Fitness Guide and Diet Tips

Posts Tagged ‘body’

There are more and more research indicates that in some ways, food and mood are connected. Apart from the simple diet mistakes that lead to low mood and low blood sugar, or the graphic above and below the glycemic index, severe restrictions may lead to deficiency of neurotransmitters – brain chemicals that regulate behavior .

The body produces neurotransmitters like dopamine, endorphins and serotonin glutamine for which it uses certain nutrients such as amino acids, minerals, fatty acids, proteins and carbohydrates. If you are not eating enough of the right foods can lead to deficiency of these chemicals that lead to anxiety and depression. While for a person already in this state, there are dramatic changes in eating pattern. Eat less and have low energy level.

Here are some tips on what to eat to avoid such a state:

1). Too many changes in the level of sugar in the blood can be a cause of depression. Therefore, aim to keep your blood sugar steady by eating small meals and snacks distributed equally throughout the day. Do not skip meals, especially breakfast.

Some people try to self-medicate themselves for depression themselves carbohydrate loading, which increases the secretion of serotonin (a neurotransmitter responsible for making you feel relaxed, so the mood and appetite and causing drowsiness). However, eating the wrong kinds of carbohydrates may have the opposite effect. Limit foods with sugar or simple carbohydrates as they can cause your level of blood sugar to rise and fall quickly, resulting in hypoglycemia (symptoms include fatigue, depression, anxiety and irritability). Instead opt for complex carbohydrates such as whole grains, fruits and vegetables. It offers a steady supply of sugar in the bloodstream and therefore, their level of blood sugar does not rise or fall too dramatically.

2). Do not go on a diet low in fat. Your body needs some fat to keep the mood and normal production of the secretions of the brain involved. Ensure a good intake of mono-unsaturated fatty acids (MUFA) by peanut oil and fish, and avoid saturated fat like lard, butter and margarine. Also, get plenty of omega-3 fatty acids. Recently, studies have shown that a deficiency of omega-3 fatty acids associated with depression. You can get omega-3 fatty acids from fatty fish (salmon, tuna, mackerel and sardines), flaxseed and walnuts.

3). Make fruits and vegetables, the central part of a healthy diet. Depressed people are often deficient in many vitamins and minerals. Get enough vitamin B6 (meat, fish, bananas, potatoes and whole grains), vitamin B12 acid (fish and low fat dairy products), folic acid (from green leafy vegetables, oranges, lentils, grains, peas, nuts and seeds), vitamin C (amla – Indian gooseberry, lemon, citrus fruits and vegetables) and zinc (besan) is essential for your body to manufacture neurotransmitters that regulate mood.

4). When you feel low, try eating a meal rich in the amino acid tryptophan as chicken, turkey breast or milk. Tryptophan is used by the body to produce serotonin, which improves mood. You can also add carbohydrates for better absorption, for example – a vegetable roll or slice of bread.

5). Limit your intake of alcohol, coffee and other caffeinated beverages. High caffeine consumption has been linked to depression in some studies. And, the role of alcohol as a depressant of the brain and interferes with mood, sleep and motivation.

6). Do not follow any diet that we must reduce food group, for example – the Atkins diet.

7). Exercise is a great way to activate the body and mind. The endorphins released during exercise seem to have an effect of raising the status of ánimo.Absorber yourself at least 20 minutes physical activity, sport or exercise. This helps reduce the severity of the symptoms of anxiety disorder and anxiety attacks.

Diet from forty. Lose weight at this age is much more difficult than 20, because the body goes through hormonal and metabolic changes that must be taken into account when following a weight loss regimen, you start pre-menopause stage, characterized by a decrease in estrogen production.

This can cause depression and other disorders, such as headaches, increases blood pressure, loss of skin elasticity and weight gain also slows down metabolism, making it harder to get rid of extra kilos, the feed solution is the most appropriate way in relation to age.

According to the personal needs of each person, it is necessary to lead a healthy and balanced diet, reducing fat and carbohydrate elconsumode, increase intake of vitamins, minerals and protein, all set over five meals a day to speed up the metabolism and perform an exercise program, according to age. Read the rest of this entry »

When the energy exchange occurs in the tissues of your body without the use of oxygen, is an anaerobic process.

This means that anaerobic exercise because of an anaerobic process in your body and this would explain why these exercises are performed for a short period of time. Anaerobic exercises are intense and rigorous, one can feel completely worn out both physically and mentally after a workout.

Many anaerobic exercises, but the most common in the list of anaerobic exercises are weight lifting, jumping and sprinting. However, even the exercises are high intensity, but made for a short period of time are anaerobic exercises. List of anaerobic exercise also contain javelin throw, long jump, high jump, shot put, hammer throw, push and pull UPS.

Usually athletes who are in sports not anaerobic endurance exercises. These exercises allow you build your strength and power. In anaerobic exercise, athletes ensure that your muscles can perform better in high intensity activities lasting the short duration of time. Read the rest of this entry »