By Fauzia Saeed, Psychologist (VCCTC), Asst Director Blood Donation, PRC Punjab Branch
MAINTAIN YOUR FITNESS
- A Garlic a day: Garlic is the mother of all cures. Researchers in Liverpool have found that 5ml of garlic extract lower levels of a disease-causing chemical by up to 48 per cent.
- Eat wholegrain foods: Make sure you have whole-grain bread, rice or pasta at least four times a week and you will reduce the chance of having cancer by 40 per cent.
- Take care of your skin: Always wear sun-screen lotion during summers. It is advisable to use winter care creams to overcome the harsh and cold winds. The best cure is to smile through and your skin will shine with an extra dash. It’s no big secret!
- Eat plenty of fish: Fish is the recommended diet for a longer healthier life. Studies have found that those who regularly ate fish were up to one-third less likely to get heart disease than those who ate it less than once a month.
- Try Tea: Tea is always good. Being a heavy tea-drinker can never have negative effects. The protective effects of tea increase with the amount drunk, and people who are regular tea drinkers are the least likely to die of a heart attack.
- Stop smoking: Do not smoke your health away. Nicotine patches, gums or inhalers might work for some individuals, or other methods, from hypnosis to acupuncture. More you are to smoke, more likely your are to develop cancer or heart disease.
- Walk for Health: There is nothing better than walking. Walking a mile everyday, or taking reasonable exercise three times a week, promises to reduce the risk of heart disease, as well as strengthens bones and keeps them strong.
- Check BP: Buy a blood pressure instrument to monitor your B.P. before and after the walk.
- Never sleep over a backache: It is never advisable to sleep over a backache. Research shows that people who take to their beds with backache take the longest time to recover. Those who avoid bed-rest and continue normal activities as much as possible have less pain.
- Water spells health: Water flushes out the toxins. A good amount of liquid intake helps the entire system and of course is best for curing skin ailments. The average man needs 2.9 litres, or about 12 cups of water, a day and woman needs about 2.2 litres.
- Stop bad breath: You can prevent that unfriendly odour. It is caused by oral bacteria. A tongue scraper may help, but dental care may be needed. Mouth rinses are effective, as are flossing and brushing teeth twice a day.
- Slow down on the junk: Research shows that eating too many high-fat-food contributes to high blood-cholesterol levels, which can cause hardening of the arteries, coronary heart disease and stroke.
- Cut back on salt: Health Organization recommend no more than five grams a day. Too much salt can lead to stroke and heart problems.
- Spouse can matter: A man in poor health in his 50s is six times more likely to be affected if married to a woman who is also in poor health.
- Eat right for better teeth: Your pearly whites can gleam. Eat apples, oranges, celery, carrots and high fiber green.
- Make love: There is no better medicine than to have sex. people who have sex at least twice a week get protective boost from their immune systems. Of course it relaxes the mind. (keep loyal to your Spouse)
- Crash diets don’t work: The so called new-age diets do not add to health prospects. There is no easy way to lose weight so the best way is to do it over a period of time.
- Coffee is good: Researchers have found that two to four cups of coffee daily can lower the risk of colon cancer by 25 per cent.
- Being overweight is dangerous: Loose the extra kilos. Over weight people cut 20 weeks of their life for every excess kilogram, according to new research.Keeping a personal weight machine at home really helps. Buy one now!
- Supplement with selenium: Research has shown that people who took a daily supplement of selenium had a 37 per cent reduction in cancers.
- Lower your cholesterol: Work on reducing your cholesterol. This can reduce the risk of heart attack and stroke even when your level is not high. Exercise to reduce weight.
- Asprin is a wonder drug: Asprin can actually do wonders. It helps to reduce the risk of conditions such as heart disease and cancers, including of the colon, oesophagus, stomach, rectum, prostrate. cent.
- Change your job: If the workplace is what bothers you. Simply quit! Consider becoming a salesperson. Salespeople are least likely to have a work-related illness.
- Socialising is good: Meeting friends and relatives is recommended. Weekly socialising improves the memory, concentration and problem solving skills.
- Learn to relax: Unwind, take up a hobby and start socialising. This fights stress and depression.
- Fruits and vegetables help: Have at least five portions of vegetables and fruit a day, especially tomatoes, red grapes.
- Sing to stay healthy: Singing is good for the mind and body. it is relaxing, improves breathing and muscle tone.
- Vitamins are vital: A multi vitamins a day keeps the tablet away, but be sure it contains at least 200 meg of folic acid.
- Sleep well: There is nothing like a good sleep. Sleep primes the immune system. Most people need between six and seven hours of sleep a night.
- Or just hum…: Humming helps. Daily humming is a good way to increase ventilation in the sinuses.
EXERCISE EVERY DAY
- The more active you are, the better, Meng says. Exercise boosts your heart health, builds muscle and bone strength, and wards off health problems.
- Aim for 2 and a half hours of moderate activity, like brisk walking, Jogging every week. If you’re OK with vigorous exercise, stick to 1 hour and 15 minutes a week of things like running or playing tennis. Add a couple of days of strength training, too.
- If you’re busy, try short bursts of activity throughout the day. Walk often. A good target is 10,000 steps a day. Take the stairs. Park your car far away from your destination.
WOMEN’S HEALTH TIPS FOR HEART, MIND AND BODY
- Aim for a slow, steady drop. Try to lose 1-2 pounds a week by being active and eating better.
- “It doesn’t have to be an hour of intense exercise every day,” Meng says. “Any little bit helps.”
- As you improve, dial up the time and how hard you work out. If you want to lose a lot of weight, try for 300 minutes of exercise a week.
- “Eating a healthy diet will go a long way,” Meng says. Start by cutting sugar, which she says is often hiding in plain sight — in store-bought items like salad dressing, packaged bread, and nuts. Try to avoid soda and sugar-laced coffee drinks, too.
VISIT YOUR DOCTOR
- Get regular checkups. Your doctor keeps track of your medical history and can help you stay healthy. For example, if you’re at risk for osteoporosis, a condition that weakens bones, he may want you to get more calcium and vitamin D.
- Your doctor may recommend screening tests to keep an eye on your health and catch conditions early when they’re easier to treat.
- Keep the lines of communication open. “If you have questions, ask your doctor,” Meng says. “Make sure you understand things to your satisfaction.” If you’re worried about a medication or procedure, talk to him about it.
CONTROLLING YOUR BLOOD SUGAR
CUT DOWN YOUR STRESS
It can take a toll on your health. You probably can’t avoid it altogether, but you can find ways to ease the impact. Don’t take on too much. Try to set limits with yourself and others. It’s OK to say no.
To relieve stress, try:
- Deep breathing
- Healthy eating
- Talking to a friend, family member, or professional counselor
CREATE HEALTHY HABITS
- If you make the right choices today, you can ward off problems tomorrow.
- Brush your teeth twice a day and floss every day.
- Don’t smoke.
- Limit your alcohol. Keep it to one drink a day.
- If you have medication, take it exactly how your doctor prescribed it.
- Improve your sleep. Aim for 8 hours. If you have trouble getting shut-eye, talk to your doctor.
- Use sunscreen and stay out of the sun from 10 a.m. to 3 p.m.
- Wear your seatbelt.
- Take time every day to invest in your health, Meng says.
- It paid off for Montgomery. She says she overcame health problems, feels good, and has a positive outlook. “My life,” she says, “is forever changed.