6 Simple Breathing Exercise To cope with Stress

Breathing is a thing all of us do during our life. We all know we are going to die if we are not breathing. Breathing is often a instinctive reflex done by your body to supply the flow of oxygen across the body to the vital organs.

Wikipedia, online encyclopedia, describes humans breathe between 12 and 20 times each and every minute, with children breathing faster than adults.

Babies may breathe as much as 40 times for each minute. Adults normally breathe about 500-700ml of air at a time.
Breathing can be something every one of us do during our life. We all believe we can die if we are not breathing. Breathing can be a reflex response filmed by our own bodies to offer the flow of oxygen throughout the body on the vital organs.

Wikipedia, online encyclopedia, describes humans breathe between 12 and 20 times each minute, with children breathing faster than adults.

Babies may breathe up to 40 times per minute. Adults normally breathe about 500-700ml of air at once. A typical 14 yr old takes around 30,000 breaths daily.
However, you can control our breathing. You can are more relaxed by breathing in and out so deeply. A lot more we allow our system to get filled by relaxation, the less stress we put on our own bodies and mind.

The harder we practice our deep and controlled breathing, the more natural it might be and we can call on it at any time of day to aid us through those tired or really stressed out moments.

With all the problems we have now -- either we're feeling stressed out at the job, or at the end of any long hard day and now we can’t sleep, or if we just here is a couple of minutes to our self -- we'll find this simple breathing exercise really beneficial.

Here are several steps to accomplish breathing exercise:

1. You can lay down, sit back or stick up providing you are comfy. Inspire slowly through your nose to the count of four. Breathe very deep until your complete body feel expanded.

2. Wait that deep breath slowly for four counts, after which exhale slowly through mouth with a count of eight.

3. Repeat the breathing in – all the way down which means that your tummy expands. Preserve it and exhaling nine more times.

4. You can breathe deeper as soon as you get used to the above steps by leave one hand on your stomach and put the opposite lightly across the chest. Breathe down which means your tummy expands

5. When it may’t go further, inhale some more and fill the tops of your lungs. Inhalations and exhalation is the same length, eight counts each, without holding involving.

6. Once you exhales, allow the old air through your chest then out of your tummy. So, you are going to be relaxed.

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Who are vulnerable to addictions

Shortly after the death of 27-year old British singer Amy Winehouse, radios across the length and breadth of the land resounded «Rehab», a song about refusing to do drugs rehabilitation.
The official cause of death is not expected to be announced before October because pending toxicology tests, but the dependence on drugs and alcohol is believed to have played a role.

The use of illegal substances is very common, writes the newspaper "New York Times". According to an Inter-American 2008 study, 46% of Americans have tried an illegal substance at some point in their lives, but the proportion of those still using is 8%. This suggests that most of those who experiment with drugs do not develop dependence on them. Who are they, therefore, are at risk?

• Mental illness

Doctors know how long now suffering from certain psychiatric illnesses - including disorders of mood,

anxiety and personality - are at increased risk of addiction. According to epidemiological study by the National Institute of Mental Health (NIMH) in the USA, the mentally ill are almost three times more likely to develop a disorder and addiction compared to non-sufferers.

Similarly, 60% of those suffering from addiction to a substance have a mental illness. However, it remains unclear whether addiction predisposes to the development of mental disease or vice versa.

Scientists also know that a mental disease not only increases the risk of discontinuing substance use and the risk of direct dependence and addiction. Apparently, in many cases illegal substances used as "self-medication": patients use them to 'cure' their misery.

There are clinical and epidemiological data reinforce this view. Alcohol and drugs affect mood and behavior by activating the same brain pathways that disrupt serious mental illnesses. It is therefore not surprising that patients with severe depression or anxiety disorder often turn to alcohol and other sedative substances. These substances did not have antidepressant properties and merely exacerbate the underlying problem, leading to a vicious cycle of depression and addiction.

Certain personality disorders also increase the risk of substance use and alcohol. Sufferers of narcissism often attracted to stimulants such as cocaine, which impart a false sense of power and confidence. Similarly, individuals with borderline (borderline) personality disorder, which are struggling to control their impulses and anger, often resort to drugs and alcohol.

• Brain disorder

Newer evidence suggests that substance abuse can be a developmental brain disorder and that individuals who develop addictions the brain works differently than it does for other people.
Dr Nora Volkov, director of the National Institute of Drug Abuse (NIDA) of the U.S., discovered in studies with brain imaging that are addicted to substances such as cocaine, heroin and alcohol have fewer dopamine receptors in brain reward centers of what non-addicted. Dopamine is a substance that plays a vital role in the development of feelings of pleasure and desire.
When Dr. Volkov compared the reactions to a stimulus of a group of addicts with the reactions of healthy volunteers found that the sound with high levels of receptor D2 (a subtype of dopamine receptors) found the stimulus repellent. In contrast, addicted to low levels of D2 found it pleasant. This finding and others respectively suggest that addicts may have faulty reward system in their brains. There are some interesting clues that the addicts who detoxified increasing receptor D2.

• The environment

But studies have shown that even people who have no disorder in the brain reward circuitry risk of developing addiction to drugs and alcohol if continuously exposed to them.
Studies by Dr Volkov have shown that primates without predisposition to addiction become avid users of cocaine when decreasing the number of D2 receptors in their brains. How can happen this fall; One way is the constant exposure to stressful social circumstances, according to the investigations.
Long-term drug use usually begins in adolescence. To those who are vulnerable or use must be directly addressed before they become addictive.
It is therefore clear that the question "who is addicted and who is not" the answer depends on the complex interplay of genes, environment and psychology. And unfortunately, luck .

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Myths and truths about sunscreens

What SPF should have a good sunscreen? How much should I put it and how often to renew? Safe is our last year's sunscreen? U.S. scientists have the answers - and sort out the myths from the truths.

1. The higher the SPF, the better. Myth. Sounds reasonable, but the differences are not as great as we think.

A sunscreen with SPF 15 equal to bind 93% of the UV radiation, while an equal with SPF 30 engages 97% and another with 98% SPF50.
"The SPF, however, ceases to matter if someone does not use a sufficient amount of sunscreen," warns Dr. Mona Gkochara, assistant professor of dermatology at Yale University. And it seems to be rather the rule, according to several studies.

For better protection, Dr Gkochara says we need an amount equal to a ping pong table for our body, 30 minutes before we go out, so as to absorb it well our skin. Beyond that, we want new spreads to parts of the body facing the sun every two hours.
For staff, it takes an amount equal to a trans every day, regardless of weather conditions.
Two. We can use last year's sunscreen. Truth. Most sunscreens have a shelf life of about two years, according to Dr. Jordan Gilman from New York.

However, if you use sunscreen properly, difficult to leftover from last summer, since it will take 25 to 50 ml of sunscreen to adequately cover your entire body - so the 100 ml at best should be suffice for four coats much.

Three. Sunscreen only needed parts of the body exposed to the sun. Myth. The average T-shirtparechei would provide as much protection a sunscreen with SPF equal to 7, says Dr. Gilman.
Dark and dense fabrics provide more protection, but safer is to coat your entire body with sunscreen and leave half an hour to be absorbed before getting dressed to leave the house.
Unless you can afford to buy sunscreen clothing, made from specially ilioprostateftika fabrics.

4. If you use foundation with SPF plain do not need sunscreen on the face. Myth. Certainly the foundation with SPF is preferable neat, but does not provide as great sunshade by spreading the first person with a suntan lotion and after applying makeup in the SPF.
This is because on the one hand most makeup "break" a few hours after being applied consistently to find 'passes' the sun's ultraviolet rays, on the other hand to provide full protection should be smeared on a thick layer - and that most women do not, by Dr. Gilman.
Therefore, make sure to first suntan lotion and after makeup with SPF.

5. Sunscreen is carcinogenic. Myth. The only danger to the health of these would be to absorb the ingredients the body and it does not happen at the dermatologist Dr Amy Gouesler.
As he explains, the sun's ultraviolet radiation breaks down quickly enough chemicals in sunscreen, long before penetrating the skin.
If nevertheless worry, use sunscreen with natural binding ingredients such as zinc oxide and titanium oxide, which remain on the skin surface to form a protective barrier in the sun.

6. Waterproof sunscreen withstand all day. Myth. No sunscreen is completely waterproof, so the Food & Drug Administration (FDA) of the United States may qualify as "water-resistant» (water-resistant) and not "waterproof» (waterproof).
Or sweating enter the water to swim, you must repeat the spreads just go, otherwise you need spreads every 2-3 hours.

7. Sunscreen prevent the production of vitamin D in the skin. Myth. Despite their use, skin is exposed to a small amount of ultraviolet radiation, which is sufficient to produce the required quantities of vitamin D, by Dr. Brett Kolntiron, assistant clinical professor of dermatology at the University of Cincinnati.

8. Sunscreen with antioxidants provide better protection from UVAkai the UVB. Truth. Although not a sunscreen active ingredients, antioxidants are active complement SPF, bind the harmful rays 'escape' of the sunscreen ingredients within the active Gkochara.
Such antioxidants are green tea extract and polyphenols from tomatoes and berries, adds. "Studies have shown that it prevents the creation of harmful free radicals in the presence of ultraviolet radiation," he explains.

Source: NEWS

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What nine daily habits they age?

Old age is inevitable. Moreover, this is the cycle of life. But could with our daily habits ... get older before our time?
You can feel smaller than it looks, but the truth is that the fatigue of work, daily jogging and modern lifestyles leave indelible marks on the body and especially on our face. Our experts suggest some ways you can help us get back in time ... back.

• Are you a night owl?

If you usually sleep late, you must keep in mind that the results of this habit will soon see them "engraved" in your face. Sleep deprivation causes bags under the eyes, droopy, tired eyelids and pale skin, signs that make you look less healthy and therefore less attractive, according to experts.

• Keep malice?

If you are able to leave the past behind and any unpleasant memories you have that, you can add years to ... your body. Several studies show that forgiveness and repentance are prominent, positive signs in the body.

Indeed, a study published in the Journal of Behavioral Medicine in 2005, showed that the lack of forgiveness increases the activity of neurons, which reduces the quality of sleep.
Furthermore, the malice increases stress, which in turn increases the levels of the hormone cortisol. This hormone stress then ... contributes to increased body weight, blood pressure, blood sugar and the risk of diabetes.

• Exercise only when "we"?

If your plans for the gym beginning on January 1, in the spirit of major decisions for the new year to lose the pounds of the festive season, then you might have to finally admit the truth: You're fooling yourself.
In contrast, many studies show that regular exercise helps to prevent diseases related to age, while extending its lifetime. Daily exercise helps reduce cortisol levels and increases the beneficial hormones such as testosterone and helps to control high blood pressure, improves mood and keeps strong and flexible body as it ages.

• Even smoke? And drink?

H connection between smoking, alcohol, and longevity is undeniable. So the sooner you stop smoking and drinking, the more (and better) will add years to your life.
A study, published in the American Journal of Public Health in 2002 showed that smokers who quit at age 35 add about eight years in their lives, compared with people who continue to smoke, while smokers who stop smoking at the age of 65, add about two to four years. In addition, smokers have a higher risk for diseases such as cancer, heart disease, dementia and premature death.
Similarly, excessive alcohol consumption can lead to heart failure and high blood pressure, as well as liver cirrhosis and weight gain. RECALLS that the normal limit is 1-2 drinks for women and 2-3 for men on a daily basis.

• Did you rub your eyes?

You tired eyes and you wont rub? Probably should think again. When you rub your eyes, breaks down collagen and elasticity around the area, which creates wrinkles and broken capillaries.
The skin in this area is incredibly thin and extremely sensitive and vulnerable. To relieve tired or irritated eyes, rather than rub, try to place two bags of green tea. Allow to cool and place them on your eyes for 10 minutes.

• Do you sleep with your face on the pillow?

As strange as it sounds, if you sleep with the face on the pillow can age ... sooner. Indeed, this happens in two ways: 1) persistently pressing your face into a pillow, injure your skin and over time, this trauma is deteriorating and can create permanent wrinkles by breaking down collagen. 2) Also, the skin's ability to regenerate danger, and disturb the circulation of blood to part of the face is pressed.

• Eat "paw"?

If you usually eat junk food, which is rich in sodium and fat increases cholesterol levels in your body and enhances the aging process, while contributing to risk of obesity.
With the increase in body weight have a higher risk for cardiovascular disease and diabetes. Instead, avoiding processed foods and reducing the amount of sugar and fat in your diet, can significantly reduce all these risks.

• Rarely drink water?

Increasing the amount of water you drink each day may be the key to youthful skin. Water is essential for maintaining skin moisture and assists in achieving the necessary nutrients to the skin.
In addition, water helps skin cells to regenerate faster, while in the opposite case, the skin is dehydrated, thus causing dryness, loses its elasticity and is prone to wrinkles.
Source: clickatlife.gr

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How betray the liar? 9 tricks to catch him in the act ..

All of lying, whether we admit it or not. But because, as the saying goes "The liar and the thief rejoice in their first year," see 9 tricks to ... catch the liar in the act (Caution: the theme works and vice versa, so you do not catch you in the act).

• The inconsistency ... make a difference

When you want to find out if someone is lying, look for contradictions in what you say. A good way is to ask suddenly something unrelated, to see his reactions. When indeed, clarifying questions repeated unannounced, then the liar can not help but fall in inconsistencies. In simple words, something not always fit into history.

• Ask the unexpected

According to research done, about 4% of people are keen liars and can not do with mastery. However, here is a difficult case because usually such personalities have talent to "knit" the tangle of a story full of lies.
A good trick to expose the lie is to let them narrate as they want and unannounced to ask a question, which was not prepared to hear. The visible choking, usually exhibit will tell the whole truth.

• Behavior change

One of the most important indicators of dishonesty is changes in behavior, according to professor of psychology at the University of San Francisco, Maureen O'Sullivan.
If you want to discover if lie hidden in the story that tells someone, observe the changes in the reaction. Should calm becomes restless or reacts strangely compared to normal behavior, then you are a victim of the plot.

• Behind the words

Most people can not pretend the fake smile. Then it's time you discover the truth. For example, you may notice a liar, that while he is angry smiling and unfortunately for him, his feelings betray.
A typical example is that the lips look smaller and less cluttered than when smiling sincerely. These fake emotions is a good indicator that something has gone wrong.

• Beware of micro-expressions

"The micro-expression is a very brief expression, usually about 1/25 of a second, which always contains a hidden emotion," says Paul Ekman, professor emeritus of psychology at the Medical School of the University of California.
Thus, for example when a person pretends to be happy, but in fact are upset about something, the true emotion will be revealed in a subconscious flash of anger in his face.
Whether the concealed emotion is fear, anger, happiness, jealousy or any other emotion, it will appear on his face without realizing. You only need to see it when that happens.

• Look for inconsistencies

The general rule says that when someone is lying, do something with his voice or a gesture with his hands, that do not match his words at that time.

A survey in fact, observed that when somebody is saying a phrase like "yes, he got the money," while he shook his head negatively, bringing total contradiction words with his actions.
These contradictions can be found between the voice and words, movement and voice, movement and words, or facial and words.

• The unerring sense of embarrassment

When he is lying trying to look someone in the eye, without this being a move that usually does, then possibly that this reaction is an indication that it is not honest.
Usually liars uncomfortable, sometimes exhibit sweating, once again blush, they look guilty and look stressed, that something happens that is not normal.

• "When you hear a lot of cherries, keep a small basket»

When you ask someone a simple question like "what you did yesterday" and he starts a story of infinite beauty, with gruesome details that even before you were not going to remember it so specifically, it usually means only one thing: that he devoted much time ca to build an elaborate lie.

• There is also the case for the truth of course

However, in many cases, an elaborate lie may be just the truth, which I did not realize, convinced that someone is lying.
Generally, people tend to be suspicious (usually with the wrong people and the wrong statements), ignoring the obvious: the truth.
If you choose to become ever «detective», spending hours and energy to discover the lie you imagine that you've been told, is purely your choice. However you should keep in the back of your mind, that trust is easiest way ... until proven otherwise of course.
clickatlife.gr

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What does the body for our health?

You are a "pear" or "apple"? Does your neck is thick? Ankles ... what shape they have? Characteristics of the body of each is clear evidence of its health. But what does each one?

• Have thick necks?

Can the size of the neck, to determine one's health The answer is yes. According to recent studies, the circumference of the neck can tell so much about health, you and your BMI (body mass index), which is considered one of the key indicators that determine health.

According to research published in the journal «Pediatrics», the magazine of the American Pediatric
Association, neck circumference can be used instead of BMI to diagnose obesity in children.
Moreover, according to a study by Boston University, neck circumference is a marker for cardiovascular risk. The neck measurement is directly related to sleep apnea, which in turn determines other health problems.

To understand if your neck is thick, do the trick the collar. If you find that a collar of a shirt or a necklace you wore when you were young, does not fit comfortably, then it would be good to show caution.

• The waist is larger than your hips?

Many consider responsible for the wide waist beer consumption, still others call fats protruding "handles" or even "life preserver." The truth however, is that the fat around the middle of the body, not a sign of health.
Indeed, one study found that people who have normal weight but have excess belly fat around the waist may be at higher risk of dying from heart disease than those who are officially obese.

The "culprit" is the layer of fat called omentum, which is inside the abdomen and indeed, dangerously close to important organs. This fat is still called visceral or intra-abdominal fat. Can travel quickly to the liver via the blood or to "installed" in the walls of arteries.

Abdominal fat is a sign of metabolic syndrome and has been associated with heart disease, arterial disease
and diabetes. Metabolic syndrome is defined as the situation where someone has three of the four points: obesity, with fat concentrated around the waist, high blood pressure, high cholesterol and high blood sugar levels.

Those who have metabolic syndrome are likely to be prediabetic or show resistance to insulin, which is why the doctor will order regular monitoring of diabetes and suggest lifestyle changes to reduce risk.

• You are a "pear" or "apple"?

Although like shaped body, known as the "pear" (fat concentrated in hips, thighs and butt) is more healthy than the "apple" (fat concentrated in the center of the body), and this is the type of body own health problems.
According to experts, women who have shaped body "pear" have a higher rate of osteoporosis, possibly because of the extra weight on low on the hips.
A new study, conducted by researchers at UC Davis and published in «Journal of Clinical Endocrinology and Metabolism», contradicts the earlier view that people with "pear-shaped" lower risk for diseases like heart disease and diabetes, from what people shaped 'apple'.
The researchers found that the fat is concentrated in specific parts of the body can increase a person's chances for developing metabolic syndrome.
The researchers examined a group of 45 patients with early metabolic syndrome and compared them with a control group of 30 subjects, age and sex. They found that the fat in the rear region raised the level of protein that binds with high blood pressure and low "good" cholesterol.
The study is in contrast to the prevailing view until recently that the abdominal fat is the most dangerous of the fat in other body parts.
Another study of 2008, published in the «Archives of Internal Medicine» revealed that the average size is more important factor than the weight of the body, for determination of heart disease.
Also, the study «Interheart», published in 2004 and considered one of the leading studies on the risk factors of heart disease, found that waist-to-hip ratio was three times more accurate in predicting the risk of heart disease than the body mass index.
The good news of course is that weight loss can reduce levels of "guilt" protein along with the risk for metabolic syndrome.
Experts insist, however, that whatever the body type of each, exercise, regular visits to the doctor and a balanced diet are determinants of good health.

• Do you have weak limbs?

The very thin legs and arms is not necessarily a bad thing, especially not since many people simply have a genetic tendency for more sensitive edges.
But skinny limbs may also indicate a lack of muscle and as it is known, low muscle mass is a risk factor for heart disease and other conditions that are not conducive to longevity.
In recent years, many research studies have shown that muscle mass is directly related to health and longevity. As man grows, it tends to lose muscle mass gradually, starting at 1% per year in adolescence and then accelerating to an average of about 8% from 40 years onwards.
The good news is that the loss of muscle strength is not inevitable. Studies have shown that older adults can build and maintain their muscle strength, even at levels almost equal to those they had before their 40 years.

• Do you have thick ankles or leg fat?

If you were born with thick ankles, then, unfortunately, the only thing you can do is take the blame ... on your ancestors. But if your ankles are gaining weight in recent months or weeks, this could be a sign of edema and fluid retention.
Many people make retention when consuming too much salt or when flying by plane, while in the case of women the phenomenon of retention is common when waiting period.
However, the liquid retention time may also be a sign of heart or kidney disease, signifying that these bodies do not function effectively and do not allow for smooth circulation of blood and other body fluids.
Moreover, the retention time does not leave the body to secrete toxins and associated with serious health conditions. If you notice that the swelling does not subside within a few days, it would be advisable to contact your doctor.
Source: clickatlife.gr

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Lurking germs in the kitchen

What part of the kitchen is likely hiding dangerous microbes such as E. coli and salmonella? Buttons on the microwave or rubber blender? Take your time to answer. A new report reveals that others believe and others apply.

U.S. researchers took dozens of samples from the kitchens of 20 homes in Detroit and Ann Arbor, in Michigan, also asking their tenants to tell them which area in the kitchen thought that is what attracts most germs and that we would have to clean more regularly than I do.

The volunteers felt that the buttons on the microwave oven must be the nastiest of all. They were wrong. The researchers found that much higher microbial load had outputs for water and ice for the refrigerator, the tires at the base of blender that prevent leakage of contents stirred, drawers for meat and fruits / vegetables for refrigerators.

Specifically, the outputs of water and ice in refrigerators in several cases had mold developed because of the persistently wet conditions. The drawers fruit / vegetable of the coolers were found to be contaminated with salmonella and listeria, while tires blenders often had mold, salmonella and e.coli.

High microbial load were also pockets for knives, can openers and spatulas from flexible materials.
These findings suggest that many of those who try to have clean their kitchen overlook some of the most problematic areas, told the newspaper «New York Times» Ms. Lisa collar, microbiologist in nonprofit NSF International, on whose behalf polled.

As explained, consumers rarely wash their tires on kitchen appliances - eg wash the container of a blender or the lid of the pressure cooker without removing the hose to wash it separately. Many simply rinse the spatula, they consist of two parts, not separate it to be washed well and both, while most will rarely think he wants careful cleaning the output of water and ice in the fridge.

In a similar way, most do not wash once a week drawers or containers of the refrigerator and the freezer, or lathering openers hand - at best simply rinse and electric openers do not pass even with a damp cloth.

• Food Poisoning

The aim of my research at the Lady collar, is not to scare people, but to focus attention on some kitchen surfaces which may be food poisoning outbreak.

The food poisoning is very common, especially during the summer months because the heat and humidity favor the growth of pathogenic microorganisms and fungi. In the U.S., for example, which keeps detailed health records are recorded annually 10 million cases of food poisoning - a fifth of them are due to food cooked and consumed by patients at home, according to data from the Center for Control and Prevention Disease (CDC) in the country.

More than half of household outbreaks of food poisoning due to consumption of contaminated vegetables and other plant trofimon.Epipleon than patients who eventually died because of poisoning, one in three had consumed contaminated poultry.
Most healthy adults can tolerate a food poisoning, but the elderly, young children, pregnant women and those with weakened immune systems or general organization are more likely to develop dangerous complications.

• What to do

"When you buy a device or container for the kitchen, you must read the instructions carefully and follow exactly what to recommend how to clean," said Ms collar.
"Still, though, if you do not write any when and how to wash the pan or appliance with soap and water, we must keep in mind that every part of it can be contaminated by food and / or create the conditions for growth of bacteria and fungi. "

He continued: "Although we all expect that it will be messy drawer for meat in the refrigerator, most do not even think that may be contaminated drawer for fruits and vegetables. Nor crosses your mind that from a certain point, it is possible with water or ice cubes from the refrigerator, drinking and fungi. And this is true for bottles of water and refrigerate who want frequent washing. "

This is not the first time that scientists are finding that our kitchens are ... kingdoms microbes. Earlier studies have shown that sponge kitchen contains more germs than you ... the toilet bowl.
Is equally contaminated and wood cutting food, according to the Council of Hygiene of Britain, which is changing pad in the kitchen once a month and the wood every three years. Is still necessary to have another cutting board for meat, another for vegetables and another for bread.

Source: NEWS

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