10 Foods for Better Digestion

 

Many people suffer from digestive disorders, bloating and other regular abdominal pains, the origin of which is not always easy to discover. Sometimes, all it takes to get rid of them is just giving the body a little boost, with some foods that help you digest better. Here are the top 10 foods that will help your bowels in the digestion process!

 

1.    Food fiber

 

Dried vegetables, beans, lentils, carrots, asparagus, raspberries, blueberries, blackcurrants, oatmeal... many foods stuffed with dietary fiber. These facilitate the intestinal transit, so do not hesitate to consume these foods regularly!

 

2.    Pineapple

 

In the event of a stomach ache, fresh pineapple is an asset of choice, thanks to the bromelain enzyme it contains. This enzyme also makes it possible to assimilate the proteins present in meat.

 

 

3.    Dried fruits

 

Dried fruits and nuts are excellent for your health. Walnuts, hazelnuts, almonds, treat yourself while taking care of your body! These foods are advised especially in case of constipation, but avoid abusing them if you suffer from diarrhea.

 

4.    Ginger

 

To stimulate digestion, ginger is a food of choice. If you suffer from bloating, do not hesitate to sprinkle some ginger on your dishes. The result will be amazing!

 

5.    Apples

 

The apple is a food rich in fiber and helps to thin the intestinal transit, while protecting the digestive tract. The enzymes it contains stimulate digestion, especially whole apples with the skin, and are more effective than apple juice or smoothies.

 

6.    Probiotics

 

These are good bacteria for the body, helping it cope with the rigors of everyday life. And if our intestines are overflowing, these bacteria are often harmed by the antibiotics contained in our diet, which destroy the probiotics. Some fermented milk yogurts contain probiotics, so do not hesitate to buy them in organic stores!

 

7.    Slippery elm (red elm)

 

In powder or in herbal tea, the red elm is a food of choice to fight against the rising acid and gastric reflux of the stomach. You can buy it online or in many bio shops. One to two spoons a day in hot water, and your stomach will thank you!

 

8.    Pears

 

In case of a fragile digestive system, eat pears! Rich in fiber, they are particularly useful for fighting against constipation. Just like their cousin - the apple, do not hesitate to eat the skin of the pear, which contains as many nutrients as the pulp.

 

9.    Starch and whole grains

 

Whole-grain breads, pasta, brown rice, potatoes are ideal for a good transit: simple to digest, they allow the body to refuel without straining the stomach or intestines. Attention, prefer semolina and white rice in case of diarrhea.

 

10. Water

 

Too often neglected or replaced by sodas and fruit juices, water is nevertheless an indispensable substance to facilitate digestion. Do not forget to drink 1.5 to 2 L per day!

 

Foods to avoid

 

Some foods should be avoided or limited in case of regular digestive problems. If you suspect lactose or gluten intolerance, do not hesitate to consult your doctor, as these intolerances can be the source of regular stomach aches. Limit as much as possible: coffee, alcohol (especially white wine, which attacks the stomach with its acidity), pepper, too many citrus fruits, as well as butter and fried foods.

 

If digestion problems persist despite changing your diet, consult your doctor.

10 Essential Foods for Detoxing

 

Your restaurant meal was too heavy? A little detox does not hurt to regain fitness and avoid gaining weight. So, to purge and detoxify your body, here are the top 10 unavoidable foods!

 

1.     Water

 

So obvious that we sometimes forget about it. Water is, however, the first thing you should think about when you begin a detox cure. Whether you take it fresh and natural, in tea, herbal tea or even in soup, hydrate yourself to the maximum to purify your body!

 

2.     Carrots

 

Packed with antioxidants, the carrot is a very practical (and tasty) vegetable for a little detox! It helps to drain the toxins contained in the kidneys, but is also rich in fiber, which promotes the proper functioning of the intestinal transit.

 

 

3.     White rice

 

Very practical not to feel hungry, white rice has the advantage of not being difficult to digest, and it goes with many other detox foods, such as onions or fennel! With a simple filet of olive oil and a pinch of salt, here is a delicious dish to savor during your detox cure.

 

4.     Pineapples

 

This exotic fruit is particularly renowned for its virtues facilitating transit and digestion. After a somewhat heavy meal or some excess during the holidays, it is, therefore, a great choice to purge the body of its toxins. For a good digestion, choose pineapples!

 

5.     Lemons

 

If there is a food that reigns over the kingdom of detox, it is the lemon! It allows, among other things, to deflate the digestive system after a well-watered evening, and its virtues to evacuate the remains of alcohol no longer need proving. With its great ability to eliminate toxins from the body, take a small lemon cure!

 

6.     Avocados

 

The avocado is a well-known antioxidant that helps maintain your figure and eliminate toxins (especially those related to alcohol and cigarettes). It is also a choice for fluidizing the kidney system.

 

7.     Natural yoghurts

 

Attention, choose here a true organic yoghurt, full of good probiotics to improve intestinal transit! If you have made some excesses recently, you can start the day with a good yogurt and a spoon of honey, or a few pieces of fruit. Avoid lighter or industrial yogurts, which will have no detoxifying effect.

 

8.     Black radishes

 

If the name does not necessarily make your mouth water, you should know that the black radish is a very popular food for detox cures. Its nutrients allow the liver to regenerate more quickly and to evacuate the toxins it contains. So, in salad, soup or juice, do not skimp on black radishes!

 

9.     Onions

 

Rich in fiber, a specialist in evacuating the toxins contained by the body, stuffed with natural antiseptics, potassium and vitamins, the onion is a food which is better not to refuse. It is often used in diets to maintain your figure, and allows you to purge your body quickly of all its impurities.

 

10.  Apples

 

To reduce the absorption of fat after some excess and improve the intestinal transit, thanks to its richness of fiber, do not hesitate to crunch in a ripe apple! Be careful to eat it with the skin, to enjoy all the nutrients it contains.

 

Now you have a great list to perform a real detox cure, while enjoying tasty food!

 

9 Foods to Avoid with Irritable Bowel Syndrome (IBS)

 

Irritable bowel syndrome is a frequent digestive disorder that is characterized by discomfort and abdominal pain often related to the food the sufferer has just eaten. Thus, depending on those, these symptoms can be accompanied by diarrhoea, constipation or bloating... If you are affected by this syndrome, here are the foods to avoid!

 

1.    All fries and other fatty preparations

 

The fats contained in fried foods and other fatty preparations can trigger strong contractions in the colon, causing diarrhoea and stomach ache. Be careful not to consume too many fried foods, such as steak, fries or any kind of fried potatoes. You should avoid fast food, fatty sauces, animal oils, margarine and butter. Reducing your intake of fat can help limit intestinal pain.

 

 

2.    Spicy food

 

Capsaicin, contained in chili, causes spasms of the large intestine, resulting in abdominal pain and diarrhoea. It is the same for all spicy dishes containing peppers. So eliminate these dishes and spicy foods from your diet as much as possible, and, if you really want to eat spicy, consume a small amount from time to time only!

3.    Caffeine and alcohol

 

The daily consumption of caffeine can cause these digestive disorders of the irritable bowel. So avoid coffee! And, when you want to drink a cup from time to time, put a lot of water in it. Wait for a certain intestinal comfort to settle in before drinking more regularly and re-enter this drink into your diet gently while avoiding to make it too strong. Same for alcohol, avoid it incontestably.

 

4.    Artificial sweeteners

 

Most artificial sweeteners contain sorbitol and mannitol, two substances that have a mild laxative effect. Eating such substances on a daily basis can cause intestinal gas and diarrhoea. Limit these artificial sweeteners as much as possible and watch out for chewing gum, which, for the most part, contains a lot of them. Read the ingredients list every time!

 

5.    Foods that ferment

 

All foods that ferment tend to cause flatulence, which is very uncomfortable. This is the case for legumes such as lentils, beans, peas or chickpeas... and the cabbage family, such as cabbage, broccoli, turnips, cauliflower and Brussels sprouts... Same for garlic and onion, which are to be avoided as much as possible in your diet.

 

6.    Cereals rich in insoluble fibre

 

Foods high in insoluble fibre are also to be avoided, as they are irritating to the intestines and tend to aggravate the digestive symptoms. Thus, cereals rich in insoluble fibre accentuate bloating, intestinal pain, diarrhoea and loose stools. They are found in whole wheat, wheat bran, whole-wheat bread, multi-seed bread, flax seed bread, whole wheat pasta, bulgur, whole corn, cereals with multi-seeds, etc.

 

7.    Red meat

 

Red meats digest too slowly and stay longer in the body, which often causes intestinal pain. Thus, it is better to avoid red meats as often as possible, but also sausages, ham, minced meat and chops... If you love these dishes, simply reduce the portions by eating them only three times a week, for example.

 

8.    Dairy products

 

Not only are dairy products not providing fibre, which would facilitate their digestion, but they also contain fat and lactose. In addition, seroproteins and casein intensify digestive problems, resulting in diarrhoea and constipation. So avoid too many dairy products and cheeses. Instead, cow, almond, soy or untreated goat milk are preferable.

 

9.    Fructose

 

About one third of people with irritable bowel syndrome are actually fructose intolerant. In this case, here are some foods to remove from your daily diet: apples, coconuts, pears, guavas, melons, mangoes, papayas, grapes, cherries, lychees, as well as all dried fruit. Similarly, avoid all fruit juices containing the above-mentioned fruits. Do not eat barbecue sauce that also contains fructose.

 

It may seem difficult at first sight to completely change your diet to preserve your intestines. But, in fact, all it takes is some good habits and time for adaptation, and you will see that everything will be better for you, and everything will also be easier! Try to keep up this diet for one or two weeks, and, if you experience a sharp change in your digestive tract, stop consuming those foods that hurt you!

6 Healthy Foods High in Vitamin D

 

Vitamin D is an essential contribution to our body. It contributes to healthy bones and muscles, prevents many diseases, such as cardiovascular ones and certain cancers, and benefits the kidney, as well as the immune system. Its deficiency can cause serious health consequences. Although this vitamin is produced naturally by the skin under sun exposure, it can also be drawn from certain foods.

 

1.    Cod liver oil: the best source of vitamin D

 

Despite its unpleasant taste, cod liver oil is renowned for its quality and nutritional value. It can be ingested as a capsule or you can find canned cod liver in some supermarkets. It is a fatty acid that supports the cardiovascular system and stimulates memory. It should be noted that 10 cl of cod liver oil is equivalent to 250 g of vitamin D, and the daily requirement for vitamin D for a person from 1 to 70 years is 15 g.

 

 

2.    Fatty fish: salmon, trout...

 

These fish provide valuable vitamin D intake without the need to consume much. Indeed, eating fatty fish once a week would suffice to take advantage of all the benefits that these foods provide for your cardiovascular health. It is recommended to bake or grill them. It should be noted that 100 g of salmon contains between 6 and 23 g of vitamin D, and 100 g of baked trout contains 11 g of vitamin D.

 

3.    Animal livers

 

For those who do not like fish, the liver is a very good alternative, since it is the natural storage place for vitamin D. Veal liver is more advised, as it is tender and more flavorful and because a serving of 100 g already guarantees 2.5 g of vitamin D.

 

4.    The egg yolk

 

It is a great food rich in vitamin D. 100 g of raw egg yolk provides 2 to 3.2 g of vitamin D. It is better to consume, on average, 4 eggs per week, as only one would not be enough to fulfill the required amount.

 

5.    Milk and dairy products

 

Cow's milk strengthens the bones and teeth, while dairy products, consumed whole, that is, with fat, are a source of vitamin D. Despite their low intake, regular consumption is very effective. 250 ml of cow's milk, containing 0 to 3.25% fat, yields 3 g of vitamin D.

 

6.    Enriched soy beverages

 

Enriched with water and protein, a 250 ml glass of any soy beverage contains 2.125 g of vitamin D. It should be noted, however, that a natural soy beverage does not contain vitamin D.

 

In any case, nothing is simpler than a 10-to-15-minute daily sun exposure, because the diet only partly compensates for the lack of vitamin D.

 

Fasting in Diabetes

 

Those who are fasting regularly or who eat according to the rules of intermittent fasting experience many health benefits. Fasting can protect the brain from dementia, reduce breast cancer risk, and - as a new study shows - can also reverse diabetes. If the pancreas is repeatedly stimulated, the cells of the pancreas can be reprogrammed so that they can then form insulin again. Of course, certain fasting rules have to be monitored in diabetes in order to keep the blood glucose level up.

 

Fasting Has a Beneficial Effect on Diabetes

 

In a study with human pancreatic cell carcinoma cells, researchers at the University of Southern California (USC) discovered in February 2017 that a diet with regular fasting periods can have extremely beneficial effects on diabetes. Fasting helps stabilize the blood glucose levels and can also trigger the formation of new pancreatic cells. The new pancreatic cells then replace the old non-functional pancreatic cells - indicating a healing effect of fasting on diabetic patients.

 

 

Fasting Helps With Diabetes Type 1 or 2

 

In type 1 diabetes and in the late stage of type 2 diabetes, the pancreas loses more and more of its insulin-producing cells (beta cells) - and the instability of the blood glucose level increases.

 

The findings of Professor Valter Longo, head of the Longevity Institute of the USC Leonard Davis School of Gerontology in California, show that a diet with recurring fasting periods increases the number of insulin-producing beta cells in the pancreas after a short time and promotes insulin secretion for both type 1 diabetes and for type 2 diabetes. After this regimen diabetes symptoms had been improved in both types of diabetic patients.

 

When intermittent fasting is practiced again and again between phases of a normal diet, those pancreatic cells that can no longer produce insulin suddenly change back into insulin-producing cells, says Longo. This way, mice that are in a late stage of diabetes (type 1 or type 2) could be healed. It was also possible in human pancreatic cell cultures to reactivate the inactive pancreatic cells of type 1 patients via fasting to functional cells.

 

Fasting appears to be activated in the cell genes, which are normally active only during the embryonic period, ie when the pancreas develops. These genes provide for the formation of a certain protein. It is called neurogenin-3 and is abbreviated with Ngn3 - and precisely this protein is clearly a key substance that initiates the formation of new insulin-producing beta cells.

 

Five Days of Fasting Per Month Could Be Enough to Cure Diabetes

 

Professor Longo is currently planning the first clinical trials with the fasting method. He is sure that one day diabetics will be officially recommended by their doctors for fasting regimens, for example five days a month, and this can lead to healthy insulin formation and a balanced blood glucose level.

 

Diabetics Fasting Must Be Aided by Your Doctor

 

If you are a diabetic and want to try the fasting regimen, Professor Longo recommends that you discuss with your diabetologist or better with a fasting doctor. Let yourself be accompanied and advised during the fasting. After all, your blood glucose levels have to be closely checked during this time and your medication must be adapted accordingly.

 

Fasting is Helpful Even In Multiple Sclerosis

 

The study by Professor Longo was published in the journal Cell on February 23, 2017, and is the last of a series of studies dealing with the health benefits of fasting, particularly intermittent fasting.

 

These results showed that the described form of the fast can not only be highly recommended for diabetes, but also for the cardiovascular system, as an excellent anti-aging treatment, as well as cancer prevention and even in autoimmune diseases such as multiple sclerosis.

 

As everybody is different, do consult your doctor before fasting.

Eye Gymnastics: 9 Easy Exercises to Protect Your Eyesight

 

Eye fatigue, headache, loss of sight, it's time to be alarmed! Our eyes are more and more in demand and tired by the screens. To keep them fit on a daily basis, it is important to maintain your vision through a few simple exercises of eye gymnastics.

 

1.    Blink

 

It is the simplest, but also the most essential exercise to protect your sight when in front of a screen. When a luminous point is fixed, there is a tendency to lessen the blinking of the eyelids, which tires the eyes. To moisten them, every quarter of an hour, blink intensely for a minute. You will feel much better quickly.

 

 

2.    Close your eyes

 

It is important to rest your eyes when they are too close to a screen. Close your eyes and place your palms on your eyelids to block the light. Your hands allow you to achieve complete darkness and recharge your eyes with their heat. Consider deep breathing during this one-to-two minute rest session. If you are suffering from a migraine, close your eyes and lean backwards with your head against the back of your chair.

 

3.    Move your eyes

 

When looking at the screen, eyes quickly get tired. Regular breaks and a little eye gymnastics are essential. This exercise is easy to do when you have little time. Look in front of you and make circles clockwise with your eyes. Perform the same movement in reverse. This way, you maintain your visual acuity and you strengthen your eye muscles.

 

4.    Do the pencil exercise

 

After hours of work in front of the screen, this exercise is ideal to strengthen your eye muscles. Ophthalmologists sometimes use it during check-ups to test the vision of their patient. With one hand, stretch a pencil at the level of your eyes, but at an arm's length. Without ever taking your eyes off the pencil, bring it closer to your nose and, then, move it away. Lift it up and lower it in turn. Repeat these movements several times. It is an excellent gymnastics for the eyes.

 

5.    Do the sign of infinity exercise

 

Also called "lying eight," this exercise is a more elaborate variant of the preceding one. Draw the infinity sign in the air with your thumb starting from the center and proceeding from top to bottom. Follow your finger with your eyes to soften your eye muscles and improve your peripheral vision. Repeat the exercise three times.

 

6.    Follow the blank spaces of a page

 

Do you spend hours reading intensively to the point that your eyes are coming out of your head? This exercise can help you improve your reading skills. Fix your gaze on a page of text, but, instead of focusing on the black text lines, follow the blank spaces. This is effective for taking a break from reading without losing concentration.

 

7.    Massage your eyes

 

Most headaches are due to eye strain. Turn off your screen for a few moments to offer yourself a small eye massage session. Place the tip of your index finger on your temples and perform slow circles for thirty seconds. Then, rub your eyes circularly with your fingertips following the contours of an imaginary mask. Finish by pinching the edge of your nose. These movements will make it possible to improve the circulation at the level of your eyes, but also to relax the frontal muscles.

 

8.    Do eye acupuncture

 

It is possible to relieve visual fatigue and relax your cervicals through some acupuncture points, and it's so easy you can do it yourself. With your right hand resting on your navel, press the pulp of your left thumb over your sternum and perform a circular massage for 30 seconds. At the same time, move your eyes from right to left and up and down. This exercise will relax you and increase your concentration abilities.

 

9.    Do eye yoga

 

Some yoga postures can help you improve your vision. For this exercise, you must be standing and have sufficient space to move. With your legs more apart than your shoulders, and knees flexed, stretch your arms in all directions, alternately following the movements of both hands. Not only do these movements allow you to relax your body, but they improve your peripheral vision. You also become aware of the space around you, which teaches you to better deal with spatial indications.

Diabetes Through Antipsychotics

 

The diabetes risk of children and adolescents treated with antipsychotics is nearly three times as high as in minors who are not treated with drugs, according to a Danish long-term study of approximately 50,000 young psychiatric patients. Antipsychotics are psychopharmaceuticals used in autism, depression, ADHD, anxiety and sleep disorders. Girls are at a higher risk of developing type II diabetes due to the use of antipsychotics.

 

Psychopharmaceuticals in Childhood

 

More and more children and adolescents are diagnosed with a type of mental illness. In most cases, the treating physicians do not wait long before prescribing strong drugs, such as antipsychotics, a subgroup of psychopharmaceuticals, even though the focus in the treatment of mental illness should initially be on a non-drug therapy.

 

 

If the patients are treated only with drugs (antipsychotics), this leads to a suppression of the symptoms, but not to a remedy of the cause. For example, sufferers are often dependent on medicines for their whole lives and suffer from their strong side effects sooner or later.

 

Increased blood fat levels and movement disorders are the most common side effects of the drugs mentioned.

 

In addition, it has been shown in adults that psychopharmaceuticals are not only increasing in the frequency of use, but also lead to an increased risk for Diabetes Type II. Corresponding data for underage patients was not available until recently, but this has now changed due to the present study.

 

Antipsychotics Promote Diabetes

 

Psychiatrist Dr. Rene Ernst Nielsen from the Danish Aalborg University Hospital collected the data for a total of 48,299 children and adolescents who were treated in a psychiatric institution in Denmark between 1999 and 2010.

 

The aim was to determine whether antipsychotic drugs could increase the risk of diabetes among 18-year-olds.

 

The analysis of the data showed that 7,253 of the study participants received antipsychotics during their treatment in psychiatry. From this group, 52 patients were affected by diabetes, with a risk of 0.72 percent.

 

41,046 participants were treated non-medically. Their diabetes risk was only 0.27 percent.

 

Thus, the intake of antipsychotics increased the risk of diabetes among the students almost three times.

 

Dr. Nielsen and his colleagues also noted that the gender and the age of the treated adolescents were also of importance.

 

Girls had a higher risk of diabetes than boys. The older the adolescents when taking antipsychotics for the first time, the higher their risk of developing diabetes.

 

These results are all the more alarming when one considers that children and adolescents who are actually suffering from a psychosis are prescribed antipsychotics by their doctors.

 

Even in the case of symptoms for which antipsychotics are not even recommended, such as ADHD, anxiety or sleep disorders, these strong psychopharmaceuticals are often prescribed.

 

The Danish scientists recommend treating mental disorders with minors in as many ways possible, in order to prevent prescription drugs.

 

Only when these methods fail should doctors prescribe psychopharmaceuticals - and only if the patients can be regularly examined for changes in blood tests or cardiovascular problems in order to keep the health risks as low as possible.

 

Avoid Medication

 

Behavioral disorders, especially ADHD, have become a popular phenomenon. The number of people affected increases so rapidly that one is now asking whether appropriate diagnoses are not made too quickly and arbitrarily.

 

This can have serious consequences since these disorders are now treated with strong drugs such as antipsychotics in most cases.

 

Children and adolescents should be first assigned to alternative treats to medication. The most important alternatives are, of course, psychotherapy or behavioral therapy.

12 Myths About Sleeping, Busted

 

Sleep should take at least 8 hours a day. Previously, there were completely different norms, but they were destroyed by the results of recent research in this area. There are still some myths about sleep that need to be busted and, in this article, we'll look at 12 of them.

 

Myth 1. Sleep is just for rest

 

Almost everyone can tell you that sleep is needed for a person to rest. Actually, this is not true. There are people in the world who almost do not sleep at all, while remaining clear-minded and not dying of exhaustion. Of course, during sleep, a person gets a chance to relax. But this is not the main function of this state.

 

In fact, the consciousness of a person does not rest at all during sleep. Your brain works at night as well. Perhaps even more. To effectively optimize the information received in a day, mammals, birds and even reptiles need to turn off thinking for a certain period. This is very important for the survival process. It was for this purpose that evolution came up with such protective mechanisms such as dreams. The basic flow of information received per day during sleep is distributed to the right cells. And the information itself passes from short-term to permanent memory.

 

Myth 2. Sleep until midnight is more valuable

 

In fact, it all depends on how your biological clock is set up. Forcing yourself to sleep at the wrong time will result in violating the natural rhythms of your body.

 

Myth 3. Sleeping pills help you sleep better

 

Sleeping pills will help you fall asleep, but this type of rest is of poor quality. This approach is justified only in cases when it is absolutely necessary. In all other situations, try to avoid the use of pharmaceutical drugs designed to combat insomnia.

 

Myth 4. Do not allow yourself to take a nap during the day

 

Such breaks are really capable of creating problems only for those suffering from insomnia. In all other cases, a short nap is very valuable for intellectual work.

 

Myth 5. Drowsiness is the sign of a decline of strength

 

In fact, drowsiness is not a sign of weakness, poor health, laziness or lack of cheerfulness. However, if you need a short rest, try to take a nap. This will help to dramatically increase your productivity in the second half of the day.

 

Myth 6. People who sleep less live longer

 

As early as 2002, studies were conducted that led to conclusions that the short duration of sleep directly contributes to the longevity of one's life. Subsequent research has shown that it is necessary to adhere to the natural number of hours of sleep. It is important to realize that too long a dream also does not benefit your health.

 

Myth 7. The alarm clock can help regulate your rhythm of sleep

 

An alarm clock can help you stick to a certain plan and routine. But it cannot create a healthy rhythm of life for your body. The only right and tested way to achieving a healthy rhythm of sleep is to go to sleep only when you feel really tired. And wake up without external interference.

 

Myth 8. Working at night is harmful

 

It's not about the work at night itself, but about the frequent change in your body's biorhythm. The problem is not that a person needs to stay awake during the night. It's about balance. If you were awake at night, you should sleep the next day. In turn, many night workers try to find more free time. And this leads to a completely different duration of wakefulness.

 

Myth 9. Going to sleep every day at the same time is useful

 

Many experts recommend going to bed at the same time each day. In fact, a regular rhythm is a form of chronotherapy recommended for many problems with daily rhythms. However, for a multitude of people suffering from various ailments, this can be simply impossible and attempts to do so end in stress and insomnia, which are definitely not good.

 

Myth 10. Sleep requires silence and darkness

 

Most often, doctors make these recommendations to those who suffer from insomnia.

Silence and darkness can really help in the process of falling asleep. They can also contribute to the preservation of sleep, protecting against the effects of external stimuli. However, this is not so important. The most important factor that helps falling asleep is good health and a natural daily rhythm. People who go to bed in accordance with their natural rhythm usually sleep well even in bright sunshine. They can also demonstrate excellent tolerance to different external sounds.

 

Myth 11. Magnesium, folic acid and other supplements can help you sleep better

 

Nutrients are necessary to be healthy and, also, to sleep well. However, their exact number does not play an important role in solving sleep problems. Vitamins can help if you have a deficit of them, but the vast majority of sleep problems in society comes from neglecting your daily rhythm. As for eating, stick to your standard diet. That should be enough.

 

Myth 12. It is better to wake up with the sun

 

It is actually best to wake up at a time when your body decides that it has already rested. If you do not have the habit of getting up at 4 am, trying to do so with the help of an alarm clock can lead to irritability.