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Bycleverhealthtips
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How Many Hours Sleep Do You Need?

Sleep is the key indicator of well-being and good health. We spend up to 1/3 of our lives sleeping and the general condition of our sleep health is an essential question through our life. Getting plenty of rest each night is important to make your entire day more productive.

But how many hours of sleep do you actually need?

Researches cannot pinpoint an exact measure of sleep needed by individuals at different ages, but the chart of the National Sleep Foundation, which features maximum and minimum ranges for health as well as “recommended” windows, identifies the “rule-of-thumb” amounts specialists agree upon.

  • Older adults (65+): Sleep range is 7-8 hours
  • Adults (26-64): Sleep range did not change and remains 7-9 hours
  • Younger adults (18-25): Sleep range is 7-9 hours
  • Teenagers (14-17): Sleep range widened by one hour to 8-10 hours
  • School age children (6-13): Sleep range widened by one hour to 9-11 hours
  • Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours
  • Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours
  • Infants (4-11 months): Sleep range widened two hours to 12-15 hours
  • Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day

To open a new chapter where healthier lifestyle and healthier rest are a priority, start by assessing your individual needs.

Ask yourself: How does my body respond to the different amounts of sleep?; Am I experiencing sleep problems?; Do I depend on caffeine to get me through the day?; Do I feel sleepy when driving?; Am I productive after 7 hours of sleep?

If you are experiencing symptoms such as insomnia, sleepiness during the day, difficulty breathing during sleep, leg cramps, snoring, gasping or other symptoms that is preventing you from a good sleep, you should consult your primary care physician.

Above all, listen to your body and mind and make sleep a priority. You should plan sleeping like some other daily activity. So put it on your “daily agenda” and check it off each night.

Bycleverhealthtips
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Superfoods for Stronger Nails and Bones

Did you know that your fingernails mirror your bone health? Believe it or not, the most important indicators of your bone health are your nails. Researchers found out that individuals with osteoporosis had weaker fingernails than those with normal bone density.

So look at your nails and find out whether everything is alright with your bones.

  • Dry nails can indicate a lack of calcium… or a lack of hydration.
  • Curved or rounded nail ends can be an indicator of Vitamin B 12 deficiency.
  • Spoon-shaped nails (the nail end curves up) can indicate a lack of iron.
  • Nail fungal infection indicates a lack of the “friendly” bacteria in the gut our systems need.
  • You need more  Vitamin B if your nails are fragile, with vertical and horizontal ridges.
  • White spots a potential indicator of zinc deficiency.
  • Very white, pale nails can indicate an anemia.
  • Frequent hangnails could mean  lack of sufficient folic acid, Vitamin C or protein.

Of course, the nail issues listed above, can have many causes and should be checked out by a health practitioner.

Feed your nails and bones

You can support strong nails and healthy bones by increasing your intake of certain foods. “Feeding” your nails and bones with food rich in calcium, selenium, iron, protein, zinc, beta-carotene and copper is essential to your health.

Salmon

Fatty fish like salmon offers bone boosting ingredients like Vitamin D, Vitamin B 12 and Omega 3 fatty acids. So eat up for your nails and your bones.

Oats

Oats include: potassium, magnesium, biotin and other B vitamins, anti-inflammatory properties, and protein. They are also filled with antioxidants and fiber. All of these promote healthy bones and fingernails.

Leafy Greens

Let’s not forget about the importance of our greens for our bone health. Leafy greens are possibly one of the top foods for your fingernails. They contain copper, magnesium, protein, zinc, Vitamins A and E, along with biotin and other B vitamins. Leafy greens contain raw, easy to assimilate nutrients that feed your nails, bones and skin.

Bycleverhealthtips
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Fungal Infection – Causes, Types and Treatment

A fungus is an organism which lives in soil, in water, on plants and… in the human body. Only about 50% of all types of fungi are harmful, but most of them are really hard to kill. Some fungi are resistant to anti-fungal drugs, there are bacterial contaminations that no longer respond to antibiotics.

Causes

The infected skin has flakes and if other skin contacts flakes’ spores, there is a probability a new fungal infection to be developed. Public spaces like swimming pools, toilets, saunas and showers are places where fungal infections can strike up.

Here are the most common reasons for fungal infections:

  • Diabetes
  • Weak immune system
  • Steroid use
  • Overweight or obesity
  • Antibiotics
  • Have suffered from fungal infections on previous occasions

Types

The most common types of fungal infections are jock itch, athlete’s foot, and ringworm that can affect any part of the skin. Other wide-spread diseases are candidates (that can infect the vagina, mouth, and urinary tract) and onychomycosis that affects the nails. The seriousness of a fungal infection may vary from individual to individual.

Diagnosis

Fungal elements are sometimes hard to find, particularly if the tissue is extremely inflamed, so a negative result does not discover a fungal infection. Early fungal diagnostics are critical for effective treatment. Your GP will examine the infection and ask you about your symptoms. To confirm or establish the diagnosis of a fungal infection, hair, nail and skin tissue is collected for microscopy and mycology. For persistent infections, several other tests may be used for monitoring and diagnosis.

Treatment

Many patients suffering from fungal infection are using natural treatments. Unfortunately, there are some disadvantages from the usage of these home remedies. It is proved that their effectiveness is much lower than the one of chemical products and many people do not have the patience in order to complete the natural treatment. On the other hand, drugs used for systemic infections usually include highly toxic ingredients. It is essential to read the information leaflet that comes with your medicine for a full list of possible side-effects and cautions.

In conclusion, the best advice you can get is from a specialist. He will tell you the pros and cons of virtually every method of treating fungal infection. This way you will choose the safest method for your problem.

Byjoana

Snoring and ignorance: Ruining your health more than expected!

Do you or your husband snore?

It’s not easy to live with someone who snores. Many people with similar problems have hardship in their relationship or even get divorced. Snoring disturbs your daily rhythm of life, since your sleep is less effective. We all know how hard it is to work without rest. If you or someone in your family suffers from snoring, surely you know what I mean. But in fact this is the smallest problem. The main damage snoring causes is to destroy your health.

 

Research has proven that snoring causes:

  • Breathing disorder also called – sleep apnea
  • Respiratory arrest
  • Harms to the brain – memory; movement coordination; concentration. It causes stress to the human organism.

Snoring increases the blood pressure, leading to lack of oxygen, which could be a reason to get a heart attack. In addition to all these issues it can cause chronic fatigue, too.

 

 

Reasons for snoring could be:

  • Running nose
  • Sinusitis
  • Sick tonsils
    Luckily there are different ways to cope up with snoring. Nowadays it’s better to try some of them instead of taking the risk of having snore disorder.
    1. Overweight is the first thing you need to overcome. It limits your breathing power. Your organism reacts with loud snoring to the needless weight.
  • 2. If you’re a connoisseur of alcoholic drinks in the evenings you should consider stopping this habit. The alcohol impacts the breath rhythm and activates snoring.
  • 3. There are different anti-snoring products on the market that can help you. You may try anti-snoring patches or other product for better breathing.
  • 4. The possibility of surgery also exists. Visit a doctor for available treatment options.
  • Whatever you do, don’t forget to take care of your family and yourself. Damage of snoring could be bad for your health and for your relationship or marriage. It’s better to take precautions before snoring gets loud and insufferable.
Bycleverhealthtips
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How to overcome the connection between sight decay and headache

Do you feel muscle pain in the neck and shoulders? Perhaps, you are experiencing blurry vision and dry eyes or a constant headache? These are all symptoms of computer or digital eye strain, experienced by more than 65% of Americans.

Causes

The continuous use of the computer, improper viewing distance and poor seating posture are the main reasons for digital eye strain. With so many of us using computers at work, the vision problem has progressed toward becoming a major job-related complaint. But working adults are not the only ones affected by digital eye strain. Kids and teenagers who stare at tablets and computers during the day at school can have issues, too.

Viewing the computer screen often makes your eyes work harder. They react to changing images on the screen and send signals to your brain so you can process what you are seeing. PC users with minor refractive errors may not notice any visual problems. But without proper vision correction, their performance on a particular task can suffer significantly. Improving the visual status of workers is essential for greater productivity, as well as improved visual comfort.

Treatment

We live in a technology-driven world. It might be difficult to limit the use of digital devices in our daily lives. But there are some important factors in reducing and preventing the symptoms of computer eye strain.

Here are 5 easy steps:

  1. To limit your chances of developing dry eye when using a PC, try to blink frequently. Blinking keeps the front surface of the eyes moist.
  2. The proper location of the computer screen will give comfort to your eyes. It should be 15-20 degrees below eye level.
  3. Position the computer screen to avoid glare, particularly from windows and overhead lighting. Use drapes on windows. You should also replace the light bulbs with bulbs of lower wattage.
  4. Get the right seating position – chairs should be comfortably padded. Their height should be adjusted so your feet rest flat on the floor. Your wrists should not rest on the keyboard when typing.
  5. To reduce the risk of tiring your eyes by constantly focusing on your screen, you should look away from your PC at least every 20 minutes and gaze at a distant object for at least 20 seconds.

Consult with a local optometrist or ophthalmologist who can tell you about additional factors that may impact your eye comfort while on the computer.

Bycleverhealthtips
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Depression Treatment Without Medication

Fighting the effects of depressive disorder is hard enough, and being disappointed in the lack of treatment response can result in a deep sense of despair. Pile on top of these various side effects from the drugs and antidepressant, treatment can become unbearable. Some of the side effects include:

  • Nausea and diarrhea
  • Increased appetite and weight gain
  • Insomnia
  • Dry mouth
  • Anxiety
  • Constipation
  • Blurred vision
  • Dizziness
  • Fatigue and drowsiness
  • Sexual dysfunction and loss of libido
  • Irritability

The latest studies have also debunked the claims of pharmaceutical companies’ efficacy of antidepressants in treating depression.  That’s why you can try some alternative options in depression treatment, such as:

  • Brain stimulation therapy can play a role in treating depression. Deep transcranial magnetic stimulation (dTMS) is an effective and safe method for fighting depression symptoms that uses the ability of magnets to activate nerve cells in the brain.
  • Some foods can boost levels of serotonin, a mood-enhancing brain chemical. Such foods are fish (high in omega-3 and proteins), nuts and seed products.
  • Physical exercise and daily workout have a powerful impact on mood by the release of certain brain hormones called endorphins.
  • Mind-body activities can promote overall centeredness and relaxation, which can positively impact mood.  Some of them are mindfulness exercises, yoga, prayer or meditation, guided imagery, journaling and massage therapy.
  • Exposure to sunlight increases vitamin D levels, which boost mood. You can try a therapeutic light box can help in areas that have little sunlight.
  • Get help when you need it. Reaching out for support from family, friends and professionals is part of self-help because discussing makes you feel better.
  • Avoid alcohol, which is a depressant and coffee, which reduces serotonin levels.

And remember, even if you’re doing all of the above, nothing will boost your mood like having a sense of purpose. Find your passion in life and follow it!

Bycleverhealthtips
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Express Detox: 3-Day Body Cleanse

Only three days of detoxing can do wonders for your health – decrease swelling, help organs to work better and give a much-needed energy boost. Тhe cleanse is designed to free the body of waste by cleaning skin pores, eliminate accumulated waste in the intestines and clean the kidneys, lungs and liver of excess toxins.
The cleanse is the first phase in a full-body detoxification process. The process offers a couple of simple and important to perform steps. After a detoxification, most people feel better and lose weight.

Cleverhealthtips.com recommends three-day body cleanse for the ultimate detox and advises you to:

Drink More Water!

Part of the goal is to poop, pee and sweat toxins out of your body. So drinking 8 to 12 glasses of decaffeinated tea or water a day is essential. You can add the juice of ½ a lemon in the water. Lemon helps re-hydrate the system and promotes digestion. Thus, it will help the flow of waste out of your body. The cleanse is best done in the privacy, at home, where you can have access to the bathroom.

Don’t Eat Solid Foods!

For three days don’t eat any solid foods. After all, you don’t want to eat anything that contains the toxins you’re trying to get rid of. You can consume some raw fruits and vegetables such as apples or carrots, if you get really hungry. You can also drink an additional glass of prune juice to help alleviate any discomfort. The detox works best if you take 1-2 tablespoons of olive oil 3 times each day. After the 3-day body cleanse, add crude vegetables and natural products to your diet.

Exercise!

The movement encourages circulation in the blood and lymph system. Move your body to reduce tension, enhance digestion and lubricate joints. People exercising regularly have fewer total toxins in their systems.

So, exercise is an important part of any detox program. Moving the body creates the conditions for the organism to breathe, circulate, stretch and sweat. By increasing your breathing rate, your body can more effectively flush out unwanted fats, toxins and waste.

Finally, don’t worry over what you can and can’t eat, it is just as terrible for you as having that additional glass of wine or bunch of chips! Do what you can and achieve it slowly and carefully.

Bycleverhealthtips

Many Different Types of Water, Many Reasons to Choose Wisely

Many people underestimate drinking water, but keeping the body hydrated has an important impact on overall health. Still, regardless of how vital water is, a critical number of people neglect to consume recommended levels of liquids every day. On the other hand, less people know the difference between the various types of water. And everyone can get confused easily about which types of water are really good for their health.

Here is information about 4 common types of water people are drinking these days.

1. Tap water

It’s easy to find, convenient and it comes right out of your kitchen faucet. The quality of the water can vary based on whether it comes from a large public water system that is regulated, or a small community system/small private well in your backyard—which are not regulated. If your water system isn’t regulated, you should make sure your water is safe for drinking. Tap water can include a host of pollutants that increase your risk of serious health problems.
Using water filters for your faucet water can be a perfect way to get rid of contaminants and access to clean water.

2. Spring water

Spring water has been filtered by the earth, which works better than any invented means of purifying water. So try to make spring water most of the water you drink. Another benefit is that it contains a wide assortment of minerals that the human body urgently needs. Drink spring water from remote places on earth – it will be purer.

Keep in mind that bottled spring water may be just as polluted as some sources of tap water, if not more, with the additional toxins that leach from plastic bottles.

3. Distilled water

Distilled water has gone through a rigorous filtration procedure to strip it of contaminants, as well as any natural minerals. When water is distilled, by boiling it and condensing it, all solid matter is left, with the exception of the chemicals that were in the water.

While it’s obviously good to eliminate the contaminants in your diet, there are potential health concerns that come from removing the minerals from water. Distilled water can negatively influence water and mineral metabolism in the body by increasing urination and eliminating of sodium, potassium, calcium, chloride, and magnesium ions.

4. Electrolyte water

Electrolytes are required by the body to keep fluid in balance, and are found in foods and drinks naturally. There is no real evidence of there being a benefit to adding electrolytes to a hydrating formula. Some bottled water companies purify the water first and then add electrolytes. The amount of electrolytes added back to the water are not considered significant. Also, some of these drinks can contain sugar or sodium.

While there is no perfect water decision, you can amplify the well-being and health advantages of the water you drink by ensuring it is as clean as possible.

Byjoana

How to cope with depression in 3 steps

 

Do you feel unwilling whatever you do?

You’re not interesting in anything around you. Just going to work and then coming back home – tired and hopeless. You don’t know what’s trendy this season, you don’t even know if you have some accessories in the wardrobe.

 

Are you bored or maybe you prefer to stay alone at home instead of to go out with friends?

You have no energy, you have lost your healthy tonus. Sometimes you’re wondering “Am I already old?”. After that you’re sitting down, eating something that you even don’t like…

How often you’re watching TV while your friends are in the cinema?

Yes – this is an easy way to lie to yourself that you’re doing something. There’re too many things to do which are waiting for you.

And the answer is ‘No, you aren’t too old, neither you’re a boring person.”

The only reason to behave like this, is that you have been depressed.

Depression catches people who:

  • are responsible
  • take care for the others
  • always do what they have to

In fact you’re a good person and this is the main reason depression happened to you. You get stressed, bad-tempered and sometimes even angry.

Luckily there are easy ways to handle with this.

First you must go to the library and get a book. Reading helps to relax your mind. Go to the library and point some book with interesting title for you. You’ll see how thinking about what  book to buy will make you feel better. Instead watching TV – just read. It helps improve your sleep, too.

 

The second step to get out from depression is the famous “shopping therapy”. But here is the catch. You must go shopping alone. You don’t need anybody else. You’ll have enough time to look at these shops which you’re fond of. Put on something you have never done before. Try what you want and enjoy the time spend with yourself. This step helps you find yourself and more importantly – to like yourself.

The third rule is to dance like no one’s watching you. Of course you have to do this alone at home. Dancing helps the body to produce endorphins, also called hormone of happiness. Moving your body will increase positive energy and makes you willing to life. We all need to move, that’s why sport helps us to have healthier life. But dancing is magical, because you calm down while listening to the music and moving your body the way you like!

 

Follow these simple steps for a week and comment how you feel!

Byjoana

5 Simple Rules for Healthy Life

Most hard-working people have no time for a healthy life. It’s too hard to find time for healthy food or doing exercises. In fact, we don’t have enough time for ourselves. This are the main reasons to put on weight and get stressed. That makes us bad-tempered, bad-looking and we don’t like ourselves at all. Here are 5 easy ways to cope with these problems.

 

Have you ever felt how a cup of hot water acts on you?

The first thing after you wake up in the morning should be having a cup of hot water. It helps your body to get toxins out. Hot water increases the body temperature. This process naturally helps to detox your body. Only 10 days are enough to feel the difference.

 

Don’t get cold anymore

 The second step after your cup of hot water is having a combination of honey, ginger and lemon. These tree amazing ingredients improve the state of your immune system. This is a preventive measure which keeps flu and cold away from you. Furthermore this combination eliminates toxins too, and fights against cancer.

 

Enjoy your 10 minutes exercise

Don’t you have enough time for doing exercises? Don’t worry, there is an easy way to get into good shape. Only 10 minutes a day, dancing alone at home and you’re going to lose weight, get in a better health condition and reduce the stress in your life until you have fun. Dancing alone and listening to your favorite music is the most resting ability for your mind.

 

Half a meal for better results 

Nowadays we don’t eat healthy food due to many reasons. We’re always in a hurry and the fast food is often preferred. That’s the main mistake that we do every single day, but sometimes we just don’t think about it. It’s a good way to start with half a meal. Usually we eat everything served only because it’s already served. When you realize that that isn’t necessary, you can choose the healthy food in your plate. Think about a healthy combination like vegetables and meat and other ways that you know about how to separate your food in a healthy manner.

 

Walk 10 minutes more a day

 You will be surprised how easy it is and what an amazing effect you will feel. Walk to your workplace or to the shop. Have a walk for a few minutes per day. Walking helps to boost your metabolism. This is a simple way which doesn’t burden the body like doing exercises. Another point for walking is that this way you can see a lot of things around you, which you haven’t seen before.

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