Tell-tale signs

If you do spend a lot of time outdoors in the summer, get used to checking your body for moles regularly. Most moles are natural blemishes (физ дефект,недостаток) and are not dangerous, but if you find that they're changing shape or colour, or if you find a new one, get them checked out by a doctor.

Sunbeds (солярий)

Like the sun, sunbeds give out UV rays that can increase the risk of skin cancer. The more you use sunbeds, the greater the risk is likely to be and when the tan fades, the skin damage remains.

You should never use a sunbed if you’re under 18, as younger skin is more delicate and prone to damage than older skin. Even if you are over 18, be very careful if you choose to use one.

You should also really avoid sunbeds altogether if you:

ü have fair or freckly skin

ü burn easily

ü have a lot of moles

ü have a family history of skin cancer

ü are using medication that increases your sensitivity to UV

If you do decide to use one, limit yourself to two sessions a week, over a period of 30 weeks, every year.

Remember that if you don't tan in the sun, you won't tan any more easily on a sunbed. Also, topping up (добавлять) your tan before you go away does not build up your resistance to UV rays. Too much time in the sun will still cause damage no matter how tanned you are.

О ВЕГАНСТВЕ (as you wish)

People opt for vegetarian diets for many reasons. Some people feel it is inhumane to eat animal flesh. Some do it strictly for health reasons as they want to avoid cholesterol and saturated fats, and the hormones that are often fed to animals. By eating plant food, they feel assured that they are getting the healthiest and best diet. That said, vegetarians need to pay close attention to getting proper nutrition by making sure they get adequate protein, vitamins, minerals.

There are several types of vegetarians:

*Vegans who eat only plant-based foods

*Lacto-vegetarians who consume milk products such as cheese, sour cream and milk.

*Lacto-ovo vegetarians who eat milk, eggs, cheese and yogurt as well as plant based foods

* Flexitarians who primarily eat plant based foods but occasionally indulge in meat, poultry or fish.

Vegetarian Benefits

According to a report by the World Cancer Research Fund, eating a plant based diet can lower the risk of contracting cancer. Many fruits and vegetables contain cancer-protective properties. Eating less fatty meats, processed foods and high fat dairy have many benefits, including less risk for cancer, diabetes, and heart related illnesses. Also, vegans often feel that they are creating a more humane and caring world by leaving animals to be free.

Protein Sources

When one follows a vegetarian diet plan it does take a some extra work to get all the nutrition that is necessary for a healthy lifestyle. The main sources of vegetarian protein are legumes, such as chickpeas, lentils and other beans; as well as peanut butter and tofu. Many available products are conceived from soy such as tofu burgers, tofu turkey, and other texturized "meat" products. You can be creative in cooking, experiment with seasonings and have delicious and nutritious meals. Vegetables, Fruit and Nuts

DON'T FORGET ABOUT

- communication with nature (there's no information)

- relaxation

- sleep:

HARVARD TELLS! ( January 2006)

Importance of Sleep: Six reasons not to scrimp on sleep

A recent survey found that more people are sleeping less than six hours a night, and sleep difficulties visit 75% of us at least a few nights per week. A short-lived bout of insomnia is generally nothing to worry about. The bigger concern is chronic sleep loss, which can contribute to health problems such as weight gain, high blood pressure, and a decrease in the immune system’s power, reports the Harvard Women’s Health Watch.

While more research is needed to explore the links between chronic sleep loss and health, it’s safe to say that sleep is too important to shortchange.

The Harvard Women’s Health Watch suggests six reasons to get enough sleep:

Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.

Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.

Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.

Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.

Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.

Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.

What causes sleep problems? ( Physiological systems): Brain and nervous system, Cardiovascular system, Metabolic functions, Immune system.

Furthermore, unhealthy conditions, disorders and diseases can also cause sleep problems, including:

o Pathological sleepiness, insomnia and accidents

o Hypertension and elevated cardiovascular risks (MI, stroke)

o Emotional disorders (depression, bipolar disorder)

o Obesity; metabolic syndrome and diabetes

o Alcohol and drug abuse

(Dinges, 2004)

Groups that are at particular risk for sleep deprivation include night shift workers, physicians (average sleep = 6.5 hours a day; residents = 5 hours a day), truck drivers, parents and teenagers. (American Academy of Sleep Medicine and National Heart, Lung, and Blood Institute Working Group on Problem Sleepiness. 1997).

Дата добавления: 2015-10-29