A
Anemia
A condition in which the blood lacks enough healthy red blood cells to carry adequate oxygen to the body's tissues. The most common symptoms include fatigue, pallor, and shortness of breath. The most prevalent form is iron-deficiency anemia, caused by iron deficiency.
Learn moreAnxiety
A natural response of the body to stress, characterized by feelings of worry, nervousness, or intense fear about future situations. When persistent and disproportionate, it may constitute an anxiety disorder that requires professional care.
Learn moreAntibiotic Resistance
A phenomenon in which bacteria develop the ability to survive exposure to antibiotics that were previously effective against them. The indiscriminate and incorrect use of antibiotics is the main cause of this global public health problem.
Learn moreB
Heart Rate (HR)
The number of times the heart beats per minute (bpm), serving as a vital indicator of cardiovascular health. At rest, a normal adult heart rate ranges between 60 and 100 bpm. Trained athletes may have lower values.
Learn moreBioimpedance
A method of assessing body composition that uses a low-intensity electrical current to estimate body fat percentage, muscle mass, and body water. It is widely used in clinics and gyms as a nutritional monitoring tool.
Bradycardia
A condition in which the heart beats slower than normal, usually below 60 bpm at rest. It can be physiological in trained athletes or indicate cardiac problems when accompanied by dizziness, fainting, or shortness of breath.
C
Calories
A unit of measurement of energy provided by food to the body. The balance between calories consumed and expended determines whether a person gains, loses, or maintains weight. One kilocalorie (kcal) equals the energy needed to raise the temperature of 1 liter of water by 1°C.
Learn moreCarbohydrates
Macronutrients that are the body's main energy source, divided into simple (sugars) and complex (starches and fibers). After digestion, they are converted into glucose, which fuels cells, especially brain cells.
Learn moreCholesterol
A fatty substance present in the blood, essential for forming cell membranes and hormones. Elevated levels of LDL ("bad" cholesterol) are associated with a higher risk of cardiovascular disease, while HDL ("good" cholesterol) has a protective effect.
Cortisol
A steroid hormone produced by the adrenal glands, known as the "stress hormone." At chronically elevated levels, cortisol can lead to weight gain, hypertension, immune compromise, and sleep disturbances.
Learn moreCreatine
A compound naturally produced in the body and found in meat and fish. Creatine supplementation is one of the most studied in sports science, with evidence of benefits for muscle strength, performance, and even cognitive health.
Learn moreD
Type 2 Diabetes
A chronic disease that affects the way the body metabolizes glucose, usually associated with insulin resistance. It is the most common form of diabetes, accounting for about 90% of cases. A healthy lifestyle can prevent and even reverse the condition in its early stages.
Learn moreCOPD (Chronic Obstructive Pulmonary Disease)
A progressive lung disease that makes breathing difficult, usually caused by prolonged exposure to irritating substances such as cigarette smoke. It includes emphysema and chronic bronchitis and is one of the leading causes of mortality worldwide.
Learn moreGERD (Gastroesophageal Reflux Disease)
A condition in which stomach acid flows back into the esophagus, causing heartburn, regurgitation, and discomfort. Gastroesophageal reflux disease is chronic and can lead to complications such as esophagitis and Barrett's esophagus if not properly treated.
Learn moreE
Epigenetics
A branch of biology that studies changes in gene expression that do not involve alterations to the DNA sequence. Factors such as diet, exercise, stress, and environmental exposure can "turn on" or "turn off" genes, influencing health throughout life.
Learn moreChronic Stress
A prolonged state of activation of the body's stress response system, which can affect virtually every organ system. Unlike acute stress (adaptive), chronic stress is associated with cardiovascular disease, depression, and immune compromise.
Learn moreAerobic Exercise
Physical activity that uses oxygen as its primary energy source, increasing heart rate for sustained periods. Examples include walking, running, swimming, and cycling. At least 150 minutes per week is recommended for adults.
Learn moreF
Heart Rate
The number of heartbeats per minute. Resting heart rate is a marker of cardiovascular fitness, while maximum heart rate is used to calculate training zones. Monitoring it helps optimize exercise and detect irregularities.
Learn moreDietary Fiber
A plant component that is not digestible by the human body, essential for digestive health. Soluble fibers help control blood sugar and cholesterol, while insoluble fibers promote intestinal transit. The daily recommendation is 25 to 30 grams.
Metabolic Flexibility
The body's ability to efficiently switch between burning carbohydrates and fats as an energy source, depending on availability and demand. People who are metabolically inflexible tend to have greater difficulty losing weight and controlling blood sugar.
G
Blood Sugar (Glycemia)
The concentration of glucose present in the blood at a given moment. Normal fasting blood sugar is below 100 mg/dL. Values between 100–125 mg/dL indicate prediabetes, and above 126 mg/dL suggest diabetes.
Learn moreGlucose
A simple sugar (monosaccharide) that serves as the primary energy source for the body's cells, especially brain cells. It is obtained from the digestion of carbohydrates and regulated by the hormones insulin and glucagon.
Learn moreBody Fat
The percentage of total body weight composed of adipose tissue. An adequate amount of fat is essential for thermal insulation, organ protection, and hormone production. Healthy values vary by sex and age.
Learn moreVisceral Fat
Fat stored around the internal organs in the abdominal cavity. Unlike subcutaneous fat, visceral fat is strongly associated with a higher risk of type 2 diabetes, cardiovascular disease, and metabolic syndrome.
H
Hydration
The process of maintaining adequate water levels in the body, essential for the functioning of all body systems. Dehydration can cause fatigue, headaches, and kidney impairment. About 2 liters of water per day is recommended for adults.
Learn moreHIIT (High-Intensity Interval Training)
A training method that alternates short periods of intense exercise with recovery periods. Studies show that HIIT can improve cardiorespiratory capacity, insulin sensitivity, and promote fat loss in less time than continuous exercise.
Learn moreHypertension
A chronic condition in which arterial blood pressure is persistently elevated (≥130/80 mmHg according to current guidelines). It is the main risk factor for stroke, heart attack, and chronic kidney disease. Often asymptomatic, it is called the "silent killer."
Learn moreHypothyroidism
A condition in which the thyroid gland does not produce enough thyroid hormones, resulting in a slow metabolism. Symptoms include fatigue, weight gain, cold intolerance, and depression. It is more common in women and treatment usually involves hormone replacement.
I
BMI (Body Mass Index)
An international measure used to classify body weight relative to height, calculated by the formula weight (kg) / height² (m). Although widely used, BMI does not differentiate muscle mass from fat and should be supplemented with other indicators.
Learn moreInsulin
A hormone produced by the pancreas that allows cells to absorb glucose from the blood for use as energy. Insulin resistance occurs when cells do not respond properly, leading to elevated blood sugar levels and eventually type 2 diabetes.
Learn moreImmunity
The body's ability to defend itself against pathogens such as viruses, bacteria, and parasites. The immune system is composed of a complex network of cells, tissues, and organs. Diet, sleep, and exercise are fundamental pillars for its maintenance.
Learn moreJ
Intermittent Fasting
A dietary strategy that alternates fasting and eating periods in regular cycles, such as 16/8 (16 hours of fasting, 8 hours of eating). Studies suggest benefits for weight loss, insulin sensitivity, and cellular autophagy, but it is not suitable for everyone.
L
LDL Cholesterol
Low-density lipoprotein, popularly called "bad cholesterol." When in excess, LDL deposits on artery walls, forming atherosclerotic plaques that increase the risk of heart attack and stroke. Ideal values are generally below 100 mg/dL.
Longevity
The study and practice of factors that contribute to a long and healthy life. Research in blue zones (regions with a high concentration of centenarians) highlights plant-based diets, regular physical activity, social connections, and life purpose as pillars.
Learn moreBlue Light
A wavelength of visible light emitted by electronic device screens and LED lamps. Excessive exposure, especially at night, can suppress melatonin production, disrupting the circadian rhythm and sleep quality.
Learn moreM
Macronutrients
Nutrients needed in large quantities to provide energy and maintain bodily functions: proteins, carbohydrates, and fats. Each plays distinct roles in metabolism, and the balance between them is essential for health.
Learn moreMenopause
A natural phase in a woman's life marked by the permanent cessation of menstruation, usually between ages 45 and 55. It is accompanied by significant hormonal changes that can cause hot flashes, mood swings, and increased cardiovascular and bone risk.
Learn moreBasal Metabolic Rate (BMR)
The minimum amount of energy the body needs to maintain vital functions at absolute rest, such as breathing, circulation, and temperature regulation. BMR is influenced by age, sex, weight, height, and body composition.
Learn moreMicrobiota
The collection of trillions of microorganisms that inhabit the human gastrointestinal tract. The gut microbiota influences digestion, immunity, metabolism, and even mood through the gut-brain axis.
Learn moreMindfulness
A practice of full attention that involves focusing awareness on the present moment intentionally and without judgment. Scientific evidence indicates benefits for reducing stress, anxiety, chronic pain, and improving sleep quality.
Learn moreMyokines
Cytokines and peptides produced and released by muscle fibers during muscle contraction. Myokines exert anti-inflammatory effects, regulate glucose and fat metabolism, and promote communication between muscles and other organs.
Learn moreN
Neuroplasticity
The brain's ability to reorganize itself by forming new neural connections throughout life. This phenomenon allows the brain to adapt to new experiences, learn new skills, and recover from injuries. Physical exercise, learning, and sleep are powerful stimulators.
Learn moreClinical Nutrition
A field of nutrition dedicated to the dietary management of medical conditions using evidence-based approaches. It encompasses everything from hospital nutritional support to dietary planning for the prevention and control of chronic diseases.
O
Obesity
A chronic multifactorial disease characterized by excessive accumulation of body fat that impairs health. It is defined by a BMI ≥ 30 kg/m² and is associated with type 2 diabetes, cardiovascular disease, certain types of cancer, and reduced life expectancy.
Learn moreOsteoporosis
A systemic skeletal disease characterized by decreased bone mineral density and deterioration of bone microarchitecture, increasing fragility and fracture risk. Impact exercises, calcium, and vitamin D are fundamental in prevention.
Learn morePolycystic Ovary Syndrome (PCOS)
A common endocrine condition affecting women of reproductive age. It is characterized by menstrual irregularities, hyperandrogenism, and ovarian cysts, which can impact fertility and metabolism.
Learn moreP
Ideal Body Weight (IBW)
The estimated healthy body weight for a given height, age, and sex. There are various formulas to calculate it, such as those by Devine, Robinson, and Miller. Ideal weight should be interpreted as a range, not an exact number.
Learn moreBlood Pressure
The force that blood exerts against the artery walls during circulation. It is expressed in two values: systolic (maximum pressure, during heart contraction) and diastolic (minimum pressure, during relaxation). Normal values are below 120/80 mmHg.
Learn moreProtein
An essential macronutrient composed of amino acids, fundamental for building and repairing tissues, and producing enzymes and hormones. The recommended daily intake ranges from 0.8 to 2.0 g/kg of body weight, depending on the level of physical activity.
Learn moreQ
QR Code
A Quick Response Code that stores information readable by smartphone cameras. In healthcare, QR codes are used to access medication information, digital vaccination cards, and electronic medical records.
Access toolR
Waist-to-Hip Ratio (WHR)
An anthropometric indicator obtained by dividing the waist circumference by the hip circumference. Values above 0.90 for men and 0.85 for women indicate greater abdominal fat accumulation and elevated risk of cardiovascular and metabolic diseases.
Learn moreInsulin Resistance
A condition in which the body's cells do not respond properly to insulin, forcing the pancreas to produce increasingly larger amounts of the hormone. It is the central mechanism of type 2 diabetes and metabolic syndrome.
Learn moreCircadian Rhythm
A biological cycle of approximately 24 hours that regulates physiological processes such as sleep, hormone production, body temperature, and metabolism. It is primarily synchronized by light exposure, and disruptions can profoundly affect health.
Learn moreS
Sleep
An essential physiological state of rest for the body and mind, during which vital processes of cell repair, memory consolidation, and hormonal regulation occur. Adults need 7 to 9 hours per night. Chronic sleep deprivation increases the risk of obesity, diabetes, and heart disease.
Learn moreCarpal Tunnel Syndrome
A condition caused by compression of the median nerve in the wrist, causing pain, tingling, and weakness in the hand and fingers. It is common in people who perform repetitive hand movements, such as prolonged typing.
Learn moreSupplementation
The use of products that supplement the diet with nutrients such as vitamins, minerals, amino acids, or fatty acids. It should be based on documented individual needs and guided by a healthcare professional, avoiding indiscriminate use.
Learn moreT
TDEE (Total Daily Energy Expenditure)
Total Daily Energy Expenditure — the body's total caloric expenditure in a day, including basal metabolism, thermic effect of food, and physical activity. Knowing your TDEE is essential for planning weight loss, maintenance, or muscle gain diets.
Learn moreTestosterone
The primary male sex hormone, produced in the testes and in smaller amounts in the ovaries and adrenal glands. It regulates muscle mass, bone density, fat distribution, and libido. Its levels naturally decline with aging.
Learn moreThyroid
An endocrine gland located in the front of the neck, responsible for producing the T3 and T4 hormones that regulate body metabolism. Thyroid dysfunctions (hypo- or hyperthyroidism) affect energy, weight, mood, and cardiovascular health.
Triglycerides
A type of fat present in the blood that stores unused energy from food. Elevated levels (above 150 mg/dL) are associated with a higher risk of cardiovascular disease and pancreatitis. Diet, exercise, and weight control help reduce them.
V
Vaccination
The administration of vaccines to stimulate the immune system to produce defenses against specific infectious diseases. Vaccination is one of the most effective public health interventions in history, responsible for the eradication or control of numerous diseases.
Learn moreVitamin D
A fat-soluble vitamin essential for calcium absorption, bone health, and immune function. It is produced by the skin in response to sun exposure and also obtained through diet. Vitamin D deficiency is highly prevalent and is associated with osteoporosis and immune dysfunction.
Learn moreZ
Blue Zones
Regions of the world identified by researcher Dan Buettner where people live significantly longer than the global average. The five blue zones (Okinawa, Sardinia, Nicoya, Ikaria, and Loma Linda) share patterns such as predominantly plant-based diets, natural physical activity, and strong community ties.
Learn more