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health

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Fitness

1.Balanced diet
2. Regular exercise
3.Adequate hydration
4.Rest and sleep
5. Stress control
6.Reduce portions
7. Fiber intake
8.Avoid sugars and fats
9.Regular meals throughout the day
10. Discipline


These are the factors that will lead you to HEALTHY and EFFICIENT WEIGHT LOSS!

![GBmTmzEW0AA8BkW.jpeg](https://m.stacker.news/8666)

PILLARS of WEIGHT LOSS

- Diet
- Exposure to the sun
- Strength exercise
- 2 to 4 liters of water per day
- 8 hours of sleep per night
- Healthy social interactions

The best part: They're all free.

![GBaAGwlWYAEqhNR.png](https://m.stacker.news/8663)

The best natural antidepressants:

Muscle, especially in the legs, is linked to longevity and even mental health.

You'd rather grow old lying in a good hospital bed,

Or being able to act with your own strength?

![GBaBwxzXoAAkMsW.png](https://m.stacker.news/8662)

Muscle mass is worth more than the most expensive health plan in the world.

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Some foods can trigger GASTROINTESTINAL PROBLEMS, unbalancing the intestinal microbiota and leading to health problems.

See which foods you should AVOID and their health complications:

![F9r8_vrWQAE3K9t.jpeg](https://m.stacker.news/7913)


Foods High in Sugar and Processed Foods

Excessive consumption of sugar and highly processed foods can lead to an imbalance in the intestinal microbiota.

"Bad" bacteria can thrive on a high-sugar diet, causing inflammation and contributing to gut problems such as irritable bowel syndrome (IBS).

Associated health problems: Weight gain, type 2 diabetes, chronic inflammation.


Gluten

For some people, the gluten in wheat, barley and rye can be problematic.

This can lead to a condition called celiac disease, where the immune system attacks the small intestine, causing inflammation and damage.

Associated health problems: Celiac disease, non-celiac gluten sensitivity.


Fatty and Fried Foods

Foods high in fat, especially fried foods, can overload the digestive system.

Excessive consumption can lead to intestinal inflammation and contribute to problems such as Crohn's disease.

Associated health problems: Crohn's disease, metabolic syndrome.



Alcohol and Coffee

Excessive alcohol and coffee can irritate the intestinal mucosa, causing gastrointestinal problems.

Furthermore, alcohol can unbalance the intestinal microbiota.

Associated health problems: Ulcers, acid reflux, imbalance in the intestinal microbiota.


Spicy and spicy foods

Very spicy or spicy foods can irritate the lining of the intestine and worsen conditions such as gastroesophageal reflux disease (GERD).

Associated health problems: GERD, ulcers.



Soft drinks and sugary drinks

Sodas and sugary drinks can be extremely harmful to your gut health.

High sugar content and artificial sweeteners can negatively affect the intestinal microbiota.

Associated health problems: Obesity, diabetes, cardiovascular diseases.



Processed foods rich in additives

Processed foods often contain additives that can be problematic for gut health.

Preservatives, colors and artificial sweeteners can cause gastrointestinal discomfort.

Associated health problems: Gastrointestinal discomfort, metabolic problems.



It is important to remember that tolerance to these foods varies from person to person.

It is important to maintain a BALANCED DIET rich in natural foods, rich in fiber, and avoiding excess processed foods. 👊

FOODS that HARMFUL GUT HEALTH ❌

How STRETCHING can PREVENT INJURIES

Stretching is a practice that can prevent injuries, improve performance and keep the body healthy.

In this post, we'll explore the importance of flexibility for athletes and how stretching plays a key role in preventing injuries.

Benefits of flexibility for athletes:


Performance improvement:

Adequate flexibility allows athletes to achieve a greater range of motion in their joints.

This translates into better agility, coordination and the ability to execute technical movements more effectively.


Injury prevention:

Flexibility reduces tension in muscles and tendons, making the body less prone to muscle injuries, strains and tears.

A flexible muscle is better able to absorb impacts and stress without tearing.


Faster recovery:

Flexible athletes tend to recover more quickly from injuries since their muscles and joints are already accustomed to a variety of movements.

This also allows them to return to sporting activities more quickly after an injury.


for incorporating stretching into your sports routine:

Warm up properly before starting any stretching session to avoid injuries.

Stretch all the main muscle groups, focusing on the areas that are used most during the sport you play.


Hold the stretches for at least 15-30 seconds, breathing deeply and relaxing into the stretches.

Include stretching as part of your training routine, doing it regularly, preferably daily.

Consider dynamic stretching, which involves controlled, gentle movements rather than static stretches, as part of your pre-contest preparation.



Flexibility is a FUNDAMENTAL tool for athletes of all ages and skill levels.

By incorporating stretching into their training routine, athletes can reap the benefits of BETTER PERFORMANCE and INJURY PREVENTION.

![F9iu2NoWoAAl7R-.jpeg](https://m.stacker.news/7898)

THE IMPORTANCE of FLEXIBILITY

Have you ever wondered why it's important to choose LIGHT FOOD before EXERCISING?

See how choosing the right food can make all the difference:

Before starting a training session, it is crucial to provide your body with the energy it needs to face physical activity.

However, consuming a heavy meal can be very harmful, leaving you feeling sluggish, uncomfortable and even the dreaded feeling of a full belly.


Choosing light foods before training is strategic for several reasons: 💪


Fast Digestion:

Light foods are generally easier to digest, allowing your body to quickly convert nutrients into usable energy.

This means you'll have fuel available during your workout without feeling the burden of slow digestion.


Avoid Abdominal Discomfort:

Consuming large amounts of food before exercising can result in abdominal discomfort, nausea, and even reflux.

Opting for lighter options minimizes these unpleasant side effects.



Sustained Focus and Energy:

Light foods provide a constant source of energy, avoiding glucose spikes followed by abrupt drops.

This helps keep your energy level stable throughout your workout, promoting focus and endurance.



Ideal Light Food Options 🍌

Fruits:

Rich in natural carbohydrates, fruits provide quick energy. Bananas, apples and berries are excellent options.



Greek yogurt:

An easily digestible source of protein, Greek yogurt provides sustained energy for your workout.

Oat:

Slow-release carbohydrates help maintain a constant blood glucose level, providing prolonged energy.


Smoothies:

Mix fruit, yogurt and a serving of protein powder for a delicious, easy-to-eat option.

Light Sandwiches:

Choose lean protein options, like chicken breast or turkey, and add veggies for a nutritional boost.



Avoid heavy meals up to 2 hours before training, and try different options to find what works best for you.

With the right choice of LIGHT FOOD, you will be on the right path to enhancing your training and achieving your GOALS. 🍌👊







![GBMJejyXoAAZgXM.jpeg](https://m.stacker.news/7867)

LIGHT FOOD in PRE-WORKOUT 🍌💪

Learn how to make a delicious SHAKE that provides LOTS OF ENERGY for your training!

Ingredients:
🍌 2 Bananas
🥣 100g of Oats
🥜 2 spoons of Peanut Butter
🥄 2 scoops of Whey
💧 250ml of Water

MUSCLE MASS SHAKE🥛💪

Teaching about Health, Diet and Performance - Learn everything about the fitness world.