7 Tips to overcome insomnia

7 Tips to overcome insomnia

Insomnia is a common problem that affects your energy, your mood, your health and ability to function properly during the day. Insomnia is defined by the quality of your sleep and how you feel after sleeping. Contrary to what most people think, el insomnio no es un desorden del sueño, sino una queja del mismo. Si estás sufriendo de insomnio o conoces a alguien que esté pasando por esto, toma nota de estos consejos para superar este terrible problema.

Disminuye tu consumo de cafeína

Evalúa la cantidad de cafeína que estás tomando cada día. La mejor manera de saberlo es llevando una especie de diario alimenticio semanal. Analiza bien de dónde viene: de las gaseosas, bebidas energéticas, café o medicamentos. Tomar mucho café puede causar nervios e inquietud.

Reduce el estrés

Es mucho más fácil decirlo que ponerlo en práctica, o al menos controlarlo de una manera más positiva ayudará a tu insomnio. El estrés hace que nuestras mentes piensen demasiado, así que trata de atar todos los cabos sueltos antes de dormir.

Si estás pensando en postergar la limpieza de la casa o terminar un proyecto pequeño, lo mejor es que lo hagas antes de irte a la cama. No solo estás sacando algo de tu lista de pendientes, sino que estás reduciendo la cantidad de estrés que te impactará al día siguiente.

Evidentemente, no existen maneras de eliminar el estrés por completo, así que lo mejor es que busques alternativas para controlarlo.

Presta atención a los medicamentos

Si estás tomando medicamentos, lee los efectos colaterales que pueda tener su consumo, y si tienes alguna pregunta al respecto, lo mejor es que lo consultes con tu médico o tu farmacólogo.

Algunos medicamentos contienen cafeína: antidepressants, medicamentos para el resfriado y la gripe que contienen alcohol, analgésicos como midol, excedrin, diuréticos, corticosteroides, y medicamentos para la presión alta y la hormona tiroidea.

Préstale atención a las condiciones médicas

Existen muchas condiciones médicas que pueden causar insomnio, algunas de ellas son: asma, allergies, la enfermedad de Parkinson, hipertiroidismo, reflujo, enfermedades del hígado, cáncer o dolor crónico.

Si sufres de algunas de estas condiciones o de otras enfermedades que contribuyan al insomnio, lo mejor es que consultes con tu médico. Debe haber medicamentos o terapias que puedas incorporar en tu día a día que te ayuden a dormir mejor.

Observa el ambiente donde duermes

Échale un vistazo a la habitación donde duermes y analiza cuidadosamente tus alrededores. ¿Cómo es la luz? ¿Pasa una corriente de aire o sientes mucho calor? ¿Trabajas en tu cama?

Hazte estas preguntas y trabaja en resolver esos problemas. Ajusta la luz, compra una mejor almohada, ajusta el termostato, no lleves tu trabajo a la habitación, o saca el televisor.

Establece una rutina diaria

A tu cuerpo le encanta el balance y la regularidad. A esto se le llama homeóstasis o estabilidad, y respondemos y funcionamos mejor con eso. Ir a la cama todas las noches a la misma hora puede crear ese hábito que tanto necesitas.

La consistencia fortalece el ciclo de sueño de tu cuerpo, lo que te permite tener un sueño más reparador durante la noche. Bien sea que tomes una ducha a la misma hora, o que leas un capítulo de algún libro, lo importante es crear una rutina y apegarse a ella.

No comas demasiado antes de ir a dormir

Ir a dormir después de comer demasiado puede hacerte sentir hinchado, y tan estomacalmente indispuesto que no te permitirá conciliar el sueño. El cuerpo se satura cuando tiene que quemar una gran cantidad de alimentos.

Dolores estomacales por hambre también pueden mantenerte despierto. Así que un bocadillo ligero puede alejarte de eso y ayudarte a tener un sueño reparador. Consume proteínas, nueces y semillas. Tés como el de camomila y el verde pueden ayudar a relajar el cuerpo para una buena noche de sueño.

El insomnio puede ser uno de los problemas más terribles, pues una vida sin descanso está destinada al desequilibrio, e incluso a desarrollar enfermedades. Si estás sufriendo de insomnio, préstale la atención necesaria y comienza a luchar contra él.

The 70% of foodstuffs supermarket are ultraprocesados

The 70% of foodstuffs supermarket are ultraprocesados

Foodwatch Netherlands has conducted an investigation to determine the presence of ultraprocesados ​​food products in supermarkets, for it has compiled a sample 651 products in major supermarket chains in the country, Jumbo, Albert Heijn and Lidl. According to the results, a 70% of the products sold are highly processed.

According to data collected for investigation of Foodwatch Netherlands, the 70% of foodstuffs supermarket are ultraprocesados. What does this mean? such foods incorporate ingredients that have undergone processes such as hydrolysis of proteins, hydrogenation, refining and extrusion flour, inter alia. They also have a high number of additives such as dyes, preservatives, emulsifiers and flavorings.

The most common ultraprocesados ​​producos usually snacks, refreshments, industrial bakery, refined grains, milk preparations, bars and prepared foods. Regular consumption of these foods is associated with problems and diseases such as obesity, diabetes type 2, some forms of cancer, CVD, etc..

Foodwatch complaint that ultraprocesados ​​products (little bit (or nothing) healthy) dominate supermarket shelves, and although he speaks of supermarkets in the Netherlands, Data can be transferred to other countries. In research they were collected 651 food products from three of the major supermarket chains in the country, Jumbo, Albert Heijn and Lidl. These products are divided into four categories, raw or lightly processed foods such as vegetables, fruits, eggs or milk, processed ingredients such as oils or salt, processed foods such as canned, sausage, breads, and highly processed foods such as breakfast cereals, the French fries, instant soups, desserts or delicatessen, etc..

After analysis it was determined that 459 of the 651 products analyzed, which represents 70.5% of the sample, They are framed in the category of food or highly processed ultraprocesados, in the category of fresh food they were included 106 products (16%), in the category of processed foods 67 products (10%) and 19 remaining (3%) They were framed in the category of processed ingredients. Foodwatch highlights the remarkable presence of sugar in highly processed foods ( in 350 of the 459 products), It can be found in all kinds of products and preparations, some would suspect not many consumers that contain, for example prepared salads or fish dumplings, inter alia. On the other hand, until 69% of highly processed foods study (315) containing high amounts of salt. Ultimately, the 93% of these products (429 of the 459) containing excess sugar or salt.

Dutch recalls that regular consumption of foods ultraprocesados ​​can cause various health problems, which makes sense considering that they have a high content of saturated fat, sugars and salt, They are low in nutrients like vitamins and minerals, the dietary fiber content is reduced, its energy density is high and provide a large number of empty calories. The World Health Organization (WHO) warns of the association between highly processed foods and disease as discussed above, so they do the International Agency for Research on Cancer (IARC), other organizations dedicated to health, many researchers and even government regulatory agencies. Warn about the dangers of abuse of these products, but governments hardly do anything about it, It is still marketed legally marketed as snuff although it is a dangerous product.

Source: http://viagourmet.com/blogs/noticias/el-70-de-los-productos-alimenticios-de-un-supermercado-son-ultraprocesados

 

8 foods that keep you full and help you lose weight

8 foods that keep you full and help you lose weight

You commit yourself to exercise is only part of carrying a healthy lifestyle. Some of our biggest health challenges focus on our food choices, especially when we are hungry.

When we try to make positive changes to our diet, It is difficult to resist the temptation of snacks. The more hungry we, we are more likely to eat whatever is available.

If you've noticed that you're choosing the wrong kind of food, you must know what snacks they can give you the feeling of being full longer, not to feel hungry all the time. This will help end those bad eating habits and focus on creating a healthy lifestyle.

Some of the best snacks to satisfy hunger are full of protein. Protein gives you that feeling of being full without consuming lots of extra calories and processed sugar.

Also, according to experts, Protein gives you many health benefits that have been confirmed in numerous studies in science (https://nutricionsinmas.com/para-que-sirven-las-proteinas/).

Foods with high fiber content, will take longer for your body to be digested, which means that your level of blood sugar will gradually increase and will remain stable for longer. Then, we will see 8 snacks that we can suppress hunger without sacrificing our health goals.

1. Pochoclo (popcorn)

Not all popcorn is made in the same way. If you go to the movies and ask for a bucket of salty popcorn with butter, you will not be doing any favors. The homemade pochoclo, seasoned with herbs or nutritional yeast, You can give you the same satisfaction without as many calories. Its high fiber content makes it a good alternative to the empty calories you get from a bag of cookies.

2. Dark chocolate

So is, you can eat chocolate without sabotaging your health. The key to this snack, is looking for quality. Go to any kiosk and buy your favorite chocolate bar will not help. That kind of chocolate is full of sugar, fats and unpronounceable ingredients that will only increase the size of your belly. The black chocolate contains a high percentage of cocoa, it has a more bitter taste than milk chocolate, but they have many health benefits. The taste of black chocolate slows your digestion, which makes you feel fuller longer. It also regulates the production of a hormone that stimulates hunger.

3. Greek yogurt

Yogurt has always been considered healthy, but some are full of sugar. Options with low fat or fat free are not as good. Some of the nutrients of yogurt are soluble in fat, which means that your body needs to consume fat to benefit from these nutrients. Greek yogurt is a good choice to reduce appetite because it contains sugar half and twice the regular yogurt protein. It is also an excellent source of calcium, and probiotics that have are good for your digestion.

4. almonds

Their high protein and fiber, plus an excellent texture, almonds make the perfect snack for a busy day. Limit your intake to one serving to get the most benefit.

5. Fruits and vegetables rich in water

This works much like a glass of water before you start eating so. Water-rich foods like cucumbers, carrots and melons, They can satisfy your hunger and keep you hydrated. These foods are also rich in fiber and nutrients you need to feel better.

6. Avocado (avocado)

The avocado has a high content of monounsaturated fats (good fats) and fiber. You can spread some on bread or toast, and even eat it directly in spoonfuls to satisfy your hunger faster.

7. Humus

Hummus is made from chickpeas, making it an excellent source of protein and fiber. When you combine humus-rich vegetables like carrots water, cucumbers, celery or peas, one that will leave you hydrated and satisfied winning combination.

8. eggs

Quite apart from all the bad reputation that the eggs have had for years, just nothing more hunger than an egg. containing protein, leaves you wanting for a long time. A recent study showed that people who ate two eggs for breakfast ate less at lunch, compared to other group eating cereal bowl with the same amount of calories.

Bad food choices can damage your diet plans. Listen to your body and find food they kill your appetite and you provide nutritional contributions.

 

About the Author: Edith Gomez is editor-in Gananci, passionate about digital marketing, specializing in online communication. He refuses to go to bed every night without having learned something new. Is concerned about business ideas and, even more, provide a creative look to the small world in which we live. Twitter: @edigomben

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