Diet for long-distance training
Nutrition is a very important issue for athletes, especially if they have to cover long distances. Nutrition refers to the biological process of absorbing the food and fluids that are necessary for the functioning, growth and maintenance of vital functions.
Each sporting discipline requires specific nutrition. In the case of running, nutritional strategies for long-distance running are divided into before, during and after training.
In fact, the key to achieving a light, lean body suitable for long-distance running is to keep a close eye on food portions and make sure they are low in fat. Moreover, daily food consumption should be spread across 5 small meals and snacks.
What foods should I eat?
A diet for long-distance training should include high-quality food in the right quantities, as this sport requires a high calorie expenditure, and you should eat at suitable times to prevent hunger and energy loss, thereby ensuring optimal performance throughout the training session.
With this in mind, the best foods for your diet are:
- High-quality protein foods: eggs (yolks and whites), pulses, lean and unprocessed meats, fish and seafood.
- High-quality fat products: extra virgin olive oil, nuts (unsalted and not fried), avocado, oily fish rich in omega-3, or other fats such as coconut oil.
- Carbohydrates: mainly cereals like wheat, rice and corn, and their related products, but they can also be found in tubers like potatoes, sweet potatoes, cassava and quinoa.
- Fruits and vegetables: an important source of vitamins and minerals.
But diet is not the only thing that matters, hydration is also essential if you want to reach the finish line without any mishaps along the way. 
What should I eat during a race?
Over long distances, it is vital to eat energy-boosting foods from time to time.
Carbohydrates are easily absorbed and have a high glycaemic index, but during races they should be consumed in handy formats like gels or drinks.
In addition to the gels and drinks available on the market, other easy-to-carry and healthy foods include nuts, dried fruit and seeds, e.g. sunflower or pumpkin seeds.
Hydration during a race
Long-distance running is an ultra-endurance exercise where the body is pushed to its limits at times. Large amounts of water and salts are lost through sweating, which is why you need to ensure that you drink enough fluids to maintain a balance and restore it after training.
Therefore, during training you should ingest 400-500 ml/hour of fluids and salts (water, Aquarius, etc.), as you need to replenish the water and electrolytes (sodium and potassium) that are lost through dehydration during a race in order to avoid a loss of performance, fatigue and even injury.
Antioxidants to boost the immune system
Changes in season, stress, UV radiation from the sun and pollution are all external agents that affect your immune system, with these effects becoming more noticeable as you get older. Furthermore, during the COVID-19 pandemic it is vital to have a properly functioning immune system, as this will be the main protective barrier for your health.
For the body's cells to perform their immune function properly, there has to be a proper balance between the oxidation process and the availability of antioxidants, which are the nutrients needed to keep cell membranes, lipids, proteins and other immune-related functions in good shape. Therefore, an adequate supply of antioxidants is essential to boost the immune system.
Antioxidants to boost the immune system
In order to have an effective immune response to viruses, bacteria and external factors, it is important to maintain an adequate level of antioxidants, which help your body to counter the damage caused by free radicals.
Nutrients such as:
- Vitamin B2: vital for the health of red blood cells, which are important for immune system function, which is also strengthened.
- Vitamin C: strengthens the immune system, helps to reduce free radical damage and protect cells from oxidative stress.
- Zinc: as well as having direct effects on the immune system, it supports DNA repair and is an essential part of free radical scavenging enzymes.
- Selenium: an essential antioxidant and immunomodulator.
- Magnesium: essential component of detoxification enzymes and an energy producer. It is also involved in connective tissue and bone formation and nerve function.
- Carotenoids: help to neutralise free radicals and strengthen the body's defences.
Thanks to their antioxidant properties, they all minimise the negative effects of cellular oxidation and help to keep the immune system functioning properly.
Immune response
As remarked above, through certain foods like olive oil, you can consume antioxidants and improve your immune response, but you should not consume too much as this may be harmful.
According to various studies, the key is to follow a varied and balanced diet, like the Mediterranean diet, without exceeding your recommended daily intake of antioxidants, as there may come a time when your body's natural defences are weakened.
This is especially important to bear in mind after turning 50, as the body does not have the same capacity to defend itself as a young body. Therefore, antioxidant supplementation (or dietary intake) is essential to reduce the likelihood of infection and to maintain a well-functioning immune system.
Psoriasis: causes, symptoms and treatments.
WHAT IS PSORIASIS?
Psoriasis is a skin disease caused by an acceleration in the life cycle of skin cells. This leads to a rapid build-up of cells on the surface of the skin, forming scales and red patches that cause severe itching and sometimes soreness.
It is a very common chronic disease, which tends to come and go. In other words, it comes in cycles: outbreaks that last for weeks or months and then subside or even go into complete remission.
There is no cure for this skin disease but its symptoms can be reduced and controlled.
WHAT ARE THE SYMPTOMS?
The symptoms of psoriasis vary from person to person, but the most common ones are:
- Red skin patches covered with thick, silvery scales
- Small scaly patches, especially common in children
- Dry, cracked skin that may bleed
- Itching, burning or soreness
- Nail problems: thickened, pitted or ridged nails
- Swollen and stiff joints
WHAT CAUSES IT?
The cause of psoriasis is not yet known for certain, but it is thought to relate to an immune system problem affecting T cells and other white blood cells in the body called «neutrophils».
It consists of a cycle in which the T cells that move around the body fighting viruses and bacteria attack healthy skin cells by mistake, triggering an increase in the production of healthy skin cells, T cells and other white blood cells.
Although the specific cause is not known, researchers say that a number of factors trigger and/or affect the disease:
- Infections, like strep throat or skin infections
- Skin lesions: cuts, bites, sunburn, etc.
- Alcohol abuse
- Vitamin D deficiency
Certain medicines, like those for high blood pressure, beta-blockers, antimalarial drugs, etc.
RISK FACTORS
Anyone can develop psoriasis, but these factors can increase your risk:
- Family history. This is one of the major risk factors.
- Bacterial and viral infections. For example, people with HIV are more likely to develop psoriasis. Children and young adults with recurrent infections like strep throat may also be at higher risk.
- Stress. As this affects the immune system and may increase the risk of developing psoriasis.
- Obesity. Being overweight increases the risk of psoriasis, which mainly develops in skin folds and creases.
- Smoking. Smoking not only increases your risk of getting psoriasis, it can also increase the severity of the disease.
HOW IS PSORIASIS TREATED?
Psoriasis treatments reduce inflammation and clear up the skin. There are three types of treatments:
- Topical treatments: creams and ointments applied to the skin are effective in treating mild to moderate psoriasis.
- Phototherapy: treatment using sunlight, UVB rays, lasers, etc.
- Systemic drugs: to treat psoriasis that is extensive or resistant to other types of treatment.
In addition to these treatments, psoriasis can be improved by using and consuming:
- Aloe vera, because aloe extract, taken from the plant, can reduce redness, flaking, itching and inflammation.
- Omega-3, as it helps to reduce the inflammation caused by psoriasis.
- Pomegranate extract, which helps to strengthen the immune system and reduce the symptoms of psoriasis. We recommend Keriba Duo because of its high concentration of pomegranate.
Increasing the strength and density of your hair
At times you may notice that your hair falls out more easily, that it has lost its density, its shine, etc. and this may be due to a number of causes.
The main causesof weak hair are:
- Hormonal changes, especially in women during puberty, when taking oral contraceptives, during pregnancy and the menopause.
- Hormonal processes that affect hair quality and growth, depending on its individual characteristics.
- Genetics. Having sparse or fine hair, and being more prone to weak hair, can be partly due to genetics.
- Lifestyle. A healthy lifestyle promotes healthy hair.
- Stress, which has a negative impact on your scalp.
- Drugs such as anticoagulants, contraceptives, antidepressants and medicines used for gout, heart problems or high blood pressure. These affect the density and strength of your hair, as they contribute to hair loss.
But it is also important to bear in mind that weak hair and hair loss can occur naturally due to the hair growth cycle.
The hair growth cycle or life cycle
Under normal conditions, hair growth takes place in a three-phase cycle:
- Growth phase (anagen), which lasts for around two to six years. The hair grows by about 1 cm per month.
- Resting or catagen phase, which lasts for about three weeks.
- The shedding or telogen phase, which last for between three and four months.
How to increase the strength and density of your hair
Lifestyle changes and a wide range of products can help you to strengthenand increase the density of your hair. We recommend:
- Following a balanced diet that provides a proper daily intake of proteins, carbohydrates, essential fatty acids omega-3 and -6, vitamins (B5, E, H, etc.) and minerals like iron and zinc. It is also important to stay properly hydrated.
- Exercising and getting enough sleep to lower your daily stress.
- Getting your hair cut regularly, to prevent split ends, tangles, and poorer hair quality.
- Drying your hair with continuous motions and leaving the hair slightly damp, can help to add volume, texture and bounce to the hair.
- Using specific shampoos, gel, conditioners, etc. to strengthen your hair and help add volume to it. We recommend using products that contain collagen, nourishing natural extracts, antioxidants and energisers like ginseng, rosemary and chamomile.
- Using fortifying and anti-hair loss ampoules and lotions, which improve blood circulation in the scalp and strengthen it.
- Taking food supplements that are rich in vitamins, trace elements, amino acids and natural antioxidants to help nourish your hair follicles. We recommend Keriba Duo, as its high antioxidant content (punicalagins from fresh whole pomegranates and hydroxytyrosol from olives) helps to maintain healthy, strong hair, increasing its density and thickness and preventing hair loss.
Effects of changing seasons on sporting performance
Changing seasons can affect your body and sporting performance, which declines. This is mainly due to temperature changes in both the environment and your body.
Being aware of the various factors that can affect you as you exercise, especially when exercising outdoors, is essential for understanding how it affects your muscles and how to counteract it to prevent injuries.
So we are going to tell you about the main factors that affect sporting performance when the seasons change.
Decrease in body temperature
At this time of year the temperature is lower and this affects your body heat and the amount of energy your body consumes.
The body reacts to low temperatures by using and redirecting body heat to the vital organs to ensure that they function properly, thus increasing calorie expenditure. This reduces the heat available to the muscles, which can lead to muscle and joint pain, cramps, etc.
To avoid these negative effects, it is important to increase your calorie intake (especially when training) with foods rich in carbohydrates and fats, as these provide the most calories, and therefore the most energy.
Muscle contractions
When we feel cold, our muscles contract, i.e. they become stiffer and tighter, decreasing our flexibility and increasing the risk of injury. This is because low temperatures reduce the flow of blood around the body, so less blood is supplied to the muscles than usual.
To avoid this, it is important to make your muscles more flexible and raise their temperature, and to do this we advise stretching before you train.
Weaker immune system
As explained above, the body responds to a drop in temperature by increasing its energy expenditure to maintain the body's temperature. This weakens the body’s defences and makes us more susceptible to disease-causing viruses and bacteria.
This is further exacerbated by the fact that cold, dry air allows viruses and bacteria to survive longer in the environment.
To prevent this, we recommend following a balanced and healthy diet that is rich in vitamin C and zinc, as these help to boost the body’s defences.
How to improve performance
In addition to the above recommendations, to reduce the effects of changing seasons on your sporting performance, you should:
- Choose suitable clothing. It is best to wear three layers; the first layer should be a technical, thermal and breathable fabric that keeps you warm and allows you to wick away excess heat and sweat. The second layer should be warm thermal clothing made of technical fabrics that prevent the accumulation of sweat during exercise. And the third layer should be designed to cover your joints and head (gloves, hats, neck warmers, breathable shoes that keep out the cold, etc.), as this will prevent you from losing heat and drastically lowering your temperature.
- Eat more carbohydrates. These will help to increase your energy intake and raise your body temperature. It is best to eat whole grains, nuts, fruits and vegetables as these are complex carbohydrates that take longer for the body to digest and ensure a constant flow of glucose into the body.
Allergies in Autumn
Allergies are one of the most common afflictions in autumn, because as well as dust and/or humidity, there are other factors that increase the likelihood of allergens appearing, such as lower temperatures, using heating, etc.
In addition, allergens like pollen, mould and other fungi are more common in the autumn and trigger the typical symptoms: nasal congestion and a stuffy nose, nasal itching, watery eyes and sneezing.
Given the current circumstances, these symptoms are easy to confuse with the ones caused by COVID-19, so it is important to know the difference. You also need to bear in mind that in order to treat and prevent allergies, it is essential to know the source of the allergy.
Types of allergies
- Pollen allergy. In the autumn this is usually caused by the pollination of certain plants and trees, such as cypress and chrysanthemum. Its symptoms can be mistaken for a flu-like illness, but it does not cause a fever.
- Mite allergy. This type of allergy is triggered by both mites and animal epithelia, and is exacerbated when you spend more time indoors. It usually causes rhinitis, sneezing, asthma, and even skin rashes.
- Food allergy. At this time of year we tend to eat more high-calorie foods (as they increase our body temperature) like nuts, especially hazelnuts, almonds and walnuts, which are powerful allergens. Allergies to chia, sesame or flax seeds, which are important sources of fibre as well as allergens, are also more severe. We should not forget that this is mushroom season (shiitake, chanterelle, bolete, etc.), which can cause allergies due to their toxicity or due to the pollen from their spores. This type of allergy usually causes asthma, hives, pneumonitis and dermatitis.
As remarked above, the symptoms of these allergies can also occur with COVID-19. Therefore, we are going to tell you how to distinguish between them.
Distinguishing between an allergy and COVID-19
Due to the coronavirus and the restrictions currently in place, we are spending more time at home, so we are more exposed to dust mites, low humidity due to heating, pets, etc. As a result, some allergies and their symptoms may be aggravated: sneezing, asthma, coughing, etc.
If you start to show symptoms, you should be extremely vigilant because, while an allergy and COVID-19 share some of the same symptoms, the main difference lies in the fact that COVID-19 causes fever, fatigue, and loss of taste and smell.
Given the gravity of the current situation, if you have symptoms and are in doubt, you should see a doctor so that you can get a reliable diagnosis.
How can you prevent allergies in the autumn?
According to the types of allergies and their causes, here are a set of recommendations to prevent them:
- Keep your home properly ventilated and avoid overusing the heating.
- Replace the filters in your heating and air-conditioning systems, to prevent air from being pumped in with pollen or dust mites.
- Wash your sheets frequently and keep cuddly toys away from children's beds.
- Dust your home regularly, especially the bedrooms. You should use specially designed cloths to prevent mites from being spread around or becoming airborne.
- Avoid eating allergy-causing foods and have a first-aid kit to hand to treat any allergies that may triggered.
- Check the expiry date of all food items, especially ones that produce mould.
Is wearing a mask beneficial?
The mandatory use of masks is beneficial for allergy sufferers, as it not only protects them against the coronavirus but also against allergens.
In fact, a study on the filtering power of face masks for pollen and dust (conducted by the Spanish Society of Allergology and Clinical Immunology's Expert Committee) concluded that using approved face masks reduces the amount of pollen and dust particles in the air we breathe in by up to 80%, making them an effective tool for reducing allergy symptoms.
Foods that help you tan more quickly
During the summer it is very common to sunbathe to get a nice tan. However, this can be dangerous, because in order to get a tan you have to expose yourself to the sun's rays for a prolonged period of time.
To get a beautiful, healthy and long-lasting tan it is important to eat foods that speed up the tanning process and help your skin to stay bronzed for longer. However, it is just as important - if not more so - to use UV protection to avoid the harmful effects of the sun's rays.
If you want a better tan you should include fruits and vegetables in your diet, as they are rich in beta-carotene, vitamins and antioxidants; vitamin A helps protect you from the sun's rays, beta-carotene is responsible for increasing melanin production, which is the pigment that gives skin its colour, and vitamins B and C help to care for your skin because of their powerful antioxidant properties.
Foods that help you tan more quickly
Of the wide range of fruits and vegetables available, the following are best for improving your tan:
- Peaches, because as well as being high in beta-carotene, they also contain vitamins A, B and C.
- Carrots are the ultimate ‘tanning’ vegetable. They are high in beta-carotenes.
- Watermelons, which provide water and antioxidant vitamins that keep the skin hydrated, promote tanning, and help to combat oxidative damage from the sun's rays.
- Tomatoes. These contain a lot of lycopene, a type of carotenoid which, as well as helping you tan more quickly, promotes vitamin A absorption and helps to prevent certain cardiovascular diseases.
- Mangos, which contain fibre, beta-carotene, and vitamins A and C.
- Pumpkins, which are rich in beta-carotene, fibre, vitamins A, B and C, etc., as well as having a diuretic effect that helps to combat fluid retention.
- Spinach, which, in addition to vitamin A, contains a lot of calcium and potassium.
- Cherries, which promote melanin production in the skin and are rich in lycopene.
- Avocados. This fruit is rich in vitamin E, so it helps to strengthen your skin from within and prevent sunburn.
A daily routine to combat oxidative stress
Oxidative stress causes free radicals to damage your body's DNA, fats and proteins and is one of the main causes of ageing. To combat this, it is important to adopt certain healthy habits, which, when included in your daily routine, are very effective and beneficial, both for your health and your skin.
Breakfast
The most important thing is to start the day with plenty of energy, and what better way to do this than with a good breakfast that is rich in nutrients, vitamins and minerals, many of which have antioxidant properties. For example, you can have a bowl of yoghurt with fruit, including berries, kiwi fruits, pomegranates, etc. as these fruits are rich in vitamin C and powerful natural antioxidants. And you can accompany this with green tea, which also helps to burn fat.
Before leaving the house
Another factor that triggers the release of free radicals is overexposure to the sun. In addition to external UV protection, whose minimum SPF depends on your skin type, oral sunscreens are the secret to avoiding sun damage in the deeper layers of your skin.
The antioxidants contained in some natural food supplements, like Keriba Forte, help to protect cells from oxidative damage from the sun, from lipid and protein degradation and from damage to the DNA of cell structures.
Get active
Exercising for at least 30 minutes a day helps to reduce stress, strengthen muscles, cleanse the blood, combat diabetes, lose weight, lower cholesterol, promote normal brain function, increase oxygenation and promote the production of coenzyme Q10 (lipid antioxidant).
Healthy snacking
One of the most common habits between meals is snacking. However, this habit can be harmful if it is not done in a sensible and healthy way.
So, one of the best mid-morning snacks you can eat, which help to combat oxidative stress, are nuts, which also provide omega-3, thus helping to improve your cardiovascular health.
However, if you fancy something sweet, you can have a coffee with an ounce of chocolate, although it is important that it contains more than 80% cocoa to obtain the benefits from it.
Daily meals
It is important to limit your daily calorie intake, as this helps to reduce oxidative stress. This is because blood glucose levels are reduced, the amount of free radicals decreases and adiponectin levels increase, with an anti-diabetic and anti-atherogenic effect.
We recommend that you plan your daily meals for better calorie control and make sure you eat foods that are high in vitamin C, beta-carotene, flavonoids, lycopene and unsaturated fats (omega-3 and -6).
For example, you can prepare leafy green salads with tuna or salmon, chicken breast with broccoli pesto, stuffed tomatoes, etc. These dishes are high in antioxidants and low in calories.
Beauty routine
To help rejuvenate your skin, it is important to care for it on a daily basis:
- Exfoliation to keep your skin clean, improve its oxygenation and remove dead skin cells.
- Deep hydration, which helps to keep its protective barrier in good condition and improves its softness and shine. We recommend using creams with moisturising active ingredients like aloe vera or almond oil and creams that are enriched with anti-ageing active ingredients like coenzyme Q10, collagen, etc.
- Facial exercises - these are just as important as sport, as they help to keep your face muscles firm and prevent wrinkles and sagging.
Rest
Sleeping well and resting are essential for health because during the night the body recovers from its daily exertion, supporting cell regeneration and muscle recovery.
If you have trouble falling asleep there are some rules you can follow, like not consuming caffeine or theine after 5 pm, keeping your bedroom dark and at the right temperature, and not using screens for at least an hour before bedtime.
These simple tips will help you to combat oxidative stress effectively on a daily basis, and you will barely notice it.
Pomegranates: the benefits for your skin and hair
The pomegranate is a fruit that is rich in vitamins A, C and E, in minerals such as potassium, calcium and phosphorus, and in antioxidants, which is why it has been used for medicinal and cosmetic applications throughout history.
It has now become an important tool for skin and hair care due to the countless benefits it provides.
The benefits of pomegranates for your skin
Thanks to their active ingredients, they have regenerative properties that help to:
- Reduce and prevent acne as they promote blood circulation and fix digestive problems caused by hormonal imbalances, which are the cause of acne. Also, applying pomegranate juice to acne helps it to heal and prevent scarring.
- Slow down and reduce ageing. The antioxidants in pomegranates extend the life of fibroblasts (cells responsible for the production of collagen and elastin, which tighten the skin and prevent the formation of wrinkles) and help to revitalise the skin, making it look more youthful.
- Prevent cancer thanks to the cancer-fighting properties of their antioxidants, which stimulate white blood cells, neutralising toxins in the body and promoting a healthy and strong immune system.
- Protect against UV radiation from the sun by promoting cell regeneration in the epidermal and dermal layers of the skin, thus preventing hyperpigmentation and the appearance of blemishes.
- Relieve the symptoms of psoriasis and eczema thanks to their regenerative and anti-inflammatory properties, which help to alleviate their unpleasant symptoms: itching, redness, irritation, etc.
- Hydrate the skin and improve its elasticity. Pomegranate oil is suitable for all skin types; on dry skin it prevents cracks and irritation and on oily skin it prevents the appearance of blackheads and acne.
The benefits of pomegranates for your hair
Pomegranates improve the health of your hair by helping to:
- Stimulate hair growth, strengthen hair follicles, and prevent hair loss by improving blood circulation in the scalp thanks to the punicic acid in their seeds.
- Strengthen hair by increasing its density and thickness.
- Hydrate and nourish dry or dull hair, making it soft and shiny again.
- Balance the pH of the scalp, neutralising excessive oil production and thereby preventing dandruff.
- Relieve redness, inflammation and itchiness of the scalp, thereby fighting bacteria thanks to their anti-itching properties.
- Untangle the hair and get rid of frizz as they restore and hydrate the hair follicles by acting as an extremely powerful conditioner.
- Protect the hair from heat, making them useful before using a straightener, hair dryer, styler, etc.
Cholesterol and other risk factors
As we have discussed in previous articles, high cholesterol can cause serious health problems. But how can you tell if you have high cholesterol? Does it cause any symptoms? What are the risks? Today we will shed some light on these common questions.
What symptoms does cholesterol cause?
This is one of the most frequently asked questions, but high cholesterol usually has no symptoms. There are isolated cases in which patients suffer from xanthelasmas, i.e. yellowish bumps around the eyelids or a greyish opaque ring around the edge of the cornea.
Therefore, to find out if you have high cholesterol (hypercholesterolaemia), you need to have a blood test to measure your total cholesterol, HDL, LDL and triglyceride levels, which should be no higher than 200 mg/dL. So, one by one, the optimal levels are:
- “Bad” or LDL cholesterol: below 150 mg per decilitre of blood.
- “Good” or HDL cholesterol: above 70 mg/dL.
- Triglycerides below 150 mg/dL.
When the blood test shows that your cholesterol levels are high you are at risk of suffering from:
- Cardiovascular and cerebrovascular problems. There is a risk of acute myocardial infarction due to clogged arteries. If this blockage occurs at heart level, angina pectoris or acute myocardial infarction will occur. If this blockage occurs at brain level, a stroke or cerebrovascular accident will occur.
- Decreased blood circulation in the arteries (ischaemia) or blocked arteries in the lower extremities.
It is therefore important to be aware of the factors that affect and increase the likelihood of high cholesterol.
Cholesterol and other risk factors
As a general rule, the different factors that affect the likelihood of suffering from hypercholesterolaemia are as follows:
- Genetics, age and sex. These are factors that cannot be changed.
- Environmental factors. Diet and physical activity, which can be changed, as can whether you smoke.
But there are also other risk factors such as:
- Diabetes. Type I and type II diabetes can raise cholesterol levels. Therefore, in diabetics, the recommended cholesterol levels are below the desired levels for the general population.
- Obesity. People with obesity often have hypertriglyceridaemia, low “good” cholesterol levels and high blood pressure. They should therefore lose weight to lower their triglyceride, insulin and uric acid levels, and to reduce their blood pressure.
- A sedentary lifestyle. This habit is often linked to type II diabetes and obesity, so it further increases the risk of cardiovascular disease. To avoid this and prevent hypercholesterolaemia, physical exercise is necessary, as it also improves lung capacity, boosts the cardiovascular system and lowers cholesterol levels and blood pressure.
- Pregnancy. During this phase, the woman's blood lipid levels are elevated. Therefore, cholesterol levels should be monitored and extreme care should be taken in patients with a history of hyperlipidaemia.
- Menopause. This is also a risk factor as falling oestrogen levels lower HDL (“good” cholesterol) and raise total cholesterol and LDL (“bad” cholesterol). Oestrogen hormone therapy is therefore recommended to help decrease the usual symptoms of menopause, prevent osteoporosis, raise “good” cholesterol slightly and reduce “bad” and total cholesterol.
- Smoking and alcohol. Drinking too much alcohol and smoking cause hypertriglyceridaemia, so it is advisable to avoid them or reduce their use.