Balanced nutrition for older people

Balanced nutrition in old age is more important than ever. Energy needs are falling, but nutritional needs are rising. In general, due to the physical and lifestyle changes that usually accompany aging, calorie requirements are lower. However, a balanced diet is extremely important.

Being overweight in the elderly increases the risk of heart disease, stroke, diabetes and some cancers. Losing weight can be quite a challenge. If you have gained weight over the years, try to lose weight slowly, gradually.

How to maintain a healthy weight for an elderly person

Balanced nutrition is based on a daily calorie requirement of an elderly person, and it is about 2,000 calories. Drink at least 2 liters of water every day. Be careful with high sodium content in food.

An active lifestyle improves appetite
Take a walk every day or do other outdoor activities. You can ask your doctor which exercises are suitable for your level of mobility.

Vitamins and minerals
A balanced diet for the elderly should be organized in such a way as to provide sufficient vitamins and minerals.

Include liver, dairy products and fish in your diet. These are products with a high retinol content.

Vitamin B12 supports the health of the brain and nervous system. The most common symptoms of deficiency include fatigue, dizziness or loss of balance, as well as decreased mental performance.

Vitamin D – affects the immune system, hormones, bones and brain. Moderate sunlight and appropriate supplements are recommended. It should be remembered that vitamin D is not contained in food in large quantities.

Carotenoids, vitamins C and E – have antioxidant properties. They are important for maintaining tissue health. They can be found in orange, yellow and dark green vegetables. Sweet potatoes, zucchini, carrots, spinach, beets and cabbage are good sources. You can find vitamin E in nuts, seeds, peanut butter and wheat germ. Various fruits and vegetables are rich in vitamin C.

Calcium
Calcium is needed to regulate heart rate and maintain bone mass. You’ll find it in dairy products, boiled vegetables, and calcium-fortified foods.

Iron
Iron deficiency can lead to decreased energy levels, dizziness and problems with concentration. There is a feeling of fatigue and lethargy. Iron deficiency is known as anemia. You will find iron in red meat, shellfish, oysters, offal, beans, lentils and cooked dark green vegetables.

Zinc, potassium and magnesium
The best sources of zinc are meat, oysters, shellfish, pumpkin seeds, beans, peas and lentils.

Potassium lowers blood pressure and reduces the risk of kidney stones. In addition, it also strengthens your bones. It is found in fruits and vegetables such as bananas, plums and potatoes.

Magnesium – plays a key role in 300 physiological functions. Supports the work of the heart, immune system and strong bones. It is found in grains, nuts, fruits and vegetables.

Cholesterol reduction and physical exercises

Cholesterol reduction does not require a drastic change in lifestyle or highly intense exercises. A few exercises will be enough, but it is important to do them systematically.

Research data

It is known that only proper nutrition in combination with physical activity effectively reduces cholesterol levels. This was proved by an experiment conducted on 400 participants who, after measuring the level of cholesterol in the blood, were divided into four groups: the first did not change their lifestyle, the second began to exercise intensively, the third switched to a low-fat diet, and the fourth supplemented the diet with physical activity.

When their cholesterol levels were checked a year later, it turned out that only in the fourth group its decrease was significant.

How Exercise Lowers Cholesterol

Physical exercises favorably change the ratio between bad LDL cholesterol and good HDL cholesterol – they reduce the level of bad and at the same time increase the level of good. In addition, regular exercise reduces systolic and diastolic blood pressure in people with hypertension, improves the efficiency of the heart and lungs. Oxygen transport to tissues and blood flow through organs increases.

In addition, physical activity regulates sugar and insulin levels, improves blood clotting. Regular exercise, in addition to direct effects on the circulatory and respiratory systems, also improves well-being, because during exercise the body produces endorphins – hormones of happiness.

So any kind of activity will be useful – cycling, brisk walking, running, swimming or dancing. It is important to introduce activity gradually. If the body is not used to stress, start with a quick walk. At first, it is enough 2 or 3 times a week for at least half an hour in a row, and after a month, move on to other types of exercises.

Already after 3 months of systematic physical exercise, the HDL level increases by an average of about 7 percent. It is enough to follow the principle recommended by doctors: you should actively spend time at least 3 times a week for at least 30 minutes. The intensity of the exercises performed should be such that your pulse is about 130 beats per minute.

So my advice is pretty simple: start a cholesterol reduction program with 30 minutes a day for 3-5 days a week. Let it be just brisk walking to begin with, but in the future you will still have to load yourself more noticeably – connect running, swimming, or cycling.

After the first month, gradually increase the training time to 50 minutes a day.

Wait at least an hour after eating to start the exercises, and finish them 30 minutes before eating. Do not limit yourself to drinking only mineral water – choose a balanced diet.

Abdominal fat. Why so dangerous?

Abdominal/visceral fat is one of the most dangerous types of fat in the body. If there is more than 15% of it in the body, it poses a great threat to health.

Visceral fat is adipose tissue located around and near internal organs. The abdominal, in turn, is located only in the abdominal area. 

Visceral abdominal obesity is also called so:
1. Male type of obesity;
2. Android obesity;
3. Obese “Apple”;
4. Central obesity.

For the deposition of abdominal fat, the most successful conditions will be: a sedentary lifestyle, high-calorie food, a small amount of fiber and other proper nutrition products in the diet.

Research suggests that fat cells — particularly abdominal fat cells — are biologically active. It’s appropriate to think of fat as an endocrine organ or gland, producing hormones and other substances that can profoundly affect our health. Although scientists are still deciphering the roles of individual hormones, it’s becoming clear that excess body fat, especially abdominal fat, disrupts the normal balance and functioning of these hormones.

Scientists are also learning that visceral fat pumps out immune system chemicals called cytokines — for example, tumor necrosis factor and interleukin-6 — that can increase the risk of cardiovascular disease. These and other biochemicals are thought to have deleterious effects on cells’ sensitivity to insulin, blood pressure, and blood clotting.

Abdominal fat can lead to the risk of such diseases:

Varicose veins;
Cardiovascular diseases;
High risk of oncologies;
Hormonal disorders;
Obesity;
Hyperlipidemia;
Diabetes mellitus;
Alzheimer’s;
Fatty liver hepatosis.

How to defeat this type of obesity?

An ineffective way to get rid of this type of deposits is to perform various movements to pointwise affect the ABS: plank, vacuum, twisting, etc.

A little more effective is the method of influencing the whole body by training. Yes, strength / cardio loads involve a large number of muscles, while burning a lot of calories and positively affecting metabolism, but this is not enough.

The best helper in this matter will be proper nutrition and a diet with a small or decent calorie deficit.

Remember that 3/4 of the result is a diet, and the remaining 1/4 is a workout.

Cortisol and cardio

Cortisol is a hormone of “stress or fear”. It is produced by the adrenal glands at the moment when a person feels threatened or feels the most powerful emotional and physical stress.

This hormone usually converts fats into fatty acids and then into glucose, which is an energy source. The human body needs energy constantly, and in a situation of stress, its amount is required twice as much.

It can have quite a negative effect on the muscles. The higher its level, the more difficult it is for a person to build muscle mass and gain strength.

In fact, cortisol in the elderly is the main factor in the decline of strength.

The production of this hormone is necessary for the normal functioning of a person, but its excess can harm your achievements for the following reasons:

– increases in cortisol increases muscle catabolism.

This is due to the breakdown of tissues with the release of amino acids, which can then be converted into glucose for energy production. This is called gluconeogenesis, and it is one of the main functions of cortisol. This function is necessary to increase energy at the right moments.

– cortisol can suppress the immune system.

In turn, it is the immune system that restores damaged muscles. Because of this, in fact, growth and recovery are slowing down.

– the growth of myostatin always goes next to the growth of cortisol.

Myostatin determines how much muscle mass you can gain. If your goal is to gain weight, then I have bad news.

During cardio trainings, cortisol is produced. But this does not mean that it is necessary to completely abandon cardio in fear of increasing the stress hormone. It is only necessary to highlight the moments when cortisol rises more strongly, and in which cases it is weaker. And use it!

Three facts about cortisol released during exercise.

1. It mobilizes energy. It will release glycogen, fatty acids and break down muscles to provide nourishment for muscle contractions. The more nourishment you need, the more cortisol you will release.

Most often, the goal of cardio is to burn fat. Of course, in this case you need to get the body to mobilize not too much fuel. Too much release will negate the benefits of fat loss.

2. It releases adrenaline. The larger the volume of your cardio workout, the more cortisol is released, which means more adrenaline and a higher level of intensity.

3. It helps to maintain blood sugar levels. Cortisol and glucagon restore sugar when it drops. This is important because if you exercise on an empty stomach (when sugar is low), you will increase cortisol levels to a greater extent.

From all this, we can conclude that the cortisol level gives a feeling of energy. This is not a bad thing in the short term, however, if you do it for too long, or stay in this state for a long time, it will do you harm.

So, the three pillars of increasing cortisol levels:

1. Exercise on an empty stomach.

2. High volume.

3. Maximum intensity.

This leads to the worst types of cardio training for athletes.

1. Interval training on an empty stomach.

An easy 40-minute walk in the morning on an empty stomach is very good. But intensive interval training on an empty stomach is not for us.

In the case of a walk, you also release cortisol, but quite a bit, because the intensity is low.

In the second case, there are problems. Firstly, you are hungry (the first element stimulating cortisol), and you are very tense (the second element stimulating cortisol). Of course, you will have a large calorie consumption, but the risk of increased cortisol is several times higher.

2. Long intervals of high intensity.

Intervals of 20 minutes or more – in this case, you combine high intensity with long duration. And these, as you remember, are two cortisol growth factors.

3. Moderate intensive cardio on an empty stomach.

Let’s go back to morning training again. If you run for 45-90 minutes, you are also putting your muscles at risk. Here you have a large calorie consumption (much higher than when walking), and starvation. These are two factors that increase cortisol.

In this example, I meant jogging, but cycling and other types of cardio will do.

4. Intensive cardio after a workout with weights.

Such work is great for burning fat, reducing the risk of metabolic disorders, and even slows down aging. But there is also a delay in muscle growth.

Belly fat. Causes and how to get rid of it

Belly fat can be caused by various factors such as hereditary predisposition, eating disorders and a low-activity lifestyle, the presence of bad habits, hormonal disorders, diseases of the gastrointestinal tract, oncology.

Before joining the fight to get rid of the belly fat, you should undergo a full medical examination to exclude the presence of dangerous diseases, the symptom of which may be a large belly.

Here is a list of causes of the belly fat. 

Of course, the main reason is the problem of excess weight and, as a consequence, the appearance of fat deposits in the waist and abdomen. Thus, in order to get rid of it, it is necessary to lose weight.

However, a large belly may not always be the cause of excess weight. Experts distinguish the following types of bellies that do not appear due to overeating:

1. “Stress belly” is characteristic of people who are in a state of chronic stress, sleep little, eat irregularly and incorrectly, drink a lot of coffee, abuse energy drinks, love chips, soda, crackers. This type of belly differs in that it is not loose and dense, and fat is concentrated around the navel.

In this case, in order to regain a beautiful belly shape, it is necessary to normalize your psycho-emotional state, change your diet, change your work and rest regime. Exclude from the diet junk foods, caffeine and energy, intense physical activity, which contribute to the production of the hormone cortisol, which promotes abdominal growth.

The place of cardio training should focus on low-intensity training, yoga, Pilates, callanetics. Include foods containing high levels of magnesium in your diet, such as dark green vegetables, nuts, dark chocolate, fish, dried fruits, etc. Meditation techniques, relaxing baths before going to bed using various supplements, breathing exercises are effective in combating stress.

2. “Lifeline”, this type of belly is characterized by the fact that fat deposits are collected on the sides in the form of a roller, it is characteristic of “couch” people, who also like to skip another glass.

To get rid of such a belly, it is worth giving up alcohol, sweet and flour. Preference should be given to lean meat, oily fish, nuts, avocados, eggs. It is worth doing sports, in this case, long-term aerobic training of low intensity (at least 1 hour), such as running, cycling, swimming, will be effective. It is best to do sports in the fresh air.

3. “Low belly”, characteristic of people who have a bulging lower abdomen. This may be a consequence of curvature of the spine, incorrectly selected physical exercises, or improper exercise techniques, poor nutritional diet.

You need to drink more fluids, expand your diet, include more fiber-containing foods in it, change the training system, give preference to circular physical exercises. Consult a specialist for posture correction.

4. “Pregnant belly”, characteristic of both women and men with poorly developed pelvic muscles. Nuts, olives, fish oil should be added to the diet. To reduce the abdomen, the exercise “stomach vacuum” will be effective, as well as performing Kegel exercises.

5. “Swollen belly” in the morning, flat in the afternoon, and swollen in the evening. This type of stomach is typical for people with digestive problems, intestinal microflora disorders, food intolerance to certain foods. To correct this type of belly, it is worth reviewing your diet, determining which foods are not suitable for you and exclude them, enrich your menu with fish, fresh vegetables. Exclude flour, alcohol, processed dairy products, grapes, products containing a large number of carcinogens. It is recommended to have a hearty breakfast and give preference to a light dinner.

6. “Hormonal belly”, most often it is characteristic of those over 40. It develops due to the fact that after this age, people begin to change the hormonal background, metabolism slows down. In order to get rid of such a belly, you need to reconsider your diet, it should have such a ratio of nutrients: 20% protein, 30% fat, 50% healthy carbohydrates, you need to drink enough water, try to be less nervous, sleep well and lead an active lifestyle. In order to get rid of the belly, it is necessary to activate the hormones responsible for fat burning. To do this, you need to eat foods with a high magnesium content and perform interval training of increased intensity.

If you are struggling to get rid of the belly fat. You have tried many things and almost despaired.
Join my training and nutrition program, which I will make specifically for your body type and lifestyle.

Here you can see the results of my clients who have been training with my programs.

I’m waiting for you at my training sessions.

Gratitude. Powerful benefits and techniques

Gratitude is included in the list of the most universal tools for solving life’s difficulties.

According to quantum physics, all the manifestations of this world are woven from one energy of different densities. Feelings are the same energy that can both destroy and create. With the help of the great power of gratitude, a person is able to harmonize life in all directions-from improving mood to improving health. Awareness of the benefits of this practice plus entertaining practical tasks will help you use this tool easily and productively.

What is gratitude?

A person experiences a feeling of gratitude as a response to something happening in relation to him.

That is, this feeling is a kind of natural response to receiving something good. If this response is suppressed or not noticed, and therefore, this energy is stopped on itself, then the balance of energies will be disturbed, which means the balance of everything.

Gratitude is nothing more than restoring balance, or harmony, in a person’s life. It is believed that this feeling has one of the highest frequencies of vibrations (on the Hawkins scale), having a huge positive impact on the person experiencing it.

What is the power of gratitude?

The desire for balance is a condition for staying in this world. When a person gives thanks (by thought, word or deed), he simply pays his debt, restores balance; and on the contrary, by not performing thanksgiving, he blocks the flow of energy, disrupting the balance.

For this reason,  there is a restoration of integrity, without which a happy, full life is impossible.

Any imbalance has consequences. Otherwise, the stagnation of energy will make itself felt by an event swamp.

Five scientific facts

Gratitude has become a frequent subject of scientific research. Here are five facts of its impact on people:

    • reduces inflammation;
    • improves the quality of life in serious chronic diseases;
    • improves well-being, reduces stress levels;
    • helps to cope with envy;
    • increases stress resistance and mental resources.

Practice Gratitude

Try to arrange minutes of appreciation every day in the hustle and bustle of your affairs. It is convenient to tie them to some repetitive activities, such as eating. Make it a rule before each meal to mentally thank for the fact that you at least have what you have.

Not all inhabitants of the Earth have such an opportunity. Starting with gratitude for food, gradually expand the list.

And if you are ready to go further, consider the following three practice options.

Remember: there are no techniques that are suitable for everyone. Therefore, if one does not go, try another.

1. Gratitude Diary
Once a week, write out three or five things in your life that respond to you with a sense of gratitude. Add reflections on what these things mean to you.

This practice allows you to “highlight with a flashlight” what was hidden in the shadows of other feelings and thoughts: there will be so many good things in your life! The effectiveness of the practice will increase if you focus on specific people for whom you feel gratitude.

A simple diary is a quick, affordable tool to experience the full power and benefits of practice. 

2. Practice “Three good events”

Every evening, allocate 5-10 minutes for a detailed description of the three positive events of the past day. It doesn’t matter — big or small.

Even a stranger’s smile or a job done on time. Add your thoughts on why this could have happened to you.

This practice not only helps to remember and evaluate the positive moments of the past. It teaches you to notice and savor the positive aspects of the present moment, and later remember them in all colors.

Thinking about the sources of these good things, you can see a huge ecosystem of kindness and care around you. This is especially useful for those who believe that the world is hostile. This negative attitude brings a lot of inconvenience.

3. “Gratitude Bank”
If it is still difficult to perform regular practices, there is another way to feel the power of gratitude — an effective technique for time-limited people.

You will need:

a little time, a
glass jar,
sheets of paper,
scissors, a
pen.

Make a list of the facts of your life for which you can be grateful. Specific people, their actions, animals, material things, memorable moments, important events, realizations, your physical, as well as any other opportunities. 

Cut the sheets of paper into small parts, rewrite one thing from the list for each. Roll them up one by one, put them in a jar, cover with a lid, put them in a prominent place.

In difficult moments, pour fragrant tea, grab a jar of thanks, sit comfortably in a chair and read these scraps of paper on which all the precious gifts of your unique life are imprinted.

And it is better not to wait for hard times, but to do it at the behest of the soul.

Instead of an afterword

A brave person is not someone who has no fear, but someone who knows how to control it.

Also, a happy person is not someone who is doing well, but someone who, among the diversity of events, knows how to notice the positive and fixate, as well as find the good in any “bad”.

The power of gratitude and love helps to come to this state and gain a foothold in it — the most powerful point of growth for every human being.

Anxiety coping. 4 exercises that help

Anxiety, fear, irritation, depression live in the lumbosacral region. This area is associated with the passage of important energy channels and is responsible for life satisfaction. The Svadhisthana chakra or “pleasure center” is also located here.

All the suppressed emotions, childhood traumas, experiences accumulate in this zone and over the years excite anxiety in a person, lead to panic attacks, depressive thoughts and a bad mood.

Most often these are spontaneous “storms”, but sometimes a person experiences so much (even unconsciously) that he completely blocks this center.

This bundle of exercises strongly affects the work of the lumbar region, where negative emotions live. This is the first level of our unbalanced energy.

Therefore, it is worth practicing these exercises in this order:

1. Bending to one leg from a standing position

 

2. Tilt to two legs from a sitting position.

3. Tilt to one leg from a sitting position.

4. The half-bridge pose.

These exercises have a beneficial effect on the internal organs, normalizing their work as much as possible.

The digestive and excretory systems fully restore their functions. Qualitatively improve the work of the reproductive organs.

Strengthen the muscles of the legs and glutes. There is a rejuvenation of the spine. Working on your own body, certainly in addition to physical benefits, you will feel the psychotherapeutic effect. Anxiety and irritability will pass. You will have confidence in your own abilities.

Provides an excellent stretch for the muscles and fascia of your entire back body, from your heels to the back of your head. In general, many of you will also find the poses soothing to your nervous system and quieting for your mind and emotions.

The exception to this that some of you who experience intense stretch sensations in your back body in the pose #2 due to muscle tightness may feel agitated instead. Two of our variations, however, can help even some of you stiffer people find a more peaceful experience.

You need to hold each position according to your own comfort. The best retention is from 1 to 3 minutes.

Deep breathing and holding attention in the lower back area, when performing exercises, will contribute to high-quality practice and the disclosure of the energy center (chakra).

I prescribe this poses for:

  • Improving flexibility in the spine, hips, hamstrings and calves 
  • Stimulating your digestive system 
  • Soothing your nervous system 
  • Quieting your mind 
  • Managing stress 
  • Reducing anxiety 
  • Improving insomnia 

Cautions: 

Two vulnerable areas can potentially be aggravated or injured in these poses: the lower back and the starting point of the hamstrings near your sitting bones. Therefore, if you have lower back disc problems, lower back pain, or a torn hamstring tendon, you should avoid these poses altogether.

Essential amino acids. Essential information

Essential amino acids or indispensable amino acids are organic substances that cannot be synthesized by the human body independently, they must come to us together with food or supplements. They take an active part in all metabolic processes, so without them, the normal functioning of our body is impossible. In addition, amino acids are the main building material for all tissues, including muscle.

All amino acids (including essential ones) are a structural component of proteins, so their main sources are high-protein products. 

A list indispensable amino acids

There are different opinions about essential amino acids. Some sources say that there are eight of them, others insist that there are nine. Why are there such disagreements and how many of them are there really?

The fact is that there are only eight of them, and the ninth amino acid – histidine — is indispensable only for the child’s body, and in adults it is perfectly synthesized independently.

Arginine is also indispensable for children, but synthesized in the adult body.

Therefore, the answer to the question “how many essential amino acids are there for an adult?” is obvious: there are eight of them.

So, there are 8 essential amino acids that the body cannot synthesize itself:

valin;
isoleucine;
leucine;
lysine;
methionine;
threonine;
tryptophan;
phenylalanine.

Where are the essential amino acids contained

The myth of the presence of indispensable amino acids only in animal food is precisely a myth actively promoted by food corporations and owners of the meat processing industry.

On the Internet, you can find enough information about which plant products contain all eight amino acids.

First of all, legumes are rich in essential amino acids — peas, lentils, chickpeas, peanuts, etc. However, peanuts are extremely undesirable for consumption. In order to protect the plant and fruits from being eaten by pests during cultivation, peanuts are crossed with petunia genes, and such peanuts are extremely harmful to the liver. However, even if the peanuts are not modified, under the wrong storage conditions, a very dangerous mold forms on it, which leads to cancer. Peanuts also acidify our body, which is extremely harmful.

Nuts, seeds and cereals are rich in amino acids. Sunflower seeds, pumpkin and sesame seeds will be especially useful. And among the cereals — oats and unpolished rice. Among nuts, almonds, cashews and walnuts contain the most amino acids.

Thus, a complete list of indispensable amino acids can be obtained even if all animal products are excluded from the diet.

A healthy snack before bed – cottage cheese

A healthy snack is the best way to satisfy evening hunger and provide the body with the necessary elements that will help the body to restore strength better during the night. Is it possible to eat cottage cheese before going to bed?
This late snack has its own benefits that you need to know about.

A healthy snack before going to bed is a good habit, but it is easy to spoil it. A piece of cheese and a handful of nuts is a healthy and nutritious snack, a whole package of cheese crackers is not. Eating before going to bed can serve several purposes, both good and not so good. Some people find it easier to fall asleep on a full stomach. But the key to a successful late healthy snack is to make it simple and clean.

The protein is your friend

A diet with sufficient protein content is one of the best ways to keep your body healthy and strong. As you know, protein consists of amino acids, which are usually called the building blocks of our body — they can be combined, broken down and recombined in an almost infinite variety of configurations, depending on how your body needs to use them.

Amino acids are used not only for building muscle mass, but also for the growth of bones, cartilage, hair, nails and skin. Protein is used to create enzymes that digest food, carry oxygen through the bloodstream and help regulate hormones, as well as build and repair tissues.

Another advantage of protein, especially useful at night, is that it takes longer to digest than carbohydrates. This means that you will feel full for longer than if you ended your day with a donut or chips.

Myths about late snacks

Snacking before bed have gained a bad reputation because some people believe that your body does not burn calories while sleeping. This is not true. Your metabolism may slow down a bit during sleep, but your body is still working on tissue repair, and your metabolic functions, such as breathing and blood circulation, are certainly still working.

Another popular is that everything you eat at a certain time of the day inevitably turns into fat. In fact, you gain weight if the total number of calories you consume exceeds the number of calories you burn. If you consume fewer calories than you burn, you will lose weight. Of course, the ratio of fats, proteins and carbohydrates in your diet also matters, but it is not so important what time of day you eat.

Someone thinks that it is good not to have a snack before going to bed, because the more you move after eating, the more calories you burn. But this is not quite true. Your subcutaneous fat is not lost and is not gained every hour. These changes occur over days, weeks, and even months. And this is the main difficulty in losing weight: success requires thinking for the long term, while too many people want quick results.

Why cottage cheese is a great choice

Choosing cottage cheese as a health snack before going to bed makes sense for a number of reasons: from protein and nutrients to creaminess and fresh taste. So, researchers from the University of Florida found that people who eat at least 30 grams of protein for 30 minutes to an hour before bedtime have a better metabolism, muscle quality and overall health than people who did not do it.

Moreover, the study participants who ate cottage cheese before going to bed received all these benefits, but did not gain weight. Another study published in the British Journal of Nutrition used regular food, rather than just protein powders or other supplements, which makes it more relevant for real life.

In addition, cottage cheese practically does not require cooking, it is well stored in the refrigerator and is even sold in containers for one serving or with already added fruits. It is also relatively inexpensive, and you can choose the percentage of fat content that you like and fits better into your macros.

Cottage cheese is always easy

There are many different ways to enjoy cottage cheese, regardless of whether you prefer it cold or hot, salty or sweet. The easiest way is to take a spoon and just start eating. Add a little salt or pepper to emphasize its natural creamy taste. Any fruits and berries are well combined with cottage cheese. A little sweetness will give it honey and maple syrup. You can also add a little cinnamon to enhance the taste. 

Exercise for body relaxation from the qigong practice

Exercise for body relaxation in qigong complexes is allocated in a special section. The ability to properly relax the body is considered the key to health in this philosophy.

Perhaps many people are skeptical about such practices, because for European countries, physical exercises that came from the East are not completely clear due to a special philosophical and psychosomatic approach. I agree that, of course, before borrowing something from another culture, it is worth studying and checking what effect certain practices have on the body and mental state.

Those exercises for body relaxation, which are presented in this article, have long been widely used in European practices. They are safe and can be used both in the morning to wake up the body, and in the evening or during the day to relieve tension.

 

The exercise for body relaxation is called “Patting the trunk”.

Let’s stand up freely. The arms are lowered, the back is straight. Feel the top of your head, which stretches upwards without effort. But at the same time it keeps your spine straight. The shoulders are relaxed. Hands like whips. It is with them that we will do body pats.

To get into the main stand, take a step to the side with your left foot, about shoulder width apart. Close your fingers into an “empty” fist. That is, the fingers are closed, but there is free space inside the fist. Close your eyes and focus on doing the exercise. We breathe calmly and slowly.

There are five movements in total. They are paired. That is, they are performed when turning in one direction and the other.

The main movement is turns in the lower back – left – right. At the same time, the hands seem to hang freely, and when turning, they tap on the body. Moreover, the hand that is in front of the torso strikes it with the inner part of the fist. And the hand that is located on the back side is the outer part of the fist.

 

1 movement.

From the initial position, we turn the trunk to the left: the right hand ” slaps” on the pubis, the left on the coccyx. We do the same in the other direction. Without stopping, we perform 8 such cycles. With this movement, we activate the work of two channels: anterior-median and posterior-median.

 

Pubic and coccyx area
2 movement.

Continuing the first movement, we turn the trunk to the left, but now the hands rise higher. The right hand hits the stomach at the navel level, the left hand hits the cretz area. We repeat everything to the right side. We do 8 such cycles in total. We activate the work of the intestines and relax the lower part of the trunk.

 

Navel level and sacrum area
3 movement

We also continue the previous exercise, but we raise our hands even higher: the area of floating ribs and the lower back. And we also repeat 4-8 times. We activate the work of the channels of the liver, spleen and kidneys

 

Floating ribs and lower back level
4 movement

We continue to make turns. The arms are raised even higher: in front – the area between the nipples, from the back-between the shoulder blades, as soon as possible. We also repeat 4-8 times

 

The area between the nipples and shoulder blades
5 movement

Here, hands are patted on the collarbone and back muscles, at such a height as you can reach. But! Patting is performed not with a fist, but with an open palm. The movement is also performed 4-8 times. This movement relaxes the clamps of the neck and thoracic spine.

 

The area of the clavicle and back muscles. The hand is open

Now we “go back ” down, performing all the movements in the opposite direction. At the same time, the number of repetitions can be chosen arbitrarily, as it will be comfortable for you.

 

The benefits of the exercise

1. We relax the body, thereby removing the clamps and pains of the body

2. Tapping and free movement of the hands, combined with a slight turn of the trunk, relieves tension in the cervical and thoracic regions. Which is especially important for those. who works for a long time in a sitting position, at the computer. The result of such hard work is often a curvature of the spine. Therefore, it is advisable to perform this exercise several times during the working day.

3. Exercise activates the work of the channels of the kidneys, spleen, liver and intestines.