9 Habits that Must Be Implemented Starting Today to Maintain Heart Health

Cardiovascular disease is the largest non-infectious disease that causes death in almost all parts of the world. Applying a healthy lifestyle can greatly help prevent heart disease.

Here are 9 healthy habits that you must apply starting today to maintain heart health. All these tips can still be done by people who already have heart disease.

What must be done to prevent heart disease
Based on WHO data, cardiovascular disease claimed 17.7 million lives every year. Of these total deaths, more than half are caused by coronary heart disease and stroke. Deaths caused by heart disease are expected to continue to rise to 23.3 million by 2030. Here’s how to prevent heart disease from now on.

1. Pay attention to symptoms that may arise
Not only for people at risk for heart disease, being aware of any changes in the body basically must be done by everyone just in case.

One easy way to do this is to write changes or sensations of heartburn that arise every time you feel it. For example, difficulty in breathing, tightness during lying down or during activities, swelling of the feet and hands arises, and other symptoms. Tell your doctor if you feel these symptoms.

2. Exercise routine
Regular exercise can help improve heart fitness and reduce cholesterol and blood pressure, while maintaining a healthy body weight. Exercise at least 30 minutes a day, at least 5 days a week. There is no limit to what types of exercise can and should be done to prevent heart disease. All sports are basically good. You can walk, jog, ride a bicycle, swim, yoga, or even boxing.

If you are not used to exercising, first check with your doctor to see if there are restrictions on what you can or should not do.

Physical activity is not limited to just sports. When you are in the office, schedule a short break to get up, move your feet and hands, and lightly warm to pump your heart. Go to lunch to a place far away by foot, don’t just eat at your desk.

3. Routinely check tension
Routinely checking blood pressure every day can prevent heart disease. In general, blood pressure can be considered normal when it shows a number below 120/80 mmHg. When your systolic number (top number) is between 120-139, or if the diastolic number (bottom number) ranges from 80-89, this means you have “prehypertension”.

Although this number cannot be considered hypertension, this is still above the normal rate. The higher the blood pressure level, the more you are at risk of hypertension later on. Hypertension itself makes you at risk of heart attack and stroke.

Use a hypertension medication that your doctor prescribes if your blood pressure is higher than it should be. Get to the doctor if your blood pressure changes.

4. Limit cholesterol intake
The ideal way to maintain blood pressure is to control your intake of saturated fat and cholesterol always within reasonable limits. If your LDL cholesterol level is more than 200 mg / dL, you should be careful. Bad LDL cholesterol levels that are too high can cause heart problems. If you have had a heart attack, target your LDL to 70 mg / dL or below.

Avoid or limit foods that can increase your blood cholesterol, such as fatty meats, sausages and burger meat, butter, cream, to cakes, biscuits, chocolate, and sweets. In essence, limit the salt, fat, and sugar you eat. Eat lots of fibrous foods and fish.

Sometimes diet and exercise are not enough to reduce cholesterol in some people. Doctors can prescribe cholesterol-lowering drugs such as statins for cases like this.

5. Drink plenty of water
Diligent drinking water can help maintain heart health.

If you have heart disease, you need to ask your doctor whether you need to limit the amount of fluid you get every day. Keep in mind, not only how much you drink. Other sources of fluids also need to be taken into account, such as ice cream, agar and soup.

If you need to limit fluids, weigh yourself every morning. Rapid weight gain can be a sign that fluid is accumulating in your body.

6. Expand eating fruits and vegetables
Foods high in fiber can help reduce cholesterol and blood pressure. Fiber foods also help you manage a healthy body weight. You can get fiber intake from vegetables, fruits, wheat, and nuts.

Avocados, apples, pears and bananas are high in fiber. Meanwhile, broccoli, carrots and spinach are included in vegetables that are high in fiber. Whole wheat, red beans, soybeans, and brown rice are also fiber-rich foods. Low-fat or fat-free milk is also good for health.

You can still eat meat and seafood, but choose lean meat as your source of animal protein.

7. Learn to manage stress
Stress is a natural thing that happens. The problem is not what causes stress, but how we respond. When we are under pressure, the body produces adrenaline which will make the heart work harder. Blood pressure can increase as a result.

Chronic stress can lead to a heart attack if it is not managed properly. To prevent heart disease triggered by stress, you must be smart in managing emotions. If your stress is felt excessive, confide in someone, both the closest person and a professional counselor.

You can also try meditation, yoga, or deep breathing techniques.

8. Stop smoking
If you are a smoker, you should start trying to quit smoking. Smoking can increase blood pressure and damage blood vessels. Therefore, quitting smoking and / or avoiding exposure to cigarette smoke can help prevent heart disease.

9. Take medication regularly (for those who already have heart disease)
Sometimes, lifestyle changes alone are not enough to prevent heart disease. You may need to take blood pressure or cholesterol-lowering medication to reduce the risk of a heart attack. If your doctor has given medicines that you need to consume, you must obey by drinking them regularly according to your doctor’s instructions.

Causes of Late Menstruation and How to Overcome It

Late menstruation is always a question for many women. In general, a woman will have a normal cycle that ranges from 21 to 35 days. Menstruation is the monthly process of spilling the inner lining and blood of the uterus through the female genital or vaginal opening.

This discharge that contains blood occurs in women who have entered childbearing age and who are not pregnant. This event begins with the removal of the uterine mucous membrane in the inner uterus or endometrium.

Under the influence of the estrogen hormone, the endometrium also grows thicker, awaiting the arrival of the egg. It is like this thick layer of endometrium such as carpet or fertile soil that is ready to await the arrival of the egg. At the mid-peak of the optimal menstrual cycle, egg release occurs. Now, that’s when there are incoming sperm cells, these eggs and sperm unite into zygote (the fetus) and attach to the endometrics that have reached the maximum thickness earlier.

This process will repeat every month, as long as there is no fertilization that results in zygote. In time, new membranes grow again. In other words, the carpet was held again, then the date again, and so on.

Like menstruation that has a cycle, there is also a late period of menstruation that falls into the normal category and the period of menstruation is unnatural. You need to pay attention to the reasonable period of menstruation to find out if a woman who is often late for her period needs certain medical treatment related to her condition, or not.

This Is the Cause of Late Menstruation You Need to Know
So what are the causes of late arrivals that often occur? The causes can vary. For those who are still unmarried, the cause of frequent late menstruation can be due to being too tired. For example, studying too hard for those who are still in school or college, or exercising too much. The imbalance of hormones in the body can also cause adolescents to arrive late in the month. The phenomenon of late arrivals is often the case.

Conversely it can also often late menstruation occurs in those who used to exercise and stop their habits suddenly. Even eating patterns can affect the menstrual cycle. For example, those who used to eat a lot and suddenly on a diet. This will make the body stress. Or it could be a thin body becomes fat. Anyway, every time there is a striking change in body weight, it can make teens late in the month and this can also occur in adults.

Certain types of drugs can also interfere with menstrual patterns and make women often come late, especially drugs that contain hormones. For example, drugs to treat itching or earache medications. Likewise, KB drugs or injection of KB. Only after stopping taking medicine, menstruation will return smoothly.

Late menstruation is more often experienced by those who are still girls, because the pattern of ovulation is not regular. It’s just that, if you are accustomed to menstruation then there is no menstruation, you have to ask yourself. Don’t ever take certain medications that can trigger physiological effects so it’s often late to come.

What is the Deadline for Fair Menstruation?
So, menstruation is actually something normal, so that all women experience it. In every woman, this menstrual cycle also varies. The average distance is 28 days, late menstruation is 1 month, but it can also be up to 42 days. Even if there is a delay, the late menstrual limit that occurs such as 3-4 months, also need not worry too much. However, it is recommended that you keep checking with a specialist if you have experienced a period of menstruation until a matter of months. Especially if it’s late to 5-6 months. So for women who are often late for menstruation, it is recommended to pay attention to the normal limits of menstruation so that proper handling can be done.

Womenfolk often misunderstand, if they are often late for months ranging from 4 to 5 months, they think that their blood can gather inside, stagnate, and can be dangerous for long. Even if you don’t have menstruation, it means there is no bleeding in the body.

No menstruation means there is no loose endometrium. So that does not mean there is blood gathering. New blood comes out if the mucous membrane is released. If it’s not released, it’s not bleeding. So don’t worry if the period is still in a reasonable count.

Is Frequent Late Menstruation Causing Difficult Pregnancy?
Cases that need to be watched out are teenage girls who have not yet received their first period. Especially if he has reached the age of 17 years. If this happens, you should immediately do the examination. Because, it could be possible for the blood membrane to be tightly closed. Normally, the blood membrane has holes. If it is tightly closed, he may be able to menstruate, but his period cannot come out. Well, cases like this can cause the blood to collect inside.

For those who are married, often late menstruation can be caused by the possibility of just finished giving birth or breastfeeding. There is also the possibility of having an infection, including infectious diseases due to sex. For those over the age of 35 years, also must be aware of the presence of ovarian tumors if the late menstrual limit has exceeded the normal menstrual limit or too long.

There are also women who experience bleeding between two periods. If this happens, you should immediately check it out. Bleeding that occurs with a cycle of less than 21 days is clearly not normal, especially for those who are no longer girls. For those who are under the age of 20, it may only be due to hormonal disorders.

Is it true that irregular menstruation or frequent menstruation is difficult to have children? This view is not always right. But it often happens, female patients want to have children but irregular menstruation to reach the late menstrual limit is too long. Then he came to the doctor, asking for regular menstruation so that he could have children. This is not always possible. Difficult to have children does not always correlate with menstrual cycles or late menstrual cycles, especially if women who are often late in menstruation are still within the normal menstrual limit.

Some cases of irregular menstruation can be overcome by living a regular lifestyle. For those who experience late menstrual irregularities or limits that are too long suddenly, you should not stress, not smoke, let alone drink alcoholic beverages.

Eat, work, and sleep should be regular. Often people forget to rest. I want to work continuously by ignoring a tired body. So, many ways to deal with late menstruation 4 months to 6 months such as good stress management and do not force yourself to work too hard. In addition, keep eating patterns can also be a way to overcome late menstruation 4 months, 6 months, or less than that.

However, there are also those who experience menstrual irregularities from the start. Those who experience something like this need to consult a specialist. For example menstruation that comes only 4 months since the beginning of the first menstruation. Another suggestion is not to take drugs at random. Also, make it a habit to regularly come to the obstetrician. There could be a danger of not having menstruation for 6 months because of a serious illness. Visiting a doctor will make you get the right treatment so that your period becomes smooth.

Symptoms of Late Coming and Handling
In addition to irregular menstruation, another thing that often disturbs women is pain before menstruation or during menstruation. It feels like heartburn mixed with cramps when blood is coming out. This pain is something natural, because the uterine wall is currently contracting or contracting to remove blood clots.

This pain is more pronounced in women who have never given birth. Because the cervix is ​​still small, so it feels like someone is giving birth. This is also something normal. Except for women who are very sensitive, the taste can be very painful. However, usually after marriage and having children, this will disappear.

However, if the pain is severe and prolonged, it needs to be aware of the possibility of suffering from endometriosis. In this case, the inner cells of the uterus grow not in the womb, but also outside. For example, in the ovary or fallopian tubes that are very painful.

If the pain before menstruation is so intense that it feels disabling, you should immediately see a doctor. Especially for those who have intercourse, because it might be a symptom of infection. Well, if there is an attachment to the internal genital organs resulting from the infection, the impact can make it difficult to have children.

Dizziness that accompanies menstruation is also a natural thing. The reason is, women who approach menstruation usually do experience pre-menstrual tension or tension before menstruation. The effects include feeling depressed, spotty, breast tenderness, saccharine pain, stomach feels bloated, swollen, there is pain. So, it becomes easier to get angry or vice versa and other emotional changes.

All of that, is natural and harmless. To reduce this uncomfortable condition, it is recommended to reduce foods that contain lots of salt, flavorings, or too much oil. Expand to eat fruits and vegetables, enough foods that contain oil. Expand to eat fruits and vegetables, enough foods that contain carbohydrates and high in fiber.

Beware Ladies, Sleeping Less Than 4 Hours Can Increase Your Risk of Early Aging

Health experts recommend that we have enough sleep every day. The time stated enough to sleep is 6 to 8 hours. More or less than that can endanger health. The danger starts from increasing the risk of obesity to increase the risk of premature aging.
Not only everything that is excessive is dangerous for health. Everything that is not too good is not good. Including lack of sleep by sleeping less than 4 hours every day.
Launching from WebMD.com page, sleeping less than 4 hours can increase the risk of premature aging. Someone who is used to staying up late and sleeping very briefly every day will look 9 years older than the original age.
People who sleep less than 4 hours are believed to experience decreased thinking ability. Even more terrible, people who are used to staying up will experience a decrease in reasoning ability, verbal ability as well as the ability to remember. The researcher explained that sleep that is lacking can make a person more easily lose their short and long term memory abilities.
“We found that the ideal or optimal amount of sleep can keep the brain and skin good. Good sleep is 6 to 8 hours each day. Less or more than that is not recommended,” said Conor Wild, a researcher from the Owen Laboratory.
Well ladies, try to always have optimal sleep time every day. I hope this information is helpful.

5 Healthy Resolutions in 2019 that are Easy to Achieve

5 Healthy Resolutions in 2019 that are Easy to Achieve



Have you made a resolution in 2019? Is there a resolution for your health this year? If not, let’s see the following reviews that you can inspire to live healthier in 2019, and hopefully so on.
Inspiration for 2019 resolution for a healthier and happier life
1. Increase drinking water
Be sure to get used to drinking water as one of your 2019 resolutions. Water is very important for your body’s health – from regulating body temperature, maintaining healthy kidneys and intestines, maintaining healthy skin, to prevent you from dehydration, constipation, dry mouth, and kidney disease.
You must have often heard advice emphasizing that we need to drink 8 glasses of water every day, which is equivalent to 1.5 liters. However, did you know that this dose is actually not right? The Institute of Medicine’s Food and Nutrition Board states that women actually need 2.6 liters of water every day and men need about 3.7 liters every day.
Getting used to drinking more water can be done in many ways. For example, bring your own bottle of drink with an attractive design, or eat spicy foods that would make you want to drink water.
Getting body fluid intake is not necessarily solely from water, even though it is your best choice. If you don’t like water too much, you can work around it by drinking infused water (water that is given “flavor” pieces of fruit and vegetables to spices), drinking chicken broth soup, to eat fruit and vegetables that contain lots of water .
2. Chew food slowly
Whatever you eat will certainly have an impact on your health. If you want to live healthy, of course you have to eat foods that are rich in nutrients and balanced. However, just picking healthy food is not enough to be made into this 2019 resolution.
Parental advice to avoid eating too fast turns out to be very useful for your health, you know. Chewing food too fast can increase the risk of diabetes by up to two times greater than those who chew food slowly until it is smoother.
In general, slowly chewing food will give you a feeling of fullness rather than eating in a hurry. Because, eating too fast can make the digestive system not have enough time to work optimally, especially in providing a full response after eating. The sooner you feel hungry, you will be more vulnerable to looking for impingement with non-nutritious light snacks.
In addition, research conducted by Masaki Eto, MD, a professor of pharmacology and medicine at Ohu University in Japan, found that chewing food too quickly turned out the body released only a little glucagon-like peptide (GLP) -1 and YY (PYY) peptides. Both of them play an important role in regulating blood sugar which is closely related to insulin resistance.
3. More walking and climbing stairs
Routine exercise is one of the popular New Year resolutions proclaimed by many, which unfortunately often falls in the middle of the road. It’s good not to be grandiose to start an active life, especially if you have never been used to it before.
Start by getting used to walking at least 30 minutes a day – 10 minutes before work (for example from the station or bus stop to the office), 10 minutes after lunch, and 10 minutes after work. In addition, choosing to climb the stairs rather than the elevator or escalator also without realizing it can help make your body fitter.
This small change, according to cardiologist John Hopkins, Chiadi E. Ndumele, M.D., M.H., can keep the body active even though you don’t like to exercise, and reduce the risk of cardiovascular disease. If you are getting used to it, then plan more mature sports.
4. Sleep more regularly
Having a more regular sleep pattern can increase productivity and overall body health. Because the lack of sleep risks the risk of obesity, diabetes, hypertension, decreases sex drive, triggers depression, making you more prone to heart disease (including heart attacks and strokes).
Ideally, adults generally need to sleep 7-8 hours every night. Therefore, start by improving your sleep patterns through the principle of clean sleep called sleep hygiene. All you need to do is:
Reduce consumption of caffeine in the afternoon and near bedtime.
Avoid smoking near bedtime
Avoid large meals before bed. Eating heavy foods, fatty or fried foods, spicy dishes, citrus fruits, and carbonated drinks too close to bedtime can lead to indigestion that makes you sleep badly.
Limit nap time. It’s best to take a nap only 15-3o minutes if necessary, and do it before 3pm.
Keep yourself away from anything that is disturbing. Lamp lights, cellphones, and the position of the wrong pillow can disturb your sleep.
Make your bedroom an ideal place to sleep. Make sure your bedroom is a place that is dark, cool and calm. The ideal room temperature for deep sleep is 20-23 ° C.
Take time to prepare to sleep for 90 minutes before your bedtime. For example, if you know you should sleep at 11pm, stop any physical activity that is burdensome at 9.30, or faster if possible.
Sleep and wake up at the same time, put an alarm to help you get used to this.
5. Reduces stress
In addition to paying attention to body health, maintaining mental health is also equally important as one of the resolutions in 2019. Everyone must have and will experience stress in their lives. However, don’t let protracted stress accumulate in your mind. Severe stress has been linked to many serious problems, ranging from hair loss, gum disease and teeth, weight gain, to triggering the development of mental disorders such as depression, anxiety disorders, to bipolar disorder.
There are various simple ways you can do to manage daily stress. Starting from meditation, yoga, writing journals, listening to music, reading books, to watching comedy to make you laugh freely. Being grateful and getting closer to God can also be used as a way to manage daily stress.