Showing posts with label lifestyle. Show all posts
Showing posts with label lifestyle. Show all posts

Saturday, November 19, 2022

A luxurious lifestyle can lead to constipation

A luxurious lifestyle can lead to constipation

Ash rest and idle routine. Spicy, fried-fried, packaged food. Drinks like alcohol. That's enough for constipation.

Monday, July 12, 2021

How are children being deprived of social life?

How are children being deprived of social life?

It is our natural nature to live by sharing our sorrows, exchanging support, celebrating, mutual harmony, and cooperation, but now the new generation is being alienated from social life.

Many are now raising single children at home. Raising, raising, and educating many children is relatively expensive and cumbersome. While raising a child does not cost the parents much. Not burdensome. But, from a child's point of view, it's not good. Because, if there is only one child in the house, they are alone. They don't have playmates. When they are not equal friends, they are lonely.

Sunday, July 11, 2021

Probiotics are essential for the digestive system

Probiotics are essential for the digestive system

Our body's immune system is very strong. There are more than 500 good bacteria in the stomach. These are the same bacteria that fight against the bad bacteria that grow in the body. Their job is to digest the food we eat and that is why our immune system is strong.

When bad bacteria start to grow in our digestive system, we feel like vomiting. It can also cause abdominal pain and diarrhea. The growth of bad bacteria can sometimes have the effect of a cleansing effect or an antibiotic. This activates the bad bacteria and starts destroying the outer layer of the intestine. That is why we sometimes get serious stomach ailments.

Saturday, May 29, 2021

When the stomach is heavy

When the stomach is heavy

The common Nepali problem is gastric. Gastric or peptic ulcer: It is one of the common causes of gastric ulcer. Not only gastric but also many stomach problems. After all, what causes stomach problems? How to avoid it?

Chew properly

The thing we neglect the most while eating is chewing food. Eating nutritious, fresh food alone does not make you healthy. It is also important to eat properly to stay healthy. The first condition is to chew properly.

It should be swallowed only after playing food in the mouth and chewing it well. That is, solid food should be chewed and swallowed only by making it soft and juicy. Swallowing in this way facilitates digestion. It is said that we have 32 teeth and we have to chew any food 32 times. This means that the food should be chewed smoothly.

But, now we are in a hurry. We do not chew food properly. We swallow quickly. According to nutritionists, it is important to pay full attention to any food you eat. You should not pay attention elsewhere while eating. Food should be eaten slowly, comfortably, with taste. Eating this way does not cause stomach or digestive problems.

Let's not eat more than hunger

Our tendency is to eat more than we need if we have sweet and savory food. In most cases, we eat more than we are hungry. Eating too many foods at once affects the digestive process. Food does not digest well. Stomach problems. Similarly, according to Ayurveda, food should be eaten at least five hours apart between two meals. That is, the next meal should be eaten only after the first meal is well digested.

Artificial sweeteners should be avoided

Now we have a habit of eating a variety of dishes. Such sweets are also plentiful in the market. While this type of artificial sweetener also affects digestion.

Let's reduce gas

Bananas or other carbonated drinks fill the body with gas. Instead of carbonated drinks, fresh fruit juice, sarvat, yogurt, mohi, etc. are very useful.

Thursday, February 4, 2021

What is a peptic ulcer?

What is a peptic ulcer?

The abdomen contains a smooth layer of mucus that protects the inner lining of the mucus from the hardening of pepsin and hydrochloric acid. The characteristic of this acid is that it is necessary for digestion, but if the same acid comes in direct contact with other tissues of the body, it can also cause damage.

This is the synergy between the acid and the mucus layer. When this coordination deteriorates, ulcers occur. If a person already has physical or emotional stress, it can aggravate a peptic ulcer.

Ulcers can also be caused by painkillers, such as frequent use of certain medications. Ulcers usually occur in the lining of the stomach and upper lining of the small intestine.

H. pylori bacteria caused by ulcers

The most common cause of peptic ulcer is H. pylori bacteria. Not only is peptic ulcer caused by food and stomach acid, but H. pylori bacteria are also to blame.

These bacteria spread from the direction and wastewater. The problem of bad smell is more in the rainy season than in other seasons. Decreased physical activity and changes in the immune system also help to make these bacteria. Eating lots of starchy and spicy foods as well as tea and coffee can also increase stomach acid levels.

Symptoms of ulcers include acidity, bloating, flatulence, diarrhea, constipation, and vomiting.

Peptic ulcers can also cause respiratory problems. Acid sometimes enters the esophagus due to digestive problems. Someone who has a headache and feels like they have a heart condition. It affects the throat, teeth, breathing, etc.

Timely treatment is essential

Anemia due to peptic ulcer, bleeding when directed and if the ulcer does not heal for a long time, there is a risk of stomach cancer. There is a lack of blood in the body due to internal bleeding.

Holes in the wall of the stomach or small intestine increase the risk of serious intestinal infections. Peptic ulcers can also damage the tissues of the stomach which interferes with the flow of food in the digestive tract, leading to vomiting and weight loss.

What not to do

-If you want to avoid peptic ulcers, do not smoke.

-Stay away from tobacco products.

-Do not consume meat, caffeine, and alcohol.

-Avoid spicy, spicy, and spicy feasts

Do not allow iron deficiency in the body

After giving birth, many women have to go through the problem of malnutrition. As soon as a baby is born, malnutrition affects both the mother and the baby. Malnutrition during and after pregnancy can be fatal for the baby.

Pregnancy is also a cause of malnutrition

Breastfeeding is the first and foremost reason. Breastfeeding mothers need at least 1000 calories daily. Many women are unaware of this, which is why they suffer from dehydration, vitamin or mineral deficiency, and sometimes anemia.

It is very important to take vitamins before and after the birth of a child. Folic acid dissolves in water and is excreted from the body. As a result, most women suffer from anemia due to folic acid deficiency after childbirth. Therefore, foods rich in folic acid such as green vegetables, oranges, lemons should be eaten.

The risk for the newborn

In pregnant women, malnutrition has a detrimental effect on the unborn child. The baby does not develop properly and weighs less than normal at birth.

Malnutrition during pregnancy and low birth weight can have a detrimental effect on the baby which can have various consequences. If the mother is malnourished during pregnancy, the baby should face the following diseases in her life

The child has problems with osteoporosis, chronic kidney failure, heart disease, type 2 diabetes, lung disease, etc.

Problems for the mother

If the mother is malnourished during pregnancy, it can be fatal. Besides, premature birth can lead to problems such as miscarriage.

Women also have many other problems such as infections, anemia, lack of productivity, lethargy, and weakness.

How to prevent malnutrition?

Malnutrition can be prevented by eating a balanced diet. Women should consume adequate amounts of fruits, vegetables, water, fiber, protein, fats, and carbohydrates during pregnancy.

Nutritional requirements


Iron is very important for making hemoglobin in the body. Hemoglobin is found in red blood cells that carry oxygen throughout the body. If there is a lack of red blood cells in our body, there is not enough oxygen for all the organs.

If you do not consume iron properly, you will gradually become deficient in hemoglobin and you will be anemic. You feel a lack of energy in your body. Your body does not have the strength to fight disease.

Most women feel tired and weak after giving birth. In this case, they should eat iron-rich foods. Women bleed a lot during childbirth and therefore are anemic, so include enough iron in your diet.


Glucose is also very important for the proper absorption of iron in the body. It absorbs iron rapidly and provides energy to the body.

After giving birth, many women want to lose a lot of weight. Due to this, they are not allowed to consume a proper diet. This can be harmful. Breastfeeding reduces weight on its own.

While breastfeeding mothers need 300 extra calories daily.

So exercise along with a balanced diet and avoid excess calorie intake. If there is a normal delivery, you can start light exercise shortly after the baby is born. However, the C section does not exercise for 6 weeks.

Friday, January 22, 2021

Let's listen to the child's feelings

Let's listen to the child's feelings

No child can admit that he is weak, that he has lost. However, not all children have the same abilities. You would expect them to be at the forefront of sports, but the child was not interested. Or he may not have tried. So the friend overtook him.

This time you asked them, "Are you only second or third?" Why can't you be the first? '

Does he just not pay attention when you tell him something to do? Or does he just not pay attention when you tell him something to do?

The child had already tried to win. At least participated in sports. This was also a positive thing. You don't have to look at his positive side. He also participated in the exam. Tried to write. Some questions could not be resolved. Even now he had tried. You should be happy with what he did.

But, you are upset that your child did not get first in the exam or did not get good marks. You think your child is weaker than others. And, he expressed this sadness to them. It does not inspire or motivate them. Instead, pressure builds.

That is, your expectations become a mental burden or pressure for children. The pressure never makes progress. Instead, it weakens the child's morale. They lose the creative ability. So you have to understand that what you expect from them is just pressure.

You did not allow the child to dress as they wished. He didn't let me go to play with my friends. When he was hungry, he refused to eat. All this puts pressure on the child. Pressure always makes them weak and discouraged.

Your child failed the exam. He could not surpass everyone in sports. So is your child vulnerable?

You think, 'Yes, they are weak.'

You made your children feel weak because you compared them to others. When you get here, you have to keep in mind that no child can be compared to anyone else. Because children are born with their own talents and abilities. They are born with no innate strength. Their interests, desires, goals are determined by the environment in which they grow up, home environment, friends, family culture, etc. This is also improving their skills.

To understand the child. Read their temperament and tendencies. What do they want What are they interested in? Create a conducive environment accordingly.

Don't think of your child as a robot, a human being who does everything remotely according to your remote. You do not create the child according to your interests, but you create the appropriate environment according to the child's interests.

Your child is human. He has also brought some weaknesses in his birth. He can make human error. Don't assume that your baby needs to be perfect. No one in the world is perfect. Even warriors who set out to conquer the world are not perfect. They also have some shortcomings, weaknesses.

So don't forget to dig into your child's shortcomings. Give the child the environment to grow according to their interests and abilities. Give them freedom. Understand their interests and desires.

Tuesday, January 19, 2021

Restful sleep and physical health

Restful sleep and physical health

There are so many dreams that you don't want to forget. And, how many dreams are there that make you an interpreter? After seeing such dreams, we try to satisfy ourselves, 'Dreams are dreams after all.'

But, where does our mind easily understand?

Because many stories connected with dreams are rooted in our minds and brains. We have struggled with what a dream looks like and what its fruit is. We consider some dreams as ominous signs. We consider some dreams as auspicious signs. What is a dream?

Of course, there have been many discoveries in this regard. Some have considered it a reflection of the subconscious mind, some have interpreted it as an event-accident connected with the past and the future, some have compared it to a mere mental state.

When we sleep, we dream. Sleep is a state of physical rest. In this state, some parts of our body rest. Dreaming while sleeping like this is not considered good, especially in terms of physical health.

Deep sleep is essential for good physical health. Deep sleep is that in which no dream disturbs us. However, for various reasons, we are unable to get a good night's sleep. Dreaming Why does the dream appear, how does it appear, what is the effect of it? Even so, owning one is still beyond the reach of the average person.

However, now we will focus on why we have nightmares.

Most of us have a good night's sleep. When the eyes blink, nightmares haunt us. The heartbeats. Our sleep opens. Sometimes this kind of situation cannot be considered serious. However, if such a dream constantly disturbs sleep, it causes mental and physical problems.

Is it because of stress or depression that you have nightmares while you are sleeping? There is room for doubt.

One study says, "Depression is the main reason you have nightmares."

Researchers from the University of Finland and the Finnish National Institute of Health and Welfare conducted a joint cross-sectional survey in 2007 and 2012. The participants in the survey were in the age group of 25 to 74 years.

Researchers found that 3.9 percent of people had nightmares almost every night for the past 30 days. Of those, 4.8 percent were women and 2.9 percent were men. It found that 28.1 percent of people have such dreams due to depression. Besides, 17.1 percent of people had nightmares due to lack of sleep.

The researchers found that this type of nightmare was caused by insomnia, fatigue, depression, and a negative attitude towards oneself.

So he suggested, "If you want to get a good night's sleep, you need to get rid of stress or depression."

Diseases that afflict in winter

Diseases that afflict in winter

There are many health problems in winter. For example, cold, joint pain, asthma. At this time, the risk of heart disease also increases. Similarly, winter can lead to depression in some people. Therefore, it is important to be aware of the physical problems that occur in winter and to take the necessary precautions in this regard.

Heart attack

Most of us have a laid back attitude when it comes to painting a picture about winter. As the temperature drops, the arteries that bleed become narrower. This makes it harder for the heart to pump blood.

According to experts, people over the age of 30 should not be too tired in cold weather. Instead of going for a walk on a cold morning, go to a sunny place.

Asthma attacks

If you have asthma, you may know that your asthma increases a lot during the winter. In this way, cold and dry air tightens the airways and makes breathing worse.

So making some changes in your lifestyle in winter can definitely be helpful. Keep your home smoke-free as it makes it very difficult for asthma sufferers. Also, wash your bed at least once a year.

Itchy skin

One of the most common problems people face in cold weather is itchy skin. The skin starts itching due to low humidity in cold weather.

You can massage the skin with almond, coconut, or olive oil to prevent itching. Also, avoid eating greasy street food. You can also drink Sakhkar tea to get rid of the problem of itchy skin.

Joint pain

Many people suffer from joint pain in winter. The first step in relieving joint pain is to keep yourself and your feet warm.

So instead of wearing one warm cloth, wear two or three thin cloths. Exercise should be done to avoid joint pain and muscle pain during cold weather. Another way to get rid of joint pain is to bask in the sun for a while.


Headaches, runny noses, and colds are common problems. The problem of sinusitis occurs when the house is closed and there is no proper ventilation.

You need to get enough rest to stay away from sinusitis in this season. Also, eat healthily, avoid colds, and drink plenty of fluids. Also, stay away from dust.

Monday, January 18, 2021

How does blood flow properly in the body?

How does blood flow properly in the body?

To keep the body healthy, a person's blood flow must be at the right level. Not only sound oxygen but his alertness and dedication to are most required. Blood carries essential nutrients as well as oxygen to the body.

As soon as there is any damage to the blood cells, there is also damage to the blood flow. Which can be harmful to all parts of the body. But such problems can also be treated with natural remedies at home.

Physical exercise

Exercise regularly to stay physically healthy. Regular yoga, sports, and badminton cure heart disease as well as improve the blood flow in the body. The faster the blood is pumped from the heart, the better the blood flow.

Eat a balanced diet

Whatever type of food we eat has a direct effect on the body. So we should always eat a balanced diet. Eating a diet rich in nutrients like fiber, omega-3 fatty acids, vitamins A, E, and C eliminates the disorder in the blood cells of the body.

Adequate water intake

Our body is 70 percent full of water. When there is a lack of water in the body, along with feeling thirsty, the concentration of blood also decreases. So you should consume as much water as possible. An adequate amount of water should be consumed for oxygen to flow in the body.

Don't smoke

Smoking is harmful to health. Its consumption can cause many problems. To maintain blood circulation, you need to quit smoking. Smoking tightens blood cells. This can cause problems with blood flow. So quit smoking.

Limit salt intake

The main cause of high or low blood pressure is due to salt. Excessive salt intake can lead to high blood pressure and heart problems. Consuming a limited amount of salt has a positive effect on blood cells and also regulates blood flow.

When the stomach is upset

When the stomach is upset

The digestive system converts food into energy. We can walk, walk, play, jump, jump, work. If the digestive system is bad, we cannot stay healthy and fit.

When the digestive system is not healthy, stomach ache, vomiting, gastric, and epilepsy usually occur. But, this alone is not enough. Frequent stomach problems can cause serious illness in the body.

Body odor

When our digestive system is bad. Or does not touch the food. Then toxins accumulate in the body. No matter how you know it, the body stinks. Sweat or any part of the body smells bad. From this, it should be understood that the digestive system is bad.

Skin problems

As the digestive system weakens, so does the skin. There are various skin problems. If the digestive system is good, the skin will glow, there will be no blemishes, there will be no rash However, when the digestive system is damaged, these problems appear at once.

Bad breath

Bad breath is a common problem. Mouth odor is caused by not cleaning the mouth and teeth properly. However, stomach problems also cause bad breath. If there is bad breath even after brushing or cleaning the mouth, the stomach is bad.

Hair loss

There are many causes of hair loss. But, one of them is also stomach upset. When the digestive system is bad, the body lacks essential nutrients. It also affects the hair.

Nails become weak

If the digestive system is bad for a long time, it affects the body as well as the nails. When the digestive tract is damaged, body waste cannot be excreted. This causes some problems. One of them is breaking nails and becoming weak.

How to keep the digestive system healthy?

To keep the digestive system healthy, one should pay attention to food and lifestyle. If the digestive system is strong, all the food eaten is well digested. The body absorbs the nutrients in these foods. The body is healthy and fit.

To keep the digestive system healthy and strong, one should pay attention to food. Eating too much is not good for the digestive system. That is, spices used, fried in oil, meat-based, dairy products become a burden for the stomach. Processed foods are also not good for the stomach. Such foods should be controlled. Digestive food should be consumed. Fiber-rich foods like vegetables, radishes, fruits keep the stomach clean. Strengthens

Similarly, to strengthen the digestive system, the body must be kept active. Some exercises and yogasanas directly affect the digestive system.

- Let's eat only at the right time according to the eating schedule. The habit of eating at any time affects the digestive system.

- Food should be eaten only as much as the body needs. Eating junk food makes your stomach heavy.

- Sit comfortably while eating. Stay in the right posture. This helps your digestive system to function properly.

- Stimulate the digestive fire. That is, take a piece of ginger and mix lemon juice in it. Add a little salt. It is easily digested no matter how rich and heavy you eat.

-According to Ayurveda, the proper and regular routine should be followed to keep the digestive system healthy. Breakfast, lunch, and dinner should be done at the right time.

-Do not sleep immediately after dinner. Have a light meal at night. Eat nutritious food in the morning.

Friday, January 15, 2021

Does being happy increase the body's resistance to disease?

Does being happy increase the body's resistance to disease?

We get more satisfaction from anything only when our body is in good condition. When the body is not well, no matter how sweet the food is, no matter how good the place is. This means that the body must be healthy for us to enjoy life to the fullest.

How is the body healthy?

For this, we must have strong immunity. There are many rules to strengthen the immune system. One of them is a simple rule, happiness.

Being happy both externally and internally can keep you healthy for a long time. It is very important to be happy to live a good life. When our body's ability to fight disease is reduced, various diseases occur.

So it is very important to be happy to boost the immune system. Many things around us control our happiness and stress. According to which our body reacts. To stay healthy and happy, it is very important to stay emotionally healthy. Even if mental health is not good, it harms the body. So it is important to take care of what is happening in our lives.

1. Health effects of positive thinking

Positive thinking is very important in life. When negative things are around, you also start to be negative. So try to keep the surrounding environment positive. Which helps to keep the body healthy and happy.

2. Happiness boosts the immune system

When you are happy, your body gets energy. So it is very important to be happy to improve the immune system.

3. Laugh a lot

Laughing out loud reduces stress and boosts the body's immune system. Laughter improves blood circulation in the body. As a result, the production of stress hormones in the body is reduced.

4. Exercise

Most people do not like to exercise. But when we exercise, our body produces a hormone called endorphins. Which improves our mood. And stress and anxiety are reduced. Swimming, cycling, and skipping are good for boosting immunity.

5. Sleep

Sleep calms the mind. A good night's sleep relaxes the body and relieves stress by forgetting the fatigue of the day. So you need enough sleep to improve your immune system.

6. Dance

Regular dancing makes you physically healthy. Besides, our body's immune system is strong. Dancing makes our body feel happy and reduces calories in the body.

Thursday, January 14, 2021

Skin problems and treatment methods

Skin problems and treatment methods

Skin is the outer layer of the body, which needs to be healthy and beautiful. However, the skin is also the part most affected by external infections. There are many skin problems. We are also looking for diagnoses for such problems. However, it has not been effectively diagnosed.

Skin diseases and skin diseases are not the only causes. The effects of internal diseases of the body are also seen on the skin. If there are problems in the heart, kidneys, intestines, stomach, etc., its effect is also seen on the skin. So skin is also an indicator, indicating the disease of the body.

If the skin is healthy, radiant, and soft, then it should be understood that the health is good. However, if any infection, blemishes, etc. are seen on the skin, there may be some problem.

There are differences in the symptoms and severity of skin diseases. It is temporary and permanent. It hurts and it doesn't hurt. In some cases, it may be genetic. Sometimes skin disorders can be very subtle, which can be life-threatening.

We cannot ignore the seriousness of skin disease. If you have any of these problems, you must seek treatment.

Skin and skin type

- Rough skin

- Oily skin

-Chicken Pucks

- Eczema

-Rosacea (reddening of the face)

- Seborrheic dermatitis

- Skin diseases

- White spot


-Skin cancer

- Mole




- Screaming


What are the symptoms?

- Red or white spots appear

- Itchy skin

- Skin peeling

- Ulcers

- To be dry or rough

- Deterioration of skin color

Why do skin infections occur?

1. Pores of the skin, bacteria in the hair

2. Microorganisms in the skin

3. Virus

4. Weakness of the immune system

5. Exposure to an allergen or another person's infected skin

6. Genetic factors

7. Diseases affecting the thyroid, immune system, kidney, and other body systems

Skin infections

1. Bacterial skin infections - These infections occur when the skin enters the body through a wound.

2. Skin infections caused by viruses - The most common viruses occur in three groups. Poxvirus, Human Papillomavirus, Herpes Virus.

3. Fungal Infections - The body's chemicals and lifestyle cause fungal infections.

Take precautions

1. Wash hands with soap and warm water. That is, special care should be taken in hand hygiene.

2. Don't share eating and drinking with others.

3. People with skin infections should not be in direct contact with them.

4. Clean public places, such as gym equipment, before using.

5. Do not share personal belongings, such as blankets, swimsuits, etc. with another person.

6. Get at least seven hours of sleep each night.

7. Drink enough water.

8. Avoid excessive physical and emotional stress.

9. Let's have a nutritious diet.

Friday, January 8, 2021

Sleep is a medicine

Sleep is a medicine

As much as food and exercise are necessary for a healthy life, so is sleep. It is said that for a healthy life, one should get 7 or 8 hours of sleep daily. Children should sleep longer than this according to their age. Adults must get at least 8 hours of sleep.

Sleep should be deep. To get a good night's sleep, you need to be mentally and physically fit. The bed, the environment, the position, etc. can also affect our sleep.

Light exercise, pranayama before going to bed is said to be beneficial for a good night's sleep. The process of deep breathing and exhalation is also very beneficial.

According to architecture, it is better to sleep with the head facing east or north. Sleeping position and the earth's magnetic field also affect our health. You should not keep a very high pillow while sleeping. Sleeping on the left side is good for your health. Of course, we do not sleep in the same position all night. However, to sleep, when you lie down on the bed, you should lie on your left side. Why so

This makes it easier to digest food in the stomach and esophagus. When sleeping in this position, the pancreas properly releases enzymes to digest food. It digests food eaten at night. Those who have indigestion, upset stomach, they should lie down on the left side. The function of the liver is to extract bile juice, which helps digestion in the gallbladder. This action is done while lying on the left side. Because of this, fat is digested well. Fat does not accumulate in the liver.

Sleeping on the left side also relaxes the short and long intestines. This prevents constipation. After defecating in the morning, the stomach is cleansed. When you lie down on your left side, the toxins and disorders accumulated in the body are slowly released. Leaning to the left does not affect the liver and digestive system, food is well digested. When food is well digested, it does not cause many diseases. Sleeping on the left side does not put pressure on the heart. Because at this time the supply of blood from the heart is very large. When the heart is healthy, the supply of blood and oxygen is easy. It makes the body healthy.

In this way, the body's waste products are excreted by the liver and kidneys. So it should not be too much pressure while sleeping. Sleeping on the left side corrects the stomach, relieves fatigue, does not cause bloating and other problems of the body. Sleeping on the right side affects the body.

Yoga for the mental and physical health of children

Yoga for the mental and physical health of children

There are many types of yoga. The method of yoga, its benefits are also different. Children and adolescents can practice special types of yoga. Especially from the yoga they do, you can learn how to increase your intellectual capacity and improve your mental health.

In fact, the age to do yoga is in childhood. The body becomes flexible in childhood and adolescence. There is no complicated disease. Chronic illness is not caught. At this age, we have immense energy. So at this time, we can do any kind of yoga practice. You can also perfect yourself in so-called complex yogas.

Tomorrow when we become adults. You get old. At that time, due to some diseases and physical conditions, we could not practice many types of yoga. If you start doing it now, you can do that kind of practice for the rest of your life.

Yoga is one of the best methods of proper body exercise. Yoga is useful for making the body naturally strong, fit, and healthy. But, it not only makes us physically healthy, but it also makes us mentally strong. Yoga is useful for the purification of the body and mind.

Some yoga methods keep the brain healthy. Increases memory capacity. So when the body is strong, healthy, we are still mentally healthy. When the body is sick, problematic, then we can't accept many things even if we want to. Can't remember

So in this time of leisure, we can devote ourselves to yoga. There are natural methods like yoga, meditation, pranayama, which make us healthy, fit as well as positive, and happy.

For physical health

Yoga plays an important role in the physical development of a child. It makes their body flexible, agile, and strong. Yoga is important to keep fit and fine from childhood.

Increases concentration

Yoga removes disorders of the body. Blood flow is smooth. When the body is healthy, children are also mentally healthy. Similarly, yoga and meditation help to increase concentration in the brain and mind. As a result, they can easily recall what they read.

To increase the ability to fight the disease

Regular yoga also boosts a child's immune system. Because yoga makes internal organs naturally strong and healthy. As a result, external diseases cannot attack.

The first step in learning yoga is to set your own time. It is best to do yoga, especially in the morning. Yoga can also be done in the evening. You can also do yoga in the afternoon by combining your free time. That is, there is no set time for yoga. Morning is considered the best time.

Thursday, January 7, 2021

How to manage stress?

How to manage stress?

Sadness, pain, stress, depression are mental disorders that we never do well. Such things make us mentally weak. When we are mentally weak, we cannot be physically fit and capable.

Before blaming others for every problem, one should try to find one's weaknesses by looking at oneself in the mirror of one's inner self. Only if we learn to control our minds can we feel the change within ourselves?

Nowadays, even in common parlance, negative words like 'tension', 'stress' and 'depression' are often heard from the mouths of many people. The question may arise, is there really so much stress in our lives?

Even if there really is such a problem, can't it be got rid of?

It is time for all of us to think calmly about why we are making life so complicated. The easiest way to find peace of mind is to stay away from negative thoughts.

We have to get the word 'stress' out of our dictionary forever because nowadays even small children at home are saying 'I'm very stressed' when they hear something bigger than themselves.

Repeating such negative things over and over for no reason can lead to stress in the end.

The power of mantras is considered very important in Eastern culture. The mantra is full of positive energy. People who listen to it feel better when it is repeated.

Repeatedly chanting mantras increases people's morale. Just as mantras have a positive effect on our lives, so too when negative words like stress and depression are repeated over and over again, negative energy is transmitted to the whole environment.

Why are we angry? We all face some kind of situation in life when there are many desires but nothing is fulfilled.

Another situation is when unwanted situations and unwanted people come in front of us and we get angry.

Forget about other things and think about your child. Do they accept everything you say? If not, think about it, why expect it from other relatives, friends, or co-workers when our children are not doing what we want them to do?

People from different families have no similarities in culture and ideas. Because of this difference, it is very difficult to coordinate with others.

A person's good or bad culture influences their every decision. For the same reason, there can be ideological differences between husband and wife in the family. Due to this, there is no coordination among the people working together in the office.

Knowing that not everyone has the same temperament, why waste your precious time, energy, and peace of mind by escalating disputes over small things?

Many people today try to control the behavior of others rather than change themselves. It does not change the person, but the person trying to control it becomes stressed and can eventually become depressed.

Such people have no idea how much they are harming their physical and mental health by thinking about others day and night.

So everyone should remember that you should not be stressed and angry because of others. We don't expect too much from others. Because if someone does not act according to our expectations, anger and stress arise in our mind without any reason.

No matter where you are at home or in the office, if someone tries to break your morale by behaving badly, don't waste your energy arguing with them. When you argue with them, you show the same negativity.

Remember, sometimes when you scold someone out of anger, but it doesn't affect him at all. We scold someone for a minute but, on the contrary, it disturbs our minds throughout the day and we cannot think why this is happening.

In fact, every good and bad thing we do comes with us. On the contrary, if we love and respect someone, our minds will automatically be happy and we will be blessed by others.

We are all connected to each other through good or bad behavior. If you want to be happy all day long, respect, and love others.

We don't have to do anything else to be happy, good deeds are the basis of our happiness. If you scrutinize your inner self well, you will find that the stress is inside the mind.

If you really want the best for the people around you, you need to pay attention to the response of your mind. Your reaction to any other behavior should not be wrong.

The basis of a happy life is to teach the art of being happy even to people who are living under stress due to balanced behavior. This applies not only to the family but also to business relationships. Everyone should make efforts on a personal level to make the environment positive.

To change the mind correctly, it is necessary to practice in a planned manner for at least fifteen to twenty days.

Make a checklist of the tasks and balanced behaviors you need in a diary and honestly evaluate each of your good and bad behaviors through the same checklist before going to bed at night.

Also, before going to bed every morning and night, repeat the phrase 'I am a healthy and happy person' and 'Every cell of my body is full of positive energy'.

This practice communicates new enthusiasm in your mind and you can always be happy even in difficult situations.

Does Sweet Food Cause Diabetes?

 Does Sweet Food Cause Diabetes?

Many people say that they do not get diabetes if they do not eat sugary foods. Diabetes is not the only cause of diabetes.

Hereditary and other factors are more responsible for diabetes. However, in the case of diabetes, eating sugary foods can lead to uncontrolled sugar.

Diabetics are often advised to eat sugar-free cheese. While the diet of diabetics should be not only sugar-free but also calorie-free. What is being said now is that diabetes is a hereditary disease. That is, it is a contagious disease. This means that those who live a life of luxury and comfort are afflicted with this disease.

This means that those who seek Ashram are physically inactive. Do not work Do not exercise They eat sweets. This kind of bad lifestyle is also causing diabetes now.

There are two types of diabetes, type 1 and type 2. The difference between the two is easy to spot. In type 1 diabetes, insulin-producing cells are destroyed by the body's immune system. However, in type 2 diabetes, the body cannot use the insulin produced by the pancreas.

Diabetics should eat less, even in small portions. But, you also need to eat. What people think is that diabetes occurs in old age. However, it can affect all age groups. From children to adults.

Why does diabetes occur?

We don't get enough sleep at work. Some people have a habit of going to bed late at night and getting up early in the morning. However, not getting enough sleep can lead to various diseases. Diabetes is one of them. You need to drink at least 8 to 10 glasses of water a day. However, if the amount of water is not enough, the amount of blood sugar in the body increases.

Eating late at night increases body weight. This makes the blood sugar level unbalanced. People who are overweight, if they do not take any initiative to control obesity can develop diabetes. A sedentary lifestyle makes the body a reservoir of disease. Life should be active. This requires regular exercise.

Friday, January 1, 2021

21 WHO Health Tips for 2021

21 WHO Health Tips for 2021

Role: As we welcome the 21st year of the 21st century, we are deeply concerned about how to protect our health.

1. Eat natural foods

Today, the whole of humanity is forced to suffer from many diseases due to the artificiality of food. Therefore, there is no alternative to making food natural and healthy. Making food natural means using food as naturally as possible. Using food naturally is extremely beneficial for health.

Besides, special care must be taken to ensure that the naturalness and nutritional value of the food are not lost during cooking. Steaming, frying, and long-term cooking destroy the natural properties of food. Similarly, eating a balanced diet is equally important for health care.

There should be diversification in different types of food items to make the food balanced. Consumption of carbohydrates, proteins, fats, minerals, vitamins, water, and bran is a balanced diet and in addition to grains, pulses, nuts, and tubers, an adequate amount of fruits, vegetables, milk, yogurt, ghee, mohi, sprouts, etc. should be eaten.

Generally, we are consuming adequate amounts of carbohydrates, proteins, and fats, but not enough vitamins, minerals, and fiber. We need to have enough fruits and vegetables to get the required amount of vitamins and minerals.

The World Health Organization recommends that an adult consume 5 portions or 400 grams of fruits and vegetables. In this way, adequate intake of fruits and vegetables can prevent micronutrient deficiencies and prevent the spread of non-communicable diseases.

2. Let's adopt a healthy way of cooking

Today we are forced to face many kinds of health problems due to not knowing how to cook healthy food or cook food properly. Unhealthy food cooking involves cooking food in a healthier way, such as undercooking, overcooking, or using harmful chemicals. When food is not cooked properly, bacteria, viruses, fungi, and parasites can enter the body.

These bacteria can cause more than 200 types of diseases. In the same way, when food is cooked more than it needs, the nutrients, micronutrients, and proteins present in the food are decomposed and the food becomes worthless.

In the same way, adding harmful chemicals to food can make food toxic. Fish should not be overcooked or roasted. To make food healthier, the World Health Organization recommends keeping food clean, not mixing cooked and raw foods, cooking it with pleasure, not overheating over high heat and high heat, and using only healthy and safe spices.

3. Let's reduce the amount of salt

Salt is a compound made up of two elements called sodium and chloride. Both of these elements are essential elements for our body, but when we consume more or less of these elements than required, many problems appear in our health. Even high salt intake raises blood pressure.

Once blood pressure rises, many problems appear in our health. In fact, 2.5 million people die of starvation each year without knowing how to eat salt, and millions of people are forced to live with chronic problems such as high blood pressure, diabetes, stroke, paralysis, and kidney failure.

Therefore, the World Health Organization has recommended not to consume more than 5 grams of salt daily to live a healthy life. 5 gms of salt daily, about 2 gms or 2000 mg. Sodium is replenished. Similarly, 3.5 grams or 3500 mg of potassium should be supplied to our body daily. For this, it is advised to eat potassium salt instead of sodium salt.

To reduce the amount of salt we need to look for both visible and invisible sources of salt. Self-contained salt in food is a visible source, while already salted foods such as salty, lentils, spicy, old pickles, bhujia, etc. are invisible sources. When choosing foods, you need to know which foods contain the most salt. For this, you should not eat too much food if the salt is too high.

4. Don't eat too much sugar

Sugar is another healthy food after salt. Eating too much sugar in children causes tooth decay while eating too much sugar in adults causes obesity. In the same way, people who eat sugar have type 2 diabetes, heart disease, dandruff, various types of cancer, stress, anxiety, and depression, premature aging, fat accumulation in the liver, kidney damage, uric acid increase. Therefore, it is better not to eat sugar at all, but if you have to eat sugar, you should not eat more than 5 percent of the total calories.

5. Let's not eat unhealthy smoothies

To live a healthy life, you have to eat a controlled amount of fat and unhealthy fat should not be included in the diet. Unhealthy fats are mainly saturated fats and trans fats. Saturated fats are found in animal fats such as meat, eggs, ghee, sauna, butter, cheese, margarine, cream, coconut oil, palm oil, lard, etc. Trans fats are found in biscuits, cookies, vegetable oils, and oils that are heated frequently or over high temperatures.

When choosing fat, unsaturated fat should be selected. The main sources of unsaturated fats are vegetable oils such as almonds, apricots, avocados, zucchini, soybeans, sunflowers, olives, canola, and some special species of fish. There is recognition.

6. Let's not drink alcohol

Alcohol consumption kills 3.3 million people every year. In addition to death, long-term use of alcohol can lead to physical, mental, social, and behavioral problems. Similarly, with alcohol consumption, problems such as fatty liver disease, liver cirrhosis, cancer, heart disease, alcohol dependence, road accidents also appear. Therefore, it is not good to drink alcohol under any pretext.

7. Let's not smoke or use tobacco

Smoking and tobacco use kill 7.2 million people a year, and millions of people are forced to live with the adverse health conditions it causes. Tobacco use or smoking increases the risk of various cancers, as well as chronic diseases such as heart disease, asthma, cough, respiratory diseases, stroke, type-2 diabetes. In the same way, smoking affects the health of the people around.

8. Stay physically active

The fact that a person who smokes a cigarette daily carries the same risk of cancer as does a person who is not physically active may surprise many, but it is not surprising. Because those who lead sedentary lives not only have cancer, but also heart and blood vessel diseases, high blood pressure, diabetes, high blood cholesterol, obesity, osteoporosis, osteopenia, kidney stones, bone loss, intoxication, shoulder joint jam, mental bowel syndrome, and intestinal cancer. It also causes depression, vascular atherosclerosis, deep vein thrombosis, constipation, acidosis, indigestion, and insomnia.

According to The Lancet, the rising tide of inactive life does not prevent the 3.2 million direct deaths worldwide and the 25 million preventable deaths associated with other diseases each year. Being physically active means expending a lot of energy on the body's muscles. Spending energy in this way increases the metabolic activity in each of our cells and keeps the cells healthy. To be physically active, go for morning walks, run, skipping, beating, running a trade mill, playing sports, swimming, jumping on a trampoline, trekking, dancing, yoga, aerobics, Zumba, ballet, Activities such as salsa, hiking, cycling on the road, static cycling, going to the gym, climbing stairs, kumfukrante, usu playing, boating, doing water exercises, engaging in karma bari or garden work can be done.

The World Health Organization recommends at least 150 minutes of moderate physical activity a week to prevent disease and 300 minutes of physical activity a week to live a healthy life. Those who know how to do physically active exercises can also do some strenuous exercises to gradually strengthen the muscles.

9. Check your blood pressure from time to time

Today, one in four adults in the world suffers from high blood pressure, and 95 percent of them suffer from high blood pressure. High blood pressure is not a disease in itself but the mother of hundreds of diseases. This can lead to problems such as heart attack, stroke, kidney failure, eye attack (loss of vision), heart-swelling, narrowing of blood vessels, swelling and rupture, and mental and emotional illness.

Therefore, high blood pressure is diagnosed and treated in time. Diagnosis of high blood pressure should be done from time to time by using a device called a sphygmomanometer to check your blood pressure and if it is found to be wrong, it should be controlled by taking medicine.

10. Cover nose and mouth when coughing or sneezing

Today the whole world is plagued by airborne diseases. Health problems such as influenza, pneumonia, tuberculosis, and covid-19 are airborne diseases and these diseases kill millions of people every year. As these diseases are contagious, to prevent these diseases, the droplets of feces like saliva, sputum, the saliva of the patient should not be spread to other people and for this, the nose or mouth should be covered with a handkerchief or towel while coughing or sneezing. If you are suffering from such a disease, you should use a surgical mask or KN-95 mask throughout the transition period.

In other cases, if you have a cough or sneeze and you do not have a handkerchief or tissue paper, you should bend your elbows and cover your nose and mouth. Similarly, a person who is coughing or sneezing should not do such activities as sniffing or touching his mouth.

11. Avoid mosquito bites

Mosquito bites have spread many diseases such as malaria, kala-azar, Japanese encephalitis, yellow fever, chikungunya, dengue, and elephantiasis. In fact, mosquito bites kill people every year and make millions sick. The best way to prevent these diseases is to avoid mosquito bites. Measures such as using mosquito nets or mosquito repellent while sleeping to prevent mosquito bites, regularly spraying mosquito repellent in infected areas, destroying mosquito habitats (water freezing areas) can be adopted.

12. Let's drink healthy water

Lack of safe drinking water has led to the spread of waterborne diseases such as cholera, diarrhea, hepatitis-A, typhoid, and polio. Today, 2 billion people around the world are forced to drink unsafe and unhealthy water, which causes millions every year.

People are killed by unsafe drinking water and many people are infected with waterborne diseases. Therefore, drinking water needs to be clean, healthy, and safe. To ensure water security, we need to check the source of the water we are consuming. If the source is clean, the water can be filtered or boiled for 5 minutes.

13. If you are depressed, love someone you trust

Depression affects about 260 million people worldwide, and depression accounts for 90 percent of all suicides worldwide. The life of a person full of despair is constantly filled with pessimistic thoughts and the hope of life ceases to exist and as the condition progresses the patient even commits suicide. If you have a depressing situation in your life, don't be discouraged and don't feel alone, but share it with your friends or seek the advice of a psychiatrist. Depression doesn't do anything if you can control it in time.

14. Do not use antibiotics indiscriminately

Due to the overuse of antibiotics, antibiotics are no longer working. The main reason for this is the development of antibiotic resistance in the body. Bacterial infections can be difficult to cure if antibiotic resistance develops, which can lead to poor treatment, long hospital stays, high medical costs, and high mortality rates. Therefore, do not use antibiotics as you like and take them only under the guidance of a skilled health worker.

15. Get in the habit of washing your hands

Dirty hands can spread many diseases because the hands are constantly touching germs, toxic chemicals, and allergens and these hands are also touching the nose, mouth, eyes, and other parts of the body. Infectious germs, toxic chemicals, and allergens enter the body in this way and we get various diseases. Therefore, keeping the hands clean can prevent many diseases. Hands can be washed with soap and water or a substance containing 70 percent alcohol.

16. Get regular health checkups

By having regular health check-ups, we can prevent the disease from getting worse or even control it at the right time. The disease can be treated better if the disease is detected in time. So go to a health professional near you and get a regular health check-up.

17. Don't drink sugary drinks

Sugary or sugary drinks such as Coca-Cola, Pepsi-Cola, Fanta, Mirinda, Dew, carbonated drinks, Red Bull, Red Tiger, XL, Strongbull, Erna, and energy drinks. Drinks like Real, Active, Burst, Pran, Rio sold in the market under the name of Saka are rich in sugar. These 250 ml drinks contain 25 to 30 grams of sugar or corn syrup and in addition to sugar, alcohol, citric acid, phosphoric acid, bisphenol A, benzene, and many other food preservatives are added.

These drinks contain 500 ml per day. Consumers have a 99% increased risk of developing latent diabetes in adults due to a suicidal immune system and a 20% increased risk of developing type-2 diabetes. Osteopenia, kidney stones, osteoporosis, constipation, acidosis, indigestion, gastritis, gastric ulcer and bowel cancer, mental stress, anxiety and depression, insomnia. So it is better not to use these drinks.

18. Get enough sleep

Our body needs good food and adequate exercise as well as adequate rest. The most natural method of rest is sleep. The health of those who do not sleep well cannot be good. Therefore, sleeping well is not an option for a healthy life. Weight gain, insulin resistance, decreased physical and mental capacity, increased risk of heart disease and stroke, increased risk of type-2 diabetes, weakened immune system, mental problems such as stress, anxiety, fear, depression, and depression in those who do not sleep well. Problems such as nausea, subtle inflammation in the body, and becoming emotionally fragile.

Do not look at bright lights before going to bed at night. Intense light stops the production of the sleep hormone melatonin. Similarly, mental problems such as stress, anxiety, fear, and depression, a sedentary lifestyle also prevent sleep. Therefore, everyone who wants to live a healthy life should try to sleep well.

19. Let's give importance to the bacteria in the stomach

Even though the bacteria in our stomachs are bacteria, they are our best friends. There are more than a thousand species of these bacteria and about four hundred trillion. Collectively, they weigh about 1.5 to 2 kilograms, which is equal to the weight of our brain. These bacteria perform several activities, including helping the baby to digest the milk it drinks, producing short-chain-fatty-acids by digesting fiber and bran, and strengthening the immune and nervous systems. Eating foods high in fiber and bran, such as cereals, pulses, nuts, groundnuts, vegetables, fruits These bacteria can be kept healthy by not eating artificial sweeteners, by eating foods that contain probiotics, by breastfeeding newborns for two years, by not eating processed foods, by eating vegetarian foods, by eating foods that contain polyphenols, and by not taking over-the-counter antibiotics.

The health of these bacteria has many benefits such as the health of our stomach, heart health, muscle health, immune system health, diabetes control, weight control.

20. Don't skimp on water

Water makes up 70 percent of our body. Most of the biochemical activities that take place in the body take place through water or without water these activities cannot take place. Not drinking enough water can lead to dehydration and many biochemical reactions and oxidative stress caused by dehydration. Oxidative stress causes the cells to die on their own and degenerative diseases to emerge. Drinking enough water will help to purify the blood by removing toxins accumulated after the metabolism that prevents fat from being absorbed. Performs functions such as smoothing of excreta. Drinking water before the onset of headaches can lead to headaches, low blood pressure, gallstones, kidney and gallstones, obesity, joint pain, indigestion, insomnia, acidity, gastritis, ulcers, constipation, hemorrhoids, diabetes, tea, diarrhea, diarrhea, menstrual cramps, menstruation. Prevents diseases like hormonal disorders, high and low cholesterol.

21. Let's keep the relationship alive

When the relationship between individuals is not good, people become sick not only mentally and emotionally but also physically and socially. Various studies have shown that people who have good relationships with family and friends are healthier and live longer than people with weak relationships. So we have to keep our relationship alive.

Tuesday, December 22, 2020

Food classification and quantity

Food classification and quantity

To give strength to the body, to keep the body moving, to make the body healthy, we have to take food from external sources. We walk, sit, jump, play, work. In this case, the body gets the necessary energy from food. Our physical organs are also weakened, they are damaged. Therefore, food is also needed to compensate for that. In short, food does the following.

Food classification

Depending on the function of the nutrients obtained from the food, it can be divided into three parts.

One, substances that provide energy for physical development, growth, and biological function

Two, bodybuilding nutrients

Three, health-promoting substances

Variety of balanced diet

Different people need different amounts of nutrients in their food according to their different functions.

Age - In childhood, when the body develops, the child needs more fat and protein. In old age the digestive system is weakened, then the need for these elements decreases.

Climate: Cold-prone countries use more heat than summer-prone countries. Therefore, more food is required than expected in a cold country.

Gender - Women need less food than men.

Exercise - Excessive energy or heat loss in the body of a person who does physical exertion. More food is needed to make up for that.

These are the basic things about food. Our physical condition also determines why we eat, how much we eat, and how we eat. However, we should eat as much as the body needs. We should eat food that can be easily digested.

Catering formula

1. Eat fresh, nutritious, balanced, and digestible food.

2. As much as possible, let's eat our own cooked food. At least eat cooked at home.

3. Eat at least four or five meals a day. Eating more often but in smaller amounts helps the digestive system.

4. Try to diversify your diet throughout the day. Eat a balanced diet.

5. Let's make breakfast compulsory in the morning. Don't eat too much after sunset in the evening.

6. Emphasis should be placed on seasonal and natural foods.

Wednesday, December 16, 2020

The study says that people in the 5 gene group have a higher risk of corona

The study says that people in the 5 gene group have a higher risk of corona

The country is now engulfed in a world war of coronavirus. Scientists around the world are testing a vaccine against the virus. While some vaccines have had a positive effect, happiness has spread around the world.

Based on the statistics, the number of virus infections is constantly increasing, but in the meantime, new research on the effects of the coronavirus is also coming out. So far, scientific studies have shown that people of which blood group are at risk for corona? That was searched. Scientists are now conducting scientific research on the gene. According to their study, which genes are most at risk for corona? Has been given more priority.

These 5 types of genes are at higher risk - study

According to researchers at the University of Edinburgh in the United Kingdom, most of the corona infections have been found in people with the genes TYK2, CCR2, OAS1, IFNAR2, and DPP9. The study found that those with severe symptoms were more likely to be at risk.

Not only that, people with these 5 types of genes have a high risk of serious illness or even death.

According to the Daily Mail, 22 percent of the 2,700 people in the five genes mentioned above have died. Of these, 74 percent were patients who could not breathe on their own. When they arrived in critical condition, they were placed on a ventilator.

Coronavirus becomes serious for some groups

Experience of many types of corona infection has also come out in Nepal. Some people get seriously ill because of the corona. But many do not even have the symptoms.

In this research, scientists claim that this study has found that it is serious for people of certain age groups. Not only that, but scientists have also claimed that the discovery of the genes most affected by the corona will also help in making medicine.

Different symptoms of corona in anyone

Most of the time we hear the news that some people have mild symptoms of corona and some have severe symptoms. Some people need a common medicine and some need a ventilator. Some may have an only fever and the symptoms may go away on their own, while others may need to be treated in a hospital.

Use caution

As far as corona vaccine testing is concerned, it may take a long time for it to reach us. That's why doctors say that Corona should not be considered normal. Since the corona crisis is not over, don't stop wearing a mask, take a hot bath, wash your hands, and go to crowded places. Doing so can prevent coronavirus.

Wednesday, December 9, 2020

Get enough sleep: neither too much nor too little

Get enough sleep: neither too much nor too little

Whether it is modern development or lifestyle or globalization, all these have disturbed our sleep. The World Health Organization (WHO) says the global human community's sleep is being disturbed in recent years. The modern economy has changed the schedule of most people. Many are now forced to work late at night or at night.

Due to the growing need and the pressure of work to support it, people's working life has been extended. It directly attacks sleep. Many people do not get enough sleep. The effect is being seen in their health.

Insomnia or lack of adequate sleep has increased the risk of many chronic diseases and problems such as stress and restlessness. Thus, with sleep deprivation, various mental problems have started to appear. There are more than 80 types of sleep disorders. Also, it causes problems like heart attack, depression, high blood pressure, memory loss.

That is why sleep does not come

Most of us know that getting enough sleep is essential for good health. Despite knowing this, we are not getting enough sleep. Not only the busyness of work but also social networks like Facebook have disturbed our sleep.

We don't do any exercise before going to bed, we drink ice cream, dessert, or hot coffee. It affects sleep. It is better to do light exercise but not hard exercise which makes you feel tired.

- Do not watch scary movies or violent content before going to bed.

- Let's not keep accounting or practical things in mind.

- Let's not sleep much during the day.

- Let's not consume alcohol for sleep.

- If you take a sleeping pill to get a good night's sleep, you should take it one hour before going to bed.