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Tips to be healthier.

Tips to be healthier. Wear sleeping socks and read books

You may make resolutions every year, but you fail to fulfill them. However, you can make the change at any time, for example right now. Read the advice of experts on how to improve your health not only this year with simple tricks.

Prevent disease by cleaning your teeth properly
A healthy mouth equals a healthy lung. It may sound like a strange connection, but according to dentist Tripti Meysman, founder of CityTooth, it's all about bacteria.

Doctors explains that you can inhale bacteria in your mouth into your respiratory system, which can increase your risk of bacterial inflammation of your airways and lungs. This creates a likelihood of respiratory diseases such as pneumonia. Bacterial pneumonia is usually treated with antibiotics, and hospitalization is necessary if the disease is severe.

According to Doctors, the prevention of these problems is primarily thorough dental hygiene, which includes brushing teeth with floss and floss at least twice a day and a visit to a dental hygienist once every six months.

Relieve back pain by exercising
Of course, it is not advisable to strengthen and lift heavy loads in case of back pain, but complete inactivity will not help you much when you have problems with a sore back. On the contrary, according to orthopedist William Morrison of the South Regional Medical Center in Mississippi, inactivity generally hurts your back the most.
Bed rest make more problem to those who have back pain problem.

This is because exercise helps strengthen the center of the body and back muscles, which then better support the spine. If you are not sure which exercise works best for your back, ask your doctor.

Anyway, as Dr. Morrison advises, don't be afraid to move with back pain. He also noted that if people went to the gym more often, he would have fewer patients.

General practitioner Pavla Myslíková from the Medical House in Prague 7 adds that in the treatment of the back, it depends on the specific reason why the back hurts.

little active muscle mass, incorrect position when sleeping and sitting, bad shoes, but also degenerative diseases of the spine or joints, muscle overload. Dry heat mainly helps with back pain. We recommend physical calm during acute pain. If the pain persists, then i like to recommend visiting a doctor who will prescribe the proper treatment, rehabilitation, etc. A good prevention against back pain is to adjust your lifestyle and have enough walking, ”said doctor.

Read more books to lower your blood pressure
When was the last time you read a real book? We do not mean newspapers, magazines or articles on the Internet now, but a real book. Reading books has a positive effect not only on your mental but also your physical health.

Becca Levy, a professor of epidemiology at the Yale School of Public Health, explained that as you read the book, you immerse yourself in the action, which not only improves cognitive brain function but also reduces stress and the levels of the stress hormone cortisol. And a drop in cortisol, according to Levy, often means a drop in blood pressure.

Levy clarified that reading magazines and newspapers did not have such an effect, probably because people tend to read them in shorter doses. Immersion in the story of the book, whether printed or on a reader, allows your brain and body to relax more effectively, says the professor.

Taste your water and improve the hydration of the body
"Drinking water is important, but many people do not hydrate as much water as they should," said Filomena Trindade, a doctor at the Institute for Functional Medicine.

And how do you know that water does not provide you with enough body hydration? According to Doctors, the warning sign is the urge to urinate less than 30 minutes after drinking water. Doctors recommends adding some amino acids or trace elements to the water to increase hydration. You can taste the water with a pinch of magnesium or Himalayan salt. According to Doctors, such an improvement in ordinary water is especially important if you exercise a lot, fight disease, or are trapped inside the house all day. Heated offices have notoriously dry air, which can increase the dehydration of the body.

Learn to empty at the same time every day
Constipation is not pleasant, but it can be prevented. One of the effective means in preventing constipation is regular bowel movements. Doctors, director of the Digestive Health Center at Augusta University, believes that it is not at all difficult to practice regular defecation, especially if you try to go "big" right after waking up.

adding that you may also notice an increased need for loose stools about an hour after a meal.

Doctors favorite trick, which can help you to empty regularly, is visualization - a technique where you imagine yourself emptying each morning, say at 7 o'clock. Doctors advises to memorize how you are successfully emptying, with particular emphasis on releasing your sphincter. This method may sound funny, but according to the doctor, regular visualization can really readjust your brain and ignite a signal for defecation.

According to Doctors, the most suitable time for defecation and stool frequency is largely individual, it is related to age, health status, physical activity, diet, amount, fluids ingested, lifestyle, etc.

However, when someone has a low food intake, the intervals can be longer. More important than frequency is the regularity and painlessness of stool. Constipation must be addressed with a doctor if it is chronic. It is necessary to find out whether it is the cause of other health problems or whether it is a separate constipation. Problems with difficult excretion should never be solved with laxatives! ”

Wear socks to fall asleep faster
Does it take you a long time to get up at night? Then try a simple trick and put on warm socks. Such is the advice of Dr. Daniel Amen, a brain disorders specialist and co-author of "The Brain Warrior's Way." According to him, weak gloves can also cause drowsiness.

Dr. Amen explained that scientific studies have linked warm arms and legs to a faster onset of sleep.

According to the National Sleep Foundation, heating the legs or arms causes beneficial dilation of blood vessels, which acts as a signal to the brain that it is time to go to sleep. By dilating the blood vessels in the hands and feet, the heat spreads throughout the body and your body prepares for sleep.

If you wake up at night with the fact that you are too hot, of course you can take off your socks or gloves. However, Dr. Amen recommends not checking the clock when waking up at night.

Get vitamin D from staying in the sun
You can hear from all sides avoiding the sun and using sunscreen to reduce the risk of skin cancer. However, a certain amount of sunlight can be beneficial to health. Ten to twenty minutes a day in the sun without using a sunscreen with a protective factor will provide you with a sufficient dose of vitamin D.

According to Dr. Michael Holick, director of Heliotherapy, the Light and Skin Research Center at Boston University Medical Center, staying in the sun will give you stronger bones, lower your blood pressure, and get deeper sleep. Holick claims that taking vitamin D in tablets is practically unparalleled with direct sun exposure.

To avoid the risk of cancer, wrinkles, or blemishes, try to catch the sun's rays in the morning, not at noon, and Dr. Holick continues to advise you to use a sunscreen when you stay outdoors for extended periods of time.

Calm down by placing your hand on your heart
Stressful situations and anxiety do not shy away from any of us, so this advice on how to calm down quickly and effectively is really over gold. Professor Kristin Neff of the University of Texas explained that our physiology is designed to recognize this gesture as self-reassuring. Applying a hand to the heart signals the brain to reduce the feeling of anxiety.

According to Neff, this simple calming method will work, even if you don't believe in it.Keep your hand in the heart area for just a few minutes, or until you feel calmer and take a few deep breaths to increase the effect.
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