Leave The Snooze Button Alone
While this can be hard, studies have found that the extra few minutes you have in bed will not help you feel more rested. It is often better to get out of bed as soon as the alarm goes off or train your body to get up without an alarm. This might seem a bit extreme, but a study into the role of clocks, melatonin, and light suggests that most people do not have a sleeping pattern that is synced with their social or work schedule. Ideally, we should all be waking up without the help of an alarm.
Have Breakfast Immediately
There are many studies that suggest skipping breakfast is unhealthy and will lead to high cholesterol and heart disease. While this is important, eating breakfast will also prevent fatigue. According to Science of Us, you should eat breakfast within the first hour of getting up to increase brain stimulation and your mood.
While this is important, you need to have the right breakfast. This means staying away from sugary cereals as they are likely to cause a sugar crash during the day. You should look at protein and whole grains instead. If you drink coffee, you should leave the sugar out as well.
Getting some natural light will help improve your mood when you wake up. Getting outside will also help regulate your body temperature. When outside, you should avoid sunglasses and take in as much vitamin D as you can.
Have Coffee When You Get To The Office
You should have a coffee when you first get to the office to set you up for the rest of the day. Caffeine can take 30 minutes to hit the system which means you have to prepare in advance if you have any meetings in the mornings.
Start With The Hardest Tasks
When you get to the office, you should tackle the hardest tasks first. The first few hours of the day is when you are at your best and the most alert. Easier tasks can be handled later when you have less energy.
Have A Lean Lunch
Your lunch should consist of lean protein, grains, and vegetables. You should avoid anything too sugary as this will cause a sugar crash before the end of the day.
Have A Coffee In The Early Afternoon
Early afternoon is when most people start to feel tired and will start to struggle with concentration. This is when you should have another coffee, but should not wait until after 3 pm. Caffeine stays in your systems for 7 hours and drinking a coffee too late will affect your sleep pattern.
Take On The Simple Tasks In The Afternoon
The last few hours of the day should be spent on simple, but productive work. This will include filing or answering emails. Your attention span at this time will be lower averaging 10 minutes at a time. This is not the best time to handle heavy tasks.
Make Sure Your Bed is Comfortable
Invest in a good quality bed frame and mattress that supports your sleeping position, if your mattress is old it can prevent you from getting a good night’s sleep and leaving you feeling tired.
Arslan Fazal is a student of the Aust Abbottabad University of Science and Technology. He started his graduation in 2016 and graduated in 2020. I’m a professional article and blog writer, has written dozens of content on different topics and worked with professionals all over the globe. Feel free to contact me for any assistance. [email protected].com
7 eye care tips you must use for better eye health
Your eyes work day in, day out. But, most of us don’t take proper care of them. But, if you want to preserve your vision for a long time, you could use some handy tips.
Maintaining a healthy vision is more than just getting regular eye tests. Whatever you eat or do can have an effect on your eye health. Thus, the road to healthy eyesight involves making few changes in your lifestyle and habits.
If you are ready to make your eye health your top priority, we are here to give you 7 easy tips to achieve that.
If you want your eyes to be fit and healthy from within, you need to pay attention to your diet. Eyes need vitamin A, C and E to function properly and lower your chances of developing vision-threatening eye conditions.
Not only this, but omega-3 fatty acids are also beneficial for your eyes. Fill your plate with green vegetables, salmon, eggs and citrus fruits to give your eyes the nutrients they need.
Eating healthy foods is beneficial for your physical health as well as your ocular health. Include all the crucial nutrients in your diet and you will notice improvements in your vision.
If you are in a windy or dusty environment, make sure you are using protective eyewear. It will reduce the chance of a foreign object getting into your eyes and causing eye irritation.
Even if your vision is good, you can wear fake glasses with wide lenses to protect your eyes from dirt and debris.
Glasses not only guard your eyes against environmental pollutants but also improve your personality. Whether you are at your job or playing sports, make sure you use protective eyewear to prevent eye injury.
Do not rub your eyes
When something gets inside our eyes, we rub them to reduce the pain. Where it does provide you with a moment’s relief, the consequences can be catastrophic. For insurance, rubbing your eyes can give the object an extra push to penetrate even deeper into your eyes.
Moreover, if it was a sharp object, it could scratch the surface of your cornea and cause a problem known as corneal abrasion.
Scratches on your cornea could lead to temporary vision problems such as blurry vision and eye pain. When it happens, make sure you consult an eye doctor and use medications prescribed by them.
Always use sunglasses
Sunglasses protect your eyes from UV-related harm. Too much exposure to these rays can burn the surface of your cornea and lead to temporary vision problems.
Not only this, some cases have found that UV light could also cause severe eye-related problems such as eye cancer, cataracts and macular degeneration.
Using sunglasses not only provides you with a clearer vision in bright light conditions but also guard your eyes against vision-threatening problems. When you buy sunglasses, make sure you check the label. Sunglasses that provide less than 60% UV protection, won’t be of any use to you.
Take screen breaks
Whether you are a working professional, a teenager or an aspiring gamer, you might spend most of your day in front of a digital screen.
However, hours of blue light exposure could lead to visual discomforts such as eye strain, dry eyes and eye pain. These symptoms are together known as digital eye strain.
It’s important to take breaks during screen time. And wear blue light glasses or gaming glasses so that the blue waves from the screen do not target your retina.
Get regular eye tests
Eye tests are the most efficient way to determine the health of your eyes. But, some people pay no heed to these tests and take their eyes for granted.
But, if you truly care for your eyes, you won’t skip the appointments with your eye doctor. Make sure you get your eyes tested every two years. But, if you have a refractive error or a family history of severe eye conditions, then you must take an eye exam every year.
You can get a free eye test in the UK by independent opticians or from the NHS. Check out the NHS website to see if you qualify for an eye test.
If you smoke, you are at a higher risk of developing cataracts later in life than your peers who don’t smoke. Smoking leads to damage to your optic nerves and builds pressure on the delicate retinal vessels.
Smoking excessively for a long time could start to show effects on your eyes. The sooner you quit it, the lower your risk gets of developing cataracts.
Your eye health won’t improve overnight. Using all these tips consistently and building a lifestyle around them will get you results.
Don’t forget to take regular eye exams as they can detect problems with your eye health as well as your general health.
Umar Nisar was born and raised in the busy city of Abbottabad. As a journalist, Umar Nisar has contributed to many online publications including PAK Today and the Huffing Post. In regards to academics, Umar Nisar earned a degree in business from the Abbottabad UST, Havelian. Umar Nisar follows the money and covers all aspects of emerging tech here at The Hear Up.
Is Eating Italian Food Healthy Choice? From Where to Get Best Italian Recipes?
Bread, pasta, and many other carbs are the essential part of Italian food, and Italian food is incomplete without these items. But unfortunately, Italian food is notorious among many people and has an unfairly pessimistic reputation. But don’t pay any attention to these rumors. The reality is opposite to it. Italian food is undoubtedly good for your health in many ways. Wonder how?
Let’s discuss some healthy aspects of Italian food, and you’ll also find here the best site to get Italian food recipes like pizzacappuccino.
Is Eating Italian Food Healthy Choice?
Yes, eating and enjoying Italian food can be a healthy choice. Let’s have a glimpse on that health regarding benefits.
Some of the benefits are given below:
- Italian food is made from fresh ingredients
- Carbs are not your enemies; instead, they are your friends
- You can manage your weight by eating healthy Italian food
- Many Italian foods are made from fresh vegetables so that you can double your daily intake of vegetables
- Eating Italian food helps your heart to stay fit like olive oil is perfect for your heart’s health
- Italian food boosts immunity – your fighting power
- Italian food is rich in calories – it’s just a myth, some are but not all Italian foods
- Keep you healthy to live a long life – like natural, fresh, and wholesome ingredients are used in Italian food
- Garlic used in Italian food offers antifungal and antibiotic characteristics
- Italian foods are power-packed proteins – in the form of fish and white meat
- Italian foods offer increase fibers – like grains and vegetables, and mainly the tomato is a staple in Italian food and is full of vitamin C
- The seafood used in Italian food is rich in minerals and vitamins and lowers cholesterol level
Are You Now Ready to Eat Italian Food?
Surely now you’re thinking of trying Italian food once. Of course, you should go for it without any hesitation. You can get the Italian food from different restaurants locating in your city but wait; you can also try Italian recipes at home. These are very simple to make, and you can find plenty of Italian recipes online.
Best Site for Getting Authentic Italian Recipes
No doubt, finding a good site is not an easy task. But here, you’ll find the best place for an authentic Italian recipes site. And that site is pizzacappuccino.
From pizzacappuccino, you can find delicious authentic Italian recipes, different tips, and, most importantly, complete details of calories of every dish to maintain the check and balance of nutrients that you’ll take. You may also get news and different curiosities from this site. So you can enjoy many benefits from a single place.
Authentic Italian Recipes
- Pasta With Sardines
- Trenette Alla Ligure
- Arancini Rice Balls
- Torta Pasqualina
- Lobster Linguine
- Brasato al Barolo
- Artichokes Alla Romana
- Grandma’s Meatballs
- Caprese Salad
- Farinata of Chickpeas
Note: You can find all these and many more authentic Italian recipes from pizzacappuccino.com.
It would be best if you do not waste time overthinking about eating Italian food. Try Italian food once; you’ll surely love it!
Get a lot of authentic Italian recipes from pizzacappuccino. Contact here today!
For more detail please visit Value of Italian Food and Best Websites to Get Italian Recipes
Hamza Fazal is a reporter for The Hear UP. After graduating from the University of Abbottabad, Hamza got an internship at the NPR and worked as a reporter and producer. Hamza has also worked as a reporter for the Medium. Hamza covers health and science for The Hear UP.
Do you do these Six Skincare Steps Before you Go to Sleep?
Many women regret starting their facial cleansing and skincare routine too late. Already after thirty, they begin to be aware of the importance of cosmetics and that routine of care. The important thing is to educate both women and men (they also have to take care of their skin) in these fundamental daily steps because the sooner they start, the better the results will be. Expression lines and wrinkles, spots, etc. will take longer to appear.
The first step to achieving healthy skin is to take advantage of the night so that the products we have invested in them act with all their power. How to get it? Follow this routine and you will soon notice the results. It may seem too long, but it is worth it. It shouldn’t take you more than 15-20 minutes and you can take advantage of them to listen to music, watch your favorite series or even talk with a friend.
Cleanser and Makeup Remover
It is the first step and perhaps the most important before going to sleep. Whether you have put on makeup or you shouldn’t clean your face. The needs are different if you get to be with your face washed with a soft makeup or if you have gone out at night and you strived with the “smoky eye”.
You must choose a makeup remover suitable for what you need and for your skin type, and you can buy it now on from Perfec-Tone. Try to avoid common mistakes, for example, the wipes are only for emergencies, do not use natural soap, do not mistreat the eye area … For eyes and lips there are specific make-up removers with great results.
Exfoliation or Mask
It will be your own skin that will give you clues about the periodicity of the exfoliations that you need to do at home and the product that you should use, be it natural or cosmetic. It is essential to use scrub regularly from the age of 30, once or twice a week.
Apply the product (choose it according to your skin type = on dry skin in a small dose on the nose, cheeks, neck, forehead and chin, avoiding the eye contour -whose skin is four times thinner- and Gently massage emulsifying the product with a little water to make the application more pleasant, insisting on the most problematic areas, which are usually the nose and chin.Rinse with lukewarm water and continue you’re routine.
Also on a weekly basis you can use a mask. In the market you will find many types of facial masks (also for lips, neck, neckline …) specific to achieve different results. Antigen, moisturizing, for blackheads, for greater illumination, etc.
We have to return to our skin the PH it has lost after cleansing and prepare it so that the sealing treatment, the subsequent moisturizer, is really effective. The toner will be used after the cleanser or make-up remover and before the moisturizer (letting it air dry and naturally).
There are three ways to apply the toner: With a cotton pad or a make-up remover pad so as not to mistreat the skin; with the hand without making circles by simply “smearing” the face or as a mist with the help of a spray applicator.
Eye and Lip Contour
Special areas that require specific care. Many times we forget about them, but now that you are going to follow this step by step, it doesn’t have to happen to you anymore.
These products contain specific formulas adapted to the eye or lip contour, since the skin in this area presents significant differences compared to the rest of the face (more sensitive, drier, with a greater tendency to dehydration) and with specific problems (bags, dark circles, cracks …). In the case of the eye contour, as a general rule apply them to the lower eyelid. Remember that the application area is on the bone that forms the eye socket.
A facial serum is a care product that usually has a higher concentration of active ingredients in its formula. They have a texture that is lighter than that of creams, balms or masks, so they penetrate the skin much more easily.
«You must apply your facial serum first and on clean skin, because you want its active ingredients to be in direct contact with the skin and that there is no prior barrier (such as a cream) that hinders its absorption. Tip: you should know that if you include both cosmetics in your daily care, in many cases the serum will multiply the results of your cream. However, you can use without any problem only the serum for lighter care “, assure the experts at Perfect-Tone.
By using a night product, we are able to compensate for the lack of nutritional elements and also provide immediate comfort and elements that help improve the skin’s repair and detoxification mechanisms. The continuous application of the product will improve the condition of the skin and its barrier function, improving the night-time recovery of the skin.
We can choose the product, a night cream, depending on our needs: moisturizing in the case of dehydrated skin that needs quick and more intensive treatment, nourishing in the case of constitutional or acquired dry skin, anti-aging, etc. Also, take care of the way you apply your night cream because that can make a difference.
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