Friendship. How often do we
pronounce this word, absolutely
without thinking about its deep meaning? But the concept of
"friendship" is very ancient, it goes back to ancient times.
Legends and legends were formed about friendship, on the example of which many generations were brought up. Friendship was sung and sung by poets, films are made about it, songs are composed about it, it is carried through the whole life by those to whom it is given from above.
➥ Love does not mean happiness in a relationship.
People are so busy today that the day is not long enough to do everything. As a result, many keep their minds active by thinking about work, bills, etc., until they go to bed. Since they haven't yet invented a "set off" button that humans can use at bedtime, we need to calm down to get ready to go to bed. Excessive mental activities can affect sleep, but with simple techniques, we can reverse this problem, such as 9 things to do when you can't sleep.
THINGS TO DO WHEN YOU CAN'T SLEEP
1/ USE YOUR IMAGINATION
Imagine you're in a place you know. A good way to start this visualization is to think about walking around the room. Remember all the details of the environment without opening your eyes. If it sounds too easy, recreate a new piece in your head. You can spend a few minutes before bed imagining the mansion of your dreams.
2/ USE BREATHING TECHNIQUES
Focusing on breathing is one of the most commonly used techniques to help sleep. Consciously reduce the breathing rate by setting a specific time frame for inspiration and exhalation, counting each breath. A common trick is to inhale for four seconds, hold the air for seven seconds, and exhale for eight seconds. In addition to helping you clear your mind, this process will allow you to relax physically. Exercise softens the heart rate and forces relaxation, making it easier to fall asleep.
3/ CREATE A CONVERSATION IN YOUR MIND
Imaginary friends aren't just for kids. You can create a character and talk to him when you can't sleep. In this way, you can concentrate your random mental flow and avoid distractions, thoughts, or stress that might prevent you from sleeping.
4/ BE AWARE OF YOUR BODY
Contracting and relaxing the main muscles of your body is an excellent relaxation technique. Start the exercise by aiming at your toes for a few seconds and releasing them slowly. Then contract the muscles of the arch. Then go to the legs, the arms and end up in the neck. This technique helps to eliminate tension from the body and will make you more comfortable.
5/ MAKE A SUMMARY OF THE DAY
When your mind is restless, take the time to recap your day. What goals have you achieved, what would you like to do differently next time? If something that happened during the day causes you to stress, it is not recommended to do this exercise. But if your day went normally, there's no problem with it.
6/ PLAN THE NEXT DAY
Think about what it will be the next day, from start to finish, with a perfect unfolding. Imagine waking up wanting and able to do whatever you need. It usually takes at least 15 minutes to plan a full day, unless you are very full. This exercise helps calm daydreams while you plan a beautiful day.
7/ THINK OF A GOAL
For a while, think about a goal or dream you want to achieve. If you have problems with debits or money, think for a few minutes about how you might be more prosperous. If you are looking for a new relationship, think about the ideal partner. Spend time looking at all the details. Don't just think you're pursuing your goals, imagine you're benefiting from it. Since you're awake, it's best to think about things that do you feel good, being one of the things to do when you can't sleep.
8/ DOING MENTAL STUDIES
If you are a student preparing for a competition or test, use insomnia to prepare yourself. Start with random information on the topic. It can be a philosophical question, the name of a specific muscle of the body, law, or any other information you study. Link one concept to another and create new responses to the theme. From new ideas, find another problem to solve.
9/ LEAVE YOUR EYES OPEN
Blink only when necessary, keeping your eyes open for as long as possible. You should probably remember an important moment like a conference when you had to keep your eyes open, but you shut them down unintentionally. This was certainly one of the most difficult tasks of his life. So looking at the ceiling of your home can give you more sleep. This is one of the things to do when you can't sleep.
T here are many ways to improve your appearance this season, one of them is by switching your hair color. Have you found yourself being in the quarter of 2020, but your hair color still remains the same as last year’s?
Hair by ILHAN KAYMAK
It has been scientifically proven that foods that a person eats directly affect life expectancy, health status, memory, and general emotional background. It is not for nothing that ancient Oriental wisdom says,
"We are what we eat."
That's why your diet should be treated more selectively and seriously.
10.Green tea
In this article, we'll look at the most healthy foods.
9.Nuts
Nuts are one of the most useful products presented to us by nature. Walnuts are considered to be especially useful. They are a source of vegetable protein, vitamin C, as well as iodine and b vitamin B. With regular use of nuts, the risk of cardiovascular disease is dramatically reduced, thyroid function is normalized, brain activity is stimulated. They also have a good effect on the nervous system, relieving tension. In particular, the use of walnuts is recommended for people who have memory problems, sleep, and are prone to stress.
Advertisement
8. Honey
Honey is a real treasure trove of vitamins. The benefits of a bee product can hardly be overestimated. Regular use boosts the immune system and the body becomes less susceptible to various diseases. It strengthens the nervous system, has a beneficial effect on digestion, and helps to raise female libido. In addition, honey is able to normalize sleep and relieve morning lethargy, as it is natural energy. People suffering from respiratory diseases, in the absence of allergies, it should be used every day. In addition, regular use of this product increases life expectancy.
7.Eggs
Eggs are among the most useful foods for a reason - they are one of the main sources of protein, which is extremely necessary for a person, especially a growing body. Recent misconceptions that eggs "contaminate" blood vessels with cholesterol, scientists have refuted, as cholesterol they contain does not linger in the body. This product, on the other hand, reduces the risk of heart attacks and strokes, as well as the formation of blood clots. It has been proven that regular consumption of chicken eggs reduces the risk of breast cancer and protects the eyes from the appearance of cataracts. A day recommends using no more than 1-2 pieces.
6.Legumes
Legumes are recommended to be included in your diet, as they are a source of easily digestible vegetable protein. Legumes, in particular peas, contain iron, phosphorus, potassium, manganese, as well as iodine and even vitamin C. In addition to all these elements, peas contain B vitamins responsible for the nervous system, as well as lysine, necessary for people with cardiovascular problems. In thyroid diseases, legumes must be included in your diet. In addition, they are recommended to be consumed regularly when overweight, as they burn fat. In ancient times, Hippocrates used peas to treat many diseases.
Advertisement
5.Fish
Fish is one of the most useful animal products. Proteins that it contains are easily digestible by the body. In particular, marine fish, which is replete with omega-3 fatty acids, omega-6, and iron, is especially useful. These trace elements are responsible for all vital functions of the body and without them simply can not do people who care about their health. Fatty acids can lower cholesterol, prevent vascular thrombosis, and reduce the risk of a heart attack by up to 50%. Therefore, sea fish is recommended to eat up to 3 times a week.
4. Dairy and dairy products
Dairy and dairy products must be included in the human diet. This group includes milk, cottage cheese, yogurt, kefir, cheese, etc. Milk and cottage cheese enriched with protein and easily digestible fats. In addition, they have calcium, which is responsible for the bone and nervous system. That is why cottage cheese and milk must be consumed by both adults and children. Yogurts and kefir promote healthy digestion and restore gut microflora. Daily intake of a glass of dairy products greatly reduces the likelihood of getting stomach cancer.
3.Cereals
Cereals are an integral product of those who want to feel good for many years. Useful cereals include brown rice, Hercules, whole grain bread, etc. The value of these dietary crops lies in the fiber they contain. Rough whole grain fibers cleanse the intestines, which normalize the digestive system. Regular use of cereals significantly reduces the risk of bowel cancer. In addition, cereal crops fight high cholesterol, blood sugar, and obesity.
Advertisement
2.Tomatoes
Tomatoes are among the three most useful products for health, as they are the worst enemies of cancer. They are recommended to use in any form: fresh, in the form of sauces, pasta, soups. Tomatoes contain a huge amount of lycopene, which suppresses the formation of cancer cells. With regular use of this vegetable culture, the body begins to produce a large number of carotenoids - they are the ones who fight the accumulation of carcinogens in the body.
1.Apples
Apples are one of the most useful products given by nature to humans. The main important vitamins they contain are B1, B2, C, and E. If you eat one apple every day, the risk of diseases such as Alzheimer's disease, cancer, and cardiovascular disease drops dramatically. This fruit strengthens the immune and nervous system, normalizes digestion. Therefore, those who want to live long, in their right mind, and at the same time have no health problems, it is desirable to take apples daily.
Wе’rе nоt saying avoid еxеrсіѕе аltоgеthеr, in fасt, уоu must absolutely еxеrсіѕе аѕ уоu become оldеr. It іѕ just іmроrtаnt tо honor уоur bоdу аnd understand thаt іt’ѕ nоt exactly the same аѕ іt was 20 уеаrѕ ago.
Even іf you’ve bееn active аnd a frequent exerciser mоѕt of your adult life, уоur wоrkоut ѕhоuld reflect уоur age аѕ well аѕ уоur еxреrіеnсе. If уоu’rе іn уоur 40ѕ, уоu ѕhоuld nоt be dоіng the еxасt ѕаmе раttеrnѕ уоu fаіlеd іn your 20ѕ.
Nаggіng іnjurіеѕ саn kеер уоu frоm executing рrореr set, and thе body is prone tо problems associated wіth аgе. Hеrе is a lооk аt Thе 8 Wоrѕt Exercises fоr Pеорlе Ovеr 40.
8. Crunches
Whеn you’re mіddlе-аgеd, crunches, ѕіtuрѕ, аnd оthеr ab еxеrсіѕеѕ can cause spinal іѕѕuеѕ. In еxtrеmе саѕеѕ, уоu саn ѕuѕtаіn a spinal frасturе. Crunсhеѕ саn аlѕо ѕtrаіn уоur thrоаt аnd саuѕе bаd роѕturе.
⇆
7. Intеnѕе саrdіо
Lаdіеѕ, іn раrtісulаr, enjoy саrdіо, but іt can be rоugh оn a middle-aged person whо isn’t uѕеd tо іntеnѕе exercise. In саѕе your body іѕ funсtіоnіng tоо hаrd under ѕtrеѕѕ, it рrоduсеѕ thе hоrmоnе cortisol, that wіll actually mаkе you gаіn weight. Thаt’ѕ the exact opposite оf what уоu wаnt to achieve!
Cаrdіо іnсludеѕ jumріng jасkѕ. Even thоugh thеу аrе аn exceptional full-bоdу wоrkоut, they саn аlѕо be tоugh іn уоur lіgаmеntѕ. Hіgh knееѕ аrе аlѕо ѕtrеnuоuѕ for thе jоіntѕ, tеndоnѕ, аnd lіgаmеntѕ. Thеу саn hurt thе knееѕ аnd hір flеxоrѕ.
But іf уоu аrе оvеr 40 аnd often еngаgе іn еxtrеmе саrdіо rоutіnеѕ, іt саn bе hаrd оn your muѕсlеѕ.
Sо, ѕkір thе 60-mіnutе bооt camp сlаѕѕ and ѕеlесt for a brіеfеr, hіgh-іntеnѕіtу wоrk оut іnѕtеаd.
⇆
6. Squats
Sԛuаtѕ аrе оnе оf the mоѕt bаѕіс аnd effective еxеrсіѕеѕ fоr уоur thіghѕ аnd glutеѕ. But, оldеr bоdіеѕ are mоrе ѕuѕсерtіblе tо harm, раrtісulаrlу іf weights are ѕuggеѕtеd. If dоnе incorrectly, ѕԛuаtѕ саn саuѕе lоwеr bасk аnd knее іnjurіеѕ bесаuѕе оf muscle ѕtrаіnѕ, tеаrѕ аnd pulls.
In аddіtіоn, ѕԛuаtѕ may аdd muscle to уоur buttocks, mаkіng thеm appear wider. Mаnу people wіll mіѕtаkе the аddеd mаjоrіtу fоr fat gаіn as іt’ѕ асtuаllу muѕсlе gаіn. It’s one аrеа thаt we usually want tо lоѕе wеіght, not еmрhаѕіzе. And bесаuѕе your body’s metabolism ѕlоwѕ dоwn after age 40, thіѕ іѕ one ѕроt уоu рrоbаblу wаnt to keep trіm.
Grеаt alternatives tо squats аrе lungеѕ аnd ѕtер-uрѕ.
⇆
5. Lеg еxtеnѕіоnѕ
Lеg еxtеnѕіоnѕ саn be tаxіng on уоur knееѕ, раrtісulаrlу аѕ you аgе. And іf hеаvуwеіghtѕ are іnvоlvеd, іt can cause mаѕѕіvе рrоblеmѕ.
Your knееѕ аrе not built tо соmрlеtеlу еxtеnd whіlе рuѕhіng out a hеаvу ѕеt оf wеіghtѕ. Knee аnd ankle іnjurіеѕ аrе a соmmоn рrоblеm associated wіth the use оf a lеg еxtеnѕіоn machine. Evеn уоungеr іndіvіduаlѕ should аvоіd the equipment bесаuѕе іt соuld cause knее trouble in thе futurе.
Trу bаrbеll lunges instead.
⇆
4. Dеаdlіftѕ
If уоur age, it bесоmеѕ mоrе сhаllеngіng tо mаіntаіn аррrорrіаtе fоrm because уоu mау hаvе other injuries аnd try to соmреnѕаtе for the іѕѕuе.
Bеnt-оvеr rows аrе a good replacement fоr deadlifts аѕ lоng аѕ уоu uѕе рrореr fоrm.
⇆
3. Trісерѕ dірѕ
Aѕ аn аltеrnаtіvе, аttеmрt trісерѕ рuѕh-uрѕ оr ѕіnglе-аrm trісерѕ kickbacks.
⇆
2. Bеhіnd the neck lat рulldоwnѕ
Close-grip pulldowns fасіng the body аrе a fаntаѕtіс substitute.
⇆
1. Lеg Prеѕѕ
There аrе kеttlе ball exercises thаt will рrоvіdе еxасtlу thе ѕаmе workout wіthоut grіndіng уоur knееѕ аwау аnd mаkіng thе small of thе backache.
You're thinking of raising a pet in your house? That's what your new friend needs.
Lifestyle February 21, 2020
Raising
a pet is not just a hobby, some open the doors of their home for animals either
to teach children compassion for animals or to be anesthetist at home. But do
you know what it really means to take a pet at home and the real value of it,
and how to choose the right pet type for the nature of your working and family
life? Your personality and lifestyle determine which pets are right for you.
Commitment to your new friend
The first condition for
raising a pet is to trust that you simply can abide by your
duties towards this animal, you'll find it a hobby but it
finds in you all his world, so
make sure there is someone else who can count on to perform your duties towards
the new guest, and also make sure that you can commit to the material the commitment necessary to spend on his needs of Food, treatment, and
entertainment, which is important to him, as well as your lifestyle, must be
compatible with the breeding of this particular type of animal. Raising a pet
at home is like having a child who is not old, who needs care and cannot
express his needs.
Don't make him a heavy guest on those around him.
The second condition
that must be met is the approval of the people of the house for the presence of
this animal, and to make sure that none of the members of the house suffer from
allergies to the animal and this are because you will not lock the animal in a separate room, but it will deal with all the members of the house, so everyone
must be compatible with the new visitor. Also, try to not pip out from
merchants because they often expose animals to harsh living conditions, and
first search the animal shelters in your country.
Pet lovers usually tend
to particular animals such as dogs, cats, fish, turtles, and birds, and here
we'll list some of the most important facts and information that their owners
should know.
Cat breeding is perfect for everyone.
Cats are ideal animals
for different lifestyles, especially for those who work long hours by day, cats
are independent beings and sleep approximately 16 hours a day, but this
does not deny that they also need
attention and care, like putting food and cleaning their
sandbox, ensuring the Periodic follow-up of their vaccinations.
It is widespread that
cats represent a danger to pregnant women and embryos in their wombs, causing
toxoplasma disease, but in fact, just raising cats does not infect their owner
with this disease, in order to transmit the disease to the human, must first be
infected, and it is transmitted to humans when touching cat droppings in a way
Only directly, as the disease can be infected by non-cat breeders, the disease
is basically transmitted to the animal or human by eating unclean food.
Dog breeding is suitable for families
Dogs are creatures full
of vitality, energy, and love towards their owners, and they must train daily
and leave the house at least three times a week, and if raising an animal is
like having a child at home, dogs apply this particular, they become depressed
if left behind by their owners or their own, So it is ideal for families
especially those with children, and for people who work from home.
It should be noted that
dogs must be trained to urinate in specific places and follow periodically
vaccinations, they must be protected as they do not clean themselves unlike
cats, and most significantly they
need to live inside the house with their owners, and not be
left to the air fluctuations in balconies and on the roofs of buildings
as many do.
Fish are suitable for small houses.
The advantage of fish is
that they can be reared in different household spaces, especially if the
members of the house do not have enough time to spend with a pet, or are
sensitive to other types of pets.
Although fish farming
doesn't require much effort to take care of on a daily basis, it certainly
needs some care, such as providing food permanently, and making sure that the
water is suitable for fish while constantly cleaned.
Modern appliances for
food and water cleaning are now available in pet stores, and if they are
available at home, fish may be absent for some time.
Pay attention should
also be taken into account when collecting fish in the same basin, because
there are species that cannot be found in one place.
Special specifications for birdcage
Like fish, he resorts to
raising birds who do not have enough space in the house, but when settling on
the decision to have a bird as a pet in the house, you must choose the bird's
type according to its size and the personality that suits the members of the
house.
Some misjudge the
abilities of birds, as they have amazing colors that please the eyes, the birds
are intelligent creatures that can be played with them, and sometimes they like
to dance to the sounds of their favorite music.
Bird breeding requires
special care and different from other creatures, besides maintaining a balanced
diet, always providing clean water, with periodic cleaning of the cage; As much
as possible at home so that the bird can fly whenever possible.
Turtles need a special environment.
Some prefer to buy a
wild turtle to be their children's pet, relying on the fact that it does not
require much effort to care for, and that it lives very long compared to other
animals, but there are still some things to pay attention to when raising a
turtle.
There are many wrong
things that wild turtle farmers do, such as leaving them in the entire area of
the house for movement or letting the children knock on their shell, feeding
them only lettuce and watercress, but it is better to put the turtle in a
house-made specifically for it, and this in order to control the right
temperature By adding different lighting, the turtle must be fed different
types of food and maintain calcium in its diet, so as not to develop bone
weakness and chance.
