6 Ways to get quality night sleep

6 Ways to get quality night sleep - Good nights sleep - at least 7 hours per night - is a must for our body. From the perspective of health and fitness, a good nights sleep can help us stay slim by helping to maintain insulin sensitivity. It also reduces the risk of colds and increase the bodys resistance to stress. A good night sleep also improves memory and brain performance. Here are six ways to get quality nights sleep, as reported by Livestrong.

1. Off lights or reduce the level of lighting at night

Lighting at night can disrupt the production of melatonin and ruin the quality of your sleep. Turn off all lights and electronic devices so that you can sleep in peace.

2. Keep your cell phone close

Radiation emitted from cell phones may increase the amount of time needed to reach the deep sleep cycle and reduce the amount of time spent in the cycle. A small study conducted in 2007, found that radiation from cell phones could actually cause insomnia and interfere with sleep quality.

3. Make your room as quiet as possible

Noise has been shown to decrease the overall quality of sleep. Difficult to fall asleep when people talk loudly or when there are disturbing noises. You can also use ear plugs so the noise does not disturb your sleep.

4. Set sleep schedule and keep to it

You need more discipline to do it, but it could not hurt to try. Wake and sleep at the same time every day, even on weekends though. Your body will not be able to establish an effective rhythm, if you do not obey the pattern.

5. Read something light for 15 minutes before bed

Avoid reading something heavy and can stimulate you intellectually. Use your time to read something light. It can make you relax and sleep soundly.

6. The quality of your mattress

Make sure that the quality of your mattress can make you sound asleep. Mattress clean condition and good quality can support your nights sleep quality.

Heres six ways to get a quality nights sleep. Remember, do not stay up and the frequency of time spent sleeping at night without good reason. Theore, a quality nights sleep affects the productivity and fitness.

10 Ways to prevent drowsiness fun while working

10 Ways to prevent drowsiness fun while working - How many times do you yawn when you work today? In addition to relying on coffee, it turns out there are several ways to prevent drowsiness at work. Listen more, as reported by the following Idiva.

Drinking water

Dehydration is one of the causes of sleepiness and fatigue while working. So while in the office, remain diligent in drinking water throughout the day.

Breathe deeply

Breathe deeply not only gives the maximum oxygen intake in the body, but it also makes the mind more calm and makes you more focused at work.

Listening to jazz

Listen to some jazz music while working. The melody of music is not just comfortable to listen to, but also effective in preventing sleepiness at work.

Snacking on fruits

Fruits are rich in vitamins and minerals. Fruit also gives the maximum energy intake. So try snacking on fruit in order to maintain the freshness of body and mind.

Drinking herbal tea

If a lot of people rely on coffee to stay awake, the actual herbal teas also provide similar benefits. The good news, herbal teas lighter effect than coffee.

Breath of fresh air

Frenzied atmosphere in the office mind becomes saturated. Try it out for a while to get some fresh air. Walk while breathing deeply can resh the mind.

Up and down stairs

Increase the heart rate is another fun way to prevent drowsiness at work. So should you go up and down stairs so that the heart beats faster.


Lowering the temperature of AC

Not many people know about this one trick. Other times when sleepy, try lowering the air temperature to the coldest. Cold will make you more awake.

Discover why

If you often feel sleepy cause when work is due to lack of sleep at night, start now stop the habit of staying up.

Optimistic

Sometimes bored at work can make you sleepy. So rather than undergo activity-thats all in the office, change views and attitudes become more optimistic. Positive behavior will make you more active at work.

Thats the fun ways to prevent drowsiness at work. Your own, if drowsiness usually do?

3 Ways Aloe Vera Nourishing Hair

Aloe vera is a herb commonly used in various skin and hair beauty products.

Aloe vera has many benefits and has been used since ancient times for traditional medicine.

One of the benefits to be had from Aloe vera is its ability to nourish the skin, including the scalp.

Aloe vera is often used for cheap natural treatment for hair loss, due to the nature of aloe vera which can promote hair growth.

So how exactly how aloe vera can increase hair growth?

Here is a review of the workings of the aloe vera nourish hair growth:

1. reduce Sebum

Sebum is an oily substance that is produced naturally by the body. Sebum is secreted by glands hair.

If produced in normal amounts, sebum can help provide natural moisture to the scalp.

When produced in excessive amounts, sebum gets accumulated on the scalp, mixed with dirt and form a crust that can damage hair follicles and prevent the growth of new hair follicles.
Aloe vera has antibacterial properties that help reduce excess sebum, allowing the scalp to breathe, and the hair follicles to renew itself.

2. Enabling Hair Growth

Aloe vera activates new hair growth and hair follicles by increasing blood circulation to the follicle root.

Aloe vera also helps cleanse the pores and make the scalp pH into balance.

3. Provides Moisture Natural, Vitamins, and Minerals

Aloe vera is good for keeping the scalps natural moisture and hair follicles. Aloe vera contains over 20 minerals and vitamins A, B1, B2, B6, B12, C, and E.

Hair follicles require certain vitamins can be met by aloe vera.

Thats 3 ways aloe vera nourish hair. Read also for the health benefits of aloe vera. may be useful.

7 Natural Ways Prevent Breast Cancer

7 Natural Ways Prevent Breast Cancer - As women, we want to have a healthy body, include breast. One of chronic disease in women is breast cancer. This disease can attack any body, So you must done the preventing and protecting to selves. Some of these natural foods can prevent breast cancer.

7 Natural Ways Prevent Breast Cancer

Broccoli
Dont lazy to look to broccoli in healthy foods list. Fact, broccoli is one of wonderful anti cancer food. One of the natural substance in broccoli is sulforaphane. The latest research show that sulforaphane can pressing an enzyme called HDAC

Garlic
Garlic is a food that can fight cancer, based on the National Cancer Institute. A study conducted in France found that women who regularly eat garlic will reduce the risk of breast cancer.

Pome Or Pomegranate
Often heard pome fruit? Pome is a fancy term from pomegranates. The fruit is also an anti-cancer. The high antioxidants called polyphenols in pomegranates serves as an antiinflammatory. In addition, pome contain phytochemicals, substances that can inhibit the growth of breast cancer.

Nuts Walnuts
Although still preliminary research conducted, but the results shown in rats showed that: the mice eating walnuts every day will reduce the risk of breast cancer by 50 percent.

Turmeric
Be thankful we leave in Indonesia, Indonesia produce abundant amounts of turmeric. Turmeric contains a compound called curcumin (curcumin). These compounds play a role in inhibiting a molecule called RANKL, which is a molecule found in tumor cells of breast cancers are deadly and very aggressive.

Berry
Strawberry, blueberry, raspberry, blackberry has a lot of very powerful antioxidants, especially anthocyanins and ellagic acid. Both of these substances can reduce free radical damage to healthy cells, according to a study in the American Institute for Cancer Research. In other studies, the results showed berry to slow the growth of breast cancer, oral cancer, colon cancer, and prostate cancer.

Green tea
Green tea is still showing strength as a healthy drink. Green tea is rich in polyphenols EGCG (epigallocatechin-3-gallate), which has been shown to slow the spread of breast cancer cells

Tomatoes
Tomatoes with a slightly sour taste is rich in an antioxidant called lycopene. These substances can slow the growth of breast cancer cells.

Natural Ways to Eliminate Headaches

Headaches often strike suddenly and certainly cause an unpleasant illness. We have a bad habit of taking medicine, especially the drug store to immediately stop the pain. Did you kebiaasan drugs can cause bad health effects.

Consider the following health tips. If you suddenly have health problems that could be caused by migraine headaches that often you consume. Though the triggers of headaches could be from anywhere. Sit too long in front of the air conditioner or computer, nerves tense, tired or stressed body may give you a headache. To avoid tissue damage to our health, it helps us to reduce the consumption of drugs and a headache trying to deal with it naturally.

There are several steps that you can do, such as below.

1. Maybe you are too tense. Headaches can be caused by improper neck position which causes stiffness. Try to compress the forehead and the back of your neck with a warm cloth. You can also kompreskan the cloth to the head ache. Warmth delivered by compresses can help to release tension.

2. The habit of drinking tea is better. But the caffeine content of tea and coffee brought by can be a headache trigger. Youll want to reduce the amount of tea and coffee that you consume each day.

3. Try doing massage nerve. Massage the palm of your hand, especially in the middle of the index finger and thumb. Massage slowly and try to relax.

4. Dehydration brings headaches. Sometimes headaches can be a headache starting gauge. Try to keep the water levels in your body by consuming water. Every day our body requires at least 8 glasses of water. Have you run it and prevent your body is dehydrated? When the headache has been attacked, munimlah warm water to ease the pain.

5. If you subscribed headache, you should take dietary supplements. Try supplements containing calcium and magnesium. If the calcium and magnesium in your body satisfied, guaranteed you will decrease muscle tension.

6. Meditation can help overcome muscle tension and nerves so that pain can be controlled head. To master the technique of meditation that well of course you need a lot of practice. When you fill the rest of time, you try to rest your mind.

7. Sitting position when you do the job or are busy at the computer could be a cause of headaches. Fix your sitting position. Try not to put too low backs. This can cause pain in other parts such as the neck and shoulder muscles are tensed and help the process occurs headaches.

8. Use aroma therapy for your relaxation. After completing all the work, youll want to soak in warm water using chamomile or lavender scents. Putting aroma therapy in your bedroom can also reduce tension in the face of all the busyness. Do not consider trivial headache. If you can not be addressed again, you have to be careful. To be sure, consult your headache disease doctor.

3 Ways That You Do Not Forget A Diet

Its not easy maintaining a healthy diet, many of which fail in the diet because of boredom or forget. Nevertheless, there are many easy ways you can do to avoid forgetting and bored while keeping your diet.

Forget that a diet may be caused by a slowing of blood flow to the brain, so that the center lost memory function to remember. Similarly, the boredom, often appear suddenly as the regulator of pleasure in the brain does not work.

Diet in order to be enjoyable and not easily forgotten because of boredom, there are some easy ways you can do as below.

1. No Need to avoid your favorite foods
Such as white rice rather than brown rice, it should not hesitate to eat white rice brown rice though said to be much healthier. Alan Aragon, MS, a nutritionist from Menshealth said as long as it is still 80-90 percent according to the needs of intact fibers or with minimal processing, the source of carbohydrate not need to be replaced.

Rational explanation of these suggestions is a matter of taste. When a person feels comfortable and good with food, then that person will eat more regularly and if consistent success in the long run it will be bigger.

2. Use both hands alternately
Although not a lefty, there is no harm in occasionally with his left hand holding a spoon and fork with his right hand. Researchers from the University of Southern California says that eating with the less dominant hand can make a person more attention to what he eats, so avoid overeating.


3. Balance calories in and out with regular exercise
Enough energy to balance the burning of calories consumed, just to avoid feeling useless because it has to bother adjusting the diet.

A good diet will not be useful if not combined with a balanced physical activity. Aragon said that the sport is as important as setting a good meal, and then suggest to exercise at least 3 times each week for 30-60 minutes.

Cheap and Easy Ways For Hair Care

Hair care is something that can be costly and time like going to the salon. But there is an easy and efficient way in beauty treatments hair. One of them, we have to comb my hair preformance more than three times a day, in order to keep hair neat.

The following beauty tips is easy and inexpensive way to treat hair.

1. Reduce the portion of shampoo

shampoo can be diluted by half, this will not affect the ability to membarsihkan hair.

2. baby shampoo

If a family member has a different hair type, try switching to a baby shampoo can be used for all types of hair.

3. protein hair

Blend one tablespoon of lemon juice and 3 eggs. use on wet hair and let sit 15 minutes, rinse with cold water. This treatment helps to damaged hair and makes it glow.

4. Conditioner

Whisk two egg yolks and add a teaspoon of gin / gin (a type of alcoholic beverage). wet hair and coat it with the mixture, cover with a dry towel and scalp massage. Let stand for five minutes and rinse thoroughly.

5. warm oil

Use vegetable oil or baby oil and gently massage the hair roots. cover with a warm towel dried with a new dryer. wait 15 minutes before shampooing. Do not use if for Rambaut colored.

6. Anti-dandruff shampoo

Destroy aspirin tablets to a powder and add it to your normal shampoo, shake until powder dissolves aspirin. Acetylsalicylic acid in aspirin is the same material used for most anti-dandruff shampoo.

Hair care is very necessary to support the beauty and hair health, especially for women. But not all of the hair care should disalon and expensive. Maybe some beauty tips above can help to save the cost of hair care and can be allocated for other costs.

Powerful Ways Prevent Blackheads

Most importantly, do not be desperate to squeeze blackheads forcibly eject itself at home. This is likely to cause infections and acne.

Blackheads on the face of beauty and often triggered a crisis of confidence. Black dots or white plug pores is not uncommon to make the face look dirty and dull.

Blackheads are the seeds of acne, before bacteria enter the skin pores and trigger inflammation or infection. Facials at beauty clinics are often relied upon to remove blackheads perfectly.

Eradicate blackheads is not easy. However, you can perform maintenance to prevent blackheads on the face. Here are some prevention tips that you can try at home, as quoted from page Times of India.

Moisten face with a warm wet cloth to apply for 15 minutes every night. Its a powerful way to help release the dead skin cells, dirt, and other particles that clog the pores. However, after that do not forget wiping cloth with boiling water to kill germs and bacteria attached.

Another way is to make a solution of lime juice, almond oil and glycerin. Apply this mixture on the face to dislodge blackheads and spots plug the pores on the face. Avoid using creamy and greasy cosmetics, because it can trigger the growth of blackheads on the face.

For cleaning, choose a soft for acne prone skin. Avoid using masks contain mint, peppermint or other irritating ingredients, especially for oily skin. 

17 Ways To Shed Negativity And Achieve Happiness

By Cynthia Belmer

How many of us feel complete self-love and self-compassion? How many of us take care of our own needs and rely on the way we look at ourselves instead of seeing who we are through the eyes of our partners or our tribe? How many of us live from our core beliefs instead of living through what everyone is expecting of us?

Learning self-love and overcoming the barriers youve built against yourself are the greatest secrets to living happily. Self-love can bring you closer to inner truth and allow you to attract and create the happiness you deserve in your relationship, career, and life. Self-love will bring peace, love, fulfillment, satisfaction, significance, groundedness, freedom, maturity, wisdom, and magic into your life.

Here are 17 self-love steps that you can begin today to attract the love and happiness you want in your life:

1. Get to know who you are. 

Imagine yourself walking down the street with each one of your values. How do you feel? What do you notice? How are you expressing yourself? This will help you identify yourself through your own eyes instead of through the eyes of others.

2. Be true to yourself. 

You can only speak your truth and express who you are when you are 100% honest with yourself first. Sometimes we discover things we dont necessarily like about ourselves, but you can spend your life complaining about your weaknesses, or you can choose to shift your attention to your strengths.

3. Take care of your needs. 

We often do what others need so we can feel good about ourselves through the way they react to our action. This causes us to live our lives through the eyes of others and not from our core. Instead, take a look at what your needs are. What is the ONE thing you can do today that would make you feel more loved? For example, you can cook for yourself, take a hot bubble bath, meditate, clean your room, or go wild listening to your favorite band.

4. Learn to breathe.

We have a tendency to pressure ourselves into doing things quickly. Step back a little bit and watch yourself in action. What is the worst thing that could happen if you dont get your tasks done immediately? Would you rather stay overwhelmed or would you rather enjoy your journey as you are completing your tasks?

5. Be patient with yourself.

Have self-compassion. Your role models probably worked their butt off to get to where they are now, so be patient, take your journey step-by-step, and enjoy how life is unfolding for you. You miss out on so much in life when you beat yourself up. Patience is key to discovering the beauty of the mystery that every moment brings to you.

6. Meditate.

We are not in our body when we are constantly thinking. By calming the mind, we connect to our deepest self, and through connecting to our deepest self we unfold the mystery of our own happiness. 

7. Chant silently.

No matter what kind of religion or spirituality you follow, chanting is transcendental and a wonderful way to speak positive affirmations to the world. Take any mantra, prayer, or positive words and repeat them out loud, then say them silently within you. By chanting silently, you learn to listen and strengthen the bond with your intuition.

8. Listen to your inner child.

The inner child is a very powerful voice that resides deep in our being. It is the voice of the needs that have not been met ever since we were kids. It talks to us about fear, hurt, and the safety that it is longing for and the love that it hungers for. So when you are in a challenging situation, step back for a moment and ask your inner child, "What is really hurting me right now? What do I really want?"

9. Count your blessings.

We all have SO many blessings in our lives that we tend to take them for granted. Count every single thing you have in your life and be thankful for it. It could be as simple as being grateful for drinking water whenever you want. Practicing gratitude helps us find more meaning and appreciation in our everyday life.

10. Accept your feelings. 

Pain is part of life, and accepting what you feel right now is the first step towards your happiness. You may be angry and in so much pain, you might be regretting what you have done in the past. Allowing yourself to feel helps you identify the root cause of your disappointment and the moment you understand this feeling, you shift towards discovering what you want in life and how to get it.

11. Do one act of kindness everyday.

Say something nice to a colleague or family member and show appreciation to people around you. This is a great way to start acknowledging the goodness in yourself and reflecting it in others.

12. Build your support system. 

You dont have to hang out with people who dont make you feel good about yourself. You have a choice, so find people who think like you, who are positive, who show support, who are grateful, and who reflect the quality that you want to have in your life.

13. Work with your fears. 

We all have fears that have been engraved within us ever since our childhood. Understanding your fears and allowing them to surface will help you work through them. When you repress and reject your fears because of unrealistic expectations of being perfect that society imposes on us, you will be granting more power and control to your fears.

14. Build your own spiritual practice.

It doesnt matter if you belong to a group or a religion, having your own spiritual practice is a great reminder to connect with yourself to surrender to what is right now. Your ritual could be as simple as setting up an incense, setting an intention, saying positive words to yourself and to people, saying your favorite prayer, practicing yoga, meditation, and so on.

15. Recognize the love that is within you.

You are made of of love, you are love, and love rules Earth. No matter how much you try to beat yourself up or indirectly hurt others, know that in your heart you are seeking love in every moment you live. The only guarantee you have in life is that you can give love without expecting anything in return. Be the love that you want to experience in your life and in your relationship.

16. Forgive and let go of the past.

Beating yourself up and blaming your unhappiness on the past will trigger more suffering in your life. You know you have a purpose in your life, so you have a choice: let the past haunt you and inflict more suffering in your life, or forgive yourself.

17. Smile.

Smiling is healing for the heart, the mind and the body. Certain experiences can bring a smile to our face, and sometimes a smile can truly shift a negative emotion to a positive one. It is a simple way to heal yourself and bring a smile to other peoples faces.

You can stop and overcome the barriers that are preventing you from getting what you want. You are strong and you are love in your own nature, so how are you going to use these strengths to create the happy life and loving relationship you want?

Photo Credit: Shutterstock.com

8 Ways to Overcome Tired Ryes

Being in quite a while when in front of a pc screen will make you tense and tired eyes. Functions by utilizing a computer or possibly a laptop has turned into a part of everyday routine in our society. Some people even dont realize it turned out too much in front of the computer. Consequently, the eyes become strained and tired.

There are many common symptoms that indicate that your eyes are strained as a result of chance of considering your working computer screen too much time or laptop. Among other things, you often experience headaches, eye fatigue, itchy, dry, or even watery.

If youve been experiencing one of these symptoms, it could not hurt someone to try the next eight Ways to Overcome Tired Ryes:

1. Wink

Blinking is critical for your eyes, because doing so provides moisture and prevents a persons eye from itching and dry. In the event the central focus of your computer watching the screen, including staring and typing letters, or play flash games, it couldnt hurt you more frequently winked.


2. Set the bedroom lighting

Be sure when using your working computer or laptop, youre in a bright room with adequate lighting levels. Dark room can make you more tired with exploring the screen.

Nevertheless the room is too bright could make up your eyes strained due to glare. Especially, when the light was coming from the afternoon sun coming through the window.

3. Adjust the contrast and brightness of the screen

It is better when you adjust lighting brightness and contrast related to the computer screen or your laptop. Additionally you must adjust the font size (font) screen.

This can be necessary so that you tend not to often squint when looking at the screen. This can give your vision a break from getting too worked close look on the screen.

4. Adequate rest

When it feels too much with the computer, attempt to take a rest to get away from the desk whilst your computer display.

In addition to trying to make up your eyes more enjoyable, the break time you can also start using a amount of stretch with the body to get enough the circulation of blood.

5. Do eye exercises

You can prevent or minimize eye strain with stemma exercises. Try and stare at objects located at a distance for a couple minutes, then rub the palms of your respective hands until warm, then put your warm hand towards the eye. In that case your eyes will feel more relaxed.

Also you can close the eyes as it were and turn your neck slowly in tune with all the movement. Let you take pleasure in the relaxing feeling it a couple of minutes. In addition to minimizing fatigue for the eyes, additionally , it will remove the pain as part of your shoulder.

6. Moving laptop screen

If the screen is found a narrow and angled, it may help should you move it. Position the screen regarding his to the wider area. It may serve as the eyes facing the screen, youll be able to move the view towards vast area behind the screen to relieve eye strain.

7. Splash just a little water on the eyes

Besides eye drops, you can even sprinkle water on your eyes. Sleep together but if your eyes feel hot. Let the water slowly dries itself in the eye, after which you can keep your hard work again.

8. Do massage on face

Use a towel that has been moistened with hot water. Gently rub the towel warmer towards cheeks, forehead and neck.

Keep massage the facial areas without rubbing up your eyes. It could stimulate the nerves about the eyes and eliminate tension for too long looking at the screen.

7 Ways to Healthy Sleep

7 Ways to Healthy Sleep | Sleep disturbances is one of the health problems that can happen to anyone. Lack of sleep not only makes you sleepy easily, but also affect the overall health condition.

So what should be done? The first step is to establish a healthy routine before bed. Here are some tips that you can try to make the mind and body to relax so that helps bring you to sleep more soundly and healthy:

7 Ways to Healthy Sleep

1. Relax before bed

Give your body time to relax, at least 30 minutes before going to bed. Turn off televisions, computers, video games, or anything that can stimulate you to move. Allow your mind to switch from work mode to sleep mode. Keep all forms of electronic goods, such as mobile phones or i-phone, from your bed.

2. Eating, drinking, and maintaining healthy

Your body is like a big machine that requires intake of food and drinks to your metabolism. Avoid large meals at night. Eat early and avoid fatty foods or foods that may interfere with your sleep.

To get a good nights sleep, limit your consumption of alcohol. Alcohol may help you fall asleep faster, but it reduces the quality of sleep and make you wake up in the morning with a dry mouth and headache.

Cut the caffeine. Some people will generally have a problem with sleep disturbance due to the effects of caffeine consumption. As is known, the effect of caffeine would have continued to work in a persons body for ten hours. Replace with water or tea after lunch.

Smoking can also lead to sleep disturbance problems. Mean nicotine content in cigarettes is a stimulant that can keep you awake longer.

3. Relax

If you find it difficult to cope with stress, try to do a routine that can make your body become more relaxed, for example, soak in warm water or sip a glass of warm milk. Do a little stretching or deep breathing relaxation techniques while listening to soothing music. Turn off the lights to induce the production of melatonin - a hormone that helps you to sleep.

4. Set a sleep schedule

You are no longer a child that you can set when to sleep and waking. However, the sleep schedule is important. Ideally, everyone should be able to determine when to sleep. By having a regular sleep schedule, your body will get used to sleep on time. If possible, try to sleep early so that your body can rest longer. What is the effect? When awake, your body will feel more refreshed and energetic.

5. Avoid napping too late

Be careful with your nap time. Although naps can be a great way to recharge or catch up on sleep, but if you take a nap too late, you may be having difficulty sleeping at night.

6. "Clean" your mind

Clean up all sorts of thoughts in your mind before deciding to move to the bed. How do I? Take a sheet of paper and write down all the problems and issues you are currently experiencing, such as job-related problems, conflict with someone, or financial problems. Do not forget to write down at least three things that can make you feel grateful.

7. Use aromatherapy

Aromatherapy oils such as chamomile, juniper, lavender, marjoram, rose and sandalwood, have sedative effects (calming) when inhaled. Rub a little aroma therapy on the inside of the wrist or at the temple, and then breathe the smell to make you drift into dreamland.

Source: Kompas.com

7 Ways To Preventing Diabetes

Though incurable, diabetes mellitus type 2 can be prevented easily. The disease is caused by an unhealthy lifestyle. Therefore, adopting a healthy lifestyle will be able to minimize the risk of contracting diabetes.

Diabetes can be prevented by adopting a healthy lifestyle because it can basically be prevented. Regular exercise and eat less high-calorie foods will help ward off diabetes.

There are many ways to prevent or minimize the risk of diabetes. Variety of ways, among others;

1. Regular exercise
Regular exercise can help increase the bodys sensitivity to insulin which helps maintain blood sugar levels within a normal range. With exercise, the body use insulin more efficiently to 70 hours afterward.

Exercising 3-4 times a week for 20-40 minutes will be very beneficial ward off diabetes. In addition, aerobic exercise and fitness can also maintain ideal weight remains.

2. Maintain ideal body weight in order to stay
Most people with diabetes are overweight or obese. Excess body weight and body fat may increase the risk of developing diabetes.

3. Do not overeat (overnutrition)
Excessive nutrients are the major risk factors that can lead to diabetes. The more excess nutrients, the greater the chances of developing diabetes. Balance your food intake with emphasis on eating fruits and vegetables.

4. Avoid stress
When stressed, the body will secrete the stress hormone cortisol. These hormones increase heart rate and sends glucose into the blood to be converted into energy for muscles. Most importantly, stress will make people eat a lot. In the end, it can lead to obesity at risk of diabetes.

5. Get enough rest and sleep
Rest and sleep is basically a mechanism to detoxify the body. In addition, it is also powerful enough rest to relieve stress.

6. Avoid pollution
Air pollution contains many free radicals that are harmful to the body. The presence of free radicals can worsen cell function, and trigger diabetes and blood vessel damage. One study found that pollution can trigger insulin resistance and increased levels of fat in the abdomen and internal organs.

7. Perform health checks
The young age of about 25 years is usually the period from the development of diabetes. Therefore, blood sugar levels should be checked once a month, especially for people who are at risk and have a family history of diabetes.