Healthy Living through Quality Sleep

Tuesday, December 8, 2009

The average adult spends seven to nine hours of sleep each night. That's when your body needs improvement. Toxins removed and the cells and tissues to be rebuilt. The brain also processes the collected stress when the body up and reduce the bad effects on the body system. Despite extensive laboratory research was mostly done, but the function of sleep remains a mystery. One thing is certain, the body and mind can not function well without sleep. When we live a poor quality sleep for long periods, physical and mental health we will be disrupted. Lack of sleep will directly reduce productivity, the ability to enjoy life, and how we look.

Fortunately, there are many effective ways to avoid the symptoms of insomnia and make sure we stay asleep each night. This will help us work and have fun at the optimal energy level.


Sports For Relaxation
Body exercise regularly is important to create a quality sleep. Without exercise, you're not physically tired enough to rest well at night. Aerobic activity such as walking and cycling functions to train the heart and build muscle. While some specific yoga technique is very good for stretching and relaxing.


Massage and Meditation
At certain moments, stress can cause insomnia. Some massage techniques that will help ease tension neck aching shoulders, and hips are stiff. Face massage can also provide overnight quietness.
Stress is a part of life that can not be avoided. However, when you need the peace of self, a series of meditation and visualization techniques can help you cope with uncertainty, fear and anxiety. With enough exercise, stress can be greatly reduced so that will not cause trouble sleeping at night.


Quiet environment
Deficiency can be exacerbated by tdiur factors, external factors such as noise, atmosphere "busy" in the bedroom, even the type of mattress that is not appropriate. By optimizing your physical environment, many factors such as the above barriers can be reduced and even eliminated.
By applying the principles of feng-shui, you can set the bedroom to make things that can hamper the smooth flow of "chi" or energy. Decorations and appropriate lighting pattern can soothe the senses. In addition, a ritual before bedtime can make sleep a pleasant experience and fun.


Self indulgent
In order to obtain a quality private time, take some time to get rid of the burden of thoughts and worries at night. This is particularly important given the many demands of everyday life. No matter how busy you are, should take the time to relax before bed. If not, your mind will still be filled with a variety of daily problems.
To be ready to enter the body during sleep, attach candles around you and Soak in warm water laced with aromatherapy oils or herbal ingredients. Essential oils such as lavender and clary sage added to the water can relieve headaches and muscle tension. Bag bath or bath salts from chamomile flowers can reduce stress. Take advantage of natural energy is also produced flowers and other plants as a mixture of warm water to soak the feet, which brought a pillow to sleep the sleep, and alcohol solution that makes effective sleep.

Snack before bed
You had dinner at 6 this afternoon and now it's 11:30 o'clock. It's time to sleep, but you feel hungry and thirsty again .. What should you do? Instead of opening the refrigerator for a glut of food dancing and may be difficult to digest, sweat should choose foods like toast and jelly coated soothing hot drink. Avoid tea and coffee as a stimulant that tends to make up if you drink at night. Conversely, soothing tea can be consumed herbalyang evening and an ideal warm milk taken before bed. Milk contains peptides that calm the body system.


Therapy crystals
Sometimes sleep difficulties arise because of excessive emotion, like fear, excitement or anxiety. Crystal stone therapy can help ease a broken heart. Right Bebatuanyang can also soothe a sense of confusion, anxiety and helps normalize sleep patterns. Rock crystal can help if the nightmares continue to keep you awake.


source: book "Secrets of Natural sleep quality", Tracey Kelly, Erlangga publisher,

Good food for consumption

Monday, December 7, 2009

Good food for consumption is:

1. Fruits:

* Apples
* Avocado
* Apricots
* Banana
* Blueberries
* Cranberry
* Pomelo
* Wine
* Honeydew Melon
* Kiwi
* Lemon
* Orange juice

* Papaya
* Peach
* Pears
* Plum
* Raspberries
* Strawberry
* Watermelon

2. Vegetables:

* Asparagus
* Broccoli
* Mungbean
* Peanut
* Col
* Cabbage
* Celery
* Lombok
* Corn
* Garlic
* Letuce
* Onion
* Tomato
* Cassava
* Potatoes
* Pepper
* Ginger
* Shitake mushrooms
* Paprika
* Potatoes
* Seaweed
* Spinach
* Sweet potatoes
* Tomato
* Zuchini
* Cucumbers
* Carrots
* Original Canned Tomatoes
* Fresh Mushrooms

3. Poultry:

* Skinless chicken breasts
* Chest turkey without skin

4. Meats

* Lamb
* Beef tenderloin

5. Nuts:

* Almond
* Mede / nut
* Flaxseed
* Macadamia
* Kwaci
* Sesame
* Soybeans
* Walnut
* Sunflower (sunflower seeds)
* Pistachio Nuts
* Hazelnut
* Brazil nuts

6. Fish and Seafood:

* Anchovies
* Tuna
* Tuna
* Dorang
* Salmon
* Sardin
* Kerang
* Shrimp
* Oyster
* Trout
* Haddock

7. Oil and Dressing:

* Almond oil
* Avocado Oil
* Coconut oil
* Flaxseed oil
* Canola Oil
* Extra Virgin Olive Oil
* Walnut oil
* Mayonaisse fat free
* Cooking spray

8. Beverages:

* Air Flute
* Green tea
* Decaf
* Herbal Tea

9. Spices and Taste:
* All seasoning spices that contain no added sugar or salt
* Pure cocoa powder
* Pepper
* Black pepper powder
* Paprika
* Cinnamon or cinnamon
* Salt the kitchen (in a minimal amount)
* Low-sodium soy sauce salt
* Spices wasabi
* No Sugar Syrup
* Lime Juice
* Light teriyaki sauce
* Almonds
* Natural Peanut Butter
* Soy sauce without sugar
* Lime
* Applesauce
* Developer (Baking Powder)
* Nuts (Mixed Nuts)
* Tomato Sauce
* Garlic Powder
* Garlic Leaf
* Leaf Parsley
* Leaf Oregano
* Cilantro leaves
* Chili


10. Grains (seeds):

* Oatmeal Original
* Brown Rice
* Red Rice
* Whole Wheat Bread
* Whole Wheat Spaghetti
* Whole Wheat Flour

11. Dairy (Milk / butter / cheese) - Low-fat or no fat:

* Parmesan cheese
* Cheddar Cheese
* Mozzarella Cheese
* Yogurt
* Milk Scheme
* Low-Fat Cottage Cheese
* Fresh Eggs
* Cream Cheese


Avoid foods be published the following:

* Foods that are made from all types of flour like white bread, pasta, spaghetti, pizza, and others.
* Foods containing high sugar such as candy, cookies, cereals, pastries, cookies and soda.
* Foods that contain High Fructose Corn Syrup
* Artificial sweeteners like aspartame, and Stevia Saccharin
* Alcohol sugars such as sorbitol xylitol, lactitol, maltitol, etc.
* Foods containing dyes
* Foods containing preservatives
* Foods that contain hydrogenated and partially hydrogenated oils

source: sportindo.com

Why too hard to stop smoking?

Jakarta, If you just quit smoking so easy to say, would have much to quit smoking. But how hard to do? Although aware that smoking is dangerous, but there is always a reason that makes smokers back to bad habits. What are the reasons?

There are two reasons that make smokers away from cigarettes is difficult, namely because of addiction and habit. Opium is derived from nicotine would imprison anyone who breathe it. Nicotine addicts have an effect so great that it's no wonder if the smokers complain it's hard to quit smoking.

When someone smokes, nicotine particles will enter into the lungs. Nicotine then be absorbed by the blood, just as oxygen is inhaled during breathing. Travel nicotine in the blood to the brain eventually, which then activates the hormone dopamine to be released.

Dopamine is a chemical that makes a person feel the sensation of delicious, comfortable and quiet. That is what makes smoking hard to stop, because he was addicted to feel good and are comfortable. He would prefer to feel a sense of excitement for a moment rather than long-term health effects.

When addicts want to quit smoking cigarettes, he will experience symptoms such as headaches, dizziness, nausea, trembling, coughing, dry mouth, dizziness, weakness, stomach pain, hunger, insomnia and even frustrating. Therefore, many smokers are difficult to stop because it avoids these symptoms.

In addition to the effects produced by nicotine addicts, factors influence smoking habits. Once people know cigarettes, so most of his life will be haunted by the feeling of wanting to smoke. At first they seemed to enjoy holding a cigarette, over time it will feel strange if there is no cigarette in her hand.

Smokers also often blame her by saying do not realize what was done with his hands. "Without thinking first, my hand automatically get a cigarette from his shirt or pants pocket," said one smoker, as quoted from Disableworld, Friday (4/12/2009).

Environmental factors are also very closely the effect on smokers. Many believe that smoking can increase one's social life, especially among smokers in the environment. They will be more acceptable in a group when the same smoking.

Steps undertaken smokers to stop smoking usually by finding a friend who had the same desire to quit smoking, doing breathing exercises and activities to replace smoking with other activities that are more useful.

But if all does not successfully keep someone from smoking, maybe you can use hypnotherapy, acupuncture, laser therapy, nicotine gum, herbal cigarettes, chewing nicotine lozenges, and other techniques.

With a strong will and the right strategy, there is nothing can be done, including stopping smoking.

source : health.detik.com

19 Reasons for Avoiding Excess Weight Gain

According to a recent study in the U.S., all the adults will be overweight in 40 years. Indeed it is a study for U.S. citizens, but with so many food and merchandise that is peddled junk that stands grandly tempt us wherever we go, is not impossible if we are citizens of Indonesia could experience the same thing?

Excessive fat can become epidemic. Unfortunately for most of us did not look dangerous or considered it dangerous to life. But hopefully the following 19 reasons why we should stay away from excess fat in our body can change your opinion:

1. Fat raises your risk of getting cancer
"Obesity is the main cause of most cancers can be prevented, but most people do not know about it," said Barry Popkin, PhD, an obesity researcher and author of The World Is Fat.

Even the few women know that obesity increased the risk of endometrial cancer. "Women who are overweight has four times more dangerous risk of breast cancer: body fat produces estrogen, hormones that trigger cancer," said Pamela Soliman, MD, MPH, lead author of the study.

2. Can make cancer treatment and recovery becomes more difficult
Generally compared to women who have normal weight, in women who are overweight your doctor will provide treatment doses less than they need.

3. It's difficult for your heart
More and more obese you are likely to have a heart attack earlier in life - 12 years earlier for people who obesity.

4. It makes your sport becomes unpleasant
Boss Lycra. Tight shorts. No wonder for the women who say obesity self-awareness is the biggest obstacle for them to practice. But not only thing that's kept them away from the gym. "They also experience pain and discomfort more than women of normal weight, worried if they were wounded, and merasakah their bodies are too heavy to practice," said Melissa Napolitano, psychological and clinical associate professor of Kinesiology at Temple University Center for Obesity Research and Education, who recently had a survey of 278 women of various weight issues.

5. Fat is dangerous for your brain
Another study found that people who are obese, especially those with a large belly in middle age, 260% more likely to develop dementia (a brain weakness).

6. That's not good for your mood
Does being overweight make depression or depression makes overweight? However, both are related. "Obesity can contribute depression by limiting physical activity and the stigma associated with being overweight," said Gregory Simon, MD, MPH, a psychiatrist from the Group Health Cooperative in Seattle.

7. Fat requires a special point on the joints in the body
"Being overweight seems to give stress on the joints, but factors other metabolic factors associated with body fat and inflammation may trigger involve danger to the joints as well," says Suzanne Leveille, PhD, RN.

8. That put pressure on your bladder
That obese women were two times more likely to experience damage to the pelvis than any other normal woman.

9. That's not good for the organs of your body other
Researchers in Sweden in 2006 reported briefly that the overweight increased the risk threefold chronic renal failure, kidney function gradually weakened and difficult restored.

10. Can provide resistance in the bedroom
People who are overweight there is a possibility he reported problems with sex, such as low sexual desire, sexual performance is difficult with, and lack of taste to enjoy, according to a research result.

11. That makes some medical tests become more difficult
If the United States alone, only 10% of hospitals with emergency departments to have a CT scan machine that can accommodate people who are overweight bada, and even fewer MRI machines are capable of.

12. It can affect your medical care
Some doctors associate obesity with unpleasant characters, such as hostility, dishonesty, and lack of hygiene, indicated by a study.

13. It can disturb your fertility
Too much fat in the body is likely to produce more estrogen, which would suppress ovulation.

14. Make pregnancy more risky
Women with excess body weight is more likely to get diabetes during pregnancy, preeclampsia, and parts of Caesar - all of which increase the risk for both mother and baby.

15. It may even affect your baby's health

16. That makes asthma more difficult to resist

17." onmouseover="this.style.backgroundColor='#ebeff9'" onmouseout="this.style.backgroundColor='#fff'">17. It makes you awake at night
"Obesity is a risk factor is most significant for respiration during sleep," said Popkin. Excess fat in the body in the chest and the neck can block the air supply and even lung function.

18. That makes you more attractive to be employed
Job applicants who have excess weight is classified more negative and less desirable than others who also have the same qualifications, according to a report in 2008 Rudd Center.

19. It can affect your financial
People who are overweight has generally produce less than people who have normal weight who held the same job, but when they were hit by the disease with a greater risk they have to pay more for health care.