Psyco Health

Author: Sarah Sadie

  • The Need And Importance Of Facial Skin Care

    The Need And Importance Of Facial Skin Care

    The answer to the question of why you need facials seems obvious. Of course, to delay the appearance of wrinkles! However, wrinkles are far from the only problem that prevents us from looking in the mirror with pleasure. Acne, blackheads, enlarged pores, peeling … You can avoid the “vagaries” of the skin only by providing it with proper care: then the oily one will stop shining, and the dry one will not react so sharply to washing with ordinary tap water.

    At the same time, the older we get, the more thoughtful the exit strategy should become. Of course, no one can win the battle over time, but who would refuse to look five, ten, or even twenty years younger?

    Basic Rules Of Care

    For facial skincare at home to give visible results, it is important to follow certain rules. Where to begin?

    Regularity

    Beauty excellent students know that skincare has a cumulative effect. Simply put, do not count on flawless skin if yesterday you were smeared with creams from a dozen jars, and today you decided to “take a break.”

    Subsequence

    Make-up removers are used before the cleansing foam, and the night cream is used after the serum. At the same time, each remedy must be given time. Otherwise, the valuable components will not have time to be absorbed.

    Twice a day

    It is necessary to take care of the skin of the face twice a day, but beauty assistants for care at different times of the day differ both in purpose and composition. For example, a day cream moisturizes and protects against negative environmental factors (including the sun). And night one is most often aimed at regeneration, nutrition, and deeper hydration.

    According to the instructions

    Be sure to read the instructions on all jars and bottles. They will tell you that scrubs are not used during the period of acute inflammation, and the remnants of care cosmetics that have not been absorbed should be carefully removed from the skin with a clean cotton pad.

    How To Choose The Right Skin Care For Your Face

    First of all, be guided by your age, skin type, and the composition of the cosmetics.

    Skin Type

    First, let’s determine what type of skin you have. This will help you find the right skincare for your face.

    DRY SKIN

    • It feels tight after washing, sometimes peeling.
    • Prone to the appearance of early wrinkles.
    • Has almost invisible pores.
    • Dry skin needs intense hydration and nutrition: look for powerful humectants and moisturizers.

    OILY SKIN

    • Has enlarged pores, is prone to blackheads and acne.
    • Shines (due to increased sebum secretion).
    • Oily skin needs matting and cosmetics with sebum-regulating and bactericidal components that will help to avoid breakouts.!

    COMBINED LEATHER

    • The T-zone (nose, forehead, chin) shines and becomes greasy. Enlarged pores are noticeable.
    • The cheeks may suffer from dryness.
    • Combination skin needs care that will consider its characteristics: for example, multitasking.!

    NORMAL SKIN

    It doesn’t fit any of the descriptions: dryness or acne is the exception rather than the rule for her (at least if you give her the right care)!

    Normal skin needs just as much care as others: get a good moisturizer first.

    If you are still in doubt about your skin type, be sure to consult with a beautician. Incorrectly selected cosmetics are one of the main causes of skin problems! For those seeking expert guidance and advanced treatments, visiting a Med Spa near El Segundo can be a game-changer—offering personalized skincare solutions and non-invasive facial treatments that go beyond basic home care.

    Composition

    The ingredients of skincare cosmetics are the main sponsors of our beauty. What components to look for in the composition?

    • Hyaluronic acid, extracts of green tea, grapes, sakura, aloe, and glycerin for moisturizing.
    • Formatting and narrowing pores – extracts of burdock and black tea, grapefruit, clay, black coal.
    • For nutrition – natural oils.
    • To combat acne and blackheads – salicylic acid, zinc, eucalyptus extract.
    • For exfoliation – fruit acids, crushed apricot pits.
    • Retinol, vitamins A and C, tea polyphenols, shea butter, caffeine, peptides for aging skin.

    Age

    All ages are submissive to self-care! The main thing to remember is that the skin has different needs at different ages.

    • 25+ – Intensive moisturizing and SPF products are especially important in facial care, which will protect the skin from photoaging.
    • 35+ – It’s time to fight wrinkles and dull complexion. Look for cosmetics with antioxidants and vitamins.
    • 45+ – Expression wrinkles at this age already turn into permanent ones; bags and dark circles appear under the eyes. Cosmetics with a drainage and lifting effect will help to cope with them.
    • 55+ – In addition to powerlifting and drainage, the skin needs help in the fight against age spots, deep wrinkles, and dryness.

    How To Take Care Of Your Face At Home: Step By Step Instructions

    Comprehensive facial skincare (and this is what you need) includes several stages:

    Skin Cleansing

    The skin is cleansed twice a day. In the evening at home, we remove from the face the remnants of cosmetics and impurities accumulated in the pores during the day. In the morning, we remove the excess sebum that the skin has released during the night.

    • In the morning, washing is enough: for dry and sensitive skin, a gentle Garnier cream-gel for face “Basic care” with rose water is suitable, and for oily, problematic, and combined – Garnier cleansing gel. “Clean skin.” It removes impurities and mattifies the skin and tightens pores, fights blackheads, and prevents acne.
    • In the evening, the make-up remover is added to the gel wash. Choose cosmetics according to your skin type. Do not forget that the area around the eyes needs particularly gentle cleansing—for example, Garnier Skin Naturals 2-in-1 Express Express Eye Makeup Lotion.

    Exfoliation

    Removing dead skin particles prevents the development of acne, activates cell renewal, unclogs pores, and facilitates access to skincare cosmetics (even the most effective remedy will not work on keratinized skin).

    • Peeling at home can be done with exfoliating agents – scrubs. Garnier Skin Naturals Apricot Scrub is suitable for all skin types and contains apricot oil for extra care.
    • Monitor the frequency of exfoliation. If you have oily to combination skin, apply it twice a week. If dry – once, use the most delicate products.

    Toning

    Do you skip the toning step and consider tonics to be something optional? In vain! They prepare the skin for hydration and provide it with additional care: they pull out the remains of impurities from the pores, matte, saturate the skin with vitamins, moisturize and even restore the pH balance.

    • If you have problematic and/or oily skin, use the Garnier Clear Skin Purifying Toner against blackheads and oily sheen. It contains salicylic acid and zinc, known for their superpowers: tightening pores, eliminating blackheads, and regulating fat balance.
    • From the first application, dry and sensitive skin will fall in love with Garnier’s Essential Care Soothing Rose Water Toner. Formula free of parabens, silicones, and synthetic colors – mast have for capricious skin.
    • To tone normal to combination skin, use Garnier Grape Refreshing Facial Toner. Among the main arguments “for” a refreshing effect, 96% natural composition and vitamin charge for vigor and radiance of the skin.

    Moisturizing The Skin

    The moisturizing procedure is carried out after toning. Cosmetics are applied along the massage lines, careful not to stretch the skin.

    • Day and night creams are most often responsible for moisturizing the skin, but for maximum effect, you can (and should!) Pamper your skin with masks once or twice a week. Among the most effective are tissue, with hyaluronic acid and plant extracts. For sos-moisturizing of dehydrated skin, the “Aqua Bomba” sheet mask with pomegranate extract from Garnier Skin Naturals is suitable.
    • Moisturizing is also important for the sensitive skin around the eyes. If this area is swollen in the morning and your eyes look tired, try Garnier Skin Naturals Moisture + Fresh Look Cloth Eye Patch. They cool the skin, reduce bags under the eyes and make the look visibly more rested!

    Skin Nutrition

    Nutrition is important, first of all, for dry skin, which suffers from a lack of its lipids. The protective barrier of such skin is greatly thinned, which means it begins to react more sharply to environmental factors.

    To restore the hydrolipid balance, look for oils in the composition (shea, apricot, etc.) Another component from the must-have category for dry skin is flower honey, included in the Garnier botanical cream. It provides a sense of comfort by nourishing and moisturizing the skin for 48 hours and also reduces the discomfort caused by dryness. Among other bonuses – 96% natural ingredients in the composition!

  • Laser Hair Removal and Mole Removal: Features and Indications

    Laser Hair Removal and Mole Removal: Features and Indications

    Today, innovative laser equipment is used to remove hair on the body and face. One of the most demanded services in aesthetic medicine is laser hair removal, it differs from other methods in safety and painlessness. The procedure guarantees the result and the absence of irritation, therefore it is suitable for people with different skin types.

    Features of laser hair removal

    To perform epilation, a diode laser of the latest generation is used, so the procedure is safe and does not cause discomfort. Like any other technique, laser hair removal has its own contraindications.

    These include the period of pregnancy and breastfeeding, cancer, diabetes, hepatitis, skin and inflammatory diseases in the treated area, poor health, etc.

    Before the procedure, you need to consult a specialist who will rule out possible contraindications. The number of sessions and their duration depend on several factors, including the type of skin, the treated area, the characteristics of the hair, and its structure.

    Before starting laser hair removal, an anesthetic cream is applied to the skin to reduce possible discomfort. After the procedure, you should follow the simple recommendations of a specialist. During the week, you should refrain from visiting saunas, baths, swimming pools, swimming in open water. A special cream is applied to soothe the skin.

    Laser removal of moles: what is special?

    In addition to laser hair removal, moles, birthmarks, spider veins, etc. are removed with the help of a laser.

    Every person has moles from birth, but they can appear throughout life. They are removed for aesthetic or medical reasons using the latest laser equipment.

    For this, a carbon dioxide or erbium laser is used, and the procedure takes up to 20 minutes. The main advantages of laser removal of moles include the following:

    • security;
    • no pain and discomfort;
    • reliability;
    • result guarantee;
    • fast skin recovery;
    • minimum of contraindications;
    • lack of scars and scars.

    Compared to other methods, the use of a laser guarantees a cosmetic result and no risk of bleeding. In addition to moles, spider veins and nets on the body and face are removed with a laser.

    Anesthesia is not required and the procedure is performed on an outpatient basis. Need a specialist consultation to exclude relative and absolute contraindications. During the rehabilitation period, medical recommendations should be followed in order to prevent the development of complications.

  • Everything About Push-ups: Techniques, Norms, Benefits of Exercise

    Everything About Push-ups: Techniques, Norms, Benefits of Exercise

    Push-ups are one of the basic physical exercises that are performed in the plank. Push-ups consist of a systematic lowering and raising of the body with the help of hands. The exercise can be performed from the floor (the simplest and most effective option) and a bench, chair, table, wall, etc.

    Some more experienced athletes can do push-ups with additional weights. It helps to engage the pectoralis major, triceps, deltoid, elbow, and other parts of the shoulder girdle.

    Types of push-ups from the floor

    Push-ups seem like a simple exercise. He has many varieties, for each of which a special technique has been developed. There are over 50 variations of the exercise. Let’s dwell on the most common of them.

    Traditional (classic)

    Everyone has known this subspecies of push-ups since the days of physical education at school:

    1. The athlete takes a lying position. The support should be on the toes and palms.
    2. Hands are spread shoulder-width apart, palms turned forward.
    3. Legs can be slightly apart (slightly wider than shoulders).
    4. When the position is fixed, you need to start push-ups.

    This type of exercise helps to develop triceps, chest muscles, deltas.

    From my knees

    The most suitable option for those who are just starting to practice push-ups. This subspecies is also ideal for older athletes or people with back problems:

    1. The starting position is similar to the traditional version, the only difference is the support – here it is done on bent knees, and not on toes.
    2. The feet should be kept above the floor, striped one over the other. This helps to relieve a decent load on the lumbar spine and reduce tension in the muscular system.
    3. Then the athlete can start push-ups, trying to hold the starting position.

    The workload for this push-up option is approximately 50%.

    From the wall

    It is better to choose this option for beginners since it gives a weak load on the muscles:

    1. Find a suitable vertical plane. It is best if it is a wall.
    2. Stand up straight, back off the wall one step.
    3. Spread your arms a little wider than your shoulders, lift your heels off the floor (this will help transfer the load to your hands, which, in fact, you are developing).
    4. Start a slow movement of the body to the wall, while lifting up by straightening your elbows.
    5. Keep your body straight, only your arms should be involved in the exercise.

    Wide grip

    A more “pumped-over” version of the classic push-ups from the floor:

    1. Spread your arms wide to the sides. The distance between them should be approximately two the widths of your shoulders.
    2. Spread your elbows to the sides, rest on open palms or fists.
    3. Rest your toes on the floor, the distance between them should be less than shoulder width.
    4. When lowering the body down, make sure that the elbows remain apart to the sides.
    5. As soon as you touch the floor with your chest, immediately quickly return to the top.

    The technique of performance is extremely important here. If you lower your stomach and push your ass up, unnaturally bending in the lower back, this will disrupt the execution technique, and you will not get the desired result.

    With a narrow grip

    This subtype allows you to work out the triceps and frontal deltas:

    1. Rest in the palms, which are located next to each other in such a way that their fingers rest on the surface of the floor and, as it were, turn slightly inward.
    2. Place your socks at a distance slightly wider than your shoulders or at the same level with them.
    3. In order to properly lower the body down, bend your arms, moving your elbows along the body. The elbows should be pointing back and slightly out to the sides.
    4. At the end, you need to lightly touch the back of the hand.
    5. Move the body upward until the arms are fully extended.

    On one hand

    A push-up option for those who already have extensive sports experience behind them:

    1. Stability of the body during this exercise is provided by legs wide apart to the sides.
    2. Place your right hand on the floor, and bend your left hand and put it behind your back.
    3. In order to protect yourself, use specialized stops.
    4. Your supporting arm (in this example, the right one) should never go to the side. It must remain in line with the body.
    5. When lowering, the elbow joint must be bent and moved to the side.
    6. The downward movement of the body must be continued until the ribcage touches the floor surface. You need to rise until your arms are fully extended.
    7. Make sure your shoulders are parallel to the floor. Do several approaches, changing the supporting hand.

    With cotton

    This variety is considered complicated and is not suitable for those who are just starting their sports development:

    1. In order to make cotton during the exercise, you need to take a position in which the socks will be on the same width as the shoulders or will be slightly narrower than the shoulder girdle. Hands need to be spread to a distance exceeding the width of the shoulder girdle by 1.5-2 times.
    2. With a strong push, push the body upward, sharply lifting your palms from the floor surface. Clap your hands quickly.
    3. The return of the body to its original position should be soft, land on the palm of your hand gracefully, like a cat. It is impossible to flop on the floor at full swing, you can get injured.
    4. As soon as you lightly touch the surface of the floor, repeat the exercise from the beginning. Move your hands rhythmically, quickly, harmoniously.

    With load

    Such push-ups are best suited for athletes who exercise in strength disciplines, as well as those who want to build muscle and acquire a clear muscle relief:

    1. Usually, for this type of exercise, special vests are selected, equipped with small weights. The same equipment is used by those who pull up on the bar or do the press on the uneven bars. If you don’t have a vest, you can use a regular barbell pancake, but you need to use this type of weight with great care and only if you have someone to belay.
    2. For this type of push-up, almost any technique (classic, one-arm, wide-grip, etc.) is suitable.
    3. It is best to start with a low weight and build it up gradually. You can add no more than 1-2 kg per week.

    For those who enjoy outdoor or urban fitness, using a cage street workout setup can provide excellent support and versatility for push-up variations, dips, and other calisthenics exercises.

    Standards for push-ups by age and gender

    Typically, the standards are calculated based on gender, weight, and sports experience. It is enough for women to bring the number of push-ups to 30-40 and for men – to 50-100. This is not the limit, but a sufficient amount to build muscle relief.

    You should always start small, especially if you have no experience. For women, for example, with 8-10 push-ups, and for men with 12-15. Gradually, the number of push-ups is increased.

    With regular training for 1.5 months, women can work out 50 push-ups, and for men – 100 repetitions. But keep in mind that training, in this case, should last no more than 10-15 minutes. This is enough to develop the arms and shoulder girdle.

    However, one should also not forget about one important nuance. It is believed that more than 15 repetitions per set will help increase the athlete’s endurance reserve. Yes, this is true, but it will happen at the expense of an increase in the amount of physical strength. If you want to improve your strength performance (regardless of your age or gender), then it is best to carefully monitor the technique of the exercise and not the number of repetitions. Add complexity to movements, push up from stops, use weights.

    TRP norms for push-ups from the floor

    MF
    BWITHZBWITHZ
    Stage I (6-8 years old)7ten1746eleven
    II stage (9-10 years old)ten13225713
    III stage (11-12 years old)13eighteen287ninefourteen
    IV stage (13-15 years old)twenty2436eightten15
    Stage V (16-17 years old)273142nineeleven16
    Stage VI (18-24 years old)283244ten1217
    Stage VI (25-29 years old)222539nineeleven16
    VII stage (30-34 years old)1619325713
    VII stage (35-39 years old)13172946eleven
    VIII stage (40-44 years old)13172835ten
    VIII stage (45-49 years old)eleven152735nine
    IX stage (50-54 years old)nine122435eight
    IX stage (55-59 years old)7teneighteen247
    X stage (60-64 years old)46fourteen357
    X stage (65-69 years old)46eleven357
    XI stage (70 years and older)25eight246

    Note:

    • M – boys, youths, men; F – girls, girls, women
    • B – bronze, C – silver, Z – gold
    • For older ages, the exercise is provided with emphasis on the gymnastic bench (stage X) and on the chair seat (stage XI).

    The benefits of push-ups for men

    The benefits of push-ups for men

    Push-ups have many advantages over other types of exercise. Men will find it helpful to include them in their training reason for the following reasons:

    • help to increase the reserve of strength;
    • increase endurance;
    • increase muscle mass;
    • help to thoroughly work out the muscles of the torso;
    • strengthens the spine and joints;
    • make the hands stronger (which is especially important for those men who are involved in active sports, whose work is associated with heavy physical exertion, and even those who spend a lot of time at the computer and their hands do not receive the proper load);
    • Push-ups are especially useful for martial arts athletes as they help improve the focus and clarity of strikes.

    Push-ups are a universal type of physical activity since they allow you to achieve a more coordinated work of the body as a whole and strengthen the muscle corset.

    The chosen training program is also important:

    1. If you want to increase your endurance, then focus on multiple sets and high reps.
    2. If you want a relief body and strong muscles, then add weights to simple push-ups.
    3. If you just want to keep your muscles toned, energized and strengthen your own health, then the standard program of classic push-ups will be enough for you.

    The benefits of push-ups for women

    The benefits of push-ups for women

    Many people mistakenly believe that push-ups are exclusively male exercises. This is not true. For women, this type of physical activity is no less beneficial than for the stronger sex.

    The main benefits of push-ups for women:

    • help to improve the relief and tone of the pectoral muscles, which makes the décolleté area more attractive;
    • strengthen the arms and shoulder girdle;
    • improve the condition of the spine and make the posture beautiful;
    • help to burn excess calories much faster, which leads to healthy weight loss;
    • contribute to the formation of a flat stomach and a beautiful abs;
    • tighten the skin in the triceps area (do not allow sagging);
    • strengthen the body, increase the reserve of strength and endurance.

    Most girls avoid push-ups, believing that these exercises will make them “pumped.” Do not be afraid of this. The physiology of fair sex is not predisposed to a strong build-up of muscles. So push-ups will help improve your well-being, tone the body, strengthen the immune system and improve metabolic processes.

    The benefits of push-ups for children

    Few parents teach their children to exercise from an early age. It is believed that the child receives his portion of training at school in physical education and during walks and active games on the street with friends.

    However, additional training never hurts, especially if you want your child to grow strong and resilient. It is best to start with simple push-ups. They bring many benefits to children:

    • such a load develops concentration, helps to improve the interaction of the upper and lower half of the body;
    • has a general strengthening effect on the body, making the child physically developed and strong;
    • regular exercise helps to strengthen the immune system, normalize the growth and development of the child;
    • sports activities have a beneficial effect on the mental abilities of children;
    • strengthens the muscles of the abdominal zone, arms, chest, ligaments and joints;
    • during exercise, blood flow accelerates, the blood is saturated with oxygen, which means that nutrients will quickly flow to the internal organs, improving the condition of the body as a whole.

    However, for all these beneficial effects to really manifest, it is important to follow the technique of performing push-ups. Any violation can result in injury and serious injury. So teach your child to do push-ups correctly and do it in good health and mood (8-10 repetitions a day are enough to start, you can increase it over time to 20 repetitions).

    Aged people

    With older people, of course, not everything is so simple. It is permissible to include push-ups in their sports routine, but everything here directly depends on the general condition of the body and the doctor’s recommendations.

    For athletes 60 years and older, all TRP standards are minimized. Fourteen push-ups in one approach are enough for them (this is the maximum). An average result suggests six repetitions, and a weak one only four push-ups.

    All exercises must be performed only under strict supervision while the load is minimized. If an elderly athlete has trained for a long time and has good physical fitness, the coach may allow 30-40 push-ups a day, but this is very rare.

  • First Psychological aid. Expert Advice for Those Looking to Renew a Relationship

    First Psychological aid. Expert Advice for Those Looking to Renew a Relationship

    Breaking a love affair is a painful process and for both parties. The man feels extremely unpleasant; his self-esteem is sharply reduced. What if you are sure that this is the same girl with whom you want to live your whole life? Don’t rush to ask to come back. First, work on yourself, then – your relationship. 

    To learn how to get an ex-girlfriend, said Anton Glomozda, personal growth coach, expert, and founder of Akloni Academy. Since 2016, men have been helped to embark on the path of self-development, gain confidence, and build harmonious relationships. Now let’s talk about everything in order.

    Dealing with the reasons

    The most difficult but important step is to figure out why this happened. Who is to blame for the breakup? Did you feel good together? Are you ready to relive all the ups and downs together? If the answer is yes, let’s get started!

    It will take a little time for the emotions to subside. Recovery must be rational. Get ready to admit your mistakes and correct them. Experience has shown that couples most often break up because girls consider boys:

    • too passive;
    • hopeless;
    • boring;
    • not interested in the further development of relations.

    Whichever of these mechanisms works (or maybe all at once?), The cause must be eradicated. Otherwise, the reunion will be meaningless.

    Before you take action, be aware that there are things to avoid. It:

    1. Alcohol abuse. You will only harm your health and you will not be able to mobilize.
    2. Be humiliated. Yes, you are offended and hard, but this is not a reason to scandal or tearfully ask for forgiveness.
    3. Press on pity. This will not work in your favor.

    Now, let’s put together a step-by-step plan for rebuilding your relationship.

    Pair recovery strategy

    Start by … forget about her! For a while. No contacts and no viewing of shared photos before bed. Only active work, self-improvement. 

    Take care of your appearance and health. The gym, good nutrition, healthy sleep should become your faithful companions. Make time for your hobby, chat with interesting people. While you are alone, it’s time to broaden your horizons.

    The key point is the inner state. If you can’t figure it out yourself, make an appointment with a psychologist or watch training on the Akloni website. Leave a request. The curators will select the best solution:

    • “Emotional intelligence” will help you to understand the variety of emotions, not to depend on other people’s opinions and not only to manage your state, but also to influence people;
    • “Achiever” is a powerful program of total pumping: health, career, environment, emotions and other areas will noticeably improve;
    • “Successful man style” is necessary to get rid of ridiculous things and update your wardrobe;
    • “Speak to be heard” – ideal for guys who want to learn how to convincingly convey their thoughts to the environment;
    • “How to get rid of insecurity and believe in yourself” will bring your self-esteem to a healthy level.

    To get started, read the articles on the topic or see – “YouTube” -channel Anton Glomozda. It’s free.

    Only after completing all the stages can you conquer your beloved again. Dial her number and make an appointment. Tell me you have an important conversation. And tete-a-tete, you will make it clear that your love will not be the same. Let her see that you are a different person now. Just do not press. She will want to return.

    At the Integrated Development Academy, men know that any loss is a great chance to get better. Thousands of guys have already gone this way and are happy with the results. Do you want to make sure? Read the reviews and rather put the advice into practice. You can do it!

  • How Much Mineral Water Can You Drink

    How Much Mineral Water Can You Drink

    Visit your nearest grocery store or study the table at any event and you’re bound to come across a bottle of mineral / seltzer water. In a market previously dominated by LaCroix, Perrier and San Pellegrino, cool newcomers such as Bubly, Spindrift and Waterloo have emerged. Topo Chico, formerly a classic mineral water, has significantly expanded its fanbase and diversified its assortment with familiar flavors like lime and grapefruit, although other varieties like blackberry-cucumber and pear-kiwi can also be found.

    Most seltzer water options are free of sugar and extra calories, which many people consume on a regular basis, believing that it enriches their bodies.

    Read Also: Vinyasa

    Many athletes consume sugary drinks on a regular basis, but one should also remember about mineral water. In this case, it is even more important to know whether drinking seltzer water really maintains the level of hydration at the desired level? How does carbonation affect post-workout health and recovery? And is there any reason why I should limit my seltzer water intake when exercising or in everyday life?

    Seltzer

    Seltzer water, sparkling water and mineral water have long been associated with the same drink. But the equal sign should be placed only between seltzer water and mineral water. Historically seltzer water is a naturally carbonated chloride-hydrocarbonate-sodium mineral water from the German source of Niedersselters in the Taunus mountains. Earlier this spring was called Selters an der Lahn, hence the original name “Selters water”. Surely you will remember the Selters company, which sells such water. Seltzer water has a high concentration of sodium bicarbonate, calcium, chloride, magnesium, sulfate and potassium ions.

    Even in pre-revolutionary Russia, medicinal-table mineral water was called seltzer. The name of the water from a particular source became a household name, although in 1984 the German authorities banned the use of the name “seltzer” for all types of mineral water, emphasizing the uniqueness of the source in the Taunus mountains. But this still does not prevent people from putting an equal sign between different mineral water. In Russia, the most popular mineral waters are Borjomi, Essentuki, Narzan.

    What sets different brands of mineral water apart is their carbonation methods, water sources, and added ingredients (or lack thereof). San Pellegrino and Topo Chico, whose waters come from natural springs containing the minerals magnesium, calcium and zinc, are considered high quality mineral water. Depending on the water source, they can be rich in minerals to varying degrees.

    Artificially carbonated water is often referred to as frothy, sparkling, and effervescent. This is produced by LaCroix, Waterloo and other similar companies. In fact, the artificiality of carbonation is not so bad; it simply means that carbon dioxide was added to the water under pressure to make it effervescent (as opposed to natural carbonation found in some mineral springs).

    Mineral water to maintain water balance

    Good news: Mineral water is digested in the same way as regular water. But before you start filling your bottles with seltzer water, keep in mind that it doesn’t look like regular water. The effervescent effect causes gastrointestinal discomfort in the form of bloating and a false sense of satiety. None of these phenomena are desirable during exercise or running, and can all be exacerbated in people with hypersensitivity in the digestive tract. Also keep in mind that prolonged, strenuous activity often requires fluids that are rich in electrolytes and carbohydrates. In these situations, you are better off sipping on more traditional sports drinks.

    Impact on health

    Mineral / seltzer water does not affect bone density. However, it can destroy tooth enamel, also causing heartburn because it is more acidic than regular water. The pH level depends on the degree of carbon dioxide saturation of the water (the more bubbles, the lower the pH) and varies by brand: on a pH scale from zero (highly acidic) to fourteen (highly alkaline). For understanding, clean water has a neutral pH of seven, and tooth erosion can occur at levels four and below. The rate of this erosion depends on your personal drinking habits and the strength of your enamel.

    So as not to worry too much, you can fight the acidity of the drink by eating something while drinking, or by drinking plain water afterwards. You can also minimize the effects of mineral water on your teeth by using a straw. Also, watch out for citric acid in some drinks, which further lowers the pH.

    Mineral water additives

    Even within the same water category, not all fizzes are created using the same methods. The ingredients label speaks for itself, and as with food, the shorter the ingredient list, the better. Carbonated water with natural fruit essences, if you choose the flavored option, should have a minimum amount of components in the composition. Try to avoid sweeteners, sodium, preservatives, and other additives.

    And as for the brands Bon and Viv, Truly, White Claw and the rest of the hardseltzers, which are gradually becoming popular, the volume of alcohol in them ranges from 4 to 8 percent, which is comparable to beer. Even the healthiest ingredients in mineral water do not counteract the dehydrating power of alcohol.

    So what is the best drink? Mineral water is a neutral drink for athletes: it is absolutely better than not drinking anything, especially when it is consumed in moderation and after exercise; But don’t forget the potential negative effects when consumed in excess, at the wrong time (before a run or workout), or with unnecessary additives (such as sugar and alcohol).

    Also, when taking mineral water before meals and in combination with other liquids, individual susceptibility can be traced in different people. Study for yourself how soda affects you at different times of consumption, and find the options that you like and that contain the best ingredients for your body.

  • This is Not the Time to Get Sick! 4 Ways to Fight Back a Cold

    This is Not the Time to Get Sick! 4 Ways to Fight Back a Cold

    If your associations with the word “autumn” are “bright colors,” “whisper of leaves,” and “charm of eyes,” then you love this season, and Pushkin’s poetry is close to you. If only “dullness,” “cold,” and “dampness” come to mind, then you are susceptible to seasonal colds. Then you just need to remember the traditional methods of dealing with colds.

    So, if you feel unwell, and there is neither time nor desire to get sick, try the four simplest and time-tested ways to strengthen the immune system and naturally help the body with colds.

    Soar feet

    A really popular treatment method, popular in ancient China, and a famous and widely used in the USA- hot foot baths. First of all, warm up your legs well. Pour hot water (38-39 degrees) into a basin and lower your feet there for 10-15 minutes. This will dilate the blood vessels and speed up blood circulation, which will allow the white blood cells and lymphocytes to circulate faster and more effectively to fight the disease. After the procedure, you can do a light foot massage and put on warm socks. In most cases, you will feel more energized the very next day! It is also very important to remember that you cannot soar your feet at a body temperature above 37.5 degrees.

    Drink water

    Increasing the volume of fluid you drink during an illness is also a simple but very effective way to treat any colds. Both ordinary warm water and teas, especially herbal teas (sage, St. John’s wort, chamomile, and other teas), are suitable. Warm drinks made from cranberries, lingonberries, lemon, and ginger will be ideal for the immune system – they help alkalize the body and help you gain strength faster.

    Taking healthy foods

    You can enhance the effect of warm drinking and saturate the body with useful vitamins and microelements with the help of honey and raspberries. Honey has anti-inflammatory and antibacterial properties. Raspberries also contain salicylic acid in their seeds, which, like aspirin, has an antipyretic effect.

    We do inhalation

    Remember how in childhood you breathed over potatoes and recovered in a few procedures? In addition to potatoes for inhalation, you can use decoctions based on medicinal herbs, essential oils, and mineral water.

    Of the herbs, oregano, sage, chamomile, coltsfoot, linden, and mint give an excellent healing effect. If we talk about essential oils, then coniferous oils of fir, pine, eucalyptus are best suited for the treatment of ARVI. Tea tree oil is also effective in the prevention and treatment of colds.

    Mineral water for inhalation should be chosen carefully, paying attention to the composition. The mineral water “Essentuki No. 17” or “Essentuki No. 4” is well suited for such cases. Such inhalations can be done several times a day. Chlorides, hydrocarbons, and boron in the water gently affect the throat and respiratory tract – it will immediately become easier to breathe, and dryness will disappear.

    By the way, inhalations are not the only way to treat mineral water: you can also gargle with it to reduce the inflammatory process.

    Also, do not forget about the double effect of the Essentuki mineral water – it is applicable not only for inhalation but also suitable for drinking plenty of fluids for colds. If you prefer a mild taste with a slightly salty aftertaste, give preference to Essentuki No. 4 water. This mineral water contains more than 30 minerals and has a preventive and curative effect. If you like a richer taste, then choose “Essentuki No. 17”. Due to its beneficial properties, mineral water will help the body to cope with colds faster. Use these simple but effective folk tricks separately or in combination. Love autumn, and do not get sick!

  • Effect of Breath Holding on the Brain and Muscles

    Effect of Breath Holding on the Brain and Muscles

    Everyone knows the feeling of a lack of oxygen. Shortness of breath occurs when holding your breath, performing the heavy exercise, or climbing to a height. Scientists have found that its occurrence is more associated with an excess of carbon dioxide in the blood than with a lack of oxygen. The effect of holding the breath on the human brain has been studied in ordinary people and divers. Professionals can hold their breath for more than 11 minutes, and this is not the limit.

    Conducted research

    Scientists have long been interested in what happens in divers’ bodies when they hold their breath, what defines the limits of what is possible, and how these skills can be used in other settings.

    Recently, a study was published in the European Journal of Applied Physiology in which people who did not have special training, that is, did not exercise breath-holding, took part. The essence of the experiment is simple – a person holds his breath, and experts measure the heart rate and oxygen level. This shows how the body copes with hypoxia and what happens at this time.

    This experiment was carried out in Belgium at the University of Ghent. The specialists selected 31 volunteers – 14 women and 17 men. The subjects held their breath three times in a row with a two-minute break. It was noted that the results were better with repeated delays. To some extent, this is because, during hypoxia, the spleen begins to produce more red blood cells, which is to carry oxygen. During the last breath-hold, the subjects were taken additional measurements – they determined the heart rate and oxygenation in the brain and the oxygen concentration in the leg muscles.

    The subjects held their breath for 37 seconds for the third time. This is a good enough indicator for untrained people. Below is a diagram of what the average heart rate looked like. The graph shows the first 60 seconds (left) and the last 60 seconds (right). The gray shows the time when the person started and stopped holding their breath.

    The blue dots are averages, and their number increases as the person prepare to hold their breath. Perhaps this is due to fear or excitement, or it may result from several deep breaths in a row. The subjects were forbidden to hyperventilate their lungs before holding their breath so that a large amount of carbon dioxide would not be removed from the body – this would allow them to hold their breath for a longer time. The subjects were warned for 30 seconds, and a countdown was started in 10 seconds.

    Ten seconds after holding their breath, the subjects’ heart rate slowed down and eventually dropped by 27 beats per minute. The lowest heart rate was observed at 83 seconds.

    If a person’s blood circulation is abruptly stopped, he can lose consciousness within 30 seconds, and the brain will receive irreversible damage within 2-10 minutes. During the study, one person lost consciousness, and the second began to feel very dizzy – their results are marked on the graph with a series of red and white dots.

    What happens in the leg muscles

    Like other mammals, humans have a diving reaction; it appears when you hold your breath. It improves if a person’s face is immersed in water. The blood vessels that lead to the muscles narrow, and the blood is redirected to the brain. The similarity of this reaction occurs on land.

    Oxygenation of the tissues of the muscles of the legs was carried out using near-infrared spectroscopy – infrared light passes through the skin, which makes it possible to measure how much oxygen the muscles are. The study’s result is that the oxygen level in the muscles decreases already at 5 seconds of holding the breath and continues to fall until breathing is restored. That is, on land, blood vessels narrow to redirect more blood to the brain.

    Changes in the brain

    Oxygenation of the brain was also carried out using spectroscopy in the near-infrared range. The results were very interesting.

    As you can see in the graph, the oxygen level in the brain first decreased. Perhaps this is due to a drop in blood pressure. However, after 5 seconds, it increased, and after 60 seconds, it became 4% more than the initial one. This is a demonstration of the brain’s self-defense – a person holds his breath but at the same time receives more oxygen.

    This state of affairs does not last long. Gradually, the oxygen concentration decreases and continues to decrease until the person takes a breath. According to the study results, after inhalation of the subjects, the level of oxygen in the brain decreased by 5%.

    For divers, this happens after 2.5 minutes. This means that they are not better at maintaining oxygen levels in the brain but are simply overcoming the natural urge to breathe.

    Let’s return to the two subjects who could not hold their breath for a long time. As you can see in the graph, their performance is different from other people. Their oxygen level drops sharply, then compensation occurs for a while, after which it drops to critical levels, which leads to dizziness and loss of consciousness for a failure. In addition, the graph shows that these people had a weak response to pumping blood from the muscles to the brain (red dots). As for the white dots, it can be seen that there were violations, and the result was the same – a lack of oxygen in the brain.

    What is this all for

    These studies had many goals, one of which was to improve recommendations for breath-holding training to improve athletic performance and altitude performance. Previous studies have involved professional divers, and it was unclear exactly what the results would be for ordinary untrained people. Fainting and dizziness indicate that further caution is needed. It is important to be aware of the warning signs of fainting and never do breath-hold training alone.

  • Face it: Debunking Major Vision Myths

    Face it: Debunking Major Vision Myths

    To keep a clear view of the world for many years and prevent any “failures” in the visual system in time is the dream of many of us. Today, for this purpose, you can adopt dozens of life hacks on the Internet or apply recommendations familiar from childhood. However, the professional community considers some of them to be myths that do not help to protect the eyes and sometimes even harm health. We will consider erroneous ideas about vision and its protection together with Olga Bulgakova, an ophthalmologist, medical consultant at Essilor Academy Russia, an expert of the Crizal brand.

    Carrots and blueberries save eyesight

    Healthy vision is inextricably linked with a complete, balanced diet, which includes vitamins and nutrients. These include vitamins A, B, lutein, and other essential elements. They are found, among other things, in carrots and blueberries, the healing properties of which many remember from childhood.

    Talking about the benefits of these products for saving eyesight is not entirely correct. Firstly, our body is saturated with vitamin A not only from carrots and blueberries. Other foods are involved, such as liver, many fruits, and leafy greens. It turns out that a standard diet, without a focus on specific products, already contains the necessary dose of vitamins. These micro-and macroelements nourish the organs of vision and improve health in general. Secondly, no matter how balanced and varied nutrition is, it will not replace corrective optics or correct visual impairments or pathologies.

    Wearing glasses all the time is harmful to your eyes

    Belief in such a myth can have dire consequences for vision. The outdated opinion about its deterioration due to glasses has developed for the following reason: corrective optics supposedly allow the eye muscles not to strain. And if they are constantly in a relaxed state, there is a risk of visual impairment.

    “In reality, on the contrary, without vision correction, the eye muscles begin to work hard, which leads to overstrain, headaches and other troubles. For example, patients with moderate or high myopia come to ophthalmologists more and more often, and many cases of myopia progression are associated with the stereotype of the “harmfulness” of wearing glasses. In fact, it is not the means of vision correction that have a detrimental effect, but the rejection of them, ”adds Olga Bulgakova.

    Flat LCD screens are completely safe for eyesight

    Modern LCD screens are improved and are less harmful to the eye’s structures than older models that emit hazardous electromagnetic radiation. But, unfortunately, today’s gadgets also affect eye health if you do not provide reliable vision protection.

    Even the latest smartphones, laptops, and other devices, equipped with different “chips” to reduce eye strain, absorb only part of the harmful radiation. Long-term work at close range and a decrease in blinking frequency are added to the negative factors. As a result, eye fatigue syndrome occurs: the clarity of vision decreases, there is a feeling of sand in the eyes, redness, and other symptoms.

    You can protect your eyesight from unnecessary stress thanks to special lenses that block the blue light of the screens. With such a mission for 5+ lenses with premium coating, Crizal Prevencia cope provides a clear view of the world without discomfort. Lenses filter dangerous blue light from gadgets using the unique Light Scan technology while transmitting useful blue rays, which are necessary for adjusting the sleep and wake cycles and natural color perception.

    Corrective glasses can be replaced with perforated glasses

    Training glasses have small holes in the lenses, making the picture clearer by focusing narrow light beams on the retina. This effect gives rise to the misconception that perforated optics are an excellent alternative to prescription glasses. It’s time to debunk this myth. At the moment, the long-term effect of using optics with small holes has not been proven. As soon as the person puts the glasses aside, the visual acuity returns to the same level. In addition, perforated models are not suitable for people with severe visual impairments, including progressive myopia and glaucoma.

  • Five Simple Habits to Help you Change Your Life for the Better

    Five Simple Habits to Help you Change Your Life for the Better

    If we begin to feel out of place, then a change is ripe in our life. Often, the fear of the unknown does not give us a fundamental change. It prevents us from starting to act and changing the habitual, but not bringing any pleasure, way of life. However, in order to tune in to change, it is enough to simply start gradually introducing new healthy habits. Big changes in any area of ​​our life very often begin with small but decisive steps. 

    Therefore, we have collected 5 useful and pleasant habits that will help improve your physical and mental well-being, as well as gain strength and motivation in order to change your life!

    Customize your internal clock

    A lot has been written and said about this for a long time, but we still recall: a comfortable diet and a sufficient amount of sleep are the very basic points, without which everything else will be useless. You are unlikely to be able to build a good house on a bad foundation – with the body and the implementation of life tasks in the same way: you cannot move mountains without a supply of energy and good health, which mainly depend on proper nutrition, quality rest and regular physical activity.

    Healthy sleep most often occurs between 23:00 and 7:00. It is during these hours that the body launches the maximum number of recovery processes that will ensure good health and a healthy appearance. But sleep cycles are very individual, so it is important to find the one that is comfortable for you. Try to gradually adjust your falling asleep and waking times so that you feel good and be productive throughout the day. Listen to your body. The main thing is to allocate at least seven hours of sleep.

    Nutrition is the second integral part of well-being. We do not insist on three meals a day or large meals. The key is that it is best to try to eat at about the same time, without taking huge breaks between meals. Then the body will get used to the routine and will autonomously establish internal processes that contribute to healthy digestion. Remember that a healthy diet must include healthy sources of protein, complex carbohydrates, fiber, polyunsaturated fatty acids, vitamins, and minerals.

    Drink water

    The average amount of water recommended to drink per day is approximately 30-40 ml of water per 1 kg of body weight. It is important to understand that our body does not have enough water, which comes with food and other so-called hydrating foods. Our body needs pure water to keep us young and healthy longer. The best option is to include in your diet mineral water, which, in addition to life-giving moisture, will saturate us with important minerals. Perfect for this, well-known to everyone since childhood, “Essentuki No. 4” – mineral water, which contains more than 30 mineral substances.

    The skin, brain, and digestion, as well as the immune system, are the first to respond to a lack of water. Dry skin, constant hunger, headaches, and persistent fatigue can signal a lack of fluid in the body. Also, water transfers useful substances to cells, participating in the regulation of metabolic processes, thereby helping to lose weight and gain a beautiful figure.

    Look for inner balance

    Recently, the rhythm of life has become very high, especially in large metropolitan areas. And absolutely everyone has to maintain this pace. We are always in a hurry somewhere and this all prevents us from enjoying life and being in the moment. In order not to get lost in the string of everyday affairs and to remain mindful and inclusive at the moment, many successful people practice meditation every day. This simple and accessible practice helps everyone clear their minds of thoughts and tune in to productive work. With ever-increasing stress levels, anxiety, and aggression, regular meditation is not a fashionable trend, but a necessity. Meditation is not about relaxation, but about the feeling of awareness in everything we do in our life, about changing our habitual patterns, with which we drive ourselves into a corner. By meditating regularly, we learn to live more balanced, live our emotions ecologically, overcome worries, bring more clarity and joy into our lives, begin to better understand ourselves and the nature of all things.

    Learning to meditate is easy enough. You don’t have to go deeply into Buddhism or other spiritual practices. You can start with special applications or with guides on YouTube – today there are a lot of high-quality materials in the public domain. And then, if you want to delve into this, you can start studying special literature and more specific practices.

    Learn to take care of yourself

    There is no need to repeat that taking care of yourself is very important in order to feel the inner strength and energy to achieve your goals. Make sure you have time for yourself in your daily schedule – self-development, body care and practice to maintain inner balance and mental stability. Try to distract yourself from your daily routine at least a little. Think about what helps you maintain a resource state, and try to use this in your life more often. Perhaps you have long wanted to find a new hobby for yourself or include regular training in your schedule – now is the time to do it. 

    Keep a diary

    Diary entries, mindfulness notebooks, bullet journal style diaries are great solutions for working with goals and experiences. This method is good for slowing down and developing inner discipline and analyzing your thoughts. If you find it difficult to train yourself to regularly write down your thoughts, ideas, and experiences of notes, you can start with electronic notes on your phone or laptop. Try this simple daily practice. Set a reminder, timer or alarm. Give yourself 15 minutes at a convenient time to track your inner state, mark significant events, moments for which you can thank this day and yourself, or just be in the stream of thoughts and record everything that you want to throw out. This practice will be a good tool for developing awareness, will help to observe yourself,

    Remember that the achievement of any life goals directly depends on our physical and emotional state. It is very difficult to start the day with your head held high if you have only slept a couple of hours the day before. Listen to your body and start a new week with a healthy lifestyle and various practices to normalize your psycho-emotional state.

  • Top 3 Workouts for Low Insulin

    Top 3 Workouts for Low Insulin

    There are many different biases around insulin. For example, for a person, this hormone is enemy number one. The statement is true only if less or more insulin is produced than the body requires. What kind of training will be useful for people with low insulin and why – we understand the issue with Gemma Podrezova, a nutritionist, a specialist in non-drug lifestyle correction and physical rehabilitation, a consultant at MyGenetics.

    Insulin is a vital hormone produced by the pancreas’ beta cells in response to an increase in glucose levels in the body. The main function of insulin is to utilize glucose through the membrane into liver cells and muscle tissue, where it is used as the main source of energy or stored in the form of glycogen. Insulin is an anabolic hormone: it does not destroy anything and does not build anything. But at the same time, it participates in all processes that occur in the human body. If the hormone is produced less or more than is required, problems arise.

    An insufficient amount of insulin in the body can be associated with genetic disorders and cause various diseases. For example, type 1 diabetes mellitus, which most often develops in young people. Severe stress, severe infections, and even a large amount of easily digestible carbohydrates can serve as a trigger. Still, these factors will not work in the absence of genetic damage to beta cells. A large number of polymorphisms in various genes can lead to the onset of type 2 diabetes mellitus. In both the first and second cases, it is important to conduct a genetic study and, based on its results, develop the correct diet and select the optimal type of physical activity.

    Aerobic physical activity lowers insulin levels, and strength – increases!

    We keep our finger on the pulse

    Exercise at any insulin level is undoubtedly very beneficial. But what does a person with a reduced level of this hormone need to know when organizing training? The main risks are sharp fluctuations in glycemia, which are of two types:

    • hypoglycemia, when blood glucose levels are too low;
    • hyperglycemia, when blood glucose levels are too high.

    A person with low insulin levels needs to prepare in advance for possible hypoglycemia. For example, keep at least 15-20 g of fast-acting carbohydrates on hand. This can be glucose or dextrose (pharmacy form). A pre-workout meal (especially cardio, aerobic, or anaerobic) is a must, as the risk of hypoglycemia will be much higher. According to experts, the best time to exercise is 1.5 hours after the main meal. Thirty minutes before physical activity, you can raise your glucose level with a carbohydrate drink. Also, when insulin is low, it is recommended to replenish the glucose level every 30 minutes.

    Before and after sports, blood glucose should be checked (alternatively, with the Libre or Medtronic automatic glucose monitoring systems).

    During training, it is important to listen to your feelings, consider the state of health, the type of stress, their duration and intensity, because training with a higher intensity burns glycogen stores faster. And be sure to measure your pulse. If the anaerobic heart rate zone is 80-85% of the maximum heart rate, then the maximum heart rate (HR max) can be calculated using a simple formula: (220-age) * 0.8. So, for a person 40 years old, the heart rate during physical activity should not be higher than 144 beats per minute.

    It’s important to remember that exercisers use up glycogen stores much faster at warmer temperatures, so fast-acting sugars like sports drinks and glucose/dextrose tablets can help. Don’t forget about water. It should be drunk at all times, as dehydration leads to high blood sugar levels. Consuming “slow” carbohydrates, fats, and protein is key. Water balance is the second important point.

    The effects of exercise last for up to 24 hours and even longer with interval training.