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Tuesday, January 14, 2014

Type of Women with High Risk of Breast Cancer

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Breast cancer can attack anyone, regardless of the presence or absence of risk factors. However, in women with certain conditions, the risk of breast cancer is higher.

Women with a high risk of breast cancer among those who had their first child over the age of 30. Women who gave birth to her first child over the age of 30 have a higher risk of breast cancer is two to three times higher than women who had a first child under the age of 20.

Mothers who do not breastfeed are also at higher risk of developing breast cancer. Comparison, mothers who do not breastfeed risk of breast cancer 2.5 times higher than the breastfeeding mother to four children.

Women who have never given birth are also at risk 1.5 times higher than women who gave birth to three children.

Family history is also one risk factor for breast cancer. Risk is higher in people who have family members with breast cancer. If there is one person of the family who had breast cancer, the risk is twice as high in other family members. If there are two people from families affected by breast cancer, increases the risk of high, up to three to five times higher.

Women, whatever the circumstances, need to be vigilant because being a woman is the first risk factor for breast cancer. Other risk factors to watch out for are age, family history, genetics, being overweight, consuming alcohol, not exercising, your first period before age 12, the use of family planning, have a high posture, and those with higher socioeconomic status.

" There is no risk factor does not mean there can get breast cancer. Therefore, regular screening is important, most easily by ' knowing ' ( check your own breasts ), " advises Dr. Ronald A Hukom, MHSC, SpPD - KHOM of current events Dharmais Cancer Hospital Philips Mom2Mom Breast Cancer Awareness Talk in Jakarta, some time ago.

How to Distinguish Lump Tumor and Cancer on Breast

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Breast cancer is a serious threat to women. How not, the prevalence of first rank at most types of cancer in women, both in the world. For that, she needs to be more vigilant with the routine examination of the breasts.

However, not all breast lumps are cancerous. In fact, only 15 percent of lumps that can develop into cancer. Chairman of the Executive Committee of the Association of Indonesian Oncology ( PP POI ) Dradjat Ryanto Suardi said, in addition to the lump cancerous tumors can be benign, but they still need to watch out.

" Benign tumors are not more dangerous than cancer because it does not cause its host organ failure, " he said in a press conference Breast Cancer Expert Forum with the theme " Transforming Advanced Breast Cancer at the Molecular Level ", Saturday in Jakarta.

Dradjat also explain the differences between them, the first cancer to grow faster than tumors. In 8-200 days, the cancer cells can divide very quickly. While benign tumors grow more slowly.

Second, when touched, cancer lump feels solid and hard. " Cancer cells when palpable feeling it will be like a bone, " said oncology surgeon Hasan Sadikin Hospital ( RSHS ), Bandung, this.

Meanwhile, the tumor will be palpable lump is more lenient. Dradjat explained, lumps tumors can undergo a shift if pressed, unlike rigid cancer. This is because cancer cells generally do infiltration ( infiltration ) to the surrounding tissues, it is difficult to driven.

" Lumps of cancer that has progressed further also cause changes in the surface of the breast, for example, are attracted to the nipple, it was because of infiltration, " he said.

In the same occasion, the Head of Sub-Directorate of the Ministry of Health Cancer Niken Wastu Palupi, breast examination performed regularly will increase the sensitivity of inspectors to detect any lumps. That is, the ability to distinguish between cancerous lumps and tumors also increased.

" If you routinely perform breast self-examination, measuring 1.2 centimeter lump can be felt already, " he said.

Breast cancer is the abnormal growth of breast cells become malignant. Currently, breast cancer is the most common cancer suffered by women around the world. In Indonesia, cases of breast cancer accounted for 35 percent of the total cancer cases.

Monday, January 13, 2014

6 Food as natural antibiotic

6 Food as natural antibiotic

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Antibiotics are an organic material derived from microbes that are toxic and can inhibit the growth of other microorganisms. High value in the treatment of infectious diseases, especially in the selective toxicity, which was shown to cause the disease, but not to the infected host. It has been proven now that many classes of antibiotics showed their toxicity due to the fact that selectively target is a structure (function) that special either prokaryotic or eukaryotic cells.

Antibiotics are all chemical compounds produced by living organisms or obtained through synthesis that have a high index of chemotherapy, and the manifestation of its activity occurs at very low doses. As well as specifically through inhibition of vital processes specific to the virus, microorganism, or a variety of single-celled organisms compound. In terms of workability, antibiotics can be distinguished in a group of bacteriostatic antibiotics and antibiotic bakterisidik. The first group inhibits bacterial growth and development. Being the second working group of the deadly bacteria.

In general, antibiotics are issued bakteriosida effects on susceptible organisms by inhibiting cell wall synthesis, cytoplasmic membrane damage, inhibits the biosynthesis of proteins and inhibit the synthesis of nucleic acids. Penicillin is an antibiotic produced by Penicillium notatum. Penicillin has the advantage of being very prominent in removing lethal action on susceptible organisms by inhibiting cell wall peptidoglycan synthesis of the bacterial cell wall of the microorganism thus formed will eventually weaken the bacteria can be deadly.

1. Red Onions
Red onions contain sulfur which is believed to contain many antibacterial and diuretic substances. Syrup or drugs made from onion efficacious as ekspekstoran that help remove mucus from the bronchi, lungs, and trachea. Additionally syrup or drugs made from onion efficacious against inflammation and improving blood flow.

2. Garlic.
it was believed Long ago as a natural antibiotic because it is able to fight colds and fever. The content of allicin in the garlic has a strong taste and smell, and have theurapeutic substances that can be used to reduce pain and healing treatment of disease. According to the research, garlic can lower cholesterol levels and lower blood pressure. Even based on the results of a recent study, garlic proved to be effective for treating food poisoning compared to modern medicine.

3. green tea
It is true that green tea is not strong antibiotics, but based on the research results of green tea can help the performance of the antibiotic. Green tea contains high aktioksidan and very beneficial for the body. Green tea contains caffeine that is low and is able to make the weak bacteria to antibiotics.

4. Honey
Honey is useful for infections and injuries, especially if the use of Manuka honey. This honey comes from bees that are exclusively given manuka plants in Australia and New Zealand. Manuka honey is well known antibiotics. Antimicrobial enzymes contained in the honey will release hydrogen peroxide which is able to inhibit the growth of bacteria on the internal and external bacterial infections, such as stomach ulcers. With just a drop of Manuka honey, the infection will be resolved.

5. echinacea
This plant is capable of when in the form of extracts against various bacteria, insect bites, and also viruses. In addition, echinacea is also beneficial to stimulate the immune system white blood cell that is more robust and effective in fighting infection. Based on the results of the study, with Echinacea supplements on a regular basis, your immune system is stronger and less susceptible to diseases, such as colds. But not advisable to consume these supplements continuously since its effectiveness will be reduced. It is recommended to consume only for a few weeks only, especially when you are sick and endurance are declining.

6. Oregano
Known as the king of natural antibiotics in several studies and research. As quoted from Care2, oregano oil has a very strong antibiotic benefits compared to other materials.

In a study conducted by Paul Belaiche, oregano oil is able to kill 96% of bacteria pneumococcus, 92% of bacteria Neisseria, Proteus bacteria and staphylococcus bacteria. Strein and Neisseria bacteria is often found in diseases gonorrhea and meningitis. While Proteus bacteria found in the intestinal infections, and staphylococcus bacteria are often found in foods that are toxic.

It is said also, oregano oil is able to act as an antibiotic which accelerates the healing of sore throat, fever, rheumatism, outside infections, and anorexia.

Sunday, January 12, 2014

Garlic Prevent Lung Cancer

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Prevent Lung Cancer with Garlic

Benefits of garlic did not just add a delicious aroma of cooking . Garlic also reduces the risk of lung cancer .
Studies conducted in China found , the usual adult eating raw garlic twice a week , the risk of lung cancer 44 percent lower . Even when factors included in the lifestyle of smoking , lung cancer risk fell 30 percent .
Research conducted by a team of Jiangsu Provincial Center for Disease Control and Prevention . The researchers compared the health of 1,424 lung cancer patients with 4,500 healthy adults .
Researchers asked lifestyle and eating habits of the respondents . Including how often consume garlic and whether the respondent smoked . The results of this study published in the journal Cancer Prevention Research .
Previous research also stated , garlic can protect the lung against a variety of conditions . One of these conditions such as colon cancer tumors .
It is unclear whether cooked garlic has the same effect . However , previous research stating anticancer chemical compounds in garlic , allicin , garlic cloves can unravel when cut off .
Allicin also serves to reduce inflammation and act as a so mngurangi antioxidant free radical damage to body cells . Another benefit of garlic is fending drug resistant bacteria and malaria .

Tomato Diet Reduce the Risk of Breast Cancer

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Recent studies have shown that consumption of tomatoes can increase the level of hormones that play an important role in the metabolism of sugar and fat in the body. A diet rich in tomato intake cuts risk of breast cancer in women who are potentially affected by cancer.

The study, published in the journal Clinical Endocrinology & Metabolism showed that women who were randomly assigned to eat tomatoes and tomato products of food ( containing 25 milligrams of lycopene per day ), increased levels of hormones that regulate metabolism or adiponectin.

"The benefits of eating lots of tomatoes and tomato -based products, even in the short term, is a testament to our findings," said researcher Adana Llanos, assistant professor of epidemiology at Rutgers University.

He continued, " Eating fruits and vegetables, which are rich in essential nutrients, vitamins, minerals, and phytochemicals such as lycopene, showed significant benefit. "

This study also shows an increase in adiponectin levels may help prevent breast cancer. It is associated with obesity were identified as risk factors for breast cancer.

"Based on these data, we believe that regular consumption of fruit and vegetable servings recommended appropriate can be a form of breast cancer prevention in people who are potentially affected by cancer," said Llanos.

The study involved 70 postmenopausal women at high risk of developing breast cancer. They have a body mass index ( BMI ) of 25 to 42, which indicates overweight and obesity. Respondents also had a history of breast cancer in her family.

In the first two weeks, these women did not eat tomatoes or soy, and other products based on both of these vegetables. After that, they started eating tomatoes for 10 weeks. Two weeks later they again do not eat tomatoes or soy and its products. Then, after they eat 40 grams of soy protein for 10 weeks.

After 10 weeks on a diet of tomatoes, researchers found that adiponectin levels increased by nine percent. The increase in this hormone higher in women who have a lower body mass index. Other evidence suggests, adipocentin levels tended to decrease after the female respondents eating soy products for 10 weeks.

" It is not known clearly about the decrease in adiponectin after soy intervention in this study. Further research is needed to clarify this matter, " wrote the researchers.

The researchers also noted that although this study focused on the benefits of lycopene in tomatoes, it is possible that other phytochemicals in tomatoes also have many benefits. To prove it, there needs to be further research on the benefits of the tomato.
maximize the benefits of coffee

maximize the benefits of coffee

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Coffee lovers must be happy to hear this news. Therefore, there are many good reasons why you should enjoy your favorite drink is. Provided, you can ensure the benefits of coffee for health is not in vain because of the habit of eating the wrong coffee.

Here are some benefits of coffee :

1. rich in antioxidants
Coffee is loaded with antioxidants, including flavonoids and chlorogenic acid, which helps protect your body from free radical damage. Coffee also contains magnesium, potassium, niacin, and choline, and is a good source of vitamin B2 or riboflavin.

2. improve mood
Women who regularly drink caffeinated coffee, 20 percent likely to develop depression less frequently than those who drank little or not at all, according to Harvard researchers. This may be due to " feeling good " because the chemicals dopamine and serotonin are released by caffeine in the brain.

3. Lowers the risk of type 2 diabetes
Recent studies show that drinking 3-4 cups of coffee a day reduces the risk of type 2 diabetes by 25 percent. It is believed to be due to chlorogenic acid and trigonelline in coffee that gives a delicious aroma as well as help improve insulin sensitivity.

Then how to maximize the benefits of coffee ?

know the limits
Experts recommend consumption of 300-400 mg of caffeine per day for healthy adults. " It was about three or five cups of espresso instant coffee, " said dietitian Kate Gudorf, who is also a spokesman for the association of Australian dietitians. " If more than that, perhaps even be able to eliminate the benefit. Too so you irritability, anxiety, headaches, and sleep disturbances, which can have negative consequences for your health. "

Note the additional
Adding the " flavorings " such as sugar, whipped cream, and syrup flavors ( like caramel or hazelnut ) will not reduce the health benefits of coffee, said Gudorf, but can increase the size of your waist. " You are still going to consume antioxidants, but with added sugar and saturated fat, " he said. " For example, full-fat latte with one teaspoon of sugar three times a day could contain as much saturated fat burger. "

Select instant coffee if high cholesterol
Coffee contains cafestol and kahweol, oils that increase levels of bad cholesterol. The method of making coffee using a paper or metal filter will eliminate the oil refined. The Heart Foundation recommends that people with cholesterol problems better to drink coffee that has been filtered than unfiltered coffee. So, drink instant coffee, or coffee made with espresso machine.

Try dark roast if sensitive stomach
Dark roasted coffee, or coffee is roasted to a very high temperature, will eliminate unwanted coffee flavor, such as acidic. However, the unique flavor of coffee can be reduced. That's why, dark roast coffee quality is often said to be under the light roast coffee. However, dark roast coffee may be more "friendly " to the stomach because it contains substances that help to reduce the acid taste, say researchers from Austria and Germany. This type of coffee also contains less caffeine. If it feels a little heartburn, select the caffe latte AKA coffee milk, because milk can help relieve heartburn.

10 Habits That Can Damage the Brain

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1. No Breakfast
Those who do not eat breakfast have lower blood sugar levels, which consequently supply of nutrients to the brain becomes less.

2. Overeat
Too much to eat, let alone a high fat content, can result in hardening of the brain blood vessels due to accumulation of fat in the blood vessel wall. As a result, the ability of the brain to decrease.

3. smoke
Substances in the inhaled cigarette will quickly lead to brain shrinkage and may lead to Alzheimer's disease.

4. Consuming too much sugar
Consumption of too much sugar will cause disruption of the absorption of proteins and nutrients, causing nutritional imbalances that would interfere with brain development

5. Air Pollution
The brain is the largest oxygen consumer in the human body. Inhaling polluted air lowers the oxygen supply to the brain so it can reduce the efficiency of the brain.

6. Sleep Deprivation
The brain needs sleep as a time to rest and restore capabilities. Lack of sleep for a long time will accelerate the deterioration of brain cells.

7. Closing the head while sleeping
The habit of sleeping with the head covered increases the concentration of carbon dioxide and decrease concentration of oxygen that can cause brain damage effects.

8. Using mind when sick
Working too hard or forced to use our mind when we are sick can cause a reduction in effectiveness of the brain as well as damage the brain.

9. Less stimulates the mind
Thinking is the best way to train our brain. The lack of stimulation to the brain can cause our brains wrinkle.

10. rarely communicate
Communication is necessary as a means of spurring ability of the brain. Communicate intellectually can trigger brain efficiency. The scarcity of intellectual ability to communicate will cause the brain to be poorly trained.

Saturday, January 11, 2014

10 Sport's Help Prevent Cancer

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Cancer is one of the diseases is still a scourge of. This is because the cancer can progress rapidly and result in death. However, cancer can be prevented, and experts believe the best way to prevent cancer is regular exercise.

Not only keep your body active and healthy, exercise can also keep dangerous diseases. According to experts, there are several specific types of exercise that effectively dispels cancer, including the following.

1. Walk
One of the best exercises to prevent cancer is walking. This is because running can keep the heart and mind of stress. Then walk at least 30 minutes every day.

2. jogging
Jogging or running for 45 minutes is the best way to keep the risk of cancer. Jogging will make the heart beat faster. Generated a lot of sweat after jogging can also help eliminate toxins from the body.

3. swim
Swimming is a sport that can be done by all ages. Routine swim for one or two hours and was turned into a lifestyle more healthy.

4. bicycle
Cycling fresh in the morning is good for the lungs. These activities will clean the lungs and keep him away from cancer.

5. Taichi
Taichi is a type of Chinese martial arts that improve health through the incorporation of a slow movement with correct breathing techniques. This sport is good form to prevent cancer.

6. climb
Climb helps relieve stress and also deadly disease. Routinely perform this exercise keeps the body in the best form and was reluctant to approach the disease. Climbing is one sport that lowers the risk of cancer.

7. roller skates
Skate is a cardiovascular workout and can train the muscles in the entire body. Sports are popular among kids this can actually be done by all ages.

8. dance
One form of exercise is good for preventing cancer is dancing. Dance to your favorite music every day for 30 minutes to stay healthy and energized.

9. yoga
This is a form of meditation is good for the mind, soul, and body. The practice of yoga is also capable of removing toxins from the body and reduce the risk of cancer.

10. tennis
Tennis is the best exercise to make your body active. This exercise makes you run and burn extra calories, and eliminate toxins through sweat.
Mouth Cancer More Deadly than Cervical Cancer

Mouth Cancer More Deadly than Cervical Cancer

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Mouth cancer is a serious problem in the field of Mouth health. In the United States, according to data reported by the National Cancer Institute, there are about 41 thousand cases of the disease each year and causes nearly 8,000 people died.

Mouth cancer is cancer that occurs in all parts of the mouth. Mouth cancer can occur on the lips, gums, tongue, mouth wall, and the palate or floor of the mouth. Normal Mouth mucosa can be described in six words: "moist", "soft", "pink", "elastic", "smooth", "sustainable". If the mucosa of the mouth can not be described through 6 of the word, means that there are abnormalities. For those who are middle aged and above, irregularities in the Mouth mucosa must be considered.

Leukoplakia, precancerous changes

Many diseases found in the Mouth mucosa appeared white patches. White patches in the Mouth cavity is called leuoplakia should be kept. In medicine, the term " Mouth leukoplakia " coud lead to diseases that develop into cancer !

Patients often feel rough lining of the mouth and downsizing. Danger of leukoplakia of the mouth is affected parts are not sick, not amused, there are no scabs, making it difficult to detect. Leukoplakia is a disease that can develop into cancer. If not treated immediately, it could turn into cancer. Opportunities changing into cancer between 10-30 percent.

Mouth cancer is more deadly
Professor of Mouth pathology at Tufts University United States, Michael Cajen, comparing the prevalence of Mouth cancer with cervical cancer. He said of the 11,000 cases of cervical cancer, approximately 6,000 of which can be detected through pap smears.

" There is one person died from Mouth cancer every hour, which accounts for at least 2 times that number of cases of cervical cancer, because the Pap smear can reduce cervical cancer rates by 90 percent, " he said.

Smoking and alcohol consumption are the major cause of this disease, but there are 25 percent of people with Mouth cancer is not caused by two things. At least there are caused by Human Papilloma Virus ( HPV ). The virus that causes most cervical cancer, which during Mouth sex can cause mouth cancer.

Important known early

Currently, prevention, inspection, and early treatment is very useful to reduce the death rate caused by Mouth cancer. If the patient is found ulcers in the mouth that would not go, accompanied by pain, neck lymph node swelling and other symptoms of Mouth cancer, Mouth cancer should be vigilant against.

Mouth cancer at an early stage if received early treatment, can produce good results. Experts of Modern Cancer Hospital Guangzhou, Peng Xiao Chi said, advanced technology for treating cancer in the world today is a minimally invasive technique.

According to statistics obtained from Modern Cancer Hospital Guangzhou, the success rate of this minimally invasive method in patients with early-stage cancer can reach 90 percent. While the success rate in patients with advanced cancer as high as 60 percent.

When Mouth cancer has reached the final stage, the goal of treatment is to prolong the patient's life chances, reduce pain. If patients are elderly, her condition was not too good, to be more careful in choosing the method of treatment. Surgery, radiotherapy, and chemotherapy can aggravate the condition of the patient.

Medium cryosurgery or freezing methods, therapeutic embolization, planting seed particles, immunotherapy and other minimally invasive methods, will only lead to injuries such as " keyhole ", pain and side effects caused by the small. Recovery was rapid and effective.

Peng said the best cancer treatment in consultation with a medical team of experts, as well as the use of cryosurgery methods, interventions, seed particles, traditional Chinese medicine, immunotherapy and other methods, combined in accordance with the patient's condition, combining one or several methods for treatment. This comprehensive treatment approach can maximize cure rates.

Friday, January 10, 2014

Cancer Detection from Breath

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The disease is often difficult to detect cancer early. Patients usually come to see the doctor is already in a state of severe or advanced stage that it is difficult to cure.

But now there is a new hope in detecting early cancer. Scientists in Israel successfully invent a screening method claimed capable of detecting breathing four most common types of cancer affects the lung, breast, stomach and prostate.

Is Professor Abraham Kuten of the Technion Israel Institute of Technology in Haifa, Israel, who developed respiratory cancer detection through this. These findings were published in the latest issue of the British Journal of Cancer.

Kuten and his team is optimistic, one day will present a kind of portable electronic sensors that can help doctors detect symptoms of cancer through breath.

In his research, experts from Israel involves volunteer consisting of 177 healthy people and cancer patients with different types. The results showed that the sensor "electronic nose " created Kuten capable of detecting chemical substances produced by tumor cells that appear in breathing.

"This study shows that" electronic nose" can distinguish between healthy and breath breath that indicated dangerous, and can also distinguish types of cancers participants of breath," said Kuten.

"If we can confirm these findings in a large-scale studies, this new technology could become a simple tool for early diagnosis of cancer picture. 's Also going to be an easy way to assess and monitor the effectiveness of cancer treatment and detect the effectiveness of cancer treatment and detection of cancer recurrence," Kuten said.
5 Foods to Avoid Before Sleep

5 Foods to Avoid Before Sleep

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Just before going to bed sometimes we feel hungry, and that was reasonable. This is what pushed us into the kitchen or open the fridge for a belly wedge.

Watch out! Not all foods which we consume healthy bedtime. Some of these are in addition to weight increase also can disrupt our sleep soundly. Here are the foods you should avoid to be consumed before going to bed:

1. Caffeine
You know that caffeine can keep you awake, but what you might not realize? Coffee and soda are not the only cause. Some OTC medicines ( Over the Counter ) or drugs that can be purchased without a prescription also contains caffeine, most tea also contains caffeine.

If you are sensitive to caffeine, start choosing decaf and check every label drugs to be taken eight hours before your bedtime.

2. Alcohol
A glass of wine may sound like will help you relax and fall asleep, but studies have actually found that alcohol causes you often wake up at night, Redmond said.

3. water
Water is great for losing weight and maintaining health, but also have side effects that can wake you up in the middle of the night to use the bathroom. and not

only disrupt your sleep cycle to go to the bathroom in the middle of the night, but also cut your REM sleep. Try to avoid drinking water 60-90 minutes before bedtime.

4. Food ferment
Tyramine, an amino acid found in fermented foods can stimulate the brain and keep you awake at night. Aged cheese, smoked fish and smoked meats are some of them. So if you keep eating cheese snack before bedtime, choose fresh like mozzarella.

5. Tomato-based products
Anything that contains a lot of acid can cause heartburn and discomfort at night, including tomato -based foods and spicy dishes.

To prevent this, Redmond recommends to avoid the types of food three hours before bedtime.

Thursday, January 09, 2014

Coconut oil or butter, Which is Healthier?

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Using materials that are safe and healthy for your diet is very important. Make a different choice could have great significance

When you want to replace the materials must be known nutritional content. Is it a better material or not.

As is the current trend is to replace the use of butter with coconut oil, for allegedly healthier. What about the reality ?

Is coconut oil is healthier than butter ? As reported by Eating Well, here is the explanation of differences in nutrition in coconut oil and butter.

Nutritional Values ​​( per tablespoon )

Coconut oil : 117 calories, 14 grams total fat, 12 grams of saturated fat

Unsalted butter : 102 calories, 12 grams total fat, 7 grams saturated fat

Based on these figures, it seems feasible butter is still an option, especially for those who want to avoid high-fat foods. The number of calories and fat in butter is lower than coconut.plus oil, fat percentage of saturated fats also lower by 58 % to 86 %.

It's just excess oil it contains lauric acid lemat very powerful to kill pathogenic bacteria and viruses. Not only was the content of coconut oil fatty acid chain types are very good medium to fend off diabetes and accelerate the metabolism making it suitable for those who want to keep the weight off.

So even though a lot of fat, coconut oil has more value for health.

This is 7 Vegetables That Can Overcome Flu

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When the weather changes from summer to rainy season, decreased immune system so that the majority of people are more susceptible to illness, including the flu. This disease is often considered to be mild, but if you have the flu, of course, would interfere with the activity. But actually there are some vegetables that can help you cure the flu.

Adding vegetables into the diet can make you avoid the flu. Leafy vegetables contain high mineral and protein. Because green vegetables not only provide the nutrients needed to fight the flu, but also improve overall immunity. Thus vegetables also helps protect from other disorders.

Here are some leafy vegetables should be included in your diet, as reported by Boldsky on Thursday (09/01/2014).

1. lettuce
Lettuce is one type of leafy vegetable that is able to treat the flu quickly and naturally. A bowl of fresh crisp mixed lettuce with sprouts are a good combination for you and can prevent colds and boost your immunity.

2. broccoli
Broccoli is one of the green vegetables are rich in vitamin C which is a good source of vitamin A, potassium, and folate. Broccoli may not be liked by many people because it sometimes has a slightly bitter taste, but it has all the properties that will heal in a short time.

3. kale
Swamp Cabbage is a vegetable which is very good because it contains vitamins A, C and K. This leafy vegetable has a good amount of calcium that can help you beat the infection.

4. cabbage
Probably not many people who like to eat cabbage. However, this vegetable is good in dealing with colds. Rich in vitamin C, cabbage or cabbage is best eaten in the morning after you wake up.

5. spinach
Packed with vitamins A and C, spinach is also rich in folate, thus becoming one of the best leafy vegetables to cure the flu. If you are suffering from a heavy cold, make sure you add the spinach in your daily diet to heal.

6. collards Green
Mustard greens are very similar to kale. Eating one serving of green cabbage will be able to reduce and cure your cold.

7. dandelion leaves
This leafy vegetable is useful to overcome the cold. However, these vegetables are often considered weeds, so many people who do not eat it. Though dandelion greens have a variety of health benefits, among others, helps boost immunity.

Fiber Rich Foods Helps Overcome Asthma

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The study, published in the scientific journal Nature Medicine reveals, fruits, vegetables, and whole grains can help overcome asthma.

The researchers gave the food to the number of rats. As a result, fiber-rich foods can minimize inflammation or pneumonia.

The addition of fiber to change the nutrients absorbed from the intestines, then change the immune system.

The researchers say the more often people eat processed food products, may be the cause of the increase in cases of asthma.

Airways of asthmatics are more sensitive, more prone to irritation and inflammation. When this happens, the smaller airways and makes them difficult to breathe.

The researchers say further studies are still needed in order to study can be applied to humans.

Experts involved in the study, Benjamin Marsland, say, its application to humans clearly wide open.

" It is still too early, but if it can later be applied to humans, the impact can be quite extensive, " he said.

Wednesday, January 08, 2014

Ready Your Body CrossFit Exercise?

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Everyone can do CrossFit, but every man also at risk of injury when doing so. Because of these risks, it is not everyone safe this high -intensity exercise. Well, when I want to do a CrossFit workout, how do you know your body is ready to do it ?

According to Michael Triangto sports specialists, including the CrossFit high intensity exercise. That is, CrossFit forcing the body to perspire, and much faster impact on the organs and muscles, compared to low intensity exercise. However, determining the intensity of exercise that is suitable for a person's very subjective nature.

" The intensity of exercise is suitable for me that every day is different than the exercise intensity exercise suitable for people who rarely exercise, " he said when contacted by Reuters Health, Tuesday ( 07/01/2013 ).

To determine objectively, he added, we need a definite size. One measurement is fairly accurate heart rate during exercise. According to Michael, the heart rate is a parameter that could be a person's fitness.

Count maximum heart rate during exercise is 220 minus age in years of beats per minute. "for example, a person age twenty, mean heart rate during exercise should not exceed 220 minus 20, which is 200 beats per minute, " said a doctor who practiced in Slim + Health Clinic is Sport Therapy.

However, to be healthier, Michael advised to keep the heart rate is still below the maximum rate, or 60-70 percent of the maximum rate. So with the above calculation, the figure ranges from 120-160 beats per minute.

" The range need to be considered, because if it is less then the sport would not be too beneficial to health, while if it is more, will be at risk, such as injury or heart attack, " he said.

Meanwhile, sports specialist Andi Kurniawan said, before exercise should be done first fitness test. " Especially for the people who are just starting the sport, " said a doctor who practiced in Indonesia 's Sport Medicine Centre.

Andi explained, the fitness test is comprised of amazing flexibility test, strength, endurance, and so on. In addition to these tests will also note the risk factors that are individualized, medical history, and existing health problems.

How to know exercise is beyond the limit and must be stopped ? Andi explained, in addition to heart rate, muscle fatigue could be a marker. If the muscles begin to fatigue during a movement or lifting weights while doing CrossFit, you should immediately stop exercising.

Walking keep you away from the Breast Cancer

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To reduce the risk of breast cancer, we do not need to do extreme exercise. Even with walk we are able to

In a study published in the Journal of the American Medical Association, scientists found that women who regularly exercise brisk walking at the end of the age 30 and 40 years have an increased risk of breast cancer is lower than their counterparts who are lazy to move.

The study included 74,000 postmenopausal women aged 50-79 years. They are the respondents in the Women's Health Initiative study in 2002. The results of the study concluded, among others, the benefits of hormone replacement therapy to reduce the risk of breast cancer.

The results of research on the benefits of walking strengthens the studies mentioned regular exercise effectively reduces the risk of breast cancer. In addition, it is never too late to start.

Respondents were simply exercising 1.5-2 hours of brisk walking every week and started when they were aged 35 and 50 years also benefited decrease cancer risk by 18 percent. But, of course, the benefits will be more meaningful when the sport started as early as possible.

Besides walking, other sports that are fun such as swimming and cycling, if done regularly, it will reduce the risk of cancer is greater. Not to forget, there are more heart healthy bonuses while keeping ideal weight remains.
maintain breast health significantly. Never too late to feel the benefits.

Advantages and disadvantages of detoks

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After freeing himself eating a variety of foods and beverages, the idea to do a " clean-up" the body through a detox sounds good. Abstain from eating anything but fruit and vegetable juices, apparently healthy.

Some stores that provide food and beverage products claim to detox detox diet is not just the toxins removed, but the skin will be more shiny, healthy digestion, and improving mental health.

But we should not believe in myths or claims that can not have a scientific basis. Should Arm yourself with the right information.

- What is poison ?
Every day we get chemicals from food ( dyes, or preservatives ), water ( chlorine ), or air ( carbon monoxide ). " Toxins can accumulate in the body and cause inflammation and weaken the immune system, " says Susan Blum, director of the Blum Center for Health.

That is why, according to him, we are so easily affected by chronic illnesses such as headaches, arthritis, or asthma. Actually, the body has a liver organ or kidney to filter and remove waste and toxins. But some people believe modern lifestyles lead to higher exposure to chemicals so that the organ could not clean it.

- The theory behind detox
Doing a detox diet is quite simple, we replace all meals and snacks with fruit juice and vegetables (preferably organic ) for 3-7 days.

The idea departs from the understanding that when our bodies are relieved of his duties digest solid foods, they become more efficient to remove toxins.

The experts agree that fruit and vegetable juices contain many nutrients. But do not pembersihkan 3-7 days magically able to increase the body's natural ability to eliminate toxins.

" Actually, we can remove toxins at any time if we eat properly because it will help the body to function optimally, " said Joel Fuhrman, author of Eat to Live.

- Lose weight ?
Of course the weight will fall if we do the detox. But mostly just " water weight ". When we eat solid food, especially carbohydrates, the body needs to store water in order to digest properly. When we remove the water and food, of course the weight will drop.

The problem is, when we went back to eating solid food, the water will come back again. In some people, for detox actually increase the desire to snack so that when they break free detox finished eating anything.

- Side effects
Detox diet in a short time basically harmless. Maybe you just feel dizzy and a little limp. Experts do not recommend detox on people who are in therapy treatment. For example, high blood pressure or diabetes patients. Detox is also not recommended for children and pregnant or lactating mothers.

" For good health, we not only need to reduce exposure to chemicals, but also supplies the body with necessary nutrients, " said Blum.

That's why, he said with a juice detox is just one part in a healthy diet that consists of reducing processed foods, good quality protein, and include fruits and vegetables in the daily diet.

Olive Oil Prevent Breast Cancer

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Although the taste of olive has become an attraction for thousands of years, modern research presents another reason to eat : Olive oil contains a single-chain unsaturated fats, vitamin E and polyphenols. Two final compound was efficacious lowering cancer risk.

Since a long time the experts have to know one's diet associated with risk of breast cancer. In addition to the recommendation to avoid high-fat foods, scientists are now advises women to the Mediterranean diet based on fruits, vegetables, whole grains, and olive oil, as the best way to be healthy and avoid breast cancer.

Research conducted by scientists from Spain to the mice in the laboratory showed that the compounds in olive oil will prevent the genes responsible for the growth of tumor cells in the breast. This oil also works with deadly proteins into " food source " of cancer cells.

Dr.Eduard Escrich, lead researcher, advised us to consume olive oil 50 ml, or the equivalent of 10 teaspoons of pure olive oil every day. However, he said that the benefits of olive oil as an antidote to this cancer can only be realized if it is implemented lifestyle in the long run.

Mediterranean -style diet has been recognized experts on protection for various diseases, such as cancer, heart disease, Alzheimer's, Parkinson's, and also for slimming.

Greece is the country 's largest consumer of olive oil in the world. The people in the country consume 20 times more olive oil than the United Kingdom and Italy, which also includes as a major producer of olive oil.

Vitamin E Helps Slow down Senility

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Recent research shows that taking vitamin E regularly every emotion can help alleviate the suffering of those who have dementia or senility.

A study in the journal JAMA found that patients with mild Alzheimer's disease and levels of vitamin E were given at high dose levels of memory decline more slowly than those given a placebo or dummy pill.

They are able to carry out the tasks of daily periods longer and require less assistance from the guards, said a researcher in the United States.

But experts who are members of the Alzheimer's Society said the doses used are very high and may not be safe.

In the study, 613 people with mild to moderate Alzheimer's receiving daily doses of vitamin E. The patient is undergoing therapy dementia drugs known as memantine, which is a combination of vitamin E and memantine, and others are given a placebo.

controversy

Changes in their ability to carry out everyday tasks - such as washing or changing clothes - measured average for more than two years.

"These findings suggest that alpha- tocopherol is beneficial in mild to moderate Alzheimer's by slowing functional decline and reduce the burden on caregivers," said a team led by Dr. Maurice Dysken of the Minneapolis VA Health Care System.

Commenting on the study, Dr Doug Brown, director of research and development at the Alzheimer's Society, said the treatments that can help people with dementia carry out everyday tasks is the key to enable these people to live in a good condition as long as possible.

But he said more research is needed to see whether vitamin E actually have benefits for people with dementia, and is it safe taking high doses every day.

Tuesday, January 07, 2014

Fasting Slowing Aging

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According to Dr. Siti Setiati, SpPD, a specialist in diseases of the Division of Geriatrics Department of Medicine Faculty of Medicine, University of Indoenesia (Faculty ), with fasting, food calorie count will be reduced.

"Restricting the number of calories of food is one way that has been shown to slow aging and prevent diseases that commonly arise in the elderly and cancer, " he said, Wednesday ( 27/7/2011 ) in Jakarta.

When fasting, generally there will be a reduction in the amount of calories diasup up 10-40 percent of daily needs. Results of animal studies indicate, by reducing the amount of calories, it can prolong life expectancy, lower the risk of cancer, as well as prevent the development of diseases, such as diabetes and kidney.

" Human studies also exist. Result, reduced body fat composition, improved blood pressure, cholesterol down, reduced risk of diabetes, and can slow the aging process, " he said.

Siti said, various studies and literature it has proven the benefits of fasting for health. However, one certainly would not directly feel the usefulness if only the fasting month. " It's certainly not the fast that only one month alone, but must be constantly carried out in the following months, " he said.

Benefits restriction ( restriction ) of calories, said Siti, also affect heart health. Calorie restriction is believed to be a stronger heart pumping and make a person not easily tired after doing the activity or sport.

Meanwhile, Dr. Dr. Ari Fahrial, SpPD, digestive health expert from Cipto Mangungkusumo, say, run fast process that is ideally not a "revenge ", ie avenge or eat at will outside hours of fasting. Therefore, in the process of fasting, basically had no weight loss.

According to Ari, fasting can be termed as the concept of alternate day fasting, where in a day and a half meal, half- fasting. The goal there is a reduction in caloric intake. " Usually the weight loss of about 5 percent, " he said.

Ari asserts, if a person experience weight loss, will be followed by a reduction in calories, cholesterol, fat, free radicals, and increased antioxidant. When fasting, it's good to eat vegetables and fruits that contain lots of antioxidants.

Because, with plenty of vegetables and fruits, are actually in the intestinal absorption of cholesterol and there has been a reduction of sugar by the fibers.

"In principle, if we fast, the body still produces sugar and fat is destroyed. Destroyed with fat, automated piles that do not need to be reduced. Effect of weight loss, " he said.

Buffaloberry, New "Superfood" in 2014

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Researchers claim they have found the latest superfood in early 2014. Its say superfood because of the content of nutrients in this food, including alkaline fluid that nourish the body naturally. The name of this superfood is Buffaloberry.

Buffaloberry is a native fruit from South American soil. Just like other berries, Buffaloberry small, red -colored, with a mix of sweet - bitter flavor. Fruit containing anti-cancer compound lycopene is actually not a new thing.

The fruit is commonly grown in the bush and requires little maintenance, up to flowering and fruiting. Fruit is also known as shepherdia this, a lot of growing in the wild in the former residence of Indian tribes in the north and south Dakota. The fruit is commonly eaten first Native Americans.

Research published in the Journal of Food and Science stated, this wild fruit turned out to contain valuable nutrients. Ease of growth and nutrient content abundant, causing the fruit is suitable to be consumed developing economies to meet their nutritional needs.

The content of antioxidant lycopene in Buffaloberry was very high, reaching 55 percent in the form of apo - 6' - methyl lycopenoate. These antioxidants also that gives the red color to Buffaloberry.

Buffaloberry bitter taste is the result of high levels of phenolic antioxidants, which may help prevent cancer and cell aging. Buffaloberry also contain other dissolved acid up to 21 percent, to make it suitable as raw material for wine.

According to researchers, the current develop investment to Buffaloberry is still limited. Moreover, the findings Buffaloberry benefits is still relatively new. However, the same conditions do not necessarily happen in the next few years.

Buffaloberry cultivation would provide advantages both in terms of nutrition and economics. This is because Buffaloberry holds the potential to continue to grow, consumed, and marketed

Monday, January 06, 2014

H1N1 Swine Flu outbreak in Canada

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About a thousand people in the province of Alberta, Canada, suspected of being infected H1N1 flu strain. According to the local provincial health officials, the flu outbreak has claimed five victims were killed, while 250 others were hospitalized.

"Some of this week, we saw a tremendous increase in cases of influenza in Alberta. Generally the infected are young and healthy adults," said Fred Horne, the official.

He said they are now undergoing treatment or workers are generally younger. According to Horne, so far only one of the five people in Alberta who received influenza vaccine. Reflecting this situation, he warned its citizens to immediately obtain the vaccine for self defense.

Province of Alberta is currently extending service hours to give the flu vaccine. Expected before February, which is the peak month of the flu, most people have received the vaccine.

"The attack has resulted in full flu treatment room in the emergency room. Attacks also started to restrict access to a bed in the hospital, and other health care facilities," said Horne.

Public Health Agency of Canada states, about 90 percent of cases of flu season this time due to the H1N1 virus. Previous The Centers for Disease Control and Prevention (CDC) said H1N1 attack predominantly young and adult patients.

In 2009, H1N1 has also been causing a pandemic with more than 203 thousand deaths. H1N1 attacks often called swine flu, since the virus was first discovered in these animals. Researchers generally identify the victims young and living in certain parts of the American continent, such as Mexico, Argentina, and Brazil.

Although in 2010 the WHO declared the H1N1 pandemic has been controlled, in fact, the virus persists in the flu season. According to the CDC, it is also common in the United States.

In the CDC report said that in 2013 there were more than 1,500 cases of H1N1 attack that successfully authenticated. Some adults from Texas died from swine flu, including some teenagers from Houston. Some reports said the attack had spread H1N1 to Alaska, Kansas, New York, Pennsylvania, and Wyoming.

This is 5 Myths Damaged a Healthy Lifestyle

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Weak body easily infected with various diseases is a condition that many people avoid. To prevent this, one does not hesitate to run a healthy lifestyle including diligent consumption of vegetables, fruits, and exercise.

Even so, there are some myths that are popular and often believed lay society. This myth can damage healthy lifestyle lived. The following explanation nutrition expert, Tim Crowe of the Academy of Nutrition at Deakin University.

1. Exercise caused a person to eat more.
This myth eventually cause someone to think exercise will promote weight loss, as a result of intake consumed. Yet according to Tim, the exercise will shed unneeded fatty deposits in the body. Various research proves, the sport is the best way to reduce fat in the body. The more one moves, the less reserves of fat in the body.

2. Food without the calories burn more energy.
Almost no food in the world that does not contain calories. " Even a piece of celery with a dominant content of the water, still contains some carbohydrates kilojoules. Usually about 65 kilojoules, " says Tim.

Tim explains the body requires energy to process food. The need is the same as the energy content in intake. In the end the amount of incoming energy equal to the exit.

3. Slow metabolism caused weight gain.
Some blame a slow metabolism as the cause of the failure of the diet. Yet according to some research, slow metabolism requires several kilojoules of energy deposits in the body. Thus, a slow metabolism tend to increase the energy expenditure of the body.

This is what happens when the weight increase due to fatty deposits. At that time, the body requires more muscle to support the load. The conclusion is that more muscles are formed, the higher the metabolic rate despite having a rest.

4. Sports as hard as possible.
To burn fat a person should exercise at a low to moderate intensity. " Low to moderate intensity burn more fat by percentage. While high intensity in units of kilojoules burn fat more. Intensity low to help increase weight loss and fat burning, although it takes longer, " said Tim.

5. Smoking and body weight.
A myth says, do not smoke resulted in an increase in weight. In fact, heavy smokers more susceptible to weight gain than light smokers. According to Tim, the image of skinny smokers because owners often exhibit such behavior. Though smoking facilitate weight gain, compared to non-smokers.

Sunday, January 05, 2014

8 Ways Leaving Smoking

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leave smoking 8 ways
8 Ways Leaving Smoking
So you intend to quit smoking but do not know why? "Because smoking harms health," is not enough reason. To get great motivation, you need reasons that are personal and powerful. For example, just because you want to protect the family from the dangers of secondhand smoke. Or the threat of lung cancer is frightening for you. Or perhaps you want to look younger. To be sure, choose a good reason to make it easier to say goodbye to cigarettes.

1. Get support
Tell family and friends that you intend to get out of the shackles of cigarette smoke. Support of them will raise your spirits. If you do not need to temporarily join with friends once a smoker.

2. Set stress
One of the reasons people smoke are nicotine to help them relax. When you quit smoking, then you need another breakout to deal with stress. Try massage, listening to music, or explore a hobby, it could be positive escape. Avoid stressful situations first few weeks after you quit smoking.

3. Avoid coffee
Some activities may encourage you to smoke. Alcohol and coffee are the most powerful triggers for smoking. If you normally smoke after eating, now try other activities, such as brushing teeth or chewing.

4. Sport
Let's move. Sports activities can reduce and eliminate dependence on nicotine addiction symptoms, such as feeling weak and dizzy. Even mild exercise, such as walking or mowing the lawn garden, is enough to help you know.

5. Consumption of vegetables and fruits
Let's not go on a diet when you want to quit smoking. If you fear the agency will expand, focus on low-calorie foods such as fruits and vegetables. Research conducted at Duke University found that these foods will make cigarettes taste bad.

6. Choose a gift
Do not be stingy reward yourself. You can raise money "ration" cigarettes to buy goods which had long coveted as a reward for your success do not smoke.

7. Pharmacological therapy
Sometimes, a failed attempt to quit smoking not because of a lack of effort, but the brain stimulation that has been contaminated with nicotine is more powerful and influence a person to continue smoking. To fix this, do non-pharmacological treatment with drugs to stop nicotine addiction gejaka (craving) on ​​nicotine. Ask your doctor to prescribe.

8. Do for health
You know, so we quit smoking, many health benefits that can be achieved. 20 minutes after quitting smoking, blood pressure will go down. One day later the oxygen and carbon monoxide levels in the blood return to normal and reduced the risk of heart attack. In the long term, the risk of coronary heart disease, stroke, and lung cancer, also declined.

Mental disorders can Revealed from Eye Movement

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The eyes are the windows to the soul proverb seems not just nonsense. British scientists have developed the technology through a mental health diagnosis test eye movements.

British scientists developed a test that can diagnose the latest camera one's mental health. Through eye movement, can be known how the range of one's mental health.

This technological revolution based theory which states that the old way is not normal when viewing an object associated with the state of one's soul. The research team believes this test can distinguish patients with schizophrenia, bipolar disorder and major depression. Researchers used a special camera that follows the movement of the eyes, when viewing an image on a computer screen.

A person with schizophrenia does not explore the whole picture, like a person with normal mental health. Schizophrenic vision tends to be concentrated at one point and did not see the other point. In patients who suffer from bipolar disorder or major depression, which appears more subtle differences.

Schizophrenia, bipolar disorder and major depression have similar symptoms. All three are difficult to distinguish using traditional methods that exist.

"This finding is a step change in the world of psychiatry. Technologies can overcome the failure diagnosis in patients who underwent brain scans or DNA. Eye movement tests give accurate results of 95 percent within 30 minutes. These results can not be achieved any other technique requires several years to diagnosis of disease, " said Madhu Nair, who collaborated with Philip Benson of Aberdeen University and Chair of Mental Health, Professor David St Clair.

Various further testing is needed before the technology is widely used. But Nair said, patients should be able to access this technology through the health services in the next few years.

This innovation was well received Professor Nick Craddock of the Royal College of Psychiatrists. He said, this technology can improve and enhance the accuracy of laboratory test results. Progress is certainly better to diagnose severe mental disorders.

" The relationship between abnormal eye movements and severe mental illness requires more research. Disorders there is not only an effect of physical health, the brain, but also the mind, " said Craddock.

Saturday, January 04, 2014

Depression Symptoms which Often Needless Realize

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There are times when life enters the hard times that have an impact on a person's thoughts and feelings. However life must go on, people need to rise up and end the grief he felt. If not, maybe someone already showing early signs of depression. As expressed by a study from the Netherlands and the United States recently.

The researchers say, someone said a long time to recover from the negative emotions when experiencing a bad mood 10 times in five days. And when that happens, a person who may have experienced it can be said to have symptoms of depression.

Chris Schneck, director of medicine at the University of Colorado Depression Center said, rising from negative emotions more severe in people who are depressed. This is because the sleep disorder also affects mood, energy, motivation, and cognition them. The things that are prolonging the time of their resurrection.

So, how do you know if you experience signs of depression? According to David Hellerstein, director of the Mood Disorder Research Program at Columbia University, people who are in the state of depression usually have trouble sleeping, difficulty completing tasks, avoiding social interaction, fatigue, and physical symptoms such as headaches and back pain.

Meanwhile, according to a new study from the University of Michigan, the negative emotions associated with depression are not always sadness. The researchers reported that negative emotions such as anger can also be high, treatment of abuse, and risk taking.

However, depression is a condition that can be cured. Antidepressant drugs is usually an option when experiencing it. But depression can actually be overcome by exercise.

A study from the University of Toronto revealed that although only performed for half an hour per day, the sport has been able to help reduce the symptoms of depression. In addition, reducing caffeine and alcohol are also known to have the benefit of overcoming depression.

" Not only that, depression can also be overcome by revealing the secret to the friends and family members, " said Hellerstein.

He suggested to target the impact of these changes in a few weeks, not months. If there is no improvement, then you should ask the person needs professional help from a doctor.

Religious People Have More "thickness" Brains?

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Religious or spiritual is almost always associated with the heart . But recently a study revealed religion is also associated with the thickness of the brain . They were religious were found to have brain tissue much " thicker " than those who do not .

The researchers said that thick brain can help fight depression . " Trust and the mood reflected in the brain and new imaging techniques can reveal this, " said study researcher Myrna Weissman, professor of psychiatry and epidemiology at Columbia University .

According to him, the brain is a remarkable organ, not just control, but is also controlled by the mood . The study, published in the journal JAMA Psychiatry revealed a relationship between the thickness of the brain and spirituality, but people who have thicker brain is not necessarily cause them to become religious .

Previously, the researchers found that religious people have a lower risk of depression Yag than those who do not . They also revealed that people who suffer from depression experience a thinning of the cerebral cortex . That might be the reason why people with thicker brains are better protected from depression .

In the new study, the researchers asked 103 adults, aged 18-54 years about how important religiosity and spirituality for them, and how often they come to a place of worship during the last five years . Then, researchers conducted brain scans on the participants to determine the thickness of their cerebral cortex .

Participants who were included in the study consisted of children to the elderly who are already in the phase of the initial level of depression . Some of them also have a history of depression in a family that considered vulnerable have the disorder .

The researchers found that people who consider spirituality important to have a thicker cerebral cortex . The relationship was strongest in those who have a high risk of depression .

" After that, we need to see stability. Then we took a lot of pictures of the brain to see the size korteksnya that may change with spirituality, " said Weissman is also the head of the department of clinical genetic epidemiology at the New York State Psychiatric Institute.
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