Wednesday, April 12, 2017

8 Surprising Health Benefits of Love

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Being in love our body becomes a showcase in which the chemical changes that occur internally are shown. Falling in love can be very beneficial for our health.

How beautiful you are! You are radiant! What a young man I see! 
Sometimes the cause of these visible changes to others is love. Love is one of the five basic emotions present in all human beings and has an apparent survival function. 
Thanks to love we create our bonds of affection from birth, necessary for healthy emotional growth, and also thanks to love, we choose our partner to form our own family. As with all emotions, love is also located in the body and not only in the heart as we usually imagine. 

8 benefits of love for health
Being in love our body becomes a showcase in which are shown the chemical changes that occur internally. Some of these changes are greater release of endorphins, Reduction in cortisol levels, increased production of dopamine, oxytocin, and norepinephrine increased estrogen levels and melatonin release. 

Let us see one by one how these changes benefit our health.

1. Improve our defenses

As more release of endorphins occurs, the feeling of happiness increases, as they are the substances known as the best natural antidepressants, allowing us to enjoy life more. Also, endorphins improve the functioning of the immune system, so love also grows our defenses against diseases.

2. Lowers stress levels

The cortisol is the hormone that is released in response to stress and leads to increased blood pressure. Falling in love reduces this hormone, which reduces the adverse effects of chronic stress in our body, in a natural and pleasant.

3. Reduces the risk of cardiovascular diseases

Thanks to love also increase the production of dopamine, oxytocin, and norepinephrine which helps lessen the possibility of heart disease, love is good for the heart! Also, these substances are responsible for everything that looks good and cause the feelings of happiness and pleasure for the small things of life to explode.

4. Rejuvenates our skin

By increasing estrogen levels, our skin improves, and this causes us to see each other and look younger.

5. Give us vitality

Also, the release of melatonin produced by feeling love improves self-esteem and gives us a feeling of vitality difficult to feel if there is no love in our life.

6. It makes us look better

Thanks to the increase of estrogens during the stage of infatuation we experience notorious physical changes such as beautification of the skin, hair, and nails.

7. Increase our self-esteem

Loving and being loved helps us to find meaning in our lives, and to feel important, secure and with a sense of personal worth and self- esteem that are basic to psychological and integral health.

8. It gives us more health (and in all phases of falling in love)

Thus, we can say, from a scientific basis, that love benefits health not only in the first moments of falling in love but also when we feel more stability and calmer with our partner for many years.
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How to tell if you're losing too much hair and what to do

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How do I know if I have too much hair? One of the things that we care about women is that we have hair, not in vain there are so many cosmetic products to avoid it.

Fortunately, we are the least affected by hair loss, only 20% of patients diagnosed with alopecia are women, however, that 20% suffer from this frustrating and depressing loss situation.

How to tell if you're losing too much hair and what to do
According to a survey, people experience a negative feeling against hair loss. This study also showed that the average age in Europe in which hair begins to fall progressively is at age 27 and is attributed mainly to two factors: heredity and stress.

Dr. Manuel Camacho commented that in addition to these factors there are others such as poor diet, lack of care, sun exposure, dyes, excessive heat use, etc. Causes are common knowledge for all but how do you know that this condition has already become a problem? How many are too many hairs lost?

Hair is a living part of our body and dermatologists are responsible for treating it. The hair goes through 3 phases: growth, latency (lasting from 5 to 6 years) and rest. Every time a hair falls, a new one should come out of the same follicle. Then humans change their hair in an average of 8 to 10 years.

During all this time it is normal for many hairs to fall, on average, we lose 80 to 100 hairs each day without representing a problem of alopecia. 80 strands in a universe of 100 thousand are nothing.

To find out if we have a problem of hair loss, Dr. Camacho introduced us the excellent technique of the milestone: Take a lock of hair with your index finger and thumb, a large tuft, as if they were to pull the hair to a companion of Elementary School. Give a soft but firm pull, it should not be the pain, but it should be felt. If on the pull detached more than 4 hairs have a fall problem. If less than 4 are released, we are fine.

Special cares

Girls, in men baldness, is irreversible so we can change some habits to take care of our hair and prevent it from falling.

A great tip that Dr. Camacho gave us is to use natural products in our hair, as natural as possible. How to know if it is natural? The less color and smell the purer the product is. The cosmetic industry has many formulas that work perfectly to avoid the fall, just look for the shampoo and conditioner that fewer chemicals contain in your formula.

Another sure tip: Avoid using heat as much as possible. And, if we have to use it, do it properly: tumble dryer 10 centimeters away and iron it as little as possible.

If we are going to subject our hair to a very aggressive treatment, we should let it rest between one and another. That is, if we paint it, fill it or iron it permanently, we must give it an opportunity to recover as we would with any other part of our body.

Now, Dr. Camacho assures that nothing happens if we wash it daily and that the use of hot water (at a reasonable temperature, other than a bath for chickens) does not affect the subject of the fall. In fact, recommends that if we have greasy hair, we wash it every day to help cleanse the fat it produces.

What to do when it is already a problem?

If the hair pulled lots of hair and you feel that you leave half the mane on the pillow and brush, there are pharmaceutical options to help in your treatment.

Axis is an over-the-counter product in pharmacies that reduces hair loss by 75%. It can be used by both men and women and is itself a medicine.

It is a hair lotion that should be utilized daily and reports results from the first month of use without side effects. They find it in the leading pharmacies in the country, on the shelf of dermatological treatments.

This was a guest article written by Jacqueline from the OLB.
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Talking to yourself: A sign of sanity and good mental health

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Is it normal to talk to yourself out loud when living alone? If you are speaking with yourself then it's ok, and you are more creative than any other who don't do this. In fact I, myself talk to myself many times a day and I'm not insane.

Talking to yourself: A sign of sanity and good mental health
When we are little, we tend to think aloud, or to express each of our thoughts orally. This is known as "private speech" and is an essential practice for our early development. As we grow and mature, the process of thought is detached from speech and internalized.

Why do we speak alone as adults?

According to well-known teacher and researcher in the field of child development, Laura E. Berk, the need to talk aloud to oneself never disappears. In fact, private speech can re-emerge in those moments of life in which we have to deal with activities that are very demanding or unfamiliar. At the intellectual level, this represents a very useful resource for acquiring new skills and overcoming challenges.
Speak to yourself out loud? Does not that mean you're missing a screw? What are you going crazy for? Not at all. This practice can even be beneficial if you know how to do it.
Talking to yourself out loud not only relieves the feeling of loneliness but also makes you smarter. 
Smarter? How? Very simple: it helps you to clarify your thoughts, to make decisions or to reaffirm those you have already taken. But keep in mind only one detail: talking to yourself will only benefit you if you speak with respect.

Unfortunately, some people reproach themselves and treat themselves poorly. They say things like, "You should have realized it before that, " "What a fool you were," or "You should have done this or that. " To talk to you in this way is worse than total silence. So if this is your style, make an effort to stop talking to you like that immediately. You must speak to him as if you were his best friend, for you are.

Here are four ways to talk about yourself that will help you feel much better:

1. Thinking About Your High Voice Options

This is useful, especially if you are having difficulty making a decision when you are at a crossroads and find it difficult to choose. If you can listen to what you think, put your ideas in order quickly, you can see more clearly the possible alternatives, and you can make the decision that makes you feel better.

2. Motivate

It's a good way to encourage you to do things you may not really want to do, but that is necessary. You can say, for example, "Good morning my dear, how about today if we take advantage of the day to sort the house?" Or "Hello, great, today you have to call the accountant and catch up with the paperwork before Mullen ."

3. Congratulate yourself

Why expect compliments from others? If you deserve them, you can always give yourself compliments. Also, most people have no idea about your small achievements, such as when you walked past the bakery without buying anything, because you have decided to lose weight, or when you finally finished the task that you wanted to end so long. Does not that deserve a "Good Job!" Of course, children listen to this sort of thing all the time, and adults almost never do. Let's fix that now!

4. Set Objectives

Suppose you are trying to plan your vacation. Setting a goal and making a plan (where to go, when to go, etc.) can be a great help. Of course, you could only make a list of those things, but saying it out loud can help you focus your attention, reinforce the message, control your emotions, and eliminate distractions. Professional athletes do it all the time, they say things like "keep your head down, stare at the ball, breathe deeply." If it works for them, why should it not work for you, too?

Whether you live alone or live with other people, you will always be a company to yourself, so do not let go; Talk to you respectfully. And tranquil @, that is not a sign of insanity.

Clarification: On certain occasions, speaking alone could effectively be showing signs of mental illness (along with other indicators), but in such cases, the subject usually also hear voices that he or she answers. In other words, the person usually does not dialogue with himself but does so with an unrealistic interlocutor. Also, these messages are usually incomprehensible or have little logic.
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Monday, April 10, 2017

12 Best Spices to Lose Weight Fast

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Want to lose weight? Do you want to look more beautiful and sexy? A flat stomach is essential for the sexy body shape. Discover the best spices to lose weight and include them in your diet as soon as possible!

To lose weight and start to look a hotter body you have more options than to exercise and follow a strict diet, in fact, losing weight may be easier than you imagine! 

The only thing you need to do to achieve this is to add some key elements in your diet.

12 Best Spices to Lose Weight Fast
Give your body a little help to lose weight by using these ingredients in your kitchen as much as you can. We tell you what the best spices to lose weight do not hesitate to try them are!


This is definitely one of the best spices to lose weight because when you test this ingredient the metabolism of your body increases and burns more calories!
Our recommendation? Consume it in rice, it will give a yellow touch more attractive and very original to this plate.


This is another of the best spices to lose weight, as it helps regulate your healthy sugar levels and prevents them from giving you sudden cravings. We suggest adding cinnamon to drinks, like horchata water, you can also consume it in your yogurt and fruit.

Cayenne pepper

This exotic type of pepper is also one of the best spices to lose weight. The reason? It increases your body temperature, speeds up your metabolism and causes you to lose weight quickly, especially when you exercise. 

Another tip? Add a little of this spice to your soup or your favorite dressing.
How much exercise should I do to lose weight?


Did you eat a lot of carbohydrates? We have good news for you! The ginger can reduce blood sugar , so I take it as a tea the next day that you abused with dessert or some sugary drinks it 'll be perfect for you detox!


Although many women avoid it, garlic is one of the best spices to lose weight. This ingredient will not only help you lose weight it will also strengthen your immune system!

Ideally, you should consume it naturally or in powder, you will notice excellent results in a short time!

7 foods that flatten your stomach

Want to lose weight? Do you want to look more beautiful and sexy? A flat stomach is essential for the sexy body shape. Discover the foods that can detoxify your body and flatten your belly without exercise. Include them in your diet! So let's jump and learn "foods to eat to lose weight in the stomach."


Fruits that feature intense colors such as red beans have large amounts of vitamin C and antioxidants that eliminate inflammation. They are also a source of natural fiber and have even diuretic functions.


Yogurt helps maintain healthy calcium levels and eliminate fat accumulation in the abdomen. Also, a glass of yogurt counts on probiotics that contribute to removing the bacteria of the intestine.


It has large doses of fiber, protein and even vitamin B, which helps maintain healthy sugar levels and have a flat abdomen. It also lowers your appetite and gives your body the energy it needs to perform the day's activities.


The protein it contains (especially the bright) helps you stay satisfied for longer without inflammation. Include them in your breakfast! You will be less hungry during the day.


They have good fats that help to cleanse your stomach and achieve a flat abdomen. But do not abuse! Try to consume one-half a day.


Apples have significant amounts of fiber, which improves your digestion 100%. It is a very healthy snack that will help you to have a flat abdomen. Eat at least one a day!


Accompanying your meals with olive oil helps healthy monounsaturated fats to eliminate the "bad" fat that builds up in your waistline. Also, it has anti-inflammatory effects and improves your cardiovascular health.
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Saturday, April 8, 2017

The 3 Stages Of Love, According To Science

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Love is a complex emotion, behind which lie a multitude of chemical and neuronal reactions. How long does it last? What stages do you have? What do the experts recommend? We will know that, and much more, in reviewing what science has to say about love.

Couple love is a multifaceted emotion, which many times, although it does not seem to be, is associated with physiological changes within us. So, before I start with the content of this article, I want to clarify that it is not a question of the different chemical mechanisms mentioned "being" or "causing" the love or emotion that we feel but are closely associated To that, that is, there is a close correlation. 
One may cause the other or vice versa, but that is already the subject of another article. The important thing is not to "mechanize" something that transcends vastly the mechanistic. Now, let's get down to business!

The 3 Stages Of Love, According To Science
The stages of love and its duration

The anthropologist  Helen Fisher argues that love has three major stages: lust, attraction, and union, sometimes followed by a fourth stage, of disunity, which would lead to the breakdown of the couple.

Why We Fall in Love: The Science of Love

1.  Lust 

In a first stage, you feel a strong sexual impulse, which in general is sublimated as a need to look for another person, not to be alone, to have a company. You are "on the market," "available" or whatever you want to call. Once we find someone who corresponds to us, this stage lasts a few hours as a phase of sexual excitement evident, and as a phase of a relationship, it lasts at most a few months  (maybe there comes that a saying that says: Eternal love lasts six months").
  1. At this stage, the level of some neurotransmitters rises (in particular dopamine and noradrenaline) and the standard of serotonin declines. It turns out that serotonin is a mood stabilizer and in addition to this is added the decrease in activity in the frontal lobe of the brain, which is related to logical reasoning. Maybe that's why love is said to be blind (and deaf!)
  2. Being at this stage. Also, several physiological mechanisms are activated when finding a desirable or attractive person. It's like an invisible alert in our body, and a series of rapid processes occur: the heart beats more intensely, blood red blood cells rise, blood pressure increases, and fats and sugars that increase muscle capacity are released. That is, more or less this: (Woody Allen has a slightly different perspective on the same thing).
Also, it increases the production of adrenaline, testosterone, estrogen and progesterone. This produces not only an increase in sexual desire but also alterations in mood, which basically consist of a feeling of well-being, high optimism, and proclivity to daydream. 

However, when the hypothalamus has some problem, this can be expressed through anxiety, obsession and irrational behavior (i.e., the or the ex of many of our readers). All this is an advance of the next phase.
Also read: 7 Amazing Things That Only Happen When You're Single

2.  Romantic Attraction or Love

As time goes by, other brain areas begin to be activated gradually, overlapping those active during the previous period. In the last stage, the impulse was not limited to a single person, but as time passes, we begin to look at only one.

Because as a species, we are primarily monogamous. In 99.5% of 853 cultures studied by anthropologists, women marry only one man (monandric). And although in 44% of these cultures polygyny is allowed, that is, the marriage of a man with many women, only 10% of those cases, a person makes that possibility efficient (that is, approximately 4% of The total cases). Even in societies where it is very common, only 25% of men actually have several wives. In practice, monogamy is the predominant mode among humans. Another muumuu different thing is that there are those who never leave the stage of sexual attraction and walk "trying" here and there.

Well, at this juncture of romantic love, the classic sensation of "love drunkenness" arises, where one walks "like a fool" on the other. That is, a fixed thought develops in the other person. This occurs because the so-called "love circuit" is activated in the brain, which includes the reward system. And the pleasure center of the brain, and this, in turn, corresponds to the older parts of the brain, which have to do With survival behaviors: feeding, ingesting fluids, reproducing, being protected. Therefore, during romantic love, being with the couple feels like a deep vital need.

From a biochemical point of view, what happens is that when falling in love, the brain is flooded with a neurotransmitter called phenylethylamine (and it is also in chocolate). This substance causes the generation of dopamine in our brain, whose effect is that attention is fixed on a single object, in this case, in our partner. Also, it causes lack of sleep, decreased appetite, dilated pupils, euphoria and other symptoms commonly associated with feeling in love. Also, levels of noradrenaline, which has a very similar effect to dopamine, are kept high, and serotonin is still small, which means that we enter into repetitive thought cycles, reinforcing this obsession with the other person.

However, according to several studies, this lasts only for one to three years. If you are not able to evolve to the next stage, usually the couple ends up separating. That is why statistically, most divorces occur around the fourth year of marriage. So much eye!

Also, there is a much greater chance that this will occur between the ages of 25 and 29. In fact, about 75% of divorces are carried out by persons under 40 years old. And the more children the couple has, the harder it is for divorce to happen. In fact, about 40% of divorces are among couples without children. But do not be discouraged by that! After all, 80% of those who divorce, remarry! (Almost always with other people!)

3.  Marriage or mature love

However, if the couple manages to overcome that stage, it reaches the beautiful phase of union or mature love. Here dopamine levels start to decline, so that "obsession" is relaxed, and the affected brain areas begin to change. The reward areas of the brain are no longer activated, but those related to safety and calm.

The neurotransmitters that begin to predominate are oxytocin and vasopressin, which are related and have very similar effects. Of these, oxytocin is the best known, since it is associated with feelings of trust,  generosity, and empathy, which is the same produced during childbirth and is related to the immense bond between mother and child. 
Another time this substance is produced is in orgasm. And that is one of the reasons why many times, anorgasmia (or lack of orgasm), can lead to a relationship become denatured and lose strength. 

And although women secrete more oxytocin than vasopressin, and men quite the opposite, the effects in practice are similar: There is a deeper appreciation of the other. There is a union with the other from an emotional point of view, and the agitation of the beginning leads to a calm and profound peace, where the other becomes a point of support and rest. Predatory attachment, tenderness, deep affection. 
It also releases endorphins, which produces a feeling of quiet satisfaction, safety, and well-being. Love then reaches another level. Security and welfare. Love then reaches another level. Safety and wellness. Love then reaches another level.

This stage lasts at least ten years, and then what happens sometimes is that the cycle is restarted. Ideally, it is to restart it with our partner.

However, if this union has not occurred, this emotional crystallization, by the time the levels of substances that cause infatuation begin to fall, then the couple may find themselves in great difficulty. 
As the libido collapses, as well as the obsession with the other, you will not have where to support the relationship, which can become empty and routine, meaningless. This leads to the fourth period that often extends long, and which consists of a definite cooling of the relationship because the couple no longer has a deep motivation that makes it proceed. But this is entirely avoidable!
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Why Do People Fall In Love?

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Falling in love is a phase in the lives of people that produces pleasure and satisfaction and where our body is willing to undergo changes in moments of excitement, with the mere fact of seeing the person who moves the floor. But why does this happen? Science explains it to us.

Maybe when you have fallen in love you feel that your heart is accelerating, you sweat more than normal and do not coordinate your thoughts many times with your actions. This is because your body is secreting more hormones than normal that make all these chemical changes come on almost immediately. Falling in love is divided into several stages, and each brings a different biochemical process to the other.

Why Do People Fall In Love?
Everything begins in the cerebral cortex when we see the person that attracts us, this causes areas of the brain linked to the stimuli, converting them into feelings of euphoria linked to a sense that is related to the affection and attachment, called love. Although according to scientific research we are attracted to people with physical traits similar to ours, odors and blood type significantly influence the process of falling in love. Yes, even if you do not believe it the body is able to detect using smell until the blood type of the person you are going to relate to.

Moment of attraction: Before we look at the man we want to be our partner, the brain determines what will make us fall in love with that person and not another. Although they say that everything enters the eyes, in the case of women the ear is the first sense that is activated when we like a man, happened to this smell plays a key role in love. We all have in our body some hormones called pheromones (they have no odor) that are secreted when there is an attraction with another person, you enter immediately by our nose, go up to the brain and deposit in the anterior hypothalamus, and it is there in Where the attraction process takes place.

Stage of infatuation: When the brain detects the person that attracts us, parts of it are activated releasing adrenaline, oxytocin and dopamine, neurotransmitter substances that are associated with pleasurable moments. These make our heart flung with that of the other person in about a fifth of a second. We think all the time in the man we like, the pain thanks to these natural drugs fades and our whole world begins to revolve around him. The serotonin that is considered the hormone that makes us have self-control is reduced making our ducts almost obsessive towards the other person.

Love: When we pass from the stage of falling in love, the stage of absolute love arrives, this means that we have achieved the goal of having a stable relationship with the person who attracted us from the beginning. Phenylethylamine, a natural amphetamine that secretes our body, is activated when we are in the full moment of falling in love. This substance is what it does is to stimulate the sexual desire and to give to the brain pleasure and satisfaction. That is why when we thoroughly love our partner the excitement to just give a kiss, makes our hormones explode and we want to have sex to him day and night.

Full love: This stage is perhaps the most beautiful of all the chemical process that our body suffers when we fall in love. After having a good time with our partner, dopamine begins to reduce, and the relationship goes from a particular attraction to an intellective. It is here that we stop saying "I want you" to say with complete confidence "I love you." This causes the brain to release more oxytocin, causing us to attach affectionately to our partner, increasing the bond of love and making it extend for several years.

That cupid you arrow according to mythology may not be true, but what if it happens is that the brain is prepared since we are small to generate mental maps, which determine what will make us fall in love. Before we look at the man we like, the brain takes sensory data from our emotional experiences to our family, friends, and random acts that will forge our tender feelings and make us find the partner we think we deserve.

So if you've already gone through several relationships and you think you're not going to locate the love of your life, do not worry your brain knows which one is right. I encourage that sooner or later their hearts will be united!

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10 Uses of lip balm you probably don't know

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Balm lip is most commonly used to give shine to the lips, as well as add moisture, preventing them from chapping. However, many alternative uses will amaze anyone. Here we show you some of them. don't know

Prevents blistering

Have you bought a new pair of shoes but you damage the skin of your heels? Do not worry, apply a little lip balm over that area and go for a walk without pain.

If you got stuck in a ring...

Whether a ring has been jammed or your fingers have swollen, apply lip balm all over the surface, and you will see that it will come out easier than using soap.

Fill scrapes on objects and give them shine

If your shoes have small scratches, attach a little lip balm and see how they improve. You can also apply it on furniture surfaces, belts, and bags.

Good against minor injuries and insect bites

Due to its soothing and moisturizing properties, lip balm quickly removes various irritations, speeds up the process of rebuilding the cells and reduces itching. It also improves small scratches and redness on the skin.

Say goodbye to frizz in your hair

Lip balm helps combat frizz and stagnation in your hair, even on damp days. So, put a little lip balm on your brush and stand avoiding touching the roots, this way you will prevent them from looking dull. Also, if you apply it over your eyebrows, they will work as wax looking more orderly.

Relieves nasal irritation

If you have a cold, you will probably feel burning around your nose from wearing tissues. Apply lip balm to the irritated surface. But ** CARE **, do not use a lotion with menthol since it can cause itching.

Emergency sail

If you insert a wooden stick or match (match), or simply a string, your balm can become a candle of urgency.
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How Contagious is Bronchitis?

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Bronchitis begins with a cough that develops into a persistent and moist cough with a large amount of mucus and may present with a headache, fever, wheezing, body aches and fatigue. The two types of bronchitis are chronic and acute. Chronic bronchitis is not contagious, while acute bronchitis is. The most important factor in determining whether or not it is contagious is its cause.

How Contagious is Bronchitis?
Acute bronchitis

Acute bronchitis develops from a severe chest or flu. This type can be contagious if it is of viral or bacterial origin.

Chronic bronchitis

Chronic bronchitis is caused by environmental factors, such as smoking or indirectly inhaling tobacco smoke, pollutants, chemicals, and pollens. This type of bronchitis is not contagious.

Period of contagion

If acute bronchitis is caused by a viral or bacterial infection, it is contagious for all the time that symptoms are present.


In both types of bronchitis, antibiotics will help only if the source is bacterial. However, antibiotics may be indicated for individuals with chronic lung problems, such as asthma.

Home Treatment

Bronchitis can be treated at home, provided it is not of bacterial origin, with rest, drinking plenty of liquid and taking aspirin or acetaminophen for headaches and body aches.

When to see a doctor

If symptoms include a chest cold that persists for more than two weeks, coughing up blood, fever of more than 102 degrees Celsius, difficulty breathing or wheezing, you should see a doctor. You should tell the doctor about the frequency of a cough and describe the type of mucus produced.

How long does bronchitis last?

Bronchitis is an inflammation of the bronchi and lungs. It can be caused by a virus, by contaminants or bacteria and can be watery or chronic. Symptoms for Both types include type it is and other factors.A cough dry with mucus, shortness of breath, the pressure in the chest, wheezing and possibly fever. How long does bronchitis last?

Acute bronchitis

Acute bronchitis usually lasts a couple of weeks to a couple of months. Even after it disappears, you can continue to have a cough due to irritation of the airways.

Chronic bronchitis

Chronic bronchitis is diagnosed when it lasts 3 months or more. It can continue indefinitely or frequently return for years.

Aggravating agents

Smoking is a common cause of bronchitis. Continuing to smoke or even being a passive smoker can make the situation worse or symptoms last longer. Reactions to chemicals and dust can exacerbate the symptoms of bronchitis.


Bronchitis can lead to pneumonia, particularly in older individuals. Anyone who has this disease or their symptoms for an extended period of time should consult a doctor to rule out asthma or other complications.


Long-term bronchitis that includes fever may indicate a bacterial infection. Antibiotics may be prescribed to shorten the duration of illness and relieve symptoms more quickly.
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How Long is Bronchitis Contagious?

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Bronchitis is a respiratory disease characterized by inflammation of the bronchi or branches of the trachea due to viruses or bacteria. It is a type of chronic obstructive pulmonary disease (COPD) and can affect people of any age.

How Long is Bronchitis Contagious?
Is bronchitis contagious? 

The answer to this question can be yes and no! Only the type of bronchitis caused due to viral or bacterial infection is contagious. Some cases of acute bronchitis are contagious, not chronic. Therefore, it is essential to find out the cause to determine whether or not it is contagious. Acute bronchitis is a disease that is in the air, and therefore, can spread if an average person comes in contact with the body fluids of the infected person. In contrast, chronic bronchitis is usually caused by smoking and other reasons and therefore is not contagious.

What is the period of contagion of bronchitis? 

Bronchitis is considered contagious while symptoms are observed. It is essential to have immediate treatment if you notice any symptoms. Although mucus clears up and symptoms are reduced by taking antibiotics, bronchitis can be contagious until all symptoms disappear altogether. However, as maximum cases are caused due to viral infection, antibiotic treatment is not always used.

Is bronchitis contagious in children? 

Children and the elderly may be more susceptible to acute bronchitis than people belonging to other age groups. You should also remember that bronchitis in children is very common, and therefore, parents should be very careful and consult the doctor if symptoms are observed.

These were the most frequently asked questions about bronchitis. Here is more detailed information about the disease.


As the internal membranes of the bronchi are infected or inflamed, there is an excess of secretion of mucus, which can even lead to obstruction of the ducts. Acute bronchitis is caused by viruses and bacteria. 90% of severe cases are caused due to viral infection. Influenza virus, rhinovirus and respiratory syncytial virus (RSV) are the viruses that cause bronchitis. Whereas, bacterial bronchitis is caused due to  Streptococcus pneumonia (pneumococcus), Mycoplasma, etc.

On the other hand, chronic bronchitis can develop after prolonged inflammation or infection of the airways or bronchi. On the other hand, factors such as smoking, constant exposure to industrial pollutants, and cold air can cause chronic bronchitis. It should be remembered that secondhand smoke (also known as passive smoking) is also one of the leading causes of chronic bronchitis.


One of the most significant and outstanding signs of bronchitis is an expectorant cough that produces the excess of thick, yellowish phlegm. Other symptoms include:

  • Sore throat
  • Slight fever
  • Difficulty breathing
  • Wheezing
  • Headache
  • A cough followed by chest pain
  • Shaking chills
  • Fatigue


If you notice any of the above symptoms frequently, you should consult your doctor immediately. A chest X-ray is useful in the diagnosis of bronchitis. Treatment varies depending on the cause of the disease. The doctor will prescribe antibiotics, since taking antibiotics is the most efficient way to treat bacterial bronchitis. Similarly, being in complete rest, drinking lots of fluids and using a vaporizer also helps in treating viral cases quickly. Moreover, the use of bronchodilator methods, steroids, medications, therapies, etc. helps in the treatment of chronic bronchitis.


As we have just seen that bronchitis is contagious, it is better to take preventive measures to avoid it. Vaccination is the best method to prevent bronchitis. To prevent chronic cases, one must stay away from the people who suffer from it. It is also recommended to avoid sharing personal items of daily use such as towels, toothbrush, etc., food or clothing with people suffering from this disease. Moreover, quit smoking and exposure to industrial irritants to avoid chronic bronchitis.

Finally, remember the old saying, prevention is better than cure! Therefore, you should follow all precautionary measures and prevent bronchitis and other respiratory diseases.

Disclaimer: This article was only designed to provide information, and should not be used to substitute for proper medical advice.
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Friday, April 7, 2017

10 tips For Living Healthier And Happier

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Usually, we share many tips and recipes to live safe and more comfortable life. But happiness also has to do with health. Multiple studies show that happy people live healthier and vice versa. Since health and well-being make it easier for us to achieve happiness, here are ten tips to live healthier and happier.

1. Create a vision of your life that is worth living for

Let's always try to have a goal, to know where we are going and how we are moving in that direction.

2. Create Success Plans

For any large project, whether personal or professional, we need an action plan. Writing it is the best way to keep it in mind.

3. Think positive

We must not think about what we can not do but what we CAN do.

10 tips For Living Healthier And Happier
4. Select healthy foods and learn how to cook them

Let's eliminate junk food from our lives. Let's read the labels before buying the products and stay away from foods with a high sugar content. Eating well makes us happier.

5 . Slow down when eating

Eating slowly and appreciating the textures and flavors not only contributes to our happiness but also improves the functioning of our digestive system.

6. Doing some sport every day

Physical activity not only balances what we eat but also decreases stress by increasing endorphins, also known as the " happiness hormone ."

7. To meditate

We must find a quiet place every day to sit, relax and not think about anything. Are you having problems to stop thinking? Try repeating a mantra. Expert Kenneth Prange suggests something like: "I am grateful for all the beautiful things in my life. I have no complaints "and encourages us to try to visualize ourselves in a friendly and relaxing environment surrounded by nature.

8. Disconnect from time to time

Of stress, of technological devices, of everything. Think not only about energy conservation but also about your health (electromagnetic waves can be very harmful) and happiness (disconnection is necessary to feel better). Turn off your mobile phone when you do not need it.

9. Spending time in nature

Sit in your garden or under a tree in a nearby park. Listen to the sounds, feel the wind on your skin, the smells that surround you.

10. Create a healthy home

Having a clean home also contributes to health and well-being. Repairing something when it breaks, putting oil on a squeaking door, getting rid of the things we do not need are things that help us feel better.

And as a gift...

11. Have a good time!

Having fun and enjoying yourself is essential to being healthy and being happy. Let's never forget it! 
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How long am I contagious when I have the flu or a cold?

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Starting before 24 hours of the first show, As long as you have the flu or cold symptoms its contagious. The viruses remain the ability to spread these until the last sniffle. 

How long am I contagious when I have the flu or a cold?
How long is the flu contagious?

All of us experience cold and flu at some point or another. While from a common cold that is mild, one slowly recovers without treatment, symptoms of seasonal influenza are severe and sometimes fatal. Both are caused by viral infections (except for some cases) and are transmitted from one infected person to another. Therefore, if a person is infected with the flu virus, the chances of spreading it to other members of the family are high. Is the flu contagious even after taking antiviral drugs? Read on for an answer to this question.

When is the flu contagious?

After being exposed to the influenza virus, the pathogen is preserved inside the body without causing symptoms. This particular time interval is called the incubation period of a disease. As for the flu, the incubation period can last from 1 to 4 days, depending on the general health condition of the infected person. Flu is contagious, even before symptoms appear, 1 day before showing noticeable symptoms. Therefore, an infected person can transmit the virus to others, not knowing that it has been infected. This is the main reason why it is tough to contain the disease of the flu and prevent it from spreading to healthy people.

How long is the flu contagious?

As mentioned above, the period of influenza spreading begins one day before the development of early flu symptoms. This trend will be maintained for 5 days or a week after the person is diagnosed as ill. In simple words, the transmission takes place before and after falling ill. This is the case of infected children, who are able to pass the influenza virus over an extended period. Precisely, the term of contagion can last from 7 to 14 days. This is because the development of the immune system takes more time to expel the virus completely.

The incidence of influenza is higher during a particular period of the year. For example, the peak season for influenza incidence begins in November and continues through March of next year. The mode of propagation of the causal pathogen is through the respiratory droplets, released by the infected person when speaking, coughing or sneezing. Believe it or not, a patient with influenza can spread the virus to someone else, who is about 6 feet away from it. As expected, the transmission of disease from an infected person to healthy people is greater in densely populated areas.

How long is the flu contagious after taking Tamiflu?

Of all medications for the treatment of influenza, oseltamivir (trade name Tamiflu) is prescribed as a safe antiviral drug for seasonal flu and swine flu. It can be administered within 1 - 2 days after the manifestation of flu symptoms. It also prescribes people, who may be infected with the flu virus, but still, do not have symptoms. 
Once inside the body, the action of influenza virus (both type A and type B) is inhibited and helps relieve symptoms. There is no accurate data on the period of disease transmission after taking an antiviral drug. But it is believed, that shortens the period to a few days.

The risk of contact with the flu virus is highest among children, pregnant women and people who have a weakened immune system. Instead of going for flu treatment, adopt personal hygiene to prevent infections. Washing your hands with soap and water or using a hand sanitizer frequently are simple tricks to minimize the risk of coming into contact with the influenza virus. 
Also, infected people should be sure to follow proper respiratory hygiene, to prevent the spread of infection.
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Wednesday, April 5, 2017

Is it Possible to Prevent Diabetes?

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Diabetes is a health problem that affects children of all ages, but it does not contract as quickly as a cold. In some cases, diabetes may be prevented. How? Let's find out.

What is diabetes?

Diabetes is a disease that affects how the body uses glucose, the sugar that is the body's primary source of fuel. Our body needs glucose to keep it working. Here's how it should work:

  • We eat.
  • The glucose contained in the food enters the bloodstream.
  • The pancreas produces a hormone called insulin.
  • Insulin helps glucose get into the body's cells.

The body gets the energy it needs.

Is it Possible to Prevent Diabetes?
The pancreas is a long, flat gland located in the abdomen, which helps the body digest food. It also produces insulin. Insulin is a key that opens the doors to the body cells. And it allows you to enter the glucose. Then, the glucose can pass from the blood to the cells.

However, when a person has diabetes, either the body does not produce insulin (this is called type 1 diabetes), or the insulin does not function in the body as it should (this is called type 2 diabetes). Because glucose can not enter cells normally, blood sugar levels increase too much. When a person has a high blood sugar concentration and does not follow a treatment, he becomes ill.

Type 1 diabetes can not be prevented

Type 1 diabetes can not be prevented. Even doctors can not determine who will get this disease and who will not.

No one knows for certain why some children have type 1 diabetes, but scientists believe that this illness has some relation to the genetic. Genes, which are transmitted from parents to children, are something like instructions that determine the physical appearance and functioning of the body. However, to have diabetes, it is not enough to have inherited the genes. In most cases, for a person to have type 1 diabetes, there must be another factor, such as the presence of a viral infection.

Type 1 diabetes is not contagious. 

Therefore, one can not infect another person or affect any friend. Also, consuming too much sugar can not cause type 1 diabetes.

Type 2 diabetes can be prevented

Type 2 diabetes is different. In some cases, it can be avoided. In type 2 diabetes, the pancreas produces insulin, but the body does not respond to this hormone as it should.

Most people with type 2 diabetes have problems with being overweight. In the past, especially obese adults have type 2 diabetes. Today, more children have type 2 diabetes, probably because more children are overweight.

How can type 2 diabetes be prevented? 

For example, achieving a healthy weight. Excessive overweight makes it harder for the body to use insulin correctly. Two good options for preventing diabetes are choosing healthy foods and getting enough exercise.

Some steps you can take to prevent type 2 diabetes

If you want to help to avoid type 2 diabetes, or only feel healthier in many other ways, follow these steps:

Choose foods that are healthy. 

Try to eat foods that are low in fat, but contain a lot of other nutrients. Here are some healthy choices: whole grains and bread, fruits, vegetables, milk, yogurt, cheese, lean meats, and other sources of protein.

It restricts the consumption of fast foods and soft drinks with sugar. Excessive consumption of fats and sugar can lead to overweight. When you are overweight, you are more likely to develop type 2 diabetes. Try to reduce your intake of high-fat fast foods and sweet drinks, such as soda, juice, and iced tea.

Get up and get moving. 

When it comes to preventing diabetes and being healthy, it is better to stay active than watch TV or spend time with video games or electronic games. Moving a lot helps prevent diabetes and maintain a healthy weight, according to height. 
Staying active can translate into something as simple as walking the dog, running around the garden or playing football with friends. Try to do some activity that sets you in motion every day. 

If you have questions about your weight, do not hesitate to ask. If you are worried about your weight, ask your mom or dad to accompany you to the doctor's appointment. A physician can help you know if your weight is healthy and teach you how to keep it that way.
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Ten Things You Must Do to Start a Healthy Life

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What are things you should do every day to improve your life? Here we will share the 10 best things to do in life to improve your quality of living and entertaining the rest years you have to remain.

To lead a healthy life is based on three fundamental pillars: food, exercise, and rest. Today we are going to propose 10 habits or things to do to start a healthy life. Many times there is the intention to lead a healthy life, but we do not know where to start. 

Ten Things You Must Do to Start a Healthy Life
By changing or acquiring the habits that we propose, you manage to lead a healthy life.
Just propose:

1. Modify your shopping list: 

Fundamental to begin to improve your diet. A good diet is started by making a good purchase. Focus on fresh produce and avoid processed foods. Most food must be steaks, vegetables, and herbs, not forgetting the meat and fish.

2. Learn to cook: 

The second step to start eating right. If we do not know how to cook, we will probably end up with precooked foods or "anything" that we find in the refrigerator. Domimar culinary techniques like steam cooking, griddle, papillote or oven, will be fundamental to make our diet more healthy. Knowing how to cook saves calories and improves the taste of our shopping list.

3. Drink water and limit the consumption of soft drinks and alcohol: 

We have said many times in Nashas. One of the significant drags of the diet is some calories we drink. Water should be the main drink and soft drinks or alcohol sporadic drinks, to be taken on time during the week. If we are able to assimilate this habit, we have much livestock.

4. Fruits, vegetables, and vegetables should not be missing: 

We can not spend a single day without taking food from these groups. They are the ones that will provide us with much of the vitamins, minerals and fiber, essential nutrients for the healthy development of the organism. Try that with any main meal there is at least one food from each group.

5. Exercise daily: 

Another of the fundamental pillars to lead a healthy life. Here the main thing is to choose a sport that motivates and you like, to be able to realize it daily. About 30 minutes a day of physical activity is a huge boost to your health. And if one day you do not have time, do even 15 minutes of jogging or exercises at home: anything goes.

6. Forget the sedentary lifestyle: 

Climbing stairs, going to work on the bike or on the bike, not spending more than 30 minutes on the sofa are small gestures of daily life that make us less sedentary and healthier. Avoid all that is sitting without doing anything and go out to the street to move.

7. Reduce stress in your life: 

This is one of the most neglected aspects that are not usually taken into account. Try to minimize your level of stress, which is mostly given at work. An excess of stress leads to chronic fatigue and not to be happy, something critical if we want to have a healthy life.

8. Improve your rest habits: 

A regular holiday schedule can help us a lot to recover from the tiredness of the previous day. A good mattress, an optimal environment for rest and sleep from 7 to 8 hours, finding our sleep schedule, will help you sleep better. Avoid going to bed watching your cell phone or TV, they are stimuli that interfere with sleep.

9. Limit the consumption of salt and sugars: 

Both are very present in the diet. The WHO recently lowered dietary sugar recommendations. For this, it is critical to know the food, to read its nutritional labeling and to know what amounts of sugar and salt we eat daily. An excess of sugar contributes to obesity, and an excess of salt feeds hypertensive processes.

10. Introduce fiber in your diet: 

Fiber is undoubtedly the great forgotten food. It is critical to regulate the intestinal transit and to produce the sensation of satiety that will make that we do not happen with the calories. The benefits of fiber will cause the body work better. Foods such as fruits, vegetables, and vegetables are rich in fiber, hence, also, their importance in the diet.

As you can see, some habits are easy to acquire, we just have to pay a little attention. Others, however, require more effort and continuity. In general, starting a healthy life requires changing eating habits, starting to exercise daily and paying attention to a good rest. If you want, you can, just start with point number one and continue until ten.
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Drinking water at meals, a first step to balancing the diet

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Having a healthy and balanced diet is a matter of acquiring habits rather than strictly following a series of foods. Drinking water at meals is one of those habits that we can change to balance the diet, as we will avoid excess sugary drinks and improve hydration.

Drinking water at meals, a first step to balancing the diet
One of the biggest problems in today's diets is the excess of simple sugars. Sugary or alcoholic beverages are replacing water at mealtimes and are slowly weighing on the diet. Although the basis of all beverages is water, we can not equate nutritionally, for example, a glass of mineral water to a glass of soda.

If instead of drinking 2 liters of water daily we substitute them for soft drinks, juices or alcoholic beverages we will be increasing in 500-1000 kcal the energy consumption, something that is not negligible. For this reason, among others, water is included within the food pyramid and is one of the first steps taken in slimming diets.

Soda and water substitutes at meal times should be sporadic, we drink on special occasions or a glass a day, but the moment we drink more of these drinks than water, the balance of our diet will be unbalanced. Drinking water at meals can be a good first step if you want to start having a healthy and balanced diet, do not hesitate.

Study: Drinking more water helps to eat better

Water intake is always considered a healthy habit alone, but also, a recent survey indicates that drinking more water helps to eat better, something that has not been investigated until now.

Research Data

After analyzing the consumption data of more than 18,000 adults and considering the educational level and income, body weight and race, it was verified that the water intake is positively associated with the quality of the diet.

Specifically, it was observed that when water consumption increased, the intake of calories, total and saturated fats, cholesterol, sugars, and sodium were reduced, all of which translates into better nutritional quality.

The results were even observed with an increase in water intake of 1% per day, which indicates that a substantial change in consumption is not necessary to begin to see results.

However, the changes may be higher if we drink more water in replacement for soft drinks for example, or if the effect on calorie reduction is because we consume less fast food.

To take into account

First, we must say that as a general rule, those who drink more water are precisely those who eat more healthy. Therefore, the results of the study could be due to a greater consumption of water accompanied by dietary care and from there, the Improvement in the quality of what was eaten.

Also, as has been concluded in a different review, the caloric deficit that favors weight loss is produced when drinking water in replacement of soft drinks or other sweetened drinks, something that could also happen in this research.

That is, it is clear that drinking more water is a recommended behavior if we seek to take care of health by eating better. however, its greater intake alone can not achieve a healthy diet, as in addition, it should be accompanied by other behaviors such as eating more at home. And there, we will certainly drink more water and eat healthier.

However, if you want to start slowly improving your diet, drinking more water may be the ideal kick to start a healthier diet.
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I am sedentary, and I want to take care of my health, where do I start?

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In Nashas we have as our ultimate goal to contribute to the achievement of a healthier life. Therefore, today we dedicate some lines to those who want to start from scratch to adopt healthy habits. If you are sedentary and you want to take care of your health, we tell you where to start.

Reasons to leave the sedentary lifestyle

I am sedentary, and I want to take care of my health, where do I start?
One of the first things you have to do to begin to take care of your health and to let the sedentarism is to find good reasons to initiate the change. As always, the motivation is of great importance, and certainly, there must be some reason that has led you to think that you should move more and take care of your health, but since Vitónica, we add grounds to your decision.

Among the reasons you can add to quit the sedentary lifestyle are:

  • Improve cardiovascular function and reverse or control common discomforts such as body swelling, leg pain, fluid retention and so on.
  • Get a better body shape and maintain weight or even lower it.
  • Maintain proper bone health and reduce the risk of osteoporosis, as well as the likelihood of fractures.
  • To achieve an adequate posture and prevent or eliminate pain associated with it.
  • Avoid the loss of muscle mass that is produced by physical inactivity as well as by the passage of time.
  • Prevent diseases of all types, from those associated with metabolisms such as diabetes, obesity, hypertension and others, to degenerative diseases such as cancer.
  • Reduce stress and its effects on our body.
  • Improve mental and emotional health by releasing tensions, gaining self-esteem and confidence in yourself.
  • Control or treat diseases and/or injuries, as exercise is necessary to rehabilitate body structures as well as to monitor problems of high cholesterol, diabetes or other types of pathologies.
  • Finally, if you have already decided to leave the chair, remember all the time that a valid and fundamental reason to exercise regularly is to live more and better.

The ultimate goal of quitting the sedentary lifestyle must be to live well, that is, to improve the quality of life, because regardless of your current reason, the reason that has led you to decide to leave the sedentary lifestyle, you must find a foundation to sustain the activity in time.

When you have lost the 5 kilos you wanted, or when your cholesterol has already been reduced, that reason: to live better, will be the one that encourages you to continue moving and not return to sedentariness but to enjoy the care of your health.

You know, the first step to start taking care of your health and say goodbye to a sedentary lifestyle is to have good reasons to get going. We propose that you list and list the incentives, motives, and foundations to change and never forget them.
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Little Tricks To Sleep Better

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How do I get more sound sleep? It's not tough to get rid of insomnia. Along with training and food, rest is another fundamental pillar for our health. In sleep is important both quantity and quality, so we must take into account some factors that improve the hours of rest.

Little Tricks To Sleep Better
How can I get a good night sleep?

The first thing is to know how many hours you have to sleep to rest entirely. There are many theories, but almost all have one thing in common: from 7 to 8 hours a day sleep are the best to get rest in an average adult. That is why bedtime 8 hours before the alarm sounds, is the best way to ensure the rest, regardless of the reading time, listen to the radio or look at the computer.

If it's hard to get to sleep, it is important to do a relaxing routine before going to bed: take a relaxing bath, brush your hair, read a book, listen to quiet music. Everything goes to sleep relaxed and reconcile sleep as soon as possible.

Do not train just before going to bed. Especially if the training is very intense. A low-intensity physical activity will help you fall asleep, but when you do it for about 2 hours or more before going to bed. If that day we have crushed much, better that is 4-5 hours before going to sleep, but fatigue will make it difficult to rest.

The same happens with food, it is not advisable to finish eating and go to bed immediately. The stomach needs blood, and if we fall asleep, the whole body will relax, and the digestion will become heavier. Not to mention the big dinners, a nuisance to catch the dream. The ideal is to eat lightly 2-3 hours before going to bed.

And finally, it's about the bed and the pillow. It is worth to spend some money to improve the quality of our rest after all this translates into improving our quality of life and this is priceless.
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Learn how to interpret food nutritional information

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Reading the information provided by food packaging seems like an easy task, but it is often difficult to interpret the data that is presented, so today we help you learn how to understand the nutritional information on food.

Just by reading how much of each nutrient the product has for every 100 grams, we can draw conclusions and know if we are a low-fat food or if it has a lot of sodium or salt or if it has many simple sugars in its composition.

About salt or sodium content

  • High content: 1.25 g of salt or more per 100 grams / 0.5 g of sodium or more per 100 grams.
  • Low content: 0.25 g of salt or less per 100 grams / 0.1 g of sodium or less per 100 grams.

On the total fat content

  • High content: 20 g or more total fat per 100 grams.
  • Moderate content: between 3 and 20 g of total fat per 100 grams.
  • Low content: 3 g less total fat per 100 grams.

About the content of saturated fats

  • High content: 5 g or more of saturated fat per 100 grams.
  • Moderate content: between 1 and 5 g of saturated fat per 100 grams.
  • Little content: 1 g or less of saturated fat per 100 grams.

On the sugar content

  • High content: 10 g or more sugar per 100 grams.
  • Moderate content: between 2 and 10 g of sugar per 100 grams.
  • Low content: 2 g or less sugar per 100 grams.

Knowing these values will help you read nutritional information and interpret according to the content of salt, fats or sugars if the food is recommended. Often the label does not tell us precisely, and when ignoring when food is low in fat or when it has a lot of sugar, we can be deceived or have uncertainty in choosing foods to achieve a healthy diet.
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Why is it Important to have Fiber in Your Diet?

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Fiber is a fundamental nutrient for our organism and especially for our digestive system, which is where it will perform the primary functions. A correct contribution of fiber in our diet, in addition to facilitating digestive transit, will have very beneficial effects on our health.

Fiber is nothing more than a carbohydrate that is not digested by digestive enzymes, so it is not absorbed and passes intact throughout the gastrointestinal tract. The most important components of the fiber are celluloses, pectin, agar, mucilage gums, and lignin.

Why is it important to have fiber in your diet?
We can differentiate between two large groups: soluble and insoluble fiber. This ability to solubilize or not in water will have different consequences, effects, and benefits.

Insoluble fiber: characteristics and properties

It is found mainly in cereals and their derivatives: bread, pasta, and cereals, but in their integral varieties. This type of fiber, although as its name indicates is not able to solubilize in water, it is able to retain certain amounts of water in its structure, which causes it to increase in volume.

The most important nutritional consequence of this type of fiber is that it is not attacked by the intestinal flora in the colon, so it is excreted as such in feces. These characteristics allow increasing the intestinal mobility, especially of the colon, helping to prevent and to mitigate certain digestive disorders like constipation.

Soluble fiber: characteristics and properties

It is found in foods such as legumes, fruits, vegetables and also in certain cereals such as barley and oats. As this fiber can be solubilized in water, when it comes into contact with the liquid it forms a kind of gel, significantly increasing its volume and its ability to circulate through the intestine.

In this type of fiber, in addition to a stimulus of the digestive system reduces the time of intestinal transit, something very beneficial to our health.

This fiber is fermented in the colon by its flora, which will cause gasses (which in high quantity will cause discomfort) and short-chain fatty acids, which will be absorbed and can be used to provide energy.

Functions of dietary fiber

  • Energy: Although the amount of energy is the lowest of the nutrients (2 kcal/g), the use of fiber by the bacteria of the intestinal flora is a small contribution.
  • It produces a sensation of satiety: especially the soluble fiber to retain water, increasing its volume and causing distension of the stomach, a signal that the organism interprets as filling and that you have to stop eating. That is why in many slimming diets salads, fruits and vegetables are recommended.
  • It delays the gastric emptying: this has a critical consequence and is that the nutrients will be absorbed little by little and there will not be spikes of glucose.
  • Reduction of intestinal transit time: As we said before, the inner passage of food decreases its time and is done more favorably. Fiber is essential to avoid constipation.

It decreases the absorption of cholesterol, by holding it with it and eliminating it with feces.

It prevents diseases related to the digestive system such as diverticulosis, diverticulitis and increasingly is investigated its role in the prevention of colon cancer, as it prevents carcinogens are long in contact with the intestinal mucosa.

Nutritional recommendations for dietary fiber

For an adult, a daily intake of both soluble and insoluble fiber of 25 grams per day is recommended. With a daily intake of 5 servings of fruits and vegetables, plus a contribution of whole grains (bread, pasta, and rice) this amount is assured.

One way to introduce optimal amounts of fiber into the diet is to make sure that at every meal there is some fiber-rich food, for example, Breakfast: orange juice; Half morning: apple; Food: vegetables; Snack: whole grains; Dinner: whole wheat bread
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