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Top 15 health and nutrition tips



If you want to have a healthy and function body, then  first thing that you need to take in considuration is your nutrition. You can work out as much as you want, but if you don`t change your nutrition habbits you won`t see any change. That is why it is so important to change your  nutrtrition habbits when you are trying to get more healthyer. Because your health should be in the first place. And the way you can achive this is by eating healthy. In this article, we will give you top  15 health and nutrition tips. So let`s start.


1.Don`t drink drinks with a lot of sugar

This should be evident, but many people don`t take it very seriously. Sugary drinks are one of the main problems in our modern society. They are full of sugar that can cause serious problems to our bodies, and it will allow us to gain a lot of weight in a very short period of time.


  1. You should eat nuts

Nuts are high in fat, but they are amazingly nutritious and healthy for your body. They are full of magnesium, vitamin E, fibers and many other nutrients. They can also help you to lose weight and help you to fight type2 diabetes and heart diseases.


3.Don`t be afraid of the coffee

You can hear from many people that coffee is bad for you. But the truth couldn`t be any more different, coffee is very healthy. It is full of antioxidants, also, some studies have shown that coffee drinkers live longer than other people. Coffee also reduces the risk of type 2 diabetes, Parkinson disease, Alzheimer’s and many other.


4.Eat Fatty Fish

We all know that fish is very healthy. It is especially true for fatty fish, fishes like salmon, which is loaded with omega-3 fatty acids and various other nutrients. Some studies have shown that people who eat a lot of fish have a lower risk of all sorts of diseases, including depression, dementia, and heart diseases.

  1. Sleep enough

Sleep is very important for normal function of our bodies. Sleep is probably more important than nutrition and exercise combined. If you don`t get the enough sleep your body will suffer tremendously. So be sure that you are getting enough sleep.


  1. Use probiotics and fiber

Probiotics and fiber are very healthy for your bowels. Probiotics will give your body all the good bacteria that you might have missed and helped your bowels to function properly. Same goes with the fibers, they will help your gut to function properly.


7.Drink water before every meal

Drinking a lot of water has many benefits for your body. One of the most important factors is that it can boost calories that you burn daily. If you drink water 30 minutes before a meal, it will weaken your appetite, which, in the end, will result in less food inside your stomach. Some studies has shown that drinking half a liter of water 30 minutes before each meal, can increase weight loss by 44%


  1. Don`t burn or overcook your meat

When you are preparing the meal, the first thing that should be on your mind is that you should not overcook or burn your food, especially meat. Because if you overcook or burn the meat, this can lead to the formation of very harmful compounds that are connected to the risk of cancer. So when you are preparing the meat at home just be sure that you didn`t overcook it.


9.Take Vitamin D3 if you don`t get enough Sun during the day

In the past, most of the people got their dose of vitamin D for the Sun itself. But in this modern times, many of us don`t get enough sunlight daily, which, in the end, leads to a deficiency of the vitamin D. This vitamin has many benefits for your body, some of them are:  increased strength, improved bone health, reduced symptoms of depression and lower risk of cancer. And it can also help you to live longer.


  1. Eat a lot of vegetables and fruits

Pretty much every person knows that fruits and vegetables are very healthy for you. They are full of vitamins, prebiotic fiber, vitamins, minerals and all sorts of antioxidants. Studies have shown that people who eat a lot of fruits and vegetables will live longer and they also have a lower risk of developing the type 2 diabetes, obesity, and all other diseases.


  1. Be sure that you are eating enough protein

Protein is very important for our bodies. Protein helps you to lose the weight, it is building a block of our bodies. High protein intake can boost you metabolism significantly and it will make you feel full, which, in the end, makes you it fewer calories.


  1. Move around

If you want to have a healthy body, then move around. Aerobic exercise is one of the best things that you can for your physical and mental health. It is particularly effective at reducing belly fat. It will also help you become more fit in the long run.


13.Lift heavy weight

Lifting heavy weight is the best thing you can do to strengthen your body and improve your whole body composition. It can also lead to big improvement of your metabolic health and improved insulin sensitivity.  So you should definitely visit the gym and star lifting heavy weights.


  1. Track your food intake

This is the only way that you will know how much calories you are eating daily. It will help you stay on track and lose all of your excess fat. This will also help you to know how many grams of protein you are taking, how much grams of fat and carbohydrates you are eating daily.


  1. You should never go on a „Diet“

When people say that they are on the diet, that means that they will eat healthy food for a short period of time. This is a very bad approach to the weight loss. The thing you should do is to change your diet for good, not for only a few weeks. Only that way you will see the positive results in the long run.


Spring Allergies: Natural Remedies



Spring has finally come. Warmer weather, sunny days, people enjoying their free time outside. Nature has started to wake up, everything looks nice and feels warm. For most people, this is one of the best parts of the whole year. But, for some is not. For some, spring is a time of annoyance, problems, visits to the hospital, allergic reactions. The time of allergies. So what can you do to make spring little tolerable? Can you use some natural remedies to help yourself? Of course, you can! We will give you top 5 home remedies that you can use during allergy season. So let`s start.


1.Neti Pots

Neti pots may look strange, or even exotic, but nowadays they have become a must own item for treating allergies or stuffed-up sinuses. The treatment itself is simple, but it could cause some discomfort for some people. You need to rinsing your nasal cavity with a saline solution that you have made in Neti pot. That way you will flush all the allergens that have stuck inside your nasal cavity, and you will able to loose accumulated mucus. This is simple, but yet effective way to treat your nasal cavity and reduce allergic reaction and problems during spring.


2.Saline spray

Saline nasal spray is a product that you can find in pretty much any better store. It works very similarly to the Neti pot. The big plus of Saline spray over Nati pots is that is much easier to use and to find. You won`t need to create your own saline solution, just take a saline spray bottle and use it. Saline sprays are very effective in calming some of the allergy symptoms. Although some studies have shown that Nati pots can be more effective, the Saline spray is still simpler and easier solution.


3.Local Honey

We all know how curative honey can be, especially locally made and homemade honey from reliable sources. By eating honey that has been produced in your region you can help yourself relieve allergic reactions. The way that it works is that by eating honey you intake little doses of allergens that are found in your area. And that way your body gradually becomes inoculated against the irritating effect of allergen that is bothering you. The problem is that there is no study that could confirm those claims, it is only still a theory. But there is still hope, a small study made in 2011 in Finland has provided some encouraging results. You have nothing to lose if you try it.


This one is probably easiest and most common thing that you can do to help yourself during allergy season. By showering, you will remove all the allergens that had accumulated on your body during the day, especially if you spend a lot of time outside. Also, hot and steaming showering can clean your sinuses and nasal cavity from the allergens that had been stuck there. So, if you have a problem with allergies in the allergy season, take at least two showers during a day, you will feel much better.


5.Eucalyptus oil

Eucalyptus oil has a strong aroma that will supercharge your steam inhalation, Eucalyptus oil will open your nasal passages and sinuses much better than just steam inhalation. Some studies suggest that extract got from Eucalyptus leaves has anti-inflammatory and antibacterial properties. Which will definitely help you if you have allergies problems. By just breathing in the steam of Eucalyptus oil, you will breathe much easier. Which is, in the end, the whole point. And of course, steam will remove most allergens that are stuck in your sinuses, even better with added Eucalyptus oil.

10 Enzymes Found In The Human Body

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Enzymes are very important for a normal function of our bodies. They are biocatalyst that enhances the rate of the reactions that are going inside our bodies. In this article, we will name 10 enzymes that are crucial for our normal body function.



Amylase is an enzyme that helps with digestion of carbohydrates. It helps our body to break carbohydrates into glucose that we use as a source of energy. We can find amylase in our saliva or saliva of other mammals.  Amylase starts to react as soon as we put the food in our mouth. By chewing, we mix the food with saliva and amylase that will help our body to break down carbohydrates faster.



Trypsin is an enzyme that helps our bodies to digest proteins. Trypsin hydrolyzes proteins, which in the end helps to break down proteins in the simpler amino acids. The place where Trypsin is formed is in the small intestine. Trypsin will cleave to the peptide chains mainly at the carboxyl side of the amino acids lysine or arginine.Trypsin is present in many biological processes in our bodies, but mainly in the protein digestion.



Lipase is yet another digestive enzyme. It has an essential role in the digestion of the food. Lipase function is to transport and process dietary lipids, for example, triglycerides, fats, and oils. It can be found in pretty much all living organisms. It can be found even in some certain viruses. Lipase is the main enzyme that helps with the breaking down fats in the human digestive system. It also converts triglyceride substrates that are found in ingested oils into monoglycerides and two fatty acids. There are many types of Lipase in nature and that is why it is not strange why Lipase has such a major role in our digestive system.




  1. Oxidase

Oxidase is an enzyme that helps in the oxidation-reduction reaction, it works as a catalyzer, it is especially involved in reactions that have dioxygen (O2) as the electron acceptor. This enzyme is very important for normal function of our bodies. It allows over bodies to reduce potentially dangerous chemicals in our bodies to the non-harmfull ones, such as water (H2O). In its reaction, Oxidase gives its own Oxide atoms to balance the reaction in our body. This is a metabolic enzyme that helps with metabolic processes inside our bodies.



Ligase is an enzyme that helps in catalyzation of the two large molecules by forming a new chemical bond. It usually works by accompanying hydrolysis of a small pendant chemical group on the on of the larger molecules, or in the enzyme catalyzation when linking together two compounds. Usually, Ligase reaction goes as following: Ab + C → A-C + b and sometimes it goes: Ab + cD → A-D + b+ c + d + e + f. The main function of the Ligase is to catalyze the reaction of the two joining molecules by creating a new chemical bond.



Kinase is an enzyme that catalyzes the transfer of phosphate groups from high-energy, phosphate-donating molecules to specific substrates. Name of this process is phosphorylation.  In which the substrate will gain a phosphate group and the high-energy ATP molecule will donate a phosphate group.  This reaction, in the end, produces phosphorylated substrate and ADP. Kinase is a very important enzyme for normal function of our bodies. Kinase is a part of the larger family, phosphatases, this group removes phosphates groups from the molecules in their reactions. Kinasis is very important in metabolism, protein regulation, cellular transport, secretory processes, cell signaling and many other processes inside our bodies.



Topoisomerase is an enzyme that is used in overwinding or underwinding of DNA. The problem with winding a DNA arises due to the nature of its double-helical structure (double-chain structure). When the DNA replicates and transcript itself, DNA becomes overwound ahead of a replication fork. If DNA would stay that way, that would, in the end, stop the ability of DNA or RNA polymerases involved in these processes to continue down a strand of DNA. Topoisomerase helps in the process to stop the DNA chains to overwound. Which, in the end, help in a normal replication of DNA and RNA.


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