In the medical medium, psoriasis is thought to be an autoimmune disorder, where the body's immune system mistakenly attacks itself and causes fast skin cell turnover, leading to a thicker than average epidermis layer that grows ten times faster than usual. 

In the main, our bodies continually function as to create new skin layers and cells; meanwhile, it gets rid of the pre-existing ones as a cycle of skin layer renewal. However, in psoriasis, the process of skin layer production is way faster than usual, and it leads to the creation of skin patches that are red and covered with white scales that can be quite irritating and can mess up with one's comfort even interfere in one's sleep quality altogether.  

What does psoriasis look like? 

When you first start to realize the dry, red scaly patches of skin on your face and other parts of your body, it may all seem too much for you to take in. yet, in fact, this means that your case is on the onset stage and the skin plaque has started to build up. 


When someone is diagnosed with psoriasis, they will realize that a patchy skin buildup has started to appear on their body, and they are most common on the elbows, knees, scalp, and genital area. 

With that in mind, a person would start to feel an itchy sensation, dryness, inflammation, and general irritability around the affected areas, which can become quite bothersome for prolonged periods, as the irritability would worsen while working and conducting any physical activity during the day.  

Psoriasis causes.


In the medical community, this condition is thought to be an autoimmune disorder, wherein the immune system starts to attack the body without enough proof as to why it happens. However, many experts believe that genetics and environmental factors can also lead to this condition's formation on the skin. Even so, below, we will list two primary causes that are thought to be other causes of this condition:


• Genetics 

 Mostly, there is a strong possibility that psoriasis has a link to your genetic make-up. Being said that, if one of your parents has the disease, there is a chance that you will too since there is a strong possibility that you will inherit the genetic make-up of one of your parents' immune system, and consequently, that could be a reason as to why you may develop this condition at a particular stage of your life.


• Environmental causes 

Likewise, viruses and environmental factors can be a cause of psoriasis as well. There are a wide variety of viruses and environmental triggers such as pollen, dust, or any chemical substances that cannot be seen by the naked eye which tend to be concentrated in industrial areas and workspaces that may either be a direct reason or affect the way that your immune system functions and response to irritants.


Psoriasis treatments.

Primarily, it should be noted that there is not a definite cure for psoriasis. However, the good news is that various treatments should be followed either daily or by paying separate visits to the doctor's office. 

Also, the treatments are mainly according to the severity of each case, and doctors can determine which treatment is the best for each patient. Below, we will list some of the best and most effective treatments:


•	Light therapy 

In this treatment, a doctor projects a particular ultraviolet light on the affected areas that will help the skin to slow its skin reproducing process, and the whole process of skin growth would slow down, and then other treatments can be taken in combination to treat your case better. 

•	Drugs 

In severe cases, most patients will be prescribed to take Methotrexate, a drug that may cause some complications on the lungs and the liver. 



For that, under Methotrexate treatments, patients will have to go through various scans to ensure that the drug is not causing any serious health effects.

•	Topical treatments

Topical treatments are the most common treatment options for psoriasis; they may come either in the form of gels, creams, foams, lotions, or sprays, and they are mainly rich in vitamin A and responsible for reducing the skin buildup and reducing the itchiness and the inflammations that this condition results in.  


What does psoriasis look like on scalp?

Although the effects of colours are innate, each person has one or more favourites that they should not hesitate to use in their day-to-day life to bring them well-being.

There are colours that are capable of favouring a certain state of mind. For this reason, it is always appropriate to know a little bit about how the psychology of colour works in order to be able to create work environments and private scenarios where you can live and work better.

We also know that each one of us has "that colour fetish". It is not clear why, but there are certain shades with which we harmonise better and which, at the same time, define us.

This book is a reference in this very interesting field, where it deals with the intimate relationship between colours and the feelings they can provoke in us.

Therefore, we invite you to discover this theory with which you may better understand certain aspects of your personality.

The psychology of colours :
It's very possible that more than one person may find it hard to believe that colours can be characteristic of personality patterns or influence our mood.
For this reason, the psychologist Eva Heller, from the Free University of Berlin, carried out an in-depth study in which she analysed the responses and behaviour of 2000 people in relation to certain colours and the feelings that these provoked in them.

We invite you to learn more about each colour.
Colours that act on our feelings: the colour blue
From the survey that Dr. Heller conducted over several years, it became clear that the favorite colour of the general population is blue, followed by green.


Believe it or not, there are as many as 111 shades of blue. The general characteristics that the colour blue transmits are the following:

It is the colour of sympathy, harmony and spiritual and divine virtues.
It offers us a certain feeling of distance, but also of fantasy.
It also symbolises intelligence and has both a male and female component.

The colour green :
It is undoubtedly one of the most beloved and also one of the most interesting colours. The colour green is related to hope, fertility, life and health. It is, therefore, a colour of high power.
It is also related to the youngest stages of life, because it has a very energizing hue where freedom and the most intense strength flow.

The colour red :
I'm sure you already have a slight idea of what the colour red symbolises for the general population. It is indeed the colour of passion, but also of hate.

There are 105 shades of red and since ancient times it has been closely related to the higher classes. For this reason, it is often linked to wealth.
It is a dynamic colour, which invites us to the most intense activity.
As a curious fact we will tell you that, according to Dr. Heller's research, this is one of the colours that animals like the least.

Colours that act on our feelings: the colour yellow
The analyses carried out over several years indicate that we are faced with one of the most contradictory colours.

People see it as an entertaining colour, but they also relate it to betrayal.
It also symbolizes maturity and the most sensual love.
It is also said that it is a very optimistic colour that invites to work, to read, to write and to create in general.

The colour violet :
This is undoubtedly one of the most interesting colours. It is related to magic and feminism. It is a colour of power and represents, at the same time, solidarity and respect.

The colour orange :
Although it is a tone that is very close to Buddhist culture, at the same time, it could be considered to be somewhat underestimated.

Orange is ideal for settings where social contact and understanding is encouraged, it attracts light and is fun, friendly and energetic.


The colour pink :
We can more or less imagine to what dimensions this colour is usually related: to delicacy, charm, courtesy and erotic tenderness.
However, we must bear in mind that pink can be a very suitable colour for the home, as it is relaxing, distilling illusion and creativity. Combined with other colours, it offers a high degree of originality.

The colour white :
It is the colour of good, of spirits, of the beginning, of the pure and the innocent.

The colour black :
It is usually the favourite colour among young people.
Despite the fact that today there are still doubts as to whether we should consider it a colour (there is no presence of light) our instinct still sees it with a markedly negative component.
Beyond fashion, the colour black is related to the end, to death and brutality.
Finally, as you will have seen, the subject is undoubtedly very interesting. Although it is true that we all have "a favourite colour", the most common thing is that we have two or three favourites. Don't hesitate to make use of them if they offer you well-being in your daily life.


There are colours that act on our feelings: What is yours?

Jogging is an excellent alternative for people who want to start a more active life that includes physical conditioning routines. We'll tell you what it's all about.
Jogging or running is an exercise used as a warm-up method by top athletes and competitors. It is also often used as an introduction for people who are just starting out in the world of sport and physical activity.

The aim of jogging is to run at a slow pace over a considerable distance or for a set time. The same cadence should always be maintained. This means that it is essential not to increase or decrease the intensity during the session, without exceeding 70% of the maximum pulses per minute.

How do I practice jogging?

As we have already mentioned, the key is to maintain the same level of intensity during the activity and to be prepared to cover considerable distances. Those who are just starting out with this method can be introduced with a 30 minute daily routine at a low intensity.

Jogging requires willpower, a medical check-up to rule out contraindications or possible affectations and the use of suitable footwear. Before and after, it is necessary to warm up and hydrate yourself in order to maintain the electrolyte balance and avoid destabilising the muscle function.

As regards the execution of the exercise itself, you need to be aware of the bracing, i.e. the movement of the arms must be in accordance with the speed of the feet. Keep your back straight, but not tense; look ahead, inhale through your nose and exhale through your mouth.
What are the benefits of this practice?
In addition to improving our physical condition, the practice of jogging has physical and mental benefits that impact on the overall health of people. To motivate you and start a change in your life we tell you more.


Promote weight loss :
When the goal is to lose weight, the variety of methods and exercises is wide. Jogging, in particular, contributes to improving physical fitness, tests our endurance, prepares us for more demanding exercises and reduces body weight.
However, one study showed that the more intense the exercise, the greater the weight loss. It may therefore be normal that after a long period of jogging, the loss slows down.

So, if your main goal when you first start jogging is to lose weight, it's best to start jogging after you've completed the fitness stage.

Improve your breathing capacity :
Jogging at a low intensity for a long time will require the lungs and heart to distribute oxygen throughout the body, strengthening the respiratory muscles. Therefore, as you improve this practice you will see that the uptake of oxygen increases, providing you with more energy.

Activates blood circulation :
When the blood circulates correctly, oxygen and essential nutrients reach our cells. Wastes are also eliminated. Jogging helps us to keep the circulation active.

In fact, it has been shown that aerobic exercise, such as jogging, promotes the formation of new coronary vessels and improves cardiovascular function in healthy people. Also, with limitations, it is useful in those who have had heart attacks.

Avoid insulin resistance :
When the cells in our body do not adequately synthesise insulin or the hormone does not have full effect on cell receptors, we speak of diabetes, pre-diabetes or metabolic syndrome.

The latter is a condition that can be reversed with medical help and with the practice of jogging. This was pointed out by a study in which it was determined that jogging or running often avoids resistance to this hormone.

Improves the flexibility of the spine :
Research has proven that jogging and running help maintain flexibility of the spine, even in old age. According to the results, this is because this type of exercise keeps the vertebrae hydrated, increasing the levels of glycosaminoglycan in the discs, which acts as a kind of lubricant.

It helps to keep depression under control :
Depression is an illness that should be treated by professionals and to which much attention should be paid. The practice of exercises such as jogging is ideal to control it. According to information from the Mayo Clinic, sport releases endorphins, chemical substances produced by the brain to make us feel good, calm and happy.
Moreover, when practised at low or moderate intensity, it does not overload the body and, at the end of the routine, we feel good. In fact, we will have energy and the desire to do other activities.


Jogging: what it is, how to practice it and benefits

Your body is made up of many organs that relate to each other and need each other. Learn some habits to benefit the relationship between brain and heart.
The different body functions act in an interconnected way so that the whole system survives. In this case, the heart and the brain are two complementary organs that need each other.

When our blood pressure levels are stable, the chances of having a stroke decrease. In turn, the brain, along with the rest of the nervous system, works together with the cardiovascular system (which includes the heart) to keep these levels stable.

This is because conditions such as high blood pressure can be a risk factor for a multitude of problems, including stroke, better known as cerebrovascular accident. In other words, they each have their function and need each other.

Here are 10 habits that could help you keep your heart-brain relationship healthy, as well as the connection between the other components of your body.
10 habits that benefit your heart and brain :

1. Diet, heart and brain
A diet low in sodium but rich in fruits, white meats, fish, vegetables, fat-free dairy and whole grains strengthens the heart and brain. This type of diet helps keep blood pressure, cholesterol and blood sugar at a good level.
If you also manage to maintain an adequate weight and do regular moderate physical activity, as indicated below, both organs will work optimally to maintain our health.

2. Exercise, moderate but permanent
Physical exercise, along with a balanced diet, is key to maintaining our health. Lack of physical activity has been linked to cardiovascular problems, as stated in studies such as the one published in 2009 in the American Journal of Lifestyle and Medicine. The heart also suffers because its processes are slowed down.
When it comes to exercise, a good walk, moderate exercise or yoga for 30 minutes a day is enough to improve the functioning of both the heart and our brain.

3. The omega 3
Decades ago, the scientific community was able to prove that those communities that ate fish had very low rates of disease. Later, it became clear that this is due to the omega-3 content of the fish.
Salmon, sardines and tuna are examples of fish containing these fatty acids. They are also found in seaweed, eggs, nuts and flax seeds. Eating these foods every day can keep your heart, brain and body healthy.


4. Laughing, the best therapy
Laughter can be a great therapy when we are down. But, according to science, the benefits of laughter could go beyond that. This is confirmed by studies such as the one published in 2010 by the journal BMC Complementary Medicine and Therapies.
The researchers who carried out this research indicated that laughter and humour could be an alternative 'medicine' for patients with dementia.

5. Meditation, a good practice
Meditation is another habit that benefits the heart and the brain. It is a form of relaxation which, although still to be explored further, has been shown to have proven benefits for those who practice it.
Thus, research published in the journal Alternative and Complementary Therapies in 2010 explains that meditation has neuroprotective properties, and that it could be helpful in improving cognition and preventing dementia.

6. Looking at life in a positive way
A positive attitude to life only brings benefits to the body. The heart and the brain are no exception. Although being more optimistic will not prevent us from getting a disease, the truth is that science has been able to prove that the more optimistic we are, the better we age.
 Playing games is a pleasure

8. Music and hobbies to maintain heart and brain health
The habit of listening to music or having a hobby could stimulate general well-being. These activities can keep us relaxed and away from worries.

9. Getting enough sleep
A good rest is key to our health. According to the Heart Foundation, hypertensive patients of advanced age and with sleep problems have a higher cardiovascular risk than the rest of the population.

10. Avoiding tobacco has benefits for the heart and brain
The effects of exposure to tobacco harm all organs. The heart and brain are no exception. Smoking hardens the arteries and increases the risk of atherosclerosis, raises blood pressure and decreases the oxygenation of the blood.


10 habits that benefit your heart and brain

Couper le sucre
Les sucres ajoutés sont des calories vides. Votre corps n'en a pas besoin, et ils peuvent faire grossir les kilos assez rapidement. L'Américain moyen en consomme environ 22 cuillères à café par jour. C'est plus du triple de ce que les femmes devraient consommer et le double de la quantité recommandée pour les hommes. Mais il n'est pas difficile de réduire la consommation de sucre, et peut-être même de ne pas la manquer.
Les sucres sournois
Il peut être judicieux de chercher moins souvent des biscuits, des bonbons et d'autres sucreries. Mais le sucre se cache dans les aliments transformés, y compris les aliments salés comme les sauces et les vinaigrettes. Les fabricants de produits alimentaires utilisent le sucre pour prolonger la durée de conservation de leurs produits. Essayez de consommer plus d'aliments frais et moins de ceux qui sont vendus dans des emballages.
Soyez un limier du sucre
Ce sont là quelques noms pour le sucre ajouté. De nombreuses étiquettes de produits alimentaires devront indiquer la quantité à partir de janvier 2020 :

Jus de canne évaporé
Concentré de jus de fruits
Sirop de riz brun, sirop de malt, sirop de maïs, sirop de dattes
Malt d'orge
Galactose ou glucose
Une cuillère à café contient 4 grammes de sucre. Les hommes ne doivent pas consommer plus de 9 cuillères à café et les femmes plus de 6 cuillères à café par jour.
Allez-y lentement
Certaines personnes ont du mal à renoncer au sucre à froid. Il est donc préférable de faire des économies par étapes. Si vous appréciez habituellement votre café avec 2 cuillères de sucre, essayez-le avec 1½. Continuez à remuer un peu moins avec le temps. Qui sait, vous pourriez découvrir que vous préférez votre java noir.
Des échanges intelligents pour le café et le thé
Le citron, la réglisse et l'anis sont de bons parfums pour votre thé. Pour le café, essayez la cannelle, l'extrait de vanille ou le cacao en poudre non sucré. Si vous pouvez boire du lait, ajoutez-y du sucre naturel, mais non sucré. Conseil : Scannez les informations nutritionnelles de votre boisson préférée dans les cafés pour savoir lesquelles sont remplies de sucreries.
Repensez les boissons non alcoolisées
Une canette de soda ordinaire de 12 onces contient 8 cuillères à café de sucre. Alors échangez vos sodas. Sirotez ceux qui contiennent moins de sucre, des édulcorants artificiels ou rien du tout. Au fil du temps, vous pourrez vous débarrasser de vos papilles gustatives. Un jour, votre boisson préférée sera peut-être de l'eau pétillante avec un peu de jus de fruit.
Privilégiez les fruits
Le sucre que l'on trouve dans les fruits est un excellent moyen de sucrer les repas. Faites attention aux portions de fruits, car le sucre naturel est toujours du sucre.
Un meilleur petit déjeuner
Certaines portions de céréales pour enfants contiennent autant de sucre que trois biscuits aux pépites de chocolat ! Essayez de passer à des céréales chaudes à grains entiers comme le gruau cuit ordinaire (pas instantané). Elles contiennent généralement très peu de sucre, voire pas du tout. Ajoutez des bananes ou des pommes écrasées et de la cannelle pour donner un peu plus de saveur aux céréales.
Allumez la chaleur
Griller ou rôtir fait ressortir la douceur des fruits. Ajoutez-les aux desserts ou dégustez-les tout seuls. Pensez aux pommes cuites au four, aux poires pochées, aux ananas grillés, et ainsi de suite. Les patates douces et les carottes rôties sont étonnamment sucrées, par rapport à leur version crue. Les oignons sautés et les poivrons rouges rôtis à la flamme ajoutent des notes sucrées à de nombreux plats salés.


Privilégiez les fruits
Le sucre que l'on trouve dans les fruits est un excellent moyen de sucrer les repas. Faites attention aux portions de fruits, car le sucre naturel est toujours du sucre.
Un meilleur petit déjeuner
Certaines portions de céréales pour enfants contiennent autant de sucre que trois biscuits aux pépites de chocolat ! Essayez de passer à des céréales chaudes à grains entiers comme le gruau cuit ordinaire (pas instantané). Elles contiennent généralement très peu de sucre, voire pas du tout. Ajoutez des bananes ou des pommes écrasées et de la cannelle pour donner un peu plus de saveur aux céréales.
Allumez la chaleur
Griller ou rôtir fait ressortir la douceur des fruits. Ajoutez-les aux desserts ou dégustez-les tout seuls. Pensez aux pommes cuites au four, aux poires pochées, aux ananas grillés, et ainsi de suite. Les patates douces et les carottes rôties sont étonnamment sucrées, par rapport à leur version crue. Les oignons sautés et les poivrons rouges rôtis à la flamme ajoutent des notes sucrées à de nombreux plats salés.


Comment réduire la consommation de sucre

Title : Bitcoin : News, prices, mining & wallet

The popularity of the virtual currency known as bitcoins is growing daily, with more people coming to understand everything they should know about bitcoins and how they use them for their everyday life. 

However, not everyone knows what all the hype is about, what the value is, and why the price is what it is on a regular basis. This article will look at all the basics of bitcoins and all that you should know about them. 
There are many data out there about this revolutionary virtual currency, and we are going to help you through it all so that you can make an informed decision when it comes to using and investing in it.

What is the Bitcoin:

Cryptocurrencies are very popular with companies and individuals as they can be an excellent alternative to cash. However, the use of crypto-money can be very complicated for novices. Therefore, it is strongly advised to know all the information about the crypto-currency you want to invest in and understand how it works.

Bitcoin is the first crypto-money. 

It allows you to carry out various operations and offers several advantages but also significant disadvantages. In this guide, you can find out what Bitcoin is precisely and what are its functions.

The first thing that you should know about Bitcoins is what they are and why they are becoming so popular. You have to grasp the underlying principles behind how this type of technology works so that you can make an intelligent decision about whether or not you want to get involved and start investing in it. 

First off, it is based on math. Everything that makes it run and anything that makes it grow is based on math and computers, so you will need to have a basic understanding of it if you want to make the right investment decisions. By doing this, you will be able to make the right decision, and it won't be just based on emotions but the information.

Secondly, there is a lot of speculation as to how this whole system will work. People have various theories, and most of them are just that "theories." While there are some that hold true, there are others that will never catch on. Therefore, you need to think about the possibilities and how they will affect you.

In addition to the basics, you should also think about what to do with your money once you make it. Many people invest in companies with the hope that their money will appreciate in value, and for them, bitcoins are the perfect investment. Of course, it is possible that your investment grows in value, but since it is still based on math, you will be able to make your money back in whatever way you choose. You may choose to sell your stash, or you may keep them.

Something else to keep in mind is the constant fluctuations in the price of this particular currency. It has increased from time to time, but it has been volatile and unpredictable. This is good because it keeps you interested. If you think that it might go up, then you could invest in it, but if you think it might go down, then you could also lose money. This keeps you intrigued and eager to learn more about this exciting new venture.

When you are using this particular type of internet technology, you will definitely want to be careful when surfing the web. You do not want to give out too much information to a hacker who wants to take advantage of you. Therefore, you need to use this software in the right way and not the wrong way. Do not think that you can use it without putting your private and personal information at risk.

One thing that you will want to do is to download the best security software that you can get your hands on. This software will protect you and keep your identity safe as well. This is something that you will want to keep your eye out for when you are thinking about this exciting new internet thing.

No doubt you will want to read up on this fascinating new thing if you are ever going to become involved with this market. The best thing to do is to learn everything you can about bitcoins. You will discover that it is not all that difficult to understand and is actually fun to trade-in. The only thing you have to make sure of is keeping yourself safe and protecting yourself from any of these individuals out there. Do not let the price of one of these coins control your life.

Therefore, the Bitcoin Coin Cryptograph (BTC) is very practical and offers optimal security for its users and their tokens. This digital currency is the best among many others. By investing in Bitcoin, you can make considerable profits.

Bitcoin : News, prices, mining & wallet

There is no better remedy than prevention, which is why it is so important to learn how to care for your skin properly from an early age. And when it comes to preventing blemishes, the best measure is to apply sunscreen daily. 
Age spots on the skin are one of the most common aesthetic problems for people over forty. Therefore, many people wonder if and how it is possible to remove the spots.

We will now tell you about the treatment options available and what you need to take into account to say goodbye to those spots that add years to your life and do not make you feel.
 
What is there to know about age spots?


What is there to know about age spots?
As time goes by, the marks on the skin get bigger and darker. This means that age spots are reflected on the skin. Although they are not painless and do not have symptoms, they can be unsightly for some people.

When melanin is in contact with the sun its production increases. This is in order to protect the inner layers of the skin from the very harmful UV rays. The same is true when using tanning lamps or beds for a long time.

Other factors that contribute to the appearance of spots are chronic diseases, ageing and bad lifestyle habits.


How do you get rid of age spots on your skin?

Depending on the person, the method of removing the blemishes should be one or the other. This is why it is important to visit a dermatologist for a check-up, diagnosis and treatment.

According to Mayo Clinic experts, the treatments to mitigate or remove age spots are 

Cryotherapy.
Medication.
Dermabrasion.
Chemical exfoliation.
Microdermabrasion.
Laser and intense pulsed light.
Regardless of the treatment determined by the doctor, it is essential to use broad-spectrum sun protection to protect the skin and prevent it from becoming stained again.

Do these treatments last long and do they require hospitalisation? Generally they do not take long per session and do not require hospitalisation. On the other hand, with a good aftercare as the days go by, the results can be appreciated. 

During the treatment and the period after it, the doctor may use some specific cleaning and moisturising products. It is important to use them according to his indications in order to complete the treatment satisfactorily.


How to remove age-related stains ?

The support of our people and social understanding is key to better managing the loss of our pet. Also, it is not advisable to proceed immediately with a new adoption.

Coping with grief after the loss of a pet is not easy. We live in a society where there is still a certain lack of understanding of this type of reality, which is often experienced in a devastating way. The death of our animals not only generates pain, but also breaks the routines of the home.

Research on this subject shows that social support is essential in such situations. However, many people experience reluctance and even embarrassment when explaining the death of their pet at work, for example, because they know they can look at them strangely. All this intensifies the difficulty of dealing with and going through one's grief.

Gandhi said that the greatness of a nation and its moral progress also lies in the way it treats its animals. It is therefore time to understand that bonding with a pet is very similar to bonding with a family member. Therefore, the loss of one of these figures is something we must respect and understand.


Let us therefore know what strategies can help us to better manage that goodbye.

Tips for coping with grief after the loss of a pet
The scientific literature on pet losses is becoming increasingly abundant. If this is the case, it is due to two issues. The first is the consensus that companion animals are now as important as a family member. The second aspect is that their lives are shorter and this forces us to deal with the void they leave more often.

Studies, such as the one carried out at the Philadelphia School of Medicine (United States), for example, point to something interesting. For 12% of the population the loss of a pet is experienced as something traumatic. That pain can last more than 6 months. The difficulty in managing this type of grief lies, above all, in social misunderstanding.
It is therefore necessary to integrate basic strategies to cope with grief after the loss of a pet. We analyse this.

- Accept your emotions and express them
You have every right to mourn, to suffer for that loss regardless of whether it was a cat, a dog, a canary or a ferret. We all form very strong bonds with our animals and their death is lived with pain. Don't hesitate to cry when you need to and to give space and acceptance to every emotion felt.

- Talk about your feelings with your family
Share what happened, as well as your feelings, thoughts and experiences with someone who can listen and understand you. Friends, family or partner. Don't hesitate to say out loud how you feel and what that animal meant to you.


- Do not give importance to those who do not understand your experience
There are those who will understand this loss from the heart and will suffer it with you. Others, however, will be unable to understand why you feel this way or why you attach so much importance to this event. Accept them. 

- Don't get angry or confront someone who doesn't love animals. As the writer Anatole France said, whoever has not loved an animal will always have a part of his soul asleep.

- Perform a farewell ritual
If you decide to have her cremated, do not hesitate to scatter her ashes in some special and symbolic place for you. On the other hand, if you choose to bury your pet in your plot or garden, it is always cathartic to honour its memory through a small family ritual, spending a few minutes thinking about it.

- Remembering the good times
When one of our animals dies, it is very common for the last days to remain in the memory. That already unknown face comes to mind, that look to which we had to say goodbye.

To better manage the grief it is important not to focus on the final moments, but on the good moments experienced, those that always remain in the heart.

Discover: The different tastes of dogs and cats in food

Change routines
To cope with grief after the loss of a pet it is good to change routines. In general, animals create with us daily habits that are hard to forget. There are the walks, the time on the couch, the moments of play. Try, as far as you can, to introduce new habits that make you renew your habits.


Coping with grief after the loss of a pet

Moderate physical exercise during pregnancy has positive effects on both the mother and the foetus. This time we tell you how to do it safely and when it should be avoided.
In the past, it was thought that exercising during pregnancy was dangerous because it could cause a number of problems for both mother and baby. However, we now know that it is a safe practice that provides many benefits even in the postpartum period.

So, here we'll talk about how to exercise in pregnancy, its benefits and what you should consider before starting (or continuing) your training plan.

But first... The following parameters are aimed at healthy women with low-risk pregnancies. If this is not the case, check with your doctor before starting or continuing any exercise plan.

Benefits of exercise in pregnancy
Among the most important benefits are:

- Reducing the risk of developing gestational diabetes, especially in overweight or obese pregnant women.
- Manage low-back pain. Exercise during pregnancy can reduce the intensity of both lower back and pelvic pain
It can prepare you for childbirth. 
Whether you prefer a natural birth or a C-section, exercising during pregnancy will prepare your body for that moment.
It can reduce the risk of postpartum depression compared to sedentary women.
It can help you lose the weight you gained after childbirth. 
Will exercising reduce my baby's birth weight?
It depends. Low- to moderate-intensity exercise is associated with an increase in the baby's weight at birth. Apparently, this happens because, in theory, exercising increases the delivery of oxygen and nutrients to the fetus.


In contrast, the baby may be born with less weight if the exercise is of high intensity. This is why low or moderate intensity exercise is preferable.

Exercise in pregnancy: how to do it?
Aerobic exercise, better known as cardio, is considered to be the most beneficial exercise during pregnancy. Ideally, you should do a total of 150 minutes a week, which can be divided up in several ways, for example: 30 minutes a day, 5 days a week.
If the mother exercised regularly before pregnancy, it's OK to continue the same training regime. However, the intensity may need to be lowered.
If the activity involves a contact sport, it is preferable to modify it for safety reasons.
If you didn't exercise before pregnancy, you can start with just 5 or 15 minutes a day, 3 times a week. Then add 5 or 10 minutes each week or increase the frequency to 4 times a week.

How do I know if I am exercising enough?
The most convenient way to evaluate the intensity is "the conversation test". If you can talk while you're exercising, you're making a low to moderate effort - keep it up! Over-exertion should be avoided as much as possible.

Considerations for exercise in pregnancy
Sedentary women who start exercising during pregnancy may lose weight. This happens to anyone who goes from a sedentary lifestyle to an active one. However, losing weight is not the goal during pregnancy.
Any exercise is good. You can go to the gym, get a personal trainer or go swimming. But sometimes, the simpler the better: walking for 45 or 60 minutes a day is as good as any other exercise, and it's free.

Maintain adequate hydration, especially if you're exercising after a sedentary lifestyle.
Studies show that normal uterine contractions decrease between 10am and 2pm, so it's best to exercise during that time.
It is generally recommended that you start your exercise programme during the second trimester to confirm a normal pregnancy.
Avoid these exercises in pregnancy
Activities that can cause falls.
Activities that require you to lie on your back, as this can obstruct venous return or blood flow
Activities that expose you to heat or humidity.
High intensity activities. The exception is in athletes, where it is recommended to decrease the intensity by 20% or 30%.


Diving.
If you have the following symptoms during exercise, stop exercising and consult your doctor:
Painful contractions.
Vaginal bleeding.
Breathing problems.
Dizziness.
Headache.
Leg pain.

Contraindications to exercise in pregnancy
In these cases, only walking is recommended to reduce the risk of thromboembolism:

- Placenta praevia.
- Uterine insufficiency.
- Bleeding in the second or third trimester.
- Premature rupture of membranes.
- Premature birth.
- Severe cardiopathy.
- Severe respiratory problems.
- Pre-eclamps.


Can I exercise during pregnancy?

Anticipating accidents in your car is not entirely possible, but you can reduce the risk. We'll give you some tips here to put into practice.
It's difficult to predict or avoid accidents in your car, but certainly following the rules, concentrating while driving and arranging the space safely will minimize the risk. Because if one thing is clear, when you start your car and hit the road, unpredictable things can happen.

As far as you're concerned, remember to follow the general traffic rules and follow these 3 tips we're going to give you to avoid an accident in your car.


1. Respect road rules to prevent accidents in your car :
Summarising all the road rules is complex; it is not in vain that in order to obtain a licence, one must study them a lot in order to be able to approve and obtain it. However, we will talk about the most important rules that make the difference between safety and a road accident.

Do not consume alcohol or drugs
This is the most important recommendation. Multiple investigations have shown the effects that alcohol and drug use, such as psychoactive drugs, have on consciousness. These alter the mental state, but at the same time produce a drowsiness that can prevent us from reacting in a timely manner to an event.

Although being very sleepy is not the same as being drugged or alcoholised, when driving in a state of drowsiness, the senses are not in the driver's seat either and there will be problems in processing the information that is decisive. On the other hand, so-called micro-sleeps can occur, in which the driver closes his eyes for a few seconds.
Fastening your seat belt

Driving with your belt unbuckled can lead to fines, but this is the least serious. If during a claim or crash you are not insured, it is most likely that you will be thrown through the windscreen and your life will be in serious danger. This applies not only to the driver, but to all the occupants.

Respect the distance between cars
This is known as safety distance and depends on the regulations of each country and city. It refers to the importance of not invading space which can make the difference in some road accident. Let's suppose that a car has to brake to avoid running over an animal on the road; if you have the right safety distance you will be able to manoeuvre and avoid crashing.


- Pay attention to traffic signs :
Most road signs are designed to prevent accidents, so it is very important to respect them. These include traffic lights, stop signs, traffic alerts for children, the elderly or wildlife.

-Respecting speed limits :
Like safety distance, speed limits depend on cities and countries. On some roads the limit varies between 30 and 60 kilometres per hour and on the open road it is usually 80 kilometres per hour.

Moreover, the higher the speed, the greater the consequences, both for the driver and for the occupants of the vehicle and external actors.

2. Common dangerous situations
To prevent accidents in your car it is vital to pay special attention when certain common situations arise. In fact, the confidence generated by being involved in everyday situations is what makes them dangerous, as it makes us confident drivers.

Do not pay attention when leaving the garage
The garage of the house, work or school is the most common area. We are in it every day, but it turns out that they are usually surrounded by children or colleagues, as well as by pets. The most recommended thing to do before starting the car is to check the surroundings, under the car and, once inside, whistle to warn the exit.
Do not check for the presence of children
There are other areas other than the garage where children might be present and it is necessary, in addition to checking, to slow down. These are areas such as schools, kindergartens and parks. It could happen that a child runs out or loses his ball and crosses it. Going slowly can avoid major consequences.

3. Distractions to avoid in order not to have accidents in your car
At the wheel, there are many things that can distract us, both inside the car and from outside. However, there are some things that depend on us and it is these that we must control so that accidents do not occur.


3 tips to help you avoid accidents in your car

There are many feelings that can bring a person together, but when they gradually become detached, what happens? Find out what emotional infidelity is and analyse if you are a victim.
Emotional infidelity is the deception by one partner of the other who has not had intimate contact with that person. In this way, one partner exchanges intimate moments with a third person outside the relationship.

Even if no sex is involved, this kind of deception can be as painful and hurtful as physical infidelity. 

Emotional infidelity: where does it come from?
The main reason why infidelity occurs is emotional distance, not sexual dissatisfaction. When there is no emotional connection, one can look for incentives not found in the other. Although, almost always, with fear of confrontation and provoking a definitive break-up of the couple.
The unfaithful member usually says to himself: "nothing happens", "there is no danger because I don't kiss, touch or have sex". However, he begins to realise what he has done when the other one asks him to explain. But there are other signs that can indicate you are committing emotional infidelity:

1. You hide
If you hide conversations, feelings and other acts. It may be a sign that something is going on with another person that you do not want to share with your partner.

Although, a priori you do not realize, you know that there are certain types of conversations that others do not want to see. Therefore, that is the sign that something is going wrong.

2. You're looking for something new outside your relationship
It is normal to communicate your problems with another person. However, if you are looking for incentives outside your relationship with your partner, such as trust, companionship or security, there is a downside to this. In fact, there's little distance to go from one step to the next.
3. You worry about infidelity
When it comes to knowing whether or not there is an emotional infidelity, it is best to trust your instincts. Because you are probably already at fault. If you have romantic feelings for someone other than your partner, it's time to take a hard look at the situation.


Consider whether it's worth going through with it. Or give it all up for someone you're virtually, but not personally, intimate with (you'll never know if the same situation could happen physically - you might be disappointed).

Emotional infidelity and digital infidelity
With the amazing technological development in the area of telecommunications, with mobile phones and the Internet, human relations have changed a lot. Therefore, the definition of deception or infidelity has broadened. It now includes other behaviours such as:

- Exchanging intimate messages, whether text, graphic or video, over the phone.
- Meeting someone on the Internet.
Maintaining a close relationship through a digital medium, a social network or an app (computer application).
- Consuming pornographic content may indicate emotional infidelity for some people.
- Consequences of emotional infidelity
The consequences of infidelity always affect everyone involved, albeit in different ways. Almost always, a crisis breaks out.

For the deceived, this type of betrayal usually involves a blow or emotional trauma that can cause anger, depression or rage. For the unfaithful, it often involves feelings of fear, guilt and regret. In both cases, the two may take full responsibility or choose not to take it at all.


Emotional infidelity: what to do?
Some couples talk a lot, but don't feel good about it. In fact, they find it difficult to regain the trust that is the most damaged after an infidelity. Perhaps it is because they concentrate on data, why or facts and not on their emotions. On how they feel and the causes of the situation. For this reason, we advise you:

Encourage good communication, both on everyday issues and on a sexual level.
Plan different, daring and out of the ordinary meetings.
Whether you want to continue together, remedy and seek change, or prefer to end the relationship, the healthiest option is to seek psychotherapeutic help.
Emotional infidelity: final comments
An infidelity is a crisis. And, like all crises, it can have its positive side because it generates change. They also give you the opportunity to open up to new experiences.

The essential thing in these cases is that you both recognise your problems, focus on solving them and try to be completely honest. Finally, adequate emotional intimacy prevents infidelities of this kind.


Emotional infidelity: what it is ?

To avoid nutritional deficiencies, we should give priority to foods rich in iron, as well as vitamins D and B12, as all three are usually found in foods of animal origin.
An increasing number of people are following a vegetarian diet. Those who follow this diet abstain from eating animal protein, either for health or moral conviction. They consume vegetable protein sources in order to get the adequate daily nutrition their body needs.

The benefits of becoming a vegetarian include weight loss, healthier nutrition and therefore lower health risks. Discover all its benefits below.

Benefits of a vegetarian diet
- Lose weight
In the vegetarian diet there is a wide variety of foods that are high in calories. For example, ice cream, biscuits, breads and chips. However, most vegetarians are able to lose weight because their diet focuses on plant products.
As a publication in Diabetes Care points out, vegetarians tend to have a lower body mass index (BMI) than omnivores.
Thus, studies have shown the effectiveness of vegetarian diets in reducing the risk of obesity, so we can say that it gives better results in weight loss compared to low-calorie diets.
However, to be a healthy diet and even to lose weight, we must ensure the necessary caloric intake. To do this, we will use highly nutritious foods such as nuts, coconut or avocado. 
These foods are rich in healthy fats, such as Omega 3, which can reduce the accumulation of fat throughout the body, according to a study published in the Lipids Magazine. They speed up the metabolism and therefore facilitate weight loss.

- Healthy nutrition
A vegetarian diet allows more room for healthy foods, which are part of a balanced diet. For example, fruits, vegetables, whole grains, legumes, nuts and seeds.
These foods provide vitamins, minerals, fibre, fatty acids and plant proteins. They also provide healthier nutrition, as they are free of fat and cholesterol.

- Reduced risk of disease
Excluding meat from the daily diet significantly reduces the amount of saturated and trans fats consumed. Vegetable proteins, on the other hand, contain healthy fats. This means that vegetarians have lower blood pressure and acceptable cholesterol levels.


In addition, by not eating animal products high in fat and cholesterol, we also benefit in other ways. According to a study carried out by the Institute of Nutrition and Food Technology (INTA) of the University of Chile, it reduces the risk of suffering from heart disease and diabetes, among other pathologies.

The benefits of a vegetarian diet for children are based on the contribution of vitamins, minerals and antioxidants and fibre. This makes the child have a good functioning of the digestive system. However, it must be complete and balanced.

- Tofu
Common deficits in the vegetarian diet.

- Iron
Iron is present in meat. As this food is excluded from the vegetarian diet, you should ensure that you eat foods rich in this mineral. For example, cruciferous and leafy green vegetables, which contain high amounts of iron.


Vitamin C is also essential, as it increases the absorption of iron. The recommended daily intake of iron for an adult is 14 milligrams.

Vitamin D and B12
Finally, these are important vitamins that you should also look for, as they are found in food of animal origin.
Vitamin D can be found by sunbathing for 15-20 minutes a day. It is also found in avocado and fortified cereals.

To get vitamin B12, you can eat fortified cereals, seaweed and brewer's yeast. However, if you are deficient in this vitamin or follow a very restrictive diet, you can take a B-group vitamin supplement to avoid deficiencies.
It's always advisable to consult a professional nutritionist to ensure that your vegetarian diet is complete and balanced. Otherwise, it's a healthy option.


All the benefits of a vegetarian diet

To eliminate the bad smell from the armpits we can resort to aloe vera which thanks to its antibacterial properties will help us neutralize it. Do you want to know other options? Here we detail them.
Although it is an aesthetic problem, bad smell in the armpits is a great nuisance for those who have to deal with it. The human body has more than two million sweat glands whose function is to regulate temperature through sweat.

However, this organic matter serves as food for the bacteria which, when they proliferate, cause this unpleasant smell. Because of this, over the years deodorants and antiperspirants have been developed to control it throughout the day.

However, for those who like natural options, there are also some easy and economical solutions that help us.  In this opportunity we want to share the 7 best ones so that you can say goodbye completely to this uncomfortable condition. Try them!
How to treat underarm odor with natural products
Information published by the National Health Service highlights that bad body odour can be caused by hormonal changes, physical exercise, living in hot climates or suffering from certain diseases such as diabetes. Fortunately, today there are many effective options for addressing it.
Of course, it is necessary to ensure good hygiene, shave regularly and wear breathable garments that do not accumulate sweat. You can also try commercial antiperspirants and deodorants, which are often very effective.

As far as natural products are concerned, we should know that most of them come from popular literature and there is no evidence of their effectiveness. However, they are mostly safe to use, inexpensive and can give interesting results. 
Do you dare to try them?


1. Lemon and baking soda for underarm odour
The combination of lemon with bicarbonate of soda gives us a natural antiperspirant ideal for reducing excess sweat and the bacteria that cause bad smell in the armpits. A publication in the Journal of Food Science highlights the antimicrobial effects of bicarbonate, but more evidence is needed.
Ingredients
1 teaspoon baking soda (5 g)
½ lemon
What should you do?
Moisten some baking soda with lemon and rub it on the armpits with a gentle massage.
Let it dry completely and remove any excess.
Use it every morning.

2. Pine water
Pine leaves are believed to have antibacterial and antiperspirant properties, but there are no studies to support this. However, we can use it as an adjuvant against sweating and bad smell in the armpits.

Ingredients :
1 handful of pine leaves
1 litre of water
What should you do?
Put the pine leaves in a pot with a litre of water and let them simmer for 20 minutes.
After this time, add cold water and use the liquid to take a bath.
Repeat as often as necessary to avoid hyperhidrosis.

3. Aloe vera
The gel inside the aloe vera leaf has anti-bacterial properties, as highlighted in a publication in Organic and Medicinal Chemistry Letters. It could therefore help to control bad odour caused by bacteria in the armpits.

Ingredients :
2 tablespoons of aloe vera (30 g)
What should you do?
Rub the aloe vera gel into the armpits and leave it to act until it dries.
Try to wipe off any excess with a cloth because it can stain clothes.


4. Apple vinegar
A simple natural apple vinegar deodorant helps us fight bacteria and excess sweat. A study published in Scientific Reports recognizes that this ingredient has the ability to fight several types of bacteria.

However, there is no evidence to show that it particularly combats underarm odour. On the other hand, it should be avoided on sensitive skin as it can be irritating. 

Ingredients :
4 tablespoons apple vinegar (40 ml)
1 spoonful of alcohol (10 ml)
1/4 cup water
1 piece of cotton.
What should you do?
Mix the apple vinegar with the alcohol and water, and apply it under your arms with a piece of cotton wool.
Let it dry and repeat twice a day.

5. Thyme and rosemary for underarm odour
Thyme and rosemary infusion is another popular remedy to combat this uncomfortable symptom. Both plants have anti-bacterial properties, according to research. 

Ingredients :
1 handful of thyme
1 handful of rosemary
2 litres of water
What should you do?
Bring the two litres of water to a boil and, when it comes to a boil, add the herbs.
Leave it on a low heat for 10 minutes and then turn it off.
When it is at room temperature, use the liquid to take a bath.
You can also apply it exclusively to the armpits with the help of a cloth.


5 natural products to treat underarm odour

iPhone 12 vs. iPhone 11

With the release of the new iPhone devices from Apple, many questions are being asked by consumers. One question that is on everyone's mind is whether the iPhone 12 vs. iPhone 11 is better than the older model. 

Apple has offered people plenty of reasons why their new device is superior compared to the older version. I have listed a few of those reasons below, and I will explain why IPhone 12 may be the better phone for you.

The most significant benefit to the iPhone 12 or over the iPhone 11 is that the device is now a dual-camera device. This is a feature that most cell phones have but not the iPhone 12. Many cell phones only let you take pictures with one camera, but the newest apple model allows you to do both with the same cell phone.


Apple also claims that they have upped the battery life on the iPhone 12 by about twenty percent. I don't know about you, but that seems like a huge deal, especially when you think about the iPhone 11's battery life. 

They also say that they have increased the amount of storage that is available on the devices. Again, I don't know about you, but I would stay away from those models if I were in need of additional storage.


I've been using the iPhone 12 pro for a few days now, and I can say that I like it a lot. I did have one minor complaint with the phone. 

After spending several hours with it, I did experience the battery life issue. I should have known better since the phone lasted so long. It definitely made things more enjoyable using the iPhone 12 vs. iPhone 11.

Honestly, the battery life on the iPhone 12 was a bit disappointing. We want battery life to be much longer than that, but we did not expect the battery capacity to increase.

Regardless, many were impressed with how well the phone lasted throughout their time with it. The iPhone 11 pro max lasted almost eleven hours on the screen, and it was quite enjoyable. I did experience a little bit of screen burn, but overall the screen stayed nice and crisp.

If you are going to buy an iPhone, I recommend staying away from the iPhone 12 models. They are simply overpriced for what you're getting. You can save some money by purchasing the iPhone mini, which has the same features as the iPhone 12 models but for a much lower price.

In any case, this 250 dollars difference obviously weighs heavily when it comes to making a choice. In order of importance in our eyes, they are essentially justified by :

-A better autonomy, while waiting to measure the impact of 5G;
-A more pleasant screen, which comes with an enjoyable design;
-A definite gain in power, which will ensure a longer lifespan, even if it may seem excessive in everyday use;
-Appreciable progress in photography
-5G compatibility, of course.

The iPhone 12 is a fair and beautiful upgrade from the iPhone 11, a progression in continuity. A richer offer. Moreover, both smartphone models are offered with the same storage capacities, showing that Apple sees them as two distinct, complementary but competing offers.

Thus, the iPhone 11 will be intended more for :

Thus, the iPhone 11 will be intended more for :

-Those who don't necessarily want always to have the latest version;
-Those who regularly change their iPhone (every two years);
-Those looking for the best performance/ergonomy/price ratio;
-Or those who almost want the best but don't want to pay the bill.


Because, in the end, the iPhone 11 still has something to seduce. Apple was not mistaken in maintaining it in its offer, and its 220 euros less might well be its best argument even if it is no longer the king of Apple's middle range.

The iPhone 12 review concludes with a statement that may surprise some people, "I do not feel like there is much difference between the iPhone 12 versus the iPhone 11. Both phones are high-tech, attractive, and extremely useful." 

I agree that the iPhone 11 is easier to use than the older model, but I can not honestly say that the iPhone 12 does anything better. Both phones are high-end, high-priced gadgets that you should carefully consider before deciding which one to buy.


iPhone 12 vs. iPhone 11

Canned tomatoes can be prepared at home. This technique has the benefit of saving, as it avoids discarding food and can be kept for a long time if you follow some procedures.
Whether in tomato sauces, pasta or even the famous ketchup, tomatoes have become an essential ingredient in thousands of preparations and recipes.

For many years, canned and tinned tomatoes have been marketed, either to facilitate the preparation of sauces or just to preserve their texture and characteristic flavour.

What about commercial preserves?
Tomato paste or canned or preserved tomatoes are an ideal option when you need it and you don't have a supermarket nearby. They are kept in the cupboard and last for a very long time.

However, many of these products contain preservatives that help keep them in place and are not entirely healthy, which is why it is always best to make your own homemade tomato preserves.

How to bottle tomatoes ?


Believe it or not, making your own canned tomatoes at home is very simple and this is the procedure:

1. First, in a large enough pot, boil the tomatoes you want for a few minutes. What we want to achieve with this is to soften the skin so that the peeling process is much easier.

Tip: A very simple trick to make peeling tomatoes a lot easier is to make an "X" cut at the bottom end of the tomato before boiling it, this will allow the skin to soften better and evenly.

2. After they have boiled for about two minutes (ripe tomatoes take less time) remove them from the water and put them in a bowl of very cold water to break up the cooking and remove the skin. An excellent and quick option is to add ice to the water.
The colder it is, the more effective the process will be and this will help the food not only to maintain its colour and shine but also to retain its flavour much more.

3. You do not need to remove the seed or its interior. Then cut the peeled tomatoes into quarters and place them in a glass jar with a lid. Fill the jar to the brim. You can press the tomatoes a little bit to compress them and make them fit more

4. When all the tomatoes are in, fill the container up to the neck with water and add one teaspoon of salt and one teaspoon of sugar. This will not only give them flavour but will also help them to keep.


And now...
5. Then clean the edge of the bottle and close it tightly. It is best to use special bottles for these preparations that come with a ring around the rim to prevent water from passing through.

6. Once closed, put the jars in a pot of boiling water. This pot should be big enough to hold the whole container and for the water to cover it.

7. Once they are completely submerged, let them boil for 45 minutes.

8. Remove them from the water and leave them to stand overnight or for at least 24 hours.

9. When the 24 hours have passed, store them at room temperature in a cool place where they do not get directly hit by sunlight and you have a year's supply of canned tomatoes.
Why is bottling tomatoes so good?

Bottling the food or canning it is something that has always been, in fact, the best option for maintaining the freshness of the product.

Whether it is tomatoes, peppers, olives and a lot of preparations are packaged with this technique because of the ease, convenience and advantages this gives the food:
The glass is hygienic.
It does not interfere in any way with the taste of the food it contains.
It does not allow the entry of oxygen or any gas. This makes it practically impossible for the food inside to rust or be damaged.
Thanks to the previous point, it helps to preserve the products for a much longer period of time.
It is resistant to both heat and cold, so it can contain many preparations.
It is comfortable to store and use.
There is no development of microorganisms or agents that could damage the food.
It maintains its smell and freshness.


How to bottle your tomatoes and why

Although most of us shave against the grain, if you tend to suffer from ingrown hair, try to use the blade in the direction of hair growth.
he appearance of ingrown hairs is one of the most common aesthetic problems for both men and women. It originates when the hairs grow under the skin, as the follicles become obstructed due to the accumulation of sebum and dead cells.
It is common among those with curly or thick hair, as this makes it difficult for it to come to the surface; furthermore, it can occur due to shaving and lack of exfoliation.
Although its presence does not indicate anything serious, it is important to pay attention to it, as it can cause pain, inflammation and some infections.
Fortunately, before they develop, some recommendations can be put into practice to help avoid them. This time we want to share the 6 best ones so you don't forget to add them to your personal care routine.
Take note!


1. Use exfoliants
If your skin is susceptible to ingrown hairs, you should buy an exfoliating product to remove the impurities that block the hair follicles.
This type of treatment softens the skin's texture and, in the process, removes the dead cells that cause pimples and blemishes.

- Suggestions
Try to use them 2 or 3 times a week, preferably before shaving.
Choose to use natural alternatives such as salt, coffee or coarse sugar.
After using these products, moisturise your skin with a cream or lotion.
See also: How to prepare 5 natural exfoliants to combat arm pimples

2. Choose an appropriate hair removal method
Not all skin types accept every hair removal method that exists. Although they all work if applied correctly, some may cause adverse reactions such as ingrown hairs.
For example, shaving with razors affects the normal growth of hair as it does not pull it out at the root.
Wax can also cause this problem as it weakens the roots of the hair follicles and therefore the hair is weakened and cannot pass through the skin.

- Suggestions
Avoid using shavers if you feel they cause sensitivity to your skin and ingrown hairs.
Pay attention to hair growth when using methods such as waxing.
Choose to use depilatory creams or natural products.



4. Avoid wearing tight-fitting clothes
Although it seems to have nothing to do with it, wearing clothes that are too tight, especially after shaving, can cause difficulties in hair growth.
This is because the skin reduces its ability to "breathe", which affects the health of the hair follicles.

- Suggestions
Opt for loose fitting, cotton or breathable fabrics.
If you have just waxed, avoid wearing tight jeans or similar.

5. Use warm compresses
The application of hot compresses before waxing is one of the popular methods to facilitate hair removal and prevent hair from becoming encrusted.
The heat softens the area, opens the pores and helps to keep the follicles in good condition, preventing them from becoming blocked.

- Suggestions
Heat water and, before shaving, apply it to the skin using a soft cloth.
Optionally, apply warm compresses twice a day, until hair grows normally.
We recommend reading: 4 natural products that help you get rid of body hair

6. Use an antiseptic product
In order to prevent infections in the hair follicles, it is advisable to use a lotion or antiseptic product after depilation.
This is because the blades can break the upper part of the follicle, facilitating the passage of bacteria and microorganisms.

- Suggestions
If you do not have a commercial one, opt for products such as honey, garlic or aloe vera gel.
Do you often suffer from this problem? If you get ingrown hairs every time you wax, follow these tips and reduce them as much as possible. If you notice a pimple or infection in the follicle, consult your dermatologist.


6 recommendations to avoid ingrown hairs

Parents always want the best for their children. When it comes to toys, sometimes we can overdo it. But more than quantity, children need the right ones for their age and abilities.

When we get confirmation that a baby is coming, we start buying a lot of things. We buy, for example, clothes, bottles, baby carriers, nappies and a very long etcetera. However, we don't usually remember the toys until the baby is 3 or 4 months old. Then the search for the best toys begins.

In order to choose the best toys, we must take into account some variables that we will explain below. Advertising or "what is in fashion" tend to be the least significant criteria when giving toys to our little ones.

Children and toys
Children need to play, no doubt about it. It is their way of relating to the world around them and of learning. Toys are basic to encourage play, but they are not decisive.
Why do we say this? Certainly a child plays with toys, but he also plays with a box, a branch or some stones. The child's imagination wakes up at playtime and the magic of seeing them entertained by anything happens.

Although we parents want the best, we must exercise prudence when it comes to choosing the best toys for our little one. We should not get carried away with the most expensive, the most modern or the "latest fashion". All these criteria will have some importance, but they should not be the ones that guide us.

Nor does it make sense that when children have not had the opportunity to play with a toy they should already be given a new one. Parents sometimes make that mistake. The possible reasons are to silence some lack of one's own childhood or a guilt for not having time to share with the children.
Choosing the best toys
As the child begins to talk, he will ask for and demand toys. If it were up to him, he would have them all. However, parents should not only know that this is impossible, but also unnecessary. 
Here are some of the variables you should take into account to choose the best games.


1. It is appropriate to the age of the child :
It is important to follow the age recommendation that toys usually bring, as this information provided by the Institute of Consumer Affairs of Extremadura points out. If it is for an older age than your child is, it may bore or frustrate your child. Likewise, a baby toy will gradually cease to interest the child as he or she grows older.

2. It has more than one possible use :
The toys that offer more than one way to use them are the stars to awaken the child's creativity. Building blocks or nestable parts are perfect examples of the many ways in which one and the same toy can be used. They are ideal for children of different ages.

3. Allows socializing and sharing :
Toys that allow us to play with other children or with the family should always be in our gifts for the children. For example, different balls for sports practice or board games are perfect in this respect.

4. The best toys stimulate the senses :
Toys that stimulate more than one sense are great for the little ones. Also, certain characteristics can make them the best. For example, if they are multi-coloured, make sounds, have opening and closing pieces or textures, they will probably love them.
5. Respect the child's preferences
Every child has a long list of toys they want. Many, surely, influenced by advertising or what other children have.

6. The best toys challenge your skills
It is not only digital games that stimulate a child's ability to excel to achieve a higher score or to pass a level. Puzzles also stimulate and challenge children. Each game with a larger number of pieces can challenge their skills.


7. It doesn't have to be new :
Toys should be passed on from older siblings or cousins to younger ones. Sharing those that are no longer used is a great practice of family unity and solidarity. It can also help a child to be able to give away his toys. That toy he is no longer interested in can be the "best toy" for another child.

8. Respect the environment :
Plastic is the star material for making toys. However, when these deteriorate, they easily become plastic waste that can attack the environment. Likewise, those who use disposable batteries also negatively impact the environment.

9. It has an adequate cost :
The best toys do not have to be the most expensive or the cheapest. The illusion that a new toy generates in a child has little to do with its price.


How to choose the best toys for your child ?

The mandarin is one of the most consumed citrus fruits in the world. It contains vitamins, minerals and fibre.
Whether you call them tangerine, tangerine or clementine, this fruit offers health benefits that we should not overlook.

It is the fruit of the tangerine and one of the most widely consumed citrus fruits in the world.
Citrus fruits include tangerines, oranges, lemons and grapefruit.

All of them are very healthy, with a low glucose level. Therefore, it is ideal for people who need to control their blood sugar levels, who have diabetes or are overweight for example, and therefore need to go on a weight loss diet.
Properties of mandarin orange


Mandarins provide vitamins C and E, group B, and minerals such as potassium, calcium, phosphorus and magnesium. They also contain fibre, carbohydrates, amino acids and water.

- Antioxidants
he tangerine is a good source of vitamin C. Specifically, according to this article, the amount of vitamin C in a mandarin is 35 milligrams per 100 grams of mandarin.
This vitamin is a very powerful antioxidant as it is able to neutralize free radicals that can damage and age the body.
It also contains vitamin A, which is necessary for healthy eyes and the immune system.

- Dietary fibre
Dietary fibre is associated with the prevention of digestive problems. There are two types of dietary fibre, and tangerine contains both.

The first type is insoluble fibre which facilitates intestinal transit. It reduces the risk of diverticular disease and treats gastrointestinal symptoms.
The second type of fibre is soluble fibre. It has the primary benefits of lowering cholesterol and controlling blood glucose.


To take advantage of mandarin fibre and the health benefits it brings, it is important to eat it whole. If we consume it in juice we do not take advantage of the fibre because it remains in the pulp. Calcium, phosphorus and magnesium for the bones
Mandarin contains calcium, phosphorus and magnesium. These elements are vital for building bones and consequently for preventing osteoporosis.

One cup of mandarin orange segments provides 2-4% of the recommended daily intake of these three minerals.

Considerations when consuming tangerine
Due to its taste and ease of consumption it is a good choice as a snack or to complement the children's lunch at school.

Also remember that it is better to consume a piece of tangerine or a cup of segments instead of a glass of juice. And above all you have to take into account that, despite its properties, the tangerine does not replace the application of a medical treatment.


5 reasons to consume mandarin

In addition to using this anti-cellulite cream three times a week, we should monitor our diet and reduce our salt intake so that the treatment is more effective.
A homemade anti-cellulite cream can be prepared both to prevent and to treat this condition. The important thing is to know what ingredients to use and, of course, how to mix them so that they can provide significant benefit.

The vast majority of women suffer when they notice they have cellulite (to a greater or lesser extent and regardless of their weight). At this point, it is important to remember that the keys to combating this problem are: a balanced diet, exercise and the application of the right topical products.

Next, we show you how to prepare a homemade anti-cellulite cream with natural ingredients so that you can start to solve the problem. But remember, the cream alone will not work miracles. You'll need to lead a healthy lifestyle to achieve your goal. 

What is cellulite?
Cellulite is not a serious disease but it is an aesthetic problem that makes people uncomfortable. It is characterised by an irregular appearance of the skin, either in the form of dimples or lumps. The most common areas are the buttocks and legs, but it can also occur in other areas, such as the arms and abdomen.


No single cause has been identified for its appearance but a number of factors have been identified, including : 
- Genetics.
- Smoking.
- Sedentary lifestyle.
- Poor nutrition.
- Poor blood circulation.

For this reason, the treatment to combat it must have a multidisciplinary approach; that is, it will not be enough just to improve the diet or apply an anti-cellulite cream to reduce it as desired.
Homemade anti-cellulite cream :

Ingredients :
15 drops of rosemary essential oil
4 drops of lemon essential oil
9 tablespoons of aloe vera gel (90 g)
10 tablespoons of beeswax (100 g).
15 drops of birch tree essential oil
Preparation
We heat the beeswax in the bain-marie until it melts.

Mix the wax with the aloe gel and stir it well with a spoon so that it gets warm.
Add the three essential oils and stir again with the spoon to integrate everything.
Keep the anti-cellulite cream in the fridge, in an opaque, non-transparent container.


Application :

The application of the anti-cellulite cream is as important as the virtues of its ingredients, since a good technique will allow us to enhance its effects.

We can start, if we wish, with a dry brush, without the cream, using a specific brush with natural bristles or a horsehair glove. This first step, which does not need to be done every day, will allow us to activate circulation and improve lymphatic drainage.
The movements should be smooth, circular and from bottom to top. After brushing, we will apply the anti-cellulite cream and make circular movements with medium pressure.

Other massage techniques
If we want to enhance the effects of the cream, we can have more specific massages in the rebel areas, or have someone else do them for us. Below we tell you which ones are the most effective:

- Knead
With this technique we must pinch the affected area, without it being painful, and then make a soft kneading with the fingertips.

Rotate
Gently pinch a part of the skin about two centimetres long, hold it down and then make a circular movement. Then we will do it with larger areas and more gently.

- Hit
With a closed fist, we will quickly and firmly hit the parts with cellulite.

- Rubbing
For these frictions we will use both hands and it will be an excellent technique to finish the massage, since the movements are bigger than in the previous ones. We will start, as always, from the ankles, and we will use both hands to make circular frictions and go up to the abdomen.


Homemade anti-cellulite cream with rosemary, lemon and birch

This striking fruit can be eaten alone or added to a large number of dishes and preparations, including many types of cakes. Here we bring you 2 recipes.

Cooking cakes and desserts with fruit such as a good peach pie is a way to innovate in traditional homemade recipes. It also allows you to add a touch of natural flavour and sweetness with a very colourful and eye-catching result.

Although it is always advisable to eat the fruit in its fresh form, it is also possible to indulge in a sweet treat from time to time. And the recipes presented in the following article are perfect for enjoying with the family or surprising our guests.

Two ways of preparing a peach tart
Peaches are one of the most appreciated fruits around the world. Their nutritional composition stands out for the contribution of vitamins C and A, fibre, beta-carotene, antioxidants and carbohydrates. It is therefore worth introducing them into the daily diet.


On this occasion, we will discuss two somewhat different recipes: a cake with a soft cream and a cheesecake and fruit cake that does not need to be baked. Two possibilities in which the fruit is the main protagonist, providing unique taste and textures. Choose your favourite!

1. Peach cake
This recipe is very light, as it is based on a soft fruit cream.
Ingredients
Half a kilo of peaches.
115 grams of flour.
150 grams of brown sugar.
200 millilitres of milk
2 large eggs
cinnamon
Peach jam
How to prepare the natural peach cake
First, before starting to work with the ingredients, it is necessary to heat the oven to 190 ºC with heat up and down.
Meanwhile, wash and peel the peaches. Cut part of them into segments, enough to cover and decorate the whole cake. On the other hand, cut the rest in big pieces and put them in a mixer glass.
Add the milk and eggs, as well as the sugar, flour and a pinch of cinnamon. Crush everything to obtain a fine cream.
Grease a mould and pour in the mixture. Place the reserved fruit segments and then put them in the oven.

Leave to cook for 45 minutes.
After this time, check the cooking point with a toothpick. If it comes out clean and dry, it can be removed from the heat.
To decorate, mix a spoonful of water with two spoonfuls of peach jam and paint the surface of the cake. The result is a glossy appearance and finish.
Once it is cold it is ready to eat.


2. Peach and cheese cake recipe without oven.

Unlike the previous recipe, in this case it is a cold cake that does not require baking and is very simple to make. A perfect combination between the crunchy biscuit base and the creamy filling.

Ingredients required for a 20-centimetre diameter detachable mould
250 grams of spreadable cheese.
1 glass of cooking cream or whole milk
2 natural Greek yoghurts.
1 sachet of curd or 5 grams of powdered gelatine
Sugar: 140 grams
50 grams of butter
Sultanas and nuts: 50 grams of each
4 peaches
175 grams of potato biscuits
Preparation step by step
Chop the biscuits with a grinder until a sandy texture is obtained.

Then mix them with the butter at room temperature and add the sultanas and nuts too. Combine all the ingredients well in order to prepare the base of the cake.
First spread the biscuit dough well so that it covers the entire base of the tart and then press it down a little with your fingertips to make it firm. When it is ready, let it rest in the fridge.
To prepare the filling, dilute the curd in a little milk or the gelatine in a little water. However, it is better to follow the manufacturer's instructions to make sure it is done well.
On the other hand, mix the cheese with the yoghurts and pour into a saucepan with 100 grams of sugar and the milk or cream.

Stir with a few sticks so that everything is integrated and heat the whole with the curd or the gelatine. When it comes to the boil, remove from the heat.
Take the mould out of the fridge and pour the yoghurt and milk mixture over the base of the biscuits. Let it rest at room temperature and once it has warmed up, put it in the fridge. 

Leave it there for a minimum of 3 hours, as the most important thing is that it curdles and is very firm.


Peach pie: step by step recipe

Although we may think that there are nights when we don't dream, our brain can go through up to 6 stages of sleep in which mental images are produced.

Sleep is a physiological process that the body constantly needs to replenish the energies depleted during the day, as well as to perform some internal actions proper to the body and its proper functioning. The stages of sleep are the phases that the process goes through.

These stages are vital for a quality sleep without distractions that do not allow the body to rest fully.

Sometimes the stages of sleep can be affected by factors outside the body such as :

- Tobacco consumption
- Excessive coffee consumption
- Alcoholism
- Anxiety
- Stress

How can a body that is entering a state of sleep be physiologically recognised?

By keeping the eyes closed, the electrical oscillations can be seen clearly on the electroencephalogram (EEG) at an alpha rhythm of 8-13 per second.

As the minutes pass, changes associated with each stage of sleep become apparent, depending on the brain's activity.

How are the stages of sleep divided?

Stage 1 :
It belongs to the light sleep stage. It is a short state of drowsiness because it is that stage in which the brain enters and leaves sleep, as well as counting on very easily to wake up.
Within stage 1, the eyes have rapid movements, this process is known as REM sleep while the muscles slow down.
The person is able to perceive auditory and sensory stimuli, being little or not at all refreshing, as it is a stage of minimal rest.
It is also during this stage that sudden muscular contractions occur.
This is why we can sometimes notice this sensation of suffering a sudden fall: it is the perception of going deep into stage 1 to move in a few minutes to stage 2 of sleep.


Stage 2 :
In the second stage of sleep, a pattern is identified in which the movements of the eyes stop. At the same time the dynamic brain waves are slowed down, leaving only one rapid brain wave activity.
In the EEG, brain activity known as sleep spindles is appearing.
Apart from the slow waves, these represent the moment when the body temperature, heart rate and breathing rate start to progressively decrease.

In addition, the blockage of the nervous system begins to stop the sensory stimuli. It is therefore almost impossible to receive information from the outside.
So, this makes it a restorative part of sleep, although in minimal proportions.

Stage 3 :
In this stage of sleep, the person begins to have much slower brain dynamic waves than in the previous stage.
These are the delta waves, which are interspersed with fast but small waves.

This is a part of deep sleep in which the person usually stays for 2 or 3 minutes without eye movements. This means NO REMOVAL sleep, where it is difficult to wake up.
The blocking of the sensory stimuli is intensified. If the person wakes up at this stage, he or she will feel disoriented and confused.
In this period no dreams of image occur, the blood pressure decreases and the growth hormone increases.

Stage 4 :
It is a stage guided almost exclusively by delta waves. It is the intense deep sleep and it is much more difficult to make these people wake up.
There is no eye movement activity or muscle tone. It is usually in this sleep that children tend to wet the bed, sleepwalk or experience night terrors.
This is within the stages of very slow sleep. It usually lasts about 20 minutes and there are no dreams.
However, it is the one that helps us to know whether the sleep was restful or not.

How many sleep cycles are there in a night?
People usually sleep between non-REM sleep and REM sleep. The periods usually range from 70 to 100 minutes.

REM sleep, on the other hand, can last from 5 to 30 minutes, and the rest belongs to NON-REM sleep.

Both cycles are usually repeated every hour and a half throughout the night, and we can reach 4 to 6 REM sleep cycles.


Did you know what the stages of sleep are?

What are the early warning signs of schizophrenia?

1)	What is schizophrenia?  

Schizophrenia is a severe mental condition that has no cure. In the main, schizophrenia is an ailment that affects the way a person thinks, takes decisions, and makes sense of what is going around them, and it also affects how a person interacts physically and emotionally with different situations in their daily lives. 

As a general rule, people diagnosed with schizophrenia tend to behave in an abnormal manner that may affect their cognitive ability, workability, and intellect. And for that reason, it is best advised to engage that people who might be self-aware and feel that specific symptoms apply to them to seek help as soon as possible to prevent any future complications that may be too difficult to handle. 

Conversely, it should be mentioned that schizophrenia does not mean that an affected person would have a split personality or that the actions and behaviors indicate that they have a double character. Being a person with schizophrenia does not imply a full childhood trauma, abuse, or low life quality and conditions. These incorrect yet popular opinions often tend to be widespread and affect how we look at this case and form a false understanding of this mental issue.


2)	Symptoms of schizophrenia. 

At first, it is worth mentioning that not all people who have schizophrenia tend to suffer by the same degree of severity of the symptoms. Symptoms will vary from a person to another, and they tend to appear at different times for different people. For example, while it may take up to years that some symptoms would start to be noticed for some, other people may develop them rapidly.

All in all, below, we will list for you the most common symptoms of schizophrenia and explain them to you:

•	Inability to differentiate time
 
One of the early warning signs of schizophrenia is the inability to differentiate time. A person with this symptom will seem to have a short memory. While he may remember events that happened many years ago, yet he may still have problems remembering things that happen right now. 


As in general, a schizophrenic person would have a blurry concept and track of time, and they may have issues with remembering events and misplacing the order of past events.  

•	Inability to focus

Another one of the early warning signs of schizophrenia is the inability to focus. At this stage, a person may tend to neglect tasks at hand or be distracted to the point that he doesn't even notice that he is being interrupted. 

This includes even daily life tasks, such as talking on the telephone, reading, studying, cooking, and even walking. In general, people with schizophrenia will go through each day with very little attention, which will affect their work and study productivity.

•	Hallucinations

 The most reported symptoms are hallucinations or delusions. People who suffer from hallucinations may become extremely sad or feel that everything around them is terrible, that they are different in a negative way, that they are being watched by someone who will altogether push them to behave strangely, write and talk with peculiar patterns too.


On the other hand, delusions can also cause a person to believe completely untrue things, leading to them acting strangely and even putting themselves in danger. Hence, this may drive schizophrenic people to work, talk and behave aggressively and in a dangerous manner. 

•	Auditory hallucinations

Other warning signs may also include seeing or hearing things that are not there. With that in mind, schizophrenic people would always tend to be talked to, watched, and imagine things that are not real. Hence, they may speak to themselves or act based on what they have imagined as being said to them that sometimes could create a feeling of strangeness and consistent preoccupation. 

Putting all the symptoms in regards, it is then confirmed that people who have schizophrenia suffer from many mental issues and that their behaviors do not reflect their real intention. In fact, as opposed to popular beliefs, schizophrenic people are not aggressive; once they respond well to their treatment, they can amount to great things in their lives, and their condition is not reflective of any poor cognitive abilities.  


What are the early warning signs of schizophrenia?

What are the early warning signs of schizophrenia?

1)	What is schizophrenia?  

Schizophrenia is a severe mental condition that has no cure. In the main, schizophrenia is an ailment that affects the way a person thinks, takes decisions, and makes sense of what is going around them, and it also affects how a person interacts physically and emotionally with different situations in their daily lives. 

As a general rule, people diagnosed with schizophrenia tend to behave in an abnormal manner that may affect their cognitive ability, workability, and intellect. And for that reason, it is best advised to engage that people who might be self-aware and feel that specific symptoms apply to them to seek help as soon as possible to prevent any future complications that may be too difficult to handle. 

Conversely, it should be mentioned that schizophrenia does not mean that an affected person would have a split personality or that the actions and behaviors indicate that they have a double character. Being a person with schizophrenia does not imply a full childhood trauma, abuse, or low life quality and conditions. These incorrect yet popular opinions often tend to be widespread and affect how we look at this case and form a false understanding of this mental issue.



At first, it is worth mentioning that not all people who have schizophrenia tend to suffer by the same degree of severity of the symptoms. Symptoms will vary from a person to another, and they tend to appear at different times for different people. For example, while it may take up to years that some symptoms would start to be noticed for some, other people may develop them rapidly.

All in all, below, we will list for you the most common symptoms of schizophrenia and explain them to you:

•	Inability to differentiate time
 
One of the early warning signs of schizophrenia is the inability to differentiate time. A person with this symptom will seem to have a short memory. While he may remember events that happened many years ago, yet he may still have problems remembering things that happen right now. 

As in general, a schizophrenic person would have a blurry concept and track of time, and they may have issues with remembering events and misplacing the order of past events.  

•	Inability to focus

Another one of the early warning signs of schizophrenia is the inability to focus. At this stage, a person may tend to neglect tasks at hand or be distracted to the point that he doesn't even notice that he is being interrupted. 

This includes even daily life tasks, such as talking on the telephone, reading, studying, cooking, and even walking. In general, people with schizophrenia will go through each day with very little attention, which will affect their work and study productivity.


•	Hallucinations

 The most reported symptoms are hallucinations or delusions. People who suffer from hallucinations may become extremely sad or feel that everything around them is terrible, that they are different in a negative way, that they are being watched by someone who will altogether push them to behave strangely, write and talk with peculiar patterns too.


On the other hand, delusions can also cause a person to believe completely untrue things, leading to them acting strangely and even putting themselves in danger. Hence, this may drive schizophrenic people to work, talk and behave aggressively and in a dangerous manner. 

•	Auditory hallucinations

Other warning signs may also include seeing or hearing things that are not there. With that in mind, schizophrenic people would always tend to be talked to, watched, and imagine things that are not real. Hence, they may speak to themselves or act based on what they have imagined as being said to them that sometimes could create a feeling of strangeness and consistent preoccupation. 



Putting all the symptoms in regards, it is then confirmed that people who have schizophrenia suffer from many mental issues and that their behaviors do not reflect their real intention. In fact, as opposed to popular beliefs, schizophrenic people are not aggressive; once they respond well to their treatment, they can amount to great things in their lives, and their condition is not reflective of any poor cognitive abilities.  

Melatonin plays an essential role in the management of obesity, partly because of its ability to increase the body's thermogenic capacity. We tell you how supplementation with this hormone can help the weight loss process.
Obesity can be defined as a generalised excess of body fat that responds to a positive energy balance whose origin is located in a multifactorial and complex network related to the physical, psychological and social sphere of the human being. 

Do you know what the role of melatonin is in the management of obesity? 

Most of those who suffer from obesity suffer from what is known as chronodisruption, an internal imbalance whose maximum representative is sleep disorders and which does nothing more than help them to continue accumulating body fat. Thus, it seems that improving the quality of sleep is fundamental and melatonin plays an essential role in this.

- Sleep and obesity
Sleep is an essential process for restoring cellular energy stores and restoring homeostasis of the central nervous system and other body tissues. Both tasks are fundamental to ensure the correct functioning of the organism and, therefore, to maintain an adequate body composition.
In this sense, it is known that most people suffering from obesity go to bed late and do not achieve a good night's sleep. This makes them tired during the day and, as a consequence of their lack of energy, they eat more - to get energy - and move less - to save energy.

The body needs energy to carry out its vital functions. When it has not obtained enough through sleep, it leads us to eat more and move less.


At the same time, the organism of these people only invites them to eat worse: the lack of sleep generates a great discomfort that the person ends up resolving with the most pleasant stimulus he or she knows: the combination of fat, salt and sugar. This combination, coincidentally gives sense to what we call "junk food".

Junk food is one of the greatest sources of pleasure as a result of the release of dopamine it generates. 

Everything described will make that at the end of the day the person is full of energy and, again, wait more to go to sleep. This, in addition to all the above, will increase the chances of resorting to 'junk food' as a source of entertainment to solve the discomfort generated by the boredom of when everyone is asleep.

The role of melatonin in the management of obesity :
Melatonin is a hormone synthesized by the body with the main mission of regulating the sleep-wake cycle. This means that this hormone establishes when we sleep and when we are awake. It is regulated by light, so if it doesn't respond to natural light stimuli it alters all internal functioning.

As we have been saying, most people with obesity have difficulty in maintaining a quality night's sleep and this not only indicates that their circadian rhythm is altered, but also reinforces this alteration. This is why, in addition to improving sleep hygiene, melatonin supplementation is essential.

Furthermore, in 2018, a group of Spanish researchers published a study carried out with animals in which they demonstrated how chronic supplementation with melatonin favoured the conversion of white - harmful - fat into beige - fat-burning - adipose tissue and increased the thermogenic activity of brown fat. The result of this research has been published in the Journal of Pineal Research.


Melatonin supplementation :
Supplementation would consist of taking 2 milligrams of melatonin in the form of extended release tablets. The ideal time to take them would be between two and three hours before going to sleep, although this could vary depending on the subject.

However, recent research has shown the effects of using higher doses. The results have been positive in doses of up to 100 milligrams, and adverse effects have been ruled out. This is indicated in an article published in the European Journal of Clinical Pharmacology.
In any case, melatonin supplementation should always be guided by a professional expert in the field. A professional may also vary the optimal dose, adjust the most appropriate time to take it and evaluate possible interactions with other medications
