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9 Tips to Keep Your Body to Stay Healthy

Healthy body
27 Jan

Maintaining endurance during the corona pandemic is something that must be done so you don’t get sick. This is because falling ill during a pandemic can put you at risk of contracting the corona virus because currently coming to a health facility is something that is not safe to do.

Basically, to maintain body resistance is quite easy. One of them is by exercising regularly to make the body fitter. Furthermore, make sure our daily intake is nutritious and balanced. Do not forget about water, vitamins or supplements, as well as adequate rest.

How to maintain health so that we don’t get sick easily are often sought after by those of us who are highly busy. Active people are more susceptible to various diseases than people who have little mobility. Therefore it is very important for us who are active to pay attention to their health.

Because people who have a high level of activity will tire easily. When the body is tired or tired the immune system will weaken, and when the immune system is weakened, various diseases can enter the body. Even people who are busy with work will find it difficult to regulate their sleep patterns so that when someone has a little sleep at night they will be susceptible to various diseases due to lack of sleep. Not only that, people with high levels of activity are often exposed to stress, where stress is the main cause of various serious illnesses.

Here are some ways to maintain a healthy body or a healthy way of life that we can use as a reference so that the body remains fit and healthy and is always happy in life.

1. Positive Thinking

Mental disorders such as stress and depression have been shown to interfere with a person’s health. For that, continue to think positively and manage mental conditions so as not to experience stress that has the potential to interfere with health.

Positive thoughts are very important for our life and health. Because if we often think badly, bad energy will envelop the body and trigger stress so we must avoid it.

2. Manage Stress

Manage emotions well, don’t be easy to get angry, this is very important, because it will deplete the body’s energy and is also not good for the heart later. Be a person who smiles easily and is friendly because this is good for yourself and others.

A person’s feelings such as sadness, anger, anxiety, disappointment, etc. will be responded to by other organs. The stress experienced by a person can trigger the formation of free radicals in the body, which, if left untreated for a long time, makes the body susceptible to disease.

Therefore, to keep the body healthy we must be able to control the stress we have. Never underestimate this stress disease. Stress that is not treated immediately will turn into depression. Depression is a level of psychological disorder that is more dangerous than stress. Depressed people can even put their own safety at risk. This stress usually appears in the work environment, family environment, social environment or even in the social environment. In order to avoid depression, it is better if we know how to deal with stress effectively.

3. Recognize body language

Fatigue after doing activities or exercising is our body language to convey the message that the body needs to rest. Respond to the message by resting your body. We have to be aware of even the smallest things, for example the eyes that feel sore and watery when working at the computer, it means our eyes are tired and need rest. Don’t force it if you don’t want to experience eye problems.

Rest is a natural condition that the body needs to restore stamina that has been depleted. Adequate and regular rest is the key to health that we must do. Sleep is the best rest, and try to get a quality sleep time of about 7 to 8 hours per day. Don’t be less and don’t overdo it, because too much sleep will lead to disease.

Because many people get sick because their sleep is haphazard and of poor quality. Many of them sleep late at night then wake up too early. The reason for work makes them adopt an unhealthy lifestyle. After a long day of work, our bodies need to rest so that the organs in the body don’t work too hard. There are tons of sleep-induced illnesses that lurk people with insufficient sleep.

And while sleeping, it would be nice if you sleep with the lights off and improve the quality of your sleep by sleeping without a pillow. Not only at night, sleeping during the day will greatly benefit our bodies.

4. Maintain Diet

We must be able to maintain a diet, do not let us leave breakfast and always set meal times. People who cannot maintain their diet will easily get ulcers. The first symptom of heartburn that will be felt by people who do not have a regular diet is that the stomach feels choked and often gets stomach aches. To avoid such things, here are some tips for maintaining a good diet:

Consume Balanced Nutrition
Balanced nutritional intake is one of the important factors that play a role in supporting one’s health. Just to satisfy hunger is not enough. When consuming food, balanced nutrition must be considered. Now, there’s an easier way to do it.

To get a balanced nutrition, it requires consumption of a variety of different food groups. These foods should ideally contain a wide variety of nutrients, including protein, carbohydrates, fats, fiber, minerals and vitamins.

Avoid eating too much or less
Overeating can make us overweight or obese which can lead to various diseases such as heart attacks and strokes. Meanwhile, eating too little (for dietary reasons, for example) is at risk of reducing the intake of nutrients needed by the body. Eat according to your needs, your ideal body weight is healthy.

Eat small portions, but more often. This is good enough to implement. We can change the eating schedule a little, if you are used to eating large portions with a small frequency, namely 2-3 times a day. Then we can divide it into 4 or 5 times a day, in smaller portions. The purpose of breaking down this portion of food is so that the body avoids accepting too many foods that must be digested at one time,

Avoid Junk Food
Junk food is unhealthy food, because in that food there is no nutrition at all. In fact, food is a source of disease for the body. Junk food is food that contains high saturated fat which is a source of coronary heart disease. So that the body doesn’t get sick easily, of course we have to avoid junk food.

Eat fibrous foods
Fiber foods have been trusted and proven to be very important in maintaining a healthy body. We need fibrous foods to keep our bodies healthy and fit. Fiber foods that function to prevent constipation and also nourish the digestive organs. Foods that are high in fiber are also useful for removing toxins that stick to the intestines, especially the large intestine. If the colon has a lot of toxins, the risk for colon cancer tends to be large. One source of food that is rich in fiber and has tremendous benefits for the body include broccoli, apples, carrots and nuts.

5. Inadequate Fluid Needs

Most of us don’t realize that we actually don’t drink enough water every day. This is certainly a bad thing, because as we all know water is very important for our bodies. This is because we lose water every day through urine, defecation, sweat and respiration, so we need to replenish water intake for our bodies.

A study shows the amount of water we need is dependent on various factors. Such as climate and weather conditions, the physical activity we do, and also body weight. But generally we need 2.7 to 3.7 liters of water intake. Or at least we drink 8 glasses of water per day to meet our daily body fluid needs. Don’t be less, don’t overdo it either. Instead of wanting to get the most from the benefits of drinking water, don’t consume water excessively because it will have a bad impact on health.

If there are signs such as; Our urine is yellowish or colored, dry lips, dry mouth and little urination. Immediately drink water because it is a sign that our bodies begin to lack fluids.

And we should not consume fluids other than plain water, because plain water is the best way to prevent us from the dangers of dehydration. Water is also able to make our bodies fit because the blood flow and oxygen flow throughout the body becomes smooth. Because if the flow of blood and oxygen is not smooth, we will get tired, lethargic, weak and so on.

To keep the body healthy and not easily get sick, it’s good for us to meet the needs of fluids in our bodies. There are many dangers that arise from lack of fluids to the brain and other organs in the human body. Lack of fluids in the body can cause blood flow and oxygen flow in the blood vessels to be disturbed, as a result, the blood becomes thick. The organs in the human body consist of water or fluid so that if the organs lack water the function of the organs is disturbed.

6. Enough Vitamin Needs

Our bodies need vitamin intake as a way to protect and maintain a healthy body in order to stay healthy and fit. Vitamin intake that can be used to maintain a healthy body is vitamin D and vitamin C.

Vitamin D plays a role in stimulating immune cells to ward off viruses and bacteria, strengthening bones, helping prevent various diseases such as heart disease, diabetes, cancer and reducing the risk of memory loss. Sources of vitamin D can come from morning sunlight, eggs, fish, milk and cheese. If our body is deficient in vitamin D, the body will be susceptible to germs and viruses. Basically, Vitami D can be used as an antibody stimulator so that the antibody substance can produce an immune system that can be used to fight germs and bacteria in the body.

Not only is vitamin D essential for the body, but vitamin C is also needed by the body. Vitamin C is used by the body to stabilize the immune system, because a stable immune system will make the body’s immune system even better so that the body is not susceptible to disease.

If necessary, take supplements. For those of us who have very high mobility and have a high activity, there is nothing wrong with taking energy-boosting supplements to maintain the energy in our bodies. This supplement is useful for keeping our body from fatigue. If the fatigue of the immune system decreases and when it decreases, there are diseases caused by germs and viruses in our bodies. It is not surprising that people who work busy hours often catch colds, coughs and also have headaches. That’s because he’s tired and his immune system is down.

7. Keep yourself and the environment clean

Maintaining personal and environmental hygiene is an absolute must if you want to stay healthy and fit. There are so many bacteria, germs and viruses around us that have the potential to be a source of disease. Get used to living clean to avoid contamination by bacteria and harmful germs.

One is washing hands before eating. To minimize disease in the body, we must wash our hands properly before eating. It has been known beforehand that germs can easily enter the body. The germs will later cause various kinds of health problems.

There are many dangers if we don’t wash our hands before eating, one of which is that it will cause stomach upset. There are also people who get sick easily even though they often wash their hands before eating, this could be because the person does not know how to wash hands properly and is sterile so that the germs are still stuck on the hands.

Washing hands is not arbitrary, especially if it is fast, but we also have to know how to properly wash hands. Washing your hands must also be with antiseptic soap, the function of this soap is to kill germs and bacteria in human hands.

Living healthy and clean is something that must be done in the environment around you. So don’t be lazy to clean the house. Make sure the room we occupy is in a clean condition and free of dust. Don’t forget to use a mask when cleaning the room.

And no less important, we must pay attention to the cleanliness of food and drinks and ensure that the food we eat is free of germs and viruses. It is safer if we cook our own food at home and don’t get used to snacks carelessly.

Always make sure the food and drinks that we consume are in clean conditions and have been processed in the right way, have passed the pasteurization process according to standards. Pasteurization is the process of heating food to kill microbes. Also pay attention to food and beverage ingredients, make sure to avoid food intake that can harm health.

8. Exercise Regularly

At least every morning try to exercise regularly. We can exercise such as jogging, cycling and others. Or at least walk more. By starting to get used to walking, little by little it will be useful to burn calories in the body.

Based on the explanation of experts that walking can burn about 180 calories per minute. For example, when you want to go to a shop that is close to you, just do it on foot, don’t ride a motorbike, so besides being healthy it also saves on gasoline costs. In addition, avoid sitting too long because it can make your body tired quickly. This method is proven to be very effective for maintaining the health and fitness of our bodies.

For those of us who don’t have heart disease we can exercise vigorously for 30 minutes a day. And for people who already have heart problems, how to maintain a healthy body to stay fit can do light exercise for 15 minutes and according to their ability to keep their bodies from getting sick easily. sport can be used to improve blood circulation and burn fat in the body.

Without exercise, the fat in the body cannot be burned completely so that the fat will still stick to the blood vessels causing narrowing of the blood vessels. And fat can also stick to the heart so that it can cause heart attacks. Therefore, exercise is very important to keep the body healthy.

9. Avoid bad habits

It is clear that things can damage the body, namely smoking, consuming alcoholic beverages, and including consumption of fast food. So from that immediately stay away from these bad habits.

Because such foods and drinks contain harmful chemicals that can damage the body’s organs. Moreover, the risk of disease arising from such unhealthy consumption is a deadly disease.

Healthy Living is Easy, Discipline is the Key

Health is expensive, if we get sick whatever we have can be sold out for treatment, therefore if we want to save money, then just live a healthy lifestyle. Living a healthy life itself is very simple. We just need to follow the way to maintain health or a healthy way of life as described above. If we are disciplined in carrying it out, in addition to saving costs in running it, our health will also be maintained. Because health is a priceless wealth, therefore take care of our health before illness comes. No regrets that come up front, regrets always come later.

Find Out | These Foods Can Help You Burn Fat Fast

Burn Fat Foods
05 Jan

Belly fat not only affects self-esteem, it can also be harmful to health. Several scientific studies have shown that abdominal fat is an indication of an increased risk of diabetes, heart disease and other complications.

Apart from exercising, you also have to make sure the food you eat contains antioxidants that help improve your overall health. Vegetables have lots of fiber and are full of nutrients like essential minerals and vitamins that can help your body increase metabolism and burn belly fat.

There are a number of foods that can help you lose weight safely, here are some of them :

eggs burn fat1. Eggs

Eggs that are rich in protein are believed to be effective food ingredients for a weight loss diet. For dietary purposes, eggs are usually processed by boiling them and eating them with vegetables, fruit, and various food ingredients without added fat or carbohydrates. This kind of diet is very low in carbohydrates and calories, so it is believed to help you lose weight quickly.

This food ingredient can indeed be used as one of the best diet menus for weight loss.

Here are various reasons that make eggs help you lose weight:

  • Low in calories
    The simplest way to lose weight is to reduce your daily calorie intake.
    One egg contains only about 78 calories but its nutritional content is very high. However, processing eggs by frying them will only increase the number of calories.
    If you want to lose weight, we recommend that you process eggs by boiling them.
  • Give a feeling of full longer
    Eggs are rich in nutrients, especially their protein content. High protein foods have been shown to help reduce appetite and increase feelings of fullness. Research has shown that a high-protein breakfast helps reduce calorie intake throughout the day.
  • Increase metabolism
    Eating protein-rich foods helps increase metabolism through a process called the thermal effect of food.
    This happens because the body needs to use extra calories to digest and process the nutrients in food.
    Based on research results prove that protein increases a person’s metabolic rate by about 15 to 30 percent. This percentage is higher than carbohydrates and fats which only reach five to 10 percent.

Therefore, eating eggs and other high protein foods can help burn more calories than consuming carbohydrates or fat.

green tea weight loss2. Green Tea

Green tea has long been known as a drink that can help the body slim down quickly, the flavonoid and caffeine content in green tea can increase metabolism, fat oxidation, and insulin activity.

Drinking green tea regularly will help you to lose weight naturally. Here are the benefits that can be obtained by consuming green tea:

  • Increase fat burning
    The benefits of green tea are to increase fat burning while exercising. This is evident from studies that prove that people who drink green tea before exercise burn 17% more fat than those who don’t drink green tea.
  • Increase metabolism
    In order for your weight loss to be successful, you need to have a good body metabolism system. And you can achieve it naturally with the help of green tea.
  • Makes you consume fewer calories
    Another benefit of green tea for weight loss is reducing your appetite. Because one of the secrets for maximum weight loss is that you have to control the number of calories you consume.

Read : The Potential Effects of Green Tea on Weight Loss

avocado burn fat3. Avocado

Many think that the diet program does not involve the intake of fat into the body as an effort to lose weight.

In fact, this assumption is not 100 percent correct. Healthy foods that contain fat can be beneficial for weight loss and reduce belly fat. One of those foods is avocado.

Avocados can be part of a healthy diet to help you gain or maintain weight. Here are the reasons why avocado is good for a weight loss diet:

First, avocados are high in fat and fiber. By adding avocado to your diet, it can help you feel fuller.

This is because the fat and fiber content in this fruit slows down the release of food from the stomach thus has a strong effect on feelings of fullness and makes people eat less fat. In addition, fat is also rich in soluble fiber which can reduce belly fat by suppressing hunger.

Second, avocado can help with weight loss. Even though they are rich in fat and calories, a number of studies say, avocados can help you lose or maintain weight.

In a study showed that people who eat avocado tend to have a lower body weight, lower risk of metabolic syndrome and a healthier diet than those who do not eat this fruit.

It should be noted that the monounsaturated fat in avocado is linked to a number of benefits in improving heart health. It’s believed the monounsaturated fat in them speeds up fat burning and makes the body burn more calories after eating, which may aid in fat loss.

Salmon Burn Fat4. Salmon

One of the benefits of salmon can be felt by those of you who are trying a diet. As it turns out, consuming salmon regularly is claimed to help you lose weight and keep it off.

Like other high protein foods, salmon helps regulate hormones that control appetite and make you feel full.

In addition, your metabolic rate increases more after eating protein-rich foods such as salmon, compared to other foods.

Research shows that the content of salmon, namely omega-3 fats, can aid in the weight loss process and reduce belly fat in overweight individuals.

cayenne paper burn fat5. Cayenne Pepper

Chili is a naturally spicy food that has many promises for overall health benefits, including the weight loss process. The capsaicin compound contained in chilies is known to aid weight loss in various ways.Here are the benefits of spicy food and an explanation:

  • Suppress appetite
    Research shows that consumption of capsaicin can decrease your calorie intake at meals by making you feel full faster. This is due to the effect of a sensation of heat that is given by capsaicin in the digestive tract.
    In addition, capsaicin is also able to block hunger signals from digestion to the brain, so it can help reduce appetite.
  • Speed ​​up metabolism
    Metabolism is the body’s process of converting calories from food into energy. The increase in body temperature when consuming capsaicin can increase the body’s metabolism by up to 5%.
    This means that eating spicy dishes can help you burn more calories as well as inhibit fat storage.
  • Helps burn fat
    Research shows that consumption of capsaicin can reduce waist circumference and make your body curves more ideal. This is because capsaicin can increase fat burning by as much as 16%, while preventing fat accumulation in the body.
broccoli burn fat6. Broccoli

These little green vegetables are rich in vitamin C and calcium, which increase the absorption of chemical elements in the body and increase metabolism.

Broccoli also contains phytochemicals that play a role in maximizing the fat burning process in the body.

This type of vegetable is believed to contain substances that can ward off the risk of cancer.

Adding high-fiber vegetables like broccoli, makes you feel full quickly which will help lower the calorie count.

In order to get the maximum nutrition of broccoli, cook it by steaming it so that its nutritional content is still maintained.

Spinach for Burn Fat7. Spinach and Green Vegetables

Spinach and other green leafy vegetables like celery, etc. are great for burning belly fat and are also very nutritious.

There have been several studies conducted on the subject of spinach’s fat burning abilities and extremely healthy vegetables.

Add a little boiled or boiled spinach to breakfast or lunch to burn belly fat.

yoghurt for burn fat8. Yogurt

Yogurt is a dairy product fermented by lactic acid producing bacteria. This type of probiotic food contains nutrients that are good for body health, such as protein, fat, sugar, calcium, vitamins B, and iron.

There are various benefits of yogurt for health. One of them is to support a weight loss diet program. In the April 2005 issue of the International Journal of Obesity, it is proven that consumption of yogurt can turn on the fat burning engine in the body.

To get optimal weight loss benefits, choose low-fat yogurt. You can add low-calorie toppings such as chopped fresh fruit, nuts, or chocolate chips.

In addition to the consumption of fat burning foods above, you should also balance it with an exercise routine. Exercise for at least 30 minutes every day to optimize your efforts to lose weight.

 

The Potential Effects of Green Tea on Weight Loss

Green Tea For Weight Loss
15 Dec

The goal of losing weight can be achieved by implementing a calorie deficit by consuming healthy food sources. One food that contains many benefits, including supporting dietary efforts is green tea.

Green tea is known as the healthiest drink in the world because it contains components called catechins, antioxidants that have many benefits, including increasing fat burning when exercising and burning calories at rest.

Research suggests that antioxidants can help speed up the body’s metabolism, which will help speed up fat burning and ultimately help with weight loss.

Benefits of Green Tea for Weight Loss

Apart from the above positive health effects, the benefits of green tea for weight loss are also gaining popularity. This is related to the content of catechins (especially, EGCG) contained in it.

The medical facts of green tea for weight loss are as follows:

  • In human studies using catechins from green tea, it was found that green tea can treat metabolic syndromes such as obesity and diabetes mellitus.
  • The chemical mechanism of the weight loss process with green tea is believed to be related to the food intake regulation system.
  • Green tea is believed to be able to affect fat and carbohydrate metabolism.
  • A study states that the content of green tea can prevent fat accumulation in the human body.

In one study, the catechins in green tea for weight loss were shown to have a positive effect on post-diet weight management. Due to the various facts above, the benefits of green tea for the diet are even more convincing.

How to Consume Green Tea Right for the Diet

Green tea is generally consumed by brewing and served in a cup. However, do not eat it carelessly. You need to know some of the right ways to consume green tea, especially if you want to get the benefits of green tea for weight loss.

There are no studies that state specifically about the dangerous doses of green tea consumption for weight loss. In general, consuming 2 cups of green tea every day is still classified as a safe dose.

Thus the discussion about the benefits of green tea for weight loss. Green tea for weight loss seems to show convincing potential, and it is hoped that more studies will support this.

If you want to get the benefits of green tea for your diet, don’t forget to combine it with exercise and dietary arrangements. It would be better if you consult your doctor about weight loss plans, before starting.