- Hermina Banyumanik<\/a><\/li>
- 30 March 2023<\/li><\/ul><\/div>
Healthy Fit During Fasting<\/a><\/h3>
Hi Hermina Friends\nFasting is an effective detoxification process. Detoxification is the process of removing toxins from the body which comes from food waste, body metabolic waste, pollution, drugs to brain activity which can cause various diseases.\nGood food selection begins at dawn. At dawn it is advisable to consume foods that are sourced from carbohydrates with a lower glycemic index in the amount needed. This can be done, for example, by choosing rice consumption from brown rice rather than white rice, choosing whole wheat bread instead of white bread, and so on. To eat sahur, increase the consumption of vegetables and fruit to meet the needs of vitamins and fiber, and also consume protein-rich side dishes such as chicken, fish or eggs. \n\n Fit during fasting? What should be done to stay fit during fasting?\n Drink enough\nThe need for consumption of drinking water in one day is around 2000-2500 ml a day (approximately 10 glasses). Drink water, especially at night and at dawn for the process of dissolving and removing toxins through urine.\n Eat enough breakfast\nChoose a varied meal menu for breakfast and meet complete nutrition. Tips for eating sahur are not too full because it will make the body weak, and not too little which causes a lack of energy during activities during the day.\n Eat fibrous foods\nChoose foods that are high in fiber such as vegetables and fruits. Foods high in fiber will make your stomach feel full longer.\n Eat vegetables and fruit\nThe goal of consuming vegetables and fruit is to avoid constipation or difficulty having bowel movements.\n Mild exercise\nLight exercise aims to maintain body fitness during fasting and maximize the detoxification process. The ideal exercise is done for 30 minutes before breaking the fast. Light exercise such as walking, cycling and jogging.\n Maintain oral hygiene while fasting\nWhen fasting, all eating and drinking activities stop completely so that the production of the mouth's salivary glands decreases and causes the mouth to become sour and smelly quickly. It is recommended to brush your teeth after eating sahur so that food debris does not rot in the oral cavity.\n Normal activities \n<\/p><\/div><\/div><\/div>
<\/a><\/div>- Hermina Bogor<\/a><\/li>
- 29 March 2023<\/li><\/ul><\/div>
5 Simple Ways to Boost Immunity<\/a><\/h3>
The immune system is your body's natural defense against illness and disease. In order to stay healthy and fight off infections, it is important that we keep our health (our immune system) strong. Here are five simple ways to boost your immune system, including: \n\n \n\n 1. Eat healthy food: Our immune system needs certain vitamins and minerals to function effectively. Make sure to eat nutritious foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Citrus fruits, berries, leafy greens, garlic, ginger, and yogurt are also foods that can boost the immune system. \n\n 2. Stay hydrated: Drinking enough water throughout the day can help flush toxins from the body and keep your immune system functioning properly. Aim to drink at least 8–10 glasses of water per day to keep up with your body's fluid needs and avoid sugary or caffeinated drinks that can dehydrate you. \n\n 3. Get Enough Sleep: Lack of sleep can weaken your immune system and make you more susceptible to illness. Sure you get 7-8 hours of sleep per night, and try to keep your sleep schedule regular. \n\n 4. Exercise regularly: Exercise can help boost your immune system by improving circulation and increasing white blood cell production. Aim to exercise for at least 30 minutes every day, whether it's just a walk around the neighborhood or a more intense workout. \n\n 5. Manage stress: Stress can weaken your immune system and make you more susceptible to illness. Try to engage in relaxation techniques such as meditation or yoga; take breaks during the day to do something you enjoy; and make time for hobbies or activities that help you unwind. \n\n \n\n By taking simple steps to boost your immune system, you will be better equipped to stay healthy and fight off infections. And if you have any complaints, please consult a doctor immediately. \n<\/p><\/div><\/div><\/div>
<\/a><\/div>- Hermina Podomoro<\/a><\/li>
- 24 January 2023<\/li><\/ul><\/div>
Know the Important Role of Nutrition in Improving the Immune System<\/a><\/h3>
The immune system or the immune system is the body's ability to fight infection and eliminate the work of toxins in the body. \n\n \n\n How the Immune System Works: \n\n \n \n Bacteria and other pathogens can enter the body through wounds on the skin/mucosa surface. \n \n \n The natural immune system will respond by releasing factors that trigger immune cells to the injured/sick area. \n \n \n Neutrophils which include white blood cells will secrete substances that can kill and decompose pathogens / germs. \n \n \n Neutrophils and the body's natural immune system called macrophages will eliminate pathogens by "digesting" or what is called phagocytosis. \n \n \n Macrophages produce hormones called cytokines that trigger the immune system and tissue repair. \n \n \n The work of the immune system will last until the pathogen/germ dies and the process of repairing damaged tissue is complete. \n \n \n\n \n\n Nutrition is a substance that comes from food that has been digested and processed in the body so that it becomes a substance that is useful for maintaining and forming body tissues, regulates physiological systems in the body, produces energy and protects the body from disease. \n\n \n\n Important Micronutrients For Immunity: \n\n \n \n Vitamin A: Plays a role in the formation of the immune system and antioxidants → Papaya, carrots, apricots, sweet potatoes, eggs, cheese, melon, broccoli, meat, etc. \n \n \n Vitamin E: Acts as an antioxidant, Increases immune cells → Nuts, avocados, broccoli, olive oil, peppers, salmon, shrimp, etc. \n \n \n Vitamin C: Collagen synthesis (maintains skin surface) and as an antioxidant → Oranges, tomatoes, kiwi fruit, strawberries, guava, cauliflower, broccoli, papaya, etc. \n \n \n Selenium : Helps maintain the integrity of cell membranes and protects DNA in body cells from damage → Shellfish, tofu, tuna, shrimp, mushrooms, nuts, eggs, oats, etc. \n \n \n Zinc: Plays a role in the formation of antibodies > Nuts, spinach, asparagus, red meat, chicken, salmon, mushrooms, sesame, broccoli, etc. \n \n \n Iron : Plays a role in the formation of immune cells > Spinach, broccoli, potatoes, almonds, bananas, avocados, chicken, red meat, liver, egg yolks, shrimp, etc. \n \n \n Vitamin D : Helps macrophages work to digest pathogens Salmon, tuna, sardines, egg yolks, cod liver oil, milk, cheese, mushrooms, oatmeal, etc. \n \n \n Glutamine : As a building block for various body tissues, including immune cells > Broccoli, cabbage, red meat, cheese, smoked asparagus, eggs, milk, salmon, oranges, chicken, etc. \n \n \n Vitamins B6, 9, 12: Help to produce antibodies > Eggs, chicken, milk, cheese, seafood, salmon, red meat, carrots, cabbage, corn, potatoes, etc. \n \n \n Copper : Helps regulation and formation of immune cells and cytokine hormones > Nuts, mushrooms, liver, clams, almonds, shrimp, eggs, etc. \n \n \n\n \n\n Maintain Food Nutrition and Maintain Lifestyle: \n\n \n \n Consumption of balanced food nutrition \n \n \n Limit the use of sugar, salt, and fat \n \n \n Take multivitamin supplements if needed \n \n \n Avoid smoking and drinking alcohol \n \n \n Get enough rest and sleep \n \n \n Relax and control your emotions \n \n \n Physical activity \n \n \n\n \n\n Routinely consulting the nutritional health of Hermina's friends to the Clinical Nutrition Specialist Doctor at Hermina Podomoro Hospital is highly recommended to be able to monitor the nutritional needs needed by the body. So that proper handling if found a problem that occurs in the body. \n<\/p><\/div><\/div><\/div>
<\/a><\/div>- Hermina Tangerang<\/a><\/li>
- 16 November 2022<\/li><\/ul><\/div>
Diet Tips for People with Type 2 Diabetes Mellitus<\/a><\/h3>
Diabetes is a group of metabolic diseases with the characteristic hyperglycemia resulting from defects in insulin secretion, insulin action, or both of them. Here are some diet tips for diabetics.. \n\n \n\n Diet Goals: \n\n \n Short term goals: eliminate DM complaints, improve quality of life, and reduce acute complications. \n Long-term goal: prevent and delay the progression of complications of microangiopathy and macroangiopathy \n Ultimate goal: reduce the morbidity and mortality of DM \n \n\n \n\n Prinsip Diet : \n\n \n The number of calories is determined according to age, gender, weight, TB, daily activities, and body condition. \n Limiting added sugars, such as granulated sugar, brown sugar, rock sugar, and honey \n Consume enough protein as needed. \n Limit your intake of saturated and trans fats. \n Consume enough fiber. \n \n\n \n\n Recommended Food Ingredients: \n\n \n Protein sources:\n\n \n Animals: lean meat, skinless chicken, fish, eggs. \n Tempeh, tofu, oncom, and nuts (mung beans, red beans, and soybeans) \n \n \n Low-cholesterol eggs or egg whites \n Vegetables: kale, leaf beans, oyong, cucumber, tomatoes, water squash, cauliflower, radishes, mustard greens, lettuce, celery, and eggplant. \n Fruits or juices: Siamese oranges, apples, papaya, melon, guava, salak, watermelon, and star fruit \n Low-fat milk \n \n\n \n\n Restricted Food Ingredients: \n\n \n Rice, steamed rice, porridge, wheat or white bread, pasta, corn, potatoes, sweet potatoes, and taro, oatmeal, cereals, noodles, sticky rice, and macaroni are all carbohydrate sources. \n Limiting added sugars, such as: granulated sugar, brown sugar, rock sugar, and honey \n Animal protein sources high in saturated fat (corned beef, sausage, sardines, brain, offal) \n Fruits: pineapple, grapes, mango, soursop, banana, avocado, sapodilla \n Full milk (full cream), cheese, and mayonnaise \n Fried foods and those that use thick coconut milk \n \n\n \n\n Avoided Food Ingredients: \n\n \n Sugar, brown sugar, rock sugar, honey \n Sweet foods and drinks include: shredded beef, beef jerky, cake, sweet cakes, lunkhead, tarcis, syrup, sweet jam, chocolate, candy, sweetened condensed milk, soft drinks, and ice cream. \n Preserved fruit such as candied fruit or canned fruit. \n Drinks containing alcohol \n \n\n \n\n \nHow to Set a Diet: \n\n \n Eat according to the amount and distribution of foods that have been determined in the diet list, especially for patients who use insulin or anti-diabetic drugs. \n To get a variety of menus, use the exchange list. \n Increase the consumption of vegetables and fruit. \n Maintain a disciplined diet to achieve a healthy weight. \n \n\n \n\n Things that need to be considered : \n\n \n Besides dieting, do regular exercise. \n Be aware of the possibility of hypoglycemia.\n \n Hypoglycemia is a condition when the sugar level in the blood is below normal. Hypoglycemia that is treated too late can result in loss of consciousness, seizures, and permanent brain damage. \n \n \n \n\n \n\n Symptoms of Hypoglycemia: \n\n \n Easily hungry \n Difficulty concentrating \n A cold sweat \n Heart beat \n Dizzy \n Weak \n The eyes are dizzy. \n \n\n \n\n Balance it with exercise. \n\n Physical exercise is one of the pillars in the management of type 2 diabetes. Regular physical exercise program: 3-5 days a week for 30-45 minutes, or a total of 150 minutes per week. Physical exercise, apart from maintaining fitness, can also reduce body weight and improve insulin sensitivity, thereby improving blood glucose control. \n\n For people with diabetes, you can do light exercise, such as walking, fast walking, swimming, or cycling. \n<\/p><\/div><\/div><\/div>
<\/a><\/div>- Hermina Arcamanik<\/a><\/li>
- 13 June 2022<\/li><\/ul><\/div>
Underweight or overweight<\/a><\/h3>
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<\/a><\/div> - 13 June 2022<\/li><\/ul><\/div>
- 16 November 2022<\/li><\/ul><\/div>
- 24 January 2023<\/li><\/ul><\/div>
- 29 March 2023<\/li><\/ul><\/div>
- 30 March 2023<\/li><\/ul><\/div>