6 easy ways to have quality sleep

Many people think that we can usually sleep fewer points to make it up over the weekend. However, sleep is not another added to the list of chores your weekend plans. Stored up first, then Saturday and slept until noon, which is very detrimental to health. Instead, try to have the right amount of sleep every night.

The cause of insomnia: pressure, indigestion, joint pain, very difficult to comfortably lie down and the other old diseases and drug reactions.Sometimes difficult to sleep this is normal, but if continued for several days, then you may need to see a doctor to find out the causes of insomnia. If left unchecked, chronic insomnia will lead to a lot of diseases:

Poor concentration and making decisions, memory loss, nap at inappropriate times (such as speech), reaction time, and you will become a dangerous driver, weight gain (although this has not yet been determined), the lack of libido, lack of appetite.

Lack of sleep can also affect your work performance. You may suddenly find your inbox is too large, that they cannot handle, so you ignore it, or important client meetings completely forgotten, or you get distracted in a meeting and start daydreaming instead concentrate dry the work at hand. If your body is not full of energy and work, the project also does so.

Insomnia first step is to deal with the root of the problem, and then find the easy way with better sleep. In general, do small changes may be able to help you:

1. Do not drink coffee or diet to the law before going to bed
If you feel to eat a second piece of cheesecake, I felt full, our last cup of coffee makes you excited. You will be very difficult to calm down and fall asleep.

2. Culture night relax
Establish normal for breaks to help you relax, so easily enter into dreamland. Listen to relaxing music or read often to good trick.

3. Avoid TV
Watch disturbing picture shown in news or TV will recall all night,you will be nightmares or insomnia. On the other hand, exciting movies will make you miss the best time to fall asleep.

4. Bath: There are few relax away like washing a comfortable bubble bath.Whether you are frequently at night to wash or occasionally enjoy, to create a comfortable place in your bathroom. A candle, put some gentle music, and maybe come back a bottle of red wine.

5. Exercise: like exercises can help improve your ability level, time to time, you will find it easier to sleep. Moreover, keep in shape can help you avoid sleeping disorders, can help you (great) the next day ready to face.

6. Meditation: Meditation every night can help relieve the day’s stress. Spend a little time to calm down and communicate.

Eight major nutritional benefits of carrots

1,It is benefit for health and longevity:
Carrots have expectorants, and digestion effects, in addition to inflation and other effects. Experiments show that, α-carotene inhibit tumor cell’s ability to β-carotene is 10 times, the prevention of DNA (deoxyribonucleic acid) effect is very strong abnormal changes. As early as ten years ago, studies have found that blood concentrations of α-carotene is higher, the lower the risk of heart disease subjects. According to U.S. CDC researchers, a 14-year follow-up survey found that blood levels of α-carotene content of the higher people have a longer life.

Α-carotene content of foods are carrots. In pumpkins, oranges, citrus, α-carotene content is higher. Α-carotene are not afraid of high temperature cooking, cook the carrots in the broth, just drink soup, and does not cause significant loss of α-carotene. On the contrary, it is more conducive to a variety of cooked food absorption of carotenoids, as long as a small amount of grease can achieve full absorption effect.

2,Prevent hardening of the arteries, lower blood pressure and reduce heart disease:
Carotene containing quercetin, and kaempferoln can increase coronary blood flow, reduce blood fat, promote the synthesis of epinephrine, which have a strong heart antihypertensive effect. Carrots contain succinic acid potassium, which helps prevent hardening of the arteries, lower cholesterol and have lower blood pressure. Carrots folic acid can reduce coronary heart disease risk factors. Hypertension after drinking carrot juice, has a good antihypertensive effect. Eat more carrots crowd, the crowd than eating fewer carrots, heart patients reduced by almost 50%.

3,Enhanced immune function:
Carotene can be converted in the body into vitamin A, helps to enhance the body’s immune function. In the prevention of cancer epithelial, cells play an important role in the process. Lignin carrots can improve immunity, can indirectly destroy cancer cells.

4,Liver eyesight:
Carrots contain vitamin A and β-carotene, with the promotion of the eye’s light-sensitive pigment-producing ability, and can prevent night blindness, color vision to strengthen the eye, but also can reduce eye fatigue and dry eyes.

5,Laxative:
Carrots contain plant fiber, absorbent, easy expansion volume in the gut, is the gut “filling material”, can enhance intestinal peristalsis, thereby laxative prevent cancer.

6,Anti-allergy:
Japanese scientists found that the β-carotene in carrots can prevent pollen allergy, atopic dermatitis and other allergic diseases, and β-carotene can regulate intracellular balance, allowing the body less prone to allergic reactions.

7,Beautiful face:
A German study shows that carrots contain antioxidant carotenoids, a high concentration of antioxidants in the skin of people, wrinkles significantly higher than the C concentration of antioxidants in the skin, fewer people.

8,Prevent colds:
Carrots contain a strong immune substances — lignin, which can improve the body’s ability of macrophages to reduce the C of having a cold.

7 Things can change the longevity gene

1.Less the pressure hanging mouth. Pressure sees and touches, not knowing that the pressure will really affect life expectancy. In a study at the University of California study found that women in the same age, women often feel pressure, the gene telomere length shorter than the pressure is much smaller women, the gap is equivalent to early aging 10 years. And retired women are relatively longer telomeres, indicating that less pressure after the telomeres can be restored to some extent. The researchers said the research proved that as the work pressure, the modern gene in an increasingly shorter telomere length. However, I usually through yoga, meditation, chat with friends or listen to music and other ways to relieve stress, you can make telomerase activity increased by 43%, and thus play a role in telomere extension. In addition, researchers also particularly recommended “grimace extract Law”: facial contraction (as if there is something when your feet hit the facial expressions) for 15 seconds, then relax, repeated several times, which can effectively ease the tension.

2.So that movement becomes a friend. Sedentary Life lost kinetic energy is not sensational. University of Cambridge researchers found that postmenopausal women who do not exercise, it will increase the risk of telomere shortening 15 times. The researchers said that exercise not only helps to eliminate stress, but also help to improve the telomerase activity. If high-intensity exercise 14 minutes a day for three consecutive days, you will receive results. In sport mode, choose their favorite sports more conducive to persevere, hiking, brisk walking, swimming, ball games are a good choice. In formulating moving targets, should be practical, not instant success. In addition, appropriate and give yourself a reward to find sports partners are also very important.

3.More whole grains on the table. Healthy Diet dietary fiber is an indispensable element. American Wake Forest University study found that dietary fiber (especially from cereals cellulose) in addition to maintaining a healthy digestive system plays an essential role, but also to extend the length of telomeres. The researchers believe that whole grain foods anti-inflammatory and antioxidant effects are one of the key. In addition to whole grains, dried peas, lentils, peas and other legumes, eggplant, spinach, figs and pears, are we usually ignore high-fiber foods, eat them every day can help you easily get 25-30 grams of dietary fiber.

4.Often stare at the scales. If you find belly “spare tire” has a big circle, then you are away from the goal of longevity and for a step further. North Carolina National Institute of Environmental Health Sciences study found that obesity may lead to chronic inflammation, oxidative damage and thus appeared, and telomeres are very sensitive to oxidative damage. Overweight or obese longer body suffered greater oxidative damage. Obesity will accelerate human aging process.

5.To add more “natural vitamins.” U.S. National Institutes of Health study found that supplementation with vitamin C, E and B12 help extend telomere length, because they have antioxidant and anti-inflammatory effects, can protect telomeres from damage. Of Supplemental vitamin women telomeres, do not add more than about 5% of women long. The researchers said that for healthy adults, reasonable diet can be taken into the body needs a variety of vitamins, no additional supplement. Through natural dietary supplement safer, anti-aging effect will be better.

6.Eat at least two servings of fish a week. Protect the heart and brain are the benefits of eating fish acknowledged. Ohio State University on the impact of nutrition on human telomere study found that eating fish can improve and protect telomeres. The body of the supplementary fish containing omega-3 fatty acids after four months, you can make the blood cells telomeres longer. Salmon, tuna and other fatty fish contain omega-3 fatty acids, most resistant to inflammation and oxidative damage, and thus play a protective role for telomeres. The researchers suggested that most adults should eat at least two servings of fish per week.

7.Try to adhere to these good habits. Improve the longevity gene is a long-term thing, the researchers said, will combine a variety of healthy habits, we can maximize the effect of the extension of telomeres. They found that if through meditation to relax, eat whole grains, and often the fish, appropriate multivitamin supplement, 6 days a week 30-minute walk every day, fish oil c, and ultimately allow human telomerase activity increased by 29% -84%. Therefore, to own more longevity, it is necessary to do these good habits perseverance persevere.