Ten keys to improve digestion

To achieve good health is necessary to feed in a balanced manner and exercise. This time we'll give you ten keys to improve digestion.

Ten keys to improve digestion
And chew slowly, taking us all the time we needed to eat. When food is properly chewed we get facilitate the action of gastric juices over them. Chewing well we will prevent heartburn, gas formation and indigestion.
Taking a little salt get lower water retention and will not feel so swollen.
Consume about 50 grams of fiber for bowel activity is regulated and avoid constipation. It is sufficient to eat cereal flours, fruits and vegetables with some regularity.
Eating fermented milk such as  yogurt, etc. Especially because the microorganisms that have allowed regenerate and maintain the intestinal flora.
Five meals a day. Every three or four hours seek to feed. That way we will make the stomach does not remain empty for a long time and also there will be an extreme appetite when we sit at the table. When we make a very filling meal we are not just helping the stomach with digestion. At dinner no excesses are advised.
Decrease consumption of soft drinks, especially sugary sodas. In addition to facilitating the presence of gases, also get a lot like a big meal effect.
At the end of the meal we recommend taking an infusion of chamomile, lemon verbena, lemon balm or any other plant which facilitates digestion. Plus you get away with gas when you add fennel or anise.
For costing you digest fats, you can opt for a plant such as leaf artichoke, which acts on the liver to the formation of bile and gallbladder for at the time of digestion segrege bile.
Ending constipation: The most natural way is through the consumption of fiber, you'll find especially fruits and vegetables. When constipation is chronic you have the ability to consume fiber plants such as flax seed or psyllium.
A periodic cleansing: occasionally comes in handy to debug, especially after a period of excess. There are many products made from combinations of plants, such as artichoke, dandelion or milk thistle.

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10 keys to start a healthy life

To have a life as healthy as possible should focus primarily on three pillars, which are food, rest and physical activity. If you intend to change your habits, we will help you by giving you 10 key to start having a life as healthy as possible.

10 keys to start a healthy life
Amending shopping list: From now on you can not miss basket of fruits, vegetables, fish and white meats, forgetting for example sweets and soft drinks.
Learning to cook: When cooking do not know it's likely to end up making something precooked or call a pizzeria. You have to master various cooking techniques, such as cooking baked, steamed, grilled or foil.
Drinking water and reducing alcohol and soft drinks: We will be gained if we can drink a couple of liters of water a day and leave sugary drinks and alcoholic for specific days.
Fruits and vegetables daily: Vegetables are essential to get the nutrients needed to ensure proper functioning.
Exercising every day: Try to exercise at least three days a week and looking for a sport that motivates you. With three hours a week will be enough. If you do not have time you can always do a little trot to go to work or do some exercises at home. Everything counts.
Ending physical inactivity: There are small gestures of everyday life that will help us achieve a healthier life. We climb the stairs walk instead of taking the elevator or go to work by bike instead of taking the car.
Reduce stress levels: It is very easy for us to end up overwhelming the problems of work and daily life. All you get is a chronic tiredness and be unhappy.
Improve sleep habits: You have to sleep every day between 7 and 8 hours, in an environment of adequate rest and a good mattress.
Reduce consumption of sugar and salt: It is important that when buying certain products revise the label and the contents of both. Too much sugar leads to obesity.
More fiber in your diet: We help regulate intestinal transit, while achieving greater satiety. You'll find fiber in vegetables, fruits and vegetables.

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What shoes you need to practice running

It is the first big question of runner neophyte What shoes should I buy? In the end the answer is often poor for excess, slippers too good to be left unused, or by default, very basic shoes that cause joint pain appear. We give you the keys to learning how to choose the shoes you need to practice running.
What shoes you need to practice running

If the change of year you've decided to get serious with the sport and have chosen the running, you should know that you've made a good choice: the sport is increasingly popular and we know how beneficial it is for physical and mental health of those They practice it. However, there are still things that raise questions, especially among newcomers, such as the choice of material and more specifically the choice of shoes.


Here the first thing we have to say is simple: if you're going to do it with practice running a shoe designed to practice running. We tend to fall into the temptation of trying to take advantage of material that we have house and in this case we think go running with these great sneakers we bought last year might be a good idea. Well, if those shoes are not designed for this sport and more specifically, if not well suited to our needs during the race, the idea is not only good, it's really bad and can be harmful to health medium term and to maintain the idea of ​​running the short term.
The first advice would be to go to a specialist to find a specialized shop. Note that, unlike other sports, the basic investment to practice this rests precisely on the shoes, so take it easy and start searching for the one that best suits you.

Then they will also come into play other very important elements. The first one is how going to run, that is how far'll go weekly. Of course, not be the same more or less sporadic practice a consistent routine in which the type of shoe usually tends to presenting a drop high, while in the first case the drop is reduced, which also applies to shorter distances or greater speed.
Another very important factor is weight. The weight will also influence the choice of the drop as a broker with more weight should try to reduce the pressure in each step. In any case, as you know that precisely this sport fighting weight, we must also bear in mind that as we walk down weight kilometers, something which is also reflected in the life of the shoe.
Last but not least, we need to consider the land on which we will run. Obviously, it is not the same run to run on asphalt ground for example and this will influence the choice of the shoe.
Well advised by a professional and all these light elements and we will be able to access the shoe that best suits our feet when going to enjoy running.

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How to control breathing during exercise

Control breathing during exercise will allow us tired least one side and make the most of the activity we conduct on the other. We explain how.

How to Control During breathing exercise

Breathing is a mechanical act, we have to keep our constant attention on the act of breathing. However, when we practice exercise, especially aerobic exercise is very important not only to consider the breath, learn to control it.




We know that the practice of aerobic exercise is the most common when it comes to sports in general and particularly when it comes to burning calories and maintain a good form. When we practice this type of exercise breathing becomes more important than ever as good control of it will allow us to improve the resistance levels and perform better in sports.
It is easy to understand the reason for this importance, we get oxygen through breathing is essential to obtain the necessary energy that allows us to face the physical effort. Breathing wrong during an aerobic practice makes this poor, who get tired more and less benefit we get out of it at all levels.
Therefore, the best way to start controlling your breath when the sport is aware of how we breathe. Not everyone has the same type of breathing, although mechanical effectively the same for everyone. But it is precisely this contact, in the knowledge of our way of breathing, where lies the key to control breathing engine.
When we practice sport have an innate tendency to focus our attention on the mechanical section of the sport itself, however, it is advisable to learn greatly expand our own breathing, so we need to focus our interest in the way we breathe while practicing sport . This will allow us to go by pacing breathing properly depending on the intensity of the sport, something basic and elemental aerobic exercise.
The theory says that a good model of controlled breathing is one that maximizes the inspiration to fill the lungs and expels carbon dioxide in a controlled manner in at least two expiration. Obviously, there must always be so, in fact as we go graduating breathing intensity and personal routines that will arise while they are positive should be welcomed.
It is important, finally, keep the airway in the best possible condition before sports. Jogging with a stuffy nose can be a serious problem for our routine that day, so we must remedy, either by example through mist or media such as the famous strips or devices that increase the inflow of air through the nostrils.

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