Benefits of Morning Sunlight.

Many people think that sunlight is not good for us. In fact, sunlight provides many benefits for us especially in the morning. Although extreme exposure can be dangerous, but it is not a reason for us to avoid this great natural resource.

Lets find out what is the advantages of this huge fireball light.

• It helps the growth of plants, animals and human.
•  Adequate exposure to sunlight can nourish the skin and beautifies it naturally.
• Sunlight can stimulate the appetite and improve digestion and metabolism, in addition to increase the production of red blood that carries oxygen in our bodies.
• Not only affects the physical, the sun also has a beneficial effect on the mood and human psychology. It can stimulate the production of endorphin and serotonin, which beneficially affect the human mind.
• Exposure to the sun during the day can help you sleep soundly at night. This is because the brain can distinguish the right time to turn to function better at night.

Is it amazing right? Someone who thought the sun does not has any disadvantages was able to provide its advantages. No need to stay indoors during the day for fear of skin become darker.

Washing or Wetting The Hands?

The practice of hand washing should be instilled in children from the beginning because it is the first step in maintaining personal hygiene. The importance of hygiene that will makes a person more healthy and reduce the risk of infection especially for children. In fact, this habit also can be used as an effort to the younger generations to be aware about hygiene environment. 

Proper hand washing is the most important factor in health care. We as a humans are not going to run away from contact with germs. Without thinking, our hands that we touch the germs, we also touch our skins and foods. Then, germs and bacteria gets into the body and cause health problems.

Make hand washing as a habit.

• Hand washing do not require a long time. However, it is the most effective way to prevent disease. Take it as a habit which can serve as an example to the community.

The Right Way to Wash Hand.

We need to wash our hands before eating, after using the toilet and after sneezing. Wash both hands using hand soap and water, rub your palms, rub each finger and the spaces between them, rubbing the nails and the backs of your hands, wash your hands with clean water and dry hands with a clean towel and dry. 

Hand washing is an important hygiene practices for everyone. That is why, on 15th October every year, held the World Hand Washing Day celebrations. Since its inception in 2008, Hand washing Day is a global campaign to strengthen hygiene practices. World Hand Washing Day aims to raise awareness of the importance of hygiene.

Do Not Underestimated To The Power of Olive Oil

Have you ever heard about olive oil? If you are a beauty conscious, of course you know about its nutritional right. Fruit that came from Middle East is spreading around the country because of its efficacy and benefits. However, today olive oil has divided into two categories which are pure and mix olive oil.

Normally, pure olive oil can be found in treatment center and the price is quite high because of the oil content is original without mixture whereas mix olive oil can be found in various forms such as shampoo, facial cleanser, soap, lotion and the price is low. Its usefulness in the field of beauty has been recognized since time immemorial.

• It can reduce blood pressure- In olive, it oil contains polyphenols and oleic acid, which has anti-inflammatory. It can reduces hypertension and stress in men and women.
• For those who are suffering lip dryness, olive oil can be used as a lip balms. The content of olive oil without mixture makes it safer to use than other cosmetics.
• Overcome the problem of aging- Factor of increasing age makes your face is aging. The content of anti-oxidants and vitamin E in olive oil can be used to prevent it.
• As aromatheraphy- The fragrant smell makes many beauty centers use it as aromatherapy. It is also used as a massage oil, face masks for beauty.

The Efficacy of Pomegranate

Pomegranate or Punica Granatum is a fruit that contains a variety of nutrients. Readily available and affordable price makes many people adopt in their diet. Fruit that comes from Iran is well-known in medical and beauty as it has good content for our body. However, many people still do not realize about benefits of this fruit. 

• Interior contents such as reddish crystals can eliminate free radicals. It contains high levels of antioxidants, which can reduce the effects of free radicals in the body. 
• It can prevent cancer- High amounts of antioxidants, vitamin A, vitamin C and iron in pomegranate are useful to combat the effects of free radicals. Thus, eating this fruit can stop cell damage, which in turn can prevent cancer, especially prostate cancer, breast cancer and lung cancer.
• Prevent osteoarthritis - Pomegranate juice if taken daily can give strength to the bone, and prevent osteoarthritis condition.
• Protect heart health- Pomegranate helps remove plaque in blood vessels and makes the arteries more flexible. With this, it can reduce blood vessel problems. At the time of reducing the risk of atherosclerosis, the main cause of heart problems.

To get all the benefits and advantages of this fruit, you are encouraged to drink one glass of pomegranate juice every day. The fruit is relatively inexpensive and not too expensive, because it is easy to grow and adapt to the climate in Malaysia. If you want to get a good health, measuring, please put pomegranate in your daily diet menu.

Do Not Skip Breakfast- The Power of It

Breakfast means the period of not eating when you have been asleep. If you ate supper at 8.30, went to bed at 10.30 and woke up at 7 in the next morning, your body has gone without water and food. While you were sleeping, your body has been hard at work digesting proteins, fats, carbohydrates, vitamins and minerals. There is no rest for the endocrine and digestive system. Because our energy reserves are low-our sleeping body has been busy moving nutrients to our organs. It is not surprising we are often tired when we wake up.

Nasi Lemak for breakfast is famous for Malaysian

Breakfast like a king, lunch like a gentleman and dinner like a pauper. Whoever thought of these was quite right. Breakfast is the most important meal of the day, the meal where we set ourselves with energy. But all too often, it is the meal that we are most likely to skip. We were late, we were rushed or we simply cannot be bothered are among the familiar reasons to skip breakfast. Why we should take breakfast? Because

• Increase energy levels-   If you struggle with a lack of energy or frequent energy slumps mid-morning, you may be inadvertently causing this condition by skipping breakfast. Your brain and body need glucose in order to function effectively. After "fasting" all night, breakfast "fuels" your body so you start the day with energy.

• Eating breakfast helps manage weight-   If you are looking to lose weight or maintain recent weight loss, eating breakfast is crucial. Eating a small, sensible breakfast will help you curb hunger throughout the day. When you already have good, sustainable food in your system, you are less likely to reach for the junk you may be surrounded by while going about your day

• Eating breakfast every morning sets a good example-  This is especially important if you are raising a family. With the growing number of health concerns in this country, setting a positive and healthy example for your kids is so crucial to their continued health and awareness as they get older. Show them the importance of healthy nutrition and don’t skip the most important meal of the day: breakfast.

• Improve your metabolism-  Your blood sugar level drops down in the morning. You need a food that can provide you energy to get through the morning. Body needs fuel to keep it running and the night is the longest gap in the refueling process. To make sure your metabolism keeps on going you need to have something within 2 hours of waking up. 

It is very clear that taking breakfast gives many benefits. Leaving it gives many effects on us. Parents are the simplest example should show and teach this habit to their child.

How Much Sleep Do You Need?

There is no answer to answer this. Many people quote seven to eight hours a night as the desired optimum. But the truth is it really does depend on what stage of your life you are at. Newborn babies, for instance seem to need around 16 to 17 hours sleep a night, and children need gradually less as they get older. Teen only needs eight to nine hours sleep at night. 

What happens when you sleep?

• Getting enough sleep is crucial to our physical and mental well-being. A lot of things happen while you are sleeping-mainly in the brain. It is as if your body needs that time to stay on top of everything, process memories and catch up with the filling.

Getting enough sleep at night is very important for health.

How to get better sleep?

• Do not panic- Worrying about not sleeping is self-defeating and will probably make your problem worse.
• Consistency- Go to bed at the same time every night to get your body into the habit of sleeping at the same time.
• Develop a winding down routine- Take a warm bath, listen to the music read and turn off the lights.
• Cut down on caffeine- Avoid caffeinated drinks in the evening.
• Do not eat a heavy meal close to bedtime- This can cause indigestion, bloating and heartburn, which will keep you awake. 
• Avoid alcohol before bed- While a nightcap may help you relax and fall asleep faster, it interferes with your sleep cycle once you’re out. To optimize the quality of your sleep, stay away from alcohol in the hours leading up to your bedtime.

Use this checklist to track your progress using these self-help tips to improve your sleep. 

Smoking, Kills Slowly

You probably know tobacco causes lung cancer and a whole host of other health problems-including the lung disease emphysema, and chronic bronchitis. Most smokers want to give up but nicotine is highly addictive and it can be a difficult habit to quit.

Why smoking is bad for you?

• Lung cancer-the link between smoking and lung cancer was discovered many years ago. Many lung cancer cases are caused by smoking.  Unfortunately, most cases of lung cancer are not discovered until a late stage so survival rates are very low.
• Ulcers and acid indigestion- Smoking also increases your chances of developing a duodenal ulcer and acid indigestion.
• Decreased fertility- Chemicals in tobacco affect sperm quality and the living of the womb.
• Dangerous for your unborn baby- If you are pregnant remember that when you inhale cigarette smoke, it contains 4000 chemicals including carbon monoxide which can restrict your baby's oxygen and nutrient supply and affect growth. Babies born to smokers are more likely to be premature and have a low birth weight. Smoking also can increase the risk of miscarriage of stillbirth. 
• Passive smoking- If your partner, friends or family is a smoker, you are two to three times more likely to develop lung cancer than a non-smoker.
• Teeth and skin- Smokers often develop yellow teeth and have a higher incidence of gum disease. Their skin often appears thicker and ages quicker. 

Did you know, its never too late to give up smoking, you will extend your life by 10 years if stop smoking at the age of 30. So, quit smoking from now. I know its hard for smokers to stop, but try to reduce the numbers of cigarette day by day. Cigarette does not bring any benefit. Care of your lung.

The Dangers Of Diabetes

What is diabetes? Is it a kind of food? Diabetes is a disease that dangerous to health. It is also one of ten major killer diseases in Malaysia. The signs and symptoms are difficult to detect so patients do not realize they have it until it gets to the serious stage. Therefore, it is important for us to know the signs and seek immediate treatment, to prevent from becoming a victim of diabetes.

Among the signs of diabetes are always feel thirsty and urination at night. These symptoms could lead to the diabetes. Even if someone has been drinking a lot of water, he or she always feel thirsty. When there is too much glucose in blood, our kidney will work harder to get rid of extra sugar. This will force you to urinate, sometimes several times during at night. After our body lose the water and it will makes us feel thirsty. Excessive thirst means our body is trying to add more lost fluids. Other than that, Diabetes also can be detected if there are wounds that are slow heal. Blood vessels that have been damaged by an excessive glucose causes blood difficult to flow to the limb to help healing. The best way to detect diabetes is by checking blood sugar levels. After eat, blood sugar levels will naturally increases. However, high levels of blood sugar continuously throughout the day is not normal. 

Effect of diabetes take a long time if sugar level is not controlled properly. Many patients do not see a doctor because they think the beginning signs of diabetes is a common disease only. If they see a doctor, diabetes may be detected early and preventive measures can be taken immediately. The effects of diabetes are

• Heart attack
• Stroke
• Kidney failure
• Blurry eyes and become blind

Starting from today, choose a healthy lifestyle to prevent diabetes. If you already have any signs on it, see a doctor immediately. Do not be shy to ask because this disease can drag to fatal.

Acne Always Appear, Why and How to Prevent It?

When acne appears on the face, many people start to worry about it especially women. That is undeniable that women are concerned about their skin because it has become a norm of their life to always look beautiful. No wonder women are willing to spend a lot of money to get a beautiful skin. Acne is one problem that is feared by them.

Exposure to the pollution around us among the causes of acne. For those who are living in big cities or close to the factories, they are very susceptible to dust and polluted air such as chemicals and vehicle emissions then it makes easier to suffer from acne. These chemicals will cover our pore and cause inflammation on skin.

Life in a big city is always prone to various diseases

Besides that, hormonal changes also contribute to this problem. When growing teenager, a person will experience the hormonal changes such as puberty, pregnancy and menstruation. Acne  will appear due to hormones in the body (testosterone) that are present in the human body. Sunlight also one of the reasons acne occurs on our skin. Heat that generated by the sun causes the body to sweat and oily and closed pores.

Every problem has its solution. Anyone who is suffering from acne, you do not have to worry as it can be prevented and treated. Among the practices that can be practice to prevent acne are 

• Wash our skin 3 times per day with warm water.
• Choose a cleanser that suits with our skin even the price is quite high.
• Reduce oily and calorie foods.
• Drink 8 glasses of plain water everyday.
• Use clean bath towel.
• Consult a doctor if the acne is not diminished. 

How Much Quantity of Plain Water You Should Drink Everyday?

Exposure to the hot weather will makes your skin feel dry. Beyond this disclosure, we may not realize water that contained in our body also will be absorbed. Plain water intake should be practiced in daily life because there are many benefits of it. The question is, how much plain water should we drink everyday?

The answer is, the best quantity should we drink is 3 liters or 8 glasses per day. In fact, the answer for this question is it depends on your diet, exercise and environments. What you need is to get an enough water to replace what you lose everyday, whether in the form of sweat, urine and so on. So, it needs 8-10 glasses per day.

Drinking plain water is able to lose weight

Drink plenty of water all at once in wrong. For example, you need 3 liters a day, then you try to finish it within 3 hours. This is wrong because our body does not get a continuous supply of water throughout the day. So, try to take it every 1 hour. Is he/she in hydration or not? Some people think the color of urine also can indicate whether a person is dehydrated or not. If the color of your urine is clear, it shows your body is well hydrated while the yellowish color shows that you need more water. 

So, drinking plain water can reduce our body weight. For those who are dieting, this is a good news for you. It can reduce our body weight because it has no sugar, calories and fat. This method is very effective and economical because there is no need to spend a lot of money, Besides that, it can fill our stomach. Before eat, you were advised to drink a glass of warm water because it can reduce hunger. Indirectly, it will encourage you to eat in small amount. In addition, our skin will be healthy and beautiful. Based on my observation, many people who are use beauty products for their skin but they are less concerned about their inner health. They might never heard about the true beauty comes from inner. So, if they drink a lot of water, it is not possible their skin will be beautiful.

These are the advantages drink of plain water. It should be consistently practiced in our daily life because of all these advantages take time. Without effort and patience, success will never come. 

This video shows what happen if you stopped drinking water. 

Is it necessary to stay up in the middle of night?

A: What time is it now?
B: 3:00AM.
A: Do you want to sleep? It is still early.

This is a situation which I always heard as a student. As a student, affairs in the daylight makes us no time for studying because busy with classes. Students decided to studying at night until late morning. There are also some students who sleep at night and wake up in the late morning because they have to do some revision. I also noticed about this bad habit, and now I am trying to sleep early because I know there are a lot of disadvantages of late sleep.

In fact, stay up is arguably the daily routine as a student. But not everyone likes to stay up in the middle of night because they are more concerned about the lessons in the classroom compared to the revision. There are also my friends who once was at 10 or 11pm, they have begin to sleep. This is attitude that we should adopt because these kind of people, they manage their time wisely and already complete the tasks given early. Some students stay up in the late morning not for revision, but they are playing computer games.

Some effect of staying up is, you will be wake up in tired and sleepy during the next day. This is not good for the students, even for those who are already working. Fatigue and sleepiness makes your day does not run perfectly.

Student will be sleepy if they do not get enough sleep at night.

Emotional will be interrupted if someone does not get enough sleep.

Besides that, deprived of sleep also makes someone's emotional disturbed. It can be seen clearly if someone is always upset and irritable without any reason. So, emotional problem can actually be solved if we know the right solution. Do not add emotional problems to the stress in our life because if we are having emotional problems, laziness and negative thought will appears. In addition, the aging process occurs faster if a person does not get enough sleep. Sleep is the best time for the cells in body to work. Without adequate rest and sleep, these cells may not work perfectly. Because of that, For those who are not getting enough sleep has a black loop ( eye bag ) under their eyes and skin become more dull than those who get enough sleep.

We as a human were given the responsibility and trust, it is important for us to take care ourselves for the future. We should avoid doing this bad habit because it has a lot of disadvantages. For those who are having trouble to sleep, they are suggested to consult a doctor to overcome this problem. 

I am healthy now. Why should I take diatery supplement?

Sometimes we always hear what people say, why should I take supplement while I am healthy now? It is true that healthy people do not need to take supplement if they live a healthy lifestyle such as always workout, eating as recommended in the food pyramid.

Sample of food quantities that we can take in daily diet.

Supplement is a product that contains variety of vitamins, mineral, amino acids and so on. It comes with many form such as pill, capsule, powder, tablet and liquid. Nowadays, taking supplements have become a way of live. In this modern life, we are constantly exposed to the pollution in our environment without realize it. It also happen similarly to the food or agricultural sources that are exposed in the market. Exposure like this make the food loses its natural vitamin and nutrient and indirectly, our body will lack of vitamins. Shaklee, Blackmores and Kordel are examples of famous supplement in Malaysia.

So today, I want to share about the benefits of taking supplement to our body. First, it can get rid of toxins in our body. Damage of body tissues can be minimized by taking supplements that can detoxify. Toxic in our body is very dangerous because it can affect the body's absorption into cells. Beside that, it can give energy to run our daily lives. Taking B Complex's vitamin is capable to convert fat into energy in our body to overcome fatigue's problem. In addition,it also can brighten our skin. Vitamin c that contained in supplement is very suitable for those who are concerned about the skin's beauty.

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Shaklee B-Complex that are able to give an energy for the whole day

This is the supplement that I take in my life. It is undeniable that life as a student requires a lot of energy while give fully attention in class. After take it for a few months, I noticed myself no longer always tired and it increasing my attention in the class. The price also not too high, only RM 53 per bottle. Besides giving an energy, it also can increases the thinking process and reduces stress. 

Supplement is like we wear a seat belt while driving. There is no guarantee that we will involve in crash but in case of accident, the injury is less severe than for those who do not wear seat belt right? Any supplements that we take have its own benefit. For those who wants to start taking it, they should consult and seek the advice from doctor or health care professional to ensure that the supplement is accordance with their body. Good luck. 

Cardio Workout For Weight Loss

With the speed of the passing time, personal's matter of a person may not be properly managed. Busy dealing with here and there, many people neglect their health without realizing it. Workout that be able to maintain their health is now rarely practiced by them because of lack of time especially for those who are suffering overweight's problem. In fact, they do not have to workout that takes quite a long time. It is enough just take 20-30 minutes per day. 

Those who are suffering overweight's problem such as obesity, cardio workout is the best solution to solve it. Cardio workout is an exercise that tests and improves stamina when an act is done many times in a given period. Any exercise that makes your heart beat faster and sweating more, its called cardio workout. For example, jogging, swimming, running and skipping.

The advantages of cardio workout are decrease diabetes's problem. Those who suffers from diabetes, they are encourage to do so because it helps to improve the muscle's ability to use glucose in order to control blood sugar levels. It is highly recommended, but be sure you must get an advise from doctor. Next is, cardio workout can increase the heart's health. Heart is a muscle and like other muscles. We need to have a strong heart to allow it to perform its tasks properly which is pump our blood around the body. So, with the cardio exercise our heart will beat faster and makes its muscle stronger. After that, it can increase metabolism. By increasing the heart rate, metabolism rate also will increase. The higher your metabolism, easier for you to maintain your health. In addition, cardio exercise can reduce recovery time and help pump more blood to the formation of new muscle.

Cardio training should not be underestimated. it is not just for skinny, but it also important to our health's body. If cardio training is done with the proper diet, the effect will be better to our health. These are examples of cardio workout that can be practiced in our daily life.