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Have a healthy lifestyle with these tips

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Healthy living is when a person ditches all the unhealthy habits and routine that he or she already has, and decides to start having a healthy lifestyle. Are you one of those people? In fact, healthy living is a long-term commitment, and needs a lot of work from your part. However, there are steps you can take right now that will make today healthier than yesterday and pave the way for healthy living future.

Carmencitta-Magazine-healthy-lifestyle2Make appointments with your doctors

The first thing you need to do is catch up on your routine screening and immunizations. After that, once the doctor is looking at the results, take the opportunity to ask him or her any questions you might have. Moreover, being afraid of asking questions will eventually lead you to an unhealthy lifestyle.

Carmencitta-Magazine-healthy-lifestyle3-1.jAssess your activity

 

Before doing anything, you need to ask yourself the following questions:  How much physical activity do I get in a typical week? How intense is that activity? How much variety do I get in your activity, and how much do I enjoy it? In fact, adults should get at least two and a half hours per week of moderate-intensity aerobic activity or one hour and 15 minutes per week of vigorous-intensity aerobic activity, in addition to muscle-strengthening activities at least two days per week.

Carmencitta-Magazine-healthy-lifestyle4Keep a food diary

 This is the best tip ever! Not only it will help you eat less, but it will contribute to keeping your ideal weight as well as losing weight if that is he desired thing. All you need to do is write down everything you eat for a day, and make sure that you do not forget the items that you are embarrassed to admit. “The idea is to write it down … without judgment,” says Kathianne Sellers Williams, MEd, RD, LD, a nutritionist, wellness coach, and personal trainer with Cafe Physique in Atlanta. “You can’t change what you’re not aware of or don’t acknowledge.”

Keep your Diet under Control with these Tips

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Most of us, food lovers, know that sticking to a healthy diet is a hard challenge. However, there are some tricks that we can follow in order to win this battle. Aare you struggling? Keep on reading this article as we guide you through those tips on how to keep your under control.

Be Prepared

Carmencitta Magazine - Keep Your Diet under Control with These Tips3In order to be prepared, you need to have a number of healthy options that are stashed for your grab-and-go convenience. In fact, this tip is able to make a lot of difference in your daily healthy routine.

Moreover, there are a lot of options for this stashed meals thing, for example: a bag of baby carrots, cherry tomatoes, organic almonds, a cheese stick, Greek yogurt, or even a 100-calorie bag of Pop chips. In fact, those options will lower your hunger pangs that will surely lead you to make poor food choices.

Carmencitta-Magazine-Keep-Your-Diet-under-Control-with-These-Tips4.Come Up With a Game Plan

The hardest time to keep tour diet under control, is when you are going out for lunch or dinner. In fact, there is a solution for you; once you decide which restaurant you will be going to, make sure you check out the restaurant’s menu ahead of time, so that you can decide what you are going to eat, and which healthy plate you are going to order. When you do that, you will not be tempted to order those meals that are stacked with calories and bad fats.

Eat Your Veggies

 

Carmencitta Magazine - Keep Your Diet under Control with These Tips2Our mothers were right when they tried to make us eat our veggies before the main course. However, what we did not know is: vegetables are low in calories and able to make us feel full before we dig into our calorie filled main course. Moreover, in order to ace that, do not ruin your salad by adding a creamy sauce. The best dip you can order is a lemon mustard sauce with a small amount of olive oil. Eat slowly, and by the time your main course arrives, you will not be able to eat all of it, and thus less calories.

 

How Should a Baby Sleep?

Many babies around the world have died as a result of Sudden Infant Death Syndrome (SIDS). In the United States, it is the most common cause of death among babies between the ages of 1 month and 12 months. Is there any way to reduce the risk? According to The Journal of the American Medical Association (JAMA), research in recent years indicates that the risk of SIDS seems to drop significantly when babies sleep on their back rather than on their stomach. Several countries have instituted programs to alert parents to the association between sleep position and SIDS. In Australia, England, Denmark, New Zealand, and Norway, SIDS fell by at least 50 percent after one to two years of public campaigns to promote putting babies to bed on their back.

Exactly how a baby’s sleeping on its stomach is linked to SIDS is not known, but some researchers suggest that this prone position may result in a baby’s rebreathing its own expelled air, thus increasing the level of carbon dioxide in its blood. The baby’s body may also become overheated because it does not dissipate heat as well when lying on its stomach. In any case, infants laid down either on their back or on their stomach tend to remain in that position. Studies also suggest that putting a normal, healthy infant on its back is better than putting it on its side.Why do mothers choose one sleep position over another? JAMA notes that mothers often just follow custom—they put their babies to bed the way their own mothers or others in their community would. Or they may adopt the practice they observed in the hospital. Some mothers also feel that their baby prefers or sleeps better in a particular position. Many mothers consistently lay the baby down on its back for the first month but then change to the stomach later on. “This trend is disturbing,” states JAMA, “because the risk of SIDS is highest among infants at 2 to 3 months of age.” Doctors are striving to inform parents of small infants about what they say is a simple, effective measure for reducing the risk of SIDS—placing healthy infants on their back to sleep.

 

A New Defense in the Fight against Tuberculosis

TUBERCULOSIS (TB) is man’s oldest infectious killer. TB is a disease that usually attacks and lays waste to the lungs, but it can spread to other areas of the body, particularly the brain, the kidneys, and the bones. Tuberculosis of the lungs can cause coughing, loss of weight and appetite, severe sweating at night, weakness, shortness of breath, and chest pains.

Now the Good News about Tuberculosis

Today, however, there is hope. After ten years of testing, researchers have come up with a strategy that may reduce tuberculosis from being a killer on the loose to being a criminal under siege. Dr. Hiroshi Nakashima, former director-general of World Health Organization (WHO), called this new strategy “one of the most important public health breakthroughs of this decade.” And Dr. Arita Kochi, director of the WHO Global TB Program, says that it offers the first-ever chance to “reverse the TB epidemic.” The cause of all this excitement? A method called DOTS.

DOTS is an acronym for directly observed treatment, short-course. It is a health management system that can cure most TB patients in six to eight months without their spending a single day in the hospital. DOTS depends on five elements for its success. If any of the elements are missing, notes WHO, the ability to cure TB victims “slips through our fingers.” What are these elements?

  • 1. Directly: The most dangerous TB case is the diagnosed case. WHO thus stresses that first of all, health-care workers should direct their efforts to identifying the people in their community who suffer from contagious TB.
  • 2. Observed: The second element of DOTS makes the health system—not the patient—responsible for achieving a cure. Health-care workers or trained volunteers, such as shopkeepers, teachers, or former TB patients, observe patients swallowing each dose of anti-TB medicines. “Patient observers” are crucial for success because a main reason why TB persists till today is that patients stop taking their medicines too soon. After just a few weeks of medication, they start feeling better and stop taking their pills. Yet, the medication must be taken for six to eight months in order to rid the body of all TB bacilli.
  • 3. Treatment: During these six to eight months, health workers monitor the results of the treatment and document the patients’ progress. In that way, they make sure that patients are fully cured and cannot pass the infection on to others.
  • 4. Short-Course: Using the right combination and the right amount of anti-TB drugs, known as short-course chemotherapy, for the right length of time is the fourth element of the DOTS strategy. These combined drugs give a knockout punch to kill the TB bacilli. The drugs must always be in supply so that treatment is never interrupted.
  • 5. !: WHO expresses this fifth element of the DOTS strategy by means of an exclamation mark at the end of DOTS! It represents funding and sound policies. WHO urges health systems to secure financial commitment from governments and nongovernmental organizations and to make TB treatment part of the country’s existing health system.

How can I have a healthy and comfortable flight?

Traveling is a special thing for most people. But how can you have a healthy and comfortable flight? Read through to know how to lower the possible risks and hazards.

Before your flight
  • If you have to take medication, find out if you can take your medicine abroad.
  • If you have a history of travel sickness, find out some self-care techniques, or get advice from your pharmacist.
  • If you think you are at risk of developing deep vein thrombosis, see your GP before you travel. They may recommend wearing compression stockings during your flight.
  • Get plenty of sleep the night before your flight.
  • Wear comfortable, loose clothing on the plane. Consider taking a travel pillow and a pair of ear plugs.

During your flight
  • Drink plenty of water and other fluids to ensure you stay well hydrated. Avoid caffeinated drinks or alcohol because they will make you thirstier.
  • Consider wearing glasses instead of contact lenses, for the dry air in the aircraft cabin can irritate your eyes if you have contact lenses in.
  • Move around. Sitting still can increase your risk of deep vein thrombosis, so do some simple exercises as you fly. Bend and straighten your legs, press the balls of your feet down hard against the floor, and walk around the cabin when you can. Avoid taking sleeping pills, as these can put you into a deep sleep, meaning you won’t be able to move for a long time.
  • To help prevent jet lag, change your watch to your new time zone when you board the plane, and try to get some sleep during the flight.

Avoid ear trouble

The change in air pressure in the cabin as the plane takes off and lands can be painful as your ears adjust. Swallowing, sucking a chewing gum or yawning can help. See below for other tips you could try:

  • Wake up around an hour before landing, so that your ears have time to adjust to the descent.
  • If you are travelling with a baby, let him drink during take-off and landing.
  • It is not advisable to fly if you have an ear, nose or sinus infection, as the swelling can cause pain, bleeding or a perforated eardrum. If you have to fly, ask your pharmacist about decongestants to help reduce the swelling in your ears.
  • If you’ve recently had any type of ear surgery, check with your GP before flying.

How long is someone infectious after a viral infection?

The duration you are infectious for after having a viral infection relies on the type of virus involved. The infectious period often begins before you start to feel unwell or notice a rash.
The infectious periods for some common viral infections are described below.

Bronchitis

The period that bronchitis is infectious varies, depending on its cause. In most cases, bronchitis is caused by the same viruses that cause the common flu or cold and you’re likely to be infectious as long as you have flu or cold symptoms.

Chickenpox

Chickenpox is infectious from about 1 to 2 days before the rash appears until all the blisters have fully crusted or scabbed over. This is usually 5 to 6 days after the start of the rash.

Common cold

The common cold is infectious from a few days beforehand your symptoms appear until all of the symptoms are disappeared. Most people will be infectious for around 2 weeks.

Symptoms are usually worse during the first 2 to 3 days and this is when you’re most likely to spread the virus.

Flu (influenza)

Flu is frequently most infectious from the day your symptoms start and for a further 3 to 7 days. People and children with lowered immune systems may be infectious for a few days longer.

Glandular fever

Glandular fever is infectious during the incubation period (the phase between catching the virus and developing the symptoms). For glandular fever, this can be 2 to 4 weeks.

Certain people have the virus in their saliva for a few months after recovering from glandular fever, and may continue to have the virus in their saliva on and off for years. However, glandular fever is not very infectious and the period people remain infectious differs considerably.

Measles

Symptoms of measles appear around ten days after you become infected. Measles is most infectious after the first symptoms appear and before the rash develops.

First symptoms include:

  • high temperature
  • red eyes
  • sensitivity to light
  • cold-like symptoms – like runny nose, sneezing, watery eyes and swollen eyelids

Around 2 to 4 days later, a red-brown spotty rash develops that normally fades after about a week.

Mumps

Mumps causes your salivary glands to swell. These glands are just below and in front of your ears. Mumps is most infectious from a few days before your glands swell until a few days after.

Rubella (German measles)

Rubella is infectious for 1 week before the rash appears and for up to 4 days afterwards.

You should stay away from work or school for 6 days after the rash starts to avoid infecting others and try to avoid contact with pregnant women during this time.

Shingles

Shingles is infectious from when the rash first appears till the last blister has scabbed over. This is usually after about ten to fourteen days.

Tonsillitis

Tonsillitis itself is not contagious but the viruses that cause it are. The period you’re infectious will depend on the virus.

Stop Yourself from Being Bulimic

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Bulimia occurs when an individual starts binge eating and after that, throws up everything that he or she had already eaten. In fact, this act can become an obsession, as well as an addiction. Moreover, about 40% of people are dealing with bulimia. It may seem very tempting, eating 2 burgers, a lot of chocolate, and some chips, and then throwing up so that you do not gain weight. However, many people fail to realize, that being bulimic will eventually lead to weight gain rather than weight loss. Here is how to stop yourself from being bulimic.

Carmencitta-Magazine-Stop-Yourself-from-Being-Bulimic-2jpg-2Lay the fork down while eating

After every single bite, lay down your fork, and bite your food very well. In fact, the more a person holds the fork, the more he or she will be tempted to scoop the food up and into their mouth. This means keep the fork on the plate during chewing, and not pick it up till the food is well chewed and swallowed.

Carmencitta Magazine - Stop Yourself from Being Bulimic 3jpgChew each bite of your food longer.

While you are eating, enjoy every bite, and chew it completely. What can help you is focusing on the pleasure of the food, its aroma, taste as well as texture. In fact, your body needs a couple of hours to send your brain a message that it is full. This is why, chew each bite of your food longer.

Drink a lot of water, or other refreshing drink during your meal.

Carmencitta Magazine - Stop Yourself from Being Bulimic4jpgTake a sip of your drink often between each bite. This habit will fill you up faster, and slow down your eating process. Moreover, if water is just too plain for you, you can flavor it with some lemon juice in order to make it more palatable, or you can go with a calorie free drink that will have the same effect that water has. It works every time!

All You Need To Know About Crash Diets

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We all get to that place where we need to lose weight fast just because we have a special occasion coming, and the dress we already bought does not zip anymore. In fact, in cases like this, most people rely on a crash diet in order to lose those few kilos and make the dress zip. However, crash diets can wreak havoc on your body and lead to a number of serious health problems. Here, you will find all that you need to know about crash diets.

What is a Crash Diet?

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All crash diets have one thing in common: they are the most restrictive ways for weight loss that you can follow. In general, these kinds of diets involve cutting back on a large amount of calories, which leaves you with consuming only 1,000 or even 500 calories per day. Moreover, in many times, you will pair them with other “quick fixes” like juice cleanses, diuretics or diet pills. However, the time of each one may vary, but you will always end up with losing weight in a fast way.

How Do They Work?

 

Crash diets shock the body, and send it into a starvation mode. However, despite the fast weight loss, the body is not solely burning fat as fuel. First, it utilizes the stored up supply of carbohydrates, in the form of glycogen. As your body utilizes glycogen, you lose water as well, generating what seems like significant weight loss within the first few days of the diet.

Bad Effects

Carmencitta MAgazine - Crash diet3What most people fail to realize, is that when you are crash dieting, your body will not be able to get the essential nutrients that it needs for it to be healthy. Moreover, if this deficit keeps on being there, you can have really bad health issues, including:  leaching minerals from your bones, leading to osteoporosis and fractures or the leaching of iron from the blood, leading to anemia. Furthermore, eating low calories for a long term will lead you to having a deficiency in important nutrients such as sodium and potassium

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