Health
How many times have we gone to bed and been unable to sleep because we feel heavy and unwell? This is probably because we have eaten foods not recommended before going to bed, as they are difficult for the body to digest. For this reason, we should know which are the least recommended foods at night.
As the day goes on, our body enters different states, and our metabolic rate is not the same throughout the day. In the last hours of the day, our biorhythms work more slowly, so digestion is not as fast as during the day, which makes us control more of what we eat and make the task easier for our digestive system, in addition to sleeping better and resting.
There are certain foods that during the day are very healthy and necessary, but at night can harm us more than improve our health. These are foods that inflame our stomach and produce a series of discomforts derived from the fermentation process they carry out in the stomach. It is important to keep in mind the foods that can produce this discomfort in order to avoid eating them at night.
Among the foods considered heavy at night are those with a high fat content. Fats follow a complex process until they are fully digested, so they greatly slow down digestion, making it heavier and more uncomfortable. Some foods we should avoid because of their fat content are ice cream, cold cuts, chocolate, fried foods…
Fruits can be another of the foods that, along with vegetables and citrus juices, can cause discomfort, as they are a type of food that, when fermenting in the stomach, generates a series of acids that can create a sensation of acidity, while stimulating the nerves of the stomach that become sensitized and can make us feel even more bloated. Something similar happens with very seasoned foods, as they irritate the stomach walls.
It is important to avoid foods rich in dairy, especially if we are lactose intolerant, as our digestive system will be greatly affected, and we will feel general discomfort. Legumes are another type of food we should avoid at night, as our body secretes a series of enzymes to digest them; if we are not used to eating legumes, the levels of that enzyme are low, which will make their digestion difficult.
It is important to keep this in mind so that we can go to bed and rest peacefully, since correct digestion will help us relax and maintain optimal rest, so that we wake up the next day as good as new and ready to face a new day.
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At Carvajal Aesthetic Clinic we have published numerous articles about the impact that the foods we eat have on the health and beauty of our skin.
To favor its protective function against external aggressions to which our skin is exposed almost permanently, we need to consume vitamins and minerals with antioxidant properties daily; and to enhance perspiration and elimination of toxins through the skin, we need to hydrate it daily, both from the inside and outside.
The keys to a healthy diet for our skin, and of course for our body in general, are the use of fresh and seasonal products and the abundance and diversity of those of plant origin: fruits, cereals, legumes and vegetables.
A diet adjusted to these patterns will ensure an adequate supply of nutrients to our skin and thus it will be possible to keep it healthy and beautiful. However, depending on the skin type, needs may vary and it may be advisable to increase the proportion of certain nutrients. Let’s see what is advisable in each case:
Combination Skin
Combination skin, as you know, is a combination of oily and dry skin and therefore usually presents the same problems associated with each.
If this is your skin type, it is advisable to include nuts and seeds in your diet, whose antioxidant properties and high content of omega 3 and 6 fatty acids will help improve its health.
Vegetables rich in beta-carotene, such as orange, red and green fruits and vegetables, carrots, pumpkins, melons… are also highly recommended, as they contribute to the good condition of the deeper layers of the skin and thus improve its firmness and smoothness.
Dry Skin
Dry skin is characterized by its low hydration level. Therefore, it is essential to drink at least two liters of water a day, including of course the amount contained in infusions, soups or broths.
Fresh fruits and vegetables will also help you maintain an adequate hydration level and, thanks to their high vitamin and antioxidant content, will improve the health and luminosity of your skin.
Oily Skin
One of its fundamental problems, and probably the one that most worries people who have it, is excess sebum secretion, which gives the skin an unwanted, excessively shiny, moist and greasy appearance.
A proper diet is essential to keep this problem at bay. Your diet must not lack fiber-rich foods or diuretics. The latter favor the elimination of toxins and thus help cleanse the body. Leafy greens, asparagus, artichokes, citrus fruits, cereals, legumes and red berries are especially recommended.
Finally, it is especially important to avoid the consumption of saturated fats, as these would significantly worsen the problem.
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Melanin is the pigment responsible for skin color, that is, the cause of tanning. Thus, it protects our skin from the action of ultraviolet rays.
Some foods contain substances that favor melanin production; we can therefore say that they have beneficial properties for the skin, especially at this time of year. Among the most notable substances with this property are beta-carotenes and vitamin A or retinol. Regarding the former, they are very appropriate for the skin to acquire a good tan, although care must be taken not to abuse them, as this would lead to an undesirable orange tone. Regarding vitamin A, its ability to favor cell regeneration and its antioxidant properties must be added, making it very effective in combating free radicals, which, as we know, are the main cause of cellular aging.
According to the above, and now that the time has finally come to receive the first rays of summer sun, it is advisable to consume foods rich in beta-carotenes and certain vitamins that help us better protect our skin from the sun and achieve a beautiful tan. Let’s see which are the most recommended:
– Orange, red or green fruits and vegetables, such as carrots, cabbage, spinach, red pepper, tomato, apricot or lettuce.
– Whole grain products, such as rice, pasta or bread, are also very suitable due to their high vitamin B content, which helps maintain an optimal hydration level and speed up tanning.
– Foods rich in vitamin E, which prevents the action of free radicals, such as olive oil and nuts.
– To prolong the duration of the tan, fatty acids are highly recommended. You can find them in oily fish.
– Foods rich in vitamin C are also essential at this time of year. Two of its most notable properties: on the one hand, it is a powerful antioxidant and therefore protects cells from free radicals, thus combating cellular aging; and, on the other hand, it is essential for the production, maintenance and stability of collagen, a fundamental protein in the composition of cartilage and bones, responsible for nourishing, strengthening and holding tissues together.
Finally, it is worth remembering that the way food is cooked significantly influences its properties: the less cooked the food, the more properties it has; in addition, when heated, vitamins are rapidly oxidized and the nutritional value of the food is degraded.
It is also more advisable to eat fruit with skin rather than without it, since the skin contains more vitamins and also provides fiber.
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Importance of Breathing to Achieve Relaxation States
The need for adequate rest, especially after physical or mental activity, is essential to recover the energy consumed. On the contrary, insufficient or inadequate rest can lead to mood alterations, physical exhaustion, mental confusion, etc.
Breathing is a fundamental and essential instrument for our body to achieve an adequate state of relaxation, both from a physical (muscular) and mental (emotional) point of view. There is a bidirectional link between emotions and the state of the muscles. A relaxed muscle sends information about its state to the mind (brain), which in turn benefits from this state and can influence the muscle to relax. It is impossible to relax mentally if the muscles do not also relax, just as it is impossible to relax muscularly if we do not achieve mental relaxation.
What Aspects Should Be Taken into Account to Achieve Good Relaxation?
Before starting a relaxation session, several aspects must be taken into account:
The place must be quiet. Make sure the phone does not ring, the door is not opened suddenly, etc.
Ideally, the exercises should be done on a hard surface, such as a mat on the floor, for example, but they can also be done on a bed.
The most appropriate posture is lying on your back, arms extended along the body and legs slightly apart with feet falling to the sides. The body should be as horizontal as possible, neck and neck well extended and straight. Mouth closed, but it is very important not to press the teeth, that the jaw is relaxed. Eyes, it is advisable to keep them closed or half-closed.
The room temperature should be adequate. It would be very difficult to relax in places with a lot of air conditioning or, on the contrary, where it is excessively hot.
The light should be soft, creating an atmosphere of semi-darkness.
It is advisable to establish a fixed schedule so that both the body and the mind get used to that situation and thus facilitate relaxation.
Clothing should simply be comfortable, loose, without pressure on the waist, chest, etc.
The time that relaxation should be practiced can be approximately 15 minutes at the beginning, and can be increased later with practice.
If for some reason an interruption occurs during the session, try not to get up and run out abruptly, as this would have a terrible effect on the relaxation process. It is advisable first to take three deep breaths, then open the eyes, stretch all the muscles (as if yawning) and, finally, get up. This is how each session should always end.
What Is Breathing and What Function Does It Perform on Our Body?
Breathing is a mechanical process that occurs through the rhythmic contraction of the respiratory muscles, causing increases and decreases in the thoracic cavity. It consists, first of all, of the entry of air through the respiratory ducts from the atmosphere to the lung (inspiration), which is where the true function of the respiratory system occurs, that is, the exchange of gases between the blood and the air. Subsequently, the blood loaded with oxygen reaches the different organs, and then the transport of carbon dioxide by the blood from the tissues to the lung occurs, from where the air is expelled out of the lungs (expiration) to the outside. This process that occurs one after another is called pulmonary ventilation.
Pulmonary ventilation depends, among other things, on the concentration of gases in the air, the amount of hemoglobin (the substance responsible for fixing oxygen to the red blood cell or red blood cell – red blood cells), the heart rate, etc. At rest, for example, normal breathing has a rhythm in which inspiration and expiration are similar in duration, so that the respiratory function is reduced to a minimum, since the oxygen needs at that moment are minimal, while during, for example, physical exertion, the oxygen needs of the muscles increase, as does the need to eliminate carbon dioxide, formed in greater quantity by the exertion. In these exercise situations, an increase in respiratory frequency occurs, just as it also occurs in certain situations of high activation or restlessness.
Therefore, the main mission of breathing is to ensure tissues receive sufficient oxygen supply and the elimination of carbon dioxide, and this is possible thanks, on the one hand, to the action of the respiratory system, which provides the necessary oxygen to the cells of the body and the elimination of carbon dioxide produced by the tissues, and, on the other hand, the cardiovascular system, which serves as a means of transport for these substances with the help of the red blood cells. We must not forget that the respiratory and cardiovascular systems are intrinsically related.
Breathing can be considered one of the most important functions of the body, as it is essential for life. The influence of civilization, customs and certain harmful learned attitudes have accustomed people to an incorrect and unnatural type of breathing, which has resulted, on many occasions, in an increase in some respiratory diseases.
How Can Breathing Techniques Help Us in Our Daily Life?
Currently, in our society there is a wide range of psychosomatic diseases, which are fundamentally a consequence of lifestyle or are associated, on many occasions, with stressful situations, or inappropriate behaviors; this is the case, for example, of essential hypertension, headaches, some gastric disorders, etc. Learning psychology has been studying this type of behavior for a long time and, as a consequence, has generated a multitude of useful methods for their treatment, with great successes on many occasions.
As we have said, many of today’s diseases have their origin in the way the subject responds to certain circumstances. For example, in situations of high activation, such as stress, it is important to know how the subject acts, in order to be able to modify those behaviors that are inappropriate, or train them in those others that, being adequate, are not in their repertoire. For this, various techniques can be used. In general, relaxation and specifically progressive muscular relaxation has always been considered the method par excellence for the subject to reduce their activation levels, both in stressful situations and at rest. However, some recent studies have shown that the use of breathing techniques can be equally or even more effective than the progressive muscular relaxation technique when it comes to achieving control of activation by the subject. Obviously, the use of breathing techniques would become the procedure of choice in this case, for achieving reductions in psychophysiological activation, as it is a simpler and fundamentally faster method than relaxation techniques. The use of breathing techniques has a great tradition throughout history. The problem that has always prevailed is that these techniques have not been backed by controlled research that validates them, although currently there are already quite a few controlled studies that unequivocally demonstrate their effectiveness.
What Steps Should Be Followed to Self-Apply a Relaxation Technique?
Breathing should always be abdominal or diaphragmatic (that in which we mainly move the abdomen), so that the largest possible amount of oxygen reaches the lungs.
To know that you are performing correct abdominal breathing, you can follow the following instructions:
Place one hand on your abdomen and notice how with each inhalation (introduction of air into the lungs) it rises and falls with each exhalation (expulsion of air to the outside).
Gently press the abdomen to make the air pass to the chest and lungs.
Hold the air for 2 or 3 seconds.
Exhale the air through the mouth, gently and slowly. Check that the first thing that contracts is the abdomen. Then you will notice how the air leaves from the lungs to the mouth, while all the muscles of the chest relax and a slight and soft whistling sound is emitted as the air is expelled.
The steps to follow to apply a relaxation technique would be the following:
All sessions should begin with three slow and abdominal breaths, as explained. Try to make the breathing somewhat slower than usual, and the exhalation slower than the inhalation. The exhalation should last approximately twice as long as the inhalation.
Using Jacobson’s summarized progressive relaxation technique, begin by becoming aware of the tension and relaxation of the different muscles. The most appropriate way is to tense and relax each of the muscle groups listed below and, finally, take a deep breath as already explained.
Relaxation of face, neck and shoulders in the following order (repeat each exercise three times with rest intervals of a few seconds):
Forehead: Wrinkle, exerting tension on the bridge of the nose and around the eyebrows.
Eyes: Open and close. Notice the tension in the eyelids and on the outside of the eyes.
Nose: Wrinkle, exerting tension on the bridge and nostrils.
Mouth: Smile broadly. You will notice the tension in the upper and lower lips and in both cheeks.
Tongue: Press the tongue against the palate.
Jaw: Press the teeth, noticing the tension in the lateral muscles of the face and temples.
Lips: Pucker as if to give a kiss.
Neck and nape: Move the head YES-NO and right-left.
Shoulders and neck: Raise the shoulders pressing against the neck.
Relaxation of arms and hands with the following progression: Contract, without moving, first one arm and then the other with the fist clenched, noticing the tension in arms, forearms and hands.
Relaxation of legs: Stretch first one leg and then the other, lifting the foot up and noticing the tension in legs: buttock, thigh, knee, calf and foot.
Relaxation of chest, abdomen and lumbar region (these exercises are best done sitting on a chair):
Back: Raise arms until they form a right angle with the forearm and bring elbows back. You will notice the tension in the lower back and shoulders.
Chest: Inhale and hold the air for a few seconds in the lungs. Observe the tension in the chest. Exhale slowly.
Stomach: Tense stomach until you feel tension in the navel and surrounding area.
Waist: Tense buttocks and thighs. The buttocks lift off the chair.
Quick and complete relaxation: It consists of tensing and relaxing all the muscles at once. It can be done lying down or standing. It requires some experience, but once acquired, a correct state of relaxation can be achieved in just a few minutes.
The last step after each relaxation session is to take three or four deep breaths. Before finishing the session, it is advisable to spend a few minutes observing our breathing, until it becomes constant and regular.
When we are very well trained in this relaxation technique, which is achieved by practicing it many times, it is possible to practice only the quick and complete relaxation part and the subsequent deep breaths, thus achieving excellent results.
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Homemade Detox Foot Bath
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Homemade Detox Foot Bath
Detoxifying Through the Feet
For centuries, the feet have been recognized as central points for healing. Years ago, the Chinese began defining reflexology points on the foot. These points are considered energy channels that connect with the rest of the body and the major organs. During a detox foot bath, the hot water and other ingredients stimulate those organs. These in turn eliminate the toxins and metals that have accumulated in the body through these channels to the feet and out of the body. Detoxifying through the feet not only benefits your internal organs, but also your circulatory, lymphatic and respiratory systems.
Detox Bath Recipe
One of the most effective detox foot bath recipes can be made in your kitchen. Mix 1 cup of salt, 1 cup of Epsom salts and 2 cups of baking soda. Mix well and store in an airtight container. When you are ready for your bath, fill a foot basin with hot water. As hot as you can comfortably tolerate. While filling the basin, add 1/4 cup of the detox mixture. Find a relaxing place to sit and sit with your feet in the water for 30 minutes. The hot water and combination of salts work to filter toxins from your system and carry them through the reflexology channels out of the feet.
After the Bath
As soon as you take your feet out of the bath, brush them with a natural fiber brush. This will help remove any toxins clinging to the skin and also remove dead cells. After brushing, rinse with warm water. If you feel the need to soften your feet, rub them with 100% aloe vera. This is also a good time for a relaxing foot massage. Do not use lotions with additives, as your feet will quickly absorb whatever they contain. For maximum benefits, take a foot bath every night for a week, then twice a week for a month. After 30 days, once a week is recommended for maintenance.
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