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Wednesday, December 4, 2024

Osteoporosis: what it is, symptoms and how to prevent it

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It is a natural phenomenon too relativized and feared, which insists on medicalizing when the solution lies in maintaining adequate hygienic behavior.
Osteoporosis what it is, symptoms and how to prevent it
  • What is osteoporosis?
  • Osteoporosis: symptoms
  • Osteoporosis: natural treatment to prevent
  • Exercise to increase bone mass

Osteoporosis is a natural phenomenon too relativized and feared, which insists on medicalizing when the solution lies in maintaining adequate hygienic behavior. We tell you what this disease consists of and how to prevent osteoporosis with a natural treatment.

WHAT IS OSTEOPOROSIS?

Osteoporosis is defined as the decrease in bone mass per unit volume relative to what is considered normal for a certain age, sex, and race. It is a quantitative alteration since, although there is less bone, what remains is normal.

This loss of bone mass sometimes leads to an increased risk of fracture, mainly of the hip, spine and colles (the distal part of the radius).

This loss of bone tissue is due to a decrease in the calcium stocks contained in bones, which become porous and lose their strength.

OSTEOPOROSIS: SYMPTOMS

  • Diffuse but tenacious pains, usually dorsal or lumbar.
  • Deformations due to the crushing of the vertebrae that are compressed. The person arches or slouches.
  • A progressive decrease in height, between 3 and 12 cm.
  • It has generally been called the silent disease, because sometimes very decalcified areas are only detected on x-rays or in people who have already suffered bone fractures.

The reaction to osteoporosis depends on each person, the severity of the process, whether it causes pain or deformations, the psychology of the patient and their culture, whether it disables them in their family and social context…

It is important that the person correlates the benefits of exercise with those of a balanced diet and an optimistic attitude, of great importance in the long term.

Osteoporosis often manifests itself in the context of multiple sensory losses (sight, hearing, etc.), which in turn lead to a loss of personal relationships and the ability to use affective resources, just when it is also common for friends and even the spouse to die.

Then there is anguish, irritation at feeling old, regrets and even depression. It is important to become aware of the situation and have a realistic hope.

OSTEOPOROSIS: NATURAL TREATMENT TO PREVENT

Preventing bone loss is actually the best treatment for osteoporosis. It is therefore important to initiate prophylaxis before the definitive loss occurs.

EXERCISE REGULARLY

It makes joints and the entire bone structure more flexible and strengthened. It is the safest way to avoid osteoporosis.

EAT CALCIUM-RICH PRODUCTS

Foods rich in calcium are milk and its derivatives but also cereals, dried figs, soy tofu, legumes or hazelnuts. From the age of 50, to ensure the body’s needs without depleting the capital of the bones, 1 to 1.5 g of calcium are needed daily in the diet.

In addition, it is advisable to eat healthy. The precious mineral salts and trace elements essential to protect the bone system are found primarily in legumes, fruits, whole flours, seeds, cereals and almonds.

A diet based on these foods is likely to provide sufficient amounts of calcium, fluorine, boron and silicon to make solid bones.

OSTEOPOROSIS: SYMPTOMS

  • Diffuse but tenacious pains, usually dorsal or lumbar.
  • Deformations due to the crushing of the vertebrae that are compressed. The person arches or slouches.
  • A progressive decrease in height, between 3 and 12 cm.
  • It has generally been called the silent disease, because sometimes very decalcified areas are only detected on x-rays or in people who have already suffered bone fractures.

The reaction to osteoporosis depends on each person, the severity of the process, whether it causes pain or deformations, the psychology of the patient and their culture, whether it disables them in their family and social context…

It is important that the person correlates the benefits of exercise with those of a balanced diet and an optimistic attitude, of great importance in the long term.

Osteoporosis often manifests itself in the context of multiple sensory losses (sight, hearing, etc.), which in turn lead to a loss of personal relationships and the ability to use affective resources, just when it is also common for friends and even the spouse to die.

Then there is anguish, irritation at feeling old, regrets and even depression. It is important to become aware of the situation and have a realistic hope.

OSTEOPOROSIS: NATURAL TREATMENT TO PREVENT

Preventing bone loss is actually the best treatment for osteoporosis. It is therefore important to initiate prophylaxis before the definitive loss occurs.

EXERCISE REGULARLY

It makes joints and the entire bone structure more flexible and strengthened. It is the safest way to avoid osteoporosis.

EAT CALCIUM-RICH PRODUCTS

Foods rich in calcium are milk and its derivatives but also cereals, dried figs, soy tofu, legumes or hazelnuts. From the age of 50, to ensure the body’s needs without depleting the capital of the bones, 1 to 1.5 g of calcium are needed daily in the diet.

In addition, it is advisable to eat healthy. The precious mineral salts and trace elements essential to protect the bone system are found primarily in legumes, fruits, whole flours, seeds, cereals and almonds.

A diet based on these foods is likely to provide sufficient amounts of calcium, fluorine, boron and silicon to make solid bones.

BENEFIT FROM PHYTOTHERAPY

Plants rich in silicon are good complements to a general treatment.

  • Galeopsis (Galeopsis tetra hit). One or two cups daily of its infusion are recommended (from 20 to 30 g of dried plant per liter of water).
  • Horsetail (Equisetum arvense). Very rich in mineral substances, especially silicon and potassium. Its decoction is prepared with 4 or 5 g of plant per liter of water, which are boiled for 15 minutes. Four cups a day are indicated, resting ten days out of thirty.
  • Harpagophytum procumbens. Only in cases of pain. A teaspoon of plant is boiled for half a liter of water for one minute. It is left to rest overnight, strained and divided into 3 glasses, to take one before each meal.

ELIMINATE RISK FACTORS

Alcohol, tobacco, coffee and salt are the great enemies of bone health.

Monitor drugs.

  • Corticosteroids. In osteoporosis caused by taking drugs with corticosteroids, bone loss is usually very high.
  • Anticonvulsants. These medications are prescribed against epilepsy and jerky seizures. By impairing the metabolism of the liver, they cause a lack of vitamin D and, consequently, a deficit of calcium.
  • Antacids. They neutralize gastric acid and are taken especially in case of stomach ulcer. Antacids contain aluminum, which causes a high elimination of calcium and, therefore, the loss of bone mass.
  • Thyroid preparations. High doses of thyroid preparations act in a similar way to thyroid hyperfunction on bone metabolism.

The carbon dioxide in carbonated beverages generates acidity. To neutralize and eliminate it, the body uses alkaline reserves, especially potassium and calcium. Too much acidity drains calcium from the bones. Better to moderate your consumption.

To reduce acidity, it is advisable to eat alkalizing foods, such as fruits and vegetables, but also to breathe well, because oxygen alkalizes the liquids in which the cells bathe. Moving, walking, and running helps the blood circulate and remove acidic waste.

SOAK UP SOME SUN

Exposure of the skin to the sun makes possible the synthesis of vitamin D, necessary for intestinal absorption of calcium.

MASSAGE YOURSELF

The application of massage as a treatment for osteoporosis is a good therapy, especially for sedentary people. It should always be done in a gentle way.

The vasodilator effect provided by the action of massage offers the osteoporosis patient passive gymnastics, in addition to providing him with a general rest. The most suitable handling techniques are: digital passes, typing, digital kneading, bearings, digit-palmar and octopus-thumb kneading, digital rubbing, circumflex digital friction, emptying and vibrations.

Osteopathy techniques, such as spinal manipulation, are excluded.

FACTORS THAT FAVOR OSTEOPOROSIS

Some risk factors are impossible to avoid because they are genetic or medical. On the contrary, there are others that are controllable, related to lifestyle and on which you can act.

WHO IS AT GREATER GENETIC RISK FOR OSTEOPOROSIS?

  • Women who have cases of osteoporosis with fractures in their close relatives may have inherited a tendency to this condition.
  • Those that are thin, short and poorly muscular are more threatened than thicker ones because they make less estrogen.
  • For reasons directly related to estrogen deprivation, those who have had a natural early menopause or who have had an excision of the ovaries, are at a clear disadvantage.
  • White women, fair-skinned and blond hair, as well as Asian women, are more likely to suffer from osteoporosis than black women, who have greater bone mass.
  • Finally, some diseases that require surgical ablation of a part of the intestine or stomach (such as Crohn’s disease) also come into play, which leads to a decrease in intestinal calcium absorption.

WHAT RISK FACTORS FOR OSTEOPOROSIS CAN BE PREVENTED?

  • Sedentary life and, with greater reason, prolonged immobilization, sometimes inevitable, accelerate the decrease of calcium in the bones.
  • Tobacco acts in several ways: on the one hand, it hinders the digestive absorption of calcium and, on the other, it accelerates the arrival of menopause.
  • Alcohol in excessive doses acts negatively on the ovaries and also accelerates the loss of calcium.
  • Caffeine abuse is undoubtedly one of the biggest causes of bone loss.
  • An inadequate diet low in calcium and excessive in protein accelerates the loss of bone mass.
    • Proteins are rich in nitrogen and phosphorus, and to compensate the body tends to extract calcium from bone.
    • In addition, salt increases the excretion of calcium in the urine.
    • High doses of calcium, fats, proteins and alcohol inhibit the absorption of magnesium, a mineral that is also part of the bones. Foods rich in magnesium are whole grains and vegetables.
  • The lack of vitamin D, which is synthesized thanks to solar radiation that reaches the skin and is then stored in the liver, does not allow intestinal absorption of calcium. It is recommended to sunbathe regularly five or ten minutes a day, especially in winter, even if only on the hands and face.

EXERCISE TO INCREASE BONE MASS

Regular physical activity strengthens the muscles, which in turn stimulate the bones because they favor their blood supply and provide them with the oxygen and substances they need.

  • Walking. Twenty minutes a day walking and muscular and tonic exercises three times a week are enough to energize the muscles and skeleton. Sudden movements must be avoided.
  • Running. Women who run regularly increase their bone mass considerably compared to those who do not practice any physical activity.
  • Swimming. Swimming and water exercises decrease weight on the vertebrae and pain, and improve adjacent musculature.

BONE AS LIVING TISSUE

Bone is not an inert tissue but in continuous renewal. The body is constantly destroying (osteolysis) and building (osteogenesis) bone tissue, in a process called bone remodeling.

The destruction is carried out by the cells called osteoclasts and the construction of the osteoblasts. Both work throughout life.

During growth (childhood and youth), osteoblastic activity is greater, with which the skeleton grows and bone mass increases until maturity (30-35 years), when peak bone mass is reached.

90% of that maximum bone mass accumulates before the age of 20 and the remaining 10% between the ages of 20 and 35. When the activity between osteoclasts and osteoblasts is balanced, bone mass remains constant.

From the age of 30-35, the balance between bone formation and resorption (destruction) is altered, and the activity of osteoclasts exceeds that of osteoblasts. During pregnancy and breastfeeding, bone is protected against calcium loss, contrary to popular belief.

Calcium metabolism constitutes an inextricable network of active equilibria: the variation of a single mineral produces cascading alterations.

Is curing hemorrhoids in 48 hours possible?

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Hemorrhoids can be very bothersome and cause pain or bleeding. The symptoms can improve a lot with natural remedies like the ones we explained.
Is curing hemorrhoids in 48 hours possible
  • What are hemorrhoids?
  • Causes of hemorrhoids?
  • Is curing hemorrhoids in 48 hours possible?

Hemorrhoids (also popularly called piles) are a very common problem that can cause pain, itching or bleeding.

They occur in both men and women and it is estimated that 50% of people over the age of 50 suffer from them. This figure alerts us to the extent of the problem and the importance of preventing them. People who suffer from them wonder if curing hemorrhoids in 48 hours is possible and the truth is that, although you cannot promise relief in such a few hours, the truth is that some natural remedies manage to calm them as quickly as possible.

WHAT ARE HEMORRHOIDS?

Hemorrhoids are veins or blood vessels in or around the anus and lower rectum that become swollen or irritated. They usually appear when there is too much pressure in the area.

They can be inside the rectum (internal hemorrhoids) or outside, in the anus area (external hemorrhoids).

  • Internal hemorrhoids usually do not cause pain and often the person does not know they have them, but in some cases, they can cause rectal bleeding during bowel movements.
  • External hemorrhoids develop on the skin around the anus and are visible to the naked eye. They can cause itching or pain, especially when going to the bathroom or sitting, and from time to time, they may also bleed.

Both internal and external hemorrhoids can stretch and protrude outside the anus, something known as prolapse. These hemorrhoids can bleed or cause pain.

CAUSES OF HEMORRHOIDS?

Occasionally, hemorrhoids appear without an identifiable reason. However, in most cases they are due to:

  • Straining too much during bowel movements.
  • Chronic constipation, which hinders evacuation and increases pressure in the veins of the anal area.
  • Pregnancy, due to the pressure exerted by the growing uterus on the blood vessels of the pelvic area.
  • Obesity, also due to excessive pressure on the veins of the anal area.
  • Chronic diarrhea can irritate and damage the tissues of the anal area, increasing the risk of developing hemorrhoids.

On the other hand, age also increases the chances of having hemorrhoids since as we age the veins weaken and have more risk of becoming inflamed.

The genetic component also has something to do with it, as it has been shown that people with a family history of hemorrhoids are more likely to suffer from them.

IS CURING HEMORRHOIDS IN 48 HOURS POSSIBLE?

Although hemorrhoids may not disappear completely within 48 hours, you can relieve their symptoms with these natural remedies:

  • Sitz baths: putting warm water in the bath, a bucket or the bidet and sitting for about 15 minutes, in addition to promoting the hygiene of the area, helps to reduce inflammation of hemorrhoids. You can incorporate a few drops of lemon essential oil to decongest the area.
  • Witch hazel: promotes blood circulation and has long been used to treat hemorrhoids (including bleeding ones). You can prepare an infusion to make a sitz bath or apply it with compresses on the affected area several times a day.
  • Aloe vera: Its anti-inflammatory and soothing properties can reduce pain and swelling. The gel is applied directly to the affected area several times a day.
  • Horse chestnut: has venotonic, vasoconstrictive and anti-inflammatory action and helps fight hemorrhoids. You can make a decoction with the crust and drink two glasses a day or use suppositories with horse chestnut that you can find in pharmacies.

IS CURING HEMORRHOIDS IN 48 HOURS POSSIBLE?

Although hemorrhoids may not disappear completely within 48 hours, you can relieve their symptoms with these natural remedies:

  • Sitz baths: putting warm water in the bath, a bucket or the bidet and sitting for about 15 minutes, in addition to promoting the hygiene of the area, helps to reduce inflammation of hemorrhoids. You can incorporate a few drops of lemon essential oil to decongest the area.
  • Witch hazel: promotes blood circulation and has long been used to treat hemorrhoids (including bleeding ones). You can prepare an infusion to make a sitz bath or apply it with compresses on the affected area several times a day.
  • Aloe vera: Its anti-inflammatory and soothing properties can reduce pain and swelling. The gel is applied directly to the affected area several times a day.
  • Horse chestnut: has venotonic, vasoconstrictive and anti-inflammatory action and helps fight hemorrhoids. You can make a decoction with the crust and drink two glasses a day or use suppositories with horse chestnut that you can find in pharmacies.

Although hemorrhoids are usually not serious, in some cases surgery may be necessary to remove them and avoid complications.

Immune System: What It Is and How to Strengthen the Immune System Quickly

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The body has a complex defense mechanism: the immune system. Knowing how it works and reinforcing the action of its components is essential.
Immune System What It Is and How to Strengthen the Immune System Quickly
  • Immune system: what is it
  • Innate immunity: what is it
  • Learned immunity: what is it
  • How to strengthen the immune system quickly

The immune system defends us against known enemies and is able to mobilize against any foreign substance with which it comes into contact, even for the first time.

Since childhood, we live surrounded by viruses, bacteria and all kinds of germs, and it is good that it is so. The coexistence with these microorganisms allows our immune system to know them and register them and develop effective defenses against them that, in the future, may be useful. In addition, many people wonder how to improve the immune system quickly and, as we will explain in this article, it is: leading a healthy life and maintaining a positive attitude contribute to strengthening this protection system.

IMMUNE SYSTEM: WHAT IS IT

The system is a complex network of cells, tissues, and organs that work together to help the body prevent and fight infection.

NATURAL IMMUNE SYSTEM BARRIERS

The best way to combat the action of germs is to prevent their entry into the body. For this, it has important natural barriers that act in the first instance:

  • Skin. It is the largest organ in the body and is able to prevent the invasion of many undesirable microorganisms, unless it is physically damaged (an injury, an insect bite or a burn).
  • Mucous membranes. Mucous membranes (linings of the airways and intestine) are usually covered with germ-fighting secretions.
    • Tears, which lubricate eye membranes, contain lysozymes (an enzyme), which act as a natural antibiotic, attacking bacteria and protecting the eyes from disease.
    • The passages of the nose, with the walls covered with mucus, filter much of the incoming germs, with sneezing being a quick way to eliminate them.
    • In the lower respiratory tract, cilia (hair-like prominences) expel any microorganisms that have reached the lung from the lung. Also, the cough favors its elimination.
  • Chemical secretions. Stomach acid and the antibacterial activity of pancreatic enzymes, bile and intestinal secretions are effective barriers to protect the gastrointestinal tract. The acidic environment of the vagina is also a protective element, as well as the dragging effect that the bladder produces when empty.

DEFENSES IN THE IMMUNE SYSTEM

Despite their sophistication, natural barriers often fail, or are simply insufficient to fight certain infections.

If germs enter the body, the defenses of the immune system are activated, which although they have a complex functioning, follow a simple basic strategy: recognize the enemy (an antigen), mobilize the defenses and attack.

To do this, the immune system has its own circulation system (lymphatic vessels) that covers the entire body and through which the cells and substances that are involved in the immune response move.

Lymph circulates through the lymphatic vessels, a fluid rich in white blood cells (the most important cells of the immune system) that helps return water, proteins, and other substances in body tissues to the bloodstream.

In connection with the lymphatic vessels there is a network of nodes, which are usually grouped into areas where the vessels branch (neck, armpits, groin).

All substances absorbed by the lymph pass through at least one lymph node, which has a network of lymphocytes (a type of white blood cell) that filter, attack, and destroy any substance they deem harmful.

In addition, there are special areas (thymus, tonsils, bone marrow, spleen, liver, intestine) in which it is possible to recruit lymphocytes and mobilize them to specific areas where it is necessary to act.

This complex system makes it possible to quickly organize an immune response wherever it is needed.

So, a wound on a finger can cause an inflammation of the elbow node or a throat infection can inflame the nodes under the chin. The reason for this relationship is that the lymphatic vessels drain the inject and transport it to the point where it is possible to fight it: in the node.

FEVER AS A NATURAL DEFENSE

In addition to a symptom of illness, fever is a reaction of the body to an infection or injury in order to restore balance.

A high body temperature stimulates defense mechanisms, in particular the production of macrophage cells, and at the same time slows down the reproduction of some microorganisms that do not survive temperatures above the body average.

It is therefore a mistake to fight fever routinely, even if it is a cause of discomfort, since it blocks a natural defense system and can mask a more serious illness.

However, when the patient’s temperature exceeds 40 ºC or those who suffer from it are children, it is necessary to remain very attentive, because if seizures appear, action must be taken. In this case it is advisable to use a method that reduces fever gradually to avoid a possible rebound effect.

INNATE IMMUNITY: WHAT IS IT

We are all born with a natural immunity, in which some white blood cells (macrophages and neutrophils) and a group of proteins that are activated in chain participate.

All these components of the immune system react similarly to all foreign substances, the recognition of which does not vary from person to person.

Macrophages and neutrophils are white blood cells that ingest microbes once the immune system has signaled them to be destroyed. They usually work together when problems arise.

Macrophages are found in strategic areas, where organs contact blood or the outside, and they are the ones who initiate the response and send signals to their allies to come and strengthen the defense.

Neutrophils, which flow through the blood, pass into tissues upon alert and add to the destruction of microbes.

All these white blood cells contain enzymes inside, which allow them to destroy foreign molecules, once ingested. The accumulation of neutrophils at a point of infection and the death and digestion of microbes form pus.

LEARNED IMMUNITY: WHAT IS IT

From birth, the immune system registers the antigens it encounters, either through the lungs (when breathing), intestine (eating) or skin, and learns to respond to each of them.

This immunity, unlike innate immunity, is specific to each person, and depends on your immune system’s ability to learn and remember.

However, the innate mechanisms and those learned usually act together, not always coordinated, in the face of an infection.

The reason why the immune system is able to keep track of every antigen it finds is in the nature of lymphocytes, the main cells of the immune system and that, unlike others, can live for years or even decades.

Lymphocytes are the ones that manage this registry, and when they find a foreign substance for the second time, they are able to develop a rapid and concrete response, which explains why diseases such as chickenpox are not contracted more than once or why vaccines prevent some diseases.

That substance that the body identifies as a risk substance can come from outside (a bacterium, a toxin) or be a product of the body itself (a precancerous cell or a neuron in poor condition).

By detecting a foreign molecule, the immune system can make antibodies, which attach to antigens to signal them as a target to destroy.

By categories, B lymphocytes are responsible for secreting antibodies; They are derived from a bone marrow stem cell and mature into plasma cells.

T lymphocytes are part of the surveillance immune system; They are formed from stem cells that migrate from the bone marrow to the thymus, where they divide and mature, and learn to differentiate self and foreign, before entering the lymphatic system.

Antibodies, also called immunoglobins, are therefore proteins that interact with the antigen that initially stimulates B lymphocytes. There are five types of immunoglobins, of which three should be highlighted:

  • Immunoglobin G. It is the most common antibody and occurs after several exposures to an antigen (for example after receiving a tetanus vaccine booster); It is the only one that is transmitted from mother to fetus and protects the newborn until it develops its own antibodies.
  • Immunoglobin A. It is found in the blood and in some secretions (from the intestinal tract, nose, eyes, lungs, breast milk); It performs an important function in the face of an invasion of microorganisms through a mucous membrane.
  • Immunoglobin E. It is active against parasites and is also the antibody that generates immediate allergic reactions.

HOW TO STRENGTHEN THE IMMUNE SYSTEM QUICKLY

Our defenses depend largely on lifestyle habits. Some natural remedies help us improve our immune system quickly.

DIET TO IMPROVE THE IMMUNE SYSTEM

A healthy, balanced diet that provides the vitamins and minerals that the body needs.

The Mediterranean diet is a good protective agent for its richness and variety of nutrients and antioxidant substances. Generally speaking, these are the most effective allies:

  • Raw vegetables. For its high content of vitamins, minerals and phytonutrients.
  • Olive oil and, in general, monoi sane fatty acids, which stimulate the immune response.
  • Yogurt. The probiotic bacteria it contains, also present in fermented cabbage, stimulate the intestinal flora and regulate the defenses.
  • Antioxidants. They act against free radicals and are obtained mainly from raw fruits and vegetables, hence the convenience of taking them daily.
  • Zinc. Strengthens a depressed immune system. Its deficiency alters cellular immunity. It abounds in pumpkin, sesame and sunflower seeds, wheat germ oil, mature cheese, legumes, peanuts, oysters …
  • Vitamin C. It stimulates the action of white blood cells and promotes the production of interferon, a substance that defends us from various viruses. Its best sources are: citrus, kiwi, mango, cabbage, red pepper, tomato, berries …
  • Vitamin E. Its antioxidant capacity extends to the cells involved in the immune response. It is present in wheat germ oil, nuts, olive oil, avocado…
  • Vitamin A. It favors the production of different defense cells, such as T lymphocytes. It is obtained from the consumption of cheese, eggs, carrots and green vegetables, sweet potato, cabbages…
  • Iron. Its deficiency facilitates the risk of contracting infections and decreases the immune response. Meats, legumes, wheat germ and virgin olive oils, almonds, clams… are its main sources.

In contrast, refined sugar, with proven negative effects on the immune system, and alcohol should be moderated.

Sugar reduces the ability of leukocytes to destroy germs, while alcohol weakens them and decreases their mobility.

Diet is also key in rebalancing the immune system after infection. In general, to regulate organic pH and intestinal flora, it is advisable to take foods of plant origin and reduce those of animal origin.

NATURAL REMEDIES THAT PROTECT THE IMMUNE SYSTEM

Phytotherapy has been shown to be very effective in protecting the immune system while increasing natural defenses.

1. Echinacea. Echinacea is a great ally against infections because of its preventive effect: it activates the formation of leukocytes and prevents the development of viruses or bacteria.

Prevents respiratory infections and prevents relapses. It is mainly indicated to protect vulnerable organisms, although its effectiveness in children is insufficiently demonstrated.

It is also recommended in skin conditions for its purifying and purifying action of the blood.

2. Ginseng. Ginseng is a powerful tonic stimulating the nervous system and defenses. By nature, it is a plant adapted to develop in difficult habitats and it would seem that it transmits this characteristic to those who take it.

Eleuthero coccus also falls into this category of adaptogenic plants, as it helps the body regulate itself, being very useful when stress weakens the body’s resistance.

3. Garlic. Garlic increases the body’s defenses and is indicated in case of infection, either respiratory or digestive, although its most remarkable virtue is as a regulator of blood flow.

The architects of these virtues are the sulfur compounds it contains: allicin, ajoene and allyl trisulfide. To benefit from its effects, it is advisable to consume 1 or 2 raw garlic cloves a day. In excess it can irritate the digestive tract.

4. Licorice. Licorice is effective in the production of antibodies and in the regulation of leukocytes and is a good general tonic in periods of convalescence, but it is not suitable for hypertensive patients.

It also exerts an expectorant, antibacterial, cholagogue and demulcent action, so it is a good ally to protect the mucous membranes of the respiratory and digestive system.

It can be taken in decoction, tincture, fluid extract, powders or plant juice.

5. Propolis. Propolis is a resinous substance that bees obtain from the buds of trees and some plants, and then finish processing themselves in order to cover the walls of the hive and protect younger bees from possible diseases.

The protective action of propolis is due to its richness in flavonoids, substances that stimulate the production of antibodies and enhance the action of vitamins.

AVOID STRESS

Each person perceives stress differently, but it has been shown that immunity weakens if stress is prolonged excessively.

For a long time, it was believed that the immune system escaped the control that the central nervous system exerts on the body. However, it has been shown that there is bidirectional communication between these two systems, which can be key to the proper functioning of both.

These are direct evidences, anatomical and physiological, but also indirect, which show that the immune system is influenced by factors such as mood, hope or beliefs.

Negative stress is a good example of this double influence, since the body’s response depends on the perception of each person.

Therefore, a situation that generates stress, whether of physical or emotional origin, modifies physiological functions that weaken the immune response due to the interaction of the central, endocrine and immune nervous systems that occurs in any stress response.

Faced with an external stimulus, the nervous system processes this information based on the state of each person and their past experiences, which help them interpret. The physiological result of this process is a desire to flee from the situation that provokes it or to confront it.

The brain interprets that information and sends chemical signals that activate the secretion of hormones in the adrenal glands and have a suppressive effect on the immune response.

Specifically, glucocorticoids are secreted through the neuroendrocrine pathway and catecholamines, noradrenaline and adrenaline are released at the level of the medullary area of the adrenal gland.

When stress lasts a long time, the body ends up weakening due to the permanent state of alert to which it is subjected, and may even get sick.

HOW DO AUTOIMMUNE REACTIONS ARISE?

All this defensive potential is sometimes blocked by malfunctioning, which leads to autoimmune reactions.

This happens when the immune system confuses harmless microorganisms with germs (in the case of allergies) or attacks the body’s own tissues -in the case of autoimmune diseases-, since it does not recognize them as its own.

In allergies, the immune system reacts disproportionately, through the production of antibodies, against external substances that are initially harmless, such as the hair of some animals, dust or pollen.

Autoimmune diseases are caused by another error of immune cells, which make antibodies against healthy tissues. Some of the most frequent are:

  • multiple sclerosis, characterized by lesions in the cells of the central nervous system;
  • rheumatoid arthritis, an inflammatory disease that affects connective tissue in the joints;
  • and type I diabetes, in which antibodies destroy the cells responsible for making insulin in the pancreas.

Among the causes of this type of reactions, it is pointed out that hygienic habits have decreased contact with germs and the incidence of infections in childhood, which would hinder the task of recording and inventorying germs by the body.

This theory is supported by the fact that these types of disorders are becoming more frequent in developed countries.

How many minutes to walk a day (and how to do it according to experts) to gain health

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Walking is not a waste of time or a way to get tired uselessly. It is a healthy exercise that produces positive effects on the body. However, do you know how much to walk and in what way to improve your health?
How many minutes to walk a day (and how to do it according to experts) to gain health

Walking is one of the most complete and beneficial activities for the health of the body, and it is also simple to perform because it does not require special clothing or facilities. No physical activity provides so many benefits in exchange for so little effort, as long as it is practiced continuously. However, the question always arises as to how many minutes it would be advisable to walk to protect health.

A University of Cambridge study published in the British Journal of Sports Medicine suggests that walking 11 minutes a day (75 minutes a week) at moderate intensity (brisk walking) would be enough to start reducing the risk of heart disease, stroke, and several types of cancer. However, do you know that the destination you choose when walking also matters?

Sometimes scientists conduct curious studies with surprising and very useful results to enhance our health and well-being. The authors of an Ohio University study, published in the Journal of Transport & Health, analyzed 125,000 people aged 18 to 64 about their walking habits. The funny thing is that they were asked about the time they spent walking to get from home to work, to go shopping or during recreational activities.

They found that walking any distance, anywhere, for any reason is good for your health, but what’s surprising is that they found that people who walk to specific destinations, such as work or the grocery store, appreciate a greater health benefit than people who walk primarily for pleasure.

THE WAY OF WALKING THAT MOST PROTECTS HEALTH

“We found that utilitarian walking is better for health and that those types of walking are easy to incorporate into the daily routine,” said study lead professor Gulsah Akar. He explained that adding as little as 10 minutes of walking a day can increase self-rating on one’s own health status by one point, on a scale of one to five.

One of the reasons why walking to work can be especially beneficial is because you walk faster than if you walk for pleasure, and that effort is beneficial for health. Researchers have even calculated that healthy cruising speed: an average of 4.5 kms per hour.

A curious and interesting fact of the study is the walks that start from home tend to be longer than those that start from anywhere else. Therefore, think especially about saving the trips you make by car from home to travel a distance that you can actually cover on foot. Akar expressly recommends that we consider what usual routes we can make walking. ” Going to the gym or running aren’t the only ways to exercise; Walking is equally beneficial,” he adds.

The Ohio University study has only assessed the effect of walking on self-perception of health status, but the objective benefits of exercise on physical and mental health are well known (especially in the state of the musculoskeletal, respiratory, cardiovascular and immune systems). And there are added the benefits for everyone of not using means of transport: less pollution and noise, and less consumption of material and energy resources.

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THE BENEFITS OF WALKING

Here are the health benefits of going for a daily walk:

  • Internally, the first results are seen in the circulatory system. Leg movement improves venous return and blood distribution, a relief for people suffering from leg swelling.
  • Walking helps to be fit, improve muscle tone, maintain joint mobility and gain agility.
  • It is also very useful to combat decalcification and prevent osteoporosis: it helps maintain the mineral content of the bone. It’s something that women at the age of menopause should be keenly aware of.
  • Intense walks helps to fall asleep sooner and sleep more and better, because the body is more relaxed.

HOW MANY STEPS TO WALK TO ENSURE IRON HEALTH?

Even though walking 11 minutes a day is enough to maintain health. Other studies have shown that walking two hours a day at a good pace (15,000 steps a day, about 11 km) multiplies the health benefits of walking. Why is this number of steps used as an example of good healthy practice? These are the steps taken by the postmen with the best state of health in Glasgow (United Kingdom), whose health was analyzed by scientists from the University of Warwick.

A study from the University of Warwick has found that they are more in their weight, their waist circumference is lower and blood glucose and cholesterol levels are better than those of their more sedentary peers. These conditions protect them against heart attacks and other vascular diseases and also against diabetes.

According to Dr. William Tigbe, the distance traveled by the postmen is a good objective for the rest of the citizens.

To conduct the study, the researchers placed pedometers on all postmen in the city. Not only did they see how much the delivery men walked, but some of their office colleagues spent up to 15 hours sitting a day, spread between the workplace and at home.

But walking 15,000 steps is only beneficial if done at a good pace. Tigbe estimates that a speed of 6.5 km/h is adequate, although it is not necessary to walk the two hours in a row.

In general, the continued practice of walking allows you to maintain long-term health, a goal that also has a positive impact on mental well-being and self-esteem.

Exercises for the cervical: the best postures to relax your neck

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Keeping your neck vertebrae in shape is the best way to protect yourself from the headaches that tension causes.
Exercises for the cervical the best postures to relax your neck

The nape of the neck supports not only much of the weight of the head but also much of the nervous tension experienced by the body: unconsciously the first thing we do when we feel pressured or overwhelmed is to lift our shoulders, which puts all the cervical muscles in tension.

The continuous work in front of a computer also increases the tension in this area, since the muscles of the eyeballs move coordinated with those of the upper part of the cervical. It is important to be aware of that tension that is accumulating in order to stop it.

WHY THE CERVICAL HURTS

We spend much of the day sitting in front of a screen with our eyes focused for hours. This leads us to generate imbalances throughout our body, but specifically in the neck and neck, which are very resentful. Chronic pain in this area is a common cause of discomfort and even sick leave.

The neck is connected to the entire body, so when we try to find and address the cause of neck pain, we should not focus only on this area. Often, that discomfort is the result of focusing too intensely on a single task, in this case, for example, staring at a computer screen without moving anything but the eyes, without a break.

What is the relationship between the neck, skull and eyes? At the top back of the neck, there are the suboccipital muscles. These muscles, inserted into the occipital bone at the base of the skull, respond to eye movements. However, its functions go further and intervene even in the coordination of the rest of the dorsal musculature.

In cats it looks great. Why do they fall on their feet? When in the air, they use their eyes and inner ear to orient their heads horizontally. This exerts certain stresses on your suboccipital muscles that the brain picks up through the stretch receptors and, reflexively, instructs the rest of the spine muscles to organize the spine from the neck and the legs are placed underneath before touching the ground.

We function in a similar way. The use of our eyes and neck will determine the usual tone of the rest of the dorsal musculature and, consequently, of the entire spine.

HOW TO PREVENT NECK PAIN

Moving the neck while in front of the computer will improve balance, coordination and mobility when standing and walking. If the first cervical is blocked, the vestibular balance system cannot function well, because the semicircular canals of the ear are related to the eye.

INSTANT EXERCISE TO RELAX THE CERVICAL AREA

Every time you notice that the head wants to hide between the shoulders, you can start by dropping it so that it resumes its natural position, stretching the back of your neck:

  1. Sit cross-legged and your back straight.
  2. Breathe in and stretch your arms above your head until you join the palms of your hands. Try to keep your shoulders down and your abdomen firm to protect your lower back.
  3. When exhaling, gradually drop your head forward, without straining, bringing your chin to your chest. Notice how the nape of the neck is stretching.
  4. Take a few seconds of deep breath and return to the starting position by undoing the steps.

If the tension is still excessive, different exercises and stretches can be practiced.

Isometric exercises, that is, those that do not involve movement, are especially useful. Only the hands are placed where appropriate and pressed for about ten seconds, massaging the muscles of the cervical area.

If the exercise is annoying, you have to stop practicing it.

EXERCISE ROUTINE AND POSTURES TO RELAX THE NECK

We present a series of exercises to release eye and cervical tension, as well as to strengthen the deep muscles of this area and improve general mobility. In addition, by understanding the relationship between the eyes and the neck we will give importance to active breaks during work and at the end of the day.

Pulling in front of the computer pushes us to lose consciousness of our body. Bringing awareness to the neck is key to maintaining a comfortable and healthy posture, even moving and feeling the rest of the body.

1. UNDO “KNOTS”

Get used to performing these exercises on a regular basis: they relax the cervical area and stretch the muscles.

  • Stretch on the floor with your legs bent.
  • Place a tennis ball behind your neck.
  • Roll it up and down for 5 minutes.

2. RELAX THE NECK

  • Raise your arm and rest your hand close to the opposite ear.
  • Tilt your head to the side of your raised arm, facing the armpit and pushing gently with your hand, without bounces.
  • Repeat 5 times on each side.

3. RELIEVES STIFFNESS

  • Rest a towel at the base of the skull and grasp it at the ends.
  • It tilts your head back a little and offers resistance by pulling the towel.
  • Return to the starting position.

4. WEIGHT TO STRAIGHTEN

Standing or sitting, place a soft weight on the head; If you don’t have any, you can use a small sack of rice or chickpeas.

  • Start with 1 kg and increase the weight gradually.
  • It is not about moving anything, but about feeling in this position your feet well supported and the flow of your breath throughout the spine. You will activate the straightening by bra, but do not try to straighten yourself, do not force it, simply imagine that you grow from within. That will make you straighten up naturally.
  • Hold the position for at least two minutes. You can also turn your head to look to your right and left, very slowly.

5. STRETCH YOUR ARM WELL

Standing, first observe your breathing and feel your feet well supported on the ground.

  • Begin to slowly stretch your right arm. When you feel that you can no longer stretch it, without straining, open your hand and imagine that you want to gently push something.
  • Without losing that tension, you laterally flex your neck to the left side. In this way, the entire muscular chain of the arm, hand and neck is stretched.
  • Hold the position for three breathing cycles, and each time you exhale, stretch a little more. Then do it with the opposite side. You can also switch sides.

6. LATERAL ISOMETRIC

Sit on a stool or chair and place your right hand open over the temporal bone.

  • It generates a slight resistance, that is, push your hand towards the head, while it makes force in the direction of the hand.
  • Count five seconds as you focus all your attention on the movements of your breathing.
  • Repeat five consecutive times and repeat the sequence with the other side. You will be activating the intrinsic muscles of the neck. Keep breathing flowing.

7. STRETCH THE ENTIRE SPINE

In the same chair with your hands clasped behind your neck, drop your head little by little, looking down and helping yourself with your hands.

  • He descends by exhaling. Then, breathing, extend backwards, looking up. Matching movement with breathing is key.
  • By stretching the spine in this way, it improves the mobility of flexion and extension of the neck.
  • Then do a bending and extension exercise. Place both hands on the front bone, so that they are open. The goal is to generate a slight resistance with the head.
  • Push with your hands towards your head, while trying at the same time to move it forward.
  • Hold the position feeling the contrast of forces while counting to five and observe the rhythm of your breathing.
  • Do it five times and repeat, but doing it with the back of the skull. On this occasion, to help you, you can try to do it with your hands intertwined. Don’t block your throat when pushing.

8. REST THE MIND

This relaxation exercise is ideal to end the day of work or if you feel very tired mentally.

  • Lie on your back with an 18 cm diameter semi-swollen rubber ball, as a pillow.
  • Put a bag of seeds, 8×8 cm, on your face, between your nose and eyes. With your eyes open and without tension, feel your breath. Then close them gently.
  • Stay in this position for several minutes doing nothing, simply relaxing your face, eyes, nose and mouth.

TO PREVENT STIFFNESS ACTIVATES THE BODY’S MEMORY

If you spend a lot of time in the same position, for example in front of the computer, or if you have accumulated tension throughout the day, your cervical vertebrae are likely to accuse you. At first you may simply notice them somewhat strained, as if they were moving en bloc.

In the long run, if you do nothing to discharge them, that stiffness can lead to habitual headaches and loss of range of motion.

To avoid this situation, it is best to get used to doing several times a day some exercises that, accompanied by breathing, to relax the area.

Repeating these exercises increases the “motor memory” of the neck muscles, that is, it reminds you of your optimal state so that you can return to it. It also strengthens the muscles and thus helps correct bad postures that end up wearing out the vertebrae prematurely.

Always move your neck wisely, gently. If you have suffered an injury, such as whiplash, put yourself in the hands of a physiotherapist or an expert who tells you which movements are best for you.

Cervical dizziness: effective natural remedies to treat symptoms

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Cervical dizziness is often accompanied by pain, vision problems or lack of coordination, among other symptoms. Certain natural exercises and treatments can help.
Cervical dizziness effective natural remedies to treat symptoms
  • What are cervical dizziness?
  • Symptoms of cervical dizziness
  • Causes of cervical dizziness
  • Natural remedies for cervical dizziness

The neck and the structures that make it up (cervical spine, muscles, nerves …) have a key role in our balance and coordination. That is why, when this area becomes inflamed, injured or atrophy, we can have dizziness or feel lightheadedness or unstability, something known as cervical dizziness. There are natural remedies to treat the symptoms.

WHAT ARE CERVICAL DIZZINESS?

Cervical dizziness (also called cervical vertigo or cervicogenic dizziness) is a feeling of vertigo or instability that can result from various causes and is mainly related to problems in the neck or its nearby structures. Although its symptoms are similar, it should not be confused with vestibular vertigo, which is the result of problems in the inner ear.

SYMPTOMS OF CERVICAL DIZZINESS

The main symptoms of cervical dizziness are:

  • Feeling that the world is moving around you.
  • Instability.
  • Pain or discomfort in the neck.
  • Ringing in the ears.
  • Stiffness in the neck.
  • Headache.
  • Trouble concentrating.
  • Vision problems.

CAUSES OF CERVICAL DIZZINESS

Cervical dizziness is usually due to problems in the structures of the neck such as:

  • Trauma or injuries to the cervical spine, such as whiplash, very common in traffic accidents.
  • Muscle or joint problems derived from poor posture or overexertion.
  • Arthritis in the neck (cervical spondylosis).
  • Degenerative disease of the cervical discs.
  • Herniated disc.

In the case of cervical spine injuries, symptoms may appear months or years later.

Symptoms of cervical dizziness often coincide with those of vestibular disorders such as benign paroxysmal positional vertigo (BPPV) or vestibular neuritis.

CERVICAL DIZZINESS: NATURAL REMEDIES

An evaluation of the symptoms and history by the doctor is important to determine the cause of cervical dizziness and find the most appropriate treatment, which can range from physical therapy to the use of analgesics and, in the most severe cases, surgery.

Some of the natural treatments that can help relieve cervical dizziness are:

  • Exercises to reduce muscle tension and neck stiffness, such as head rotations (i.e., gently turning your head to the right and left while keeping your shoulders relaxed), neck tilts (slowly bringing your ear toward your shoulder), or extension and flexion movements (bringing the head forward or backward). It is advisable that they are guided by a physiotherapist specialized in this type of disorders to make sure that you do them well and are not harmful.
  • Acupuncture, according to some studies, can reduce tension and neck pain, which may also help relieve cervical dizziness.
  • Similarly, massages in the cervical area (performed by professionals) can also relieve headache in people with tension-type headache.

On the other hand, meditation and other relaxation techniques (such as deep breathing or yoga) can help reduce anxiety and stress, which can help decrease the frequency and intensity of cervical dizziness related to muscle tension.

In addition, there are some plants that may prove useful:

  • Ginger is used to treat nausea and dizziness and is also anti-inflammatory. You can take it in infusion or season your dishes (both sweet and salty) with zest.
  • Turmeric is a powerful anti-inflammatory that can be very useful in case cervical dizziness is due to muscle injury or arthritis. You can use it to spice up your dishes. Keep in mind that it is better assimilated if you combine it with black pepper and some fat.
  • Valerian is an effective natural muscle relaxant, very useful for relieving tension, something that could be beneficial to relieve cervical dizziness. You can find it in different forms: the dried plant, pills, essential oil… Before taking it, it is advisable to talk to a specialist to find out if it is appropriate in your case (since it can cause side effects, such as drowsiness) and what dose is correct.
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