Bỏ hút thuốc. Duy trì cân nặng cơ thể phù hợp. Thay đổi tư thế trong ngày. Mang giày phù hợp. Trao đổi với bác sĩ về sức khỏe xương khớp.

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Smoking has been shown to cause bone mass depletion. If you are a smoker, quit smoking right away to avoid losing any more bone mass as a result of your smoking. Smoking causes many other serious health problems as well. If you want to quit smoking, talk to your doctor about a smoking cessation program in your area. It is important to maintain a healthy body weight to keep your bones and joints healthy. If you are underweight, you are at a higher risk of bone loss. If you are overweight, you may be causing extra stress on your joints and you may even be at risk of developing osteoarthritis. If you are over or under your ideal body weight, talk to your doctor about how you can get to a healthy weight and maintain it. You may be avoiding too much extra movement due to joint pain, but having a sedentary job or simply not moving around enough during the day can cause joint pain or make it worse. If you usually sit for long periods of time, try to remember to get up and move around once every couple of hours. Some shoes put you at higher risk of having joint problems. High heels make it ten times more likely for women to experience joint pain. If you often wear high heels, try switching to a lower heel (less than 3 inches). Also, make sure your shoes are the right size and that they have good cushioning and arch support. If you have concerns about your bone and joint health, talk to your doctor as soon as possible. Your doctor can perform tests to determine if your bone density is adequate or if you have low bone density.  Ask about medications that might help to treat or prevent bone loss. Discuss surgical options if you have severe joint pain.


Bỏ kẹo cao su và nước uống có ga. Ngủ đủ giấc. Giảm căng thẳng.

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Chewing gum regularly allows you to swallow more air.  This can cause bloating or make it worse.  Carbonation also can make you feel bloated.  Instead of chewing gum, try a mint or brush your teeth or use mouthwash to freshen breath. Instead of carbonated beverages, stick with non-carbonated, hydrating fluids like:  water, flavored water, decaf coffee, or decaf tea. Adequate rest is also very important for quick results.  Aim for at least seven to nine hours of sleep each night. Not only does sleep help to destress and re-energize the body, adequate sleep also helps stave off carbohydrate cravings.  Try to go to bed early each night.  Turn off all the lights, electronics and anything that makes distracting sounds.  Doing these things can make sure you have a sound and restful sleep.  Sleep also helps you relax and de-stress.  So if you're nervous or stressed about your event, getting adequate sleep can help you manage your emotions better. If you're trying to lose extra weight in just a few days you might be a little stressed or worried.  However increased stress may make you feel more tired, lethargic or possibly make you more prone to stress eating.  Cortisol is a hormone released when you're stressed.  When you have low levels of this hormone in your body, you may have more difficulty losing weight.  Each day of your two day diet, plan for some self-reflection and times for relaxation.  Spend a few minutes listening to relaxing music, reading a book, meditating, or going for a relaxing walk.


Bỏ lớp hoặc đổi lớp. Trao đổi với giáo viên hoặc người quản lý. Tránh chạm mặt. Tránh tiếp xúc ánh mắt trực tiếp. Nhờ bạn bè giúp đỡ. Sẵn sàng sử dụng “lý do” để thoát khỏi tình huống. Trân trọng kinh nghiệm học tập và phẩm chất tích cực.

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If you are unable to maintain composure or you simply need to get away from the person, then take action. There may be penalties for dropping a class if you are passed any applicable deadlines. If the circumstances are severe enough, then you need to drop the class. Explaining your situation may earn some leniency from the school’s administration department. Discussions should be held in private, so call, e-mail or ask your instructor for an opportunity to speak. You may need to make an appointment. There may be the need to speak with an administrator as well. If you are under 18 years of age then a parent will need to be present.  You can say, “It has become increasingly difficult to be in class with _____ and I need to be transferred out of class. Or he/she needs to be transferred out of class. What can be done about this and how quickly can it happen?” Instructors and administrators may attempt to resolve the matter without removing you or the person from class. Remain calm, but stick up for yourself and make sure your needs are met. Be prepared to tell them exactly why you are making this request. Most campuses are large and have many paths leading to various destinations on campus. Find the path of least resistance. If you are familiar with the travel patterns of this person, then plan to take a different route. Yes, it might take a little more time, but you need to avoid the person. If you happen to see the person at the distance, simply turn and walk the other way. There might be times when you unexpectedly come face-to-face with the individual. Averting your eyes away from the person and moving away as quickly as possible will prevent additional and unnecessary interaction with this person. Be prepared for the unexpected. When your friends are looking out for you, it makes life a little easier. A friend can create a barrier or distraction that allows you to slip away unnoticed. Make sure you trust those who say they are willing to help. Strike up a conversation with someone at a party. Approach a...


Bỏ ngoài tai những lời nhận xét về việc mất vệ sinh. Giữ đầu tóc tự nhiên. Chọn thực phẩm hướng tới môi trường.

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Some people associate hipsters with hippies and assume that they don’t shower regularly or otherwise don’t practice proper hygiene. This is a misconception. Though some hipsters participate in the no shampoo movement (which is still very clean), most practice normal hygiene (with bonus artisanal and environmentally-friendly soaps!).  While hipsters do shower regularly and clean their teeth, they're just less interested in forking out money for hairstyling, spa sessions, pedicures/manicures, and large make-up kits because these are signs of conforming to cultural ideals of beauty. Arguably, hipsters aren't so interested in "making the most of their assets" because they see their entire self as an asset; from a self-esteem point of view, this is actually a rather healthy outlook. Messy hairdos are just fine. The "bed look", long unkempt hair, and hair that resists any attempts to stay flat without chemicals are acceptable looks.  Blurring gender lines with haircuts and styles is part of the hipster culture. Greasy hair is considered okay by some in the hipster culture. That doesn't mean you need to concur and a squeaky clean but uncombed do might be more your thing. For men, large beards and/or waxed mustaches are not a must but are preferred if one can grow them. Some hipsters like to dye their hair in an obvious way. Consider growing your own food or turning vegetarian. Use compost if possible. Eating meat isn't always popular with the hipster culture, and many hipsters tend to be vegetarian or vegan. If you do eat meat, you must assert that choice as a cynical transcendence of vegetarians' futile attempts to save the world.  Fruit, coffee, Asian food, etc., are all hip foods. If you have absolutely no space to grow your own produce (not even a balcony or a windowsill), go to a natural foods market instead. Often, hipsters are foodies and love making gourmet meals. If you can't cook, consider getting some good cookbooks today.


Bỏ qua bước phơi nắng. Tự làm nâu da. Giải quyết các hạn chế của bạn. Đọc thông tin về sản phẩm.

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If you're very fair, tend to burn easily, or want to minimize the health risks, sun tanning or UV tanning beds might be exactly the wrong choice. You won't know you're burning until after you're burned and the damage is already done. There are a variety of products from companies such as Neutrogena, L'Oreal, Victoria's Secret, and many more, that will give you a smooth, even tan.  As per the instructions, apply the lotion or spray evenly, taking care to get all skin covered. The best lotions will be noncomedogenic, which means it won't clog your pores. Unless you have unusually long arms or are exceedingly flexible, you'll want a friend to help you get your back covered. Visit a tanning salon, and let them do an all-over tan. In just a few minutes, they'll professionally apply a tanning mist over your entire body. Before you plunk down your cash, read the various reviews available on both product and on service—watch out for spray-on tans that turn you orange.


Bỏ qua cảm xúc xấu hổ Biết tự chấp nhận. Phát triển giá trị của bản thân. Chịu trách nhiệm về sức khỏe toàn diện của bạn. Tập trung vào sở thích của bạn. Học cách để thư giãn.

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. If you are trying to love yourself more, shame is one of your worst enemies--it tells you that simply being you is something fundamentally bad or wrong. Since shame is usually directed toward the parts of you that you try to hide, writing about your deeper feelings (even the ones that make you embarrassed or disgusted) can help you come to understand that there is nothing wrong with what's inside. When you journal, write about the difficulties and pains that you encountered throughout the day, including things you judged yourself about.  For each painful moment or event, practice re-framing the experience through a lens of compassion. Think about what you learned from what happened and be generous to yourself regarding how you acted, knowing that you have plenty of opportunities to respond differently. Try writing in a journal each day for a couple weeks to get comfortable with your own perspective. You might be surprised when you read back over your entries--look at this inquisitive, sensitive person who must've been writing! In a world so focused on progress and improvement, we can easily forget the importance of accepting the things about ourselves that we cannot change. You have unique gifts and shortcomings that make you who you are. Acceptance of yourself and your feelings, rather than forcefully shutting them out, can help you to work with what you have. This will help you discover who you are and what you're truly capable of (and not just what you think you should be capable of).  Acceptance has been shown to contribute directly to self-love by reducing the shame that tells us that we are not good enough or that we would be more desirable people if we could feel and act otherwise.  One thing that everyone must accept is that the past cannot be changed or overwritten. Since this is the case, focus on the future--what you do have control over is how you learn from and respond to the situations that you find yourself in currently. . Strong values are help fill our lives with meaning that is personal to...


Bỏ quần áo vào máy sấy cùng với một viên nước đá. Thử treo quần áo gần vòi sen trong phòng tắm.

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Tumble drying clothing is a great way to remove wrinkles. Put the setting on medium, and dry the clothing for about 15 minutes.  Hang the clothes up right after removing them from the dryer so that wrinkles don't come back. Or wear them right away. If you leave the clothes in the dryer for a long time after the cycle ends or toss them into a clothes basket, the wrinkles will probably return. Put a couple ice cubes into the dryer or mist the clothing with water before drying them. The ice cubes will melt, and turn into steam, which will help remove the wrinkles from the clothing. Or you could put a damp sock into the dryer with the wrinkled clothing. Many people have found this method will remove wrinkles fast. Start the shower, and put the water on hot. Close your bathroom door so the steam can't get out.


Bỏ thuốc lá Thường xuyên tập thể dục. Giảm tiêu thụ đồ uống chứa cồn.

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Along with the wide array of other health complications related to smoking, it can also raise your triglycerides. The single best step smokers can take to help with an entire range of health-related conditions is to stop smoking. Cold turkey rarely works, though. Try to quit gradually by using a variety of resources, including nicotine gum and other smoking cessation aids. You can find more info at How to Quit Smoking. Burning calories can also help burn off excess triglycerides in your body to lower levels. In addition, being physically inactive (often combined with being overweight) are 2 things that increase your triglyceride levels. If you are overweight, then losing even a moderate 10 to 15 pounds (4.5 to 6.8 kg) can help reduce your triglyceride levels. The American Heart Association recommends that you get 150 minutes of moderate cardio exercise each week (or 75 minutes of vigorous exercise). This breaks down to 30 minutes a day and can include anything that gets your heart rate going—from jogging to sports to swimming. Some people have a sensitivity to alcohol that causes an increase in triglyceride levels. For these people, even small quantities of alcohol can raise levels, so try cutting back significantly to see if it affects your triglycerides. Unfortunately, the type of alcohol doesn’t matter. You should cut back on beer, wine, and mixed drinks that contain hard liquor.


Bỏ thuốc lá Tránh tiếp xúc gián tiếp với khói thuốc. Tránh tiếp xúc với không khí ô nhiễm ngoài trời. Hạn chế tiếp xúc với không khí ô nhiễm trong nhà. Tránh tiếp xúc với chất gây ung thư và chất gây ô nhiễm khi làm việc. Tránh hít phải các tác nhân khác gây kích thích.

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. The single best thing you can do for your lungs is to quit smoking or (better yet) never start. Cigarette smoking in particular is a major cause of lung cancer and COPD. Smokers have a 20 times higher risk of developing lung cancer and COPD than non-smokers.  Lung cancer is when cells grow out of control and form tumors in the lungs. These tumors interfere with normal lung functioning, such as breathing. If the cancer metastasizes, then it may affect other organs and tissues, such as the breasts.  COPD (chronic obstructive pulmonary disease) causes excess mucus, difficulty breathing, wheezing, coughing, and chest tightness. This disease worsens over time.  While cigarette smoking receives the most negative attention, keep in mind that no form of smoking is safe. You should also avoid pipes, cigars, marijuana smoking, etc. While not smoking is a great start, you should also avoid all contact with sources or secondhand smoke, such as in bars, casinos, and other socially acceptable environments for smoking. Nonsmokers who frequently inhale secondhand smoke have a 20 percent higher risk of developing lung cancer than nonsmokers who never encounter it. Though studies are new, many experts believe that people, especially babies and children, should also stay away from third hand smoke. This is the residual toxins and chemical compounds that stick to clothing, hair, carpet, walls, etc. even after a cigarette has been extinguished. The lingering smell of a cigarette even after cigarette smoke has dissipated is the telltale sign of secondhand smoke. While avoiding all exposure to carbon dioxide and other common air pollutants is virtually impossible, you can take steps to reduce your exposure. AirNow is a government-run website that provides realtime updates regarding air quality all across the United States. You can check this to determine the air quality in your city before planning to spend time outside. Ozone is another common air pollutant, and stagnant summertime weather systems can often trap ozone and other...


Bỏ thuốc lá. Thư giãn hàng ngày. Trao đổi với bác sĩ về các loại thuốc kê toa nếu bạn thấy chế độ ăn hay các loại thuốc không kê toa hỗ trợ tiêu hóa không giải quyết được vấn đề đầy hơi của bạn.

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In addition to its other negative health benefits, smoking causes you to inhale excess air that may cause you to have excess gas. Stop smoking to reduce the amount of excess air that you swallow and help prevent excess gas. Stress and anxiety can cause you to have excess gas, so it is important to incorporate relaxation into your daily routine. Try meditation, yoga, or deep breathing exercises to reduce the amount of excess gas that you have as a result of stress and anxiety. Physical disorders such as irritable bowel syndrome (IBS), diabetes, and celiac disease will cause gas symptoms despite your best efforts to reduce gas in your system. Your doctor can prescribe medications to help you deal with IBS and other such chronic conditions.


Bỏ tất cả các món đồ bẩn vào máy giặt. Cho vào máy giặt 500 g muối nở. Phơi món đồ nếu có thể. Giặt lại lần nữa nếu mùi nước tiểu vẫn còn dai dẳng.

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Do not mix your urine-stained or affected clothes with your regular laundry. It's best to keep them separate until the stain is removed. Add this to your regular detergent and machine wash as usual. Alternately, instead of baking soda, you could add 1/4 cup to your load along with your regular detergent. If it's nice and warm outside, take the item and place it in the sun. Sunlight and a light breeze can be very effective at removing and neutralizing odor. But this time an add an enzymatic cleaner, which is a biodegradable and non-toxic cleaning agent and helps to break down and eliminate odors. Enzymatic cleaners are available at pet supply stores, home supply stores and big-box stores like Walmart.


Bỏ uống bia. Chọn một thế đứng thật vững chãi. Nhảy nhót, hát hò và tận hưởng niềm vui.

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You’ll never maintain your spot in the front row if you’re leaving to stand in line at the concession stand. Even if you send a friend to fetch the beverages, you run the risk of being overtaken by a larger group of concert-goers, or being permanently separated from your friend. If you can, ditch the beer to ensure you keep your spot.  If the venue is less crowded, smaller, or just easier to navigate in general, feel free to take your chances. The rebellious concert-goers can try bringing a flask. If it doesn't get confiscated on your way in, it can help you preserve your good spot and save you money. If you look meek and unsure of yourself, other concert-goers behind you and to the side of you will have no issue bumping into you and taking your spot. Instead, stand confidently to claim your space. Keep your legs hip width apart and your shoulders pulled back. Hold your head high. Don’t be afraid to take up your rightful, front row space. If concert-goers are bumping into you or trying to steal your spot despite your power stance, have a powerful attitude to match. Speak up! Make steady eye contact, and tell them to back up. If you’re in the front row, you’ve got to prove that you deserve to be there! If you’re standing solemnly with your arms crossed and looking disinterested, the more hardcore fans will likely usurp your space. Dance, sing along, and go crazy at the concert. And if you’ve got the front row, how could you not be having fun?! Put your phone away! It can be fun to snap a few pictures or videos, but it can also be annoying to everyone around you. Enjoy the live music you're experiencing, and put your phone away until later.


Bỏ đĩa DVD vào đầu đĩa DVD trên máy tính Mac. Mở VLC. Nhấp vào File (Tập tin). Nhấp vào Open Disc… trong trình đơn thả xuống File. Nhấp vào Disable DVD menus (Vô hiệu hóa thực đơn DVD). Tích vào ô "Stream output" (Stream xuất). Nhấp vào Settings (Cài đặt) bên phải cửa sổ. Tích vào ô "File" ở đầu trang. Nhấp vào Browse… ở phía trên bên trái cửa sổ. Nhập tên. Chọn nơi lưu. Nhấp vào Save ở cuối cửa sổ. Bỏ chọn ô "Video" ở giữa trang. Cho máy tính biết rằng bạn muốn bao gồm cả âm thanh. Nhấp OK hai lần. Cho phép sao chép DVD.

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The DVD should go logo-side-up. Since most Macs don't ship with DVD drives included, you'll probably need an external USB DVD drive to plug into your Mac. Click Spotlight, type in vlc, and double-click the VLC result, then click Open when prompted. This menu item is in the top-left corner of your Mac's screen. It's in the File drop-down menu. Doing so will open a settings window with your DVD's information. This button is in the upper-right side of the window. This option is in the bottom-left corner of the window. It's on the right side of the window. Your video's conversion settings will open. This option is at the top of the page. If both "File" and "Stream" are checked, click the "File" checkbox again to make sure it's the only output. It's in the upper-right side of the window. A pop-up window will open. Type a name for your DVD file into the "Save As" text box, then type in .mp3 after the name. If you want to name your MP3 file "The Blair Witch Project", for example, you would type in The Blair Witch Project.mp3 here. Click the "Where" drop-down box, then click a folder (e.g., Desktop) in the drop-down menu. It's at the bottom of the window. This is in the middle of the page. Check the "Audio" box, then click the "Audio" drop-down box and click MP3 in the resulting menu. Doing so prompts VLC to begin ripping your DVD into an MP3 file. Depending on the DVD's size, this can take anywhere from half an hour to well over an hour. Once VLC finishes ripping your DVD, the completed MP3 file will be in your selected save location. If prompted, click Keep to prevent your MP3 file from getting overwritten.


Bỏ đĩa DVD vào ổ đĩa DVD trên máy tính. Mở VLC. Nhấp vào Media. Nhấp vào Open Disc… (Mở đĩa…). Tích vào ô "No disc menus" (Không hiển thị thực đơn đĩa) ở phía trên bên trái cửa sổ. Nhấp vào biểu tượng nằm cuối cửa sổ, bên phải nút Play. Nhấp vào Convert (Chuyển đổi) trong trình đơn thả xuống. Đổi định dạng đầu ra thành MP3. Nhấp vào Browse (Duyệt tìm) ở phía dưới bên trái cửa sổ. Nhập tên tập tin. Chọn nơi lưu. Nhấp vào Save (Lưu) ở góc dưới bên phải cửa sổ. Nhấp vào Start (Bắt đầu) nằm cuối cửa sổ. Cho phép sao chép DVD.

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The DVD should go logo-side-up.  If your computer has a CD drive instead of a DVD drive, you may not be able to rip the DVD's audio. You can ensure that you have a DVD drive by looking for the "DVD" logo on the drive's tray. If you either don't have a DVD drive or don't have a space for your disc at all, you'll need to use an external USB DVD drive. Its app icon resembles an orange-and-white traffic cone. It's a tab in the top-left corner of the VLC window. A drop-down menu will appear. You'll find this option in the drop-down menu. It's in the upper-left side of the window. This icon is at the bottom of the window, to the right of the Play button. Clicking it prompts a drop-down menu. It's in the drop-down menu. This will open a new page. Click the "Profile" drop-down box, then click Audio - MP3 in the drop-down menu. It's in the lower-right side of the window. Doing so opens a pop-up window. In the "File name" text box, type in whatever you want to name your ripped DVD file. Click a folder in the left-hand sidebar to select it as the save location for your MP3 file. It's in the bottom-right corner of the window. This option is at the bottom of the window. Your DVD will begin ripping. Depending on the DVD's size, this can take anywhere from half an hour to well over an hour. Once VLC finishes ripping your DVD, the completed MP3 file will be in your selected save location. If prompted, click Keep to prevent your MP3 file from getting overwritten.


Bố trí máy tính đảm bảo an toàn khi làm việc. Tránh mang theo các vật dụng hoặc túi xách tay nặng. Kéo giãn cơ sau mỗi 30 phút ngồi trước bàn làm việc, máy tính hoặc TV. Mua gối hỗ trợ cổ. Đứng với tư thế chuẩn. Đi bộ đúng cách. Thử dùng dụng cụ điều chỉnh tư thế.

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Raise your monitor so that the top third of your screen is at eye-level. Measure the distance from your monitor to your eyes to ensure it is 18 to 24 inches (45.7 to 61.0 cm) away from your face. You may need to prop your computer up on some books, use a taller or shorter desk, or adjust the height of your chair. Use a tape measure to determine how far your face is from your computer screen, and adjust where you place your chair accordingly. Try to keep your shoulder bag or purse to a small size and minimal weight. If you do have a lot to carry, use a backpack rather than something with only one strap, and get a backpack that’s designed for even weight distribution. Avoid carrying bags on the same shoulder all the time, because this will lead to improper alignment. Switch shoulders regularly. If you work at a desk or work in front of a computer, get up and move around frequently to decrease the pressure on your neck and back. A brief pause to walk around every half hour can be beneficial. Try to take 30 seconds or a minute to do neck stretches every 2 hours. The same goes for sitting on the couch and watching television. If you often wake up with a sore neck, you probably have poor sleep posture. Supportive neck pillows allow your head to fall into the middle of the pillow, supporting your neck with a firm, curved section at the bottom of the pillow. While walking, keep your shoulders back and aligned. Squeeze your core muscles (your abdominal muscles) to keep your body straighter. Bend your knees a little bit to take some pressure off of your hips. Invest in shoes with good arch support – it’s amazing how much this can help your posture. Keep your chin parallel to the floor when you’re walking, and walk with a heel-to-toe motion. Don’t stare at your feet or arch your back; keep your butt and belly lined up with the rest of your body. Using a posture brace has been shown to help improve posture by forcing your shoulders back and keep your head aligned with your vertebrae. Using a posture brace daily can not...


Bổ sung 1000 – 2000mg Vitamin C Bổ sung 4000 IU vitamin D3 mỗi ngày. Uống thuốc bổ sung vitamin B phức hợp chất lượng cao.

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(aka ascorbic acid, calcium ascorbate, or anything with ascorbate).  It is a water-soluble vitamin that is an antioxidant.  This means that it protects your cells from damage that is caused by free radicals. Vitamin C is known to help the skin heal, protect from the sun's harmful UV rays, and support the rest of the body (not only the skin) in other ways.  Don't take more than 2000 mg per day as it can increase your chance for kidney stones.. every day.  This fat-soluble vitamin helps keep our bones strong, prevent cancer and autoimmunity, and support healthy aging of the skin.  There are receptors for Vitamin D all over your body. It's shown that these vitamins help to repair the skin and possibly prevent Alzheimer's disease.


Bổ sung cho món hoa quả trộn. Quả vải nhồi. Trang trí cho ly cocktail. Cắt nhỏ quả vải để làm món sốt salsa. Dùng vải trong các món ăn nóng.

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This obvious option is perfect for summer. Because lychee lose juice rapidly when peeled, add them at the last minute. Carefully peel the lychee fruits and remove the seed, without tearing the flesh. Mix minced nuts, honey, and/or ginger into a soft cheese, such as cream cheese or chenna. Gently push open the lychee with your thumb, and fill with a small spoon or chopsticks. You can even stuff the lychee with savory foods, such as a chicken stir fry. Make sure all ingredients are finely minced, and broil the lychees for 2–3 minutes after stuffing. Add a skewered, pitted lychee fruit to margaritas or other light cocktails. Or try something new with the lychee sake martini or novelty Mad Eye martini. Soft, sweet lychee adds a bold dimension to spicy or sour salsas. Try a simple salsa of avocado, lychee, and red onion, with your salsa toppings of choice. To make lychee chicken or another hot, savory dish, add the lychee to a stir fry or roasting pan just a couple minutes before the dish is done. Lychee pairs particularly well with cinnamon, ginger, or honey.


Bổ sung chất xơ vào chế độ ăn một cách từ từ. Ăn rau củ quả còn nguyên vỏ. Thay thế ngũ cốc tinh chế và chế biến sẵn bằng sản phẩm ngũ cốc nguyên hạt. Ăn ngũ cốc nguyên hạt hoặc ngũ cốc giàu chất xơ vào buổi sáng. Chế biến hoặc chuẩn bị thức ăn và công thức nấu ăn với các nguyên liệu giàu chất xơ. Chọn món ăn nhẹ giàu chất xơ. Chuẩn bị công thức nấu ăn từ nhiều nền ẩm thực. Cho rau củ đông lạnh vào súp. Cho hạt lanh vào sữa chua. Cho một số loại quả mọng vào nước lắc bổ sung protein.

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Aim to add about 5 g of fiber daily until you reach your goal.  Adding too much fiber too quickly can result in some gastrointestinal stress like loose stools, constipation, painful bowel movements, bloating or gas. Keep track of how much fiber you're eating and how much more you need to consume by keeping a food journal or using a food journal app.  These can help you tally up your total fiber intake each day. Incorporating more fruits and vegetables into your diet will add fiber.  However, if you eat the skin on many fruits and vegetables, you can maximize the amount of fiber from that food.  For example, don't peel apples before you eat them or if you're eating potatoes, try to leave the skin in the dish (such as if making baked or mashed potatoes). Eating fruits with seeds is also a great way to consume more fiber. Berries are among the highest in fiber due to their miniature seeds that are consumed when eating them whole. Whole grains offer more fiber to your diet.  Slowly swap out any refined grains you eat with 100% whole grains.  Try 100% whole wheat pasta or pasta made from brown rice or quinoa.  If you don't like the taste, mix it with a little regular pasta. Have brown or wild rice instead of white rice. Alternatively, try some barley, quinoa or millet. Instead of white bread products, use 100% whole wheat bread.  If you like to eat toast in the morning, make it whole wheat bread. Alternatively, there are brands of bread and English muffins that have 5 or more grams of fiber per slice. Check to make sure processed foods like bread or pasta are 100% whole grain by reading the food label.  The first ingredient should be 100% whole grain flour.  No other refined or enriched flours should be listed. If you can get a fiber-packed breakfast routine going, it may help you easily reach your daily fiber goal. If you don’t like the taste of these, don't worry; you can mix in half a cup of bran cereal with whatever other cereal you like.  Eat a cereal with 5 or more grams of fiber per serving.  Read the food...


Bổ sung chất xơ Ăn thêm nhiều rau xanh. Uống nhiều nước. Tránh bia rượu. Hạn chế sử dụng sữa. Uống một cốc cà phê hoặc trà. Ăn thức ăn lên men.

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to your diet. Fiber adds bulk, softens stool, and contributes to peristalsis (gentle, rhythmic contractions of the colon), which encourages elimination. More fiber in your body means your colon can move waste out of your body more quickly and efficiently. Aim for about 20 to 35 grams (0.7 to 1 oz) of fiber a day. Make sure you have five servings a day of fruits and vegetables as well as lots of whole grains in your diet.  Have 100% whole grains in your diet, such as brown rice, quinoa, oatmeal, millet, and corn. Flax seeds, psyllium husk, wheat bran, and oats are super-sources of fiber. You can prepare flax seed at home, have it in smoothies, or add it to other foods. Fruits like strawberries, apples, and blueberries are high in fiber. Beans, seeds, and nuts are also good sources of fiber. In addition to providing fiber, leafy greens provide nutrients that help repair your intestines. Try to have at least one leafy green vegetable in each of your meals or as a snack.  Alfalfa, wheatgrass, Brussels sprouts, collard greens, kale, spinach, peas, and barley grass are all good leafy greens. You can also try snacking on vegetables by dipping them in hummus, tzatziki, or baba ganoush. Your colon needs water to function properly and clean out any bacteria or waste in your gut. Try to have at least 13 cups of water a day if you are an adult male and nine cups of water a day if you are an adult female. You may increase your water intake if you are doing strenuous exercise or are in a hot, dry environment.  You may get in the habit of carrying around a full water bottle with you wherever you go so you can hydrate throughout the day. You may also set a reminder on your phone so you can remember to have at least nine cups of water a day. Try adding sliced lemons, limes, and cucumber to your water to make it taste more exciting. You can also add herbs like mint to your water. Try to avoid alcoholic beverages, such as beer, wine and hard liquor. They can dehydrate you and lead to constipation. Constipation can clog up the...


Bổ sung chất đạm trong chế độ ăn. Bổ sung sắt và kẽm. Ăn thực phẩm giàu vitamin. Tăng hấp thu biotin và các vitamin nhóm B. Tập trung vào các chất béo có lợi.

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Your hair and nails are primarily made up of a protein called keratin. Hair growth has three phases: anagen (when hair is growing), catagen (when growth starts to shut down), and telogen (when growth stops and/or the hair falls out). Hair that is lacking protein goes into resting stage faster than hair rich in protein.  Chicken, eggs, and Greek yogurt are great sources of protein. Your protein needs can vary based on your weight and lifestyle. Most people need between 45 to 55 grams (1.6 to 1.9 oz) of protein per day. Minerals like iron and zinc are crucial to the production of proteins that make up the hair on your body. Low iron is known to cause hair loss.  You can get iron and zinc naturally in foods like spinach, beans, and seafood.  The amount of iron and zinc you need to intake daily depends on your age, sex, and lifestyle. Talk to your doctor before making any changes to your daily mineral intake. Vitamin D is thought to be crucial to hair growth. Vitamin C is also important for iron absorption. Vitamin C is common in citrus fruits, such as oranges, grapefruit, and limes. You can get Vitamin D from the sun and food sources like fortified milk and fortified orange juice. Talk to your doctor before making any changes to your daily vitamin intake. Biotin and other B vitamins can help to promote healthy hair, so make sure to include these in your diet. You can ensure that you are getting enough of these vitamins by taking a daily multivitamin. You can also eat foods that are rich in these vitamins.  Eggs, cheese, mushrooms, almonds, and cauliflower are all good sources of biotin.  B vitamins are present in fish, meat, eggs, dairy, leafy greens, peas, and beans. Also, look for foods that have been enriched with B vitamins, such as cereals and breads. Omega-3 fatty acids are needed for hair growth. They also keep your hair looking shiny and healthy. Your body does not produce this fat naturally.  You can get Omega-3 fatty acids from fish. The American Heart Association recommends that an adult eats two...


Bổ sung cà phê vào phân trộn. Bổ sung bã cà phê trực tiếp vào đất để tăng độ a-xít. Cân nhắc bổ sung vôi để cân bằng độ pH của bã cà phê. Dùng bã cà phê để bổ sung dinh dưỡng cho đất. Một lựa chọn khác là bạn có thể dùng bã cà phê làm dung dịch phân bón cho cây.

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One of the simplest ways to use leftover grounds is to add them to the rest of your compost. In addition to providing extra organic matter, coffee grounds are able to speed up the decomposing process in compost. Getting this benefit is as easy as pouring the leftover grounds into the compost pile and mixing to incorporate them. There are two main types of composting materials: "green" compost and "brown" compost. Coffee grounds are considered to be "green" compost along with other wet, nutrient rich materials. If you add a lot of coffee grounds to your compost, balance it out by adding some "brown" compost as well — dry, bulky materials like dry leaves, twigs, newspaper, straw, corn husks, sawdust, and so on. On their own, coffee grounds have a pH of about 5.1 — fairly acidic compared to the soil in most gardens. Though this can be too acidic for some plants, it's perfect for some that require extra-high acidity. Just sprinkle a handful of grounds near the roots of the plants at the start of the growing season to get the acidifying effect. Blueberries, cranberries, and citrus fruits like coffee added to their soil. Other coffee-loving plants include camellias, gardenias, rhododendrons, and vireyas. Some flowering plants will give different-colored blooms in acidic soil. For example, the addition of coffee grounds to hydrangeas is good for blue blooms. As noted above, coffee grounds' natural acidity can make them inappropriate for many "average" gardens. To mitigate this, mix a pinch of lime with the grounds. Lime is naturally alkaline (or "basic," the opposite of acidic) and will work against the acidity in the coffee grounds. This lets you add coffee grounds directly to your garden as a mulch or soil conditioner.  Lime (often sold as "garden lime" or "agricultural lime") is a powdery substance that's not related to the green citrus fruit of the same name. You can usually find it at hardware stores or gardening supply stores for fairly cheap. You might add some wood ash rather than lime. Wood ash is...


Bổ sung các thực phẩm chứa các axit béo thiết yếu. Ăn thêm rau lá xanh đậm và rong biển. Bổ sung nhân sâm vào chế độ dinh dưỡng. Uống 2000 – 3000mg maca mỗi ngày. Uống viên vitex hàng ngày.

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Omega-3 fatty acids are important in the production of hormones in the body, which may in turn improve FSH levels. There is some evidence that increasing omega-3 intake through diet or supplements may decrease elevated FSH levels in some cases.  Talk to your doctor before trying to adjust your FSH levels with any type of dietary, supplementation, or lifestyle change program. Medical intervention is usually the best option, and it’s important for your doctor to be informed about any other treatments you’re using. Good food sources of omega-3 include oily fish (salmon, trout, mackerel, sardines, herring, and anchovies), walnuts, flax seeds, seaweed, and kidney beans, among others. Omega-3 supplements are also available. Dark green leafy vegetables provide the body with a range of vitamins and minerals that support a healthy endocrine system, which, in turn, may help improve your FSH levels. Dark green leafy vegetables include kale, spinach, broccoli, and cabbage, as well as sea vegetables like nori, kelp, and wakame.  Your doctor may advise you to eat at least five portions of these foods per day. This can be done by blending kale into a morning smoothie, eating a green salad for lunch, and including at least two portions of green or sea veggies with dinner. If you’re on a blood thinner, you may need to avoid eating dark green leafy vegetables. Talk to your doctor. Ginseng may help to support and nourish the pituitary gland and the hypothalamus, both of which contribute to your FSH levels. You can take ginseng as a supplement—your doctor may advise you to try taking two 500mg capsules twice per day, for instance. You shouldn't take more than the recommended dosage of ginseng, as it can affect the blood's ability to prevent clotting. Maca is a root vegetable that grows in high altitude areas that have intense sunlight. Maca helps to nourish the endocrine system, which may in turn help to improve your FSH levels. Maca can be found in supplement form, and the recommended dosage is often 2000-3000mg per day. Talk...


Bổ sung nước sạch cho cơ thể. Áp dụng chế độ ăn nhạt. Trở về chế độ ăn thông thường càng sớm càng tốt. Giữ vệ sinh sạch sẽ. Nghỉ ngơi. Để bệnh tự khỏi.

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The biggest risk associated with any stomach virus is dehydration. As a result, the most important thing you can do to help your body get rid of the virus is to keep yourself hydrated as much as possible.  You should try to get 8 oz (250 ml) of fluid every hour as an adult. Children need 1 oz (30 ml) of fluid every 30 to 60 minutes.  Drink slowly, taking small sips instead of large gulps. Fluids will sit in your stomach more effectively if you introduce them to your system gradually instead of all at once.     Drinking too much plain water as you recover can dilute the few electrolytes still in your system, so try to include an oral electrolyte solution in your drinking routine as you fight the bug. In addition to a loss of water, you are also losing sodium, potassium, and other electrolytes. An electrolyte solution can help replace some of those lost minerals, as well. Other good drinks to consider include diluted juices, diluted sports drinks, clear broth, and decaffeinated tea.     Avoid sugary drinks. Adding sugar to your system without also adding salt can make diarrhea worse. Carbonated, caffeinated, and alcoholic drinks should all be avoided, too.     If drinks are hard to tolerate, suck on ice chips or a popsicle, instead. As soon as your stomach feels ready to take on solid foods again, you should begin eating to restore any lost nutrients. While there is little scientific evidence to show that bland foods are inherently easier to digest than less bland foods, most people do seem to take to them better when nausea is still moderately strong.  A traditionally bland diet would be the BRAT diet, which includes bananas, rice, applesauce, and toast. Other decent options include baked potatoes without butter, bagels, pretzels, and crackers. You should only do this for a day or so. Bland foods are certainly better than nothing, but relying on them completely during your recovery will deprive your body of the nutrients it needs to fight off the bug. After surviving on a bland diet for a day or so, you should...


Bổ sung omega-3 để làm loãng máu. Đừng ngại ngần khi ăn sô cô la đen. Ăn lựu và bưởi để bảo vệ động mạch. Ăn thêm nam việt quất, nho và anh đào để bảo vệ động mạch. Theo dõi lượng vitamin K nạp vào cơ thể. Nạp thêm các chất chống ô xy hoá bằng cách uống trà xanh và trà táo gai (hawthorn). Ăn cà chua và khoai lang để giảm nguy cơ xơ vữa động mạch. Ăn thêm đậu garbanzo và natto để bổ sung chất xơ. Ăn nhiều dứa và kiwi để ngăn chặn tình trạng kết vón tiểu cầu.

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Foods which are rich in omega-3 fatty acids have blood thinning properties as well as help in reducing the risk of forming blood clots. Having any one rich source of omega 3 fatty acids per day is optimum to prevent blood clots.  The foods rich in omega-3 fatty acids include fish like mackerel, salmon, lake trout and herring whereas plant sources like flax seeds, cold-pressed oils, and walnuts are the richest in these acids. This could be achieved by eating a serving of fatty fish like salmon, having a handful of walnuts or flaxseed mixed to your favourite morning cereal or tossing your salads in a spoonful of cold-pressed canola or soybean oil. This news will instantly bring a smile on a chocoholic's face. Researchers at the John Hopkins institute have found that having about two tablespoons of dark chocolate helps in preventing clots.  Dark chocolate contain a metabolite called flavonoids. Flavonoids help to keep the blood thin, working in a manner similar to aspirin. They are natural phytochemicals found in plants. However, a word of caution here is to consume these dark chocolates keeping its accompanying ingredients like butter and sugar to a minimum quantity. Vitamin E also has plenty of flavonoids. Avocados, spinach, almonds, peanuts are good sources of vitamin E. Pomegranates contain phytochemicals that play the role of antioxidants in shielding the arteries from getting damaged. This antioxidant rich fruit stimulates the body to produce nitric oxide in abundance which in turn enables the uninterrupted flow of blood and keeping the arteries unclogged.Grapefruit contains pectin which is a soluble fiber. This fiber may cut down the cholesterol. This also minimizes the chances of atherosclerosis. Fruits contain vitamins and nutrients that help keep your body healthy, so they're a great addition to your diet. Cranberries, grapes, and cherries all offer specific nutrients that support good artery health. Incorporate these fruits into your menu several days a week.  Eating potassium rich cranberries may...


Bổ sung protein và cacbon-hydrat phức hợp mỗi bữa ăn. Tránh bữa ăn chứa quá nhiều cacbon-hydrat. Chọn thực phẩm toàn phần thay thực phẩm chế biến sẵn. Uống 1800 ml nước mỗi ngày.

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Studies have shown that protein can keep you feeling satisfied longer when compared to meals that are mostly carbohydrate.  In addition, whole grains, fruits and vegetables are complex carbohydrates or foods that are high in fiber and contain other nutrients, that also keep you feeling satisfied longer.  Healthy fats can also be used to improve satiety without overeating. Consider pairing protein with complex carbs OR protein with healthy fats. Lean protein options include:  poultry, lean beef, fish, shellfish, nuts, lentils, beans and low-fat dairy foods.  Include a variety of these protein based foods in your diet. Foods like berries, lentils, beans, whole grains (like oatmeal or brown rice) and broccoli are high in fiber and are considered a complex carbohydrate. Combinations of meals that are protein-rich and contain complex carbohydrates are:  whole wheat English muffin with low-fat cheese and a scrambled egg, oatmeal with fruit and nuts, mixed green salad with raw vegetables, grilled chicken and low-fat dressing, a whole wheat wrap with deli meat, low-fat cheese and lettuce or shrimp and vegetable stir-fry served over brown rice. Combinations of snacks that are protein-rich and contain complex carbs are:  yogurt with fruit and whole grain granola, carrots and hummus, an apple with peanut butter or sliced raw vegetables with low-fat dip and a cheese stick. Meals that contain a lot of carbohydrates or are mostly carbohydrates without much protein or fats do not keep you satisfied long compared to a meal that's a combination of protein, carbohydrates and fats.  Carbohydrate rich foods include foods like:  bread, rice, pasta, tortillas/wraps, beans, potatoes, corn and lentils. Aim to have about a 1/3 of your meals to be a carbohydrate rich food.  Ensure you have a source of lean protein in each meal - about half of your meals or snacks should be protein-based - in addition to a serving or two of a fruit or vegetables. Highly processed foods (even low calorie ones) should make up a very small portion of your...


Bổ sung thêm 500 calo mỗi ngày. Tăng khẩu phần ăn. Ăn nhiều bữa nhỏ nếu bạn không thích bữa ăn lớn. Tránh uống nước 30 phút trước bữa ăn. Nhâm nhi thêm một bữa phụ trước khi ngủ. Kích thích cảm giác thèm ăn trước các bữa ăn.

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It is generally safe to gain 1–2 pounds (0.45–0.91 kg) per week. To reach this goal, add an extra 500 calories to your diet every day. The healthiest way to do this is to eat more nutrient-dense foods.  To keep track of what you’re eating, use a health app, such as MyFitnessPal. Write down everything you eat and how much exercise you do. Once a week, record your weight. Talk with your doctor or a registered dietitian to determine your ideal weight. You can also calculate your healthy weight with a Body Mass Index (BMI) calculator. For most people, a healthy BMI falls between 18.5-24.9. Eat a second helping of food or add more food to your plate when you begin. If you’re finding it hard to eat a larger meal, skip snacks so that you have more of an appetite at mealtime. If eating a double portion is too much, try increasing the portion over time. Start with an extra scoop of rice or add a sweet potato on the side. As time goes on, slowly add more food to your meal. For some people, eating larger portion sizes may not be an appealing option. Instead of increasing portion sizes, try to eat 6 smaller meals throughout the day.  These meals can include breakfast, lunch, dinner, and 3 snacks. As a general rule, eat once every 3-4 hours pass while awake. Liquids can fill you up, making it harder for you to finish a full meal. Wait until after you have finished eating to get a drink. If you eat a snack or small meal before bed, your body won't have a chance to burn it off before you sleep. Additionally, the body builds more muscle during sleep. Eating a snack before bed supplies your body with the nutrients it needs to build more lean muscle as you sleep.  If you enjoy dessert, save it for bedtime. You might eat a bowl of fruit, a serving of ice cream, or a few pieces of chocolate. If you prefer savory foods, try eating a bowl of pasta or cheese and crackers. There are many things you can do to feel hungrier before eating. These tricks can help you eat more at a meal. Some easy ways to increase your appetite include: ...


Bổ sung thêm protein. Hạn chế tiêu thụ cacbon-hydrat. Áp dụng chế độ ăn cân bằng tốt cho sức khỏe. Tránh tiêu thụ đường và đồ uống chứa cồn. Không uống thuốc giảm cân.

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Excessive amounts of protein won't build muscle mass (the only way to build muscle is to work your muscles), but it will support your goal to lose weight and reduce excess fat.  Lean protein can help support your weight loss and keep you feeling satisfied longer compared to carbohydrates.  In general, women need 46 grams of protein daily and men need about 56 grams of protein daily.  Including 1 serving of protein at each meal and snack can help you meet this goal. A serving of meat, poultry, or fish, should be the size and thickness of the palm of your hand (which is about 3-4 oz). Lean protein to include in your diet can be:  eggs, poultry, low-fat dairy, lean beef, legumes, pork, seafood and tofu. Studies have shown that low-carb diets result in greater initial weight loss and greater fat reduction long-term compared to low-fat diets.  Limiting the amount of carbohydrates you consume can help you lose weight, but specifically reduce the amount of excess fat you carry.  Carbohydrates are found in a wide variety of foods including:  fruit, dairy, legumes, grains and starchy vegetables.  Because they are so wide spread, it's not ideal or safe to go on a very-low or no-carb diet as you would be limiting a large variety of foods.  Aim to consume a moderate amount of carbohydrates, not avoid them. Limit carbohydrates from grains like bread, rice, pasta or crackers as these foods are not as nutrient dense as other carbohydrates like starchy vegetables or fruit.  It's also important to limit grains that are refined or made from white flour like white bread, plain pasta, or white rice. If you're choosing to consume a grain-based food, choose 100% whole grains over refined grains.  Whole grains are higher in fiber and other nutrients that are healthy for you.  Choose foods like: 100% whole grain bread, brown rice, or whole grain oats. If your goal is to lose fat you may be focusing on lean protein and limiting carbs, but it's also important to make sure that you're still eating a fairly balanced diet.  That means...


Bổ sung thêm vitamin vào chế độ ăn. Kiểm soát bệnh tiểu đường. Ngăn ngừa hình thành các vết thương và lở loét. Giữ sạch vết loét đã hình thành. Kiểm soát đau. Điều trị các nguyên nhân tiềm ẩn.

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If you aren't diabetic and have no other recognizable systemic disease then the neuropathy might be caused by deficiencies of vitamins E, B1, B6, and B12. However, talk with your doctor before taking a vitamin supplement. Your doctor will need to diagnose the cause of your neuropathy before advising supplements or medications. To get more vitamins from a healthy diet, eat plenty of green leafy vegetables, egg yolks, and liver. Neuropathy usually develops many years after diabetes has been diagnosed. Good diabetic control can prevent or halt neuropathy. But once developed, it may not be possible to fully reverse the condition. Your doctor will focus on managing the diabetes and controlling the pain caused by neuropathy. It's important to keep your blood glucose level in check. Target blood glucose level is 70-130 mg/dL at fasting and below 180 mg/dL two hours after breakfast. You should also keep your blood pressure under control. You may notice less sensation and feeling in your neuropathic feet. This may make you more prone to injuries like cuts, pricks or scratches. Always wear socks or shoes when inside or outdoors. Repeated injury to your feet can easily lead to ulcer formation that is difficult to heal. You should also ask your doctor to examine your feet when you go in for regular visits.  Use loose fitting footwear such as a pair of backless slippers, but avoid shoes, sandals, or flip-flops that offer little support. Tight shoes may compromise adequate blood supply to pressure points of your feet and lead to ulcer formation in those areas. Keep your nails at a good length. This will prevent ingrown toenails. Just use caution when clipping. To avoid accidental cuts, don't use blades. Wash the ulcer area with warm salt water. Take a piece of sterile gauze and pour a little saline over it. Use this to clean the dead tissue over the ulcer. Then, dry the area and cover the ulcer with a sterile dressing. Take care to change the dressing once or twice a day, more often if it gets wet. If there is a foul smell...


Bổ sung thực phẩm chất lượng cao vào chế độ ăn. Ăn nhiều rau củ quả. Bổ sung thêm chất xơ. Hạn chế tiêu thụ thịt đỏ. Bổ sung cá vào chế độ ăn. Kết hợp gia vị và thảo mộc kháng viêm vào món ăn. Tập thể dục cường độ vừa phải. Uống thuốc chống thấp khớp cải thiện bệnh (DMARD).

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Try to eat mainly organic foods. These contain no pesticides or other chemicals, like hormones and antibiotics, which may be related to an increased risk of inflammation. You should also limit the amount of processed and pre-packaged food you eat. This will limit additives and preservatives that may cause increased inflammation in some people. This will also ensure you're eating complex carbohydrates, not simple carbs, which can increase levels of inflammation.  Try to cook from scratch, using whole foods. This will preserve most of the vitamins, minerals, and nutrients. A rule of thumb is that if the food is too white—like white bread, white rice, or white pasta—it has been processed. Instead, eat whole grain breads, brown rice, and whole grain pasta. Aim for 2/3 of your total diet coming from fruits, vegetables, and whole grains. Fruits and vegetables have high levels of antioxidants which might decrease inflammation. Try to choose fresh produce. Frozen can also be used, but you should avoid eating vegetables in any sort of fattening, creamy sauce. Avoid fruits that have sugar or heavy syrup. Instead, choose brightly colored fruits and vegetables with lots of antioxidants. These include:  Berries (blueberries and raspberries) Apples Plums Oranges Citrus Leafy green vegetables Winter and Summer squash Bell peppers Fiber can decrease inflammation. Try to make sure you're getting a minimum of 20-35 grams of fiber daily. High-fiber foods include whole grains, fruits, vegetables, beans and legumes, and seeds. The following are great sources of fiber:  Brown rice, bulgur wheat, buckwheat, oats, millet, quinoa Apples, pears, figs, dates, grapes, berries of all kinds Leafy green vegetables (spinach, mustard, collard, Swiss chard, kale), carrots, broccoli, brussels sprouts, bok choy, beets Peas, lentils, all beans (kidney, black, white, lima) Pumpkin seeds, sesame seeds, sunflower seeds, and nuts, including almonds, pecans, walnuts and pistachio nuts If you do eat meats, make sure the beef is lean (preferably grass...


Bổ sung thực phẩm giàu lysine. Tránh thực phẩm chứa nhiều arginine. Tránh xa thực phẩm có tính axit. Uống thực phẩm chức năng bổ sung kẽm mỗi ngày. Ăn uống đủ chất để tăng cường miễn dịch và giúp cơ thể chống lại vi-rút.

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Lysine is an amino acid that some studies have shown to help treat and prevent cold sore outbreaks by blocking arginine, which is another amino acid that is required for viral growth. Lysine-rich foods include fish, meat (poultry, lamb, beef), dairy products, mung bean sprouts, and beans. You can also take a lysine supplement. The dosage is usually 500-1000 mg every day taken on an empty stomach. The safe limit of lysine is less than 3000 mg a day, so don’t take any more than the recommended dosage. Arginine is also an amino acid, but one that serves as a building block for the herpes virus, helping it to spread. The highest concentrations of arginine are found in whole grains, seeds, nuts and chocolate. This is particularly important if they will come in contact with the cold sore should you eat them. The herpes virus thrives in an acidic environment, so it is important to keep all acid away from the sores. Acidic foods to avoid include citrus fruits, tomatoes and anything with vinegar. Zinc may help boost your immune system and help prevent future cold sores. The recommended dose to boost your immune system is 10 mg/day for adult men and women. For children, consult their pediatrician. There are also zinc creams that you can use. An example is Virunderim gel, which contains 10% zinc sulfate. You can use this for up to 12 days at the first symptoms of a cold sore to help minimize the duration. Include plenty of fresh fruit and vegetables in your diet daily. Some of the best choices for boosting the immune system are cauliflower, cabbage, brussels sprouts, broccoli, onion, and garlic.


Bổ sung thực phẩm kháng viêm vào chế độ ăn. Đảm bảo cung cấp đủ vitamin E. Ăn nhiều canxi hơn. Ngừng các hoạt động gây đau.

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Joints become weakened and painful when they are inflamed, so adding foods that are known to be anti-inflammatory to your diet may help keep your knees strong.  Fish, flax seeds, olive oil, avocados, and whole fruits and vegetables are said to have anti-inflammatory properties. Vitamin E is believed to hinder enzymes that break down the cartilage in the joints. Spinach, broccoli, peanuts, mango, and kiwi are excellent sources of vitamin E. Bone health is also important for knee strength, so take measures to prevent osteoporosis. Cow milk, yogurt, soy, cheese, and goat milk are good sources are calcium. Leafy greens are also beneficial. If you experience a lot of knee pain doing certain activities, chances are you aren’t strengthening your knees by continuing. Try lower impact exercises for a while to give your knees a rest. After a few months of focusing on leg muscle strength and flexibility, you may find you’re able to do your favorite activities without pain.


Bổ sung vitamin. Bổ sung đủ protein. Bảo vệ ngọn tóc. Tỉa tóc hư tổn. Không hành hạ mái tóc.

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Vitamin supplements can give your hair the nutrients they need to grow faster and stronger. Eat food with plenty of protein, such as avocado, pumpkin seeds, or gelatin. Leaving your hair down can make your hair vulnerable to breakage. Put your hair in a bun, braids, or other style the keeps your ends tucked away. Fasten your hairdo with bobby pins, since elastic bands can rip out your hair. Trim the ends of your hair every two weeks, or whenever they start to split. If your hair is healthy, you may only need to remove 1–2 inches (2.5–5cm) every three or four months. It may seem odd to trim your hair to help it grow, but it really does help. Split ends rapidly lead to breakage, making it very hard to grow your hair out. Blow drying, flat irons, over-tight braiding or weaves, over processing, dye and perms ruin your hair. This can cause damage and breakage, so use them as little as possible.


Bổ sung vitamin. Có chế độ ăn uống giàu dinh dưỡng và ăn các loại thực phẩm nhất định. Dùng những thực phẩm làm từ sữa và củ sắn. Ngừng sử dụng thuốc tránh thai.

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People low on nutrition are less likely to have twins.  All vitamins are good, but folic acid supplements are proven to increase your chances.  You can get them at any pharmacy.     Folic acid is now recommended for all pregnant women as well; it prevents birth defects.  However, you don't want to take more than 1000mg a day. Overall, underweight people are less likely to have twins.  Overall, being better nourished or overweight may increase your chances of twinning.  Better nourished means to put on weight in a healthy manner.  Consult your doctor about any plans for weight gain. There are foods that are possibly linked to better chances of twins.  A study conducted by a leading fertility specialist found that women who consume dairy products during the timeframe they're trying to conceive increase their chances of having twins by as much as 5 times over women who avoid such foods.  Insulin-like Growth Factor (IGF), which is produced in the livers of cows, is believed to be the chemical instigator in this phenomenon. Others suggest drinking milk of cows treated by rBGH hormones can influence human women to have twins more frequently.    An African tribe whose diet is rich in wild yams (cassava) boasts a twin birth rate 4 times higher than the global average. Nutrients in the vegetable are believed to stimulate the ovaries into producing more than 1 egg during ovulation.Many doctors are skeptical that the yams have anything to do with twins.  On the other hand, there is no harm to eating yams, and they are delicious. Try stopping the pill right before trying to get pregnant.  When women first stop taking the pill, their bodies work furiously to re-regulate their hormones. During the first month or two after getting off the pill, ramped up ovaries sometimes release 2 eggs. This is not proven either, but again can't hurt.  Some studies suggest it is true.


Bổ sung vào nguồn thu nhập hiện có. Làm tự do trong thời gian rảnh. Làm và bán tác phẩm thủ công mỹ nghệ. Bán chuyên môn của bạn. Dạy học hoặc trở thành gia sư.

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Cutting expenses and changing your lifestyle may leave you with enough money to pay more towards your debt.  However, you may need to increase your income in order to earn enough to get yourself out of debt.  Many people stay in debt because their debt payments are so high that they don’t have enough money to cover their living expenses, so they continue to use their credit cards.  Earning more money can help you to break your dependence on credit cards and focus on getting out of debt. Use the skills you have acquired in your professional life to earn some extra money on the side.  If you’re good at writing, have a flair for design or have an artistic talent, you can earn money by providing services with these skills. If you are replicating work you do in your professional life, be careful not to compete with your employer.  Check to see if you signed a non-compete agreement, which prevents you from working in the same industry in direct competition with your employer.   Freelance writing jobs include writing blog posts and generating content for content websites.  Content sites pay around $.03 per word, which would be $3 for 100 words.  Writing guest blog posts might earn you up to $50 per post. If you have solid experience as a graphic artist, you could earn up to $100 per hour designing advertisements, website home pages, book covers, brochures or corporate reports.  Create a website that states that you are available for hire and links to samples of your work and customer testimonials. If you have a digital SLR camera and can use photo editing software, you can earn money taking portraits, as a wedding photographer or by selling stock photos.  Family and portrait photographers earn up to $100 per session.  Wedding photographers can charge several thousand dollars.  Stock photography pays between $.15 and $.50 per picture. If you are artistic or crafty, you can sell your wares.  Start your own website or sell your products on a site like Etsy.  Ask local merchants to sell your products.  Rent a table at a...


Bổ sung đủ axit folic. Ăn nhiều thực phẩm giàu sắt. Đánh giá nhu cầu bổ sung. Bổ sung đủ vitamin B6. Dành nhiều thời gian ngoài trời nắng để bổ sung vitamin D. Ăn cà rốt để bổ sung vitamin A. Chế biến thức ăn với dầu để bổ sung vitamin E. Bảo vệ sức khỏe hệ tuần hoàn với vitamin K.

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Women who are not pregnant need 400 mcg per day. Folic acid, or folate, is a B vitamin which is important for the nervous system. Excellent sources of folic acid include:  Whole grain cereals or cereals that are fortified with folic acid Spinach Beans Asparagus Oranges Peanuts Your body absorbs iron best from meat, particularly red meat. However, if you are vegetarian, you can still meet your iron needs by increasing your intake of non-meat foods that are rich in iron. Before menopause women should get 18 mg per day. After menopause, they need 8. Excellent sources of iron include:  Red meat. Lean meats are healthiest because they have less fat. Pork Poultry Seafood Beans Peas Spinach Raisins and dried apricots Foods that have iron added, such as some cereals, breads, and pastas. The packaging will tell you if iron has been added. After menopause, women’s daily calcium needs increase from 1000 mg per day to 1200. Getting enough calcium is important to prevent osteoporosis. Women can avoid a calcium deficiency by eating:  Milk Yogurt Cheese Broccoli Spinach Kale Turnips Collard greens Soy milk and fruit juices which have been fortified with calcium Salmon Vitamin B6 is important for your nerves to function properly. Deficiencies are uncommon, however you can guard against it by eating:  Cereals Carrots Peas Spinach Milk Cheese Eggs Fish Flour But don’t forget to use sunscreen to prevent burns. The recommended amount for adults is 600 international units per day. For people over 70 an extra 200 per day is recommended. This is important to sustain strong bones in the later in life when people are vulnerable to breaking bones if they fall. You can also get vitamin D by eating:  Milk Yogurt Salmon Trout Tuna Halibut vitamin A is important for the visual system, cell growth, and proper immune function. Getting enough vitamin A may even help prevent cancer. You can get vitamin A by eating:  Yellow vegetables Liver Kidney Eggs and other dairy In addition to eggs, fortified cereals, fruit, spinach, meat, poultry and...


Bổ sung đủ nước. Duy trì chế độ ăn lành mạnh. Tập thể dục thường xuyên. Kiểm soát mức độ căng thẳng.

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. By keeping yourself well hydrated, you can help the process of digestion happen smoothly and easily. Water can help soften stool and help you avoid issues like constipation. It can also help you absorb certain nutrients more efficiently from the food you take in. Try keeping a water bottle with you at all times. Refill it whenever you finish it, and try to drink around 1 to 2 liters (0.3 to 0.5 US gal) of fluids every day. A healthy diet isn’t just defined by what you eat, but also by how often and how quickly you eat it. In order to make sure your digestion takes place as smoothly as possible, try to eat slowly. Don’t rush and eat too quickly. This can potentially cause stomach upset. Try to eat smaller meals throughout the day rather than overeating in one sitting. Naturally, what you eat does matter! Try foods with high fiber content, like fruits and vegetables. Try to make half of your plate vegetables at every meal. Also, try your best to lower or limit your intake of things like processed foods, and alcohol. Maintaining a regular exercise routine can promote overall health. In terms of your digestive health specifically, exercise can actually help strengthen the muscles in your abdomen and trigger the digestive process. Try fitting in a brisk walk or light jog at least a few times a week.  You can also fit exercise into your everyday routine by taking simple steps such as taking the stairs instead of the elevator, or picking the far parking spot rather than the one right by the door. Try to get at least 30 minutes of moderate-intensity exercise five days a week, or 150 minutes total. Stress can wreak havoc on your body, and really do a number on your digestive process. Stress can cause constipation, diarrhea, abdominal pain, and even loss of appetite. If you have high stress levels, try to find a de-stressing method that works for you, like daily meditation, or eliminating unnecessary triggers of stress.


Bổ sung đủ nước. Nghỉ ngơi đầy đủ. Hạn chế hoạt động thể chất khi bị viêm phế quản. Dùng máy tạo độ ẩm. Tránh tác nhân kích ứng. Uống thuốc giảm ho khi cần. Dùng thuốc long đờm. Nghiên cứu nguyên liệu thảo mộc.

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Staying properly hydrated while sick helps your body to continue functioning properly. You should drink 8-oz (250 ml) of fluid every one to two hours.  Staying hydrated helps to loosen congestion and maintain proper bodily functions.  If your doctor has restricted your fluid intake due to other medical complications, you should follow his or her instructions concerning hydration. Much of this fluid should be water or other low-calorie drinks to prevent yourself from taking in too many calories. Clear broth, diluted sports drinks, and warm lemon water with honey are other good options. Warm drinks have the additional benefit of soothing throats that are sore from excessive coughing. Do not consume drinks with caffeine or alcohol.  These drinks are diuretics and cause dehydration. Strive to get as much sleep as possible. You should aim to get at least seven hours of sleep per night, but if your illness prevents you from sleeping through the night, you should at least rest by lying with your head down or propped up. Sleep is a vital part of maintaining strong immune function. Without enough rest, your body will be unable to fight the virus. Basic tasks are usually fine, but you should avoid moderate or active exercise. This degree of activity can trigger coughing fits and wear away at your body's immune system. Turn the humidifier on at night and sleep with it running. Breathing in warm, moist air will loosen mucus in the airways, making it easier to breathe and reducing the severity of your coughs.  Clean the humidifier based on the manufacturer's instructions. If you fail to clean the humidifier, bacteria and fungi can grow inside the water container and distribute itself in the air. Bacteria or fungi in the air can complicate the bronchitis. You could also sit in a closed bathroom with hot water running out of the shower for 30 minutes. The steam produced by the water will work in the same way as the vapor produced by the humidifier. Pollution and cold air can make the condition worse. While you probably...


Bổ sung đủ nước. Tăng cường protein. Tăng cường chất béo tốt. Tăng cường chất sắt trong chế độ ăn. Tăng cường chất sắt trong chế độ ăn. Thêm gia vị cay vào bữa ăn. Tăng cường thịt nạc. Tính toán lượng calo. Tránh ăn kiêng cấp tốc.

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Besides all the other health benefits of drinking water, it will also help keep your metabolism up. When the body gets dehydrated, metabolism slows down. This means you won't burn as many calories, making it harder for you to lose the weight you want to. While protein is important for building muscles, it also helps keep your metabolism high. This is because the body burns a lot of calories digesting it, so your metabolic rate will stay high if protein is a normal part of your diet. Good sources of protein are chicken, fish like salmon and sardines, eggs, tofu, low-fat milk, low-fat cottage cheese, nuts, and beans. Heart disease is the number one killer of men in the United States, and diets high in saturated fats and cholesterol are a chief contributor to heart disease. Good fats, like mono- and polyunsaturated fats, lower cholesterol and decrease your risk of heart disease.  Sources of good fats include oily fish like salmon and sardines, olive oil, avocados, and nuts. Even when you're eating good fats, make sure no more than 25-35% of your overall calories come from fat. Any more will lead to weight gain. Iron deficiency will slow down your metabolism, so you'll want to get plenty of this nutrient in your diet. Some good sources of iron are shellfish. red meat, lentils, beans, and spinach. Carbohydrates are important for a diet geared towards building muscle. Without carbs, your body will burn protein for energy, which means that the protein won't go towards building your muscles. There are two kinds of carbs, however. Complex carbohydrates take longer for your body to digest than simple carbs. As a result, your body's metabolic rate will remain high if you eat these foods. Good sources of complex carbs include whole grain products, starchy vegetables, green leafy vegetables, and beans. Spicy foods like chili peppers give your metabolism a short boost right after eating. It doesn't last very long, but eating spices regularly can have a sustained effect on your metabolism. Try adding a scoop or two of chili...


Bổ sung đủ nước. Ăn đúng thực phẩm. Áp dụng chế độ ăn nhiều chất lỏng.

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A fever can easily cause you to become dehydrated, which can lead to various other symptoms. You will feel better and increase your body's ability to fight off your illness if you drink plenty of fluids.  The amount of water your body needs will depend upon many different factors, including your weight and activity level. Most people should drink between nine and 13 cups of water each day.  Water is best, but you can also drink juices, diluted sports drinks (1 part water to 1 part sports dink), or an oral electrolyte solution like Pedialyte. Eating foods that are rich in nutrients and easy for your body to digest will help you stay strong and fight off illnesses. Try to eat plenty of fruits and vegetables and avoid junk food.  Lean proteins and healthy fats from sources such as olive oil are very important. Eating foods that naturally contain probiotics, such as yogurt, may help your body fight off illness. You can also try supplementing your diet with multivitamins for general health, or with Vitamin C and Omega-3 fatty acids for immune strength and decreased inflammation. Be sure to discuss all supplements with your doctor, especially if you are taking any medications. You don't have to stick to an entirely liquid diet, but try incorporating more liquid foods into your diet in order to promote hydration and easy digestion. Popsicles and soups are two great options.


Bổ sung đủ protein mỗi ngày. Kết hợp đúng loại thực phẩm. Ăn ngũ cốc nguyên hạt. Ăn nhiều loại đậu và hạt. Tăng cường bổ sung protein từ thực vật – protein hoàn chỉnh. Ăn nhiều loại đậu và ngũ cốc suốt cả ngày. Lên thực đơn cho bữa ăn.

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In general, women need to consume around 46 g daily and men need to consume around 56 g daily.  Keep track of your protein intake throughout the day. You can use a journal or food tracker app on your phone to see how much more you need to eat as you progress through the day. Some people may need more protein than others. If you're performing moderate to intense exercise for more than 45 minutes daily or trying to lose weight, the total amount of protein you should consume maybe be greater. Combining certain plant-based proteins will give you a complete protein. Aim to consume a variety of whole grains, nuts and legumes – these foods together will provide all the essential amino acids your body needs to make a complete protein.  Combine legumes and whole grains for a complete protein. Examples include: rice and beans, lentils and barley, bulgur with beans or peanut butter on 100% whole wheat bread. Combing legumes with nuts and seeds also provides a complete protein. Whole grains provide an essential component to preparing complete proteins. Include a variety of whole grains each week to ensure you're eating a diverse diet. Eating 100% whole grains increases your chances of getting complete proteins in your diet.  Whole grains are unprocessed and contain all the parts of the grain – the germ, endosperm and bran. They are typically higher in nutrients like fiber and protein compared to processed grains like white flour or white rice.  Examples of whole grains include: oats or oatmeal, 100% whole wheat pasta, bulgur, buckwheat, millet, quinoa or brown rice. Other key food groups that make up complete protein are legumes and nuts. Again, choose a variety to eat each week.  Examples of legumes include: beans, lentils, peanuts and peas. Examples of nuts/seeds includes: walnuts, almonds, cashews, pumpkin seeds, sesame seeds, pistachios or pecans. Nuts are also a great source of healthy fats. This is important to consider especially if you're following a vegetarian or vegan diet and have a limited intake of some...


Bổ sung đủ vitamin C trong chế độ ăn. Ăn rau củ quả giàu vitamin C. Ăn các loại quả họ Cam. Nhận thức về liều vitamin C được khuyến nghị. Cẩn trọng với tuổi thọ của nguồn vitamin C. Biết được nguồn vitamin C nào là tốt nhất. Ăn nhiều rau lá xanh. Bổ sung khoai tây vào chế độ ăn. Cẩn thận khi sử dụng nước ép làm nguồn bổ sung vitamin C. Uống nước ép tươi.

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Getting enough vitamin C in your diet is key to getting all its benefits. Vitamin C supplements are measured in micrograms—see part one for the required amounts of vitamin C for different people. Many foods contain vitamin C, and consuming these can help you increase your vitamin C intake. Raw pineapple has 16mg of vitamin C, asparagus has 31 mg, raw broccoli has 89 mg, sun-dried tomatoes in oil have 101 mg, and raw parsley has 133 mg. Citrus is an especially good source of vitamin C. One cup of grapefruit, for instance, provides an entire day's worth of vitamin C, while a glass of orange juice is the equivalent of 165 percent of your daily vitamin C intake. Fresh squeezed orange juice or a physical orange is better for you than processed orange juice. What's more, the vitamin C in citrus will help curb stress by lowering stress hormone levels and possibly by reducing blood pressure, boost your energy by helping you to absorb iron better, and provide other essential phytonutrients that work in tandem with vitamin C, some of which aid memory. Check out the nutritional chart produced by your government's health department with respect to recommended daily intake of vitamin C. You'll be surprised how easy it is to vary your diet to include plenty of vitamin C sources. In the United States, the National Institutes of health have some recommendations. Vitamin C does not last in storage, so it is steadily lost the longer it is stored.  As such, be prepared to eat your food as fresh as possible rather than leaving it to linger in the refrigerator or pantry. For example, leaving your broccoli in the fridge and then boiling it will reduce the vitamin C content considerably, compared to freshly picking the broccoli and steaming it that same day.  It's good to grow your own vegetables if possible, even if you just grow broccoli on a balcony or potatoes in a bag or barrel.  Wash fresh fruits and vegetables and then allow them to dry. Store them in an airtight container in the refrigerator and eat them within a few days....


Bổ đôi quả dưa hấu.

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Find the center of the watermelon and cut through the fruit at the mid-point.


Bộc lộ cho cô ấy thấy những tố chất khiến bạn nổi bật. Không nên cố gắng quá mức. Duy trì thái độ tích cực. Duy trì sự tự tin. Nói lời tạm biệt khi bạn đang có một khoảng thời gian vui vẻ.

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You don't have to do backflips to leave an impression. However, you do want to walk away from the conversation making the girl feel like she has gotten to know you a little bit and that she has a sense of what makes you stand out from all of the other guys out there. Maybe it's your sense of humor, your charm, or your love for the guitar. Whatever it is, let her in a little bit and show her who you really are. That way, when she sees you again, she'll have something to talk about and will have fond memories of your last conversation. She doesn't have to know everything about you by the end of your ten or fifteen minute conversation. But she should walk away with at least one or two interesting facts about you. If you were just making small talk the whole time, then it would be hard to get to know each other on a real level. Remember to stay relaxed and to be yourself and know that the girl is likely just as nervous as you are. This means that you don't have to tell wildly made-up stories to get her attention or to talk about something you don't really like, like motorcycles, just because you think it'll make you sound cool. You shouldn't curse or say bad things about people just because you think it'll catch her eye. Just take a deep breath, relax, and talk about the things that you would say to any friend of yours instead of putting on an extra performance for the girl. If you're trying too hard, then the girl will be able to tell. Your goal should be to make her see that you like talking to her without showing that you think your conversation is a big deal. As you feel the conversation wrapping up, remember to stay positive, no matter what you're talking about. If you spent the last five minutes complaining about your parents, your teachers, the weather, or something else that has been getting you down, then the girl won't be left with a very positive impression. You want her to leave with good vibes and to remember that talking to you was actually fun, not annoying or even painful. You may feel like...


Bộc lộ cảm giác cô đơn. Nuôi thú cưng. Theo đuổi sở thích. Tham gia môn thể thao đơn lẻ. Đi phiêu lưu.

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If you are starting to feel lonely after cutting yourself off, don’t bottle up those feelings. Express them through creative outlets, such as journaling, painting, dancing or singing. Research shows that pets can improve your mood and your overall health. A person with a pet will likely have lower blood pressure and lower indicators of heart disease, such as triglyceride and cholesterol levels. Having a companion such as a cat or dog can ease loneliness as well. Keep your mind busy with a stimulating activity. Hobbies keep you moving forward. They can also help you with focus and concentration. Find a hobby that you like, such as knitting, playing music, gardening or woodworking. Just because you’ve cut yourself off from society doesn’t mean you have to spend your time holed up in your house. Get outside and get some exercise by participating in a solo sport, like cycling, hiking, running, or yoga. Now that you have cut yourself off from your friends and family, you can do exactly what you want. Go hiking, take a cross-country bike ride, or go canoeing.  You can enjoy your solitude with a great adventure.


Bộc lộ cảm xúc của bản thân nhiều hơn. Bỏ qua sự tức giận. Luyện tập cách tin tưởng. Cảm thông với người bạn đời của bạn.

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Infidelity is often correlated with emotional distance between you and your partner, and one way to avoid the urge to cheat in the first place is to remain emotionally close. Is it possible that you and your partner had difficulty sharing emotions in the past?  In the future, learning to share your feelings effectively may open up the possibility of sharing with your partner your desire to cheat, before cheating. Consider talking openly with your partner in the future about your experiences and perspective on commitment.  To avoid making someone else feel attacked or hurt, start your sentences with “I feel that…” This makes it clear that you feel a certain way, and are not arguing or stating something as a fact. Give yourself permission to move on. Remember that you might feel sad or angry now, but you won’t feel this way forever. Don’t bottle your anger up inside, but address it. Work on letting go of the pain, while remembering the lessons you’ve learned.  If you are angry at your partner, but your partner does not know why, you should tell your partner. Resist the urge to throw the betrayal in your partner’s face during arguments. It will hurt your trust for one another and keep you both from moving past the betrayal. To move forward in your relationship, you must have a nugget of trust between the two of you. Don't look for clues or evidence that they are cheating again. Being able to forgive your partner and move past this hurdle will strengthen your relationship in the long run.  Trust your partner to uphold their end of whatever rules, boundaries, or effort you decided to put into effect. If you said so, trust them to bring up any issues they have. It may seem scary to trust someone to do exactly what they failed to do last time, but there is no alternative that leads to a trusting relationship again. Trust yourself. If you do not feel comfortable, figure out why. If you feel like you cannot trust the other person, address it instead of ignoring how you feel. Part of forgiveness is seeing your...


Bữa ăn cuối trong ngày nên cách giờ ngủ ít nhất hai tiếng. Ăn bữa tối với các thức ăn có tác dụng hỗ trợ giấc ngủ. Chú ý đến lượng caffeine nạp vào. Uống trà thảo mộc trước khi ngủ. Tập thể dục đều đặn. Tham khảo bác sĩ về việc dùng thực phẩm bổ sung melatonin. Hỏi bác sĩ về các liệu pháp thảo dược.

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Having a full stomach can keep you awake for hours. You should also avoid eating spicy, rich, or heavy food before bedtime because these foods are harder for your body to digest and may make it hard to fall asleep. If you are hungry before bed, have a light snack, such as a half of a turkey sandwich, a small bowl of low sugar cereal with low-fat milk, or a banana. Certain foods disrupt sleep while other foods may help promote good sleep. If you are having trouble sleeping due to stress, you may be able to help yourself relax by eating sleep promoting foods. What you eat for dinner and in the evening hours will influence the quality of your sleep the most, so it is important to choose wisely.  Choose lean protein over fatty protein. Lean proteins like chicken, turkey, and fish are high in tryptophan, which increases serotonin levels and may help you sleep better. Fatty protein such as sausage, cheese, and fried meats are harder to digest and may keep you up at night. Choose whole grains over processed ones. Brown rice, whole wheat bread, and whole wheat pasta may help promote good sleep. White rice, white pasta, white bread, and other simple carbohydrates reduce your serotonin levels and may affect your sleep. Avoid sweets and added sugar in the evenings. It can cause you to stay awake. Caffeine is a stimulant that can remain in your body 8-14 hours after you drink it. This means that having a coffee with dinner can keep you up at night. To reduce the chance of having trouble sleeping due to caffeine, stop drinking all caffeinated beverages at least eight hours before your bedtime. Coffee, black tea, cola, and hot cocoa are some examples of beverages that contain caffeine, but check the label on anything that you drink in the afternoon and evening to be sure. A hot cup of tea is a great relaxation aid that can promote a good night's sleep. You can incorporate a hot cup of herbal tea into your bedtime ritual as a nice way to wind down in the evening. Just make sure that you choose a tea that is caffeine-free....


Ca hát. Sửa chữa sai lầm. Tạo danh sách thành tích. Đừng nhìn lại quá khứ. Làm điều gì đó vui vẻ. Thưởng thức niềm vui riêng. Tạm tránh xa những người và những điều khiến bạn mệt mỏi. Dành thời gian cho bạn bè và gia đình. Thiền và cầu nguyện.

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Studies suggest that singing offers many of the emotional, mental and physical health benefits provided by exercise. Singing loudly releases endorphins and relieves stress. If you don't feel comfortable singing in front of other people, do it when you're alone in the shower or in your car. A guilty conscience can weigh down your emotional well-being. Apologize to anyone you need to apologize to. Go out of your way to mend a relationship you damaged. You won't be able to turn back the hands of time, but by doing everything you can to correct your mistakes, you'll spend less time losing energy on guilt. Likewise, if there is someone in your life who has wronged you, make a conscious choice to forgive that person. Anger and hatred can consume just as much energy as guilt. Recharge a depleted sense of self-confidence by sitting down and making a list of the things you've accomplished in the past week, month or year. Doing this on a regular basis will keep you feeling continually recharged, so remember to do it as often as possible. Avoid thinking about the things you wanted to do but didn't get done. The point is to tally up your accomplishments and not to focus on where you fell short for the month. After all, most people base their lists on what they would like to accomplish for the day or week, but usually expectations actually outweigh what people can realistically accomplish in a 24 hour period. Everyone makes mistakes. Mistakes are an inevitable part of the human experience, but people sometimes get hung up on their own mistakes and dwell on them for extended periods of time. The next time you make a mistake, acknowledge it, then remind yourself to get right back on track. Life is busy, and in your quest to be responsible, you may find yourself postponing the things you enjoy doing or the experiences you would like to try. Doing this too often can make life feel less exciting. A tedious, uneventful life may make you feel more sluggish and less motivated than you want to be.  Schedule time once a week (or...


Cai thuốc lá Chọn mát xa chuyên sâu để thải độc tố tích tụ lâu ngày. Thử châm cứu để thải độc tố tích tụ. Tránh các chất độc hại từ môi trường vì chúng có thể xâm nhập vào cơ thể. Tập thể dục Ngủ đủ giấc để cơ thể có thể tự phục hồi và lấy lại sức. Kiểm soát căng thẳng Thử nhịn ăn trong 1-2 ngày.

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if you do. Smoking is one of the worst things you can do to introduce toxins into your body. Aside from nicotine, most commercial cigarette brands contain over 4000 other toxic chemicals. Even after you quit smoking, these toxins will linger in your body for some time. For this reason - smoking should be the first thing to go when trying to cleanse your body naturally. Here's one suggestion that should be welcome news! A good, intense massage can actually help to rid the body of excess toxins, when performed by a trained professional. The massage needs to focus on pressure points within the muscles, where toxins have a tendency to accumulate. The deep stimulation of this muscle tissue can actually release the toxins, allowing them to be flushed naturally from the system.  Make sure you see a registered massage therapist who has experience with toxin-releasing massage techniques. Remember to drink plenty of water after your massage session to speed up the flushing-out process. to help remove built-up toxins. Acupuncture is a form of holistic treatment which works by inserting tiny needs into the skin at pressure points around the body.  Acupuncture can help to cleanse the body by targeting pressure points where toxins tend to build up. The toxins are then released, so that they can be naturally flushed out of your system.  Though it may not sound like it, acupuncture can be a very relaxing experience and many people have found it to be an extremely effective treatment for ailments as diverse as sinus blockages and fertility problems.  Make sure you see a licensed acupuncturist for treatment, as it can be dangerous when practiced incorrectly. This one can be tricky, especially in modern times when air pollution and overuse of chemicals is so pervasive in Western society. Whenever possible you should try to surround yourself with clean fresh air and avoid breathing in city smog and factory smoke. Escape to the country or seaside for the weekend, if you can, to clear the city from your lungs.  Also avoid...


Cai thuốc lá Cố gắng giảm căng thẳng. Tập nhẹ nhàng sau khi tập bài tập nặng. Giảm cân Hỏi bác sĩ về việc ngừng uống thuốc hoặc đổi thuốc.

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. Among a vast number of other health benefits, quitting smoking can help bring your WBC back to a normal range. Ask your doctor for help choosing a smoking cessation plan. If you've just gone through a short-term stressful situation, your WBC count should return to normal within hours or days. However, long-term stress can ultimately weaken your immune system, so try to lighten your load.  Avoid overbooking yourself, and don't feel bad when you have to say no to something. When you feel stressed out, try meditating, listening to relaxing music, or breathing slowly for 20 to 30 minutes. If you exercised just before your blood test, your high WBC count is probably due to your workout. A hard workout, intense sports, and other demanding forms of exercise can raise WBC levels by 200 to 300 percent. Those levels usually decrease rapidly within a few hours.  There's no evidence that these changes in WBC counts are dangerous, but 15 minutes of active recovery after intense exercise can help reduce rapid shifts.  Active recovery is a less intense exercise that helps cool you down, like a brisk walk after a fast jog. High WBC counts can be related to obesity. This is because obesity causes widespread inflammation in your body, which increases your white blood cell levels. Losing weight can help reduce the inflammation in your body, which may decrease your elevated counts. Eating a healthy diet and getting at least 30 minutes of exercise daily can help you lose weight. If you can rule out other causes and your medication is working, your doctor probably won't recommend making any changes.  For some medications, finding the right type and dosage can be tricky, so an alternative with fewer side effects might not be an effective option. Never stop taking a prescription medication without your doctor's approval.


Cai thuốc lá Không uống rượu bia. Giảm căng thẳng hiệu quả. Tập thể dục nếu bác sĩ cho phép.

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. Smoking and / or chewing tobacco can cause your arteries to become harder and narrower, making your blood pressure rise. If you live with a smoker, ask them to smoke outside so you won’t be exposed to the secondhand smoke. This is particularly important during the time that you are recovering from surgery. If you, yourself, need help quitting, you can try:  Talking to your doctor to develop a treatment plan that will work for you. Getting social support from hotlines, support groups, or an addictions counselor.  Trying medications or nicotine replacement therapies. If you recently had surgery, you may be on medications to manage any health conditions and help you heal. Alcohol can interact with many medications.  In addition, if your doctor has advised you to lose weight, alcoholic drinks are high in calories and will make it difficult to get your weight down If you need help quitting drinking, talk to your doctor about getting medical treatment and support. Your doctor may be able to suggest treatments, support groups, and counseling services to help you. Recovering from surgery is stressful, both physically and emotionally. Some widely used relaxation techniques that can be used even when you may have limited physical mobility include:  Meditation  Music or art therapy  Deep breathing Visualizing calming images  Progressively tensing and relaxing each muscle group in your body Exercise is an excellent way to reduce stress and lose weight. However, if you are recovering from surgery, it is important that you do not do more than your body can handle.  Walking daily is safe exercise after many types of surgery, so check with your doctor if it is appropriate after your surgery, and when you can start this. Consult your doctor and a physical therapist to create an exercise program that will be safe for you. Be sure to attend all follow-up appointments with both your doctor and physical therapist so they can verify that the exercise is continuing to be beneficial for you.