Good fats - what foods contain them?
In order to enjoy good health, it is essential to provide your body with the nutrients it needs to function properly. It requires both micronutrients - like vitamins and minerals - and macronutrients - such as proteins, fats and carbohydrates.
In fact, for good health, the World Health Organisation recommends a diet based on the following percentages:
- 10-15% should be proteins.
- 30-35% should be fats.
- And 50-55% should be carbohydrates.
However, it should be noted that some carbohydrates and fats are healthier than others; in the case of fats, they can be saturated (harmful) and unsaturated fats, which are essential for the body to function properly.
Unsaturated fats: good fats
Eating healthy fats is essential because they help to:
- Promote the absorption of vitamins such as A, D, E and K.
- Provide energy.
- Improve cardiovascular health by lowering bad cholesterol.
- Lose weight thanks to their satiating effect.
There are different types of good fats (unsaturated fats):
- Polyunsaturated fats like omega-3 and omega-6. These are fats that the body cannot produce on its own, so they have to be consumed through food, for example by eating oily fish.
- Monounsaturated fats, which raise good cholesterol levels and lower bad cholesterol. They can be consumed in your diet through olive oil or avocado.
Foods rich in good fats
Unsaturated fats can be consumed as part of a healthy and varied diet, by including:
- Oily fish, such as salmon, trout, tuna, anchovies and mackerel, which are rich in omega-3 and -6 polyunsaturated fats, helping to lower the risk of cardiovascular diseases and prevent osteoporosis.
- Sunflower seeds, wheat, sesame, soybeans and corn are foods that are rich in unsaturated fats. For example, sesame contains polyunsaturated and monounsaturated fatty acids, as well as providing fibre that helps to regulate intestinal transit; and wheat germ, which as well as being packed with unsaturated fats also provides several vitamins, such as E, B5 and B6.
- Nuts, especially walnuts, almonds and pistachios. They provide a high amount of omega-3, helping to protect the heart and lower bad cholesterol levels. Additionally, consuming them provides vitamins, minerals, antioxidants and a lot of fibre.
- Avocado: this is rich in vegetable oils and oleic acid and contains a large amount of omega-3. This means that it helps to combat bad cholesterol (LDL).
- Leafy green vegetables, such as lettuce and spinach, which contain unsaturated fats, and provide large amounts of vitamins and minerals.
- Olive oil (and olives), which are rich in omega-3 and omega-6 fatty acids, minerals and iron and antioxidant polyphenols. This makes it especially useful for lowering bad cholesterol, preventing cardiovascular diseases such as high blood pressure, reducing inflammation, providing satiety and combating anaemia. There are also natural food supplements like Keriba Duo, which provides these health benefits because it is made from extracts obtained from the fresh whole fruits of the olive and pomegranate.
- Saffron, which not only provides essential fatty acids, but it also provides vitamin C, magnesium, carbohydrates and potassium.
Beauty after 50
As you get older, your body undergoes changes, especially if you are a woman, but there is no reason why you can’t look young and stunning as you get older.
Nowadays, cosmetics play an important role in this process, but remember that the key is to take as much care of yourself on the inside as you do on the outside. You have to adapt your habits and lifestyle (diet, exercise, etc.) to this new stage of life.
The organ where the passage of time is most noticeable is probably the skin, which is also affected by external factors (the sun's rays, pollution, cold, etc.). To slow down and reduce the impact of ageing on your dermis, you should take care of your skin as soon as possible, to keep it healthy and beautiful.
Changes after 50
As we have already mentioned, the biggest changes in the body are seen in the skin:
- The number and activity of connective tissue cells decrease.
- Collagen and elastin production are reduced, resulting in a loss of volume and elasticity.
- Vascularisation, sweat and sebaceous secretions decrease.
- The skin becomes thinner and expression lines are accentuated.
- Your pigmentation changes, leading to the appearance of blemishes.
- Your skin loses its glow, resulting in a duller skin tone.
Tips for staying healthy and beautiful after you turn 50
To cope with these changes, we have some basic tips to help you adjust to this new stage of life:
- Healthy and balanced diet. In our blog we have already talked about healthy eating after 50.
- Hydration (drink at least 2 litres of water a day).
- Physical exercise, for 30 minutes a day on average.
- A positive attitude.
- Rest, it is important to maintain a good sleep schedule and to sleep for 7-9 hours a day.
But also, if you want to stay beautiful after you turn 50, it is essential to nurture your natural beauty. To achieve this, make sure you follow the recommendations below.
The following are important if you want to care for your skin and hair:
- Cleaning: always in the morning and at night with products (make-up removers, soaps, shampoos, etc.) that are suitable for your skin and hair type.
- Exfoliation, once or twice a week to speed up skin cell renewal and improve your skin's appearance. It also helps to clean your pores and stimulate capillary circulation.
- Hydration: for mature skin it is essential to maintain or restore the natural moisture of the skin and hair. It is therefore important to use moisturising creams, serums or conditioners that are specifically designed for your type of skin, and if possible they should be rich in hyaluronic acid, vitamin Q10, almond oil, etc., as these have great moisturising properties that enhance water retention, increasing skin volume, reducing wrinkles and keeping hair strong and healthy.
- Protection to prevent oxidative stress on cells, dehydration and brittle hair. For this we recommend always using products with a sun protection factor, with chemical filters, which are fat-soluble and which have a physical sunscreen.
To take care of yourself from the inside out and to slow down ageing and its effects (wrinkles, blemishes, dehydration, sagging, hair loss and thinning, etc.), it is important to consume antioxidants, vitamins and minerals (selenium, magnesium, flavonoids, etc.). A balanced diet and supplementation help to combat ageing by providing these benefits to your skin and your whole body.
To stay beautiful after you turn 50, you can take extra antioxidants, which help to prevent ageing, strengthen your hair and nurture your natural beauty. We recommend Keriba Forte. This is a natural antioxidant food supplement, formulated with the extract of fresh whole pomegranates and containing a high amount of their natural polyphenolic antioxidant punicalagins, which provide benefits such as:
- Stimulating the production of collagen and elastin, which tighten the skin, prevent the formation of wrinkles and make your skin glow.
- Providing protection against UV radiation, promoting the regeneration of cells in the epidermal and dermal layers of the skin.
- Helping to prevent hyperpigmentation and the appearance of blemishes.
- Increasing hair density and thickness, improving its appearance and volume.
- Helping to prevent hair loss, strengthening and promoting its growth.
Foods rich in vitamin B6
Vitamin B6 or pyridoxine is a vitamin that is used to produce energy from nutrients and to help form red blood cells and antibodies; it also helps to strengthen the digestive and nervous systems. And it also:
- Helps to maintain brain function.
- Supports the formation of glycogen.
- Is involved in carbohydrate, protein and fat metabolism.
Vitamins are essential organic substances in the metabolic processes that take place during the nutrition of living organisms because they allow the body to absorb nutrients from food.
Recommended daily intake of vitamin B6
Broadly speaking, the recommended average daily intake of vitamin B6 is:
- For adult men it is between 3 mg and 1.7 mg.
- For adult women: 7 mg, rising to 1.9 mg during pregnancy.
- For children: between 1 mg and 1.3 mg.
It is important to meet your daily intake requirements of this vitamin, as deficiencies can lead to irritability, mood swings, depression or anxiety. Additionally, it may cause hives, rashes, chapping and peeling of the lips and swelling of the tongue.
To avoid such problems, it is essential to follow a healthy, balanced diet that provides your body with all the nutrients and vitamins it needs.
At specific times or when your physical activity requires an additional intake, you can also get help from natural food supplements like Keriba Sport, a combination of Pomanox (highly concentrated fresh pomegranate extract), magnesium and vitamin B6.
This food supplement is recommended for athletes because it reduces muscle pain, has an anti-inflammatory effect, inhibits cartilage breakdown and delays the onset of exhaustion, resulting in improved performance with less training (clinical study conducted by the Exercise Physiology Laboratory of the Catholic University of Murcia UCAM).
We have provided a list of foods that are rich in vitamin B6 below, so you can plan your daily diet to avoid a deficiency.
Foods rich in vitamin B6
Pyridoxine is a water-soluble vitamin, i.e. it dissolves easily in water, and it is commonly found in animal and plant products. The foods rich in vitamin B6 are as follows:
- Meat and meat products, where the highest amounts of vitamin B6 can be found in lean pork and beef, excluding bacon and pork belly, as well as liver and serrano ham.
- Whole grains and wholegrain products, as this vitamin is found in the bran and husk. Vitamin B6 can be found in rice, flour, wheat bran, bread, pasta and corn.
- Fish, with the richest being salmon, sardines, cod, sea bream, trout, sole and tuna and shellfish: crab, spider crabs, barnacles, octopus, lobster and langoustine also contain this vitamin.
- The vegetables that are especially high in vitamin B6 are Brussels sprouts, cauliflower, potatoes, spinach, sweet potatoes, leeks, chilli and peppers.
- The pulses with the highest content are beans, soybeans, lentils, broad beans and lupins.
- The nuts with high pyridoxine content also include pistachios, walnuts, hazelnuts, chestnuts and peanuts.
- Fruits also provide this nutrient, especially those that do not belong to the citrus group: avocados, raisins, dried figs and bananas.
- You can also consume this vitamin in spices, although they do not provide significant amounts of it, but they help the body to absorb and amass reserves of it. The spices that promote the absorption of vitamin B6 are saffron, cinnamon, oregano, pepper, paprika, nutmeg and basil.
Hair loss: causes and tips on how to stop it
If autumn drives you mad every time you comb your hair because you feel like it's all going to fall out, you should read this article 😉.
To prevent hair loss and keep your hair strong, healthy and shiny, you should take certain steps to protect it. Hair dies in the spring (due to its life cycle), undergoing a process of hair regeneration, and three months later it begins to fall out. This is to make way for the new hair that is growing.
However, when you lose more hair than you grow, or if the new hair is not of the same quality as the old, this means that your hair is not being regenerated properly and you naturally become concerned about the health of your hair.
Why does hair fall out?
Hair loss has various causes:
- Ageing
- Genetics
- Stress
- Weight change
- Poor diet
- Hormonal imbalances
- Overuse of hair products (dyes, hair dryers, styling products, etc.)
All of these factors damage your scalp.
How can you prevent hair loss?
When hair
loss is due to specific conditions, such as times of stress or a lack of certain nutrients, it can be reduced or even stopped by following these tips:
- A scalp massage to activate and improve circulation in the area. Use your fingertips to massage your scalp in circular motions, applying a little pressure.
- Hydration: drink two litres of water every day and reduce your caffeine intake.
- Avoid brushing your hair too much and reduce the use of tight hairstyles such as buns, ponytails, updos, etc.
- Choose a shampoo, conditioner and cream suited to your hair type and avoid overusing them. You should use them on alternate days to allow the nourishing active ingredients to moisturise your hair follicles.
- Towel off any moisture from your hair and allow it to air dry.
- Follow a balanced diet and adopt healthy lifestyle habits.
Hair loss products
In addition to following these hair care tips, you need to strengthen your hair to prevent it from becoming weak and falling out. There are various types of products designed to do this, but at Probelte Pharma we always opt for the most natural way.
Because they contain fresh whole pomegranate extract (POMANOX), with 220 mg of the polyphenolic antioxidant punicalagin in each daily dose, Keriba Duo capsules help to improve the quality and health of your hair, promoting hair growth and preventing hair loss.
Keriba Duo is an antioxidant and anti-ageing food supplement of the highest quality, as it fully preserves the properties of the fruit of the pomegranate and the olive.
So, we can safely say that taking Keriba Duo helps to improve the health of your hair because:
- It stimulates the production of collagen and elastin, which help hair to grow strong and supple.
- It has antioxidant and anti-ageing properties that support cell regeneration.
- It increases the density and thickness of hair while also preventing hair loss.
Tips on how to protect your skin from the sun
With the arrival of spring and good weather you spend more time being exposed to the sun, which means you need to increase your protection against UV rays that damage your skin and cause premature ageing.
The most effective way to protect yourself from the sun's rays, both inside and out, is to use topical UV protection products and antioxidant-rich sunscreen pills. The combination of both will help to prevent skin cancer and premature skin ageing.
Topical UV protection
UV protection product acts as sunscreens that protect the skin by absorbing or reflecting part of the sun's radiation. This is why it is important to choose the right one:
- Choose a sunscreen that provides protection against the different types of radiation (UVA, UVB, IR and visible light).
- It should have a high SPF (sun protection factor) of 30 or above, especially the first few times you are exposed to the sun.
- It should be water-resistant and, if you are going to do exercise, sweat-resistant.
- Avoid ones that contain perfumes and alcohol as they can be photosensitising.
Once you have the right UV protection for your skin type, it is important to use it properly:
- It should be applied at least every two hours and whenever you get out of the water and after sweating or towelling.
- Apply it liberally and evenly.
- Take special care to apply it to delicate areas such as the face, ears, bridges of the feet and shoulders.
Additionally, you can always supplement this topical sun protection with sunscreen capsules, which usually contain the necessary antioxidants to prevent and protect against oxidative damage from free radicals.
Sun protection in antioxidant capsules
In addition to topical sunscreens (creams, sprays, oils, etc.), you can optimise your skin's protection from within by consuming antioxidants.
These are normally consumed in food, but at times when you are overexposed to the sun it is advisable to take a food supplement that acts as an oral sunscreen. These are usually natural and contain vitamins, minerals and antioxidant compounds that neutralise free radicals which damage the skin, protecting against degenerative diseases and ageing of the skin.
Keriba Forte is one of the most powerful natural antioxidants because it is obtained from the extract of whole fresh pomegranates, which are high in punicalagins, polyphenolic compounds that protect against UV radiation, promoting the regeneration of cells in the epidermal and dermal layers of the skin. It also prevents hyperpigmentation and, therefore, the appearance of blemishes, and it stimulates collagen and elastin production, so it tightens the skin and prevents the formation of wrinkles.
However, in addition to taking this natural food supplement, the body's need for antioxidants, vitamins and minerals can also be met through diet.
Sources of antioxidants
- Vitamin E, present in nuts (almonds, peanuts, hazelnuts, etc.), vegetables (spinach, avocado, chard, etc.), olive oil, etc.
- Vitamin C is contained in citrus fruits, strawberries, berries, kiwis, etc. and in vegetables like broccoli, spinach and peppers.
- Vitamin A and beta-carotene. These can be found in fruits and vegetables: cherries, melons, carrots, papaya, pumpkin, tomatoes, broccoli, etc.
- Coenzyme Q10 can be consumed through oily fish, animal offal, or nuts, peanuts and soybeans.
- Selenium: oats, brewer's yeast, wheat bran, mushrooms, asparagus, garlic, lobster, langoustine, crayfish, lobster, and eggs.
- Zinc: walnuts, lentils, chickpeas, beans, beef, pork and lamb.
- Flavonoids from fruits and vegetables (apples, berries, citrus fruits, onion, beetroot, broccoli, etc.) and in green tea.
- Isoflavones from soybeans and soya products.
- Lycopene from tomatoes, watermelons and grapefruit.
- L-cysteine found in pork, chicken, turkey, eggs, broccoli, onions and garlic.
- Vitamin B6 from meat, fish (cod, salmon and tuna), and nuts (cashew nuts, hazelnuts, sunflower seeds).
- Omega-3 fatty acids found in oily fish and food supplements.
Tips on protecting yourself against the sun
As we have remarked, there are food supplements that act as a sunscreen in capsules which, when combined with topical UV protection, provide sun protection on the inside and out.
As well as using this protection, you should take certain precautions, such as:
- Use fabrics that protect you from the sun’s rays.
- Limit your exposure time.
- Avoid the sun between midday and 4pm.
- Replenish your fluids frequently, to prevent dehydration.
Beneficial foods for the over 50s
Taking care of your health is vital, especially when you turn 50, because this is when metabolic and hormonal changes occur, e.g. the menopause in women. When combined with other factors, these changes can lead to health problems. One of the cornerstones of good health is nutrition.
Most of the health problems that people experience can be prevented and addressed by eating a healthy diet that is suited to their individual nutritional needs. Unlike consuming “empty calories”, following a varied and balanced diet helps you get the nutrients you need for your body to function properly.
Essential food groups for the over 50s
Once you reach 50 and beyond, it is important to establish a healthy diet that includes the following food groups on a daily basis:
- Fruits that provide water, antioxidants, vitamins, etc. You should eat 3 to 5 pieces a day.
- Vegetables that are rich in nutrients: vitamins, minerals, fibre, water, etc. They also provide satiety, so they are great for helping to control your food intake, reduce anxiety and lose weight.
- Carbohydrates: rice, pasta, potatoes, bread, cereals, etc. that provide energy, vitamins and minerals. They should be consumed in the first meals of the day, and before and after sport. The recommended amount varies from person to person, but it is generally 2 cups a day.
- Proteins: they help to keep bones and muscles strong. They should be included in all meals, and can be found in meat, fish, eggs, dairy products, yoghurts, tofu, vegetables, etc.
- Healthy fats: avocado, nuts, oily fish, virgin olive oil, pure chocolate, etc. You should control the amount you eat, but they are very beneficial for your hormonal system.
Beneficial foods for the over 50s
Within each food group, it is important to choose those foods that are most beneficial for your health, for example:
- Lignan-rich flaxseeds help to maintain oestrogen activity relieving most of the symptoms caused by hormonal changes: hot flushes, insomnia, irritability, etc. They can be added to salads, sauces and smoothies.
- As we age, we need to increase our fibre intake (20-30 g per day) to improve our intestinal transit. The simplest way to consume it is through fruit and vegetables. Figs are one of the fruits that provide the most fibre, as well as having a high iron content that helps to strengthen bones and control blood pressure.
- Pomegranates with powerful antioxidant properties, which help to combat cell ageing and oxidative stress. They are also beneficial for your cardiovascular health because they lower your blood pressure.
- Flavonoid-rich blueberries help to prevent urinary tract infections and problems with the prostate and urethra and they improve your memory.
- Cabbage, which provides essential nutrients and is low in calories. It is rich in calcium, fibre, vitamins K, A and C, and minerals like potassium, magnesium and iron.
- High-quality proteins (chicken, turkey, eggs and fish) to increase your bone mineral density and keep your muscle mass in good shape.
- Seafood, which provides omega-3 fatty acids that help to reduce the vasomotor symptoms of the menopause, i.e. hot flushes and sweating. In addition to seafood, oily fish (sardines, tuna, salmon, etc.) are a good source of omega-3.
- Water is important to keep yourself properly hydrated and prevent skin dryness. You should drink a couple of litres of water a day.
Antioxidant supplements
Food supplements like Keriba Forte (natural extract of the whole fresh fruit of the pomegranate) are highly beneficial at this stage of life because of their strong antioxidant action, which is three time as powerful as green tea and reserve red wine. It also delays the effects of ageing, prevents hyperpigmentation of the skin (appearance of blemishes) and it stimulates the production of collagen and elastin, which tighten the skin and prevent the formation of wrinkles.
There is also an added plus for men of this age who take Keriba Forte, as it is beneficial for functional urological and prostate diseases and disorders and also helps to improve erectile dysfunction.
Sport and your defences: how exercise affects your immune system
The other ways that sport affects our bodies are far better known, in fact they are what make us want to do sport in the first place. In this article, we explain the relationship between doing sports and your body's defences, and the importance of maintaining certain habits to prevent physical exercise from harming your immune system.
When your defences are affected by internal factors (illness, stress, a sedentary lifestyle or age), and/or external factors (diet, smoking, caffeine or seasonal changes) your immune system is weakened, and other bodily functions are also affected.
To prevent this from happening, it is advisable to do moderate physical activity as this promotes the activation of fat metabolism and has an antioxidant effect and helps to neutralise stress, which is very harmful to your immune system. Sport also triggers an increase in immunocompetent cells, promoting their mobility in the bloodstream and their activation, as well as supporting the increased production of antibodies and anti-inflammatory cytokines.
However, it should be noted that a high level of exercise (over 8 hours of training per week) or high-intensity sport lowers the body’s defences because of the stress that is placed on it.
Benefits of sport for your defences
As we have already remarked, moderate physical exercise, performed regularly, benefits and strengthens the immune system at all ages, especially in young and old people. And this is what it does:
- It activates the metabolism: Exercise triggers fat catabolism, providing energy to activate the muscles and get them moving. This lowers fat levels in the body and improves the conditions for the immune system, heart and other organs.
- Antioxidant effect: when you do moderate physical activity, it promotes the production of enzymes involved in the body’s intracellular antioxidant processes, specially in the immune cells: neutrophils and macrophages.
It releases certain hormones: Hormones regulate growth, reproduction and also act by modulating the actions of the immune system. Exercise promotes the production of adrenaline, of growth hormone (which stimulates the secretion of IL-12, thereby facilitating the activation of immunocompetent cells) and of small amounts of cortisol (which inhibits inflammation and reduces the risk of suffering from inflammatory diseases such as heart attacks, arthrosis, Alzheimer’s, Parkinson's, certain tumours, diabetes, etc.).- It neutralises stress: sport has an impact on the central nervous system, which regulates the immune system directly or through hormonal intermediaries; it produces endorphins (the happiness hormone) with analgesic properties which provide relief, calm and well-being to the body, supporting the immune system because they reduce chronic stress by neutralising stress inducers in the brain and the hypothalamus.
- It triggers the expansion of immunocompetent cells. Exercising increases your capillary blood volume and heart rate, pumping more blood throughout the body and promoting the spread of immunocompetent cells throughout the body via the blood and lymph. So, during moderate exercise, there is an increase in the blood concentration of these cells, enhancing the immune cells' immune surveillance action, which increases their mobility and makes it easier for them to target microbes present in the bloodstream or in tissues.
- It reduces the risk of infection by removing bacteria from the lungs and respiratory tract; it also produces a change in antibodies and leukocytes (disease-fighting cells of the immune system, proteins that neutralise pathogenic microorganisms and external agents), which circulate more rapidly through the body, detecting and combating disease more quickly and effectively.
Tips for keeping your defences strong if you do sport
Every athlete needs to stay healthy and have a strong immune system to be able to cope with the exercise they are going to do and achieve their goals without harming their health and well-being. It is therefore important to take care of aspects such as:
- Diet. A poor or deficient diet weakens the body's defences. Therefore, a healthy and balanced diet helps to strengthen them.
- Rest and sleep: both quality and quantity. You should sleep for between 7 and 9 hours a day to allow your body to get the rest it needs. So, if you find it difficult to fall asleep, it is important to adopt healthy bedtime habits such as not using screens, having a cool, light-free bedroom, avoiding napping for more than 20 minutes, etc.
- Changes in temperature. When exercising outdoors, wear the right amount of layers to suit the ambient temperature. It is important not to layer up too much because at the end of the workout, as you are drenched in sweat and your body temperature is high, when you stop exercising your temperature will drop and you will feel cold (exposing you to infections).
If you are an elite athlete or you do lots of hours of sports or high-intensity exercise, you should take extreme care with the first two points above. Probelte Pharma has developed Keriba Sport, a food supplement based on Pomanox, magnesium and vitamin B6, specifically designed to meet your sporting needs. Among other things, it helps to regulate hormonal activity and supports normal red blood cell formation and normal immune system function.
Impotence or erectile dysfunction: habits to prevent and treat it
Problems with the prostate are becoming increasingly common among middle-aged and older men (40-70 years), and one of the most widespread (and most distressing) disorders is impotence or erectile dysfunction.
Erectile dysfunction, which is also called sexual impotence, is the inability to achieve or maintain an erect penis continuously in order to successfully engage in sexual intercourse. This can be caused by various factors: stress, premature ejaculation, lack of sexual desire, etc., as we explained in our post Main causes of erectile dysfunction.
As ever, prevention is key and to achieve this it is vital to lead an active and healthy life, steering clear of a sedentary lifestyle, smoking, alcohol and a poor diet.
There are various ways to fix this problem, which must be diagnosed by a doctor. These include oral drugs, hormone therapy and surgery, and even natural treatments.
Natural treatments for impotence
To prevent or treat erection problems and overcome sexual impotence, you can use various natural remedies and adopt certain habits:
- Diet. Certain foods such as oats, chocolate, ginseng, wheat and saffron increase your sexual appetite and improve vasodilation, helping you to achieve erections. Another food that is good for treating sexual impotence is olive oil as it reduces cholesterol levels that stop blood from flowing to the penis, which prevents or makes it difficult to achieve an erection.
- Stop smoking. Tobacco is a vasoconstrictor so, as well as damaging your health, it stops your circulatory system from functioning normally.
- Do physical exercise. Staying active and playing sports improves blood circulation and therefore performance. It is important not to overdo (or avoid) cycling as the bike saddle puts stress on the perineum, damaging the arteries that carry blood to the penis. It can also lead to a numb feeling in the glans penis.
- Massage the genital area for about 10 minutes every day, to help improve blood flow and promote penile erection. You should start by gently massaging the base of the penis.
- Relax. Stress is often the cause of sexual impotence as it triggers an adrenaline rush that closes the arteries leading to the penis, preventing an erection. To avoid this, it is essential to relax, to do regular breathing exercises, to switch off from work and to put problems into perspective.
- Make love. Yes, you read that right; it seems ironic, but frequent lovemaking has been proven to significantly reduce the risk of impotence.
- Food supplements. To prevent and treat erectile dysfunction and problems with the prostate, it is sometimes enough to include natural food supplements in your diet with active ingredients that improve circulation, performance and libido (sexual desire). Keriba Forte with Pomanox is one of the supplements in Probelte Pharma's therapeutic nutrition product range, the result of over 10 years of research. A highly concentrated and purified natural extract obtained from fresh pomegranate using a patented and entirely physical extraction process (no organic solvents or chemicals are used) to provide a highly beneficial food supplement. A natural aid for erection problems!
Good cholesterol and Mediterranean diet
High cholesterol is one of the most worrying diseases for the Spanish population, especially those suffering from cardiovascular problems.
Cholesterol is one of the most important lipids (fats) in the body as it is involved in the formation of organ cell membranes and in the synthesis of sex hormones and adrenal hormones; it is also a precursor of bile acids that aid the digestion of fatty foods.
It can be good (HDL) or bad (LDL), as we explained when we told you about the types of cholesterol. When there are high levels of the latter in your body, it is important to take steps to reduce it, as it may pose a risk to your cardiovascular health. One of the key measures for this is through your diet, which should be balanced and healthy.
And in Spain we are extremely fortunate to have the Mediterranean diet, and recent studies have shown that regular adherence to this diet raises the levels of good cholesterol in the blood by 10%.
Mediterranean diet to improve cholesterol
The study conducted by the CNIC (researchers from the National Centre for Cardiovascular Research) has shown that by leading a healthy lifestyle and adhering to the Mediterranean diet you will:
- Increase your good cholesterol.
- Lower your bad cholesterol (LDL) levels.
- Lower your triglycerides.
- Improve your cardiovascular health.
This diet is based on eating fruits, vegetables, cereals and polyunsaturated fats, as these foods have a direct impact on the levels of high-density lipoprotein (HDL) cholesterol and increase the levels of low-density lipoprotein (“good” cholesterol) which transports the cholesterol to the liver to be excreted, thus protecting the heart.
What to eat to raise good cholesterol levels
As we have already remarked, one of the best ways to lower your cholesterol and raise your HDL levels is to follow the Mediterranean diet.
This diet reduces (eliminates) your intake of sugars and refined carbohydrates which increase triglycerides and visceral fat, leading to a reduction in HDL (good cholesterol); and instead you consume lots of fruits, vegetables and healthy fats, like those found in virgin olive oil.
Therefore, the foods in the Mediterranean diet that will allow you to lower your cholesterol naturally are:
- Virgin olive oil is high in antioxidants, polyphenols, and vitamins A, D, K and E. Thanks to which:
- it promotes the absorption of calcium and other minerals (zinc, phosphorus and magnesium).
- it improves intestinal transit and digestion.
- it helps to maintain blood glucose levels.
- it is high in antioxidants that improve cognitive functions.
- it helps to lower cholesterol and control high blood pressure.
- Fruits and vegetables, which provide high quantities of:
- vitamins: especially vitamin A and vitamin C, which help to improve the health of your teeth, bones and skin and boost your body's defences.
- minerals like magnesium and potassium which are essential for the proper function of the nervous system.
- fibre, which regulates intestinal transit and provides satiety.
- water to keep the body properly hydrated and help cleanse it.
- antioxidants, which help to combat cell ageing.
- Fish, especially those that contain omega-3 fatty acids. This food is rich in vitamins (A, D, E, B6, B12), proteins, amino acids, minerals, trace elements and low in saturated fats, so it provides benefits for cardiovascular and brain health, promotes muscle and bone growth and development, and aids digestion.
- White meats, which provide high-quality proteins and contain little or no fat, and:
- they are high in vitamin B12, which promotes the regeneration of red blood cells and the myelin that covers the central nervous system.
- they provide zinc, which boosts the immune system.
- potassium and phosphorous, which strengthen bones.
- vitamins (thiamine, riboflavin and niacin), which protect the nervous system and skin.
- they are high in iron content, which improves red blood cell function.
- Nuts. These foods are high in fatty acids, which are beneficial for the heart, as well as being a good source of protein. They help to lower “bad” cholesterol, provide fibre to combat constipation, and they supply energy, improving your sporting and intellectual performance. They are rich in iron, calcium, potassium, zinc and antioxidants, so they combat cell ageing and slow down the production of free radicals.
There are also food supplements whose composition includes these beneficial components. For example, Keriba Duo, a natural extract obtained from fresh whole olives and pomegranates, so it provides the healthy properties of these fruits, e.g. preventing the onset of cardiovascular diseases and high blood pressure and reducing LDL “bad cholesterol” in plasma.
Therefore, to improve your overall health and lower your cholesterol naturally and increase your levels of “good cholesterol”, we recommend that you follow the Mediterranean diet and a healthy lifestyle and take food supplements like Keriba Duo from Probelte Pharma.
Combating ageing: Keriba Forte, your natural supplement
The keys to healthy ageing
As you age, your body and mind change, and it is essential to adopt healthy lifestyle habits that allow you to mitigate the mental, physical and cosmetic effects of ageing, in a natural way. To achieve this, it is vital to stay active and take proper care of certain areas such as nutrition and skin hydration, for example.
After all, you can improve the ageing process by up to 75% by following certain habits:
- Looking after your health
- Keeping active
- Boosting your mental activity and memory
- Having healthy relationships and a positive social environment
- Avoiding stress and bad habits
To help you to combat or delay ageing, both on the inside and outside (skin beauty), here are some tips that will allow you to live longer and better and look great.
The keys to healthy ageing:
- Diet. You should follow a diet that provides your body with the nutrients it needs and, at the same time, provides energy. Avoid trans fats, sugar, refined foods and additives, and stick to lean protein (chicken, eggs, seafood, pulses), fruit and vegetables (especially ones high in antioxidants), whole grains (wholemeal) and dairy products. Slowing down ageing is much easier in Spain because of our wonderful Mediterranean diet.
- Hydration. It is essential to keep yourself properly hydrated to allow your body to function as it should by drinking at least 2 litres of water a day. This will also stop your skin from drying out and prevent wrinkles, both signs of ageing skin. When your skin is hydrated, the collagen fibres in the cells retain water, increasing their size, which makes the skin look fuller and firmer.
- Sleep. For your physical and mental well-being, and to support healthy ageing, 7-8 hours of sleep are needed every day to rest your body. Anyone who struggles to do this should avoid caffeine, nicotine, alcohol and other stimulants that hinder sleep. It's also advisable to have a light dinner, not to drink too much before going to bed, avoid napping, have set bedtimes, etc.
- Physical exercise. Daily exercise helps to prevent certain diseases, keeps the body and mind active and improves the body's ability to react. It also increases tryptophan and serotonin levels, which improves sleep and happiness.
- Personal and social relationships. For healthy ageing it is important to build and maintain positive relationships with family and friends, and to have an active sex life, to improve your well-being and make you feel better about yourself, more confident and happier.
The pomegranate: a superfood that slows the ageing process
To maintain your health and beauty, you need to keep free radicals in check. We told you about their effects in The causes and consequences of oxidative stress. And diet is key to this.
One of the most effective natural ways to combat ageing caused by free radicals is to consume antioxidants. Your main source of these should be your food. A balanced and healthy diet that provides you with all the nutrients you specifically need, including antioxidant nutrients.
However, there are times and circumstances when your dietary intake of antioxidants is not enough, and to address this deficiency we have developed Keriba Forte, a natural food supplement made from the natural extract of whole fresh pomegranates with powerful antioxidant and anti-ageing properties, and which also helps to look after your health.
Pomegranates are rich in polyphenolic antioxidant compounds that slow down the skin’s ageing process by reducing oxidative stress and protecting against UV radiation.
- It prevents the appearance of blemishes on the skin.
- It stimulates collagen and elastin production.
- It is beneficial for hair and skin care due to its anti-ageing action.
- It is anti-inflammatory, so it acts as an adjuvant in inflammation-related diseases.
- It is good for gut health. It has a prebiotic effect by promoting the growth and/or action of gut bacteria that are beneficial to health e.g. Lactobacillus and Bifidobacterium.
- It is beneficial for functional urological and prostate diseases and disorders as it is anti-inflammatory, anti-proliferative and apoptotic in cases of prostate cancer. It is also effective in the treatment of prostatic hyperplasia and erectile dysfunction.
But what do pomegranates contain?
This fruit is composed of 80% water, 15% sugars and 3% fibre. It is rich in potassium, vitamins C, B1, B2 and niacin; and it also provides magnesium, phosphorus and iron. But there is perhaps one compound that is generating the most interest due to its anti-ageing properties: the polyphenol.
Punicalagins
Punicalagins are the most remarkable polyphenols because of their antioxidant power and ability to slow down oxidative damage to cells.
Airborne particles and pollution cause oxidative damage, inflammation and premature ageing of the skin.
Keriba Forte
At Probelte Pharma we have taken advantage of the benefits and properties of punicalagins to create Keriba Forte with POMANOX, a natural supplement that effectively combats ageing.
Keriba Forte with POMANOX provides the daily dose of natural antioxidants that are needed to slow down the effects of ageing, promoting the regeneration of cells in the epidermal and dermal layers of the skin. It also prevents hyperpigmentation and, therefore, the appearance of blemishes and it stimulates the production of collagen and elastin, which tighten the skin and prevent the formation of wrinkles. It also provides protection against UV radiation.
Additionally, Keriba Forte with POMANOX helps to care for your hair by strengthening it and increasing its density and thickness. It also prevents hair loss.
Therefore, taking Keriba Forte with POMANOX on a daily basis slows down the ageing process in the most natural way. Keriba Forte is a powerful anti-ageing product!