Tập thể dục cùng Husky hằng ngày. Làm hàng rào bảo vệ để chó không trốn ra ngoài. Tìm cho Husky một người bạn. Không cho Husky vận động trong thời tiết nóng. Giải trí cho cún.

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Huskies are working dogs, with their origins in Siberia where they pulled heavy sleds over long distances. Thus, it comes as no surprise that Huskies require daily, vigorous exercise (at least 30 to 60 minutes) to release pent-up energy.  Long walks are a great way to exercise your Husky. To encourage your Husky’s "working dog" side (and if you are feeling adventurous), tie her leash to a bicycle or wheelbarrow and let her pull you. Do not attempt this if she is not well trained. Playing fetch and going hiking with your Husky are other good ways to exercise her.  If you live by the water, you can take your Husky swimming.  Be mindful that Huskies are very energetic dogs, and are almost always ready to play and exercise. Make sure you have the energy to keep up with her! Huskies are master escape artists. If you let your Husky exercise in the backyard, prevent his escape by enclosing your yard with a six-foot fence. This may not be enough, however — your Husky’s love of digging may lead him to try to dig his way out of your yard.  To prevent a ‘"digging" escape, have your fence sunk at least several inches into the ground. You could even place concrete or strong mesh wiring at the base of the fence to prevent digging.  Contact a fencing company to reconfigure your fence such that your Husky cannot dig his way out. If your Husky has managed to dig some holes, you can fill them with cinder blocks to discourage further digging.  Always supervise your Husky when he is out in the yard. Although your Husky loves the outdoors, leaving him in the backyard unattended will probably make him feel lonely and bored, which could lead to destructive digging. Huskies are very social animals. Your Husky would love to have another dog with whom she can play and exercise. An ideal playmate will be a dog that is about the same size as your Husky and can keep up with her. Allow your Husky to meet other dogs so that she can choose a playmate. Huskies have a double coat, which makes them best suited for cold climates. This does not...


Tập thể dục hàng ngày. Bỏ thói quen xấu. Truyền máu nếu cần thiết. Đi khám sức khỏe đều đặn.

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. Exercise is good for everyone – including those with low RBC levels – and it can benefit you both physically and mentally. It keeps you healthy and is recommended to avoid acquiring certain diseases and illnesses.  Cardiovascular exercises such as jogging, running, and swimming are best, though all exercise is good.  Exercise has an important role in red blood cell production. When you do vigorous exercises, you get tired and sweat a lot. Vigorous exercise requires the body to get a greater amount of oxygen. If that happens it will signal the brain that the body lacks oxygen therefore, stimulating production of red blood cells and hemoglobin. This carries and supplies the oxygen needed. If you're concerned about your RBC count, it's best to avoid smoking and drinking alcohol.  It's best to kick these habits for your overall health, too.  Cigarette smoking can interrupt blood flow as it constricts the blood vessels and make blood viscous in consistency. It will make the blood unable to circulate properly and deliver oxygen to other body parts and. Also, it can make the bone marrow deprived from the oxygen.  On the other hand, excessive alcohol consumption can also make the blood thicken and slow, deprive it of oxygen, reduce RBC production, and will produce immature red blood cells. If your RBC count is so low that food and supplements can no longer provide large amounts of RBCs, blood transfusion may be an option. You can talk to your primary doctor and have a diagnostic test given. This is a complete blood count (CBC) that will measure the number of RBCs you have in your body. Normal range of RBCs is 4 to 6 million cells per milliliter. If you have a very low RBC count a doctor may tell you to undergo a blood transfusion of packed red blood cell (PRBC) or whole blood to meet the demands of RBC and other blood components in the body. Visiting your doctor regularly is the best way to know how your RBCs are doing. What's more, additional tests may be required to rule out any underlying condition which causes...


Tập thể dục mỗi ngày. Áp dụng chế độ ăn lành mạnh. Ngủ đủ giấc. Sử dụng bộ não thay vì máy tính. Không ngừng học hỏi. Làm cho các “cơ bắp tinh thần” trở nên linh hoạt. Chú tâm vào mọi giác quan. Thử dùng tay không thuận để làm mọi việc trong sinh hoạt thường ngày.

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Exercise has a whole host of benefits for your mental and physical health, including warding off depression and bolstering the immune system. But physical fitness also has been shown to increase mental sharpness as people age. Especially past the age of 40, daily exercise helps maintain acuity in the prefrontal cortex of the brain. In one study, elderly men who were aerobically fit were able to outperform men who were unfit in decision making tasks. Brain and heart health may be key to maintaining memory stores as we age, and might even contribute to warding off dementia. Avoid saturated and trans fats, which damage brain blood vessels, and be sure your diet includes:  Healthy fats, such as olive oil and omega-3 fatty acids, found in fish like salmon.  Antioxidants, which contribute to optimal brain functioning; even dark chocolate counts!  Plenty of fruits, veggies, and whole grains, which can help reduce your risk for a stroke.  A moderate amount of alcohol. You heard that right: for adults, a small amount of alcohol can help fight off dementia by maintaining healthy cholesterol and insulin levels in the blood. But be careful to keep the alcohol to a moderate amount: too much alcohol has the opposite effect, and can even lead to a loss of memory (known as a "blackout"). The fog of exhaustion will cloud your mental ability, but a well-rested mind is able to perform at its optimal ability.  Our brains store daily memories while we sleep, so you need rest in order to remember even mundane details of daily life.  You might even consider taking a short nap after learning something new or important, to help store it in your long-term memory. Math helps strengthen reasoning and problem solving skills, and you can easily practice, especially simple things that you can easily total up in your head or on a piece of paper. Many people haven't done long division since grade school; give it a try sometime. When you are in the grocery store, try keeping a running total of the items in your cart. You don't have to add the...


Tập thể dục nhiều hơn. Bắt đầu chơi một môn thể thao. Đi dạo nhiều hơn.

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Exercise can release endorphins that can make you feel good. This works better if you can get your heart pumping to increase blood flow throughout your body. You can do that in the following ways.  Go for a jog or run outside. You'll benefit is two ways by exercising like this. You will be raising your heart rate and soak up vitamin D, which can also boost your mood. Lift weights at the gym. While cardio is great for elevating your heart rate, weight lifting has metabolic benefits that will also help you feel better about yourself and life. Join an exercise class. Exercise classes help you learn some great ways to move that will help your body become more flexible and strong. Playing a sport can help you vent aggression. This can help you feel a lot better, especially when you're not just sad, but angry too.   Football is a good option because you can tackle people. Baseball allows you to hit a ball as hard as you can, which can release tension. Tennis can have the same effect as baseball as long as you can control where the ball goes after you hit. Soccer can be cathartic because you need to run as fast as possible and kick the ball with everything you have inside of you. Walking can give you a break from a bad day, which could give you a different perspective.  Take your dog with you. It can be much more fun to have your furry friend with you. Ask a friend to join you. It can be nice to reconnect with someone on a walk. Notice the beauty of nature around you. This can help you appreciate the world more to improve your mood. Park farther away, so you have to walk more. Take the stairs whenever possible to get in more steps. Wear a step counter to keep track of how much you're walking each day. You can set up goals to make sure you get in enough steps. Use a walking video to help you. For example, Leslie Sansone's Walk video can help you walk miles a day.


Tập thể dục nhiều hơn. Giảm thiểu căng thẳng. Cai thuốc lá.

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Exercise of all kinds can help treat your hypertension. Start working out for at least 30 minutes a day with aerobic exercise such as walking, jogging, or swimming. Try to add strength training into your routine twice a week as well. Check with your doctor about your exercise regimen if you have medical problems or are very overweight.  You should shoot for at least five days of exercise a week, or three if you do more intense, 25 minute long exercises such as HIIT cardio. Even if you have to start small, try to at least walk for exercise everyday. You can build up to more elaborate exercise routines and activities.  Find a buddy with whom to exercise. Whether it's a neighbor you treat as a walking buddy or your best friend whom you coerce into swimming laps with you, it's easier to consistently exercise when the exercise itself is a social activity. Try different exercises. As soon as you get bored with your routine, you're likely to quit. So the secret is never getting bored in the first place. Constantly think about what you could be doing to mix up your routine. Stress, anxiety, and depression can increase hypertension. Learn to manage and cope with stress to improve your emotional and physical health. Take time out of every day to do a relaxing, fun activity. This can be playing a game with family and friends, reading a book, watching your favorite TV show, going for a hike in your favorite location, or walking your dog.  If your stress comes from your crazy schedule, learn to say no to activities that aren't a necessity. Give yourself time to rest each day and learn to manage your time better. If you feel like your anxiety and depression are not linked with hypertension or it is a major part of your life, speak to your healthcare professional. Smoking is one of the most common and avoidable contributing factors to cardiovascular death. It is bad for your overall health, especially that of your lungs and heart. The added chemicals in cigarettes cause increases in heart rate and vessel constriction, which...


Tập thể dục nhiều hơn. Kéo giãn cơ thể. Nghỉ ngơi đầy đủ Giảm căng thẳng Thử uống thực phẩm bổ sung. Dùng liệu pháp thảo mộc.

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et more exercise. Physical activity is a known energy booster, and can also help you get a better night's sleep. If you're feeling fatigued and low on energy, a vigorous workout every day or several times each week can help you feel more energetic and get better, more restful sleep.  Try to get at least 30 minutes of physical activity every day or follow the guidelines here.  Opt for cardio workouts like walking, running, and biking.  Talk to your doctor before beginning a workout routine. Whether you're lounging at home or tied to your desk at work, stretching can help give you a noticeable boost in energy.  Stretch your arms and hands above your head as high as you can reach, and hold them for 10 to 15 seconds.  With your arms outstretched to the side, lower your torso to one side so that one set of hands touches the floor and the other set of hands points upward. Hold this for 10 to 15 seconds, then reverse to the other side. Touch your toes while your legs are as straight as possible. . If you're constantly feeling low on energy, you may not be getting enough sleep, or you may be getting poor quality sleep.  Teenagers typically need between eight and 10 hours of sleep each night.  Adults ages 18 to 64 typically need between seven and nine hours of sleep each night.  Older adults ages 65 and up typically need between seven to eight hours of sleep each night.  Limit caffeine and stimulants to help ensure a good night's sleep.  Turn off all electronics at least 30 minutes before bed to ensure a better night's sleep. . Stress has been recognized as a trigger for worsening symptoms associated with chronic fatigue syndrome, as well as general problems with sleeping and getting adequate rest.  Take deep breaths from your diaphragm to help lower your heart rate and reduce stress.  Try progressive muscle relaxation to unwind. Slowly tense each major muscle group in your body, focusing on one part of the body at a time. Hold that tense pose for about five seconds, then release the tension and relax for 30 seconds...


Tập thể dục nhẹ khi bạn bị đau bụng kinh. Đạt cực khoái. Mát-xa bụng. Tắm nước nóng.

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While you should not engage in high-impact, strenuous exercise regimens during severe menstrual cramps, gentle exercise can relieve symptoms by stimulating blood flow and releasing endorphins.  Effective exercises during cramping are aerobic exercises such as walking, biking, or swimming.  Yoga poses that stretch the back, groin, chest, and abdominal muscles might also help stimulate blood flow to the uterus and relieve pain.  Make sure that you are exercising gently, while wearing loose and non-restrictive clothing. Overdoing it or wearing constrictive clothing might aggravate symptoms. An added benefit of exercise is potential weight loss, which can also reduce the frequency of menstrual cramps. While it might seem counterintuitive to engage in sexual activity during menstrual cramping, sexual activity can be a great way to relieve symptoms. Orgasms help to relieve cramping by stimulating blood flow, releasing endorphins, and killing pain. Plus they might serve as a welcome distraction from your pain. Rubbing the affected area can help stimulate blood flow to the uterus, which can ameliorate that cramping feeling. Massage your lower belly gently with your fingertips and use a circular motion. You can massage your abdomen for as long as you need to, as often as you need to, in order to reduce your symptoms. Acupuncture and acupressure might have positive effects similar to massage. Some women have reported pain relief through these services. Acupuncture and acupressure work by stimulating the central nervous system in order to heal injuries and relieve pain. If you take this route, be sure that you talk to your doctor first and that you do your research: you only want to see a licensed professional, not an amateur. Heat helps to increase blood flow, which helps minimize cramping pains. Run yourself a hot bath whenever you feel the worst cramps coming on. Repeat once or twice a day as needed.  If you cannot take a hot bath, you can get similar benefits by applying a hot water bottle or heating pad to your...


Tập thể dục thường xuyên. Dành thời gian để làm những điều bạn thích. Tập yoga.

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Scientists argue that physical activity helps people to cope with stress, mild depression and anxiety by causing chemical changes in the brain which can help to positively alter mood. Taking regular exercise can also improve wellbeing by raising self-esteem and self-control.  Adults should try to include 150 minutes of moderate-intensity exercise a week into their schedule.  After a long day of work, just a short walk can help you to feel better and put the stress of the day behind you. Be creative about the activity you do. You don’t have to just run around in circles or swim laps. Often getting involved in team sports can be a more fun way to exercise. As well as getting regular exercise you should also make sure you give yourself the chance to do other things you enjoy. For example, this could be going to the movies, going for a coffee with a friend, or playing with your dog. Doing fun activities will take you away from stressful environments and allow you to let your hair down for a while.  If you can achieve a good balance in your lifestyle you could find your stress levels dropping. Having a good work-life balance is very important for lowering your stress and achieving your best. Neglecting friendships will only make you more stressed in the long-term. As well as doing the activities that you enjoy, be on the look-out for new potential hobbies and activities. Yoga is a great option that combines physical activity, relaxation techniques, and a quiet and peaceful environment. It has been shown to work well in the reduction of stress and anxiety in scientific experiments.  There are a wide-range of possibilities to suit all ages and all fitness conditions, so don’t think it is only for the young and athletic.  Look up a course near you and speak to the instructor about the different options before signing up.


Tập thể dục thường xuyên. Giảm cân nếu cần thiết. Cai thuốc lá nếu bạn hút thuốc. Tránh các hóa chất độc hại trong môi trường. Đầu tư máy lọc không khí.

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Exercise improves your overall health, so naturally, regular cardiovascular/aerobic exercise can also help improve your liver health and ALT levels.  Studies suggest that staying active for a minimum of 150 minutes per week can improve liver enzymes like ALT in the average adult.  Exercise can help you shed excess weight and limit the amount of fat entering your liver. It can also encourage sweat, which is part of your body's natural detoxification defenses. Even just walking for 30 minutes a day can help. You can break this up into 2 sessions of 15 minutes each. Obesity can cause fat to infiltrate the liver cells, and when this happens, your liver can become inflamed. The best way to lose weight is to do it gradually through a healthy diet and regular exercise. Losing weight too quickly through crash diets and radical procedures can put stress on your body and its organs, ultimately causing more problems than you started with. Chemical additives found in cigarettes often contain toxins that damage your liver cells when your liver attempts to filter them. Quit smoking the strengthen your liver and improve your ALT levels. Similarly, you should also avoid second-hand smoke, since you can breathe most of these harmful toxins in and face the same danger. Many household chemicals also contain toxins that can damage the liver, so limiting your exposure to these chemicals can improve your liver health and your ALT levels.  These toxins can be found in many cleaning products, aerosol products, and insecticides. Swap out chemical household products for natural products. When possible, use natural alternatives already available in your home, like using vinegar to whiten your clothes instead of bleach. There are also commercial products labeled as "natural" that may be worth checking into. If you must use these chemicals to clean, wear rubber or nitrile gloves as you do so to protect your skin. A small air purifier can help filter out air pollution in your home. By filtering toxins out of the air you breathe, you limit...


Tập thể dục thường xuyên. Ngưng hút thuốc. Giới hạn lượng cồn trong đồ uống. Giảm cân.

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Physical inactivity is a major risk factor for heart disease. Regular exercise can directly impact your cholesterol by increasing the good HDL cholesterol levels. It is also has an indirect impact on your cholesterol levels by helping you manage or reduce your weight.  The exercise guidelines recommend that adults should get at least 150 minutes of moderate-activity aerobic exercise and two or more muscle-strengthening exercise sessions per week. 140 minutes will help you maintain your current weight, 210 minutes will help reduce your weight. If you don't have time to exercise regularly, get up from your desk take a five minute walk every hour. Besides taking on a new exercise, you can also increase your physical activity with simple daily practices, such as taking the stairs instead of the elevator and parking your car farther away from the door. It is well known that smoking has a negative impact on your lung and heart health. Besides reducing your risk of other health conditions, quitting smoking may also impact your cholesterol by raising your HDL cholesterol level.  You should also do your best to stay away from secondhand smoke. Get support to help you quit smoking by talking to your doctor about support groups and smoking cessation treatments, such as nicotine patches. Drinking moderate amounts of red wine may help raise your HDL cholesterol levels. However, drinking too much alcohol can result in dehydration and lead to chronic illnesses and addiction over time. Limit your alcohol consumption to one drink a day if you are a healthy female, two drinks per day if you are a healthy male. If you are carrying extra weight, then you likely have higher LDL cholesterol levels. Managing your weight is key to maintaining balanced cholesterol levels; you can improve your cholesterol levels by losing as little as 5-10% of your weight.  Evaluate your diet and make sure that you are not taking in more calories than you burn on a daily basis. You should also engage in regular exercise to burn off extra calories and...


Tập thể dục thường xuyên. Ngồi thẳng lưng. Ngẩng cao đầu khi đi bộ. Nhảy múa.

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Sit-ups, push-ups, and other moves can help you tone your body. However, exercise is a life-giving activity that should not be done just for the results. Do it for how it makes you feel. Of course, the feel-good chemicals (known as endorphins) produced during exercise will improve your mood. Regular physical activity also enhances your physical and mental well-being, allows you to challenge yourself, and build self-confidence. How could you possibly dislike your body after it has pulled you through an hour of power yoga or an invigorating mountain hike? Choose several activities that you enjoy and do them often. Exercising alone delivers terrific benefits, but loving your exercise time enables you to feel productive and happy while you're doing it. Having good posture can work wonders on your body confidence. Posture doesn't just change the way others perceive you, it also affects the way you perceive yourself. One study shows that subjects were more likely to believe positive thoughts they wrote down about their qualification for a job when they sat up straighter. When they slumped, they were less likely to believe these positive thoughts. . Just as posture can affect you when you're sitting, it can also affect you while standing and walking. If you feel bad about your body, it may show in the way you carry yourself. Demonstrate confidence by walking with your shoulders back and your chin tilted upward. Doing this will help you to feel better about yourself. Psychologist Amy Cuddy describes 'power poses' that you can use to increase confidence. These positions include standing in a wide stance with your hands gaped at your sides. The "Wonder Woman" pose is characterized by placing your hands on your hips with your chest poked out. Taking on such a pose increases your own self-perception of being capable and in charge. Take dance classes or just groove around your living room. Dancing makes you exercise without realizing it. It tones your muscles, improves stamina, posture and coordination. It also improves...


Tập thể dục thường xuyên. Ngủ đủ giấc. Ăn đúng cách. Học cách thư giãn. Tập yoga và thiền. Làm những điều bạn yêu thích.

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Targeted exercise goes a long way toward freeing your body of stress hormones and increasing your endorphin levels - responsible for feelings of happiness. Carve out time during your busy day to exercise to both keep your body healthy and as a natural outlet for your stress. You should notice the difference.  Try to raise your heartbeat to 120-180 beats per minute for about 30 minutes per day. If you don't have time to do all thirty minutes in one sitting, don't worry; you can break up the exercise time however you need to fit your schedule. Swimming, hiking, and biking have been shown to reduce stress as well. A benefit of swimming and biking is that, opposed to jogging, they create far less joint strain, which makes them perfect for people with joint problems or those wanting to prevent them. Give your body the sleep it wants, and your stress levels will take a nosedive. Sleep is a mechanism by which your body recuperates and restores its energy reserves. If you're not getting enough sleep, your body will use stress to keep you active and alert in the absence of stored energy.  Most adults need at least 7-8 hours of sleep per night. Young children and older adults need more, about 9-10 hours of sleep per night. Get into regular sleeping habits. If you can, try to go to bed and wake up at the same time each night and morning. Routinizing your sleep cycle will teach your body when it's supposed to go to be tired, aiding in better sleep and less sleep deprivation. 49% of Americans who don’t get enough sleep blame stress as the culprit. If you believe that you're stuck in a vicious cycle of sleep deprivation/stress creation, see your doctor for more targeted advice. Your body needs to be healthy, strong, happy and properly fueled to help you tackle and even eliminate stress. Like it or not, stress is a bodily reaction to anything that disturbs its natural state, meaning that your body can have a profound effect on producing and relieving stress.   Start decreasing caffeine and alcohol intake. In some cases,...


Tập thể dục thường xuyên. Tập tăng sức mạnh cơ bắp. Cho cơ thể nghỉ ngơi.

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Combining physical activity with coffee and a healthy diet can help you lose weight sensibly, about 1 – 2 pounds per week. Doing some type of activity five to six days a week can help you more quickly attain your weight loss goals.  Aim to get at least 150 minutes of moderate activity or 75 minutes of vigorous activity every week. As a rule of thumb you should try and do at least 30 minutes every day to lose weight. If you can’t do 30 minutes of activity at one time, break it up into manageable sections. For example, you could do two workouts of 15 minutes each. Choose activities you enjoy such as walking, jogging, swimming, or biking. Remember that team sports or other activities such as jumping on a trampoline or jumping rope count towards your weekly exercise. Muscles burn more calories than fat cells, even at rest, so muscles will help you torch calories even while you are sleeping.  Adding some simple strength training exercises to your daily activity can help you lose weight more quickly. There is no specific guideline for how long you should strength train, but you should aim to do it at least two days each week.  Consider consulting a certified trainer before you start. This person can help you figure out the best strength-training moves for your needs and abilities. Do exercises that engage your entire body. For example, strengthening exercises such as squats and lunges work on your legs, core, and also your upper body. Try resistance bands if weights seem too heavy. Practicing regular yoga or Pilates is another way to engage your body’s strength. You can do a yoga or Pilates class by DVD, online, or go to a studio. Just like diet and exercise, rest is important to your health. Not getting enough rest can actually cause you to gain weight, too, because your body is more stressed. Getting less than seven hours of sleep per night can reduce and undo any benefits of your other healthy habits.  Give yourself at least one full day of rest from exercise per week. This helps your body build muscles and...


Tập thể dục thường xuyên. Đứng ở tư thế “ngọn núi” để cải thiện dáng dấp. Ngồi ở tư thế “thanh gậy”. Tránh thức ăn có bột ngọt và caffeine. Ngủ ít nhất 8 tiếng mỗi đêm.

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Physical activity can help to release any stress or tension in your body and produces endorphins in your brain, which fight off pain in your body. Do 30 minutes of walking, biking, or running at least three times a week. Be consistent with your exercise routine. Having good posture can help keep your muscles from tensing up. It can also release tension in your head. Doing yoga poses like Mountain Pose will improve your posture and relax you.  Stand with your feet hip-width apart. Roll your shoulders back and place your hands at your sides. Pull in your abdomen and tuck your tailbone toward the floor. Tuck your chin towards your chest. Try to hold this pose for at least 5-10 breaths. This is another good yoga pose to improve your posture and practice deep breathing.  Sit with your legs straight out in front of you. Flex your toes so they move towards you. Roll your shoulders back and place your hands at your sides on the floor. Pull in your abdomen and tuck your tailbone towards the floor. Tuck your chin towards your chest. Try to hold this pose for at least 5-10 breaths. You can also cross your legs if straight legs is uncomfortable for you. MSG or monosodium glutamate is a flavor enhancer commonly found in Chinese food. Some people react to MSG by developing a headache. But there is no scientific link between MSG and headaches. Other foods that may cause headaches include: A consistent sleep schedule will ensure your brain and body are free of anxiety and stress, two big causes of tension headaches.


Tập thể dục trong ngày. Uống trà giúp làm dịu. Tập bài tập hít thở. Sử dụng hình ảnh. Thử thư giãn cơ bắp liên tục. Nhờ người bạn đời xoa bóp. Đọc một cuốn sách giúp làm dịu. Viết ra một số căng thẳng và lo lắng. Ngừng cố gắng khi bạn không thể ngủ.

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This will help you to be physically tired at night. Your body will also release endorphins which will calm you emotionally.  Exercise can also wake your body up, so it is best to do it earlier in the day. If you can chose between going to the gym in the morning and in the evening, try going in the morning. Don't exercise less than 4 hours before going to bed. Adults between 18-64 years of age should get at least 150 minutes of moderate intensity exercise every week for at least 10 minutes at a time.  Make sure children that have trouble sleeping get enough exercise. This will help them to be tired at night. Caffeine-free teas that contain chamomile or valerian can help start the process of relaxing you before bed. Look for teas containing these calming ingredients or teas labeled for "sleepy time." This is a great way to clear your mind and relax your body so you can fall asleep. Once you are in bed and in a comfortable position:  Breathe in through your nose and out through your mouth. Close your eyes and focus on feeling your breath as it moves through your body. Visualize its path through your mouth and nose, into your lungs, and back out again. Notice where you carry tension in your body. As you exhale, consciously relax those areas. If your thoughts return to your worries, acknowledge them and then focus again on your breathing. In this method you give your mind something to focus on other than the stresses of daily life. What works for you will be highly personal. It might be a favorite place, an imaginary location, doing an activity that you enjoy, or telling yourself a story.  Slowly imagine the scene in as much detail as you can. For example, if you are imagining a beach, visualize the waves, listen to them crashing onto the shore, hear the seagulls calling, and image how the saltwater smells. Feel the breeze blowing and the warmth of the sun.  If you find yourself returning to the stresses of your daily life, remind yourself that you will deal with it tomorrow and refocus on the imagery. It may take...


Tập thể dục vào buổi sáng. Tập các bài tập aerobic. Kết hợp bài tập tăng cường sức mạnh. Tập ngắt quãng.

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Some studies have shown that if you work out in the morning, prior to eating your first meal, many of the calories you burn come from fat (instead of stored glycogen).  To work out in the morning, you actually won't need to get up much earlier. Try just setting your alarm 30 to 60 minutes earlier than you typically do. Some other benefits of working out in the morning include missing after work gym crowds, getting your exercise out of the way, free afternoons and a more focused day. Cardiovascular exercises burn calories and help speed up your metabolism so that you can lose weight faster.  You should get at least 150 minutes total of moderate-intensity aerobic exercise each week, which you can break up into 30 minutes 5 days a week. If you're trying to lose visceral fat, however, some experts suggest getting up to 60 minutes a day.  Exercises can include jogging, walking briskly, cycling, swimming, and hiking, dancing Try to find an exercise that you enjoy. If your workouts are fun, then you are far more likely to stick with them. Incorporating a few days of resistance or strength training is also important. This will help tone muscle and maintain lean muscle mass while you're dieting.  It's recommended to include about 2 to 3 days of strength training each week. Make sure to do exercises that work your entire body and all major muscle groups.  Although you cannot spot-treat, incorporating some strength training exercises that focus on your core (back and abdominal muscles) can help support the look of a toner, leaner stomach.  Do exercises like the plank, crunches, or v-sits. Studies have shown that people who do high-intensity interval training (HITT) lose more fat around their stomach compared to regular cardiovascular exercise.  HIIT is a type of exercise that is done for shorter periods of time, but works your body harder.  You alternate between short bursts of very high-intensity exercises with bouts of more moderate-intensity exercises. Include 1 to 2 days of HIIT each week. This can count as your...


Tập thể dục ít nhất 30-45 phút mỗi ngày. Uống nhiều nước. Ăn thực phẩm giàu nattokinase. Bổ sung thực phẩm giàu rutin. Ăn nhiều bromelain. Thêm tỏi vào chế độ ăn. Ăn cá để đáp ứng nhu cầu protein.

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Studies suggest that regular aerobic exercise can prevent and reverse blood clot formation by increasing blood flow. Try walking, cycling, rowing, running, swimming, or jumping rope, whatever gets you moving every day. Check with your doctor about what kind of exercise is safest for you. Dehydration thickens your blood and may lead to complications. Be sure to drink plenty of water, as staying hydrated can prevent clots from forming. Nattokinase is an enzyme that breaks down fibrin, which may prevent clots from forming and dissolve those that have begun to form. Nattokinase is found in natto (a fermented Japanese food made from soybeans), fermented black beans, fermented shrimp paste, and tempeh. Rutin targets protein disulfide isomerase, an enzyme involved in blood clotting. It is found in apples, oranges, lemons, grapefruits (note that grapefruit interacts with some blood thinners), limes, buckwheat, onion, and tea. Have one of these fruits as dessert after each meal, or incorporate them into the meals themselves. Bromelain interacts with fibrinogen to help clear away the fibrin that holds blood clots together. Bromelain is found only in pineapples. If you are at an increased risk for blood clots, considering including pineapples in your dessert after as many meals as possible. Garlic inhibits the production of thromboxane, which is involved in blood clots. It also contains ajoene and adenosine, which helps prevent and dissolve blood clots. Onions also include adenosine, so you should incorporate them into your diet as well. Too much protein (especially red meat and dairy products) seems to stimulate blood clot formation. Try to eat plenty of fish instead. The omega-3 fatty acids may reduce your cholesterol, thin your blood, and reduce clotting, though current evidence is inconclusive. For best results, focus on salmon, tuna, herring, mackerel, and sardines.


Tập thể dục Ăn bữa sáng có hàm lượng chất xơ cao. Uống một tách cà phê hoặc trà vào buổi sáng. Ăn hoa quả và rau củ có các chất lợi tiểu tự nhiên.

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in the morning. Your metabolism and digestive system will start working more efficiently, and will process waste out of your body more quickly.  Focus especially on cardio exercises (as opposed to strength training); activities like running or jogging will raise your heart rate  and help you burn off calories.  Walk, run, or do another cardio exercise for 20 to 30 minutes when you wake up. Go to the gym before work, rather than afterwards. Be careful not to exhaust yourself or exercise within one day to an unhealthy degree. It only takes light to moderate exercise to start your digestive tract working. Fiber will help keep food moving through your digestive tract, and push waste out of your colon. Choose oatmeal, quinoa, low-fat Greek yogurt, unsalted nuts, a veggie omelet, or whole fruits.  Eat your breakfast within 90 minutes of waking up. Plan to consume between 300 and 600 calories for breakfast. You should be consuming 25 to 30 grams of fiber per day, so increase your intake as needed to reach these levels. If you’re looking for a healthy breakfast, try this: combine your oatmeal, yogurt, and fruit in a smoothie. Put some leafy greens in the smoothie for added nutrition. These natural diuretics (foods that increase the production urine and excrement) can help you to have a bowel movement. Plan today’s meals around these foods that will help you lose both water weight and excrement.  Eat fruit like melon, cranberries, and tomatoes. Eat vegetables like asparagus, celery, parsley, cucumbers, fennel, lettuce, Brussels sprouts, carrots, and beets. Sip on tea that contains dandelion leaf, green tea, and nettle.


Tập thể dục đều đặn với cường độ cao nếu có thể. Sử dụng các bài tập cường độ trung bình thay cho bài tập cường độ cao. Tập yoga thiền mỗi ngày 30 phút. Tránh các thực phẩm chế biến sẵn và thực phẩm chứa đường. Ăn hoa quả, rau, quả hạch và các loại dầu tốt cho sức khỏe. Thêm các loại thảo mộc như oregano, ớt cayenne, và húng quế vào món ăn. Uống nhiều chất lỏng hàng ngày.

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In order to do a vigorous-intensity workout, you’ve got to work pretty hard. Whichever activity you choose should make you sweat, elevate your heart rate, and make you think, “wow, this is tough!” Work out for a minimum of 30 minutes at least 3 times per week. This type of exercise has been shown to significantly reduce inflammation. Examples of vigorous activities include going for a run or a fast bike ride, swimming laps, doing aerobic dancing, or hiking uphill. If you’ve never really exercised before or have a condition that keeps you from doing vigorous activity, go for a lighter workout that lasts at least 30 minutes. Even moving a little bit each day will help bring down your inflammation. Push yourself until you feel like you’ve reached the point of, “ok, this is hard, but I’m not struggling yet.” Go for a walk around the block at a brisk pace or sign up for a water aerobics class. Yoga nidra is a type of yoga practice that involves suspending yourself between wakefulness and sleep. It should help you feel complete mental and physical relaxation. In at least 1 study, doing this activity significantly reduced elevated ESR levels. To do yoga nidra:  Lie flat on your back on a mat or other comfortable surface. Listen to the voice of your yoga instructor (download an app or find an audio recording or video if you can’t find a yoga studio that offers this practice). Allow your breath to flow naturally in and out of your body.  Do not move your body during the practice. Allow your mind to float from point to point, staying aware without concentrating. Achieve “sleep with a trace of awareness.” These foods contain a harmful type of cholesterol (LDL) that can cause inflammation in the body. This inflammation may also raise your ESR level. In particular, avoid french fries and other fried food, white bread, pastries, soda, red and processed meat, and margarine or lard. These options all form the basis of a healthy diet, along with lean meats like chicken and fish. There are also some specific...


Tập thể dục đều đặn để kiểm soát stress. Áp dụng chế độ ăn cân bằng dinh dưỡng. Ngủ đủ giấc. Chuẩn bị một “hộp dụng cụ” giảm stress. Phát triển một hệ thống hỗ trợ vững chắc.

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One of your biggest weapons against stress is in your ability to move your body. Staying physically active offers tons of meaningful benefits such as greater resistance to disease, weight loss, and an immunity boost. However, regular exercise also reduces tension, lifts your mood, improves self-esteem, and helps you sleep. Find an enjoyable activity that increases your heart rate and challenges you physically. Some ideas include swimming, hiking, weight-lifting, yoga, and even walking your dog. What you eat can help you fend off stress, too. Certain foods and beverages can actually exacerbate or cause stress like fast food, certain cheeses, some kinds of nuts, caffeine, sugar, and alcohol. On the other hand, some foods can help your body fight stress. These include fresh fruits and vegetables, fish, yogurt, and water. When it comes to stress and sleep, you can easily get confused as to which came first. Do problems with sleep cause stress? Or, does stress cause sleep disruption? Scientists believe both are highly probable.  Americans get far less than the recommended 7 to 9 hours each night and when they do sleep, the quality is poor due to stress. To improve your sleep habits, try the following.  Go to sleep at the same time each night and rise at the same time each morning. Create a “winding down” period each night in which you turn off all electronics, stop working, and engage in relaxing activities such as reading or taking a warm bath. Make sure that your sleeping environment is dark enough and comfortable. Save the bedroom for bedroom activities only. Refrain from watching TV or doing work in bed. Stop caffeine intake 4 to 6 hours before bed. Refrain from smoking cigarettes or drinking excessive alcohol too close to bedtime. You can successfully do all the things to prevent stress, but you will still be faced with stressful situations at times. During troubling periods in your life, turn to your stress-relief toolbox to help you ease anxiety and improve your mood. There are a variety of activities you...


Tập thể dục đều đặn. Nói chuyện với bác sĩ trước khi uống thuốc nhuận trường. Nghiên cứu trước khi sử dụng các sản phẩm làm sạch ruột già.

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Physical activity stimulates the digestive system to increase bowel movements. Maintaining a healthy lifestyle can help to ensure your colon stays healthy and functional. Make sure you are exercising on a regular basis, such as every day or at least three times a week. Go for a thirty minute walk every day or schedule in a workout at the gym three times a week to ensure you are burning calories and staying healthy. You can also try doing a home workout with resistance bands to stretch your muscles and build strength. Or you may take an exercise class to help you workout regularly, such as a yoga class or an aerobics class. Often, maintaining a high fiber diet, drinking enough water, and exercising regularly can help your colon function properly.  If you are still having issues after making lifestyle changes, consult with your physician before turning to laxatives.<Dale Prokupek, MD. Gastroenterologist. Personal interview. 16 April 2020.</ref> There could be an underlying medical problem. If your doctor recommends that you try taking laxatives, ask for a recommendation. Always follow the dosage instructions on the label of the laxatives and never take more than the recommended amount. Do not take laxatives long term, as this can lead to serious health issues.  If you are experiencing irritable bowel syndrome, irregular bowel movements, or digestive issues, you may try bulk-forming laxatives such as Metamucil, Citrucel or Psyllium. Take bulk-forming laxatives with lots of water. Side effects can include bloating, gas, cramping, and increased constipation. If you are struggling with passing stool, you can try stool softeners. Stool softeners are generally safe for use and generate less bloating than bulk-forming laxatives. Never take laxatives as a weight loss supplement. This is damaging to your health and may cause other medical issues. If you are considering a colon cleansing product for daily use, make sure you research the product before using it. These products have not been proven to offer any health...


Tập thể dục đều đặn. Quan hệ tình dục thường xuyên hơn. Ăn ít chất béo. Ăn ít thịt đỏ và sữa. Tăng cường tiêu thụ đậu nành. Ăn nhiều rau củ quả. Tăng cường ăn cá nhiều chất béo. Uống rượu vang đỏ. Uống trà xanh.

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One great way to possibly reduce the risk of prostate cancer is to exercise. Some studies even indicate that your risk of cancer decreases further the more vigorous you exercise. You should do aerobic exercise at least 30 minutes per day for 5-6 days out of the week.   Aerobic exercise is the best type of exercise for disease prevention because it has all sorts of health benefits, including improved circulation, a healthier immune system, and increased energy levels. Try aerobic exercise such as biking, swimming, running, dancing, spinning, and rowing. You should also make an effort to become more physically active in your day-to-day life. Take the stairs instead of the elevator, park your car further away from work, or use a standing desk instead of a seated one. In one study, men who participated in vigorous aerobic activity for at least 3 hours per week had a 61% lower risk of death from prostate cancer. Another way that you can reduce your risk of prostate cancer is to have more sex.  According to an Australian study, if you masturbate five or more times per week, you are 34% less likely to develop prostate cancer by age 70. Along the same lines, sex also counts toward the total number of weekly ejaculations. The finding could be explained by the flushing out of cancer-causing agents during ejaculation. You can reduce your risk of prostate cancer by making dietary changes.  In order to help lower your chance of getting prostate cancer, you should eat a diet that is low in fat. According to numerous studies, there is an established link between a diet high in saturated fat and the development of prostate cancer. In general, fats should not exceed 30% of total daily caloric intake. Saturated fats should also not exceed 20% of your daily intake and the combination of polyunsaturated and monounsaturated fats should not exceed 10% of your total daily caloric intake. If you are trying to cut down on fat, a way to help this is to eat less red meat and dairy. In addition to this, if you reduce or eliminate your...


Tập thể dục đều đặn. Ăn đồ ăn có nhiều chất dinh dưỡng và tốt cho sức khỏe. Ngủ đủ. Hiểu được sức khỏe của mình.

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Staying in shape improves your overall health, your mood, and your energy levels, which will improve your performance in all aspects of your life. Regular exercise can help prevent disease such as heart disease, cancer and diabetes and it can also help with management of chronic disorders like asthma or back pain.  Everyone is different, so make sure to discuss with your doctor what kind of exercise goals are safe for you. You don't have to be an Olympic champion to be in good shape. Go for a jog around the neighborhood, take your dog for a walk, or go for a bike ride. Even gardening can be good exercise. A healthy diet, like exercise, can help prevent disease and increase your mood and energy. Everyone is different and can have varying dietary requirements. Talk with your doctor or a certified nutritionist to develop a plan appropriate for you.  As a general rule, eat lots of fresh vegetables and fruits. Eat whole grains and proteins. Avoid processed and fried foods, and cut down on refined sugars. Sleep deprivation can affect your health and mood.  Aim to get at least seven or eight hours of sleep so that you can function at your best every day. Personal strength is manifested physically, mentally, and emotionally. If you want to be a strong, independent woman, you need look no further than your own body. Cisgender women and men face different health risks and challenges because of biological differences.   Aside from biological differences there are some other disparities that cisgender women are exposed to simply because they are women. For example, until recently, most medical research was conducted using only male subjects. When a disease or disorder presents differently between genders (heart attack, for example), the medical research was unable to accurately define symptoms for women.   Thankfully, medical research is quickly catching up and using more women as subjects in studies. Now that this information is more readily available, it’s important that strong, independent women utilize it! Get...


Tập thể dục đều đặn. Đi bộ ngắn thường xuyên trong ngày. Làm động tác kéo giãn. Tập yoga.

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All aerobic activity has positive effects on circulation and health. One research study concluded that moderate exercise improves blood circulation to the brain in older women. Walk for 30–50 minutes at a brisk rate of speed, three or four times per week.  The results of the study indicated as much as 15% higher blood flow to the brain. Many studies suggest a connection between exercise and overall brain health, though there's no definitive research suggesting that increased blood flow may prevent or reverse cognitive decline. Aerobic activity is any physical activity that causes you to breathe harder, and raises your heart rate. Swimming, bicycling, dancing, and even sex are all aerobic activities. Find one that best suits your lifestyle, and engage in it with enthusiasm! It's not necessary to commit to a lengthy exercise session to reap the benefits of walking. Taking short walks will also help increase the blood flow to your brain. Even a walk of three to five minutes will have a positive effect on your blood's circulation.  Use a timer throughout your day to remind yourself to take walking breaks. If you work at a desk, schedule short walks. Take advantage of naturally occurring opportunities to walk. Take the stairs instead of the elevator. Park at a distance from your destination. Get off the bus or train before your exit, and walk the remainder of the route. Stretching improves overall circulation, and prevents stiffness in the joints and muscles.Set aside a few minutes every hour to stretch your body.  Stretching increases blood flow to the muscles. While it's not possible to truly "stretch" your brain, by enhancing blood flow throughout your body, circulation will improve and increase.  Simple stretches that result in increased blood flow to the brain include touching your knees or toes from a standing position. Alternatively, sit on a clean area with your legs outstretched, and touch your knees, shins or toes from this seated position. Be careful not to do anything that causes pain or discomfort in...


Tập thể dục để giữ dáng vóc trẻ trung và cân đối. Tăng cường sức mạnh cơ ngực bằng bài tập tạ. Mặc áo ngực thể thao vừa vặn khi tập luyện.

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It will make you look and feel good by controlling your weight and giving you a trim waist to help emphasize the perkiness of your breasts.  Aerobic exercise like jogging, walking, or swimming will help keep your waist small. Try to do 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. Aerobic exercise will also release endorphins which will relax you, lift your mood, and make you feel better about yourself. While your breasts themselves do not have muscles in them, toning the underlying muscles might still help them resist the pull of gravity. Try to do weight training at least twice a week.  Strengthen your pectoral, shoulder, and triceps muscles with chest presses. Lie on your back on the floor with a weight in each hand. Your elbows should be touching the floor with your forearms straight up in the air. Push the weights straight up until your arms are extended. Lower back to the starting position. Repeat.  Build your biceps with biceps curls. Stand straight and hold a weight in your hand with your palm facing up. Bend your elbow and bring the weight towards your shoulder.  Bring it down and repeat.  Do push-ups to strengthen the muscles in your arms, chest and back. Lie on your stomach on the floor with your palms on the floor next to your shoulders. Prop yourself up on your toes. Extend your arms and lift your body off the floor, keeping your back straight and your abs pulled in to protect your spine. Your arms should be fully extended. Gently let yourself down and repeat. If you cannot do a pushup from your toes, start by bending your knees when you go up, rather than keeping your legs straight. During exercise your breasts may bounce between 4 and 15 cm. This strains connective tissue that attaches your breasts to your chest and the skin that covers your breast tissue. A properly fitted sports bra can hold your breasts in place, reduce the bouncing, and prevent the skin and ligaments from stretching. A sports bra fits properly when:  The underwire does not move around when...


Tập thể dục để đối phó trầm cảm. Phát triển kỹ năng thư giãn. Học cách để thiền. Cho phép bản thân khóc.

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Despite the commonly held belief that people need to vent their anger to help alleviate its damaging effects, research indicates that this method is counterproductive and can actually increase anger.  However, exercise is very effective at relieving symptoms of depression and anxiety.  The benefits of exercise for regulating anger are debated. Some studies suggest that because vigorous exercise actually increases physiological arousal, it may make feelings of anger worse. However, slow exercises such as yoga and tai chi may help you relax and calm down.  Studies have also shown that over the course of several weeks, exercise can increase feelings of emotional well-being and calm, especially in people who are experiencing symptoms of depressed mood. Exercise is unlikely to help you in the moment, but it's good for your heart and also appears to help your emotional health in the long run. Join a community league. If you like to play team sports, it could be helpful to join an adult basketball, softball, or soccer league. You'll get regular exercise, you'll get in better physical shape, and you'll make some friends that will likely become part of your social support system. Try going for a relaxing walk when you feel overwhelmed. Allow yourself to be quiet with yourself. Drink in the natural beauty that surrounds you, focusing on noticing the small beautiful details that you usually miss. Breathe deeply and evenly. This will get you exercise and help you relax. Deep-breathing exercises, listening to calming music, and progressive muscle relaxation have all been shown to be effective for slowing heart rates and decreasing anxiety. Each technique takes some practice to master, but those who learn to use them often find them to be highly effective.  Learn how to breathe. Practice breathing deeply from your diaphragm. Breathing shallowly from your chest won't help. Instead, imagine your breath coming up from your gut. If you can master this technique, you'll find it much easier to relax yourself. The process is...


Tập thể dục. Giảm lượng nicotine, đồ uống chứa cồn và cafein. Kiểm soát căng thẳng Biết khi nào thì nên đến gặp bác sĩ.

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Exercise helps with sleep and it improves the overall health of your body and also helps manage stress. Incorporating aerobic activities, such as jogging or biking, a few times a week can help you fall asleep faster.  Timing is important when it comes to exercises effect on sleep. Exercising too late in the day can result in an increase in energy, leading to difficulty falling or staying asleep. Aim to exercise in the morning or late afternoon. Nicotine and caffeine are both stimulants that say in your system for a long time. Smoking or drinking coffee too late in the day can result in trouble sleeping. Try to avoid coffee past early afternoon and if you smoke, make an effort to quit. Tobacco can have other negative health effects in addition to trouble sleeping. While alcohol can cause you to feel sleepy, the sleep you have when intoxicated is of less high a quality. Aim to avoid drinking more than one or two drinks a night if you want better quality sleep. Alcohol also interrupts REM sleep. . If you have a lot of stress in your life, this can keep you up at night. Make efforts to reduce your overall stress level if you want better quality sleep.  Start with basics. Make an effort to be more organized. Small changes, stuff like just keeping your environment neater, can have a dramatic impact on stress.  Take breaks. Do not push yourself to work too hard throughout the day. When you need a minute, take 10 or 15 to unwind.  Look into stress-reducing activities. Things like yoga, meditation, and deep breathing exercises can have a dramatic effect on your stress levels. If you often have trouble sleeping even after making certain changes, contact your doctor. Difficulty sleeping can point to a variety of underlying health concerns. A medical evaluation is necessary to rule out any serious health problems. Your doctor may be able to prescribe you medication to treat sleep disorders.


Tập thể dục. Hạn chế hấp thụ nhiều calo.

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Exercising your whole body to lose weight will eventually reduce fat in the facial area, too. In fact, it's very difficult to lose weight in just your face, and that's often the last place to thin out. Starting a steady exercise routine with cardio and strength training can put you on the path toward a thinner face.  Running, swimming, and biking are all great cardio activities. Plan to do one of these activities for at least 1/2 hour 4 times a week. Go to the gym and meet with a personal trainer to get acquainted with a strength training routine. Learn how to lift weights to work out all of your muscle groups. This reduces the amount of fat you store in your body and your face. Satisfy your hunger with fruits, salad and low calorie food items. If you are really serious about getting rid of your double chin, losing weight can definitely help.  Don't try anything restrictive or faddish.  Your change must be one that you can carry on for the rest of your life.  Small, consistent losses are what you should be aiming for and maintaining. Your diet should include plenty of fiber, fruits, vegetables and water.  See a nutritionist, dietician or doctor for advice and encouragement.


Tập thể dục. Hạn chế tiêu thụ đồ uống chứa cồn. Không hút thuốc lá. Đánh giá việc dùng thuốc và không dùng các loại thuốc bất hợp pháp. Giảm căng thẳng.

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Being physically active can lower your blood pressure by helping to control your weight and manage stress.  For the best results try to do 75–150 minutes of physical activity per week. You can choose what you like to do best. Great options include walking, running, dancing, biking, swimming, and playing sports such as basketball or soccer. Do strength training, such as weight lifting, twice a week to maintain bone density and build muscle. Alcohol abuse is bad for your heart. Also, alcoholic beverages are high in calories and make you more prone to obesity. You can lower your blood pressure by quitting drinking or drinking only in moderation.  Men over 65 and women should limit themselves to, at most, one drink per day. Men under 65 should have no more than two drinks per day. A 12 oz beer, 5 oz glass of wine, or 1.5 oz of hard liquor qualifies as a drink. Using tobacco can harden your arteries and cause them to become narrower, which will increase your blood pressure. Secondhand smoke also causes these effects. There are many resources available to help you quit smoking:  Talking to your doctor or seeing a counselor Joining support groups or calling hotlines Using medications or nicotine replacement therapy If you think your medications might be causing high blood pressure, consult your doctor. Your doctor may be able to help you find a medication that is more suitable for you. Don’t stop taking your medications without clearing it with your doctor first. The following substances and medications may increase blood pressure:  Cocaine, crystal methamphetamines, and amphetamines Some birth control pills Some decongestants and cold medications Over-the-counter nonsteroidal anti-inflammatory drugs (Ibuprofen and others) While stress is an unavoidable part of life, you can use relaxation techniques to help you deal with it better. Common techniques include:  Yoga Meditation  Music or art therapy  Deep Breathing Visualizing calming images Progressively tensing and relaxing each muscle group in your body


Tập thể dục. Luyện tập trí óc. Ngủ đủ giấc. Đọc to. Hãy tinh ý. Ăn những thức ăn bổ dưỡng.

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There's a huge correlation between mental health and bodily health, so maintaining your body's health and exercising it, will help you maintain your mental health and improve your memory.  Walk every day for about 30 minutes. It's a gentle way to get some exercise (and you can do some exploring too!). The benefits of exercise on your mental health will last for a long time. It's not just walking, there are lots of different ways to exercise and have fun! Try doing yoga, or put on some music and dance. Working the mind can help prevent memory loss and can help improve your overall memory. Things that work your brain are the things that make you tired after you've done them, and make you need to take a break. These include: solving math problems, learning to knit, reading dense material.  Change things up. You want your brain to keep from getting complacent, so keep learning and trying new things. This will force your brain to keep from going stagnant and will help improve your memory.For example: You could learn a new word everyday, or learn about your countries history. These improve memory and make you more intelligent. You can also memorize a poem every couple of weeks. It makes for a good (if nerdy) party trick and it will help improve your memory. So get memorizing Beowulf! Sleep is incredibly important to improving and maintaining your memory. It's why you shouldn't stay up all night studying for a big test, but do a chunk of studying in the afternoon and then get enough sleep that your brain can process all the information you just shoved into it.  Try to get at least 8 hours of sleep every night, so that your brain can go through all the important stages of sleep and you feel well-rested. Shut down any electronic devices at least 30 minutes before you go to bed, so that you give your brain time to calm down and prepare for sleep. This means all electronic devices: phone, computer, kindle, etc. Saying things aloud that you're trying to remember will help you remember them. If you tend to forget things...


Tập thể dục. Mát-xa. Tập hít thở sâu. Tập hít thở kết hợp tạo âm cổ họng. Áp dụng bài tập hít thở bổ sung. Thử áp dụng phương pháp phản hồi sinh học. Thử châm cứu. Tìm kiếm nhóm hỗ trợ.

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There is strong evidence that patients with fibromyalgia can benefit from exercise. Research has indicated that while it may be difficult to get motivated, mild to moderate physical activity is very effective for fibromyalgia. The idea is to start with low-impact physical activity, like walking.  It can be very tough to get started, so when you begin, don’t push too hard.  Get up once every 1-2 hours and take a slow walk around your house or apartment building. Walk the dog 2 or 3 times more than you normally might. Take the stairs more often and park further away from the grocery store. Try Tai Chi and Qigong. For a group activity, check your local area for classes. You can also look into yoga and low-impact aerobic exercise classes or groups.  Make sure that you rest in between your exercise sessions. Try to find a meditation class. The practice of meditation can significantly and positively impact your mood and your stress levels. Since fibromyalgia causes pain and muscle tension, a massage is a great way to help reduce these symptoms. The techniques used in massage can also help you relax as well as reduce your pain and stiffness. You can generally find certified massage therapists in all kinds of locations, such as massage parlors, spas, and gyms. If you aren't sure where to go, ask your doctor, friends, or family for a recommendation. In addition to meditation, try some deep breathing exercises to help you relax. There are a few breathing exercises that might help. For deep breathing, lie flat on your back. Try using pillows under your neck and knees to help you get comfortable. Put your hands on your stomach, palms down. Take a slow, long, deep breath to expand your belly, breathing from your diaphragm. The diaphragm creates a heavy suction that pulls more air into your lungs than rib cage breathing. Repeat this as often as you are comfortable.  Your fingers should separate as they lie on your belly if you are doing it right. You may get dizzy at first, which is normal because of the amount of air you...


Tập thể dục. Mỉm cười và cười sảng khoải bất kỳ lúc nào. Dành nhiều thời gian ở ngoài trời. Dành thời gian cho bạn bè.

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. Exercise can release endorphins that change your mood for the better, and staying in shape will ensure that you're able to do the things you want to do. Don't let your lack of health keep you from being free to do what you want to do. Choose something you enjoy doing, as exercise should be fun in itself rather than being viewed as a means to something else.  Release endorphins to free your spirit. Endorphins are your body's own mood lighteners, bio-chemicals produced by your brain in response to pleasant experiences. Endorphins help you to free yourself from unhelpful emotions that can trap you in ongoing cycles of negativity. The ways to help release endorphins do you good, such as exercising, socializing and laughing, all freeing you up to focus on the things that truly matter to you in life. and smile whenever possible. Your smile changes your frame of mind. Make a point of laughing at something every day. Start with laughing at your own antics or fun thoughts, then expand to watching a funny movie or going to a comedy club or just doing something that will encourage you to laugh. Laughing and smiling boosts your immune system as well as making you feel better by releasing endorphins.  Laughing lets your brain know you're happy, and gets you in a great mood, in the right state of mind. The sun can brighten up your day as well as your mood. Go to open spaces, do some trekking, enjoy nature and spend time around people. Obviously, observe sun safe procedures during the hottest months. Being with friends brings out your empathy; understanding and being understood can improve your sense of well-being, also helping to release endorphins. In addition, spending time with friends and being social has been shown to increase serotonin levels, also important for improving your inner well-being.


Tập thể dục. Ngủ ít nhất tám tiếng mỗi đêm. Điều chỉnh tư thế phù hợp. Tránh hút thuốc và uống rượu bia quá nhiều. Trao đổi với bác sĩ về công tác phòng chống bệnh tật.

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Engage in regular weight-bearing exercise such as walking, jogging, climbing stairs, cycling and weightlifting. Regular exercise should include about 30 minutes of physical activity five days a week. Bones benefit from occasional stress, such as weight-bearing exercise, because they lose calcium without stress. Bones will grow stronger the more that they are used. Studies have shown that sedentary lifestyles are harmful to bone health because you are not getting the exercise you need. Since spending too much time in chairs is bad for your spine, it’s a lose-lose. Sufficient sleep is important to bone health because the body repairs broken tissues during sleep. Be careful to sleep in a way that helps your spine stay straight. If you like sleeping on your side, place a pillow between your knees to keep your spine aligned. If you sleep on your back, place a pillow under your knees. All bodies require a different mattress type, so try a few before settling on one. Try not to get one so firm that it creates pressure points, as this can cause back pain. This is an area many people don't often think about. There are simple ways to improve your posture as you are seated, standing, lying down, and lifting. You will be surprised how straight your back feels after a few days of making sure to keep your spine aligned.  When seated, sit at the back of the chair with your spine straight. Keep your knees at a 90 degree angle and your feet flat on the floor. Get up and move around at least once every 30 minutes. When lifting objects, bend straight down instead of bending over. Lift from your knees rather than with your back. Avoid any twisting or jerking motions. Most people have less trouble standing with good posture. Make sure you aren't hunching over, and try to keep your spine straight. Nicotine and alcohol make bones weak and brittle by depleting their calcium content. Going to bed tipsy or drunk prevents your body from going through the necessary sleep cycles to allow you to be fully rested. This can translate into...


Tập thể dục. Ngủ đủ 8 giờ. Tìm kiếm hoặc xây dựng nhóm hỗ trợ. Lặp lại câu nói tích cực mỗi ngày.

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Exercise will not only support weight loss, but can help you get into a good mindset for the day or week when you're getting back to your normal routine.  Try to include some sort of physical activity about three to four days each week.    Aim for 150 minutes or 2 1/2 hours of moderate-intensity physical activity each week.  Incorporating regular aerobic exercise into your daily routine will support your weight loss.  Aerobic activities can include exercises like:  walking, jogging, swimming, biking, or hiking. It's recommended to include two days of strength training each week.  Strength training includes activities like:  weight lifting, Pilates, or isometric exercises like push-ups or crunches. Getting started with an exercise plan can be hard — especially if you're doing it alone.  Working out with a friend or partner can be a great motivator to keep you on track and showing up for your weekly sweat sessions. Experts recommend trying to get between seven and nine hours of sleep each night.  Adequate sleep helps with mood balance and appetite control — both of which are important if you're aiming to get back on track with healthy eating. To help get your body ready for sleep, turn off all lights and electronics.  Also try to avoid using electronics at least 30 minutes prior to your planned sleep time. No matter how long you've overindulged, having a support group or people by your side can make getting back on track be a little easier.  Whether it's your spouse, family, friends or co-workers, a support group can be your cheerleaders that will motivate and encourage you through this process. If you'd like, you can sign up for diet programs like Weight Watchers and go to their weekly support group meetings. Sometimes after a few days of overeating you can begin to feel a bit negative or down.  Repeating positive affirmations daily can help boost your mood and spirits and put you in a better mindset to get back on track. Come up with your own sayings or use a few of these daily:  "My body feels great when I...


Tập thể dục. Rèn luyện thói quen ngủ phù hợp. Thiền mỗi ngày. Quản lý căng thẳng. Thực hiện thói quen hằng ngày. Thách thức suy nghĩ tiêu cực. Thực hiện điều mới lạ. Vây quanh bản thân bằng bạn bè.

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Exercise does a mind and body good, and is an underutilized treatment for depression. When engaging in exercise, endorphins are released, which decrease perception of pain and increase positive feelings. Exercise can also reduce stress, increase self-esteem, and decrease symptoms of anxiety and depression. Any exercise can help lower symptoms of depression. Try biking, dancing, running or jogging, racquetball, or cycling. Try a group fitness class at your gym to get moving and meet other people. Depression can affect sleeping patterns, such as sleeping too much or sleeping too little. Change your sleeping habits to ensure you get adequate, restful sleep. Set up a sleep routine by going to bed and waking up at the same time every day—even on the weekends—and don’t nap during the day. And don’t put distractions in your bedroom—get rid of the tv, laptop, and phone, which can disrupt your sleep. If you have a difficult time falling asleep, try taking a bath before bedtime to help you relax. Drink some herbal tea or read a book. Meditation can be beneficial for reducing stress, quieting the mind, and even reducing symptoms of depression. Start with practicing mindfulness meditation, which emphasizes accepting your thoughts and feelings without judgment. You want to become more aware of yourself in this present moment. The more you practice meditation, the more effective it becomes.  When practicing mindful meditation, focus on body, breath, and mind. To meditate mindfully with the body, practice observing something with your senses. For example, take a flower and look at it closely. Then smell it and appreciate the aroma. You can even taste it. Stay present with the flower. To meditate with your breath, allow yourself to focus solely on your breath, inhaling and exhaling. Feel your breathing elongating, relaxing you more and more each moment. When you find yourself caught up in thoughts (memories, plans for the day), observe the thought. “I am having a thought about what to eat for lunch today.” Don’t judge it,...


Tập thể dục. Sẵn sàng thay đổi quyết định. Ăn uống lành mạnh. Ngủ nhiều. Không tiêu thụ caffein quá nhiều. Áp dụng liệu pháp tâm lý.

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Discontinuing a psychiatric drug will be unlikely to go well under heavy stress and if your body is unhealthy. Regular exercise can have minor antidepressant effects; exercise can also relieve stress and may help to improve the ease at which you withdrawal from your psychiatric drug. When you exercise, try listening to some music that pumps you up and helps you to continue your workout when you feel like giving up. That said, be sure to listen to your body and not push yourself too hard! Keep in mind that the goal of getting off psychiatric drugs is to feel well, and not necessarily to be drug free. If, in discontinuing the drug, you feel absolutely terrible, keep in mind that, if your doctor thinks it is a good idea, you can reverse your decision take your medication again. Be sure to consult with your doctor before you change your mind and follow their specific advice. When you eat unhealthy it can make you feel negative, which can interfere with your attempt to get off psychiatric drugs safely. Therefore, it is important to eat healthy foods.   Here are some examples of healthy foods: lean meats, nuts, fruits, and vegetables.   Keep in mind that a large part of eating healthy is having a balanced diet; avoiding eating too much of only one food source. Not getting enough sleep can contribute to poor mental health by causing feelings of fatigue, sadness, and anxiety, all of which may interfere with your attempt to get off psychiatric drugs safely.  If you have trouble sleeping, try making you bedroom completely dark. Reduce sounds by changing your environment and/or wearing earplugs. Try to get into a routine and keep it more or less the same every night. Be sure make note of the number of hours a night of sleep you need in order to to feel refreshed and rested; aim to get that many hours each night. For example, if you tend to be in bed by 10:30 PM then read for 30 minutes before falling asleep, do your best to stick to that schedule as often as possible. In this way you will train your body for sleep....


Tập thể dục. Thực hiện động tác co giãn cơ đơn giản. Tăng cường hoạt động tình dục. Tập yoga.

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Exercise can help relieve menstrual symptoms in general, include cramping. Exercise releases endorphins, which are natural pain relievers. Endorphins also help counteract the prostaglandins in your body that cause contractions and pain. Because of this, physical activity may help relieve cramps. Try different kinds of aerobic exercise, such as walking, running, cycling, swimming, kayaking, hiking, or a class at the gym. Stretching helps relax your muscles and alleviate cramps. Sit on the floor with your legs stretched far apart. Stretch forward to catch your toes or ankle. Breathe in while keeping your back straight. After a few breaths, lean forward towards the floor. You can try other simple stretches as well to stretch out your back or abdomen, depending on which areas hurt the most. Some women experience relief from menstrual cramping with orgasm. The reason behind this is not well understood, but may have something to do with endorphins released during sexual arousal. Much like with exercise, the endorphins released during orgasm can help relieve the menstrual cramps and inflammation. Similar to aerobic exercise and stretching, yoga helps relax the body and reduce aches and pains in the lower back, legs, and abdomen. When you begin to feel menstrual cramps, you can try various yoga poses to help you with your pain. Before you start, get in some comfortable clothes and put on soothing music.  You can do the head-to-knee forward bend. Sit on the floor and extend your legs in front of you. Pull one of your legs in and bend it 90 degrees so that the sole of your foot rests against the inside of your thigh. Inhale and grab your shin, ankle, or foot. Stretch the torso over your leg towards the foot. Exhale and bend down from the groin. Lengthen and stretch your back instead of rounding it. Breathe as you hold the pose, extending through the heel and pressing your sitting bones towards the floor. Hold for 1-3 minutes, then switch sides. You can also try the noose pose. Get into a full squat with your feet...


Tập thể dục. Tránh sử dụng caffein và đường. Không nên dùng rượu bia để giảm thiểu căng thẳng. Ngủ đủ giấc. Cân bằng giữa công việc và cuộc sống.

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Try to get some physical exercise every day, even if it’s just a walk, or taking 20 minutes to have a dance party. Regular exercise can release endorphins, natural painkillers, which can relax you and regulate your mood. Inactivity can actually create tension and stress, making you more likely to overreact to situations that upset you. Both of these substances can make your adrenal glands increase the production of stress hormones, which makes it easier for you to get upset and harder to remain calm.  Try cutting out caffeine and sugar for a few weeks to see if you feel calmer and more relaxed. Then, you can gradually add small amounts of caffeine or sugar, if you like.  Even if you do decide to drink caffeine, make sure to consume no more than 400mg per day as an adult or 100mg per day as a teen.  Try to eat a healthy snack every 3 to 4 hours. This helps keep your blood sugar constant, which can prevent mood swings and irritability. Although it is very common to use alcohol as a coping strategy for stress, this is not a healthy behavior. If you’re the legal age, it is usually okay to enjoy the occasional drink, but you should not use alcohol as "stress relief." This approach puts you at an increased risk of alcohol abuse and alcoholism.  If you choose to drink alcohol, do so only in moderation. The National Institute on Alcohol Abuse and Alcoholism suggests that males drink no more than 4 drinks per day and no more than 14 drinks per week. Females should drink no more than 3 drinks per day and no more than 7 drinks per week.  A single "drink" refers to 12 oz. of regular beer, 8-9 oz. of malt liquor, 5oz. of wine, or 1.5 oz. (a shot) of 80-proof liquor.  Don't drink alcohol right before bed. Although it may make you feel drowsy at first, alcohol interferes with REM sleep and can leave you feeling fatigued the next day. Insufficient sleep is a common cause of feeling stressed out and anxious. Studies suggest that most Americans need more sleep than they currently get. Take some steps to make sure the sleep you...


Tập thể dục. Tìm tới những điều vui vẻ. Làm những việc mà bạn chưa từng làm trước đây. Thay đổi diện mạo. Bắt đầu viết nhật kí về cảm xúc của mình. Liệt kê những điểm mạnh của bản thân. Cố gắng kiểm soát những công việc khác trong khả năng có thể.

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Go to the gym, go for a jog in the park, or just get outside for a brisk walk. Physical activity increases the amount of serotonin in the brain, which acts like a natural antidepressant and improves your mood. You'll also have more energy and feel better about yourself in general.  Take some group fitness classes or hit the gym with a buddy. It doesn't matter what exercise you choose, just get your heart pumping. Within just 5 minutes of moderate exercise, you may start feeling your mood lift. Laughter really is one of life's best medicines! Take some time to engage in activities that make you laugh. Watch films that you find hilarious, revisit some funny memes you’ve seen on social media, call up one of your humorous friends for a chat, or go see a stand-up comedian perform at a local club. Try to avoid funny things that will remind you of your ex at first. Skip the film if it was one of your faves as a couple, for example. Whether you choose to go hiking, surfing, or dancing, take some time for yourself to do new and exciting things. Enjoy your new freedom and independence! Take this time to do all of the fun things that your partner never wanted or enjoyed doing with you.  For instance, perhaps your partner never wanted to try Indian food.  This is a perfect time for you to do so. Consider linking up with other people who also want to try new things. For example, you could join a special interest group on Meetup.com. Reinvigorate your look by getting a haircut, color, or style change. Clean out your wardrobe and give away anything you no longer wear. Buy yourself a few new and fun outfits. A new look can give your self-esteem a much deserved boost!  Consider getting a facial, massage, pedicure, or manicure. Treat yourself! Plus, massages can help to release the tension in your body. Call up a few friends and hold a spa day at one of your homes. Writing things down can be a powerful release. Write about whatever you want to write about, whether that's the breakup or any other issue you're going through....


Tập thể dục. Tập vật lý trị liệu nếu cần. Từ từ tăng cường độ vận động. Phẫu thuật nếu cần.

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Once you have healed enough to start moving your knee again, your doctor may give you exercises to help you get mobility back in your knee. The exercises will be aimed to help prevent stiffness, increase strength, improve range of motion, and increase the flexibility of the joints of your knee. You may be given exercises that focus on balance and strength. You need to do them several times a day to improve over time. The type of the exercises and the amount of time you will have to do them depends on the extent of your injury. You may need more if your severely sprained your knee. Ask you doctor how long you should do your exercises. If your injury was really bad, you may need to work with a physical therapist or do at home physical therapy for a little while after your injury. This is not common in most cases, but there are some cases where this is necessary to completely heal the knee ligaments and return your knee to its former state. The exercises you do will depend on you injury, but they are to help with stiffness, reduce any lingering swelling, and return your knee to its full range of motion without pain. A few weeks after your injury, your doctor may suggest you return to your normal everyday routine without the assistance of wraps, crutches, or braces. When this happens, it is likely that she will suggest you take it easy at first to test out your strength, flexibility, and range of motion after your injury. If you do not experience pain, you can go back to your normal level of activity, including sports and other physical activities. In rare cases, your doctor may decide it is necessary that you have surgery. One of the main reasons for surgery is to repair your anterior cruciate ligament (ACL), which is the ligament inside your knee that helps is move it back and forth. Since it is such an integral ligament, if you rupture, tear, or injure this muscle, it needs to get fixed in the best way possible. It is even more common for athletes to need surgery on the ACL to ensure a return to previous range...


Tập thể dục. Xã giao. Luyện tập suy nghĩ một cách tích cực. Tập trung vào những điểm mạnh của bản thân. Tìm hiểu bản thân.

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Exercise really does nourish the body, mind, and heart.  Whether you enjoy exercising initially or not, keep with it.  Make exercise a new habit.  Your body will become stronger, your brain will actually work better, and you’ll nourish your heart. There are plenty of gyms that offer monthly memberships now, meaning you get all the perks of a gym without a lengthy contract to bog you down. Get out there, be social, and enjoy your life. Take this opportunity to reconnect with people and activities that bring you joy.  This is also an opportunity to discover new social activities that you have been meaning to look into.  He will likely hear about your new social life, or he may even see photos online, and he’ll see that you’re living your life without him.  See your friends Go to dinner Go to the theater Go to festivals – make a day trip of it Join a meetup group Join a hobby club Don’t go overboard with pictures of you going out, as it may give the appearance that you’ve lost self-control because of your breakup. There’s an idea that you attract what you think, and if you think positive thoughts, you’ll attract positive energy in your life.  More than that, by practicing positive thinking, you’ll learn to quiet all those negative, self-doubt thoughts that tend to creep up when you least expect them.  Positive thinking is a habit that takes work, but is well worth the effort.  Start small.  Think about a negative thought that you tend to have and how you could make it positive.  Then, the next time you have that negative thought, push it away and replace it with the positive thought instead. For example, you might have a recurring thought that you’re just not as talented as everyone else and that you’ll never be successful. Counter that negative talk. You are merely expressing fear and anxiety, not a true fact. Instead of letting your fears and worries run rampant, correct your fearful thinking. For instance, you could say, “Everyone has a talent. I just have to discover mine.” And, “There are many ways to be...


Tập thể dục. Ăn nhẹ lành mạnh. Thực hiện hoạt động tự phát. Theo đuổi một sở thích nào đó. Tắm hoặc ngâm mình trong bồn tắm.

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. Go for a walk, a jog, or a bike ride. Play a team sport. Do anything that gets you up and moving. Exercising will make your body release endorphins, those "feel-good" chemicals that enhance your mood and inhibit the body's stress response. Any type of exercise or physical activity which requires you to expend energy and contract your muscles will trigger your body to release these helpful endorphins. So even if you don't feel up to a spin class or 5k run, just cleaning the house or going for a 15-20 minute walk can help your body start releasing the endorphins you need to feel happier. Scientists have confirmed that what and when you eat can affect how you feel and your moods. If you're feeling sad, try eating a low-fat, low-protein, but high-carbohydrate snack, such as a toasted English muffin with jam. When high-carbohydrate foods aren't overtaken by the presence of protein or fat, they allow for a release of the amino acid tryptophan into your brain. Tryptophan then turns into serotonin, a neurotransmitter than improves your mood, and all within 30 minutes. You could also have carbs such as air-popped popcorn or a slice of whole wheat bread. But be sure to skip foods high in protein, like cheese and poultry. These foods suppress serotonin because all of the amino acids in them compete with and ultimately block tryptophan from releasing into your brain. Sometimes a consistent and boring routine can make you feel bad. Do something out of the blue (but without making any rash decisions!). Go visit a friend or a museum, surprise your Mom with lunch, or take a weekend trip outside your city or town. By mixing things up a bit, you may rediscover your passion for life. You could even shake things up by creating small "disturbances" in your everyday schedule. For example, do things in a different order in the morning. Make coffee after your shower, for example. Leave earlier for work. Just break out of that daily routine for a bit and see how you feel. Sometimes the routines that we become accustom to, while...


Tập thể dục. Ăn thực phẩm giàu dinh dưỡng. Uống nhiều nước. Nghỉ ngơi đầy đủ.

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Going for a run, doing some jumping-jacks, and lifting weights all help relieve stress by releasing endorphins—brain chemicals that elevate mood, beef up our body's immune systems, and ease feelings of physical pain. Exercise also allows us to feel like we are in control of our situation, even though we may not be in control of things that cause us stress. Eating the right foods can not only make us feel good and satisfied, but can also help elevate our moods. When we are stressed our bodies secrete hormones that affect mood. Foods that contain vitamin B and folic acid help fight stress as those minerals are needed for the production of serotonin—our brain's happy chemical. Try eating some of the following superfoods for a little mood boost:  Blueberries are high in vitamin C—a major stress-fighter. Try them in a smoothie, on top of some granola, or even on their own. Gnawing on some raw almonds may help get some aggression out. They are also a rich source of vitamin B2 and E, which, like vitamin C has been shown to fight free radicals associated both with stress and disease. Asparagus is high in both vitamin B and folic acid. This high-fiber green is great in salads and pastas, and makes a great side dish simply steamed with a squeeze of lemon and dash of salt. Dehydration can cause your body to function less productively, and it can increase the possibility of anxiety or even panic attacks. Consume 9-13 cups of fluids per day. Some of this fluid can be attained from fruits and vegetables with high water content. Your body needs time to restore itself and to allow muscles to fully relax. Getting enough sleep every night will fend off stress that leads to jangled nerves. Try for 7-8 hours of sleep every night. If you have trouble getting to sleep, try taking a warm bath before bed or listening to some calming music.


Tập thể dục. Ăn thực phẩm tốt cho sức khỏe. Ngủ đủ giấc. Tránh sử dụng quá nhiều lượng caffeine. Thử phép chữa bằng tâm lý. Ra khỏi vùng thoải mái của bạn. Làm tình nguyện.

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Regular exercise can have minor antidepressant effects; exercise can also relieve stress, key ingredients to having a better life. Exercise has these benefits in part because it releases endorphins, one of the brain's "feel good" hormones. When you exercise, put on some tunes that motivate you to workout harder. That said, be sure to listen to your body and don’t overdo it! When you eat unhealthy it can make you feel negative. Therefore, it is important to eat healthy foods if you want to improve your life. Eat things like lean meats, nuts, fruits, and vegetables for the best effect and remember to have a balanced diet (i.e., all things in moderation). A lack of sleep can contribute to lower well-being by causing feelings of fatigue, sadness, and anxiety. If you are having trouble falling asleep, try making your room darker. Also try getting rid of sources of noise and/or wear earplugs. Do your best to stick to a sleep routine every night. Take note of how many hours of sleep you need per night to feel rested upon waking; try to get that many hours each night. Caffeine can make you feel anxious, which can contribute to feelings of stress and anxiety. If your definition of a better life means less stress and anxiety, try cutting back on caffeine. Keep in mind the trade-offs. If you notice that you are more productive on a certain amount of caffeine and value your productivity more than some feelings of anxiousness, then perhaps cutting back on caffeine isn’t the best option for you. Experiment with different amounts and get a sense of how doing so changes how happy you feel about your life. Counseling or psychotherapy can help people not only deal with problems, but also to thrive and have better lives. To find a psychotherapist or counsellor, visit: http://locator.apa.org/ Quit just doing your same old habits and routines. Instead, seek out a zone of "optimal anxiety." Studies have shown that having some anxiety/arousal actually facilitates brain functioning and performance on a variety of tasks.  Ways to get...


Tập thể dục. Điều chỉnh chế độ ăn uống. Tạo thói quen vệ sinh cá nhân và chăm sóc bản thân. Điều chỉnh cử chỉ và dáng đi.

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People who exercise feel better about their appearance even if they don’t lose weight.  Take baby steps. If you can’t bring yourself to turn off the TV and to go outside for a walk, at least stand up and walk in place for a few minutes in front of the TV. Any exercise is better than none at all. And once you develop the habit (which can take about two months), you can build on your success. Do aerobic and strength training exercises. Both kinds of exercise can help burn fat and improve muscle tone. Don’t go on a crash diet with the intention to lose weight fast. Instead, modify your eating habits. The latter approach will help you avoid feeling like you've failed (if you don’t lose weight as quickly as you would like). Cycles of losing and then gaining back weight have also been found to be unhealthy  When evaluating a weight loss plan, make sure it includes foods from all major food groups so you don’t miss out on essential nutrients.  Make sure your weight loss plan fits your lifestyle and budget. If you can’t afford or find the foods you plan to eat in your local store, or if the plan requires a lot of cooking (and you don’t like to cook), you are less likely to reach your weight loss goal. Maintain your appearance and feel more comfortable naked by taking care of your body. This includes bathing, trimming or removing body hair, and taking care of your skin, nails, and teeth. Many cosmetic procedures are available to change your appearance, from spray tans to waxing to cosmetic surgery. Some of these procedures can have negative effects on your health (e.g. long term use of tanning booths), so make sure to learn about and weigh the potential risks if you choose to undergo one or more of these procedures. You can modify your appearance by altering the way you stand and how you carry yourself.  Stand up straight. This is the most effective way to communicate confidence, and it can also affect how you body looks. Although it may feel natural, especially if you’re naked, don’t cross your arms - others will...