Nutrition and sport

Feeding an athlete receives a special attention and need some nutrients more than others depending on: the type of exercise (strength, endurance, or speed), the duration of the sport and its intensity. Achieving high performance not only depends on their training and genetic factors also influence adequate food. This must be individualized, balanced in nutrients (carbohydrates, fats, proteins) and varied food choices. Therefore, when planning a diet for athletes there is no general pattern as each sport has some special requirements (eg the average energy consumed by a sedentary person supposed to 60-108 kcal / hour is equivalent to 1400Kcal-2592Kcal / day. Unlike an amateur runner can consume 750Kcal / hour and a professional broker 1500 Kcal / hour).
The athlete has an energy expenditure than sedentary person, in order to maintain their weight stable and higher performance in your sport, you have to compensate for the energy expended. The athlete's usual diet should be balanced, with a contribution somewhat higher in carbohydrates, proteins, lipids, vitamins and minerals. Caloric distribution in the different nutrients varies depending on the type exercise, where:
In a sedentary person: Carbohydrates (50-55%) - Proteins (12-15%) - Fat (30%)
In endurance sports: aerobic exercises, long duration and moderate intensity (running, swimming, biking, ...). Carbohydrates (60%) - Protein (15%) - Fat (25%)
In strength and speed sports: anaerobic type exercises, muscular strength and endurance exercises (weights) and aerobic exercises with anaerobic intervals (tennis, soccer, ..). Carbohydrates (57%) - Protein (17-18%)

Snuff consumption

The harmful effects on the body, caused by the consumption of snuff products are important on many tissues, organs and systems, causing major health diseases and losses. Thus, it is estimated that snuff products are primarily responsible each year for hundreds of thousands of deaths and chronic disease in millions of people. The dead because of smoking far outweigh the deaths occurring from diseases such as AIDS or TB, by consuming any other drugs, road accidents, suicides and murders.
Thus, the main consequences of smoking are the development of:
Chronic Obstructive Pulmonary Disease: With its most important, chronic bronchitis and emphysema, lung disease are almost constant occurrence in smokers.
Cardiovascular disease: atherosclerosis is stronger in smokers, and its manifestations such as myocardial infarction, peripheral arterial disease or vascular-cerebral accidents are much more common in smokers.
Lung cancer and other cancers caused or influenced by smoking, such as cancer of the lip, oral cavity, pharynx, larynx, esophagus, pancreas, cervix, kidney and bladder.
In women who smoke during pregnancy, their children presented with higher incidence prematurity, low birth weight, stillbirth, sudden infant death and even infertility in adulthood.
In postmenopausal women, osteoporosis tends to be greatest among those who smoke, manifesting as an increased risk of hip fracture.

Goodbye acohólicas drinks!

staying sober
Why? Alcohol is high calorie (1g = 7 kcal) and spreads throughout the body before being converted by the liver into a toxic molecule. A high intake of alcohol can cause cancer (mouth, pharynx, esophagus, colon, rectum, breast, etc..) And increase the risk of overall mortality, especially stroke.

How?In moderation! It is preferable to consume alcoholic beverages rather little strong alcohol mixed with soda or dry. You have to drink slowly and let the glass between sips. Have a drink by choice and a glass of water to quench thirst. Do not exceed the equivalent of two glasses of wine or two beers 10cl 25cl or 6 cl of hard liquor per day. If you are pregnant there is no choice: do not drink.

HEALTHY LIVING PROGRAM, SPIRIT

The Healthy Living Program Component spirit which aims to "contribute to the reduction of risks and social and health consequences related to alcohol and snuff in Chile By implementing screening and brief interventions in primary health care, population of 15-44 years receiving public health sector. "currently the program runs on all municipal health establishments of Santiago.

Program can access all those interested in answering a short survey on alcohol consumption depending on the result derives other specialists Health Network to give personal attention to your needs.

A HEALTHY ENVIRONMENT FOR A HEALTHY LIFE

Keep ecológicias practices benefits the environment and helps us feel healthy and full of life. As part of the ecosystem that we care, ecological gestures also be directed towards our body serrano. To give you energy and achieve a natural balance, focus your efforts on taking care of your health and your appearance, sports and live in a healthy place.
The consumption of organic and green products is important for a natural care of our body, because manufacturing processes are environmentally friendly and do not put our health in danger. To reconcile the health of the planet and the staff is easier if we eat a balanced and natural products, free of contaminants, and that in turn enable sustainable development.
In addition, the look and care of our body is also essential for our wellbeing. A body that reflects eat organic food abroad. And, in cosmetics, we can follow the same trend, and look for creams, lotions and makeup products of organic origin, that is 100% natural, they are as effective as conventional and need not be more expensive. Obviously, all the better if it is labeled not be tested on animals or if you get the following home remedy natural beauty recipes with aloe vera, argan oil wonderful endless products almost magical nature gives us.

Healthy Life Healthy Social Relationships

Healthy social relations

Our relationships with others are the backbone of our social life and also a key factor in our welfare, essential for a healthy and fulfilling life. These relationships are varied: from our interaction with co-workers, even the private moments with your partner, not to mention family and friends. Maintaining healthy relationships help us progress in the different areas of our lives and grow as people.

Active social life

We are social animals we live with each other. So to lead a healthy and fulfilling life you must give importance to your social life. Learning to live together, interact with each other ... An active social life is the key to happiness.

industrial relations

To have a healthy and positive working relationships have to take care of our relationship with coworkers. Your coworkers are not friends, but they are professionals you can learn a lot, so you should take care your relationship.

family relationships

The family we are born and our relationship with the family determines our way of being. It is important to have positive relationships with our family, being a first grade or not. Respect your closest is essential to have a full and healthy life

Healthy Dating Relationships

A stable relationship involves a commitment of the two members that form. To have a healthy relationship you need to know to communicate, change the long-term chip and willing to meet the other person.

Sleep well and be sexier, smarter and healthier

Some people think that the need for sleep is a sign of weakness. Are women especially those supporting this new position, "male". But while you sleep, an army of molecular agents and restarts fits all systems of your body until you regain an optimal level of performance. The brain processes what you just learned and organizes and stores memories, while the developing immune system natural killer cells to fight infectious countless elements, growth hormones are produced to repair damaged tissue (in adults), build new tissue (in children) and block the corrosive effects of stress.

When you sleep well, your body is at its best. When you sleep well, you feel groggy and none of your systems operating at maximum, not concentrated nor makes good decisions, can not remember where you parked your car and feel like making love. The resulting chemical failure increases the risk of heart attack, stroke, diabetes or obesity. Experts offer some foolproof strategies sleeping really well.

The time of day

Wake up at the same time. A good night's sleep starts, in fact, in the morning. When you open your eyes, the light travels through the optic nerve to the brain's biological clock, stimulating the production of hormones that regulate everything from how to think up how you feel. "Sunlight activates the brain," says Dr. Prisca L. Yan-Go, medical director of the Sleep Disorders Center at UCLA. And activate at the same time each morning taught that should sleep at midnight and at noon have to be awake.

If you get up every day at a different time, your biological clock loses sync and feel groggy and hungover for a long time. Buy an alarm clock, click here to see the digital clock radio AM-FM - COBY.

Treat yourself to one hour before bedtime. The need to relax and make the transition from the person that does it all which can sleep. Unfortunately, most women do not even give a second. According to a 2007 survey conducted by the American Foundation of Sleep bedtime 60 percent of women dealing with domestic chores.

You are first. Women are not used to putting their needs to those of others, but they should, because sleep is essential to being happy and healthy. If the dog snoring wake up, throw the room, if they are of your partner, to make a treatment. If he refuses to cooperate, throw him too