Tension in the body: yoga as the art of relaxation

Tension can be a big obstacle to happiness and self-realization. Often we put a lot of effort to achieve a particular goal, but all the time we feel that despite all our efforts, we are missing something.

In our quest to be successful, we set ourselves many goals. However, not only the result is the criterion of success, but also the way of their implementation. Of course, purposefulness is a wonderful and necessary quality of a person. However, our mind’s preoccupation with a materialistic goal often ignores the needs of our body and spirit.

For a happy life, it is very important that we cultivate a culture of attentive treatment of ourselves and others. We need to notice first signs of tension and be able to cope with them in a healthy way. To do this, you first need to understand the sources of tension.

Causes of tension and stress

1. Inadequate perception of the world

Our way of thinking is not in harmony with our external environment. The lack of flexible thinking causes a conflict between the desired life and the present reality. This causes dissatisfaction and tension in the mind and body.

2. Negative emotions

Fear, hatred, dislike, jealousy, and the like. They accumulate from childhood and have a negative impact in everyday life (fear of the dark, inferiority complex, etc.).

If we perceive unpleasant situations with an internal protest and a negative emotion, a conflict arises in our mind. Our nervous system reacts to this with increased muscle tension, as if preparing to take action to eliminate this conflict. As a result, all internal organs also work more intensively.

This leads to a constant waste of our vital energy and an excessive release of adrenaline into the blood. If a person stays in this state for a long time, it can lead to diseases of the internal organs and a weakening of the immune system.

Therefore, as soon as we notice negative behavioral tendencies behind us, we should think about how to change this state. How to replace tension with relaxation?

Relaxation is the release of tension in the mind and body

To achieve deep relaxation and complete recuperation, you need to spend enough time and have the right approach.

Unfortunately, many people get up in the morning still tired and sullen. Because during the night, their minds could not relax and replayed the day’s twists and turns again. In this case, the person in the dream turns, his muscles twitch. As a result, even a long night’s sleep does not help to restore strength, and a person begins a new day with tension.

If this continues, it will develop into chronic fatigue. It is extremely important to notice this and learn to relax your body and mind. After all, a person with a calm mind and a cheerful body looks at all life situations in a completely different way and reacts to them more calmly and carefully. As a result, the effectiveness of the life lived and satisfaction increases.

A person who can fully relax and recover is capable of high concentration and achieving the goal at the right time.

Yoga as the art of relaxation

There are many methods and techniques of relaxation. Yoga has a complex approach, favorably affecting the body and mind. Yoga methods have been tested for centuries and are successfully used in everyday life by people of different countries, genders, ages and faiths. They are simple and effective. However, this can only be understood by experiencing them firsthand.

In order for your yoga practice to be effective, it is important to understand the mechanisms of their impact on the body and mind. Awareness of the biomechanics of yoga practices will bring maximum benefit from their implementation.

Principles of relaxation techniques

    1. We consciously stop thinking about accomplished deeds and problems.
      It is necessary to understand that as the necessary information accumulates, the mind itself will give out a solution to the problem that concerns us. This understanding will help you “let go” of many disturbing questions.
    2. We distract the mind from emotionally filled thoughts to neutral thoughts, such as awareness of breathing, body parts, and so on.
    3. We lie still in Shavasana and mentally relax each part of the body, aware of the sensations experienced in each of them. We observe our breathing. We do not pay attention to the thoughts that appear. In this way, our endless cycle of thinking is suspended and the mind relaxes.

Purposeful tension relief of the muscles

Purposeful relaxation of the muscles allows our nervous system to rest. As a result, muscle tone and the work of the endocrine system are normalized. Stress and fear go away.

The more we relax our muscles and remain motionless, the less we become aware of the body. It is as if the consciousness is disconnected from the body. This feeling gives the whole body a sense of lightness and joy. In the deeper stages of relaxation, the cells of the entire body get relaxed and regain strength.

All yoga practices are aimed at increasing our awareness, relaxation and control over the mind. Having experience in one area, we are able to use it in other areas of life. So we can use the skill of relaxation and mind control in yoga practices in our daily lives. In this way, yoga can improve the quality of our lives.

In everyday life, gradually replace negative reactions with neutral, calm and creative ones. It should be understood that it is impossible to replace all the undesirable qualities at once. Do not get upset and do not engage in self-flagellation. Stable practice and patience will definitely contribute to continuous favorable development.

To quit smoking with Yoga is real

To quit smoking might be hard, but yoga and meditation can support you in this journey. Tobacco use is considered a major risk factor for cardiovascular and respiratory diseases, cancer, and premature death.

But nicotine is a stimulating and relaxing drug that causes severe addiction, so it is difficult for most smokers to quit smoking.

Can yoga and meditation practices help in the fight against addiction?

A group of researchers from the University of Health and Science of Oregon (USA) conducted a systematic review of scientific research on getting rid of nicotine addiction, including the practice of calming the mind and working with the body. The results of research claim that yoga helps to quit smoking.

How yoga can help to quit smoking?

It should be noted that a person who practices yoga is distinguished, first of all, by willpower. This is achieved both through physical practice and through direct training of the mind. It is the mind that plays a key role in the question of how yoga helps to quit smoking. First of all, the mobilization of the will is necessary to give up harmful dependence. It is the will that allows you to overcome a bad habit on your own.

Of course, unlike medications, it is impossible to get results here and now from yoga. There is no magic mantra or special pranayama that can defeat a bad habit, but the result obtained from the practice of yoga will be final and 100 %.

Yoga can help increase awareness of your body and mind

The researchers concluded that ” practices for calming the mind can be useful for getting rid of the smoking habit.”

Current primary treatments for smokers, including cognitive and behavioral therapies, as well as pharmacological methods, nicotine replacement therapy, and atypical antidepressants, have moderate effects. In view of this fact, the results of a review of studies on the effects of yoga and meditation on smoking cessation are encouraging.

While traditional methods of getting rid of nicotine addiction help many to quit smoking in the short term, long-term abstinence is a serious problem for most smokers.

The inclusion of complementary therapies, such as yoga and meditation, can help increase awareness of your body and mind, as well as develop greater emotional control and restraint in behavior.

There is general agreement that body and mind practices, including yoga, breathing exercises, meditation, and others, are extremely beneficial for stress relief. It is likely that those who are trying to break the habit of tobacco use can benefit from adding such techniques to their treatment program, especially during the stressful process of fighting cravings and desire.

The key to quit smoking is willpower

Quitting smoking requires, first of all, willpower. Every asana in yoga, even the simplest, strengthens the will of the practitioner, makes him stronger. The most effective asanas for developing willpower are: Urdhva prasarita padasana, Chaturanga Dandasana, Shalabhasana, Utthita Trikonasana.

The next time you want to smoke – you practice chaturanga dandasana – staying in this asana for at least a minute will discourage you from any desire. On average, a person spends 2-3 minutes smoking one cigarette, the proposed alternative will take a minute — not only will you be able to strengthen your health, but also save time.

Remember that any habit is formed in 28 days, give up smoking for this period, replacing it with yoga practices. I am sure that such a replacement will help you easily get rid of the addiction.

Yoga for beginners. Transformation of Body and Soul

Yoga as a way of life

Yoga is one of the most popular types of physical activity around the world. However, it should be remembered that yoga is not just a workout and a fashion statement, but a certain philosophy, a source of spirituality and a way of life. The main task of yoga is to improve the health of the soul and body, which go in parallel and in harmony.

It is great that now yoga practices are not perceived only as a thing for spiritually enlightened “strange” people. Yoga, as a set of physical exercises, has confidently entered the fitness industry. And many people liked it as an alternative to the gym, because strengthening the muscles with the help of yoga is gentle, but also effective.

But do not forget that initially, yoga is a whole spiritual teaching, a way of life. And what we meet in fitness gyms, this is only a small part of this direction.

When a person begins to adopt a yogic lifestyle, his worldview and daily habits change dramatically, but at the same time these changes occur very gently. When deciding to practice yoga as a lifestyle, you should understand that the changes will be complex and can completely change the usual course of things.

What is the philosophy of yoga?

Yoga first of all teaches you to live consciously, to see causes and effects, to show common sense in everything (to act according to your experience, teachings and experience of teachers),  it eliminates automatism.

The efficiency of life is determined by energy. We transfer this energy from life to life, which means that we are born with a certain reserve. You can spend it on thousands of actions and things, direct it to the implementation of projects or the satisfaction of worldly desires, or divert attention from all external things and direct energy to self-development, increasing its potential.

In addition to accumulating energy, it is important to learn how to control it and avoid unnecessary spending. In modern society, the entire infrastructure is set up to download as much vital energy from people as possible. To prevent this from happening, take responsibility for your life and start making an effort.

A day in yoga lifestyle

It is considered that:

From 4 to 10 is the time of the mode of goodness. At this time, there is an awakening, it is favorable for prayer, study of the scriptures, meditation, yoga.

From 10 am to 22 pm is the time of the influence of the mode of passion. At this time, there is an active activity.

From 22 to 4 am — the time of influence of the mode of ignorance. This is the time of sleep-immersion in self-forgetfulness.

Balancing activities with the rhythms of nature, a person harmoniously performs their tasks during the day. Failure to comply with the regime leads to stress, exhaustion and, as a result, illness.

People used to consider fatigue, drowsiness, apathy and depression the norm of life and came up with a variety of means to restore activity, from coffee and tea, sweets to pills and strong drugs. But is it worth the effort, when there is a natural and free way-compliance with the daily routine, familiar from a long time ago?

Why and how to start practicing yoga

Yoga practices are the choice for those who want to put both the body and the mind in order. Regardless of age and weight, exercises (asanas) improve physical fitness and give peace of mind, harmony, and bring the quality of life to a new level.

It is not difficult to start practicing yoga.

Most techniques allow you to start yoga with any level of physical fitness.

Many people recommend that you first study all types of yoga, and then, based on the information, make a conclusion that suits you.

I would recommend that those who are not familiar with yoga at all, start with any video you like on YouTube or go to any yoga class available at your fitness club. Why complicate it? Start with the simplest thing available.

Turn on the video lesson and repeat after the instructor right in your pajamas. And then look at the feelings, if you want to improve, then you will feel in which direction you want to do it.

You will understand exactly what you are interested in and want to work on, whether you need a special suit and mat or you are quite satisfied with classes without any equipment.

To be honest, when I first started studying yoga, I was afraid of all the strange names and varieties. I just wanted to start practicing, but I didn’t understand where to go and what I would have to do there.

Many people generally think that until they have a special yoga mat, it is simply impossible to start practicing. But it takes months, or even years, for some people to just buy this mat.

Types of yoga

If you have already tried to practice yoga on your own and realized that you are interested in it, then you can delve into the theory and understand what types of practices exist.


An energetic practice that will not let you relax. One session consists of several poses with a duration of five breathing cycles. Between them, a “greeting to the sun” is necessarily made.


The safest variety. The average duration is 3 hours, but you can come and go whenever you want, take breaks, maintain your own pace, and not the pace of the instructor. The demonstrated asanas can be repeated as long as required.

Vinyasa flow.

Only business, no unnecessary information about the muscle groups that work, the benefits, the effect, the designations of asanas. This is a complete immersion in the inner world, as well as a high intensity of exercises.


This species was created in the 70s of the last century. It consists of exactly 26 asanas that strengthen the muscles, develop stretching of the body, and perform compression of internal organs. In order to get rid of toxins, the air in the room is heated (sauna effect). Therefore, you will have to sweat well.


The basis of this knowledge is to work with the spine, restore it, and support it. Traditional asanas are supplemented with breathing practices, meditation.


No meditations, mantras, breathing techniques, only physical activity through asanas.


A great option for those people who lead a sedentary lifestyle or do not move much. Yin variety relieves tightness, stiffness in the muscles, increases flexibility, elasticity. The duration of one asana can be up to 10 minutes. Thanks to meditation, this type is often chosen by athletes before serious competitions, athletes.


Includes reading, listening to special musical compositions, doing vinyasa poses, singing. This direction is considered a separate philosophy, which allows you to get rid of excess.

All types are aimed at relaxation, getting rid of stress, gaining knowledge, skills for understanding your body. But some focus on stretching, others-on posture and back health, strength exercises.

It is necessary to first understand why to start practicing yoga, in order to choose a specific type, to fully focus on it.

All modern trends, one way or another, are based on the 4 oldest varieties of Indian practices:

    • Hatha yoga. The goals of the classes are achieved through special breathing exercises (pranayam) and performing asanas (static poses);
    • Raja Yoga (Janyana). The technique focuses on meditations and exercises for the mind;
    • Bhakti yoga. All actions are aimed at achieving enlightenment;
    • Karma yoga. Practice involves performing any exercises aimlessly and selflessly.


Yoga is the path of the soul and body. There is no right or wrong choice here. Here is your mental and physical comfort.

Do not rush to put yourself in a strict framework, start with a few actions, but follow them regularly, gradually they will become a useful habit.

Do not blame yourself if you could not observe the regularity, the main thing is not to stop, and the result will manifest itself. But do not be fooled by excuses that you are hindered by work or family, there are thousands of opportunities in the world, it is only necessary to go out of the usual framework.

A healthy lifestyle helps to cope with all things faster and better. Gradually, you realize that it is impossible to separate where the practice is and where it is not. Every event, every moment will be filled with meaning and opportunities for self-improvement.

Yoga teaches you to think, move, and breathe effectively. Yoga classes allow people to better understand the processes taking place in the world, to see personal goals more clearly, to develop willpower and sharpness of mind.

They give you the opportunity to look deep into yourself, to understand your needs, to learn self-diagnosis, to acquire inner happiness and positive emotions that you want to share with others.

Stomach acidity: important aspects of the diet

Stomach acidity is an important indicator of health that directly depends on one of the most important fluids in the body – hydrochloric acid (HCl).

Everyone is worried that the stomach acidity may increase. But you should worry about lowering it. This is a very common problem, especially in older people.

Heartburn, frequent bloating, skin problems, frequent infections, vitamin and mineral deficiencies indicate that the nutrients are poorly absorbed.

What is hydrochloric acid responsible for?

It supports the natural acidic environment in the stomach.

The stomach is the only place in the body with very high acidity. If the acidity of the stomach is below 1, then we lose our natural defense against pathogens, as well as inefficiently absorb nutrients.

Hydrochloric acid is a natural component of gastric juice, which is produced by the cells of the stomach and helps not only to break down food, but also to rid the body of pathogens.

Why is the production of hydrochloric acid reduced?

    • The stomach is prevented from living normally by the love of society for processed refined products. Of course, it is much easier to warm up ready-made pancakes, eat a chocolate bar or a donut without during work.
    • Fast food and complete inattention to how the intestines react to a particular product – reasons that influence our stomach acidity.
    • The more unnatural, processed, and incomprehensible your diet is, the less your body understands what to do with it all.
    • Chronic stress is a root of a huge number of health problems. Unfortunately, the natural production of hydrochloric acid is reduced under stress. This is how cortisol works, for example.
    • Overtraining or, on the contrary, lack of activity.
    • Smoking, alcohol.
    • Age over 60 years.
    • Ignoring food allergies and intolerances. Be sure to understand why the stomach hurts, bloating appears, etc. This is not normal, it should not be so-do not tolerate it.
    • Eating disorders: both overeating and strict diets with completely insane restrictions deprive the stomach of the ability to secrete hydrochloric acid in the normal mode.

How does hydrochloric acid work?

1. Healthy digestion.

Hydrochloric acid helps break down incoming food, and especially protein products. HCL is paired with the enzyme pepsin, which is responsible for the breakdown of proteins, without hydrochloric acid, pepsin is ineffective.

Also, acid production is a signal to the liver and pancreas that bile and enzymes are required to start the process of digesting food and assimilating nutrients.

2. Protective function. Hydrochloric acid does not allow pathogens to survive in the stomach. If the acidity is low, there is a huge risk of excessive bacterial growth in the small intestine.

3. Splitting allergens into smaller molecules. Normal stomach acidity significantly reduces the risk of developing food allergies and “leaky gut syndrome”. That is, your immune system is not distracted from important things – the stomach with all the malicious” parasites ” is sorted out at the entrance.

4. Skin health. Clean skin is, again, an indicator of intestinal health, normal immunity and timely neutralization of pathogens.

5. High-quality assimilation of protein food. The reduced acidity of the stomach, unfortunately, determines our inability to deal with such” complex ” products as meat.

What to do to control stomach acidity?

    1. Start with a change of your lifestyle. The intestines calmed down, the nutrients began to be slowly absorbed, and the acidity returned to normal.
    2. Remove everything that mocks the intestines. Nothing “ready-to-eat”. Cook for yourself. Processed foods are the main triggers of inflammation.
    3. Avoid sugar.
    4. Get used to protein products, vegetables and healthy fats instead of rolls, fried food, butter cakes and dressings.
    5. Eat stewed and fresh vegetables. For the normal secretion of gastric juice, magnesium, potassium, fiber, and antioxidants are needed.
    6. Test some foods if you suspect that your gut is not responding well to them.
    7. Drink enough water, do not forget about the electrolytes that we get from fruits, vegetables and a small amount of salt.
    8. Include probiotics in your diet – whether it’s sauerkraut, yogurt, kefir, etc.
    9. Chewing food very, very carefully is a signal to the stomach that it’s time to produce acid. Mindfulness and small portions of quality food are the best help for the stomach and intestines.
    10. Do not eat 2-3 hours before going to bed.
    11. Exercise and cope with stress. Exercise increases blood flow to the digestive system. But stress reduces the acidity, so it needs to be controlled.
    12. Walking in the fresh air, massages, deep sleep, and breathing exercises reduce the level of stress hormones well.

Ayrvedic tips for healthy stomach

As for the products, you can turn to Ayurvedic practice, which says that herbal teas (especially mint), pomegranate juice, green leafy vegetables, bananas, cucumbers, basil, coriander help to achieve balance.

I believe that it is necessary to add to this list the sources of raw materials for the production of enzymes and gastric juice: fish, meat, poultry, vegetables and fruits, nuts.

But alcohol, nicotine, fried food and caffeine are highly undesirable.

Breakfast ideas for productivity and energy boost

Breakfast ideas and morning foods that’s what i want to talk about in this article.

Eating the right food is important for healthy body and good mood and also can help you get your brain working and feel productive.

Red fish-50 g, vegetables, sesame oil and sesame seeds, poached egg – include these products to your breakfast and your brain is going to be happy.

What is a healthy state of the brain?

Concentration of attention.
Good mood.
Clear memory.
The ability to analyze and make optimal decisions.

Useful morning habits:

Let’s start with my useful breakfast ideas and some habits that I began to gradually introduce into my morning routine.

1. Light dinner with a portion of protein. This activates growth hormone during sleep.

2. Compliance with the sleep regime. It is better to go to bed and wake up at the same time.

3. In the morning, our face reflects our condition very well. So why not give it 5 minutes and refresh it a little? I do a light massage. I rub my palms and massage my eyes (I press my palms on the eyelids very lightly and gently), then my ears, then my neck (I run my clenched fists up it).

4. I drink a glass of water (cold or warm according to my mood).

5. Then a cold shower.

All this is energy, prevention of puffiness and endorphins in their purest form.


Morning foods

What foods are better to include in your breakfast to start the work of the brain and the body as a whole?

1. Salmon.

Why does the brain love fat fish? Because omega-3 fatty acids are the best building blocks for neurons and an anti-inflammatory. Red fish is an energy drink for the brain.

Try this breakfast ideas: scrambled eggs, greens and bread with fish and a thin layer of butter.


2. Eggs.

Eggs and the brain are great friends, because eggs contain choline and lecithin, the right fatty acids and antioxidants.

Plus, the American Journal of Clinical Nutrition recently published a story that a high-protein breakfast helps control the hunger-stimulating hormone throughout the day.

And this is important for your concentration on tasks.


3. Beets.

Activate the blood flow with a high content of nitrates.

The brain receives blood flow, especially beets have a good effect on those areas that are responsible for memory and attention.

A good idea would be a salad of boiled beets with walnuts + a little olive oil. And something protein is required, you can cook a boiled chicken or egg, adding pesto or any other sauce to them.


4. Broccoli.

Why not? Broccoli also contains choline, as well as many other vitamins and minerals.


5. Green tea.

Green tea gently but significantly affects the brain, reduces anxiety, improves memory and helps to concentrate.

It also protects against fatigue during the day, helps to maintain vigor.

Matcha is a new great drink. It gently affects the body, tonesizing the nervous system and improving mood.


6. Hot chocolate.

Both the theanine from green tea and theobromine from cocoa are optimal and less traumatic stimulants than caffeine, because they do not affect cortisol production,but increase energy levels.


7. Almonds.

Why not add some to your morning porridge or salad? Yes, few people pay such attention to breakfast that they eat salads or other more complex dishes than a sandwich.

I always recommend my clients to build their day so that your breakfast is saturated with all the necessary nutrients.

Almonds can also be part of a dessert. It provides 37% of the daily value of vitamin E in 30 grams. Vitamin E is the brain’s protector against age-related changes.

Almonds increase the level of acetylcholine, which is responsible for learning and memory.


8. Sweet potato.

Another unexpected product in the context of breakfast. It takes a long time to digest, provides a feeling of satiety, and stabilizes blood sugar levels. A source of potassium, vitamins A and C, and minerals.



The morning routine is the key to a successful day. In addition, the state and mood in which you wake up in the morning, strongly depends on how your time before going to bed looks like. Therefore, I recommend that you take responsibility for what you eat for dinner and what thoughts and states you go to bed with. Evening yoga or stretching will do a great job in order to relieve the tension, both physical and emotional, accumulated during the day.

With a conscious approach to your daily routine, you will always sleep well, and any morning will be cheerful and productive.

Melatonin: functions and role in the body

Melatonin is a neuropeptide synthesized mainly by the small brain gland epiphysis, and has a unique effect on the human body and animals. With the help of melatonin, the epiphysis participates in the regulation of cyclic processes.

How melatonin is synthesized?


According to the chemical structure, melatonin is a derivative of serotonin, which, in turn, is synthesized from the amino acid tryptophan, which comes from food.

The hormone of sleep is formed in the cells of the epiphysis, and then secreted into the blood, mainly in the dark.

The epiphysis receives information about external illumination along a complex neural pathway: from the retina of the eye through the branch of the optic nerve to the epiphysis.

Bright light instantly blocks its synthesis.

Therefore, the maximum level of melatonin in the epiphysis and in the blood of a person is observed at night, and the minimum – in the morning and afternoon.

A healthy adult produces 30 micrograms of melatonin every day.  The peak of daily synthesis is 2 am.


Functions in the body


  • Regulation of circadian rhythms.


  • An antioxidant effect: it easily penetrates through cell membranes and neutralizes free radicals. According to the latest data, its effect is 2 times higher than that of the well-known antioxidant vitamin E.


  • Another effect of melatonin is to stabilize the work of the psyche with anti-anxiety activity and improve cognitive abilities through the stimulation of visual perception.


  • The anti-cancer effect has been actively studied lately: its antitumor effect has been revealed in several serious scientific works. The hormone melatonin indirectly affects the synthesis of a compound that promotes the appearance of cancer cells.


  • The antiamnetic effect of the hormone, which is important for the protection of neurons in ischemic brain damage, has also been found.


  • Melatonin is involved in the work of the immune system: with a lack of it, the susceptibility to infections increases.

9 factors that decrease thyroid gland function

The thyroid gland  is located in the throat, has the shape of a butterfly and is responsible for the thermoregulation of the body and metabolic processes: it determines what your temperature will be, whether your appetite will increase or decrease, and how you will spend energy.

Problems with thyroid function are a common thing nowadays.

The first and key factor is the environment (air, plastic, water, hormones in the food, low-quality materials, etc.).

The second factor is immobility, lack of exercising.

We already talked about what important roles thyroid gland plays in our body.  So now let’s understand the factors that have negative affect on it.

The key factors that influence thyroid gland function:

🔹1. Problems with microflora and digestion in general.

Thyroid hormones are deactivated by the liver, and then sent to the intestines with bile. Most of them are reabsorbed and reused, so poor digestion is a serious blow to the thyroid gland.

🔸2. Stress.

Stress can lead to both hypothyroidism and hyperthyroidism. The mechanisms are different: cortisol reduces the levels of T3 and T4, with chronic stress, the conversion of T4 to T3 in the kidneys and liver is disrupted.

🔹3. Inflammatory processes.

High levels of c-reactive protein and other markers of chronic inflammation are clearly correlated with reduced production of both TSH, TRH, and T3. During inflammation, cytokines are produced that inhibit the conversion of T4 to T3.

🔸4. Reduced leptin levels or leptin resistance.

Leptin low level is a consequence of overeating. This hormone clearly indicates that the food was not right and the person ate too much.

Exercise, interval fasting, and/or significant calorie restriction regulate leptin levels.

🔹5. Environmental toxins.

We live in a world of plastic and artificial hormones that get into drinking water, and it’s hard to do anything about this aspect.

🔸6. Lack of iodine.

One of the most common causes of hypothyroidism. But an overabundance of iodine is also a problem that affects the thyroid gland.

🔹7. Lack of selenium.

Selenium is involved in the conversion of T4 to T3. It is a stimulator of thyroid function and at the same time its defender. Selenium deficiency should not be allowed. But selenium accelerates the removal of chromium, this should be monitored.

🔸8. Lack of iron.

There is such an enzyme of the thyroid gland-peroxidase. In order for it to perform its functions correctly, you need a sufficient amount of iron.

🔹9. Vitamin A deficiency.

There is a correlation between vitamin A deficiency and thyroid dysfunction. Retinol (Vitamin A) – is responsible for protein biosynthesis. Vitamin group ” A ” has a positive effect on the immune system, improves the condition of the mucous membrane, bones and teeth. Retinol strengthens nails and hair, relieves puffiness and sagging skin, has a good effect on vision.

Thyroid hormones. Symptoms of hypothyroidism.

Most of the diseases we encounter in adulthood are the result of our habits and lifestyle, rather than genetics or bad envirоnment.

One of the organs of our body that suffers greatly from an unhealthy lifestyle is the thyroid gland. The thyroid gland is most seriously affected by an unnatural, non-physiological lifestyle.

The fact is that there are no other reasons for any hormonal imbalance than our  inattention to our mental and physical state.

But the main thing is to understand the problem and its causes in time and get on the path of physical and mental health.

🔹What are thyroid hormones?

Let’s talk about T3-triiodothyronine and T4-thyroxine.

T3 is the result of the breakdown of T4, an important process that is stimulated by thyroid – stimulating hormone (TSH).

T4, in turn, is synthesized from the amino acid tyrosine.

Why are they called that?

It’s simple. T3 contains 3 iodine atoms, and T4 contains 4.

It is a sufficient amount of T3 that determines the level of energy and the well-being of the body as a whole.

But its deficiency is a delay in development and other problems, which we will talk about later.


🔹The processes in which thyroid hormones are involved:

1. Breathing.
2. Energy synthesis.
3. Heart rate.
4. Cognitive functions.
5. Mood.
6. Body weight
7. The condition of the muscles.
8. Menstrual cycles.
9. Thermoregulation.
10. Cholesterol level.
11. Growth and development.
12. The state of the intestine.
13. Digestion.

No more, no less, right?

Symptoms of hypothyroidism (reduced thyroid function):

-Bad sleep.
-Increased fatigue.
-Problems with concentration.
-Hypersensitivity to cold.
-Slowing of the pulse.
-Weight gain.
-Dry skin and hair.

📌An extremely important aspect for the synthesis of T3 is the normal amount of iodine and selenium.

Brazil nuts – are high in selenium. It is also found in animal kidneys, eggs, liver, seafood, sunflower seeds, and fish.

Iodine should be monitored with the help of an endocrinologist.

Do you need to avoid alcohol if you want to build up your muscles

How muscles grow

In order for your muscles to grow, you need to exercise and consume enough protein. Heavy training will start the process of building muscle, and protein will serve as a building material. These factors do not depend on alcohol — you can easily go to the gym, eat protein foods and at the same time drink alcohol every night.

However, protein and exercise are only basic requirements.

Muscle building is also affected by:

    • the ability of amino acids, the building blocks of muscle, to penetrate cells;
    • the rate of protein creation and destruction in tissues;
    • the amount of hormones that help or hinder weight gain.

Alcohol affects all these factors, and below we will analyze how exactly.

How alcohol affects protein synthesis

Both high and low doses of alcohol inhibit the creation of protein in muscle cells — protein synthesis.

An hour after drinking alcohol, protein synthesis decreases by 23%, and after 24 hours-by 63%. Especially strongly alcohol inhibits this process in the muscle fibers of type II, which quickly increase in size. That is, it is in those tissues that all bodybuilders pray for.

However, most of the studies on the effects of alcohol on muscle were conducted on mice that were given huge doses of ethanol. A large amount of alcohol has a bad effect on people. Alcoholics who consume more than 100 g (2 liters of beer, 250 g of vodka) a day often suffer from myopathy – the destruction of muscle tissue. One to two-thirds of drinkers have muscle atrophy, which leads to frequent falls and difficulties even when walking.

As for moderate doses of alcohol, it is not known whether they affect protein synthesis in humans.


    • Ethanol reduces protein synthesis, but it needs to be constantly consumed in large doses.
    • Alcoholism can cause myopathy — the destruction of muscle tissue.
    • Small doses of alcohol in the future can slow down the formation of protein, but the effect is not proven.

How alcohol affects the level of hormones

Effect on testosterone

Testosterone is one of the most important hormones for maintaining good physical shape, building muscle and reducing fat.

Alcohol reduces the level of testosterone, but for significant changes, you need to drink alcohol often and in large quantities. If you drink one and a half to two bottles of beer every day for three weeks, testosterone in men will decrease by only 6.8%, and in women it will remain unchanged.

More large-scale drinking is reflected in the level of hormones much faster: after 16 hours after taking 120 g of ethanol (this is more than five cans of beer, 300 g of vodka or almost a whole bottle of wine), testosterone in men decreases by 23%.

Smaller doses of alcohol have almost no effect on hormones. A single drink of one and a half cans of beer or 150 g of vodka after training does not affect the level of testosterone, luteinizing hormone and corticotropin.

Another thing is really heavy training for strength or endurance and large doses of alcohol. 200-300 g of strong drink after such loads will significantly reduce recovery and weaken the muscles.

Effect on insulin

Insulin is simply necessary for building weight. This hormone triggers protein synthesis in ribosomes and prevents catabolism – the breakdown of protein. In addition, it helps glucose and amino acids to enter from the blood into the muscle tissue.

The higher the sensitivity of the cells to insulin, the better it supplies them with glucose for glycogen storage and amino acids for muscle building.

Moderate alcohol consumption has been shown to improve insulin sensitivity. But to increase it, you need to drink alcohol in small quantities and periodically. A single intake of small doses of alcohol does not change the level of insulin.


    • Small doses of alcohol slightly reduce the level of testosterone.
    • Testosterone drops significantly only after heavy training and taking a large amount of alcohol.
    • Moderate consumption of alcoholic beverages increases the sensitivity to insulin.

How to drink, so as not to harm the figure

The only requirement is moderation. 30-40 g of ethanol per day does not harm the build-up of muscle mass and does not lead to the accumulation of fat. In terms of drinks, it will be 700-900 g of beer with a strength of 4.5%, 300-400 g of wine with a strength of 10%, 75-100 g of vodka.

Ethanol combined with exercise reduces lipid peroxidation, which causes oxidative stress and increases the risk of atherosclerosis. So, if you can not give up alcohol and worry about your heart — go in for sports.

Moderate alcohol consumption — no more than 30-40 g of ethanol per day-does not harm your physical fitness.

Keep drinking your glass of beer or wine after your workout if it relaxes you. But do not forget that alcohol should not replace you with full meals with a lot of protein. Without dietary protein, your results will be more than modest.


Why it is so important to develop body flexibility and how to do that

What is flexibility?

Flexibility, that is, the ability to perform movements with a high amplitude, is needed not only in gymnastics, ballet or martial arts-this quality will be useful to you both in fitness classes and in everyday life.

If someone claims that he is flexible, then, most likely, he means that he can reach his hands to the feet in the crease while standing or sit in a deep squat. But flexibility is not just the ability to do some kind of exercise from the stretching complex. Experts from the US Department of Health define flexibility as a health-related component of physical development that is responsible for the range of motion in the joints.

Joints flexibility

Every joint and every muscle group in your body can have a different degree of flexibility. In some parts of your body, you may feel tight, your muscles may be short, and your range of motion may be small. At the same time, other muscle groups can stretch easily. You can have flexible back surfaces of the thighs, which will allow you to easily reach the toes with your fingers, and at the same time the quadriceps are shackled, which means that you will not be able to press the heel to the buttock in a standing position.

Inflexible hips are a frequent consequence of office work, the fact that you sit at the computer all day. To minimize the harm, try to get up and move for 5-7 minutes every hour, perform short sets of exercises.

5 advantages of a flexible body

Those who consciously work to improve the flexibility of the body receive a number of benefits, including:

Reducing the risk of injury.

The flexible body is able to withstand a large load. In addition, stretching helps to get rid of muscle imbalances, which reduces the likelihood of injury during physical activity.

Getting rid of the pain.

Stretching relaxes and lengthens the muscles, which leads to a reduction in tension and pain.

Improve your posture and sense of balance.

When you correct a muscle imbalance, the body aligns, and along with this, your posture and ability to stand or sit straight improves. By increasing the range of motion, it will be much easier for you to perform different exercises.

Improve your athletic performance.

A larger range of motion will allow you to perform better exercises, your muscles will work more efficiently.

Positive attitude.

Regular performance of stretching exercises helps to relax the muscles, which affects the well-being and mood.

Stretching exercises

You can improve your flexibility with stretching exercises. It is not necessary to perform them from morning to evening until you sit down on the splits. It is enough to attend stretching classes two or three times a week or do stretching at home using online programs or YouTube videos.

Stretching exercises usually begin with a gentle warm-up. This is followed by a set of exercises for stretching the legs, back, abs, and neck.

How to improve flexibility: 3 tips

1. Add a few minutes of stretching to your regular workout

It is not necessary to enroll in stretching classes to train flexibility. You can simply add a few stretching exercises to your daily workouts — a little dynamic stretching to warm up the muscles at the beginning of the session and static stretching to relax at the end.

2. Do a short stretch every morning

This workout will replace your exercise, give you cheerfulness and, with regular exercise, make your body flexible.
Morning workout: 5 exercises that will energize you.

3. Do different types of fitness

Many strength exercises also develop flexibility. For example, during the execution of lunges, the quadriceps of one leg is strained and the hip of the other is stretched. Performing various strokes in swimming develops the flexibility of the upper body.

What is the result

Adding flexibility exercises to your fitness routine will be useful for everyone. They will make your program more balanced, help you cope with stress, improve your well-being, and have a positive effect on your posture.