Top 10 Common Dreams and Their Meaning

Everyone dreams. It is only a matter of whether you remember the dream or not.

While dreaming, our central nervous system goes into an active state and the body experiences some physiological changes. Our brain waves change, the heart rate increases and breathing gets more rapid. Also, large muscle movements are inhibited in order to prevent injuries.

While the science behind dreaming is still largely unexplored and filled with uncertainties, the idea that dreams are an expression of our emotions, the physical changes in our body, cultural assumptions and personal experiences has been growing in popularity among psychologists.

Interpreting dreams can prove to be very difficult, so we tried to provide you with a list of the most common dreams and their interpretation. Most dreams have positive and negative versions which suggest what the dreamer is feeling at the moment.

Dreams have always eluded scientists from ancient times. Some have considered them to be a message from the gods, some think they hold the secret to our future and some have been able to reach extraordinary experiences through dreams. What we need to remember however, is that dreams are a product of our own minds, which may in fact be as mystifying and enigmatic as the first.

1. Falling or Drowning

In your sleep you are scared and falling in mid air or drowning. The meaning of falling in dreams is feeling insecure and having nothing as a support. The meaning behind drowning is being overwhelmed are feeling ready to give up.

The positive variant of this type of dream is the flying dream. Such dreams are always delightful and enjoyable and everyone who’s had them remembers them as their favorite dreams. Sometimes you use flying as an escape from a bad situation, you may be using wings or flying devices or may just be floating above ground by peddling your feet or flapping your hands. The many variations of flying dreams have many different meanings but it generally reflects your determination, confidence and spiritual aspirations.

2. Being Naked in Public

In this dream you are either nude in front of a large audience, or you are dressed improperly for the situation (for example you are at work in your pajamas). The meaning behind this dream is that you feel vulnerable and exposed, revealing too much about yourself. You may also feel liberated and free.

If in your dream you feel well dressed, it could be a metaphor as how you feel about your body.

3. Being Chased

Usually you are being chased by a threatening entity like an attacker, wild animal or monster. Sometimes the villain catches you and harms or kills you. The dream could also be a replay of a previous event in your life.

This type of dream usually occurs when we are feeling threatened by someone. You were frightened before going to sleep. This might cause sleep problems as you might wake up during the night because of the intensity of the dream.

The positive correspondent of this dream is being embraced or loved. The person we are embracing is not necessarily someone we have a love interest with, it could be a total stranger, someone you barely know or a public figure. This dream may reflect our desire to connect with the person that we are embracing or with a quality that that person represents.

4. Failing a Test

You may arrive late for your test, be unable to find the testing room, be totally unprepared for the subjects or you may not be able to finish in time. Other variations of this type of dream could also involve playing in a band or a sports event.

This nightmare occurs frequently, even for those who have graduated from school long time ago. It is usually an expression of your fear of failure.

The positive variant of this dream is performing extremely well at a test.

5. Being Lost or Trapped

If in a dream you are lost trying to find your way out of a maze-like structure (forest, city streets, large building) or you can not move (trapped in a cage, web or being buried alive), sometimes being unable to breathe or scream, you may be confused in real life, not knowing what to do or where to turn.

One possible positive variant of this dream is discovering new spaces such as hidden rooms in your house or new areas in your neighborhood. This dream may signify the fact that you feel as if you’ve found something amazing that you wish to explore, like a new part of your personality or a new skill.

Another possible positive correspondent of the “being lost or trapped” dream is having the ability to walk through walls in your dreams. Walls are a signify obstacles and problems you encounter in your life. Walking through walls in your sleep may be a metaphor of your confidence to overcome these obstacles.

6. Missing a Boat, Plane, Train or Bus

In this type of dream you are missing a plane, boat or any kind of public transportation, missing tickets or you could arrive late at an important event. The meaning of this dream is that you feel as if you’ve missed an opportunity in your life or that you need to make an important decision. It could also represent the fear of not being able to make a connection with someone.

Although very infrequent, dreams about traveling happily signify that you are pleased with yourself and the opportunities that you’ve taken advantage of.

7. Bad Teeth

In this type of dream, your teeth are decaying, they fall out of your moth into your hands or you simply discover that your teeth are missing. Such dreams may reflect your anxieties about your appearance or fear of embarrassment and lack of power.

A positive variant for this type of dream is unknown at the moment.

8. Ill or Dying

If, in a dream, you or one of your loved ones is ill, injured or dying, you may be emotionally hurt or fear that you will be. If in the dream you are the one that is dying, you may be unhappy with your current situation and be seeking for a change in your life.

Some think that seeing one of your loved ones dying in your dreams can be a bad omen. However, this type of dream can also be an indicator of the fact that you feel as if you’re lacking a quality representative for your loved one. You may feel that you’re loosing them or that you want them to go away.

The opposite variant of this dream is being healed, giving birth or being reborn. You may have this dream when recovering from an illness or getting a new start. Pregnant women often dream of giving birth, reflecting their hopes for their new baby. Additionally, giving birth may also represent the hopes and excitement for a new life with your loved one.

9. Car Problems

There are a lot of variations to this dream. You can be in or outside the car, you can be driving or on the passenger seat, you might lose control of the car, have no breaks, no steering, crash into something or head over a cliff.

The usual meaning of this nightmare is that you feel you have no control over the events of your life.

In the positive variant of this dream you are enjoying your ride. You would be driven by someone you find attractive or driving yourself, having complete control over the vehicle. If the car is good looking, that may be the reflection of how you feel about your own body.

10. Phone or Machine Malfunctions

Most of these dreams involve difficulties in using a telephone (trouble dialing, bad connection or getting disconnected), problems with your computer (a virus deletes all your files, loss of Internet connection) or machines jamming.

Most of the times this dream signifies the fear of loosing touch with someone or being unable to make a connection on an emotional level with one of your loved ones. It can also refer to a health problem, your body not working properly.

The positive variation of this dream, a phone or machine working perfectly, occurs very rarely.

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Top 10 Vitamins

Vitamins are nutrients with different functions in the human body which can only be obtained through our diet. As such, making sure we intake enough vitamins through the food we eat is very important. In this article we tried to make a list of the 10 most important vitamins (actually 11) and give a few details of what each one of them does for our body.

As an important note, please consult a medic or nutritionist before taking any supplements.

1. Vitamin D (Ergocalciferol, Cholecalciferol)

Vitamin D is particularly important in children diet as it is essential in the absorption of calcium and phosphorus, which ensure that our bones grow strong and healthy. Vitamin D is also vital for adults in order to prevent weakening of bones and to strengthen teeth. Other benefits associated with vitamin D are building muscle strength, prevent heart diseases and cancer, improvement of immune system and reducing the overall risk of premature death.

The best source for this nutrient is the sun, as the body will manufacture its own vitamin D from cholesterol. This process is caused by the action of sunlight on the skin. Some people however can’t make enough vitamin D from the sun: people with darker skin tone, older people, over-weight or obese individuals or people living in temperate or cold climate.

Other sources of Vitamin D are very rare and are represented by foods like fatty fish (tuna, salmon, mackerel, herring or sardines) and diary products.

The recommended daily intake of Vitamin D is 5 micrograms (more for older people).

2. Vitamin A (Retinol)

Vitamin A ensures a healthy vision and has an important role for the immune system. It also helps bones to develop and cell growth and division. The best sources of vitamin A are carrots, spinach, sweet potato, breakfast cereal, juices and diary products.

Most fruits, vegetables and multivitamin supplements contain vitamin A in its inactive form: beta-carotene. Our body will naturally form as much vitamin A as it needs from the beta-carotene intake and any surplus will be eliminated. Overdosing with vitamin A from supplements could cause hip fractures, pregnancy complications and could interfere with the benefits of Vitamin D.

Usually we can achieve our recommended daily intake of beta-carotene (about 800 micrograms) through our diet and if you’re taking multivitamin supplements, you’re sure to have as much vitamin A as needed.

3. Vitamin C (Ascorbic Acid)

Vitamin C is one of the most popular out of all vitamins. Its main benefits include acting as an antioxidant that can neutralize the effects of harmful free radicals, controlling infections, and contributing in the manufacture of collagen (a tissue found in bones, teeth, gums and blood vessels).

Good sources of vitamin C are foods like, strawberries, blueberries, broccoli, Brussels sprouts, kiwi, red peppers, papaya, citrus fruits, spinach and tomatoes.

The recommended daily intake of Vitamin C is about 90 milligrams for men and about 75 milligrams for women. Smokers however, need a slightly more intake. So far, nutritionists have not found any significant positive or negative effect that over dosage of Vitamin C might have.

4. Vitamin E

Various studies on vitamin E reducing the risk of heart disease and cancer have shown mixed results. Its known benefits for your heath are neutralizing free radicals by acting as an antioxidant, assisting DNA maintenance, contributing to a healthy immune system and helping the blood flow. Vitamin E is also important in repairing tissue so it’s a good nutrient to have after a workout.

Best sources of vitamin E include sunflower seeds, almonds, olives, spinach and peanut butter.

The recommended daily intake of vitamin E is 15 milligrams.

5. Vitamin K

Vitamin K is extremely important for people who take anticoagulants due to its role in blood clotting. Recent studies have shown that vitamin K also improves bone density and development, thus reducing the risk of hip fracture.

The best foods that provide vitamin K are green leafy vegetables such as kale, collard greens, broccoli, Brussels sprouts, etc.

The recommended daily allowance of vitamin K is about 120 micrograms and 90 micrograms for men and women respectively. Studies have shown that about three in four Americans have vitamin K deficiency.

6. Vitamin B6

All B vitamins have a significant role in metabolism and converting food into energy. The main benefits of vitamin B6 are: contributions to healthy nerves and muscles, supporting healthy cardiovascular and immune systems, promoting healthy skin and hair, claiming and removing anxiety.

The best sources of vitamin B6 include cereals, beans, fish, avocado, bananas, chicken, etc.

Recommended daily allowances for vitamin B6 vary around 1.5 milligrams depending on age and gender. What you also need to know is that B vitamins in general are soluble in water and are not stored in the body so they are very safe. However, very high dosage (around 100 milligrams) of vitamin B6 from supplements should be avoided as it could result in nerve damage.

7. Vitamin B12

The main benefits associated with vitamin B12 are healthy growth and development of skin, hair, nerves and blood cells. It is also involved in the process of DNA production and improves energy levels and memory.

Vitamin B12 is often in our diet as it can be found in foods like fish, meat, eggs or diary products. The main concern with vitamin B12 intake refers to the lack of absorption in the body caused by inadequate stomach acid.

The recommended daily intake of vitamin B12 is about 2.4 micrograms.

8. Folic Acid (vitamin B9)

Folic acid is important in the creation of DNA and reproduction of cells, including red blood cells. Folic acid is also efficient in fighting anemia and extremely important for women during pregnancy as it helps the development of the fetus’s nervous system. Recent studies have shown that folic acid could also help in colon cancer prevention.

You can find folic acid in our diet in the form of folate. The best sources of folate would be lentils, beans, asparagus and spinach. The recommended daily allowance of folate is about 400 micrograms per day. Regular smokers and drinkers should increase their folate intake.

9. Vitamin B1 (Thiamine)

The main functionality of vitamin B1 is using carbohydrates to produce energy. It also promotes a healthy nervous system.

The best sources of vitamin B1 are sunflower seeds, tuna and lentils.

10. Vitamin B2 (Riboflavin)

Vitamin B2’s main roles include breaking down the three macro-nutrients from food (protein, carbohydrates and fats) and helping to maintain a healthy nervous system, skin, hair and blood cells.

Best sources of vitamin B2 are calf’s liver and milk.

11. Vitamin B3 (Niacin) – Bonus

Just like the other B vitamins, niacin also plays a key role in metabolism by producing energy from food and is important to maintaining a healthy nervous system. It also helps in repairing genetic material and synthesizing hormones.
Best sources of vitamin B3 include chicken and turkey breast, tuna, halibut and peanut butter.

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10 Tips to Help You Fight Insomnia

An adult generally needs about 7-8 hours a sleep a night. However, this may vary from person to person. If you constantly feel tired when waking up, or if you’ve been sleep deprived for a while, you should increase your sleep time.

Lack of sleep has many negative effects on your health. Firstly, it makes you less productive by impairing your memory, mood and concentration. Moreover, it also weakens your immune system and increases the risk of accidents. Estimates show that about 10% to 20% of fatal car accidents are caused by driver’s fatigue and falling asleep at the wheel.

Now that we’ve scared you enough, let’s review the best 10 tips that can help you fight insomnia (sleep disorders).

1. Keep a proper environment for sleep

Improving your sleeping environment can help you deepen your sleep and avoid interruptions. Here are a few ways to do this:

• Having a proper bed. Your bed should be large enough in order to give you plenty of space to stretch and turn. Also, keep a mattress and pillows that you feel comfortable in.
• Reduce noise. This is obvious, but noise levels should be down when sleeping. If you have no control over the noise in your room, try masking it with relaxing sounds or shut them out with ear plugs.
• Keep your bedroom dark when sleeping. Even the smallest light can disrupt your sleep, thus causing sleep problems. Close your TV or computer screen and pull down the curtains.
• Ventilation and temperature. Maintain a steady room temperature that you feel comfortable in. People usually prefer a slightly cooler and airy room.

2. Maintain a good sleep schedule

Keeping a steady sleep schedule is the best thing to do for your body clock. Set up a good bedtime when you normally feel tired and stick to it, even in the weekends when you feel tempted to stay up late.

Make sure your bedtime is not too early as this will make you wake up during the night and you’ll have trouble falling asleep again. If you just crawl into your bed with your clothes on or fall asleep on the couch after returning exhausted from work and barely having the energy to eat dinner, you’re only going to make matters worse. Find a mildly demanding activity that will prevent you from falling asleep. You can wash the dishes, clean little bit in the home, or prepare your clothes for the next day.

3. Make your worries go away

Stress, anxiety and worrying about things outside your control keep you up at night. Constantly worrying about your problems will not solve them, but it will cause sleep disorders. Try different relaxation techniques to calm yourself and prepare for a nice and peaceful sleep.

4. Create a relaxing sleep ritual

Take a warm bath, have a light snack like a glass of warm milk or a banana, read a book or magazine, listen to soft music; any of these activities done on a regular basis before going to sleep will train the mind to know it’s time to rest.

Most people have a TV in their bedroom and watch it until they fall asleep, sometimes even leaving it on. Even if you set it at a low volume, television should be avoided as most of the times it displays violent or disturbing programs and the flickering light disrupts the body’s internal clock. While you may find it a bit difficult at the beginning to fall asleep without it, you will be better off in the long run. If you have a favorite show during that time, you can record it and watch it later.

5. Keep your diet under control

Eating before sleep is a bad idea as it will make your stomach work on digestion especially if the food is fatty or rich. Furthermore, drinking a lot of liquids will make you wake up repeatedly during the night. Of course, don’t go to bed on an empty stomach either. Some light snacks like a hot cup of chamomile tea or a glass of warm milk can calm you down and help you sleep better.

6. Regular exercises

In addition to great health benefits, regular exercises can also improve your sleep. It doesn’t necessarily have to be something intense. A walk in the park, a short run or a ride with your bicycle will reduce sleep problems. Just make sure you do your exercise routine during the morning or early afternoon because in the evening the main goal is not to burn lots of calories but more to get rid of stress, relax and prepare for a deep sleep.

7. Go to bed when you’re tired

If you’re tired and it’s about the time for your normal bedtime, go to sleep. Don’t just stay a few more minutes to check your e-mails or surf the Internet. You will get distracted, stay up late and pay for it the next day.

Also, you should get into your bed only when feeling tired. Otherwise, you’ll just stay in bed for minutes or even hours before falling asleep. Furthermore, when waking up during the night, we’re sometimes not tired anymore. Staying there and staring at the ceiling won’t help. Just get up and find something to do, your desire to sleep may return.

8. Reserve your bed only for sleeping and other “relaxing” activities

Avoid watching TV, emotional discussions, eating or studying into your bed. Otherwise, you may end up associating your bed with unwanted events that could make it harder for you to fall asleep. Needless to say, keep your laptop on your desk and not on your lap!

9. Avoid caffeine, alcohol or nicotine

• Caffeine can keep you awake for up to 10 or 12 hours, so try not to drink any beverages containing it after lunch hours;
• Smokers could start “thirsting” for a cigar during the night. You should know that nicotine will also disrupt your sleep;
• Drinking may make you a little drowsy but alcohol reduces the quality of sleep and can cause a lot of sleep problems.

10. Try to manage without sleeping pills

You should always check with your doctor before taking any kind of medication. In the case of sleeping pills, the doctor will check if there will be any interactions with other medication or with another medical condition and recommend the best dosage. When you want to quit, gradually diminish the dosage. Try other natural ways of getting rid of insomnia before resorting to medication.

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10 Worst Eating Habits

Have you ever wondered if there are any rules that apply almost every time when you are trying to lose weight, improve your health or have a healthier lifestyle in general!?! If so, the below information will be extremely useful for you as we managed to conclude which are the 10 worst eating habits.

1. Not Eating Nutritiously or Variously Enough

A well balanced diet, with meals and snacks rich in nutrients is essential for your health. Nowadays people seem to be too busy to take care of their own diet. This phenomenon has led to the increased demand for pre-prepared or semi-prepared food which is low in nutritious value, thus leading people to supplements. Prevention is always better than treatment, so instead of wasting your money on supplements, it would be better to just take your time and make yourself a well balanced and nutritious diet.

2. Skipping Breakfast

They say breakfast is the most important meal of the day. Most people, however, don’t have time for it and just grab a sugary snack which calms their appetite. Sugar does make the hunger go away, but it only lasts for about one or two hours and it doesn’t help in terms of nutrition…not mentioning the weight gain. Make time to eat a consistent breakfast and you’ll start your days much better and you will improve your health.

3. Fast-food

Fast-food products have a high content of sodium and a lot of calories from saturated fats. Such products lack a lot of nutritious elements and, therefore, relaying too much on them might cause vitamins and minerals deficiency. Sure, fast-food is not poison and it’s not a crime to indulge yourself once in a while, but be careful not to make a habit out of it.

4. Eating Late in the Night

It’s not a good idea to dine right before going to bed. During sleep, the stomach reduces its activity, thus taking longer to digest food. Also, calories have a higher chance of turning into fat due to body’s inactivity. This is also why you should avoid snacks after dinner.

5. Lack of Exercises

Exercise is vital for a healthy body. It increases metabolism and burns the food we eat as energy. You don’t have to exercise just for the sake of it. If you enjoy activities like: running, soccer, basketball, dancing, tennis, bike riding, skating, or even taking a walk in the park, stick to them and your body will have a lot of benefits and you will fell much better.

6. Relaying on External Stimulants When Eating

Surveys have shown that US citizens stop eating when they have a clean plate, while some Europeans relay on their internal stimulants (like feeling full) to stop eating. Furthermore, the serving sizes differ greatly from country to country thus bringing a possible explanation as to why some nations are more exposed to obesity than others. It’s simple to solve this problem: just listen to your body and stop eating when you feel full, even if you’re at the restaurant or fast food, you don’t have to eat everything on your plate.

7. Using Food To Calm Down

Often, when we’re sad, impatient or bored, we relay on food to calm us down. But this never really help dealing with the cause of the emotional problems, so experts advise us to recognize when we’re really hungry or at least to pick up a healthy snack.

8. Excessive Snacking

Most people turn to snacks to get them through a stressful day at work. This doesn’t necessarily have to be unhealthy as long as you choose healthy snacks and you don’t exaggerate.

9. Eating in Front of the TV or Computer

Studies have shown that watching TV often distracts you from what you’re eating and you’re likely to consume with about half more than what you really need to. Sure, indulging yourself with some popcorn in the company of your friends at the cinema or some chips on your horror movies marathon night is fine once in a while, but taking your meals in front of the TV is just an exaggeration. The TV doesn’t belong in the kitchen so just relax and just try to enjoy your meal.

10. Not Drinking Enough Water

Some people fail to see the importance of water for our body. Water is important for the brain and all other organs. It also reduces hunger and helps detoxify the body. It is recommended to drink about 2 liters of water a day, plus the water from fruits, vegetables or other food products we eat. Some drinks, like soda and coffee, deplete our water reservoir so it’s best to avoid them when thirsty.

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Best 10 Methods of Boosting Your Immune System

“Let food be thy medicine and medicine be thy food”

Hippocrates

The summer is long gone and now autumn is here. But, how do you see autumn!?! Autumn has its charm as this is the season when grapes are ready to be tasted and when leaves become more and more colored. However, autumn also has a certain „dark side”. In addition to the fact that a lot of us fall into a strange depressive mood (mainly due to the bad weather conditions like rain, cold etc.), autumn bring the „flu season”.

Flu season is that part of the year in which there is a very high increase in flu cases. This season starts as soon as weather becomes colder. Flu is mainly caused by Influenzavirus A, Influenzavirus B or Influenzavirus C, which are also known as human flu virus strains. During the years, Influenza virus has suffered genetic changes in order to adapt to human hosts. This virus never goes away completely as it passes from person to person.

For those of you that think that this is not really a big problem, I would like to say that flu season, in the U.S. for example, results in more than 200,000 hospitalizations and approximately 35,000 – 40,000 deaths each year. In addition, this season is also responsible for a total expense of more than 10 billion dollars in the U.S. As you can see, this is indeed a serious problem and everyone should consider it as such.

But how can this be explained? What really triggers this flu season to occur? This might be explained by reasons like:

1. Cold temperatures make the air drier, which may lead to mucus dehydrate. This prevents the body from expelling virus particles;

2. Also due to cold temperatures, viruses resist more on exposed surfaces with which we enter in contact and infected hosts shed the virus for a longer period of time;

3. Viruses are more easily transmitted as persons are in close contact due to more time spent indoors. Also, the aerosol transmission of the virus is enhanced when the air is cold and dry (research studies have shown that moist air provokes a degradation of the virus particles). The National Institute of Child Health and Human Development (NICHD) conducted a study on influenza virus and found that the virus has a “butter-lie coating”. This coating melts when entering the respiratory tract. Cold temperatures make the shell harder and, therefore, allow the virus to survive more.

Probably a lot of you are now thinking of how we can defend against this virus. Well, here the immune system plays a very important role. The immune system comprises multiple mechanisms within an organism that protects against diseases by identifying and destroying pathogens, tumor cells etc. The immune system is able to distinguish pathogen agents from healthy cells and tissues.

In order to reduce the risk of infection, we have to make sure that our immune system in functioning at full capacity. For this reason I tried to find the BEST WAYS OF BOOSTING THE IMMUNE SYSTEM. Here is my selection:

1. Eat lots of vegetables and fruits

Because they are best source of vitamins and minerals for the human body. Of them, to help your immune system fight against infections, the best would be to include in your diet:

- Foods rich in vitamin C – Besides flu, vitamin C can reduce the risk of dying of premature illnesses. Although the optimum level of vitamin C is 500 mg each day, even small quantities of vitamin C can help. For example, if you include just one vitamin C rich food in your daily diet you can live longer. Some of the best sources of vitamin C are: kiwi, oranges, strawberries, broccoli etc. Beside such fruits and vegetables, vitamin C supplements can also be considered.

- Eat red foods – Lycopene is an antioxidant that is responsible for the red colour of some vegetables (like tomatoes). A study conducted by University of Milan found that this antioxidant keeps white cells in the blood, which helps in the fight with infections.

- Eat garlic – Before refusing garlic from your meal you should consider that garlic contains more than 25 antibacterial and anti fungal compounds and, therefore, is a great ally in the fight against infections.

- Eat more fibers – they help especially against digestive infections as they promote friendly bacteria in our gut

- Drink natural juices (made of fruits and even vegetables) – Usually such juices are full with vitamins and antioxidants and other great substances that help fight infections. For example, cranberry or blueberry juices are full with antioxidants called flavonoids with helps prevent urinary infections.

2. Eat yoghurt

Studies have shown that people who eat at least one yoghurt a day catch a cold more rarely than people who do not eat yoghurt often. This protection is provided by probiotics (friendly bacteria) in yoghurt (like bifidus or acidophilus). Probiotics means “for life” in Greek and refers to living organisms that provide health benefits when consumed in proper quantities.

3. Take nutritional supplements

If you consider that you do not assimilate sufficient vitamins and minerals through your daily diet, nutritional supplements are the solution for filling up the gap.

4. Echinacea

Taking Echinacea reduces the risk of infection. This plant leads to an increase of immune cells in the blood. Echinacea increases the ability of cells to destroy harmful bacteria and viruses and also activates body reactions meant to increase immune level. It is recommended to take it over limited periods of time with breaks in between.

5. Drink a lot of water

Water prevents infections by keeping respiratory tract mucus membranes moist and healthy. In addition, water helps the flow of lymph in our bodies ( the lymphatic system is responsible for waste disposal by breaking down toxins before passing them into the blood stream – a low intake of water will disturb the flow of lymph in our system, making the body less resistant to infections).

6. Do not take antibiotics too often

Antibiotics are effective against numerous infections. However, they must be used wisely in order to prevent them for causing more harm then good. Although this might sound strange, antibiotics won’t do a thing for viral infections such as flu… in other words, they can’t help you if a virus is responsible for your illness (like flu). Such products are used for treating many bacterial infections, fungal infections and some parasites. By using antibiotics in improper situations we risk to destroy friendly bacteria within our bodies. In addition, this might lead to developing antibiotic-resistant germs (some effects of antibiotic resistance are: illnesses last longer, the risk of developing complication increases, persons are contagious for longer periods and, therefore, are able to spread the resistant strains bacteria to others, treatments last longer and are more expensive).

7. Wash your hands more often

Especially in cold season, viruses are more resistant on exposed surfaces with which we enter in contact and, therefore, by washing hands more often we reduce the risk of infections. Some studies have been conducted concerning this matter and the results were that people who wash their hands at least 5 times per day reduce the risk of catching a cold or other infections by half.

8. Keep exercising but do not exaggerate

Exercising 30- 40 minutes a day, 3-5 times per week, can make our immune cells more active. Studies have shown that persons who do not exercise get sick more often than persons who do exercise. However, long exercise sessions can do just the opposite. In such long sessions, the level of stress hormones adrenalin (boosts the supply of oxygen and glucose to the brain and muscles) and cortisol (increases blood pressure and blood sugar) rises, leading to a suppress of the immune system activity.

9. Reduce stress level

Stress level has a direct connection with illnesses. Numerous studies have been conducted on this matter and proved that stressed people are more likely to become ill. We have to make sure that we keep stress to a minimum by taking time just to sit back and relax, watch a good movie, read a good book etc. It is good to know that laughter can counteract many of the effects of stress.

10. Get enough sleep

Sleeping less than 6-7 hours per night can increase the risk of catching a cold because during deep sleep your body increases the production of natural killer cells. Sleep deprivation weakens the immune system leaving us vulnerable to diseases (like flu). Also, sleep deprivation increases the level of stress which, again, weakens our immune system.

Popularity: 18% [?]

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