Tanaka - Prevent stroke

Eating right makes you sleep better? do you believe
Benefits of 8 foods to help you sleep better
1 : Walnuts
Walnuts contain melatonin, the hormone that causes sleep. "When it starts to get dark, your body produces melatonin. However, if you actively eat foods containing melatonin, you will fall asleep faster."
2 : Salmon
This fish rich in Omega-3 fatty acids is said to help you sleep more deeply. Experts don't know why, but suggest that consuming enough omega-3s can enhance the sleep-promoting effects of melatonin. Experts also recommend eating salmon 3 times a week to be effective with sleep.
3 : Rice
Eating white rice for dinner about 4 hours before bedtime can help you fall asleep faster. According to Dr. Winter. is that your brain uses the abundant carbohydrates from white rice to create the neurotransmitter serotonin, which increases feelings of peace and calms the body.
4 : Egg
Eggs are one of the few foods that naturally contain vitamin D, which has a positive effect on sleep, according to recent research published in the journal Sleep.
5 : Hot milk
Drink hot milk before bedtime, because this drink contains calcium as well as an amino acid called tryptophan, two things needed by the brain to produce melatonin. In addition, most milk is fortified with vitamin D, so the effect on sleep is higher.
6 : Cashew
7 : Sweet potato
This popular snack is good for sleep because it provides the carbohydrates needed for the brain to produce serotonin, the sleep-inducing chemical.
8 : Chrysanthemum tea
Chamomile tea is scientifically proven to reduce anxiety and stress, speeding up the process of falling asleep.

12 : Adjust your sleeping position
Normally, there are three main sleeping positions: prone, side, and back. Many people believe that sleeping on your back will help you get better quality sleep. However, research has shown that this is not the best sleeping position. Because it can lead to airway obstruction, sleep apnea, and snoring.
13 . Read books, magazines,
Reading anything before going to bed like: Reading books, magazines, ... can help you sleep better. Especially for children, reading before bed can promote longer sleep. However, it is important for you to understand the difference between reading an e-book and a traditional paper book. E-books emit blue light that reduces melatonin secretion. Low melatonin levels make it difficult to fall asleep and leave you feeling tired the next day. Therefore, you should read paper books to relax and improve your sleep.
14 . Imagine the things that make you happy
Instead of lying in bed worrying and thinking about stressful things, visualize positive things. In one insomnia study, participants were able to fall asleep faster after they were instructed to use visual distractions.
15 . Limit caffeine intake
Caffeine works against fatigue and stimulates alertness. It can be found in foods and beverages such as: Chocolate, coffee, soft drinks, energy drinks, etc. This stimulant can potentially negatively affect quality and duration. amount of sleep.
Although the effects of caffeine vary from person to person, you should limit caffeine consumption at least 6 hours before bedtime. Instead, you should drink a soothing tea like chamomile tea to promote sleep and relaxation.
twelfth . Adjust your sleeping position
Normally, there are three main sleeping positions: prone, side, and back. Many people believe that sleeping on your back will help you get better quality sleep. However, research has shown that this is not the best sleeping position. Because it can lead to airway obstruction, sleep apnea, and snoring.

15 simple ways to sleep fast and deep that you should know
1.Lower room temperature
Your body temperature changes as you fall asleep: Cool down when you lie down and warm up when you get up. Room temperature that is too high can make it difficult for you to sleep
2. Set a fixed bedtime
Every adult should get enough sleep from 7 to 9 hours a night to ensure health. Moreover, you should give yourself 30 - 45 minutes to relax in the evening before going to bed.
3.Light absorption both day and night
Light can affect the circadian clock, which regulates sleep and alertness. Limiting exposure to light can lead to disruptions in circadian rhythms that make it difficult to fall asleep and lead to a lack of alertness.
During the day, when the body is exposed to sunlight, it helps the body stay awake. Both natural daylight and artificial light have an effect on your alertness.
At night, darkness can make you feel sleepy due to the production of the hormone melatonin. In fact, the body produces very little melatonin during the day.
4: Practice yoga, meditation
Yoga movements will help you practice flexible breathing and body movements, bring mental tranquility, relieve stress. This method can also have a positive impact on sleep parameters such as sleep quality, efficiency and duration
5. Avoid looking at the clock
Many people wake up at night and they worry it could be a sign of a medical condition. However, not being able to fall back asleep can disrupt your good night's sleep. People who wake up in the middle of the night tend to look at their clocks and obsess about not being able to fall back asleep.
Worse still, waking up frequently without getting back to sleep can cause the body to form a habit of waking up in the middle of the night every night. If possible, it is best to install the clock outside of your room. If you need an alarm, you can turn the clock and avoid watching when you wake up in the middle of the night.
6. Food can adversely affect sleep quality
Drink a glass of warm milk before going to bed.
7 . Listen to relaxing music
Music can significantly improve sleep quality, and can even be used to improve chronic sleep disorders. A study of 24 young adults demonstrated that music promotes deeper sleep.
8.Exercise during the day
Regular exercise is not only beneficial to health, but it also helps increase the length and quality of sleep by boosting serotonin production in the brain and reducing levels of cortisol, the stress hormone. However, it is important that you maintain a moderate-intensity exercise routine. High-intensity, over-exercising can lead to insomnia.
9. Stay away from electronic devices before going to bed
One of the leading causes of insomnia is exposure to electronic devices. Watching TV, playing video games, using cell phones, and social media can make it difficult to fall asleep. This is because the blue light emitted by these devices suppresses melatonin production.
10. Use essential oils
11. Write before bed
Many people find it difficult to sleep when thoughts keep running around in their minds. This can cause anxiety and stress, create negative emotions, and disturb sleep. Therefore, psychologists recommend keeping a journal and focusing on positive thoughts to calm your mind. This will make it easier for you to fall asleep.

💥💥🌟8 bad habits many people have that make it difficult to sleep
✅Eat a full meal close to bedtime
✅Take a nap too much
✅Use the bedroom as a multi-purpose room
✅Drinking alcohol, coffee, smoking before going to bed
✅Exercising intensely before bed
✅Sleep less when busy
✅Change your sleep time often
✅The bedroom is too cold, too warm or too noisy
💝💝😃5 habits to help you fall asleep easily.
➡️Increase Omega-3 supplement and some vegetables
➡️Avoid bad habits that affect sleep (don't use your phone 20-30 minutes before bed)
(The reason is that the blue light from the phone or tablet inhibits the body's release of melatonin.)
➡️Let the body "learn" the habit of getting ready for bed (changing pajamas, drinking 1 glass of water or warm milk before going to bed, sleeping at a fixed time.
➡️Listen to soft music (piano music or rain sounds)
➡️Standing reading books

What are the typical symptoms of cerebral ischemia?
1. Headache
Headaches are often a manifestation of psychological problems, which can appear more when you are in a state of stress and stress. Headaches usually begin with a sharp pain in a fixed area of the head, then spread throughout the head. The feeling of heaviness in the head can also be experienced when thinking a lot, when moving or just waking up
2 Dizziness
Symptoms of dizziness, if present when you are sick with fever or fatigue, will not be too serious a problem. However, if this feeling comes on suddenly when the body is completely normal, this may be due to anemia to the brain. This disease can also cause the patient to have a feeling of tinnitus even in a quiet space.
3. Numb limbs
Patients with cerebral ischemia will sometimes experience tingling under the skin and numbness in the fingertips and feet. In addition, daily motor movements can also be affected by the feeling of neck and shoulder pain.
4. Visual impairment
The structure of the nerves in the brain is often a relatively complex system. Lack of blood to the brain causes the brain to lack oxygen and leads to impaired vision, such as blurred vision in one eye or both sides, dizziness, ..
5. Insomnia
Slow or blocked blood circulation to the brain can be signaled by sleep problems such as poor sleep, restless sleep, easy waking up in the middle of the night, etc.
Not only that, when the brain is not supplied with enough blood in time, it can also cause psychological disturbances, loss of concentration or memory impairment, serious depression if not detected and treated promptly. .
6. Pain along the spine
For patients with cerebral ischemia, sometimes there will be a cold feeling in the back, pain along the spine or pain along the shoulder.

🌟🌟💥9 ways to help your brain rest and boost mental health
👉1. Start a hobby
👉2. Take a deep breath
👉3. Move your body to rest your mind
👉4. Practice mindfulness
👉5. Prioritize your time
👉6. Stay away from technology
👉7. Socialize with others
👉8. Chat with an expert
✅9. Get enough sleep
🧠Your brain is the hub that processes all of your emotions and behaviors, so you need it to function at peak performance.Similar to charging your phone, sleep gives your mind a chance to recharge. when you are replenished with the energy lost in sleep.
👩‍⚕️👨‍⚕️Medical experts recommend sleeping at least 7 hours a day for optimal results. Inadequate sleep is associated with both the onset and worsening of many psychiatric symptoms, including depression, anxiety, and psychosis. Even increased diseases of blood pressure, heart disease, blood fat, diabetes, stroke, especially 90% of Alzheimer's disease is due to insomnia.
😴😪If you are having brain problems or cannot sleep more than 7 hours a day.
📨💌Contact us now, I will advise you on things to help your brain better.

4 Gut health warning signs
Gut health is essential to maintain a healthy body, or mind, but due to erratic eating habits and sedentary lifestyle, the gut is often damaged. People rarely detect these things, leading to gastrointestinal problems, usually the intestinal tract will appear some early warning signs that we must.
1: The tongue is covered with a white layer  warning that the digestive system is working too hard, leading to inability to function normally, easily producing yeast and bacteria.
2: Reduce appetite due to poor digestive system, not fully digesting food, causing us to have no appetite, or hunger.
3: Belching, heartburn, burning pain under the chest, nausea when hungry when full
4: Constipation, loose stools, raw stools (with meat or vegetables in the stool)
 If the above signs appear, clean the intestines to remove waste as well as increase beneficial bacteria.

10 Signs Someone is Having a Stroke
Recognizing the signs of a stroke is crucial to intervention and treatment. The most common signs that a stroke is happening or is imminent include: (10)
1. Trouble speaking or comprehending. If someone can’t understand what you’re saying, or they suddenly start speaking nonsense, it could be a stroke.
2. Numbness or paralysis. This typically occurs in one side of the body, usually in the face, arm, or leg. Ask the person to raise their arms above their head or to smile. If something seems lopsided, act immediately.
3. Vision problems. Sudden blurred or dimmed vision in one or both eyes is another clear sign.
4. Intense headache. These extreme pains are often compared to a migraine.
5. Dizziness. Passing out is also possible.
6. Nausea. Vomiting can also occur.
7. Sudden loss of coordination. Keep an eye out for stumbling, tripping, or difficulty walking.
8. Behavioral changes. Look out for completely random mood swings.
9. Stiff muscles. You might also feel weird sensations, like pins and needles or numbness.
10. Problems swallowing or breathing.