You are walking down the street and suddenly you feel that one of your legs is tense tightly, or in the middle of the night, while you sleep, an unbearable pain makes you wake up; in both cases, you are facing the most troublesome cramps. Know the causes of suffering.
The loss of water and salts: Mineral salts (sodium, potassium, calcium) and water, make possible a large part of the chemical reactions that regulate muscle contraction. When the body detects some imbalance in these substances (dehydration) generates cramps.
Bad position: There is a link between cramps and sitting for a long time or in an uncomfortable position, which could affect the circulation of the legs. In this sense, it can also affect the way you walk or if you always walk on hard asphalt.
Using cleats: Walking in cleats for more than two hours decreases the muscle’s ability to produce force, also known as muscle fatigue, involuntarily contracting (cramping) as a defense mechanism.
As a symptom of pregnancy: Due to hormonal changes and increased belly volume, the venous return in the lower limbs becomes slow. This causes fluid accumulation and promotes sudden, lasting and painful muscle contraction.
According to specialists, it is possible to avoid cramps, these are some of their recommendations:
Eating a diet in which vitamins and minerals predominate is the best you could do, it is recommended to eat fruits, vegetables, and cereals.
If you exercise, it must be progressive to adapt your body a few, increase the requirement without obsessing.
You must try to recover electrolytes lost during exercise and rehydrate, isotonic drinks can help you.
Diet without fats, especially those of animal origin.
Firm abs: how to work them completely in just four simple exercises
To fully develop the famous six-pack, the instructors first recommend a series of guidelines that lead to exercise the abdomen correctly, involving all the muscular portions of the area and avoiding lumbar, cervical and inguinal injuries.
Apart from various influential factors, such as genetics or food, the formulas to achieve the goal are several. On the one hand, there are those who suggest a strenuous work, with a large number of repetitions. Others, unlike, argue that it is better to balance the task: exercise less, but focus efforts in a certain area.
There are, in short, different styles to work the abs. But not all provide the same results. The most important thing when following a routine is to start with those who combine opinions as the most effective.
he routine begins with 4 sets of 10 repetitions of the classic style: the crunch , or also called short abdominal. It is an exercise that locates the effort at the top. Practically everyone who has ever exercised knows it, however, it is very easy to make mistakes when doing it . A bad execution means that the results are not as expected and can sometimes lead to some injury or discomfort.
With respect to the technique, the hands should be placed under the nape of the neck allowing the elbows to be opened. Then the trunk is flexed, slightly raising the head and shoulders of the ground. To know if it is worked correctly, the pressure in that area must be noticed .
After the crunches, continue with this variant. In this case, the force is centered on the oblique muscles , while the legs and glutes are also worked. The mode of execution: face up, with hands behind the head, the left knee is bent at the same time as the left upper part is turned in the opposite direction, to then perform the same movement with the other knee.
Perform 4 sets of 10 repetitions each.
Having exercised mostly the upper and oblique areas of the abdomen, to complement the full development is continued with another of the classic variants: the hip elevations, which will also be 4 sets of 10 repetitions each.
The hands are placed down to the sides to stabilize, while the legs are raised directly on the hips. The neck should be kept relaxed and the knees flexed slightly. The legs are raised towards the ceiling and then, in a controlled movement, the hips are slowly lowered to the initial position.
The class ends with the popular isometric abdominals , better known as plates, an exercise designated by the School of Medicine of Harvard University as the most complete , since it contributes to work in addition to the area of the back and gluteus.
The isometrics are executed in horizontal stabilization. While lying on the stomach, the body is raised, holding onto the palm of the hands, elbows and feet with the abdomen fully activated. The classic posture must be maintained in this case for one minute.
Chanel lengthens the silhouette and bets on the plane on an autumnal catwalk
Chanel today closed Fashion Week in Paris by recreating a spectacular autumn landscape inside the Grand Palais, conquered by the “forest wizards” of the house, who wore coats to the feet and wore only flat shoes.
In recent seasons, sports and dancers have conquered the foot of the international catwalks, leaving behind the idea that the heel is the only synonym of elegance, as Chanel already showed, whose proposal for last year’s low-heeled boots with glitter or transparent was a commercial success.
On this occasion, the house opted for oxford shoes, in black patent leather, and a series of musketeer boots with golden toe worn on a dark background or in a discrete pattern, similar to camouflage but also bright.
The silhouette becomes completely straight, by coats and skirts in “tweed” to the feet, combined with short jackets, in a series of very winter outfits, decorated with large wool scarves, sleeves of hair and woolen sweaters.
Still, the collection was much more youthful than in other occasions thanks to the introduction of floral prints, matching a set so achieved that in the huge entrance of this building next to the Seine River, famous for its glass roof, smelled of earth wet, as some guests commented.
The ground was full of fallen leaves and several trees populated with wet moss divided the walkway in two, in a harmonious result of autumn colors: dark greens, grays, and blacks mingled with golds, beiges, browns, and oranges.
The designer and emblem of the house, the German Karl Lagerfeld, also introduced several technical pieces, such as down jackets – so in vogue in recent seasons – that entered the firm in a “tweed” version, or revisiting the classic straight jackets of the House in this waterproof fabric with a quilted appearance.
A pseudo-masculine collection, loaded with hooded garments, high-waisted pants and wide leg in bright mermaid fabrics, where a disheveled top bun culminated a styling, in general, quite natural, also in makeup.
The proposal closed with a series of black dresses cut 20 years, with a straight neckline and long above the knees or ankle height, combined with accessories fluorine, such as fuchsia pink gloves and leather maxibolsos and embroidery, which They led to handbag mode.
In the cast of models, there was no lack of Kaia Gerber, the daughter of Cindy Crawford, who has been devastating for three seasons in Paris; in addition to the Dutch Marjan Jonkman, the French Camille Hurel and the Italian Greta Varlese and Vittoria Ceretti, some of the most requested of the moment.
The model Caroline de Maigret, the image of the house, and the British actress Keira Knightley, who wore an Haute Couture dress from the Spring-Summer 2018 collection, were some of Chanel’s guests.
The performer of films like “Pirates of the Caribbean” or “Anna Karenina” came along with her husband, the musician James Righton.
Paris says goodbye to this Fashion Week, where more than 60 companies presented on the catwalk their prêt-à-porter collections for autumn-winter 2018/2019, closing the cycle of international catwalks behind London, New York, and Milan.
With a nine-day agenda, where the parades are held every hour, the capital of France prevails among its competitors as the longest appointment and meeting point of international buyers and journalists who, according to the French Fashion Institute, leave as it passes through the city between 400 and 500 million euros (from 492 to 615 million dollars).
Weekly menu of anti-inflammatory diet to reduce swelling
If you want to stop feeling bloated all day, take note of this weekly anti-inflammatory menu.
Every day you feel bloated, your belly and your whole body are constantly inflamed, you retain liquids, you have a lot of gases and during your menstruation, you usually inflame excessively. It’s time to make a diet change in your diet so that you reduce the swelling. We tell you how and an example of a weekly anti-inflammatory menu.
Anti-inflammatory diet: how to make it
There are foods that help inflame our colon and digestive system, as well as our body, as well as others that help the body work better, favoring the proper absorption of nutrients and the elimination of toxic substances and waste from our body. In fact, a balanced diet should be focused on improving the inflammatory processes of the body, that is, an anti-inflammatory diet.
The foods that contribute to inflaming our body inside and out are sugars, simple carbohydrates, saturated fats, some starches, dairy products, alcohol, red meat and processed foods.
Conversely, anti-inflammatory foods or foods that do not inflame the body are most vegetables (tomatoes and potatoes can cause inflammation in some people), fish, lean meats, legumes and whole grains consumed in moderation, nuts, and spices such as ginger and turmeric, known for their anti-inflammatory properties.
Therefore, this last group of foods must be present in the highest percentage of our diet, avoiding or eliminating completely the foods of the first group.
In addition to the above suggestions for feeding it is important that you do not consume carbohydrates (sugars and flours) after 6 or 7 in the evening unless you exercise at night.
Another anti-inflammatory trick is to take a glass of warm water daily with a splash of natural lemon juice. Wait 15 minutes before breakfast.
Finally, it is important to drink enough daily recommended water (from a liter and a half to two liters), to help the body to properly digest food, stay hydrated and avoid fluid retention.
Weekly anti-inflammatory menu
Here is an example of a weekly menu designed for an anti-inflammatory diet. Goodbye to the swelling!
Monday: the week begins with inflammation
Breakfast: a bowl of sprouted oats soaked from the previous night with inflated spelled cereals and some seeds such as walnuts, cranberries, and chia.
Mid-morning: the ideal is to eat the fruit between meals. Take the opportunity to eat the piece of fruit that you like most, such as a slice of melon.
Food: Quinoa salad with baked turkey crumbled, grated carrot, green pepper, spring onion, tomato and rosemary (you can add all the vegetables you want) and a slice of whole grain bread.
Snack: Kefir with flax seeds and a teaspoon of honey.
Dinner: Salad of fresh spinach, pineapple and vegan cheese (you can eat some fresh cheese or yogurt since they are less inflammatory dairy). Accompany the salad with wild asparagus omelet.
Breakfast: Nutritious milkshake with almond milk, oat flakes, the fruit of choice (for example, strawberries, pineapple …), at least one nutritious ingredient (a vegetable such as carrots or spinach leaves) and flax seeds. If you like strong breakfasts, you can accompany it with a toast of gluten-free bread with honey, ghee or clarified butter or compote of natural apple.
Mid-morning: A fruit of choice.
Food: Lentil tabby with roasted vegetables with coconut oil, such as pumpkin, spinach, onion, cherry tomatoes, accompanied by slices of avocado. The idea is that you do not eat bread, but if you are going to eat it, it is better to be whole and/or gluten-free.
Snack: Yogurt or kefir with fruits
Dinner: Try fermented foods such as herring, pickles or fermented vegetables. They will help you improve your digestion.
Anti-inflammatory menu: Wednesday
Breakfast: Rice pancakes with olive oil and tofu or fresh cheese. An orange juice or a fruit smoothie without milk. Green Tea.
Mid-morning: An apple with tahini.
Food: Steamed vegetables: broccoli, red onion, carrot, zucchini … You can sprinkle with extra virgin olive oil or a natural sauce like tahini. Grilled salmon with garlic and parsley.
Snack: a piece of dark chocolate and a green tea.
Dinner: Grilled turkey with grilled vegetables of your choice.
Thursday without swelling
Breakfast: Scrambled eggs with spinach and tomato. A slice of bread without gluten or wholemeal bread.
Mid-morning: try to eat papaya with honey, it helps to improve digestion.
Food: Whole rice with beans and squash. You can spice your dish with a touch of turmeric and ground ginger. Salad of green leaves with lettuce, kale, and sprouts of alfalfa or broccoli.
Snack: yogurt or kefir with chia seeds.
Dinner: Cream of vegetables: it can be hot with the vegetables that you have at home or cold, for example of melon and mint.
Breakfast: Gluten-free or whole-wheat toasts with tomato, avocado and flax and chia seeds. A green tea
Mid-morning: fruit smoothie.
Food: Chickpea salad or other legumes with hard-boiled egg, cucumber, tomato, carrot, and onion.
Snack: Brown rice pancakes with ghee.
Dinner: Fish with papillote with vegetables (red pepper, onion, carrot …). We recommend choosing a blue fish like sardines.
Saturday anti-inflammatory diet
Breakfast: If you feel like making a sweet breakfast, try some coconut flour pancakes with honey or agave honey topping, some black chocolate chips, and nuts.
Mid-morning: a toast of whole wheat bread with olive oil, avocado, and ham. It’s Saturday!
Food: Couscous with salmon, leek, tomato and spinach and a touch of fresh ginger cooked together with couscous.
Snack: a citrus fruit or pineapple.
Dinner: Cooked chard with potatoes and a touch of turmeric. You can add a lean protein such as turkey, chicken or a fish.
Breakfast: Slices of wholemeal or gluten-free bread with olive oil and turkey.
Mid-morning: Yogurt with nuts and a teaspoon of honey.
Food: Tuna marinated in soy sauce and sesame seeds and mushrooms with grilled vegetables.
Snack: A green tea and a fruit
Dinner: Grilled chicken fillet and carrot cream with turnip and a touch of curry.