10 Essential Health Tips (The Basics to Practice Every Day)

"He who has health has hope, and he who has hope has everything." -Arabian Proverb

1.Move More

Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

2. Cut Fat

Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking

The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress

Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution

If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat Belt

Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth

Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

8. Avoid Excessive Drinking

While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook

There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

10. Choose Your Parents

Well The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.

TIPS FOR HEALTHY LIFE

YAM CHER SENG gives us some tips on how to alleviate fatigue with vitamins, minerals and herbs such as ginseng.

VITAMINS and minerals are essential nutrients which can be obtained through the diet. Food high in vitamins and minerals are fruits, vegetables, lean meat, poultry, seafood and whole grains.Vitamin and mineral deficiencies can lead to various health problems, namely anaemia and poor immune functions. They can also affect bodily functions such as bone and energy metabolisms.Therefore, it is important to supplement the diet with a combination of vitamins and minerals such as vitamin A, D, E and Bs, calcium, magnesium and zinc for optimum health.

Ginseng

Panax ginseng (also known as Korean red ginseng) is an adaptogen. It enhances the body’s endurance for physical and mental activities. It helps increase the body’s resistance to stress, trauma, anxiety and fatigue.Studies have shown that the combination of multivitamin and ginseng extract is effective in improving the quality of life especially in individuals with high physical and mental stress.

Alpha–lipoic acid

Alpha-lipoic acid is a potent antioxidant which deserves special attention as studies show that the exceptional free-radical scavenging properties may play an important role against ageing.It is found in rice bran, peas, spinach, broccoli and Brussels sprouts. Most antioxidants act on specific areas of the cell. Alpha-lipoic acid is distinct in that it is able to enter both the fatty as well as the watery parts of the cell and thus offers a much wider range of protection by neutralising free radicals in both water-soluble as well as fat-soluble parts of the cells.Alpha-lipoic acid is also a “regenerator” or “recycler” of other antioxidants.

When an antioxidant such as vitamin C neutralises a free radical, it becomes oxidised and is no longer able to act as an antioxidant.Alpha-lipoic acid has the ability to regenerate these oxidised antioxidants back into their active forms.Studies suggest that a number of important antioxidants including Vitamin C, Vitamin E (alpha-tocopherol), coenzyme Q-10 and glutathione can be regenerated in this manner by alpha-lipoic acid.

Selenium

Selenium is important in defending the body against free radical attacks. The trace mineral selenium is needed for the formation of the enzyme glutathione peroxidase.This enzyme plays an important part in the defence against free radicals such as hydrogen peroxides and lipid hydroperoxides. Selenium keeps the liver functioning optimally, boosts the immune system and maintains healthy eyes, skin, hair and heart. It is also a component of semen and plays a role in fertility.• (This article being taken from NSTP Online 18Nov 08)

The writer is a pharmacist who is actively involved in the dissemination of information on natural healthcare and holistic therapies. For more information, she can be contacted at csyam@streamyx.com

KAFEIN - MUSIBAH TERSEMBUNYI

Pengambilan terlalu banyak kafein jejas hormon dalam badan wanita

LONDON: Pengambilan hanya tiga cawan kopi sehari dikatakan mampu mengecutkan buah dada wanita kerana kafein yang terlalu banyak boleh menjejaskan hormon dalam badan dan menggugat saiznya.

Kajian terbaru yang dijalankan sekumpulan penyelidik menunjukkan lebih banyak kopi yang diminum, lebih kecil saiz buah dada mereka.

Hampir 300 wanita yang mengambil bahagian dalam kajian itu dan mereka ditanya purata jumlah pengambilan kopi sehari dan saiz payu dara mereka diukur.

Keputusan kajian itu yang disiarkan Jurnal Kanser Britain mendapati bahawa dengan hanya meminum sekurang-kurangnya tiga cawan kopi atau lebih sehari sudah cukup untuk mengecilkan saiz buah dada mereka.

Kesannya meningkat bagi setiap cawan kopi yang diminum.Hampir separuh daripada wanita dalam kajian itu menunjukkan perubahan gen yang dikaitkan dengan pengambilan kopi dan saiz payu dara mereka.

“Meminum kopi boleh memberi kesan besar terhadap saiz buah dada,” kata Helena Jernstrom dari Universiti Lund, Sweden, yang mengetuai kajian berkenaan.

“Wanita yang minum kopi tidak perlu bimbang buah dada mereka akan mengecut dengan cepat dalam masa semalaman. Ia akan menjadi lebih kecil tetapi tidak terus menghilang,” katanya.
“Bagaimanapun, mereka yang berpendapat boleh meneka wanita mana peminum kopi hanya melalui ukuran baju dalam mereka akan silap.“Masalahnya, ada dua ukuran bagi sehelai baju dalam iaitu saiz mangkuk dan ukur lilit jadi tidak mudah untuk anda meneka.”

Wanita yang minum lebih tiga cawan kopi sehari mempunyai purata 17 peratus saiz buah dada lebih kecil berbanding mereka yang minum kurang tiga cawan sehari.

Wanita yang mempunyai saiz buah dada lebih besar paling berisiko tinggi, kata saintis berkenaan.

Bagaimanapun, kajian itu tidak dapat merumuskan sama ada meminum jumlah kafein yang banyak setiap hari juga boleh menjejaskan kepadatan buah dada. - Agensi

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