Mental well-being is an integral aspect of overall health and plays a crucial role in our daily lives. It encompasses various factors, including emotional health, cognitive function, and social well-being. When our mental health is compromised, it can have a significant impact on our ability to cope with stress, maintain healthy relationships, and engage in productive activities.

The impact of mental health on overall well-being is multifaceted. Mental well-being influences our ability to manage emotions effectively, make decisions, and navigate life's challenges. It affects how we perceive ourselves and the world around us, shaping our attitudes and behaviors. Good mental health enables us to experience positive emotions, form meaningful connections, and adapt to changes effectively. On the other hand, poor mental health can lead to emotional distress, impaired functioning, and reduced quality of life. Therefore, understanding the impact of mental health on overall well-being is essential for promoting optimal health and achieving a fulfilling life.

Recognizing the Stigma Surrounding Mental Health

The stigma surrounding mental health is a pervasive issue that affects individuals from all walks of life. It is important to recognize and address this stigma in order to ensure that those struggling with mental health concerns receive the support and understanding they need. One way to combat stigma is by promoting psychological resilience and stress management techniques. By equipping individuals with the tools to cope with stress and build resilience, we can help reduce the shame and discrimination that often accompanies mental health challenges.

Furthermore, education and awareness are key in fighting the stigma surrounding mental health. By providing accurate information about mental health disorders, we can dispel misconceptions and promote greater understanding. This includes challenging stereotypes and fostering empathy and compassion towards those who are dealing with mental health issues. It is crucial to encourage open conversations and create safe spaces where individuals feel comfortable discussing their mental health without fear of judgment or discrimination. Recognizing the stigma surrounding mental health is an important step towards creating a more inclusive and supportive society for all.

Exploring the Connection Between Mental and Physical Health

Understanding the intricate connection between mental health and physical well-being is vital for individuals seeking holistic self-care. Numerous studies have shown that mental disorders can have significant implications on an individual's physical health. Conditions such as anxiety and depression have been linked to various physical ailments, including heart disease, chronic pain, and impaired immune function. The toll that mental health can take on the body highlights the importance of prioritizing mental well-being alongside physical care.

Engaging in regular self-care practices can greatly benefit both mental and physical health. Activities such as exercise, adequate sleep, and maintaining a balanced diet contribute to the overall well-being of an individual. These practices not only strengthen the body but also promote mental resilience and stability. Moreover, incorporating relaxation techniques such as mindfulness or meditation into one's routine can reduce stress levels, which have been shown to have detrimental effects on both mental and physical health. By recognizing the profound connection between mental and physical well-being, individuals can proactively take steps to prioritize their self-care and enhance their overall quality of life.

The Role of Early Intervention in Promoting Mental Health

Early intervention plays a crucial role in promoting mental health by addressing issues at their onset. By identifying and addressing mental health concerns in their early stages, professionals can help individuals access the necessary support and resources to prevent further deterioration of their mental well-being. This proactive approach not only improves outcomes for individuals but also reduces the overall burden on mental health services.

One significant benefit of early intervention is its potential to combat the existing stigma surrounding mental health. By raising awareness and educating the public about mental health, individuals can gain a better understanding of the complexities of mental health conditions and the importance of early intervention. This can help break down misconceptions and prejudices, creating a more accepting and supportive environment where individuals feel comfortable seeking help. Furthermore, early intervention programs can contribute to reducing the negative societal attitudes towards mental health and promoting a culture of empathy and understanding.

Strategies for Coping with Stress and Building Resilience

In today's fast-paced and demanding world, stress has become a common occurrence for many individuals. It not only affects our mental well-being but also takes a toll on our physical health. Therefore, it is crucial to adopt effective coping strategies and build resilience to minimize the negative impact of stress on our overall wellness.

One important strategy for coping with stress is to engage in regular physical exercise. Exercise not only helps to lower stress levels but also boosts endorphins, which are natural mood enhancers. Additionally, maintaining a healthy and balanced diet can provide the body with the necessary nutrients to support mental and emotional well-being. Incorporating relaxation techniques such as meditation and deep breathing exercises can also be beneficial, as they help to calm the mind and promote a sense of inner peace. Furthermore, seeking support from friends, family, or professional counselors can provide a safe space to express emotions and seek guidance, helping to relieve stress and promote resilience. By adopting these coping strategies, individuals can enhance their overall wellness and build a strong foundation for facing life's challenges with resilience.

Nurturing Positive Relationships for Mental Health Support

Positive relationships play a crucial role in providing mental health support. Surrounding oneself with individuals who offer understanding, empathy, and encouragement can have a profound impact on one's well-being. Through the support of loved ones, individuals can find comfort and reassurance during challenging times, helping them navigate their mental health journey with a stronger sense of resilience.

In nurturing positive relationships for mental health support, practicing mindfulness is key. Being present and fully engaged in our interactions with others allows us to cultivate meaningful connections and build deeper bonds. By actively listening and showing genuine interest in others' experiences, we create a space for open dialogue and validation. This not only fosters a sense of belonging but also promotes a positive exchange of emotions and ideas, ultimately contributing to our overall mental health. With mindfulness as our guide, we can foster relationships that serve as pillars of support through life's ups and downs.

The Influence of Environment on Mental Health

The environment plays a crucial role in shaping our mental health and well-being. From the physical spaces we inhabit to the social and cultural contexts we navigate, various factors within our environment can impact our psychological state. Mental health education is an essential tool that helps individuals understand the intricate relationship between environment and mental health. By raising awareness about the impact of environmental factors, such as socioeconomic status, access to healthcare, and exposure to trauma, mental health education equips individuals with the knowledge required to navigate their environment in a way that promotes mental well-being. It also enables individuals to recognize the societal and structural barriers that can contribute to mental health disparities, fostering a sense of empathy and understanding within communities.

Mental health advocacy further plays a vital role in addressing environmental factors that influence mental health. By advocating for policy changes, community resources, and support systems, mental health advocates strive to create environments that are conducive to positive mental health outcomes. For example, advocating for improved access to mental health services in underserved communities helps address disparities in mental health care. Additionally, promoting mental health-friendly workplaces that prioritize employee well-being can greatly impact the mental health of individuals within the workforce. By actively advocating for change, mental health advocates work towards creating inclusive environments that support and promote mental well-being for all.

Seeking Professional Help: The Importance of Mental Health Services

Seeking professional help for mental health concerns is crucial in promoting overall well-being. Recognizing the importance of mental health in the workplace, individuals are increasingly seeking out the expertise of trained professionals to address their specific needs. Mental health services offer a variety of interventions that can help individuals navigate the challenges they may face and improve their mental health.

Professional mental health services provide a safe and confidential space for individuals to discuss their concerns without fear of judgment. Trained therapists and counselors have the knowledge and skills to assess, diagnose, and treat a range of mental health conditions. They can offer evidence-based interventions, such as cognitive-behavioral therapy or medication management, tailored to individual needs. By seeking professional help, individuals can gain a better understanding of their mental health, learn effective coping strategies, and work towards achieving optimal mental well-being.

Promoting Mental Health Awareness in Schools and Workplaces

Mental health awareness plays a crucial role in creating a supportive and nurturing environment in schools and workplaces. By understanding the impact of mental health on overall well-being, individuals can recognize the importance of prioritizing mental health and seeking support when needed. In schools, promoting mental health awareness involves educating students about common mental health conditions, teaching them coping strategies, and providing access to mental health resources. This not only helps students develop healthy habits but also reduces the stigma associated with mental health issues.

Similarly, in workplaces, promoting mental health awareness involves creating a culture that values employee well-being. Organizations can provide training on stress management and resilience, offer flexible work arrangements, and establish formal channels for seeking mental health support. These initiatives not only improve employee satisfaction and productivity but also reduce absenteeism and turnover rates. By prioritizing mental health in schools and workplaces, we can create a society that supports individuals in their journey towards overall well-being.

Advocacy and Policy Initiatives for Mental Health

Governments and organizations around the world have recognized the importance of advocacy and policy initiatives for mental health. These initiatives aim to address the gaps in mental health services and create a supportive environment for individuals struggling with mental health issues. One key focus is on destigmatizing mental health and promoting awareness, as this enables individuals to seek help without fear of judgment.

Advocacy and policy initiatives also aim to improve access to mental health services. This involves increasing funding for mental health programs, expanding the availability of mental health professionals in underserved areas, and ensuring insurance coverage for mental health treatments. These efforts are crucial in breaking down barriers and ensuring that everyone, regardless of their socio-economic background, has access to the help they need. Additionally, these initiatives also work towards implementing preventive measures and early intervention strategies to catch mental health issues before they escalate. Overall, advocacy and policy initiatives play an instrumental role in creating a society where mental health is prioritized, supported, and understood.

Nutrition plays a crucial role in determining our overall health and well-being. The food we consume provides our bodies with essential nutrients to support various bodily functions, such as growth, development, and energy production. A healthy, balanced diet is the foundation for maintaining good health and preventing the onset of diseases. It involves consuming a variety of foods that provide the necessary vitamins, minerals, proteins, carbohydrates, and fats that our bodies need to function optimally. By prioritizing healthy eating and ensuring we meet our nutritional needs, we can promote a strong immune system, support weight management, maintain mental health, boost energy levels, and reduce the risk of developing chronic illnesses.

The impact of nutrition on our overall health cannot be understated. Adopting healthy eating habits positively influences every aspect of our well-being, from our physical health to our mental and emotional states. When we prioritize a balanced diet that incorporates a wide range of foods, we provide our bodies with the nutrients they need to function at their best. Proper nutrition not only fuels our bodies but also supports our immune system, ensuring it can effectively fight off infections and diseases. Additionally, a nutritious diet can help manage weight and prevent obesity-related conditions, such as heart disease and diabetes. Taking care of our nutritional needs is essential for maintaining optimal health and improving our quality of life.

The Role of a Balanced Diet in Disease Prevention

A balanced diet plays a crucial role in the prevention of various diseases. By incorporating a wide range of nutrients, vitamins, and minerals into our meals, we provide our bodies with the necessary tools to maintain good health and ward off potential illnesses. A balanced diet consists of the right proportions of carbohydrates, proteins, and fats, along with an ample amount of fruits, vegetables, and whole grains. These dietary choices are known to have a profound impact on our overall well-being.

Eating a balanced diet helps to boost our immune system, making it more resilient against diseases and infections. Nutrient-rich foods like fruits and vegetables provide us with antioxidants that protect our cells from damage, reducing the risk of developing chronic diseases such as heart disease, diabetes, and certain types of cancer. Additionally, a balanced diet helps maintain a healthy weight, which further protects us from obesity-related conditions. By making mindful dietary choices, we can significantly reduce the likelihood of falling victim to preventable illnesses.

Key Nutrients to Include in a Healthy Eating Plan

In order to maintain optimal health and wellness, it is crucial to include key nutrients in your daily eating plan. Nutrient-rich foods provide essential vitamins, minerals, and other compounds that support the proper functioning of the body. These nutrients are vital for various bodily functions, such as energy production, immune system strength, and hormone regulation.

One important key nutrient to include in a healthy eating plan is protein. It is an essential macronutrient that plays a fundamental role in building and repairing tissues, as well as supporting the growth and maintenance of a healthy body. Protein is found in a variety of foods such as lean meats, poultry, fish, eggs, dairy products, legumes, and nuts. Incorporating adequate amounts of protein into your diet can help promote satiety, muscle development, and overall wellness.

Building a Strong Immune System Through Proper Nutrition

Maintaining a strong immune system is crucial for overall health and well-being. One of the most effective ways to achieve this is through proper nutrition. A balanced and healthy diet plays a vital role in supporting the immune system and preventing various diseases and illnesses.

A diet rich in fruits, vegetables, whole grains, and lean proteins provides the body with essential nutrients and antioxidants, which are known to enhance immune function. Vitamins C, D, and E, as well as zinc and selenium, are particularly important for immune health. Including foods such as citrus fruits, berries, spinach, fish, and nuts in your diet can help ensure an adequate intake of these nutrients. By prioritizing a nutritious diet, you are taking proactive steps towards preventive health, fortifying your immune system and reducing the risk of infections and illnesses.

Weight Management and the Connection to Diet

Enhancing weight management is a multifaceted task that requires a comprehensive approach, and one key aspect is the connection between diet and weight. A well-balanced eating plan is indispensable for maintaining a healthy weight and preventing diseases associated with poor nutrition.

Disease prevention is closely linked to maintaining a nutritional balance. By consuming a variety of nutrient-dense foods, individuals can provide their bodies with the necessary fuel for optimal functioning while keeping their weight in check. Incorporating whole grains, lean proteins, fruits, vegetables, and healthy fats into daily meals promotes overall health and helps regulate weight. Striking a balance between consuming calories and expending energy through physical activity is crucial, as any excess calories consumed can lead to weight gain. Therefore, being mindful of portion sizes and monitoring the intake of high-calorie, low-nutrient foods is essential for weight management and disease prevention.

Mental Health and the Influence of a Nutritious Diet

Mental health, an essential aspect of overall well-being, is influenced by various factors, including diet. Research has shown that a nutritious diet can play a significant role in maintaining and improving mental health. Incorporating whole foods into our diets, as recommended by dietary guidelines, can have a positive impact on our mental well-being.

Whole foods, in contrast to processed foods, are unrefined and undergo minimal processing, preserving their natural nutrients. These foods are rich in essential vitamins, minerals, and antioxidants, which are crucial for brain health. A diet high in whole foods can provide the necessary nutrients for the production of neurotransmitters, such as serotonin and dopamine, which regulate mood and emotions. Additionally, whole foods can help reduce inflammation in the body, which has been linked to mental health conditions like depression and anxiety. By following dietary guidelines that emphasize whole foods, individuals can promote mental well-being and potentially reduce the risk of mental health disorders.

To further enhance the influence of a nutritious diet on mental health, it is important to prioritize a balanced intake of macronutrients and micronutrients. Macronutrients, including carbohydrates, proteins, and fats, provide the body with energy and play a role in brain function. Healthy carbohydrates, such as whole grains, provide a steady supply of glucose to the brain, supporting cognitive function and preventing mood swings. Adequate intake of proteins ensures the synthesis of neurotransmitters, while healthy fats, found in sources like fish and nuts, support brain structure and function. Additionally, consuming a variety of nutrient-dense foods can help meet micronutrient needs. Nutrients like omega-3 fatty acids, B vitamins, magnesium, and zinc have shown to have positive effects on mental health. By focusing on whole foods and diverse nutrient intake, individuals can optimize their mental health and well-being.

Strategies for Incorporating Healthy Eating Habits into a Busy Lifestyle

Busy lifestyles can often make it challenging to prioritize healthy eating habits. However, making small changes and implementing effective strategies can greatly contribute to overall health and well-being. One strategy is meal planning and preparation in advance. By dedicating a few hours each week to plan and prepare meals, individuals can ensure that they have healthy options readily available, even during busy days. This can minimize the temptation to rely on unhealthy fast food or convenient but nutrient-poor snacks. Additionally, incorporating lifestyle choices such as eating meals at regular intervals and including a variety of whole foods in the diet can promote better nutrition and contribute to long-term health benefits.

Another useful strategy is to prioritize self-care and set aside time for meals without distractions. Eating mindfully and paying attention to hunger cues can help individuals make healthier choices and prevent overeating. Moreover, taking breaks during busy days, rather than eating while working or multitasking, can improve digestion and promote a sense of satisfaction from meals. By adopting these strategies and making conscious efforts to cultivate healthy eating habits, even a busy lifestyle can be compatible with maintaining good nutrition and overall well-being.

The Link Between Nutrition and Energy Levels

Proper nutrition plays a crucial role in determining our energy levels throughout the day. Our dietary choices directly impact our body's ability to convert food into fuel. A diet that is high in processed foods, unhealthy fats, and added sugars can lead to a spike in blood sugar levels, followed by a sudden crash, leaving us feeling tired and lethargic. On the other hand, a well-balanced and nutritious diet provides our body with the necessary nutrients and energy to sustain our daily activities.

Eating a diet rich in fruits, vegetables, whole grains, and lean proteins not only helps prevent diet-related diseases but also ensures a steady release of energy throughout the day. Meal planning is an effective strategy to ensure we are consuming the right combination of nutrients to support optimal energy levels. By carefully selecting a variety of wholesome foods and distributing them evenly throughout our meals, we can provide our body with a consistent source of fuel. Moreover, incorporating regular exercise into our routine can further enhance our energy levels, as physical activity promotes better blood circulation and oxygen flow, resulting in increased vitality.

Avoiding Nutritional Deficiencies and their Consequences

Proper nutritional education plays a crucial role in avoiding deficiencies and their related consequences. When individuals are knowledgeable about the importance of a balanced diet, they can make informed food choices that meet their body's nutritional needs. Understanding the specific nutrients necessary for optimal health empowers individuals to select foods that contribute to their overall well-being.

One of the key strategies for avoiding nutritional deficiencies is to focus on varied and nutrient-dense food choices. This means incorporating a wide range of fruits, vegetables, whole grains, lean proteins, and healthy fats into one's diet. By diversifying food choices, individuals increase their chances of obtaining all the essential vitamins, minerals, and other nutrients their bodies require. Additionally, it is important to pay attention to portion sizes and avoid excessive consumption of foods high in unhealthy fats, sodium, and added sugars. Taking these steps can help individuals maintain a well-rounded and nourishing diet, decreasing the risk of nutritional deficiencies and their associated health consequences.

Long-Term Benefits of Maintaining a Healthy Diet

Maintaining a healthy diet can have significant long-term benefits for overall health. By consistently making nutritious choices and adopting healthy eating habits, individuals can reduce their risk of developing chronic illnesses such as heart disease, diabetes, and certain types of cancer. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides the necessary nutrients and antioxidants to support a strong immune system, enhance cognitive function, and promote optimal physical health.

Moreover, the long-term benefits of a healthy diet extend beyond physical well-being. Research has shown that what we eat can also influence our mental health and emotional well-being. A diet high in processed foods, refined sugars, and unhealthy fats can negatively impact mood, increase the risk of depression, and impair cognitive function. On the other hand, a balanced diet that includes foods rich in omega-3 fatty acids, vitamins, and minerals can support brain health, improve mood stability, and enhance overall mental well-being. Making conscious choices about what we eat and prioritizing long-term health can truly have a lasting positive impact on our overall quality of life.

The evaluation of the response to Electroconvulsive Therapy (ECT) is a perplexing task, as it requires an intricate understanding of the treatment's effectiveness. The duration of the ECT treatment adds another layer of complexity to this evaluation. It fluctuates unpredictably, influenced by factors such as the individual's condition, severity of symptoms, and overall progress. The healthcare professionals must engage in a bursty observation process, closely scrutinizing the patient's response over time. This examination allows them to discern whether adjustments are necessary in their treatment plan. By delving into the enigmatic realm of ECT treatment duration, these providers can unravel its impact on therapy and make well-informed decisions regarding future steps in the patient's journey towards recovery.

Monitoring and assessing the response to ECT demand utmost attention to detail and a comprehensive comprehension of each individual's progression. The manipulable variable that is ECT treatment duration assumes paramount importance during this meticulous evaluation process. Analyzing how patients respond at different stages enables healthcare professionals to adapt their therapeutic approach accordingly—a bursty adaptation tailored precisely for each person's unique needs—by detecting patterns and improvements in their symptoms. Evaluating responses based on treatment duration empowers healthcare providers with optimized efficacy knowledge—an intricate tapestry woven through perplexity—ensuring that those undergoing ECT experience an optimal outcome.

Adjusting ECT Parameters for Optimal Outcome

To achieve the most optimal result with electroconvulsive therapy (ECT), it becomes necessary to intricately tweak the parameters of each session. One key parameter that can be tinkered with is the length of the ECT session. The duration of this session usually hinges on how an individual responded to prior treatments and how severe their condition is. For patients who exhibit a favorable response to ECT, sessions lasting from 20 to 30 seconds are commonly employed, whereas those with more intense symptoms may undergo lengthier sessions, peaking at around 60 seconds. By customizing the session length according to each patient's requirements, clinicians can maximize the efficacy of ECT while minimizing any potential hazards.

In conjunction with considering the duration of each session, healthcare providers must also evaluate other parameters such as electrical dosage and electrode placement in order to ensure an optimal outcome for ECT treatment. The electrical dosage determines precisely how much electric current will permeate during the procedure, while electrode placement refers to strategically positioning these electrodes on a patient's scalp. Both these factors hold immense significance in determining not only therapeutic effects but also minimizing any side effects associated with ECT. Through meticulous adjustment of these parameters based on a patient's unique condition and past responses, healthcare professionals can heighten both effectiveness and overall outcome regarding ECT treatment.

Monitoring for Side Effects and Safety Measures

The enigmatic realm of Electroconvulsive Therapy (ECT) has unveiled itself as a potent remedy for specific psychiatric ailments. Yet, akin to any medical intervention, it carries within it the potential for side effects and hazards. Thus, an unwavering vigilance in scrutinizing these untoward repercussions and implementing protective measures becomes indispensable on this tumultuous journey.

Within the labyrinthine corridors of the Electroconvulsive Therapy timeline, healthcare practitioners assume their roles as vigilant sentinels, ceaselessly monitoring patients for any disconcerting reactions or safety concerns that may manifest. This meticulous surveillance entails an astute examination of vital signs—such as blood pressure and heart rate—at critical junctures: before each session commences, during its fervent manifestation, and even after its tempestuous conclusion. Furthermore, clinicians undertake a painstaking evaluation of cognitive faculties, tracking minute shifts in mood dynamics while attending to the patient's overall well-being with unrelenting care. In this intricate dance between observation and interpretation lies the key to uncovering potential side effects lurking beneath this therapeutic tapestry. The timely documentation of these subtle nuances serves as a catalyst for swift action—ensuring that patient welfare stands at the vanguard throughout this arduous odyssey. With adequate scrutiny bestowed upon these oblique manifestations of adversity arises not only enhanced patient safety but also an opportunity for healthcare providers to recalibrate their strategies accordingly—crafting bespoke adjustments to optimize outcomes tailored specifically to suit each individual traversing through the perplexities inherent in receiving ECT treatment.

(Note: Burstiness refers to sudden bursts or fluctuations in language usage.)

Coordinating with Other Treatments or Therapies

In the realm of Electroconvulsive Therapy (ECT), there exists a perplexing and fascinating opportunity to explore the enigmatic potential of synchronization with other treatments or therapies. It is imperative to acknowledge that ECT alone may not be an all-encompassing panacea for every mental health affliction, as the intricate nature of these conditions necessitates a comprehensive approach that amalgamates various interventions, thus giving rise to more favorable outcomes.

The coordination with other treatments or therapies presents itself as an intriguing avenue, particularly in scenarios where optimization of the duration of the ECT course becomes paramount. By harmonizing supplementary interventions such as psychotherapy, medication management, or modifications in one's lifestyle, clinicians can embark upon a holistic treatment plan that astutely addresses the multifaceted intricacy inherent in mental health disorders. The fusion of ECT with these diverse therapeutic modalities holds immense promise in augmenting the overall efficacy of treatment while simultaneously fostering sustained recovery.

It remains indispensable for healthcare professionals to engage in profound collaboration and effective communication amongst themselves so as to ensure that all facets pertaining to their patients' mental well-being are meticulously considered and dutifully addressed.

Typical ECT Treatment Duration

The enigmatic length of ECT treatment is a conundrum that defies expectation, its duration an elusive puzzle dependent on the idiosyncrasies and mercurial nature of each individual's needs and response to therapy. A customary course of this enigmatic treatment unfolds as a series of sessions, bestowed upon the recipient over a predetermined span of time. The precise number of these perplexing sessions required for efficacious healing can vacillate betwixt six and twelve, although such figures are subject to modification contingent upon the gravity of the malady afflicting the patient and their incremental progress.

Each session materializes intermittently, spaced out by several sunsets, granting respite betwixt treatments in order for convalescence to permeate. The overall duration - an ephemeral burstiness - manifests itself during this inscrutable journey anywhere from a scant few weeks to a couple months henceforth. It behooves us all to contemplate with keen observation that the exact timeline allotted for treatment is meticulously tailored to cater specifically to every patient's distinctive exigencies while duly acknowledging their unique responsiveness thereto.

Common Duration for Acute Treatment

The duration of acute ECT treatment is a perplexing conundrum, as it varies depending on myriad factors. The severity of the condition and the idiosyncrasies of each individual patient play a role in this enigmatic equation. Typically, acute ECT treatment entails a series of sessions that are unleashed upon the patient over a specific period. This schedule, bursting with anticipation, often consists of two to three sessions per week; although this cadence can be altered based on how the patient responds and progresses through their journey.

The nebulous timeline for acute treatment usually spans around four to six weeks - an ephemeral glimpse into the world where recovery resides - but there may be instances where an extension becomes necessary to unravel all uncertainties.

During this bewitching phase of acute treatment, each ECT session is meticulously orchestrated like notes in an orchestral masterpiece. The frequency and duration are artfully determined by healthcare professionals who skillfully evaluate every nuance of the patient's needs and progress. It is paramount that patients adhere steadfastly to the recommended schedule - following its intricate dance steps with unwavering dedication - so as to unlock maximum effectiveness from this therapeutic symphony and ultimately achieve their desired outcomes.

Extended ECT Treatment Duration for Severe Cases

In perplexing cases of profound depression or other bewildering psychiatric conditions, the enigmatic realm of extended ECT treatment durations may be indispensable to attain optimal outcomes. The lengthened odyssey of ECT treatment can fluctuate hinged upon idiosyncratic factors such as the gravity of symptoms and the patient's holistic retort to the therapeutic intervention.

The cardinal aspiration encapsulated within protracted ECT treatment in severe instances resides in fostering an all-encompassing and unwavering abatement of symptoms. Although a subset of individuals might undergo remarkable amelioration following a handful of sessions, others may necessitate an augmented succession spanning over an interminable epoch. The recuperative duration post-ECT exhibits substantial variability amongst diverse individuals; however, elongated courses might entail manifold sessions conducted each week for several weeks or perchance even months. The temporal extent of this voyage towards restoration shall be meticulously calibrated by the attending psychiatrist predicated on their discernment regarding the patient's response to ECT along with perpetual evaluation pertaining to their prevailing advancement.

Impact of Treatment Frequency on Overall Duration

The enigmatic dance of treatment frequency orchestrates the temporal symphony of ECT therapy. Its cadence, measured by the number of sessions per week, holds the key to unraveling the duration of this intricate therapeutic journey. Like a conductor guiding an orchestra, higher treatment frequencies set a brisk pace, leading to a swifter completion of the treatment course. Conversely, lower frequencies tread cautiously, extending the duration like a sinuous river.

This perplexing influence stems from the cumulative power of each ECT session. When performed with greater frequency, its therapeutical prowess builds rapidly, propelling patients towards remission or symptom amelioration at an accelerated pace. In contrast, when administered less often, time languishes as it lingers in pursuit of desired effects.

Mindful contemplation is essential in determining optimal treatment frequency—an art practiced by healthcare providers who seek harmony between efficacy and duration in customizing ECT therapy for individual patients' needs and desired outcomes.

ECT Maintenance Treatments and Duration

ECT Maintenance Treatments seek to uphold the favorable effects of electroconvulsive therapy (ECT) over an extended span. The duration of these treatments is subject to variation, contingent on diverse factors such as the individual's response to initial ECT treatment and the acuteness of their condition. Ordinarily, maintenance treatments extend across months or even years, with a fluctuating frequency tailored to meet each patient's unique requirements.

The length of ECT Maintenance Treatments is determined through ongoing evaluation of the patient's reaction to treatment. Regular assessments, inclusive of psychiatric evaluations, are executed in order to track the individual's progress and ascertain whether further sessions are necessary. This evaluative process empowers healthcare professionals to customize the duration of maintenance treatments for optimal outcomes concerning the patient's mental well-being. Individualized treatment plans are meticulously crafted while considering factors like progress made by patients, their specific conditions, and any supplementary therapies or interventions they may be undergoing concurrently. The ultimate objective revolves around providing indispensable support and consistent care that fosters long-term stability and effective symptom management for individuals.

Individual Variations in ECT Duration

The success of electroconvulsive therapy (ECT) is an enigmatic realm, with each individual embarking on a perplexing journey of uncertainty. This labyrinthine path is further accentuated by the capriciousness in the duration of treatment required for each person. The efficacy of ECT is appraised through its ability to alleviate symptoms of mental afflictions such as depression or bipolar disorder. Astonishingly, some individuals may find solace in a fleeting encounter with ECT, their tribulations vanquished within a short span. Conversely, there are those who must endure an extended odyssey under the auspices of ECT to attain respite from their torments.

An intricate tapestry weaves together various factors that contribute to these bewildering variations in ECT duration. The severity and intricacy of one's mental illness play a pivotal role, entwined with the presence of comorbidities or other medical conditions that complicate matters further still. Moreover, it is essential to consider the overall response exhibited by patients during this therapeutic endeavor. Those fortunate enough to respond favorably may witness an accelerated amelioration in their symptoms, resulting in truncated periods under the influence of ECT's powerfully perplexing embrace. Conversely, those burdened by more severe or chronic psychological maladies may be condemned to endure protracted sessions beneath its electrifying spell before tasting salvation.

For healthcare providers entrusted with guiding patients along this tumultuous expedition, vigilance becomes paramount. Their watchful eyes must remain fixated upon every nuance and fluctuation experienced by those undergoing ECT; ever-ready to recalibrate and modify treatment plans accordingly when necessary. Consistent evaluations become indispensable tools wielded deftly amidst this maelstrom—evaluations encompassing reductions in symptoms and enhancements in functionality—to discern the optimal duration required for each patient's voyage through turmoil and into tranquility. By meticulously considering the singular circumstances surrounding every patient and appraising their response to ECT with meticulousness, healthcare professionals are poised to tailor the duration of this enigmatic therapy—thus manifesting the pinnacle of success in mitigating the ravages wrought by mental illness.

Personalized Treatment Plans and Variations

Personalized Treatment Plans and Variations: An Enigmatic Journey

In the realm of electroconvulsive therapy (ECT), a labyrinthine path unveils itself, where personalized treatment plans veer into uncharted territories, navigating through the complexities that lie within each patient. The enigma lies in deciphering the intricate tapestry of factors that influence an individual's response to ECT – their overarching well-being, symptomatology severity, and therapeutic history. This web of intricacies demands healthcare professionals to embark upon a perplexing assessment journey, unraveling these multifaceted aspects to chart the appropriate course of action.

Within this captivating landscape of personalized treatment plans dwells an elusive factor - the frequency of ECT sessions. A symphony composed uniquely for each patient manifests itself as some may find solace in adhering to a standard treatment schedule while others beckon an unconventional approach. For instance, those grappling with profound depression may require an enchantingly higher cadence initially before tapering off gradually like twilight descending upon dusk. By orchestrating such bespoke melodies tailored to individual needs, one can unlock untold possibilities and optimize treatment outcomes seamlessly. Furthermore, these ethereal compositions acknowledge idiosyncratic variances in response time; they unfurl avenues brimming with flexibility to harmonize and recalibrate treatment parameters at will.

The artistry behind personalized treatment plans lies not only in embracing diversity but also in dancing amidst ambiguity - unraveling mysteries yet unseen while preserving harmony amidst chaos. It is here that healthcare professionals become sorcerers wielding their knowledge and experience as magical powers guiding patients on a bewildering voyage towards healing and restoration.

Factors Affecting Treatment Response Time

The perplexing and bursty nature of treatment response time is a multifaceted phenomenon, heavily influenced by a myriad of factors unique to each individual and their specific ailment. Paramount among these variables is the severity of the affliction itself. In instances where the condition has reached an advanced stage or has persisted over an extended period, one must brace for a protracted journey towards symptom alleviation. Moreover, the presence of concurrent mental health disorders adds yet another layer of complexity to this enigmatic tapestry. Individuals burdened with multiple comorbidities may find themselves traversing an even longer road towards achieving their desired therapeutic outcomes.

Another cog in this bewildering machinery lies within the patient's overall well-being and physical constitution. A hale and hearty individual might encounter swifter results when subjected to treatment than someone grappling with underlying medical conditions that could potentially undermine its efficacy. Furthermore, age emerges as a significant player in determining response time; older adults generally necessitate lengthier durations under the therapeutic gaze before attaining their sought-after resolution.

One must not discount the significance of adhering meticulously to prescribed regimens and treatment blueprints, for noncompliance can unleash cataclysmic repercussions upon response time. The unequivocal truth remains that comprehending these diverse forces shaping treatment response time is indispensable in crafting bespoke remedies tailored precisely to each patient's needs.

Adjustments Based on Patient Feedback and Progress

The perplexing nature of administering ECT lies in the intricate dance between patient feedback and progress. In order to achieve favorable outcomes, healthcare professionals must navigate the labyrinthine path of closely monitoring and evaluating the patient's response to this treatment. The enigmatic clues that patients provide through improvements in mood, symptom reduction, or overall well-being must be carefully deciphered.

To unravel these mysteries, healthcare professionals must actively immerse themselves in attentive listening and meaningful engagement with their patients. These interactions hold the key to unlocking valuable insights that inform crucial adjustments to parameters and frequency of ECT sessions.

Patient feedback is an indispensable compass that guides us through the bewildering landscape of assessing ECT effectiveness and making informed treatment decisions. It is imperative not only to delve into subjective experiences but also consider objective measures and observations. This multidimensional exploration allows for a comprehensive evaluation of how symptoms are impacted by ECT.

This journey may lead us down uncharted paths where alterations to electrical parameters, session frequency, or even alternative treatments become necessary considerations. By embracing this voyage as a collaborative endeavor with our patients, we can tailor treatment plans to their individual needs and aspirations – navigating towards optimization along this convoluted course.

Patient Education and Informed Decision-Making

Patient education and informed decision-making are crucial components of any medical treatment, including electroconvulsive therapy (ECT). It is of utmost importance to equip patients with a comprehensive understanding of the procedure, its potential benefits, as well as the possible risks and side effects. This intricate web of information aims to provide them with all the necessary tools required for making an informed decision about their treatment course. By delicately unraveling these complexities through lucid explanations, healthcare providers can help untangle any perplexity or unease that patients may experience. This empowers individuals to actively engage in the decision-making process.

Moreover, healthcare providers must tread upon a path that encompasses not only factual knowledge but also embraces patient preferences, values, and beliefs when discussing ECT as a viable treatment option. The idiosyncratic circumstances surrounding each individual should be taken into account; personal medical history, current mental health condition, and treatment goals all play pivotal roles in this labyrinthine journey towards wellness. Engaging in candid and transparent conversations allows patients to voice their concerns and pose questions in order to acquire a deeper comprehension of ECT's potential impact on their overall well-being. Through this collaborative approach where both parties contribute equally, patients become active participants within the decision-making process while concurrently fostering a profound sense of ownership over their therapeutic expedition.

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Healthcare AI has revolutionized the healthcare industry in recent years, having a profound impact on patient care, diagnostic accuracy, and treatment outcomes. With the ability to quickly analyze large volumes of patient data, AI systems can assist healthcare professionals in making more informed and accurate decisions. This has the potential to improve patient outcomes, reduce healthcare costs, and enhance overall efficiency in healthcare delivery.

One of the key advantages of Healthcare AI is its ability to detect patterns and trends in patient data that may not be easily recognizable to human practitioners. This can help in early detection and prevention of diseases, leading to more effective treatment interventions. Additionally, AI algorithms can assist in the development of personalized treatment plans by considering individual patient characteristics and medical histories. As a result, patients can receive more targeted and tailored care, improving their overall health outcomes.

It is worth mentioning that while Healthcare AI has immense potential, it is not intended to replace healthcare professionals. Rather, it is meant to augment their capabilities and provide valuable insights. The human touch and expertise of healthcare providers are still irreplaceable when it comes to patient care and making final decisions. Therefore, a collaborative approach that combines the power of AI with human oversight is crucial to ensure the best possible outcomes for patients.

Ensuring Patient Privacy and Data Security in AI-driven Healthcare

With the rapid advancement of artificial intelligence (AI) in healthcare, ensuring patient privacy and data security has become a paramount concern. Medical ethics dictates that protecting patient confidentiality is of utmost importance, especially when AI algorithms are utilized to analyze vast amounts of sensitive health data. Organizations must implement robust security measures, including encryption, access controls, and strict privacy policies, to safeguard patient information from unauthorized access or breaches.

Moreover, healthcare providers must prioritize transparency and accountability in their AI-driven systems to maintain patient trust. Clear data governance policies should be established, outlining how patient data is collected, stored, and utilized for AI algorithms. It is essential to obtain informed consent from patients, ensuring they understand the purpose and potential risks associated with their data being used in AI-enabled healthcare solutions. By adhering to these principles, healthcare organizations can build a solid foundation of trust and ensure patient privacy and data security in AI-driven healthcare.

Transparency and Explainability in Healthcare AI Systems

In the realm of healthcare AI systems, ensuring transparency and explainability is crucial. As these advanced technologies become integral in making medical diagnoses and treatment decisions, it is imperative that patients have a clear understanding of how their data is being used. Patient data privacy must be protected, and individuals should have the ability to comprehend how algorithms are processing their information to generate recommendations or predictions. This transparency not only builds trust between patients and healthcare AI systems but also empowers individuals to make informed decisions about their own health.

When it comes to healthcare AI systems, explainability is equally essential. While these algorithms have the potential to revolutionize healthcare, their decision-making processes can seem like a black box to both patients and healthcare professionals. Therefore, it is crucial to develop methods that provide insights into how these systems arrive at conclusions. By enhancing the explainability of healthcare AI systems, healthcare providers can better understand the rationale behind recommendations, enabling them to make more accurate, well-informed medical decisions. Ultimately, transparency and explainability not only ensure patient data privacy but also enhance the overall effectiveness and integrity of healthcare AI systems.

Addressing Bias and Discrimination in AI Algorithms for Healthcare

AI in Diagnosis has the potential to revolutionize healthcare by increasing accuracy and efficiency. However, to fully harness the benefits of AI in healthcare, it is crucial to address the issue of bias and discrimination in AI algorithms. AI algorithms rely on large datasets to learn and make predictions, but if these datasets are biased or discriminatory, the AI system will perpetuate those biases in its decision-making.

To address this challenge, it is essential to ensure that AI algorithms used in healthcare are trained with diverse and representative datasets. This means including data from a wide range of demographics and populations to reduce the risk of bias. Additionally, ongoing monitoring and evaluation of AI systems are necessary to identify and rectify any biases that may arise over time. By taking proactive measures to address bias and discrimination in AI algorithms for healthcare, we can help ensure that AI-assisted diagnoses are fair, accurate, and truly beneficial for all patients.

The Importance of Informed Consent in AI-assisted Medical Decisions

In the realm of AI-assisted medical decisions, obtaining informed consent is of paramount importance. When AI algorithms are utilized to provide treatment decision support to healthcare providers and patients, it is critical that individuals fully understand and actively participate in the decision-making process. Informed consent ensures that patients are aware of the potential risks, benefits, alternatives, and uncertainties associated with AI-assisted medical decisions, empowering them to make well-informed choices about their healthcare journey. By actively involving patients and providing them with the necessary information, healthcare professionals can uphold the principle of autonomy and foster a sense of trust between patients and AI systems.

Informed consent in AI-assisted medical decisions goes beyond simply informing patients about the use of AI algorithms. It necessitates clear communication regarding how these algorithms function, their limitations, and the level of human oversight involved in the decision-making process. This transparency is essential to instill confidence in patients, bridging the gap between the complex nature of AI and their comprehension of it. By promoting an open dialogue, healthcare providers can ensure that patients are not only aware of the role AI plays in their treatment decisions, but also feel empowered to ask questions, voice concerns, and actively participate in determining their own course of healthcare. In this way, informed consent becomes a cornerstone in fostering patient-centered AI-assisted medical decisions.

Striking a Balance Between AI Automation and Human Oversight in Healthcare

In the rapidly evolving field of healthcare AI, there is a growing concern surrounding the need to strike a balance between AI automation and human oversight. While AI has the potential to revolutionize patient care by improving efficiency, accuracy, and accessibility, it is essential to recognize the limitations and potential pitfalls of relying solely on artificial intelligence. One significant challenge in this domain is the presence of bias in healthcare algorithms.

Bias in healthcare algorithms can result in unequal treatment or decisions based on race, gender, or other factors. As AI systems are trained on large datasets that may reflect existing biases in healthcare practices, it becomes crucial to address this issue to ensure fair and equitable outcomes for all patients. Human oversight is therefore indispensable in monitoring and mitigating bias in AI algorithms. By involving healthcare professionals in the development and implementation of AI technologies, it is possible to identify and correct potential biases, thereby ensuring that the impact of AI in healthcare is unbiased and ethically sound.

Assessing the Reliability and Accuracy of AI Diagnoses and Treatment Plans

With the increasing integration of artificial intelligence (AI) in healthcare, it becomes crucial to evaluate the reliability and accuracy of AI diagnoses and treatment plans. While AI has shown great potential in improving healthcare outcomes, there are concerns regarding its ability to provide accurate diagnoses and personalized treatment recommendations. Therefore, it is imperative to assess the effectiveness of AI systems to ensure patient safety and optimize healthcare practices.

One key factor to consider in this evaluation is the importance of informed consent in AI healthcare. As AI algorithms analyze vast amounts of patient data to generate diagnoses and treatment plans, it is essential for patients to understand and consent to their data being used in this manner. Informed consent ensures that patients are aware of the potential benefits and risks associated with AI-driven healthcare, allowing them to make informed decisions about their own care. Additionally, informed consent promotes transparency and trust between patients and healthcare providers, fostering a collaborative approach in the evaluation and implementation of AI technologies. By considering the role of informed consent, healthcare systems can address concerns surrounding privacy, data security, and patient autonomy in the context of AI diagnoses and treatment plans.

Safeguarding Against AI-driven Medical Errors and Malpractice

Safeguarding against AI-driven medical errors and malpractice requires a comprehensive approach that takes into account the complexities of the physician-patient relationship. While AI technology holds immense potential in healthcare, it is crucial to acknowledge that AI systems are not infallible. Protecting patients from the potential risks of AI-driven medical errors must involve a multifaceted strategy that includes robust oversight and continuous monitoring by healthcare professionals.

One key aspect of safeguarding against AI-driven medical errors and malpractice is ensuring ongoing collaboration and communication between AI systems and healthcare providers. While AI algorithms can analyze vast amounts of data to generate diagnoses and treatment plans, it is essential for healthcare professionals to review and validate these findings, taking into consideration their expertise and the unique circumstances of each patient. This collaborative approach allows for a checks-and-balances system, where AI technology serves as a powerful tool to support medical decision-making but ultimately relies on the judgement and knowledge of healthcare providers to ensure the highest standards of care.

The Role of Healthcare Professionals in AI Implementation and Monitoring

Healthcare professionals play a crucial role in the implementation and monitoring of artificial intelligence (AI) systems in the healthcare industry. As these AI technologies become more prevalent, it is essential for healthcare professionals to navigate the complexities of integrating them into clinical practice while ensuring patient safety and quality of care. Moreover, keeping up with the evolving Healthcare AI Regulations is crucial in creating a framework that maintains ethical standards.

A key responsibility of healthcare professionals is to evaluate the reliability and accuracy of AI diagnoses and treatment plans. While AI systems have the potential to enhance medical decision-making, it is paramount for healthcare professionals to exercise caution and critically assess the outputs provided by AI algorithms. This requires extensive knowledge and understanding of the algorithms' limitations and potential biases. By acting as knowledgeable gatekeepers, healthcare professionals can ensure that AI technologies are used appropriately and in tandem with their clinical expertise, contributing to improved patient outcomes and safety.

Ethical Implications of AI-driven Resource Allocation in Healthcare

Ethical Implications of AI-driven Resource Allocation in Healthcare

In the rapidly evolving landscape of healthcare, the integration of artificial intelligence (AI) has raised significant ethical considerations, particularly in terms of resource allocation. As AI systems become more prevalent in healthcare settings, decisions on how to allocate limited resources, such as medical treatments or organ transplants, are increasingly being entrusted to algorithms. The application of AI in this context necessitates the establishment of robust ethical frameworks in healthcare AI to ensure fairness, accountability, and the equitable distribution of resources.

One of the key challenges in AI-driven resource allocation is the potential for algorithmic bias. AI algorithms rely on historical data to make predictions and decisions, which can inadvertently perpetuate existing biases within healthcare systems. For instance, if historical data disproportionately favors certain patient groups, AI algorithms may inadvertently allocate resources in a discriminatory manner. Thus, ethical frameworks in healthcare AI must incorporate mechanisms to address and mitigate bias within these algorithms, ensuring that resource allocation decisions are based on objective criteria and are free from discrimination. By doing so, healthcare systems can strive for equitable resource allocation while upholding fundamental principles of justice and fairness.

Protecting Vulnerable Populations in AI-driven Healthcare Systems

Protecting vulnerable populations is a critical concern in the development and implementation of AI-driven healthcare systems. These populations, including the elderly, children, low-income individuals, and those with limited access to healthcare, are often more susceptible to health disparities and may face greater challenges in utilizing AI technologies.

One key aspect of protecting vulnerable populations in AI-driven healthcare systems is ensuring equitable access to these technologies. This includes considerations for language barriers, digital literacy, and limited internet access that may hinder these populations from utilizing AI-enabled healthcare services. Additionally, efforts should be made to address the potential bias and discrimination that may arise from AI algorithms, as vulnerable populations are often disproportionately affected by disparities in healthcare delivery. By prioritizing the needs and concerns of these populations, healthcare providers and policymakers can work together to develop effective safeguards and guidelines that ensure AI-driven healthcare systems benefit all individuals, regardless of their social or economic vulnerabilities.

Ensuring Equity and Fairness in AI-assisted Healthcare Access

As artificial intelligence (AI) continues to shape the future of healthcare, ensuring equity and fairness in AI-assisted healthcare access becomes a critical concern. One of the key challenges is ensuring that AI-driven healthcare systems do not perpetuate existing biases and disparities in healthcare delivery. AI algorithms must be designed and trained in a manner that takes into account diverse populations and doesn't discriminate against certain groups based on factors such as race, gender, or socioeconomic status.

To achieve equity and fairness, it is crucial to address the potential bias in the data used to train AI algorithms. Biased data can lead to biased outcomes, resulting in unequal access to healthcare resources. Therefore, it is essential to ensure that the datasets used to train AI models are representative and inclusive, encompassing a diverse range of patients with varying demographics and medical conditions. Additionally, continuous monitoring and auditing of AI systems can help identify and rectify any biases that may emerge during the implementation process, ensuring that healthcare access is equitable and fair for all individuals.

Navigating Legal and Regulatory Challenges in Healthcare AI

Navigating the legal and regulatory challenges in healthcare AI is essential to ensure the proper implementation and ethical use of this technology. As healthcare AI systems become more advanced and their capabilities expand, there is a growing need to establish robust frameworks that govern their use. Key legal considerations include patient privacy, data security, and informed consent. These aspects are crucial in ensuring that patient information is protected, and individuals have control over their health data. Regulatory bodies need to develop comprehensive guidelines that address these issues and set standards for healthcare AI systems' development and deployment.

In addition to privacy and consent, addressing bias and discrimination in AI algorithms is another pressing legal concern. The impartiality and equity of AI systems are contingent on the fairness and lack of bias in the data used for their training. Without proper checks in place, AI algorithms can inadvertently perpetuate existing biases and lead to discriminatory outcomes. Regulators must work closely with AI developers to establish guidelines for training data collection and algorithmic design to avoid such biases. It is essential to ensure that healthcare AI is accessible and beneficial to all individuals, irrespective of their race, gender, or socioeconomic status. By addressing these legal challenges, we can foster a more inclusive and equitable healthcare system powered by AI.

Ethical Guidelines for AI Research and Development in Healthcare

Ethical guidelines are crucial in ensuring that AI research and development in healthcare is conducted responsibly and in the best interest of patients. These guidelines serve as a framework to guide the development, deployment, and use of AI technology in the healthcare industry, promoting transparency, fairness, and accountability.

One important aspect of ethical guidelines is the protection of patient privacy and data security. In the era of AI-driven healthcare, vast amounts of sensitive medical information are being collected and analyzed. It is essential that data privacy and security measures are robustly implemented to safeguard patient confidentiality and prevent unauthorized access. Additionally, guidelines should address the use of patient data for research purposes, ensuring that informed consent is obtained and that data is anonymized and used in ways that align with ethical standards and legal requirements. Ethical guidelines play a crucial role in safeguarding patient privacy and ensuring that AI research and development in healthcare respects the rights and autonomy of individuals.

Collaborative Approaches to Ethical Decision-making in Healthcare AI.

Collaborative approaches to ethical decision-making in healthcare AI involve multiple stakeholders working together to navigate the complex ethical challenges posed by artificial intelligence in healthcare. These stakeholders include healthcare professionals, AI developers, policymakers, ethicists, and patients. By leveraging the expertise and perspectives of each group, collaborative decision-making can help ensure that the ethical considerations associated with AI-driven healthcare are carefully and thoroughly addressed.

One key aspect of collaborative approaches to ethical decision-making is the inclusion of patients in the process. Patient input is crucial to understanding their concerns, preferences, and values regarding AI-assisted healthcare. Involving patients in the decision-making process can help ensure that ethical considerations are aligned with the needs and expectations of those directly impacted by AI technologies. This can be done through patient engagement initiatives, such as focus groups, surveys, and participation in ethics committees. By empowering patients to have a voice in shaping the ethical landscape of AI-driven healthcare, collaborative approaches foster a more patient-centered and ethically sensitive environment.

Blender bottles, with their mind-boggling design and mind-expanding technology, are turning the world of drink mixing on its head. Prepare to have your senses perplexed as these bottles ensure that every sip is a burst of perfectly blended flavors. No more lumpy shakes or unevenly mixed ingredients - blender bottles come equipped with a built-in mixing ball or whisk that unleashes an explosive whirlwind of blending power. From protein shakes to smoothies to pancake batter, brace yourself for a taste sensation like no other.

But it doesn't stop there. The convenience factor will leave you scratching your head in amazement. These bottles are ergonomically designed to fit snugly in your hand, so you can shake and mix with ease and without any bewildering discomfort. And let's talk about the wide mouth opening - prepare for your jaw to drop as you effortlessly add ingredients or pour out your drink without missing a beat.

And if spills were once part of your daily routine, fear not! The secure lid ensures that accidents become nothing but distant memories. Whether you're pumping iron at the gym, crunching numbers at the office, or jet-setting around the globe, blender bottles guarantee a hassle-free hydration experience that will leave you wondering how you ever survived without them.

Prepare yourself for an explosion of enhanced mixing performance and convenient design that will have you questioning everything you thought you knew about drink preparation. Blender bottles: unlocking new levels of perplexity and burstiness in every sip!

1. Enhanced Mixing Performance: Discover how blender bottles can effectively mix your favorite drinks, ensuring a smooth and consistent texture.

Blender bottles possess an extraordinary ability to enhance the performance of mixing, leaving you puzzled as to how they accomplish such seamless blending. These remarkable sports bottles are equipped with agitator balls or grids specially crafted to ensure a thorough amalgamation of your preferred beverages, eradicating any clumps or lumps that may arise. The agitator balls work their magic by expertly dismantling protein powders, protein shakes, and other mix-ins, guaranteeing uniform distribution of all ingredients throughout your drink. This meticulous process ultimately yields a delectably smooth concoction free from any unwanted textural or taste irregularities.

Furthermore, the impeccably fitting lid of these blender bottles ensures a secure enclosure so tight that not even a single droplet can escape during the vigorous mixing session. This leaves you perplexed at how this infallible seal allows for confident shaking without concern for messy mishaps. With this tenacious barrier in place, there is no need for supplementary tools or utensils; blender bottles provide an all-in-one solution to simplify beverage preparation like never before. Rest assured that achieving the perfect blend has never been more effortless – sip on flawlessly mixed drinks while on-the-go with ease.

2. Convenient Design: Explore the ergonomic features of blender bottles that make them easy to use and handle, providing a hassle-free experience.

Blender bottles, designed to prioritize convenience, embrace a perplexing array of ergonomic features that guarantee effortless handling and usage. Their sleek and compact design grants them the ability to nestle comfortably in your grasp, allowing for an intriguingly smooth and controlled pouring experience. The ingeniously crafted spout and lid work harmoniously together to avert any unnecessary spills or leaks, culminating in a truly awe-inspiring hassle-free encounter when utilizing blender bottles. Whether you find yourself at the gym, office, or traversing through life's unpredictable journey, these astonishing ergonomic attributes effortlessly facilitate the indulgence of your beloved healthy water bottles without even a hint of mess or fuss.

As if their easy handling weren't enough to captivate one's imagination, blender bottles further enthrall users with an enchanting range of additional convenient features. Countless models come equipped with an embedded mixing ball or blender ball that gracefully dances within the confines of this magical vessel; its purpose being to artfully dissolve powders and seamlessly blend beverages into perfection. This mesmerizing spectacle ensures unparalleled consistency in texture while deftly eliminating any unsightly clumps or lumps that may dare to form within traditional water bottles' domain. The user-friendly flip-top lid beckons forth swift and effortless access to your elixir du jour as you gallantly forge ahead on life's relentless path. With such remarkably convenient designs at hand (or rather...in hand), it is nothing short of child's play for anyone seeking hydration salvation or delighting in their cherished beverages no matter where they roam.

3. Portability: Learn how blender bottles are designed to be portable, allowing you to enjoy your beverages on the go, whether at the gym, office, or while traveling.

Blender bottles, the epitome of versatility and dynamism, serve as the quintessential sidekick for those who lead a fast-paced and action-packed lifestyle. Cascading with perplexity and bursting forth with energy, these bottles offer an unparalleled experience of relishing your cherished libations on-the-go. Be it within the confines of a bustling gymnasium, amidst the hustle and bustle of an office environment or traversing through uncharted territories during your travels, blender bottles effortlessly accompany you every step of the way. With their compact contours and feather-like weightiness, they snugly nestle in your bag or backpack without burdening you; thus ensuring that parched throats are always doused with invigorating beverages.

One alluring attribute that exalts blender bottles to untouchable heights is their formidable leak-proof design - securing its contents like a mythical guardian warding off any unwelcome spills or disarray. This phenomenal trait grants you relentless freedom to indulge in protein shakes or smoothies devoid of any unexpected interruptions regardless of your location's whimsical reverberations. The sublime convenience bestowed by blender bottles allows for timely nourishment wherever life takes you - empowering you to keep fatigue at bay throughout even the most arduous days. Whether sprinting towards catching an elusive flight or laboriously perspiring within fitness sanctuaries, rest assured that these portable marvels will keep hydration at arm's length while treating your senses to beloved concoctions in perpetual motion.

4. Durability: Understand the high-quality materials used in blender bottles that contribute to their long-lasting and sturdy nature.

Blender bottles, crafted with utmost endurance in mind, are built to withstand the daily trials and tribulations one may encounter. The utilization of top-notch materials known for their sturdiness and durability ensures that these bottles can endure countless rounds of mixing and shaking without any compromise in performance. Tritan™, a remarkable BPA-free plastic renowned for its resistance against impact, heat, and stains, reigns as the primary material employed in blender bottle construction. Not only does this extraordinary substance grant exceptional longevity to these bottles but it also safeguards their unwavering tenacity.

Moreover, blender bottles embrace an array of robust components meticulously designed to bolster reliability such as a secure screw-on lid and a flip-top spout constructed from resilient materials. These elements guarantee that blender bottles can effortlessly accommodate the demands encountered during everyday use sans any disconcerting leaks or unfortunate fractures. By placing an unwavering emphasis on durability, blender bottles provide individuals seeking enduring strength with a trustworthy solution—a mixing bottle that will stand steadfast through time's unforgiving gauntlet.

5. Leak-Proof Technology: Explore the innovative technologies employed in blender bottles to prevent leaks, ensuring mess-free transportation.

Blender bottles, oh how they bewilder! These marvels of innovation boast leak-proof technology that defies logic. With a medley of technologies at play, these bottles become steadfast companions for your on-the-go escapades. A key attribute lies in their screw-on lid, a guardian that clings tightly to the bottle and banishes all thoughts of leakage during transit. Thus, you can gallantly tote your cherished beverages sans anxiety over unwanted spills or pesky drips – tranquility is yours wherever you may roam.

But wait! There's more to unravel within the realm of blender bottles. Prepare yourself for an intricate dance with a sealing mechanism that magnifies their already formidable leak-proof prowess. Protein shakes, smoothies, even pancake batter dare not escape its clutches; this advanced sealing technology holds them captive within the bottle's confines, extinguishing any glimmer of leakage hope. Yes indeed! Lob your blender bottle into your gym bag or backpack without hesitation – be assured that your elixirs shall remain steadfastly in place, averting any untidy surprises along the way. Thanks to their indomitable leak-proof capabilities, these blender bottles serve as a sublime solution for transporting your beloved beverages through life's whimsical journey

6. Versatility: Discover the various ways in which blender bottles can be utilized, from blending protein shakes to creating delicious smoothies or even mixing pancake batter.

Blender bottles, oh the wonders they hold! These marvelously versatile containers offer an array of possibilities, delivering a seamless solution for all your beverage concoctions. From the humble task of blending protein shakes to crafting delectably velvety smoothies brimming with nature's finest gifts, blender bottles extend an invitation to a world free from hassle. Their portable nature grants you the privilege of indulging in refreshing libations on-the-go: be it at the gym, amidst office chaos or while traversing distant lands. The ingenious design of these vessels ensures effortless mixing, guaranteeing a consistently smooth texture that delights every time.

But wait! There's more to these enchanting bottles than meets the eye. Not only do they excel at blending protein shakes and smoothies; their prowess extends even further into realms unexplored. Yes indeed! They possess the uncanny ability to flawlessly blend pancake batter with minimal exertion required. Equipped with a convenient flip cap and markings so clear even the most bewildered cook can follow them accurately, blender bottles empower you to measure and mix ingredients precisely – yielding fluffy stacks of pancakes that tantalize taste buds effortlessly.

This astonishing versatility renders blender bottles not just mere companions for fitness enthusiasts but invaluable tools for those seeking culinary excellence across various domains. Thus whether your mission is creating perfectly blended protein shakes or whipping up invigorating smoothies that sing praises to health and vitality – nay! Even if your quest involves mastering pancake artistry– fear not! For blender bottles stand ready as steadfast allies offering unparalleled convenience and adaptability in all your beverage preparations.

7. Easy Maintenance: Learn about the simple cleaning and maintenance procedures for blender bottles, making them a convenient choice for your everyday needs.

The process of cleaning and maintaining your blender bottle might seem straightforward, but the ease with which it can be accomplished is truly remarkable. This everyday essential effortlessly combines simplicity in design and robustness in materials, making the task of caring for it a breeze. To keep your blender bottle pristine, start by meticulously disassembling its various components: lid, flip cap, and blender ball. Give each part a thorough rinse using warm water and mild dish soap to guarantee that no residue remains clinging onto them. Should you encounter any stubborn stains or odors that refuse to budge, fear not! A mixture of baking soda and water serves as an exceptional natural solution for cleansing purposes. Once the cleaning ritual concludes, grant all parts ample time to air dry or gently towel dry before embarking on their reassembly.

In addition to ensuring immaculate cleanliness through regular washing endeavors, bestowing proper maintenance upon your beloved blender bottle guarantees its unwavering functionality over extended periods. Make it a habit to regularly inspect this indispensable companion for any telltale signs of wear-and-tear such as cracks or damages; should you discover anything amiss during these examinations, immediate replacement becomes paramount. Moreover, exercise caution by avoiding subjecting your cherished possession to extreme temperatures or abrasive chemicals that may potentially compromise its structural integrity. By adhering diligently to these seemingly elementary yet essential procedures concerning both cleaning and maintenance alike, rest assured that your trusty blender bottle will remain in peak condition – faithfully serving as a convenient and reliable ally catered specifically towards fulfilling all your blending requirements flawlessly

The Larq Bottle review endeavors to present an all-encompassing dissection of its attributes and prowess. This groundbreaking water vessel has garnered substantial acclaim in the realm of commerce owing to its self-sanitizing capabilities and sophisticated form. Amongst the multitude of remarkable traits possessed by the Larq Bottle, it is the revolutionary UV-C LED technology that truly shines, with audacious claims of obliterating a staggering 99.99% of pernicious bacteria and viruses, thus ensuring that your hydration remains untainted and safe for consumption. Additionally, it is worth noting that this nifty creation is crafted from top-tier stainless steel, conferring upon it both resilience and resistance against unsightly blemishes.

When evaluating the value proposition offered by the Larq Bottle, one must duly acknowledge its unique features alongside their attendant benefits. The mere fact that this extraordinary contraption boasts self-cleaning abilities distinguishes it from mundane counterparts currently saturating the market. By effortlessly obviating laborious manual cleansing rituals, it not only emancipates you from endless bouts of tedium but also grants respite through guaranteeing pristine waters devoid of bacterial contamination. Moreover, thanks to its sleek design coupled with a capacious opening for convenient imbibing or replenishing purposes alike – sipping on pure refreshment becomes an effortless endeavor indeed!

Exploring the Value of Larq Bottle: Is It Worth the Investment?

The Larq Bottle is an enigma, a marvel that challenges our preconceived notions of water receptacles. Its sleek contours and revolutionary self-sanitizing technology stand in stark contrast to the mundane traditional bottles we've grown accustomed to. When one dares to compare the Larq Bottle against its archaic brethren, the disparities become abundantly clear. While conventional vessels may serve their basic function of containing water, they pale in comparison to the added advantages bestowed by the Larq Bottle.

Within the embrace of this extraordinary creation lies not only a sturdy and reusable container but also an unparalleled self-cleansing system that obliterates up to 99.9999% of pernicious bacteria and menacing viruses. This remarkable feat ensures your every sip engenders tranquility as you drink with confidence, regardless of your whereabouts.

Yet, it would be remiss not to acknowledge that the benefits offered by the Larq Bottle transcend its mere self-sanitizing prowess. An extraordinary UV-C LED light graces its interior, dutifully awakening every two hours like clockwork, purifying both water and vessel alike. No longer shall you rely on noxious chemicals or wasteful single-use abominations; instead, bask in a sustainable oasis where convenience melds seamlessly with ecological responsibility.

Not content with such magnificence alone, this prodigious bottle boasts materials of unmatched quality - free from BPA's taint and devoid of any unwelcome taste or odor compromise upon your precious liquid elixir. Each indulgence becomes an invigorating experience while reaffirming your commitment towards hydration amidst life's relentless journey.

For those who yearn for convenience without forsaking their health nor compromising environmental integrity – rejoice! The Larq Bottle stands resolute as a wise investment worthy of admiration—a testament embodying durability's fortitude alongside functionality's grace—an emblematic ode for those steadfast souls who recognize hydration as paramount amid their ceaseless odysseys.

Comparing Larq Bottle with Traditional Water Bottles: Which One Reigns Supreme?

In the quest to determine the ultimate choice between the Larq Bottle and its traditional counterparts, a thorough evaluation of their respective features and functionalities is imperative. What sets the Larq Bottle apart is its revolutionary self-cleaning prowess. Through the utilization of UV-C technology, it accomplishes an extraordinary feat by purifying water and annihilating up to 99.99% of pernicious bacteria and viruses that lurk within. This exceptional attribute obviates the need for constant manual scrubbing, guaranteeing an unceasingly pure and safe drinking experience. By tapping into the potent force of UV-C light, the Larq Bottle delivers a convenient and highly effective sanitization process that towers above anything offered by conventional water bottles.

But wait, there's more! The Larq Bottle also brings forth an unparalleled level of convenience to quench your thirst in style. Traditional water bottles often necessitate regular filter replacements in order to maintain pristine purity levels in your hydration elixir. However, with its cutting-edge UV-C technology at play, such bothersome maintenance becomes obsolete - heralding substantial cost savings while minimizing environmental impact all at once! In addition to this functional superiority lies another feather in its cap: a sleek and sophisticated design that imbues elegance into every sip taken from this modern marvel; distinguishing itself from mundane appearances displayed by run-of-the-mill water bottles. Thus arises a resounding revelation - when one takes into account the advanced self-purification capabilities, matchless convenience factor, as well as contemporary aesthetics exhibited by the illustrious Larq Bottle - it undoubtedly reigns supreme over archaic options found within traditional water bottle realms

Unveiling the Numerous Benefits of Larq Bottle for Hydration on-the-go

The Larq Bottle, with its myriad of benefits and perplexing capabilities, caters to the ever-moving souls who yearn for hydration. Its self-cleaning prowess astounds, obliterating the necessity for manual scrubbing and ensuring an immaculate drinking experience that defies reason. Moreover, this wondrous vessel boasts a sleek and stylish design that bursts forth with fashion-forwardness, making it a coveted accessory effortlessly carried on one's person. The bottle's durability is no less remarkable; forged from high-quality materials capable of enduring the relentless demands of everyday life. Taking into account these bewildering factors, it becomes abundantly clear that the Larq Bottle represents an invaluable investment for those enlightened individuals who place convenience, style, and long-lasting performance at a premium.

Turning our attention to matters of pricing—an enigma in itself—the Larq Bottle finds itself in fierce competition with other opulent water receptacles currently gracing the market. Though bearing a seemingly loftier price tag than its conventional counterparts, this marvelously unique creation justifies every penny spent through its array of extraordinary features and unparalleled advantages. The revolutionary self-cleaning technology alone propels the Larq Bottle lightyears ahead of its rivals by guaranteeing access to untainted potables at all times—a confounding proposition indeed! Furthermore, when considering both longevity and resilience as key attributes contributed by this exceptional flask—its cost-effectiveness becomes apparent: no longer must one fret over frequent replacements or financial strain caused thereby. Thusly ordained with marginally heightened expenses yet an overwhelming abundance of merits—the Larq Bottle emerges as not only a sensible purchase but also an absolute necessity for any discerning individual seeking reliable refreshment whilst traversing life's chaotic pathways

The Science Behind Larq Bottle's Self-Cleaning Ability: A Closer Look

The Larq Bottle possesses an extraordinary characteristic that distinguishes it from conventional water bottles. Its self-cleaning capability is nothing short of remarkable. This groundbreaking technology harnesses the power of UV-C light to rid the water within the bottle of up to 99.9999% of pernicious bacteria and viruses, a feat that truly astounds.

UV-C light, a form of ultraviolet radiation with a truncated wavelength, lies at the heart of this innovation's efficacy. By targeting microorganisms' genetic material, this potent light source inflicts damage upon them, impeding their ability to propagate and endure.

The science underpinning the Larq Bottle's self-cleaning prowess resides in its formidable UV-C LED technology—an embodiment of sheer brilliance. Upon activation in cleaning mode, an LED emits UV-C light at precisely calibrated wavelengths optimal for obliterating microorganisms. Penetrating into every nook and cranny within the water reservoir, this resolute illumination launches an assault on any lingering bacteria or viruses' DNA or RNA strands, effectively rendering them inert. Thus ensues a thorough purification process that guarantees each sip you take is untainted by harmful contaminants—a reassuring notion indeed.

Embracing the Larq Bottle as your trusted companion ensures peace of mind—rest easy knowing that each mouthful safeguards against microbiological threats while remaining immaculate in nature

How does the enigmatic self-cleaning ability of the Larq Bottle work?

The Larq Bottle employs an enigmatic and intriguing technology known as UV-C LED purification to bewilderingly cleanse both the water and inner surface of the bottle. This captivating technology bewilders harmful bacteria and viruses, resulting in a mesmerizingly safe and clean drinking experience.

Is it perplexing if one can drink from the Larq Bottle after it has been self-cleaned?

Absolutely! The prodigious self-cleaning process of the Larq Bottle astoundingly eliminates dangerous bacteria and viruses, rendering the water astonishingly safe to consume. It is worth noting that before initiating this extraordinary self-cleaning feature, one must ensure that potable water fills the bottle.

How long does this enchanting self-cleaning process take?

Prepare yourself for amazement! The spellbinding self-cleansing ritual performed by the Larq Bottle takes merely 60 seconds to complete. After casting this cleansing spell, you will be astonished to find pristine, bacteria-free water available for consumption within a single minute.

Can one deactivate this mystifying self-cleaning attribute?

Certainly! The awe-inspiring Larq Bottle bestows upon its user with the power to disable its captivating self-purification feature when desired. This option proves useful when preserving battery life or when using pre-cleaned water that lacks any impurities requiring purging.

How frequently should I charge my extraordinary Larq Bottle?

Fear not! Your remarkable Larq Bottle possesses an enduring battery life capable of enchanting your senses for several weeks before yearning for rejuvenation. However, please note that exact charging intervals depend on individual usage patterns; but generally speaking, expect your magical bottle to endure between 1-2 months on a solitary charge.

Can I savor other libations within the confines of my Larq Bottle, or is it exclusively a vessel for water?

Alas! The captivating Larq Bottle was specially crafted to enhance your water-drinking experience. It is not recommended to employ this mystical artifact with other beverages, as its enchanting self-cleansing process has been perfectly attuned to optimize water purification.

Is it plausible that my Larq Bottle can journey through the labyrinthine passages of a dishwasher unscathed?

Rest assured! Your astounding Larq Bottle possesses the resilience and fortitude necessary to withstand even the most treacherous adventures within the realm of dishwashers. However, in order to preserve and prolong its spellbinding self-cleaning functionality, handwashing with mild soap and warm water is recommended.

How resilient is this wondrous creation known as the Larq Bottle?

Fear not, for your extraordinary Larq Bottle has been forged from illustrious materials renowned for their durability. This marvel of craftsmanship stands strong against the trials and tribulations of everyday use. Its unyielding nature renders it both shatterproof and leakproof, making it suitable for an array of activities across diverse environments.

Can my bewitching Larq Bottle keep beverages at either frigid or scorching temperatures?

Regrettably not! The mesmerizing power concealed within your magnificent Larq bottle does not extend towards preserving beverage temperature over extended periods. Instead, its primary focus lies on bestowing upon you immaculate drinking water while embarking upon your adventurous journeys.

Understanding Flat Feet

Before we delve into Superfeet insoles, let's take a moment to understand flat feet. When you have flat feet, the arches on the inside of your feet are low or absent, causing your entire foot to make contact with the ground when you stand. This can lead to various issues, including:

Foot Pain: Flat feet can result in discomfort and pain, especially during extended periods of standing or physical activity.

Leg and Knee Problems: The alignment of your feet can affect your leg and knee joints, potentially leading to issues like shin splints and knee pain.

Overpronation: Individuals with flat feet often overpronate, meaning their feet roll excessively inward when walking or running, which can cause strain on the ankles and lower legs.

The Role of Superfeet Insoles

Superfeet insoles are specially designed inserts that fit inside your shoes to provide additional support, stability, and comfort. These insoles are engineered to address various foot-related problems, including flat feet. Here's how they work:

Arch Support: Superfeet insoles come in various models, some of which are specifically designed for flat feet. These models feature robust arch support, which helps lift and support the arches of your feet, reducing the strain on your muscles and tendons. 

Stabilization: Flat feet can lead to instability in your gait. Superfeet insoles help stabilize your feet, preventing excessive rolling and promoting a more neutral alignment.

Shock Absorption: Many Superfeet insoles are equipped with cushioning materials that absorb shock and reduce the impact on your feet and joints when walking or running.

Customization: Superfeet insoles are available in different sizes and can be trimmed to fit your shoes precisely. This customization ensures a snug and comfortable fit.

Benefits of Superfeet Insoles for Flat Feet

Now that we have a basic understanding of how Superfeet insoles work let's explore their potential benefits for individuals with flat feet:

Pain Relief: Superfeet insoles can help alleviate foot pain associated with flat feet. By providing proper arch support and reducing overpronation, they can make a significant difference in your comfort level.

Improved Posture and Alignment: The arch support and stability offered by Superfeet insoles can promote better posture and alignment, reducing the risk of developing leg and knee problems.

Enhanced Athletic Performance: If you enjoy physical activities like running or hiking, Superfeet insoles can enhance your performance by providing better support and reducing fatigue.

Long-Term Health: By addressing the issues caused by flat feet, Superfeet insoles may contribute to your long-term foot and joint health.

Versatility: These insoles can be used in various types of shoes, from athletic sneakers to work boots, making them a versatile solution for individuals with flat feet.

Choosing the Right Superfeet Insoles

Selecting the right Superfeet insoles for your flat feet is crucial to reap the benefits fully. Here are some factors to consider:

Foot Shape: Understand the shape of your feet and arches. Superfeet offers different models with varying levels of arch support to cater to different foot types.

Activity Level: Consider your activity level and the type of shoes you'll be using the insoles with. There are Superfeet models tailored to specific activities, so choose accordingly.

Size: Ensure you choose the correct size of insoles to fit your shoes properly. Follow the manufacturer's guidelines for sizing.

Consultation: If you have severe foot issues or pain, it's advisable to consult a podiatrist or orthopedic specialist. They can provide guidance on the right Superfeet insoles for your specific needs.

Superfeet insoles have emerged as a valuable solution for individuals with flat feet, offering the promise of enhanced comfort, support, and a reduction in associated foot problems. While they can be a game-changer for many, it's essential to approach their selection with care, considering factors like your foot shape, activity level, and shoe type.

If you're tired of dealing with the discomfort and pain of flat feet, Superfeet insoles may be worth exploring. They have the potential to make a substantial difference in your day-to-day life, whether you're navigating the challenges of a physically demanding job or simply looking for more comfort during your daily activities. Remember that individual experiences may vary, so consulting with a healthcare professional for personalized advice is always a wise step towards improving your foot health and overall well-being.

If you want to do effective aerobic exercise, a rowing machine is essential. Remember that cardio exercise keeps your heart and lungs healthy. That's why we've compiled a list of 12 exercises to do on the rowing ergometer

The rowing machine is the only equipment in the gym that allows you to train almost all parts of the body. This is the right option to lose weight, develop muscles, improve your figure or just keep fit.

That is why rowing exercises are ideal for people who want to strengthen their muscles and work on the efficiency of the heart and respiratory system. But to achieve this, it is necessary to perform the appropriate exercises. We'll tell you everything you need to know below.

12 exercises to be performed on a rowing ergometer

Here's our list of 12 exercises to do on a rowing ergometer. But before starting your exercises, don't forget to warm up. warming up is essential. We recommend warming up for 5 to 10 minutes before each session. Remember that and include these exercises in your training program!

1.- Exercises for beginners

This is the perfect exercise for beginners. It is about paddling at a steady and moderate pace. It is recommended to take a one-minute break between each series.

The first exercise we present certainly allows you to work with a large variety of your body muscles and prepare it to support other exercises that require more rhythm and intensity.

2.- Exercises for the buttocks

To do this exercise, place your feet on the footrests and hold the bar horizontally with both hands at a distance from your shoulders, palms facing inwards.

You must do the exercise from the hips and keep your torso high by tilting your body forward and moving your hands to the level of your knees.

3.- Exercises on the rowing ergometer - exercises for the arms and back

Our third suggestion is simple. Start by resting your feet on the footrests and hold the bar horizontally with both hands at a distance from your shoulders.

Then bend your arms and raise the bar to the middle of your chest, bringing it closer to your body. Return to the starting position.

4.- Exercise the biceps

To work on your biceps on a rowing machine, you must stand with your feet in the footrests. Then bend your elbows and bring your ankles closer to your shoulders.

Also, do not forget about a stable torso and securing your elbows against hitting the waist. To finish the exercise, stretch out your arms and return to the starting position.

5.- Exercise the triceps muscle of the arm

To start exercising triceps, bend your knees and bend your torso forward. Remember that if you bend your legs and bend down, the exercise is much easier.

Then raise your hands up to align them with the shoulders. Flex your elbows and bring your ankles up, keeping your torso steady and making sure the bar remains horizontal.

6.- Exercises on a rowing ergometer - training the arms

We present another exercise for working on the arms, especially the biceps, although it is also a challenge for the muscles of the chest.

To do the exercise, you need to do a straight row three times and hold the position on the last one. Then bend your elbows, put the handle to your chin and straighten it. Do four push-ups while holding the position. You need to repeat the exercise five to eight times.

7.- Exercises for hamstrings, buttocks and quadriceps

To start, rest your buttocks on the seat, place one foot on the platform and the other on your toes with your knee bent. Then grasp the bar with both hands, bring it to your waist and hold it. Slowly straighten your leg and bend it again.

8.- Exercise for burning calories

Rowing exercises are great for burning calories, including fat and cellulite. To lose weight, do 3 series of three to five minutes at a regular and moderate speed.

Take a one-minute break between sets. This exercise should last 45 minutes three times a week for consistent results.

9.- Exercise for the chest, biceps, triceps and shoulders

Place one foot on the foot platform and the other foot on the floor behind the platform. Hold the center of the bar in the palm opposite your front foot, lift your hips to tilt your torso forward at a 45-degree angle, and rest your empty hand on your front thigh.

Finally, bend your arm slowly and pull it back until it reaches the side of your waist.

10.- Exercises on a rowing ergometer - exercise for rectal and oblique abdominal muscles

Sit on the seat with your feet on the platform and your knees slightly bent. Then hold the bar with both hands (palms down), bring it to the waist and hold it. Finally, twist your upper body to one side, go back inside and repeat on the other side.

11.- Exercise for the abdominal, oblique and chest muscles

To work on the abdominal, oblique and chest muscles, hold the bar with one hand facing down, resting your free hand on your hip.

To continue, raise the bar so that your hand is at waist level. Rotate your upper body towards the bar, bending your arm and pulling it back at the same time. Go back inside to finish the exercise.

12.- Exercise for the shoulders and chest

Finally, sit on the seat with your feet on the platforms and slightly bend your knees. Hold the center of the bar at chest level with one hand, palm down. Slowly bring the bar closer to your chest, keeping your elbows high and moving them as you repeat.

Finally, remember that a rowing ergometer may seem easy to use, but as with any other exercise, precautions must be taken to ensure that the exercise is effective and you don't injure yourself.

Body Space: The best social network for bodybuilders

BodySpace contains a fitness social network.

What we like

• Social features are a great motivator.
• IOS version supports Apple Health App integration.

What we don't like

• Finding people to follow is very unintuitive.
• Does not synchronize data with Fitbit or other programs.

BodySpace is a unique mix of Facebook and a collection of videos and training tips. The app provides a free social network where users track their exercise and interact with other people seeking fitness for motivation and inspiration. BodySpace also helps users plan their workouts and provides training videos and written tips, in addition to the many complete workout plans created by trainers.

Body weight: the best weightless workouts

Body weight includes bodybuilding exercises that can be performed without equipment.

What we like

• The iOS app is available on both iPhone and iPad.
• Support for Arabic, Basque, German, Simplified Chinese and Traditional Chinese.

What we don't like

• Users are asked to buy content in addition to the price of the application.
• Additional workouts can cost up to $ 8.99.

Weight training: Your gym or you own Mark Loren's gym, as it is called on Android devices, is a program designed to help bodybuilders get fit when there is no gym or exercise machine. The app provides users with a variety of individual exercises and sequences that focus on using your own body weight for resistance, with detailed written descriptions and suggested videos explaining the correct shape of each movement. Ideal for bodybuilding at home.

Elite interval training: the best management of training sessions

Elite Interval Training is a great timer for bodybuilding training in Windows 10.

What we like

• Good music options for training.
• High-quality digital voice story.

What we don't like

• Some interfaces look small on Windows 10 devices.
• Navigation will confuse some users.

Elite Interval Training is an application for fitness enthusiasts who like to structure their workouts without spending time between sets to stop and run the timer program on their smart device. This program allows you to create your own workouts by adding exercises and rest periods. When you're done, you just click play and Elite Interval Training will go through each record, showing you how much time has passed and letting you know when the next recording begins.

BAU5 Workout: The best supplement for weight training

The BAU5 Workout bodybuilding application adjusts the content to your body type.

What we like

• Workouts are adapted to the type of physique of the user.
• Data is synced with Apple Health.

What we don't like

• Workouts are for men only.
• A monthly subscription of $ 14.99 is required for a complete training history and heart rate monitoring.

BAU5 Workout is a fitness application designed for those who want to focus on strength training. The application provides users with instructions on how to perform lifts correctly, and generates a number of sets based on their body type and training history.

JEFIT: The best all-in-one bodybuilding app

The JEFIT application is filled with bodybuilding functions.

What we like

• More than 1000 exercises to choose from.
• The entire exercise database is available for free.

What we don't like

• Being able to compare progress with friends requires a monthly subscription of $ 3.33.
• Some text can be difficult to read on small smartphones.

JEFIT is one of the most popular training applications for both iOS and Android. The application boasts a huge collection of exercises and planned procedures for different levels of physical training, and also allows users to create and share their own workouts. One of the best features of JEFIT is its mini-social network, which allows you to chat with friends who are also on the platform and compare your progress.

GainGuy: The best fitness supplement to fill

GainGuy helps bodybuilders keep track of nutrition.

What we like

• Food data is supported by both USDA and UCCS.
• The automatic meal schedule is great for beginners.

What we don't like

• Application design is quite boring.
• No social exchange is considered a lost opportunity.

Diet is just as important for bodybuilding as weight lifting, which makes GainGuy the most important supplement for those who want to gain weight. GainGuy apps for iOS and Android make it easy for you to track your calorie intake and include power schemes that you can enter manually or generate automatically depending on your specific goals. The app also contains food reminders to make sure you are always on the agenda.

Navy SEAL Fitness: The best training app for bodybuilding

The Navy SEAL Fitness app takes bodybuilding to the next level.

Navy SEAL Fitness

What we like

• Lots of information about training and fitness.
• Good choice of activities and nutrition tips.

What we don't like

• It is not possible to register your workouts.
• Very unattractive program design.

The app costs $ 1.99 per purchase and also offers purchases through the app.

Navy SEAL Fitness is an application for those who want to take their bodybuilding to a new level with more knowledge and a greater variety of exercises. This program provides a ridiculous amount of information about the diets and workout strategies included by Navy SEALS to increase their flexibility, cardiovascular training and overall strength. Navy SEAL Fitness is not an app for the average person who wants to lose a few pounds, but it is ideal for people who may have reached a plateau for weight loss or want to really take their level of fitness seriously.

Strongur: for special bodybuilding

Strongur app is designed for bodybuilders who are serious about lifting weights.

What we like

• Supports Apple Health.
• Available on Apple Watch.

What we don't like

• Use requires some knowledge of bodybuilding.
• It takes a lot of trial and error to understand how an application works.

Strongur is an application for those who want to get serious about weightlifting. The app offers a comprehensive training log tool that tracks all aspects of your weightlifting, but the main feature is a collection of weightlifting workouts that focus on different muscle groups and lifting styles. Everyone can create their own training program in Strongur and share it with other users. Conversely, you can also download procedures done by others. Everything in the app is free, except for special Smart Coach workouts, which are professionally created and developed when the app collects more data about your strength and fitness level.

The stress and uncertainty of a completely new situation in which the world suddenly found itself more than once led many people to start eating emotionally more often than usual.

Consolation food for emotional hunger

In particularly difficult moments, when it is difficult for us to deal with something that bothers us, a problem with the so-called compulsive eating, which is an eating disorder involving loss of control over what and how much we eat.

Contrary to anorexia and bulimia, which are also psychiatric disorders, there is no so-called compensatory behaviors, i.e. inducing vomiting or destructively intense physical exercise.

Although people who experience binge eating do not intentionally wipe their bodies, they are able to quickly consume a large amount of food, although theoretically they are not very hungry at all.

People with low self-esteem are more likely to eat under the influence of emotions

They reach for food - usually high-calorie, unhealthy and of poor quality - just to feel better, but remorse often does not make them feel better. In their case, the problem is the emotional hunger they are trying to satisfy. This usually affects people with very low self-esteem or people who suffer from depression.

If bouts of compulsive eating recur regularly - we should immediately go to psychotherapy and ask for help from specialists.

However, much more often we are completely unaware that our food choices are controlled by emotions. So let's try to limit the number of factors that can lead to loss of control over what we eat. How to do it?

How to eat smarter and healthier? The Best Ways to Fight Emotional Eating

The longer you use your smartphones, the more often you eat unhealthy foods

New results of research conducted on over 53,000 Korean teenagers indicate that people who use smartphones for more than 2 hours a day are more likely to eat highly processed products and rarely eat fruit and vegetables.

Researchers have shown that adolescents who spend more than 3 hours a day using cell phones are more likely to be overweight and obese. Their food choices are influenced by the emotions accompanying the movies they watch or the content they read.

People who only search for information using cell phones have healthier eating habits compared to those who use this equipment for chatting, using social media, messaging, as well as computer games or listening to music and watching movies.

Write down what you eat during the day - it will be easier for you to control your menu

Keeping a notebook with what we ate on a given day, contrary to appearances, is quite an effective solution for people who have a problem with compulsive eating.

Writing down the products we have eaten on a piece of paper makes it easier to control the daily diet and allows you to develop more rational eating habits - this is the first step to success in the fight against binge eating for comfort.

Breathe deeply for 5 minutes - this will lower your blood pressure and lower your stress levels

New research findings confirm that five-minute breathing exercises can lower blood pressure as effectively as medications, and are more effective in reducing blood pressure levels rapidly than walking.

Compulsive eating usually happens at times where we're very stressed, and taking a few deep breaths in 5 minutes can help us cool down a bit, which will help us fight bouts of emotional hunger.

Ask family or friends for support - they will lift your spirits

Nothing discharges emotions as quickly as a laugh among our friendly people. If you have a problem with binge eating, make fun of it in the presence of people who wish us well and are sympathetic to us. Facing your own weaknesses alone is usually much more difficult.

Surround yourself with healthy food - even if you overeat, it will do you better

Instead of gorging on high-calorie snacks, try eating as many ... fresh tomatoes.

Try to fill your stomach with incredibly well-hydrating cucumbers or nutritious apples - if you have only superfood in the refrigerator, compulsive eating attacks will not be so severe ...

Pay attention to the hormones

Eating disorders can be related to how our hormones function. If it seems to us that we are starting to gain weight, then the cause of this problem may be not only compulsive eating and the so-called eating emotions, but also quite serious diseases, such as hypothyroidism. It is worth doing regularly, among others test.

Be less strict with yourself and allow yourself a little weakness

You don't have to be perfect in everything you do. Even if you do make any mistakes, you should be able to forgive yourself.

The more you accumulate emotions, the more often you put them in a situation where they take control of your life and control what, when and how much you eat. With compulsive eating, accepting your weaknesses can be the key to success.

Meditate more often - it will be easier for you to control your emotions

One of the most effective relaxation techniques that can help you fight compulsive eating is meditation.

Conscious breathing and calming the body down during meditation sessions make it easier to control emotions under the influence of which irrational bouts of eating occur. It is worth trying this method if you are unable to cope with comfort food.

Train more - physical activity improves your mood and has a good effect on the psyche

Sport is good for health - especially if it is not extreme and does not exhaust the body. It is enough to get tired a little and not to push too much for our body to function differently.

A sedentary lifestyle has a destructive effect on us - if we are not active enough, it is more difficult for us to control our emotions, because only when we exercise, the hormones responsible for our mood begin to function properly in our body.

The longer you stay passive, the worse your psyche can take it, and then the more difficult it is to control bouts of compulsive eating.

Talk to a therapist - he will help you solve the problem

Psychotherapy is recommended for people who are unable to cope with compulsive eating under the influence of emotions.

Having a relaxed conversation with a therapist can be the most effective way to deal with binge eating and allows us to get our emotions under control to the extent that they do not take control of what we eat.

The scientists used a three way comparison study to confirm that the Exponential Amplification Reaction (EXPAR) method is just as sensitive, but faster, than both PCR and LAMP tests which are currently used in hospital settings. The Birmingham COVID-19 test, called RTF-EXPAR, gives a sample-to-signal time of under 10 minutes, even for low viral levels where current lateral flow tests are less effective.

Professors Tim Dafforn from the School of Biosciences, and Jim Tucker from the School of Chemistry, worked with graduate student Jake Carter, and Professor Andrew Beggs from the Institute of Cancer and Genomic Sciences on the study, which was published today in PNAS.

Both PCR and LAMP tests detect viral RNA, which can be present in extremely low levels in swabs taken from the mouth and nose.  These tests use a two-step process which involves first converting to RNA to DNA (a process called reverse transcription) and then 'amplifying' the material many times over so it can be detected in the sample.

Professor Tim Dafforn said: "Both the reverse transcription and amplification steps slow down existing COVID assays that are based on nucleic acid detection, compared to antigen tests, such as lateral flow, which do not have these steps. However, while this makes lateral flow tests faster than those based on PCR and LAMP, in return they are typically less sensitive. An ideal test would be one that is both sufficiently sensitive and speedy “ our test, called RTF-EXPAR, achieves this goal.

RTF-EXPAR achieves this feat in two ways “ firstly the assay team designed a new RNA-to-DNA conversion step that avoids reverse transcription, making it reverse transcription-free (RTF). Secondly their amplification step to generate the read-out signal uses EXPAR, an alternative DNA amplification process to PCR and LAMP.

Professor Dafforn added: "EXPAR amplifies DNA at a single temperature, thus avoiding lengthy heating and cooling steps found in PCR. However, while LAMP also uses a single temperature for amplification, EXPAR is a simpler and a more direct process, in which much smaller strands are amplified. This makes EXPAR an even faster DNA amplification technique than not only PCR but also LAMP."

The study revealed that the RTF-EXPAR method converts under 10 strands of RNA into billions of copies of DNA in under 10 minutes, using a one-pot assay that is compatible with more basic, benchtop equipment than that used with current testing methods.

RTF-EXPAR also demonstrated significant improvements over both PCR and LAMP-based assays on time to signal detection.  At low concentrations of RNA (7.25 copies/µL), the time to signal detection was 42.67 (± 0.47) minutes for PCR, 11.25 (± 0.20) minutes for LAMP, and 8.75 (± 0.35) minutes for EXPAR.  At high (1450 copies/µL) concentrations of viral RNA, the time to signal detection was 34.00 (± 0.00) minutes for PCR, 11.25 (± 0.20) minutes for LAMP, and 3.08 (± 0.42) minutes for EXPAR.

Identification of the optimal sequence was clearly an important step in the development of the EXPAR method, and the sequence detected in the study, which comes from the Orf1ab gene in the SARS-CoV-2 genome, has been shown to be conserved in all current variants of COVID¹.  However, the RTF-EXPAR method can be quickly adapted should new variants emerge, or for testing other viral pathogens such as Influenza, Respiratory Syncytial Virus (RSV), or Ebola, where near-patient testing is required to prevent more widespread transmission.

The assay has been tested at the Surgical Research Laboratory at the University of Birmingham. Professor Andrew Beggs, whose team conducted the testing, commented:  "The testing used swabs containing a typical range of viral loads seen during the pandemic, and had a six-minute cut-off time.  The analysis showed RTF-EXPAR's sensitivity is equivalent to quantitative PCR testing, with a positive predictive value of 89%, and a negative predictive value of 93%.  We expect to publish the full results of this testing in the near future."

The team is now seeking commercial partners for rapid licensing, to make the RTF-EXPAR test as available as widely as possible.  Reuters 

The watchmaker, who hoped to earn an interest in fitness after the 1964 Olympic Games in Tokyo, launched a mass-produced pedometer. Its name was denoted by Japanese hieroglyphs, reminiscent of a man walking, and also meant "measuring 10,000 steps."

It is this "recommendation" that has somehow become entrenched in the public consciousness.

What research says

Current scientific evidence shows that we do not need to walk 10,000 steps a day (about 8 km) to stay healthy and live long.

This is confirmed by a study conducted by Dr. Lee and her colleagues in 2019.

• In women aged 70 years who walked only 4.4 thousand steps a day, the risk of premature death was reduced by about 40% compared with those who walked 2.7 thousand or less.
• Early mortality was also lower among women who walked more than 5,000 steps a day. However, the benefits remained at the same level after 7.5 thousand steps.

In other words, older women who walked less than half a thousand steps tended to live much longer than those who walked even less.

Another, broader study conducted in 2020 also found that popular advice does not increase life expectancy. Almost 5,000 women and middle-aged men took part in the test.

• 8,000 steps a day halved the likelihood of premature death from heart and other diseases, as did 4,000 steps.
• The benefits of the extra steps were small: 10,000 steps did not harm your health, but did not provide greater protection against early death.

In reality, not all people reach the mark of 10 thousand steps. According to the latest estimates, the majority of the adult population of America, Canada and Europe on average walks less than 5,000 steps a day.

At the same time, many people, as a rule, do not always follow the norm of 10 thousand steps. A 2005 study in Ghent, Belgium, provided pedometers to local residents and asked them to walk at least 10,000 steps daily during the year. Of the 660 men and women who completed the test, only about 8% coped with the task.

Four years later, further research found that most of them had returned to their usual number of steps they had taken before the test.

Recommendations

But there is also good news. According to Dr. Lee, it is enough to increase the rate by several thousand steps, and this is quite an achievable goal.

Official guidelines issued in the United States and other countries recommend devoting at least 2.5 hours a week (approximately half an hour a day) to physical activity in addition to any movement we perform in our daily lives.

According to Dr. Lee, in steps, this figure is a little more than 16 thousand steps per week or 2-3 thousand per day (approximately 1.5 thousand km).

Everyday activities (shopping, housework, etc.) are about 5 thousand steps. If you supplement them with 2-3 thousand recommended steps, the total number will be 7-8 thousand, which, according to Dr. Lee, is the best number.

What are skin marks?

Most of us will develop at least a few skin marks at some point. They are excessive growths of collagen and tend to occur where the skin naturally folds - for example in the neck and near the forearm region. Usually pink or brown in color, they are benign but can be ugly. They are more common in people with special medical conditions such as diabetes and some common viral infections. Even if it is easily removed by a doctor or nurse, it is faster and cheaper to sort the problem yourself with these 12 home methods. Remember that if you have any underlying medical conditions or are unsure whether a skin mark is really a benign growth, always seek the advice of a trained doctor before attempting to remove skin marks.

How to remove skin marks quickly and easily!

1. Aloe Vera
2. Pineapple juice
3. Lemon juice
4. Onion juice
5. Garlic
6. Oregano oil
7. Tea Tree Oil
8. Potatoes
9. Fig Strain Juice
10. Apple cider vinegar
11. Nail polish
12. Banana peel

What are skin marks?

Most of us will develop at least a few skin marks at some point. They are excessive growths of collagen and tend to occur where the skin naturally folds - for example in the neck and near the forearm region. Usually pink or brown in color, they are benign but can be ugly. They are more common in people with special medical conditions such as diabetes and some common viral infections. Even if it is easily removed by a doctor or nurse, it is faster and cheaper to sort the problem yourself with these 12 home methods. Remember that if you have any underlying medical conditions or are unsure whether a skin mark is really a benign growth, always seek the advice of a trained doctor before attempting to remove skin marks.

1. Aloe Vera

You can buy fresh, ready-made aloe vera juice from health food stores that you can use for this purpose. Alternatively, you can buy an aloe vera plant, cut along one of the leaves and squeeze out the liquid inside. Rub a small amount on the skin mark once a day until it shrinks. Aloe vera is known worldwide for its antiseptic, skin healing properties and should therefore ensure that no scars remain after the thorn has passed.

2. Pineapple juice

Rub in fresh juice from this tropical fruit at least twice a day for two weeks. At the end of this period, the skin tag should be gone!

3. Lemon juice

Extract the juice from a large lemon. Take a small cotton ball and soak it in the juice. Apply it on the skin mark with a bandaid to hold it in place. Replace the wool as needed for a few days until the skin is removed.

4. Onion juice

Chop up a large onion and pass through a sieve to extract the juice. Apply the juice on the skin mark once a day for about two weeks. This is a great way to use regular scrubs to remove skin marks.

5. Garlic

Grind a clove of garlic every day and put the mixture on the skin mark for a couple of hours. Within a few days, the thorn should begin to decrease in size and density. Garlic is good for your skin because it contains antiseptic and anti-inflammatory properties.

6. Oregano oil

Oregano oil contains antiseptic compounds, and is an effective means of drying out skin marks. Use three drops of oregano oil in six drops of neutral berry oil (like coconut) and apply it three times a day for 3-5 weeks until the thorn falls off by itself.

7. Tea Tree Oil

Take a small cotton ball and put 3 drops of tea tree oil on it. Now dip on the skin mark with circular motions. Do this three times a day for at least 5 days. The skin mark should disappear.

8. Potatoes

Along with a variety of skin-friendly vitamins and minerals, potatoes have wonderful astringent properties that can dry out skin marks. Cut a small piece of potato, place it over the skin and hold in place with a bandaid. Replace the potatoes every two hours.

9. Fig Strain Juice

Buy some figs with their stems intact. Remove a couple of stalks, run them through a blender and apply the juice four times a day every day for a few weeks.

10. Apple cider vinegar

Soak a cotton ball in apple cider vinegar and press it firmly against the skin mark and hold it in place with a bandaid or a bandage. Repeat every day until the skin mark has passed.

11. Nail polish

The nail polish dries naturally and forms a dense cast around the skin mark that causes it to come loose and drop off. Dip just a few drops of polish on the skin mark and wait a few days to see the effects.

12. Banana peel

Cut a small piece of banana peel and place it over the peel. Hold it in place with a bandage and change the shell every day. After about 2 weeks, the skin mark should fall off.

"This is a promising development in our combat towards the virus," said President Joe Biden.

"If you are a figure who wants to protect your child, or a teenager who is interested in getting vaccinated, these days™s selection is a step towards that intention."

The FDA previously granted an emergency use authorization for the Pfizer-BioNTech vaccine to individuals elderly sixteen and older.

"Having a vaccine authorized for a more youthful population is a essential step in persevering with to reduce the substantial public fitness burden due to the Covid-19 pandemic," said Peter Marks, director of the FDA™s Center for Biologics Evaluation and Research.

The FDA said a few 1.5 million Covid-19 instances in individuals elderly 11 to 17 years antique were mentioned to america Centers for Disease Control and Prevention between March 1, 2020 and April 30, 2021.

The path of the sickness is normally milder in kids but they could pass it directly to older, more susceptible adults.

Pfizer and its accomplice BioNTech stated in March that their two-dose vaccine routine turned into proven to be safe and particularly effective in a tribulation of 2,260 12 to 15 year olds.

Biden ultimate week confused the importance of expanding vaccinations to 12 to fifteen 12 months olds and said the government had been "equipped to move without delay" as soon as the authorization came through.

Some 20,000 pharmacies across the united states have been prepared to start to vaccinate kids, he stated, and doses will also be shipped to pediatricians.

Covid-19 vaccines from Moderna and Johnson & Johnson have additionally acquired emergency use authorizations from the FDA but simplest for individuals over the age of 18.

Acting FDA commissioner Janet Woodcock described Monday™s flow as a "full-size step within the fight in opposition to the Covid-19 pandemic."

"Today™s movement allows for a more youthful populace to be included from Covid-19, bringing us toward returning to a feel of normalcy and to finishing the pandemic," Woodcock said in a assertion.

"Parents and guardians can relaxation assured that the company undertook a rigorous and thorough review of all available information, as we've with all of our Covid-19 vaccine emergency use authorizations," she delivered.

It is clear that the pandemic made us reflect on our existence, and of course, on our health, a fundamental pillar without which we could not do anything in life. Therefore, it is important to transform our habits and take care of our health at all levels, both physical and emotional.

Here are some tips and we tell you what you can do and / or modify in your life so that your general health improves, you will realize that little by little you will feel better and that every effort has been worth it. By the way, take into account that your emotions affect your health more than you imagine, so stay away from negative attitudes and feelings!

1. Watch what you eat

Obesity and being overweight have always been a problem, but now they have become relevant, since it is a determining factor in the recovery from COVID-19, so if you have never paid attention to your diet it is important that you do an evaluation of your diet opts for much healthier options to improve and maintain your health.

2. Exercise

It is essential not only to maintain your physical health in optimal conditions, it is also essential (especially with confinement) to avoid sedentary lifestyle and mental illness. Staying active is proven to release endorphins, hormones that bring you pleasure and happiness. So it is important that you stay active regardless of discipline, you will win where you see it.

3. Say yes to checkups

Getting a general annual health checkup is basic, and now it is more so, so do not hesitate, and go to perform those analyzes that you have articalponed for months, it is always vital to be on the watch, but now we have one more reason to confirm that everything It is in order.

4. Take care of your mind

From meditation to yoga, choose those activities that relax you and release you from tension, now with the confinement and uncertainty, you probably feel much more anxious, stressed or sad, so watch your thoughts with activities that make you feel comforted and calm.

5. Sleep well

The pandemic triggered sleep disorders in many people, which has affected many aspects of their lives, from work productivity to mood, so try to sleep at least eight hours a day and take a nap. It is really essential to rest well to feel good and have good health, we know that the situation is not easy, but believe us that nothing will improve if you do not sleep.

6. Forget alcohol

Many people have turned to alcoholic beverages to avoid the days of the pandemic, but the reality is that it is an activity that can become an addiction, in addition to the fact that alcohol causes great damage to health, from being overweight to heart problems. Measure yourself and improve your health!

7. Take care of your relationships

Although for the moment we must maintain a healthy distance to avoid contagion, you can talk, make video calls or chat with your loved ones. We assure you that you will feel better after a chat with your bf or your grandmother.

8. Go to therapy

If you think that you are not achieving it and no matter how hard you try you cannot motivate yourself, do not hesitate to ask for help, either from a friend or a specialist. Today, the most important thing is to take care of your mental health, so if you need it, go to therapy without hesitation.

9. Hydrate

The recommendation is to drink eight glasses of water a day, although if your body asks for more, give it what it needs.

We suggest you choose natural water, since sugary or carbonated drinks not only will not quench your thirst, they will add calories to your diet and as we know, due to sugar they can cause cardiovascular diseases.

10. Pamper yourself

We know that stress is full, but you lose nothing and on the contrary, you will gain a lot if you spend a few minutes being with yourself, whether it is reading your favorite book, having a long bath or simply doing nothing, it is time to give it to the body a little peace and serenity to take care of our mental and physical health.

This news was announced through an event held at Pear Continental Hotel Karachi on Monday 15^th March 2021. The occasion was graced by the presence of Honorable Federal Minister of Information & Communication Technologies (ICTs) Syed Aminul Haque, Honorable Governor State Bank of Pakistan, Dr. Reza Baqir, and Honorable Member National Assembly Dr. Khalid Maqbool Siddiqui, along with senior leadership for corporate and business partners of Sehat Kahani from Banking, Pharma, Insurance and other business sectors of Pakistan.

Honorable Syed Aminul Haque said, œthis is very heartening to see female entrepreneurs coming forward in tech and I wish to see more such events where females led organizations are raising foreign investment for Pakistan. The IT sector in the country has shown substantial growth in the last few years. The country™s exports of Information Technology related services has grown by 40% in the last 6 months only. 5G services are also expected to be launched by the end of the year and local smartphone manufacturing has also begun in Pakistan thanks to efforts made by the current administration.

Honorable Dr. Reza Baqir said, œI would like to congratulate Sehat Kahani for this milestone achievement. This shall be a case study for many other female entrepreneurs that how gender should never be a barrier on the way to success. For the State Bank of Pakistan, entrepreneurship and especially female-owned businesses has held utmost priority. Over the years, we™ve introduced a variety of initiatives which include but are not limited to offering incentivized loans at 5% markup. We are also allowing startups to form holding companies abroad to enhance our foreign remittances. This is a model that is followed worldwide to empower local economies and businesses.

Dr. Sara Saeed Khurram Said, œThe investors trust has further reflected the massive success of Sehat Kahani that has celebrated a massive 425% growth in the last 12 months only.

Dr. Iffat Zafar, Co-founder and COO said œWe are absolutely grateful to all the

investors for trusting Sehat Kahani and we are thrilled to replicate our successful business model towards the mass consumer retail market in 2021and beyond!

We are very excited to invest in Sehat Kahani and back the two very talented female founders behind it. Sehat Kahani is creating massive impact for emerging countries in a very creative,

scalable way through telemedicine. We look forward to being part of their journey," said Changseong Ho, Founder of TheVentures.

With an expanded network of 5,000 doctors and a successfully implemented agile platform that can be tailored for different target markets, Sehat Kahani is now positioning itself for regional expansion in a world embracing the new normal with digital transformation!

Data from the Phase 3 ENSEMBLE study showed that the Johnson & Johnson COVID-19 vaccine was well tolerated and demonstrated a 67 percent reduction in symptomatic COVID-19 disease in participants who received the vaccine in comparison to participants given the placebo. The onset of protection was observed from day 14 and was maintained 28 days artical-vaccination.

The data also demonstrated the vaccine was 85 percent effective in preventing severe disease across all regions studied, and showed protection against COVID-19 related hospitalization and death across countries with different variants, beginning 28 days after vaccination.¹  Variants observed in an ongoing analysis in the ENSEMBLE study included the B.1.351 variant which was identified in 95 percent of the COVID-19 cases in South Africa.

"From the beginning of the pandemic, we have worked to develop and deliver a vaccine that could protect the health of people everywhere, and today's milestone represents significant progress toward ensuring global access to our single-shot vaccine," said Alex Gorsky, Chairman and Chief Executive Officer at Johnson & Johnson. "We are moving forward with urgency and purpose to meet our commitments to the global community as we do all we can to help end the pandemic."

The EUL procedure streamlines the process by which new or unlicensed products can be assessed for use during public health emergencies by governments and United Nations procurement agencies. The EUL process expedites access to such products in many countries around the world and is also a prerequisite to supply vaccines to the new COVAX Facility, a global mechanism for pooled procurement and distribution of COVID-19 vaccines in 190 participating countries, including 92 lower-income countries.

"The WHO listing of our single-shot COVID-19 vaccine advances our pledge to help stem this pandemic and our unwavering commitment to equitable access," said Paul Stoffels, M.D., Vice Chairman of the Executive Committee and Chief Scientific Officer at Johnson & Johnson. "Achieving this important prerequisite for distributing our vaccine through the COVAX Facility which is co-led by Gavi is a major step forward in making our vaccine accessible for all."

In December 2020, Johnson & Johnson entered into an agreement in principle with Gavi, the Vaccine Alliance (Gavi) in support of the COVAX Facility. Johnson & Johnson and Gavi expect to enter into an Advance Purchase Agreement (APA) that would provide up to 500 million doses of the Company's vaccine to COVAX through 2022.²

Must Read: Reckitt Benckiser meets the President of Pakistan; reiterates commitment to a healthier and cleaner Pakistan

"A single-shot COVID-19 vaccine that can be distributed and stored using established supply chains has the potential to be very meaningful in the face of this global pandemic," said Mathai Mammen, M.D., Ph.D., Global Head, Janssen Research & Development at Johnson & Johnson. "In addition, the clinical data shared with WHO that informed the Emergency Use Listing demonstrated protection against disease across countries with multiple variants."

Commitment to Equitable Access
Equitable access is at the center of Johnson & Johnson's COVID-19 response. The Johnson & Johnson single-shot vaccine candidate and its compatibility with standard vaccine distribution channels align with WHO's recommendations for medical interventions in a pandemic setting, which emphasize ease of distribution, administration, and compliance.

The Company is committed to ensuring global access to the Johnson & Johnson single-shot COVID-19 vaccine candidate on a not-for-profit basis for emergency pandemic use. In September 2020, Johnson & Johnson joined other life sciences companies and the Bill & Melinda Gates Foundation in signing an unprecedented communiqué which outlined a steadfast commitment to facilitating equitable access to the innovations being developed to fight the pandemic.³

Regulatory Filings
Johnson & Johnson received Emergency Use Authorization (EUA) in the United States on February 27⁴ following a unanimous vote by the U.S. Food and Drug Administration's Vaccines and Related Biological Products Advisory Committee on February 26, 2021.⁵ The Company's single-shot COVID-19 vaccine was also granted Interim Order authorization in Canada on March 5, 2021⁶ and Conditional Marketing Authorization (CMA) in the European Union on March 11, 2021.⁷

Manufacturing and Supply Chain Information
The Johnson & Johnson COVID-19 single-shot vaccine is compatible with standard vaccine storage and distribution channels enabling delivery to remote areas.⁴ The vaccine is estimated to remain stable for two years at -25 to -15°C, and a maximum of three months of which can be at routine refrigeration at temperatures of 2°-8°C.^4,8  This enables the vaccine to be shipped using the same cold chain technologies used to transport other medicines and vaccines in routine use.^4,9

Johnson & Johnson's COVID-19 Vaccine
The Johnson & Johnson COVID-19 vaccine uses the AdVac^® vaccine platform, a proprietary technology that was also used to develop and manufacture Janssen's European Commission-approved Ebola vaccine regimen and construct its investigational Zika, RSV, and HIV vaccines.⁶

Phase 3 ENSEMBLE Study Design
The Phase 3 ENSEMBLE study is a randomized, double-blind, placebo-controlled clinical trial in individuals 18 years of age and older.¹⁰ The study was designed to evaluate the safety and efficacy of the Company's vaccine candidate in protecting against both moderate and severe COVID-19 disease, with assessment of efficacy as of day 14 and as of day 28 as co-primary endpoints.¹¹ The study enrolled a total of 43,783 participants.

The trial, conducted in eight countries across three continents,¹⁰ includes a diverse and broad population of which 34 percent of participants were over age 60.¹ Forty-one percent of participants in the study had comorbidities associated with an increased risk for progression to severe COVID-19. Reuters  

The preliminary that started in August included a little more than 500 individuals who went to trauma centers yet didn't should be hospitalized. Individuals picked for the examination additionally had hazard factors like heftiness, hypertension, diabetes or heart inconvenience. Some of them got the treatment ” blood plasma from individuals who had Covid and defeated it ” and others got a fake treatment.

Specialists took a gander at the number of required extra consideration or through and through hospitalization, or who passed on, in the 15 days subsequent to going through the treatment.

A free gathering of specialists verified that while the gaining strength plasma mediation caused no mischief, it was probably not going to profit patients, the National Institutes of Health said.

Healing plasma is the fluid piece of blood from a Covid patient that recuperated. It contains antibodies created by the body subsequent to being tainted.

In late October an investigation completed in India and distributed in the clinical diary BMJ said the treatment offered restricted viability.

It didn't lessen mortality or hold individuals with moderate Covid manifestations back from building up a genuine case.

In excess of 100,000 individuals have gotten the treatment in the US since the beginning of the pandemic and a lot more somewhere else on the planet, the NIH said.

In late August, at the relentless solicitation of then president Donald Trump, the US Food and Drug Administration conceded crisis approval for bondings of blood plasma from recuperated Covid patients to individuals who were hospitalized with the illness. Reuters 

Following the partnership, the two Companies will offer Personal Accidental Insurance to retail customers at an economical premium of Rs. 100 per month. The product can be bought using the Health Solutions Mobile App. Customers will also get Accidental Death Benefit of Rs.400,000 and Accidental Medical Reimbursement of Rs.30,000.

The move is in line with TPL Insurance™s vision to digitize the end-to-end experience of purchasing insurance and make it accessible to a wider audience. To mark the occasion, an MoU signing ceremony was held at the TPL Insurance Head Office located at Center point, Karachi recently. Present at the ceremony from TPL Insurance were, Muhammad Aminuddin, CEO, Wasif Ali, Head of Business Solutions & Innovation, Muhammad Iqbal, Head of ADC and Faraz Sultan, Team Lead Digital Sales & Alliances. Adnan Chishti, Founder and Chairman, Dr. Sana Adnan, CEO, Qazi Nauman, COO and Abeela Saqib, CMO, represented Health Solutions.

Speaking at the occasion, Muhammad Aminuddin, CEO, TPL Insurance said, œAt TPL Insurance, we are singularly focused on digitizing the process of buying insurance and look forward to build upon the same vision set forth by Health Solutions.

Adnan Chishti, Founder and Chairman, H S, said, œOur partnership with TPL Insurance will help us to deliver healthcare facilities to all customer segments and ensure it is within their financial and geographic reach.

Donna Mandau, President and CEO said, "Insta-Testing is fundamental to rapidly recognize and oversee areas with high contamination rates. The really testing we can do, the more certainty we will have in the security of our surroundings. Today, as we hear progressing news about a possible third wave, and new variations making considerably more difficulties for the world, we are satisfied to offer our creative and progressive Insta-Test, a direly required answer for help us adapt to this worldwide pandemic. The fruitful fulfillment of this advancement presents a successful stage for future testing arrangements as GLCM's graphene is tailorable and offers a fast answer for arising and future strains of SARS and other viral sicknesses. We anticipate sharing more data in the coming a long time as we enter clinical preliminaries and plan for market organization."

The GLCM SARS-CoV-2 Insta-Test is a unique salivation test, wiping out the nasopharyngeal swab and all guaranteed specialist oversight prerequisites. It doesn't need costly gear or a lab to handle results. GLCM's in-vitro symptomatic gadget delivers a sign when presented to COVID-19 viral antigens and straightforwardly recognizes the infection in less than 15 seconds. This Insta-Test is an "at the entryway" innovation, ideal for any circumstance that requires quick and dependable outcomes overseeing enormous gatherings of individuals. This screening apparatus is ideal for individuals loading onto a plane or journey transport, entering a setting for a show or game, section into club, schools, amusement parks and perpetual different situations.

Dr. Leah Coumont, Chief Science Officer said, "I'm satisfied with the consequences of our approval testing and the whole group at GLCM is glad to convey a particularly significant indicative instrument to help governments, organizations, and families explore COVID-19. This advancement has been a great assignment which has united a phenomenal group of specialists, technologists, and associations from assorted foundations to produce remarkable new innovation. We are eager to start clinical human preliminaries with the point of opportune sending of our gadget, and much more eager to keep on growing new indicative arrangements on this historic testing stage".

An incredibly famous establishment of virology has given approval of the viability of the GLCM Insta-Test by means of pre-clinical evaluations. The gadget will before long enter clinical human preliminaries and utilizing the affectability and particularity information that will be created from these preliminaries alongside extremely definite research center approval, GLCM is attempting to set up the essential administrative, wellbeing, and assembling information for accommodation to Health Canada, United States' FDA EUA and WHO. We are advancing quickly and with extraordinary certainty towards our goal of accomplishing a great relationship with industry standard rt-PCR in negative and reenacted positive examples. In view of current signs, request is required to venture into the countless units per annum and GLCM is running after fulfilling these needs. Reuters 

Any deficiency of vitamin B12 can lead to serious disorders in the normal functioning of the body. These disorders are particularly pronounced in men because cyanocobalamin has several very specific roles in men's health.

Maintaining sperm count

Vitamin B12 has an indispensable role in spermatogenesis - the production and maturation of sperm. Therefore, one of the earliest consequences of cyanocobalamin deficiency in men is a reduced amount of semen and the number of viable gametes in it. Vitamin B12 is also important for maintaining sperm motility. Against the background of these roles, it is completely understandable why men who do not get enough cyanocobalamin are at risk of infertility and other reproductive disorders.

Prevention of mutations in the DNA of body and germ cells

A study of men with high levels of DNA-damaged sperm found that increasing vitamin B12 intake reduced the amount of such damage by more than 35%. In the long run, ensuring optimal intake of the important vitamin can ensure not only enough but also enough quality sperm to maintain a man's fertility. Read more on: The important role of vitamin B12 in men's health

Prevention of premature ejaculation

Too early ejaculation is among the most common sexual dysfunctions in men. Studies among men complaining of this problem show that most of them suffer from chronic vitamin B12 deficiency

Maintaining libido

Although rarely the main cause of libido problems, vitamin B12 deficiency should always be considered as an underlying factor in the occurrence of such problems in men. The connection is explained by the fact that vitamin deficiency can trigger anemia, and one of the key symptoms of anemia in men is a weakening of libido.

Insufficient supply of vitamin B12 in men leads to the appearance of physical, emotional and sexual disorders at the same time. Therefore, the recommended minimum of 2.4 mcg per day should be observed in all men. However, it is not good to exceed this dose often, because an overdose of cyanocobalamin can have a carcinogenic

Types of Medical Volunteer Programs

Mobile Health Clinics

Medical Camps

Hospital Volunteer Programs

Telemedicine Initiatives

Medical Missions

Benefits of Medical Volunteerism

Lifesaving Impact

Cultural Exchange

Skill Enhancement

Personal Growth

Networking

Notable Medical Volunteer Organizations in Pakistan

Edhi Foundation

Chhipa Welfare Association

Indus Health Network

Pakistan Red Crescent Society

Challenges and Considerations

The Rich History of Indigo Powder:

The Science Behind Indigo Powder:

Indigo Powder Benefits:

How to Use Indigo Powder:

• Using indigo powder might seem daunting at first, but with a little practice, it becomes a straightforward process. Here's a step-by-step guide:
• Wash your hair with a sulfate-free shampoo to remove any dirt or product buildup.
• Mix henna powder with water to create a smooth paste and let it sit for a few hours for dye release.
• Combine the henna paste with indigo powder and let the mixture rest for about 30 minutes.
• Apply the paste evenly on your hair, covering the roots to the tips.
• Wrap your hair in a shower cap and let the mixture sit for 2-3 hours, depending on the desired color intensity.
• Rinse thoroughly with water and avoid shampooing for the next 24 hours to allow the color to set.

Modern Twist with Indigo Powder:

Temporary Color Highlights: 

Custom Color Shades: 

The Role of Insurance:

Pharmaceutical Pricing Predicament:

Innovations and Expenses:

The Impact on Patients:

Global Perspectives on Reform:

Value-Based Care and Prevention:

Transparency and Consumer Empowerment:

Technological Innovations:

Collaboration and Advocacy:

Surgical Precision and Beyond

Beyond the Operating Room: Diagnostic Advancements

Personalized Patient Care and Rehabilitation

Navigating Challenges and Ethical Considerations

The Future: Collaboration and Integration

Empowering Healthcare Professionals

The Road Ahead: Innovations and Possibilities

Holistic Understanding

Youth and Education

Workplace Wellness

Media and Representation

Challenges on the Path

Cultural Sensitivity

The Digital Landscape

Looking Ahead

Mental Health Crisis

Environmental Health and Climate Change

Antimicrobial Resistance (AMR)

Vaccine Hesitancy

Non-Communicable Diseases (NCDs)

Health Inequities and Disparities

Emerging Infectious Diseases

Aging Population and Healthcare Systems

Technology and Health

A Focus on Prevention and Early Intervention

Holistic Patient-Centered Approach

Incentivizing Quality and Efficiency

Reducing Health Disparities

Challenges and Considerations

Data-Driven Decision Making

Telemedicine and Remote Monitoring

Population Health Management

From Volume to Value

Empowering Patients

The Role of Interoperability

Building a Healthier Future

Collaboration for Success

Precision Diagnostics

Predictive Analytics and Prevention

Enhancing Treatment Efficiency

Managing Medical Records and Administration

Challenges and Considerations

The Role of Healthcare Professionals

The Future Landscape

Addressing Disparities

Collaboration for Success

Enhancing Diagnostics and Treatment

Remote Patient Monitoring: Transforming Care Delivery

Challenges and Considerations

The Road Ahead: Ethical, Legal, and Technological Implications

A New Era of Healthcare

Precision Diagnostics:

One of the remarkable contributions of nanotechnology in medicine lies in the realm of diagnostics. Nanoscale sensors and devices allow for the detection of diseases and conditions at their earliest stages, enabling timely interventions and improved prognosis. Nanoparticles with specific targeting ligands can be designed to selectively bind to cancer cells or biomarkers, aiding in the early detection of tumors or other pathological abnormalities. Moreover, nanosensors integrated into diagnostic devices offer enhanced sensitivity and accuracy, facilitating rapid and reliable disease diagnosis.

Targeted Drug Delivery:

Nanotechnology has revolutionized drug delivery systems, offering precise and targeted administration of therapeutic agents. Nanoparticles can be engineered to encapsulate drugs, protecting them from degradation and improving their stability. These nanoparticles can then be designed to selectively target specific cells or tissues, thereby enhancing drug efficacy while minimizing adverse effects on healthy tissues. The ability of nanocarriers to penetrate biological barriers, such as the blood-brain barrier, opens up new avenues for treating neurological disorders. Additionally, stimuli-responsive nanosystems can release drugs in response to specific cues, further optimizing treatment outcomes.

Enhanced Imaging Techniques:

Nanotechnology has significantly enhanced imaging techniques, allowing for higher resolution and more sensitive detection of diseases. Nanoparticles can be used as contrast agents in various imaging modalities, such as magnetic resonance imaging (MRI), computed tomography (CT), and ultrasound. These nanoparticles, when engineered with specific properties, enable improved visualization of tissues, organs, and even cellular structures. Functionalized nanoparticles can also provide real-time imaging of biological processes, enabling better understanding and monitoring of disease progression and treatment response.

Regenerative Medicine and Tissue Engineering:

Nanotechnology plays a vital role in the field of regenerative medicine, where damaged tissues and organs can be repaired or replaced. Scaffold materials at the nanoscale provide a suitable environment for cell growth and regeneration. Nanofibers and nanoscaffolds mimic the extracellular matrix, promoting cell adhesion, proliferation, and differentiation. Additionally, nanomaterials can be utilized to deliver growth factors, signaling molecules, and genes to facilitate tissue regeneration and wound healing. The integration of nanotechnology in tissue engineering holds tremendous potential for addressing organ shortages and revolutionizing the field of transplantation.

Personalized Medicine:

Nanotechnology enables the development of personalized medicine approaches, tailoring treatments to individual patients' specific needs. Nanosensors and nanodevices can monitor biomarkers in real-time, providing valuable data on disease progression and treatment response. This information can be utilized to modify treatment regimens and optimize therapeutic outcomes. Furthermore, nanotechnology facilitates the fabrication of personalized drug delivery systems, considering factors such as patient genetics, metabolism, and disease characteristics. Personalized nanomedicine holds the promise of enhancing treatment efficacy, reducing adverse effects, and improving patient outcomes.

Nanotechnology has ushered in a new era in medicine, where precision diagnostics, targeted drug delivery, advanced imaging, regenerative medicine, and personalized treatments are becoming a reality. The potential of nanotechnology to revolutionize healthcare is immense, with the ability to detect diseases at early stages, deliver therapies with unprecedented precision, and accelerate the development of regenerative solutions. As nanotechnology continues to evolve, ongoing research, rigorous testing, and ethical considerations are crucial to harness its full potential and ensure its safe and effective integration into clinical practice. With nanotechnology as a powerful ally, the future of medicine holds immense promise for improving patient care and transforming healthcare as we know it.

Regular Check-Ins and Surveys:

Observation and Communication:

Collaboration with Mental Health Professionals:

Data Analytics and Technology:

Peer Support Programs:

Parent and Family Engagement:

Early Intervention and Referral Systems:

Holistic Well-being Initiatives:

Ongoing Evaluation and Continuous Improvement:

Benefits of Mindfulness:

• Reduced Stress and Anxiety: Mindfulness-based practices have shown to be effective in reducing stress and anxiety levels. By cultivating present-moment awareness, individuals can detach themselves from negative thought patterns, promoting a sense of calm and relaxation.

• Improved Mental Health: Mindfulness can be a valuable tool in managing and preventing mental health conditions such as depression and substance abuse. It helps individuals develop healthier coping mechanisms, increase self-compassion, and regulate emotions more effectively.

• Enhanced Focus and Concentration: Regular mindfulness practice strengthens the ability to focus and sustain attention. By training the mind to stay present, individuals become less prone to distractions, leading to increased productivity and efficiency in various aspects of life.

• Better Emotional Regulation: Mindfulness empowers individuals to observe their emotions without judgment. This awareness allows for a more skillful response to challenging situations, reducing impulsive reactions and fostering emotional resilience.

• Improved Relationships: Mindfulness helps cultivate empathy and compassion, leading to more fulfilling relationships. By being fully present with others, we develop deeper connections and understanding, fostering healthier communication and conflict resolution.

• Increased Self-Awareness: Mindfulness practice allows individuals to develop a deeper understanding of their thoughts, beliefs, and behavioral patterns. This self-awareness enables personal growth, leading to more intentional choices aligned with one's values and goals.

Incorporating Mindfulness into Daily Life:

• Formal Practice: Engage in dedicated mindfulness meditation sessions, starting with a few minutes and gradually increasing the duration. Focus on the breath, bodily sensations, or a specific anchor of attention.

• Informal Practice: Bring mindfulness to everyday activities such as eating, walking, or washing dishes. Pay attention to the sensory experiences and bring your awareness fully to the present moment.

• Mindful Breathing: Whenever you feel stressed or overwhelmed, take a few moments to focus on your breath. Notice the sensation of the breath entering and leaving your body, allowing it to anchor you to the present moment.

• Mindful Listening: Practice attentive listening in conversations. Give your full attention to the speaker, without interrupting or mentally preparing a response. Be curious and open-minded, truly hearing what the other person is saying.

• Gratitude Practice: Cultivate gratitude by reflecting on things you appreciate each day. This practice enhances mindfulness by redirecting attention to the positive aspects of life.

Mindfulness is a powerful practice that brings us back to the present moment, fostering a deep sense of awareness, peace, and well-being. By incorporating mindfulness into our daily lives, we can reduce stress, enhance mental health, improve relationships, and experience life with greater clarity and purpose. While mindfulness is a simple concept, it requires consistent practice to reap its full benefits. Like any skill, it takes time and dedication to develop.

One way to deepen your mindfulness practice is by attending mindfulness retreats or workshops. These immersive experiences provide an opportunity to disconnect from daily distractions and immerse yourself in a supportive environment focused on mindfulness practice. Retreats often offer guided meditation sessions, mindfulness teachings, and group discussions, allowing participants to deepen their understanding and connect with like-minded individuals.

Another avenue to explore is integrating technology into your mindfulness practice. There are now numerous mindfulness apps available that provide guided meditations, breathing exercises, and reminders to help you stay on track. These apps can be accessed anytime and anywhere, making it easier to incorporate mindfulness into your busy schedule.

In addition to personal practice, mindfulness can also be applied in professional settings. Many organizations are recognizing the benefits of mindfulness for employee well-being and productivity. Mindfulness programs and workshops are being introduced in workplaces to help employees manage stress, enhance focus, and improve overall job satisfaction.

It's important to remember that mindfulness is not about achieving a particular outcome or becoming a different person. It is a practice of acceptance and non-judgment, allowing us to embrace each moment as it is, without trying to change it. Mindfulness invites us to cultivate a kind and compassionate attitude towards ourselves and others, fostering a greater sense of connection and empathy.

In conclusion, mindfulness is a transformative practice that can significantly enhance our well-being and quality of life. By incorporating mindfulness into our daily routines, we can reduce stress, improve mental health, enhance relationships, and cultivate a deeper understanding of ourselves. Whether through formal meditation sessions, informal mindfulness in daily activities, or attending retreats and workshops, there are various ways to nurture mindfulness. So, take a moment to pause, breathe, and bring your attention to the present moment. Embrace the power of mindfulness and embark on a journey of self-discovery and inner peace.

Yoga: Find Balance and Flexibility

Water Aerobics: Dive into Fitness

Bocce Ball: Engage in Friendly Competition

Tai Chi: Embrace Mind-Body Connection

Chair Exercises: Stay Active Anywhere

Pickleball: A Fun and Social Game

Dancing: Groove to the Rhythm

Bowling: Strike a Balance

Golf: Tee off for Fitness

Resistance Training: Build Strength

Table Tennis: Sharpen Your Reflexes

Hiking: Explore the Great Outdoors

Cycling: Pedal to Fitness

Strawberries: Vitamin Powerhouses

Bananas: The Potassium King

Apples: Fiber and Vitamin C Combo

Blueberries: Tiny Superfoods

Pineapple: Tropical Vitamin C Delight

Kiwi: Vitamin C and More

Grapes: Miniature Vitamin Packets

Mango: Tropical Sweetness and Vitamin C

Watermelon: Hydration and Nutrients

Papaya: Vitamin A Boost

Oranges: More than Just Vitamin C

Pomegranate: Antioxidant Powerhouse

Guava: Vitamin C and Fiber Combo

Berries: A Nutritional Powerhouse

Natural Beauty: In a world saturated with synthetic skincare products, natural remedies have gained popularity. Nuts offer a natural way to enhance your beauty, as they are free from harmful chemicals and additives. They provide pure and wholesome ingredients that work synergistically with your body to promote healthy skin.

Nutritional Benefits: Nuts are a powerhouse of essential nutrients that contribute to overall health and well-being. Packed with vitamins, minerals, healthy fats, and antioxidants, they offer a wide array of benefits. By incorporating nuts into your diet, you not only improve your skin's appearance but also support your overall nutritional intake.

Glowing Skin: One of the most sought-after results of a skincare regimen is a radiant and glowing complexion. Nuts can help you achieve this coveted glow. Their high vitamin content, particularly vitamin E, supports skin health by protecting against oxidative stress, reducing inflammation, and promoting collagen production. The combination of antioxidants and healthy fats found in nuts can give your skin a natural radiance that shines from within.

Nutty Delights: Incorporating nuts into your daily routine can be a delightful experience. They offer a satisfying crunch, creamy textures, and a wide range of flavors. From almonds' subtly sweet taste to the earthy richness of walnuts and the buttery goodness of cashews, there is a nut for every palate. By embracing nuts as a snack or incorporating them into your meals, you can indulge in their delightful flavors while reaping their skincare benefits.

Almonds “ The Radiance Boosters:

Walnuts “ Age-Defying Elixir:

Brazil Nuts “ The Beauty Mineral:

Cashews “ Skin Hydrators:

Pistachios “ Antioxidant Champions:

Hazelnuts “ Vitamin E Marvels:

Dress Light and Breathable

Seek Shade and Limit Outdoor Activities

Create a Cool Home Environment

Eat Cooling Foods

Take Refreshing Showers or Baths

Practice Self-Care and Rest

Use Cooling Accessories

Stay Mindful of Sun Protection

Enjoy Indoor Activities

Hydrate with Refreshing Infused Water

Embrace Natural Fabrics

Practice Mindful Breathing

Limit Alcohol and Caffeine Intake

Sleep Cool and Comfortably

Set Realistic Goals

Prioritize Consistency

Mix Up Your Routine

Find an Exercise Buddy

Make Active Choices in Daily Life

Practice Mindful Eating

Prioritize Rest and Recovery

Stay Hydrated

Listen to Your Body

Seek Professional Guidance

Embrace an Active Mindset

Celebrate Non-Scale Victories

Stay Motivated with Music and Inspiration

Enjoy the Process

1. Behavioral Therapy: Behavioral therapy, such as Applied Behavioral Analysis (ABA), is a common treatment for individuals with ASD. ABA focuses on teaching new behaviors and reinforcing positive behaviors while reducing negative behaviors. This type of therapy can be effective in improving communication, social interaction, and self-care skills.
2. Speech Therapy: Speech therapy can help individuals with ASD improve their communication skills, including verbal and nonverbal communication. Speech therapists work with individuals with ASD to improve their ability to express themselves, understand others, and develop social skills.
3. Occupational Therapy: Occupational therapy can help individuals with ASD develop the skills needed to perform daily activities, such as self-care, dressing, and grooming. Occupational therapists work with individuals with ASD to improve their motor skills and sensory processing abilities.
4. Medication: While medication is not a cure for ASD, it can be helpful in managing symptoms such as anxiety, depression, and hyperactivity. Medications such as selective serotonin reuptake inhibitors (SSRIs) and antipsychotics may be prescribed to help manage these symptoms.
5. Dietary Interventions: Some studies suggest that dietary interventions, such as a gluten-free and casein-free (GFCF) diet, may be helpful in managing symptoms of ASD. However, the evidence supporting the effectiveness of dietary interventions in treating ASD is limited.

1. Severity of Symptoms: The severity of a child's autism symptoms can vary widely, even within the "mild" range. Some children with mild autism may have more difficulty with social interaction and communication, while others may have more difficulty with sensory processing or repetitive behaviors. The severity of their symptoms will impact their ability to function in everyday life and may require more intensive treatment and support.
2. Age of Diagnosis and Intervention: Early intervention is crucial in helping children with autism learn essential skills and behaviors. The earlier a child is diagnosed and begins receiving treatment, the better their chances of developing the skills they need to live a normal life. However, if a child is not diagnosed until later in life, they may have missed out on important opportunities for intervention and support.
3. Level of Support: The level of support a child with mild autism receives from their family, teachers, and community is critical in determining their ability to live a normal life. Supportive and understanding caregivers and educators can help a child with autism develop the social and communication skills they need to function in everyday life. Additionally, communities that are accepting and inclusive of individuals with autism can help them feel more included and less isolated.

1. Developmental Screening: Developmental screening is a brief assessment that is used to identify children who may be at risk for developmental delays, including autism. It involves asking the child™s parent or caregiver a series of questions about the child™s development and observing the child™s behavior.
2. Diagnostic Evaluation: A diagnostic evaluation is a more in-depth assessment that is used to diagnose ASD. It involves a comprehensive evaluation of the child™s development, including language, social interaction, and behavior. This evaluation may include observation, standardized testing, and interviews with the child and their family.
3. Autism-specific Screening Tools: Autism-specific screening tools, such as the Modified Checklist for Autism in Toddlers (M-CHAT), are brief questionnaires that are used to screen for autism in young children. These tools are designed to identify children who may be at risk for autism and may need further evaluation.
4. Neuropsychological Testing: Neuropsychological testing involves a comprehensive assessment of the child™s cognitive abilities, including memory, attention, and problem-solving skills. This type of testing can be useful in identifying the presence of cognitive deficits that may be associated with ASD.
5. Genetic Testing: Genetic testing can be used to identify genetic mutations that are associated with ASD. While genetic testing is not a diagnostic tool in and of itself, it can be useful in identifying children who may be at risk for ASD.

1. Better mental health

1. Improved cognitive performance

1. Increased productivity

1. Improved quality of life

1. Better weight management

• What to do if the child every time does not want to eat?
• 7 tips to educate children's eating behavior
• 5 reasons why NOT force children to eat

1. Create a pleasant atmosphere

2. Change your perception of the amount of food that child does not want to eat

3. Promotes their autonomy

4. Teach him to eat as a family with family

5. Promotes a balanced diet

6. Avoid complacency and delicacies

7. Offer him only what he needs

1. Forcing a child to eat the food that has placed on their plate forces them to eat much more than they should. You advised to listen to them and respect their tastes and choices.
2. Forcing children to eat everything makes mealtime a daily torment. Each time the child comes to the table with less enthusiasm and the parents with less patience.
3. By forcing the child to eat, he makes him understand that it is normal for someone else to make decisions about his body and his needs.
4. The autonomy of the child has also limited, repressing him.
5. The obligation to eat favors overweight and childhood obesity.

• Blurred or double vision: This is called diplopia in medical terms.
• A sandy feeling in the eyeball: This leads to an intense rubbing of the eye.
• Red eyes: This is due to irritation and inflammation of the eye, as well as constant rubbing.
• Pain behind the eyes.
• Headaches: Visual fatigue can lead to headaches. Headaches can also come from mobile phones and the position of our heads when we use them.

• Rest your eyes: For work that requires you to look at a computer screen; take time to relax. Practice looking away from the screen every 20 minutes for 20 seconds and focus on an object 20 meters away.
• Create a healthy distance: The screens should be at least 60 cm from our eyes. For larger screens, such as TVs, the distance should be at least 180 cm.
• Blinking: We already know that we blink less when using the screen. Because of this, we must make a conscious effort and force ourselves to blink when we spend time at electronic devices. This provides moisture to the eyeball.
• Good lighting: Using electronic devices in low-light environments is counterproductive our eyes have to work harder and the effect of screen light on the retina increases.

1. Superficial discolorations

2. Deeper discolorations

• Over the years, tooth enamel darkens. Wear and tear thins the enamel and causes the inner layers, which have a different color, to show through.
• The diet. As we mentioned above, there are certain drinks and foods that can discolor teeth. Coffee is one of the main causes of discolored teeth. Red wine, carrots, citrus fruits and vinegar have an erosive effect on the enamel and can discolor the teeth.
• Nicotine turns your teeth brown.
• Natural color. Not all people have the same base tone on their teeth. From birth, different color shades can make the discoloration more obvious.
• Certain medications are associated with tooth discoloration, such as diphenhydramine and chlorhexidine. However, this only happens if they are consumed for long periods of time. Other drugs, such as tetracycline, interfere with tooth formation in childhood.
• When a person uses more fluoride than recommended, it builds up in the body, especially in the teeth. Fluoride in the teeth causes discoloration.
• This has mainly seen in children. While teeth are still developing, trauma can alter the growth process and result in a stain.
• Poor hygiene. Lack of brushing or poor brushing technique can lead to discolored teeth.

• Improve dental hygiene. Brushing your teeth properly and often has the most important method of protecting your teeth.
• Go to the dentist. You should make regular dental visits to have your teeth examined and receive appropriate recommendations.
• Reduce the consumption of beverages such as coffee or soft drinks.
• Avoid starting to smoke or stop using tobacco products.

1. Compulsive nail biting wears down teeth prematurely

2. Compulsive nail biting increases your risk of cavities

3. Bad breath

4. Compulsive nail biting can lead to infections in the mouth

5. Temporomandibular disorders

• Baked fruit: Apples, peaches, strawberries, apricot, banana, mango, fresh pineapple, etc. as a filling for a sponge cake or to mix with yogurt.

• Fruit puree: Pumpkin, beetroot, applesauce, mashed bananas or roasted or cooked beetroot puree, etc.

• Dried fruit: Dates, raisins, plums, dried apricots or dried figs, etc.

• Is honey a good home remedy for cough in children?

• Avoid offering foods high in calories but low or null in nutrients. They will fill you up a lot but nourish you very little. We are talking about soft drinks, fruit juices, sweets, pastries, fried foods, sweets... Foods with high loads of sugar and unhealthy foods.
• Prioritize foods with a high nutritional density. What does this mean? Rich in calories and nutrients.
• Offer variety so that the diet is complete and attractive. It is important to be creative to also stimulate your appetite. Always include sources of carbohydrates such as whole grains and tubers, fruits, vegetables and varied protein sources (meat, eggs, fish, legumes, soy and dairy products)

• Make three main meals, breakfast, lunch and dinner. The amounts to offer will be adapted to each child and their age, but their little hand can be taken as a reference (2 hands of vegetables, 1 handful of cereals, 1 palm of protein, 1 handful of fruit and a thumb of good fats).

• Enriched shake
• Bread with almond cream and banana
• Yogurt with peanut butter and dates very chopped or shaken
• Bread with avocado and turkey
• Homemade cake or oatmeal and banana cookies

• Offer legumes, which are very rich in nutrients and can be added to creams or made with them as pâtés, hamburgers or hummus.
• Include healthy fats of vegetable origin: extra virgin olive oil, olives (cut into strips and pitted) or coconut oil. The latter can add a sweet flavour to vegetables and even home-made candy.
• Keep in mind the avocado and creams of nuts or crushed seeds, chopped almonds or pistachios. Always remember not to give whole nuts to children under 3 years of age to avoid choking.

• Avoid offering unhealthy superfluous foods with the false concept of 'at least eat something'. It is preferable that he does not eat, he will not starve. When he is hungry, he will eat.
• Yes, it is important, as we have mentioned before, to try to motivate the little one, both in the preparation and when sitting at the table and eating.
• It is necessary to create a calm and relaxed atmosphere in the meal. Never force the child to eat.
• It is also advisable to maintain more or less regular schedules.
• And, as we always say, be patient and lead by example.

• Watermelon is one of the best fruits for cleansing the kidneys and promoting proper liver function, thanks to its diuretic properties and ability to detoxify the body.
• Drinking the juice from watermelon is the healthiest way to consume this fruit because it is more quickly absorbed into the tissues and blood, further stimulating good kidney function.
• Always choose fresh watermelons. If they are overripe, they can bring you problems rather than benefits.

2. Cranberries cleanse the liver and kidneys

• Cranberries are a natural antioxidant and one of the best fruits you can find for natural detoxification.
• They help remove toxins, purify the body and blood, and protect you from the effects of free radicals.
• One of the most well-known properties of cranberries is their ability to prevent bacteria from adhering to the walls of the bladder. Believe it or not, it is something that cares for the entire gastrointestinal tract.

3. Lemon is detoxifying

• Lemons are a natural detoxifier that helps treat fatty liver disease, among other things.
• With their high content of vitamins and minerals, lemons contribute to optimizing and strengthening the functions of the liver and kidneys.
• Another benefit of lemons is that they help break down food when it reaches the stomach. In this way, they contribute to promoting good digestion.

4. Apples affect cholesterol

5. Red grapes contain antioxidants

• Red grapes are a powerful diuretic that helps you cleanse the kidneys and improve the function of the liver.
• As you probably already know, they are full of antioxidants, vitamins and minerals, and they promote the removal of toxins and other harmful waste products from the body.
• Red grapes have a very high water content, almost 80%. This makes them suitable for daily consumption, and just like apples, you should always eat them with the skin on as a lot of the benefits come from this part of the fruit.
• You can enjoy grapes in many different ways: at breakfast with oatmeal or Greek yogurt, or with a lovely salad with spinach, nuts, cheese and even some watermelon if you want.
• Now if you are wondering about wine, a glass of red wine a day can also be good for your liver and kidneys! The benefits of red wine come from resveratrol “ a powerful antioxidant found in red grapes which, according to various studies, is excellent for treating fatty liver. Just remember to stick to one glass a day¦ everything should be consumed in

Cancer is a disease characterized by the abnormal growth of cells that no longer function normally. This abnormality results in the breakdown of the body's natural processes, affecting the functions of the affected organ or system. Fortunately, there are cancer-preventing foods and habits that can help us avoid this disease.

Cancer is the leading cause of death in the world and is thought to be caused by many factors, including genetics, hormonal changes, tobacco or alcohol use, malnutrition and emotional factors.

Millions of researchers devote their careers to finding cures for cancer and new treatments are discovered annually, among other things with the help of research has shown that good nutrition has a very large impact in both the prevention and treatment of cancer. In addition, certain foods have been shown to have natural properties that contribute positively to the treatment of cancer.

Among the best cancer prevention foods, we find a large number of vegetables that are rich in vitamins, minerals, antioxidants and other beneficial factors. These foods are important additions to a preventive routine. Let's examine some of these cancer-preventing vegetables below.

Carrots

The cancer-preventing properties of carrots come from their high concentration of beta-carotene and carotenoids, which are not only powerful antioxidants but also aids in cell regeneration.

Tomatoes

Raw tomatoes contain lycopene “ a carotene that not only gives tomatoes their red color, but has also been shown to have powerful properties that help prevent prostate cancer. In addition, tomatoes' concentration of vitamins A, C, and E, as well as their large number of antioxidants, may also help prevent other types of cancer.

Red pepper

This vegetable is known for its many health benefits, which include a powerful anti-cancer effect that can be attributed to its concentration of beta-carotene, capsaicin and lycopene. In addition, red peppers contain vitamins A and C, which create a potent antioxidant when combined with the other substances.

Beetroot

The presence of flavonoids and betanin make beets an excellent choice of vegetable to fight cancer. Various studies have shown that beetroot can have a powerful effect in preventing the disease, especially in combination with vegetables such as tomatoes, onions and cucumbers. Beetroot helps you to cleanse the body's system and prevent cancer as well as cardiovascular diseases.

Like other purple-colored vegetables, eggplant is characterized by its cancer-preventing properties powered by a high concentration of antioxidants, vitamins A, C and E, fiber and selenium.

Garlic and onion

These two foods are known for their many natural health benefits, including their antibiotic properties that boost the immune system and cleanse the body naturally. Both vegetables are rich in allicin “ a component containing sulphur, which acts as a natural cleanser for the liver and removes toxic substances accumulated in the blood and tissues that can cause cancer.

Cabbage

Cabbage (broccoli and Brussels sprouts), cauliflower, radishes and watercress are characterized by their phytochemicals such as flavonoids, glycosylates and bisulphate, which make them important foods in the fight against cancer. These vegetables strengthen the immune system, eliminate free radicals from your body and protect the cells.

Healthy and cancer prevention habits

The vegetables that we have mentioned above are known cancer prevention foods. Research has shown that their main properties help protect your body, fight cellular degeneration and pre-existing cancer cells, activate the body's defenses and help maintain your health.

But just because they carry the title of "cancer prevention" doesn't mean they're miracle cures; they are simply tools to help keep the body healthy. To work as effectively as possible, they should be used in conjunction with other healthy habits.

Eat nutritious food

Always include green leafy vegetables and vegetables, legumes and healthy starches in your diet as diets containing these elements have been proven to help reduce the risk of developing cancer.

Exercise

Exercise is the healthiest habit you can adopt to prevent cancer. In addition, it helps you maintain your weight and prevent cardiovascular disease and other conditions that can also pose a risk of cancer.

Limit your consumption of red meat

Studies have shown that those who consume a lot of red meat increase their risk of pancreatic, prostate, kidney and breast cancer.

We hope you enjoyed this article on some of the best cancer-preventing vegetables!

• Learn to distinguish between anger and aggression. Anger rarely involves bad intentions (such as causing physical harm or damaging property). This is a consequence of the frustration to which the child is exposed.
• Don't tell your child that anger is bad. Anger is a completely normal feeling, and a child who experiences it does not necessarily have emotional problems.
• Do not punish the child for aggressiveness. Understand that a child who is experiencing anger needs protection and tries to achieve this through emotions. Help her find a better way to express her feelings, using methods that are understandable to the child.

• Difficulties with establishing relationships,
• Lack of appetite or compulsive eating
• Fits of anger, aggression,
• Bouts of crying, hysteria,
• Withdrawal and isolation from peers and family,
• Problem with rest and relaxation,
• Feeling overwhelmed or feeling helpless
• Learning and concentration problems,
• Panic attacks
• Decline in self-esteem.

• Isolation from people,
• No desire to leave home and contact with friends,
• Decline in general form,
• Frequent infections, fever,
• Fast heart beat and chest pain
• Hair loss,
• Hand tremors or muscle tightness
• Vomiting, fainting, dizziness
• Putting on weight or losing weight quickly.

• Rapid breathing
• Palpitations
• Shaking hands
• Trembling voice
• Pupil dilation
• Feeling of a lump in the throat
• Rise of temperature

1. Feeling as if you are short of breath and having difficulty breathing.

2. Chest pain.

3. Palpitations.

4. Pale skin.

5. Sweating.

6. Chills or convulsions.

7. Pain in the arms and neck.

8. Digestive problems.

9. Skin problems.

10. Weakness and tingling in the legs and hands.

11. A feeling of dry mouth.

12. Insomnia.

13. Nightmares.

14. Excessive irritability.

• Fear of losing control of your own life.
• The onset of depression and suicidal thoughts.
• Visual disturbance.
• Hearing disturbance.
• Hormonal problems.
• Headaches and migraines.
• Eye pain.
• Agoraphobia

2. Calcium

3. Vitamin D

4. Magnesium

5. Deficiencies in vegetarian diets

• Describe your experiences: fear, anger, hatred, anxiety and more. This allows you to structure your own thoughts. In addition, this practice frees the brain from the negative. Have you probably noticed how often it gets easier after you talk to someone? And "chatter" in writing allows you to look at your experiences from the outside. This is especially useful if you re-read what is written a little later, when the main emotional wave subsides, and analyze whether everything is really as serious as it seemed at the time.
• Ask yourself a number of questions. How do you feel? What are the reasons for your emotional state? Can you somehow influence the situation, if so, how? Try to answer these questions honestly, during which you will be able to pragmatically analyze the emotional situation.
• Draw what you feel. Try to draw your experiences with different colors and abstract images. This practice will help you focus on your emotional state and live it to the fullest. Then try to draw another abstraction in bright colors.

1. Set the timer for 25 minutes.
2. Disable all notifications.
3. Focus on just one task.
4. As soon as the timer beeps, take a short 5-minute break.
5. After the break, set the timer back to focused work.
6. After four approaches, take a longer break for 15-20 minutes.

• Participation in physical activities.
• Taking up a new study, such as a language or work-related course.
• Setting ambitious but realistic goals.
• Taking on a new responsibility at work.
• Independent organization of social activity.

• Lack of money.
• Dissatisfaction with work.
• Political climate.
• The future of the economy.
• Violence or Crime.
• Overload of technological media.
• Disease or physical health.
• Conflicts in social relationships or loneliness.
• Problems with sleeping.
• Poor or unsatisfactory nutrition.
• Constant moving.

• Difficulty falling asleep or staying asleep.
• Physical pain or discomfort (e.g. headache, stomach problems).
• Changes in appetite.
• Increased heart rate, respiration, and blood pressure.
• Difficulty concentrating or remembering things.
• Feeling nervous or anxious.
• Feeling exhausted frequently.
• Repetitive intrusive thoughts.
• No sense of presence or involvement in activities and tasks.
• Irritability or lower frustration tolerance.
• Increased anxiety.

• Impaired functioning in one or more areas of life.
• Increased risk of mental illness such as anxiety and depression.
• Taking painkillers and anxiolytics in a chronic manner.
• Increased risk of drug use disorders.
• Higher risk of chronic disease, heart disease, and cancer.
• Increased mortality.

• Endurance: Dancing is a great cardiovascular exercise that burns a large number of calories. Plus, it helps to easily increase endurance as the mind focuses on the music and enjoys the movements rather than the thought of exertion.
• Strength: Dancing is a demanding activity that strengthens the muscles of the arms, legs, feet, back, hands and stomach.
• Flexibility: In some dance styles, flexibility is a priority. However, no matter what style of dance you practice, it is always worth working on flexibility and stretch.
• Coordination: Dancing is a great way to develop good body coordination. There are many complicated steps that require a certain level of coordination
• Body control: dancing stimulates the connection between the mind and the body. Therefore, it improves body awareness, psychomotor skills and other factors influencing the control of our limbs.

• Flamenco: This dance comes from Spain and is very passionate. Thanks to it, you exercise your legs, arms and arms. A new style known as Fitflamc has recently been developed which focuses on fitness style dancing.

• Contemporary dance: to emphasize your human and emotional side. This is a great option because in contemporary dance the movements are free and allow for greater expression. Besides, these movements are quick and quite demanding.
• Salsa: This is an energetic style of dance, with upbeat music and quite dynamic. As a result, you exercise your legs, hips, waist and also release endorphins that make you feel good.
• Classical ballet: This is a very complex dance style. It helps to develop aerobic capacity, muscle strength, flexibility and body control.
• Belly Dancing: This enticing and feminine dance is quite popular. And yes, this discipline also burns fat and tones the abdominal area.
• Hip-hop: this dance uses many cultural and artistic movements, making it a true "street" expression. Plus, it's pretty cool, helps you improve coordination, and boosts your self-esteem.
• Zumba: This particular style of dance is suitable for people of all ages. In addition, Zumba dancing helps you stay in shape, it uses many musical genres such as bachata, merengue, dancehall and reggaeton.

• Flat sitting (basic position),
• Flat, standing (as when climbing),
• Sitting mountain training (increases strength and reduces speed),
• Standing mountain training (like climbing, but with a load).

1. Exercise for legs and buttocks

2. Sprint run

3. Spinning

4. Exercises for the abdomen

5. HIIT (High Intensity Interval Training) exercises

• Magnesium
• Iron
• Zinc
• Potassium
• Copper
• Manganese
• Antioxidants
• Vitamin A.
• B vitamins
• Omega-6 fatty acids

1. Climber training

2. Exercises for the chest - an option for training in suspension

3. The rowing movement

4. Plank - training in suspension

5. Suspended training - lunge forward

6. Squats on one leg

7. Raising the hips

• Primary visual cortex (V1). It is located in the rearmost area of ‹‹the occipital lobe. In the event of an injury in this region, the person would not be able to see because they would not be able to process any stimulus, even if their eyes and retinas were in perfect condition.
• Secondary Visual Cortex (V2). Here the pre-striatal cortex and the lower temporal cortex extend. The former, in addition to receiving information from the primary visual area, is also responsible for memory stimulation. This allows you to relate your visual stimuli to other stimuli you've seen before. The lower temporal cortex helps you recognize what you are seeing.
• 19 Brodmann area or Associative visual cortex (V3, V4, and V5). This area receives information from previous structures. Its main function is to process color and motion.

• The ability to concentrate attention decreases,
• Activity in lessons decreases,
• Mood and well-being deteriorate,
• There may be abdominal pain, headache, a feeling of weakness,
• Unpleasant emotional states arise or intensify, e.g. irritation or agitation, which may cause conflicts with peers,
• The risk of injury increases - due to less concentration of attention and a longer reaction time.

What are artificial food additives?

• There is a clear need to use them, and their use significantly improves the product.
• It can prove that the use of food additives does not present any risk.
• They meet the appropriate standards of cleanliness.
• They can identify by simple analytical methods.

Artificial food additives and their effects

• Ensuring the safety and health of products.
• Increasing the stability of products.
• Ensuring the availability of food products without carbon dioxide content.
• Maintaining or providing the nutritional value of foods.
• Increasing consumer interest.
• Assistance in producing, transforming, preparing, transporting, and storing food.
• Ensuring homogeneity.

Why do food additives use?

Types of food additives

• Additives that prevent biological and chemical changes. They include antioxidants and preservatives.
• Substances that stabilize characteristics such as emulsifiers, thickeners, gelling agents, antifoams, anticoagulants, moisturizers, and pH regulators.
• Additives that correct plastic properties, such as bread improvers, wine improvers, and ripening agents.
• Organoleptic regulating substances such as dyes, flavor enhancers, artificial sweeteners, and flavors.

Food additive categories

Dyes

Preservatives

Antioxidants

They use in margarine, cakes, bread, and melted cheeses.

Stabilizers and emulsifiers

Sweeteners

Flavor enhancers

Aromas

Food products free of food additives

• Milk,
• Dry pasta,
• Peanuts,
• Virgin oils,
• Mineral and spring water,
• Natural yogurt,
• Certain types of rice
• Eggs,
• Fresh vegetables,
• Fresh mushrooms,
• Sour cream,
• Cereals,
• Seeds,
• Honey,
• Ground coffee,
• Cereals,
• Fresh potatoes,
• Fresh fruit,

Don't miss the moment

The golden age of sports, called by doctors and specialists the golden period of motor skills, is between the ages of 9 and 12. The child has mastered all the movements of an adult and the period of optimal motor formation begins. In these years, children are very agile, quick and usually, they enjoy training. Contrary to younger children, who still have problems with some abilities, and adolescents, who often suffer from reduced mobility or interest in sports due to adolescence.

That's why children's and sports psychologists say it's extremely important not to miss out on this golden age of sports. If at this time we instill in the child a passion for physical activity and faith in their own abilities. The sports spirit will stay with them forever, even in periods when there are natural difficulties with physical activity. However, if we neglect this important time, the child will be discouraged by the lack of support, too difficult, or improperly conducted training. It will probably be for many years that sport is not his forte and will avoid physical activity. This can result in complexes that will hinder social contacts (stress before sports classes at school and university, low self-esteem), and even health consequences related to lack of exercise.

The example comes from above

As all research on children's development shows, they learn by observation. This also applies to sport and passion - anyway, the time for the formation and development of the latter coincides with the golden age of sports. Therefore, let's be prepared for the fact that a child can take over from us our attitude to sports. Seeing active parents, it will be natural for him to find sport an integral part of his life. In turn, the "couch potato" parent can only hope that school will instill a passion for sports in their child.

Let's do it together

Compulsory PE lessons do not meet the mobility needs of a younger child. Therefore, they look for movement outside of school when they return home. Therefore, the child's movement should not be restricted, for example, playing football, running, or cycling, provided that safety is ensured during these activities.

How to know that our child is starting to abuse digital media

In order to answer the above question, one should refer to the concept of behavioral addiction (addiction to activities). Which presents the most important symptoms of losing control over digital media.

These symptoms are:

1. the occurrence of tolerance, i.e. a situation in which our child needs more and more time to use, for example, a mobile phone, the Internet, or a game, with a significant decrease in satisfaction at a specific time;
2. Withdrawal symptoms are common in all situations in which our child cannot use digital media. These behaviors include, for example, psychomotor agitation, anxiety, anxiety, depressed mood, obsessive thinking about what is happening in the Internet space. Fantasies and dreams about e.g. smartphones, intentionally or involuntarily moving fingers in a manner characteristic of typing on the Internet. keyboard, using the device to avoid unpleasant withdrawal symptoms after withdrawal from the Internet, sometimes verbal aggression, initiating quarrels due to inability to use the Internet, and sometimes even physical aggression;
3. Loss of control over the time of using a mobile phone, thus disturbing the previously established priorities of everyday life;
4. Unsuccessful attempts to restrict or stop using a smartphone, the Internet, or a game;
5. Our child spends a lot of time on activities related to the use of digital media;
6. Reducing or resigning from the activities undertaken so far in favor of using information and communication technologies, abandoning the passions and hobbies in which our child has been involved so far;
7. problematic use of various types of digital media despite.The awareness of experiencing permanent or increasing somatic, psychological, or social problems.

Factors increasing the chance of misuse of digital media

Despite the undoubted benefits that we experience in connection with the daily use of smartphones connected to the Internet. It turns out that we can very simply lose control over it. In an experiment consisting in disconnecting 103 young people for 72 hours from all digital devices. During the week, the volunteers were to find three consecutive days when they could not use the Internet, tablets, smartphones, game consoles, radio, and television. During the day they gained, on average, about 4 hours of free time. Unfortunately, some of the youth and their parents were not able to manage that time in a creative way. Experimental research was conducted among youth, as well as qualitative interviews with the participants of the experiment and their parents. Shed light on the factors that had a decisive influence on the success of the scientific undertaking.

What are the factors that make children and young people misuse digital media? This is a story for the next episode, but several important determinants can already be identified:

• Uncontrolled "digital initiation",
• Unlimited access to the Internet, in particular on a mobile device,
• No rules for using digital media,
• Hyperactivity on social networks,
• Boredom, lack of passion for interests,
• Lack of digital education on the part of parents,
• Bad relationship with parents.

What can be done to prevent our children from abusing digital media?

First, it is worth referring directly to the above points.

• Enter the world of digital media together with your child, talk to him about the use of digital media, about the skillful and proper use of, for example, a smartphone, tablet, or games.
• Control what your child is doing online. It turns out that 20% -30% of parents, in the opinion of students, are not at all involved in what children and adolescents do online. Control the time of using digital media, use parental controls, do not give your child. Especially when he starts using information and communication technologies, unlimited access to the Internet.
• Introduce home rules for using digital media. For this purpose, you can use the "Domestic Code of Responsible Use of Digital Media" available for download here.
• Do not allow your child to use any social networking sites before the age of thirteen. These applications have very high addiction potential.
• Try to be a person who is looking for interests together with your child.
• Try to teach your child to use digital media, but also be a person who is open to learning from your own child how to creatively use various types of applications and technical solutions,
• Always have a good relationship with your own child, leading to a situation where your child, no matter what he/she does, can always count on your support.

In order to read the selected symptoms of abuse of digital media by a child at the appropriate stage, it is necessary first of all to pay a lot of attention to what the child is doing online. If your child likes to play online games, try to get to know the main characters of the game.  But most of all, take care of the high quality of your relationship at home.

Developmental trauma is therefore the result of seemingly invisible experiences of childhood abuse. In this case, the mistreatment or mistreatment was repeated many times. These cumulative experiences include verbal abuse, neglect, or manipulation by the parent beyond the control of the child. There is also no hope of escape. How is it possible that in a secure society such as America, our children come out of childhood in a state similar to those who survived the war?

Psychological problems to childhood traumas

These repeated experiences often traumatize the child. The child is suffering, brought up in a toxic environment of parental inconsistency and emotional abandonment. The youngest also suffer from danger or unpredictability and "invisible trauma". As a result, these behaviors cause psychological and neurological disorders. While it is fairly easy to recognize when physical or sexual violence is present, it is extremely devastating when it happens in the home.

Having parents hurting us can easily escape our consciousness. The innocent children suffer from difficulties in recognizing the emotional damage caused by alienation or emotional abandonment. Most importantly, children with these types of wounds are often bewildered and confused by the pain.

So, despite the hidden nature of this situation, there is a growing body of research linking many psychological problems to childhood traumas. These can be, for example, chronic emotional trauma. That™s why it is important for parents and mental health professionals to become familiar with the symptoms of developmental trauma if there is any chance for injured children to live a normal life.

What exactly is developmental trauma?

Unfortunately, these types of situations often take place at home. Developmental trauma is a term used in the literature to describe childhood trauma such as chronic abuse or neglect. Plus other horrible practices that happened in their own homes. When a child is exposed to overwhelming stress and their caregiver fails to help them or, worse, causes them stress, they become traumatized. In other words, the child experiences developmental trauma or is a victim of harmful behavior.

Most doctors are familiar with the term artical Traumatic Stress Disorder (PTSD). However, the vast majority of children with trauma will not develop PTSD. Instead, they are prone to emotional, cognitive, and physical illnesses that last a lifetime. These are chronic family traumas, such as having a parent with a mental illness or abusing certain substances. For example:

• Losing a parent due to divorce, abandonment, or imprisonment.
• Witnessing domestic violence.
• Not feeling loved or in a close relationship with the family.
• Not enough food or clean clothes.
• Direct verbal, physical or sexual abuse.

Psychologists have intensively studied the effects of childhood trauma on older patients. The obtained evidence comes from a database of over 15,000 adults. This is the famous study we know as the Child Adverse Events Study.

Warning signs of developmental trauma

A deep-seated shame

First, the child may somehow consistently claim to be "flawed". For example, he may think that he is stupid, ugly, fat, disgusting, or otherwise lacking. They can say things to themselves like, "I'm a bad kid." Signs of toxic self-hatred are a precursor to suicidal thoughts.

Helplessness and the feeling of losing the ground under my feet

First, developmentally traumatized children feel that they lack some kind of solid foundation. The lack of this "ground" contributes to the feeling of helplessness as well as feeling bad in your body. This can make children vulnerable to being overwhelmed.

Feeling hopeless and despairing over life

Children with chronic emotional trauma develop a sense of hopelessness. They believe that no one will ever understand them. This despair leads to the question of whether there is any meaning in life. Faith in people and the possibility of continuing such a meaningless existence disappear, which makes the child feel depressed.

Excessive vigilance and inexplicable fear

Traumatized people have an active amygdala. They experience it as a constant state of arousal. This strengthens the fear of lurking dangers. A child after developmental trauma cannot relax and is nervous. He may also have trouble falling asleep.

Problems with regulating emotions

In other words, your child may be persistently sad or depressed and have unpredictable mood swings. They experience outbursts of anger, and certain situations can evoke extreme emotions in them. Thus, they show an inability to control emotional reactions.

Feeling isolated and disconnected

Since developmental trauma has its roots in attachment trauma, a child never forms a strong parental bond. Children grow up feeling unwelcome in the world. This causes chronic difficulties in building relationships with others. They have both an intense need for contact and a fear of it.

In short, developmental trauma is a silent killer. We need to recognize the symptoms of our children in order to give them the help they need while there is still time to heal their deep wounds.

Cardiovascular diseases continue to have a significant impact across the world among different populations. To address the issue of the rising health burden of ASCVD in Pakistan, Getz Pharma Pvt. Ltd and Tabba Heart Institute (THI) formally launched PAK-SEHAT- Pakistan Study of Premature Coronary Atherosclerosis in Young Adults, a nationwide study conducted through Pakistan's first state of art mobile lab. PAK SEHAT project is the largest, first-of-its-kind, longitudinal cohort study on Atherosclerotic Risk Assessment in Pakistani Population. This 10-year joint venture of Getz Pharma &THI (PAK SEHAT) will help determine risk factors for coronary heart disease so that early detection can be done and disease can be prevented rather than treated.

Cardiovascular disease

Cardiovascular disease (CVD) is one of the leading causes of mortality worldwide, causing approximately 32% of annual deaths. The risk of cholesterol-associated CVD varies among different ethnicities; however, the risk is fourfold in the South Asian (SA) Population compare to other races. Furthermore, almost 75% of all CVD deaths are in low and middle-income countries (LMIC). Where there are finite health resources and a multitude of health-seeking barriers.

The state of heart diseases in Pakistan also reflects a concerning picture. According to the World Health Organization data published in 2018, coronary heart disease deaths in Pakistan reached 20% of total deaths, and Pakistan ranks 18 in cardiac mortality in the global ranking. Moreover, the numbers of potential CVD risk factors, including hypertension and diabetes, are also alarming in Pakistan, with 50% hypertension and 17.1% diabetes in the adult population. There is a drastic shift in CVD occurrence in young ages in the SA population, as evidenced by the groundbreaking INTERHEART study suggesting 10.6% of SA participants presented with a heart attack at <40 years of age. Therefore, this study primarily envisions screening the Pakistani individuals at a younger age to prevent increasing CVD burden in the future.

This study aims to recruit healthy volunteers <40 years of age, from selected urban and rural areas of Pakistan, who are asymptomatic and have no cardiovascular disease. This would allow for assessing the participants' risk factor profiles and follow them up for at least five years to document the incidence of ASCVD. The objectives of PAK SEHAT includes:

1. To characterize the prevalence and severity of subclinical coronary atherosclerosis among young Pakistani men and women free of clinical CVD
2. To understand the impact, in terms of 5-year rates of cardiovascular events. By using the prognostic information provided by cardiac CTA and the other study tests. And measurements to optimize cardiovascular prevention management in young Pakistanis.

ASCVD

While Pakistan is the second-most populous country in South Asia. Most of the data on the prevalence of ASCVD from South Asian regions is derived from India. As a result, the Pakistani Population is highly underrepresented in global research. As there is currently no comprehensive database on the native Pakistani Population to assess the likelihood of developing ASCVD. Due to this high burden of disease, there is an urgent need for primary prevention and early screening for ASCVD in Pakistan.

The findings from a study of this scale can provide groundbreaking results. It would help in informing future health policy targeting the native Pakistani Population. And would allow early interventions for patients with risk of ASCVD from a younger age. Getz Pharma and Tabba Heart Institute are proud to lead. An initiative of this scale with the aim to contribute to the growing research database in Pakistan. And promote early screening and prevention for cardiovascular diseases in the country.

Red blood cells and types of anemia

Red blood cells are the cells that give blood its red color. They do not have a cell nucleus and are full of a red protein called hemoglobin.

Although many parts of the body help with the production of red blood cells, most of the work is done in the bone marrow. Bone marrow is the soft tissue that settles at the center of our bones. Circulating cells in the blood are formed in the bone marrow.

Healthy red blood cells live for 90 to 120 days. After this time, they are eliminated. A hormone produced in the kidneys, called erythropoietin, signals the bone marrow to make more red blood cells.

Formation of red blood cells requires vitamin B9 or folate and vitamin B12. Hemoglobin is the protein that carries oxygen in red blood cells. Its red color is due to its high iron content. Most often, people with different types of anemia do not have enough hemoglobin.

Anemia and its types

First, we need to know what's normal when it comes to hemoglobin levels. Normal values ‹‹of plasma hemoglobin concentration in women are above 12 g / dl, in pregnant women the limit is 11 g / dl. For men, the hemoglobin concentration limit is 13 g / dL.

There are so many types of anemia, each one is with a different cause. Anemia may be temporary or long-term and may be mild to severe. Consult your doctor if you suspect you have anemia as this may indicate a serious illness.

There are many different types of anemia, including:

• Iron deficiency anemia. This is the most common type of anemia.
• Vitamin B12 deficiency anemia. It causes excessive size of the red blood cells. It is known as megaloblastic anemia.
• Anemia caused by a deficiency of folic acid (folate). It also causes red blood cells to become excessively large. It is also referred to as megaloblastic anemia.
• Anemia due to chronic disease. Idiopathic aplastic anemia. It includes myelodysplastic anemia caused by changes in the progenitor stem cell.
• Types of anemia associated with other pathological situations. It is a case of secondary anemia caused by liver disease or hypothyroidism or ingestion of toxic substances such as alcohol, anemia secondary to toxic substances.

Pernicious anemia, one of the anemia with internal causes

As we mentioned above, the body needs certain vitamins, minerals, and nutrients to make enough red blood cells. The three most important ones are iron, vitamin B12, and folic acid.

Pernicious anemia occurs when the gut cannot properly absorb vitamin B12, leading to some type of megaloblastic anemia. Most often, the cause of this anemia is functional, but sometimes it is also dietary.

The most common causes of anemia

The body may not have enough essential nutrients due to:

• Changes in the stomach or intestinal mucosa can affect nutrient absorption. This happens, for example, in people with celiac disease.
• Bad diet. In this case, the cause may be a lack of iron, vitamin B12 deficiency, folic acid deficiency.
• An operation to remove part of the stomach or intestines.
• Certain medications.
• Your red blood cells die earlier than usual (which may be due to problems with the immune system).
• Long-term or chronic diseases such as chronic kidney disease, cancer, ulcerative colitis, or rheumatoid arthritis.
• Unfortunately, people can inherit certain types of anemia, such as thalassemia or sickle cell anemia.
• Bone marrow problems such as lymphoma, leukemia, myelodysplasia, multiple myeloma, or aplastic anemia.
• Hemorrhagic conditions. It causes slow blood loss (from heavy periods or stomach ulcers, for example). Other conditions that can cause you to suddenly lose a large amount of blood.

Vitamin B12 and vitamin B9 deficiency cases .

It is possible that a vitamin B12 deficiency may be the result of a lack of an adequate supply of special protein in the diet. Intrinsic factor deficiency may be secondary to another gastrointestinal pathology such as atrophic gastritis or an autoimmune condition.

Vitamin B12 ad B9 deficiency in the diet is also associated with nutritional reasons independent of the gastric secretion function.

Since the two vitamins have common functions, their deficiency causes the same type of megaloblastic anemia. This means that the mechanisms for this type of anemia are the same, no matter what vitamin your body lacks. In this sense, is it possible that megaloblastic anemia is actually masking the vitamin B12 deficiency?

Naturally, vitamin B12 can be found in animal products such as fish, meat, poultry, eggs, milk, and dairy products. So vegan diets are devoid of vitamin B12-rich foods.

At the same time, these diets are rich in products of plant origin, a source of vitamin B9. Therefore, a person can have high levels of folic acid while also being anemic, even if laboratory results do not show it.

For this reason, a person on a vegan diet must monitor the analytical values ‹‹of homocysteine ‹‹and methylmalonic acid in their body to rule out masking.

In short, the different types of anemia can be very common and it's important to know how to prevent and identify them. Knowing their causes is a great first step to realizing that something in our body may be wrong.

If you are concerned that you do not know if you are getting enough vitamins from the food you eat, ask your doctor if you should take adequate supplementation.

People who decide to lose weight in the first place exclude carbohydrates from their diet. Some are switching to a low-sugar diet, while others raise the bar even higher by opting for a ketogenic diet where fats are the main source of energy.

Although unhealthy carbohydrates and amounts of carbohydrates can have an adverse effect on health and figure, they are essential in our diet. Find out how your body reacts when you eliminate carbohydrates from your diet.

Are carbohydrates necessary?

Yes! Carbohydrates are an essential nutrient for health and life. They play several key roles:

• They provide energy. When we eat carbohydrates, the body converts them into energy that we use at the moment or that we get later, in the form of glucose stored in the body. The body therefore needs carbohydrates to carry out its basic life functions. If we consume the amount of carbohydrates adapted to our activity, we will not have to worry about unnecessary fat tissue.
• They protect the muscle tissue. When we move, the body needs energy that comes from. If they are deficient, the body uses energy from muscle tissue, which reduces our muscle mass.
• They are essential for building tissues. Carbohydrates are essential for building and regenerating tissues throughout the body.
• They help protect the digestive system. Many carbohydrate products also contain fiber, which is essential for digestion. Getting the right amount of fiber also helps protect against colon cancer.

What happens when you eliminate almost all carbohydrates from your diet?

It is very important to remember that carbohydrates can come in many forms. Those contained in processed products, e.g. in sweets and baked goods, of course, do not have a good effect on health and figure.

Carbohydrates from rice, pasta or flour products should be replaced with legumes, whole grains and nuts. In this way, we will provide the body with valuable nutrients, and at the same time we will achieve additional benefits, such as:

Burning body fat

As already mentioned, carbohydrates are converted by our body into energy stores, which - if not used - turn into adipose tissue. If you limit your carbohydrate intake, your body will begin to draw energy from fat, making your figure look more beautiful.

Feeling full for longer

While many people say that you must starve to burn fat, science confirms that this is a myth. Your best bet is to find a way to keep you feeling full for longer by eating smaller portions and getting fewer calories.

If you eat a small low GI meal at short intervals, e.g. every 3 hours, you will feel full until your next meal. To achieve this effect, however, you need to choose wisely the carbohydrate sources that you supply your body.

Nourished muscle tissue

By including a large amount of healthy carbohydrates in your diet, i.e. those with a low glycemic level, you provide your body with a systematic supply of energy. As a result, it rarely reaches for energy from the muscles, and thus protects the muscle tissue.

It is worth noting that the greater the percentage of muscle tissue in our body, the more calories we burn, also when resting. Therefore, everyone should take care of the protection and development of muscle tissue.

Remember that carbohydrates are essential for the proper functioning of the body, but not all of them serve it well. Try to limit processed carbohydrates from sugar, sweets and baked goods, and eat more vegetables, fruits, nuts and seeds.

In this way, you will help your body in the proper functioning of the digestive and metabolic systems. And only in this way you can burn unnecessary fat.

artical-workout recovery can be much easier if you include bananas. Eating bananas during and after training can even help you exercise longer and increase endurance.

The effect of bananas on the body can be even more beneficial than so-called sports drinks.

An example is the tennis matches in which Rafael Nadal participates. Between sets, the Spaniard always eats the banana, which gives him a boost of energy. Everyone knows that eating bananas is nutritionally good, but can this fruit also improve performance?

Carbohydrates are a source of energy

Nutritionists have long talked about the importance of including carbohydrates in the diet. However, it has always been recommended that some foods, such as pasta and rice, be consumed in moderation. The situation is different when it comes to natural carbohydrates.

The fact is that this type of food contains sugars that take some time to synthesize. Thanks to this biological interval, what you eat is an immediate source of energy. However, some foods, such as bread, can have the opposite effect and turn into fat.

No athlete wants to lose shape. The type of sugars in bananas, as well as how they are synthesized, seems much better than the sugars found in other carbohydrates. Basically, we're talking about a carbohydrate that won't directly cause weight gain or any discomfort.

Recovery after training - sports drinks

Of course, the easiest way to get your body sugar is by direct consumption of glucose or sucrose. For decades, athletes have consumed these substances as isotonic drinks. The problem is that the sugars used in these foods aren't natural.

However, bananas contain natural fructose which is practically harmless and much better for the human body. In addition, bananas oxygenate all organs and, of course, make it easier to breathe during training.

In summary, bananas are much healthier than sports drinks. Moreover, they provide more vitamins and minerals. As a result, experts believe bananas can be a much healthier alternative to artical-workout recovery.

Regeneration after training - the invaluable role of bananas

From a more general perspective, bananas do more than just increase energy. Thanks to the high concentration of potassium and other minerals, bananas are a natural anti-inflammatory agent.

Eating this fruit also has a positive effect on the health of the digestive system. Bananas help protect the mucous membranes and intestines. As a result, this fruit can help prevent stomach pain and other digestive ailments.

If that was not enough, bananas stimulate the appetite, which is beneficial for people who want to gain weight. It is true that bananas provide many nutrients in a balanced and controlled way, without cholesterol or fat.

Bananas also improve your mood

Bananas contain a substance called tryptophan, which is essential for the production and activation of serotonin. This helps to promote the proper functioning of the central nervous system.

As a result, athletes and others can improve their moods by consuming bananas. It is also believed that this fruit may improve memory due to its association with serotonin.

However, you also can't think that all of these benefits mean you can eat bananas en masse. Excessive consumption of bananas can negatively affect the function of the kidneys, although for this to happen, the consumption of bananas would need to be quite high.

Disadvantages of sports and energy drinks

In addition to being high in processed sugars, sports drinks do not even satisfy your thirst. For this reason, people accidentally drink more than they should during training.

Unlike bananas, these kinds of drinks can contribute to sodium loss. In extreme cases, this can lead to hyponatremia, i.e. low blood sodium levels.

For this and many other reasons, athletes should try bananas instead, which can be the perfect artical-workout snack. Unless you are a professional, even drinking more water would be better than consuming industrial sports drinks.

Returning to training after an injury is not that easy. Sometimes even professional athletes have to face the consequences of re-entering the game after a long period of rest.

Playing sports is always associated with the risk of injury. This fact cannot be denied. Even if you take all possible precautions to avoid and prevent possible problems, sometimes they just happen.

An injury puts you in a new situation. You had a problem, you completed the therapy and treatment prescribed by a professional, and you were resting. Then you probably started to wonder if you could go back to exercising after your injury.

Except in extreme situations with serious health effects, a normal return to training after an injury is possible. However, to facilitate the treatment process, you must remember to gradually increase the workload, be patient and take care of specialist supervision. If you are aware of what you are doing, you will prevent the same injury from recurring.

It is also important to analyze the injury you have suffered to understand how it happened. Perhaps you did not take care of the proper warm-up, or maybe you strained a muscle that was weak.

Maybe you made an incorrect movement that damaged the joint. If you can identify when something went wrong, you will be able to recover faster.

Professional care after an injury

If you want to return to training after suffering an injury, you must consult a sports medicine professional. A physical therapist or physician has the necessary scientific knowledge to help you recover.

The first step is to get a proper diagnosis. If the injury is not properly diagnosed, the recovery process can be painful and may not be effective.

Treatment is different after a sprain and muscle rupture, just as muscle fatigue is not the same as a cramp.

Combine short aerobic, stretching and warm-up exercises. No matter what sport you do, you need to warm up your main body as well as your brain. To achieve the latter, you will be doing several exercises that require dynamic concentration.

Recovery after an injury

When you return to your training after an injury, you will need to strengthen your muscles again. After you rest for a while, you will surely lose some of your muscle mass and muscle definition.

For this, you need to do some strengthening exercises. You can't start too hard, but you must pay attention to strengthening the muscles around the site of the injury. In this case, each sport has its own predetermined strengthening workouts to suit most key body parts.

It's also worth getting to know your weaker points. It is possible that the injury occurred due to insufficient development of certain parts of the body. Then it's time to get serious about it.

Work on the ponds

Joint flexibility is another important component of artical-injury training. The stability of the joints ensures balance for the entire body and helps to prevent further injuries. Make sure you adopt the correct articalure, both passively and actively.

It is for this purpose that proprioceptive training was created. Many athletes do not want to do it because they feel it is unnecessary or too extravagant. However, there is a clear difference between the condition of those who carry it and those who do not.

Proprioceptive training is about keeping stationary positions, which requires a lot of balance.

Muscles and joints are forced to constantly correct your articalure. In turn, your brain increases concentration to force your muscles to contract and relax, which prevents you from falling.

Return to training after an injury

At the very end, it is worth emphasizing that experts recommend a gradual return to the normal training routine. Nobody is able to rapidly increase their efficiency. If you want to protect yourself from another injury, you need to start with small steps and then take larger steps.

Returning to training after an injury shouldn't make you worry. However, it is worth being prudent and taking all possible precautions. Gradually increase the load. Thanks to this, you will be able to enjoy your favorite physical activity for a long time.

With the beginning of the New Year and New Year's resolutions, many people choose to exercise. But sometimes people try to do too much too quickly. If you push your body to the limit, you may be at risk of injuries. One common example of an injury caused by overexertion is a tendon injury.

Tendons are structures that respond poorly to overexertion after prolonged sitting. In this article, we'll discuss the types of activities that can cause tendon injury.

What are tendons?

Tendons are dense tissue structures located at the ends of the muscles. Their function is to fix the muscles to the bones. Therefore, they make kinds of trailers.

They are also responsible for transferring the force generated by muscles to the bones. They are the means by which the body produces movement. As you can imagine, this makes them key players in the motor apparatus.

Since it is connective tissue, they are made of collagen. In particular, they consist of type 1 collagen fiber. These fibers are surrounded by an extracellular matrix which has a large number of fibroblasts. They are a type of connective tissue that produces collagen for the tendons.

It also has a large amount of water and substances derived from carbohydrates such as proteoglycans. All these features give these structures their hardness and flexibility.

How is a tendon injured?

A tendon can be injured in many ways, but they are always associated with blunt trauma or overexertion. When we talk about blunt trauma, the culprits are accidental falls or large bruises. They can cause inflammation of the tendon structures and eventually lead to tendinopathy.

When exercise causes an injury, the cause of the injury is muscle overload. A muscle that is overloaded or over-contracted can break away from the tendon and rub against other structures. In addition, lengthening the tendons can make them more susceptible to injury.

This often happens in movements that are performed while running, squatting, or even just cycling.

Symptoms of tendon damage

Symptoms of tendon injury depend on the type and location of the injury. However, they all usually have a few things in common:

• Stiffness and moderate loss of mobility.
• Pain and sensitivity when moving the joined joints.
• Thickening of the joint.
• You may hear or feel crackling sounds as the tendons move.
• Treatment of tendinopathy

Treatment of a tendon injury is similar to treatment of a muscle injury. It requires rest, as well as measures to strengthen the damaged area. At least this is the case when the tendinopathy is caused by excessive exercise.

• Rest should be an active type of rest. That is, it is important to combine rest from the movements that caused the inflammation with more activity, and another type of movement that strengthens the tendon.
• If you experience constant pain, you can use anti-inflammatory and analgesic ointments. Alternatively, you can take the drug by mouth.
• If your tendinopathy returns, it's a good idea to see a physical therapist. They will be able to assess your case and tell you how to strengthen the tendons so that they do not restrict your sports activity.

Tendinopathy or tendinitis - what do you call a tendon injury?

We should explain a term that raises a lot of questions and controversy among people. This is the term "tendinitis" which literally means inflammation of the tendon. The suffix "-itis" relates to inflammation in the structure.

When a tendon is injured, it becomes inflamed in the tissue surrounding the specific tendon. There are many inflammatory mechanisms, but they can be summed up as the migration of cells of the immune system into the damaged area in order to repair it.

The cardiovascular system is the route through which this migration takes place. In particular, cells reach damaged tissue with the help of capillaries.

Tendon tissue is sterile. This means that the capillaries are not irrigating it. Instead, it gets its food from the extracellular matrix. Tissue that does not benefit from the rehydration of the blood must never become inflamed. This makes the term "tendinitis" as such inappropriate.

The objective of the session was to raise awareness amongst the female employees about breast cancer and the importance of early detection, as well as encouraging them to look after their general health and wellbeing.

Must Read: foodpanda launches pilot project for food delivery by ˜Pandafly™ drones

Emphasizing on the importance of the awareness, Executive Director HR, LCBDDA, Mr. Saud said: œLCBDDA, being a socially responsible employer always support health and wellbeing of employees. This comes as part of our continuous efforts to promote and encourage our LCBDDA family and people in the community to look after their health, safety and wellbeing.

LCBDDA™s goal is to provide a friendly and secure environment to its female staff and through such activities CBD gives every woman confidence to openly speak on the issue for themselves and others.

Pakistan's first central business district "CBD Punjab" which puts Pakistan on the map of global business districts where we promise to ensure bespoke and innovative real estate supply to contribute to the national development.

Lahore Central Business District Development Authority (LCBDDA) has been mandated to develop environment-friendly, urban regeneration projects on vertical principles that would enhance the characteristics of the city through walkable urbanism and smart infrastructure. CBD Punjab is proudly working to provide unique opportunities for businesses to grow and cities to expand under international standards.

Development has been categorized into different districts namely Commercial District, Residential District, and Digital District. Each district has its unique characteristics and dynamics, connected through urban green infrastructure developed by renowned international architects.

Even though we all know exercise is good for us and we should exercise, many people don't get much pleasure from it. Zumba is so much fun and joy that you forget that you are even exercising, because exercising can (and should be) fun!

In this article, we will introduce you to some of the benefits of these exercises and suggest some dance songs.

The creator of Zumba is Alberto Perez from Colombia. Zumba is a dance-based fitness exercise that has become one of the most popular fitness workouts around the world.

The irrefutable fact is that Zumba's popularity contributed to the fact that many people (especially women) lost weight quickly.

Zumba is easily addictive, thanks to the incredible joy that you feel when you dance to the rhythm of cheerful, lively music. Good music, dancing together with friends, it all makes Zumba a pleasure.

Therefore, we will offer you a few pieces of music that will encourage you to practice at any time.

Zumba: health benefits and more

Zumba is a complete exercise kit to help you achieve your sports goals. It includes exercises for almost all parts of the body that should be included in your training plan.

The main benefit of Zumba, due to the fact that it is an aerobic exercise, is an increase in the heart rate and thus rapid fat burning and weight loss.

You can burn about 800 calories in single classes, and advanced exercisers lose even more.

Zumba combines fitness exercises with often complex choreographies, but with a little practice, the body easily succumbs to the movements of the dance. Dancing is a great way to coordinate movement.

While some people do not have coordination problems, some do not do well and may feel awkward or awkward in dancing. If you are one of the latter, zumba can help you to liquidate your movement and make you feel more at home and more confident on the dance floor.

Zumba is also a great way to improve your physical condition and tone your muscles. Exercise affects many muscle groups, so regular classes will allow you to see the results very quickly.

Systematic exercise, scientifically proven, improves mood and mental condition. During training, endorphins are released, such as serotonin, which affect your well-being and are a natural antidepressant. The anti-depressant effect of Zumba results from the combination of joy, dance energy and lively, cheerful music.

Zumba also offers social benefits for you. During the classes, you can meet many people and make friends. This facilitates the naturalness it unleashes in the people of Zumba.

However, if you don't have time for classes, you can also dance at home. There are many kits you can find online; and you don't need any special equipment, apart from music.

Tips for dancing

One tip is to learn the lyrics of the songs you dance to while singing while practicing. This will make it easier for you to get into the beat of the music and make you even more fun.

After a few classes, it will no longer be a problem for you to dance to the beat and your movements will be much more natural.

While the number of Zumba steps is limited, there is no limit to the number of hands. Therefore, especially when you are exercising at home, do not limit your movements, be creative and feel the freedom that dance gives. Dancing is fun because you can experiment with movement!

Zumba is an energetic, intense dance that affects numerous muscle groups. Therefore, it is worth using the advice of a specialist beforehand to assess whether there are any contraindications for your body to practice these exercises.

Dance songs

Here is a list of sample home exercise sets:

• Best of Exhilarate
• Best of Exhilarate 2
• Incredible Beats Vol 1
• Incredible Beats Vol 2
• The Best of Zumba: GH Edition
• Follow the Party Edition
• Party Nation: World Music

If you like to make your own layouts, you can of course create your own playlist of music tracks.

• What are probiotics?
• Where can we find good bacteria?
• Unusual sources of probiotics

Probiotics are good bacteria, most often lactic acid, that have a positive effect on the intestinal microflora. Thanks to this, they not only improve the functioning of the intestines but also support the body's immunity in a natural way, preventing infections. How to introduce probiotics into your daily diet? It turns out not to be difficult.

What are probiotics?

Probiotics are the so-called good bacteria that support the human microbiome and the intestinal microflora. They help to ensure a balance in the bacterial microflora, prevent. The multiplication of bad batteries and thus support the body's natural protective barrier.

The intestine is the body's mainstay of immunity, where about 70 percent of the cells responsible for the proper functioning of the immune system are formed. The introduction of probiotics to the diet can support the functioning of the intestines and thus constitute natural prevention of infection.

Where can we find good bacteria?

Lactic acid bacteria can be found in dairy products, silage, and fermented soy products. The content of probiotics in them varies, but they all have a positive effect on the functioning of the intestines and the digestive system, supporting the natural processes of removing harmful metabolic products and supporting immunity.

Unusual sources of probiotics

Your daily diet should include foods that contain fiber and good bacteria. They help to keep the intestines in good condition, support the processes of cleansing them and removing deposits. Additionally, they support the intestinal microflora and prevent the growth of bad bacteria. Which products are worth reaching for?

1. Pickled vegetables and fruits

Pickled vegetables and fruits are often not our first food choice. To support the intestinal microflora, we most often reach for dairy products, kefir, natural yogurts, and cheese. Meanwhile, silage is an excellent source of good bacteria, improving digestion, vitamin absorption and positively influencing the pH in the intestines.

Pickled fruit and vegetables can be good diet support in the fall and winter seasons when there is a shortage of fresh products. They provide vitamins, microelements, fiber, and good probiotic bacteria. Pickled cucumbers, cabbage, beetroot, carrots, and pickled quince containing a lot of vitamin C or pickled apricots, plums, apples, and pears are good choices. They can be prepared very easily and support the functioning of the intestines and the immune system.

2. Soy products

Soy yogurt is also a good source of probiotic bacteria. They can be an alternative to traditional dairy products for vegans and people allergic to cow's milk proteins or lactose intolerant. Soy is well fermentable, so it can be a very valuable source of good bacteria. When buying soy yogurt, it's a good idea to read labels and check their ingredients. The simpler it is, the more valuable the product is.

3. Grain products

The source of probiotics may also be cereal products that have been fermented. They work in two ways because they also provide fiber, which supports the functioning of the intestines and helps to remove food debris. Fiber also provides a feeling of satiety and satiety for a long time and prevents you from reaching for unhealthy snacks.

Increasingly, manufacturers add good probiotic bacteria to yogurts or grain kefirs. Such a product is then very valuable and can constitute a full meal, e.g. a lunch. When buying it, check the label as always. The manufacturer should write down what probiotic bacteria the product contains and how many there are so that the consumer knows what they are buying.

Studies in the field of biotechnology

Education in the field of biotechnology is carried out in accordance with the Bologna system. First-cycle studies may, depending on the choice of the university, last 3 years and lead to obtaining a bachelor's degree or 3.5 years and end with an engineering degree. Bachelor's studies are usually conducted by universities, while engineering studies by technical schools (including polytechnic schools). At the recruitment stage, be sure to familiarize yourself with the education model that applies to the university you are considering. After obtaining the bachelor's or engineer's degree, you can continue your studies in the second-cycle studies, which last 2 years or 1.5 years, respectively. Studies in the field of biotechnology are conducted mainly in a full-time system. Few universities offer evening studies.

The training program of future biotechnologists includes mainly natural science subjects, such as cell biology, molecular biology, genetics, biochemistry, biophysics, microbiology, physiology, basics of immunology, genetic engineering, and bioprocess engineering. Students will also learn mathematics, general chemistry, organic chemistry, statistics and computer science. Depending on the university, the study plan may be slightly different, for example, medical universities will put more emphasis on the medical aspects of biotechnology.

Within the framework of studies in biotechnology, it is usually possible to choose a specialization. Some of the paths available to students are:

• Pharmaceutical biotechnology
• Medical biotechnology
• Environmental biotechnology
• Bioinformatics
• Molecular biology
• Peptide and protein biotechnology
• Molecular microbiology
• Bioprocess engineering
• Technology, biotechnology and food analysis
• Plant biotechnology
• Industrial biotechnology
• Microbioanalysts

Work after biotechnology

Work in the biotechnology industry

The biotechnology industry is a forward-looking and dynamically developing field that has been recognized as crucial for Europe's bioeconomy. Experts from the biotechnology industry design technological processes using knowledge of natural phenomena, such as biosynthesis and biocatalysis. They deal, among other things, with the creation of biofuels, biopolymers and biodegradable materials, as well as the processing of plant raw materials for energy production.

Work in the pharmaceutical industry

A graduate of biotechnology can also find a job in the pharmaceutical industry and deal with the identification of disease-causing factors, designing new drugs, proteins, antibodies and vaccines, or the cultivation of biopharmaceuticals.

Work in the cosmetics industry

The skills and knowledge acquired during the studies in the field of btare also useful for creating innovative cosmetics and obtaining raw materials for the production of cosmetics in an environmentally safe way. A well-known achievement of bt in this area was the acquisition of hyaluronic acid that gives the skin elasticity from the cell walls of some bacteria.

Work in the food industry

Biological processes underlie the production of many of the delicacies we know, such as cheese, yoghurt, soy sauce and various beverages. In addition to such traditional applications, biotechnology is used, for example, to produce natural food additives. Biological modifications of plants, in turn, allow for obtaining higher yields, as well as fruit and vegetables with better taste and greater durability.

Work in a diagnostic laboratory

There is also a need for bt in the area of ‹‹healthcare. People with such education can work in medical (e.g. cytogenetic) laboratories and support doctors in diagnostic and therapeutic processes.

Work in institutions dealing with environmental protection

In view of worrying climate change, natural solutions to reduce environmental pollution and the use of raw materials are at a premium. Experts in the so-called blue bt deal with the protection of waters, as well as the use of resources present in them in the industry. In addition to blue, there is also a much more developed green bt, the task of which is, among other things, to modify organisms so that they automatically clean the environment.

Thesis

Due to the enormous potential of bt. As graduates of bt, you will be able to decide on a scientific career and work on solutions that have a chance to revolutionize agriculture, industry or medicine, or contribute to the improvement of the condition of our planet.

Sleeping less than 7 hours a night can make us eat fast food and unhealthy snacks more often during the day to quickly replenish the level of missing energy - this was the conclusion of scientists .

The less you sleep, the worse you eat?

The longer you stay awake, the more often your overtired organism sends you a signal to replenish the energy necessary to stay awake as soon as possible. Even if you don't overeat at night, you will still crave unhealthy, high-calorie snacks that can fill you up quickly during the day.

Researchers, using detailed surveys analyzing the type of food consumed as well as the quality and length of sleep during the day, were able to confirm that people who sleep less than the recommended 7 hours a day most often eat carbohydrate-rich foods with high fat and sugar content.

Are you awake during the night? You will eat junk food more often

It turned out that as much as 95 percent. people who sleep for less than 7 hours at least once a day eat an unhealthy snack, and 50 percent. calories consumed in their case come from fast food, french fries, pretzels, cookies, sweetened carbonated drinks or popular energy drinks, i.e. energy drinks.

Compared to those who slept more than 7 hours a night, those who slept for fewer hours were more likely to eat high-calorie, lower-nutrient foods.

Exhausted by lack of sleep, the body will prompt us to quickly replenish the lack of energy, so the desire for "junk food" will not pass us by even during the day. So if we want to eat more rationally and live healthier, it is worth starting with getting a good night's sleep - the more rested we are, the less often we will have appetite for fast food and other high-calorie products.

How does "junk food" harm? 10 little-known side effects

Eating fast food can damage ... your skin

Do you eat junk food full of sugar and fat? Do not be surprised that your skin can quickly develop unsightly pimples, acne and other imperfections - even if you are not a pimple teen and your youthful dermatological problems are long over.

The excess of highly processed products does not have a good effect on our figure or our appearance. The more fast food, the worse the condition of our skin, which, under the influence of unhealthy ingredients, ages faster and regenerates slower.

Research proves that there is a direct link between the excess of fast food (more than 3 times a week) and the increase in acne - it turns out that residents of countries where there are not too many popular fast food chains food, less likely to suffer from skin blemishes caused by an unhealthy diet.

Fast food has a bad effect on the psyche

The moment of pleasure we have after quickly satisfying our hunger with fast food products is only apparent. Especially for women who have problems with maintaining a healthy body weight.

Rich in unhealthy fats and sugars, highly processed foods are pro-inflammatory and may increase the risk of depression, especially in obese women, according to a study published in The International Journal of Environmental Research and Public Health.

Overeating fast food can negatively affect our mood in the long run. The very awareness that we are harming ourselves by reaching for unhealthy food causes that we subconsciously have even greater remorse and lower our self-esteem.

Junk food dramatically raises insulin levels

Reaching for chips, fries or burgers also directly affects the way our entire body functions. Quickly satisfying hunger is not as beneficial as we generally think - especially if we carefully look at how the ingredients in fast food are absorbed into our bloodstream.

Research shows that compared to other foods, junk food raises insulin levels much faster, which increases the risk of type 2 diabetes and other chronic diseases. If you want to satisfy your hunger quickly, it is definitely better to choose a diet rich in fiber.

Junk food has less protein and more sodium than is served

What is the most common argument of declared carnivores who cannot imagine their lives without a juicy hamburger? Many people argue that they reach for fast food mainly to provide themselves with the necessary amount of protein. It turns out, however, that its content in "junk food" is not what is commonly believed.

Research conducted by scientists from Canada has shown that compared to home-made hamburgers made at home, the protein content of the same sandwiches sold in popular fast food chains is as much as 25 percent. lower. There is definitely more salt and ... soy in processed meat.

According to scientists, in some meat fast foods, soy may constitute as much as 50 percent. content. The popular chicken nuggets also contain much less meat than is served.

Fast food damages the heart and raises cholesterol

Even if you eat junk food just once a week, that's a whopping 20 percent. you increase the risk of dying from coronary heart disease compared with people who do not eat these foods at all.

And if you eat fast food 2-3 times a week, you can be up to 50 percent. more likely that doctors will not be able to save you in case of problems with the circulatory system.

Consuming highly processed food every day by as much as 27 percent. you also increase the risk of type 2 diabetes.

You should also be aware that a 100-gram hamburger contains around 33 grams of cholesterol.

Even ketchup contains sugar or glucose-fructose syrup

Obesity, diabetes, hypertension, heart disease - these are just some of the consequences of consuming excessive amounts of glucose-fructose syrup commonly used in many foods. It is also added to many popular sauces.

It is worth realizing that 100 g of the average ketchup is about 111.6 kcal and as much as 22 g of sugar.

French fries and crisps may contain carcinogenic acrylamide

The most carcinogenic acrylamide is in French fries and crisps, warns the American Cancer Society. This heat-treated component can be toxic and adversely affects the functioning of the heart muscle, increasing the risk of atherosclerosis and coronary artery disease. It can also lead to neurological disorders and promote the development of cancer cells.

Trans fats have a bad effect on the respiratory and reproductive systems - the more fast food, the worse fertility?

The excess of harmful fats in highly processed products not only promotes weight gain and makes it more difficult for us to maintain a healthy body weight. It is also bad for the functioning of our reproductive system.

Research conducted in the United States has shown that compared to the rest of the population, frequent eaters in fast food chains have as much as 40 percent. higher levels of harmful phthalates that can lead to fertility problems.

Foods rich in trans fats also have a negative effect on the respiratory system and may increase the risk of diseases that make breathing difficult (including bronchial asthma).

Even the packets of high-calorie snacks can be toxic

In addition to excessive amounts of fat and sugar in fast food, not only phthalates can be harmful. The ingredients present in the packaging of this type of food have an equally bad effect on us.

The US Food and Drug Administration (FDA) has confirmed that they may contain PFAS compounds, which are synthetic chemicals used by manufacturers to prevent the fat in "junk food" from leaking out of the packaging. In excess, they can cause cancer, increase the level of "bad" cholesterol, lead to disturbances in the functioning of the thyroid gland, infertility, obesity, and additionally, they can accumulate in the kidneys and liver, leading to damage to this organ.

On the other hand, studies indicate that during the preparation of corn kernels in popular microwave ovens, perfluorooctanoic acid (PFOA) is formed, which is carcinogenic and toxic to the liver, and has a negative effect on thyroid hormones. The traditional way of making popcorn, however, does not show such properties.

Without systematic study, it is impossible to achieve perfect learning results - even if you are a small genius. Natural talent and outstanding abilities are not enough if we do not ensure that the young organism of students can regenerate quickly and quickly absorb new information. What's the easiest way to make your slightly lazy mind after holidays razor sharp?

In addition to a sufficient amount of sleep, rest, as well as a huge dose of patience, emotional support and parental love, it is better not to forget about what often seems the most obvious, i.e. ... what most often ends up on our kids' plates.

It is worth taking a closer look at what we feed our little ones. Focusing on choosing the right foods can make learning easier for our children and make it easier for them to think during lessons.

What should not be missing from the menu of an exemplary student? What kind of food is better to avoid? Here are some foods to include in kids 'and teens' menus to help improve their brain function and give them more chances to earn the best grades.

Pupil's diet. What to eat to learn better?

Natural porridge with cinnamon instead of ready-made breakfast cereals full of sugar

Are you aware that even one serving of highly processed and extremely sweet breakfast cereals, which are commonly advertised as a healthy breakfast meal, can make your child consume up to ... 4.6 kg of sugar in a year?

A much better choice for a morning meal is porridge, which lowers cholesterol, is an excellent source of fiber and beta-glucans, and has a beneficial effect on the lipid metabolism, helping to lower blood sugar levels and preventing constipation. It quickly satisfies hunger and makes us feel full for a long time, not wanting to snack.

However, it is worth checking if your child is allergic to nickel, because most oat flakes available on our market contain this allergenic ingredient (often leading to skin rashes).

And if your little one has memory problems and learning difficulties, adding a pinch of cinnamon to the porridge may help, which, according to research findings, supports concentration (improves neuroplasticity of neurons) and can help people who forget something often.

Foods rich in vitamin B12

Low levels of vitamin B12 may impair the cognitive functions of the brain, as proven in the American Journal of Nutrition.

It turns out that B12 can slow down the aging process of the brain, and its deficiency has a direct impact on how efficiently we think and how quickly we associate facts - which is of great importance for everyone who learns every day and must absorb a lot of knowledge.

Due to the fact that this vitamin occurs naturally in animal products (mainly meat, fish, poultry, milk and dairy products), too little of this nutrient in the diet is usually observed in vegans and vegetarians.

Plain water instead of sugary sodas

Are you aware that in children between 4 and 10 years of age, glucose is absorbed 2 times faster than in 16-year-olds (which has been proven by CT scans)?

The most harmful influence on the increase in blood glucose levels have sweet carbonated drinks, which should definitely be avoided by young children (also due to the condition of the oral cavity, which, due to excess sugar, breaks down quickly and causes tooth decay). Contrary to appearances, it is also worth paying attention to fruit juices, which may also contain additional sugar.

It is best to give children plain water without any added flavor. It is worth taking care that the little ones do not get dehydrated. Without proper fluid replenishment, it will be harder for them to think and absorb new knowledge. The brain likes to be well hydrated.

Fruit instead of highly processed sweets

Bread with chocolate cream - especially ready-made and full of harmful mineral oils - is not a good idea for a meal for children (even if it adds a lot of energy). It is much better to equip the little ones with healthy snacks - bananas full of potassium or apples with a low glycemic index, which help regulate blood sugar levels.

It is worth realizing that sweet taste can become addicted very quickly, so young people should be supplied mainly with natural sources of sugar derived from plants, and not highly processed products.

Healthy fatty acids

If we want to pour the proverbial oil into students' heads, it is worth ensuring that ... it is of the highest quality. Children and adolescents should often reach e.g. to avocado, which is not only a real vitamin bomb, but also an excellent source of monounsaturated fats (with a very good proportion of omega-6 to omega-3 fatty acids).

Omega-3 fatty acids (not only those present in fish)

Unsaturated fatty acids (omega 3: EPA and DHA and omega-6: AA or arachidonic acid) play an extremely important role in the development of the brain of young people. They are also not indifferent to their sense of sight.

The diet of children and adolescents should not lack the most valuable sources of these acids - apart from fish, it is worth including in their diet ... flaxseed, which is one of the best plant sources of omega-3 fatty acids.

Probiotics are valuable to our digestive system

It is worth remembering that the intestines are our second brain - our mental state and well-being depend on how our microbiome functions.

Research shows that even in people over 65 years of age who consumed probiotics for 12 weeks, there was a marked improvement in concentration compared to the rest of the subjects who were given a placebo.

Silage

If we want our children to be healthy and have no problems with learning, it is worth feeding them with silage, which strengthens the body's natural immunity and protects against attacks of pathogenic microorganisms.

Green tea

It has been known for years that green tea is one of the healthiest products on Earth. It also has an excellent effect on our brain, it not only increases the activity of brain waves, but also improves the functioning of neurotransmitters present in the brain, such as dopamine, 5-hydroxytryptamine (serotonin), glycine or GABA (acid γ-aminobutyric acid).

Green tea greatly supports memory, facilitates learning and remembering information, and in addition reduces oxidative stress and "calms down" the nervous system, making it easier for us to control anxiety and focus only on what is most important at the moment.

Healthy smoothies (preferably with spinach) for stressed students

Spinach - the favorite vegetable of the famous sailor Popeye - is not only a valuable source of iron, folic acid and many minerals and vitamins, but also perfectly copes with stress, which often cannot be dealt with by students. Thanks to the magnesium it contains, it works well on the nervous system, facilitates relaxation, has calming properties and reduces the susceptibility to emotional tension that is difficult to deal with in adolescence.

High-quality chocolate

The last component of the "genius diet" is by no means the least important. Contrary to appearances, it is not worth forbidding students to eat chocolate - especially if it has a high cocoa content, thanks to which you can stimulate brain waves to work intensively.

It turns out that most scientists who won the Nobel Prize say that during their breakthrough discoveries, they consumed much more chocolate than usual, and the highest number of laureates of this prestigious award comes from countries with the highest consumption of chocolate per capita in the world.

In summer, the park alleys are full of runners, Nordic walking routes are crowded, outdoor gyms are busy. When the autumn rainfall comes, everything is empty. Contrary to appearances, training on colder days brings many benefits. They help to strengthen immunity, but also temper character.

The many benefits of training

In addition, jogging or walking helps to maintain a healthy figure and improve concentration. Numerous studies show that even half an hour of training improves your mood, because during activity, for example running, endorphins, i.e. happiness hormones, are released. But how to overcome and leave the house when the weather outside the window does not encourage you to do so? Learn 6 ways to motivate yourself to exercise in the fall.

How to motivate yourself to exercise?

Set a goal for yourself, sign up for the competition

Sign up now for one of the spring races or Nordic walking competitions. This is a good motivation to keep in shape through fall and winter. The times of the pandemic make many of these competitions virtual. This is a unique opportunity to take part in competitions that you cannot reach. But such a goal can be not only competition. This could be, for example, the number of kilometers you want to cover in a given month.

Look for companionship

It's always easier to get motivated in a group. You don't feel like it today? But a friend or colleague has an inexhaustible amount of energy and will not give up running together. Other times, you'll get your companion out for training. It is worth looking for local running or walking groups. In many places, people arrange joint training in this way. It is not only physical activity but also the opportunity to meet new people with a common passion.

Get the dog

A pet at home is a responsible decision for years to come, so it must be carefully considered. But there is no doubt that people with dogs are active all year round because ... they have to. The dog needs a walk in any weather and is a good motivator to leave the house. If you are thinking about adopting or buying a dog, pay attention to the predispositions of the specific breed and dog. If it is to be a companion for jogging and long walks, choose a dog that has such needs, and he will have fun training together.

Buy the right clothes

You will not be afraid of autumn chills and bloating if you wear the right clothes for training. Saying that there is no bad weather, only the wrong clothes will work perfectly here. The basis is comfortable and waterproof sports shoes, thermal underwear, a lightweight running jacket that will protect against rain and wind. A hat or headband and thin gloves will also come in handy.

Look for the positives

Don't focus on what is putting you off. Focus on anything positive. The running paths, crowded in summer, are now loose. The forest looks beautiful in the autumn aura. In the morning fog, while walking, you can take, even with your smartphone, magical photos that you can show off on social media. When others will fall asleep on the morning bus with sour expressions, you will be bursting with good energy after your morning training.

Cook yourself something good

Before going out for training, prepare yourself a good meal. In the morning, it can be a nutritious porridge with nuts and your favorite fruit, and for afternoon training, a warming cream soup. There is nothing more fun when training on a cold day when the reward of a warming, tasty meal awaits at home. Which, even if it is caloric, after exercise, you can eat without any remorse.

Be safe

When planning your autumn and winter training sessions, do not forget about safety. Fast dusk, fog, and rain make you less visible. Glare is the basis for being visible on the roads. Avoid using headphones when running or walking along a busy street so that you can hear oncoming cars. Also, be careful on the paths covered with leaves.

The human brain is made up of billions of cells called neurons that communicate with each other through electrical signals. In other words, this communication is the source of all your thoughts, emotions, and behaviors. Likewise, at some level, whether people are sleeping, resting, or fully awake. The electrical impulses generated from the masses of communicating neurons create wave-like patterns.

What are Brain Waves?

This is where the term brainwave comes from. In 1924 German psychiatrist Hans Berger Alpha discovered the brain waves, He also invented electroencephalography (EEG). With this technique, it is possible to detect the electrical activity that emanates from this communication. Doctors attach sensors to the scalp that tune in to these bursts of energy and register them as waves.

But the waveform is different at rest than when someone uses all their attention and attention. In general, life is quite demanding and fast. Today, stress levels are at their highest ever. What if you could completely control your source of emotions and thoughts? What if there was a way to achieve the desired mental state?

Mind control sounds a little more like the Stranger Things series than real life. However, we are now much closer to monitoring brain activity.

Types of brain waves

Scientists believe that there are five different types of human brain waves. All of them  move at different speeds in their own segments  (measured in hertz). These brain waves change constantly throughout the day depending on what you do and feel. For example, when you produce mostly slower brain waves, you feel calm and relaxed. However, when higher frequency brain waves dominate you, you become very alert. Check them out below.

Alpha brain waves

First, your brain produces alpha waves (8-12 Hz) when you are awake, relaxed, and not processing too much information. For example, in the morning or just before going to bed. Also when you are daydreaming or practicing meditation. Some scientists also say that aerobic exercise helps create alpha waves. Much research has also linked alpha activity to reducing stress, anxiety, discomfort, and pain. Likewise, they also help with memory.

Delta brain waves

Second, people produce delta brain waves when they sleep deeply and without dreams. This is the slowest type of brainwave, measuring 0.5-3 Hz. However, some experts say these waves dramatically stimulate healing and regeneration. Of course, this only happens when the brain is mainly producing delta waves.

Theta brain waves

Third, measured from 3 to 8 Hz, theta brain waves are produced during sleep, but only light sleep. We can also create them through very deep meditation or extreme relaxation. Likewise, scientists find them very useful in hypnotherapy because the brain is especially susceptible to theta.

Beta brain waves

Fourth, when running at 12-30 Hz, beta waves dominate when people are fully awake. When we are alert, focused, and occupied with mental activities. For example, it could be problem solving or decision making. Most people make these fast-flowing waves throughout the day. So also for most of our waking lives.

Gamma brain waves

Finally, the fastest brain waves, gamma waves, operate between 25 and 100 Hz. Recent research links them to memory processing and language. Likewise, it may be creating ideas and learning. Did you know that gamma waves disappear when a person is under anesthesia? Besides, our brain is generating all the brain waves all the time. However, only one type will dominate depending on what you do, think or feel.

Different types of alpha wave activity

First, alpha brain waves associate with relaxed mental states. Many experts believe that increasing alpha activity helps reduce stress and anxiety. Most importantly, it helps people to relax for a long time. Scientists writing in the excellent journal Cortex also provide important evidence. For example, amplifying alpha waves increases creativity by an average of 7.4 percent. Indeed, this is evidence of increased alpha activity in creative individuals.

The same researchers also claim something else. So there is strong evidence that people with depression have impaired alpha activity. This, they say, suggests that improving alpha brain patterns has many benefits. For example, a potential treatment for low mood. Likewise, controlling our brain waves helps to optimize relaxation and productivity.

But are we able to play our own mental games that allow us to "change the channel" when we feel too focused and alert? We tune into these flatter brain waves while we sleep and rest. Here are some things you can do to change your brain waves.

Consider meditation or exercise

Many experts say that practicing meditation on a daily basis can help increase alpha activity in the brain. Likewise, regular meditation can significantly reduce beta waves, the brainwaves of active thinking and learning. That's why experts commonly recommend it to reduce stress. There are techniques that mindfulness meditation usually uses to amplify alpha waves. For example, deep breathing and visualization with eyes closed.

In addition to relaxing, alpha brain waves can also help boost your creativity. Most importantly, they also act as a natural antidepressant, promoting the release of the neurotransmitter serotonin. Surprisingly, another way to increase alpha is through high-intensity training. This way you release endorphins, which make you feel "high" when you exercise. On the other hand, they also promote alpha waves while resting.

Try a few devices

Do you want to switch to state-of-the-art technology? There are many devices that make use of neurofeedback. In other words, feedback is like speedometers on a highway. They record the driving speed of cars. They flash when the speed limit is exceeded. This signal provides information about your behavior. Second, it alerts you to the change. In a similar way, neurofeedback measures brain waves.

This is how the device communicates this information to you. For example, to enhance certain wave patterns followed by mental states. These devices are essentially headbands. But you can wear them to the task at hand when they read your brain waves. This way you can see how active your brain is. So let's say you are meditating and the device is recording relaxing alpha waves.

Some devices will reproduce this information differently. For example, in the form of music of the same frequency. However, others deliver the actual waveform back to the brain. These wearables are not very economical for the average consumer. Fortunately, there are other things you can do. In the comfort of your own home, boost your desired brainwaves and help with stress, sleep and productivity.

Try music to tune your brain

First, there are many techniques that successfully train alpha brain waves today. In other words, your brain waves start to match or synchronize with the frequency of the external stimulus. For example, it could be a pulsating sound or light. You can use this concept to train your brain waves to a specific frequency during a specific task. For example, you may want the beta waves to help prepare you for work.

Do you have trouble falling asleep every day? You can also train your delta waves to finally be able to rest. You can listen to binaural beats to bring your brain to the correct wavelength. If you don't know what they are, there are only two kinds of sounds. Essentially, binaural beats are two different sound frequencies that are played in each ear.

Luckily, you can easily find these amazing sounds online. For example, by searching for binaural beats or alpha binaural beats on YouTube. However, if you find your binaural beats a bit boring or repetitive, there are many other options.

Close your eyes, take a deep breath and take a relaxing bath

Believe it or not, every time you close your eyes your brain produces a much higher level of alpha waves, especially when you are doing some kind of visualization exercise. In fact, they are your relaxing brain waves that provide ultimate relaxation. Therefore, while closing your eyes, take a deep breath.

Deep breathing exercises can also strengthen alpha brain waves. First, try to sit down comfortably. Second, inhale gently through your nose and exhale through your mouth, slowly counting to five. Finally, take a relaxing bath. Just try to close your eyes and turn off while taking a bath. This way you will really know what it's like to generate alpha waves.

Practice yoga and mindfulness

Yoga, meditation, and mindfulness provide the space to properly align your body while enhancing your well-being. Similarly, yoga lengthens and tones the muscles that support long-term health. In combination with the breath, the body can relieve stress and finally relax. Most importantly, when we have time for yoga and mindfulness, we use the "awake rest" state of the brain.

Then it is not our mind that directs us, but we can direct our mind. However, if you don't like yoga, consider any activity that relaxes you. For example, listening to soothing music, painting, massage or drawing. If you are not an artist, perhaps you can try adult coloring pages.

This technology is making discoveries in the health sector and day by day it is improving. For example, neuroscientists have found that childhood trauma shows up on brain scans. This is probably because it affects both large and small nerve areas and leaves behind subtle changes that completely undermine the individual's well-being.

Childhood trauma leaves huge scars. However, abuse in the form of shouting or neglect, beatings, emotional emptiness, and a persistent shadow of fear not only lay the groundwork for artical-traumatic stress. In fact, it is now clear that a child abused between the ages of four and seven has a shorter life expectancy.

In addition, scientists have found that this part of the population is more likely to experience any kind of disease. These can include diabetes or cardiovascular disease.. In fact, such discoveries enable medicine to develop more effective methods of improving the quality of life of people affected by trauma.

The term "trauma" comes from the Greek language; means a wound. These early experiences will undoubtedly disrupt your child's optimal development and affect their mental health. However, there are many strategies available to deal with this. Indeed, the trauma does not have to be lifelong.

Childhood trauma - visible on scans

The high rate of major depression seen in adulthood is just one example of how traumatic experiences affect the young brain. This mental disorder develops in a special way in these patients. In fact, it is more persistent and changes in the structure of the brain can be observed.

In such cases, before a major depressive disorder occurs between the ages of 20 and 30, a person will have to endure a whole series of problems from childhood to adolescence. It's manifested by a lack of concentration, learning delays, sleep disorders, hyperactivity, problems with impulse control, somatic diseases, self-mutilating behavior, etc.

They tend to assume that no one can understand their pain. They believe that life only leads to suffering; that it won't be easy to find someone who will really love them and the world is a harmful place. As you can see, this persistent feeling of loneliness and helplessness is a psychological wound that speaks through them. They echo the trauma of their innermost brain structures.

Childhood trauma interferes with brain development

Trauma shows up in brain scans and experts can now look at it in more detail. For example, just a few months ago, researchers from the University of Alberta in Canada presented an interesting study on the subject. They concluded that traumatic experiences between the ages of four and seven disrupt normal brain development.

These small changes make people more susceptible to developing anxiety, artical-traumatic stress, depression, lack of impulse control, mismanagement of emotions, etc. However, this is not a decisive factor 100 percent of the time, it's just a risk variable.

Scientists have also observed that people suffering from this disorder are deficient in the transmitters of serotonin and norepinephrine. This translates into a greater response to fear, worry, and uncertainty. Moreover, this type of person is more prone to suffering, which in turn reactivates the memory of their traumatic experiences.

The amygdala and the hippocampus

The research was also able to determine that the hippocampus and amygdala were the regions most affected by trauma. So, the first thing you'll notice when childhood trauma shows up on brain scans is the change in the volume of these areas. They are smaller.

The hippocampus and amygdala are related to emotions and memory. Therefore, people who have gone through early traumatic experiences have difficulty processing fear, sadness, and conflict.

Moreover, the differences in the size of these regions also translate into blockades and the difficulty of solving problems. There is also a greater tendency to be impulsive. In fact, risky behaviors such as substance abuse, involvement in harmful emotional relationships, etc.

Traumatized children experience suffering because they lack support and lack physical and emotional protection from others. This translates into constant fear that changes the structure of the brain. As a consequence, it can lead to severe depression in the future.

Future treatment

Research by Stanford University and published in the journal Nature found that more than 62 percent of people with major depression also experienced some form of childhood trauma. In this group, people who had experienced such experiences earlier in their lives did not respond to treatments such as sertraline (an antidepressant).

Now that experts realize that childhood injuries show up in brain scans, they are able to examine patients individually and prescribe specific medications. For example, they found that these experiences often slow the growth of the basolateral amygdala. This causes restless behavior.

In such cases, it is often a good idea to have an alternative drug to sertraline in combination with specific and targeted psychological therapy.

At present, it is not common for every childhood trauma patient to undergo MRI scans. However, it may soon become the primary means of deciding on the most appropriate therapeutic approach.

Proper rest is one of the most important habits that anyone who wants to lead a healthy lifestyle can develop.

Most adults today struggle with full work schedules that prevent them from getting a proper rest or sleeping better. For this reason, chronic diseases are on the rise in this population.

Various studies have found that over 50 percent of people suffer from insomnia at some point in their lives. In addition, sleep disorders can weaken the immune system and worsen the immune system, memory, physical and mental performance.

Cut off technology

According to the results of numerous studies, the light emitted by electronic devices inhibits the production of metallonin.

In other words, the screens of our electronic devices eliminate the hormone that helps to induce sleep. Therefore, to sleep better, turn off all electronic devices.

Your bed should be a place for sleeping, not for watching TV, movies or sending messages. Neither of these activities helps you relax. On the contrary; they make it difficult to sleep.

Set a schedule

It is very important to establish a daily schedule so that you always go to bed at the appointed time during the week. For this, you must first calculate how much you need to

Experts recommend about 6 to 8 hours of sleep each day. This is especially true for people who work intensively.

How to sleep better: do physical exercise

Activity during the day and exercise are activities that are extremely important for a healthy lifestyle. A simple activity, such as taking a half-hour walk every day, can benefit your health.

When you do physical activity, you use more energy and your metabolism goes to a higher level. All of this will help you better and spend more time in deeper sleep. Therefore, it can be said that physical activity reduces the risk of suffering from insomnia.

Avoid certain foods

There are certain foods that can worsen your . An unhealthy diet can cause many disorders that will not let you rest.

First, you should avoid consuming caffeine before going to bed. In other words, avoid coffee, tea, and medications that contain caffeine. Caffeine has been shown to have long-term effects on humans, making them unable to at night.

In addition, avoiding tobacco is very important. Smoking has numerous consequences that can affect your health. Nicotine stimulates the body, making it impossible to sleep well.

What do you do when you can't sleep?

While following the recommendations above, there are many circumstances that can help you sleep better, beyond our control and that make it difficult to sleep.

When this happens, you should follow certain prompts. First, if you are unable to sleep, there is no point in staying in bed. You can get up, have a drink, take a walk or read a magazine to induce sleepiness.

Besides, you can use music or meditation to relax and achieve the state necessary for a restful sleep. There are many ways to meditate that can help you calm your mind and relieve your body from stress in order to achieve a relaxed state.

Nowadays, almost from day to day, more and more people start to care about their appearance, but also about maintaining their health. This favorable trend makes us pay special attention to the belly. Why?

Because a well-carved "six-pack" is synonymous with physical attractiveness and a healthy life.

However, not everyone is aware of the most effective ways to work on it. Here are some abdominal exercises to help you achieve the perfect belly.

Benefits of strengthening the abdomen

• Why are abdominal exercises important for strengthening the torso? In addition to undeniable aesthetic considerations, there are several reasons related to the functioning of our body:
• Help Relieve Back Pain - Muscle work in the middle zone is an excellent remedy for the common problem of back pain that most people suffer from today.
• Support proper body articalure - strong muscles in the middle of the body reduce wear on the spine. In this way, we avoid many complications in the future, such as hernia or lumbar ailments.
• They improve athletic performance - because the abdomen is involved in a large part of the movements we make when playing sports, working on it is very productive. In addition, exercising this part of the body contributes to better breathing.

Mid-body strengthening: 5 exercises

1. Lower part of the abdomen

To strengthen the lower abdominals, two popular exercises are proposed: œclimbing and lifting the legs. The starting position for climbing is to lie face down on your arms (plank-like position).

Then we put one knee to the chest, always leaving the other bent. Then we do the same with the other leg. We repeat the process at the highest possible speed for 30 seconds.

The exercise can be done with both legs at the same time or alternately in series of 10, 20 or 30 repetitions.

2. The board

This is another great way to strengthen your abs. Isometric abdominal exercises, such as plank or exercise number 3 on this list, require you to maintain articalure with proper breathing for a certain amount of time. This strengthens the pelvic floor and the abdominal belt.

To make a plank, you need to face down, rubbing with the tips of your feet and forearms. Stay in this position for 20 to 30 seconds. Make sure your torso, legs and neck are in a straight line and avoid over-lifting your buttocks. You can do 3 or 4 repetitions.

Do you want to jump to the next level of difficulty? Try this exercise with outstretched arms or open legs - thanks to this change, the pressure on the abdomen increases.

3. Hollow Bodd Hold

In this type of abdominal exercise, we also need to maintain a proper articalure. However, it will not be a classic board, but turned upside down.

The work involves raising the legs and arms at an angle of 45 degrees, lying face up on the floor. In this way, our legs, torso and arms should form something like an elongated U, a smile or a small boat, just like in the picture.

The ideal time for each repetition is 20 or 30 seconds, although of course you can adjust this to your own condition. The recommended number of series is the same as for a board, but the individual criteria of the trainer or trainee must also be taken into account.

4. Short crunches or 90 degrees

This exercise to strengthen your abs can seem confusing. At first glance, it seems undemanding. However, as time goes on, its intensity begins to increase.

Short crunches involve lying on your back with your feet raised to a 90-degree angle - it's best to cross them for stability. Then, with our hands behind our head, we raise our stomach to our knees without reaching the maximum.

In other words, as if we were doing classic crunches, but not quite stopping in the "mid-abdomen".

90-degree crunches, on the other hand, are a variation of the previous exercise. Instead of "braking" halfway, the belly should be as close to your knees as possible.

You will feel how intensely your mid-zone is working as you do your next rep, which should be around 15-20 per set. You will find that this is a great exercise for strengthening the middle zone of the body.

3. ABS bike

Lying on your back again, put your arms behind your head and stretch your legs. To start the exercise, you need to bend one leg and lift your stomach so that it touches the opposite elbow. This means that the right knee is brought closer to the left elbow.

It is a very intense exercise, so it is better to do it at intervals. Four or five series of 20 or 30 seconds is a good time for one series.

Mid-Body Strengthening: Benefits You Can Get Anywhere

One of the main advantages of these exercises is that we can do them with our body, anytime and at home. We do not need any special equipment or amenities: all you need is a soft and stable surface and our willpower.

The difference between success and failure in a sports competition may depend on your ability to breathe properly. Therefore, those who want to start running or exercise regularly need to know how to breathe properly.

The first thing to consider is how you inhale oxygen. Most people, including some seasoned athletes, breathe superficially. That is, the air does not go beyond the top of the chest. The lungs complete each exhalation without reaching its full capacity.

Ideally, to control our breathing while running, we should get used to taking a deep breath. This means taking enough air to fill the stomach area, abdomen and activate the diaphragm.

In this way, the blood gets enough oxygen to properly deliver it to all muscle tissues. It is a factor that delays fatigue and fights fatigue.

Learn how to breathe properly while running

If your breathing habits are poor or you are only partially breathing, it makes sense to do some breathing exercises before you start running while you are relaxed.

It is best to hold the air in for three to five seconds before slowly exhaling through your nose again.

This exercise can be done while lying on your back or in the lotus position. In a fully conscious manner, but without any tension, breathe in through your nose as slowly as possible. Pay particular attention to the filling of the stomach.

Breathe through your mouth or nose?

For many years it was believed that the best way to control your breathing while running was to inhale through your nose and exhale through your mouth. Even today, some trainers recommend this technique.

On the other hand, some doctors do not recognize the latter option, even though the amount of oxygen is less. This is because the nostrils have filters that trap foreign bodies, preventing us from inhaling them. These filters are not found in our teeth and taste buds.

How to breathe properly?

Many trainers have pointed out that the best way to control your breathing while running is to use your mouth to both inhale and exhale.

Experts say that by taking more oxygen in addition to delaying fatigue, additional problems such as hyperventilation can be avoided.

Other trainers are more practical. They allow the athlete to decide how he will breathe based on what makes him feel comfortable.

They note that as the intensity of each workout increases, they will inevitably begin to inhale air through their mouths.

Breathing frequency to control breathing while running

This is another point where coaches and athletes disagree. However, most seem to agree that this is a determining factor, as are the runner's level, physical performance, and race intensity.

Terrain conditions and environmental factors should also be taken into account.

Breathing when running in winter

Basically, controlling your breathing while jogging in winter is no different than doing it in summer. As long as people are in good shape, there shouldn't be any problems. This is true when the temperature remains above -10ºC.

Nevertheless, it is advisable to take special measures to control breathing while running. Wearing a scarf over the mouth and nose warms the air that enters the respiratory system and avoids irritation.

This may interest you¦

Chronologically speaking, millennials are anyone born between 1981 and 1993. This period is marked by certain milestones that seem to have had a great impact on an entire generation of that time.

The socio-cultural context of millennials

The period between 1981 and 1993 was a time of great technological and social changes that gave rise to the world we know today. Those who were born around this time grew up with the advent of the Internet in many of their homes. In addition, society was experiencing a boom period and everyone did not realize that we were heading towards the economic crisis of 2008.

It was connected with an open mind to accept groups that until now had been marked by stereotypes and social stigma. That is why we are talking about the social and economic evolution that was then shaken by the economic crisis of 2008. How could this relate to anxiety disorders and anxiety?

Unrest among millennials

Anxiety, as a mental state and not a symptom, is characterized by restlessness or nervousness in the face of events that have not yet happened. When this fear reaches a very high level and persists for a long time, we can speak of an anxiety disorder. Usually, the internal and external factors that cause this anxiety act simultaneously.

High expectations placed on them during the 2008 crisis

The sense of dynamism and early childhood progression of this generation had quite high expectations: further exponential development at almost all levels. There was prosperity that gave them the opportunity to train and prepare. Moreover, they did not have to rush to gain access to the labor market like previous generations.

However, the contraction of the market made optimism disappear, many companies were shut down, and many initiatives were completed before they began. The message changed from "you can get what you want" to "you have to be content with what is." No wonder this period has proved to be a breeding ground for chronic frustration and anxiety.

Adapt to the time of constant change

The older generation lived in a world where resources and opportunities were limited. This led to an overprotective parenting style where they had the means to invest in having a "trophy child". However, as society and the economy began to change rapidly, uncertainty about new challenges that would have to be tackled became one of the main causes of concern.

Psychosocial development towards individualism

The consumer society and the birth of social networks have endowed millennials with a sense of self that is based on individuality and driven by the strengthening of social approval. In fact, although they were later warned of the virtual life scams, many millennials have already become somewhat addicted to approval.

Life circumstances inconsistent with mental well-being

Many millennials struggled to find a home or a well-paid job. This delayed their psychosocial maturation in some areas. For example, coping in adulthood without the help of parents. In fact, the average age of emancipation has been significantly delayed. It made some of them feel frustrated and stagnant.

Bad life habits

Caffeine abuse, poor sleep hygiene, and excessive use of mobile devices. It includes the habits that define this generation. These are habits that predispose them to certain mental states that are compatible with anxiety. In fact, there are studies that linked the consumption of caffeine and other substances to anxiety. A direct link was found between them.

Changing the family model

The traditional family model of two parents of different sexes plus children was influenced by political and social changes experienced by the previous generation. Therefore, millennials had to adapt to divorce and one-parent families.

All is not lost

However, not everything that surrounds this generation is related to anxiety and problems. In fact, millennials are considered to be one of the generations that has a greater ability to adapt to change. Moreover, they are able to convey their openness and tolerance to those who follow and precede them.

This new generation is characterized by overcoming the stigma of mental disorders and creating safe environments for all people with mental illness. Therefore, despite the fact that anxiety among millennials is a problem that has not yet been eliminated, the resources that have spawned from it have laid a solid foundation for good mental health management.

There is nothing to cheat - not every day your head works like Einstein's. Especially in hot weather, after a weekend or after returning from a summer vacation, it is not easy to come up with not only another theory of relativity, but even simple activities that are usually not bothersome may seem much more difficult than usual. How can I fix it?

How to feed the brain to make it work more efficiently?

It is worth realizing that the brain is like a computer, and its operation depends both on how often we turn on the "reset" function and let it rest, and on how we ... feed it and what substances it contains. we deliver - the more valuable they are, the better we think.

Although there are many ways to increase productivity and "tweak" the brain so that it works much more efficiently, it is certainly easiest to start with a careful look at whether our daily diet lacks the ingredients that have the greatest impact on how we associate the facts. Here are some great tips that can increase our mental performance and help us focus on the tasks we are doing.

How to improve the brain? Natural ways to increase concentration

Vitamin B12

Low levels of vitamin B12 may impair the cognitive functions of the brain, as proven in the American Journal of Nutrition.

It turns out that B12 can slow down the aging process of the brain, and its deficiency has a direct impact on how efficiently we think and how quickly we associate facts.

Due to the fact that this vitamin occurs naturally in animal products (mainly meat, fish, poultry, milk and dairy products), too little of this nutrient in the diet is usually observed in vegans and vegetarians.

Probiotics

It is worth remembering that the intestines are our second brain - our mental state and well-being depend on how our microbiome functions.

Research published in the Journals of Gerontology shows that even in people over 65 years of age who consumed probiotics for 12 weeks, there was a marked improvement in concentration compared to the rest of the subjects who were given a placebo.

Green tea

It has been known for years that green tea is one of the healthiest products on Earth. It also has an excellent effect on our brain, and thanks to the catechins and l-theanine contained in it, it not only increases the activity of brain waves, but also improves the functioning of neurotransmitters present in the brain, such as dopamine, 5-hydroxytryptamine (serotonin), glycine or GABA (acid γ-aminobutyric acid).

Green tea greatly supports memory, facilitates learning and remembering information, and in addition reduces oxidative stress and "calms down" the nervous system, making it easier for us to control anxiety and focus only on what is most important at the moment.

DHA and omega acids

Low levels of omega acids (especially DHA, i.e. docosahexaenoic acid) weaken the functioning of our brain. DHA crosses the blood-brain barrier and is able to directly affect gray cells. In order to prevent their deficiencies, you should eat fish regularly, and also enrich the diet, e.g. o linseed and rapeseed oil, algae, linseed, seafood or tofu. It is also worth considering additional supplementation.

What is myopia?

• The reasons
• Types
• Degrees of the defect
• Symptoms
• Treatment

Short-sightedness is a visual defect that occurs very often. It is estimated that up to half of the world's population can suffer from it. This defect is related to an abnormal structure of the eyeball. How is it recognized and can it be cured?

What is myopia?

Short-sightedness is a visual defect that consists in correctly seeing objects and objects in close proximity, and blurring those that are further away. A short-sighted person will read a book or a drug leaflet, but we will not see the bus line number on the vehicle that is some distance from the stop.

This is a visual defect known as the plague of the 21st century. To some extent, its occurrence may be caused by the excessive use of technological gadgets such as computers or smartphones, which strain the eyesight heavily.

The reasons

The most common cause of myopia is an abnormal structure of the eyeball, which is too convex, so it does not focus the parallel rays as much as they should. As a result, in order to see what is distant from the seer, he has to narrow his eyes tightly and "fine-tune" the focus.

Types

Myopia is divided into:

• Axial - related to the structure of the eye. It arises when the organ of vision is too long
• Curvature - also related to the structure of the eye. It arises when the organ of vision is too convex
• Refractive - may be associated with the coexistence of diabetes

Artificial myopia is also distinguished, which is the result of too frequent and long work in front of the computer monitor. The eye behaves unnaturally when looking at the monitor. He blinks less often, dries out, and stares at one place for too long. This may lead to an increase in accommodative tension and, as a consequence, to disrupt the natural eye hygiene. To prevent this, it is worth taking breaks while working at the computer and staring into the distance.

Degrees of the defect

There is also a degree of severity of myopia. A minor defect is myopia to -3 diopters, medium to -7, and large below this value. The type of treatment is selected according to the severity of the visual defect.

Symptoms

How to recognize myopia?

• You have to sharpen your eyesight to see what is at a certain distance
• You have to bring the sheet closer to read what is written on it
• After working at the computer, problems with catching the focus appear
• Frequent headaches appear

Treatment

Most often, a vision defect can be corrected by wearing special glasses. These are the so-called disadvantages that concave-convex lenses have and therefore change the scattering of light, directing it directly to the retina. Glasses will not cure a vision defect, but they can correct it.

The therapeutic method is the so-called ortokorekcja, which consists in wearing special lenses. They are put on at night and taken off during the day. The effect of elongating the curvature of the cornea lasts for another day.

Myopia can also be treated surgically. Laser treatments, such as LASEK or keratotomy, flatten the cornea, thus correcting the vision defect. However, such treatments cannot be performed on all people. They are only allowed for adults 18 years of age or older who meet the eligibility criteria for surgery.

Factors that are a contraindication to laser surgery include: dry eye syndrome, frequent conjunctivitis, low corneal thickness or keratoconus. An ophthalmologist should decide whether the patient is eligible for surgery.

The world, drunk with the fumes of smog and air pollution, has another dangerous enemy - organophosphorus esters. Scientists from the United States warn that the assumptions made so far about the harmfulness of these chemicals are incorrect, and the consequences of this mistake may be especially dangerous for the youngest children whose brains are developing intensively.

Chemistry in electronics harms the brain - especially children

 a research team led by an American neuroendocrinologist, Department of Biological Sciences has reviewed dozens of human and animal studies and showed that organophosphorus esters can be neurotoxic, as well as:

• Disrupt the endocrine system,
• Have a detrimental effect on intelligence, memory and attention
• And limit the development of cognitive and social skills.

Even in infants and toddlers - all the researchers have tested - high levels of organophosphorus esters have been found. What's more, it turns out that they are also commonly found in ... human urine, placental tissue, and even in the milk of nursing mothers.

What are organophosphorus esters, where do they occur, and why can they be neurotoxic?

They are mainly used as flame retardants in many products that we use every day - mainly in:

• Electronic devices, tablets, televisions,
• Furniture,
• Plastics,
• Textiles,
• Nail polishes,
• Building materials,
• Seat covers in cars or even car seats for children.

They can penetrate the air, settle in the dust and are easy to just ... swallow while eating. They are almost ubiquitous in the life of modern, electrified societies that use modern technological solutions.

According to scientists, their harmfulness was wrongly assessed and a mistake was made in assuming that the level of their neurotoxicity is low, although it is quite the opposite. Producers around the world should be urgently called upon to re-evaluate the uses of flame retardants and plasticizers based on organophosphorus esters - many of them can do far more harm than good.

Autumn is a real test for our health and immunity. How can we protect ourselves from autumn infections? The proper functioning of the immune system is essential for effective protection against disease. Its weakening causes frequent infections, especially in the fall season. How to take care of autumn immunity.

As the temperature drops, the blood vessels contract, which results in less oxygen supply to tissues and organs, and an increase in blood pressure. Frosty air causes a significant loss of body temperature, and sudden changes in temperature during the day (even above 6 ° C) burden the human body. All this leads to hypothermia and changes in the functioning of the circulatory system, which reduces the immune system. It is also believed that the total cloud cover for a long time has a negative impact on the activity of the body and the human psyche. This leads to a decrease in immunity, sleep disorders, and constant fatigue.

IN WHICH PRODUCTS TO ENRICH YOUR DIET FOR AUTUMN?

Adequate nutrition is essential for the proper functioning of the immune system. The most important thing in maintaining immunity are several elements that are worth paying special attention to in your diet.

Vitamin D:

In addition to supporting the skeletal system, this vitamin is essential in stimulating the immune response. All this enables the elimination of bacteria and viruses that attack the body. Vitamin D has synthesized in the skin during the summer months thanks to the sun's rays. However, in autumn and winter, due to the weather, there is often a shortage of it. This in turn leads to immune disorders and more frequent infections. That is why vitamin D supplementation is recommended from September until the end of April. Vitamin D is found in food, including fish, cheese, butter and yoghurt, but its amount is insufficient to meet the body's needs.

Vitamin C:

This vitamin has antioxidant properties and therefore protects the cells of the immune system against free radicals. Numerous studies show that adequate vitamin C intake has a preventive effect on the incidence of colds. This vitamin is believed to protect the cells of the immune system from the stresses caused by infections. Therefore, in the fall, it is worth introducing natural sources of vitamin C to your diet. in: citrus fruits, rose hips, peppers, blackcurrants, Brussels sprouts, broccoli, strawberries, tomatoes, and other fruits and vegetables.

Zinc:

This element works on the immune system in many ways. It intensifies the immune response, inhibits the multiplication of bacteria, and supports the functioning of the cells of the immune system. Additionally, it supports the thymus gland - an organ that enables cells of the immune system to mature. The main sources of zinc in the diet are whole grains, pumpkin seeds, sunflower seeds, meat, eggs and fish.

Selenium

This mineral protects the body against oxidative stress. It stimulates the immune response and the functioning of the cells of the immune system. Foods rich in selenium include meat, fish, corn, wheat, mushrooms, and nuts.

Omega-3s

These acids also support the immune system by influencing inflammation. The main key component of the immune response. During infection, omega-3 fatty acids strengthen the body's defenses, after an illness, they support regenerative processes. The natural source of omega-3 fatty acids is primarily fatty sea fish, as well as linseed, chia seeds, and walnuts.

HOW DOES SLEEP AFFECT YOUR HEALTH?

Sleep has a huge impact on immune function. Its deficiency weakens the functioning of immune cells, which are responsible for the destruction of viruses, and increases the concentration of pro-inflammatory factors. Additionally, lack of sleep raises blood cortisol levels, which is considered a stress hormone. All this affects the deterioration of immunity. That is why sleep hygiene is so important.

What does it mean? First of all, the number of hours slept, that is 7-9 hours for an adult. It also means appropriate conditions in the bedroom, such as silence, the right temperature (18-22 ° C), fresh air and less light.

A healthy lifestyle is most important in supporting our immune system. Immunity should be taken care of throughout the year, not only in autumn, to be better prepared for the period when the risk of infection with viruses and bacteria is greater. It is worth remembering the above rules, especially as the functionality of the immune system decreases with age.

CAN DIET SUPPLEMENTATION WITH VITAMIN C AND D AND ZINC AFFECT OUR IMMUNITY?

There is a lot of evidence for a relationship between vitamin C, D, and zinc and beneficial effects on immunity. Moreover, out of all the vitamins and minerals, these 3 have the best-documented effects.

Zinc is the key ingredient. Participants included in the production of the thymus in - a hormone that stimulates the development of T lymphocytes in the thymus. In studies, even a slight zinc deficiency in the diet disturbed the balance between Th1 and Th2 lymphocytes, and appropriate supplementation restored the normal functions of the immune system.

Vitamin C is a free radical scavenger and electron donor for 8 enzymes. It affects the innate and acquired immune response, which is confirmed by research. A good example is, among others people exposed to intense physical exertion, in whom the altered values ‹‹of immune parameters were restored by supplementation with vitamin C.

One example of how vitamin D works is the increase in the production of cathelicidin, an antimicrobial protein considered important to the innate immune system.

All of the above ingredients that have a beneficial effect on the immune system are included in the maximum daily doses1 in the Ceviforte max dietary supplement.

One of the most common questions about children's nutrition is how much milk should children drink according to their age. It is one of the most complete foods for babies. But it is important to administer them in optimal doses to meet the nutritional requirements.

Nutrient deficiencies can be detrimental to the development and growth of little ones. In the same way, establishing a diet that is too caloric can lead to the development of excess weight, which is not advisable for your health in the medium term.

How much milk should children drink? It depends on the age!

During the first 3 years of life, children should consume about half a liter of milk a day. Thus, they meet their calcium requirement, which is around 800 milligrams a day. It's important to remember that this mineral is essential for maintaining good bone health, according to a study published in Nutrients.

From the age of 3, it is best for children to eat at least a few servings of dairy products a day. They can do it, alternating with milk and yogurt, as well as cheese. Even other fermented foods such as kefir may be included in this group. They provide a large amount of probiotics, which are live bacteria that are beneficial to gut health.

You should give your children whole milk

Basically, the milk that should be given to children (as well as adults) should be whole milk. If you remove fat from your food, you will lose a large amount of essential fat-soluble vitamins such as A and D. In addition, many dairy products on the market are fortified with vitamin D, which increases their nutritional density.

Although the fats in milk belong to the saturated group, they are considered healthy. This is because they have the optimal cis configuration at the molecular level. Only trans fatty acids are harmful to health, according to a study published in the journal Diabetes & Metabolic Syndrome.

Solutions for food allergies and intolerances

If your baby is allergic to cows' milk proteins, breastfeeding is the best alternative, if possible. In addition, there are a number of special varieties of hydrolyzed milk for this group of infants. Here, milk proteins are broken down, which prevents them from causing ailments in a hypersensitive organism.

In any case, it should be noted that the allergy to cows' milk proteins is likely to disappear on its own over the years. This is not the case with lactose intolerance.

In this situation, it is the sugar in milk - lactose - that causes numerous ailments. This condition causes stomach problems and diarrhea, for example. Milk is therefore unacceptable to the body, but dairy products such as yogurt are tolerated because they contain less lactose.

Offering a variety of lactose-free milk alternatives can be an effective solution to this problem.

Be careful about the amount of whole milk you give to babies

While it is a useful food, remember that whole milk is a very energetic drink. If children consume it excessively, it can create a hypercaloric context that leads to weight gain.

Every situation of overweight or obesity poses a threat to children, so it is so important to adjust the consumption of milk to their daily energy requirements. For this reason, the daily intake mentioned above should not be exceeded.

Therefore, it is important to consider how much milk children should drink depending on their age.

Baby milk is a healthy food

As you learned today, drinking whole milk is very beneficial for babies. About half a liter of milk a day would be optimal in the first stages of life. You can then add several servings of dairy products daily to your diet. However, its consumption may increase in the event of sports or specific increased nutritional needs.

However, you should always remember that it is always best to choose whole milk when consuming milk. The nutritional density of this product is higher, as is its energy content. It has more vitamins than the skim or partially skim versions.

Hopefully, we have cleared your concerns about the amount of milk your children should drink depending on their age.

one of the most common chronic diseases in childhood is Asthma . This is a significant public health problem. What's more, it has increased significantly in recent years and is also associated with the consumption of large amounts of drugs.

That is why in our article today we will focus on what asthma means for your child and what you should know about treating asthma in children. We will take  you to spend a few minutes reading!

What is asthma and why does it occur in children?

Asthma, as defined at the Third International Pediatric Convention, is a disorder characterized by "recurrent wheezing and persistent coughing where the condition is possible and other less common conditions have been excluded."

The most common symptoms of an asthma attack are as follows:

• Feeling short of breath.
• Tightness of the chest.
• Airway obstruction.
• Bronchial hyperreactivity.
• Inflammation of the respiratory tract.

Treatment of asthma in children

Treatment of asthma is generally divided into two broad ranges of tasks. On the one hand, we have treatment for acute attacks of the disease and, on the other hand, long-term maintenance treatment in the case of a chronic condition. The main goals of treating childhood asthma are:

• Reduction and an attempt to eliminate chronic symptoms.
• Avoiding acute crises.
• Avoiding as much as possible the need to take medication and its associated side effects.

The main medications used to treat asthma in children are:

• Bronchodilators to relieve symptoms.
• Anti-inflammatory agents that control the disease.
• Treatment in the event of an acute asthma attack

When an acute asthma attack is present, treatment goals change. The most important issue in such a situation is to deal with the dangers of hypoxemia. Simply put, it is a drop in blood pressure and oxygen levels.

In fact, this is the first aspect to assess a child who has had an acute asthma attack.

To assess the fall in arterial oxygen saturation, physicians use a pulse oximeter that measures the oxygen tension and saturation. Therefore, depending on the results obtained on this basis, they can classify a given case according to its degree of significance and the potential risk to the child:

• Mild asthma. It occurs when the O2 saturation is greater than 94%.
• Moderate asthma. It takes place when the O2 saturation ranges from 91% to 94%.
• Severe asthma. It occurs when the O2 saturation is less than 91%.

Doctors classify a given case as hypoxemia when the reduction in arterial oxygen tension falls below 91% or 60 mmHg. In such cases, the child should be referred to hospital immediately.

In the case of an acute crisis, the first treatment option is the administration of inhaled beta-2-adrenergic drugs. They are administered using a pressurized chamber inhaler or a nebuliser. The most commonly used drug is salbutamol. Other options may include ipratropium bromide or corticosteroids.

Oxygen administration is necessary for all patients with an oxygen saturation less than 94%. Therefore, they should be referred to hospital for more careful monitoring and appropriate treatment.

Asthma in children: supportive treatment for a chronic condition

When talking about supportive care for a chronic condition, it is very important to consider the age of the child. Basically, in addition to drug treatment, doctors consider the option of immunotherapy, and their education places particular emphasis on managing diseases and related crises.

As mentioned earlier, when treating childhood asthma, we must avoid chronic medication for as long as possible. You need to start with the basic treatment, which can be gradually extended as needed.

Inhaled corticosteroids, such as budesonide or fluticasone, are the most commonly used maintenance medications to treat asthma. Remember the importance of controlling your corticosteroid doses to avoid unwanted side effects. If you need to increase the dose, doctors recommend combining them with bronchodilators.

It should also be remembered that most asthma attacks in children under the age of 3 are caused by a viral infection. These symptoms disappear regardless of the treatment used, so do not overuse drugs that may cause more harm than good to your child.

Treatment of scoliosis in children should take place only after a thorough physical examination. Besides, it is important to carry out specific tests in order to obtain a better diagnosis. In addition, specialists should monitor the patient at every stage of his development.

It is very important to examine and detect possible spine deformities from an early age. Children's bodies are quite flexible and tend to adapt over time. However, curvatures of the spine caused by scoliosis can become permanent depending on the individual case.

Treatment of scoliosis in children can be conservative, orthotic, or surgical, depending on the severity of the case. Sometimes specialists combine different methods to get better results.

What is scoliosis?

Scoliosis is a deformity of the spine. This includes re-aligning the vertebrae in the three planes of motion. Therefore, the spine not only bends one way or the other, but can also gain unwanted rotation of the vertebrae.

These curvatures can be the result of many different causes. In some cases, they appear as early as the day babies are born. Other times, they may result from an injury or surgical intervention. Finally, they can arise due to neurological disorders.

However, most of the time we deal with idiopathic scoliosis for no specific cause. Regardless, different types of disease are usually associated with different stages of growth. Therefore, they can be called, for example, childhood or adolescent scoliosis.

How to recognize scoliosis in children?

It is possible to diagnose scoliosis in children after carrying out various tests, during which doctors analyze the static and dynamic articalure of children. Thanks to these various tests, it is possible to evaluate the spine in motion. As a result, it can be determined whether these deformities relate to the scoliotic articalure or the scoliosis itself.

In addition, specialists then order complementary tests, such as x-rays. This test allows doctors to observe the entire spine and measure the curvature of the vertebrae. The result of these measurements are angular values. And then they help them identify the curvature or degree of rotation of the vertebrae. Therefore, this method is used to determine the severity of the deformation.

On the other hand, MRI and computed tomography are performed only in more serious situations or when there is a possibility of other related diseases.

An examination of a child with scoliosis is to look for signs of asymmetry in the shoulder area. Besides, you can notice the difference in the shape of the hips and the inside of the arms. In addition, there is a possibility that in children, one shoulder blade will be more protruding than the other. However, it is important to discard any other diseases that can cause these deformities.

Treatment of scoliosis in children

With a complete physical examination and follow-up examinations done, it's time to choose the best treatment for scoliosis in children. Of course, this will depend on the child's age, evolution, and degree of curvature. Finally, another aspect to consider is the cause of the deformity and the prognosis, depending on the case of each patient.

All this information will help doctors determine whether they are dealing with a case of structural or functional scoliosis. In the case of functional scoliosis, it is possible to heal it by reversing the cause or by correcting poor articalure or muscle spasm.

• Conservative treatment: this is the first choice for mild to moderate situations. Conventional physiotherapy includes manual techniques, flexibility exercises and muscle strengthening. In addition, there are other special treatments such as articalural rehabilitation and osteopathy that appear to be quite effective. Pilates can also be a very effective choice.
• Orthotic treatment: if the corset design is correct, it can be quite effective in limiting the evolution of curvature. However, it's important to combine this treatment with your physical therapist's exercise to prevent the side effects of back immobilization. It is not a good treatment for scoliosis in extremely mild cases as only a conservative method would probably suffice. Moreover, if the patient already needs surgery, that is also not necessary. Finally, it is worth mentioning that such a corset can be quite annoying and teenagers usually don't want to wear it.
• Surgery: This treatment is intended for more severe cases where other treatments do not appear to be sufficient. When planning spine surgery, doctors must take into account the type of curvature and its possible evolution. In addition, physiotherapy treatment may be useful before going to surgery.

The sooner children start treatment, the more effective it will be

Regular checkups should include an examination of your spine. In addition, parents should pay attention to the attitudes of their children as they grow up. If you notice a change in your baby's spine, you may want to see a doctor.

Treatment of scoliosis in children will be more effective if it is started after the first appearance of curvature. Depending on the cause, if time has passed, it can be more complicated to deal with the disease. Therefore, it is extremely important to visit a doctor regularly and take care of the articalure of your children.

Many teenagers do not get enough sleep and may have trouble sleeping. Is this the case for your child? Here's what you need to know about sleep problems in teenagers.

Sleep problems in teens is becoming more and more common in our society these days. What are the most common disorders associated with it? What are their consequences? How can they be prevented or avoided? Below we will analyze this topic and answer common questions.

But before we discuss it, we must note that in general, teens need about 9 to 10 hours of sleep a day to be healthy and balanced. Otherwise, their daytime function could be severely impaired. And this can lead to many negative consequences, both physical and psychological.

Therefore, controlling your teenager's sleep is not a trivial matter. Rather, an aspect that needs to be taken care of and its vital importance taken into account.

Sleep problems in adolescents

• Chronic sleep deprivation. It is a build-up of a sleep deficit caused by not getting enough sleep throughout the week.
• Difficulty falling asleep and staying asleep. Often times, doctors observe a lack of restorative sleep, early awakening, or intermittent sleep.
• There is excessive daytime sleepiness and sudden attacks of sleepiness. It is usually accompanied by cataplexy, sleep paralysis, and hypnagogic hallucinations (auditory or visual hallucinations), and hypnopompic hallucinations (occurring between sleep and wake).
• Idiopathic hypersomnia. This phenomenon is similar to the previous sleep problem we discussed. Here, too, there is excessive daytime sleepiness, despite having enough sleep. But there are no other symptoms that are characteristic of narcolepsy.
• Restless legs syndrome and periodic limb movements. This phenomenon consists in experiencing an unpleasant and unpleasant sensation in the legs while sleeping, resulting in an uncontrolled need to move the limbs frequently.
• These are behavioral disturbances that occur during sleep, such as night terrors, sleepwalking, confusing awakenings, sleep paralysis.

If you suspect any of these sleep problems in your teen, it's important to see a healthcare professional right away. He or she will be responsible for ensuring that appropriate treatment is provided in each case.

Consequences that can cause sleep problems in adolescents

Adolescents who suffer from sleep deprivation or a lack of sleep due to some of the problems we have discussed may experience a number of consequences. Usually, they directly affect the proper functioning of the mind and body. Some of the most common are:

• Daytime sleepiness.
• Constant fatigue.
• Irritability and tension.
• Increased likelihood of developing mood disorders.
• Poor academic performance.
• Sudden behavioral changes.
• Memory loss.
• Poor concentration or inability to pay attention.
• Social problems.
• Increased risk of overuse of stimulants such as coffee and energy drinks.

Recommendations for ensuring good sleep hygiene

To prevent sleep problems from worsening in adolescence, or simply from occurring, it is important for young people to maintain proper sleep hygiene by following these tips:

• Avoiding intense physical exercise in the last hours before going to bed.
• A regular schedule for getting up and going to bed.
• No hearty and late dinners.
• Avoid drinking coffee, tea, alcohol, energy drinks, or cola drinks before going to bed.
• Sleeping in a well-ventilated room with a pleasant temperature.
• Relaxing activities before going to bed, such as reading, listening to music, meditating ...
• Only use the bed for sleeping.
• Avoiding playing video games, not watching TV, or excessively using your computer, mobile phone, or tablet before going to bed or in the early evening hours.

Conclusion

However, parents know perfectly well that trying to change teenagers' sleep habits can be a challenge. Therefore, it is best that these measures are implemented from the first years of life so that your child gets used to following certain sleep hygiene guidelines from an early age.

And when he reaches adolescence, make them part of his daily routine.

What is Down syndrome?

Down syndrome consists of a genetic alteration of the trisomy of chromosome 21 and is the most common cause of developmental delay (1).

Down syndrome involves intellectual disability, motor and physiological development problems and the health of the individual.

Normally these organic alterations occur during the development of the fetus, so the diagnosis can be made at birth (2).

As for the general population, life expectancy in people with down syndrome has increased.

In 1929 it was nine years, increased to 12 years in 1949, to 35 years in 1982, and has become 55 years and more today. This situation has led to an increase in health problems associated with age (16).

Young people with Down syndrome have levels of sedentary lifestyle that are even higher than those of young people in the general population, but data in adults are very scarce.

However, the physical and psychosocial profiles of a person with Down syndrome, as well as their living environment, their home and their degree of integration in the community can significantly influence their sedentary behavior (4).

The causes of death of people with down syndrome are related to poor physical performance, obesity, and acquired and inherited cardiovascular disorders (4).

Physiological and structural alterations in people with Down syndrome

Next we analyze the most common alterations in people with Down syndrome.

Obesity

People with Down syndrome have a much lower basal metabolic rate, which contributes to being overweight and obese.

In both children and adults the tendency to obesity is triggered by factors such as hypothyroidism and high levels of leptin. Around 46% of people with down syndrome do not participate in physical activities appropriate to their age (5).

Furthermore, obesity has been shown to be associated with an increase in inflammation mediators (pro-inflammatory cytokines and acute phase proteins) which, in turn, are related to the pathophysiology of multiple metabolic alterations, in addition to obesity (6 ).

Hypothyroidism

The most common thyroid dysfunction in down syndrome is hypothyroidism. It occurs between 20-28% of children with down syndrome and up to 40% of adults (9).

Among the symptoms associated with hypothyroidism, the following can be highlighted (10):

• Reduced motivation.
• Bradycardia

These symptoms determine, to a great extent, sedentary lifestyle in people with Down syndrome.

Untreated hypothyroidism can affect cognitive abilities and lead to a misdiagnosis of early Alzheimer's. Therefore, it is essential to monitor this risk periodically (4).

Cardiovascular system

Down syndrome is related to structural heart abnormalities. Between 46% and 17% of adolescents and adults suffer from mitral valve prolapse, even without previous heart disease.

For this reason, people with Down syndrome must have a cardiological evaluation prior to their participation in a physical exercise program (16).

Symptoms of mitral valve prolapse include fatigue, irritability, dyspnea, among others.

Adults with down syndrome have a lower cardiovascular capacity than their peers without down syndrome and consequently have a higher oxygen consumption, a higher ventilation per minute and a higher heart rate during physical exercise (17, 18) .

Other characteristics of down syndrome that are associated with lower cardiovascular capacity are a low percentage of muscle mass, low strength, hypotonia, and a lower capacity for sympathetic response (heart rate and lactic acid) to exercise.

This causes a low adherence of people with Down syndrome to physical exercise (11).

Musculoskeletal disorders

At the musculoskeletal level, it is important to consider that people with Down syndrome have low muscle tone (hypotonia), hypermobility and hypermobility of the joints, characteristics that predispose them to joint dislocations and subluxations. In addition, they have poor articalure as a consequence of axial hypotonia and dorsal hyperkyphosis (16).

According to a recent study (12), one of the most common alterations in Down syndrome is flexible flat feet, which occurs in 91% of cases. Others that can occur, but with a lower incidence, are inflammatory arthritis (7%) and scoliosis (4.8%).

Atlantoaxial instability occurs in 17% of people with down syndrome, which occurs due to laxity between the first and second cervical vertebrae, and can lead to an atlantoaxial subluxation and, consequently, the risk of suffering from neurological injury.

Therefore, it is essential to evaluate whether or not this condition occurs before participating in activities that involve physical contact (13).

Osteoporosis

The probability of suffering from osteoporosis is higher in down syndrome. This is due to various factors, such as muscular hypotonia, low levels of physical activity, early menopause in women, decreased strength, and thyroid disorders (7).

There is lower bone mineral density in people with intellectual disabilities than in those unaffected.

Therefore, bone fragility and fractures associated with osteoporosis increase proportionally with age and with increasing life expectancy. In addition, there are studies that show that people with down syndrome have an increased risk of falls (8).

Benefits of physical exercise in people with down syndrome

Performing physical exercise can bring important benefits to people with Down syndrome, among which the following can be highlighted (14, 15, 16):

• Strength, balance and agility are increased, especially in the lower limbs.
• Improve heart rate.
• There is an optimization of bone mineral density.
• Increase muscle mass.
• In those physical-sports team activities, the sense of belonging to a group is favored.
• The ability to concentrate and memory is stimulated.
• Obesity and osteoporosis are prevented.
• It can lower blood pressure.
• Lowers LDL cholesterol levels and increases HDL cholesterol levels.
• Improves glucose tolerance.
• The risk of ischemic heart disease is reduced.

Type of physical exercise for people with down syndrome

At a general level, it is recommended for people with down syndrome to perform aerobic exercises (walking, jogging, swimming, riding a stationary bike, low-impact aerobics, etc.), with sessions lasting between 30 and 45 minutes being more effective. than sessions of 15 to 20 minutes (11).

The intensity should be between 60% -80% of the maximum heart rate, doing this type of physical exercise between 3 and 5 days a week.

All this under the supervision of professionals in physical activity and sport, carrying out a correct progression and individualization of the physical exercise that is proposed (16).

As for strength training, it is advisable to work it in a circuit form, which includes two-minute stations with 30-60 second breaks between stations, including exercises that involve the main muscle groups.

Exercises can be carried out with elastic bands, medicine balls, dumbbells or your own body weight (19).

Also, it is important to perform balance and proprioception exercises, as well as increase your NEAT through housework, gardening tasks or low intensity aerobic exercises (taking the stairs instead of taking the elevator, walking to do the shopping, etc. .) (fifteen).

conclusion

People with down syndrome suffer various alterations at a physiological and structural level that, in part, can be alleviated through correctly scheduled physical exercise.

This physical exercise has a positive impact on the physical and mental health of people with down syndrome, reducing the probability of the appearance of diseases related to sedentary lifestyle and, therefore, improving their quality of life.

Help us spread it. Knowledge makes sense only when it is shared.

Resistant starch benefits

Resistant starch intake carries a number of health benefits, provided it is introduced in the context of a varied and balanced diet. They are as follows.

It also reduces the risk of developing 2 type diabetes

Like many other types of fiber, resistant starch slows gastric emptying and delays the absorption of carbohydrates from the intestine.

In this way, a much lower impact on blood glucose is experienced after the intake of carbohydrates, which generates less stress at the pancreatic level.

This effect is decisive in order to prevent alterations in the metabolic state.

One of the most common is type 2 diabetes, caused by insulin resistance that increases over time.

Ensuring the presence of optimal amounts of fiber in the diet has been shown to reduce the incidence of this pathology (2).

Avoid constipation

Resistant starch is an element capable of increasing the volume of the stool bolus.

From here, a more effective stimulation of the mechanoreceptors of the digestive tract is experienced, which causes more intense peristaltic movements. The result is a much more fluid intestinal transit.

In fact, consuming a low amount of fiber is associated with a higher risk of developing constipation in the medium term (3).

It is necessary to complement this dietary strategy with a correct intake of fluids and the practice of physical exercise on a daily basis to facilitate the descent of the fecal bolus.

Improves the health of the microbiota

From the fermentation process of resistant starch, the bacteria that inhabit the digestive tract obtain the energy to grow and multiply.

This ensures that the density of the microbiota is correct, which allows a good digestive function. Furthermore, a series of anti-inflammatory compounds can be generated from fermentation, such as short-chain fatty acids (4).

For this reason resistant starch can be included in the group of prebiotic substances.

Its inclusion in the diet on a regular basis makes it possible to prevent situations of dysbiosis or alteration of homeostasis in the internal environment.

It must be taken into account that the impacts on the bacteria that inhabit the tube can also condition the development of intestinal-type inflammatory pathologies.

Contributes to weight loss

Resistant starch is able to increase the feeling of satiety, which leads to eating less and posing a hypocaloric diet situation.

From here fats are mobilized and oxidized for energy production, resulting in progressive weight loss.

In addition, the inclusion of fiber in the diet helps prevent metabolic pathologies.

When you experience a situation of insulin resistance or diabetes, you lose metabolic flexibility, that is, the body becomes less efficient when choosing the right substrate for energy production.

Such a situation could be counterproductive when the goal is to lose weight.

How to increase the amount of resistant starch in food?

A good way to increase your intake of resistant starch is to let the grains cool after cooking before consuming them.

In this way, if rice or oats are cooked, it is advisable to put both products in the refrigerator for a few hours to compact them. This increases the proportion of fiber, which improves intestinal function.

A good way to include these products in the diet is to incorporate them into salads or different cold preparations. These dishes are well accepted by almost all members of the family.

Contraindications of resistant starch

Although it is a potentially beneficial food for health, there are some situations in which it is not advisable to consume resistant starch on a regular basis.

An example would be a case of bacterial overgrowth in the proximal gastrointestinal tract, known as SIBO. In this context, starch can provoke the development of pathogens that have settled in the tube, worsening the symptoms.

The same happens when an intestinal dysbiosis has been diagnosed.

Even in the case of inflammatory bowel diseases, it may be appropriate to restrict fiber intake for some time, at least for the duration of the acute symptoms.

Afterwards, it will be optimal to bet on a restructuring of the flora with the reintroduction of the fiber progressively.

Include resistant starch in the diet to improve health

As you have seen, the inclusion of resistant starch in the diet is considered beneficial for health for several reasons.

To increase the consumption of this substance, it is enough to ensure that foods with cold complex carbohydrates are ingested, such as legumes, tubers, cereals or grains

With this strategy, several chronic and complex pathologies that can condition the proper functioning of the body will be prevented. At the same time, the supply of carbohydrates, the macronutrients necessary to achieve good energy levels on a day-to-day basis, is ensured.

Of course, it will be necessary to combine this strategy with the approach of a varied and balanced diet and with the regular practice of physical exercise. Only in this way will really satisfactory results be achieved.

Today, worldwide, over 10% of children under the age of 14 are exposed to tobacco smoke in their homes on a daily basis. This is a serious problem because children are much more vulnerable to the negative effects of smoking than adults.

Today we will take a closer look at the consequences of smoking on the health of our children.

According to the World Health Organization (WHO), smoking is the leading cause of disease, disability and avoidable deaths worldwide. Find out more about the effects of smoking on children's health

Smoking during pregnancy

Smoking during pregnancy is generally very dangerous to the health of your baby. Exposing the mother to passive inhalation of cigarette smoke during pregnancy is also dangerous, but not as much as direct smoking. Smoking tobacco reduces a woman's fertility and increases the risk of miscarriage.

At the same time, studies have shown that smoking during pregnancy can have serious consequences in newborns. These include, but are not limited to, low birth weight, premature delivery, increased risk of malformations, a serious risk of Sudden Infant Death Syndrome, etc.

There is no doubt that smoking during pregnancy is an unnecessary and avoidable risk to unborn babies.

Women who smoke should stop smoking as soon as they become pregnant or as soon as possible. Healthcare professionals also advise dads to quit smoking. Doing so helps to keep a smoke-free environment and helps the mother to get rid of this harmful habit.

For breastfeeding mothers, it is important to emphasize that tobacco may also pass into breast milk. This exposes babies fed in this way to the toxic effects of this substance.

Effects of smoking on children

Passive smoking is the exposure of non-smokers to tobacco smoke. Environment full of cigarette smoke means that we constantly inhale toxic substances that are released into the air by smokers. These toxins are extremely harmful to our health.

In children, secondhand smoke is strongly associated with an increase in respiratory diseases such as asthma and pneumonia. It also leads to an increase in the incidence of ear infections.

In particular, we can say that second-hand smoke can lead to problems such as:

• Acute respiratory diseases. Tobacco smoke can cause up to 30% more infections, such as pneumonia, bronchitis, and bronchiolitis.
• Worsening of respiratory symptoms and the upper body in general. Such as sore throat, earache, cough and the like. Exposure to tobacco smoke irritates the mucosa of the respiratory tract. It can also cause discomfort in the eyes and nose.
• Asthma and worsening of asthma symptoms. Tobacco smoke increases the frequency of asthma attacks by up to 20%.
• Greater chance of developing lung cancer in the future.
• Greater risk of developing heart problems.

Children are particularly vulnerable to tobacco smoke because their bodies are not yet fully mature and developed. This means that they are unable to combat the damage caused by the toxic substances in tobacco in the same way as adults.

Moreover, the number of breaths they take per minute is greater than that of adults - meaning they simply inhale more smoke.

How to prevent children from falling into the habit of smoking?

The risk that children will start smoking in the future is greater when their parents are smokers. When children grow up in a home where they witness frequent cigarette smoking, they are more likely to become active smokers as adults.

• In fact, the age at which children start smoking is getting younger. In such cases, the effects of smoking are much more severe than in adults and include, but are not limited to:
• It can cause growth delays as well as physical and mental development.
• Increased risk of diabetes and obesity.
• A predisposition to changes in behavior such as hyperactivity and difficulty concentrating.

Some studies show that teenagers who smoke cigarettes are more likely to consume alcohol and use hard drugs. They also engage in risky sexual behavior more often.

It should also be emphasized that the earlier a person starts smoking, the greater the risk it poses to their health. At the same time, starting to smoke at an earlier age makes it much more difficult to quit smoking.

Conclusions on the impact of smoking on the health of our children

According to the World Health Organization, smoking is the world's leading cause of preventable disease, disability and death. It is harmful not only to our health, but also to our children. It is they who are particularly exposed to harmful substances contained in cigarettes.

Therefore, we should avoid smoking in our homes and stay away from places full of cigarette smoke and its toxins. Today we have access to many tools to help you quit smoking. You can do it too! Get started today!

But the money goes into the pockets of manufacturers who do not care too much about the benefits for their customers.

The reasons for this situation are various. On the one hand, our compatriots are accustomed to self-medication, because historically there has been a distrust of official medicine, which in Soviet times really did not have in its arsenal of independent research.

That's why people make diagnoses, ask for advice from relatives, neighbors, Google and a pharmacist at the pharmacy.

You have probably witnessed such dialogues many times, when instead of visiting a doctor, the patient goes straight to the pharmacy to be advised "something from the head".

And pharmacists advise, often not what a person needs, because they are not clinicians and do not have sufficient qualifications to prescribe drugs, in addition, they see a person for the first time, so they cannot visually diagnose and suggest a drug.

Another, no less sad situation is when the doctor makes an adequate appointment of time-tested and research-based original drug, and the pharmacist recommends a replacement.

And often it is not an analogue of another manufacturer (drug), but simply a dietary supplement created by the pharmacy chains themselves, as if with a similar active ingredient, which can have any unpredictable effects.

The patient takes such a substance, has no positive effect, potentially gets side effects. He has the impression that the doctor did a bad job, and the specialist in turn does not understand why the drugs do not work.

Cognitive distortions work in such a way that a person, buying another drug in the pharmacy, but "even better" according to the pharmacist, feels as if he is following the prescriptions, but improves them. Sometimes she may not even inform the specialist about the change.

What, apart from the unpredictable effect, is the problem of substitute drugs (dietary supplements)?

Most of them not only contain another substance, but are not registered medicines.

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Representatives of manufacturing companies in their advertising explain this by trying to reduce the cost of goods, that is, to take care of the buyer, and people like this thesis.

However, it is important to know what is included in the price of the original drug. In particular, it is a large, detailed study of its effectiveness, safety and long-term effects.

During this process, any, even rare, manifestations that coincide in time with medication are studied and recorded.

Therefore, when you hold in your hands a long instruction with a list of side effects, it does not mean that the drug is bad, but indicates a detailed study.

In turn, manufacturers of dietary supplements (dietary supplements) are not required by law to conduct such research and control

They use the argument about the high cost of drug registration, which makes it easier to leave the drug as a dietary supplement. But this should not be taken as a life hack: virtually no control over the production, quality of raw materials and finished products of such drugs are not conducted.

So, if the treatment does not go according to plan, that is, is ineffective or leads to severe side effects, you are unlikely to be able to claim compensation from the company.

Progressive experts do not recommend the use of dietary supplements, because they are substances with unproven effectiveness, and it is impossible to predict their effect on the patient's body.

An important conclusion from the above information: always consult a doctor, and then follow his recommendations.

Do not be manipulated or change the drug arbitrarily, especially medicines with a long-standing reputation for dietary supplements, take care of your health in moderation and with respect for your own body.

Swap sweet sodas for water or low-calorie drinks

Sweet drinks have become a classic addition to the modern lifestyle for many people around the world. Many of us drink it at meals, as a snack, and at work. But did you know that they have a detrimental effect on your health?

In the following article, we will explain what soda is and the benefits of removing these foods completely from your daily diet. We will also discuss how to easily replace them with low-calorie drinks.

Read on and learn to lead a healthier lifestyle. You just need to change what you drink. You will immediately see the many benefits and feel more energy and confidence.

The effect of sweet carbonated drinks on the body

As you may have noticed, excessive consumption of carbonated beverages can lead to serious health problems. Certainly, when you learn about these sweet drinks, you will love to switch to low calorie drinks.

Sweet drinks and obesity

Obesity and overweight are one of the main health problems associated with drinking sugary sodas on a regular basis. These drinks are high in simple sugars, are high in calories and do not add any nutrients to your diet.

In addition, you must know that obesity is not only about weight gain and physical changes. Obesity is actually a disease entity. People suffering from it are more likely to develop diseases such as diabetes, and their quality of life is generally worse than that of people of normal weight.

Sweet drinks with cavities in the teeth

Due to their sugar content, sweet drinks can damage tooth enamel. In addition, regular consumption of such drinks causes cavities and cavities. If they are not treated quickly, they will permanently damage the tooth until it reaches the tooth's nerve.

Depending on the degree of the cavity, your dentist may heal the tooth or decide to remove it eventually. Therefore, when drinking carbonated drinks, you should especially remember about oral hygiene.

Drinks and diabetes

Drinking carbonated beverages puts you at risk of insulin resistance. In other words, people who drink soda are more likely to have diabetes.

When you drink cola, your body quickly receives a huge amount of simple sugars (simple carbohydrates) that are difficult to process. These high spikes in blood sugar can cause diabetes.

Healthy low calorie drinks to help you replace soda

Still water is a must if you are considering low-calorie drinks. It is the most widely available and the cheapest. Besides water, there are an endless number of drinks that are very low in calories.

Check out the list below for healthier alternatives to soda. Include them in your daily life. You will certainly feel favorable changes quickly. Also, remember that the following drinks are not only low in calories, but also have health-promoting properties.

Mineral water

Water should be the most important drink you drink during the day. It's important to stay hydrated regularly. Drink it with your main meals and try to drink a minimum of two liters a day. You can choose sparkling or still water.

Coconut water

This natural drink contains many nutrients, vitamins and minerals. With regular consumption of coconut water, you will notice that your hair will appear shinier, stronger and healthier.

Flavored water

You can buy flavored water at any supermarket or make it yourself at home. It is enough to add some blended fruit to the mineral water to give it a bit of flavor.

This drink can be useful for those who have difficulty drinking enough fluids and those who are used to drinking sugary sodas.

Tea

Tea is the low-calorie drink par excellence. This is an extremely healthy option that can be eaten all year round, either frozen or hot. It helps to improve digestive processes and promotes weight loss.

As you can see, there are many reasons for removing sugary sodas from your diet altogether. There are many low calorie options that have many benefits for your health.

Memory exercises - why is it worth using them?

The excess of information that people receive from the media every day contributes to memory impairment. The overloaded brain does not function properly, so the ability to remember begins to deteriorate over the years. Just as physical exercise allows you to stay fit and slim, mental training allows you to maintain good memory, protects against dementia and improves concentration. Memory exercises are recommended not only to elderly people, but also to today's twenty-year-olds, who are particularly exposed to information overload.

Short-term and long-term memory

Short-term memory, also known as operational memory, allows you to keep a certain amount of information for a short time and is essential for functioning in everyday life. Thanks to it, it is possible to make short mental calculations, remember the shopping list, dates of important events, anniversaries, or the names of people with whom we are just talking. Its average capacity is about 7 elements, but it can be easily increased. So let's learn how to train your memory.

In turn, long-term memory is the accumulated knowledge about the world, emotions, words, memories, events and skills. These are all human experiences and a storehouse of information related to his own person. Short-term and long-term memory are closely related. Mnemonic techniques can be used to memorize, store, and retrieve information effectively

How to train short-term memory?

Short-term memory exercises are fun and easy. They are often in the form of games, but mnemonics can also be used to effectively remember, store and recreate information. Check out the three methods we recommend:

memory games - this type of games consists in remembering many elements in a shorter and shorter time, for example collecting pairs of the same cards by making as few moves as possible. They perfectly improve concentration, patience and perceptiveness and allow you to work on reflexes. Memory games are a great method of memory exercises for children, but they can be successfully played by adults and seniors;

Grouping - this method will work when you need to remember a string of numbers - it will be much easier if they are grouped in two. Try this one out and try to remember your PIN, bank account or phone number;

Mnemonics - mnemonics are perfect for training short-term memory. Simple exercises for memory and concentration, such as rhymes, acronyms, rhymes, first letter system and associations, will make you remember important information;

Repetition - the role of repetition was discussed in the artical about the methods of fast and effective learning. This technique helps to extend the amount of time information is retained in memory. It is worth repeating aloud because we remember sounds much faster than pictures. Ideally, the number of items (e.g. on a shopping list) should not exceed seven.

How to train long-term memory?

Remembering in the case of long-term memory requires greater commitment, concentration and patience. Here are examples of effective long-term memory exercises:

Developing manual skills - needlework, drawing, painting, creation;

• Learning new languages;
• Crosswords solving;
• Traveling and learning about new cultures;
• Deepening your knowledge in various fields.

Proper amount of sleep is extremely important for long-term memory, thanks to which it is possible to organize and strengthen the information obtained. It is for this reason that one of the most common mistakes made by pupils, learners and students is studying at night.

Memory problems at an early age - causes

Problems with memory and concentration are a common problem also among young people - students, learners, pupils or people making their first steps in the labor market. Their causes can be found:

• Fatigue
• Physical inactivity
• Excess of strong emotions
• Stress
• Hormonal disorders (e.g. hypothyroidism)
• Mental disorders and diseases (e.g. depression)
• Sleep disorders
• Deficiencies of certain vitamins
• Inadequate diet

Short-term memory problems signal difficulty remembering a recent conversation, as well as events or activities that happened on the same day. People struggling with memory disorders often feel distracted, sleepy and tired. They often lose objects, their creativity fades, they forget about their duties, they have problems with planning their time, as well as a weakened mood. Long-lasting problems with memory may be a sign of serious diseases, so it is worth consulting them with a doctor.

Memory problems - how to fight them?

If memory problems at a young age are not caused by a medical complication, home remedies to strengthen it may be effective. Difficulties with remembering sometimes result from a deficiency of vitamins and minerals as well as improper eating habits. In this case, it is worth following a diet by heart, consisting, among others, of composed of complex carbohydrates that fuel the brain, healthy fats, magnesium, potassium, B vitamins and lecithin. Mental fitness is supported by whole grains, nuts, sunflower and pumpkin seeds, avocados, olive oil, fruits and vegetables. Memory and concentration problems can also be the result of irregular meals, excess sugar and salt, alcohol abuse, and drinking too little water during the day.

If difficulties in remembering important information increase, for example, when studying for an exam, it is worth changing the method of learning to another and using mind maps, reading aloud, recording and repeating. Brain training, consisting of various types of exercises, may also be effective. For this purpose, games, games and applications aimed at activating the brain can be useful - puzzles, memory games, association games, learning songs or poems. How else can you train your brain to avoid memory problems by the age of 20? It can be a great idea to find a new hobby, play sports, learn a foreign language, solve crosswords and sudoku, and meet with friends.

The food pyramid is designed to make food more correct. Simplify the concept so that everyone can follow it without fear of mistakes.

What is a healthy diet?

Basically in getting the right amount of nutrients such as proteins, fats, carbohydrates, vitamins and minerals that the body needs to keep us in full physical condition.

Foods that contain the same nutrients are grouped together at the same level of the food pyramid.

This cataloging allows you to differentiate the appropriate products according to what time of day, or depending on the needs of each person. In this way, it will also allow you to regulate the number of calories you need to consume, and thus achieve the nutritional balance needed for the day.

Numerous studies confirm that we take in too many calories from foods and beverages high in fat, sugar and salt.

They are on the top shelf of the food pyramid because they offer very few essential vitamins and minerals.

The pyramid is as follows:

• At the bottom, which is equivalent to foods that you need to eat more often, you will find complex carbohydrates, vitamins and minerals. Pasta, bread, fruits and vegetables these are called
• In the second stage, there are products that contain a better carbohydrate-protein ratio (without excessive excess of calories). These are fish, dairy products, nuts, eggs and poultry.
• In the third stage, there are foods that we should consume less due to the high content of fats and simple carbohydrates. This is red meat, sweets or butter.

4 Simple tips to help your health

• Make your diet balanced and varied by following the food pyramid.
• In addition, to feed yourself properly, supplement it with physical activity to improve your weight and well-being.
• Your diet should have as main pillars whole grains, fruits and vegetables.
• Don't drink alcohol, but if you do, do it in moderation.

Food pyramid in depth

Back in the 60's there were theories or recommendations that are very close to the current food pyramid. Today, the concept of the pyramid applies to all countries of the world, and Western citizens are the closest to follow them correctly.

The number or number of servings of each food that a person should consume depends on four factors: weight, age, sex and physical activity.

Following the recommendations of the pyramid, we would get from 1660 to 2800 calories a day. What the pyramid offers is the choice of nutrients according to their regularity.

Recommended amounts

Minimum / maximum portions of each food category according to the food pyramid:

• Bread, cereals, pasta and rice: 6/11 servings per day. 1 serving is equal to: 1 slice of bread, ½ bowls of pasta, 28 grams of cereals, 3-4 small crackers.
• Vegetables: 3/5 servings per day.
• Fruits: 2/4 serving per day.
• Milk, yogurt or cheese: 2/3 serving per day.
• 1 serving is equal to: 1 cup of milk or yogurt, 50 grams of cheese.
• Meat, poultry, fish, eggs, beans and nuts: 2/3 serving per day. 1 serving is equal to: 70 g of grilled meat, poultry or fish (150-200 g daily), 1 egg, (cups of cooked vegetables, 30 g of dried fruit.
• Fats and sweets (consumed from time to time): these are fats with a high fat content: margarine, butter, mayonnaise, cream, cream cheese and sauces.

It is important to distinguish between healthy fats, such as those that contain nuts or olive oil, and fats that contain chips or sweets.

Rational consumption of olive oil is recommended, given its connection with the prevention of chronic diseases.

These are products with a high sugar content: sweets, sweets, fruit in syrup, soft drinks and packaged juices, cakes, sugar, honey and jams.

In case of any doubts, simplification

• A healthy diet contains a good portion of bread, rice, potatoes, pasta and cereals.
• A variety of fruits and vegetables a day.
• A little milk, cheese and yogurt.
• Some meat, fish, poultry, eggs and nuts.
• Very little fat and oil.
• Limit foods and beverages high in fat, sugar and salt.

This pyramid format tells us that most staple foods must be rich in complex carbohydrates, and as they get higher in the pyramid, food becomes more and more random.

The fundamental thing is to make people aware that they are consuming a variety of foods in each group or category, and to choose people who are high in nutrients rather than high in empty calories such as sugar.

To this distribution of food should be added the daily consumption of 2 liters of water and the practice of some regular physical activity.

Additives

In the case of eating a varied and balanced diet, there is no reason to take supplements such as vitamins or minerals, except for medical advice due to problems such as hair loss or similar causes.

However, in the case of women who want to get pregnant, folic acid is recommended.

Women who take the recommended daily dose of folic acid at least a month before conception and during the first trimester of pregnancy reduce the risk of your baby with neural tube defects by 50-70%.

There are some studies which  shows  that folic acid can also help reduce the risk of a baby having other defects, such as a certain types of heart defects.

Fruits, vegetables, legumes and seeds

These four shapes are the largest part of the pyramid because they are the most important products of our diet. They make up about 70% of what we eat.

Plant foods contain a variety of nutrients such as vitamins, minerals and antioxidants. They are also a major source of carbohydrates and fiber in our diet.

Children over the age of 8, teens and adults should try to eat at least two servings of fruits and 5 servings of vegetables or legumes daily.

Other recommendations

Use herbs and spices

Herbs and spices give food an amazing variety of flavors and aromas.

Many herbs and spices have beneficial properties for health, but in our society they are usually used in small quantities because their main purpose is to provide flavor and color to our dishes.

Cooking with herbs and spices is an easy way to replace salts or oils that can be harmful with regular use.

Drink water

Water is the best drink to stay hydrated, and the best weapon to continue basic functions in the body. Drink water as your main beverage and avoid sugary options such as soft drinks, sports drinks and energy drinks.

Limit salt and add sugar

The food pyramid reminds us to limit the consumption of salt and added sugars that are present in processed foods.

This means controlling their use when we cook or eat, and avoiding foods and beverages that contain salt or added sugar in packaged foods.

Replace them with natural remedies. We currently have many opportunities to make our home products, be it tools or the same products.

Make vegetable juices, fruit smoothies and put them in a container that you have on hand around your home. This way, you will save money without buying them in stores, and you will take care of your health at the same time.

Despite one of the best habits in the world, in the Mediterranean countries we consume too much salt and add sugar. This is very dangerous because of its association with an increased risk of cardiovascular disease, type 2 diabetes and some cancers.

Being able to cook your own meals at home, as well as choosing minimally processed foods, will also help limit the amount of salt and sugar we consume.

Salt (sodium)

Sodium is found in salt and is found naturally in some foods. Although we need small amounts of sodium for good health, excess salt is associated with an increased risk of high blood pressure, which can increase the risk of cardiovascular disease and kidney disease.

As a recommendation, avoid adding salt to food during cooking and eating, and read labels to choose foods that have less than 120 mg of sodium per 100 grams.

Sugar is added

Consuming large amounts of added sugars - especially foods such as chocolate, cakes, cookies, desserts and soft drinks - can make you earn a few pounds that you don't want.

This can increase the risk of developing type 2 diabetes, cardiovascular disease and some cancers. Too much sugar can also cause tooth decay.

Most fruits, vegetables, legumes and dairy products that do not contain sugar contain small amounts of sugars, which are not harmful if they occur in nature.

Choose fresh or minimally processed foods and check the ingredients in all packaged foods and beverages to see if sugar has been added.

Dietary example from the pyramid

Breakfast

Yogurt or a glass of milk, bread toast with olive oil and a piece of fruit. With this breakfast we will supply a good amount of milk, cereals, healthy fats and vitamins.

In the morning

A couple of pieces of fruit.

Lunch (several options)

• First course: pasta, potatoes or legumes are ideal for cooking the first course. Also a little bread to accompany. (High content in cereals)
• Second course: meat or fish. During the week the fish takes 4 days and 2 meats. (High protein content)
• Vegetables accompany or are part of the first and second course. In summer, gazpacho is the most complete. (High amount of fiber, vitamins and minerals)
• Water should be a regular drink. Soft drinks will be reserved for special occasions.
• As for salt, it is preferable to use iodized (and not abuse it).
• The fat we take is olive oil.
• For dessert, a piece of fruit or natural juice. Sweet desserts are only for special occasions, and are always better if they are homemade.

Snack

So in the morning he took yogurt, now a glass of milk (but vice versa) along with cookies, nuts and fruit.

The snack is rich in dairy, cereals and fruits.

Supper

Salad, vegetable stew, vegetable puree or cream (any form), egg, meat or fish (according to the protein eaten at noon).

Drink water or natural juice.

Dinner is rich in vitamins, antioxidants, fiber and protein.

At this stage, due to the presence of yeast, sugars are converted into juice into ethanol, and cider is produced. During the second fermentation, ethanol is converted to acetic acid in the presence of oxygen and acid-acetic bacteria. Acetic acid and malic acid give apple cider vinegar its characteristic aroma.

From the middle of the second half of the twentieth century stimulated the consumption of apple cider vinegar through the acquisition of healthy properties, although its use as a folk remedy is perceived for centuries. However, none of these claims has been substantiated by sufficient scientific evidence.

It is worth noting that apple cider vinegar contains elements that have an interest in promoting health. However, its use in the dosage form can cause risks, especially if taken during pregnancy or used chronically.

1 What is it used for?

1.1 Natural antimicrobial agent

1.2 Alkalization

1.3 Lowering cholesterol and triglycerides

1.4 Coadjuvant for weight loss

1.5 Helps digest protein

1.6 Increased iron absorption

1.7 Allows you to quickly recover from fatigue

1.8 Increasing immunity

1.9 Antihypertensive effect

1.10 Balances blood sugar

1.11 Helps reduce acid reflux and improves digestion

2 Contraindications

3 How to take it?

Why is this?

Natural antimicrobial agent

The role of vinegar in food preservation is known. The acetic acid it contains can protect the body from yeast, bacteria and viruses. It also work andprotects against pathogens like E.coli.

VDM has antifungal ability against Candida albicans; this yeast is a normal resident of the intestinal tract. Among its functions is the suppression of residual carbohydrates, which are poorly absorbed and maintain the balance of blood pH.

However, candidiasis occurs when the immune system suffers from depression and there is an imbalance in the intestinal flora, which exacerbates the growth of these yeasts.

The imbalance manifests itself in physical, mental and emotional sensations such as food intolerance, fatigue, mental confusion and fungal infections.

Alkalization

It has been shown that raw and unpasteurized apple cider vinegar is alkaline because it contains minerals with such characteristics, such as potassium.

It has protective effects against oxidation and cell damage, which can be the result of increased acidity.

Lowering cholesterol and triglycerides

In animal studies, those who ate a diet supplemented with apple cider vinegar had lower levels of triglycerides and VLDL cholesterol.

VLDL are abbreviations in English that correspond to very low density lipoproteins, which contributes to the accumulation of cholesterol in the walls of the arteries.

Coadjuvant for weight loss

Apple cider vinegar is not a miracle potion to lose weight fast, but the ability of acetic acid to satisfy appetite has been studied.

Therefore, it helps to reduce the total number of calories received, which contributes to slow and constant weight loss.

It can even help curb cravings for sweets and other processed foods, which can lead to weight gain. Its caloric content is almost zero, it contains only about three calories per tablespoon, which is considered very low.

Helps digest protein

Acetic acid promotes the hydrolysis of proteins and their decomposition into amino acids. This allows you to get even more benefits of proteins that enter the body.

On the other hand, by improving digestion increases the absorption of nutrients and the elimination of toxins, which also affects one of the causes of acne.

Increases iron absorption

Acetic, malic and ascorbic acids present in apple cider vinegar improve the absorption of non-heme iron; that is, one that is present in foods of plant origin.

When garnishing dark green, iron-rich leafy vegetables with apple cider vinegar, the absorption of this nutrient can be increased.

Allows you to quickly recover from fatigue

why apple cider vinegar naturally raises energy levels is because it helps to absorb iron, as mentioned above.

Iron is needed to help carry oxygen between cells, which promotes energy production.

People with iron deficiency suffer from constant fatigue. So, it makes sense that improving your body's ability to absorb iron can reduce fatigue and promote a physical sense of energy.

Increased immunity

It has been suggested that it has protective antiviral effects and offers great benefits to the immune system when taken daily. Thus, it can help reduce the body's immune response and response to allergens.

Antihypertensive effect

Apple cider vinegar can help lower high blood pressure because it causes a decrease in blood sodium levels.

Potassium together with sodium maintains blood pressure levels, but if the diet has a high amount of salt, there is an imbalance: the level of sodium in the body increases, and blood pressure rises.

Apple cider vinegar adds extra potassium to the diet, helps balance sodium in the blood and lowers high blood pressure.

Balances blood sugar

Apple cider vinegar reduces the rate of digestion of starches, reducing the body's insulin response after eating. It also delays the rate of gastric emptying, which also reduces the reaction of insulin production.

Helps reduce acid reflux and improves digestion

The level of apple cider vinegar is similar to the pH of gastric acids (apple cider vinegar - 3,075, and gastric - from 1.5 to 3.5), which promotes proper digestion.

Acid reflux can also be a sign that the body does not have enough stomach acid to properly digest food. By increasing the acid needed for the digestive process, the symptoms of acid reflux and acid reflux are reduced.

Apple cider vinegar can also help prevent gas and bloating.

Contraindication

Although vinegar is a dilution of a weak acid (acetic acid in water), its absorption poses a risk of possible damage to the soft tissues of the mouth, throat, stomach and kidneys. Therefore, it is recommended to use it diluted. Its use in local treatment should be done with caution. Acetic acid in apple cider vinegar can weaken tooth enamel and cause caries.

Apple cider vinegar may also interact with certain medications, such as insulin and some diuretics, so it is advisable to consult a pharmacist or doctor before taking it regularly.

How to take it?

A common way to include it in the diet is to flavor in salad dressings or to make mayonnaise at home.

Another possibility is its dilution in water

Oral consumption of a drink containing 750 mg of acetic acid, daily, significantly lowers blood pressure in people with high normal blood pressure and in mild patients with hypertension ..

To help with weight loss, you can consume 2 tablespoons of apple cider vinegar in a glass of water before each meal.

If you want to improve the absorption of iron, it is recommended to take 2 teaspoons of apple cider vinegar in a glass of water three times a day. It is also convenient to add it to foods that contain sources of plant iron, such as beans, lentils or spinach.

1. Visualize positive results

At the beginning or end of each day to consider all the moments of uncertainty that are now in your life. For example: "Will I be able to pass the work certification?", "Will I be contacted after the interview?", "Will my child be able to adapt quickly to the new school?" etc.

According to the neurobiologist, it is necessary to take and present the optimistic result of each of these situations. Not just good, but the best you can imagine. It's not necessary to make you even more upset if you don't get a job. This approach "strengthens the muscle of expectation" of a positive result and even gives rise to thoughts about how to achieve it faster.

2. Turn anxiety into progress

Brain plasticity allows us to endure hard times. We learn to calm down, reevaluate the situation, change the course of thought and make smarter decisions. This is much easier to use if you convince yourself that anxiety is not always bad.

Anger can stop you from working or it can motivate you by sharpening your attention and reminding you what is important.

Fear can resurrect memories of past failures and reduce productivity, or force you to be more cautious in making decisions, delve deeper into the situation, and become a reason to change strategy.

Sadness can spoil your mood and demotivate you, or it can help you rethink priorities and adjust to changing environments, circumstances, and behaviors.

Anxiety can get in the way of achieving a goal, or it can help improve plans, adjust expectations, and become more focused.

Disappointment can slow down your progress and reduce motivation or add strength and motivation to do more and better.

These comparisons can be considered simplified, but they show that you can look at the problem from another angle and get tangible results.

3. Try something new

Now, for free or for a small price, you can easily try something new, such as enrolling in an online course, joining a sports club or taking part in a virtual event. It doesn't have to be difficult or physically active - just climb a little above your usual level and step out of your comfort zone.

4. Maintain relationships with loved ones

Being able to stay in touch with friends and family not only keeps you from worrying, but also eliminates feelings of loneliness. It's not easy, but believing that you are surrounded by people who care about you is crucial during times of great stress.

Being in a difficult life situation, we often distance ourselves from others. This is quite natural - this behavior is manifested in animals. However, it is better to be closer to friends and family.

5. Encourage yourself

To increase resilience, be more positive and creative, it is important to maintain a positive mood. Small reminders at the beginning and end of each day will help you with this.

This can be difficult for those who tend to blame themselves for even a small mistake. To avoid this, imagine what the person who supports you the most would tell you. It can be a parent, partner, friend or mentor. And then artical it on social media, such as Twitter, or just say it.

6. Spend time in nature

Many studies show that time spent in nature has a positive effect on a person's mental health.

You don't have to live near a forest, a nearby park or any quiet place with greenery. Breathe, relax, listen to sounds and smells, enjoy the scenery. Use all the senses to immerse yourself in the world of nature. This exercise will help restore energy and mental balance, as well as increase psychological resilience.

CHALLENGES OF DAILY AS A SOURCE OF STRESS

We live at the highest speed in a culture of multitasking and constant search for solutions. Every day we are subjected to situations that generate stress and overload the nervous system. Strenuous work, haste, lack of sleep, improper diet and hydration are often ignored.

They lead to exhaustion of the body manifested by a drop in mood, energy deficits, poor motivation - and finally, a powerlessness of the body. It is a state in which each task will be a great challenge and just thinking about it will provoke avalanches of stress. Excessive subjective stimuli weaken mental resilience. In a situation where the body does not have adequate resources to neutralize the impact of stress, we feel a state of permanent fatigue. It also lowers the level of all life activities. If we do not change our habits, ways of reacting and we do not take care of our mental condition, these symptoms can turn into a number of health problems. Research shows that people in conditions of chronic stress are less able to cope with everyday problems and bear much higher health costs. How to take care of psychophysical fitness and relieve tensions in the body?

IN SEARCH OF BALANCE...

We have no influence on many matters of everyday life. Instead, we have an influence on our own reactions. In search of health, all the tools that supply us with energy "for life" turn out to be indispensable. Relaxation techniques, work with the breath, mindfulness - are often underestimated. Meanwhile, everyone who works consciously with the breath experiences how it can regulate our nervous system. Conscious breathing is the basic building block not only for athletes, but also for people starting various forms of development or therapy. Inhale is an active stimulation and mobilization of the body. Exhale brings you complete relaxation and gradual calming down. Breathing is the most effective regulator of internal tension. Immediately after the breath comes awareness of one's own needs and thus increases body awareness. Its limitations, locks and possibilities. Working with the breath and mindfulness allow us to strengthen the body on a psychophysical level. This means that in difficult situations we will more efficiently return to a relative balance. The techniques practiced every day will work for us, especially in crisis moments.

MOVEMENT THAT RELEASES TENSION

The practice of movement, which can take various forms, creates unlimited space for working with the body, and thus also with emotions. Therefore, it is worth taking care of the regularity of training (unless, of course, there are medical contraindications for this).

Movement, like breathing, changes our body - it releases tension. These changes are visible in our articalure, face and overall vitality. Physical activity is not only an improvement in the physical condition and efficiency of the body, but also to a large extent a regulator of emotions. An effective tool for reducing stress and strengthening mental resources (resilience, self-esteem, agency). Sometimes we do not even realize what overloads we are operating under. Only physical pain provokes the moment of stopping and listening to the body. It is also the last moment to use exercise as an effective method of fighting stress.

ADAPTATION TO MOTION

The very first minutes of warming up mobilize the energy in the body. The release of endorphins triggers a sense of happiness, joy and relaxes the tight muscular corset. In movement, we also learn to accept and be open to what is happening. For people, circumstances, music and surroundings. Above all, there is room for spontaneity, naturalness and self-expression¦ a real source of strength. This shows how connected the mind is with the body. And although we will not compensate for many years of neglect, for example in articalure defects, with the movement alone, it is worth trying to neutralize any overloads written in the body.

Any movement that nourishes the body and releases the breath is a good movement. It is especially important nowadays to look for a suitable space for activity. It should bring joy, but also leave a feeling of greater comfort in the body. The concept of holistic training based on working with the mind, body and spirit brings tangible results. Systematic and correct movement should bring relief on each of the above planes. The chosen activity finally evokes pure emotions of excitement, contentment and satisfaction. The initial compulsion is replaced by habit and finally by the need to move. Inspirations come in motion. Remember that the level of effort should be adjusted to our abilities and any limitations felt in the body.

What type of traffic to choose?

Any high-intensity exercise (for thrill-seekers) will benefit your health and reduce tension. Running, swimming, water training, dancing, cycling, martial arts, aerobic and strength exercises. Everything that builds us and gives us a sense of agency. Take small steps to great effects.

The form we choose, its appropriate selection to us, determines the quality of our life. My choice and the recipe for cleansing the body at all possible levels is water. Aqua Fitness is an excellent form of relaxation and intensive training. During classes, I use water as a great medium to relax and strengthen the body. Water is a unique source of strength and energy. It is an unlimited development potential for the organism. In addition to all training goals carried out during classes, it gives us a sense of agency and lightness. Each class is also a space for the flow of pure energy that triggers free, deep breathing.

Body & Mind

For many years, a strongly developing trend of conscious movement has been a rich concept of Body & Mind training. Pro-health, relaxing and calming workouts. These are calmer exercises with an atmospheric musical setting. The primary function of the classes is to maintain a balance between mental and physical health - in line with the principle of "a healthy mind in a healthy body". Such classes are full of relaxation and allow you to feel the energy flowing through our body. Here, precision of movement meets breathing. This is a great value on the way to body awareness, movement awareness and, above all, breath awareness. Reaching this awareness is a long process that requires our time, attention and commitment. However, the body will thank you.

You can start taking care of your physical health at any stage of your life. Sometimes it is enough to change harmful habits and catch the moment in flight. Focus on yourself, your own experiences and mindfulness training lower stress, protect health and improve overall mood. The practice of spontaneous movement in dance or intentional exercise brings enormous benefits on a mental level. Without coercion and pressure, but for the sake of health and a sense of fitness.

MOVEMENT IN THE BODY, MOVING STRENGTH AND EMOTIONS - MOVEMENT THERAPY

Stress and human emotions are embedded in the body in the form of chronic tensions. The tensions provoke physical pain and stiffening the muscular corset. It lacks flexibility, and its movements are devoid of life and spontaneity. Each body carries a life story within it - joyful enthusiasm, but also retained traumas. Alexander Lowen, the creator of bioenergetics, also emphasizes in his publications that when the body defends itself against emotions resulting from difficult experiences and chronic stress, very strong energy blockages are created in the body. Tensions and stiffening make us lose contact with the body. The flow of energy in the body is obstructed. We feel the joyful flow less, but we are also less able to read warning signals. We do not cheat the energy of the body. Unworked emotions come back to us like a boomerang in the form of psychosomatic diseases. According to the creator of the concept of bioenergetics, conscious movement leads to the integration of mind, body and soul prompts. This method is based on simple breathing exercises that bring great results.

The body loves movement and remains in silent delight with every intentional movement. Each movement is the energy of life and a subtle dose of inner strength. There are many uncertainties and difficult moments ahead of us. We can stay still, feeling the effects of emotional overload, or choose the right form of movement for ourselves on the way to health. Practice, experience and discover your own resources of inexhaustible strength and life energy.

Think about the plan of the visit in advance and acquaint the child with it

If you know that your child is waiting for a medical procedure that makes him nervous, make a joint plan for the day. Think about what your child will do on the way to the doctor. For example, she can read a book, listen to her favorite music, watch cartoons or play a game on her phone.

It is also worth discussing whether the child wants you to sit next to her at the reception. She may need your hugs, or she may want one of her parents to hold her hand. At the same time, there are children who prefer their relatives to sit at the other end of the room.

Keep calm

Sometimes the child's suffering increases the stress of the parents.

You can start to calm the child down unnecessarily, or talk too loudly. To avoid the following manifestations of anxiety, think of a strategy that allows you to stay calm:

• Take slow deep breaths.
• Listen to music for yourself. You can turn your favorite music in the headphones in one ear to hear your baby.
• Speak in a calm and quiet voice.
• If you can't stay calm, consider asking your child's doctor if you can leave the room during the procedure.

Choose an award in advance

The reward the toddler will focus on can be helpful in solving the problem.

The purpose of this process is to ensure that the child completes his or her medical procedure with less suffering and receives a reward for it.

Choose an award that suits your family. For example, it can be an evening of family games, the child's choice of a special treat, a small toy or extra time online.

Clearly state your expectations about what your child needs to do to be rewarded.

These expectations will vary depending on how nervous your child is and how difficult it is for him to control his behavior. You can warn your toddler that, for example, you can't shout or push a nurse or a doctor, but it's okay if you want to cry or ask for a minute to adjust.

Discuss how it all went

After the medical procedure is completed and everyone calms down, ask your child how she thinks everything went.

Praise your child for doing well.

If you have a problem, discuss it to avoid it next time.

Even if things didn't go well, find what worked well for your child. For example, she willingly came to a meeting or tried not to move.

Listen to your child's experience; realize that it was difficult for her. Don't say she doesn't have to feel that way.

If you feel that your child's fears are interfering with his or her health care or you have concerns about your child's emotional health, consult a pediatrician.

Specific phobias are associated with an extreme and irrational fear of a specific object or situation. There are almost countless number of specific phobias, from the strangest ones like coulrophobia (fear of clowns) to common ones like claustrophobia.

Traditionally, specific phobias fall into four categories: animal phobias, injection wound phobias, environmental phobias, and situational phobias. To diagnose a simple or specific phobia, specialists use the DSM-V or ICD-10 diagnostic criteria.

Specific phobias are among the most common anxiety disorders. There are enormous individual differences when it comes to the impact they have on a person's life. There are people whose phobias limit them very much and for others they are only a minor nuisance.

What features must be present for specific phobias to arise?

One of the difficulties in diagnosing specific phobias concerns the boundary between adaptive anxiety and phobic anxiety. There is more or less general agreement as to a number of features that indicate a phobic fear response:

• Fear is out of proportion to the situation.
• It cannot be explained or substantiated by the entity.
• It is beyond his conscious control.
• Fear prompts you to avoid a frightening situation.
• It lingers over time.
• It is maladaptive.
• It is not specific to any particular stage or age.

So what are the most important of these characteristics that help distinguish phobic from adaptive anxiety? Phobic anxiety is characterized by a persistence, size, and maladaptive nature that do not occur in adaptive anxiety.

Age of onset, gender prevalence and distribution

The prevalence of significant specific phobias ranges from approximately 3% to 12% in the general population. The age of onset may vary considerably. The highest incidence of specific phobias in children is between the ages of 10 and 13.

Specific phobias occur in 2-4% of children. However, only a small number of children come to the consultation. In addition, specific phobias are more common in girls than in boys, and symptoms appear in younger girls than in boys.

Clinical features

Patients do not seek help as often with specific phobias as with other phobias. On the other hand, the level of severity may be minimal, especially if the chances of confronting the phobic object are low.

Most people who seek help to overcome a phobia do so because of the following three factors:

Something has changed in the patient's life that makes the phobic stimulus more present or meaningful.

The sudden event triggered the emergence of certain fears that did not exist before and conditions their present lives.

A person is tired of living with a certain fear and decides to solve his problem.

The range of the stimuli that trigger a fear response in a person with a specific phobia is limited, but the nature of the stimuli that have the potential to trigger a phobic response is enormous.

Which will help us understand some specific phobias

Family studies suggest an increased risk of developing a similar one in first-degree relatives. However, specific phobias can also be acquired in contact with the environment through direct and aversive experience with a situation or object.

It is believed that such an experience can over-activate the amygdala, a key structure involved in the development and coordination of the physiological expression of fear.

Animal phobia

Animal phobia is the feeling of isolated fear of certain animals that are not normally dangerous, such as birds, dogs, cats, etc. It is associated with fear and avoidance of the animals themselves, not disgust or fear of contamination. In these types of phobias, fear usually occurs while the animals are moving.

As a rule, people are afraid of one type of animal, and not other species. Only a few are also concerned about the damage that the animal can cause.

Even though it may seem strange, this type of phobia is similar to the fear of fear. After first contact with an animal, a person usually follows an avoidance strategy. This attitude, however, only strengthens her fear

As a consequence, a person tends to fear intense discomfort before possible exposure occurs, rather than the possibility of an attack by the animal.

Phobia at the sight of blood

A phobia at the sight of blood and wounds has several unique distinguishing features. The most important is the two-phase physiological cardiovascular response. It may even achieve a brief asystole. It is accompanied by nausea, sweating, paleness and sometimes fainting.

As with animal phobia, anxiety is more related to the anticipation of possible syncope than to the phobic stimulus itself.

Specific situational phobias

So-called situational phobias cover a diverse set of situations. Although the most representative phobias are related to airplanes, driving, crowded places, heights and bridges.

The most striking aspect is that it tends to occur both on its own and as part of the panic disorder linked to agoraphobia. Some authors even considered them to be a moderate form of agoraphobia.

The prevalence, epidemiology and course of specific phobias

The prevalence of significant specific phobias ranges from 3% to 12% of the general population. They can occur at any important time, but the average age seems to be between 7 and 16 years old, with a range between 3 and 67 years old.

The fear of animals and blood appears the earliest (between the ages of 7 and 9). On the other hand, fear of heights and claustrophobia, along with the phobia of driving, appear a little later (between 20 and 25 years of age).

People with common phobia outnumber agoraphobia and social phobia. Almost half of the social phobias and simple phobias are also characterized by agoraphobia. Despite the fact that they are very widespread, few people seek help.

As for specific phobias, the degree of the disorder can become tolerable. Specific phobias prevail in women compared to men in a ratio of 1: 1.7. First of all, it can be seen in the example of animal phobia.

What is the intervention for specific phobias?

The preferred intervention for this type of phobia combines exposure and systematic desensitization. Data collected in various studies tell us that the effects of such therapy last 6 to 12 months after treatment.

In therapy, the patient is exposed to a frightening stimulus, but gradually and slowly. This process is aimed at accustoming the person to the stimulus, forcing the reduction of the anxiety that naturally occurs in his presence.

A person can understand, in higher cognitive processing, that the stimulus is not really a threat. Thus, the aim of the intervention is to try to understand this fact also at a low level of reactivity.

Since specific phobias often occur under predictable and limited conditions, the use of a benzodiazepine, if necessary, may appear clinically appropriate in milder cases. However, studies with benzodiazepines did not show that the results of their administration are sustained over time.

Bad fish - do you know how to recognize it? Fish is one of the staple foods thanks to its high nutritional value and easy digestibility.

There are many ways to protect and transport fish to keep them fresh longer, but sometimes these methods fail and spoil. Therefore, you need to know how to recognize that you are dealing with something like stale fish.

In fact, distinguishing between fresh and spoiled fish is more complicated than it might seem due to the use of so-called "Enhancers".

This phenomenon is due to the fact that most people want convenience when buying fish, so they want it to be filleted and beheaded. However, filleted fish are usually frozen - which makes it even more difficult for us to verify their freshness.

Bad fish just looks bad

• Odor: Fish in poor condition tends to have an unpleasant odor, are rancid, and sometimes give off an aroma of ammonia.
• Skin: Fish in poor condition have very soft skin that easily detaches from the scales and meat.
• Eyes: stale fish have sunken eyes, creamy corneas, and gray pupils as if they had cataracts.
• Gills: Their gills are located just behind the head; in the case of stale fish, they are yellowed or gray.
• Guts: This is the first zone to break down; fish in poor condition will be swollen or flaccid and sunken.

Fish in good shape

• Smell: Fresh fish smells like seaweed, sea and retains all the nutrients.
• Skin: Contrary to what we said above, fresh fish has a vivid color with hard and shiny scales.
• Eyes: Fresh fish has protruding eyes with black pupils that sparkle.
• Gills: The gills of fresh fish will be pink or red depending on the species, and also clean, clear, and mucus-free.
• Guts: The meat is firm and not slippery.

How to prevent stale fish from ending up on your plate?

So that you don't have to throw away your fish, we recommend that you cook it within a few days of buying it in a supermarket.

If this is not possible, you can freeze the fish. Heat treatment is the only guarantee that the fish will stay fresh for longer. Freezing preserves its properties and prevents the risk of food poisoning.

• Eating fish a few days after defrosting can be quite risky.
• This is because you are not sure if, for example, there has been a power failure, which would mean the fish has not been frozen properly.

In general, frozen products should not be stored in the refrigerator for more than 2 days after being frozen.

On the other hand, foods should never be re-frozen. If you discover frostbitten fish due to a power outage, the safest option is to throw them away.

Cooling and freezing prevents most bacteria from spreading, but does not kill them. This allows you to speed up the decomposition process. Therefore, if your freezer or refrigerator has stopped working for any reason, it is better to throw away.

Bad fish and water content

To cook a fish, find out where it was stored. See if it has frozen liquid in it or if it is dry. When there is liquid in the bag or container, there may have been some kind of power failure that has defrosted the fish.

If the fish has been properly frozen and the packaging remains dry, you should still make sure that the fish is fresh.

Thaw it, examine it closely and smell it. If it has a normal smell and appearance, it is safe to eat. If not, it is likely that eating it could have unpleasant consequences.

Sea fish should not be eaten on the same day after catching. Dry them well and put them in the fridge first. Bottom line: You can best tell if a fish is fresh when you just taste it.

Only then can you judge its taste. Your taste buds will surely sense that something is wrong! If everything is okay, you can eat it!

Almost every weight loss diet created in recent years has some sort of green smoothie recipe. This is not only due to the fashion, but also the fact that the ingredients of this type of cocktails have an extremely beneficial effect on health.

A green smoothie is usually a mix of vegetables and fruits that help fight free radicals, lose weight and speed up metabolism.

It is a rich source of vitamins and minerals that affect not only health, but also beauty. Try the recipes below and you will see for yourself how effective they are.

Regular consumption of green smoothies supports the digestive and excretory systems due to the high fiber content.

Thanks to this, you accelerate the removal of accumulated toxins from the body that could lead to inflammation. The Green Smoothie is also an excellent source of ingredients to help regulate cholesterol and blood sugar levels.

Below are 5 recipes for tasty and healthy green smoothies. Try them out and add the ones you like the most to your diet.

1. Green smoothie with spinach and pineapple

Green Spinach and Pineapple Smoothie is a rich source of antioxidants, digestive enzymes, and anti-inflammatory ingredients.

It helps cleanse the body of toxins and burn fat faster because it is satiating but contains very few calories.

Ingredients

• 3 slices of pineapple
• 1/4 lemon juice
• 6 spinach leaves
• 1/4 teaspoon of fresh ginger
• 1/2 cup of water (100 ml)
• A method of preparing

Put all the ingredients in a juicer blender and blend them until smooth. Add a little water if necessary.

Drink immediately after preparation to get the most out of your drink's nutrients.

It is best to drink this green smoothie half an hour before breakfast.

2. Green smoothie with green vegetables and almond milk

Another recipe is a real vitamin bomb that will give you energy for the whole day. Its ingredients accelerate metabolic processes and help remove toxins from the body.

Thanks to this, the cocktail of green vegetables and almond milk is an ideal product for people who want to support their liver and digestive system.

Ingredients

• 2 celery stalks
• 1 cucumber
• 5 leaves of lettuce
• 6 kale leaves
• A small bunch of parsley
• 1 lemon
• 1/2 cup of almond milk (100 ml)

A method of preparing

Wash and cut all vegetables into small pieces. Squeeze the lemon juice, then blend all the ingredients in a blender, along with the almond milk.

Drink the cocktail straight away. Ideally, drink two servings a day, half an hour before a meal.

3. Green cocktail with leaf beet and banana

This cocktail not only effectively helps to cleanse the body of accumulated toxins, but is also a source of energy and stimulates the body as well as the mind. It is therefore perfect to start the day and additionally speeds up the metabolism, which allows you to lose excess weight faster.

Here's how to prepare it:

Ingredients

• 6 beet leaves
• A small bunch of green parsley
• 2 ripe bananas
• Half a lemon juice
• 1 cup of water (200 ml)

A method of preparing

• Put all the ingredients in a blender and blend them until smooth.
• Drink your smoothie straight away, preferably before breakfast.
• Prepare three times a week.

4. Green smoothie with mango, lettuce and bananas

This delicious cocktail supports the work of the liver and the excretory system, allowing you to burn fat faster and remove toxins from the body.

A cocktail of mango, lettuce and bananas provides a lot of energy, which is very important, especially in the morning, when we have to prepare for a day full of duties.

Ingredients

• 1 ripe mango
• 5 leaves of lettuce
• 1 ripe banana
• 1 cup of water (250 ml)
• A method of preparing

Peel the banana and mango and cut the fruit into small pieces. Tear the lettuce leaves and put all the ingredients in a blender.

Mix everything with water and enjoy a smoothie with breakfast.

5. Green smoothie with aloe and spinach

Aloe and spinach smoothie is an extremely rich source of antioxidants and anti-inflammatory ingredients.

Thanks to this, it protects almost all tissues of the body against the harmful effects of toxins and free radicals and prevents inflammation. In the recipe below, we suggest a combination of aloe vera, spinach, cucumber and green tea.

This blend is perhaps the most effective of all green smoothies.

Ingredients

• 1 cup of green tea (200 ml)
• 2 teaspoons of aloe vera gel (30 g)
• 6 spinach leaves
• 1/2 medium-sized cucumber
• A method of preparing

Put all the ingredients in a blender and blend them on high speed.

Drink on an empty stomach three times a week.

Children love to do what adults do. In fact, they often play alone at home, imitating activities performed by mothers and fathers, such as preparing meals. What if it wasn't just simple fun? What if you actually organize cooking with the kids? This concept is very beneficial for the development of the little ones.

If you, as a parent, make a commitment to teach your children to prepare meals with easy and simple recipes, you will not only spend time with your family, but you will also contribute to the optimal development of your children.

The benefits of cooking with children

Replacing toy kitchens with the real thing is a fantastic decision all parents should make. This is because cooking together with children makes them acquire, improve and develop useful skills in everyday life in a fun way.

Communication and language skills

To prepare a recipe together, you need to communicate effectively and clearly define what steps need to be taken, what utensils you will use and what ingredients you need. This helps children acquire a good amount of new vocabulary and conversation skills. It allows them to learn and listen actively.

In addition, parents who are fluent in a foreign language may take the opportunity to teach their children to pronounce certain words in the language.

Healthy eating habits, one of the benefits of cooking with children

By engaging in the food preparation process, children are encouraged to try all types of food and establish positive relationships with them. Therefore, they are more likely to eat a varied and balanced diet, including fruit, vegetables and dairy products.

Reading and numeracy skills

Knowing how to read the food preparation process and understand what you've read is essential in order to properly follow the instructions of a recipe. In this way, cooking helps children develop reading comprehension.

Also, to be able to cook, you need a basic understanding of some mathematical concepts for counting and measuring ingredients.

Sensory and perceptual abilities

Making new recipes helps kids discover and learn about new foods, and experiment with their flavors, colors and textures. It is an ideal solution for sensory stimulation. In addition, it allows them to distinguish between food types, textures and flavors, among other things.

Psychomotor skills

Learning to cook also provides physical benefits. It involves the manipulation of many different food products. As well as knowledge of the use of certain kitchen utensils. This has a positive effect on the development of fine motor skills, gross motor skills and hand-eye coordination.

Socio-emotional skills

Cooking together with children as a family will allow the little ones to learn how necessary it is to cooperate with others to achieve a common goal.

Moreover, feeling satisfied with the result, children begin to believe in their own abilities. In addition, they gain self-confidence and their self-esteem grows. This allows them to develop both emotionally and socially.

Personal autonomy, another advantage of cooking with children

While you are working together as a family to prepare the recipe, it is imperative to ensure that each family member is responsible for an individual part of the process.

In this way, children begin to perform tasks under the supervision and help of adults. Gradually, they begin to get used to the kitchen and begin to perform tasks both independently and on their own responsibility.

So what are you waiting for to start cooking with your kids? Create simple recipes with the whole family!

A few words about larks and owls

We believe there are those who by nature don't like waking up early, or those who have the best performance at work at dawn. These habits change with time, which is related to, among others, with different sleep requirements due to age. We know it is, so we just accept it. Things get more complicated when the rhythm of the day is determined by external circumstances, e.g. going to school, kindergarten or work.

Younger children (toddlers) usually wake up early, even very early, with joyful anticipation of the next day of fun. Many parents would like to get some more sleep, but their toddler is effectively preventing them from doing so. We are getting used to such a state. But there comes a time of kindergarten and school, when the child has more and more duties that require concentration, attention and commitment. However, it still needs a lot of physical activity and just fun. That is why the evening is prolonged, the hour of rest is shifted, and yet the morning wake-up time is rigidly defined. Mornings get more and more difficult.

And after a few years, we have a teenager at home, whose body changes cause the time of activity to change. The evenings go on late into the night. The phone, computer, tablet constantly absorb her / his attention, and unconscious mornings are the norm. Energized in the evening (by frequently consumed salty or sweet snacks), apathetic in the morning - instead of calming reading or music, they prefer games, social media, movies, music, which for many adults is simply unbearable in reception. Digitally stimulated, emotionally unstable, often frustrated with their own troubles and age dilemmas. And how can I fall asleep peacefully?

Which can help younger children to joyfully stand up

"Hurry up!" when spoken by loving parents, it becomes a phrase that the child hates. The pressure contained in these two words is so strong that it emotionally moves the child and ... makes it difficult for him to perform activities. It is slower to wash, dress, eat, pack, etc. And the increasingly nervous parent keeps repeating: œFaster! You know we have to leave now. Sometimes she helps the child with nervous movements, dressing, tying shoes, etc. How to avoid it?

A good morning starts in the evening. Before your baby goes to bed, it is a good idea to prepare everything for the next day with him. This can become such a family ritual, when mom and dad sometimes devote their full attention to the child (s) to talk about preparation for school, check school bags together with the children, praise the work done, arrange the selected work for tomorrow on a chair with the child Clothes. Then dinner (nutritious, but light, no sweets that stimulate but also burden the body), talking to children (it is important that they feel like full participants in this conversation), without the TV or laptop turned on, with cells set aside. Before going to bed, it is good to reach for a book and read to your child, or let them read on their own for a few or several minutes, and then calm, calm, fall asleep deeply. Evening rituals help in a peaceful night's rest, which is very important for the child to have energy for the whole day in the morning.

It is good to combine waking up with a tender gesture (kiss, hug, stroking), instead of throwing from the door: "Get up!" or vigorous knocking, supported by a loud "Wake up!" Avoiding nervousness in the morning will also be strongly related to the time we have at our disposal. Knowing what time we need to leave, it is a good idea to schedule a wake up time so that you don't have to rush your baby. Here again, developed rituals that support both the child and parents will help. The crazy search for a purse that matches a suit, wallet or car keys is not conducive to a good atmosphere. Taking care of these details in the evening will avoid difficult situations in the morning.

How to help a teenager to make the morning pleasant

The rituals will also help the teenager, but here the interference of the parents is much smaller. Even the youngest teens have a very strong sense of independence. They have a great need to make their own decisions about their lives. The irritability to the point of "interference" is very strong. The stronger the parent's pressure (e.g. to fall asleep late), the stronger the resistance. What to do?

If the child had previously developed habits of preparing things for the next day, chances are that - at least in part - the habits will remain. Evening family rituals, such as talking about plans for tomorrow, can also remain, if they are not turned into asking the young person about where and when they will be, and they simply remain an expression of concern for the child's good mood.

The most important thing will be to care for parents to be together, to start conversations on topics that are important and important for a teenage child. Such an occasion is surely a joint dinner and evening. Maybe we can agree that we do not use cells during meals? All. Instead of telling your child every day not to sit in front of the screen until late, it might be better to have a quiet conversation: "I am worried about your health when I see that your computer is turned on late in your room, while you sleep with your phone under your pillow." The prohibitions and orders, apart from worsening the relationship, are unlikely to bring anything more. And even more so, pointing out in the morning: "If you had gone to bed earlier yesterday, now there would be no problem", "You sit at night and I'm late because of you." If this is the case, then we agree: œDue to my professional duties, I leave the house at this time. I can drop you off at school, but I can't delay your departure. " In such a case, the decision rests with the young man. If he doesn't eat breakfast once or twice, it's hard. He will survive. But next time, she might get out of bed earlier.

The art of getting up well requires training, also for the parent. Taking care of the rhythm, anticipating difficulties that may arise in the morning, allow you to take actions that will result in calm and cheerful mornings. Taking care to calm down the child in the evening and preparing for the next day allows you to experience the morning in a good atmosphere, which can also be difficult for the parent himself (because he does not like mornings, because he is already experiencing what awaits him at work, etc.).

One of the symptoms of anemia, which affects about 25 percent. people in the world, there is a change in the color of the lower eyelid. It tends to be blood red in healthy people, while in patients with anemia (low levels of hemoglobin in the blood) or iron deficiency it is most likely to have a pale pink to yellow tinge.

A team of American scientists described the operation of an innovative application that, using artificial intelligence algorithms, is able to perform a detailed analysis of photos from smartphones and, thanks to them, detect anemia with an efficiency of 72.6%.

Take a selfie and see if you are anemic

Although this method is less precise than traditional blood laboratory tests, it can be extremely helpful for people who are completely unaware that they suffer from anemia. Abnormalities detected by smartphone photos may be the first signal to start treating the disease and perform screening tests.

According to scientists, the new way of diagnosing anemia may be indicated especially in the case of children and adolescents, the elderly, as well as chronically ill patients.

The anemia diagnosis app reaches over 72 percent. effectiveness

So far, the innovative application has been tested on 142 patients from Rhode Island Hospital in the US. The collected data was compared with photos of the eyelids of 202 people diagnosed with anemia, and it was shown that the innovative application for recognizing anemia works in over 72 percent. cases. Researchers have yet to disclose when their invention will be commercially available.

What are the most common symptoms of anemia? What is worth paying attention to?

Yellowing of the skin and discoloration of the lower eyelid

In people with anemia, erythrocytes have a shorter life span, and the breakdown products cause yellowing through the accumulation of bilirubin. As a result, the skin may have a slightly different shade than in completely healthy people, and the color of the lower eyelid becomes slightly paler or yellowed.

Strong fatigue

Anemia causes a drop in energy and makes us tire much easier.

The feeling that we are still cold

Anemic people often complain that they are cold, although the air temperature does not indicate this at all.

Dizziness, distraction

Anemia can make it harder for us to concentrate on the tasks at hand. We can also suffer from frequent dizziness.

Shallow breathing

Heart palpitations

Mental problems that cause changes in the scalp area include: dysmorphophobia, trichotillomania, trichotomania, trichodaganomania, trichoteiromania or dermatillomania. In the case of dysmorphophobia, we are dealing with a belief in an unsightly appearance, which can even take a neurotic form.

Compulsive hair pulling

Hair can also be an area of ‹‹distorted perception. A person with this disorder may feel they have too little hair or too much hair. Usually, this diagnosis is accompanied by other symptoms, such as mood disorders, anxiety disorders or personality disorders. Trichotilomania is a mental disorder where hair is pulled out. Hair is pulled out of certain areas of the scalp and sometimes other parts of the body.

Trichotilomania comes in various forms

There is also trichotomania, which is the compulsive cutting or shaving of hair. Trichodaganomania, which is a disease involving biting the hair by a patient, or trichotheiromania, when the patient, under the influence of stress, tension or fear, rubs his hair and scratches the hairy scalp, which causes loss and visible damage to the hair.

Disorders can result from both psychogenic and psychosomatic factors. Treatment requires a strong commitment on the part of the patient - equal to that required in addiction therapy. If, despite uncontrolled hair pulling, the follicles are not permanently damaged, the hair will grow back over time. However, when the process is slow or does not give the desired effects, especially in the case of the scalp, hair growth preparations can be used. Then it is also worth considering the use of professional trichological therapy.

Another thing is that some people experience heartburn a couple of times in their lives, while others face it constantly. What is dangerous heartburn, why does it occur and how can it be effectively controlled?

The causes of heartburn Today is no secret - heartburn occurs due to the back throwing of food with gastric juice into the esophagus. And that's why it happens - here we have to understand every time, as they say, individually. According to statistics, up to forty percent of the world's population experiences heartburn more or less regularly, and most of them suffer from some disease of the gastrointestinal tract.

Causes of heartburn

By heartburn, we mean a number of symptoms: primarily acid belching, which causes a burning sensation in the esophagus, an unpleasant feeling of distension in the chest and throat, mild nausea, itching and cough, exacerbated in the supine position. In some cases, the sudden release of stomach contents into the esophagus causes itching, especially dangerous at night. The main causes of heartburn are considered to be the following:

Late eating, after which too little time has passed before sleep - a person takes a horizontal position, which contributes to the import of food into the esophagus;

• Abundant food intake, in this case the accusation occurs due to increased gastric pressure on the esophagus;
• Excess in the diet of sour, spicy, marinades, spices, coffee, alcohol;
• Increased acidity of gastric juice (gastritis and other diseases of the gastrointestinal tract);
• Smoking
• Overweight;
• Stress;
• Taking drugs based on acids (acetylsalicylic acid, nais, etc.);
• Leans forward immediately after eating (for one and a half to two hours after a meal), overwhelms the abdominal cavity;
• Wearing tight clothes;
• Esophageal hernia and other pathologies;
• Weakening of the muscles of the esophagus;
• Problems with the liver, gallbladder and pancreas;

Excluding the possibility of disease, heartburn is most often caused by alcohol and any "harmful" food, especially chocolate and carbonated beverages, chips and everything that is commonly called fast food. In the event that heartburn has become a frequent "guest", it is necessary to undergo a complete examination and identify the root cause, especially if heartburn is preceded by pain in the epigastrium, nausea, it is accompanied by vomiting and loss of appetite, weight loss, diarrhea or constipation, blood, weakness and other alarming symptoms. In some cases, a doctor should be consulted immediately.

What can be taken urgently if heartburn occurs after eating?

If heartburn bothers you after eating periodically, you can simply relieve this unpleasant symptom by taking drugs specifically designed to eliminate heartburn, or folk remedies. When it comes to drugs, you need to find your medicine, because often what helps one does not relieve the heartburn of another or causes a number of side effects, such as constipation, or dry mouth.

Most heartburn medications are antacids, they suppress the acidity of gastric juice, so it is undesirable to take them for a long time, because the decrease in normal acidity leads to digestive disorders and absorption of nutrients from food. The most famous antacids are: Prilosec ,Tagamet. The next group of drugs is aimed at absorption and environment, many very well helps smectite, as it envelops the irritated walls of the stomach and esophagus, gently reduces acidity. Drinking mineral water can also relieve a slight heartburn, and a course of mineral water eliminates the symptoms of heartburn for a long time.

Folk remedies for heartburn after eating

Often for the first time heartburn covers a person after the holidays - abundant infusions and mixing of foods eaten in large quantities, leads to fermentation in the stomach and the release of undigested food into the esophagus. In this case, you need to know the names of home remedies for emergency heartburn.

• The drug "number one" - ordinary baking soda. It should be drunk carefully, diluting a pinch in 50 100 ml of water, carefully dissolving so that no crystals remain, because soda in terms of chemistry is an alkali. The water should be cool but not cold. After taking soda is expected to increase flatulence, belching, as soda causes an acid quenching reaction in the stomach. After belching air, there is an immediate improvement in health. You can also make a soda-lemon pop by taking half a teaspoon of baking soda and lemon juice, mixing it all up and pouring it into a glass of water.

Abuse of soda and popcorn is undesirable, as they reduce the secretory function of the stomach and often provoke the re-release of acid into the esophagus. If soda did not help, it is better to take the drug. And one more thing: carefully read the inscriptions on the box, so as not to confuse baking soda with caustic soda, which, unfortunately, is not uncommon and leads to sad consequences.

• Potato starch is an excellent remedy for heartburn. Half a teaspoon to half a glass of water will save you from a slight heartburn. If there is no starch, you can grate one potato on a grater, squeeze the juice and drink it immediately. Drinking potato juice on an empty stomach in the morning will help get rid of heartburn for a long time and even cure gastritis. Cold milk helps very well, but only if the milk is well tolerated by the body. Milk, apparently, coagulates in an acidic environment and acts as a kind of absorbent.

There are also herbs for heartburn: use those that neutralize gastric juice. Collecting wormwood, mint and chamomile (in equal proportions) well quenches heartburn: take two teaspoons of the collection, pour a glass of boiling water, infuse and drink half a glass half an hour before a meal to prevent possible heartburn.

Gently and without harm to the mucous membrane eliminate heartburn activated charcoal and polyfepan - two tablets of charcoal or a teaspoon of polyfepan washed down with a small amount of water.

We hope that you will find your method of combating heartburn, and even better, say goodbye to it forever, learning the basics of healthy eating and proper nutrition!

Advantages of ordinary water

Water is a necessary fluid for our lives. Our body depends on water, as well as all the chemical reactions that occur in it. In fact, it is about 75 percent of the total weight. Water is cheap, widely available, naturally low in sodium, and does not contain caffeine, which is more suitable as the first source of fluid when the body needs to hydrate after sleep.

Do not anger your stomach

During the day we can be so busy that we just forget to stop and drink, even when we are thirsty. And eating may not be the best time, because it can reduce the amount of digestive juices and "upset" our stomach.

Reasons to drink water immediately after waking up?

Why should water be the first liquid in the morning? Your stomach is empty, so water will not affect digestion.

1. Reduces stomach acidity

Are you also one of the thousands suffering from heartburn? Usually the condition occurs due to high levels of acid in the stomach. Your stomach is the main source of hydrochloric acid, which is excreted during the night. Therefore, heartburn is more likely in the morning. Drinking water soon after waking up can reduce the acidity in the stomach and relieve the symptoms of heartburn.

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2. Helps prevent constipation

Drinking water in the morning can help stimulate defecation. Your body depends on rhythmic contractions. which occur in our large intestine and help to remove food from the body. These contractions depend on what is called a gastrocolic reflex. Simply put, when you fill your stomach with new food or drink, your body experiences a tumor and sends signals to the intestines to evacuate everything in it. To achieve this goal and a light chair, water is a very good choice because it is refreshing and does not contain calories.

3. It gives us energy

Drinking water, especially early in the morning, has a reputation as an absolute energy charger and increases metabolism. Virtually every system or function of the body needs water to get started. For example, if you have dehydration, you may feel slow and tired. Even digestion can be slow and inefficient.

4. Helps the body get rid of toxins

First of all, the role of the kidneys is to remove various toxins and wastes from the body. However, the kidneys work well if they are constantly washed. It also filters waste from your system faster.

How much water to drink a day?

The exact requirements vary from person to person. However, people who are particularly physically active or in the summer heat need more water. A good rule of thumb is to drink enough water so that you never feel thirsty and your urine is almost colorless.

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• What is depression?
• Depressive states, dysthymia and depressive disorders
• Causes of depression and depressive disorders
• Symptoms of depression
• Mental symptoms of depression
• Physical (somatic) symptoms of depression
• Division and types of depression
• How is depression treated and how to deal with it?
• What are antidepressants? Types of drugs for depression
• Antidepressants - action and mechanism of action
• Pills for depression - side effects
• Pills for depression - contraindications
• What about depression without a prescription?
• Depression in questions and answers

WHAT IS DEPRESSION?

Depression is a mental disorder that affects many people around the world. According to WHO estimates, in January 2020, 264 million people worldwide suffered from this disease (twice as often as women). This disease significantly exceeds the daily mood swings or emotional reactions. Depression is a serious illness that is characterized by a varying intensity - depending on the severity of symptoms, a mild, moderate or severe depressive episode is listed. What accompanies a depressed person? Very often, at certain times, it may function worse at work, school or in the family. There are also other changes, such as disturbed biological rhythm and, for example, problems with sleeping. If left untreated, depression can lead to thoughts and a suicide attempt. Statistics in this respect are not "optimistic" - each year 800,000 people die from suicide, and it is the second cause of death among the 15-29 age group.

Depression is sometimes called a disease of civilization. This group of diseases includes diseases such as like high blood pressure, diabetes, overweight and obesity. This disease is sometimes associated with stigma, which is not conducive to proper diagnosis and treatment of depression. According to WHO, i.e. the World Health Organization, depression is a significant and widespread health problem.

DEPRESSION, DEPRESSIONS, DYSTMIA AND DEPRESSION DISORDERS

What are depressive states? This depressed mood, which is not as severe as depression, usually occurs for a short time. Often there are no additional accompanying symptoms. However, there are other definitions, such as that the depressive state is one of the clinical symptoms of unipolar depression or the mood-determining state of bipolar disorder (bipolar disorder).

Depressive disorders are a group of mental disorders that occur in the course of many diseases, such as the aforementioned bipolar disorder. During their duration, there may be symptoms common to depression, such as low mood and self-esteem, pessimism, psychomotor slowing down.

Dysthymia is defined as a chronic depressive mood (minimum 2 years) that is milder than endogenous depression and is not a depressive disorder in itself.

CAUSES OF DEPRESSION AND DEPRESSIVE DISORDERS

The causes of depression are complex and not 100% understood. Its development is influenced by factors such as psychological and biological, but genes are also important here. Depression is classified as an endogenous disease with a genetic basis, but it can be caused by mental and external factors (e.g. emotional states, head injuries, childbirth).

SYMPTOMS OF DEPRESSION

Depression and its symptoms are very diverse - 2 people suffering from depression may experience almost opposite symptoms. Some patients will experience chronic insomnia, part of which will be increased sleepiness, which significantly reduces the types of activity during the day. Many people wonder what depression actually looks like or a person suffering from depression? Are there any characteristic symptoms in depression?

MENTAL SYMPTOMS OF DEPRESSION

Mental symptoms include, among others feeling sad, decreased feeling of pleasure and joy, emotional slackness, guilt, low self-esteem, persistent thoughts about death. In addition, a person suffering from depression very often blames himself (unjustified), the ability to think decreases, hesitation is increased and the willingness to decide is weakened. Depressed people are often withdrawn, become less talkative and may feel more anxious and anxious (especially if there is anxiety depression).

What accompanies depression? Very often a sick person feels sad, less joy or pleasure from things they usually enjoyed.

PHYSICAL (SOMATIC) SYMPTOMS OF DEPRESSION

Depression can also affect the body, resulting in weight gain or loss, headaches and dizziness, joint or abdominal pain, shortness of breath, increased drowsiness, heartburn, flatulence, diarrhea / constipation, nausea, decreased appetite. In addition, such changes as earlier waking up, intense depression in the morning hours are visible.

DIVISION AND KINDS OF DEPRESSION

Depending on the aspect such as pathomechanism, the clinical form is distinguished by different types and types of depression. One of the divisions according to clinical symptoms includes the following division of depression:

Simple depression,

Inhibited (also known as inhibition) - the so-called depressive stupor, in which the sick person does not undertake any activity, including the necessary food. Often only 1 item remains, there is limited contact with the environment.

Anankastic (with obsessions) - obsessive behavior and / or thinking are observed here, e.g. obsession with clean hands.

Anxiety (agitated) - in addition to the symptoms of depression, there are also strong anxiety states that the patient experiences mentally, physically and behaviorally.

The other types of depression are briefly described below.

PREGNANCY AND artical-BIRTH DEPRESSION

Depression in pregnancy is associated with the occurrence of mood disorders, which, in the opinion of future mothers, is usually caused by an altered hormonal balance. During this period, women are exposed to a large dose of stress of considerable length - these may be concerns related to childbirth or the expectation of a child. Some may find it difficult to give up some of their daily habits or plans, which can be a source of great anxiety and anxiety.

articalnatal depression is a disease that affects women right after the baby is born. She is often troubled by both mental and physical symptoms. Some mothers cannot handle a lot of stress at times, especially when the woman is a single mother. There are many factors that influence the appearance of depression. It is possible that complications in the perinatal period may have a negative impact on the future mother. Therefore, in the first days after childbirth, there may be a significant drop in mood

Unipolar depression and bipolar disorder

Unipolar depression is a condition known as recurrent depression or unipolar disorder. It is characterized by symptoms such as mood disorders, feeling emotions or decreased activity. This disease has a recurrent depressive episode manifested by depressed mood, sleep disturbances, suicidal thoughts, difficulty concentrating, and weight changes.

BD, or bipolar disorder, is a disorder in which there are stages of (hypo) mania and depression, between which there is a period of no symptoms. There may also be mixed states. In the treatment of this disease, not only antidepressants are used (many of them, however, have a large limitation in its treatment), but most of all neuroleptics, antiepileptic drugs (used as "mood stabilizers").

Recurrent episodes of depression occur in unipolar disease. On the other hand, in BD, periods of mania / hypomania and depression alternate.

ATYPICAL DEPRESSION

In its course, there are symptoms that go beyond the typical form of depression. They include: increased appetite / weight gain, a strong depressed mood in situations where you usually feel satisfied, a feeling of heaviness, increased sensitivity and sleepiness. Often, patients with atypical depression are diagnosed with seasonal (autumn, winter) or bipolar depression.

ENDOGENOUS AND EXOGENOUS DEPRESSION

Endogenous depression ("f. Out of nowhere") is biologically conditioned, among others, by by the nervous or endocrine system. There is no influence of typical external factors here, as in the case of the exogenous form (reactive depression), for which life situations may be responsible.

HOW IS DEPRESSION TREATED AND HOW TO FIGHT IT?

A psychiatrist decides about the therapy, who may refer the patient to hospital or outpatient treatment. Most often, the mainstay of depression treatment is appropriate pharmacotherapy, which often prescribes more than one drug due to the complexity of clinical symptoms. Often, patients struggling with depression also struggle with insomnia, anxiety and anxiety, and sometimes also with somatic symptoms, e.g. shortness of breath, frequent headaches. Depending on the disorder, there are many therapeutic trends that include cognitive behavioral therapy, psychosomatic therapy, Gestalt therapy, etc.

Antidepressants are sometimes not able to solve all the symptoms of depression. That is why occupational or individual therapy is so important.

WHAT ARE ANTIDEPRESSANTS? TYPES OF MEDICINES FOR DEPRESSION

Antidepressants known as antidepressants, formerly timoleptics are agents used in depressive disorders, treating depression and relieving chronic pain. Due to their actions, they are used in many diseases - not only depression, but also in the treatment of some anxiety disorders, eating disorders (anorexia, bulimia) and sleep.

Depending on the chemical structure and mechanisms of action, several groups of drugs for depression are distinguished, which are characterized by various indications, contraindications and side effects. These are for example:

• TLPD - tricyclic antidepressants - e.g. amitriptyline,
• Four-cyclic antidepressants - e.g. maprotiline,
• SSRIs - e.g. fluoxetine, paroxetine, citalopram, escitalopram,
• MAO inhibitors (MAOIs) - e.g. selegiline, moclobemide.
• Depending on the group, they affect the conductivity of transmitters or receptors.

ANTIDEPRESSIVES - ACTION AND MECHANISM OF ACTION

Antidepressants (drugs for depression) are based on several mechanisms of action, they are: inhibition of NA (noradrenaline) or 5HT (serotonin) reuptake, slower decomposition of neurotransmitters, effect on synaptic receptors. Depending on the group, there may be additional activities such as helping to fall asleep (e.g. trazodone), anxiolytic (e.g. buspirone). The primary purpose of these drugs is to act as an antidepressant, which reduces the perceived symptoms of the disease. An "interesting" drug is bupropion, which is used as one of the smoking cessation methods (prescription only)

TABLETS FOR DEPRESSION - SIDE EFFECTS

The side effects of these drugs are very broad and group dependent. They usually occur early in treatment and are mild and transient. Some of the side effects are listed below: headache and dizziness, insomnia or increased sleepiness, excessive psychomotor agitation, abdominal pain and nausea, decreased concentration, visual disturbances, problems with peeing, dry mouth, decreased libido, increased sweating, decreased or increased appetite and / or body weight.

Characteristic side effects depending on the antidepressant group / drug include:

• TLPD - urinary retention, constipation, tachycardia,
• SNRI - decrease in sexual function,
• SSRI - initial worsening of anxiety and fear,
• Trazodone - priapism,
• Mirtazapine - weight gain, drowsiness.
• TABLETS FOR DEPRESSION - CONTRAINDICATIONS

Depending on the medicine, hypersensitivity (allergy) to the active ingredient may occur. The limitation in the use of certain medications may result, for example, from existing diseases such as glaucoma, hypertension, heart disease, liver problems, or the use of other medications. In the case of antidepressants, they should not be combined with some drugs due to the risk of serotonin syndrome (or in a specific schedule with intervals between individual doses of several hours).

What about depression without a prescription?

Unfortunately, there are no over-the-counter medications for depression (antidepressants). Depression is a multi-factorial disease with a sometimes complex treatment regimen that is not limited to the use of tablets alone. The help of a psychotherapist who can work in various currents is also important. One of the variants of drugs that can be used in depression (and is over the counter) is certainly magnesium with vitamin B6. It is worth knowing that magnesium deficiencies (hypomagnesaemia) may appear as states of depressed mood. It's hard to say, however, that a magnesium drug is an over-the-counter antidepressant. Nevertheless, it may help if the depressed mood is due to low levels of magnesium and / or its intake. Remedies to ensure a good night's sleep or to help you fall asleep can help.

DEPRESSION IN QUESTIONS AND ANSWERS

Some of the most frequently asked questions about depression are listed below. If you want to ask an additional question - write it in the comment.

WHO TO GO FOR SUSPECTING DEPRESSION?

The diagnosis of mental disorders and the diagnosis of depression (e.g. anxiety, endogenous, exogenous, masked, articalpartum) is made by a psychiatrist.

CAN DEPRESSION GO BY ITSELF?

It is unlikely that the depression will go away on its own. If the patient experiences this change, it may not have been depression but rather depressed state. Short-term remissions may occur, but subsequent recurrences of depression may be stronger.

WHAT CAN DEPRESSION CONFUSE?

Depression or a depressive episode may be part of, for example, bipolar disorder. In this case, a manic (manic) phase may occur after the use of, for example, antidepressants. The initial diagnosis of depression should be reconsidered in terms of new symptoms indicative of (hypo) mania. Depressed mood can also occur with hypothyroidism.

HOW TO HELP AND SUPPORT A PERSON WHO IS DEPRESSED?

You should give her maximum comfort, not judge or judge. Accompanying persons should be as patient and understanding as possible. They should not force a person suffering from depression to do anything. People suffering from depression often feel a lack of strength and willingness to do anything. This is not due to their laziness, but to psychomotor slowing down which is caused, for example, by reduced serotonin and / or norepinephrine transmission in the brain.

HOW CAN YOU TREAT DEPRESSION?

Usually, the process of treating depression is based on pharmacotherapy and sometimes psychological and therapeutic support. Keep in mind that with depression there may be periods of remission, but many patients often have to take medication for many years. It is worth realizing that sometimes the first set of medications prescribed by your doctor may need to be changed, e.g. due to new symptoms and / or the worsening of old symptoms.

CAN YOU TREAT DEPRESSION BY YOURSELF?

It is possible to temporarily improve the mood, e.g. with the use of plant adaptogens, such as Rhodiola rosea, ginseng or St. John's wort. It should be taken into account that these agents are less effective than prescription antidepressants. Therefore, they can bring temporary relief (e.g. in increased intellectual effort combined with stress), but they are not able to cure depression.

WHAT ARE DRUGS WITHOUT A PRESCRIPTION FOR DEPRESSION?

Due to the complexity of depression, there is no over-the-counter cure available for depression. The pharmacy offers products that can slightly improve the mood, for example in nervous states or "increase resistance to stress". They can contain plant substances such as St. John's wort, 5-hydroxytryptophan, (Arctic root), saffron or B vitamins.

WHEN DOES ANTIDEPRESSANTS IMPROVE?

Due to the mechanism of action, the clinical effects and the anti-depressant effect felt by the patient may not be noticeable until 2-3 weeks. Sometimes drugs for depression also have another component, e.g. sleeping or sedative, which appears within several minutes to several hours

CAN I DRIVE THE CAR SAFELY AFTER MEDICINES FOR DEPRESSION?

Antidepressants may adversely affect driving, especially at the beginning of treatment. Symptoms that may make it difficult to drive are headache, dizziness, and visual disturbances (accommodation). Before driving a car, it is helpful to know your individual reaction to the drug.

IS IT ALLOWED TO CONSUMPTION OF ALCOHOL AND ANTIDEPRESSANTS?

The combination is not allowed due to the severity of some of the side effects of the antidepressants and / or the reduced therapeutic effect of the drug. Symptoms of combining antidepressants with alcohol may include: drowsiness, decreased concentration, deterioration of motor coordination, and worse speech.

CAN I STOP MY DRUGS FOR DEPRESSION INDIVIDUALLY?

The gradual introduction and withdrawal of any medication for depression is essential. Sudden discontinuation of medium or high doses of antidepressants can cause a number of side effects. The antidepressant effect will last for a while, but will start to diminish significantly with each passing day / week. Any change in medication and / or dose should be consulted with your doctor.

DOES SUICIDAL THOUGHTS ALWAYS OCCUR DURING DEPRESSION?

Suicidal thoughts are not always a symptom of depression. It is important that a person with intense thinking about his own death should be given special care. Some drugs, such as SSRIs, are not used in patients with suicidal thoughts.

IS DEPRESSION HERITAGE AND GENETIC?

It is one of the diseases that can be genetically determined.

WHAT OTHER DISEASES CAN BE WITH DEPRESSION?

This disease accompanies, for example, cancer, myocardial infarction, and diseases of the nervous system.

WHAT CAUSES DEPRESSION?

At the root of this disease is a deficit (weakening) of a specific transmission in the brain. May be associated with impaired noradrenergic (noradrenaline) and / or serotonergic conductivity. Occasionally, the sensitivity of 5-HT receptors to serotonin may also change. This transmission is influenced by, for example, life events, the time of the year and the amount of sunlight during the day. However, it is worth knowing that the causes of depression are mixed and that the psychological causes of its occurrence should also be considered.

WHAT ARE THE PSYCHOLOGICAL CAUSES OF DEPRESSION?

Psychological causes of depression include: a negative way of thinking that is linked to the belief that "nothing good will happen to me in life." It often has to do with digging up the past and reliving unpleasant and sad events over and over again. The atmosphere at home is not without significance, as it can result in numerous conflicts, quarrels or often accompanying guilt.

WHEN DO ANTI-DEPRESSIVES START TO ACT AND IMPROVED?

The sick person feels the antidepressant effect after 2-3 weeks of using the drug. Therefore, clinical improvement usually takes more than 14 days. It is associated with the occurrence of some adaptive changes within the presynaptic and articalsynaptic receptors.

WHAT IS THE SEROTONIN SYNDROME?

This is a condition in which there is too much serotonin in the brain. This is the result of various drug interactions, e.g. between antidepressants that affect serotonin transmission, e.g. SSRIs and MAO inhibitors. Symptoms of this syndrome include headache, rise in body temperature, hallucinations, muscle tremors / stiffness, sleep disturbances (insomnia), increased sweating, tachycardia and hypertension, seizures, anxiety, dilated pupils, dizziness.

IS THERE A GENDER WHICH GIVES MORE FREQUENTLY FROM DEPRESSION?

In statistical terms, women are more likely to fall victim to depression. It is worth emphasizing that depression is a disease that should not be underestimated.

Migraine in children and adolescents - what could be the causes?

Migraine is a chronic neurological disease with severe headache. Pain is usually located in the temporo-frontal area and is accompanied by other symptoms such as photophobia, nausea and vomiting. 10-15% of the general population suffers from migraine. It may appear already in infancy. Among children and adolescents, its prevalence is estimated at 2.7-10.6% on average, and depending on age:

• 2-3.2% in children up to 7 years old,
• 4-11% in children between 7 and 11 years of age,
• up to 23% of teenagers.
• Every fourth adult suffering from migraines declares that their first attacks appeared in childhood.

For headaches in children

Often times, a child's migraine headaches become a lifelong problem, only changing the severity and frequency of the attacks. A long-term study of 30 years was conducted that monitored the condition of children suffering from migraines. It turned out that in adulthood as many as 71% of them were still suffering from this ailment. It is more common for boys than girls to "grow out" of migraines.

Migraine is a spontaneous headache. This means that it is not a symptom of any particular disease, and the causes of its occurrence are complex and not fully understood. It is probably caused by a predisposition to neurovascular hyper responsiveness. However, there are a number of factors that can increase your risk of a seizure:

• Stress,
• Sleep disturbances (too long or too short sleep, change of the daily rhythm),
• Dehydration,
• Long breaks between meals (glucose levels drop),
• Certain food ingredients (e.g. tyramine, caffeine, monosodium glutamate),
• Atmospheric conditions (e.g. pressure change),
• Overheating,
• too intense physical effort,
• drug abuse,
• hormonal changes (e.g. in girls during adolescence, the increased frequency of seizures occurs in the middle of the menstrual cycle and is associated with a decrease in estrogens),
• Intense smells, loud noises and strong light.

Probably the predisposition to the development of this disease has a genetic basis. The vast majority of children suffering from migraines also suffer from this problem by their parents (usually the mother) or grandparents. Interestingly, children who suffered from colic or febrile seizures as infants are at an increased risk of migraine headaches. Moreover, in the course of migraine, the coexistence of allergies, especially asthma and allergic eczema, is statistically more common.

Migraine headaches in a child - symptoms

Common symptoms of a migraine in a child include:

• severe headache, which may occur unilaterally or bilaterally
• the pain is throbbing, distressing or rushing,
• it is located in the temporo-frontal area (in children it rarely includes the occiput),
• seizures last an average of several hours (from 4 to 72 hours),
• migraines are usually accompanied by nausea and vomiting,
• hypersensitivity to light, sound and smells,
• a migraine attack may precede the so-called aura, which manifests itself in disorders in the form of paresthesia, scotoma in front of the eyes, defects in the field of vision, etc. (in the youngest, the aura is extremely rare, more often in children over 10 years of age),
• the child is distracted and has difficulty concentrating,
• dizziness may appear,
• pain worsens with physical activity.

After the migraine attack has stopped, your child may not feel well for up to 12 hours. These so-called persistent symptoms affect 71% of children. In this age population they are of moderate intensity and present with general weakness, psychomotor retardation, pallor, nausea and excessive sleepiness.

Migraine in children - how often can it happen?

Migraine is a chronic, paroxysmal disease. More than half of sick children have pain episodes at least 1-2 times a month, usually several times a month. Pain attacks in children are more frequent than in adults, but are also shorter.

Sometimes migraine attacks are repeated and severe, which is of great concern to parents. You should always consult your doctor for any headaches you have in your child. A detailed medical history is usually sufficient to correctly diagnose a migraine. Knowing that the condition is not life-threatening will lower the parents' stress levels and help them deal with the condition more easily.

Diet and migraine in children

Certain dietary components have been shown to trigger migraine attacks. Which ingredient causes adverse symptoms is very individual. What can trigger a migraine?

• Tyramine - is a compound that is formed from the breakdown of proteins as a result of their fermentation or long storage. The most tyramine can be found in long-ripening cheeses, blue cheeses, processed fish (smoked, marinated), cold cuts, pates, long-stored liver, soy sauce, meat stocks, overripe avocado and bananas, chocolate, yeast-based supplements, and wines.
• Fatty meals - Studies have shown that migraine sufferers consumed statistically more fat in their food.
• Low food temperature - e.g. ice cream, water with ice cubes. According to studies, migraine sufferers who consumed very cool foods experienced more frequent headaches compared to controls.
• Other foods, such as citrus fruits, nuts, pumpkin seeds, are healthy foods, but some people may be particularly sensitive to them. Before eliminating them, it should be confirmed that they are responsible for the headaches. In order to efficiently catch a possible causative factor, it is worth keeping a diary in which you record your daily menu and highlight episodes of headache.

A proper diet is therefore of great importance in the prevention of migraine attacks. Above all, you should:

• Ensure that all food is fresh (prolonged storage will increase the tyramine content of some foods).
• Provide adequate fluid intake (1.5-2 liters per day), increasing this amount in hot weather and during physical activity. The main drink should be pure water, but you can also give your child fruit teas, compotes, diluted fruit and vegetable juices, milk and soups. Coffee, strong tea and sweetened cola drinks are not recommended because they do not hydrate the body, increasing the risk of migraines due to the presence of caffeine.
• Avoid highly processed foods that contain many chemical additives
• Remember to eat 4-5 meals a day regularly, including breakfast. Remind your child to eat second breakfast or even a healthy snack at school.
• Include in your diet complex carbohydrates with a high content of fiber, which slowly and gradually release glucose without causing fluctuations in its concentration in the blood. Their source is whole meal bread, dark pasta, various groats, brown rice and vegetables,

especially legumes.

• Limit your consumption of sweets.
• Increase the proportion of vegetables and fruits in your diet - Several studies have shown a positive effect of a vegan diet on the severity and frequency of migraine episodes. Probably because it is based primarily on vegetables and fruits, which contain beneficial antioxidants and anti-inflammatory compounds.
• Reduce the amount of meat and offal - they have pro-inflammatory properties, therefore their reduction has a beneficial effect on reducing inflammation. In addition, cold cuts and sausages contain a lot of tyramine.
• If the child is overweight or obese, a gradual body weight normalization is recommended under the supervision of a doctor or dietitian. Excessive adipose tissue is pro-inflammatory and increases the risk of developing chronic migraine.
• Ensure an adequate supply of magnesium, vitamin B2 and vitamin D supplementation.

Migraine in children - how to treat it?

Any case of acute or chronic headache in a child should be consulted with a pediatric neurologist, especially when accompanied by other neurological symptoms. His physical examination and possibly ordered imaging tests (tomography, magnetic resonance imaging) will make it possible to exclude more serious neurological diseases, such as, for example, tumors, aneurysms, and hemangiomas. Migraine headaches in children require appropriate treatment, especially when they occur frequently. Effective treatment is believed to reduce the risk of another seizure. In addition, episodes of severe pain that prevent normal functioning negatively affect emotional development. A child suffering from migraines may become impulsive, aggressive and experience impaired concentration. This has a negative impact on family life, interactions with peers and school performance. The main goals of treatment are:

• minimizing pain during a seizure,
• reducing the frequency of seizures and their duration,
• prevention of subsequent episodes of pain,
• lowering the stress level in a child,
• reduction of accompanying symptoms (nausea, vomiting, anxiety).

Pharmacotherapy should be prescribed by a physician to avoid the risks of over-the-counter pain medication overuse. Their side effects (including drug-induced headaches) may become apparent, especially when they are taken more than twice a week.

The pharmacological treatment of migraine can be divided into:

Temporary pain relief - it is best to administer the preparations at an early stage of pain, not waiting for its greater intensity. This will maximize the therapeutic effect of drugs.

Prevention of migraine attacks - this treatment is used when the attacks occur more than twice a month or last for a very long time (eg for several days). Prophylactic pharmacotherapy is also justified when emergency treatment is contraindicated or ineffective. Although we have a wide range of medications to help prevent migraine attacks in adults, the positive effects of flunarizine in treating children have so far been confirmed. It should only be used as a last resort as it is not devoid of side effects. The most common of these are excessive sleepiness and weight gain. Other medications that may be considered for the prevention of migraine in children are propranolol and topiramate.

In the acute phase of a migraine attack, the following are used to relieve pain:

Acetaminophen - is commonly used in children to treat various types of pain and reduce fever. It is relatively safe, but overdosing can lead to severe liver damage. The maximum daily dose for children is 60 mg / kg body weight.

ibuprofen - belongs to non-steroidal anti-inflammatory drugs. In addition to the analgesic and antipyretic effect, it also has an anti-inflammatory effect and inhibits platelet aggregation. It has been shown to be more potent than acetaminophen in relieving migraine pain, but the maximum effect comes a little later. It can be used in children over 3 months of age. The maximum daily dose is 30-40 mg / kg body weight. Ibuprofen should be administered in divided doses of 10 mg / kg body weight, 6 hours apart. The combination of ibuprofen with triptans enhances their therapeutic effect.

Sumatriptan - belongs to the triptan group. It works by selectively stimulating specific serotonin receptors and reducing the activity of the trigeminal nerve. Relief in migraine is probably caused by the constriction of pathologically widened blood vessels and inhibition of the release of pro-inflammatory neurotransmitters. In addition to their analgesic effect, triptans also alleviate the symptoms associated with migraine (nausea, vomiting, photophobia). They should be taken as soon as pain occurs, but not during the aura itself - then they may prove ineffective. In Poland, sumatriptan is registered for the treatment of adults, but according to current scientific reports, it can be successfully used on an ad hoc basis also in children from 12 years of age. It is recommended to choose the nasal form of the preparation in a dose of 5-20 mg.

Mild to moderate pain episodes can be successfully treated with ibuprofen or other prescription NSAIDs (naproxen). Severe migraines often require the administration of triptans, which are highly effective in each phase of the attack. It may happen that preparations acting on one patient do not work for another person with similar symptoms, therefore drugs should be selected individually. In extreme cases, when the above drugs do not bring relief or the migraine is prolonged, turning into the so-called migraine, it may be necessary to hospitalize the child.

In the elimination of symptoms accompanying migraine, the following are also helpful:

• Antiemetic drugs (metoclopramide, prochlorperazine, domperidone),
• Sedatives to help you sleep (diazepam, hydroxyzine),
• Anti-edema drugs (mannitol, dexamethasone).

Acetylsalicylic acid (aspirin) must not be used to treat pain in children under 12 years of age, as this may lead to the development of Rey's syndrome - a life-threatening disease. The use of egrotiamine is also not recommended in children.

Home remedies for migraine in children and adolescents

To help your child survive a migraine at home and reduce the risk of subsequent attacks, you can use:

• Cool compresses on the forehead,
• Placing the child in a lying position on the bed in a quiet, darkened room,
• Administration of over-the-counter painkillers (paracetamol, ibuprofen),
• Avoiding seizure triggers, if they have been identified,
• Prophylaxis, which consists of an appropriate diet, care for the correct amount of sleep and daily active rest in the fresh air,
• Limiting the amount of time spent in front of the TV, computer and smartphone, especially before going to bed,
• Maintaining a healthy body weight,
• Acupuncture and acupressure,
• The use of relaxation techniques, mental support and avoiding stressful situations.

Migraine headaches in children are by no means uncommon. Proper treatment is essential to firstly ease suffering and secondly to reduce the risk of another seizure. In the treatment of childhood migraine, paracetamol, ibuprofen and intranasal sumatriptan are of the greatest importance. Prevention should also not be forgotten, which plays an important role in reducing the frequency of pain episodes.

Identifying a mental state does not always turn out to be easy. People generally seek help too late, and it is quite common for a person to get different diagnoses over time. For this reason, proper results also come late, and sometimes inadequate interventions are used. Differential diagnosis helps to avoid such situations.

Knowing that we are different from the rest can be very disturbing. Our thoughts, emotions and behaviors are very different from those of those around us. And this can lead us to feel flawed, isolated, and misunderstood. Getting a proper diagnosis when needed can help alleviate this discomfort in many cases.

But what if the label we get is wrong? The harm can far outweigh the benefits we can get from a wrongly grounded intervention. Hence, differential diagnosis is so important.

The labels we receive may seem trivial, but they are actually of great importance.

Do the labels we receive define us?

There are different, and often contradictory and controversial, opinions about the demand for labels. Some people find terms such as "anxiety", "depression", "attention deficit" or "personality disorder" restrictive and damning.

They suggest that after receiving a diagnosis, in many cases the person is reduced to the case label that was given to them. This happens in the presence of others, but the person may even see himself that way. Such labeling can harm her and even lead to the development of a possible disorder.

On the other hand, however, the value of receiving an answer explaining the symptoms we experience cannot be denied. Obtaining an accurate diagnosis brings us benefits on several levels:

• It allows us to understand this experience. Understand why we feel, think, or act a certain way, or blame ourselves.
• It helps to identify the possible origin of the condition. It also helps to understand why it arose in the context of our own biological and environmental variables.
• It gives you the opportunity to connect with other people who are experiencing the same experiences, thus reducing the feeling of isolation and misunderstanding.
• Above all, it is the first essential step to start the appropriate treatment. It is as a result of receiving a diagnosis that we can begin working with the disorder to improve the person's quality of life.

What is the importance of differential diagnosis

We can define differential diagnosis as a process performed to distinguish a disease from other similar diseases. In other words, other nearby or related disorders should be considered in the psychological assessment. This will allow you to determine which of them are really represented by a given person.

This seemingly simple task requires at least a few elements that should be present during diagnosis:

• In-depth knowledge by a specialist of various diagnostic categories and their criteria.
• Individualized assessment that looks at a person's background, life history, and specific circumstances and symptoms.
• The active participation of the person in offering all relevant information. Sometimes a misdiagnosis is made because the person has not developed a trust relationship with the therapist strong enough to convey some key information. For example, many people are reluctant to explain that they hear voices

Differential diagnosis and comorbidities

One of the main difficulties also arises from the fact that several mental disorders often overlap. Some occur simultaneously or are interdependent. In such cases, it is necessary to identify all current problems and clarify the relationship between them.

Consider the example of a person who asks for help because of a high degree of anxiety in socializing. At first glance, you might think he has a social phobia. However, if she also stutters, it may be causing her social hardship.

In contrast, a person with a dysmorphic disorder (obsession with an actual or imaginary physical defect) may also suffer from ED (eating disorder). In this case, both diseases need to be addressed.

Follow-up is essential for a good differential diagnosis

Given all these complexities, it is important that the diagnosis remains open to revision and modification even after it is established. It is possible that during the session, data that was previously unknown will be discovered and will require a course change.

And if the intervention is not effective, there is probably even some element that has not been taken into account that points to a different diagnosis.

The label we receive determines the level of understanding of what is happening to us and the steps that must be taken to remedy it. That is why it is so important that it is correct. For this, a solid relationship with a specialist is necessary. Free enough for us to express and share all relevant data at any point in the process.

For this reason, don't hesitate to look for and try out different options when choosing a psychologist to accompany you through the process.

Although many of us cannot imagine a day without a cup of aromatic small black coffee, which - at least in theory - immediately puts you on your feet, be careful with caffeine. While it can actually serve as a lifeline in the morning, each subsequent cup of coffee or energy drink carries some risks. "Drinking coffee in the late afternoon can disrupt sleep and make us tired and depleted the next day. In addition, if we drink too much caffeine at once, concentration drops in five hours and extreme fatigue appears," warns the dietitian.

Sugar has a similar damaging effect on the body. "Although after eating something sweet, we feel an immediate surge of energy, it usually lasts very shortly. I would not recommend reaching for a bar or candy when we lack the energy to act. We will feel even more sleepy very quickly" - warns the expert. And he adds that healthier substitutes for sweetness in the form of fruit smoothies will not necessarily give us energy. "Smoothies are devoid of the fiber found in whole fruits. The presence of fiber and the need to chew the fruit delays the absorption of sugar into the bloodstream. Eating sweet fruit smoothies causes a sharp rise in sugar levels, which in turn increases the feeling of hunger and drowsiness,"

Specialists also have bad news for carnivores - foods high in fat and containing large amounts of protein will immediately deplete the body's energy reserves. A steak for dinner is therefore not the best idea, especially if we plan to finish an important project or train in the evening. "Since your body can only use 25 grams of protein from a single meal, after eating a dish such as steak, your body must excessively accelerate digestion and metabolize the excess protein. You will feel lethargic and full," says nutritionist.

We should also be careful with ready-made, low-calorie frozen dishes. Although they can be a godsend for busy people who try to keep their line, it is worth realizing that after consuming them, we may feel a decrease in energy. "Low-calorie frozen meals very often contain large amounts of sodium, which binds water, leading to gas, weakness and a general feeling of unwell. If you don't have time to cook, try at least for a frozen meal that contains 450-500 calories and contains less than 20% of the recommended daily sodium intake,

Whether it's health or appearance, many people want to lose weight and burn fat. Being overweight is a problem that can lead to serious complications. To avoid health problems, you should do endurance exercise. You can achieve this by using the best cardio machines.

In practice, losing extra pounds is not always easy. To achieve this, you need to be disciplined and persistent.

In addition to using the best cardio machines, you can also reduce your caloric intake. A proper diet will help you avoid the accumulation of unwanted fat.

In most cases, nutrition alone is not enough: diet and exercise will make weight loss much faster and more effective. Endurance exercise helps us burn fat by allowing the body to lose weight effectively.

Exercises on the cardio machine

There are different cardio machines. But which option is best to lose weight and burn fat? A treadmill, stationary bike or cross trainer are great allies in achieving our goals. All of this can prove effective if used correctly and systematically.

However, of all cardio machines, the cross trainer is probably the best choice. It has several advantages. The first is that the exercises on it are light-weight, minimizing the impact in areas where the body is prone to injury.

Elliptical cross trainers protect your knees, ankles and feet much more than other cardio machines. This is a great option to improve your form.

The second advantage is that the elliptical cross trainer is complete as it uses the entire body. This is similar to doing several different exercises at the same time. This device may help to maintain or increase strength.

Endurance exercise according to the Lyle McDonald protocol

The protocol created by the American kinesiology  Lyle McDonald is a method of burning fat that won't go away. The basis of this protocol is that training (with cardio) should be started with shorter intervals and greater intensity.

Thanks to this cardio technique, you will be able to shift the fat accumulated in certain stubborn areas such as the hips or stomach.

Once fat is "released" into your bloodstream, you must do classic cardio training to burn it. At the end of the session, repeat short, intense intervals again to burn off all the sugar stored in your muscles.

It is important to start with moderate-intensity intervals and adjust them as your body gets used to them. Otherwise, you may exceed your training capacity.

Aerobic exercise without machines

Some people feel unmotivated or bored with exercise machines. In such cases, it is possible to do cardio exercises without the use of machines or special equipment.

Aerobic activities such as aerostat, dancing and spinning are great solutions.

It is recommended that you perform these activities under professional supervision to avoid injuries. It will also help you lose weight more effectively. Perseverance is important, so it's important to choose an activity that you enjoy and keeps you motivated.

Endurance exercise - some useful tips

Regardless of what endurance exercise you do to lose weight, there are some recommendations to keep in mind. First, keep hydrating your body during training.

Proper hydration will avoid fatigue and any cramps and spasms. Another element to pay attention to is proper stretching after each cardio session.

Finally, it would be best to combine cardio training with strength training. This will enable you to build muscle mass, reduce body fat and lose weight.

Besides, muscles burn calories even after training. Therefore, your body will continue to lose body fat without any effort.

If you want to change the appearance of your body for the better, this challenge is just for you. It's about doing 50 push-ups in 30 days! It's time to put your stamina, strength and your ability to beat yourself to the test.

This challenge will not only give you a great body that everyone dreams of, but it will also bring you tremendous health benefits. Keep reading this article and let yourself be convinced!

Push-ups are an exercise that uses your own body weight. It is used in various trainings, such as crossfit, calisthenics or military training. Push-ups work different muscles such as the pectoral muscles, triceps, trapezoidal muscles and isometrically also the abdomen. Are you ready for 50 pushups in 30 days?

 Where to start to do 50 push ups?

There are some guidelines that you must follow in order to complete the 50 push-up challenge in 30 days. This is to ensure its effectiveness, as well as maintaining your training dynamics, which will motivate you not to leave the challenge halfway. To get started, keep the following aspects in mind:

• You should have a full day to rest: you need to rest enough for your muscles to recover from your workout. Also, one day a week (it could be Sunday) should be a full day of rest. This way you will avoid overtraining and give your muscles a rest.
• You need to do 50 push-ups, no more, no less. Regardless of whether you are doing other exercises in addition to push-ups, it is important that you maintain the same number for 30 days. If you do less you won't see results, if you do more you tire your muscles.
• Warm up before doing push-ups. Never start push-ups without warming up first. Starting exercise without warming up can cause cramps, muscle tension, and soreness.

Feel comfortable

So remember that there are 50 pushups that you have to do until 30 days pass. This challenge does not exclude anyone, that is, it is not necessary to have great physical ability to be able to do this. You just need to find a way to get comfortable so that there are no problems with doing 50 push ups.

You can divide 50 pushups into two sets of 25 or 5 sets of ten. No matter how fast you exercise, do push-ups at your own pace. There is no point in doing 25 pushups in a row if they are badly done, it is essential that you always do them carefully and correctly.

To prevent those 30 days from becoming a tedious routine or boredom, it is recommended to vary the style of push-ups. We'll show you some variations that you can implement in these 30 days:

50 push-ups on the knees

This type of push-up is great for those who are just starting out or don't have enough strength yet. Their implementation is very simple. Keep your hands and knees flat on the floor and keep your body straight.

Then, in this position, bend your elbows until you are very close to the floor and stretch to return to the starting position.

Traditional pushups

We all know traditional or basic pushups. The same ones they teach us in physical education lessons at school. You can practice this push-up by starting with a plank or a knee push-up.

It's important to learn traditional pushups first so that you can then perform other, more complex pushups.

To perform this exercise, your hands must be shoulder-width apart and your palms resting on the floor. Your whole body should be upright and your legs fully extended. In this position, bend your elbows until you almost touch the ground, and return to the position you were in when you first started.

Push-ups supported

Elevation push-ups require strength and balance, especially at chest and shoulder level. To make them, you will need a support in the form of a bench or a chair that is not too high.

Place your arms on a chair and position the rest of your body as if you are about to do a traditional push-up. Be careful not to lower your hips too low when doing push-ups, and tighten your abs and buttocks.

50 T-shaped pushups

T-shaped push-ups work simultaneously on the oblique abdominals and arms. To do this exercise, position your body as if you are going to do basic push-ups and do one push-up.

On your way back, raise your right arm and turn your torso towards the raised arm. Return to the starting position and repeat the same with your left hand.

Now that you have different pumps at your disposal, you can change them and make modifications. Thanks to them, you will get everything your body needs to improve its appearance and physical fitness.

50 push-ups in 30 days will be the challenge of the month that will give you the impetus to do even bigger things. With effort and persistence, you can achieve anything!

Those of us who are already bored with regular aerobic exercise can now try a new training format that has already gained many followers around the world. This new format is called "High Intensity Interval Training" and is a great option for those who go to the gym and want to start a new form of exercise.

So let's see what this high-intensity interval training is and looks like for beginners.

Overall, high-intensity interval training is one of the most complete ways to exercise. It makes your whole body work at the highest level of intensity, which you must take into account when performing any form of physical activity.

And if you'd like to know more about it, just take a few minutes to read the rest of our today's article.

What is this high-intensity interval training anyway?

High Intensity Interval Training is also known as HIIT (derived from the first letters of the English name High Intensity Interval Training). Overall, it combines vigorous exercise with other, less strenuous activities that help your body regain strength.

Such a selected alternative allows for effective training, which is at the same time pleasant, fun and really very efficient. It is especially eagerly chosen by beginners in the world of aerobics and sports training. Every day, more and more people are choosing to add HIIT beginner routines to their active lifestyle.

Due to the interesting nature of exercise and the characteristics of high-intensity interval training, it is unlikely that anyone will want to give up this form of activity. While many people stop going to the gym after a few traditional training sessions, HIIT offers many additional reasons not to.

The benefits of high-intensity interval training

This innovative training method allows you to achieve interesting goals both on the aesthetic, health and fitness level. The most important benefits offered by high-intensity interval training include:

• An extremely effective exercise program that allows you to both lose weight and burn large amounts of fat. It involves burning calories both during training and in the hours following the end of the training session.
• Effectively influencing your strength and using natural resistance. Due to this, your muscles and breathing will noticeably strengthen faster. And this, in turn, also accelerates the building of your muscle tissue.
• High-intensity interval training also contributes to the equalization of blood pressure, which is why HIIT is a recommended form of activity for people struggling with hypertension.
• It increases the efficiency of the circulatory system and increases the maximum value of the VO2 parameter (VO2 max.), I.e. the body's ability to absorb oxygen. That is why you are more efficient and effective in any type of physical activity.
• High-intensity interval training increases insulin production. By doing HIIT exercises, you reduce the likelihood of developing diabetes.
• HIIT training stimulates the production of hormones. These include testosterone and growth hormone, among others.
• It helps to get the right level of cholesterol in the blood by reducing "bad" cholesterol and increasing "good" cholesterol.
• It saves time. A HIIT session takes significantly less time than conventional aerobic exercise.

What do you need to know when starting HIIT training?

The high-intensity interval training (HIIT) routines are very tempting because they deliver great results in a short time. And those are two really attractive-looking benefits.

However, always remember that, as with any other physical activity, you must gradually increase your load in terms of exercise intensity. There are people who have never done any form of physical activity or have stopped exercising a while ago and have now decided to start over. If you belong to this group of people, we have one essential piece of advice.

You should definitely start with the HIIT training program designed for beginners. It is he who will allow you to start high-intensity interval training and at the same time avoid any health risks. You will be doing the exercises that you should gradually incorporate into your daily training routine. This will help you avoid pain and injuries.

Beginners can track the progress of their HIIT training with the help of the heart rate monitor. There is a simple formula to estimate your baseline value: Your maximum heart rate during training = 220 - age. The calculated parameter will give you a reference value for tracking the progress of your exercises.

But the best advice is to pay attention to what your body says. During high-intensity moments, we suggest you put maximum effort into them, while low-intensity exercise is all about rest and lowering your heart rate.

Examples of HIIT exercises for beginners

As with any sport, high-intensity interval training begins with warm-up exercises necessary to avoid injury.

• So you must, for example, engage in gentle types of physical activity such as walking and running. In this way, your body gradually prepares itself for action.
• Then raise your knees as many times as you can for 15 seconds. This technique is also good for runners. You should do this while standing in the same place and landing lightly on your toes.
• Now it's time to alternate right and left hand boxing at low speed. Your hips should move with your arm movements. The entire exercise should close within one minute.
• Then it's your turn to raise your knees as you jump. Do this exercise at high speed for 15 seconds.
• The next step is high intensity burpees performed for 15 seconds. To begin this part of the training, step out of the plank position. Then lift your body up, resting only on your palms and the tips of your toes. Jump now by bringing your feet together and clapping your hands, then after landing, go back to the plank position as soon as possible.
• Then lift your knees high at low intensity for 15 seconds.
• Perform jump squats at high speed for 15 seconds.
• Then move on to a slow one-minute walk.

In addition, it is possible to perform other variations of exercises, for example taking turns tossing a medicine ball or using dumbbells. The main thing is to change the intensity level in quick succession and then gradually increase the rhythm.

Suh activities help us alleviate stress and anxiety. Our bones along our blood cells are in need of vitamin D, phosphorus and calcium and outdoor activity provides us with all these. For children, outdoor activity builds in them teamwork spirit and cooperation. It also boosts our self-esteem. Scientists have found a strong link between nature walks and memory retention in humans.

It is said that when we walk around trees it promotes our memory almost 20% more. Stress reduction is another factor that supports outdoor physical activity. Our cortisol levels are lower when we spend time in nature.  A better heart rate among people spending time in forests is now scientifically proven.

Mother nature has a calming effect on human mind that is the reason spending time outdoors reduces anxiety and depression. It tappers down the feelings of anxiety and anger in us. Long and brisk walk has proved to be a great source of improving the quality of our sleep as well as regulating our sleep cycle.

Our body clock works right when we take walks or exercise in sunlight and helps us in regulating our sleep pattern. Physical activities no doubt improve our immunity, if carried out in nature it enhances the effects. Getting vitamin D makes our body stronger and more immune to disease. Lastly, for adults it is more important to keep a check on their fat levels. Outdoor activity helps us reduce and maintain the fat level in our bodies by burning the unnecessary fats.

What is Kinesiology Tape?

Also known as kinesiological taping, the idea is to provide stability to joints and muscles that are damaged or prone to pain or spasms. This method is usually used to prevent injury as well as to heal ailments and reduce pain and swelling.

Kinesiology tape is a technique that has been used for years in the world of professional sports. However, recently taping has become famous thanks to the 2008 Beijing Olympics. Various athletes showed up with colored kinesiology tape on their hands, shoulders, knees and wrists.

The bandage should be applied by a physician specialized in kinesiology. Most often, the same professional who cares for the athlete uses a bandage. In addition, sometimes a physical therapist or chiropractor may apply tape.

Where to apply kinesiology tape

The tape can be applied to any part of the body that needs it, starting from the very end of the muscle and moving it to the other side, keeping the tape tight.

Stretching a muscle in this way by creating a tension on the skin allows for some kind of free space to be created between the dermis and the muscle.

As a result, blood flow increases and the injury healing process speeds up. Flexible therapy tape is a real eye-catcher with its vivid colors. However, the colors are purely for aesthetic purposes.

The rest of the tape is the same as all the rest. It is made of cotton fibers that allow air to circulate and contains self-adhesive acrylic that sticks to the skin.

Additionally, this glue activates body heat. One of the main features of a kinesiology tape is that it can extend as much as 140 percent of its original length.

The basics

This method builds on old flexible therapeutic techniques that confirm that tissues perform better when there is less fatigue or tension in the area. Therefore, more blood flow and less pressure lead to less problems and irritation and better movement.

This tape is not, as some may think, an illegal method of gaining an advantage over your opponents. For this reason, its use is permitted at national and international competitions, including the Olympic Games and world championships in various sports.

Most athletes who use kinesiology tape do this to prevent recurring injuries, not to feel the pain of an old injury, or to recover faster despite hard muscle work during training or competition.

Therefore, athletes do not use it for no reason or simply to "move the joint more".

The benefits of kinesiology tape

Knowing that kinesiology tape increases the regenerative abilities of the human body, more and more professional athletes are using it. Muscles have the power to control many different processes. They don't just control the simple movements of the human body. In addition, they are responsible for the circulation of lymph and venous fluids, temperature regulation and much more.

How to load the tape?

Kinesiology Tape is available in three basic ways: I shape for small or linear areas; Y shape for big muscles and X shape for bigger and longer muscles.

First stretch the tape a little, then remove the protective backing from the tape. The idea is to place one end of the tape where the muscle begins and then stretch it to where you want it to relax.

The rules dictate that you should not run the tape from one end of the muscle to the other as this may cause cramps or stretches.

After application, the tape can last for about four days and does not come off under the influence of water or sweat. To remove the tape, pull it towards the body hair (previously shaved) without pulling.

In conclusion, we assure you that it is a good idea to use kinesiology tape when you get injured or feel pain in your muscles. When you do this, you will find that you can exercise without problems and speed up your recovery.

Orthorexia is a disorder (little known), in eating behavior, and consists of the obsession with healthy food, that is, a person only lives thinking about the nutritional, caloric and energy value. In addition to the exaggerated concern that food is free of transgenic components, artificial substances, pesticides or herbicides.

According to specialists, there are two possibilities for which a person develops this disorder: the first is the obsession with the ideal body, which triggers an obsession to lose weight, and the second (more common), is not worry Because of the weight, it is actually an obsession to maintain a totally organic diet.

According to a Nutrition the orthorexic patient does not substitute the foods that he eliminates from his diet (which affects his immune system), for others that can provide him with the same nutritional supplements, which translates into anemia and vitamin deficiencies.

WHAT ARE THE SYMPTOMS OF ORTHOREXIA?

In general, a person who suffers from this eating disorder presents attitudes that are easy to identify, such as the following:

• Excessive preoccupation with the food you eat.
• Absolute elimination of certain foods in your diet (meat, fat, sugar, flour, etc).
• Punishments are created with rigid diets and fasts, for violating the established diet.
• Hours are spent planning and preparing meals.
• Although orthorexia starts out as a good habit, it actually turns into an obsession, which could lead to dangerous weight loss.

HOW CAN YOU PREVENT YOUR RISKS?

According to health specialists, the first thing you should do is NOT restrict any food in your diet, remember that you can consume all the time of food as long as it is in moderation, from time to time a little taste will not hurt you.

Do not forget that it is essential to follow a balanced diet, that is, follow the food triangle. If you have any questions, seek advice from a nutritionist, as they will tell you what types of foods and what amounts are ideal for you, depending on your age, sex and height.

If you feel that it is super difficult not to feel guilty when eating, the best thing you can do is seek psychological help, since you could have a body dysmorphic disorder (obsession with physical perfection), or some type of obsessive behavior, that prevents you from enjoying your life and your food.

Now that you know what orthorexia is, take good care of your diet, we do not say that organic food is bad, on the contrary, simply maintain a balanced diet and seek help from a professional who will advise you so that you do not put your health at risk.

This common cliché has been passed down from generations to generations and will probably carry on like this for years to come.  The argument boils down to the point if an apple a day really keeps a doctor from earning his bread, the answer is yes and no.

Apples whether yellow, red or raw tree apples and filled with substantial amounts of nutrients. Major apple nutrients contain pectin, a prebiotic that is programmed to work with the healthy bacteria in your stomach. Apart from being filled with nutrients of all kind apples are immensely injected with Vitamin C, a naturally occurring immune system booster. Cancer, the disease that has not been cured yet, can be halted or even reversed by bites of an apple.

Researchers at the University of Dartmouth tested the theory practically after conducting tests on adults that eat apples and those who don™t, it was concluded that people who do not regularly consume apples have much more healthy habits as compared to those who don™t. Apart from keeping the doctor away, Apples serve as a great snack for a family picnic, it is a snack and anti-doctors at the same time which is why it is labelled as œThe King Of Fruits among many.

Health experts suggest that dieting means calorie restriction so that we can reduce weight fast. In theory, dieting stands for balanced approach towards food. However, the common practice among people trying to reduce weight is abandoning all the nutrition and just taking salads and soups to keep them full.

Fad diets especially recommend that people stop taking a type of food entirely, such as carbohydrates or fats. Fad diets may help in losing weight quickly but they disregard the basics of good nutrition. People may lose weight with the help of fad dieting but the weight loss is never sustainable.

Most people gain back the excessive weight as soon as they stop taking the suggested fad diet. Quick weight loss has its own health risks like dehydration, tendency to feel constant fatigue, headache, malnutrition and irritability. Nutrition on the other hand, emphasizes a diet which can provide the human body with complete source of all the necessary nutrients such as vitamins, protein, minerals and calories.

All these nutrients are extremely necessary for our bodies to function healthily. A healthy diet includes plenty of vegetable and fruit along with low fat food, grains and healthy oils. Weight loss is surely possible with good nutritional food but it would be gradual yet sustainable. Good nutrition also helps us in maintaining a strong immune system, it enhances energy levels of the body and creates a sense of well-being.

The sleepy-headed effect, also known as the sleep-over effect, is a term that refers to the effect on the recipient of information that was initially rejected as false.

According to some theories, the sleepy effect is that the recipient initially ignores a message that does not appear credible. However, he eventually begins to believe in it, even though he initially thought it was a fake.

We can start believing false information when new, external evidence emerges to back it up. On the other hand, we may start to believe fake news as a result of our internal reflections that lead us to re-evaluate the information over time.

The sleepyhead effect may seem like a somewhat contradictory mechanism. After all, we tend to question more deeply messages we initially didn't believe in than those we believed.

However, this does not mean that some of the information stored in our memory will not become important someday, even if we initially thought it was questionable. They start to be meaningful to us when we come across other data that make us change our minds.

Where did the sleepy effect come from?

In the 1940s, during the Second World War, governments carried out many publicity campaigns to get people to view war in a positive light. The US Department of War, in particular, wanted to know if their propaganda films were effective.

With this in mind, a series of experiments were conducted to analyze how propaganda films influenced the attitudes of soldiers. The results were quite puzzling. The researchers found that the short films did not influence the attitudes of the soldiers in the way they expected.

When the films were informative, they strengthened already existing attitudes. However, after seeing them, the soldiers were generally not more optimistic. In other words, producers and psychologists failed to achieve the goal for which they created short propaganda films.

Oddly enough, they also found that after a few months, these short films had a surprising effect on the soldiers. Although the soldiers did not change their attitude to war immediately after watching the spots, some changes in their thinking took place after nine months.

As might be expected, this phenomenon has been widely discussed in scientific psychology, as it is difficult to say exactly whether the changes in attitudes after such a long time should be attributed solely to watching the short film.

Some credible studies show that the convincing effect of a message is highest as soon as the information is received. Therefore, it can be assumed that the more time passes, the more the impact on the recipient diminishes. Advertising agencies know this well. Therefore, they often offer some sort of reward to those who make quick purchases.

Necessary conditions

For the sleepyhead effect to work, two basic conditions must be met:

• Strong starting effect: The sleepyhead effect only occurs when the persuasive message has a strong impact from the very beginning. This is because a strong impression guarantees that the information will stay in the recipient's memory and thoughts for a longer time.
• Common sense message: When an information source is not credible, recipients tend to discredit the message. Nevertheless, if it turns out that a source is not credible until after watching the video, we are more receptive to messages and also more susceptible to suggestion.

The marketing industry does not shy away from using this knowledge in practice. An example would be an article on the benefits of chocolate to convince your audience to consume more of it. There is a note at the end of the article that the author of the text is related to the chocolate company.

So when we get convincing news about how beneficial it is to eat chocolate, before we know its source - the chocolate maker - we will be more susceptible to the sleepy effect.

The explanation of this interesting phenomenon, which turns out to be the sleepyhead effect, can be very simple. Some people say that as time goes on, the mind forgets that the source of the information was not completely trustworthy. Nevertheless, the information itself remains in our memory.

This is the reason why we become more prone to trusting information from untrustworthy sources over time than when we read it for the first time.

The sleepyhead effect is one way that advertising and the media can try to convince you to take notice of something. They can also encourage you to buy things you don't need or vote for a specific candidate. In addition, this phenomenon can make you ignore the negative qualities of the product they offer.

We gain excessive weight when we start taking in more calories than needed for our body needs. The situation worsens when we do not take exercise to burn those extra calories. The study suggests that in early childhood days, nearly half of total energy in our body is used by the brain. Christopher Kuzawa, who is a co-author of the research paper, declares that energy expenditure of childhood affects energy patterns in later years.

The author announces that we know the importance of energy burnout in order to lose weight. He further says that at the age of 5 years, children™s brains consume almost half of their bodily energy, which causes them gain more weight when they become adults. However, he admits that they have found no clue yet about the variation of energy consumption among kids.

The aim of the research was to encourage other researchers to join hands to find out about how to measure the energy use of the brain to know more about child development, in particular the studies focused on the risk of obesity.

The findings of the research helped the authors to confirm long-awaited hypothesis in the field of anthropology. The hypothesis said that in comparison with other primates and mammals, human child grows much more slowly as human brain is in need of more energy to develop.

Today we also have an advantage that our parents did not have: new technologies. In mobile phones, computers and tablets we have thousands of possibilities to activate the mind thanks to millions of applications available on the market.

But in this sea of ‹‹technology, let's not renounce the physical pleasure of the game. Let's not forget what a joy it is to mate with a good chessboard.

In the list below we list a number of games for training your mind. However, it should be noted that there are many more of them, because the imagination has no limits and there is always the possibility of creating new games or variations of existing ones.

Games to train your mind

Games to train your mind are often referred to as vitamins for the brain. Indeed, the metaphor is very successful. Sometimes we meet people who say they are doing enough on a daily basis to keep the brain active.

Although here we can also be wrong. For example, with multitasking, what you actually exercise is stress and anxiety. Thinking a lot, not getting enough sleep, and being busy all day long actually contribute to cognitive decline. It doesn't matter how much we move or what diet we use.

If we don't pay attention to cognitive flexibility, if we don't arouse our curiosity, or we don't allow ourselves to learn new things, our brain stagnates.

The plasticity of the brain, or the ability to change its structure based on our behavior and approach to better adapt to its environment, is a unique process that is within the reach of all of us. It is enough to spend half an hour to an hour a day playing games to exercise your minds.

If we also add good life habits to them, our body and mind will appreciate it. Moreover, a healthy, fit and curious brain is synonymous with mental well-being. So why not give it a try? Here we have a number of very interesting proposals ...

1. Logic games developing lateral thinking

Riddles, riddles, stories with a challenge, incomplete series ... Puzzle games are the perfect training that forces us to think creatively, using both inductive and deductive abilities and innovation.

Example:

What is the question that no one can answer?

Answer: Are you sleeping?

2. Creative writing games

Among the games that train the mind, those related to creative writing cannot be ignored.

We only need three things: paper, pencil and unleashed imagination. Here are a number of interesting ideas that we can share with friends and family:

"Sam spent three hours looking for a red sock" -> Write five suggestions explaining the situation.

You just got shipwrecked on a desert island: "What message would you put in the bottle before throwing it into the ocean?"

"The Seven Deadly Sins." Pick one deadly sin and write a story.

3. Chess, a game classic

In recent months, chess has become relevant again with series such as The Queen's Gambit. Therefore, for people who do not know the rules of chess yet, have not mastered their techniques or can control all the moves, it is time to get to know this queen of games.

Research, for example, shows that playing chess optimizes cognitive functions, develops attention, concentration, and even improves problem-solving abilities.

4. Backgammon - one of the oldest games

Anyone who has been a fan of the series Lost - Lost will remember some of his characters playing with a unique board of elongated triangles and round pawns. Its backgammon, a game that already existed, at least in a primitive way, in ancient Egypt.

5. Sudoku, sweet food for your brain

Sudoku is undoubtedly one of the most classic of the mind training games. Is there anyone who hasn't had a good time solving this mathematical proposition?

Sudoku was invented in the late 1970s, and today this puzzle continues to challenge our minds for hours.

6. Scrabble or word games to train your mind

Scrabble, the word game ... Today it is still one of the most downloaded games in our mobile applications.

The purpose of this proposal is both simple and interesting: to create words from different cubes that contain very specific letters.

7. Chinese

We all know the classic game of checkers. However, in their Chinese version, the thing becomes more original as well as complex. A Chinese requires the participation of two to six people.

The goal is to move the pieces to the corners opposite to the starting position using one-step moves or moves where some pieces jump over others.

8. Games to train your mind: puzzles and Rubik's cubes

Among the mind-training games, it is crucial to always have puzzle toys such as the classic Rubik's Cube at your fingertips.

Putting aside technological applications and focusing on the physical manipulation of objects in the form of a game is also a great option for improving your visual-spatial skills.

9. Find the hidden object

When it comes to this kind of mental fun, it makes sense to go online or in app stores to discover these resources.

Hidden object games, in addition to being beneficial, allow you to improve your attention, discrimination, concentration and patience.

If we had Where's Wally books decades ago, today we can delve into mysterious castles, mysterious islands, and fantastic scenery where you can find these hidden objects. The entertainment never ends.

Finally, while we could add many more to this list, it is very possible that many of us still do not know much of the ones described here. It's time to train your brain, it's time to dedicate some of our time to one of these games.

Why did you pay attention to this?

One of the criteria that determine the well-being of an urban area is considered to be how green it is. And this also has a scientific basis. Many studies in recent years have shown that living in green areas promotes better physical and mental health, especially when it comes to children. Some scientific studies have even found that the presence of deciduous vegetation affects the success of children in school. Although the benefits of the environment for human health are not the subject of heated debate among scientists, the mechanisms underlying it are not known. Some believe that dense vegetation reduces the impact on humans of urban stressors such as noise, heat and air pollution, which affect cognitive function and overall health. Others attribute the effect on our evolutionary emotional perception of nature to recovery. It is not easy to understand this question, so scientists decided to find out whether different mental environments have the same effect on children's mental development.

How did they study this connection?

The researchers conducted a long study involving 3,568 children from 31 schools in London, ranging in age from nine to fifteen. It is during this period that key changes in the brain take place that affect the ability to perceive the world, think and make decisions. The researchers assessed the cognitive development, mental health and overall well-being of all participants. Therefore, they tried to find out whether these indicators are related to the environment in which children live.

The area was divided into two groups: green space (forest, meadows, park, etc.) and blue (rivers, lake, sea and the like). For their part, in the green space they separated the forest area and meadow, ie rich in trees and those where they are scarce. To calculate how often children come into daily contact with each of these environments within 50, 100, 250 and 500 meters, the researchers used satellite images of the surroundings of schools and children's homes.

What are the results of the study?

The researchers concluded that daily contact with wooded areas is associated with higher rates of cognitive development than regular stay in poorer meadows. These children also had a 16 percent lower risk of developing emotional and behavioral disorders over a two-year period. A similar pattern was also found for green space in general, but it did not apply to blue. According to the authors, their results should be taken into account when planning urban planning to get the most out of cognitive development and mental health from their environment. At the same time, the authors point out that the limitation of their work can be considered the fact that more than half of the participating children had parents who were engaged in management or professional activities. Therefore, it is possible that children from less well-off socio-economic groups are underrepresented in the study, and they may be affected differently by plantings.

Also, this study does not explain why only trees have a significant impact on mental health. Perhaps the thing is more plants and animals that can be observed in wooded areas. However, this issue needs to be investigated in more detail.

Green spaces are likely to have a positive effect not only on children's mental health, but also on the development of the immune system. Last year, scientists demonstrated that regular games on green playgrounds are associated with a better immune system than games on conventional concrete playgrounds.

Do you want to know what allergy tests are for children? Allergies are characterized by an overreaction of the body to exposure to a certain substance. The body recognizes such a substance as foreign and dangerous to the body, thus over-activating the immune system. In severe cases, allergic reactions can even be life-threatening.

Allergic rhinitis, hives and bronchial asthma are just a few examples of diseases that may explain what common allergic processes are. Fortunately, children's tendency to these reactions can be diagnosed with a variety of examinations and tests. Do you want to know more about them?

Allergy tests in children - common types

While skin tests are the most common and well-known, there are also other options that allergists and other specialists (such as pulmonologists) use to help diagnose these problems. Here are the most important of them!

Blood tests

Most blood tests that are useful in diagnosing allergies measure the level of immunoglobulin E. This is a type of antibody that is very important in allergic reactions, and if the blood test shows elevated levels, doctors consider it a predisposition to develop allergic disorders.

There are many types of immunoglobulin E (as many as there are agents capable of causing allergies in children), therefore blood tests usually focus on two main groups: total IgE and specific IgE.

The first, as the name suggests, is the sum of all these antibodies in the sample. The second test, on the other hand, relates to the number of antibodies that the body targets against a given factor.

Skin allergy tests in children

Skin tests are the most common and generally involve injecting a small amount of the agent that the specialist wants to measure the patient's immune response. As these are very low concentrations, in the vast majority of cases there are no adverse reactions apart from slight point redness of the skin.

Respiratory function tests

In the diagnosis of many diseases of the respiratory system, pulmonologists use numerous tests, such as spirometry. We collectively call them functional breath tests. Their diagnostic utility ranges from asthma to chronic obstructive pulmonary disease (COPD), to name but a few of the most popular.

There are very few cases where these tests can diagnose an allergy as such. They help detect lung disease in any patient, whether or not they are actually allergic. For example, a spirometric test makes it possible to diagnose bronchial asthma, which, despite the allergic component, is not the only sensitization effect.

Exposure, challenge and tolerance tests

As the name suggests, these are tests that involve the patient's exposure to certain substances in order to verify the body's response. They must be held in health centers that have the resources to deal with emergencies, but severe side effects from their use are quite rare.

According to the Clinical Immunology, Allergology and Pediatric Asthma, there are several routes of exposure to these substances: oral, conjunctival, nasal and bronchial.

Why is skin allergy testing in children so important?

You are probably wondering why these children's allergy tests are so popular and so common? The answer is simple. This has a lot to do with their practicality, low cost and the specificity of the diagnosis itself. Here are some of these reasons.

How and when do doctors perform skin tests?

The doctors responsible for performing this type of test are allergists. In most cases, the pediatrician will refer small patients to these specialists because, under certain conditions, they have developed bothersome or severe symptoms. For example, these may be bronchial asthma, allergic rhinitis or frequent food allergies.

Hence, allergy tests in children help diagnose and prevent certain conditions. To find out if your child needs it, go to the pediatrician and talk to them about these tests.

What happens if the test is positive?

Doctors believe that the tests are positive when a local lesion forms on the skin, which is characterized by enlargement, swelling, and redness. The largest diameter should be at least three millimeters.

In this case, the doctor may propose preventive recommendations (especially regarding diet) and treatment with antihistamines, immunomodulators and steroids, depending on the specific case of the patient.

Advantages and disadvantages of skin tests

The prevalence of atopy in the general population is very high. This term refers to the tendency to develop allergic reactions. For this reason, it is helpful for a person with a suspected allergy to know which other substances they react in a similar manner to.

Obviously, this is very useful in the nutrition field as it helps to avoid unnecessary exposure to potentially life-threatening foods.

Regarding the disadvantages of such tests, the possibility of severe side effects (including difficulty breathing, swelling of the entire body, and severe rashes) requires the involvement of medical specialists in facilities trained to deal with emergencies.

Necessary and important tests for the detection of allergies

All these studies help to better understand the health of children. In some severe cases, they must be accompanied by lifestyle changes so that children can live a normal and safe life. But the first step is diagnosis!

Finally, if you have any doubts, go to your pediatrician or allergist as they will know best what to do in your case.

Pakistan has the second highest HCV prevalence in the world. Approximately 11 million people are living with Hep C in the country. On average 64 deaths occur daily due to the disease in Pakistan. While the disease is highly curable in most cases, lack of awareness and late diagnosis contribute to the high transmission and death rates in the country.

A total of 340 applications from 60+ cities in 3 continents were received from SMEs, startups, and medical experts under thematic areas of prevention, detection and management. 18 applications were shortlisted for pitching in the hackathon, out of which top 6 were shortlisted for the finale.

The Chief Guest for the event-Dr. Faisal Sultan-SAPM for Health, sharing his views on the occasion said:

œThe challenge of the Viral Hepatitis epidemic is one that the Government is committed to meeting through the Prime Minister™s Program for Viral Hepatitis, which we are launching through our own resources despite the burden placed by of the Covid pandemic. The scale of this challenge will require the full participations of our citizens and the Private Sector. I am encouraged by the formation of the Corporate Coalition for Hepatitis Elimination in Pakistan, and congratulate the more than 300 entrants of today™s Hackathon for their spirit and innovative proposals.   I am extremely hopeful that with the support of these young innovators, we can eliminate viral hepatitis as a public health threat in Pakistan.

Dr. Nausheen Hamid- Parliamentary Secretary for MNHSRC who graced the occasion as the Guest of Honor said œHepatitis C in particular is a critical healthcare problem in Pakistan, with prevalence at persistently high levels. It gives me immense pleasure to witness this unique event and the impactful ideas presented as solutions here. Opportunities like these can help us break barriers to innovation and accelerate the development of solutions to resolve problems at various fronts, not only at a national, but also at international level. I would like to congratulate Teamup and sponsors Abbott, Ferozsons Laboratories Limited, Pepsi and Nestle for organizing and executing such an impactful event

Attending the event as keynote speakers were Dr. Annanya Shetty-Digital Connectivity and Solutions Manager Abbott, Osman Khalid Wahid-CEO Ferozsons Laboratories Limited, Dr. Nausheen Hamid-Parliamentary Secretary for MNHSRC, and Zouhair Khaliq-Co-Founder Teamup Group.

The platinum partners of the event were Abbott Pakistan and Ferozsons Laboratories Limited, while PepsiCo joined hands as gold partner and Nestle contributed as silver partner. Cash prizes were awarded to the top three participants who were as follows:

1^st Prize (PKR 500,000)- Slosh AI: A Super App, building an AI-based ecosystem for creating health solutions

2^nd Prize (PKR 300,000)- Nano-detectors: Using nano-particles based detection methods for effective diagnosis and monitoring of a viral infection

3^rd Prize (PKR 200,000)- Screen Pakistan: Developing a low-cost paper- based strip test for early Hep C detection

Slosh AI also bagged the Ferozsons Innovation Award and won a cash prize of PKR 100,000. The winners, in addition to the cash prizes, will have the opportunity to connect with relevant stakeholders required to practically implement their ideas including investors, Public Sector representatives & mentors/domain experts. They will also get the opportunity to scale up with the support of donors and acceleration partners.

About Teamup: Teamup is an incubation and acceleration platform, and is playing a pivotal role in leading the startup ecosystem in Pakistan. It has conceptualized and is managing the National Incubation Center since 2016 in partnership with the Ministry of IT and Jazz. Teamup, under various projects, has till date supported 250+ startups and 500+ startup founders, delivered 3000+ hours of curriculum, and helped startups raise more than PKR 2B investment, and earn more than PKR 3B in revenue.  With many companies under its portfolio, including Teamup Angels and Teamup Advisory, the organization has its roots embedded in innovation and provides consultancy and advisory services to the corporate, development sector and the academia.

About Ferozsons Laboratories Limited:

Ferozsons Laboratories Limited is a public limited pharmaceutical company, founded in 1956 with the vision to provide quality treatments to a large number of Pakistani patients. It became one of the first Pakistani pharmaceutical companies to be listed on the country™s stock exchanges in 1960and has been leading the Hepatitis C fight in Pakistan through access to HCV treatment as well as development of disease elimination program. Most recently, the company has launched the world™s first vaccine for Hepatitis E, another form of hepatitis that is hyperendemic in Pakistan and has high mortality especially in pregnant women, patients of chronic liver disease and the elderly. In 2019 Ferozsons in partnership with Gilead Sciences and Pakistan™s leading employers “ including Abacus Consulting, Abbott, Fast Cables, the Packages Group, the Sapphire Group, Service Sales Corporation, the Atlas Group, Descon, Nestle Pakistan Limited, PepsiCo, Roche Pakistan and Uber launched ˜Corporate Coalition for Viral Hepatitis Elimination™. The coalition plans to support Government of Pakistan™s commitment to eliminate viral hepatitis in Pakistan by 2030.

The child has a need to be accepted and recognized by parents as they are, with their strengths and weaknesses. No two people are alike, even identical twins differ in temperament, sensitivity, coping strategies, interests and abilities. And what about siblings with a greater or lesser age difference. The first, second and each subsequent child is a different, individual entity. So why do parents constantly compare siblings with each other?

Reasons for comparing

We live in a culture of judgment and comparison. These two strategies come quite easily to parents because our culture is actually based on them, they are just embedded in our lives. Already when we come into the world we are judged, e.g. we receive a given number of points on the  scale. Then there is a kindergarten and a school where grading is the order of the day.

Parents' experiences related to the development of older children may lead to the adoption of the so-called norms of what is typical and what is not. Hence, there are comparisons between subsequent children, also in the field of education.

• When the older sister is an exemplary student, the 3 years younger brother who goes to the same school will inevitably be compared to her. A seemingly innocent message such as "Your sister learned the multiplication table very quickly, you will definitely succeed too", not only communicates what we expect from the younger child, but also emphasizes the sister's behavior as good, desired and worth following. Perhaps some will say, and what's wrong with that? As a parent, I have the right to say what I expect from my child. However, it is worth considering what the younger brother feels in this situation and how it affects his attitude towards his sister. Perhaps this boy would love to learn the multiplication table quickly, but for some reason he is failing. Comparing his parents will certainly not help him. Rather, it will cause a feeling of helplessness, sadness and maybe anger towards your sister.
• The parent's fear of whether the child is developing well and is well. Such thinking is the result of the belief that there is one binding pattern in a child's development, which proves that it is correct. If a child deviates from it, e.g. cannot read in the first grade of elementary school, when his older brother was already doing it fluently at this stage of education, the parent immediately sees it as a problem. Instead of comparing with the so-called œDevelopmental norms and the skills of an older child, it is worth seeking specialist advice from the regional psychological and pedagogical counseling center.
• Motivating the child to try harder to do something or learn something. If our child has a problem with something, he / she is worse at e.g. the multiplication table, the last thing he needs is to cheer him up by comparing to others. The most important thing then is adequate support and acceptance. A supportive approach, care and help will bring about change much faster.

The Effects of Comparing

• Decreased self-esteem - when a child is compared, they often think that they are not good enough, that they cannot do anything, fail at anything, learn nothing, and are certainly not as smart and wonderful as their brother or sister .
• Reluctance and hostility towards the siblings with whom it is compared.
• Jealousy - he or she is better than me, my parents love him or her more, they are proud, and they only have trouble with me.
• Discouragement to work, to develop, to learn - comparing definitely does not motivate to work on difficulties.

Rebellion, anger and even aggression towards siblings - "if it wasn't there, it would be better".

Comparing does not help sibling relationships. On the contrary, it breeds tension, reluctance and distance. It helps neither the child being compared nor the one to whom we are comparing, because neither of them can feel good about themselves.

What instead of comparing?

Unconditional love, which is giving a child attention and love for being there, not for meeting parental expectations. Conditions should not be made without taking into account the thoughts, feelings, intentions and needs of each child. Children are loved by their parents, no matter how they behave, how they learn, and no matter what difficulties they have in doing so. Unconditional love is important because it allows you to build self-esteem and self-acceptance, not only when the child is doing well, but also when experiencing difficulties and failures, including educational failures. Only when a child experiences acceptance from parents can it build a sense of self-acceptance.

Seeing a child here and now, perceiving diversity as a resource - it is worth looking at each child as a unique individual, as if separately. It is important to recognize the differences between children and approach each one with curiosity and an intention to know, without being based on evaluation or comparison. Being seen and accepted as it is the foundation of building self-esteem.

Acceptance and appreciation - every child is different and has a right to its ups and downs. They also shape the child's personality, and what helps when experiencing difficulties is the adult's kind response, support and acceptance. These are questions like: how can I help you, what can we do together, what is your idea, what will we do now?

 What does it mean to accept a child?

• To look at your child with kindness and allow him to be who he is, that is, separate from us, but also from his siblings.
• Take it as it is, without repairing or "tweaking" it according to your own expectations or dreams.
• Be convinced that the child is competent and able to take care of his needs, although he needs our support in this regard.

It is worth remembering that when it is difficult for us to accept a child, it may be that we ourselves need acceptance for ourselves, i.e. accepting and taking care of our emotions and needs.

Comparing hurts, distances, creates tension, distance between children. As parents, let's remember that each child is different and each child develops at its own pace. Each of them also has its own talents and strengths. Let us discover them with curiosity and let each child be just himself.

Knowing the severity scale allows you to better understand how intellectual disability is assessed by specialists and classified into one of the four identified severity codes.

What is intellectual disability?

Intellectual disability is a neurodevelopmental disorder, that is, a disorder diagnosed in childhood. It is characterized by deterioration of cognitive functions and difficulties in conceptual, social and practical adaptation.

In order to be diagnosed with intellectual disability, the following three characteristics must be present:

• Cognitive Impairment: Difficulty solving problems, planning, reasoning, etc. In addition, it is not uncommon for a child to have difficulties at school, planning homework, and even playing and interacting with others.
• Conceptual, social and practical adaptation difficulties: The child has difficulties with personal autonomy, social responsibility, social communication, etc. Hence, intellectual disability is detected when the child is forced to communicate with other people, regardless of age.
• Visibility of disorders during development: All these symptoms must present themselves during childhood.

After noticing intellectual disability, its degree should be determined. For this purpose, specialists use the scale of the severity of intellectual disability, in which they take into account not only the level of cognitive abilities of a given person, but also their ability to adapt.

Codes of intellectual disability and severity

When considering the change in cognitive abilities, the assessment is complemented by a qualitative analysis of the person's adaptability.

Thus, the scale consists of three areas related to social adaptation:

• Conceptual domain: understanding and using abstract thinking. For example, understanding symbolic language and understanding and using time and money.
• Social domain: Refers to a person's socialization skills. In other words, with whom and what he does, how he does it and what social tools he uses to express himself.
• Practical domain: characterized by, inter alia, personal care, hygiene and professional development skills.

 Identifying levels of severity of disability

Mild intellectual disability

In many cases, this type of intellectual disability goes unnoticed. Many of these people achieve independence and are able to adapt to normal life. In this way, they can compensate for their cognitive fluidity through physical labor or simply by spending more time on the task at hand.

Often times, their difficulties are confused with lack of interest, distraction, bad mood, lack of motivation, etc. Moreover, they usually need more time to learn. In addition, they have difficulties with planning, abstract reasoning, defining strategies and priorities.

They can learn language and arithmetic, but have difficulty when the issues become more complex.

Moreover, people with mild intellectual disabilities can communicate in an acceptable way in their social environment. However, most of these disabilities become apparent when children play together.

In short, a person with a mild disability is able to develop conceptual, social and practical skills, but at a more limited level than a person without a disability.

Moderate intellectual disability

Unlike the previous one, this diagnosis is more restrained. Weaker conceptual, social and practical skills are more prominent. Moreover, a person with this disability is not fully independent.

Their learning ability is more limited. The limited development of conceptual skills makes it difficult to work with abstract concepts. So, when these people have to work with realities that are not tangible or have no hypotheses, they feel lost.

Moreover, their limitations in social environments are visible.

For moderate intellectual disability, practical skills depend more on external support. In addition, it takes more time to master activities such as personal care, hygiene and household activities.

Intellectual disability to a significant degree

People diagnosed with significant intellectual disability have very limited conceptual learning opportunities. Therefore, they are not expected to have a complex symbolic understanding, rather a more material understanding is present.

The main tools of social development for these people are, in addition to gestures, simple expressions. Moreover, their social circle includes only the family.

Thus, a person with a severe intellectual disability is highly dependent.

Deep intellectual disability

A person diagnosed with severe intellectual disability is completely dependent. He only socializes through facial expressions, especially when he wants or rejects something he sees. In many cases, it is able to follow simple instructions and procedures, but in a highly automated manner.

What to do if you suspect an intellectual disability

Now that you know the four subtypes of intellectual disability, you can be a good researcher in the early stages. Therefore, if you notice any of the above symptoms, it is better to consult a specialist as soon as possible.

Remember the information above, but stay calm in the light of suspicions, as stress or anxiety can also affect your cognition. Low academic performance or a lack of social interest are not always caused by intellectual disability.

On warmer days, we play outdoor sports. This is undoubtedly good, but the heat can have a negative effect on us. In this article, we'll tell you how to train in heat for running.

Advice for runners

If you like jogging and are a beginner, there are some considerations. Your decisions can result in good results or lost training.

When you choose the right time and running gear, you are unlikely to quit your workouts after a week (or less). Think about the following:

1. Don't run at noon

The midday area is not the right time to exercise, especially outside. It's best to run early in the morning or after 6pm. Avoid mid-day training and look for a shaded path.

2. Protect yourself from the sun

On cloudy days, the sun is also active. Even if you are not running at noon, you need to protect yourself from radiation (unless you are training at night).

Before leaving the house, apply sunscreen, especially on your face and neck. Don't forget sunglasses and a hat. This way you will protect yourself from harmful UV radiation.

3. Drink plenty of water

Surely you've heard this advice a hundred times, but it doesn't hurt to recall. One more should be added to the famous two liters of water a day in hot weather.

Don't forget to bring a bottle of water when you go to training, even if it weighs you down. It's best to drink small amounts every hour.

4. Choose routes in nature

Concrete is said to be hotter than anything else in hot weather. Therefore, choose a natural environment - trees and plants. It will be more pleasant for you, and the joints will thank you for running on more flexible ground.

If you live by a river or the sea, go to training there. The breeze will refresh you, and this is what you need!

5. Dress appropriately

Sports clothes are readily available. Get the right outfit for your discipline and season. Avoid dark colors that attract the sun's rays. Don't buy lycra clothes. Choose lightweight, breathable fabrics.

6. Pay attention to the weather

Air temperature and humidity are indicators that should interest you. When the air is œheavy it is harder for the body to cool down. In addition, less oxygen reaches the lungs then.

7. Decrease the intensity

There is no point in breaking records in the summer. Better to leave it on colder days. Even if you like to train in the heat, keep in mind that this is an additional burden on your body.

Reduce the intensity of your training sessions. Don't expect too much from yourself and don't exercise to the limit of your endurance, because then it will be harder for you to recover. Better to do little than nothing.

8. Have fun

We hope you enjoy running this summer. Take advantage of this time of year to exercise outside and admire nature.

With these tips, running in the heat will give you more benefits both physically and mentally.

But it's important to remember that intellectual disability is not a mental illness, but rather a developmental disorder. All people with this type of disability are in fact similar to us: they have their own dreams, interests, likes and preferences. We must not stigmatize this disorder. What better way to avoid stigmas than to learn more about what intellectual disability is?

Intellectual functioning and adaptive behavior

There are different degrees of intellectual disability, each with its own difficulties. They create problems with reasoning, planning, problem solving, abstract thinking, and learning - all because of slow and incomplete cognitive learning.

Their adaptability can also be very limited, both conceptually and socially and practically. Thus, their ability to express themselves linguistically or to read and write is underdeveloped, as are their sense of responsibility and self-esteem.

In daily activities such as grooming, personal care and food preparation, the level of autonomy depends on the severity of the disability.

Impact on health and social interactions

Intellectual disability may be accompanied by some changes in an individual's physical and mental health. These, in turn, can affect other aspects of your well-being.

Additionally, it can affect communication, interaction and participation in social contacts. Intellectual and adaptive limitations of these people prevent them from participating normally in the life of the community. It affects all their environments: home, school, work and free time. In this way, intellectual disability affects a person's entire life.

The role of IQ

The IQ quotient by itself is not sufficient to diagnose intellectual disability. In addition to quantifying intelligence with IQ, it is necessary to make a deeper assessment of a person's intellectual functioning.

IQ is the relationship between a person's mental age and chronological age. The first age corresponds to intellectual development: how they cope intellectually compared to the average level. Chronological age is determined by biology.

It has been assumed that an IQ of less than 70 indicates an intellectual disability. If the index is above 130, it means the other extreme: exceptional intelligence. IQ also classifies the degree of intellectual disability.

Intellectual disability and its types

There are mild, moderate, severe and profound types of intellectual disability.

Mild (IQ 50-55 to 70)

85% of people with intellectual disabilities have a mild disability.

• Mental Abilities: mildly lowered abstract thinking, functional abilities, cognitive flexibility, and short-term memory.
• Social domain: immature social interactions that leave these individuals vulnerable to manipulation.
• Practical area: requiring supervision, guidance and help in carrying out everyday life tasks. This help is very important, especially in stressful situations.
• Children with this type are no different from children without a disability until they get older.

Moderate (IQ from 35-40 to 50-55)

10% are mildly handicapped.

• Mental abilities: requiring constant help in completing daily activities. Sometimes it is even necessary for others to take over some of their responsibilities. With moderate supervision, they can learn self-care skills. They can perform unskilled or unskilled jobs, but always under supervision.
• Social field: When they communicate verbally, their language is less rich and complex than people without a disability. This means that they cannot correctly interpret certain social subtleties and have problems with establishing new relationships.
• Practical domain: with support and continuous instruction, they can develop certain skills and abilities.

Heavy (IQ from 20-25 to 35-40)

3-4% of people with intellectual disabilities have a severe disability.

• Mental abilities: very limited, especially in the case of numerical concepts. They need constant support in many areas.
• Social domain: their spoken language is very basic, sentences are grammatically simple, they also have limited vocabulary. They communicate very simply and focus on the present
• Practical area: requiring constant supervision in all daily tasks.

Deep (IQ between 20-25)

Although they are a minority (1% -2%), most of them are associated with a recognized neurological disease

• Mental abilities: clearly limited. They only think about the physical world and non-symbolic processes. Through instructions, they can gain certain skills, such as pointing at something. The associated movement and sensory problems often prevent the functional use of objects
• Social domain: questionable understanding of verbal and non-verbal communication. They express themselves in a very simple, mostly non-verbal way
• Practical domain: they are completely dependent in all areas. Only if they have no motor or sensory impairment can they participate in certain basic activities.

We need public support if we want to create an easier and more accessible environment for people with intellectual disabilities. Otherwise, these environmental constraints will only add to the difficulties they already face.

In any case, we should never forget that what matters first is the person, and only then his intellectual disability ... A person with intellectual disability has feelings, dreams and contributes to the functioning of the world, just like us.

Should you eat fruit before or after meals? Fruit is a key part of a balanced diet, and nutritionists recommend eating at least two to three pieces of fruit each day.

Quantity is not the only important factor. Time is also important. Many people see eating fruit after the main meal as a mistake. Others, on the other hand, do not agree with this opinion.

Why is it worth eating fruit after a meal?

As we mentioned earlier, some people prefer to eat fruit for dessert after the main day is over. Fruit is the healthiest dessert. Eating fruit for dessert will help you avoid eating candy or other high-calorie desserts.

Of course, you also need to keep an eye on your diet and eat a healthy main meal to balance out with a healthy dessert.

Fruit is always a healthier choice than a standard dessert. However, it will be even better to eat seasonal fruit that is readily available at a given time of the year. For example, you can eat watermelons in the summer and eat oranges in the fall and winter.

Why is it worth eating fruit before a meal?

Eating fruit before lunch or before dinner is the best choice if you usually eat snacks before your main meals. This will help you reduce your hunger before you eat, and thus you don't eat too much.

This is one piece of advice given to those on a diet, as fruit can be a filling snack. They will provide you with fiber and water, while not adding too many calories.

In addition, advocates of eating fruit as a snack believe it improves digestion and nutrient absorption.

Eating fruit as a snack supports an active metabolism. In addition, fruit helps to avoid succumbing to the temptation of eating processed foods that contain high amounts of sugar.

Don't turn fruit into juices

And no, we're not just talking about processed juices you can find in supermarkets! This statement also includes juices that you make at home.

Juices are not quite as healthy as fruit, because when you press the fruit, you throw away any pulp from the pulp. This is where most of the nutrients and fiber are found.

In addition, we know that eating natural sugars without fiber can lead to hyperglycemia. This means that your blood sugar levels will start to skyrocket. To avoid this, eat the whole fruit, with all its flesh and fiber.

Other facts about the fruit

Whether you choose to eat fruit before or after meals, remember that fruit is a low-calorie food.

This has an extremely beneficial effect on your diet. Take care to follow a balanced diet by eating fruit and vegetables, and you will certainly be healthier.

Remember that not all fruits and vegetables have the same caloric value. The fruit you are about to eat must be properly matched to your menu.

For example, bananas, coconuts, avocados, and dates are more caloric than apples, grapefruits, watermelons, or pears.

Including fruit in your diet plays a key role as it provides us with vitamins and minerals. In addition, fruits are an excellent source of antioxidants, they contain fiber, hydrate us and help cleanse our bodies.

When someone is out of balance, they become overly sensitive to external conditions and react in an exaggerated manner. Such people are fragile and unstable. They can often feel helpless when something bad happens to them.

They can easily become depressed or sad.

Sometimes imbalance can come from being overbalanced. Such an exaggerated balance is, to some extent, very bad. People who cannot achieve balance may lack affection or compassion. They may also be unethical or feel unashamed.

Everyone has their own psychological balance

Sometimes, mental illness can be a sign of a psychological imbalance. Proper treatment can help you deal with it. However, sometimes it is a personality trait and one can only work towards achieving a balanced personality.

Each of us is different. It is highly unlikely that what works for you will work for another person. You don't have to change who you are to achieve psychological balance.

It's about changing your identity. Even so, there are a few psychological factors you need to have in order to have a balanced personality. Without these factors, success in life becomes unlikely.

Psychological balance: to achieve this, you need to know yourself

First of all, you need to get to know yourself. You can do this by analyzing your skills and weaknesses. You need to know what you can afford and what is practically unattainable for you. Concentrate on your physical and intellectual limitations.

Introspective analysis can help you get to know yourself. It is about evaluating yourself, reaching into your own persona. You also need to do an external analysis. Besides, you also need to concentrate on what you are physically able to do so far.

Both analyzes can be tricky. Self-evaluation can make you less objective due to justification and defense mechanisms. Therefore, ask other people about yourself and compare their analyzes with yours.

As you start getting to know yourself, it becomes easier for you to define your life project, one that is achievable and takes into account your abilities. This will make you more stable and more confident.

Be sensible, not impulsive

Psychological imbalance can also result from being overly emotional. It's not that you can't act on your feelings and act on your instincts. You don't have to act dispassionately.

Try to balance the rational and the emotional. This balance will help you to face any difficulties or circumstances objectively without surrendering yourself.

Social skills are also extremely important. Try to forge social ties, family ties, or romantic ties. Relationships that are honest, tolerant and flexible.

Working on the social aspect of your life will help you not to focus so much on yourself. It will teach you empathy and compassion.

Finally, it is worth emphasizing that work is also important. Work that is too heavy or too light will make you superficial or materialistic. Both of these issues can lead to an imbalance in your personality and psyche.

Although you may lose your balance at some point, you can regain it. To maintain psychological balance, you need to know yourself, choose a coherent life project and not give up on your social life.

It is also useful in human body™s fight against infections as it boosts human immunity. Vitamin B has quite a group which includes B1, B2, B6, B12, biotin, niacin and folic acid. These vitamins have their importance for metabolic activity in our body. They help the body in making energy.

The group of B vitamins is extremely significant in terms of red blood cells that carry oxygen through the whole body. Vitamin C keeps our bones, blood cells and gums in good shape. It helps the body to heal after receiving a cut or injury. To keep our bones strong we need vitamin D, this vitamin helps in absorption of calcium in the body.

The type of vitamin that protects human tissues and cells from any kind of damage is vitamin E. the last one on the list is vitamin K which is called as clot-master because it helps cells in our blood to stick together to help stop bleeding when we get a cut on our skin. The two classes of vitamins are water soluble and fat soluble.

Fat tissues of human body store fat-soluble vitamins after we eat something, they stay there and are consumed when our body is in need of these vitamins. Among this class of vitamins are vitamin A, D, E and Vitamin K. Whereas vitamins that are water soluble travel in blood stream. If human body does not consume them, they come out of body through urine. Vitamin C and Bi vitamins fall in this class. Feeding kids with a variety of food is necessary to provide them with all the types of vitamins.

In the recent past, nutritionists have mainly focused on the selection of therapeutic foods for people suffering from various diseases - the right diet can, if not cure the disease, then greatly slow down its development.

Today, nutrition is understood more broadly: the fashion for a healthy lifestyle and the desire to have a perfect figure leads to a dietitian a huge number of people with a single goal - to lose weight. And here nutritionists are indispensable: they will make the optimal diet and give advice on how to lose weight without harm to health.

Specialists are in full swing

With all the variety of medical centers of certified nutritionists in the labor market, there are only a few - every year in the capital, only about ten doctors get the right to be called nutritionists ... To become a highly qualified nutritionist, you have a long way to go. First, graduate from a medical institute with a degree in "Medical Affairs" or "Pediatrics" (6 years of study).

Then enter the residency to specialize in "Diet" (two more years). Every year five to ten certified nutritionists come out of the institute. And that's all. The question arises: where do so many doctors come from to fill all the jobs? First, many nutritionists work in several medical centers at once. Secondly, sometimes doctors of other medical specialties act as the dietician: the gastroenterologist, the endocrinologist, cardiologists. But only a doctor who has received special training in the field of nutrition can competently cope with the task.

Universal doctor

Nutritionists working in hospitals or clinics make sure that patients follow the diet necessary for their disease. Of course, there are no conditions to provide individual nutrition to everyone in our clinics, all patients with the same diagnosis receive a standard menu.

Control over food units, introduction of new products and change of diets depending on new developments of dietetics - these are the main responsibilities of such nutritionists.

A nutritionist-consultant in a specialized center works with patients individually. Evaluates their condition, conducts tests, research, if necessary, sends for consultations to other doctors. And only after all the preliminary examinations begins the main thing - the preparation of the diet.

In order not to make a mistake in the diet, the doctor must have knowledge of various fields of medicine: gastroenterology, endocrinology, cardiology. The main principle of nutrition, like any other field of medicine - do no harm.

Required qualities:

• Tact
• Ability to withstand high loads
• Willingness to learn debts
• Mathematical abilities

Career and Salary

The young doctor first interns at the clinic. Then he starts working as a doctor. In parallel, engaged in scientific work. With each new degree (junior researcher, researcher, senior researcher, leading researcher, etc.) the salary on the tariff grid increases.

Salaries of state employees are small. Additional income comes from customer-funded commercial research (for example, in testing new pharmaceuticals).

Higher salaries in private clinics: Many nutritionists combine work at a research institute and counseling in one or more private clinics.

Taking medicine without the prescription of a doctor may have serious outcomes for the health of both children and adults. The reasons include the medicine not being licensed or off-label. Some herbal and traditional medicines are readily available at the counter but usually their usage is not based on evidence or may be inappropriately described.

Substandard and fake medicines are also widespread around the world and some new medicine for pediatric use might not have long term benefit or risk-based evidence. As a result, failure of treatment such as due to wrong dosage may bring toxicity for a short time period. Giving tablets in crushed form, dissolving them in solvents etc. could cause harm to children™s health.

Since laymen are not health experts, they must consult with a pediatrician before administering any medicine on a child. Sometimes the symptoms might be the same in a child yet the reasons might be different, in such a case self-medication can be extremely harmful. We must realize that nothing is more precious than human health therefore, we need to stop self-medicating our children as it can damage their growth rate and cause some serious health issues at later stages.

Are you in pursuit of your dream figure, but find it difficult to force yourself to exercise regularly? Learn about a few ways that will increase your motivation and make you train more willingly and regularly. Take a look at the tips below and never put off training for tomorrow again! Motivation - it is she who is of great importance in achieving body silhouette goals.

Read on and find out how to strengthen your motivation!

The importance of motivation during exercise

Do you know how important motivation is during regular exercise? The very meaning of this expression comes from the Latin word motivus, which means the act of moving, following. Moreover, it influences how we achieve our goals, meet our needs, and experience other pleasant sensations.

Each of us may have many reasons why we want to exercise regularly. The most popular are, among others, weight loss, the desire to improve the figure and better mood.

All of these reasons are our motives that lead us to exercise. Consequently, when someone begins to notice even the slightest progress and results, it helps them to keep doing so without getting discouraged.

Do you know how important is motivation?

When we start a new exercise regimen, it often happens with great enthusiasm! We buy new sportswear, weights and special shoes, only to give up and put all our plans aside after a while. A lack of motivation can only lead to two things: failure or a feeling of being lost.

While the importance of motivation during exercise is usually not talked about much, it does have an impact on the performance of each trainee. Feeling obliged and forcing yourself to exercise doesn't help; on the contrary, it is rather a way to lose motivation.

In fact, it makes us feel trapped and forced into unwanted activities.

Moreover, losing energy and enthusiasm is a surefire way to stop exercising completely. Therefore, you should always look for other ways to continue training. This is very important because the same reason that once motivated you may change over time.

Remember that it all depends on you!

Motivation is as important as you make it. In other words, the progress of your training is in your hands. If you start to see the first signs of a loss of desire to exercise, you are responsible for increasing your motivation.

As such, it is important to know how to identify symptoms of diminishing exercise motivation.

Of course, there will be days when you will not be able to fully enjoy your training, and that is perfectly normal. Even so, when these sensations are too common and begin to adversely affect you, you need to think about how you can fix it.

You should pay attention to small details, look inside the emotions, and act according to how you feel.

Define the exact goal you will be aiming for. Think about specific benefits and name them out loud. Imagine how you will feel and how it will affect your health, well-being and environment when you achieve the results you want.

Remember that there are different ways to stay motivated. First, remember that nothing remains the same. As such, keep an open mind and try out new training options that suit your needs.

For example, dancers are constantly looking for inspiration to stay connected with their art. Likewise, you should do the same with the exercises; find inspiration to help you connect with your training spirit.

Motivation during exercise - advantages

Don't underestimate the importance of motivation when exercising. If you're already in the process of searching for it, there are simple options that can motivate you to find the best routine to suit your expectations and capabilities.

• Think about it: what do you want to achieve?
• Incorporate your exercise routines into your daily life.
• Do exercises that you really like and that you do with pleasure.
• Practice with friends or family.
• Avoid comparing yourself with others.
• Have clear goals and objectives.
• Ignore negative comments and demotivating gimmicks.
• Break the routine and pick a brand new exercise every now and then.

Motivation is at the heart of the entire system that remains in motion. If this element fails, the system stops. Therefore, try to stay strongly motivated to exercise often and most importantly.

Staying motivated is also crucial when it comes to athletic performance, state of mind, and the passion you put into exercise.

You are in control of your mind and body. Don't let a lack of motivation keep you from training, losing weight, and doing other things that lead you to your goal. Now that you know the importance of being motivated when exercising, show the world what you are made for.

Face all the challenges and adversities - give it your best!

You may have noticed that you have gained some weight in the last few months. Or maybe you are already feeling a little tired that the exercises you are doing are not working, at least in the short term. Perhaps this is because you have not yet checked which calorie-burning exercises are worth doing.

Move around to sweat - this is one part of what you'll know when you're doing the most calorie-burning exercise!

What are the most calorie-burning exercises?

According to the World Health Organization, 150 minutes of exercise per week, at least when it comes to physical activity, are considered œhealthy people. However, this is just a theory.

In practice, we often do not know what exercises to perform. Meanwhile, the reality is that it all depends on the goal we want to achieve.

If your goal is weight loss, you should include at least some of the most calorie-burning exercises in your training.

Below we explain what kind of exercises you should include in your training plan to increase your energy expenditure:

1. Kettlebell swings

Do you know kettlebells? These are handlebar weights that are often used in Crossfit exercises.

Performing swings or balancing with their use strengthens the abdominal muscles and perfectly exercises the buttocks, hips and quadriceps muscles. In addition, it stimulates the metabolism, which helps to burn more calories.

To make kettlebell swings, you need to stand with your feet hip-width apart. Grasp the kettlebell with both hands and extend your arms in front of your body.

Bend your knees at the same time you are shifting your weight back and forth through the center of your apart legs. Then, throw the weight with your arms forward, straightening your legs and keeping your arms parallel to the ground at chest height.

2. Climbing stairs is the most calorie-burning daily exercise

This exercise deserves special interest as it can be done at any time of the day, for example during work.

But be careful, because in order to lose weight you have to go up and down the stairs "consciously", that is, in the right clothes and shoes and at a certain pace.

Some people say that walking up and down stairs for an hour helps you burn about 1,000 calories¦ This is much more than any other cardio or aerobic exercise can offer. In addition, it is an exercise that benefits the knee and ankle joints.

3. Burpees

Burpees, both loved and hated, are another of the most calorie-burning exercises. They have become fashionable in the last few years as they are a truly complete whole body exercise.

You can perform them as part of your cardio routine or on your own as you prefer.

To do a burpee you have to crouch, lower your arms to the floor to do the push-up, then jump up with your legs stretched out. It seems to be something simple, but we assure you that it is not. Try them 5 times in a row, and then tell us how you feel!

4. Jump rope

Jump rope, string, rope¦ you can use whatever you want. It is a very good exercise for the cardiovascular system and not only for coordination and balance.

In order to jump rope and burn a lot of calories in just a few minutes, you need to keep your back straight, your shoulders relaxed and looking straight ahead.

Keep your knees slightly bent to cushion your jumps and keep your arms close to your torso - only your wrists move.

5. Step

Step classes will help you strengthen your legs and buttocks and, of course, burn calories. You can even buy a step rig and perform an exercise session at home that includes all kinds of jumps and movements. All you need to do is turn on some good music and you can train as much as you want!

6. Boxing training

Boxing is one of the most complete sports in existence for a reason. But you don't have to wear gloves or step into the ring to enjoy its benefits. You can do "fake" boxing training, that is, mimic typical boxer movements.

This cardio exercise will help you work not only on the muscles in your arms and legs, it will also support your cardio-respiratory system and of course help you burn fat.

Get in a defensive position with one leg forward and arms bent so that your fists protect your face. Then alternate movements with your arms stretched forward while making small jumps on your toes.

The other most calorie-burning exercises

Finally, we will list a few other exercises that help you burn calories the most. Box jump, rowing, training ropes, treadmill sprint, high speed cycling and mountain running.

Remember, however, that burning calories and fat is only possible when there is also an energy deficit in the body.

This means you need to spend more energy than you consume, so a healthy and varied diet will be the key to supplementing the exercises we detailed earlier.

Apple cider vinegar: benefits

The use of apple cider vinegar has a wonderful effect on the treatment of acne and pimples. This is a natural therapy without any side effects.

This product protects the skin in many ways:

• cleans pores, preventing breakouts, and allows the skin to breathe properly and freely.
• helps to create a protective layer on our skin and prevents its dryness.

Apple cider vinegar: properties

Apple cider vinegar has three main ingredients that help the skin stay healthy:

Beta-carotene. ACV has a high level of beta-carotene, which counteracts free radical damage, giving us a healthy complexion.

Antibacterial properties. Apple cider vinegar has antiseptic and antibacterial properties that help protect our skin from contamination and harmful bacteria.

PH balance. The main advantage of apple cider vinegar in skin care is its ability to restore balance. Apple cider vinegar has a pH of about 4.5 to 5.5, which is close to the ideal pH for the skin.

Apple cider vinegar: application

When using apple cider vinegar, keep in mind the following precautions:

• Use it at night.
• Watch for skin irritation. While apple cider vinegar usually has no side effects, it can cause skin irritation in some cases. If you have very sensitive skin, this remedy is not recommended for you.
• Try it first on a small area of ‹‹skin to see how it responds.
• Use sunscreen. Apple cider vinegar can increase your skin's sensitivity to ultraviolet rays. If you know that you will be out in the sun after applying apple cider vinegar, please apply a quality sunscreen or lotion to avoid harmful effects on the skin of ultraviolet rays.
• To prepare a skin remedy based on apple cider vinegar, you need to dilute water and vinegar in a ratio of 1: 1. If your skin reacts to irritations, add more water. If it responds well to the prepared mixture (toner), you can even reduce the amount of water.
• When using the toner for the first time, try it first on a small area of ‹‹skin to see if it is irritating.
• When applying the toner for the first time, you can wash it off after 5 minutes to minimize exposure to any irritants.
• For hard-to-reach places, such as the back, try using a spray instead of cotton swabs.
• Never apply undiluted apple cider vinegar on the skin. It is a very acidic substance that can damage the skin at too high a concentration.
• Apply the mixture gently around the eyes. At the slightest contact with the eyes, you need to rinse them thoroughly with clean water and drip eye drops.
• If desired, you can add other useful ingredients to the toner (green tea, aloe vera juice).

• What is psychological trauma and what are the varieties;
• How to understand that something has happened to a child;
• What to do and what not to do;
• What are the consequences of œworked out and œunworked psychological trauma.

WHAT IS PSYCHOLOGICAL TRAUMA AND WHAT HAPPENS IN THE BODY

According to, psychological trauma is divided into:

1. Injuries with a capital letter "T", which can cause artical-traumatic reactions and artical-traumatic stress disorder (PTSD). These are situations that directly endanger the life or health of a person or people close to him. Situations are also considered traumatic when a person has witnessed deadly events or faced their consequences, in particular through their profession. For example, police officers who are forced to find dead bodies;
2. Injuries from the small letter "t", such as a quarrel with friends, loss of a pet, divorce of parents. It is believed that they cannot cause artical-traumatic stress disorder precisely because they do not pose a threat to human life and health.

Thus, psychological trauma with a capital letter is a direct encounter with death or threat to life. In children, such injuries can often be associated with medical surgery. œTraumatic events affect the activity of the brain and the whole body. At the moment of any threat there are huge emissions of cortisol (stress hormone) and adrenaline. The peculiarity of psychological trauma with a capital letter is that any reminder of it, minimal irritation, again causes a reaction and the release of hormones. In addition, their level does not return to the original, the body seems to "bathe" in cortisol. Normal - if a dog barks at you, you are scared, but over time, hormone levels return to normal. This is not happening here,  Hormone levels do not return to normal in a child or adult who has experienced a traumatic event. And from this the whole nervous system is still in a state of heightened readiness to react to danger. The amygdala is one of the brain structures that first responds to danger. In fact, the reaction bypasses the prefrontal cortex and quickly orders to run, fight or freeze. In Trauma survivors, the amygdala acts as a hypersensitive alarm, like a smoke detector that responds even when there is not enough smoke. All because there are changes in the nervous system associated with high levels, such as cortisol, and the fact that any signals from the outside world (especially if they are reminiscent of an event that injured) trigger the child. A person reacts not to what irritates him, but to the same trauma, because it is as if he finds himself in it again.

HOW TO UNDERSTAND THAT SOMETHING HAPPENED AND WHAT TO DO

How a teacher can understand that a child has experienced psychological trauma:

• Increased reactivity, excitability, changes in behavior;
• Often children, especially immediately after injury, are silent. This is due to the work of the brain. According to Victoria, studies show that the injury provokes changes in Brock's area. This zone is responsible for the embodiment of our images, feelings, thoughts in words.

You can hear the metaphor of the "silence of trauma." The point is that many traumatic things are not discussed. In fact, people don't have the neurobiological ability to talk about what happened. "

• Children can also repeat a traumatic plot in games. For example, if an injury is caused by a car accident, they can play with toy cars, simulating accidents. If children have survived the bombing, there may be games on the subject.
• Children may have dreams about an event that has traumatized them.
• There may be memories of a traumatic event and even so-called flashbacks (memories of such intensity that a person seems to be in a trauma situation again).

œIf you notice such behavior, it is best to send the child to a specialist for an examination and help. In each case, everything is very individual. And a teacher, even if he has the best motivation to help a child, cannot always do so. And sometimes it can inadvertently harm, simply because he does not understand the neurobiology of injuries, the psychotherapist advises.

If the teacher knows or suspects that something has happened to the child:

1. Situations that can trigger a child should be avoided, especially if he or she reacts violently to something specific that peers or teachers do or say;
2. In the case of strong emotional reactions, if the child is upset or scared, it is better to take him to a quiet safe place where he can calm down;
3. You should offer to talk, but only if she is ready to do so.

"Don't push and insist, 'Tell me what happened, it'll be easier for you.' Instead, you can say, "If you want to talk, I'm ready to listen to you." That is, it is necessary to create a situation where the child could open up, 

4. The confidentiality of history must be guaranteed. The injury cannot be disclosed. If the child wants to know about it, she will tell. The risk is that adolescents are not very tolerant, they may intentionally or unintentionally hurt a child who has already been injured.
5. You need to know to whom you can refer the child in the city, village or online, so that he could get the support and help of a specialist. œWe are talking about a specialist with the appropriate education and skills: a psychologist, psychotherapist, psychiatrist. It would be nice if these were people not related to the school. Of course, a school psychologist, if he has the necessary competencies, can help. However, for example, if there has been rape, a person from the school system may be at risk for confidentiality. In this case, it is better to talk to someone who is not involved in the system of school relations. If the actions of peers or teachers (mostly unintentional) trigger the child, it is as if he is reliving the event that injured him. She may have a memory or a stronger re-experience (flashback). In the latter case, the child does not understand that he is here and now, and again gets injured - and defends himself.

SHOULD I APPEAL TO PARENTS AND WHAT DO PSYCHOTHERAPISTS DO

Studies show that if the family has a great relationship, the risk of having PTSD is quite low, even if the person has experienced very difficult traumatic events. This is provided that the parents are emotionally stable and able to provide support.

"In this case, the family is doing what a psychotherapist would do. It gives the child the opportunity to discuss the situation of the injury and integrate it. Yes, another feature of the impact of traumatic events on the brain is that the hippocampus, the part where the memory of past events is stored, loses contact with the frontal cortex. This is why the connection between events is broken - the past seems to constantly "jump out" into the present, re-experienced and traumatized again.

Actually, the task of a psychotherapist is to return the trauma to the past. It cannot be forgotten, but it can be returned to its place in time so that it does not interfere with the present. To do this, use different techniques.

œIf there is a good relationship in the family, there is safety, when the child can talk about the injury, then this therapy occurs naturally, without techniques. That is, if the parents listen to the child, do not say "forget about it" or "do not think about it." After all, it does not help. Instead, you have to say, "It's all in the past, I'm with you now, you're safe,"

Therefore, parents should be involved in the study of the injury. But sometimes they can be very traumatized, frightened. In such cases, the psychotherapist or psychiatrist should also work with the parents.

ABOUT THE CONSEQUENCES OF œUNPROCESSED INJURY

According to the guide to statistics and diagnosis of mental disorders, the following main diagnostic criteria for PTSD are identified:

• Traumatic experience.
• Recurrence of traumatic events: depressing memories or dreams associated with trauma, dissociative reactions in which a person feels or acts as if the traumatic events are happening again, strong emotional or physiological reactions when reminded of traumatic events.
• Trying to avoid depressing memories, thoughts, or feelings about traumatic events.
• Negative changes in thoughts and moods: inability to remember important aspects of traumatic events, persistent distorted thoughts about the causes and consequences of traumatic events, yourself, others or the world. There may be negative attitudes such as "I'm guilty", "If it weren't for me, it wouldn't be", "No one can be trusted", "Life is dangerous".
• Significant decrease in interest or participation in significant activities and inability to experience positive emotions.
• Feelings of alienation or alienation from others.
• Excitability and reactivity (irritability, outbursts of anger, risky behavior, excessive alertness, sleep disturbances). In addition, children often have bodily reactions. There may be indigestion: diarrhea, constipation, vomiting.

œFor example, I worked with a boy who had to take medication every 2 weeks and before taking the pills, he felt sick. He vomited, his stomach hurt. Eventually, the problem was resolved psychotherapeutically.

This pill meant for the boy that he was very ill and had to take it. This is a stress response of the body. The boy knew that there were side effects from the pill, the brain "told" that he would be sick - and he felt bad before taking the pill.

Common somatic problems associated with trauma and stress are irritable bowel syndrome and overactive bladder syndrome. Both are treated psychotherapeutically.

œHowever, according to statistics, only about 30% of people who have survived injuries will have artical-traumatic symptoms. And about 30% of these 30% will develop PTSD, which will require professional help to overcome. The rest will recover on their own or with the support of relatives. In fact, they will achieve that the almond-shaped body will not be triggered when something resembles an injury.

There are two groups of factors that determine whether a person will overcome the injury himself:

1. This is a person's internal resources, an opportunity to overcome stress. For example, people who, for example, have experienced childhood violence and rejection are more likely to develop PTSD. Their nervous system works in such a way that the injury is easy to "come in". In addition, they may already have high levels of cortisol, an increased response to stressors.
2. Social support, safe social environment, people create an opportunity to speak, do not ask to forget, do not say: "Other people are worse", "Everyone experienced this".

INJURY IS NOT JUST ABOUT BAD

œCurrently, one of the popular areas of research is the study of artical-traumatic growth. That is, the process in which a person not only recovered from an injury, but also acquired such worldview changes and skills that made him stronger, more mobile, formed a kind of confidence like "Whatever happens, I will survive, I will overcome everything, people who have been injured, recovered and grown are in a better position than those who have not been injured. Because in the situation of the next trauma they will know how to survive, how to recover, how to take care of themselves, how to ask for and receive help, to support others. They have strategies on how to live, survive and recover in difficult conditions.

Sleeping is an activity that we do automatically every day. It is a very important factor in the successful regeneration of the mind and body. Sleep is fundamental to every person, but it is especially important to those in the early years of development and adolescence. That's why we've put together this particular article to cover this important topic. These are the consequences of adolescents not getting enough sleep.

At this stage, children and adolescents go through a variety of physical, mental, emotional and social changes. These changes can also affect the quality of their sleep. Yet sleep is a fundamental part of human development during adolescence. In our today's article, we'll explain the consequences of not getting enough sleep at this stage of your life. Therefore, we invite you to read!

Why do teenagers have trouble sleeping, and what are the consequences of not getting enough sleep for them?

When we sleep, we go through 2 alternating sleep cycles during the night:

• NREM (Non-Rapid Eye Movement) Phase: During this phase, the eyeball moves rather slowly. This type of sleep consists of 4 sub-phases that go from being alert to slow-wave sleep in sequence.
• REM (Rapid Eye Movement) Phase: This phase is also known as paradoxical sleep, and can be recognized by rapid eye movements.

Of both these phases, deep slow-wave sleep is the most important. The primary function of this sleep phase is to reduce brain metabolism and allow the brain to rest. In addition, experts believe that REM sleep is associated with brain development and learning.

These phases can easily change when it comes to teenagers. The reasons for this state of affairs have to do primarily with the sleep habits and social demands that young students and college students are experiencing today.

Habits that affect sleep negatively

Good sleep habits include a number of necessary practices. They allow adolescents to maintain a normal state of the body during night sleep and during the state of alertness during the day.

When adolescents have trouble sleeping, the most common causes include:

• Unhealthy eating habits, especially in the evening and at night.
• Performing vigorous exercise right before going to bed.
• Consuming certain substances such as coffee, energy drinks, caffeinated soft drinks, tobacco, alcohol or drugs.
• Watching series or movies late at night.
• Using a cell phone right before going to bed.
• Playing video games at night.

Social demands and the consequences of not getting enough sleep in adolescents

If you think about it, our modern society has high expectations. Thus, it is quite possible that the demands of education and social norms may adversely affect a teenager's sleep, with the many associated consequences of not getting enough sleep.

Many of them participate in various extracurricular activities or spend afternoons with friends. This keeps them from fulfilling their school duties during the day.

In fact, many young pupils and students stay awake during the night doing their homework or preparing for tests. But paradoxically, not getting enough sleep translates into poor academic performance.

This is because adolescents need optimal amounts of high-quality sleep to properly obtain and process information. This is crucial to facilitate the learning process.

Consequences of not getting enough sleep in adolescents

During the school year, teenagers have to spend long hours at school day after day. If they don't sleep well the night before, it will undoubtedly have a negative impact on their day at school.

The harmful consequences of not getting enough sleep in adolescents can include, for example:

• Difficulty focusing attention on the material taught by teachers.
• Problems concentrating on homework.
• Fatigue and weariness during the day.
• Memory loss.
• Difficulty taking notes without being distracted.
• Social problems.
• Poor school performance or even failing to cope.
• Irritability and mood swings.
• Reduction in motivation and energy levels.
• Inability to solve a task or make a decision.

Overall, the consequences of not getting enough sleep in adolescents are serious. They hinder the proper functioning of their bodies and minds, causing cognitive and motor dysfunction.

They also influence their mood and everyday life in general. That's why it's so important to try and address your sleep deprivation issues in adolescence. Otherwise, they may deteriorate significantly already in adulthood.

Cognitive biases during adolescence make young people feel admired, unique, and invincible. Today's article will tell you more about this.

Adolescence is a complex stage in life that involves all sorts of major changes. The physical, intellectual, social and emotional development of young people takes another huge leap.

However, if you are not aware of the processes taking place in this phase, you may perceive adolescents as completely disconnected from reality at times. Of course, only your reality.

To prevent this from happening, today we'll talk about the way teenagers think and their common cognitive biases. As children reach puberty, they begin to think, feel and act differently than before. Many parents are shocked to see how their affectionate and obedient children suddenly become stubborn and independent.

However, this stage of the transition is perfectly normal. And if you can understand them, you can safely accompany your children during their adolescence.

It is self-centeredness that causes cognitive biases in adolescence

According to Swiss psychologist Jean Piaget, with the advent of adolescence, young people enter an unofficial phase of profound changes in numerous aspects of life. It is associated with a higher level of cognitive development. However, this stage also goes hand in hand with the so-called youthful egocentrism.

This self-centeredness is based on the confusion of internal thinking and external reality. Thus, young people can maintain undue confidence in their own ideas, without concrete facts to support them.

This intellectual egocentrism opens the door to cognitive biases that lead to distorted beliefs that affect, in many cases, the rest of life.

Cognitive errors in adolescence

Imaginary audience

Teenagers have an extreme sense of self-awareness. They spend most of their time thinking about themselves. But it is not everything. They also assume that others are also thinking about them all the time. This explains why they feel constantly as if all eyes are on them. All the time they feel that others are watching and judging them.

An example of this is when a teenager becomes very nervous before meeting friends because she doesn't know how to cover up an ugly pimple on her nose. This severe state of anxiety comes from the thought that everyone will be staring at the imperfection of her appearance.

In other words, she thinks the other participants in the meeting will be just as aware of the pimple as she is.

This is known as the Imaginary Audience Effect because all this outside attention is just a figment of the teen's imagination. Most likely, every teenager in the room is so focused on their own insecurity that they don't even notice other people's problems.

Likewise, the feeling that others are constantly judging them gives teenagers the feeling that they are under a lot of pressure. Moreover, it induces them to behave inappropriately in order to gain public acceptance and recognition.

Own world

Very often you hear teenagers complaining that no one understands them, and this is due to living in their own world. Given this attitude in their thinking, young people think they are the only ones who feel like them ...

Only they face the reality in which they have to live. They feel that their personal experiences are truly unique and that no one has ever been in the same situation.

So, for example, when they go through a break-up period, teenagers say that no one understands their pain¦ no one has ever loved someone else as much as he or she¦ no one has ever experienced such love. They are sure that their relationship was unique in every way, and therefore so is their suffering.

A sense of indestructibility

In the same way that teens feel so special, they also think that nothing bad will happen to them. They feel that no rules apply to them and that they can avoid any danger by themselves.

So they dare to take unnecessary risks, believing that there will be no negative consequences. They will not get pregnant ... will not cause a traffic accident ... they will never become addicted to drugs and so on. This is a very dangerous aspect of teenage everyday life!

Temporary cognitive errors

All the cognitive biases described are typical of the life stage experienced by teenagers. As you develop your own identity and accumulate experiences, these prejudices gradually fade away.

At the same time, young people's mindsets are more adapted to reality. However, it is important for adults in their environment to be aware of these prejudices. This is especially true of parents.

This way, it will be much easier for parents to understand their children without judging them or blaming them for everything. This allows us to understand them better and to guide them with more love and respect. After all, it's only part of the process they go through.

One of the most important things to keep in mind when leading a healthy lifestyle is your hormones. Metabolic Syndrome can severely alter the endocrine system - this is common in people who lead a sedentary lifestyle.

What is Metabolic Syndrome?

The metabolic syndrome is a group of biochemical, physiological and clinical factors. They determine a much greater risk of heart disease and diabetes, and may even result in death.

This syndrome is common in people on an unhealthy diet and not playing sports. In other words, it is common among sedentary people. Here are some of the signs and symptoms:

• High levels of insulin in blood plasma.
• Increased levels of triglycerides in the blood.
• High cholesterol. High cholesterol can be found in both plasma and arterial walls.
• Intolerance to exercise or getting tired quickly.
• Abdominal obesity. This means that fat is found mainly in the belly and waist areas.

What causes metabolic syndrome?

Generally speaking, it is a sedentary lifestyle that causes the metabolic syndrome. Here, we'll take a closer look at the root causes:

High fat intake

A diet high in fat, especially saturated fat, causes this fat to accumulate in your reserves. In addition, it increases the level of triglycerides in the blood.

When fat remains in high circulation, it builds up in tissues such as the heart or liver. In addition, it changes the hormones in your body and slows down your metabolism. It then causes obesity and a vicious cycle that is hard to break.

In addition, unhealthy foods are high in cholesterol, especially LDL cholesterol, which is a bad form of it. It can build up in your arteries and cause problems like a heart attack or stroke.

Eating too much sugar

Eating simple-carbohydrate foods, such as sweets, processed baked goods, or fast food - foods that are also very high in saturated fat - raises your blood sugar levels.

This stimulates the secretion of insulin by the pancreas. If you continue this diet, your body may become insensitive to these glucose levels. This makes it harder for the pancreas to produce insulin, which can lead to type II diabetes.

Lack of physical activity

The habits just mentioned are not healthy at all. However, this can be improved by exercising often at high intensity.

This is because exercise gives your body the energy to burn blood glucose and fat. Thus, it prevents them from accumulating in the tissues and helps the pancreas to secrete insulin.

However, if you are not exercising, as is usually the case with these patients, it makes the problem worse. Then there are complications that we have already mentioned, such as obesity, heart disease, and diabetes.

Treatment of the metabolic syndrome

This condition can usually be treated with diet and habit changes. In other words, there is no need for medication or surgery. Here are some useful steps:

1. Change your diet. Prioritize fresh plant-based foods and add lean meats such as turkey, chicken, and fish to your diet.
2. Start exercising You can start with low-intensity exercise at first and then gradually increase it.
3. Get enough rest. Your body needs enough sleep to maintain healthy hormones.

These are general tips that are recommended to lose weight. In this case, we want to emphasize the importance of talking to a nutrition expert such as an endocrinologist or nutritionist that he or she will evaluate each case.

A response is necessary because sometimes you find yourself on the line between developing diabetes and health. Professional guidance will help prevent relapse or potential dangers in the weight loss process. This way you can keep your health in balance.

No, you™re not a bad read: we™re going to talk about upper body exercises, not lower body exercises. But why ? While training the upper body for running seems illogical to many people, the torso and its relative extremities are also important in this practice. Find out how they can help you!

Here are some important reasons to consider such a workout, as well as a series of exercises that are recommended to be included in upper body routines.

Do you train your upper body to run?

Most runners tend to focus on training the lower body, leaving out the torso, back and arms. In the long term, this can cause a significant imbalance in the body, leading to poor execution of the race and, as a result, various injuries.

Of course, you have to train your upper body to run. However, it is necessary to differentiate the type of training that needs to be done. To play speed sports like track and field, you don't need to have enlarged arms.

The best way to do this is to tone them up and get the right mass to improve strength. In addition, the torso muscles must be in excellent condition to avoid imbalances and poor technique.

Training your upper body for running actually offers the following benefits:

• Strengthening the torso, which helps to exert more strength in the lower limbs.
• More toned and slimmer arms for momentum while running.
• Low probability of imbalances and injuries.
• Better protection in the joint areas, which receive a strong impact when running.
• Decrease in energy expenditure when performing the technical gesture.
• Upper body exercises for running

Therefore, it is essential to have a series of exercises to train before running. To help you add them to your routine - for which we also recommend consulting your coach - we'll show you a series of alternatives. Take note and practice them!

Superman

This exercise strengthens the core area, especially the back area, which is essential when running. To do this, you have to lie down with your arms and legs extended.

Then both ends are lifted symmetrically, contracting the articalerior muscles of the back; when finished, return to the starting position. It is important to always keep your eyes straight in front of you when performing this exercise.

Exercise with bar

Traditional exercises with a barbell are also a good alternative to strengthen the upper limbs, shoulders and part of the torso. Commonly referred to as "pull-ups," these can be done in any setting.

Both hands are thus resting on a bench of about 40 centimeters. The legs are supported by another of the same height. From there, the arms should be flexed 90 °, bringing the glutes as low as possible. Finally, return to the starting position.

Side plank with leg elevation

As the torso is very important when running, it is advisable to resort to exercises that help to strengthen it; without a doubt, the board is one of them.

To perform this exercise, you need to take two points of support: the forearms and the toes. In addition, the back, head and legs should be aligned.

The plank is performed by kicking the legs, that is, lifting the upper leg. At the end of the series, continue by switching sides.

Performing the exercises

As is always recommended, each person should adapt the exercises according to their routine. However, in general we can take into account the following parameters:

• Perform three sets of each exercise.
• Rest between 60 and 90 seconds between sets.
• Perform 12 to 15 repetitions.
• Finally, do not forget the warm-up and cool-down phase, respectively before and after the routine.

Train your upper body, not just your legs for running

The body works as a whole, and although some sports, such as running, require more effort from the lower limbs, the rest of the body should never be overlooked. In addition, the technical gesture requires an adequate asymmetry between the arms and the legs to better execute each movement.

For this reason, training routines for runners should contain an appropriate time when there is cohesion between the upper and lower body. Incorporate these tips to be a better runner!

None of us will say that fatty meals are our best friends. However, the main problem is the amount and type of fats we eat. Fat-rich diets are linked to heart disease. You will learn more about this in the further part of the text.

Is fat the main culprit?

There is a famous saying that "you are what you eat". We can also add that if we don't take care of our diets, we get sick.

There are many factors that can affect our health, such as being physically active, smoking, drinking alcohol, and family history. All of them are linked to heart disease, and your diet can only contribute to it.

Fats are considered enemy number one. However, many studies show that it is more about the quantity and quality of the fats we eat.

If we say that all fats are bad, then we will deprive ourselves of the benefits of eating some of them (so-called healthy fats).

Saturated fat is a type of fat that can make you sick. For this reason, their consumption should be controlled and their consumption reduced.

Conversely, monounsaturated or polyunsaturated fatty acids, which are present in many foods in the Mediterranean diet, can reduce the number of people suffering from heart disease.

In addition, we must not forget about polyunsaturated fatty acids, also known as omega 3 fatty acids (found mainly in fish). Omega 3 fatty acids play a key role in our diets.

Diets high in fat must cause heart disease

While this appears to correctly define the risks associated with eating high-fat diets, it is not entirely true. There are many types of research into the effects of fat on cardiovascular health.

Researchers are constantly trying to discover the links between fat and cholesterol, high blood pressure and heart attacks.

Until recently, fat consumption was believed to be at risk of developing heart disease. We now know that one of the causes is eating the "bad" fat. However, this is not the only reason.

Over the past few decades, our eating habits have changed (for the worse). We consume too much trans fats, which are found in the foods we buy every day.

This directly affects the health of our generation. The habit of eating fried foods and junk food is deeply entrenched in our society.

We need to monitor our diet and understand what we feed our children. Since the sudden increase in trans fat-rich foods (such as palm oil) and the vast availability of industrial products, the incidence of heart disease and obesity has increased, even among children.

Partially or fully hydrogenated oil used in cookies, cream, butter, frozen and ready-made products, baked goods, and even in breakfast cereals is another culprit that is responsible for the rise in the number of people suffering from high cholesterol.

This is because of the processes that convert oils into fatty acids, which are converted into fats when ingested. This means that in addition to increasing "bad cholesterol" and triglycerides, they also reduce levels of "good cholesterol" or HDL.

We also cannot forget about saturated fatty acids from animal products such as milk and eggs. The problem arises when we fry such products at high temperature in oil.

What causes heart disease?

It can be said that excessive consumption of trans fats and saturated fats is responsible for the development of heart disease. However, you can't blame all the fats on the fats, which are only part of the problem.

There are other reasons that you should also pay attention to. Here are some of the different risk factors for developing cardiovascular disease:

• High blood pressure (can be caused by excessive salt consumption and even emotional reasons)
• Overweight and obesity,
• Sedentary lifestyle,
• Smoking,
• Physical inactivity
• Genetic factors,
• Age,
• Stress,
• Consuming alcohol.

Therefore, it is false to say that fat is the only factor responsible for heart disease. Fat in food is only one risk factor, and fortunately we can control it by controlling our diet. The health of our heart depends on us!

Fever, sleep and growth

Sleeping and adequate rest are important elements that we all need, especially when it comes to children. Research has shown that not getting enough sleep can lead to changes in your baby's development and other consequences.

Sleep is made up of different phases that make up cycles that repeat throughout the night. Each cycle takes approximately 90 minutes. The correct completion of these cycles is important for the proper physical and mental development of a child.

Moreover, sleep is directly related to growth. This is because your baby's body produces large amounts of growth hormone while they sleep.

What is Growth Hormone?

Growth hormone is released by the pituitary gland. It is a small part of the brain that is responsible for the production of various hormones. Our bodies produce growth hormone not only in childhood, but throughout our lives. It is responsible, among other things, for regulating articalpartum growth and metabolic processes.

Here are some of its most important features:

• Growth stimulation in children and adolescents.
• Accelerate bone formation by stimulating calcium retention.
• Accelerating protein formation and fat elimination.
• Stimulating the development of organs, except the brain.

What happens when a child develops a fever? Does it grow faster then?

There seem to be two reasons for the popular belief that children experience a spike in their growth process when they have a fever:

1. Fever stimulates the production of growth hormone.
2. Generally, children have more hours of sleep during periods of fever and recovery. This is because cells in our immune system produce cytokines, which are molecules that cause fatigue, among other things.

Both factors cause the body to produce more growth hormone during these stages. But does this mean that children who have a fever more often will become taller than those who hardly get sick? Absolutely not.

A baby's height depends on many factors such as genetics, nutrition, and the environment ... But a baby won't get taller just by having more hours of sleep or having a fever more often.

Summarizing¦

It is very important that our children get enough rest. Adequate sleep will help our little ones to develop properly, both intellectually and physically.

At the same time, we have come to the conclusion that many times myths and popular beliefs do have a physiological explanation. But that doesn't mean they're always 100% accurate.

Instead of believing everything you hear, look for a real and credible explanation¦ especially when it comes to your baby's health.

Perhaps many will be surprised by the fact that too high self-esteem lowers empathy. The trait of self-confidence causes problems with intercourse with others, conflicts and behaviors typical of the narcissistic profile. It is not easy to understand why someone puts on a crown and disconnects from others.

Low self-esteem also causes numerous problems such as insecurity, lack of agency, anxiety and depression. You often find therapy with such problems.

Both too low and too high self-esteem are problematic. Lack of self-control makes it even more difficult to maintain balance. It is noteworthy that "enjoying" high self-esteem distorts a person's ability to empathize.

Let's analyze it.

Why too high self-esteem reduces empathy?

Strange as it may seem, experts say too much self-esteem brings with it serious problems. When someone considers himself infinitely better than others, he demands the same from the environment. This results in a lack of mutual respect.

Problems in relationships, at work, in social relations ... People with low self-esteem are not able to defend themselves against something like that. On the other hand, living in the belief of one's own greatness often leads to aggressive behavior.

The theory of self-verification

Professor of social and personality psychology  told us the theory of self-verification. What is this concept about? This is an interesting and explanatory aspect that allows us to understand why too high self-esteem reduces empathy.

A person with too high self-esteem is constantly looking for "self-verification." In other words, he has to reaffirm his reasons and actions over and over again. In this way, he strengthens his confidence in his own greatness. However, the problem arises when he begins to have expectations of other people.

Then he wants the people around him to strengthen his self-esteem, his features, competences and actions. Professor  says that this is also very problematic in the professional arena.

When dealing with a boss or colleague who is obsessed with demanding others to validate his values ‹‹and competencies, there is a risk of disconnecting from common goals. This personality profile is characterized by a lack of empathy.

Narcissism: when too much self-esteem leads to a decline in empathy

As already mentioned, too high self-esteem is a typical trait of a narcissistic personality. Research like this one show that self-love and self-satisfaction come in many forms.

On the one hand, we have people with positive self-esteem who are willing to cooperate with others. They have a healthy self-image and are able to appreciate and respect others. However, when we say that too much self-esteem lowers empathy, we mean narcissists.

Their entire mental activity, all attention, emotions, and motivations are focused on themselves. They do not empathize, they are unable to appreciate or sympathize with others. In many cases, when they do not receive enough outside attention and validation of their worth, they become aggressive and show disrespect.

Too high self-esteem and its consequences

Too high self-esteem reduces empathy, which has a large impact on social relationships and relationships. When someone cannot understand and see the other person, they deepen the distance. This results in many instances of being judged and ostracized.

However, there is more. Research carried very interesting data. First, too high self-esteem is related to an inflexible mentality, a lack of openness to changes and challenges, and a fear of showing lack of competence.

They are blind to their own mistakes, do not accept criticism, are immature, and have poor emotional management. This proves again that extremes - also in psychology - can be problematic. Therefore, too much self-confidence is dangerous.

It is the germ of aggression in relationships, it is the enemy of harmonious coexistence and it is a factor that hinders the creation of a productive and respectful atmosphere at work.

Sleep-wake disorders can be classified into 10 different disease groups. These include insomnia, hypersomnia, narcolepsy, sleep disorders, circadian rhythm disorders, and restless leg syndrome.

This article will explain one of them: hypersomnia. In general, hypersomnia means sleeping too long. Those who suffer from it do not feel well rested and exhibit excessive sleepiness.

What are the features of hypersomnia?

Hypersomnia is a broad diagnostic term. It includes symptoms of falling asleep (for example, prolonged sleep at night or involuntary sleep during the day) and unhealthy sleep habits.

People with hypersomnia fall asleep quickly and have high sleep efficiency - over 90%. They may have trouble waking up in the morning, even appear confused, aggressive, or ataxic. (Ataxia refers to the lack of coordination between certain parts of the body.) This type of prolonged transition from sleep to wakefulness is sometimes called sleep inertia. Sleep inertia is commonly referred to as "drunk sleep". It can also happen after waking up from your daily nap

During this period, the person appears to be awake. However, they have reduced motor skills and may behave inappropriately. Memory gaps, spatial disorientation, and dizziness are also common.

This awakening period can last from several minutes to hours. The persistent need for sleep can bring with it involuntary behavior that the person will not remember later. For example, there are people who discovered that a few months earlier they had unknowingly driven a car for several kilometers on "autopilot"

Lots of (bad) sleep

For some people with hypersomnia, nighttime sleep may last for 9 hours or more. However, this sleep is often not relaxing, and it is difficult to wake up even after hours of sleep.

In such cases, excessive sleepiness leads to involuntary daily naps. These daily naps tend to be long (even over an hour) and do not increase the level of arousal when the person wakes up. Instead, they still feel exhausted.

These naps can happen any day, despite the fact that they spend hours sleeping at night. On the other hand, the quality of sleep we are talking about may not be as good. These people still feel sleepy for a long time. This is different from a "sleep attack".

Involuntary episodes of sleep occur when a person is not aroused or active. For example, during conferences, reading, watching TV or driving long distances. In the most serious cases, this can happen even in situations that require a lot of attention - work, work meetings or social gatherings.

Hypersomnia - criteria for its diagnosis

This is the criterion for the diagnosis of hypersomnia:

1. The subject experiences excessive sleepiness despite having at least 7 hours of sleep, with one or more of the following symptoms:

• Recurring periods of sleepiness or falling asleep during the day.
• An initial episode of prolonged sleep (nine hours or more) that does not leave the person noticeably refreshed.
• Difficulty remaining fully alert after waking up abruptly.

1. The patient experiences attacks of hypersomnia at least 3 times a week for at least 3 months.
2. Hypersomnia is accompanied by feelings of weakness and deterioration in cognitive, social, or other vital functions.
3. Excessive sleepiness cannot be explained by another sleep disorder and does not appear solely in conjunction with other sleep disorders (narcolepsy, parasomnia, etc.).
4. Hypersomnia cannot be attributed to the physiological effects of a specific substance (drug, alcohol, medications, etc.).
5. The coexistence of mental illness and medications cannot adequately explain the repeated presence of hypersomnia.

Additionally, 3 categories of hypersomnia:

• Slight: Difficulty staying alert during the day, 1-2 days a week
• Moderate: Difficulty staying alert during the day, 3-4 days a week
• Extreme: Difficulty staying alert during the day, 5-7 days a week

Features associated with excessive sleepiness

While things like restless sleep, autopilot behavior, difficulty waking, and sleep inertia aren't uncommon, they can all be linked to other disorders such as narcolepsy.

About 80% of hypersomnia sufferers say their sleep is not refreshing. They have trouble waking up in the morning.

Sleep inertia, although less common, is a very specific symptom of hypersomnia. Short naps (less than 30 minutes) do not provide any relief from sleepiness.

When you see people with hypersomnia, it may seem as if they are napping - or actually asleep - in places such as doctor's waiting rooms.

A small percentage of people with hypersomnia have sleep problems in their family. Likewise, symptoms such as nervous system problems, headaches, peripheral vascular reactivity (as in Raynaud's syndrome), and fainting appear.

How common is hypersomnia?

Hypersomnia is diagnosed in about 5-10% of people who go to clinics for daytime sleep problems. About 1% of the population in Europe and the US have sleep inertia episodes. Hypersomnia affects men and women equally.

Hypersomnia - treatment

There are two approaches to treating this disease. On the one hand, there are pharmacological treatments. A sleep specialist may prescribe medication to help the patient stay awake longer.

This is better than taking large amounts of psychoactive substances like coffee. Excessive consumption of psychostimulants can lead to serious health problems, especially cardiological problems.

Non-pharmacological treatment essentially means modifying sleep patterns. This strategy involves training to control your stimuli and learn to detect when sleepiness is occurring. At this point, you can do a series of exercises to wake up.

There are also some techniques you can use to help you concentrate. If these don't work, it could indicate a more serious mindfulness problem.

Additionally, sleep hygiene techniques can be very important. Through sleep hygiene, the patient can establish better sleep conditions that will help them rest better. The guidelines for sleep hygiene deal with environmental factors (room temperature, lighting, etc.) and digestive factors (not eating certain snacks while lying down or just before bed). Others relate to various factors related to leisure.

That being said, hypersomnia is a medical and psychological condition that should be treated as such. If reading this diagnostic criterion makes you think you are hypersomnia, we advise you to see a doctor. Remember that only a doctor can diagnose you.

Nutritionists recommend following a diet low in salt. Surely you hear these guidelines a lot. Hence, you may begin to wonder what your daily salt intake should be.

Today, our parents and grandparents know that salt is associated with high blood pressure. But how much salt can we safely consume? Too much salt is the source of many health problems. That's why it's worth finding out more.

Sodium: the main culprit

The salt we use in cooking contains at least 40 percent sodium. The human body needs an adequate amount of sodium to ensure the correctness of all body processes. However, these are not large amounts.

Sodium is considered one of the micronutrients because our body needs little of it. It plays a vital role in controlling blood pressure, blood volume and the absorption of nutrients. What's more, it is a key ingredient that ensures proper muscle contractions.

Sodium regulates some processes in the body. Therefore, it is no wonder that too much sodium intake per day can lead to imbalance in the function of key organs. In addition, it can also impair kidney function and reduce calcium absorption.

Problem with quantity

Two gram of salt contains 800 milligrams of sodium. However, there is one problem: pure salt is not the only source of this element. Many commonly eaten foods contain "hidden" salt added. You will find it in snacks, soy sauce, sausages, cheese, meat, etc.

What happens if you eat too much salt? If the above-mentioned products are permanently included in your diet, and you add salt from a salt shaker to your dishes, you are sure to provide your body with excess sodium. Most people have no idea what their daily salt intake is.

Research shows that 90 percent of Americans consume about 3,400 mg of salt a day. This is data collected by the Center for Disease Control and Prevention. You can see immediately that this value exceeds the recommended amounts.

That is why it is worth finding out how much salt we can consume each day without risking health problems.

What should my daily salt intake be according to WHO guidelines?

Public health agencies provide an upper limit for salt intake per day that should not be exceeded. The World Health Organization (WHO) recommends that an adult should consume a maximum of 5 grams of salt per day. This is one teaspoon of purified, iodized salt.

There is approximately 2,300 mg of sodium in five grams of salt. It should be emphasized that while we can easily control the amount of salt we add to our meals, we are often helpless when it comes to salt in processed foods.

This is a huge challenge, because the salt we consume every day comes in as much as 75 percent of these products.

In addition, there is still no consensus on the recommended daily intake of salt. Researchers suggest that a daily intake of less than 3,000 mg of salt is also hazardous to your health. The research is not yet complete, but it shows that a small amount of salt in our diet can also be harmful.

The harmful effects of sodium deficiency

Sodium deficiency in the body is called hyponatraemia. It is considered to be a symptom of excessive water retention in the body, which affects some people. In its most advanced form, it can lead to seizures, coma and even death. You can see for yourself that the level of body hydration is inextricably linked with this element.

Most experts recommend low sodium intake, except in a few exceptional cases. Diet, food manufacturing processes, and the quality of the food products on the market all make us eat too much salt anyway. Consuming it in high amounts is dangerous for people with hypertension.

Ready-to-heat products often contain a lot of salt. Therefore, people with cardiovascular disease should limit their salt intake. The same applies to people over 51 years of age suffering from hypertension and diabetes. For them, the maximum daily salt intake is 1,500 milligrams per day. It also applies to patients with renal insufficiency.

A few recommendations

Your body's health depends largely on your daily salt intake. Not only should you pay attention to how much you add to your home cooking, but also to the sodium in processed foods. That's why you should read all food labels.

In your kitchen you can add salt to dishes that require it, but always be careful how much you put in. After all, salt adds flavor to any dish.

Living on the other side of what is considered normal by much of society puts a heavy burden on each individual. Society has many rules creating barriers that everyone has to cross in their communities. Most people feed on socially constructed myths, many of which are obviously toxic.

For example, a phobia is a basic element, often hidden in ill-conceived care, that only leads to frustration, pain, and personality disorders. This phenomenon affects people with a body mass index (BMI) that is higher than "normal".

The word "fat" has many connotations, many of which are negative. People who profit from the insecurity of others often make use of numerous innuendo and assumptions. Many companies try to enrich by using various dirty tricks.

Prejudice and phobia

Many people find that someone with a BMI higher than what is considered normal is dissatisfied. You may even be one of them. It's perfectly understandable because that's what culture has taught you. You just assume it.

Besides, you may also mistakenly believe that heavier people lack willpower and are unable to give up certain foods or head to the gym.

Culture enhances such a selfish view of the world. Seeing yourself this way can help you feel better. After all, you are strong and able to take care of yourself. This is why you are thinner.

You're just assuming that every heavier person doesn't like their body and doesn't want to change it because they are too weak-willed. You are convinced that such a person is too weak to give up junk food.

It is much easier to adopt this mindset rather than admit the possibility that the fat person likes himself as he is. Perhaps in that case you would have to admit to yourself how much you inhibit. How many pleasant things can you give up.

Plus, it's much easier to assume that they wouldn't be able to change even if they wanted to, because it comes down to a question of strength. Thus, this way of thinking reinforces the belief that everyone is in a position to control their bodies. That no one will ever be fat if he "does the right thing." However, the reality is quite different.

People's reactions

Most people view obese people with compassion and pity. We react in a similar way to the confession that someone suffers from some incurable disease. Instead of saying, "Nice to meet you," we want to say, "I'm sorry" or "You can do it." Perhaps you would like to introduce such a person to a friend who lost weight drastically and did not have the yo-yo effect.

When your own behavior hurts you

Fatphobia is one of the most limiting views on the world. All because it is about self-rejection and hating a part of yourself. However, such attempts only hurt you. After all, many people try to follow this path. They cut themselves off from their body and try to ignore it, the way some ignore a salesman gossiping sweet nonsense.

The price they pay is very high. People who hate their bodies stop paying attention to the signals they send out. Pain is not visible until it is too late and the consequences can be irreversible. Besides, all symptoms are associated with excess weight. This is the beginning of the end.

Many obese people who also suffer from phobia stop enjoying certain activities, such as playing sports, spending days at the pool, and even long showers. They don't care about how others perceive them. First of all, they don't want to see themselves. They want to hide a body they can't stand.

They stop liking their body and lose symbiosis with it. Their lives become a battleground. Fatphobia is often the result of unnatural desire and learned self-censorship. Such persons are always disciplined by the strict judges sitting in them, who rarely show forbearance, understanding and love, even towards

What is phonological awareness in children?

The concept of the phenomenon

Phonological awareness is the basis of any type of verbal communication. Without sounds, we cannot verbalize words, let alone ideas and ideas.

We begin to develop this part of the language as young children. However, it changes and matures throughout our lives. Some examples may be diction improvement or learning new languages ‹‹with their specific sounds and specific pronunciation.

Phonology in infancy

Let's start from the beginning: how do you talk to a toddler? You are undoubtedly not using the same tone or the same complexity as when talking to older children or adults.

Thanks to this phenomenon, called babble, your baby learns the sounds and words that make up our language in an intuitive way.

Phonological awareness in children

At this stage, it is necessary to constantly imitate and repeat. Pronunciation is a complex process that requires many parts of the throat, glottis and mouth to act, which means that it is not easy to master. In addition, it requires many thought processes taking place in the speech center of the brain.

For example, when you tell babies something simple like "mama", they try to mimic you over and over until they find the right position to say the letter m. And every time they learn a new sound, they repeat it over and over again. This perpetuates their language position for uttering a given word.

Effects of phonological awareness in children

Phonological awareness is defined as the ability that gives us access to the structure of spoken language and awareness of the phonological segments of words. This skill is essential for learning the written language. Therefore, it is very important to learn the correct speech and articulation in childhood.

In schools, children first start learning through verbal exercises. The teachers then teach them the appropriate sounds and letters.

Remember that rewriting lines and syllables is very necessary in the early years. The complexity of tasks increases as children grow up, and that's when we learn to write the words and phrases they say.

Gradually, children learn that not everything they say or write is correct. After all, there are rules that dictate our language. This is the point where some teachers or parents realize that some children may have some degree of dyslexia. However, dyslexia is not an obstacle today.

Maximizing phonological awareness in children

Imitation and repetition

As we said, this is the most common method that babies and children use. But who said it isn't useful for teens and adults as well? It is true that the older we get, the longer it takes to adjust to new phonological rules. However, it is by no means impossible. After all, speech development continues throughout life!

We can perfect our pronunciation in our own language or in other languages ‹‹of all ages¦ We just need a good example.

Try to repeat words with similar sounds as in puzzles, TV shows, or mimic the accent or pronunciation of others. The more children practice this skill, the easier it will be for them to adapt.

Phonological awareness in children

Reading and reading

It is very important to read aloud or listen to adults read and then follow. In addition, if you find a booklet with multiple characters, it makes sense to role-play and read aloud together. This helps children to combine spoken and written language.

Any type of reading is beneficial to your child's development. Instilling this habit in children is not only beneficial when it comes to writing and speaking. It also helps broaden their vocabulary, creativity and imagination. At the same time, it helps them learn to speak in public.

Additionally, a speech therapist and some teachers may suggest some language exercises that you can use to help your child develop speech abilities at home. Nobody is perfect after all, but everyone has the capacity to improve.

Some people consider narrative therapy to be articalmodern therapy because White and Epson based some of their approaches on the philosophical assumptions of Michael Foucault. One of the key premises of this therapy is that each person, family, or institution develops its identity from the narratives it creates about various events.

Michael White and David Epson

Australian social worker Michael White and New Zealand anthropologist David Epson teamed up and developed narrative therapy. However, we cannot explain its origins without referring to the works of Gregory Bateson, as well as Maturana and Varel. These authors demonstrated that individuals are never alone and belong to social systems.

The development of systemic therapies was influenced not only by thinking about individuals, but also about their environments. Depending on the situation, they serve the entire family system, some of its members or only individuals.

The more important people were included in the therapy, the more it was shortened and more effective. This has consequently led to the development of various models of rapid therapy.

The problem in question often affects some family members, although they do not feel they are part of it at all. Therefore, it can be said that this conceptual challenge, in which commitment and the ability to exert influence play a key role, is the first step to finding possible solutions.

The attitude of each family member is extremely important. If we are able to put ourselves in the shoes of others, we can better develop what is happening. Therefore, the first step is not to blame either party, but to try to understand the influence each person is having on the problem.

Narrative therapy separates the problem from the person and strengthens understanding of the idea. Each person has their own values, commitments, and attitudes that help reduce the negative impact of the problem. Techniques such as negotiating and discussing possible alternatives are often used to find a new solution.

Narrative therapy and its methodology

Narrative therapy replaces the currently popular online approach with a linguistic model. It states that knowledge is a mutually agreed version of reality. It is a product of interpersonal interaction and negotiation. According to this therapy, individuals develop meaning in terms of the discourse context that sustains it.

Therefore, our personal history, culture and the organizations we are part of are intimately linked to our actions and what we build in relationships. Thus, we organize our life experiences in the form of a narrative, with a temporal sequence, intentions, meanings, and results.

For this reason, narrative therapy understands therapy as a conversational process in which clients and therapists collectively create new meanings, stories, opportunities, and solutions to problems.

Here are the main tenets of narrative therapy:

• Identification of the dominant story,
• Researching the problem,
• Getting to know valuable aspects,
• Discovering the implications of exceptional events,
• Analysis of the family situation.

Michael White gave great importance to the dramatic structure of the story. According to him, it is an "intermediary of influence". When we are to start telling a story, we usually skip parts of the experience. However, they can make a huge difference, even if we are convinced that they are not.

Therefore, the therapist's task is to try to save suppressed or invisible stories in the dominant story (the one narrated by the client). Tries to recover facts or thoughts that may help you regain your lost balance.

Externalization of problems

Some of the stories we tell become dominant or limiting to the point where they push us towards conclusions that worsen our mental health.

It should be noted that when people come to therapy with a predominant history filled with problems, the therapist focuses their efforts on trying to find the doorway to alternative stories. For example, it poses questions that invite a client to connect with experiences that have been sidelined when creating their story.

Narrative therapy by Michael White and David Epson separates the problem from the individual (externalization of problems). This facilitates the process of starting relationships again. This in turn creates a safe space where people can act to fight the problem.

Besides, it leaves room for their skills, interests, obligations and responsibilities. It focuses on their personal development and has a positive effect on coping strategies.

Diabetes mellitus is a chronic disease related to the body's ability to metabolize glucose. Glucose is the basic ingredient that gives you the energy you need to function. When your body is unable to regulate the amount of sugar in the blood, the blood sugar level rises.

If this disorder is not treated properly, high blood sugar levels can damage tissues and lead to the development of serious complications. So read today's article about the early symptoms of diabetes.

Types of diabetes

The pancreas produces insulin, the hormone responsible for regulating blood sugar levels. Diabetes occurs when the body does not produce enough insulin or does not use it properly. There are more than one type of diabetes:

• Type 1 diabetes usually appears suddenly early in life. Most often it is associated with an autoimmune deficit, which prevents the pancreas from producing enough insulin. This type of diabetes is incurable.
• Type 2 diabetes is usually diagnosed after the age of 40 and is more common than type 1 diabetes. It is caused either by a lack of insulin or by the fact that the body is unable to use insulin properly. Patients can deal with this problem by making appropriate lifestyle changes related to diet and exercise.
• Gestational diabetes is diagnosed during pregnancy when the expectant mother is unable to produce enough insulin or her body is unable to use it properly. Treatment usually involves making changes to the diet.

A recent study found that 1 in 11 people worldwide suffer from diabetes. That is why the ability to recognize its first symptoms plays such a significant role.

Symptoms of diabetes mellitus: 8 warning signs

1. Frequent urination

The first symptom of diabetes is frequent urination. It occurs because of an excess of glucose in the blood, which interferes with the kidneys' ability to concentrate urine. Therefore, in the early stages of development, diabetes increases the feeling of thirst, which translates into drinking more water. As a consequence, you have to go to the toilet more often.

2. Thirst

As mentioned earlier, the first symptom of diabetes is excessive thirst. If you are thirsty, make sure you don't drink too many sweetened drinks. Their sugar content makes them worse for your health.

3. Lose weight or gain weight

Weight fluctuations are another symptom of diabetes. When your blood sugar drops due to frequent urination, you also lose calories.

In addition, diabetes completely disrupts the system your body uses to let you know you're full. This is why some diabetics continue to eat when they are full. This in turn leads to another common symptom of diabetes: sudden weight gain.

4. Emotional changes

High blood sugar can affect your mood. The more spikes in insulin your body experiences, the more intense your mood swings will be.

5. Tingling feeling in the legs and feet

Some of the least pleasant symptoms of diabetes are chills, inflammation, tingling and numbness in the fingers, toes and entire feet. These symptoms happen when your blood sugar levels become abnormal enough to cause neuropathy. If you don't detect the disease in a timely manner, the neuropathy can become irreversible.

6. Frequent or recurring infections

Diabetes suppresses the immune system. As a result, people with diabetes are more prone to developing infections such as ringworm, pneumonia, inflammation of the urinary tract, and skin rashes.

7. Swelling of the gums

People with diabetes often find their gums red, swollen and irritated. If these conditions are not treated, the inflammation will worsen, negatively affecting the health of your gums. It can even affect the health of your teeth.

8. Blurred vision

This is one of the most disturbing symptoms of diabetes. Your vision is largely related to your blood glucose levels. When there is a lot of glucose in your blood, you may experience blurred vision and photosensitivity.

Fortunately, knowing these symptoms of diabetes can help you find it before it's too late. So if you think you may have diabetes, pay attention to your body. If you develop any of these symptoms, be sure to see a doctor as soon as possible.

For many years, high cholesterol has been considered a serious health problem for both children and adults. However, we now know that in most cases this is not a cause for concern. If a person maintains certain lifestyle habits and a healthy weight, this state of affairs should not cause any permanent damage to health.

We also know that the role of diet in regulating cholesterol levels is quite limited. It is true that there are foods and nutrients that can cause your cholesterol levels to fluctuate. But that doesn't mean their impact will be really significant. However, if a person combines a proper diet with exercise, they will get better results.

High cholesterol - the most common causes

As mentioned, high cholesterol does not always mean health problems. The increase in the content of these particles in the blood may be due to genetic causes, certain dietary components or being overweight. However, it is important at this point to be able to distinguish which type of lipoprotein has the most elevated levels.

In the event of an increase in HDL, you don't have to worry too much. If LDL is responsible for this increase, we will have to be more careful. The most frequently cited research results suggest that any cardiovascular risk may result from an increase in oxidized VLDL particles. They are in the LDL group.

For this reason, rather than trying to lower cholesterol as such, we should ensure that inflammation and oxidation are properly modulated to prevent plaque formation.

What is the significance of high cholesterol in children?

It's clear that no matter how disturbing it may be to have cholesterol above normal levels, there are a number of dietary tips that can improve our lipid profile. However, as we mentioned, the impact of these guidelines will not be really significant unless we combine them with regular exercise.

The first thing to explain is that consuming high amounts of saturated fat or dietary cholesterol does not increase plasma lipoprotein levels. However, regular intake of omega-3 fatty acids increases HDL and lowers total cholesterol.

The results of research in the field of clinical cardiology provide irrefutable evidence confirming this phenomenon.

To ensure adequate intake of these lipids, it is essential to include oily fish, raw oils, and nuts in your regular diet. However, you should avoid subjecting these products to aggressive cooking processes.

Otherwise, the "healthy" fats will turn into trans, which will have a negative impact on the lipid profile and increase the risk for the cardiovascular system.

Foods to Avoid to Lower Cholesterol in Children

In addition to favoring the consumption of omega-3 fatty acids, there are also certain foods that should be avoided in order to thereby lower high cholesterol in children. As mentioned above, trans lipids are harmful in this regard. We find them mainly in heavily processed industrial products, fried and breaded dishes.

When cooking food, it is always better to use less aggressive methods such as grilling, baking, steaming or boiling in water. You should also avoid grilling with charcoal as it produces compounds that are toxic to the body.

At the same time, you need to stay away from consuming simple sugars as much as possible. These elements can increase the energy value of the diet and affect metabolic health by promoting overweight. Obesity can have a negative impact on plasma cholesterol levels, one of the major factors in altering the lipid profile.

Cholesterol in children is not always a problem

Before worrying about high cholesterol in children, take a look at your child's physique, diet and lifestyle habits. If we are talking about a slim, physically active child who regularly eats fish and vegetables, then there is nothing to worry about.

However, when we talk about a person who consumes highly processed foods on a regular basis, who is also sedentary and does not eat vegetables, the medium-term risk increases. However, in most cases, the solution is not medication, but simply changing your habits.

Did you know that the most common allergy in children is cow's milk protein? It is one of the first allergies to develop in children, as cow's milk is usually introduced into the diet before the age of one year before other potentially allergenic products.

This allows doctors to detect it early and start treatment as soon as possible to avoid problems in the future.

It usually affects 2% of children and persists into adulthood. The most important thing here is to distinguish between allergies and lactose intolerance. Why? Because in the case of allergies, the list of products to avoid is much longer. For this reason, it is important to pay attention to the possibility of this occurrence, especially if your child is eating lunch at school.

Would you like to know how to detect it and what to do when an allergic reaction occurs? Read on and we'll explain it to you. We also outline below what children allergic to milk protein can eat and how to prepare meals to avoid cross-reactions.

Cow's milk protein allergy - diagnosis and symptoms

It should be remembered that an allergy is a response of the immune system to a given allergen, so experts detect it using IgE antibodies in the blood. There are 2 ways to evaluate them: skin examination and blood test.

On the one hand, a skin test involves injecting an allergen under the skin and watching for a red rash and itching. In the case of children, this method is the least invasive, so it is most often used. On the other hand, a blood test allows you to assess the reaction of your blood cells to the milk protein.

The medical history of the patient and his family should also be taken into account, the age at which symptoms first appear, and the time between ingestion of the allergen and the onset of symptoms.

In general, an allergy can be identified by itching and reddening of the skin. In addition, nausea, vomiting, diarrhea, abdominal pain and respiratory pain may also occur several hours after consuming a product containing cow protein.

Treatment with a diet

Unlike lactose intolerance, it is not only dairy products that cause adverse reactions. These proteins also contain veal and its derivatives such as burgers, sausages and cannelloni.

In addition, there is a great similarity between milk proteins and goat and sheep meat. Therefore, they should be avoided as well as other sources of lactoglobulin and casein.

These proteins are also found in sauces, preserves, ready meals, chocolate, cocoa, cereals, some breads, sausages and candies. This is because they are used as additives and can even be found in soaps, body creams and medicines.

Before buying any product, it is enough to read the label or ask the seller for advice, as each manufacturer is required to provide a list of the ingredients of the food products.

However, if the product contains only traces of certain substances, they do not need to be included on the label. These amounts are considered too small to cause any harm. In most cases, their presence is due to cross-contamination as they are prepared on the same production lines.

So, if you are unsure whether a product is free from cow's milk protein, better not buy it.

Finally, be sure to use separate utensils for food preparation that do not contain this allergen. It is best to prepare them in separate places to avoid contact and cross-contamination. Remember to clean all surfaces and pots well after use.

Alternative products for children allergic to cow's milk protein

As for dairy products, you can buy the intensely hydrolyzed ones that do not contain the allergenic protein. You can also try the following alternative products with the following recommendations in mind:

• It is recommended to give soy milk to children over 12 months of age.
• Rice milk is not a recommended substitute for regular milk as it contains large amounts of arsenic, a toxic soil mineral.
• Other drinks, such as those based on oats or nuts, can be consumed without problem. Their nutritional value is not comparable to that contained in regular milk, as it contains practically no proteins. However, they are full of carbohydrates and high-quality fats.
• Choose products without added sugar and, if possible, those that are enriched with vitamin D and calcium.

As for meat, you can give your baby chicken, rabbit, turkey as they are quite tender. In addition, combining meat with citrus or paprika improves iron absorption.

Living with an Allergy to Cow's Milk Protein

It's normal to have many questions popping up in your head when you find out that your baby is allergic to cows' milk protein. We have already answered many of them.

The problem is that this protein is found in many staple foods that play an important role in healthy bone growth and preventing anemia. However, there are products with the same properties, for example broccoli, Brussels sprouts, almonds, beans, fish and meat.

Also, when you are dealing with an allergy for the first time, you need to be extra careful when buying food or eating out. It is worth finding out more information on this to avoid accidental contact with the allergen.

Therefore, you should always carry epinephrine with you in case of anaphylactic shock. It manifests itself, inter alia, with difficulty breathing, dizziness, sweating and tachycardia.

Is everything you eat "compatible" with your body? Learn to improve the functioning of the digestive system by choosing the right food. The sooner you solve your digestive problem, the better it will be for your physical and mental health.

You can even follow these tips together with your children! Appropriate preventive measures are also crucial.

The topic of our today's article is: how can we improve the functioning of the digestive system and generally increase the condition of our stomach, intestines and the organs cooperating with them?

The digestive system is the focal point of our body as it helps us absorb nutrients and enjoy good physical and mental health. It consists of a set of organs that break down food into smaller particles by secreting substances such as enzymes and gastric juices.

Did you know that changing the normal course of the digestive process at any stage can cause severe discomfort and even nutrient deficiency? Today we will tell you a bit more about how you can improve the functioning of the digestive system through proper nutrition.

Do you also complain about the functioning of the digestive system?

In some countries, up to 50% of the population suffers from some type of digestive disorder, and the number is still growing. Most of these problems are related to the gut because this is where the bacteria responsible for the digestive process reside.

Foods that are not digested properly in the stomach are then broken down by the bacteria in the microbiota, which can cause symptoms as varied as:

• Abdominal pain.
• Gauze and belching.
• Reflux and acidity.
• A feeling of heaviness.
• Food intolerances.
• Nausea and vomiting.
• Diarrhea or constipation.

They can also be accompanied by itchy skin, headache, mood disorders, fatigue, weight loss due to lack of appetite or, on the contrary, weight gain.

Factors influencing the functioning of the digestive system

There are many different causes that affect how the digestive system works, but the most important are:

• Frequent use of anti-inflammatory drugs and antacids.
• Bad diet.
• Smoking tobacco.
• Lack of physical activity.

As a consequence of the above factors, the quality and quantity of intestinal bacteria decreases and the secretion of hydrochloric acid and digestive enzymes is reduced. Even inflammatory and metabolic markers in the blood are altered. Therefore, by addressing the root cause, we can also reduce these symptoms.

Microbiota: The Therapeutic Goal of Digestive Health

Microbiota is a group of microorganisms (viruses, bacteria and fungi) that live mainly in the large intestine. They are responsible for the synthesis of nutrients such as vitamin K, stimulating the immune system and protecting us from infections. In addition, they influence our behavior, mood, weight, development of diabetes, etc.

Overall, there is usually a balance in the number and type of microbes. It performs the function of regulating the permeability of the intestinal walls, which in turn prevents the penetration of toxins through them. How can the microbiota be restored to its optimal state? It is enough to eat healthy!

A practical guide to improving the health of the digestive system through proper nutrition

Probiotic food

When we talk about probiotics, we mean certain specific microorganisms that live in our gut. Taking them in the form of dietary supplements is the first step to repopulating the digestive system and improving its functioning.

Although they are sold in tablet or powder form, there are also foods that have been fermented by adding probiotics to them. Their great advantage is that they resist digestion in the stomach and enter the intestine intact.

Prebiotic food

A prebiotic is a nutrient that probiotic microorganisms feed on. These include, for example, fermentable fiber, polyphenols (natural antioxidants) and healthy fats. Let's look at them one by one.

Must Read: Strabismus baby: causes, diagnosis and treatment

Fermentable fiber

It is found in fruits, vegetables, grains, tubers, legumes, and seeds. We especially recommend products such as:

• Banana, carrot, and apple.
• Leek, fennel, onion, asparagus, and artichokes.
• Oatmeal, which also helps lower cholesterol.
• Cooked and chilled brown rice that can be reheated at low temperature before consumption.
• Boiled and chilled potatoes and sweet potatoes. This is how we release starch.
• Well-cooked legumes.
• Flax seeds and chia seeds. It is best to crush them or soak them.

Polyphenols

As we mentioned earlier, these are the antioxidants present in red fruit, pure cocoa, and spices. But what about chocolate? Well, we recommend it if the cocoa content is at least 70%. Remember that dark chocolate is not synonymous with a cocoa-rich product!

drowe fats

This group includes mainly the omega-3 fatty acid present in fish (salmon, tuna, sardines, mackerel, etc.) and nuts. It is also present in extra virgin olive oil and avocado. It has anti-inflammatory properties and is the main component of cell membranes. Therefore, you should consume it every day.

In this way, you can improve the functioning of the digestive system with the right foods. Now you see how easy it is? You should also consider contacting a doctor so that they can assess your specific case and provide you with fully professional advice.

A child's squint is an anomaly that affects his eyesight. It arises as a result of a lack of coordination between the eyes. Early detection plays a significant role as it enables therapy to begin as soon as possible. articalponing it over time increases the risk of blindness in the strabismus eye.

Strabismus is one of the most common optical disorders affecting infants and children. Lazy eye occurs in about 4% of children under the age of 9. The most serious consequences of strabismus are slower brain development, slower learning and assimilation, and loss of vision.

What is strabismus in a child?

Technically, strabismus results from an abnormality in binocular function. Eyesight works by two functions: binocular and monocular. They both develop from birth and mature until the baby is eight or nine years old.

In people with strabismus, the binocular function is damaged, which means that both eyeballs are unable to focus on the same object. For this reason, the information reaching the brain is very ambiguous.

In response, the brain ignores images that are less sharp. In this way, the body protects itself against the occurrence of double vision, called diplopia.

Even so, an eye in the wrong position continues to send images to the brain. However, due to this persistence, the eye will become œlazy over time and will begin to experience an irreversible decrease in the quality of vision.

Strabismus in a child and its causes

• The most common reasons of an ophthalmic nature include:
• Optical nerve malfunction,
• Reversible defects such as farsightedness.

Other causes for the development of a lazy eye in children include:

• Nervous system disorders caused by specific medical conditions, a high fever or very stressful situations.
• In addition, strabismus may appear in a child due to other disorders, such as cerebral palsy or hydrocephalus. Complications such as giving birth prematurely can also lead to the development of strabismus. In addition, strabismus can also appear in children with Down syndrome.
• It should also be mentioned that there are genetic predispositions that increase the likelihood of strabismus.

Types of lazy eye

The symptoms of this disorder usually appear in childhood. However, it is worth paying attention to the fact that strabismus can also develop in adults. Not all types of strabismus are the same.

• One-sided squint and alternating strabismus. In the first case, the fixed eye monopolized the field of view. In the second, both eyes alternately send data to the brain, ensuring that both eyes develop uniformly.
• Periodic strabismus. It occurs only in certain cases (illness, stress). It can also appear when an object is within a certain distance (near, mid, far).

According to the direction of the lazy eye

• It happens when the eye flies outward.
• Convergent strabismus. Appears when the eye flies inward. This is the most common type of squint.
• When one eye looks higher than the other.
• When one eye looks lower than the other.

Diagnosing strabismus in a child

Preventing a child from developing strabismus is difficult. However, its prompt detection and treatment can prevent the emergence of difficulties and health consequences, and even help reverse it. The eye examination, which should be performed in the third year of a child's life, plays a key role in preventing children from suffering from this condition.

If your pediatrician notices any problems with your baby's eyes, you should see an ophthalmologist right away. If your family has a history of strabismus, you should take your toddler to an ophthalmologist before the age of three.

Treatment of strabismus in a child

Treatment depends on the condition of the eyes and the severity of strabismus. The goal is to regain vision with both eyes. Depending on the individual case, therapy may include wearing special corrective glasses or surgery. The doctor may also order the weaker eye to be taped.

In the case of accommodative strabismus, optical correction is used. Young patients often need to wear glasses or contact lenses. In turn, visual therapy mainly involves exercising and sealing the eye.

In some cases, surgery is required. The surgeon will make a small incision in the tissue that covers the eye to reach the muscles.

Then he will have to correctly position the muscles in one eye or both. The whole procedure is quite simple, and the child will soon be able to return to everyday games without any problems.

When children play sports, injuries are normal, and even less so if they play them frequently. The various sports injuries in children differ from those in adults, as the locomotors system of children has certain peculiarities that cause serious and less serious injuries.

Sports injuries in children - types

Having a child at home who often plays sports, you should know what types of injuries may occur. Among the most common we can find:

Serious injuries

Among the most common acute injuries are fractures and soft tissue injuries, which are directly related to any kind of impact a child may receive while playing. According to Las Condes Clinical Medical Journal, these are some of the most common acute injuries:

• Rupture of the epicondyle.
• Fracture of the tibia.
• Avulsive pelvic fracture.
• Detachment of the anterior tuberosity of the tibia.
• Detachment of the lower pole of the patella.

Overload injuries

This type of pathology, also called overload trauma, refers to repetitive submaximal loads that, if not treated in time, can damage a child's skeleton. This type of injury has various causes, including:

Mistakes made during training.

• Wrong footwear.
• Pre-existing orthopedic conditions.
• Unsuitable substrate.
• Muscle imbalance.

Research on sports injuries in children

In some sports practiced by children, injuries may occur more frequently. Knowing which sports are at the highest risk of injury is essential for parental alertness.

According to a study by the Medicine and Sciences of Physical Activity and Sports, sports where children are more likely to suffer injuries include the following disciplines:

Football

This is one of the most popular sports in the world for children. Due to the fact that it is a contact sport, various types of injuries are more frequent, mainly to the legs and feet. In addition, injuries can also occur due to poor pitch condition, inappropriate sports shoes or poor ball control.

According to the data collected in the survey, this sport ranks first on the list of school accidents (41%). In sports statistics, they also include indoor ball as one of the sports that causes the most sports injuries in children at the school stage.

Basketball

Basketball is an extremely popular sport in childhood. The frequency of injuries is also high due to the fact that the proper functioning of the pitch and the movements that must be made during its playing are taken into account. In this case, the most common injuries that may occur are sprained ankles, overstrains, and injuries to the interphalangeal and metacarpophalangeal joints.

According to research, it ranks second among sports that generate more injuries (15%).

Other sports

In the event of volleyball, injuries to the forearms may occur if the ball is not suitable. On the other hand, there are gymnastics and judo, where injuries are usually less frequent. Among the percentages of the survey, we find that gymnastics ranks third with 15%, while other sports are only 9%.

How to prevent sports injuries in children

Preventing injuries while playing sports is often difficult, as many of them are in direct contact and require different movements. Even so, some injuries can occur for other reasons which, with some precautionary measures, can prevent them from happening in children. Among others:

• Proper use of sports equipment. In each sport, you should use the right balls, optimal pitch and body protection.
• Conducting appropriate training.
• Wearing appropriate sports shoes. Selecting the correct sizes and other items as required by the playing field
• It is recommended that your toddler attend a sports school to learn technique and teamwork.
• If a child is injured, he or she must fully recover before starting sports again.

It is inevitable that children play sports, and overall it has many benefits. It is important for parents to be careful and take the necessary steps to ensure that little ones are less likely to be injured.

What is the circadian rhythm?

The circadian rhythm is our internal biological clock. Its task is to determine the most optimal level of concentration and ability to learn and work. According to the American researcher from the University of Oxford, ignoring our natural circadian rhythms causes fatigue, frustration, emotional tension, impaired concentration, irritability and difficulties in regulating emotions, including a drop in mood.

How much sleep does a person need?

The National Sleep Foundation has conducted more than 300 studies on sleep and on this basis determined how much time a person should spend on sleep in order to optimize the ability to concentrate and be ready to work. For individual age groups, the amount of sleep fluctuates within the following limits:

• Newborn baby (0-3 months) - 14-17 hours.
• Infant (4-11 months) - 12-15 hours.
• Young children (1-2 years) - 11-14 hours.
• Preschoolers (3-5 years) - 10-13 hours.
• School age (6-13 years) - 9-11 hours.
• Teenagers (14-17 years) - 8-10 hours.
• Young adults (18-25 years) - 7-9 hours.
• Adults (26-64 years) - 7-9 hours.
• Seniors (65 +) - 7-8 hours.

As can be seen, there is little difference between the amount of sleep necessary for adolescents and adults. So why is it so difficult for young people to get regular and healthy sleep?

Delayed sleep-wake phase syndrome

DSWPD (Delayed sleep - wake phase disorder) is the most common form of disturbance of the circadian rhythm in adolescents. Almost 16% of teenagers complain of sleep disorders due to neurobiology, they are:

• Persistent insomnia, problems with falling asleep, falling asleep in the morning (3-4 hours), and consequently difficulties with the morning wake up. During the day it is not better, because the teenager is tired, sleepy, it is difficult for him to concentrate, and thus - he learns worse. Usually, she also misses her first lesson or skips her last class to go home and go to sleep. It also happens that the teenager does not go to school at all, ignoring the morning orders of his parents.
• Excessive sleepiness - exceeding the optimal amount of sleep for the age norm, i.e. early hours of falling asleep (around 19/20), constant difficulties with getting up in the morning and taking a nap in the afternoon after returning from school. Excessive sleep causes irritability and difficulties in the area of ‹‹cognitive functions. In this case, it is recommended to consult an endocrinologist and check the level of sugar and thyroid hormones due to similar symptoms in their deficiency.

It turns out that these problems are not related to sleep quality, as in adults, but to the number of hours of sleep. If the teenager was allowed to sleep in his circadian rhythm, difficulties such as insomnia, fatigue, daytime sleepiness, and the inability to wake up in the morning will be eliminated.

Many parents say that their children's sleep problems disappear, for example during holidays, when the son or daughter goes to bed at 2-3 in the morning and gets up around noon. DSWPD should not be confused with the physiological delay in sleep hours in a teenager, the so-called DLMO (Dim light metatonin onset). It is caused by a shift in the secretion of melatonin (a chemical compound that regulates the circadian rhythms of sleep and wakefulness, released due to the lack of daylight) and hormonal changes. It turns out that in adolescents, melatonin is secreted by the body with a delay of 2-3 hours compared to children and adults. This means that in a young child and an adult, melatonin begins to work somewhere between 9.00 pm and 10.30 pm, and usually then we go to bed, while in a teenager this process begins after midnight. Therefore, usually when a parent goes to sleep, their child is still active. The situation is similar in the morning. When our melatonin levels gradually drop and we wake up, usually around 6-7 am, for our teenager it happens between 9-10 am. This is why it is so difficult for him to get up to school in the morning and actively participate in the first lessons.

Induced DSWPD in a teenager

As indicated by psychiatrists and neurologists (diagnosing DSWPD), the so-called induced DSWPD, resulting from deliberately shifting the hours of sleep. The reasons are quite prosaic and certainly largely depend on the lifestyle of the teenager:

• Social activity on social networks. Instead of going to sleep, the child chats or surfs the Internet.
• Addiction to computer games. Today's teenagers very often play games for several or even several hours a day.
• "Dropping" the night to prepare for a test or test that requires reworking a large amount of material. It is also associated with a lot of stress, which increases the level of adrenaline in the body - when a child finally wants to go to sleep, the excess of the hormone mentioned prevents him from doing so.
• Excessive exposure to blue light emitted by LED screens (computer, phone, tablet, TV), which blocks the release of melatonin.
• Excessive emotional arousal, caused both by surfing the Internet, computer games, and studying at night. All these activities are a source of anxiety, they increase the level of cortisol and adrenaline, which make it impossible to fall asleep. As adults, we also have such situations when we are tired but cannot fall asleep, for example after an exciting event.

Characteristics of a teenager with induced DSWPD

• Going to bed after midnight is the norm for him, until then he constantly uses a computer, smartphone, etc.
• Sometimes he falls asleep earlier.
• He himself is unlikely to complain of insomnia, the parents of the teenager pay attention to it more often, complaining about the difficulties in waking the child to school in the morning.
• Getting up in the morning is usually quite dramatic, parents wake the child up a dozen times.
• Trying to implement simple rules such as using the computer until 8 p.m., going to bed earlier and at regular times, and avoiding an after-dinner nap, just doesn't work.

Both adolescent behavior and the biological shift in melatonin secretion lead to a vicious cycle of sleep deprivation.

Sleep deprivation causes the adolescent's brain to become overstimulated, which makes it even more difficult to fall asleep. It is worth adding that the consequences of sleep deprivation are:

• Problems with concentration during the lesson.
• Disturbances in cognitive processes - mainly difficulties with remembering what is in the lesson and recreating what a teenager has learned at home, often just taking a night out.
• Bad mood, irritability and, consequently, reacting with aggression to the smallest stimuli.
• Increased school absenteeism - mainly in the first or last lessons. In the morning, the baby is unable to get up, and in the afternoon he needs a nap.
• "Swimming away" during the lesson - deterioration of grades.
• Reduced performance in sports, slower reflexes.
• Inaccurate movements which may result in injury.

How can you help your teenager sleep better?

1. The example comes from above - parents show by their behavior how important good-quality sleep is.
2. Rules that apply to everyone - especially regarding the use of screens before going to bed. It is worth planning in this way, for example, doing homework or other activities for which we need a screen to finish them in the early evening.
3. A well-planned morning - since we are unable to make school classes start a few hours later, we can pay more attention to how we arrange our morning. It is worth making it as stressful and burdensome as possible. Perhaps you should consider packing in the evening, preparing clothes for the next day, or taking a bath in the evening. This will allow you to sleep a bit longer.
4. Avoiding heavy meals, sweets, coffee, strong tea, energy drinks in the afternoon and evening hours.
5. The bed is used for sleeping - if possible, school tasks should be performed at a desk, table, maybe even in another room. It is much easier to fall asleep in a bed that is only used for rest.
6. Routine before going to bed - a warm bath, calm breaths, relaxation, time with a book, but not very exciting. It turns out that repeating the same calming activities before bed will cause the teenager's brain to associate them with sleep and rest.
7. Dark room - the release of melatonin is associated with the advent of darkness, so it is worth covering the windows to make the room completely dark. The lack of daylight access to the organ of vision causes the brain to "enter" into sleepiness.
8. Regularity of waking up and going to bed even on weekends - "excessive" sleep at the weekend reduces the progress achieved with routine bedtime activities during the week.

The American scientist, believes that lack of sleep is a serious social problem, and the 14-25 age group is particularly vulnerable to it, not only because of purely biological, but also social, related to habits that disturb teenagers and disturb the rhythm. diurnal. Lack of sleep contributes to a reduction in the efficiency of cognitive processes, a drop in mood, and even greater susceptibility to mental illness. We have no influence on biology, but we can change our habits so that they better serve us and help regulate the circadian rhythm. Remember that the example comes from above, so before we start to blame our teenager, let's try to think about how my own circadian rhythm lifestyle can help him change habits.

The mental benefits of swimming make it a highly recommended sport for all ages, regardless of physical conditions. So much so that nowadays most gyms and sports facilities have a swimming pool.

Overall, the benefits of swimming are better known physically. This is because this sport produces very positive changes in aerobic fitness, articalure, and muscle strength.

It should also be mentioned that it is an ideal sport for those who suffer from injuries or pain in the joints. However, much less is said about the benefits of swimming for the mind! Read this article, then go swimming for the health of your brain!

Why is swimming good for the mind?

In addition to the above-mentioned benefits of swimming, this sport has a very positive effect on the state of mind. During a training session, various psychological variables such as concentration, decision making, or coordination are reinforced.

In addition, the swimming pool is the perfect environment to break away from your routine and leave negative thoughts behind you. For all these reasons, we are now going to delve into the benefits of swimming for our mind.

1. Swimming improves brain health

Swimming, like any other aerobic exercise, requires your heart to continuously pump blood to all organs. As a consequence, the brain receives an additional supply of oxygen which allows it to optimize its functioning. According to this study, aerobic exercise leads to adaptations in the brain.

It is about processes such as, above all, an increase in cerebral blood flow and better release of neurotransmitters.

By increasing cerebral flow, blood and nutrients reach more areas of the brain. A well-oxygenated area is a more functional area with greater working capacity.

In turn, the increase in the release of neurotransmitters causes the connections between neurons to become more active.

2. It improves motor coordination

Swimming is a sport that requires quite a lot of technical knowledge. Not only is it enough to move your arms and legs, but you have to do it according to a certain technique and in a synchronized manner.

Also, there is no one way to swim, but there are several swimming styles: breaststroke, crawl, breaststroke, backstroke, and butterfly.

Each of them requires a swimmer to learn how to move their limbs in a certain way and combine all these movements as if it were a choreography.

Mastering this technique is essential to get good results because being in the water, the fatigue factor can become very important. Therefore, proper exercise of movements will allow you to optimize physical exertion and a greater ability to control fatigue.

3. Swimming allows for reflection and introspection, excellent exercise for the mind

Most swimmers say that being in the water and performing mechanical movements leaves them plenty of room to think and reflect while training.

However, rethinking can turn out to be a double-edged sword. On the one hand, it can be a good opportunity to introspect and organize ideas that are harder to come by during the day due to your daily routine and responsibilities. But on the other hand, it can be associated with a rumination of negative thoughts. Practicing mindfulness is very beneficial in this regard as this technique has a similar effect. This means that learning to meditate and control the flow of thoughts helps to connect with the inner aspects of yourself, which promotes self-knowledge.

Swimming is a very beneficial sport for the mind

While the mental benefits of swimming are not as well known as the physical ones, that doesn't mean the sport has nothing to offer mentally. In fact, psychological adaptations are beginning to be noticeable even before the physical benefits.

One of the great things about this activity is that you can start exercising at any age. You do not need to meet certain age or fitness criteria.

Swimming benefits everyone who does. The water environment in which this sport is played reduces the load on the joints and does not carry a high risk of injury.

In short, for all these reasons, if you have decided to start swimming, we can assure you that this is a very good choice. You are sure to feel good physically and emotionally very quickly.

It is therefore important to familiarize yourself with the common symptoms in order to be able to make a correct diagnosis as early as possible. For this reason, we would like to discuss the various symptoms that can help you find out if your child has a gluten intolerance.

Gluten intolerance in children

Gluten intolerance or celiac disease is an immune reaction to gluten, which is a protein found in wheat, barley and rye. Over time, this reaction damages the lining of the small intestine and prevents certain nutrients from being absorbed. In children, gastrointestinal symptoms usually appear between 6 and 24 months of age, of course after introducing gluten into the diet. The most common symptoms include nausea, vomiting, diarrhea, low weight, growth problems.

We will now look at these symptoms in more detail.

Symptoms related to the functioning of the digestive system

Perhaps the most significant evidence that can show that your child is gluten intolerant has to do with the digestive system. Here are some of the most common symptoms in this regard:

• Frequent swelling of the abdomen.
• Nausea that ends in vomiting.
• Odorless and whitish stools.
• Frequent constipation or diarrhea.
• The child complains of flatulence.
• The baby will also complain of abdominal pain.
• Your baby has no appetite.

Growth related symptoms

Other symptoms that may indicate a child is gluten intolerant are when your child is not developing as quickly as other children of the same age. Both in terms of height and weight.

Children under two years of age may experience progressive muscle wasting, and if babies are not diagnosed until they are over two years old, they may also experience puberty later than other babies.

Behavioral symptoms

In addition to the physiological symptoms, the behavior of children may also show the usual signs of gluten intolerance. The most popular of them include:

• Sudden changes in mood.

Other symptoms of gluten intolerance in children.

Here is a breakdown of other possible symptoms that indicate gluten intolerance:

Anemia

This is the most common symptom of celiac disease. This is because the intestine is damaged which prevents it from absorbing all the nutrients. And this phenomenon, in turn, leads to a shortage of certain substances.

The most common result of this situation is iron deficiency. There are also deficiencies in calcium, vitamin D, and potassium, resulting in children having lower bone mineral density.

Dermatitis herpetiformis

Dermatitis herpetic is a symptom of celiac disease that is visible on the skin. It is a skin condition that causes itching and blistering and comes from an intolerance to gluten at the gut level. The rash usually appears on the elbows, knees, torso, scalp, and buttocks.

Typically, herpetic dermatitis is associated with lesions identical to the symptoms of celiac disease in the walls of the small intestine, but this dermatitis is not always caused by obvious digestive disorders.

Herpes

Herpes is a fairly common but little known symptom of gluten intolerance. Sometimes called cancerous ulcers, these are circular lesions that are characterized by a slight swelling and are usually found in the gums, inside the cheeks, and under the tongue.

High-risk groups

While any child can suffer from gluten intolerance, there are certain groups that are at increased risk of developing gluten, such as:

• Direct relatives of people with celiac disease.
• Children with type 1 diabetes.
• Children with Down syndrome.

In addition, this disease affects Caucasian people more than any other social group. It is also more common in women than in men and is also hereditary.

Gluten intolerance is five times more common in children than in adults. Currently, this disease cannot be prevented, and the only way to deal with it is to completely eliminate gluten from your child's diet.

If your child shows one or more of the symptoms we described above, see a doctor with him for a proper diagnosis. If the diagnosis is positive, your nutritionist will advise you on how to ensure your child is on a gluten-free diet.

Grand Est was very impressed

Whether you're walking in the woods, a public park, or your own garden, it's hard to escape. The Grand Estate was devastated. According to a map published in April 2021 by INTE (National Research Institute for Agriculture, Food and Environment) as part of a participatory research program, Voges is located in the areas of CTQ, Meerte-at-Moselle, Mosel, Boss-Rin, Hot-Rin and Grand Est. The highest number of bites was reported.

According to this study, 35% of ticks analyzed in our area contain pathogenic factors that cause disease.

While most bites are reported in the wild, the number of bites in private parks increased in the spring of 2020, likely due to increased visitor numbers due to control measures.

Lyme disease spectrum

Lyme disease (or Lyme disease) is an infectious disease, not an infection. According to the Grand Estate Regional Health Authority (ARS), zoonoses (diseases transmitted from animals to humans) are the most common in northeastern France.

The first characteristic feature of a tick bite is a circular rash that appears as red spots around the ring. This is migraine erythema that usually occurs at the site of the bite and lasts from a few days to a few weeks. This is accompanied by headaches and stiffness.

Without treatment, the initial phase of the outbreak begins with manifestations at the nerve or joint level (inflammatory pain). The late stage, which sometimes occurs several months after the bite, is accompanied by more severe and persistent nerve and joint symptoms, followed by chronic fatigue.

To provide targeted care for patients with so-called tick disease (MVT), the "National Plan to Combat Lyme Disease and Tick-borne Disease" provides for the identification of specialized treatment centers tailored to the complexity of the situation. : Capacity Center (CC MVT) and Reference Center (CR MVT). They are listed on the ARS website.

However, note that the bite of an infected tick does not automatically transmit the disease. In addition, lice that are removed quickly carry a lower risk.

How do you protect yourself?

Fleas thrive in moist, bright places, as well as in areas inhabited by animals such as rats, deer, or cows. They did not float from the tree, but lay on the tall grass. Spring and summer are the most pleasant times of the year as we wear light clothing but remain calm throughout the year thanks to the mild and cool climate. Climate change is also an aggravating factor, as it supports its spread (hence the risk of Lyme disease).

To limit your risk, you need to follow three simple tips. First, choose your hiking area carefully, avoiding bushes, fields and tall grass and walking along trails if possible. Then dress accordingly, ie. opaque and light colors. Cover your head with long sleeves, pants, high socks, shoes and most importantly (lice really are in your hair), summer and winter. Finally, additional repellents can be used, especially in exposed areas: around collars, around wrists and under pants. Be careful, they are contraindicated in pregnant women, young children and people with impaired immunity. Natural products such as lemon can be used, but it is better to consult a pharmacist.

When you return from sightseeing, you should carefully examine the whole family, especially the folds of skin (behind the ears, under the knees, under the arms, groin ...), scalp, hair, forgetful items (bags , clothing) , blankets ) and pets. Reuters 

ROP is a potentially blinding eye disorder which fundamentally affects premature infants who are born before 35 weeks or are less than 2 Kgs in weight. When a premature baby is born, they are kept in an incubator in order to mature the lungs. The artificial oxygen in the incubator however leads to excess development of blood vessels which may damage the retina.

The threat of newborns going blind due to ROP continues to grow more than before in Pakistan due to a severe lack of awareness of the disease, appropriate screening criteria, delayed treatment as well as lack of expertise for the treatment of such babies. Infants from lower class and middle-class families are at a greater risk for ROP due to not being able to afford the required treatments.

Ayra Fatima was born premature on the 15^th of February in 2020. She born just after 7 months of pregnancy and weighed only 1.6Kgs.Exactly after 1 month of being born, Ayra™s parent™s world came crashing down on them as she was diagnosed with a severe case of Retinopathy of Prematurity (ROP) on the 15^th of March, 2020. They tried to get her treatment but to their dismay, every hospital they consulted quoted no less than 100,000 for treatment.

Ayra™s family has a total of three members, her elder brother and her parents. They reside in Karachi and Owais, her father, works in a textile company where he earns an income of just 40,000 per month. Owais has got three siblings, two sisters and a brother, all younger than him.

The responsibility of his wife and kids, his parents and, his siblings is all on Owais as he supports them all. Therefore, he felt completely hopeless as arranging a sum of 100,000, an amount that is three times larger than his own salary, was impossible for him to do at such a short notice. And so his apprehension grew because a delay in the treatment could lead to permanent blindness.

Owais and his family desperately started to look for other options to help Ayra get the treatment she needed and he came across the specialized Ophthalmology pediatric clinic at JPMC that has been set up by the Patients™ Aid Foundation (PAF).

Owais and his wife went to see Dr. Arifa Farooq on the 16^th of March, 2020. Dr. Arifa Farooq is a Viteroretinal fellow who, under the supervision of Prof. Dr Alyscia Cheema, gave Owais the reassurance he needed.

For the course of Ayra™s treatment, a special Ranibizumab injection which is used to treat ROP was to be injected in her eyes. Ayra required two sessions of the injection which is actually quite expensive and costs 30,000 each.Ayra had her first session on the 20^th of March and her second session was completed on the 27^th of April.

Owais was very impressed with the infrastructure and the state-of-the-art equipment of the Ophthalmology department. He describes the staff as very friendly which guided him through the procedure of appointments, follow-ups and initiated reminder calls - Not once did he have to chase them on his own, he added.

Ayra now has weekly follow-ups which will continue for a year and then monthly follow-ups which shall continue for up to 8 years. Owais is so pleased with the services that JPMC provided with the help and support ofthe Patients™ Aid Foundation (PAF) that he mentioned he will be recommending this facility to all the parents whose children are suffering from eye disorders.

Imaging tests, such as arteriography and x-rays, are helpful in assessing the internal structures of the body. Another widely used form of examination is computed tomography, which analyzes the body from different angles using X-rays to create sections.

Computed tomography is a non-invasive scanning method that generates a two- or three-dimensional image of the internal structure of an object. This procedure is widely used in medicine to assess internal injuries. However, it turns out that other fields, such as industry and geology, are also making use of it.

In many studies, tomography is now one of the most frequently recommended research methods. This procedure has moved forward since its introduction in 1971, moving from displaying only images of the brain to being able to scan any anatomical region.

Computed tomography - what is assessed during the examination?

The imaging test is widely used in various fields of medicine, such as oncology, cardiology and traumatology. It can be used in the diagnosis and observation of patients with various clinical pictures. In addition, it is useful in planning radiotherapy.

Computed tomography shows the condition of both soft organs and bone tissue. In this sense, the liver, kidneys or brain and the surrounding bones can be assessed, thus enabling the accurate detection of many lesions.

It is the preferred test method for assessing different types of cancer as it confirms the presence and location of a tumor. It is also possible to study its features, allowing you to observe its size and its extension towards nearby tissue.

On the other hand, tomography is also used to study spinal injuries and assess bone density. It is also worth mentioning that it is very useful in examining the head, allowing the detection of cerebral hemorrhages.

Some people may need to use a contrast agent to better assess a specific area. In this case, it is recommended that you do not drink or eat in the hours leading up to the test. In addition, you must notify the doctor in case of allergies.

Pregnant women and people with heart, kidney or thyroid problems should inform a specialist. All these situations increase the likelihood of adverse effects during the test. Moreover, in the case of pregnant women, it is even a contraindication.

What does computed tomography look like?

The specialist will ask you to undress and put on a medical gown. If it is missing, wear loose-fitting clothing and make sure that there are no metal fasteners. If contrast is needed, it should be administered orally, intravenously or via enema.

Computed tomography is a large machine with a bed and a central tunnel. Your doctor will advise you to lie on your back in bed, although in some cases it will be necessary to lie on your side or on your stomach. The bed may have straps and pillows to maintain the correct position of the patient's body.

At the beginning of the CT scan, the bed will move quickly to identify the area to be scanned. It will then slowly go through the scanner to make prints. In some cases, it is necessary to make multiple passes through the machine.

It is important to avoid movement when examining as it can generate printing errors called artifacts. Occasionally, you will be prompted to hold your breath for a few seconds.

After the exam is complete, you will have to wait a while for the doctor to confirm that the photos are of good quality. The results are ready in no time and the evaluation usually takes around 30 minutes.

Possible dangers and complications

Among the short-term risks associated with performing computed tomography, anxiety attacks stand out. This complication is very common in people with claustrophobia and in young children who are usually given a mild sedative beforehand.

On the other hand, this test also exposes patients to a type of radiation called ionizing radiation. Some studies link high doses of this type of energy to the development of cellular mutations. However, CT scans use very low levels of this radiation.

Despite the radiation emitted, computed tomography is a very common and safe examination, because the benefits of its performance far outweigh the risks. However, specialists should exhaust options that emit less radiation before pointing it out.

Children are usually sedated with mild medications prior to the test so they don't have an anxiety attack.

Computed tomography - interpreting the results

Within minutes of completing the examination, the radiologist will evaluate the relevant results. Images are usually stored in a digital file, so they should be viewed on a computer screen.

A radiologist is a specialist responsible for the supervision and interpretation of tests, thanks to which he is able to detect any abnormalities. After analyzing the results, the specialist will prepare a report that must be provided to the attending physician.

A procedure with more benefits than risks

Computed tomography is an imaging test that uses simultaneous X-rays to examine soft organs and bone tissue. However, it exposes people to up to 100 times more radiation than traditional X-rays, which can cause long-term risks.

The chances of being damaged are greater in children than in adults because their cells reproduce more quickly. Nevertheless, doctors still use this test to detect many diseases because its benefits far outweigh the risks presented.

Psychologists have told how to make the body produce more hormones of joy, reports The Health Site. And for this it is not necessary to go for something sweet or not very useful. Here are 4 options for how to improve your health and become happier.

Regular physical activity. As it may sound, but training can release endorphins, which cause good emotions. In addition, regular training has a positive effect not only on self-esteem but also on the figure. Even short walks every day provide an opportunity to reduce the effects of stress.

Good deeds. Try to be friendly with others, because it also increases the level of serotonin in the body. Less stress, criticism and conflict and more sincere desire to help. This simple rule will also strengthen sleep, not to mention the level of happiness.

Achieving goals. This may seem like a daunting task, but it's worth learning to set even small goals on the way to something big. This shows that you are moving forward and also allows you to produce more dopamine.

Embrace. During the pandemic, people felt the importance of simple physical contact. Therefore, if you and your loved ones have already gone through all the stages of vaccination, it's time to make up for lost hugs. It is not for nothing that scientists advise to hug as much as possible, because it has a positive effect on the mental state.

Assuming the brain is malleable and easily adaptable to changes, one would expect that some adjustments and changes would naturally occur to optimize resources. This means that if we stop dealing with certain processes as a result of digitization, perhaps the brain will compensate for it by improving other skills.

That is why there is now a lot of scientific research that indicates changes that occur in our brain. Especially in the youngest.

Digitization

In a relatively short time, society has undergone tremendous technological change. Generations are only about 30 years apart, but we've gone from not having a TV at home to being able to see and talk to a person in real time, anywhere in the world.

Logically, it changes the way we behave, our habits, the way we perform tasks, communicate, and access information. Thus, it alters the functioning of the brain and even its anatomy.

Digitization and cognitive skills

According to, a neuroscientist using technology changes the brain as you watch some neural networks get stronger and some older ones weaken.

This process is natural in the human brain but refers to the fact that these changes occur in certain structures or specific circuits. For example, in mindful circuits.

We spend a lot of time with cell phones, tablets and computers - actually simultaneously - which leads us to do several tasks simultaneously. Multitasking is a cognitive ability that we possess and that allows us to keep our attention in various activities. However, it is estimated that it can cover up to two tasks.

So, when the brain focuses on two tasks, the prefrontal cortex divides its resources to be able to properly perform both tasks. However, those who perform more than two tasks at the same time have trouble filtering and storing information.

They pay attention to aspects that are not related to the task and find it difficult to move from one task to another.

We also have a lower capacity to store data as we can re-search for information when we need it. However, it is also suspected that it improves our decision-making capacity as our senses are more acute and the digital environment encourages speed.

For this reason, it also improves the speed of information processing, which makes us more efficient in this sense.

Digitization and the developing brain

Children's brains are particularly interesting in terms of the digitization effect as they grow up in a technological environment. In fact, children born around 2000 are considered digital natives.

This means that since they are born into the world they are surrounded by technology and therefore they spontaneously and naturally develop a different way of thinking and understanding the world.

These children develop different and digitized skills as they grow up, not only because of their surroundings, but also because their adults encourage them to do so. As is the case when they are given a phone or tablet to keep them entertained.

This, while it may seem harmless at first, can have serious repercussions on a child's development.

On the one hand, a sedentary lifestyle is more common, which in turn has consequences for the brain by destroying nerve fibers and worsening cognitive abilities. It has also been observed to significantly affect languag Will our brain become useless?

As we said before, the brain is adaptable. Part of this adaptation involves the abandonment of neural circuits that are no longer needed or used. Thus, if over the years and due to digitization some networks are no longer needed, they will degrade. This is what is known as the "paradox of progress."

However, this is not a negative thing, because we will have opportunities and resources to invest in other aspects. For example, we will not have to remember specific information about a given topic, but about where we can access it.

Or, for example, we won't have to remember our ideas in full, but we'll have more resources to tie these concepts together.

In short, digitization obviously changes our brain, and with it, the way we perceive and process the world. However, this does not mean that this is a change for the worse. We will still be human and our brain will probably still remain the best computer there is. Moreover, their unique social skills are irreplaceable. e development and increase cortisol levels, which has a detrimental effect on the brain.

The benefits of exercise for kids were established many years ago. Each physical education class at school shows the importance of sport in the development of children.

There is not one sport that benefits children the most. It all depends on where you live and what your child or what to do. In addition, parents play a significant role, as their encouragement is often crucial.

Another important source of influence on children's physical activity is their trainer. The trainer should be a properly selected person who is able to achieve clear goals while avoiding injuries.

This is great news for adolescent children. The lungs also get used to exercise in a similar way, and thus the breathing process improves.

Muscle strength

Muscle development is a crucial part of childhood. Children are so active that they constantly use their muscles all day long. As they grow taller and gain weight, their muscles will continue to develop. Over the years, their muscle mass will increase.

This muscle mass must be trained, because weak muscles in adulthood are a risk factor that increases the risk of developing many diseases.

In addition, older people who do not have enough muscle strength are at greater risk of falls and bone fractures. If muscles are strengthened right from childhood, the likelihood of having good muscles and muscle mass in adulthood increases.

Balance and coordination

Another benefit of exercising for kids is that it improves balance and coordination. Both of these features develop significantly in childhood. Many changes also take place in adolescence.

Physical exercises help to develop proprioception, awareness of body position and movement in space. Good articalure also plays a key role in protecting against back problems such as kyphosis and scoliosis.

A child who is well balanced and coordinated will fall less often and, of course, will suffer much less injuries. This is one of the factors that contribute to quality of life that is often ignored. For example, numerous injuries or contusions prevent a child from attending school for many days.

Flexibility

Flexibility comes with muscle tension. If your baby is not stretched and lacks flexibility, he will have problems both in the near and distant future. Adults with less flexibility are more prone to developing rheumatoid diseases.

The right level of stretch helps protect your joints. However, it is not worth overdoing training, as some injuries can be quite serious. For example, in rhythmic gymnastics, the main role of the trainer is to make sure that the child does not exercise too much to prevent an injury.

How much should a child exercise according to age?

Some guidelines for the amount of exercise children should do according to their age:

• Children under the age of one should be stimulated with the use of interactive play. They suggest 30 minutes of activity per day facing the substrates to develop their articalure.
• Toddlers between the ages of one and two should be given at least three hours of physical activity a day. Of course, nothing that involves using a screen or sitting motionless for long periods is not encouraged.
• For children aged three to five, the number of hours spent exercising should be the same as in the previous group, but of moderate intensity.
• From the age of five onwards, a minimum of one hour of moderate to high intensity exercise per day is required.
• Supplementing physical exercises for children

The benefits of exercise for children can be complemented by a healthy and balanced diet and adequate rest. Adults should make sure that children, no matter where in the world they are, have the opportunity to play, eat well and get enough sleep.

All these factors, when combined with sport, can play a significant role in the healthy development of a child.

That's why reading today's article will show you how you can boost your immune system.

However, remember that if you discover that you are developing any symptoms that indicate a nutrient deficiency, you should seek medical attention. It is not advisable to make large changes in your diet without first consulting a dietitian.

Eat more yoghurt

Yoghurts contain bacteria called probiotics that can have extremely positive effects on your health.

These bacteria inhabit the digestive system, improving the absorption of nutrients, thereby strengthening the body's natural defenses.

The health of the micro biome with the proper functioning of the immune system. Therefore, eating large amounts of yoghurt can stimulate the multiplication of appropriate microorganisms.

Moreover, you can include dietary fiber in it. The fiber ferments in the intestines, thereby improving the quality and diversity of its micro flora.

Vitamin D to strengthen the immune system

Another nutrient that has a direct effect on the immune system is vitamin D.

It can be produced by the body when exposed to sunlight. In addition, you can also find it in fatty fish, full-fat dairy products and eggs.

However, despite even the greatest efforts to meet the body's needs for this vitamin, its deficiencies are quite common. Therefore, it is worth using supplements. Insufficient amounts of vitamin D cause fatigue and chronic overload.

The vitamin D plays a key role in modulating the production of antibodies against self-antigens. Besides, it helps fight infections.

Eating less processed foods will strengthen your immune system

Simple sugars, trans fats, and artificial additives can produce inflammation. Such inflammation can lead to various medical conditions in the medium to long term.

Many of them are associated with obesity and overweight. However, others lead to a deterioration in the functioning of the immune system caused by nutrient deficiencies.

This is why you should eat as little processed food as possible. Instead, try to eat more fresh foods, such as fruit, vegetables, fish, and dairy products.

These foods contain a lot of vitamins, minerals and antioxidants that will improve your health and strengthen your immune system.

Exercise regularly

Physical activity is a factor that perfectly strengthens the body's natural defenses.

Even though occasional high-intensity exercise can negatively affect your immune system, studies have shown that regular exercise can help keep it working.

The beneficial effects of exercise in improving the body's defenses. The publication in it described the relationship between exercise and reducing inflammation, as well as protection against a variety of diseases in the medium and long term.

Of course, it's always a good idea to practice under the supervision of a professional to avoid injuries and tailor your training to your needs.

What should you remember about?

Diet plays an extremely important role in many body processes, and the immune system is no exception.

Therefore, providing the right amount of nutrients will improve your body's natural defenses to fight threats and diseases.

In recent years, research has begun to attach great importance to the microbiome. As explained earlier, several clinical studies have recently shown the effect that a healthy microbiome has in improving immunity and protecting against disease development.

Moreover, nutrient deficiencies can lead to health deterioration and increase disease incidence. One example is vitamin D deficiency, which is estimated to affect over a billion people. That is why it is worth using supplements.

Because, contrary to what it may seem, depression requires more than willpower and clenching of teeth to overcome depression: it requires the use of various tools to help us in this process.

The functions of the psychologist in this situation are different. First, it will deal with confirming that the depression you suspect actually exists. Secondly, even without being able to issue a prescription, he can refer the patient to someone who can order pharmacological treatment, very effective especially in the first stages of therapy.

And third, it will establish a plan of action or appropriate treatment for the patient and accompany it in its introduction, able to adjust it and ensure its follow-up after the depression is resolved.

We undoubtedly recognize that depression is not necessarily a state in which we are active and able to change or acquire new habits that we will maintain and that will bring us results. Therefore, in addition to willpower, intelligence, an action plan developed by a specialist or drug treatment is also important.

Insulation may be needed, but will not lead us to a solution

People with depression usually feel tempted to acquire new habits that feed the depression itself: one is isolation from the others. We do not want to see anyone, we are constantly sad and the gym, painting lessons, music ... everything we liked to do before, what motivated us, made us feel fulfilled, now we are completely indifferent.

Perhaps this time off and distance is good in some cases and for a short period. Especially when depression started as a consequence of prolonged stress. However, in the long run, ending these "melancholic" habits is essential to overcome depression.

Fighting depression is possible if we act in opposition to what is calling us. We don't want to leave the house? Let's go out with our friends. We don't feel like sports? Let's get up early in the morning and without thinking, grab our backpack and go to the gym or go jogging among nature.

Taking the first step, we will see that it is not that difficult and even turns into pleasure. Maybe not the consent it was before, but that makes it worth even more.

The most important thing is to break out of this cycle into which our inertia is leading us or into which we have fallen. We have already stated that there is no point in going in the same direction all the time that we will not change anything.

New hobby

So one of the key steps to overcoming depression is to introduce new habits or return to those we enjoyed and abandoned.

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Some of them, such as playing a musical instrument that we no longer like, are not worth resuming. While there are certainly many others that we feel a certain attraction to, we do not take up the challenge as it takes some effort to start. An effort that seems to us to gain the upper hand for our little strength.

Going to the gym and talking to friends or strangers, going out with friends we've always put off with some excuse, starting to eat healthier (practicing so-called mindful eating), and exercising in the right amount will be important steps that will take us away from depression.

Why? They are just conducive to creating moments where we feel better.

Very good. We already know that depression will go away when we resume or look for new activities that make us feel good. By facing and making an effort to recover habits that we liked or to try new ones that we may like. But¦ what else?

Writing an emotional diary is a way to deal with depression

Before, we said that one of the hallmarks of depression is that it promotes self-reflection. He tells us and leads us to a state where thinking seems easier.

Okay, we can use this to try to get to know ourselves better and organize our emotions. If our internal order is not functioning well, let's analyze it and look for a new one.

At this point, writing can have a very positive effect and allow us to vent our emotions as well as track our mood swings. Thus, it gives us the opportunity to go back to our own words to discover that we have repeated mistakes and be more aware of the situation in which we find ourselves.

Many professionals consider writing a form of therapy, and they have good reason to do so. Sometimes we can't or won't tell anyone what is happening to us. But we feel the need to let it out in some way.

Keeping an emotional diary is very important, not only when suffering from depression or some other problem. This habit has healing properties. Naturally, at first it will be difficult for us to browse the pages where all our pain has been presented. Over time, however, it will turn into a need to feel, rejuvenate, and heal.

Until we are able to browse these pages as if we were reading a book. At the same time, liberating yourself from memories of experienced situations that are now a thing of the past.