Inicio IVB Blog
Back

Blog IVB

Latest entries

HMB: qué es, para qué sirve y cuándo puede ayudar a conservar la masa muscular

HMB: qué es, para qué sirve y cuándo puede ayudar a conservar la masa muscular

Qué es el HMB, para qué sirve y qué dice la ciencia sobre masa muscular, pérdida de peso, entrenamiento, dosis y cómo tomarlo. Cuando hablamos de conservar la masa muscular, dos factores son fundamentales: el entrenamiento de fuerza y una alimentación adecuada. Ambos proporcionan al músculo los estímulos y nutrientes necesarios para mantener su estructura y su función. Sin embargo, no siempre es posible mantener estos pilares de la misma manera. Una lesión, un periodo de recuperación, una reducción de la actividad física o un proceso de pérdida de peso pueden dificultar el mantenimiento de la masa muscular. En estas situaciones se han estudiado diferentes estrategias nutricionales que pueden ayudar a limitar su pérdida. Entre ellas se encuentra el HMB o beta-hidroxi-beta-metilbutirato, un metabolito de la leucina que participa en el metabolismo de las proteínas musculares. Pero ¿qué sabemos realmente sobre el HMB? ¿Puede ayudar a conservar la masa muscular? ¿Tiene sentido cuando ya existe un entrenamiento de fuerza? Para responder a estas preguntas es necesario ir más allá de su mecanismo de acción y analizar qué muestran los estudios realizados en personas. Perder músculo no es solo una cuestión de edad La masa muscular está en constante renovación. De forma continua se sintetizan nuevas proteínas musculares mientras otras se degradan y son reemplazadas. Cuando este equilibrio se mantiene, la masa muscular puede conservarse. Sin embargo, cuando la degradación supera de forma sostenida a la síntesis, puede producirse una pérdida progresiva de músculo. El envejecimiento es uno de los factores que pueden favorecer este proceso, pero no es el único. La reducción de la actividad física, los periodos de inmovilización o una menor ingesta de alimentos durante determinadas etapas de enfermedad o recuperación también pueden contribuir a la pérdida muscular. Algo similar puede ocurrir durante un proceso de pérdida de peso. Cuando reducimos la energía de la dieta, buscamos principalmente disminuir la masa grasa, pero parte del peso perdido también puede proceder de la masa libre de grasa si no se presta atención al entrenamiento, la actividad física y la alimentación. Por eso, cuando hablamos de pérdida de peso, no solo importa cuánto peso se pierde, sino qué parte corresponde a grasa y qué parte a masa muscular.   ¿Qué es el HMB y qué relación tiene con la leucina? El HMB es un metabolito de la leucina, uno de los aminoácidos esenciales que forman parte de las proteínas. Nuestro organismo produce HMB de forma natural durante el metabolismo de la leucina, aunque solo una pequeña parte de esta termina convirtiéndose en HMB. En suplementación, el HMB puede encontrarse en diferentes formas. Una de las más utilizadas en investigación es el Ca-HMB o beta-hidroxi-beta-metilbutirato de calcio, que corresponde a la sal cálcica del HMB. Esta diferencia es importante porque algunos estudios expresan la dosis en cantidad de Ca-HMB y otros en cantidad de HMB. Por tanto, ambas cifras no deben considerarse automáticamente equivalentes. El interés por el HMB en el ámbito de la salud muscular se relaciona con su posible influencia sobre el recambio de las proteínas musculares, un proceso continuo en el que se sintetizan nuevas proteínas y se degradan aquellas que ya no son necesarias o están dañadas. En un pequeño estudio metabólico realizado en humanos, una dosis aguda de HMB aumentó la síntesis de proteínas musculares y redujo simultáneamente su degradación. Estos resultados aportan una base fisiológica para estudiar el HMB en situaciones en las que existe riesgo de pérdida muscular. Sin embargo, hay que diferenciar entre modificar el metabolismo proteico durante unas horas y demostrar una capacidad para conservar más masa muscular durante semanas o meses. Por eso, para valorar su utilidad real debemos fijarnos especialmente en los estudios realizados durante periodos más prolongados y en las características de las personas que participaron en ellos.   ¿Qué dice la ciencia sobre el HMB y la masa muscular? La evidencia disponible no ofrece una respuesta única. Los resultados parecen depender de factores como la edad, el nivel de actividad física, la alimentación, la situación de partida y la existencia o no de un estímulo de entrenamiento. Personas mayores y baja masa muscular Las personas mayores son uno de los grupos en los que más se ha estudiado el HMB. Una revisión que agrupó nueve estudios con 448 participantes encontró una señal favorable sobre la masa libre de grasa. Sin embargo, al analizar los estudios según incluyeran o no ejercicio, la mejoría se observó principalmente en aquellos que no incluían una intervención de ejercicio. Cuando el HMB se añadía a un programa de entrenamiento, no se observó un cambio adicional claro en la masa libre de grasa. Estos resultados deben interpretarse con cautela. Los estudios incluidos no eran completamente homogéneos: algunos utilizaban HMB de forma aislada y otros lo combinaban con compuestos como arginina, glutamina o lisina. Además, varios presentaban limitaciones metodológicas. Otro estudio de un año realizado en adultos mayores con niveles insuficientes de vitamina D combinó HMB y vitamina D3. En las personas que no realizaban ejercicio se observaron algunas mejorías en determinados indicadores de fuerza y función, mientras que añadir la suplementación al ejercicio no produjo una ventaja adicional clara. En este caso, además, el HMB se administró junto con vitamina D3, por lo que los resultados no pueden atribuirse exclusivamente al HMB. En conjunto, la evidencia no indica que todas las personas mayores necesiten HMB. Lo que sugiere es que el contexto en el que se utiliza puede ser determinante.   Cuando la actividad se reduce o no es posible entrenar con normalidad La inmovilización es una de las situaciones en las que se ha estudiado el posible papel del HMB, ya que la ausencia de estímulo mecánico puede acelerar la pérdida de masa muscular. Uno de los ensayos más citados estudió a adultos mayores sometidos a diez días de reposo completo en cama y comparó 3 g diarios de Ca-HMB con placebo. Durante ese periodo, el grupo control perdió masa magra, mientras que la pérdida media fue menor en quienes recibieron HMB. Sin embargo, se trató de un estudio pequeño, con solo 19 participantes evaluables tras el periodo de reposo. Por tanto, el HMB se ha estudiado como una posible estrategia para limitar la pérdida muscular durante periodos de desuso, pero la evidencia disponible en situaciones de inmovilización sigue siendo limitada y necesita confirmarse mediante estudios de mayor tamaño.   HMB durante una pérdida de peso Cuando perdemos peso, no solo importa cuánto peso desaparece, sino también de qué tejidos procede. Un ensayo reciente de 2026 evaluó una estrategia nutricional en 102 adultos con obesidad que siguieron una dieta con restricción energética durante 12 semanas. El grupo de intervención recibió una fórmula que aportaba 3 g diarios de Ca-HMB y 24 g de proteína, mientras que el grupo control recibió un producto de contenido energético equivalente basado en maltodextrina. Al finalizar el estudio, el grupo que recibió la fórmula enriquecida conservó mejor su masa muscular. Sin embargo, estos resultados no permiten atribuir el efecto exclusivamente al HMB, ya que la intervención también aportaba proteína, fibra y otros nutrientes que no estaban presentes en el grupo control. Lo que sí refuerza este estudio es una idea importante: durante un proceso de pérdida de peso, conservar la masa muscular debería formar parte del objetivo. ¿Tiene sentido el HMB si ya entrenas fuerza? Cuando existe un entrenamiento de fuerza regular, el escenario cambia. Una revisión que analizó diez ensayos realizados en adultos mayores encontró que añadir HMB al ejercicio producía, en conjunto, un efecto nulo o pequeño sobre la composición corporal, la fuerza y el rendimiento físico frente al ejercicio por sí solo. Otro ensayo posterior llegó a una conclusión similar: las mejoras importantes en fuerza y función procedieron del entrenamiento, mientras que el HMB no potenció de forma relevante estos efectos. Esto no significa que el HMB deje de tener actividad sobre el metabolismo muscular cuando una persona entrena. Significa que, cuando ya existe un estímulo potente y regular de entrenamiento, el margen para obtener un beneficio adicional puede ser menor. Por eso, entender el HMB únicamente como un suplemento para ganar más músculo simplifica demasiado su posible utilidad. Su interés puede estar precisamente en aquellos momentos en los que conservar la masa muscular resulta más difícil.   Entonces, ¿cuándo puede tener sentido el HMB? La evidencia disponible permite considerar el HMB como una herramienta complementaria, pero no como el elemento central del cuidado muscular. Puede tener más sentido cuando existe preocupación por la pérdida de masa muscular y, al mismo tiempo, no es posible mantener de forma óptima el entrenamiento, la actividad física o la alimentación. Esto puede ocurrir durante determinadas etapas de recuperación o menor movilidad, en algunas personas mayores, durante la menopausia o en procesos de pérdida de peso. También puede suceder cuando disminuyen notablemente el apetito y la ingesta, por ejemplo, en personas tratadas con agonistas de los receptores GLP-1 o GLP-1/GIP utilizados para el tratamiento de la obesidad y el control del peso. Asimismo, determinados tratamientos médicos y oncológicos pueden acompañarse de inflamación, menor apetito, astenia, reducción de la actividad y pérdida de masa muscular. En estos casos, cualquier estrategia de suplementación debe plantearse de forma individualizada y coordinada con el equipo sanitario. Por eso, la pregunta no debería ser únicamente «¿funciona el HMB?», sino «¿en qué situación estamos utilizando el HMB?».   Muscle Guard: una fórmula orientada al cuidado de la masa muscular Muscle Guard es una fórmula orientada a complementar el cuidado de la masa muscular en aquellos momentos en los que conservarla puede resultar más difícil. Su objetivo no es sustituir el entrenamiento de fuerza ni una alimentación adecuada, sino incorporarse como una herramienta más dentro de una estrategia global de cuidado muscular. Su ingrediente principal es myHMB®. Cada stick aporta 3,896 g de calcio beta-hidroxi-beta-metilbutirato monohidratado, de los cuales 3 g corresponden a HMB. Esta materia prima se ha utilizado en parte de la investigación clínica sobre HMB y cuenta con certificaciones independientes de calidad y fabricación. La fórmula incorpora además 1 g de L-taurina AjiPure®. La taurina se encuentra en elevada concentración en el músculo esquelético y participa en diferentes procesos relacionados con su fisiología, como la regulación del volumen celular y el manejo del calcio implicado en la contracción muscular. También se ha relacionado con la función mitocondrial y la respuesta frente al estrés oxidativo. La taurina no es un estimulante como la cafeína, aunque sea un ingrediente habitual de algunas bebidas energéticas. Además, Muscle Guard aporta 1.000 UI de vitamina D3V® de origen vegano y 45 µg de vitamina K2 MenaQ7 PharmaPure®. La vitamina D contribuye al mantenimiento de la función muscular normal y a la absorción y utilización normal del calcio y el fósforo. Tanto la vitamina D como la vitamina K contribuyen, además, al mantenimiento de los huesos en condiciones normales. De esta forma, la fórmula amplía su enfoque desde el cuidado de la masa muscular hacia el cuidado de la salud musculoesquelética. ¿Cómo y cuándo tomar Muscle Guard? La pauta de 3 g diarios aparece con frecuencia en los estudios sobre HMB, aunque, como hemos visto, la literatura no siempre utiliza de la misma manera los términos HMB y Ca-HMB. En el caso de Muscle Guard, la pauta indicada es un stick al día, disuelto en un mínimo de 150 ml de agua, con o sin alimentos. Respecto al momento de la toma, no existe evidencia suficientemente sólida que permita afirmar que una hora concreta sea superior de forma general. Por eso, cuando se utiliza diariamente, puede tomarse en el momento que resulte más sencillo de incorporar a la rutina y facilite la adherencia. Precauciones y aspectos que conviene tener en cuenta En los ensayos clínicos disponibles, el HMB ha mostrado generalmente una buena tolerancia. Sin embargo, muchas investigaciones se han realizado en poblaciones seleccionadas y han excluido a personas con determinadas enfermedades. Por ello, estos resultados no deben generalizarse automáticamente a cualquier situación clínica. Muscle Guard contiene además vitaminas D3 y K2, por lo que conviene tener en cuenta el aporte total de estas vitaminas cuando se utilizan simultáneamente otros suplementos. En particular, las personas tratadas con antagonistas de la vitamina K, como warfarina, deben consultar con su profesional sanitario antes de utilizar suplementos que contengan vitamina K, ya que pueden interferir con el efecto del tratamiento anticoagulante. Además, según las indicaciones del producto, está contraindicado durante el embarazo. En situaciones como la lactancia, enfermedad renal, tratamientos oncológicos, polimedicación u otras circunstancias clínicas complejas, resulta más prudente valorar individualmente su utilización con el equipo sanitario. Por último, cuando existe una inmovilización, una recuperación médica o un tratamiento farmacológico para perder peso, la suplementación no debería sustituir una estrategia individualizada que contemple alimentación, actividad física y situación clínica.   Preguntas frecuentes sobre el HMB ¿Qué es mejor, HMB o creatina? No persiguen exactamente el mismo objetivo. La creatina cuenta con un papel especialmente consolidado para mejorar la capacidad de realizar esfuerzos de alta intensidad y favorecer las adaptaciones al entrenamiento. El HMB, por su parte, se ha estudiado desde otra perspectiva: el mantenimiento de la masa muscular en situaciones en las que existe un mayor riesgo de pérdida. Por eso, la elección depende más del objetivo y del contexto que de considerar uno como sustituto del otro. ¿Se pueden tomar HMB y creatina juntos? Sí, se han utilizado conjuntamente en estudios. Sin embargo, los resultados sobre si la combinación ofrece beneficios adicionales son variables. Algunos trabajos han observado ventajas sobre determinados indicadores de rendimiento o composición corporal y otros no. ¿El HMB puede sustituir a la proteína? No. La proteína aporta los aminoácidos que el organismo necesita para mantener y renovar las proteínas musculares. El HMB, por su parte, es un metabolito de la leucina y debe considerarse, cuando se utiliza, como una estrategia complementaria y no como sustituto de un adecuado aporte proteico. ¿Por qué Muscle Guard viene en stick y no en cápsulas? Para aportar 3 g de HMB al día mediante cápsulas sería necesario tomar varias unidades, lo que puede resultar menos cómodo y dificultar la adherencia. El formato en stick permite concentrar la dosis diaria en una sola toma, que se disuelve en agua y facilita su incorporación a la rutina. ¿Tiene sentido tomar HMB durante una pérdida de peso? Puede ser un contexto en el que el HMB cobre especial interés, ya que durante una pérdida de peso también conviene prestar atención a la conservación de la masa muscular. La prioridad debe seguir siendo mantener una alimentación adecuada y el estímulo de ejercicio que sea posible. El HMB puede plantearse como una herramienta complementaria cuando el contexto lo justifique. Cuidar el músculo también significa saber cuándo protegerlo La masa muscular no depende únicamente de cuánto entrenamos o de cuánta proteína consumimos. Existen momentos en los que mantenerla puede resultar más difícil: durante una lesión, un periodo de inmovilización, una recuperación, un proceso de pérdida de peso o determinadas etapas de la vida. En estas situaciones, el HMB puede ser una herramienta de interés, pero no sustituye los pilares del cuidado muscular. El entrenamiento de fuerza, una alimentación adecuada y una ingesta suficiente de proteína siguen siendo la base. La suplementación puede complementar esa estrategia cuando las circunstancias lo hacen necesario. Porque cuidar el músculo no consiste únicamente en intentar ganar más. También significa preservar el que ya tenemos cuando las circunstancias pueden dificultarlo. Saber más para temer menos y elegir mejor.

Menopausia y perimenopausia: cómo cuidar tu salud en seis pilares

Menopausia y perimenopausia: cómo cuidar tu salud en seis pilares

La menopausia y la perimenopausia pueden cambiar muchas cosas a la vez. ¿Duermes peor, notas más grasa abdominal o te preocupan tus huesos y tu estado de ánimo? No estás sola: son cambios frecuentes y tienen explicación. La buena noticia es que hay hábitos concretos que ayudan a cuidar tu bienestar, sin necesidad de hacerlo todo ni de tomar todos los suplementos. En este artículo repasamos seis pilares: alimentación, fuerza, salud ósea, salud metabólica, descanso y salud emocional. Después te explicamos cómo valorar una suplementación adaptada a tus necesidades. ☝️ Este artículo es informativo y no sustituye la valoración sanitaria. Perimenopausia y menopausia: qué cambia y por qué importa La perimenopausia es la etapa de transición en la que las hormonas fluctúan y pueden aparecer cambios menstruales, sofocos o dificultades de descanso. La menopausia se confirma tras 12 meses consecutivos sin menstruación, si no existe otra causa que lo explique. No todas las mujeres experimentan los mismos síntomas ni con la misma intensidad. Estos cambios hormonales pueden coincidir con transformaciones en la composición corporal, la masa muscular y el metabolismo. Por eso, más que buscar una solución única, conviene trabajar varios hábitos que se complementan. Si los sofocos son lo que más te preocupa, existen fórmulas específicas para esta etapa, como MenoMaster para la menopausia. Antes de decidir, repasa tus hábitos y comenta con tu profesional qué encaja en tu caso. 1. Alimentación: cubrir lo que tu cuerpo necesita No existe una “dieta para la menopausia· válida para todas. Lo que más ayuda es una alimentación suficiente, variada y sostenible, con verduras, fruta, legumbres, cereales integrales, aceite de oliva y proteína de calidad. Estas pautas sirven como base: Incluye proteína en las comidas principales: contribuye al mantenimiento de la masa muscular. Toma alimentos ricos en calcio, junto con un aporte adecuado de vitamina D, por su relevancia para la salud ósea. Suma fibra, útil para la salud digestiva y metabólica. No suelen hacer falta restricciones generales, aunque el alcohol, el exceso de cafeína o los ultraprocesados empeoran los sofocos o el sueño en algunas mujeres. Antes de suplementar, revisa lo que ya aporta tu dieta y consulta a un profesional si es necesario. 2. Entrenamiento de fuerza: proteger músculo y autonomía Con la edad y la transición menopáusica es especialmente importante preservar el músculo. El entrenamiento de fuerza progresivo, adaptado a tu capacidad, ayuda a mantener la fuerza y la función física. Puedes combinarlo con caminar, subir escaleras y otras actividades que disfrutes. No hace falta empezar con grandes cargas, la regularidad y la progresión importan más que la intensidad de una sesión aislada. Dos o tres sesiones semanales son un buen punto de partida. Si tienes lesiones o limitaciones, un profesional puede ayudarte a adaptar el ejercicio. En este contexto, la creatina es uno de los suplementos más estudiados. Las mujeres tienen entre un 70 y un 80 % menos de creatina endógena que los hombres, y una revisión sobre salud femenina la considera eficaz para la fuerza en mujeres premenopáusicas [3]. Si la usas, combínala con entrenamiento de fuerza y una ingesta suficiente de proteína. 3. Salud ósea: cuidarla antes de notar problemas El descenso de estrógenos se asocia con una pérdida acelerada de masa ósea en esta etapa. Por eso conviene empezar a cuidar los huesos pronto, antes de que aparezcan síntomas. La prevención se apoya en varios hábitos: Ejercicio de fuerza y de carga. Una ingesta adecuada de calcio. Evitar el tabaco. Vitamina D y el Magnesio Si tienes fracturas previas, antecedentes familiares u otros factores de riesgo, consulta si necesitas una evaluación ósea específica. Ningún complemento sustituye el diagnóstico ni el tratamiento de la osteoporosis. 4. Salud metabólica: mirar más allá de la báscula Es frecuente preocuparse por la grasa abdominal, pero los cambios corporales no dependen solo de los estrógenos: también influyen la edad, el sueño, la actividad física y los hábitos. Más que perseguir dietas restrictivas, recomendamos priorizar fuerza, movimiento cotidiano, fibra y una alimentación equilibrada. Según tus antecedentes, puede ser útil revisar con tu profesional: La presión arterial. La glucosa. El perfil lipídico. El objetivo es cuidar la salud cardiometabólica, no solo un número en la báscula. 5. Descanso: atender los sofocos y el insomnio Los sofocos y sudores nocturnos pueden interrumpir el sueño; también pueden influir el estrés y otras causas de insomnio.Algunas medidas sencillas pueden ayudar: Mantener horarios relativamente estables. Recibir luz natural por la mañana. Preparar un dormitorio fresco. Si el insomnio es persistente o los sofocos afectan mucho a tu vida diaria, conviene solicitar una valoración. Existen tratamientos con evidencia clínica, incluidas opciones hormonales y no hormonales, que deben valorarse según cada caso; la guía NICE sobre menopausia recoge cómo plantearlos [1]. 6. Salud emocional: también merece un espacio La irritabilidad, la sensación de “niebla mental” o los cambios de ánimo pueden coincidir con la transición hormonal, pero no todo debe atribuirse a la menopausia. Dar espacio al descanso, la actividad física, las relaciones sociales y las estrategias de manejo del estrés puede ayudarte a sentirte mejor. Cuando la ansiedad, la tristeza o la falta de concentración interfieren en tu día a día, es importante pedir apoyo profesional. La terapia cognitivo-conductual específica para la menopausia es una de las opciones que contemplan las guías clínicas para determinados síntomas [1]. Cómo conectar estos seis pilares con un protocolo de suplementación El punto de partida es siempre el mismo: primero hábitos y valoración de necesidades; después, si procede, suplementación. En IVB podemos organizar las opciones por objetivos, pero no recomendamos un protocolo idéntico para todas las mujeres. Objetivo Qué valorar primero Apoyo complementario que puede considerarse Sofocos y transición Intensidad de síntomas, antecedentes y medicación MenoMaster: revisar composición y adecuación individual; no sustituye tratamientos eficaces. Músculo y fuerza Entrenamiento y aporte de proteína Creatine Essential, junto a fuerza y alimentación suficiente, cuando sea adecuado. Salud ósea Calcio en dieta, factores de riesgo y vitamina D si procede Vitamina D3+K2, únicamente si está indicada; precaución con vitamina K y anticoagulantes. Descanso y función muscular Rutina de sueño e ingesta de magnesio Magnesio Total si la dieta no cubre necesidades; no presentarlo como tratamiento del insomnio. Salud metabólica Movimiento, fibra y riesgo cardiovascular Vegan Omega 3+ si la ingesta de omega-3 es baja; no sustituye el control de factores de riesgo. Importante: esta tabla es una orientación de selección, no una pauta de toma ni una prescripción. La elección y las dosis deben considerar analíticas, dieta, antecedentes, medicamentos, embarazo posible y tolerancia. En caso de antecedentes de cáncer hormonodependiente o tratamientos concomitantes, consulta antes de usar preparados con fitoestrógenos. Si los sofocos son una de tus principales preocupaciones, puedes consultar la composición de MenoMaster y comentar con tu profesional si encaja en tu situación. El mejor protocolo para la menopausia es el que se adapta a ti Cuidarte durante la perimenopausia y la menopausia no implica hacerlo todo a la vez. Empezar por una alimentación suficiente, entrenar fuerza, prestar atención a los huesos y al metabolismo, dormir mejor y cuidar tu bienestar emocional es una base sólida. La suplementación puede valorarse después, solo cuando responda a una necesidad concreta. Para explorar opciones de apoyo, visita nuestra selección de productos para menopausia. Si tienes dudas, cuéntanos qué cambio te preocupa más: estaremos encantados de orientarte sobre qué información conviene revisar.   Referencias National Institute for Health and Care Excellence (NICE). Menopause: identification and management. Guideline NG23. nice.org.uk/guidance/ng23 Taku K, Melby MK, Kronenberg F, Kurzer MS, Messina M. Extracted or synthesized soybean isoflavones reduce menopausal hot flash frequency and severity: a systematic review and meta-analysis of randomized controlled trials. Menopause. 2012. doi:10.1097/gme.0b013e3182410159 Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 2021;13(3):877. doi:10.3390/nu13030877 Santo André HC, Esteves GP, Barreto GHC, et al. The Influence of n-3PUFA Supplementation on Muscle Strength, Mass, and Function: A Systematic Review and Meta-Analysis. Adv Nutr. 2023;14(1):115-127

Caída del cabello: causas, síntomas y cómo mejorarla de forma natural

Hair Loss: Causes, Symptoms, and How to Improve It Naturally

Caída del cabello: causas, síntomas y cómo mejorarla de forma natural The hair loss It is concerning when more hair than usual appears in the shower, on the brush, or on the pillow. Even so, losing between 80 and 100 hairs a day is normal: it's part of the hair's natural cycle. The caída del cabello it becomes a problem when it increases, hair loses density, or new hair grows thinner and thinner. Hormones, stress, diet, iron levels, weight changes, or thyroid imbalances can alter the hair growth cycle and cause hair loss caída del cabello. In this guide, you will see the hair loss causes, how to tell the difference between telogen effluvium and androgenetic alopecia, and which habits and supplements can help you care for your hair. Why does hair loss occur? Each hair goes through phases of growth, transition, and decline. Under normal conditions, while some hairs fall out, others begin to grow, and that is why a certain hair loss daily is physiological. However, certain situations cause many follicles to enter the telogen phase, the resting phase prior to hair loss. This can occur after a period of significant stress, during the postpartum period, following rapid weight loss, or due to a nutritional deficiency, and in all these cases, the hair loss increases. Not all falls are created equal hair loss it is the first step in deciding what to do. Main Causes of Hair Loss Hormonal changes and androgenetic alopecia In the androgenetic alopecia dihydrotestosterone (DHT), which is formed when the 5-alpha-reductase enzyme converts testosterone. It is one of the most common hormonal causes of hair loss miniaturization: a progressive process in which hair grows increasingly fine, short, and weak. In women, this hormonal hair loss can appear alongside acne, excess sebum, increased hair growth, or menstrual cycle irregularities. These signs indicate a possible hyperandrogenism (excessive action of male hormones), common in polycystic ovary syndrome. In these cases, FemmeBalance, con Saw Palmetto and Vitex, can accompany a global approach. Stress, Postpartum, and Telogen Effluvium Another common cause of hair loss is the telogen effluvium, una pérdida generalmente difusa que aparece semanas o meses después de un desencadenante. Puede ocurrir tras: One period of intense stress El posparto. One disease. One rapid weight loss or a very restrictive diet. A period of high physical or emotional demand. postpartum postpartum hair loss is striking, but it does not mean that the follicle has been lost. Iron, Zinc, and Diet The hair follicle needs energy, protein, and micronutrients to maintain its activity. Iron is one of the key nutrients to check during a hair loss, You don't need to have anemia so that your reservations deserve attention. That is why a healthcare professional can evaluate the ferritin (the protein that stores iron) and other markers of iron metabolism. If the lab work shows low reserves, an iron supplement such as FerroPlus El zinc plays a role in keratin formation, cell division, and tissue repair. In addition, its absorption varies depending on the chemical form in which it is taken, as shown by a comparative study of zinc picolinate, citrate, and gluconate (Barrie et al., 1987). Its role in various female reproductive system disorders has also been described (Nasiadek et al., 2020). The idea is not to take iron or zinc “just in case,” but to first check with a blood test if there is a real need. Rapid weight loss When you significantly reduce your energy or protein intake, the body prioritizes vital functions. Hair growth is not one of them, so highly restrictive diets can cause hair loss due to telogen effluvium.  It can also occur with treatments that significantly reduce appetite, such as GLP-1 receptor agonists (medications such as semaglutide). A pilot study with semaglutide in people with type 2 diabetes observed changes in intestinal iron absorption (Melis et al., 2025). For this reason, in these cases it is best not to attribute the hair loss directly to the medication. It is more useful to ensure that you are meeting your needs for protein, iron, zinc, and other nutrients. How to know what type of hair loss you have? The way your hair changes provides clues about the origin of the hair loss. Esta tabla resume las diferencias entre las dos causas más frecuentes:  It is also worth distinguishing the fall from the root cause of hair breakage. Frequent direct heat, bleaching, and certain chemical treatments weaken the fiber without there being an issue in the follicle. Efluvio telógeno Androgenetic alopecia Drop pattern Diffused and uniform across the entire head Wider center part and lower density in the top area   Trigger Stress, postpartum, illness, weight loss, nutritional deficiencies Hormonal sensitivity of the follicle and genetic predisposition Evolution It usually reverses once the cause is resolved Progressive if left unaddressed Cuándo consultar If it lasts more than a few months or increases When you notice that new hairs are becoming increasingly fine ¿Cuándo conviene consultar por la caída del cabello? Not all hair loss should be a cause for concern, but in certain cases, it is recommended to see a professional. Seek an evaluation if completely unpopulated areas, dolor, picor intenso, inflamación o descamación del cuero cabelludo. Also if the caída del cabello es muy brusca, continues to increase for months, or is accompanied by menstrual irregularities, signs of hyperandrogenism, or changes consistent with a thyroid disorder. try to solve it with supplements alone How to Care for Hair Health Through Your Habits Ensures sufficient protein intake Hair is mainly composed of keratin Eggs, fish, meat, dairy, legumes, tofu and other protein sources help you meet your daily needs. You don't need to calculate every meal in grams. It is enough that protein does not take a back seat, especially if you are following a weight loss diet. For example, Include a protein source in every main meal: huevos en el desayuno, legumbres o pescado en la comida y tofu o lácteos en la cena. Avoid losing weight too fast If you want to reduce body fat, doing so in a progressive form allows you to better maintain your nutrient intake. A caída del cabello several months after a period of intense restriction usually indicates that the deficit was too aggressive. If you're already in that situation, restore a sufficient and varied diet is the first step. Afterwards, your hair needs weeks or months to normalize its cycle. Manage stress and take care of your scalp Sleeping poorly for a few days does not cause hair loss. However, a intense and prolonged stress can indeed play a role in telogen effluvium, so rest, physical activity, and stress management tools matter as well. Washing your hair does not cause it to fall out more. The hair you see in the shower was already ready to shed, and not washing it as often as your scalp needs can be counterproductive. You can wash it daily if needed, using the right products for your skin type. What role can supplementation play? Supplementation is helpful when a specific need exists, but it is no substitute for identifying the root cause of hair loss. Hormonal component. If there is acne, excess sebum, or cycle irregularities, FemmeBalance can complement a comprehensive approach. Its formula includes Saw Palmetto, Vitex, NAC, turmeric, and vitamin B5. Zinc. If your intake is insufficient or your needs are increased, Zinc Plus complements the intake of this mineral, which is important for the formation of keratin and other cellular processes of the skin, hair, and nails. Iron. If your lab tests show low reserves, especially with heavy periods, FerroPlus provides bisglycinate iron along with vitamin C and other micronutrients involved in its metabolism. Antioxidant protection. Anti-OX Global Serves as support against oxidative stress as part of a comprehensive strategy. It is not a specific hair loss treatment. More supplements don't mean better results. What matters is using only what makes sense for your situation. Preguntas frecuentes sobre la caída del cabello Does creatine cause hair loss? Based on current evidence, we cannot claim that creatine causes hair loss. The concern stems from a 2009 study by van der Merwe et al., published in the Clinical Journal of Sport Medicine. En él aumentaron los niveles de DHT, pero no se evaluó la caída del cabello. Later, a 2025 randomized clinical trial by Lak et al., published in the Journal of the International Society of Sports Nutrition, directly studied hair density and thickness over 12 weeks. No significant differences were found between creatine and placebo. You can learn more about this topic in our article on creatine and hair loss. ¿Necesito tomar biotina? Not necessarily. Biotin deficiencies are rare, y tomar dosis elevadas sin indicación no hace que el cabello crezca más. In addition, the high doses may interfere with certain laboratory tests, including some thyroid and hormone function tests. If you are going to have a blood test, always let them know that you are taking biotin. You can find more information in our article on biotin for hair. How long does it take for hair loss to improve? The hair cycle needs time. The hair that falls out today began entering the telogen phase weeks or even months ago, so changes in hair loss are not evaluated in a few days. After correcting the cause, it is usually wait several months to feel it less hair loss and denser hair. If the loss continues after that time, consult a professional. What to do if your hair is falling out When hair falls out more than usual, it's tempting to look for a quick fix. But you don't always need another shampoo, biotin, or five supplements at once.  If you notice that your hair loss identify what has changed in recent months: diet, stress, hormones, weight, or iron reserves. A blood test and a professional assessment will help you decide if you need nutritional support. If this sounds like your situation, discover FerroPlus     Scientific References Lak M, Forbes SC, Ashtary-Larky D, et al. Does creatine cause hair loss? A 12-week randomized controlled trial. J Int Soc Sports Nutr. 2025;22(S1):295229. van der Merwe J, Brooks NE, Myburgh KH. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clin J Sport Med. 2009;19(5):399-404. Barrie SA, Wright JV, Pizzorno JE, Kutter E, Barron PC. Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. Agent Actions. 1987;21(1-2):223-228. Nasiadek M, Stragierowicz J, Klimczak M, Kilanowicz A. The Role of Zinc in Selected Female Reproductive System Disorders. Nutrients. 2020;12(8):2464. Melis P, Lucijanic M, Kranjcec B, Cigrovski Berkovic M, Marusic S. The effect of semaglutide on intestinal iron absorption in patients with type 2 diabetes mellitus: a pilot study. Diabetes Obes Metab. 2025;27(6):3542-3545.

Vuelta a la rutina: cómo recuperar tus hábitos saludables tras el verano

Back to the Routine: How to Get Back to Healthy Habits After Summer

Returning from vacation doesn't mean you have to start from scratch. During the summer, it's common for schedules to change, for us to eat out more often, to train differently, or to go to bed later. And that's okay. In fact, learning to adapt our habits to different moments and circumstances is also part of a healthy lifestyle. The problem usually arises when September arrives accompanied by the feeling that we have to “compensate” for everything we did during the holidays: going back to the gym five days a week all at once, starting a much more restrictive diet, eliminating certain foods, or trying to get back to all our old schedules in 24 hours. And you probably don't need to do any of that. Getting back into a routine can simply be that: returning, little by little, to those habits that we know help us feel good. Nutrition, rest, movement, and organization are some of the pillars that can facilitate this transition. In this article, we review how to recover a healthy routine after the summer in a progressive, realistic, and, above all, sustainable way. Returning to your eating routine after the summer After several weeks with different schedules, travel, eating out, and more improvisation, one of the first habits that can help regain a certain sense of routine is to reorganize your nutrition. Not because you ate “badly” during the holidays and now you have to do it “well,” but because having a certain structure makes day-to-day life much easier. Going back to grocery shopping, getting back to certain schedules, preparing some meals in advance, or simply having basic foods at home again can make a huge difference. How to plan your week without relying on improvisation Planning doesn't mean knowing exactly what you're going to eat every day of the week. Flexible planning can be enough. For example, before going grocery shopping, it can be useful to think about: 2-3 protein sources: eggs, fish, chicken, tofu, legumes... Different vegetables and greens. Seasonal fruit. Carbohydrate sources like potatoes, sweet potatoes, rice, quinoa, bread, or whole grains. Healthy fats like extra virgin olive oil, nuts, seeds, or avocado. Some quick resources for days with less time: cooked legumes, canned fish, frozen vegetables, hard-boiled eggs, gazpacho, or vegetable creams. From there, those foods can be combined in different ways throughout the week without needing to follow a rigid menu. It can also be useful to cook extra portions. Preparing more vegetables, rice, potatoes, or a protein source allows you to have part of your next meal already sorted. Teresa's Tip: One of the things that helps me the most when I return from vacation is doing a fairly basic grocery shop and filling the fridge again with foods that make things easy for me. You don't need to do a three-hour meal prep: often, just having good staples available completely changes the week. Regaining regular meal times During the holidays, our schedules also tend to change. We have breakfast later, eat at different times, or have dinner whenever it comes up. When returning to a routine, regaining some regularity can help reorganize the day and our meals. That doesn't mean everyone should have breakfast at 8:00, lunch at 14:00, and dinner at 21:00. There is no universal perfect schedule. The important thing is to find a structure that fits each person's needs, work, training, rest, and hunger and satiety cues. Why is it so hard to get back into a routine? After several weeks with different schedules, more social life, travel, and changes in diet, rest, or exercise, it is normal to need a few days to re-adapt. This temporary difficulty in re-adjusting to usual schedules and obligations is popularly known as “post-vacation syndrome” and can be accompanied by tiredness, apathy, irritability, difficulty concentrating, or changes in sleep. The good news is that it usually improves as we regain some regularity. And it's not about going back to being who you were before the summer, but about recovering a routine that is compatible with your current life. The mistake of wanting to recover everything in a single day September is like starting a new year. Suddenly, the desire to get organized, eat better, train more, sleep eight hours, prepare all the tupperware for the week, and recover any habit that was relaxed during the holidays in just a few days appears. However, trying to modify too many things at once usually makes it harder to maintain the changes. A more realistic strategy consists of identifying which two or three habits have the greatest impact on your day-to-day life and starting with them. It could be going to bed a little earlier, preparing lunch to take to work, or getting back to three training sessions a week. When those habits are part of your routine again, you can start incorporating others. Teresa's Tip: I would try not to turn September into a punishment for having enjoyed August. You don't need to compensate for your vacation or prove anything during the first week. Just go back little by little to the things you know make you feel good. Recover your sleep schedules little by little Sleep is usually another one of the big changes in the summer. The days are longer, we make more plans at night, we have dinner later, and often the time we wake up also changes. Therefore, trying to suddenly go to bed two hours earlier and sleep perfectly from the first night may not be very realistic. How to move your bedtime earlier without suffering from insomnia The body regulates the sleep-wake cycle through the circadian rhythm, a biological system of approximately 24 hours influenced especially by exposure to light. To re-adjust your schedules, it can help to: Progressively move your bedtime and wake-up time earlier. Expose yourself to natural light during the first hours of the day. Reduce exposure to intense light and screens before sleeping. Maintain some regularity in your schedules. Avoid excessively heavy dinners right before going to bed. Limit caffeine during the last hours of the day. Create a nighttime routine that helps the body anticipate rest. You don't need to apply all these strategies from the first day. As with nutrition, gradually regaining regularity is usually more realistic. The role of magnesium in rest Magnesium is an essential mineral that participates in hundreds of reactions in the body and contributes, among other functions, to the normal functioning of the nervous system, normal muscle function, and the reduction of tiredness and fatigue. It is naturally present in foods such as nuts, seeds, legumes, whole grains, green leafy vegetables, or cocoa. Therefore, nutrition is once again the foundation. When dietary intake is not sufficient or there is a situation where supplementation may be indicated, a magnesium supplement can be considered on an individual basis. At IVB Wellness, we have Magnesium Total, which combines two forms of magnesium, bisglycinate and malate, with Albion® minerals. This combination allows for the incorporation of magnesium in forms with good bioavailability. In any case, a supplement does not replace good sleep habits. Before supplementing, it is important to assess individual needs and consult with a healthcare professional. Returning to a routine also needs margin Returning to work, recovering schedules, organizing meals, school, training, pending tasks... September can involve quite a few simultaneous changes. Although the management of stress and anxiety falls within the scope of other healthcare professionals, there are lifestyle-related factors that are also part of health care. Getting enough sleep, maintaining an adequate diet, engaging in physical activity, and having some structure during the day can contribute to general well-being. And perhaps one of the most important points is to accept that not all habits have to return at once. Progressively recovering routines can be much more sustainable than trying to reproduce a perfect week from the first Monday. Checklist: get back to your routine in 7 days (without stress) If you could only do one thing each day this week, let it be one of these: ☐ Go to bed and wake up 15-30 minutes earlier than the day before. ☐ Plan at least 3-4 meals for the week and do your grocery shopping with a list. ☐ Fill the fridge with easy foods: fruit, plain yogurt, washed vegetables, eggs, cooked legumes, and quality protein. ☐ Get back to your usual breakfast, lunch, and dinner times. ☐ Move every day, even if it's just for 20-30 minutes. ☐ Prioritize good hydration from first thing in the morning. ☐ If you decide to use supplementation, always do so as a support to good habits and following the advice of a healthcare professional. You don't need to do it perfectly, just lay the foundations again. Frequently asked questions about returning to a routine How long does it take to get back into a routine? There is no single deadline, as it depends on each person and the habits we want to recover. Some routines can fit back into place in a few days, while others need several weeks. The important thing is not to do it quickly, but to gradually regain some regularity, without trying to change everything at once. Do I have to do a detox diet after the summer? No. Our body already has very effective detoxification systems (liver, kidneys, lungs, intestine, and skin). After the holidays, you don't need juices or restrictive diets, but to return to your usual habits. What if I gained weight during the holidays? Don't make impulsive decisions. A few days with different schedules or more social meals don't change your health. Get back to your routine for a few weeks before drawing conclusions. Can any food supplement help me? In some cases, supplementation can be considered when there is a specific need, especially if dietary intake is insufficient or a healthcare professional considers that it can provide value. In any case, it should always be understood as a complement to a healthy diet and habits. What really makes the difference After the summer, it is very tempting to want to start "from scratch," but the reality is that your health doesn't depend on one perfect week, but on what you do consistently over months and years. You don't need to compensate for August. You don't need to train twice as hard. You don't need to eat less. You just need to gradually recover those habits that you already know make you feel good. Returning to a routine can be an opportunity to take care of yourself again from a place of balance, without guilt and without extremes. Important information: Supplementation should never replace a healthy diet or good lifestyle habits. Before taking any food supplement, consult with a healthcare professional who can assess your situation individually, especially if you are pregnant, breastfeeding, taking medication, or suffer from any pathology.  

Alimentación en verano: cómo cuidar tu cuerpo sin mitos ni dietas restrictivas

Summer Nutrition: How to Take Care of Your Body Without Myths or Restrictive Diets

Every summer we hear the same thing: that we “need to get in shape for the beach,” that “I can’t wear a bikini with this body,” that “if I eat an ice cream, I’ll have to make up for it later,” or that “I’ll fix it after vacation”... As if our body needed to apologize for having enjoyed itself and having had a different routine.  This article leaves behind aesthetic pressure and the most common myths at this time of year, to focus on what truly influences your relationship with food and your body. Why is summer a more sensitive time regarding eating behavior? Summer brings with it greater body exposure (swimsuits, short and thin clothing, more plans away from home, among others), and that exposure can reactivate insecurities about the body that were already there. All of this leads to using food as a way to modify our body, since control over food is the “simplest” way to modify those insecurities.  Aesthetic pressure and the "bikini body" obsession: the myth that must be left behind Currently, the "bikini body" obsession is also camouflaged, wrapped in words like wellness or “the best version of yourself.” And although the packaging changes, the message remains the same: you have to “correct” your body before showing it off because it doesn’t fit the beauty standards imposed by society.  And what does that idea lead to? To restriction, hunger, binge eating, anxiety, guilt, avoiding social plans, prohibition, and the possible development of an eating disorder. Because you don’t need to modify your body to deserve to live through the summer, or any time of the year. You don’t need to lose weight to be able to wear a bikini or swimsuit.  What you really need is to give your body the energy it needs, eat sufficiently and flexibly, stay hydrated, rest, or move by listening to your body. But above all, stop waiting for it to meet certain conditions to start inhabiting it with respect and kindness.  Routine changes, vacations, and their impact on eating habits Summer also brings changes in schedules, meals away from home, travel, or more social life. And that’s okay: your body is capable of adapting to these changes without it being a problem. That problem appears when those changes generate anxiety for you or become an excuse to start a diet (again).  Eating in summer: myths that must be left behind Myth: "you have to eat less to be able to go to the beach"  Eating less than your body needs will cause you to accumulate hunger throughout the day and increase anxiety, often leading to binge eating or compulsive eating. The more forbidden a food is, the more desire it generates, and the more likely it is that when the food is present, you will eat it impulsively and it will feel like a loss of control.  Myth: detox or cleansing diets are necessary in summer  Your liver and kidneys are in charge of cleansing your body every day. Detox diets don’t eliminate anything that the body doesn’t eliminate on its own. The only thing achieved is reinforcing the idea that you have to "clean" the body because we have eaten something that "dirties" it. But this is not the case.  How to maintain flexible and sufficient nutrition in summer Food flexibility means being able to include any food without fear, without prohibitions, and without feeling that you have to "earn" permission to eat it. All of this refers to not skipping any meals because following your routine changes or an impromptu plan has come up. Remember that your body’s needs change every day, and knowing how to listen to and honor them is a huge act of self-care. It is completely natural for you to want something lighter one day and a larger amount another day.  Mindful eating: listening to the body instead of restricting  All of this goes hand in hand with what is worked on a lot in consultations: learning to eat connected to your own bodily signals (hunger, satiety, appetite) and not by external rules like diets, rigid schedules, or calories. Hunger, satiety, or wanting an ice cream on a Tuesday night are valid information about what your body needs at any given moment.  Warning signs: when concern for the body stops being healthy  Do you avoid plans because of how your clothes fit? Do you count calories at every meal? Do you punish yourself for having eaten "too much"? Does the mirror dictate your mood? If you identify with any of these questions, this no longer has to do with wanting to take care of yourself, but with something much deeper that deserves to be addressed. Do not normalize these types of behaviors just because "it’s normal in summer," because it shouldn’t be.  The role of nutritional support in times of greater aesthetic demand  Precisely because summer intensifies this pressure, it is a good time to have professional guidance if you notice that your relationship with food or your body is becoming complicated. Having tools and specialized support will allow you to enjoy it and live it more calmly. If, in addition to this guidance, you are looking for extra support to sustain yourself during this period of more changes and higher demands, a supplement like Magnesio Total de IVB can be a good ally: it contributes to your muscle and mental health, also helping you fall asleep.  Frequently asked questions about eating in summer  ¿Is it true that you lose your appetite in summer and have to force yourself to eat less?  The heat can naturally reduce your appetite somewhat, but that is not the same as eating less as a rule. The important thing is to listen to what your body needs at every moment and honor it.  ¿Should you avoid carbohydrates so you don’t "bloat" before the beach?  Occasional bloating is related to the rhythm of meals, stress, or routine changes, rather than carbohydrates themselves. Eliminating them doesn’t solve anything and can generate more anxiety for you.  ¿Is it advisable to diet before summer to prepare for the beach? It is neither necessary nor recommended. Restrictive diets do not improve health. In fact, if they worked, you would only need to do one in your whole life. What diets do cause is a more conflicted relationship with food.  ¿When is it advisable to see a nutrition professional? When eating becomes a constant source of worry, guilt, or control, or when body image dictates your day-to-day life, it is a good time to ask for help. A specialized professional can help you identify what is behind that discomfort and build a kinder relationship with food and your body.  Finally, I would like to remind you that eating in summer is about giving yourself unconditional permission to experience it with flexibility, without any food being a cause for guilt. We deserve to enjoy the summer as much as we can. 

Piernas pesadas: causas, síntomas y cómo aliviarlas de forma natural

Heavy legs: causes, symptoms, and how to relieve them naturally

Discover why heavy legs occur, what their most common causes are, and which habits, exercises, and supplements can help relieve the discomfort. Some people end the day with the feeling of having carried extra weight in their legs for hours. Their ankles seem more swollen, walking becomes less comfortable, and a hard-to-describe discomfort appears that is often summarized in two words: heavy legs. Although it is usually associated simply with fatigue, this sensation can have different origins. Spending many hours sitting, working on your feet, heat, certain hormonal changes, or specific circulatory problems are some of the factors that can contribute to their appearance. The good news is that, in many cases, small changes in daily habits can help improve the inconvenience In this article, we are going to look at what are they heavy legs, what are their causes most frequent, when to consult with a healthcare professional and what strategies can help relieve symptoms. What are heavy legs and when to worry Heavy legs do not constitute a disease in itself, but rather a symptom that can appear for different reasons. Some people describe it as a constant feeling of tired legs bloating or difficulty maintaining the same lightness when walking they had at the start of the day. In many cases, this sensation progressively worsens as the hours pass and is usually more noticeable in the afternoon or at night. One of the most common causes is the chronic venous insufficiency a condition in which the veins have difficulty returning blood from the legs to the heart. When this occurs, pressure within the venous system increases, and fluid can accumulate in the tissues, promoting the appearance of edema, heaviness, and discomfort.   Difference between muscle fatigue and venous insufficiency Not every feeling of tired legs necessarily implies a circulation problem. temporary muscle fatigue. In these cases, the discomfort usually improves with rest and disappears in a short time. However, when the feeling of heaviness occurs repeatedly, is accompanied by bloating, worsens when standing or sitting for long periods, and improves when elevating the legs deserves to be valued by a healthcare professional.   Main causes of tired legs The feeling of heavy legs is rarely due to a single factor. Most commonly, it appears as consequence of several elements acting at the same time. Sedentary lifestyle The calf muscles act as a real pump that helps push blood back up to the heart. When we pass many hours of immobility, whether sitting in front of a computer or standing during the workday, this mechanical support decreases and venous return becomes less efficient. That is why it is not uncommon for discomfort to appear precisely at the end of the day. The heat and the summer months heat promotes the dilation of blood vessels can make venous return even more difficult prone to water retention, the discomfort can become even more apparent. Hormonal factors Pregnancy, certain phases of the menstrual cycle, or menopause can affect venous circulation and promote the onset of symptoms in some women. Although are not the only cause, sí pueden contribuir a que las molestias aparezcan con mayor facilidad. Chronic venous insufficiency: warning signs Chronic venous insufficiency is one of the most common causes for heavy legs other symptoms may appear such as ankle swelling, pain, itching, cramps, or visible varicose veins.   Symptoms associated with heavy legs Swelling, pain, and a feeling of heaviness The feeling of heaviness rarely appears alone. It is frequently is accompanied by other symptoms which can vary considerably from person to person. In some people, the bloating and the feeling of heaviness itching, cramps or feeling of tension. may appear varicose veins or progressive skin changes cuando existe una enfermedad venosa más avanzada.   When to consult a doctor Although heavy legs are usually associated with mild or moderate issues, there are situations where it is advisable to seek a medical evaluation. Por ejemplo: Sudden swelling of a single leg. Severe or persistent pain. Progressive worsening of symptoms. Significant skin changes. Appearance of wounds or ulcers. How to relieve heavy legs at home When we talk about heavy legs, daily habits often have more of an impact than many people realize. Position, hydrotherapy, and draining massages  Elevate your legs whenever possible Elevate your legs for a few minutes can promote venous drainage and provide temporary relief, especially after long workdays or during the hottest months. Avoid prolonged periods of immobility try to take short breaks to move around regularly. Incluso unos pocos minutos de caminata pueden marcar la diferencia. Take care of your hydration and lifestyle Maintain proper hydration and engage in regular physical activity contribute to creating a more favorable environment for vascular health. If you are interested in this topic, you may also find our useful item about how to prevent water retention in summer. Exercises to improve venous return  Walk regularly is one of the simplest and most effective strategies to promote venous return. Every step activates the calf muscles and helps pump blood back to the heart, reducing the feeling of congestion in the legs.   Natural nutrition and supplements for heavy legs Diet alone does not correct established venous insufficiency, but it can play a role in part of a global strategy oriented towards circulatory well-being. In fact, maintaining a healthy weight and following a balanced eating pattern can help reduce some factors that contribute to worsening symptoms. Key nutrients for  venous circulation Some plant compounds, especially certain flavonoids and polyphenols, han despertado interés por su posible papel en la salud venosa. naturally present in fruits, vegetables, and various plant extracts traditionally used for circulation care. Evidence-based plants: horse chestnut and other plant extracts Among the supplements studied for chronic venous insufficiency, the horse chestnut is probably one of the ingredients with the best scientific backing. In 2012, Pittler and Ernst published a Cochrane review that analyzed 17 clinical trials and concluded that horse chestnut seed extract seemed to improve symptoms such as pain, edema, and the feeling of heaviness in people with chronic venous insufficiency. The results were consistent with what was observed years earlier by Diehm and colleagues, who in 1996 directly compared this extract with compression stockings for 12 weeks. At the end of the intervention, both groups showed similar reductions in edema, while the results were less favorable in the placebo group. More recently, in 2020, Martínez-Zapata and collaborators reviewed the available evidence on different phlebotonics used in chronic venous disease. After analyzing dozens of clinical trials, they observed a modest reduction in edema the effects on other clinical outcomes were less consistent. horse chestnut, rutin, or plant extracts rich in polyphenols CircuDren, una formulación que combina varios de estos compuestos dentro de una estrategia global orientada al cuidado de la circulación. Preventive habits for the feeling of heavy legs sum of small habits than of a single specific measurement. As we have previously mentioned, the staying physically active, take care of body composition, promote good hydration, and pay attention to vascular health are strategies that can help reduce the occurrence of discomfort over time. Frequently asked questions about heavy legs (FAQ) Do heavy legs always indicate poor circulation? No. Although venous insufficiency is a common cause, heat, a sedentary lifestyle, standing for long hours, or certain hormonal changes can also play a role. Does walking help relieve heavy legs? Yes. The contraction of the calf muscles promotes venous return and can help reduce the feeling of heaviness. Do compression socks work? Yes. They are one of the most widely used conservative measures for chronic venous insufficiency and have extensive clinical support.   What can I take for tired legs? Some plant extracts, such as horse chestnut, have shown promising results in clinical studies. However, they should be considered a complement within a broader strategy that includes healthy habits and physical activity. References Cesarone MR, Belcaro G, Rohdewald P, Pellegrini L, Ippolito E, Scoccianti M, Ricci A, Dugall M, Cacchio M, Ruffini I, Fano F, Acerbi G, Vinciguerra MG, Bavera P, Di Renzo A, Errichi BM, Mucci F. Prevention of edema in long flights with Pycnogenol. Clin Appl Thromb Hemost. 2005 Jul;11(3):289-94. doi: 10.1177/107602960501100307. PMID: 16015414. Diehm C, Trampisch HJ, Lange S, Schmidt C. Comparison of leg compression stocking and oral horse-chestnut seed extract therapy in patients with chronic venous insufficiency. Lancet. 1996 Feb 3;347(8997):292-4. doi: 10.1016/s0140-6736(96)90467-5. PMID: 8569363. Martinez-Zapata MJ, Vernooij RW, Simancas-Racines D, Uriona Tuma SM, Stein AT, Moreno Carriles RMM, Vargas E, Bonfill Cosp X. Phlebotonics for venous insufficiency. Cochrane Database Syst Rev. 2020 Nov 3;11(11):CD003229. doi: 10.1002/14651858.CD003229.pub4. PMID: 33141449; PMCID: PMC8094625. De Maeseneer MG, Kakkos SK, Aherne T, Baekgaard N, Black S, Blomgren L, Giannoukas A, Gohel M, de Graaf R, Hamel-Desnos C, Jawien A, Jaworucka-Kaczorowska A, Lattimer CR, Mosti G, Noppeney T, van Rijn MJ, Stansby G, Esvs Guidelines Committee, Kolh P, Bastos Goncalves F, Chakfé N, Coscas R, de Borst GJ, Dias NV, Hinchliffe RJ, Koncar IB, Lindholt JS, Trimarchi S, Tulamo R, Twine CP, Vermassen F, Wanhainen A, Document Reviewers, Björck M, Labropoulos N, Lurie F, Mansilha A, Nyamekye IK, Ramirez Ortega M, Ulloa JH, Urbanek T, van Rij AM, Vuylsteke ME. Editor's Choice - European Society for Vascular Surgery (ESVS) 2022 Clinical Practice Guidelines on the Management of Chronic Venous Disease of the Lower Limbs. Eur J Vasc Endovasc Surg. 2022 Feb;63(2):184-267. doi: 10.1016/j.ejvs.2021.12.024. Epub 2022 Jan 11. Erratum in: Eur J Vasc Endovasc Surg. 2022 Aug-Sep;64(2-3):284-285. doi: 10.1016/j.ejvs.2022.05.044. PMID: 35027279. Eberhardt RT, Raffetto JD. Chronic venous insufficiency. Circulation. 2014 Jul 22;130(4):333-46. doi: 10.1161/CIRCULATIONAHA.113.006898. PMID: 25047584. Pittler MH, Ernst E. Horse chestnut seed extract for chronic venous insufficiency. Cochrane Database Syst Rev. 2012 Nov 14;11(11):CD003230. doi: 10.1002/14651858.CD003230.pub4. PMID: 23152216; PMCID: PMC7144685.  

1 2 3 4