If you are aged over 45 years old, or younger, but at high risk for diabetes (eg, because one or both of your parents have diabetes or your weight is above normal) … beware! Diabetes is always stalking you. Increasingly, more and more people of Indonesia who have type 2 diabetes (diabetes that starts during adulthood). According to estimates by the World Health Organization (WHO) the number of type-2 diabetics in Indonesia more than tripled in 10 years and in 2010 reached 21.3 million people. Comparing with 2000, the number of patients reached 8.4 million people.

Type-2 diabetes is associated with a condition known as insulin resistance. Although there are elements of impaired insulin secretion from pancreatic beta cells, its main flaw is the inability of the body to respond to insulin properly. The pancreas has worked hard to produce more insulin, but the body tissues (eg, muscle and fat cells) did not respond and not sensitive to insulin. At this point, diabetes occurs in which blood sugar levels rise above normal. Blood sugar levels are persistently high in the end will lead to many serious health complications. Morro Bay, CA High School Physical Education class – teen girls run up and down the Morro Strand State Beachphoto © 2009 Mike Baird | more info (via: Wylio )

Fortunately, you can prevent type-2 diabetes through lifestyle changes. Making some simple changes in your lifestyle now can help you prevent and control diabetes. Consider the following 10 tips on diabetes prevention:

1. Do more physical activity
There are many benefits of regular exercise. Exercise can help increase your body’s sensitivity to insulin, which helps keep blood sugar levels within normal range. According to a study conducted in men who were followed for 10 years, for every 500 kcal burned per week through exercise, there is 6% decrease in relative risk for developing diabetes. The study also noted a greater benefit to men who are obese.

With increasing exercise, the body uses insulin more efficiently and 70 hours after exercise. So, exercising 3-4 times a week would be beneficial to most people. Research shows that both aerobic exercise and resistance exercise can help control diabetes, but the biggest benefit comes from the fitness program that includes both. It should be noted that many of the benefits of exercise independent of weight loss. However, when combined with weight loss, profits increased substantially.

2. Get plenty of fiber in the diet
Fiber foods not only reduces the risk of diabetes by improving blood sugar control but also reduce the risk of heart disease and maintain ideal weight by helping you feel full. Foods high in fiber include fruits, vegetables, grains, nuts and tubers. One of the high-fiber diet has been shown to control diabetes are rice bran or rice bran.

3. Eat nuts and seeds
Although it is not clear why, whole grains can reduce the risk of diabetes and help maintain blood sugar levels. In a study of more than 83,000 women, the consumption of nuts (and peanut butter) seems to show some protective effect against development of diabetes. Women who consume more than five one-ounce servings of nuts per week reduce the risk of diabetes than women who do not eat nuts at all.

4. Lose weight
Approximately 80% of patients with obesity and diabetes are overweight. If you are overweight, diabetes prevention may depend on weight loss. Every kg of your weight loss can improve your health. In one study, overweight adults reduce their diabetes risk by 16 percent for each kilogram of body weight lost. Also, those who lost some weight at least 5 to 10 percent of initial body weight and exercising regularly reduces the risk of diabetes almost 60 percent in three years.

5. Drink plenty of low fat dairy products
Data regarding the low-fat dairy products appear to vary, depending on whether you are fat or not. In patients with obesity, a growing number of low-fat milk is consumed, the lower the risk of metabolic syndrome. In particular, those who consumed more than 35 servings of dairy products is a week had a much lower risk than those who consumed less than 10 servings a week. Interestingly, this relationship is not so strong in people who are lean.

6. Reduce animal fats
In a study of more than 42,000 people, a diet high in red meat, processed meat, high fat dairy products, and sweets, is associated with an increased risk of diabetes is almost twice of those who eat a healthy diet. This was independent of body weight and other factors.

7. Reduce consumption of sugar
Sugar consumption was not associated with the development of type 2 diabetes. However, after adjusting for body weight and other variables, it seems there is a relationship between drinking sugar-laden beverages and the development of type 2 diabetes. Women who drank one or more sugary drinks a day had nearly double the risk of developing diabetes than women who drank one or less per month.

8. Quit smoking
Smoking is not only contribute to heart disease and lead to lung cancer but is also associated with the development of diabetes. Smoking over 20 cigarettes a day can increase the risk of diabetes more than three times that of nonsmokers. Exact reasons for this are not well understood. Likelihood of smoking directly lowers the body’s ability to utilize insulin. In addition, there is also a relationship between smoking and body fat distribution. Smoking tends to encourage the body “apple” which is a risk factor for diabetes.

9. Avoid trans fats
Avoid eating trans fats (hydrogenated vegetable oils) are widely used in processed and fast foods. They have been shown to contribute to heart disease and may also lead to type-2 diabetes.

10. Get support
Get friends, family or group of people to assist you in preventing diabetes. They can support you in maintaining your new healthy lifestyle.

Sleep is as important as food for survival. However, more often than not we are sacrificing sleep to finish work or play than a passing meal.

According to Dr. Mary Susan Esther, President of the American Academy of Sleep Medicine, sleep deprivation is chronic (lasting more than three weeks) will have an impact on health. Not only the fatigue and lack of concentration, but also high blood pressure, depression, hormonal disorders, immune system decline, and memory impairment.

So, did you have a duration and good quality sleep? Please check whether you have signs of sleep deprivation following:

1. Not hungry at lunch
Lack of sleep will make the body is constantly eating or just want to always feel stomach is always full. This happens due to sleep deprivation interfere with biological clocks that affect hunger and satiety. This is why there are people who become obese or lean during a period of sleep deprivation.

2. Less concentration
Notice if today you open three different sites in 5 minutes or alternate readings. Lack of sleep does make us difficult to focus.

3. Forgetful
The brain needs sleep to refresh and renew itself. Without it, the short-term memory impairment would occur.

4. “I do not connect”
Cannot follow the discussion because the brain as “congestion” is often experienced by patients with chronic insomnia.

5. Lazy
If lately you feel lazy when meeting or sitting behind a desk, perhaps the cause is not because of boredom on the job, but because you lack sleep.

6. Not feeling well
The immune system is repaired and become strong again when we fall asleep. Therefore, those who like staying up are usually more susceptible to flu or colds. Strengthen the immune system with a simple way, sleep 7-8 hours every night.

Breast cancer is something frightening lurking about the ladies. In Indonesia, the disease is the number two killer of women after cervical cancer. What can we do to avoid his net? Consider the following tips.

Exercise Routine
According to Debbie Saslow of the American Chemical Society / ACS, exercise lowers levels of estrogen associated with breast cancer. To obtain maximum results, try to launch an activity that moves the heart for 45-60 minutes, at least 3 times a week. Moderate exercise for 30 minutes, 5 days a week as well as beneficial.

Maintain Weight
According Spencel Heather Feigelson, PhD, MPH of the ACS, the addition of as much as 10 kg body weight only in adulthood increases the risk of disease participated breast cancer. In addition, weight gain also trigger a variety of diseases. So, if you are classified as excess weight, try to lower it and keep it within healthy limits.

Consumption of Vitamin D
The new findings presented at the American Society of Clinical oncologists mention breast cancer patients who are deficient in vitamin D 94 percent greater risk of experiencing the spread of breast cancer than those who have vitamin D in sufficient levels. Andrew Kaunitz, MD, associate professor of obstetrics and gynecology at the University of Florida College of Medicine-Jacksonville recommend that we consume 800-1000 (IU) of vitamin D a day.

Limit Alcohol
Recent data from the National Cancer Institute says that women who drank one or two alcoholic drinks a day 32 percent greater risk of suffering from breast cancer. In addition, those who consume more, 51 percent greater risk. Experts recommend that you drink no more than 1 cup per day, even if necessary, terminated.

Do As early detection may
According to Eva Singletary, MD, of MD Anderson, is only about 15 percent of breast cancers detected by patients themselves. However, diligent BSE (checking himself), plus a routine check to the doctor, if you suspect an unnatural lump could be the key to prevention. In Europe or America, the number of patients with breast cancer not so much because of awareness of early detection in those countries are well developed. Most breast cancers are found at an early stage, so it can be treated and cured.

Sports body needs to help work the body’s metabolism, blood circulation, burn calories, can even support the weight-loss program. However, there are some mistakes made by the consumption of nutrition-related women’s sports activities. Error diet results in the sport that was not optimal.

Nutritionists, MPH, RD, Cynthia Sass revealed five errors nutritional intake. Sass also provide solutions to your diet before and after exercise.

1. Exercise on an empty stomach
During the exercise, you burn carbohydrates and fat. However, carbohydrates that do not burn completely, will turn into blood sugar. So like skinny, some people are reluctant to consume carbohydrates and leave empty stomach during exercise. In fact, you still have to fill the stomach before sport. You can drink a smoothie made from frozen fruits with no sweeteners, or you can drink soy milk.

2. Consumption of protein before exercise
Too much heat makes stomach cramps, but also inhibits the absorption of carbohydrates. Though the body needs carbohydrates as fuel for working muscles. The trend, not a few people who prefer eating more slowly digested protein for the body. In fact, carbohydrates and protein needed by the body for exercise.

You can offset the intake of nutrients while eating carbohydrates before exercise, then add the protein during heating. During heating, the body will absorb the carbs and that’s when you can balance it by eating protein in small amounts. After the exercise is complete, you can eat protein with a larger portion.

3. Eat a lot after practice
Spending too much energy to exercise makes the body back through the food bill. This is what makes you tend to eat more after exercise. If you still want to eat much, eat an hour after your workout. Do not forget to subtract the portion of your meal at the next meal.

4. Fat deficiency
All body parts are made of fat, including muscle. Fat is needed to restore the condition of the body after exercise. Without eating fat, will limp body of work that affect bone muscle. Do not be afraid of getting fat when eating fat after exercise. You can still eat meat with fat like extra virgin olive oil, or a Balance with avocado and almonds. Do not forget to also include omega-3 fatty acid intake in the daily menu.

5. Calorie consumption in large numbers
It is true that, after training there are still calories burned, at least 50 calories. But this is not justification for you to consume large amounts of calories before exercise. Use the principle of 50-50. That is, the calories you consume should be enough to exercise and no rest for the reserves after a workout so you do not need to rush to eat heavy. You can try to eat peanut butter the bread before workout. Then in the middle of your workout can eat yogurt without the fat. After the exercises continue to consume pieces of strawberries with toping a tablespoon of almonds.

Sometimes if you see others vomiting, spontaneous people also feel like vomiting, nausea and follow-up. Does this indicate that vomiting was contagious?

Vomiting is a symptom of the condition of the body that do not fit. Many diseases are characterized by symptoms of vomiting. Still vomiting is not contagious, the condition without a Prescription online pharmacy is called the Sympathetic vomiting. This happens when I saw, smelled or heard someone vomiting cause others to become sick and wanted to vomit.

Genesis is quite common in the community and some scientists have thought that this is a sympathetic character who really has evolved in man.

Sympathetic vomiting may be seen as a simple reaction to a scene or throw up an unpleasant odor.

In addition, the odor generated when someone vomiting is widely regarded as the worst odor and can cause people nearby to feel nauseous.

As quoted from UIMC.discoveryhospital.com, Tuesday (22/06/2010) vomiting itself is not a contagious condition and is one of the conditions in the body’s reaction. But if the vomiting is caused by disease infection, infection that can spread.

While this may be just a reaction to the aroma was pleasant, there is a chance the body has a subconscious reaction to the conditions surrounding them. Another factor is that there is a chance someone has a sensitive stomach.

Some experts argue that the urge to vomit can be controlled by eating certain foods and drinks and try to make the body breathe and relax through meditation.

If a person feels sick, try to slowly consume carbonated beverages, stepping out to get fresh air or divert the mind with other activities.

One thing is for sure do not jump to do the exercises or exercise, because some types of conditions requiring exertion can trigger nausea.

• There are various forms of sunscreen. If your skin is oily, the sunscreen gel is more suitable for you. Whereas if you have dry skin use sunscreen cream.

• Do not forget to always check the expiration of your sunscreen. It is because every beauty products have expiration date.

• Do not be fooled by cosmetic products such as powder, foundation, or different types of make-up that also serves as a sunscreen. Those cosmetic products are not thick enough to act as a sunscreen. Therefore, use of different sunscreen products with cosmetics because they contain high levels of protection.

• Sunscreen should not be given to infants under 6 months old. Then check the expiration date sunscreen these products.

Sunscreen can provide protection against skin from the sun radiation. But the new sunscreen can work effectively if the correct use and proper manner. Here are some tips for effective use sunscreen to protect your skin.

• Use a cosmetic or sunscreen product with SPF 15 or higher if you will move out and are exposed to direct sunlight. People whose skin whiter need sunscreen SPF numbers higher than that of his dark skin.

• Choose a sunscreen that provides protection against various kinds of radiation, including UV-A radiation. Usually veil

• Choose a sunscreen that is waterproof (waterproof) and sweat resistant (sweat proof). Without that label, sunscreen could be easily erased by sweat or water while swimming.

• Choose a sunscreen that is free PABA or Para-aminobenzoic acid. PABA can create allergic skin. PABA tends to make skin irritation, redness, and more sensitive to sunlight. Therefore, choose a sunscreen that does not contain PABA.

• Apply a sunscreen with a thick cream 20 minutes before the outdoor activities. Let the sunscreen absorbs and ready to work for 20 minutes. Then apply again after 20 minutes of exposure to sunlight. Then apply sunscreen every 2 hours, especially if you are swimming or sweating. Sunscreen with waterproof labels should be used again every 40 minutes.

• Apply the sunscreen cream on the nose, ears, back of neck, and other areas exposed to sunlight. The nose is the most exposed body’s part to sunlight. Therefore, do not forget to apply sunscreen on the nose and surrounding areas.