10 Strategies to Try When You’re Sick of Being Sick

Ten tips for feeling better when chronic illness is taking an emotional toll...

After fifteen years of chronic illness and even after writing a book titled How to Be Sick, I still can feel sick of being sick. (When I use the word “sick,” I’m including chronic pain.) If you’re as intimately familiar as I am with sick of being sick, you know it how unpleasant it feels.

Here are ten strategies to help you through this difficult emotional time.

"Flaming June" by Frederic Leighton (1895)

Source: Public Domain

1. Start by acknowledging how you feel.

You can’t force that sick of being sick feeling to go away by denying that it’s present. In fact, denial may only intensify the feeling. It’s normal to feel this way. Being chronically ill is hard, so start by acknowledging that it’s not easy and that it’s not surprising that sometimes you’re just plain sick of being sick.

2. Cultivate self-compassion for your illness and for that sick of being sick feeling.

Self-compassion is crucial because it keeps self-blame from sneaking in. Adding blame into the mix only makes you feel worse. You’re chronically ill and that’s a fact of your life right now. It’s not your fault, unless you want to call being born your fault! Everyone lives in a body that’s susceptible to illness and injury. No blame allowed—either for being sick or for being sick of being sick. It’s natural to get fed-up at times with ongoing pain and illnes

3. If it’s helpful, have a good cry.

Crying can be cleansing. It’s a challenge to cope with this unexpected turn your life has taken. (In my latest book, I call it “a life upside down.”) It makes me cry sometimes. If crying helps, cry. Just don’t allow that cry to become a breeding ground for unhelpful thoughts, such as “Why me?” Think of a good cry as cleansing, like a cleansing bath.

4. Assess your behavior.

If you’re like me, you can feel sick of being sick even though you’re taking good care of yourself. At other times, however, that unpleasant feeling can be traced to a lack of good care on your part. This happens to me. I’ll start fighting my chronic illness by pushing my energy envelop in every way: doing too much for too long a time; not getting adequate rest or sleep, etc. So, when this sick of being sick feeling arises, stop and assess whether you’re contributing to it by not taking proper care of yourself. If that’s the case, resolve to change course immediately.

5. Contact someone in your life who won’t try to talk you out of how you feel.

When you’re sick of being sick, if you’re like me, you don’t need a pep talk. You just need someone to say, “I’m sorry things are so hard right now,” or “It’s perfectly understandable that you’re feeling this way,” or a similar comment showing that this person truly “gets” how you feel.
What should you do if you don’t have such a person in your life? Then you be that person. Why? Because you certainly “get” how you feel! I’m serious. Be a compassionate witness to that sad and painful feeling by saying to yourself in a gentle voice, “I know it’s hard, and I’m so sorry that you’re sick of being sick right now.”

6. Take refuge in the universal law of impermanence.

Nothing stays the same for long, including your moods and your physical symptoms. Remind yourself that even if you get worse before you get better, your symptoms will improve a bit at some point. It’s part of the ups and downs of chronic illness.
Moods change too, meaning that, even if you feel just as sick tomorrow, your mood may have changed such that you’re able to be more accepting of your illness and not have that sick of being sick feeling. So, be patient and wait for things to change both physically and emotionally.

7. Challenge yourself to find something pleasant going on around you.

This can take you out of exclusively focusing on this difficult emotional state. I’m fortunate to have several windows in my bedroom that give me a view of my backyard. I can almost always find something pleasant going on there, whether it’s a visiting bird or the wind through the trees. If my dog, Scout, is on the bed, I cuddle her. That’s always enjoyable.
If you can’t find something pleasant going on around you, create it. Put on a funny movie. Listen to some music. I’ve started doing jigsaw puzzles. Doing something pleasant for yourself can ease your emotional suffering until that sick of being sick feeling passes.

8. Move your body to another place.

I live in a relatively small house. I could almost call it a cottage. (Sometimes I marvel at how my husband and I raised two teenagers here without always being in each other’s way.) Because I’m mostly housebound, when I move to another place, it’s only a few steps away. And yet, it can make a big difference. Simply moving from the bedroom to the living room gives me another view of the world and another place to sit or lie down. If you’re able, try going outside. Sometimes my husband takes me for a drive. It gets my mind out of thinking about being sick.

9. Make a list of everything that’s better about your life because you’re sick.

Initially, you may not be able to come up with anything, but keep at it. See if you can list at least five things, no matter how trivial. If you’re mostly housebound, it could be that you don’t have to put up with getting stuck in traffic. It could be a new appreciation for quiet or solitude. It could even be that you have a legitimate excuse to get out of doing things you don’t want to do. Let it be a selfish list! No one need see it but you. I guarantee it will ease the pain of feeling sick of being sick.

And finally…

10. Remind yourself that it’s just a day in the life.

I stopped mentally fighting the exhaustion and the pain. As a result, I could feel the tension in my body and mind relax, and I knew I’d be okay. Yes, it was setting up to be an extremely unpleasant day in the life but it was only one day…and it would pass.

 I began silently speaking to myself with kind words: “This is a hard day. Your body is not the enemy. It’s doing the best it can. Be gentle with it while it’s in pain and remember that soon you’ll start feeling a bit better.”
So, the next time you think you can’t cope, try gently saying to yourself, “It’s just a day in the life; you’ll make it,” and see if those words help you the way they helped me on that most unpleasant of days in the life.

***

If you have any strategies I didn’t cover, I hope you’ll share them in the comments section below.

By Toni Bernhard.

From: www.psychologytoday.com

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Remedy by our Grandmothers for Treating Asthma, Bronchitis and Lung Problems

Asthma and bronchitis are one of the most common respiratory diseases. They affect many people around the world and cause them breathing problems. 

The causers of these diseases may be many kinds of infections and allergies. Smokers are more prone to respiratory diseases, and it takes longer for them to heal the disease. 

All doctors recommend to their patients to stop smoking in order to recover more quickly. 

There are many natural remedies that people who suffer from some respiratory diseases use. 

In the following text we will provide you with recipe of well known cure that is passed from one generation to another. It is especially good for the treatment of asthma, lungs and heart problems.

RECIPE OF THE REMEDY

Ingredients:

– 7 tablespoons of honey
– Half a kilogram of onions
– 2 lemons
– Half a kilogram of unrefined sugar
– 1.5 liters of water

Preparation:

Pour the sugar into a metal bowel and put it on the stove, heat it and stir until it changes color. 

Chop the onions previously and add them to the bowel, fry for some time and add the water. 

Cook this mixture on a medium heat until 1/3 of the water evaporates. 

Remove the bowel from the stove and when it cools off add the juice of 2 lemons and the honey. 

Stir until it gets smooth.

Leave it like that for some time and after that strain on gauze and store the mixture in a glass bottle or jar.

Dosage:

Take one tablespoon before each meal during the day until you spent the whole amount. 

If after that you still fell some of the symptom, prepare a new mixture and repeat the process until your lungs are healed entirely.

For children the recommended amount is one teaspoon before meals.

Attention!!! Make sure that you are not allergic to onions, because in such case the remedy might cause side effects.


Source: www.dailynutritionnews.com

* This recipe is not be construed in any way as medical advice.

Please note that this natural treatment may or may not work 
for you and that you will do this at your own risks

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13 Reasons to Eat Watermelon

The watermelon is a tender, warm-growing fruit and it is associated with the hot, summer days when we eat this fruit in order to freshen ourselves. 

Apart from its sweet taste it also contains many medicinal properties. It is rich in vitamin B, vitamin C, beta-carotene, manganese, magnesium, phosphors, potassium, calcium and iodine. It is very important to mention that it contains only 29kcal per 100 grams and this is one of the reasons to consume it. When it comes to the above mentioned medicinal properties, the following are just few of them: lowers blood pressure, treats skin fungus, treats edema etc.

The watermelon seeds expand the blood vessels, improve kidney function and lower blood pressure. For kidney cleansing, it is recommended to do a watermelon fast for a whole day, since fasting is beneficial for people suffering from kidney and urinary infections and stones. You can cut the watermelon into small cubes and eat some several pieces every fifteen minutes throughout the day. The watermelon acts as a mild laxative as well and it s beneficial for constipation.

How to use watermelon as medicine? 

• 1- Kidney stones

For treating kidney stones with watermelon, you need to make a watermelon seed tea. Pour a pint of boiling water over a tablespoonful of watermelon seeds and allow them to soak well. Let it sit for few minutes to cool and then strain. It is recommended to drink three glass of the tea on daily basis.

• 2- Kidney infections

This type of infection is a type of urinary infection which occurs when bacteria enters in the kidneys. Apart from the medical treatment for this infection, a healthy diet is also recommended in order to help you recover and protect your body from some further infections. The healthy diet includes drinking a lot of fluids as well as fruits and vegetables with high concentration of water. Watermelon is the perfect choice, since each bite of it contains 92% of water.

• 3- Kidney cleansing 

The best and most effective way of kidney cleansing is a one-day- fasting. Watermelon acts as a natural diuretic and it helps the body get rid of excess fluids. There are various ways of enjoying the benefits of this fruit. You can either juice the watermelon or cut cubes and eat them whenever you feel hungry.

• 4- Colon cleansing 

People who face some colon issues usually suffer from dehydration. The key in achieving a cleaner colon and proper digestion is the incorporation of more liquids into your daily routine. The liquids lubricate the digested food and provide it with right hydration to break it down. That is why it is recommended to drink water and fruit juices as well as eat fruits and vegetables with high concentration of water. Watermelon is the perfect choice of food which helps the process of colon cleansing.

• 5- Liver cleansing 

The watermelon cleanse helps the liver to process ammonia (a waste from protein digestion) and convert it into a molecule known as urea. The urea is a component of urine which safely and naturally excretes from the body. The watermelon detox concept is completely safe and natural and it is based on drinking 3 cups of watermelon juice on daily basis.

• 6- High blood pressure and problems in the arteries

According to a study conducted by Florida State University and published in the American Journal of Hypertension, the watermelon is rich in amino acid called L-citruline which relaxes the arteries, lowers people`s systolic pressure by as much as nine points and improves circulation.

• 7- Skin pimples 

In order to get rid of the skin pimple try this simple trick with watermelon. Rub the watermelon rind onto your affected area and leave it on for couple of minutes. Then rinse with warm water. By doing this simple rub with watermelon rind you are releasing the nutrients onto your skin and thus cleaning the bacteria-prone areas.

• 8- Skin fungi 

The watermelon rind is considered to contain anti-fungal properties. In order to get rid of the skin fungi do the same procedure as the one mentioned above (skin pimples). Rub the watermelon rind on the skin several times a day.

• 9- Heartburn

The heartburn or acid indigestion can be really unpleasant. Luckily, there are many home remedies for treating this burning sensation in the chest. It is recommended to eat 4-6 chunks of watermelon slowly and repeat this several times a day. The quantity of how often you eat them depends on how much serious your situation is.

• 10- Constipation 

The constipation can be both painful and frustrating. Lack of water, exercise and low fiber diet are one of the things that can cause constipation. In order to restore the colon and the intestine eat a slice of watermelon on daily basis. The secret lies in the high water concentration as well as the fiber content which help the body eliminate the waste within a short time. However, don’t eat too much watermelon because it may cause diarrhea. 

• 11- Edema 

Edema, as commonly referred to as swelling is caused by excess fluid trapped in your body’s tissues. Due to the diuretic properties watermelon has it can significantly remove the swelling. It is recommended to drink 3 cups of watermelon juice a day.

• 12- Diabetes 

Although watermelon has few carbohydrates and natural sugar per serving, it is also low in calories and loaded with nutrients. That is why if you have diabetes you are encouraged to eat watermelon as part of your healthy diet. Make sure you follow the guidance of your health care provider.

• 13- Gout 

Gout pain is usually caused by the sharp uric crystals. The watermelon is an especially alkaline fruit with high water concentration which are key factors in dissolving and flushing the crystals

source: www.healthyandnaturalworld.com

*Please note that this natural treatment may or may not work for you and that you will do this at your own risks*

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5 HEALTHY COMBOS TO HELP YOU LOOSE WEIGHT

Via blackonpointe.tumblr.com

Health Recipes # 6 ~ Strawberry-Kiwi Tart

"Just three easy steps, and you'll be ready to serve a tantalizing tart, thanks to refrigerated pie crust.

INGREDIENTS

Crust:

1 box Pillsbury™ refrigerated pie crusts, softened as directed on box
Filling:

2/3 cup Yoplait® 99% Fat Free creamy vanilla yogurt (from 2-lb container)

1 container (8 oz) reduced-fat sour cream

1 box (4-serving size) vanilla instant pudding and pie filling mix

2 tablespoons orange marmalade
Topping:

1 cup halved fresh strawberries

2 kiwifruit, peeled, thinly sliced 

2 tablespoons orange marmalade

PREPARATION
1. Heat oven to 450°F. Make pie crust as directed on box for One-Crust Baked Shell, using 9-inch tart pan with removable bottom or 9-inch glass pie plate. Bake 9 to 11 minutes or until light golden brown. Cool completely, about 30 minutes.

2. In medium bowl, mix filling ingredients with wire whisk until well blended. Pour into cooled baked shell. Arrange strawberries and kiwifruit on filling.

3. In small microwavable bowl, microwave marmalade uncovered on High 5 to 10 seconds or until melted. Brush over fruit. Refrigerate about 1 hour or until set before serving. Cover and refrigerate any remaining tart."

 Try it ...and let me know your experience... 

Source: Yoplait

Health Recipes # 5 ~ Penne with Walnuts and Peppers

The new year is a time for new starts. We've all made promises to eat better at some point or another... hope this idea can help you for a kick-start for your healthier 2015...For lovers (or not) of pasta, this is a great pasta dish using walnuts and peppers, which is easy to make and delicious. It makes a really nice lunchtime snack.


INGREDIENTS

6 ounces dried whole wheat or multigrain penne or rotelle pasta
1 tablespoon olive oil
¼ cup walnuts, coarsely chopped

4 large cloves garlic, thinly sliced
2 medium green, red and/or yellow sweet peppers, seeded and cut lengthwise into bite-size strips
1 small red onion, cut into thin wedges
1 cup halved red or yellow cherry or grape tomatoes
¼ cup snipped fresh parsley
2 teaspoons snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
¼ teaspoon coarsely ground black pepper
2 tablespoons grated Parmesan cheese (optional)

PREPARATION

Cook pasta according to package directions. Drain and set aside.
Meanwhile, in a large skillet, heat oil over medium heat. Add walnuts and garlic. Cook about 2 minutes or until light brown, stirring frequently. Add sweet peppers and red onion. Cook for 5 to 7 minutes or until vegetables are crisp tender, stirring frequently.
Add tomatoes; cook and stir for until heated through. Stir in parsley, rosemary, and black pepper. 

Put pasta in a large shallow bowl. Top with walnut-pepper mixture; toss gently to coat.
If desired, sprinkle with Parmesan cheese.

 Try it ...and let me know your experience... 

Source: Diabetic Living Online

Health Recipes # 4 ~ Gingerbread Cut-Out Cookies

For those who like holidays cookies but also want healthy recipes, for this season ShiningSoul suggest Healthy Holiday Cookies like this "Gingerbread Cut-Out Cookies" found on EatingWell:

"This healthy gingerbread cut-out cookie recipe has all the flavor of traditional gingerbread cookies but incorporates white whole-wheat flour and uses less butter.

Pull out all your cookie cutters and decorate these adorable cookies with natural decorating sugar and icing.

INGREDIENTS:

COOKIE DOUGH
2 cups all-purpose flour
1 cup white whole-wheat flour (see Tips)
1 tablespoon ground cinnamon
1 1/2 teaspoons ground ginger
1 teaspoon baking powder
3/4 teaspoon ground cloves
1/4 teaspoon salt
1/3 cup canola oil or corn oil
4 tablespoons unsalted butter, slightly softened
2/3 cup packed dark brown sugar
1/2 cup molasses (not blackstrap)
1 large egg
Finely grated zest of 1 orange

DECORATION & ICING
1/2 cup clear or white sanding sugar (see Tips)
1 cup confectioners’ sugar, plus more as needed
1 tablespoon dried egg whites (see Tips)
2 tablespoons water
1/2 teaspoon light corn syrup
1/4 teaspoon vanilla or almond extract
“Holiday” red natural liquid dye (see Tips)


PREPARATION

1. To prepare cookie dough: Whisk all-purpose flour, whole-wheat flour, cinnamon, ginger, baking powder, cloves and salt in a medium bowl. Beat oil, butter, brown sugar, molasses, egg and orange zest in a mixing bowl with an electric mixer on low speed until well blended.
2. With the mixer on low speed, then medium speed, beat about half the flour mixture into the wet ingredients until incorporated. Beat in the remaining flour mixture until just incorporated. Let the dough stand for 5 minutes. It should be somewhat firm, but not at all dry. If it seems overly sticky, stir in up to 2 additional tablespoons of all-purpose flour.
3. Divide the dough into thirds. Place one third on a 12-inch-long sheet of parchment paper and shape into a disk. Top with a second sheet of parchment. Roll the dough out between the parchment into an 8-inch circle about 1/4 inch thick. Place the dough in the paper on a baking sheet. Repeat with the remaining dough. Freeze on the baking sheet until cold and firm, at least 30 minutes and up to 1 day. Place another baking sheet in the freezer to chill too (it will be used under the dough as the cookies are cut out).
4. To shape & bake cookies: Position a rack in middle of oven; preheat to 350°F. Line a large baking sheet(s) with parchment paper.
5. Working with one portion of dough at a time, remove from the freezer and place on the chilled baking sheet. Remove the top sheet of parchment and cut out cookies with 2 1/2- to 3-inch cookie cutters. Transfer to a prepared baking sheet with a wide, thin spatula, spacing about 1 1/2 inches apart. Repeat with the remaining dough. (If the dough gets too soft, freeze until firm again. As you cut out cookies, set aside the scraps. Shape all the scraps back into a disk and reroll between parchment. Freeze for at least 30 minutes before cutting out.) Sprinkle the cookies with sanding sugar and gently pat to help it adhere.
6. Bake the cookies on the center rack, one pan at a time, until browned on the bottom, 6 to 12 minutes. Let stand for 5 minutes, then transfer to wire racks to cool.
7. To prepare icing & finish decorating cookies: Stir together confectioners’ sugar and dried egg whites in a small bowl. Stir in water, corn syrup and vanilla (or almond) extract and a few drops of red dye to create the desired color. Add a little more confectioners’ sugar if necessary to achieve a thicker consistency for piping. Spoon the icing into a pastry bag with a writing tip or into a small plastic bag with a tiny tip of one corner snipped off. Pipe decorations onto the cooled cookies. Let stand until the icing sets before storing the cookies."

Source: EatingWell

               Try it ...and let me know your experience... 

Health Recipes # 3 ~ Yogurt Breakfast

Breakfast is the most important meal of the day because it is taken after a long duration of rest whereby the body has been actively participating in breaking down and absorption of the meal taken at night before bed time. 

Start your day off right with nutritious breakfasts made with yogurt. Yogurt is packed with the nutrients needed to get you through your morning without feeling hungry.

Yogurt is a valuable health food for both infants and elderly persons. For children, it is a balanced source of protein, fats, carbohydrates, and minerals. For senior citizens, who frequently have more sensitive colons or who no longer produce much lactase, yogurt is also a valuable food.
Yogurt is nutritionally rich in protein, calcium, riboflavin, vitamin D, vitamin B6 and B12
Muesli mixed with yogurt and fruit satisfies all morning long.

Start off the morning with something healthy and easy to prepare:

Ingredients: 

2 cups Greek yogurt
½ cup natural muesli

¼ cup Honey
1 cup Fresh Berries
1 cup mango
Fresh cilantro sprig

Divide the yogurt into 4 bowls, add the honey and mix.

Pour on top muesli, fruit and cilantro.
Serve.

               Try it ...and let me know your experience... 

Health Recipes #2 ~ Quick Tomato Soup

Soup is satisfying when you’re on a diet, especially as the weather turns cooler.

Tomato soup is one of the most commonly made and preferred soup recipes.

It is filling, healthy and low in fat.

«This is a great “pantry soup” — that is, it comes together in minutes from ingredients that you can keep on hand all the time.

Ingredients:

1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
1 teaspoon dried herbs, such as thyme, oregano, rosemary or basil
1/4 teaspoon crushed red pepper (optional)
2 28-ounce cans crushed tomatoes
1 cup water
2 teaspoons sugar
2 cups nonfat or low-fat milk

Instructions:
Heat oil in a large saucepan over medium heat. Add garlic, herbs and crushed red pepper (if using); cook, stirring, until fragrant, about 30 seconds. Add tomatoes, water and sugar. Bring to a boil; reduce heat and simmer for 10 minutes. Stir in milk and heat through, about 1 minute.»

Source: www.eatingwell.com

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Health Recipes #1 ~ Sweet Green Almond

More one day of work and you need a lot of energy...

You want 4-5 servings of veggies and fruit, providing your body with the nutrients it needs to make you feel amazing?
So, start your day with this easier and delicious green smoothie:

Sweet Green Almond

"Makes 2 cups

2 handfuls spinach
1 cup red grapes
1 banana
2 tbsp almond butter
2 cups (500 ml) almond milk

* Combine all ingredients in blender and process until smooth. Serve immediately.

The key to making your green smoothies taste good is this:

1. Add a squeeze of lemon or lime to cut the “bland” taste of greens, OR…

2. Add a few fruits to the mix to add a bit of sweetness.

Although I’m not a fan of overdoing the fruit, I think it’s a great option if you’re transitioning from a diet that is full of sugar and sweet foods.

Sure fruit is higher in sugar, but it still comes loaded with a tons of essential nutrients that your body needs to thrive.

And if you’re active and workout regularly, eating fruit is a great way to ensure that your muscles are fueled and ready so that you can have a great workout and recover faster afterwards."

Source: www.yurielkaim.com 

 Try it ...and let me know your experience...  

6 Days Apple Juice Treatment to Remove Gallstones Naturally

If you have Gallstones, you can using this safe Natural Recipe by Dr Lai Chiu-Nan

The gallbladder is a pear-shaped, hollow structure located under the liver and on the right side of the abdomen. Its primary function is to store and concentrate bile, a yellow-brown digestive liquid produced by the liver.

The gallbladder is part of the biliary tract. The gallbladder serves as a reservoir for bile that is not immediately used for digestion. The gallbladder’s absorptive epithelial lining concentrates the stored bile. When food enters the small intestine, a hormone called cholecystokinin is released, signaling the gallbladder to contract and secrete bile into the small intestine through the common bile duct.

The bile helps the digestive process byemulsifying fats and neutralizing acids in partially-digested food. An excess of cholesterol, bilirubin or bile salts can cause gallstones to form. We all have them: big or small, many or few.

Gallstones are small, hard deposits inside the gallbladder that are formed when the stored bile crystalizes.

A person with gallstones will rarely feel any symptoms until the gallstones reach a certain size, or if the gallstone obstructs the bile ducts.

One symptom of gallstones is a feeling of bloatedness after a heavy meal as if you can’t digest the food. If it gets more serious, you feel pain in the liver area.

Gallstones may not be everyone’s concern but may lead to cancer.

Surgical removal of the gallbladder is the common way to treat gallstones or you can try others natural ways to remove it also.

Dr Lai Chiu-Nan offers the apple juice treatment which is good for those with a weak liver. Liver and gallbladder are closely linked, and is proven very effectively.

Day 1 to Day 5 

Drink 1 glass (250ml) 100% green Apple juice (3-4 apples) 4 times a day:

- 1 glass at breakfast,

- 1 glass at lunch,

- 1 glass at dinner and

- 1 glass before going to bed

(or eat five green apples daily).

Apple juice can soften the Gallstones.

Eat normally (light diet or raw food if possible without any meat) and Drink 3 liter Pure filter water per day

Day 6

Breakfast and lunch as usual including apple juice, skip dinner.

- At 6PM, take a teaspoon of Epsom salt (magnesium sulphate)* -10gm of Organic Epsom salt,  with a glass of warm water *250 ml.

- At 8 PM, repeat the same for purging purpose. It helps to flush out all solid stuff. It also opens the gallbladder ducts.

- At 10 PM, drink half a glass of olive oil *125ml mixed with half a glass of fresh lemon juice.

- Do not drink water anymore.

- Go for your sleep.

The oil lubricates the stones to ease their passage. Lemon juice helps to extract the stones out from gallbladder ducts.

Day 7

The next morning, you will find greenish stuff floating in your toilet bowl, if you have gallstones.

Even if you don’t have any symptoms of gallstones, you still might have some. It’s always good to give your gall bladder a clean-up every now and then

During pass motion, you might not see stone but only green liquid form that means the stone have been dissolve.Yellow liquid form means cholesterol.

Please note that this natural treatment may or may not work for you and that you will do this at your own risks

Fonte: Wikipedia, Internet

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