We talk about sugar and its harmful effects on our body very often, but are we doing something to eliminate it from our diet? Sugar is an extremely destructive substance, which unfortunately most of us eat too much. Meanwhile, sugar plays a key role in the development of very dangerous diseases such as heart disease, cancer and diabetes.

Our body needs only trace amounts of sugar to function, but unfortunately we eat it very much, far too much. The average Pole eats about 25 teaspoons of sugar a day.

Here are eight ways to eliminate sugar from your diet

1. Eat regularly

Eat three meals and two snacks or five small meals a day. Irregular food causes the blood sugar level to drop, then we feel hungry and we feel more like "something" sweet.

2. Choose unprocessed foods

The less processed products, the less sugar there is. Foods in their natural form, including fruits and vegetables, usually do not contain a large amount of sugar dangerous to us, and eating them does not cause rapid drops and increases in glucose, which allows you to maintain regular meals and reduces the occurrence of "hunger attacks".

3. Control your appetite

For breakfast, choose products that will provide you with the right amount of protein, fat, vitamins and minerals. Cocktails are perfect here. Breakfast, which contains a lot of sugars and carbohydrates is the worst option, because it stimulates the appetite for the whole day. A good breakfast will make you feel like eating something sweet for a long time. Protein and fat is a very important ingredient in every meal, try not to run out of it in your menu, thanks to which it will be easier for you to control the level of sugar in your body.

If you need to sweeten your dishes, try to use spices that do not contain sugar, but can naturally sweeten your meals. Try coriander, cinnamon, nutmeg, cloves and cardamom.

4. Take care of your body and mind

Move, exercise, dance or go for yoga. Regardless of what form of movement you like, exercise always helps reduce stress, add energy and reduce the need for sugar.

Relax, when you are tired, you often use sugar to add energy and counteract fatigue.

Do not be afraid to speak, unfortunately sugar often leads to addiction, if you feel that this problem also affects you, do not be ashamed to seek help, talk to your loved ones and your doctor about it, you may need professional help.

5. Don't buy sweets.

It is hard to eat things that are not there! Therefore, try not to buy sweets, do not get used to artificial sweeteners, do not substitute sugar with them, it will only make it harder for you to limit it in your diet.

6. Learn to read labels

It is very important to read the labels, products that you buy, unfortunately, it often turns out that what seems healthy could actually be stuffed with harmful chemicals and sugar. Also pay attention to how long the list of ingredients is, the longer the worse. This means that the product is highly processed and most likely contains a lot of sugar. Choose products with no or little sugar (1 teaspoon of sugar is approximately 4 grams). Familiarize yourself with sugar terminology, then you will understand that sugar is also agave, corn syrup, corn sugar, corn syrup, fructose, sucrose, dextrose, honey, sugar cane sugar, sugar cane crystals, fruit juice concentrates, molasses, turbinado sugar and brown sugar.

7. Avoid complex carbohydrates

Remember that most of the complex carbohydrates that we consume, such as bread, rolls and pasta, cause a rapid increase in glucose in the body, so it's better to give them up or significantly reduce them.

8. Change your thinking

Many things are encoded in our head, so if we think of sweet products as something that gives us pleasure, it is not surprising that we constantly reach for sugar. If we change our thinking and start treating it as something illegal, an illegal, harmful substance that drives our body to ruin, we may be afraid of reaching for sweets.

And if you really need something sweet, it's better to replace sugar with fruit.

It is worth knowing that the intensely shining summer sun not only promotes the formation of new birthmarks, but also can lead to dangerous changes in those that have been with us for a long time.

Moles are pigmented lesions that occur when melanocytes multiply excessively in one place. Almost everyone has moles, some accompany us from the moment we are born, others appear on our skin with the passage of time, some have several and others a few dozen. Mostly they are benign changes that do not threaten our health and life, but sometimes, e.g. under the influence of external factors, they can turn into a cancerous change. That is why it is very important to check them regularly.

Genes and the sun

These are the most frequently mentioned reasons for the appearance of pigmented lesions. It also happens, however, that hormonal disorders or the action of certain chemicals are responsible for their formation.

How do they look?

Pigmented marks - moles are usually round, have even edges clearly demarcating them from the rest of the skin and a uniform color, they can be blue, take different shades of brown, and even have a color very similar to black. Moles are often flat, although of course there are also skin protruding lesions. Such birthmarks are benign and although they may develop into melanoma that is dangerous to us, it happens very rarely. However, those whose diameter exceeds 5 mm are dangerous, have uneven edges, an asymmetrical shape, very dark almost black color with an uneven distribution. We call these birthmarks atypical, and because of the much higher risk of their transformation into benign melanomas, we must have them under constant control. I wrote more about melanoma in the article "Protect skin against melanoma"

Mandatory review

UV radiation, which is abundant in summer, is mentioned as one of the main factors increasing the risk of melanoma.

Therefore, it is very important to carefully examine your body several times a year, and it's best to do this self-examination once a month. After the holidays, however, we should obligatorily come to the "review" with a dermatologist who will carefully examine our birthmarks using a dermatoscope. There is nothing to be afraid of, this examination does not hurt, and carried out regularly can save our lives. If the doctor thinks that any change on our body seems dangerous, the suspect will direct us to further diagnostics. Then you will definitely need to perform a histopathological examination, because only thanks to it we can 100% diagnose a disturbing change.

Delete or not?

If the birthmark does not arouse suspicion, there is no reason for concern and there is no indication to remove them. It is different in the case of birthmarks, even those that are not dangerous, located in places where they are exposed to frequent irritation or to which we have difficult access and observing them is practically impossible. Remember, however, that before you decide to remove a mole, you should first be seen by a doctor who will exclude or help you plan the procedure so that it is as safe as possible for you.

There is nothing to wait for

When you notice that your birthmark has changed its size, color, structure or shape, it has become painful, itchy or there is redness around it, do not wait for the scheduled check-up once a year, it does not matter whether summer has just ended or is midwinter. Such changes are very dangerous and should be immediately shown to the specialist. Remember that melanoma can develop without any obvious symptoms, and if it is detected early, it is completely curable.

Remember that, unfortunately, the sun that we love so much can also be a real threat to us, so try to protect your skin against it not only in summer and not only during holidays. After the holidays, however, do not forget to look closely at your body and make an appointment with a dermatologist. Examination with a dermatoscope is painless and will not take you much time, and it may turn out to allow you a lot of time to gain. So let's take a moment and do a post-vacation "review".

We all sweat, but nobody likes to talk about it. Sweating is a shameful topic, but it is a very important part of our lives. The human body contains between two and four million sweat glands. Sweating, although it can be a nuisance under normal conditions, is used by the body to cool our body and thus prevent dangerous overheating.

Here are 5 facts about sweat:

1. We sweat in very strange places

We sweat not only under the arms or on the forehead, we can also sweat in very strange places, e.g. on the eyebrows or around the lips. Don't worry, it's not surprising. Sweat glands are found all over the body, but some places have many more. The arms, legs and armpits have a lot of sweat glands, so in these areas we sweat more intensively, but we can sweat almost everywhere.

2. Food can increase sweating

You probably knew that spicy foods can make us sweat, but did you know that foods with the addition of alcohol, chocolate and tomatoes also have this effect. Although this may be surprising, this is sometimes the case, these products can irritate the nerves that activate the sweat glands and cause increased sweat production.

3. Sweating is aggravated by some diseases and medications

Some diseases can cause excessive sweating, e.g. thyroid disease, diabetes, cancer or Parkinson's disease. Excessive sweating is also associated with a hormonal disorder, so it can occur during adolescence, during pregnancy, or in the perimenopausal period. Excessive sweating can also be caused by medications, including some painkillers, antidepressants and thyroid hormones. If this happens, it's worth contacting your doctor, you may be able to change your medication and reduce this problem.

4. Antiperspirants are safe

There were concerns that aluminum chloride containing antiperspirants could cause dementia or Alzheimer's disease. However, there is no reason to worry, they do not contain a lot of aluminum chloride, so they do not pose a real threat to us. However, care should be taken for irritations and wounds, do not use antiperspirants on wounded and irritated skin until it heals, they can cause additional irritation and delay healing of damaged skin.

5. Excessive sweating can be successfully treated

Most people can easily control their sweat by applying basic hygiene and using antiperspirants. It happens, however, that the problem is definitely bigger and we are in no way able to reduce it, then unfortunately it often limits us. Head up there are many treatments at my REVIVE CLINIC that can help, e.g. Mesobotoxfor Hyperhydrosis – read more www.reviveclinic.com

If you feel that it would be useful to lose a few extra pounds, have digestive problems such as gastroesophageal reflux disease, heartburn or irritable bowel syndrome or simply feel indigestion bothering you, the problem may be your bacterial flora in the intestines. These four delicious smoothies can help you rebuild normal bacterial flora and support your digestive system. Try it, each recipe has its own unique properties.

1. Banana-chocolate smoothies

This high-protein, creamy, filling, cocktail, tastes like the best dessert and at the same time is very healthy.

You need:

1 medium banana

1 teaspoon of chocolate protein

1 cup water

Mix all ingredients thoroughly until they combine perfectly. We adjust the consistency individually to your tastes, adding water until it is the best for us.

Calories 256; 17 g protein; 5.35g fat; Carbohydrates 39.61g; fiber 9.2g; Sodium 141 mg

2. Velvety strawberry smoothies

This delicious smooothies has about half the daily requirement for fiber, which significantly improves digestive function and lowers cholesterol

Ingredients:

• 1 cup frozen strawberries

• ½ medium avocado

• 1 tablespoon of protein preparation

• ½ cup ice cubes

• water

All ingredients are mixed until thoroughly combined, in the meantime we add water until we get the best consistency for us.

Calories 289; 17g protein; 13.6g fat; Carbohydrates 5.5 g; Fiber 14g; Sodium 138 mg

3. Tropical smoothie

Delicious almost as much as a pinacolada drink, and definitely less caloric, so it will definitely help you get the right figure and your dream flat stomach.

Ingredients

• ½ cup diced mango

• ½ cup of diced pineapple

• 1 protein powder with a tropical flavor

• ½ cup ice cubes

• Water

All ingredients are mixed thoroughly and with the help of water we get the perfect consistency.

Calorie 214; 16g protein; Fat 3.4g; Carbohydrates 32g; Fiber 8.5g, sodium 132mg.

 4. Green sweet smoothie

A delicious, green, nourishing cocktail that will definitely help you lose a few extra pounds and help you fight for a slim figure. Oranges and banana not only add flavor and sweeten kale bitterness, but also provide us with vitamins, minerals and improve digestive processes

Ingredients

• ½ medium banana

• 1 small orange

• 1 cup chopped kale

• ¼ cup of water

• 1 cup ice cubes

Fill oranges and mix thoroughly with the remaining ingredients, slowly adding ice cubes until we get the desired consistency.

Calories 155; 4.8g protein; 1g fat; Carbohydrates 40g; Fiber 7g; Sodium 27 mg

If you need help in body slimming – read more www.reviveclinic.com

People with diabetes, unfortunately, can not always stop at 3-4 meals a day, sometimes they have to "save" snacking between meals to maintain a constant sugar level in their body. The problem with which snack to choose most often appears at work, when access to products suitable for diabetics is unfortunately very limited.

That is why it is worth knowing snacks that are great in crisis situations, and which you can also easily store in your desk. Their plus is that they need neither cooking nor cooling, and yet they can easily wait for their moment up to a week. If you are worried that the availability of these types of snacks may result in overeating, divide them into small portions and pack them into separate bags. Of course, before you introduce them into your diet, it will be safe if you first consult your doctor, remember that each body reacts differently, and the disease of diabetes requires constant cooperation between the doctor and the patient and careful selection of meals.

1. Nuts and seeds

Almonds, pistachios, cashews, brazil nuts, hazelnuts and walnuts are excellent nutritious snacks that do not cause a sudden increase in sugar level and allow you to freely compose the perfect snack for you, you can gently sweeten it by adding raisin to your composition. Sunflower seeds and pumpkin seeds are also very good snacks rich in unsaturated fatty acids and protein.

2. Whole fruits

Regardless of whether it is a cup of cherries, a small apple, oranges or pears, i.e. fruits that contain a relatively small amount of sugar, they are all the perfect snack for every day. In addition, these fruits are a rich source of necessary vitamins, minerals and fiber, thanks to which they perfectly support the work of our body. A very good combination is a fruit and nut snack.

3. Peanut butter

Like whole nuts, natural almond or peanut butter with no added sugar is a good choice if you need a snack during the day. You can grease it with crackers, a slice of whole grain bread or pieces of fruit. It tastes great, e.g. with pear or peach. However, remember to check the labels on the butter of your choice, some products unfortunately contain very large amounts of sugar. Do not keep the entire jar in the drawer, prepare a few individual portions, and store the rest in the fridge, thanks to which the butter will be fresh for a long time.

4. Tuna

You can easily store a can of tuna in your desk, and when the time comes for a snack, you can season it with pepper and combine it with fresh herbs, spread it on crackers or crispbread, or eat it as an independent meal. Tuna does not contain sugar, and in addition it provides our body with many valuable nutrients, primarily protein and healthy unsaturated fatty acids.

5. Homemade cupcakes, crackers and cookies

From muffins through bread, cookies to the so-called energy balls, the choice is huge and recipes in magazines, on specialized forums and groups you will find plenty. Diabetic friendly baked snacks are ideal for work and will become a great daily supplement to your diet. Just remember to carefully analyze the recipe and make sure that the products it contains will not harm you. If there are any doubts, always check with your doctor before you start baking. Also remember to keep such baked goods always in an airtight container, then they will be fresh for a long time.

It is said that well-groomed beautiful hands are our showcase, while nails are certainly a complement to it. Hands will not look good if our nails are not carefully manicured and this does not apply only to women, although of course ladies have much more room to show off. Their nails can be long or short, delicate and very natural or conspicuous and richly decorated, but they should always be taken care of. However, gentlemen's nails should be carefully trimmed and above all clean. My beloved nails, however, are not only the element that decorates our hands, they can also be a reflection of what is happening in our body and a tip for a closer look at our health. Therefore, during care treatments it is worth paying a little more attention to them.

Here are 11 things the nails will "tell" us about our health.

1. Deficiency of vitamins and minerals

If our nails are brittle and fragile, this can of course indicate bad care treatments. This happens when we abuse acetone nail polish removers, we do not saw them properly, we wet our teeth too often and we expose ourselves to contact with detergents. However, this is not the end of weak nails can also indicate deficiencies arising in our body. Most often, this condition is caused by a lack of the right amount:

• calcium, so you should supplement it, ensuring that our diet does not lack dairy products, because it is from them that the most easily assimilable calcium comes from
• iron, which can be found in dark green vegetables such as spinach, kale or broccoli, also in parsley and of course in red meat
• B vitamins that we can supplement, including fish (salmon, trout), green vegetables, meat, eggs, nuts, bananas and yeast in our menu
• magnesium, which can be found in pumpkin seeds, cocoa, bananas, oatmeal, almonds, kale, buckwheat, spinach, dill and white beans
• silicon, which we supplement by eating buckwheat, whole grain rice, millet, apricots, celery, as well as by drinking an infusion of horsetail (it contains really large amounts of this element)

2. Anemia

Healthy nails are slightly pink, a change in their color may indicate irregularities in our body. Pale nails may indicate, among others, anemia, which is most often manifested by a change in our well-being. We are tired, weak, we get tired much faster, even performing ordinary everyday activities, we have problems with concentration and we do not want anything at all. Unfortunately, we often underestimate these symptoms, blaming them for fatigue, overwork, stress or another sleepless night. Meanwhile, anemia is a serious disease that absolutely requires treatment. So if you notice disturbing symptoms, you should see a doctor and do basic blood tests, and then, if necessary, start the appropriate therapy.

3. Liver, lungs and kidneys

This is what we should pay attention to if we notice that our nails have become yellowish. This color, although it is most often the effect of painting nails with dark varnishes, smoking cigarettes, or the result of taking a large amount of beta-carotene, can also be a warning signal for us. Yellow nails may indicate respiratory problems as well as kidney and lung diseases. So if we notice that our nails, despite the fact that we do not use dark intensive varnishes, do not smoke cigarettes and do not consume products that contain a lot of beta-carotene in excess, they are yellow, we should go to the doctor.

4. Onychomycosis

Yellow, matte, uneven, calloused and scaly nails are characteristic symptoms of a fungal infection, which, unfortunately, is very easy to infect even by simply shaking hands or contacting things that a sick person previously touched. If mycosis develops on our nails, we should see a dermatologist as soon as possible and start treatment. Remember that in the case of onychomycosis, wonderful home remedies will be of no avail, and improperly treated disease will only get worse and spread. So there is nothing to wait for, especially since the treatment process is often long and requires a lot of patience and commitment.

5. Cardiovascular and pulmonary diseases

This is evidenced by, among others, blue nails, this color may be one of the symptoms of hypoxia. Sine nails can therefore inform us about cardiac failure, heart and lung diseases. Symptoms of heart and lung diseases may also be nails, which resemble watch glasses. We can see them, for example, in people with cystic fibrosis, chronic obstructive pulmonary disease, interstitial pneumonia, serious heart defects, and even cancer.

6. Thyroid disease

Dry, brittle, split, thin and dull nails are a sign of thyroid problems, which is very difficult to care for, and maintaining them in good condition costs a lot of work and attention. If you have such nails, it is worth checking thyroid hormones, maybe your problem is its hypothyroidism, which is very often manifested on the nails in this way. In turn, when the nail plate takes on an uneven shape and looks as if it were wrinkled, it breaks and sticks out from the skin, which may be evidence of hyperthyroidism. Therefore, such symptoms should also lead us to see a doctor and check the condition of the thyroid gland, if suspicions are confirmed, specialist treatment will be necessary.

7. Injuries

Small white spots appearing on the nail plate often prove minor injuries caused, most often incorrect care. Such changes can also be caused by deficiencies in our body. Most often then we are dealing with a deficiency of calcium, zinc and protein. So let's enrich our diet with dairy products, whole grains and seafood. It happens, though much less often, that white spots on the nails are a symptom of a serious illness, e.g. kidney failure, cardiovascular disease or weakening of the immune system.

8. Bacterial infection

It is evidenced by green spots visible on the nail plate, in addition, it can be seen peeling off the skin. In advanced cases, the infection can spread and the nail completely peels off the skin. Such symptoms occur in case of infection with the blue oil rod, which can occur e.g. in a swimming pool, in a jacuzzi or in a sauna. In this case, you need to see a doctor as soon as possible and start treatment.

9. Endocrine disruptions

So-called hormonal disorders can "tell" us spooned nails. Such changes in the appearance of nails may also indicate iron deficiency and anemia. So if we notice that our nails are concave and resemble a spoon, it is worth taking a closer look at the functioning of our body, maybe you will also notice other symptoms that you have so far underestimated, and which will help you find the cause of this condition. Remember also that every disturbing symptom that the body sends you should consult a doctor.

10. Melanoma

When we talk about melanoma, we most often think about exposed areas of the skin, while this cancer can also occur within the nail. This situation is very rare, but unfortunately it is often underestimated for a long time. The dark spot that appears under the nail is often mistaken for injury and we do not pay attention to it, hoping that it will eventually disappear. Unfortunately, melanoma will not disappear, and if the diagnosis is not made in the early stages of its development, the prognosis can be really bad.

11. Diabetes

Symptoms of diabetes can also be seen on the nails, they often change their color and become yellowish and even brown. On their surface, in turn, we can see transverse furrows, there is also visible hyperplasia of the nail plate and its clear distortion. It also happens that the symptom accompanying diabetes is the so-called subungual keratosis.

Most often, the weakening, damage and deformation of the nail plate occurs during care treatments, especially if they are performed unskillfully. It happens, however, that the changes occurring within the nails may be the cause of more serious diseases, so it is worth paying them some attention, and when we notice something that worries us, we go to a dermatologist who will certainly dispel our doubts and, if necessary, tell what our next steps should be.