ARTICLES ABOUT HEALTH BY C.4.1

1. IGA BARIKA ROZA (12-23-120)

Stress Management: How to Reduce, Prevent, and Cope with Stress

Stress Management

It may seem that there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your career and family responsibilities will always be demanding. But you have more control than you might think. In fact, the simple realization that you’re in control of your life is the foundation of stress management. Managing stress is all about taking charge: of your thoughts, emotions, schedule, and the way you deal with problems.

Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress.

Start a Stress Journal

A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down:

What caused your stress (make a guess if you’re unsure)

How you felt, both physically and emotionally

How you acted in response

What you did to make yourself feel better

Look at how you currently cope with stress

Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem.

Unhealthy ways of coping with stress

These coping strategies may temporarily reduce stress, but they cause more damage in the long run:

1.      Smoking

2.      Drinking too much

3.      Overeating or undereating

4.      Zoning out for hours in front of the TV or computer

5.      Withdrawing from friends, family, and activities

6.      Using pills or drugs to relax

7.      Sleeping too much

8.      Procrastinating

9.      Filling up every minute of the day to avoid facing problems

10.  Taking out your stress on others (lashing out, angry outbursts, physical violence)

11.  Learning healthier ways to manage stress

If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. There are many healthy ways to manage and cope with stress, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: avoid, alter, adapt, or accept.

Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.

Dealing with Stressful Situations: The Four A’s

Change the situation:

1.      Avoid the stressor

2.      Alter the stressor

Change your reaction:

1.      Adapt to the stressor

2.      Accept the stressor

Stress management strategy #1: Avoid unnecessary stress

Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.

Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress.

Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely.

Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.

Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.

Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

Stress management strategy #2: Alter the situation

If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.

Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same.

Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.

Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.

Manage your time better. Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.

Stress management strategy #3: Adapt to the stressor

If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.

Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.

Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.

Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”

Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.

Adjusting Your Attitude

How you think can have a profound effect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts.

Stress management strategy #4: Accept the things you can’t change

Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.

Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.

Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.

Share your feelings. Talk to a trusted friend face to face or make an appointment with a therapist. The simple act of expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. Opening up is not a sign of weakness and it won’t make you a burden to others. In fact, most friends will be flattered that you trust them enough to confide in them, and it will only strengthen your bond.

Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.

Stress management strategy #5: Make time for fun and relaxation

Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors.

Healthy ways to relax and recharge

1.      Go for a walk.

2.      Spend time in nature.

3.      Call a good friend.

4.      Sweat out tension with a good workout.

5.      Write in your journal.

6.      Take a long bath.

7.      Light scented candles.

8.      Savor a warm cup of coffee or tea.

9.      Play with a pet.

10.  Work in your garden.

11.  Get a massage.

12.  Curl up with a good book.

13.  Listen to music.

14.  Watch a comedy.

15.  Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury.

Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.

Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress.

Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.

Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

Stress management strategy #6: Adopt a healthy lifestyle

You can increase your resistance to stress by strengthening your physical health.

Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension.

Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.

Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.

Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.

Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

2. OKTARINA (12 23 080)

ARTICLE TO KEEP THE FACIAL HEALTH

Face clean and healthy who does not want to. ? The face is the body part that is a major concern to everyone , both men and women . For that knows how to maintain the health information and how to treat facial done to be able to get a healthy face , white , clean and free from acne . Everyone will want to have a healthy and clean face , so no little expense to be incurred to perform facial treatments . Ranging from skin care to salon , beauty clinic doctor to even be able to get maximum results .

Actually ways of treating the face is not difficult , just depends on how and what kind of care and how to clean it . All that can be done with very, very easy if you already know the skin type of information , information on how to maintain health and beauty products face the most suitable , so the facial skin care and the right to be free of acne and blackheads are annoying. Would that do the treatments that use natural based ingredients so that skin is free from side effects that can damage skin .

This article will provide information on how to maintain the health of the face as well as information on how to naturally treat the face , white and free of acne :

- Get used to wash your hands before touching the face area . And should make it a habit to wash your hands first so that the water is free from germs and bacteria .

- Get used to clean the face . It would be nice and always make it a habit to clean your face with cleanser and toners are suitable and safe to the skin type , every morning and evening , or any time out of the house .

- Make a habit of washing the face . Be diligent to wash your face whenever skin feels dry or when returning from traveling .

- Make a habit of wearing moisturizer . Always put the moisturizer will face each time activity outside the home , so that facial skin is always maintained and free from ultraviolet ( UV) rays that can cause black spots .

- Get used to gently massage the face . Take some time about 3-5 minutes each night , for massaging the skin every before / before bed . This is done in order to eliminate the tiredness or fatigue on the face and skin color can provide in order to stay healthy and always sunny .

- Get used to use a face mask . Using a face mask at least 1 at least 2 times a week , so that dirt still clinging to the face will be lifted and the face will be more clean and fresh .

- Make a habit of consumption of water. Expand to consume water every day , at least a minimum of 8 glasses a day in order to skin it still looks bright and always fresh .

- Make a habit of drinking Vitamin E. As an additional supplement , take vitamin E every day to maintain healthy skin from the inside .

- Familiarize Sports . Exercise regularly to keep skin firm and your body will be free from all kinds of diseases .

After learning how to care for the face above , you should also know how to keep health information face using natural ingredients :

1 . Lime

Lemon juice is known to have a lot of Vitamin C content of anti- oxidants and nutrients that are beneficial to be able to shrink pores , smoothes and able to brighten the skin. The trick is very easy , simply by splitting up lemon into 2 parts , then squeeze and take the water , then apply lemon juice on the skin before the face evenly , let stand for about 10-15 minutes , then wash your face with water warm , and then proceed to wash your face with cold water .

2 . Apples

Apples are known to have benefits for reducing the advantages of oil on the face , so that apples can be used in treating the face . The trick , crush apples using a blender machine , you should not add water at all during the apple in mix machine . After that rub - rub on the face for about 25-30 minutes , then rinse your face with clean water .

3 . Tomatoes

Tomatoes have been clinically proven anti- oxidant rich in substances that can help overcome the irritation of the skin , especially the face due to sun exposure , reducing the growth of blackheads and brighten the skin color . Do the following , 1 tomato puree and mix with 1 tablespoon of honey , rub - rub on your face and let sit for 10-15 minutes . Then , wash your face with warm water lukewarm .

 4 . Bananas

Bananas are also useful for rejuvenating the skin and serves to make the facial skin becomes moist and chewy . How, just by taking 1 piece of banana , peeled and then destroy the fruit . After that , add about 1 tablespoon of honey into a banana that had been destroyed , apply evenly to the face and leave on for 25-30 minutes . Then wipe your face with cotton wool and warm water .

5 . Cucumber

Cucumbers are well known to have many benefits to lift the black stains that there exist on the face and can make the face look more radiant . The trick , take the cucumber in half, then peel the skin thoroughly , then add 1 tablespoon of nonfat milk , 1 tablespoon yogurt . Then , blend all the mixture until smooth , then apply on the face for about 20 minutes and rinse with warm water .

3. ROSA AULIA (12 23 127)

ARTICLE TO KEEP THE EYES HEALTH

Eyes is one of the most important senses in human life . Healthy eyes make we can enjoy the natural beauty of God's creation .

Sometimes we often forget to take care of and maintain eye health . Though the eye including the five most important senses in the human body . To further verify and better understand how to maintain good eye health. Here , 10 tips on how to care for the eye well and exactly as quoted from merdeka.com , among others :

1 . Use cucumber

Use cucumbers to compress your eyelids . Put a cold cucumber slices gently on the eyelids for 10 minutes before going to bed at night to prevent swelling .

2 Eat a lot of fruits and vegetables

Carrots are loaded with beta- carotene which is helpful in maintaining eye health . That is because beta- carotene is an antioxidant that may reduce the risk of macular degeneration .

3 . Wear goggles when appropriate

Be sure to wear protective goggles or other eye wear when working around chemicals or a place with harmful airborne particulates .

4 . Avoid wearing contact lenses for more than 19 hours

It can cause permanent eye damage and discomfort in your eyes . Do not also wear glasses too long .

5 . Reduce the use of eye drops

Reducing the use of eye drops . Using eye drops for red eyes should be overcome , but only occasionally . If excessive , it will actually damage the health of your eyes .

6 . Wear UV protective sunglasses

Use polarized lenses , not just the dark lenses . UV protective sunglasses needed to fight from sun exposure .

7 . Avoid sitting too long in front of computer

To maintain healthy eyes , try not to spend too much time in front of a computer screen . It can make eyes tired .

8 . Do not read in dim light

To maintain healthy eyes , avoid reading in dim light can cause eye strain . If your eyes feel tired , stop and rest for a while .

9 . Do not directly see the light is too bright

Do not jump to see the light is too bright . Do not focus your eyes on the sun , because it can damage your eyes .

10 . Exercising the eye and make it to relax

Try to focus on objects that are close to you , a rather distant object . Repeat this process several times .

Sit down , put his elbows on the hips , close your eyes and close your eyes with your palms . Keep your hands covering your eyes for 10 seconds . Open your eyes and repeat as necessary .

11 . Plenty of rest

Just like the body , the eyes also need adequate rest . Refrain from watching television for too long , or long hours at the computer when not at work . That way , your eyes do not fatigue as well as getting enough rest .

Maintain eye health by eating healthy foods such as :

1.      Sweet potatoes and carrots

  

Sweet potatoes and carrots are also very rich in pro-vitamin A carotenoids and beta-carotene are very effective for maintaining eye health . For example, vitamin A can cope also treat dry eye and eye irritation. Besides it can also protect the cornea of the eye that is essential to support the vision .

2.      Eggs

Especially for egg yolks , very rich in nutrients needed by the eye . These nutrients are sulfur and cysteine ​​. Eat eggs to make the lens on the eye is always clear .

3.      Yogurt

Zinc contained in yogurt is very high , it can protect the eyes from dangerous sun rays . In addition because it is made from milk , then vitamin D and also anti - inflammatory in it can also improve vision .

4.      Salmon

The amount of content available in salmon make it very healthy to eat . For example, the content of omega-3 fatty acids can nourish our eyes because it plays an important role in the health of the retina .

5.      Eat green vegetables types

 

Kale and spinach are also very well taken for the health of our eyes because they contain lutein and zeaxanthin . So both of these substances can reduce the risk of cataracts .

6.      Avocado fruit

This fruit turns out to have substance and the levels of nutrients lutein is good for eye health .

4. WAHYU SURYANTI

How to care for hair

Hair is part of the human body which is always a concern . Even on the women , hair is a crown that has always maintained his health . Therefore , a lot of people doing a variety of ways to treat hair . Either by natural means or by utilizing the various facilities provided in some beauty salons .

Basically hair care is not difficult , and the many ways you can do . However , there are still many people who complained about the effectiveness of some of the ways ever attempted .

Now , therefore, on this occasion the admin will share some info on how to care for hair . If you are interested or you are one of those people who have difficulty in doing hair treatments , please see the description below .

How to care for hair

1 . Avoid using hair dryers that use heat

As we know that the shampoo in the morning will disturb you in appearance . This encourages more people to choose the instant dryers and one of them using some electronic device such as a hair dryer . Yet as we all know that a hair dryer can make your hair tends to be dry and brittle and therefore to help maintain healthy hair , it would be nice if you avoid using the dryer .

2 . Routine use conditioner after shampooing

It is important to pay attention to your routine always use a conditioner after shampooing . This will help maintain the softness of your hair and also increase the humidity . So , your hair will be spared from the name of the hair dry and brittle .

3 . Reduce the frequency of shampooing

Shampooing too often does not give a good impact to the health of the hair . This is because the shampoo , the hair's natural oils will automatically be lost and you will eventually dry hair . If allowed to dry hair will continually cause fragility and of course this will have an impact not good for the health of your hair .

4 . Avoid hair coloring

Hair coloring with chemicals will certainly give a negative impact to the health of your hair . Try to avoid coloring your hair with chemicals if you want healthy hair .

5 . Avoid tying the hair too strong

Tying hair too strong and also combing the hair with a comb meeting will certainly make your hair disorder . That is easy to see is the emergence of easy hair loss and this will necessarily interfere with the beauty of hair you have.

Those are some ways to treat hair loss can give to your admin . In addition to the above , you can also use some natural ingredients such as aloe vera and pecan also to help maintain healthy hair . May be useful .

5.  NUR AISYAH (12 23 054)

            Sometimes it may seem like your skin is impossible to manage, especially when you wake up and find a huge zit on your nose or a cold sore at the corner of your mouth. The good news is that there are ways to prevent and treat common skin problems — read on for some tips.
A pimple starts when the pores in the skin become clogged with a type of oil called sebum, which normally lubricates the skin and hair. Acne is common during puberty when hormones go into overdrive, causing the skin to overproduce sebum. Because many oil-producing glands are on the forehead, nose, and chin, this area — the T-zone — is where a person is most prone to pimples.
Here are some tips to help prevent breakouts and clear them up as fast as possible:

• Wash your face twice a day (no more) with warm water and a mild soap made for people with acne. Gently massage your face with circular motions. Don't scrub. Overwashing and scrubbing can cause skin to become irritated. After cleansing, the American Academy of Dermatology (AAD) recommends applying an over-the-counter (no prescription needed) lotion containing benzoyl peroxide. This will decrease oil and bacteria.
• Don't pop pimples. It's tempting, but here's why you shouldn't: Popping pimples can push infected material further into the skin, leading to more swelling and redness, and even scarring. If you notice a pimple coming before a big event, like the prom, a dermatologist can often treat it for you with less risk of scarring or infection.
• Avoid touching your face with your fingers or leaning your face on objects that collect sebum and skin residue like your phone. Touching your face can spread the bacteria that cause pores to become inflamed and irritated. To keep bacteria at bay, wash your hands before applying anything to your face, such as treatment creams or makeup.
• If you wear glasses or sunglasses, make sure you clean them frequently to keep oil from clogging the pores around your eyes and nose.
• If you get acne on your body, try not to wear tight clothes. They don't allow skin to breathe and may cause irritation. Scarves, headbands, and caps can collect dirt and oil, too.
• Remove your makeup before you go to sleep. When buying makeup, make sure you choose brands that say "noncomedogenic" or "nonacnegenic" on the label. Throw away old makeup that smells or looks different from when you first bought it.
• Keep hair clean and out of your face to prevent additional dirt and oil from clogging your pores.
• Protect your skin from the sun. It may seem like a tan masks acne, but it's only temporary. A tan may worsen your acne, not improve it. Tanning also causes damage to skin that will eventually lead to wrinkles and increase your risk of skin cancer.

If you're concerned about acne, talk to a dermatologist. Dermatologists offer a range of treatments that help to prevent and acne scars. A dermatologist can help you find the treatment method that's best for you and can also give you lots of useful tips for dealing with acne and caring for your skin type. Some salons and spas have trained skin specialists, called estheticians, who can offer advice and skin care treatments.

6. INDAH PERMATA SARI (12 23 013)

How to Take Good Care of Your Teeth

Strong, healthy teeth help you lead a healthier and happier life. Teeth also affect the appearance of your face and smile. And for maintaining good oral hygiene, there are lot of things that you need to take care of. Right from using the right technique of brushing to using the best dental toothbrush, every small detail helps in taking good care of your teeth.

Steps

1.Brush your teeth. Brushing and that too in the right technique is the first and foremost requirement for maintaining oral health. And for this you need to use the best toothbrush available in the market.

2.Buy a dental toothbrush with soft bristles and which have a good grip so that you don’t hurt yourself while brushing your teeth. Hard bristles on your brush can damage your teeth.

3.Always brush your teeth twice a day regularly. Brush your teeth in the morning before you go to sleep at night. In fact, you must brush your teeth after each meal.

4.Brush your teeth for a minimum of two minutes to make sure plaque and other bacteria are not left behind.

5.Brush your teeth by using gentle strokes and paying extra attention to the gum line and the teeth at the back.

6.Place the brush at a 45 degree angle on the gum line for brushing the front row of teeth. Use simple stroke up and down in a semi-circular motion.

7.For cleaning the inner surfaces of the upper and lower row, push the brush back and forth in a gentle vibratory motion.

8.Always use flavored fluoridated toothpaste for effective anti decay and good oral care.

9.Also floss your teeth in the right way as this plays a very important way in keeping your teeth healthy.

10.Change your brush after every three months. Plus, you must change your toothbrush after you have suffered from a cold.

11.Run your toothbrush up and down in an oscillatory action.

12.Take special care to clean the inner areas of your mouth where it’s difficult for a toothbrush to reach.

13.After every six months you should visit your dentist as he is the one who can give you expert advice on your oral health.


7.  WIWIK LESTARI

Articles About Health

 
How to Cure Shortness of Breath

Articles About Health -How to Cure Shortness of Breath Shortness of Breath. Shortness of breath is difficulty in breath while activities especially activities that require a lot of power . Shortness of breath could be dangerous if not taken seriously can even cause death .

Shortness of breath can be the beginning of another illness such as asthma and blood clot in the lungs . Shortness of breath is also called dyspnea appearance with sometimes unexpected , unusual shortness of breath come when the weather is cold . Shortness of breath is also sometimes caused by pregnancy .

Shortness of breath can affect anyone, young children, elderly or young shortness of breath is a disease that takes a long time to cure , especially for acute shortness of breath . Acute shortness of breath that can cause sufferers to no appetite and make the body becomes weak , and not able to work just like everyone else .

Here are the recipes easy to cure shortness of breath that can be done at home :

How to Cure Shortness of Breath first is with lemon .

The trick provide one lemon , two onions , a chicken egg , one tablespoon of coffee , a piece of rock candy .

The trick grab squeeze lemon juice , grated onion and mixed with eggs range chickens , coffee and sugar cubes . Then mix the hot water that has been mixed all ingredients and mix well be flat and filtered . Drinking filtered water every morning after breakfast earlier .

How to Cure Shortness of Breath are both using lemongrass .
The trick ten stalks lemongrass take the washing up and then boiled with two glasses of water . Braised lemongrass mixed with brown sugar to taste . Wait until the cooking water had left behind the glass and then removed . Strain before drinking .

Hopefully Articles About Health can help in curing your shortness of breath .

8. NGATINI (12 23 008)

How to Take Care of Your Hair

Steps 1

1.      Wash hair sparingly with a good-quality shampoo. Many people insist that washing hair too often can leave hair dried out, leeched of its natural oils, and damage your hair. Shoot to shampoo your hair at most every other day. Some people wash their hair only twice a week.

• Try shampoos that do not contain sulfates or parabens. Sulfates are the chemicals that make shampoos lather up. Parabens are preservatives that cause irritation and eye problems after prolonged use. Both of these chemicals aren't healthy for you or the environment so try to use shampoos with natural cleansers.
• Choose a shampoo that suits your hair type. Don't just go for any old shampoo; go for the shampoo that works for you!
• Curly or coarse hair probably wants frizz-minimizing and softening shampoo.
• Straight or oily hair probably wants a gentle shampoo designed for daily washing.
• Colored or treated hair probably needs a shampoo that's fortified with extracts or amino acids, because treating your hair is essentially damaging it.
• Dry hair probably needs shampoos with glycerin and collagen to help restore some moisture into the hair.

2.      Use conditioner depending on your hair type, length, and treatment damage. A good rule of thumb is to condition every time you shampoo your hair, although very processed or dyed hair probably needs a little more love than natural hair.

• Deep condition once a week. Use a store-bought product, or venture out on your own and try a homemade solution.
• Follow these steps for conditioning your hair properly based on hair type:
• For fine hair: If you have very limp hair, try a botanical oil treatment before you shampoo. Use lavender or tea-tree oil, for example, and work it under your cuticles before shampooing. Wash shampoo away and apply conditioner from the mid-shaft down to the end. Leave in for a minute before washing
• For medium to thick hair, use a moisturizer with natural hydrators. Keep your conditioner light. Apply conditioner all over your head and let stay for 2-3 minutes.
• Be careful about using products with too much protein. Too much protein can leave your hair feeling desiccated and brittle. While protein is the building block of healthy hair, use conditioners that come with balanced ingredients.
• Frizz-control serum can be used in small quantities to tame frizzes. Make sure you do not use too much, and wash once a week with a deep-cleanse shampoo to avoid build-up, which will leave hair looking dull and flaky.

3.      Don't brush your hair too much. Brushing your hair stimulates the follicles which promotes growth, but brushing too much too often, will cause damage to your hair strands that results in frizz and split ends.

4.      Let hair dry naturally. After you get out of the shower, wrap your hair in a cotton T-Shirt. Towls are made of fabric that is very rough and damaging to your hair, causing frizziness and split ends. Avoid brushing hair while wet, as it makes the hair brittle and weak. Only use a wide tooth comb to brush out tangles while hair is wet. '.

• Try not to use a blow-drier. Healthy hair does not respond well to heat. Hair can sustain heat damage easily, especially from blow-driers. If you have to use a blow-drier, dry your hair using the lowest-temperature setting and limit usage to once a week.
• If you shower before you sleep overnight, put your hair up in a bun and let it air-dry overnight. Your hair should be dry in the morning.

5.      Trim your hair regularly. The best way to get rid of split ends is to...do it yourself! Take some hair shears and attack the split ends about 1/4 inch above the splitting. Many women with perfect hair never have split ends because they make it a priority to get their hair trimmed, or trim it themselves, every 6-8 weeks.

6.      Treat or dye your hair sparingly, if at all. Dyeing and treating your hair can take a lot out of it. People who opt for au naturel often don't experience the same problem with dry, damaged, or over-processed hair.

• If you do dye your hair, try it every once in a while. Take a break from dyeing and give your hair a little breather. It should respond favorably.

7.      Style your hair naturally, minimizing styling damage. Styling by itself won't overly damage your hair, but repeated stylings multiple times per week put some serious strain on hair.

• Avoid perming, crimping, straightening, curling, and bleaching or repeatedly coloring hair if at all possible. So you want to go out on Saturday night and need your hair straightened. That's fine. Just make it an occasional treat, not a permanent thing.
• Don't use rubber bands to pull back or otherwise style hair. Rubber bands will encourage your hair to get snagged, ripping it out of the follicle.
• Try not to use hairstyles that tightly pin or pull the hair back. Styles such as cornrows or tight ponytails can cause damage at the roots, or put stress on the follicles.
• Instead, experiment with up-dos: a simple ponytail or chignon looks clean and requires very few hair products. You could also just keep your hair down and wear a headband

8.      Eat healthy and give your hair the right amount of vitamins. Since hair is made of proteins, make sure that you eat a balanced diet rich in lean protein, whole grains, fruits and vegetables. A healthy diet will ensure better-looking, better-feeling hair.

• Make sure you get plenty of vitamin C (strengthens hair), iron (helps transport oxygen to blood vessels), zinc (grows and repairs tissue), and omega-3 fatty acids (grows healthy hair).
• Give your hair some time to show new brilliance. What you eat will not have an immediate difference on the hair you already have, but it will help with hair that is newly growing.

9.      Remove stress from your life. Physical and mental stressors will keep your hair from realizing its full potential. Stress can cause hair loss, so try not to let stress overcome you. This means finding healthy emotional outlets for your stress: yoga, biking, meditation, or other forms of exercise all work well.



    9. AYU ANDIRA

6.ARTICLE ABOUT HEALTH

Two medical researchers writing in one ofThe Lancet journals argue that because of its high sugar content, fruit juice could be just as bad for us as sugar-sweetened beverages like carbonated drinks and sodas.

Naveed Sattar, professor of Metabolic Medicine, and Dr. Jason Gill, both of the Institute of Cardiovascular and Medical Sciences at the University of Glasgow in Scotland, call for the UK government to change the current "five a day" guideline to exclude a portion of fruit juice from the list of fruits and vegetable servings that count toward it.

In their paper, published in the The Lancet Diabetes & Endocrinology, they propose that including fruit juice as one of the five a day is "probably counter-productive," because it leads people to consider fruit juice as a healthy food that does not need to be limited, as is the case with less healthy foods.

They also urge food companies to improve container labeling of fruit juices to inform consumers they should drink no more than 150 ml a day of the product.

Fruit juice has come under the spotlight since medical experts recently started looking more closely at the link between high sugar intake and the risk for heart disease.

In 2012, researchers at Harvard reported in the journal Circulation that daily consumption of sugary drinks raised heart disease risk in men. Two years earlier, researchers presenting at an American Heart Association conference said Americans' higher consumption of sugary drinks has led to more diabetes and heart disease over the past decade.

Fruit juice is not a low-sugar alternative to sugar-sweetened drinks

Dr. Gill says "there seems to be a clear misperception that fruit juices and smoothies are low-sugar alternatives to sugar-sweetened beverages."

Prof. Sattar explains:

"Fruit juice has a similar energy density and sugar content to other sugary drinks, for example: 250 ml of apple juice typically contains 110 kcal and 26 g of sugar; and 250 ml of cola typically contains 105 kcal and 26.5 g of sugar."

He says research is beginning to show that unlike solid fruit intake, for which high consumption appears linked either to reduced or neutral risk for diabetes, high fruit juice intake is linked to raised risk for diabetes.

"One glass of fruit juice contains substantially more sugar than one piece of fruit."

"One glass of fruit juice contains substantially more sugar than one piece of fruit; in addition, much of the goodness in fruit - fibre, for example - is not found in fruit juice, or is there in far smaller amounts," he adds.

Also, although fruit juices contain vitamins and minerals that are mostly absent in sugar-sweetened drinks, the levels of nutrients in fruit juices many not be enough to offset the unhealthy effect that excessive consumption has on metabolism, says Dr. Gill.

In their paper they refer to a trial where participants drank half a liter of pure grape juice every day for 3 months. And the results showed that despite grape juice's high antioxidant properties, it led to increased insulin resistance and bigger waists in overweight adults.

Poor public awareness about the amount of sugar in fruit juice

The researchers also report an online poll of over 2,000 adults that tested public awareness of the sugar content of fruit juices. Respondents were asked to look at pictures of containers filled with non-alcoholic drinks and estimate how many teaspoons of sugar each contained.

The results showed that even though all the drinks had a similar sugar content, on average the respondents underestimated the sugar content of fruit juices and smoothies by 48%, and overestimated that of carbonated drinks by an average of 12%.

Prof. Sattar says there are strong public health reasons for taxing or targeting sugary drinks in some way, so as to reduce consumption. But he and Dr. Gill do not go as far as to advocate children should not drink fruit juice at all, which is what some have been calling for in the US.

They do, however, urge public health policymakers to include fruit juice when they debate the issue of sugar-sweetened drinks.

A good night's sleep may be essential to brain health, say Swedish researchers who found depriving healthy young men of a night's sleep increased blood concentrations of brain molecules to levels seen in brain damage.

The researchers, from Uppsala University, report the findings of their small trial, which was funded mostly by the Swedish Brain Foundation (Hjärnfonden) and Novo Nordisk Foundation, in the latest online issue of the journal SLEEP.

Lead investigator Christian Benedict, a sleep researcher at Uppsala's Department of Neuroscience, says:

"We observed that a night of total sleep loss was followed by increased blood concentrations of NSE and S-100B. These brain molecules typically rise in blood under conditions of brain damage. Thus, our results indicate that a lack of sleep may promote neurodegenerative processes."

Sleep deprivation linked to higher levels of brain damage molecules

For their study, the team recruited 15 normal-weight, healthy young men to spend 2 nights in a sleep laboratory.

On one of the nights, the participants were totally deprived of sleep, and on the other night, they slept normally for about 8 hours.

Before and after each night, the men gave fasting blood samples, from which the researchers could measure blood levels of the brain molecules neuron-specific enolase (NSE) and S100 calcium binding protein B (S-100B).

These molecules are normally found in the cell matter of neurons (the workhorses of the central nervous system) and glia cells (the cells that support neurons), which together make up brain tissue.

Raised levels of these molecules in the blood is thus usually a sign of damaged brain tissue, or that something has gone wrong with the blood-brain barrier, or both.

The results showed that total sleep deprivation increased levels of NSE and S-100B by around 20%, compared with levels measured after a night of sleep.

Good night's sleep 'may be critical for healthy brain'

Healthy blood cells of 115-year-old woman show hundreds of mutations

In 2005, a 115-year old woman died and became the oldest person ever to donate her body to science. Now, researchers who analyzed the healthy blood cells in her body say they have identified over 400 genetic mutations, suggesting such lesions are mostly harmless in our bodies over a lifetime.

The researchers, led by Dr. Henne Holstege of VU University Medical Center in the Netherlands, publish their findings in the journal Genome Research.

They explain that genetic mutations are widely studied in the field of medicine - due to their links with diseases such ascancer - but very little is known about mutations in the bodies of healthy people.

Stem cells in our bone marrow are constantly dividing to create new blood cells, but the researchers note that the process of cell division introduces errors, and the dividing cells can acquire genetic mutations.

In patients with blood cancers, hundreds of mutations have been found; however, it has not been clear whether healthy white blood cells also contain mutations.

To investigate further, the researchers utilized whole genome sequencing of healthy white blood cells from the 115-year-old woman to determine whether mutations do, in fact, build up there.

Study points to limits of human longevity

Pictured is the birth of hematopoietic stem cells (blue) in a mouse embryo's blood vessel. 
Image credit: Nancy Speck, Univ. of Pennsylvania School of Medicine

The woman did not have any symptoms of hematological illnesses, the researchers say, and add that an autopsy showed she "did not suffer from vascular or dementia-related pathology."

Results showed that there were over 400 somatic mutations - those that are not passed on to offspring and do not lead to disease - in the white blood cells that were not found in her brain.

The team explains that brain cells rarely experience cell division after birth.

The mutations they found were mostly in non-coding regions of the genome that have not previously been linked with disease, but they were in "mutation-prone" areas, such as "methylated cytosine DNA bases and solvent-accessible stretches of DNA."

Dr. Holstege explains that she and her team may have uncovered results that point at the limits of human longevity:


"To our great surprise we found that, at the time of her death, the peripheral blood was derived from only two active hematopoietic stem cells (in contrast to an estimated 1,300 simultaneously active stem cells), which were related to each other."

In addition to these findings, upon examining the length of the telomeres - protective repetitive sequences at the ends of chromosomes - the team found that the white blood cell telomeres were 17 times shorter than those in the brain.

Dr. Holstege says as a result of this finding, they "speculate that most hematopoietic stem cells may have died from 'stem cell exhaustion,' reaching the upper limit of stem cell divisions."

However, she adds that future studies need to investigate whether stem cell exhaustion is a likely cause of death at very old ages.

     10. PUTRI ALAWIYAH (12 23 062)

Laughter May Be The Best Medicine For Age-Related Memory Loss

We are all familiar with the saying, "laughter is the best medicine." And this motto may ring true when it comes to tackling age-related memory loss; a new study from Loma Linda University in California finds that humor may reduce brain damage caused by the "stress hormone" cortisol, which in turn, improves memory.

The research team, led by Dr. Gurinder Singh Bains, recently presented their findings at the Experimental Biology meeting in San Diego.

It is well known that too much stress can negatively affect health. Medical News Today recently reported on a study suggesting that stress may worsen allergies, while other research indicates that it makes the brain more susceptible to mental illness.

Past research has also shown that stress can worsen memory and learning ability in elderly individuals. This is because stress increases production of cortisol - a hormone that can cause damage to neurons in the brain.

Since it is well known that laughter can be a stress reliever, the research team wanted to determine whether humor may reduce brain damage caused by cortisol.

Watching a funny video 'reduced cortisol levels and boosted memory performance

The researchers analyzed one group of elderly individuals who had diabetes and another group of elderly people who were healthy.

Laughter may reduce neuron damage caused by "stress hormone" cortisol, therefore improving memory in older individuals.

Both groups were required to view a 20-minute humorous video, before completing a memory test that measured their visual recognition, learning ability and memory recall.

A third group of elderly individuals were asked to complete the memory test without watching the funny video. The team then compared the results of all three groups.

Cortisol levels for all participants were recorded before and after the experiments.

The investigators found that both groups who watched the humorous video showed a significant reduction in cortisol levels, compared with the group that did not view the video.

The groups that watched the funny video also showed greater improvement in memory recall, learning ability and sight recognition, compared with those who did not watch the video. The diabetic group demonstrated the greatest improvement in both cortisol levels and memory test scores.

'Laughter may improve memory and quality of life'

Study co-author Dr. Lee Burk says these findings suggests that the less stress a person has, the better their memory performance, and humor may be the key to reducing stress levels.

"Humor reduces detrimental stress hormones like cortisol that decrease memory hippocampal neurons, lowers your blood pressure, and increases blood flow and your mood state," he explains.

"The act of laughter - or simply enjoying some humor - increases the release of endorphins and dopamine in the brain, which provides a sense of pleasure and reward."

He says that these neurochemical changes in the brain also increase "gamma wave band frequency," which can improve memory.

"So, indeed," he adds, "laughter is turning out to be not only a good medicine, but also a memory enhancer adding to our quality of life."

9.