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monicaquinn

monicaquinn

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  1. You fall asleep without problems, but in the middle of the night, you wake up and toss and turn from side to side in an attempt to fall asleep again. What causes nighttime awakenings and how to deal with them? Causes of Waking up at Night There are many reasons why people wake up at night, both external and internal. Common external causes include street noise, snoring partner, plenty of light in the bedroom, improper temperature (too warm or too cold), pets in the bed, an uncomfortable mattress or a child who woke up and came to your room. The internal causes of sleep are also varied and depend on many parameters. Gender and Age The older a person becomes, the more often he/she suffers from interrupted night sleep. Older people often sleep during the day and wake up in the middle of the night. Young women have nighttime awakenings associated with the menstrual cycle: just before the onset of menstruation. Pregnant women wake up at night due to many reasons: swollen legs, backache, frequent urination, heartburn, and fetal movement. Nightly awakenings can torment women when menopause occurs - due to fever, heart palpitations, sweating, stress, and anxiety. Diseases and Medications Talk with your doctor if you have apnea during sleep. Chronic pains, such as arthritis or fibromyalgia, also often cause night awakenings. Despite the fact that everyone wakes up sometimes to go to the toilet, if you wake up due to frequent urge to urinate, you should pay attention to this and consult with your doctor. Diabetes, diseases of the thyroid gland, kidney, lung, and cardiovascular system can also cause night awakenings. Taking medications such as beta-blockers and diuretics can also affect your sleep. Other reasons Stress, depression and anxiety disorder are often accompanied by insomnia and sudden night awakenings. When to Start Worrying If you periodically wake up in the middle of the night, this is not necessarily a sign of a disease or disorder. To understand when to start worrying, doctors advise applying the rule of three. If sudden wake-ups occur three times a week, last at least 30 minutes and repeat for 30 days, you should visit a doctor. What to Do If You Cannot Fall Asleep? There are several ways to help cope with nightly awakenings on your own. Don’t spend more time in bed. Some people think that the more time they spend in bed, the more time they will sleep. In fact, this is the worst thing you can do if you have insomnia. On the contrary, you should instead spend less time in bed. For example, go to bed an hour later than usual, and get up at the same time as always. This may seem illogical, but it really works. Here are some more ways to cope with insomnia. Don’t sleep. If you sleep during the day, it takes hours from your night sleep. But if you really want to, you can take a nap for no more than 20 minutes until 2 pm - this should be enough to rest and gain strength. Limit your intake of alcohol and nicotine, fluids, and heavy meals. Also, give up physical activity for at least three hours before bedtime. All of this can trigger a sudden night awakening. Don’t consume caffeine eight hours before bedtime. Caffeine not only prevents you from falling asleep but can also cause a night awakening. Don’t lie in bed if you cannot fall asleep. Get up, walk around the room, do something quiet and calm in dim lighting. Go back to bed only when you feel sleepy. Don’t look at the clock. When you consider how many hours are left until the alarm bell rings, you are nervous and worried, which, in turn, prevents you from falling asleep even more.
  2. monicaquinn

    5 Products to Help Cope with Stress

    Many people think that stress is a reason to forget about healthy eating. But the next time you seize the excitement before an upcoming exam or an important meeting at work with a piece of cake, remember that harmful food will not help you cope with nervous tension. What is stress? Stress is defined as the body's response to the so-called stress factors. They can be emotional or physical. Severe stressful events include the death of a loved one, divorce or separation, consequence of physical or emotional violence or injury Less obvious stress factors include lack of sleep, malnutrition, prolonged hard work, excessive exercise and excessive care for others to the detriment of yourself. Positive factors can also be stress factors, such as a wedding, getting the job you dreamed of, or moving to another city. There are people who are very susceptible to stress, immediately noticing both its physical consequences (for example, stomach pain, headaches, heart palpitations, or neck pain) and emotional (irritability, fatigue, craving for sweets or salty foods). But there are also other people with a light cheerful nature, satisfied with life, who do not even suspect that their body may be suffering or that the physical symptoms that they feel are nothing but a consequence of stress. In fact, many people are so accustomed to living under constant stress that they simply do not notice it. And to others, it is simply necessary to feel like a successful person. Nevertheless, despite the diversity of nuances, all stress factors trigger a whole cascade of processes in the body, which is called the stress response. But these five products will be able to provide stable blood sugar levels, reduce anxiety and increase the content of dopamine - a hormone that causes the feeling of pleasure. 5 Products That Help Fight Stress 1. Salmon Studies have confirmed that omega-3 fatty acids contained in salmon, significantly reduce anxiety. To feel the effect, eat 180-200 grams of salmon twice a week. Moreover, from this fish, you can cook a huge number of dishes. 2. Bitter chocolate It is a known fact that dark chocolate can reduce the level of cortisol, a stress hormone. At the same time, it increases the serotonin content, which regulates brain function. But it is important to remember that not every sort of chocolate has such miraculous properties. If you want to get the maximum benefit, choose chocolate with no additives and with a minimum amount of sugar. 3. Vegetable salads If you have a deadline or important negotiations are coming, prepare a salad. Folic acid in vegetables relieves depression and soothes. That’s because it promotes the formation of dopamine, a hormone that is directly responsible for emotions. Broccoli, asparagus and Brussels sprouts are the richest with this substance. 4. Turkey Turkey is not only a traditional Thanksgiving dish but also an excellent source of tryptophan, an amino acid that is essential for the formation of serotonin. Which means eating turkey can improve our mood. In addition, turkey is a dietary variety of meat, so it is ideal for those who are trying to maintain their figure. 5. Blueberries Everyone knows that blueberries are necessary for eye health. But its useful properties do not end there. This berry is rich in antioxidants that protect cells from the damaging effects of free radicals that cause premature aging. Therefore, blueberries strengthen the immune system, and a healthy body is much better able to cope with stress.
  3. We flip through the Facebook feed for dinner, view Instagram at bedtime and read Twitter on the way to work. Yes, we know perfectly well that it would be nice to spend a little less time on social networks, but work and personal life require being there almost 24/7 - and it’s hard to argue with that. Is it possible to benefit from such active use of smartphones? It turns out, yes. New research has shown that the use of social networks and apps can help us get rid of extra pounds and keep the body’s health. Social Networks and Weight Loss "We noticed that those who are positive and behave appropriately on social networks are able to achieve their weight loss goals easier” - said Munmun De Choudhury, author of the study and professor at the Georgia Institute of Technology. For this, scientists analyzed publicly available data from about 700 users who used the MyFitnessPal calorie counting application and linked it to their Twitter account. The results showed that those who initially thought positively, they eventually came to success. Such users shared recipes of healthy dishes with subscribers, their own fitness lifehacks, posted motivating quotes and training videos. They often asked followers for advice. At the same time, the tweets of unsuccessful applicants for weight loss almost always had a negative tone and, as a rule, were more restless and frightening. We are talking about messages like: “I’m almost sure that I’ll lose my mind”, “ my whole body hurts incredibly after training” and so on and so forth. In other words, if you want to lose weight, then social networks can become your faithful allies. But remember - no negative remarks. How to Lose Weight Using Instagram Despite the fact that psychologists are increasingly associating social media with unhealthy body perception, they can still be used to improve health outcomes. For example, experts say that even if our image in a social network is just an image, we tend to reach out to it, and, as a result, keep our body in good shape. We know at least three more functions of social networks that will benefit your diet. 1. Increase responsibility Planning to go on a diet? Write about it in any of the social networks (better - in the one you use most often), and your chances will increase significantly. A study conducted at the Dominican University of California showed that people who share their dietary goals with friends reach them more likely than those who do not (70% vs. 30% of study participants). 2. Help track diet Using special applications is a great way to monitor the quantity and quality of food consumed. Even if you can't give up cakes and chocolate in the first few weeks, you will most likely start to look at food in a different way (what nutritionists call "conscious food choices"). A study conducted by Health Research suggested that people who keep a food diary lose, on average, two times more pounds than those who do not take the diet so closely. And this, you see, is impressive. 3. Increase self-esteem Selfies from the gym can significantly improve a person’s opinion about themselves - so now you have scientific backing for your actions if someone suddenly wants to stop you. An experiment by Cornell University showed that the positive feedback from friends published on the user’s page improves his/her self-esteem not only at this particular moment but also in the long term. Moreover, according to the research, it works better on Facebook rather than on Instagram. Worth trying!
  4. Salt is also known as sodium chloride (NaCl), which is 40% sodium and 60% chlorine, these two minerals perform different functions in our body. There are many different types of salt, for example, table salt, pink Himalayan, marine, kosher, stone, black, and many others. These salts are different in taste, texture, and color. The difference in composition is insignificant, around 97% is sodium chloride. Some salt varieties may contain small amounts of calcium, selenium, potassium, copper, iron, phosphorus, magnesium, and zinc. Iodine is often added to it. From time to time, salt was used to preserve food. A large amount of this seasoning inhibits the growth of putrefactive bacteria, due to which products spoil. Regular table salt undergoes considerable processing: it is crushed and cleaned of impurities and minerals. The problem is that the ground salt sticks together in lumps. Therefore, various substances are added to it, for example, food emulsifier E536, potassium ferrocyanide, which is harmful to our health. Unscrupulous manufacturers do not indicate this substance in the composition on the label. But it is possible to determine its presence by a bitter taste. Sea salt is produced by evaporation and purification of sea water. In composition, it is very similar to ordinary salt, the only difference is in a small number of minerals. But since the sea waters are heavily polluted with heavy metals, they may also be present in sea salt. Salt is not only the largest dietary source of sodium but also a flavor enhancer. Sodium binds water in the body and maintains the right balance of intracellular and extracellular fluids. It is also an electrically charged molecule that, along with potassium, helps maintain electrical gradients across cell membranes, that regulates ion-exchange processes in the cells of the body. The more sodium in our bloodstream, the more water it binds. Therefore, blood pressure increases (the heart must work harder to push the blood all over the body) and the tension in the arteries and various organs increases. How salt intake affects health Everyone knows that sugar is harmful to health. And what do we know about salt? Unfortunately, you can make an analogy and say that salt is the second sugar. Information about its harm is not as common as the harm of sugar. And this is due to the fact that salt has no direct connection with weight gain and obesity. The consequences of the use of excessive amounts of salt for a long time does not affect the appearance of a person, but they will appear later. For decades, research and reputable health care organizations have suggested the need to reduce salt intake. The American Heart Association sets the level of 1500 mg of sodium per day. This amount of sodium is contained in about one teaspoon or 5 grams of salt. However, the majority of the adult population consuming at least twice as high as these norms. The number of deaths from cardiovascular diseases associated with the consumption of more than 1000 mg of sodium per day in 2017 was estimated at 2.3 million people - 42% of coronary heart disease and 41% of stroke. Eating a large amount of this food supplement causes an increase in blood pressure and increases the risk of stroke and heart disease, especially for people with hypertension which is sensitive to salt. It is also known that an excessive amount of sodium in the body leads to leaching of calcium and may cause a decrease in bone density, or osteoporosis. Both of them can lead to chronic back, wrist, elbow, and foot pain, as well as problems with teeth. Why Does Salt Addiction Arises? Lack of salt is just as dangerous as an excess of it. Its deficiency causes a strong craving for salt, and can also be a sign of illness. Let's take a look at several reasons that cause the desire to consume salt. 1. Dehydration To maintain the body, it is necessary to control the fluid balance. If its amount in the body falls below the permissible limit, then comes a desire to eat something salty. 2. Electrolyte imbalance In our body fluids play the role of a transport system, they carry the necessary minerals. Sodium, which is found in salt is an electrolyte, is one of the vital minerals. In the case of electrolyte imbalance, there are possible negative effects such as headaches, fatigue, low energy level, apathy, bad mood, excitement, nausea or vomiting. 3. Addison's disease This is a rare disease of the adrenal cortex, resulting in a decrease in the amount of vital hormones produced, primarily cortisol. One of the symptoms is salt craving. 4. Stress Cortisol, called the stress hormone, helps control blood pressure and causes the body to respond to stressful situations. A study found an inverse relationship between the amount of sodium and cortisol in the body. The more sodium, the less this hormone is produced in stressful situations. That is why in a tense, stressful period appears crave for salt and salty foods. The body in this way tries to reduce the production of cortisol.
  5. monicaquinn

    Super Facts About Superfoods

    For example beets, spinach, blueberries. There is no clear scientific definition of what a superfood really is, it is rather a marketing ploy. So-called products have a high level of vitamins, minerals, and other substances that are useful for our body. Superfoods are rich in protein, fiber, antioxidants, and healthy fats. Let’s look at some of the products that fall into this category. Coconut Oil Coconut oil is one of the best sources of saturated fatty acids. In addition, it is rich in calcium, phosphorus, and vitamins A, C, and E, which preserve beauty and youth. Coconut oil becomes liquid and transparent when heated to 26 degrees and higher. It increases the level of "good" cholesterol and lowers the level of "bad", reducing the likelihood of developing vascular and heart diseases. Sweet Potatoes One medium sweet potato contains 4 grams of fiber, 2 grams of protein and a large amount of vitamin B6, potassium and manganese. Sweet potatoes have a high concentration of vitamin C, but it also contains a lot of vitamin A (beta-carotene), which strengthens the immune system and helps the body to restore the skin and reduce acne. Eating sweet potatoes contributes to the more efficient function of the brain and nerve cells. Use it instead of traditional mashed potatoes. Broccoli Carotenoids which are contained in broccoli help the body fight against toxic substances. Broccoli is the only green vegetable with a high sulforaphane content. Sulforaphane removes carcinogenic chemicals from the body. Avocado Avocados are rich in monounsaturated fatty acids, namely oleic acid, which reduces inflammation and “bad” cholesterol. Regular consumption of avocado reduces the risk of developing metabolic syndrome, so you will lower your risk for developing diabetes and cardiovascular diseases. Spirulina Spirulina is considered almost a cure-all, but this is not quite true. Even spirulina which is rich in vitamins, minerals, and proteins, has contraindications. For example, the consumption of spirulina is undesirable in cases of autoimmune diseases. Just because of its powerful immunomodulatory effects, and in cases of autoimmune diseases the immune system fights with itself. But spirulina lowers blood pressure. This is caused by an increase in the production of nitric oxide. It helps blood vessels to relax and expand. Sauerkraut Any fermented food, such as sauerkraut, is good for digestion. It has a high content of fiber and lactic acid bacteria which facilitate the digestion of food. The content of vitamin C in this superfood is 20 times higher than in fresh cabbage. However, in the case of the syndrome of excessive growth of bacteria and fungi in the intestines, this superfood can be harmful by giving food not only to beneficial bacteria but also the pathogenic type. Ginger Ginger speeds up digestion by moving food from the stomach to the upper intestine. It is often advised to pregnant women who suffer from toxemia. Tea or water with ginger relieves nausea. In addition, ginger enhances our cognitive abilities and has anti-cancer properties. Flax Seeds Flax seeds contain vitamins A and E, which are necessary for young skin, as well as omega-3 polyunsaturated fatty acids, which are necessary for proper fat balance, lower cholesterol and proper function of the cardiovascular system. Flax seeds, like chia seeds, absorb liquid, swell and have a positive effect on the digestive tract. They are also a good source of fiber. Flax seeds should be used with caution in the case of colitis, cholecystitis, pancreatitis, and stones in the gall bladder because they have a strong choleretic property. Hempseeds Hempseeds contain a balanced complex of Omega-3 and Omega-6 acids. Edible hemp seeds do not contain phytic acid, which reduces the absorption of useful minerals: calcium, iron, magnesium, potassium, phosphorus, and zinc. Almond Milk One portion of almond milk contains 50 percent of the recommended daily intake of vitamin E that is good for skin health. It is also useful for prevention of vision loss, it strengthens bones, regulates blood sugar levels, maintains heart health and blood pressure levels. Almond milk can be added to cereals at the end of cooking, tea or coffee. Garlic Garlic helps in the prevention of colds, as it contains allicin. It’s a very important compound that has antibacterial, antiviral, antifungal and antioxidant properties. Black garlic is especially useful, it is fermented for a long time at a certain temperature. This is a traditional Korean dish. You can eat it even before work or a date, there is no sharp smell in it. Peruvian Ginseng or Maca Maca is a root vegetable. It is rich in minerals, vitamins, and amino acids, and has an amazing property - it affects male and female organisms in different ways, normalizes hormone levels and acts as an aphrodisiac. Maca is actively used by athletes instead of synthetic steroids, as it contains a lot of protein and promotes the growth of muscle mass. Guarana Guarana is a great alternative to coffee. It helps to maintain the acid-base balance. And the effect of cheerfulness lasts up to 8 hours after consumption of this superfood. Usually, 1 teaspoon of guarana is enough to stay awake and concentrated all day. Guaranine promotes the rapid hydrolysis of lipids (fats) and generally speeds up the metabolic processes. Guarana also reduces appetite. This property is associated with a high concentration of caffeine and tannins, which slightly dull the feeling of hunger. Goji Berries Goji berries contain eighteen amino acids, due to which they are an excellent source of protein. This nourishing snack reduces hunger, boosts immunity and improves the nervous system.
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