Good Health and Wellness

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Good Health and Wellness

We offer slimming tips and food supplement products to develop a healthy body. And that's why I'm doing a job to spread my findings to more and more people.

My name is Fabricio Nakazawa digital entrepreneur and lover of health and well-being. Over the years I've realized that supplementing our food is extremely important to contribute to our physical and mental well-being.

15/11/2022

I love it!

15/11/2022

What Is Meditation?
Meditation is a mind-body practice in which your attention is focused on being mindful of the present, your breath and your mind to promote awareness, cultivate wellbeing and reduce stress and anxiety. It comes in many forms and can be practiced almost anywhere, so long as you can be aware of your body and surroundings. Types of meditation vary throughout each person’s practice and can include breathing-based meditation, mindfulness practices, nature-based visualization, mantra and spiritual meditation. Meditation can be practiced alone, in a group or with a coach or therapist.

“There is no right or wrong way to do meditation. Any activity can be meditative if we’re fully present,” says Sarah Meyer Tapia, a meditation coach, associate director of Health & Human Performance and head of Wellness Education at Stanford University. “Meditation is to be present and know what we are doing, while we are doing it.”

Meditation tends to be something we feel we have to make time for, she adds, and instead, recommends taking as little or as much time as your mental energy allows to pivot away from distractions.

If a meditation practice feels out of reach, Meyer Tapia suggests asking yourself when and where you feel peace, comfort, joy, clarity, creativity or focus. For some, this might be while taking a shower, going for a walk or playing with their pet.

“When we think of all the outcomes of meditation that we’re looking for, look for where that exists already in your life, because almost all of us have some window somewhere,” she says.

14/11/2022

Autumn is wonderful.

14/11/2022

3 Amazing and Evidence-Supported Health Benefits of Running.

Benefit 1. Running adds years to your life and life to your years.
Benefit 2. Running helps you sleep better.
Benefit 3. Running can improve your knees and back.

06/11/2022

Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.

30/10/2022

7 Tips to Help You Lose Weight Healthy Way

1. Eat Healthy Foods
Eating healthy foods is one of the most important things you can do to lose weight. You need to make sure that you are getting enough protein, essential vitamins and minerals, and healthy fats. You also need to avoid processed foods and eat a variety of foods from all food groups. Some ways to eat healthier include eating breakfast every day, choosing unsaturated fats over saturated fats, and getting enough exercise.

2. Avoid Processed Foods
Processed foods are generally unhealthy because they often contain additives, preservatives, and other unhealthy ingredients. They can also contain high levels of sugar or saturated fat. You can reduce your intake of processed foods by avoiding them altogether or substituting them with healthier options. For example, you can make your own sandwiches or pack a salad for lunch instead of eating a bag of chips.

3. Drink Plenty of Water
When it comes to losing weight, hydration is key. Make sure to drink plenty of water all day long to help flush out toxins and keep your body functioning properly. In addition, drinking water helps regulate your appetite and keeps you feeling full after eating.

4. Avoid Sugary Drinks
There are many ways to avoid sugary drinks, and here are four tips:

1. Make your own drinks. One way to avoid sugary drinks is to make your own at home. You can mix fruit juices, water, and herbal tea for a healthy drink in which you control the ingredients in.

2. Use unsweetened herbal teas. Another way to avoid sugary drinks is to use unsweetened herbal teas as replacements for sodas or other sweetened beverages. Many herbal teas are low in sugar and can be a healthy choice for replacing sweetened beverages.

3. Drink water instead of soda or other sweetened drinks. If you don’t like the taste of water alone, try drinking it with lemon or lime juice for a bit of flavor and extra health benefits. Add ice if you want cold water, but remember that adding ice can increase your calorie intake.

4. Avoid restaurant food that is high in sugar content. Restaurants often serve large portions of high-sugar foods that are very unhealthy for you on the whole spectrum of diets – from weight loss diets to healthy eating plans alike!

5. Choose Leaner Protein Sources
Lean protein sources include poultry, fish, legumes, and soy products. These foods are low in saturated fat and cholesterol and provide essential nutrients such as protein, fiber, and minerals. When choosing lean protein sources, be sure to select options that are lower in calories. Try to choose fewer high-calorie foods and instead focus on filling up on vegetables and fruits.

6. Eat More Vegetables and Fruits
There are a few simple tips you can follow to help you lose weight and keep it off. One of the most important things you can do is to eat more vegetables and fruits. These foods are packed with fiber, vitamins, minerals, and antioxidants which help reduce your risk of heart disease, stroke, type 2 diabetes, and some types of cancer.

In addition to their health benefits, vegetables and fruits are also delicious and satisfying. By incorporating more of these into your diet, you will not only be helping yourself lose weight but also enjoying yourself at the same time!

7. Exercise Regularly
Exercise is an important part of a healthy diet and weight loss plan. A 2006 study in “The Journal of the American Medical Association” found that people who exercised regularly lost more weight and body fat than those who did not exercise. The study participants who exercised for at least 30 minutes a day lost an average of 2.5 pounds more than those who did not exercise.

In addition to being physically active, another key part of a healthy diet and weight loss plan is eating enough fiber, which helps to keep you feeling full long after meals. One fiber-rich food that can be included in your diet is fruits and vegetables. In addition to helping you lose weight, eating fruits and vegetables has other health benefits, such as reducing your risk of heart disease, stroke and certain types of cancer.

Conclusion
In conclusion, by following Gianluca Tognon tips, you can lose weight in a healthy way and maintain your results. Remember to be patient and to set realistic goals for yourself. Make sure to consult with your doctor before starting any new diet or exercise program. Most importantly, have fun and enjoy the journey!

28/10/2022

You can lose weight by making small changes to your diet and lifestyle.
It is best to lose weight gradually - you are more likely to keep it off by doing it this way.

How do I know if I need to lose weight?
You can find out if you are carrying extra weight by calculating your body mass index (BMI). Your BMI uses your height and weight to work out if you are a healthy weight.

Having a BMI in the overweight or obese category puts you at an increased risk of health problems such as heart disease and diabetes.

Normal or healthy weight – a BMI of 18.5 to 24.9.
Overweight – a BMI of 25 to 29.9.
Obese – a BMI of 30 or more.
You can also check your waist measurement to make sure you are not carrying too much weight around your middle. Having too much fat around your middle can increase your risk of health problems.

How to measure your waist
Find your waist
With your finger, feel the bottom of your ribs and the top of your hipbones; your waist lays between these 2 points, normally where the bellybutton is.
Measure your waist
Wrap the measuring tape around your bare skin or a light t-shirt.
Make sure the tape is snug, but does not compress your skin.
Relax, exhale and measure your waist.
Healthy waist measurement
Men = Less than 94 centimetres (37 inches)
Women = Less than 80 centimetres (32 inches)
How can I lose weight safely?
Start by aiming to lose 5-10% of your current body weight.
Aim to lose around 0.5kg (1lb) per week.
This gradual weight loss can be achieved by eating fewer calories than you normally eat each day and being more active.
Try our 12-week weight loss programme, which has nutritious calorie-counted meal plans designed to help you lose weight in a gradual and safe way.
Why should I aim to lose 5 or 10% of my weight, this seems like a small amount?
Losing just 5-10% of your weight has lots of health benefits. You can see improvements in blood pressure, cholesterol and blood sugars. This can lower your risk of developing:

high blood pressure
heart disease
stroke
diabetes
certain cancers.

27/10/2022

The Benefits of Supplements for Seniors

Nutrients and Brain Health: Alzheimer's disease (AD) and cognitive functioning
· Alzheimer's is a degenerative brain disease that can cause a person to forget recent events or familiar tasks. The risk of Alzheimer's disease increases with age.4
· Nutrients, such as antioxidants and B vitamins, play an important role in healthy brain functioning. High blood levels of antioxidants are associated with improved mental function, including memory.5
· A diet rich in antioxidants may protect against Alzheimer's disease and slow the progression in people already diagnosed with Alzheimer's.6
· Vitamin B12 and Folate may have beneficial effects on overall cognitive abilities.7 Low blood levels of Folate and Vitamin B12 and elevated homocysteine levels have been associated with a higher incidence of Alzheimer's Disease.8
· A good multivitamin/mineral supplement, including vitamin C, B6, E, D, Folic Acid and minerals such as Iron, Zinc and Selenium, could improve mental functioning and might even delay the onset of Alzheimer's disease.9

Antioxidants, phytochemicals and the prevention of eye disease
· As the population ages, the incidence of age-related eye diseases increases. Two of the most prevalent eye conditions affecting those over 60 are age-related macular degeneration and cataracts.
· Antioxidants, in particular the carotenoid lutein, may prevent macular degeneration and cataract formation.10
· Vitamins C, E and carotenoids have been shown to delay the onset of age-related vision disorders such as cataracts and macular degeneration.11

Nutrients and immune functioning
· As a person grows older (50 years and above), their immune response declines. A challenged immune system can increase the risk and severity of infections in seniors.
· Supplementation with Zinc, Selenium and antioxidants (Vitamin E and Beta-Carotene) may improve immune function and reduce the incidence of infectious illnesses in seniors.12

Nutrients and Cancer Prevention
· Vitamin E may also protect against prostate cancer and, when partnered with the carotenoid Lycopene, may help kill cancerous cells in the prostate.13 14
· Multivitamins may reduce the risk of colon and re**al cancer. This benefit has been attributed to the Folic Acid found in multivitamins, although other micronutrients may also have provided beneficial effects.15 A modest protective effect has also been attributed to Calcium.
· Women who consume a diet low in Folic Acid may have an increased risk of developing breast cancer.16 The risk is believed to be higher in women who consume larger amounts of alcohol, as alcohol is believed to interfere with folate metabolism.17 The positive correlation between antioxidants (Vitamin C, E, A and Selenium), Calcium, Vitamin D and a reduction in the incidence of breast cancer is still being studied.

Calcium, Vitamin D & Osteoporosis
· One in four post-menopausal women and one in five senior men are affected by osteoporosis.18
· Daily supplementation with calcium and vitamin D may reduce morbidity and mortality from osteoporosis in men and women aged 65 and older.19 Calcium helps to build and maintain bone mass whereas vitamin D can help the body absorb calcium properly.
· Many seniors have inadequate vitamin D levels as the ability to synthesize vitamin D from sunlight or food sources declines with age.20 This can contribute to osteoporosis and is also associated with muscle weakness, which can affect functional mobility and put seniors at increased risk of falls and fractures.21 Seniors should consider taking a trusted, complete multivitamin on a daily basis to avoid micronutrient deficiencies that may affect health. As most nutrients work more effectively when taken together, multivitamins provide several benefits not achieved by using single supplements.

27/10/2022

5 Things You Need to Know About Dietary Supplements

1. Supplements come in many forms.
“Whether in pill, powder or liquid form, the goal of dietary supplements is often the same: to supplement your diet to get enough nutrients and enhance health,” explains Jeffrey Millstein, MD, physician at Penn Internal Medicine Woodbury Heights.

They contain at least one dietary ingredient, such as vitamins, minerals, herbs, botanicals, amino acids or enzymes. Some of the most popular supplements come in a multivitamin (which can help you avoid taking a dozen pills each day), but they can also be purchased as a standalone supplement.

The simplest common denominator? They’re labeled as dietary dietary supplements. Some common dietary supplements include:

Calcium
Fish oil
Echinacea
Ginseng
Garlic
Vitamin D
St. John’s wort
Green tea

27/10/2022

What Do Supplements Do?
Whether they’re spilling out of your medicine cabinet or filling your bathroom countertop, you’re not alone if you’re one of the millions of Americans who take a vitamin or supplement each day.

You may be trying to combat a vitamin deficiency or lower your risk of certain diseases —- or you may just feel proactive about your health after popping a supplement that promises to improve your health.

From vitamin A to zinc, Americans have been taking dietary supplements for decades. When supplements first became available in the 1940s, people flocked to local drug stores to stock up on these supposedly magical pills to improve their overall health and well-being — and they never stopped.

26/10/2022

The hidden dangers and surprising benefits of vitamin pills – BBC REEL.

26/10/2022

Essential nutrients for your body.

Every day, your body produces skin, muscle, and bone. It churns out rich red blood that carries nutrients and oxygen to remote outposts, and it sends nerve signals skipping along thousands of miles of brain and body pathways. It also formulates chemical messengers that shuttle from one organ to another, issuing the instructions that help sustain your life.

But to do all this, your body requires some raw materials. These include at least 30 vitamins, minerals, and dietary components that your body needs but cannot manufacture on its own in sufficient amounts.

Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage.

But trying to keep track of what all these vitamins and minerals do can be confusing. Read enough articles on the topic, and your eyes may swim with the alphabet-soup references to these nutrients, which are known mainly be their initials (such as vitamins A, B, C, D, E, and K—to name just a few).

In this article, you’ll gain a better understanding of what these vitamins and minerals actually do in the body and why you want to make sure you’re getting enough of them.

26/10/2022

1) Fill in Gaps in Nutritional Value of Our Food

If you go down the aisle at your supermarket and you are shopping for fruits, you would notice that the fruits are picture perfect. I mean all clean, with smooth skin and very little flaws at all. Now, why is this so? The answer lies in the fact that these fruits have been selectively bred and some genetically bred to look good. The increased visual appeal is supposed to help increase consumer’s confidence in the product. They are also bred to increase crop yields and not to increase in nutritional value. In consequence this results in fruits and vegetables that are lesser in nutritional value and differs greatly from the fruits and vegetables that our ancestors once consumed. Hence, health supplements play that crucial role in filling up the gaps in nutritional value that these “modern” fruits and vegetables created.

2) Nutrient Deficiency in Soil

The soil that the fruits and vegetables are planted in may be experiencing nutrient deficiency due to improper agricultural practice and other factors. This results in low yields and plants that look stunted and discoloured. Nutrients play a vital role in the growth of plants and these nutrients include calcium, nitrogen and phosphorus. A lack of nutrients in the soil and it will affect the plants as well as their produce. This in turn affects your own nutrient intake as the lack of these nutrients in these plants and their produce is inherent in the fruits and vegetables that you eat.

3) Long Term Exposure of Foods Leads to Fall in Nutrient Value

Sometimes, fruits and vegetables in the supermarket have to travel long distances. The distance that they might have to travel might even average about 1,500 miles. The travelling that the fruits and vegetables have to go through affects the nutritional value of the produce. On top of that, exposure to a certain amount of light and heat can also affect the nutrients available in the produce and the nutrients that are more greatly affected by this are vitamins C and vitamin B (Thiamin).

4) Produce Not Given Ample Time to Ripen

Most produce are selected and picked before they become naturally ripe on the plants. This is done so that they are firm and strong enough to undertake the transportation and the travelling without them becoming spoilt and later discarded. It is also done that way so that when they arrive on the shelves, they still look fresh and have some shelf life. The fact that they are picked before they ripened on the plant means that the produce will never have the full spectrum of precious nutrients as they were not given ample time to accumulate these nutrients compared to produce that were left to ripen naturally on the plant.

5) We Need More Nutrients as we Age

As we progress in life, the need for certain nutrients to be present in our body increases. This is especially true when we face specific health conditions like a women in who just gave birth for example. Women in postpartum require a certain amount of calcium, magnesium, zinc, vitamin B6 and folate and many consume less than the recommended amounts. Getting the required nutrition also becomes somewhat of a challenge as we grow older. Our need for extra calories decline and the body becomes less efficient at absorbing the nutrients that it needs. Hence it is important for seniors to supplement their diet with health supplements that can help them remain healthy and energetic.

6) Pollution of the Environment

Pollution of the environment have also increased the need for most of us to take in health supplements. There are health supplements that acts as antioxidants and they help us to eliminate harmful substances in our body. Three major antioxidant vitamins are beta-carotene, vitamin C and vitamin E. You can take these supplements to help your body clean itself from the pollutants that is slowly creeping up in quantity in our environment.

7) Food Processing

Last but not least is the effect of food processing on the nutrients in the food we take. Cooking, food processing and preserving of food can lead to nutrient depletion in our food. This makes it difficult for us to get an adequate supply of nutrients from our foods alone. As such it will be helpful if we take supplements in conjunction with the diet that we are already taking.

25/10/2022

10 - 20 minutes of aerobic exercise.

25/10/2022

Exercise

Exercise is a great way to relieve stress and to improve your overall wellbeing. Not only does exercise improve your overall fitness, but it has also been found to have the following benefits:

Helps you sleep better.
Increases your energy levels.
Improves your concentration.
Boosts your mood.
Lowers levels of stress and anxiety.

You don't need to go and run a marathon or sweat it out at the gym. Start out small and before you know it, you will have worked your way up to the recommended 60 minutes of physical activity per day.

Here are some ways that you can add some physical activity to your day:

Walk to school (and home again)
Play a game of basketball (or something else) during lunch
Sign up for a team sport
Head to the skate park or go for a bike ride after school.

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Autumn is wonderful.

3 Amazing and Evidence-Supported Health Benefits of Running. Benefit 1. Running adds years to your life and life to your years. Benefit 2. Running helps you sleep better. Benefit 3. Running can improve your knees and back.

The hidden dangers and surprising benefits of vitamin pills – BBC REEL.

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