Health

20 Tips on How to Quit Smoking

How many times have you given your self the promise that you will quit smoking by tomorrow? To be reading this most probably you are still counting. Usually we make the promise to quit smoking when we are out of breath, when we walk up the stairs, whenever it hurts the neck, whenever we compare the strengths and our physical condition with non-smokers and we find out that we are insufficient, and when we do our New Year resolutions.

To clarify, and to avoid misunderstandings, quitting smoking is a personal choice. No one can convince someone to stop smoking better than him self. This article is not for making an anti-smoking campaign; there is not need for that, everybody around the world knows the harmful effects of smoking. This article is for providing some easy to follow and useful tips that can help someone who decided to quit smoking how to achieve it.

Smoking is an addiction. Experts agree that the decision to quit smoking is taken from the smoker when he really feels the desire for change. When the smoker feels threatened by the habit of smoking for both him and the others around him and when he believes that the de-materialisation from nicotine will bring significant benefits to him; and also when he feels capable of coping with change.

So if you have taken your decisions, the following article will help you how to quit smoking. If you do not feel confident that you want to quit smoking, you can always keep it for future use.

20 Tips on How to quit smoking

1. Publicise your decision to quit smoking

Let your friends and family know your decision to quit smoking. Get practical support, delegating to a person close to you the difficult task of reminding you of your target and benefits in your health whenever you feel a strong desire for a cigarette. Also, very important, ask from friends and family not to smoke in front of you and not to leave cigarettes around you.

2. Set a target date

Set a target date over a period of 2-3 weeks from the time you have taken the decision, which you will begin, the effort to quit smoking. Make sure that this period does not coincide with difficulties and stressful conditions as in this case will be easier for you to be carried away. Try to gradually reduce the quantity of cigarettes you smoke in the coming weeks until the target date.

3. Create a schedule

Set a specific timetable, which will not be very tight or too short in duration. Allow for possible “errors”, estimate the likelihood of serious desire for smoking and do not be disappointed if you do not accomplish it in the first three days. Keep trying. Few are those who succeed with their first try.

4. Start Easy

Record under what conditions you smoke (boredom, anxiety, companionship, loneliness, television, cards, coffee, etc.)

Rate your desire from 0 to 5, with “mechanical smoking” to the “absolutely necessary”.

Locate phases during which you smoke mechanically, without particularly want to, and make an effort to begin to gradually quit smoking into those relatively indifferent phases. This way you will make a good start and also increase your confidence to continue till you mange to quit smoking completely.

5. Avoid your smoking habits and drinks

Avoid the top reasons causing your desire for smoking such as coffee, alcohol, night outs, arguing etc. Try to consume a lot of dairy products, fruits and vegetables, as the taste has been shown in surveys that reduce both the desire to smoke and also it affects in a negative way the taste of a cigarette if you cannot fight the temptation.

Also avoid habits that in you mind are combined with smoking such as television, reading magazines or surfing the internet.

6. Keep you self busy

Especially in the early days try to keep your self busy with things you like, try not to leave time to yourself to think how much would you like to smoke. Also, try to divert your irritation in intense activity, for example by making some sports, walking or cycling.

7. Sleep more

Try to sleep more than you usually do. Your body and spirit becomes more exhausted from the effort to stop smoking and needs more rest. Moreover, the hours you sleep are hours that you are not thinking about how you would like a cigarette.

8. Drink more water

Try to drink more water. Water helps in eliminating toxins that have accumulated in your body from smoking more quickly, while reducing your desire to smoke.

9. Visit no-smoking places

Try to spend as many hours of the day in places where smoking is not allowed, such as libraries and museums. If you take a break for coffee sit with your friends in the non-smoking section.

10. Keep your hands busy

Keep your hands busy. It is proven that one of the reasons that people keep smoking is because they have associated smoking with a habit they do with their hands. Keep in your hand everything else than a cigarette; hold a pen, a piece of paper, anything that can trick your self, which is used to make the mechanical movements of smoking.

11. Avoid smoking ‘after food temptation’

Most people tend to smoke immediately after food. Stand up immediately from the table you just eat go brush your teeth or go for a walk, try not to get into the temptation of smoking.

12. Don’t fall into the “one cigarette trap”

Try to resist the temptation to “one” cigarette. It is for sure that once you smoke one cigarette you will ruin your attempts to quit smoking, as other cigarettes will follow.

Even if you do fall in the trap, do not be very strict yourself. Try not to make the same mistake again and always have in your mind that this was a temporary misstep in your attempt to quit smoking for good.

13. Try using nicotine substitutes

If you feel that your lack of nicotine creates irritation, or if in the first few days you did not managed to stop smoking, despite your efforts, try using nicotine substitutes or chewing nicotine gum. This will help you to get rid of the habit of looking for cigarettes and will eventually help you to quit smoking.

14. Try acupuncture

Acupuncture is a natural method of nicotine dependency treatment, painless and safe. With one to five visits it reduces the intensity of symptoms such as psychological pressure, anxiety, depression, tension and the feelings of emptiness caused by the use of a long-term drug like nicotine. Surveys also have shown that acupuncture increases the need for affirmative action, creates vitality and fertility and helps the mind to think clearly and to check its desires.

15. Reward yourself for you hard efforts

Reward yourself for each day without a cigarette. A good idea in this direction is to use the money savings from not smoking to buy something or make a trip.

16. Watch you diet

Consider consulting a dietician and follow a nutrition program for the first few months since the majority of smokers gain some extra pounds because they tend to eat more as a replacement action for not smoking.

17. Think positive

Do not think quitting smoking is as a sacrifice in which you lose a pleasure for the general and vague “good health”, but as a short exchange of joy with others, much bigger.

18. Accept your weakness

Reconcile with your weaknesses and do not to dispose yourself because you feel dependent on tobacco. If smoking had nothing positive, no one would smoke. The issue is to gradually be able to put on the scale the negatives of smoking and to let the scale turn in favour of quitting smoking.

19. Smoke consciously

Smoke consciously, that is, as any other activity you do, when you smoke say: “now I will smoke a cigarette.” In this way it will help you slowly disconnect the cigarette from other parallel activities, such as driving, surfing the net or speaking on the telephone. Conscious smoking in the long run helps address the issues with “mechanical smoking.”

20. Quit Smoking – Starting from now

You’ve read our ‘quit smoking guide’ and you also have the will to do it, why not start your efforts from now. Set your target date and follow the steps above. Quitting smoking can only do good for you and your health. It’s you choice…

10 Simple Ways to Cure Cold

There are simple and effective ways to cure cold, the most popular virus infection disease. Most people get the cold virus 2 to 4 times a year. Children are even more prone candidates to cold, since statistics show that children fall «victims» of virus infection at least 6 to 10 times a year. Cold is also the most common reason for visiting the doctor.

The common cold usually lasts for one week, although it may be extended for up to 2 weeks, it can be cured without treatment. If you notice that your cold lasts more than two weeks, then it is something serious and you should visit your doctor.

The cold virus comes in about 200 different forms. We can get the cold through breathing, handshaking, kissing or touching. Contrary to what most people think, we do not get the cold because of climate changes, or from poor nutrition or exercise. [See also 30 Medical Myth Busters you must know]. Statistics also show that people who are suffering from asthma or allergies are more likely to be infected by the cold virus. Stress is also one of the reasons we get the cold.

There are things we can do and measures to take in order to cure cold. This article gives an overview of 10 simple actions for a fast treatment from cold.

The most common symptoms of cold are:

Runny or Blocked nose
Cough
Sneezing
Sore throat
Fatigue
Diminished sense of taste and smell
Congestion
Watery eyes
Low Fever

Cold prevention techniques

To reduce the chances of getting the cold virus you can follow these simple rules:

Wash your hands regularly – and always before meals or before touching your eyes and your mouth.
Disinfect surfaces that can keep germs such as handrails and handles.
Try to avoid people that have the cold virus
Avoid being indoor with a lot of people, especially during the periods where virus diseases are on the rise.

10 Ways to cure from cold

1. Consume many liquids

As a first cure from cold try to consume a lot of water, juices and drinks (e.g. Tea and herbs in general). Liquids prevent the «drying» of our throat and nose, they help the mucous membranes glands to remain open and so it is easier to clean. Liquids are also valuable when you have fever. In this case there is increased risk of loss of liquids with dehydration. In addition, the hydration of the body contributes to the removal of toxins produced from dead cells, which increases it’s ability to fight the virus.

2. Avoid coffee and alcohol

Try to avoid drinks containing caffeine and alcohol because those substances tend to dehydrate our body and this is not what we want while we are cold.

3. Water vapour and hot baths

Water vapour and hot baths are the most common home cures for cold. Some people are standing in the bathroom with running hot water; others inhale the vapour over a pot with boiling water. It is believed that the steam can facilitate congestion. The virus is also susceptible to very high temperatures, so it is possible that the steam can «kill» the virus through the nasal cavities.

4. Hot Soups

Many people consider a warm soup as the best cure the cold. The advantages of such a traditional cure comes from the broth, which keeps the body hydrated and it also helps with the vapour. It is therefore likely that any kind of hot broth will bring the same benefits. Research made for the consumption of chicken soup while in a cold showed that the ingredients of chicken soup can actually reduce the swelling of the nasal cavities and help in the faster cure from common cold. Also chicken soup can give the protein from chicken, a substance necessary for our body to build antibodies to fight viruses.

5. Use a humidifier

These devices are a good method to make more humid air. This may help to keep nasal cavities in liquid form and thus avoid the blocking of the nose. When using the humidifier make sure to clean them regularly to block the possibility of transferring mould in the air.

6. Rest

One of the most important factors in getting cure from cold is a good sleep and generally relaxing. You need to get plenty of rest in order for your body to resist the cold virus better, faster and more efficient. If you have fever you should definitely stay home, switch off your mobile and try to relax. Most people tend to try and overcome cold with out resting. Experts’ advice is to stay at home and relax for two days in a warm environment. Typical temperature could be 24-25 Celsius (75.2 F).

7. Wash your mouth with salt water

It may sound like an advice from your grandmother but practice has shown that washing your mouth with salt water is one of the cures for sore throat. Dissolve half a teaspoon of salt into a class of warm water and make five to six gargles. These will definitely relief your sore throat.

8. Do not smoke

Although you should stop smoking for a number of reasons, smoking when you are cold has additional disadvantages. Smoking can aggravate the symptoms of cold, while aggravating can also be passive smoking.

9. Watch your diet

Although it is not proven that diet can help you cure from cold, eating fruits and vegetables full of vitamin C can help you overcome faster from cold. Vitamin C strengthens the protection of the body, protects it from virus diseases and contributes to better functioning of white blood cells, the role of which is to fight viruses. Other food, which can assist you in recovering faster from cold, includes:

Garlic
Honey
Peppermint
Oranges, lemons, grapefruit, parsley, celery, cauliflower
Foods containing zinc

10. Do not Exercise

Avoid exercise and all sorts of physical activity, for 3-4 days in order to give your body a chance to save forces for fighting the virus.

30 Medical Myth Busters You Must Know

Medical myths are part of our everyday life. Everyone knows them but only a few realise that they are myths and not real: Eating carrots will improve your eyesight. Spinach makes you stronger. Fresh is always better than frozen. Computer screens can damage your eyes. Cholesterol is bad for your health. These are examples of medical and health myths that survived over the years. Many people, including doctors believe in these myths although they are either not true or lack scientific evidence. Some of these myths also have very amazing and unbelievable origins.

The following article presents 30 medical myths you definitely need to know. All myths are busted by research from well-known and established institutions. The myths are separated in the following categories:

Food & Drink Medical Myths
General Health Myths
Eyesight Medical Myths
Mobile Phone Related Myths
Metabolism Myths

Food & Drink Medical Myths

Myth 1: Carrots can improve your eyesight

This is one of the best medical myths ever. We have been told many times that eating carrots improves our eyesight because they contain a lot of vitamin A. Indeed carrots do contain vitamin A but consuming a lot of vitamin A has nothing to do with improving our vision.

The origins of this myth go back to the dates of World War II. The British Intelligence service spread the rumour that their pilots ate a lot of carrots and that’s why they were so successful in destroying German targets. The truth for their success was the use of radars and not the consumption of huge amounts of carrots!! In an effort to hide the existence of radars the British developed this myth that is sustained with great success until today.

Myth 2: Eating spinach can make you stronger

I am sure that most of us have seen Popeye getting stronger and more powerful with a tin of spinach. In fact Popeye is the first word that comes to mind when we hear about spinach. The truth about this lovely myth is that spinach does not make you stronger. On the contrary spinach is a vegetable that contains low levels of iron. There are other green vegetables that contain more iron than spinach.

The myth that spinach is a full iron vegetable emerged from a typo mistake made in a report many years ago. In the report spinach was noted to have 34mg of iron (per half tin) but in reality is has only 3.4mg. This typo let people believe that spinach is a full iron vegetable and in addition to the low price of spinach it became very popular.

Another reason that this medical myth lasts for so many years, and will continue to exist for a number of years, is of course Popeye!

Myth 3: Eating turkey makes us sleepy

This myth is based on the fact that turkey contains tryptophan, an amino acid located in protein that affects sleep and mood. However, the quantity contained in turkey is not more than in other foods like chicken or veal and in some cases it is even less per gram than it is contained in pork or cheese.

The myth apparently stems from the fact that all of us feel drowsy after a big meal (and eating turkey is a big meal), because the body consumes energy for digestion and thus the blood flow and oxygenation in the brain is reduced.

Myth 4: We need to drink at least eight glasses of water a day

An article by the USA National Academy of Sciences (60 years ago) noted that a good indication for water consumption for adults is 2.5 litres a day. In the same article they also noted, in the last sentence, that this quantity is already contained in the food we eat. In other words we consume the water our body needs in the food we eat.

Researchers suggested that if we ignore the last statement from the article then it could be interpreted as a directive for the consumption of eight glasses of water a day. Other research suggests though that we get sufficient levels of water in our body from the typical daily consumption of juices, milk and even caffeine drinks.

From all the studies carried out so far researchers did not find any scientific evidence to support this medical myth.

Myth 5: Coffee is harmful for our health

Coffee is consumed on a daily basis by millions of people. It is the world’s morning favourite drink.

It is a fact that the excessive consumption of coffee may be hitting the nerves and this can cause increased excitability. Normal consumption of coffee though can be good for our health.

A study by Harvard University with more than 125,000 people drinking coffee showed that women were 30% less likely to suffer ‘type 2 diabetes’. Other studies have shown that coffee reduces the risk of developing Parkinson’s and cancer of the colon. In addition, coffee rejuvenates the spirit and despite the impact in the energy levels of our body, coffee has absolutely no effect on the heart.

Two to three cups of coffee a day is beneficial to our health. However if we notice symptoms of anxiety and insomnia, then it is better to reduce coffee or switch to decaffeinate drinks.

Myth 6: Eat when you’re cold and diet when you have fever

This myth was created as a result of statements from medical dictionaries and reports made hundreds of years ago. An example is a reference made in a medical dictionary, which stated that “fasting is the best medicine for fever”.

Cold and fever are usually due to viruses making cycles that last 7 to 10 days, regardless of what we do to combat them. Research did not prove sufficient evidence that diet affects cold or fever.

Myth 7: Fresh is always better than frozen

Since scientists pointed out the benefits of antioxidants, people started to believe that eating more fresh fruits and vegetables is a better choice than eating frozen. In fact we tend to believe that frozen is second-class food.

Frozen food can be as beneficial as fresh food because fresh fruits and vegetables are cut when they are at the top of their nutritional value and transferred to factories where they are frozen. This process locks down their nutritional ingredients and so frozen food has all the nutrients. Fresh fruit and vegetables when placed on the shelves – they lose some of their nutritional ingredients because of heat, air and moisture.

Myth 8: Eggs increase cholesterol

During the 60’s and 70’s, scientists have associated blood cholesterol with heart diseases. Eggs that are rich in cholesterol eventually came out of our daily diet.

Recent studies showed that saturated and trans fat in the diet of a person are more likely to increase the risk of heart disease than eggs. One egg has only 1.6 grams of saturated fatty acids, while a glass of milk with 2% fat contains 3 grams of saturated fat. Eggs provide protein in the body as well as vitamins A and D without making you gain extra weight. If you eat an egg for breakfast, you simply need to be careful with the amount of cholesterol that will take from other foods during the day.

Myth 9: Bananas are high in Fat

Many people think that bananas are high in fat. The truth about this myth is that bananas are actually low in fat. Bananas are made up of 95 calories and ½ gram of fat.

Myth 10: Chocolates causes acne

There is no evidence that chocolate; sugar, oil, milk or any other food causes acne. Some people believe that certain foods may be the cause of acne. No clinical research has proven that food is associated with acne.

Myth 11: Natural products are safer than artificial.

Mother Nature has produce some of the most dangerous substances known to mankind-among them arsenic and botulin. Humans have created laboratories to produce medicines that can control or treat many life-threatening diseases. Many important medicines also come from plants that are not only acting as medicines, but also have the side effects of medicines.

The safety of a product, whether natural or synthetic, can be assessed only in carefully designed clinical (in humans) studies – and there are few natural substances that have been tested this way. Therefore it is not justified in any way that natural products are always safer than artificial. Exceptions to this myth are cases where it has been clinically proven.

General Health Medical Myths

Myth 12: Take pain relief drugs only if you are in high pain

The abuse of drugs is a very well known problem. Some people tend to take medicines with the slightest pain while others avoid medicines and drugs completely. The pain relief drugs are more effective when taken at the start of a pain episode and not when the pain has fully developed. Actually it is recommended to use pain relief drugs in advance when you know that some activities will cause you pain.

For example if you have problems with arthritis and you plan to make some manual work that usually gives you pain, you better take a pain relief medicine before starting the activity.

Myth 13: Cholesterol is bad for you.

There is ‘bad’ cholesterol and ‘good cholesterol’. Bad cholesterol is created by saturated fats found in food like meat and cheese. This type of cholesterol can be the cause of heart diseases.

Good cholesterol is found in unsaturated fats such as nuts, seeds and oily fish. Good cholesterol helps transporting bad cholesterol away from the arteries, back to the liver.

Myth 14: We use only 10% of our brains

The theory for using only 10% of our brainpower is there for almost a century. Sometimes this belief is charged to Albert Einstein but this has not been recorded to any report or statement. It is believed that the reason for maintaining this myth for so many years is to teach people the importance of self-improvement.

Nevertheless, figurative and metabolic brain research and other studies from investigations of people with learning disabilities showed that people use more than 10% of their brains. The different iconographic investigations proved that no part of the brain is absolutely quiet or inactive. A detailed study of the brain failed to indicate the non-active 90%.

Myth 15: The hair and nails continue to grow after death

This claim is repeated in movies but it is not true. The hair and nails require a «complex hormonal coordination» to grow that stops after death.

Myth 16: Shaving the hair makes them grow faster or darker

This myth is repeated by the media and reinforced when a short beard appears after shaving. A clinical study conducted in 1928 showed that shaving does not have an impact on the growing of hair, a finding that is also confirmed by more modern studies. When hair is re-grown after shaving they seem more rugged because they do not have the smooth head of the non-shaved hair. They also seem darker because they were not exposed to the sun like the non-shaved hair.

Myth 17: Stress is the reason for having grey hair

This myth has been maintained over the time due to the complexities modern life has to offer. People tend to think that stress caused by our daily hassles can make our hair go grey.

The truth about this myth is that excessive stress can actually make us older both internally and externally. Stress increases the number of free radical molecules that attack healthy cells and this increases the production of stress hormones in the body. Nevertheless, until now, there is no scientific evidence that one bad day can make our hair grey. The reason for having grey hair is due to the genetic characteristics of each individual. See also [21 Tips to Manage Stress in our Life and Work]

Myth 18: If we feel cold we will end up sick

Cold does not affect our immune system unless we are so much cold and the defences of our body are destroyed – and this only happens in a state of hypothermia. We cannot get sick from cold, unless we catch a virus that will make us sick. The reason we get sick easier during the cold winter is not the low temperature but because we stay indoors and droplets of viruses give us the cold.

When we keep our body warm this does not mean that we are protecting ourselves from getting sick. A study by Carnegie Mellon University in Pittsburgh showed that optimistic people exposed to the cold virus are 13% less likely to catch a cold compared to those who are more depressed!

Myth 19: Lipsticks are harmful to your health

In 2007, an environmental group named Campaign for Safe Cosmetics checked 33 different lipsticks for lead. Despite the fact that there is no allowable limit of lead in lipsticks, 1 / 3 of the samples checked they contained a greater quantity of lead than that allowed in sweets. These findings created the myth that lipsticks can be harmful to your health because of the amount of lead they carry.

The American Cancel Society after studying the results of this research decided that the risk from lead in lipsticks is extremely small. Lead poisoning is usually caused by other environmental factors, such as pipes and paint in old houses for example. In conclusion, there is no reason to believe that the use of lipsticks can poison you.

Myth 20: Do not swim immediately after your eat

This is a very common myth that has been around for many years. This myth is indeed correct if one has to participate in a swimming race, swim for a long distance or struggle with the waves or a strong current shortly after eating.

The intense physical weariness with full stomach is never a good idea, because it can lead to muscle or stomach cramps. However, experts did not find a problem with taking a relaxing swim or going into the water shortly after a meal.

What could prove extremely dangerous is swimming after alcohol consumption, because drinking may disrupt your judgement and encourage unnecessarily risky behaviour.

Myth 21: Not washing properly can cause acne

Stress and the effects of hormones on sebaceous glands are the main causes of acne. It is not in any way proved that not washing our hands properly will create acne. On the contrary cleaning your face too often can actually increase acne as the body compensates to replace the body oil washed away.

Myth 22: Don’t use batonettes to clean your ears.

Batonetes might induce the cell ( «candle») deep inside the ear, and thus reducing hearing. If the accumulation of cell creates a problem for you, try medicated drops that soften them or make sure you visit a specialist doctor to clean it for you.

Eyesight Medical Myths

Myth 23: Reading with low light ruins eyesight

The idea that low light ruins eyesight has its roots in the pain of the eye. Low lighting makes it difficult for the eye to focus, leading to fewer eye-closings and hence this leads to dry eyes. So reading with low lighting is «inconvenient» but does not create permanent damage to the eyes.

Myth 24: Computer screens can damage your eyes

The excessive use of computers both in the office but also at home has created the idea that computers are machines harmful to our eyes. Many people visit the eye doctors and others are making complaints about discomfort and fatigue in the eyes after prolonged and continuous use of the computer.

A number of investigations and researches made for this myth have shown that computer monitors are not detrimental to our eyes. This is because it has been proven that the monitors emit very little or no harmful radiation such as X-rays or ultraviolet radiation. Therefore, with simple words, our eyes are not in a long-term risk from a computer screen.

Mobile Phone Related Medical Myths

Myth 25: Mobile phones pose significant electromagnetic interference in hospitals

Various references suggest that mobile phones cause erroneous alarms to screen machines and the malfunctioning of medical electric pumps. After the publication of a medical report that included more than 100 cases of possible electromagnetic interference with medical equipment, the Wall Street Journal published an article on the subject, which led to the ban of mobile phones from several hospitals.

So far research did not show any evidence that supports this myth. In 2005 the Mayo Clinic conducted 510 tests with 16 medical equipment and six mobile phones. The study showed a rate of only 1.2% that can be considered as a clinically significant interference.

Another study made in 2007 with 300 tests conducted at 75 treatment rooms did not also prove any kind of interference. On the contrary a major investigation showed that the use of mobile telephones by doctors is associated with a 22% reduction in medical errors due to delays.

Myth 26: The Use of mobile phones can affect male fertility

A team of researchers from the American Society for Reproductive Medicine carried out a study with 364 men. The purpose of this study was to see if the use of mobile phones could affect male fertility. The study showed that men who used their mobile phones for more than 4 hours per day showed around 23% lower concentration of sperm compared with those not using any mobile phone.

Although the researchers raised the theory that the decline in sperm quality can be either the effects of electromagnetic radiation or heat in the testes, this is just a theory based on a survey. Therefore it remains a simple observation and is not based on concrete facts that can prove that mobile phones can indeed affect male fertility. It excludes, for example, other important factors such as stress or a sedentary lifestyle.

Metabolism Medical Myths

Myth 27: Metabolism is the same for men and women

This myth suggests that the body metabolism i.e. daily energy consumption is the same for both men and women. The proportion of fat and muscles in the body is what determines the amount of energy required. Men, who typically have less fat and more muscles tend to spend more energy than women, therefore they have a better metabolism than women.

Myth 28: Overweight people have a lower metabolism than normal weight people

This myth is completely wrong. Overweight or obese people have a better metabolism than normal weight people. This is because a fat person burns more calories for movement because it needs more energy (due to the extra weight) compared to a normal weight person.

Myth 29: As we get older our metabolism is increasing

As we get older our basic metabolism is actually decreasing. This because over the years our body muscles are reduced and fat is increased. More specifically, the basic metabolism of the individual from the age of ten is falling about 1% to 2% per decade.

Myth 30: Reducing the number of meals per day will improve metabolism

Digestion is a function of our body that burns many calories. So greatly reducing the quantity of food we eat, our body will also reduce the rate of metabolism to save energy.

If we want to increase our metabolism we must not reduce the meals we eat but to choose food with fat-free protein and a lot of fibre. Furthermore, consumption of small meals at regular intervals (every 3 to 4 hours) promotes the better distribution of energy in our body and as a result this increases the basic metabolism.

15 Proven Tips For The Perfect Power Nap

Do you know what the Great Napoleon, John Kennedy, Leonardo da Vinci and Churchill had in common? All four-loved power napping, the short sleep shortly after noon.

It is proven that the power nap reduces stress and helps to have a more productive afternoon, whether we are in the middle of the week or during the weekend. At a time when even the list of our obligations grows and the time for a good night sleep is reduced, power nap is a very good way to fill up your batteries.

Power nap does not last long but it invigorates and stimulates our body and spirit, cutting pleasantly the day to two.

The power nap effect is like when a computer makes a SAVE and stores the information, in the same way our brain stores the information obtained until the power nap. So when we wake up from power napping our memory is clean and our mind is refreshed.

The need for a power nap has to do with not only sufficient sleep at night but also with the load of information we receive. Our brain has the need to rest and stop for a moment the flow of information and this is why we need to ‘turn off the switch’ during the day.

The signs that notify us that we need sleep are different for each person. Some feel that energy is reduced, others experience memory gaps and others simply cannot keep their eyes open. Whatever your warning alarm the key ‘is to sleep a little’ – take a power nap, of approximately 20 – 30 minutes so that you do not get in deep sleep (REM). If you sleep more, you run the risk of having difficulties to wake up and when you manage to wake up you will end up with a headache and bad mood.

The facts about power napping

The American psychologist at the Salk Institute in California, Sara Mentnik, in an authoritative surveys she conducted found that the power nap makes us more creative and more productive, while helping to improve our health.
In an investigation carried out by a psychiatry professor and chairman of the Hellenic Society for Research, had proved that the brief power nap generally improves mental attitude. The study, as well as our everyday experience has shown that when you wake up from a power napping, you feel better and have increased vigilance. The functions of the brain are improved and the reflexes work much better.
Large companies in the United States are convinced by the benefits of a power nap. This is proven in practice because they have for their staff rest rooms with special chairs especially suited for power naps! After taking their power naps their employees return at work in a better mood and they are more productive.
The Ministry of Health of France is considering establishing the right of workers for a 15-minute power nap.
A very big survey carried out by the School of Public Health at Harvard University showed that people who regularly had a power nap are 34% less likely to die because of heart problems. This of course assumes that they also exercised, had a normal weight and a balanced diet.
Power napping improves the levels of cortisol in the blood (a hormone which is considered ‘bad’ when it remains at high concentrations for a long period of time) that falls dramatically after a night out. Taking a power nap will improve the levels of cortisol enough to make us feel better. All this shows that a power nap helps balance hormones and is necessary for good health. Power naps are also necessary for children and students who do not sleep well, as they should.

Benefits of power napping

1. Strengthens our consciousness

2. Wakes up our senses

3. Gives us more energy

4. Helps us to take better decisions

5. Reduces the risk of heart disease

6. Improves our mood

7. Strengthens our memory

8. Increase the vitality of our body and spirit.

9. Provides a motivation for exercise

10. Improves our productivity

11. A power nap is a much better choice than a coffee in order to continue our activities and to reclaim our forces for the remainder of the day.

12. Power nap is a pleasant and powerful tool against stress

13. Improves the functions of the brain and our reflexes

14. Helps balance our body hormones

15. It is good for our heart

15 proven tips for the perfect power nap

1. Ideal time for a power nap is between 2.00 pm and 4.00 pm, just after lunch.

2. To benefit the most from your power nap make sure that your sleep is without any disruptions. Switch off your mobile.

3. Put the alarm to wake you when you have completed 30 minutes of sleep. It is very common to lie down and sleep for a while and end up sleeping for hours.

4. Many people when they wake up they present some kind of instability and a sense of disorientation. If this happens to you, sit down and try to relax for 5 minutes before standing up.

5. To wake up from your power nap, put some water on your face, drink a glass of water and go out in the fresh air for a while.

6. If you are not feeling like sleeping then do not try to force your self to sleep

7. 30 minutes of sleep is enough to relax. If you sleep more, you will end up with a headache and bad mood.

8. Put some soft music in the background.

9. Make sure that you include power napping in your schedule [See also 16 Tips for Better Time Management]

10. Try not to consume big amounts of coffee or caffeine before your power nap.

11. Check the temperature of the room you will take the power nap and make sure that you won’t feel cold or hot while you sleep. Operate the air-conditioner if needed during the summer and the heating during the winter.

12. Make sure that you are power napping in a room with a clean atmosphere.

13. Some people are more relaxed when there is no light in the room while they are power napping. If possible darken the room or wear an eyeshade.

14. Before entering your power nap zone try to free up your mind from any thoughts. Focus your thoughts on something you enjoy.

15. Do not feel guilty. Taking a power nap does not make you lazy. It’s a very simple technique you can use to improve both your mental and physical health.

6 Don’ts about power napping

1.Do not believe the proverb, which says, «anyone who sleeps does not catch fish».

2.Do not try anxiously to sleep whenever you have insomnia.

3.Do not get under the blankets (better use air-conditioning).

4.Do not think that in order to enjoy your power nap you need absolute silence.

5.Do not sleep more than 30 minutes.

6.Do not take your power nap long time after lunch.

It is clear that the time we devote to sleep on average has declined and the consequences are obvious. Power napping is an easy and pleasurable way to reduce some of the disadvantages of not sleeping well and also we can gain from the benefits of power napping as explained in this article.

21 Tips to Manage Stress in our Life and Work

Stress is one of the most popular disorders of our century. It is not a disease but if you do not manage stress properly and in time, it can be the secret cause for many health problems.

This article talks about the major causes of stress in our work environment and gives 21 ways on how to manage stress at work but also in our everyday life.

Some facts about the consequences of stress at work:

More than 40 million people in the European Union (EU), or nearly one in three European workers say they feel stress in the workplace.
The stress at work is the second in frequency problem (after back pain), affecting 28% of workers in the EU
According to an official European survey conducted some years ago, stress is the cause of the loss of millions of working days each year (more than 1 / 4 absences of at least 2 weeks for health reasons from work), thus costing Member States at least 20 billion annually.

What is stress and what are the major causes of stress at work?

As already stated above: stress is not a disease.

Stress occurs when the pressure and demands of work are in a constant and intense degree and beyond the ability we can handle and deal with the situation.

What are the major causes of stress at work?

The work under very tight conditions
The uncertainty about the tasks
Low or lack of control of labour
Excessive demands
Poor management of change
Poor planning
Psychological abuse like a threat to use violence
Verbal abuse from customers
Bullying from colleagues
Physical Distractions in the area of work e.g. noise, poor ventilation, etc.

The above causes of stress also create the following symptoms: mental and physical health problems such as depression, anxiety, nervousness, weakness of focusing on a topic for a long time, fatigue and heart disease.

If any of the symptoms above is familiar to you, then it is an indication that something is not working for you as it should have. You need to find a different way to handle everyday activities and stress in the area of your work but also in your life in general.

12 Tips to help you efficiently manage stress at work:

1.Plan your activities

What, why, how, when, and who will do the job. It is important to schedule obligations and your actions both long-term (weeks or months before), and on a daily basis.

2.Organize your time efficiently on a daily basis.

Make a list of issues for the next day.
Give priority to the most important or the most pressing issues.
At the end of each day check what completed.
Try to be flexible in your planning and program.
Make changes where needed, when needed

3.Refer to your records.

Certainly in the past you have faced problems and difficulties at work. Try to remember what you did to overcome the difficult moments. It may be something that you find it useful now.

4.Contribute to the creation of ” a good” climate in your work environment

Be open for discussions and have a good communication with others.

5.Make sure that your understand your tasks and responsibilities.

6.Do not hesitate to ask

Ask a question when you need more clarifications for a task you have to complete.

7.Make regular breaks

Break a few minutes in the middle of the day. Relax, and do NOTHING for a few minutes. Take a deep breathing.

8.Promote team spirit between the members of your team

9.Each Person is different

Keep in mind individual differences, for example some people perform better under pressure, others need more time to organise their work.

10.Be updated for changes in the work environment

Be updated and inform the team with changes in the structure of the company. In this way you limit any concerns and insecurities among the team.

11.Delegation

Delegate responsibility when necessary, and check the result.

12.Working Conditions

Provide good working conditions. Minimize natural distractions (noise, ventilation, lighting, temperature, etc.)

Remember that anyone in any area, any company in any position is not unaffected by stress!

Besides stress at work and techniques on how to overcome and manage stress at our work environment, our everyday life and activities generate stress for a number of reasons.

The list below gives you 9 tips and techniques on how to manage stress in your life:

13.Massage

Massage is excellent for relaxation and the alleviation of tension.

Massage has proved that improves the quality of sleep. This contributes to less fatigue during the day while allegedly gives the person a sense of completion. Research has showed that people who take massage can appreciate the importance of meditation and the importance of ‘cleaning’ our minds from negative thoughts.

14.Exercise

The exercise is vital to combat stress, as it mobilises the muscles, blood flows faster and opens the lungs for us to take more oxygen. It is necessary to have an active lifestyle to avoid excess weight and to enjoy the benefits of exercise, such as better sleep and better health. See also Benefits of Exercise

The explosion of energy that we experience after a good work out is not a coincidence, our body produces more hormones that make us feel happy.

15.Hobbies

When someone feels irritation, a good way to remove stress is to find a hobby. Better are the hobbies that include social activity as they contribute to a healthy social lifestyle. Participation in a charitable organization, for example, gives a positive perspective in your life, because of the sense of integration accompanying the action.

But any relaxing hobby has beneficial properties including removing from your mind what causes stress.

16.Hydration

While one could assume that what removes stress is a glass of wine or whiskey, in reality what can remove stress is actually a glass of water. Surely one or two glasses of wine help us relax but research suggests that as soon as the influence from alcohol is weaken stress is likely to wake up in middle of the night.

Moreover the consumption of water helps our body from dehydrating because dehydration causes fatigue which in turn hampers the management of stress situations.

17.Meditation

Doctors say that the most powerful tool for treating stress is meditation. Specifically meditation clears the mind and helps us to concentrate better. It has been proven that fifteen minutes meditation can rest our body and mind as if we had an hour of sleep. Even the start of the day with two minutes meditation can be beneficial. Sit with your spine vertical and simply stop thinking. It may help you focus on a single word. The meditation helps one to forget thoughts and concerns contributing to stress.

18.Balanced Diet

When someone is stressed, it is a natural reaction to look for junk food. But carbohydrates located predominantly in snacks also increase insulin which can make your body tired leaving you with a feeling of exhaustion or a bad mood.

Having a balanced diet and regular meals is a good way to fight stress and balanced the levels of sugar in the body. If you spend 4-5 hours without a meal it is very likely to turn to the junk food.

19.Sex

Sex is a good cure for almost everything. Sex can also assist in the removal of stress. Doctors say it is a fantastic way to unlock anger or bad energy and stress. If accompanied by a relationship of love then it will be more beneficial, as it gives the feeling of satisfaction and completeness.

20.Sleep

When someone feels tired, it is not easy to deal with stress situations. Not having a good sleep is affecting every aspect of our day and can make any problem seem worse than it really is. If you have trouble sleeping, it may be directly related with stress. Try to get a power nap during the day in conjunction with exercise and healthy eating.

21.Get professional treatment

A visit to a psychologist or psychiatrist can help someone identify the problems that create stress. The therapy sessions are also beneficial because it will allow you to express any negative thinking. A specialist can give advice for relaxation and stress freethinking as well as a positive guidance to address problems.

Remember everyone is affected by stress in one-way or another. Managing stress is not as difficult as it sounds. It is a matter of how we think for different situations we are engaged and also it is a matter of following some simple tips and techniques on how to manage stress.

Feel free to add to the list above your own comments, tips and techniques of managing stress at work and everyday life.

9 Benefits of treadmill training

When your goal is good health, fitness and weight loss, then running on the treadmill is no disadvantage. When you burn a calorie on the treadmill is the same as a calorie your burn in any other activity. Your cardiovascular ability is improved at the same pace regardless if you are running on the treadmill, outside in the street or in the arena.

9 Benefits of treadmill training

Running into the treadmill has many advantages and benefits such as injury prevention, safety and comfort. In more detail:

1. Running with any weather

You have planned to run for 5 kilometres. Do you dare to pass the threshold of your door and go out with bad weather? In such circumstances a treadmill is the ideal solution. You can exercise by running in the comfort and safety of your home. The treadmill sets aside the bad weather.

2.Accuracy in pace training

The success of pace training depends on whether running repetitious, tension and relaxation, are in precisely predetermined speed and distance.

When you do pace training on the treadmill, you can adjust the speed and thus ensure that throughout your workout you are running in the same speed. The treadmill does not allow you to slow down or accelerate; it keeps your speed at a steady level. This enforces you to keep the desired pace throughout the training.

3. Steady pace

Once you start getting tired while running you slow down. But you do not realise that you slow down because you feel you have the same intensity and physical effort. In other words, you continue to believe that you are running on your desired pace.

The treadmill will force you to keep the pace you had planned for your training. The only way to slow or reduce your pace is to deliberately reduce the speed of the treadmill.

4. Easy Runs

You cannot run continuously at maximum intensity. Your muscles need time for rest and recovery. Without resting intervals, you will not be able to complete your hard training program and therefore you will not improve.

Running in low intensity is necessary to relax the muscles from the hard, intensive and long-term training. It may be very difficult to run at a relaxing pace and give your muscles the time needed to recover. This pace can prove too slow and that is why many runners have a tendency to run loose running at a very fast pace.

The novice runners can also benefit from the treadmill for easy runs. It is very important for a beginner runner to gradually strengthen their unused muscles and tendons before making any sharp or quick training. Setting up the runway at “easy pace”, novice runners can avoid the natural tendency to run faster than they should.

5. Hill Training

Hill training is one of the best and more efficient methods of training to build power and improve your running performance. The problem is that many runners live in areas with few hills, if at all. What you can do then where there are no hills around? Climb the treadmill. Most treadmills have slopes from 1-12%.

6. Accident Prevention / Recovery

Running on a daily basis into concrete pavements or road creates special charges to your joints. This may create you abusive injuries. Treadmills manufactured today are based on high standards to provide a stable running surface, but also friendly to the runner.

7. Excellent tool for beginners

The treadmill is ideal for beginners and runners but is also a good choice for a novice to start running.
Most new runners start with walking. The treadmill is a great tool because it incorporates these first steps in a training program.

8. Training with oscilloscope

The training with oscilloscope is a widespread method to control the intensity of running. Many treadmills have embedded heartbeat control.

9. Variety in training

The training programmes of the treadmill provide unlimited potential and combinations of speed, distance and inclination. You can design a program that can provide exactly the kind of training you want.

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