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Sunday, September 29, 2024

Vitamin A or E for the skin: what each one contributes and which one is better for each person

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Vitamins A and E help maintain healthy skin and each has specific benefits. An adequate contribution can be achieved with the consumption of certain plant foods.
Vitamin A or E for the skin what each one contributes and which one is better
  • Benefits of vitamin A for the skin
  • What foods provide vitamin A
  • Benefits of vitamin E for the skin
  • What foods provide vitamin E

Among all the vitamins, there are two that stand out for their benefits for the skin: vitamin A and vitamin E. Which one is better? Both can help keep your skin healthy, soft and youthful and also have specific properties that promote different aspects of skin health.

To obtain the necessary contribution of these vitamins, it is advisable to pay attention to the diet and incorporate the plant foods that we will indicate below.

BENEFITS OF VITAMIN A FOR THE SKIN

Vitamin A is essential for skin health because it promotes cell renewal, that is, it causes skin cells to regenerate faster and be replaced by new, healthy cells. This helps keep the skin soft, smooth and supple.

It also stimulates the production of collagen, a protein that helps keep skin firm and elastic, which can help reduce the appearance of wrinkles and fine lines.

On the other hand, it decreases sebum production, which can be beneficial in reducing acne and blackheads.

WHAT FOODS PROVIDE VITAMIN A

Although the active form of vitamin A (retinol) is found in animal foods (such as liver or butter), vitamin A is available as a precursor (which is subsequently made active by our liver) in many green, yellow, or orange plant foods rich in beta-carotene, such as:

  • Green leafy vegetables such as spinach, kale, Swiss chard or lamb’s lettuce.
  • Vegetables such as carrots, sweet potatoes, broccoliorred peppers.
  • Fruits such as apricot, papaya, mango or melon.
  • Parsley.
  • Nori algae.

There are also many foods fortified with vitamin A, such as cereals and juices, on the market.

The recommended daily allowance of vitamin A for adults is 900 micrograms a day for men and 700 micrograms a day for women. To give you an idea, two cups of cooked spinach covers the recommended daily amount for an adult man.

Being a fat-soluble vitamin, its absorption is linked to that of fats and it should be eaten with a fatty food (such as olive oil) to synthesize it better. If there is a problem with the metabolism of lipids, even if you take enough vitamin A, it may not be used.

BENEFITS OF VITAMIN E FOR THE SKIN

Vitamin E is a natural antioxidant that protects the skin from damage caused by free radicals and other environmental factors, such as sun exposure and pollution.

It also helps reduce skin inflammation, something that is very useful for people with sensitive skin or who have some type of inflammation related to acne or rosacea.

In addition, it strengthens the skin barrier and helps prevent moisture loss in the skin. In this way, it makes the skin less prone to dryness and stays hydrated, soft and supple.

On the other hand, vitamin E stimulates the production of collagen, which makes the skin firmer and more elastic, and can help soften the skin and reduce hyperpigmentation of scars.

WHAT FOODS PROVIDE VITAMIN E

Vitamin E is present in many plant-based foods, such as:

  • Vegetable oils such as olive, wheat germ, sunflower, corn, soybean and safflower.
  • Nuts such as almonds, walnuts, hazelnuts and peanuts.
  • Sunflower, pumpkin and sesame seeds.
  • Green leafy vegetables such as spinach orchard.
  • Avocados.
  • Fruits such as kiwi, papaya, mango and tomato.
  • Cereals such as oats, whole wheat and brown rice.
  • The recommended daily amount of vitamin E for adults is 15 milligrams a day.
  • Like vitamin A, it is a fat-soluble vitamin, so it is best absorbed if consumed with some fat.

Vitamin D halves the risk of melanoma

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Vitamin D supplementation has been associated with a lower incidence of skin cancer, including severe melanoma.
Vitamin D halves the risk of melanoma

A review of studies by researchers at the University of Eastern Finland found fewer cases of melanoma and other skin cancers among people who regularly take a vitamin D supplement. The study was conducted by experienced dermatologists. The scientific work was carried out in collaboration between the University of Eastern Finland and Kuopio University Hospital, and published in the journal Melanoma Research.

Vitamin D plays a key role in the normal functioning of the human body and may also play a role in many diseases. The link between vitamin D and skin cancers has been studied extensively in the past, but research had focused primarily on serum levels of calcidiol, which is a metabolite of vitamin D, and its association with skin cancers.

The findings of these previous studies had been inconclusive and sometimes even contradictory, as serum calcidiol levels have been associated with a slightly higher and slightly lower risk of different types of skin cancer. This may be explained, in part, by the fact that serum calcidiol tests do not provide information on vitamin D metabolism in human skin, which can express enzymes that generate biologically active vitamin D metabolites or inactivate them.

MELANOMA AND VITAMIN D: WHAT IS THE RELATIONSHIP

The new study, conducted under North Savo’s skin cancer program, took a different approach: 498 adult patients at increased risk of skin cancer, such as basal cell carcinoma, squamous cell carcinoma or melanoma, were recruited into the outpatient dermatology clinic at Kuopio University Hospital.

Experienced dermatologists from the University of Eastern Finland carefully analyzed the patients’ background information and medical history and examined their skin. Dermatologists also classified patients into different skin cancer risk classes (low, moderate, or high). Based on the use of oral vitamin D supplements, patients were divided into three groups: non-users, occasional users, and regular consumers. Serum calcidiol levels were analyzed in half of the patients and found to correspond to self-reported vitamin D use.

A key finding of the study is that there were far fewer cases of melanoma among regular vitamin D users than among non-users, and that the skin cancer risk rating of regular users was considerably better than that of non-users. Mathematical analysis showed that the risk of melanoma among regular users was reduced by more than half, compared to non-users.

The findings suggest that even occasional users of vitamin D may have a lower risk of melanoma than non-users. The study found lower percentages of people with a past or present history of melanoma and any type of skin cancer among regular users. Since the research design was cross-sectional, the researchers could not demonstrate a causal relationship.

Other relatively recent studies have also provided evidence of the benefits of vitamin D in melanoma, such as the association of vitamin D with less aggressive melanoma.

The study authors have not been able to determine the dose of vitamin D with these cancer-preventive effects.

HOW IS VITAMIN D OBTAINED?

Vitamin D is produced in the body from exposing the skin to direct sunlight. This is the main source that is why it is often described as “the sunshine vitamin”. It is estimated that it takes between 15 and 30 minutes of daily exposure to produce a sufficient amount, but in reality, it depends a lot on factors such as the time of day, the type of skin (lighter or darker) or geographical latitude.

To a lesser extent, a complementary dose of vitamin D can be obtained from food. It is found in fatty fish (tuna, salmon, sardines, mackerel, etc.), cheese, egg yolk, mushrooms dehydrated in the sun and fortified foods.

VITAMIN D SUPPLEMENTS

Vitamin D supplements can be vitamin D2 (ergocalciferol) or vitamin D3 (cholecalciferol). The daily dose recommended by most health authorities is 600 international units per day.

To safely take a supplement, it is advisable to measure 25-hydroxyvitamin D levels before and after. Levels below 30 nmol/L (12 ng/ml) are too low for bone or overall health, and levels above 125 nmol/L (50 ng/ml) are probably too high.

A safe upper limit for vitamin D supplementation is usually 4,000 IU/day (100 mcg/day).

Why pregnant women should take special care of their dental health

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During pregnancy, many changes occur in a woman’s body and some affect the risk of gum and tooth problems. That is why extreme care with soft means is convenient.
Why pregnant women should take special care of their dental health

Hormonal changes that occur in the body during pregnancy affect the mouth: the gums loosen and blood flow increases. In addition, the activity of the immune system is also reduced, which increases the risk of virus infections and bacteria have fertile ground. In addition, the composition of the oral microbiota is modified. All these changes promote inflammation of the gums and make it necessary to take special preventive measures.

The saying “every pregnancy costs a tooth” is not literally true, but it does increase the risk. A study of some 34,000 participants from 14 European countries and Israel concluded that the more children’s women had, the greater the risk of losing teeth in their lifetime.

GINGIVITIS OF PREGNANCY

Many pregnant women suffer from what is known as pregnancy gingivitis, an inflammation of the gums. Normally, the gums enclose the tooth like a well-fitting cuff and prevent bacteria from migrating into the depths. When suffering from gingivitis, which is also common regardless of pregnancy, the gums swell, red and bleed easily.

It is not harmless, but it can be reversed. However, without treatment, periodontitis can occur: the fibers that hold the teeth and jaw bone are destroyed as a result of inflammation. Teeth become loose and may even fall out. And the infection can spread beyond the oral cavity throughout the body.

PREVENT THE RISK OF TOOTH DECAY

Tooth decay can also become a problem for expectant mothers. One reason is the cravings for sweets that some pregnant women develop. Another factor is vomiting during pregnancy. When stomach acid enters the mouth, it attacks the enamel and increases the risk of cavities. It is essential to rinse your mouth with water after vomiting and brush your teeth after at least half an hour.

Some pregnant women feel so nauseous that even putting a toothbrush in their mouth makes them want to vomit. In these cases, it is recommended that you talk to your dentist about it. As a temporary solution you can resort to oral rinses, for example.

CHECK YOUR TEETH REGULARLY

An examination is recommended early in pregnancy or, if possible, before pregnancy. Pregnant women should schedule another appointment at the end of the second trimester, if possible. In addition, the dentist will be able to provide information about the child’s oral health and dental care.

In many cases a professional dental cleaning is recommended. Many people think that you should not go to the dentist during pregnancy, which is a mistake. Rather, it’s about weighing the benefits and risks of treatments during pregnancy.

SYSTEMATIC TOOTHBRUSHING

The most important thing to prevent problems or slow down gingivitis is good oral hygiene. That means brushing your teeth in the morning and evening, for at least two minutes each time.

First the chewing surfaces are cleaned, then the outer surfaces and then the inner faces of the teeth. Do not rub hard, as these damages the teeth in the long run. Better place the toothbrush at a 45-degree angle over the gum line and pass it gently.

By the way, almost 40% of tooth surfaces are in the interdental spaces and you can’t get there with a toothbrush, so you need additional tools like flossing or interdental brushes.

PROPER CARE OF INTERDENTAL SPACES

Flossing or so-called interdental brushes are used to clean the spaces between the teeth. If the teeth are crowded, it can also be used to clean the contact points where the teeth meet.

It is best to get advice on the right interdental brush at the dentist’s office, because there are different sizes. If the brush is too small, it will not clean properly. If it is too big, you can hurt yourself with it.

What is the tiger balm that sweeps Mercadona and what is it used for?

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Tiger Balm is a remedy against pain and congestion of oriental origin that has achieved enormous commercial success in the world.
What is the tiger balm that sweeps Mercadona and what is it used for
  • What is Tiger Balm?
  • History of Tiger Balm
  • Tiger Balm: benefits and what it is used for
  • Tiger balm: contraindications and side effects

Conventional pain medicines are not free of side effects. Even ointments applied to the skin can cause irritations and allergic reactions. Natural medicine offers safer and proven alternatives, such as tiger balm, a trademarked product (Tiger Balm), based on ancient traditional Chinese medicine.

Its use has become popular since Mercadona put on sale an Oriental Balm that is a clone of Tiger Balm, although it is not the same formula. In this article we tell you what tiger balm is and how it is used.

WHAT IS TIGER BALM?

Tiger Balm is a product for topical (on the skin) use that is mainly used for pain relief and congestion.

Its main ingredients include camphor and menthol, which help relieve muscle and joint discomfort while providing a refreshing sensation. The manufacturers present it in the form of a cream or gel, in three formulas with slight variations (red, white and ultra) and presentations indicated for different parts of the body.

Other ingredients present in Tiger Balm are dementalized peppermint oil, cajeput oil, cinnamon oil, eucalyptus oil and clove oil. It also contains petroleum jelly and paraffin.

  • Camphor has cooling effects and promotes blood circulation.
  • Menthol is an analgesic. It can also help relieve colds and congestion when inhaled.
  • Cinnamon oil provides anti-inflammatory effects.
  • Eucalyptus can help treat coughs and colds.
  • Cayenne oil reduces inflammation.

Tiger Balm is not considered a prescription drug, but there is research to support the effectiveness of the main ingredients. It is found in pharmacy, Herbo dietetics, drugstores and supermarkets.

HISTORY OF TIGER BALM

The authentic Tiger Balm is manufactured and distributed by the Singaporean company Haw Par Corporation, which invented the product and markets it since 1918. Tiger Balm is a perfected form of bank in you, or “ten golden honey oils,” developed in the 1870s in Yangon, Burma, by Chinese herbalist Aw Chu Kin. A similar product is manufactured by the company Rangoom Chemicals, of India, under the name Flying Tiger.

TIGER BALM: BENEFITS AND WHAT IT IS USED FOR

To use the Tiger Balm, you just have to apply it on the painful area. Back and joint pain related to exercise and other activities; muscle aches can be treated.

If used as a decongestant, it spreads across the chest and forehead.

To improve its effects, the manufacturer recommends massaging the product into the skin until it is completely absorbed instead of simply applying it and letting it rest on the skin.

You can repeat the process of application and massage up to four times a day. It is not advisable to shower immediately before or after application.

It may also be used to treat other mild problems:

  • Toenail fungus: The active ingredient camphor can treat this type of fungal infection.
  • Common colds: Menthol can relieve cold symptoms.
  • Headaches: menthol can provide relief in tension-onset headache. The addition of eucalyptus may also have analgesic effects. It is applied with a light massage on the temples.
  • Minor burns: Camphor and menthol can cool and soothe them.
  • Mosquito bites: Menthol can treat them and repel these insect bites.

TIGER BALM: CONTRAINDICATIONS AND SIDE EFFECTS

If the skin becomes red or irritated after application, it is necessary to stop using it because an allergenic reaction is possible. If you’re a person with a history of allergies, apply a small amount to the inside of your elbow and wait a couple of days to check for any reactions.

Of course, in no case should it be taken orally, nor should it be applied to irritated skin, burns or wounds.

Under no circumstances should the use of Tiger Balm postpone consultation with the doctor if acute or unusual symptoms appear.

The worst days when you quit smoking (and 5 steps to overcome them in the best possible way)

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If you really want to forget about tobacco, you are already assured of most of the success. And for the worst days after quitting, you can help by following these tips.
The worst days when you quit smoking (and 5 steps to overcome them in the best possible way)

Congratulations! Making the decision to quit smoking is a very important step. You have decided to think about your health and improve your lifestyle habits and that is admirable, but it is only the first step. How to overcome the worst days when you quit smoking? We’ll tell you.

THE WORST DAYS WHEN YOU QUIT SMOKING

The process of quitting smoking is usually accompanied, in almost all cases, by the well-known “withdrawal syndrome”.

For some smokers, quitting permanently is very simple. However, for most people quitting smoking is not easy. And it has a physiological cause: chronic nicotine use increases the number of receptors for feel-good hormones – such as dopaminea, serotonin and noradrenaline – but they also make them work worse. That is why the smoker needs to smoke more and more to feel satisfaction. When nicotine is no longer provided to the body, the balance previously achieved is destabilized again, which causes withdrawal symptoms and reduces the central levels of dopamine, serotonin and noradrenaline.

It is a normal reaction of the organism, which is adapting to the interruption of the administration of the drug, which causes physical disorders that manifest themselves in different ways. Therefore, as the body is adapting to the new situation, it is logical that the first days are the worst when you quit smoking, especially during the first 24 hours after quitting smoking.

What are the worst days when you quit smoking exactly? According to research published in the Archives of General Psychiatry on the effects of quitting, withdrawal symptoms after quitting smoking begin within a few hours (2-12 hours) and peak 24-48 hours after quitting. You may experience some of these symptoms, although they differ greatly from person to person:

  • Dysphoric or depressive mood.
  • Anxiety
  • Irritability
  • Insomnia
  • Fatigue
  • Concentration difficulties
  • Craving
  • Desire for sweets or a large appetite
  • Increased cough
  • Deterioration in the execution of surveillance tasks
  • Difficulty concentrating
  • Headache

Most symptoms last an average of four weeks, but feelings of hunger and nicotine need can last for 6 months or more.

HOW TO GET THROUGH THE WORST DAYS WHEN YOU QUIT SMOKING: STEP BY STEP

Sometimes the will is not enough to dare to leave behind this dangerous physical and mental addiction, nor to keep at bay the withdrawal syndrome, anxiety, nervousness, recurring thoughts, insomnia or irritability. Is there a way to facilitate this process?

Quitting smoking can be very easy if you know how. We leave you with 5 steps that will help you quit smoking and make it easier for you to change.

1. BE VERY CLEAR

If you want to quit smoking, the first step is to be fully convinced. Otherwise, relapse is more than likely. There are natural therapies that help to successfully end this difficult decision. Some, such as acupuncture or auriculotherapy, reduce the risk of gaining weight by quitting smoking.

2. KNOW THE BENEFITS OF QUITTING SMOKING FOR YOUR HEALTH

Life expectancy is 10 years shorter in smokers. But the benefits of leaving it are not long in coming and increase over time.

Within 20 minutes, for example, blood pressure begins to normalize. After a few weeks, taste and smell recover and breathe better. And the risk of lung cancer is reduced from year to year: at ten, the risk of dying from it is already half of those who continue to smoke. They also reduce the risk of laryngeal and pancreas-s-cancer and equal the risk of coronary insufficiency.

Becoming aware of these benefits can be very helpful to reaffirm the decision to quit.

3. LEAN ON OTHER SMALL HEALTHY CHANGES

These small changes are important:

  • Toxins out. Drink 2 glasses of warm water on an empty stomach and with breakfast the juice of 1 apple, 2 carrots and 2 celery sticks. You eliminate toxins and the feeling of lightness helps you persist.
  • Breathe well. Regain control of your lungs by following the 6-3-9 rule: take air for 6 seconds, hold it3 and slowly take it out for 9. Repeat for 10 minutes. More calm. Lavender essential oil helps you relax. Put 2 drops on your wrists and inhale their aroma during the day, as many times as you need.
  • Appetite at bay. Eat fruits, vegetables, and whole grains. Its antioxidants favor purification and satiate fiber. Also add cinnamon to your recipes to dampen the desire for sweet.

4. NATURAL THERAPIES THAT WILL HELP YOU QUIT SMOKING

During cessation it is important to cultivate mental, physical and emotional relaxation. This is achieved with relaxation techniques (conscious breathing, meditation, yoga), manual techniques (hydromassage, reflexology, massage …), physical exercise or psychotherapy.

In addition, there are other techniques that can be very effective:

  • Acupuncture. Along with auriculopuncture and acupressure, it is one of the most supported by scientific evidence. By means of needles, seeds or hands, the acupuncturist doctor acts on points of the body where the chi or vital energy is blocked or circulates poorly and thus favors self-healing mechanisms.
  • Hypnotherapy. The form of the session depends on each specialist, but usually, starting from a state of confidence and relaxation, an “anchor” is created. A link is established with an object that is always at hand or with some part of the body and it is given power, when touched or activated, to awaken pleasant sensations such as security, confidence, relaxation … There are also other techniques aimed at recoding the subconscious.

Using one therapy or another depends on the preferences of each one. Of course, they can be combined for even better results.

5. VITAMIN C IS YOUR GREAT ALLY

For a person convinced that they want to quit smoking, vitamin C intake can help a lot. It produces greater relaxation and better mood that helps stop smoking.

The recommended dose of Vitamin C is 1 to 3 grams a day. Take it preferably in the morning, since there are people to whom taking it in the afternoon causes insomnia.

The edible mushroom that improves memory: lion’s mane

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New studies show that the lion’s mane mushroom, which has long been used in traditional Chinese medicine, stimulates the growth of brain cells, protects them and can improve memory.
The edible mushroom that improves memory lion's mane

The edible lion’s mane mushroom (Hericium erinaceus) grows on dead wood. Not only is its appearance unique, so are its healthy properties, especially its unique ability to repair neurons and protect memory.

WHY LION’S MANE MUSHROOM IMPROVES MEMORY

Myelin is a sheet structure that surrounds the axons of neurons and accelerates the transmission of electrical signals. That it is in good condition is, therefore, essential for neurons to allow us to develop motor skills and intellectual skills.

The consequences of damage to the myelin sheath are manifested in diseases such as multiple sclerosis, Parkinson’s, Alzheimer’s and senile dementia. In all these diseases there is a lack of regeneration of the myelin sheath of neurons.

In the case of Alzheimer’s, the deterioration of the myelin layer is accompanied by the formation of so-called beta-amyloid plaques, which hinder communication between neurons and can even kill them.

Well, the lion’s mane fungus, through its effect on myelin, mitigates the effects of these diseases and can even improve cognitive abilities, such as learning and memory, in healthy people. In addition, regular intake keeps the circulatory system in good condition and prevents cerebral infarction.

HOW DOES THE FUNGUS DO THAT?

A recent study, conducted at the University of Queensland (Australia), has shown that the active ingredients present in lion’s mane (hericenones and erinazin) can stimulate the generation of neurons and communication between them in laboratory cultures, which could improve memory. The authors believe that lion’s mane could be used to protect and treat Alzheimer’s disease.

According to Professor Frederic Meunier, from the Queensland Brain Institute, the extract of the fungus and its active compounds greatly increase the size of growth cones, which are important for brain cells to sense their environment and establish new connections with other neurons in the brain. The researchers explain that the fungus has demonstrated its ability to stimulate “nerve growth factor,” which promotes the synthesis of new neurons and the construction of the myelin sheath.

In addition, regardless of the effect on the myelin sheath, the fungus protects nerve cells from death by accumulation of beta-amyloid plaques and other stressors through a substance called dilinoleoyl-phosphatidyl-ethanolamine.

Previous studies had already tested the effect of lion’s mane on intellectual abilities. For example, a double-blind, placebo-controlled study showed that participants with mild cognitive impairment who received mushroom powder capsules for 16 weeks showed significantly improved mental abilities.

HOW TO TAKE LION’S MANE TO PREVENT MOMORIA LOSS

Lion’s mane can be used preventively to prevent the degeneration of neurons and to improve memory and learning ability.

WHAT IS THE RECOMMENDED DOSAGE?

According to studies, the daily intake of 3 to 5 grams of the dried mushroom is sufficient to increase NGF. Therefore, this mushroom not only helps people suffering from neurological disorders, but can also prevent and even reverse age-related cognitive decline.

Unlike most drugs prescribed by the pharmaceutical industry for cognitive function, lion’s mane produces no known side effects. It can be taken every day without any risk of adverse consequences.

LION’S MANE IN THE KITCHEN

Lion’s mane mushroom can be enjoyed fresh and cooked or through the powdered extract. Many people describe its taste as seafood-like and it is often compared to crab or lobster.

It can be cooked and served in dishes such as risotto, pasta or soup. The powder form can be mixed with hot water, tea, coffee, a smoothie or other beverages. It can also be added to soups, stews or sauces.

OTHER PROPERTIES OF LION’S MANE MUSHROOM

Aside from the amazing effects on the brain, the fungus can do much more.

REDUCES INFLAMMATION OF THE DIGESTIVE SYSTEM

In traditional Chinese medicine, it is used for all sorts of inflammatory stomach and intestinal problems, such as ulcerative colitis and Crohn’s disease.

Lion’s mane promotes the regeneration of damaged mucous membranes and regulates acid production.

In addition, erinacines in particular also appear to inhibit the growth of Helicobacter pylori bacteria, linked to ulcers and stomach cancer, and of yeasts such as Candida albicans in the gut that are involved in a variety of diseases, including the development of gastric ulcers and gastric cancer.

BOOSTS IMMUNITY

The fungus also has a strengthening effect on the immune system, especially when there is an immunodeficiency, thanks to its polysaccharides and polypeptides.

There is evidence that hericennones and erinazines stimulate the production of immune cells.

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