However, it is scientifically proven that, despite the high fat they possess, their are monounsaturated fatty acids. It was shown that by replacing saturated fatty acids with monounsaturated or polyunsaturated acids may decrease blood levels of LDL, the famous “bad” cholesterol.

But nuts also have other qualities: almost all of them – almonds, cashews, peanuts and walnuts – are an excellent source of antioxidants like vitamin E and selenium. Nuts and nut oils are also good sources of omega-3 acid, associated with reducing heart disease. Finally, these small delights have the power to give us a feeling of satiety that could prevent chewing anxious and weight gain.

One against the nuts – apart from its high calorie content, as we have seen – is that they can cause allergies. An estimated 1 in 200 people is affected, even slightly, this allergy.

For all this it is important that you consult your doctor nuts, what amounts to include in your diet and if there is possibility that you are allergic to them.

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How can we sleep the hours we need? Here are some ideas:

1. Staying active during the day. You’ve probably noticed how small children running around … and depth of his dream. Follow the example of small and do physical exercise at least 60 minutes per day. Physical activity can reduce stress and help you feel more relaxed. But do not exercise too close to the time of going to sleep because they will have the opposite effect desired because the body will be too hot or will note have enough time to cool down.
2. No drugs or alcohol. Many people believe that alcohol or drugs relax them and cause drowsiness, but it is not. Alcohol and drugs disturb sleep and increase the likelihood of waking in the middle of the night.
3. Goodnight to electronic devices. Experts recommend using the bed only for sleeping. If you can not turn your bedroom into a technology-free zone, off at least an hour or more every time before lights out. Nothing says “Wake up, something is happening!” More explicitly than the buzz of a text message or the warning sound of an instant message.
4. Have a bedtime routine. Go to bed at the same time every day helps the body expect sleep. Establish a set routine for sleep can increase the relaxing effect. So relax every night reading, listening to music, spending time with a pet, writing in a journal or doing anything else that relaxes you.
5. Wait a good night’s sleep. Stress can cause insomnia: the more desperate not to sleep, most at risk of staying awake staring at the ceiling. Instead of worrying because you can not sleep, remind yourself that you can. Say “good sleep tonight” several times during the day. It may also be useful to practice breathing exercises and gentle yoga positions before going to bed.

We all have a sleepless night every now and then. But if you have trouble sleeping and you think are affecting your mood or performance, consult your doctor.

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