Urdu Soft Books - Top Nevigation

How to prevent the cold? Some tips to avoid getting a cold

Tuesday, December 3, 2019

How to prevent the cold? Some tips to avoid getting a cold

Winter and spring are the times of the year when it is more common to catch a cold; however, you can get cold at other times of the year. It is known as a common cold because every year it affects millions of people, an adult can get 2 to 3 colds a year and a child much more.

Despite the contagious, you can take measures to prevent the cold. We give you some tips to avoid getting a cold.

What is the common cold and how it is spread

Before giving you any suggestions to prevent a cold, you must know what it is and how it is spread. The common cold is an infection caused by some respiratory viruses, with Rhinovirus being one of the most common. Among the symptoms that appear after coming into contact with the virus are: 
  • Sore throat
  • Increase in mucous sections
  • Sneezing
  • Cough
  • Headache body-colour
You've probably been through this before, and you want to avoid these annoying symptoms as much as possible.

How the cold is spread

People who are infected transmit the virus to others through direct contact or through small drops of secretion that spread through the air. All body fluids are contaminated with the cold-causing virus so that any interaction with them will result in contagion.

You can get it if you greet the person with a cold or touch a surface that contains some of these fluids and then touch your eyes, nose or mouth. In this way, the microorganism finds the ideal gateway to start multiplying in your body.

Recommendations to avoid the cold

Usually, the common cold is self-limited, that is, you recover your health 7 to 10 days after the symptoms begin. Despite this, nobody likes to have a cold, and that's why we look for ways to prevent it.

In addition, if it does not heal properly, much more serious diseases can occur, including Bronchitis, pneumonia, asthma or any other respiratory condition. But you don't have to worry, follow the tips we will give you below to reduce the risk of having a cold.

# 1 Wash your hands with soap and water

This is a necessary but fundamental measure to prevent the cold. The hands are the parts of the body that have the most contact with contaminated fluids and where viruses can live without inconvenience.

You should wash your hands for a time not less than 20 seconds, help the children around you to adopt this custom. If you don't have soap and water available at any time, you can use an alcohol-based hand sanitizer. Washing your hands will prevent you from getting sick.

# 2 Do not touch your eyes, mouth or nose but have washed your hands

Cold-causing viruses enter the body in these ways, if you take precautions, you can avoid major discomfort.

# 3 Do not approach sick people

People who already have a cold are able to transmit the virus through direct or close contact with other people. Avoid contact with them for at least the first 2 to 4 days of this process. Try as much as possible not to be in closed places where there are crowded people

# 4 Have good habits when coughing or sneezing

Whenever you sneeze or cough, you should cover your mouth with a tissue or the top of your sleeve. Remember that these viruses usually enter respiratory viruses.

# 5 Maintain a healthy life and take care of your body

If you follow a healthy diet, rich in vegetables and fruits, you will have the required contribution of vitamins and minerals. In this way, your body is strong and will have what it needs to fight different diseases, including colds.

Avoiding tobacco and other contaminants contribute to the health of your body. You should also protect yourself from the cold and temperature changes that can create the perfect atmosphere for respiratory viruses. Do not forget to bring a coat, water boots or women's katiuskas (in the case of girls), umbrellas and other accessories that protect you in winter, the time of the year where it is more common to catch a cold.

It also protects others from a cold

Not only should you take measures to prevent a cold, but you should also take care of others when you already have one. So follow these tips and avoid spreading the virus.

If you are sick with a cold, stay home. If you have children, do not send them to school or daycare.
Avoid direct contact with others, such as giving hugs, hand or kisses.
If you are going to sneeze or cough, remove yourself from others.
Cover your mouth and nose with a disposable cloth or with the top of your sleeve when you sneeze or cough.
Wash your hands well after sneezing, coughing or blowing your nose.
Disinfect objects and surfaces that you touch frequently.

How to Cure Nervous Anxiety Naturally?

nervous anxiety
In this post, we will see how anxiety is cured, what this disorder is about, and what its causes are. Besides, we will know 6 natural ways to control nervous anxiety and reduce its symptoms.
Who suffers from anxiety, usually feels that something unpleasant is about to happen ...

Learn how anxiety is cured

Anxiety disorder is entirely reversible, and there are several treatments available, although not all are equivalent. Basically, there are two categories of treatments:
  • those that focus on reducing symptoms,
  • those who address the elimination of the root causes of the disturbance.
Symptom reduction treatments can help you feel better in the short term. However, if the causes of anxiety are not addressed, the disorder has the potential to recur.
On the other hand, if we successfully address the central causes of the disorder, we will not only be guaranteed a reduction in symptoms, but we can end the root disorder, thus eliminating the possibility of regression.

6 natural treatments for anxiety

Apart from anxiety medication, some natural alternatives can help you control it and reduce its symptoms. Meet the main ones below.

1- Practice physical exercises

One of the most common ways to treat anxiety is the practice of physical exercises.
Exercise helps cope with anxiety states, as it increases the production of serotonin, a hormone that increases the feeling of well-being and pleasure.


This kind of therapy for anxiety usually works depending on the mood of the person, since not everyone likes to do physical exercises. Walking three times a week for at least half an hour can help deal with the disorder. The moment of the walk, in addition to being an exercise for the body, can also be used to work the mind, in the form of active meditation. When you walk, you always think. A half-hour walk is a repetitive movement, and you can use it to think about the anxiety generating points you need to work. 

2- Control your breathing

To reduce the reactions of the autonomic nervous system, we must learn to control breathing. This can be done by controlling the rhythm and slowly inhaling through the nose with your mouth closed. When you inhale, let your abdomen expand, instead of your chest. Then exhale slowly through the mouth. This can be done anywhere, at any time. Besides, when you are in a quiet environment, with the possibility of lying down, you can also use a relaxation technique. Relaxation combined with diaphragmatic breathing will undoubtedly reduce gasping, tachycardia and tremor, characteristic of many emotional problems.

3- Avoid negative thoughts

In situations of anxiety that extend over long periods, it is recommended that the person avoid negative or catastrophic thoughts. An attempt should be made to measure the seriousness of the situation, wondering if there is an alternative form of analysis. That is, it is about seeing if you are overestimating the degree of responsibility you have over the facts and/or if you are underestimating the degree of control you can have over them.
Once the situation is evaluated, you must replace the thoughts about the fact that you fear, especially the negatives, by other ideas. Each time a negative thought begins, you must replace it with any other theory, preferably pleasant. This is certainly not easy to do, but it is possible, and it is an important aspect. Keep in mind that negative thoughts and words aggravate the situation, intensifying automatic responses, such as general malaise and breathlessness.

4- Reduce stress

People most prone to anxiety need to reduce their daily stress. For the most stressed people, massages with an oriental approach are highly recommended, seeking emotional balance, in addition to regular acupuncture sessions.


Yoga and meditation can also help, as they provide the practitioner with the ability to learn to control his mind and body. This control, which is obtained through a combination of respiratory, body and meditation techniques, results in increased flexibility, strengthening of muscles and vitality, as well as reducing stress. Many stress patients can also benefit from alternative treatments such as homoeopathy and Bach flowers.

5- Ingest tryptophan and other amino acids

To control anxiety, eat foods that are a good source of tryptophan, such as bananas and chocolate. But do it in moderation, so as not to gain weight. Tryptophan is a precursor amino acid of serotonin, the so-called "happiness hormone", therefore it can be excellent natural medicine for anxiety.
Another possibility of ingesting it is in the form of capsules. Better yet if you have vitamin B6 and magnesium together.

Other amino acids can also help. We are talking about taurine and glutamine, which increase the availability of a neurotransmitter called GABA, which the body uses to control anxiety physiologically. They can be taken as capsules, but only with the guidance of a specialist doctor.

Melissa or melissa tea is good for anxiety.

6- Take teas for anxiety

Certain teas can help you.
Most have substances that act as mild sedatives and can help control anxiety. The best known and studied plants with this action are passionflower, chamomile, melissa (melissa) and valerian.
If you live in a place where there are no these plants, you can get them in herbalists, in the form of natural products for anxiety and stress. We need to have a definition of fear, know what it means, and if it can really be considered an emotional illness.

We could define anxiety as a mental state characterised by fear, apprehension, restlessness, discomfort, insecurity, the strangeness of the environment and/or of oneself.
It is the consequence of the perception of a real or imaginary danger, which activates a self-protection mechanism designed to warn and protect us from it. That is, anxiety is necessary to survive and keep us healthy and safe. Therefore, it is not a disease that should be eliminated.

Nevertheless...

This much-needed mental state can become an emotional disorder when the person becomes physically, psychologically and emotionally symptomatic, always fearful or disturbed by their cause.
The good news is that, when anxiety turns into a disturbance, it can be successfully reversed. That is, it is entirely possible to have a healthy life again.
Something that we must keep in mind is that we produce more or less anxiety about the way we learn to live and interact with the world around us. Basically, the very anxious person lives with much more stress and fear than the others.

What is a nervous anxiety disorder? The nervous anxiety has treatment

Although medication can help reduce symptoms, it should never be considered a definitive cure.
Once the administration is stopped, if the lifestyle has not been adjusted, the symptoms will return again, again and again. In truth, the correct way to solve the problem is as follows :
  • learn what anxiety is,
  • what does it do to the mind and body,
  • how it is produced,
  • Most importantly, what can we do to stop being an emotional disturbance.
Once the anxiety production is managed, the symptoms begin to disappear and cease to be a disorder.

What causes this emotional disorder?

In some instances, there may be a biological cause, caused by a chemical abnormality of the brain or hormonal problems. But usually, nervous anxiety disorders are triggered by external factors, such as:
  • high exposure to everyday stress,
  • financial problems, social vulnerability,
  • abuse of certain substances (caffeine, alcohol and nicotine, for example),
  • childhood traumas,
  • personality disorders.
The big problem is that most of the time, despite the persistent symptoms, the disease ends up being untreated or that is done late. The disorder is often also confused with depression, alcoholism or chemical dependence, in which abuse occurs in the attempt to ease the symptoms. In the most extreme cases, this ends up generating suicidal thoughts and behaviours.

Warnings and precautions

Of course, most natural remedies are safe when used correctly. But it must be considered that if they are taken without professional guidance, they may produce some unwanted effect. We must emphasise that there are herbs whose active ingredients could interact with those of certain drugs. Besides, it should be considered that not everyone has sufficient scientific research to support the claims made about them and verify toxicity levels.

How to Overcome Emotional Depression in a Natural Way?

Emotional Depression

In this article, we will see how to overcome emotional depression without using medications. We will know several useful tips and 5 types of foods that help to get out of a depression. In addition, we will see what this serious emotional disorder is about, what its symptoms and its possible consequences. Can you get out of deep depression without using medication? We will give you the answer right away. Follow us ...

How to get out of severe or deep depression?

First of all, you need to understand that you don't need to be hostage to your negative feelings, emotions and thoughts. You are an active agent in your life, and there are many things you can do to change your emotional state.

Of course, in a time of severe depression, you may not have the strength to do it alone. In that case, one of the best things you can do is ask your friends, family or someone close to you for help: never isolate yourself from the world.

If after about 2 weeks you can't solve your problems, you better go to the doctor to start a treatment. Needless to say, you should not take pharmaceutical remedies for depression without a prescription just because a friend told you they will do you good. That could bring you even more serious problems.

Drugs of this type usually have many adverse side effects, so a professional must do an evaluation before prescribing them.

These tips and recommendations can help you:

Discover the cause of your sadness

Most people do not know that what is thought has a considerable influence on the way one feels.
That is why psychologists often ask their patients to write down what they were thinking and doing when they were affected by strong negative emotion (such as sadness).
For example, some depressive women are inexplicably very sad when they are home alone, usually when their children have gone to school, and their husband is working.
The best of all…
With professional help, it could be discovered that the probable cause of the disorder is because their children are growing up and that they have no other activities or life projects other than being mothers and wives.
That is, they unconsciously scare them that the day will come when their children will leave home to live their own lives. That means they will stay alone all day permanently.
In these cases, pleasant activities developed during free time, and that can be transformed into a new life project, can help to solve or at least minimise the problem.

Beware of negative thoughts!

The more you listen to those thoughts, the more you will believe in them, the less you will do to change them and the worse you will feel.
Therefore, once you have identified them, confront them to see if they are realistic or not.
Then do your best to get rid of them. Nothing better than one day after the other to leave behind the most difficult moments.

Search for your happiness

Something quite common among depressive people is their difficulty in dreaming and seeking their own pleasure.
Indeed, this disorder takes away the person's joy of living, but if you do not take the first step towards what makes you happy, you will remain in the vicious circle of sadness. Focus on your dreams and never lose sight of them, because that will give you the strength to fight depression.

Learn how to get out of depression naturally.

How to overcome emotional depression without medication?

Psychiatry considers that this emotional disorder is caused by neurochemical imbalances. Mainly related to the neurotransmitters serotonin, norepinephrine and GABA. Of course, a doctor can try to balance the amount and production of these hormones in the brain through medication. But is it possible to achieve this balance naturally?
Yes, in many cases this is achieved through a nutritious and balanced diet.

The cure of depression with healthy eating

For your body to synthesise the neurotransmitters as mentioned above, you must have the necessary substances to produce them.
The body has access to them through food. Therefore, a balanced diet, rich in all nutrient groups, will definitely help you fight the problem. Below you will meet some foods that are good treatment solutions for depression.

1- Brazil nuts to improve brain activity

These nuts are rich in selenium, a substance that helps the work of the nervous system.
It gives an excellent boost to brain activity, which in depressive states, often becomes slower.

2- Omega 3 and vitamins of group B: natural antidepressants

The omega - 3 and vitamins of group B are abundant in cold-water fish, such as salmon, tuna and sardine.
These natural substances act as natural antidepressants and can help you get out of depressive crises.
In addition, omega 3 fatty acids make up the structure of neurons, so they are essential to maintain brain health.
The omega - 3 can also be found in nuts, chestnuts and olive oil.
However, olive oil must be extra virgin, extracted cold and consumed raw.

3- Meats, eggs, fish, bananas and beans  to produce neurotransmitters

These foods have proper levels of tryptophan, an amino acid used to produce neurotransmitters, including serotonin.

4- Dark chocolate to release serotonin

Dark chocolate (bitter) contains flavonoids, a type of antioxidant that helps in the release of serotonin. This will help you, especially on the days when you are most discouraged. But attention: eat in moderation!

5- Dark green leafy vegetables to increase the feeling of well-being

Dark green vegetables, such as spinach and kale, contain folic acid.
This is a vitamin of group B that helps fight depression, as it acts in the production of serotonin. In addition, these vegetables contain vitamin C, which promotes the proper functioning of the nervous system and increases the feeling of well-being.

What is mental depression, and what symptoms do you have?

Naturally, we feel sadness in some moments of our life, but usually, this has an apparent motive and is something temporary. The problem is when that feeling does not have much explanation, it becomes permanent and begins to rob us of the joy of living.
Things get complicated when constant sadness meets other negative emotions because in that case, it can indicate the presence of a disorder called emotional, mental or significant depression.
The loss of energy, the lack of interest to carry out activities that generally give pleasure and constant fatigue are symptoms of mental depression.
In addition, this disorder can bring weight loss without reason and also insomnia, because a decrease in serotonin, the hormone of pleasure and well-being occurs. If you see that these symptoms remain for several days, you are likely entering a depressive state.

Final considerations

It should be noted that to synthesise some substances, the body needs others. For that reason, it is not enough for you to eat large quantities of some of the foods mentioned here. You must maintain a balance in your diet to get the best results.

Advice:

Well, it has been all for today, we hope that this information on how to overcome a deep depression naturally will be quite useful.

We recommend that you start applying these tips right now so that you can improve your self-esteem and your quality of life as soon as possible.
Thank you very much for your visit and, if you wish, leave us your comments or related questions below.

If you liked it, help us reach more people by pressing one of the buttons below. Thank you very much!

Essential Amino Acids


Important amino acids are necessary protein components for the proper functioning of the body that must necessarily be taken with the diet. Discover their functions and from what foods to obtain them.

Foods are made up of several nutrients. Among them are the macronutrients that provide energy, and the micronutrients: vitamins and minerals, and water. Macronutrients are carbohydrates, lipids and proteins. Each of them is formed by other smaller molecules, which join together to create a larger one. In this way, when we eat food, the macronutrients are separated into their most minor components to cross the intestinal mucosa and be metabolised and used in the cells. These two processes are called digestion and absorption.

In the case of proteins, which are large and complex molecules in their spatial form, their primary components are called amino acids. In nature, as members of proteins, there are 22 amino acids in total. Of these, 10 are classified as essential.

An essential amino acid is one that the body is not able to synthesise by itself and, therefore, must necessarily take it from the outside through the diet. In addition, they are necessary amino acids for the proper development of some functions in the body. The necessary amino acids are leucine, isoleucine, valine, methionine, lysine, phenylalanine, tryptophan, threonine, histidine, arginine.

These last two amino acids are essential depending on the rest of the components of the diet, so they are really considered semi-essential. In the case of histidine, it is an essential amino acid in childhood that becomes non-essential in adulthood.

When food has all the essential amino acids, and in a considerable amount, it is said to contain protein of high biological value. The protein considered of better quality is the one present in the egg, albumin. This protein not only contains all the essential amino acids for man but also they are in an unbeatable arrangement and order for absorption in the intestine.

It can also happen that food contains all the essential amino acids except one, or possesses it in a very small amount. In that case, it is considered that this is the limiting amino acid in that food to be considered as proteins of high biological value.

Importance of essential amino acids in the diet

As already mentioned, the consumption of minimal amounts of essential amino acids is necessary for the maintenance of life. The recommendations establish that a small daily and distributed consumption of these nutrients is preferable to concentrate their intake on specific days. The requirements speak of between 20-150 mg of each amino acid per kg of weight and day.

In addition, with a varied diet that includes all food groups in the recommended amounts, the content of essential amino acids is more than enough to cover the recommendations. In the event that foods of animal origin are restricted, it will be necessary to know and handle very well the appropriate combinations to achieve these components.

Faced with continued deficiencies of these components, symptoms may appear at the level of the nervous system. Still, the involvement will be evident in all organs and systems, such as the musculoskeletal system and injuries at the muscular level. Difficulties can also be seen in wound healing and muscle recovery after an effort. There is also the possibility of altering the metabolism of macronutrients. 

Share This Post

 

Most Reading