Prioritizing Mental Health: Nurturing Well-Being in a Fast-Paced World

Discover the keys to better mental health and well-being. Explore effective strategies, tips, and resources to nurture your emotional and psychological well-being. Enhance self-care, manage stress, and find support for a healthier mind.

In today's fast-paced and interconnected world, our mental health has become a paramount concern. Mental health encompasses our emotional, psychological, and social well-being and plays a vital role in our overall quality of life. However, due to various societal pressures and lifestyle factors, mental health issues have been on the rise. In this article, we will explore the importance of mental health, common challenges faced, and practical strategies to nurture well-being in an increasingly demanding world.

Understanding Mental Health:

Mental health is an essential aspect of our overall health and well-being. It affects how we think, feel, and act, influencing our ability to cope with stress, build relationships, and make meaningful contributions to society. Just as we prioritize our physical health, it is crucial to prioritize and invest in our mental health as well.

Challenges to Mental Health:

1. Stigma and Misconceptions: Despite growing awareness, mental health issues still carry a certain stigma, leading to misunderstandings and discrimination. This prevents many individuals from seeking help and support when needed.

2. High-Stress Lifestyles: The modern world is characterized by demanding work schedules, financial pressures, and social expectations, which can lead to chronic stress and burnout. Neglecting self-care in such circumstances can take a toll on mental well-being.

3. Digital Overload: The advent of technology and social media has brought about new challenges to mental health. Excessive screen time, cyberbullying, and the constant need for validation can contribute to anxiety, depression, and feelings of isolation.

Strategies for Nurturing Mental Health:

1. Promote Open Dialogue:

   • Encourage open conversations about mental health to break down stigmas and foster a supportive environment.
   • Educate yourself and others about different mental health conditions to increase empathy and understanding.

2. Prioritize Self-Care:

• Practice self-care activities that promote relaxation and stress reduction, such as regular exercise, quality sleep, and engaging in hobbies.
• Set boundaries in personal and professional life to maintain a healthy work-life balance.

3. Build Strong Social Connections:

• Cultivate meaningful relationships with friends, family, and supportive individuals who promote positive mental well-being.
• Engage in social activities and join communities that share your interests and values.

4. Practice Mindfulness and Meditation:

   • Incorporate mindfulness techniques, such as deep breathing exercises and meditation, into your daily routine to manage stress and enhance mental clarity.
   • Take time to be fully present in the moment and appreciate the simple joys of life.

5. Seek Professional Help:

• If you are experiencing persistent mental health challenges, do not hesitate to seek professional help. Mental health professionals can provide guidance, therapy, and medication if necessary.

6. Disconnect from Digital Overload:

   • Set boundaries for technology usage and allocate screen-free time for relaxation, hobbies, and face-to-face interactions.
   • Filter your social media feeds and prioritize genuine connections over virtual validation.

7. Practice Gratitude and Positive Thinking:

• Cultivate a mindset of gratitude by focusing on the positive aspects of your life and expressing appreciation for them.
• Challenge negative thoughts and replace them with positive affirmations to foster a more optimistic outlook.

Prioritizing mental health is essential for leading a fulfilling and balanced life. By understanding the importance of mental well-being, acknowledging the challenges we face, and adopting practical strategies to nurture our mental health, we can navigate the complexities of the modern world with resilience and strength. Remember, taking care of your mental health is not only a personal responsibility but also a collective effort to build a healthier and happier society.

Superfoods for Boosting Your Immune System: Enhance Your Health Naturally

Boost your immune system naturally with superfoods! Discover the top superfoods packed with essential vitamins, minerals, and antioxidants to strengthen your body's defense against illness and promote overall well-being. From nutrient-rich fruits and vegetables to immune-boosting herbs and spices, learn how to supercharge your health and support your immune system's optimal functioning. 

In today's fast-paced world, maintaining a strong and resilient immune system is essential for overall well-being. While there is no magic pill to prevent illness, incorporating nutrient-rich superfoods into your diet can significantly bolster your immune system's defenses. These superfoods are packed with vitamins, minerals, antioxidants, and other vital compounds that support immune function. In this article, we will explore a variety of superfoods that can help strengthen your immune system and keep you healthy.

1. Citrus Fruits: 

Citrus fruits, such as oranges, grapefruits, lemons, and limes, are renowned for their high vitamin C content. Vitamin C is a powerful antioxidant that helps stimulate the production of white blood cells, which are crucial for fighting infections. These fruits are also rich in flavonoids, which have been shown to enhance immune system activity. Including a daily dose of citrus fruits in your diet can provide a natural immune boost. 

2. Berries:

 Berries, including blueberries, strawberries, raspberries, and blackberries, are not only delicious but also packed with immune-boosting nutrients. They are rich in antioxidants like vitamin C and anthocyanins, which have anti-inflammatory properties. These compounds help protect the immune cells from damage and aid in overall immune system functioning. Enjoy a handful of berries as a snack, add them to your morning oatmeal, or blend them into a refreshing smoothie. 

3.Garlic: 

Garlic is a culinary superstar that also possesses potent immune-enhancing properties. It contains a compound called allicin, which exhibits antimicrobial and antiviral effects. Allicin helps activate immune cells and may assist in fighting off infections. Incorporate fresh garlic into your meals or consider taking a garlic supplement to enjoy its immune-boosting benefits. 

4.Yogurt: 

Probiotics, the beneficial bacteria found in yogurt and other fermented foods, play a significant role in supporting a healthy immune system. They help maintain a balanced gut microbiome, which is closely linked to immune function. Yogurt is also rich in vitamin D, which helps regulate immune responses. Opt for plain, unsweetened yogurt with live cultures to reap the maximum benefits.

5.Leafy Greens: 

Leafy greens, such as spinach, kale, and Swiss chard, are nutritional powerhouses that provide a wide array of vitamins and minerals. They are particularly rich in vitamin C, vitamin E, and antioxidants like beta-carotene. These nutrients contribute to the production of immune cells and help protect the body against oxidative stress. Incorporate leafy greens into salads, smoothies, or sauté them as a side dish for a vibrant immune-boosting meal.

6.Ginger: 

Ginger has been used for centuries for its medicinal properties and immune-enhancing benefits. It possesses anti-inflammatory and antioxidant properties, which can help reduce inflammation in the body and support immune function. Ginger can be consumed fresh, as a tea, or added to various dishes to add a zing of flavor and immune-boosting goodness.

7.Nuts and Seeds: 

Nuts and seeds, including almonds, walnuts, sunflower seeds, and chia seeds, are rich in essential nutrients and healthy fats. They are excellent sources of vitamin E, which acts as an antioxidant, protecting immune cells from damage. Incorporate a handful of nuts and seeds into your daily diet as a snack or add them to salads, yogurts, or smoothies.

Incorporating superfoods into your daily diet is an effective way to strengthen your immune system naturally. The vitamins, minerals, antioxidants, and other beneficial compounds found in these superfoods work synergistically to support immune function, protect against

Beat the Heat: Common Diseases to Watch Out for in Summer

As the sun shines brightly and temperatures soar during the summer months, it's essential to be aware of the various diseases that can pose a threat to your health. While summer is a time for fun and outdoor activities, certain ailments become more prevalent during this season. In this article, we will explore some of the common diseases to watch out for in summer and provide tips on prevention and management.

1. Heatstroke: One of the most serious conditions associated with hot weather is heatstroke. It occurs when the body overheats and fails to regulate its temperature adequately. Symptoms include high body temperature, rapid heartbeat, dizziness, nausea, and confusion. To prevent heatstroke, stay hydrated, avoid prolonged sun exposure, wear lightweight clothing, and seek shade or air-conditioned spaces when necessary. 

2. Sunburn: Excessive exposure to the sun's ultraviolet (UV) rays can cause painful sunburns. It can range from mild redness to severe blistering and peeling of the skin. Protect yourself by applying sunscreen with a high SPF, wearing wide-brimmed hats, and using sun-protective clothing. Seek shade during the peak sun hours and avoid tanning beds, as they also emit harmful UV radiation.

3. Foodborne Illnesses: Summer is a season when foodborne illnesses tend to increase due to factors like higher temperatures and outdoor gatherings. Bacterial contamination can occur if food is not stored or cooked properly. To minimize the risk, practice good food hygiene, such as washing hands before handling food, storing perishables at the correct temperature, and avoiding cross-contamination. Ensure that meats are cooked thoroughly and refrigerate leftovers promptly.

4. Dehydration: The combination of hot weather and increased physical activity can lead to dehydration. When the body loses more fluids than it takes in, dehydration occurs. Symptoms include excessive thirst, dry mouth, fatigue, and dizziness. Stay hydrated by drinking plenty of water throughout the day, even if you don't feel particularly thirsty. Avoid excessive alcohol consumption and sugary drinks, as they can contribute to dehydration.

5. Lyme Disease: Summer is prime time for outdoor activities, which also means a higher risk of tick bites and Lyme disease. Lyme disease is caused by the bacterium Borrelia burgdorferi and is transmitted through tick bites. Symptoms may include fever, fatigue, joint pain, and a characteristic bullseye-shaped rash. To prevent tick bites, wear long sleeves and pants, use tick repellents, and perform regular tick checks after spending time in wooded or grassy areas.

6. Seasonal Allergies: Summer brings not only warmth but also a surge in pollen levels, triggering seasonal allergies. Common symptoms include sneezing, itchy eyes, runny nose, and congestion. Minimize exposure to allergens by keeping windows closed, using air purifiers, and showering after spending time outdoors. Over-the-counter antihistamines can help alleviate symptoms, but consult a healthcare professional for appropriate advice. 
   

While summer is a time for relaxation and outdoor enjoyment, it's important to be aware of the potential diseases and take necessary precautions. By staying informed, practicing good hygiene, and taking preventive measures, you can minimize the risk of these common summer ailments and make the most of the sunny season with a healthy and happy body. Remember, prevention is key, so stay safe and enjoy your summer to the fullest!

Understanding Hernia Nucleus Pulposus: Causes, Symptoms, and Treatment

Hernia Nucleus Pulposus (HNP), commonly known as a slipped disc or herniated disc, is a spinal condition that can cause significant pain and discomfort. It occurs when the soft inner core of a spinal disc, called the nucleus pulposus, protrudes through a tear in the outer layer of the disc. This article aims to provide a comprehensive overview of HNP, including its causes, symptoms, and available treatment options.

Causes of Hernia Nucleus Pulposus:

The primary cause of HNP is the natural degeneration of the intervertebral discs that act as cushions between the vertebrae in the spine. Over time, these discs lose moisture and become less flexible, making them more prone to injury. Factors that can contribute to the development of HNP include:

1. Age: The risk of developing HNP increases with age as the spinal discs undergo degenerative changes.
2. Repetitive Movements: Activities or occupations that involve repetitive bending, lifting, or twisting motions can strain the spinal discs and lead to herniation.
3. Obesity: Excess body weight puts added pressure on the spinal discs, making them more susceptible to injury.
4. Trauma: A sudden traumatic event, such as a fall or car accident, can cause a herniated disc.
5. Genetic Factors: Some individuals may have a genetic predisposition to developing HNP due to inherited traits that affect the structure and strength of the spinal discs.

Symptoms of Hernia Nucleus Pulposus:

The symptoms of HNP can vary depending on the location and severity of the herniation. Common signs and symptoms include:

1. Back pain: This is the most common symptom, ranging from mild to severe and localized or radiating to other parts of the body.
2. Radiculopathy: Compression of a spinal nerve root can cause pain, numbness, or tingling sensations that radiate along the nerve pathway. For example, a herniation in the lower back may lead to sciatica, characterized by pain radiating down the leg.
3. Muscle weakness: If the herniated disc compresses a nerve, it can result in muscle weakness, particularly in the areas served by the affected nerve.
4. Loss of bladder or bowel control: In rare cases where a large herniation puts pressure on the nerves controlling bowel or bladder function, there may be a loss of control, which requires. 

Treatment Options for Hernia Nucleus Pulposus:

The treatment approach for HNP depends on the severity of symptoms and their impact on the patient's quality of life. Most cases of HNP can be managed with conservative treatments, including:

1. Rest and Activity Modification: Taking a break from activities that exacerbate the pain and gradually reintroducing physical activity under the guidance of a healthcare professional.
2. Pain Medications: Over-the-counter pain relievers or prescription medications may be recommended to alleviate pain and reduce inflammation.
3. Physical Therapy: Specific exercises and stretches can strengthen the back muscles, improve flexibility, and promote proper spinal alignment.
4. Epidural Steroid Injections: In some cases, corticosteroid injections into the space around the affected nerve can provide temporary pain relief and reduce inflammation.
5. Surgical Intervention: If conservative measures fail to provide relief or if there is severe nerve compression or loss of function, surgery may be considered. The most common surgical procedure for HNP is a discectomy, which involves removing the herniated portion of the disc to relieve pressure on the nerves.

Prevention and Lifestyle Considerations:

While it may not be possible to prevent HNP entirely, certain lifestyle choices can help minimize the risk or progression of the condition. These include:

1. Maintaining a healthy weight to reduce stress on the spine.
2. Practicing proper lifting techniques and using ergonomic equipment when necessary.
3. Engaging in regular exercise to strengthen the back muscles and improve spinal stability.
4. Using good posture and ergonomically designed furniture while sitting and standing.

Hernia Nucleus Pulposus can cause significant discomfort and impact an individual's quality of life. Understanding the causes, symptoms, and available treatment options is essential for proper management. While conservative treatments are often effective, surgical intervention may be necessary in severe cases. By adopting a healthy lifestyle and taking preventive measures, individuals can reduce the risk of developing HNP or mitigate its progression. If you suspect you have HNP or are experiencing persistent back pain, it is crucial to consult a healthcare professional for an accurate diagnosis and personalized treatment plan.

Understanding GERD: Causes, Symptoms, and Treatment Options

introduction: Gastroesophageal reflux disease (GERD) is a common digestive disorder that affects millions of people worldwide. It occurs when the contents of the stomach flow backward into the esophagus, causing a variety of uncomfortable symptoms. In this article, we will delve into the causes, symptoms, and available treatment options for GERD.

1. Causes of GERD: GERD is primarily caused by a malfunctioning of the lower esophageal sphincter (LES), a ring of muscle that normally prevents stomach acid from flowing back into the esophagus. When the LES weakens or relaxes abnormally, stomach acid and digestive juices can escape, leading to the development of GERD. Some common factors that can contribute to the weakening of the LES include:

a) Obesity or excess weight b) Hiatal hernia, a condition where a part of the stomach bulges into the chest cavity c) Pregnancy d) Smoking e) Certain medications, such as antihistamines, painkillers, and some antidepressants

2. Symptoms of GERD: GERD can manifest through a range of symptoms that can vary in severity from person to person. Common symptoms include:

a) Heartburn: A burning sensation in the chest, often after eating or lying down. b) Regurgitation: The feeling of acid backing up into the throat or mouth. c) Difficulty swallowing or a sensation of food getting stuck in the throat. d) Chronic cough or hoarseness. e) Chest pain, which can sometimes mimic heart-related conditions.

It is important to note that while occasional acid reflux or heartburn is common and not necessarily indicative of GERD, persistent or recurrent symptoms should be evaluated by a healthcare professional.

3. Diagnosis and Treatment: If you suspect you have GERD, it is essential to seek medical advice for a proper diagnosis. A healthcare professional will review your symptoms, medical history, and may recommend additional tests to confirm the presence of GERD and rule out other conditions. Common diagnostic procedures for GERD include:

a) Upper endoscopy: A thin, flexible tube with a camera is passed through the throat to examine the esophagus and stomach. b) Esophageal pH monitoring: A device is inserted into the esophagus to measure the level of acidity over a 24-hour period.

Treatment options for GERD aim to alleviate symptoms, heal any damage to the esophagus, and prevent complications. They may include:

a) Lifestyle modifications: This can include losing weight if overweight, avoiding trigger foods (spicy, fatty, acidic), and elevating the head of the bed to prevent acid reflux during sleep. b) Medications: Over-the-counter antacids, H2 blockers, and proton pump inhibitors (PPIs) can help reduce stomach acid and relieve symptoms. c) Surgery: In severe cases or when other treatments fail, surgical procedures like fundoplication can be considered to strengthen the LES and prevent acid reflux.

4. Complications and Long-term Outlook: If left untreated, GERD can lead to complications such as esophagitis (inflammation of the esophagus), esophageal strictures (narrowing), and Barrett's esophagus (a precancerous condition). Regular monitoring, adherence to treatment plans, and lifestyle changes can help manage GERD effectively and minimize the risk of complications.

Conclusion: GERD is a chronic digestive disorder characterized by the backflow of stomach acid into the esophagus, causing various symptoms such as heartburn, regurgitation, and difficulty swallowing. It is crucial to consult a healthcare professional if you experience persistent or recurrent symptoms. With proper diagnosis and treatment, including lifestyle modifications,

Summer is coming? do this important thing

Here are tips for dealing with hot weather:

 1. Prevent dehydration by drinking lots of water, don't wait for thirst.

 2. Avoid caffeinated drinks, energy drinks, alcohol, and sugary drinks.

 3. Avoid contact with direct sunlight, use a hat or umbrella.

 4. Wear clothes that are light and loose.

 5. Avoid using dark colored clothes so as not to absorb heatheat. 

 6. Do not leave anyone in the vehicle in a parked condition, either with the window open or closed.

 8. Use a minimum of 30 SPF sunscreen on skin that is not covered by clothes before leaving the house.

 9. Keep a spray bottle of cold water in the vehicle.

 Be alert when symptoms appear:

 1. Excessive sweating.

 2. Skin feels hot and dry.

 3. A feeling of pounding or a feeling that the heart is beating faster.

 4. The skin looks pale.

 5. Cramps in the legs and abdomen.

 6. Nausea, vomiting, dizziness.

 7. Urine is scanty and dark yellow.

 If these symptoms appear, cool the body with a wet cloth or wet sponge on the wrists, neck and other body folds and drink lots of water.

 If you still have symptoms, immediately visit the nearest health facility to get treatment.

Want healthy and strong bones? follow these tips

Like other organs of the body, we also need to maintain bone health, because bone development and growth are not always optimal.  when you turn 30 years old, that's when the peak growth of bone mass.  After that, bone mass will slowly decrease with age.  This decreased bone mass will increase the risk of osteoporosis and bones that break easilyeasily. 

To maintain bone strength, we often drink milk and supplements.  Strong bones contain elements of bone mass which contains intact tissue and minerals.  The higher the mineral, the denser and stronger the bones.

 Several factors can affect bone health, including: age, weight, amount of calcium consumed, genetics, physical activity or exercise, smoking and drinking alcohol, gender, health conditions, and long-term drug consumption.

Women have a higher risk of developing osteoporosis than men.  People who are anorexic or bulimic have an increased chance of developing osteoporosis.  The use of corticosteroids tends to have a risk of developing osteoporosis.

Did you know that there is a natural and easy way to maintain bone health?  Let's follow this simple description:

1.Stop Smoking and Alcohol

 Stop smoking and consuming alcoholic beverages.  Active smoking can reduce bone density and alcohol has been shown to interfere with the performance of the body's vital organs, including inhibiting the stomach from absorbing calcium and vitamin D. Alcohol also affects bone and liver health hormones which activate vitamin D so that the osteoporosis process comes more quickly.

 2.Consume Calcium-Loaded Foods

 Calcium is an important mineral that bones need.  Calcium functions to replace old and damaged bone cells with new bone cells.  The need for this mineral is different for women and men.

Women aged 19-50 years need calcium intake of 1,000 mg a day and over the age of 50 years need calcium of 1,200 mg a day.  Men in the age range of 19-70 years need 1,000 mg of calcium a day and over 70 years of age need 1,200 mg of calcium a day.

The source of calcium can be found in broccoli, almonds, foods derived from milk derivatives, spinach and soybeans.

3.Meet the Needs of Vitamin D

 We already know that bones need vitamin D which is useful to help absorb calcium.  Calcium plays a role in activating proteins needed in bone growth and development.  You can get vitamin D by sunbathing regularly from early morning until 09.00 or by exercising.  Don't forget, fill your intake of foods that contain vitamin D, namely fatty fish, liver, and cheese.

4.Do Regular Exercise

Do regular exercise every day according to ability.  The easiest exercise is a brisk thirty minute walk every day in the morning sun.  You can also climb ten stairs five to six times and do weight training or go to the gym.  It can strengthen muscles and bone density.

 If you want to have healthy and strong bones, complete it with a balanced food intake according to the needs of the bones and do regular physical exercise and leave things that can damage bone health from now on.

When Stomach Acid rises, Do these 6 first aid

It is important for you to know first aid when stomach acid rises, especially if you have a history of stomach acid.  This condition not only causes discomfort, but can also get worse if left untreated.

 There are various first aid steps to know.  This step can be done when you don't have medicines when symptoms of increased stomach acid appear.

 This first aid can reduce the discomfort that arises.  Some steps that can be taken include:

 1. Loosen the clothes worn

 When stomach acid rises, it is recommended to loosen the belt or unbutton the pants you are using.  This is because one of the triggers for stomach acid to rise is pressure on the stomach as a result of wearing clothes or pants that are too tight.

 2. Upright sitting position

 If stomach acid rises while lying down, try to get up and sit up straight.  Upright posture can reduce pressure on the valve between the esophagus and stomach, thereby stopping stomach acid from rising.

 3. Elevate head position

 If acid reflux occurs at night or when bedtime arrives, sleep with your head higher.  If necessary, support the waist with a pillow so that the sleeping position forms an angle of 30-45 degrees.  This sleeping position can relieve the discomfort you feel.

 4. Consuming drinks containing ginger

 Ginger is known to contain phenolic acids which are thought to be able to relieve irritation in the digestive tract and prevent stomach acid from rising.

 The content of anti-inflammatory substances in ginger can also relieve nausea which usually also appears when stomach acid rises.

 5. Chewing gum

 Chewing gum can relieve symptoms of increased stomach acid, because the movement of chewing can increase saliva production and make you swallow more.

 This action can dilute and clean stomach acid in the esophagus, so that the symptoms of stomach acid improve.

 6. Consume honey

 Consumption of honey can relieve symptoms of increased stomach acid, because the content in it can protect the esophagus wall from irritation, and even reduce inflammation.

 To get the benefits of this honey, you can consume 1 teaspoon of honey directly or you can mix it in warm water or tea.

 In addition to the above, other steps that can be taken to deal with rising stomach acid are changing eating habits and paying attention to healthy eating patterns such as avoiding foods that are high in fat and spicy.  Also avoid eating large portions, eating too fast, and sleeping after eating.

 Don't forget to control your weight, stop smoking, stop consuming alcoholic beverages, and do regular exercise.

Pay attention to this, How to Maintain Your Heart Health

Heart disease or cardiovascular disease is a health condition that affects the heart and blood vessels.  Several types of disorders that are included as heart disease are atherosclerosis (plaque buildup in the blood vessels), coronary heart disease (plaque buildup in the arteries in the heart), heart attacks, and strokes.

 For those living with heart disease, managing risk factors such as blood pressure, weight, and blood cholesterol levels is important.  These risk factors must be kept within normal limits so as not to cause further disturbances.

 In order to manage these risk factors, it is important to make healthier lifestyle changes.  Here are some tips that can be done if you live with heart disease, as well as to maintain heart health.

 1. Limit Saturated Fat Intake

 Saturated fats are commonly found in animal products, coconut oil and palm oil.  Limiting saturated fat intake is important for maintaining cholesterol levels, where high levels of bad cholesterol can cause blockage of blood vessels associated with heart attacks and strokes.  To limit saturated fat intake, limit consumption of red meat and choose low-fat dairy products.

 2. Choose the Right Oil

 In addition, choosing the type of oil for cooking and how to cook it is also important to limit saturated fat intake. Coconut oil and palm oil which are commonly used for cooking actually have a high content of saturated fat. Especially when used for frying, the oil absorbed in food is definitely not small.

 To replace it, using Tropicana Slim Extra Virgin Olive Oil can be a healthier choice.  Tropicana Slim Extra Virgin Olive Oil is made with oil from selected olives, 100% pure extra virgin olive oil, contains high Vitamin E, and is low in saturated fat so it is good for maintaining cholesterol levels and heart health.  Don't forget, it is highly recommended to cook by sautéing or baking, which doesn't cause a lot of oil to be absorbed into the food.

 Also make sure you regularly consult with your doctor or health professional.  Do routine checks and take medication according to doctor's advice if needed.

 3. Increase Fiber Consumption

 Fiber plays an important role in helping to lower bad cholesterol levels, so it is important to consume enough fiber every day.  Sources of fiber that can be selected include fruits, vegetables, oats, brown rice, and whole grains.  Based on the Balanced Nutrition Tumpeng, it is recommended to consume 2-3 servings of fruit and 3-5 servings of vegetables each day.

 4. Exercising Routine and Maintaining Weight

 Regular exercise and maintaining a normal weight are important in treating heart disease.  For those who are overweight, losing weight will have a positive effect on blood pressure and cholesterol levels.  Regular exercise is not only beneficial for maintaining weight, but also for maintaining blood pressure and cholesterol levels.

 By following these tips, heart problems can be controlled and heart health can be maintained.  Don't forget to also use Tropicana Slim Extra Virgin Olive Oil for cooking to make the meal healthier.

Love your eyes, do these tips

These are some tips that can be done to care for the health of your eyes.  Here are some recommended ways to maintain eye health:

 1. Examine the eyes every 12 months

  Having your eyes checked regularly is very important.  Vision problems that are left untreated will get worse, so you should avoid wearing contact lenses or glasses that are no longer suitable for you because they can cause vision problems and headaches.

 2. Anti-UV glasses

 Use anti-UV glasses when you are doing outdoor activities.  UV rays can do serious damage to the eyes.  When buying glasses, make sure they reflect at least 98% of UV radiation.

 3. Nutrition for the eyes

 Take care of nutritional intake for your eyes.  Vitamins and antioxidants can prevent, or at least slow down macular degeneration and cataract growth.  Good nutrition for the body is also good for the eyes.

 4. Use of sufficient light

 Working in low light can cause eye fatigue, but too bright a light is not good either. If you work on a computer, use a desk lamp that glows softly from the side.  Reduce the brightness level of the monitor.  The color will not be too sharp, but it will be more comfortable for the eyes.

 5. Rest your eyes

 This method is very simple, you just rest.  Almost everyone feels their eyes become uncomfortable after sitting all day in front of a computer screen.  This is due to the eye blinking 25% less than usual, which causes dry eyes.

 One thing you can do is close your eyes and count to 5 before opening them again.  Another thing is to turn away from the monitor screen and focus on a distant object.  Do this for a few minutes every 30 minutes.

 6. Look for contact lenses with good quality

 Not all contact lenses are the same.  Some are safe for your eyes, and some are at risk of damaging your eyes. Choose contact lenses with good quality.

 7. If you wear contact lenses, take good care of them

 Contact lenses aren't that much of a hassle, but you can't neglect cleaning either.  Every time you put on or take off your contact lenses, rinse them.  You should also change the fluid, when you put it in place when you sleep at night.

 8. Wear contact lenses according to the recommended schedule

 There are people who wear contact lenses longer than intended.  This is not a good thing.  While the quality of the lenses won't suffer, protein buildup can cloud your vision.  Another thing to consider is, the longer you wear your contact lenses, the higher the risk of your eye getting an infection.

 9. Use monitor filters

 To reduce glare and radiation emitted by the monitor screen, use a monitor glass filter.  Use a filter that can reduce the effect of radiation, not just dim the monitor light.

 10. Place work papers so that they are easy to read when at the computer

 The next way to maintain eye health is to put paper on the work table.  If you have to work by copying or reading paperwork, place the worksheets at an even distance from your monitor.  This is so you don't have to focus back and forth to read your working papers, after reading on the monitor screen.

Are you a gadget freak? Use these 5 tips

Using the gadget is very tiring for the eyes.  Basically, focusing on the same object, staring in one direction continuously and at the same distance can have an adverse effect on the eye muscles, and can damage vision.

 There are several tips you can do to maintain eye health, especially for gadget users.

 1. Use Dark Mode

 Dark mode can be found on a number of Apple and Android smartphones with modern operating systems.  The suit makes the eyes more comfortable.  But that is not a solution to the problem of dry or tired eyes due to too infrequent blinking.

 2. Use Anti-Radiation Goggles

  For those of you who already wear glasses, try to check again whether your glasses have an anti-radiation feature.  For those who don't use glasses for daily activities, you can wear them only when you are active in front of the computer.

 3. Set / Change Body Position

 There are several factors that come from the gadget and your body position that can cause vision problems.  Starting from the lighting, the location of the monitor, the position of the chair, to the duration of the break.

 Sitting position

 The sitting position should be as comfortable as possible by adjusting the chair height so that you can keep your feet on the floor and your body straight.

 Computer screen position

 When setting up the actual computer screen it is recommended that it should be 15-20° below your eyes, which is about 10-13 cm measured from the center of the screen and 50-70 cm from your eyes.

 Resting Eyes

 Rest your eyes for 15 minutes after staring at a computer screen for more than two hours without a break.  Every 20 minutes, try to stare at something other than the screen for 20 seconds so your eyes change focus.

 Frequent Flashing

 Frequent blinking is useful for keeping the surface of the eyeball moisturised, so it is recommended that the eyes blink frequently.

 4. Consumption of healthy foods that are good for eye health

 Choose fruits and vegetables that can protect the eyes including from diseases such as cataracts and myopia.  Here are some types of vegetables and fruit that can protect eye health:

 Carrots, Broccoli, Spinach, Tomatoes, Avocados, Bananas, Mangoes, Sweet Potatoes.

 5. Routine Eye Examination to the Doctor

 If you have started to feel symptoms that interfere with your vision, immediately check your eyes with a doctor so you know what causes them and how to treat them.

You always work with a computer? Check out the following 6 tips

  Those of you who have a full day routine of working in front of the computer, try to adjust this routine while working to avoid health problems that may arise.  Try the following ways to stay healthy even if you work all day at the computer: 

1. Set your sight distance.  

Adjust the viewing distance to the computer.  If the visibility is unbalanced, the eyes and joints will be at risk for problems such as dry eyes, neck and shoulder pain.

2. Drink Water

Drinking plenty of water also helps keep your skin moisturised.  Besides that, drinking lots of water causes you to have to go to the restroom which makes you have to move your body.

3. One Hour Alarm

Take a little time to move your body every now and then.  This is very necessary to stretch the muscles and improve blood flow.  Set an hour or two alarm to do it.  No need for difficult movements, just go around the room you work or go down the stairs sufficiently.

4.  Take the Stairs and Walk

If you work in a high-rise building, go down two floors before your room is then continue up two floors using the stairs.  Another way is to choose a parking lot that is a bit far away, so you have the opportunity to walk.  

5.Set Screen Display

  Adjust the size of the display on your computer screen.  Try not to be too small and too bright because it will result in eye fatigue and headaches.  

6. Flashing

  In addition to blinking, closing your eyes for a while is also beneficial for resting them. Apart from blinking, closing your eyes for a while is also beneficial for resting them.