Expert Advice

Photo credit: Flickr

Photo credit: Flickr

A lot of people these days turn to internet for determining their symptoms, and often the result is incurable disease. That is why we asked qualified personnel from different fields of medicine to give us most important advice for health preservation so you don’t have to turn to internet research. Hear what they have to say:

DERMATOLOGIST

Advice: You don’t need Botox to look young and fresh. Begin to apply these key methods of skincare with first signs of aging – wrinkles around the eyes or pigmentation loss. In cases of very sensitive skin, visit dermatologist.

First step – vitamin C

In the morning apply serum with vitamin C on your face. This vitamin has the role of antioxidant (it neutralizes the harmful effects of free radicals), it stimulates collagen production (increases skin volume) and it prevents pigmentation loss.

Second step – sun protection

Use SPF cream daily. Sunscreen eliminates harmful effect of UVA rays, which accelerate aging. SPF preparation should contain at least 5% zinc-oxide, and when it comes to amount, don’t go overboard and also look for the sunscreen which contains vitamin D.

Third step – retinol

Before bedtime use preparation that contains retinol (vitamin A).

Experts agree that most effective way to regenerate skin is retinol, but it takes 2 or 3 months for first visible results.

Only dermatologist can prescribe pure retinol, but the face cream with retinol is a great start for adequate care.

NUTRICIONIST

Advice: three ingredients that are necessary for your body. To feel good every day and have enough energy to perform all daily tasks, you’ll need three things: iron, calcium and omega-3 fatty acids. By the way, women need these nutritive substances in higher amounts than men.

Low level of iron (lost due to menstrual cycle) can cause anemia, and chronic fatigue. On the other hand, taking higher quantities of calcium, especially in the twenties, when bone formation is finalized, lowers the risk of osteoporosis in later years. Omega-3 fatty acids are another thing that women are not taking in recommended doses, and they are essential as a structural component of brain cells.

Iron

Make sure that you take daily recommended dose of iron (14,8 mg) by eating whole grains for breakfast, two figs and a handful of pumpkin seeds for a snack, as well as portion of chicken breast grilled with integral rice for lunch and veal stake and kale for dinner.

Calcium

Ideally, every day, you should drink a cup of yogurt, a cup of milk (maybe with cereal) and eat a slice of cheese to provide the body with recommended daily dose of calcium (700 mg)

Omega-3 fatty acids

At least twice a week eat a serving of fatty fish (salmon, sardines) instead of chicken or veal.

PHYSIOTHERAPIST

Pain in the lower back is the most common health problem of young women, and in the most cases it occurs as a result of inactivity of gluteus muscle. It is worth mentioning that these muscles are key driving force of almost every movement we perform – standing, walking, bending and lifting. If they are weak, then the lower back muscles take over their function. Therefore, perform these exercises for gluteus muscles three times a week.

Bridge

Lie on your back, bent your legs at knees, keep your heels as close to the butt, and arms alongside your body. Make slight movements by booting your hips as much as you can, hold for 5 sec in this position and descend. Keep in mind that you should not touch the floor during the entire exercise. Repeat about 15 times.

Squat and endurance in squat position

From standing position slowly descend into the squat, push your hips back and make sure that knees don’t cross the toes. Hold for 5 sec in this position and slowly lift up. Repeat about 15 times.

Stretching the hips

Put your hands and knees on the floor, straighten the back, retract the stomach, and keep your buttocks tight. Extend your right leg, while keeping your foes touching the floor. Lift the leg as much as you can, keep it up for 5 sec and release. Repeat about 15 times, then do the other leg.



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