When we think about pesticides, herbicides, or insecticides, we often imagine their use in the food industry, primarily with crops. Another key area where these chemicals are heavily used is the textile industry. Clothing, bath towels, bed sheets, and even mattresses can contain harmful chemicals and pesticide residues that can accumulate in our bodies through our skin. It is tough to discern between harmful fabrics and safe fabrics as there is usually no immediate symptom of chemical/pesticide exposure from standard fabrics. Like with produce, however, we can assume that any conventional fabric contains some level of harmful substance, be it GMO cotton, synthetic materials, chemicals, harsh dyes, or pesticide/insecticide residues.

Here’s why:

Cotton, one of the most popular fabrics on earth, is also one of the most heavily sprayed crops. Billions of dollars are spent annually on chemicals for cotton, accounting for more than 20% of insecticides used. These chemicals are harmful to soil organisms, wildlife, aquatic life, and humans, as many are known carcinogens.

Chemical dyes, bleach and formaldehyde used in clothing production are harmful if inhaled and have been shown to disrupt hormones and cause skin irritation, cancer, and allergic reactions in some people. Formaldehyde alone, a common chemical found in bra fabrics, has been linked to certain types of cancer. Additionally, the use of these chemicals is highly underregulated, leading to both employee and customer exposure.

Couch cushions, car seats, carpet, and mattresses (among several other things) all contain flame retardants. These chemicals have been shown to have longterm health effects, including cancer and hormone imbalance. They often accumulate in our systems, which is detrimental to our health and the health of our children. Mothers with high levels of flame retardants in their systems had higher levels of infertility, and the children they did bare were prone to developing birth defects.

Chemical byproducts are usually dumped in aquatic systems, leading to pollution and environmental degradation. Many chemicals, pesticides/insecticides, flame retardants, etc. don’t break down in the ecosystem. Instead, they end up accumulating in the soil, organisms, and ultimately in us.

The majority of cotton grown in the U.S. and worldwide is genetically modified. GMO crops in general typically see herbicideresistant pests along with new pests that arise as others disappear. This leads to a increase in the use of herbicides on plants, almost defeating the purpose entirely. Not only that, but GMO cotton itself is harmful enough, as it likely contains the herbicide within its genetic makeup.

When choosing the best type of fabric to clothe your family and yourself with, there are a few things to keep in mind:

Most clothing is composed a mixture of fibers, some synthetic. Synthetic fibers like polyester, acrylic, and nylon are widely used for texture and durability among other things. These fibers are derived from harmful substances, and spun together using a series of chemical processes. These chemicals are harmful to come into contact with and over time, more of them are released as the garment ages.

Even natural fibers like wool aren’t free from the cycle. Sheep often have mites in their wool. Pesticides are used to kill the mites, however, they also create a dangerous environment for the workers and anyone who comes into contact with the wool thereafter, including consumers. On a similar note, sheep are often treated with substances that increase wool output. This leads byproducts and pollution of nearby water sources and soil.

Don’t be fooled by fabrics like “modal” and “tencel” that claim to be made from wood pulp. These fibers are highly processed with harsh chemicals to produce their soft texture.

Bamboo can be a wonderful fabric because it grows quickly with very little space and water required, and often doesn’t necessitate the use of pesticides. It is also naturally antibacterial, hypoallergenic, and durable, getting softer with age. Like modal and tencel, however, it does require chemicals to produce a desirable texture, making it very difficult to be GOTS Certified. (see below for GOTS description).

Hemp is another great fabric because, like bamboo, it resists pests (and thus the use of pesticides), and grows quickly. It is also hypoallergenic and durable with natural UV protection. Unlike bamboo, it doesn’t require the multitude of chemicals to get it to a desirable texture, and it becomes softer with use.

Organic fabrics are definitely the way to go, but like anything, not all organic fabric is created equal:

Organically grown cotton is not GMO, nor is it treated with herbicides/insecticides. This alone greatly reduces its environmental impact and health effects on organisms throughout the food chain. Unfortunately, organicallygrown cotton and other textile crops aren’t without their downsides. Chemicals are often used when processing the fabric, including dyes and bleach found in conventional methods. The fabric may start out organic, but by the end, it resembles any other piece of cotton.

Look for GOTS Certified fabric. GOTS is the Global Organic Textile Standard. It means that fabrics under this standard have been inspected through the entire process, from the initial growing stage of the crop, to the packaging stage of the finished product. It raises the bar of organic fabrics, ensuring that the majority of the fabric used is certified organic, and that any chemical used in the production process passes very strict environmental and toxicological guidelines. Byproducts are regulated instead of disregarded, and environmental impact is taken into account.

Animals are treated humanely without the use of artificial treatments that enhance wool production.

No GMO textiles are used, and dangerous chemicals like formaldehyde, flame retardants, and carcinogenic dyes are prohibited. Even materials used in packaging and tagging are strictly regulated.

The work environment of employees is also highly regulated, including their wages and basic rights (this might seem like a given, but many clothing companies mistreat their employees through inequality/discrimination, chemical exposure, poor wages, long hours and nonexistent age limits).

This website outlines the GOTS Certification process and how to get certified while providing resources for locating GOTS Certified companies. This website is a little tricky to navigate, but there are other helpful websites that can guide you through reliable companies to choose from. Like with anything, it is always a good idea to read about the company or contact them directly if you are unsure whether or not they’re certified. Many times, if a company is GOTS Certified, they’ll mention it in the “About” page, or at the bottom of the home page.

Other important textile certifications you may find on company websites:

OE Standards

Organic/Textile Exchange (Examines the integrity of the fabric, and tracks many aspects of organic fabrics)

REACH

Registration, Evaluation, Authorization, and restriction of Chemicals (Examines chemical use and safety with regards to human and environmental exposure)

OEKOTEX

Organic Eco Textiles (Examines textiles through the entire handling process, texting for harmful substances)

Soil Association (Examines and regulates toxic chemicals and pesticides, complying with GOTS certifications)

ICEA

Ethical and Environmental Certification Institute (A corporation that embodies the GOTS standards, working to certify companies under these standards)

GOLS

Global Organic Latex Standard (This standard pertains to latex specifically, ensuring the safety of humans and environment throughout the processing aspect of the product)

My favorite GOT Certified companies are:

PACT Apparel (Socks, Intimates, Apparel)

Silverstick (Hoodies, Sweats, TShirts)

Gaim (Yoga, Bed, Bath, Home, Apparel)

Rapanui (TShits, Hoodies, Socks)

Bleed (Tops, Bottoms, Socks, Bags, Jackets, Etc.)

Blue Bird Prints (TShirts, Hoodies, Kid & Baby Apparel)

Maggie’s Organics (Socks, Leggings, Shirts, Dresses, Baby)

Soul Flower (Dresses, Shirts, Pants, Baby, Accessories)

Synergy (Women’s Clothing, Yoga)

Pants to Poverty (Intimates, Tank Tops)

My Heart Beats Green (TShirts, Tops, Kid & Baby Apparel)

BGreen Apparel (Tops, Bottoms, Intimates, Etc.)

Two Birds Apparel (Men’s Apparel)

Others:

The Futon Shop (Mattresses, Toppers, Pillows)

West Elm (Bedding, Bath, Home)

Plover Organic (Baby & Adult Bedding)

Pure Rest (Baby Bedding)

Loop (Bedding, Sheets, Blankets)

Coyuchi (Bedding, Bath, Baby, Home)

Nana’s Fine Baby (Baby Apparel, Toys, Maternity, Etc.)

Levana Naturals (Baby & Kid Apparel)

Friendly Tip: One company that stands out from the crowd is Stanley & Stella. This company has raised the bar on organic clothing, obtaining most of the above certifications. Their company procedures are explained, making them completely transparent to the consumer. Additionally, they provide a wide range of appealing styles and colors, though they only sell to businesses. I did happen to find a UK based store that sells their products and EarthPositive, another admirable company, for much cheaper than I’ve seen anywhere on the web.

Long ago, I was on the verge of eliminating all meat from my diet, with the exception of the occasional egg. Not only was I completely against the meat industry (which I still am) economically, environmentally, and morally, but I didn’t appreciate how taken-for-granted the process was, considering that if I had to kill an animal in order to have a steak dinner, I couldn’t. Therefore, I didn’t think that I had a “right” to be eating meat.

That being said, I still have strong feelings about the meat industry and that whole process, however I have gained a new perspective. Ever since discovering the Bulletproof Diet, I have slowly acknowledged that meat is a vital part of an omnivore’s diet (that’s us), and that not all meat is created equal.

For the most part, I’ll be talking about beef. Poultry is still something I avoid, because it isn’t nearly as useful in my diet as beef is, and sea food is off-limits for me, as the fishing industry is out of control, and now the Pacific Ocean has large amounts of radioactive material seeping into it (Japan Nuclear Disaster). Enough said about that.

Conventional meat from grain-fed cows is completely different from meat from grass-fed cows. The list outlining the differences is extensive, but essentially:

Grain-fed cows live in unacceptable conditions where, if not for antibiotics, sickness would easily thrive. Many pollutants result from beef farms, thus leading to contamination of the surrounding soils and water. Cows are often fed a diet based on cheap GMO grains that often irritate their digestive system because they are ruminants, designed to digest greens. This affects the meat, believe it or not. Because of this diet (usually soy and corn, which are the most common GMO crops out there today), the omega-3 to omega-6 ratio is off-balance. Omega-6’s tend to be higher in grain-fed meat.

Grass-fed cows tend to live in pastures where fresh greens are readily available. There is a lower risk of spreading sickness because they have more room to roam. Because they are able to eat what they are designed to eat, their systems function properly, and they retain the most nutrients from their diet. Healthy cows equal healthy meat. The omega-3 to 6 ratio is more balanced, and there are more nutrients, antioxidant and anti-carcinogenic properties in the fat.

Additionally, the fat in grass-fed meat is better for you, contrary to popular belief. Body by Science by Dr. Doug McGuff outlines the true reasons behind cholesterol and heart disease. In a nut shell, saturated fats (solid at room temp.) like beef fat, butter, Ghee, and Coconut Oil are not the main causes behind heart disease (in fact, they may lower your risk). Many people think that a fat solid at room temperature will clog arteries when ingested, when in actuality, it turns to a liquid inside our bodies. These are healthy fats, packed with countless nutritional properties that cannot be obtained through substituted proteins such as soy.

According to the book, plaq builds up when an area within the artery is agitated or inflamed (for reasons most likely related to poor health). Having more healthy fats in your diet, including fat from grass-fed cows, can lead to a decrease in inflammation in your body. This is important for reasons related to cancer, heart disease, muscle and joint function, etc. (See the article on anti-inflammatories).

All in all, I have compassion for animals, and don’t like to see them slaughtered for my benefit, however, I do believe that some meat should be consumed in order for our bodies to function properly. Consuming meat doesn’t mean that you have to support the conventional meat industry. Speak to local farmers and visit markets. Humanely raised, grass-fed cows are probably closer than you think.

If you are still against eating meat, then I suggest taking supplements like omega-3 and K2 for heart and bone health.

Hopefully this helps!

Vitamin D3 plays many vital roles in the human body. Like most vitamins, proper dosage and form will make the difference in terms of how well it’s absorbed and utilized by the body. In this vitamin D3 overview, I’ll outline its role in human nutrition, good sources of D3, supplement facts, and recommended dosage.

Vitamin D3 in Human Nutrition:

Vitamin D3 is an essential component in human health because it helps our bones remain strong by preventing demineralization. Some studies even claim that bone density can be predicted simply by assessing the alleles in our DNA that encode for vitamin D

Having adequate amounts of D3 can positively affect a person’s mood during months with very little sunlight. In countless studies, a positive correlation has been found between poor mood and vitamin D3 deficiency, which could explain the onset of seasonal depression in many people. (Other studies have shown, however, that once a person’s D3 requirements are met, increasing dosage won’t necessarily lead to an increase in mood. Thus maintainance is key.)

Most cells in our bodies have vitamin D receptors. As a result, vitamin D3 has a huge effect on potential gene expression and cell behavior. Vitamin D also plays a major role in immune function, helping the body to effectively fight infections and disease

Vitamin D helps to balance phosphorous and calcium concentrations, ensuring proper assimilation, as well as assist in the absorption of magnesium

Vitamin D Deficiency:

Inadequate intake of vitamin D, or not enough sunlight, can aggravate osteoporosis, cause bone disease, as well as bone and muscle weakness and sensitivity

Because sunlight is a good source of vitamin D, wearing sunscreen can severely decrease one’s ability to produce this vitamin

Old age also plays a role in leading to a potential D3 deficiency, as one’s kidneys gradually lose their ability to convert D3 into a usable form. This may also be linked to inadequate bone density and osteoporosis in the elderly

As stated earlier, a D3 deficiency may lead to seasonal depression and anxiety during months when sunlight is rare

Having a more melanin in your skin may reduce the amount of sunlight that is converted to vitamin D

Having liver problems could lead to improper assimilation of vitamin D3, as this is the first site where D3 is metabolized in the body

Other factors like Crohn’s and celiac disease might severely decrease how much vitamin D is absorbed through the digestive tract, leading do deficiency issues down the road

Caffeine can also block the absorption of vitamin D, as well as various vitamins and minerals by interfering with cell receptors. Limit coffee/caffenated tea intake to less than 3 cups a day, and supplement with vitamin D3, preferably away from caffeinated drinks

Cortisol, a hormone that is produced by acute or chronic stress, may also interfere with vitamin D3 absorption. While acute stress usually doesn’t pose a problem, chronic stress can deplete the body of this vitamin, as well as having many negative effects. Practice reducing stress levels on a daily basis

Vitamin D Toxicity:

On the very rare occasion, vitamin D toxicity can occur. These symptoms may include: kidney stones, increased blood calcium levels, nausea and loss of apatite. Supplementing with a lowdose of vitamin A (2,5003,000

IU) can work to regulate vitamin D3, reducing the likelihood of toxicity. Too much vitamin A can work against vitamin D, so be careful when supplementing with these two. My rule of thumb is 1:2 ratio, A:D

The average daily intake of vitamin D is roughly 5,000 IU/day, though 10,000 IU/day is also acceptable. A dose of 50,000 IU/day over a long period of time could lead to vitamin D toxicity, though this far exceeds the recommended daily dose and should not be considered

Forms and Sources of Vitamin D:

Vitamin D, when absorbed by the body, takes on several different forms in the liver, kidneys, and bloodstream. When supplementing with vitamin D, however, all you need to know is whether to take vitamin D3 or D2. Both are absorbed by the body, but D3 is synthesized much more readily, having a greater effect on the body. Research has found that D2 is markedly less powerful because it is typically synthesized in plants

Plants do not contain vitamin D, but they do contain sterols, which are unsaturated alcohols like cholesterol, that can be irradiated to produce vitamin D. Mushrooms and the human skin contain different types of sterols that can be converted to vitamin D, which is why sun exposure is so important

Egg yolks, fatty fish, cod liver oil, and milk (fortified with vitamin D,) are other good sources of vitamin D, though the quantity and availability might vary widely among them. In essence, vitamin D is typically lacking in the human diet, so acquiring it solely from food isn’t the best method

Sunlight is the best and most natural source of potential vitamin D3 because one’s body can produce it on its own, no supplement necessary. When unprotected skin is exposed to sunlight, UVB rays spark a chemical reaction, producing preD3 and, when metabolized, D3.

For best absorption, avoid having calcium at the same time

Recommended Dosage:

Roughly 20 minutes of sun exposure per day is recommended for one’s skin to properly convert sunlight to D3. In order to ensure proper absorption, refrain from washing the oils off your skin, and using sunscreen prior to sun exposure

If sunlight is rare, and/or assimilation of D3 is difficult, try supplementing with vitamin D3. The average recommended dosage is 45000 IU/ day. If you know you’re deficient, increase the dosage to 1000 IU/ 25 lbs of body weight per day. If you get adequate sun exposure every day, less might be needed to maintain healthy levels of D3. Only a blood test will verify this.

Vitamin D3 is fat soluble, so supplements should be taken with a saturated fat source (coconut oil, butter, ghee, etc.) in order to ensure proper absorption

Research has also shown that magnesium and D3 work together. Magnesium converts D3 into its activated form, while D3 can help magnesium be better absorbed by the body. Try taking them together

Because vitamin D3 has a positive effect on the absorption of vitamin K2, A, and zinc, it might make sense to take these vitamins at the same time as well to optimize their effectiveness

Brands I recommend (soyfree): Natural Stacks D3 (5,000IU) and Life Extension D3 (5,000IU)

Note: Only a blood test will verify if you are deficient in vitamin D, though many people, especially those living in the northern hemisphere, suffer from some degree of deficiency. Considering how unlikely vitamin D toxicity is, some supplementation is probably better than none. If in doubt, always refer to a professional.

If you would like to reduce your risk of heart disease,you would do well to consider the benefits of eating saturated fats. Getting sufficient amounts of saturated fat in your diet will help you to avoid the ‘bugs’ and the flu’s that go around, and reduce your risk of heart disease,diabetes,osteoporosis, and cancer. Let’s take a look at some of them.

1- HEART HEALTHY

Saturated fat is what your heart is encased in! It thrives on it! Contrary to popular opinion, saturated fat has proven in studies that it lowers a ‘bad’ cholesterol in your body known as Lp(a), while raising the levels of good HDL cholesterol.

Researchers in Canada found that replacing saturated fat with unsaturated fat in the diets of animals caused heart lesions.

When saturated fat was fed, there was NO tissue damage.

In Sri Lanka, where residents consume an average of about 120 coconuts a year, their death rate due to heart disease is the lowest in the world – estimated to be 1/100,000. Compare that to people in America who eat virtually no coconut oil (saturated fat) and nearly 1 out of 2 deaths is heart related.

In 1948 a study in Framingham, MA was begun to research heart health, and is still ongoing. In 1992, Dr. William Castelli reported: “In Framingham,Massachusetts…the people who ate the most saturated fat, ate the most calories, weighed the least and were the most physically active.”

2- ENHANCES OUR IMMUNITY AGAINST DISEASE

As I mentioned in an earlier article, our cell walls are composed of approximately 50% saturated fat – or at least they’re supposed to. When the proper amount of saturated fat is present, the cell walls are able maintain their firmness, thereby protecting our cells from virus attacks.

On the flip side of that coin, saturated fat also destroys the cell walls of many harmful microorganisms, including virus, bacteria, fungi and parasites. They do this by merely dissolving the cell walls of the invaders, without causing any harmful side effects.

Caprylic acid, found in coconut oil, has been shown to be effective in fighting candida, and lauric acid, found in breast milk and coconut oil, has proven effective in destroying the HIV virus.

3- PROTECTS AGAINST OSTEOPOROSIS

Effective assimilation of calcium into the bone requires saturated fat. According to Dr. Mary Enig, one of the foremost research experts in dietary fats and human health, at least 50% of a person’s daily intake of fat should be saturated for this reason.

If you are a health buff, for sure you are always conscious about your figure. Maybe you even have a collection of all the fancy equipment found in gyms. Nevertheless, ordinary people can’t afford that kind of lifestyle. Only one thing is essential to everyone: to remain fit and healthy. One way to achieve this is to exercise everyday. Do you know that you can do this even without any gym equipment? How? Let us examine some of the simple ways to do so.

Walking. It is nice to do this exercise while enjoying the cold weather early in the morning or while roaming around to observe the beautiful sceneries. However, if the climate is not so good, why not workout inside your house? You can tone your legs by going up and down your stairs. If you don’t have any, you can walk around the house several times. Nevertheless, it might be boring to do so.

Crunches and leg lifts. You can build up the muscles around the abdomen area using crunches. You may utilize some workout equipments to stretch those muscles and you will be surprised to see how beneficial it is. On the other hand, leg lifts will build the muscles in your legs just like walking. You may do this exercise either legs straight or slightly bended.

Aerobic dancing. This exercise is considered the healthiest since it is good for your heart. It won’t only make you healthy physically, it is great emotionally since it will help you uplift your spirits. Through aerobic dancing, you will also experience doing other healthy exercise like step exercises, jumping jacks, and jogging. Surely, it will bring a lot of fun! Other manly exercises. These exercises are usually done by men. What are those? Push-ups, squats, and weight lifting. First, push-ups are hard to do, particularly to women. Nevertheless, there are easier ways that women can follow. Number one rule, don’t try the “Rocky” push-up, doing it with one hand. Next, kneel instead of keeping the legs straight. Another, stand up against the wall and do push-up, very easy right? Second, the squats. It is an excellent exercise to build up muscles in the legs and buttocks areas. If you find this difficult to do, use a regular chair to sit and stand up repeatedly. The third one is weight lifting. Well, this one doesn’t have to be expensive, you can just browse some power tower reviews and pick the most efficient equipment that will fit your specifications.

Food prices are like Jack’s beanstalk. They just keep rising and there’s no end in sight. This year marks a time when unemployed, underemployed and even employed are cutting back the frivolous spending and tightening the budgets. As the holiday season approaches, Reuters asked 1000 Americans how this Holiday season would affect their lifestyle,

A total of 28.4 percent of the 1,000 people surveyed by Americas Research Group said that rising food costs would cause them to cut back on their Christmas shopping “somewhat,” while another 7.2 percent said that they would “most definitely” cut back.

Have you considered cutting back on gift-giving this holiday season Roughly 1 in 4 sure have.

Regardless of your financial status, there are simple ways to cut back uncessary spending on food that will result in an extra $20, $40 or more in your wallet each month. Whether you decided to allocate that money on gifts for family and friends or into your 401K, taking these simple steps will give you the freedom to decide.

1. Leftovers are your friend. A package of meat can be made into four different meals throughout the week from meatballs to a meat based stew. Not sure about how long to keep food One of my go-to resources is the Refrigerator and Freezer Storage Chart by the FDA. This chart shows you how long food can last in your fridge or freezer depending on the type and is also an excellent resource for food safety.

2. Expensive Desserts. Does the Cheesecake Factory come to mind While dining out is a pleasure many of us enjoy there is no reason we must shell out $7 for a small sliver of cheesecake. It sure tastes great going down, but after going out once a week for 52 weeks, you’ve already spent $364 a year on one piece of cake considering you’re only paying for yourself! If your parents or loved one pays, think of the money they could save too!

3. Jamba Juice/Starbucks. An adage at this point. If you haven’t heard of David Bach’s “Latte Factor”, it’s as simple as it sounds. A latte a day costs on average $5. $5×365=$1,825. Okay, maybe you don’t drink one every day. The point is you could put that money to better use. Addicted to caffeine and need your boost Make it at home for a fraction of the cost.

4. Multiple Uses for Bread. How many types of bread are in the grocery store Rolls, bagels, slices, baguettes. I’ve seen people buy flat breads, garlic bread, and sliced bread all in one trip! If you buy one loaf of bread (for a single person) it can last you the entire week. Get creative! A piece of toast with breakfast, two slices for your sandwich and your burgers at night can be sandwiched between two slices put in the toaster oven. Why do you need to spend an extra $15 on bread that really serves a similar purpose If you’re serious about savings, you will have to make cut-backs.

5. Don’t Save Everything. Buyer Beware: Too much saving and restriction may cause you to be unhappy, miss out from events with friends/family or worse, cause you to binge once you get a little cash in your pocket. By using the rational thought process you can safely determine whether to buy the sliced bread AND the bagels, or if you really just need one item that can act in different ways. Friends going to the Cheesecake Factory If you’ve been saving money in other ways, give yourself a treat.

The only way to truly save money on food is to be disciplined. Clip coupons, read eFlyers, eat your leftovers and avoid throwing away $5 a day.

The Baduanjin or brocade was discovered 800 years ago by the Chinese people.

Baduanjin has greatly impacted the World of Medicine. Baduanjin is a movement that can be done standing or sitting. Each position targets different areas of the body.

Before Beginning, stand with width apart and hands down to your sides relaxing. Work on being focused and naturally breathing.

Baduanjin

Drawing the Bow to shoot the Hawk

This Baduanjin movement works the lungs and liver. To begin the lower body must be in a Horse Stance while mimicking the drawing of a bow. After drawing the bow on one side switch to the other. The left side helps raise the Qi to the liver, the right side sinks the QI in the lungs.

The movement is executed by extending the chest cavity, stretching out the arms and turning the head.

As you practice this movement you will:

Expand your Rib cage

Increase elasticity in the shoulders and neck

Increased blood circulation

Raise Hands on Each Side to adjust the Spleen and Stomach

This Baduanjin movement adjusts the Spleen and Stomach. The Chinese believed that the Spleen and stomach could not remain healthy on their own accord.

To do this movement raise one hand while pressing down with the other hand. Alternate between each side, this is create a massaging effect through out the stomach and spleen. The key purpose of this movement is to adjust and regulate the spleen and the stomach.

Turn Head Back to Help Prevent Diseases and Injuries

This Baduanjin Movement is helps prevent the 5 Damages. Chinese medicine believed that if you look for too long it will hurt your blood; sit for too long and you will hurt your muscles. Walking for too long will hurt your tendons, stand for too long and you will hurt your muscles.

To do this movement simply turn your head and focus your eyes on your back. Next is the the rotation of the arms, the arm has six meridians this movement will help the yin and yang in these meridians.

The lactose intolerance is the partial or complete inability of some individuals to digest lactose, a sugar found in milk and dairy products. This is because these people produce in sufficient quantity or produce lactase enzyme responsible for breaking down and decompose lactose in the human body. Thus, lactose reaches the large intestine unchanged and has to be fermented by bacteria that produce lactic acid and gases.

It is important to differentiate intolerance to lactose of milk allergy. The first is a digestive disorder that occurs due to deficiency of the small intestine to produce lactase. The latter, moreover, is averse immune reaction to milk proteins, which usually occurs after the individual ingest a certain amount of milk or dairy products.

The degree of intolerance varies widely, but the disorder is very common. In Brazil, 70% of people have it to some degree, whether mild, moderate or severe.

Types and classification:

There are three main types where lactose intolerance is divided. Are they:

Congenital deficiency: it is a genetic problem, so the child is born with a problem that prevents the production of lactase, this type is considered chronic and very rare to happen.

Primary deficiency: it turns a natural and progressive decrease in the production of the enzyme lactase, beginning in adolescence to the end of life, such type is the most common to happen.

Secondary Deficiency: In this type, the lactase production is affected by any intestinal disease such as diarrhea, irritable bowel syndrome, Crohn’s disease, celiac disease or allergy to milk protein. In these situations, the intolerance is temporary and disappears along with causing disease problem.

Symptoms:

Symptoms only appear if someone who is lactose intolerant consume any product containing the substance. Generally, they happen from 30 minutes to 2 hours after ingestion. They pass naturally, but if the patient continues ingesting lactose, the symptoms tend to get worse.

The most common symptoms are: abdominal bloating, cramping, diarrhea, flatulence, nausea, anal burning, rashes and slower growth or weight loss for babies or children.

Treatment:

The lactose intolerance is not a disease, so there is no specific treatment for it. The patient can live normally adapting your diet and using certain medications.

Some dairy products are more digestible and can be eaten in moderation by who has the disorder. They are: butter and cheese milk; fermented dairy products such as yogurt; goat milk, which must be ingested together with meals and supplemented with essential amino acids and vitamins if offered to children; ice cream, milkshakes, and aged or hard cheeses; milk and dairy products without lactose; cow’s milk treated with lactase to older children and adults; soy formulas for children less than 2 years; soy milk or rice for small children.

Furthermore, there is the option of adding lactase enzyme to normal milk before ingesting it or take enzymes in capsules.

Milk is an important food in calcium, so it’s important that people who are intolerant to lactose find other ways to meet the need of the body’s calcium.

When you walk into a gym and asks its users what your goals are with practice exercises, we have the most varied responses, ranging from the simple act of losing a few pounds to more complex goals, how to reshape your body with muscles. But unanimity and the goal of many people in academia, especially the female audience is the search for a lisinha and healed belly without the unwanted fats, allowing the person to get off the street proudly displaying its defined silhouette.

Lose belly fat is not difficult, needing only discipline in diet and proper exercise. Talking about food is simple, where those who want to end the belly fat should cut out foods high in fats and sugars, including in your daily diet many fruits and vegetables, with colorful dishes and drinking plenty of water.

Regarding the exercises we can choose the best to lose belly fat, since there are numerous options that we find in the gym, which can cause many questions regarding the most effective practices to achieve the much desired plateau belly. Thinking of you who want to enjoy one piscininha or beach without embarrassment, separate the seven most effective exercises to lose belly fat, which coupled with good nutrition, will bring quick and perceptive results.

1 – Race

One of the main aerobic exercise, running, either on the treadmill or outdoors, it turns out one of the best exercises to lose belly fat. Acting directly on fat reserves, the exercise burns a lot of calories and results in the gradual disappearance of localized fat in the belly.

2 – Swimming

As well as running, swimming is an aerobic exercise. The advantage of this type of exercise is not only in burning of localized fat but also muscle synthesis. One of the biggest advantages of swimming to lose belly fat is the factor of not being a boring and exhausting exercise, being a very pleasant and even fun activity.

3 – Abdominal

A localized exercise that can be done in the gym or in the comfort of your home, abdominal is easy to do and does not need much space to be practiced. Abdominal can be done in several ways, with the aid of equipment and weights, and more than one position and may be released from the front or side. But the principle is always the same, which with fixed Peach on the floor, you should lift the breast to some extent, in a way that works abdomen.

4 – Bridge

This exercise is easy to perform and you can also make anywhere requiring little space to do so. As its name says exercise is basically to bridge with the body, where you will use your legs and back as a base. So you will still get up and down the bottom, which will make work with all the belly muscles.

5 – Solo Board

Easy and practical, this exercise will just need a bit of training for it to be done right. Lying on the floor and stretched, you should raise your legs to the top, in a way that forms an “L” with your body. At first it may seem a little difficult to keep your legs straight and unwrinkled knees, but with a little practice you managed to do this exercise is a great weapon to lose belly fat.

6 – Squat

Standeth take and position your arms stretched forward and go down slowly by bending your legs and without losing balance. The squat is an exercise a little hard to do at first, but certainly worth learning to be practiced, because their results in the abdomen are great.

7 – Dance to lose belly fat

We leave the dance last to be without doubt the easiest to practice, because you will lose belly fat without seeing, having a great time and giving loud laughter. If you feel difficulty in exercising and has been struggling with a stomach without fat, dancing is a great choice.

Postpartum depression is a psychological disorder after the birth of the baby. Some women after giving birth, may feel irritable, lose sleep, cry easily or change the mood from happy to sad quickly. These are symptoms of postpartum depression, caused by hormonal changes, stress situation and the demands of a new baby.

Generally, the peak postpartum depression occurs on the fourth day of maternity and can be relieved around two weeks after delivery in the case of slight depression. In some cases, depression is not restricted only to the mother and can also affect the parent. It is important to make clear to the patient that postpartum depression is not a character flaw or a weakness and that immediate treatment should manage the symptoms and let parents enjoy rich your baby.

Causes and symptoms

There is no specific cause for the disease. In many cases, the combination of hormonal changes resulting from the termination of pregnancy with emotional and physical factors, like lifestyle, ultimately influence for postpartum depression.

Among the symptoms, it highlights: trouble sleeping, mood swings, crying, anxiety, sadness, hopelessness, irritability and poor concentration.

Risk factors and prevention

In view of the different behavioral conditions as well as the environment in which they live and the lifestyle they lead, some people are more likely to present postpartum depression. The risk factors include a history of postpartum depression; lack of support from family, partner and friends; high stress due to personal problems, family financial, labor, among others; previous physical limitations or after delivery; depression during pregnancy; bipolar disorder; familyhistory of depression or bipolar disorder; history dysphoric disorder premenstrual, a severe form of premenstrual syndrome (PMS); cases of domestic violence.

To avoid this situation from postpartum depression, the best thing to do is to take some preventive measures because, although they can not control hormonal changes, there are several factors that can be modified in the mother’s life to reduce the risk of developing this condition.

The first step is to keep body and mind strong, with healthy eating, at least eight daily hours of sleep and performing exercises frequently. It is highly recommended to avoid the use of caffeine, alcohol and other drugs or medications that are not recommended directly by a doctor or specialist.

Treatment

Besides the support of family and friends, as well as counseling and psychological support, it is possible that the doctor prescribes some antidepressants to treat postpartum depression.

After starting antidepressant treatment, the patient should feel better within one to three weeks, but treatment can take six to eight weeks to really become effective. The use of medicines must be done for at least six months in order to avoid relapses, but the doctor can extend the use depending on the patient history.

Patients who have moderate postpartum depression to severe must combine medication with therapy. Conversely, patients who develop mild depression should not need the drugs.