Categories
Healthy eating

Glycemic index – what is it?

The glycemic index indicates how rapidly the Blood glucose level increases after consumption of a specific food. This unit is intended to help with food classification and the Prevention and treatment of diseases associated with carbohydrate metabolism disorders.

Article shortcut

What is the glycemic index?

The concept of the glycemic index (GI) was introduced by Jenkins and Wolever in the early 1980s, while the current version has been valid since 1998. Since then, the glycemic index has been defined as: the value of the area under the Blood glucose curve after 2 hours following the consumption of a specific product containing 50 grams of available sugars, which is to be related to the value of the area under the curve resulting from the consumption of 50 grams of pure glucose.

In this case, glucose is a specific standard with a GI of 100. It must be remembered that the GI is not a calorific value, which is a serious restriction and must be considered when preparing meals.

Why should diabetics eat products with a low GI?

Dieticians recommend that people with diabetes or insulin resistance should pay special attention to their meal contents and choose foods with a low glycemic index. Why is this so important? Products with a high GI are digested very quickly, which manifests itself in a high dose of insulin and a sharp rise in Blood glucose levels. After a short period of time, this situation Changes dynamically – glucose levels fall quickly, which causes another hunger attack, usually resulting in snacking. Repeated episodes of hyperinsulinemia over time may lead to the exhaustion of pancreatic insulin reserves, as well as intensify tissue resistance to this hormone.

glycemic index

Foods with a high GI are characterized by a high content of simple carbohydrates. A diet based on such products promotes weight gain and the development of obesity, which are among the main causes of diseases such as type 2 diabetes, hypertension and atherosclerosis.

What’s worth remembering?

It is very important for those who pay attention to the glycemic index value of individual carbohydrates to remember that heated products can change their GI value. For example, raw carrots have a GI value of 30, but once cooked they have a GI value of 85!
Many other factors influence blood sugar levels, such as:

  • The preparation and breaking down of the product – an example is the above mentioned raw or cooked carrots; also, the nuts chewed whole are digested differently than ground nuts. Small groats, e.g. pearl barley, have a higher glycemic index than coarse ones, such as barley groats. Boiled pasta has a higher GI than pasta that was cooked al dente.
  • Balancing meals – there are usually products with different compositions and different GI values in a meal (although there is a diet that only consumes products with low GIs – the Montignac diet).
  • The pace of eating – the quicker we eat, the more rapid is the increase in Blood glucose levels.
  • Fibre – also called a digestive tract vacuum cleaner. It significantly slows down carbohydrate metabolism.
  • Proteins and fats – a diabetic must remember that these significantly slow down the carbohydrate digestion process. Consumption of carbohydrates with high GI accompanied by fats will cause the rate of absorption of sugars from a meal to be slower.
Categories
Beauty and self-care

Correct makeup removal – effective steps for cleansed skin

Frequent forgetting about facial makeup removal or doing it in an inaccurate way is one of the most common culprits responsible for skin problems and bad skin condition. The rule is simple: if you want to have a beautiful face, you have to do makeup removal properly.

Article contents

No makeup removal: is it harmful?

Although peelings, masks or professional beauty treatments can be performed regularly, they are not as important as makeup removal. Throughout the day, the skin of the face and cleavage is exposed to external factors: temperature, dirt, dust, and also produces sebum itself. By adding makeup, it can be overloaded and lead to imperfections.

What is more, covered with a layer of all-day dirt and colour cosmetics, the complexion may have problems with breathing. The ritual of proper makeup removal and cleansing should be introduced into everyday schedule as much as possible.

Step one – eye make-up removal

Only use eye wash products specifically designed for this purpose, as the skin on the eyelids and eye area is very Sensitive and thin. If you are using waterproof or hard-to-remove cosmetics, use a two-phase liquid that will quickly remove resistant makeup due to its water and oil content. Remember to shake it before use so that the phases mix well.

After washing your hands, soak a cotton pad with a properly selected eye make-up remover. Place the pad on the eyelid and wait a few seconds for the cosmetic to dissolve the ink and shadows. Gently move the pad from the outer to the inner corner of the eye.

Do not stretch or rub the skin, as this will accelerate the formation of wrinkles. Wash off the mascara with vertical movements from top to bottom. Make sure that the corners of the eyes and lashes have been thoroughly cleansed, as remnants of makeup can cause eye irritation and brittleness and fragility of the lashes.

Step two – milk or liquid

If there is heavy make-up on your face, you should rinse it with Milk or tonic before applying gel or foam. You can do this with a cotton pad or hand – massaging the product into your skin and then washing away any excess. This will make it easier for you to remove your makeup from hard-to-reach areas such as the nose area.

Step three – peeling and cleansing gel

Peeling is an important element of makeup removal. Thanks to it we get rid of dead skin and the cosmetics are better absorbed. Use the product – depending on your needs – 2 or 3 times a week.

Otherwise, your skin may become irritated and become excessively dry. Choose a head-on cleansing gel or foam – buy the right product for your skin type or skin problems. Place it with your hands, in slightly Circular motions. When you feel your face is clean and slightly tense, rinse it thoroughly with water.

makeup removal

Step four – toning

After washing your face thoroughly, wipe your face with tonic. This is an essential preparation used to finish the makeup removal. It soothes irritations, tightens pores (sebaceous glands), restores the right skin ph (slightly acidic) and removes the remaining impurities.

In addition, it rebuilds the skin’s hydrolipidic mantle, protects against the settlement of pathogenic bacteria and fungi and prevents transepidermal water loss (TEWL). The tonic should contain herbal extracts, vitamins and minerals. Alcohol-containing tonics should be avoided as they may increase sebum production.

Categories
Beauty and self-care

Correct makeup removal – effective steps for cleansed skin

Frequent forgetting about facial makeup removal or doing it in an inaccurate way is one of the most common culprits responsible for skin problems and bad skin condition. The rule is simple: if you want to have a beautiful face, you have to do makeup removal properly.

On this page

No makeup removal: is it harmful?

Although peelings, masks or professional beauty treatments can be performed regularly, they are not as important as makeup removal. Throughout the day, the skin of the face and cleavage is exposed to external factors: temperature, dirt, dust, and also produces sebum itself. By adding makeup, it can be overloaded and lead to imperfections.

What is more, covered with a layer of all-day dirt and colour cosmetics, the complexion may have problems with breathing. The ritual of proper makeup removal and cleansing should be introduced into everyday schedule as much as possible.

Step one – eye make-up removal

Only use eye wash products specifically designed for this purpose, as the skin on the eyelids and eye area is very Sensitive and thin. If you are using waterproof or hard-to-remove cosmetics, use a two-phase liquid that will quickly remove resistant makeup due to its water and oil content. Remember to shake it before use so that the phases mix well.

After washing your hands, soak a cotton pad with a properly selected eye make-up remover. Place the pad on the eyelid and wait a few seconds for the cosmetic to dissolve the ink and shadows. Gently move the pad from the outer to the inner corner of the eye.

Do not stretch or rub the skin, as this will accelerate the formation of wrinkles. Wash off the mascara with vertical movements from top to bottom. Make sure that the corners of the eyes and lashes have been thoroughly cleansed, as remnants of makeup can cause eye Irritation and brittleness and fragility of the lashes.

Step two – milk or liquid

If there is heavy make-up on your face, you should rinse it with Milk or tonic before applying gel or foam. You can do this with a cotton pad or hand – massaging the product into your skin and then washing away any excess. This will make it easier for you to remove your makeup from hard-to-reach areas such as the nose area.

Step three – peeling and cleansing gel

Peeling is an important element of makeup removal. Thanks to it we get rid of dead skin and the cosmetics are better absorbed. Use the product – depending on your needs – 2 or 3 times a week.

Otherwise, your skin may become irritated and become excessively dry. Choose a head-on cleansing gel or foam – buy the right product for your skin type or skin problems. Place it with your hands, in slightly Circular motions. When you feel your face is clean and slightly tense, rinse it thoroughly with water.

makeup removal

Step four – toning

After washing your face thoroughly, wipe your face with tonic. This is an essential preparation used to finish the makeup removal. It soothes Irritations, tightens pores (sebaceous glands), restores the right skin ph (slightly acidic) and removes the remaining impurities.

In addition, it rebuilds the skin’s hydrolipidic mantle, protects against the settlement of pathogenic bacteria and fungi and prevents transepidermal water loss (TEWL). The tonic should contain herbal extracts, vitamins and minerals. Alcohol-containing tonics should be avoided as they may increase sebum production.

Categories
Healthy eating

Food preservatives – can we avoid them?

We are paying more attention to the labels of the products we buy. We want them to contain no Harmful artificial additives. We are particularly afraid of preservatives.

Article shortcut

What is food preservation?

Food preservatives are generally defined as additives that inhibit unwanted bacterial growth or chemical changes. You probably use food preservation on a daily basis without even knowing it. There are two categories of that: chemical and physical preservation. When you dry mushrooms or freeze meat, you use physical Method of protection.

Pickling is an example of Chemical protection, using vinegar. Modern distribution systems have resulted in the need to extend the shelf life of products. Consumer expectations about low prices, food safety and shelf life before consumption have a huge impact on the amount of chemicals intentionally added to food.

List of the most dangerous preservatives

Which preservatives require special attention because of their Harmful properties?

  • Nitrites can be identified by symbols from E-249 to E-252. In the food industry they are used, among others when pickling meats. Nitrites also prevent the production of botulinum toxin. However, it is worth knowing that they can lead to the production of nitrosamines, which are carcinogenic.
  • Sulphites in food have numbers from E-220 to E-228. Delivering them to the body with food contributes to severe headaches and the destruction of valuable vitamin B1.
  • Potassium benzoate, or E-212, consumed in excessive amounts leads to allergic reactions. It is mainly used in margarines and jams.
  • Benzoic acid, known as E-210, contributes to itchy rashes as well as irritation of the intestines and stomach mucosa. These preservatives are found, among others in soft drinks and beer.
  • Sodium benzoate, or E-211, may form carcinogenic benzene in combination with vitamin C. For this reason, it is considered extremely dangerous. How to avoid it? Look for E-211 symbol on labels of canned fruit, carbonated drinks, and vegetable preserves.
food preservatives

Natural preservatives

  • Garlic
    Fights microbes not only in the body but also in food. Adding it to meat products like sausages or dishes like sauces or soups will help keep them fresh longer.
  • Oregano and thyme
    Both spices are perfect for preserved raw meat. You can combine them with salt. This will prevent the growth of mold, fungi and bacteria.
  • Rosemary
    It contains over 20 strong antioxidants, including rosemary acid and carnosic acids, which prevent food from rotting. Recently, rosemary extract hidden under the name E-392 is used in the industry for preserving fats, meats, dietary supplements, breads, and soups.
  • Sage
    This is another spice with antioxidant and antibacterial properties. Many cultures use sage as a natural preservative for meat, sausages and cheese. Thus, if you expect a party, it is good to cover sliced ham or cheese with sage leaves to keep them 100 % fresh before your guests come.
  • Vinegar
    Acetic acid kills microbes and inhibits food spoilage. Added to your food will not only make it stay fresh longer, but also will add flavor. As an addition to dishes, balsamic and fruit vinegars are used, mainly apple- and the best vinegar is of course the Homemade one.
Categories
Diseases and conditions

The reality of a spring allergy – how to deal with it?

An allergy is a condition whose meaning comes from the Greek words: “allos” – meaning ‘different’ and “ergon” – meaning ‘action’. Allergy therefore means hypersensitivity – an overreaction of the body in contact with allergens (e.g. bacteria, viruses, chemicals, food, medicines, etc.); it is a civilization disease of the XXI century. It is impossible to Permanently and completely cure an allergy.

On this page

Spring allergy symptoms

A spring allergy, caused by an allergy to pollen from flowers, trees and grasses, has symptoms similar to those of a common cold:

  • nasal congestion,
  • sneezing,
  • runny nose,
  • cough,
  • watery eyes.
spring allergy

Who can become affected?

Until recently, pollinosis was thought to be a threat only to schoolchildren who had previously had a food allergy and were comforted that during adolescence, the symptoms gradually decreased until they completely disappeared into adulthood. However, recent studies show that Pollen allergy can be detected both before the age of three and after the age of fifty. Symptoms may become more mild or severe over time, and a reaction to new allergens and other previously absent symptoms may occur. Allergy is hereditary. If one of the parents is allergic, the probability of the child developing this condition is around 30-40 %, or even 80 % if both parents are allergic. It does not matter what type of allergy the mother or father suffered from.

A few rules

If you are allergic, you should implement several rules:

  • limit the amount of time spent outdoors during the hours when pollen intensity in the air is at its highest: between 5 and 8 in the morning and 17-19 in the evening, but you may take a walk during or just after rainfall;
  • close windows and doors, ventilate rooms at night, equip windows with lightweight, densely woven curtains that are ideal for pollen retention;
  • avoid areas where the concentration of pollen is particularly high, avoid areas where lawns are mown, hay is being cut, etc. ;
  • spend your holidays in areas with the Lowest pollen concentration: by the sea or in the mountains at least 1000m above sea level;
  • do not open car windows while driving;
  • protect yourself while walking outside by wearing glasses and a hat;
  • do not dry your laundry outside;
  • when returning from outdoors, wash your face and hands, bathe and wash your hair daily;
  • remove dried flowers, potted plants or hay mattresses from your home;
  • regularly bathe domestic animals that go outdoors: pollen is deposited on their coats, which passes around the house freely along with them;
  • take medication at specific times, in doses previously specified by a doctor.

Natural remedies

The most effective home allergy treatment is to remove pollen from the nose by rinsing it with water mixed with a pinch of salt and soda, or a saline solution. Allergy symptoms can also be relieved by using Steam vapour containing essential oils. Eucalyptus is the most effective, Roman camomile and patchouli also work well. Nettle infusion will bring relief from hay fever and help cleanse the sinuses.

Categories
Beauty and self-care

Combination skin – characteristics and combination skin care

The combination skin is particularly difficult to take care of due to the fact that some of its parts are oily while others are dry. It arises from water-fat Balance disorders. Most often in the areas of forehead, nose and chin (which is the T zone) the skin gets excessively oily and shiny, it is also common for different imperfections to appear in these areas, like blackheads, pimples, enlarged pores. The skin on the cheeks, on the other hand, tends to be excessively dry, and sometimes even gets slightly flaky. There might be an itchy sensation as well as skin Irritation and tension.

Article shortcut

How to recognize combination skin?

The combination skin is a combination of two or even three types of skin. There was a time when combination skin referred to skin that gets excessively oily around the so-called T zone.

These days, the characteristics of the combination skin are slightly more complicated. Due to being exposed to an array of potential irritating factors, years of skin care errors and negligence, it is becoming increasingly common for owners of combination skin to complain about skin irritations, certain parts of the face being overly sensitive, or even burst vessels. Usually excess oil and imperfections appear on the forehead, nose and chin, whereas the skin on the cheeks becomes Dry and sensitive. It might sometimes also have tiny vessels visible underneath.

How to see if it’s a combination skin? Just leave washed face for a few minutes without applying cream. If a dry, astringent sensation occurs around cheeks while the nose and chin and the center of the forehead start to glow, in such case we’re likely dealing with combination skin.

Daily care

How to take care of combination skin? The basic rule in the combination skin care is to normalize the excessively oily areas of the face. At the same time, the dry areas have to be moisturized, protected and regenerated. You can recognize the dry areas when you wash them with water and they become puckered, they might also get flaky. What should a daily skin care plan be like in detail?

  • Wash the skin with face cleansing foam or gel twice a day.
  • After washing, apply a tonic on the skin to restore its proper pH.
  • Moisturize the whole face with a cream – dehydrated skin is the main cause of sebum overproduction.
  • Exfoliate at least once a week so that you can peel off dead epidermis and limit development of blackheads.
characteristics of the combination skin

What to avoid?

This type of skin requires firstly a good diagnosis and secondly – extraordinary diligence in skin care. Like every other type of skin, it doesn’t take skin care errors lightly. The most common ones are:

  • Improper application of cosmetics – if the skin’s condition requires using two different types of cosmetics (for oily and dry skin), they need to be applied in the exact places where they should be used – otherwise the skin’s condition will get worse, instead of getting better.
  • Using only oily skin cosmetics – it makes the dry areas of the face too dry, which might make the skin around those parts potentially flaky.
  • Too much degreasing of the T zone – excess of desiccant cosmetics causes the skin to start producing even more sebum, and glow even stronger.
  • Using tonics containing alcohol – it disturbs the skin’s lipid balance.
  • Washing face with water and soap – the excessively oily parts of the face can deal with such treatment, but the dry parts will respond with excessive puckering and flaking.
Categories
Sport and fitness

Treating muscle soreness

Methods of treating muscle soreness will allow you to get rid of the typical pain that usually appears the day after an intense Physical activity. It is worth trying them out to relax and relieve tense muscles and forget about the pain. Find out how to get rid of muscle soreness.

On this page

What causes muscle soreness?

Muscle soreness refers to the presence of Intense pain that occurs after exercise. About 12 hours after exercise, dull muscle pain, stiffness and sensitivity to touch can occur. There is a common misconception that muscle soreness is caused by hypoxia (oxygen deprivation) and consist of lactic acid deposits in the muscles.

It is true that lactic acid is a by-product of the metabolism and is deposited in the muscles due to oxygen deficiency, but it is not the cause of the pain that occurs after intensive exercise. Lactic acid is washed out of the muscle tissue about an hour after stopping Physical activity. The real cause of lactic acid is the micro-damage of muscle fibres that were not sufficiently prepared for intensive exercise and stretching. They cause muscle pain, stiffness and sensitivity to touch. These Unpleasant muscle pains occur about 12 hours after exercise. Muscle soreness is a sign of muscle recovery.

How to prevent muscle soreness?

Nevertheless, sore muscles are in most cases a very unpleasant result of exercise. If you want to avoid them, all you need to do is train the right way. First of all, the effort should be increased gradually and you should avoid very heavy loads and intense effort at the start of a workout. Initially, workouts should be lighter, so that the body can gradually get used to the actions performed. The intensity during the following workout sessions should increase very slowly. An appropriate exercise plan is also very important.

muscle soreness

Everyone should prepare with a Warm-up – warming up the whole body improves blood circulation and oxygenation of the muscles, while better preparing them for activity. After proper exercises, always perform Stretching moves, which will relax the muscles post-exercise. Performing exercises in this order will not only prevent sore muscles, but also many other unwanted injuries.

How to treat muscle soreness? Proven methods

There are many proven methods of treating muscle soreness, such as:

  • A hot bath after Physical activity – the most effective treatment. It is important that the water is hot and the bath long enough for the muscles to warm up.
  • Rubbing St. John’s wort (or lavender or mint) oil into the sore muscle several times a day will provide cooling and soothing effects.
  • Applying heating creams, e. g. amber or mud cream.
  • Applying vinegar to the skin – it has an unpleasant smell but gives very good results.
  • Applying ice cubes on the sore muscles – the cold will relieve pain and slightly freeze the skin.
  • Applying a hot water bottle – heat will warm up the muscles, which in turn will relieve pain.
  • Massage – effective both in preventing muscle soreness as well as supporting treatment. Tea tree oil can be used during massage.