We offer a number of health advice, relating to both nutrition and different habits and lifestyles, with a view to reach a higher being and quality of life.

1. Make sure your diet is mostly mixed.

2. That is rich in fruits, vegetables, grains and legumes.

3. Rich in milk and milk products, preferably semi-skimmed or skimmed.

4. Fats do not exceed 30-35% of total calories.

• Use whenever possible virgin olive oil, both crude and in the kitchen.
• Sure to include omega 3.
• That saturated fat never exceeded 10% of total fats.

5. Make a moderate intake of protein.

6. Increase consumption of fish.

7. Make sure you drink between 1.5 and 2 liters of water daily.

8. Consumption of alcohol and salt.

9. Avoid snuff.

10. Do not forget to do some physical activity daily.

A person may have constipation at times when habits are disrupted normal life: travel, change of diet, taking medication, stress, emotional trauma.

Constipation may be more lasting or chronic, may be due to poor diet with low amounts of fiber, little fluid intake, sedentary lifestyle, misuse of laxatives, or custom of not responding to the urge to defecate when the need arises, also due to pregnancy or aging. Some cases constipation can be due to an illness, and must be diagnosed.

General Care:

- Limit foods diet containing no fiber or hardening of feces, sweets, cheeses, rice, etc …

- Take every day vegetables (preferably raw), fruits, vegetables and wholemeal bread. This diet is rich in fiber and helps retain water, thus more liquid stools.

- Drink plenty of fluids, at least two liters.

- Eat slowly and chew food. Try to eat at regular times.

- Educate the gut, not suppress the need to evacuate ever. Getting used to go to the toilet to a regular schedule, trying to go with time and never rushed. Avoid excessive stress in the evacuation, bowel it is responsible for this work.

- Make exercising moderately every day, particularly in the abdominal muscles involved (walking, cycling, etc …)

- Avoid irritating laxative use, continued use can cause intestinal and habit forming.

Six onions, two green peppers, two large cans of tomato, a bunch of celery, a head of cabbage, salt and pepper. These are the ingredients needed to make a soup to burn fat, and anyone wanting to lose weight should eat at least a week in a row. The ingredients should be boiled in a pan of pints of water and, once they are cooked well, you must pass them through the blender to get the soup to the desired thickness. You can take hot or cold anytime of day or night.

These tips come from the nutrition department of the U.S. Memorial Hospital, medical center where he began to apply to patients with heart problems that were on the kilos and needed to lose weight before undergoing any surgical intervention.

Associate the idea of healthy diet that helps keep us young and healthy, a long list of grilled fish boring and bland steamed vegetables, all washed down with huge water bottles. Healthy diets do not include, of course, the roast pig, sausages and sweets, and abundant alcohol before finishing the meal with coffee, drink and cigar. Neither one nor the other, health through a varied and appetizing possible.

After a certain age, diet is key to staying young and fit. To achieve a balanced diet does not require great sacrifices. Just a little common sense and a slight change of habits.

For example, why not start our lunch with a burst of color? Why not make our plate, as if it were an impressionist painting, a work of art?.

Have you noticed the colorful variety of vegetables? We can form a green background with broccoli or Brussels sprouts, rich in vitamins A and D. The cream of potato or cauliflower-two of the most complete foods there, blends well with the orange of carrots, rich in carotenoids, compounds that the liver turns into vitamin A. For a more vivid color how about some beets? that lower blood pressure and fight anemia. Why not add some peas and some grains of corn, highly nutritious?

In the end, a touch of gold, nothing less than a good splash of olive oil, which has a list of healing properties too long to enumerate. And very little or no salt.

Salad-with a surprising variety from month to month, “the always delicious vegetables, pasta and rice-preferably alone or with seafood, meat-ever, white meats and fish with little fat or blue, cooked, grilled steamed or baked, dairy-especially good for combating osteoporosis-two or three pieces of fruit a day, a small piece of bread and perhaps a glass of wine are sufficient and varied food to keep in good shape.

2 .- Dry and atrophy of the urinary and genital mucosa: the reduction in the production of estrogen causes the walls of the vagina are weak, fragile, delicate and reduces their natural moisture. This can produce a feeling of itching or dryness, tension or affect sex. They are also frequent urinary incontinence, vaginal infections and urine, dysuria and frequency.

3 .- psychological disorders: These may occur in mood disorders, irritability, insomnia, anxiety, headaches. These symptoms are not due only to the decreased level of estrogen, but also on other factors specific to each individual woman and sociocultural. Women in this stage of life experiencing various losses that are related to the ideals of femininity, such as loss of the ability to be a mother, loss of the maternal role, separation from children in the house. These symptoms can also be experienced in a positive way: the fear of pregnancy disappears, the majority of children do domestic work that is smaller and has more time for other activities.

4 .- Osteoporosis: It consists in the decrease in bone mass. this decline in women is a more abrupt than in men. The most serious consequence of osteoporosis is the weakness of the bones, increasing the risk of fractures. Risk factors for severe osteoporosis are short, thin, consumption of toxic substances (caffeine, snuff, alcohol, etc..), Early menopause, nulliparity, sedentary lifestyle, family history and high frequency of hot flashes.

5 .- Cardiovascular Disorders: Loss of estrogen on the risk of ischemic heart disease, there is an average increase of blood pressure. In general, increasing the LDL (cholesterol aggressor or low density) and lowers HDL (protective cholesterol or high density). During the women’s fertile life is better protected than men, estrogen increases the fraction of the protective cholesterol (HDL). Menopause and the decline of estrogen causes the risk of coronary disease is greater.

Care to reduce the symptoms of menopause:

1 .- To reduce hot flushes and hot flashes : Not too warm, Lower heat, Use cotton clothes, Use the fan, Replace coffee, tea, cola beverages by natural juices, No smoking, Learn to relax, Exercise on a regular basis helps to reduce anxiety, Take plenty of fluids.

2 .- To reduce vaginal dryness : In sexual relations while devoting more time loving (necking) as this will increase vaginal lubrication naturally. Using specific lubricants that are sold in pharmacies, Vaseline or oil.

3 .- To control urinary incontinence : Exercises to strengthen pelvic muscles: When the bladder is empty, try to cut the flow of urine for a few seconds (the muscles are contracted) and then relax. Perform this exercise several times a day.

4 .- To prevent osteoporosis : Physical exercise moderately and regularly, where all the joints work and thus hinders the process of decalcification of bone. A diet rich in calcium, by increasing the intake of dairy products (especially for skimmed not gain weight), some Ca-rich fish such as sardines, anchovies, anchovy, tuna. Healthy diet low in fat and rich in fruits and vegetables. Sun to create enough vitamin D, which is required for proper calcium absorption. Avoid snuff, alcohol and stimulant beverages (coffee, tea and cola drinks) and that interfere with calcium metabolism.

5 .- Preventing psychological disorders : Keep a positive attitude in life. Teach a relaxation technique to reduce stress and anxiety. Using their own chores to relax. Have more time for the couple.
Teach him how to overcome the losses (fertility, loss of roles, leaving the house by the children, lost parents, relatives and friends, etc … The promotion of social relationships (friends, women’s groups, associations), to avoid isolation and loneliness.  Mental health referral if you look at some pathology such as anxiety, stress, etc …

6 .- To prevent the Gynecologic Cancer : Autoexploraciones perform breast.  Annual clinical examination, mammography every two years. Exfoliative cervicovaginal cytology.

7 .- cardiovascular disorders : Fat diet rich in olive oil helps regulate cholesterol. Healthy diet rich in fruits and vegetables. Control of blood pressure to rule out hypertension. Exercise. Hormone replacement therapy.