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This is the Ideal Sleep Duration Based on Age!

Posted by rifkihakim88 Tuesday, 12 May 2020 0 comments


Apart from eating healthy foods and exercising, sleep also greatly supports the body to be healthy and keep you fit every day. Sleep with enough time, is needed to reduce the risk of health problems, such as heart disease and diabetes.

Sleep is very necessary to support concentration, creativity, improve mood, and reduce stress. One of the sleep experts, Rob said, there are 16 million people who can not sleep because of insomnia.

According to Rob, one third of a person's life is sleep. To fulfill this, the amount of sleep needed is not the same. Sleep time differences can be adjusted according to age, sex, health conditions, and other factors.

Quoted from The Sun, here is the amount of sleep that is needed according to his age.

1. Babies: When a baby, someone needs as much as 11 hours to sleep at night. Besides night, during the day it takes about 2 hours to sleep.

2. Children: up to age 12 years also still need a lot of sleep. At this age, they need between 9 and 11 hours at night in the day.

3. Teenagers: For generations who like to stay up all night, try to start reducing. Because in a day, at this age need quality sleep for up to 9 hours per night. so that teenagers can concentrate and not easily stressed.

4. Adults: At the age of adulthood, the time for good sleep is also still between 7-9 hours per day. This can increase concentration and body fitness during daily activities.

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Here's Six Health Benefits of Watermelon

Posted by rifkihakim88 0 comments


Watermelon has a high water  content and contains rich nutrients that can provide health to your body.

Plus, calories in watermelons are also quite low, so it is suitable for you who are also dieting. The following are the healthy benefits of watermelon that suits you to make your diet menu:

1. Help the body stay hydrated
Adequate body fluids is one important way to make the body healthier. But when fasting, we certainly feel thirsty and maybe dehydrated.


Therefore, when breaking the fast you can increase the body's fluid needs by consuming watermelons. Watermelon has a water content of 92 percent and can help you feel full faster because of the fiber content and prevent you from 'revenge' eating when breaking.

2. Rich in nutrition
Watermelon is one of the lowest-calorie fruits, around 46 calories per 154 grams. Even lower than low-sugar fruits such as berries.

In 154 grams of watermelon also contains many nutrients such as vitamin C, vitamin A, potassium, magnesium and vitamins B1, B5 and B6. Carotenoid content in watermelons is also high, including beta-carotene and lycopene. Plus, there is citrulline, an amino acid that is quite important for the body.

3. Can prevent cancer
Many researchers have studied the matter of lycopene and other plant compounds in watermelons for anticancer effects. Although it does consume lycopene associated with a reduced risk in some types of cancer, the results are quite random.

The closest is the connection of lycopene with cancer of the digestive system. Lycopene decreases the risk of cancer by lowering the levels of insulin-like growth factor (IGF), a protein involved in cell division. High IGF levels are linked to cancer.

4. Maintain a healthy heart
Heart disease is the number one cause of death worldwide. Lifestyle factors, including diet, can reduce the risk of heart attack and stroke by reducing blood pressure and cholesterol levels.

Some nutrients in watermelon has its own benefits for heart health. Several studies have revealed that lycopene can help lower cholesterol and blood pressure and prevent oxidative damage to cholesterol.

5. Good for skin and hair
Don't you want to keep looking crumpled when fasting? Maybe it's time you increase your consumption of watermelons, because two vitamins contained in watermelon, namely vitamins A and C are important for healthy skin and hair.

Vitamin C helps the body produce collagen, a protein that helps skin elasticity and strengthens hair. Vitamin A helps produce and repair skin cells, so there is no more dry, scaly skin.

6. Helps digestion
Water content in watermelons and fiber which is very high is important for our digestion. Fiber can help smooth digestion, while water helps digestion efficiently.

Eating watermelons or fruits and vegetables rich in water and fiber will greatly help to encourage normal digestive movements.

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