10 Small Changes to Improve Your Health

It is enough to modify some habits to enjoy a full and healthy life. Some simple changes such as correcting the posture, changing the diet, cultivating the intellect or taking care of the emotions will cause an improvement in your health.

Because health is the investment that brings the greatest benefit, we offer you the keys to try to enjoy a full life.

1. Take care of your body

Prevention and early detection of the disease are the two basic pillars to maintain the state of health. In addition to having healthy lifestyle habits, vaccination is essential for prevention. Regarding early detection, periodic check - ups are key: urological studies for prostate cancer and gynecological studies for breast and cervical cancers, colonoscopies for colon cancer, spirometry for COPD, etc.

Remember . Getting a checkup is the investment that brings the greatest benefit, that of your health.

2. That posture!

Back pain from one of the most widespread and easiest to prevent ailments. Exercising for flexibility with Pilates or yoga and strengthening the abdominal and thoracolumbar muscles with swimming or in the gym are some small changes with which to prevent diseases of the spine.

Remember . Take care of postural hygiene at work and do a minimum of 10 minutes a day of exercise: you will prevent back pain and gain well-being.

3. Less plate and more shoe

Anyone who wants to gain health, in addition to improving the diet, must increase the amount of physical exercise . Eating 5 meals a day, including a full breakfast consisting of dairy products, whole fruits and cereals and a light dinner, are not enough to be healthy: getting fit helps us reduce cardiovascular risk factors, in addition to acting as an emotional relaxant.

Remember . Practice sports regularly and set real goals: you will feel better.

4. Get enough sleep (and a little more)

We cannot live without sleep . In fact, getting enough sleep (7-8 hours) and good quality sleep is essential to maintain a healthy life.

Remember . If you sleep poorly or poorly, the risk of suffering from some diseases increases and your quality of life decreases. Sleeping well is health!

5. Hit the play

It is confirmed: the most brain-active people are more protected against cognitive deterioration, which translates into well-being and prevention of diseases such as Alzheimer's or dementia.

Remember . Be socially active, read books and newspapers, enjoy music and painting, learn to play an instrument or a new language, do hobbies ... Give your brain a job and stop cognitive decline!

6. Get wet!

The water is essential to the human body, both to help our bodies recover which is lost through urine, sweat or breath to make one of the most complete and recommended sports, in which all work muscles, ligaments and tendons: swimming .

Remember . Never wait until you are thirsty to drink water (an average of 2 liters a day) and try swimming at least once a week: your body will thank you.

7. Reserve 5 minutes a day to relax

Although the best-known risk factors (tobacco, cholesterol, hypertension) are an important part, it has been proven that psychological factors are also a trigger for numerous cardiovascular diseases such as stroke, angina, or myocardial infarction.

Remember . Reduce stimulating substances and enjoy relaxing activities (music, breathing, gentle exercises like tai chi): living without stress is the secret of a long and quality life.

8. Look at the sky daily

You will have noticed that your eyes get very dry on the days that you make continuous use of your computer or your smartphone . This can damage them because it generates visual stress and even tired eyesight and myopia. The best advice to avoid this is to try to keep the screen at least 50 cm away and apply eye drops when you notice your dry eyes.

Remember . Take a short break from your screens every 2-3 hours, look at the sky or the horizon and blink frequently: you will gain eye health.

9. Smile!

Positive emotions, such as joy , enthusiasm, satisfaction or pride, are a necessary source of well-being and quality of life and project a more attractive image of ourselves, which encourages other positive people to want to approach us.

Remember . If you avoid smiling because you don't like the look of your mouth, remedy it immediately with orthodontia, porcelain veneers or teeth whitening. Because if you laugh, you release stress and anxiety and gain physical and mental health immediately.

10. Love yourself a lot

Looking good is feeling good. If you don't like any part of your anatomy, follow the nine tips above: sports, a balanced diet, stress management, and abandoning bad habits. In addition, dermatology and cosmetic surgery offer you various solutions, both to correct and to improve ( laser eye surgery, blepharoplasty, breast augmentation , etc.).

Remember . The elixir of eternal youth does not exist, but it is in your hands to delay aging and modify your image.

Heartburn at Night? Causes and Tips to Manage It

Heartburn is a painful burning feeling in your chest or throat. It happens when stomach acid backs up into your esophagus, the tube that carries food from your mouth to your stomach. If you have heartburn more than twice a week, you may have GERD. But you can have GERD without having heartburn.

Causes

Anyone can have heartburn after a heavy meal once in a while, but if the problem is persistent, it needs to be looked into. The following conditions are known to cause heartburn during the night.  

1. Increased consumption of carbonated soft drinks
2. Pregnancy
3. Overweight/obesity
4. High blood pressure
5. Sleep disorders
6. Eating heavy meals at night (especially oily and spicy foods and acidic foods like citrus fruits and chocolates)
7. Medications like anti-anxiety drugs ( Medlife Coupons)

Nighttime heartburn can lead to disrupted sleep as well as a decrease in the overall functioning during the day (lethargy and low energy levels).  Therefore, managing it becomes essential, which can be easily done with a few lifestyle changes.

Whatever the cause, heartburn is uncomfortable and inconvenient. What can you do when heartburn strikes?

We’ll go over some quick tips to get rid of heartburn, including:

1. wearing loose clothing
2. standing up straight
3. elevating your upper body
4. mixing baking soda with water
5. trying ginger
6. taking licorice supplements
7. sipping apple cider vinegar
8. chewing gum to help dilute acid
9. staying away from cigarette smoke
10. trying over-the-counter medications

Management

A lot of simple lifestyle changes including diet and sleeping habits can help control nighttime heartburn. Here are a few other ways to manage it:

1. Sleep with a pillow to the left: A pillow ensures your heart and stomach are not at the same level, thereby preventing the reflux of acid from the stomach.  Also, as the stomach is on the left side, it is easier on the stomach when one sleeps on the left.
2. Avoid late meals: This ensures that the food would have passed through the stomach by the time of hitting the bed. A gap of 2 hours between the last meal and sleep time helps here.  The chances of reflux are reduced. Also, avoid carbonated drinks, caffeinated beverages, and fatty foods, especially during the night, to reduce reflux.
3. Keep a record: Different people have different triggers, which can be identified by keeping a track of your eating habits and then avoiding the triggers to reduce reflux.
4. Change your eating habits: Practice to eat in a relaxed, non-hurried manner by sitting upright. Eating in a hurry produces more acid and sitting upright helps control the acid flow upwards.
5. Weight loss: Obesity is a common cause of heartburn, and weight loss will help control acid reflux and will induce better sleep.
6. Quit smoking: This aggravates acid production and so reducing or quitting smoking definitely reduces acid reflux (in addition to multiple other benefits.)
7. Indulge in regular exercise: While regular exercise helps in food digestion and reduces acidity, working out immediately after eating should be avoided as it can cause other digestive issues. 

In conclusion, when you have heartburn at night, making a few lifestyle changes can take you a long way. If the problem still persists, then it is best to get in touch with a doctor .