Thursday, December 27, 2012
Tuesday, September 18, 2012
20 Foods That Reduce Stress And Depression
Your mood can be directly related to
what you eat. When you are too busy and tired, you feel stressed out; it
is tempting to grab refined carbohydrates and eat them in
uncontrollable quantities. Instead of reaching a candy bar or dishing
out a big bowl of ice cream to make yourself "feel" better, try some of
these foods we've mentioned below. These particular comfort foods
provide the vitamins and minerals for our bodies. Here's a list of the
top 20 magical foods for stress relief.
1. Oranges
Oranges
are very rich in vitamin C and have the added benefit of being totally
portable. Stress makes our body release even more free radicals than
when we are in good mood. Interestingly, vitamin C helps to keep the
free radicals in control, and repairs the body. Basically, it helps
protect the body from the cumulative effects of stress.
2. Bananas
Bananas
are filled with potassium, the mineral essential to regulation of blood
pressure (which can soar when you’re stressed). Bananas are also great
in pacifying and soothing the mind since they are rich in tryptophan
known as an amino acid which boosts the formation of serotonin hormone
(makes you feel good) and melatonin hormone (makes you sleep well).
3. Spinach and broccoli
Spinach
Nutrition
experts advise us to take enough magnesium in our daily meals to avoid
migraine headaches and a feeling of fatigue. One cup of spinach provides
40 percent of your daily needs for magnesium.
Broccoli
Broccoli
contains lots of vitamins that help replenish our bodies in times under
pressure. This stress relieving food is the same as spinach which is a
great source of magnesium. It is also rich in vitamin B, especially
folic acid which helps relieve anxiety, panic and even depression.
4. Avocados
The
monounsaturated fats and potassium in avocados help lower blood
pressure. The National Heart, Lung, and Blood Institute says that one of
the best ways to lower blood pressure is to consume enough potassium
(avocados have more than bananas). Moreover, it is also rich in
glutathione, a substance that specifically blocks intestinal absorption
of certain fats that cause oxidative damage.
Avocados
are claimed to contain lutein, beta-carotene, vitamin E, and more
folate than any other fruit. A single serving (about one-quarter of an
avocado) has plenty of B vitamins, too.
5. Blueberries
Blueberries
are crammed with antioxidants and vitamin C, which are potent stress
busters. Antioxidants fight free radicals that damage your cells and
also help to repair and protect your body from the effects of stress. As
an added bonus, they're low in calories, so they won't make you
blimp-like .Blueberries are also a good source of fiber, which can help
relieve the cramps and constipation that can occur in times of tension.
Mix the little suckers with some cottage cheese or eat them on their own
as a snack or dessert.
6. Chamomile tea
This
is probably one of the most recommended bedtime soothers. A new study
from the University of Pennsylvania tested chamomile supplements on 57
participants with generalized anxiety disorder for 8 weeks, and found
out that it led to a significant drop in anxiety symptoms.
According
to the University Of Maryland Medical Center, there is some evidence
that, in addition to calming nerves, chamomile promotes sleep. Just pour
a cup of boiling water over 2 to 3 heaping tablespoons of the dried
flowers (you can buy chamomile either loose or in tea bags at health
food stores) and steep for 10 minutes. You will be really relaxed when
enjoying this special drink.
7. Green tea
Green
tea contains polyphenols that are powerful anti-oxidants that stimulate
availability dopamine (dopamine is important for creating positive mood
status). Sipping a warm cup of tea is a soothing activity that will
help you prepare for the day ahead and feel nurtured.
8. Milk and yogurt
Milk
and yoghurt are very high in calcium and B vitamins, which help to
build your bones and are essential for nerve health. They also contain
the mood stabilizer tryptophan, which helps to calm your mind, and
explains why some people like to drink a glass of milk before bed.
9. Ginger tea
Taking
a whiff of ginger tea can help improve your mood and give you a sunny
disposition. It leaves you feeling refreshed and calm, and if you’re
having a bad day, all those negative vibes will dissipate. Ginger tea is
a remarkable stress reliever because of its comforting and relaxing
scent.
10. Oatmeal
Oatmeal
causes your brain to produce serotonin, a feel-good chemical. Not only
does serotonin have antioxidant properties, it also brings a comfortable
feeling that helps reduce stress. Oatmeal is an energy food that
provides plenty of folic acid. If eaten on a daily basis, oatmeal can
also help reduce your risk for heart disease.
Studies
have shown that kids who eat oatmeal for breakfast stay sharper
throughout the morning. And beta-glucan, the type of soluble fiber found
in oatmeal, has been shown to promote greater satiety scores than other
whole grains.
11. Brown rice
Complex
carbohydrates are great for maintaining high energy levels in stressful
situations. Brown rice and whole wheat pasta are complex carbohydrates
that give you a sustained amount of energy throughout the day.
12. Salmon
Salmon,
which contains omega-3 fatty acids, helps brain cells to function more
efficiently. As shown by a study from Diabetes & Metabolism,
omega-3s help reduce levels of stress hormones cortisol and adrenaline.
13. Tuna
This
kind of fish, like milk, is high in B6 and B12 which are a prime source
in fighting against stress. Tuna is also a good low-fat protein food so
we can eat it at least 3 times a week to get the ultimate stress
fighting benefits. However, there is a caution that we should avoid
eating too much mayonnaise in our tuna to reduce unhealthy fats.
14. Oysters
Oysters are loaded with zinc. A six oyster serving, which is what you'd typically be served in a restaurant as an appetizer, has more than half the RDA for this important mineral. It is suggested that they're best served on ice with nothing but a lemon wedge.
15. Beef (Grass-fed beef is better)
Beef
is a great dinner option for a stressed-out family since it contains
high levels of zinc, B vitamins and iron, which are also known to help
stabilize your mood. A recent study in the British Journal of Nutrition
found that healthy volunteers who ate grass-fed meat increased their
blood levels of omega-3 fatty acids and decreased their levels of
pro-inflammatory omega-6 fatty acids. These changes have been linked
with a lower risk of a host of disorders, including depression, cancer,
cardiovascular disease, and inflammatory disease.
16. Chocolate
Despite
the fact that chocolate usually has caffeine, it's also one of the best
foods to eat if you are engaging in a stress relief diet. Actually,
most doctors have not figured out why chocolate makes us feel so good
while some think it might be the antioxidants contained in chocolate.
Because chocolate is high in calories so remember not to eat it too
much. Obviously, when you gain 10 lbs, you'll feel even more stressed
than before you tried to relieve your stress with chocolate.
17. Cashews
Cashews
are an especially good source of zinc. Nutritionists show that low
levels of zinc have been linked to both anxiety as well as depression.
In fact, our bodies have no way of storing zinc, it's vital to get some
every day. However, for those going on a diet, they should use a proper
serving size, as cashews are high in calories.
18. Garlic
Garlic
is rich in antioxidants which help neutralize free radicals (particles
that have bad effects in our cells, encourage aging and cause diseases).
Allicin, which is one of the compounds in garlic, has been linked to
fending off cancer, heart disease, and even the common cold. Because
stress weakens our immune system, it is necessary for us to eat garlic,
which can toughen it back up. As long as you saute it in broth, not oil,
you can add it liberally to all the meals on the plan.
19. Walnuts
Walnuts
contain fiber, antioxidants, and unsaturated fatty acids, particularly
alpha linolenic acid, an omega-3 fatty acid. These compounds could be
responsible for the beneficial effects on blood pressure. Other
polyphenols loaded in walnuts have been shown to help prevent memory
loss. Now, nutrition experts have discovered that these tasty nuts can
help battle stress and may also help reduce C-reactive protein and other
markers of inflammation.
20. Almonds
These
crunchy little dudes are great stress relievers: they're packed with
vitamin B2 (riboflavin), zinc, magnesium and vitamin E. B vitamins and
magnesium are involved in the production of serotonin, which helps
relieve stress and regulate mood. Zinc has also been shown to fight some
of the negative effects of stress, while vitamin E is an antioxidant
that destroys the free radicals related to stress and heart disease.
However, you should only eat a small handful at a time since almonds are
high in fat. Although it is mostly healthy fat of the unsaturated
variety, it could still make you pack on the pounds.
Wednesday, September 12, 2012
How To Sit Correctly To Prevent Back Pain At Work
1. Support your back
A
correctly adjusted chair will reduce the strain on your back. You
should choose one that is easily adjustable so that you can change the
height, tilt and back position. Your knees should be put at the same
level with your hips (or even lower than your hips).
An adjustable chair can help you change the height, tilt and back position easily.
2. Adjust your postures
• Don’t hunch over the desk or keyboard, focus on aligning your head and neck right above your shoulders.
• Don’t cross your legs. This position could cause a buildup of pressure in your legs, affect circulation and twist the back.
• Rest your feet on floor. Your feet should be flat on the floor at a level that’s comfortable.
•
Sit at a 135-degree angle. Compression of the discs in your spine can
be reduced effectively thanks to this position, so you should remember
to lean back slightly every now and then.
You may use a footrest to be more comfortable.
3. Place your computer’s peripherals in the proper positions
•
Computer screen: It should be directly in front of you and about an
arm’s length away. The top of the screen should be at eye level.
•
Keyboard and mouse: Put the keyboard straight ahead, and keep the
keyboard and mouse within easy reach. Keep shoulders relaxed and wrists
straight when typing.
Ideally,
the mouse should be placed right next to your keyboard so you don’t
overreach or twist your shoulder, arm, or wrist when clicking.
4. Get up
Getting
up is the easiest way to release your back pain. Walk around at least
once an hour. You can go to a colleague’s desk instead of sending an
email or just do some shoulder rolls to reduce pressure on spinal disks
and boost circulation.
Getting up or doing some exercises is the easiest way to release your back pain
Saturday, September 8, 2012
Rumah Flintstones
Rumah Flintstones Yang Kreatif Untuk Dijual | Jika anda merupakan peminat animasi kartun Flintstones, adakah anda akan membeli rumah yang menyerupai rumah dalam cerita tersebut? Harganya mencecah 3.5 juta dolar.Kelebihan yang ada pada rumah ini adalah permandangan menghadap laut dan pergunungan dan mempunyai bilik wain bawah tanah tersendiri.
Tetapi kekurangan yang sangat nyata pada rumah ni adalah hanya
mempunyai 1 bilik tidur sahaja dan 2 bilik air. Sungguh cantik kreatif.
Jom tengok gambar di bawah ini.
Friday, August 31, 2012
10 Punca Lemah Dan Mengantuk Serta Kaedah Mengatasinya
1. Tidak cukup tidur
Nampak jelas bukan? Anda mungkin tidak mendapat tidur yang cukup dan ini boleh mengganggu fokus dan kesihatan anda. Setiap malam anda disarankan tidur sekurang-kurangnya 7 hingga 8 jam setiap malam.
Jadikan tidur anda satu prioriti dan
tetapkan jadual tidur. Tutup laptop. Jangan buka facebook, matikan
segala gajet anda. Jangan minum kopi pada waktu malam. Tutup lampu
ketika tidur. Masih menjadi masalah? Dapatkan nasihat doktor.
2. Tidur Apnea (Sleep Apnea)
Kadang-kadang anda fikir anda sudah mendapatkan tidur yang cukup tetapi masalah apnea ini pula yang mengganggu. Apnea ini adalah disebabkan saluran pernafasan anda tersekat ketika tidur.
Menyebabkan anda berdengkur dan kemudiannya tidak bernafas. Selepas itu
secara tiba-tiba anda terbangun sesak nafas. Setiap gangguan
mengejutkan anda dari tidur tapi anda mungkin tidak sedar. Hasilnya,
anda tidak dapat tidur yang berkualiti dan prestasi anda di siang hari
merudum.
Biasanya dihidapi orang yang obese. Turunkan berat badan anda dan jangan merokok. Kedua-dua ini berpotensi anda mendapat apnea.
3. Tidak cukup tenaga
Makan terlalu sedikit, diet yang
keterlaluan juga akan menyebabkan anda lemah. Diet yang seimbang
membantu anda untuk mengekalkan tenaga dan juga paras glukosa dalam
darah. Apabila paras glukosa dalam darah menjadi rendah, anda akan menjadi lemah dan boleh menyebabkan pitam.
Mesti, mesti dan mesti sarapan pagi!
Ambil sarapan yang simple seperti beberapa keping roti atau telur
separuh masak. Supaya tenaga anda dapat dibekalkan di waktu pagi. Waktu
pagilah anda memerlukan tenaga yang berterusan untuk melakukan kerja.
Untuk fokus pun anda memerlukan tenaga juga.
4. Kurang darah merah (anemia)
Dikalangan perempuan anemia merupakan
penyebab utama mereka sering berasa lemah. Ini kerana mereka akan
kehilangan darah ketika datang haid. Biasanya tahap besi (iron) dalam darah akan berkurang dan meletakkan mereka dalam keadaan berisiko.
Sel darah merah sangat penting untuk membawa oksigen keseluruh organ.
Lemah, sesak nafas, sering berdebar-debar, adalah simptom anemia. Pergi
berjumpa doktor sekiranya anda mempunyai simptom-simptom tersebut.
Sekiranya disebabkan kurang besi dalam
darah, dapatkan iron supplement di klinik-klinik atau makan-makanan yang
mempunyai kandungan iron yang tinggi seperti daging merah, dan juga
kekacang.
5. Tekanan Emosi
Setiap orang pernah mengalami tekanan.
Tekanan emosi anda mungkin melihat sekadar memberi kesan kepada emosi
sahaja, tetapi ia juga memberi kesan kepada fizikal juga. Lemah, sakit kepala, hilang selera makan adalah simptom yang sering berlaku akibat tekanan emosi.
Lakukan perkara-perkara yang mengurangkan stress seperti bersukan, bermunajat kepada tuhan atau bermeditasi.
Jika tidak berkesan sebaiknya anda mendapat nasihat psikiatri.
Psikiatri bukan hanya untuk orang yang bermasalah mental ya. Jika anda
mempunyai masalah emosi yang tidak mampu ditanggung anda harus berjumpa
dengan pakar psikiatri. Mereka mungkin akan memberikan ubat sebagai satu
cara untuk mengubat masalah tersebut.
6. Penyakit hipotiroid
Anda mungkin akan perasan terdapat
kalenjar yang membesar di bahagian halkum anda. Kalenjar tiroid ini
berfungsi untuk mengawal metabolisma anda. Apabila kalenjar ini tidak dapat menghasilkan hormon tiroid dengan cukup, metabolima badan akan menjadi bertambah perlahan. Menyebabkan anda bertambah berat badan dan bermacam-macam lagi simptom lain.
Jumpa dengan doktor dan mereka akan melakukan ujian darah untuk mengetahui kadar hormon tiroid anda.
7. Terlalu banyak kafein
Kafein membantu anda segar, dan meningkatkan kadar konsentrasi apabila anda mengambil dos yang tidak keterlaluan. Terlalu banyak kafein di dalam kopi akan menyebabkan kadar degupan jantung bertambah, tekanan darah meningkat dan ada kajian mengatakan terlalu banyak kafein akan menyebabkan anda menjadi lemah.
Secara perlahan-lahan turunkan kadar
ketagihan anda terhadap kopi. Penurunan secara mendadak menyebabkan anda
kembali ketagih dah menyebabkan anda bertambah lemah.
8. Penyakit Kencing Manis
Walaupun kadar di dalam gula tinggi
dalam darah, disebabkan sel-sel tidak dapat menggunakan glukosa dengan
baik. Tenaga tidak dapat dihasilkan. Akibatnya anda akan cepat mudah
letih. Cuba tanya ibu atau ayah anda yang mengalami kencing manis dan
tanya kepada mereka sama ada mereka mudah letih atau tidak. Semestinya
mereka akan mengatakan ya.
Jika sudah mengalami kencing manis, solusinya adalah dengan mengawal pemakanan dan bersenam. Dengan menurunkan berat badan sebanyak 10%, risiko untuk mengalami diabetes akan berkurang secara separuh.
9. Penyakit Jantung
Secara ringkasnya, anda akan mengalami
simptom mudah penat dalam melakukan kerja-kerja walaupun anda berjalan
dalam jarak yang dekat. Perubahan gaya hidup adalah cara terbaik untuk
mengelakkan penyakit jantung.
10. Dehidrasi
Mudah lemah mungkin disebabkan anda
kurang minum air. Sama ada anda melakukan senaman ataupun bekerja di
atas meja, badan anda sangatlah memerlukan air. Apabila anda dahaga, itu
bermakna anda dehidrasi.
Minum air kosong sekurang-kurangnya 2 liter sehari.
Sekiranya anda ke gym, minum air setiap kali anda melakukan senaman.
Apabila rasa dahaga sahaja, terus minum seteguk dua. Apabila anda minum
banyak air, air kencing anda akan kelihatan lebih jernih dan terang.
Wednesday, August 22, 2012
Rumah Pantai Di New Zealand
Rumah pantai ibarat seperti pondok yang dibina berhampiran di pesisir pantai. Apa yang menariknya rumah pantai ini, ia dibina untuk memudahkan seseorang itu menghayati pemandangan keindahan laut dari dalam rumah tersebut. Sekali pandang, rumah ini seperti kelihatan buruk, akan tetapi sebenarnya ia mempunyai hiasan dalaman yang sangat cantik. Jom lihat gambar di bawah ini.
Friday, August 17, 2012
Top Smartphones With the Best Battery Life 2012
Samsung Galaxy S II (AT&T)
The Samsung Galaxy S II is named AT&T's top Android smartphone thanks to combination of a state-of-the-art dual-core processor with a terrific screen and amazing battery life. The AT&T SGSII comes with a 1650 mAh battery which is above average and will last most users more than the average work day. In addition, the Samsung Galaxy S II boasts a beautiful display and a thin design. Running on Android 2.3.4 and a dual-core processor, the Gingerbread device delivers fast performance with excellent battery life and good camera.
Motorola Atrix 2 (AT&T)
The Motorola Atrix 2 comes with a 1785MAH battery from the Factory which is able to keep the phone powered all day.
Continuous talk time: 10 hours 43 minutes
Motorola Droid Bionic (Verizon Wireless)
Thanks
to powerful processor, speedy LTE modem and Lithium-ion based battery
HLI-XT875SL, Motorola Droid Bionic provides 10 hours 35 minutes of
continuous talk time
Motorola Droid 3 (Verizon Wireless)
Motorola
Droid 3, the world’s thinnest full QWERTY Smartphone with core 1 GHz
processor for fast multi-tasking and smooth multimedia viewing, boosts 9
hours 53 minutes of continuous talk time
Pantech Breakout (Verizon Wireless)
In
addition of having a very generous address book, Bluetooth, texting and
multimedia messaging, Wi-Fi, Google services, music player and many
other interesting ones, the midrange smartphone Pantech Breakout
provides 5.8 hours of talk time and 12.6 days in standby
Samsung Galaxy S II Epic 4G Touch (Sprint)
The
Samsung Galaxy S II Epic 4G Touch, the top Android choice for Sprint,
is powered with a rich, gorgeous screen, a speedy dual-core processor
and 8 hours 48 minutes continuous talk time
Motorola Photon 4G (Sprint)
The The Motorola Photon 4G is made perfect with excellent battery life, at 8 hours and 20 minutes of 3G talk time
T-Mobile myTouch 4G
The
T-Mobile myTouch 4G ships with great softwares and a new extended
battery HLI-PG59100XL which extends standard battery life more than
twice
The longest battery life for android phones
World's Best and Worst Airports 2011
Not only is an important contributor to the Hong Kong economy, but Hong Kong International Airport also is one of world’s best airports.
Furthermore, this airport has won World’s Best Airport award seven
times in 10 years for its minimalist, modernist design, luxury shopping
and other features such as free wireless internet. In addition, HKIA
also operates one of the world's largest passenger terminal buildings
and serves twenty-four hours a day. Also known as Chek Lap Kok Airport,
Hong Kong International Airport is built on the island of Chek Lap Ko
and about 90 airlines operate flights from the airport to over 150
cities across the globe.
Hong Kong International Airport runs
twenty-four hours a day to provide 90 airlines operating flights from
the airport to over 150 cities across the globe
Changi International Airport, Singapore
Landing
the second place, Changi International Airport serves over 100 airlines
flying off to some 200 cities in about 60 countries and territories
worldwide
Incheon International Airport, South Korean
Serving
as a hub for international civilian air transportation and cargo
traffic in East Asia, Incheon International Airport is currently Asia's
eighth busiest airport by passengers, the world's fourth busiest airport
in terms of cargo traffic, and the world's eighth busiest airport by
international passengers in 2010.
Incheon
International Airport promisingly provides passengers the fastest
departure procedures which will take no more than 45 minutes
Kuala Lumpur International Airport, Malaysia
With
the design mixes futuristic technology, Malaysia culture and natural
resources through a rainforest in the middle of the terminal, Kuala
Lumpur International Airport has become one of the key economic
strengths for the nation
Munich Airport, Germany
Munich Airport was named the Best Airport in Europe and the fourth-best in the world
World’s Worst Airports
Ninoy Aquino International Airport, Manila
Ninoy
Aquino International Airport (Naia), particularly Terminal 1, now ranks
No. 1 among the “Worst Airports in the World” including the collapse of
a portion of a ceiling plaster in May, which prompted an inspection by
government officials led by President Aquin.
Because
it was in bad shape, (NAIA) Terminal 1 was ranked No. 1 as the worst
airport. It also warned passengers about sleeping at NAIA 1 because of
the existence of bribery and theft
Paris Beauvais, France
Beauvais-Tillé Airport serves international destinations in Eastern Europe and around the Mediterranean Sea with low-cost airlines
Keflavik International Airport, Iceland
KeflavÃk
International Airport is Iceland's main and largest international
airport but this is one of the worst airports around the world
Bergamo-Orio al Serio Airport, Italy
Bergamo-Orio al Serio Airport in Italy
Subscribe to:
Posts (Atom)