Dr. Andrew Belaveshkin

Inhale the best, exhale the rest!   Changes in breathing accompany our emotions. During stress, the amygdala controls breathing – we "stop breathing" in a fearful situation or, conversely, start breathing too rapidly, leading to hyperventilation. Both accelerated and delayed breathing are harmful to well-being and health. When we mentally focus on something during work, we may involuntarily "freeze," tensing our muscles and holding our breath as if preparing to jump and fearing to startle our target. This phenomenon is sometimes referred to as screen apnea (email or screen apnea).   Hyperventilation is initially an adaptive evolutionary stress mechanism. When CO2 decreases, the intracellular calcium level rises. This process activates the contractile properties of all muscle tissues, increases muscle tension, and heightens the sensitivity of receptors to the action of adrenaline. Hyperventilation leads to increased contractile activity of skeletal and smooth muscles...

  The most common fish in our diet is mackerel (whole and deep frozen). The reasons for this are from the fact that it is a Norwegian wild-caught fish delivered in good condition to a relatively small number of bones (children eat it with them while herring, for comparison, has a lot of small bones).      Usually I eat a medium mackerel at a time (350 grams), this is equal to a portion of boiled mackerel of 250 grams. What does this mean in numbers? So, one mackerel is 550 kcal, of which there are 50 grams of high-quality protein, and 36 grams of excellent fat.    It is also 129 micrograms of selenium (more than 200% of the daily requirement), 135 micrograms of iodine (almost complete daily requirement). If to talk about omega-3 fatty acids, one fish contain 3.6 grams of omega-3 fatty acids. As you can see, there is no need to take additional supplements if even you consume only 2-3 portions of fish per week.   Fish protein is distinctly different from...

Trust is one of the most outstanding achievements of civilization and a resource for its development, the possibility of the existence and progress of the economy, science, and society. Trust allows transcending the boundaries of family clans and nepotism, establishing relationships with people. Trust is not just a belief in the honesty and goodwill of others but also a willingness to adhere to specific rules, aligning words and actions. Trust creates reciprocity and mutual expectations, the reinforcement of which strengthens trust, reduces uncertainty, and allows for long-term planning. Trust takes various forms, primarily interpersonal trust and basic trust worldwide. The higher the radius of trust – the circle of people you trust – the healthier and more prosperous society becomes.    Trust is a significant factor in health. A high level of trust is associated with better health and longer life expectancy. Observations on mortality have shown that people with high levels o...

  List of possible side effects of GLP-1 receptor agonists. Conventionally, side effects can be divided into short-term and long-term (associated with stimulation of the growth of various cells and a potential increase in the risk of cancer, the full development of which may take 10-25 years). It is important that these drugs not only affect satiety but also increase (insulin release) and block (ghrelin release), which have a wide range of effects.   1. Distortion of taste. A change to your sense of taste. The taste changes and the taste is distorted, what was salty or sweet is now bitter, and aversion to favorite food tastes, the appearance of a sulfurous, rotten, or metallic taste of food. There's no research yet on exactly what might be going on but some say their taste buds have changed. 2. Rapid return of weight and disappearance of metabolic benefits after withdrawal. The data shows that the majority of patients will regain the weight they lose when they discon...

Morning is more insulin-sensitive than evening. A global trend in lifestyle changes is the shift and disruption of circadian rhythms, leading to a shift in the eating window and many other activities to late evening. Many beneficially use narrowing the eating window (the "time-restricted feeding" system, TRF), but use it as an excuse to skip breakfast and eat more at dinner.        However, it's essential to remember that our internal clocks and metabolism are closely linked, so detaching the eating window from daylight hours could be more beneficial. Whether we like it or not, our internal clocks prefer eating in the morning and during the day. That's why eTRF (Early Time-Restricted Feeding) shows excellent results.   As the saying goes, a banana in the morning and a banana in the evening are two different bananas: breakfast is gold, lunch is silver, and dinner is copper. Have breakfast like a king, share lunch with a friend, and give dinner to the enemy. Many ...