Health is always impacted by the lifestyle
we live. The modern lives we live do not give us enough time to take care of
our bodies. People are not putting any effort in checking on their health and
instead they are involved in activities that only spend their money to look
good. Nowadays women have been claiming to lack enough time for exercises, and
yet they spend hours in salons plaiting their hair and decorating their nails
and other things. They modify their outer beauty more than the inner beauty
which is the proper health. The society has been dying of health related
diseases, and yet they are controllable. Some of the illnesses Caused by
improper health have no cure, and they only need a proper, controlled
lifestyle.
Stress management
Stress is a condition whereby one is mentally disturbed
by the negative effects in ones life. The best way to handle stress since they
can not be avoided is to improve the lifestyle by implementing new strategies
in dealing our activities in our daily routine. The anxiety brought about by
stress triggers hormonal reactions in the body, creating a condition in the
brain. Although exercise is one of the ways of reliving stress, there are many
other ways. These are; setting realistic goals that can be achieved, having a
plan for the future programs and projects to avoid unexpected complications,
involving in entertaining activities to create motivation and finally having a proper,
healthy diet. Different people have different methods of controlling stress.
These are like; singing, running, swimming or even watching a movie. These are
passive and active leisure, and meant to relax the mind. This is also one way
of exercising the body and releasing the excess fat stored.Living a healthy
lifestyle is not only a comfortable way of living but also reduces expenses in
our daily lives. Eating balanced diets and exercising regularly is one way, of
improving the health as well as maintaining a fit looking body. It is said
preventing is better than cure, and that is exactly what a healthy lifestyle
does. Healthy lifestyle is a way of saving the money used for catering for
medical bills every now and then and also saves the time spent in seeking
medical advice. People from all over the world have been suffering from health
illnesses and still they are acutely easily prevented. One scientist in New
York said that it is not too late to take the appropriate measures in improving
a lifestyle positively.
What is Lifestyle?
The Way You Live Every Day!
HEALTHY LIFESTYLE
 |
Here are Eight Major Lifestyle Factors plays an important role in your Every day Life with respect to your health. |
1. Nutrition – “Your
food is your medicine”
1. Eat breakfast like
a king, lunch like a prince, and dinner like a pauper. Your food should
contain grains, fruits, vegetables and nuts. Eat a nourishing diet which
includes sufficient vitamins and minerals. Chew your food well and eat
slowly. Have a short walk after the meal. Eat at regular time
everyday. This helps your digestion.
2. Do not eat in between
meals. It will ferment the previous undigested food and will make the blood
impure. There should be 5 to 6 hrs gap between meals. Also it clogs the
brain. Your stomach needs rest after digestion. Avoid overeating too. Overeating
will cause indigestion, clogging of brain, and it will make it difficult to
absorb the nutrients in it. Continual taxing of stomach will weaken your
stomach and intestine. Avoid drinking water during meals.
3. Avoid refined sugar and
refined products like white bread, white rice, and refined noodles and
margarine. Your body needs vitamins and minerals in the whole grains form for
good digestion. This prevents diabetes.
4. Avoid all fried foods.
Frying in any manner, no matter what oil you use, spoils the wholesomeness of
the food, because temperatures up to 600-700 o F. may be
obtained. At these temperatures the unsaturated fats behave as if they were
saturated. Thus fried foods, than unfried foods, increase the
likelihood of developing the hardening of the arteries. Please avoid chilli
and masala, for this could cause ulcers and even make your
blood acidic.
5. Avoid processed
salt. Use less salts in your food. Our body cannot use the artificially
prepared salt. Take rock salt (black salt) or sea salt. It contains minerals
and trace elements. Search for it in the supermarkets or in health food stores.
6. It is not good to eat
fruits and vegetables during the same meal. The use of both will often cause
distress, and creates inability to put forth mental effort. It is better to
have the fruits at one meal, and the vegetables at another. Fruits and
vegetables taken at one meal produce acidity. It’s not good food combination.
7. Acidic condition of the
body tissues is one of the basic causes of many diseases. It is therefore
vitally important that there is a proper ratio between acid and alkaline foods
in the diet. When you keep your body in an alkaline state, you will get strong
resistance against diseases. All meat and animal products are high acid
forming, and should be avoided completely. All nuts, except for almonds and
brazil nuts, are acid forming; and all grains are acid forming, except
buckwheat and millet. These acid forming foods should be eaten in very limited
amounts.
Breakfast
Take milks like soy milk,
almond milk, rice milk, or coconut milk.; Eat soaked almonds, sprouts etc.; For
carbohydrate and fibre eat varieties of recipes from oats, red or
brown rice, and wheat on a daily basis.; For protein eat legumes (pulses
or dhal ). Fruits or vegetables should be eaten. Some nuts and dried fruits
like dates, raisins are good. Your breakfast time should be between 7 a.m. to 8
a.m. Cast all your cares and sorrows and make your meal time the best
time.
Lunch
Use unpolished rice (red or
brown rice) or wheat. Enjoy salads. Raw foods are good, for they are rich in
enzymes, vitamins and minerals and these qualities are destroyed during
cooking. Eat lot of steamed vegetables like: carrots, beetroot, garlic (raw),
parsley, broccoli, onions, cauliflower, cabbage, spinach, cucumber, and green
leafy vegetables, lettuce, potatoes, green beans, parsley, radish, and many
more.
Evening-Meal
1. Skipping supper is
a good option. Two meals per days are good for health. But,
breakfast and lunch should be healthy. We suggest fruits or vegetable salads or
simple vegetable soups. Also milks like soy milk, almond milk, rice milk,
coconut milk, etc.
2. Supper should be between
6 p.m. and 7 p.m. Have it at least two hours before you sleep. It should
be very light & easily digestible. Your Stomach should be empty
before you go to bed.
2. Exercise
“If no Exercise, physical body will eventually lose its strength”
1. Exercise daily.
Walking is the best exercise. Go for walks at least 30 minutes in the morning
between 6 to 7 a.m. You will get good fresh air, which is free from pollution
during this time.
2. Of all the
exercises, walking is the best. During walks all your organs works
harmoniously. It helps you get more energy and endurance. Your body will expel
impurities through skin during exercise.
3. Go for walks in a
park or to a beach in the morning and evening where you can get good fresh air.
Oxygen is good for your brain and helps you to get good sleep at night.
4. Exercise stimulates
production of adrenal hormones such as Norepinephrine, which is an
antidepressant. HDL (good cholesterol) is produced as well. Exercise
relieves stress and helps overcome depression.
3. Water - “The
most precious of all liquids”
1. Our Water formula:
50ml per kg of body weight per day. For example: 60kg x 50ml = 3000ml = 3
liters of water.
Note: The amount of water need depends on your body weight.
Note: The amount of water need depends on your body weight.
2. Drink stomach full
of water as soon as you get up from the bed. This will help to expel impurities
in your body. Drink water half an hour before meal, and at least one hour
after your meal time. In between your meals you may drink plenty of
water. Chew the food well, this avoids drinking water during meal. Drinking
water during meals, hinders digestion. Its dilutes all the digestive juices
secreted in the stomach. It burdens the stomach.
4. Sunlight- “Deepens
the sense of well-being”
1. Go in the sun for
15-20 minutes daily (during exercise), when the air is cool. Before 10
a.m. and after 3 p.m. is the best time to get good sunlight.
2. Researchers have
discovered that vitamin D plays a crucial role in activating the immune
system's ability to recognize and fight pathogens. The body produces vitamin D
upon exposure to sunlight. Vitamin D from fish liver oil damages the heart.
3. Sunlight helps to
overcome depression and corrects Hormone Imbalance. Let sunshine enter
into your house. Sunlight kills germs and mould and promotes a clean
environment.
5. Temperance
“A Successful Person will practices strict self-control”
“A Successful Person will practices strict self-control”
1. Avoid chocolates,
high sugar sweets and ice creams. This will aggravate digestion problem.
They contains harmful chemicals and flavours. The ingredients used
therein—dairy milk, refined sugar, trans-fat, cocoa, and other chemicals— are
unhealthy. They are very hard to digest and addictive in nature.
Alternatives: carob and home made healthy sweets. (Make healthy sweets and
desserts, fruit smoothies, cakes at home, without dairy milk and refined
sugar). Avoid taking refined sugar in any form. It suppresses your immune
system. Alternatives: jaggery, palm jaggery, honey, fruits like dates, raisins,
etc.
2. Do not drink
sodas, coffee, tea or any caffeine containing drinks. Alternatives: herbal
teas, cereal coffees, plain lemon water, etc. Avoid consuming mass-manufactured
food products. It contains harmful chemicals in the form of preservatives
and artificial flavours. Coffee and tea contains caffeine. It increases stress
hormone, and hardens the arteries.
3. Avoid dairy milk and all
milk products. During pasteurization all valuable enzymes are destroyed, likeLactase for
the assimilation of lactose; Galactase for the assimilation of
galactose; Phosphatasefor the assimilation of calcium. There is
risk of allergies, diabetes I & II, kidney stones, acne, heart disease,
osteoporosis, multiple sclerosis, stroke, rheumatoid arthritis, breast cancer,
etc. Dairy products have more contamination than of any other food.
Alternatives for dairy milk are: soy milk, almond milk, rice milk,
coconut milk, etc.
4. Smoking: Tobacco
contains over 4,000 harmful chemicals, 37 of which are known to cause cancer.
There are at least 300 known poisons in tobacco smoke including : Nicotine,
Arsenic, Radon, Cyanide, Phenol, DDT, Asbestos, Benzene, Carbon monoxide and
Formaldehyde.
5. Alcohol: Liquor in any
form affects the frontal lobe of the brain, which is the seat of Reasoning
power, Memory and Judgment. Most highway deaths occur due to the use of
alcohol. It affects the lungs, oesophagus, stomach, liver, Kidney, breast and
rectum. Brain cells die at an increased rate. Get help to overcome
smoking and alcohol addiction. Habituate personnel hygiene.
6. Avoid meat and all
animal products. Animal products contains trans-fat. Trans-fats are like grease
that clogs the arteries, and your body cannot use it. Digestion time for flesh
food is 17-72 hrs. During this process it decays inside your body and produces
toxins in the body which later on lead to diseases. It does not give strength,
as commonly believed. Instead it makes us weak.
6. Air –
“Without air you will die in few minutes”
Inhaling good air improves
the brain’s ability to function. It also gives clarity to mind. Avoid inhaling
polluted and poisonous air. Develop the habit of deep breathing. Many people
only breathe at the top of their lungs. Do not just fill the top of your chest.
For good blood, you need to breathe properly.
7. Rest –
“Rejuvenates the body”
1. Sleep, nature's sweet
restorer, invigorates the weary body and prepares it for the next day's duties.
Early to bed and early to rise, makes a man healthy, wealthy, and wise.
2. Go to bed between 9 and
9:30 pm. This is good because Melatonin and Serotonin are
produced more before midnight. Both hormones rejuvenate the whole body. Benefits
of good sleep: Rebuilds the cells of your body; Refreshes the brain; Chases
away fatigue; Enhances the cleansing process, and promotes healing; Growth
hormones are released; Reinforces your character structure; Emotional and
physiological adjustments takes place.
HEALTH ISSUE
Health issues
caused by environmental problems such as pollution, global warming and natural
and environmental disasters are increasingly of concern around the world. Human
activities that cause serious negative effects on the environment that lead to
the disruption of human health. For
example, global warming caused by deforestation and extensive industry
practices can increase the risk of diseases such as malaria and mosquito borne
Dengue, and water borne diseases such as cholera. Pollution from pesticide residues can cause
health problems such as birth defects, cancer, allergies and other effects that
may occur during a long time. Air
pollution from motor vehicles, power plants and other industrial activities can
cause respiratory diseases such as asthma, allergies etc. In addition, natural and environmental
disasters such as earthquakes, landslides, tsunamis, floods, nuclear blast and
released toxic gases can cause major loss of life and human life and
destruction of infrastructure, economic and social.
Some Causes of Disease
“Disease never comes without a cause. The way
is Prepared, and disease invited by disregard of the laws of health”
Some Causes of Disease are:
·
Lack of Nutritious food.
·
Gluttonous appetite (Over eating).
·
Indigestion caused by unhealthy food.
·
Harmful chemicals in processed foods like preservatives,
artificial flavors etc.
·
Eating between meals and at irregular hours.
·
Lack of Exercise.
·
Not consuming enough water.
·
Dehydration of tissues by drinking Tea, coffee, Soft drinks etc.
·
Lack of Sunlight on body.
·
Consuming Tobacco products.
·
Drinking alcoholic drinks.
·
Sexual Excess.
·
Inhaling polluted air
·
Late night sleeping.
·
Lack of Handling Stress.
·
Lack of personnel cleanliness.
·
Improper dressing.
·
Harmful Drugs.
BIG PROBLEM IN THE WORLD(OBESITY)
Chubby can be cute, but it may not be healthy.
DID you know that childhood obesity is one of the most serious public
health challenges of the 21st century? According to the World Health Organization
(WHO), globally, obesity and overweight has more than doubled since 1980 and
are linked to more deaths than underweight. Nearly 43 million children under
the age of five were overweight in 2010. Close to 35 million of them live in
developing countries while eight million in developed countries.
Back on our home front, the number of overweight and obese children in
Malaysia is simply shocking. Childhood obesity levels in Malaysia are higher
than in most Asian countries, and the problem is getting worse, says Prof Dr
Norimah A Karim, vice-president of the Malaysian Association for the Study of
Obesity (MASO).
Data from various research groups have indicated that as many as 15% of
toddlers and preschool children in the country could be overweight and obese.
Among primary school children, 30% of them could be overweight and obese.
Children should be encouraged to be more
physically active to help them keep a healthy weight. – AP
These statistics should come as no surprise. You can make your own
personal observations when you go to shopping malls and eateries around the
country. Notice the number of overweight children and youngsters?
If parents and children do not watch what they eat, the number of
overweight or obese children will continue to increase, even to epidemic
proportions.
The root of the problem
There is no single cause of childhood obesity; instead it is a
combination of various factors, such as behaviour, environment and genetics.
According to Dr Tee E Siong, president of the Nutrition Society of
Malaysia (NSM), the “fat phenomenon” in our country can be attributed to a
combination of poor eating habits, a diet high in calories, and a decline in
physical activity, resulting in more caloric intake than is required by the
body.
In addition, more meals eaten away from home, fewer family meals, and
greater portion sizes may also have contributed to childhood overweight.
Dr Tee adds that the boom in technology and too much screen time has
also contributed to children’s sedentary lifestyles. Children now spend less
time being physically active during school as well as at home. There has been
an immense change over the years in children’s entertainment; from physical or
outdoor activities to indoor video games and television. To further compound
this problem, there are not many safe or conducive places to play or be active
outdoors, especially in urban areas.
Risks to their health
Children who are overweight or obese face an increased risk of
developing serious health conditions like type 2 diabetes, high blood pressure,
and high cholesterol – all once considered exclusively adult diseases.
“Overweight and obese children are also more likely to become overweight
or obese teenagers, and if the situation is not addressed, they will turn into
overweight adults, and obesity in adulthood is more severe, in terms of
consequences”, explains Prof Dr Norimah.
Prof Dr Norimah ... Overweight and obese
children are also more likely to become overweight or obese teenagers, and if
the situation is not addressed, they will turn into overweight adults.
She adds that children who are obese are also more likely to have
impaired glucose tolerance, decreased insulin resistance, suffer liver or gall
bladder disease, gastro-esophageal reflux (GERD), sleep apnoea, breathing
difficulties like asthma, joint problems, and musculoskeletal problems.
According to the Malaysian Mental Health Association, in addition to
medical problems, obese or overweight children may also suffer psychological
problems such as low self-esteem that stems from being teased or bullied by
peers, develop unhealthy dieting habits and eating disorders such as anorexia
nervosa and bulimia, be more prone to depression or are at risk for substance abuse.
Keeping them healthy
Practising healthy lifestyle habits and maintaining a healthy weight
should start early in life.
Council member of the Malaysian Association for the Study of Obesity
(MASO), Dr Zawiah Hashim, points out the importance of children consuming
adequate calories and nutrients to support normal growth and development.
However, this must be carefully observed so that children do not start to
consume too many calories. The home is the best place to start promoting a
healthier environment for children.
Dr Zawiah ... Parents must practise what they
preach and make healthy eating and physical activity a family affair.
“Parents should not underestimate the health risks associated with
excess weight. The key to keeping children at a healthy weight is by taking a
‘whole-family’ approach. Members of the same family tend to have similar eating
patterns, maintain the same levels of physical activity, and adopt the same
attitudes towards being overweight. Therefore, parents must practise what they preach
and make healthy eating and physical activity a family affair,” she explains.
Dr Zawiah recommends involving your children in the planning and
preparation of healthy meals by letting them help and taking them along when
grocery shopping so that they can learn how to make healthy food choices. This
opportunity will also allow children to identify healthier foods in the school
canteen.
“When eating out with your children, chances are they will choose food
they crave for, and they almost always prefer fast foods. What you have to do
as parents is to stand strong and not give in to their cravings as getting them
to eat healthy foods now is the best way to ensure healthy eating habits later
on in life,” adds Dr Zawiah. In addition, parents should set some guidelines
for the amount of time their children spend with sedentary activities like
watching television or playing computer games.
“Limit your young child’s screen time to not more than two hours per day
as children who consistently spend long hours watching TV are more likely to be
overweight. The Malaysian Dietary Guidelines (MDG) also recommends that
sedentary activities such as watching television and movies, or playing video
and/or computer games should be limited,” she adds.
Dr Zawiah also recommends that you exercise with your child daily.
Planning family activities that include hiking, bicycling, walking, simple yard
work, or washing the car can keep your children active.
“Become the best role model for your children and help them shape
healthy eating habits while practising an active lifestyle,” she advises.
Fighting excessive weight gain
Parental involvement and support is crucial for successful weight
management. For children who are overweight, consultation with a healthcare
professional about weight management strategies is necessary to ensure the
appropriate management of other health conditions.
“If you think your child may be becoming overweight, seek the advice of
a paediatrician who can verify if your child is indeed overweight. Ask the paediatrician
to then recommend or refer your child to a dietician or nutritionist for
further consultation on weight reduction approaches,” advises Dr Zawiah.
She also stresses the importance of monitoring your child’s weight at
home, so that any changes in weight can be detected early.
“Weigh and measure your child once every three months and keep track of
his or her weight and height. There is no need to be obsessive about
weight-watching, but as parents, you should know the healthy weight range for
your child’s age and height, and the approximate number of calories he or she
needs each day,” concludes Dr Zawiah.
Example
of article
State to provide facilities to promote healthy
activities’
MOB DANCE: Youths participating in a flash dance
to celebrate the opening yesterday.
KUCHING: The state remains highly committed in providing various
recreational facilities and programmes to promote healthy activities and
discouraged the loitering culture among youths here.
Recreational
and social venues will be set up as the government looks to promote healthy
social activities to strengthen the human capital development of youths.
Social
Development Minister Tan Sri William Mawan Ikom said this when officiating at
the launching of the Sarawak Youth Week at the Kuching Integrated Recreational
Centre (KIRC), here yesterday.
“Youth
Week symbolises the state’s commitment to produce youths that can compete in
the national and international level.
“At the
same time, we must also equip our youths with high-value knowledge so that they
can occupy high ranking jobs in the Sarawak Corridor of Renewable Energy
(SCORE) initiative.
“The
state is also banking on the development of highly skilled youth to ensure that
its vision of becoming the richest state in the country by 2030 is met,” said
Mawan who represented Chief Minister Pehin Sri Abdul Taib Mahmud at the event
that coincided with the opening of the KIRC main stage.
Also
present was Sarawak Lawn Tennis Association chairman Dato Patrick Liew the
prime mover in the establishment of KIRC.
From May
27 till June 16, various activities will be organised throughout the state in
conjunction with Youth Week and will culminate in the Youth Assembly on June 16
in Miri.
Mawan
said the youth were important assets to the country and play an important role
to ensure the country achieve its developed nation status in 2020.
Touching
on the KIRC facilities he said the facility can be used to strengthen relations
among youth and a socialising centre for all people.
Touching
on the Millions Youth Assembly in Putrajaya, Mawan said the state had sent a
contingent of 2,000 youths that will join the rally that began yesterday for
five days.
Mawan
also highlighted the increasing popularity of cycling as a recreational
activity in the city, saying that the effort of the Tourism Ministry and
government to introduce ‘Kuching Bike and Ride’ activities was most welcomed.
He hoped
the programme could be extended to the rest of the state and become a niche
product for the youths here.
Earlier,
Mawan flagged off the programme which saw some 500 participants riding their
bicycles from the compound of the State Museum to the KIRC
Fitness
Starting
a fitness program may be one of the best things you can do for your health.
After all, physical activity can reduce your risk of chronic disease, improve
your balance and coordination, help you lose weight — even boost your
self-esteem. And the benefits are yours for the taking, regardless of age, sex
or physical ability.
The
Department of Health and Human Services recommends that healthy adults include
aerobic exercise and strength training in their fitness plans, specifically:
·
At least 150 minutes of moderate aerobic
activity — or 75 minutes of vigorous aerobic activity — a week
·
Strength training exercises at least twice a
week
Regular
exercise can help you control your weight, reduce your risk of heart disease,
and strengthen your bones and muscles. But if you haven't exercised for some
time and you have health concerns, you may want to talk to your doctor before
starting a new fitness routine.
When
you're designing your personal fitness program, consider your fitness goals.
Think about your fitness likes and dislikes, and note your personal barriers to
fitness. Then consider practical strategies for keeping your fitness program on
track.
Starting
a fitness program is an important decision, but it doesn't have to be an
overwhelming one. By planning carefully and pacing yourself, you can make
fitness a healthy habit that lasts a lifetime.
Sexual health
Sexuality
is part of being human. Love, affection and intimacy all play a role in healthy
relationships from childhood through old age.
You
often hear about the importance of physical health, mental health and spiritual
health, but feeling confident about your sexual health also is very important.
Achieving sexual health allows for:
·
Healthy relationships
·
Planned pregnancies
·
Avoidance of disease
That's
why it's essential to be well-informed about all aspects of sexual health and
what it takes to have a fulfilling sex life. Similarly, it's important to be
aware of factors that can complicate your sexual health. Don't let
embarrassment keep you from bringing up concerns or asking questions of your
doctor or other health care providers.
STD prevention
Sexually
transmitted diseases (STDs) are infections acquired by sexual contact. You can
get an STD by having unprotected sex with a partner who's infected. You can't
always tell if someone is infected, however, because many STDs cause no
symptoms, at least at first. In fact, a person may have an STD without knowing
it.
That's
why you have to be vigilant about STD prevention. If you're sexually active,
your best bet for STD prevention is to have just one sex partner who doesn't
have any STDs and who has sex only with you. If you're not in an exclusive
relationship, you can still protect yourself by learning about and consistently
practicing STD prevention, such as using condoms.
Women's sexual health
Women's
sexual health is an important aspect of women's health, whether you're trying
to prevent pregnancy and sexually transmitted infections or you're worried
about low sex drive or other women's sexual health problems.
Learn
how to achieve a fulfilling sexual relationship, and know how to protect
yourself from sexually transmitted infections. As you get older, understand
common changes in women's sexual health — and how to maintain a healthy and
enjoyable sex life at any age.
Men's sexual health
Men's sexual health is an
important aspect of men's health, whether you're trying to prevent pregnancy
and sexually transmitted infections or you're worried about erectile
dysfunction or other men's sexual health problems.
For some men, worries about
penis size top the list of their sexual health concerns. However, you're
probably more normal than you think — and penis-enlargement products and
procedures aren't likely to be effective.
As you get older,
understand common changes in men's sexual health — and how to maintain a
healthy and enjoyable sex life at any age.
Quit-smoking basics
Tobacco is a killer.
Smokers and other tobacco users are more likely to develop disease and die
earlier than are people who don't use tobacco. If you smoke, you may worry
about what it's doing to your health. You probably worry too about how hard it
might be to quit smoking. Nicotine is highly addictive, and to quit smoking —
especially without help — can be difficult. In fact, most people don't succeed
the first time they try to quit smoking. It may take more than one try, but you
can stop smoking.
Take that first step:
Decide to quit smoking. Set a stop date. And then take advantage of the
multitude of resources available to help you successfully quit smoking.
Stress
Stress
is a normal psychological and physical reaction to the ever increasing demands
of life. Surveys show that most Americans experience challenges with stress at
some point during the year. In looking at the causes of stress, remember that
your brain comes hard-wired with an alarm system for your protection. When your
brain perceives a threat, it signals your body to release a burst of hormones
to fuel your capacity for a response. This has been labeled the
"fight-or-flight" response. Once the threat is gone, your body is
meant to return to a normal relaxed state. Unfortunately, the nonstop stress of
modern life means that your alarm system rarely shuts off.
That's
why stress management is so important. Stress management gives you a range of
tools to reset your alarm system. Without stress management, all too often your
body is always on high alert. Over time, high levels of stress lead to serious
health problems. Don't wait until stress has a negative impact on your health,
relationships or quality of life. Start practicing a range of stress management
techniques today.
10 Easy Tips for a Healthier Life
1. Drink a Glass of Water in the Morning
Wake up in the morning and drink one glass of room temperature water first off. You can put a slice of lemon or lime in the water, if you don’t like it’s natural taste. Water helps to clear our system, bring on metabolism rate and flush out the toxins. Some people even say, that it helps to reduce weight!
(Image credits: by AHMED…)
2. Sleep Enough
Lack of sleep makes you feel tired and angry, you can’t concentrate your attention. Lack of sleep can damage your physicalhealth (especially heart) as well. Some studies have shown that 8 hours of sleep per 24-hour period is the average requirement for adults. But all people are different and need for sleep can range from 6 to 10 hours. If you feel sleepy during 4pm and 6pm, you probably do not get enough rest.
(Image credits: by ***j9***)
3. Stretch in the Morning!
Instead of snoozing in the morning, you can use your time more wisely. Stretch your back, your legs, your neck. It will wake your body from sleep. Stretching in the morning increases blood flow to your muscles providing an extra shot of oxygen and preparing them for a new day.
(Image credits: someToast)
4. Snack the Healthy Way
Potato chips, salted nuts, candies, cookies and other tasty stuff are definitely unhealthy for your body. They contain lots of fat, salt, sugar. Choose raw nuts, fresh fruits or berries instead, they are rich in vitamins and minerals.
(Image credits: maistora)
5. Eat Breakfast!
Breakfast is the most important meal of the day, especially for you weight loss seekers. If you skip it, you’ll get hungry long before lunch and will start snacking on foods that are high in fat and sugar, but low in vitamins. Researchers at the 2003 American Heart Association conference reported that breakfast eaters are significantly less likely to be obese and get diabetes compared with nonbreakfast eaters.
(Image credits: by lepiaf.geo (back mid February))
It’s enough to get up only 15minutes earlier to fix a healthy dish, like omelette with vegetables or fruit salad with yogurt.
6. Take a Daily Walk
We all know about the advantages of physical activity, but most of us have neither time, nor desire to exercise. Use the stairs as often as possible instead of the elevator, take a walk with your friends, walk your dog a bit longer, than usually – use any possibility to be more physically active. Researchers say, that people only need to walk up to 12 miles per week or for about 125 to 200 minutes per week to improve their heart health
(Image credits: J. Star)
7. Make Social Connections.
It is said that lonely people are more likely to become ill and die younger.People who have no friends are more stressed, depressed and often less physically active. Moreover, experts say that how socially connected a person tends to be is one of the most important ways of predicting his health and independence in later years.
(Image credits: Auzigog)
8. Study Ingredient Lists of Your Favorite Products.
Product’s ingredient list is very important as it shows you whether the food you’re about to buy contains unnatural and unhealthy ingredients. There are hundreds, maybe even thousands of unhealthy ingredients on the market and it is almost impossible to remember all of them. Luckily, you can find a lot of information on the Internet about them, so study all of your favorite and most common foods, cosmetics and other products you buy. Harmful ingredients may cause various diseases, allergic reactions and even cancer.
(Image credits: Thomas Hawk)
9. Find New Activities!
Pick up a new activity involving the whole family and friends such as hiking, group sports, skiing or riding a bicycle. Finding a hobby can give you the enjoyment and reduce stress. You’ll also start meeting people who have the same interests as you and may make some new friends ( remember the #7 advise). Enjoy your new hobby and remember – happy people live longer!
(Image credits: pocketwiley)
10. Love Your Life!
Relax! Don’t get nervous and angry because of the trivial things. Don’t be too serious. Smile, love others, and always look on the bright side of life!
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