At the crossroads of civilizations for millennia, Southern Italy is littered with the detritus of diverse and gilded ages, from Greek & Roman to Saracen, Norman and Spanish. Every carved stone and every fresco palace tells a story, from fiery Carthaginian invasions and power-hungry kings, to the humble hopes of Roman slaves and gladiators. Thank You for being part of this initiative and we hope You are enjoying it!

We hope that you enjoyed your stay in Slovenia and attending our symposium. Thank you for being part of this initiative and we hope that you enjoyed!

Nutraveris Pharma (2018) in its inaugural event: Prevention in Primary care, held in Bucharest from 1 to 5 August 2018.

Vitamin D
Bones can not absorb calcium without the presence of vitamin D. Research conducted with the participation of more than 16,000 women shows that those women who consumed 500 IU (12.5μg) of vitamin D a day reduced the risk of broken hips by 40%.

Sources of vitamin D:
100g salmon = 360 IU (9μg)
50g sardines = 250 IU (6.2μg)
115g shrimp = 172 IU (4.3μg)

Vitamin K
Vitamin K is not very popular vitamin, but it is good for bones because it helps the proteins that help in forming the bones to function properly. People who take 250μg vitamin K per day, are at less risk of broken bones than people who consume 55μg. It is best to consume from 90 to 120μg vitamin K daily.

Sources of vitamin K:
1 cup broccoli = 547μg
1 cup spinach = 120μg

Potassium
Potassium neutralize the acids that absorb calcium from the body. Therefore, do not leave out this mineral. The recommended daily requirements of potassium for adults is 4700mg. Try to enter it through the diet.

Sources of potassium:
1 banana = 422g
1 avocado (85g) = 540mg
Dried figs (76g) = 542mg

Nuts and seeds
Almonds, flax seeds, peanuts, sesame and sunflower seeds reduce the bad (LDL) cholesterol. Walnuts reduce triglycerides. Eat half a handful per day of these nuts and seeds for snack.

Fatty fish
Omega-3 fatty acids that are present in fatty fishes reduce bad cholesterol and triglycerides. Eat fish twice a week. It is best to consume salmon, tuna, sardines or herring.

Apples
Research shows that eating apples or drinking apple juice reduces bad cholesterol in the body. Apples are ideal snacks.
Don’t  peel the apple. It has many antioxidants and fiber, which the body needs.

Oat bran
The fibers found in oat bran connect with acids in thin intestines and prevent the re-absorption of cholesterol.
For great breakfast, mix ½ cup oat bran with 1 cup milk.

White wine
Phytochemicals that are present in white wine, increase the level of good cholesterol in the body, and the antioxidants protect the coronary arteries from damage caused by free radicals.
Drink one to two glasses of wine a day, but no more. Grapes are a good source of polyphenols.

Beans
Beans diminish the bad cholesterol (LDL) and reduce the risk of cardiac and arterial diseases.
Soy is known as a cleaner for the arteries. Include beans in your daily menu.

Here are the basic rules to maintain impeccable hygiene down there:

1. Ordinary soaps and shower gels are not suitable for washing the vagina

Most soaps and shower gels are designed to maintain the natural pH value of the skin, which is 5.5. However, the normal pH value of a healthy vagina ranges from 3.8 to 4.5. Using ordinary soap can disrupt the natural vaginal flora, thereby enabling the fast development and multiplication of harmful bacteria. As a result, some unpleasant problems may appear like irritation, itching, pain, odor, abnormal discharge or infection. So, be careful when buying cosmetic intimate hygiene products. Many gynecologists advise using only hot water, but if you decide that it is not enough, use only intimate washes that are designed for intimate care.

2. Wash only the exterior of your intimate zone

The vagina has the ability to ‘clean’ itself, so it isn’t necessary to wash it  inside. Actually, washing the vagina on the inside can be harmful. You should wash your intimate zone only on the outside – that means that you should wash only your vulva, the vaginal lips and the area around the clitoris.

3. Wash your intimate parts at least once a day

You should wash your intimate parts at least once a day with hot water. It is recommended to wash your vagina after every emptying of the bowel (defecation) to prevent transmission of bacteria to the vagina. When you have your period, make sure you wash it twice a day with just hot water.

4. Don’t use sponges or gloves

Sponges and gloves can cause minor injuries to the soft and delicate skin of the vagina. When you wash your intimate parts, it is enough just to use your hand.

5. Don’t point the running water directly to the vagina

When you’re washing the intimate zone, don’t let the water to run directly toward the vagina. Let the water run down from the top of the intimate zone to prevent entry of bacteria inside.

6. Always use a soft drying towel

The towel that you’ll use after washing should be soft and completely dry. You should change your drying towels every 2 to 3 days and should be intended only for you – don’t let anyone else to use it.

7. Wipe from front to back

After visiting the toilet, wipe with the toilet paper from front to back, i.e. from the vagina towards the anus. This way you won’t be spreading harmful bacteria from the anus to the vagina, which can lead to bladder infections and even some really serious problems.

8. Wear cotton underwear

Cotton clothing and underwear enables the skin to breathe. Unlike cotton, synthetic materials prevent the circulation of air, increase the humidity in the intimate zone and thus create an ideal environment for the growth of harmful bacteria. Wear comfortable cotton underwear everyday, and save the lace panties only for special occasions. Also, avoid wearing tight jeans and pants.

9. Wash your intimate parts before and after sexual intercourse

Make sure that you wash your intimate area before and after making love. This is important, because it stops the multiplication and spreading of harmful bacteria. Moreover, it is very important that your partner maintains a good intimate hygiene too.

10. Sex during menstruation carries an increased risk for infections

Avoid being intimate with your partner when you have your period. This is especially important if you are prone to infections. The best thing to do is to wait until your menstrual bleeding passes.

11. During your period change the hygienic pads every 2 to 4 hours

You shouldn’t let yourself to stay with the same feminine pad for more than 4 hours. In such a case, not only you wouldn’t feel fresh and clean, but you will also allow the harmful bacteria to multiply. So make sure that you change your feminine pads every two to four hours.

12. Use tampons less often and change them on every 2-3 hours

You should never sleep with a tampon. The tampons should be changed regularly because they may cause infections or toxic shock syndrome, which is considered a potentially fatal disease. Do not use tampons if you have an infection because it can make things worse.

Important! If you think that you suffer from iron deficiency, consult your doctor immediately.

Iron is part of every cell in your body and has a major role in creating a strong immune system. Your body is not able to produce iron by itself, but it absorbs it through the small intestine. Iron is the basic and most important component of hemoglobin, which distributes oxygen in your body.

Iron deficiency in children causes slow growth and behavior problems. Pregnant women who have iron deficiency have a risk of premature birth and low weight of the newborn.

Symptoms of iron deficiency

Iron deficiency happens more frequently in women than in men. In 30 days, women can lose much more iron than men can.

The most common symptoms of iron deficiency are:

• Weakness and fatigue
• Dizziness or fainting
• Headaches
• Hair loss
• Problems with concentration
• Weak and brittle nails

Whether a person is suffering from iron deficiency can be determined with proper blood analysis. Consult your doctor if you experience some of the symptoms above.

Iron deficiency – Risk groups

Each person can be put in a situation where he/she can suffer from iron deficiency, but some some people are more prone to iron deficiency than others.

Women. With the loss of blood during menstruation and pregnancy, women can lose more iron than any other group of people.

Vegetarians. Iron that’s found in animal products like red meat, liver and eggs is easily absorbed by the body than iron that’s found in vegetables and legumes. That’s why vegetarians and vegans are more prone to iron deficiency than people who eat meat and animal products.

People with digestive system problems. People who fall into this group usually have slower iron absorption and therefore they usually take extra iron with dietary supplements.

Recommended daily iron intake

What is the recommended daily iron intake? The answer to that question depends on the individual needs, because all people are different. People usually need iron when they’re growing up, like children and teens. Also, pregnant women and women with a heavy flow (menstruation) need more iron. Consult your doctor before taking iron supplements. He/she will tell you what iron supplement dosage is prefect for you

The recommended daily iron intake is:

• Children (1-10 years) – 7 to 10 mg
• Women (19 years and up) – 18 mg
• Men (19 years and up) – 8 mg
• Pregnant women – 27 mg
• Women who are breastfeeding – 9 to 10 mg

Iron and your health – Extra tips

If you have a daily and balanced diet, you probably won’t need any additional iron supplement. If you want to include foods that are rich in iron in your diet, here are some: red meat, liver, many types of fish, nuts, legumes and egg yolks. Fruits and vegetables that are also rich in iron are spinach, lentils, strawberries, kiwi etc.

When you eat foods rich in iron, avoid consuming tea, coffee, milk and soy, because they may prevent the absorption of iron.

Calcium also prevents iron absorption. Therefore, if you also need to take calcium as a supplement, consult your doctor about what iron and calcium supplement is best for you.

If you consume iron only from plants, try to also eat something that contains a lot of vitamin C.

Arthritis are a group of diseases in which there is a primary inflammation of one or more joints. The reason can be disrupted function of the immune system and the triggering cause for the illness can be a common cold, injury or stress.

Important! If you feel any kind of pain or discomfort in your joints, consult your doctor immediately!

Arthritis can occur at any age, but the most difficult and dangerous type of arthritis is the rheumatic arthritis (affects people in their most active age, between 30 and 50 years).

Women suffer 3 times more often than men because their hormones can enhance inflammation. If arthritis is not treated, it can lead to disability.

Osteoarthritis is also a group of diseases, but they begin with a change in the tissues of the joint, often in the elderly or after a trauma. They are related with restricting the movements of the patient and also causing pain and inflammation.

For the treatment of joint pain the most commonly used are the nonsteroidal anti-inflammatory drugs. Also, arthritis can be treated with the so-called ‘basic drugs’ that normalize the activity of the immune response. There are drugs that are introduced into the patient as an injection as well as others that are plant-based – most often they contain extracts from soy and avocado.

Today in the treatment of arthritis there is a new approach, the so called biological products (they should not be confused with dietary supplements!) which are advanced and quite expensive. They affect the molecules that are involved in the inflammation.

Tips to joint pain relief

1. Follow your doctor’s recommendations strictly taking the prescribed medications.

2. Avoid contacts with sick people /of infectious diseases/ because they can cause inflammation of the joints.

3. Avoid the cold – joints must always be ‘on warm’. Use gloves and warm socks.

4. Too much warming procedures may cause exacerbation of pain.

5. A lot of physical exercises is dangerous for the joints. If you need to load your body, consult your doctor before.

6. Eat regular and balanced food. You should include in your diet: tomatoes, eggplants, peppers and more vegetables in general. Reduce the use of butter and margarine. Omega-6 fatty acids can increase the inflammation in the joints, while carrot juice, celery and cabbage can reduce the joint pain.

7. Take more vitamins, especially vitamin C.