Well, let’s try, as far as we can, to answer this burning question. It has been proven that alcoholism is a disease, therefore it must be treated.

There is a category of drinkers who, realizing that problems have appeared in their lives that are directly related to alcohol, they themselves are looking for a way out, go to an appointment with a narcologist so that he can relieve his craving for alcohol.

They already see themselves from the outside, they understand that their way of life, to put it mildly, is not correct. A drunken pastime threatens them not only with loss of health, but also interferes with loved ones. Everyone suffers: relatives, family, friends, acquaintances, the first problems with work appear. They realized this and made a conclusion on their own that they would not be on their way with alcohol, but the narcologist will only have to support the decision to live soberly and give the necessary course of prevention or treatment.

What will it be: some of the coding methods or a lesson in good suggestion, in any case, such a person, who independently asked for help, will not touch the bottle in life. Unfortunately, very few addicts fall into the category of these “lucky ones”. Why? Yes, most likely because not everyone can recognize the fact that they have alcohol addiction.

Many who continue to drink alcohol with varying regularity do not understand that they are addicted to it, but more simply – alcoholics. This is the root of the problem. How do you get an alcoholic to be treated? If, pouring swill into himself, does not consider himself an alcoholic. Alas, in this case, neither shed tears, nor constant persuasion, nothing will help! All efforts are a waste of money and time.

The task is not to force the treatment, but to convince the alcoholic to do it. Do you see the difference? This is a difficult but doable task.

Dear relatives and friends of alcoholics, there is no need to force them to be treated for alcoholism. Remember. Treatment is the business of doctors and the alcoholic himself, but it is one thing: do not drink! Here, exactly, it is necessary to convey to the alcoholic. In fact, nothing else has been invented or invented in the world, narcologists will only be able to put a person “on temporary crutches” with the help of coding for alcoholism , but the former alcoholic will learn to walk further himself! This will be his new sober life.

Every day, many close alcoholics are looking on the Internet for the answer to one single question: how to get an alcoholic to be treated, they do not know that the solution, this simple to the point of genius, the decision “not to drink and live soberly”, must be born in the head of the alcoholic.

Health to you!

Today in “healthy advice” we will touch upon such a sensitive issue as a man’s big “beer” belly and how to get rid of it. Let’s hurry to reassure you that there are no “beer” bellies in nature.

Why is the belly called beer

This is all fiction, because a man can have a stomach even if he does not drink beer , and a belly can appear as a result of overeating.

Abuse of beer drink leads to the deposition of fat, which accumulates most quickly in the flanks, which is why such a belly is called a beer belly. Therefore, in order to remove a beer belly, a man needs to answer to himself the following question: “Why do I have a big belly and what are the reasons for its appearance?” Correctly posed question – half the answer and, having learned: why there was a “beer” belly, it will be much easier to eliminate it.

Because of what a man has a big belly:

• In a man’s body, metabolic processes slow down with age, which leads to the deposition of fat in the sides.
• Constant overeating and eating foods that lead to obesity.
• Low physical activity, which, together with overeating, quickly leads to the accumulation of fat.

How a big belly affects men’s health

It turns out that a big beer belly is very harmful for a man. The fact is that this fat accumulated in the abdominal cavity of a man turns his testosterone into the female sex hormone estrogen, and its high level contributes to the same fat deposition on the male body as in women and lowers the overall level of testosterone.

What to do to remove a big belly

It is necessary, first of all, to find out the cause of the appearance of a large abdomen, then set a clear goal and go gradually towards success , albeit in small steps, no matter what. For example; reduce your waist by so much cm, lose weight by so much kg, and so on, and then everything will work out! The main thing is to move forward step by step, systematically, without deviating from the goal a single step.

Well, now we will move on to the fact that, in fact, will allow you to get rid of a large beer belly and, therefore, we get acquainted and proceed to the main thing:

How to quickly get rid of a large belly

Proper nutrition

An important and one of the most important conditions is a drinking regimen. It is necessary, first of all, to remove excess calories where they should not be at all. What liquid do you drink?

If it’s coffee with sugar, tea, soda, juices from the store, then you definitely get them, and caffeinated drinks also lead to dehydration. Plain drinking water in the amount of two liters (at least) per day is what you ideally need!

Diet

From your daily diet, you need to exclude all sweet, flour, fatty and flour, and this:

• dumplings, sandwiches, pizza, hot dogs, chips, croutons and so on;
• white bread, rolls, sugar, chocolate and candy;
• any fatty foods;

Add to food foods that contain fiber, which is necessary to normalize digestion, and this:

• fresh fruits and vegetables , herbs;
• seafood;
• cereal porridge;
• berries.

Diet

This is also a very important point, as fast snacks and hectic eating do not contribute to the normal digestion of food.

Basic rules for weight loss diet:

• Fractional nutrition, that is, eat a daily amount of food, for example, in 5 meals, and not in 3, as you are used to;
• It is important to observe the time interval between meals, for example, every three hours, and the body will get used to it over time and will absorb food faster.
• Stop eating at night. In the evening you can eat yogurt, some fruit, salad with vegetables, drink kefir.

Weight begins to decline when more calories are expended than entering the body. This is achieved by reducing those calories that come with food, or by spending calories, for example, for physical activity.

Exercise stress

Physical education for weight loss is the basis of the basics. Don’t start with hard training. Start small. It is enough to first compose a set of simple physical exercises for yourself, which you can do with pleasure at home. Then gradually connecting the so-called cardio loads, and these are dumbbells, swimming, cycling, running. Abdominal exercises will also help tighten the abdominal muscles.

Here are all the simple rules that will help a man get rid of a big beer belly, and give its owner self-confidence and add health.

Convulsions occur with diseases of the nervous system, endocrine glands, poisoning. The symptoms of this disease are involuntary muscle contractions. Leg cramps are very common. Why is this happening?

Frequent convulsions occur when exposed to an external stimulus, with alcohol abuse.

A cramp can occur in one muscle or in a group of muscles. The sudden onset of a convulsion (tonic) lasts no more than a minute and is accompanied by pain. Most often, this pain occurs in the calf muscle during swimming and long walking.

If pain occurs while swimming, stop moving your legs and extend your feet.

Convulsive contraction of the muscles of the voice is caused by a pungent smell, gases. It can even lead to respiratory arrest.

Dysfunction of nutrition can be caused by muscle spasms of arterial vessels, varicose veins. In order to find out the obvious cause of the seizures, you should consult a doctor. He must establish the cause and prescribe treatment.

Sometimes seizures can be accompanied by loss of consciousness. These are the symptoms of epilepsy disease. In case of seizures, call a doctor. Create a calm environment for the patient.

If breathing is disturbed, the patient should provide an air flow. To avoid dehydration, drink cold water, to which table salt will be added (one teaspoon per liter of water).

The following folk remedies will help to survive leg cramps.

Leg cramps alternative treatment

– Two teaspoons of birch buds, brew in a glass of boiling water. We drink in three doses.

– Cloves with sugar can also make you feel better. Cloves should be six hundred and twenty grams.

– Mustard oil is used to bring legs and arms together. We rub the places that are sick with this remedy.

– We take poppy petals, dry them, three into powder. After that, we prepare a decoction with honey and milk. Poppy petals can still be infused with vodka.

– Almost all diseases are treated with honey. Convulsions are no exception. For seven days before each meal, eat two teaspoons of honey.

– Bitter wormwood will also help. One part of the seeds of wormwood, which we crush. After that, add four parts of olive oil. All this is infused for eight hours. We take a lump of sugar, put one or two drops on it and eat it.

In addition to those described, there are many more folk recipes that will bring you relief from leg cramps.

For 70 years, science has known an extremely widespread and subtle-acting parasite called Toxoplasma gondii , with which domestic cats infect the brains of their owners, causing them to change personality . Changes include increased riskiness (confirmed), slower reactions (confirmed), fondness for cats (unconfirmed, but possible), schizophrenia and paranoia (rare). Moreover, some researchers believe that “in populations where this parasite is very common, massive personality changes can lead to changes in their culture.” Fortunately, the latest scientific research allows us to hope that soon humanity will finally get rid of “feline addiction”. Toxoplasma is one of the most common parasites in developed countries. It is spread through cat droppings and uncooked meat. It is estimated that 30-80% of the population are native speakers, and the figure varies greatly from country to country. The personality changes caused are usually too insignificant and imperceptible, the same schizophrenia is not diagnosed in all patients, so for most of us it is safe. However, toxoplasmosis can have very serious consequences in people with vulnerable immune systems and in pregnant women, increasing the risk of miscarriage or birth defects in the newborn. A team of scientists from Australia has studied in detail the life cycle of Toxoplasma gondii, including the mechanism of cell uptake and food accumulation. New data may even help create a cure for toxoplasmosis. A living creature from a cat captures brain cells such as neurons. To ensure its own growth and survival, it is able to hide its existence for decades, accumulating food supplies and completely hiding from the human immune system until his death. “The parasite does this by introducing special proteins into the host cell, modifying original intracellular signaling pathways that allow it to grow and multiply,” said Chris Tonkin of Australia’s Walter and Eliza Hall Institute, co-author of the study.

Thanks to a closer study of the life cycle of the parasite, it is now possible to test whether mental illness is caused by the influence of the parasite. Some people are known to develop certain mental illnesses, including schizophrenia and bipolar disorder.

“We found that, like animals preparing for hibernation, Toxoplasma gondii builds up large amounts of starch when it goes into hibernation,” Tonkin says. “By identifying and disabling the mechanism that activates starch buildup, it has been found that the dormant parasite can be killed, preventing the spread of chronic infection.”

Scientists promise to create a vaccine that will completely prevent a cat from affecting humans, that is, eliminates the risk of infection with Toxoplasma gondii.

Australian engineers from the University of Wollongong are working on solving one of the most important questions for humanity: why in a condom “feels wrong” and how to fix it. By using the modern material hydrogel, they hope not only to get rid of discomfort, but even to achieve an effect in which using the hydrogel will be more pleasant than working with au naturel. To accurately determine the difference in sensations, scientists process the results of reading the electromagnetic brain waves of the subjects. The first latex condoms were introduced 100 years ago, just after latex was invented in 1920. Since then, they have undergone little change, although scientific progress has made significant progress in other areas. Despite the obvious positive effect in planning fertility and preventing the spread of disease, they have ardent opponents who argue about the loss of pleasure and the not-so-pleasant sensations of latex.

Australians have decided to take on a noble mission to improve the sex life of mankind. Hydrogel is one of the modern flexible materials that can be given unique properties. Some types of hydrogels feel comparable to human tissue; they are used, in particular, in vascular and even eye prosthetics . Hydrogels allow the inclusion of various medications that can fight diseases. There are also hydrogels that are stronger and thinner than latex. Wollongong engineers successfully competed in the Next Generation Condom competition in early 2015 with a grant from the Gates family. Of course, first of all, the patrons took care of the countries of Africa and Southeast Asia, and the reduction of diseases and unwanted pregnancies in these regions. But also in the so-called. “Developed countries” these problems also exist. For example, among these countries, the United States has the largest number of unwanted pregnancies and HIV transmission . To improve the accuracy of the results of experiments in which scientists are experimenting with different versions of hydrogels, they decided not to rely on simple opinion polls, but to use the technology of compiling electroencephalograms. To do this, they turned to specialists from Swinburne University of Technology for help.

In experiments, subjects touch (no, not yet, only with their hands) various materials, and scientists process the captured EEGs to determine pure, subconscious responses to tactile sensations.

“EEG allows us to measure the subconscious reaction of the brain to material, which occurs even before the subject makes a conscious decision whether he likes the material or not,” explains Joseph Ciorciari, lead researcher on the study. “As a result, we eliminate any prejudice and existing predispositions from the test results.”

Doctors have just learned something new about postoperative spinal cord repair for spinal cord injuries. A link was found between the success of long-term recovery and high blood pressure during surgery. This may seem like insignificant news, but it can help millions of patients get on their feet faster. The most interesting thing is how this discovery was made. It was done by a computer program.

The new software carried out a meta-analysis of long-forgotten neurological studies – and using topological data analysis was able to identify patterns that interested specialists. The material for the meta-analysis was the results of studies that were written off as useless 20 years ago. After all, at that time there were no advanced machine learning systems, such as Ayasdi has now provided for the University of California at San Francisco, where a group of neurologists and statisticians is working. The functionality of the program is described in a scientific article published yesterday in the journal Nature Communications. “What seemed like nonsense turned out to be very valuable information,” says

Adam Ferguson, Principal Investigator at the Brain and Spinal Injury Center at the University of California, San Francisco, and co-author of the research paper. How valuable this information is has yet to be explored in clinical trials, but history already raises some interesting questions. For example, does it make sense to conduct new clinical trials if you can re-analyze the results of old ones? And one more thing: should the raw data from “unsuccessful” studies be published in the open access, even if their result was not a scientific article or some kind of discovery.

Spinal cord injury is one area of ​​medicine that hardly develops. There have been no significant discoveries in this area for 20 years. Spinal injuries are complex and therefore more difficult to understand than other systems. The researchers decided to once again analyze the array of old archived data in search of some hidden relationships.

To do this, they used topological data analysis, a technique that applies the concepts of geometric topology to find hidden patterns in large datasets. The program found many patterns, most of which were known to physicians, including the ineffectiveness of various drugs. However, the harmful effect of high blood pressure on the long-term recovery of a patient was something no one knew.

Neurologists say that they would hardly have been able to detect such a pattern using conventional methods, without the use of data mining. There are too many variables to consider.

The inventor of topological data analysis is Stanford mathematician Gunnar Carlsson and co-author of the scientific work. He is now the president of Ayasdi, which he founded to use topological data analysis and machine learning technologies at the same time. Ayasdi software analyzes data without human input, does not require theories or direction of work.

Before the spinal cord, the topological data analysis technique made another medical discovery: it helped detect a unique mutation in breast cancer that has a high survival rate.

Researchers at Princeton University recently made a remarkable discovery about the brain. They examined the brains of rats, and found that rats who constantly exercise, tolerate stress much more easily than lazy rats. Scientists already know that exercise stimulates the creation of new brain cells (neurons, nerve cells), but only now it is becoming clear that new cells are functionally different from other brain cells.

In an experiment, preliminary results of which were presented last month at the annual meeting of the Society for Brain Research in Chicago, scientists allowed one group of rats to exercise. Another group was deprived of this opportunity. After a while, all the rats were expected to swim in cold water, which they do not like very much. After that, scientists began to study the brain of animals. They found that the stress of bathing activates nerve cells in all areas of the brain. (Researchers can even tell which neurons were fired because the cells release a special protein in response to stress.) But in trained rats, young brain cells that (according to scientists) appeared and grew as a result of increased training, “stress protein” isolated in a smaller amount. The trained rats looked calmer than the rats in the “lazy” group. “Training-born cells,” the researchers think, “are already being built with a margin of safety .” Apparently, the rats, through exercise, have created a biochemically calm brain.

For many years, both in everyday life and in academia, it has been believed that exercise and exercise improves mood. But it was unclear exactly how exercise might affect mood and anxiety . Now, thanks to new research methods, and thanks to the latest advances in biochemistry and genetics, scientists have yet to understand how exercise restructures our brains, making it stress-resistant. For example, a group of researchers that sought to debunk the myth of serotonin as the “hormone of happiness” put rats in a state of helplessness and anxiety. All of these rats had elevated serotonin levels. But here’s what’s interesting: rats that had been running for several weeks before showed a lower degree of anxiety, and their serotonin levels were not as strong as in the rest of the experimental subjects. Another group of researchers studied the effect of moderate exercise on oxidative stress in cells. Anxiety in rodents and humans is accompanied by excessive oxygen starvation of cells, as a result of which cells (including brain cells) can die. Moderate exercise reduces the effects of oxygen deprivation. In an experiment conducted by researchers at the University of Houston, rats were injected with drugs that chemically caused oxygen deprivation in all cells of the body. After that, the rats were transferred to a new, unknown to them, environment. Those rats that did physical exercise, unlike their lazy counterparts, did not hide in panic in dark corners, but began to explore new territory, although they were also scared. “An interesting picture emerges – exercise and stress prepares and trains brain cells, and they are experienced in real stress and they are already experienced and can better cope with critical situations,” says Michael Hopkins, a graduate student at the Laboratory for the Neurobiology of Memory and Learning in Dartmouth. “It’s really amazing that you can now link exercise and stress tolerance for good reason.” Resistance to stress does not appear overnight. But it will appear, and all scientists agree with this. For example, in an experiment by the University of Colorado, rats that were involved in sports for only three weeks did not show themselves to be stress-resistant. But those rats that ran for six weeks – showed. “Something happened in those three weeks,” says Dr. Benjamin Greenwood, a research fellow at the University of Colorado. He also added that “it is not yet clear how to translate” this rate of six weeks from rat time to human time . Maybe we need more time, maybe less. In addition, no one has yet said what loads are optimal for the rapid development of stress resistance. But one thing remains absolutely clear – we must continue training. Continue running, pedaling, swimming (so far in the studies, animals have only done aerobic exercise). You may not feel the reduction in stress after your first run. But according to Dr. Greenwood, biochemical processes will already start, and changes in the cellular structure of the body will be profound.

Pull-ups, push-ups, swimming and running are good and rewarding sports, but they are all separate processes for which you need to allocate a resource of time, space, and often money. I want to tell you about the most integrated sport for the life of an IT specialist, and not only ours. Ta-dam! The curtain! Here’s a way to upgrade your daily walking routine to an exercise routine.

Benefits

The most powerful argument in favor of walking is that it absolutely, absolutely, does not require any financial investments, and sometimes it even helps to save money (of course, if you are not a girl who chronically prefers high-heeled shoes). To walk, you do not need to get up at six in the morning and go to the gym, close your pets (and sometimes residents) in a separate room so that they do not rush at you when you vigorously wave your arms and legs while doing exercises. There is no need to learn a special technique (you just need to adhere to a few safety rules, about which below). There are no age, gender or weight restrictions. And most importantly, you won’t have to change your lifestyle either.

Benefit

When walking, a person burns up to 360 kcal per hour, yes – not much, but better than nothing at all. Vigorous walking perfectly stimulates the heart (comparable to more laborious cardio loads), restores normal vascular tone (for those who smoke), normalizes general blood pressure (hypo- and hypertension), enriches the blood with oxygen (stuffy rooms and physical inactivity), they also say that it does not thickens the blood, like most other sports, but I don’t presume to argue – I did not find any refuting or proving information.
Deep breathing, when walking, perfectly massages the internal organs (digestive problems, constipation). Provides blood flow to the pelvic organs (there is a whole bunch of diseases of the genitourinary system, as well as the worst enemy of the IT specialist – hemorrhoids). Tightens the abdominal muscles (beer waves at you), strengthens the musculoskeletal system of the lower extremities, if in Russian for girls: elastic and toned ass and slender legs, but just do not walk in heels, otherwise bad posture and the threat of various dislocations and sprains.

We walk for health

Yes. For walking, you can allocate time separately and walk every day for 30 minutes 2-3 km. But we do not need this. Therefore, I suggest walking to and from work. We take a map and plot a route from home to work. If you live far away, then we find, for a start, the nearest public transport stop at a distance of 1 km, and we will walk to it. In the future, you can increase up to 4 km in each direction (back and forth) at the generally accepted rate of 8 km per day. You can also choose for walking the distance from the stop to work – as you like. Since we go to work barely getting out of bed, it is better to walk the first hundred meters at our usual pace (I chose the nearest traffic light for myself), so we will stretch our muscles, it is important to observe this rule in winter, when the cold ambient air can cause cramps muscles. At the traffic light, while we are waiting for the little green man, you can additionally stretch the ankle muscles and ligaments. To do this, rise on your toes, lower yourself, transfer your weight to your heels and again to your toes. There is no traffic light, it doesn’t matter, after leaving the apartment, we go down the stairs, we stretch our socks as much as possible, we stand on the whole foot and we tear off the heel, at the next step, at the very last moment. After warming up and warming up, you can walk at a speed a little faster than usual, the main thing is that your breathing does not go astray. By the way, breathing is your speedometer – you need to walk so fast that your breathing does not go astray, the more you walk, the better you keep the rhythm, the faster you can walk. Watch your posture. In many places, they write that you need to keep straight, do not tilt your head, etc. It seems that they themselves have never walked. At a certain speed, just to preserve the laws of physics, you will have to lean forward a little, but yes, it is better to keep your back straight, bend over in the lumbar region. When accelerating, many begin to take giant steps – this is not correct and not useful. The step should be normal, but in a greater rhythm, we work with the lower leg and foot, after the push we try to relax the foot and lower leg – although this technique comes with long training, therefore, for a start, you can walk as conveniently. Having passed the distance we need, we must not forget to calm down the loaded organism. To do this, it is enough, again 100 meters away, to slow down and calm your breathing. If you do not work on the first floor, then you can do a hitch by going slowly up the stairs (but not higher than the fifth floor). You can return from work in a calmer rhythm, you can skip the warm-up, but it is better to repeat the hitch. I liked walking, the distance to work is no longer satisfying – we choose a more difficult route: with stairs, with ascents, with a large crowd of people (believe me, it is fascinating to maneuver between the meandering citizens and dodge the oncoming stream).

Total

We come to work cheerful and clear-minded. Even if you have not had a very good trip on public transport, then during the walk you will have time to calm down and start your work day with a clear head and a good mood.
After a working day, a walk will help relieve stress, calm down a storm of thoughts, and stretch your body that has sat up for the day. In addition, during a walk, you can calmly solve some issues that seemed unresolved during working hours – more oxygen, lack of environmental pressure, relieved psychological stress.

Well, an extra ton of health has not prevented anyone yet. Go to your health!

PS I forgot to say about safety precautions: do not walk after ten on dark alleys – it is very harmful.

Have you heard that an adult needs 8 hours to get enough sleep, and a child 10? Forget it. It is not true. If you meet a person who needs half the sleep it is not a zombie or a superman. He just has the right regime and routine of life.
Sleep phases.
In short, the dream occurs in the next. phases:
– Light doze, this is when you, for example, stick in front of the monitor or to the voice of the lecturer, and when you wake up, it’s been 5 minutes.
The second phase – sleep is already full, but not deep. It is characterized by rare bursts of brain activity. Doctors say, often in this phase, “the brain is trying to shut itself out.”
The third phase is deep sleep. The most important part of sleep. In it, the brain and the body relaxes, the most intensive restoration of the body’s resources occurs. The heartbeat slows down and the body temperature drops. There is practically no brain activity. The fourth phase is the REM sleep phase. In English, it is called Rapid Eye Movement, because, according to experts, in this phase, the pupil of the eye runs like mad to and fro under the eyelid. It also rests the body, but not as intense as in the deep sleep phase. In 95% of cases, it is during this phase that you dream. This cycle of four phases occurs several times during sleep, and not one, and the further, the greater the proportion of the fourth and first two phases becomes, and the faster the deep sleep phase passes, although in the very first cycle, deep sleep lasts the longest. Thus, at this stage, the conclusion is simple: the more DEEP SLEEP, and the DEEPER it is (i.e., in fact, the less brain activity, the lower the body temperature and the slower all processes in the body, the better for deep sleep). By the way, the cycle begins with REM sleep … This is not all there is to know in this part. First, I want to draw your attention to the effect of body temperature on your activity and sleepiness. The dependence is simple: the higher the temperature (naturally, within reasonable limits), the higher your activity. If you think that a person has a temperature of 36.6 during the day, you are mistaken. She jumps strong enough, sometimes the amplitude is up to two degrees! (say, from 36 to 38). Hence the conclusion. The temperature should be high during the day for the body to work well, at night – low so that the brain can enjoy the deep sleep phase more. And finally, a rather important thing is melatonin. Have you heard about such a hormone? It is located in the pineal gland and, to a slightly lesser extent, in the retina. To summarize its impact on our theme: the more it stands out, the more we want to sleep. And it stands out when our eyes are in a lack of light (therefore it is sometimes called vampire hormone). And in bright light, it, accordingly, is destroyed, i.e. what we need.

II. MY MODE

So, the complex of things that I do.
1) Constant sleep schedule.
WHAT? I advise you to get up at the same time every day. If on weekdays you need to get up at 6 in the morning, then on weekends you need to do the same. At least approximately. Not at six, so at seven – half past seven for sure.
WHAT FOR? The reason is simple. The body “gets used” to get up at the same time + sleep at the same time. Don’t forget the general theory about waking time.
IMPORTANT! You need to wake up in REM sleep. How do you find her? Just change the alarm clock back and forth for 10-20-30 minutes during the week. And you will definitely find a time when it is VERY easy for you to get up.

2) Exercise in the morning.
WHAT? Serious exercise, not sucking 10 squats, floor bends and abs. Serious exercise that will make you sweaty (remember to shower after). Personally, in my program, pull-ups, push-ups, a large number of press, lifting weights (lungs, but many times), all this in a fast mode for at least 20 minutes.
WHAT FOR? See the first part. Exercise seriously increases the temperature of the body, and therefore the performance of the body and brain, if it is part of your body.

3) Master, you need more light.
WHAT? Yes, you need a lot of strong, bright light. Desirable real solar, if impossible, bright (naturally, not blinding) light in the workplace.
WHAT FOR? And again see part one of my post. In the light melatonin is destroyed, you want to sleep less. If you don’t work in the brightest conditions, go outside for lunch (well, not when -20 outside, of course).

4) Requires physical activity during the day.
WHAT? Well, if you have the opportunity to go for a run after work (or during? In general class), go to the gym or the pool.
WHAT FOR? All the same. Keeping the body temperature high enough to keep the body active and the brain fresh.

5) Drink plenty of water
WHAT? Come on, don’t pretend you haven’t heard. This is a lot of where they say, it’s a lot of useful things. For sleep – too.
WHAT FOR? The body needs a lot of water. I don’t remember the exact numbers, but at least a couple of liters a day just for the normal functioning of the kidneys and liver. When the body has enough, it can relax enough during sleep.
PS We are talking about WATER, not any liquid.

6) Do not consume: alcohol, nicotine, caffeine, energy drinks.
WHAT? The hardest part is probably right? Frankly, I never smoked, I broke easily with caffeine and energy drinks (they never attracted me to taste), I could not refuse alcohol 🙂 But, I tried to reduce its consumption to the maximum.
WHAT FOR? The above substances / fluids have a very negative effect on your sleep system. The body cannot relax during sleep, and if you sit strongly on the last two, then without them the body will no longer be able to gather. So simple and not poetic.

7) If you feel sleepy at lunchtime, get some sleep … 20 minutes. Maximum 30.
WHAT? Exactly. Again referring to part one. It is quite possible to take a nap during the day, if it is unbearable. The main thing is to wake up BEFORE your body has entered the deep sleep phase. Otherwise, the rest of the day is wasted. I think you are familiar with the situation when you went to bed and had a satisfying sleep during the day, but still walk around broken.
WHAT FOR? In the phase of REM sleep, which you should focus on in this case, the body also rests and relaxes well. By the way, it tends to fall asleep just after lunch, at this time most people experience a slight drop in body temperature. Don’t ask what the reason is – I don’t remember.
AS? Well, you might not have the opportunity here. I personally do this if I’m on the bus. Upholstered chair + closed headphones = not too bad conditions for a nap. Do not forget, most importantly, to set the alarm for 25-30 minutes. If you have a lockable office and a lunch hour at work, half of it can be used for sleep. Quite.

III. SLEEP AND SLEEP

I think many of you have faced the problem that you are tired during the day, and your eyes stick together, but you go to bed and you cannot sleep. On this occasion, I also have something to advise, again point by point, so that the lazy can only go over the bold text . 1) Bed for sleeping! WHAT? What I heard, there is nothing to ask again every time. You only need to sleep on the bed, and have sex. No need to read on the bed, make a home office out of bed, or whatever. WHAT FOR? In the body, the bed should be associated with the place where you,% username%, are asleep, and not awake. 2) You do not sleep because you think, but you think because you do not sleep. WHAT FOR? Most often, falling asleep is prevented by the fact that we are lying in bed and thinking about something: about problems or victories, about the past and future days. This is natural, a person can not think only when he is sleeping. But how can you sleep here? WHAT? Try to unload your brain as much as possible 20 minutes before bedtime. Those. finish all the cases, remove the documents, turn off the computer, TV and remove the chess. Just sit on the couch without straining your brain with reading or thinking. 3) Do nothing before bed that will raise your body temperature. WHAT? What hear. Contrary to superstition, a hot bath and sports will not add to your sound sleep. On the contrary, your body temperature will not be able to drop properly and your sleep will not be so deep. But an hour and a half or two before bedtime it is quite possible to do something like this, because an unplanned increase in temperature is followed by an unplanned decrease in temperature, and that’s all we need. 4) Sleep in a cool room. WHAT? Naturally, the temperature should be comfortable enough not to freeze, but cool WHY? Well, how much can you say. Body temperature and sleep depth are directly proportional. Thus, we lower the body temperature by external means. 5) Sleep in complete darkness. WHAT? Try not to be hit by any light. Not from a lantern, not from the early sun, not from a light bulb or anything else. WHAT FOR? So that you are not noticed and woke up ahead of time 🙂 5) And importantly: if you can’t sleep – don’t sleep. WHAT? WHAT FOR? AS? And like this. If you have been lying in bed for 20 minutes and cannot fall asleep, you may not need it.

IV. CONCLUSION

For me, this collection of techniques and tricks works great. All elements of the program are important. There are no required or optional ones among them. It seems that this is a lot of things, in fact, they are mostly small things that will not burden you. IMPORTANT. I am not a medic and not a certified specialist. I cannot answer that you will not have any individual reactions to this program. But it seems to me that this is unlikely. Let me remind you that there is a theory that little sleep shortens life. I do not believe her, but I do not force you not to believe, so see for yourself. Thanks, good luck. I hope the hellish work of writing (and most importantly, putting together) all this will not go unnoticed.

Some even the smallest changes can make a big difference in your life for the better, as many small habits cost us too much. It is not so difficult to refuse them if you wish.

* Walk instead of a short trip . If it’s only fifteen minutes on foot to get to work, it’s even less to get to the store, but you’re still driving, it may eventually lead to a habit and you will think you need it. The further you go, the more you will be lazy, and soon it will become difficult for you to walk even a very short block. Move more, and it’s a great opportunity to get some fresh air. * Staircase instead of an elevator . Everyone has long known about the benefits of such a physical exercise as climbing stairs: many simulators imitate these movements, and almost all workouts contain similar elements. Avoiding escalators and elevators is another step towards a healthy lifestyle that does not require colossal efforts from you. Just get one habit instead of another. * Water instead of soda .

This is probably the simplest method, however, it is not very popular, although it is one of the most effective. Water is much cheaper than a variety of fizzy drinks, and with all this, you are spared the unpleasant consequences of constantly consuming caffeine, huge amounts of sugar, dyes and other chemicals. And if the water does not taste good to you, you should think about it – this means that you are already too used to sweet drinks. Installing a filter is a great idea, as well as adding lemon or lime for flavor. * Healthy food instead of unhealthy .

One way or another we have to have a snack during the day, but this can also be done not to harm, but to benefit. For example, what could be easier – replacing a bag of chips with an apple? You will see the effect in a month. * Diet foods instead of regular ones . Now the production has risen to such a level that practically for any classic product there is a low-calorie analogue. Some argue that these foods are impossible to eat – they are completely tasteless, but only those who do not eat them say so.

The rest are quite happy and feel much better. * Lean instead of fat . Meat is a favorite delicacy for many, but for many the main problem. You don’t have to sacrifice yourself, just choose the right meat. Skinless chicken or turkey, steaming is a great way out and a completely new sensation for the body. And the most important rule is to stay on course. Do not be faint-hearted, because every fatty steak with a can of cola is your step back on the path of a healthy lifestyle.