Kurangi jenis makanan yang mendorong depresi. Konsumsi lebih banyak jenis makanan yang bisa mengurangi depresi. Cobalah jenis makanan Mediterania. Tingkatkan asupan asam lemak omega tiga dan folat. Amati dampak pola makan terhadap suasana hati.

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Processed foods like processed meats, chocolates, sweet desserts, fried foods, processed cereals, and high-fat dairy are known to relate to more symptoms of depression. Foods that relate to fewer symptoms of depression include fruits, vegetables, and fish. Increasing your intake of these foods will give your body more nutrients and vitamins that can make your body healthier. The Mediterranean Diet, referring to the region of the world where the diet is most typical, emphasizes eating fruits, vegetables, fish, nuts, legumes and olive oil. This diet also avoids alcohol, which is a depressant itself. While there is no evidence that increasing intake of omega-3 fatty acids or folate alone is enough to treat depression, omega-3 fatty acids and folate may have some effects in treating depression when they are used along with another type of therapy. Watch your mood a couple of hours after you eat particular foods. If you notice a particularly good or bad mood, think about what food you recently ate. Do you notice a pattern with certain types of foods? You don’t need to keep detailed notes of every nutrient you take in, but it is important to pay attention to what you eat and how it makes you feel to avoid falling back into depression.


Kurangi jumlah Anda mengicaukan dan mengicaukan ulang. Buat akun Twitter lainnya. Selektiflah dalam menggunakan klien Twitter. Mengicaukan blog dapat mengakibatkan duplikasi konten. Kirimkan pesan teks atau surel dengan pengguna Twitter yang merupakan teman baik atau kolega Anda.

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Twitter has set what they believe are reasonable limits for personal tweeting. Dial back your tweeting for a week, to see if your results actually improve as you are more discerning. If you do not want to limit your tweets or follows, then make a second or third free Twitter account. Try to associate the accounts to each other, so that it will be easy to gain followers who are familiar with your first account. Choose whether you want to use your computer, phone or blog and stick to that client. Reducing your Twitter clients will help you to remain within API limits and keep you out of Twitter Jail. If you want to post links to your blog yourself, unlink your website from your Twitter account.  Every time you post new content, you website may push it to Twitter. If you do not want to tweet new content yourself, then linking your accounts may be the best option. Make sure other website or blog editors are not updating the site more than 100 times per hour or 1,000 times per day, or your blog can put you in Twitter Jail. Direct messaging limits may be easy to reach if you are using them for work or important conversations. Reach out via email or phone to save time with work conversations or networking.


Kurangi jumlah air jika nasi terlalu lunak. Manfaatkan nasi yang terlalu lembek. Sesuaikan jumlah air dengan ketinggian tempat tinggal Anda. Selesai.

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Next time you make rice, use 1/4–1/2 cup (30–60 mL) less water per cup (240 mL) of rice. This should cook the rice for a shorter period of time, and give it less water to absorb. Mushy, split grains can still be tasty if used in the right recipe. Consider these options to make the mushy texture less noticeable:  Fry it to remove that excess moisture Turn it into a sweet dessert Add it to any soup, baby food, or homemade meatballs If you live at 3,000 feet (910 m) or above, you may notice your rice ends up undercooked. If this happens, add an extra 1/4–1/2 cup of water per cup of rice (30–60 mL water per 240 mL rice). The lower air pressure at high altitude causes water to boil at a lower temperature, so the rice will take longer to cook. The more water you add to a rice cooker, the longer it will continue to cook. Consult the rice cooker instructions or contact the manufacturer if you cannot find the correct amount of additional water. The amount necessary varies with altitude.


Kurangi jumlah bantuan atau pemberian Anda. Pastikan apa yang ia pinjam dari Anda dikembalikan. Jangan membuat pengeluaran yang lebih besar daripada pengeluaran yang mampu Anda lakukan untuk orang yang bersangkutan. Jangan terlalu sering membantunya. Tahan keinginan untuk membantu atau memberi lebih banyak. Bicarakan mengenai perasaan atau kekesalan Anda.

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Do you find yourself running a lot of errands for your boss that are not in your job description, constantly babysitting your cousin’s children, bailing your son out of trouble every time you turn around, doing your “study” partner’s work just so you can be done? Do you cancel plans because the other person had a rough day and needs to talk? If you’re doing these types of things for someone on a regular basis – for free – consider yourself being taken advantage of, unfortunately.  It's important to set boundaries when dealing with someone you think is taking advantage of you. Your boundaries should limit the impact their behaviors have on you. For example, you might tell them that you won't answer your phone after 9:00 p.m., even if it's an "emergency." Be sure to follow through with consequences if they violate your boundaries.  Unless they are doing as much for you, even if in other ways, pull back on your support. You will likely meet resistance, so kindly explain your reasons. It’s in their hands at that point. Rent is due in three days, but your friend still hasn’t returned the $300 you lent her three weeks ago. A colleague “borrows” an idea, then basks in the glory when others rave about his or her brilliance. If someone is constantly borrowing from you but not returning (or crediting) what’s borrowed, that person is, essentially, stealing from you right under your nose. Stealing from you and using you are on the same side of the coin, which is not heads up for you.  In the case of borrowed items, ask the person to return what’s been borrowed before you lend anything else. If nothing’s returned, don’t loan again. In the case of borrowed ideas, decide if addressing the issue would create a bigger issue. If not, talk about it and in the future be careful about what you share and with whom. Pull out your calculators and add up how much the person is costing you. Is your partner living with you for free, or only paying the utility bills, for instance? Do you find yourself always picking up the restaurant...


Kurangi jumlah detergen yang digunakan. Jangan mengisi tabung mesin cuci dengan terlalu banyak pakaian. Waspada terhadap air sadah.

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Laundry soap is highly concentrated, and a little bit goes a long way. If you use too much, the residue can congeal on the fabric, making the fibers stiff and scratchy. Try using less detergent than you normally would. Too much detergent residue can also foster mold and bacterial growth – especially if a towel stays damp for a while. If the chamber is too full, it might be keeping your towels from getting a full rinse. This can leave the fabric stiff with residue from minerals, dirt, and detergent. The same goes for drying! Be patient and run multiple loads to avoid overcrowding. If your home's water supply is "hard" and full of minerals, then the faucet or washing machine might be leaving chalky deposits in your towels. Consider buying a mineral filter to soften up your water supply, or washing your towels only with off-grid water.


Kurangi jumlah gesekan. Perbaiki keseimbangan. Berenang dengan tubuh sepanjang mungkin. Usahakan kaki menendang dengan efisien. Perbaiki dorongan tubuh Anda. Gunakan sisi tubuh Anda. Jangan lupakan otot-otot inti Anda. Mantapkan lengan Anda. Jaga posisi kepala yang netral. Regangkan jari-jari saat berenang.

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Swimmers often focus on swimming as fast as possible, not swimming with the least amount of drag. Drag is the resistance your body has against the water. Remember that it takes true skill, not just force, to bring down that drag. There are many ways to decrease your drag, such as improving your balance or swimming taller. This is a great way to decrease your drag. To stay balanced, maintain a position that is as horizontal as it can possibly be as you move through the water. This will make it so that the least amount of water gets in your path, slowing you down. This is especially important for the freestyle stroke, where you have to keep yourself from lifting your head too much, which disrupts your balance, so you have to kick harder to counterbalance. This is a bit different when it comes to the breaststroke and butterfly stroke, because your body undulates instead of being perfectly balanced during the strokes. Try to make yourself as tall as possible when you're in the water. The taller or longer you are, the better and faster you can swim. For example, to swim taller during the free stroke, you have to enter your recovering arm into the water early, once it passes over your head; you should extend your recovering arm forward as far is it will go before you begin the down sweep and catch. Think about it: if your body is all scrunched up instead of stretched nice and tall, it'll be more difficult to move through the water. When you kick, you shouldn't break the surface of the water or move your legs too low below the body line—it all goes back to maintaining balance. If you do this, you'll be off balance, creating more drag. This does not mean you should focus more on strength than skill. Remember that about 10% of your speed comes from your legs, while the rest comes from your arms, so you should focus on pulling hard and making sure your legs don't slow you down, but instead help propel you forward faster. Don't be afraid to roll from side to side a bit more as you use each arm stroke. This will let you...


Kurangi jumlah gula yang Anda konsumsi setiap hari. Perhatikan gula tambahan. Konsultasikan dengan dokter.

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If you fall asleep often after eating sweets, it could be a sign you need to cut back on how often you consume sugar. Try to keep your daily sugar intake within respected dietary guidelines. The U.S. Department of Agriculture recommends that only 10% of a person’s total daily calories come from sugar. For example, a 2000 calorie diet should contain no more than 200 calories from sugar each day.  Try replacing sugary drinks with water. You can also replace sweet snacks with low-sugar fruit, like berries. A lot of processed foods contain high amounts of sugar. Foods like salad dressing or yogurt can contain surprising amounts of added sugars, thwarting your best efforts to cut back on sugar. Read food labels carefully and be on the lookout for added sugars like:  Brown sugar Corn sweetener Corn syrup Dextrose Fructose Glucose High-fructose corn syrup Honey Lactose Malt syrup Maltose Molasses Raw sugar Sucrose If you feel sleepy after eating sweets, it could be a sign of underlying medical issues. If you have consistent trouble staying awake after eating sugar, make an appointment to see your doctor. They can perform tests to see if your blood sugar is normal, and can help you figure out ways to cut back on sugar in your diet.


Kurangi jumlah kolesterol yang dikonsumsi. Hindari lemak trans dan lemak jenuh. Puaskan rasa lapar dengan buah dan sayur. Turunkan kolesterol dengan memilih makanan berserat tinggi. Diskusikan mengenai penggunaan suplemen dengan dokter. Hindari suplemen red yeast.

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Cholesterol is in the fats that are in your blood. Your body makes a certain amount of cholesterol, so if you cut down on the amount that you intake, this can be a great help. Too much cholesterol increases your risk of clogged arteries and heart disease. People with heart disease should eat no more than 200 milligrams of cholesterol per day. Even if you don’t have heart disease, it is best to restrict your cholesterol intake to 300 milligrams or less. You can do this by:  Not eating organ meats. They are often high in cholesterol. Cutting down on red meat. Switching from full-fat dairy to skim and low-fat products. This would include milk products, yogurt, cream, and cheeses. and saturated fats. These fats increase your cholesterol levels. While your body does need a small amount of fat, you can get that from monosaturated fats. You can lower the amounts of unhealthy fats you eat by:  Cooking with monosaturated fats such as canola oil, peanut oil, and olive oil instead of palm oil, lard, butter, or solid shortening. Eating lean meats such as poultry and fish. Limiting the amount of cream, hard cheese, sausage, and milk chocolate you consume. Scrutinize the ingredients on commercially prepared food. Even foods that are advertised as trans fat-free often have trans fats. Read the ingredients and look for partially hydrogenated oils. These are trans fats. Products that usually have trans fats include margarine and commercially prepared crackers, cakes, and cookies. Margarine also often contains trans fats. They have lots of vitamins and fiber, but very little fat and cholesterol. Eat 4-5 servings of fruit and 4-5 servings of vegetables daily. This translates to about 2 to 2.5 cups of both fruit and vegetables daily. You can add fruits and vegetables by:  Taking the edge off your hunger, by starting your meals with salads. Eating the salad first will make you less hungry by the time you get to the richer, fattier foods like meats. This will help you control your portion sizes. Put diverse fruits and vegetables...


Kurangi jumlah serat yang disarankan untuk didapatkan setiap hari. Kurangi jumlah serat di dalam makanan dan kudapan. Batasi jumlah serat tidak larut yang dikonsumsi. Kurangi jumlah makanan yang diperkaya dengan serat. Hentikan kebiasaan mengonsumsi suplemen serat. Buatlah jadwal makan Anda.

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If fiber is affecting your health or making you uncomfortable, it may be ideal to consume less fiber than what's recommended for an average, healthy person.  The total fiber intake recommended for women is: 25 g daily. The total fiber intake recommended for men is: 38 g daily.  Keep track of how much fiber you eat throughout the day. You may find it easy to use a food journaling app to help you accurately calculate fiber each day. Fiber is found in a wide range of foods including grains, fruits, vegetables and legumes. Limiting the fiber in each meal or snack can help cut down on your overall consumption and may alleviate GI symptoms.  Choose lower fiber fruits or remove fibrous parts of fruits. For example: eat applesauce instead of an apple, because the skin of the apple contains a large amount of fiber, or drink six ounces of 100% juice daily. Fruits that are lower in fiber include: canned fruit, cooked fruit, and fruit without the skin or peel. Choose lower fiber vegetables or remove fibrous parts. For example: take the skin off your potato or remove the seeds from your zucchini. Vegetables that are lower in fiber include: canned vegetables, well-cooked and very soft vegetables, vegetables without seeds, and 100% vegetable juice. Choose lower fiber grains. For example: avoid 100% whole grain foods since these are higher in fiber. Choose lower fiber grains like: white rice, white bread, cream of wheat or cream of rice, or plain pasta. There are two types of fiber — soluble and insoluble. Insoluble fiber is sometimes called "roughage," as it's main function is speed the process of digestion.  Insoluble fiber may stimulate bowls more than desired causing diarrhea in those who are susceptible or have a chronic health condition.  Insoluble fiber is found in the following foods: whole grains, vegetables and wheat bran.  Soluble fiber absorbs water, makes stools easier to pass and may slow digestion slightly. This type of fiber is more gentle and may be more appropriate for some people.  Although insoluble fiber...


Kurangi kadar garam pada ham sebanyak mungkin sebelum dimasak. Basahi dengan air. Bilas ham setelah direndam. Rebuslah ham.

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If possible, you will want to desalt the ham before you cook it. Whenever possible, try to desalt the ham prior to baking, roasting, or reheating. This will ensure you are able to remove as much of the salt as possible. If your ham is too salty, dilution is a great way to remove some of the salty flavor. Take the ham and place it in a container of fresh, cold water. Cover the container with a lid or aluminum foil. Then place the container in the refrigerator for at least 2-4 hours. This will help reduce the saltiness of the ham.  You can soak a ham for up to 72 hours to remove the saltiness. The longer you soak it, the less salty it will be. If soaking the ham for more than 4 hours, make sure you change the water regularly. Replace the water every 2 hours to reduce bacteria growth. After you soak the ham, rinse it with water. Make sure you use fresh, cold water to rinse the ham. Rinse the ham completely. This will help remove any excess salt from the exterior of the ham. You can cook the ham once it is rinsed. If soaking the ham does not remove the saltiness, you can try boiling it. Cut the ham into large chunks and place the meat in a pot of boiling water. Boil the ham for about ten minutes. This can help leach out any remaining salt.  Taste the ham after you have boiled it for about ten minutes. If it is still too salty, try boiling it for another one or two minutes. Do not boil the ham for longer than necessary to remove the salt. Doing so can result in tough, dried out, or unappetizing ham.


Kurangi kadar stres Anda. Jaga sikap Anda agar tetap positif. Temukan letak kesalahan Anda. Perhatikan sinyal-sinyal yang ditunjukkan oleh tubuh Anda.

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Learning and studying shouldn't be stressful.  Being stressed out can actually make it harder to learn and remember things.  Think about the reasons why you're stressed out and try to resolve those reasons (remove them from your life). For example, if you get stressed out about assignments because you leave them to the last minute to finish, create yourself a study schedule.  Build enough time into the study schedule so that you finish your assignments well enough in advance of the due dates to eliminate any of the stress you were feeling. If the grades you're receiving aren't that great it can be easy to let negativity take over.  Bad grades are disappointing, but the mere fact that you're looking for ways to improve your grades means you're trying to think positively. Acknowledge to yourself that your grades aren't that good, but you're going to do something about it.  Start thinking about how you're going to make things better, rather than concentrating on where you are right now. If your grades are lower than you want or are expecting, chances are you're not doing something you should, or you're doing something you shouldn't.  The best way you can fix whatever is wrong is to first figure out what is wrong.  If you already know what you might be doing wrong — great, you're on the right track! If you aren't sure what you're doing wrong, take a ‘deep dive' into your study history and grades.  Look for a pattern or a sudden change. Were your grades always not-so-good, or did they start to decline after a specific time period? Is there a specific subject or task that you seem to have the most trouble with, or does it seem to be an overall problem? Are there any reasons, other than school, that might be the cause of your problems?  Is there anything else going on in your life that may be impacting your grades? Learning may not seem like a physical process, but it can take a physical toll on your body.  If your body and your brain are telling you to take a break, then take a break.  Restart whatever you were...


Kurangi kadar stres. Jaga rutinitas tidur Anda. Identifikasi alasan yang rasional di balik ketakutan Anda. Jaga kesehatan Anda. Alihan perhatian ke hal-hal yang Anda sukai. Baca dan tonton informasi yang inspiratif.

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The best way to do this is by meditating and using breathing techniques. During meditation, the goal is to empty your mind of any thoughts and simply feel at peace. Breathing techniques are based on what works for an individual. Try breathing in as deeply as you can and then expelling all the air from your lungs and repeating the process.  Listening to soothing music can act as a form of meditation. If you are feeling anxious, play music that will help to calm yourself down.  Yoga can be an excellent form of meditation that combines both mental and physical exercise. Not getting enough sleep can aggravate your paranoia and make your symptoms worse. Because of this, it is important to make sure that you have a regular sleep schedule. Try to go to bed and get up around the same time each day. Don’t drink caffeine before bed, as this can throw off your sleeping patterns. While you may dislike when others question your rationale governing your fears and anxieties, it is important for you to reflect upon the motivations that inspire your actions and interactions. Ask yourself, “why am I fearful, suspicious, or anxious?” Try justifying your fears--do they make sense to you? You should also think about how these negative thoughts are affecting your well-being. Eat well-balanced meals and exercise as often as possible. It is important to keep yourself healthy so that you can feel good about yourself. Put food into your body that will make you feel good. Avoid things like alcohol and tobacco that can have a negative impact on both your physical and mental states. Like eating healthy food to increase your positivity, it is also important to do activities that will inspire positive feelings. Do things that you love, whether that means taking time to garden each day, go to the movies, or even go dancing. Create a positive outlet for yourself by working on a project that you enjoy. As a person with PPD, you should constantly be supplying yourself with positive thoughts. One way that you can do this is by reading and...


Kurangi kalori. Kurangi garam, lemak, dan gula. Makanlah makanan bernutrisi. Lakukan diet seimbang. Makanlah dengan porsi lebih sedikit. Makan lebih sering.

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In order to lose weight, you'll have to create a calorie deficit. Calories are our body's fuel, and when you eat fewer of them then your body is forced to start burning fat. You can do this by matching your activity level to your diet, your diet to your activity level, or doing a little bit of both (this is the healthiest option of all). This calorie deficit is only temporary. Once you reach your target weight, you should balance your calorie intake with your activity level. A great place to start is by minimizing how much salt, unhealthy fat, and sugar you eat in your diet. Salt causes your body to retain water and bloat, sugar contains inefficient calories that make you more hungry, and fat...well...that doesn't need explaining.  Salt is found in canned soup broth, many meats (hot dogs, salami, and bacon, mostly), pizza, chips, and many other foods. Your sodium intake should be less than 2300 mg per day. Don't cut it out entirely, however: salt is necessary for your body to run properly, especially once you start exercising. Sugar is found readily in candy, of course, but you can also find it in many commercial coffees (like Starbucks), soda, and juice. Even eating too much fruit can tip you over on sugar! Unhealthy fats are things like trans and saturated fats, found in red meat, butter, mayo, and fried foods. Healthy fats, such as unsaturated and polyunsaturated fats, are good for you and found in foods like fish and nuts. Eating foods that are rich in nutrients will help make you feel naturally more full from eating less food. Just switching to fruits and veggies won't be enough: there is a world of difference between a celery stalk and broccoli.  Nutrient rich grains include oatmeal, quinoa, barley, and brown rice. If you're buying bread, make sure to get whole grain and not multi-grain. Whole grain is the healthier option of the two, with no nutritional benefit over white bread for multi-grain. Nutrient rich vegetables and fruit include lemons, cranberries, bananas, kale, spinach, broccoli, asparagus,...


Kurangi kebiasaan bicara negatif pada diri sendiri. Pikirkan hal-hal positif. Latihlah kepekaan. Konsumsilah makanan sehat. Kelola stres yang ada dalam hidup. Kembangkan gaya hidup sehat.

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Everyone engages in negative self-talk at some point or another. While some people may find it motivating, studies show that it actually contributes to stress, depression, and poor coping skills. Learning how to identify negative self-talk can help you catch yourself when you're thinking poorly of yourself, which can make it easier to then consciously engage in a more positive way of thinking. Some common forms of negative self-talk include:  Filtering - this behavioral problem involves ignoring or "filtering out" all the positive aspects of your life or a given situation, and instead focusing on only the negative aspects. An example might be overlooking everything you accomplished at work and instead focusing on the one problem you were unable to successfully resolve. Personalizing - this entails blaming yourself for everything that happens. It can also involve interpreting any situational criticism as something that you are or should be blamed for. An example of this might involve hearing that your friends can't make it to a party and assuming that they canceled their plans to avoid seeing you. Catastrophizing - this means automatically preparing for or expecting the worst possible scenario. An example of this might be assuming that the rest of your day will go wrong because of one minor setback early in your day. Polarizing - this involves seeing things, people, and situations as always good or always bad. An example might be assuming that because you had an off day at work, you are automatically a bad employee. . Thinking positively does not mean that you ignore the bad or unpleasant things in life. It simply means that you approach every situation in life, both good and bad, with a positive outlook and a productive mindset. You can work on engaging in positive thinking in little ways every day. To start thinking more positively, try to:  identify the things you think negatively about, and recognize why evaluate your thoughts and feelings throughout the day seek humor in everyday situations and allow...


Kurangi kecepatan kendaraan Anda saat mendekati bundaran. Tengoklah ke kanan sebelum memasuki lajur bundaran, tunggu dan beri jalan pada kendaraan yang datang. Saat ada jarak aman di antara lalu lintas kendaraan yang sedang melewati bundaran, bergeraklah masuk. Nyalakan lampu sein saat Anda hendak keluar dari lajur bundaran. Hanya beri jalan pada pejalan kaki yang sedang menggunakan penyeberangan pejalan atau kendaraan darurat (misalnya ambulans) saat Anda keluar dari lajur bundaran.

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At this point, you should see a "Roundabout Ahead" sign followed by a "Yield" sign. The recommended speed is normally 15 - 20 mph (24 - 32 kph). Traffic already in the roundabout has the right-of-way. Do not enter unless a safe gap is present. If there is no traffic in the roundabout, you may enter the roundabout without yielding. Crosswalks are placed one or two car-lengths before the roundabout itself. Yield to any pedestrians who are in, or about to enter, the crosswalk. Maintain a low speed as you maneuver through the roundabout and proceed to your exit. This will inform other drivers that you wish to exit the roundabout, easing confusion. Remember that drivers inside the roundabout have the right-of-way. Unless a pedestrian is crossing the crosswalk or an emergency vehicle, such as an ambulance, is entering or exiting the roundabout, proceed through the exit without stopping or slowing down. If an emergency vehicle is about to enter or has already entered the roundabout, do not stop in the roundabout. Instead, exit out your original destination and only then pull over.


Kurangi kehadiranmu. Biarkan beberapa orang yang dapat dipercaya saja yang bisa mengenal sosokmu yang sebenarnya. Berfokuslah kepada kegiatan hobi yang dijalani.

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The key to being mysterious is to keep yourself as private and unknown as possible. The easiest way to keep people from learning too much about you is to spend less time with them and talk to them less. Spend most of your free time alone and/or with people that know the real you so that you appear distant to others. Carefully choose a few different trustworthy people to completely open up to. Everyone needs at least a couple of people to be close to. Only express your fears, desires, and regrets to these people. When outsiders realize that you only open up to a select few, they may wonder about the real you and wish they could be one of the special people you confide in. For example, consider only confiding completely in your mom and your best friend of 5 years. Having multiple hobbies may make you seem more interesting and versatile to others. It may also add to your mysteriousness if it takes up a lot of free time that you would otherwise socialize during. Additionally, working on your hobbies can help you acquire a sense of pride and purpose that may help you develop a mysterious confidence.


Kurangi kelembapan udara di rumah Anda. Tutup celah atau retakan yang ada di rumah Anda karena gegat biasanya bersarang dan bertelur di tempat-tempat tersebut. Singkirkan benda-benda yang dapat menjadi sumber makanan bagi gegat di rumah Anda. Bersihkan rumah Anda sesering mungkin.

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Since silverfish love damp places, reducing the humidity in your home is a sure way to keep them out. Buy a dehumidifier and try to reduce the humidity in your home. If you don't want to use a dehumidifier, run the air conditioner or at least keep the fans on. If your house is full of dark, damp cracks and crevices, filling these is a good way to keep silverfish out. Buy some caulk and apply it along baseboards, inside cracks, and in holes in your wall or floor. This is particularly important to do in your kitchen, bathroom and basement. Keeping your floor clear of silverfish food may help keep their population down. Don't leave a pile of books on the floor, and clean up your dirty laundry before it sits there too long. In addition to these primary food sources, consider the following sources that may be a factor:   Cardboard boxes. Store your boxes on shelves instead of the floor, where they're more likely to get damp. Food containers. Keep your food in sealed plastic containers instead of boxes. Wallpaper. If you've got old wallpaper, consider replacing it with paint or new wallpaper. Old clothing. If you store your out-of-season clothing in your basement or a dark closet, consider placing it in plastic bags to keep the silverfish out. Vacuuming helps to keep their food sources down and sucks eggs out of the carpet and baseboards. Vacuum at least once a week. When necessary, you can dry out your carpets by sprinkling them with baking soda, leaving it for a few hours, then vacuuming it up. This dries out the eggs so you can suck them up.


Kurangi kemungkinan munculnya perilaku berjaga dan waspada pada anjing Anda. Ajari anjing Anda bahwa ia tidak perlu menjaga makanannya. Lanjutkan latihan dengan pemberian penguatan positif.

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Try to keep your dog out of situations where he gets to practice and exhibit his guarding behavior. This means not allowing him to patrol up and down the fence, but keeping him indoors and giving him exercise in the park instead and taking your dog to another room when guests arrive.  For dogs that bark at the front door when visitors arrive, consider keeping him on a long leash and taking him into another room as soon as guests arrive. If your dog barks, don’t react or shout. Otherwise, your dog may interpret your reaction as you joining in and it may encourage is barking. Put the bowl down but with only part of his dinner in it. As he eats, scatter more of his dinner as close to the bowl as he allows you to get. If necessary, keep some food in a treat bag and each time you walk past the bowl, scatter some food in the bowl so that he begins to link your presence with plentiful food. Start with an empty bowl and have your dog sit on command. As soon as he sits, put a handful of food into the bowl and let him eat. Then command him to “Sit” again and put in another handful. Repeat. This reinforces you are in control and also that you are the provider of food. Once your dog reaches the point where she no longer shows aggressive behavior to her trigger, keep using positive reinforcement to let her know she is doing well. Praise her and provide treats in instances where she does just fine with the stimulus in order to keep strengthening those associations.


Kurangi kerusakan telur dengan cara mencegah sarang agar tidak terlalu padat. Buatlah area bersarang yang gelap dan hening. Sediakan material bersarang yang cukup untuk melindungi telur-telur yang baru keluar. Jangan biarkan ayam Anda merasa bosan.

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At minimum, you need one 12" x 12" (31cm x 31cm) nest for every four to five hens. Too few nests or small nests can cause eggs to be trampled or squashed and broken, or can stress the birds and lead to more pecking. You want to reduce the chances of a broken egg as much as possible so the chickens never get a taste for them.  Nests should be at least two feet (61cm) off the ground, and four feet (1.22 m) from roosts.  Remove any broody hens (hens that insist on sitting on their eggs to hatch them) from the nesting area so they don't occupy valuable nesting space and contribute to higher traffic in the other nests.  Consider a nest designed to allow the eggs to roll away into a tray after the hens stand up, keeping them safe from pecking and getting stepped on and broken. Bright lights will stress out your hens and make them nervous, which increases pecking. Turn the nest box away from the opening of the coop and away from the direct sunlight and don't install bright lights. You may need to cover any skylights or windows to create a more comfortable environment.  Remove anything that creates loud noises or sudden movements, as this can frighten the hens. If they get scared and run from the nesting box, they may break the eggs.  Reducing light sources can also help keep the coop at a comfortable temperature--if it becomes too hot, the chickens can get irritable and start pecking more. Make sure each nest has a few inches of clean, dry nesting material (such as wheat straw) at all times. If you can keep the eggs from accidentally breaking (by knocking into each other in the nest or being laid onto a hard, unpadded surface), your hens will not have the opportunity to learn how tasty eggs can be. If an egg breaks in the nest, quickly clean out all the soiled nesting material. A bored and irritated hen is more likely to start pecking, so make sure they have plenty to do. Hang a cabbage for them to peck at and give them adequate space to walk around and exercise.  Try to set up an area where they can roam and climb...


Kurangi ketegangan di punggung bawah dengan mendekatkan lutut ke dada. Regangkan otot glute dengan meregangkan kaki secara menyilang. Coba gerakan angkat panggul. Lakukan gentle twist. Regangkan otot paha (hamstring). Terus bergerak setelah bangun dari tempat tidur.

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This simple stretch can help to release tension in your lower back and ease any aches or pains in your lower back.  To do this stretch, bend your knees to your chest and wrap your hands around your shins. Grasp both knees and gently pull them towards your chest. Try to keep your lower back on the bed as you pull your knees towards your chest. Hold this stretch for eight to 10 deep breaths. You can also try a modification of this stretch by squeezing one knee at a time to your chest. Lie on your back with both legs extended on the bed. Slowly bring one knee to your chest, making sure your lower back is pressed firmly on the bed. Use your hands to pull your knee towards your chest. You can also try to bring your forehead to touch your knee. Hold this stretch for eight to 10 breaths and then repeat it with the other leg. Your glute muscles run through your buttock and can lead to back and leg pain if they are tense or stiff.  Begin by lying on your back on the bed. Bend both legs so your feet are planted on the ground a few feet from your hips. Lift your right leg and cross it over your left thigh, resting your right ankle over your thigh. Your right leg should make a 90 degree angle or close to a 90 degree angle. Loop your hands through your bent leg and try to wrap your hands around your left shin. If you cannot reach your left shin, you can wrap your hands around your knee or your foot. Breathe in as you gently use your hands to pull your left shin towards you. Keep your lower back on the floor. You should feel a stretch in your right piriformis muscles and your right hip flexor. Hold this stretch for eight to ten breaths and then repeat with the other leg. This stretch will help to strengthen your abdominal muscles without putting too much strain on your back. Strong abdominal muscles will help to keep your back strong, making it less prone to aches and pains.  To do a pelvic tilt, lie down on your back with your knees bent a few feet away from you and your feet flat on the bed. Your lower back should be...


Kurangi ketergantungan kita terhadap tanaman-tanaman GM. Susunlah pesan yang persuasif. Ketahuilah hal apa saja yang sedang dikerjakan di area Anda untuk melindungi keanekaragaman hayati. Buatlah koneksi-koneksi yang penting. Lobi pemerintah Anda. Sebarkan pesan Anda. Dukunglah organisasi-organisasi lingkungan hidup. Dirikanlah organisasi lingkungan hidup Anda sendiri.

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Due to these issues and their potentially catastrophic consequences, scientists, environmental activists, educators, etc. have called for eradication of GM crops altogether. However, agribusiness has fought this vehemently. It, along with other scientists and many policymakers, claim GM crops are necessary to support world population growth, which has doubled since 1970 to 7 billion and is expected to reach 9 billion by 2050. Thus, the Union of Concerned Scientists has made the following recommendations, all of which you can assist with – through your vote, the power of your purse, and changes in your lifestyle.  Expand funding for research on public crop breeding so farmers are able to better diversify crops and to find less-harmful means of managing pests, weeds, drought and so forth. Increase funding for research and incentives enabling further development and adoption of agroecologically- based farming, which focuses on recycling nutrients and energy, diversifying species, crop rotation, and integrating crops and livestock  Enact steps, such as making changes to patent laws, to support independent research on GM risks and benefits. Be more rigorous in independently reviewing GM product approvals so they don’t reach the market until the risks and benefits are better understood. Create and support food labeling laws so consumers know when they are eating foods containing GM crops. Most people will agree that they want a world with a varied natural environment for their grandchildren. Still, it's perfectly reasonable to wonder, "Why does it matter so much? Why should we make sacrifices to protect it?" Here are things to emphasize when spreading the word about biodiversity.  Biodiversity has an effect on local and global economies. Humans make a lot of money off of biologically diverse ecosystems. Medicines, luxury goods, certain foods, and tourism dollars all depend in some way on the maintenance of biologically diverse ecosystems all over the world. Biodiversity in the wild protects our food supply. Most...


Kurangi konsumsi alkohol. Asetaminofen Konsumsi obat resep dengan hati-hati. Jauhi paparan zat beracun.

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When your liver processes alcohol, a  number of toxic chemicals are released that can cause damage to your liver. Alcoholic liver disease is the result of the overconsumption of alcohol, and is responsible for up to 37% of all liver disease deaths.  People who are especially at risk for developing alcoholic liver disease are those who are dependent on alcohol, females, people who are overweight, and people with a familial tendency to develop the condition.  The routine consumption of alcohol can also lead to a condition called fatty liver disease.  However, the good news is that the liver is able to regenerate itself better than any other organ in the body, and alcohol-induced liver problems can often be stopped, or even reversed!   If you have been drinking a lot, take a break from alcohol altogether.  Your liver needs 2 weeks alcohol-free to begin the healing process. After this, try not to regularly exceed 3-4 units of alcohol per day (1.5 pints of beer) if you are a man, and 2-3 units per day (1 pint of beer) if you are a woman. Most people consider the over-the-counter pain reliever acetaminophen to be a safe, almost benign drug.  However, acetaminophen overdose is a common cause of liver damage, and is responsible for the deaths of as many as 1000 people every year in the United States alone, most of which are accidental.  Remember that acetaminophen is a drug, and use it only as directed!  Even a single overdose of acetaminophen can be enough to cause catastrophic liver failure. Always consult with a pediatrician or pharmacist before administering acetaminophen to a child to make certain you have the correct dosage. Avoid alcohol when taking acetaminophen, and check with a doctor before mixing acetaminophen with other medications. Be extremely cautious when administering acetaminophen to children.  Changes in labeling and dosage concentrations can be especially confusing. When in doubt, call your pediatrician or local pharmacist for precise dosing instructions.  Be on the lookout for hidden...


Kurangi konsumsi alkohol. Batasi asupan produk susu. Kurangi junk food. Hindari produk kedelai yang tidak difermentasi. Kurangi konsumsi daging merah.

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Estrogen is metabolized and filtered by the liver, but high levels of alcohol can decrease liver function. When liver function decreases, estrogen levels can increase.[citation needed]  If you have borderline high estrogen levels, limit your alcohol consumption to one glass per day or less. If you are already experiencing estrogen dominance, however, cut alcohol out of your diet completely. Alcohol contains estrogen-like substances (phytoestrogens) derived from the plants that are used to make the alcohol.  Such substances have been found to act as estrogens in mice and humans. Roughly 80 percent of estrogens acquired through diet come from cow's milk and dairy products made with cow's milk.[citation needed] Opt for non-dairy milk products, like almond milk or rice milk, instead.  Cows are often milked during pregnancy, when their estrogen levels are highest, which is why cow's milk can contain such high doses of estrogen. When you do consume dairy, choose helpful dairy sources. Yogurt can be especially beneficial since it contains probiotics. Caffeine, fat, and sugar can all increase estrogen levels in the body, so you should limit these foods as much as possible. For instance, even one cup of regular coffee can increase estrogen levels.[citation needed] Drinking up to four cups a day can raise your estrogen levels by as much as 70 percent.[citation needed] Soy contains plant compounds called "isoflavones" that mimic estrogen, so if you have high estrogen levels in your body, consuming unfermented soy can aggravate the estrogen's effects. Unfermented soy products include tofu and soy milk. Red meat can contain hormone additives, and these additives can boost estrogen levels in your body or behave like estrogen in the body.[citation needed] When you do eat meat, look for meat labeled as “organic” or “natural.” Consuming this meat will still cause you to consume the estrogen left over from the animal's natural stores, but you will not consume any abnormally excessive amounts of estrogen this way.


Kurangi konsumsi film porno secara perlahan. Jauhkan media-media porno Anda. Ubah lingkungan sekitar Anda untuk mendukung tujuan Anda. Pantau kemajuan Anda. Alihkan perhatian ke hal lain. Eratkan kembali hubungan dengan teman dan rekan Anda.

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As an alternative to stopping "cold turkey", you might decide to ease yourself into less or no porn use. Make goals for certain periods of time based on whether you want to stop watching altogether or become a more moderate viewer. Doing this will help the transition happen more smoothly, as you will only have to take on small behavioral challenges at a comfortable pace. For example, say your goal is to watch only 3 times per week. You could begin by cutting your use down to once a day at the times when you most want to watch, like before going to sleep. Remove temptation to watch more often than your goal allows. It can be helpful to limit or cut off your access to the majority of sources of pornography. Here are some more specific ideas to use depending on your personal viewing habits:  If you usually watch porn on DVDs, scratch them up with a pen or paperclip before throwing them away. If you use magazines, tear out individual pages and put them through a paper shredder or recycle bin. If you use the internet, try using a browser extension or other software that will help you limit the sites you can open. These Internet censors, like StayFocusd or Net Nanny act the way parental controls do—slowly you can block websites altogether, should you choose to. They also monitor the time you spend on chosen sites. If you use a PC, you can also block your frequently visited sites by editing your hosts file on a Windows system editing hosts file. There are many things you can do to make sure that your environment is set up such that porn use becomes more difficult and less of a temptation. Start with your computer itself, or your phone if you also watch on that device.  Clean up your computer by removing viruses and malware that give you lots of pornographic ads and pop-ups. Remember to also remove any files you have stored. Try eliminating the privacy that normally encourages you to watch by moving your whole computer set up to a common area of your home. This may only be a temporary measure as you are getting used...


Kurangi konsumsi garam. Turunkan berat badan. Jangan mengenakan celana yang ketat di area paha. Kenakan stoking kompresi. Belilah sepatu baru. Lakukan pemijatan kaki.

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If your diet is high in salt, it can contribute to swollen feet. When you have too much salt, your body holds on to it, and in the process, also holds on to extra water, which can contribute to swelling.  In addition to the feet and ankles, your face and hands can also be puffy when eating a high-salt diet. Most processed foods (such as canned foods, frozen dinners, and salad dressings) are high in salt (sodium), so buy more fresh produce and meats from the grocery store and prepare them at home.  Store-bought products especially high in sodium include canned tomato and pasta sauces, soups, salsas, crackers, pickled veggies, lunch meat, and even cheeses. Check the label for the sodium content, and look for words like "low-sodium." Even some fresh meats may be injected with salt and water.  Compare brands. Some brands will have less salt than others.  Your dietary sodium intake should be between 1,500 mg and 2,300 mg per day, depending on your gender and size. Because weight can contribute to swelling, losing weight can help with swelling in your legs. Try changing up your diet so you're eating more fruits and vegetables, lean meats, and whole grains, while slowing down on empty sugar calories. Incorporating a diet change with an increase in exercise can speed up the process. When you have tight clothing around your thighs, it can limit circulation. Therefore, try to skip garters and other types of clothing that may restrict circulation. Wearing compression stockings can help decrease the fluid in your legs. Basically, it wraps around your leg, giving it the support it needs to keep fluid from pooling there. You can find compression stockings online, at medical supply stores, and sometimes at your pharmacy. If you're having trouble with swollen feet, you probably need a new pair of shoes to help with your treatment. Change to shoes that grip your heel, provide enough room to wiggle your toes, and have good arch support. The best time to try on shoes is in the afternoon, as your feet will be the most swollen...


Kurangi konsumsi kafeina dan alkohol. Sering berolahraga.

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Many find that reducing their intake of these substances reduces the severity of cramps. In the days leading up to your period, ease up on the coffee and happy hour drinks. Try to avoid them entirely while you're actually feeling cramps.  If you have quite severe cramps, you may want to adopt a caffeine and alcohol-free lifestyle all month long, rather than just during your period. Try replacing coffee with black tea. You'll drastically decrease your caffeine intake, but it still contains enough to give you a little morning boost. Medical studies have shown that women who exercise more have less severe cramps. Exercising throughout the month will help keep your pain to a minimum, and continuing to exercise while you're actually feeling cramps can help loosen your muscles and make you feel better.  Do cardio exercise like running, swimming, and biking throughout the month. Add weight training to your routine, since it strengthens your muscles and improves overall health. While you're actually feeling cramps, lighter exercises like yoga or walking can help your cramps go away.


Kurangi konsumsi kafeina. Berhentilah merokok. Periksalah obat-obatan yang Anda konsumsi. Biasakan berolahraga. Jangan makan terlalu banyak sebelum tidur. Buatlah jadwal tidur. Matikan lampu. Matikan semua suara. Jauhkan hewan peliharaan. Bersantailah sejenak sebelum tidur. Catatlah rencana esok hari.

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Caffeine is great to wake you up in the morning. However, it can also keep you up at night. Stop drinking caffeine within 4 to 6 hours of going to bed to reduce the chance of it keeping you awake at night. Nicotine keeps you awake, so quitting smoking is a must if you want better sleep. Also, your cravings may be keeping you awake or making you more restless at night. Certain medications can keep you awake, such as antidepressants and asthma medications. Ask your doctor if your pills could be keeping you up, and he or she may be able to help rearrange your medications for more restful sleep. Studies show that exercisers tend to sleep better. However, the actual act of exercising wakes you up because it releases cortisol into your body, so you should exercise earlier in the day to sleep better. To help you sleep, don't try to eat a huge amount just before sleeping, as problems such as indigestion can keep you up. Try to eat larger meals at least a couple of hours before going to sleep. Your body likes routine. If you go to bed every night at the same time and wake up at the same time everyday, your body knows when it needs to get sleepy and when it needs to be awake. Stick to your schedule even on weekends, and you'll have more restful nights.  One way to keep yourself on schedule is to set an alarm or reminder to tell you to go to bed. That way, you won't stay up past your bedtime without noticing.  If you're having trouble getting enough sleep, try going to bed a little earlier every night until you're getting the recommended 7 to 8 hours of sleep. When you go to sleep, you need to keep out all light from your bedroom, including any sunlight or streetlights. Try light-blocking curtains to block out outside light, and cover your bedside clock to block out its light. Turn off radios and televisions, but also remove items that cause minor noises, such as your laptop computer if it tends to make any kind of noise. If you can't keep out the noise, put in earplugs to drown it out. While your kitty might like to...


Kurangi konsumsi kalori harian. Jangan mengonsumsi makanan tunagizi. Pilihlah makanan bernutrisi. Jangan menambahkan sumber kalori saat menyiapkan makanan. Konsumsilah makanan yang membantu pembakaran lemak. Konsumsilah air putih untuk menurunkan berat badan  Makanlah lebih sering dengan porsi kecil.

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Make an effort to eat less than you’re currently eating. Reduce your daily calorie intake gradually for the first week or so, then stick with an approximate amount that will allow you to lose weight without leaving you feeling totally wiped out. Counting calories isn’t a lot of fun, and it definitely requires discipline in the long run, but it’s a surefire way to achieve a leaner physique.  The most elementary rule of dieting is that if you burn more calories than you consume, you’ll lose weight. Consult with a nutritionist, keep a food journal or use a calorie-counting app like MyFitnessPal to track the nutritional value of the food you eat and calculate how many calories you need to keep making progress. In order to keep your calorie intake low, the first things you should eliminate from your diet are salty, sugary, overly-processed foods and snacks. Say goodbye to French fries, pizza, cake and candy. Sweets and fatty foods contain more concentrated doses of calories per serving size, which means you can eat them in the same portions as other healthier foods and still gain weight. Junk food is a death trap for those seeking to lower their body fat percentage.  The food you eat should be grilled, baked, broiled or steamed. Stay away from fatty additives like butter and oil. One simple way to drastically reduce the number of calories you’re getting is to stop eating fast food and drinking soda. This allows most people to lose an additional 2-3 pounds a week. Low-calorie, filling food are key to your success. 400 calories of vegetables will fill you to the brim while 400 calories of oil or fried chicken will leave you wanting more. Know what to eat to trick your body into telling you it's finished. Fruits, vegetables, whole grains, low-fat dairy and lean meats are all low-calorie dense foods that will help you lose weight. Fruits and veggies are mostly water-based and contain very few calories and very little fat--on the other hand, 1 g of fat is nine calories in itself. So stay away from processed goods and...


Kurangi konsumsi kalori. Makanlah lebih banyak protein bebas lemak dan sayur tanpa pati. Makanlah buah dan serealia utuh dalam jumlah sedang. Batasi camilan. Minumlah air banyak-banyak. Masaklah makanan Anda sendiri.

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To lose weight, you'll need to cut out some of the calories you eat each day.  Making a calorie deficit is the first step to quick weight loss.  Most health professionals will recommend cutting out anywhere from 500-750 calories daily.  This will yield about a 1–2-pound weight loss each week.  Never consume less than 1,200 calories per day.  Eating fewer calories than this will make it almost impossible to consume enough nutrients to sustain daily bodily functions.  Also, your body can go into starvation mode, retaining what nutrients it does receive, and inhibiting your metabolism.   Start keeping track of the calorie content of all the foods you eat and measuring your portion sizes. Read nutrition labels or use online calorie calculators like Calorie King or MyFitnessPal for calorie information. When you are restricting the amount of calories you eat, it's important to make nutritious food choices so that you provide your body with the nutrients it needs.  Studies show that diets comprised of mostly lean proteins and vegetables result in quicker weight loss compared to other dieting styles (like low-fat diets).  Include a variety of lean protein options like  poultry, eggs, low-fat dairy, seafood, legumes or lean beef. Non-starchy vegetables should be eaten at each meal and snack.  Choose items like  broccoli, green-leaf salad, cauliflower, green beans, artichokes, eggplants, Brussels sprouts, celery, kale, Swiss chard, asparagus, or tomatoes. Although starchier vegetables are a healthy choice, they are higher in carbohydrates which you should limit to some degree if you want fast weight loss.  These include vegetables like  carrots, peas, corn, potatoes and sweet potatoes. Although these foods are healthy additions to any diet, they contain slightly higher amounts of carbohydrates which can slow your rate of weight loss.  Include 1 serving of fruit daily.  Choose 1/2 cup of chopped fruit or eat one small whole piece.  If you choose to eat a grain based food, try to choose 100% whole grains.  These foods...


Kurangi konsumsi karbohidrat sederhana. Naikkan konsumsi protein. Jaga asupan kalori. Fokuslah melatih otot brakialis.

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In addition to building those strong biceps, you probably want to maximize the appearance and definition on them as well. Many of the steps you’ll take to maximize biceps definition will occur outside of the gym but in coordination with your biceps-building routine. Start by cutting simple carbs out of your diet. You should decrease carbs to roughly 30-40% of your daily caloric intake. Most of your carbs should be from vegetables, with about 20% from grains, fruit, and sugar. If you want to build muscle while losing fat in order to maximize biceps definition, then you should really be upping your protein intake. Protein should make up about 20-30% of your daily caloric intake. One of the biggest mistakes people can make when looking to build muscle is to restrict calorie intake. No matter how hard you work those muscles, they’ll waste away if you don’t have the proper balance of caloric intake to help build the muscle fiber. When it comes to creating a mountain-like peak on one’s biceps as opposed to a football-shaped curve, genetics plays a huge part; however, exercises that work the brachialis and brachioradialis can actually push biceps higher to give them a more mountain-like appearance. Many of the exercises that work these muscles have already been explained above, including hammer curls, reverse curls, and preacher curls. To maximize the effectiveness of these peak-building exercises, make sure you keep your elbows locked at your sides and your wrists straight during the repetitions.


Kurangi konsumsi makanan yang berbau. Hentikan atau kurangi konsumsi kopi dan minuman beralkohol. Konsumsi karbohidrat.

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Our bodies absorb the flavors and odors of the foods we eat, so particularly odorous cuisine can linger in your breath for hours after eating. Consider eliminating these foods from your diet, or at the least be sure to brush after eating.  Vegetables in the Allium family, like onion, garlic, leeks, and chives, have a notorious pungent aroma. Eating these foods and foods prepared with them like hummus or curry can leave your breath particularly aromatic. However, these foods also have many health benefits, so rather than eliminating them, try to limit them to times when you will be alone afterwards, like dinners at home.  Recognize that even brushing won't be enough to really eliminate raw garlic smells and other pungent aromas. In fact, your body digests these foods, and the odor goes into the bloodstream and lungs and comes back out again as bad breath! If you eat a diet that is very high in these foods, reducing them (without completely eliminating them) may go a long way in improving your breath. The chemical compounds in these beverages alter the environment of your mouth, making it favorable for odor-causing bacteria to thrive.  If you can't or don't want to quit drinking these beverages, be sure that after drinking them you rinse your mouth well with water or a mix of one part baking soda to eight parts water, and then brush your teeth well about 30 minutes later.  Avoid brushing directly after drinking coffee or alcohol (or other acidic foods or drinks), as the acid in the drink can make your teeth vulnerable to abrasion from brushing. Did you know that if you're on a low-carb diet, you might have "ketone breath"? Basically, as your body breaks down fats instead of carbs for energy, it creates ketones, some of which are released in your mouth. Unfortunately, ketones smell bad, and so will your breath. If you're on a strict carb-restricting diet, or any diet that forces you to burn fat instead of carbs, consider throwing healthy carb-rich snacks into the mix, like apples or bananas.  In addition, fruits...


Kurangi kontak fisik. Jauhkan diri Anda darinya. Batasi kontak mata saat Anda bertemu dengan si dia di depan umum.

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When you are out and about town with your boyfriend, abstain from PDA. Treat him as you would treat a friend. If he goes in for a kiss, give him the cheek. When he reaches for your hand, put it in your pocket. Don't toy with him by initiating PDA. Resist the urge to rub his back or rest your head on his shoulder. Increase the amount of physical space between you and you boyfriend. Don’t sit directly next to him on the couch, but sit a space away or opt to sit in a chair. Put distance between your bodies at night.  Don’t spoon with him in bed! If you attend the same class, sit a different row. Separating yourself from him physically will make it easier to avoid his advances (and keep you from initiating contact too)! When you happen to run into your boyfriend in public, avoid making eye contact with him. Avert your eyes to something in the distance. Look up. Look down. Look all around. Just don’t look at him! Don't turn your back to him, you won't be able to see his reaction? Keep him in your peripheral vision; watch him out of the corner of your eye.


Kurangi kopi dan rokok. Alih-alih, coba kunyah permen karet atau isap permen. Jaga kesehatan Anda. Coba obat kumur khusus. Bernapaslah melalui hidung. Gunakan alat pelembap udara di malam hari.

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Another reason people often feel thirsty is because they have dry mouth, a condition in which the mouth can’t produce enough saliva. This leaves the mouth not only dry but also irritated, sticky-feeling and craving fluids. If you are well hydrated and not overheated, you could have dry mouth. One means of reducing it is by ditching cigarettes and tobacco chew completely. It’s also wise to curtail your coffee intake. Both leave your mouth dry and you thirsty. If you’re a smoker and not ready to quit, try smoking less frequently, smoke only half of a cigarette at a time or wait longer between each puff – whatever it takes to decrease your overall intake. Just as chewing gum and candy helps in the immediate quenching of thirst, it also helps a great deal with persistent dry mouth. The more candy you suck and gum you chew, the more saliva you will produce. It’s best to find sugar-free hard candies and gums because poor oral health can also lead to dry mouth and, therefore, feeling thirsty. Lots of bacteria grows in your mouth, so proper oral hygiene is a must. Brush and floss your teeth after every meal. Flossing is often overlooked, but it’s necessary it help get rid of the bacteria that not only decreases the production of saliva but also increases your chances of getting gingivitis, advanced gum disease and yeast infections, all of which can be caused by dry mouth and make it worse.. Visit the dentist regularly for exams and cleanings. Also have any necessary work done as soon as possible to correct existing problems contributing to or worsening your dry mouth. In addition to the saliva substitutes Mouth Kote, Oasis Moisturizing Mouth Spray and Biotene Oral Balance, use mouthwash specifically for dry mouth that has xylitol like Biotene Dry Mouth Oral Rinse or ACT Total Care Dry Mouth Rinse. On your way out, skip over the antihistamines and decongestants, which will only make it worse, and you more thirsty. While there, talk to the pharmacist about whether any medications you might be on cause excessive thirst...


Kurangi makan. Makanlah buah-buahan yang menyehatkan. Makan sup. Minum banyak air. Minumlah teh herbal penurun demam.

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The old adage, "feed a cold, starve a fever" actually has some truth to it, according to recent scientific studies. You don’t want to waste the body’s energy for digestion when that energy should be used to control the infection that's causing the fever. Choose fruits such as berries, watermelon, oranges and cantaloupe. These are rich in Vitamin C, which can help fight infections and lower fever. They'll also help keep you hydrated. Avoid heavy, fatty or oily foods like barbecued or fried foods. Avoid spicy foods like chicken wings, pepperoni, or sausages too. While you can have chicken broth on its own, you could also eat chicken soup with rice and some vegetables. Studies have shown that chicken soup may actually have medicinal properties. It will also help keep you hydrated. Make sure you include a good and easily digested source of protein such as scrambled eggs or chicken (add a few pieces of meat to your chicken broth). Fever can lead to dehydration which can make the sufferer feel worse. Avoid dehydration by drinking plenty of water or an oral rehydration solution like CeraLyte, Pedialyte. Call your physician before you do and ask your doctor's advice. Be prepared with a list of symptoms and about how much you or your child has been eating, drinking and how high the fever has been. Also keep track of how often you have to change diapers or, for an older children, how often they have to urinate.  If you are breast feeding your baby, keep that going as much as possible. You're adding food, water, and comfort. Kids (and you) might enjoy frozen popsicles as a way to stay hydrated. Just try to avoid too much sugar. Look for all-natural fruit popsicles, frozen Italian ices, frozen yogurt, or sherbet. Just don't forget to keep drinking water too! You can either buy these teas or make them yourself. Simply add a teaspoon of dried herb for every cup of water. Steep the herb in boiled water for 5 minutes and flavor as desired with lemon and honey. Avoid adding milk, since dairy products tend to increase...


Kurangi menyiram halaman. Gantilah halaman rumput Anda dengan tanaman sukulen atau tanaman lain yang hanya memerlukan sedikit air. Ratakan halaman rumput Anda menggunakan kaki atau alat perata rumput (garden roller). Jangan menggunakan cara-cara yang belum diketahui kebenarannya, apalagi yang bersifat takhayul, untuk membasmi tikus mondok. Pertimbangkan untuk membiarkan aktivitas tikus mondok.

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Moles are water creatures, and they particularly love to move into lawns that are well-watered. Damp lawns have more worms, which moles eat, and wet soil is easier for the moles to move through. If you have your sprinkler on day in and day out, you're creating the ideal habitat for moles. Try watering it once a week to make it less hospitable for the furry creatures. Who says your yard has to be filled with grass? Grass needs to be watered consistently, and earthworms love burrowing beneath it, so grassy lawns typically draw a lot of moles. If you replace your grass with cacti, moss, or another low-water groundcover, you'll save on water bills and make your yard less appealing to moles.  Choose plants native to your area that don't require a lot of watering. You can also plant trees and surround them with gravel, dirt, or appropriate groundcover. This is a time-consuming method for getting rid of moles, but many say it really works. Every day, go outside and tamp down the hills with your feet. You can also use a lawn roller to do the same job. Moles will push the hills back up every time you do this for the first few weeks. Eventually, though, you'll tire them out and they'll start digging their tunnels deeper and stop pushing up your grass. Poisons, human hair, fumigation, and sound wave machines have not been proven to effectively get rid of moles. Don't waste the time and money required to try to implement these methods, among the many others that frustrated gardeners have attempted. Moles aerate yards and eat a lot of insects, making your yard healthier in the long run. If you can stand looking at the tiny volcanoes erupting across your lawn, consider coexisting instead of trying to kill the mole. Moles only live for about 3 years, so eventually the problem will take care of itself.


Kurangi minuman alkohol. Minum banyak air putih. Carilah cara agar terhindar dari kenaikan berat badan karena stres.

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Alcohol is a bad idea for anyone wanting to lose belly fat for a variety of reasons.  Heavy drinkers tend to have what's known as a "beer gut" or a "beer belly." This is because alcohol releases estrogen into the bloodstream, which makes you more likely to hold onto fat and more likely to gain weight.  Alcohol also increases appetite while simultaneously lowering inhibitions and self-control. Binge drinking episodes often end in late night snacking or eating junk food. The calories from alcohol combine with the calories from excess eating while drinking, resulting in massive caloric intake in a single night. Drinking water throughout the day has an impact on weight loss. Staying hydrated can result in a slimmer waistline  Numerous studies have found a correlation between water and weight loss. While scientists are not sure why water has an effect on lowering body weight, it's suspected water helps fill up the stomach. This makes you feel full and less likely to overeat.  Aim to drink two eight-ounce glasses of water 30 minutes before each meal and two more glasses throughout the day. Drinking before a meal fills up your stomach, resulting in your eating less during breakfast, lunch, and dinner. Stress contributes to weight gain in multiple ways. When we're stressed, we're less likely to eat right and exercise, for one, and certain hormones released when we're stressed can contribute to fat retention in the body. Finding ways to cope with stress can help ward off the unwanted weight gain associated with it.  Ask yourself why you're eating each time your prepare a meal. Are you eating because you're truly hungry or because something's on your mind? If it's the latter, find a more effective way to deal with the issue than eating.  Keep typical comfort foods away from your home and office. If you have less access to the foods you consume when stressed, the temptation is easier to avoid.  Find a distraction if you're tempted to eat when stressed. Puzzles, games, and reading can be an alternative to eating. You can...


Kurangi panjang naskah pidato Anda. Gunakan kalimat singkat yang mudah dipahami. Mulailah berlatih. Hafalkan naskah pidato Anda.

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Some career service advisors recommend keeping your self-introductory speech as short as two or three sentences. Others suggest aiming for five to seven minutes in length. If it is not possible to make your speech this short, or if time permits you to give a longer introduction, you should still trim down your speech to be as concise, yet informative, as possible.  Make sure that if this is an assignment, you stay within the assigned guidelines. If your speech is supposed to be 3-5 minutes, a 7-minute speech and a 2-minute speech are equally inappropriate. If you are giving a brief introductory speech in an interview, be certain that you don't go over the recommended time. Remember that your speech is going to be spoken out loud, and your audience will not be able to go back and re-read your words if something is confusing. Deliver your speech in such a way that no one will be uncertain of what you are trying to say.  Avoid long rambling sentences, and use direct and concise prose as much as possible. Think about your sentence structure carefully. Reading your speech out loud will help you determine when you have overly long sentences that need to be restructured. You should run through your speech out loud well before the actual introduction. Practice different inflections and experiment with how you pace yourself during the speech. You can practice alone by reading at first, but to get some feedback it's a good idea to perform the speech in front of a friend, family member or colleague.  Practicing in front of other people will enable you to gauge whether your speech captures the interest of your listeners. Think about which parts of the speech were successful and which parts weren't. Try to get as much detailed feedback as possible by asking specific as well as general questions after your speech.  As well as saying "how did you like the speech?", ask specifically what parts were the strongest and weakest. Check that you delivered a clear message by asking your practice audience what they took away from...


Kurangi paparan kulit Anda terhadap sinar matahari. Saat berhubungan intim, gunakanlah pelumas berbahan dasar air. Cari cara untuk mengatur tingkat stres Anda. Pertimbangkan menambahkan lisina ke dalam diet Anda.

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If you suffer from oral herpes, you may be more likely to experience an outbreak after spending a long time in the sun. You may be able to reduce your chances of developing an outbreak by reducing your exposure to direct sunlight. Try staying in the shade or wearing a wide brimmed hat when you will be outside for long periods of time. The friction produced during sex may trigger an outbreak. To reduce friction during sex, use a water based lubricant. Always wear condoms as well if you suffer from genital herpes or you may pass the condition on to your partner.  Do not use a lubricant that is oil based or that has the spermicide nonoxynol-9 listed in its ingredients. Oil based lubricants can weaken condoms and nonoxynol-9 can irritate mucous membranes.  Avoid sex when you are having an outbreak. You are more likely to transmit herpes when you are having an outbreak so it is best to avoid intercourse altogether when sores are present. Stress is a common cause of herpes outbreaks, so managing your stress is essential. Consider taking a yoga class, doing deep breathing exercises throughout your day, learning to meditate, or taking relaxing bubble baths on a regular basis. Find ways to relax and minimize your stress to help prevent outbreaks. Some other ways that you can reduce stress include:  Getting more exercise. Exercise can help you to stay healthy and manage stress. Aim for 30 minutes of moderate physical activity every day. Eating better. A well-balanced diet can help you to feel better and reduce stress. Eat lots of fruits and vegetables and avoid junk foods. Sleep more. Sleep deprivation can contribute to excess stress. Make sure that you are getting at least seven hours of uninterrupted sleep every night. Stay connected. Reaching out to someone when you are feeling overwhelmed can also help reduce your stress levels. Call up a friend to talk to if you are feeling stressed. Lysine is an amino acid that is used for preventing and treating cold sores. Lysine acts by blocking the action of arginine (which...


Kurangi paparan sinar matahari. Hindari krim atau kosmetik berat. Jadikan perawatan kulit yang baik sebagai bagian rutinitas sehari-hari.

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Milia can worsen with sun damage. This is especially true if you are suffering from secondary milia, which is caused by blistering. A sunburn can result in the spread or prolonged existence of milia, so cutting down on sun exposure will let you get rid of milia faster.  Stay out of direct sunlight as much as possible. When spending time outside, wear a hat to shade your face.  Apply a gentle oil-free sunblock specially formulated for facial care. A heavy, oily sunblock will only clog your pores more, making it harder to exfoliating the trapped dead cells causing the milia. A light sunblock can offer protection from the sun without clogging your pores, though. Look for a light one with a minimum SPF of 15 or above. You may be tempted to conceal your milia with makeup, but doing so will only prolong their stay. It will also welcome more dirt onto your face, making your milia harder to get rid of. Cosmetics and heavy creams stay on your skin, blocking your pores. In order to get rid of your milia, you need to be able to exfoliate away dead skin cells. Doing so will be much more difficult if your pores are blocked by makeup, though. You might not be able to completely prevent milia, but you can take steps to make flare-ups less frequent. Make it a point to take care of your skin each day. Wash your face, moisturize, and stay hydrated. You might also consider getting regular facials if your budget allows.


Kurangi paparan terhadap patogen jamur dan bakteri. Kurangi paparan dan kerentanan tubuh terhadap patogen virus. Kurangi paparan terhadap polutan udara lingkungan. Kurangi paparan terhadap polutan udara di dalam ruangan.

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Pathogens are microorganisms that can cause disease. Certain species of bacteria and fungi can cause lung inflammation. Exposure to some of these pathogens is associated with occupational or environmental conditions. For example “Hot Tub Lung,” and “Farmer’s Lung” are common names for two kinds of mold-related lung inflammation.  Mold can grow almost anywhere that is moist enough. According to the Environmental Protection Agency (EPA), “the key to mold control is moisture control.”   To help prevent mold in your home, keep the humidity between 30-60%.   If you find mold, clean the affected surface with a detergent and dry the surface completely. Prevent condensation by properly insulating areas. Avoid installing carpet in bathrooms or kitchens, where sink splashes may keep the carpet damp. Use appropriate personal protective equipment such as masks or respirators when cleaning moldy areas. Influenza is a common cause of pneumonia, which is infection and inflammation of the lungs.  Most cases of influenza do not lead to pneumonia, but those that do can be very serious. Influenza and pneumonia can both be prevented with vaccines.   Talk to your healthcare provider to see if you are a candidate for influenza and/or pneumonia vaccinations. Avoid contact with people with influenza and/or pneumonia. If you must come into contact with people with influenza and/or pneumonia, wear appropriate protection, such as a mask, gloves, or gown. Ambient air pollutants are found outdoors, and originate from natural processes, fires, and industrial operations. Six pollutants are designated as criteria air pollutants by the EPA. These include nitrogen oxides, sulfur dioxides, ozone, particulate matter, carbon monoxide, and lead. These are monitored by the EPA and are subject to a number of regulations.  Particles smaller than 10 micrometers are particularly harmful, as they can get deep into the lungs. Exposure can be particularly problematic for those with pre-existing lung conditions.   You can monitor the Air Quality Index in...


Kurangi pemakaian garam dan gula. Hindari makanan olahan. Tambah variasi pada pola makan Anda. Makan lebih banyak lemak. Hindari casseroles dan makanan rebusan. Mencium makanan Anda sebelum Anda mencobanya. Jangan memakai produk tembakau.

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Foods laden with these two ingredients can mess with your sense of taste. They mask subtler flavors and make it more difficult to pick up on the taste of your food. When you first cut back on salt and sugar, you might feel that your food lacks flavor, but after a week or two you'll begin to notice the complex flavors you were missing before.  Try reducing salt and sugar by 1/3 or 1/2 in all of your recipes, including your baking recipes. You could also substitute sugar with a less intense sweetener, like honey. There's no need to cut salt entirely. A little salt can actually enhance the flavor of food. It's when you pour it on everything that it starts dulling your sense of taste. Processed foods are often filled with sodium and sugar, so that's one good reason to avoid them. They also often contain chemicals and artificial ingredients that can mess with your sense of taste. Eating sweet and spicy chicken tenders from a fast food joint is going to make a homemade version taste dull by comparison, since you'll be used to tasting a burst of chemically-enhanced flavors. Retrain your taste buds to pick up on the subtleties of natural flavors by avoiding foods that are processed and combined with chemicals.  Snack foods like chips, candy and sodas are designed to be flavor bombs that tap into your brain's pleasure center and stimulate cravings. Reach instead for homemade popcorn sprinkled with salt and pepper, or homemade soda sweetened with fruit juice. It might be hard to make the switch at first, but eventually you'll be able to enjoy natural flavors more than ever. Stimulate your taste buds by mixing things up in your diet. If you tend to eat bland meals, your ability to taste may deteriorate. Use herbs and spices you don't normally use. Steam your vegetables instead of boiling them. Choose foods with different textures and colors, so that every meal is a banquet of new tastes for your tongue. Fat makes food taste better, and enhances other flavors. Consider a bowl of steamed broccoli: it's fine on its own,...


Kurangi pemakaian kertas. Jangan membeli air minum kemasan. Hindari produk yang menggunakan kemasan berlebihan.

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Paper products contribute to global warming in the sense that their production requires fossil fuels, even though trees must be continuously planted to sustain the paper industry. You can reduce your paper use by making a few simple changes, such as:  Not printing emails you don’t have to. Using the library or reading e-books instead of buying printed books. Getting e-bills and asking that stores don’t print off receipts for you. Asking your parents to buy recycled paper products, like facial tissues, bathroom tissues, and writing and printing paper. Scanning books instead of photocopying them. Sending e-cards instead of paper cards. Most municipalities provide perfectly safe drinking water, so there’s usually no need to buy bottled water in America. But consumers love this convenient and portable product, even though it takes three liters of water to produce one liter of bottled water,  and millions of barrels of oil are needed to manufacture the bottles, caps, and packaging required to meet the demands of American consumers alone. If your parents buy bottled water, ask them to stop. Even if they don’t, you can opt to use a reusable glass or metal canteen that you refill with tap or filtered water. The majority of packaging used in North America has more to do with advertising and gimmicks than it does product preservation or consumer safety. Because most of that packaging is plastic, fossil fuels have been used to create it, and lots of it cannot be recycled. By refusing to buy products that have excessive packaging, you will reduce your carbon footprint and tell businesses that their methods are not acceptable.


Kurangi pemakaian riasan. Atur pola makan Anda. Hindari penggunaan krim wajah yang tebal pada malam hari.

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Makeup can clog pores and make an oily nose more likely. If you frequently experience an oily nose, avoid using a heavy amount of makeup on or near your nose. Use only a light layer of foundation or concealer near your nose, if you use any at all. Overindulgence in alcohol may contribute to oily skin, so stick to only one or two drinks a night. Also, some people find spicy food makes skin oilier, so try to cut back on your consumption of that as well. If you use a face cream or moisturizer overnight, this can clog pores and make your nose oilier. Try switching to a lotion over cream. The light nature of a lotion may cause fewer problems related to oil.


Kurangi pemakaian. Akselerasi perlahan. Perlakukan rem dengan lembut. Ganti gigi dengan lembut pada mobil manual. Gunakan bbm terbaik untuk mobil Anda. Segera perbaiki begitu masalah timbul.

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Simply put, the more cold starts you put your car through on a daily basis, the harder it is on the engine. If you want to extend the life of your car as much as possible, only use your car when absolutely necessary and avoid lots of stops and starts.  Avoid short trips that you might consolidate into longer ones. Instead of running to one store in the morning when you need dog food and heading to the grocery store later in the day when you need to get stuff for dinner, consolidate both trips and plan out your driving more effectively. If you're going to be driving less for an extended period of time, consider wintering your car somewhere safe and getting around some other way. Putting strain on the transmission by going from a dead start to fast-as-possible is a good way to ruin your engine in the long run. Slow down. Even if you're in a hurry, learn to accelerate smoothly and gently, working up to your intended speed. Even if you're driving an automatic transmission, pretend you're shifting gears at a relaxed pace to learn to accelerate properly. Manual transmissions can be shifted to a lower gear and, thereby, use the engine to slow the car, while drivers of cars with automatic transmissions need to be more careful about decelerating strongly at the last moment. Going straight from accelerating to braking puts a lot of wear on your brake pads, regardless of the kind of transmission you have, so it's important to anticipate your stops and coast into them. Never accelerate toward red lights. Take your foot off the gas and maintain your speed in preparation for a stop. Changing out the clutch is one of the most difficult jobs, and one of the most expensive things to pay for. Hard shifts in which you accidentally grind the gears, or revving the RPMs too much will put strain on the transmission, which can be costly to repair or replace. Practice shifting smoothly, especially in the low gears. Use the octane specified in your owner's manual and usually written on the inside of the fuel door. Avoid fueling at gas...


Kurangi pembengkakan dengan air dingin. Lumasi jari. Coba metode benang jika pelumas tidak menunjukkan hasil. Lilitkan benang di sekeliling jari. Tarik ujung benang untuk membuka lilitan.

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Sometimes exposure to cold temperatures can reduce swelling in your finger enough to allow a ring to slip off. Fill a bowl with cold water and soak your hand in it for a few minutes, then try to remove the ring. The water should be nice and cold, but not icy. If your tap water is not cold enough, put some water in your refrigerator to chill it. In many cases, a tight ring will slip off with the help of a little lubricant. If your finger is not extremely swollen, try rubbing a gentle lubricant, such as hand lotion, petroleum jelly, soap, or baby oil on your finger around the ring. Once your finger is well lubricated, try to slide the ring off.  If your skin is broken, use an antibiotic ointment or vitamin A and D ointment. The lubrication method may work best in combination with other methods. Try cooling your finger in cold water to reduce swelling before lubricating it. This method works by compressing your finger, making it easier to slide the ring off. Start by taking a length of thread, string, or dental floss, and slipping one end of it under your ring. You may need to use a needle (carefully!) to pull the string between the ring and your finger. Once the end of the string is in place under your ring band, start winding the string around your finger just above the top of the ring. Continue until your finger is wrapped to just past the knuckle. Pull up on the end of the string that is sticking out from under your ring. This should cause the string to unwind and push the ring up over your knuckle. Relax your hand and allow your knuckle to bend slightly as you pull the string.


Kurangi pemikiran tentang apa yang dipikirkan orang lain tentang Anda. Berhenti fokus pada hal buruk. Jujurlah. Terima keadaan keuangan Anda (dan keadaan kekurangan uang). Buat sesuatu yang Anda mahir membuatnya.

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Other people are outside your control, and if you can't get past worrying about your own image, you can't live freely. You can't please everyone, so thinking that you can will leave you alienated and disappointed.  Don't let other people's views become the words you mold yourself around. Once you get to the point where you are saying to yourself and everyone else that you're just trying to be what everyone else wants, you have reached a point where you cannot be free. Detach yourself from "toxic" people in your life. These are the people who try to tie you down through manipulation, negativity, and other forms of control. Better still, learn how to disarm such people by learning non-violent communication techniques and standing your ground through being less reactive and more responsive and assertive; you have the power within you to remain free of such people and to live free from their harmful ways. Good friends will help you find your balance. Be free by focusing on what can be done, rather than on what cannot. Shift your attention to what you can do to make things better for yourself and for others. By doing this, you'll find greater freedom to live the life you want to live.  Remind yourself of your successes instead of your failures. If work or school isn't going as well as it might, focus on your family, your relationships, or how awesome you've become at shooting three-pointers. Focus on the positive. Watch your language. Avoid negative statements like "I can't." Language is powerful, both in convincing yourself and in convincing others. By changing these negative phrases to ones focused on what can be done, you will free yourself from inaction and procrastination. Instead, say, "I've got to do this." Lies create a tangled web of deceit that keeps you from being free. Learn to recognize the lies you tell yourself and others. Being sincere and truthful allows you to connect better with people you can trust because they can identify with your vulnerability.  Lies are one form of reacting defensively;...


Kurangi penggunaan air panas. Isolasikan rumah Anda. Gunakan AC secara hemat. Jagalah rumah pada suhu yang lebih rendah di musim dingin.

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Heating water requires a lot of electricity; the more hot water you use, the more your water heater has to produce to keep up. Using less hot water on a daily basis is an important way to conserve energy. Start these new hot water-saving habits:  Wash your clothes with cold water. Unless you're doing a load of clothes that is caked in dirt, it's not necessary to use hot water to wash them; in fact, hot water wears your clothes out much faster. Take showers instead of baths. Filling a bathtub requires gallons and gallons of hot water; taking a shower uses much less. Take cooler showers. Do you really need to take a steaming hot shower every day? Try reducing the temperature just a bit every time until you get used to a lukewarm temperature. Save the hot showers for a special treat. Insulate the water heater. Water heaters that aren't insulated waste energy that gets released from the heater instead of being used to heat the water. Make sure the one you have is insulated, or buy a new model that is designed to conserve energy. Insulate the pipes in unheated and uninsulated areas of your home, such as the basement by fitting them with pipe sleeves. This is important in climates where winter temperatures can go below freezing because uninsulated pipes can freeze and burst, leading to costly repairs. Even if you don't have freezing winters, be sure to insulate at least the first 3 feet of water pipes (both the cold inflow and hot outflow) from your water heater to reduce heat loss. According to the United States Department of Energy, insulating your pipes with pipe sleeves can save up to $8-12 annually. . It's important to make sure your house isn't releasing too much air-conditioned air during the summer or heated air during the winter. If you have cracks in the frames of your windows, under your doors, in your houses basement or foundation, in the attic, or anywhere else in your home, you may be leaking electricity and money.  Have a contractor inspect your home to determine whether additional insulation may be...


Kurangi penggunaan bahan kimia untuk membersihkan rumah. Buang limbah dengan cara yang benar. Jangan membuang obat-obatan ke dalam toilet. Jangan membuang sampah ke dalam toilet. Hemat penggunaan air sebanyak mungkin. Hindari penggunaan plastik.

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It's an easy switch that makes a big difference. Using toxic chemicals like bleach and ammonia to clean your home is not only bad for the water supply, it's not necessary. Natural cleaners are just as effective at getting the house clean, and you don't have to worry that you're contributing to water pollution when you use them.  The Environmental Protection Agency (EPA) provides a list of cleaning products (as well as a variety of other products) that are considered "green," meaning they won't pollute the water supply. See epa.gov/greenerproducts.  Common household supplies like white vinegar and baking soda can be used for everything from washing windows to scrubbing bathroom tiles, and they're completely non-toxic. Never pour something that isn't biodegradable down the drain. When it is necessary to use something that's toxic to the water supply, such as paint or ammonia, take care to dispose of it properly. If you're not sure how to get rid of something, check your local government's website or contact your sanitation department to find out how toxic waste should be disposed of in your community. The following materials should never be poured down the drain:  Paint Motor oil Cleaning solvents Ammonia Pool chemicals Medication is made with a variety of substances that can be detrimental to the water supply. If you have leftover medication, look into local "take back" programs that allow you to turn in medication so it can be disposed of properly. That way it won't end up back in the drinking water, where it can harm people and animals. Flushing items that don't break down, like diapers, wet wipes, and plastic tampon applicators can cause problems in the sewer system. These items will eventually end up in local streams, rivers and other bodies of water, where they can harm fish and other wildlife. Instead of flushing them down the toilet, throw them away. You can also help by using cloth diapers, recycled toilet paper and biodegradable tampons, which reduces the number of items that end up in the landfill....


Kurangi penggunaan listrik. Kurangi naik mobil dan pesawat terbang. Beli barang lokal. Makan sayur-sayuran dan daging yang sumbernya lokal. Jadilah seorang aktivis polusi udara.

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Coal and natural gas are the most common sources of energy that gets turned into electricity. The burning of these substances is a major factor in world air pollution. Reducing your reliance on electricity is a great way to play a part in saving the planet. Here's what you can do:  Use solar power for home and water heating. Shut off electrical equipment in the evening when you leave work. If you have central air conditioning, do not close vents in unused rooms. Lower the thermostat on your water heater to 120. Turn down or shut off your water heater when you will be away for extended periods. Turn off unneeded lights even when leaving a room for a short time. Set your refrigerator temperature at 36 to 38 and your freezer at 0 to 5 . When using an oven, minimize door opening while it is in use; it reduces oven temperature by 25 to 30 every time you open the door. Clean the lint filter in your dryer after every load so that it uses less energy. Wash clothes with warm or cold water instead of hot. Turn off lights, computers and other appliances when not in use. Use compact fluorescent light bulbs to save money and energy. Plant trees to shade your home. Replace old windows with energy-efficient ones. Keep your thermostat higher in summer and lower in winter when you are away. Insulate your home as best as you can. Another big source of air pollution that has led to global warming is emissions from cars, trucks, planes and other vehicles. The manufacture of the vehicles, the gas needed to run them, the chemicals they burn, and the production of roads all play a part. If you can drive and fly less often, you'll be doing a lot to help save the planet.  Walk or ride your bike instead of driving, whenever possible. Find bike routes in your town and use them! Join a carpool or vanpool to get to work if biking or walking isn't an option. Report smoking vehicles to your local air agency. Maintain your vehicle properly. Purchase radial tires and keep them properly inflated for your vehicle. Paint with brushes or rollers...