Your Health Matters

The detox diet is widely used to promote weight loss, detoxify the body and reduce fluid retention. This type of diet is indicated for a short period of time to prepare the body before starting a balanced diet or to cleanse the body after a festive period such as Christmas, Carnival or Easter. However, this type of diet should be performed with the accompaniment of a nutritionist, because it provides very few calories and, if performed for long periods of time or repetitively, can cause side effects such as dehydration or gastrointestinal disorders. In addition, it is important to emphasize that this diet does not favor the loss of body fat but mainly the loss of liquid. The main focus of the detox diet is to increase the consumption of organic and low-fat foods, in addition to avoiding industrialized products that are rich in salt, fats and chemical additives. It is possible to perform a detox diet where only liquids are consumed, being this the most restrictive version of this type o...

The liquid detox diet is a type of diet where only liquids such as water, teas, unsweetened juices and vegetable soups are allowed. This type of diet should be maintained for 2 days maximum, because it is a very restrictive regimen that can cause long-term nutritional deficiencies, alter metabolism or cause discomfort such as nausea, vomiting and diarrhea.  At present, there is very little scientific evidence as to whether the performance of this diet helps to detoxify the body and promote weight loss, mainly in the long term. For this reason, it is important that before doing it you go to a nutritionist to assess whether or not you can do it and how you should do it safely.  Liquid detox diet menu The liquid diet detox plan can be very varied, however, here is an example to perform this diet for 2 days, preferably during the weekend: The amounts included in the menu may vary according to age and gender, so it is ideal to go to a nutritionist for a complete evaluation and develop a nut...

Diet is one of the fundamental parts for the treatment of arterial hypertension, for this reason it is important to maintain some daily care such as reducing the consumption of salt in meals and avoiding fried and industrialized foods such as sausages and canned foods because of their high salt content. Likewise, it is important to consume foods rich in saturated fats and sugar in moderation, as excess of these can also contribute to increased blood pressure. To help control hypertension, preference should be given to the consumption of natural foods such as vegetables, fresh fruits, whole grains, legumes and lean meats.  In addition to this, those suffering from high blood pressure should also increase water intake, ingesting between 2 to 2.5 liters per day, to help eliminate excess fluid from the body; as well as increase regular physical activity such as walking or running, at least 3 times per week. See other ways to control high blood pressure without medication. Foods to eat Food...

The jabuticaba, also known as yabuticaba, jaboticaba or guapurú, is a fruit that can be found in Brazil, Paraguay, Bolivia and Argentina that has the particularity that it sprouts on the stem of the plant and not in its flowers. This fruit contains few carbohydrates and calories, besides being rich in nutrients such as vitamin C, vitamin E, magnesium, phosphorus and zinc.  The jabuticaba can be consumed fresh or in preparations, such as jellies, wines, vinegar, brandy and liquors. It is very difficult to get this fruit far from its production regions, since it loses its quality quickly when removed from the tree, its scientific name is Plinia cauliflora.  Main benefits Jabuticaba is rich in antioxidants and bioactive compounds that could provide various health benefits, among them are: Prevent early aging, cancer and heart disease, being rich in antioxidants such as anthocyanins, which decrease inflammation and cell damage caused by free radicals; Strengthen the immune system, being ri...

Acidic foods are considered to be those that promote an increase in the level of acidity in the blood, causing the body to work harder to maintain the blood pH, weakening the immune system and increasing the risk of other diseases.  Some theories such as the alkaline diet consider that acidic foods can modify the pH of the blood making it more acidic, however, this is not possible because the acid and base balance in the organism is fundamental for the metabolism and the functioning of the cells, therefore the pH of the blood must be maintained in a range between 7.36 and 7.44. To maintain this range, the body applies different mechanisms that help regulate the pH and compensate for any variations that may occur. There are some diseases or conditions that can acidify the blood and, in these cases, depending on the severity it could put the person’s life at risk. However, it is believed that acidic foods could (within this blood pH range) cause the blood tendency to be more towards...

Hepatitis is an inflammation of the liver that generates symptoms such as nausea, vomiting, diarrhea, loss of appetite and weight loss, because this is an organ that directly influences nutritional status.  This condition can affect the digestion and absorption of nutrients, as well as their storage and metabolism, which can cause both vitamin and mineral deficiency and protein-calorie malnutrition. For this reason, the diet should be easily digested, low in fat and prepared simply without the use of condiments, and should preferably be cooked grilled or parboiled. In addition to this, you should drink plenty of water to help cleanse the liver, unless contraindicated by your physician.  Foods to avoid Foods to avoid during a hepatitis are mainly foods rich in fat, due to the fact that during this disease a decrease in the production of bile salts, which are in charge of helping to digest fats, may occur, so their ingestion could cause diarrhea, these foods are: Red meats and fried food...

After a bariatric surgery, either a gastric bypass or a gastric sleeve, the person must follow a liquid diet for approximately 21 days, and then he/she can start a pureed type diet for about 20 more days. After this period solid food can be introduced progressively, returning to a normal diet around 3 months after the surgery. It should be noted that the time that a person lasts with a type of diet will depend on the tolerance to food, being important to follow up with a nutritionist specialist in the area.  Performing this adaptation time is very important because the stomach of the person is very small tolerating at the beginning only 30 ml for the gastric bypass and 60 ml for the gastric sleeve, which increases progressively until tolerating around 200 ml of liquids. Because the gastric capacity is reduced and in the case of the bypass there is also an associated malabsorption of nutrients, the person begins to lose weight rapidly. 1st phase: liquid diet The liquid diet begins immed...

Hazelnuts are a dry and oleaginous fruit with a smooth shell and an edible seed inside, being an excellent source of energy due to their high fat and protein content. For this reason, hazelnuts should be consumed in small quantities. This fruit can be consumed raw, as food oil or can be prepared in the form of milk or butter. Hazelnuts have several health benefits for being rich in fiber, iron, phosphorus, folic acid, calcium, magnesium and B vitamins, helping to reduce bad cholesterol, prevent anemia, take care of bone health and promote liver metabolism.  The benefits of consuming hazelnuts are: 1. Taking care of heart health Because they are rich in good fats and fiber, hazelnuts help lower bad LDL cholesterol, triglycerides and increase good HDL cholesterol. Also, thanks to its vitamin E content, a potent antioxidant, it favors the reduction of inflammation in the body, reducing the risk of suffering cardiovascular diseases. In addition to this, thanks to its contribution of magnes...

Tyrosine is a non-essential aromatic amino acid, that is, it is produced by the body from another amino acid called phenylalanine, in addition to this, it can also be ingested through foods such as cheeses, fish, avocado and nuts, for example, and in the form of nutritional supplement as L-tyrosine.  This amino acid is a precursor of neurotransmitters such as dopamine, so it is associated with antidepressant effects, and is also involved in the formation of melanin, the latter being a substance that gives color to the skin, eyes and hair.  What it is for Tyrosine provides various health benefits, these include: It may act as an antidepressant and improve mood; It may help improve memory in stressful situations, improving the ability to perform various tasks under pressure. However, some studies show that in older people it may not cause this effect; It participates in the formation of red and white blood cells; It could help in the treatment of some diseases such as Parkinson’s di...

Carbohydrate-rich foods such as bread, oatmeal, cereals and rice, for example, are the body’s main source of energy because glucose, the preferred fuel for the body’s cells, is generated during their digestion.  When these foods are consumed in large quantities, the body uses part of them to produce energy and, what it does not use, it stores it as fat in the adipose tissue, favoring weight gain. Therefore, their intake should be controlled, consuming between 200 and 300 grams per day in a normocaloric diet, an amount that can vary according to weight, age, gender and physical activity. However, people who want to lose weight should control the type of carbohydrate to eat, as well as the portions, preferring foods that contain less carbohydrates and more fiber in its composition. Learn how to make a low-carbohydrate diet. List of carbohydrate-rich foods The table below lists the foods that provide the most carbohydrates and their fiber content: 359 calories The foods listed ...

The FODMAP diet consists of removing from the daily diet foods containing fructose, lactose, fructo- and galacto-oligosaccharides and sugar alcohols, such as carrots, beets, apples, mangoes and honey, for example. These foods are poorly absorbed in the small intestine, are highly fermented by the bacteria of the intestinal flora and are osmotically active molecules, thus causing symptoms such as poor digestion, excess gas, diarrhea that may alternate with periods of constipation, abdominal swelling and colic, being useful especially in cases of irritable bowel syndrome. The symptoms of irritable bowel vary from person to person, which is why it is important for the individual to be vigilant, and try to identify which foods are causing discomfort in order to remove them from the diet.  List of FODMAP foods FODMAP foods are those that contain carbohydrates and are classified into 5 groups, as shown in the table below: Fruits: apple, pears, peaches, mango, green beans, watermelon, canned ...

Foods to gain muscle mass are those that provide high quality proteins such as meats, eggs and some legumes such as beans. However, proteins are not the only nutrient that the body needs to promote muscle growth, the intake of carbohydrates such as pasta, rice, cereals and bread (preferably wholemeal) are also necessary to produce energy during physical activity; as well as other micronutrients such as vitamin E, omega 3, potassium and magnesium, which help prevent fatigue, improve endurance and muscle strength. See what to eat before and after training. Foods for gaining muscle mass include mainly protein-rich foods such as: 1. Chicken Chicken is a type of white meat that is rich in protein and provides low amount of fat, so including it in lunch or dinner, combined with proper exercise could promote muscle hypertrophy. 2. Red meat Red meat, in addition to being rich in protein, also contains iron, an essential mineral that is part of red blood cells, which are the cells responsible f...

The best foods to eat in case of stomach pain are cooked vegetables such as carrot or chayota; vegetables such as okra, yam and pumpkin; fruit should preferably be cooked or roasted; chicken broth or hot soups and; easily digestible foods such as rice, toast or white bread. Foods to avoid are raw vegetables and foods with high fat content, because they are more difficult to digest.  In addition to this, lettuce tea, anise or chamomile possess soothing medicinal properties that help relieve pain in the stomach, so they can also be included in the diet. If the pain in the stomach takes more than 2 days to heal, it is best to consult a gastroenterologist to diagnose the cause of the pain, which may be associated with gastritis, a stomach ulcer, pancreatitis, anxiety or side effects of medications, for example, and should be treated appropriately. Learn more about the causes of stomach pain. What to eat The foods that should be eaten during stomach pain should be easily digestible and low ...

Foods that cause gas, such as beans and broccoli, for example, have a large amount of fiber and carbohydrates that are fermented by the intestinal flora during digestion, causing flatulence and bloating. It is important to emphasize that intestinal intolerance to these foods varies from person to person. For this reason, a nutritionist should be consulted for an evaluation to identify which foods cause gas and to make a nutritional plan tailored to the person’s needs.  It will not always be necessary to remove this type of food from the diet, because many times by simply reducing the amount and frequency with which they are ingested, the body is able to tolerate them and reduce the production of gases.   1. Beans Beans and legumes in general are known to cause intestinal gas. This occurs because they are naturally rich in fiber and resistant starches such as raffinose, which are not digested by the body, so they are fermented by bacteria in the colon producing flatulence.  There a...

To alleviate the discomfort that is causing the inflammation in the stomach in 3 or 4 days, regardless of the cause (gas, constipation or fluid retention), you can adopt some strategies such as avoiding the consumption of foods rich in salt or condiments, reducing the consumption of milk, pasta and breads, as well as avoiding the intake of foods rich in refined sugars. In addition to this, the consumption of anise, lemon balm or mint tea during the day, can also help prevent the formation of gases, facilitate their expulsion and improve digestion, helping to reduce inflammation in the stomach. Inflammation in the stomach can also be a symptom of gastritis, gastroenteritis, irritable bowel or indigestion. In these cases, when bloating is accompanied by constant or unrelieved abdominal pain or other gastrointestinal symptoms, a gastroenterologist should be consulted to order tests to help diagnose the problem and initiate the most appropriate treatment. 1. Practice physical activity In a...

Centella asiatica, also known as Gotu Kola, is a plant rich in asiatic acid, flavonoids, carotenoids, vitamin C, B and antioxidants, being widely used in Ayurvedic and conventional medicine. Being a plant with anti-inflammatory, bactericidal, soothing, stimulating and improving blood circulation properties, centella asiatica has been recognized in the treatment of skin diseases such as dermatitis, leprosy and psoriasis, besides being used in cases of anxiety, poor circulation and mental fatigue. The use of centella asiatica is generally in the form of tea, tincture or capsules, in addition to ointment, gel or cream. The main benefits of centella asiatica are: 1. Promote healing The intake of this plant or application on the skin in the form of cream, ointment or gel decreases inflammation and increases collagen production, improving the healing of closed wounds and burns. In these cases, one of the recommendations for use in adults is the intake of 1 to 2 tablets of 10 mg of Centella a...

Foods rich in vitamin E are mainly nuts and vegetable oils, such as olive and sunflower oil, for example. This vitamin is important for improving the immune system, mainly in older adults, because it exerts a powerful antioxidant action that prevents damage caused by free radicals to cells. It also increases resistance to infections, including influenza virus. There is some evidence that blood concentrations of vitamin E are associated with reduced risk of chronic diseases, such as diabetes, cardiovascular disease and cancer; however, the amount needed to achieve these concentrations has not yet been established. Food table The table below shows the foods rich in vitamin E per 100 grams of food: In addition to these foods, there are others that also contain vitamin E but in smaller proportions, these are: broccoli, spinach, pear, salmon, peach, pumpkin seeds, cabbage, egg, blackberries, apples, chocolate, carrot, banana, lettuce and brown rice.  How much vitamin E to ingest Vitamin E i...

Vitamin E is a fat-soluble vitamin essential for the functioning of the body, due to its antioxidant action and its anti-inflammatory properties, which help to improve the immune system, skin and hair, as well as prevent some diseases such as atherosclerosis and Alzheimer’s disease.  This vitamin can be obtained through food, being found mainly in vegetable oils or nuts. It can also be purchased as a nutritional supplement in pharmacies, health food stores or online stores, but in these cases it should be taken under the guidance of a doctor or nutritionist.   What it is used for The main function of vitamin E in the body is to neutralize the damage caused by free radicals to cells, for this reason it could provide various health benefits, such as: 1. Improve the immune system Adequate intake of vitamin E, mainly in older people, helps to improve the immune system because free radicals can impair the body’s normal response to pathogens. In addition to this, some scientific s...

Fruits can be a healthy option for those who want to lose weight, especially when they help replace high-calorie snacks. However, fruits also have sugar, as in the case of grapes, and can have large amounts of fat, as in the case of avocado, so they should be consumed in small amounts so as not to hinder the slimming process. So these fruits that will be mentioned below, except for fruits in syrup, can be included in a balanced diet either to lose, gain or maintain weight, the key will always be in the portions in which they are consumed. In addition, it is important to emphasize that any fruit that is eaten in excess can promote weight gain.  1. Avocado Avocado is a fruit rich in good monounsaturated fats, vitamin C, E and K and minerals such as potassium and magnesium, among others. Every 4 tablespoons of avocado provides about 90 calories.  This fruit provides various health benefits because it helps to improve intestinal transit, control sugar levels, take care of the heart and mai...

Nutritional care during ulcerative or ulcerative colitis is of utmost importance because of decreased appetite, nausea, vomiting, abdominal pain, diarrhea, constipation, taste alterations and fatigue, increasing the risk of malnutrition. Currently there is no specific diet for ulcerative colitis that can be recommended to promote remission in people with active disease, so it is important to see a nutritionist so that the diet is personalized, since the meal plan will be planned according to the severity of the disease, whether it is active or not, the symptoms present and the nutritional status of the individual.  However, there are some general recommendations that can be followed in order to avoid malnutrition, favoring the absorption of nutrients and a good nutritional status of the individual.  How to recognize what causes discomfort The diet to control and avoid colitis crises vary from one person to another, being necessary for the individual to identify which foods tend to wors...