This March.......

Special from Self-Development Bureau CzeMSA Praha, In collaboration with CzeMSA Main..

Save the date, inshaAllah no regret!!!

(^_^) see you...

More Updates are coming!!!

yes you can

you feel give up finishing all the questions? having hard times to memorize what you have just read?

difficult to understand a theory in biophysic, though you have try your best to do it?

Feel hesitate to go for the exam tommorrow?

(help meee! i feel soo demotivated!!)

but wait! they have proven that they can do it, and so were you right?! 

and, and, and...

don't forget to pray a lot, ok?

because He will help us to ease our difficulties let's continue studying. ALL THE BEST EVERYONE!! you can doooo it!! thank you for your attention Sincerely from Self Development Burreau Praha 10/11

8 Bad Effects From Lack Of Sleep You May Forget

When you have a good sleep quality, then all the body activities and activities of everyday life will go smoothly. Conversely, if You have a poor sleep quality, a variety of negative effects appear.

Here’s 8 bad effects that can impact your body if you sleep less than 7-9 hours / day, and if you do not sleep soundly.

1. Increasing the desire to eat fatty Foods

Lack of sleep can eliminate the hormone that regulates appetite. As a result, the desire to eat high fat and carbohydrates will increase. You want to eat a high calorie intake. If during the 2 nights you are not sleep soundly, It can trigger excessive hunger. This condition occurs because the ghrelin hormone stimulates appetite enhancer, and lessen leptin hormone as appetite suppressant.

Over time, this can cause weight gain. In research done on identical twins by the University of Washington found that People that sleep 7-9 hours every night, the average body mass index was 24.8, almost 2 points lower than the average Body Mass Index (BMI) of those who lack of sleep.

increasing desire to eat fatty food

2. Weaken the body’s antibody

Based on the JAMA study, people who slept less than 7 hours per night could be 3 times more prone to feeling cold. Other research found that in men who sleep less will fail to maintain the immune response or a normal immune after receiving a flu shot. The people that get lack of sleep, antibodies that work after the vaccination only lasts a maximum of 10 days. This condition is very dangerous.

Therefore, improve the quality of sleep, to boost your immune system. If too little time to sleep your immune system could be disrupted.

weaken the body's antibody

3. Vulnerable to diabetes

Sugar is the fuel of every cell in the body. If the processing process disrupted, It can cause bad effects. In a study by the University of Chicago, It examined a number of people over 6 days. This condition can develop resistance to insulin, a hormone that helps transport glucose from the bloodstream into the cells.

The study found that sleeping less than 6 hours per night in 6 day can cause inapproriate process of sugar metabolism. The result can cause diabetes.

vulnerable to diabetes

4. Increasing stress

The study conducted by the University of Chicago also found that closing the eyes less than 7 hours could increase the production of cortisol or stress hormones. Even in the afternoon and evening can increase heart rate, blood pressure and blood glucose that can trigger the occurrence of hypertension, heart disease and diabetes type 2.

increasing stress

5. Triggering restless

Sense of restless every night would continue to people who have poor sleep quality. The reaction of the body can decreasing as well. More chronic again, happy feelings will not live up to people with lack of sleep. “Sleep and mood is regulated by the same chemicals in brain,” said Joyce Walsleben, PhD. This can increase the risk of developing depression, but perhaps only for those who are vulnerable to the disease.

triggering restless

6. Looks older

People with lack of sleep usually have pale skin and tired face. “Even worse, increased levels of cortisol that can slow the production of collagen which triggered the wrinkles more quickly,” said Jyotsna Sahni, MD, a sleep problem expert at Canyon Ranch, Tucson.

looks older

7. Various pain can arise

Not surprisingly, chronic pain such as back problems or arthritis can happen when you make a bad sleep activity. In a study from John Hopkins Behavioral Sleep Medicine Program, director Michael Smith, PhD, waking healthy young adults people for 20 minutes every hour for 8 hours for 3 consecutive days. The result, they have a lower pain tolerance, and easy to experience pain.

various pain can arise

8. Higher Cancer Risk

Exercise helps prevent cancer, but too little closing eyes can damage the protective effect. Johns Hopkins from Bloomberg School of Public Health study examined nearly 6,000 women for about a decade and found that sports fans who slept 7 hours or less per night have a greater chance of 50% have cancer than those who do exercise regularly and have good sleep quality .

Because the poor quality of sleep can cause hormonal and metabolic disturbances associated with cancer risk, and can ‘delete’ the benefits of exercise.

source: http://www.worldinterestingfacts.com/lifestyle/top-8-bad-effects-from-lack-of-sleep-you-may-forget.html

Biro Kerjaya Czemsa Praha 2010/2011

Healthy Grocery Shopping List :p

Healthy lifestyle start from healthy grocery shopping list. Believe me.:p since exam is coming soon...

good nutrition should be part of your study plan because it’s going to help you ace those tests. The better the fuel your brain gets, the better you’ll study.

So, why not having a healthy grocery shopping list?.Here are some groceries that can be include into the list....

1) Fresh vegetables and fruits should make up the largest part of your healthy foods grocery list. Vegetables and fruits have vitamins, minerals, and antioxidants, and they are usually low in calories. We all need at least five or more servings of vegetables and fruits every day. 

2)  Most of your grain and cereal products should be made from whole grains, not from refined flours. This part of your list includes whole-grain breads, whole-grain pastas, and whole-grain breakfast cereals.

3) Fruit ranks high among the best foods you can eat for your brain. Blueberries contain powerful antioxidants and other nutrients. The natural sugars in fruit offer clean energy, so you don’t experience the crash that follows consumption of refined sugar.

4) Eggs, nuts, seeds and legumes are good protein choices. 

5) Dairy products should include low-fat milk, yogurt and cheese. If you do not want cows' milk, choose soy and rice beverages, calcium-fortified orange juice, or goats' milks and cheese.

6) Choose low-fat mayonnaise for your sandwiches and choose canola oil and olive oil for cooking.

7) Smart snacking can enhance studying. Snack smart while studying and you may find that you retain more. Try to get two food groups into your snacks to balance the nutrients and keep your blood-sugar level stable. 

8) Stay well hydrated. Choose your beverages well, though.  Caffeine and sugar should be kept to a minimum. Since too much caffeine can make you jittery.

LAST BUT NOT LEAST... all the best for your final exam...

" Live life to the fullest"

        

Biro Kerjaya Czemsa Praha 2010/2011

Let's Gets Started!!!

you just failed a test?  your exam is just around the corner? there's a lots to read and memorizes? "arrrrgghhh, i just don't know where to start!" Hey, Hey, Hey, Stop wasting around!  Let's start working, remind yourself of your aim coming here.  Let's think of our parents who puts high hopes on us.  Put aside our endless excuse, starts working and you'll see yourself immersing on books after that.  Push yourself a little bit to start working. by any mean, let us start planning for our becoming examss! video 1:  the value of time! video 2 : something to ponder upon.  Here are some tips on how to manage our time from the experts  1. Create a 'to-do' list 2. focus on task in hand, one by one 3. allocate time slot for each task 4. Aim for the result within an allocated time 5. Limit online "time-stealer" such as Facebook, Twitter, emails and chattings.  ALL THE BEST! LET'S GETS STARTED everyone!!! this reminder is brought to you by,  Biro Kerjaya Czemsa Praha  2010/2011 Sabrina Lye

Manage Your Time!

Winter fever is back...EXAMSSS !!! What to do???

Do not panic because you still have time. But... beware of it...you’ll never realize until it was too late...so, manage your time wisely!

Hmm....Stress and blur about how to manage the time left?

So.... here are some tips for you to be in I’m-not- stress condition!!! J

The Value Of Time Management

By killing time you are actually killing yourself! Be aware and appreciate each second that you have.

We can be sick and become healthy, go broke and become rich but no man can ever bring a second back that has passed. Thus, use your time wisely!

Be Strict But Also Flexible

It’s important to understand that when you are writing your schedule; you are not only composing a list of what you will be doing the coming days/weeks but you are writing it down in fixed times.

If you are supposed to study between 05.00 – 07.00 pm, then you ought to take that time serious. This does not mean you shouldn’t involve in other things if these things are important, flexibility is important but so is strictness.

The one word that can save you tons of time…

Learn how to say no. Believe me, it’s more important than you may think. We have to learn how to say no when it’s needed or else we won’t get anything done. There is a lot of disturbing elements around us, which brings us to the next topic.

Watch out for distractions

If you have a specific time for your studies you should be very aware of not indulging in time consuming, worthless activities such as facebook-ing, unnecessary YouTube-ing, Movies, chatting, and the list goes on…

 

Avoid procrastination 

Procrastination is when you do everything else but the task you need to do. It is normal to procrastinate a little. However too much procrastination can just add to your stress and can result in you not giving yourself enough time to prepare. Managing your time and setting realistic goals for each study session can be helpful ways to avoid procrastinating and make tasks seem less overwhelming. 

Make a study timetable

 This might be a bit like primary school stuff, but seriously it can be helpful. Write down all the things you need to do each day of the week, and how long you need for each, including time for enough sleep, relaxation, and exercise. Find out the date of each exam and work out a study timetable leading up to them. Include tests that will help you identify gaps in your knowledge. This can give you some direction and help you focus on what to study each week or day. Actually you can make your own schedule enjoyable!!!

If you manage your time wisely, insyaAllah the victory would be yours J

We hope that this is helpful for you!!!! Lastly...THE CHOICE IS IN YOUR HAND!!!

Hazwani,

Self-development bureau

E- Learning

This message is brought to you by Self-Development Bureau, CzeMSA Praha.

Assalamualaikum wbt and dobry vecer everyone....

Self- development bureau is bringing something nerd for you....it's study TIME!!! yeayyyyy....

Have You ever heard about our University's e-learning web site?....Some study materials are there for you...Seriously you need to explore it!!!! If in case you don't know where on earth you could find it, especially our beloved juniors...Taaaaraaaa......self-development bureau is happy to help you....cool!!!!

 Click on this link: https://el.lf1.cuni.cz

How to log in? Where can i find the login name an password? Check this out....

1) Login to you SIS (student information system)

2) Make sure you are in the main page (HOME)

3) Look at the last column (at the bottom), and click on PERSONAL DATA. 

4) You can see you own information there. Use LOGIN (7th row) as your login name for e-learning.

5) For password, it is the  PERSONAL INDENTIF. NUMBER (first row)

that's all Prahansss....btw, All the best!!!

Self- development: HeLPing is HaPpineSS!

regards,

Nur Hamimmi

Self-development Bureau.