By dr. Margaret Amelia | MeetDoctor.com
The body does need rest or sleep to restore energy and can move back. Normal sleep time for age 18 years or older is about 6-7 hours each night. But bad habits are usually done by teenagers is to stay up. This will cause you to fatigue during the day and up late.
Recent studies have shown that sleep patterns differ between adolescents with children and adults. This study showed that the hormone melatonin in teenagers is produced at night, in contrast to children and adults. The hormone that causes teens are more difficult to sleep early.
When this happens repeatedly, accompanied by the burden of excessive physical activity, youth will become stressed because just thinking about trivial things that made him unable to sleep. Furthermore, sleep difficulties will impact on the level of concentration of study and work, and will be easily emotionally upset and depressed.
To fix this, you can set a regular bedtime. For teens and adults, the best time to sleep is between 9-12 pm nightly. Assume you sleep 7 hours, then you will wake up at 7 am late. If you're new activity starts later in the day, use this time in the morning for other activities, such as learning. Perform this sleep pattern continued for a week until the body finally got used.
Also do regular exercise in the afternoon, and reduce consumption of stimulants such as coffee and cigarettes while he was sleeping. Additionally make room atmosphere become comfortable and make your mind more relaxed. Most importantly, when you are sleepy during the day, avoid naps. Remind yourself that you're trying to establish your sleep patterns.
The body does need rest or sleep to restore energy and can move back. Normal sleep time for age 18 years or older is about 6-7 hours each night. But bad habits are usually done by teenagers is to stay up. This will cause you to fatigue during the day and up late.
Recent studies have shown that sleep patterns differ between adolescents with children and adults. This study showed that the hormone melatonin in teenagers is produced at night, in contrast to children and adults. The hormone that causes teens are more difficult to sleep early.
When this happens repeatedly, accompanied by the burden of excessive physical activity, youth will become stressed because just thinking about trivial things that made him unable to sleep. Furthermore, sleep difficulties will impact on the level of concentration of study and work, and will be easily emotionally upset and depressed.
To fix this, you can set a regular bedtime. For teens and adults, the best time to sleep is between 9-12 pm nightly. Assume you sleep 7 hours, then you will wake up at 7 am late. If you're new activity starts later in the day, use this time in the morning for other activities, such as learning. Perform this sleep pattern continued for a week until the body finally got used.
Also do regular exercise in the afternoon, and reduce consumption of stimulants such as coffee and cigarettes while he was sleeping. Additionally make room atmosphere become comfortable and make your mind more relaxed. Most importantly, when you are sleepy during the day, avoid naps. Remind yourself that you're trying to establish your sleep patterns.
Ghiboo.com - Jonathan Fialkow, MD, FACC, recognizes nutrition is a major component of disease-causing blood vessels. However, several other nutrients may also act otherwise.
"Actually there is no food that can clean arteries. With avoid certain foods that can increase inflammation of blood vessels and replace them with foods that inhibit inflammation, of course we can reduce artery disease," said Fialkow, cholesterol specialists and cardiologists in Miami, Florida.
With changes in diet, we can remove fatty deposits or cholesterol in the walls of blood vessels and making it more powerful, clean and stable. Finally, prevent blood clots, which cause heart attacks.
Equally important, do not expect the blood vessels clean of food alone. If you still smoke, just a lie.
Fish
Rich in omega-3 fatty acids, which are beneficial nutrients in regulating heart rate, increase blood circulation, keeping blood cholesterol, lowering triglycerides and slows the rate of plaque buildup.
Green tea
The antioxidants in green tea are known to promote overall body health. Starting from skin health, cancer prevention, control blood sugar and cholesterol. So, do not forget to eat them every day.
Almond
No need to worry, almonds contain good fats, the type of monounsaturated fat. These fats actually lower blood cholesterol, control blood sugar levels and contains vitamin E, which is very good for the body. Almonds may be a healthy snack you know.
Broccoli
Green leafy vegetables are rich in potassium which improves brain function, regulates blood pressure and increase muscle growth. Broccoli is also full of fiber which can help lower blood pressure and cholesterol levels.
Avocado
A study in 1996 by Mexican researchers found that people who avocado every day for a week experienced an average reduction of 17 percent of total blood cholesterol. In fact, the level of bad cholesterol and increase good cholesterol decreased.
Whole grains
Soluble fiber is found in oats, brown rice and oatmeal have balancing effect on blood cholesterol levels to keep the arteries clean.
Pomegranates
Pomegranates contain phytochemicals that act as antioxidants to protect the arteries from damage. Research in the Proceedings of the National Academy of Sciences found that the antioxidants in pomegranate also stimulates the body to produce nitric oxide, which helps maintain stable blood flow.
"Actually there is no food that can clean arteries. With avoid certain foods that can increase inflammation of blood vessels and replace them with foods that inhibit inflammation, of course we can reduce artery disease," said Fialkow, cholesterol specialists and cardiologists in Miami, Florida.
With changes in diet, we can remove fatty deposits or cholesterol in the walls of blood vessels and making it more powerful, clean and stable. Finally, prevent blood clots, which cause heart attacks.
Equally important, do not expect the blood vessels clean of food alone. If you still smoke, just a lie.
Fish
Rich in omega-3 fatty acids, which are beneficial nutrients in regulating heart rate, increase blood circulation, keeping blood cholesterol, lowering triglycerides and slows the rate of plaque buildup.
Green tea
The antioxidants in green tea are known to promote overall body health. Starting from skin health, cancer prevention, control blood sugar and cholesterol. So, do not forget to eat them every day.
Almond
No need to worry, almonds contain good fats, the type of monounsaturated fat. These fats actually lower blood cholesterol, control blood sugar levels and contains vitamin E, which is very good for the body. Almonds may be a healthy snack you know.
Broccoli
Green leafy vegetables are rich in potassium which improves brain function, regulates blood pressure and increase muscle growth. Broccoli is also full of fiber which can help lower blood pressure and cholesterol levels.
Avocado
A study in 1996 by Mexican researchers found that people who avocado every day for a week experienced an average reduction of 17 percent of total blood cholesterol. In fact, the level of bad cholesterol and increase good cholesterol decreased.
Whole grains
Soluble fiber is found in oats, brown rice and oatmeal have balancing effect on blood cholesterol levels to keep the arteries clean.
Pomegranates
Pomegranates contain phytochemicals that act as antioxidants to protect the arteries from damage. Research in the Proceedings of the National Academy of Sciences found that the antioxidants in pomegranate also stimulates the body to produce nitric oxide, which helps maintain stable blood flow.
Various methods are used to get the woman's breasts are big and beautiful. However it turns out, other than through surgery enlarge breast, using some traditional ways to grow breast by itself.
Reported by Boldsky, following natural ingredients that when used ritun will 'beautify' the form of a woman's breasts.
Pueraria Mirifica
Pueraria Mirifica is the most effective ingredient commonly found in breast enlargement creams or pills. The fruit is like a yam, but bigger. How to use it can be consumed or crushed and smeared on the breast.
Fennel
This plant has a compound anethole, dianethole and photoanethole. The compound is considered the researchers can increase estrogen in the body.
In addition, fennel has a content of phytoestrogens (estrogen-like) which can stimulate breast growth and increase milk production when breastfeeding mothers.
Its use by grinding fennel and mixed warm water. Perform massage gently. In addition, fennel can be consumed raw.
Chickpea
To tighten the breast, you can use a long acang taste, mash until smooth and rub on your breasts for about 30 minutes.
After that, rinse with warm water. However, to be considered in its use is not to the nipple of your breast milk.
Ginger
Take one section and then grilled or roasted ginger. Then, you pukul2 but do not get crushed, put in a glass of pure cow's milk.
Beat until diluted and filtered, endapkan for approximately 5 hours. Then you can drink it 2x a day on a regular basis. It is said that this herb can enlarge your breasts.
Massage routine
Massage the breast gently routine will help the circulation in your breasts. You can use a gentle cream produced from sweet almond and essential oils at least twice a day.
Breast Mask
Wear payduara mask derived from natural herbs such as rice flour. Masket herbs will make your breasts more tender, repair and help prevent wrinkles due to aging.
Ghiboo.com - Drinking water regularly can prevent kidney damage, lose weight and improve concentration.
But experts warn that drinking more than eight glasses per day is not good and can be harmful to health.
When you consume too much water, the mineral sodium (electrolytes) in the body can drop dramatically due overwhelmed kidneys to remove excess water from the body.
This causes a condition known as hiponatremania, which causes the body to retain water too much. If the sodium level in the bloodstream is too low, the water will leave the blood and enter the cells. As a result, the body's cells to swell.
Hyponatremia is very harmful to the brain and can cause seizures and even death. "When the water enters the brain cells, the brain will swell which makes the pressure in the skull. Eventually you will be more likely to experience headaches," said Professor Robert Forrest, a consultant in clinical chemistry and forensic toxicology at the Royal Hallamshire Hospital in Sheffield.
But experts warn that drinking more than eight glasses per day is not good and can be harmful to health.
When you consume too much water, the mineral sodium (electrolytes) in the body can drop dramatically due overwhelmed kidneys to remove excess water from the body.
This causes a condition known as hiponatremania, which causes the body to retain water too much. If the sodium level in the bloodstream is too low, the water will leave the blood and enter the cells. As a result, the body's cells to swell.
Hyponatremia is very harmful to the brain and can cause seizures and even death. "When the water enters the brain cells, the brain will swell which makes the pressure in the skull. Eventually you will be more likely to experience headaches," said Professor Robert Forrest, a consultant in clinical chemistry and forensic toxicology at the Royal Hallamshire Hospital in Sheffield.
Ghiboo.com - Just by changing small habits, you will gain a great benefit.
Try to get used to waking up early. A study revealed that people who used to get up in the morning are healthier, happier and slimmer.
Researchers at the University of Roehampton UK concluded, those who have the habit of staying up late tend to suffer from stress or anxiety and potentially higher overweight.
Get up early also gives more time for you to breakfast. After seven to nine hours (or more) since the last meal, insulin levels in the blood will drop dramatically and an empty stomach. Your body needs food to restore balance.
In a study has proven that forgetting breakfast even slow down the burning of fat, and increase your appetite at lunch arrived. Finally, you overeat and uncontrollable.
Try to get used to waking up early. A study revealed that people who used to get up in the morning are healthier, happier and slimmer.
Researchers at the University of Roehampton UK concluded, those who have the habit of staying up late tend to suffer from stress or anxiety and potentially higher overweight.
Get up early also gives more time for you to breakfast. After seven to nine hours (or more) since the last meal, insulin levels in the blood will drop dramatically and an empty stomach. Your body needs food to restore balance.
In a study has proven that forgetting breakfast even slow down the burning of fat, and increase your appetite at lunch arrived. Finally, you overeat and uncontrollable.
How can sleep soundly at night? Many say, bikinlah bedroom as comfortable as possible like the spa. Do not drink caffeinated beverages on the clock 14. Do not put your laptop in the room.
But a medical expert on sleep, Michael Breus, admitted that he could sleep even with the TV on. He said the rules should be shunned hard bed alone. Do the things that make sense according to our lifestyle.
Here's a tip to sleep more surprising that you can apply.
Sleep on the weekends
Forget all the rules-it's about maintaining a consistent wake time every day. Delaying the time up at the weekend can provide real benefits. Adults who lack sleep for five days to "pay the debt" sleep when they sleep 10 hours the next night, according to findings in a study in the journal "Sleep".
However, the best thing to do is to add extra time to sleep one or two hours on Saturday and Sunday. "More than that, your biological clock is changed, and then you will not be able to sleep well on Sunday night," said Carol E. Ash, a sleep specialist at the Monmouth Country, New Jersey.
If additional time was not enough to make you feel quite rested, sleep for 20 minutes at 3 or 4 pm on weekends, that will not break your body clock, says Ash.
Exercising before bed. It's not dangerous!
Exercising after dinner has long been considered taboo according to sleep experts. But it turns out, it can help you sleep more soundly. Adults who ride bicycles for about 35 minutes, about two hours before bed, can fall asleep more quickly and soundly than when they were not exercising, according to a recent study in the "Journal of Sleep Research".
You may feel that jogging on the treadmill for an hour before bedtime will not help you sleep soundly, but if you do it 2-3 hours before bed, you'll sleep very soundly. Sports, whenever you can do it, is one of the best sleeping pills.
Sleeping with pets
Feeling lonely? If so, you will often wake up at night, according to the research findings of University of Chicago. Consider invite your new bed ... at a local animal shelter that is around you.
"I recommend to my patients who do not like to sleep alone to consider bring a dog as a friend on the bed," said Dr. Shives. A pet helps many women feel a little lonely, who could return to sleep soundly.
No problem for breaking the rules "prohibited animal to bed", even when you are not feeling lonely, especially if you get banned furry friend will make it fussy, better get him into the room. "If I exclude my cat from the bedroom, he would paw the door all night and I could not sleep even be made," said Breus, author of "The Sleep Doctor's Diet Plan: Lose Wight thrugh Better Sleep".
Playing bedtime
Next time when you wake up in the middle of the night and can not fall back to sleep, ignoring the rules to get out of bed and read under the dim room light. Dr. Shives recommends a new strategy: to calm your mind and listen to audiobooks on your phone or music player you've prepared at the bedside. Replace the earphones, press the Play button, and close the music player screen to block the light.
The story is played should not be too stimulating, so choose a story or biography of your favorite books in childhood, do not even choose "Fifty Shades of Grey". In minute 15 to 20, the story should be able to soothe you to sleep, he said. Shives.
If the TV has a sleep aid for you, follow this trick Breus: Turn on the TV by using the sleep timer and set it to be turned off after 30 minutes.
Think before you drink
In general a good idea to stop consuming coffee, soda, and energy drinks in 7-8 hours before bedtime. But this effect can not sleep due to caffeine can affect everyone in different ways.
Download caffeine Zone 2 Lite (free in the iTunes App Store), which was developed by researchers at Penn State, to help you predict the time consuming caffeine that gives stamina without stealing your bedtime. Also beware, drink alcohol in the evening can be disastrous for your bed as well as a cappuccino after dinner. Under the influence of alcohol, you may be able to fall asleep in seconds.
The problem is, you will wake up four or five hours later. And healthy woman is much more susceptible to the effects of sleep disorders due to drink, according to new University of Michigan study. "Best rule: Drink-drink three hours before you sleep," Breus says.
Get quality sleep
You've recorded your sport, so why not record your sleep habits? Some new bed tracking device in mobile applications, such as the Zeo Sleep Manager and Lark, allowing you to track time and wake up your sleeping habits, how much light sleep and deep sleep you get, and how many times the amount you awake in the middle of the night.
We love apps like Renew SleepCLock (for 200 dollars U.S. [about R1, 93 million] in us.gear4.com, or can be obtained free of charge at the iTunes App Store) because you do not have to wear anything on your body to use, movements and level Your breathing is detected and monitored through your iPhone, and listed on the docking SleepCock beside your bed.
Source: Yahoo
But a medical expert on sleep, Michael Breus, admitted that he could sleep even with the TV on. He said the rules should be shunned hard bed alone. Do the things that make sense according to our lifestyle.
Here's a tip to sleep more surprising that you can apply.
Sleep on the weekends
Forget all the rules-it's about maintaining a consistent wake time every day. Delaying the time up at the weekend can provide real benefits. Adults who lack sleep for five days to "pay the debt" sleep when they sleep 10 hours the next night, according to findings in a study in the journal "Sleep".
However, the best thing to do is to add extra time to sleep one or two hours on Saturday and Sunday. "More than that, your biological clock is changed, and then you will not be able to sleep well on Sunday night," said Carol E. Ash, a sleep specialist at the Monmouth Country, New Jersey.
If additional time was not enough to make you feel quite rested, sleep for 20 minutes at 3 or 4 pm on weekends, that will not break your body clock, says Ash.
Exercising before bed. It's not dangerous!
Exercising after dinner has long been considered taboo according to sleep experts. But it turns out, it can help you sleep more soundly. Adults who ride bicycles for about 35 minutes, about two hours before bed, can fall asleep more quickly and soundly than when they were not exercising, according to a recent study in the "Journal of Sleep Research".
You may feel that jogging on the treadmill for an hour before bedtime will not help you sleep soundly, but if you do it 2-3 hours before bed, you'll sleep very soundly. Sports, whenever you can do it, is one of the best sleeping pills.
Sleeping with pets
Feeling lonely? If so, you will often wake up at night, according to the research findings of University of Chicago. Consider invite your new bed ... at a local animal shelter that is around you.
"I recommend to my patients who do not like to sleep alone to consider bring a dog as a friend on the bed," said Dr. Shives. A pet helps many women feel a little lonely, who could return to sleep soundly.
No problem for breaking the rules "prohibited animal to bed", even when you are not feeling lonely, especially if you get banned furry friend will make it fussy, better get him into the room. "If I exclude my cat from the bedroom, he would paw the door all night and I could not sleep even be made," said Breus, author of "The Sleep Doctor's Diet Plan: Lose Wight thrugh Better Sleep".
Playing bedtime
Next time when you wake up in the middle of the night and can not fall back to sleep, ignoring the rules to get out of bed and read under the dim room light. Dr. Shives recommends a new strategy: to calm your mind and listen to audiobooks on your phone or music player you've prepared at the bedside. Replace the earphones, press the Play button, and close the music player screen to block the light.
The story is played should not be too stimulating, so choose a story or biography of your favorite books in childhood, do not even choose "Fifty Shades of Grey". In minute 15 to 20, the story should be able to soothe you to sleep, he said. Shives.
If the TV has a sleep aid for you, follow this trick Breus: Turn on the TV by using the sleep timer and set it to be turned off after 30 minutes.
Think before you drink
In general a good idea to stop consuming coffee, soda, and energy drinks in 7-8 hours before bedtime. But this effect can not sleep due to caffeine can affect everyone in different ways.
Download caffeine Zone 2 Lite (free in the iTunes App Store), which was developed by researchers at Penn State, to help you predict the time consuming caffeine that gives stamina without stealing your bedtime. Also beware, drink alcohol in the evening can be disastrous for your bed as well as a cappuccino after dinner. Under the influence of alcohol, you may be able to fall asleep in seconds.
The problem is, you will wake up four or five hours later. And healthy woman is much more susceptible to the effects of sleep disorders due to drink, according to new University of Michigan study. "Best rule: Drink-drink three hours before you sleep," Breus says.
Get quality sleep
You've recorded your sport, so why not record your sleep habits? Some new bed tracking device in mobile applications, such as the Zeo Sleep Manager and Lark, allowing you to track time and wake up your sleeping habits, how much light sleep and deep sleep you get, and how many times the amount you awake in the middle of the night.
We love apps like Renew SleepCLock (for 200 dollars U.S. [about R1, 93 million] in us.gear4.com, or can be obtained free of charge at the iTunes App Store) because you do not have to wear anything on your body to use, movements and level Your breathing is detected and monitored through your iPhone, and listed on the docking SleepCock beside your bed.
Source: Yahoo
For that, consider some warm drinks you can consume it in the rain.
Green tea
Green tea is known as a beverage rich in antioxidants. Efficacy of the content is able to fight free radicals, prevent cancer, heart disease and damage to DNA.
Green tea has a mild flavor and is very precise in the cold drink. In addition to delicious and healthful, green tea also has beauty benefits. For those of you who are lazy to wash your face in cold weather, consuming green tea can prevent and treat acne and reduce the symptoms of eczema.
Apple cider vinegar
Apple cider vinegar is a very tasty drink no matter how they drink it cold or hot. Apples are known to contain substances that can increase levels of estrogen. As is known, a common cause of low estrogen osteoporosis.
While the content of pectin in apples will increase the acidity of the stomach, which in turn increases the absorption of calcium in the bones. In addition, the cold air can trigger asthma symptoms such as coughing and shortness of breath occurs due to inflammation and airway disorders can also be treated by consuming apple cider vinegar. For extra flavor and aroma, you can add cinnamon to this drink.
Ginger
Warm Ginger certainly one of the famous drinks in cold weather. Ginger can also help calm the nerves. For more recipes bermanfat warm ginger, you can mix ginger with honey and the juice of a lemon.
As is known, lemon fruit is rich in vitamin C and contain phytochemicals. That is what makes lemons can help boost your immune system. In addition, ginger and honey is also known to be useful for the body's immune system. In addition to warm up, drink it able to keep your body stay healthy in the cold weather-prone diseases.
Chocolate
Warm chocolate drink usually made from cocoa powder mixed with warm milk and sugar. According to a study conducted at Cornell University, the concentration of antioxidants contained in chocolate warmer more powerful than red wine, green tea and black tea even. This is because higher levels of antioxidants that out when cocoa is mixed with warm water.
Flavonoids help the body process nitric oxide, which increases blood flow, helps lower blood pressure and improve heart health. In addition, flavonoids also help prevent blood from coagulating. According to the American Association for the Advancement of Science, consuming hot chocolate can also help you think better because flavonoids increase blood flow and oxygen to the brain.
Ranging from sitting for hours in front of a computer screen, reading or watching TV too close, to the lack of proper nutrition, potentially causing damage to the eye. As a vital organ that is sensitive, start giving the best intake for your eyes.
Vegetables such as carrots always be an unforgettable hero in order to maintain eye health. The content of beta carotene and antioxidants help reduce the chances of cataracts and muscular degeneration. But in addition there are some other foods carrots are good for your sense of sight as reported by Boldsky page.
1. Fatty Fish
Good fatty fish such as salmon, tuna, mackerel is a good intake to keep your sense of sight. Fatty fish should be consumed in fresh condition, not in the form of cans. Fatty acids and omega-3 contained in fatty fish is very good for the eye muscles and prevent blindness, especially in elderly patients.
2. Almond
Almonds is known as a 'friend' her for her ability to scrape the fat. However, behind it turned out to be almond-like vitamin E, which have a positive effect on the eye: prevent cataracts.
3. Onions
Not many know that onions and garlic can prevent eye damage. And mineral content of sulfur in onions produce chemicals that protect the lens glutathione.
4. Eggs
Vitamin A and D, B12, iron, lutein, and cysteine is the best nutrient found in eggs. The content of the yolk as sulfur and cysteine were able to keep the lens from damage. Lutein and zeaxanthin in egg whites are also able to prevent muscle degeneration and cataracts, as well as acting as an antioxidant.
5. Dark chocolate
Extracts of cocoa in dark chocolate may guard while strengthening the cornea and retina and improve visual acuity. The content of flavonoids also protect blood vessels of your eyes.
6. Wine
This fruit contains antioxidants that are believed to protect the eyes from free radicals. Not only that, the wine can also help prevent degeneration or aging effects on your eyes. Lutein contained in it can prevent the retina from damage. Not only that, the content of anthocyanins in the fruit can also keep your vision, especially at night.
1. Fatty Fish
Good fatty fish such as salmon, tuna, mackerel is a good intake to keep your sense of sight. Fatty fish should be consumed in fresh condition, not in the form of cans. Fatty acids and omega-3 contained in fatty fish is very good for the eye muscles and prevent blindness, especially in elderly patients.
2. Almond
Almonds is known as a 'friend' her for her ability to scrape the fat. However, behind it turned out to be almond-like vitamin E, which have a positive effect on the eye: prevent cataracts.
3. Onions
Not many know that onions and garlic can prevent eye damage. And mineral content of sulfur in onions produce chemicals that protect the lens glutathione.
4. Eggs
Vitamin A and D, B12, iron, lutein, and cysteine is the best nutrient found in eggs. The content of the yolk as sulfur and cysteine were able to keep the lens from damage. Lutein and zeaxanthin in egg whites are also able to prevent muscle degeneration and cataracts, as well as acting as an antioxidant.
5. Dark chocolate
Extracts of cocoa in dark chocolate may guard while strengthening the cornea and retina and improve visual acuity. The content of flavonoids also protect blood vessels of your eyes.
6. Wine
This fruit contains antioxidants that are believed to protect the eyes from free radicals. Not only that, the wine can also help prevent degeneration or aging effects on your eyes. Lutein contained in it can prevent the retina from damage. Not only that, the content of anthocyanins in the fruit can also keep your vision, especially at night.
People who are experiencing problems are overweight generally is often uncomfortable, both physically and mentally. They often feel ashamed to get out of the house and scared when I have to follow a fitness program for a long time.
But do not worry, there are plenty of things you can do to cope with this condition. One of them by asking for help from an experienced coach. However, you can also do it yourself by following a few guidelines and tips below:
1. Looking for support
Family members, friends, doctors and trainers can help you out of trouble and mental health. If you have plans to start a fitness program, then you should inform your doctor plan. He needs to check the condition of your health carefully, to prevent the possibility of you run the risk of high blood pressure, diabetes, and shortness of breath.
Do not forget to inform your health coach. Talk to a trainer who is experienced in handling the problem of obesity. You can also sign up to a fitness center affiliated with a hospital. In this place, you can get the best type of exercise because it is tailored to your health condition.
2. Try to overcome mental barriers
Those who are obese often find it difficult to adjust to their normal. All people generally have a fear of social rejection, and this fear turned out to be a bit more often experienced by individuals who are obese or overweight. Some individuals with overweight not only ashamed of their bodies, but also have a greater risk due to injuries and pain problems that may arise during or after exercise.
If you are in a condition like this, throw away those negative thoughts. Do not make negative thoughts that hinder your fitness program. Keep in mind that you have to get through these difficult times.
3. Prepare equipment
You should choose clothing that can support your body's movements. Some obese people usually will have problems or inflammation in the legs and groin area. So, wear baggy shorts with a shirt.
Be careful in choosing a sports shoe. Selection of the proper sports shoes play an important role in maximizing your exercise time. If possible, you can order the shoes specially designed to suit the shape of the foot. You must continue to monitor your weight, diet and exercise.
4. Start with "baby steps"
If you have excess weight, avoiding to start an exercise program that is too hard. Because, your goal here is not to be the "Biggest Loser". Start with something small and gradually. For example, walking for 30 minutes three or four times a week. If you are not able to go on for 30 minutes, do three sessions. The key is consistency.
Once you feel that is gradually getting used to the activity of walking everyday, consider joining the fitness center (gym). You do not have to do the exercise for 6 times a week. Instead, you should focus on to visit the gym three times a week in the early stages. If you are experiencing an increase in fitness, you can increase the number of training sessions per week, (for example, up to five times).
Do not even think straight run. This is to avoid injury to the knee joint because they have to hold your weight.
Weight training and cardio should be part of your exercise sessions with more focus on cardio first in the beginning. Cardio exercise such as walking, cycling and water aerobics will help you lose weight while weight training will increase your muscle strength.
Consider recumbent exercise bike, as this gives a strong impetus to the spine, knee and hip joints, which can cause injury.
Source: kompas.com
But do not worry, there are plenty of things you can do to cope with this condition. One of them by asking for help from an experienced coach. However, you can also do it yourself by following a few guidelines and tips below:
1. Looking for support
Family members, friends, doctors and trainers can help you out of trouble and mental health. If you have plans to start a fitness program, then you should inform your doctor plan. He needs to check the condition of your health carefully, to prevent the possibility of you run the risk of high blood pressure, diabetes, and shortness of breath.
Do not forget to inform your health coach. Talk to a trainer who is experienced in handling the problem of obesity. You can also sign up to a fitness center affiliated with a hospital. In this place, you can get the best type of exercise because it is tailored to your health condition.
2. Try to overcome mental barriers
Those who are obese often find it difficult to adjust to their normal. All people generally have a fear of social rejection, and this fear turned out to be a bit more often experienced by individuals who are obese or overweight. Some individuals with overweight not only ashamed of their bodies, but also have a greater risk due to injuries and pain problems that may arise during or after exercise.
If you are in a condition like this, throw away those negative thoughts. Do not make negative thoughts that hinder your fitness program. Keep in mind that you have to get through these difficult times.
3. Prepare equipment
You should choose clothing that can support your body's movements. Some obese people usually will have problems or inflammation in the legs and groin area. So, wear baggy shorts with a shirt.
Be careful in choosing a sports shoe. Selection of the proper sports shoes play an important role in maximizing your exercise time. If possible, you can order the shoes specially designed to suit the shape of the foot. You must continue to monitor your weight, diet and exercise.
4. Start with "baby steps"
If you have excess weight, avoiding to start an exercise program that is too hard. Because, your goal here is not to be the "Biggest Loser". Start with something small and gradually. For example, walking for 30 minutes three or four times a week. If you are not able to go on for 30 minutes, do three sessions. The key is consistency.
Once you feel that is gradually getting used to the activity of walking everyday, consider joining the fitness center (gym). You do not have to do the exercise for 6 times a week. Instead, you should focus on to visit the gym three times a week in the early stages. If you are experiencing an increase in fitness, you can increase the number of training sessions per week, (for example, up to five times).
Do not even think straight run. This is to avoid injury to the knee joint because they have to hold your weight.
Weight training and cardio should be part of your exercise sessions with more focus on cardio first in the beginning. Cardio exercise such as walking, cycling and water aerobics will help you lose weight while weight training will increase your muscle strength.
Consider recumbent exercise bike, as this gives a strong impetus to the spine, knee and hip joints, which can cause injury.
Source: kompas.com
A healthy body is certain to be supported by consuming nutritious foods. Least nutritious food that we eat, it all depends on how we choose.
The food, in addition to providing the energy required, the food you consume each day also plays an important role in preventing various diseases.
There are many healthy foods that you can easily get in nature. Here are some of the world's most nutritious foods you should enter in the daily diet:
Avocado
Do not misinterpret the fat contained in avocado fruit. Avocado fat included in the monounsaturated fat group so it will not make your belly fat.
Avocados can actually lower cholesterol. The researchers found that replacing only 5% of calories from saturated fat (butter or cheese) with monounsaturated fats (avocados) can cut risk of heart attack more than a third.
Other additional benefits, avocados are also high in beta-sitosterol, a plant sterols inhibit cholesterol absorption from food, acting as an anticancer compound (glutatin) and powerful antioxidants.
Blueberry
The content of antioxidant compounds in blueberries called anthocyanin flavonoids or better known works ward off heart disease, cancer and age-related blindness and memory loss.
Just like their cousin the cranberry, blueberry shown to prevent urinary tract infections, thanks epicatechins antioxidant, which keeps bacteria sticking to the bladder wall. In fact, the fiber in blueberries potent in warding off constipation.
Broccoli
Broccoli is a cancer-fighting foods, thanks to the presence of sulfur compounds, such as sulforaphane. Eating more broccoli can cut a person's risk of breast cancer, lung cancer, and colon cancer. Sulforaphane has also been proven to be effective to kill the bacteria that causes ulcers. In addition, broccoli is also the best source of calcium and potassium, so good for bones and regulate your blood pressure. Vitamin C and beta-carotene can also protect your eyes from cataracts and keep brain cells from free radical attack.
Garlic
Garlic has antibacterial, antifungal, and antiviral properties as, potentially even to drive some antibiotic-resistant bacteria.
Although only a little lower cholesterol, these herbs also act as a blood thinner, reducing the formation of blood clots, heart attack and stroke risk.
Take at least six or more cloves of garlic a week can cut the risk of colorectal cancer, gastric, and prostate cancer than to eat a clove every week.
Salmon
Eat at least two servings of salmon a week can reduce the risk of death from heart disease by 17 percent and your risk of heart attack by 27 percent.
A Swedish study that followed more than 6,000 men for 30 years found that those who ate fatty fish in moderate amounts-third lower risk of prostate cancer.
Yogurt
Yogurt is a food source that plays an important role in bone development. However, the real power lies in the good bacteria, known as probiotics, which continues to suppress the growth of harmful bacteria in your intestines.
Too many bacteria are "bad" can cause gastrointestinal and other health problems. Eating yogurt can help treat inflammation (inflammatory) bowel, ulcers, urinary tract infections and vaginal yeast infections.
Spinach
Besides functioning in protecting your eyes from macular degeneration (vision acuity reduction), the carotenoid content in spinach can also help maintain bone density and prevent the risk of fractures.
All sorts of green vegetables are rich sources of potassium and magnesium and folate, all of which function in maintaining blood pressure and reduce the risk of stroke. Folate also contribute in cutting the risk of lung cancer for ex-smokers. [Mor]
Source: inilah.com
There are many healthy foods that you can easily get in nature. Here are some of the world's most nutritious foods you should enter in the daily diet:
Avocado
Do not misinterpret the fat contained in avocado fruit. Avocado fat included in the monounsaturated fat group so it will not make your belly fat.
Avocados can actually lower cholesterol. The researchers found that replacing only 5% of calories from saturated fat (butter or cheese) with monounsaturated fats (avocados) can cut risk of heart attack more than a third.
Other additional benefits, avocados are also high in beta-sitosterol, a plant sterols inhibit cholesterol absorption from food, acting as an anticancer compound (glutatin) and powerful antioxidants.
Blueberry
The content of antioxidant compounds in blueberries called anthocyanin flavonoids or better known works ward off heart disease, cancer and age-related blindness and memory loss.
Just like their cousin the cranberry, blueberry shown to prevent urinary tract infections, thanks epicatechins antioxidant, which keeps bacteria sticking to the bladder wall. In fact, the fiber in blueberries potent in warding off constipation.
Broccoli
Broccoli is a cancer-fighting foods, thanks to the presence of sulfur compounds, such as sulforaphane. Eating more broccoli can cut a person's risk of breast cancer, lung cancer, and colon cancer. Sulforaphane has also been proven to be effective to kill the bacteria that causes ulcers. In addition, broccoli is also the best source of calcium and potassium, so good for bones and regulate your blood pressure. Vitamin C and beta-carotene can also protect your eyes from cataracts and keep brain cells from free radical attack.
Garlic
Garlic has antibacterial, antifungal, and antiviral properties as, potentially even to drive some antibiotic-resistant bacteria.
Although only a little lower cholesterol, these herbs also act as a blood thinner, reducing the formation of blood clots, heart attack and stroke risk.
Take at least six or more cloves of garlic a week can cut the risk of colorectal cancer, gastric, and prostate cancer than to eat a clove every week.
Salmon
Eat at least two servings of salmon a week can reduce the risk of death from heart disease by 17 percent and your risk of heart attack by 27 percent.
A Swedish study that followed more than 6,000 men for 30 years found that those who ate fatty fish in moderate amounts-third lower risk of prostate cancer.
Yogurt
Yogurt is a food source that plays an important role in bone development. However, the real power lies in the good bacteria, known as probiotics, which continues to suppress the growth of harmful bacteria in your intestines.
Too many bacteria are "bad" can cause gastrointestinal and other health problems. Eating yogurt can help treat inflammation (inflammatory) bowel, ulcers, urinary tract infections and vaginal yeast infections.
Spinach
Besides functioning in protecting your eyes from macular degeneration (vision acuity reduction), the carotenoid content in spinach can also help maintain bone density and prevent the risk of fractures.
All sorts of green vegetables are rich sources of potassium and magnesium and folate, all of which function in maintaining blood pressure and reduce the risk of stroke. Folate also contribute in cutting the risk of lung cancer for ex-smokers. [Mor]
Source: inilah.com
1. Celery
Chewing celery is a good exercise for gums. Mouth will produce saliva in greater numbers than usual. It is useful for the teeth, tongue, and mouth as a whole.
2. Pears and apples
The natural sugar content of both have benefits for kekuatau teeth and gums. Chewing pears or apples also positively impact other because both are rich in antioxidants and healthy nutrients.
3. Cheese
Contains milk protein casein beranma. Point to strengthen tooth enamel. Processed milk also contains asan and low sugar. Besides tasty addition to a variety of foods, cheese is also enriched in the amount of high calcium, so make teeth strong and clean, along with a fresh breath.
4. Yoghurt
List of other dairy products are yogurt. Yogurt also contains casein and calcium, which is the same as milk, so as to strengthen the teeth to be maximal. Among other benefits, yogurt also plays all night nourish your digestive organs because of the abundant fiber content.
Source: detik.com
Lycopene, the red color in tomatoes giver, has long been known health benefits. But the greatest usefulness is slowing, and even kill cancer cells.
Research into the benefits of lycopene was conducted by Dr.Mridula Chopra and his team from the University of Portsmouth. They found lycopene works by blocking the blood supply is food for cancer cells so that the cells can not grow, and even death.
Now researchers will soon begin testing whether the reaction will be found in the cancer cells in the human body. "The mechanism of cancer-fighting that simple can we get if we mengasup tomatoes are cooked," said Dr.Chopra.
Lycopene is actually generally found in red fruits and vegetables, but the highest concentrations are found in tomatoes. Lycopene also be more easily absorbed and biologically active when lightly cooked tomatoes with a little oil.
Chopra confirmed that a new study conducted limited laboratory. "Still very clear laboratory evidence, lycopene could easily damage the mechanism of cancer cell survival," says researcher whose research published in the British Journal of Nutrition.
Cancer cells over the years can be "dormant" until they are triggered by chemicals and then grow. Cancer cells divide uncontrollably and grow with nearby normal cells. Selian it, it will affect cell function and normal cell growth by competing for nutrients scramble exists.
In laboratory studies, lycopene was able to destroy cancer cells connection with the supply of nutrients so that it can not grow.
Another point is that this mechanism is mainly seen in prostate cancer because lycopene tend to congregate in the prostate tissue. In addition, please note also that lycopene is needed to fight cancer may vary among individuals.
Source: Kompas.com
Research into the benefits of lycopene was conducted by Dr.Mridula Chopra and his team from the University of Portsmouth. They found lycopene works by blocking the blood supply is food for cancer cells so that the cells can not grow, and even death.
Lycopene is actually generally found in red fruits and vegetables, but the highest concentrations are found in tomatoes. Lycopene also be more easily absorbed and biologically active when lightly cooked tomatoes with a little oil.
Chopra confirmed that a new study conducted limited laboratory. "Still very clear laboratory evidence, lycopene could easily damage the mechanism of cancer cell survival," says researcher whose research published in the British Journal of Nutrition.
Cancer cells over the years can be "dormant" until they are triggered by chemicals and then grow. Cancer cells divide uncontrollably and grow with nearby normal cells. Selian it, it will affect cell function and normal cell growth by competing for nutrients scramble exists.
In laboratory studies, lycopene was able to destroy cancer cells connection with the supply of nutrients so that it can not grow.
Another point is that this mechanism is mainly seen in prostate cancer because lycopene tend to congregate in the prostate tissue. In addition, please note also that lycopene is needed to fight cancer may vary among individuals.
Source: Kompas.com
In addition to family history, other risk factors causing diabetes are those who have excess weight, unhealthy diet and lack of physical activity. People age 30 years and over who have excess weight 30 times greater risk of developing the disease.
So what can we do to fight diabetes? One is by eating healthy foods that can ward off diabetes.
Nuts
Those who eat nuts at least a handful of nuts a day had a prevalence of 5 percent lower risk of metabolic syndrome, a risk factor that can lead to type 2 diabetes, such as that delivered a team of researchers from Louisiana State University.
Apples
Familiarize eating apples or other foods that are rich in quercetin may reduce the risk of diabetes and heart disease by 20 percent. Other foods rich in quercetin are tomatoes, onions and green leafy vegetables.
Citrus Fruit
Who can deny the greatness of citrus fruit for health. Besides it tastes fresh, citrus fruits are rich in vitamin C are useful enough vitamin C needs of people with diabetes tend to decline. In addition, other nutrients such as fiber, minerals and other vitamins in citrus fruits are also useful to improve the immune system.
Cinnamon
Eating as much cinnamon ½ teaspoon per day can increase the sensitivity of cells to insulin. Nutritionists from the Nutrition Center of Beltsville found that diabetic patients had a decrease in blood sugar levels after eating cinnamon for 40 days. In fact, these patients experienced a marked improvement in their heart health.
Salmon
According to the American Diabetes Association, diabetes chance to strike twice to people with heart disease. A diet high in Omega-3 is recommended for people who bersiko diabetes and heart disease. Salmon is one of the many animal-based foods that are rich in Omega-3. Omega-3 helps lower blood cholesterol and prevent hardening of the arteries.
Strawberries
Recently, scientists in the UK had found that strawberries can help the body activates a protein that lowers blood lipids and increase LDL that can prevent the development of type 2 diabetes.
Green tea
Besides known as body slimming tea, green tea flavonoid useful to prevent chronic inflammation caused by fatty foods, never exercise, and other unhealthy lifestyle can cause liver disorders. If the liver disorder that can thwart the body's ability to absorb blood sugar.
Bean
Beans are high in fiber diet, rich in protein and vitamins. The content as well as the body needs in beans launched the digestive tract and prevent spikes in blood sugar that can aggravate diabetes.
Steak
Beside rich in protein, iron and B vitamins that are good for health, steak or beef also contains CLA. CLA may help improve blood sugar metabolism is disrupted, as well as having anti-cancer properties needed by the body.
Source: DuniaFitnes.com
