How Important is Adequate Sleep at Night?

 One of the most important is getting enough sleep

Perhaps not noticed by many, adequate sleep is very important for a person to be productive, happy and energetic.

It can be noticed that when there is a lack of sleep, it becomes slow to think and there is a big chance that there is a big chance that you will be drowsy and sleepy during the day.

Staying awake causes many problems. Not getting 6-8 hours of sleep at night can result in illnesses or diseases such as high blood pressure, (heart disease), diabetes, obesity, depression, and others. so many diseases result from lack of sleep.

It should be remembered that if sleep is not good enough, the lining of the blood vessels can be damaged, the recovery of cells becomes slow and the pro-inflammatory biomakers that cause many types of chronic diseases increase.

Poor sleep can affect a person's mental and physical performance. A person who stays up late will not have a happy day. The feeling of sadness, tiredness, hunger, and sleepiness are mixed together and can bother you throughout the day. A sleep-deprived person will also find it difficult to make a good decision or solve a problem properly. It does not improve memory. There is a high chance of a decrease in the productivity level and alertness level of a person who does not have enough sleep.

Staying awake does not make the complexion beautiful. It weakens our immune system. People who are always awake are susceptible to disease.

What is the importance of sleep to health?

Healthy thoughts and emotions

According to studies, a person who gets enough sleep has a healthy mind. And in relation to this, he becomes more alert in tasks, makes quick decisions, learns new things faster, and becomes more creative. We know that these things are important to the productivity of each individual in their daily lives, whether at work or at school.

Adequate sleep also affects the emotions and mood of each individual. According to studies, depression, anxiety, mood swings, and restlessness are less likely if you get enough sleep at the right time.

Organization of body tissues

During sleep, the body's damaged tissues or muscles are repaired more effectively in daily use. Here the old cells are replaced with new ones and the damaged tissues are restored due to overworking while awake. This is especially important for bodybuilders who exercise.

Strong body resistance

Adequate sleep is also associated with stronger body resistance. The immune system can protect the body more effectively against disease-causing infections if there is adequate and timely sleep. Also according to some studies, people who are always awake and do not sleep at the right time get sick more often. Read other things that can weaken the body's resistance: Activities

It is very important that every night there is enough sleep because this is the time when the body recharges to be ready for work again the next day and make sure that the mind is productive and avoids diseases.

so that's it and thank you very much

Why Being Too Fat Is Bad

It is not unknown to many that anything too much is bad. Especially when it comes to excessive body weight, health is really at risk.

Obesity should not only be seen in the size of the waist, the roundness of the stomach or the thickness of the fat that covers the entire body. There is a deeper reason for this to be a warning about being too fat. Because over time, you don't realize that more and more complications develop that need attention.

So here are the diseases that can be acquired if obesity is not prevented.

1. Blood vessel problems to the heart.

so have you heard of Coronary Heart Disease (CHD)? Being obese predisposes to the development of this problem in the veins leading to the heart. A condition in which the blood vessels leading to the heart narrow due to fatty deposits. In this condition, the blood that should reach our heart is reduced. what you feel is chest pain and shortness of breath. When the blockage is severe and the vein is completely closed, it is possible to die if not taken care of immediately.

2. High blood pressure

So maybe you are familiar with high blood pressure? You will often hear this and it is not surprising if you have a housemate with high blood pressure, because this disease is a trend, especially among the elderly. Obese people are more likely to have high blood pressure. Why? Because when the body is too big, the heart functions a lot so that all parts from head to toe can be supplied with the necessary blood. A lot of blood circulating in the body high pressure for the veins passing through. When the blood pressure remains high for a long time, the blood that needs to reach its destination does not distribute properly. And this is where various complications arise.

3. Type 2 Diabetes

Diabetes is a disease in which blood sugar or blood sugar) is extremely high. Normally, the food we eat is processed by the body to become "glucose". Glucose is transported to cells throughout the body. Cells use insulin to turn glucose into energy.

In type 2 diabetes, the cells do not use insulin properly. At first the body will produce a lot of insulin. Eventually the body can no longer produce insulin to control blood sugar levels.

This type of diabetes is often seen in overweight people.

4. Stroke

When a person is very obese, there is a high probability that the vein blood vessels have parts that also accumulate fat. After time passes and the passage becomes completely blocked due to blocked fat, this part can burst and form a "blood clot".

If the clot that is formed is close to the brain, it can block the flow of blood and oxygen to it, which causes a stroke. The risk of having a stroke increases as the weight increases.

5.Osteoarthritis

Pain in the joints such as knees, hips, back is common in obese people. This is what adults usually call Rheumatism. Excess weight puts extra weight on the joints. And it is inevitable to damage the tendons that protect the joints. The knee that holds a person's weight is often always affected. So don't be surprised that fat people have rheumatism.

6.Cancer

Fatty people are also close to colon, gallbladder, uterus, and breast cancer. The presence of excess fat alters the normal movement of tissues and cells within the body which initiates cancer.

7.Sleep Apnea

Sleep apnea is shallow breathing or sudden cessation of breathing during sleep. This may be due to excess fat surrounding the neck area which narrows the airway, making it difficult for obese people to breathe.

Do not worry if you are fat because if you are serious about losing weight, it is better to avoid various diseases.

What To Do For A Cold Is Easily Cured

so in the current rainy season. then it suddenly gets hot, when our immune system is weak, we catch a cold quickly. because a cold is the most common disease of a person and it can easily be contagious. It is called common cold 

Why do we get sick?

Our nose normally produces mucus. When a virus is inhaled or ingested, the lining inside the nose becomes inflamed. The nose will produce too much mucus and this is called a cold. This is the body's allergic reaction that occurs to fight the virus.

Anyone is susceptible to colds especially those with weak immunity. The cold virus is easy to transfer and spread. Even through hands and objects that are touched can be infected and catch a cold. Viruses that cause colds can also be airborne from the sneezes of a person with a cold.

There are many other reasons why we catch a cold but the most common of all is the result of an infection caused by a cold virus.

Besides the virus, there are allergens such as pollen from plants and dust in the air that can cause the same reaction. A cold caused by allergens is an allergic reaction called allergic rhinitis.

If you notice, the cold gets better on its own. Within 7-10 days the cold disappears even without treatment. For others who don't want the cold to last 10 days, they take medicine or follow some home remedies that are also effective in relieving the feeling.

These are the home remedies that we can take to get rid of colds quickly:

1. Drinking ginger tea.

2. Drinking green tea with natural honey.

3. Inhaling the steam of boiled water infused with eucalyptus while covered with a towel.

Here are some more reminders:

1. Avoid taboos and keep strengthening the immune system.

2. Relax and avoid stress because stress can easily lower immunity.

3. Drink water often.

4. Don't get drunk. Drinking alcohol is dehydrating.

5. Stop smoking.

6. Don't stay up late. Go to bed at bedtime and complete the sleep time of at least 7 hours.

What Happens When Someone Has a Stroke?

 A stroke is like a brain accident where a vein in the brain gets blocked or burst. So those veins are like small tubes that carry blood. The blood supply to the brain should not be delayed because when there is no blood there is no oxygen to reach the brain which could cause the brain tissue to die.

It is important to understand that the brain is a very important part of our body. Because the brain functions so that we can feel, see, hear, smell, speak, understand, act, plan, feel, think correctly and almost everything we can do is under the control of our brain.

The brain mainly needs oxygen and nutrients to function properly. since the brain is the control center of the whole body, it is necessary that the blood flow to the brain is good so that oxygen and nutrients can also enter it well.

In the case of a stroke, when a vein in the brain is blocked or ruptured, the most common symptom is the inability to move half of the body. Hard to move hands and feet. Others lose their balance and fall easily when sitting or standing. Difficulty speaking, behavior changes, irritable, absent-minded, forgetful. Sometimes even control over urination and defecation is also lost.

The symptoms seen in each stroke patient are different. If there is a blockage in the right side of the brain, the left hand and foot cannot be moved. If the left side of the brain is blocked, the right hand and foot cannot be moved and it is often difficult to speak.

To prevent the progression of a stroke, do not ignore these symptoms.

1.) hanging half of the face. Assymetry occurs or the face is uneven, as if one side is tilted.

2.) Can't raise one hand. When ordered to raise the hands at the same time, only one can raise. If both are raised, one will immediately fall.

3.) Difficult to speak, stuttering

4.) Take the person experiencing these symptoms to the hospital/emergency room immediately. Do not prolong or allow more than four hours without being taken to the hospital. There is a high chance that the brain damage will be severe if immediate treatment is not given.

Having a stroke is no joke. Good luck to others who have recovered and returned to their former strength. But many who have had a stroke are unable to walk normally, have limited hand movement, and are unable to speak properly.

So nowadays, it's not just the elderly who get strokes. You should be careful with your body, eat right, avoid alcohol and cigarettes, and exercise. and that's all. thank you very much

5 Ways to Make Our Lungs Healthy

 In this day and age, many diseases are affecting our body, it is important to strengthen our lungs, because strong lungs are a defense to fight and defeat the virus that is affecting our body. 

Because the lungs, like other parts of the body, become weak with age. Through healthy habits that need to be practiced, the lungs will be strong.

So we have 5 ways that are important to do to make our lungs healthy.

1. the first one. Do not smoke or quit smoking.

because every time you smoke, you inhale thousands of chemicals such as nicotine, carbon monoxide, and tar that damage the lungs. Mucus builds up, causing irritation and inflammation of the lungs. the longer it takes to suffocate, the airway will narrow and a person will have difficulty breathing. The lungs also age quickly when smoking and it is also possible to cause cancer. So if the lungs are weak, it is also easy to give up if a severe virus enters..

2. the second is to exercise to strengthen the lungs.

Regular exercise is arguably the most important thing to do to keep your lungs healthy.While exercising, the heart beats faster and the lungs become more active. So more oxygen is needed for the muscles to move during exercise. Because of this, the lungs function more to supply enough oxygen while also releasing carbon dioxide..

Aerobic exercise is the best type of exercise for the lungs. It just needs to be done regularly and the lungs will definitely be strong.

Strong and healthy lungs that are the result of regular exercise are of great help to have a strong defense against illness and aging. If a lung disease hits the lungs strongly, the progression of the disease can be prevented.

3. the third is Avoid being exposed to pollutants.

Dirty air, dust, cigarette smoke, chemicals are just some of the poisons that can damage the lungs with long-term inhalation.

It is important to give yourself proper protection especially if the work is in the line of construction, mining, waste management, chemical exposure and so on.and It is important to always clean the house and sweep the dust. Use natural cleaning ingredients. Avoid chemical air fresheners. Have good ventilation in the house, so that fresh air can enter from the outside. Avoid car fumes and smoke from cigarettes.

4. another four Be careful not to get infected with the virus and avoid infections.

Always remember that your safety rests in your hands. Always wash your hands before and after handling something. Use soap to thoroughly remove dirt, germs and viruses. Apply alcohol to the hand if water is not available. Avoid touching the face because the eyes, nose and mouth are the possible entrance of the virus into the body.Drink a lot of water and always eat fruits and vegetables to strengthen the resistance and immune system.

5. and the fifth is to inhale and exhale breathing deeply.

There is shallow breathing and there is also deep breathing. It is said that breathing is shallow when breathing using only the chest area. Whereas deep breathing draws air from the stomach. Deep breathing is good for the lungs because it enables full oxygen exchange and cleans the lungs.

Deep breathing exercises can be done sitting, standing or lying down. Start by inhaling air that should only be passed through the nose. Make sure that the part of the stomach moves where the diaphragm is. While inhaling, use your mind to count slowly one, two, three, four. When exhaling, the air must be released through the mouth but do it slowly. Count one to eight while exhaling. The movement of the stomach or diaphragm is the sign that deep breathing is done correctly.

We will always remember that it is important for you to always be healthy and our lungs. 

Medicine for forgetful or senile dementia.

 So Do you often miss doing something because you are out of your mind? or maybe Have you ever had the experience of going around the room, kitchen or living room, looking for something that you can't remember where you put it? name, place and event that happened in your life. 

so I know this doesn't happen often when we were quite young... so you just tell yourself "it's because I'm old". so you notice that you are becoming forgetful. People are getting old normally. But did you know that it is not normal to become forgetful as a person ages. Being forgetful is not a direct effect of old age, but it is the result of another illness that affects the body, particularly the brain. First of all, in order not to forget, it is very important that you be organized in what you do. And this is done by simply writing down what needs to be done or instructed, so that you don't forget. And based on science, you also remember something better when you write it down first. Because the brain is forced to remember no matter how it is written.

so what is the Pain of Forgetting?

Alzheimer's disease or senile dementia is a disease of the elderly that is related to being forgetful. It is the brain that is affected and has problems with this disease. So the brain gradually loses its ability to think due to the destruction or death of the "neurons" in the brain. Neurons are the carriers of messages to different parts of the body so we can think and act. When these neurons are completely damaged, all the symptoms of Alzheimer's disease will appear which are very severe. Everything is forgotten, even the control of urination and defecation.

Alzheimer's disease is not the only cause of forgetfulness. There is also too much stress, lack of sleep time, doing too many things at once, depression, the effects of certain types of medication, lack of physical activity, wrong food, drinking too much alcohol, smoking, high blood pressure, and thyroid problems.

You may have one or more of the aforementioned reasons for being forgetful. At the time when you can determine the source of your pain that will be forgotten, you can apply what I am about to say

How to Avoid Being Forgetful 

the first is exercise

According to research, doing regular exercise such as walking is a remedy to return our memory to being active. Based on a study, regular walking can keep our brain healthy.. Therefore, the risk of having a poor memory can be avoided if walking often is done.

It is also said that exercise is very important because it grows brain cells so that the mind is always alert.

Another way to avoid being forgetful is to be happy. There are many ways to be happy. You can relax by reading a book, talking with relatives and friends, participating in a group and participating in its activities. You can also discover a new talent and hobby such as cooking, sewing, painting, writing, gardening, playing an instrument, learning another language, learning to use a computer or whatever you like to do depending on your interest. Answering crossword puzzles, brain games like chess, writing things about yourself and your dreams are just some of the many ways to relax and have fun.

Let's not forget the importance of proper food and nutrition that the brain needs to be healthy. Foods rich in Vitamin E, A and C help to prevent diseases related to obesity. These vitamins can be found in foods such as strawberries, peaches, broccoli, eggplant, oranges and similar citrus fruits, avocados, green tea, bananas, pumpkins, salmon, tuna, and various types of nuts. . Eat fresh fruits and vegetables and avoid fatty and greasy foods.

Make sure you get enough sleep at night because adequate rest for the brain is needed to process properly and consolidate memory.

Always be positive and avoid stress or depression. It is important to always be calm and avoid worries.

Consult a doctor if you think the forgetfulness is bad.. It is important to immediately know if there is another illness that causes it so that it does not get worse or end up with nothing to really remember.

Remember that being forgetful is not something we should take for granted. It's true that as you get older, there are a lot of things that don't remember

What is the easiest solution and cure for bad breath?

 Bad breath or the so-called halitosis, is the presence of a bad smell on the breath or mouth. Sometimes, bad breath is short-lived but it can also persist for a long time. It is an embarrassing condition for those affected and can also cause anxiety for others. When a person does not take good care of their teeth, it results in bad breath.

There are also foods that cause bad breath and there are illnesses that also cause it. There are many over-the-counter mouthwashes, gums and mints to solve bad breath, but this is only temporary and does not eliminate the real cause of bad breath.

In this video we will talk about the easiest remedies and solutions for bad breath

 

How do I know if my breath is bad?

Having bad breath varies and depends on the cause, such as lack of dental care and gum diseases. There are people who don't realize that their breath smells bad, and there are others who are very worried about its smell even though they don't have bad breath. Often, other people are the first to notice bad breath. There are people who say this directly to the affected person, but usually they just distance themselves. Of course, the most obvious symptom of bad breath is having a bad smell from the mouth or breath. Here are other additional symptoms of bad breath:

· Bad taste or change in taste

· Dry mouth

· Having a coating on the tongue, or stuck dirt, bacteria or dead cells on the tongue.

 

What are the causes and reasons for Bad Breath?

There are many possible causes of bad breath. Some of the reasons are as follows:

· Food. The main cause of bad breath is food stuck in the mouth. Foods such as garlic, onions, spicy foods, exotic spices such as curry, other types of cheese and vegetables can leave an odor in the mouth and cause bad breath. Most of the time, it only causes a quick wheeze. But chewed food can get lodged in the teeth which breeds bacteria in the mouth. The increase of this bacteria causes bad breath.

· Smoking. Smoking causes bad breath and bad breath. It can also cause gum disease or gum disease. Did you know that smoking and chewing tabacco not only causes dirty teeth stains but it can also cause bad breath? In addition, it also reduces your ability to taste good foods.

· Lack of dental care. Without brushing and flossing daily, food left in the mouth will rot and cause bad breath. Lack of dental hygiene also causes odor from plaque. Plaque, or bacteria on the teeth, causes gum disease which is also the cause of bad breath. Bad breath can also be caused by an uncleaned tongue, dentures and braces that can harbor bacteria. In other words, an unclean mouth causes bad breath.

· Dry mouth. Dry mouth causes decreased saliva production which can cause bad breath, as saliva helps clean the mouth from food particles. "Morning breath" is also caused by a decrease in saliva production every time you sleep.

· Mouth infection. Bad breath from infection can be caused by oral surgery such as tooth extraction or from tooth decay, gum disease, such as gingivitis or bleeding gums, and others.

· Medicines. There are medications such as antihistamines and diuretics that cause bad breath from dry mouth.

· Other illnesses. Diseases such as cancer and metabolic disorders cause distinctive breath odors from the chemicals they release. For example, the reflux of stomach acid caused by gastroesophageal reflux disease is also associated with bad breath. Bad breath may even come from the nose when someone has a cold. In addition, bad breath can also be caused by improper dieting, especially when a person eats greasy food.

 

Effective remedy for bad breath

What are the medicines for bad breath that can be seen in our kitchen or can be bought even without a prescription?

· Guava leaves – Guava leaves are used as a remedy for bad breath by chewing them. Pick some healthy and fresh leaves. Then chew until the leaf crumbles in the mouth. Do this every morning and before going to bed. Chewing guava leaves is said to reduce bleeding gums.

· Baking soda. Baking soda is not only used in cooking, it is also an effective remedy for bad breath. Just take a teaspoon of baking soda and dissolve it in a glass of water. Then make it into a paste.

· Green tea - Green tea can also be sipped against bacteria that cause tooth decay and gum disease. But it is said that its effect is only temporary.

· Yogurt: Some afternoon experts have discovered that eating half a cup of yogurt d

Why does the body need Potassium? Warning Signs of low potassium

 ONE of the most important minerals in our body is potassium. We need potassium for the normal heartbeat and the use of muscles in the body. Many patients suffer simply because of low potassium. The doctor calls this hypokalemia.

Symptoms

Symptoms of low potassium are weakness in the legs, arms, cramps, knee pain and abnormal heartbeat. Weakness starts in the leg and slowly increases until the whole body is paralyzed. This is a very dangerous disease and can be fatal.

 

 

Cause

Common causes of low potassium are excessive sweating, diarrhea or vomiting. Because potassium comes out of the body through our sweat and feces. Sometimes there is a difference in the kidneys or adrenal glands, so potassium also appears in the urine. Sometimes there are drugs that cause urination such as diuretics and even some antibiotics.

For those who like to take diet pills or laxatives, your potassium may drop. Excessive exercise and sweating can also deplete potassium.

 

How is low potassium treated?

Potassium is a mineral that our body needs to maintain water balance, muscle movement, and nerve communication in our body.

Potassium cannot be produced in our body but there are many ways to get enough potassium in the body.

- Drink water or hydration first,

- Eating fruits and vegetables, such as bananas, oranges, melons, pineapples, avocados, raisins, cooked spinach and broccoli, leafy greens, celery, potatoes, sweet potatoes, cucumbers and eggplants.

- Beverages such as orange and tomato juice are also high in potassium.

- It is also available in meat, fish such as salmon..

 

Remedy

If the weakness is just starting, you can first eat foods high in potassium such as bananas, potatoes, tomatoes, oranges and broccoli.

 

These foods are also a good way to avoid potassium depletion. Gatorade also has potassium. There is also a pill that doctors give, potassium tablets (brand name K-lyte) that quickly increase potassium.

To avoid this disease, make a habit of eating two bananas every day.

 

Warning: Too little potassium is bad, but too much is just as bad. If you have kidney disease or kidney failure, ask your doctor first before eating foods high in potassium.

 

Consult a doctor if you feel weak. The doctor will check your potassium level (a blood test) to find out if your potassium is indeed low.

When the patient's condition is severe, it is necessary to be taken to the hospital to give potassium in the blood.

Blurred vision solution and prevention for the eyes

Several hundred years ago, our ancestors used eye techniques as a natural medicine for vision problems. For example, many people today are focused almost all day on the computer or cellphones which causes what is called 'Digital eye strain' 

It may sound unbelievable, but it is true that eye exercises help in the treatment of some blurred vision problems. Just like other muscles in our body, the eye muscles also need exercise otherwise the muscles will die. That's why it's important that the eye muscles are active every day. 

Other benefits of eye exercises are as follows:

- Reduces stress and relaxes eye muscles

- Strengthens the eyes

- The side improves in just a few weeks.

 Here are some exercises that can help prevent blurred vision:

 The 20-20-20 rule

The human eye should not be focused on one thing for too long. For example, if you work with a computer all day, the 20-20-20 rule helps to prevent eye strain that causes blurring. How to do it? When focusing on a task, stop every 20 minutes and look at something about 20 feet away. Look for about 20 seconds.

 Close your eyes

We close our eyes less often when we are focused on the TV or computer screen. When you feel dry eyes or start to get a headache, stop and try to close your eyes a little.

 Relaxation with Palm

Close the eyes and gently cover the eyes with the palm. Just make sure the palm is open and not touching the eye. Do this for about 30 seconds, until you see nothing left of the last image you saw. Make sure that the palm does not stick to the eye and does not press on it.

 Figure Eight

Imagine a large number 8 lying in front of you, about 10 feet away. Slowly follow the number line with your eyes. Do this several times for about 30 seconds. Then follow the number eight in the reverse direction. Must be seated while doing this.

 Roll the Eye

Look right and left a few times without moving your head. Then look up and down without moving the head. Do this several times.

 Near and Far

Hold a ballpoint pen about 10 inches from your face. Focus your eyes on it for about 10 seconds. Then look at an object about 10 feet away and look at it for an additional 10 seconds. Look back at the ballpoint pen you're holding. Do this about 5 times. It is good for the reflective person. Remove glasses or glasses before doing this exercise. Must be seated when doing this.

 Eye exercises help strengthen the eyes, focus the vision, and facilitate eye movement. As you practice your eyes, you learn to control the muscles in your eyes and make them look right and smooth.

This exercise depends on the age and condition of the eyes.

Although eye exercises are not sure to help your vision, they can help relieve the discomfort. When you have common eye problems such as myopia or nearsightedness or hyperopia or far sightedness or astigmatism, eye exercises may not be able to treat it.

 But it is also important to get a check up or eye exam when experiencing problems with the side.

Depending on your eye problem, 2 types of doctors can be consulted:

Ophthalmologists are doctors who specialize in eye care. They are able to prescribe painkillers and eye pain medications and also perform eye surgery.

Optometrists can diagnose common eye diseases, but they cannot perform eye surgery.

Solution for People who have difficulty falling asleep or suffer from insomnia

 Many of us find it difficult when it comes to sleep. You feel sleepy but it's hard to sleep. There are others who find it very difficult to fall asleep. No matter which part of the world you go to, this is one of the problems that people have that the solution for some is taking sleeping pills. Usually a person is struggling when they have a big problem to bear so they often just go through it with alcohol.

These are safe ways to feel drowsy and sleep soundly like a baby.

Reading a book before going to bed- Get into the habit of placing a book by the side of the bed for quick access if needed. People often use reading books to fall asleep. It is good to lie in bed and the light is not too bright when you are the one reading the book. There is no need to be serious about reading, there are people who enjoy reading too much but it is one of the ways to get rid of tiredness and intense energy in the body to be replaced by a calm mind.

Discipline at bedtime- It is a big thing if you yourself have a set time for what time you should go to bed. But avoid practicing a bedtime that is too late, make it a habit to go to bed early every day. It is not only good for health but also for mental health. Designating the time you need to sleep is a great way to remind your mind that it's time to rest and relax. Don't train yourself to sleep when you want or when you close your eyes. Daily self-discipline when it comes to the right time to sleep helps to put in the mind good memories that will act as a reason for the brain to be relaxed and fall asleep quickly.

Eat Nutritious- It is important to eat on time and eat the right food or balance every day. What you eat has a big impact on the time you fall asleep and sleep soundly. Have a disciplined diet, eating fruits and vegetables helps. Don't eat a lot of meat, especially at night, because it's hard for you to fall asleep, it's also hard for you to sleep for a long time.

Room Temperature and Arrangement- The interior of the room must be clean, fragrant and airy, also make sure that the room is moderately cold. According to the study, the temperature of your body is one of the reasons to fall asleep immediately, causing its temperature to drop. It is better if the room is cool, but avoid too cold. One of the effective things to do is to use a fan or maybe open a window to circulate the air thoroughly.

Learn to do yoga- One of the recommended exercises before going to bed is yoga. It helps a lot because it relaxes the body and brain. What they call "Salute to the Moon" can be used in yoga because of its slow movement. It also helps in getting rid of calf and joint pains.

Meditation or Medidate- Think well or focus the mind is a method of meditation, the silence of the bedroom and soft or soft music helps. It is also a medicine for people with physical or psychological ailments. Practice breathing slowly, one of the uses is the "Ocean Breath" which calms oneself and allows one to sleep soundly and long.

Drinking Milk- Drink warm milk before going to bed, it feels great and makes it easier to drink. Drinking milk also helps the mind because according to others it is related to childhood which has become the experience of being breastfed by the mother and because of this it feels comfort and comfort. Try drinking a warm glass of milk instead of the usual cup of coffee, you will feel better the next morning.

Avoiding caffeinated foods and drinks- One of the most effective ways to sleep well is to cut down on addictive caffeinated foods and drinks. One of them is coffee, soda or soft drinks, tea and chocolate. There is a big problem that will be caused if you have a lot of caffeine that is introduced into the body every day. Be careful about what you eat and drink in order to sleep long and well.

Killing electronics- Nowadays everywhere you look everyone has a cellphone, laptop, and anything else made of electronics. It helps to sleep undisturbed, it's best to keep gadgets away from your bed to avoid using them while lying in bed. According to studies, the blue light that comes from electronic devices delays the brain from relaxing, try turning off the laptop, cellphone and so on before you go to bed.

Thick curtains- It is expensive but worth buying thick and durable curtains in the bedroom. You can also avoid streetlights, car headlights and neighbor's lights coming from outside your window. Sleep is also long in the morning because you are not exposed to the sunlight that usually causes you to wake up from a deep sleep.

Is it Bad to Bath when you're Tired? ? Is it Bad to Bath at Night? Is it Forbidden What is the effect?

 Is it bad to have no sleep or rest and then take a bath at night?

Bathing is a daily routine that is usually done once or twice. Its purpose is to remove any dirt from our body. It also improves the texture of the skin, according to the National Sleep Foundation cleaning the face and whole body will help prevent pimples or acne and any rashes. It really removes dryness and softens the body.

But it is very different from taking a bath without sleep. It is said to be harmful to our health. The different parts of our body have their own functions to regulate the system of our body. They also need rest to regain lost strength and function properly again.

Instead of your body system preparing to use it again, it is awake and continues to use it. Because without sleep and rest the body temperature increases, according to a study,  the hot glass is your body and this glass is filled with cold water, as a result the glass can crack or break.

What are the bad effects of bathing at night?

1. Bathing at night can cause rheumatism - rheumatism is an autoimmune disease whose symptoms are joint pain and inflammation. And if you have this disease, it can make the pain worse because of the cold water you bathe in.

2. Bathing at night causes rapid aging - the body finds it difficult to accept the cold when you bathe at night. Your metabolism slows down and the body will need a large supply of calories and oxygen to bring the body temperature back to normal.

3. Bathing at night can trigger your gout pain - this pain is due to the use of purine in the body to increase uric acid. Because of this, the kidney has a hard time removing or throwing away the contents that the body does not need.

4. Bathing at night destroys your metabolism - at night, the body's temperature is low and it starts to weaken due to the whole day's use so it needs rest to restore the lost energy, strength or flesh needed by body. When bathing at night, the pores of the skin are open and water can easily enter, which can damage the body's hormones.

5. Bathing at night can cause colds or fevers - because of the low and hot temperatures it is easier to catch colds and fevers.

6. Bathing at night causes muscle pain - because the water is cold and the body's pores are open.

7. There may be an accident in the bathroom - the normal reaction or condition of the body is to become weak and lethargic and therefore become reckless. The bathroom is a dangerous place because it is slippery and wet, you may slip or have an accident.

8. The skin can get scalded or burned - others get scalded or burned due to the hot sensation of the body and do not realize that the bath is hot.

 

Perhaps you are scolded by your grandparents or the elders, because bathing at night is said to cause blindness. but bathing at night is not the cause of blinding and will never affect your eyes. Blindness is caused by accidents, complications from health problems, congenital blindness or inborn. When you are sleepy, just avoid putting soap or shampoo on your eyes so they don't get irritated or itchy. Wrinkling and the possibility of eye infection can also be prevented by bathing.

Why Drink Warm Water in the Morning? Scientific Basis

 You may be used to drinking a cup of coffee or tea when you get up in the morning. You may also be one of those people who prefer to drink a glass of cold water after waking up. But according to experts, drinking warm water in the morning is better for health.

It is important to know natural methods to take care of our health, especially if these methods do not require a large amount of money.

Almost sixty percent (60%) of our body is water. Regular drinking of water helps to keep the water balance in our body.

According to experts, drinking warm water on an empty stomach provides many health benefits. For example, physicians recommend drinking warm water in the morning. It is said to cause constriction of the intestines, which helps digestion and bowel movements.

Research experts recommend that the optimal water temperature is between 54 and 71 ° C. You will know that your water is at this temperature if it starts to steam slightly, or you see a slight smoke on the surface of the water. . Note that temperatures higher than this can cause burns.

 

A 2008 study even found that drinking hot beverages, such as tea and soup, provided quick and long-lasting relief for colds, coughs, sore throats, and fatigue.

 

The 7 benefits of drinking warm water

Many people have also confirmed the benefits of drinking warm water, upon waking up in the morning and before going to bed at night. Here are seven (7) benefits that you can get when you regularly drink warm water in the morning.

 

1. It prevents premature aging

No one wants to grow old early. However, the presence of toxins (toxins) in the body and its accumulation can accelerate our aging. When our body accumulates toxins, we become susceptible to disease. The warm water will help in cleaning the toxins from our body. It also helps in repairing the cells of our skin which makes the skin smooth.

 

When you drink hot water, your body's endocrine system becomes active and you begin to sweat. Sweating is an important part of eliminating toxins from our body.

 

According to experts, regular drinking of warm water helps fight inflammation of the joints, and prevents the occurrence of "gout".

 

2. It relieves pain

A tried and tested remedy for women's menstrual cramps is to drink warm water. It relaxes the abdominal muscles and helps relieve menstrual pain in women.

 

In addition, warm water is also an effective remedy for all types of spasms (muscle cramps) because it improves the circulation of small veins and helps to soften or relax the muscles.

 

3. It helps in weight loss

You may also have tried to lose weight and heard the benefits of drinking a glass of warm water every morning. This is correct. Hot water increases your body temperature, which in turn speeds up your metabolic rate or the body's ability to burn calories faster.

 

If you start your day by drinking a glass of warm water with lemon, you will help your body to dissolve the fats in your body. Warm water with lemon also controls the urge to eat, because lemon contains pectin fiber that gives a feeling of fullness.

 

 

4. Improves digestion

If you drink a glass of warm water every morning, it helps your body digest food faster.

 

On the other hand, drinking cold water after a meal can slow down your digestion. Cold water stabilizes the oils and fats in the food you eat. This creates fat deposits and makes digestion more difficult. It is better if you replace a glass of cold water with a glass of warm water.

 

5. It improves blood circulation

Regular drinking of warm water flushes toxins from our blood, and improves its circulation. Because it helps to relax and relax the veins in our body, the blood flows smoothly.

 

6. It helps with constipation

Perhaps you too have experienced the uncomfortable and annoying side effects of constipation or constipation. This stomach problem usually occurs when there is a problem with the movement of our intestines, which is usually caused by a lack of water in the body. When you start drinking warm water before eating anything in the morning, it will help improve your bowel movements, thus preventing constipation or constipation.

 

Other than this, women usually experience constipation because they have more hormones that cause constipation. Therefore, women are advised to drink warm water especially in the morning. More water is also needed if a woman is pregnant or breastfeeding.

 

7. It induces sleep

When you sip warm water before meals, especially at dinner or before you go to bed, it will help your body rest properly. Drinking warm water also helps you fall asleep easily.

 

Important Note

 The advice of the Department of Health (DOH) is to always use pure clean water for drinking, preparing drinks, cooking, brushing teeth, washing hands and face and washing food and cooking utensils to avoid the diarrhea. Boil the water for at least two minutes and let it cool slightly before drinking. Boiling water kills all potential germs that may have been picked up from the contaminated water.

 

Drinking too hot water can damage your throat and tongue. Be careful when drinking hot water.

 

However, in general, drinking warm water has no dangerous side effects and is safe for everyone.

 

Roundup

In conclusion, we learned in this article the importance of drinking warm water and when we should do it more. We have also seen 7 amazing benefits to our body when we start drinking a glass of warm water after waking up in the morning, and before going to bed at night.

 

We also know what the scientific basis of drinking warm water is. And above all, apart from the easy task, this method does not involve any additional costs. Try starting your day by drinking warm water. If you are not used to drinking tea or coffee, try drinking hot water with lemon or lime.

Warning Signs of Vitamin D Deficiency

 Because many people think that it is not dangerous to have Vitamin D deficiency. That's why they don't know that their Vitamin D is not enough in the body.

It is also not easy to determine if there is a lack of Vitamin D, because its symptoms are deceptive and often the signs are only mild. But you don't think that your health is affected.

Warning: Vitamin D is very important, because it has a strong and effective effect on the problem of different parts of the body.

 Especially during the pandemic, where people and children are often indoors, it is very important to monitor for vitamin D deficiency.

 Here are 8 signs of Vitamin D deficiency:

1. Getting Sick - Vitamin D is very important to our immune system that fights viruses and bacteria. For example, many studies have linked vitamin D deficiency to lung diseases, including coughs and colds. And there is also a study that proves that the consumption of Vitamin D reduces the risk of having respiratory tract infections or infections related to breathing.

2. Tired or weak easily – There are many possible reasons for being easily tired, but it is often noticed that vitamin D deficiency may be the cause. For example, many studies show that people who feel very tired have a vitamin D deficiency and when they are given a vitamin D supplement, they feel better.

3. Back Pain – Vitamin D is involved in maintaining the health of our bones and calcium absorption. So bone and back pain may be a sign of vitamin D deficiency. Many studies confirm that there is a connection between vitamin D deficiency and back pain. There are other studies that prove that people who experience arthritis and muscle pain have low levels of vitamin D in their blood.

4. Slow wound healing – Slow wound healing can be a sign of vitamin D deficiency in the blood. Because vitamin D is important in the creation of our new skin. For example, there is a study showing that vitamin D supplements help heal leg ulcers and reduce inflammation and fight infection.

5. Bone Thinning – Vitamin D helps a lot in the absorption of calcium, especially for the elderly who need calcium in their body. Decreased bone density increases the chance of bone fracture, especially in senior citizens.

6. Hair loss – When hair loss is severe, it may be the result of illness or lack of nutrition. For example, there is a study that links hair loss to vitamin D deficiency. There is also another study that proves that applying a mixture of ingredients with vitamin D helps in hair regrowth.

7. Sadness – Lethargy and depression can be symptoms of vitamin D deficiency. Studies have linked sadness to vitamin D deficiency, especially in the elderly. There have also been studies conducted where people who were depressed and vitamin D deficient were given vitamin D supplements and it improved their condition.

8. Muscle pain - It is difficult to determine the cause of muscle pain, but there is evidence that vitamin D deficiency can be a cause in children and even in adults. There are studies that prove that taking vitamin D supplements can reduce pain in the body of people who are deficient in vitamin D.

 

When there is a lack of Vitamin D, it is important to talk to the doctor, and get blood levels tested.

 

Good thing it's easy to treat Vitamin D deficiency. Most people think that as long as you get a little sun, it's ok. Need to sunbathe longer and more often. About 10-30 minutes 3 times a week. Sunlight early in the morning like 6 am, is better for babies. It is good to sunbathe around 8 to 11 in the morning. You can also sunbathe a little in the afternoon.

 

The sun's rays only need to hit our skin directly, so it's better to wear a shirt, or sleeveless and shorts, so that more parts of the body can be hit by the sun. It is also better not to apply sunscreen, because our body's ability to create vitamin D is reduced. But also be careful about overexposure to the sun because it is dangerous to be exposed to it for a long time.

 

Vitamin D is also found in fatty fish and dairy products, but we usually don't get enough from food. So the doctor may also advise you to take vitamin D supplements, especially if you are often confined to the house. Vitamin D supplements are available at drugstores.

Anemic Symptoms and What is the cure for anemia?

Iron-deficiency anemia is a common type of anemia – a condition in which the blood does not have an adequate nuIron-deficiency anemia is a common type of anemia – a condition in which the blood does not have an adequate number of healthy red blood cells. The red blood cells are responsible for carrying oxygen to the different tissues of our bodybuilder of healthy red blood cells. 

The red blood cells are responsible for carrying oxygen to the different tissues of our body.As the name suggests, iron deficiency anemia is due to the lack of enough iron in the blood. Because of this, people with iron deficiency anemia often have difficulty breathing and get tired quickly.

This disease can be treated by taking iron supplements. Sometimes, it is necessary to go through additional examination or treatment for the person who has iron deficiency, especially if the doctor suspects that the patient has bleeding inside the body.

Symptoms In the beginning, iron deficiency anemia may go unnoticed due to its mild symptoms. But over time as the blood becomes deficient in iron and the anemia worsens, the signs and symptoms will become severe. Some of the signs and symptoms of iron deficiency anemia are as follows: 1. Extreme fatigue 2. Weakness 3. Pallor 4. Chest pain, rapid heartbeat or difficulty breathing 5. Headache, dizziness 6. Cold hands and feet 7. Swelling of the tongue 8. Brittle nails 9. Unusual cravings for inappropriate foods such as ice, dirt or starchy foods 10. Lack of appetite, especially in children and babies with iron deficiency anemia

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When to consult a doctor When you or your child shows the above signs or symptoms, consult a doctor immediately. Iron deficiency anemia is not easily diagnosed or treated by simply taking supplements. A doctor must be consulted for a proper diagnosis. Improper intake of iron supplements can cause adverse effects on the body because too much iron damages the liver and causes other complications.

Causes Iron deficiency anemia occurs when the body does not have an adequate supply of iron to make hemoglobin. Hemoglobin is the part of red blood cells that gives red color to our blood and gives red blood cells the ability to carry oxygen throughout the body. If iron-rich food is not consumed enough, or there is excessive bleeding, the body will lose the ability to produce hemoglobin, and it is not far to develop iron deficiency anemia.

Causes of iron deficiency anemia :

 1. Loss of blood - The red blood cells in our blood contain iron. That means, with every bleeding, there is iron lost from the body. Women are at high risk of developing iron deficiency anemia due to blood loss during the monthly menstrual period. Long-term blood loss caused by conditions such as peptic ulcer, hiatal hernia, colon polyp or colorectal cancer, causes iron deficiency anemia. Gastrointestinal bleeding results from frequent intake of pain relievers, especially aspirin.

2. Lack of iron in the diet - The body naturally obtains iron from foods. If you don't eat iron-rich foods, you are more likely to become iron-deficient. Meat, eggs, green and leafy vegetables and iron-fortified foods are examples of iron-rich foods. Children and infants need iron in food for their proper growth.

3. Inability to absorb iron - Iron from foods flows into the blood and is absorbed in the small intestine, so diseases that involve this part of the intestine, such as celiac disease, affects iron absorption and can lead to iron-deficiency anemia. If you have had surgery and the small intestine is reduced, this may affect your absorption of iron and other nutrients.

4. Pregnancy - A pregnant woman can become deficient in iron if she does not take iron supplements. She has a high need for iron for her own needs and for the hemoglobin supply of the child in her womb. If he does not take iron supplements, he may develop iron deficiency anemia.

Risk factors:

 1. Women - Because women naturally lose blood due to the monthly menstrual period, they are at greater risk of developing iron deficiency anemia.

2. Infants and children - Babies who are born with low weight, born prematurely, or who are not fed breast milk or formula, are at risk of iron deficiency. Children need iron for proper growth, so there is a risk of them getting anemia if the food they eat is not nutritious.

3. Vegetarians - People who avoid eating meat have a high chance of developing iron deficiency anemia, if they don't eat other iron-rich foods. 4. Frequent blood donation- Frequent blood donation greatly reduces the body's iron supply. Low hemoglobin resulting from donating blood can be corrected by eating iron-rich foods. If a low hemoglobin level is found and it is forbidden to donate blood, consult a doctor to find out what needs to be done.

Complications Mild cases of iron deficiency anemia do not have many complications, but if it goes untreated for a long time, it can lead to a serious health condition, such as the following: 

1. Heart problem - Prolonged iron deficiency anemia can cause rapid heartbeat or irregular heartbeat. The heart has to pump more blood to catch up with the lack of oxygen in the body of the anemic. This results in the growth of the heart (enlarged heart) or heart failure.

2. Pregnancy problem - Severe cases of iron deficiency anemia are associated with cases of low birth weight babies or premature births. This can be avoided by taking iron supplements by pregnant women as part of their prenatal care. 3. Growth problems - Severe iron deficiency anemia can cause delayed growth and development in infants and children. This is also a reason for the high rate of infections in children.

Prevention: How to avoid being anemic? 

1. Iron deficiency anemia can be prevented by choosing iron-rich foods. Examples of these are as follows: a. Meat from beef, pork or chicken b. seafood c. Beans d. Green vegetables such as spinach e. Dried fruits such as raisins f. Iron-fortified cereals, bread and pasta Mr. Peas (peas

Meat is the best source of iron that the body can use. If you don't eat meat, you need to increase your intake of other iron-rich, plant-based foods to compensate for the amount of iron that can be obtained from eating meat.

 2. Choose foods rich in Vitamin C that help absorb iron

Iron absorption can be improved by drinking citrus juice or consuming foods rich in Vitamin C, along with eating iron-rich foods. Citrus juices such as orange juice help the body to absorb dietary iron properly and well. Vitamin C can be found in the following foods

1. Broccoli

 2. Grapefruit

3. Kiwi 

4. Leafy greens – leafy vegetables 

5. Melon 

6. Orange

7. Bell peppers

 8. Strawberries 

9. Tangerines 

10. Tomatoes

Early Signs of Liver Disease: Warning Signs of Liver disease

When the liver does not work properly, there can be serious illness. So it is important that we know the important warning signs of liver disease. The disease is treated more quickly when it is caught.

But the signs or symptoms of liver disease are not always immediately noticeable. If there is, you may experience: · Yellowing of the skin and eyes (or called jaundice in English) · Stomach pain or swelling of the stomach · Rapid bruising · Swelling of the feet and ankles · Itching of the skin · Dark or brown urine · Pale stool color · Fatigue easily · Vomiting or nausea · Loss of appetite If not treated promptly, permanent liver damage or liver disease may occur. So if you think you have a liver problem, it's good to see a doctor. Often, it can be used quickly if prevented. The doctor determines if there is a problem with the liver based on symptoms and blood test results. There are many types of liver disease. Some of them are: - Diseases caused by viruses, such as Hepatitis A, Hepatitis B and Hepatitis C - Diseases caused by drugs, poisons or too much alcohol. Examples are fatty liver disease and cirrhosis. - Liver cancer - Diseases inherited from parents such as hemochromatosis and Wilson disease. Liver disease is often treated by controlling protein intake, reducing sodium or salt in the diet, avoiding alcohol or treating the cause of the disease. Losing weight is also a great help, as fat accumulates in the liver.

One of the most important parts of our body is the liver. The liver helps us digest food, to give us strength and store energy when we need it. The liver also has an important role in filtering waste from the blood. It is better to eat foods rich in fiber, such as avocados, apples, bananas and others. Also limit eating fried foods or foods that are high in fat. Of course, exercising for at least 30 minutes 3 times a week is a big help.

Medicine that can only be seen in our kitchen

 Often we suddenly feel something in our body, but the pharmacy is far away or we don't have money. It is not always necessary to spend money immediately to buy medicine at the pharmacy or consult a doctor immediately. Sometimes, when the pain is not severe in the beginning, you might just find the medicine in your kitchen. Since time immemorial, there are ingredients in our kitchen that are like medicine, but we often ignore them. But science has proven that they are also effective in some diseases. Here are some ingredients that can be made into medicine that can only be found in the kitchen

Baking soda first - Baking soda can help relieve insect bites. All you have to do is add a drop of water to a tablespoon of baking soda, and apply it to the affected area. baking soda also helps soothe and heal steam. Just mix a teaspoon of baking soda in half a cup of warm water. mix it for about 1 minute and then knead it - It also removes dirt from the teeth, because it has anti-microbial properties.

Let's not forget Ginger. It helps with sore throats and coughs, because it has anti-inflammatory properties and ingredients that resist the growth of bacteria and germs. It also helps with stomach pain or indigestion. and It also helps with headaches or migraines so what you do is Cut the ginger into small pieces and chew a few pieces of ginger and suck it. It can also swallow or spit out leftover flesh.

Third is Garlic - Based on some studies, garlic can strengthen the immune system, so it can fight diseases like colds. - Also based on studies, garlic lowers blood pressure, which is the cause of heart attack and stroke and Garlic also lowers cholesterol levels in the body, for people with high cholesterol .what you do is Peel the garlic and slice it and eat it.

fourth is Calamansi Calamansi po or lemon is helpful for cough, because it has anti-inflammatory properties. A piece of calamansi can be mixed with warm water and drink it. Drinking some calamansi mixed with water also helps protect against stomach pains, such as ulcers. Calamansi also helps in maintaining water and mineral balance in the body.

 

fifth is olive oil - Based on studies, olive oil helps relieve rheumatoid arthritis or joint pain - It also helps fight stomach bacteria such as H.Pylori that causes ulcers. - Olive oil has monounsaturated fats that help prevent heart disease - Also helps protect the body against Type 2-Diabetes .

six more is the milk. milk is rich in protein, calcium and phosphorus, so it helps prevent osteoporosis or bone destruction. Milk also strengthens our immune system.. so there are medicines that should always be stocked in the kitchen, because they are important in case of an emergency. Some are natural medicinal ingredients. Others are over-the-counter drugs, or drugs that do not require a doctor's prescription.