Bernapaslah menggunakan diafragma Anda. Lakukanlah hingga Anda mendapatkan tegangan vokal yang tepat. Mulailah pada volume yang rendah. Rekamlah suara nyanyian Anda sendiri. Berlatihlah dengan seorang guru vokal.

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One of the most important things to learn when practicing any singing style is how to breath from your diaphragm.  This allows you to take in more oxygen, helping you to hold notes (or screams) for much longer and avoid getting out of breath while performing. When you breathe from your diaphragm your stomach should expand as you inhale and contract when you exhale. Learning how to breathe correctly and naturally from your diaphragm takes practice. Therefore you should start doing daily deep breathing exercises to improve your technique. You will have different levels of tension in your vocal chords depending on how high or low you sing or scream.  For example, when you sing in a low voice your voice box will move down, making your vocal chord tension loose. When you sing in a high voice your voice box moves up, making your vocal chords tight. Good screamo singing is all about control, and in order to have control you need to be aware of how vocal chord tension works and how you can manipulate it. Once you can control vocal tension, you will easily be able to move between high and low registers, even while screaming. A good practice technique is to hum along with the sound of your car engine as you rev it up -- this warms up your vocal chords and allows you to practice moving from high to low registers. Many inexperienced screamo singers damage their voices by trying to scream too loudly -- however, one of the best kept secrets of successful singers is that they actually scream kind of quietly (as weird and contradictory as that sounds).  Don't try to scream at the top of your lungs on your first attempt, start at a low volume and as your voice gets stronger you can gradually increase the volume.  The beauty of screamo is that you can let the microphone do most of the work while you're performing. Even a "quiet" scream can rattle your audience's teeth when amplified by a good sound system. You can also produce deeper sounds by cupping your hands around the microphone or by moving your mouth in specific ways as...


Bernapaslah menggunakan diafragma agar memiliki lebih banyak kontrol. Kembangkan kekuatan diafragma agar terus membaik. Embuskan napas sambil mengeluarkan suara sibilan untuk mempercepat ritme napas. Lakukan latihan suara untuk memperluas jangkauan vokal Anda. Ucapkan pembelit lidah untuk memiliki artikulasi yang lebih baik. Bacalah puisi, artikel, atau buku yang sedang Anda baca dengan suara lantang.

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Look at yourself in the mirror while you take a deep breath. If your shoulders rise, you're breathing from your chest instead of your diaphragm, which is a muscle that sits right at the base of your lungs. Breathe in and see if you can expand your rib cage outwards without moving your shoulders or chest. Believe it or not, this will actually make a huge difference in the way you speak. Since the diaphragm is a muscle, it needs exercise just like, say, your biceps. Once it gets stronger, you'll be much better at controlling your voice (and the shake), since strong voices rely on steady breathing. Once you discover where your diaphragm is and how to use it, it's time to make it stronger. Before or after you shower, wrap a towel around your waist. Breathe in and try to move the towel outward without letting your shoulders or chest rise. Breathe out slowly. On the next breath out, say “ah.” Do this ten times. When you say “ah” while breathing from your diaphragm, you should notice that it's easier to speak loudly and steadily. Practice getting louder and softer. You can even take a few shallow breaths from your chest to compare the two sounds. Breathe in using your diaphragm, and hiss the air out through your teeth while you're standing straight and tall. Repeat this exercise ten times. Hopefully, no one walks in while you're making snake noises! Weird as it may feel, controlling how quickly or slowly you release your breath is a great way to make your diaphragm stronger. One of the ways to make your voice shake less is to build a wide range of speaking tones. Sometimes, people who suffer from shakiness also make high, cracked sounds when they're nervous. Avoid these problems by doing vocal exercises at least once a day.  Say mm-mmm (as in the “that tastes good” kind of mm-mm), and mm-hmm. Remember to always breathe from your diaphragm during these exercises, and use your breath to make these hums loud. Repeat five times. Say “ney, ney, ney, ney” up and down your vocal range. Speak as high as you can and then...


Bernapaslah sambil memakai masker dan periksa kebocorannya. Lepas masker dengan menarik talinya melewati kepala. Buang masker jika dipakai untuk alasan medis. Pakai masker lagi asalkan masih kering dan rapat.

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Set both hands against the mask and take a breath to make sure that it seals against your face. Then exhale, feeling for any leakage from the nosepiece or around the edges. If you feel air leaking from the nose area, re-mold the nosepiece. If it’s coming from the edges of the mask, adjust the placement of the straps on the sides of your head. If your mask still isn’t completely sealed, ask a friend or family member for help, or try a different size or model. Without touching the front of the mask, pull the bottom strap over your head. Let it hang down over your chest. Then, pull the top strap over.  You can either throw the mask away or store it in a clean, sealed container or bag. Avoid touching the mask itself, as it might be contaminated. If you used your mask with an ill patient, or as a way to prevent getting sick in an outbreak, the outside of your mask is likely contaminated. Disposing of it properly will ensure that you won’t come into contact with contaminated particles. Carefully hold the mask by the straps and throw it away in a trash can. If you’re using the mask to protect from environmental hazards and it hasn’t come into contact with harmful germs, it should be fine to wear again. Test the seal of your mask each time you put it on to make sure it still fits snugly. Store your mask in a clean, sealed container or bag and make sure it doesn’t get bent out of shape by surrounding objects.


Bernapaslah sekali per siklus lengan. Gunakan flip turn untuk berbalik dengan cepat. Gunakan langit-langit ruangan untuk menjaga jalur renang Anda tetap lurus.

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A good policy is to breathe in as one arm leaves the water, then breathe out as the other leaves the water. Repeat this pattern with deep breaths to keep your breath steady. Deep, steady breathing is important even though the backstroke allows you to breathe whenever you want. Breathing at a regular pace allows you to keep your backstroke up (with good form) for as long as possible. As you approach a wall, turn over on to your front so you can see where you're going.  Make sure to get a stroke count (the number of backstroke strokes it takes you to get from the flags to the wall), as it will help greatly with your flip turn. When finding your stroke count, count from the flags all the way until you hit the wall. Try taking one stroke off of your stroke count when you do your flip turn. Experiment a little bit, and see what works and is the most comfortable for you. Once you've figured your stroke count, as you take your last stroke on your back, gradually flip your body over, and simultaneously take one freestyle stroke, and use the stroke to pull yourself into the wall. This motion might feel a bit awkward at first, but keep practising it, and it will soon feel natural. Then, somersault forward underwater, then stretch your legs out to plant your feet on the wall. Kick off with your legs as you squeeze your arms to your ears and make a "point" with your hands. Stay in a tight streamline until you resurface. Keep up a streamline kick until you break the surface, then start your stroke again. It can take a little practice to learn when exactly to turn over onto your front. Ideally, you want to do it when you're just a stroke or two from the edge of the pool. When you're swimming in an indoor pool, you can use the ceiling to make sure you don't veer off-course. Look for a line or pattern in the ceiling material. As you swim, keep your eyes open and focused on the ceiling. Keep this pattern oriented the same way as you swim to keep yourself travelling in a straight line. If you're swimming outside, you have...


Bernapaslah yang dalam bersamanya. Lakukan relaksasi otot progresif. Berolahragalah. Lakukan latihan imajinasi terbimbing bersama-sama. Dengarkan musik yang menenangkan.

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with her. When you see her struggling to calm down on her own, lead her into a deep breathing exercise that promotes the natural relaxation response. To practice deep breathing:  Find a quiet, comfortable place in which the two of you can sit without distractions. Either sit up straight with a cushion or use a chair for support. Relax your shoulders and rest your hands on your thighs. Both of you should place one hand on your chest and one on your abdomen. Breathe in deeply through your nose for 4 to 8 counts. The hand on your abdomen should expand with your belly. Hold the breath briefly, for 1 to 2 counts. Then, release the air out through your mouth, watching your hand fall with your belly, for the same number of counts as the inhale. The hand on your chest should move very little. Repeat the inhale-exhale process for 5 to 10 min, or until she becomes more relaxed. Another technique you can try to get her to loosen up and relax is progressive muscle relaxation. This exercise helps you to notice where you are holding tension in your body and know what relaxation feels like in these tense areas.  Grab comfortable seats in chairs or on the sofa. Start with a few minutes of deep breathing to stimulate calm. Start at your feet and move up. Notice how your feet feel. Take several seconds to become aware of this feeling. Then, gradually contract the muscles in your feet until they are extremely tense. Hold for 10 counts. Release the tension, taking note of how it simply melts away. Stay in this state for about 10 counts, continuing to breath deeply. Move slowly up through the body contracting and releasing each muscle group. The intensity of working out may not immediately come to mind when thinking of way to help calm someone down, but physical activity is a terrific way to relieve stress and promote a positive mood. Exercise generates those feel-good chemicals in the brain called endorphins that tend to make you feel more energetic and brighter about life. If you see her having a tough day, steer her towards a...


Berolah raga secara teratur. Berdirilah dalam Pose Gunung untuk memperbaiki postur tubuh. Duduklah dengan Pose Tongkat. Hindari makanan yang mengandung MSG dan kafein. Dapatkan setidaknya 8 jam tidur saat malam.

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Physical activity can help to release any stress or tension in your body and produces endorphins in your brain, which fight off pain in your body. Do 30 minutes of walking, biking, or running at least three times a week. Be consistent with your exercise routine. Having good posture can help keep your muscles from tensing up. It can also release tension in your head. Doing yoga poses like Mountain Pose will improve your posture and relax you.  Stand with your feet hip-width apart. Roll your shoulders back and place your hands at your sides. Pull in your abdomen and tuck your tailbone toward the floor. Tuck your chin towards your chest. Try to hold this pose for at least 5-10 breaths. This is another good yoga pose to improve your posture and practice deep breathing.  Sit with your legs straight out in front of you. Flex your toes so they move towards you. Roll your shoulders back and place your hands at your sides on the floor. Pull in your abdomen and tuck your tailbone towards the floor. Tuck your chin towards your chest. Try to hold this pose for at least 5-10 breaths. You can also cross your legs if straight legs is uncomfortable for you. MSG or monosodium glutamate is a flavor enhancer commonly found in Chinese food. Some people react to MSG by developing a headache. But there is no scientific link between MSG and headaches. Other foods that may cause headaches include: A consistent sleep schedule will ensure your brain and body are free of anxiety and stress, two big causes of tension headaches.


Berolah ragalah. Hindari konsusmi makanan atau minuman yang banyak mengandung kafein dan gula. Jangan mengonsumsi minuman beralkohol untuk mengurangi stres. Tidurlah dengan cukup. Seimbangkan antara pekerjaan dan kehidupan pribadi Anda.

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Try to get some physical exercise every day, even if it’s just a walk, or taking 20 minutes to have a dance party. Regular exercise can release endorphins, natural painkillers, which can relax you and regulate your mood. Inactivity can actually create tension and stress, making you more likely to overreact to situations that upset you. Both of these substances can make your adrenal glands increase the production of stress hormones, which makes it easier for you to get upset and harder to remain calm.  Try cutting out caffeine and sugar for a few weeks to see if you feel calmer and more relaxed. Then, you can gradually add small amounts of caffeine or sugar, if you like.  Even if you do decide to drink caffeine, make sure to consume no more than 400mg per day as an adult or 100mg per day as a teen.  Try to eat a healthy snack every 3 to 4 hours. This helps keep your blood sugar constant, which can prevent mood swings and irritability. Although it is very common to use alcohol as a coping strategy for stress, this is not a healthy behavior. If you’re the legal age, it is usually okay to enjoy the occasional drink, but you should not use alcohol as "stress relief." This approach puts you at an increased risk of alcohol abuse and alcoholism.  If you choose to drink alcohol, do so only in moderation. The National Institute on Alcohol Abuse and Alcoholism suggests that males drink no more than 4 drinks per day and no more than 14 drinks per week. Females should drink no more than 3 drinks per day and no more than 7 drinks per week.  A single "drink" refers to 12 oz. of regular beer, 8-9 oz. of malt liquor, 5oz. of wine, or 1.5 oz. (a shot) of 80-proof liquor.  Don't drink alcohol right before bed. Although it may make you feel drowsy at first, alcohol interferes with REM sleep and can leave you feeling fatigued the next day. Insufficient sleep is a common cause of feeling stressed out and anxious. Studies suggest that most Americans need more sleep than they currently get. Take some steps to make sure the sleep you...


Berolahraga 30 menit sehari. Ubah gerakan susah diam lengan dan kaki Anda menjadi latihan isometrik saat sekolah atau bekerja. Istirahatkan diri.

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In general, modern American lifestyles are not as physically active as they should be. The lack of movement in a usual day for someone who has sit-down job may contribute to the tendency to fidget. To get more exercise, you can walk, jog, swim, bike, play sports, or do any other activity you enjoy that gets your heart rate up. If you find yourself limited on time for exercise, one of the easiest ways to get enough is to just walk. Walking can even be part of your chores; you can walk the dog, walk to the market or the post office, or walk around the office or around the block a couple of times during your lunch break. Any amount of walking is better than none, and making it a regular habit helps ensure you are getting enough exercise. These will curb fidgeting and strengthen muscles.  Rest your hands in your lap. Put your palms together and gently push them together. Hold for 3 to 10 seconds and repeat 10 times. Place your feet flat on the floor. Push down into the floor for 3 to 10 seconds. Repeat until your muscles are tired; your fidgeting will subside. Never sit in one place for over 30 minutes. As well as being good for your back, walking around and stretching during short breaks will reduce your need to fidget and help you to get the amount of exercise you need.


Berolahraga di pagi hari. Minum teh yang menenangkan. Lakukan latihan pernapasan. Gunakan bayangan. Cobalah relaksasi otot secara terus-menerus. Minta tolong pasangan untuk memijat Anda. Baca buku yang menenangkan. Tuliskan stres atau kekhawatiran. Berhentilah mencoba saat Anda tidak bisa tidur.

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This will help you to be physically tired at night. Your body will also release endorphins which will calm you emotionally.  Exercise can also wake your body up, so it is best to do it earlier in the day. If you can chose between going to the gym in the morning and in the evening, try going in the morning. Don't exercise less than 4 hours before going to bed. Adults between 18-64 years of age should get at least 150 minutes of moderate intensity exercise every week for at least 10 minutes at a time.  Make sure children that have trouble sleeping get enough exercise. This will help them to be tired at night. Caffeine-free teas that contain chamomile or valerian can help start the process of relaxing you before bed. Look for teas containing these calming ingredients or teas labeled for "sleepy time." This is a great way to clear your mind and relax your body so you can fall asleep. Once you are in bed and in a comfortable position:  Breathe in through your nose and out through your mouth. Close your eyes and focus on feeling your breath as it moves through your body. Visualize its path through your mouth and nose, into your lungs, and back out again. Notice where you carry tension in your body. As you exhale, consciously relax those areas. If your thoughts return to your worries, acknowledge them and then focus again on your breathing. In this method you give your mind something to focus on other than the stresses of daily life. What works for you will be highly personal. It might be a favorite place, an imaginary location, doing an activity that you enjoy, or telling yourself a story.  Slowly imagine the scene in as much detail as you can. For example, if you are imagining a beach, visualize the waves, listen to them crashing onto the shore, hear the seagulls calling, and image how the saltwater smells. Feel the breeze blowing and the warmth of the sun.  If you find yourself returning to the stresses of your daily life, remind yourself that you will deal with it tomorrow and refocus on the imagery. It may take...


Berolahraga lebih sering. Regangkan tubuh. Beristirahatlah yang cukup. Kurangi stres. Coba mengonsumsi suplemen. Gunakan obat herbal.

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et more exercise. Physical activity is a known energy booster, and can also help you get a better night's sleep. If you're feeling fatigued and low on energy, a vigorous workout every day or several times each week can help you feel more energetic and get better, more restful sleep.  Try to get at least 30 minutes of physical activity every day or follow the guidelines here.  Opt for cardio workouts like walking, running, and biking.  Talk to your doctor before beginning a workout routine. Whether you're lounging at home or tied to your desk at work, stretching can help give you a noticeable boost in energy.  Stretch your arms and hands above your head as high as you can reach, and hold them for 10 to 15 seconds.  With your arms outstretched to the side, lower your torso to one side so that one set of hands touches the floor and the other set of hands points upward. Hold this for 10 to 15 seconds, then reverse to the other side. Touch your toes while your legs are as straight as possible. . If you're constantly feeling low on energy, you may not be getting enough sleep, or you may be getting poor quality sleep.  Teenagers typically need between eight and 10 hours of sleep each night.  Adults ages 18 to 64 typically need between seven and nine hours of sleep each night.  Older adults ages 65 and up typically need between seven to eight hours of sleep each night.  Limit caffeine and stimulants to help ensure a good night's sleep.  Turn off all electronics at least 30 minutes before bed to ensure a better night's sleep. . Stress has been recognized as a trigger for worsening symptoms associated with chronic fatigue syndrome, as well as general problems with sleeping and getting adequate rest.  Take deep breaths from your diaphragm to help lower your heart rate and reduce stress.  Try progressive muscle relaxation to unwind. Slowly tense each major muscle group in your body, focusing on one part of the body at a time. Hold that tense pose for about five seconds, then release the tension and relax for 30 seconds...


Berolahraga secara rutin. Tidur. Berlatih yoga. Kendalikan rasa lapar emosional.

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The impact of exercise is tricky. Engage in moderate-high intensity exercise and your body will suppress appetite because it will use your stored fat as an energy source while low-intensity exercise, like walking, swimming,  and jogging, will increase hunger.  Studies have found that the neuronal response to food significantly decreased with moderate to high-intensity workouts. Exercise also reduces the incentive motivation in the brain responsible for the anticipation of food. This effect reduces hunger and keeps you healthy and reduces stress. There are numerous studies on sleep and sleep deprivation and its impact on the body. In general, a lack of sleep has a negative impact on the body and increases hunger hormones that make us crave for snacking throughout the day.   Studies show that bodies lacking sleep are bodies that crave more carbohydrates throughout the day. Scientists believe this is due to the body's natural craving for carbohydrates to increase energy levels. Sleeping is intimately related to feeding. A lack of sleep for prolonged periods of time increases the intake of food dramatically. Leptin, a hormone released by fat cells that suppresses appetite, highly depends on the length of sleep. A lack of sleep, therefore, dramatically impacts the influence of hunger. Yoga can reduce your appetite. The intimacy of performing yoga makes you more aware of your body and, therefore, more sensitivity to feeling satisfied and less likely to snack on junk food.  Yoga performed at least one hour per week has shown to reduce appetite. Because yoga reduces stress, it suppresses a hormone called cortisol, which is associated with binge eating. Mindful eating, the step-by-step thought process to eating, is also a part of yoga. This process helps you to stop eating when you are full. Eating because you’re bored is a learned habit, but distinguishing between true hunger and emotional hunger is difficult for many people.  Real physical hunger comes about gradually and can be easily satisfied with most foods. You...


Berolahraga teratur. Konsultasikan dengan dokter sebelum menggunakan obat laksatif bebas. Teliti sebelum menggunakan produk pembersih kolon.

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Physical activity stimulates the digestive system to increase bowel movements. Maintaining a healthy lifestyle can help to ensure your colon stays healthy and functional. Make sure you are exercising on a regular basis, such as every day or at least three times a week. Go for a thirty minute walk every day or schedule in a workout at the gym three times a week to ensure you are burning calories and staying healthy. You can also try doing a home workout with resistance bands to stretch your muscles and build strength. Or you may take an exercise class to help you workout regularly, such as a yoga class or an aerobics class. Often, maintaining a high fiber diet, drinking enough water, and exercising regularly can help your colon function properly.  If you are still having issues after making lifestyle changes, consult with your physician before turning to laxatives.<Dale Prokupek, MD. Gastroenterologist. Personal interview. 16 April 2020.</ref> There could be an underlying medical problem. If your doctor recommends that you try taking laxatives, ask for a recommendation. Always follow the dosage instructions on the label of the laxatives and never take more than the recommended amount. Do not take laxatives long term, as this can lead to serious health issues.  If you are experiencing irritable bowel syndrome, irregular bowel movements, or digestive issues, you may try bulk-forming laxatives such as Metamucil, Citrucel or Psyllium. Take bulk-forming laxatives with lots of water. Side effects can include bloating, gas, cramping, and increased constipation. If you are struggling with passing stool, you can try stool softeners. Stool softeners are generally safe for use and generate less bloating than bulk-forming laxatives. Never take laxatives as a weight loss supplement. This is damaging to your health and may cause other medical issues. If you are considering a colon cleansing product for daily use, make sure you research the product before using it. These products have not been proven to offer any health...


Berolahraga! Hangatkan tubuh. Basuh wajah dengan air hangat.

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One sure-fire way to get your cheeks nice and red is to simply do a little exercise. It's no secret that activities like playing sports, jogging, lifting weights, and doing calisthenics can make you flushed — generally, the more intense the exercise, the brighter your cheeks will be. Note however, that a regular exercise routine can actually make it harder for you to get rosy cheeks in the long run. If you're able to reduce your blood pressure with steady exercise (which, by the way, is a good thing!), the capillaries in your cheeks responsible for giving you pink cheeks won't fill with blood during exercise as easily. Keeping yourself warm and cozy in cold weather can sometime have the side effect of giving you pink cheeks. When your body temperature is hot, the body automatically redirects blood from the inside of your body to the blood vessels near the surface. This blood causes your cheeks (and likely other parts of your body) to get a reddish or pinkish tinge. Don't go overboard here — wearing a warm coat in winter is a good idea, but deliberately subjecting yourself to uncomfortably high temperatures can be unsafe. Cool off right away if you start to sweat profusely or feel light-headed. A nice facial rinse doesn't just feel great — it can also give your cheeks a "splash" of pink! Heating up the skin of your face with warm water causes the body to direct more blood there. This extra blood can make your cheeks a little pinker with very little effort on your part.


Berolahraga. Ikuti pola makan yang tepat. Tidur dengan cukup. Batasi konsumsi kafeina. Pantau konsumsi obat-obatan Anda.

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To stay mentally and physically quick, you must take care of yourself. Exercise at least 3 times a week, or more if possible. Exercise increases blood flow to your entire body, including your brain. Your body will thank you with speedier reaction times and plenty of endorphins. If you are not used to exercising, work your way up with shorter simpler exercises. Start with a 15 to 30-minute walk, then move on to jogging or swimming. Eat healthy, balanced, and consistent meals. Eating right gives your body the fuel needed to perform at its best. Work some eggs and spinach into your diet; they’re super foods for the brain, both containing the amino acid tyrosine, which has been shown to increase reaction speeds. Conversely, drinking alcohol or using illegal substances can slow your reaction speeds down. If you are tired, you’ll respond sluggishly no matter how well you eat or exercise. Make sure to get at least 8 hours of good, solid, undisturbed sleep a night. This will allow you to stay alert for longer periods.  How much sleep you need will depend on your personal needs. Typically, this will be between 7 and 9 hours. Don't get too much sleep either. If you wake up early, then go and start your day. Sleeping in can make your body and mind sluggish. It is very tempting to down a cup of coffee whenever you need speed and focus on a task. Be careful, though, because this one can backfire! Control your caffeine consumption so it boosts your response times without making you fidgety and scatter-brained. Stick to just 1 cup prior to working on a task requiring quick responses so you don’t get jittery and lose focused. This also goes for energy drinks as well. Don't ditch the coffee only to replace it with a canned energy drink. Some medications can slow down your response time and reflexes. Or, you may even experience dizziness or blurred vision. If you need a high reaction speed, make sure to talk to your pharmacist or your doctor about how your medications might impact your abilities.  This is an especially...


Berolahraga. Kurangi stres dan bersantailah. Perbaiki postur tubuh Anda. Lakukan eksfoliasi. Lembapkan kulit dan bibir Anda. Lindungi kulit Anda. Berhenti merokok.

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Exercise is important at all ages, but it can be especially helpful once you reach your 50s. Include both cardiovascular and strength exercises in your routine. Cardiovascular exercise gets your blood pumping and strength exercises can tone flabby skin associated with age.  Improved circulation supplies more nutrients and oxygen to your skin. Exercise also increases your supply of collagen and fights against damaging free radicals in your body. Cardiovascular exercise can also lead to weight loss, and shedding a few extra pounds and some excess fat can drop your perceived age by several years. Stress can create more wrinkles and general wear on your skin. Relaxing more often may not undo the damage already done, but it can prevent your skin from aging any faster than necessary from this point on.  A simple trick to try is to laugh more throughout the day. Laugh decreases stress hormones in the body and forces the muscles in your face to relax. If you don't feel like you have anything to laugh about look up jokes on the internet, or watch a funny movie or a comedian. On a similar note, you should also get six to eight hours of sleep each night. Dark, puffy eyes can make you look older, but getting enough sleep can clear those bags away. Keep in mind severe allergies can also cause dark circles, so get your allergies under control by avoiding the things that cause them, or by taking allergy medication (doctor approved, of course). Moreover, sleep reduces the body's production of stress hormone, which is good, because stress hormone can make your skin appear less elastic and less healthy. It's a simple trick, but straightening your posture gives the appearance of confidence, and confidence is a trait commonly associated with youth. Walking around with your back straight and your head high can shave a few years off your age in a matter of minutes. Use a gentle exfoliating wash on your skin one to three times each week. The process of exfoliation strips away dead skin cells and stimulates the production of new...


Berolahraga. Lakukan latihan untuk mengendalikan pernapasan. Lakukan relaksasi otot secara progresif. Lakukan suatu kegiatan untuk melepaskan amarah. Gunakan mainan yang dapat meredakan stres. Temukan sesuatu yang lucu atau konyol. Dengarkan musik yang menenangkan. Ulangi pernyataan yang menenangkan diri sendiri.

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When you’re feeling angry, doing some moderate exercise could help you. A study by the University of Georgia suggests that moderate exercise (such as running or riding a bike) during or immediately after an upsetting experience can help you manage the experience of anger. When you exercise, your body releases endorphins, which are natural "feel-good" chemicals that make you feel more positive and happy. If you're unable to run or ride a bike, consider walking, stretching, and other easier forms of exercise.  Exercise may also have a preventive effect. A Yale study suggested that prolonged bouts of running before an upsetting experience may dampen the extremity of your emotional reaction.  Even if you can't take time for a full exercise routine when you're angry, try take a few moments. Leave the situation that's making you angry if you can, and shake out your limbs vigorously. Even small physical distractions can help you feel better. Breathing deeply from your diaphragm (the large muscle at the base of your lungs that assists with breathing) can help soothe feelings of anger. Deep, controlled breathing slows your heartbeat, stabilizes blood pressure, and relaxes your body. Combine your breathing exercise with a mantra, or calming word or phrase, for added benefit.  Find a quiet place to relax. Make yourself comfortable. Lie down if you like, and loosen any tight or uncomfortable clothing. Place your hand on your abdomen. Inhale slowly through your nose. Focus on filling your belly with air as you breathe in. Let your abdomen relax as you inhale; you should be able to feel your stomach expand. Hold this breath for a few seconds. Breathe out slowly through your mouth. Contract your abdominal muscles to push all the air out of your lungs. Repeat this process at least ten times. If you're still having trouble with deep breathing, buy a bottle of children's bubbles from the toy store. Hold the bubble wand in front of your face and breathe slowly through the wand. Focus on exhaling from your lower abdomen,...


Berolahraga. Temukan minat Anda. Jagalah kesehatan.

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Finding and sticking to an exercise routine leads to higher levels of energy, better sleep, and a clearer complexion. That's not even including the health benefits and trimmer waistline! A simple thing like going for a walk every day contributes to overall health. If you have time (and the ability) for a daily trip to the gym, great! But if not, stay active with smaller things: walk the dog, play tennis, or go swimming. A girl with interests is an interesting girl. Having your own identity is key to attracting a man: If even you don't know who you are, how can he?  Find hobbies. There are loads of things you're good at. Once you find the things you enjoy, you'll find guys with similar interests. Having things in common makes it easier to communicate and start a relationship. Your passions should include other relationships. Don't neglect your friends and family in concentrating on finding a guy. Surrounding yourself with others who care about you will help you grow and become a more well-rounded, positive person. . A balanced, nutrient-rich diet works wonders on the body and mind. Your body is a temple--don't put things into it that are harmful.  Getting enough vitamins and minerals will make your hair and nails grow faster and thicker, in addition to your skin glowing and looking healthier. This means loading up on the fruits and veggies and cutting down on the processed goods. Kick those nasty habits. Drinking alcohol and smoking cigarettes adds years to a person's appearance. Not to mention the bad breath and body odor.


Berolahragalah 3 sampai 5 kali seminggu. Luangkan waktu untuk beristirahat dan merelakskan tubuh. Kurangi stres dengan memijatkan tubuh di tempat spa atau relaksasi. Berhentilah merokok.

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Being overweight and living a sedentary lifestyle puts you at an increased risk for prostate cancer. Start a regular exercise program, even if it's just walking for 20 minutes every other day. Add resistance training to strengthen your muscles. Interval training may be a good choice if you don't have a lot of spare time to devote to training and exercise. Not having a good balance between work and play can increase stress levels, which in turn causes your body to produce more DHT. Set aside 15 or 20 minutes each day to do something that is fun for you.  Choose a restful, calming activity, such as reading a book, coloring, or working a jigsaw puzzle. You also want to make sure you're getting enough sleep. Too little sleep can also increase your stress level, leading to increased DHT levels. Stress may cause your body to convert more testosterone to DHT. A massage not only reduces overall stress, it can also stimulate and improve circulation, which can encourage hair growth. Try a massage every other week for a couple of months and see if you notice any improvement in your overall stress level. On top of the other health risks of smoking, smokers also have higher DHT levels than non-smokers. If you have elevated DHT levels and you smoke, quitting can help normalize your body's DHT production.  Because cigarette smoking increases levels of DHT and other hormones, it may cause an increased risk of prostate cancer (although some studies have shown the opposite). Smoking does increase the likelihood of death from prostate cancer. Smoking in and of itself also causes hair loss, regardless of the effect of smoking on DHT levels.


Berolahragalah Jagalah higiene tubuh.

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Find a way to sweat — yes, really sweat — for 30 minutes at least 3 to 5 times every week. Take a dance class; go jogging or biking; join a hiking club; play tennis, racket ball, soccer, or basketball; walk laps around the block. Do something. It will improve not only your fitness, but also your outlook on life and the world. Some normal people can't exercise this way others can. Find something physical you can do that works for you.  Being fit is always more attractive than not being fit. And don't think you have to be a skinny model to be fit; fitness is about being able to move, breathe, and keep up during a physical activity. Exercise is also a secret potion for happiness and well-being, and being happy always makes you more attractive. No one likes to be around someone who looks or smells bad. Every morning and night, brush your teeth for 2 minutes. Don't forget to floss; most cavities occur between teeth that are hard to clean with a brush. Wash your hands after using the bathroom, keep your nails clean, shower or bath with soap, and wear antiperspirant. A lack of hygiene is a huge red flag for interpersonal relationships; after all, if you aren’t willing to take care of yourself, why should anyone else be?


Berolahragalah dengan anjing di dekat jam tidur. Ikuti jadwal tidur dengan teratur. Bawa anjing keluar sebelum jam tidur. Taruh es batu di dalam mangkuk anjing Anda.

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If you share a bed with your dog, it's important he sleeps through the night. This way, you'll both get a good nights sleep. One way to encourage your dog to sleep is to exercise him a few hours before bedtime. Take your dog for a walk in the late evening. Spend some time playing with him in the living room with his favorite toy. This way, your dog won't be wired when you turn off the lights. You are the highlight of your dog's life. He wants to be awake when you're awake and near you when you're sleeping. If you want to make sure your dog is getting enough sleep, stick to a regular sleep schedule. If you go to bed and wake up at roughly the same time each night, both you and your dog will have higher quality sleep. There will be less tossing and turning at night. Your dog may have difficulty sleeping if he needs to use the bathroom. Take your dog out right before you go to bed. If you go to bed late, you don't need to walk your dog around the block. Simply let him step out onto the sidewalk or backyard to have a quick pee. He'll be more comfortable when sleeping and more likely to fall asleep fast. Your dog may get thirsty during the night. However, drinking too much at night can put stress on his bladder. If he needs to go out, it'll be harder for him to sleep. You can put a few ice cubes in his dog bowl at night. If he gets thirsty, he can lick the ice cubes. This way, he's getting a little bit of water but not drinking enough to disrupt his sleep.


Berolahragalah dengan keras. Ceritakan kondisimu kepada sahabat atau pasangan. Tarik napas dalam-dalam. Berjalan-jalanlah di luar ruangan. Pikirkan sesuatu yang lucu dan menyenangkan. Hitung sampai sepuluh. Belajarlah memahami perspektif orang lain. Gantikan pikiran-pikiran yang memicu kemarahanmu dengan pikiran-pikiran yang lebih produktif. Cobalah mencari solusi yang terbaik.

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One way to deal with your anger is to vent it in ways that ultimately benefit you. Use the negative energy of your anger to your benefit by going for a long run or hitting the weights. Rigorous exercise can help you reduce your anger and help you cope with stressors that trigger anger in the first place.   Try listening to music that pumps you up; this will help you endure when your workout gets tough. Remember to stay within your physical limits. Tell your friend or significant other what is making you angry. In many cases, simply venting your frustrations will help you to cope with your anger, even if there is no solution presented from the conversation. You may find that your friend or significant other is going through the same problems as you, and it can help to not feel like you are the only one dealing with the issues making you angry. When you find yourself trying to deal with anger, try to calm yourself down. You can accomplish this by breathing deeply. This will help you to initiate your body’s calming response.  Breathe in for a count of four, hold for a count of four, and exhale for a count of four. Make sure you are breathing with your diaphragm rather than with your chest. When you breathe with your diaphragm, your belly extends out (you can feel it with your hand). Do this as many times as necessary until you start feeling calmer. If it is possible for you to escape the anger-inducing situation that you are in, do so and go for a walk. You will be able to calm down easier if you distance yourself from the situation that made you upset.  If you, e.g., in class and you are very angry but are not allowed to leave, try pulling your teacher aside and asking her to use the washroom. If she won’t allow you to, try calmly explaining to her that you are angry about something and would appreciate a couple minutes away from the situation to calm down. If you absolutely cannot leave the situation, try to remove yourself from it through your imagination. Imagine you are on a vacation to your favourite place...


Berolahragalah dengan rutin. Beristirahatlah Minumlah cairan.

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regularly. Increased physical activity helps keep food moving through the digestive system. Consistent exercise also helps increase the speed with which food is digested, and assists in the overall digestive process.  Exercise can prevent constipation and increase the speed of digestion by decreasing the amount of time food stays in the large intestine, thereby limiting the amount of water absorbed from the stool back into the body.  Movement also helps stimulate the natural contractions of the smooth muscle in the digestive tract, expediting the breakdown of food. Wait at least an hour or so after you eat before exercising in order to allow your body's natural blood supply to concentrate in the digestive system, rather than fueling the heart and other active muscles. Sleep gives the digestive organs the time needed to rest and repair, increasing their ability to digest food quickly and efficiently. Making some changes to your sleep will have digestion benefits that are far-reaching. Don't fall asleep immediately after eating, wait 2-3 hours to ensure your body has had adequate time to digest. Drinking fluids, especially water or tea, during or after a meal aids in digestion. Fluids help your body break down food, and water can help by hydrating you. Being hydrated is key to maintaining the appropriate levels of saliva production and fluid in the stomach.  Water also softens stool, helping prevent constipation. Additionally, water is crucial to your body's effective use of dietary fiber, a crucial component of digestion.


Berolahragalah dengan rutin. Konsumsilah makanan kaya nutrisi. Cukup tidur. Minumlah banyak air putih.

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If you’d like to makeover your body, start with treating your body well. Start an exercise program and aim to work out about 4 times a week. Take a Pilates class or get a personal trainer to help you along. Go jogging or hit the gym with a friend. You can encourage each other to keep working out and to improve your health. Giving your body the nutrition it deserves will go a long way to making yourself feel better, which will, in turn, make you look better Eat plenty of nutrient-rich foods, like vegetables and fruits. Cut down on refined carbohydrates and refined sugars. Getting plenty of sleep will reduce your stress levels, which can in turn make you look and feel better. Aim to get about 7-8 hours of sleep every night. Keep your skin looking fresh and your body hydrated by drinking plenty of water throughout the day. You will get the added benefit of having more energy. Get about 6-8 eight-ounce glasses of water every day.


Berolahragalah dengan teratur. Makanlah diet yang sehat. Jagalah kesehatan jiwa Anda. Tidur yang cukup.

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Research shows regular exercise increases the number of tiny blood vessels that carry oxygen to your brain.  Exercise also lowers blood pressure and helps you manage stress. When faced with a particularly stressful situation, take a walk.  The combination of exercise and an alteration in your physical environment will help refocus your brain and stimulate faster thinking. Your brain requires a lot of energy to function properly, so it's important to eat food that will stimulate clear thinking. Some foods are better for your brain while other foods may lead to brain fog.  Consume foods such as fortified cereals, whole grains, salmon, flax seeds, blueberries, turmeric, and leafy green vegetables to help keep your brain healthy. Reduce your consumption of saturated fats and unhealthy cholesterol from animal sources or partially hydrogenated vegetable oils. People who are anxious or depressed tend to score lower on cognitive tests.  Talk to a friend, seek counseling, or consult your doctor if you believe you are suffering from excessive anxiety or depression. Sleep deprivation and exhaustion also tend to cause low results on cognitive tests.  Young adults and adults need seven to nine hours of sleep to maintain healthy function.  Your brain will not fire quickly if it's tired.


Berolahragalah di pagi hari. Lakukan latihan interval intensitas tinggi atau HIIT (high-intensity interval training). Mulailah latihan angkat beban. Tambah dengan jenis latihan kardiovaskular lain.

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If you currently exercise in the afternoon or evening, consider changing your exercise routine to the morning hours.  Some studies have shown that morning workouts boost your body's ability to burn calories from stored fat instead of using calories you've consume through food during the day.  Schedule workouts for 20 to 30 minutes after you wake up. In addition, getting up in the morning will help ensure you don't get too busy or tired during the day and then skip a workout later on. Changing up your routine can be difficult at first. But after a couple days of getting up earlier (and going to bed a little earlier), you'll be just fine with your new AM routine. HIIT workouts are popular these days and for good reason. Studies have shown they help burn more fat and keep your metabolism elevated longer than traditional exercise.  Typical HIIT workouts alternate between bursts of very high intensity exercise (like sprinting) and bouts of more moderate intensity exercise (like jogging). Include one to two days of HIIT workouts each week. Perform 45 minutes of cardio with a 10 minute warm up and 10 minute cool down. The 25 minutes in between should be devoted to sprinting for 30 seconds to one minute and returning to moderate intensity for two to four minutes. HIIT boosts the production of the human growth hormone by 450 percent for 24 hours. It helps you lose fat rather than muscle, so it is ideal for weight loss. High-intensity is 80 to 85 percent of your maximum heart rate. You cannot keep up a conversation and you get extremely “winded.” Moderate-intensity is 65 to 80 percent of maximum heart rate. You can keep up a conversation with a friend, but are short of breath. Alternate between these two. On alternating days where you are not doing a HIIT workout, include some strength training. Keep in mind that it takes a while to build muscle. However, regular weight training along with a healthy diet can help you to build muscle mass over the course of four to 12 weeks, which will boost your metabolism.   Strength...


Berolahragalah lebih sering. Ikutilah sebuah cabang olahraga. Pergilah berjalan kaki.

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Exercise can release endorphins that can make you feel good. This works better if you can get your heart pumping to increase blood flow throughout your body. You can do that in the following ways.  Go for a jog or run outside. You'll benefit is two ways by exercising like this. You will be raising your heart rate and soak up vitamin D, which can also boost your mood. Lift weights at the gym. While cardio is great for elevating your heart rate, weight lifting has metabolic benefits that will also help you feel better about yourself and life. Join an exercise class. Exercise classes help you learn some great ways to move that will help your body become more flexible and strong. Playing a sport can help you vent aggression. This can help you feel a lot better, especially when you're not just sad, but angry too.   Football is a good option because you can tackle people. Baseball allows you to hit a ball as hard as you can, which can release tension. Tennis can have the same effect as baseball as long as you can control where the ball goes after you hit. Soccer can be cathartic because you need to run as fast as possible and kick the ball with everything you have inside of you. Walking can give you a break from a bad day, which could give you a different perspective.  Take your dog with you. It can be much more fun to have your furry friend with you. Ask a friend to join you. It can be nice to reconnect with someone on a walk. Notice the beauty of nature around you. This can help you appreciate the world more to improve your mood. Park farther away, so you have to walk more. Take the stairs whenever possible to get in more steps. Wear a step counter to keep track of how much you're walking each day. You can set up goals to make sure you get in enough steps. Use a walking video to help you. For example, Leslie Sansone's Walk video can help you walk miles a day.


Berolahragalah minimal 30 menit sehari. Kurangi berat badan yang berlebih. Berhenti merokok Kurangi dan kelola stres Anda. Cek kadar kolesterol Anda secara teratur.

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Exercise helps strengthen your heart muscles, improves blood flow, and allows your heart to pump more easily with less effort. Find a physical activity you don’t mind doing and add that activity to your daily routine. Start walking, running, cycling, dancing, or swimming, or work with your healthcare provider on developing an exercise routine that works best for you. Keep in mind that the type of exercise you do will impact how much you'll need. In general, try to perform 75 minutes of vigorous exercise or 150 minutes of moderate exercise each week, but check with your doctor first to determine what your heart can handle. If you have existing heart problems, for instance, vigorous exercise may put too much additional strain on your heart; your doctor may advise moderate exercise until your overall health improves. Individuals with thick waistlines and a high body mass index (BMI) of 25 or higher often have high diastolic blood pressure readings since their hearts have to work harder at pumping blood throughout their entire bodies. Focus on losing weight by exercising regularly and eating healthier foods, and consult with your healthcare provider about other effective weight-loss treatments.  If you're notably overweight, losing as few as 10 pounds (4.5 kg) can dramatically improve your blood pressure numbers. Also note that carrying extra weight around your waistline can have an especially strong impact on your blood pressure. As a general rule, aim to have a waist measurement less than 40 inches (102 cm) as a male or 35 inches (89 cm) as a female. . Nicotine in cigarettes narrows your arteries, hardens artery walls, and increases your risk for blood clots, heart disease, and stroke. Stop smoking as soon as possible to lower your diastolic blood pressure, and consult with your healthcare provider about effective smoking cessation methods if you experience difficulty with quitting. When under stress, your body releases chemicals and hormones that temporarily narrow your blood vessels and cause your heart to...


Berolahragalah paling tidak 2-3 kali dalam seminggu. Minum air banyak-banyak. Pertimbangkan untuk berhenti menjalani diet jika Anda merasa lemah, lemas, atau mengalami masalah kesehatan lainnya.

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at least two to three times a week. To maintain a healthy lifestyle during the oatmeal diet, you should try to do at least 30 minutes of gentle exercise two to three times a week. This could be 30 minutes of walking or yoga.  Doing weekly exercise will ensure you will lose weight in a healthy and sustainable way while on the oatmeal diet. Don't do anything too taxing or intense while on a very low-calorie diet. It is not recommended that you drink juice, soda, or alcohol during the oatmeal diet. Instead, you should focus on drinking at least one to two cups of water after you exercise and one to two cups of water during each meal and between each meal. Drinking water will help your body stay hydrated and ensure you are expelling any waste or toxins out of your body. If you feel weak or fatigued at any time during the oatmeal diet, you may not be getting enough nutrients and protein in your diet. You may decide to add more protein or a nutrient-rich meal to your diet or to add more vegetables or fruits to your oatmeal. If you have any health issues and are concerned about your health while on the oatmeal diet, you should consider stopping the diet and check in with your doctor. Your doctor can then determine if it is medically safe for you to continue on the oatmeal diet.


Berolahragalah sebelum begadang. Berjalan-jalanlah sebentar. Cobalah olahraga pernapasan.

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Exercise has a stimulating effect, and can help you stay awake. The effects of exercise can also last several hours. When you know that you will need to stay awake for a long period, try some vigorous physical activity ahead of the time when you think you will start to feel tired. You can also try brief exercises while staying awake. A few jumping jacks or pushups every now and then, for instance, can help reinvigorate you. A short walk increases your oxygen intake to your brain and muscles, giving you energy and helping you stay awake. The effects of walking can last for several hours, so try taking a 10 minute walk every two hours when you want to stay awake. You can reap these benefits whether you walk indoors or outdoors. Getting plenty of oxygen contributes to physical energy and mental alertness. If you are trying to stay awake, periodically try one of these breathing exercises for a boost:  Sit up straight. Put one hand on your belly and the other on your chest. Inhale deeply through your nose. You should feel the hand on your belly raise, but the hand on your chest should not move. Breathe out slowly, with your mouth barely open. Use your hand on your belly to push air out, if you want. Repeat this exercise ten times. Quickly inhale and exhale through your nose (about three breaths a second), keeping your mouth closed. Then breathe normally. Repeat this process for fifteen seconds or more.


Berolahragalah sebelum tidur. Jaga rutinitas Anda. Nyalakan lampu. Atasi stres

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It can be hard to fall asleep at night or to sleep late in the morning if you are not getting adequate physical exercise every day, which exhausts the body and helps you rest more thoroughly at night.  If you do not regularly exercise, ease into a regular routine of about 30 minutes of moderate activity a day. This can be as simple as a walk around your neighborhood. In addition to sleeping better, there are so many benefits to regular exercise, including better immunity, emotional health, and self-confidence. Going to bed and rising at the same time every night is actually the best way to feel rested, instead of relying on sleeping in to "catch up" on lost sleep throughout the week.  Instead of sleeping in on weekends, try going to bed thirty minutes to an hour earlier than your typical bedtime during the week. Then, on weekends, go to bed and rise at the same time as you do during the week. This will add in the needed extra sleep without compromising your sleep schedule. Most adults need between 7 and 9 hours of sleep a night to feel rested and productive; children and teenagers need significantly more (anywhere from 9 to 11 hours). The exact amount varies depending on your body's needs and how active you are throughout the day. Your body's natural circadian rhythm is strongly linked to light: you are naturally wired to be alert in the daytime and to sleep at night, so light contributes to wakefulness and dark contributes to sleepiness. You need to ensure that your daytime environment, whether it's an office or your home, is full of lots of natural light to keep your circadian rhythms in balance. Open up the blinds, take heavy draperies off the windows, and turn on your lamps or other lights in your home during the day. If you can't get a lot of lights in your indoor environment, be sure to spend a lot of time outdoors in natural light. One of the biggest contributing factors to poor sleep quality is high stress levels. Learning coping techniques to lower your stress level can help you sleep better at...


Berolahragalah secara rutin. Lakukan jalan kaki singkat di satu hari. Lakukan peregangan sepanjang hari. Lakukan yoga.

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All aerobic activity has positive effects on circulation and health. One research study concluded that moderate exercise improves blood circulation to the brain in older women. Walk for 30–50 minutes at a brisk rate of speed, three or four times per week.  The results of the study indicated as much as 15% higher blood flow to the brain. Many studies suggest a connection between exercise and overall brain health, though there's no definitive research suggesting that increased blood flow may prevent or reverse cognitive decline. Aerobic activity is any physical activity that causes you to breathe harder, and raises your heart rate. Swimming, bicycling, dancing, and even sex are all aerobic activities. Find one that best suits your lifestyle, and engage in it with enthusiasm! It's not necessary to commit to a lengthy exercise session to reap the benefits of walking. Taking short walks will also help increase the blood flow to your brain. Even a walk of three to five minutes will have a positive effect on your blood's circulation.  Use a timer throughout your day to remind yourself to take walking breaks. If you work at a desk, schedule short walks. Take advantage of naturally occurring opportunities to walk. Take the stairs instead of the elevator. Park at a distance from your destination. Get off the bus or train before your exit, and walk the remainder of the route. Stretching improves overall circulation, and prevents stiffness in the joints and muscles.Set aside a few minutes every hour to stretch your body.  Stretching increases blood flow to the muscles. While it's not possible to truly "stretch" your brain, by enhancing blood flow throughout your body, circulation will improve and increase.  Simple stretches that result in increased blood flow to the brain include touching your knees or toes from a standing position. Alternatively, sit on a clean area with your legs outstretched, and touch your knees, shins or toes from this seated position. Be careful not to do anything that causes pain or discomfort in...


Berolahragalah secara teratur. Jaga berat tubuh Anda. Minumlah teh hijau atau ekstrak teh hijau. Pertimbangkan untuk mengubah diet Anda. Kenali pengobatan “palsu”. Pahami bahwa kehamilan dan persalinan mungkin mempunyai efek perlindungan terhadap berkembangnya fibroid rahim.

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Uterine fibroids are hormonally mediated, much like tumors caused by breast cancer (although fibroids are not cancerous). Studies have shown that women who exercise regularly are less likely to develop fibroids.  Studies also suggest that the more physically active you are, the more that exercise will help you prevent fibroids. Women who exercised 7 or more hours per week were significantly less likely to develop fibroids over a period of several years than women who exercised two hours or less per week.  Research suggests that vigorous exercise is much more helpful in reducing your risk than light or moderate exercise. Vigorous exercise for 3 or more hours per week may reduce your risk of developing fibroids by 30-40%. (However, even light exercise is better than no exercise at all!) Research indicates that fibroids are more likely to occur in overweight or obese women (i.e., those with a BMI above the “normal” range). This may be because of the higher levels of estrogen in obese women.  Being overweight increases your risk of developing fibroids by about 10-20%.  Very obese women are two to three times more likely to develop fibroids than women within a normal BMI range.  You can calculate your BMI using the Centers for Disease Control and Prevention’s website here. Or, you can use the following formulas: weight (kg) / [height (m)]2 or weight (lb) / [height (in)]2 x 703. Some research has shown that green tea may help prevent the development of fibroids in rats. While it has not been confirmed in humans, green tea has numerous other health benefits, so it can’t hurt.  Green tea has been shown to reduce the severity of fibroid symptoms for women who already have fibroids.  If you are sensitive to caffeine, avoid over-consuming green tea. It is higher in caffeine than some other teas and can cause nausea, jitteriness, or irritability in some people. Several studies suggest that consuming red meat is linked to an increased risk of developing fibroids. Eating green vegetables is associated with a decreased...


Berolahragalah secara teratur. Pahami apakah kamu mempunyai gangguan rasa gugup atau tidak. Pelajari gejala intoleransi terhadap makanan. Perhatikan dispepsia atau gangguan pencernaan yang parah.

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A sedentary lifestyle can lead you to stomach problems. These creates an excess of noise from your stomach. Not exercising will create a negative impact on your weight and physical tolerance to certain foods which will lead to a bloated stomach, gas, and extremely loud noises. If you are constantly nervous or anxious, your nerves send signals to your stomach. These signals cause gurgling sounds. If you notice that you experience stomach gurgling throughout the day, regardless of diet or lifestyle changes, you may have a nervous disorder that can be addressed by a doctor. Consuming certain food items can cause allergic reactions that cause an upset stomach and force stomach gurgling. If you notice stomach discomfort often after eating the same kinds of food—avoid that food. The most often kind of food intolerance is lactose-intolerance. This is when dairy products cause intense stomach irritation. Upper abdominal pain, excessive belching, nausea, feeling full after a small amount of food and swelling of the abdominals are all symptoms of a more serious indigestion problem. If you experience these consistently, seek medical attention.  Dyspepsia is not a life-threatening problem but should be addressed.


Berolahragalah secara teratur. Rileks dan bersantailah. Jangan merokok. Tidurlah yang cukup. Lindungi kulit dari matahari. Waspadai tanda-tanda kanker kulit. Carilah bantuan profesional untuk masalah kulit yang tidak biasa.

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This is essential for healthy lungs, your cardiovascular system, and your body as a whole, including your skin. Exercise helps your skin because it improves circulation, increases the flow of nutrients to the skin, and removes dirt from the skin’s surface. Furthermore, it may also slow the skin’s aging process. Be sure to rehydrate your body after a good workout. Stress can wreak havoc on your skin and body as well as your mind, and the hormones your body releases in response to stress can exacerbate things like acne, psoriasis, rosacea, and eczema. Furthermore, stress can increase healing time in your body, so breakouts will take longer to go away. Yoga and meditation can be beneficial for your skin because they are both stress-relieving activities. Smoking, like stress, has a negative impact on your health, skin, and appearance. Smoking decreases blood flow, which is necessary for healthy skin. It also damages collagen and elastin, while the physical motions associated with smoking lead to wrinkles around the mouth and eyes. Sleep is important for many reasons, and healthy skin is just one of them. For one, when we sleep, our bodies secrete certain growth hormones, and this leads to collagen production. IR saunas use infrared radiation to increase the amount of collagen your body produces and therefore reducing the amount of wrinkles you have. Some users have also noticed improved skin tone after repeated uses.Though research studies have proved that it is effective and safe, long-term exposure to infrared radiation has not been fully studied for treatments. Skin cancer is the abnormal growth of skin cells caused by DNA mutations, and the primary cause of these mutations is UV exposure. If you notice irregular changes in your skin or notice moles that weren't there before, talk to your doctor immediately. The most common signs to look for that indicate cancer or precancerous cells are:  Moles that have irregular borders or asymmetrical features, have more than one color, or change over time. Sores and lumps...


Berolahragalah secara teratur. Ubahlah postur tubuh Anda saat duduk. Berjalanlah dengan dagu terangkat. Menarilah.

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Sit-ups, push-ups, and other moves can help you tone your body. However, exercise is a life-giving activity that should not be done just for the results. Do it for how it makes you feel. Of course, the feel-good chemicals (known as endorphins) produced during exercise will improve your mood. Regular physical activity also enhances your physical and mental well-being, allows you to challenge yourself, and build self-confidence. How could you possibly dislike your body after it has pulled you through an hour of power yoga or an invigorating mountain hike? Choose several activities that you enjoy and do them often. Exercising alone delivers terrific benefits, but loving your exercise time enables you to feel productive and happy while you're doing it. Having good posture can work wonders on your body confidence. Posture doesn't just change the way others perceive you, it also affects the way you perceive yourself. One study shows that subjects were more likely to believe positive thoughts they wrote down about their qualification for a job when they sat up straighter. When they slumped, they were less likely to believe these positive thoughts. . Just as posture can affect you when you're sitting, it can also affect you while standing and walking. If you feel bad about your body, it may show in the way you carry yourself. Demonstrate confidence by walking with your shoulders back and your chin tilted upward. Doing this will help you to feel better about yourself. Psychologist Amy Cuddy describes 'power poses' that you can use to increase confidence. These positions include standing in a wide stance with your hands gaped at your sides. The "Wonder Woman" pose is characterized by placing your hands on your hips with your chest poked out. Taking on such a pose increases your own self-perception of being capable and in charge. Take dance classes or just groove around your living room. Dancing makes you exercise without realizing it. It tones your muscles, improves stamina, posture and coordination. It also improves...


Berolahragalah sekeras mungkin. Batasi olahraga kardiovaskular. Lakukan olahraga beban. Bantu tubuh Anda untuk pulih dengan beristirahat.

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A training program can help turn those extra calories into muscle, instead of just fat. You'll want to combine both weight and cardio training. Be prepared to work out at least five days a week to see maximum benefits. You’ll need to cut down your long distance cardio program if you are trying to gain weight. Long runs, for example, can burn up many of your stored calories. Instead, go for short, 15-minute cardio interval programs or incorporate sprints into a weight routine. Talk with a personal trainer and develop a specific weight workout plan that suits your goals. You’ll likely need to alternate very heavy lift days with lighter ones. Expect to spend at least 45 minutes at each session. It is quite possible that your trainer will also instruct you to train in intervals, performing a number of exercises in sets. You can get your diet and exercise program to work together by making good use of your “workout window.” Make sure to eat protein and carbs immediately before and after working out. You may be tempted to continually push yourself without a break for the full month. This can backfire and result in illness or injury. Instead, make sure to incorporate exercise rest days, diet cheat days, and just general relaxation periods. Getting at least eight hours of sleep a night is also important.


Berolahragalah selama 30 sampai 60 menit setiap hari. Tingkatkan massa otot. Lakukan olahraga aerobika. Bergeraklah setiap hari.

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Depending on your health and physical abilities, this could be anything from a walk to a run or swim, to going to the gym and lifting weights. The key for weight loss is to get your heart rate up to between 75% and 85% of your maximum heart rate. Increasing your muscle mass will boost your resting metabolism, meaning that you will burn more calories even when sedentary.  Lift weights, do yoga, or take up pilates. Any type of strength training will build muscle and help you lose weight.  Be sure to give yourself at least a day off between weight-training sessions so that your muscles have time to rest repair themselves. High-intensity exercise will keep you burning more calories, longer, than low to moderate intensity workouts. Aim for an intense aerobics class or bursts of jogging or running during your walks. Beyond exercising and building muscle, you can boost your weight loss by simply moving around more every day.  Walk around when you’re talking to a friend on the phone. Lift weights while watching TV. Go for a walk with a friend instead of sitting and having a drink.


Berolahragalah selama setidaknya 30 sampai 45 menit per hari. Minum air putih sebanyak-banyaknya. Santap makanan yang kaya akan nattokinase. Konsumsi makanan yang kaya akan rutin. Tingkatkan asupan bromelin dalam tubuh. Tingkatkan konsumsi bawang putih. Utamakan konsumsi ikan sebagai sumber protein harian Anda.

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Studies suggest that regular aerobic exercise can prevent and reverse blood clot formation by increasing blood flow. Try walking, cycling, rowing, running, swimming, or jumping rope, whatever gets you moving every day. Check with your doctor about what kind of exercise is safest for you. Dehydration thickens your blood and may lead to complications. Be sure to drink plenty of water, as staying hydrated can prevent clots from forming. Nattokinase is an enzyme that breaks down fibrin, which may prevent clots from forming and dissolve those that have begun to form. Nattokinase is found in natto (a fermented Japanese food made from soybeans), fermented black beans, fermented shrimp paste, and tempeh. Rutin targets protein disulfide isomerase, an enzyme involved in blood clotting. It is found in apples, oranges, lemons, grapefruits (note that grapefruit interacts with some blood thinners), limes, buckwheat, onion, and tea. Have one of these fruits as dessert after each meal, or incorporate them into the meals themselves. Bromelain interacts with fibrinogen to help clear away the fibrin that holds blood clots together. Bromelain is found only in pineapples. If you are at an increased risk for blood clots, considering including pineapples in your dessert after as many meals as possible. Garlic inhibits the production of thromboxane, which is involved in blood clots. It also contains ajoene and adenosine, which helps prevent and dissolve blood clots. Onions also include adenosine, so you should incorporate them into your diet as well. Too much protein (especially red meat and dairy products) seems to stimulate blood clot formation. Try to eat plenty of fish instead. The omega-3 fatty acids may reduce your cholesterol, thin your blood, and reduce clotting, though current evidence is inconclusive. For best results, focus on salmon, tuna, herring, mackerel, and sardines.


Berolahragalah seperti atlet profesional. Fokuslah pada latihan angkat beban. Perkuat stamina Anda. Praktikkan pola makan sehat.

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Knowing how to play football is only part of the process. Professional athletes are in top physical condition. Expect to make working out a priority. Find the physical statistics of a few professional athletes and work hard to match them. Look into the workouts they do and make those exercises part of your routine. Perform exercises such as the bench press and the deadlift. Workout with the heaviest amount of weight you can lift correctly for 5 repetitions. Work the large muscle groups such as the chest, back, quadriceps, and hamstrings. Practice sprinting at increasing intervals. Start with trying to complete two 150-meter sprints in under 20 seconds. Rest for 30 seconds between each sprint.  As you build up endurance, increase the length and intensity of the sprints. Try doing three 200-meter sprints in under 30 seconds. Rest for 30 seconds between each run.  Make sure you give your body time to recover after each sprint. Rest for 3-5 minutes between each series of sprints.  Work on boosting your heart rate and keeping it high for a short amount of time. Playing football requires explosive energy in short busts. Find workouts that mimic that intensity. Training like a professional athlete means eating like one. Since you'll be doing a lot of heavy lifting, make sure you get enough protein. A good guideline is to make protein account for about 1/3 of your plate at each meal.  Eat lean proteins such as chicken, fish, and beans. Try to mix in a vegetarian meal once or twice a week. Soy is one of the healthier options for a vegetarian lean protein.  Your position will depend on the amount of calories you  need to eat. If you need to be light on your feet, aim for 3,000-5,000 calories during training. If you're a lineman, you may end up needing 8,000 calories.


Berolahragalah untuk menyingkirkan kelebihan energi. Buka tenggorokan Anda dengan menjulurkan lidah. Posisikan tubuh Anda di tengah dengan kaki menapak kukuh di lantai. Luruskan bahu untuk mendapatkan postur tubuh yang baik dan terbuka. Percayalah pada latihan pernapasan Anda. Teguklah sedikit air tepat sebelum Anda mulai berbicara.

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Go for a run in the morning or walk around the building before you have to give a speech, perform, or have a tough conversation. Letting go of as much nervous energy as you can will help you with your anxiety. This should also allow you to manage the shakiness. Go to the bathroom right before your talk or speech. Stick your tongue out as far as you can, and say a nursery rhyme or one of your tongue twisters with your tongue out. As ridiculous as this feels, it actually opens up your throat. This will make more space for sound in there, providing you with a stronger and louder speaking voice. This is important whether you're standing or sitting. Place your feet about shoulder-width apart. Keep your feet flat on the ground, and don't rock, sway, or shift your weight from side to side. This is your power stance. Embrace it. Having slumped shoulders and bad posture will actually make it harder for you to breathe deeply. This means that it'll be even harder for you to speak clearly and without a shaky voice. Slouching will also make you look nervous, so it's something to avoid during public speaking for lots of reasons. If you're feeling nervous as you're getting ready to start speaking, focus on your breathing. Pretend you have that towel around your waist, and push it out a few times. The oxygen will energize you, while focusing on the exercise will calm your nerves. Bring a water bottle along with you just in case no one gives you water. Getting hydrated will keep your voice clear rather than scratchy and dry. You also don't want to get dehydrated while you speak, as this could make you feel light-headed.


Berolahragalah. Belajarlah memainkan instrumen musik hingga mahir. Bergabunglah dengan sebuah klub atau organisasi.

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Almost everyone thinks playing a sport is cool. However, just being on the basketball or football team doesn’t immediately make you cool. You have to earn peoples respect by being good at it. Make sure you practice your talent. It’s not cool to sit on the bench the whole time. Physical sports are often considered cooler. Find and instrument and learn to play it! Once you get better you can join a band or start your own. People will think this is very cool, and you can even play in concerts or at your school’s talent show. For example, try taking up guitar! Many people think guitar is cool. Find something that you’re passionate about and join the club. If you’re really into politics, you can join your schools political society. Try getting into student government. People will think you’re cool if you are active and involved in the school community. Making your face known is a huge part of being cool. Being an active member of a club could help you accomplish that. For example, if you're in student government or the class president that's a great way for people to think you're cool.


Berolahragalah. Berpikirlah secara optimis. Berhentilah membandingkan diri dengan orang lain. Berpakaianlah dengan rapi.

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Exercising will make you fit, subsequently making yourself look and feel better. Exercising also releases endorphin, the “feel good” hormone, which gives you more energy and joy.  The short and long term benefits of exercise are most effective when done 3 to 4 times per week. Think about all the good sides in your life such as your family, friends, your job, an others. Tell yourself that you did a great job at work today and that you have great friends. Try to spin any bad thoughts into good ones. For example, if you find this task too hard to finish for you, tell yourself instead that you'll approach it from a different perspective.  Practice positive thinking on a daily basis to increase effectiveness. It's just a waste of time. You cannot compare yourself to anyone because you have your own set of life experiences and skills that nobody else has. Self-esteem can suffer when you constantly feel inferior to others, so realize that you are a unique individual who is incomparable. Every morning, find an appropriate and presentable outfit that you feel physically and emotionally confident wearing. Dressing well will make your exterior feel good, resulting in a distinctive improvement in self confidence. Be mindful of what outfit you choose based on the interactions you will have in a given day. For example, you wouldn’t wear a professional suit or dress to a brunch with friends, as well as you certainly wouldn't wear jeans and a shirt to a business meeting.  Be mindful of the color palate you are wearing. For example, blues typically induces tranquility and creativity, whereas green inspires freshness.


Berolahragalah. Bersedia mengubah pikiran Anda. Makan sehat. Banyak tidur. Jangan mengonsumsi terlalu banyak kafeina. Coba jalani psikoterapi.

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Discontinuing a psychiatric drug will be unlikely to go well under heavy stress and if your body is unhealthy. Regular exercise can have minor antidepressant effects; exercise can also relieve stress and may help to improve the ease at which you withdrawal from your psychiatric drug. When you exercise, try listening to some music that pumps you up and helps you to continue your workout when you feel like giving up. That said, be sure to listen to your body and not push yourself too hard! Keep in mind that the goal of getting off psychiatric drugs is to feel well, and not necessarily to be drug free. If, in discontinuing the drug, you feel absolutely terrible, keep in mind that, if your doctor thinks it is a good idea, you can reverse your decision take your medication again. Be sure to consult with your doctor before you change your mind and follow their specific advice. When you eat unhealthy it can make you feel negative, which can interfere with your attempt to get off psychiatric drugs safely. Therefore, it is important to eat healthy foods.   Here are some examples of healthy foods: lean meats, nuts, fruits, and vegetables.   Keep in mind that a large part of eating healthy is having a balanced diet; avoiding eating too much of only one food source. Not getting enough sleep can contribute to poor mental health by causing feelings of fatigue, sadness, and anxiety, all of which may interfere with your attempt to get off psychiatric drugs safely.  If you have trouble sleeping, try making you bedroom completely dark. Reduce sounds by changing your environment and/or wearing earplugs. Try to get into a routine and keep it more or less the same every night. Be sure make note of the number of hours a night of sleep you need in order to to feel refreshed and rested; aim to get that many hours each night. For example, if you tend to be in bed by 10:30 PM then read for 30 minutes before falling asleep, do your best to stick to that schedule as often as possible. In this way you will train your body for sleep....


Berolahragalah. Carilah cara untuk melepas bebanmu. Jadwalkanlah aktivitas santai. Luangkanlah waktu untuk tertawa. Bernyanyilah hingga bebanmu hilang. Pastikan tidurmu cukup. Makanlah diet yang sehat. Hindarilah kafeina dan alkohol.

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Research shows that not only is exercise a great stress-reliever, it improves your ability to concentrate and study. Find something that you love to do, and try to set aside part of every day to do it. You might like running, bicycling, walking, dancing, or another exercise. Both aerobic exercise (exercise that makes you breathe more heavily) and anaerobic exercise (like weight-lifting) can help you get rid of stress.  Regular exercise actually changes your brain chemistry to get rid of stress, according to research.  Exercise will improve the quality of your sleep, an important factor in preventing stress. If you're stressed, you'll need to find healthy ways to get rid of it. Punch a pillow, or take a deep breath. Take a short run. Your goal should be to recognize when you're stressed, and find ways that you can use to not take out your frustration on other people.  Pretending that you're not stressed isn't really a successful long-term solution. You can literally "blow" off steam by blowing on a pinwheel or a feather. The way this works is to encourage deep breathing and distracting your attention from the thing that's upsetting you. Even when you're feeling stressed, taking time to schedule relaxing activities for even short periods of time will help you avoid getting overwhelmed. Taking short walks, bubble baths, or setting aside time every day for meditation are all ways to include relaxation as a healthy part of your daily schedule.  Find relaxing activities that don't take very long to do, such as jumping on a trampoline for the length of your favorite song, or spending 10 minutes playing with your dog. Remember that doing things that make you feel relaxed and happy are essential part of living a successful life. They shouldn't make you feel guilty. Laughter is consistently shown to be one of the best ways to counteract stress. Taking 30 minutes to watch your favorite sitcom, or reading from a humorous website to relax are great ways to deal with stress. Browse through a joke book, or watch a scene...


Berolahragalah. Ikuti terapi fisik bila diperlukan. Tingkatkan aktivitas secara bertahap. Jalani pembedahan bila diperlukan.

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Once you have healed enough to start moving your knee again, your doctor may give you exercises to help you get mobility back in your knee. The exercises will be aimed to help prevent stiffness, increase strength, improve range of motion, and increase the flexibility of the joints of your knee. You may be given exercises that focus on balance and strength. You need to do them several times a day to improve over time. The type of the exercises and the amount of time you will have to do them depends on the extent of your injury. You may need more if your severely sprained your knee. Ask you doctor how long you should do your exercises. If your injury was really bad, you may need to work with a physical therapist or do at home physical therapy for a little while after your injury. This is not common in most cases, but there are some cases where this is necessary to completely heal the knee ligaments and return your knee to its former state. The exercises you do will depend on you injury, but they are to help with stiffness, reduce any lingering swelling, and return your knee to its full range of motion without pain. A few weeks after your injury, your doctor may suggest you return to your normal everyday routine without the assistance of wraps, crutches, or braces. When this happens, it is likely that she will suggest you take it easy at first to test out your strength, flexibility, and range of motion after your injury. If you do not experience pain, you can go back to your normal level of activity, including sports and other physical activities. In rare cases, your doctor may decide it is necessary that you have surgery. One of the main reasons for surgery is to repair your anterior cruciate ligament (ACL), which is the ligament inside your knee that helps is move it back and forth. Since it is such an integral ligament, if you rupture, tear, or injure this muscle, it needs to get fixed in the best way possible. It is even more common for athletes to need surgery on the ACL to ensure a return to previous range...


Berolahragalah. Jalani hobi baru. Terjunlah ke kegiatan sukarela. Coba jaga sikap yang positif.

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Exercising will put you in a much better mood and help you burn off some of the extra Christmas-food calories. Go for a jog, lift weights or play a sport with some friends. If you live in a cold climate, January might be too chilly for much outdoor activity, so look into a gym membership or indoor sports leagues. If you've received any hobby-oriented Christmas gifts like paints, kitchen utensils or a new video game, put them to use. Throwing yourself into a new hobby and learning a new skill will help take your mind off of your sadness. Volunteering can help you keep your Christmas spirit alive as you help those in need. Look into helping out local soup kitchens, shelters or charities that distribute winter clothes. You'll be able to help others through the winter and take your mind off of the end of the Christmas season. While it may be depressing that Christmas is over, always try to keep up a good attitude. Remember that this Christmas isn't the last one you'll ever have, and focus on things that make you happy as much as possible. It may be especially hard to keep a positive attitude if you have to go back to work. However, think of your return to work as a blank slate and new beginning. Remind yourself that you can start back to work at a slow pace and catch up on your own time.


Berolahragalah. Konsumsi lebih banyak sajian atau makanan dalam porsi kecil untuk mengurangi konstipasi. Kurangi kebiasaan yang mendorong Anda untuk “menelan” udara. Kurangi konsumsi minuman bersoda. Kelola stres.

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Exercise will stimulate your body to move food through your system, reducing the time that it may sit in your bowels and ferment. In addition, it will help you control your weight, increase your metabolism, and relax you physically and mentally.   The Mayo Clinic recommends 75–150 minutes of aerobic exercise per week, or 15 to 30 minutes five times per week. Choose an activity that you enjoy. Many people like to jog, walk, bike, swim, or join local sports teams like basketball or volleyball. Start out easy and work up to more strenuous exercise. If you have health problems that may make it unsafe for you to exercise, consult your doctor before starting. If you are constipated, the feces are not moving through your system as they should. This means that they have extra time to ferment in your bowels and are likely to produce more gas. They may also block the passage of gas. Eating frequent small meals keeps your system continually busy without burdening it with more than it can handle. Try eating less at your normal meal times and then adding a snack between breakfast and lunch and then again between lunch and dinner. People often swallow air without recognizing that they are doing it. If you have any of the habits below, you may want to consider making changes.  Smoking. Smokers often swallow air when they smoke, leading to bloating and gassiness. You can reduce bloating, and your overall health by quitting. Sipping drinks with a straw. Similar to smoking, the act of sucking in air makes you more likely to swallow it. Gulping your food. People are more likely to swallow air when they eat too fast and don’t take the time to chew. Make a conscious effort to eat more slowly. It will also make you less likely to overeat. Chewing gum or eating hard candies The process of chewing gum or sucking on candy and tasting the flavoring makes you produce saliva. This causes you to swallow more often, increasing the likelihood that you will swallow air. Fizzy, or carbonated, drinks taste good, but they release carbon...


Berolahragalah. Konsumsi makanan yang sehat. Tidurlah dengan cukup. Jangan terlalu banyak mengonsumsi produk berkafeina. Cobalah ikuti psikoterapi. Keluarlah dari zona nyaman Anda. Lakukan kegiatan sukarela.

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Regular exercise can have minor antidepressant effects; exercise can also relieve stress, key ingredients to having a better life. Exercise has these benefits in part because it releases endorphins, one of the brain's "feel good" hormones. When you exercise, put on some tunes that motivate you to workout harder. That said, be sure to listen to your body and don’t overdo it! When you eat unhealthy it can make you feel negative. Therefore, it is important to eat healthy foods if you want to improve your life. Eat things like lean meats, nuts, fruits, and vegetables for the best effect and remember to have a balanced diet (i.e., all things in moderation). A lack of sleep can contribute to lower well-being by causing feelings of fatigue, sadness, and anxiety. If you are having trouble falling asleep, try making your room darker. Also try getting rid of sources of noise and/or wear earplugs. Do your best to stick to a sleep routine every night. Take note of how many hours of sleep you need per night to feel rested upon waking; try to get that many hours each night. Caffeine can make you feel anxious, which can contribute to feelings of stress and anxiety. If your definition of a better life means less stress and anxiety, try cutting back on caffeine. Keep in mind the trade-offs. If you notice that you are more productive on a certain amount of caffeine and value your productivity more than some feelings of anxiousness, then perhaps cutting back on caffeine isn’t the best option for you. Experiment with different amounts and get a sense of how doing so changes how happy you feel about your life. Counseling or psychotherapy can help people not only deal with problems, but also to thrive and have better lives. To find a psychotherapist or counsellor, visit: http://locator.apa.org/ Quit just doing your same old habits and routines. Instead, seek out a zone of "optimal anxiety." Studies have shown that having some anxiety/arousal actually facilitates brain functioning and performance on a variety of tasks.  Ways to get...


Berolahragalah. Makanlah camilan sehat. Lakukan sesuatu secara spontan. Lakukan hobi Anda. Biasakan mandi secara teratur.

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. Go for a walk, a jog, or a bike ride. Play a team sport. Do anything that gets you up and moving. Exercising will make your body release endorphins, those "feel-good" chemicals that enhance your mood and inhibit the body's stress response. Any type of exercise or physical activity which requires you to expend energy and contract your muscles will trigger your body to release these helpful endorphins. So even if you don't feel up to a spin class or 5k run, just cleaning the house or going for a 15-20 minute walk can help your body start releasing the endorphins you need to feel happier. Scientists have confirmed that what and when you eat can affect how you feel and your moods. If you're feeling sad, try eating a low-fat, low-protein, but high-carbohydrate snack, such as a toasted English muffin with jam. When high-carbohydrate foods aren't overtaken by the presence of protein or fat, they allow for a release of the amino acid tryptophan into your brain. Tryptophan then turns into serotonin, a neurotransmitter than improves your mood, and all within 30 minutes. You could also have carbs such as air-popped popcorn or a slice of whole wheat bread. But be sure to skip foods high in protein, like cheese and poultry. These foods suppress serotonin because all of the amino acids in them compete with and ultimately block tryptophan from releasing into your brain. Sometimes a consistent and boring routine can make you feel bad. Do something out of the blue (but without making any rash decisions!). Go visit a friend or a museum, surprise your Mom with lunch, or take a weekend trip outside your city or town. By mixing things up a bit, you may rediscover your passion for life. You could even shake things up by creating small "disturbances" in your everyday schedule. For example, do things in a different order in the morning. Make coffee after your shower, for example. Leave earlier for work. Just break out of that daily routine for a bit and see how you feel. Sometimes the routines that we become accustom to, while...