Exercise for body relaxation in qigong complexes is allocated in a special section. The ability to properly relax the body is considered the key to health in this philosophy.

Perhaps many people are skeptical about such practices, because for European countries, physical exercises that came from the East are not completely clear due to a special philosophical and psychosomatic approach. I agree that, of course, before borrowing something from another culture, it is worth studying and checking what effect certain practices have on the body and mental state.

Those exercises for body relaxation, which are presented in this article, have long been widely used in European practices. They are safe and can be used both in the morning to wake up the body, and in the evening or during the day to relieve tension.

The exercise for body relaxation is called “Patting the trunk”.

Let’s stand up freely. The arms are lowered, the back is straight. Feel the top of your head, which stretches upwards without effort. But at the same time it keeps your spine straight. The shoulders are relaxed. Hands like whips. It is with them that we will do body pats.

To get into the main stand, take a step to the side with your left foot, about shoulder width apart. Close your fingers into an “empty” fist. That is, the fingers are closed, but there is free space inside the fist. Close your eyes and focus on doing the exercise. We breathe calmly and slowly.

There are five movements in total. They are paired. That is, they are performed when turning in one direction and the other.

The main movement is turns in the lower back – left – right. At the same time, the hands seem to hang freely, and when turning, they tap on the body. Moreover, the hand that is in front of the torso strikes it with the inner part of the fist. And the hand that is located on the back side is the outer part of the fist.

1 movement.

From the initial position, we turn the trunk to the left: the right hand ” slaps” on the pubis, the left on the coccyx. We do the same in the other direction. Without stopping, we perform 8 such cycles. With this movement, we activate the work of two channels: anterior-median and posterior-median.

Pubic and coccyx area
2 movement.

Continuing the first movement, we turn the trunk to the left, but now the hands rise higher. The right hand hits the stomach at the navel level, the left hand hits the cretz area. We repeat everything to the right side. We do 8 such cycles in total. We activate the work of the intestines and relax the lower part of the trunk.

Navel level and sacrum area
3 movement

We also continue the previous exercise, but we raise our hands even higher: the area of floating ribs and the lower back. And we also repeat 4-8 times. We activate the work of the channels of the liver, spleen and kidneys

Floating ribs and lower back level
4 movement

We continue to make turns. The arms are raised even higher: in front – the area between the nipples, from the back-between the shoulder blades, as soon as possible. We also repeat 4-8 times

The area between the nipples and shoulder blades
5 movement

Here, hands are patted on the collarbone and back muscles, at such a height as you can reach. But! Patting is performed not with a fist, but with an open palm. The movement is also performed 4-8 times. This movement relaxes the clamps of the neck and thoracic spine.

The area of the clavicle and back muscles. The hand is open

Now we “go back ” down, performing all the movements in the opposite direction. At the same time, the number of repetitions can be chosen arbitrarily, as it will be comfortable for you.

The benefits of the exercise

1. We relax the body, thereby removing the clamps and pains of the body

2. Tapping and free movement of the hands, combined with a slight turn of the trunk, relieves tension in the cervical and thoracic regions. Which is especially important for those. who works for a long time in a sitting position, at the computer. The result of such hard work is often a curvature of the spine. Therefore, it is advisable to perform this exercise several times during the working day.

3. Exercise activates the work of the channels of the kidneys, spleen, liver and intestines.

Misconceptions about yoga are myths, stereotypes that have developed in Western culture due to different interpretations of the very essence of yoga.

Yoga is a discipline of the mind and body. Thanks to regular practice, you can become more energetic, healthy, relaxed and stress-resistant. Some people already after the first training sessions feel  more harmonious; they notice how the strength of the spirit grows stronger, the efficiency increases.

But since yoga is not a traditional physical activity, but a phenomenon that came from another culture, many false attitudes have formed around this discipline.

The misconception about yoga No. 1: “Yoga is boring”

In the age of deep materialism and consumerism, it is very difficult to find an adequate system of self-development on your way, which would offer not only care for the beauty and health of the body, but also work with a restless mind and uncontrollable emotions. At the same time, such an integrated approach is necessary for the development of mindfulness.

If you have tried yoga and you were visited by the idea that this is not “your” thing, then maybe it’s just not your style, and there are a lot of yoga styles to try. It also makes sense to attend several classes in several different places. Compare approaches and your feelings after it. After all, there are many directions of yoga, different in dynamics and structure. You just need to find something that suits you at this stage of life.

Misconception about yoga # 2: “Yoga is a female activity”

“Real men go to the gym, and don’t do stretching,” many men think. But, as it was already written at the very beginning, yoga is not a sport. It gives something more than any other physical exercise.

The goal of yoga is to work deeply with thinking and feelings. The ability to be in the moment and interact with the body on a conscious level, understanding what and why I am doing now. Development of attention, concentration, inner peace, stress resistance.

Now every successful businessman, no matter how clearly he delegates his duties, faces a high level of stress and information load. Yoga is one of the basic tools that helps to clear the mind of unnecessary information and highlight the main and significant events from the entire flow of events and focus on them.

So yoga is useful for everyone — both women and men. Moreover, yoga was originally created by men and was intended only for men.

Yoga misconception # 3: “Yoga is too easy”

The practice of yoga involves a lot of deep muscles that are not used in any sport. In addition, during one training, both static and dynamics are implied; which requires strength and endurance. And in fact, it often happens that it is very difficult for outwardly “pumped” people to keep most of the yoga asanas.

Yoga misconception #4: “Yoga is too difficult”

This misconceptions about yoga is formed by an abundance of beautiful pictures on the Internet, where people demonstrate complex asanas. But yoga is not a competition. There are no winners or losers in it. Those who have poorly developed flexibility and stretching, yoga is needed most of all.

A person, when he goes to the dentist, does not do it because he has healthy teeth. He does not reason: “How can I go to the dentist? After all, all the patients there have beautiful healthy teeth, and I have sick ones.” It’s the same with yoga — it’s for everyone.

As one famous yoga teacher B. K. S. Iyengar said: “Someone needs yoga to tie their own shoelaces at the age of 80, and someone needs it to comprehend the mystery of life.” Therefore, you need to practice yoga in your own, individual mode, do not try to adapt to the group and be like someone else.

Misconception about yoga # 5: “Yoga is for hermits, it will not work in a megalopolis”

One could agree with this — it’s cool to practice seeing off the sun on the seashore, or meeting the dawn high in the mountains, or in an ashram. But, again, people who live in such places may need yoga the least. They are already calm and unhurried.

As for us, residents of large cities, we need practices like air that bring us back to ourselves, help us calm down and slow down. Thus, the place is not so important as your inner determination and attitude to practice.

Yoga misconception # 6: “Yoga is expensive”

The founders of yoga would be surprised to see how its idea has been distorted in the modern world: a super-ascetic, non-materialistic practice has been turned into an object of commodity-money relations… People are really ready to visit yoga centers and pay a lot of money for a subscription and a designer yoga suit. Therefore, as they say, “demand gives rise to supply.”

In reality, you can do yoga in the cheapest comfortable T-shirt and tights. For those who are ready to study yoga on their own, there is a lot of literature and video lessons. However, if you are a novice practitioner, it may make sense to take a few lessons from a professional instructor who will help you avoid unpleasant consequences.

Yoga misconception # 7: “Yoga is a sect” or “Yoga is a religion”

Such misconceptions about yoga sound quite strange in modern realities.

The information has become so accessible that it is enough just to  read the literature on yoga, watch videos, look through articles, as it becomes clear that yoga has more to do with modern scientific disciplines (medical, philosophical, psychological and others) than with archaic and supernatural concepts.

Study literature, communicate with teachers, listen to your inner voice.
Don’t let stereotypes hinder your development.

Stomach acidity is an important indicator of health that directly depends on one of the most important fluids in the body – hydrochloric acid (HCl).

Everyone is worried that the stomach acidity may increase. But you should worry about lowering it. This is a very common problem, especially in older people.

Heartburn, frequent bloating, skin problems, frequent infections, vitamin and mineral deficiencies indicate that the nutrients are poorly absorbed.

What is hydrochloric acid responsible for?

It supports the natural acidic environment in the stomach.

The stomach is the only place in the body with very high acidity. If the acidity of the stomach is below 1, then we lose our natural defense against pathogens, as well as inefficiently absorb nutrients.

Hydrochloric acid is a natural component of gastric juice, which is produced by the cells of the stomach and helps not only to break down food, but also to rid the body of pathogens.

Why is the production of hydrochloric acid reduced?

• • The stomach is prevented from living normally by the love of society for processed refined products. Of course, it is much easier to warm up ready-made pancakes, eat a chocolate bar or a donut without during work.
  • Fast food and complete inattention to how the intestines react to a particular product – reasons that influence our stomach acidity.
  • The more unnatural, processed, and incomprehensible your diet is, the less your body understands what to do with it all.
  • Chronic stress is a root of a huge number of health problems. Unfortunately, the natural production of hydrochloric acid is reduced under stress. This is how cortisol works, for example.
  • Overtraining or, on the contrary, lack of activity.
  • Smoking, alcohol.
  • Age over 60 years.
  • Ignoring food allergies and intolerances. Be sure to understand why the stomach hurts, bloating appears, etc. This is not normal, it should not be so-do not tolerate it.
  • Eating disorders: both overeating and strict diets with completely insane restrictions deprive the stomach of the ability to secrete hydrochloric acid in the normal mode.

How does hydrochloric acid work?

1. Healthy digestion.

Hydrochloric acid helps break down incoming food, and especially protein products. HCL is paired with the enzyme pepsin, which is responsible for the breakdown of proteins, without hydrochloric acid, pepsin is ineffective.

Also, acid production is a signal to the liver and pancreas that bile and enzymes are required to start the process of digesting food and assimilating nutrients.

2. Protective function. Hydrochloric acid does not allow pathogens to survive in the stomach. If the acidity is low, there is a huge risk of excessive bacterial growth in the small intestine.

3. Splitting allergens into smaller molecules. Normal stomach acidity significantly reduces the risk of developing food allergies and “leaky gut syndrome”. That is, your immune system is not distracted from important things – the stomach with all the malicious” parasites ” is sorted out at the entrance.

4. Skin health. Clean skin is, again, an indicator of intestinal health, normal immunity and timely neutralization of pathogens.

5. High-quality assimilation of protein food. The reduced acidity of the stomach, unfortunately, determines our inability to deal with such” complex ” products as meat.

What to do to control stomach acidity?

1. 1. Start with a change of your lifestyle. The intestines calmed down, the nutrients began to be slowly absorbed, and the acidity returned to normal.
   2. Remove everything that mocks the intestines. Nothing “ready-to-eat”. Cook for yourself. Processed foods are the main triggers of inflammation.
   3. Avoid sugar.
   4. Get used to protein products, vegetables and healthy fats instead of rolls, fried food, butter cakes and dressings.
   5. Eat stewed and fresh vegetables. For the normal secretion of gastric juice, magnesium, potassium, fiber, and antioxidants are needed.
   6. Test some foods if you suspect that your gut is not responding well to them.
   7. Drink enough water, do not forget about the electrolytes that we get from fruits, vegetables and a small amount of salt.
   8. Include probiotics in your diet – whether it’s sauerkraut, yogurt, kefir, etc.
   9. Chewing food very, very carefully is a signal to the stomach that it’s time to produce acid. Mindfulness and small portions of quality food are the best help for the stomach and intestines.
   10. Do not eat 2-3 hours before going to bed.
   11. Exercise and cope with stress. Exercise increases blood flow to the digestive system. But stress reduces the acidity, so it needs to be controlled.
   12. Walking in the fresh air, massages, deep sleep, and breathing exercises reduce the level of stress hormones well.

Ayrvedic tips for healthy stomach

As for the products, you can turn to Ayurvedic practice, which says that herbal teas (especially mint), pomegranate juice, green leafy vegetables, bananas, cucumbers, basil, coriander help to achieve balance.

I believe that it is necessary to add to this list the sources of raw materials for the production of enzymes and gastric juice: fish, meat, poultry, vegetables and fruits, nuts.

But alcohol, nicotine, fried food and caffeine are highly undesirable.

Breakfast ideas and morning foods that’s what i want to talk about in this article.

Eating the right food is important for healthy body and good mood and also can help you get your brain working and feel productive.

Red fish-50 g, vegetables, sesame oil and sesame seeds, poached egg – include these products to your breakfast and your brain is going to be happy.

What is a healthy state of the brain?

Productivity.
Concentration of attention.
Good mood.
Clear memory.
The ability to analyze and make optimal decisions.

Useful morning habits:

Let’s start with my useful breakfast ideas and some habits that I began to gradually introduce into my morning routine.

1. Light dinner with a portion of protein. This activates growth hormone during sleep.

2. Compliance with the sleep regime. It is better to go to bed and wake up at the same time.

3. In the morning, our face reflects our condition very well. So why not give it 5 minutes and refresh it a little? I do a light massage. I rub my palms and massage my eyes (I press my palms on the eyelids very lightly and gently), then my ears, then my neck (I run my clenched fists up it).

4. I drink a glass of water (cold or warm according to my mood).

5. Then a cold shower.

All this is energy, prevention of puffiness and endorphins in their purest form.

Morning foods

What foods are better to include in your breakfast to start the work of the brain and the body as a whole?

1. Salmon.

Why does the brain love fat fish? Because omega-3 fatty acids are the best building blocks for neurons and an anti-inflammatory. Red fish is an energy drink for the brain.

Try this breakfast ideas: scrambled eggs, greens and bread with fish and a thin layer of butter.

2. Eggs.

Eggs and the brain are great friends, because eggs contain choline and lecithin, the right fatty acids and antioxidants.

Plus, the American Journal of Clinical Nutrition recently published a story that a high-protein breakfast helps control the hunger-stimulating hormone throughout the day.

And this is important for your concentration on tasks.

3. Beets.

Activate the blood flow with a high content of nitrates.

The brain receives blood flow, especially beets have a good effect on those areas that are responsible for memory and attention.

A good idea would be a salad of boiled beets with walnuts + a little olive oil. And something protein is required, you can cook a boiled chicken or egg, adding pesto or any other sauce to them.

4. Broccoli.

Why not? Broccoli also contains choline, as well as many other vitamins and minerals.

5. Green tea.

Green tea gently but significantly affects the brain, reduces anxiety, improves memory and helps to concentrate.

It also protects against fatigue during the day, helps to maintain vigor.

Matcha is a new great drink. It gently affects the body, tonesizing the nervous system and improving mood.

6. Hot chocolate.

Both the theanine from green tea and theobromine from cocoa are optimal and less traumatic stimulants than caffeine, because they do not affect cortisol production,but increase energy levels.

7. Almonds.

Why not add some to your morning porridge or salad? Yes, few people pay such attention to breakfast that they eat salads or other more complex dishes than a sandwich.

I always recommend my clients to build their day so that your breakfast is saturated with all the necessary nutrients.

Almonds can also be part of a dessert. It provides 37% of the daily value of vitamin E in 30 grams. Vitamin E is the brain’s protector against age-related changes.

Almonds increase the level of acetylcholine, which is responsible for learning and memory.

8. Sweet potato.

Another unexpected product in the context of breakfast. It takes a long time to digest, provides a feeling of satiety, and stabilizes blood sugar levels. A source of potassium, vitamins A and C, and minerals.

Conclusion

The morning routine is the key to a successful day. In addition, the state and mood in which you wake up in the morning, strongly depends on how your time before going to bed looks like. Therefore, I recommend that you take responsibility for what you eat for dinner and what thoughts and states you go to bed with. Evening yoga or stretching will do a great job in order to relieve the tension, both physical and emotional, accumulated during the day.

With a conscious approach to your daily routine, you will always sleep well, and any morning will be cheerful and productive.

Melatonin is a neuropeptide synthesized mainly by the small brain gland epiphysis, and has a unique effect on the human body and animals. With the help of melatonin, the epiphysis participates in the regulation of cyclic processes.

How melatonin is synthesized?

According to the chemical structure, melatonin is a derivative of serotonin, which, in turn, is synthesized from the amino acid tryptophan, which comes from food.

The hormone of sleep is formed in the cells of the epiphysis, and then secreted into the blood, mainly in the dark.

The epiphysis receives information about external illumination along a complex neural pathway: from the retina of the eye through the branch of the optic nerve to the epiphysis.

Bright light instantly blocks its synthesis.

Therefore, the maximum level of melatonin in the epiphysis and in the blood of a person is observed at night, and the minimum – in the morning and afternoon.

A healthy adult produces 30 micrograms of melatonin every day.  The peak of daily synthesis is 2 am.

Functions in the body

• Regulation of circadian rhythms.

• An antioxidant effect: it easily penetrates through cell membranes and neutralizes free radicals. According to the latest data, its effect is 2 times higher than that of the well-known antioxidant vitamin E.

• Another effect of melatonin is to stabilize the work of the psyche with anti-anxiety activity and improve cognitive abilities through the stimulation of visual perception.

• The anti-cancer effect has been actively studied lately: its antitumor effect has been revealed in several serious scientific works. The hormone melatonin indirectly affects the synthesis of a compound that promotes the appearance of cancer cells.

• The antiamnetic effect of the hormone, which is important for the protection of neurons in ischemic brain damage, has also been found.

• Melatonin is involved in the work of the immune system: with a lack of it, the susceptibility to infections increases.

The thyroid gland  is located in the throat, has the shape of a butterfly and is responsible for the thermoregulation of the body and metabolic processes: it determines what your temperature will be, whether your appetite will increase or decrease, and how you will spend energy.

Problems with thyroid function are a common thing nowadays.

The first and key factor is the environment (air, plastic, water, hormones in the food, low-quality materials, etc.).

The second factor is immobility, lack of exercising.

We already talked about what important roles thyroid gland plays in our body.  So now let’s understand the factors that have negative affect on it.

The key factors that influence thyroid gland function:

1. Problems with microflora and digestion in general.

Thyroid hormones are deactivated by the liver, and then sent to the intestines with bile. Most of them are reabsorbed and reused, so poor digestion is a serious blow to the thyroid gland.

2. Stress.

Stress can lead to both hypothyroidism and hyperthyroidism. The mechanisms are different: cortisol reduces the levels of T3 and T4, with chronic stress, the conversion of T4 to T3 in the kidneys and liver is disrupted.

3. Inflammatory processes.

High levels of c-reactive protein and other markers of chronic inflammation are clearly correlated with reduced production of both TSH, TRH, and T3. During inflammation, cytokines are produced that inhibit the conversion of T4 to T3.

4. Reduced leptin levels or leptin resistance.

Leptin low level is a consequence of overeating. This hormone clearly indicates that the food was not right and the person ate too much.

Exercise, interval fasting, and/or significant calorie restriction regulate leptin levels.

5. Environmental toxins.

We live in a world of plastic and artificial hormones that get into drinking water, and it’s hard to do anything about this aspect.

6. Lack of iodine.

One of the most common causes of hypothyroidism. But an overabundance of iodine is also a problem that affects the thyroid gland.

7. Lack of selenium.

Selenium is involved in the conversion of T4 to T3. It is a stimulator of thyroid function and at the same time its defender. Selenium deficiency should not be allowed. But selenium accelerates the removal of chromium, this should be monitored.

8. Lack of iron.

There is such an enzyme of the thyroid gland-peroxidase. In order for it to perform its functions correctly, you need a sufficient amount of iron.

9. Vitamin A deficiency.

There is a correlation between vitamin A deficiency and thyroid dysfunction. Retinol (Vitamin A) – is responsible for protein biosynthesis. Vitamin group ” A ” has a positive effect on the immune system, improves the condition of the mucous membrane, bones and teeth. Retinol strengthens nails and hair, relieves puffiness and sagging skin, has a good effect on vision.

Most of the diseases we encounter in adulthood are the result of our habits and lifestyle, rather than genetics or bad envirоnment.

One of the organs of our body that suffers greatly from an unhealthy lifestyle is the thyroid gland. The thyroid gland is most seriously affected by an unnatural, non-physiological lifestyle.

The fact is that there are no other reasons for any hormonal imbalance than our  inattention to our mental and physical state.

But the main thing is to understand the problem and its causes in time and get on the path of physical and mental health.

What are thyroid hormones?

Let’s talk about T3-triiodothyronine and T4-thyroxine.

T3 is the result of the breakdown of T4, an important process that is stimulated by thyroid – stimulating hormone (TSH).

T4, in turn, is synthesized from the amino acid tyrosine.

Why are they called that?

It’s simple. T3 contains 3 iodine atoms, and T4 contains 4.

It is a sufficient amount of T3 that determines the level of energy and the well-being of the body as a whole.

But its deficiency is a delay in development and other problems, which we will talk about later.

The processes in which thyroid hormones are involved:

1. Breathing.
2. Energy synthesis.
3. Heart rate.
4. Cognitive functions.
5. Mood.
6. Body weight
7. The condition of the muscles.
8. Menstrual cycles.
9. Thermoregulation.
10. Cholesterol level.
11. Growth and development.
12. The state of the intestine.
13. Digestion.

No more, no less, right?

Symptoms of hypothyroidism (reduced thyroid function):

-Bad sleep.
-Increased fatigue.
-Problems with concentration.
-Depression.
-Hypersensitivity to cold.
-Slowing of the pulse.
-Weight gain.
-Dry skin and hair.

An extremely important aspect for the synthesis of T3 is the normal amount of iodine and selenium.

Brazil nuts – are high in selenium. It is also found in animal kidneys, eggs, liver, seafood, sunflower seeds, and fish.

Iodine should be monitored with the help of an endocrinologist.

What are the reasons for dandruff?

Dandruff is a common problem, noticeable not only to you, but also to others. Good news: getting rid of it isn’t that hard. The main thing is a comprehensive approach and patience. In this article, we will tell you how to eliminate dandruff.

Dandruff is the usual dead skin cells of the scalp. When there are too many of them, they are clearly visible in the hair and on clothes. Dandruff causes a lot of discomfort and it needs to be treated.

Causes of dandruff

Exfoliation of the upper layer of the epidermis is a natural phenomenon. It occurs all over the body, not just on the head. But due to failures in the body, the process can take on a more serious scale. When the top layer of the skin is constantly peeling off.

The main causes of increased dry skin:

• • poor nutrition;
  • prolonged stress;
  • often wash or using the wrong shampoo;
  • increased activity of the sebaceous glands;
  • clogged skin pores;
  • allergic reaction;
  • genetic predisposition;
  • hormonal failure;
  • skin diseases – fungus, psoriasis, eczema, seborrheic dermatitis.

How to get rid of dandruff

Since the cause of dandruff can be not only shampoo and styling products, but also various diseases, it is better to consult a specialist. This is especially important if you notice redness and increased dryness of the skin on other parts of the body, you feel itching. A trichologist or dermatologist will help you determine the exact cause and choose an effective treatment.

If the reason is genetics, then it is unlikely to eliminate dandruff forever.
But if you follow these simple recommendations, dandruff will not become a serious problem for you.

General recommendations

1. Normalize your diet
A balanced diet rich in vitamins and minerals is necessary not only for the epidermis, but also for the whole body.

2. Eliminate stress
If you are constantly exposed to stress at work or at home, then the body will continue to respond to them with various failures. Understand what is bothering you, try to resolve all stressful situations and avoid new ones. Get enough sleep and don’t forget about a well-deserved rest.

3. Forget about hair styling
To start dandruff treatment, remove all styling products away. Do not clog the pores of the skin with anything.

4. Don’t wash your head every day
A certain amount of sebum must be on the epidermis, this is its natural barrier. Do not disturb it by frequent washing. No matter how much you want to wash off all the dandruff, it still won’t work. In addition, the reason for its appearance may be precisely that you have over-dried the skin. It is optimal to wash your hair 3-4 times a week-every other day or two.

5. Buy a new shampoo
Sometimes it is enough just to change the old shampoo to a new one with a better natural composition. A trichologist can help you choose a shampoo that is perfect for your hair. Good components for men’s hair are considered tea tree oil and aloe.

6. Make a scrub
The scalp periodically needs to be scrubbed. Clogged pores with styling and sebum are a common cause of dandruff, as well as dull, brittle and falling hair. Try a shampoo-scrub. This contains abrasive particles and pore-constricting components – salicylic acid, sulfur, or others.

7. Go to the pharmacy
If you need a special shampoo for dandruff, then buy it only at the pharmacy. Pharmacy products are primarily aimed at treating the problem, and not at masking it. In order not to make a mistake, you need to know what exactly provoked dandruff. Depending on its cause, there are antifungal and antibacterial shampoos.

The first eliminate the fungus, which causes allergic reactions in the form of inflammation and peeling. The most effective means with the same effect made on the basis of ketoconazole (nizoral). Antibacterial shampoos with zinc in the composition also soothe irritation and treat hair. Use such tools strictly according to the instructions. Often they have an aggressive chemical composition. And, if you overdo it, you can “kill” not only the cause of dandruff, but also the balance of the scalp.

Read more: TESTOSTERONE: EVERYTHING ABOUT THE MAIN MALE HORMONE

Why your skin needs special treatment in winter

Winter is the most difficult period for our body. And the skin also has a hard time. It dries up, becomes chapped, flakes and cracks. But you can help your skin. We will tell you how to keep it in a normal state even in severe frosts.

In winter, the epidermis is threatened by many factors. These are low temperatures, high humidity, and, conversely, too dry air due to heating devices. Wind, snow, frost – all this breaks the protective barrier of the skin. So dirt and allergens are much easier to enter into its layers, cause irritation and rashes. Due to the lack of certain elements and violations of the water and fat balance, the epidermis becomes more sensitive than usual. Redness and peeling occur much more often.

It is difficult to completely avoid the unpleasant consequences of cold weather. But you can try to protect your skin from them as much as possible.

Skin care srecommendations for men

1. Wash your face

This should be done twice a day at least for a minute. So you will wash away all the dirt from your face, cheer up, increase the skin tone. For washing, use medium-temperature water. And a cleanser that is perfect for your skin type (gel, foam, scrub or lotion). The male epidermis is generally different from the female, it is more prone to the release of sebum. This is the skin fat that clogs the pores, which is why acne appears. If you do not wash off the sebum, you will face frequent rashes and enlarged pores, as well as an ugly greasy shine.

2. Peel your skin

Exfoliation is the removal of dead cells using a product with abrasive particles. Such cosmetics removes the keratinized layer of the skin, cleanses the pores, evens the tone of the face. It also gives a light anti-aging effect. Therefore, the procedure is especially important after 25 years, when the skin is not so good at self-cleaning.

If your skin is thin, sensitive and boasts a smooth texture, this can be done less often. But oily, dense skin with irregularities, it is advisable to scrub once a day. For daily use, a soft scrub is suitable. A stronger peeling should be applied no more than twice a week.

3. Moisturize

When the skin is clean you need to apply a moisturizer. It should be an effective remedy. A good moisturizing effect is provided by compositions with squalene, cholesterol, ceramides and phospholipids. These components are lipids, so the skin uses them to enhance its natural barrier functions.

4. Protect from the sun

Most men think about sunscreens once a year, when they are going on vacation. Yes, in the summer the chances of getting burned are much higher than in the winter in the city. But the harmful effects of ultraviolet light affect the skin all 365 days a year in any weather. UV rays disrupt the lipid balance, provoke pigmentation. To avoid premature aging, wrinkles, age spots and other troubles, you need to use products with SPF regularly. This is the final stage of care. Apply it during the day, about 20 minutes before going out.

5. Healthy nutrition

Don’t forget about proteins, fats, vitamins, minerals and other useful trace elements that you should get with food.

The skin always needs vitamin D and omega-3 fatty acids. They strengthen its natural barrier and help to stay smooth and toned.  The best sources of these substances are fat fish, eggs, almonds, leafy greens, olive oil, greek yogurt.

It is also important to maintain an adequate level of probiotics. These beneficial bacteria are in control of the digestive system. If there are problems with digestion, it immediately affects the skin. Therefore, the diet should include fermented milk products. It is better to get any trace elements from food products. And supplements and medications can be taken only after consultation with a specialist.

Read more: A COMPLETE GUIDE TO MEN’S THERMAL UNDERWEAR

Too much information about sleep

Finnish expert gives paradoxical advice on how to fall asleep faster.

Opinion of Doctor of Psychology Heli Järnefelt (Heli Järnefelt), specialist of the Finnish Institute of Occupational Health:

“Paradoxical: humanity is getting more and more information about sleep and its importance for health, but we have more and more problems with sleep, and the duration of sleep is decreasing.

A large amount of information does not always help. The desire to fulfill all the requirements that should improve the quality of sleep hinders many people and can even lead to cronorexia. The term “cronicle” refers to the phenomenon when a person attempts to excessively control my dream.

How we get more stressed thinking about sleep

Paying too much attention to your sleep, we begin to get nervous, the body relaxes worse. It becomes harder for a person to fall asleep or he begins to wake up at night.

We are too careful to monitor the various indicators of our condition. So the stress can only get worse.

You may think: I do everything to improve the quality of my sleep and life, so why don’t I feel better? And the problem may just be in the constant monitoring of the quality of sleep.

At its core, sleep is an “automatic” physiological process, like breathing. Trying to change your breathing or constantly control it is much more difficult than just continuing to breathe naturally.

Don’t try to change your sleep

We don’t need to learn to sleep. If nothing interferes with our sleep, everything happens automatically.

Sometimes we do not even notice how things appear in our lives that negatively affect the quality of sleep. There is not enough time for sleep, or something has become more important. Media, social networks, work stress, or other experiences can prevent us from relaxing in the evening or spoil our sleep.

Of course, not being able to sleep is a concern. But if you worry about this problem too much, insomnia only gets worse.

Sleep deprivation is diagnosed in about 10% of people in the world.

Ways to copy with insomnia

If thoughts about sleep disturb you during the day and begin to worry you in the evening, you should think about how to get rid of excessive excitement. Many people are helped by relaxation exercises and mindfulness meditation. Thanks to them, you can learn to treat your sleep problems more calmly — as thoughts that are not worth delving into.

If you can’t solve sleep problems on your own, anxiety persists for more than a month, and the quality of sleep only worsens, you should seek help. In most cases, you can do without medication. Cognitive therapy is good for coping with anxiety about your sleep quality and your performance level.

Many people are terribly afraid of the consequences of insomnia: if I do not get enough sleep, I will not be able to work properly tomorrow. It is better to give preference to thinking in a more positive way: even if I do not get enough sleep, my day will pass normally; if I do not give my best, others will react with understanding.

It is worth mentioning such an effective method as “paradoxical intervention”: you just need to go to bed and not try to fall asleep. So the extra stress will go away, and you will most likely fall asleep.

People sleep differently, and the quality of sleep can change throughout their lives. Some people always sleep soundly all night, others-lightly. The degree of fatigue also depends not only on whether you have had enough sleep or not. So there is no single concept of “perfect sleep” that we can strive for.

Read more: HOW MAGNESIUM CAN IMPROVE YOUR LIFE

What is nasal irrigation?

Nasal irrigation is a painless procedure for the prevention or treatment of various diseases of the Upper Respiratory System. It the procedure of cleaning your nose with pure water or a special solt solution.

Scientists have conducted a lot of research and found that nasal irrigation:

-Moisturizes the nasal mucosa, preventing it from thinning under the influence of too dry air.
-Inhibits the development of inflammation.
-Reduces puffiness.
-Helps to remove accumulated mucus in the nasal passages, restores nasal breathing in acute respiratory infections.
-Reduces the symptoms of allergic rhinitis. For example, with a seasonal allergy to pollen, because it washes out allergen particles from the nose.
-Reduces the risk of viral and bacterial diseases.
-Effectively prevents the development of sinusitis.

Even if you don’t feel sick, it is recommended to perform the procedure daily, as well as any hygienic procedure in the morning and evening.

How to do nasal cleaning

1. The tool
For irrigation, you will need a container for salt solution: enema bulb, a syringe without a needle, a neti-pot (this is the name of a special teapot for this procedure). All this can be purchased at the pharmacy.

2. Solution
You can use ready-made pharmacy solutions that contain either seawater or isotonic solutions consisting of a concentrated 0.9% sodium chloride solution. You can make the solution yourself: dissolve 1/2 teaspoon of salt in a glass of water. With increased sensitivity, with a burning sensation, it is necessary to add the same amount of water to the solution. The temperature of the solution is approximately 36.6 C. Take boiled water or any mineral water without gases.

3. Washing
Bend over the sink and turn your head 45 degrees, so that one nostril is higher than the other. Put the syringe into the nostril and pour the liquid under low pressure. It is necessary to breathe through the mouth. The liquid will pass through the nasopharynx and flow out through the opposite nostril. Sometimes some of the solution may come out through the mouth, this is normal. With the second nostril, it is necessary to perform the same, and after  you should blow your nose. During the procedure, it is important to be relaxed.

Read more: HOW LACK OF IRON IN THE BODY LEADS TO FATIGUE

Do you have back or neck pain?
Do your knees ache?
Do you suffer from headaches?
One of the reasons may be a violation in the foot.

The British Journal of Sports Medicine published an article that raises the question of the importance of stabilizing the foot and working on the small muscles that form the “foot core”.

Foot core muscles

Our foot consists of large and small muscles, which are arranged in layers. There are large muscles that run through the entire foot from the ankle. They are responsible for most of the foot movements. But also there are 11 small ones that are located deeper in the foot. They help to stabilize the body when the foot hits the ground and pushes off while running. They also deform to absorb and store energy in the middle of the position, and support the arch of the foot.

What happens if you have a weak “foot core”?

There are four layers of muscles in the lower leg that support the arch of the foot. If these muscles are weak, then the load will go to the plantar fascia. Therefore, if you want to get rid of plantar fasciitis or prevent its occurrence, you definitely need to strengthen the internal muscles of the foot. Everything is connected in the body, and weak soles can lead to abnormal movements, which will eventually result in problems with the knees, lower back and neck, that can also lead to headaches.

To strengthen the foot, there are several standard exercises.

1. Crumpling a small towel with your feet: you drag the towel across the floor solely with the help of the foot muscles.

2. Put your foot on the floor in a neutral position, and then squeeze it using the internal muscles of the arch of the foot. At the same time, try to make sure that your fingers remain flat on the floor.

3. Another option is minimalistic running shoes or running barefoot.

The first positive changes will be noticeable after four months: the foot will become a little shorter, the arch of the foot will rise. It is these changes that show that the muscles have become really stronger. Another advantage is the increased sensory sensitivity of the foot. It also plays an important role in developing sustainability.

Healthy sleep is considered one of the three most important foundations of health. However, sleep disturbance is a common phenomenon that significantly affects the quality of life.
Sleep physiology is actively studied by science and thanks to research, we can know what psychological techniques and supplements can be used to maintain a healthy sleep.

Why is sleep so important for health?

The relationship between sleep and the health of our body cells, including the proper functioning of brain cells, has been scientifically proven. When we do not get enough sleep, our bodies recover more slowly, our mood decreases, our condition becomes unstable, and our concentration and attention stability deteriorate.

The American Academy of Sleep Medicine and the Sleep Research Society “recommend that adults sleep at least seven hours each night to maintain optimal health and well-being. Sleeping less than seven hours a day is associated with an increased risk of developing chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke, and frequent mental disorders.”

The main causes of poor sleep

Bad sleep can manifest itself in various forms. These can be problems falling asleep or waking up frequently at night. This may be due to various reasons:

• • High levels of daytime stress
  • Excessive use of caffeine, nicotine and / or alcohol
  • The influence of electronics and the destructive effects of blue light
  • Anxiety, depression and hormonal imbalance
  • Violation of the circadian rhythm due to irregular daily routine (due to travel, work, social life)
  • Late meals right before bedtime

How to improve your sleep

Try to introduce rituals into your life that will help improve sleep.

1. Activate your parasympathetic nervous system (it is responsible for the state of rest and digestion of food).
Digestion of food promotes the outflow of blood from the brain to the abdomen, which means that the central nervous system slows down, and you feel sleepy. Slow breathing, stretching exercise helps to relax the body.

2. Eat natural foods at least two hours before bedtime.
Eating processed foods that cause blood sugar spikes can cause stress hormones such as adrenaline to circulate in the body at night. Natural products are much easier to digest and help to reach a state of rest faster. Choose healthy fats, a variety of organic plant products and protein.

3. The room should be dark and cool.
Studies show that our body rests deeper at cooler temperatures in the range of 16.6 to 21 degrees Celsius. The darkness in the room has the same effect. Avoid the light, it stops the production of melatonin, the hormone that tells your body it’s time to sleep.

4. Reduce the impact of electronics.
If possible, turn off your devices at least two hours before bedtime. If you’re often under fluorescent lights or at the screen, buy a pair of blue-light-blocking glasses to wear during the day and evening. There are also supplements for the health of the visual system that you can include in your diet.

5. Avoid exercise before going to bed.
Of course, we need daily physical activity, but exercise for three hours before going to bed can have a stimulating effect and provide a release of cortisol (the so-called second wind).

6. Sleep for eight hours.
Try to put your head on the pillow every evening at a certain time until 23: 00. Cortisol spikes can occur around 23:00, and if you stay awake after that time, you may not fall asleep for much longer than you would like.

7. Take sleeping supplement.
Many minerals and vitamins such as magnesium, melatonin, melissa, vitamin B6, amino acids and plant compounds are scientifically proven to improve sleep.

Natural remedies that improve sleep

1. Magnesium

It is believed that this useful mineral promotes muscle relaxation, hydration, energy production and deactivation of adrenaline. The Journal of Research in Medical Science reports that supplements containing about 500 mg of magnesium in a daily dose help to relieve insomnia and improve sleep efficiency.

2. Melatonin
Melatonin is a natural sleep hormone that is produced at night by the pineal gland of the brain and provides a daily rhythm of sleep and wakefulness, called the circadian rhythm.

Some foods contain melatonin or tryptophan, an amino acid that helps boost melatonin levels. Here are some of them:

bananas
rice
ginger
tomatoes radishes

A more common way to get more melatonin is by taking supplements.

3. Lemon mint leaf
Lemon mint, or melissa officinalis is effective for finding peace of mind and improving the quality of sleep. One double-blind study found that a dose of 600 mg of standardized extract not only helped maintain a balanced emotional state, but also contributed to overall calm.

Melissa can be taken in the form of tea, tinctures and capsules, as well as in the composition of chewable sweets to improve sleep.

Nutrition is important

You know how important nutrition is and how it affects the body as a whole. But perhaps you don’t think about how the food you consume is digested in your body. This is an important process, because the digestive system is responsible not only for the breakdown of food, but also for the absorption of important nutrients and their entry into the body.

This is often forgotten, but according to research, this stage of digestion often becomes a catalyst for the development of many diseases of the gastrointestinal tract-leaky bowel syndrome, acid reflux, irritable bowel syndrome( IBS), Crohn’s disease, etc.

What are digestive enzymes?

Digestive enzymes, some of which are naturally present in the body and produced by the pancreas, help the body break down the food consumed into small digestible particles. But key enzymes can also enter the body in a different way: together with food and plant ingredients.

Such enzymes perform a different function. They help the body absorb the essential nutrients we need to stay healthy. When you eat few nutritious foods, such as vegetables, fruits, and greens, and consume a lot of highly processed foods, your body does not receive the necessary digestive enzymes.

This creates problems, because without these enzymes, the body spends too much energy on digesting what it eats, resulting in a decline in strength, exhaustion and, worst of all, inflammatory processes. Inflammation is a factor in the development of many chronic diseases, such as diabetes, hypertension and high cholesterol.

What is leaky bowel syndrome?

A lack of digestive enzymes can cause leaky gut syndrome — another unfortunate consequence of chronic inflammation in the digestive system. Leaky intestines can be caused by a variety of factors, including stress, medications, poor nutrition or poor food quality, alcohol, smoking, and even hormonal changes.

You’re probably wondering what the term “leaky”actually means? In fact, in a healthy gut, nutrients are absorbed, and in an unhealthy one, nutrients are “leaked”, which in turn causes an inflammatory reaction in the body.

6 steps to gut healing

General recommendations for treating leaky gut syndrome (and promoting gut health in general) start with nutrition.

• • First remove gluten and dairy products from the diet, as these proteins can be difficult to digest for your body, which will negatively affect the already inflamed mucous membrane of the digestive tract.

• • Another tip is to cut down on alcohol and sweets, as they also disrupt the bowel. Drink no more than four glasses of alcohol a week and make sure that your daily intake of refined sugar does not exceed 40 grams.

• • Adding foods and dishes with natural digestive enzymes to your diet is a great strategy for improving digestion and fighting leaky intestines. Avocado contains lipase, an enzyme that helps digest fats, and pineapple and papaya are rich in amylase, which breaks down starch. Bananas and kiwis also contain digestive enzymes. Ginger also makes digestion easier.

• • Some dietary supplements, including probiotics, live bacteria and yeast, can also help treat leaky intestines. Taking a quality probiotic supplement will help to balance the microbiome (the habitat of bacteria), as well as improve digestion and absorption of nutrients by your body. Look for supplements with a large number of colonies of microorganisms (more than 20 billion CFU).Try Kombucha (Kombucha) – a drink rich in probiotics. You can buy a ready-made drink or prepare it at home yourself. Non-dairy kefir, bone broth and sauerkraut are additional sources of food-based probiotics.

• • L-glutamine is an amino acid with proven efficacy in the treatment of leaky intestines or malabsorption. Add 1-2 grams of glutamine to your favorite morning smoothie – this is another simple way to improve the functioning of the digestive system.

• • Finally, taking supplements with digestive enzymes can improve the condition of the intestines with a serious violation of the absorption of nutrients from food. Choose an enzyme that contains amylase, lipase, and protease. Some digestive enzymes also contain hydrochloric acid, or HCl, which promotes further digestion of food.

The health of the body as a whole directly depends on the state of the intestines. Digestion, immunity, energy levels and hormonal balance.

If you care about the restoration of the intestine, the balance of microflora and the saturation of the intestine with nutrients, you can see the positive impact of this approach on the entire body.

The effect of massage on the muscles

A person has more than 400 skeletal muscles, they make up from 30 to 40% of the total weight. In this case, the weight of the muscles of the limbs is 80% of the total weight of the muscles. Skeletal muscles cover the entire human body, and when we talk about the beauty of the human body, we first of all mean their harmonious development and location.

Massage increases the overall performance of the muscles. According to experimental studies, the performance of tired muscles after massage can increase by 5-7 times.

After a strong physical exertion, a ten-minute massage is enough to not only restore the initial working capacity of the muscles, but also increase it. This reaction of muscle fibers to massage also contributes to the irritation of special nerve fibers contained in the muscle bundle.

Under the influence of massage in the muscles, blood circulation and redox processes improve: the speed of oxygen delivery and removal of metabolic products increases. As a result, sensations of stiffness, soreness and swelling of the muscles are eliminated.

The effect of massage on the nervous system

The nervous system performs the most important function of the human body — regulating.
neural connections that are formed in the cortex of the cerebral hemispheres in response to various external stimuli.

Massage has an effect on the peripheral and central nervous system. When massaging the skin, the nervous system is the first to respond to mechanical irritation. At the same time, a whole stream of impulses is sent to the Central nervous system from numerous nerve-terminal organs that perceive pressure, tactile and various temperature stimuli.

Under the influence of massage, impulses arise in the skin, muscles and joints that excite the motor cells of the cerebral cortex and stimulate the activity of the corresponding centers.

The positive effect of massage on the neuromuscular apparatus depends on the type and nature of massage techniques (the pressure of the masseur’s hands, the duration of the passage, etc.) and is expressed in an increase in the frequency of muscle contraction and relaxation and in skin-muscle sensitivity.

We have already noted the fact that under the influence of massage improves blood circulation. It, in turn, leads to an improvement in blood supply to the nerve centers and peripheral nerve formations.

The results of experimental studies have shown that a severed nerve is restored faster if regular massage of damaged tissues is performed. Under the influence of massage, the growth of axons accelerates, the formation of scar tissue slows down and the dissolution of decay products occurs.

In addition, massage techniques help to reduce pain sensitivity, improve the excitability of nerves and the conduction of nerve impulses along the nerve.

Effects of massage on the respiratory system

Various types of chest massage (rubbing and kneading the muscles of the back, neck and intercostal muscles, the area of attachment of the diaphragm to the ribs) improve respiratory function and relieve fatigue of the respiratory muscles.

Regular massage, carried out for a certain period of time, has a beneficial effect on the smooth pulmonary muscles, contributing to the formation of conditioned reflexes.

Also read: Why do you need massage? Part I

Massage and the skin

The skin makes up about 20% of the total mass of the human body. Its importance for the normal functioning of internal organs is difficult to overestimate. It protects the body from adverse external influences (mechanical, chemical, microbial).

The most complex processes that take place in the skin complement, and sometimes duplicate, the functions of some internal organs.

A healthy skin surface is involved in the process of respiration, metabolism, heat exchange, removal of excess water and waste products from the body.

The effect of massage on the skin:

1. Through the skin, irritation is transmitted to the Central nervous system, which determines the response of the body and its individual organs.

2. Massage helps to remove dead cells of the epidermis from the skin surface, which, in turn, improves the work of the sebaceous and sweat glands.

3. During the massage, the blood supply to the skin is improved and venous congestion is eliminated.

4. The temperature of the massaged area increases, which means that metabolic and enzymatic processes are accelerated.

The massaged skin becomes pink and elastic due to the increased blood supply. Its resistance to mechanical and thermal influences increases. When stroking, the movement of lymph in the lymphatic vessels accelerates and congestion in the veins is eliminated.

These processes occur not only in the vessels located on the massaged area, but also in those located nearby. Such a suction effect of massage is explained by a decrease in pressure in the massaged vessels.

By increasing the skin-muscle tone, massage affects the appearance of the skin, making it smooth and elastic. The acceleration of metabolism in skin tissues has a positive effect on the overall metabolism in the body.

Effect of massage on joints, ligaments, tendons

Under the influence of massage, the supply of blood to the joint and nearby tissues improves, the formation and movement of synovial fluid accelerates, and as a result, the ligaments become more elastic.

As a result of overloads and microtraumas in the joints, there may be immobility, swelling, wrinkling of the joint bags, changes in the composition of synovial fluid.

With the help of massage, leading to an improvement in the nutrition of joint tissues, you can not only get rid of these painful phenomena, but also prevent them. In addition, a timely massage prevents damage to the cartilage tissue, leading to the occurrence of arthrosis.

Under the influence of massage, you can increase the amplitude of movements in the hip, shoulder, elbow, and intervertebral joints.

What is massage?

Massage is one of the oldest practices for improving the body. Massage effect on various areas of the body helps to solve a large number of problems.

During a massage session, the flow of lymph, interstitial fluid, blood improves, tissues receive more oxygen, trace elements, vitamins, as a result of which the muscle performance is restored and improved. Another influence – the metabolism, skin respiration in the affected area increases.

Effects of massage

Massage can have a tonic effect on a person. During the procedure from receptors in tendons, muscles, ligaments there is an increase in the flow of nerve impulses in the brain. This leads to the activation of the reticular formation of the brain, which has a tonic effect on the person. To enhance the tonic effect, the massage is carried out briefly and at an energetic pace. For a tonic effect on the body, the following massage techniques are used: deep kneading, pounding, patting.

To eliminate excessive neuromuscular and psychological stress, the soothing effect of massage is used. A calming effect develops with rhythmic and prolonged stroking of the entire body. The calming effect is due to the release of endorphins (natural pain suppressors) and the development of the inhibition process in the Central nervous system, which is achieved by rhythmic and prolonged irritation of receptors located in ligaments, muscles, tendons. Holding a massage for a long time at a slow measured pace gives the development of a calming effect.

The normalizing effect is due to the regulation of nerve impulses in the brain. Massage normalizes the processes of excitation and inhibition of the brain. During a massage session, a focus of positive arousal is formed in the area of the massaged muscles, which can inhibit the already existing pathological focus of arousal in the brain.

The normalizing function of massage is used in various injuries to restore the injured area and prevent the development of muscle atrophy. To normalize the functions of the body, segmental massage of individual reflexogenic zones is used. Massage makes it possible to improve the neuromuscular apparatus, reduce muscle and tendon tension and improve the overall condition of the body as a whole.

At the heart of any massage technique is the strengthening of lymph and blood circulation, which activates many vital processes. It is especially important now that under the influence of warming movements, harmful toxins and metabolic products are removed from the body: thus, we become more protected against aggressive environmental conditions.

By stimulating certain reflexogenic zones, it is also possible to directly increase the body’s resistance to infections. These bioactive points are located all over the body: on the head and face, neck, back and limbs. When the pressure is properly applied, inflammation is reduced, pain is eliminated, and the work of the Central nervous system is normalized, the functioning of internal organs and blood pressure is restored.

In addition, massage affects the production of hormones that resist diseases. For example, serotonin contributes not only to a good mood, but also to rapid healing of tissues, and reducing cortisol preserves the integrity of cells responsible for fighting the virus.

Also read: Why do you need massage? Part II

What is essential oil?

Essential oil is an aromatic-concentrated liquid extracted from different parts of plants.
They are obtained from flowers, herbs, shrubs or trees.

Types of essential oils

The effect of essential oils on the human body or a certain organ, implies a kind of result of a chemical reaction that occurs through inhalation. Thus, the essential oil, consisting of hundreds of different components, getting into the human blood, begins to interact with hormones, enzymes. As a result, a person can acquire different sensations in the form of relaxation or excitement, calmness or a surge of energy.

Types of essential oils by their effect on the human body

Cleansing: orange, geranium, lavender, lemongrass, rosemary, tuberose, sage, etc.

Stimulating: bergamot, bigardia, geranium, Jasmine, ylang-ylang, cardamom, Mandarin, rose, sandalwood, etc.

Tonic: Basil, Bay, clove, ginger, cinnamon, lemon, mint, lemon balm, nutmeg, palmarosa, fir, rosemary, citronella, etc.

Relaxing: Valerian, oregano, Jasmine, lavender, frankincense, myrrh, juniper, chamomile, etc.

Harmonizing: orange, geranium, oregano, Jasmine, Mandarin, Mimosa, marjoram, rose, sandalwood, etc.

Fortifying: Basil, verbena, vetiver, Angelica, cedar, cajaput, lemon, lavender, mint, lemon balm, rosemary, etc.

Refreshing: orange, immortelle, lemon, lavender, mint, fir, etc.

Stimulating: immortelle, verbena, clove, coriander, lemon, lavender, nutmeg, juniper, mint, rosemary, black pepper, eucalyptus, etc.

Soothing: bigardia, vanilla, geranium, Jasmine, Melissa, chamomile, dill, etc.

Properties of essential oils

Most essential oils have similar properties, but each has its own exceptional qualities:

The antibacterial property is inherent in most types of essential oils. With this property, essential oils can affect different types of bacteria and fungi. These include oils of thyme, clove, oregano, anise, Basil, bergamot, lemon, grapefruit, juniper, lemongrass, etc.

Anti-inflammatory properties are also characteristic of many types of essential oils. Due to this property, essential oils are able to provide rapid regeneration of the skin in case of damage, reduce the permeability of blood vessels. Bright representatives are oils of chamomile, yarrow, bergamot, ylang-ylang, lavender, juniper, tea tree, etc.

Antiseptic properties are characteristic of many types of essential oils. It helps to effectively fight bacterial and viral infections. They are oils of marjoram, tea tree, nayoli, anise, orange, bergamot, clove, lavender, juniper, mint, petitgrain, patchouli, eucalyptus, etc.

Analgesic property, helps to eliminate various problems associated with headache, insomnia or nervous exhaustion. Such properties have oils of peppermint, lavender, blue spruce, immortelle, Jasmine, balsamic fir, etc.

Antioxidant property, helps to slow down the signs of aging, improve blood circulation and lymph flow, stimulate cellular respiration. These include oils of Dahlia, millennia, Siberian juniper, fir, etc.

Oils that contain unique phytohormones, which are similar in structure to human ones, slow down the aging process. Among them, there are oils of sandalwood, Jasmine, rose, myrrh, patchouli, neroli, etc.

Promote weight loss oils that have regulating and burning properties. The effect of them will be noticeable if you apply the courses locally, arranging a massage session, taking a bath or wrapping the problem areas. These include lemon, grapefruit, cinnamon, bergamot, tea tree, nutmeg, etc.

Regulate insomnia oils that have warming, soothing properties. These include oils of Melissa, frankincense, rose, mint, cypress, bergamot, sage, sandalwood, juniper.

Get rid of insects oils or mixtures of them that have a specific aroma that is not liked by midges or mosquitoes. The best types to eliminate annoying pests are: lavender, rosemary, eucalyptus, mint, vanilla, cloves, geraniums.

How to use essential oils

Essential oils are not just banal aromas, but real biologically active substances.

When using essential oils, learn the precautions and basic rules. First of all, choose a suitable essential oil for yourself, the smell of which you really like. Essential oil is a concentrated product, then you can not apply it to the skin in its pure form, you can get a chemical burn.

Base oils – coconut, jojoba, avocado, argan, etc. – will help to ensure a comfortable application. Before use, add a few drops of essential oil to the base oil taken as a base, and only after mixing, apply to the skin or hair.

In the care routine, essential oils can be introduced by adding a few drops to the base, for example, a face cream or base oil.

Aromatic oil bath. Before adding essential oils to the bath, you must first mix them with any base oil, milk or sea salt. This way you will avoid skin irritation and allergic reactions. The following proportions are suitable: for 1 teaspoon of base oil, add no more than 4 drops of essential oil, for example, tea tree. Or per 100 g of sea salt (milk) – up to 15 drops of a mixture of lavender and marjoram. It is allowed to stay in such a bath for no more than 15 minutes.

Hot inhalations. To implement this method, it is not necessary to purchase a special device-an inhaler. Boil the kettle and pour about 1 liter of boiling water into the prepared bowl. Then add up to 4 drops of essential oil, such as fir or a mixture of several types – fir, mint and rosemary. Use a large towel to create a protective dome over your head and breathe in the fragrant steam for 7 minutes. It is necessary to carry out such inhalations two or three times a day, one of which must be performed before bedtime.

Cold inhalations. A simple method that requires a handkerchief and essential oils. Only 2-3 drops of essential oil are applied to a handkerchief, then inhale its aromapars several times a day.

An oil burner. The simplest and most popular aromatherapy method for the treatment of colds. The aroma lamp is placed in the room in which the patient is constantly located. To implement this method, hot water is added to a glass container, and then 5 drops of essential oil, for example, eucalyptus or mint. The course of medical procedures should be carried out daily for half an hour until full recovery.

Massage. Essential oils are also used in therapeutic massage, but, as in other procedures, they are applied to the skin only pre-mixed with other oils. To do this, you will need 25 ml of any base oil, for example, olive oil, 9-10 drops of rosemary essential oil or a mixture of several essential oils – rosemary, fir and mint. Apply the mixture of oils to the skin of the back, chest and legs with long, pulling movements, while deeply inhaling the fragrant vapors. The procedure can be performed every other day.

To wash the floors, add about 35 drops of lemon, lavender or grapefruit essential oil to a bucket filled with water, and you can also add a couple of drops of tea tree oil. This solution cleans the floor well from various contaminants, while disinfecting its surface.

For washing, essential oils can be added to the washing machine. To do this, you can add 20-25 drops of rose, ylang-ylang, lemongrass, lavender or Melissa oil to the washing powder, which pleasantly aromatize bed linen and towels. For example, lemon essential oil is good at removing oily and greasy odors.

For washing dishes, essential oils with refreshing, antimicrobial properties are suitable, quickly eliminating fat and germs from its surface. For example, a few drops of essential oil of lemon, mint, tea tree, pine, eucalyptus can be mixed with the usual detergent or soda.

For disinfection. For example, tea tree essential oil is suitable, a few drops of which need to be diluted in a tablespoon of vinegar and water. The prepared solution is suitable for disinfection of kitchen shelves and drawers, sponges for washing dishes.

Essential oils that have both disinfecting and bleaching properties are suitable for cleaning sanitary ware and tiles. These include tea tree or lemon oils, which must be mixed with water, detergent, and citric acid. When applying the resulting mixture to a contaminated surface, leave the composition for a short time so that it works better, and only then rinse with water.

For aromatization, essential oils of citrus, flowers or spices are suitable, which will eliminate the unpleasant smell inside the cabinet or drawers of the chest of drawers. Apply a few drops of oil to paper napkins or pieces of wood, and then arrange them on the shelves.

To remove unpleasant odors from the surfaces of cutting boards, use essential oils of lemon, lavender, mint or tea tree, pre-mixed with soda. From the proportions: 10 drops per 100 g of soda.

Causes of headaches

If you often have a headache, you should definitely think about the reason. Among the causes of headaches among young and middle-aged people, the pain of muscle tension takes the first place.

Concentrated static load on the muscles of the head and neck, associated with many hours of sitting at the computer, leads to muscle spasms and tension pain. Localization of such pains is often in the area of the crown and forehead.

When the pain is localized in the back of the head or temples, we can assume the presence of high blood pressure.

In addition to tension pain, pain associated with infectious pathology can be distinguished. The breakdown products of pathogenic agents and the body’s own cells have an effect, causing swelling of the membranes of the brain, which leads to pain.

Headaches can obviously be associated with head injuries resulting from traumatic situations. This includes concussions, and bruises.

High blood pressure is also a cause of headaches. An increase in pressure in the bloodstream leads to a compensatory expansion of the vessels of the brain, thereby increasing blood flow to the head. At the same time, the outflow does not have time to remove the fluid, so there is swelling and pain.

Severe headaches and age over 40 ia a sign to visit an ophthalmologist. And get tested for glaucoma. With increased intraocular pressure, irritation of the ocular nerve occurs, which is transmitted to other nerves, causing a headache.

Cervical osteochondrosis is the cause of headaches. Muscle spasm, which occurs compensatorily to stabilize the cervical vertebrae, is the cause of this pain. Having “goosebumps”, spots in the field of vision, is the so-called vertebral artery syndrome, in 80 percent of cases observed in osteochondrosis.

The intensity of the headache is perceived by everyone depending on the individual sensitivity. The pain threshold correlates with the level of endorphins produced by the pituitary gland in response to stress. The higher the level of endorphins, the easier a person can tolerate pain. The level of endorphins increases, for example, if a person regularly trains.

At the same time, people who often suffer from infectious diseases have reduced levels of endorphins and each headache, accompanied by each subsequent disease, is more and more difficult to bear.

Recommendations for the prevention and treatment of headaches

Methods of headache prevention are selected depending on the listed reasons. The right way of life and thoughts, the acquisition of emotional stability can be recommended for everyone.

In acute headache with osteochondrosis, fixation of the cervical spine and massage are indicated. In the case of high blood pressure, it is necessary to carry out systematic treatment of hypertension in order to stabilize it.

To avoid pain of tension, it is necessary to limit work at the computer, every 40 minutes to do intervals, conducting cervical and eye exercises.

In all cases of headache, moderate physical activity, staying in the fresh air, and regular ventilation of the room are indicated. For people who often suffer from infectious diseases is recommended to increase immunity.

To keep your health strong in winter, you need to follow some rules in your lifestyle, daily routine and diet. Let’s look at what recommendations Ayurveda gives about this.

It is important to increase the energy of the body, because the lack of heat and sunlight significantly reduce our energy reserves.

In winter, you should work moderately, get enough sleep and rest, eat in accordance with the winter recommendations of Ayurveda, dress warmly and do not forget about movement.

Recommendations for lifestyle, daily routine in winter

Slow down

We are not in a hurry, we do everything in a measured and gradual manner, we go to bed at the same time (no later than 22 hours). You can get up a little later than usual, as the sun rises later in winter. In winter, nature itself gives us more time to rest, so we rest.

Do exercises

You should not forget about regular physical activity, which is so important. These should be smooth and even loads.

Special attention should be paid to the benefits of so called “fire breath”. Breathing through the right nostril also helps to warm and improve blood circulation. It is enough to do this for two to three minutes.

Use oils

We warm and moisturize the body with oil. Cotton wool dries, so it is useful in winter every morning before taking a shower to moisten the body with oiling. It is best to use sesame oil. To slightly heat it place it in a bowl of hot water. Then apply from top to bottom in this sequence: first the neck and shoulders, then the arms and chest, stomach and back, thighs, shins and finally the feet.

Winter is a period in which you should not forget about immunity. In addition to oiling the whole body, you can also increase the immunity of Ayurveda in winter by rubbing sesame oil into the feet before going to bed. This massage has a positive effect on the biological points located on the feet, and the oil itself is absorbed into the blood and also brings a positive effect for the body.

To enhance the effect, after rubbing the oil, it is recommended to wear socks.

Eat and drink hot

It is also useful to drink tea with ginger and lemon, masala teas, add pepper and ginger to food.

Ayurveda pays much attention to nutrition, as food can significantly affect the balance of energy in the body, human health and his psycho-emotional state. Proper nutrition in winter according to Ayurveda will help to maintain the normal balance and increase the health and endurance of the body.

Wear bright

It is better to dress in bright and warm colors. It can be: yellow, red, orange. Such colors warm energetically and emotionally. Clothes should be warm, be sure to wear a hat and scarf, as the heat goes through the head faster (this is our Central energy channel).

Adhering to these recommendations, you can avoid seasonal colds, keep a good mood and cheerfulness.