The information in this guide may be useful to supplement your physician-prescribed daily routines. Contact your doctor / physician first for advice if this guide is suitable for you.
Here are some healthy tips for your daily life
The helpful tips in this guide can serve you well if you are able to practice it regularly. When it comes to health, we should all take it seriously. And being healthy is always about a lifestyle change. Like everything else, health is something that we all need to strive for and work for. “There is no free lunch” comes to mind and is even more so when it comes to achieving our health gold. And believe me … there are no shortcuts either. So stay positive and remember that your health and happiness will bring joy to people around you who care for your well-being.
Thank you for your time reading through this PREFACE.
Have a good day ahead!
HEALTHY AND FIT
TIPS FOR PERSONAL HEALTH AND HYGIENE:
TIP # 1) DRINK LESS ALCOHOL
We should not drink more than 3-4 units of alcohol a day for men. For women, this should be no more than 2-3 units. An alcohol unit roughly means 10 ml of pure alcohol in an alcoholic beverage. As a general guideline for cider and beer no more than 2-3 units. For wine, no more than 2 units. For spirits, up to 1 unit, and for wine coolers, not more than 1.5 units. (Note that these are general guidelines)
TIP # 2) Keep your hands clean
How to wash your hand with liquid soap properly.
Abstract from Victoria State Government Australia.
A lot of diseases spread from contaminated hands. Clean hand saves lives.
TIP # 3) OFF SMOKING
Take the courage to take the first step. Stop smoking today!
Do you want to quit smoking but have difficulty doing so? Here are some tips you can consider trying;
1) Identify and avoid situations that make you smoke. Have a plan to avoid or get through without smoking. Avoid e.g. To use stairs if you always smoke there.
2) Resist your craving for tobacco by telling yourself to wait a few more minutes first, do something to distract yourself during that time.
3) Chew something to fight cravings like chewing gum, lozenges, nuts, raw vegetables.
4) Do several physical activities to distract yourself; training, doing chores, sports games.
5) Practice relaxation techniques instead of smoking when there is stress.
6) Get support from family, friends, support groups that remind you of the benefits of smoking cessation.
TIP # 4) GET BACK SLEEP
An average adult needs about 7-9 hours of sleep. Sleep increases your ability to focus and remember new information, improves your mood and lowers your stress. It helps maintain a healthy weight and improves your performance and coordination. Create a cohesive sleep & wake up schedule today!
TIP # 5) GET JULY COMPLETELY THE CONTROL OF HERO
Have you completed your annual medical check up yet? Early detection can save you live.
TIP # 6) EXERCISE REGULATED!
Exercise helps boost your immune system, control your weight. It improves your mood, increases your energy. It reduces stress, makes you feel more confident and positive. It sharpens your mind, allows you to sleep better. If you prefer to work out in the gym, make sure you watch for a while doing aerobic exercises for at least 20-30 minutes a day (minimum 3 times a week is recommended).
TIP # 7) TAKE STEPS TO PREVENT DOWN A FLU
When the holiday season arrives and so does the flu. Here are some tips to prevent the flu next to drinking lots of fluids every day. You can also take foods like mushrooms, sweet potatoes, garlic, wild salmon, dark chocolate, almond, strawberries to boost your immune system against the flu virus.
TIP # 8) HOW TO HANDLE YOUR INSOMNIA
Good sleep quality ensures better health, mood and performance. Here are some ways to help fall asleep easier;
Exercise during the day. Avoid caffeine and alcohol at night.
Eat a light dinner 2-4 hours before bed. Turn off the TV and computer in your bedroom. Keep your room temperature cool (about 21 degrees Celsius), also take a hot bath before. Using lavender slush in bath oils and soaps can be helpful for getting a good night’s rest. After the bath, try to dim your bedroom light (or turn off all your lights if you prefer) before going to bed. For some people, playing soothing music can help, while other people prefer a quiet sleeping environment.
Drinking a good quality (authentic) chamomile tea can also help you sleep better. Avoid sugary and caffeinated beverages before bed – such as coffee and certain types of caffeinated tea.
TIP # 9) HOLIDAY SEASON-BINGE
There tends to be parties after parties. Here are some tips on how to enjoy your party gathering without overeating:
Don’t skip meals / fast before the party. Only take healthy snacks like raw vegetables, nuts and fruits if you are a little hungry.
Eat food less in salt, oil, refined sugar, processed.
Start your meal by taking low calorie foods and then to higher later. eg; start with soup, salad, lean protein, you will be pretty full of dessert when you can feel satisfied just with a few bites (3).
Take only one portion, politely refuse other help, but definitely.
Avoid alcohol, try sparkling water instead. Cut down on smoking
Also, remember to continue your exercise regimen this festive season.
In the end, try to enjoy the social gathering and not focus on food instead. This season is all about coming together, sharing joy and happiness after all.
TIP # 10) HOW TO AVOID FOLLOWING GROGGY
Do you feel bad in the morning?
Here are a few suggestions on how to feel fresh in the morning;
Drink a glass or two when you wake up.
Do some stretching or cardio exercises.
Try meditation or deep breathing.
Cook carbohydrates that are not very loaded with carbohydrates (try fruits especially citrus, simple proteins like eggs, cheese, yogurt)
Listen to your favorite music or soothing sounds
Take a hot shower, but wash your face with cold water instead.
Think of something that makes you feel excited.
Feel grateful for yet another day
TIP # 11) HAVE A GOOD MORNING
A good proper breakfast (whole grains, lean protein, vegetables, fruits, dairy) is very important for your health.
A good breakfast will help kick start your day and boost your metabolism.
It makes you feel fresh and less crying and lifts your mood.
A healthy breakfast helps you focus and concentrate better so you can think and solve problems more easily.
A healthy breakfast also helps reduce cravings and make unhealthy food choices. It helps to control your weight.
TIP # 12) TO AVOID GETTING EQUAL
Keeping your body clean at all times is a basic social etiquette that everyone should follow – if you’ve been outdoors and sweating, dry yourself and take a bath if possible. Sweat contains body salts and oils, and this can cause body odor to develop. Bacteria on the skin surface can also cause body odor. Armpits and other areas of the body are perfect places where bacteria love to multiply and moisture helps them with that. So try to keep your areas dry and this will reduce your chance of developing bad body odor.
Some basic tips to follow –
Keep squeaky clean
Use antibacterial soap when taking a bath
Towel dry thoroughly
Apply good deodorants and antiperspirants
Keep your wardrobe clean
Avoid strong smelling food and drink
STAY HEALTHY AND FIT!