KEWENANGAN PEJABAT PENGAWAS LINGKUNGAN HIDUP

Kewenangan Pejabat Pengawas Lingkungan Hidup (PPLH), antara lain :

1. Pemantauan usaha atau kegiatan yg potensi mencemari

   atau merusak lingkungan;

2. Meminta keterangan kpd Penanggung jawab usaha/ kegiatan;

3. Membuat salinan dari dokumen/membuat catatan;

4. Memasuki tempat tertentu yg diduga sbg sumber pencemaran

   /perusakan lingkungan;

5. Mengambil Contoh;

6. Memeriksa peralatan atau instalasi dan atau alat transportasi;

7. Meminta keterangan pihak terkait.

Sumber : 

Pasal 74 Undang-Undang No. 32 Tahun 2009 tentang Perlindungan dan Pengelolaan Lingkungan Hidup

INSTRUMEN PENGENDALIAN PENCEMARAN DAN KERUSAKAN LINGKUNGAN HIDUP

Instrumen pengendalian pencemaran dan kerusakan lingkungan hidup, antara lain :

1. Pencegahan, terdiri dari :

•  KLHS
•  Tata Ruang
•  Baku Mutu Lingkungan
•  Kriteria Baku Kerusakan
•  AMDAL
•  UKL/UPL
•  Perizinan
•  Instrumen Ekonomi Lingkungan
•  Peraturan dan Undang-Undang Berbasiskan LH
•  Anggaran Berbasiskan LH
•  Analisa Resiko Lingkungan
•  Audit Lingkungan

2. Penanggulangan, terdiri dari :

• Pemberian informasi

• Pengisolasian pencemaran dan/atau kerusakan

3. Pemulihan, terdiri dari 

• Penghentian Sumber Pencemaran

• Remediasi

• Rehabilitasi

• Restorasi

PELARANGAN UNTUK APLIKASI LAHAN (KEPUTUSAN MENTERI LINGKUNGAN HIDUP NOMOR 29 TAHUN 2003

žDilarang melaksanakan aplikasi lahan pada —:

1. Lahan gambut 
2. Permeabilitas lebih besar dari 15cm/jam
3. —Kedalaman air tanah kurang dari 2 meter
4. —Konsentrasi BOD > 5.000 mg/L
5. žTidak terjadi run off ke sumber air
6. žTidak melakukan pemanfaatan limbah di tempat lain
7. žTidak melakukan pengenceran limbah
8. žTidak melakukan pembuangan limbah ke sumber air dengan kualitas yang melebihi BMAL 

BELAJAR TENTANG OLAH RAGA UNTUK MANAJEMEN KESEHATAN PENDERITA GULA DARAH (DIABETES)

Why Do Strength Training?

If you have diabetes, you know the importance of controlling your blood sugar. But did you know that strength training can play a starring role? Simple moves done regularly can prompt your muscles to absorb more sugar. You'll also burn more calories around the clock when you take up strength training. Your mood, cholesterol levels, and blood pressure may improve, too.

Most people with diabetes can work out safely, but check with your doctor first. You should aim for strength training at least twice a week, and cardio either 5 days a week for 30 minutes, or 3 days for 50 minutes. Always exercise caution, and if a move doesn't feel right, check with a fitness expert. Flexibility work can be helpful too, especially if you haven't broken a sweat in a while.

Your Strength Training Routine

Get ready to learn 10 at-home exercises that work your major muscle groups. For each one, begin with one set of 10-15 repetitions. Rest 30-120 seconds before the next move. Start with resistance bands or light dumbbells that allow you to focus on form. When you can do two or three sets easily, grab heavier weights. You should eventually use weights that you can lift only 8-10 times in the first set.

Upper Body: Standing Biceps Curl

Grab a dumbbell in each hand, and stand with your palms facing your thighs. Squeeze your biceps as you lift the weights. On the way up, your forearm should rotate so your palms end up facing your shoulders at the top. Lower the weights slowly to starting position. Control your movement on the way down, so momentum doesn't take over.

Upper Body: Triceps Extension

Stand with one foot slightly in front of the other, and hold a single dumbbell with both hands wrapped around the handle. Slowly raise the dumbbell overhead. Straighten your elbows as you raise the weight toward the ceiling. Slowly bend your elbows and lower the weight behind your head. Keep your upper arms still and vertical to the floor. Keep your shoulder blades down and back as you repeat.

Upper Body: Shoulder Press

You can do the shoulder press while sitting or standing. Hold a dumbbell in each hand, and raise them until they are level with your ears. Your elbows should be bent at a 90-degree angle. This is your starting position. Now push the weights up, until your arms are fully extended. Slowly lower to the starting position.

Upper Body: Chest Press

Lie on your back with your knees bent and your feet flat on the floor. Hold a dumbbell in each hand at chest level and raise them above your chest until your elbows are straight but not locked. Pause a second and then slowly lower the weights toward your chest.

Upper Body: Seated Row

Sit on the floor with your feet together and your knees bent. Hold a dumbbell or the end of a resistance band in each hand with your arms straight in front of you, palms facing each other. Keeping your back straight, bend the elbows as you pull the weights/bands to your sides. Keep your elbows close to your body, and slowly straighten your arms.

Core: Classic Crunch

Lie on your back, feet flat on the floor, knees bent. Put your hands behind your head. Pull your shoulder blades together and your elbows back. The elbows should aim sideways and stay there throughout the exercise. Squeeze the abs, and curl your shoulders and upper back off the floor. Lower slowly, keeping your lower back pressed to the floor at all times.

Core: Plank

Lie face down with your elbows directly under your shoulders, palms down, and your toes tucked under. From this starting position, tighten your abs as you lift your torso and thighs off the floor. You'll be supported by only your toes and forearms. Hold this position for 5 seconds or more. Keep the back straight as you slowly lower to the starting position.

Lower Body: Squat

Stand with your feet shoulder-width apart. Bend your knees and lower yourself as if you were sitting in an imaginary chair. Your thighs should be parallel to the ground, and your knees should not push forward past your toes. Lean forward slightly as you stand back up. You can also do squats while leaning against a stability ball placed between your back and a wall.

Lower Body: Lunges

Stand with your legs shoulder-width apart, and step your right leg back, bending the knee toward the floor without allowing it to touch. Your left thigh should be nearly parallel with the floor. Press down on the left heel and bring the right leg back to a neutral stance. Do 8-12 repetitions, and then change sides, stepping back with the left leg. To make the lunges more challenging, hold a dumbbell in each hand.

Lower Body: Hamstring Curl

Hold on to the back of a chair. Flex your left foot and bend the knee, bringing your heel toward your buttocks. Keep your right leg slightly bent. Lower your left foot to the floor. Do 8-12 reps, and then repeat with the right leg. To make this exercise more challenging, ask your doctor if it is safe for you to wear ankle weights.

Strength Training and Blood Sugar

If you take certain diabetes medications, you may need to take precautions to prevent a dangerous drop in blood sugar (hypoglycemia). Ask your doctor if you should check your blood sugar or eat a snack before working out. Keep snacks or glucose tablets with you when you're exercising, in case you develop symptoms of low blood sugar, such as shaking or weakness.

Strength Training and Insulin

If you take insulin, you may need to adjust the dose before and after exercise. Begin with a gentle workout to see how it affects your blood sugar. Check your levels before, during, and after exercise. If you work out within an hour or two of a meal, you may need to reduce your mealtime insulin dose. Check with your doctor before making any insulin changes. Oral diabetes medicines may also need to be lowered when you exercise.

Who Should Not Lift Weights?

Weightlifting is not recommended for people with diabetes-related eye problems (such as retinopathy) that are not being treated. Likewise, very intense cardio work is not a good idea with untreated retinopathy. Both can increase pressure in the eyes. If you have nerve damage in your feet, sitting or lying on the floor may be a better bet than standing. Remember, check with your doctor before beginning a fitness program.

Sumber :http://www.webmd.com/diabetes/ss/slideshow-diabetes-strength-training

BELAJAR TENTANG KADAR GULA DARAH (DIABETES) DI PAGI HARI

Q. Why does my blood sugar spike in the morning?

A. There are many reasons for a high reading.

First, look at food. What you ate the night before may be behind the blood sugar spike -- for example, if you ate much more than you usually eat, or if the amount of food was more than your medications are made to handle.

A second cause could be your medicine. Perhaps the medications you take aren't lasting through the night, or the dose isn't high enough to keep your blood sugar in check. Another possibility is one that happens naturally in the body in response to low blood sugar. When your blood sugar drops, your body releases stored sugar -- mainly from the liver -- and overcompensates. If your blood sugar level drops in the middle of the night, this overproduction of sugar can cause a high level in the morning. This is called the Somogyi effect. When your blood sugar is low, it's best to eat about 15 grams of carbohydrates, and then wait 15 minutes before repeating the process.

Or, the spike could be due to the release of hormones between 4 a.m. and 7 a.m. that raise blood sugar. Your body needs to balance these high hormone levels by making more insulin. When it can't make enough insulin to compensate, your blood sugar will be high. You may need to manage the timing or amount of your medicine.

The risk of having high blood sugar in the morning is that it can raise your average blood sugar levels, as measured on the hemoglobin A1c test. And starting out high in the morning means you'll have to work harder to keep your blood sugar in range for the rest of the day.

The first thing to do is find out what caused the blood sugar increase. Talk with your diabetes team ahead of time, so if you wake up and your blood sugar is high, it's not a panic situation. Know your target blood-sugar range and exactly what to do when it's elevated. Ask your diabetes educator and doctor when to call the office or adjust your medicine dose -- for example, if your blood sugar is over a certain level for a predetermined amount of time.

Create a diabetes plan with your team, and then be ready to adjust that plan, because diabetes can change over time.

Sumber : http://www.webmd.com/diabetes/features/blood-sugar-spike-morning?src=RSS_PUBLIC

MANAJEMEN KESEHATAN TERHADAP SAKIT TULANG BELAKANG ATAU PINGGANG

Lower back pain can come from all sorts of sources, and there’s no one universal cure. Many people go through a process of trial and error when it comes to finding relief for their lower back pain, and medical approaches can be frustrating, focusing on addressing anatomical issues when there may be more at play.

A well-rounded, holistic approach is best when dealing with any kind of unexplained pain, especially lower back pain. Here are some lesser-known methods for dealing with this aggravation:

1. Release Endorphins

Endorphins are “feel-good” hormones produced naturally by your body, and their effect can be just as strong as that of any prescription pain medication(1). Endorphins help block pain signals and alleviate stress, anxiety and depression – all of which are associated with chronic back pain.

To release these feel-good messengers, try these time-tested methods:

• Aerobic exercise
• Massage therapy
• Deep breathing
• Meditation
• Acupuncture
• Laughing and smiling
• Eating dark chocolate
• Listening to music you love
• Being social

2. Make Sure You Get Enough Sleep

Pain is the number one cause of insomnia when it comes to medical conditions – many patients with lower back pain also suffer from sleep disorders. But not getting enough sleep can aggravate back pain, creating a vicious cycle which makes treatment less effective and pain worse(2). When treating your chronic back pain, it’s important to get enough rest.

Cutting back on caffeine can help you get a good night’s sleep, but it’s also important to practice good “sleep hygiene” – keeping a regular sleep schedule, not taking electronics like your laptop or phone to bed with you, and not eating immediately before bed. You can also try drinking tart cherry juice.

3. Build Your Muscles

The muscles in your back and abs have an important role to play in supporting your spine. If these muscles don’t get a regular workout, you’re at risk for developing back pain(3). Make sure you work out the muscles in your back and abs regularly.

Read more: 7 Easy Stretches For Better Flexibility And Complete Lower Back Pain Relief

4. Hamstring Stretches

This one is easy – gentle hamstring stretches are one of the simplest things you can do to help with lower back pain. Tight hamstrings can place stress on your lower back, placing you at risk for lower back pain(4). To avoid this, you should perform gentle hamstring stretches at least twice a day.

5. Keep Your Brain Active

Many pain specialists feel that pain is more complex than we may realize. Our brain’s activity can play a major role in how we interpret and process pain signals, as well as how we perceive our pain.

The good news is that mindfulness exercises have been shown to help significantly with pain management(5), indicating that there are things we can do to help our brain process pain better. Developing these skills can go a long way towards helping to manage chronic back pain.

Keeping A Balance

Chronic pain can wreak havoc on your daily life, so it’s important to maintain a healthy balance between work, rest and play even when you’re experiencing pain.

Maintaining relationships with people, staying active, and staying engaged with your life is crucial for living well with a chronic pain condition.

It is possible to live well with chronic back pain – many people manage this every day – but it takes commitment and effort. With these techniques, you can be on your way to a life less affected by regular pain.

Sumber : http://dailyhealthpost.com/6-lesser-known-ways-to-deal-with-lower-back-pain/

MANAJEMEN KESEHATAN OTAK TERHADAP TEKANAN PIKIRAN ATAU STRESS

Not all stress is bad for you. Some forms of stress serve to sharpen your focus and push you to act in the moment – like the stress you feel when you’re under a deadline at work, or when your child is crying. But there are two types of stress that can, essentially, damage your brain: acute stress and chronic stress.

Acute stress isn’t necessarily bad; it’s only when the stress is associated with a traumatic event that it becomes damaging and can lead to post-traumatic stress disorder, or PTSD.

On the other hand, chronic stress can be fatal; it makes you more vulnerable for all kinds of diseases, from the common cold to certain types of cancer(1). People who experience chronic stress are more likely to smoke and consume alcohol(2), two major health risk factors. In fact, a staggering ninety percent of doctor’s visits are for complaints that are or may be stress-related(3).

Chronic Stress And Your Brain

There is evidence that chronic stress alters the way your brain functions as well. People dealing with chronic stress may experience obvious symptoms like forgetfulness, worry, and anxiety, but the majority of the impact happens behind the scenes – carried out in the way your brain works.

The overproduction of stress hormones can impact the way you feel and behave on a fundamental level. When your brain becomes overwhelmed with stress hormones on a chronic basis, it can have a whole host of side effects. Here are some of the long-term symptoms of chronic stress:

1. Chronic Stress Makes You Tired

Overproduction of the stress hormone cortisol, which is caused by chronic stress, can lead to many health problems – heart disease, cancer, and diabetes, for example(4) – but the main symptom of too much cortisol is that it overwhelms your adrenal glands, leaving you feeling exhausted.

2. Chronic Stress Makes You Emotional And Forgetful

Forgetfulness is one of the most common signs of stress – you misplace your keys and forget doctors appointments, all of which only adds to the stress you feel(5). But chronic stress can also weaken factual memories and interfere with critical thinking(6).

3. Stress Kills Brain Cells – And Halts The Production Of New Ones

If you’re experiencing chronic stress, it may be quite literally killing your brain. Cortisol produces a surplus of the neurotransmitter glutamate, which creates free radicals that kill brain cells(7). This would be fine if the brain were able to replace these cells like it should – but when you’re under chronic stress, it just can’t; cortisol also halts the production of another neutrotransmitter, brain-derived neurotrophic factor (or BDNF) which is integral to the production of new brain cells(8).

4. Chronic Stress Elevates Your Risk For Mental Illness

Because chronic stress affects your neurotransmitters, including dopamine and serotonin, those experiencing chronic stress are at a greater risk for developing mental illnesses like depression(9) and anxiety disorders like obsessive-compulsive disorder.

5. Chronic Stress Makes You Less Intelligent

Or at least, it makes it harder for you to act on your intelligence – in times of stress, we tend to seize up. You’ve probably experienced this before, in job interviews, exams, or when faced with situations like public speaking.

This kind of thing is an evolutionary development left over from more primitive times – when our ancestors were faced with fight-or-flight situations, it was helpful to have a mechanism that allowed stress to override rational thought and allow instinct and training to take over.

But in modern life, this is rarely useful; stressful situations tend to be when we need our rational mind the most. Chronic stress can impact your cognitive function(10) significantly, leaving you feeling “dumber” than you otherwise would.

Reducing Your Stress Levels

If you’re concerned about the effects of chronic stress in your life, you probably should be – many people experience chronic stress and feel the effects of it. But there are things you can do to reduce the impact of chronic stress on your brain and body.

First, make sure you eat plenty of antioxidant-rich foods – fresh fruits and leafy green vegetables, dark chocolate, even green tea is rich in antioxidants.

You can also give your neurotransmitters a boost by getting daily physical exercise – even a 20-minute walk each day can make a difference. While you’re at it, you can incorporate mindfulness exercises into your physical exercise routine; studies have shown that these kinds of exercises reduce stress significantly(11).

Managing stress well can mean the difference between a healthier life and a life spent plagued with illness and cognitive impairment. It’s in your best interest to learn to manage your stress in positive ways.

Sumber : http://dailyhealthpost.com/5-ways-chronic-stress-is-destroying-your-brain-and-how-to-protect-yourself-against-it/

BELAJAR TENTANG MEKANISME PENYAKIT GULA DARAH ATAU DIABETES

Diabetes is a disease that affects nearly 10% of the U.S. population, and yet it’s a disease that so few people understand.

Here are a few important facts you need to know about diabetes:

1. Diabetes is caused by resistance to insulin.

Insulin is the hormone that regulates blood sugar. When you eat food, your body turns carbs and fats into blood sugar. When sugar levels rises, insulin helps to lower blood sugar. Persistent high levels of blood sugar cause your body to become desensitized to the messages transmitted by insulin, thus causing you to become insulin-resistant.

2. A surprising number of people in the U.S. have diabetes and don’t know it.

According to the CDC, roughly 8.1 million diabetics go undiagnosed.

3. Diabetes is becoming a serious threat.

It’s estimated by the World Health Organization that diabetes will be the 7th leading cause of death in the next 15 years. The total number of deaths caused by diabetes is projected to rise by 50% in the next decade alone.

4.  A staggering number of people in the world suffer from diabetes.

According to the WHO, nearly 350 million people in the world have diabetes. If diabetes was a country, it would have a bigger population than the United States!

5. Type 2 Diabetes is the most common form.

6. Even when not fatal, diabetes can cause pretty serious problems.

Diabetes is one of the primary causes of kidney failure, amputation, and blindness.

7. Losing weight is the easiest way to prevent and treat diabetes.

Even just losing 10 to 15 pounds can help to reduce your risk of diabetes drastically, or deal with an existing condition.

8. Diabetes is an expensive health problem.

It’s estimated that diabetes costs the U.S. around $245 billion dollars in 2012.

9. Men with diabetes have it bad!

It’s estimated that roughly 50 to 80 percent of the men suffering from diabetes will develop erectile dysfunction. Men with diabetes also develop ED problems roughly 10 to 15 years earlier than those who do not.

Sumber : http://dailyhealthpost.com/13-facts-that-you-should-know-about-diabetes/

BELAJAR TENTANG MANAJEMEN KOLESTEROL

Cholesterol may have a pretty bad reputation, but that’s mainly because people don’t understand it. Sure, high concentrations of bad cholesterol (LDL) can lead to heart attacks and strokes, but good cholesterol (HDL) is actually important for good health.

In fact, LDL is the main source of artery-clogging plaque. HDL actually works to clear cholesterol from the blood.

Here are seven reasons why you don’t need to fear cholesterol:

1. It’s necessary for your body

Your body needs cholesterol in order to produce growth hormones, bile (for digestion), and healthy cells. Cholesterol is naturally manufactured in the liver, and it’s a perfectly normal and natural substance. It’s only when levels of bad cholesterol get too high that problems set in.

2. Dietary cholesterol isn’t really a problem

The cholesterol in your food may not be as dangerous as you thought, or so says a U.S. advisory panel. Dietary cholesterol has little effect on your total cholesterol levels, which are affected by the amount of fat in your diet. High-cholesterol foods may not be nearly as dangerous as high fat foods!

3. Many cholesterol foods are also rich in nutrients

Take eggs, for example. Eggs have been demonized thanks to their high cholesterol levels, and people have avoided eating them in order to keep cholesterol levels low. But eggs are great for your health, thanks to the protein, B vitamins, and minerals they contain. If you don’t have high levels of LDL, then eating eggs is perfectly fine.

4. There’s good cholesterol, too

Not all cholesterol is “bad”. LDL cholesterol are the ones that increase your risk of heart problems, but don’t forget about HDL cholesterol. This type of cholesterol helps to control the other, keeping them in check and ensuring that the body can eliminate them when their levels are too high.

5. It’s easily controlled via exercise and diet

Cholesterol plays a role in a number of internal functions, so the body does have to produce some cholesterol in order to work smoothly. But how much cholesterol your body produces is up to you. If you do exercise, you boost HDL cholesterol production significantly. Eating the right foods also helps to keep triglyceride production in check, and a combination of a healthyDIET AND EXERCISE program is usually more than enough to keep your cholesterol at a normal level.

6. It’s very likely caused by smoking and drinking

If you have an unhealthy lifestyle, you may find that your high cholesterol isn’t caused by what you eat, but more by what you drink and smoke. Smoking doesn’t just increase your risk of high cholesterol, but it makes it more likely that high cholesterol levels will kill you. Overdrinking also can cause high cholesterol, as cholesterol is produced in response to your stomach’s demand for more bile to break down alcohol. Cut back on your smoking and drinking, and you will see an immediate effect.

Sumber : http://dailyhealthpost.com/6-surprising-reasons-why-you-dont-need-to-be-afraid-of-cholesterol/