تناول إفطارًا صحّيًا. تناول وجبات أصغر. تناول حمية غذائية مرتفعة البروتين. قلّل استهلاكك من الكربوهيدرات. تجنّب الأطعمة والمشروبات الغنيّة بالسكر. اشرب كمية كبيرة من الماء. قم بالحدّ من استهلاك الكافيين. ابتعد عن تناول المشروبات الكحولية.

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Skipping breakfast can leave you feeling tired for the rest of the day. This is why breakfast is considered the most important meal of the day. A good breakfast should consist of healthy protein such as yogurt or eggs, fresh fruit or vegetables, and some low-sugar, high fiber carbohydrates such as whole grain cereal or oatmeal. Add a few almonds or walnuts for an additional energy boost and to regulate blood sugar by providing your body with healthy omega-3 fatty acids. Try making a breakfast smoothie by combining fruit, yogurt, wheat germ, and other ingredients in a blender with a bit of ice for a quick, high-energy breakfast. Rather than having 3 large meals, you can boost your alertness and body’s energy by having small meals throughout the day. Your brain needs a steady supply of nutrients to stay energized throughout the day. Large meals can also increase the production of tryptophan in your body, an essential amino acid that induces sleep. Studies show that eating smaller meals, especially during the afternoon, helps regulate blood sugar, which prevents you from feeling fatigued after eating. Try to eat 4 or 5 small meals a day, consisting mostly of fresh fruits, vegetables, and nuts to help boost your metabolism and prevent daytime drowsiness. Protein helps boost energy levels because it is required for many of the body’s metabolic processes. Eating a high-protein breakfast or lunch may help you to stay energized throughout the day. Avoid processed meats, red meat, and margarine because these can raise your cholesterol levels, slow down metabolism, and cause drowsiness. Eat more healthy foods that are rich in protein, such as eggs, quail, chicken, turkey, salmon, tuna, trout, sardines, tofu, beans, pulses, natural cheese, and Greek yogurt. Eating a lot of carbohydrates make tryptophan more available to the brain, which can leave you feeling drowsy. However, this does not mean you should cut carbs out of your diet entirely. Try not to eat a large amount of carbs in the morning or middle of the day, and...


تناول الأدوية المضادة للفيروسات. اتخذ الاحتياطات اللازمة لمنع انتشار العدوى. قم بتغطية المنطقة المصابة. راقب الأطفال عن كثب. تناول أدوية مسكنة للآلام إذا لزم الأمر. اطلب من الطبيب إجراء اختبار العدوى البكتيرية. تناول المضادات الحيوية على النحو المنصوص عليه.

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If whitlow is diagnosed within 48 hours after the symptoms start, the doctor can prescribe antiviral medication to you. The medicine might be topical (a cream) or oral (pills), and it will lessen the severity of the infection and promote quicker healing. Thus, it's crucial that you seek immediate medical advice.  Commonly prescribed medications include topical acyclovir 5%, oral acyclovir, oral Famciclovir or valacyclovir. Take the medications as advised by your doctor or pharmacist. Dosages will be adjusted for children, but the treatments will remain the same. Since the virus can spread through contact, your healthcare provider may advise you not to touch others, or even to avoid touching yourself with the infected finger. In particular, avoid touching body parts that contain fluids or bodily secretions. These include the eyes, mouth, tongue, genitals, ears, and breast. If you wear contacts, don't wear them until the infection has resolved. Touching the contacts, then inserting them into your eyes, could infect the eye. Your healthcare provider may wrap the infected area with a bandage, cloth, or any form of dry wrap with medical tape. You can do this easily at home, too, by buying the bandages or wraps from your local pharmacy. To keep the wrap fresh, change it daily. To be extra safe, your doctor may advise you to both wrap the infected area and wear a glove over it. It can be difficult enough to be conscious of your hands as an adult, but children often find it quite difficult. You don't want them sucking on infected fingers, touching their eyes, or any other areas of the body that contain or carry bodily fluids. Even after wrapping the infected area, watch them closely to make sure everything is as it should be. The doctor may provide or advise you to use over-the-counter pain medication like Advil, Tylenol, ibuprofen or aspirin. They should ease pain while the infection heals by reducing inflammation to the area. If you saw a doctor within 48 hours of noticing the symptoms, the doctor might not...


تناول الأطعمة الحارة. تناول المشروبات الساخنة. تناول المزيد من الكافيين. تناول كأسًا من مشروبك المُفضل.

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Chowing down on hot ingredients can get your sweat glands working overtime. It also stokes your metabolism and can even strengthen your immune system, making it a win-win. Cuisines like Mexican, Thai, Indian, and Vietnamese are famous for their fiery fare.  Kick up any meal with a handful of diced hot peppers, a splash of hot sauce, or a dash of cayenne. Have a glass of milk on standby to neutralize the heat if it starts to become unbearable. Fix yourself a steaming mug of coffee, tea, or hot chocolate and down it while it’s fresh. The heat will elevate your core temperature from the inside. If you’re already in a warm environment, it won’t take long to get those pores opened up. Hot drinks are a very effective way to warm up in a hurry—that’s part of the reason they’re so popular with skiers, mountain climbers and other cold weather athletes. Make energizing items like coffee, soda, and chocolate a staple of your diet. Caffeine directly stimulates the central nervous system, and sweating is a nervous system response. Just be careful not to overdo it, or it could give you the jitters.  If you don’t do well with coffee, stick to offerings with less-concentrated amounts of caffeine like green tea. When all else fails, grab a canned energy drink. These products often contain as much as 200mg of caffeine per serving. Unwind at the end of a long day with a couple beers or a few ounces of red wine. Even a small amount of alcohol can quickly get your blood pumping. Over time, this can lead to flushing, hot flashes, and (you guessed it) perspiration.  Needless to say, this will only be an option if you’re above the legal drinking age. Avoid drinking to excess. It won’t help you sweat more, but it can impair your judgment and potentially cause embarrassment.


تناول الأطعمة المخدرة. احرص على أن تكون الوجبات خفيفة. تجنب الكحوليات والكافيين. تناول المشروبات الساخنة التي تساعد على الاسترخاء. استشر طبيبك بشأن الحبوب المنومة.

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Soporific means “sleep-inducing.” For example, some foods are high in the sleep-inducing amino acid tryptophan, like cheese, chicken, soy products, eggs, tofu, fish, milk, turkey, nuts, peanuts and peanut butter, pumpkin seeds, and sesame seeds. Choose foods that have these qualities, especially for dinner.  To activate tryptophan more efficiently, favor foods that are high in complex carbohydrates but medium to low in protein. Carbs make tryptophan more available in the brain, whereas protein has the opposite effect.. Plan “meals for sleep” that load up on complex carbs and tryptophan. Try pasta with Parmesan cheese, hummus with whole wheat pita bread, peanut butter on toast, sesame seeds sprinkled on salad with tuna chunks with whole wheat crackers on the side, or a baked potato with cottage cheese. Limit the amount of food that you eat in the late afternoon and early evening, as it can affect the quality of your sleep. Lighter meals are more likely to give you a restful night, for example, whereas high-fat meals and large servings prolong the work your digestive system needs to do, and all the gas production and rumblings may keep you awake. Some people find that highly-seasoned foods (e.g., hot peppers and garlic) interfere with sleep, especially heartburn-sufferers. Avoid them if you have heartburn troubles. Coffee and other caffeinated beverages can disrupt your sleep patterns. Coffee stays inside your system for up to 8 hours after you drink it, so that cup you had in the afternoon could be keeping you up later at night. Try to go without caffeine in the later afternoon and early evening. Alcohol will also wreak havoc on your sleep patterns. When you drink, you tend to sleep lighter and fall into fewer periods of deep sleep or restorative Rapid Eye Movement (REM) sleep. So even if you think a drink or 2 helps you fall asleep at night, you'll likely wake up tired and not feeling rested. Research indicates that magnesium supplements may help to improve your overall sleep quality. Try taking a small dose,...


تناول الاسيتامينوفين أو الإيبوبروفين وليس الأسبرين. ضع مرهم أو جل الأرنيكا يوميًا. استخدم فيتامين ك 8 الموضعي في حالة إصابتك بالكدمات. استخدم دودة العلقة في امتصاص الدم من الكدمة.

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Some painkillers are anti-inflammatory and can help reduce pain as well as swelling. However, avoid aspirin and ibuprofen, as they may thin your blood and make the bruise worse. Arnica is an herb that reduces inflammation and can help reduce the appearance of bruises quickly. It is available in cream or gel form at most drug stores. Apply a coating to the affected area twice daily until the bruise goes away. Apply a coin-sized amount of vitamin K8 to the injury when you first get a contusion. This can help keep a bruise from forming or becoming quite so dark. If you have the stomach for it, and you can find a holistic medicine supply store that sells live leeches, you can place a live leech directly on the bruise. It will suck the blood off the top layer of the bruise immediately. Because the leech's saliva is somewhat numbing, you won't feel any discomfort during this process.


تناول الحصص المناسبة بالكميات الصحيحة من الطعام. احصل على كمية كافية من البروتين. تأكد من حصولك على فيتامين د. لمنتجات اللبن والبيض الاعتماد عليها كحبوب الفطور المعززة بالحديد، السبانخ، الفول، خبز القمح الكامل، وغيرها من الأطعمة. لا تنس الزنك. احرص على الحصول على فيتامين ب-12 بكميات وفيرة. حدد ما إذا كنت تحصل على قدرٍ كافٍ من اليود. ابحث عن الأطعمة الغنية بالأوميجا 3.

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It is possible to consume the full range of nutrients you need while following a lacto-ovo vegetarian diet, but as with any meal plan you will have to balance what you eat.  The best way to do this is to eat a variety of fruits and vegetables, legumes (beans and lentils), cheeses, yogurts, grains (wheat, rice, oats, etc.), and other foods. This helps to ensure that you get the proper nutrients and avoid any vitamin or mineral deficiencies.  The precise amount of foods you will need to eat varies depending on the level of calories you need for your age, activity level, etc. Check with a doctor or registered dietitian if you have concerns. Protein, which the body needs to function and grow, is essential. As a lacto-ovo vegetarian, you can meet your protein needs by eating foods like beans, nuts, and soy products, as well as dairy products and eggs. Good ways to get protein (assuming a 2,000-calorie per day diet) include: an omelette made of four egg whites, two four-inch pancakes made with egg whites, or 1/2 cup cooked beans. Most varieties of vegetarians face issues with getting enough protein. Track your protein intake and adjust accordingly. Lacto-ovo vegetarians can get the calcium they need for bones and teeth not only from dairy products, but from certain soy milks, breakfast cereals, dark-green leafy vegetables, and other foods as well. Fortified dairy products and egg yolks also provide necessary vitamin D. Good ways to get vitamin D (assuming a 2,000-calorie per day diet) include: 1/2 cup low-fat milk, 1 ounce of low-fat cheese, or 1 cup of raw leafy greens. Instead of getting iron from meats, lacto-ovo vegetarians have a range of delicious options including iron-fortified breakfast cereals, spinach, beans, whole wheat breads, and other foods. Good ways to get iron (assuming a 2,000-calorie per day diet) include: 1/2 cup cooked beans, 1 slice of whole wheat bread, 1 cup of raw spinach, or 3/4 cup fortified cold cereal. Take a multivitamin and multi mineral supplement daily (but it's not necessary,...


تناول الزنك مع حمض الفوليك. تخلص من عادة شرب الصودا. تناول بعض الأحماض الأمينية. جرّب عشبة الماعز المقرن. تناول المزيد من الفاكهة والخضروات.

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Zinc is an essential mineral that is instrumental in several factors of cellular metabolism. In combination with folic acid, zinc was found to increase sperm count by 74% in men who had fertility problems, according to one study.  So how much zinc and folic acid should you take every day, you ask? 1 mg of folic acid and 15 mg of zinc sulfate is recommended. Always remember to take zinc in combination with folic acid. Taken alone, neither supplement had a significant bearing on sperm count. Not only is soda rich in high fructose corn syrup bad for your liver, but it's also bad for your baby batter. Compared to men who drink no soda, those who drink more than a quart a day had 30% lower sperm counts. Amino acids are the building blocks of proteins. These organic compounds, taken regularly, are reputed to boost levels of silly string. Scientists believe that sperm benefit from amino acids because certain amino acids are found in large quantities in the heads of sperm. Look out for the following amino acids to boost your ejaculate:  L-Arginine L-Lysine L-Carnitine According to legend, this supplement gets its name from a Chinese goat-herder who noticed some serious arousal in his flock after they chewed on a particular species of epimedium. But does this strange herb actually work? Horny goat weed is reputed to restrict enzymes that block blood flow to the penis. Whether or not this helps your diminutive dailies is still up for debate. Sometimes, all you need is a healthy diet. Fruits and veggies, especially, are rich in antioxidants, which could help improve the quality of life your sperm enjoy. Aside from increasing your ejaculate, foods rich in antioxidants will also make you healthier and help you feel better. Food rich in antioxidants include:  Red beans Wild blueberries, cranberries, and blackberries Coconut water Prunes Apples (Red Delicious, Granny Smith, Gala) Artichokes


تناول الفاكهة. تناول الخضراوات. أضِف الأعشاب لوجبتك. تناول الخبز مع وجبتك.

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The same properties that cause oxidation in fruits (turning their skin brown when bitten into) also fight off onion and garlic breath. Particularly effective fruits include apples, pears, plums, peaches, apricots, prunes, grapes, cherries and eggplants. Particular vegetables are very effective in fighting the compounds found in onions and garlic, including spinach, lettuce and potatoes. Eat these with an onion- or garlic-heavy meal. Basil and parsley, in particular, are two of the more effective herbal antidotes to onion and garlic breath. Add these to your meal, or chew parsley afterward. A deficiency in carbohydrates can contribute to bad breath, as well as have other side-effects on your health. Eating bread or other carbohydrate-rich foods will help to combat bad breath.


تناول الفطور دائمًا. تناول وجبات صغيرة متكررة. تناول الوجبات الخفيفة الصحية. اختر أطعمتك المفضلة. ابتعد عن الأطعمة ذات الروائح القوية. استخدم التوابل والبهارات عند الطبخ. تناول كمية أقل من الألياف.

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. You've heard it before, but breakfast really is the most important meal of the day. Eating a healthy, balanced breakfast kick-starts your metabolism after a long night of not eating and gets your body ready for the day. Eating breakfast will give you more energy so you will be more active throughout the day, thus increasing your appetite further.  Some good options for healthy, balanced breakfasts include wholegrain cereals, yogurt, granola and fresh fruit, and healthy fruit smoothies. If you're trying to increase your calorie intake, try spreading some peanut butter on a slice of wholegrain bread or toast. It's tasty and full of healthy fats. Eating small, frequent meals rather than the usual three a day is a great way to build towards a healthy appetite. People with small appetites can often be turned off by the large portion sizes at regular mealtimes. Small meals, on the other hand, can be less daunting and less filling than large meals, while eating them frequently still allows you to consume the same amount of food overall.  Eating smaller meals can also help you to feel less bloated and sluggish after eating, which is the reason many people with small appetites don't enjoy large meals. Try eating 4 to 6 small meals a day to avoid feeling overly full. Don't be afraid to break with convention and eat whenever most appeals to you. If you prefer to eat your biggest meal in the morning rather than in the evening, go for it. If you prefer to break dinner time up into two smaller meals, that's fine too. . Eating healthy snacks can help when you have trouble eating much food at mealtimes. The small quantities can be less daunting, while frequent snacking can help get you into the correct mindset when it comes to eating. Try putting small bowls of your favorite snacks in frequently used areas around the house, like the kitchen counter or living room coffee table, to encourage snacking throughout the day.  Choose foods which are high in healthy sugars and fats, such as bananas, avocados and nuts, tasty spreads...


تناول الكثير من الثوم. اصنع رش من الموالح. استخدم الزيوت العطرية لثني البراغيث عن عضك. اعرف بعض الطرق الأخرى في محاربة البراغيث.

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For some reason, fleas don't relish the taste of garlic. So prepare a your favorite Italian dish, or make Moules Marinieres, and sop up all that garlicky goodness with some garlic bread. Don't give any garlic to your dogs, however, as garlic is toxic to them. Fleas dislike citrus smells. Slice a lemon into thin pieces, add it to some water and heat to a boiling point. Let it sit overnight and, in the morning, spray it onto areas where you suspect fleas hang out (the ankles and the arms especially). This should help prevent future flea bites and make you smell nice in the bargain! Several essential oils help ward off fleas because of their strong smell. Use this to your advantage. Create tinctures or mix the essential oil directly onto your skin for relief from fleas.  Use eucalyptus oil on problem areas. Eucalyptus oil is another offensive smell for fleas. Take a little bit of eucalyptus oil, mix it into a spray bottle with some water, and spray onto ankles and arms. Use lavender oil on problem areas. Lavender oil, like eucalyptus oil, is offensive to fleas. Apply as you might eucalyptus oil. Use cedarwood oil on problem areas. Alternately, sprinkle a few cedar chips in your pillow, at the base of your bed, etc. to discourage the fleas from living in the area. Solve flea problems naturally. Click here for an article on how to get rid of fleas naturally. Eradicate fleas in different ways. Click here for an article on how to generally fight fleas. Make a flea trap. Click here for ideas on how to make a flea trap.


تناول الكثير من الماء. ضع زيت النعناع على رأسك. جرب إكليل الجبل (الروزماري). جرب القرنفل. جرب زيت الريحان. جرب الجنزبيل. جرب القرفة. جرب النعناع. جرب التفاح.

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Dehydration can often cause headaches. This is because the lack of water leads to reduced blood and oxygen flow to the brain. As soon as you feel a headache coming on, try drinking a cool glass of water. If the headache is caused by dehydration, drinking water can ease or cure it within minutes.  You should consume roughly about eight glasses of liquid a day to prevent dehydration.  However, 20% of this you can already get from watery foods (e.g. grapes, turkey, watermelon, etc).   Drinking water is especially important after the consumption of alcohol, as alcohol causes dehydration, leading to hangover headaches. Rub 3-5 drops of peppermint oil to your temples and forehead into your skin. Lay down and relax for up to 30 minutes to let the oil take effect. Rosemary can be very helpful in the treatment of headaches. Try massaging your head with a little rosemary oil (which has anti-inflammatory properties) to instantly alleviate pain. Alternatively, you can drink an herbal tea made from a combination of rosemary and sage to ease headaches.  To make rosemary and sage tea, add one teaspoon of crushed rosemary leaves and one teaspoon of crushed sage leaves to a cup of boiling water. Cover and leave to infuse until the water reaches room temperature. Drink this tea two or three times a day. Cloves can be used in multiple ways to ease the pain of tension headaches. Here are some suggestions:  Gently crush a number of cloves and put the pieces into a sachet bag or clean handkerchief. Inhale the scent of the crushed cloves to gain relief from headaches. Mix clove oil with sea salt and massage into your forehead and temples. The clove oil provides a cooling effect, while the sea salt intensifies the massage. Basil is a strong-scented herb which can be used effectively in headache treatment. Basil works as a muscle relaxant, thus it can be helpful for treating headaches caused by tension and tight muscles. Drinking basil tea twice a day is an excellent home remedy.  Put some fresh, washed basil leaves in a cup of...


تناول الكثير من المياه. تناول عدة وجبات صغيرة الحجم. وازن نظامك الغذائي. تناول المزيد من فيتامين ب 12 وحمض الفوليت حيث أن هذه الفيتامينات تساهم في الحفاظ على ضغط الدم وكذلك الدورة الدموية بشكل صحي. قلل من استهلاكك للكحول. تناول الكافيين. تناول الأعشاب.

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Low blood pressure can accompany dehydration, so you may be able to raise your blood pressure by increasing your water intake. Aim to drink at least eight to ten 8 oz cups of water per day. You should drink more water if this doesn’t help your symptoms or if you spend time outdoors or exercising. Health drinks with electrolytes can also help raise blood pressure, but you should avoid drinks with high sugar content. Eating several small meals, rather than one or two large meals, can help regulate your blood sugar and blood pressure. Aim to make these meals healthy and low in carbohydrates.  When you do eat carbohydrates, avoid processed carbs such as pasta and white bread. Go for complex carbs instead, such as oatmeal, whole grain pasta, whole grain bread, and barley. Low blood pressure after a meal, which is called postprandial hypotension, is common in adults over the age of 65. You may experience low blood pressure 1-2 hours after a meal. An important way to regulate your blood pressure and improve your overall health is to eat a healthy, well-balanced diet. A balanced diet includes lean meats and fish, whole grains, and a lot of fruits and vegetables. Avoid heavily processed foods that are high in sugar and fat.  While these do often contain higher levels of sodium, they are not a healthy source of other nutrients. These vitamins contribute to a healthy blood pressure function and circulation. Fortified cereal contains both minerals. Some other sources of B12 include fish and dairy products such a cheese, milk, and yogurt. Folate can be found in dark green vegetables such as broccoli and spinach. Alcohol contributes to dehydration, even if consumed in moderation. If you have problems with low blood pressure, you should avoid drinking alcohol in any amount. Caffeine constricts blood vessels, which can increase blood pressure.  Increasing your caffeine intake by a moderate amount can help raise your blood pressure. Be careful that you don't consume too much caffeine. Since it's a diuretic, caffeine may...


تناول الكربوهيدرات الصحية. تناول البروتين متوسط أو خالِ الدهون. اعرف الفرق بين الدهون الجيدة والدهون الضارة. قم بتخزين كميات كبيرة من الأطعمة الخارقة. راقب الأملاح التي تأكلها. التنويع والاعتدال.

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Simple carbs, like raw sugar or corn syrup, are quickly absorbed by the body's digestive system. This causes a kind of carb overload, and your body releases huge amounts of insulin, to combat the overload. Eat these in moderation. Complex carbs, on the other hand, are slowly digested and absorbed by the body because they have at least three sugar molecules. They include whole-grain flour, hearty vegetables, oats, and unprocessed grains, like brown rice. These foods are usually higher in vitamins and other nutrients that are beneficial for the body, and they are higher in fiber (which keeps your digestive system running smoothly).  Consider eating dark leafy greens like kale, collard greens, mustard greens, and Swiss chard. They are packed with nutrients and will fill you up very quickly. Create a simple sauté with olive oil, garlic, and a little salt and pepper, which will be surprisingly tasty meal as well as a nutritious one.     Choose wheat (brown) bread instead of white bread and whole wheat pasta instead of "normal" pasta. Processed carbohydrates, such as those found in white bread, do not have many of nutrients or the fiber found in whole grains. Plain oatmeal is also very healthy for you.    Aim to get between 10% and 35% of your daily calories from protein. Protein helps you build muscle and gives you a steady supply of energy throughout the day. Some examples of healthy proteins include:  Lean fish such as tilapia, flounder, sole, cod, bass, perch, and halibut.     Lean poultry such as chicken or duck breast.     Legumes like beans and soy products (e.g. edamame and tofu).     Nuts like cashews.    You need to consume fat for your body to function correctly. However, it's important to choose the right kind of fats. Here's a quick primer.  Monounsaturated fats and omega-3 fatty acids are good fats, which you should try to consume regularly. They help lower the "bad cholesterol" in your body by raising "good cholesterol". Foods that are high in fatty acids are olive oil, nuts, fish oil, and various...


تناول الماء بوفرة. تدرب بصفة دورية. تناول الأطعمة الغنية بمضادات الأكسدة. تناولي كميات كبيرة من أحماض الأوميجا ٣ الدهنية. أقلعي عن التدخين.

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Drinking water is one of the most ideal ways to naturally hydrate your skin and reduce fine lines and wrinkles. Increase your daily intake of water, and swap out sodas, coffee, and sugary drinks for water. Coffee and sugary drinks can actually dehydrate your skin further and worsen the appearance of laugh lines. . Exercise can help reduce and eliminate laugh lines by promoting blood flow to your skin, which in turn, helps produce natural oils and moisture, and increases the rate of new cell growth. Engage in aerobic cardio exercise several times per week in the form of running, hiking, dancing, or swimming. Antioxidants are naturally occurring substances packed with vitamins that can help boost collagen and elastin production in your skin and eliminate fine lines and wrinkles. Examples of foods rich in antioxidants are fruits such as blackberries and cranberries, vegetables like tomatoes and broccoli, and green tea. Omega-3 fatty acids help eliminate laugh lines by reducing inflammation and naturally boosting the health of your skin. Examples of foods high in omega-3 fatty acids are tuna, salmon, walnuts, flaxseeds and chia seeds. One serving of fish, two tablespoons of flaxseeds, one tablespoon of chia seeds, two ounces of walnuts, or two cups of soybeans are enough to satisfy your daily need of omega-3 fatty acids. . The chemicals present in most brands of tobacco and cigarettes can destroy the collagen and elastin in your skin and worsen existing laugh lines. If you are smoking, try to quit as soon as possible to help reduce and eliminate laugh lines and wrinkles.


تناول المزيد من الأطعمة العضوية. تناول المزيد من الألياف. تعرف على الأطعمة النباتية متعددة الفينولات. اختر الأطعمة التي تحتوي على الكبريت. تناول المزيد من الخضروات الصليبية. تناول المزيد من فطر عيش الغراب. تناول العنب الأحمر. اشرب الشاي الأخضر. تناول الرمان. تناول المكملات الغذائية والفيتامينات الصحيحة.

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While pesticides and similar chemicals used in food production do not necessarily produce more estrogen, they do have estrogen-like effects when your body absorbs them. Eating organic food will prevent these chemicals from entering your body. The liver dumps estrogen into its bile acids, and these bile acids pass through your intestines during digestion. Dietary fiber can help eliminate the estrogen found in bile.[citation needed] Fiber-rich foods include fruits, vegetables, and whole grains. Polyphenols are derived by plant sources of food. Current research suggests that they help reduce estrogen levels in the blood.  Flax seeds can be especially beneficial. In addition to polyphenols, they also contain lignans, which can counteract the effects of estrogen in the body and interfere with estrogen production. They do contain plant derived estrogens known as "phytoestrogens," however, so you should not eat them in excess. Other seeds, like chia and sesame, have similarly beneficial properties. Many unrefined grains also contain large amounts of polyphenols. Some of the best whole grains include wheat, oats, rye, corn, rice, millet, and barley. Sulfur can help detoxify the liver by getting rid of substances that cause liver damage.[citation needed] As a result, the liver becomes more productive. Since the liver is responsible for metabolizing and breaking down estrogen in the body, a healthy liver can help decrease estrogen.[citation needed] Sulfuric foods include onions, leafy green vegetables, garlic, egg yolks, and citrus fruits. Cruciferous vegetables have high levels of phytochemicals, and these phytochemicals work with the body to help block estrogen production. A few beneficial cruciferous vegetables include broccoli, cauliflower, Brussels sprouts, bok choy, kale, collard greens, turnips, and rutabagas. Many mushrooms help prevent the bodily product an enzyme called "aromatase." This enzyme can convert androgen into estrogen. By eating more mushrooms, you can restrict this conversion process and decrease...


تناول المضادات الحيوية الخاصة بك. راقب التطور الذي يحدث لك لملاحظة أي آثار جانبية أو مضاعفات. احرص على تفادي وقوع إصابات. استمر في المتابعة مع الطبيب المعالج.

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Continue to take the antibiotics your doctor prescribes you, according to the directions you have been given. If you do not take the antibiotics as directed, you could become sick again. If you notice changes in your condition, experience pain, etc., then talk to your doctor. In particular, leprosy patients are susceptible to certain complications:   Neuritis, silent neuropathies (nerve damage without pain), pain, burning, tingling, and sudden numbness may occur. This can be treated with corticosteroids. If left untreated, it can cause permanent injury and loss of function. Iridocyclitis, or inflammation of the iris of the eye can also occur. If does, you will need to see an eye specialist right away. It can be treated with special drops, but permanent damage can result if it is left untreated. Orchitis, or inflammation of a testis can also occur. It can be treated with corticosteroids, but let your doctor know immediately if you notice this symptom, as sterility can result. Ulcers on the foot can result from leprosy. You doctor can develop a treatment plan to reduce this problem using splints, special footwear, and dressing of the wounds.  The nerve damage and skin problems associated with leprosy can cause disfiguration and loss of function in the hands and feet. Plans to prevent and/or manage these symptoms, specific to your case, can be provided by your physician. Leprosy can cause numbness. If this happens, you might not notice when the numb area is in pain, and you might harm the area without realizing it. Be extra cautious to avoid injuries like burns and cuts on these affected areas. Wearing gloves or special footwear can protect you if you have numbness in your extremities. Keep track of your progress as you recover, and note any symptoms you have. Continue to see your doctor for monitoring, and be sure to ask any questions you may have.


تناول المضادات الحيوية والأدوية الأخرى وفقًا للتعليمات. قم بتنضير الجرح وغسله. استخدم العلاج بالأوكسجين. التفكير في طرق العلاج الأخرى. تناقش في أمر البتر مع طبيبك. عالج الحالات التي تتسبب في تطور الغرغرينا.

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Your doctor may give you an intravenous antibiotic or instruct you to take antibiotics orally as part of your treatment. You may also be administered medications to regulate your blood sugar since blood sugar regulation and short term glycemic control improve long term outcomes when it comes to healing and preventing infection. Follow your doctor’s instructions for taking antibiotics and any other medications that your doctor prescribes to help treat your gangrene.  If you have side effects or feel like you do not need the medication anymore, call your doctor before discontinuing them. Do not stop taking antibiotics until you have taken the entire prescription. Otherwise, they may not be effective and the infection may be harder to treat in the future. Wounds with devitalized tissue, contamination, or residual suture need debridement before any other work is completed. Irrigation is important in removing the bacterial load and removing loose material.  In surgical debridement, a scalpel or scissors is used to remove devitalized tissue or unwanted debris. Enzymatic debridement involves applying various enzymatic agents to the wound. Sometimes oxygen therapy may be used to help promote healing of damaged tissues. For this treatment, you will be placed in a special chamber that is filled with oxygen. The concentration of oxygen will be much higher in this chamber than in the normal environment, which is thought to help you heal faster and more effectively.  Oxygen therapy may assist in wound healing and help to reduce the amount of tissue that needs to be amputated.  Oxygen therapy has also been found to be extremely useful in surgical wound infections involving the Clostridium species that cause “gas gangrene,” which is a form of gangrene that develops inside the body. Biologic therapy such as maggot therapy has been used to treat ulcers, chronic venous ulcers, diabetic ulcers, and other acute and chronic wounds. Recombinant human growth factors are now being examined as potential treatments for wound...


تناول النباتات الورقية الخضراء. تناول الثوم والبصل. احصل على تشخيص لحالة حلقك.

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Have more dark green, leafy vegetables like kale, spinach, collard greens, and Swiss chard in your diet to ensure you are getting enough nutrients. Opt for yellow and orange vegetables as well, as such carrots, peppers, and yams. Consume more cabbage, beets, nettles, and bamboo shoots. Having more vegetables in your diet will keep you healthy and help your body fight off the mucus in your throat. Put more garlic and onions in your meals. You may add raw garlic and onions to salads or saute garlic and onions with your vegetables.  You can also roast garlic in the oven and consume it whole. Both garlic and onions have vitamin C and antioxidants that should aid your immune system to fight whatever causes your itchy throat, whether it is an allergy or an infection. Your itchy throat may be the result of an allergy to a certain food. If you are allergic to a specific food and one of your symptoms is an itchy throat, you should avoid eating this food. You can visit an allergist to confirm your allergy and test for other common food allergies, such as wheat, dairy, and shellfish.


تناول النبيذ الأحمر. تناول الأطعمة التي تقوي من حاسة السمع. استمع إلى الموسيقى. ابتعد عن الأصوات المزعجة والمرتفعة.

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Red wine contains resveratrol, an antioxidant that has been shown to improve hearing in mice. Drinking a glass of red wine every evening may enhance your ability to hear over time. Foods containing certain nutrients can enhance your ear health, keeping your ability to hear in good shape for as long as possible. Add the following foods to your diet:  Foods rich in omega 3 fatty acids, like fish, improve blood flow to the ear canal and improve hearing. Foods rich in zinc, like lamb and sesame seeds, can lessen inflammation in your inner ear. Apples contain quercetin, which is an antioxidant that repairs free radical damage. You can sharpen your hearing by listening to music at a medium to low volume. Choose music with elements that are clearly distinct from one another, so you can focus on one instrument or sound at a time. Pay full attention to the music, noting the distinctions between sounds and movements.  Jazz is a great choice for improving your hearing, since musicians take turns playing their instruments solo. Don't turn up the music past medium volume. You should be able to have a conversation without trouble. Attending loud concerts really does reduce your hearing ability. The same goes for experiencing other sustained loud sounds, like the sound of traffic on a highway or machinery at a construction site. When you can't help but be around noises, protect yourself by wearing earplugs or headphones.


تناول الهرمونات الصناعية لعلاج قصور الغدة الدرقية. اسأل عن علاج فرط نشاط الغدة الدرقية باليود المشع. تناول علاجات أخرى لفرط نشاط الغدة الدرقية. الجأ إلى إجراء الجراحة لعلاج فرط نشاط الغدة الدرقية.

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Since the only concern with hypothyroidism is hormone productions, the only medication used for hypothyroidism is synthetic hormones. When the thyroid gland is not producing enough of any hormone, it must be supplemented. This can be supplemented with a synthetic thyroid hormone such as Synthroid, in doses ranging from 50 micrograms to 300 micrograms. Your doctor will use blood tests to determine your specific dose. Your doctor will start you on a lower dose. between 50 to 100 micrograms daily and recheck the blood tests four to six weeks after starting the medication, looking for changes in your hormone levels.  Your doctor will also take into account your clinical symptoms, such as weight gain, energy level, fatigue, concentration, depression, or other symptoms of decreased metabolism. If your levels are not to the point of hypothyroidism yet, your doctor may still prescribe a low dose of synthetic hormone to help level out the symptoms.  In addition to synthetic hormones, your doctor may prescribe Armour Thyroid, which is actual bovine desiccated thyroid gland to help regulate yours. Starting dose is commonly 60 mg daily, and continued until blood tests indicate a response. Radioactive iodine is used to destroy any active nodules in your thyroid in order to stop their uncontrolled production of the thyroid hormone. Radioactive Iodine therapy involves injection of radionuclide tagged iodine into a vein. The iodine is taken up by the thyroid gland, which absorbs the radioactive iodine. The radiation destroys the cells that comprise these active nodules that are producing excessive thyroid hormone, which causes the gland to shrink and symptoms to disappear within three to six months.  A single dose of this medication is successful in 80% of cases.   Pregnant women should not have this procedure. Your doctor may prescribe you anti-thyroid medications such as methimazole when radioactive iodine is not permitted, such as with pregnant women or children. These medications prevent your thyroid from producing...


تناول بعض الزنجبيل. تناول بعض البسكويت الرقيق. جرب البطيخ. تناول الأرز المسلوق. تناول الموز. تناول بعض الزبادي. جرب خبز التوست. جرب الأطعمة المهيجة.

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For years now, ginger has been giving the sick support with its nausea-fighting powers. Head for your pantry and grab some fresh or candied ginger. If you can handle the flavor of fresh ginger, eat it raw. Otherwise, try it candied or grate some into a cup of water to make tea. When all else fails, plain saltine crackers tend to do the trick for nausea. They have a mild flavor and are easy to digest, making them the perfect sick food. If you can handle crackers, try upgrading to pretzels which have a bit of a higher nutritional value. Keep in mind that some people may find the smell of pretzels nauseating. Although it’s not everyone’s first ‘sick food’ to turn to, watermelon is actually great for helping out with a bout of nausea. The high water content and mild flavor help to settle your stomach and incorporate more fluids into your system. If you have a fever as well, try the fruit chilled for a soothing cooling effect. White rice sans toppings isn’t the most flavorful dish, but it is helpful for combating nausea. The easy-to-digest carbs will give you a short boost of energy, while the simple flavor won’t irritate your stomach further. Eating a barely ripe banana (more towards the green side, with no spots) is great for several reasons. The soft texture and mild flavor make it easy to digest, plus the fruit is full of potassium which aids your immune system in healing your body. You can try mashing your banana up with a cup of white rice. Now, most dairy products are frowned upon during a period of nausea. However, yogurt with active cultures helps to supply your stomach with the good bacteria necessary for kicking out the bad bacteria. Therefore, find a simple yogurt flavor that advertises probiotics, and your stomach will be back on track in no time. No butter, no jam, nothing. Plain (unburnt) toast has similar qualities to crackers. The bread is easy to digest and has a very mild taste, making it more likely that your stomach won’t fight against it. Try a single slice and see how you feel before taking...


تناول تلك المشاريب بشكل معتدل. اعلم أن الكحول يمكن أن يُضعف جهازك المناعي. اعلم أنه من المحتمل أن يصيبك الكحول بالجفاف. تأكد من عدم وجود تعارض بين الكحول وبين أدويتك. لا تقاوم البرد بالكحول لو كنت مريض ربو.

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Drinking alcohol to treat a cold cannot replace modern medicine or rest. Drinking too much alcohol can cause liver damage in the long run and can also make cold symptoms, such as congestion, sore throats, and coughing, much worse. These remedies are best used occasionally. Drinking too much alcohol can weaken your immune system, making it easier for you to get sick.  When you are already sick, your immune system is weaker than normal. This means that drinking alcohol while sick may make it even more difficult for you to recover. When you are sick, you need to stay hydrated by drinking plenty of fluids; this helps improve sore throats and congestion. Certain fluids, such as alcohol and caffeine, can dehydrate you instead, making things like congestion, sore throats, and coughing worse. Many medicines used to treat colds react negatively with alcohol.  Combined with alcohol, they could cause dizziness, drowsiness, fainting, headaches, nausea, and vomiting.  Check the user instructions you got with your medicine before drinking, and check the warning label.  Common cold-related medicines that should not be taken with alcohol include:  aspirin acetaminophen (Tylenol) ibuprofen (Motrin, Advil) naproxen (Aleve) cough syrups (Robitussin Cough, Robitussin A-C) azithromycin (Azomax, Zithromax) Asthma can be triggered in known asthmatic patients after catching the common cold. A study found that certain additives in alcohol can worsen this respiratory condition as well. Try other common cold treatment options that are alcohol-free in order to ensure your safety. As an exception, pure ethanol may have some therapeutic effects in treating asthma.


تناول دواءًا لا سترويديًا مضادًا للالتهاب. اقصد أخصائي علاج طبيعي. خذ حقن الكورتيكوستيرويدات. اخضع لعلاج خارجي بالصدمة. الجأ إلى جراحة التهاب اللفافة الأخمصية.

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Household pain relievers like ibuprofen (Advil or Motrin), naproxen (Aleve), and aspirin can all help reduce inflammation and bring some relief to your foot. Choose either pill or cream form. If you choose to take a pill, make sure to eat something beforehand. If using a cream, simply cover the affected area and allow it to soak in. Before turning to surgery to relieve the symptoms of your plantar fasciitis, consult a physical therapist to determine whether or not your condition can be treated with a guided stretching and rehabilitation program. A physical therapist appointment should be scheduled after exhausting all of the non-medical treatments listed above and before resorting to invasive medical procedures like surgery. It's likely you'll need physical therapy to correct alignment issues, particularly in your back. Plantar fasciitis can be caused when your body is not bearing weight correctly. Corticosteroid shots can ease the symptoms of plantar fasciitis by temporarily relieving pain. However, these shots are not a long-term solution to curing the problem. Be aware that while much less invasive than surgery, the shots can still be painful. Over-administration of shots may also lead to damage of the heel, so listen to your doctor's recommendations. This procedure sends sound waves to the painful area to relax the muscles in your foot. Shock wave therapy is usually prescribed for people who have not seen any results from home treatments for more than six to twelve months. Side effects include bruising, swelling, pain, and numbness. While less invasive than surgery, it has also proven less effective. If none of the above methods have helped relieve your symptoms over a year-long period of time, plantar fascia release surgery may be necessary to cure your symptoms. This surgical process ultimately releases tension and inflammation in the plantar fascia ligament by snipping part of the ligament itself.  Be patient with non-surgical treatments before opting for surgery. Allow yourself at least six to 12...


تناول طعاماً صحياً. خصص 30 دقيقة يومياً على الأقل للتدريب. لا تُفرط في تناول الكافيين. اعثر على هواية.

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Feeling stressed out can lead to you bingeing on unhealthy foods in the junk food category. However, appropriately managing stress means fueling up on the right foods. Pass on the sugary snacks and enjoy a balanced diet of fruits, vegetables, lean meats, whole grains, and low-fat dairy. Exercise reduces blood pressure, manages stress and helps release hormones, such as serotonin that help you keep a positive outlook. Get both aerobic (i.e. biking, running, walking, etc.) and strength training exercises for optimal health. Caffeine can help you focus, but you may already be over-stimulated from the pressure. Alcohol can reduce anxiety in small quantities, but it actually increases stress on the system after one or two drinks. . Hobbies are a wonderful way to distract you from stressors, give you something to look forward to, and develop connections with other hobbyist. If financial troubles are plaguing you, you may even be able to use your hobby for profit.  Think about some things you once liked to do or are interested in doing. Make sure it's something that will actually relieve stress rather than contributing to it. Plus, ensure that you will participate in this hobby regularly. Suggestions for hobbies include writing, painting, playing a musical instrument, volunteering, gardening, and playing sports.


تناول طعامك جيدًا. تدرب. طورّ من مستوى ذكائك.

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Sticking to a healthy diet can help you avoid bad breath and pungent body odor, as well as keeping you healthy and trim. Try incorporating some of these guidelines into your diet:  Avoid junk food and items that are high in sugar, it can cause problems for your skin and make you look older. These treats are fine every once in a while, but they shouldn't be an everyday thing. Try to limit modest amounts of soda, beer, candy bars, potato chips and other junky items to one "cheat" day per week. Eat plenty of fruits and vegetables. You've heard it a hundred times, but eating plenty of raw fruits and vegetables is vital to a healthy diet. Consider trying to eat fresh fruit (such as apples, oranges, and pears) as a snack, and try to eat at least one vegetable at both lunch and dinner. Learn to prepare food. Start with simple things - boil eggs, make sandwiches and salads, cook burgers and steaks, heat frozen veggies, boil rice and pasta. It will save you money, improve your health and impress people! Consistent physical activity can not only help your body look more attractive, but it also lifts your mood and keeps you from getting sick as often. Set up a plan that works for you, and stick to it. Here are some suggestions to get you started:  Do basic stretches, sit-ups, push-ups, and other exercises every other day. Stay consistent with the number of repetitions. Then, as your muscles improve, increase the number of repetitions you do and you will see results. Try different weightlifting plans. Try to do as much as you can, but don't overextend yourself, and give your muscles rest days to heal and build muscle. Working out every day may actually be bad for you! However, don't be afraid of becoming way too buff. Bodybuilders in magazines look that huge because lifting weights is the only thing they do for a living. It won't happen to you. The primary core lifts are Bench Press, Squat, Overhead Press, and Deadlift. Weighted pull ups and dips can be great accessories to these. If you need more chest work, consider...


تناول طعامًا صحيًا متوازنًا. تجنب الصوم القاسي لفترة طويلة واحرص على تناول ما يكفي من الكربوهيدرات. تناول طعام الفطور. تناول الشاي بدلاً من القهوة.

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Food has a significant impact on your breath: As it is digested, the food that you eat is absorbed into your bloodstream and eventually exhaled by your lungs, which means the food odours come out of your mouth when you breathe. Foods like garlic, onions and spicy foods can lead to morning breath.  Fruits and vegetables are an essential part of a healthy diet that helps to keep bad breath at bay. Try chewing a sprig of parsley to freshen your breath. This herb contains chlorophyll, which helps remove odors from the breath. These modes of eating are no-no’s when it comes to friendly breath. When you don’t consume enough carbohydrates, your body shifts to breaking down fat at a high rate; this leads to the production of ketones and the phenomenon known as “ketone breath,” which is another way of saying “stinky”! Eating stimulates saliva production, which in turn wets the mouth and creates an inhospitable environment for foul-smelling bacteria. Get an early start on the fight against morning breath and eat breakfast first thing in the a.m. Coffee has a very strong aroma that lingers in your mouth, and is difficult to brush off the very back of your tongue. For a quick pick-me-up with a less offensive smell, try tea in an herbal or green variety.


تناول طعامًا صحيًا مكونًا من الأطعمة الطازجة والبروتين الخالي من الدهون حسن لياقتك البدنية عن طريقة ممارسة التمارين الرياضية لمدة 30-60 دقيقة يوميًا، خمس مرات في الأسبوع. استخدمي مُقشر البشرة لتقشير بشرتك أسبوعيًا أو نصف أسبوعيًا. احلق شعر وجهك وجسدك للتحلي بطلة أنيقة ونظيفة. جربي السمرة الزائفة لجعل المناطق الشاحبة من بشرتك أغمق. غطي حب الشباب بمستحضرات التجميل المسرحية والمساحيق ورذاذ تثبيت الماكياج.

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based on fresh produce and lean protein. Eating nutritious foods will help you have glowing skin and more energy. This helps you look your best. At meals, fill half your plate with fruits and veggies, 1/4 of your plate with a lean protein, and 1/4 of your plate with complex carbs. Snack on low-fat dairy, nuts, fruits, and veggies.  Good options for lean proteins include chicken, turkey, fish, tofu, plant-based proteins, and low-fat dairy. Complex carbs include starchy vegetables and whole grains. Exercising will help you improve your health and feel your best. Do at least 30 minutes of cardio 5 days a week for good health. For added benefits, lengthen your workouts to 60 minutes a day. Schedule your workouts into your day so it’s easy to keep up with them.  Lift weights 2-3 days a week to build lean muscle and help you burn more fat. Make sure you rest for 24 hours between weight lifting days. Do cardio 5 times a week to help you maintain a healthy weight. Since you’re showing off some skin, you want it to look smooth and glowing. To improve the look of your skin, scrub a body scrub into your skin before you take a shower. Pay special attention to rough areas, like your elbows, knees, and ankles. Then, rinse off in warm water and continue your shower. You can get a commercial shower scrub in a body care shop or online. Additionally, you can make your own with ingredients in your kitchen. For instance, mix 1 part almond oil, 1 part brown sugar, and 1 part used coffee grounds to create your own body scrub. While you might try the natural look, most porn stars keep hair to a minimum. If you’re going for that look, use a razor or hair trimmer to remove excess hair on your body. Here are some things to try:  For ladies, shave your underarms and legs so they’re smooth. Then, trim or shave your bikini line. If you’re a guy, you might choose to shave or trim your body hair if you’re super hairy, but it’s common for men in porn to have hair. Additionally, keep your beard trimmed or shave it off. to darken pale skin....


تناول غذاءً متوازنًا. تناول الأطعمة المنتفخة. تناول سلطة قبل الوجبات. تناول وجبات خفيفة صحية. اشرب الماء بين قضمات الطعام. تجنب الأطعمة السريعة.

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You may feel hungry if you are not receiving the nutritional benefits of a balanced diet.  Be sure that you eat items from each of the food groups.  You should get plenty of vegetables and fruit, lean proteins, and whole grains, as well as a moderate amount of healthy oils and fats.  A balanced breakfast could be a half a cup of whole-grain oatmeal with a drizzle of honey, a cup of fresh strawberries, and a half a cup of cottage cheese. A healthy lunch could be a salad of dark mixed greens with dried cranberries, sunflower seeds, and crumbled cheese such as feta or goat cheese.  You can make your own dressing or opt for a reduced-calorie dressing.  Don’t like salads? Make a wrap!  Wrap up those greens, cranberries, and sunflower seeds into a pita or a whole grain tortilla.  You could also add a lean meat such as turkey to the wrap, and drizzle a little dressing on it. A balanced dinner could be a 4-oz serving of meat or fish, two vegetables, and a whole grain.  For example, you could have grilled salmon, wild rice, roasted or steamed broccoli, and roasted butternut squash. Foods that have a lot of air or water in them have greater volume.  These will make you feel full faster and will give you the sensation of eating a larger quantity, which may help if you feel hungry.  Some foods with higher volume include:  Legumes Soup Vegetables Popcorn Fresh fruit Whole grains Lettuce has a high water content, so eating a salad with light dressing prior to your meal can help you fill up faster and feel less hungry after your meal.  A salad doesn’t have to be complicated to be tasty.  Try tossing some mixed greens in lemon juice and olive oil, then topping with a few cherry tomatoes. If you are feeling more ambitious or creative, try mixing fruits and vegetables into your salad.  You could make a salad that includes fresh blueberries or strawberries along with sweet peppers or marinated beets. Snacking on high-energy snacks such as fruit and nuts can help you feel less hungry between meals.  Nuts make an especially good...


تناول فطورًا متوازنًا. ابدأ يومك بنشاط بدني. تجنب الأطعمة المليئة بالسكر والكافين. تناول طعامًا صحيًا طوال اليوم.

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Avoid sugary cereals and snacks at breakfast, as these will just cause a sugar crash in a couple hours, and this is a sure way to fall asleep in class. Instead, choose a breakfast that has protein, carbohydrates, and calcium. This could include:  Fruit and toast with peanut butter Fruit and leafy green smoothies with dairy, soy, or almond milk Oatmeal with dried fruit and nuts Homemade breakfast burritos with beans, avocado, and greens Healthy homemade muffins Exercise gets your circulation pumping, increases the oxygen supply to your cells, releases good hormones, and promotes better sleep. Starting your day with a workout not only helps you get a better rest, but it will also energize you and prepare you for the day ahead. Good morning exercises include 30 minutes of:  Running and jogging Swimming Aerobics such as jumping jacks, skipping, or running in place Biking or using the stationary bike Sugar and caffeine both cause crashes, and when this happens at school, there's a good chance you'll fall asleep in class. Sugary foods include candy, sodas, chocolate bars, and even juices.  Caffeine in the form of black tea or coffee can be consumed in moderation as part of a healthy diet, but be sure to spread your consumption out over the day so you don’t crash.  Avoid energy drinks, which contain high amounts of sugar and caffeine, and can cause a big crash. Keep healthy snacks with you in case you get hungry throughout the day, and eat balanced meals at lunch and dinner as well. This will give you the fuel you need to stay awake throughout the day and in class. Make sure your meals contain:  Vitamins and minerals (fruits and vegetables) Calcium (dark leafy greens) Lean proteins (legumes, nuts, beans, or chicken) Good carbohydrates (whole-grain breads and pastas, or potatoes) Healthy fats (seeds, avocados, and nuts) Good snacks include plain crackers, crackers and cheese, vegetables and hummus, fruit, yogurt, and nuts, seeds, and dried fruit.


تناول كالسيوم. احذر السقوط. استعمل أجهزة أرجونومية مواكبة لبيئة العمل. ارتدِ واقٍ. كيِّف عضلاتك.

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Calcium helps to build bone strength. Most people need at least 1000 mgs each day. For women, over age 50, the recommended dose of calcium is at least 1200 mgs daily. One of the major reasons for wrist injury is falling forward and catching yourself with your hand.  To prevent falls, try to wear appropriate footwear and be sure your hallways and outdoor walkways are well lighted.  Install handrails along outdoor steps or areas where the walkways are uneven.  Consider installing handrails in the bathroom, and on both sides of stairways. If you spend your time typing at a computer keyboard, consider using an ergonomic keyboard or foam pads for the mouse that are designed to position your wrist in a more natural way. Take breaks often, and organize your desk area to allow your arms and wrist to rest in a relaxed and neutral position. If you participate in sports that require wrist action, be sure you wear the proper equipment to protect your wrist from injury.  Many sports can lead to wrist injuries. Wearing the appropriate equipment, including wrist guards and wrist supports can minimize, and sometimes prevent, injury.  Examples of sports that are commonly associated with wrist injuries include in-line skating, regular skating, snowboarding, skiing, gymnastics, tennis, football, bowling, and golf. Regular conditioning, stretching, and muscle strengthening activities can help you to develop your muscles to prevent injury.  By working to develop proper muscle tone and conditioning, you can more safely participate in your sport of choice.  Consider working with a sports trainer. To avoid injury, and especially to avoid re-injury, take steps to work with a trainer in order to properly develop your body and enjoy your sport while minimizing your risk of injury.


تناول كميات أقل من الطعام ومارس المزيد من الرياضة. توقف عن تناول الطعام قبل الخلود إلى النوم بساعتين. لا تتتجاهل الوجبات. اشرب كميات وفيرة من الماء. تناول الفاكهة والخضروات والبروتينات قليلة الدسم.

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It's as simple as that! The goal is to burn more calories than you consume in a given day.  One pound equals 3,500 calories, meaning you will have to burn 3,500 calories more than you consume in order to lose one pound.  Reduce your caloric intake by cutting portion sizes. Be sure to read the labels on everything you eat so that you can keep track of your calories. Eat small meals and snacks throughout the day. This will keep your metabolism fast and prevent your body from storing extra fat. Do aerobic exercises like running, hiking, swimming and biking. These will help speed up your metabolism and burn calories. Remember that exercise burns calories, but cannot alone make you lose weight. You will absolutely have to eat less in order to lose weight. Your metabolism slows down dramatically while you sleep, so it will take longer for the food to digest. Plus, eating early on in the day will give you the energy you need to go about your daily activities. Skipping meals will force your body into starvation mode, causing it to store extra fat.  Think of your metabolism as a fire, and food as its fuel. If you want to keep the fire strong, you will have to keep adding twigs, newspaper, and logs to it. If you stop adding these things to the fire, it will eventually die out. Similarly, if you starve yourself, your metabolism will get weaker and weaker over time. It's better to eat four or five small meals throughout the day than to eat two or three large ones, because your body will have more time to digest the food. Consider eating smaller meals with snacks in between. This will keep your metabolism working throughout the day. Try these healthy snacks for in between meals: a piece of fruit like a banana or apple, a cup of Greek yogurt, a nutrition bar, some carrots and hummus or a small salad with light dressing. Did you know that the human body often confuses hunger and thirst? If you are craving food but are not actually hungry, then chances are that your body is dehydrated. You should drink a minimum of 8 cups of...


تناول كميات كبيرة من الماء. تناول مكملات فيتامين ب بجرعات كبيرة. تناول مُدِرات البول. تعرّف أكثر على طبيعة اختبارات الفحص. سرّع من عملية الأيض خاصتك من خلال التدريب البدني. تناول الأطعمة الدهنية ضمن نظامك الغذائي.

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It's recommended that you start drinking more water immediately, upon preparing for a drug test. Drink at least 78 ounces (about 10 cups) of water per day, up to one gallon (128 ounces).  Other beverages are also good as diuretics, but water will help flush your system of everything that goes through your bladder, including THC metabolites. Don't consume more than 128 ounces of water in a 24-hour period, or you can risk injury or even death from water intoxication. B vitamins will color your urine yellow, giving it the appearance of being less diluted than it really is. Despite reports to the contrary, there's no evidence that the same is true for Vitamin C.  B-vitamins can be taken in tablet form, or ingested in nutritional yeast. Don't take B-vitamin supplements if you're pregnant or breast-feeding. Diuretics promote urination, which flushes the system. Examples of diuretics include tea, coffee, and cranberry juice. Over-the-counter medications can also be used if your drug test will take place in less than one week.  Be careful of taking diuretics if you're pregnant, or if you're diagnosed with diabetes, pancreatitis, lupus, gout, or kidney problems.  Some medications may interact negatively with over-the-counter diuretics. Talk to your pharmacist for more information. Standard procedure is to first screen the samples with an immunoassay test (such as EMIT® or RIA®), then confirm positive results with the more accurate gas chromatograph mass spectrometer (GCMS). False positive results are increasingly rare if the lab follows professional guidelines.  A variety of over-the-counter medicines can cause false positives for amphetamine and other illicit drugs on the EMIT test, but not on the GCMS. If this is a random drug screening that occurs at your work place, talk to other people about what to expect. Ask your coworkers what the screening has been like in the past, and whether there are likely to be any changes. Is the testing company the same as it has been? Are they likely to use up-to-date screening...


تناول كمية أقل من الملح. حافظ على وزن جسمك.

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Salt causes your body to retain water and swell, which can put pressure on the veins and lead to poor circulation. Try halving your salt intake and avoiding sprinkling extra salt on your food after it has been prepared. You should aim to get no more than 2,000 milligrams of salt a day.  Do most of your own cooking, rather than eating out or buying packaged foods. Restaurants and food manufacturers commonly make food with far more salt than you think. Avoid this by cooking your own dishes from whole foods whenever possible. Avoid salty snack foods, fast food, and microwaveable dinners and snacks. Drink plenty of water to flush the salt from your body. You need 2 or so liters a day to stay fully hydrated. If you really like salty foods, consider using a salt substitute. These are available in many health food stores. An important part of keeping your legs and feet healthy and improving circulation is maintaining a healthy body weight. Having extra weight places stress on your circulatory system. Follow a balanced diet and work with your doctor to reach a weight that is right for your body type.  Eat plenty of fruits and vegetables, whole grains, and lean meats. Make sure you're getting a good amount of fiber through legumes, nuts, oatmeal, and other fiber-rich foods.


تناول كمية أكبر من الماغنيسيوم. تناول الأطعمة الغنية بالأحماض الدهنية. تناول الأطعمة التي تحتوي على فيتامين B.

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The mineral magnesium is essential for proper energy production within the body. Healthy magnesium levels will help the body to deliver energy to the muscles while exercising, thus limiting the buildup of lactic acid. Therefore, you should make an effort to increase your daily magnesium intake, preferably through your diet.  It is also possible to increase magnesium intake through supplements, however, with a healthy diet rich in the food sources described above, this should not be necessary. A healthy intake of foods rich in fatty acids helps the body to break down glucose, a process which is essential for normal energy production. This can help to limit the body's need for lactic acid during a tough workout and keep you going for longer.  Get essential fatty acids from cold water fish like salmon, tuna and mackerel, from nuts and seeds like walnuts and flaxseed and from plant oils such as corn oil, sunflower oil and soybean oil.  Fatty acids also work to reduce inflammation, which helps to lessen muscle soreness in the days following a tough workout. B vitamins are useful in transporting glucose around the body, which helps to fuel the muscles during a workout, thus reducing the need for lactic acid.  Foods that contain high quantities of B vitamins include leafy green vegetables, cereals, peas and beans, along with protein-rich foods such as fish, beef, poultry, eggs and dairy products.  Foods high in B vitamins also help to replenish the body with other nutrients that are lost during intense exercise.


تناول مثبطات الإِنْزيمُ المُحَوِّلُ للأَنْجِيوتَنْسين (ACE). عالج ندوب أنسجة القلب باستخدام مدرّات البول. استخدم حاجبات مستقبل بيتا. اسأل طبيبك عن العلاجات الأخرى.

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When you are diagnosed with a condition that causes an enlarged heart, your doctor may prescribe you ACE inhibitors. If a weak muscle in your heart contributed to your condition, ACE inhibitors are used to help restore your heart's normal pumping functions. The medication can lower blood pressure as well. Angiotensin receptor blockers (ARB) are prescribed as an alternative medication for patients who have trouble tolerating ACE inhibitors. If you have an enlarged heart, especially if it due to cardiomyopathy, your doctor may prescribe diuretics. These medications help lower the levels of water and sodium in the body and help decrease the thickness of your heart muscles. This medication may lower blood pressure. If a major symptom of your enlarged heart is high blood pressure, your doctor may prescribe beta-blockers. This will depend on your overall condition. This medication helps to improve blood pressure and lessens abnormal heart rhythms in addition to lowering your heart rate. Other medications such as digoxin also help to improve the heart's pumping mechanism. This can help you avoid hospitalization due to heart failure. Depending on the cause of your enlarged heart, your doctor may also prescribe other medications to help with your condition. If he is worried that you may be at risk for blood clots, your doctor may prescribe you anticoagulants. These medications reduce the risk of blood clots that can lead to strokes or heart attacks. He may also prescribe anti-arrhythmics, which are medications designed to help keep your heart at a normal rhythm.


تناول مزيلات الاحتقان عن طريق الفم. استخدم البخاخات المزيلة للاحتقان. جرب مسكنات الألم وخافض الحرارة. استعمل مهدئات السعال. جرب طارد البلغم. جرب الأدوية المتاحة دون وصفات طبية متعددة الأعراض. اسأل طبيبًا حول الأودية المضادة للفيروسات التي تصرف بوصفات طبية. اعرف الآثار الجانبية لمضادات الفيروسات.

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Nasal decongestants help shrink swollen blood vessels in the nasal membranes and allow the nasal passages to open up. The two oral decongestants available over-the-counter in tablet form include phenylephrine, such as Sudafed PE, and pseudoephedrine, such as Sudafed.  Side effects of oral decongestants include insomnia, dizziness, increased heart rate, and increased blood pressure. Do not use oral decongestants if you have heart issues or high blood pressure. Use under a doctor's care if you have diabetes, thyroid problems, glaucoma, or prostate issues. You can also take over-the-counter decongestants in nasal spray form. Nasal sprays can provide immediate and effective relief from congestion, which can be administered in one or two quick squirts.  Nasal sprays can contain oxymetazoline, phenylephrine, xylometazoline, or naphazoline as a decongestant. Be sure to use the nasal spray only as often as directed. Using it for more than three to five days can cause you to feel stuffier after discontinuing use. This is called the "rebound effect." If you have a fever and aches and pains, you can take over-the-counter medicine for relief. The main pain relievers and fever reducers are acetaminophen, such as Tylenol, or NSAIDs, which are non-steroidal anti-inflammatory drugs such as ibuprofen or naproxen.  Avoid taking NSAIDs if you have acid reflux or peptic ulcer disease. These medications can upset your stomach. If you are already taking an NSAID for other issues such as blood clots or arthritis, talk to your doctor before taking the medicine. Many multi-symptoms medicines contain acetaminophen. Make sure you take the appropriate amount because an overdose can lead to liver toxicity.  Do not give aspirin to children or teenagers, especially if they are exhibiting flu-like symptoms. This is linked to a serious liver failure disorder called Reye's Syndrome. If you have a severe cough, try a cough suppressant. Cough suppressants include dextromethorphan and codeine, though codeine will likely need a prescription....


تناول مسكنات الألم التي ينصحك بها الطبيب. جرب المسكنات المتاحة دون وصفة. ضع الثلج على ضلوعك.

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If your doctor has prescribed pain medications for you, then taking your medication about 30 minutes before you go to bed may help to control your pain. Make sure that you follow your doctor’s instructions for how to use your medication and ask your doctor as soon as possible if you have any questions or problems. Keep in mind that some pain medications may make it hard to stay asleep because they can cause sleep apnea. For example, opioid medications such as codeine and morphine can cause you to stop breathing and wake you up in the night. You can use over-the-counter pain relievers such as ibuprofen, naproxen, or acetaminophen. If you do not have prescription pain medicine for your broken ribs, then you can take an over-the-counter pain medicine. Check with your physician for a specific recommendation of what or how much to take. Do not take more than the recommended dosage. If you have or have had heart disease, high blood pressure, kidney disease, liver disease, stomach ulcers or internal bleeding, ask your physician to see if you can safely take one of these medications. Ice will help to numb the pain a bit and it may also help to reduce the swelling. During the first two days after your injury, you may benefit from using a covered or wrapped ice pack for about 20 minutes every hour.  After the first couple of days, you can use the ice pack for 10 to 20 minutes at least three times per day.  Try applying an ice pack just before you go to bed to help with the pain. Avoid using heat on broken ribs, especially if there is swelling. Heat increases blood flow to the area of application, which can make swelling worse.


تناول مشروب الشاي الكحولي الساخن. تناول شاي التوت المعتق. جرب شاي الويسكي.

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The traditional hot toddy is also available in a flavorful tea variant.  To get started, boil 8 ounces (240 milliliters) of water and add in ¼ teaspoon of ground ginger, 3 whole cloves, 1 cinnamon stick, and 2 bags of green or orange tea. Let it brew for 5 minutes, then take out the tea bags.  Reheat the tea in the microwave for 1 minute, then add 2 tablespoons of honey and 1 tablespoon of lemon juice. Pour 1 or 2 ounces (30 – 60 milliliters) of whiskey into the cup.  Stir everything with a spoon and drink while warm. A hot and flavorful mixture of herbal tea and booze can help you treat your cold.  Brew a bag of berry-flavored herbal tea in 6 ounces (180 milliliters) of boiling water for two to three minutes. Discard the tea bag, then add 1 ½ ounces (45 milliliters) of white rum, ½ tablespoon of lemon juice, and 1 teaspoon of honey. Stir everything together, then garnish with a lemon twist (or some lemon peel). Whisky chai is a tasty beverage that combines traditional chai tea with a bit of whisky.  To get started, mix 16 powdered cloves, one teaspoon ginger, eight powdered cardamom pods (without seeds), 20 powdered black peppercorns, a pinch of nutmeg, and two powdered cinnamon sticks.  In a medium saucepan, simmer one quart (one liter) of whole milk.  Stir in the spices.  Let the spices and milk mingle for 10 minutes.  Strain the mixture after 10 minutes, then return it to the saucepan. Stir in three ounces (89 milliliters) whisky. Drink the whisky chai while hot.


تناول مشروب غازي. تناول أطعمة هوائية. اجبر الهواء على الخروج بتغيير وضعية جسمك. تناول مضادات الحموضة. حفَز ردة فعل بلعومك.

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Soda, beer, sparkling water, champagne, or other carbonated beverages contain gases. This is what makes them bubbly. If you drink this sort of beverage, then, the gases will build up in your stomach and more than likely trigger a burp, which might help to relieve your abdominal discomfort. Try it!  Don’t just drink the beverage – chug it. Drinking quickly will make you swallow even more air, increasing the probability of a big belch. Drinking through a straw does the same. For even more effect, try to drink your soda rapidly through a straw. Another trick is to drink water from the opposite side of the glass. To do this, hold a glass of water and fold your body in half, as if you’re stooping over a water fountain. Place your mouth on the opposite side of the cup and slowly tilt the water into your mouth. Take small sips, swallow, and then stand up straight. As with airy drinks, so with airy foods. Have you ever wondered why eating an apple often ends with an enormous belch? This is mostly because apples contain a good deal of air, which is released when you chew and start to digest them. Why else would people “bob for apples”? Try this to make yourself burp.   Apples certainly aren’t the only food to contain air. Try other fruit like pears and peaches, or a souffle. You might also try chewing gum or hard candy. While neither of these foods contain much air, chewing them will force you swallow it – leading to, ideally, a burp. If bloating is making you uncomfortable, changing positions can put pressure on the air inside of you and force it upward. Stand up if you are sitting down or sit down if you are standing.  Try exercise to force a burp. Walking, jogging, or light aerobics may jostle the gas out of your stomach. For example, you might walk around and jump short distances up and down, on the balls of your feet. Alternately, lie on your stomach and then curl your knees toward your chest. Stretch your arms forward as far as they will go and arch your back. Repeat as needed, keeping your throat and head...


تناول مضادات الالتهاب المُتاحة للشراء دون وصفة طبية. اربط أو استعمل الدعامة على رأس الرُكبة أثناء التدرب. اتبع طريقة RICE المشهور في التعامل مع الالتهاب. استعمل الكمادات الساخنة بعدما يقل الالتهاب. اضبط برنامجك التدريبي لتتجنب فرط استعمال الرُكبة. تجنب الأنشطة التي تضغط على أوتار العضلة الرباعية.

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Immediately after injury and for the first few days afterward, an anti-inflammatory such as Aspirin or ibuprofen can help reduce pain and inflammation in your tendon. If you can't take anti-inflammatories, try acetaminophen (Tylenol) to help reduce pain. If you continue to have pain and inflammation after several days of taking these medications, see a doctor as soon as possible. You may have a more serious injury that requires different treatment. Compression tape or knee braces, available at sporting goods stores or pharmacies, may keep your kneecap in better alignment so you don't have pain while exercising.  The brace used here is a softer brace that you slide up your leg and over your knee. They typically have a hole in the front for your kneecap to stick out. This sort of treatment is more appropriate if you only have pain when using your knee. If you also experience pain while resting, it's a better idea to take a break from activity for a few days. RICE stands for Rest, Ice, Compression, and Elevation. Wrap a compression bandage around your knee to reduce swelling and place an ice pack wrapped in a towel on top of it. Then lay on a comfortable flat surface, such as a bed or couch, with your leg and knee raised.  Ice your knee for 20 minutes every 2 or 3 hours in the first 2 or 3 days after the injury. Using ice for more than 20 minutes at a time can burn your skin or result in nerve damage. Never fall asleep with an ice pack on. This treatment is beneficial for the treatment of quadriceps tendonitis within the first 48 to 72 hours following the injury or initial onset of pain. If you still have pain and inflammation, talk to a doctor or physiotherapist. After 3 or 4 days of RICE therapy, the inflammation in your knee should be reduced to a significant degree. Switch from ice to heat to promote circulation in your knee and encourage the continued healing process.  As with ice, don't apply heat for more than 20 minutes at a time. Warmth can be applied for longer, but use your best judgment. If your skin...


تناول مضادات الحموضة. جرب مضادات الهستامين-2. فكر في استخدام مثبطات مضخة البروتون.

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There are several over the counter medications that you can use to help with your acid reflux. There are many different brands, but they typically have the same function. Antacids help neutralize the acid in your stomach. These are generally used to provide relief for up to 2 weeks.  If you still need antacids after that time period, it is recommended you call your physician because long-term use of antacids can affect mineral balance, affect the kidneys, and cause diarrhea. Foam barriers are a combination of antacid and a foaming agent. As the tablet dissolves in the stomach, a foam forms that helps to block the entry of acid into the esophagus. Currently, the only foam barrier on the market is Gaviscon. Follow manufacturer’s instructions and don’t overdo it. Antacids, if overdone, can cause some problems. H2 blockers are also over the counter remedies that come in many different brands. They decrease the stomach’s secretion of acid instead of just neutralizing it like antacids. H2 blockers include cimetidine (Tagamet), famotidine (Pepcid) and ranitidine (Zantac). The over the counter variety come in small doses, but your physician can prescribe higher doses.  Keep a look out for the side effects, which include constipation, diarrhea, dizziness, headache, hives, nausea, vomiting, and problems with urination. More serious side effects are difficulty breathing or swelling of the face, lips, throat, or tongue. If you are using H2 blockers, follow manufacturer’s instructions. PPIs block acid production by the stomach the same way that H2 blockers do. You can try many different types, including esomeprazole (Nexium), lansoprazole (Prevacid), omeprazole (Prilosec), pantoprazole (Protonix),  rabeprazole (Aciphex), dexlansoprazole (Dexilant) and omeprazole sodium bicarbonate (Zegerid).  Side effects of PPIs include headache, constipation, diarrhea, abdominal pain, rashes, and nausea. Long-term use of PPIs are associated with a higher risk of osteoporosis-related fractures of the hip, wrist, or spine. If you are...


تناول مكمّل CoQ10 (مرافق الإنزيم Q10) . جرّب مكملات الجنكو. زد من كمية الزنك التي تتناولها. جرّب مكمّلات الميلاتونين.

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Your body uses CoQ10, or coenzyme Q10, for cell growth and maintenance. It is also an antioxidant. CoQ10 can also be found in organ meats, such as heart, liver and kidney. Try taking 100 mg three times a day. Ginkgo biloba is believed to increase blood flow to the brain and has been used to treat tinnitus with variable results. This is likely because tinnitus has many known and unknown causes. Follow the manufacturer’s instructions while you’re taking this supplement. In one study, almost half of tinnitus patients improved with 50 milligrams (mg) of zinc daily for 2 months. This is actually a rather high dose of zinc. The recommended daily intake of adult males is 11 mg and for females, the recommended dose is 8 mg.  Don’t take this amount of zinc without talking to your doctor first. If you do take this high amount of zinc, don’t take it longer than 2 months. Balance your intake of zinc with copper supplements. A high intake of zinc is associated with copper deficiency and copper-deficiency anemia. Taking the extra copper will help prevent that. Take 2 mg of copper every day. Melatonin is a hormone that is involved in the sleep cycle. One study indicated that 3 mg of melatonin taken at night was most effective in men without a history of depression and those with tinnitus in both ears.


تناول وجبات صغيرة في أوقات متفرقة. اشرب الكثير من السوائل للوقاية من الإمساك. اتبع نظامًا غذائيًا لما بعد الجراحة يوصي به الطبيب. تناول الأطعمة الغنية بالألياف. حافظ على مستوى نشاطك قدر الإمكان للتخلص من الغازات. تحدَّث إلى طبيبك عن أخذ ملين للبراز.

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Digestion after an abdominal surgery can be difficult, so it is best to eat carefully. Avoid eating large amounts of food at once, which might overwhelm your digestive system and cause bloating. Eat small meals or snacks at frequent times during the day to keep up your energy.  Try small meals like oatmeal, salad, or soup. Opt for snacks like bananas, apples, or whole grain crackers. Ask your doctor when you should start to resume eating normally. Constipation and bloating after surgery is common, especially if you are taking pain killers. Drink hydrating fluids throughout the day, such as water and herbal tea, to help your digestion and metabolism.  As a general rule, try to drink about 8 cups (1.9 l) of hydrating fluids per day. Aim to drink enough fluids to make your urine clear.  Avoid alcohol and caffeinated drinks, which can be dehydrating. Urine that smells particularly bad may be a sign of dehydration. After an abdominal surgery, foods that are difficult to digest should be avoided. Ask your physician for a list of foods that are safe to consume while you recover, and those you should avoid. As a general rule, a soft, mild, and easy-to-digest diet should be followed for the first week following your surgery.  Use a blender to make foods softer and easier to digest. You can also eat baby food during your recovery. Follow this diet for as long as your doctor recommends. Gas, constipation, and bloating can be avoided by consuming foods that are rich in fiber. Whole grains, fruits, and vegetables are the best food choices for dietary fiber. If they are included in your post-op diet, eat foods like:  Bananas Peaches, pears, and apples Hot cereals like oatmeal Sweet potatoes Tender cooked vegetables Being active after an abdominal surgery will help increase your gut motility. This will prevent gas buildup in your stomach that could cause bloating.  For moderate exercise, take regular, short walks several times daily to keep yourself moving.  Increase the length of your walks as you start to feel stronger....


تناول وجبات غذائية صحية. تناول وجبات صغيرة خلال اليوم. قم بالحد من استهلاكك للدهون المشبّعة. تجنّب اللحوم الحمراء واستعض عن ذلك بتناول البروتينات الصافية. تناول الكثير من مشتقات الحليب منخفضة الدهون. ابتعد عن تناول المشروبات الكحولية. تجنّب مفسدات الحمية الغذائية.

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In order to lose weight, you should get most of your calories from low-calorie and nutrient-dense food sources. Make sure to include foods such as high-quality proteins (including lean meats and nuts), fruits, vegetables, and complex carbohydrates (including whole wheat breads, legumes, and brown rice).  Avoid heavily processed foods whenever possible. These include some foods that are frozen (including frozen pizza) and pre-made meals (including microwavable meals).  These foods have been processed to compensate for the nutrition lost during the process it took to preserve the food.  Choose fresh foods as often as possible. Eating multiple (four to five) small meals throughout the day instead of three large meals can help keep your metabolism elevated and suppress your appetite so that you don’t overeat. If you decide to eat more frequently throughout the day, make sure that you keep your portion sizes small. You don’t want to end up eating large meals more frequently and taking in more calories! Saturated fats are less beneficial to your body than unsaturated fats and are usually found in animal sources, like dairy and meat, as well as hydrogenated oils. Many of our favorite desserts are filled with saturated fats, so make sure you limit your intake of sweets.  Palm and coconut oils contain the highest amount of saturated fat, but butter and rendered animal fats like lard and shortening contain a considerable amount of saturated fat as well. Fish oil, for all its healthy omega-3 fatty acids, also contains a high percentage of saturated fat, so it is important to read the nutrition labels on the foods you purchase and limit your portion sizes when eating foods that are high in saturated fats.  It is important to note that you should limit, not exclude, saturated fats from your diet. The occasional saturated fat is fine, especially if it offers other health benefits, such as fish or nuts. Simply put, lean protein sources have less saturated fat and fewer calories.  Replace beef and pork with chicken and...


تناول وجبات غنية بالسعرات الحرارية. تناول الكثير من البروتين. اشرب كثيرًا من الماء.

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To get bigger muscles, you need extra fuel. The calories you consume, however, should not come from fast food and junk food - eating too much of those will just slow you down. Eat plenty of calories from healthy, whole foods to keep your body feeling powerful.  Eat lean meats, fish, eggs, and dairy. Nuts, avocados, and whole grains are also great. Eat tons of fruits and vegetables. Choose healthy fats provided by seed and nut oils, coconut oil, and olive oil. Minimize the trans fats and animal fats found in processed and fried foods. The body uses protein to build muscles, so you'll need extra during this time. Eat beef, pork, chicken, fish, eggs, and cheese. Eat beans, legumes, and tofu for non-animal protein sources. If you are struggling to get enough protein in your diet, try protein shakes or drink more milk. You can try supplements such as creatine. Studies show that creatine supplements can safely help build up the muscles when taken with daily meals. Your body will need more water than usual to stay hydrated when you're training heavily. Water also helps flush toxins from the body and is essential for healthy digestion. Aim to drink at least 10 8-ounce glasses of water every day while you're training.


تناول وجبات منتظمة محددة المواعيد يوميًا. تناول إفطارًا غنيًا بالبروتينات والألياف. تناول وجبات خفيفة صحية. تناول الوجبات الرئيسية لمدة 20 دقيقة على الأقل. توقف عن تناول الطعام عند الشعور بالرضا لا الامتلاء. اغرس العادات الغذائية الصحية في أولادك.

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Eating a healthy diet is only part of the battle. Eating on a scheduled regimen is equally, if not more, important. You should realize that eating too often or not often enough can cause gaps in your day, lowering metabolism and causing irregular cravings. It's important that we're nourished adequately throughout the day to prevent fatigue, grogginess and to perform at an optimal level.  It's important to eat regular, consistent meals each day.  In general, it's important to eat about every three to four hours.  Some people may prefer to have four or five small meals a day, whereas others may stick to three meals daily.  This timeline may differ for everyone, but it's still not healthy to skip meals. One study showed that when mice ate just one large meal per day and fasted the rest of the day, their insulin resistance and abdominal fat increased. Plan for quick or easy-to-prepare meals to make it easier to stay consistent with your eating schedule.  Foods like individual yogurts, fruit, nuts, hard boiled eggs, cheese sticks, or a protein shake are easy to eat on the run and require minimal prep work. When you're planning to eat more consistently, it's also important to eat the right foods in each of your meals.  This is especially true for breakfast.  This meal will pave the way for the rest of your day.  Studies have shown the breakfasts that are high in protein help lead to better hunger management during the day.  People felt more satisfied and showed reduced cravings during the day.  Breakfasts that also contained a high amount of fiber have been shown to be beneficial as well.  Fiber adds bulk to meals and takes longer to digest compared to low fiber foods.  This helps increase satisfaction and manage hunger throughout the day.  Examples of high protein, high fiber breakfasts include  a small whole wheat tortilla with scrambled eggs and cheese, cottage cheese topped with fruit, whole grain oats topped with dried fruit and nuts or a breakfast smoothie made with Greek yogurt and fruit. Many people think...


تناول وجبة خفيفة بها 100 سعرة حرارية. اشرب الكافيين. امضغ علكة. انتبه لكمية الطعام التي تتناولها.

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Snacks around 100 calories will help wake you up a little, providing enough sustenance to combat fatigue. Anything heavier than 100 calories may make you crash after eating, so opt for healthy 100 calories snacks while driving. Sunflower seeds are often sold in 100 calorie packs and can keep you energized. Stock up on a few packs of sunflower seeds and eat them as necessary while driving. A single cup of coffee contains about 75 milligrams of caffeine. This is enough to wake you up a little while driving, keeping you alert. Have one cup of coffee if you start to feel tired. This should give you an extra jolt that will help you keep going. Keep your eyes open for filling stations and coffee shops along the road. When you feel tired, pull over at one of these places and have a cup of coffee. Plus, you'll get to stretch your legs when not behind the wheel and you could even have a longer sleep if you wish. This will keep your mouth busy. If you have something that occupies you, this can help you focus and stay awake. Pick up a couple of packs of chewing gum for a long trip. If you start to feel drowsy, chew some gum. Make sure to go for sugar-free gum. Sugary gum can cause a sugar crash, leaving you feeling more tired than you were before. If you have to pull over and eat, go for small portions. Big, heavy meals can cause you to crash and become tired. Go for small portions and tiny meals when you pull over and snack on light foods throughout the drive. A number of small meals will keep you more energized than one or two big meals.  For example, have half a sandwich at one stop and, when you're hungry again, pull over and eat the other half. Remember to go for energizing foods like fruits, vegetables, whole grains, and lean proteins.


تناوله كما تتناول طعام الحبوب إذ أنه يُعرف كنوع من أنواع طعام الحبوب عالميًا. أضف شرائح فاكهة طازجة أو مجمدة. جرب الفواكه المجففة أيضًا. جرب نقع الموزلي طوال الليل. أضف بعض الموزلي إلى السموذي. امزجه مع عصير التفاح. اطهِ الموزلي بشكل عصيدة. جرب نقع الموزلي في القهوة أو عصير البرتقال.

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The most basic and common way to eat muesli is just as you would eat a bowl of cereal, adding about a half cup of your favorite milk to an equal helping of muesli in a bowl.  Instead of milk, try your favorite brand of plain yoghurt (or flavoured if your prefer extra sweetness) for probiotic benefits and a different flavor and texture. Try heating the milk, then letting the muesli soak for a few minutes in the hot milk to soften it slightly, making it a bit more like oatmeal. You can also pour cold milk over the cereal in a microwave safe bowl, then heat the whole mixture in the microwave. Like cereal, it's also great to snack on all by itself. Just snack on it like granola. If you want to lively up your bowl of muesli, try chopping up a quarter-cup or so of your favorite fresh fruit, or adding some frozen fruit for a cold treat. Any of the following work great with muesli:  Sliced banana Blueberries, blackberries, or raspberries Kiwi Strawberries (the seeds work especially well as they add an extra sour crunch) Pork Scratchings (ideal if you want a more savoury muesli) Diced apple Chopped pear Sliced mango Lychees work especially well as they add a crisp sour flavour, which can't be topped Pomegranate seeds Dried fruits or berries are often a component of some muesli recipes already, but if you want to add some extra or add some to a more plain muesli that you've made, all of the following work well:  Cranberries Apricot Goji berries Raisins or sultanas Currants One excellent method of changing up the texture of your muesli is to soak it overnight in milk, yoghurt, or another softener of your choice. Add equal parts of muesli and milk to a bowl, cover with plastic wrap, or a lid, and refrigerate overnight. This can turn the muesli into a cold porridge type mixture that many people really enjoy. Coconut milk makes for a great soaking mixture, adding gentle sweetness and subtle flavor to the muesli. If you're not crazy about the taste, you could also mix it in with a little milk to make it more palatable. If...


تناولي أغذية معينة تساعد على نمو رموش أطول. استشيري طبيب الأمراض الجلدية. قومي بزيارة جرّاح التجميل.

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A healthy diet is key. Focus on eating foods rich in protein and vitamins. Foods like fish, eggs, beans, soy protein, and yogurt will help your eyelashes grow. Salmon is a great source of omega 3 fatty acids, which helps to grow strong nails, shiny hair, and long eyelashes. A lot of women also take a vitamin B complex known as Biotin for longer and healthier eyelashes and hair. They may prescribe Latisse, the only FDA approved eyelash growth medication. The only reported side effects are eye irritation, general redness, and itchiness. Most of the time, a dermatologist will only prescribe Latisse for those whose short or non-existent eyelashes are considered a health hazard. Remember that your eyelashes' primary purpose is to keep dirt and other foreign materials out of your eyes. Over the counter solutions are available and might be prescribed by a dermatologist. Many of these over the counter solutions actually work just as well as Latisse for a fraction of the price. These include products such as Rapidlash, Revitalize, and Prolash. This is the most extreme method used to get longer eyelashes. Plastic surgeons can transplant hair follicles from your scalp to your eye lids. While this will give you longer eyelashes, recovery is incredibly painful and can impair your vision for several weeks. Since the hair follicle is different than normal eyelash follicle, some patients report needing to trim their eyelashes after their surgery.