According to Dr. Olga Malchanova, senior researcher at the National Medical Research Center for Treatment and Preventive Medicine, to lower the level of cholesterol in the blood, you must follow a diet and exercise physical activity.
And the doctor, in an interview with Gazeta.Ru, notes that to find out the level of cholesterol, it is necessary to conduct a blood test. If it appears to be high, a doctor should be consulted, who will first of all prescribe a diet that is low in meat, especially fatty. Sometimes, two days a week must be abstained from eating foodstuffs of animal origin, and after 3-6 months a new analysis must be conducted to find out the level of cholesterol, which will reflect the effectiveness of the diet followed as prescribed by the doctor.
And she says: "Physical activity must be added to the diet, at least ten minutes of exercise in the morning, and additional activity can be added. In this case, self-capabilities in physical endurance must be added. Therefore, you must start with 5-10 minutes of light activity. It is necessary to be "These exercises are fun. In suitable weather, you can ride a bicycle, run, or roam for at least half an hour a day. You can also walk 6-10 thousand steps daily."
According to her, sometimes diet and physical activity do not help lower the level of cholesterol in the blood. Therefore, the doctor is forced to prescribe statins. And she stresses that prescribing medications does not mean abandoning diet and physical activity, but rather all of them must be followed, then the level of cholesterol in the blood will decrease, which greatly reduces the risk of cardiovascular diseases, including stroke and myocardial infarction.
Your phone addiction puts you at risk of 8 troubling physical and mental health conditions : The Sun
A recent study found that 30 minutes of physical activity a week can increase the likelihood of developing high blood pressure, which can negatively affect heart health.
Experts point out that this is not the only negative impact of smartphones on our general health, and these devices can harm our physical and mental health alike.
Here, experts reveal the ways a smartphone can affect our body and mind, and how we stay healthy.
Fear of losing a mobile phone
If you can't bear to be separated from your phone, this may be a sign that you have a fear of losing a mobile phone, which is known as "nomophobia".
A YouGov study found that 53% of smartphone users worry about losing their phone, running out of battery or being out of network coverage.
Experts advise facing this fear: Start by leaving the phone away from you, and gradually increase the time you spend without the phone.
Texting thumbs up
If you're a non-stop user who can't stop texting and have pain in your fingers, this could be a condition known as the "Tinder Finger," or Texting Thumb.
And a 2019 study in the Journal of Public Health found that although the discomfort may be short-term, if left untreated, it can lead to tendinitis and even long-term disability.
So reduce the habit by taking breaks from heavy texting or typing every 20 minutes.
Phantom ringing syndrome ( PHANTOM PHONE POCKET SYN-DROME)
This is when you think your phone is vibrating or ringing in your pocket, alerting you of a text or a call, but in reality there is no connection and no new messages.
And research in the United States, at the Georgia Institute of Technology, found that 90% of participants suffer from this syndrome, when the phone becomes an integral part of their lives.
Keeping it on your desk or a table nearby can relieve symptoms. If not, cognitive behavioral therapy may help.
Damage to the eyes at night
We check our phone an average of 150 times a day, and a study in Texas found that using it late at night increases the risk of long-term eye problems such as macular degeneration, when the center of the retina, the macula, deteriorates, distorts or loses vision.
It is advised to follow a simple eye-protection trick that requires that for every 20 minutes on the phone, look away for 20 seconds.
Browsing before bed also affects the sleep hormone melatonin, making it difficult to fall asleep, so it's best not to do it.
fat accumulation
Being glued to your phone increases your risk of obesity by 43%, Columbia researchers from Simon Bolivar University say, cardiovascular problems and even death.
Another study, in 2018, published in the journal Physiology and Behavior, found that using a phone while eating increases calories by 15%.
This may be enough reason to get rid of the phone while eating.
Tech Neck Syndrome
It is a pain in the neck caused by the pressure that this part of the body is exposed to by constantly watching your screen.
While browsing the phone, the person bends his neck forward, bends his head down, and does not move his head for a long period of time.
Excessive bending of the head forward leads to pain in the neck, shoulders and spine, and neglect can result in changes in the neck vertebrae, ligaments, muscles and even the supporting bones.
Tilting your head from side to side, or up and down can help manage this pain.
The phone screen causes damage to the skin
While more research is needed into the link between phone radiation and skin, a University of Arizona study found that phones are 10 times dirtier than a toilet seat.
Using headphones or simply placing the phone on speakerphone will limit face-to-face contact, and regular screen cleaning should ward off pimple-causing bacteria.
Browse less to stay smarter
If you're frequently looking at your phone for answers to questions you already know, it can make you mentally lazy.
And a study published in the Journal of the Association for Consumer Research found that awareness and understanding decrease if a smartphone is within easy reach.
Experts reveal the best types of spices to add to your morning coffee to relieve flatulence : Express
Most of us experience flatulence from time to time, especially after eating certain foods. This annoying condition usually goes away on its own.
While bloating is common, it can lead to a feeling of a full stomach, and sometimes it can be painful or uncomfortable.
Fortunately, there are many ways to get rid of this annoying feeling, including some ingredients that can be added to your morning drink to help reduce bloating.
According to nutritionist Trista Best, "cinnamon is one of the best anti-inflammatory spices to add to coffee."
Cinnamon is said to contain "powerful antioxidants and anti-inflammatory compounds that can help reduce inflammation in the body."
Dietician Mary Spaat agreed, saying, "Cinnamon has anti-inflammatory properties and can help reduce bloating by aiding digestion."
Cinnamon contains a compound called cinnamaldehyde, which contributes to its "natural sweetness".
"Cinnamon has a natural sweetness that can enhance the flavor of coffee without the need for added sugars or artificial sweeteners," Sabbat added.
While cinnamon would be a healthier alternative than adding sugar to your morning cup of coffee, the NHS offers different advice, suggesting limiting your caffeine intake, which includes coffee, if you suffer from flatulence.
The Health Authority offers six helpful tips if you want to beat bloating:
Exercise regularly
Chew food with your mouth closed to avoid swallowing air
Drink plenty of water
Eat foods rich in fiber if you are constipated
Eat small, frequent meals instead of large ones
Massage your stomach from right to left to release trapped wind.
As for recommendations on what not to do, in addition to reducing your caffeine consumption, it may be helpful not to drink too many sodas.
The health authority also suggests reducing alcoholic beverages.
There are also some foods that are known to cause gas, which may lead to bloating, such as cabbage, beans or lentils.
Additional tips include not eating too many processed, sugary, spicy or fatty foods.
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