How to Maintain a Healthy Body Weight

 How to Maintain a Healthy Body Weight

Maintaining a healthy body weight is crucial for overall well-being and long-term health. Here are some practical tips to help you stay on track:

1. Balanced Diet

   3. Eat a Variety of Foods

 Incorporate fruits, vegetables, whole grains, and lean proteins into your meals.

   2. Watch Portion Sizes

Avoid overeating by paying attention to portion sizes and listening to your body's hunger cues.

   3. Limit Processed Foods

Reduce intake of high-sugar, high-fat, and heavily processed foods.

2. Regular Exercise

   1. Find Activities You Enjoy

 Whether it's walking, cycling, swimming, or dancing, staying active should be fun.

   2. Consistency is Key

 Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week.

   3. Strength Training

Incorporate muscle-strengthening activities at least twice a week.

3. Stay Hydrated

   1. Drink Plenty of Water

Aim for 8 glasses a day, more if you're active.

   2. Limit Sugary Drinks

Avoid excessive consumption of sodas, energy drinks, and sugary juices.

 4. Mindful Eating

   1. Eat Slowly

Take your time to chew and savor your food, which can help prevent overeating.

   2. Pay Attention to Hunger Signals

 Eat when you're hungry and stop when you're full.

   3. Avoid Distractions

 Turn off the TV and put away your phone during meals.

5. Sleep Well

   1. Get Enough Sleep

Aim for 7-9 hours of sleep per night.

   2. Maintain a Sleep Schedule

Go to bed and wake up at the same time every day, even on weekends.

6. Manage Stress

   1. Practice Relaxation Techniques

Try yoga, meditation, or deep breathing exercises.

   2. Stay Connected

 Spend time with family and friends to maintain a support system.

7. Monitor Your Progress

   1. Keep a Food Diary

Track what you eat to identify patterns and areas for improvement.

   2. Regular Weigh-Ins

Weigh yourself once a week to monitor changes without becoming obsessive.

8. Set Realistic Goals

   1. Be Patient

Weight management is a gradual process; aim for a steady, sustainable weight loss of 1-2 pounds per week if you're trying to lose weight.

   2. Celebrate Small Wins

 Acknowledge and reward your progress along the way.

9. Seek Professional Advice 

   1. Consult a Dietitian

 For personalized nutrition advice.

   2. Join a Support Group

Connect with others who have similar goals for motivation and accountability.

By incorporating these tips into your daily routine, you can maintain a healthy body weight and enjoy a happier, healthier life. Remember, the goal is to find a balance that works for you and to make sustainable changes that you can stick with in the long run.

**Title:** *The Transformational Power of Exercise: A Path to a Healthier Life*

 **Title:** *The Transformational Power of Exercise: A Path to a Healthier Life*

**Subtitle:** *Unveiling the Incredible Benefits of Regular Physical Activity*

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In a world where our lives are increasingly hectic and sedentary, the importance of exercise cannot be overstated. Regular physical activity is not just a means of shaping your physique; it's a holistic and transformative experience that nurtures both your body and mind. Let's embark on a journey to explore the remarkable benefits of exercise and understand how it can enhance your life.

### 1. Physical Health Redefined

At its core, exercise is a potent tool for enhancing your physical health. Regular workouts improve cardiovascular health, boost circulation, and strengthen your immune system. They also help control weight, reduce the risk of chronic diseases, and increase your lifespan.

### 2. Unleash the Power of Endorphins

The age-old adage that exercise is a natural mood lifter holds true. When you engage in physical activity, your brain releases endorphins, often referred to as "feel-good" hormones. This surge of positivity can alleviate stress, reduce anxiety, and even combat depression, leaving you feeling happier and more relaxed.

### 3. Your Secret Weapon Against Stress

Life's stressors can feel overwhelming, but exercise serves as a powerful stress reliever. It provides an outlet for pent-up tension, helping you clear your mind and regain focus. Additionally, it improves your ability to cope with life's challenges.

### 4. A Boost for Your Brain

Physical activity isn't just about your body; it's a brain-boosting endeavor. Exercise enhances cognitive function, increases memory retention, and promotes creativity. It's no coincidence that some of history's greatest minds were known for their daily walks and active lifestyles.

### 5. Enhance Your Energy Levels

Contrary to the misconception that exercise leaves you drained, it actually invigorates you. Regular physical activity boosts your energy levels by enhancing the efficiency of your heart and increasing your muscle strength, leaving you more resilient and ready to tackle life's demands.

### 6. A Good Night's Sleep

Struggling with sleepless nights? Exercise can be the answer. It regulates your sleep patterns, allowing for a deeper, more restorative slumber. Say goodbye to restless nights and wake up refreshed and ready to seize the day.

### 7. Confidence and Self-esteem

Physical activity can redefine your self-image. As you meet your fitness goals and witness positive changes in your body, your self-confidence and self-esteem grow. This newfound self-assuredness extends to various aspects of your life.

### 8. Social Connections

Exercise is an excellent way to build social connections. Whether it's participating in group classes, joining a sports team, or simply going for a jog with a friend, you can forge meaningful relationships while improving your health.

### 9. Longevity and Quality of Life

Want to live a long, fulfilling life? Regular exercise is your ally. It has been linked to increased longevity, allowing you to enjoy more years of good health, mobility, and happiness.

### 10. A Personalized Journey

One of the most beautiful aspects of exercise is its versatility. There's an activity for everyone, whether it's cycling, swimming, yoga, or weightlifting. You can tailor your exercise routine to suit your preferences and needs, making it a truly personalized journey.

### Conclusion

The benefits of exercise are an invitation to a life filled with vitality, happiness, and well-being. Regular physical activity isn't a chore; it's a gift you give to yourself. It's a journey that transforms you, not just physically, but mentally and emotionally as well. So, lace up your sneakers, find an activity you love, and embark on the path to a healthier, happier, and more vibrant you. The power of exercise is yours to embrace, and the results will be nothing short of life-changing.

Waa maxay sababta fitamiin B12 uu muhiim ugu yahay jirka?

 Waa maxay sababta fitamiin B12 uu muhiim ugu yahay jirka?

 

Fitamin B12 waa mid ka mid ah nafaqooyinka ugu muhiimsan ee jirkaaga. Looma baahna oo kaliya in loo sameeyo unugyada dhiigga cas iyo DNA, laakiin sidoo kale waxay door weyn ka ciyaartaa horumarinta maskaxda iyo unugyada dareemayaasha.

 Marka la eego in nafaqadan aan si dabiici ah loogu samayn jidhka oo ay tahay in laga helo cuntooyin gaar ah, qaar badan oo aan isticmaalin fiitamiinkan in ku filan, waxa laga yaabaa inay la il-daran yihiin heerka fitamiin B12 oo hooseeya. Taas oo ah in faa'iidooyinka nafaqadan muhiimka ah aan la ogaan karin ilaa heerarku hoos u dhacaan oo ay bilaabaan dhibaatooyin caafimaad.

 Sidee bay yaraanta fitamiin B12 inoo saamaysaa?

 Sida laga soo xigtay Clinic Cleveland, "Fitamin B12 yaraanta waxay dhacdaa marka jidhkaagu aanu helin wax ku filan ama uusan ka nuugin fitamiin B12 ku filan cuntada aad cunayso oo u baahan yahay inuu si fican u shaqeeyo."

 Taasi waxay tahay, waxay kuu horseedi kartaa dhibaatooyin jireed, neerfayaasha iyo maskaxda haddii aan lagu daweyn waqtiga.

 Sida laga soo xigtay jidhka caafimaadka(Healthy body), yaraanta fitamiin B12 iyo dhiig-yaraantu waa dhibaato caadi ah oo dhacda marka jidhku aanu haysanin unugyada dhiigga cas ee caafimaad qaba oo ku filan sababtoo ah fitamiin B12 yaraanta.

 Kuwa da'doodu tahay 60 sano ama ka weyn waxay aad ugu dhow yihiin inay yeeshaan yaraanta fitamiin B12 marka loo eego dadka kale ee da'da.

 Calaamadaha 'laga yaabo inaysan dib u laaban', xitaa marka lagu daro kabitaanka.(Vitamin B12 la siyo)

 Dib u eegis, oo lagu daabacay joornaalka AMA Journal of Ethics, ayaa lagu ogaaday in saameynta qaarkood ee yaraanta fitamiin B12 ' laga yaabo inay dib u noqdaan.'

 Cilmi-baarayaasha daraasadda ayaa yiri, "Ciladaha neerfaha iyo maskaxda ee la xidhiidha yaraanta fitamiin B12 lagama yaabo inay dib u noqdaan, inkastoo kaabis habboon tahay."

 Calaamadaha qaarkood waxaa ka mid ah:

 - Niyad-jab

 - xanaaq

 - Shaqada garashada oo yaraata (oo ay ku jiraan dhibaatooyinka xusuusta)

 -Wallida

 Xiriirka ka dhexeeya yaraanta fitamiin B12 iyo cudurka Alzheimers

 Daraasado dhowr ah ayaa isku dayay in ay caddeeyaan in heerarka hooseeya ee fitamiin B12 ay keeni karaan cillado garaadka, taasoo keenta waallida iyo cudur gaar ah sida Alzheimers.

 Cudurka Alzheimers waa cudur horusocod ah oo aan laga bogsan karin oo ku bilaabma xasuus-xumo fudud, wuxuuna saameeyaa shaqada maskaxda ee qofka iyo awoodda fikirka.

 Dib-u-eegis lagu sameeyay 43 daraasadood ayaa lagu ogaaday in heerarka fitamiin B12 ee bukaannada qaba cudurka Alzheimers lagu kala saaray "kala duwanaanshaha hoose ee caadiga ah."

 Si kastaba ha ahaatee, waxa ay sidoo kale xustay, "daaweynta fitamiin B12 ma wanaajiso garashada bukaanada iyada oo aan lahayn yaraanta hore u jirta".

 Calaamadaha ugu caansan ee la xidhiidha heerarka hooseeya ee fitamiin B12

 Adeegga Caafimaadka Qaranka ee UK (NHS) ayaa sheegaya in yaraanta fitamiin B12 ay si tartiib tartiib ah u kobci karto, laakiin way ka sii dari kartaa haddii aan waqtigeeda lagu daweyn. Calaamadaha qaarkood waxaa ka mid ah:

 -  Daal badan

 -Neef la'aan

 - Madax xanuun iyo dawakh

 - Maqaar cirro leh

 -Wadna garaaca

 - Arrimaha dheefshiidka oo xumaada

 - Ku adkaanshaha xoogga saarista

 Sidee Baaris loo sameya?

 Marka laga reebo aqoonsiga calaamadaha, waxa kale oo aad samayn kartaa baaritaan dhiig si loo xaqiijiyo ogaanshahaaga.

 Sida laga soo xigtay WebMD, "Waxaad heli kartaa wakhti kasta, uma baahnid inaad cunto la'aan (soon) ahaato ka hor intaadan samayn baaritaanka."

 "Heerka caadiga ah ee fiitamiin B12 ee dhiigaaga guud ahaan waa inta u dhaxaysa 190 iyo 950 picograms per milliliter (pg/mL) ah. Ka hooseeya 200 pg / mL waa mid hooseeya. waxaana loo baahan yahay baaritaanno dheeraad ah,” ayuu yiri jirka caafimaadku.

Ku dar cuntooyinka qani ku ah B12 cuntadaada

 Cuntooyinka sida hilibka lo'da, digaaga, kalluunka (tuna iyo haddock), cuntooyinka badda sida shellfish iyo carsaanyo, waxyaabaha caanaha laga sameeyo sida caanaha, farmaajo iyo caano fadhi, oo ay la socdaan ukunta ayaa ka mid ah ilaha ugu wanaagsan ee fitamiin B12.

 U fiirso kabka kaliya haddii dhakhtarkaagu kugula taliyo inaad qaadato.

 Sidee bay u caawisaa kaabista

 Haddii aadan ka helin fitamiin B12 kugu filan cuntadaada iyo cuntooyinka aad cunayso, kabitaanku waa beddelka ugu fican ee la heli karo.

 Waxay kaa caawin kartaa horumarinta caafimaadka guud waxayna gacan ka geysan kartaa maaraynta xaaladaha caafimaadka qaarkood.

 Iyadoo dadka intooda badan aysan u baahnayn dheellitirka fiitamiinada, daraasaduhu waxay muujinayaan isticmaalka dheeriga ah ee cuntada ayaa ka sarreeya dumarka marka loo eego ragga. Dadka waaweyn, faafitaanku wuu kordhay da'da.

 Faytamiin B12 ee xad-dhaafka ah ayaa sidoo kale sababi kara waxyeelo caafimaad.

 In kasta oo ay muhiim tahay in la helo xaddi ku filan oo fitamiin B12 ah oo jirka ah, waxaa aad muhiim u ah in la ogaado qaadashada fitamiin B12. Naftaada haka badin heerarka B12 ee xad dhaafka ah, sababtoo ah waxay keeni kartaa dillaaca finan iyo rosacea, xaaladaha maqaarka oo u horseedi kara barar xanuun leh oo wejiga ah.

 Yaa halis ugu jira yaraanta fitamiin B12?

 Sida laga soo xigtay Clinic Cleveland, "Qof kastaa wuxuu yeelan karaa yaraanta fitamiin B12 da' kasta."

 Si kastaba ha ahaatee, dadka da'doodu tahay 60 sano ama ka weyn waxay aad ugu dhow yihiin inay yeeshaan yaraanta fitamiin B12 marka loo eego kooxaha kale ee da'da.

 Taasi waxay tahay, inaad haysato cunto caafimaad leh, oo hodan ku ah fiitamiinada iyo macdanta ayaa muhiim ah. Haddii aad ka mid tahay dadkaan khtarta ugu jira, waxa ku caawin kara inaad isticmaasho kaabista talada dhakhtarkaaga.

Fadlan aqri, wax ka dheh, haddii aad kartidna faafi oo la wadaag asxbtaada si ay ugu faaideystaan. 

Wixii faalo ahna hoos noogu reeb.

MAHADSANID 🌹

💥SUBAX WANAAGSAN 💥

■W/Q: Abdikadir M. Abdullahi 

  Arday dhigta Jaamacadda Mogadishu, Kulliyadda Daaweynta iyo Qalliinka.

𝗠𝗮𝘅𝗮𝗮 𝗦𝗮𝗯𝗮𝗯𝗮 𝗰𝗶𝗹𝗹𝗮𝗱𝗮 𝗖𝗮𝗿𝗮𝗯 𝗱𝗶𝗹 𝗱𝗶𝗹𝗮𝗮𝗰𝗮?

 𝗠𝗮𝘅𝗮𝗮 𝗦𝗮𝗯𝗮𝗯𝗮 𝗰𝗶𝗹𝗹𝗮𝗱𝗮 𝗖𝗮𝗿𝗮𝗯 𝗱𝗶𝗹 𝗱𝗶𝗹𝗮𝗮𝗰𝗮?

Isbadallada ku dhaco carabka waxay qofka ku keeni kartaa welwel hadii uusan fikir buuxa ka haysan waxa ay tahay.

Carabka wuxuu ka mid yahay meelaha jirka ugu muhiimsan ee ay dhakhaatiirtu warbixin ka raadiyaan hadii uu qofka uu xanuunsan yahay maadaama cudurro badan ay carabka astaamo gooni ah oo lagu garto u yeelaan.

sidaas awgeed waxa ugu badan ee dadka ka sheegtaan waa cillada carab dildillaaca ma cara jeexjeexa ama waxa dhakhaatiirta qaar u yaqaanaa "carab qooreedka = Scrotal tongue oo macnahiisu laga wado in carabka uu u ekaado sidii qooraha oo kale.

Dildillaaca carabka da' kasta way ku dhici kartaa laakiin waxay ku badan tahay ragga khaas ahaan wixii xilliga qaangaarka ka dambeeyo.

■𝗦𝗶𝗱𝗲𝗲 𝗹𝗮𝗴𝘂 𝗸𝗮𝗹𝗮 𝘀𝗮𝗮𝗿𝗶 𝘅𝗮𝗮𝗹𝗮𝗱𝗮 𝗱𝗮𝗯𝗶𝗶𝗰𝗶𝗴𝗮 𝗮𝗵 𝗶𝘆𝗼 𝗺𝗶𝗱𝗮 𝗖𝘂𝗱𝘂𝗿𝗸𝗮 𝘂𝘂 𝗸𝗲𝗲𝗻𝗼?

Dildillaaca carabka badanaa wax dhib ah ma keeno ee si dabiici ah ayuu ku imaan karaa khaas ahaan hadduu qofka dhaxal u leeyahay, dildillaaca heerka uu gaarsiisan yahay iyo carabka dhinaca uu kaga yaallo iyo haddii ay nabro ama barar la socdaan ama afka uu la buko ayey dhakhaatiirtu ku kala gartaan kan dabiiciga ah iyo midka cudurka uu keeno.

Sidaas awgeed haddii dildilaaca uu la socdo, hambab ama lur, biijo, ama xanuun ama dhaawac ka muuqdo camanka afka gudahiisa waa in aad dhakhtar la xiriirtaa.

Badanaa dildillaca carabka waxaa la arkaa markii la waynaado oo caruurta kuma badna, waxaana badanaa ogaado dhakhtarka ilkaha oo loogu tago check-up oo dadka badanaa kuma baraarugaan.

■𝗠𝗮𝗷𝗶𝗿𝗮𝗮𝗻 𝘅𝗮𝗮𝗹𝗮𝗱𝗼 𝗸𝗮𝗹𝗲 𝗼𝗼 𝗹𝗮𝗴𝘂 𝗾𝗮𝗹𝗱𝗼?

Waxaa kaloo jira xaalad kale oo cilladaan badanaa lagu khaldo taasoo aan jeexjeex carabku ka muuqan, laakiin uu fiiqfiiqan yaha ama hoolan yahay, taasi waxaa loo yaqaanaa "Geogrpahic tongue", waa sidii khariidada oo kale, labada cillad mararka qaar way isla socon karaan, way kala socon karaan.

■𝗠𝗮𝘅𝗮𝗮 𝘀𝗮𝗯𝗮𝗯 𝘂 𝗮𝗵 𝗰𝗶𝗹𝗹𝗮𝗱𝗮𝗻?

Cilladda carabka fiiqfiiqan waxa keeno safiican looma oga, laakiin waxyaabo ay xiriir la leedahay ayaa jira sida:

1- Cudurka gaaska iyo laab jeexa, 

2- Fitamiin yarida khaas ahaan nooca "B-ga", hadduu dhakhtarkaagu u maleeyo in fitamiinadaasi ay kugu yaryihin wuxuu kuu qori doonaa fitamiin B complex oo ka kooban dhowrka fitamiin ee lagu daaweeyo dildillaaca carabka, ama cuntooyinka laga helo fitimiinka.

3- Xasaasiyadda afka, waxaa la arkaa markuu qofka cuno waxyaabo uu Allargy ku yahay, markaas carabka ayaa fiiqfiiqmo, xanuun ayaan la dareemaa markii wax dhanaan ama kulul la cuno, laakiin midka jeexjeexan wax xanuun ah lama dareemo.

4- Nadaafad xumada afka iyo caabuqa ilkaha.

■𝗦𝗶𝗱𝗲𝗲 𝗹𝗼𝗼 𝗱𝗮𝘄𝗲𝗲𝘆𝗮𝗮 𝗱𝗶𝗹𝗱𝗶𝗹𝗮𝗮𝗰𝗮 𝗖𝗮𝗿𝗮𝗯𝗸𝗮?

Faraha ka qaad hadduusan dhib kugu haynin, waxaa dhici karto inuu sidaas dabiici ku yahay ama aad ka bogsan doontid adigoo daawo qaadanin.

Ku dadaal nadaafadda ilkaha oo carabkane joogto u nadiifi khaas ahaan hadduu dildillaac leeyahay si aysan cunnada u galin

Iska yaree cunnada kulul iyo kuwa dhanaanka siyaadada ah haddii uu carabkaagu u adkaysan karin

Ku dadaal cabidda ama cunista geedka nacnaaca "Spearmint", waxaa la ogaaday inuu dildillaaca carabka iyo xanuunkaba uu yareeyo.

Wixii intaa ka badan fadlan la xiriir dhakhtar talo kaa siiyo cilladaan.

𝗹𝗶𝗸𝗲&𝘀𝗵𝗮𝗿𝗲 lawadaag walaalaha kale

Abdikadir M. Abdullahi 

Xanuunka Jadeecada ( Measles)

 Xanuunka Jadeecada ( Measles)

........................................................

Sida aynu ka wada warqabno, waxa la soo sheegay in xanuunka jadeecada oo fiditaankiisu aad u fudud yahay lagu arkay meelo ka mid ah dalka.

Jadeecadu waa mid ka mid ah xanuunada sida aadka ah u faafa haddii aan la joojin ama laga hortagin sida lagu yaqaanno jadeecadu waxay caan ku tahay calaamado ay ka mid yihiin Xumad, finan yar yar oo ka soo yaca oogada sare jidhka iyo astaamo kale oo muujinaya inuu caabuq ka jiro hab dhiska neefsashada sida qufaca iyo kuwo kale , jadeecadu waxay badanaa samaysaa ama ku dhacdaa caruurta gaar ahaan kuwa da’doodu ka yar tahay 5 sano ,ilaa iyo wakhtigana looma hayo dawo rasmi ah oo lagu daweeyo xanuunkan .

Jadeecada waxa sababa nooc ka mid ah ili ma aragtayda ama jeemiska virus oo loo yaqaano Paramoxyvirus (morbilivirus) kaaso badanaa laga adamaha waxa laga yaaba shaqsiyaadka uu sameeyo xanuunkani inay noqdaan kuwo bilaa calamado ah 

Sidee ayay ku gudubtaa jadeecadu ?

.............................................................

Xanuunkani waxa uu ku gudbaa xidhiidh toos ah oo dhex mara qofka qaba xanuunka iyo kuwa cafimaadka qaba amaba qoyaanada ka imanaya sanka sida duufka iyo afka sida candhuufta , sidoo kale waxa laysugu gudbin karaa neefta ama hawada 

Yaa u nugul xanuunkan ?

Sida la wada og yahay hooyadu wakhtiga uurka waxay ilmaheeda ugu gudbisaa madheerta antibodies ka ilaaliya u nuglaanshaha xanuunkan , sidoo kale canaha naaska hooyadu waxay ka difaacan ilmaha xanuunkan bilaha hore noloshiisa , difaacyadaa uu ka helo ilmuhu hooyadii wakhtiga uurka iyo wakhtiga jaqida naasku waxay u baaban ayar ayar bilba bisha ka dambaysa ilaa meesha ay ka baxaan marka ilmuhu gaadho da’da 5-12 bilood laga soo bilaabo da’dan ilmaha yari waxa uu u nuglaada inay ku dhacdo jadeecadu.

Sidoo kale waxa iyana u nugul xanuunkan caruurta da’doodu ka yar tahay 5 jirka ilaa 3 jirka ee aan qadan talaalka jadeecada  ayuu dhibaato ku haya

Sida aynu wada ognahay taniyo maalintii la gartey xanuunkan waxa keena loona magac bixiyey lana aqoonsaday dhibaatadiisa ilaa iyo maanta xanuunkani waxa uu yahay mid dhibaatadiisu tagaan tahay wana dhibaatooyinka cafimaadka bulshada kuwa ugu badan gaar ahaan wadamada talaladoodu hooseyaan siiba sida wadamo badan oo Africa iyo Asia .

Sanadii 2010 hayada cafimaadka adduunku waxay daaha ka rogtay 181 wadan laga soo sheegay in ka badan 254,0000 oo case oo jadeeco marka loo eego heerarka cabirka iyo janisyada xanuunkan ilaa wakhti xadirkan WHO way wada qiimeynta iyo ka war helida cases cusub

Sidee loo badha ama loo ogaada xanuunka

Marka ugu horeysa waxaa aad xanuunkan ku baadhi kartaa wareysi iyo qiimeynta aad ku aragto isbedelada jidheed ama finan ee ka soo baxay oogada jidhka si aad u xaqiijo in xanuun ku yahay kaad u malaynaysana waxaad u diri kartaa shaybaadh iyadoo la badhayo IGMantibody oo ah kan ugu xasaasisan ee lagu arki karo xanuun dhaliyaha sidoo kale waxa laga baadhi karaa 

-dhiiga qofka 

 - suuf lagaga soo qaado afka candhuufta ka dibna la baadho

Daweynta xanuunka 

Sidaynu soo sheegnay xanuunkani ma leh daaweyn lakiin se waxa uu leeyahay talaal ka hortag ah oo la soo sarey sanadii 1960 kii talalkaasi oo laga sameyey ili ma aragtay nool oo virus ah.

Talaalka u caansan ee maanta la isticmala waa ka laga soo dheegtay Edmonston strain ee jeermis dhaliya jadeecada , sidoo kale waxa iyana jira talaalo kale oo laga soo dheegtay jadecada sida CAM-70, TD-97 iyo kuwo kale , badanaa lama hayo wax cadaana oo ay ku kala duwan yihiin talaladani sida la falgalka jidhka iyo dhibatada ay keeni karaan labadaba.

Talaalkani waxa uu ka kooban yahay maadoyinka ay ka mid yihiin ( Sorbitol or Hydrolized gelatine) iyo xadi yar oo ah madada loo yaqano Neomycin ilaa hadana taladada laguma hayo wax jidhkeenu diiday.

Sidee loo qaata talaalka qiyaas intee leeg ba se la qaata

Caruurta da’doodu ka yar tahay 2 jirka waxa la siiya 0.5ml per dose adiga oo ka siinaya Muruqa gaar ahaan deltoid muscle si anteriolatal ee bawdada.

Caruurta da’doodu tahay 2 jirka ama ka weyn tahay waxaad siinaysa iyagana 0.5 ml per dose adiga oo ka siinaya SC dhinaca gacanta.

Yaan qadan karin talaalka ama uu dhibaato ku keeni karaa

 Qofkastoo alerji ku leh madooyinkan talaalku ka samaysan yahay

 Dadka difaacoodu aadka u hooseeyo

 Kuwa la nool xanuunka HIV/AIDS mujiyeyna calamada xanuunka difaacoduna ka hooseyo 25%

 Kuwa qaba kansarka ku dhaca dhiiga sida leukemia 

 Iyo kuwa qaata dawooyinka difaac xadida sida corticosteriods , dawooyinka kansarka 

 Sidoo kale waxa iyaguna aan talaalkan la siin karin caruurta nafaqo daradu hayso iyo hooyada uurka leh iyadoo oo uu dhibaato cafimaad soo gaadhsiin karo hoyada iyo uurjiifka kuna sababi karo inay hooyadu dhiciso ilmaha

Jadwalka Talaalka 

Qadashada koowaad Primary Vaccination

Wadamada faafida xanuunkani aadka u sareeyo waxa loo bilaaba talaalka caruurta markay da’doodu tahay 9 bilood .

Wadamada kale ee faafida xanuunku ay yar tahayna waxa caruurtooda talaalka loo bilaaba 12-15 bilood markay da’doodu mareyso

Sidoo kale wadamada ay halistoodu sareyso waxa caruurtooda talaalka loo bilaaba ka hor 9 biloode u horeya noloshooda talaalka u horeeyana waxay qataan markay da’doodu tahay 6 bilood halka dose labaadna ay ka qaataan markay gadhaan 9 bilood

Sidoo kale xaladaha qaar waxa dhacda ugu yaraan  waa in 4 week  ilmuhu qaato laba jeer talaalka xaladahaasna waxa ka mid ah :- 

 Meel jadeecadu ku badan tahay ama deegan ku tahay

 Caruurta qaxoontiga ah ama barakacayasha ah

 Caruurta hooyadadood la nooshahay xanuunka HIV/AIDS

 Caruurta nafaqo daradu hayso

 Qadashada Labaad

Qadashada labaad iyada waxa la bixiyaa marka la wado ololaha dabagalka iyo cidhib tirka xanuunka caruurta da’doodu u dhaxayso 6 bilood ilaa 5 sano mararka qaarna da’du way ka weynaanaysa 5 jirka iyadoo ay ku xidhan tahay saf marka xanuunkan

Sidoo kale qadashada labaad waxa lagu dari karaa jadwalka talalada ee calamiga ah gaar ahaan caruurta da’doodu tahay 15-18 bilood

Xeeladaha Talaalka

Guud ahaan qorshaha bixinta talaalkan waxa lagu soo kooba saddex nooc oo kala aha

Fixed site : talaal joogto ah mar walbana laga heli karo goobaha bixinta cafimaadka isagu wuxuu daboolaha keliya 5 km masafo dhul ahaaned

Outreach site : sidoo kale waa joogto lakiin se waxa loogu talo galay inuu daboolo baxad dhul ahaan oo dhan 5-15 waxana laga helaa goobaha cafimaadka 

Mobile team: kuwani waa kooxana wareega guud ahaan dalka magaaloyinka iyo goboladaba 

Olalaha bixinta talaalka jadeecada

Waa olole looga gol leeyahay in mudo gaaban lagu talaalo dad badan iyadoo la sameynayo meelo badanoo laga helayo talaalka ama kooxo wareegaya kambaynka waxa ka hawlgala dad badan , gadiid badan waxana aad u muhiim ah isku xidhka hawlaha waxanu u qaybsamaa laba qaybood oo kala ah

Cathch up campaing : ololahan waxa looga gol leeyahay in lagu bixiyo qadashada labaad ee talaalka jadeecada gaar ahaan caruurtaan talalada qadan waxana la sameeyan 2 ilaa 4 sanoba mar wana qayb ka mid ah talaalka guud ee calamiga ah ee jadeecada

Outbreak response campaing: isaga ujeedada looga dan leeyahay waa in laga hor tago inuu xanuunkani faafo lana xadido waxana la talala dadka halista ugu jira qadista cudurkan

Sidee loo Joojiya faafida xanuunka jadeecada

Keliya ka hortag ma noqon karo talaalka jadeecadu keligii se waxa lagu daraa si loo joojiyo loona dabar jaro xanuunka talaalo kale , talaalka jadeecada ujeedadiisa u weyn waa in ln hoos loo dhigo silica , darxumada iyo dhimashada xanuunkani sababo.

Guud ahaan qorshaha dabar jarka xanuunkani waxa loo qaybiyaa afar qaybood oo kala ah:

 In la hagaajiyo lana hubiyo daweynta

 In la kordhiyo wareega talalada iyadoo la raacayo talaal bixinta koowaad lana daboolayo 90% caruurta ka yar 1 sano la talaalo

 Iyo in la xoojiyo talaal bixinta labaad iyadoo la raacayo habka qabashada iyo ka war haynta xanuunka waxana la beegsada ka yar ama ka badan 95% caruurta da’doodu u dhaxayso 6 bilood ilaa 15 sano

 Tan u dambaysana waa in la kordhiyo ilaalinta xanuunka iyo ka warheyntiisaba wana ta aynu u bahanay manta dal ahaan inaynu xooga saarno helnana xog dhab ah oo ku sabsan heerka xanuunka ee dalka

Dabar goynta xanuunka

Baabiinta xanuunkani waa mid muhiim ah waxana loo qorsheyey duniduna isla garatay in la joojiyo wareega ama socodka ili ma aragtayda keena xanuunkan lana gaadhsiiyo talaalka dhul aad u baladhan qaarad ka qaarad.

Si loo tirtiro xanuunka waxa hawlqabadka talaalka la raaciya talabooyinkan

 Hubinta kaysaskii ka dawoobay xanuunka iyadoo la siinayo Vitamin A joogto ah

 In la ilaaliyo lagana war hayo cida lagu tuhmayo xanuunka iyadoo loo adeegsanayo shaybaadho iyo daweyn haddii ay cadaato

 In la hubiyo lana dhamaystiro bixinta talaalka koowad iyadoo la hubinayo in la gadhsiiyey talaalka caruur ka badan ama ka yar 95%

 Iyo in la qaybiyo bixinta talaalka marxaladiisa labaad iyadoo ujeedadu tahay in talaalka la gadhsiiyo caruurtiiii aan ka koowaad qaadan

 Ujeedada u weyn ee laga leeyahay taladadan iyo talooyinkaniba waa in si dhamaystiran looga cidhibtiro guud ahaan dunida xanuun dhaliyahan sababa jadeecada.

.................................................................

Abdikadir M. Abdullahi 

Dabeecada Af-gaabnimada (introverts).

 Dabeecada Af-gaabnimada (introverts)

Dabeecadda loo yaqaanno "af-gaabnimada", afka qalaadne lagu dhaho "Introversion", waa dabeecad ka mid ah dabeecadaha ilaahay ku abuuray bini'aadanka, laakiin dad badan aysan aqoon u lahayn fahmidda iyo la dhaqanka dadka leh dabeecadaan

Si loo fahmo dabciyada dadka kala duwan waxaa muhiim in ah la fahmo qaabka ay u fakaraan dadkaas ama maskaxdooda u shaqeyso, haddii aad fahantid qaabka ay u fakaraan, dabciyadooda waad fahmi kartaa. dadkaan loo yaqaano "introverts", markay wax la kulmaan isla markiiba maskaxda go'aan ma qaadato, waa in waxaas ay maqleen ama ay arkeen la marsiiyo qeybta xasuusta maskaxda, kadibne la marsiiyo qeybta qorsheynta maskaxda, kadib ayuu qofka fal-celiyaa. Inksatoo dadka lidkooda ah aysan intaas marin oo wixii la waydiiyo ama ay la kulmaan ay isla markiiba ka fal-celiyaan. sidaa darteed farqiga labadaan qof u dhaxeeyo waxaad ka fahmi kartaa jawaabahooda. qofka afka-gaaban ma hadal badno, wuuna ka fiirsadaa intuusan hadlin, haday xasuustiisa soo qabato wax la xiriira hadalka lagu yiri ama wuxuu arkay, wuxuu fal-celintiisa ku saleeyaa xasuustaas, kadibne qaabka ugu haboon oo isagu isleeyahay uga jawaab ayay maskaxda uga jawaabtaa. sidaa darteed mar walba jawaabta uu bixinayo isku mid maahan. waana sababta ay u neceb yihiin in su'aal lagu kadiyo iyo in la ogaado qaabka ay u fakarayaan, taleefannada horay ugama qabtaan illaa inay ogyihiin sababta aad u soo wacayso mooyee, waxayne ka doorbidaan inay qoraal kugula soo xiriiraan maadaama ay helayaan waqti ay ku fakari karaan. haddii aadan ka war haynin dabcigooda waad dhibsanaysaa iyaguna way ku dhibsan karaan inkastoo markaad talo ka heshid aad la yaabaysid xikmada ku dheehan talooyinkooda illeen waa wax maanta dhan laga soo fakarayay oo meelo badan laga eegay.

Waxaa intaa sii dheer in fakarkaas iyo falaanqayntaas ay u baahan tahay meel aan buuq lahayn oo dagan, waana sababta keentay inay ka helaan kalinnimada, aadne u neceb yihiin buuqa iyo fagaaraha bulshadu isugu timaado, hadii lagu qasbane inay tagaan xafladaha waxay la soo laabtaan diiqad iyo madax xanuun.

Waxayna xiiseeyaan howlaha badanaa la qabto markii kali layahay sida qorista, far-shaxanka, naqshad dajinta, injineernimada, wax-allifidda IWM, sidaa awgeed dadka howlahaas ku takhassusay badankood waa dad dabcigaan af-gaabnimada leh, sababtoo ah markay kali yihiin ayuu wax soo saarkoodu badan yahay, markay shaqo ku jirin waxay xiiseeyaan wax akhriska, wax daawashada, isticmaalka computer-ka, xiriirka internetka, xoolo raaca iyo kalluumaysiga.

Si aad u ogaatid qaabka ugu haboon ee dadkaan kula dhaqmi kartid, waa inaad iska ilaalisaa khaladaadka badanaa bulshadu ka aaminsan tahay sida:

In aad si dhakhso isku barataan oo kuu furfurmo oo kalsooni timaado waqti ayay qaadataa, laakiin markaad kalsooni ka hesho dadka dabcigaan leh, si fiican ayaa la isku fahmaa, wayna kuu hagar baxaan, laakiin haddii aad kalsoonidaas ku ciyaartid waxaa laga yaabaa in xiriirka kuu jaraan oo aadan dib dambo kuula hadlin, wayna ku adag tahay in mar kale ay ku aaminaan.

Waxaa kaloo dabcigaa lagu qaldaa xishoodka, laakiin kalinnimada ayay xiiseeyaan kaliya, wayna ka fogaadaan meelaha bulshadu ku badantahay, laakiin qofka xishoodka badan wuu ka cabsadaa bulshada iyo isu-soo-baxa, meel fagaare ahne kama hadli karo, laakiin dadka afka-gaaban way ka hadli karaan meel la wada joogo laakiin waa inay ku soo tala galeen oo ay ka soo baaraandageen, hadalkooduna ma badno, in hadalka ka dibne su'aalo la waydiiyo ma jeclo.

Waxaa kaloo dabcigaan lagu qaldaa niyad jabka iyo murugada, dadka afka-gaaban ma ahan dad niyad jabsan, inkastoo ay u muuqdaan dad xanaaqsan maadaama aysan hadal badnayn, fara-ka-ciyaarka iyo faduulintane ay aad u neceb yihiin laakiin haddii aad isku kalsoon tihiin way kaa qoslisiin karaan, wayna shactireeyaan.

Waxaa kaloo dabcigaan lagu qaldaa isla-waynida, sababtoo ah maadaama ay neceb yihiin hadalka badan, booqoshada kadiska ah, ay xiiseeyaan la sheekaysiga dadka waawayn iyo ka baaqashada martiqaadka in loo arko inay kibir badan yihiin oo ay dadka iskala wayn yihiin taasina waa qalad badanaa lagu dhaco.

Waxaa kaloo dadkaan loo maleeyaa inay fahmad yaryihiin markay shaqo ama waxbarasho ku cusub yihiin, sababtuna waa culeys dhinaca la qabsashada ah, laakiin markay la qabsadaan aad ayay ugu fiican yihiin shaqooyinkooda, waana dad si dhakhso ah loo dallacsiiyo, dadka ay u shaqeeyaan way ka helaan dadka noocaan ah maadaama wax shaqada ka baxsan aysan iskugu imaanayn.

Waxaa kaloo dadkaan lagu qaldaa inay yihiin dad maahsan, maadaama ay yihiin dad ku dheereeya fakarka iyo khayaalka, badanaa gees ayay uga baxaan dadka ay ku dhex jiraan, tusaale ahaan hadday gaari soo raacaan ma jeclo inay kuraasta dhexe fariistaan, dhinacyada ayay jecel yihiin weliba hadday daaqad ku aadan tahay ama kursiga hore ee shirka.

Waxaa kaloo dadkaan loo maleeyaa inay caajis badan yihiin, sababtoo ah markay dad la joogaan ma lahan firfircooni muuqdo, oo maskaxda ayay aad uga shaqaysiiyaan.

Waxaa kaloo dadkaan lagu qaldaa inay yihiin dad aan jeclayn mutadawacnimada ama hogaaminta, taasina waa khalad kale, sababtoo ah ma jecla inay isa soo sharraxaan ama soo muuqdaan, lagama yaabo haddii su'aal la waydiiyo inay dhakhso farta taagaan illaa in iyaga farta lagu fiiqo mooyee, haddii howl u baahan hogaamin loo xilsaaro, way ku fiican yihiin inay dadka isku wadaan, go'aamadoodane aysan badanaa ku soo laaban.

Waxaa kaloo dadkaan lagu tilmaamaa dulqaad la'aan, sababtoo ah waxay neceb yihiin wax sugidda, waxayna jacel yihiin wax walba waqtigii ay filayeen inay ku helaan, tusaale: haddii aad la balantid oo aad ku soo daahdid aad ayay u dhibsadaan. laakiin howlaha ay hayaan iyo wixii dhibaato ah ee soo wajaha way u dulqaadan karaan.

Waxaa kaloo dadkaan lagu tilmaamaa xag-jirnimo, qallafsanaan iyo ad-adayg, sababtoo ah ma jecla dadkaan inay xafladaha tagaan, sawaxanka iyo muusikada, balwadda, fadhi-ku-dirirka, siyaasadda iyo ka qeyb galkeeda, sidaa darteed waxaa loogu yeeraa magacyo ay ka mid yihiin "suufi" IWM.

Faa'idada la saaxiibka dadka dabcigaan leh:

Waxaad ka heli kartaa talooyin wax ku ool ah khaasatan markaad rabtid in aad gaartid go'aan kugu adag, sababtoo ah waa dad ku dheereeyo falaanqaynta maadaama wax walba ay sameynayaan ay jecel yihiin inay ka fakaraan ayne sii qorsheeyaan iyagoo si dhakhso u dareemi karo waxyaabo badanaa aan kuu muuqan sida dhaqanka qofka iyo xaaladda aad ku dhaqaaqi rabtid.

Siday u neceb yihiin in loogu xad gudbo, lagama yaabo inay ku dulmiyaan ama wajiga kuu badalaan ama dabci aadan ku aqoon inay kuula soo baxaan.

Haddii aad kalsooni isku qabtaan, waa dad aan sirta faafin maadaama ay iyagu aysan jeclayn in sirtoodu la ogaado, xitaa qorshahooda mustaqbalka in laga hordhaco oo la ogaado ma jeclo.

Waa dad waqti kuu heli karo, haday shaqo aadaan ama iskuul aadan markay howshoodu soo dhameystaan lagama yaabo in meel aan guriga ahayn ku leexdaan illaa inay dan qasab ah ku soo baxdo mooyee.

Waa dad aan buuqa jeclayn iyo is-qabqabsiga, waxayna ka doorbidaan inay ka aamusaan. haddii adigane aad sidaa tahay waad isdabci keenaysaan.

Qiimo uma yeelaan waxa dadka kale ay ka aaminsan yihiin iyaguna kama helaan falaanqeynta dabciyada dadka kale, muuqaalka iyo labiska dadka kale, waxaa muhiim u ah siday iyagu isku arkaan ama ku faraxsan yihiin, tusaale ahaan: dharka ay xiranayaan kama fiiriyaan dhaldhalaalka iyo soo jiidashada dadka kale waxay ka fiiriyaan inay iyagu ku faraxsan yihiin, raaxane ku dareemayaan.

Haddii aad isku dhacdaan lagama yaabo inuu kula tirsado, haddii ay dood idin dhex marto oo aad kala ra'yi duwanaataan lagama yaabo inuu ku caayo ama kugu xadgudbo.

Waa dad jecel inay ku dhagaystaan, wayna xiiseeyaan in aad u sheekeysid, haddii dhibaato ay ku haysato waa dad ay haboon tahay in aad la sheekaysatid sababtoo ah way ku dhagaysanayaan, talane waad ka helaysaa, hadalkaagane badanaa lama wadaagi doonaan qof kale.

Waxay isku taxallujiyaan inay isku filnaadaan, ma jeclo inay culeys saaraan dadka kale, hadday xanuunsadaan ma sheegsheegaan xanuunkooda, waxay aaminsan yihiin inay wax kasta xallisan karaan, marka haddii aad tahay qof neceb calaacalka iyo wax waydiinta, lagama yaabo dadka dabeecadahaan leh in aad isku dhacdaan.

Waa dad saaxiibadood iyagu doorto ee aan la dooran, aadne u jecel inay helaan dad fahansan dabcigooda

Waa dad si sahlan looga farxin karo, uma baahnid in aad is dhibtid si aad uga farxisid, uma baahnid in aad maqaayad geysid ama hotel, waxaa ku filan inaad usoo hadiyaysid buug xiiso leh ama meel cidla ah inaad wada fadhiisataan oo aad sheekaysatiin.

Waa dad neceb isku dirka, beenta, xanta iyo inay dadka u kala war qaadaan, sidaa darteed inay ku xantaan lagama yaabo illaa inuu leeyahay saaxiib khaas ah oo isagoo kale mooyee, waxyaabaha ugu muhiimsan ay saaxiibka ku doortaan waa inuusan beenlow ahayn ama isdabaris aqoonin, haddii ay intaas kugu arkaan waxay dareemayaan in aanan lagugu kalsoonaan karin, go'aan hoosane kaa qaataan iyagoo aan kuu sheegin.

Saas ay tahayne waxay jecel yihiin inay nolosha la wadaagaan qof furfuran oo bulsho ah, laakiin dabcigooda fahmi karo (hadday labadaas qof is helaan way dhib badan tahay in la kala dhex galo), dadkuna way la yaabaan oo waxay yiraahdaan "maxaa labadaan isku keenay?" "Sideese isku fahmeen?".

Qoraalkaan wuxuu khuseeyaa dadka isku arkay dabeecadahaan oo idil, haddii aad isku aragtay qeyb ka mid ah dabeecadaha, waxaad galaysaa kooxda loo yaqaano "ambiverts", haddii aad leedahay dabeecadahaan lidkooda ama qoraalkaan aad dhibsatay waxaad galaysaa kooxda "Extroverts".

Gaba-gabo:

Bin'aadanku isku dabci maahan, Alle ayaane sidaan u kala duway laakiin waxaa muhiim ah in aad aqoon u leedahay dabcigaaga iyo dabciga asxaabtaada iyo sida aad ula dhaqmi lahayd adigoo aan la imaan wax xadgudb ah. 

Waa laga yaabaa dabeecadaha halkaan ku xusan in dadka qaar ay dhibsadaan, laakiin ogow adigane dabci kale ayaad leedahay oo in aad isfahantid, laguna fahmo ayaad u baahan tahay, hadafku waa wada noolaansho ixtiraam ku dhisan.

@ Introvert Power

Abdikadir M. Abdullahi 

Sleeping With Even A Small Amount Of Light May Harm Your Health, Study Says.

 Sleeping With Even A Small Amount Of Light May Harm Your Health, Study Says

Sleeping with even a small amount of light may harm your health, study says

Heart rate typically drops at night, slowing down as the the brain is busy repairing and rejuvenating the body. An elevated heart rate at night has been shown in numerous studies to be a risk factor for future heart disease and early death.

Sleeping for only one night with a dim light, such as a TV set with the sound off, raised the blood sugar and heart rate of healthy young people participating in a sleep lab experiment, a new study found.

The dim light entered the eyelids and disrupted sleep despite the fact that participants slept with their eyes closed, said study author Dr. Phyllis Zee, director of the Center for Circadian and Sleep Medicine at Northwestern University Feinberg School of Medicine.

Heart rate typically drops at night, slowing down as the the brain is busy repairing and rejuvenating the body. An elevated heart rate at night has been shown in numerous studies to be a risk factor for future heart disease and early death.

High blood sugar levels are a sign of insulin resistance, where the body stops using glucose properly and the pancreas goes into overdrive, flooding the body with extra insulin to overcompensate until it eventually loses its ability to do so. Over time, insulin resistance can ultimately lead to Type 2 diabetes.

Sleeping with eyes closed

Prior research has shown an association between artificial light at night and weight gain and obesity, disruptions in metabolic function, insulin secretion and the development of diabetes, and cardiovascular risk factors.

"Why would sleeping with your lights on affect your metabolism? Could that explain why there is a higher prevalence of diabetes or obesity (in society)?" Zee asked.

Zee and her team took 20 healthy people in their 20s and had them spend two nights in a sleep lab. The first night was spent in a darkened room where "you wouldn't be able to see much, if anything, when your eyes were open," Zee said.

All of the study participants were connected to devices monitoring a number of objective measures of sleep quality. So data could be gathered with minimal interference, they slept with an IV with long tubes that snake across the room and through a hole to the researcher's side of the lab. The blood was drawn without ever touching the slumbering participants.

"We recorded the brainwaves and could tell what sleep stage the person was in," Zee said. "We recorded their breathing, their heart rate, their EKG, and we also drew blood from them to measure melatonin levels while they were sleeping." Melatonin is a hormone that regulates the body's circadian rhythm, or sleep and wake body clock.

A randomized portion of the group repeated that same light level for a second night in the lab, while another group slept with a dim overhead light with a glow roughly equivalent to "a very, very dark, cloudy day or street lights coming in through a window," Zee said.

"Now these people were asleep with their eyelids closed," she explained. "In the literature the estimation is that about 5% to 10% of the light in the environment would actually get through the closed lid to the eye, so this is really not a lot of light."

Yet even that tiny amount of light created a deficit of slow wave and rapid eye movement sleep, the stages of slumber in which most cellular renewal occurs, Zee said.

In addition, heart rate was higher, insulin resistance rose, and the sympathetic (fight or flight) and parasympathetic (rest and relax) nervous systems were unbalanced, which has been linked to higher blood pressure in healthy people.

The light was not bright enough, however, to lower levels of melatonin in the body, Zee added. The study was published Monday in the journal of the Proceedings of the National Academy of Sciences.

What to do?

What advice would Zee give people based on her study and existing research in the field? Close your blinds and curtains, turn off all the lights, and consider using a sleep mask.

"I think the strength of the evidence is that you should clearly pay attention to the light in your bedroom," she said. "Make sure that you start dimming your lights at least an hour or two before you go to bed to prepare your environment for sleep."

If you buy only one weighted blanket, make it Bearaby's Cotton Napper (CNN Underscored))

If you buy only one weighted blanket, make it Bearaby's Cotton Napper (CNN Underscored))

Check your bedroom for sources of light that are not necessary, she added. If a night light is needed, keep it dim and at floor level, "so that it's more reflected rather than right next to your eye or bed level," she suggested.

Also be aware of the type of light you have in your bedroom, she added, and ban any lights in the blue spectrum, such as those emitted by electronic devices like televisions, smartphones, tablets and laptops.

"Blue light is the most stimulating type of light," Zee said. "If you have to have a light on for safety reasons change the color. You want to choose lights that have more reddish or brownish tones."

LED lights can be purchased in any color, including red and brownish tones.