That is why, in this article, Lanier Pharma wants to lighten this task a little, offering you some tips so that you can enjoy this experience to the fullest, avoiding, as far as possible, stress and fatigue.

Take care of yourself so you can take care of your grandchildren

To be able to take care of your grandchildren this summer, and to do it in the best possible way, you should also think about your health and well-being. In order to take care of those little devils who never seem to run out of energy, you need to be in good physical and mental condition.

Some recommendations for taking care of yourself include:

Get enough rest: Try to get at least seven hours of sleep a day and take a nap if you need to.

• Hydrate properly: Drink at least two liters of water a day and avoid drinks with caffeine or sugar. If you go to the park, remember to protect yourself from the sun and heat with hats and sunscreen. Seek shade and don’t overexert yourself.

• Relax and enjoy yourself: Try to find time for yourself, to do what you enjoy, or to disconnect. Don’t feel guilty about asking for help or delegating a task if you need it. Remember that taking care of your grandchildren should be a pleasure and a way to help your children, never an obligation. Experts are already talking about the so-called ‘slave grandparents’ syndrome: referring to those grandparents for whom taking care of their grandchildren is a duty, a task that takes up a large part of their time.

• Eat well: Follow a balanced and varied diet, according to your state of health. Avoid alcohol, tobacco, and fatty or sugary foods.

• Take supplements to stay motivated: There are natural ingredients that can help you increase your physical and mental energy. Consult a specialist for advice. From our laboratory, we propose Altiusvit as a good alternative if you want to reduce muscular fatigue while improving your muscular endurance. It also stimulates your memory and improves your mood.

Altiusvit is an innovative combination of Citrulline malate, Glutamine, and red Panax ginseng that will give you the physical and mental energy you need.

Organize yourself and plan your activities in advance

One of the keys to taking care of your grandchildren this summer is to plan the activities you are going to do in advance. This way you can make the most of the time, adapt to their tastes and interests, and avoid boredom and arguments. Some ideas of activities you can do with them are:

Activities for all ages

Cultural visits to museums, libraries, guided tours around the city, etc.

You can also go to open-air leisure centers, taking advantage of the good weather, such as parks, swimming pools, aquaparks, children’s shows…

Other alternatives that will entertain them a lot and allow you to rest, are crafts, board games, puzzles, or home experiments.

You can also read stories, what children’s movies, listen to music or learn something new together.

Teach them to fend for themselves from an early age

Involving them in the simple and safe household or everyday tasks as a game usually works very well. Your grandchildren will look forward to »doing grown-up things’ as long as you guide them through the tasks with good humor and a touch of feigned seriousness.

Keep in mind that the activities should be simple and of short duration so that the child does not get tired or feel obliged to do them.

Cooking is usually an activity that they love. Try to choose simple, healthy, yet appealing and visually attractive recipes. Children eat with their eyes. Look for recipes for colorful salads, different snacks, or healthy desserts.

Try to choose simple recipes that do not generate a lot of chaos and mess in the kitchen

Summer is the perfect time for outdoor sports

If you are in good physical shape, you may want to play a sport or do some kind of physical exercise with your grandchildren. You can also suggest that they do something they enjoy while you watch them.

July and August are two months that, for the older members of the household, can be hectic, with many plans and responsibilities that give no respite (children don’t take no for an answer and, anyway, we don’t usually want to deprive them of their fun times).

This extra activity that involves going to the park often, preparing more meals, and spending a lot of time playing, can end up exhausting grandparents. Recovering that energy and enjoying a body that is at 100% at all times is not easy, but we hope that these tips, along with our nutraceutical Altiusvit, will help. This summer we say goodbye to fatigue!

La entrada Are you babysitting your grandchildren this summer? Tips for grandparents to handle it all se publicó primero en Lanierpharma.

From the age of 30 we start losing muscle mass

As we age, there is a slow but progressive degeneration and atrophy of skeletal muscles. This is extremely important, as it is responsible for voluntary movements of the body and for supporting the skeleton.

The disease sarcopenia usually begins around the age of 30 and accelerates over the age of 60. It is estimated that between 5% and 13% of people over 60 have sarcopenia, and that this percentage rises to 50% in people over 80. The muscle loss involved is more severe in men than in women.

How can we know if we are suffering from muscle loss?

There is no single criteria for diagnosing sarcopenia, but different methods are used to assess muscle mass, strength and performance, with very simple and easy to perform tests that will facilitate diagnosis.

Body composition can be assessed by a specialist using non-invasive and low-cost methods, with the use of measuring instruments such as plicometer or impedance meter. It can also be detected by calculating the relative muscle mass index or sarcopenia index (SMI).

Here is a simple formula to calculate your body mass index or BMI:

• Measure your height and multiply that result by itself, in meters.
• Weigh yourself with a reliable scale and write down the result, in kilos.
• Now divide your weight by the result your previously obtained for your height.

Sarcopenia would be suspected if the result is less than 18,5 for women or less than 20 for men.

And, of course, do not forget that this data is only a guide and that you should consult a specialist who can calculate your muscle mass accurately and give you guidance on the results.

Exercise and a balanced diet, the keys to healthy ageing

Ageing is an inevitable biological process, but there are other causes that promote sarcopenia that it is up to each individual to reverse. There are two fundamental ones that drastically accelerate muscle loss: physical inactivity and an unbalanced diet.

Give sport the importance it deserves

A sedentary lifestyle leads to a progressive loss of muscle mass and strength, as the muscle adapts to the lack of stimulation and atrophies. In addition, the gain in body fat makes it difficult for the muscles to function. Avoiding this is easy, you just have to do the right exercise.

Ideally, you should combine aerobic exercise (brisk walking, cycling or pool exercise) with anaerobic exercise to build strength and muscle. The latter consist of heavy lifting and resistance exercises. And remember: your exercise routine should be supervised by a professional to avoid injury.

Combine it with a healthy diet

Muscle builds from what you eat on a daily basis. An inadequate diet, poor in protein and calories, can lead to a deficiency of amino acids, essential for muscle synthesis. There may also be a deficiency of vitamins and minerals (such as vitamin D or calcium) that influence bone and muscle health.

Keep in mind that for healthy muscles you need to incorporate protein into your daily intake. Make sure they are of high quality, both animal (eggs, lean meats and fish) and vegetable (soya, pulses, etc.). If you diet is not very balanced or if you find it difficult to adapt to the new nutritional requirements, consult a food expert to improve it.

Other factors that accelerate muscle loss are smoking, alcohol, stress and depression. Some chronic diseases also increase sarcopenia, such as diabetes, cancer or kidney failure.

Lanier Pharma wants to help you improve your quality of life. That is why we have formulated Altiusvit, a nutraceutical that reduces fatigue and promotes muscle recovery. Combine it with a healthy diet and moderate exercise and enjoy healthy ageing.

La entrada Age healthily and reduce the symptoms of sarcopenia! se publicó primero en Lanierpharma.

What is Altiusvit Forte?

It is a nutraceutical supplement specially designed for people who practice sport on a regular basis and want to optimize their results. Altiusvit Forte contains a unique combination of ingredients that work synergistically to support muscle recovery, protein synthesis, energy production and fatigue reduction.

We know that sportsmen and women, athletes and coaches are constantly looking to improve physical performance and recovery after intense physical activity. In this regard, proper nutrition and supplementation are key to achieving these goals. That is why we are launching an innovative product from our specialist nutraceutical laboratory: Altiusvit Forte, with a unique formula that has been specially designed for sports enthusiasts looking to improve their performance.

Presented in the form of drinkable sticks with a pleasant forest fruit flavor, it is a nutritional supplement that is very easy and practical to consume.

Ingredients of Altiusvit Forte

Each stick contains the following ingredients:

Citrulline malate

A non-essential amino acid involved in the urea cycle, helping to eliminate ammonia and lactic acid generated during exercise. It also stimulates the production of nitric oxide, a vasodilator which improves blood flow and the transport of oxygen and nutrients to the muscles. Citrulline malate also increases levels of ATP, the cellular fuel that provides energy for muscle contractions.

HMB (β-hydroxy-β-methyl butyrate)

A metabolite of the amino acid leucine, one of the most important for protein synthesis. HMB has an anti-catabolic effect, i.e. it prevents muscle degradation caused by oxidative stress and intense exercise. As a result, it promotes the preservation and increase of muscle mass, as well as strength and endurance.

BCAAs (2:1:1)

There are branched-chain amino acids (leucine, isoleucine and valine), which are part of muscle proteins. BCAA’s are essential, which means that the body cannot synthesize them, and they must be obtained through food included in the diet or supplementation. They have multiple benefits for athletes, such as stimulating protein synthesis, reducing muscle catabolism, improving post-exercise recovery, delaying the onset of fatigue and regulating blood glucose levels.

Taurine

Taurine is a non-essential amino acid found in high concentrations in skeletal muscle. Taurine has several functions related to sports performance, such as improving muscle contraction, increasing cell volume, regulations water and electrolyte balance, enhancing antioxidant function and modulating the central nervous system.

Benefits of taking Altiusvit Forte

Recovery is a key factor in improving sports performance and preventing injuries. After intense physical activity, the body needs time to recover and adapt to the stress it has been subjected to.

To ensure proper recovery, it is necessary to restore energy reserves and support the body’s functional balance, which this product helps to do.

The benefits you can get from taking Altiusvit Forte are:

• Improve your muscle recovery after exercise
• Increasing your muscle mass and strength
• Reducing muscle damage and post-exercise soreness
• Increase your energy and endurance
• Delay the onset of fatigue
• Improve your blood circulation and muscular oxygenation
• Prevent injury and improve your joint health
• Boost your immune system and overall health

You should also know that it is a product that has no doping implications whatsoever, as its components are permitted substances, as they are amino acids. You can buy it at Pharmacius online pharmacy or at your trusted pharmacy. At Lanier Pharma we continue to innovate for your wellbeing and health. Discover our new product!

La entrada Altiusvit Forte: the nutraceutical that optimizes sports recovery se publicó primero en Lanierpharma.

Sports nutrition supplements are products that contain nutrients or substances that can improve the performance, recovery, or health of athletes. Knowing them and using them properly will make a big difference to both your athletic performance and your overall health.

Take good care of your muscles

In order to exercise healthily and consistently, you need to take care of your muscles properly. It is essential to observe a correct warm-up, sports practice, training, and rest routine.

You should not forget to take care of the nutritional and physiological needs that your body will demand, especially your muscles, due to exercise. If you exercise regularly, especially if it is intense, your body will generate specific demands that you can meet for the most part with healthy and adapted nutrition. However, in certain circumstances, you will need supplementation which, if provided correctly, will increase both your physical performance and your health. To do this, you should always consult a specialist for advice not only on which supplements to choose, but also how, when and in what doses to take them.

Get to know BCAAs

BCCAs are one of the most recommended supplements. They are branched-chain amino acids made up of leucine, isoleucine and valine. They make up approximately one third of skeletal muscle protein and are therefore necessary to maintain and build skeletal muscle.

• They are essential for energy metabolism during exercise
• They improve athletic performance in both aerobic and anaerobic activities
• They reduce muscle soreness after training

Always keep in mind that they must be combined in the right ratio and amount to achieve their benefits. The right ratio is 2:1:1 for leucine, isoleucine and valine respectively.

If you play a demanding sport, you need to increase muscle strength and energy

There are a few elements that will help you do this:

Citrulline, specifically citrulline malate, has been shown to be highly effective in reducing physical fatigue and accelerating muscle recovery. This substance promotes the production of nitric oxide, a molecule which plays a key role in muscle physiology.

It increases the muscle’s use of glucose, simulates contraction, and promotes circulation and oxygenation. It will help you eliminate ammonia, a waste substance that increases significantly during exercise, leading to muscle fatigue, and is almost essential if you do high-intensity sports!

Taurine is also another very interesting amino acid if you are an athlete. In principle, it is not essential, but it is rapidly depleted under heavy physical stress. It is therefore necessary to increase your intake if you do sport regularly.

This substance is involved in several processes that benefit the muscles, such as increased energy utilization. It also has important anti-inflammatory and antioxidant actions. Adequate levels of taurine in your body will also reduce annoying muscle cramps.

Carnitine is well known as an adjuvant in sport, especially when you want to reduce body fat, as it promotes fat burning by demanding energy while exercising. It should be taken half an hour before training for better results.

HMB is the ideal supplement for strong muscles. It increases muscle protein synthesis and prevents muscle protein breakdown. As a result, you will gain muscle mass and power. It is also highly recommended if you enjoy power sports, as it reduces muscle damage and increases aerobic endurance. Although it is present in foods such as avocado or broccoli, to notice results you need about 500 mg. per intake.

Al Lanier Pharma we offer you Altiusvit Forte, with citrulline malate, HMB, BCAA’s and taurine. This supplement improves sport performance, reduces fatigue, and promotes muscle recovery, even in very demanding sports and physical activities. Those who have tried its powerful formula already use it regularly in their diet – find out more!

La entrada Supportive supplements in sports nutrition se publicó primero en Lanierpharma.

Even so, it can substantially affect the quality of life and the physical and mental state of those who suffer from it. It should not be confused with chronic asthenia, which lasts at least six months, with a much more severe and limiting feeling of tiredness. At Lanier Pharma we would like to talk about it so that you can find a solution as soon as possible.

What causes spring asthenia?

There is no single, clear cause that explains the onset of spring asthenia, but it is considered to be the result of a combination of several factors, with almost all of them related to the climatic changes associated with the change from one season to another. The most common causes are:

• Jet lag. The one-hour advance in the clock alters the circadian rhythm, which is the biological cycle that regulates sleep and wakefulness. This can lead to an imbalance in sleep and a reduced secretion of melatonin, the hormone that promotes a good night’s rest.
• Increased daylight hours: Increased exposure to sunlight stimulates the production of serotonin, a neurotransmiter that influences mood and well-being. However, sunlight inhibits the release of melatonin, the hormone that promotes sleep. There may also be a decrease in levels of dopamine, another neuotransmiter related to motivation and pleasure.
• Sudden changes in weather. The constant changes in temperature, atmospheric pressure and humidity that are typical of spring make our bodies try to keep us healthy and stable. This not only stresses our immune system, but also causes us to spend extra energy.
• The onset of allergies alters our immune system, makes it difficult to rest and contributes to increased feelings of fatigue.
• Change of habits. The arrival of spring often changes our daily activities, such as going out more, doing more physical exercise or changing our diet. These changes can put additional strain on our bodies, which must adapt to the new environmental and physiological conditions.

How to prevent and treat spring asthenia

Spring asthenia usually lasts between two and four weeks, until our body adapts to the new seasonal cycle. However, there are some measures that can be taken to prevent its onset or minimise symptoms.

Encourage restful sleep

Keep a regular sleep schedule, try to go to bed and get up at the same time every day, avoid long or late naps, put screens away and turn off artificial lights at least one hour before bedtime. Create a dark, quiet and cool environment in the bedroom. These simple measures will substantially improve the quality of your sleep.

Hydrate adequately

Unless you have kidney problems or dropsy, it is advisable to drink two to three liters of water a day. Even more if you are physically active or sweat a lot. You can drink herbal teas or flavoured waters to help replenish fluids and minerals.

Eat a balanced diet

It is essential that you eat a healthy and varied diet, including fruit, fresh vegetables, whole grains, pulses, nuts, oily fish and lean meats. Avoid processed, fried, sugary foods, caffeinated or alcoholic drinks, as they can disturb sleep and cause nervourness.

Get moderate exercise

At least 30 minutes of physical activity a day, preferably outdoors (to catch vitamin D) and on a regular schedule. Exercise helps release endorphins, which are substances that improve your mood, reduce stress and promote sleep.

Help yourself with supplements

Look for those that give you energy in a natural way, such as royal jelly or ginseng.

At Lanier Pharma we have developed Altiusvit, an innovative formulation that helps to reduce muscular and mental fatigue. It includes Citrulline malate, L-Glutamine and red Pannax Ginseng, a powerful synergy that will reactivate your body. Try it and put an end to this unwanted asthenia!

La entrada Spring asthenia: what is it and how to deal with it? se publicó primero en Lanierpharma.