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Eating healthy food is essential for the brain and mind.

Food is one of the basic necessities for living. What you eat is neither the main nor the main source of energy for your body, but do you know what products to consume so that your body has a better functioning ?; Here are some tips for you to have a healthy life, read on!

What to eat to have a healthy life?

Surely more than one occasion you have heard that you must eat balanced, daily you would have to eat products from three food categories that are: cereals and tubers, fruits and vegetables, as well as legumes and proteins of animal origin; so that your diet is balanced and complies with the essentials of a healthy life, the ideal is to add to your three strong meals at least one element from each group.

Cereals:

They are essential for everything that contributes to our body, cereals such as oats, wheat, rice and corn contain phosphorus, iron, zinc, magnesium, vitamin E and B, which among other things help prevent cardiovascular disease, arteriosclerosis, lower cholesterol levels as well as controlling diabetes.

Fruits and vegetables:

By eating vegetables and fruits you provide your body with vitamins C, A, K, E and B, folic acid, iron, potassium, magnesium, calcium and phosphorus.

Some of the benefits of eating this group of foods are: elimination of toxins, protection from cardiovascular diseases, conditions that degenerate the nervous system, as well as prevention of breast, ovarian and bladder cancer.

Legumes and food of animal origin:

They provide vitamin B, D, iron, zinc, calcium and mainly essential proteins for bone and muscle development.

Eating legumes also favors the production of antibodies that strengthens your immune system, prevents anemia and stimulates growth hormone.

More advantages of eating healthy

  • You prevent diseases.

  • You maintain a healthy weight.

  • Improve your concentration and physical performance.

  • It gives you the energy to live.

  • You will arrive in better conditions to the third age.

  • You keep your skin and teeth in better condition.

Have a day off and cover your cravings

Beyond a whim it is a healthy reason, pausing good food to eat “the forbidden” will do your body good, why? what is excluded from your daily diet, your body will also undergo a change in good nutrition, which will leave your comfort zone and work differently to process these products.

It is worth mentioning that you should do this capricious only in one of the three meals and, yes, try before eating foods rich in protein so that the feeling of satiety appears earlier and you do not binge on junk food.

In addition to having a good diet in your day to day it is necessary that you exercise, also avoid staying awake, that way you will have a healthy life.

When talking about healthy diets most associate them with losing weight and maintaining a good figure. But not everything is appearance. Eating healthy food is essential for the brain and mind. Consuming the necessary doses of healthy nutrients has been shown by several scientific studies to help improve mental clarity, have a more balanced state of mind, and prevent cognitive decline. Here are five reasons why it is worth eating more nuts, fruits, and vegetables, and avoiding fried foods and processed foods.

Several studies have shown that problems falling asleep disappear if the person has a healthy and balanced diet. Many others have pointed out that sleep disorders generally precede mental illness like anxiety disorders and depression. For this reason it is important to eat healthy foods at certain times. Generally unhealthy diets are focused on foods that are easily digested and produce hunger in a short time. This can damage the sleep cycle in the middle of the night. That is why it is worth respecting the schedule, always trying to eat at the same time and doing it according to the diet recommended by the personal doctor.

According to research published in the journal Health Affairs, people who are at a healthy weight spend 42 percent less on medical bills and health expenses than those who are overweight. Additionally, those who consume a lot of soda, packaged products every two to three hours, and order dessert after each meal will inevitably spend more money. So having a healthy diet can mean significant savings and will also decrease the risk of worsening mental health, since financial stress is a risk factor for developing disorders of this type, as revealed in a study published in the journal The Journals of Gerontology: Psychological Sciences and Social Sciences.

There are people who by nature seem to be very angry. What many do not know is that these attacks of anger usually appear because of an unhealthy diet, rich in bad carbohydrates or “empty”. These are mainly found in processed foods such as rice and white bread, desserts and cookies with filling, among others. Those who consume them often feel hungry very often during the day, as these are easily digested and have no nutritional content. That feeling of hunger generates a decrease in dopamine levels, which implies having less control over emotions and a greater propensity for irritability, anxiety, mental confusion and slow thinking. That’s why experts recommend eating good or “complex” carbohydrates, protein and healthy fats. That way.

A healthy diet usually includes several antioxidant-rich foods, such as carrots, tomatoes, eggplants, olives, brown rice, and cabbages. Consuming them increases optimism, as revealed in a study published in the journal Psychosomatic Medicine, and lowers stress levels. Likewise, it is important to stop junk food, as it is not only connected with being overweight and obese but also increases the body’s stress cycles. It even alters brain chemistry and hormones that are designed to help the body fight stress more easily.

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What is mean by Psychology Therapy? Explain in detail

Psychology Therapy is where our psychologists accompany the patient in order to organize their problems to be overcome.

What is Psychological Therapy?

Counseling is a generic term for therapies that are carried out in a safe and supportive environment to explore the difficulties you are facing. You can do counseling to get help with a specific problem, to be helped to resolve conflicts in your life, or simply to gain more confidence. Counseling can also help to overcome feelings of shame and fear of upsetting those you love, which can sometimes make it difficult to talk to friends and family. Talking to a trained professional can help you look at problems from a different perspective and equip you with the strategies needed to overcome them.

The main forms of Psychological Therapy include:

  1. Cognitive Behavioral Therapy (CBT)
  2. Psychodynamic psychotherapy
  3. Humanist / Person-Centered Therapy
  4. Psychological Counseling

The relationship between you and your counselor is one of the most important factors for the effectiveness of counseling. As someone who is trained to listen patiently to your problems, the counselor can help you develop an understanding of yourself and others, and provide you with the support of working on the problems you face, making it easier for you to positive change. It is a way to reduce confusion and allow choice; it is not a matter of forcing you to take a particular course of action. As such, you must be able to build a trusting relationship with your counselor and feel able to trust them with your feelings and emotions.

There are generally two types of therapists who can offer Psychological Therapy services:

Counselor (Counselor – US spelling): A counselor has specific training in Counseling Theory and skills, as well as the clinical experience of Counseling face-to-face. Counselors typically conduct short- and medium-term counseling processes.

Psychologist assistance: The psychologist has a background similar to that of a counselor or psychotherapist, but will also hold a degree in Psychology, giving them more scientific knowledge of the human mind and behavior. The term “psychologist assistance” is a legally protected term in the United Kingdom, and in order to practice as one, the therapist needs to be registered with HCPC (Health and Care Professions Council).

Psychological Therapy in practice
There are different types of guidance, and they are available in a variety of formats, including:
Individual counseling (face to face)
Counseling for couples
Telephone counseling
E-mail / Internet / Online
counseling Group counseling

Counseling can be offered as a single session or as a short-term course of sessions over a period of weeks or months. There is no typical therapy session, or a standard way of working. However, some therapists (particularly CBT) can set an agenda for each session, analyzing progress at regular intervals, so that you can identify and recognize your progress. At the first meeting, the counselor can explain factors such as the duration of the session (50 minutes), the reasons for the need to commit to weekly sessions (which provides you and the therapist with a contained space to work consistently) and the cancellation policy. During the session, you are very likely to be encouraged to express your emotions and feelings to explore the problem you are facing. Some therapists may also set you up to work or do things to think outside of therapy, so that progress continues after the counseling session is over.

Counseling is a very personal process and it is important to recognize that there will be times during your therapy when you will need to talk about painful feelings and difficult decisions. However, what you say in the counseling session is confidential (subject to legal and ethical exceptions).

What questions are suitable for Counseling?
Counseling can help you deal with a range of issues, from day-to-day concerns to more long-term psychological problems. Counseling can help you come to terms with disturbing or traumatic events, such as the loss of a loved one or divorce, and can also help you manage stressful employment. It can also be an effective way of dealing with long-term mental health problems, such as depression and anxiety.

For example, counseling can be useful in the treatment of depression, anxiety, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), grief, addiction problems, relationship problems, stress and work-related problems , and low confidence.

How It Will Help You

You have moments where you feel that anxietystress or panic overwhelms you and that you do not know how to stop these emotions, just wait for them to pass.

If you feel sad most of the day, wanting to crynot wanting to do things, with depression and unmotivated.

If you have disproportionate reactions with people around you and you end up hurting them.

If you have frequent ups and downs in your mood, where you suddenly feel euphoric at the top and then fall into the depths of sadness.

If you find it hard to leave home or if you don’t feel like staying with your friends or with people around you.

If you have a lot of negative thoughts that are thundering and don’t let you think clearly, they recur almost daily.

If you feel inferior to others, if you constantly compare yourself , if what you do does not seem to you enough, or if you consider that you depend emotionally on your partner, your parents or your friends.

If you find it difficult to disconnect from work and believe that your life does not have quality leisure with which you can enjoy a full life.

If you care about your health a lot and go to the doctor frequently but the results of the tests indicate that you have nothing, that the origin is probably psychological.

If you get stressed or angry when you lose control over what is happening or about you.

If you find it difficult to relate to others , you don’t feel safe, you see that you don’t have interesting things to contribute or you just don’t understand how relationships work.

If you feel an emptiness inside you, like the feeling that nothing makes sense.

If you find it hard to concentrate and you notice that your head is dull.

If you have a life that seems perfect but you do not finish enjoying it and you even feel guilty for not feeling happy when you supposedly have everything.

If you forget a little about yourself because you give yourself a lot to others.

If you care a lot about what others think of you , to such an extent that you stop being yourself depending on what you create that others may like more.

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Encourages parents to ensure that their children establish good sleeping habits from the start.

Are you sending your child to bed too late (or perhaps too early)? If these figures surprise you, you are not lone. Especially working parents or from single-parent homes, they have no choice but to sleep 5 to 6 hours, even less, every night. For this reason, you may feel that your children may also function with less sleep than they need, or that they can cope relatively well if they do not sleep for certain hours from time to time. However, all children thrive best if they have a regular nighttime routine. Regular sleep deprivation leads to difficult behavior problems and health problems — irritability, difficulty concentrating, hypertension, obesity, headaches, and depression. Children who sleep well have healthier immune systems and better academic performance, behavior, memory and mental health.

Good sleep habits:

The America Academy of Pediatrics (AAP) supports the AASM guidelines and encourages parents to ensure that their children establish good sleeping habits from the start.

  • Getting enough sleep should be a family priority. Learn about the importance of getting enough sleep and how sleep affects the overall health of you and your children. Remember that you must set a good example for your child: be a good role model. Staying awake all night with your teen to correct homework or staying up all night working is not setting a good example. If sleep is a priority for you, it shows your children that it’s part of living a healthy lifestyle — like eating right and exercising regularly.
  • Maintain a daily routine. The same time for waking up, for meals, for naps and for playing will help your child feel safe and comfortable and will help make bedtime easy. For young children, start early with a nighttime routine such as Brushing, Book, and Bed . Make sure that the nighttime routine you use can be used anywhere, so you can help your child fall asleep wherever he is.
  • Be active during the day . Make sure your children have a variety of interesting activities throughout the day, including physical activity and the outdoors. See for more information Calorie expenditure: recommendations for daily physical activity.
  • Monitor the time they spend in front of a screen. The AAP recommends not having televisions, computers, phones, and tablets in the children’s room, especially at night. To prevent sleep disruptions, turn off all screens at least 60 minutes / 1 hour before bed. Create a plan for digital consumption and set limits for its use before going to sleep.
  • Establish a safe sleep environment and follow these recommendations. Turn down the lights before going to sleep and check the temperature at home. Do not fill your child’s bed with toys. Keep your child’s bed in a safe place to sleep instead of playing. One or two things — a favorite doll, teddy bear, or blanket — are good options to lessen separation anxiety. See Adequate Sleeping Places for more information specifically for infants under 12 months of age.
  • Keep in mind that teens need more hours to sleep, not less . Sleep cycles begin to change up to two hours later at the start of puberty. At the same time, most high schools require students to start classes earlier. The AAP has advocated for middle and high schools to delay the start of classes until 8:30 am or later. It is important for parents and local school boards to collaborate together to set up a time for classes to start that allows teens to get the hours they need for their health. For more information, see the AAP policy statement: Starting School at School for Teens.
  • Do not put your baby to sleep with a bottle of juice, milk, or formula . Water is a good option. Any liquid other than water in a bottle can cause baby tooth decay. Feed or breastfeed your child and then put him to bed to sleep.
  • Don’t start feeding your baby solid foods before 6 months of age . Starting solid foods earlier doesn’t help your baby sleep through the night. In fact, if you feed your baby solids before his digestive system can digest them, he or she may sleep worse because of a stomach ache.
  • Avoid scheduling too many activities. In addition to homework, many children today have scheduled after-school activities (eg, games/games, classes, appointments, etc.). This causes difficulties in getting a good night’s sleep. Take time to relax and give your children the time they need to relax, too.
  • Learn how to identify sleep problems. The most common sleep problems in children are: difficulty falling asleep, waking up at night, snoring, resisting going to sleep, sleep apnea syndrome,  and noisy, heavy breathing while sleeping.
  • Talk to your child’s teacher or caregiver about the level of care he has during the day. Let your child’s teacher know that you want him to let you know if your child falls asleep during his time at school.
  • Talk to your child’s pediatrician about sleep. Discuss sleep habits and problems with your pediatrician, as most sleep problems can be treated. He or she can ask you to keep a sleep diary or can give you additional suggestions for improving your child’s sleep habits.
Good sleep habits: how many hours of sleep does your child need?

Parents want to know how many hours sleep is recommended for infants, toddlers, school-age children, and teens. Although it is true that sleep needs vary from person to person, there are reasonable, science-based guidelines to help you determine if your child is getting enough sleep to develop well, to learn and play.

Guidelines or guidelines for childhood sleep

The American Academy of Sleep Medicine (AASM) provides helpful guidelines on how long children need to sleep at different stages of their development. Keep in mind that these figures reflect the total hours of sleep in a 24-hour period. So if your son or daughter is still napping, you have to take this time into account when adding up the typical hours you sleep.

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To start investing in Mutual funds, the step that you need to know

Investing in mutual funds is a very good alternative to save and invest. What is it about? Various people and companies collect money to deliver it to a Fund Management Company and thus obtain a profit that can be variable over time.

To start investing in Mutual funds, the first step is that you know your needs, the characteristics of your investment and the risk that you are willing to tolerate. This will allow you to narrow down the offering of mutual funds that is aligned to your needs. Then, you must evaluate the characteristics, benefits and costs associated with these funds, in such a way that you choose the one that best suits your requirements.

There are mutual funds for everyone depending on your risk profile:

Conservative Profile: Conservative profiles value the security of their investments despite not obtaining a high return. They seek stable returns on low-risk financial instruments. They seek to recover the initial investment in its entirety and avoid that it is not compromised over time.

Moderate Profile: Moderate profiles choose to maintain a balance between security and expected profitability. They are willing to take moderate risk in search of better returns than the conservative approach.

Aggressive Profile: Those with an aggressive profile take higher risks in order to obtain the highest possible profitability. Their investment horizon is long-term oriented and they are willing to accept strong negative variations in order to achieve maximum performance over time.

Mutual Fund Advantages

Below we list the advantages of mutual funds :

  • You can invest from very low amounts
  • Simplicity: it is easy to invest in them
  • Security. Mutual Funds are issued by Banks and entities supervised by the Superintendence of Securities and Insurance, which offers management security for the investor.
  • Liquidity. With the daily calculation of the quota, the investor can redeem his capital at any time, this fact differentiates it from a term deposit.
  • Globalization, access to any market
  • Multiple investment alternatives, adapted to the risk profile of each person. Accessibility. With a small investment, the investor can access different instruments, which, due to their value or high transaction costs, could not opt ​​as an individual investor.
  • Professional administration. Through managers with investment professionals who will maximize the target return.
  • The investor does not need to be involved in buying and selling the assets as he would be if he directly managed his investments.
  • They allow access to diversified investments, developing a portfolio according to the level of risk that suits you, integrating fixed income instruments and capitalization instruments that are difficult to access for individuals.
  • Partial or total redemptions can be made, as many times as desired, there are no fixed terms of permanence or maturities.
  • They do not expire or require renewals.
  • If your needs or investment objectives change, you can transfer part or all of your investment to other funds that better meet your new requirements.
  • It is taxed only for the real profit it receives when it redeems its quotas from a Mutual Fund, that is, as long as the client does not redeem his investments, they do not constitute income for tax purposes.

What types of Mutual Funds are there?

In general, mutual funds have varied investment portfolios, therefore we can find funds that only invest in shares (capitalization), others that will invest in debt securities, and also mutual funds that invest in both types.

In general, mutual funds will be invested in these types of instruments:

  • Short-term debt instruments: public offering securities representative of debt, whose term until their total extinction does not exceed 365 days from the date of valuation of the fund.
  • Medium and long-term debt instruments: public offering securities representative of debt whose term until its total extinction exceeds 365 days from the fund’s valuation date.
  • Capitalization instruments: public offering securities representative of capital, such as shares of open stock companies, investment fund shares, mutual fund shares, among others.
  • Mutual funds that invest in equities or stocks.
  • National or international funds.
  • Funds in national currency or in other currencies.

The objective of mutual funds is to diversify their investments, which will be achieved by choosing different assets, both of the same class and assets with different types of risk; countries, industrial sectors and investment terms. It is also possible to identify mutual funds according to the market in which they invest: national, international or emerging, developed or multinational countries, in both exchange and over-the-counter derivatives contracts, among others.

Following what is described above, mutual funds can be classified into 8 types:

  •  Mutual Funds for Investment in Short-Term Debt Instruments with a Duration of less than or equal to 90 days.
  •  Mutual Funds for Investment in Short-Term Debt Instruments with a Duration of less than or equal to 365 days.
  •  Mutual Funds for Investment in Medium and Long Term Debt Instruments.
  •  Mixed Mutual Funds.
  •  Free Investment Mutual Funds
  •  Mutual Funds for Investment in Capitalization Instruments.
  •  Guaranteed Structured Mutual Funds.
  •  Mutual Funds Aimed at Qualified Investors.

Time to recover the investment in Mutual Funds

You can request the redemption of the investment of the Mutual Funds adjusted to the profitability that you have experienced, or part of it, at any time, which will be paid in a period no longer than that established by the internal regulations of the fund. At the time of deciding to leave, the value of the fee is computed to calculate your capital.

The deadline to make the payment is approximately 3 to 5 days. In turn, it is important that you know the exit fees that each fund has.

Issues to ask before investing in mutual funds

Some of the questions we should ask ourselves before investing in mutual funds are:

  • Know the reason why you are investing in mutual funds: will it be a short-term or long-term investment? Improve your pension once you stop working?
  • Knowing what the risk tolerance will be: having a higher risk to obtain a higher profitability? Or sacrifice profitability for greater peace of mind?
  • Additionally, it would be advisable to think about whether the investment is an important part of the savings or if it will be possible to bear the loss of the investment made.

We hope that with this article we have clarified the doubts about what mutual funds are , their characteristics and what to look for when investing in them. To continue your mutual fund training , I recommend: Mutual Fund Guide, to start investing in mutual funds from scratch. If you have any questions or additional information to add do not hesitate to do so!