How to be healthy


How to be healthy

Create a daily routine. A routine can help you achieve your goals in diet, exercise and stress reduction. It also ensures that you have the time to do what you want, like hanging out with friends or spending time on a hobby. Create a routine that works for you!
It’s nice to have a different routine on certain days if that’s what you need to do for your life.
Try different routines until you find one that works for you.

Stop participating in risky behavior Taking unnecessary risks is difficult for the body and mind. It can also have devastating long-term consequences. Serious or well-established risk-taking patterns may also indicate deeper psychological issues. In this case, talk to a health professional who specializes in a relevant field. Start by focusing on one or more of the following achievements:
Having sex protected
Stop drinking excessively
Stop drinking without alcoholics anonymous
Stop smoking
Beat the addiction
Things like wearing a helmet when riding a bike and a seatbelt in your car.
These things are easy to do. Although they definitely discourage, they are achievable. Often, if one of these things is done, other things seem a lot easier and fit in perfectly.
If you are no longer involved in risky behavior, congratulations!

Exercise several times a week. We have already insisted on the “fitness” part, but now we want it to be a little less ignorable. Your daily / weekly routine should include exercise. It will increase your metabolic rate, control your weight and stay cool all week. Triple victory!
Here’s something for you: aim for 150 minutes of aerobic activity each week (or 75 minutes of vigorous activity) and do strength training twice a week. Even mowing counts!

Rest well at night. When you sleep, your body produces cells that fight infection, inflammation and stress, which means that sleeping too little or poorly sleeps not only makes you more likely to get sick, but also increases the time needed to your recovery. . . When you sleep well, you can get up and be more active all day. Sleeping well is very important for your health!
In addition to that, a study by the American Journal of Clinical Nutrition showed that men who slept 4 hours consumed 500 more calories than after 8 hours of sleep. If you are looking for an easy diet, here it is!
Read how to sleep better for advice.

Learn how to cook. Preparing your own meals is a wonderful experience because you can try different recipes while saving money. Plus, you can control every little thing that gets into your body. It’s really the only way to change your diet!
When cooking, avoid using oils and extra supplements. Stick to olive oil instead of vegetable oil, butter or margarine and limit the extra salt and cheese to a minimum. If she does not taste without it, try cooking it differently!

Maintain your personal hygiene. Wash your hands frequently, especially after visiting the toilet at home or using the toilet in a public place. Germs can spread like forest fires and kill us in the blink of an eye. And as if it was not clear yet, taking a shower is also a good idea.
When it comes to your mouth, use flossing and brush your teeth and tongue after eating; Food particles are often the cause of bad breath and gum disease. Visit your dentist regularly for cleanings and to detect any problem before it gets worse.

Strengthen your immune system Maintaining healthy habits and high energy levels is difficult for anyone who is constantly battling fatigue, colds, infections, or any other effect of a weakened immune system. Read How to develop a strong immune system for more information.
If you can avoid it, try to get all the necessary vitamins and minerals from your diet. If you can not, of course, supplements should only be used as a secondary measure. And of course, talk to your doctor before undergoing major changes.

How to Avoid the risks of Sitting

Sitting Risk

How to Avoid the risks of Sitting

Sitting Properly

Sitting are some things most folks do approach an excessive amount of of. It’s not laborious to grasp why: sitting is restful, easy, and a distinguished a part of most people’s every day work expertise. However, sitting for prolonged periods of your time will have serious negative consequences for your health. luckily, by breaking apart your sitting time and creating many tiny changes to your daily routine, you’ll avoid these negative consequences and keep your sitting healthy and safe.

Taking Breaks from Sitting

Take standing breaks each hour. the most effective and most elementary thanks to avoid sitting for too long is to prevent sitting each once in an exceedingly whereas. rise from your chair and speak a quick walk once each hour to interrupt up a protracted sitting session.
It’s typically counseled that you simply take a clear stage from sitting each half-hour. though this can positively assist you avoid harmful impacts to your health, it should additionally stifle your productivity.
If you have got a smartphone, set a cueer to travel off each hour to assist remind you to require a clear stage.
Even if you don’t walk around, you must a minimum of in brief stretch your arms and legs before sitting go into reverse from your break.

Do yoga stretches within the morning. rather than like a shot sitting all the way down to breakfast, coffee, and TV, begin your time without work with some yoga stretches. this can set the tone of your day from the start as active and healthy rather than inactive and can encourage you to stay it up all day.
Stretching within the mornings also will facilitate unwind your muscles and keep you limber, creating it easier to stay to a routine of obtaining up and walking around each hour.
If you can’t notice time within the morning to try to to yoga, doing stretches within the evenings may also have some positive impact.

Stand whereas talking on the phone or look tv. Whenever you’re doing one thing that doesn’t need you to be sitting, take that chance to square up and walk around a touch. Standing whereas on the phone or look TV can stop you from nonchalantly falling into a protracted sitting session.
For an excellent higher impact on your health, pace whereas talking on the phone rather than simply standing.
If the thought of standing to observe TV sounds boring, you’ll additionally do some stretches, a light-weight travail, or different quality work whereas you’re look. this can have the additional benefit of protective your muscles and joints from common strains or injuries.

Refill your drink each hour. If you’re drinking one thing like water or tea, rise to travel refill your glass each hour to interrupt your sitting reception and obtain you moving. this can additionally facilitate keep you hydrous and incorporate additional movement into your domestic living.
Note that if you’re drinking soda, juice, or different unhealthy beverages, renewal your glass each hour can in all probability do additional hurt than sensible within the long-standing time. solely follow this step if what you’re drinking is healthy.
You can additionally try this if you’re water or occasional at work!

Take walks at the top of the day. build taking a night stroll a part of your everyday routine. this can discourage you from sitting all the approach through to time of day and can additionally permit you to reap the health edges of walking additional each day.
Aim for a 30-minute walk for optimum health profit. If you can’t devote this a lot of time to your evening stroll, attempt to walk a minimum of for a minimum of five minutes.

A systemic approach to sanitation


A systemic approach to sanitation

Sewers are expensive and expensive is one of the biggest barriers to building bathrooms for all households in low and middle income countries. The cost is such an effective barrier in some countries that it prevents access to basic sanitation for a significant portion of the population. More than a third of the Guatemalan population, a little less than 6 million people, has no basic sanitation. However, a start-up company can offer a solution that completely omits sewers and septic systems: Mosan. Mosan is a circular sanitation service and transportable dry toilets for densely populated areas and hostile environments. The company adopts a systematic approach to sanitation.

In Guatemala, where Mosan is located, there is a clear gap between sanitation conditions in cities and rural areas. Seventy percent of urban households have access to basic services (water supply and drainage), while only 30 percent of rural households have access. Just four percent of the nation’s 334 enrolled districts have water treatment plants. In some cases, these plants lack maintenance and the ability to process all incoming wastewater. As a result, most of the contaminated water is simply poured into rivers or lakes; Stimulate the growth of cyanobacteria and the eutrophication of lakes.

Santa Catarina Palopó, Guatemala

For this reason, sanitation problems must be resolved in a sustainable manner. Building latrines or installing drainage systems can help mitigate outdoor defecation, but these technologies will never solve the problem from the root. More than just a dry toilet, Mosan is a complete sanitation service that includes a transformation process through which urine and feces are collected, processed and processed separately. During the treatment phase, the wastes are transformed into fuels (such as biochar) and agricultural fertilizers (such as struvite-based fertilizers). The products can be used directly by the community or sold to third parties, offsetting the costs of the services and generating employment opportunities.

Mosan began operations in 2010 when its founder, Mona Mijthab, worked as an industrial designer in slums prone to flooding in Bangladesh. At first it was a research project, but after several pilot projects and collaborations with a variety of institutions such as OXFAM; WSUP and MIT D-Lab became an award-winning solution. Today, Mosan is being implemented for the first time as a complete service system in Santa Catarina Palopó, Guatemala.

This Mayan community is located on the shores of Lake Atitlan, where only about 20 of the approximately 1,000 homes are connected to the municipal sewer system. The majority discharges wastewater into the lake or uses latrines, septic tanks or wells that can contaminate groundwater and aquifers. Mosan has been operating its service since September 2018 with a focus on raising people’s awareness of improved hygiene.

Club Rotaract Guatemala visits a Mosan project. The author is the third from the left.

Mosan faces challenges to establish its service. Some include the removal of cultural barriers to discuss sanitation; obtain the operating license, establish the recovery and recycling system; analyze manufacturing methods for the local production of toilets and adapt the model to specific local needs.

And then? After almost a year of research, development and service, Mosan plans to expand its services in Guatemala. The company is exploring other communities that need sustainable sanitation and is partnering with municipalities and groups such as Rotaract (Rotary International).

Mosan is one of the many sanitation services that does not require sewer infrastructure. The startup has company even in Guatemala. Worldwide, other organizations provide low-cost sanitation services through a variety of commercial models and technologies. This type of sanitation without sewerage will be necessary on the way to almost universal access to bathrooms. For more information about Mosan and its sanitation partners, visit the Library of Engineering Solutions for Change.

Improve your health by gardening


How to improve your health by gardening

Working and eating in a home garden can do a lot to improve your overall health. You can not only make daily exercises so necessary, but you can also create healthy meals through your daily work. If you want to improve your health, focus on regular trips to your garden. Learning how to grow plants and do the physical activity necessary to grow them can add variety and quality to your diet, as well as to your physical routine.

Exercise in the garden

Warm up before gardening. As you would with other types of exercises, it is important to warm up before you start to get tired in the garden. Stretch your legs, arms, and hands before you begin to get ready for the job ahead. [2]
You must passed minimum 5 to 10 min warm up ahead gardening.

Work regularly in the garden. To improve your health by exercising in the garden, do it regularly. Working in your garden for several hours during the week, for example 30 minutes a day, can provide you with much needed regular exercise. [3]
Doing 30 minutes of moderate exercise each day can reduce blood pressure and cholesterol. It can also help prevent diabetes and heart disease, as well as delay the development of osteoporosis.

Vary your movements. As with other types of exercise, it is a good idea to vary the movements you perform while exercising in the garden. If you have a variety of tasks to do in the garden, set a specific duration, and then rotate between them, even if you do not complete a task in the specified time. [4]
This variation in tasks can be especially helpful if you have one that is difficult for the body, such as kneeling to weed flower beds. Weeding 15 to 20 minutes at a time and then taking a break to perform another activity will help to avoid pain or excessive stress.

Fold and lift in a controlled manner. When working in the garden, you must be careful and intentional about how to lift and stretch. For example, use a proper lifting technique to move large soil bags or fertilizer. This involves using the strength of your legs instead of relying on your back muscles.
In addition, you should squat instead of kneeling when possible, keep the natural curve of your back and avoid bending when lifting heavy loads.

Make efforts. For gardening to be an exercise, you need to increase your heart rate and exercise. This means that staying close to watering does not really count as an exercise.
Digging, raking leaves, weeding, cutting and emptying a pile of compost are some of the things to do in the garden to increase your heart rate.
If you want to increase your effort when cutting, try using a push mower instead of a gas or electric mower.

How to Eat Properly

Eat Properly

How to Eat Properly

There’s so much info obtainable around how to eat correctly and it can be overwhelming! While you may have heard all kinds of things about what foods to eat and what ones to avoid, there are some simple rules that can help you to make the right food choices. Start by making sure your diet includes healthy foods and beverages. Then, work on altering your eating ways, such as by cookery for yourself, analysis labels, and creation healthy swaps. You may also benefit from adjusting the timing of your meals and snacks.

Adjusting Your Eating Habits

Swap unhealthy foods for healthier versions. Making simple swaps can help to improve your eating habits in an easy, painless way. Identify something unhealthy that you enjoy and then look for an alternative that would be healthier and satisfy the same craving. This may simply be a lower fat version of an item, or a different food that satisfies the same craving.

For example, if you’re a fan of chips and dip, you might try swapping your potato chips for carrot chips or baked potato chips and you could swap a high-fat dip for fresh-made guacamole or a lower-fat yogurt-based dip.

Get into the habit of reading labels. Checking labels will help you to avoid items that contain unhealthy ingredients, such as added sugar and trans fats. Look at the nutrition information on any packaged foods and if it’s high in fat, sugar, sodium, or all three, don’t eat it!

Some foods will indicate on the front of the package if they’re low in fat, free from added sugars or trans fats, or low-sodium. However, it’s still important to check the nutrition information to make sure the food is actually healthy.

Read the ingredients on the label, too! If you’re trying to avoid a specific ingredient, such as sugar, oil, or wheat, you can easily figure out of a food is something you want to avoid by checking the ingredients.

Measure your food to ensure that you’re eating reasonable portions. Packaged foods will include information on the serving size. To ensure that you’re consuming the amount of calories and fat indicated per serving, you’ll need to measure out the amount indicated on the package. You capacity need a scale or measuring cups dependent on the kind of food.

For example, if you prepare a box of macaroni and cheese, the serving size might be 1 cup (240 g) of cooked macaroni and cheese. Usage a determining cup to dole out precisely this amount.

Portion sizes are much bigger than they used to be, so read labels on any prepackaged foods you buy and avoid overly large portions.

If you share a home with other people, talk to them about setting up a cupboard or shelf in your pantry and a drawer or shelf in your fridge that is for healthy foods only. This will be your safe zone for choosing what to eat.

For example, a therapist can teach you how to identify what you’re feeling and then figure out something healthy you could do to feel better, such as taking a walk, doing a deep breathing exercise, or listening to music.

Make sure to ask your doctor for a referral to a therapist. This is sometimes required for insurance to cover the appointments.

How to remove pimples of the ear

Ear Pimples

How to remove pimples of the ear

The skin of the ear is similar to that of any other part of your body. It has pores that can be blocked, and these blocked pores often turn into painful bumps or pimples that are hard to reach. Although they may be a little harder to reach or see, there are still a number of effective treatments that you can use to remove pimples in the ear.
Get rid of pimples in medicine
Touch the button with clean hands. Before touching the button, be sure to wash your hands once or twice. Touching pimples with impure hands can make pimples worse because dirt and oil can block pores even more.

Clean the button with alcohol. One way to start curing the grain is to clean it with a cotton swab. It also prevents it from becoming infected and prevents the spread of the infection.

Clean the area with witch hazel. Witch hazel is another disinfectant that can help clarify and prevent pimples. Clean the ear with a cotton ball or a cotton swab covered with witch hazel.

Wash the button. Wash the knob with the knob with water as warm as possible. Also use natural soap or an oil-free cleaner. This cleaner should contain salicylic acid, which helps unclog pores and cure pimples. For the inside of the ear, use a warm or warm washcloth or a cotton swab to wash and massage the button. Do not rub the button; This may cause additional irritation.
Be very careful when using the cotton bud; Do not insert it into the ear canal. Use it only to rub the outside of your ear.

Apply an acne cream. To help reduce the pimple, apply an acne cream that contains 2 to 10% benzoyl peroxide. Let the cream dry on the button.
You can also apply a cream with 10% glycolic acid.

Apply the gel ointment. Try placing Neosporin or another cream or gel for the ointment to cure the grain. Let the gel dry.

Use peroxide. Dip a cotton ball in hydrogen peroxide and spread it over the button. If the button is inside the ear canal, you can pour peroxide into the ear. Drain the peroxide in a bowl or on a cotton swab.

Let them heal naturally. The buttons in the ear are like any other button. Headphones tend to be caused by an accumulation of dirt, shampoo and ear wax. The key to let them single and they will recover.
Don’t try to bust them, even if that’s what you usually do with the buttons. The ear pimples (pimples in the ear) are not only painful when they are squeezed, but if they are in the fleshy lobe of the ear or inside the ear, they can bleed for a short time and cause more problems.

How to grow Taller

Grow taller

How to grow Taller

Although caring for your body can help you grow, your height is determined primarily by your genetics. Once your growth plates have fused, it will stop growing, which usually occurs between ages 14 and 18. If you are still growing, good nutrition and a healthy lifestyle can help you grow. In addition, you may be able to increase your height by approximately 0.5 to 2 inches (1.3 to 5.1 cm) by stretching your spine daily.

Change your diet

Adopt a healthy and nutritious diet to help your body grow. Good nutrition is essential to reach your height potential, which is the highest that your body can develop. Prepare your meals around fresh vegetables, fruits and lean proteins. Fill half of your plate with vegetables, a quarter of your plate of lean protein and a quarter of your plate of complex carbohydrates. Try fruits, vegetables and low-fat dairy products.
Lean proteins include chicken, turkey, fish, beans, nuts, tofu and low-fat dairy products.
Complex carbohydrates include whole grains and starchy vegetables, such as potatoes.

Add more protein to your diet. Proteins help your body develop a healthy body mass, such as muscles. This can help you be the best. Eat protein at each meal and include them in your snacks.
For example, you can eat yogurt for breakfast, tuna for lunch, chicken for dinner and cheese for snack.

Eat an egg every day if you are not allergic to it. Young children who eat an entire egg every day may become taller than others. Eggs contain proteins and vitamins that promote healthy growth. They are also a cheap meal and easy to add to your diet. Eat an egg with 1 meal a day to eventually help you be taller.
Ask your doctor if it is safe for you to eat an egg every day.

Consume a serving of dairy products every day to support your growth. Dairy products contain protein, calcium and vitamins to nourish your body. Although milk is an excellent option, yogurt and cheese are also excellent sources of dairy products. Add 1 serving of your favorite dairy product to your daily diet.
For example, drink 240 ml of milk, eat 180 ml of yogurt or eat a slice or 28 g of cheese.

Take calcium and vitamin supplements if your doctor tells you that it is okay. Supplements can help you grow by meeting your nutritional needs. Calcium and vitamins A and D are particularly important because they support bone strength. Talk to your doctor to find out if the supplements are right for you.
For example, you can take a daily multivitamin and calcium supplement.
Keep in mind that vitamins will not make you grow more than your genes allow.

How to enjoy a sick day

Sick Day

How to enjoy a sick day

Being sick can be a difficult time. You may not want to do much during a sick day, but some activities can help you get the most out of it. A day off can be an extraordinary chance to unwind and concentrate on your wellbeing.  Take the day for yourself and focus on the things you love when you recover from your illness.

Enjoy your sick day

Meditating It has been clinically proven that meditation reduces stress and anxiety, which can lead to an improvement in the health and functioning of the immune system. If you feel good enough, try a good meditation session and enjoy the benefits it can bring. Here are some basic approaches to begin:

Take a deep breath and concentrate on these breaths. If your mind wanders, focus on your breath again.

Examine your body and see how each part feels. If you find areas of discomfort or tension, you can imagine that they are starting to feel more relaxed.

Read or listen to an important passage, poem or lyrics of the song. Take a few minutes to think about what this means to you.

Laugh Even if you’re not feeling well, laughing a little can help strengthen your immune system and make you feel better. Laughter has been shown to reduce stress levels and increase the natural killer cells in your body that were fighting the invasion cells.

Watch your funny movie or your favorite TV show.

Listen to a comedy show or your favorite podcast.

Read a book that always makes you laugh.

Talk to a friend or loved one. Use some of your free time to call someone you want to chat with. It has been shown that having a good conversation with a friend or family member increases oxytocin levels, which can promote healing and well-being.

Do something that you like. Take time for yourself during your sick day and do a light activity that you like. This can help you to not think about illness and improve your mood. Try some of the following examples to make your sick leave enjoyable:

Listen to music.

Play a board game or a video.

Make your craft or favorite art if you feel good enough.

Plan future vacations.

Do light exercises. If you have a cold, you can try exercising during your sick day. Listen to what your body tells you if you exercise. Do not do it anymore and stop if you feel worse.

Light exercise can relieve some symptoms such as congestion.

Exercise is acceptable if your only symptoms are runny nose, congestion or sneezing.

Do not exercise if you experience chest symptoms such as coughing, wheezing, fever, or muscle aches.Stop immediately if you start to feel worse.

How to digest food faster


How to digest food faster

Digestion breaks down food into smaller parts, which allows your body to make the most of the energy and nutrients it contains. Various nourishments separate in various ways, some quicker than others. Although the digestion rate depends mainly on the natural mechanisms of your body, however, it can improve the speed and quality of your digestion. Keep reading to learn to digest food faster.

Change your lifestyle

Regular exercise Increasing physical activity helps food remain in the digestive system. This can increase the speed of digestion of food and facilitate the process of digestion.
Exercise can prevent constipation and increase the rate of digestion by decreasing the amount of time that food stays in the large intestine, which limits the amount of water absorbed by feces in the body.
The movement also helps stimulate natural contractions of the smooth muscle in the digestive tract, thus accelerating the breakdown of food.
However, it is better to wait approximately one hour before exercising to allow the body’s natural blood circulation to concentrate in the digestive system, rather than feeding the heart and other active muscles.

Rest. Sleep gives the digestive organs the time they need to rest and repair, increasing their ability to digest food quickly and efficiently. Changing your sleep will have beneficial effects on digestion.
Do not fall asleep immediately after eating, wait two or three hours to make sure your body has had enough time to digest.
Try sleeping on the left side. Some studies have shown that sleeping on the left side increases digestive capacity.

Drink liquids Drinking liquids, especially water or tea, during or after a meal helps digestion. Fluids help your body break down food, and water can help you hydrate.
Being hydrated is essential to maintain adequate levels of saliva and fluid production in the stomach.
Water also softens stool, helping to prevent constipation.
In addition, water is essential for the effective use of dietary fiber in your body, which is essential for digestion.

What is angina pectoris?


What is angina pectoris?

Angina is a temporary pain or discomfort in the chest that occurs when the blood that carries oxygen does not reach the heart muscle enough. (The term “angina” means “pain,” while “pectoris” refers to the chest.) Sometimes, angina looks like heartburn, similar sensations that can be felt after a hearty meal. But if you experience this pain regularly, it can be a symptom of heart disease.

What are the causes?

Angina is usually a sign of heart disease, particularly a blockage of one or more of the main blood vessels that supply the heart muscle. In fact, angina pectoris is the most typical symptom of heart disease. In the United States, about 9.8 million people suffer from it. An angina attack occurs when the blocked vessel prevents adequate blood flow or when its spasm causes a decrease in blood flow to the heart muscle.

Does angina cause or aggravate heart disease?

Usually, angina does not cause any damage to the heart. Angina sounds more like a red flag and may mean that you have a higher risk of having a heart attack. Whether you are on an excursion, have a lively discussion with your partner or digest a five-course gourmet meal, angina is the way your heart tells you that you are working too hard and don’t run out of blood. oxygen.

What are the symptoms of angina?

Though they differ from person to person, these are the distinctive indications:

  • Acute or dull pain, tightness, pressure, tightness or burning sensation in the chest.
  • Pain in the arms, neck, jaw, shoulders or back with chest discomfort (these symptoms often occur with physical exertion, emotional stress or eating).
  • tingling, pain or numbness in the elbows, arms or wrists (especially the left arm)
  • Difficulty breathing
  • perspiration
  • Nausea
  • tired
  • anxiety
  • Dizziness

How is angina diagnosed?

Because of its symptoms and a stress test, which usually means walking on a treadmill. It will be connected to an electrocardiogram (ECG), which measures the electrical activity of the heart before, during and after the stress test, and your blood pressure will be monitored at all times. Characteristic changes in EKG occur if heart disease is present. But this test is for screening and you may need other tests, such as a nuclear scanner or an angiogram. On an angiography, a dye is injected into the blood and an x-ray of the heart and blood vessels is taken.

How is it treated?

Nitroglycerin under the tongue is the usual medicine for angina attacks: it helps dilate the blood vessels so that more blood can reach the heart. Nitroglycerin is also available as a pill or patch to prevent symptoms. (Anyone taking nitroglycerin should avoid using Viagra (sildenafil) because it can cause a serious drop in blood pressure). After a full evaluation, your doctor may prescribe other medications, such as blockers and calcium channel blockers also help prevent angina. Your doctor may also ask you to take aspirin regularly, which reduces the ability of blood to clot, allowing you to move more easily through narrow arteries. You can benefit from learning stress reduction techniques, such as meditation or relaxation exercises. Check your local community center for courses or workshop lists.