A relaxing full body massage It is the best way to eliminate stress and achieve a state of peace and tranquility where the mind is freed from all negative thoughts and the body regains its balance.
It is shown that a relaxing massage generates a positive reaction in the human brain, increasing the level of serotonin and melanin. These are two hormones that cause a feeling of well-being, tranquility and rest in humans.
In addition, a relaxing massage relieves muscle aches, whether they are due to stress, injury or effort. Another direct benefit is that it stimulates the functioning of the immune system, making us more resistant to infections by viruses and bacteria.
It is also a perfect way to rest the body after a long series of routines at the gym or home, such as the exercises to eliminate sagging thighs, for example.
But you know how to give a relaxing massage? Well, we will tell you in simple steps so that you do it correctly.
Tips to give a relaxing massage
One of the secrets of relaxing full body massage is that it must be given very gently, pressing slightly following the contour of the muscles in a slow and repetitive way.
The objective is to cause a progressive stretching and heating of the muscles, which helps to eliminate knots in the muscle fibers.
A relaxing massage is ideal for treating a body affected by anxiety and fatigue.
Relaxing massage preparation
He relaxing full body massage it should be prepared in advance to be most effective and increase its positive effects.
Choose a quiet room to do it, with soft lighting and no noise.
You should prepare a comfortable padded bed or mat to put the person receiving the massage to bed. Remember that cleanliness is key, so clean clothes should be worn and the massager should wash their hands with warm water.
Relaxing massage requires the application of oils to relieve muscle aches and stress. The most recommended are the oils of almonds, mint, ginger, sage, basil, rosemary and juniper.
If you want to induce mental relaxation, the ideal oils are those made from lavender, jasmine, chamomile, marjoram and rose. The benefits of coconut oil on hair they can also be applied to the body, if you wish.
Steps to give a relaxing massage: the neck
The back is one of the areas where stress and pain are most suffered. Everything relaxing full body massage It should start from the back. To do this, the person can lie on their back or if they prefer sitting on a stool without a back or a cushion on the floor.
Begin with slow massages from the base of the neck to the shoulders, pressing gently but evenly. Repeat several times until you feel that the temperature in the area is increasing.
Now rub from the base of the neck to the nape, one of the most problematic areas. Use the thumbs of both hands and slide them up and down the center line several times while the other fingers of both hands go over the sides of the neck.
You can make circular movements with the thumbs to release the knots and tension in the axis of the neck.
Now we will move on to the shoulders and upper back in this relaxing full body massage. Start by pressing and circling both shoulder blades, using all the fingers of both hands.
Gently hold the front of the left shoulder with your left hand and press the area between the shoulder blades with the heel of the right hand. Move from side to side with pressure.
Repeat this operation all the way down your back until you reach your lower back. Massage in circular motions, pressing from the center to the sides of the spine with the palm and heel of your hand.
Shoulders and arms
Now we will move on to the shoulders, starting with a gentle massage on each clavicle to complement the relaxation of the neck muscles.
Then put your hands on both shoulders and begin to slide them with medium pressure towards the upper arm until you reach the elbow. Repeat this massage several times until you feel that the muscles have relaxed.
Remember to apply an amount of the oil chosen for the relaxing full body massage. This will help your hands glide better and your muscles warm up and relax.
Relaxing leg massage
The legs are another area of the body where we feel a lot of pain and fatigue when we are stressed. In this case, the intention of the relaxing massage is to stimulate blood circulation and lymphatic drainage.
Experts recommend doing this in the evenings, when the legs are usually the most tired. For this, place the person lying on their back with their legs straight but slightly raised with respect to the body, using a pillow or cushion.
There are several oils with high anti-inflammatory power, such as rosemary or olive, which are ideal for this massage.
Steps to follow for the leg massage
Put your hands around both ankles and, maintaining moderate pressure, rub upwards until you reach the knee.
Repeat several times until you feel the knots in your calf or calf muscles soften.
Rub back and forth to also cover the area on the sides and back of the leg. When you feel a stubborn knot, apply pressure along the muscle as if trying to “stretch” it.
End this relaxing full body massage placing rosemary oil compresses on the legs for about 15 minutes. Then dry them with a towel or absorbent paper.
Do you have trouble sleeping? Learn how you can avoid insomnia in quarantine
During the confinement by Covid-19, a large number of doctors in the United States, Canada and Europe have heard the same complaint from their patients: “I’m sleepy but I can not sleep”.
Insomnia and sleep problems have become a great problem for thousands of people who, overnight, went from having a lot of daily activity to spending hours or days in their homes in confinement.
Despite the large number of videos and informational material on how to cope well with quarantine, for many it has become impossible to fall asleep in these times.
“I go to bed early, but I spend hours tossing and turning and I can not sleep”Is one of the most common complaints.
Before continuing, we invite you to learn about other sleep problems that are as harmful as insomnia: apnea and snoring and how to treat them.
I can’t sleep, how harmful is that?
For humans and animals the Sleep is as important as eating and drinking water.
During this phase, your body replenishes energy, repairs tissues damaged or worn by daytime activity or injuries, and hormonal balance is restored, among many other functions.
If your most common phrase in this quarantine is I can not sleep, or I sleep little, you should know that you are facing a bad sign for your health.
The lack of sleep leads to developing serious conditions among which obesity, diabetes and coronary heart disease stand out, as well as psychotic or depressive symptoms.
Therefore, if you are one of those who say “I’m sleepy but I can not sleep”, you should address this issue as soon as possible.
I take my worries to bed and now I can’t sleep
When you lie down remove stressful thoughts from your mind or worry.
Even under confinement many people do not stop thinking about work, the debts to pay or how much they miss their family and friends, going out to the streets, walking or simply the lost freedom of going where they want when they want.
The possibility of getting sick or dying from Covid-19 has also had more than one in constant fear and stress.
Avoid the stress insomnia relaxing your mind at bedtime. Imagine a quiet scene, like a beach or your favorite park and think about the serenity that being there produces.
If you are still in a state of “I’m sleepy but I can not sleep”Get up for a short time and do something light, like reading a book or playing solitaire, but in low ambient light.
Go back to bed in half an hour or as soon as you feel sleepy.
The light of the screens, the enemy of the dream
A direct consequence of the quarantine is that
the use of portable devices increased considerably and televisions to “stay connected” to the rest of the world.
Surely more than once you have found yourself chatting very late at night on WhatsApp with a friend or family member and you have told them “I’m sleepy but I can not sleep”.
And it is precisely the fact that you are “glued” to your mobile or laptop one of the reasons for this difficulty.
Scientists who study sleep have long discovered that bluish light from modern screens alter the area of the brain that produces the hormone melatonin, responsible for causing sleep.
Until what time can I use my devices?
Exposing yourself to bright light from devices, even three hours before bedtime, can decrease melatonin production.
Additionally, the bluish light from the devices also tricks the brain area that cycles day and night.
This measurement is important so that the brain knows when to increase the body’s activity (day) or when to decrease it to rest (night).
further keeping your attention on a screen prevents your brain from resting.
Turn off your devices 3 hours before going to bed, but if you do not have the willpower for this we invite you to follow these tips to avoid being a mobile addict and free yourself a bit from its use.
I can’t sleep and I start to exercise
Many people have taken advantage of the quarantine to get in shape with diet and exercise.
It is even normal to find people doing aerobics or lifting weights late at night with the excuse that “I’m sleepy but I can not sleep”.
But just what you need is to “train” your body and mind to adjust the maximum and minimum activity to what would be a more natural cycle.
This means maximum activity in the morning, a medium pace in the afternoon, and a total decrease in the evening.
The medical term for this is “good sleep hygiene”And is based on building a routine that your body and mind will follow automatically and that makes it easier for you to be ready at night to fall asleep quickly and soundly.
As well you should avoid mid-afternoon naps, very common in Spain, as they are considered as “dream” by the brain and alter its regulatory cycle.
Say goodbye to afternoon coffee if you want to sleep well
If you have trouble sleeping but are a heavy coffee consumer, you should make a clear decision, no coffee from mid-afternoon.
It takes up to 6 hours for the body to metabolize caffeine of the blood, during which time it will act as a stimulant of brain activity, something that goes directly against the objective of overcoming insomnia.
If you are a heavy coffee consumer and now you complain that “I’m sleepy but I can not sleep“You will have to consider reducing or eliminating its consumption after 3 in the afternoon, if you want to sleep well.
But there is something you do not know and that is that even products like iced tea and processed chocolates contain caffeine or some kind of similar stimulant.
Does wine help you sleep?
Finally we will tell you about the famous myth of those who justify having a wine at night with the excuse that “I can not sleep”.
These people claim that a drink helps them relax their spirits and they feel that they can fall asleep faster, but they do not know that it also has a negative effect.
It is about the so-called “sleep fragmentation”, Or sleep irregularity that appears in the second half of the night cycle, approximately between 2 and 3 in the morning.
Sleep becomes light and erratic or the person wakes up fully and she cannot go back to sleep, so in the morning she will be tired and without energy.
It is advisable not to consume any type of wine or alcoholic drink at least 3 hours before going to bed so that it does not affect your sleep.
And during the day, try to do it in moderation!
Eliminate kidney stones with these tips Take care!
Millions of people suffer daily for not finding an effective way to remove kidney stones that does not involve surgery or expensive medical treatment.
Kidney stones, as they are called, not only cause pain and urination problems, but they can also cause infections and affect how the kidneys work.
There are four types of kidney stones, which vary in their chemical composition and origin, but most are made up of calcium phosphate and calcium oxalate crystals.
To a lesser degree are those formed by uric acid and struvite (produced by bacterial infections) and very rarely those formed by a substance called cristina appear.
Calcium phosphate and calcium oxalate are abundant in food, so the people prone to kidney stones should monitor their diet.
The formation of these stones in the kidneys is clinically called renal lithiasis or nephroliatasis and pass kidney stones naturally it is only possible through urination or the act of urinating.
How are stones passed in the kidney?
For remove kidney stones Naturally they must first pass through the narrow tubes called ureters and reach the bladder, from where they will be expelled from the body along with urine through the urethra.
Because the ureters have a very thin diameter, the passage of a stone of a certain size can be a very painful process and cause bleeding and irritation.
The large stones may require surgery for removal if they cannot pass through the urethra.
In some cases, medications can be used to partially dissolve them and reduce their size.
What symptoms appear when passing kidney stones?
In general, there are no symptoms that indicate the presence of kidney stones in a person until one falls off and tries to pass through the ureters.
Then there is great pain that is felt under the ribs and in the lower abdomen. Many people experience fever, chills, vertigo, and vomiting as the stone travels through this tube to the bladder.
But also, once in the bladder, the stones can continue to cause discomfort, such as irritation, obstruction of urine or an urgent need to urinate accompanied by burning.
If you do not want to resort to surgery to remove kidney stones, the only solution is to use natural diuretics and change the diet to avoid the formation of more stones.
Diuretic herbal teas to expel kidney stones
Herbs with diuretic properties have been taken since ancient times to help pass kidney stones more easily
Among the most used plants we have parsley, burdock, nettle and dandelion, but others such as burdock, green tea and horsetail also stand out.
Celery and its seeds also stand out for having great diuretic properties, as well as for combating the formation of calcium and phosphate stones in the urine.
Other natural products that help produce more urine to expel the stones are lemon juice and apple cider vinegar.
In Mexico and the Caribbean countries, the popular Pulque drink benefits the kidneys and intestines, for its diuretic and anti-inflammatory qualities.
Extra virgin olive oil
We have to mention especially the extra virgin olive oil among these remedies for remove kidney stones naturally.
If you drink a large glass of olive oil in the morning and another in the late afternoon, your urinary ducts will be lubricated and make it easier for the stones to pass, also reducing pain and irritation.
Water, the best way to eliminate kidney stones
As you read it, water is the main resource for remove kidney stones and reduce the chance of getting urinary infections.
The doctors recommend drinking 8 glasses of water daily in cold or temperate climates and up to 12 in hot places.
By consuming enough water, the body expels the excess through the urine and this in turn maintains a low concentration of solids and bacteria that can promote the formation of stones or infections.
In the event that you are by pass kidney stonesYou must drink a lot of water to help natural diuretics to fulfill their function and accelerate their exit from your body.
Supplements to dissolve kidney stones
In recent years, therapy has been done to
remove kidney stones, based on the use of compounds that dissolve the salts and phosphates that form them.
Among these we have potassium citrate, very effective against stones that are mainly made up of calcium oxalate.
Potassium citrate prevents the crystallization of calcium oxalate and partially dissolves existing stones, helping to pass kidney stones more easily.
It is taken as an oral supplement, with doses of 200 to 400 milligrams daily.
Magnesium citrate is another product used to reduce the concentration of calcium oxalate and also reduces acidity of urine, one of the conditions that favor the formation of stones.
It also acts as a dilator of the ureters, facilitating the expulsion of kidney stones. The usual dose of this supplement is 300 to 400 milligrams daily.
Vitamin B6, effective in preventing stone formation
Finally, we have another natural element that can help you remove kidney stones, vitamin B6 or pyridoxine.
This is a water-soluble vitamin, which means that it mixes in the body’s water and is eliminated in the urine, unlike fat-soluble ones that are stored in fatty tissue.
Vitamin B6 not only participates in the body’s metabolic process, but also helps control calcium oxalate level in the urine.
Specialists recommend ingesting between 10 to 50 milligrams of vitamin B6 a day, in this case as a kind of preventive therapy against this problem.
Considerations if you suffer from kidney stones
Due to the nature of the chemical composition of kidney stones, it is clear that
a good diet can help prevent their formation.
Various studies have shown that a healthy eating supports kidney health, and that includes these kinds of problems.
Applying hot compresses or heat lamps to the lower back and back helps to relieve pain that accompanies the process of expel kidney stones.
Some studies seem to indicate that they also help to dilate the tissues, facilitating the natural process for remove kidney stones through urine.
Finally, we advise you to consult a doctor before taking any natural remedy for kidney stones.
Some medications for pre-existing diseases such as anti-hypertensive, cholesterol, or liver function regulators can interact negatively with components of certain herbs or natural supplements.
How to relieve the flu with home remedies
In winter, millions of people suffer from colds and consequently increases the sale of medicines to relieve the flu.
However, many people are sensitive to the components of commercial drugs or are wary of consuming these types of products.
It can also happen that the discomfort of the cold becomes more intense, just at the moment when we do not have an anti-flu medicine at home.
In these cases, relieve the flu with home remedies It is not only a very practical option, but also very healthy and beneficial in the short and medium term.
Most home remedies for colds are based on herbal teas high in vitamin C, minerals and substances with antibacterial and expectorant properties.
Maintaining a good level of vitamin C in the body is key to avoiding or alleviating the flu. It even stands out among the ten essential vitamins for women.
During a flu process, the body loses many minerals through sweat and the intense secretions of mucus and phlegm, which increases the feeling of weakness.
It is also important to consider that a diet low in vitamins and minerals will affect the body’s ability to defend itself against viruses and bacteria, which in turn makes it more vulnerable to new colds.
Keep reading and know some natural remedies to relieve the flu, more effective and easier to prepare.
Honey and lemon tea, the favorite remedy to relieve the flu
When we talk about relieve the flu with home remediesThe first that comes to mind is the traditional honey and lemon tea. This is the favorite natural remedy for grandmothers to relieve the flu, because in addition to providing vitamin C to the body, it also helps to relieve congestion and pain in the nose and throat.
Its preparation is very simple, just boil a cup of water, add 2 tablespoons of honey and mix everything well.
Remove the water from the heat, let it rest for a while and when it is at a temperature that you can bear, add the juice of a freshly squeezed lemon.
Take this tea 2 to 3 times a day if the cold is very bad.
Relieve the flu with home remedies! meet garlic tea
Garlic has great antibacterial properties and is rich in minerals and vitamins that stimulate the production of white blood cells and also protect the body against infections.
Maybe you did not know, but it is not only a rich seasoning for meals, Prepared in the form of tea, garlic is excellent for relieving the flu.
Garlic tea has analgesic qualities that relieve a sore throat and also contains elements that help the lungs to expel accumulated phlegm or mucus.
To prepare this infusion you need to crush 3 cloves of garlic and boil them in a cup of water for five minutes.
Add the juice of half a squeezed lemon and a tablespoon of honey and drink this infusion once or twice a day.
Naturists and experts in how relieve the flu with home remedies They recommend drinking garlic tea daily for 15 days every six months as an immune system repowering therapy.
Ginger, oriental medicine for the throat and lungs
For centuries the traditional oriental doctors have used ginger to relieve the flu, especially the accompanying throat irritation.
In Asia they know and take advantage of the many ginger benefits, although in the West it was known until recently only as a kind of exotic condiment.
Ginger has antibacterial and analgesic properties, but it is also an excellent antipyretic.
You can prepare a rich and effective ginger tea by boiling a cup of water and adding a tablespoon of freshly grated or ground ginger.
Let it rest for 10 minutes and strain this infusion. Add a tablespoon of honey to soften the spicy taste of ginger and lemon juice to taste to enhance its bactericidal effect.
He ginger tea takes effect in no time It is recommended to be taken first thing in the morning and before bed for quick relief from the flu.
Eucalyptus and its infusions to relieve the flu
Without a doubt the medicinal plants have various uses and they are becoming more and more popular in the West for treating all kinds of ailments.
Eucalyptus is another example of a medicinal plant used to relieve respiratory ailments such as colds, coughs, and asthma, as has substances that help clear the lung passages and to expel excess mucus or phlegm.
Although many take it in the form of tea, the healing qualities of eucalyptus on the lungs and respiratory tract are better used when used in inhalations.
For this, just pour 5 drops of eucalyptus oil in 1 liter of boiling water and inhale the steam for about 15 to 20 minutes, using a towel over your head to trap as many fumes.
You can reinforce this treatment by immediately taking a eucalyptus tea, prepared with 5 or 6 leaves that you will put in boiling water for about 5 minutes.
Finally, we will recommend some simple things that will help you relieve the flu:
- Place a hot water bottle on sore muscles.
- Take cold water baths to lower fevers that are too high.
- Drink chicken broth to replenish minerals in the body and give vitamins A, C and E.
- Take high doses of vitamin C to boost the production of white blood cells.
- Consume bananas to give the body a good dose of potassium and magnesium.
Of course, improve your defenses by regularly eating foods rich in vitamin C, such as citrus fruits, legumes and dark leafy vegetables.
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