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Better healthy sleep, how much sleep you need to be healthy.

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Better healthy sleep, how much sleep you need to be healthy.

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Sleep is a vital indicator of overall health and well-being. We spend up to one-third of our lives asleep, and the overall state of our "sleep health" remains an essential question throughout our lifespan.
Most of us know that getting a good night’s sleep is important, but too few of us actually make those eight or so hours between the sheets a priority. For many of us with sleep debt, we’ve forgotten what “being really, truly rested” feels like.

To further complicate matters, stimulants like coffee and energy drinks, alarm clocks, and external lights—including those from electronic devices—interferes with our "circadian rhythm" or natural sleep/wake cycle.

Sleep needs vary across ages and are especially impacted by lifestyle and health. To determine how much sleep you need, it's important to assess not only where you fall on the "sleep needs spectrum," but also to examine what lifestyle factors are affecting the quality and quantity of your sleep such as work schedules and stress.

Рекомендации по сну: что изменилось?

«NSF взял на себя обязательство регулярно пересматривать и предоставлять научно строгие рекомендации», - говорит Макс Хиршковиц, доктор философии, председатель Научно-консультативного совета Национального фонда сна. «Общественность может быть уверена, что эти рекомендации представляют собой лучшее руководство для продолжительности сна и здоровья».

Новый диапазон «может быть уместным» был добавлен для подтверждения индивидуальной изменчивости в подходящей продолжительности сна. Рекомендации теперь определяют время как (а) рекомендуемое; (б) может подходить для некоторых лиц; или (с) не рекомендуется.

Группа пересмотрела рекомендуемые диапазоны сна для всех шести детей и подростков. Краткое изложение новых рекомендаций включает в себя:

Новорожденные (0-3 месяца ): диапазон сна сужается до 14-17 часов каждый день (ранее это было 12-18)

Младенцы (4-11 месяцев): диапазон сна увеличился с двух часов до 12-15 часов (ранее это было 14-15)

Малыши (1-2 года): диапазон сна увеличился на один час до 11-14 часов (ранее это было 12-14)

Дошкольники (3-5): диапазон сна увеличился на один час до 10-13 часов (ранее это было 11-13)

Дети школьного возраста (6-13): диапазон сна увеличился на один час до 9-11 часов (ранее это было 10-11)

Подростки (14–17 лет): диапазон сна увеличился на один час до 8–10 часов (ранее он составлял 8,5–9,5)

Младшие взрослые (18-25 лет): продолжительность сна составляет 7-9 часов (новая возрастная категория)

Взрослые (26-64): продолжительность сна не изменилась и остается 7-9 часов

Пожилые люди (65+): продолжительность сна 7-8 часов (новая возрастная категория)

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Sport plays an important role in the life of all people. I will talk about some reasons to play sports. People who play sports look better and are less prone to disease.
Conversely, people who are overweight or underweight often suffer from illnesses.

Another plus of the sport is that it is fun. Athletes always know what to do and they have many friends.
In addition, the athletes are all right and with personal qualities. They are energetic and cheerful. Athletes have no problems with self-esteem.
I advise you to do sports. It will only benefit you.
That's all what I wanted to say.

Zelenin Maksim

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A healthy diet is essential for good health and nutrition.

It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet.

A healthy diet comprises a combination of different foods. These include:

Staples like cereals (wheat, barley, rye, maize or rice) or starchy tubers or roots (potato, yam, taro or cassava).

Legumes (lentils and beans).

Fruit and vegetables.

Foods from animal sources (meat, fish, eggs and milk).

Here is some useful information, based on WHO recommendations, to follow a healthy diet, and the benefits of doing so.
Kozhokin Dmitriy.

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When it comes to health and nutrition, it's easy to get confused.Even qualified experts often hold opposing opinions.Nevertheless, despite all the differences, a number of useful tips are well supported by research.Here are some health and nutrition tips that are actually based on good science.
1 Don’t drink sugar calories
2 Avoid processed junk food (eat real food instead)
3  Take care of your gut health with probiotics and fiber
4 Drink some water, especially before meals
5 Take vitamin D3 if you don’t get much sun exposure
6 Eat vegetables and fruits
7 Make sure to eat enough protein...And other health and nutrition tips
Astakhova Mariy

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Drugs are chemicals that affect both the mind and the body. Long-term drug use can lead to physical or psychological dependence. Overdose of any drug can lead to death.

There are many types of drugs, more commonly known as:
Depressants: they cause reactions that depress the Central nervous system.
Barbiturates, Benzodiazepines, Butyrate
Antidepressants: block the reuptake of Amines (dopamine, norepinephrine). For example: coaxil
Psychostimulants: act excitingly on the nervous system.
(Amphetamine, Cocaine, Nicotine, Ephedrine)

Why should I give up drugs»:
1) drugs do not allow a person to think independently and make decisions.
2) drugs push people to commit crimes
3) drugs give a false idea of happiness

Drugs are not a way of learning or a means of relieving stress. This disease destroys a person's personality, leading him to
Dubinskaya Eugenia

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Vitamins and minerals are as essential for living as air and water. Not only do they keep your body healthy and functional, they protect you from a variety of diseases. Vitamins are organic substances produced by plants or animals. They often are called "essential" because they are not synthesized in the body (except for vitamin D) and therefore must come from food.Vitamins are divided into two categories: water soluble—which means the body expels what it does not absorb—and fat soluble where leftover amounts are stored in the liver and fat tissues as reserves. The water-soluble vitamins are the eight B vitamins (B-1, B-2, B-3, B-5, B-6, B-7, B-9, and B-12) and vitamin C. The fat-soluble vitamins are A, D, E, and K.
Berezhnova Aleksandra.

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Don't smoke!In addition to the fact that smoking kills your life like a parasite, it has many disadvantages.If you need more reasons not to smoke besides smelly clothes and yellow teeth, here you go:Your wallet. How can you afford that new video game if you're burning cash on cigarettes?Your athletic ability. Smokers run slower and can't run as far, like being old before you're old.Your state of mind. It takes just 8 seconds for nicotine from cigarettes to reach your brain and change the way it works. Although scientists aren't totally sure why yet, one study found that teens who smoke a lot are 15 times more likely to have panic attacks than teens who don't smoke. Teen smokers also are more likely to have anxiety disorders and depression.Your future. Quitting smoking is hard. But the health consequences are even harder to deal with.

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Don't smoke!In addition to the fact that smoking kills your life like a parasite, it has many disadvantages.If you need more reasons not to smoke besides smelly clothes and yellow teeth, here you go:Your wallet. How can you afford that new video game if you're burning cash on cigarettes?Your athletic ability. Smokers run slower and can't run as far, like being old before you're old.Your state of mind. It takes just 8 seconds for nicotine from cigarettes to reach your brain and change the way it works. Although scientists aren't totally sure why yet, one study found that teens who smoke a lot are 15 times more likely to have panic attacks than teens who don't smoke. Teen smokers also are more likely to have anxiety disorders and depression.Your future. Quitting smoking is hard. But the health consequences are even harder to deal with.

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Dorozhinskaya Anna.

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