Did you know that yoga not only helps us feel better, but also gets rid of cellulite?!

Even though yoga is not the main way to get rid of the “orange peel”, regular practice can really tighten the body. So what asanas can help? Adho Mukha Svanasana ("Downward Facing Dog") This is one of the most effective poses in yoga, which, in addition to a good stretch of the spine, allows you to work out the back of the thigh and gluteal muscles - those places where you can most often encounter cellulite. The correct performance of this asana is easy to control: while in this position, try to stretch the yoga mat with your hands and at the same time lower your heels on it, while trying to pull the coccyx up to the ceiling.

What should be leggings for sports during menstruation?

Comfortable and waterproof, just the way adidas designed them for active women. Before creating leggings, adidas conducted research, during which it turned out that at least 65% of residents of different countries of the world refuse to do fitness classes if they are on their period. Emotional and social factors significantly reduce the effectiveness of training for those girls who still continue to attend them. That's why adidas introduced the TechFit Period Proof, a legging made with Flow Shield technology. They consist of three absorbent layers and a sealed membrane that prevents leakage. Leggings should be worn with a pad, menstrual cup, or tampon.

Coffee drinkers are less likely to die in the next seven years.

Adults who drink 2.5-4.5 cups of coffee daily are less likely to die in the next seven years than those who don't. Coffee drinkers have a 29% lower risk of death. It doesn't matter if they add sugar. This is evidenced by a study by the Southern Medical University in Guangzhou. The results are based on the analysis of data from 171 thousand people from the British Biobank database. Chinese scientists have been tracking the fate of volunteers for seven years since 2009.

The myth that without exercise you can quickly lose shape.

Any cold, even in a mild form, activates cortisol, which means it suppresses anabolism - stops the growth of muscle tissue. In the process of training, catabolism (muscle breakdown) is triggered, and recovery after training in this state will not occur. You will work on the muscles in the minus. What to do ? ◽️ do not exercise until all symptoms of a cold are completely gone ◽️ if you have suffered a severe illness (temperature above 37.5, prolonged cough and runny nose) - give the body 3-4 additional days to recover ◽️ Vitamin C 1000-2000 mg per day, from the first day of symptoms ◽️Zinc 10 mg per day ◽️ Phytoncides (raw onions, garlic for food) ◽️Keeping the usual calorie intake, divide it into 4-5 meals at intervals of 3-4 hours. Focus on long carbs ◽️Plentiful warm drink

The myth that exercise speeds up recovery.

In a study by Dr. Thomas G. Weidner, the Indiana University of Medicine USA compared students who were injected with contaminated serum. Some of them continued to go in for sports intensively (running, exercise machines), the other part was calmly ill, not doing physical exercises. As a result, recovery rates were equivalent for all.

Colds and sports.

The common cold is the common name for an acute infectious inflammation of the upper respiratory tract. It is almost impossible to distinguish between SARS, influenza and, now, covid on your own. This is the main risk: the influenza virus can penetrate into the heart muscle - the myocardium, and cause inflammation - myocarditis. 15% of all complications after influenza are precisely myocarditis, pericarditis and heart failure. What are you at risk of getting later? Interruptions in heart rate, shortness of breath with little physical exertion, swelling, sweating, etc. Decide for yourself whether you need it. If you find such symptoms after the illness, immediately consult a cardiologist.

Hair care during training and after:

Apply dry shampoo to your scalp before exercising to help absorb sweat. Avoid contact of hair with the skin of the face and neck. Use headbands made from natural fabrics that won't pull or break your hair. An excellent example is silk or thin cotton. The bandage will also help absorb sweat and protect the skin. Exposed hair should be treated with protective hair sprays with SPF factors. Do not touch your hair during training (do not comb, do not change your hairstyle). Wash your hair twice (not a week, not a day, but twice in a row during one wash) immediately after training. Once every 1-2 weeks, use a scalp peel to cleanse the stratum corneum of the scalp; add physiotherapy methods - rinsing with cold water (contrast shower, darsonval for the scalp).

Mushroom coffee is a growing health food trend.

Of course, pieces of mushrooms do not float in it, just mushroom powder is mixed with ground coffee, and a drink with a mild earthy taste is obtained, which, according to nutritionists, is very useful, since mushrooms have been used in medicine since ancient times as a healing agent and adaptogen. “There are thousands of mushroom species, and their purported benefits range from supporting liver and heart health to boosting energy and more,” explains allergist and immunologist MD Heather Modey. The most striking properties of medicinal mushrooms: - normalize blood sugar levels; - support for liver function and the balance of "good" cholesterol; - mushrooms are prebiotics, "food" for beneficial microflora; - antiparasitic properties (for example, in maitake mushrooms); - support for cognitive functions, including memory and concentration; Mushroom coffee is also great as a transition drink if you're looking to cut back on caffeine.

German scientists have created a spiked robot that can move through the intestines.

It is capable of carrying three times its own volume and up to 20 times its own weight. This means it can carry drugs, wireless electronic sensors, or even microneedles. He is also able to release microscopic drug particles through his microspikes. The robot's microspikes are coated with a thin layer of chitosan (a substance found in the shells of shrimp), which creates enough friction and stickiness on the "legs" to cling to the layer of mucus in the pigs' lungs, esophagus, stomach and intestines. The wireless device is 3.7 mm long and 1.5 mm wide.

The importance of trace elements.

✅Zinc Affects simultaneously all parts of human immunity. It increases the production of interferons, prevents the spread of the virus in the cell, protects lymphocytes from destruction. ✅Vitamin D Strengthens innate immunity, activates antimicrobial peptides that eliminate pathogenic organisms such as microbes, bacteria and viruses6. Vitamin D strengthens cellular immunity, supports lung function by reducing the inflammatory response caused by viruses. ✅Vitamin C It enhances the production of interferon proteins, which are among the first to fight viruses. It has anti-inflammatory properties, helps to neutralize free radicals and protect lung cells from their aggressive effects. ✅Quercetin A natural bioregulator and antioxidant that prevents the destruction of cell membranes by free radicals and the development of inflammation, contributes to the faster disappearance of cough, shortness of breath, swelling of the bronchi, and normal breathing.

How to learn to respect your body?

You need to remember about genetics and heredity. For example, if you are naturally 165 cm tall with broad shoulders and legs that are very average in relation to the torso, then you will never get a thin and long figure of a classic catwalk model, even if you refuse to eat at all. Love yourself at the weight that you are at the moment - then it will be easier for you to work on the body from a point of love, and not shame or self-hatred.

How to switch to intuitive eating?

Often we confuse real hunger with emotional - it is worth learning to distinguish the first from the second. It's one thing when physiologically we really need to eat something - you need to go and satisfy him. And it is quite another thing when we try to console ourselves with chocolate or even apples in case of any kind of trouble. Among which, by the way, food disruptions and violations of the schedule.

How do you know what your body is missing?

To begin with, it would be good to figure out - what dishes, individual products or tastes are you drawn to the most? As a standard, we want sweets, for example, during PMS or in stress - in other words, the body clearly lacks the hormones tryptophan and serotonin, but cortisol is clearly in excess. If you want spicy, salty and fatty fast food - a direct indication that you will not hurt at all to include butter, olive, corn and flaxseed oils, fatty sea fish and avocados in your diet. But the addiction to smoked, sweet-carbonated or banal factory-made snacks indicates that you are “addicted” to monosodium glutamate. It is a generally harmless flavor enhancer that has been around for centuries in Asian countries. However, according to some reports, it causes fluid retention in the body. The best thing to do in such a situation is to switch to healthy and no less tasty food. You may have to spend more than one week to find a worthy replacement. But the result will instantly manifest itself in the condition of the skin, body tone and general well-being.

What is Intuitive Eating?

The essence of intuitive eating is to learn to understand the signals that your body sends you. Every person knows the feeling when he wants to eat something, but it is not clear what exactly. In such an original way, your body informs you about the deficiency of some vitamins or trace elements. The ability to feel what exactly the body needs is drowned out by food with flavors and trans fats, which form the wrong eating habits.

Who Invented Intuitive Eating?

Behind each weight loss system is a specific person - the creator of this one was Dr. Stephen Hawkes. He suffered from severe obesity and tried all diets, but still gained weight back. And then he developed a method of intuitive eating, with the help of which he lost 22 kilograms. He published the book Intuitive Eating - and forever did away with fasting days and tough hunger strikes.

What is intuitive eating and how does it work?

The word "diet" causes an extremely negative reaction in many girls, even if they carefully monitor their health and control their own weight. The reason is simple: any diet involves some kind of restriction, and it is very difficult to suppress cravings for sweets and junk food. The prospect of an eating disorder or relapse is unnerving and makes it hard to enjoy life. The situation is quite different with intuitive eating, which is fundamentally different from diets.

Visceral massage

Visceral massage from the Latin viscera, which means “insides” or “internal organs”, is a technique of deep massage of internal organs through the anterior abdominal wall in order to normalize the functioning of the body. Visceral massage displaces the fascia - the membranes of the internal organs of the abdominal cavity, which results in: -health-improving effect: - internal organs are saturated with oxygen, - improves blood circulation in the organs and lymph flow, - the position of the internal organs is restored, -volumes go away - normalization of the digestive tract, -and many, many more positive bonuses.

Breathing exercises. Continuation.

5. Determine the respiratory rate. The main idea is that you breathe in and out at the same amount of time. For example, they spent 5 seconds to enter, 5 to hold their breath, and 5 to exit. I would recommend a 4-7-8 ratio. It is the best for most of us. However, if this scheme does not suit you, you can find your own. The main thing is that it should be repeated during each subsequent practice. 6. Lead a healthy lifestyle. Proper breathing is the key to good health. But not the only one. Before practice, do not abuse fatty foods, drink more water, do not forget about sports and healthy sleep. All this will help you feel good every day.

Breathing exercises. Continuation.

3. Breathe deeply. As you inhale, your diaphragm should contract, your stomach should expand, and your lungs should fill with air. Feel how your whole body is charged with oxygen and energy. Literally 20-30 minutes of this practice every day will help you increase productivity and reduce stress. 4. Watch your posture. And not just while breathing. Don't slouch, keep your back straight and straighten your shoulders. But watch your feelings - the body should not become numb.

Breathing exercises.

We don't think about how we breathe. But proper breathing is very important. Here are the basic principles. 1. Take your time. Do breathing exercises when you are relaxed. Give yourself time to tune into the right wave and calm down. No need to strain or try hard to focus: just relax and breathe. 2. Breathe through your nose. When the organism and the body are relaxed, it is possible that there will be a desire to breathe through the mouth. But correctly - through the nose: deep and measured. In such a case, air consumption is limited, which forces us to slow down. In yoga, it is nasal breathing that is considered the key to longevity and a happy life.