Balancing the amount and proportion of macronutrients consumed helps achieve optimal health and a healthy weight.

This article describes the ideal percentage of carbohydrates, proteins, and fats to consume to stay healthy, lose weight and gain muscle mass.

The ideal percentage of carbohydrates, proteins, and fats

The WHO has determined that the perfect ratio of carbohydrates, proteins, and fats is (1):

• Carbohydrates 55%
• Proteins 15%
• Fat 30%

This percentage can be set to increase muscle mass and lose weight. The easiest way to reach this balance is to divide your plates correctly.

To understand where these numbers for the ideal carbohydrate-protein-fat ratio come from, let’s see what each one is for:

1. Carbohydrates

Carbohydrates are a significant fuel for the central nervous system and the muscles. They are stored in the liver and muscles. The liver stores between 80 and 110 grams of carbohydrates and the forces between 300 and 600 grams depending on the physique. Intense exercise will quickly deplete these reserves.

Simple carbohydrates (glucose and fructose) and complex (starch). These two types differ fundamentally in their glycemic index and how the body transforms them into energy.

With the number of carbohydrates to be eaten, confusion is frequent. To keep it simple, the idea is to consume about 250-300 g per day. (1) When it comes to quality, limiting simple carbohydrates and weighting complex carbohydrates is the most important.

1. Proteins

The proteins are chains of building blocks called amino acids. Twenty amino acids are used as building blocks. They all have different functions, and nine of them are known as essential amino acids because the body cannot synthesize them.

An average person needs 1.2-1.5 g of protein for every kilogram per day (1). This is about 105 grams for a 70 kg person.

If you exercise vigorously, you can gain up to 2.0 grams per kilo per day. It is likely that a higher percentage of protein does not mean better results in increasing muscle mass but that it is stored as body fat.

Your muscles use the protein more efficiently if you consume it in small doses throughout the day, that is, when you have a snack, rather than taking the entire daily serving at once.

1. Fats

Fat is the second most important source of energy for the body. Fat tissue is found throughout the body: under the skin, where you can feel fat physically pinching itself (subcutaneous fat), in the abdomen (visceral fat), and the muscles ( intramuscular triglycerides ).

Body fat is made up of essential fat and stored fat. The accumulated fat is an energy reserve. Essentials are stored in nerve tissues, bone marrow, and organs and play a key role in inflammatory and blood clotting processes. They represent 3% of body weight in men and 12% in women.

As for fats, it is recommended to consume about 70 grams per day. In energy, it is 30 percent of calories. Whenever possible, choose fatty vegetable or fish fats, avoiding saturated and processed ones.

The proportion of carbohydrates, proteins, and fats to increase muscle mass

The ideal proportion of carbs, fat, and proteins to increase muscle mass should be carbohydrates 50%, proteins 20%, and overweight 30%.

This amount, combined with a muscle hypertrophy routine, is ideal for building muscle. It is the basis of a bulking diet to increase muscle mass.

Another factor to consider is consuming a high percentage of proteins of high biological value. These are complete proteins in their amino acid profile and can be digested quickly; some examples are egg and animal protein.

Regarding the proportion of carbohydrates, simple carbohydrates should provide less than 10% of total calories. (1) The rest (50% of total calories) should be complex carbohydrates. These are in vegetables, cereals, and pseudo-cereals such as amaranth, quinoa, and buckwheat.

The proportion of carbohydrates, proteins, and fats for weight loss

To lose weight, the ratio of carbohydrates, proteins, and fats must be the same but with a lower percentage of calories.

Some diets like the low carb – low carb diet are based on a 20:40:40 ratio. Other diets like the keto diet are even more demanding and limit the percentage of carbohydrates to 5%.

A low carbohydrate diet is an effective and fast option for losing weight. However, they are not the healthiest. If they last for long periods, they can cause side effects.

Regarding health, the idea is to do a low-calorie diet where the percentage of carbohydrates, proteins, and fats remains at 55:15:30 but with a calorie reduction of 10-20%.

Losing weight with healthy eating rules is possible. The important thing is to stay consistent. Trying to burn fat in a week is not a fit and long-lasting strategy. Reducing your body fat percentage is a process that requires time and dedication.

An imbalance in the ratio of carbohydrates, proteins, and fats can cause all kinds of changes in metabolism. For example, when carbohydrate restriction is highest, the body releases more cortisol, the stress hormone.

And the number of calories?

Maintaining the ratio of carbohydrates, proteins and fats are essential to maintaining optimal health. However, when it comes to losing weight, not only this percentage must be taken into account.

To lose weight, calories must be reduced by 15-20%. While to increase muscle mass, you must do precisely the opposite.

Significant modifications in the number of calories will lead to intense feelings of hunger, leptin levels rise, and long-term results tend to be below.

To count the calories in a dish, the grams of each macronutrient (carbohydrates, proteins, and fats) must be multiplied by each (4 or 9) caloric intake. Although counting calories should not be a daily habit, it is a good starting point to know what percentage of energy you are covering.

Carbohydrates, proteins, and fats – theory vs. reality

A healthy salmon can provide 50 g of carbohydrates and 30 g of fat with buckwheat or a donut accompanied by a soda.

Not only is the proportion of carbohydrates, proteins, and fats essential, but their quality is the only way to cover the daily needs of micronutrients: vitamins and minerals.

Finally, including foods with fiber is essential. This type of carbohydrate does not provide calories, so it should not be counted in the amount of net or total carbohydrates. At least 20% of vegetable fiber must be added to the percentage of carbohydrates, proteins, and fats; in particular, it is essential for those who suffer from constipation.

ABSTRACT

According to the WHO, the ideal proportion or percentage of carbohydrates, proteins, and fats is 55% carbohydrates – 15% proteins and 30% fats.

Carbohydrates should be low on the glycemic index. These are those contained in cereals and pseudo-cereals such as quinoa, buckwheat, and amaranth. Limiting the proportion of simple carbohydrates to 5-10% of the total is a fundamental rule.

The recommended amount of protein is 1.0-1.2 grams per kilogram of body weight. This can be increased if the goal is muscle mass.

Healthy plant-based fats should be the ones that should be in the highest proportion. Saturated fats should not contribute more than 10% of total calories, trans fats less than 2 percent.

The percentage of carbohydrates, proteins, and fats can be modified according to gender, physical activity, and the state of health of each person; when in doubt, consult your nutritionist.

REFERENCES

1. Healthy Eating. FAO. Source

2. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Source

3. Nutrient timing revisited: is there a post-exercise anabolic window? Source

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The dietary fiber that forms the structure of plants (and grains) is an essential nutrient that helps the body keep blood sugar levels stable. That said, both too little fiber in your diet and too much fiber could cause damage to your body. How much fiber do you need a day to be healthy and prevent diabetes?

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The importance of fiber for diabetes

Fiber is a complex, high molecular weight carbohydrate that forms the structure of plants and cannot be digested in the human stomach. In people, the central role of fiber is to support digestion processes, a decrease in the glycemic index of food, and the nutrition of the intestinal microflora.

Ultimately, the more fiber a particular food contains, the lower its glycemic index – the rate at which the body converts carbohydrates in foods into glucose and blood sugar levels rise.

In addition, fiber is prebiotic: it is fermented by the microflora of the large intestine and stimulates its growth and vital activity (strengthening beneficial bacteria and inhibiting harmful ones). In particular, fiber helps the bacterial synthesis of various vitamins.

Fiber standards for diabetics

The recommended amounts of fiber per day for women are³:

19-30 years – 28 g

31-50 years – 25 g

over 51 years – 22 g

Recommended amounts of fiber per day for men³:

19-30 years – 34 g

age 31-50 years – 31 g

over 51 years – 28 g

Although the exact norm should be calculated based on the daily caloric intake (remember, it depends on the body weight and the level of human activity), representing 14 g of fiber per 1000 kcal. The maximum amount of fiber per day should not exceed 50 g.

A diabetes mellitus does not affect the recommendations for daily fiber intake; the fiber guidelines are calculated by age and weight, not by the presence (or absence) of diabetes. People with diabetes need to monitor their compliance more closely.

Where it is found and what types of fiber.

In theory, around ten different fiber types are recognized (hemicellulose, pectins, gums, mucus, lignin, etc.). In practice, the vital thing to remember is water-soluble and water-insoluble fiber.

Water-soluble fiber can absorb liquid like a sponge, turning it into a thick gel; most of the time, this fiber serves as food for the beneficial bacteria in the stomach. Water-insoluble yarn is denser, does not absorb liquids, and performs mechanical functions. Regarding fiber not soluble in water, fewer benefits are known, but it could be associated with the fermentation of products derived from microorganisms that inhabit the colon.

Most natural foods ( vegetables and cereals) contain both types of fiber simultaneously. But, as a general rule, it could be said that non-starchy vegetables consist mainly of insoluble dietary fiber and fruits are richer insoluble fibers.

What fiber is healthier for diabetes?

Research on the effects of fiber on diabetes shows two that the fiber in whole grains and vegetables is healthier than the fiber found in fruits. In particular, cereals and legumes also contain resistant (indigestible) starch: it is not processed in the small intestine and does not lead to the release of glucose into the blood.

Note that the proportion of such starch may increase after cooking and cooling carbohydrate products, mainly potatoes and rice. This also lowers your glycemic index.

Fiber for Diabetes: A Practical Guide

How to eat more fiber if I have diabetes?

Here are some simple tips to help you manage adequate fiber intake when you have diabetes³:

• Try to eat 3 to 5 servings of non-starchy vegetables every day (one serving is ½ cup of cooked vegetables or 1 cup of cooked vegetables).
• Eat two servings of high-fiber fruits a day (one doing is a handful of berries, a small apple, or a pear).
• Instead of premium wheat flour products, give preference to whole grains (oats, barley, buckwheat, quinoa, bulgur, etc.).
• Use nuts with no added salt (one serving equals ¼ cup or about a handful).
• Sprinkle vegetable salads (or plain yogurt) with a tablespoon of ground chia seeds or flax seeds.
• Include legumes (lentils, peas, chickpeas) in your diet as they contain fiber.

Other tips

First of all, let’s remember that there is possible harm from excessive fiber consumption, especially for a stomach that is not used to it.

Although fiber consumption is recommended for diabetes, how everything is essential to emphasize covering an adequate amount.

Some adverse effects of fiber:

• Fiber can bind minerals like calcium, magnesium, iron, and zinc, limiting these micronutrients.
• Rarely but severe intestinal blockage can occur when individuals overeat fiber and do not consume enough fluid.

Signs that you are consuming too much fiber:

• Gastrointestinal upset can include bloating, gas, constipation, cramps, and diarrhea.
• Decreased appetite or early satiety.
• Loss of weight and muscle mass due to the inability to consume enough energy due to high volume meals

Summary

Consuming a fiber intake of approximately 20-35 grams can reduce the risk of developing diabetes by a third since, among other things, fiber consumption helps keep blood glucose levels stable. However, if you have diabetes and decide to increase your daily fiber intake, do so progressively, increasing the amount of fiber in your diet gradually, day after day; It is also advisable to consume foods with fiber spaced at each meal.

Although BMI has been used for decades as the gold standard for your health, it has been widely criticized for oversimplifying what it means to be healthy.

Many claims that BMI is outdated, inaccurate, and should not be used in medical and fitness settings.

This article tells you everything you need to know about BMI, its history, whether it is an accurate predictor of health, and its downsides.

What is the BMI?

BMI stands for Body Mass Index. It was developed in 1832 by a Belgian mathematician named Lambert Adolphe Jacques Quetelet. He created the BMI scale to quickly estimate the degree of overweight and obesity in a given population to help governments decide where to allocate health and financial resources.

Interestingly, Quetelet claimed that BMI was not useful for study at the individual level but rather to give a snapshot of the overall health. However, today, the body mass index is widely used to measure an individual’s health.

The BMI scale is based on a mathematical formula that determines whether a person is a “healthy” weight by dividing their weight in kilograms by their height in meters squared:

BMI = weight (kg) / height (m2)

Once the BMI is calculated, it is compared to the BMI scale to determine if it is within the “normal” weight range:

• Less than 18.5 low weight high
• 18.5-24.9 Normal weight Low
• 25.0–29.9 Overweight Low to moderate
• 30.0–34.9 Obesity class I (moderate obesity) High
• 35.0–39.9 Obesity class II (severe obesity) Very high
• Over 40 Obesity class III (extreme obesity) Extremely high

Based on this estimate, a healthcare provider may suggest health and lifestyle changes if you are not in the “normal” weight category. Although this can give the healthcare provider a snapshot of a person’s health based on their weight, it does not consider other factors such as age, gender, race, genetics, fat mass, muscle mass, and bone density.
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Is the body mass index a good predictor of health?

Despite concerns that BMI does not accurately identify whether a person is healthy, most studies show that a person’s risk of chronic disease and premature death increases with a very low BMI – less than 18.5 (“Underweight”) or very high – greater than 30.0 (“obesity”).

For example, a 2017 retrospective study of 103,218 deaths found that those who had a BMI of 30.0 or more (“obese”) had a 1.5 to 2.7-fold increased risk of death after a 30-year follow-up (1).

Another study showed that those in the “obese” BMI category had a 20% higher risk of death from all causes and heart disease than those in the “normal” BMI category.

The researchers also found that those who were in the “underweight” or “severely obese” and “extremely obese” categories died an average of 6.7 years and 3.7 years earlier, respectively, compared to those in the “normal” BMI category. ”.

Other studies have shown that a BMI greater than 30.0 significantly increases your risk for chronic health problems, such as type 2 diabetes, heart disease, breathing difficulties, kidney disease, non-alcoholic fatty liver disease, and mobility problems.

Because most research shows an increased risk of chronic disease among people with obesity, many health professionals can use BMI as a general snapshot of a person’s risk. Still, it shouldn’t be the only diagnostic tool used.

Disadvantages of BMI

Even though research associates a low BMI (below 18.5) and high (30 or more) with more significant health risks, its use has numerous failures.

Relying solely on BMI can miss other necessary health measures, such as cholesterol, blood sugar, heart rate, blood pressure, and inflammation levels, and overestimate or underestimate a person’s proper health.

BMI also tells us nothing about where body fat is distributed. Body fat stored around the abdomen poses a greater health risk than body fat stored around the hips. This “apple” shape is associated with a higher chance of developing metabolic syndrome. This is a combination of related conditions, such as high blood pressure, high blood glucose, and high cholesterol levels, which increase the risk of heart disease, stroke, and type 2 diabetes.

Even though men and women vary in body composition, and men have more muscle mass and less fat mass than women, BMI uses the same calculation for both groups. Measuring waist circumference and body fat percentage may be more helpful in such cases.

Many people may have a “normal” BMI but are at increased risk for heart disease and type 2 diabetes based on blood pressure or body fat distribution.

Finally, simply by using BMI to determine a person’s health, other aspects of health are ignored, such as mental well-being and complicated sociological factors, such as income, access to affordable and nutritious food, dietary skills, and knowledge. And the living environment.

ABSTRACT

BMI is easy to measure and provides a rough estimate of disease risk. But while it’s a good starting point, BMI should be used in conjunction with other measures to get a complete picture of a person’s health risk. Lifestyle factors (such as smoking, physical activity, diet, and stress levels) and blood pressure, blood sugar, and blood cholesterol levels should be considered with BMI to establish health risks.

Additionally, using other body assessment tools in place of BMI, such as waist circumference and body fat percentage, can also help guide decisions about the best health interventions for a specific person. However, each has its own set of advantages and disadvantages.

Also, excessively high sugar levels in the morning in diabetics can be caused by poor food choices for dinner, including foods that contain refined carbohydrates. However, many other factors can be participants in this phenomenon. In the material, we will talk about how to quickly lower your blood sugar level in the morning without taking medicine.

High blood sugar levels in the mornings

High blood sugar is significant when it is too high. That’s when it’s called hyperglycemia. Hyperglycemia is generally defined as above 126 mg / dL or 7.0 mmol / L in a period of fasting (before eating). This will be the clearest sign of high blood sugar in the morning.

Before breakfast, you would typically have had at least eight hours without eating (because you are sleeping). As such, hyperglycemia during a fasting period is significant here – you’ll know that the high blood sugar was not caused by any recent meals.

Other signs of high blood sugar levels in the morning will be the usual symptoms of hyperglycemia:

Nausea

Feeling faint or weak

Thirst

Tiredness

Blurred vision

Increased urination

Of course, it is normal to feel a little dizzy and thirsty when you wake up. It is essential to distinguish between hyperglycemia and morning tiredness. And the best way to do that is to test your blood sugar level.

Causes

A common cause of high blood sugar in the morning is a general excess of carbohydrates in your routine diet. The nutritional recommendations for people with diabetes allow no more than 45-60 g of carbohydrates for each complete meal and no more than 15-20 g of carbohydrates for a snack¹.

We recall that diabetes mellitus implies the control of carbohydrates consumed during the day; in digestion, 100% of carbohydrate products (except fiber) are processed to obtain glucose, directly increasing blood sugar levels.

In addition, high blood sugar levels in the morning can be associated with an excessive decrease in glucose during sleep and other factors such as stress and a sedentary lifestyle. Ultimately, this can stimulate the body to release extra glucose and spike blood sugar upon waking.

Also, excessively high morning sugar can be associated with the wrong dose of insulin or antihyperglycemic medications. If you notice unusual fluctuations in blood sugar levels (and dangerously high levels), see your doctor. Do not make changes in medications without the authorization of a specialist.

High morning sugar: the Somoji phenomenon

Chronic insulin overdose syndrome (Somoji phenomenon) was documented in 1959 by the American scientist Michael Somoji. The conclusion is that excessive insulin leads first to hypoglycemia and then to an increased response in plasma glucose³.

Since blood sugar levels can drop during sleep, this can lead to the release of adrenaline, cortisol, and other hormones, which trigger the release of glucose from the liver, which increases morning sugar. Remember that the Somoji phenomenon manifests itself more frequently in type 1 diabetes.

Another natural phenomenon similar to the Somoji phenomenon (but fundamentally different from it) is the Dawn phenomenon: an increase in glucose levels upon waking, associated with preparing the body for the day. This is where hormones (like adrenaline) are released early morning. In turn, hormones cause the liver to release its glycogen store (which is converted to glucose), thus raising blood sugar levels.

It is not known exactly why this happens, but these hormones are generally released to provide additional energy. So the theory is that the body releases extra glucose to give you extra energy to wake you up and start your day. It is estimated that up to 50% of people with type 2 diabetes experience this condition. 2

How to lower your sugar in the morning?

How we saw the most common cause of excessively high blood sugar levels in the morning is usually the excessive consumption of carbohydrates at dinner; therefore the key point to avoiding this problem is to ensure that you control the carbohydrate portions of your meals and ensure that they contain enough fiber. Fiber will help you stay full longer and help keep your blood glucose levels stable.

Also, dinner should contain a moderate amount of fat; excess fat can delay the rise in glucose levels from carbohydrate foods, displacing it at night and in the morning. Even more so if these are saturated animal fats instead of unsaturated from vegetable oils.

The second most important factor is exercising regularly. Research shows¹ that exercising just before breakfast helps the body better control blood sugar, reducing the tendency to spike glucose before starting your day. A short walk or a yoga exercise is sufficient.

More tips for lowering blood sugar in the morning if you have diabetes:

1. Choose foods with a low glycemic index

The glycemic index measures how we absorb or digest food, which affects the rate at which blood sugar levels rise. Eating low-glycemic foods has been shown to lower blood sugar levels in people with diabetes. 4 Examples of foods with a low to moderate glycemic index are: bulgur, oatmeal, yogurt, legumes, durum wheat pasta, non-starchy vegetables.

1. Manage your stress levels

Stress can affect your blood sugar levels in the morning. During stress episodes, hormones such as glucagon and cortisol are secreted. These hormones cause blood sugar levels to rise. Relaxation exercises and methods such as yoga and mindfulness-based stress reduction can also help correct insulin secretion problems in chronic diabetes.

1. Stay hydrated

An action as simple as drinking enough water can help you keep your blood sugar levels within healthy limits. In addition to preventing dehydration, it helps the kidneys eliminate excess sugar through the urine.

Several studies have shown that those who drink more water have a lower risk of developing high blood sugar levels. Keep in mind that water and other non-caloric drinks are best, except in the morning on an empty stomach. Sugar-sweetened beverages raise blood glucose, gain weight, and increase the risk of diabetes.

1. Eat foods rich in chromium and magnesium.

High blood sugar levels and diabetes have also been linked to micronutrient deficiencies. Examples include deficiencies in the minerals chromium and magnesium.

Chromium participates in the metabolism of carbohydrates and fats. It also helps regulate blood sugar levels. Lack of chromium can predispose you to carbohydrate intolerance. Magnesium benefits blood sugar levels, while magnesium deficiency has been linked to an increased risk of developing diabetes.

While the mechanisms behind this are not fully understood, securing sources of these foods is not going to be bad for your health and may help regulate your morning sugar levels.

Foods rich in chromium and magnesium:

• meats
• whole grains
• bananas
• leafy greens
• walnuts
• Beans
• dark chocolate
• avocados

Other tips for reducing sugar when you wake up

If you know that the phenomenon of Dawn, or dawn affects you, try:

• Have dinner earlier in the evening.
• Do something active after dinner, like going for a walk.
• Check with your healthcare provider about the medicine you are taking.
• Eat breakfast. It helps bring your blood sugar level back to normal, signaling to your body that it’s time to get your anti-insulin hormones under control.
• Eat a snack with some carbohydrates and protein before bed.

You’ll also want to avoid all sugar-sweetened beverages, such as soda, fruit punch, fruit drinks, and sweet tea. A single serving can raise your blood sugar level and, in some cases, provide hundreds of additional calories.

If you notice an unusual spike in your blood sugar in the morning, it’s a good idea to take an additional measurement at night, ideally around 2 or 3 a.m. M. Based on your blood sugar results, your doctor may recommend what to do – depending on whether abnormally high or low values ​​are found.

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• 5 sweet things for diabetics
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• How to eat less sugar?

Summary

High sugar values ​​in the morning can be caused not only by an excessive and frequent amount of carbohydrate foods in your diet, but also by insufficient nutrients, lack of exercise, stress, poor sleep, medications, among other factors.

For people with diabetes, planning their meals and routines healthy is important to avoid excessive hunger and the symptoms associated with hyperglycemia. If you notice unusual changes in your morning blood sugar levels, you can help your doctor make a better decision by adding an extra measure of your blood sugar in the evening. 

Even a defect, which may seem trivial, like the position of the feet when walking, can considerably worsen the mechanics of the movements and cause poor posture.

A very pronounced angle in the position of the feet (flat feet, for example) causes the knee joints to twist, which increases the loads on the hips and causes the pelvis to tilt.

This causes the spine to round and the shoulders to sag. For this reason, the position of the feet when walking is considered one of the leading causes of poor posture.

RELATED: How to get taller?

How to correct posture?

Correct posture should keep your shoulders back and your chest upright. Poor posture means a deviation from the natural position of the spine and the detriment of a person looking worn out. An athletic body and correct abdominal and chest position are essential to correct posture.

The critical moment when it comes to having a correct posture is to achieve a natural upright position without having to think about it constantly. Without feeling tension in the muscles. Here are five tips to correct posture:

1. Position the knees and feet

While standing, these should be parallel, separated by approximately 15 cm; the legs should be kept straight without tension, and the knees should be facing forward (not to the side). The body’s center of gravity must follow a vertical axis to avoid poor posture.

1. How to locate the pelvis?

The pelvis is supported by two muscle groups: those in the lower back and those in the abdomen. A correct pelvic position assumes that the lower back is positioned inward and the core remains erect but does not protrude.

A sedentary lifestyle causes the natural curvature of the lower back to decrease, which causes the back to exaggerate its natural “S” shape and increase the risk of injury. One way to avoid poor posture is to improve your sitting position and execute exercises that work the trapezius area and the middle area.

1. The position of the spine and chest

An essential element of incorrect posture is the position of the spine and chest. The spine should be kept upright (without a hump), and the head upright, without exaggerating but with the trunk firmly forward.

One of the causes of poor posture is carrying backpacks on the back; this causes the spine to bend and the thorax to sag. Doing back exercises helps the figure not be gross, correcting the wrong posture.

1. Shoulders and trapezius erect

Incorrect posture, the clavicle bones should be on an imaginary horizontal line. The trapezius should be positioned with slight abduction of the shoulders backward; the head should not protrude exaggeratedly forward. The palms of the hands should face inward when walking.

The seven causes of poor posture

The leading causes of poor posture are:

1. Common mistakes when exercising

Common mistakes when exercising are one of the leading causes of poor posture. They cause chronic joint problems and constant back pain. In fact, the more the years go by, the more noticeable the pain and damage in posture. If you are looking for an increase in muscle mass, make sure you do it correctly.

1. Briefcases and backpacks

Carrying briefcases on the back is one of the most common causes of poor posture and deviations in the spine (1). The weight of the suitcase forces the shoulders to misposition. It was causing the back to look hunched.

1. Low shoes

Women know very well that the design of shoes can have adverse effects on the spine (especially heels). However, few men are aware of this problem. Specialists assure that the number one type of shoes to cause poor posture are beach sandals. When wearing this type of shoe, a person begins to drag their feet and twist. It increases the risk of suffering from spinal problems (2).

1. Long hours sitting in the office

Long hours in the office are a cause of poor posture. To avoid this, try to improve your sitting posture. The neck should not bend, and the positions of the hands and feet should follow a perfect line with the rest of the body.

1. Smartphones

Excessive use of smartphones and other electronic devices is one of the causes of poor posture. Try not to chat or read while walking, as this ruins your walking mechanics and posture. If you are scrolling for long periods, do it sitting up and at eye level.

1. Driving for long periods

Car seats are the ones that cause the most damage to posture and spinal column (3). When driving, specialists do not only recommend using special seat pillows. As well as unique ergonomic cushions on the back. These serve to maintain the lower spine’s natural curve and correct poor posture.

1. Sleeping position

Numerous investigations affirm that a wrong sleeping position is a cause of bad posture (3). Lying on your side or sleeping on your elbow is the worst to get a good night. We spend about a third of our lives sleeping. If you sleep with your head on high pillows, the neck and spine will tend to hunch.

The contrast shower is a muscle recovery method that consists of alternating the temperature of the water between hot and cold. Studies suggest that a 6-minute contrast shower can help shorten muscle repair times. (3,4)

Some research (1) claims that taking cold showers can be beneficial in strengthening the immune system and reducing the incidence of SARS.

Additional benefits of taking a contrast shower are stimulating hair follicles (hair grows better and falls out less), cleansing of impurities from the skin, and muscle relaxation. (2)

The procedure should be done at least 3-4 times a week, if possible after a training session, to reap the benefits of a contrast shower.

How to take a contrast shower?

The steps to take a contrast shower are:

• Prime your body with warm water for 3-5 minutes.
• Turn on the cold water for 30-60 seconds.
• Turn on the hot water for 30-60 seconds.
• Alternate hot and cold water 3 to 5 times
• The final 30 seconds must be without water
• Dry the skin with a soft towel

Theoretically, there is one of the contraindications is the risk of hypothermia. When making the change with cold water, you must check that the skin does not look excessively pale. If you feel shaking or the cold is nasty, turn on the warm water. Nor should you use hot water to burn or hurt the skin.

It would help if you never took a contrast shower in a cold, drafty room. It is also recommended to clean the skin with a clean and soft towel. This will enhance the cleansing and health of the skin.

Contrast shower benefits

The benefits of the contrast shower have been confirmed in high-performance athletes. Improved muscle recovery times have been verified. The results were positive when doing this method for 6 minutes after running 3000 m at high intensity. (6)

As for the benefits of improving the immune system, the results are controversial. Some studies suggest that taking a cold shower regularly could reduce the chances of virus infections (SARS). (1) However, more studies are needed to confirm this benefit. On the other hand, it is believed that one of the effects of the contrast shower is to affect the natural production of melatonin for sleep.

As for the benefits of the contrast shower on the skin, no studies confirm that it affects the production of collagen, elastin, or other molecules related to the prevention of wrinkles. However, the temperature shock causes an expansion and compression of the pores that allow the elimination of impurities.

Contraindications of the contrast shower

When taking a contrast shower, try not to expose your head directly to water jets. Just let the waterfall on your collarbones and the back of your neck. The temperature contrast of the brain’s blood vessels can cause a sudden pressure jump. This can cause dizziness or even loss of consciousness, which is extremely dangerous in the shower.

Contraindications are:

• Cardiovascular diseases
• Thrombophlebitis
• Anemia
• Malignant tumors
• Pregnancy and breastfeeding
• Fever and respiratory viral infections
• Skin diseases and infections

The contrast shower is one of the muscle recovery methods used by high performance athletes. In addition to shortening the repair times of the muscle fibers, one of the benefits of this method is to remove impurities from the skin and improve the hair’s health. Contraindications are for people with problems in the cardiovascular system, as well as it is not indicated during a cold or minor infection.

Scientists are encouraged to point out that 100% of the body’s cells are replaced in 10 years. (3)

This process can be stimulated by fasting and affects all our body tissues.

What are the effects of fasting on cells?

The essential functions of cells are nutrition, circulation, excretion, reproduction, and relationship with the environment. By cellular nutrition, foods are incorporated that the cell will transform inside to convert them into energy-rich compounds.

An intrinsic mechanism of cells, called autophagy, is essential for the survival of cells and for them to remain healthy.

Autophagy allows cells to fight against adverse situations and eliminate everything that has broken down or no longer serves them, literally eating the accumulated garbage. This cellular cleaning can be similar (saving the distances) to taking your car to the workshop.

In this way, the body gets rid of old and useless proteins and prevents them from accumulating and giving rise to various pathologies.

The problem with this auto repair is that with age, bad life habits, and stress, it can deteriorate and not do its job correctly.

If you still have resistance to this practice, let me tell you that it is science. The Japanese Yoshinori Ohsumi, 71, received the 2016 Nobel Prize in Medicine for discovering the genetic mechanism of autophagy. (5)

Fasting And Back Pain – How Are They Related?

Without considering considerations such as that intermittent Fasting is in fashion, its specific practice generates multiple health benefits.

Fasting intermittently not only has effects on body weight, but when we feel overloaded, or our back hurts, it can be a good resource for our health. (1,2,3)

It is necessary to understand that food activates specific metabolic pathways (linked to physical growth ), while Fasting starts other routes (associated with regeneration).

So we don’t eat? Not at all. Let’s not be extremists.

Food and even more quality food provide us with essential nutrients necessary for health.

On the other hand, Fasting is a vital process of the body, such as sleep. You may have noticed that sleeping with a full stomach is counterproductive for good rest and body repair since a significant amount of energy is used for indigestion.

If you connect the dots, you will realize that not having dinner can be an excellent ally in solving multiple health problems. It’s like telling the body to use its full potential and energy to heal back pain.

Said and done.

In the past, when there were no supermarkets and man was nomadic, fasting periods were widespread. The men of old used to feast on great feasts, knowing that later it would be their turn to fast. This was, unknowingly, their natural medicine against the many diseases that haunted them.

Today with a full pantry and advances in medicine, we have forgotten the importance of intermittent Fasting as a recovery tool. Nowadays, we feast on each other every day, not realizing that from time to time, we must rest.

Benefits of fasting on tissues

Semi-fasting can lengthen your life due to its many benefits. These include improving the immune system, eliminating body fat, eliminating toxins, reducing tissue inflammation and back pain, etc. (1,2,3)

Can you imagine not taking the garbage out of the house for years?

Not only would it smell bad, but we’d get sick. The same goes for our body; it must eliminate accumulated waste from time to time.

Celebrities like Hugh Jackman, Angelina Jolie, and Beyoncé, among others, intermittently practice Fasting. If people with so many means and resources at their fingertips decide to recycle from time to time, it will be for a reason.

It is time to set an action plan. Could you check it out personally? Mark yourself on your calendar a week that you have calmer and start practicing a semi-fast, combining it with a good diet.

There are many fasts, but I advise you to have breakfast and eat healthy (fish, vegetables, fruits, natural juices, etc.) and go to bed early without dinner.

It will only be a week, but soon, you will see the benefits. Do not sin; even if you are hungry, if you said that this week you are going to do something beneficial for yourself and your back pain, don’t do the opposite.

Be true to the plan. Be true to yourself!

I advise you to leave post-it notes or notes at home encouraging you and reminding you why you should do a semi-fast. The reason is none other than to start letting go of the pain.

RELATED:

• Advantages of Intermittent Fasting
• Egg Fast – What is it, and how is it done?
• Benefits of Fasting and changes in the body

Make back pain a part of the past

There are tougher fasts, but for now, we are going to start at the first step.

If you are one of those who have guts ringing in bed, get up and drink cleansing infusions or filtered water. You can also choose to delay breakfast.

I don’t know if you knew, but the word breakfast that derives from breakfast is a verb that is formed by the Latin prefix des- that expresses return to a situation, inverse action or “exit from” and the verb to fast, which comes from the verb Latin ieiunare (abstain from eating).

We have forgotten its etymological meaning with time, but breakfast came after abstaining from eating for a prolonged number of hours.

Formerly this custom was respected, and even fasting as a source of health was seen with good eyes. Nowadays, we have dinner each day later and in abundance to reward ourselves for the hard day at work.

What we do not realize is that it is a poorly learned attitude. If you want to recover, it is essential that you eat little and soon, or better yet, that you do not eat and get into bed early.

The next day I am sure that you will feel much better.

Practice it sporadically when you feel bad or when you want to feel BETTER.

When in doubt or negative thoughts assail you, remember that:

“A little effort today will be a great reward tomorrow.” 

Taking diclofenac sodium helps to alleviate the effects of poor movement, poor sleeping posture, or an exaggerated training session. As well as taking diclofenac is recommended to relieve joint pain caused by arthritis.

This article discusses the side effects and contraindications of diclofenac sodium.

Diclofenac sodium What is it, and what is it for?

Diclofenac or diclofenac sodium is a drug with potential anti-inflammatory effects, relief of muscle aches, and symptoms of arthritis.

Diclofenac sodium is a non- steroidal medicine . Its side effects and contraindications are mild and generally associated with the digestive system.

Diclofenac is usually prescribed as a tablet or cream. In complex cases, diclofenac sodium can be used in injectable form.

It is common for athletes to prescribe diclofenac sodium to athletes. One of its effects is achieving muscle reduction. It also relieves inflammation in the cervical area, which causes typical neck and nape pain.

How to take diclofenac sodium?

While diclofenac is an over-the-counter drug, it should always be taken under the recommendations of a doctor.

It is recommended to take diclofenac with a glass of water on an empty stomach and before meals. Its sodium form is not capable of dissolving in an acid medium, which can cause gastritis.

Before taking them, you should never chew diclofenac sodium or break tablets or capsules. Although the body can metabolize it, it can cause serious side effects in the digestive system.

Diclofenac sodium should not be absorbed from the stomach. To be assimilated in the intestine and not in the stomach, the pharmaceutical industries resort to different strategies to coat diclofenac sodium tablets.

New technologies such as diclofenac capsules in micro-pellets; are an option to avoid the side effects of taking diclofenac on the stomach.

Dose and recommended amount of diclofenac per day

The usual dose in treatment with diclofenac sodium is 100 mg per day. The equivalent of one or two tablets. This dose varies according to each case.

Although diclofenac sodium is usually taken as tablets, it can be given as a cream or gel or diclofenac as an injection.

Generally, taking more than three tablets per day (150 mg). It would help if you stopped taking diclofenac sodium under the recommendations of a doctor; this treatment is usually suspended when the symptoms end.

Effects of diclofenac How long does it take?

For the effects of diclofenac to be fully visible, it requires at least five days to act as a muscle anti-inflammatory.

The effects of diclofenac usually appear within the first two weeks.

In chronic cases of arthritis or tendon operations, treatment with diclofenac sodium can last a lifetime. In these cases, paying attention to side effects and contraindications is of the utmost importance.

Diclofenac sodium – list of side effects

The most common side effects of taking diclofenac are:

• Headache
• dizziness
• Vertigo
• sickness
• vomiting
• diarrhea
• acidity
• abdominal pain
• gases
• lack of appetite
• Rash on the skin

Does diclofenac cause a headache?

Diclofenac can cause a headache. It is one of the most common side effects. If the headache is very severe, see your doctor.

On the other hand, taking diclofenac for headaches is not good. Diclofenac sodium is not indicated for headaches. It is used to relieve arthritis and muscle aches.

Can you take diclofenac sodium and alcohol?

Diclofenac should not be combined with alcohol. It is a way to increase this drug’s toxicity and side effects. When taking diclofenac sodium as a treatment for arthritis, all sources of alcohol should be avoided.

Contraindications of diclofenac sodium

Diclofenac sodium, aspirin, and ibuprofen work in a similar way. All of these medications fall into the category of non-steroidal pain reliever drugs.

Taking diclofenac sodium with other pain relievers such as acetaminophen or codeine is safe. However, combining it with aspirin, ibuprofen, and ketoprofen should always be authorized by your doctor.

Taking these medications together can increase side effects. One of its contraindications is combining diclofenac sodium with cold and flu medications.

Diclofenac is not recommended for pregnant women. It has been shown that it can increase the risk of miscarriages and diseases during the growth of the fetus, especially in the first and second months. In these cases, an amount of diclofenac sodium more significant than 25 mg is not recommended.

Contraindications to diclofenac sodium are:

• Hypersensitivity to diclofenac sodium
• Taking other non-steroidal medications
• When taking other NSAIDs such as aspirin or ibuprofen, history of allergic reactions (bronchospasm, shock, rhinitis, hives).
• Pregnant women’s third trimester
• Active stomach and duodenal ulceration or gastrointestinal bleeding
• Inflammatory bowel disease such as Crohn’s disease or ulcerative colitis.
• Insuficiencia cardíaca congestiva severa (NYHA III / IV)
• Pain management in the context of coronary artery bypass grafting (CABG)
• Severe hepatic impairment (Child-Pugh Class C)
• Severe chronic kidney disease (creatinine clearance <30 ml / min)
• Caution in patients with pre-existing hepatic porphyria
• Caution in patients with severe and active bleeding
• Dengue fever
• Caution in patients with fluid retention or heart failure.

Also, some brands of diclofenac sodium may contain lactose and gluten as part of their excipients. People with lactose intolerance or gluten intolerance should consult the manufacturer before taking diclofenac.

Diclofenac in cream

Diclofenac cream is usually prescribed for external muscle pain. Applying a thin layer on the skin about 2-4 times a day is recommended.

Using it in more significant amounts or more frequently per day will not cause additional benefits as a treatment. This is because there is a maximum absorption dose in the skin.

The use of diclofenac cream does not present serious contraindications. The most frequent are allergic reactions to any of its components.

It is recommended to apply diclofenac sodium cream at least once in the morning and once in the evening. In cases where 3 or 4 times a day are necessary, it is recommended to wait at least 4 hours before a new dose. How to apply diclofenac cream:

• Put a small amount of cream on your hand.
• Distribute the cream to the affected area
• Massage gently in circular motions.
• Could you wait for it to be absorbed?.
• Wash your hands well

ABSTRACT

• Diclofenac sodium is a non-steroidal anti-inflammatory drug.
• Serves to relieve joint and muscle pain.
• Diclofenac can cause side effects such as skin rashes and upset stomachs.
• Taking diclofenac sodium with other non-steroidal medications is not recommended, as one of its contraindications is for pregnant women (during the first three months of pregnancy).

Correct sleeping posture can also prevent the development of sleep disorders, such as insomnia.

Many people believe that they do not move much in bed and stay in practically the same position, but this is mainly false. Most of us move many, many times during the night and sleep in multiple places.

This article looks at the different sleeping postures. Each position has its advantages and disadvantages, depending on your problem, you can choose the best.

The best sleeping postures

Science estimates that there are about six sleeping positions: fetus, on the side, on one side with arms outstretched, on the body, on the back, on the stomach, and with the arms back.

The most common sleeping position, the fetal, is estimated to be the worst for back problems. This is because most back problems occur in the structures in the back of the back. (4)

Lying in this position opens these structures in the spine, allowing more room for nerves, which are the leading cause of pain in back problems.

Although lying in this position feels good as the pain is reduced (the place reduces symptoms), the structures can worsen over time if this position is maintained.

The best posture for sleeping is a comfortable posture that does not compress the organs and limbs of the body. As well as not excessively curve the body spine. The best poses to sleep are:

1. Face up with feet down

Sleeping on your back with your feet down allows you not only to align the spine but also to relax the critical points of the body. In this position, the abdominal cavity is not under pressure.

1. On the left side

Sleeping on the left side is considered one of the best options for good sleep. This posture is of particular importance for people with reflux disease. As well as for pregnant women.

1. Face up with feet in front

According to research, sleeping on your back is the best sleeping position. While reaching this position can be difficult, you can help select a good mattress. If you are not used to it, you will achieve this position in a couple of months with the habit.

Sleeping on the left side is better than on the right side.

Sleeping on the left side is considered one of the best sleeping postures. In this position, it is more difficult for gastric juice to move from the stomach to the esophagus; what if it can happen when sleeping on the right side.

If you only want to take a nap in the afternoon, it is recommended to rest both on your back and the left side.

This will provide a minimal level of additional pressure on the stomach. And will help to carry out the digestion process. This pose is ideal for those who have gastrointestinal problems.

Furthermore, sleeping on a worn mattress will not only cause you to wake up at night but also gradually deteriorate your spine, leading to back pain.

Tips for a good night’s sleep – no TV, fresh air, and bed-making

One of the main tips for getting a good night’s sleep is bedroom preparation. Making the bed every day is one of the number 1 rules. Try to use the bedroom exclusively for rest, and do not install the television or computer.

First of all, keep in mind that the habit of watching tv or any screen; Stimulating before bed is the leading cause of chronic insomnia.

The white light from nightlights, as well as the bright light from the screens of a mobile phone, computer, or television, is associated with a lower synthesis of melatonin. The brain believes that it is still daylight and understands that it is not time to rest.

If you can’t fall asleep, you can not only improve your posture, but a fundamental trick is to take melatonin to sleep.

Sleep well according to Feng Shui

According to Feng Shui, sleeping with your legs pointing towards the front door is not recommended. It is believed that this does not allow a person’s energy to reset or reboot completely.

In addition, it is forbidden to lie in a position in which the head is directed to the north or northeast—the reason: is the location of the Earth’s magnetic poles.

It is vital to note that science regards such assumptions as national traditions and quantifiable benefits that have yet to be substantiated with the goal of better falling asleep.

The influence of the direction of the Earth’s magnetic field on people and objects is a field that has not yet been explored at an academic level, not to discover whether or not this position is better for sleeping.

ABSTRACT

• The best sleeping postures are on your back and your left side.
• The worst postures for sleeping are right side prone and fetal position.
• Using extra pillows under the knees helps prevent back pain.
• Sleeping on the right side can cause digestion problems.
• Making the bed every day, eliminating the TV from the room, and avoiding using the cell phone before going to bed are essential tricks to sleep well.

Most nutritionists recommend reaching both an ideal weight and an ideal fat percentage.

For this reason, the body mass index should not be the only parameter to take into account.

This article details the values ​​of the ideal body fat percentage, tables for men and women, and the different methods to calculate this value.

What is the ideal body fat percentage?

Several investigations have calculated the ideal body fat percentage for a person according to sex and age. Staying within these values ​​will allow you to have an athletic appearance, but it is also an excellent way to avoid chronic cardiovascular disease. (1,2)

The formula to calculate the percentage of body fat consists of dividing the weight of the total fat in the body by the body weight. For example, if a person weighs 70 kg, of which 10 kg is fat.

Your body fat percentage is calculated as [10/70 * 100] = 14.3%. This figure is then compared to tables, and it is evaluated if this value is ideal or if some changes need to be made.

Ideal Body Fat Percentage – Men

The ideal body fat percentage in women is higher than in men. In the case of men, a fat rate of 6-13% is equivalent to having a toned body and a marked abdomen. Values ​​between 14-18% are the percentage of fat that is typical of an athletic silhouette.

A figure between 18-25% corresponds to an average body, while figures above 25% indicate that it is time to eliminate body fat.

Ideal Body Fat Percentage – Women

In the case of women, an ideal body fat percentage is 16-20%, which reveals an excellent physical condition. Values ​​of 21-24% correspond to an average body.

Percentages higher than 25-31% are evidence of being overweight or obese. A figure less than 10% is dangerous for the female metabolism and can cause disorders in the menstrual cycle.

Ideal body fat percentage table for men

Below you can see a table with the ideal fat percentage in men:

Ideal body fat percentage table for women

Below you can see a table with the ideal fat percentage in women:

How to calculate the percentage of body fat? – Methods

There are several methods to calculate the ideal body fat percentage.

The direct and most accurate method is hydrostatic weighing. It allows an actual figure with a deviation that does not exceed 20 g of total fat. The other methods are indirect.

Electronic scales tend to have significant errors, so they are one of the least recommended methods of calculating the percentage of body fat.

The most straightforward and most used by nutritionists is using a caliper and extrapolation with official tables. The different methods for calculating body fat percentage are described below:

1. Hydrostatic weighing

Hydrostatic weighing is the only method that gives an exact figure for body fat percentage. This technique is based on the basic principles of physics. The body is submerged in the water; the difference between the height of the water before dipping and afterward is calculated. This value corresponds to body volume. Volume is then compared to body weight, and exact body fat percentage values ​​are obtained.

1. Electronic scales

Electronic scales work with electronic body analysis systems. They are based on the use of bursts of energy that pass through the tissues and interpret the speed at which those bursts are distributed. Fat tissue slows down these bursts, while water and muscles transmit it without slowing down.

Electronic scales themselves do not determine the actual percentage of body fat. Instead, they compare the coefficients obtained with the averages of their database. Therefore they always give an approximate result. The deviation depends on the number of electrodes, the temperature, and food in the stomach, among other factors.

1. Bioelectric impedance balances

Bioelectrical impedance balances are one of the modern instruments for calculating the percentage of body fat. You are sending a weak current to one leg. They wait for the blast to reach the other leg to calculate the rate of body fat. They are determined as the difference between currents. These types of scales are usually the most accurate.

1. Plicometers + Tables

This is the ideal, simplest, and most accurate method to calculate the percentage of body fat. It involves measuring the thickness of the subcutaneous fat folds of the abdomen with a body fat measuring instrument, the caliper. The values ​​obtained in millimeters are compared with official tables to calculate body fat percentage.

This table directly associates the thickness of the folds in millimeters with the percentage of body fat. In addition, using colors, it is indicated if the rate of body fat is ideal or is out of range. The values ​​obtained with a caliper are more exact than those obtained by electronic scales. The advantage of this method is that it can be done quickly and without enormous instrument costs.

The easiest method to calculate the percentage of fat

The technique for calculating your body fat percentage with a caliper is simple. It would help if you first stood upright; the measurement is taken 10 cm to the right of the navel and 3-4 cm above the point where the femoral bone protrudes. You should make a fold with the skin in this area and measure the thickness with the help of the caliper without excessively straining the skin.

Measurement results in millimeters are compared with official tables according to gender and age. The official tables are attached below. At the crossroads of personal data with measurement is the figure that corresponds to your body fat percentage. Using this table, you can see graphically if your levels check to an ideal, low, medium, or high body fat percentage.

ABSTRACT

• The most used are several methods to calculate the ideal percentage of body fat: the caliper, the electronic scale, and hydrostatic weighing.
• The percentage of body fat and the BMI or body mass index is the leading indicators of an optimal state of health.
• Eliminating simple carbohydrates is the first thing advised to decrease the percentage of body fat.
• The ideal body fat percentage value is around 14-18% in men and 16-20% in women. However, 5-10% more values are acceptable in terms of nutrition.
• Hydrostatic weighing is the most accurate procedure for determining your body fat percentage. It is followed by the caliper method due to its simplicity and accuracy in calculating.
• With the measurement of the thickness of the skin in some regions of the body and tables, it is possible to calculate the ideal percentage of body fat.