oleh :  DR.MERCOLA

1. Sleep in complete darkness or as close to it as possible
2. Avoid eating right before the bedtime as the digestive process can impair sleep.
3. Eat a high-protein snack,several hours before bed. Also eat a small piece of fruit or a handful of berries around the same time.
4. Avoid caffeine and other stimulants,as they can have long lasting stimulatory effects on the nervous system.
5. Avoid alcohol.
6. Avoid foods to which you are sensitive.
7. If you tend to wake up at night to urinate, don’t drink any fluids within 2 hours before going to bed.
8. Avoid using loud alarm clock. It is very stressful on the body to awaken with a sudden loud noise.
9. Before bed, turn the alarm clock face down so you are unable to see the time. If you have trouble falling asleep, it will only provoke worry and keep you awake when you keep staring at the time.
10. Avoid watching TV before going to bed. If you read before going to bed, make sure the books you read are relaxing and peaceful such as spiritual literature.
11. Listen to white noise or relaxation CDs. Some people find the sound of white noise or nature sounds, such as rainfall or ocean waves, soothing for sleep.
12. Don’t do work in your bed or bedroom. if you do, you may find it is harder to disassociate from work activities when trying to fall asleep.
13. If you lie in bed with your mind racing, it might be helpful to keep a journal and write down your thoughts before bed. This achieves of downloading your disturbing thoughts to paper to clear your mind.
14. Keep the temperature in the bedroom 60-70 degrees Fahrenheit (15.6-21.1 degrees Celsius) as anything warmer can disrupt sleep.
15.Wear sock to bed. Due to the fact that feet have the poorest circulation, they tend to fell cold before the rest of the body, which can disrupt your sleep.
16. Take a hot bath, shower or sauna about 30 to 60 minutes before bed. Heat has a relaxing effect on the body.
17. Exercise helps to burn off stress and clear the mind, but as exercise energizes the body, don’t exercise too close to bedtime.
18. Sleep in comfortable bed. If your mattress is sagging, makes creaking noises, or if you wake up with stiffness or back pain, it may be time for a new mattress. Avoid waterbeds, as they do not properly support the spine.
19. Go to bed before 11 p.m, because your body performs the majority of its repair and recovery functions during the hours of 11 p.m and 1 a.m.Dr.MercolaDr.Mercola

Berat badan ideal

Ada bermacam-macam versi pengukur berat badan & juga mungkin berbeda sedikit antara pria & wanita. Bisa anda pilih & sesuaikan aja yang pada dasarnya mungkin tidak jauh berbeda.

Berat badan ideal
Rumus umum : (tinggi badan dlm.cm-100) - 10% kg
Rumus broca : wanita = tinggi badan(cm) -100 +/-15%
pria =tinggi badan(cm) -100 +/- 10%
cuma u/pria <160cm & wanita <150cm rumusnya berubah jadi 90% x tinggi badan -100 x 1kg

Rumus WHO :istilahnya IMT (Index Massa Tubuh)/
BMI (Body Mass Index)
= berat badan/ tinggi badan kwadrat
misal : 60/ (1,69x1,69) = 21,01
bila hslnya <18,5 = berat badan kurang
18,5 - 22,9 = normal
23 - 24,9 = normal tinggi
25 - 29,9 = gemuk
>30 = gemuk banget

Berat badan ideal ibu hamil
Rumus WHO : BBIH = BBI + (UH x 0,35)
ket: BBIH=Berat Badan Ideal ibu Hamil yg akan dicari
BBI = Berat Badan Ideal sebelum hamil
UH = Usia ke Hamilan dalam minggu,agar kontrol faktor resiko penambahan berat badan dapat dg.dini diket.
0,35 = Tambahan berat badan kg.per mg.nya(0,35kg), lebih ditekan pada kualitas bukan kuantitas.

Berat Badan Ideal metode Konvensional

Bayi  (anak 1-12 bulan),  BBI= (umur/bulan)/12) +4
Anak (1 - 10 tahun) ,       BBI= {umur (tahun) x 2} + 8
Remaja & Dewasa,          BBI=(TB - 100) - (TB - 100) x 10%
             atau                     BBI= (TB - 100) x 90%

BBI= Berat Badan Ideal
TB = Tinggi Badan (cm)

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