it is very important not to forget, anxiety, muscle tension, insomnia, headache. day after day, unfortunately, many people in the world are captured by stress, it is he who makes us unhappy and

sick. today we will try to find a way out. how to deal with stress? don't miss it, and we'll also analyze all the food traps in the all inclusive system and find out how you won't get better on vacation, because the velvet season is in full swing. well, of course. to your questions we wish each of you a good day and are ready to start the last time stress in scientific the world is given great attention, because stress simply destroys our body short-term, of course not. but a long-term chronic one does exactly that with us and this happens because the production of the stress hormone cortisol is going on, and as you know, it has a pronounced anti-inflammatory effect, but long-term stress reduces this ability of the body to tolerate infections, the inflammatory

fund aggravates the existing disease, for example , son or diabetes. research also shows that the duration of stress contributes to the realization altyn smart diseases like rheumatoid arthritis gout or for example n autoimmune tyreditis here are examples for you, so the problem. this is very serious and let's deal with it without a specialist. we can't do it. i invite tatiana skorokhodova, a wonderful neurologist, to the studio. hello tatyana good afternoon. tell me what stress is, it is completely inadequate, not uh, planned impact is some kind of emotional stress on the body in the deepest parts of the brain. there is a pituitary gland

the king of endocrine regulation of the entire human body is iron, a small one the size of a pea, and this pituitary gland regulates the production of hormones in all the endocrine glands of our body. and the head of the pituitary gland the hypothalamus is thus formed by the hypothalamus, the pituitary adrenal system of the adrenal gland. these are the endocrine glands, which are located at the upper pole of the kidneys, and they produce cortisol, which is the main stress hormone. cortisol is not only a stress hormone, it has a powerful anti-inflammatory powerful decongestant strongest cardiotonic e, and e, against allergic yes, but when there is a lot of it in the body and when it stays in the body for a long time, a violation occurs, it already ceases to be an assistant and regulator. here

, probably whole systems suffer when prolonged chronic stress. uh, the cardiovascular will suffer, of ​​course, a person may encounter both with a heart rhythm disorder, as with manifestations of angina pectoris, that is, and in their sensations in the heart area, and as with unstable blood pressure, which will tend to increase and will be difficult to regulate by taking drugs, even if a person is treated correctly, the system, how the problem will respond, and the stress that he is being seized by a person is trying to raise his level of joy by eating tasty food, and he does not feel full, a failure occurs between two very important hormones leptin and ghrelin. he can't get enough. he says i want to eat all the time. i want to eat all the time, or vice versa, when stress is the same as we endure, some people get stuck, and the second nothing don't eat. they say i can't stick myself in a piece of good rest. on the system, too , it will be impossible

to take a deep breath when a person does not have enough air of a chronic disease, either nocturnal tissue or bronchi. no, yes, the person will experience respiratory failure. this is the so-called vegetative dyspnea, which is experienced by everyone who does not. when we see a patient with stress , let's listen to the story of our guest, and she will also ask you her questions. come to us, please. hello, my name is irina and i have low stress resistance. that is, i react very strongly to all sorts of conflict situations because of a small conflict. i can cry. and if it is larger, then i can get so upset that i will have a fever and a migraine, and then i have to take sick leave. here is one often aggravated often an attack begins after an increased emotional load unscheduled emotional stress that a person experiences an upset of the gastric intestinal

tract. well, we have already said that maybe we're talking about appetite disorders. there may be stool disorders. there may be an exacerbation of chronic diseases of the gastrointestinal tract fatigue, including pathological fatigue. that is, this is not a state when fatigue can be removed simply by resting and having slept, there is pathological fatigue when a person is tired. he wants to sleep, but he can’t fall asleep, yes, a friend. he arises. fatigue is present, sleep disturbance is present. here is the following, and this is mandatory and the body has to recover a couple of days, and therefore, from sick leave and insomnia can be a completely different person. maybe it’s either hard to fall asleep, and at the beginning of sleep, either a person wakes up during the night, and then it’s hard to fall asleep until the morning tunnel vision. here is an explanation of what this is. this is a functional narrowing of the visual fields, when

a person is hard to see on the periphery , pressure rises. yes, yes, this is the first reaction of the cardiovascular system to stress, because we are talking about vasoconstriction, and vascular spasm, and an increase in pressure is primarily a spasm of small vessels sexual attraction. well, of course, the endocrine system and the reproductive system cannot but respond to stress. because a normal sexual life is possible, only in a calm psychological situation, pain pain can be completely different, and not including functional, that is, not associated with any acute or chronic disease, the person says, i have pain, he is examined no illness is found, but he is in pain. then you need to relieve stress and the pain and muscle tension will pass. yes, this can serve as an example first of all headache, tension tension headache is very often associated

with muscle tension in the muscles of the scalp of the neck and upper shoulder girdle and other signs of muscle tension are an exacerbation of more in the back, weight gain or loss , and some other symptoms have been discovered for themselves. we've had some of this weight loss. i mean, that's why i say that i look so good, because i'm constantly stressed, i mean, i don't eat. unfortunately, doctors only tell me pills, drink calming everything, but this does not help. it doesn't solve the problem. this is part of the solution to the problem. we help with the selection of therapy with the right advice, and the patient, for his part, can take some action to help himself now and consider ways to deal with stress. so , we control the body, the concept of body control includes weight control, then when you are

engaged in proper nutrition and exercise for your body in terms of physical activity, if we are talking about physical activity, then the best thing would be to visit the pool regularly at least twice a week and good walking at least 2-3, and better five kilometers every day, because regular exercise. it helps to relieve our stress of our emotional tension through the work of the muscles, what is our next way of dealing with stress, which we offer breathing exercises. here we can mention a specific technique, that is, we must regulate inhalation and exhalation, and when inhaling, the stomach should swell to imagine that here is a ball that increases in the volume of inhalation. let's count to five. try one two three, four five two.

hold your breath for seven. exhale the stomach deflates the ball decreases in volume. at seven , you need to take a full breath. and another way to fight is meditation, irina how do you understand this? well, meditation is turning on some calm music, relaxing and enjoying the silence. when it happens, we are tense all the time, our muscles are tense, our eyes are tense, our perception of the world around us is tense, and meditation is a way to relax, relax muscles. while breathing, create a visual image of what is in light enters you inside you, this light, preferably yellowish. this is considered a more efficient technique. and when you breathe out the light does not leave you, it remains in you and around you, it is the creation of a visual image that increases the effectiveness of breathing

exercises and meditation. in addition, one of the elements of meditation is hmm relieving muscle tension. when you can focus your inner gaze on some muscle group and feel its relaxation, including how it has become warmer, for starters, this you need to do it lying down, standing, and sitting, at first it may not work. but, when you learn to relax your muscles and your body, in general, as a whole, you will be able to do it. including standing, and it will turn out quickly and this helps to relieve stress, both in the chronic sense and in the acute period. look, that is, it turns out that stress can be controlled and that's all we can use in panic attacks absolutely right, absolutely this is an absolutely uncontrollable situation that visits the patient's island suddenly by itself asking permission. absolutely right. you

were like that. yes, it was what you felt, then the feeling of anxiety is unclear, where it came from and i lack the breath, the heartbeat probably. yes, death. let's look at the methods and ways of self-help when starting a panic attack, doctor. well, first of all, you need to sit down, because it is worth enduring such a difficult situation. eh, it's impossible. irina irina please, with pleasure, if you have the opportunity, sit down, are you at home or somewhere in the office? this is very good. if you are like this the situation has befallen in the city, do not hesitate. you can sit on the grass on the lawn on the steps of any building on the curb, where there are no cars, nobody cares but you. you need to take a stable position of the body. you sat down. now you need to take back control of your body over the situation. to do this, you can try to feel the surface under you. here you are sitting on a chair. what kind of surface is soft

or hard soft soft with your feet should feel the ground or grass or the floor with your feet. what a land of panic is always a state that shuts us out of reality makes us afraid. and you have to look around and find, at least five items that you can name to return your orientation in this world, for example, you saw. a flower that is a dandelion and in addition, we connect the breath inhale for five two delay exhalation for seven. uh-huh so a few times many times a lot the panic won't go away, it will definitely recede. and when you feel better, you can lie down, relax, drink water and say to yourself. yes, i won, but you must always remember that this situation is not a life threatening panic attack is not a life threatening situation and it will always go away. if you acknowledge it and take

control of it. and it turns out, everything is so. just, like, just you liked it irina thank you for your participation. thank you in your life yes, definitely. well, i thank our expert for such useful advice. honestly . no, it was even very interesting. thank you. you tatyana uh, tatyana su was with you. skorokhodovach neurologist of health to you all the best . you are always welcome, goodbye. and we will continue in a few minutes ahead of us are the rules of nutrition on vacation, how not to get better on vacation, do not switch healthy, healthy healthy it's healthy to be healthy. that's it, hooray, i'm on vacation, many people

prefer to relax in the velvet season, they choose hotels with the all-inclusive system and rush into all serious. this is especially true for nutrition. buffet, the eyes just run up, but, unfortunately, not everyone remembers that the gastrointestinal tract, like the head , also needs to rest, needs to be unloaded, so today we will learn some tricks on how not to overeat in the all inclusive system and how not to bring a couple of extra pounds with you, they are only souvenirs and good impressions. go. why in the system all inclusive. we so often literally break down on food, a lot of psychological reasons are triggered, the first one finally. i am vacationing. what does it mean, and most people do, that's it, i eat everything that my eyes see. eating everything i've never

eaten there already i paid absolutely. this is a direct phrase paid for everything, so i have to break away for the entire amount of this process further curiosity. let's not discard it. and i have never seen grape leaves wrapped around some kind of shirt . oh, and what is it that they have such a little red, then a green one, then i'll take a blue one. i will try the next available food. nobody is forcing us to cook. we came for all the prepared food so much. and, of course, we eat, and the waiter takes away the plates very quickly. if they didn't, then your opinion, if you saw that you have already eaten three plates. oh god, maybe it's time to stop, but the logic would turned on, and so the plate was taken away the empty table, let's go. i'll take another look and come back with a new full plate like this. this is what is happening, and also the lack of emotions and movement, and the most emotional. traveling is a visit for breakfast, lunch and dinner. e,

svetlana, so what are the pitfalls waiting for us. come on, go to the children's table, firstly, the method of preparation. you have no idea how you did it? the chef, how much oil he put in there, how much he fried, overcooked. walk around the entire restaurant. see what you have for lunch for dinner today. uh, if more useful, for example, restaurants always have a grill. and you see how the chef cooks something in front of you, and then you understand how he does it, of course, sauces. how do you know that in this sauce there could be flavor enhancers, there may be sugar, there may be a huge amount of salt and again you don’t know what kind of oil is there and how much is there in one tablespoon of oil 120 kilocalories in one let's see. on the next item, the composition of the

product, for example, soups, which when i i've tried soup and puree. i understood perfectly well that this was not a natural, stale soup, that it was exactly a soup from a package. you see, in which there may be starch and flour and all kinds of flavor enhancers from sugar and salt further. we always say salt with sugar, salt with sugar, but here you can add the same starch and all flavoring foods. here are the supplements. take natural fish, natural piece of meat. here is the turkey cut off. here is the chicken. come take it and it will be the most correct when they make an omelette in front of you. you know its composition, what is there not only eggs, you ask to add some cheese and maybe some, uh, some meat and a little bit of spices. well here too, but wait a bad serving, cholesterol. i've talked about this a thousand times, we'll get her cholesterol, good or bad depends on you, if you connect the eggs to you. with vegetables

, there will be no bad cholesterol. and if you add dmitry mikhailovich and cheese and ham to speak correctly. give me everything and more years for you, so that everything is a bad portion of cholesterol, except for fats. uh, will be provided to you. i suggest, uh, invite the studio as our guest. she loves to travel. i wonder how she copes with the abundance of the buffet to go out to us. hello hello let 's meet. introduce yourself my name is malvina it's very nice, give dmitry mikhailovich your plate and let malvina tell us. but for her to eat, for example, coming to dinner at all inclusive, you will eat soup for lunch, and we won’t always say so, i will refuse, but for children they refuse features soup in a plate

we won't take. let us be here. yes , here at home. you know what you cook from, understand, and you understand the calorie content , the nutritional value of this dish, its fat content, and on vacation, this is completely unknown, so and even more so, when you take soup, and it is in a fatty product, you usually take bread for it, and the bread there is freshly baked, and the bread raises the sugar level. you throw a huge dose, insulin and bread , all the fats from your soup will make you go to bed, so the first reason for gaining weight on vacation at the buffet. usually it is the use of soups with bread good meat fish meat, fish them. uh, i prefer it, because meat, and protein is a healthy protein, fish is also fish and seafood, i will give preference to malvin's plate. let me ask a question. what are you saying at the same time, will i eat both meat and fish prefer, or is it fish, or is it soft? you took from this, but i will take fish, because it is more useful in our

climate. we don't always get. uh, as many omegas as we need so competent today the guest is definitely on vacation. i recommend that you always choose to prefer fish, because it is true marine fish. we rarely sell and only sea fish , only the one that feeds on plankton. these algae are small fish. it is the most useful, take a salad. yes , we can definitely have a salad with meat and fish, and just eat salad as a separate dish. it is necessary. yes, i’ll add right away, i recommend it on vacation, and taking several types of vegetables is a huge amount of healthy fiber, and which is great sorbent cleaner. still. you eat more on vacation. it helps to clean, the intestines are also a wonderful prebiotic food for our ba. useful bacteria in order to prevent bloating, flatulence and diarrhea, so

i would advise you to make your greens salad always the way you like or take a salad ready to go and grab some grilled vegetables. maybe even boiled vegetables. here's something else we can do. drink water. you will definitely have water - this is in general. uh, it takes first place, because that we are going on vacation. uh, where the climate is hot and dry. in general, each person needs to drink 30 ml per kilogram of his body in any case. well, if we have a heat there, you understand, then you need to drink more, because you will sweat, sweat and lose this water, like you drink alcohol, and you will have some delicious sweet little things, but hmm, maybe, but in very small quantities, because i don't even know a glass. oh, i will prefer cocktails to my sleep, and i will not refuse a lawyer of dry

wine. it will be luch a wonderful combination, especially white wine goes well with fish and indeed the norm is 1 2 glasses, but only natural. and cocktails here imagine if there are 65 kilocalories in 100 g in 100 ml of dry wine, then in ordinary cocktails 500 kilocalories, because a cocktail is not only alcohol drink. there's also liquor. there's sugar there. there they also change, juices, they add. here are the kilos. hello absolutely desserts dessert if i prefer but rest dirto it will only be for breakfast as it is complex carbohydrates. i'll leave them for breakfast. what's the ideal? guest i propose to sort out which breakfast you would prefer from these ingredients. what lunch? and what did you have for dinner ? what kind of breakfast? i will take. the heart of a cup of black tea, perhaps an

omelet, or porridge. now , please hear me out if you want to eat dessert, my dears. ah, definitely, you should always take a protein dish. porridge is not protein food. this carbohydrate meal will have too many carbohydrates in one. eating eggs, scrambled eggs, always take protein food, maybe cottage cheese can be empty yogurt. and you can do this with berries and fruits, which can be presented at breakfast, go to dinner, so the first course. we do not discuss, because everything is about soups, especially mashed soups. we discussed we see both chicken and turkey in one meal and we want to try everything. is it possible to combine proteins, of course it is possible, but here the quantity is very important, it cannot be a mega quantity. realize that your body can only absorb 30 grams of protein in one hour. this is approximately a piece of 200 g. on average, 180-200. that is, if you take both meat and fish, you

decide to try it. i don’t know, maybe there’s even seafood, but anyway, in total, a serving, protein should be no more than 200 g. otherwise, it will come to the point that it will not be digested, it will begin to ferment, rot, release toxins. you will get flatulence and diarrhea. about dinner let her have dinner, it will be a salad, or just vegetables , some mix of vegetables and fish, an ideal component. if you want not to transfer excess, rest weight, it is best that your dinner has always consisted of proteins, it doesn't matter and indeed, red meat - it is better to leave it for lunch, and preferably for dinner. uh, eat more easily digestible protein fish seafood and vegetables are always ideal svetlana uh. i offer my help to determine, here are the rules for a tourist who, uh, ended up in the all inclusive system, so as not to gain extra pounds. open cages. and the first secret. if you

know that you can't stop you are all inclusive. do not get out of the system all inclusive. and you go there, and where everything is off half board breakfast. dinner or breakfast lunch and or only breakfast, and then you will order, really one dish, because of greed. you will not be able to order three you will think, but you have to pay for this. if you do not get enough sleep, this is stress, and then the body will store more fat. then don’t be lazy, please, but have breakfast and swim, then water aerobics or dancing or volleyball active games, then chew slowly. this is very important, because, uh, otherwise you will not be able to satisfy your receptors with your food and will require you to recharge in the form of a sweet plate less, the smaller the plate, the less water you put on it, of course, more bread, i beg you. well, why do you need this story that will lead to weight gain? you don't need bread on vacation. grab some

gourmet desserts in the morning. this is the right time to eat dessert, and then spend it during the day, and it's not off at your waist malvina thank you very much for participating a lot we have learned the truth. best health to you and your family. thanks well of course, a velvet holiday for you, a and b for your loved ones. and, of course, bring wonderful impressions from your vacation. goodbye until we meet again. we will take a short break, far away, do not go ahead of the answers to the questions that you sent us. healthy healthy. we welcome you to the program it's great to be and now we will answer your questions about the sore. so question. the first question to

a 15-year-old teenager often suffers from colds and complains of pain in the lymph nodes in the neck. why are they inflamed? whether it is dangerous and what to do or make the increased lymphonoduses? it lymphoid response. for some inflammatory process located in this region, for example, your teenager has more frequent colds, which means the ear, throat, nose, neck, respectively, the group of lymph nodes increases, directing all the forces. smart protection to this focus incorrectly says that the lymph nodes are inflamed, they are enlarged , the lymph nodes can really ache, because they stretch their capsule, and this brings discomfort, confuses something else in your question. why is a teenager of 15 years old so often sick and here i would accept some measures to investigate. thank you very much

for such a complete answer. what's the next question we have the next question. we have a friend from lyudmila dmitrievna. every morning, a glass of hot water with soda begins, and on an empty stomach. is such a drink really beneficial for the body? soda has a beneficial effect on our digestive processes, improves the functioning of the gastrointestinal tract, normalizes the acid-base balance, and even helps to prevent strokes from developing. and atherosclerosis, but soda has a lot there are no contraindications, if you have low acidity further, if you have an ulcer, if you have high blood pressure, if you have high blood sugar during pregnancy , you can’t, soda can also lead to increased gas formation and even

swelling, so i’m always for a balanced proper nutrition vitamins minerals from what we have grown is called and no experiments. thank you svetlana let's move on. the next question is a question. artur is a 2 month old baby who is breastfed. do i need to wake up a newborn at night for feeding, if he sleeps, how to properly organize the feeding of a couple to write off or demand a child in modern pediatrics suggests that this is the feeding regimen for a child of this age? it can be free, that is, we should, as it were, listen to his desires, and not look at the clock or set an alarm for the night and in no case a child. no need to wake up a healthy newborn or baby specifically for feeding? how are you set up? so he will definitely give a signal. he wants to eat. he can in 2 hours ask you need to offer he can even

spend 5 hours at night without food on purpose to wake up no need in doubtful situations i recommend weighing for control, when for several days, uh, two or three times a day, weighing is carried out before feeding and after feeding to determine the volume received milk. and we will continue to answer your question, but after a while we will see you for a short break. to be healthy. we are friends with you again airtime allows you to answer a few more of your questions. uh, we have a government studio who came to us with his question welcome . hello good day. please introduce yourself, yuliana it is a pleasure to listen to your question today there

are many techniques for maintaining the abdominal muscles. i would like to know which ones are the most effective. well, the press, obviously. what else how to tighten the tummy to make it more slender knows our instructor in physical therapy victoria the sixth. hello, i would like to introduce you to one exercise, which has long been a very popular, but for some reason, many do not know about it. and most importantly, it has much fewer contraindications than classic abdominal exercises. but at the same time, it is very effective for the formation of waists and a flat stomach. maybe you guessed it. what exercise? i say, honestly, not yet. maybe svetlana well, i don't know so many of them. this exercise is a vacuum. it is best to have it in the morning. you woke up even without getting out of bed. it can perform the starting position. for this exercise, you can lie on your back while standing on all fours. standing and bending over. let's. today we will try two options - this is a hundred, and in

a slight slope. this means that the most important thing is that we take a slow long breath. inhalation should take approximately 3-5 seconds. we inhale through the nose. uh-huh, here imagine that your stomach is inflated like balloons and on the exhale. you start the stomach, as much as possible to retract yourself to exhale. we are completely in that, and our task is to draw in the stomach as much as possible. imagine that you want the navel to come closer to your spinal column and as you exhale. pulled in and try to stay in this position. well, for starters, at least for 7:10 seconds, if it's difficult for you, start with fewer seconds, and you can increase over time. tell me, you tried once to pull in and hold, what muscles. you will feel that the whole stomach is included in the work. yes. i felt the tension of all the muscles, in fact. it includes not only the superficial muscles of the press, but also involves deeper ones. and if you do it in the morning on an empty stomach, it also starts metabolic processes and is also a lighter option, even if we become here

so much kolya's position they are slightly bent, we lean forward. and you can feel that from this position, straight the pelvis back, bring the lower back slightly. bend, as the shoulders are rounded, that the live is already being pulled up. from this position. if we stand up the belly already inside a little bit, it helps, of course, from this position as well. we also take a deep breath. and on the exhale they pulled it in so it will even be a little easier to look at. itself later helps to tighten the stomach, well, but we remember that even such a seemingly harmless exercise has its own contraindications. this is, first of all, of course, pregnancy during pregnancy cannot be performed, and if girls now have critical days, it is also contraindicated for inflammatory diseases of the internal organs, they will also be a contraindication. if they are not there, then please, we add this exercise to our arsenal, we perform it every morning. and already in a month. we are behind this really pronounced result. someone even up to the point that up to 3 mixture is possible, but this is subject to daily performance. no good perform daily. and how many times do we

do this? 10 20 30 100 for a start, 3-5 times of such delays is enough and, of course, we try to increase the time under load at first. let it be 5-10 seconds, then 15-20-30. well, as long as anyone has enough. this is exactly the moment of holding the breath, then we slowly slowly take a breath and give ourselves a couple of seconds to rest. a few deep breaths and exhalations and repeat, if at first you feel dizzy, do not be afraid with such breathing. this is indeed a possible option. open window. breathe and move on to the implementation. thank you for your participation. thank you for your questions. hello, thank you to your loved ones. well, i want to thank, of course, our expert physiotherapy instructor victoria chistovaya, who always gives us very important advice. please come and visit us, thank you. all the best. goodbye. and we still have a minute to answer one more of your questions, a burning question from polina hello doctor. i

love buckwheat porridge very much, with which it is most useful use. despite all the benefits. buckwheat porridge, buckwheat. porridge does not contain all the essential amino acids, that is, the necessary proteins, so you still need to add sinful cereals. a component, for example, buckwheat porridge goes very well with fish further, buckwheat porridge goes well with meat, buckwheat. porridge is great, combined with vegetables and buckwheat porridge, maybe with milk, but on the one hand, milk protein will help ensure that the sugar level does not rise high and a lot of insulin is not thrown out on the other hand, carbohydrates from buckwheat will contribute to better absorption of protein from milk, but there is another

story with buckwheat a lot of iron, and there is a lot of calcium in milk, and iron prevents just such good absorption of calcium, so the question is, what do you want to get from this combination is up to you thank you svetlana for being so complete and i would say very tasty. let me remind you that the answer to your questions today was a nutritionist, svetlana kashitskaya, and an experienced pediatrician. dmitry chesnov. be healthy. best wishes. all the best. see you. if in life suddenly a bad weather has a headache, you will understand. what a happiness a person is healthy when from the first try guess that not a pill drops stress, a

smile smile and everything will pass. who you were not, wherever you go. write with a pencil, it is very important not to forget. and having glorified the bus the lakes are blue

to the sky early, which absorbed the race, lesya ponajak take off the suras wash the creatures. yes, the shrine is taken out under the sky by throwing a tire latitudes behind the woven mouth-tossed under the sun. you look, he himself and nick will not be able to, but that gold sandy beer drank from them endlessly a small belly that has sketched not a lake, all the more, i just want from stress so that i don’t experience the mountains. and the lake here is not if they do not like to forget.

he is the first belarusian man who decided to become an eyebrow lashmaker and went to his hometown bobruisk for his sister to get eyelash extensions. they did not accept him, they laughed after him, and his acquaintances stopped talking, but he goes forward. this story of fyodor evdokimov is the story of a guy who breaks stereotypes.