No: 9

Kelas: XC

No: 7

Kelas: XC

No:30

Kelas: XC

No:31

Kelas: XC

Kelas:XC

Absen:28

Kelas : XA

NO ABSEN :36

Kelas : xa

No absen : 4

kelas : xa

No.absen:03

Kelas:XF

01

XB

XB

Kelas: 10F

No. Presensi: 30

Kelas: XF

No. Presensi: 23

Kelas XE

Kelas: XE

Kelas XE

Class:10E

Nomor:28

Simple & Safe Ways to Reduce Allergy Symptoms

🤧 1. Avoid Triggers

• Keep windows closed during high pollen days

• Shower & change clothes after being outdoors

• Use a HEPA air purifier

• Wash bedding weekly in hot water

💧 2. Rinse Your Nose (Saline)

• Use a neti pot or saline spray

• Rinse 1–2 times daily

• Always use sterile or distilled water

Helps reduce congestion & nasal irritation

🌱 3. Eat Anti-Inflammatory Foods

•Local raw honey

•Ginger & turmeric

• Omega-3 rich foods (fish, flaxseed)

•Colorful fruits & vegetables

🌼 4. Herbal Support

•Butterbur (PA-free only)

•Quercetin

•Stinging nettle

Consult a healthcare professional if taking medications.

🧘 5. Strengthen Your Immune System

•Get 7–9 hours of sleep

•Manage stress

•Exercise regularly

⚠️ SEEK MEDICAL HELP IF YOU EXPERIENCE:

❗ Difficulty breathing

❗ Throat swelling

❗ Severe allergic reactions

shafa nurhaliza xe /34

absen 28

Absen: 35

Kelas: XD

kelas:XA

absen:33

Kelas: XA

Absen: 10

kelas: XE

Amanda Isaora S (04) XC

• Active Screen Time: Pace around the room or stretch while watching shows or scrolling social media.

• Take the Stairs: Skip the elevator or escalator for a quick, instant leg workout.

• Fun over Gym: Play motion-based games (like Just Dance), ride a bike, or walk while listening to music.

• Chore Workout: Clean your room, sweep, or vacuum—it’s sneaky exercise that clears your space.

Rizqi athoya (31)

Poster Healthy tips

1. Use Your Bodyweight = Your Gym

You don’t need dumbbells to get stronger. Push-ups, squats, lunges, planks, and glute bridges use your own weight as resistance.

Try this 15-min circuit: 3 rounds of 10 squats → 8 push-ups → 20 sec plank → 10 lunges per leg. No equipment needed.

2. Move More in Daily Life - "NEAT" is key

NEAT = Non-Exercise Activity Thermogenesis. Basically: calories you burn from daily movement.

Walk while on phone calls, take stairs instead of elevator, do 10 squats while brushing teeth. Small moves add up way more than you think.

3. The 2-Liter Water Rule

Dehydration = fatigue + fake hunger. Aim for 2-2.5L water/day. Pro tip: Keep a bottle on your desk. If your pee is pale yellow, you’re hydrated. Dark yellow = drink up.

4. Follow the "Protein + Fiber" Plate Rule

No gym doesn’t mean no muscle. Muscle keeps your metabolism high. Every meal: 1 palm-size protein + 1 fist-size veggies/fruit.

Example: Eggs + spinach, Tempe + kangkung, Greek yogurt + berries. This combo keeps you full longer + builds lean muscle.

5. Use 5-Minute "Micro Workouts"

No time? No excuse. 5 minutes of jumping jacks, high knees, or dance to 1 song = instant mood + metabolism boost. Do 3x per day = 15 min total workout. Consistency > perfection.

6. Sleep = Your Secret Muscle Builder

7-8 hours of sleep helps your body recover and burns fat better. Less sleep = more cravings for junk food. Think of sleep as "free recovery time" your muscles need.

7. Walk 8,000-10,000 Steps

Walking is underrated. 30-45 min brisk walk = cardio + stress relief + vitamin D. Put on your favorite playlist/podcast and walk around Pundong.

XE

1. The most useful thing I learned this semester was how to express opinions and write analytical exposition texts clearly in English. It helped me improve my communication skills.

2. The most challenging topic was analytical exposition because I had to develop strong arguments and organize my ideas logically. It took practice to write convincing paragraphs.

3. The skill I improved the most was asking and giving opinions. I am now more confident in expressing my thoughts and responding to others respectfully.

4. I will use these skills in my daily life by communicating better, sharing my ideas clearly, and making healthy choices based on the tips I learned.