Protect FamiliesTips to protect and increase families healthiness

Pre Menstrual Syndrome (PMS) commonly experienced by three out of four women. Two weeks before menstruation, women can 150 weird symptoms. There is complaining of nausea, bloating, breast pain, acne, mood changes or even loss of appetite.

PMS has certainly made the women uncomfortable. What is the cause of PMS?

According to some research, before menstruation, women experience changes in hormone levels of estrogen and progesterone. There is also a report that says PMS caused due to decreased serotonin. Serotonin is a brain chemical that makes a good mood. Loss of serotonin can make women feel upset.

Here are some tips to prevent the PSM:

1. Eat lots of fibrous food
If the body is getting enough fiber (30-35 grams), the body will make a bowel movement becomes regular. Excess estrogen in the body that could go wasted with feces. Remember, high estrogen content is a major cause of PMS.

Examples of foods that can be consumed: rice, vegetables, fruit. Avoid eating meat because it contains saturated fat, which can aggravate the symptoms of PMS

2. Avoid excess sugar
Sweet foods and refined carbohydrates like white bread and pasta can inhibit the excretion of estrogen in the body. Eating these foods can lead to buildup estrogen. Women with a high sugar content tend to have PMS symptoms more often than those without (Michael Murray in the encyclopedia of natural medicine)

3. Reduce caffeine
Avoid tea and coffee that contain caffeine, especially if you have sleep disturbances or breast pain.

4. Soybean meal
Soybean contains phytoestrogens that bind estrogen so it can balance estrogen levels. Consuming tofu to reduce the symptoms of PMS.

5. Reduce salty snacks
Salt can make the stomach feel bloated because it can create pressure on the kidneys. If the kidneys are working with heavy, was preventing discharge.

6. Add vitamin B6
Vitamin B6 is good because it includes a diuretic so it helps to reduce the water in the body through urine. Foods that contain vitamin B6 include legumes, fish, grains, cabbage, cauliflower, eggs, seaweed

7. Add magnesium and calcium
PMS women have lower levels of magnesium. As a result, they experience headaches, fatigue, irritability, aches and pains. Magnesium can be obtained from pumpkin seeds, rice, seaweed, seafood, and tofu. Meanwhile, calcium can be obtained from sardines and salmon.

Always push yourself to the gym every day in hours, now do not need to do. For 20 minutes, doing cardio in a day is good enough for our bodies, bright renowned fitness expert.

Many Hollywood celebrities like Jennifer Aniston, or Helena Christiansen have also successfully used this theory. They introduced a system intensifies your workout, the less time you need and prove successful.

“For me the 20 minute cardio sessions a day is enough to get a healthy heartbeat” explains Helena Christiansen.

This theory was further supported by an explanation of the Supervisory Council on Exercise American consumers who recommend ‘brief fitness program’ for those who want to get quick results.

Even the American College of Sports Medicine (ACSM), also confirmed that 20 minutes of high intensity exercise is as good as 40-45 minutes of cardio at medium speed.

“But still keep in mind the less time the intensity of exercise should be getting heavier” said Steve Barrett, fitness expert and author of Trade Secrets of A Personal Trainer.

Barrett also added that although brief, but systems like this sport should be considered elements of progress. So exercises not static.

“Consistency is the key. Ideally, you should perform five practice sessions a week for 20 minutes, or combine two or three times 20 minutes of aerobic exercise with activities like walking, running or biking” he concluded.

Cold weather can cause your skin becomes dry, rough, and itchy. This opinion comes from Jeff Moore, a paramedic instructor from the University of the Sciences in Philadelphia.

As the cold weather will dry the skin and can become infected. Use a coat or suits products that suitable for cold weather overcome if it were outside the room. There are many clothing products sold in the market that can protect from cold weather attack with winter clothing guide. In addition there are some tips you can do when entering a very cold temperature, among them;

1. Drink 6-8 glasses of water per day, because when the hydration of our skin will moisturize itself from within.
2. Do not be too long a shower with warm water. Heating and hot water too long will make the existing moisturizing dry skin, and will cause drought.
3. Use a moisturizer and cream to protect skin against dryness.
4. Important skin scrubs to remove the dry skin of the dead, so the skin can produce new skin cells.
5. Do not use soap that scrubs too much and use the perfume, because it can make your skin irritation.
6. More often you maintain the skin condition as early as possible, especially for women. Make sure you do care enough if the daily contact with cold weather as the room of your home works and using weather conditioning.

Are you worried lately? It makes you sleep is not satisfied. Many factors influence sleep deprivation, factors that differ per person. The following tips to can sleep soundly and comfortably with:

* Go to bed and try at the same time each day.
With a regular sleep can strengthen your body, and on waking body feel better.

* Do not eat or drink in large amounts before bedtime.
Have dinner 2 hours before bed. If you are susceptible to heat in the stomach, avoid fatty foods, too spicy can only aggravate and disrupt the activities of sleep. Do not be too much to drink, too much water cause you woke up only to pee, which automatically disturb your sleep.

* Avoid nicotine, caffeine, and alcoholic beverages at night.
That’s all you can stimulate remain awake. Smokers often experience withdrawal symptoms at night, and smoking in bed is very dangerous. Avoid caffeine at least eight hours before bedtime. Your body does not store caffeine, but it took a long time to remove the stimulus and the effects of caffeine. Alcohol, often believed that could be a sedative, but alcohol can actually disrupt sleep. Read the rest of this entry »

Innovations don’t need to be complicated.

For example, the Boston Globe today features the story of Dr. Dennis M. Dimitri, a family physician affiliated with UMass Memorial Medical Center in Worcester, who promotes open access, i.e. same-day scheduling of patient appointments. According to the article, this change has helped Dr. Dimitri address some of the problems associated with an over-burdened practice and has helped alleviate his patients’ experiences with delayed bookings and long wait-times.

The article further states, “Dimitri’s patients start calling in at 9 a.m. and are assigned 15-minute time slots on a first-call, first-serve basis. Those who want a traditional scheduled appointment can try for the two to three hours a day he reserves for advanced bookings … A few extra slots are left open for walk-ins and emergencies.” Importantly, the article goes on to mention that Dr. Dimitri’s office does not double-book and has very few no-show patients. Read the rest of this entry »