Month: febrero 2025

Tips on keeping the weight off at Christmas

This time of year is difficult for anyone who wants to lose weight, because the celebrations at Christmas time lead to a higher calorie intake, which can lead to cravings and a loss of control for many people.

To help you avoid putting on extra pounds over the festive season, we are going to give you some simple tips on how to survive Christmas, enjoy it and make the most of it.

Tips on keeping the weight off at Christmas

• Follow the 80/20 rule, i.e. only overindulge on specific days, e.g. Christmas Eve dinner, Christmas dinner, New Year's Eve dinner, lunch on New Year's Day and the Epiphany. So, out of all the meals you will have during December (and part of January), there are only five meals where you can relax and stop worrying about the food.

• Eat healthily for the rest of the month, this will help you to relax and enjoy your time with family and friends more.

• Get cooking and prepare nutritious and healthy snacks and dishes like hummus, tuna tartar, courgette chips, salmon en papillote or beef tenderloin with vegetables as a side dish.

• Limit your intake of sweet Christmas treats. It is best to prepare healthy sweet treats such as cakes, tarts, biscuits, etc., by replacing the sugar with fruit, like bananas or apples, and spices like cinnamon.

• Have 5 meals a day. Don't stop eating to make up for the meal afterwards, as this will lead to cravings and then you will eat more than your body needs.

• Chew each mouthful properly to control the feeling of fullness in your stomach and avoid eating more than you need.

• Drink water. Drinking at least 2 litres of water a day is essential to stay well hydrated, but drinking a glass of water before each meal will also help you feel more sated and prevent overeating and cravings.

• Lower the amount of alcohol and fizzy drinks you consume, as these provide lots of empty calories and you barely notice that you are overindulging.

• Prepare flavoured drinks like water with lemon, or water with strawberries and pomegranate, which will help to quench your thirst, refresh you and maintain your diet.

• Exercise at this time of year. Set aside half an hour every day to exercise. Whether this means going for a stroll, going out for a run, or doing exercises at home, e.g. Tabata training.

• Enjoy yourself! Keep an eye on what you eat and drink but don't forget to enjoy yourself, this is a special time of year.

by Probeltepharma

Oxidative stress and physical exercise

There is a direct link between oxidative stress and physical exercise, which we will explore in this article. There is no question that physical exercise and a healthy diet are essential for good health and well-being. However, the intensity of your exercise can increase the production of free radicals in your body, leading to oxidative stress.

But what does this mean? Why does it have this effect?

What is oxidative stress?

Oxidative stress is an imbalance between the physiological mechanisms responsible for producing and neutralising reactive compounds that are capable of causing oxidative molecular damage.

Put more simply, oxygen is essential for life, but it can also be converted into reactive oxygen species by cellular processes such as respiration, immune function, etc. Under normal conditions, these reactive species are neutralised by the body thanks to its antioxidant defences (enzymes, vitamins C and E, proteins, etc.), but when too many of these reactive oxygen species are produced, the defences become overwhelmed and ineffective, resulting in damage to the body's cells. Among other common detrimental effects, they usually cause damage to the cell membranes of skeletal muscle cells (myocytes), which leads to an inflammatory response, resulting in muscle pain and fatigue.

What is the link between oxidative stress and physical exercise?

As a general rule, exercise increases oxygen consumption. This increase in oxygen can become harmful or beneficial, depending on the intensity and duration of the exercise:

• Intense (prolonged/one-off) exercise makes you consume 10-15 times more oxygen than when you are at rest, to meet your energy demands. This causes oxidative stress, which leads to the production of free radicals and lipid peroxidation, as well as tissue depletion of vitamin E (an antioxidant). This leads to fatigue, muscle damage and a weakening of the body's defences.

• However, regular moderate exercise provides small stimuli, such as low/moderate concentrations of reactive and other oxidative species, which increase the activation and synthesis of antioxidant enzymes in the muscles, blood cells and plasma. In other words, protein-coding genes with antioxidant or macromolecule-repairing functions are activated in the cells.

How to combat oxidative damage.

As we have seen, regular moderate physical exercise plays an important role in neutralising free radicals and preventing and/or reducing the damage caused by oxidative stress. Antioxidants also protect the body from oxidative stress, aiding faster muscle recovery after highly strenuous activities, and even slowing down the premature ageing processes they cause. They also strengthen the immune system, reducing the frequency of illness symptoms and muscle weakness.

For people with very heavy training loads, it may be necessary to increase their intake of antioxidant-rich foods like berries, citrus fruits, avocados, olive oil, cinnamon, tomatoes, broccoli, dark chocolate, etc., or even take food supplements with vitamins C and E and minerals such as zinc, which help to protect cells from oxidative damage.

Thanks to its additive-free physical extraction process, Keriba Sport, which contains vitamin B6, magnesium and natural whole pomegranate extract, is high in the antioxidants found in pomegranates - punicalagins - so as well as delaying the onset of exhaustion and fatigue, reducing muscle pain and inhibiting the breakdown of cartilage in the joints, it protects against oxidative stress.

by Probeltepharma

Grant scheme for the acquisition of scientific and technological equipment for R&D activities.

With the aim of promoting industrial research and experimental development activities by SMEs in the Region of Murcia, the Murcia Regional Development Institute (INFO) has awarded Probelte Pharma a grant that is co-funded by the European Regional Development Fund (ERDF), in order to acquire scientific and technological equipment to promote technological development, innovation and high-quality research.

by Probeltepharma

Elastin: what is it and what function does it serve in your body?

Elastin is a connective tissue protein that provides elasticity to tissues (skin, ligaments, arteries, etc.) as its fibres are intertwined, meaning that it has a greater ability to expand without being deformed. In fact, interestingly, elastin fibres can stretch by up to 150% without breaking.

This protein is mostly composed of amino acids (valine, proline, glycine, lysine and alanine) and magnesium.

Elastin is found in the body but, due to ageing and other factors such as poor diet, dehydration and sun exposure, it is gradually lost and the first signs of dry skin, wrinkles, expression lines, etc. start to appear. Why does this happen and what function does it serve in the body?

What function does elastin perform?

Primarily, elastin helps to:

• Keep tissues firm and stable, by supporting the collagen fibres and holding them in place to ensure proper tissue function.

• Prevent stretch marks and combat the signs of ageing (wrinkles and lines) by giving the skin elasticity.

• Hydrate your hair and prevent it from splitting thanks to its elasticity and strength.

• Maintain cell adhesion and form biological tissue, which is essential for the proper function of your lungs, cartilage and blood vessels.

How does my body produce elastin?

Elastin is produced by an intracellular physiological process that leads to the production of protein fibres. But it can also be obtained from certain foods that promote its synthesis. Understanding this enables you to improve your diet and boost the health of your skin and connective tissues.

• Leafy green vegetables (spinach, lettuce, etc.).
• Soybeans.
• Foods rich in vitamin A like melons and carrots.
• Foods rich in zinc: brown rice, pork, eggs, dark chocolate.
• Foods rich in sulphur like asparagus, meat and eggs.

There are also food supplements that are rich in this protein, and that provide a supply of the protein and broad-based effects. There are other supplements, like Keriba Duo, whose ingredients promote the production of collagen and elastin, which tighten the skin and prevent the formation of wrinkles, and creams that contain elastin, whose effects are more localised.

In addition to these options, it is important to lead a healthy and active lifestyle and to avoid drinking alcohol and smoking, both of which contribute to ageing.

by Probeltepharma

The combined benefits of magnesium and vitamin B6

Magnesium and vitamin B6 are essential nutrients for the body that act synergistically to boost health.

Before detailing their benefits, let’s learn a little more about them:

• Magnesium is the 4th most abundant mineral in the body and plays a vital role in numerous metabolic reactions: energy production, protein formation, DNA synthesis, etc. It therefore supports the proper function of the nervous system, muscles and nerves, and the cardiovascular system.

• Meanwhile, vitamin B6 helps to produce haemoglobin and antibodies, supports normal neurological function, combats depression and premenstrual syndrome, etc.

There is synergy between them because vitamin B6 is water-soluble and helps to transport magnesium across cell membranes, forming chelates. This prevents magnesium deficiency in the body and optimises its bioavailability.

Benefits of magnesium and vitamin B6

When you combine both nutrients, you can obtain the following health benefits:

• They regulate blood sugar, helping to treat type II diabetes and metabolic syndrome.

• They increase the body's energy levels, helping to combat tiredness and fatigue, enhancing physical performance.

• They promote a proper electrolyte balance.

• They promote normal protein and glycogen synthesis and metabolism.

• They support normal muscle function and bone maintenance.

• They combat apathy and depression by enhancing your mood and improving brain function.

• They support normal red blood cell formation.

• They regulate hormonal activity.

• They support normal immune system function.

• They help to relax muscles and blood vessels to combat cramps and high blood pressure.

• They promote restful sleep by increasing the body's melatonin levels, helping you to fall asleep.

• They help to detoxify your body, supporting kidney health.

• They combat hair loss by strengthening it.

• They help to prevent infections by stimulating white blood cell production and boosting your defences.

• They improve your memory, digestion and eye health.

When your body is deficient in these nutrients, you may feel tired, have cramps, restless legs, insomnia, lack concentration, etc. This is why it is important to replenish the levels in your body, either through supplements or your diet.

What foods contain magnesium and vitamin B6?

You can get magnesium and vitamin B6 by following a healthy diet that includes the following foods:

• Leafy green vegetables: spinach, chard, rocket, etc.
• Tomatoes
• Asparagus
• Garlic
• Avocados
• Cocoa
• Nuts: almonds, walnuts, cashew nuts, pistachios, peanuts, etc.
• Sunflower seeds and pumpkin seeds
• Oats and other cereals
• Pulses
• Snails
• Sardines and salmon
• Chicken breast

Adding these foods to your regular diet will help you maintain adequate levels of vitamin B6 and magnesium, improving your health and well-being.

At certain times or in certain circumstances, e.g. athletes during long periods of competition, you may need an extra supply of these nutrients. At these times you can take food supplements like Keriba Sport, which helps you to get the benefits of these essential nutrients in your body by providing the recommended daily dose of both, together with whole pomegranate extract, which provides high amounts of the natural antioxidants it contains: punicalagins with anti-inflammatory, pain-reducing and cartilage breakdown-inhibiting properties. 
At certain times or in certain circumstances, e.g. athletes during long periods of competition, you may need an extra supply of these nutrients. At these times you can take food supplements like Keriba Sport, which helps you to get the benefits of these essential nutrients in your body.

by Probeltepharma

Gaining muscle mass: essential foods for your diet

When you want to gain muscle mass there is one macronutrient you cannot be without: protein, because as well as being required to build muscle, it helps to prevent osteoporosis, aids weight loss and makes it easier to get a good night's sleep.

It is also important to eat carbohydrates like pasta, rice, cereals and bread (preferably wholemeal) to produce energy during physical exercise, as well as other micronutrients like vitamin E, omega-3, potassium and magnesium, which help to prevent fatigue, improve stamina and increase muscle strength.

However, today we are going to tell you which foods provide the most protein, so that you can make them staples and eat a varied diet.

Foods rich in proteins

There is a wide range of foods that are rich in high-quality protein, which will help you to gain muscle mass, such as:

• Oatmeal, great for breakfast, as a snack or before exercising, as it provides high-quality carbohydrates and proteins that supply energy and help to build muscle.

• Spinach, which provides large amounts of glutamine, which is necessary for building lean muscle mass. This amino acid also helps to improve muscle tone and reduce fatigue.

• Low-fat dairy products (milk, cottage cheese, whipped cream cheese, Greek yoghurt, etc.) rich in natural proteins, which aid recovery and rest. They also contain casein which helps to ‘feed’ your muscles.

• Eggs, especially egg whites, help to increase muscle mass, as this food contains one of the most complete proteins which is most easily absorbed by the body; it also contains B-complex vitamins, which are important for supplying the body with energy.

• Peanuts, which in addition to supplying proteins, provide magnesium, an important mineral for muscle contraction, B-complex vitamins that are required to provide the body with energy and antioxidants, which promote muscle recovery after exercise.

• Avocados, a fruit that provides protein, monounsaturated fats and is an excellent source of calories, increasing the amount of energy and antioxidants in the body. It is also rich in vitamin E, which helps to improve stamina, muscle strength and muscle recovery after training, as well as providing potassium, a mineral that prevents muscle weakness and cramps during exercise.

• Pulses, which besides providing protein, contain large amounts of magnesium, which can help to reduce cramps, and fibre, which aids weight loss by keeping you feeling full for longer.

• White meat (turkey, rabbit and chicken)provides high-quality proteins that are clean, i.e. fat-free; and it contains a large amount of amino acids that help to build muscle.

• Red meat (veal, foal, beef or pork), rich in protein and iron, an essential mineral that prevents fatigue and muscle weakness.

• Oily fish (tuna, mackerel, salmon), rich in proteins and omega-3, a healthy fat that has an anti-inflammatory effect on the body, improves blood circulation and prevents the loss of muscle mass.

• Tofu, seitan, Heura, etc., vegan products that provide up to 20 grams of protein per 100 grams, great for adding variety to your lunches or dinners.

• Sweet potatoes and bananas, which contain proteins, magnesium and high-quality carbohydrates, helping to maintain the body's water balance, nerve impulses and muscle contraction.

• Citrus fruits (kiwi fruits, lemons, oranges) contain vitamin C, which is necessary to produce collagen, which is present in muscle fibres and keeps them elastic.

Adding these foods to your diet, in appropriate amounts for your weight and level of daily physical activity, will ensure that you gain muscle mass.

by Probeltepharma