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Welcome to the Esserre space dedicated to health professionals. A private environment, designed to offer concrete and up-to-date support to those who work every day to promote the well-being and longevity of people. In this section we provide you with content curated with scientific rigor and developed with our internal Research & Development team, with the aim of accompanying you in your daily clinical practice. Access useful materials, insights and tools designed to enrich your professional activity in compliance with the principles of Mediterranean Nutrition Science™.
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Redulen®: a Mediterranean innovation in nutraceuticals
September 5, 2022
From Esserre Pharma research comes a new line for the management of cardio-metabolic parameters dedicated to nutrition specialists and pharmacists
Redulen®. The name comes from Latin and is the union between the verb “reducere” and the word “leniter”, an adverb that means “with sweetness”. In short, the best synthesis to express the action of a food supplement whose main objective is to improve people's well-being. Esserre Pharma launches its innovative cardio-metabolic line of food supplements with natural extracts of Mediterranean origin. Redulen® is an umbrella brand that brings together two products, one aimed at maintaining normal blood cholesterol levels and the other at modulating blood glucose levels. Redulen® Cholesterol and Redulen® Glicemia confirm the know-how acquired by Esserre Pharma in the cardiometabolic area from 2013, the year of its foundation, to today. The formula of Redulen® Cholesterol contains Brumex® (unique phytocomplex of Mediterranean bergamot), Nopalis® (exclusive extract obtained from prickly pear cladodes - Opuntia Ficus Indica), Vitamin B1 and Phytosterols. Redulen® Glicemia instead contains Lemotrin® (exclusive synergistic complex of Flavonoids) and Chromium. Both products have an international patent filed and are the result of years of careful research. “The composition of Redulen Colesterolo is based on natural extracts typical of the Mediterranean basin, which come from a short supply chain, like every product signed by Esserre Pharma. Redulen Colesterolo contains bergamot and prickly pear extract with the addition of vitamin B1 and phytosterols, highly bioavailable” – explained Costanza Riccioni, R&D Manager of Esserre Pharma - the innovative aspect lies in having associated, for the first time, these two natural extracts and, above all, in having verified that they have a synergy of action that leads to the reduction of “bad” cholesterol and other cardiovascular risk factors. Our scientific studies, conducted in collaboration with university centers, are soon to be published”. “We already knew about bergamot, we have been working on it for over eight years – continued Doctor Riccioni - These years of research have led us to the development of Brumex, our exclusive extract. We therefore looked for other Mediterranean plants that could give us innovative and effective ingredients. We have identified prickly pear (and in particular the extract of the cladodes) as the ingredient on which to invest in research and development. There has also been a great innovation in the process that led us to Redulen Glicemia: we have developed Lemotrin, a complex based on natural lemon and orange extracts rich in flavonoids and chromium”. “The Today's consumer is looking for products from shorter , controlled and sustainable supply chains. The new Redulen line embodies these values, being itself a valid example of circular economy, in which the nutraceutical ingredients inside it, derive from recovery of citrus by-products. A healthy lifestyle associated with a nutraceutical of Mediterranean origin, with high quality standards, can help reduce the risk factors of chronic diseases - said Amedeo Squillace, CEO Esserre Pharma - Redulen Cholesterol and Redulen Glicemia were specifically designed for nutrition specialists and pharmacists. Redulen Cholesterol and Redulen Glicemia are intended for all those who want to consciously and proactively adopt a healthy lifestyle, made up of good habits, outdoor physical exercise, adoption of a balanced diet, which together can support the prevention of health risk factors such as, precisely, alterations in cholesterol or blood sugar levels”. The Redulen® line, in the two formulations, will be distributed in pharmacies starting today and through the network of Nutra Advisors, expert consultants in the field of nutrition and nutraceuticals, it will be brought to the attention of Italian nutritionists and pharmacists. Redulen® Cholesterol is available in the 30-tablet format and its dosage requires taking one tablet per day (after dinner). Redulen® Glicemia is available in the 60-tablet format and its dosage requires taking one tablet, twice a day, after the main meals.
Esserre Pharma and Zentiva Italia join forces to distribute ColBer, a bergamot supplement, in all Italian pharmacies.
Rome, March 1, 2022
News in sight from today: new commercial agreement for the distribution of the product ColBer® by Esserre Pharma in all Italian pharmacies. From 1 March 2022 ColBer® will be distributed in over 21,000 pharmacies in Italy (data from the Ministry of Health) by Zentiva Italia, one of the main manufacturers and distributors of generic drugs with a diversified offer that includes class A, C, hospital and self-medication (OTC) drugs in the main therapeutic areas. “We are very satisfied with this new agreement with the Italian branch of an important company like Zentiva”, comments Amedeo Squillace, Sole Director of Esserre Pharma, “which counts on great expertise in the medical and pharmaceutical sector. Through this partnership we will be able to further spread what is Esserre Pharma innovation, based on Mediterranean nutraceuticals”. ColBer® is a food supplement based on plant extracts of Bergamot and Artichoke, Phytosterols and Vitamin C, adjuvant in maintaining normal levels of cholesterol and triglycerides. It is a supplement developed in 2014 and which relies on 8 years of research and development, covered by a European patent and distributed in several EU countries. Esserre Pharma is an Italian company of research and development of Mediterranean nutraceuticals that has received three important awards: from the Financial Times the entry in the ranking of European companies with the highest growth rate, and from Il Sole 24 Ore both that of Leader in growth and that of Champions of export.
Esserre Pharma is a company that operates in the nutraceutical sector with the aim of improving people's quality of life, proposing innovative solutions to optimize their state of health. To achieve this goal, we constantly carry out a scientific research program, with an important focus on the potential of our territory, which offers products of primary utility for the well-being of the body. We study raw materials typical of the Mediterranean basin capable of supporting the nutrition specialist. This is how we create and have patented Mediterranean nutraceuticals of 100% Italian supply chain, enhancing the land from which we come and making it known throughout the world.
IGOR Press Office for Esserre Pharma
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Email: ac@agenziaigor.it
Fabio Fantoni mobile 339.3235811 Email: ff@agenziaigor.it
University of Naples Federico II: Preliminary studies highlight the ability of pomegranate extract to relieve short-term fatigue
Rome, February 21, 2022
In the coming months, the randomized, placebo-controlled, double-blind clinical study to measure the efficacy index of pomegranate extract combined with vitamins B and C
Esserre Pharma's virtuous supply chain to give value to the immunonutrition of a typical Mediterranean fruit, the pomegranate.
A new preliminary study, conducted by the University of Naples Federico II in collaboration with Esserre Pharma, highlights the role of pomegranate extract, a typical Mediterranean fruit, in combination with vitamins of the B and C groups in effectively combating prolonged or short-term fatigue - SF. A natural aid to overcome periods of exhaustion that interfere with normal activities and negatively affect the quality of life. The survey was conducted on consumers of food supplements and aimed at reducing fatigue: 78 subjects (21 men and 57 women) were recruited for one month to evaluate the efficacy and tolerability of this food supplement through internationally validated questionnaires for the assessment of the level of fatigue and quality of life. Consumers reported a significant improvement in their conditions without adverse effects in this period of time. Although further studies are needed, these preliminary data suggest the ability of a combination of pomegranate extract and water-soluble vitamins to alleviate short-term fatigue (SF). The publication is available at https://www.mdpi.com/2227- 9717/10/2/208. “We started from the results of several scientific studies, which attribute pomegranate properties as a “superfood”, and then we turned to people who had asked their pharmacist for a food supplement that would relieve them from the feeling of prolonged fatigue. This survey among consumers, conducted with a robust scientific approach, has highlighted very positive elements in favor of pomegranate in combating the feeling of fatigue” says Professor Maria Daglia, Professor of Food Chemistry, Department of Pharmacy of the University of Naples Federico II, one of the authors of the survey. “Pomegranate, in combination with B vitamins and vitamin C, has provided promising results as it seems to help in situations of non-pathological fatigue. Therefore, in collaboration with General Practitioners, the research will continue in the coming months, with a randomized, placebo-controlled, double-blind interventional clinical study, which can confirm the efficacy of pomegranate extract combined with water-soluble vitamins, against prolonged fatigue or short-term fatigue, highlighted by this first investigation.”
"For the first time, we have tested the effectiveness of a typical Mediterranean ingredient as a support for the immune system, unlike other ingredients often used that are of extra-Mediterranean origin. And it is also the first time that we have looked at pomegranate in relation to the immune system, especially today when our system is under attack not only by external agents, but also by the pandemic stress we have been subjected to for months" underlines Costanza Riccioni, Chief Scientific Officer Esserre Pharma. “The feeling of tiredness and fatigue is one of the typical manifestations of an altered immune system and can often present itself in the form of infections, inflammation or other types of stress. In other words, we are talking about immunonutrition, a concept whereby some nutrients, thanks to their anti-inflammatory activity, can help the immune system. In the case of pomegranate, this is possible thanks to its contribution of polyphenols. In fact, the activity of pomegranate extract, in preclinical studies, has been shown to reduce some biochemical markers of inflammation such as pro-inflammatory cytokines, interleukin-6 or hs-CRP - high-sensitivity C reactive protein”. “When we talk about circular economy, a true guideline for our research on raw materials from the Mediterranean basin, in the case of pomegranate we mean that the juice goes away entirely”, concludes Riccioni. “Instead, we use the peel but also other parts traditionally considered waste from the food industry. We are then planning other structured studies to understand, also with the use of biochemical markers of oxidative stress and inflammation, how the effect of pomegranate extract can reduce the values expressed by biochemical markers”. Short-term fatigue - SF short-term fatigue Fatigue can be defined as a state resulting from physiological and psychological stress that leads to a transient reduction in physical or mental performance (i.e. mental fatigue or physical fatigue). In turn, fatigue can be classified as prolonged fatigue (or short-term fatigue, short-term fatigue SF) or chronic fatigue (CFS). SF is a condition of non-pathological fatigue, which is also recognizable by the subject himself, and consists of the persistent or repeated incidence of clinically inexplicable fatigue events. Brief episodes of fatigue occur in 10–33% of the total population and SF, which can last from 30 days to six months, is also very common, occurring in about 5–8% of the general population, and can thus be considered a universal symptom expressed by the majority of the population. Fatigue can result from one or more pathological conditions, but it can also be a completely physiological condition related to lifestyle, lack of sleep or poor sleep, stress, family and professional worries and environmental factors, which make it difficult to identify the true cause. One of the most common causes of fatigue is increased physical work. Many studies have reported that fatigue induced by physical training results in a deterioration in sports performance. For example, cross-country skiers had reduced double-poling performance after a 25-minute trunk-fatigue exercise sequence, compared to 25 minutes of rest. Interestingly, the reduced performance appeared to be associated not only with muscular work, but also with mental factors. For example, table tennis players hit the ball with less attention and speed after completing a 90-minute cognitive task.
Fatigue is debilitating and often has significant economic consequences. A Dutch study found that 21.5% of adult workers reported prolonged fatigue, which can lead to lower productivity at work. In addition, many studies show that in Europe, tiredness while driving is the leading cause of death on the roads, and that drowsiness-related crashes are more serious and fatal than those where drowsiness is not the cause of the crash.
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From Esserre Pharma research in immuno-nutrition comes IMPROVE®
Rome, January 24, 2022
Nutraceuticals. Important innovation from pomegranate extract: reduction of
tiredness in those with prolonged fatigue and support for the immune system
Linea Improve® is the new line of food supplements based on B vitamins, Mediterranean Pomegranate extract and vitamin C, designed to support the natural immune defenses through a specific balance of micronutrients in order to increase the body's energy and fight tiredness and fatigue, thanks to unique formulations.
Improve Response is the first supplement of the Improve® Line , designed to inaugurate a new approach to immuno-nutrition that Esserre Pharma will develop with further solutions in the coming months.
“Pomegranate and its properties enter the vast sphere of immuno-nutrition thanks to an in-depth research and development work that lasted 2 years, and whose effectiveness was tested by a study in collaboration with the University of Naples Federico II. The results of the work demonstrate a potential activity of this fruit in effectively supporting the immune system”.
With these words, the CEO of Esserre Pharma, Amedeo Squillace, announced the launch of the Improve® Line on the Italian market.
Immunonutrition refers to the properties of specific nutrients in modulating the activity of the immune system.
The immuno-nutrition area joins the sectors in which Esserre Pharma has been operating since 2013: cardio-metabolic, psychological and intestinal well-being (microbiota), inflammation.
Esserre Pharma is the first to bring this important innovation to the world of nutraceuticals, with a production process that enhances a 100% Italian and sustainable supply chain.
And once again thanks to a typically Mediterranean fruit, as previously happened with bergamot, in line with the company's tradition, strongly anchored to the natural products of the Mediterranean.
Improve Response contains PunicaPLUS® , the exclusive Mediterranean pomegranate extract that integrates a high number of active molecules with antioxidant properties.
In particular, the polyphenolic component has demonstrated antioxidant and immunomodulatory properties.
In turn, the vitamin component is made up of all the B vitamins and vitamin C, whose daily intake promotes the physiological function of the immune system, contributing to the reduction of tiredness and fatigue.
There is no doubt that eating habits are closely related to the health and efficiency of the immune system. However, the frenetic pace and advancing age, as well as incorrect lifestyles and a state of prolonged stress, such as that produced by the Covid-19 pandemic, lead to compromising the immune function and nutritional deficiencies can predispose the body to be more exposed to infections: the feeling of tiredness or exhaustion, characterized by a general lack of energy and physical and mental fatigue, can develop following alterations of the immune system but also due to stressful events, nutritional deficiencies, inflammatory states, infectious diseases.
If left unaddressed, these issues can lead to chronic conditions of tiredness and fatigue.
“The question that started the development of this new product was: what will people's needs be in light of this pandemic wave, in a new new normal that lies ahead?” Squillace added.
“The result is precisely the creation of a product that enhances the properties of pomegranate extract, which has demonstrated great potential in supporting the immune system and which, combined with vitamins B and C, is also able to reduce fatigue”.
Furthermore, there are several clinical studies already available on the positive effects of pomegranate consumption, in the form of fruit, juice or extract, in patients with chronic inflammatory disorders.
Oxidative stress also plays a role in inflamm-aging, highlighting its crucial impact on the complex mechanisms of aging, energy recovery during convalescence, especially after infection, and in supporting immune function.
Bibliography:
Antioxidant, Biochemical, and In-Life Effects of Punica granatum L. Natural Juice vs. Clarified Juice by Polyvinylidene Fluoride Membrane. Foods. 2020 Feb 24;9(2):242. Studies on the antioxidant activity of pomegranate (Punica granatum) peel and seed extracts using in vitro models. J Agric Food Chem. 2002 Jan 2;50(1):81-6. The Effect of a High-Dose Vitamin B Multivitamin Supplement on the Relationship between Brain Metabolism and Blood Biomarkers of Oxidative Stress: A Randomized Control Trial. Nutrients. 2018 Dec 1;10(12):1860. Immune Function and Micronutrient Requirements Change over the Life Courses. Nutrients 2018, 10, 1531
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Causes and mechanisms of weight gain that make it difficult to lose weight
Weight gain is a complex problem influenced by a myriad of factors, ranging from eating habits to genetic predisposition.
By analyzing the main causes and mechanisms behind weight gain, it is possible to understand how to best address and manage it.
Main causes of weight gain that make it difficult to lose weight
Caloric surplus
The fundamental principle behind weight gain it's the caloric surplus, which occurs when you consume more calories than your body can burn to lose weight. This causes the excess energy to be stored as fat.
Incorrect eating habits
Frequent consumption of high-calorie, nutritionally deficient foods is a significant contributor to weight gain. These habits include eating at irregular times, binge eating, and preferring fast food over more balanced meals.
Unhealthy foods
Ultra-processed foods, high in added sugars, trans fats, and refined carbohydrates, are particularly linked to weight gain and make it difficult to lose weight. These foods not only contribute to excessive calorie intake, but also poor nutritional profiles that can compromise overall health.
Behavior
Eating in response to unpleasant emotional states rather than hunger (often called "emotional hunger") can lead to excessive calorie intake. Similarly, habits such as eating while distracted (such as watching TV) can result in overeating.
Sedentary lifestyle
A lack of physical activity can lead to a decrease in energy expenditure, "tipping the scales" toward weight gain. The current lifestyle often includes long periods of sedentary behavior, which aggravates the problem.
Genetics
Genetics can influence body weight by affecting metabolic rate, fat storage, and hormone regulation. Some people may be genetically predisposed to weight gain.
Medical conditions
Hypothyroidism, polycystic ovary syndrome (PCOS), depression, and some medications used to treat them can affect weight loss, leading to side effects that cause weight gain.
Stress and emotions
Stress triggers the release of cortisol, a hormone that can lead to increased appetite and cravings for high-calorie, sugary, or fatty foods.
Lack of sleep
Insufficient sleep alters the balance of hormones that control appetite, particularly ghrelin and leptin, resulting in increased hunger and appetite.
Main causes of weight gain
Slow metabolism
Individuals with slower metabolisms burn fewer calories at rest and during activity, which can lead to easier weight gain if calorie intake is not adjusted accordingly.
Insulin resistance
This condition prevents the body from effectively managing blood glucose, often leading to increased hunger, elevated blood glucose levels, and a greater propensity to store fat.
Hormonal imbalances
Hormones such as insulin, leptin, and thyroid hormones are critical in regulating metabolism and body weight. Imbalances in these hormones can contribute to weight gain.
Leptin resistance
Leptin is a hormone involved in regulating body weight, food intake, and energy expenditure. When leptin resistance occurs, the brain does not receive the satiety signal despite high fat stores, leading to increased appetite and potentially weight gain.
Genetics
Certain genetic markers may predispose individuals to obesity by influencing appetite, metabolism, and fat storage.
Age-related changes
As people age, they typically experience a decrease in muscle mass and a potential slowing of metabolism, both of which contribute to weight gain.
Tips for losing weight
Good habits at the table
The cornerstone in any weight loss process is a balanced diet. The importance of incorporating a variety of nutrient-dense foods cannot be overstated. By focusing on portion control and prioritizing fruits, vegetables, lean proteins, and whole grains, you ensure you are getting the nutrients you need while effectively managing your calorie intake.
Balanced diet
To lose weight, it is important not to eliminate food groups or follow "fad" diets, but to focus on balance and variety to support bodily functions. Fruits and vegetables, for example, are rich in fiber and help keep you feeling full longer. Lean proteins from chicken, fish and alternatively those of plant origin from legumes, are essential for muscle repair and growth. Whole grains offer sustained energy, keeping blood sugar levels stable.
Portion control
Understanding portion sizes can have a big impact on weight loss. There are several strategies you can adopt, such as using smaller plates, checking portion sizes on labels, and listening to your body's hunger signals. Eating slowly and stopping when you feel full can prevent binge eating.
Effective training strategies for weight loss
Exercise is equally important for weight loss and overall health. Different types of activities suit different fitness levels and preferences, contributing to the fat burning process and muscle building.
Explore different types of exercise
Cardiovascular exercises, such as running, cycling, and swimming, improve heart health and burn calories. Strength training, such as lifting weights or using resistance bands, helps build muscle mass, which can increase your metabolism and the number of calories you burn at rest. Flexibility exercises, including yoga and stretching, improve muscle function, reduce the risk of injury, and support overall physical performance.
Create an effective workout routine to lose weight
Establishing a workout routine that promotes weight loss and fits your lifestyle is essential for a consistent commitment over time. Start by setting realistic and achievable goals and gradually increase the intensity and duration of your workouts. A combination of different exercises can make your routine more interesting and also test different muscle groups.
Maintain consistency with exercise habits
Set specific times for your workouts, monitor your progress, and adjust if necessary. Staying motivated can be challenging, so consider joining groups, finding a workout buddy, or using apps to track your results.
Behavioral and Mindset Changes for Weight Loss
The Importance of Mindset
The way we perceive our ''health journey'' greatly influences the outcome. Having a positive mindset helps us overcome obstacles, manage difficulties and pursue long-term goals. It is essential to develop a mindset that not only accepts challenges, but welcomes them as opportunities for growth.
Set SMART goals
Specific, measurable, attainable, realistic, and time-bound (SMART) goals provide clarity and accountability.
- Specifics: objectives must be clear and well defined.
- Measurable : Make sure goals can be measured, such as “I will take 10,000 steps a day.”
- Reachable: goals must be realistic and achievable within the established timeframes.
- Realistic: Goals must be important to everyone and fit into their lifestyle.
- Defined in time: set a deadline to help you stay focused and motivated.
Behavior
Being aware of your eating habits and activity levels is the first step toward change. Recognizing behaviors that hinder your progress allows you to change them. For example, it is important to plan meals in advance; set reminders to move more throughout the day; surround yourself with a support network that promotes healthy lifestyles to increase motivation.
Factors that influence energy levels
In the fast-paced world of modern life, maintaining high energy levels is essential to combat fatigue and ensure productivity, well-being and health.
Despite this, many individuals experience a feeling of fatigue and a persistent lack of energy on a daily basis, often without being able to identify the causes. Several factors significantly influence energy levels, from diet to hydration, from the quality of night's sleep to hormonal balance.
Diet
Nutrition provides the fuel your body needs to function optimally. Carbohydrates, proteins, and fats are the essential macronutrients for energy: carbohydrates provide immediate energy, while proteins and fats provide a gradual, sustained release of energy over time. A balanced diet ensures you get all the vitamins and minerals needed for the metabolic processes that produce energy at the cellular level. In contrast, diets high in processed foods and added sugars can lead to energy spikes followed by crashes, contributing to a cycle of fatigue.
Hydration
Water is essential for many bodily functions, including energy production. Drinking enough water helps maintain blood volume, allowing proper circulation of oxygen and nutrients to cells, and facilitates the elimination of metabolic waste products.
Physical activity
Regular physical activity is essential for maintaining high energy levels. Exercise increases blood flow, improves metabolism, and increases the production of endorphins, chemicals that act as natural pain relievers and improve mood. Moderate, consistent exercise helps regulate sleep patterns and reduce stress, both essential for maintaining optimal energy levels.
Sleep quality
Sleep is perhaps one of the most important factors in determining energy levels during the day. Quality sleep allows the body to regenerate, restore vital functions and regulate important hormones that influence both stress and energy balance.
Stress factors and levels
Stress is the body’s mental and physical reaction to situations, challenges, or events that are perceived as threatening or overly demanding. When you are under stress, you feel an intense sense of psychological and emotional pressure. However, chronic stress can be debilitating and exhausting, quickly draining your energy resources. Effective stress management, through techniques such as mindfulness and meditation, is essential to maintaining energy levels and preventing fatigue.
Hormonal balance
Hormones are another critical factor in regulating energy levels. Hormones such as thyroid, insulin, and cortisol directly affect metabolism, glucose regulation, and energy production. Imbalances can lead to feelings of tiredness or hyperactivity. Regular medical checkups can help monitor and address any hormonal changes that may be affecting energy levels.
Lifestyle
Habits and lifestyle have a profound impact on energy levels. These include disordered eating, alcohol consumption, smoking, and recreational drug use. For example, excessive alcohol can disrupt sleep patterns and nutrient absorption, resulting in decreased energy and vitality. Similarly, smoking reduces lung capacity, affecting the body's oxygen supply and contributing to fatigue.
Tips to Increase Energy Levels
To increase energy levels effectively and sustainably, it is important to adopt a lifestyle that supports physical and mental health.
Balance your diet
A balanced diet is essential for consistent energy and to support a healthy lifestyle. When we talk about a “balanced diet,” we are referring to a diet that includes all the necessary macronutrient groups (carbohydrates, proteins, and fats) as well as essential vitamins and minerals. Avoiding large meals and foods high in sugar can also help prevent a mid-day energy crash.
Hydration
Dehydration can lead to fatigue and reduced concentration. You should drink at least eight glasses of water a day. Flavoring your water with lemon, cucumber, or blueberries can make this healthy habit more enjoyable.
Improve sleep
Restful sleep is essential for your health and energy. It’s important to have regular bedtimes and wake-up times every day, even on weekends. Make sure your bedroom is comfortable: dark, cool, and quiet, and consider a pre-bedtime routine that might include reading or deep breathing exercises to help you relax.
Managing Stress
Chronic stress can be a major drain on your energy levels. Identify the stressors in your life and look for ways to reduce them. Techniques such as time management, delegating tasks, and setting boundaries can be effective. Also, engaging in hobbies or activities you enjoy can counteract the effects of stress.
Exercise regularly
Regular physical activity can increase your overall stamina and energy levels. It doesn't have to be strenuous; even daily walks or light jogging can provide significant benefits.
Plan at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, as recommended by WHO.
Caffeine and alcohol
Moderation is the key when it comes to caffeine and alcohol. While a small amount of caffeine can increase alertness, too much can interfere with sleep and lead to a drop in energy. Similarly, alcohol can have a sedative effect and disrupt sleep patterns, reducing energy levels the next day.
Take regular breaks
Scheduling regular breaks during work or study can prevent mental and physical fatigue. These breaks are essential for maintaining high concentration and energy. Short bursts of non-work-related activity, such as reading, meditating, or taking a short walk, can refresh the mind and help recharge the batteries.
Routine
Try to maintain a consistent routine for meals, exercise, and sleep. This can help regulate your body clock, optimizing your energy levels throughout the day.
Eat regularly
Eating meals and snacks at regular intervals helps keep blood glucose levels stable, preventing energy crashes. To keep energy levels steady, it is advisable to include a mix of proteins, fats and carbohydrates in meals and snacks.
Fatigue: general aspects
In everyday life, fighting fatigue and feeling energetic is essential for productivity, well-being and quality of life.
Maintaining the body's energy levels is the result of a complex intertwining of biological processes, including cellular respiration, metabolism, the endocrine system, energy homeostasis, and neurotransmission.
Cellular respiration
Cellular respiration is an essential biochemical process that occurs in the cells of all living organisms to produce energy in the form of ATP. Insufficient cellular respiration can contribute to fatigue, as cells are unable to generate enough energy to support vital functions.
Metabolism
Metabolism includes all the chemical reactions that occur within the body by which cells obtain the energy needed to grow and perform all vital functions. It includes catabolism and anabolism.
The first is the process of breaking down complex molecules into simpler ones. This process releases energy, which is stored in the form of ATP (adenosine triphosphate), the main energy molecule used by cells to perform essential life functions. Examples of catabolic reactions include glycolysis, the Krebs cycle, and cellular respiration, which convert nutrients such as carbohydrates, fats, and proteins into usable energy.
Anabolism is the process of using energy to build complex molecules from simpler precursors. Examples of anabolic processes include the synthesis of nucleic acids (DNA and RNA) and proteins.
Metabolic rate affects how quickly the body uses up energy and resources, directly influencing energy levels. Factors How age, genetics, hormonal changes, and lifestyle (diet and exercise) can significantly affect a person's metabolism.
Endocrine system
The endocrine system plays a vital role in regulating metabolism and energy levels, coordinating a variety of metabolic processes through hormones that are essential for maintaining adequate energy levels. Hormones are molecules produced by endocrine glands, which are released into the bloodstream to act on specific organs and tissues.
The thyroid glands produce hormones such as thyroxine (T4) and triiodothyronine (T3), which impact your basal metabolic rate. These hormones increase your metabolism and regulate the rate at which your body uses energy.
Other hormones, such as insulin and glucagon (produced by the pancreas), help manage blood glucose levels, providing a steady supply of energy.
Energy Homeostasis
Energy homeostasis is the physiological process that balances energy intake with energy expenditure, influencing energy levels and fatigue. This balance is essential for maintaining a healthy body weight. The hypothalamus, located at the base of the brain, regulates energy homeostasis by integrating signals related to food intake and energy reserves, thereby modulating metabolism, hunger, and satiety.
Neurotransmission
Neurotransmission refers to the process by which neurons release neurotransmitters to communicate with other neurons, muscle cells, or glands. This communication is essential for orchestrating a coordinated response to different energy demands. For example, neurotransmitters such as dopamine and serotonin influence mood, sleep, and concentration, all of which are linked to energy levels. Adrenaline, another neurotransmitter, activates the “fight or flight” response, providing a boost of energy in stressful situations.
Understanding how these biological processes regulate energy levels and fatigue offers useful insights for managing health and improving energy and vitality.
Diabetes: Know it to manage it
Diabetes is a chronic metabolic disease characterized by high blood glucose levels that over time lead to serious damage to the heart, blood vessels, eyes, kidneys, and nerves.
It is due to a deficiency in insulin production and, often, to a decrease in its biological efficacy. Insulin, a hormone released by the pancreas, is essential for controlling blood glucose levels.
Types of Diabetes
Diabetes is a complex and multifactorial medical condition, representing a collection of different clinical syndromes. Although these may differ from each other, they are all characterized by high blood glucose levels.
The various forms of diabetes share this common trait, but manifest themselves in different ways:
- Type 1 Diabetes : This is primarily the result of the destruction of pancreatic beta cells resulting in a lack of insulin. This condition is autoimmune in nature, which means it is caused by the immune system mistakenly attacking its own body. It usually occurs at a young age and the only treatment available is insulin.
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Type 2 Diabetes: more common than type 1, it can range from predominant insulin resistance with relative insulin deficiency to a predominant secretory defect with insulin resistance. It usually presents in adulthood, although in recent years it has been increasingly diagnosed in adolescence.
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Gestational diabetes : Affects women during pregnancy and usually resolves after delivery. However, it increases the risk of developing type 2 diabetes later in life.
Blood sugar regulation
Glucose is the main source of energy for cells. Blood sugar regulation occurs thanks to insulin. This hormone, in fact, helps cells absorb glucose from the bloodstream and lowers the levels in the blood. In diabetes , this process is impaired, leading to high blood sugar, which can cause various health problems over time.
Risk factors and prevention
Risk factors for diabetes vary depending on the type. Type 1 diabetes is influenced by genetic and potentially environmental factors, while type 2 diabetes is strongly linked to lifestyle. Risk factors for the latter include obesity, physical inactivity, unhealthy eating habits, and a family history of diabetes. To manage diabetes, preventive measures include maintaining a healthy weight, eating a balanced diet rich in fruits, vegetables, and whole grains, and getting regular exercise.
The thyroid glands produce hormones such as thyroxine (T4) and triiodothyronine (T3), which impact your basal metabolic rate. These hormones increase your metabolism and regulate the rate at which your body uses energy.
Other hormones, such as insulin and glucagon (produced by the pancreas), help manage blood glucose levels, providing a steady supply of energy.
Symptoms and diagnosis
In type 1 diabetes, symptoms may develop suddenly, while in type 2 diabetes, they develop gradually and more gradually. Common symptoms include increased urine output (polyuria), intense thirst (polydipsia), constant hunger, weight loss, tiredness, blurred vision, and slow-healing wounds. Diabetes is diagnosed through blood tests that measure glucose levels. Common tests include fasting blood glucose, oral glucose tolerance test, glycated hemoglobin (HbA1c) test, and urine tests. These tests help identify abnormal blood glucose levels, which are indicative of diabetes.
Management and treatment
Diabetes Management and Treatment require an integrated approach aimed at maintaining blood glucose levels as close to normal as possible, thus reducing the risk of long-term complications. To manage diabetes, this approach includes:
Regular blood sugar monitoring
Monitor glucose levels frequently to adjust therapy and diet.
Lifestyle changes
Eating a balanced and varied diet, rich in nutrients and low in sugar and saturated fat, and increasing the intake of high-fiber foods, along with a regular routine of physical activity, is essential to controlling diabetes.
Drug therapy
In type 1 diabetes, insulin therapy is always necessary to manage diabetes. For type 2 diabetes, oral medications may be prescribed, which can be used alone or in combination. If these are not sufficient, therapy can be supplemented with insulin or other injectable medications.
Therapeutic education
Diabetes therapeutic education provides patients with the knowledge and skills to manage diabetes effectively, emphasizing the importance of self-monitoring of blood glucose, a balanced diet, regular exercise and the correct use of medications. The goal is to improve the patient's autonomy and quality of life, reducing the risk of future complications.
Managing hypertension
Managing hypertension is crucial, as it is a common medical condition that affects millions of people worldwide.
Definition of Hypertension
Hypertension occurs when the blood pressure in the arteries is persistently high, exerting excessive force against the arteriolar walls. Blood pressure is measured in millimeters of mercury (mmHg) and is given by two numbers: the first is the systolic pressure, the second is the diastolic pressure. Blood pressure values higher than 140/90 mmHg generally correlate with hypertensive states.
Classification of Hypertension
- Primary (essential) hypertension: represents 90-95% of cases of hypertension, has no clearly identifiable etiological cause. However, it is recognized that a combination of environmental and genetic factors contribute to the onset and progression of the disease.
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Secondary hypertension: only a small percentage (5-10%) of hypertension cases are secondary, that is, the consequence of pathologies of the endocrine or renal system or linked to the use of certain drugs.
Diagnosis of Hypertension
Diagnosing hypertension requires measuring it on multiple occasions to confirm persistently high values. It is usually diagnosed when these values are consistently above 140/90 mmHg. Additional tests, such as urinalysis, blood tests, and echocardiograms, may be performed to identify possible causes and assess organ damage.
Risk Factors
Obesity
Excess body weight can significantly increase blood pressure.
Smoking
Smoking accelerates the deterioration of the arteries, promoting chronic hypertension. In addition, nicotine can temporarily alter the control of blood pressure by stimulating the release of hormones such as epinephrine, adrenaline and vasopressin.
High sodium intake
Excessive salt consumption has been linked to high blood pressure.
Physical inactivity
Lack of exercise contributes to weight gain and can increase your heart rate and blood pressure.
Excessive alcohol consumption
Excessive alcohol consumption is linked to elevated blood pressure because it can cause vasoconstriction, interfere with kidney function, contribute to weight gain, and reduce the effectiveness of antihypertensive medications.
Stress
Chronic stress can increase blood pressure by activating the sympathetic nervous system, which releases hormones that promote vasoconstriction. It can also lead to unhealthy behaviors such as poor eating habits and substance abuse, which further worsen blood pressure.
Age
As we age, blood pressure tends to increase due to stiffening and loss of elasticity of the arteries.
Medical conditions
Conditions such as diabetes, kidney disease, and sleep apnea are linked to an increased risk of high blood pressure.
Complications and consequences
- Cardiovascular diseases: High blood pressure can lead to stiffening of the arteries, resulting in heart attacks and heart failure.
- Stroke: High blood pressure can cause blood vessels in the brain to become blocked or even rupture.
- Kidney Diseases: Hypertension can cause damage to kidney tissues, including capillaries, glomeruli, renal tubules, and interstitial tissues.
- Loss of vision: High blood pressure can weaken or damage small blood vessels in the retina, leading to gradual vision loss.
- Cognitive decline: High blood pressure is linked to decreased cognitive function, which can lead to dementia.
Management and treatment
Managing high blood pressure usually requires a combination of lifestyle changes and drug treatments. Lifestyle changes may include:
- Maintain a healthy weight: Even a small weight loss can help control blood pressure.
- Regular physical activity : Moderate-intensity physical activity can help lower blood pressure.
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Balanced diet: A diet rich in fruits, vegetables, whole grains and low in saturated fat and cholesterol can help control blood pressure.
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Reduce sodium intake : Restricting salt in your diet can help lower blood pressure.
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Limit alcohol consumption: Drinking alcohol in moderation, if you can't cut it out completely, can help lower your blood pressure.
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Adequate sleep: Getting enough sleep every night can help keep your blood pressure under control.
Medications, often used when lifestyle changes are not enough, must be prescribed by a doctor and customized to the individual's needs.
Tips for managing and preventing diabetes and hypertension
Diabetes and hypertension are two chronic medical conditions that often coexist and can increase the risk of developing further complications if not managed properly.
Both conditions have a significant impact on overall health and their management requires a combination of lifestyle changes and medical treatments to control symptoms and prevent long-term damage.
Balanced diet
A heart-healthy diet is essential for managing blood sugar and blood pressure levels, helping to prevent diabetes. It is important to include a variety of fruits, vegetables, whole grains, and lean proteins. It is also essential to limit saturated fats, trans fats, added sugars, and foods high in sodium.
Portion control
Managing portion sizes helps control calorie intake and can lead to weight loss, which is helpful for both diabetes and hypertension.
Constant carbohydrate intake
For diabetics, it is important to maintain a constant carbohydrate intake to avoid glycemic spikes. Low glycemic index foods are preferable, as they have a lower impact on blood sugar levels.
Regular physical exercise
It is recommended to do at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. Activities may include walking, cycling, or swimming. Regular exercise helps improve blood pressure, reduce stress, and prevent diabetes.
Strength training
Incorporating strength training at least two days a week can help improve muscle strength, increase metabolism, and improve insulin sensitivity.
Stress Management
Chronic stress can affect your blood sugar and blood pressure levels. Practices such as mindfulness and meditation or even yoga can be effective in reducing stress.
Adequate sleep
Ensuring 7-9 hours of good quality sleep each night can help regulate stress hormones, which can benefit blood pressure and blood glucose levels.
Avoid smoking
Smoking increases the risk of cardiovascular disease and can worsen diabetes complications. Quitting smoking is one of the most effective lifestyle changes for patients with both conditions.
Limit alcohol
It is important to limit your intake because too much alcohol can raise blood pressure and interfere with the effectiveness of antihypertensive medications.
Weight loss
Even a modest weight loss, equal to 5-10% of total body weight, can significantly improve blood pressure and blood sugar levels.
Weight monitoring
Tracking your weight regularly can help you stay motivated and adjust your diet and exercise accordingly.
Regular medical visits
It is essential to have regular checkups to assess your blood pressure, blood sugar, and cholesterol. These checks can help you identify potential problems early and adjust your treatment as needed.
Management of diabetes and hypertension requires a multifactorial approach that includes a balanced diet, regular exercise, good stress management, and ongoing medical supervision. By adopting these lifestyle changes, individuals can significantly reduce the risk of complications and live a healthier, better-quality life.
Improve fertility
Improving fertility and achieving parenthood is a common goal for many couples, and understanding the factors that can influence reproductive health is essential.
Tips to improve male fertility
Healthy diet
Consume a balanced diet rich in antioxidants, vitamins and minerals is essential. Foods rich in vitamins C, E, zinc and folic acid have a positive effect on the motility, vitality and health of the sperm.
A positive correlation between the Mediterranean diet and sperm quality has been highlighted in literature. So, green light to the consumption of vegetables, legumes, fruit (including dried fruit), seeds, whole grains, fish (preferably small) and extra virgin olive oil. These represent the main food sources of molecules with anti-inflammatory and antioxidant action capable of counteracting oxidative stress that can alter gametogenesis, causing high frequency of damage to DNA.
Watch your weight and stay active
Obesity and being overweight cause an increase in temperature in the testicles, which can have negative effects on sperm quality and negatively affect fertility. Do moderate physical activity helps maintain a healthy weight, which is linked to better sperm quality. Plan aerobic activity (such as walking, running, etc.) to moderate intensity 30-60' 3-5 times a week and combine progressive training with overloads (weight lifting).
Avoid smoking, drugs and limit alcohol
Smoking is harmful not only to general health, but also because it is associated with an increased risk of sexual dysfunction in later life and a reduction in reproductive capacity due to direct effects on spermatogenesis.
On the other hand, alcohol consumption can reduce testosterone levels in the blood and in the long term can cause irreversible testicular atrophy. The use of drugs and anabolic steroids also plays a significant role in compromising reproductive function.
Manage stress
High levels of stress can affect sperm quality and changes in hormonal status. Learn to manage it through techniques such as meditation, yoga or hobbies.
Reduce exposure to environmental toxicants
These substances can cause numerous epigenetic changes through alterations in DNA methylation processes. Chronic exposure to low doses of pesticides, heavy metals and industrial chemicals can cause interference with the endocrine and reproductive systems. Use personal protective equipment if exposure is unavoidable; choose organic products when possible and perform periodic andrological visits to monitor the effect of these chemicals on reproductive health.
Regular check-ups
Regular health checks can detect problems early. Additionally, some medications can affect fertility, so you should consult your doctor.
Tips to improve female fertility
Diet
In general, the literature shows how the Mediterranean diet , based on the consumption of whole grains (in order to minimize insulin fluctuations); white meat, eggs and legumes; low-fat milk and dairy products; fish and dried fruit (sources of omega-3); fresh fruit and vegetables (sources of vitamins, minerals and fiber), EVO oil, represents the food model with a positive impact on fertility. These measures can be combined with the integration of folic acid, vitamin B12, zinc and antioxidants.
Regular physical exercise
Maintaining a correct body weight, adequate physical activity combined with a healthy diet can positively influence fertility. It is advisable to do at least 150 minutes of physical activity (walking, dancing, swimming etc..) at moderate intensity every week (or 30 minutes for 5 days), starting gradually.
Avoid smoking and limit alcohol
Tobacco smoke contains hundreds of harmful compounds that negatively affect the female reproductive system. Smoking accelerates the loss of follicles, reduces fertility and increases the time needed to achieve pregnancy. Excess alcohol, on the other hand, leads to a lower production of female hormones, causing ovarian failure that manifests itself with menstrual irregularities or absence of ovulation.
Limit exposure to environmental toxins
Exposure to pesticides, radiation, heavy metals, additives, industrial products, especially in childhood and adolescence (phases in which the organism is in continuous development) can determine not only infertility in adulthood but also cause gynecological pathologies, such as some tumors and malformations of the reproductive system.
Managing Stress
High levels of stress can interfere with ovulation. Techniques such as mindfulness, meditation, and deep breathing exercises can help manage it.
Track ovulation
Commercially available ovulation prediction kits can help you pinpoint your most fertile days. It’s also important to track (via apps or other tools) your menstrual cycle to identify your fertile window.
Body temperature
Also monitor your body temperature as a slight increase in temperature usually occurs after ovulation.
Regular checks
Routine gynecological visits can help monitor reproductive health and intercept any pathologies/problems in time.
Medicines and treatments
For those with PCOS or endometriosis, medications or treatments may be necessary to affect ovulatory function and improve/restore fertility.
Consult a specialist
If you have not been able to conceive after a year of trying (or six months if you are over 35), seeing a specialist can provide further insight and treatment options.
Understanding Fertility
Fertility, or the bio-physiological capacity of an individual to procreate, represents a fundamental aspect of reproductive health and can be influenced by various biological, genetic, environmental and behavioral factors.
It is a very complex issue that concerns both men and women.
Fertility in men
Sperm quality and quantity
Spermatogenesis, or the production of spermatozoa, is not constant and undergoes fluctuations and decreases related to aging. Unlike women, aging in men does not cause a rapid drop in gonadal hormone secretion, but a gradual decline that begins in young adulthood and progresses over time.
Male fertility depends primarily on the production of good quality sperm in sufficient quantity. The most significant parameters include the motility (the ability of sperm to move effectively towards the egg); the morphology (the shape and structure of spermatozoa) and concentration.
According to WHO guidelines, a man is considered fertile if he has a concentration of 15 million sperm per milliliter or more. However, even with a normal sperm count, factors such as poor motility or abnormal morphology can compromise fertility.
Reproductive health issues
Conditions such as varicocele, sexually transmitted diseases, genetic diseases, hormonal changes, bacterial and viral infections of the genital tract, mumps, cryptorchidism can damage reproductive health.
Furthermore, lifestyle factors such as smoking, excessive alcohol consumption, drug use, and poor eating habits have a worrying impact on the decline of male fertility.
Hormonal imbalances
Hormones play a crucial role in regulating sperm production, under the influence of the hypothalamus and pituitary gland. Imbalances in hormones such as testosterone, luteinizing hormone (LH), and follicle-stimulating hormone (FSH) can lead to reduced spermatogenesis. Conditions such as hypogonadism, in which the body produces too little testosterone, can significantly affect fertility. Diagnosing and treating hormonal changes is essential to improve the chances of conceiving.
Fertility in women
Reproductive aging
Fertility in women peaks between the ages of 20 and 30, with a more rapid decline after age 35. This decline is due to a reduction in ovarian reserve (without the possibility of regeneration) and the quality of oocytes.
Ovarian depletion also correlates with an increased risk of genetic abnormalities in the embryo and an increase in negative obstetric outcomes (miscarriages, preterm births, etc.)
Ovulation disorders
Ovulation disorders are another major cause of female infertility; they can cause infrequent and irregular ovulation as well as no ovulation at all. Conditions such as polycystic ovary syndrome (PCOS), thyroid disorders, diabetes, obesity, hyperprolactinemia can disrupt normal ovulation. Managing these conditions through medications, lifestyle changes, and medical treatments can help restore regular ovulation and improve fertility.
Reproductive health issues
Female fertility is not only guaranteed by the regularity of ovulation but it is the female reproductive system as a whole that plays a crucial role. Endometriosis, uterine fibroids, malformations or structural alterations of the uterus or cervix, Pelvic inflammatory disease can interfere with the ability to conceive.
Pregnancy
Pregnancy is a transformative journey characterized by complex biological processes, significant physiological changes, and lifestyle adjustments.
Understanding these aspects can help future parents face this period with confidence and serenity.
Stages of pregnancy
Plant
Implantation is the first step in pregnancy , which occurs about 6-10 days after fertilization. The fertilized egg, now a blastocyst, travels down the fallopian tube and attaches to the uterine wall. This process triggers the release of human chorionic gonadotropin (hCG), a hormone crucial to maintaining the pregnancy. A successful “implantation” is essential for the unborn fetus to receive nutrients and oxygen from the mother for proper development and growth.
Embryonic development
Embryonic development extends from the third to the eighth week of pregnancy. During this time, the fertilized egg undergoes rapid cell division and differentiation, forming the embryo. Key structures and organs begin to develop, including the neural crest. The heart begins to beat, and the first structures that will become the eyes, ears, and upper and lower limbs begin to form. This stage is very critical.
Formation of the placenta
The placenta is an embryonic annex that provides oxygen and nutrients to the growing fetus and eliminates waste products. It begins to develop soon after implantation and is fully functional by the end of the first trimester. The placenta also produces hormones that support pregnancy, such as progesterone and estrogen. Proper functioning of the placenta is crucial to fetal health and development.
Fetal growth and development
Fetal growth and development occurs from the ninth week of pregnancy until birth. This period is characterized by rapid growth and maturation of organs and systems. By the end of the first trimester, the fetus has developed most of the major organs. The second trimester is characterized by significant growth in size and weight, the fetus also begins to move and respond to external stimuli. In the third trimester, the focus is on the maturation of the lungs and other organs to prepare for life outside the womb.
Maternal physiological changes
Pregnancy induces various physiological changes in the mother's body to support the development of the fetus and prepare for childbirth. These changes include increased blood volume and cardiac output, changes in respiratory function, and changes in the musculoskeletal system to accommodate the growing uterus. Hormonal fluctuations can also lead to symptoms such as nausea, fatigue, and mood swings.
Labor and delivery
Labor and delivery mark the end of pregnancy. Labor is typically divided into three stages: the first stage includes the onset of contractions and cervical dilation, the second stage is the delivery of the baby, and the third stage involves the expulsion of the placenta. The labor and delivery experience is unique to each woman, and factors such as the position of the baby and the health of the mother can influence it.
Lifestyle and prenatal visits
Exposure to environmental factors such as alcohol, smoking, environmental toxicants, drug intake or deficiencies of certain nutrients (e.g. folates) is recognized for its role in causing numerous abnormalities in the development of the embryo and fetus through epigenetic mechanisms. It is essential to adopt healthy behaviors and habits that are well-rooted in the personality, such as following a balanced, varied diet and healthy ; drink adequately; do moderate physical exercise on a regular basis; ensure adequate rest and learn to manage stress. These protective “lifestyles” must become an integral part of daily behavior.
To undergo prenatal visits regularly (ultrasound, blood tests, etc.) is essential to monitor the health of the mother and baby, also ensuring that any problems are addressed promptly.
Factors involved in sports performance
In pursuing successful sports performance, it is essential to understand the sports performance factors that impact performance and ensure a healthy and sustainable path.
Training
Training is essential in any sport, aimed at improving physical abilities such as strength, speed, endurance and power. Effective programs are characterized by specificity, intensity and progression , responding to the demands of the sport and the individual needs of the athlete. Understanding sports performance factors is essential for effective training.
Periodization is a crucial concept in training. It is a strategy used in workout programming that uses a cyclical and ordered method to vary the main aspects of training, especially in terms of intensity (defined as the percentage of the maximum load that can be lifted) and volume. This approach helps to optimize performance, avoid plateauing and overtraining, by systematically alternating periods of more or less intense work.
Diet
Nutrition is another pillar of sports performance. It provides energy and nutrients needed to train, compete and recover. An athlete's diet must support their energy needs and be personalized to their training program and metabolic needs. Carbohydrates are essential for energy and it is important to synchronize their intake with training to maximize muscle glycogen stores and improve performance; proteins are needed for muscle repair and growth and fats for long-term energy release. Hydration also plays a crucial role, as even mild dehydration can impair an athlete's ability and promote early fatigue.
It is also worth considering post-workout nutrition which is essential for recovery, with a focus on replenishing glycogen stores with carbohydrates and muscle repair and growth with proteins.
Mental preparation
Mental preparation can make the difference between winning and losing, especially at very high levels of competition. An athlete's ability to remain calm under pressure, stay focused during performance, recover mentally from setbacks, and cultivate a resilient mindset determines their competitive edge.
Optimize the technique
Movement efficiency involves perfecting technique to maximize performance while minimizing energy expenditure. This not only improves efficiency but also reduces the risk of injury. Sports biomechanics can play a significant role in how athletes can fine-tune their movements to maximize muscle mechanical advantage. Biomechanical analysis can provide important feedback, helping to adjust posture, alignment, and movement for greater efficiency.
Recovery: Essential for Success
Recovery is just as important as training. Recovery techniques such as massage, cryotherapy, compression garments, active recovery sessions, and proper sleep hygiene help speed muscle repair, decrease inflammation, and prepare for subsequent training sessions.
Injury Management: Prevention and Treatment
Injury management is a critical aspect of sports performance. Preventive measures include proper warm-up exercises, proper technique, and proper equipment. In the case of injuries, effective treatment followed by professionally guided rehabilitation ensures a safe return to sport. Chronic injuries require especially careful management to prevent long-term damage.
What is meant by sports performance?
Sports performance refers to the level of performance and competence an athlete demonstrates in a specific sport.
This is not limited to physical ability alone, but includes a number of interconnected factors such as technique, tactics, psychological state, recovery strategies and nutrition.
Physical preparation
Physical preparation is a complex balance of various elements, all aimed at improving the performance and resilience of the athlete. A good physical training program is scientifically structured, adapted to individual needs and regularly updated to reflect the progress, the condition of the subject and any signs of overtraining or fatigue and focused on both general physical preparation (GPP) than on that specific one (SPP).
Physical conditioning involves rigorous training routines designed to improve strength, speed, agility, flexibility, cardiovascular endurance, and strengthen areas susceptible to injury.
Muscle growth and flexibility
Muscle growth, or hypertrophy, is a primary goal of physical training, achieved through resistance and strength exercises. However, for athletes, this dimension alone is not enough, muscles must also be flexible. Flexibility is crucial for injury prevention and maintaining good mobility and posture.
A well-balanced training program that includes exercises to build muscle, increase strength, and improve flexibility ensures that muscles and joints work through their full range of motion, reducing the risk of injury and improving overall performance.
Mental preparation
Mental preparation is as important as physical training in sports performance. It focuses on improving performance through techniques that increase concentration, manage stress, and maintain motivation. Techniques such as visualization, mindfulness, and goal setting are essential to building a solid mental framework, allowing athletes to perform under pressure and maintain a competitive edge.
Nutritional support
A well-designed nutritional plan, customized to the athlete's specific needs and goals, is essential to optimize athletic performance and overall health, providing the energy needed for high-intensity workouts and aiding in the repair and growth of muscle tissue.
Key components include adequate hydration; carbohydrates for energy (whole grains, fruits, vegetables, and legumes); high-quality proteins (lean meat, fish, eggs, dairy) for muscle repair; and fats from sources such as extra virgin olive oil, nuts, seeds, and fish (for energy during long-duration workouts). Additionally, micronutrients (vitamins and minerals) support various bodily functions, including muscle contraction and strengthening the immune system.
Speed and endurance
Speed is crucial in many sports (e.g. swimming and cycling) and depends on muscular power, technique, reaction time and neural efficiency.
Speed training typically includes high-intensity interval training (HIIT), power-focused resistance training, and more technical exercises to refine the movement.
For athletes involved in sports that require both speed and endurance (e.g. soccer, basketball) training should be balanced to prevent one type of training from undermining the other (e.g. too much endurance work reducing muscular power).
Recovery strategies
Recovery is an essential component of sports performance to reduce the risk of overtraining, improve overall performance, and prevent injuries.
Adequate sleep is essential for effective recovery, and is critical for physiological and psychological recovery. In fact, during sleep, the remodeling and repairing neural circuits; active recovery, such as low-intensity exercise on rest days to stimulate blood circulation; passive recovery methods, including massage to reduce muscle tension, cryotherapy for muscle pain and inflammation and the use of compression garments.
Tips to improve sports performance
Athletes are constantly looking for ways to improve their sports performance, whether through increased physical strength, improved recovery, or more effective training techniques.
Tips to improve sports performance
- Structured Training Programs : It is essential that your training program is carefully tailored to your sport . Incorporate a mix of endurance, strength, flexibility, and skill training to cover all aspects of athletic performance.
- Consistency and progression : the improvement comes from consistent practice and gradually increasing the intensity and complexity of your workouts. Setting realistic goals and milestones will help you stay motivated and track your progress.
- Mental Training : Sports performance is not just physical; mental endurance also plays a significant role. Techniques such as visualization, mindfulness, and goal setting can improve concentration and resilience, helping athletes handle the pressure during competitions.
- Proper Nutrition : Providing the body with the right nutrients before and after training improves performance and recovery. A balanced diet rich in carbohydrates, proteins and fats, along with adequate hydration, is essential.
- Technology and Equipment : Using modern technology and equipment to improve the effectiveness of your workout. Some devices can track your progress and provide information about your physical health, while the right equipment (such as proper footwear and clothing) can improve your performance. and prevent injuries.
Tips for gaining muscle mass
- Increase protein intake : Protein requirements for athletes may exceed standard recommendations and may be moderately increased in relation to the intensity of physical activity, but excesses should be avoided. Proteins consumed in excess of the necessary requirement will not contribute to the formation of additional muscle mass. In fact, excess amino acids will be metabolized, significantly engaging the kidneys and liver, and will be partly eliminated as urea.
- Strength training : Focus on compound movements that target one or more muscle groups. This approach is more efficient and stimulates greater hormonal responses, which are beneficial for muscle growth.
- Adequate Rest : Muscles need time to repair and grow. Make sure you get enough sleep and avoid overtraining by building rest days into your routine.
- Caloric surplus: To build muscle mass, you need to consume more calories than you burn. Calculate and know your daily caloric needs and aim for a surplus to support muscle growth.
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Progressive overload : Continuously challenging your muscles by increasing weights or changing exercises. This prevents the plateau effect and ensures continued growth.
Tips to improve recovery
- Active recovery : Light exercise on rest days, such as walking or yoga, can improve circulation and help speed the elimination of waste products accumulated during intense workouts.
- Stretching and Foam Rolling : Regular stretching and foam rolling can improve flexibility, reduce soreness, and prevent muscle tightness, promoting faster recovery.
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Hydration and Nutrition : Replenishing fluids and nutrients after intense exercise is essential for recovery. Electrolytes, especially potassium and sodium, contribute to fluid and salt balance and muscle function.
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Quality Sleep : It is important to aim for 7 to 9 hours of restful sleep each night. Sleep is essential for muscle repair, hormonal balance, and overall recovery.
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Cooling down: Incorporating a cool-down phase after intense exercise helps to gradually lower your heart rate and can reduce the buildup of lactic acid, which often leads to muscle soreness.
What does it mean to grow old?
Aging is a multifactorial, physiological and complex process that involves biological, psychological and social aspects.
Each of these dimensions interacts with the others, creating a unique and different aging experience for each individual (this is called "heterochrony").
It is characterized by a progressive reduction in the individual's psycho-physical functions and ability to adapt to the environment, distinguishing biological, psychological and social aging.
Biological aging
Aging biologically is a natural process which occurs at the cellular and molecular level, influenced by genetic and environmental factors. It manifests itself with progressive alterations of metabolism, physical-chemical changes of cells, compromising self-regulation, regeneration and leading to structural and functional changes of tissues and organs.
Mechanisms of Biological Aging
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Telomeres and Aging : Telomeres , which are repeated sequences of DNA at the ends of chromosomes, shorten each time a cell divides. Telomere shortening is associated with aging cells and their reduced ability to divide.
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Accumulating Cell Damage : DNA damage accumulates over time due to environmental factors such as radiation, toxic chemicals, and oxidative stress caused by free radicals. This damage can impair cellular function and contribute to disease. Additionally, DNA repair mechanisms become less efficient with age.
- Technology and Equipment : Use modern technology and equipment to improve the effectiveness of your workout. Some devices can track your progress and provide information about your physical health, while the right equipment (such as proper footwear and clothing) can improve your performance and prevent injuries.
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Metabolic changes and decline in mitochondrial function : As we age, cells' metabolism becomes less efficient. This can lead to a buildup of cellular waste products and a reduced ability to use energy effectively.
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Physiological changes: Aging is accompanied by morpho-functional changes in the different systems and organs. For example, arteries can stiffen, lung capacity can decrease, and cognitive functions can decline.
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Hormonal changes : The production and regulation of hormones changes with age. For example, menopause in women leads to a decrease in estrogen levels, affecting bone density and cardiovascular health.
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Immune system decline : The immune system becomes less efficient with age, increasing susceptibility to infections and diseases.
Psychological aging
Psychological aging involves changes in cognitive function, emotional state, and mental health that occur with age. This process is influenced by biological and psychosocial factors, such as social support, life experiences, and sociocultural context. Key aspects of psychological aging include:
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Cognitive decline : As you age, you may experience changes in your cognitive functions, including slower processing speed, decreased memory, difficulty planning and cognitive flexibility. While some decline in cognitive function is normal, significant impairments can lead to conditions such as dementia.
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Emotional health : Older adults often show greater ability to manage emotions and may experience higher levels of psychological well-being. than younger people. However, loneliness and depression can be significant problems, especially when accompanied by social isolation or the loss of loved ones.
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Personality changes : While basic personality traits tend to remain stable, some aspects of personality, such as openness to new experiences or sociability, may change with age.
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Adaptation to changes : Adaptation to life changes such as retirement, which causes many individuals to feel "useless", empty, lacking in prospects; the loss of a spouse, or changes in health status represent a significant aspect of psychological aging.
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Progressive overload : Continuously challenging your muscles by increasing weights or changing exercises. This prevents the plateau effect and ensures continued growth.
Social aging
Aging socially is about the impact that age has on a person's social status, relationships, and role in society.
Components of social aging
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Changing social roles : As people age, they often experience major transitions in social roles, such as retirement, becoming a grandparent, or having to adjust to the loss of a spouse or friends. These changes can affect their self-perception and their status in society.
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Social Networks : Social connections can change with age. While some older adults may experience social isolation, others maintain strong social networks through family, friends, and community involvement.
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Age discrimination : Negative age stereotypes can lead to discrimination and marginalization of older people, limiting their opportunities and negatively impacting their self-esteem and well-being.
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Economic Factors : Financial security is essential to maintaining independence and accessing health care and other necessary resources.
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Access to Health Care : Aging requires access to quality health care services to manage age-related health problems. Social support systems and community resources influence older adults' well-being.
Main processes associated with aging
Aging is an inevitable process that affects several biological systems of the body and includes the importance of healthy aging.
While aging is a natural stage of life, understanding how it impacts these systems can help individuals better manage changes and maintain a healthier lifestyle for healthy aging.
Nutrition
As we age, nutritional needs change. Older adults may require fewer calories due to decreased physical activity and lean body mass, but they still need to eat a healthy diet for healthy aging, ensuring they get enough energy and nutrients to maintain health. Additionally, decreased sense of taste and smell can decrease appetite and alter food preferences. Dental problems and financial constraints can affect food choices. Finally, vitamin D, calcium, and B vitamins are essential in this age group to support bone health and energy levels.
Muscles
Sarcopenia, or loss of muscle mass and strength, is a common effect of aging that can begin as early as age 30 and progresses more rapidly after age 60. This decline significantly affects mobility, balance, and overall strength, increasing the risk of falls and fractures. It also leads to a reduction in basal metabolic rate and insulin sensitivity. To combat this and promote healthy aging, regular physical activity, especially strength and resistance training, can help slow the progression of sarcopenia and maintain healthy muscles.
Bone
Aging also affects bone density. Over time, bones become more porous and fragile, a condition known as osteoporosis. This increases the risk of fractures, especially of the hip, spine, and wrist. Factors such as hormonal changes, particularly a decrease in estrogen in women menopause, significantly affects the process of bone remodeling. Calcium and vitamin D are essential for maintaining bone health, along with regular exercise, which can help strengthen bones and improve balance.
Digestion
The efficiency of the digestive system decreases with age. Changes in the lining of the gastrointestinal tract reduce the production of digestive enzymes and gastric juices, impairing digestion and nutrient absorption. This can lead to deficiencies in vitamins such as B12 and minerals such as iron and calcium. Additionally, intestinal motility may decrease, causing increased constipation.
Dietary fiber becomes even more important, along with adequate hydration and regular physical activity, to help maintain digestive health.
Cognitive function
Cognitive decline is one of the most feared and worrisome aspects of aging, ranging from simple forgetfulness to more serious conditions such as Alzheimer's disease and dementia.
Although cognitive decline is not inevitable, it is common as we age. Participating in intellectually stimulating activities, maintaining social interactions, regular physical activity, adequate sleep, and a balanced diet play a significant role in maintaining cognitive health.
Drug Management
As people age, the liver and kidneys, which are responsible for metabolizing and eliminating drugs, may function less efficiently. A drug dosage that would not cause side effects in younger people may produce unwanted reactions in older people due to physiological changes associated with healthy aging. Therefore, it is often essential to reduce the dose of medications for older patients. Regular reviews of drug therapy by your doctor can help avoid potential interactions and ensure the effectiveness and safety of your treatment.
Tips for aging well
Aging is an inevitable part of life, but how we age is profoundly influenced by lifestyle choices.
From physical activity to social engagement, tackling a variety of aspects can significantly improve the quality of the aging process.
Regular physical activity
As you age, staying active is key to aging well, as it helps maintain strength, flexibility, and endurance, which are essential for independence and mobility. Regular physical activity helps manage weight, strengthens the heart, and reduces the risk of chronic diseases such as diabetes and heart disease. It also benefits mental health, alleviating symptoms of depression and anxiety. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, incorporating muscle-strengthening exercises on two or more days. Activities such as walking, swimming, and yoga are especially beneficial for joint health.
Balanced diet
Nutrition plays a fundamental role in how you age well. Eating a balanced diet, rich in essential nutrients, helps to “ward off” illnesses, maintain energy levels and support mental acuity. It is advisable to favor fruits and vegetables, lean proteins such as milk, low-fat yogurt, legumes, eggs, fish and meat, especially lean and white meat, and whole grains in the diet. It is also important to reduce fat intake, preferring those richer in mono and polyunsaturated fatty acids, reduce salt and sugar intake and maintain good hydration. With the natural slowing down of the metabolism due to As you age, you should pay attention to portion sizes to age well and avoid weight gain and related health problems.
Mental stimulation
Keeping your mind active is just as important as your physical fitness. Engaging in activities that challenge your cognitive abilities can help you maintain your memory, reasoning, and processing skills. These activities can include doing puzzles, reading, learning a new language, or playing a musical instrument.
Social interactions also stimulate the brain. A simple conversation can engage multiple brain regions, increasing cognitive reserve and reducing the risk of cognitive decline.
Adequate sleep
Quality sleep is essential at any age, and it becomes even more important to age well . Sleep allows the body to repair and renew various cellular components essential for physiological functions, used up throughout the day, and helps consolidate memory. In addition, insufficient rest has been linked to an increased risk of chronic diseases. You should aim for 7-9 hours of quality sleep per night. Maintaining a regular sleep schedule, creating a comfortable and uncluttered environment, and avoiding caffeine and electronic devices before bed can help improve the quality of your night's rest.
Social commitment
Isolation can be a significant problem for older adults, but staying socially active can help combat it. Maintaining relationships and creating new ones can improve mood and provide support. Getting involved in community or volunteer work can also provide a sense of purpose and belonging.
Participating in activities organized in local community centers or simply meeting regularly with friends and family, in general every interaction can significantly contribute to psychological well-being and longevity.
Allergies: general aspects
Allergies, a common health condition that affects millions of people worldwide, are essentially “mistakes” of the immune system.
The body, in fact, mistakenly identifies a harmless substance (allergen) as a threat, to which it responds with an exaggerated and abnormal reaction of the immune system. This response can cause symptoms ranging from mild, such as sneezing and itching, hives , etc. to serious ones, such as anaphylaxis, a life-threatening condition.
Mechanism of action
1. Immune response
The main role of the immune system is to defend the body from infections and diseases. In some conditions, this system mistakenly treats harmless substances as 'invaders', triggering an abnormal immune response. The immune cells involved, especially B lymphocytes, produce antibodies called Immunoglobulin E (IgE). These antibodies are specific to the allergen and are central to the allergic response.
2. Awareness raising
Sensitization is the initial phase of an allergic disease during which exposure to an allergen causes the immune system to produce IgE antibodies. This phase is crucial because without sensitization, typical allergic symptoms will not occur during subsequent exposures.
3. Allergic reaction
Upon re-exposure to the allergen, IgE antibodies recognize it and signal immune cells to release various chemical mediators (degranulation), including histamine. Histamine and other substances are responsible for the various symptoms of an allergic reaction, such as redness, swelling, itching, and changes in secretions and smooth muscle tone.
Social interactions also stimulate the brain. A simple conversation can engage multiple brain regions, increasing cognitive reserve and reducing the risk of cognitive decline.
4. Inflammatory cascade:
The release of histamine leads to an inflammatory response, a cascade of events involving various cells and chemical messengers. This response increases blood flow and the recruitment of other types of immune cells (eosinophils, neutrophils, etc.) to the affected area. This can perpetuate inflammation and worsen allergic symptoms.
5. Chronic inflammation:
In some cases, continued exposure to allergens can lead to chronic inflammation, where the immune response remains perpetually active. This can cause long-term tissue damage and exacerbate symptoms, as seen in conditions such as chronic asthma or perennial allergic rhinitis.
Participating in activities organized in local community centers or simply meeting regularly with friends and family, in general every interaction can significantly contribute to psychological well-being and longevity.
Types
There are different types of reactions, classified mainly by the substance that triggers them or the way in which people are exposed to them.
- Seasonal Allergies (Hay Fever ): Caused by allergens present in the air at certain times of the year, such as tree and grass pollen. Symptoms include sneezing, nasal congestion, itchy, watery eyes.
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Food Allergies : Reactions can range from mild itching and rashes to severe anaphylaxis and are caused by specific proteins found in foods such as peanuts, shellfish, eggs, tree nuts, and dairy products.
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Drug Allergies : Responses to medications, which can range from mild skin rashes to severe breathing problems. Common drug allergens include antibiotics, aspirin, and nonsteroidal anti-inflammatory drugs (NSAIDs).
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Insect Sting Allergies : Reactions to venom from stings or bites of insects such as bees or wasps. Reactions can range from mild to severe, including anaphylactic reactions that require immediate medical attention.
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Animal allergies : Typically triggered by proteins in the skin, urine, or saliva of pets (such as dogs and cats).
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Mold allergies : Caused by fungal spores, which can lead to respiratory symptoms (rhinitis and asthma).
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Dust mite allergies : A reaction to dust mites, tiny organisms that live in homes. Symptoms may include sneezing, nasal congestion, eye irritation, and coughing.
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Contact allergies : These intolerances occur when the skin comes into direct contact with allergenic substances, such as nickel, certain perfumes or latex. They can cause dermatitis, itching and redness of the skin.
Factors that influence allergies
Allergies are complex conditions influenced by a network of genetic, environmental, immune, lifestyle and psychological factors.
Allergies affect millions of people around the world , and come in many forms, including seasonal allergies, food allergies, and allergic reactions to medications or environmental substances. It is important to seek allergy relief to manage these symptoms.
While the specific triggers can vary widely, the underlying factors that influence them are interconnected through genetics, environmental exposures, immune system function, lifestyle, and psychological factors.
Genetics
Genetics play a crucial role in determining who develops allergies. Research shows that if one parent has allergies, their child is significantly more likely to have allergies, and this likelihood increases further if both parents have allergies. There is a complex association between specific genes and the likelihood of developing conditions such as asthma, eczema, and hay fever. While genetic predisposition does not guarantee the development of allergies, it does set the stage for possible allergic responses and the search for allergy relief.
Environmental exposure
The environment is full of allergens such as pollen, mold spores, pet dander, and dust mites.
Global warming, combined with local phenomena such as urban development that causes buildings and infrastructure to retain and release solar heat, has a direct impact on the timing of flowering, thus altering the usual rhythm of the seasons. This can cause pollen, traditionally present in spring, to begin to spread in the air already at the end of winter. As a result, the seasons dedicated to pollination can extend or reduce, causing allergic reactions even in atypical periods.
Climate change also affects the amount of vegetation and pollen production, as well as the length of pollen seasons, intensifying exposure to pollen and, therefore, increasing the risk of developing allergies.
Immune system dysregulation
The main role of the immune system is to defend the body from pathogens. However, in people with allergies, this system mistakenly identifies harmless substances as threats, triggering an overreaction. This dysregulation may be due to genetic factors, early exposure to allergens, or even a lack of exposure to microbial environments (the “hygiene hypothesis”), which suggests that excessively sterile environments can suppress the normal development of the immune system.
Regarding this last theory, it should be noted that although early exposure to microorganisms may have an impact on the formation of the immune system, there is still no concrete evidence to suggest that exposing children to germs is an effective method of preventing allergies or autoimmune diseases.
It is crucial to find a balance between maintaining a sufficient level of hygiene to avoid infections and allowing some contact with microorganisms that could positively impact the development of the immune system.
Lifestyle
Diet, smoking, exercise, and exposure to irritants significantly affect the functioning of the immune system and its ability to handle allergens. For example, a diet low in antioxidants and omega-3 fatty acids can exacerbate inflammatory responses. Similarly, smoking impairs respiratory function and can aggravate allergic conditions. Both active and passive smoking increase the risk and severity of asthma, which often coexists with other allergies. It is therefore important to adopt healthy lifestyle habits to seek relief from allergies.
Psychological and emotional factors
Stress and emotional well-being are key to managing allergies . Stress can cause hormonal changes, triggering inflammatory processes and compromising the immune response. Its chronic effect can weaken the immune system, making the body more susceptible to allergic reactions and worsening symptoms. This creates a cycle in which stress and allergies reinforce each other.
Taking a holistic approach to managing these factors can help reduce the impact of allergies and improve the quality of life of those who suffer from them, making it easier to find relief from allergies.
Managing Allergies
Allergies can trigger noticeable, unsettling, and uncomfortable reactions with symptoms ranging from mild irritation to severe, life-threatening reactions.
Fortunately, with the right strategies, most people can manage allergies effectively, allowing them to lead normal, active lives.
Identify and avoid triggers
The first step in managing allergies is to identify and avoid the ''allergy trigger'' . Common allergens include pollen, dust mites, pet dander, mold, and certain foods. Understanding what triggers your allergic reactions , allows you to take proactive measures to avoid exposure. This could mean checking pollen forecasts and staying indoors on high pollen days, avoiding certain pets or eliminating specific foods from your diet, etc.
Check the environment you live in
Controlling your living environment can significantly reduce your exposure to allergens. It is essential Keep your living space clean and free from dust by cleaning regularly with a vacuum cleaner equipped with a HEPA ( High Efficiency Particulate Air filter ) and using anti-mite mattress covers and pillows. During high pollen seasons, keep windows closed and use air conditioning which helps filter pollen. Maintain a humidity level in the home between 30-50% with a dehumidifier to prevent mold growth.
Diet
Incorporating foods known for their anti-inflammatory properties into your diet can help managing allergies and reduce symptoms. Foods rich in omega-3, such as fish, walnuts and flaxseed, are essential. Also Fruits and vegetables , rich in antioxidants, such as apples, carrots and green leafy vegetables, can have an anti-inflammatory action. A balanced diet, rich in fruits, vegetables and whole grains, supports the immune system .
Vitamin C is a powerful antioxidant that can help fight inflammation and potentially reduce allergy symptoms. Foods rich in vitamin C include citrus fruits, kiwi, strawberries, bell peppers, and broccoli.
For those who suffer from food allergies , the first step is to identify and avoid the foods that trigger the allergic reaction. This may require careful reading of food labels and, in some cases, the need to completely avoid certain categories of foods, such as nuts, dairy products, soy, eggs or seafood.
For those who are unsure which foods may be causing problems, an elimination diet may be helpful. This approach involves removing suspect foods from the diet for a period of time, then gradually reintroducing them while observing how the body reacts. This can help identify specific foods that trigger allergic reactions.
The role of the gut microbiota in modulating immune responses is well recognized. Probiotics taken from foods such as yogurt, kefir or supplements can help strengthen the immune system and potentially reduce sensitivity to allergies.
Medicines
Over-the-counter and prescription medications can be very effective in Controlling allergy symptoms . Antihistamines, decongestants, and oral, nasal, ocular, or inhaled corticosteroids are commonly used. It is important to consult a doctor to determine which medications are best for you and to discuss any side effects.
Specific immunotherapy
Specific immunotherapy is the only treatment that can alter the natural course of allergies. This treatment involves exposing the body to gradually increasing doses of the allergen, with the aim of developing immune tolerance and decreasing sensitivity. It can be given as injections or sublingual tablets and usually takes several months or years to become fully effective.
Staying healthy
Regular exercise, adequate sleep and stress management can strengthen the immune system, helping to managing allergies more effectively. Additionally, staying hydrated and practicing good personal hygiene can reduce the risk of worsening symptoms.
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