Care with food, skin, body, the need to practice physical activity etc. Today we are bombarded with health and beauty guidelines and try our best to follow them to ensure a better quality of life.
However, some of these guidelines still cause controversy. Or simply because they leave too little room for misinterpretation, they can confuse people and even have negative health consequences.
Below is a list of seemingly healthy habits, but they can bring some negative results to our health, especially if they are taken to the letter. or misinterpreted:
1. Fully cut the diet sweets
Most people, when starting a weight loss diet, cut out their diet sweets completely, knowing that these foods are very caloric and harmful to health. But is this attitude really correct?
Dietitian Sabrina Lopes explains that cutting candy is positive in eliminating large amounts of empty calories, but I don't find it interesting to cut a radical cut for those who are used to consuming large amounts of candy daily. I indicate to reduce the amounts gradually, so that the person does not feel so much the change ?, says.
Otherwise, the person runs the risk of exaggeration whenever they have a chance to? Escape? Diet and eat a sweetie.
2. Drink as much water as possible per day
Everyone knows the importance of drinking water and probably no doubt about the benefits it offers to our health. But many people get confused by the advice to drink eight or more glasses of water a day and sometimes even overdo it. Worst of all, drinking all the water at once (for example, at night, realizing that you haven't taken the recommended amount of water a day yet).
According to nutritionist Sabrina Lopes, the ideal is not to feel thirsty or to drink excessively water quickly. It is good to maintain continuous hydration throughout the day, drinking up to two liters of water during the day. I always recommend my patients drink a glass of water every hour, so we reach eight glasses or two liters ?, he says.
In addition, it is important to be careful about excessive consumption of bottled water, as some studies have suggested that plastic bottle chemicals can contaminate water and impair human hormone levels.
3. Eat a lot before working out
Most people know that it is not recommended to go to the gym or do other physical activities without eating. But eating too much before working out can also produce negative results. So it is crucial to know the difference between? Eating well? and "eat a lot".
Nutritionist Sabrina Lopes points out that eating the wrong diet or eating too much before working out can cause a person's income to fall, as he will feel heavy to make great efforts.
Also, pay attention to the time and type of meal. "Ideally, eat 40 to 60 minutes before your workout, opt for light carbohydrate snacks that will give you the energy and energy to train," says Sabrina.
"If you train after a big meal, such as lunch, wait at least 1:30," adds the nutritionist.
4. Fully cut the diet fats
Many people also think that in order to lose weight and maintain good health, they cannot eat any food that contains fat. However, as highlighted by nutritionist Sabrina Lopes, fat should be present in our diet, but in the right measure. "That's because it performs important functions in our body, such as providing energy, transporting vitamins and decreasing the time of gastric emptying." What contributes to the feeling of satiety after eating ?, explains.
Are there any good fats? for our body, also known as unsaturated. They are mostly of plant origin and are also present in cold water fish such as salmon. Do these fats help strengthen the immune system and help prevent cardiovascular disease ?, adds the nutritionist.
5. Opt for food supplementation
Today, food supplements are allies to the health and diet of many people and undoubtedly have their benefits. However, the mistake is overdoing supplementation and / or not following the guidelines of a health professional for this.
Nutritionist Sabrina Lopes explains that supplementation, when done incorrectly or excessively, can bring several health problems, such as related to the liver, kidneys, bones and metabolism. "It can also generate some symptoms like flatulence, pimples and in some cases even weight gain due to excess," he adds.
Supplementation should only be done in order to supplement the diet, ie we should only supplement something that is deficient in our diet for some specific reason. And it should be done only after a nutritional assessment and prescription ?, explains the nutritionist.
Sabrina also points out that people who have diabetes, hypertension, hepatitis and anemia, can only take supplements after a careful evaluation by a doctor and nutritionist.
6. Avoid sun exposure altogether
Today, the need for people to apply sunscreen daily, more than once a day, etc., and to avoid sun exposure as much as possible, is often reinforced. However, the subject generates controversy.
André V. F. Franco, creator of Vitamin D? Brazil, a nonprofit project aimed at educating people about the importance of vitamin D and sensible sun exposure, explains that by completely avoiding sun exposure we deprive ourselves of a natural resource that we have lived with for years of our lives. evolution. Exposure to the sun, besides being our natural source of vitamin D, has been shown in recent research to have other beneficial effects on the human body, such as increased production of beta-endorphins, which promote the improvement of humor, and nitric oxide, which offers cardiovascular protection ?, he says.
But, as André Franco points out, the most important action of sun exposure on our health is the production of vitamin D.? In addition to the effects on skeletal muscle health, it has been reported in many studies to be beneficial against infections in general autoimmune, cardiovascular disease, diabetes, various types of cancer, neurocognitive diseases, infertility, problems occurring during pregnancy and many other conditions ?, explains.
In Franco's opinion, when campaigns began to get everyone to avoid the sun, apparently no one thought it could be harmful to some people. In addition, vitamin D supplementation to replace sun exposure has not even been considered. Recommendations for everyone to completely avoid sun exposure without well-defined criteria have proved to be one of the biggest mistakes in medicine ?, he says.
André Franco explains that sun exposure for the purpose of vitamin D production should occur at a time of higher incidence of UVB radiation. ? This time may vary according to latitude and season. One tip is to look at the length of your shadow, which should be shorter than your height to ensure you are getting good vitamin D production, he says.
Still according to Franco, the body coverage area should be as small as possible, with at least the arms and legs exposed to minimize the necessary exposure time. ? This time also varies by skin type. For lighter ones, around five to twenty minutes; darker ones may need two or three times longer ?, he explains. The use of sunscreen during this period prevents the production of vitamin D, but can be used on the hands and face, which are areas most often exposed. Exposure should be at least three times a week to ensure adequate levels of vitamin ?, adds the creator of the Vitamin D? Brazil.
But the main tip, Franco points out, is: don't get burned! • Healthy sun exposure produces a slight rosy on your skin. After this period, the person should protect themselves with clothing, hat or even use of sunscreen, minimizing the accumulation of risks related to sunlight. This way it is possible to have a safe and healthy sun exposure for all ages?
7. Don't talk about your problems.
Many people, when they have a problem or, especially, when they are experiencing a disappointment, for example, loving, avoid talking about what happened, so as not to brood? and suffering with the subject. However, this is not always a good idea.
According to psychologist Renata Maransaldi, it is often good to share the problem with others. ÜBut firstly, you need to understand who to share it with. It is interesting that it is with someone who has relevance in your life and not go out telling everyone ?, he says.
The psychologist explains that talking about a problem does not mean that the other will solve the situation and have an answer to everything, but the other person can help with new ideas.
When you do not share a problem, your head is very limited in just one focus.Many times other people have gone through a similar situation, so the importance of sharing and getting another point of view ?, adds the psychologist Renata.
However, it is important to note that the problem / disappointment should not be the main point of all your conversations for a long time. Which would certainly focus her on that, forgetting to listen to other people, talk about other topics, and eventually get over it.
And you, what do you think of all this information? As many issues still generate controversy, the tip is always to follow the guidelines of a professional you trust. And when in doubt, never hesitate to talk to him about your fears.
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