Follow the following tips from the American Academy of Dermatology for the proper application of sunscreen:

• Choose a sunscreen with SPF 30 or higher, resistant to water and sweat, and with a wide spectrum coverage, which means that it protects you from both UVA & UVB radiation.
• Apply sunscreen 15 minutes before going out in the sun. If you apply sunscreen when you are in the sun, then your skin will be exposed for the first 15 minutes and may get a sunburn.
• Be generous with the amount of sunscreen you apply before sun exposure. Most adults need about the size of a small glass to cover their entire body.
• Apply sunscreen to all areas of the skin that are not covered by clothing. Remember the neck, the face, the ears, the tops of the legs. For difficult areas such as your back, ask someone to help you. If you have thinning hair, apply sunscreen to your scalp or wear a wide-brimmed hat. Protect your lips by wearing a lip balm with at least an SPF15!
• To stay protected while outdoors, reapply sunscreen every two hours or immediately after swimming or sweating.

Warning! People who often get sunburns usually don’t use enough sunscreen, forget to apply it at regular intervals when exposed to the sun, or use a sunscreen that has expired.

Finally, it is important to know that the skin is exposed to the sun’s harmful UV rays every time you are outside. That is, even on cloudy winter days.

So, always remember to use sunscreen. For more skin cancer prevention tips, visit a certified dermatologist.

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Daily physical activity

A sedentary lifestyle is very bad for your health. Not only does it promote the onset of type 2 diabetes, excessive weight, hypertension, but it also has a negative impact on the level of bad cholesterol (LDL). Thus, a sedentary person is twice as likely to have a heart attack than a person who exercises regurarly. It is recommended that you do an average of 30 minutes of exercise a day: Walking, cycling, swimming, but also gardening or a gentle exercise, such as yoga.

Soy, a valuable ally against bad cholesterol

Although the mechanism has not yet been fully elucidated, several studies have shown the positive effects of soy consumption on bad cholesterol levels. Thus, 25 g of soy protein per day, significantly reduces LDL levels and therefore the risk of cardiovascular disease. You can replace red meat (rich in saturated fat) with soy products, as well as cow’s milk with soy milk.

Garlic helps fight high LDL levels

Garlic is not only a cooking spice to enhance the taste of food, but it also has healing properties. One of them is the reduction of total cholesterol levels and more specifically of LDL levels. In fact, it inhibits the production of cholesterol from the liver. Try eating 2 raw cloves of garlic a day or 4 if cooked.

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You can determine the amount of water your body needs daily. Remember that from the color of your urine you can understand whether you are hydrated or not. The color should be transparent or even light yellow. This way you will know if you need to increase your water intake easily and quickly.

Below are some tips to help you drink more water.
By drinking water before each meal you will be able to stay hydrated. This way you will consume less food, as the water will make you feel fuller. You may also be able to lose weight if you wish. About two glasses of water before a meal enhance the feeling of satiety, leading you to a lower intake of food, and therefore calories.

If you’re not a fan of the taste of water, increase your consumption of fruits and vegetables with a high water content. Such are cucumber, lettuce, celery and generally green leafy vegetables. Also, watermelon, tomatoes, spinach, peppers, strawberries, broccoli and zucchini.
In fact, all fruits and vegetables contain water, but the above contain a greater amount.

Another way to drink more water is to set reminders and alarms during the day so you don’t forget it. This can happen especially if your daily routine is very intense.

Finally, a good way to drink more water and control how much you drink, is to drink water daily from a large bottle. Ideally, fill a 1.5 liter water bottle twice by the end of your day.

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The role of biotin and nutrients

One of the most common causes of hair loss is a nutrient-poor diet. Especially when you go on an extreme diet low in protein and essential vitamins or with reduced carbohydrates and no fat. These are ingredients that are essential for the production of hormones and the proper functioning of the brain. Lack of them can lead to hair loss. Hair loss is also affected by hormones and heredity. For example, thinning hair starting from the center of the scalp is usually inherited. The main building block of hair is keratin, a protein made up of 18 amino acids. The biotin that participates in the synthesis of amino acids, contributes to the good health and durability of the hair. When biotin is included in dietary supplements and daily care products, it helps to strengthen the hair, protect it from dryness and increase hair volume. Chronic intake of antibiotics and other drugs affects the production of biotin through the intestine. For those who do not consume foods rich in biotin, a relevant dietary supplement can be valuable. Biotin effectively contributes to those who have thinning hair and enhances hair growth. It is also non-toxic, meaning there are no adverse effects on the liver or other organs from taking a biotin supplement. However, you always need the consent of your doctor before taking biotin supplements, especially if you are taking medication.

Tips to avoid hair loss

In any case, to have healthy and strong hair you need to reduce the use of special products for styling your hair. It is also a good idea to avoid blow-drying them frequently and brushing them when they are wet. Prefer products specifically for hair loss or to prevent and reduce it. Finally, try your best to reduce the stress that hair loss can cause. Drink plenty of water daily and follow a balanced diet.

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Rose Water and its Benefits

It has many and varied properties. It can be a key part of our daily care and beauty routine. Rose water is suitable for all skin types. Removes redness and irritation of the face, while soothing sensitive skin. It also works as a gentle cleanser for our skin. You can dip a small amount of rose water in a slightly damp cotton, and remove makeup from your face, thus removing impurities and makeup. It also has the property of tightening the pores, thus reducing the secretion of sebum from the skin. At the same time, its antibacterial properties help eliminate the annoying lesions of acne. Offers skin toning making it radiant and healthy. It is perfect to use after shaving, as it moisturizes and relieves the unpleasant irritations caused by the razor on the skin. It is also suitable for tired eyes and dark circles. It has the ability to cool the area removing the signs of fatigue.
The healing properties of rose water essential oil, have long been known in ancient times. Rose water is widely used in aesthetic massage as it balances the nervous system and restores the proper functioning of blood in the body. An aromatic room spray can offer relaxation and well-being, decongesting us from the stress and pressure of everyday life. Rose water sprays on the face during the day give a tone of coolness and rejuvenation to our skin.

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When to exfoliate and how often

The skin cells are renewed daily. Dead cells come to the surface of the face, while new cells take their place. At night the skin repairs the damage it suffered during the day by renewing its cells. Exfoliation is therefore best done in the morning, as it essentially “injures” the skin in order for it to start rejuvenation procedures. The frequency of exfoliation depends on the needs of each skin, how burdened it is and how many blocked pores it has. Generally, facial peels do not need to be done more than once a week. If you have oily skin, it’s better to do it twice a week.

Facial exfoliation

The grains of the exfoliating product are small, so they can not cause serious damage to the skin. Only when there is acne or a skin irritation can redness be observed on the skin. Exfoliating products during their application cause redness on the skin, which is temporary and is due to perspiration because of the friction. The redness subsides within the next few minutes. However, after laser application, facial hair removal or sun exposure, it is advisable not to exfoliate as it may cause irritation.

Cleansing and exfoliating

Cleansing is another step in skin care. Facial cleansers remove makeup and surface impurities, but exfoliating products do not remove makeup, but dead skin cells, and aim to improve its texture if it is rough and dry.

Exfoliation and skin types

Exfoliating products vary depending on the type and severity of the skin problem and the type of skin. Acne prone skin types should prefer exfoliating products especially for acne prone or oily skin. Dry and very dry, dehydrated skin types should prefer a mild exfoliating product, while normal and combination skin types may need stronger exfoliating with larger grains.

After exfoliation

After exfoliation the skin is exposed to external factors. Because exfoliation can cause the skin to dry, the application of a moisturizer is necessary afterwards. Thus the skin locks in moisture, becomes more elastic and firm.

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What to include in your diet:

Liver
Doctors recommend that those with iron deficiency should include liver in their diet. The liver is rich in vitamin D and its consumption is recommended for those who are lacking or deficient.

Eggs
They are a good source of vitamin D, a food that can easily be included in the daily diet. Eggs are also high in protein, which is why they are considered even more nutritious. Only those who have high cholesterol levels need to be careful, but this does not mean that they can not consume them. Just be cautious with the quantities.

Fatty fish
Fatty fish, which are rich in omega-3 fatty acids, are also high in vitamin D. Mackerel, salmon, trout, tuna and sardines, either way they are cooked, contribute to the intake of vitamin D.

Milk
Milk is also rich in vitamin D, and even more so if it is fortified with it. This also applies to soy milk or almond milk.

Mushrooms
Mushrooms, especially dried mushrooms, are considered one of the best sources of vitamin D, because they are exposed to sunlight, which is then converted into vitamin D. In other words, they function just like the human body.

Cheese
Feta and some other types of cheese, such as ricotta, are rich in vitamin D. But you need to pay attention to the quantity because most cheeses are rich in fat.

Yoghurt
Yoghurt, if enriched with vitamin D, is a very good choice to strengthen your body with it.

Cereals
Fortified cereals are a great source of vitamin D. In combination with milk at breakfast, one can meet a large percentage of his daily needs for vitamin D. It is better to avoid cereals with added sugar, chocolate and dried fruits and to prefer those that are low in fat and rich in fiber.

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Etiology of Erectile Dysfunction

There are three types of erectile dysfunction: psychogenic erectile dysfunction, organic and mixed.

Psychogenic Erectile Dysfunction

Erectile dysfunction can cause psychological trauma, especially in young people.

Organic Erectile Dysfunction.

It has to do with age or illness. These two causes are usually interrelated.

Physiological changes associated with aging cause erectile dysfunction that increases in frequency and intensity with age. Its frequency exceeds 66% after 70 years.

Several physiological changes explain why the penis becomes less hard:
Blood vessels lose their flexibility and the nerve impulse is not transmitted effectively. Erection has a slow onset, is not satisfactory for penetration, requires immediate stimulation and lasts for a while.

Also, various chronic diseases are responsible for erectile dysfunction:
Cardiovascular diseases, hyperlipidemia, type 2 diabetes, benign prostatic hyperplasia, peptic ulcer, rheumatism, but also a disease or brain injury that disrupts erectile function of the penis (spinal cord injury, stroke, stroke).
Smoking is an indirect factor in erectile dysfunction.
Alcoholism and cannabis use increase the incidence of acute episodes of erectile dysfunction in young men, but also of chronic erectile dysfunction in regular users.

Also, worth mentioning here the iatrogenic erectile dysfunctions caused by various drugs (psychotropic drugs, anti-hypertensive, hypoglycemic, anti-cancer, anti-androgenic, opiate substitutes).

Mixed Erectile Dysfunction

Organic erectile dysfunction is often the cause of stress and / or a sense of guilt and worthlessness. This emotion is a psychological reaction and adds to, and aggravates the effect of the organic disorder. Erectile dysfunction is then called “mixed”.
Regardless of its origin, the emotional effects of erectile dysfunction are significant in the couple. They are involved in maintaining a vicious cycle (erectile dysfunction -> stress and anxiety -> erectile dysfunction) and can be perpetuated, even when the causes are treated. These consequences concern not only the man, but also his partner, who develops a sense of guilt, thinking that he or she is less desirable.

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Usually the natural production of melatonin by our body decreases as we grow older. This is why insomnia mainly affects older people, but that does not mean that younger people don’t suffer from it.

When we have difficulty falling asleep or have insomnia, a melatonin supplement found in pharmacies can help us a lot.

But before we take it, we must follow the instructions safely without having any side effects.

Melatonin intake and dosage

It is very important to know how safe it is to take it daily and what the appropriate dosage is. Regarding the dosage, each supplement has instructions on it on how much we can take. Usually the daily dosage ranges from 0.1 to 10 mg. Melatonin needs 1-2 hours to work, so you should take it 1-2 hours before bedtime. If you are taking it for the first time it is safer to take a smaller dose.

Melatonin and side effects

Taking melatonin for a short time is completely safe for adults and children. So there is no need to worry. When it comes to taking it for a longer period of time, there are no safe conclusions. According to research, there are mild side effects in some people. In general, although it does not cause any serious side effects, you should not overdo it with the dosage. Too much can cause lethargy, headache, nausea and urinary incontinence in children. Less likely side effects of a higher dose are hypotension, increased stress, depression and abdominal cramps.

Melatonin – Who shouldn’t take it

Those taking medicines for diabetes, blood pressure, blood thinners, immunosuppressants and contraceptives should not take melatonin. Also melatonin should not be taken by pregnant women, women who plan to conceive and those who are breastfeeding.

In the same category belong the epileptics, those who have recently had an allergic reaction or those who have a problem with their liver or kidneys.

If you have already taken a dose of melatonin at night and find it difficult to sleep, you should not take a second dose, as it will not work.
In this case, you need to find an alternative treatment for your problem.

Finally, the melatonin supplement should not be taken with other sleeping pills, antidepressants or alcohol.

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Beetroot and benefits – Enhancement of endurance

Good news for athletes and those experiencing cardiovascular, respiratory or metabolic problems. Research from the University of Exeter has shown that drinking beetroot juice can boost our stamina to exercise 16% more. The high content of nitrates in beets reduces the body’s need for oxygen, making exercise easier. Although the exact mechanism has not been proven, researchers speculate that the conversion of nitrate ions to nitric oxide is responsible for improving resistance in this way.

Lowering blood pressure

Beetroot juice can also help those who have a problem with high blood pressure. Research by Queen Mary University of London showed that those who drank just a 250ml glass of beetroot juice daily, reduced their blood pressure within 24 hours. According to the researchers, the amount of nitrate is what contains the beneficial – for high blood pressure – properties. This is due to the conversion of nitrate – with saliva – to nitrite.

Lowering cholesterol

Animal studies have shown that the folic acid found in beetroot fiber can lower both cholesterol and triglycerides.

Reducing the risk of cardiovascular disease

Beetroot contains a substance, betaine, which lowers homocysteine ​​levels and shields against various cardiovascular diseases. Large amounts of homocysteine ​​in the body can be responsible for inflammation in the blood vessels. Betaine is a choline, which effectively helps reduce homocysteine ​​and thus shields our heart.

Prevents osteoporosis

Magnesium is essential in our body for the proper absorption of calcium and the maintenance of bones. Red beets have enough magnesium and thus help in better utilization of calcium. Be careful though, green beets contain oxalic acid, which makes it difficult to absorb calcium.

Helps treat liver disease

Some research on the properties of betaine has shown that it can also help treat liver disease. More specifically, it prevents the accumulation of fat in the liver. It can be caused by increased alcohol consumption, obesity, protein deficiency, diabetes.

Antioxidant properties

Beetroot contains betacyanin, an antioxidant that helps treat diseases such as Alzheimer’s and dementia. This antioxidant prevents further damage to brain cells. Research on bowel cancer has shown that the antioxidant properties of beetroot enhance the growth of CD8 cells. These are the cells that detect and destroy abnormal cells. Also, laboratory studies have shown that betanin reduces tumor growth through multiple mechanisms. The cancer cells used in these studies were from the intestine, central nervous system, lungs, chest, prostate, stomach and genitals. Research has not made beetroot an “anti-cancer” food, but the results are encouraging.

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