Tips for a good night sleep

A good night sleep is a very important for a healthy and a quality life. This is also essential and for your mental health, physical health, life quality and safety. How sleep is connected with your health you can see from a fact that sleep deficiency is increasing a risk of heart disease, kidney disease, diabetes, high blood pressure, stroke, obesity....so, my dear friends here are some tips that can help you with a better sleep:
1. Stick to a same sleep schedule - be consistent with bed time. That includes the time when you are going to the bed as well the time you're getting up. Try to stick to this sleeping schedule even on holidays and weekends...
2. Make your own bedtime rituals - make sure to do the same thing every night before you go to bed. It's going to be a sign for your body that is a time to log off. In this cause, you can use a calm music, read a book, take a shower...whatever you need or want to, but try to avoid television or other electronic devices.

3. Take care what you eat and drink before you go to bed - You shouldn't go to bed either hungry or stuffed, don't drink much fluid before bed time...a lot of alcohol, nicotine and caffeine can also infect your sleep.
4. Limit naps during the day - Long naps during the day can interfere the nighttime sleep. Don't nap more than 30 minutes during the afternoon.

5. Try to feel comfortable during the sleep - Make the right atmosphere for sleeping, this usually means quiet, dark and cool rooms. Try to separate you and your partner from children and pets because bed is a place for good night sleep and sex.
6. Be physical active during the day - This is important for better sleep, it's going to help you to fall asleep fast. Also if you're exercising it's going to improve quality of your sleeping.
7. Try to low your stress level - Try not to think about the things you can't change, especially before going to the bed. Things you need to do, everyday tasks...leave it for the next day. Instead, you should calm yourself, share a good laugh with someone, read or just think about all the things you are blessed in your life...and take a good night sleep.
    
     So my dear friends, I wish you to sleep peaceful and wake up rested every morning!

Little tricks and magic for a better look

One of the things that is very essential for a healthy lifestyle is a healthy body weight. It is very important to maintain the proper weight level but we all know how difficult it is in this modern and fast paced life that dictates the 21st century. In addition to proper diet and regular exercise, on today's market, we have many products that can help us in that. A product that has lately been very popular is famous Garcinia Cambogia.

What is Garcinia Cambogia and how it works?

Garcinia Cambogia is a citrus fruit that grows in Southeast Asia and India that contains HCA in its rind. That active ingredient is hydroxycitric acid that works in two main ways to promote weight loss:

First, it suppresses appetite by increasing serotonin level that is known as a feel-good hormone. It's also controlling cravings and emotional eating.

Second, HCA is blocking the fat-making process in your body by inhibiting a key enzyme called citrate lyase. Your body needs this enzyme to make fat from carbohydrates. In other words, HCA decreases your belly fat and it stops more fat from being formed by regulating your liver's function. Also, this ingredient can help you to low the "bad" cholesterol and to increase levels of the "good" cholesterol.

People often say that they have felt more energetic after using Garcinia and this is a good thing if you are exercising also in order to maintain healthy body weight. 

All these facts have led me to write about Garcinia Cambogia ... because in the already fast pace of life, why shouldn't we use little tricks and magic pills that can help us? Let's keep this as our little secret  ;)

                                 

The sun: friend or enemy?

Summer is already in his well underway and although I love sun, I can't help wondering just how healthy is exposing to the sun? Yes, we all love to look tan in skirts and shorts but does tanning has a price?

First of all, fact is that a certain amount of sunlight is essential for human health and it's noticeably in specific response within the body when the skin receives sunlight.

One of the responses to the sunlight is production of vitamin D which is very important for the bones health and strength, regulation of the immune system, calcium digestion and cancer prevention. Scientists believe that taking vitamin D supplements is not as efficient as sunlight so stick with the natural way and expose yourself to the sunlight wisely.

Other sunlight benefit is improvement of a mood. Sunlight is very often used to treat depression.

Despite those sunlight benefits, relationship between too much sun and skin cancer is well known, too. So you need to take care about avoiding too much sun in the beach, use protective clothing and most important thing is to use sunscreen always if you plan to expose yourself to the sun for a long periods. Generally, you should find the right measure of sunlight, enough to stimulate vitamin D production but not to harm yourself. It's enough around ten to fifteen minutes per day to get appropriate amount of sunlight exposure and vitamin D.

            So, in closing, expose your body to the sun smartly, put some sunscreen and ENJOY!

Have you smiled today? :)

Smiling and laughing are having positive affect on many areas of your life. Besides improving your health, these simple facial expressions are changing you in a physiological way, too. Others benefits of smiling are:

1. When you are smiling you are releasing endorphins - Endorphins are brain chemicals responsible for making us feeling happy. They are also responsible for lowering stress levels. Interesting thing is that our brain can't make a difference between real or fake smile. Brain is releasing endorphins anyway, so smile! Be happier and more relaxed!

2. Endorphins are natural pain killers - When you are suffering from some chronic pain, smiling can be very helpful.

3. When we are laughing, the stress hormone cortisol is reduced

4. Laughing is expanding the lungs and stretching the muscles

5. A good laugh can help you releasing emotions - When you are laughing you can see a life with on a more positive way and perspective.

 

6. If you are smiling very often, it's more likely that you are going to draw people to you - When someone is smiling often he looks more approachable and he is also making others to feel better, too. So it's more likely that happy person is going to draw other people rather than to push them away.

                                                          So, have you smiled today? :)

Smoke-free lifestyle

We all know that smoking is not a good habit, but do you realize how dangerous actually smoking is?
It is very important to know your risks, as well as relationship between smoking and many serious illnesses, but beside that your journey to smoke-free lifestyle will help you improving your life in many positive ways.

Here are some of the tips that can help you sticking with the decision about smoke-free lifestyle:


1. Stick to your decision - It's a fact that your body has changed since you became a smoker, it's learned to urge for nicotine. That's way you are feeling nicotine crave even years after you stop smoking, especially if someone smokes in your presents.

 
2. Resist the urge - It can be really tempting to stick to your decision to resist the nicotine crave but you should keep on your mind that longer you live without smoking, these craves will fade. Try to find a new hobby instead smoking...for example go for a walk or start practicing deep breathing.

 

 

 

3. Stay upbeat - Take it and live it one day at a time. Don't be mad at yourself if you do have a cigarette. The most important thing is to keep a positive outlook when you start your smoke-free lifestyle. Keep on your mind that quitting is a learning process.

4. You should give yourself a reward for staying smoke-free - This is a way how you can motivate yourself because quitting is a major accomplishment. In addition to that, now when you are not spending money on cigarettes, you might have extra money for a small treat.

Reward is also and a fact that you breathing is easier  :) 

5. Asks for someone support - Even when you quit smoking, you can continue feeling cravings for a cigarette. When that happens don't hesitate to lean on someone for support. This is not a sign of your weaknesses, this is completely normal.

                  So don't wait any longer, do this step for your healthier life! You deserve it!

6 Reasons to drink water

Water is so essential for our health because it makes up more than half of our body weight. It's a nutrient that our body needs that is present in food, liquids and plain water. All of these are extremely important in order to replace the large amount of water that we lose every day. We lose water each day through sweat, when we go to the bathroom and even through breathing. Keep on your mind that this is happening even faster if the weather is really hot, if you are physically active. Diarrhea and fever can also lead to quick loss of water. That's way it's essential to replace these losses every day for good health. If we don't replace the water we lose, we can become dehydrated.

 Here are six reasons to make you drink enough water or other fluids every day:

1. Water Helps Your Kidneys to function normally - Body fluids transport waste products in and out of cells. Kidneys are cleansing and ridding our bodies of toxins which are later excreted in the urine. Of course this is happening if our fluids intake is adequate. In that case, urine flows freely, is odor free and light in color.
When you're getting enough fluids, urine flows freely, is light in color and free of odor. When our body is not getting enough fluids, urine concentration, color, and odor increases. If someone drink too little water chronically, he's risking to get kidney stones.


2. Water is helping to maintain body fluids balance - Our body is made of about 60% water. These body fluids are including nutrients transportation, body temperature maintenance, digestion, circulation and absorption.

3. Drinking fluids is very important when we are exercising - Water is muscle energizer. When cells in muscle don't get enough fluids, they don't work very well and that's way it's recommended that people start taking water early, and to continue drinking at regular time intervals to replace lost of fluids.

4. Water is helping with calories control - Water doesn't have magical effect on our weight loss but can help because food with high content of water needs more chewing and it's more slowly absorbed. This can help us to feel more fully. Foods that is reach with water include vegetables, fruits...

5. Water is helping our skin to look good - If we don't drink enough fluids, we can become dehydrated and dehydration makes our skin looking wrinkled and dry.

6. Water is preventing constipation - Hydration that is adequate helps our gastrointestinal tract and prevents constipation.

Importance of a preventive medical checkup

There is a big variety of reasons why people make appointments to see their doctor. Some of them are visiting the doctor when they are experiencing some new problem or if they are concern about their health and searching for a specific diagnosis or a treatment. Other people are visiting their doctor at more regular periods if they are following up for a chronic disease or a chronic problem. However, for most of them, the frequency of visiting the doctor in order to maintain their health is not clear and determine. How often should we going to visit a doctor is determine by many factors, it depends mostly on our medical condition, age, lifestyle, if there is a family history riddled with a particular disease, how active we are, whether we smoke....However, the importance of a preventive medical checkup is really big. Health checks with annual tests can help finding the problems even before they start. This is important because we can notice problems early when chances for treatment and healing is easier and better.

Here are some of the reasons why health check is important:

• Annual medical control is serving primary as a prevention. It's giving us a picture about our health condition. People are not aware how many disease and disorders can be prevented or controlled if we notice them early
• It can help us to identify factors of a risk for common chronic diseases, especially if exist a family history of some illness
• To find out disease that still hasn't shown up any symptom (secondary prevention)
• This is a way for the doctor to give us an advice in order to promote healthy lifestyle choices and with medicaments that can prevent problems with health. Your doctor can advise you and about importance of a healthy diet and exercise, not smoking, avoiding alcohol, drugs and sexually transmitted infections

 

• To update clinical data since your last checkup. It's important to have an accurate record of past diseases, immunizations, laboratory tests and prescribed medications in case you need it 
• To enhance the relationship between you and your doctor