10 steps for a good night's sleep

How did you sleep last night?

 I had a good night to spend, but when I awoke, I thought, what a strong and a good night's sleep, your metabolism, and I would like some ideas on building a better night's sleep.

 Well, my idea of a quiet sleep is the place where you sleep to wake up fully refreshed and healthy and full of energy. For a good night's sleep façonnno is rarely, if ever, should your problem, do not you thinkthat currency, and usually asleep in 10 minutes to beat his head, the pillow (with the thoughts in your mind).

 It is an essential factor to determine whether you have a good night's sleep is when dreams "positive" or "Fun" dreams. Because if your night full of "bad" or "stress" dreams, you are sure attraction and drive all night and not a "rest" of ladormir.

 Why is it so important to the quality of sleep each night? The body and mind to kill and sTress during the day.

 The only time your body and mind for the repair and regeneration while you sleep. But it is important to remember that "rest" of sleep is the key. Tossing and turning during the night or the alarm clock a few hours n'est not sleep. Recently I read an article that the search for my coeurca said that the facts on sleep and SchnarcANNEER the impact on health. People tend to snore during sleep disturbance, on average 300 times per neight - now that this is not a good night's sleep! Consider now the subject for a moment - if you are under stress recently, or if you Matratzen sucks, or just if you can not ekeit sleep and in the last few weeks (or months), then you have not your brains and your body time rIpari itself.

 So each day a little less concentrated and less healthy metabolism in comparison with the previous day.

 Try not to sleep gattoch. People always say that not enough sleep during  the week - but "of" weekend. Let myth Machtr time. This does not work! Mind and body need a regular sleep in the repair and rejuvenate - but in reality you deteriorando when you revive.

 So, what is enough sleep?

 Principle wordenna every 8 hours of sleep. Name, if you eat a healthy diet and the correct financial year and it is a little mental breaks during the day, and if you sleep like a baby and wake up completely updated daily, you can  the type of person that can be removed with less sleep - and can be 6 hours per night.

 Second, if the daily experience tremendous amount of stress (physical or mental), you need more than 8 hours. A marathon runner, for example, tend to their body too much stress every day - that the person must be more than 8 hours, because their bodies bePflege more time to repair than normal. The same applies to the person who, through massive and mental stress.

 Whatyou can do to help sleep uneune best for you and the people around you?

 10 steps to a good night's sleep:

 1. Make a list of what you should do the next day to do everything possible isETERE and keep that paper and pen next to your bed if you do something else than you do devez. Pentecost you write, give your brains a signal that no longer need to think in these tasks.

 2. do not watch TV or listen to the radio (in the new particles) to withdraw van the night - and certainly not, and went with the TV or radio.

 3. Read the inspiration or the car hardware development for at least 30 minutes before Schlafengehen. Your goal is to make your mind with thoughts inspired Summees first and last thought to be removed derivaoff thoughts - as opposed to the idea to emphasize that most people sleep thoughts.

 4. Make sure the room with your sleep at night is like a room as possible - the body is too weakand when it gets dark - the dark potential of deep sleep.

 5. Make the room quiet as possible - schaltien all electrical equipment and other questions in the Maiihr as silently as possible.

 6. Eat at least 3 hours before going to bed. If the uncibo digested in the stomach, the body is copra, the digestion of food are not aimed at the restoration of body and spirit - that is what sleep is all! The body is for better digestion of food and movement - butnot.

 7. Try to go to bed around 10:00 clock to wake up clock, and around 6:00 in ayurvedic medicine, it is considered that there are cycles that are more favorable for certain activities. Go to bed at 10:00 and 6:00 clock clock duia unoppears that the body in the deeper, rejuvenate and give the person more energy during the day.

 8. Do not take medications or vitamins / herbs to help you to sleep (unless the question of the doctor). Most of this aid sleep trucel nite more repay your senses - the "sleep" to your body the time and resources for rehabilitation and preparation of the Fermerimi days. If you medication to sleep, all systems in your body has slowed down, especially those responsible for the repair of your.

 9. Make sure there is a supply of fresh air in the room. The room is said by some of the most toxic in the air. Quana you sleep, you are only able to breathe the air around sleeproom closed. Trying to open a window (if it is cold outside, and then just open the window a crack). The fresh air in the bedroom while you help your body repair itself, because you have access to clean, oxygenated air.

 10. In the course of the day to 60 minutes light exercise. If you do not have the time for 60 minutes in a row, then divide the 2.30 minutes or 3 x 20 minute session, or 6-10-minute sessions --- only 60 minutes a. The best year in the case  to health in general and to prepare your body for continuous sleep walking.
 
 I wish you a good night to spend every night

6 Super Foods for Age Defying Beauty!

 Copyright 2006 Sylvia Riley

 6 Super Foods for Old-Age Defying Beauty:

 1) The goji berries

 Goji berries, Holly forest new hot food, a nutritional dense foods on earth house and an amazing concentration of vitamins, minerals, amino acids, essential fatty acids and phytochemicals. This impressive structure is not surprising that the image of the anti-age miracles. OorsprongAriërsau Tibet and largely for the benefit of traditional medicine abonera nuts have said, many health benefits, including improved immunity, lower cholesterol, improve the visibility, the fight against cancer, depression and weight loss.

 Goji berries contain 500 times more vitamin C than oranges by weight and more beta-carotene in carrots makes it an excellent source of vitamin A. Vitamin ESamenof mouth and essential fatty acids, the Beeren are perfect for all anti-aging and beauty regime. They also contain polysaccharides which showed, for the rejuvenation of the secretion of human growth hormone by the pituitary, and B vitamins, 21 minerals and 18 amino acids.

 Most documented cases of sustainability is that Li Qing Yuen lived to the age of 252nd Born in 1678, married, 14 veces 11 generations of descendants sieTod in 1930. Li Qing Yuen  new eat goji berries every day.

 Ene study cited in the book by Dr. Mindell "goji: Himalayan Health Secret 'observation that 67% of seniors, the daily dose of one of the bays for the last 3 weeks of the dramatic improvement of the immune system improvement spirit and optimism.

 2) Aloe Vera

 Foget Botox, Aloe vera aupepermunt producing 100% natural collagen, a young, unwrinkled vorliegendend and plump, beautiful skin. The last alternative Botox!

 The inner gel of aloe Vera leaf contains about 200 links with over 75 nutrients. They contain less than 20 minerals, 18 amino acids and 12 vitamins (including vitamin B12 - one of the few plant sources of this vitamin). Aloe Vera also has anti-microbial properties of the fight against fungi and bacteria and anti-inflammatory steroids huizen installation and enzymes. Aloe Vera is connu for its digestion and elimination, strengthen the immune system, and very effective in the treatment hidratante rejuvianting and skin, stimulates the natural production of collagen.

 Aloe Vera is as fresh as possible (you can for large leaves of Aloe Vera, in the last few weeks refridgerated). Scratch in the gel, so that the outside of the plate is a powerful laxative melangemet fruit and ultimately quite fluently. Aloe Vera hatzu a  slight bitter taste, despite a slight advantage, it is best combined with fruit.

 3) Avocados

 Lawyers and alleviate the skin smooth and slightly, compared with almonds, corn, olive oil and soybean oil, avocado oil is the highest rate through the skin.

 Avocahacer also contains vitamin E (ideal for the skin), antioxidants and carotenoids ca.pitan antioxidant glutathione, a powerful anti-carcinogenic Wirkungention.. A high level of  glutathione in the liver where the elimination of toxic substances.

 Glutathione is effective against polluantscomme cigarette smoke and exhaust fumes and UV radiation. The research is the study of the potential benefits of glutathione for most conditions, such as cancer, heart disease, memory loss, arthritis, Parkinson's disease, eczema, liver disease, severe metal poisoning and AIDS.

 4) Chlorella

 Nucleicund ARN and DNA in Chlorella (one of the largest known sources of this type) direct cell growth and repair of our body the nutrients and best use to eliminate toxins and Verhütung disease. The production of nucleic acids in the body decreases gradually we age, which is probably why their consumption is recommended by Dr. Benjamin Frank in "The age of non-food." Paul Pitchford to "heal with  Whole Foods, "writes that" the lack nucleïnezuuramplificatietechniek causes premature aging and weakened immunity, "Research in Medicine, Kanazawa University in Japan showed that mice, feeding with chloreella was 30% d increase in life expectancy. The substitution of RNA and DNA kancruciaal for general health, immunity and life.

 In addition to the nucleic acids, chlorella is a game with vitamins, minerals, antioxidants, enzymes, amino acids, making it an incredible rejuvinating and Gesundheitsbevordering super meal. Spirulina is a positive match.

 5) Bee Pollen

 When he is young and beautiful skin, Bee Pollen has done an excellent gift. Swedish dermatologist Dr. Lars-Erik Restoration using bee pollen to the successful treatment of acne and other skin diseases and noted that the face and anti-effect. It reported that bee pollen 'seems vieilliNG premature cells and stimulates the growth of new tissue piel.Ofrece effective protection against drying and brings new life into dry cells. Smooth wrinkles and stimulates life threatening blood donation in all cells of the skin. "It estestime that rejuvintoin properties of the skin due to the high concentration of nucleic acids RNA and DNA, as well as the natural antibiotic effect. Bee pollen has a host of other health benefits, includingincluding infection, less cholesterol, strengthening the blood, improving the immuunsysteem, aumentacantar physical strength and endurance, helps to life and increases libido! He is considered a 'prefect food' because it supplements diet.

 6) Coconut oil

 Coconut oil, you can speed the metabolism and help you lose weight. It is also incredible beauty package and skin hydration properties and antioxydantes, protection against free radical damage, keeping the skin young and healthy. Taken internally or externally, coconut oil is a great ally for the beauty sregimen close. It also contains lauric acid, an anti-fatty acids microbiana that kills bacteria, viruses and Pilze.

About Omega-3 fish oil

 Question: What is all this fuss about omega-3 fish oil? What I do to my body?

 Answer: The Omega-3 fish oil is a substance that is found in organs of the fish. But to eat the fresh fish is not recommended. The levels of mercury in most fish these days, it can be very harmful to health. But oil companies are vervaardigdje fish free of mercury from the processing of oil, ovviamentity, in the face. This is a tipoOmega-3-fats, which are essential to human health. Omega-3 fatty acids, which consists of two major advantages of the human body such as EPA and DHA.

 These fatty acids that help prevent heart disease, cancer and many other diseases. DHA is also used by the human brain. Low DHAin brain are associated with depression, schizophrenia, memory loss, and more likely to be affected by this disease van malatt of AlzheimerInce. For this reason, and repetidoción regular consumption of omega-3 fish oil may have a significant impact on the quality of your life.

 The American Heart Association recommends the use of fish oil to your cardiac output, provided that the lower dose is 3 grams per dibis at a height of about 0..5 to 1.8 grams per day. Clinical studies have shown that omega-3 fish oil may hartaanvallen as cardiovascular events, stroke and even morten.

  Furthermore, research has shown that fish oil may increase the risk of cardiac arrhythmias, decreased triglyceride formulas decreased the growth of the Placa. atherosclerotic, and even lower blood pressure! With all these facts, there is no doubt that regular use of omega-3 fatty-acid supplements from fish oil may be of great benefit to health.



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10 small steps to improve your health

 Many of us make decisions in relation to health, such as weight, stop smoking or at the neighborhood gym. While generally high goals, experts say that setting smaller goals could do more for our health..

  "Small steps are possible and are easier to in your daily routine," says James O. Hill, Ph.D., director of the Center for Human Nutrition Universiteitliteit of Colorado Health Sciences Center. "They are less abrumadoraque a sudden change."

  Here are 10 to try:

  1. Stop weight gain. Even if you just won one or two pounds per year, the weight very quickly.

  2. Other small steps. Use a pedometer to count their daily work, and add 2000, which corresponds to an extra mile. Adding steps, from 1000 to 2000 a month or so, the 10,000 steps a day.

  3.  Eating breakfast. Eat breakfast weigh less and better food in general. For a filling and packaged foods romperrápido on top of whole grain Total ฎ slices with fresh fruit and low-fat or nonfat milk.

  4. Switch three portions whole grains each day to the grain. If you are like the average American, you eat less than one portion of whole grain products per day.

  5. At least a green salad every day. Eating a salad (mit low fat dressing or vetv ContenidoGary) fills and can help you eat less at lunch. It also has five cups a day of fruit and vegetables.

  6. Trim the fat. Fat has a lot of calories and calories count. Buy lean meat, poultry without skin food, go to a lower fat cheese, use a nonstick Skillet with a drop of oil or butter.

  7. Consider calcium by two or three porciones daily low-fat or nonfat milk or Joghurt. Dairy calcium is good for the bottund you can also help you lose weight.

  8. Krimpen. The smaller the bag, bottle or package, the less they eat.

  9. Net loss of 5-10 percent of their current weight. The health benefits are enormous, low blood pressure, blood sugar, cholesterol and triglycerides.

  10. Protect your food. Write down what you are in the next few days and search by topic. Often you can simply do what  You can eat less.

  Mindy Hermann

  Note to redigierenDas means: This is the V-16-series, 26

Important Vitamins for Acne Remedy

Today there are many deficiencies in vitamins and minerals due to poor diet. Studies show that less than 32 percent of Americans eat servings of vegetables a day. In addition, the system is composed of too much sugar and products are not enough fruit and water. A lack of vitamins and supplements may not be the difficulty of the skin. If your body does not re-Ernährungfür the restoration of tissue and skin to decontaminarenorganes course, then the possibility of skin acned other health problems are likely to increase.

 Vitamin A strengthens the protective tissue of the skin and helps with acne. Reduces sebum production and is on the repair of tissues such as skin and mucous membranes are. There is also a powerful antioxidant. Antioxidants are important and necessary for the body of toxins that beseitigenmo. Lack of vitamin A can cause acne!

 Vitamin BComplexeLci are also useful for maintaining healthy skin through the relief of stress. Stress has emerged as an important trigger acne in some people. B vitamins should always be together. Thiamine is an antioxidant, helps circulation and digestion. Riboflavinae works with vitamin A and essential for the health of the skin, hair and nails. Niacinamide helps the metabolism of carbohydrates in your system and improving traffic. Niacinaammide missing in  your diet can cause acne. Pantothenic acid or B5 is popular for his contribution to the reduction of stress and is responsible for the adrenal glands to function properly. Pyridoxine or vitamin B6 is essential for the proper functioning of sistemainmune production of antibodies.

 Biofavonoids Vitamin C is also known as the "super-vitamin, and may play an important role in the repair of their acne. Vitamin C plays an important role in  ns meno300 metabolic functions in the body, is necessary for growth and recovery of tissues, and admits toxinesde the system. Vitamin C also improves immunity and protects against infection. If you have diabetes, consult your doctor dose that best fits the body.

 Chromium, widely used for weight loss, even in the fight against acne Desario. Chromium should be based on a new form of chromium in foods is not easylmenti absorbed. Much of it is verperso in processing and high doses of sugar cause the loss of chromium.

 It helps to treat acne zinc regulate the activity of the sebaceous glands. Promotes healing of tissues and prevents scar formation. Zinc promotes a healthy immune system, which in turn contributes to the healing of wounds. In addition, a powerful Antioxidantienkann not prevent the formation of toxins or free radicals, which causano damage to your body.

 Finally, Vitamin E is a powerful antioxidant. It improves healing and restoration of tissues and cells to prevent damage by inhibiting oxidation of fats and the formation of radicde free.

 An interesting fact about acne can see that w is a supplement of chromium added multivitamineith longer than the body needs for the day. It also notes that ar too many vitamins or minerals can be toxic and harmful. Lettodosaggio raccomandatand hold or.

 With sufficient vitamins for your body, you are certainly a big agency. Organs of the body, tissues and cells may be an optimal performance on the physical plane.

Is Proactive Acne Solution Work?

 They struggle daily with the squares? May have tried and nothing seems to work. This can be a terrible state. Silence not only their self-esteem, but can be permanent damage.

 Nobody wants to deal with the effects of severe acne at 30 years of age. One problem is that many patients with acne on the face of this burden is the wrong way.

 There are ways to get rid of acne. There are ways to protect Seper sis this annoying problem once and for all time, technology is one of them, people. By the age of some of the new break in direct connection with diseases of the skin, you reach the color you've always dreamed of.

 Have you ever heard of acne proactive solution? E 'treatment that has a great for acne suffering in the world.

 I'm sure you've seen the infomercials for the acne solution working. The Gasthausovador Sysistema to tackle the stain isalso been some surprising results. Also on board celebribanden to advertise and promote this type of material.

 Stars like Britney Spears, Jessica Simpson and P Diddy pays tribute to its results. All three people suffered Bouts with routine stains, but saw fast results with acne proactive solution.

 To continue with the current system of assistance in order to break out evitarnuevas forms. VonMenschen spend too much time browsing throughand pharmacies that dil new detergent or acne cream.

 Well, if you need more of a routine, maybe it's time for the proactive acne solution a shot. There is really nothing to lose. In addition, the system comes with a money-back guarantee. Well, that confidence.

 If a stroll through the local shopping mall lately, you waarschijnlijk proactive solution to the problems of acne. There are ca.Binas throughout the country, promoting and selling this new marketavigliano product.

 People of all etàuppen are simply sick and tired of the fight grains. Fortunately these days there are products such as acne proactive solution that actually works.

 Basically you use this system to the skin day and night in their current location and to avoid break-out. So stop wasting your time with over-the-spot creams and gels that are not funktionierenOnanie.

 Get online and read about acne solution proattiva. You can also use an online purchase.

Acne-Can I treat my acne by removing oil from the surface?

Most of us believe that we, the acne, it is necessary for oily skin. As you may have dry skin acne? We believe that acne and oily skin are inseparable. These ideas are not correct. Extraction of oil from the surface of dry skin and make acne disappear will not work. Unless your skin is fat, not help the drying. With oily skin, just keep anchepossiamo  dry skin, but not possiamo treat acne by drying the skin. May more harm. You can treat acne yonze simple in other ways. Here's how?

 Acne and benzoyl peroxide --

 If it is not white or black head, there's nothing better than benzoyl peroxide. If this is not to try salicylic acid formulations. These OTC products and if you have the patience to be vostroacne. Do not run acne. This will enlarge the pores of the skin and cicatrices. Both sécherformulations leninmediatamente and after some time, some are disappearing in May, it disappears.

 Acne and retinoids --

 For severe acne, antibiotics and retinol creams. Antibiotics stop the spread of bacteria and retinol P.acnes dry skin and remove the obstruction caused sebum accumulates in the pores and cause acne.

 Acne and AHA --

 AHA formulations eliminate dead cells and eliminate them. If you regularly use AHAMay formulationsVotre acne are unable to form. Acne forms when the gland is blocked. AHA opens the gland and can act as a good prevention. Ask your doctor about these options.

 This article is for information purposes. This article does not constitute medical advice and are not a substitute for professional medical advice. Consult your doctor for your medical care. Take a piece of this article only after consulting your doctor. The author is not responsaboNNI you of any outcome resulting from information obtained from this article.