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Be physically active for 30 minutes most days of the week. Break this up into three
10-minute sessions when pressed for time. Healthy movement may include walking,
sports, dancing, yoga, running or other activities you enjoy.
Eat a well-balanced, low-fat diet with lots of fruits, vegetables and whole grains.
Choose a diet that's low in saturated fat and cholesterol, and moderate in sugar, salt and
total fat.
Avoid injury by wearing seatbelts and bike helmets, using smoke and carbon
monoxide detectors in the home, and using street smarts when walking alone. If you own a
gun, recognize the dangers of having a gun in your home. Use safety precautions at all
times.
Don't smoke, or quit if you do. Ask your health care provider for help.
UCSF'sTobacco Education Center offers smoking cessation and relapse prevention classes
as well as doctor consultations for smokers trying to quit.
Drink in moderation if you drink alcohol. Never drink before or while driving, or
when pregnant.
Ask someone you trust for help if you think you might be addicted to drugs or
alcohol.
Help prevent sexually transmitted infections (STIs) and HIV/AIDS by using condoms
every time you have sexual contact. Condoms aren't 100 percent foolproof, so discuss STI
screening with your provider. Birth control methods other than condoms, such as pills and
implants, won't protect you from STIs or HIV.
Brush your teeth after meals with a soft or medium bristled toothbrush. Also brush
after drinking and before going to bed. Use dental floss daily.
Stay out of the sun, especially between 10 a.m. and 3 p.m. when the sun's harmful
rays are strongest. You are not protected if it is cloudy or if you are in the water harmful
rays pass through both. Use a broad spectrum sunscreen that guards against both UVA and
UVB rays, with a sun protection factor (SPF) of 15 or higher. Select sunglasses that block
99 to 100 percent of the sun's rays.
Learn to recognize and manage stress in your life. Signs of stress include trouble
sleeping, frequent headaches and stomach problems; being angry a lot; and turning to food,
drugs and alcohol to relieve stress.
Good ways to deal with stress include regular exercise, healthy eating habits and
relaxation exercises, such as deep breathing or meditation. Talking to trusted family
members and friends can help a lot. Some women find that interacting with their faith
community is helpful in times of stress.
Get enough sleep and rest. Adults need around eight hours of sleep a night.
Talk to your health care provider if you feel depressed for more than a few days;
depression is a treatable illness. Signs of depression include feeling empty and sad, crying
a lot, loss of interest in life, and thoughts of death or suicide. If you or someone you know
has thoughts of suicide, get help right away. Call 911, a local crisis center or (800)
SUICIDE.
compared with a single bout of prolonged exercise. Resting is beneficial even for fitness
freaks intent on bulking up. Muscle growth occurs whenever the rate of muscle protein
synthesis is greater than the rate of muscle protein breakdown. During resistance training,
muscle cells are damaged; during rest, satellite cells located on the outside of the
muscle fiber repair damaged cells, resulting in increase in muscle fibers.
6 Hug your family and friends
Seriously. Several studies show that the human touch has a therapeutic physical and
psychological effect. A study by the University of North Carolinas Karen Grewen and
Kathleen Light, shows that hugging your partner can reduce heart rate and blood pressure,
both classic signs of stress. According to the Touch Research Institute, University of Miami
School of Medicine, massage therapy benefits everyone, from newborns to senior
citizens. It improves attentiveness, reduces stress hormones, improves immunity and
even reduces pain.
7 Study to prevent age-related memory loss
Several studies published in Neurology, the medical journal of the American Academy of
Neurology, show an inverse link between Alzheimers disease (AD) and how highly educated
you are. Essentially, the more formal education you have, the lower the risk of developing
dementia and Alzheimers disease compared to people with less education. However, higher
education doesnt protect against how fast one loses memory if they do get affected by AD.
According to the Alzheimers Foundation of America lifestyle choices have a lot to do with
maintaining mental well-being. Growing evidence suggests that regular mental calisthenics
may help reduce the risk of Alzheimers disease or other memory disorders by enhancing
cognitive reservethe minds resistance to damage; stimulating growth of new brain cells; and
maintaining or strengthening connections between brain cells. So go solve that Sudoku
puzzle or visit the museum and keep the brain ticking.
SUGGEST WAYS TO HELP PREVENT ACNE BREAKOUTS
15 Best Ways to Prevent Acne: Avoid Breakouts With These Tips!
Do you suffer from acne breakouts? If so, youve probably spent countless dollars on acne
creams and gels that promise to help clear your skin. The bad news is youre probably
wasting your money. The good news is, there are ways to prevent future breakouts that wont
cost you a penny.
Acne breakouts often occur because of changes youve made to your daily routine. Maybe
youve started using a different laundry detergent, shampoo, face cream or soap. These are
often the biggest culprits of an acne breakout. If you want to keep your skin clear and radiant,
avoid breakouts by following these 15 simple tips
1. Choose Acne-Friendly Makeup
The makeup you use (and how much you use) has a big impact on the health of your skin. Its
quite ironic that the products you spend a lot of money on to keep your skin looking good,
could potentially be clogging your pores and encouraging the pimples youre trying so hard
to hide.
If youre prone to breakouts, look for products that say non-comedogenic on the label. This
means that the product is specifically designed not to clog your pores. Clogged pores are one
of the leading causes of breakouts. Many dermatologists will also recommend lightweight or
oil-free products with a non-comedogenic label, which is which means that makeup wont
clog your pores. Also, avoid heavy, greasy products that contain ingredients like mineral oils
and cocoa butter, which can spur pimples.
2. Change Your Pillow Case Weekly
Forget the $50 bottle of acne cream youve been purchasing every month, changing your
pillow case is a proven method for preventing breakouts. All of the sweat, dirt and makeup
from your face is seeping into your pillow every night. Particularly if you dont wash your
face before heading to bed, basically you are sleeping in all of the dirt, oil, and debris that
collected on your face all day.
If you dont wash your pillow cases regularly youre basically planting your face on a pillow
of sweat and dirt for 8 hours. Not only will your face stay oily, but the potential for clogging
your pores with excess dirt is also very high. Washing your cases will give your face the fresh
rest it needs at the end of the day.
3. Moisturize
If youve turned to acne products to control your outbreaks (which most of you probably
have), the importance of moisturizing becomes a key component in keeping your breakouts at
bay. Most acne products contain ingredients that dry out the skin, thus, moisturizing
immediately after is critical. Make sure you hydrate your skin with water before applying the
moisturizer.
Daily moisturizing is an essential part of keeping acne at bay by clearing away excess oils,
dirt, and makeup that collect on your skin day and night. This is why morning and evening
cleansing and moisturizing is important. If the acne treatment your dermatologist prescribed
contains benzoyl peroxide or other drying ingredients that can zap your skin of the moisture,
a light moisturizer that contains glycerin or hyaluronic acid will aim to keep moisture locked
in your skin to prevent redness, drying, and flaking.
Bahasa melayu
Gaya hidup yang sihat boleh membantu anda untuk berkembang maju sepanjang hidup anda.
Membuat pilihan yang sihat tidak selalu mudah, namun. Ia boleh menjadi sukar untuk mencari masa
dan tenaga untuk bersenam atau menyediakan makanan sihat. Walau bagaimanapun, usaha anda akan
membayar dalam pelbagai cara, dan untuk sepanjang hidup anda.
Langkah yang boleh anda ambil:
Sentiasa aktif selama 30 minit pada kebanyakan hari dalam seminggu. Break ini kepada tiga sesi 10
minit apabila ditekan untuk masa. Pergerakan sihat mungkin termasuk berjalan kaki, sukan, menari,
yoga, berjalan atau aktiviti lain yang anda menikmati.
Makan, diet rendah lemak yang seimbang dengan banyak buah-buahan, sayur-sayuran dan bijirin
penuh. Pilih diet itu rendah lemak tepu dan kolesterol, dan sederhana dalam gula, garam dan jumlah
lemak.
Elakkan kecederaan dengan memakai tali pinggang keledar dan topi keledar basikal, dengan
menggunakan asap dan pengesan karbon monoksida di rumah, dan menggunakan smarts jalan ketika
berjalan sendirian. Jika anda mempunyai senjata api, mengenali bahaya mempunyai pistol di rumah
anda. Gunakan langkah-langkah keselamatan pada setiap masa.
Jangan merokok, atau berhenti jika anda lakukan. Tanya doktor anda untuk mendapatkan bantuan.
UCSF'sTobacco Pusat Pendidikan menawarkan berhenti merokok dan kelas pencegahan penyakit
yang berulang serta perundingan doktor untuk perokok cuba berhenti.
Minum secara sederhana jika anda minum alkohol. Jangan sekali-kali minum sebelum atau semasa
memandu, atau apabila hamil.
Tanya seseorang yang anda percayai untuk membantu jika anda berfikir anda mungkin akan ketagih
dadah atau alkohol.
Membantu mencegah jangkitan kelamin (STI) dan HIV / AIDS dengan menggunakan kondom setiap
kali anda mempunyai hubungan seksual. Kondom tidak 100 peratus foolproof, jadi membincangkan
pemeriksaan STI dengan pembekal anda. Kaedah kawalan kelahiran selain daripada kondom, seperti
pil dan implan, tidak akan melindungi anda daripada STI atau HIV.
Berus gigi selepas makan dengan lembut atau sederhana berus gigi. Juga berus selepas minum dan
sebelum tidur. Gunakan benang gigi setiap hari.
Elakkan matahari, terutama 10:00-3:00 apabila sinaran matahari yang memudaratkan paling keras.
Anda tidak dilindungi jika ia mendung atau jika anda berada di dalam air - sinaran berbahaya melalui
kedua-duanya. Gunakan pelindung matahari spektrum luas yang menjaga terhadap kedua-dua UVA
dan UVB, dengan faktor perlindungan matahari (SPF) 15 atau lebih tinggi. Pilih cermin mata hitam
yang menghalang 99-100 peratus daripada sinaran matahari.