How to  Maintain Healthy Habits

 How to  Maintain Healthy Habits

 

50  Healthy Living Tips

 

1-Breakfast is the most vital meal.

It should not be missed in order to refuel your body from functional metabolic changes during long hours

of sleep. It is best to include carbohydrates, fats, and proteins for an ideal nutrition such as combinations of fresh fruits, bread toast and breakfast cereals with milk.

2Maintain a well-balanced diet for a healthy living.

A well-balanced diet is eating different kinds of nutritious foods in proportion. It will boost

your energy and will improve your welfare. Excessive as well as

deficiency of specific vitamins and minerals can also cause undesirable to your health.

 

3-Be conscious of how much salt you take in during snacks and meals.

The table salt is sodium chloride which is widely used as a flavor enhancer. High sodium intake is a risk factor for diseases like high blood, heartburn, osteoporosis, and other cardiovascular diseases.

Limit sodium intake by just reducing your consumption of salty foods without taking the option of salt substitutes.

4-Stay away from the buffet or

eat-all-you-can meals because it will possibly tempt you to eat too much to get a fair value of what you have paid.

Otherwise, you can go for nutritious foods such as fresh fruits,

vegetable salads, and low-fat foods. Stand firm and resist your craving to refill your plate for the second time.

 

5-Limit intake of processed foods as in canned goods,

refrigerated and dried foods. The food processing alters the natural components of the foods which makes it less beneficial to the body. The use of chemicals

to preserve, control and enhance the flavor can be more damaging to the systems of the body than enhancing health.

 

6-Consider eating whole foods.

Whole foods are nutritious foods having its natural compounds intact. It is neither processed nor refined. It

does not contain added chemicals such as flavorings, preservatives, and other ingredients. Start eating whole foods by adding slices of fresh fruits and vegetables to each and every meal.

 

7-The  best and healthy way of preparing poultry

for a meal is to remove the visible skin and fats prior to cooking. Roast, bake or broil poultry

instead of deep frying to prevent oil absorption. Among the parts, the chicken breasts contain high protein and low fat which make it the better choice cuts.

8-Water is vital to sustaining a healthy life.

It is recommended to drink at least 8 ounces of 8 glasses of water every day. It aids the cells,

tissues, and organs to function normally. Body water deficit or dehydration can cause serious damage to kidneys and other organs

which may result in mental confusion, coma and even death if not given medical intervention immediately.

9-Maintain a low-fat diet.

Foods that are naturally low in fats are fruits, vegetables, beans, and grains. Make sure to check the product labels you buy from the market. The fat content label per serving should not be

greater than 2 to 3 grams. It is best to choose the fat content of 1 gram of fat per 100 calories.

10Supplement your body with iron nutrition.

Iron can only be taken from food sources such as red meats, fish, poultry, cereals, leafy vegetables, and raisins. It serves as a fuel to energize our body by helping in red blood cell production. Take iron-rich foods with Vitamin C for effective iron absorption.

 

11. Eat banana for breakfast

It is an effective weight loss plan known as the miracle Morning Banana Diet. In this diet plan, all you need is to eat a banana for breakfast; drink adequate water; no more eating after 8:00 PM  and sleep before midnight. It is proven to be effective since bananas increase metabolism.

 

12-Include high-fiber foods in your diet plan.

It is a simple means to maintain health and physical fitness. High-fiber foods can be found in

whole foods such as fruits, legumes, nuts, grains, and vegetables.

Fiber contents can help enhance your energy and will keep you away from diseases such as cardiovascular disease.

 

13- Carbohydrates do not increase weight.

It is not advisable to cut down carbohydrates intake because it is the primary food source of energy

and contains low fat. The side dishes eaten with rice and the spreads

placed in the sandwiches are the ones that need to be limited if losing weight is your goal.

 

14-Treat yourself for a non-fat yogurt and combine it with your favorite fruit

slices. Dairy products such as yogurt are naturally rich in Calcium to strengthen bones and vitamin A which plays a great role in making our skin beautiful. Non-fat yogurt also contains friendly bacteria known as probiotics to enhance digestive processes.

 

15- Drink orange juice or eat orange every day.

Citrus fruits are high in Vitamin C that can enhance our immune system which improves our

resistance to infection. It also facilitates in the absorption of iron for the prevention of anemia. Other sources of vitamin C include berries, tomatoes, kiwi and green leafy vegetables.

 

16-Enjoy eating steamed oysters.

Oysters are rich in zinc. Zinc is needed for the production of cells and the repair of tissues. It also helps in the

normal functioning of the immune system and the reproductive system. Zinc can also be found in other food sources such as beef and pork.

 

17.-To have a brighter and healthier eye,

eat foods rich with vitamins A, C, E, beta-carotene, and lutein. These are all antioxidants that can

decrease your risk of eye problems especially age-related macular degeneration which can cause blindness as you grow old. It can all be taken from green leafy vegetables.

18. Don’t eat if you are not hungry.

It will cause you a lot of weight. The moment you feel hungry, drink water because sometimes we respond

to our thirst by eating. After drinking and you still feel the same way, eat but don’t overdo it. It slowly and enjoy your food without adding any more foods to your plate.

 

19-Control yourself from eating too much during holidays and parties.

Foods prepared can be very mouth watery but you need to resist it by staying away from the preparation. As much as possible, set in your mind that you need to eat only nutritious foods at a nonexcessive amount.

 

20-Be conscious of what you are drinking.

Sodas, coffee, energy drink, and alcohol drinks contain a lot of calories. It concentrates more on

making your belly fats bigger. When you feel thirsty, the cheapest and most helpful for your body is to grab a glass of water or diluted freshly squeezed juice instead.

 

21. Junk foods literally mean useless.

It does not do any good to your body. It is high in sodium, calories and a lot of chemical ingredients to

attract buyers with artificial flavoring. Instead of buying junk foods for your snacks and break time, substitute it with nutritious fruits and vegetables.

22-Reduce your sugar gradually

in your hot or cold drinks until you don’t need it anymore. White sugar does not contain any vitamins or

minerals, and brown sugar contains a very small amount of no nutritional importance. Sugar and honey are also fattening and can cause tooth decay.

23-Give fruit or toys

instead of giving candies and sweets to children as present or reward. Children as young associative learners will later associate harmful foods with good events. This might overshadow

their thinking about the true value of a healthy and nutritious diet. As much as possible, practice a healthy lifestyle with the young ones.

 

It is important to be careful about how much you eat.

Know the intended number of servings of packed foods before eating. Some packed

noodles can be small in packages but they sometimes prepared for two or more persons. Others fail to realize this and eat the whole pack of noodles making their calories and food intake double.

 

25-Eat more fish .

Whitefish is low in fat and oily fish has high omega 3- fatty acids. Fish oil or omega 3-fatty acids are unsaturated oil that cannot be found in other food sources. It will help the body combat cholesterol and will help maintain a healthy heart function.

26-Omega 3-fatty acid

It is beneficial in getting rid of cholesterol but for those who do not like to eat oily fish can substitute Flaxseeds instead. It is composed of Omega 3 fatty an acid which is available in different nutrition store. You can take this once a week as your food supplement.

27-Be careful of what you buy in the grocery store

an attractive food package and expensive price do not necessarily mean that it is healthy. Famous product endorsers can also be very convincing but you should not believe everything you see and hear from them. It is best that you have your own knowledge of what is good for you.

28-The most important thing to know about allergy is the allergen.

Allergens are substances that trigger allergy which can be in the form of dust, pet’s hair, scents, pollen, and smoke. Trace the pattern of your allergy. Sneezing after cleaning your house might mean that your allergens

are dust.

29- Do an elimination dieting if you suspect that you are allergic to foods.

Do this gradually by eliminating each food you usually eat for a period of 2 to 4 weeks to see changes. The process will be repeated in an opposite manner by introducing again the eliminated food to see if allergic symptoms will be manifested.

30-The best way to deal with food allergy is to avoid its triggering factor.

Check food labels carefully for additives that can cause you allergic reactions. If you suspect that a specific additive can cause you the allergy, avoid those as much as you can. Consider fresh and unprocessed foods.

31-Monitor your food intake by keeping a diary.

List down all your activities including all the foods you eat. Take note of when your allergies begin to show. It may establish a connection between your allergic reactions and a particular food, or something like scents, soap, cosmetics, clothing that you wear or your pet’s fur.

32-Do not hesitate to ask the ingredients of the menu

when eating at restaurants, parties or when eating foods prepared by someone else. It is important to know this information for your own safety and precaution. Always bring with you antihistamines or anti-allergy drugs as prescribed by your doctor for emergency cases.

33-If possible, wear an ID bracelet that indicates your allergy.

This will help other people know what triggers your allergic reactions in cases of emergency. You may also consider telling your family members, officemates and friends about your allergies before going to a buffet. In this case, they can alert you of the food you should not take.

34-It is important to seek help from experts

such as allergist or immunologist for better diagnosis and treatment of your allergies. They

may perform several tests to identify the specific triggering factors. They will also provide you medical prescription suited for you.

35-It is best to check if you manifest signs and symptoms

of allergies in the widely known food allergens such as soy, milk, peanuts, seafood, and eggs. If it cause you itchiness, sneezing, swelling and hives; keep it away from your home and avoid these as much as possible.

36-As soon as you discover that you have a food allergy, you need to adjust

your meal plan as well as your nutritional intake. By getting rid of the triggering foods, you may need to supplement the nutrients lost. Diet modifications are necessary but still observe a well-balanced diet to maintain a healthy body without the food that triggers your allergy.

 

37-Sometimes the food allergens are your favorite foods which could be

more difficult for you to get rid of.

Try to condition your mind that foods and additives that can trigger your allergies are not edible. In this way, you can gradually avoid temptation of eating or tasting bits.

 

38-It is better not to eat any kind of nuts

even if you are aware of the specific type of nut you are allergic to. Determine carefully the content

of what you are buying because nuts are not only present in some food products but are also used as ingredients in shampoos, soaps, and lotions.

39-Stress, tension, and anxiety can also trigger allergies.

Try to determine the causes and deal with it by relaxation, meditation, reflection and

other kinds of coping techniques. Drink milk before sleeping at night it can greatly contribute to a good rest thus decreases your potential to be stressed out.

 

40-Always be ready because allergic reactions may occur anytime and

anywhere.

Imagine different situations in advance about having an allergy and how you can handle it if you are away from your home. This will help you prepare and think for your safety first than panic and not do anything at all.

41-If your children have food allergies, teach them not to accept any food

given by their friends, classmates or anyone without your confirmation.

Let them know what they are allergic to and the symptoms they will manifest in order for them to seek help from adults or their school clinic when it occurs.

42-Avoid all kinds of milk and dairy products if you have milk allergy.

Make sure to have alternative nutrition or substitute milk nutrients by eating calcium-rich foods and Vitamin D. Consider eating more spinach and broccoli or talk to a dietician to provide you with a more planned diet.

 

43-Supplement yourself with vitamin C.

Vitamin C functions as a natural anti-allergy. A recommended intake of 1000 mg of vitamin C taken two

times a day can be a natural treatment for the relief of your allergies and asthma. It should be taken from fresh citrus fruits not canned juice or processed foods.

44-Taking a bath before going to sleep at night is recommended for those

who have allergies with pollen.

It is difficult to avoid pollen but reducing your exposure can be attainable. Stay inside especially on hot, dry and

windy days. Always close your windows and doors with your air conditioner on. A carpeted floor is not recommended for those with dust allergies. It will trigger sneezing and itchiness continuously. Otherwise, purchase a vacuum cleaner to clean it more often. Bed covers should also be changed often to keep from setting in. Leaving your footwear outside your room is also a good idea to prevent more dust.

45-It is best not to share your bedroom with your pets especially if you

have allergies.

Place them in a separate room to avoid inhaling their hair and dead skin cells. Sometimes others who have a different type of allergy may develop allergic reaction to pets more often to those who share a bed with their pets.

47-Wear gloves and mask when dusting or cleaning your house

to prevent inhalation of dust. Keep your stuffed toys or place them in a sealed plastic wrap. Always wash floor rags to prevent the growth of molds. Make sure to vacuum or clean under your bed and always use a damp cloth to wipe the dust off.

48-For skin allergies such as contact dermatitis, you should know the

surface or texture that you are allergic to.

The most common causes of skin allergies are fake jewelry, leather-made materials, and metals. If

you are allergic to these, make sure that you will place a cloth or cover to prevent direct contact with your skin.

 

49-Wash skin surface with cool water and mild soap immediately

after you developed rashes and itchiness from a known chemical irritant. Don’t scratch to prevent wound and further infection. You may use calamine lotion to treat itchiness but not in the face area or near the eyes. If rashes will continuously develop, seek for medical help.

50-Have a daily workout or exercise

Exercising and a daily workout will not only give you a healthy body but also help in purifying your body

and mind through the release of your aggressive endorphins and emotions. Through exercise, you can take in more oxygen allowing your body to pump blood faster.

What is the Normal Heart Rate?

What is the Normal Heart Rate?

Heart rate

 

Heart rate
The heart rate is the number of heartbeats for a period of time, usually one minute. It varies base on many parameters such as :

Age
Sexe
Physical form
Body shape
The presence of a pathology
The emotions, stress

physical activity, weather

Hormonal changes or fluctuations

Taking medication, etc.

The American Heart Association states the normal resting adult human heart rate is 60–100 bpm. Tachycardia is a fast heart rate, defined as above 100 bpm at rest. Bradycardia is a slow heart rate, defined as below 60 bpm at rest. During sleep, a slow heartbeat with rates around 40–50 bpm is common and is considered normal. When the heart is not beating in a regular pattern, this is referred to as an arrhythmia. Abnormalities of heart rate sometimes indicate disease

It is slightly higher in women than in men.
The hearts of children beat faster: in the newborn, between 120 and 160 times per minute!
On the contrary, in athletes, the heart rate can drop to very low levels, up to 40 bpm.
When you exercise, the heart rate increases, especially as the effort is sustained. The muscles are better supplied with oxygen and nutrients. The heart rate, however, reaches a threshold that can not be exceeded, which corresponds to the maximum heart rate.

How to measure Heart rate

Traditional Way

Place two fingers (the index finger and the middle finger) on an artery, at the wrist for example, or the neck.
Count the number of beats thus felt for a minute precisely.
To make sure is recommended to repeat the operation three or four times in a row and then average the results obtained.

Heart Rate Monitor

Image result for heart rate monitor free image

The heart rate monitor most of the time is used by professionals it is particularly useful for endurance athletes, in order to better dose their effort.
In many cases, it may not be accessible to everyone

Electrocardiogram

Image result for electrocardiogram machine

An electrocardiogram is used by the cardiologist
Is a diagnostic tool that is routinely used to assess the electrical and muscular functions of the heart. While it is a relatively simple test to perform, the interpretation of the ECG tracing requires significant amounts of training.

Complications associated with a high heart rate 

High blood pressure;
insufficient blood supply to the heart muscle due to coronary heart disease (atherosclerosis)
Valvular heart disease,
Heart failure, cardiac muscle disease (cardiomyopathy)
Tumors or infections;
Other medical conditions, such as thyroid disease, certain lung diseases, electrolyte imbalance, or alcohol or drug abuse
Emotional stress or the consumption of large amounts of alcoholic or caffeinated beverages.

 

Causes of a high heart rate

Lack of exercise, poor eating habits, smoking, alcohol, and drugs consumption
Heart diseases and health issues ( illness)

Food for a good Heart Rate

Image result for food for a heart rate


Omega-3 fatty acids found in fish and fish oil such as salmon, tuna, mackerel
Lean meats, nuts such as almonds or walnuts
Leafy Green vegetables, and most fruits
Whole grains, Fiber and bean sprouts

How to naturally lower heart rate


Relaxing and trying to remain calm.
Practice physical activity
Take 30 to 45 minutes walk recommended in nature or far from the urban environment
Take a warm shower or bath, stay in for long relaxation time
Avoid stress, enjoy to relaxation music, stretching
Practice Yoga or another form of meditation

Our advice

Image result for beautiful heart

Your heart is a precious gift, a unique body engine Take care of yourself and enjoy a long life.

Beatrice F.M

Anxiety ( Disorder) : Causes,symptoms,Natural Treatments ,Medical Help

Anxiety ( Disorder) : Causes,symptoms,Natural Treatments ,Medical Help

What is Anxiety 

Anxiety is considered as a psychological and physiological state, it is also a disagreeable emotion and considered as a Normal reaction to stressful situations.
when Anxiety it becomes very excessive become an Anxiety disorder
Although this is a normal reaction to stress, it can take the form of the pathological disease and the person who suffers for a long time can develop other mental health disorders such as depression, etc..

What are the symptoms of anxiety?

 Common Psychological symptoms

Difficulty concentrating
Excessive worrying.

Common physical symptoms

.Fatigue
.Sleeping Troubles
.Headache
.Irritability
.Phobia( Feeling Fears for small or big things)
.Panic Attacks
.Heart palpitations ( fast heartbeats )

.Choking sensation
.Excessive sweating;
.Hot flashes or, on the contrary, chills
.Muscle tension
.High blood pressure
.Chest Pain and tightness
.Body tremors generalized to the whole body;
.Nausea
.Diarrhea
.Numbness

 What are Natural treatments of anxiety (disorders)

Meditation

Meditation is a type of relaxation that has strong soothing and calming properties. Few minutes in a quiet place are enough to chase the anxieties.

Relaxation.

There are several types of relaxation that will help you feel better and avoid stress. Some type of relaxation are professional others are general, classic practices such as :

Music and art therapy
Deep breathing
Hypnosis
Massage
Meditation
Tai Chi
Anti-stress yoga

Healthy Eating

Healthy eating habits will help you feel better and be in a good mood.

Rest
Rest is an ally of good health and has immediate positive effects on brain and body function
Sleep at least 8 hours (adults) Children need more hours depending on age.
Toddlers 1-2 years 11 to 14 hours
Preschoolers 3-5 years 10 to 13 hours
School-aged children 6-13 years 9 to 11 hours
Teenagers 14-17 years 8 to 10 hours

Avoid the consumption of alcohol and caffeine.

Positive Relationships

Surround yourself with positive relationships, privilege constructive conversations with friends, family members, colleagues regardless of your social background (Work, School, etc …)
Get involved in social activities, sports, leisure.
Avoid staying alone for too long ( avoid isolation).

Discover activities, a recreation that makes you feel good.
Be Involved in community activities and build a social network.

Medical Help

It is very necessary to ask the help of a mental health professional if the anxiety becomes much more excessive.
Support from family members is important for complete healing.

Our advice

Often Evoking Mental health problems is synonymous with judgment, rejection, and condemnation, yet everyone can find themselves in a situation of anxiety disorder regardless of age, sex social status.
Let’s be kind, help those who suffer from it.

 

 

36  AWESOME QUOTES TO A BEAUTIFUL LIFE

36 AWESOME QUOTES TO A BEAUTIFUL LIFE

 

 Learn  Tips For  a  Beautiful  Happier Life 

 

 

 Take a 10-30 minutes walk every day & while you walk, SMILE…..

 

1. Take a 10-30 minute walk every day & while you walk, SMILE. It is the ultimate antidepressant.

2. Sit in silence for at least 10 minutes each day

3. When you wake up in the morning, pray to ask God’s guidance for your purpose, today.

4. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.

5. Drink green tea and plenty of water. Eat blueberries, broccoli, and almonds.

6. Try to make at least three people smile each day.

7. Don’t waste your precious energy on gossip, energy vampires, and the issue of the past and negative thoughts of things you can’t control. Instead, invest your energy in the positive present moment.

8. Eat breakfast like a king, lunch like a prince and dinner like a college kid with a maxed out charge card.

9. Life isn’t fair, but it still good.

10. Life is too short to waste time hating anyone. forgive them for everything!

11. Don’t take yourself so seriously. No one else does.

12. You don’t have to win every argument. Agree to disagree.

13. Make peace with your past so it won’t spoil the present.

14. Don’t compare your life to others. You have no idea what their journey is all about.

15. No one is in a change of your happiness except you.

16. Frame every so-called disaster with these words: “in five years, wills this matter?”

 17.No matter how you feel, get up, dress up, and show up.

18. What other people think of you is none of your business.


19. Time heals everything. A however good or bad situation is, it will change.

20. Your job won’t take care of you when you are sick. Your friend will. Stay in touch.

21. Envy is a waste of time. You have already all you need.

22. Each night before you go to bed, pray to god and be thanks full for what you’ll accomplish today!

23. The best is yet to come… Believe.

24. Do the right thing!

25. Remember “Karma has no menu you get served what you deserved.”

26. Call your family often.

27. Help the needy. Be a “giver”, not a “taker”.

28. Forgive everyone for everything for your own peace.

29. Enjoy every moment, it will not last forever

30. Do not judge someone ‘s steps before you walk few meters in his shoes.

31. Spend time with your friends and family.

32. Avoid debt, live with what you have.

33. Do not stop learning, make a classroom inside yourself, learn from everything around you.

34. Make NO  a full sentence, it doesn’t require explanation.

35.Each night before you go to bed complete the following statements: “I am thankful for…” – “Today I accomplished…”

36. Remember that you are too blessed to be stressed.

 You are the master of your Happiness Game go for it until you win the Cup.        Beatrice M.

 

Nelson Mandela speaking on courage

 

 

 

 

Working with Your Natural Circadian Rhythm to Create a Healthy Morning RoutineBy Dr. Jennifer MacKenzie BSc, ND

Working with Your Natural Circadian Rhythm to Create a Healthy Morning RoutineBy Dr. Jennifer MacKenzie BSc, ND

Morning Routines   (Dr. Jennifer MacKenzie BSc, ND)

With a busy schedule and sometimes working late into the evening, building a healthy morning routine has been a challenge for me. In the past when I’ve developed a morning routine, I often felt I was sacrificing sleep. I’ve experimented with meditation, morning exercise, gratitude journals, intermittent fasting all with the goal of creating a healthy morning routine, in order to feel energetic and grounded for my day. Often, I found myself not being able to stick to the routines, since the time demands were too great. I ended up sprinkling in these activities when there was time, but never really sticking to one thing.

During my commute to work one day I was listening to the Podcast Works for Me – “How to Make Yourself a Morning Person” with the hopes of finding inspiration on how to build a healthy morning routine. The podcast discusses the outcomes of the podcast author challenging herself to a new morning routine, with the help of scientific research. The morning routine is called RISE-UP, a method developed by Alison Harveyof the Golden Bear Sleep and Mood Research Clinic. She is a professor of clinical psychology at the University of California, Berkeley. The real take away that I got from the author of the podcast – Francesca Levy, was how she got the feeling of time to herself. In the podcast, she described how having a young child and a busy work schedule left her feeling that she didn’t have any time to herself. This feeling having no time or time to yourself seems ubiquitous in our culture and can lead to frustration, anxiety, and burnout. Creating this morning routine is really about creating time for self-care (Smullens., 2015).

RISE UP METHOD

The RISE UP method aims to help those suffering from severe sleep inertia, also known as morning grogginess. Harvey describes sleep inertia as “the technical term for the normal and natural transitional state of lowered arousal and impaired performance following sleep.” Sleep inertia can last for a period of 5 to 20 minutes of grogginess, this includes the feeling of heavy eyes, body pain and a desire to go back to sleep. Harvey describes sleep inertia as a normal transition from sleep to being awake and recommends it’s best to get up and start moving. So that strong impulse to hit the snooze button is a natural impulse but snoozing doesn’t improve alertness or sense of being awake during the day (Kaplan et al., 2018). Part of this may be due to the fact that snoozing, starts another sleep cycle, but doesn’t allow you enough time to complete a sleep cycle, which typically lasts from 90 to 120 minutes (Natural Patterns of Sleep).

RISE UP Steps
Refrain from snoozing – Avoid hitting the snooze button on your alarm
Increase Activity – Perform physical activity within the first hour of waking
Shower or wash your face and hands – Shower or wash your hands and face with cold water
Expose yourself to sunlight – Expose yourself to natural sunlight first thing in the morning
Upbeat music – Listen to upbeat music, since taste in music is so subjective, choose music that makes you feel energetic and upbeat
Phone a friend – To make this easier, suggest this morning routine to a friend, who you can call to in the morning and they can offer you accountability and vice versa.

Research on the RISE UP method

Refrain from snoozing – Pressing snooze extends sleep inertia/grogginess by delaying physical activity and the physical stimulation that comes with physical activity. Snoozing also affects the sleep-wake cycle, which increases sleepiness (Kaplan et al., 2018).

The sleep-wake cycle or the circadian rhythm is a daily pattern that signals our body when it’s time to sleep and when it’s time to be awake. For most people, the sleep cycle is seven to nine hours and our time awake is 15 to 17 hours (Natural Patterns of Sleep).

These cycles are controlled by a set of hormones, one of them being adenosine. Adenosine is nucleoside, a chemical that our bodies naturally produce, which is important in energy transference and is also a neuromodulator. Adenosine begins to be released and accumulates once awake, the levels continue to accumulate throughout the day, when it binds to specific receptor sites, it causes an inhibitory type action, leading to drowsiness. Which is why the longer you stay awake the sleepier you become. Caffeine and adenosine belong to the same chemical group called xanthines, caffeine can readily bind to the adenosine receptor in the brain. When caffeine binds to the adenosine receptor in neurons of the brain, there is no effect on the receptor, but it does block adenosine from binding. Which is why
caffeine promotes wakefulness, but only temporarily. Once the caffeine is cleared from the body, the adenosine is still there and the feeling of sleepiness will likely return (Urry et al., 2014).

Increase activity for the first hour – Studies has shown that exercising at night can decrease the feeling of sleepiness, and may cause difficulty falling asleep as well as sleep quality. Exercise increases your core temperature, releases adrenaline and increases your heart rate, which promotes wakefulness (Kaplan et al., 2018).

Shower or wash your face and hands with cold water – Cold water applied to the skin causes vasoconstriction, which is the constriction of blood vessels. Cold water causes reduced blood flow in the skin and studies have found that vasoconstriction in the hands and face reduces subjective sleepiness (Krauchi et al., 2006)

Exposure to sunlight – Morning bright light turns off melatonin production and promotes an increase in cortisol levels. Light exposure upon waking can reduce morning grogginess and reset the circadian rhythm (Kaplan et al, 2018).

Upbeat Music – Studies have shown that upbeat music can decrease subjective sleepiness (Kaplan et al, 2018).

Phone a Friend – Greater social contact has been found to reduce subjective sleepiness. A study of flight crews found that when crew members took short breaks that involved socializing, this could mask their sleepiness (Neri et al . 2002).

Practical Tips and My Experience with the RISE UP Method

When living in the pacific northwest, relying on sunshine can be unpredictable, especially in the winter months. One way to ensure that you have exposure to light in the morning is by using a sunrise-simulating alarm clock. I’ve been using the Philips HF3520 Wake-up Alarm Clock. This alarm wakes you up by simulating a sunrise, where the light gradually gets brighter, and if you aren’t awake yet, the sound of soft chirping birds begins. In the beginning, I mainly woke up to the sound of chirping birds but eventually began to wake up before the wake-up time I had set.

Rather than a shower right away, I woke up and washed my face with cold water, then went out for a run with my dog, followed by some stretching. This allowed me to get natural light exposure and exercise within an hour of waking. I really enjoy the quiet in the morning, it almost feels as though you have that little part of the world to yourself. I live by the Fraser River and I noticed that the birds are calm, some still sleeping, the river is calm, almost still and it’s so quiet that the clanging of the tags on my dogs’ collar seam
ed to be the loudest noise on the walkway.

I opted to not play upbeat music in the morning. Personally, I found the upbeat music too stimulating in the morning, I prefer to take that time in the morning as more of a meditation on the natural world, where I listen to wildlife, the river and the rustling of the wind. The last, step is phoning a friend, honestly, I did not do this step. Mainly since who wants to be called at 5:30 am? I did make sure to talk to my partner in the morning, but I didn’t find that conversation made me feel more or less sleepy.

What were my personal results of taking 4 out the 6 steps of RISE-UP? The first thing I noticed is how much I enjoyed that time in the morning that felt like my own, previously it felt like as soon as I woke up, I was on the clock so to speak – making breakfast, putting lunch together, feeding the dog and cat breakfast, etc. Now it feels like I have 30 minutes plus, that are mine, where the world is still and quiet. I also noticed that I had more energy in the morning, so I found myself more productive earlier in the day, although I did find my energy fading at around 4 pm, so those days that I work late into the evening, I found a little challenging. I also found myself sleeping better since I was quite tired and ready to sleep earlier at night.

My dog also benefited from this morning routine, he was more attentive during our walk/run, he also had a calmer demeanor in the evening, rather than the usual boisterousness right after his dinner.

This routine is easy to get in the habit of and you can make it your own by adapting the exercise activity. You can do yoga on the balcony, go for a run, do tai chi, whatever you enjoy.
The other nice part is that it can be as little or as much time as you need, as long as you cover the main steps.

I encourage you to give it a try, throw some cold water on your face, go outside, get some sunshine, get some exercise and set yourself up for an amazing day!

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Sources:
“Natural Patterns of Sleep.” Healthy Sleep, healthysleep.med.harvard.edu/healthy/science/what/sleep-patterns-rem-nrem.

D.F. Neri, R.L. Oyung, L.M. Colletti, M.M. Mallis, P.Y.Tam, D.F. Dinges “Controlled breaks as a fatigue countermeasure on the flight deck Aviation Space & Environmental Medicine, 73 (2002), pp. 654-664

Smullens, SaraKay. Burnout and Self-care in Social Work: a Guidebook for Students and Those in Mental Health and Related Professions. National Association of Social Workers, 2015.

Kaplan, Katherine A., et al. “Rise and shine: A treatment experiment testing a morning routine to decrease subjective sleep inertia in insomnia and bipolar disorder.” Behaviour Research and Therapy, vol. 111, 2018, pp. 106-112.

Urry, Emily, and Hans-Peter Landolt. “Adenosine, Caffeine, and Performance: From Cognitive Neuroscience of Sleep to Sleep Pharmacogenetics.” Sleep, Neuronal Plasticity, and Brain Function, 2014, pp. 331-366.

Akamaro ko kunywa amazi arimo ubuki

Akamaro ko kunywa amazi arimo ubuki

Amazi arimo ubuki ni meza kandi ni ingenzi ku buzima. Uretse kuba kuyategura byoroshye ndetse bikaba bitanahenze, ni n’ikinyobwa gifasha ingeri zose.

Aya mazi uyanywa mu gitondo ukibyuka nta kindi uranywa cyangwa ukayanywa mbere yo kurya nkuko wanayanywa ugiye kuryama. Nkuko izina ribivuga ni amazi uba wavanze n’ubuki, nkuko turi bubibone hepfo uko ategurwa.

 

Reka turebe akamaro ku buzima

 

1. Kugabanya ubwivumbure

 

Ubuki bufasha umubiri kurwanya no guhangana n’ubwivumbure kuko bwongerera ingufu ubudahangarwa bw’umubiri. Ibi bikanarinda kubyimbirwa cyane cyane ababyimbirwa cyane nk’iyo akantu kabarumye cyangwa kabasharuye.

 

2. Gutakaza ibiro

 

Kunywa aya mazi bituma wumva uhaze bityo bikakurinda kurya byinshi cyangwa kuza kugira akantu urya hagati y’amafunguro. Iki kinyobwa kandi gifasha umubiri mu mikorere yawo bityo bigatuma utwika ibinure vuba, bigafasha kugabanya ibiro.

Niba wifuza gutakaza ibiro aya mazi ni ingenzi

3. Kongerera ingufu ubudahangarwa

 

Mu buki dusangamo H2O2 (hydrogen peroxide) ikaba izwiho kurwanya mikorobi. Si ibyo gusa kuko bunabamo vitamin C iyi ikaba ingenzi mu kongerera ingufu ubudahangarwa aho ituma hakorwa insoro zera nyinshi (ari zo zitwa abasirikari b’umubiri) zishinzwe guhangana na za mikorobi zinjiye mu mubiri.

 

4. Kurinda ubuhumekero

 

Benshi bakoresha aya mazi mu kuvura indwara zifata mu buhumekero harimo ibicurane, inkorora, gufungana amazuru no kokera mu muhogo. Ibi biterwa na kwa kuba bukize kuri vitamin C no kuba iki kinyobwa kiba gishyushyemo. Niba rero wumva hatangiye kuza ibimenyetso bya gripe, fatirana hakiri kare winywere aya mazi arimo ubuki bizagufasha.

 

5. Gufasha mu igogorwa

 

Ubuki bufasha mu kubyimbura kandi bugafasha mu mikorere y’igifu. Niba wagize agasesemi, kugugara, gutumba inda, ibyuka mu nda gufata aya mazi arimo ubuki bizagufasha kandi binafasha mu gutuma umubiri ukamura intungamubiri mu byo wariye.

Aya mazi ategurwa ate?

Nkuko biboneka icyo usabwa ni amazi n’ubuki gusa ushobora no kongeramo indimu kugirango wongere icyanga n’ingufu za vitamin C.

Uteka amazi yamara kubira ukayasuka mu gikombe cyangwa ikindi ushaka kuvangiramo, ukarindira iminota byibuze itatu (ku buryo amazi aba atagishyushye byo gutwikana ku buryo byakangiza vitamin C) noneho ukavangamo ubuki.

Niba ushaka gushyiramo n’indimu uyikamuriramo ukavanga ukanywa.

 

Icyitonderwa

 

Usabwa gukoresha ubuki buringaniye kuko gukoresha bwinshi byateza izindi ngorane. Mu gikombe cy’amazi ushyiramo ibiyiko bitarenze bibiri binini.

 

Zimwe mu ngorane zazanwa no gukoresha ubuki bwinshi harimo kuzamuka kw’isukari yo mu maraso, kongera ibiro aho kubigabanya, kuba wakangirika amenyo kubera amasukari aba mu buki, gusa ibi byo kubyirinda ni ukwibuka koza amenyo nyuma yo gukoresha iki kinyobwa.

 

Ahasigaye navuga ngo muryoherwe kandi mugire ubuzima bwiza

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