The information presented in this guide may be suitable to supplement your doctor-prescribed daily routines. Please consult your doctor/physician first to get their advice if this guide is suitable for you to follow.
HERE ARE SOME HEALTHY TIPS FOR YOUR DAILY LIFE
The helpful tips in this guide could serve you well if you are able to practice it on a regular basis.So take some time to understand each of them first to determine if they are suitable for you. When it comes to health, we should all take it seriously. And being healthy is and always has been about a lifestyle change. Like everything else, Health is something that we all have to strive and work for it. “There is no free lunch” comes to mind and is even more so when it comes to achieving our health golds. And trust me… there are also no short-cuts. So stay positive, and remember that your health and happiness will bring joy to people who are around you and who care for your well-being.
Thank you for your time in reading through this PREFACE.
Have a great 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 per day for men. For women, this should be no more than 2-3 units. One alcohol unit roughly means 10ml of pure alcohol in an alcohol beverage. As a general guideline, for Ciders and Beer, no more than 2-3units. For Wine, no more than 2 units. For Spirits, no more than 1 unit, and for wine coolers, no more than 1.5 units. (Note that these are general guidelines)
TIP #2) KEEP YOUR HANDS CLEAN
How to wash hand with liquid soap properly.
Abstracted from Victoria state government Australia.
A lot of diseases are spread from contaminated hands. Clean hand save lives.
TIP #3) QUIT SMOKING
Pick up the courage to take the first step. Quit smoking today!
Wish to quit smoking but having difficulty doing so? Here are some tips for you to consider trying;
1) Identify and avoid situation which will trigger you to smoke. Have a plan to avoid or get through without smoking. E.g., avoid using the stairways if you always smoke there.
2) Delay your craving for tobacco by telling yourself to wait further few minutes first, do something to distract yourself for that period of time.
3) Chew something to fight craving like chewing gum, lozenges, nuts, raw vegetables.
4) Do more physical activities to distract yourself; exercise, do chores, sports games.
5) Practice relaxation techniques instead of smoking when stress.
6) Get support from family, friends, support groups, reminding you the benefits of smoking cessation.
TIP#4) GET ENOUGH SLEEP
An average adult need around 7-9 hours of sleep. Sleep increases your ability to focus and remember new information, improves your mood & lower your stress. It helps to maintain healthy weight and improves your performance & coordination. Establish a consistent sleep & wake schedule today!
TIP #5) GET REGULAR YEARLY HEALTH CHECK
Have you done your annual medical check up yet? Early detection can save your live.
TIP #6) EXERCISE REGULARLY!
Exercise helps to boost your immune system, control your weight. It improves your mood, increase your energy. It reduces stress, makes you feel more confident and positive. It sharpens your mind, enables you to sleep better. If you prefer exercising at the gym, make sure you clock in some time doing aerobic exercises for at least 20-30 minutes a day (minimum 3 times a week is recommended).
TIP #7) TAKE STEPS TO PREVENT GETTING A FLU
When the Holiday season arrives, and so does flu. Here is some tips to prevent flu beside drinking lots of fluid everyday You can also take food like mushroom, sweet potatoes, garlic, wild salmon, dark chocolate, almond, strawberries to boost your immune system against flu viruses.
TIP #8) HOW TO HANDLE YOUR INSOMNIA
Good sleep quality ensures better health, mood and performance. Here are some ways to help falling asleep easier;
Exercise during the day. Avoid caffeine and alcohol at night.
Have a light dinner 2-4 hours before bed. Switch off TV and computer in your bedroom. Keep your room temperature cool (around 21 degree Celsius), have a warm bath prior as well. Using lavender essence in bath oils and soaps can be helpful towards getting a good nights rest. After the bath, try to dim your bedroom lights (or turn off all your lights if you prefer) before you go to bed. For certain people, playing some soft soothing music may help while other folks will prefer a quiet sleeping.environment.
Drinking a good quality(authentic) chamomile tea can also help you sleep better. Avoid sugary and caffeinated drinks before bedtime – example coffee and certain types of caffeinated tea.
TIP #9) THE HOLIDAY SEASON BINGE
There will tend to be feasts after feasts. Here are some tips how to enjoy your feast gathering without overeating:
Do not skip meals/fast before the feast. Take only 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 food low in calories then to higher later. e.g; start with soup, salad, lean protein, you will be quite full by dessert when you can feel satisfied just with a few bites (3).
Take one serving only, decline second helpings politely but firmly.
Avoid alcohol, try sparkling water instead. Cut down on smoking
Remember to continue your exercise regime during this festive season as well.
Lastly, try to enjoy the social gathering and not focus on the food instead. This season is about getting together, sharing joy and happiness after all.
TIP #10) HOW TO AVOID FEELING GROGGY
Feeling groggy in the morning?
Here’s a few suggestions how to feel fresh in the morning;
Drink a glass or two of water when you wake up.
Do some stretching or cardio exercises.
Try Meditation or deep breathing exercise.
Cook breakfast not heavily loaded with carbohydrates (try fruits especially citrus, simple proteins like eggs, cheese, yogurt)
Listen to your favorite music or soothing sounds
Take a warm shower, but wash your face with cool water instead.
Think of something to make you feel excited about.
Feel grateful for another new day
TIP #11) HAVE A GOOD BREAKFAST
A good proper breakfast (whole grain, lean protein, vegetables, fruits, dairy) is very important for your health.
A good breakfast helps to kickstart your day, increasing your metabolism.
It makes to feel for fresh and less grouchy, elevating your mood.
A healthy breakfast helps you to focus and concentrate better, enabling you to think and solve problems easier.
A healthy breakfast also helps in reducing cravings and making unhealthy food choices. It helps in controlling your weight.
TIP #12) HOW TO AVOID GETTING BODY ODORS
Keep your body clean at all times is a basic social etiquette that everyone should follow – if you have been outdoors and have perspired, do dry yourself and if possible, take a shower. Sweat contains body salts and oils and this can cause body odors to develop. Bacteria on the skin surface can also cause body odors to occur. Armpits and other areas of the body are perfect places where bacteria love to multiply and moisture helps them do so. So try to keep your those areas dry and this will reduce your chanced of developing bad body odors.
SOME BASIC TIPS TO FOLLOWING –
Keep squeaky clean
Use anti-bacterial soap when taking a bath
Towel dry yourself thoroughly
Apply good deodorants and antiperspirants
Keep your wardrobe clean
Avoid strong smelling foods and drinks
STAY HEALTHY AND FIT!