Health guide

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The main rules to get a good sleep

Forget late dinner. Otherwise you risk not only your shape but also the quality of sleep. The point is that your stomach cannot rest if it has to digest. You should have your last meal at least two hours before sleep. Give up coffee and cigarettes. Cigarette and a cup of coffee before bedtime raises blood pressure and makes the heart beat more densely. Like this it is very difficult to sleep well. Limit the amount of fluid intake. An hour before sleep, try to drink less, that you do not overload your kidneys and do not get up at night. Turn off all night and flashing devices. Even low light, flashing at the corner of the room can become a cause of insomnia. Ventilate your bedroom. Before going to bed, open the window for about 15 minutes. If possible, leave it ventilating a little bit over night. Change to comfortable clothing. Make sure you wear something that would not restrict your movements and that is made of natural materials. Go to sleep, when you begin to feel sleepy. There is no need to delay, you can always read a book the next day. If you listen to your body and not ignore its needs, you will be surprised how pleasant rest is waiting for you!

Basic healthy eating rules

  1. Eat a nutritious and various food. Make sure you eat more plant based products than than animal based food.
  2. Eat cereal origin food several times a day.
  3. Eat fresh local vegetables and fruits several times

    a day (at least 400 g per day).

  4. Maintain a healthy body weight (make sure your

    body mass index is between 18.5 and 25).

  5. Reduce consumption of fats, replace animal fats

    with vegetable fats.

  6. Replace fat meat products with legumes,

    vegetables, fish, poultry or lean meat.

  7. Use skimmed milk and reduced-fat dairy

    products (yogurt, cottage cheese, cheese).

  8. Select foods with less sugar. Forget about sugary

    drinks.

  9. Do not use too much salt. The total amount of

    salt in foods, including incoming smoked, salted, pickled products, bread, shall not exceed one teaspoon (5g).

  10. Limit alcohol consumption.
  11. Eat regularly.
  12. Do not forget that the healthiest drink of all is

    plain water.

    what to do and what not to do when you have colds?

    The common cold itself is not a dangerous disease, but if you do not take necessary measures, ignore the symptoms or not treat everything properly, it can result in complications.The most important to know is not to ignore symptoms of colds. What should you do first? Common cold is the body’s signal that says – stop and take care of me. If you can, try to rest for three days: stay at home, lie in bed, drink plenty of fluids, and sweat. Do not forget to take medications to treat cold. After these three days, most likely, you will be able to go to work. However, taking three days to rest nowadays is a luxury and not everyone can afford it. The question is how to recover without staying in bed? In this case, it is the best to go to the doctor and tell in detail what symptoms you suffer from: cough, sore throat, sore muscles, etc. Under these symptoms a doctor will choose the most appropriate medicine. A doctor should choose a number of different treatments for the common cold. When you should not treat yourself on your own Sometimes even lying in bed or tea drinking may not help. This is where the disease gets complicated. The first problem is a high temperature. If the temperature is higher than 38 degrees for long, the patient must go to the doctor. If a cup of tea and medications to treat cold do not improve or even worsen the situation, you should also see a doctor. Cold is not so innocent thing, because viruses, breach many organs. It can lead to meningitis, pneumonia, and tonsillitis. So if in three days you do not improve, you should immediately go to the doctor. What foods can really improve your vision? Each year the number of people with visual impairment is increasing. But how can we help ourselves? A healthy diet is a good answer. Here are  some tips what food you should eat in order to improve your vision. Blueberries and the active components that they contain. They reinforce retinal capillaries, protect eyes from the harmful environmental effects, help to maintain retina and optic nerve nutrition. Zeaxanthin and lutein. These materials can be found in yellow, red and orange fruits and vegetables, egg yolk, green leafy vegetables, spinach, broccoli, cereals, etc. They pause progression of cataract, senile blindness and glaucoma, and help prevent macular degeneration. Lutein is used as an antioxidant and a pigments that absorbs blue light. Studies have shown that lutein is concentrated in a particular part of macular, which is responsible for central vision. Selenium and zinc. They are powerful antioxidants, zinc helps to absorb vitamin A, and this prevents loss of vision in the dark time of the day. The main source of selenium is grains and meat. A natural source of zinc is meat, cheese, whole grains, beans, nuts, coffee, and tea. A number of zinc is in turkey, crustaceans and molluscs (oysters, shrimps, lobsters), eggs. Vitamin E and vitamin C. They are necessary for the production of mucus in the eye, they keep your eyes moist and slow down aging. A natural source of Vitamin E is wheat germ, corn, nuts, spinach, olives, asparagus, avocados, corn, linseed, olive and sunflower oil. Vitamin C can be found in citrus fruits, tomatoes, potatoes, cabbage, onions, papaya, broccoli, Brussels sprouts, black currants, strawberries, spinach, and kiwi. Vitamin A. It helps the retina of the eye to distinguish light and dark colors. Most of it is found in fish oils, butter, egg yolk, as well as cod and bovine liver, dairy products, carrots, pumpkins, tomatoes, cabbage, spinach, broccoli and other green vegetables, as well as apricots. Vitamin D. It enhances the natural visual acuity and strength. This trace element is abundant in fish oils, eggs, butter and cheese, meat, egg yolk, salmon.