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.