Sunshine is the best vitamin D

HealthyKnows is an online vitamin store that provides vitamin D supplements, vitamins D food, and the most up-to-date information on the benefits of vitamin D. We also offer healthy lifestyle tips to help you ensure you're getting enough sunshine.

Why does my body need vitamin D?

Vitamin D helps maintain bone health and muscle function, helps protect against degenerative diseases like cancer and heart disease, is critical for immune system function, and is involved in autoimmune responses.

What are the best sources of vitamin D?

The best source of vitamin D is sunshine! Think about it - humans have evolved to live near the equator where we would be exposed to sunlight all day long. We also get small amounts through our diet, but it's never enough so supplements are key!

Can I take too many vitamins?

It's possible to take too much of any supplement, but it doesn't happen very often because people typically adjust their doses downward when they experience any negative effects.

Vitamin C Nutrient for Human Body

 

Vitamin C is an important nutrient for the human body. It helps form collagen fibers, which are found in virtually every human tissue and organ. It also helps make neurotransmitters, such as norepinephrine and dopamine, which help control your mood and other important functions.

The best vitamin c supplement

A healthy diet provides over 90 percent of the recommended daily allowance (RDA) of vitamin c, but our bodies can't produce it on their own. That's why we've created a supplement that contains 200 mg of vitamin C per tablet to ensure you're getting what you need to maintain healthy bones, teeth and gums while fighting off illnesses and free radicals that damage cells.

What is vitamin c?

Vitamin C is a water-soluble nutrient found in fruits and vegetables such as oranges, kale, broccoli and strawberries. It's also found in some foods such as milk, eggs and cereal grains - but not enough to provide all the Vitamin C you need each day!

What do I get?

Each purchase includes: 1 bottle of our high-quality supplement

6 Facts about Stomach Acid: It can go up and down, these are the symptoms and how to deal with it

 6 Facts about Stomach Acid: It can go up and down, these are the symptoms and how to deal with it

 Stomach acid rising or falling often feels uncomfortable and interferes with our activities. If left untreated, it can lead to serious health conditions. So, how to deal with stomach acid that suddenly rises or falls?

Stomach acid is a watery, colorless liquid produced by the lining of the stomach. This liquid is highly acidic and is produced to break down food to make digestion easier. Acidic fluids also help the body absorb nutrients more easily as food moves through the digestive tract.

To break down anything from meat to fibrous vegetables and fruits, stomach acid must be very acidic. Although very acidic, the body is designed to handle normal levels of stomach acid so as not to cause illness or certain health complications.

However, sometimes there are serious problems or conditions in the body that cause the body to have gastric juices with low or high acidity levels which can cause disease or complications.

1. What is the normal level of acid?

Some of the functions of stomach acid in the body, namely breaking down the food consumed into particles that are easier to digest and acting as the first line of defense against pathogens and microbes that can cause disease.

The acidity of gastric juice is measured on a pH scale. This scale ranges from 0 to 14. The lower the pH level, the stronger the acid level of the liquid.

Stomach acid has a pH between 1 and 2 which means it is quite acidic. Stomach acid, which is normal, has a pH balance only one or two points higher.

2. What if you have high stomach acid?

If the level of acid in gastric juices is too high, the mucous membranes in the stomach can stop working so that acid levels can cause a number of complications, such as:

Indigestion

Acid reflux disease or acid reflux

Gastroesophageal reflux disease (GERD)

Symptoms of high stomach acid include:

Nausea or vomiting

Bloated

Stomach discomfort that gets worse when the stomach is empty

Diarrhea

Decreased appetite

Sudden weight loss

3. How to deal with low stomach acid

The appropriate treatment for low stomach acid depends on the cause.

Your doctor may prescribe hydrochloric acid supplements that can increase the pH level of stomach acid and medications with the enzyme pepsin. This enzyme helps increase stomach acidity.

Other treatments that can be done, namely:

Antibiotics to treat infections that cause low stomach acid

Diet and taking supplements for stomach acid

Reduce stress

4. What if you have low stomach acid?

It is normal for a person's stomach acid levels to fluctuate all the time. In certain situations, such as stress or being on medication, it can cause low stomach acid. This is because the body cannot produce as much stomach acid or hydrochloric acid as possible.

The following are symptoms of low stomach acid:

Frequent burping

Bloated

Stomach ache

Indigestion

Diarrhea

Having indigestion

Nausea accompanied by vomiting

Frequent urination

Hair loss

Chronic low stomach acid can have serious health implications. Early symptoms of this condition, such as difficulty digesting food and absorbing nutrients the body needs. If not treated immediately can increase the risk of infection and chronic health problems.

5. How to deal with high stomach acid

High stomach acid is most often treated with medications, such as proton pump inhibitors (PPIs), which work to lower stomach acid.

Other treatments that can be done depending on the cause of high stomach acid, usually consist of:

Taking antibiotics from the doctor

Changes in diet

Surgery to remove tumors in the abdomen (gastrectomy) or the vagus nerve (vagotomy)

6. Causes stomach acid to go up or down

Stomach acid rise or fall can be caused by a number of conditions, such as taking certain medications, and lifestyle factors.

Certain conditions that may increase your risk of low stomach acid include:

Born prematurely

Undergo stomach surgery

Experiencing high levels of stress

Lack of nutrients, especially zinc

Having an infection caused by Helicobacter pylori

Have a chronic disease

While the causes of high stomach acid include:

Excess production of certain hormones that can trigger the production of stomach acid

Production of stomach acid after stopping drugs to lower stomach acid

Helicobacter pylori infection

Experiencing gastric outlet obstruction

Tumors, but high stomach acid caused by tumors is rare

How Long Should We Exercise? This is the Best Duration for Beginners

How long should we exercise? In general, a person does exercise in the morning, afternoon, or evening.

Usually, this exercise time adjusts to your busy schedule and schedule. Quoting from the official website of the Ministry of Health, people who exercise in the morning will have greater enthusiasm and energy when carrying out activities that day.

Meanwhile, exercising in the afternoon can help improve sleep quality at night. Even so, it is also recommended to avoid all forms of sports activities when approaching bedtime.

So, how long should we exercise?

Actually, exercising does not have to go to the gym or fitness center. Activities such as brisk walking, going up and down stairs, or jogging can also stimulate the body's overall metabolism.

Still from the same source, how long we should exercise is 30-60 minutes per exercise. The frequency can be done 3-5 times per week by doing aerobic and anaerobic exercise with an intensity of 60-80 Maximum Heart Rate (DJM).

During this exercise, we must also intersperse with sufficient rest time so that the body has time to recover.

The Directorate General of Health Services at the Ministry of Health said that sports need to be carried out in stages. Start by heating for 5-10 minutes and then cooling down for 5 minutes.

In exercising, one also needs to avoid 'overused injury', ie injuries due to excessive intensity and duration of exercise. According to the Ministry of Health, increasing the length of time exercising does not always give better results than exercising in a short time.

• How many minutes of exercise for beginners?

For beginners, the Ministry of Health suggests setting targets per week according to ability. Therefore, it is important to pay attention to the initial level of ability before determining the level of frequency in exercising.

Beginners can start exercising 10 minutes per day for a week. After that, you can only increase the target until it reaches the optimum.

After doing exercise regularly, we need to do an evaluation. It is also important to exercise according to your physical condition.

Well, now it's been answered how long we should exercise. Don't let your exercise be too much or even less!

Do You Need to Walk 10 Thousand Steps to Stay Fit?

Ever heard of the advice to walk 10,000 steps per day? It turns out that the recommended 10,000 steps per day for health is based more on history than research.

According to Dr I-Min Lee, a professor of epidemiology at the Harvard T.H Chan School of Public Health and an expert in step counting and health, the 10,000-step target first became popular in Japan around 1960.

 At that time, a watchmaker wanted to take advantage of the citizens' interest in the importance of the sport after the 1964 Tokyo Olympic Games by mass-producing pedometers, which when written in Japanese, resembled people walking.

 The device, also known as the '10,000 step meter', has so far succeeded in instilling the goal of walking 10,000 steps per day in the minds of people around the world and in fitness trackers.

 However, as quoted from the New York Times, currently experts state that walking up to 10,000 steps is not the only way to improve fitness.

 A 2019 study by Dr Lee and his colleagues found that women in their 70s who regularly walked at least 4,400 steps per day reduced their risk of premature death by 40 percent, compared with women who walked 2,700 steps or less. per day.

 The risk of premature death decreased in women who walked more than 5,000 steps per day, but the benefits would not increase even if they could reach 7,500 steps per day.

This means that older women who walk less than half of the 10,000 steps a day tend to live longer than those who walk less often.

 Another study conducted in 2020 of nearly 5,000 middle-aged men and women of various ethnicities, found that 10,000 steps per day is not a prerequisite for longevity.

 In the study, people who walked about 8,000 steps per day were more likely to die prematurely from heart disease or other causes than people who walked 4,000 steps a day.

 However, there is nothing wrong if a person walks more than 10,000 steps per day. However, the more steps when walking, does not mean it will provide more benefits as well, including protection against premature death.

 Another popular study conducted in Ghent, Belgium in 2005 that examined a one-year sample of walking 10,000 steps per day found that only about eight percent of the sample had reached the daily goal by the end of the study.

 Even so, Dr Lee emphasized, there is nothing wrong if someone has a goal to walk how many thousand steps a day. However, the recommended physical activity by the US Government or other countries is to exercise at least 150 minutes per week or 30 minutes per day.

 If calculated in terms of the number of steps walked each day, then 150 minutes of exercise per week is equivalent to walking about 16,000 steps per week or 2,000-3,000 steps per day.

Natural Ulcer Remedies That Can Be Taken in the Kitchen

image source : Health Kompas

 Boils are red bumps on the skin that are filled with pus and cause pain. For those of you who are looking for an ulcer remedy, some of the home ingredients below can be tried.

However, before discussing ulcer medicine, there are a few things you need to know about this disease. Never try to squeeze or squeeze the boil, as this can make the skin disease worse.

Boils can appear due to infection with Staphylococcus aureus bacteria in the hair follicles, so that the skin swells, fills with pus, and causes pain. Boils can appear anywhere on the skin, but they are most common in areas that are prone to sweating and are covered with hair.

Here are some natural boils that you can try at home.

1. Epsom salt

Ulcer medicine that can be tried is Epsom salt. This salt can help drain the pus and allow the boil to drain.

Dissolve Epsom salt in warm water. Then compress the boil with Epsom salt water solution for 20 minutes. Do this at least 3 times a day until the boil is gone.

2. Tea tree oil

The next boil remedy is tea tree oil or tea tree oil. This oil has strong antibacterial and antiseptic properties to treat the bacterial infection that causes boils.

However, this oil should not be applied directly to the skin, because it can cause a burning effect. You can mix five drops of tea tree oil with one teaspoon of coconut oil or olive oil.

Apply diluted tea tree oil to a cotton swab, then apply it to the affected skin 2-3 times a day. Do this step until the boil disappears.

3. Neem Oil

Neem oil has antiseptic, antibacterial, and antimicrobial properties that can help treat skin infections, including boils.

Uniquely, turmeric powder for the treatment of boils can be done in two ways, namely drunk or applied to the surface of boils. To consume it, you can boil a teaspoon of turmeric powder in water or milk, and drink it 3 times a day after it cools down.

If you want to apply it, first mix turmeric powder with water or ginger so that it becomes like a dough, then apply it on the boil at least twice a day.

4. Warm compress

Quoted from Healthline, warm compresses can help increase the circulation of white blood cells and antibodies to the stimulated area to fight infection. Do this 3-4 times a day with 20 minutes of each compress, until the boil disappears.

5. Castor oil

Castor oil contains a compound called ricinoleic acid. These compounds have strong anti-inflammatory properties.

In addition, castor oil also has antibacterial properties so it can be used as an ulcer medicine. You can apply it directly to the boil at least 3 times a day until the boil is gone.

6. Turmeric Powder

The antibacterial and anti-inflammatory properties of turmeric powder can help heal boils.

To use, you can apply it directly to the boil. Do this 3-4 times a day.