Many people who have kept a diary at some point in their lives. And rightly so. Whether daily or occasionally pay his thoughts in the pages of a diary is a great way to record important events and feelings, emotions, frustrations, dreams and deepest targets. This could also help you discarding the stress. Here are some suggestions for a treatment diary:

• Set aside some time. Set a regular time and place to write. For example, in public transport in the morning at the kitchen table after the children lying in bed or at the end of the day.
• Treat yourself to a newspaper attractive. Of course you can use any notebook or book, as long as it serves only to record your thoughts and nothing else. Choose a newspaper that makes you want to take and to blacken the pages. Make sure to love the size, style paper (texture, striped or white) and coverage. Keep a pen attached to the binding, it will be more convenient.
• Flexibility is allowed. Try to write regularly in your paper but do not be hard on yourself when you can not find the time. Keeping a journal should be a pleasure not a chore.
• Be yourself. Remember that this journal is for you alone. No need to try to imitate Molière. Write based on your personal style and do not worry about spelling or grammar. The goal is simply to capture your thoughts and moods in all sincerity. Use point form if you prefer or let the words flow as they come to you. Get your own code to go faster, if applicable.
• Focus. Some people become anxious at the thought of keeping a diary, where to start? What note? What not to include? It may be helpful to focus on one particular aspect of your life as your career, your exercise program, a new project, relationship or a dream.
• Write what stresses you. If your stress is your biggest challenge, try keeping a journal of stress. Each day, record the causes of your stress and strategies you have used to remedy this. After a few weeks, trying to detect a trend. The prospect that you provide your journal will help you improve your strategies.

A night of sleep can disrupt anyone. You feel exhausted, cranky and very poorly equipped for the inevitable stress effrontery in this time of year. Stress, in turn, can affect sleep. Increase your chances of having a good night’s sleep, adopting good sleep habits.

Establish a routine

• Make a habit and keep the routine. Go to bed and wake up at the same time each day. If you like to sleep late on weekends, give yourself 30 minutes or an hour of extra sleep, but no more.
• Avoid napping in the afternoon or evening.
• Creating clicks to indicate that the time of going to bed approach can also help. To end the day, a bath can help you relax and prepare to welcome sleep.

Prepare the scene

• Make your bedroom a sanctuary dedicated to sleep: excluded any reference to work, the clutter and … television.
• Make sure the curtains or blinds blocking enough light, otherwise it could be that your sleep suffer.
• Some people like to play down the soft music to create a calm and pleasant before sleep. A fan or white noise machine can also help you relax and to reject the distractions.
• Keep the room temperature is cool but not cold.

Unpack

• Avoid stimulants or agents known to interfere with sleep such as caffeine (tea, coffee, chocolate, hot chocolate and soft drinks).
• Avoid eating hearty meals late at night but do not go to bed hungry.
• Regular exercise can help improve sleep. But do not exercise just before going to bed.
• An overactive mind can also drive away sleep. Stop any activity or work a little bit before going to bed. You rather bury in blankets with a book or a puzzle (only if you do not keep up late!).
• If you experience some difficulty going to bed, set the timer parental control on your TV (even if you do not have children) or the lights in your house. This will be the signal it’s time to go to bed!

If you still can not get to sleep, despite all your efforts to positively change your habits, talk to your doctor about other options that might help you.

Some believe that coconut oil is a kind of magical substance that allows us not only to cook delicious meals but also provides us with important health benefits. At the opposite extreme, others believe that coconut oil is one of the most dangerous and recommend consuming it in moderation, as it has a large amount of fatty acids that can be bad for health. What do the research right now? Here we tell you more about this debate about coconut oil.

If you say that there is a very healthy oil to help cure your disease, do you believe? Well be careful, at least doubt. When you offer something that is so good that seem almost miraculous, it is preferable to seek more information to be absolutely sure of that things are as they secure it.

You’ve probably heard before that saturated fats hydrogenated (ie, those that become solid at room temperature, like butter) are bad for heart health. However, recent versions say that natural saturated fats like those found in coconut oil are good for your health.

Why say that? They say because coconut oil contains saturated fats in liquid form. Advocates of the health properties of coconut oil, mention that consume it can bring the following health benefits:

• Promotes heart health.
• Helps fight diabetes.
• Enhances the immune system or defense and helps keep a healthy metabolism
• Provides an immediate source of energy and to maintain or lose weight
• Helps keep skin looking healthy and youthful.

Sound too good to be true? If this were true, the coconut oil would be a kind of magic seasoning for cooking and stay healthy. Proponents of this oil and considered healthy, say the secret of this oil is called lauric acid, which the body become another substance with anti-bacterial and anti-protozoa, ie, that can destroy lipid-coated viruses such as HIV and herpes, measles and influenza.

However, not everything that glitters is gold! Against the defenders of this oil, several national associations, international experts warn that studies are yet to substantiate claim all these benefits and scientific evidence.

For example, neither the American Heart Association (AHA, for its acronym in English) and the Dietary Guidelines of 2010 the government of the United States suggests that coconut oil is better or preferable to other saturated fats. Even recommend that their use be restricted from 7 to 10 percent of total calories per day, as they believe it increases the risk of heart disease.

In this sense, some experts believe that coconut oil can be better than butter and other saturated fats, but not healthier than liquid vegetable oils. They also stress that what matters is how food is used and how this oil is composed of the diet in general.

For all this, until there is more evidence that could prove beneficial effects of coconut oil, the recommendation is that we consume in moderation, if you like it, but not looking to replace it with another as a healthier alternative.