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Archive for July, 2010

consumption indirectly affect your heart health. Here are some foods that are considered good for the heart, among others: Oatmeal is rich in omega-3 fatty acids, folate and potassium. In addition, these fiber-rich foods can also lower LDL cholesterol levels and prevent formation of plaque in artery walls. Olive oil is rich in saturated fats are not single. Olive oil helps lower LDL cholesterol levels and reduce heart disease risk. Salmon Fish rich in omega-3 fatty acids are effective to reduce blood pressure and prevent blood coagulation. Try to consume two drinks of salmon per week. This method can reduce the risk of dying from heart attack up to 33%.

Avocado to add healthy fats into your diet. Foods rich in saturated fats are not the sole can help reduce LDL cholesterol and increase good HDL cholesterol levels in the body. Avocado allows absorption of other carotenoids, especially beta-carotene and lycopene, which is very important for heart health. Nuts such as walnuts and almonds are rich in omega-3 fatty acids and saturated fats not double. In addition, beans also increase the intake of fiber into the diet, and also a source of healthy fat. Berries blueberries, raspberries, strawberries and other types of berries are rich in anti-inflammation. Anti-inflammatory component that is contained in this fruit is used for reducing the risk of heart disease and cancer.

Type peas (such as red beans and black beans) are rich in omega-3 fatty acids, calcium and soluble fiber. Soy beans can help lower cholesterol levels as low in saturated fat. Spinach is rich in many healthy components such as lutein, folate, potassium and fiber. Increase the intake of green vegetables may help improve heart health. A study found that people who eat spinach at least 2.5 drinks per day experienced a reduced risk of heart disease as much as 25%. Linseed is rich in fiber and omega-6 fatty acids. Consuming flaxseed combined with oatmeal may help maintain heart health.

Hard to sleep? Try to identify the trigger first. By identifying the causes of sleep disorders suffered by you, of course, would be easier to handle.

Here are the seven most common obstacles to sleep:

Insomnia
Type of insomnia that makes you wake up in the middle of the night or at dawn, according to a neurologist and psychiatrist Dr. Yan-Go, can be caused by external and internal factors.

Occasionally having a bad night’s sleep is still normal. However, if you become a chronic sleep disorder, it is better to treatment.

Sleep apnea
If you wake up in the morning with a feeling drowsy, irritable, sad, forgetful, and headache, chances are you’re experiencing sleep apnea. Sleep apnea is a sleep-related breathing disorder affecting approximately 20 million people, especially during pregnancy.

Eating while sleeping (sleep eating)
If you experience weight gain and find the kitchen in a state of chaos in the morning, consult with your doctor about the possibility of having an eating disorder during sleep.

Jet lag
Often travel through more than two time zones? Jet lag can be a serious challenge. Jet lag makes you less sensitive, dizziness and disturb sleep.

Menopause
The closer you are entering menopause, sleep duration also decreased. According to a survey from the National Sleep Foundation, when women stop menstruating (between the ages of 45 and 51), approximately 61 percent reported no sleep or can not stay asleep for a few nights a week.

Narcolepsy
Narcolepsy is believed to be caused by a genetic abnormality that prevents the body to absorb or produce hypocretin in sufficient quantities. People with this disorder often fall asleep repeatedly during the day and the opposite is often awaken all night.

Tired legs
Tired legs syndrome is a condition that includes pain sensation, pain, tingling, or burning at the foot Sensai. This condition makes you sleep difficulties

Hot weather often makes us want to continue languishing in the house while installing air conditioning (AC). Your bedroom window is rarely even open because the AC stays on all day. You are less likely use the fan because when I wake to sleep often so your stomach bloating or heads so dizzy.

Because always in the closed state, so the bedroom was stuffy when the AC was not turned on. And as always use air cooling, so we also forget the fan. In fact, fans proved better than the air conditioner, and more healthy for us. Want to know why? Are there any tips so you can maximize its use?
1. Improve air circulation. Fan, whether it is placed on the walls, ceiling, table, or floor, causing cold wind effects that make you more comfortable in the house. The fan that is placed on the ceiling is also considered a type of fan that is most effective in improving air circulation. In the morning or afternoon, open the bedroom window and let the fan lights up a few hours. Fans do not cool the air, but only move the dirty air in the room out, replace it with clean air from outside.
2. Healthier. The fan did not function as a coolant, only the cold wind effect. Instead, the AC did not have air circulation function. Because the room completely closed, the air in the room will spin in that area throughout the day. You remember, the in breath, we’ll breathe O2, and CO2 will be released when you exhale. That means, when we sleep with someone else, we will also inhale CO2 released by friends of our sleep.
Now do not be surprised if you are easily infected with the flu if you sleep with a brother or a husband who was caught colds in air-conditioned room. Not that we should not use the AC at all. However, minimizing the use of this air conditioner. For example, use only at night, while during the day is replaced by a fan. To avoid stomach bloating or sense of common colds, do not direct the wind directly into your body when installing the fan. Easy, right?
3. More efficient and environmentally friendly. The fan makes a hot room was colder than it should have. The fan located in the ceiling, for example, spends only about 75 watts of power (equivalent to the light bulb) and only one tenth of the power generated by the cooling air. In addition, the fan did not make the air was stuffy and humid as happens when using the AC. Do not forget to switch off the fan when you’re not using it.
4. Help with open windows. Room windows are not only used to provide views from outside the home. Make sure you design the window with the proper position because by controlling the size and location of the window you can also adjust how much light and heat generated at different times of day. Open curtains to let the hot air when the air circulation going.
5. Place the fan to the outside. If your bedroom has two windows facing each other, put a fan facing out (select the side of the room is hotter or more exposed to sunlight, and place the fan as high as possible), and another fan facing inwards (towards the cooler, and place it as low as possible). You can also put a lower fan near the entrance to give the same effect.

Milk does not become a daily beverage for people in developing countries. We only drink it when we were babies, when pregnant, breastfeeding, and when we start porous bones. In fact, if we have to get used to drinking milk during their productive age, we certainly would not have had time to experience bone loss. Do not forget, women are more susceptible to osteoporosis. When pregnant and lactating women, calcium in our bodies will be absorbed by the baby so much we need to add this calcium intake.
Just a reminder of the importance of milk, try to see why you need to eat again from now on:
1. Helps maintain weight
Yeah, who says drinking milk make you gain weight? Some studies even show that people who consume more dairy products will be more streamlined. Body fat content were lower than those who rarely drank milk.
Milk is better able to make us feel full, rather than other types of beverages. Most likely this is due to protein content, according to a study published in the American Journal of Clinical Nutrition in 2009. It is said that people who drink milk without the fat will feel more full, so eat less at subsequent meals schedule. This does not occur in people who drank fruit juice.
So, if you want to keep your weight at a normal rate, choose low-fat milk (or nonfat). A glass of low fat milk contains just eight grams of fat.
2. Build bone
A cup of milk provides 30 percent of daily calcium requirement. This is the mineral that helps build and maintain strong bones and teeth. Calcium is important for bone formation in children and adolescents. He also helps build bone mass which gradually disappear as we age. To get the calcium intake from other foods (with an equivalent amount), for example, you must eat more than seven cups of raw broccoli.
3. Number one source of vitamin D
Vitamin D is not only essential for calcium absorption, but also improves the immune system, reduce the risk of some cancers, diabetes and multiple sclerosis, and ensuring better blood pressure. New research presented at the annual meeting of Experimental Biology, April 2010, showed that nearly 43 percent of milk provides vitamin D that we get from food.

4. Help shape and strengthen muscles
A cup of milk contains 16 percent of daily intake for protein, which serves to build and repair muscle tissue. Several small-scale research conducted by the dairy companies found that chocolate milk can help athletes recover energy, even better than sports drinks. Milk chocolate contains a mixture of proteins and carbohydrates the body needs to restore energy supplies after a heavy gym session.