Health and sciences

  Sulforaphane features antioxidant, anti-inflammatory, immunomodulatory effects by increasing the production of a dominant nuclear transcription signal protein known as nuclear factor erythroid-derived 2-like 2, or Nrf2 for short. ⚡️ Its activity and decline have serious health consequences.  Nrf2 regulates the transcription of the antioxidant systems glutathione, thioredoxin, and enzymes involved in phase I and phase II detoxification.  ❗️This makes it one of the most potent regulators of cellular resistance to oxidative and xenobiotic stress. Sulforaphane is metabolized from glucoraphanin, and it is particularly abundant in broccoli germinated seed extract. The conversion is increased 3 to 4 times when combined with mustard myrosinase. Rosemary is another inducer of Nrf2. ‼️ In addition to antioxidant support and detoxification, foods with sulforaphane are essential in estrogen dominance; it helps restore estrogen receptor expression.

  Your chronological age may vary from your biological age. Chronological age reveals how long you’ve been alive. Biological age reflects the age of your body and health. You may be young chronologically but old biologically and vice versa. The same goes for your immune system and metabolism. Immunosenescence is an aging immune system characterized by aging zombie cells that don't perform their functions and yet don't die, poisoning everything around them by releasing pro-inflammatory substances called "senescence-associated secretory phenotype" or SASP. They spread oxidative stress and suppress immune function. Factors that accelerate immunosenescence:  ❌ Chronic stress ❌ Chronic inflammation ❌ Nutritional deficiencies ❌ DNA damage ❌ Excessive oxidative stress and free radicals ❌ Visceral fat and obesity ❌ Metabolic syndrome and insulin resistance ❌ Chronological aging

    This "exercise" for the brain makes your memory sharper, aids the departments and areas of the brain to function faster and more harmoniously, with a positive effect on your mood.    The main conditions to be met by exercises for the development of the brain:    • Engage at least two of your senses. Minimum one of them should act in a familiar situation in a new context. You should turn off the sense normally engaged in such a context.    • Involve all types of attention. Alternating between strong concentrations and some light activities is helpful.    Examples of "neurobic" exercises:  • Move around the house with eyes closed.  • Write with your left hand (if you are right-handed)  • Change your normal route  • Inhale and savor the scent of food, flowers, and perfume  • Identify things by feel  • Perform unfamiliar tasks  • Answer habitual questions out of the box, etc.    The main princ...

    According to research:    5-10 min - you start to sweat and the body starts to eliminate toxins    12 min - heart rate goes up    15 min - white blood cell count increases, growth hormone increases 5 times    20 min - optimal to benefit the cardiovascular system    20-30 min - heat shock protein response    30 min - blood sugar decrease, insulin sensitivity increases    30+ min - risk of dehydration    60 min - growth hormone increases 16 times    60+ min - excessive loss of minerals, danger of heat shock    The minimum effective dose for health is 15-20 minutes, but excessive sitting in the sauna is not beneficial. It is also worth bearing in mind that the sauna should be mild, not scalding, at low to medium temperatures. Too high temperatures may not be beneficial, dangerous to health, especially for vascular health.

✅ Moderate calorie deficit – you need to stay in a small calorie deficit to lose weight, BUT a radical shortage can lead to metabolic adaptation.    👉🏻Subtracting 300-500 calories (that's one or two desserts) from the daily norm is the best solution for most people.    ✅ Increase your daily physical activity – e.g., set a goal of walking 8-12,000 steps a day.    ✅ Build muscle mass – cardio workouts are fine, but they don't burn as many calories as people imagine. It's better to use your workout time to exercise with heavy equipment.    👉🏻This not only burns calories, but also helps you build muscle so you burn more calories in the long run.    ✅ Make a diet high in protein – it's essential for building muscle, but did you know that it takes more calories to break it down than it does for carbs or fats?    👉🏻Consume approx. 1.8-2.2 g of protein per kg of your weight and your goal will be reached.

    Once you've set your goal, break it down into intermediate actions.    The final goal is your dream, such as: "I'd like to run a marathon."    Interim actions are steps toward the final goal, something like, "I'd like to run for half an hour every morning."    ✅Write your goal on paper and check step by step whether it meets the fourteen requirements of the suggested model.    ❗A few more notes: if the goal is unattainable, you have no hope, and if it is not a challenge for you, you will lack motivation. In case the fourteen steps would require you to make an exorbitant effort, observe at least the following basic rule when formulating your goal:    KISS – Keep It Simple, Stupid!    "The greatest danger for most of us is not that our aim is too high and we miss, but that it is too low and we reach it", Michelangelo    Best of luck reaching your goals🏆

    1. Sodium - helps reduce cortisol levels and balance electrolytes.    2. Iron - supports tissue oxygenation and metabolic rate.    3. Selenium - lowers oxidative stress and provides antioxidant protection.    4. Manganese - ensures antioxidant protection.    5. Potassium - regulates blood pressure and protects against hypertension.    6. Zinc - supports the synthesis of hormones such as sex hormones and thyroid hormones, oftentimes stressed.    7. Iodine - key to thyroid hormones and metabolism.    8. Magnesium - reduces stress and its negative side effects.

  Getting enough electrolytes is vital for everyone, especially those on a low-carbohydrate diet. When we cut back on carbohydrates, our bodies increase the excretion of water and electrolytes due to low insulin levels. ❗An electrolyte deficiency results in impaired neuromuscular responses. Salt deficiency causes seizures.  Sluggishness and nervousness set in. To restore the balance it is recommended to take: ✅ mineral water. ✅ fruit and vegetable juices (preferably red, orange or yellow) ✅ special drinks for athletes ✅ coconut water. Coconut water is better than other drinks for restoring electrolytic balance. It contains sufficient amounts of micronutrients - potassium (250 mg per 100 ml) and sodium (105 mg per 100 ml). The composition of coconut water also includes: • B vitamin complex (B1, B6, B12), calcium, phosphorus, iron, magnesium, zinc, enzymes and cytokinins, selenium, riboflavin, vitamin C.

🔸1) Inactivity (physical and mental) – running metabolic processes, being physically active, and performing cognitive tasks (such as learning) help slow down brain aging. 🔸2) Multitasking – studies indicate that people who consider themselves "zealous multitaskers" perform worse on multitasking tests as well as cognitive flexibility tests (switching between different tasks). 🔸3) Loud music – a research shows that listening to music on headphones at 50% volume for an hour a day has a negative effect on young people's hearing. And brain scans reveal that hearing loss contributes to brain atrophy. 🔸4) Media spaces – a survey found that users of media spaces and social media found increased activity in the right prefrontal cortex along with poorer attention span test results.

  ✅ 12-16 hours - adenosine levels begin to rise in the brain, mild fatigue appears. ❎ 20-24 hours - fatigue sets in, concentration drops noticeably, motor control and coordination deteriorate, risk of accidents increases. ❗36 hours - high blood pressure, high blood sugar, confusion, memory lapses, resemblance to alcohol intoxication, inability to recognize facial expressions and emotions. ❌ 48 hours - microsleep, immune system suppression, increased hunger and decreased satiety, slurred speech. ❌ 72 hours - irresistible desire to fall asleep even standing up, hallucinations, impaired senses, increased risk of serious accidents, paranoia, anxiety, depression. ❌ 4 days - absolute exhaustion, presence of physical pain, high blood pressure and confusion. You may feel almost awake because of cortisol and stress hormones, but this is temporary.

  Vitamin C is not the only way to boost your immune system. Eating oranges and lemons alone won't work a miracle. Here are other things with much stronger effects on your immunity. 🛌 Sleep is the period when the body recovers. Getting at least 7 hours of sleep is critical to your health. For many people, going to bed between 10 p.m. and 11:30 p.m. is optimal. ⛱ Vitamin D controls almost all physiological processes in the body, including the immune system. 🏋🏼♂ Exercise increases natural killer cells and slows down aging of the immune system. 🧖🏼♀ Sauna has been preventing flu and other respiratory infections for centuries. 🌞 Sunlight increases vitamin D levels, but also regulates circadian rhythm. 💎 Minerals are necessary for immune cells to function and enhance antioxidant defense. 💊 Beta-glucans have anti-inflammatory and anti-cancer properties. 🌿 Elderberry has many immune-boosting compounds.

  1. Positive Association. To deal effectively with stressors, you need to look at what’s happening as a starting point for moving forward.  ❗Most psychological therapy techniques first bring you into a state of stress awareness and then combine that state with something pleasant, such as a positive attitude and communication with a psychologist. 2. Moving. Up to this point, the attitude of moving forward has been presented as a way of thinking that serves as a way of dealing productively with stressful circumstances.  Literal forward movement, as moving the body through space, also plays a role in the mind-body relationship to stress. 🔎Dr. Andrew Huberman of Stanford conducted a study to indicate the relationship between visual information, stress, and movement. It was shown that moving forward in the face of anxiety activates the brain's victory mechanism (associated with courage and bravery). Why can physical movement help reduce stress? The actual movement of objects...

1. Helps regulate cholesterol levels Several studies have shown that eating almonds not only helps reduce bad cholesterol levels in the body, but also prevents oxidation, which can reduce the risk of heart disease. 2. Helps improve heart health In addition to regulating bad cholesterol levels in the body, almonds can also help improve heart health by increasing the amount of antioxidants in the bloodstream and improving circulation. 3. Helps reduce the risk of breast cancer According to a study published in the Journal of Gynecologic and Obstetric Investigation, high consumption of almonds can reduce the risk of breast cancer by two to three times. 4. Helps regulate blood sugar levels Almonds are an excellent source of magnesium, a mineral commonly lacking in people with type 2 diabetes. Researchers have found that increasing magnesium levels in the body can help improve insulin resistance in diabetics. 5. Helps with weight loss Almonds are low in carbohydrates, but high in fiber and p...

Dr. Daniel Kripke of the University of California, San Diego, addressed this question.  He found that people who used sleep medications were more likely to develop cancer than those who did not.  In the early 2000s, insomnia rates increased. Kripke began studying epidemiological databases. He wanted to find out if there was a link between using sleeping pills and changes in the course of the disease or the risk of death. It did exist.  ❗ People taking sleeping pills were more likely to die during the study period (several years) than those who did not. In 2012, Kripke compared more than 10,000 patients taking sleeping pills. He compared them to 20,000 people of similar age, race, sex, and medical history but who did not take sleeping pills.  ✅Those taking sleeping pills were 4.6 times more likely to die during this short period than those who did not. Kripke also found that the risk of death depended on the frequency of use.

Sleepiness is gone, because caffeine blocks adenosine. Previously, it was thought to be the "fatigue hormone," but new research shows that adenosine is an "antifreeze" for the brain.  Prolonged stress in the excitation centers of the brain, leads to the release of adenosine, slowing down not only the nerve cells located in these centers, but also the entire brain.  👉🏻 That's why you think better and concentrate better after coffee. But the lack of adenosine can lead to nerve cell depletion, brain overstretch and sleep disturbances.  It takes more coffee over time to block adenosine, because the body adapts. There is another reason, coffee is a drug and can be addictive. ❗Don't drink coffee when you are tired or anxious.  Biohacking can offer safe ways to improve performance and boost energy levels not by squeezing out your body's leftover reserves, but by optimizing its performance, nutrition, and lifestyle adjustments!

Irrational, unconstructive thoughts and false attitudes are most often the cause of our emotional problems! 🔸 Too subjective - you ignore the obvious, not wanting to part with your own "facts. You use your feelings as "proof of something", predict the future, guess other people's motives (without bothering to check) and act on superstitions and rumors. You underestimate probable events. 🔸 Overly frivolous - you convince yourself that the problem doesn't exist or that certain things don't matter to you (although in reality they do). You may also deny yourself strong or negative feelings by embellishing the reality around you. 🔸 Too idealistic - you have a romantic view of reality. You are full of beautiful but unrealistic expectations about yourself, children, family, profession, etc. Nothing in the real world is consistent with this type of thinking. To be continued...🧠                                ...