TO Each of us is familiar with the situation when, being adherents of a healthy lifestyle, we condemn this or that person for the fact that he, for example, smokes, consumes alcohol, fried food, and so on. Unfortunately, we are less and less concerned with spiritual health – our own, our neighbor, the society of which we are a part … As a result, modern society is increasingly degrading, more and more violence, deception occurs, people hurt each other and are less likely to turn to it Attention.

Of course, physical health is very important, but it can bring much more benefits in conjunction with spiritual health. Having started to lead a healthy lifestyle in this way, we, undoubtedly, contribute to the recovery of our world, our society. That is why the concept of “healthy lifestyle” is very multifaceted, and which of these facets to pay the most attention to is the personal choice of each person.

A healthy lifestyle as such is formed at several levels:

• Social. We must pay tribute, today there is an active promotion of healthy lifestyle.
• Infrastructure. This is a very broad level: the governments of developed countries are trying to control the ecological situation, change the living conditions for the better, and so on.
• Personal. At this level, each individual person defines his motives, values ​​and organizes his own life.

Thus, the rules of a healthy lifestyle are divided into standard and individual ones.

Basic rules of healthy lifestyle

Let’s take a closer look at the basic / generally accepted rules of a healthy lifestyle. So this:

1. Refusal from any addictions: alcohol, smoking, any drugs and so on.
2. Compliance with the daily routine, first of all, it concerns sleep and wakefulness at the appropriate time.
3. Balanced diet.
4. Frequent walks in the fresh air.
5. Regular physical activity.
6. A positive attitude towards any situation.

As already mentioned, each person supplements this list of rules independently, relying on those goals that he himself identified as priorities.

Obviously, the list of these rules lacks the aspect of satisfaction. What is satisfaction, and is it so important for the health of our body? The concept of satisfaction is also multifaceted, this is the state of a person, being in which he is satisfied with his work, his family, his life in general. This is a kind of inner harmony, losing which, we become nervous, irritable, lose control over ourselves and our way of life, and in this case, what kind of healthy lifestyle can we talk about? Therefore, we can conclude that maintaining internal balance and following your own desires, your nature and your inner “I” is one of the most important rules of a healthy lifestyle.

Once we come to the decision to lead a healthy lifestyle, we begin to look for an activity that will help us maintain our physical health. Ideally, these are activities that will help us improve not only physically, but also spiritually. If you have already come to this realization, then yoga practice is perfect.

Regular yoga sessions reveal to us many rules for a healthy lifestyle, the existence of which many did not even suspect.

10 rules of healthy lifestyle

If we consider healthy lifestyles through the prism of yoga teachings, then the set of generally accepted rules becomes much wider:

#1

Completely eliminate any substances that cloud our minds. Oddly enough, many people tend to drink alcohol in small quantities “for health”: this is an illusion. The same applies to smoking: in many countries smoking of tobacco and other substances of plant origin is also allowed, moreover, these substances are positioned as a natural way of relaxation. Starting to practice yoga, you will learn to relax and concentrate, using only the capabilities of your own body and mind.

#2

Define a daily routine for yourself and stick to it. You need to learn how to rest: for this you need to listen to yourself and understand how much time you need to get enough sleep; 7-8 hours of sleep is generally accepted, but you may need 4-5 hours. Dedicate hours in the early morning to meditation and asana practice so that you can come to inner balance before starting the work day and thus maintain the ability to control yourself and your life.

#3

Eat properly and in a balanced way. Food is an extremely important aspect of our life: it is able to support the vital functions of our body, and, on the other hand, unhealthy diet destroys our health and even our karma. Vegetarianism- this is the nutritional system that cleanses our body, saturates it with useful substances. It should be noted that the rejection of meat is the first step towards the purification of our karma, according to the laws of which, by causing pain to other living beings (since eating animal meat is equivalent to killing them), we contribute to the return of this negative energy to ourselves. Avoid fatty foods, all types of soda, give preference to low-fat dairy products, cereals, purified water, vegetables, fruits and herbs. Eat small meals no later than 2-3 hours before bedtime. At least once a week, arrange fasting days for yourself and cleanse the body through fasting. Practice complete cleansing techniques twice a year.

#4

Work your body regularly. Regular active yoga classes are the best fit , regardless of whether they are classes in a gym with a mentor or at home on their own. Daily practice of asanas helps to maintain a healthy mind in our body. At the same time, the work of the joints, spine, as well as internal organs and all systems of our body is normalized.

#5

To be in nature more often. Try to regularly retire in the clean air, look for harmony and answers within yourself, put your thoughts in order. Only through unity with his nature can a person come to balance within himself.

#6

Maintain a positive attitude and resist stressful situations. Yoga teaches us never to despair or panic. Through many asanas and pranayama, we learn to calm our mind and thus maintain a positive attitude.

#7

Analyze everything that happens. Start with the fact that you need to analyze any of your situations: at the end of the day, analyze how it went, what you could not have done, and what, on the contrary, needed to be done, what should have been paid more attention. Over time, you will learn to analyze your life in a global sense – such analysis can ultimately prevent many mistakes.

#8

Work on what’s going on inside yourself. Without spiritual health, it is impossible to lead a healthy lifestyle . Of course, work on ourselves is much more difficult than on our body, however, having mastered it, we become wiser, stop giving unnecessary reactions to anyone, and as a result we prolong our life and acquire (along with inner beauty) external beauty.

#9

Know your body through awareness of yourself. This is perhaps the most important rule of a healthy lifestyle; that is why it is the most difficult to follow. To know yourself means to realize the limitless possibilities of your body, to understand that you are capable of much. Engage in self-development in both a physical and spiritual sense. Eliminate any manifestations of envy, desire to lie, and so on in yourself.

It should be noted that all these rules are interrelated; some of them are difficult to follow, however, with the support of yoga teachings, you will understand that there are no unattainable goals. And the last thing: never feel sorry for yourself and do not invent unnecessary problems and illnesses for yourself; remember that thought is material!

Peanut butter is an extremely common food product in the world. True, it is common in countries such as the United States and some European countries, but this does not make it less valuable. Perhaps after this article, peanut butter will have more fans in our country, especially after we consider it in more detail and analyze all the pros and cons of this product.

To understand what peanut butter is, you need to familiarize yourself with the process of its production. Then it will become clear what the benefits and harms of this product are.

Peanut paste: What is it and how is it produced

Peanut butter is a product made from peanuts.

The manufacturing process is pretty straightforward. Peanuts are fried, cooled, peeled, and then crushed to a pasty consistency. After that, maple syrup, salt and vegetable oil are added to the product. That’s it, peanut butter is ready to eat.

It is because of the pasty nature of the product that it is more correct to call it exactly peanut butter, and not peanut butter. But, as already mentioned, both names exist. Therefore, in the article we will use them alternately.

Peanut paste: Product benefits

Peanut butter is as good (and bad) as the good (or bad) peanuts.

Recently, an article was written about the beneficial properties of peanuts, therefore, in order not to repeat myself, I refer readers to it.

However, peanut butter is not exactly the same as pure peanuts. The whole difference is precisely in the pastyness of the product, from which new useful properties of the product arise, which are not mentioned in the article about peanuts. Consider them as well:

1. Peanut butter is extremely easy to consume. If you eat 50-100 gr. peanut is a rather daunting task, it is extremely easy to eat the same amount of peanut butter. At the same time, the body will receive the same amount of useful nutrients as when eating peanuts.
2. Peanut butter is a great option for a quick breakfast. Lack of time often pushes us to completely abandon breakfast. At best, breakfast will consist of a cup of tea with a sandwich. But it is enough just to replace a regular sandwich with a sandwich made from healthy bread with whole grain, thickly spread with peanut butter, as the nutritional value of such a breakfast is significantly increased.
3. Peanut butter is great for filling, even in small amounts. The total calorie content is 100 gr. peanut butter is approaching 600 kcal, so even a couple of spoons can drown out the feeling of hunger for a long time.
4. You can take peanut butter with you for a snack. Peanut butter is usually packed in plastic jars of 300-500 gr. This allows you to easily put the jar in the most ordinary bag and periodically eat 1-2 tablespoons of the product. And there will be no hunger, and the body will receive a portion of useful components.
5. Peanut butter is used by bodybuilders during periods of weight gain. Therefore, underweight people trying to gain weight should pay close attention to this product. Unless, of course, there are no contraindications.

Contraindications to the use of peanut butter

Eating peanut butter can cause various kinds of harm to some people.

• People who are overweight should either completely stop eating peanut butter or closely monitor the total calorie intake. After all, peanut butter is an extremely high-calorie product.
• Peanut butter, like peanuts themselves, can cause serious allergies. This is especially true for children – lovers of peanut butter. At the first sign of hives, when suddenly the whole body begins to itch, you should call a doctor and completely stop eating peanuts in any form.
• Despite the large amount of protein, you should eat other foods that contain complete protein. After all, peanuts contain a lot of protein, but they are inferior due to the limiting amino acid lysine.
• Peanut butter is great for building muscle, including by increasing the production of nitric oxide in the body, which dilates blood vessels. But if you have problems with varicose veins, you should stop using peanut butter.
• Finally, peanut butter is quite expensive. A jar of peanut butter can cost as much as a pound of meat.

Conclusion: Peanut butter can be eaten with benefit if there are no contraindications to such use. And if financial conditions in the family allow.

Gastritis is a disease that brings with it acute abdominal pains, days spent in hospital, unpleasant procedures, and … a diet for years to come. It is simply impossible to cure this disease in 2-3 weeks, but the chronic form will remain for life, for which it is chronic. The correct diet, in this case, becomes not only an obligatory part of treatment, but also a way of life. What can be eaten, what is prohibited, what are the basic dietary rules for gastritis, the menu – all this will be discussed below.

 “Table number 1” – during an exacerbation and during treatment

This option is usually prescribed for gastric and duodenal ulcers. But indications for diet table number 1 can be acute and chronic gastritis during the first months of treatment.

The main principle of this food system is the consumption of cooked mashed or steamed food. Objectives: to reduce inflammation of the gastric mucosa and duodenum, normalize secretion, reduce mechanical, thermal and chemical activity.

Features and rules of diet number 1:

• food only boiled and steamed;
• the predominance of grated products, soups, mashed potatoes;
• lack of rough products (raw vegetables, fruits, meat);
• fractional meals – 5-7 times a day;
• complete rejection of fried, fatty, spicy, salty foods.

In more detail, the food rules and products that are allowed and prohibited for use are best considered separately by category.

Bread, flour products

Almost everything from this group of products will have to be abandoned. All that is allowed is yesterday’s white bread, bran bread or crackers and dry biscuit. But you will have to refuse fresh flour products, including baked goods. Rye bread, puff pasta and pasta are also banned.

Cereals and legumes

You can eat porridge made from rice, oatmeal, semolina and buckwheat. Boil them in milk or water to a viscous or semi-viscous consistency. Millet, pearl barley, barley and wheat cereals, legumes, beans are strictly prohibited.

Soups

Soups are also part of the diet, thinner ones with chopped (preferably grated) vegetables and soft meat or fish are best suited. Ideal, these are mashed soups.

You can’t eat:

• broths, both meat and fish (for soups, the meat is first boiled, and only then added to the dish);
• soups with mushrooms, peas and beans;
• various cabbage soup, okroshka, borscht, heavy and fatty soups.

Vegetables and fruits

Vegetables and fruits are allowed, mostly boiled or steamed. In small quantities, it is allowed to use non-thermally processed fruits and berries, for example, applesauce. But the vast majority of raw fruits cannot be eaten, because they have a coarse fibrous structure and are more difficult to digest.

From vegetables, in the form of mashed potatoes and puddings, root vegetables such as beets and carrots, as well as potatoes and cauliflower are allowed. A small amount of parsley and dill is allowed from greens, but sorrel, onion and spinach cannot be consumed.

With gastritis, you must abandon:

• white cabbage and radish;
• cucumbers;
• raw fruits (especially apples, which have a dense fibrous structure, it is better to bake them or make them like puree before eating);
• citrus fruits;
• all sour berries.

You can eat bananas, but in very limited quantities. This is especially important for problems with the intestines (more specifically, with constipation).

Meat products, fish, and eggs

The first step is to abandon all coarse and fatty options for meat and meat products: lamb, fatty beef, pork, and also exclude veins and skin. The most acceptable options are lean poultry (chicken, turkey), rabbit and veal. All meat is best used in the form of meatballs, meatballs, etc., of course, boiled or steamed.

Lean fish without skin is an excellent choice. Besides boiling and steaming, you can try baking in foil. But salted and smoked fish will have to be excluded from the diet. The ban also includes canned fish, as well as sausages, sausages, bacon and smoked meats.

Eggs are only suitable boiled soft-boiled or as steamed omelets. But you will have to give up hard-boiled and fried eggs. The daily norm of this product is no more than 2 pieces.

Dairy

No less strict diet for gastritis and dairy products. So spicy and salty cheeses, as well as anything with high acidity, are prohibited. You can calmly drink milk, but the choice of kefir, yogurt and cottage cheese must be approached very carefully. They should always be fresh and non-acidic. Sour cream can be included in the diet, but to a very limited extent.

Sweet and drinks

Sweets are allowed:

• dry biscuit;
• berries and fruits: baked or in the form of compotes, jelly and mashed potatoes (in fact, this has already been said);
• honey, sugar, marmalade and candy.

All other sweet options (not included in the list) are prohibited. An exception can still be made by biscuits in very small quantities.

From drinks, you can safely use weak teas, coffee with milk, compotes, jelly, cocoa. You can not drink strong tea and coffee, soda and alcohol. You need to be careful with juices – they can increase acidity or become an irritant to the mucous membrane.

Sample menu for “Table number 1”

For diet number one, the menu should be designed for 5-7 meals. Below are several options for each meal. They can be alternated, grouped and supplemented, because this is not a strict list (for 6 meals), but only a template (to know what to start from). Therefore, feel free to change the menu, but using only approved products. Feel free to choose the drinks yourself.

1. Breakfast : 2 egg omelette (steamed); rice or semolina milk porridge; oatmeal.
2. Second breakfast : applesauce; baked berries; several biscuit cookies.
3. Lunch : light vegetable soup with finely chopped meat; steamed fish with rice porridge; mashed potatoes with steam cutlets.
4. Afternoon snack : jelly with breadcrumbs; cocoa with marshmallow or marshmallow.
5. Dinner : steamed meat (chicken, turkey, rabbit); boiled vegetables; meatballs with mashed potatoes.
6. Second dinner (2-3 hours before bedtime): kefir, cottage cheese or yogurt; banana; applesauce.

Diet for the period after the main treatment

This refers to the rules of nutrition, which must be adhered to at all times. Table number 1 is suitable for treatment in the first 3-5 months, after this period the dietary rules may be less strict. But sticking to a diet is still necessary, especially with chronic gastritis. Eating disorders and overdoing with “harmful” foods will lead to a second exacerbation.

After the main treatment, you can take diet number 1 as a basis and make some changes to it. For example, cereals can be cooked not only viscous or semi-viscous, but also crumbly. In addition to boiled or steamed food, you can diversify your diet with oven-baked dishes.

You can include more fruits and vegetables in your diet and consume them whole. It can be apples and pears (and not only in mashed potatoes, it will be even healthier to eat them whole), cucumbers, tomatoes and even citrus fruits.

The main thing to remember are a few rules: no spicy, salty, fried and smoked. And also exclude fatty foods from the diet.

Most people do not calculate their daily diet in any way. The main two reasons for this are unwillingness and ignorance. Few can immediately estimate the total value and calorie content of the product used. Moreover, when you do not know how much protein, fat, carbohydrates, and calories you need per day. Today we will try to bring a little clarity to the concept of a daily diet.

The first thing we’ll look at is how many calories you need per day.

Nutritionists recommend adhering to an average daily rate of 2500 Kcal. In this case, our body will receive the necessary amount of energy and nutrients to perform normal, physically uncomplicated activities. The same people who are engaged in hard physical work need to increase the amount of calories and nutrients consumed. Otherwise, the body will lack energy and building material, it will lose weight, volume, endurance and strength.

Now let’s find out how much protein you need per day.

The recommended rate is 100 g of protein per day, which equals approximately 410 Kcal. Decrease below this level will lead to muscular dystrophy, or at least to muscle tissue weakness. Excessive protein per day unnecessarily (hard work, exercise, etc.) can lead to an increase in blood homocysteine ​​levels.

The next important point is to determine how much fat you need per day.

Those who believe that fat should not be contained in the diet at all would be completely wrong. Firstly, it is almost impossible because all foods, even fruits, and vegetables contain some amount of fat. Secondly, fat is necessary for the body for lipid metabolism (replacement of fats) and cell construction within the body (fat is involved in the construction of cell membranes).

So, it is advisable to consume animal fat no more than 60 g per day, which in calories equals 540 Kcal (fat is more caloric than proteins and carbohydrates since 1 g of fat contains 9.3 Kcal). Besides, the body simply needs vegetable fats, such as Omega 3 fatty acids. If they are eaten separately from animal fats, then they will not be processed into human fat (vegetable fats have a completely different composition than animals). About 30 g of vegetable fats will provide the body with useful substances, but will not increase the caloric content of the diet. Therefore, the total calories from 60 g of animal fats and 30 g of vegetable fats will be 540 Kcal.

The last thing to figure out is how many carbs you need per day.

It is believed that 370 g of carbohydrates per day will be sufficient. The calorie content of carbohydrates is the same as for proteins – 4.1 Kcal per 1 g. The total is 1530 Kcal. The body always needs carbohydrates the most, because they provide us with energy.

However, there is one “but” here. Very often we overeat just carbohydrates (sneakers, sweets, buns, gingerbread cookies, tea-coffee with sugar, condensed milk, and much more). But the liver only holds about 90-100 grams of carbohydrates at a time. The rest of the grams eaten in one meal is converted to fat. Even if we eat a daily norm of 370 g of carbohydrates, but for one meal there will be more than 90-100 g of them, then we will inevitably gain extra grams. In this regard, the moment of competent distribution of carbohydrates by meals throughout the day remains very important.

Adhering to the stated amount of nutrients and calorie content of the daily diet (as well as the amount of carbohydrates per meal), you can achieve considerable success in the fight against excess weight. Namely: do not gain excess weight. Unfortunately, what has already been collected must be discarded by reducing the daily calorie intake.

Many people have noticed this feature. Even after eating, after a short time, they want to eat again. He seems to have eaten well, satiated, but a little time passes, and again the feeling of hungry sets in. There are several reasons for this paradoxical situation.

Why are you constantly hungry?  Main reasons

The reasons for the fact that you want to eat all the time and you constantly feel hunger can be the following states of the body:

1. The body lacks nutrients, especially vitamins and minerals.

In this case, you can try to add to the diet those foodstuffs that combine the widest range of vitamins and minerals. In order for the body to make up for the existing deficiency. Alternatively, you can start taking vitamin and mineral supplements.

2. The second reason for the constant desire to eat can be called the wrong diet and lack of nutrients.

Your main meals may not provide enough calories, protein, and carbohydrates. This condition very often occurs when a person tries not to gain excess weight and reduces the amount of food consumed. Carefully read the article How Much Protein, Fat, Carbohydrates, and Calories Do You Need per Day, which details the required amount of nutrients for each day. If the amount of nutrients in the diet is below normal, this can lead to a constant desire to eat something else.

3. Disorders in the endocrine system.

Disturbances in the work of various elements of the hormonal system (the work of the pancreas and others) can manifest itself in the form of a constant desire to eat. To make sure that the entire endocrine system is functioning normally, it is necessary to be examined by an endocrinologist.

4. The fourth reason for the constant craving for food can be chronic stress.

Food can be an outlet for chronic stress. In addition to nutrients, which are quickly consumed by the body under stress, the process of food absorption can have a calming effect on the nervous system, and be a kind of preventive measure.

Whatever the reason for the constant desire to eat ( because you always feel hungry ), it is important to regularly supply the body with nutrients containing a full set of vitamins and minerals. First of all, it is necessary to eat correctly, in a timely manner fully and perhaps, the desire to constantly eat will disappear. If this does not happen, you may consider seeking medical advice.

Many are familiar or have simply heard about the modern fashionable plank exercise. This is the name of standing on the forearms and toes parallel to the floor. Something akin to the usual standing in support at the beginning of push-ups from the floor. Only if during push-ups there is a lowering and raising of the body due to flexion and extension of the arms at the elbow joints, then the bar is a fixation of the occupied position for a while. There are other positions, this is the main one.

The benefits of the plank exercise are great and undeniable. And, probably, very few people understand why this exercise is valuable.

On the other hand, few people realize that the plank can be harmful to health, and that there is a group of people who should refuse this exercise.

Therefore, let’s talk about the bar in a little more detail.

The benefits of plank exercise

The plank refers to the type of static (in another way, isometric) exercises. The so-called exercises during which there is no change in the length of the muscle fibers. Those. there is no alternation of muscle contraction and stretching.

Plank practitioners, as mentioned above, simply take the correct position, and then try to hold it for the maximum amount of time. And it is in this striving (to hold the position to the last strength) that the valuable treasure of this exercise is hidden.

Many articles have already mentioned that when overcoming muscle fatigue, burning sensation, pain and a strong desire to stop exercising, a whole chain of hormonal responses is triggered in the human body.

The hypothalamus acts on the pituitary gland. That, in turn, responds by releasing a whole series of hormones: growth hormone (growth hormone), luteinizing and follicle-stimulating hormones. The latter, in turn, are associated with the release of testosterone in both men and women.

Growth hormone, according to recent reports, plays an active role in cleansing the walls of blood vessels from atherosclerotic deposits. Testosterone is essential for the immune system to function properly.

Of course, our body constantly releases these hormones on its own. The only problem is that their number is constantly decreasing from the age of 25-30.

So, it turns out that the bar brings the greatest benefit not at all as an exercise for the press or endurance, but as an exercise that practically guarantees the launch of the necessary healing chain inside the body, associated with improving the functioning of the endocrine glands.

And do not think that only slender people without excess weight can fulfill the bar. There is a lot of evidence that severely overweight people stay in the bar for 2-3 minutes even without training.

Stand in the plank not for the sake of abs and a beautiful figure. Get on the bar to the very limit so that the body releases the right hormones.

Just remember that not everyone can do this exercise.

Who shouldn’t do the plank exercise

Any static stress (which, as we remember, the bar also refers to) seriously increases blood pressure during exercise.

Therefore, the bar should be abandoned for people with hypertension, atherosclerosis and the presence of blood clots. In this case, static-dynamic exercises are more suitable, in which a small amplitude of movement, as well as localization of the load, eliminates an increase in pressure in the body.

Calorie consumption for an ideal weight

One way to stay at the ideal weight, and even to lose weight, is to reduce calories, you can eat everything using some tips to eat less of them a day, read in this article, how to reduce calories in meals and you will get excellent results.

If you want to lose weight, it is inevitable to lower your calorie intake, either to lose weight or maintain yourself, it is good to know how to reduce them when cooking, if we take the consumption to 1600 per day, we will lose weight , healthy and gradually, and If, on the contrary, we want to maintain ourselves, knowing how to reduce calories in meals will be very useful.

Base your dishes mainly on vegetables: vegetables are foods with low calories and low fat, which also have many vitamins, minerals, fibers and benefits for the body, prepare a good salad to accompany your menus, serve more of it than the rest of food , with this you will be reducing a considerable percentage.

Steam, grill, grill or bake: avoid preparing fried foods, the best way to prepare meats, fish, chicken and even vegetables is grilled, broiled or baked, even your vegetables and vegetables prefer steaming.

Prefer wholegrain carbohydrates: these types of carbohydrates have fewer calories, more fibers, if you want to include carbohydrates in your diet that are wholegrain and in half-cup portions.

Eat lots of fruit: if you eat 5 times a day, in small portions, you speed up your metabolism, you can make snacks with fruits, they contain water, fiber, they will make you feel full and eat less.

Dress with vinegar, olive oil and lemon, mustard: to dress your salads, use combinations of these ingredients, they will give flavor with fewer calories.

Always Prefers unsaturated fats, olive oil, nuts, avocado.

In this article we will tell you what effect gymnastics has on the knee joints, how to do it, and in what conditions. You will find a helpful poster at the end of the article.

Gymnastics for the joints of the legs is especially relevant for those who have suffered trauma or diseases of the musculoskeletal system. It will help restore mobility and flexibility. And for healthy people with a sedentary lifestyle, knee exercises will help keep the body in good shape and avoid sprains or dislocations.

Indications and contraindications for gymnastics

For rehabilitation, doctors recommend knee exercises for many patients. They will help in cases:

• Injuries: sprains, dislocations, fractures, meniscus injuries;
• Arthritis – joint inflammation;
• Bursitis – Inflammation of the joint capsule;
• Periarthritis – inflammation of the tendons;
• Osteoporosis is bone demineralization.

Of course, exercise therapy should be started only in the stage of remission, when nothing threatens health anymore, and you just need to return the former mobility of the knees.

In case of injuries, gymnastics cannot be performed. You need to wait for complete healing. Although, subject to bed rest, light movements will only speed up this process.

Exercise should only be started with the consent of the doctor. There are many reasons why knee pain appears . And if physical culture is included in the treatment program for some diseases, then for others it is completely contraindicated. Among them: infectious diseases (inflammation of the joints after a previous infection), neoplasms, any inflammation in an acute form – with fever, edema and redness.

The acute phase of any disease, fresh trauma is also a contraindication for performing exercises for the knee joints. You should be careful if you have spinal diseases or injured joints not only of the knees, but of the whole body

Rules for doing exercises for the knee joints

Wear non-restrictive clothing and comfortable athletic shoes for exercising. Place a non-slip mat on the floor. This will allow you to achieve proper support on your feet and avoid accidental injury.

Ventilate the room well in advance, as occasional drafts can lead to hypothermia in your knees and make your condition worse. Prepare exercise equipment: simpler ones may need a chair, and more complex ones may need dumbbells.

Remember, exercise shouldn’t be painful. As soon as you feel uncomfortable, stop the gymnastics. If it’s too easy for you to do it, then try increasing the number of approaches, do two circles of exercises in a row, increase the pace. And don’t forget to work both legs. Even if only one knee is injured, the exercise should be performed symmetrically with both legs.

Preparation

The fact that for healthy people a warm-up before gymnastics, for patients with sore knees is a full-fledged exercise in physiotherapy

exercises.

Therefore, to warm up muscles and ligaments, it is advisable to take a hot shower before exercise. It will not be superfluous to do a light massage of the legs in the direction from the feet to the hips. First do each exercise two or three times with a small amplitude and at a slow pace, and then proceed to full performance. The shower will warm up the muscles, and the smooth entry into gymnastics will help prepare the ligaments.

If you are healthy and just want to strengthen your joints, then as a warm-up you can perform complexes to recover from illness.

Heart and blood vessels: the basis of life

Along with the nervous system, which includes the brain and spinal cord with a network of peripheral nerves in all organs and tissues, the cardiovascular system is the basis of human life. The human heart begins to beat in the womb, from the fifth week from conception and continues to do so throughout life without stopping. The main function of the heart is to constantly pump blood through the vessels of the body to deliver oxygen and nutrients to the tissues, while simultaneously removing waste compounds and carbon dioxide. The organ works autonomously, we cannot stop or “start” the heart by an effort of will, but it is sensitive to changes in load. Heart resources are large enough but are not endless, so you need to take care of your “fiery motor”. The health of blood vessels is no less important – if they are flexible, elastic, and passable throughout, they supply blood to tissues without interruption. But various problems – atherosclerosis, inflammation, trauma, thrombosis – disrupt the structure of blood vessels, change their lumen, due to which the body suffers from a lack of oxygen and nutrition. Many problems of the heart and blood vessels are man-made, that is, a person creates them for himself, due to an unhealthy lifestyle. If the heart is ill, atherosclerosis, or any other pathology of the cardiovascular system is detected, this is a signal – something needs to be changed urgently!

Healthy lifestyle with heart disease

With the advent of a diagnosis of serious heart disease, a person’s life changes dramatically. If your doctor says that your coronary artery is almost completely blocked by plaque, or your heart muscle is not working as well as it should, you will definitely need treatment, without which extremely unfavorable outcomes are possible, up to sudden death. And treatment is not just pills or procedures or heart surgery: living with
heart disease requires a combination of medication and other medical interventions with significant lifestyle changes.

Heart disease is caused by a number of different factors, so influencing several of them at the same time is a more effective way of rehabilitation. The overall effect of complex life changes will be more than just medication. There are at least 10 tips to start with.

Need to quit smoking

Smoking is dangerous not only for the bronchi and lungs: it negatively affects the entire body. Give up this habit as soon as possible if you are living with heart disease. Smoking is associated with an increased risk of heart attack, stroke, and high blood pressure. It increases inflammation and causes blood clots, and also provokes cancer of various sites. It’s never too late to give up an addiction and partially eliminate its negative effect on the body. If you yourself cannot quit smoking, numerous treatments can help you quit smoking, including everything from nicotine patches and medications to acupuncture and hypnosis.

Avoiding unhealthy foods is important

Rarely will anyone refuse delicious, but not always healthy, meals, especially on holidays or in the evening after work. These fatty, sweet, salty, high-calorie foods and snacks may taste good, but they don’t help your heart. For example:

Eating salty foods can lead to fluid retention in the body, which raises blood pressure and may worsen heart failure.

Consuming processed foods, refined grains, or sugary foods (or drinks) can cause chronic inflammation, which contributes to the buildup of atherosclerotic plaques in the walls of your arteries.

Eating too many foods high in saturated fats, such as red meat or high-fat dairy products, can raise “bad”
LDL cholesterol, chronic inflammation, and plaque buildup in the arteries (which can reduce blood flow or block an artery, break down and lead
to thrombosis ).

Give your heart a break by making adjustments to your diet. For cores, a predominantly plant-based diet is needed with the use of a small amount of protein from lean meat or fish, poultry.

Stick to a healthy lifestyle

A number of diets have been shown to help patients with cardiovascular disease, and most of them follow the same pattern: they are mostly plant-based and low in salt, sugar, fat, and calories. You can eat a Mediterranean diet rich in fruits, vegetables, legumes, seeds, nuts, olive oil, and whole grains, plus a moderate amount of fish and poultry.

Some cardiologists are promoting a slightly stricter diet, banning almost all animal products, saturated fat, sugar, and excessive caffeine intake. Many doctors also recommend limiting meat consumption. There is mounting evidence that animal protein is inflammatory regardless of fat and carbohydrates, and red meat is one of the most dangerous foods for people with heart problems.

Exercise regularly

Movement is life: this statement is true for any age. Exercise is essential for health from infancy to
old age and is especially important if you live with heart disease. With regular exercise, the endothelium (the lining of the arteries) works more efficiently.
Exercise helps you grow new collaterals if you have heart disease and myocardial malnutrition. Collaterals are like built-in shunts, bypass pathways in which your body can supply blood to areas that lack oxygen and nutrition. How much exercise do you need? Leading cardiac health organizations suggest 150 minutes of moderate-intensity activity (such as brisk walking) per week.
For most people, experts recommend reaching 60-70% of your maximum predicted heart rate. But it all depends on what medications you are taking.
If you are taking a beta-blocker, your heart rate will be lower. Some patients require exercise at a lower heart rate.

Limit alcohol consumption

Drinking alcohol can be dangerous, especially if you have heart failure or arrhythmia (abnormal heartbeat), if you have already had a heart attack (heart attack), or if you are taking medications that alcohol can affect (such as statins). It’s important to talk to your doctor and be honest about how much alcohol you drink each day. Of course, it is not necessary to completely abandon strong drinks. In some cases, when you are living with cardiovascular disease, you can drink in moderation – no more than one drink per day for women (a glass of wine or beer) and no more than one or two drinks per day for men (two glasses of wine or beer). But it depends on your health, some people need to completely and permanently eliminate alcohol from their lives. About
as alcohol destroys the heart,

Reduce Chronic Stress

The body’s response to stress helps us respond in a dangerous situation: the body releases adrenaline pumps blood into your muscles, and increases your breathing and heart rate. But activating this response continuously due to a difficult job or family situation can damage the heart. The same mechanisms that have evolved to protect us in the wild can actually kill us when we are chronically stressed in modern living conditions. This is important because not only the arteries in your arms and legs constrict but also the vessels of your heart. This can lead to a decrease in blood flow in the myocardium and its ischemia, hemorrhage into the plaque, leading to a heart attack, as well as accelerating blood clotting. Stress Relief is a relaxing body response that slows your breathing and heart rate and produces a range of health benefits. You can induce a relaxation response in many ways, such as meditation or yoga practice, sports, or hobbies.

Control your weight

Being overweight when you live with heart disease makes your heart work harder and harder. This puts more stress on a muscle that is already sick but continues to nourish your tissues every day. Obesity also puts a lot of stress on your joints and can exacerbate knee or hip pain, which can make exercise and any movement painful. In addition, being overweight is also a risk factor for sleep apnea – long pauses in breathing during sleep, which increases the risk of high blood pressure, stroke, atrial fibrillation, or heart failure. Hypoxia during sleep worsens the condition during the day, and obesity worsens at night.

Take your prescribed medications

Non-adherence to medication is a big problem among people living with heart disease. If you look at some studies, as many as 50% of people do not take their medication. Missed doses of medication can have serious consequences. For example, if you have a stent (a tube that opens up arteries), you must take antiplatelet drugs that thin the blood, otherwise, a blood clot may close the stent. It is also important to strictly follow the regimen of taking drugs for blood pressure, antiarrhythmic drugs, and cholesterol-lowering drugs.

See your doctor regularly

Your doctor should see you regularly to monitor your progress and make any necessary adjustments to your treatment. We are all so busy that going to the doctor seems superfluous, you can do without him, especially if the state of health does not suffer. But if you do not do this, exacerbations and worsening of the condition are possible. In addition, some drugs are only available with a prescription and
cannot be obtained without a visit to the doctor. It is important to regularly conduct blood tests, monitor vital signs and adjust therapy.

Seek support

It is easier to live with cardiovascular diseases when you are supported by your doctor and family, your friends. Patient rehabilitation, which is usually prescribed after a heart attack, includes individually tailored exercise programs, dietitian advice, and emotional support. Cardiac rehabilitation is critical for a patient with a heart attack or stroke to recover sooner. If it is the only medicine, it reduces your mortality rate by 28%: everything else is the care and help of loved ones. Relying on friends and family or simply spending time with them is also critical to heart health. You are more likely to smoke, overeat, drink too much, work too hard, and bully yourself when feeling lonely and isolated. “The time we spend with our friends and family is a really important thing.

You and your doctor can come up with additional strategies to help you live as healthy as possible with heart disease. The more positive you bring in, the better you feel. Good nutrition, being active, managing stress and loving loved ones can actually reverse the development of even severe coronary heart disease.