7 Ways to Healthy Sleep

7 Ways to Healthy Sleep | Sleep disturbances is one of the health problems that can happen to anyone. Lack of sleep not only makes you sleepy easily, but also affect the overall health condition.

So what should be done? The first step is to establish a healthy routine before bed. Here are some tips that you can try to make the mind and body to relax so that helps bring you to sleep more soundly and healthy:

7 Ways to Healthy Sleep

1. Relax before bed

Give your body time to relax, at least 30 minutes before going to bed. Turn off televisions, computers, video games, or anything that can stimulate you to move. Allow your mind to switch from work mode to sleep mode. Keep all forms of electronic goods, such as mobile phones or i-phone, from your bed.

2. Eating, drinking, and maintaining healthy

Your body is like a big machine that requires intake of food and drinks to your metabolism. Avoid large meals at night. Eat early and avoid fatty foods or foods that may interfere with your sleep.

To get a good night's sleep, limit your consumption of alcohol. Alcohol may help you fall asleep faster, but it reduces the quality of sleep and make you wake up in the morning with a dry mouth and headache.

Cut the caffeine. Some people will generally have a problem with sleep disturbance due to the effects of caffeine consumption. As is known, the effect of caffeine would have continued to work in a person's body for ten hours. Replace with water or tea after lunch.

Smoking can also lead to sleep disturbance problems. Mean nicotine content in cigarettes is a stimulant that can keep you awake longer.

3. Relax

If you find it difficult to cope with stress, try to do a routine that can make your body become more relaxed, for example, soak in warm water or sip a glass of warm milk. Do a little stretching or deep breathing relaxation techniques while listening to soothing music. Turn off the lights to induce the production of melatonin - a hormone that helps you to sleep.

4. Set a sleep schedule

You are no longer a child that you can set when to sleep and waking. However, the sleep schedule is important. Ideally, everyone should be able to determine when to sleep. By having a regular sleep schedule, your body will get used to sleep on time. If possible, try to sleep early so that your body can rest longer. What is the effect? When awake, your body will feel more refreshed and energetic.

5. Avoid napping too late

Be careful with your nap time. Although naps can be a great way to recharge or catch up on sleep, but if you take a nap too late, you may be having difficulty sleeping at night.

6. "Clean" your mind

Clean up all sorts of thoughts in your mind before deciding to move to the bed. How do I? Take a sheet of paper and write down all the problems and issues you are currently experiencing, such as job-related problems, conflict with someone, or financial problems. Do not forget to write down at least three things that can make you feel grateful.

7. Use aromatherapy

Aromatherapy oils such as chamomile, juniper, lavender, marjoram, rose and sandalwood, have sedative effects (calming) when inhaled. Rub a little aroma therapy on the inside of the wrist or at the temple, and then breathe the smell to make you drift into dreamland.

Source: Kompas.com

Tips on Maintaining a Healthy Body

Tips on maintaining a healthy body | Tips on maintaining a healthy body - In carrying out intensive activities in our daily lives. We need to maintain our health to keep us healthy and fit body and spirit. Because in every activity we are solid and in good health then we tend to forget about health care for our spiritual and physical. Too important in maintaining our health, because many people out there who are willing spent millions of dollars just because wanna to health (so you could say well it's expensive).

In the face of our patterns, we often negligent health care, we will provide a solution to the pattern in our daily lives into a healthy lifestyle. Activity of these activities are included in the passage and implementation of healthy live pattern. Such as:

1. Avoid the habit of addiction goods.

It is that we often neglect in the lives of as many consider it an act of cool. Such as cigarette addicts, alcoholic drinks (liquor), drugs, marijuana, tranquilizers and other drug. Whereas in the habit of causing many negative things.

Just imagine if we are addicted to any illicit goods above. We will spent a lot of money just want to enjoy the goods. Same thing we hoard many diseases in us. Moreover, if the disease is already eroding our bodies, then we will release much more money that just want health. Indeed, in the near term do not affect anything but the impact is if we have udzur or older.

In using these illicit goods, first we will get a great sin, the effect is not affected in ourselves alone but the parents, family, friends, girlfriend, or school. Try to avoid or stop the addiction to these illicit goods.

2. Avoid sexual intercourse outside of marriage.

Lust in this case a major role. Because passion is by all people. But remember not to live fatherly passion, but make prevention for life. Sex is a wonderful thing power was to each person. But it would be honored if we have sex when it is in the bonds of marriage. Most of the sex is trivialized for couples who are used to do so or for people who are easily aroused without a strong faith.

Many of the impacts that would occur in free sex, sex outside of marriage. Such as:

1. Pregnant outside of marriage and the man ran away from responsibility.
2. Exposure to infectious diseases such as AIDS is no cure.
3. Sins of the Lord.
4. Excluded from the association and the community.
5. Raided by police/municipal pp/guards.
6. Killed by his own girlfriend, raped, etc..
7. Addicted to orgasm and will evolve into a dangerous stage.
8. Beginning of activities stupid number 1 above.
9. It's hard when the going gets serious marriage mate.
10. Lying to parents, families, relatives, friends, etc..
11. And many more consequences.

The purpose of sex to get the climax/orgasm much deified by many people who get lost and they will look for another victim to be taken and dragged into the dark valley. If relate with the opposite sex or same sex out of wedlock should not see it if Sex delicious side, but look at the negative side very much. You will be disgusted to do it.

3. Eating Healthy Foods And Match Rules

Good food is not necessarily healthy. Many foods and drinks are dangerous and unhealthy when consumed. Examples include the use of borax and formaldehyde as a preservative of food and beverages that should use to preserve the corpse/corpse/carcass.

4. Keeping Yourself And Environmental Hygiene Around Us

Own personal hygiene should be noted and maintained properly, because it is associated/linked closely with how we look at the general public. neatness and cleanliness of the body such as hair, nails, face, eyes, ears, skin, mouth, teeth, hands, feet, etc. to give effect to the overall body health. Avoid exchanging toiletries, toilet, health, personal clothing with other people as possible can transmit dangerous diseases.

Just imagine, if someone can cause acute dental pain he did not come to work for days because the pain is unbearable. People who have a dirty look and style would be shunned from daily life and will be difficult to make friends, girlfriends, marriage, work, trust and others.

5. Exercise And Health to consult a doctor regularly

Get regular exercise can stimulate the heart, breathing and blood circulation better. Make a habit of exercising every day with a light activity such as walking, gymnastics, fitness, jogging, biking, or doing a full sports such as badminton games, soccer, marathon running, tennis, basketball, and so forth.

In addition there is another sport that is not as important as exercise which periodic health check regularly to the doctor. Programmed to medical examination for diseases or disorders that arise can be detected more quickly so that treatment would not take a lot of cost, time and effort.

6. Avoid excessive stress in a healthy way

Strategies to avoid the stress required for each individual. Look for the best way to relieve stress in your own way that is easy, can be done everywhere, cheap, healthy, kosher, and delicious performed. Removal of stress are examples of activities such as listening to music in a personal and pleasant thoughts to existing load, play video games, music playing music, sports, talk to close friend friend, vent, healthy dating, eat, do husband's intimate relationship with a legitimate partner, hanging out in the toilet, a trip to the mall, singing, playing small toys, gardening, fishing, shouted in a quiet, sleep, and so forth.

How to Eliminate Fat In Stomach | 5 Foods

How to Eliminate Fat In Stomach | CONSUMES the wrong types of carbohydrates can accumulate fat in the abdomen. Then how do I struggle to get a flat stomach? Well, these foods can form the stomach, like a bodybuilder:

1. Plain yogurt
We all know yogurt is good for health. Probiotic bacteria in yogurt helps keep the digestive system stay healthy. The indication to reduce gas, bloating, constipation and keep your stomach looking flat with no flab.

2. Cereals
Set aside the white bread and switched to whole grain breads and brown rice. Recent studies in the American Journal of Clinical Nutrition shows that calorie-controlled diet rich in whole grains and are able to trim the fat in the abdomen. Insulin response to declining grain until easier to mobilize fat storage.

3. Greens
Broccoli, asparagus, peppers and butter beans contain vitamins A, C, K, folate, beta carotene, calcium, magnesium and fiber is good for the metabolism of fat accumulation in the abdomen.

4. Monounsaturated fats
A diet high in monounsaturated fats like olive oil helps reduce levels of abdominal fat. Even with no change or increase the intake of calories in the gym.

5. Vinegar
Study in Japan found a substance that gives a sour taste and strong smell of vinegar against fat. They found that overweight individuals consuming 1 or 2 tablespoons apple cider vinegar every day for 12 weeks significantly body weight, levels of BMI, visceral fat in the abdomen and waist circumference decreased. Vinegar contains acetic acid which can activate protein gene pumps to break down fat.[source: mediaindonesia.com]

may you interest in How to Eliminate Fat In Stomach

Nails and the Meaning of Health

Nails and the Meaning of Health | Did you know the shape and color of nail can describe how the overall health status? Changes that happen in nails may indicate a disturbance in the body, such as the liver, lungs and even heart.

The nail is an important structure that acts as a protective and improve sensation in the fingertips. The fingertip has many nerve endings, Trough the nail we can get information, just by looking at the shape and color of the nail.

Here are some of Nails and the Meaning of Health, as quoted by WebMD, Thursday [detik.com]

1. Normal nail

Normal and healthy nails look pink and shiny. Nails are also looking strong, the body easily and normal (no abnormalities such as dry or cracked), and will bend a little when pressed (not hard).

Fingernails grow faster than toenails with a speed of about 3 mm per month and it takes 6 months for the nail to grow from the root to the edge of the line. While the speed of your toenails grows 1 mm per month and require 12-18 months to grow from the root to the tip of the nail.

2. Pale nails

Very pale nails can sometimes be a sign of serious illness, such as anemia, congestive heart failure, liver disease and malnutrition.

3. White nails

If most of the nail white with dark edges, this can indicate liver problems, such as hepatitis.

4. Yellow nails

One of the causes of yellow nails is a fungal infection. If the infection worsens, the nail can be detached, thickened and destroyed. In rare cases, yellow nails can indicate more serious conditions such as thyroid disease, diabetes, lung disease or psoriasis.

5. Bluish nails

Nail with a bluish tint can mean the body is not getting enough oxygen. This could indicate an infection in the lungs, like pneumonia. Some heart problems may also be associated with bluish nails.

6. Corrugated nails

If the surface is corrugated nails, it may be an early sign of psoriasis or rheumatoid arthritis. Discoloration of the nails are also common, the skin under the nails may appear reddish brown.

7. Cracked skin

Nails dry, brittle and often cracked or split has been associated with thyroid disease. Nail cracks, combined with more yellowish color may occur due to fungal infection.

8. Swelling around the nail

If the skin around the nail appears red and swollen, it is commonly known as inflammation of the nail fold. This condition can occur due to lupus or connective tissue disorders. The infection can also cause redness and inflammation of the nail fold.

9. There is a dark line

Dark line in the nail should be investigated as soon as possible. This condition is sometimes caused by melanoma, the most dangerous type of skin cancer.

May you enjoy with Nails and the Meaning of Health, it's important to detect our health through the NAIL, may you also interest in Identify 10 Causes of Sensitive Teeth

How to Make Teeth White Naturally

How to Make Teeth White Naturally | One important thing you need to know is How to Maintain Dental and Oral Health. In addition, for those who want to know How to Make Teeth White Naturally, here are the information for you so that your teeth are naturally healthy and glowing white. There are some foods you can consume for making Teeth White Naturally.

Here are some foods that Make Teeth White Naturally, among others:

1. Strawberries
This beautiful fruit producing 'enzyme malic acid' which helps whiten teeth. In addition to the immediate eating, strawberries can be used to whiten teeth by means crushed, rubbed on the teeth, wait for five minutes then rinse and brush as usual.

2. Fruits and crisp vegetables
The best example is the apple, celery, and carrots. Bite and chew fruits and vegetables as this will help clean the plaque, "rubbing" over white teeth to shine, and increased production of saliva, which is good for oral health.

3. Cheese
Cheese and other dairy ingredients such as yogurt contains lactic acid which serves to protect the teeth. A study showed that children who eat yoghurt four times a week is more protected from tooth decay than children who did not drink yogurt. Meanwhile, to whiten teeth, cheese is a good choice because in addition to protecting the teeth from decay, cheese also contains calcium and phosphorus are useful in the formation of tooth enamel.

4. Orange and pineapple
When eating an orange, pineapple and other acidic fruits, mouth produce more saliva, which helps to clean teeth naturally.

5. Baking soda
A researcher in 2008 found that: toothpaste that contains baking soda works better at removing plaque. You can just use baking soda directly to clean teeth, but the doctors suggested that it did not do too often because it can erode tooth enamel. The safest option is to use toothpaste that contains baking soda.

6. Chewing gum containing xylitol
Xylitol is a natural sweetener that can prevent plaque. Xylitol also neutralize the acidity in the mouth, and increased production of saliva to clean the teeth.

How to Make Teeth White Naturally could be useful to you, here many other important article, it's about kidney, like; maintaining kidney health

How To Shrink Distended Abdomen Naturally

How To Shrink Distended Abdomen Naturally | Having distended abdomen may be really disturb us, sure all of us wanna get a pretty stomach without distended abdomen. At this time "world health medicine" will tell about how to shrink distended abdomen. Pregnant woman also often get this distended, especially after giving birth. This ways is naturally, so this is safe to us, because without chemical composition.

Below are How to Shrink Distended Abdomen Naturally, among other is like below:

1. Get enough sleeping, The researcher shows that People with enough sleeping (8,5 hours a day) have decrease fat more when follow the healthy diet and low calories. when compared with the less sleep (5.5 hours). More than 50% weight loss will come from the weight of fat in those who sleep in short supply, and only 25% weight loss from weight loss of fat in their sleep.

2. Consumption of foods with high protein and low in carbohydrates. Advised to eat much protein every day than carbohydrates. Relatively high protein effective for weight loss.

3. Eating more fiber, this is can be found in vegetables, fruits, like: apple and nuts such as almod.

4. Drink much water (H2o). Water not only important to life, but also can press the appetite naturally. increase the fat metabolism, increase the sport performance, burn calories as quickly as possible.

5. Effective exercise like running, add incline on the treadmill, play sports activities like badminton, mountain biking. For resistance training is recommended as the muscles (back, chest, legs) because it will burn the most calories and also increases the metabolic rate.

6. Increase metabolism so the body can burn calories more efficiently and be able to use fat as an energy source. Increased metabolism can be achieved through a combination of several things, such as dietary, exercise, daily activities, and or if necessary use the supplement.

7. Stay Consistent 100%. The reason is, because it is very easy to be motivated at first, and very easy to lose motivation after a while!

May be this tips about How to Shrink Distended Abdomen can be useful to all, hope you also interest to read How to increase body height