Increase your resistance to diet

Resistance bombs to

The flu season has started. Do you feel that your resistance is low? There you can make a difference by healthy food.

It's not that your resistance in autumn and winter is lower than in summer. You resistor has only a bit heavier to endure.

Bacteria and viruses

This is because we are more often indoors with the windows closed. This makes the air less frequently changed, allowing bacteria much longer persist and multiply well.

Additionally you come into contact with many more people, more often because you take the bus or train instead of the bike. These effects of colder weather increase the risk of infection.

Optimal nutrition

A healthy and varied diet can also contribute to a good resistance. A healthy diet consists of enough whole grains , two servings of fruit, 200 grams of vegetables, one to two times (skim) milk, meat, fish or meat substitute, enough fats and adequate moisture.

Provide plenty of variety, because all products contain more nutritious and in different quantities. By varying much, you get enough of everything inside.

Vitamin A and C

The vitamins A and C are very important for proper resistance. Vitamin A is important for the health of your skin. Vitamin C ensures that more proteins are made, these pathogens off. Real resistance bomblets are: liver, spreads, margarine, fish, dairy products, citrus fruits, vegetables and potatoes.

Intestinal flora

In addition, a healthy intestinal flora is important for proper resistance. The main part of our immune system is indeed in the intestines. Always allow adequate fiber from fruits, vegetables and whole grains and drink well enough.

Other tips

• Provide sufficient exercise.
• Get enough sleep and avoid stress.
• Ventilate your home well windows ajar.
• Go regularly go outside.
• Maintain good personal hygiene. Especially your hands are a major source of contamination. Wash your hands frequently and therefore good.

5 myths about alcohol

The hangover comes later

Headache, nausea and a dry mouth? Sometimes you have a very pleasant evening and watch you not work so well on how much you drink. The next morning, can you then significantly affected.

 

 1. The next morning just by drinking again

Especially among students, this is a very popular myth. It also seems a bit of work, but the hangover is just a bit later. A better solution is lemonade, juice or sports drink. It is good to drink anywhere sugar. Sports drinks are best because they contain valuable minerals and salts.

2. Take a paracetamol before sleeping

Many people recommend taking a paracetamol before going to sleep, so you wake up with no headaches. But there are two problems: the means and time. When you sleep, your liver is working hard to process all the alcohol. The paracetamol you throw on top, it's a bit too much for your liver. Paracetamol is in a different way than normal demolished, leaving toxic substances are released.

You can therefore better take ibuprofen. Take with you better wait until you are awake again, unless you plan to spend less than four hours sleep. Incidentally much sleep just good for your body. It has the tranquility necessary for all alcohol to be processed. If you take one or two pills on standing, you're an hour later completely pain free.

3. Some food before bedtime alcohol absorbs and reduces your hangover

Again this is not true. Eating before you drink alcohol can be absorbed and thus delaying its absorption. Fat and protein foods is taking over the best.

Before you go to sleep, you can still try one or two glasses of water to drink. This helps prevent dehydration. Some people also recommend taking a vitamin supplement to take. Preferably one with a good amount of B vitamins.

4. When you both weigh much, you can have as much alcohol

How much alcohol is needed to get drunk or get a hangover, is dependent on many factors. The important thing is your gender. Women can really tolerate less alcohol than men. First, they have less water in their bodies, so the alcohol is less diluted. Secondly, men have a more efficient system for alcohol already in the stomach to break down.

5. Wine is healthier than beer

In many studies it is shown that red wine also really can be healthy. A daily glass of red wine helps prevent heart disease and cancer. But if you drink so much that you get a hangover, it is not good anymore.

To avoid hangovers, beer is often a better choice than wine. Red wine contains tannins, which can cause headaches. Beer is also shown that a number of beneficial effects on your health. It would help against Alzheimer's and osteoporosis .

Insomnia during the transition

An typical transition complaint

In the hectic life of Western man, it is important to have a good sleep. The effects of a night without sleep, the next day the same noticeable. During the transition insomnia may occur more frequently. How do you deal with insomnia? 

Insomnia can be seen as atypical transition complaint, just like palpitations, weight gain, headaches and mood swings. These are all symptoms that occur during the transition, but not clearly related to the changes in hormones.

Many forms

That does not mean that they are less annoying. Insomnia or disturbed sleep during the transition can take many forms. 

Including by difficulty falling asleep and waking up during the night. Often hot flashes, night sweats and sometimes even breathing disorders such as sleep apnea causing this. 

There are also other reasons for insomnia. Thus, the physical, psychological and hormonal changes associated with the transition a considerable impact on the quality of sleep. 

But also changes in lifestyle, your health and your relationship with your partner can be a cause. The lack of sleep leads to fatigue at least during the day and can also cause minor inconveniences. 

Incidentally, it is true that the need for sleep decreases as you age. Elderly sleep lighter and shorter. You lies awake in bed tossing and turning, because you used to a certain time sleeping. But your body is now no longer necessary. Insomnia does not necessarily have to be related to the transition. 

Insomnia addressing

Are you still convinced that the insomnia complaint transition is?Then there are a few things to do. If we use sedatives aside from, there are some general remedies. A cup of warm milk before bedtime take for example, or even in a warm bath or shower. 

In the afternoon energetic sports provides a healthy fatigue and need for sleep. A walk, gardening or stretching for that matter can also be sufficient. Visit sauna or a massage also help, as well as the use of homeopathic medicines. 

Pay careful attention to your diet: extensive lunch and dine light and no later than three hours before bedtime. Put more easy on the use of caffeine (coffee, tea, chocolate, cola). Obesity can also be a cause of insomnia. 

Avoid stimulating activities in the evening when watching TV and computer and get a dark, not too warm bedroom. Also, acupuncture can help with insomnia. It is important to provide for a regular life: get up on time and do not go to bed too late. 

Sensitivity increases

It is known that women are susceptible to the influence of stress, health problems, changes in the relationship with age, deaths and other life events. 

During the transition may increase sensitivity. If the solutions do not work, it is advisable to see if therapy might help to combat insomnia. 

It is important for short-term insomnia, such as hot flushes or traumatic life events, treatable. In order to prevent the situation from the hand. 

Or hormone treatment improves sleep in women with hot flashes is debatable. Recent studies suggest little improvement in sleep time in taking female hormones. The use of melatonin tablets can have a beneficial effect. Melatonin is a natural substance that has positive effects on inter alia entering and staying asleep. 

The most important remedy for insomnia during the transition is free and without much difficulty to obtain relaxation . Sleep is rest, so make sure you are in a quiet position ends when the time comes. Leave the worries for tomorrow.

Breathlessness by hyperventilation

Too much breathing

You feel that you are getting enough oxygen, the sweat you. The faster you breathe, the worse it gets. "I can not breathe, I'm choking, do you panic. Do you recognize this situation?Then you probably suffer from hyperventilation. Tension and stress are often the underlying cause. 

It is a very anxious feeling, the idea that you are going to suffocate because you have insufficient oxygen intake. Some people think a heart attack and thereby become even more panic. 

Non-hazardous

Yet a hyperventilation attack is not dangerous. Usually I'll be there in ten minutes from. But that is of course easy to say. Ten minutes seems like an eternity when you have such an attack.Here you can read in any case more hyperventilation about what is and what you can do.

If you literally translates hyperventilation, breathing is that too many "hyper" is too much and 'ventilation' is breathing. That is exactly what happens during a hyperventilation attack. Your breathing starts to race.

Breathing normally do without you thinking about it. You inhale oxygen (O2) and carbon dioxide (CO2). Whatever you do, your breathing adapts. So you breathe calmly and slowly while you sleep, because you need less oxygen. If you exercise or other strenuous activity performed, you breathe faster. Then ask your body because more oxygen.

Annoying symptoms

With hyperventilation, something strange happens: you get faster and faster breath while you do not need extra oxygen. And then you'll soon suffer from all kinds of unpleasant symptoms:

• shortness of breath and tightness
• dizziness
• weak legs
• blurred vision
• sweat
• the idea that you are going to faint
• rapid heartbeat
• pain in the chest
• a dry mouth
• tingling in your arms and legs
• cramping

The culprit is usually a shortage of CO2. After all, you breathe out carbon dioxide at a furious pace. Too little CO2 causes the blood vessels to constrict and less blood goes to your brains.

It comes at a moment less oxygen to your organs and tissues.Recently been shown that people who have enough CO2, may also hyperventilate. In that respect, more research is needed into the exact cause of the complaints.

Chronic hyperventilation

In addition to the above-described attacks, there is also chronic.It can actually hyperventilate continuously, day and night. Usually you that do not even notice, because the symptoms are less severe than an acute attack .

But you do still suffer from vague symptoms like fatigue, anxiety, stabbing your chest, concentration problems and head and abdominal pain. It may take a while before the correct diagnosis is then made.

Cause: tensions

But what is the cause of this hurried breathing? The answer: stress, anxiety, stress, psychological stress and fatigue. If you are extremely tense, your body produces stress hormones such as adrenaline, to. As if you're preparing for a major effort so.Therefore you will breathe faster and increases your heart rate.With hyperventilation as a result.

Consider the following situations:

• Long wait in a stuffy room with many people as you can not stand.
• To a funeral or a hospital even though you find that scary.
• A period of tremendous stress, so you too long on your toes.
• An outburst of anger or panic attack.

Once you've had a hyperventilation attack, you're probably afraid this one more time to do. Precisely because of that fear increases the risk of hyperventilating will only increase.

And if the attacks are still under the same circumstances, this may also to a phobia for that particular place or situation worries.

First aid

It's hard when you're panicked, but eventually you literally catch your breath to find out. To slow to breathe, it is necessary to relax. You can do that by thinking with your breathing to count: three seconds to inhale, six seconds to exhale, and so forth.

Breathing into a bag can also help. If you hold your nose and mouth, you breathe the exhaled air again. Because the air is full of CO2, the worst symptoms usually disappear quickly. You can also form a shell with your hands and breathe it.

What further help is just hold your breath. Your breathing adapts itself over again. Or provide distraction by talking to someone.One can also sing. While talking and singing does not let you on your breathing.

Further treatment

If you frequently suffer from hyperventilation , it is wise to address the root causes to address. Maybe you're taking psychological help. It is certainly good to try to keep the situations you experience a panic attack.