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.

It’s useless to spend hundreds of thousands of dollars for a skin products if they do not perform maintenance from the inside. With good nutrition, and healthy skin so it automatically looks brighter. Any foods that must be consumed so that the skin is no longer dark and dull.

1. Orange

All types of citrus fruits, including grapefruit, is a source of vitamin C that has many benefits for the skin. Vitamin C increases the production of collagen and elastin in our bodies, which serves to reduce wrinkles and prevent aging skin. He is also believed to slow the production of melanin, the pigment that makes skin appear darker. Try to consume fresh orange once a day. In addition to citrus, tomatoes are also a fruit rich in vitamin C.

2. Red and green vegetables

Spinach, carrots, broccoli, and his friends contain more beta-carotene functions as an antioxidant for the skin. In addition to preventing damage to cells, beta-carotene will be converted by the body into vitamin A, which is useful to combat acne, produces new skin cells and make skin color look brighter and younger. It would be better if we get vitamin A directly from food and supplements instead of vitamins, since excess vitamin A can actually interfere with our health.

3. Fish

These water creatures are rich in Omega-3 fatty acid that is the main recipe for fair skin brilliantly. Additionally, consume sardines, tuna, or salmon are rich in protein can help protect skin from sun exposure and pollution. The protein contained in it helps the reproductive cells and make skin look radiant.

4. Avocado

Avocados are a source of vitamin E. It is useful to retard aging and cleanse the skin of any blemishes such as acne scars, dark spots, and other problems. Eating avocados regularly will also prevent the skin to sag with age.

5. Wheat

Could be obtained in the form of cereals and breads, wheat contains biotin which helps the body process fat cells. Biotin deficiency can cause dry skin and look dull.

6. Olive oil

The healthiest food for the skin? Fruit and vegetable salad sprinkled with olive oil for seasoning. These oils contain essential fatty acids to make skin look brighter, glowing and healthy.

Upon reaching approximately 11 years of age, women begin to experience physical and psychological changes that marks the end of childhood and early adolescence. The clearest evidence of this change is the beginning of menstruation, a process that can cause discomfort such as pain or cramps, before the arrival of each period.

Natural recipes

Herbal tea: take a hot infusion of mint, thyme, sage, cinnamon, adding two branches to prepare two cups of water and bring to a boil. Remove from heat when a boil, and let stand 5 minutes. Sweeten to taste. They should drink hot.

Heat: Elecro put a blanket or a bag of hot water or hot towels on the abdomen, specifically in the area where the ovaries are located.

Massage: Dilute 15 to 20 drops of clary sage in 50 ml of olive oil and then, with this preparation, perform massage on the belly and back, in the lumbosacral area.

Sleep is a necessity to be able to perform activities in the next day. Sleep duration at night was greatly affects the health, especially the children.

A study involving 142 elementary school students performed to compare the number of hours of sleep with the performance of academic skills. When the children sleep, less than nine hours usually find difficulty in learning at school the next day.

Children aged six and seven years who sleep less tend to be difficult to communicate and do math. Spelling skills, grammar used, as well as their understanding are disrupted. Memory and ability to learn is affected.

The study also found that more and more children are allowed to use computers and televisions in their bedrooms. In fact, this facility triggers a lack of sleep. “Currently there is great concern about the habits of children watching television, playing computer games or video at night that keeps them from sleeping at the same time every night,” said Ramon Cladellas from the Autonomous University of Barcelona.

“Most children sleep time less than recommended, but it is important for their intellectual ability. In fact, this cannot be repaired,” said Cladellas.

Professor Russell Foster, head of neuroscience at the University of Oxford said, “It is clear that sleep starting at 21.00 up from 09.00 to optimize cognitive performance of children.” Bad habit of sleeping late at night affect the child’s performance in everyday tasks, and make them difficult to find a solution of the problem is more complex.

Well, if the kids need time to sleep for 9-11 hours, adults need only 6.5 to 8.5 hours.