Today I will show you how you can keep that back ache at bay. Those suffering from back problems face difficulties while traveling by road. But now, there is no need to worry about them, as they can travel tension free by implementing these tips.
After all, what's the bottom line?
To keep your back in good condition, and that's what we are going to see as to how we can achieve.
Here are a few ways to alleviate back pain:
1. Ensure that your journey is smooth:
Can driving cause back pain? The answer is yes. The major problem during travel is the potholes and bumps in the road. They turn out to be your greatest enemy. Therefore, you can rely on below alternatives:
A passenger car would be a better option as compared to others like SUV or pickup. In fact, SUV should also be OK. This will ensure a much smoother ride.
Check your shock absorbers. If they are damaged, get them repaired or install new ones.\
Old tires should also be replaced with new ones. Some what lesser tire pressure would also do the trick.
Opt for a cushion over the seat. It adds a layer to give you a smooth experience and gives lower back support while driving.
2.Proper support for your back:
Feet play an important part as they provide the support to the lower back. They take the load and shocks too. Whenever you sit in a car, you need to rest your feet on a hard surface. The angle of the feet should also be proper. This way, they will absorb the load and give rest to your back. In case that you are a driver, choose the option of auto control as far as possible to give your feet support.
3.Warming up:
Just like you do it before starting with your exercise regimen, warm your back in one of these ways:
Make use of a heating pad to warm the lower back muscles.
Heated seats is also a good option to heat up your muscles.
Heat wraps are also available in the market, and you can wrap them up on your back. Keep it warm.
For moist heat, just like an ice pack, there is a heating pack. Heat it before beginning your travel. A microwave can also be used to heat it.
4.Deploy diversions:
If the pain is aggravated and is not stopping at all, then divert your mind by doing other activities like listening to music, enjoying outside nature, playing games and solving puzzles. These are just a few. There are many more things that you can do. All these will divert your mind and make you forget the pain. At least for most of the time.
5.Get out of car and stroll around:
Sitting in a solitary position for a long time is bad for your back. The structure of your spine is such that it requires you to stay in motion. Sitting long puts pressure on the back and spine. A spasm is what you can get.
So, what can you do? Get out of the car while traveling and do some stretching and strolling. Pre-plan for your next stop and decide on the activity.
While you are seated, try to move a bit after a few minutes. Stretch your legs, change the position of your seat a little bit. Sitting rigidly will not serve well. Some kind of motion is always necessary.
Pump your lower legs to keep the blood streaming and give a slight stretch to your hamstring muscles. Any movement that is safe to carry out in the car, will bail you out.
6.Make sure that you are comfortable:
While sitting, ensure that your back is aligned against the back rest of your seat. For this, one can add extra cushioning to the seat. May be a pillow or something. Many options are available in the market. Car seat cushion for sciatica pain is one such product. A towel or a scarf would also serve the purpose.
Avoid keeping anything in your rear pocket. Something like a wallet or a mobile. This leads to misalignment of your back, that may induce the pain.
7.Use a cold pack:
The most common reason for a back ache is due to swelling or an inflammation. It can be reduced by using a cold or an ice pack. It assists in making the tissues numb. Cover the cold pack with a towel or a cloth to prevent ice burns.
ariclle source: http://www.articlecube.com/7-ways-reduce-back-pain-during-road-travel
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7 Ways to Reduce Back Pain During Road Travel
Today I will show you how you can keep that back ache at bay. Those suffering from back problems face difficulties while traveling by road. But now, there is no need to worry about them, as they can travel tension free by implementing these tips.
After all, what's the bottom line?
To keep your back in good condition, and that's what we are going to see as to how we can achieve.
Here are a few ways to alleviate back pain:
1. Ensure that your journey is smooth:
Can driving cause back pain? The answer is yes. The major problem during travel is the potholes and bumps in the road. They turn out to be your greatest enemy. Therefore, you can rely on below alternatives:
A passenger car would be a better option as compared to others like SUV or pickup. In fact, SUV should also be OK. This will ensure a much smoother ride.
Check your shock absorbers. If they are damaged, get them repaired or install new ones.\
Old tires should also be replaced with new ones. Some what lesser tire pressure would also do the trick.
Opt for a cushion over the seat. It adds a layer to give you a smooth experience and gives lower back support while driving.
2.Proper support for your back:
Feet play an important part as they provide the support to the lower back. They take the load and shocks too. Whenever you sit in a car, you need to rest your feet on a hard surface. The angle of the feet should also be proper. This way, they will absorb the load and give rest to your back. In case that you are a driver, choose the option of auto control as far as possible to give your feet support.
3.Warming up:
Just like you do it before starting with your exercise regimen, warm your back in one of these ways:
Make use of a heating pad to warm the lower back muscles.
Heated seats is also a good option to heat up your muscles.
Heat wraps are also available in the market, and you can wrap them up on your back. Keep it warm.
For moist heat, just like an ice pack, there is a heating pack. Heat it before beginning your travel. A microwave can also be used to heat it.
4.Deploy diversions:
If the pain is aggravated and is not stopping at all, then divert your mind by doing other activities like listening to music, enjoying outside nature, playing games and solving puzzles. These are just a few. There are many more things that you can do. All these will divert your mind and make you forget the pain. At least for most of the time.
5.Get out of car and stroll around:
Sitting in a solitary position for a long time is bad for your back. The structure of your spine is such that it requires you to stay in motion. Sitting long puts pressure on the back and spine. A spasm is what you can get.
So, what can you do? Get out of the car while traveling and do some stretching and strolling. Pre-plan for your next stop and decide on the activity.
While you are seated, try to move a bit after a few minutes. Stretch your legs, change the position of your seat a little bit. Sitting rigidly will not serve well. Some kind of motion is always necessary.
Pump your lower legs to keep the blood streaming and give a slight stretch to your hamstring muscles. Any movement that is safe to carry out in the car, will bail you out.
6.Make sure that you are comfortable:
While sitting, ensure that your back is aligned against the back rest of your seat. For this, one can add extra cushioning to the seat. May be a pillow or something. Many options are available in the market. Car seat cushion for sciatica pain is one such product. A towel or a scarf would also serve the purpose.
Avoid keeping anything in your rear pocket. Something like a wallet or a mobile. This leads to misalignment of your back, that may induce the pain.
7.Use a cold pack:
The most common reason for a back ache is due to swelling or an inflammation. It can be reduced by using a cold or an ice pack. It assists in making the tissues numb. Cover the cold pack with a towel or a cloth to prevent ice burns.
ariclle source: http://www.articlecube.com/7-ways-reduce-back-pain-during-road-travel
Increase Success - The Power Of Your Subconscious
You may not be out to acquiring a mansion with expensive cars and the works. You just want to have a comfortable life for you and your family. But the bills keep piling up and your nose is on the grindstone every day. You are not passionate about what you do, but what the heck, it pays the bills. You believe that this is all you got and it can't get any better.You've tried and tried...
The Subconscious Mind's Job Is to Protect
The truth is, you've told your subconscious mind things that it is now protecting you from. Unfortunately, this means you won't get any further. Some of the beliefs you have been carrying around with you are the keys to unlock the door, but they're all broken.
You have faulty belief systems inside and your subconscious mind is configured off those. For example, someone long ago told you that millionaires are unhappy and have too many responsibilities. You do not want to become one because wealth will make you unhappy, unthankful, materialistic and greedy.
Yet, you want a nice house and happiness for your family. Your subconscious says, "You were not born to be rich. Be satisfied with what you have."
Your subconscious mind will do anything to stay on track until you tell it what you want...
Retrain the Mind Through the Subconscious
It takes some soul searching, but the examples above serve to illustrate what can happen inside the mind if you're not in control. However, you will most likely get more out of retraining your mind if you were given the right set of instructions.
You need to learn a bit about how the subconscious works and how you can get by the gatekeeper which stands guard at the door. Once you understand why a belief is faulty, you will have little problem getting the subconscious to change its agenda in that regard. However, there are wonderful tools at our disposal today that can help you get rid of limiting beliefs.
The beliefs that are there now came into being because of the experiences you were going through at the time. Therefore, these were learning experiences. They can be unlearned and replaced with new, far more beneficial, positive beliefs.
You tell your subconscious that it is a new game, new rules ...millionaires are phenomenal and then tell it why this is so.
But, how can we do this? The subconscious seems to be refusing to listen. You must get around the gate keeper - your conscious, thinking mind.
Many do this through hypnotherapy, others through emotional freedom technique (eft.) Both get around the gate keeper very well, and there are other modalities in alternative health that work as well.
Through progressive relaxation and suggestions from the one administering the therapy, the old beliefs or habits can be dislodged. They are customarily replaced with new supportive habits and beliefs over successive sessions.
When it believes, results cause achievements and energies. Your internal thermostat is now set to blissful happiness, wealth, etc. Every thing will open up to you and will be called to action. You will know who to call. You can live in your highest good!. It's your nature.
Conclusion:
Your subconscious mind keeps you small because you told it to do so. Be friendly to your subconscious. Show it why you do not believe old worn out beliefs that have been stored there so long and that you would like them replaced with new ones. There are a number of alternative health modalities you can use to help you do the retraining.
article source: http://www.streetarticles.com/mental-health/increase-success-the-power-of-your-subconscious
Diet For Ectomorphs
A diet for ectomorphs would generally be the same as any other diet for anyone that is looking to put on some mass to their frame. The main difference being, an ectomorph will most likely have to consume more calories each day.
If you don't eat, you will not grow. It really is that simple. If you don’t have an excess of 250 – 500 calories per day, you will not grow. When it comes to eating, you don't want to make things complicated. The most important thing is to just make sure you are eating as many calories as you need to grow. That is it. Don't worry about the timing of the meals, just worry about getting what you need. This is the basic principle of a diet for ectomorphs.
Your diet should focus on foods such as chicken, beef, fish, tuna, rice, sweet potatoes, eggs, cottage cheese, oatmeal, fruit, vegetables, protein powder, peanut butter, and nuts. There are plenty more foods you can eat but these are just the basics for a diet for ectomorphs. You don't want to really be eating fast food and junk food, but if a situation arises where your going to fall short come calories and you need a quick boost, then feel free to grab some fast food. Just don't make it a habit because that stuff is no good for you.
If you feel you just can't eat much food, just take it slow and gradually add more food until your comfortable and hitting your target calories for the day. If you are really struggling, then you can add some whole milk to your diet for some easy liquid calories to give you a jump start. As long as you're not lactose intolerant, milk is easy to drink and provides a good amount of calories. I would supplement my diet with a half gallon of whole milk a day. This provided me with 1200 calories alone from just milk.
While the basic premise of gaining weight is quite simple, the action of it for us ectomorphs can be quite difficult. It may seem like an impossible challenge to eat a large amount of food day in and day out, but it really does get easier. A diet for ectomorphs is not easy but you have to be consistent. If you are not consistent, it won't work out for you. I know first hand what it is like to put in hard work everyday for months to just see myself losing weight due to inconsistency. The feeling sucks but it is totally avoidable. You will most likely fall down along the way but as long as you get right back, you will achieve your goal of becoming bigger.
source: http://www.streetarticles.com/cancer/cancer-patients-may-benefit-from-gingseng
Terlalu Banyak Duduk dan Kurang Olahraga Sebabkan Diabetes
Diabetes melitus tipe 2 merupakan salah satu penyakit metabolisme yang menyerang orang dewasa. Studi menyebut risiko terserang diabetes meningkat jika melakukan dua hal ini. Apa itu?
Peneliti Dr Janne Tolstrup dari University of Southern Denmark, Copenhagen, mengatakan terlalu banyak duduk dan kurang olahraga berperan besar dalam meningkatkan risiko terserang diabetes tipe 2, terutama bagi orang-orang yang kelebihan berat badan atau obesitas.
Kabar baiknya, risiko ini juga dipengaruhi oleh frekuensi olahraga dan berat badan. Dr Tolstrup mengatakan risiko diabetes bisa berkurang jika aktivitas fisik diperbanyak meskipun waktu duduk lebih dari 8 jam per hari.
"Jika Anda memiliki berat badan normal dan tidak mungkin menghindari duduk terlalu lama karena pekerjaan, usahakan diri Anda untuk lebih aktif bergerak di waktu senggang. Hal ini dapat mengurangi risiko terserang diabetes," tutur Dr Tolstrup, dikutip dari Reuters, Kamis (24/3/2016).
Studi Dr Tolstrup dilakukan kepada 72.000 orang. Kebiasaan duduk dan jam kerja mereka dipantau selama periode 2007 dan 2008. Lima tahun kemudian, Dr Tolstrup dan timnya mengecek risiko diabetes partisipan.
Kurang lebih 50 persen partisipan duduk selama 6,3 jam per hari. Ditemukan juga bahwa mereka yang duduk lebih dari 10 jam per hari biasanya berumur muda, berpendidikan tinggi, kurang aktivitas fisik dan memiliki kelebihan berat badan.
Hasil penelitian menemukan bahwa mereka yang duduk lebih dari 10 jam per hari berisiko lebih tinggi 15 persen mengidap diabetes daripada mereka yang duduk kurang dari 6 jam per hari. Peneliti menyebut berat badan dan aktivitas fisik sangat berpengaruh terhadap peningkatan risiko.
sumber: http://health.detik.com/
It Happens to the Body When You Eat Skipping Morning
1 Fatigue
As quoted from the Health Me Up, skip breakfast, you also make the body's metabolism slows down. It makes it easier to feel tired. Eating breakfast followed by lunch, afternoon snack and evening will supply enough energy for the body to move all day, make you more energetic and alert.
2 Balance Hormones Bothered
Starting the day with an empty stomach will greatly affect hormone balance. Hormonal changes will increase the level of cortisol in the body, causing you more easily stressed. No breakfast also make the hormone insulin to rise but also fast decline. As a result the stability of disturbed blood sugar and weight makes it easier to ride.
3 Storing Body Fat
Why were required breakfast? At night, you sleep and do not eat and drink about eight hours. Breakfast, is useful to restore lost energy after overnight fasting. If you missed until noon, the body will be 'confused' and assume that you are starving. As a result, the body will automatically store fat for energy during the move. Do not you let the body store fat because it can invite a variety of diseases.
4. So Negative Mood
Skipping breakfast not only cause hormonal imbalances, but also fatigue. These two factors can make your mood unstable and not ready to get through the day. As a result you are upset or angry so quickly, which could interfere with the performance in office.
5. Eating So Excessive
No breakfast, means you let the stomach empty for longer. When it was lunchtime, you were so angry and wanted 'revenge' with bingeing. So you can not control your appetite and ultimately mengasup calories and more fat than it should need.
"Diligent breakfast make us more disciplined in your diet. Eating regularly will make faster weight down because of a desire not nutritious snack foods was reduced," said registered dietitian and nutrition Emilia E. Achmadi MS. RD.
article source:http://wolipop.detik.com
Benefits of Bathing in the Morning
But, hard work and a shower to wake up early in the morning then becoming useless. Because of its benefits not only make the body clean, fresh and fragrant. But, beyond the body's health also exist. Here in the Morning Bath Benefits:
Improve Endurance Body
Cold shower in the morning will stimulate your body to produce more white blood cells. White blood cells that play a role counteract these attacks of various viruses, germs and bacteria that can be harmful to the health of your body.
You can Reduce Stress
With the start wetting the body with cold water in the morning to make sure all parts of the body to get a supply of oxygen in sufficient quantities. Oxygen demand is met on the organ will be able to reduce the level of stress experienced.
Hair On Your Head Be More Healthy
Cold shower in the morning was also able to maintain and improve the health of the hair or crown of your head. This is because, with the bath water started dingi dpagi today will further strengthen the hair follicles that make the hair does not easily fall out or dull.
Reduce the risk of high blood
According to Frederic Premji, a hypnotherapist from The American Board of Hypnotherapy, custom shower with cold water will lower the risk of high blood pressure, varicose veins and hardening of blood vessels. This is because the cold water will be launched throughout the blood circulation to the organs of the body.
increase fertility
Morning shower with cold water has a positive effect on human reproductive health. The benefit is to increase the production of testosterone in men and estrogen in women. As a result, fertility and passion will increase.
article source:http://riandaprayoga.blogdetik.com
Tips for Safe and Healthy Before Sleeping
Of course we all crave that sleep quality. There must be no hal2 not want to happen disrupt sleep for forgetting / not do things that actually trivial moments before sleep. Thus, you should get used to conduct a safe and healthy habits before bed. Here are Tips for Safe and Healthy Before Sleeping:
Removing Watches and Jewellery Body
When it's time to sleep is also freely move the body including the skin and free of patches and loads such as watches, necklaces, rings, earrings, bracelets, and so forth. Allow the skin to our bodies at rest while we sleep in order to be fit as usual.
Turning off Unnecessary Electricity
Check back furniture electronics we were still on. Just turn off that when lit will not bring any benefit such as tv, lights, water dispenser, radio, computer, refrigerator, heating rice, and others. By turning off unnecessary electricity can minimize the risk of electrical short circuit that could result in fire, and may save money on monthly electricity bills which is currently quite expensive.
Checking Lock Door And Window Home or Apartment
So that no one can get out of the house we should lock the doors and windows properly. When sleep is when we are off guard and many criminals who love moments like that in order to benefit from our loss.
Net-Net or Makeup Make Up Cosmetic
For those who like bersoleh women and do not forget to clean your face before bed with liquid refreshment, cleaning and washing or bathing so that the pores of the face can be freely independent and able to rest overnight full face for the sake of the health of our skin.
Room cleaning and Bed or Beds
Do a little clean-up in the room where we sleep not to get dirt that invites animals and no crumbs and pieces of dirt which can interfere with the comfort of our long sleep. Change bed sheets, pillow cover, bolsters and other regularly to keep dust, dirt and invisible beings can be lost.
Washing Hands And Feet And Rub Teeth Before Bed
Get used to wash both hands and both feet to clean when going to bed so that dirt can be lost germ that can cause diseases and health disorders. Dirt on our bodies also need to be cleaned so that no insects, mice, ants, fleas, and others come to us and do a no-no. Do not forget to brush your teeth before bed so that both bacteria and germs in the mouth can damage your teeth are not very valuable.
Praying to God Almighty
As religious people we have to do a good bedtime prayer and religious beliefs in accordance with each of us. Hopefully we assessed sleep during our worship and our sleep is protected by Almighty God to wake up the next day.
article source:http://riandaprayoga.blogdetik.com
Want to Have a Flat Stomach? Here's How
There are a series of steps that must be performed, including seven this rule to get a flat stomach.
Focus on reducing body fat
It should be set to be your primary goal. When you think about it, it is simple - no matter how perfect your abs, no one will ever see them if they are hidden under a layer of fat. Experts estimate that the level of body fat six pack is perfect for between 6-8 percent. So start measuring your body fat and determine for yourself what you should do to achieve the ideal conditions. No need to get hung up on eating right and exercising to reduce body fat and toning muscles. Everything will follow naturally.
Diligent sit-ups.
Ask what the best exercise to develop abdominal muscles, most will answer with sit-ups. This misconception is why many people give up on their way to a six pack before it ever really began. A study by the University of Virginia, found that a person must do more than 500,000 crunches to burn 1 pound of fat in the body. That means if there is a thin layer of fat covering your stomach muscles, sit-ups will not do anything.
Protein diet.
Not only formed six pack in the gym, but also from your kitchen. You need to change your diet and focus on limiting calories, and get lots of protein. A study published in the American Journal of Clinical Nutrition, found that a high protein calorie controlled diet is the most effective way to reduce body fat and maintain muscle mass.
Forget fast changes.
A study conducted by the American Council of Exercise disclose sports tools that are offered on the market, but the result is less impressive. Each product has a bad effect on muscle activation. You certainly know how it worked when associated with building abdominal muscles.
Focus on integration exercises and core exercises.
If sit-ups and alt gym does not work, there are two things you need to note that the core exercises and practice integration. New research published in the Journal of Strength and Conditioning found that effective integration exercise works your abdominal muscles.
Stay away from high-intensity training.
No matter the type of exercise you choose, try to make it intense. Try to reduce the length and increase the intensity of the training session. Researchers at National Taiwan University found that the higher the intensity of exercise increases the post-exercise metabolic activity, so you will still burn fat well after leaving the gym.
Train your abdominal muscles.
To get a six pack, you need to do a combination of weight training and cardio exercises. Be sure to train your abdominal muscles after your weight training. Weight training will use glycogen as fuel reserves. While cardio workout will burn fat, and gradually define your abdominal muscles.
article source: http://suara.com/lifestyle/2014/08/08/123410/ingin-memiliki-perut-rata-berikut-caranya/
Diabetes As It is advisable to Fasting
"If the blood sugar is unstable, there is a history of ketoacidosis during the 3-month blood sugar above 500 mg / dl and never entered the ICU is not recommended to fast," said Dr. Herrera Nursetiyanto, SpPD, FINASIM written some time ago and on Saturday (12/7 / 2014).
Moreover, fasting is also not recommended for diabetics who have serious complications, infection, she is pregnant, elderly with dementia disorders, as well as episodes of hypoglycemia is more than 2 times.
Typically, episodes of hypoglycemia occurs when low blood sugar levels below 100 mg / dl to arise dizziness, cold sweat, palpitations, tingling, there are some parts of the body numb, kesdaran also declined to be rushed to hospital.
Dr. Herrera recommends, for diabetics who fast should also be allowed to perform blood sugar checks at the beginning of a week of fasting. If the blood sugar levels under 60 mg / dl or above 300 mg / dl fasting should be stopped.
"If the first week of below 60 mg / dl definitely make the afternoon more sugar drop, because there's no way the existing energy to increase blood sugar. If above 300 mg / dl afternoon getting higher because there is no energy being burned so that he broke his own, sugar rose to ketoacidosis, "said a doctor who practices in this Cinere RS Puri.
In addition, patients with diabetes who require insulin injections more than twice a day is also not recommended to fast. Therefore, the relevant blood sugar tends to be unstable. Likewise diabetics who require insulin injections twice and oral drug consumption, not allowed to fast.
article source:http://health.detik.com
Dengue First Aid: Fill fluid to Drink Lots
"Because most of the water out, then the cure is water. Give drinks. WHO in 2011 recommended to not give plain water, but given drinks containing electrolytes and glucose," said Dr. Dr. Leonard Nainggolan, SpPD-KPTI, specialists in internal medicine in RSCM.
This he expressed in the 'SOHO # BetterU: ASEAN Dengue Day', which was held at Hotel Artotel Thamrin, Jl Sunda, Jakarta, Tuesday (10/06/2014).
According to Dr. Leonard, who leaked not only water but also electrolytes and glucose. Because of electrolytes and glucose can facilitate the transport of water from the intestines to the blood vessels.
"So it is recommended instead of plain water, but try white water with electrolytes and sugar, such as sweet tea or electrolyte drinks," he concluded. So how much should you drink?
"First aid prior to the doctor, drink as much as possible., But yes it was, not plain water. How much? Much as can be taken for if good renal function, all of it will be thrown away," said Dr. Leonard.
If the patient is economically disadvantaged, Dr. Leonard advise you to drink a mixture of sugar and salt water. Whatever you want is not prohibited, as long as the patient does not give rise to complaints.
article source:http://health.detik.com
Do not Be Afraid, Hepatitis Can Be Prevented
Hepatitis B and C, for example. According to data Riskesdas 2007, the prevalence of Hepatitis B and Hepatitis C 9.4 percent 2.1 percent.
"The problem of viral hepatitis can not disconnect from the issue of HIV and AIDS, considering that Indonesia is a country with a concentrated HIV epidemic in a population at risk," said Deputy Minister of Health, Prof.. dr. Ghufron Mukti, M.Sc, PhD in a speech at the National Consultation Meeting on the Control of Hepatitis Indonesia Borobudur Hotel, the South Bull Field Road No. 1, Central Jakarta, as quoted on Friday (27/06/2014).
Hepatitis virus itself has 5 forms, ie Hepatitis A, B, C, D, and E. Hepatitis A and E can be prevented through a Clean and Healthy Behavior (PBHS), access to clean water and sanitation as well as the management of the food was good and true.
As for Hepatitis B can be prevented by immunization in infants. Unfortunately, have not found a vaccination for Hepatitis C.
"Hepatitis is a disease that can be prevented and treated," said Wamenkes.
And what efforts can we do to avoid viruses Hepatitis?
There are 6 Hepatitis virus control measures that have been implemented, namely:
1. Promotion of Clean and Healthy Behavior (PBHS).
2. Screening of blood donors by blood transfusion unit of PMI.
3. Early detection of Hepatitis B in pregnant women.
4. Early detection of Hepatitis B in health personnel.
5. Development Surveillance for Hepatitis B and C groups at risk of contracting and transmitting, ie sunti drug users (IDUs), men who have sex with men (MSM), Shemale and female sex workers (FSW).
6. Development Support Medical Care program (PDP) Hepatitis B and C.
article source:http://health.detik.com
Tips Sports Proportionate Let Not Disturb Sleep Quality
In the midst of a big city, a lot of people do not have time to exercise. As a result, most people can only spend time on the clock before the break when sleeping. For those who want to exercise before bed, following the advice of experts, as quoted on Wednesday (04/06/2014):
1. Perform three hours before bedtime
Exercise performed at least three hours before bed time gives the body enough rest and relax after a previous back muscles tense as a result of the move.
"Sports do not just before bed. Good thing the afternoon or 3 hours before bedtime. Sports if you want to do strenuous exercise, if you want to be a light-light. Problem is it'll actually could not sleep because the adrenaline is still high and the body temperature is still hot," explained Dr. Rimawati Tedjasukmana, health experts from sleep Medistra Hospital.
2. Choose casual sports
Dr. Andreas Prasadja, health experts from sleep Mitra Kemayoran Hospital said, it's best if it only had sports night then choose light exercise. Sports can be an option, for example casual jog or brisk walking while listening to the song.
"Actually exercise before sleep was not taboo at all. Sleep is important: it is casual and relaxed. Choose a recreational sport that makes a happy release stress," adds Dr. Andreas or commonly called Dr. Ade.
3. Do not go overboard
"A lot of the wrong perception that yes he can sleep better tired but it is not like that. If exercise does the body tired but the adrenaline goes up, become even more difficult to sleep," said Dr. Ade.
Due to the high adrenaline, the body is not able to sleep soundly despite the tired body condition. In the end someone will actually exercise excessive hours of sleep is important shortcomings.
article source:http://health.detik.com
Tips to Relieve Pain when Activity
Dr. Muh Hasan of Indonesian Association of Physician Neurologist (PERDOSSI) explains that the pain is caused by muscle fatigue and nerves due to work on the body physiological limits. Repetitive activities especially at work becomes the main factor causing the pain.
"Activities with repetitive motions that (work) is our obligation, but in fact if it conforms to the principle of no physiological problem. Problem arises if the repetitive movements in the wrong position and the risk of neuropathy," said Dr. Hasan.
To avoid the risk of illness, Dr. Hasan gave some suggestions that can be followed.
1.'s Position is comfortable.
One way to avoid the pain while doing any activity is to find a comfortable position for the agency. If activities such as office work involving sitting or driving, find a comfortable seating position for posture.
Sit with tense and stiff will put additional pressure on the spine and likely to cause back problems like lower back pain.
"Do not impose excessive bodily function, while backrest that can be muscle and bone is not buffer tired," said Dr. Hasan.
2. A time to rest.
If the activity is done in a long period of time, before appearing soreness sempatkanlah mild stretch for one to two minutes.
Stretching is intended to improve blood circulation and relaxes stiff muscles due to the intensity of the activity undertaken.
3. Consumption of Vegetables and Grains.
While doing activities with repetitive motions, nerves in the body have a risk of bent or squeezed, causing pain.
Vegetables and grains contain lots of B vitamins that the body needs to regenerate cells, especially nerve cells. Consumption of vegetables and grains are irregular and can help balance the body for daily activities.
"Prevention is naturally the easiest and cheapest yes by eating a balanced diet and sufficient. Vegetables and grains contain lots of vitamin B that is good for nerve repair," said Dr. Hasan.
4. If Necessary, Consumption of Vitamin B Supplements Supplement.
Dr Hasan said that the city is a busy society it is difficult to meet the needs of vitamins through food consumption alone so it's good to take vitamin supplements.
"It takes the consumption of vegetables and grains are sufficient to meet the body's need for B vitamins. Suppose that one kilogram of vegetables alone was only equivalent to one grain of vitamin B and not necessarily the people consume a kilo of vegetables a day," said Dr. Hasan.
Furthermore Dr. Hasan asserted should not be afraid to take the pill vitamin B. "Vitamin B is a water soluble vitamin so if there is excess, vitamin B will be released through urine. Unlike vitamin C which if excessive can be a kidney stone," explained Dr. Hasan.
article source:http://health.detik.com
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