Inclusion in the diet of walnuts improves blood vessels in obese people , protecting them from heart disease and diabetes . This was confirmed by an experiment carried out by scientists from the Joint Research Centre Griffinskogo Hospital and Yale University in the Derby .
Earlier studies have shown that eating walnuts improves the level of “good ” cholesterol and helps rid the body of “bad ” cholesterol , which has a positive effect on cardiac function . It is also known that walnuts rich in antioxidants, directed against the aging and cell damage, and moreover, the product improves memory and protects against the development of cancer.
According to new research , the addition of walnuts in the daily diet improves endothelium – the layer of cells lining the inner surface of blood vessels, RIA Novosti reported.
Even a little noise harms the work of the heart
Endothelium – an active endocrine organ , the largest in the body, diffusely scattered in all tissues. It synthesizes a substance important for the control of blood coagulation and the tone regulation of blood pressure, renal filtration , the contractile activity of the heart and metabolic processes of the brain. Endothelial dysfunction is often seen in people with coronary heart disease , diabetes, hypertension , hypercholesterolemia , as well as in smokers.
The experiment involved 46 volunteers aged 30-75 years suffering from obesity and various metabolic disorders that precede the development of diabetes and cardiovascular diseases. Half of them every day for two months, ate 56 grams on unroasted nuts. As a result, they have improved endothelial function . Moreover, despite the fact that the nuts are considered highly nutritious product , their inclusion in the diet does not lead to a set of overweight.
Red grapes and blueberries strengthen the immune system due to the antioxidants
” If you add to the diet of nutritious and satisfying product, such as walnuts , it will bring a double benefit : the diet will be more nutritious and less of it will take healthy food ,” – says researcher David Katz.
reviously, it has been found that the use of walnut 2-3 times a week reduces the risk of developing diabetes type 2 is almost a quarter. For instance, women who ate 28 grams of walnuts twice a week, for 24 percent less at risk of diabetes type 2 diabetes compared with those who rarely ate nuts or not eating at all. Use nuts once a week reduced the risk of diabetes by 13 percent , and from one to three times per month – 4 percent .
A set of exercises that will allow pregnant women to stay in shape over the term , reduce the likelihood of limb edema , convulsions, as well as physical and emotional exhaustion .
How useful exercise for pregnant women? Is it safe to exercise for pregnant women? If you believe that a pregnant woman should lie in bed all 9 months, you ‘re wrong! She was helpful and you have to train ! Read this article and you will know what kind of results pregnant women can achieve through exercise, which is the best exercise for pregnant women, and how often to exercise to pregnant women?
NOTE : Always consult your doctor before starting any exercise program. Exercise during pregnancy give a lot of benefits both mother and child. It is important that doctors allowed physical exercise during pregnancy. After all, usually doctors believe that it is not a good idea to do in the gym a pregnant woman.
Perform exercise during pregnancy can only be performed if the expectant mother and their pre-pregnancy . Training should be stopped if you have started a bloody discharge or any gushing fluid from the vagina , a sudden swelling of the extremities , severe headache , dizziness or swelling and pain in the calf part. Exercise at high risk should be avoided.
Changes in the body during pregnancy
Cardiovascular changes Pregnancy involves a variety of physiological changes . The cardiovascular system is subjected to very strong . Blood volume is increased by 40-50% , cardiac output is increased by 30-50% , stroke volume increases by 40%.
During the first few weeks of pregnancy, heart rate ( HR) increased by 8 beats per minute, at 32 weeks – up to 20 beats per minute , oxygen consumption increases by 10-20%. In the 2nd or 3rd trimester maximum availability pregnant woman’s heart is reduced by 20-25 %.
Hormonal and metabolic changes
exercises for pregnant women
During pregnancy, there are changes in the level of progesterone , estrogen and relaxin . Changes to these hormones induce uterine growth , and breast tissue. Also, a reduction in smooth muscle tone . Hormonal changes cause the softening of the ligaments around the joints. This is most noticeable in the lumbar- sacral and pelvic areas.
Hormonal changes usually cause nausea , vomiting and loss of appetite . This usually occurs during the first trimester of pregnancy. Due to the metabolic changes pregnant women should consume more than 3,000 calories a day.
Changes in the musculoskeletal system
The average weight gain during pregnancy is 12 kg . Because of the excess weight is a change in posture. They in turn create muscle imbalances . The abdominal wall is stretched . The lumbar spine muscles are shortened, and the upper back muscles become long and weak. Front chest and shoulder muscles become really tight. As the baby’s head moves forward , increased muscle activity in the back of the neck of the uterus.
All this suggests that exercise for pregnant women can bring unparalleled benefits and help the mother quickly get in shape after childbirth.
Pregnant women should not be doing sit-ups, because it can cause separation of the placenta from the uterus . Make sure that you only use light weights . Also you can not make sudden movements, each exercise for pregnant should be done slowly and correctly. Do not forget to breathe during exercise to your child enough oxygen . Drink plenty of water throughout the day , especially before and after exercise . Choose healthy foods and try to make 4-5 small meals a day.
Benefits of physical education for pregnant women exercises for pregnant women
Thanks to the exercises for pregnant mums may maintain or improve the cardiovascular system , as well as muscle strength and flexibility. They will also be able to experience less discomfort antenatal : constipation , swelling of limbs , cramps , nausea , varicose veins, insomnia , fatigue, back pain and other orthopedic diseases .
Women can improve their posture with the biomechanics of the body, increase energy levels and accelerate blood circulation . Physical training is useful for pregnant women , but women have to maintain a lower heart rate at rest.
With regular training sessions for pregnant there is a significant reduction in weight dialed . Significantly reduces the number of generic problems : reducing the risk of caesarean section by 75 % and maternal malnutrition – by 75 %. There is a 50 % reduction in the need to use oxytocin (which helps to stimulate the birth ) .
Studies have shown that regular exercise during pregnancy there is a 30% reduction in the active time of delivery. And after giving birth at the time of recovery , there is less of postpartum depression.
Physical Education for pregnant women
The program includes light weight training with cardio . Work through all the main parts of the body except for the abdominals and lower back muscles . To train the two muscle groups during pregnancy can not be safely.
The purpose of training of pregnant women do not pump up and stay in shape , so only use light weights . Around doing the gravity , because in the end you can damage yourself and your baby . Do each exercise for pregnant women in 3 sets of 15 repetitions. Rest periods should be short enough – in the range of 2-3 minutes.
Many pregnant women experience back pain, mostly it is because the 12-15 kg weight recruited during childbearing , mostly distributed around the abdominal area.
This causes the center of gravity is moved forward women that leads to a greater curvature in the lower spine . The solution to this problem lies in the extension. Mild stretching should be performed after a workout , especially if you want to prevent back pain.
Along with weight training and cardio , there ‘s a really great exercise for pregnant women. One of the best types of cardiovascular exercise for a pregnant woman may be swimming. It will strengthen the heart and improve the delivery of oxygen to the muscles.
exercises for pregnant women
Swimming has a positive effect on your shoulders and stomach muscles , and it lowers high blood
pressure and improves joint mobility .
Swimming – one of the most enjoyable of cardiovascular exercise , but when it comes to relaxation exercises for pregnant women , yoga still ranks number one . Yoga relaxes well , and in general it is very useful to pregnant women. Yoga can help you to prepare your mind and body for one of the most exciting periods of pregnancy – birth and the birth of the child.
The frequency of exercise for pregnant women
Pregnant women need to exercise 5 days a week, where 3 days – it’s light weight training , cardio one day and one day of yoga. The training program , offered by us , excludes weekends , so you can relax and spend time the way you want to. Every 2 or 3 months is recommended to take a week off .
Note: Studies have shown that women who exercise 5 days a week , give birth to children with lower weight . The only reason for reducing the weight at birth was that they had less body fat than the other . After 5 years, these children did not differ from those who were born at the same time from the non-sporting mothers.
Also make sure that you do a little changing your exercise program for pregnant women every few weeks or months. As often as possible communicate with your doctor to ensure that you are in a healthy condition. Keep a training diary and show it to the doctor to verify the accuracy of your actions.
Keep a record of the training program and diet in the book . Specify the time when you come and go from the gym , and all the exercises performed with the number of sets and repetitions . In terms of diet Write down everything you eat , the number of meals , the number of calories and amount of fat, carbohydrates and protein for each meal.
Do this every day, and when you give birth to a child , and look at everything you have done, you will be amazed and you will be proud of their achievements !