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At HB Health Hub we are all about overall health and wellbeing.

helderbarroso.com is dedicated in bringing you the fitness goals you want, while experiencing the lifestyle you choose. Our satisfaction lies in you achieving your goals, our focus lies in us making that achievable whilst putting your health first.

02/04/2024

https://youtu.be/vhF9lSxRpV0

02/08/2022

No one person has all the answers, but asking questions challenges the status quo, helps connect with core values and beliefs, and is a catalyst for individual improvement.

After all, the better the questions we ask, the better the answers we get.

01/08/2022

People do crazy things for fame, and a long list of these wild feats can be found in The Guinness Book of World Records.

However, some categories that the book used to monitor either proved so dangerous or so reprehensible that they’re no longer recorded.

One of those categories? Sleep deprivation.

Depriving yourself of sleep is certainly bad for you personally – but it can also make you a threat to society, especially if you regularly operate a motor vehicle.

All it takes is getting less than seven hours of sleep per night, and your chances of becoming involved in an accident increase appreciably.

But that’s not a whole lot of sleep loss, right? True.

However, it’s enough to make your body try to catch up on rest by entering a microsleep – a bout of sleep that lasts only a handful of seconds.

A microsleep only differs from normal sleep in duration. So, during those moments of microsleep, you have no control of your motor functions, which means you’re no longer doing what you should do when behind the wheel: attending to the task of driving.

Even if your speed is relatively low – say, 30 miles per hour – it only takes two seconds for your car to drift into the next lane. So a two-second microsleep is more than sufficient to cause a major accident.

But sleeping while driving isn’t the only danger of sleep deprivation. In fact, driving while drowsy is as dangerous as driving while drunk.

Just consider this Australian study. Researchers split participants into two groups. The members of one group were given enough alcohol to make them legally drunk (so, until their blood-alcohol concentration barely exceeded 0.05). The members of the other group were deprived of sleep for a night.

The findings?

Well, the sleep-deprived participants, after going without sleep for 19 hours, were given a concentration test – and they did as poorly on it as the drunk group.

Keep this in mind next time you’re out late. You may not have had a drop to drink, but driving drowsy is comparably irresponsible.

31/07/2022

A true student is like a sponge. Absorbing what goes on around him, filtering it, latching on to what he can hold.

A student is self-critical and self-motivated, always trying to improve his understanding so that he can move on to the next topic, the next challenge.

A real student is also his own reacher and his own critic.

There is no room for ego there.

30/07/2022

Cocoa has been shown to reduce blood pressure, improve insulin resistance and improved endothelial function.

A meta analysis found that the highest levels of chocolate consumption were associated with a 37% reduction in cardiovascular disease, and a 29% reduction in stroke compared with the lowest level of intake, an that’s despite the sugar and fat content of chocolate; reduced insulin resistance and reduced serum insulin levels were associated with the chocolate consumption.

There are various studies that also suggest direct cognitive benefit of cocoa ingestion as well as neruo protection. The flavanol epicatechin is believed to be the main source of benefit, but there’s a wide range of compounds in cocoa and it’s highly likely there’s synergism between epicatechin and other flavanols as well as other compounds found in cocoa, many of which are still being elucidated. Not all cocoa is created equal and the highest levels of beneficial compounds is found in cocoa that has not been “Dutch Processed” which is exposed to alkalization.

The vast majority of cocoa sold commercially has been Dutch Processed/exposed to alkalization. The exact dose for optimal effects is unclear at this time and research is ongoing. If you’re using high quality cocoa such as Chocolat Madagascar that has not been exposed to alkalization, should have you covered well.

Finally, a recent study (2108) finds dark chocolate (>85% cocoa) reduces muscle damage due oxidative stress during intense exercise.

29/07/2022

The most important thing in life is to learn how to
give out love, and to let it come in.

We think we don't deserve love, we think if we let it in we'll become too soft. But a wise man named Levine said it right.

He said, 'Love is the only rational act.’

27/07/2022

Interesting fact of the day.

25/07/2022

I drank to drown my sorrows, but the dammed things learned note to swim.

Frida Kah

ITS NOT YOUR fault you want to drink. Alcohol is a powerful and addictive drug that's not only legal but enmeshed in our every day life.

It's almost impossible not to come across it as We grow up And most social occasions and celebrations involve drink.

Being both relaxing and pleasant to take, alcohol encourages habitual use. Alcoholism is common, even (in fact especially) in the medical community.

There's a joke that goes:

What's the definition of an alcoholic? Someone who drinks more than their doctor!

24/07/2022

We don't wander around blind and confused.

We have to think the world we operate in makes sense based on what we happen to know.

It'd be too hard to get out of bed in the morning if you felt otherwise.

But the alien circling over Earth?

The one who's confident he knows what's happening based on what he sees but turns out to be completely wrong because he can't know the stories going on inside everyone else's head?

He's all of us.

23/07/2022

Reward prediction error means just what the name says.

We constantly make predictions about what's coming next, from what time we can leave work, to how much money we expect to find when we check our balance at the ATM.

When what happens is better than what we expect, it is literally an error in our forecast of the future:

Maybe we get to leave work early, or we find a hundred pounds more in checking than we expected.

That happy error is what launches dopa-
mine into action. It's not the extra time or the extra money themselves It's the thrill of the unexpected good news.

In fact, the mere possibility of a reward prediction error is enough for dopamine to swing into action.

22/07/2022

As adults, the painful feeling of isolation, also known as loneliness, signals that we may need to change our ways, to reach out more and try harder to engage.

Feeling of guilt or shame cause us to apologise and make amends, thereby restoring important bonds.

When we experience emotional discomfort, we feel a little bruised for a few minutes, hors, or days, depending on the intensity of the experience. But once we stop thinking about it, the feeling of hurt fades and even goes away.

Once time passes and memory fades, we can acknowledge and accept what we experienced, extract whatever lesson we can from it, and move on.

20/07/2022

A recent editorial in the British Medical Journal (BM]) sums up how:

Like to***co, alcohol kills some users slowly through the diseases it causes. Unlike to***co, alcohol also kills quickly,
through injury and poisoning.' Alcohol causes more than 5 per cent of the global disease burden.

It's estimated that alcohol contributes to the death of around 30,000 people a
year in England, Scotland and Wales.

The big killers are cardiovascular disease, which leads to heart attacks and stroke.

Then there is liver disease and various cancers, as well as accidents, especially on the road; and deaths from su***de.

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When it comes to Biomechanics, Fat Loss, Mindset, Sleep, Digestion, Stress & Injury we have a professional team that is amongst some of the most experienced, highly-trained coaches in the country, and combine this with the supportive, caring touch we offer, and you’ll see why our clients rave about us.

We’ll be with you every step of the way to help you get the results you want… and our business is centred around our core values, which are: