressful situations for a long time can affect the depression of the immune system and weaken it.

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How to remove stitches mark from the body?

Many times, when you cut yourself or accidentally injure yourself, your doctor may recommend stitches because the wound is too far apart and is not able to heal properly on its own. Currently, there are different types of suture threads: nylon, silk, vycril, linen … In fact, there are sutures, such as vicryl silk, that dissolve by themselves and it is not necessary to remove either a doctor or yourself the stitches, but there are others and very common that do require to be removed after a while when the wound has healed.

A healthcare professional should always remove the stitches, be it a doctor, nurse, or other specialists, but go to your doctor if you cannot. It is necessary to remove the stitches now and you have no idea how to remove stitches.

How to remove stitches – step by step

If you have decided to remove the stitches by yourself or with someone’s help, you mustn’t do it without knowing how to do it. A doctor should do this process to make sure everything is going well. However, if there is no possibility of going to this, you can follow these steps to remove the stitches.

Get sharp-tipped or surgical scissors. Never use knives as they tend to slip and can injure you.

Sterilize the tools you are going to use. To do this, place the scissors together with some metal tweezers in a pot of boiling water to eliminate all kinds of bacteria and other germs and prevent them from entering your body. The tweezers should look similar to those used to remove eyebrow hair, but make sure they don’t slip to make the process easier for you.

Bandages and an anti-inflammatory and/or antibiotic cream are important if the wound has not healed properly and begins to bleed. Although this is rare, these supplies should be kept on hand.

Before removing the stitches, it is vitally important that you sterilize the area where they are. To do this:

  1. Wash with soap and plenty of water.
  2. Apply alcohol or chlorhexidine.
  3. At the end of this, sit in a place where there is a lot of light so that you can see the stitches clearly and you can begin to remove them.

Using the pliers, lift the first knot and cut the thread next to the knot. Make sure not to pull too much on the thread when you are holding it with the tweezers, just enough to be able to put the tip of the scissors in and cut.

Once cut, stretch the thread that you are holding with the tweezers little by little without using almost force and you will see that the thread begins to come out of your skin.

Repeat these steps with the remaining sutures and you’re done.

Clean the wound with a cotton ball moistened with water or a little alcohol.

If you notice that the wound begins to bleed when you remove the first knot, do not remove the rest and go to your doctor since it may not yet be time to remove the stitches. After removing the stitches, you need to pay attention to your wound to make sure it is healing as it should. If you notice any strange changes, go quickly to the doctor.

How to remove ingrown stitches – step by step

It may be the case where the stitches are ingrown. This is rare and should not happen if you follow your doctor’s instructions and the stitches are removed after the days indicated by this, because if too many days go by, the skin begins to heal over the stitches, leaving these little to little bury in it. If this happens, you must go to your doctor since removing them becomes a painful process, sometimes even difficult. However, if for some reason you or someone close to you have to do it, the steps to follow to remove the ingrown stitches are as follows.

Acquire the utensils mentioned above.

Sterilize the scissors and tweezers that you are going to use.

Having bandages and an anti-inflammatory cream on hand is essential in these cases, as the wound may bleed or ooze interstitial fluid. If it has become infected, it may even ooze purulent fluid.

Disinfect the wound as many times as necessary. First, wash it with soap and water and then use some disinfectant to apply it on it.

Sit where you can see the points clearly and pick up the first knot. With the knot raised, cut the thread close to the knot. The stitches may be too red and there is no possibility of cutting the knot as it should be. In these cases, it is essential to see your doctor since it may be necessary to open the skin a little and even the muscle, in severe cases, to remove the stitches.

Once cut, stretch the thread that you held with the tweezers and pull it to remove it, without using too much force. Faced with this situation, this step can hurt, so if you notice great pain, stop what you are doing and go to a doctor to cause a bigger problem.

If you have managed to remove it, repeat these steps with the remaining stitches.

Clean the wound very well and disinfect it again.

It would also be advisable that, when you have removed the stitches, you go to a doctor as soon as possible to ensure that everything is going well. The wound will finish healing correctly. In these cases, you have to take special care and observe an alarming change in the wound.

Do removing stitches hurt?

In general, removing the stitches does not hurt. It should not hurt in any case. If, on the other hand, you have removed the first stitches yourself and you have felt pain, it would be better for you to go to your doctor as it is probably due to having left the stitches for longer than indicated or the presence of an infection. Remember not to overstretch the knotted thread when removing the stitches, as otherwise, it may hurt and make you more injured. Think that if everything is being done well, the point should come out on its own without using too much force.

When to remove stitches

You do not know the time. What has to happen to remove the stitches? Generally, stitches should be removed between 7 and 14 days after they have been placed. Depending on the location and type of damage, they will be removed sooner or later.

Always follow the doctor’s instructions and do not exceed the days indicated by him to remove the stitches. Otherwise, problems such as infections in the scar or burial of the stitches under the skin could appear. You would have the stitches ingrown or infected, which will make the removal process of these points difficult. You may even feel pain when performing the extraction. If you exceed the indicated days, the scar that will remain will surely be more visible and larger.

How to care for a wound after removing stitches

The treatment of the wound after removing stitches is particularly important to do so follow these tips.

You can put a bandage on the wound to avoid exposing it too much and allowing it to continue to heal properly.

Apply a disinfectant daily to ensure that no type of infection appears, although if it has been closed correctly, it is not often that this happens.

Do not scratch the wound and in case you have to dry the area where it is located, do not rub it, make small pats on the scar to dry it.

Apply sunscreen to protect the scar from UV rays, as they are harmful to it.

If the wound is completely closed, you can buy a cream with vitamin E, as it can help it heal faster and better.

Check that it is not opening.

There are doubts about whether it is better to leave the stitches or the recent scar open or covered. The reality is that it would be convenient to alternate this when you are at home. You can leave them in the air and when you go out to the street, cover them to protect the wound with stitches or the recent scar already without stitches. In the same way, that you can do when these are removed.

What is alopecia? Causes and treatments for hair loss

You may have heard or met someone who started having sudden hair loss and major head flaws. So, do you know what alopecia is? It is precisely this disease that causes hair loss in large quantities, forming imperfections and, in more specific cases, even baldness.

Thus, alopecia is a disease that can affect men or women, for different reasons. However, it has a treatment to prevent blemishes from increasing and can even regrow hair, all under the supervision of a dermatologist.

What is alopecia?

First of all, alopecia is a condition that causes hair on the scalp or some other area of ​​the body with a lot of hair to fall out, such as the eyebrows. Thus, large areas of the flaw are visible to the naked eye, showing skin that used to be hair or hair.

Types of alopecia

In short, when someone has alopecia, five different types can be causing the problem of hair loss. Above all, see what the following are.

Alopecia areata

When the body is fighting a disease (auto immunization) or even having emotional problems, this type of alopecia can appear. Also, there are no other symptoms besides hair or hair loss.

In summary, alopecia areata causes a person to have severe hair loss in certain areas, causing round patches to appear on the scalp with no hair, roughly the size of large coins.

Even so, total alopecia areata causes all hair to fall out on the scalp and universal areata causes all body hair to fall out. However, its evolution is not predictable, and hair can grow back or not, being very specific to each person.

Androgenetic

It is the well-known baldness, is caused by genetic factors, associated with the rate of testosterone in the bloodstream and, therefore, more frequent in men, because testosterone is the main male hormone.

Traumatic alopecia

It comes from the habit of constantly pulling strands of hair or trauma to the head such as bumps and bruises that leave scars.

Seborrheic

Caused by seborrheic dermatitis, which can be treated with the use of medications.

Effluent

Basically, this type of alopecia is identified by a period in which the hair falls naturally, however, when this mechanism is deregulated, there can be a longer period of hair loss, which generally responds and improves with treatments.

Signs of alopecia

In general, alopecia hair loss can be identified by the loss of 100 or more hairs per day. But since no one keeps counting hair lost on the floor or on the comb, you can tell if this happens when there are many strands of hair on the pillow in the morning or when many strands, not just three or four, are in your run. by the hair.

In addition, fingernails and toenails can also change, with white lines and sharp indentations appearing.

Causes

In general, alopecia can be the result of many things that happen to us, which are neither transitory nor momentary, such as:

  • Recurring stress;
  • Genetics;
  • Too much chemical or poor quality chemistry on the hair;
  • Poor diet and the consequent lack of nutrients;
  • Use of continuous medications;
  • Diseases, such as skin cancer, lupus, or diabetes;
  • Deregulated postpartum hormones;
  • Ringworm on the scalp;
  • Menopause;
  • Trichotillomania.

Difference between alopecia and common hair loss

Alopecia is different from common hair loss. In short, alopecia is related to other diseases of the body, which sometimes have no cure, only reduction or control of symptoms.

However, common hair loss occurs due to routine or unusual situations, such as too much stress or after part, which is a short time are reversed.

Hair loss risks

So if you want to prevent the appearance of alopecia at some stage in your life, then you need to know the risk factors and what influences it to manifest itself

  • Hormonal problems;
  • Stress;
  • The pregnancy;
  • Advanced age;
  • History of baldness in the family (genetic factor);
  • Excess weight loss;
  • Lack of vitamin B12 and proteins;
  • Too much vitamin A
  • Diabetes and lupus.

Treatment

Finally, to identify alopecia and define the best treatment, it is necessary to have an evaluation by a dermatologist. In short, each type of alopecia can receive more effective treatment.

However, alopecia is treated with topical drugs, that is, directly applied to the affected region, such as corticosteroids, anthralin, and minoxidil. Still, corticosteroids can be injectable to have the most precise effect in one area.

Still, cosmetic products such as lotions or ampoules and food supplements are excellent to complement the treatment of more severe cases.

In addition, other specific and more expensive treatments such as carboxytherapy and intradermotherapy (laser treatments) can be performed with a professional and with a medical recommendation.

Thus, with treatment, the disease can be controlled, reducing defects and preventing new defects from arising, since the growth of the hair root follicles is stimulated, and this is necessary until the disease disappears. In addition, introducing a good diet is essential, because this way the hair will have the necessary vitamins to grow strong.

Benefits of Regular Exercise

Our busy modern lifestyles can leave little time for taking care of ourselves. The combination of full-time work and commuting often means that there is hardly any space left to pursue a healthy lifestyle. But if you can find the time, the benefits are huge.

As well as improving your physique, the BBC reports positive effects on the bones, heart, and respiratory system.

Team Sports

Team sports are especially beneficial, as they combine all the great physical effects of regular exercise with something even more special. Players learn valuable skills, such as compromise and increased focus. Athletes need to be highly motivated in order to commit to training schedules and give their best to the team. In fact, according to the Guardian participating in team sports can make someone a better student as a result of this increased focus. Hockey is a perfect example of a team sport that encourages all these positive attributes as well as a sense of physical well-being and good general health.

Effective Coaching

Coaching a hockey team, whilst not necessarily being the most lucrative role in the world, can be a hugely rewarding one. Many coaches are older people who have previously had a highly successful sporting career of their own, but in spite of their wealth of experience, they can always benefit from a little extra help in performing the job to the best possible standard. If you are a coach interested in finding out more detailed information on field hockey drills, you may find it useful to review field hockey training videos from sportplan.net.

It is a good idea to offer meticulously planned training sessions to the players on your team, whatever their ages and ability levels. This will help to increase engagement levels throughout the team and keep the players keen and motivated. Taking advantage of the tried and tested plans available at Sportplan will keep your training sessions interesting and up to date, saving you lots of time and energy. You can choose from a huge library of tools and drills, covering such topics as roles and responsibilities or use the expert knowledge on offer to tailor your own plans to suit. It can help you to realize your full potential by becoming the best possible coach that you can be.

How to Treat Anxiety and Stress With Hypnosis

When the average person hears the word “hypnosis”, the first image may be of a magician forcing a hypnotized subject (likely an audience plant) to squawk like a chicken or hop on one leg while immersed in a suggestive mental state. But there’s a lot more to hypnosis than the show put on by charlatans and stage performers. In fact, hypnotherapy has been practiced for decades in an effort to help patients get to the root of their problems and adjust their inner dialogue in order to make positive and significant changes in their lives. You may have heard about such therapies helping patients to overcome bad habits like smoking and other addiction, or to deal with a wide variety of phobias such as fears of flying or dogs. And if you’re suffering from stress and anxiety, you’ll be happy to hear that undergoing hypnosis with a licensed professional may help you to reduce your feelings of panic, lower your heart rate, and deal with the hurdles of life as they come at you.

Medicinal uses of aloe Vera

Due to its incredible nutrients and healing properties, aloe vera has long been used as a natural remedy to treat various ailments, infections, and skin problems. If you still don’t know about the favorable qualities of this powerful plant, don’t worry! Here we tell you what are the medicinal uses of aloe vera.

Red wine to treat migraines

It seems that one of the activators of migraine, among others, is the abuse of alcohol. In the case of wine is associated with the consumption of red wine due to its flavonoid content. However, other types of wines such as sparkling wines (champagne or cava) or whites with a slight presence of carbon dioxide (needle), reduce this discomfort commonly called a headache.

Dry Socket Symptoms and Treatment Options

Tooth extractions are not something to look forward to. The procedure itself is not painful, but the recovery can cause swelling and irritation. In most cases, this is the furthest extent of post tooth extraction procedures. On rare occasions, however, patients may develop a problem called dry socket where the tooth was removed from the bone of the mouth. This can lead to pain, discomfort, and infection.