The beautiful Foot and Common Injuries

Your toes combine superb complexity and power to offer help, mobility and stability. They're resilient, having the ability to face up to lots of strain and soak up lots of shock.

We frequently take our toes with no consideration. We often occasions do not realize how lucky we're to have the ability to stand, stroll, run, leap and do all types of actions. Any downside with the toes may have important, damaging impacts on different components of the physique. It is just throughout these instances of damage or once we completely lose the usage of our toes that we understand how vital and they're superb.

Earlier than you start to gripe and complain about your foot ache, look or scent, listed below are some attention-grabbing information surrounding the make-up of your toes:

Your toes every have 26 bones, which account for greater than 1 / 4 of the bones in your physique.

Your toes every have 33 joints in addition to greater than 100 ligaments, tendons and muscle groups.

Your toes additionally include a posh community of blood pores and skin, nerves, blood vessels and tender tissue.

Whereas the superb complexity and intricacy of the foot makes it sturdy and able to doing many issues, points can come up with out correct foot care and thru damage. Generally it does not take a lot to injure your foot. Foot circumstances and accidents vary in severity from blisters and ingrown toenails to plantar fasciitis to bone spurs and damaged bones.

Listed here are a few of the widespread foot accidents and circumstances that may make it tougher to your foot to operate correctly:

Athlete's Foot. A contagious foot situation unfold by the transmittance of fungus in moist, public locations. Itchy, burning and stinging toes and toes are widespread signs.

Blisters. These widespread foot circumstances are fluid-filled pockets brought on by sweaty toes, standing or strolling for lengthy durations and ill-fitting sneakers.

Bunions. A painful, infected bump on the aspect of the large toe that causes the large toe to bend inward towards your different toes.

Corns. Thickened, round patches of pores and skin on the toes and sole of your foot.

Plantar Fasciitis. A painful tear or pressure of the plantar fascia tendon on the underside of the foot that extends from the heel to the ball of the foot.

Heel Spur. Bony protrusions, irritation or ache within the entrance of the heel attributable to calcium deposits that develop between the heel and arch of the foot.

Claw Toe. When the large toe factors up on the first joint, then factors down on the second joint.

Mallet or Hammer Toe. A toe that curves down as an alternative of outward.

Gout. The painful accumulation of extreme uric acid, normally across the joints of the large toe.

Fungal Nail An infection. Lead to yellow, flaky, streaky and crumbling toenails as fungi enter the toenail.

Plantar Wart. Warts on the underside of the foot brought on by the human papillomavirus that's typically transmitted by means of the moist environments present in locker rooms and swimming swimming pools.

Stone Bruise (Metatarsalgia). Includes a pointy ache or tingly or numbness on the ball of the foot.

Flat Foot. A genetic situation whereby there's little or no pure arch of the foot.

Morton's Neuroma. The thickening of the tissue across the nerves within the ball of the foot brought on by the sporting of high-heels, tight sneakers, an irregular gait or repetitive actions.

Sesamoiditis. Painful irritation of the sesamoid bones that are situated close to your massive toe.

Diabetic Neuropathy. Includes sensations of tingling, and pins and needles because of nerve injury brought on by unregulated blood sugar ranges.

Ingrown Toenail. An ingrown toenail is when the sting of a toenail begins to develop into the pores and skin of the toe.

The foot is superb in its complexity. Whereas it's sturdy and sturdy and capable of face up to a lot strain and stress. They're, nonetheless, prone to a wide range of foot well being points.

To guard your toes, it is necessary that you just take correct care of them and to get remedy from a foot and ankle specialist.

Nutritional Supplements: Advantages and Disadvantages

In ancient times, people used a variety of herbs to treat diseases and viruses, reduce fever and heal scars. Natural remedies are able to reduce pain, improve metabolism or help calm down and get rid of.

By studying various plants, the scientists came to the conclusion that the effectiveness of these plants in some cases is not inferior to the effects of drugs, and at the same time allow not to worry about possible side effects. Therefore, in pharmacology, products such as food supplements - concentrates of biologically active substances were created as a supplement to the daily diet to prevent the lack of substances necessary for the body.

Advantages

Biologically active additives or food supplements are not medicines, therefore the principle of their use is different.

Nutritional supplements are more often used to strengthen immunity or as an additional source of vitamins, because in today's busy pace of life, people are often unable to absorb the necessary substances in the body with food.

Natural supplements can be an effective aid in the treatment of various chronic diseases, but only in combination with medications and instructions prescribed by a doctor. Additional properties of biologically active additives:

• Assists in the metabolic regulation process;
• Promotes the formation of blood cells and proper blood clotting;
• Acts as an antioxidant;
• Some food supplements have hormone-like effects.
• Promotes the development of enzymes in the body;
• Has a beneficial effect on cellular respiratory processes;
• Helps to remove toxins from the body;
• Promotes the functioning of the body's reproductive system;
• Promotes the normal formation of connective tissue;
• Strengthens the cardiovascular system;
• Helps to improve immunity;
• Helps maintain a normal electrolyte (sodium, potassium, calcium, magnesium and chlorine) balance in the body, which is necessary for heart, muscle and nerve health;
• Improves the balance of acids and alkalis (ph) in the body;
•       Has a beneficial effect on the intestinal microflora. 

Flaws (Disadvantages)

The effects of food supplements on the body are still actively discussed. The negative features are:

• habit of long-term use. Over time, the body becomes accustomed to receiving the necessary biologically active substances in high concentrations, and discontinuation of the dietary supplement may lead to deterioration of well-being and other undesirable symptoms, as well as deterioration of the body's natural defenses and synthesis of substances;

• Incorrect combination of vitamins and minerals. The interactions of vitamins and minerals in food supplements have not been fully studied, for example, a substance in one product can neutralize the effects of another or, conversely, increase it, leading to various allergic reactions and disorders;

• Some food supplements can cause side effects (which are not always mentioned in the package leaflet), so in case of serious illness, it is essential to consult a doctor before taking food supplements.

Why reduce the amount of sugar in the diet? Explains the experts

Can life be sweet without taking in extra sugar? Patients also ask pharmacists every day about the harmful effects of sugar on health.

What is sugar?

Various sugars are naturally found in foods, such as fruit and berry sugar (glucose, fructose), lactose or milk sugar. The labeling of foodstuffs under the heading "carbohydrates including sugars" usually indicates the total amount of sugars, both naturally occurring in the food and added sugars. However, if sugar is mentioned first in the labeling of a food in the "ingredients" section, or if several sugars are mentioned, such as brown sugar, cane sugar, glucose-fructose syrup, glucose syrup, fructose, such a product shall be considered as a product. with high sugar content.

Should and how much sugar to consume?

In March 2015, the World Health Organization (WHO) issued a statement on the role of sugar in promoting overweight and obesity. The WHO recommends that adults and children reduce the amount of sugar added to food and drink on a daily basis, including honey, syrups, fruit juices and juice concentrates. Sugar should consume no more than 10% of the total daily energy intake, while it is recommended to reduce the amount of sugar in the diet to 5% of the total daily energy intake to promote health.

The American Heart Association recommends a maximum of six teaspoons (25 grams) of added sugar per day for women and nine teaspoons (36 grams) for men. Most Americans consume much more added sugar, that is, 22 teaspoons a day (88 grams). This amount is easy to absorb, because only one can of sweetened drink contains 10 teaspoons of sugar. Almost everyone knows that sweets and lemonades contain a lot of sugar. In other products, too, it is not particularly hidden, all you have to do is read the nutrition section of the product label. Some good breads can prove to be an overweight contributor, as 100 grams of bread can contain eight grams of sugar. Sugar can be added as a flavor enhancer, such as liver sausage, and 100 grams of pickles contains about five grams of sugar, in the end the salty bun is actually sweet. Who would have thought that a 400 gram heavy pizza contains as much as 14 grams of sugar, not counting carbohydrates like starch! Salami pizza contains about 900 calories and together with the sweetened drink it can be considered an attack on health and body weight.

Is sugar a threat to human health?

 The answer is simple: "No, Exceed of any thing is always dangerous.!"

Cardiovascular diseases. A 15-year study looked at the effects of added sugar on heart disease. Respondents (regardless of age, gender, level of physical activity, and body mass index) who ingested 25% or more of their daily calories are twice as likely to die of heart disease as those who added less than 10% to their diet. sugar - according to a study published by Harvard Medical University. High daily sugar intake changes the lipid profile - the so-called "bad" (LDL) cholesterol levels increase, which contributes to the development of atherosclerosis.

Type 2 diabetes. Especially sweet drinks are associated with an increased risk of developing type 2 diabetes. In Latvia, every tenth adult could have type 2 diabetes, but only a third of people who actually have diabetes have been diagnosed with it. In the past, type 2 diabetes was called senior diabetes, but now it unfortunately also affects children and adults.

Hypertension or high blood pressure. Salt is usually blamed for increasing the risk of high blood pressure. A study published by the American Society of Nephrology in Science Daily found that 4,528 adults who had never had high blood pressure consumed 74 grams of sugar each day (with the remark that such a small amount of sugar could be contained in, for example, a small piece of cake). ), there was an increase in blood pressure of 28%, 36% and 87%, respectively, at 135/85, 140/90 and 160/100 mmHg (assuming a normal blood pressure of 120/80 mmHg).

Gout. It is already known that "painful arthritis" or gout can be obtained, for example, by eating too much red meat, but the same applies to fructose, which increases the level of uric acid in the blood during the metabolic process. Elevated uric acid levels can also cause kidney damage and the formation of uric acid kidney stones.

Liver disease. Too much glucose has a negative effect on insulin and contributes to diabetes, but too much fructose can damage the liver. The natural fructose in the fruit should not be worried. Fruits contain not only vitamins, but also fiber. It is important! Therefore, you should not "drink fruit", because squeezed fruit juices do not contain fiber. In turn, the juice, as already mentioned, contains a lot of sugar.

More problems for the liver occur if fructose is ingested, which is added as a sweetener to drinks, chocolate bars, breakfast cereals, also honey 50% and agave syrup contains 88% fructose. If such products are ingested very often and in large quantities, the liver becomes obese and is at risk of developing fatty liver disease or hepatic hepatosis. If unhealthy eating habits are reviewed and corrected in a timely manner, then it is a reversible condition.

Dental health. Dental health is significantly affected not only by oral hygiene, but also by eating habits. Tooth decay is mainly caused by sugar-containing products - chocolate, sweet drinks, dried fruits. Bacteria in the mouth consume the sugars in food and produce acid, which is one of the causes of tooth decay. When snacking on something sweet, if you do not have a toothbrush with toothpaste on hand, it is advisable to at least rinse your mouth with clean water or drink a glass of milk, which will slightly neutralize the acidic environment in the mouth.

Attention Deficit Hyperactivity Disorder (ADHD). Sugar is thought to worsen or cause ADHD. However, the theory that ADHD contributes to excessive sugar consumption is rejected in several important studies. Some studies suggest that there is almost no doubt that hereditary factors play a major role.

Premature aging. Telomeres, or sets of DNA, are located at the ends of chromosomes and become shorter over the years, but their length will be significantly shortened for sweet drinkers. People with long telomeres age more slowly, according to a study published in the American Journal of Public Health. It has been found that people who drink 350 milliliters of sweetened drinks a day have shorter telomeres, which affects the aging of cellular tissue by four years.

Sweet Substitute Suite

The pharmacist describes in more detail the various sweeteners used to replace sugar. Several sugar replacement products are also available in pharmacies.

Sodium saccharin - one of the first synthetic sweeteners in the world. Despite its name, it is in no way related to sugar, is a synthetic derivative of coal tar. People are not able to metabolize it, hence, it is sweet but does not contain calories. Reports of carcinogenic effects in studies in mice have been of great concern. Unlike humans, mice are able to metabolize their compound. The results of the studies have not been epidemiologically translated into humans either. Sodium saccharin has been used safely in food sweetening since 1884.

Aspartame, acesulfame-K are amino acid derivatives with a very sweet taste. They are estimated to be on average 200 times sweeter than sugar. Although man is able to metabolize these substances, the amount required is so small that they are considered calorie-free. It should be noted that these sweeteners contain phenylalanine and may be dangerous for patients with congenital genetic diseases phenylketonuria (inability to metabolize phenylalanine). Excluding this small group of patients (an average of one in 12,000 people), these are harmless sweeteners.

Clinical immunologist: Vitamin D can help humanity fight coronavirus

Vitamin D is the focus of the world's leading research centers during a coronavirus pandemic. Scientists continue to elucidate and demonstrate its positive effects on patients' immunity. Therefore, there is reason to believe that vitamin D will support humanity in the fight against the virus.

Experts have analyzed the average levels of vitamin D in the population of 20 European countries in relation to the statistics on coronavirus mortality in these countries. Vitamin D deficiency may have caused high mortality from COVID-19 in countries such as Spain, Italy and Switzerland, especially among the elderly, say researchers at the Queen Elizabeth Hospital Foundation and the University of East Anglia. The study is published in the journal Research Square.

Referring to the results of the study, they note that the Italian organism contains on average 28 nano moles per liter (nmol / L) of vitamin D, the Spanish - 26 nmol / L. In this case, a deficiency of the substance is recorded when the indicator falls below 30 nmol / L. Scientists note that the amount of vitamin D in the body is much higher among the citizens of Scandinavian countries - on average 45 nmol / L.

However, a study at Northwestern University in the United States found that patients with severe vitamin D deficiency were more than twice as likely to develop serious health problems as a result of the coronavirus. Experts who studied the relationship between coronavirus and vitamin D found a correlation between the low levels of vitamin D seen in some patients with coronavirus and a storm of cytokines, a hyper infection caused by an overactive immune system. A cytokine storm can severely damage the lungs and cause acute respiratory distress syndrome, which can lead to the death of COVID-19 patients.

A study published in The British Medical Journal reports that vitamin D can fight viral and bacterial pathogens that cause asthma, pneumonia and flu.

"Vitamin D really helps to strengthen the immune system, and most likely, it helps to avoid complications of coronavirus disease," explains expert, clinical immunologist, "On a fundamental level, nutrient lack is related with certain adjustments in human resistance and influences any popular contamination. Nutrient D is significant for the correct working of the hormonal framework. This is especially true for women, But also for men. And, of course, it helps the body's metabolism, including namely, strong bones are vitamin D, growth - it is also vitamin D. "

Women who are deficient in this vitamin have been shown to be more likely to develop breast cancer. Therefore, high doses of vitamin D are also used during the treatment of this disease.

"One of the most significant components affecting nutrient D levels in the body is the sun," says the immunologist, "however I can say that the side effects of this nutrient lack are starting to show up in individuals living in northern scopes like us, yet in addition in the sunniest ones  places." So it's not just the sun. This is especially true of nutrition. The diet should include a variety of oils, including olive oil, as well as oily products, fish, dairy products. Milk fat can also be a source of vitamin D. Usually, those who like low-calorie diets sin by completely excluding fatty foods from their diet. This in turn reduces the intake of vitamin D."

Many studies have found that the combination of vitamin D with extra virgin olive oil is particularly effective. The beneficial effects of olives are widely used in the treatment and prevention of many diseases.

Experts recommend daily use of vitamin D in small doses (1000 - 4000 IU). It should be remembered that vitamin D3 is very soluble in fats, especially hemp oil and extra virgin olive oil. In this case, the body absorbs the vitamin best.

Diabetes mellitus: Symptoms, Causes and Treatment

If a person is very thirsty and wants to drink a lot of fluids, and this is not just due to heat or heavy exercise, it may indicate the development of diabetes and it is advisable to consult a doctor - even if tests show that sugar levels are normal. Because diabetes takes many forms, in addition to the widespread and well-known diabetes, it is possible to develop so-called diabetes mellitus, the most important signs of which are increased thirst and increased urine output - up to five to six liters or more per day.

The name diabetes mellitus covers a number of diseases characterized by the inability of the renal tubules to regulate the reabsorption of water in the body from so-called primary urine, which is formed by the kidneys filtering blood. These diseases are caused by a disorder in the production of antidiuretic hormone, or ADH, or by a lack of action of this hormone. As already mentioned, these disorders are manifested by strong thirst and unusually large amounts of un-concentrated urine.

Depending on the cause, diabetes mellitus is divided into four different types, which may be due to disorders of antidiuretic hormone synthesis or release, renal insensitivity to this hormone, although it develops fully; These disorders can also be caused by the use of certain medications, head trauma, a tumor in the head, surgery that affects the brain, hormonal changes during pregnancy, and other causes. The patient may also have primary polydipsia, a type of diabetes mellitus based on a lowered thirst threshold due to damage to the center of the brain or an obsessive desire to drink and an increase in the amount of blood circulating in the body. In such patients, increased fluid intake also results in an increased need to urinate to reduce excess fluid in the body.

Regardless of the cause of the diabetes, it is characterized by increased thirst and an increased need to urinate. The patient with these symptoms should consult an endocrinologist, because only a specialist will be able to distinguish which form of diabetes mellitus the patient has and determine what treatment it needs.

A person constantly loses fluid through the kidneys, skin and lungs. If we do not take in enough fluid as a compensator, the amount of dissolved salts in the liquid part of the blood - plasma - increases the osmolality of the blood. Thanks to a system that balances the amount of fluid ingested and excreted, a healthy person has a very limited osmolality range - 285-295 mOsm / kg, which depends on the body's current requirements.

The basic element of this system is the cells located in the hormone control center in the brain. The cells respond to increased osmolality in the blood by stimulating the thirst center or releasing the antidiuretic hormone or vasopressin. It is a key hormone that contributes to the balance of the body's internal environment. Vasopressin performs several functions: it narrows blood vessels (mainly the liver, kidneys, heart and endocrine organs), acts on the blood clotting system and many other functions. However, its main function is to regulate the excretion of water through the kidneys by acting on the renal tubules and increasing fluid reabsorption.

The release of vasopressin is stimulated by a number of factors, including pain, stress, sleep, exercise, nausea, and chemicals such as anesthetics, nicotine, and others. One of the most important factors that reduces the release of this hormone is the use of alcohol.

How can diabetes mellitus occur?

Central diabetes mellitus develops when the lesion affects most of the cells in the part of the brain that produce the aforementioned hormone vasopressin, the hormone control center in the hypothalamus. It is a fairly rare disease that affects one in 2,500 people. It is equally common in both men and women. More often, it is a secondary disease associated with damage to the hypothalamus and pituitary glands in the brain caused by a tumor, malignant tumor metastasis or brain injury. It should be noted that benign pituitary tumors very rarely lead to the development of diabetes mellitus.

Central diabetes mellitus can also occur with inherited diseases or genetic syndromes. This can be a consequence of autoimmune diseases. In many cases, it is also impossible to identify a specific cause.

Symptoms of diabetes mellitus

Irrespective of the cause and form of the disease, the manifestations of diabetes mellitus are identical. The main symptoms are regular increased thirst and increased need to get rid of fluid in the body - excessive urination or polyuria.

Polyuria can develop gradually, but most often begins suddenly. The amount of urine excreted varies from three to up to 20 liters per day. Thirst develops due to dehydration, and the amount of fluid you drink usually matches the amount you pass in your urine. Patients complain of sleep disorders because they have to go to the toilet at night, the first sign of diabetes in children may be wetting in bed. Polyuria, which lasts for several years, can lead to dilation of the urinary system, accumulation of water in the kidneys, while excessive water intake can cause gastric enlargement, and dehydration can reduce the secretion of various enzymes in the gastrointestinal tract. Loss of water causes constipation, dryness of the skin and mucous membranes, which means reduced salivation and sweating, patients become easily irritated, unbalanced, and the body weakens.

In the case of dehydration, when the amount of fluid lost through drinking cannot be restored in sufficient quantities or there is no opportunity to drink, young children and the elderly are at risk of developing very severe neurological symptoms, seizures or even prolonged loss of consciousness - coma.

In the diagnosis of endocrine diseases, the determination of hormone levels or metabolites of hormone metabolites in the blood or urine is most commonly used. In the case of diabetes mellitus, the level of vasopressin is not determined because it is difficult to determine in the laboratory and the methods are very expensive. Therefore, the action of vasopressin is assessed by measuring the osmotic concentration or osmolality of blood and urine.

Patients with polyuria should be evaluated to determine the type of diabetes they are suffering from. This is done by measuring the amount of fluid ingested and excreted over 24 hours, and it is recommended that this test be performed twice. Urinating agents should be discontinued two days before this fluid measurement, but fluid intake should not be limited. The diagnosis is confirmed if more than 2.5 to three liters of urine are excreted per day (more than 40 milliliters per kilogram of body weight per day) and it is at a low concentration - it is light, almost colorless.

Initially, your doctor may also prescribe biochemical tests to rule out other causes of polyuria, such as high blood sugar, increased or decreased urinary calcium or acute renal failure, daily circulating urine tests every three hours and a functional non-fluid test. under the supervision of a doctor.

Significant fluctuations in urine output per portion (50 milliliters to 250 milliliters) and the predominance of urine excreted during the day over that excreted overnight, as well as peak urine density, indicate that urinary concentration and dilution are maintained.

If the tests confirm a central form of diabetes mellitus, vasopressin development and release disorders, a magnetic resonance imaging of the brain will be performed to confirm the diagnosis, as diabetes mellitus may be the first sign of a pituitary tumor or another tumor localized to the area.

Treatment of diabetes mellitus

Treatment is based on the replacement of insufficient hormone with a synthetic analogue of the antidiuretic hormone - desmopressin. This synthetic hormone replacement narrows blood vessels less and lasts longer than vasopressin (12 to 24 hours), which is individual for each person.

Therapy is started with an overnight dose - finding the minimum effective dose at which there is no longer a need to urinate at night, then the duration of action is assessed. When polyuria appears, it means a daily dose (morning and lunch). This medicine should usually be taken two to three times a day.

 However, medication is not always necessary - if the amount of fluid released is up to four liters per day, sometimes it is enough to take just the right amount of fluid.

Occasionally, patients with severe thirst may be referred for psychiatric counseling, as they may also be a sign of mental illness.

Medicinal herbs, herbs and spices for abdominal well-being: Recommended by a pharmacist

Summer is the beautiful season when we are pampered by a wide range of greens, fruits and vegetables. Local delicacies are finally starting to ripen! In addition, during this time we grill, bake on the fire, organize picnics in nature and enjoy the summer menu in any other way. However, how does our stomach and digestive system react to it? Sometimes it starts to protest against the great diversity and our culinary experiments, which medicinal plants will be useful for the health of the digestive system during this time.

Herbs for various digestive problems

As the summer solstice approaches, when traditionally a variety of delicacies are brought to the table, starting with Midsummer cheese, ending with all kinds of grilled meat dishes, snacks and snacks, the issue of heaviness in the abdomen and other digestive problems becomes topical. The pharmacist emphasizes that the holiday season is not an excuse for unhealthy and insatiable eating - the holiday table can also be planned healthy and thoughtfully, so that you do not feel bad afterwards. However, if you encounter problems with the digestive system on holidays or on a daily basis, herbs can come in handy to help solve various problems.

1. Mint leaves, wormwood, St. John's wort, oregano, yarrow and yarrow leaves, cumin fruits, dandelion roots will be useful for digestion.

2. Cumin, fennel, anise fruits, mint and lemon balm leaves, chamomile flowers and oregano leaves will help against gas formation.

3. Wormwood leaves, dandelion and chicory roots, daisy leaves and hop fruit groups will help to stimulate the appetite.

4. St. John's wort, dandelion roots, yellow dwarf flowers and wormwood stalks are used to promote bile secretion.

5. Medicinal herbs that promote digestion - dandelion roots, caraway fruits, mint and others will help to reduce the feeling of heaviness in the stomach. Digestive aids are also useful here - enzyme preparations in the form of tablets, which will help to break down food, thus relieving the feeling of heaviness in the stomach.

Preparations of these herbs are available in pharmacies individually or in combination - as herbal teas, as individual drugs, and as complex herbal teas. Tinctures, liquids, tablets are also available - choose the most convenient and pleasant for you.

Herbs and spices for abdominal well-being

The pharmacist explains that it is very valuable to use both herbs and spices for everyday meals, which will not only improve the taste, smell and appearance of the food, but will also be useful for the health of the digestive system. Of the herbs for the health of the digestive system are recommended mint, anise, sage, oregano, chicory, basil, dill, marjoram, fennel, cumin, coriander and thyme, but from spices - turmeric, cinnamon, cardamom, cloves.

These aromatic herbs and spices will make your meal more interesting, help to discover new flavors, while taking care of the health and well-being of your digestive system!

Why is spring the wrong time for diets? Explains Pharmacist

As summer approaches, when the weather begins to get warmer and brighter, more and more people are interested in different diets for weight loss. It is important to remember that drastic diets based on fasting, a very high calorie reduction, the exclusion of certain nutrients from the diet or the consumption of uniform products are not only undesirable but also dangerous to health. Līga Cīrule, a pharmacist of the pharmacy, tells more about why spring is not a suitable time for diets and the conditions that must be observed before starting a diet.

Majority of the peoples are obese, due to the out exclusive diets, but it is important to remember that not only diet, but also physical activity is important to keep fit. diet, make sure that the body will receive all the necessary nutrients (fats, carbohydrates, proteins and fiber), as well as vitamins, minerals and energy (kilocalories), because only this body will be able to function, "says the pharmacist.

After the winter the body is weakened

Autumn and winter are a stressful time for our body, because much less sunlight is absorbed, which helps to synthesize vitamin D. Vitamin D, in turn, is responsible for many important body functions, such as providing immunity and building the happiness hormone serotonin. Also, in autumn and winter, people suffer more from respiratory viruses that weaken the body, as well as during this period, vegetables, fruits and berries grown in our latitudes, rich in various vitamins and minerals, are less available. That is why spring is a time to think about a complete and varied diet to help the body regain strength. In spring, it is desirable to include sprouts (radishes, sunflowers, cress, cabbage, etc.), new greens (dill, onions, parsley), spinach, sorrel, lettuce, dandelion leaves, first radishes and carrots. It is also the right time to free the freezer from the previous year's stocks, such as frozen berries.

Proper meal planning

The first of the diet rules is proper meal planning - breakfast, lunch, dinner, as well as healthy snacks between meals, such as a fruit, vegetable, nuts or berries. Main meals should include carbohydrate products such as oatmeal, buckwheat, rye bread, vegetables, pasta (preferably whole grains), protein products - eggs, kefir, cottage cheese, milk, fish -, fish products, lean meat, quinoa, soybeans such as spinach, tomatoes, cucumbers, carrots, beets, greens, arugula, lettuce, cabbage and courgettes. Sufficient fat will be ingested already with these products and during the preparation process, so it is important not to overdo it and, for example, do not use fat when reheating food. It is important to diversify meals and keep the portion size that does not cause overeating.

Sufficient fluid intake

The second basic rule is to absorb a sufficient amount of unsweetened liquid, such as water. Depending on lifestyle, diet and other factors, you should take one and a half to three liters a day. One of the indicators that helps to keep track of whether the fluid is absorbed enough is the color and smell of the urine - if the urine is dark and has an unpleasant odor, the water intake is too little on a daily basis. Dry lips and skin can also indicate insufficient fluid intake. It is important for people with chronic kidney disease to consult a doctor about the amount of fluid they need.

Individual diet plan and physical activities

For people who want to lose weight, it is definitely advisable to consult certified professionals before for an individually tailored diet plan. Specialists will also be able to advise on which physical activities should be chosen, or will recommend a specialist who will draw up a plan for physical activities. One of the easiest physical activities that most people can choose from is walking - 10,000 steps every day, which equates to about six to seven kilometers. People who do not travel this distance on a daily basis have to conclude that their lifestyle is sedentary.

"Diets should be treated very sensibly, as poor nutrition can negatively affect bowel movements, immunity, well-being and joy of life. Prolonged malnutrition can even be linked to serious illnesses such as malignancies, cardiovascular disease, type 2 diabetes and osteoporosis," warns.