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Health Tips and Facts

In this section we present you some interesting tips and facts.

 

A Balanced Diet - Bioavailabity

 A balanced diet is the key to a happier, healthier life, so the mantra goes. Experts adise us to eat more fruit andeg! boost protein and fibre intake! make sure we get the optimum leels of itamins and minerals. "ut whatactually happens to these nutrients once they are inside the body# $ead more here in this interesting article at""% &ews.

 

Help to quit smokingtips and resources to help you stop smoking

 And yep im a smoker '( I did )uit smoking for about * years and then unfortunately started smoking again andthink its about time for giing up smoking for good now. +o was looking around the web for help and resourceson how to best )uit smoking and some tips on how to make stop smoking a bit more bearable and so I thought Iwill compile some tips and tricks as well as some resource sites on this topic that can help you as well wheneeryou are ready to )uit smoking alsosee this page for more info' Help to )uit smoking

 

Avoid mosquito-borne illnesses

The best way to preent mos)uito-borne illnesses is to reduce the number of mos)uitoes around your home andneighborhood and to take personal precautions to aoid mos)uito bites. How to do that# ost important is toeliminate all recipients that contain standing water around your garden, house and neighborhood. /ook around ifyou find anything that contains water like cans, old tires, flower pot bottoms etc and eliminate them or drain themso they dont proide the mos)uitoes with a new breeding ground.

The 01H 20epartment of Health( adises the public to remain diligent in their protecting themseles frommos)uito bites by following the 34 05s,6 which include'

FOOD PREPARATIONS AND THEIR BENEFITS

 

Food Nutrient Benefit Why it works

Spinach and

orange juice

Iron Helps prevent

anaemia, energy

loss, infections

Juice turns iron into

more easily absorbed

form

Canned or

cookedtomatoes

Lycopene Antioidant

thought to halt celldamage

Lycopene turned into

more readily absorbedform

Cooked rather

than ra!

carrots

"eta#carotene Antioidant Cooking breaks do!n

cell !all allo!ing

easier absorption

Leafy

vegetables

dressed in oil

Lutein $ay prevent eye

disease

Lutein is fat#soluble,

so oil aids absorption

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Dusk and Dawn 7 Aoid being outdoors when mos)uitoes are seeking blood. For many species, this is

during the dusk and dawn hours.

Dress 7 8ear clothing that coers most of your skin.

DEET 7 8hen the potential exists for exposure to mos)uitoes, repellents containing 0EET 2&,&-diethyl-

meta-toluamide, or &,&-diethyl-9-methylben:amide(are recommended. ;icaridin and oil of lemoneucalyptus are other repellent options.

Drainage 7 %heck around your home to rid the area of standing water, which is where mos)uitoes can

lay their eggs.

Cinnamon

 

%innamon is natie to +ri /anka. %innamon 2%innamomum :eylanicum, synonym %. erum( is a small eergreentree <=-<4 m tall, belonging to the family /auraceae, and a spice obtained from the inner bark of this species.%innamon is known to significantly reduces blood sugar in diabetics, and improes cholesterol, /0/-cholesteroland triglyceride leels.

Our Tip: Hot milk with cinnamon is good for your neres.

inger 

 

>inger root is used extensiely as a spice in many if not most cuisines of the world. Though called a root, it isactually the rhi:ome of the monocotyledonous perennial plant ?ingiber officinale. The actie constituent of gingeris :ingerone.

Our Tip: >ingertea does help with a common cold, so @ust add boiling water oer fresh ginger , its also known tohelp with trael sickness and alleiate a nerous stomach.

Essential Healthy Eating Tips - En@oy our Food

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Following these healthy eating tips you will eat a healthy balanced diet, have good health and

physical fitness. Eating a balanced diet and following these tips is a great way to maintain ahealthy weight, and a big step towards living a healthy lifestyle.

The importance of healthy eating tips is especially relevant for those of us in midlife, who may be

adversely affected if we fail to take them into consideration. Get to know the benefits of healthyeating and consider how your lifestyle and health can be improved.

By taking positive action now we can prevent and treat some major illnesses and conditions, thatcan at best stop us from enjoying life to the full and at worst ending it prematurely.

Lets take a look at some simple healthy eating tips that we can implement straightaway....

Plan ahead  plan your meals a few days at a time, prepare the

shopping list, make sure you have all the ingredients you needfor the meals. !void adding preprepared meals and unhealthy

snacks to the shopping basket. Eat your meals at regular times.

5 a day  make sure you have included at least " portions of fruitand vegetables in your daily food intake. #ou will feel fuller and

the risk of some diseases is reduced.

Build your meals around carbohydrates  more than half our

daily calories should come from foods such as pasta, rice, other

cereals, bread and potatoes.

Portion control  its easy to think that because you are eatinghealthy foods it doesn$t matter how much you consume, it does,

everything in moderation.

Achieve balance  look at the bigger picture when choosing

your food. !s an e%ample, if your meal is high in fat on one daythen make sure its followed by a very low fat day. #our daily diet

doesn&t need to be perfect, just balance it out over several days

into a healthy balanced diet.

Know your shortcomings  acknowledge your weakness for

cream doughnuts, thickly buttered toast, creamy sauces orwhatever your favorite comfort food is. 'on$t e%pect to eliminatethem totally, but do cut back and try substituting fruit instead.

(emember, we eat for pleasure as well as nutrition.

Be informed  understanding food labeling can be very helpful in

making changes to your diet. )heck out the food pyramid *+- or

eatwell plate *+- for guidance on the number and si/e ofrecommended food portions.

Variety  we need more than 01 different nutrients in our diet

which simply can&t be provided by a single food. Eat a goodvariety of nutrient rich foods every day, including whole grains,

dairy products, poultry, fish and other protein sources.

ake changes gradually  changing to a healthier diet should

be an enjoyable process not a chore. 'on&t eliminate anythingcompletely, just cut back on the less healthy foods.

!re you ready to get started 2 Eating a healthy balanced diet can be achieved by making changesto the way your currently eat and cook.

3ost importantly it is no more e%pensive to eat a healthy diet than an unhealthy one.

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Tips For $educing +tress In our /ife!se"ul #tress $eduction Techniques

: really hope you are reading these tips for reducing stress in a ;uiet,calm moment, with a cup of

tea or coffee and your feet up <o2 =ell if you are feeling stressed and hassled :&ll cut to thechase and concentrate on the facts no flowery talk.

tress can have negative conse;uences if it is continuous without any respite, resulting in physicalsymptoms such as headaches, chest pain, disturbed sleep patterns, and tummy upsets. :t&s a

good idea to consider checking blood pressure as there may not be any warning signs of aproblem here.

The best time to develop ways to deal with stress is when you are feeling rela%ed and have sometime to spare to reflect on the main causes of stress in your life. >aving some idea of the first

signs of stress will enable you to act ;uickly before things get out of hand.

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stress.html6i%//7E0=B=?@A 

%& Tips "or $educing #tress$estore A #ense o" Calm and Order to 'our (i"e

Get organi/ed whether in your work life or around home get rid of the clutter not juston your desk or in the bathroom, the clutter in your mind too. >ere is some great advice

about how to organi/e clutter around the home.

rioriti/e stop juggling with too many ballsC : know we women are renowned for

multitasking but keeping things realistic and doing important tasks first will reduce stress

levels.

3ake a &'aily To 'o @ist& just take a few minutes each evening to jot down the importanttasks for tomorrow, check off those you have dealt with and carry forward the outstanding

items.

eep things in perspective when something stresses you, ask yourself D'oes this reallymatter much2D 'on&t waste your energy and time fretting over the little things.

!dapt some things that stress us can&t be avoided, so make changes, however small, toreduce those really stressful situations.

!void stressful situations when possible. #es, there really are some situations that triggeryour stress which you can avoid with a little thought if you hate crowded shops and

;ueues do your shopping at ;uiet times when possible. ractice saying D<oD 'on&t take on too much, some of us find it almost impossible to

refuse re;uests for help or e%tra hours at work and then wonder how on earth we can fit

things in.

Give yourself a break even if its just 71 minutes for a coffee or to play with the dog,

taking time out will reduce stress and you&ll feel refreshed to face more challenges.

Get a good night&s sleep insufficient sleep e;uates to reduced energy levels which in turn

adds to your stress. Try to keep to a regular time for going to bed.

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Get physical e%ercise relieves stress, get rid of those negative feelings and improve your

fitness.

=ell those are my top tips for reducing stressC : could make the list longer or go into more detail

but this list gives you plenty of suggestions on how to deal with stress in your life.

Finally a suggestion from )arol Engelman to visit her website4

:n times of stress it often helps to do a little something for ourselves. !t !nti !ging 0

3ature =omen you&ll find mature skin care, make up tips and techni;ues as well as weightmanagement, how to get back in shape and feel better about ourselves all geared to the

older women.

: couldn&t agree more, do take the time to e%plore all the suggestions here, and rela%......

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/earn How To anage +tressBe"ore it Takes Over 'our (i"e

=hen deciding how to manage stress, first of all we need a clear definition of what it is. <aturallywe each have our own ways of reacting to and dealing with challenges that daily life throws at us,

so it can&t be defined as something specific like commuting or balancing your budget. That&s not tosay these aren&t stressful situations thoughC

3y definition is when circumstances and5or events feel so overwhelmingly comple% or demandingthat they are beyond my abilities to deal with, physically or mentally. !t this point : begin to

e%perience the effects in my body and my thought process. >ow do you define it2

ome people are much more susceptible to stress than others but there are things we can all do

to make our lives less stressful. <otice that :&m not saying &stress free&. This is because sometimesit is good for us, it can be stimulating and instrumental in motivating us in challenging situations

in every day life and our work.

!et "he #acts

nowing the facts before you have to think about how to manage stress will help you deal with it

more effectively.

$egative %ffects

:t affects everyone regardless of age, se% or nationality you are not alone.

)an lead to problems eating, sleeping, concentrating, and functioning efficiently when

performing normal activities.

3akes some people aggressive and5or bad tempered which can alienate friends, family andloved ones.

)an contribute to high blood pressure and heart problems, fatigue and depression.

!ffects decision making and can lead to procrastination.

)an cause headaches, upset tummy, even panic attacks.

+ltimately stress could make you turn to achohol, smoking or drugs to escape.

Postive %ffects

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The following comments sum up the positive side of stress, good to bear these thoughts in mind

tooC

Dtress is a burst of energy,D says psychiatrist 'r. @ynne Tan of 3ontefiore 3edical )enter

in <ew #ork )ity. D:t$s our body telling us what we need to do.D

DThink about your daily life when do you get things done2D asks anet 'iietro, adevelopmental psychologist at the ohns >opkins Bloomberg chool of ublic >ealth in

Baltimore. D=hen you have a deadline, when you have to perform. #ou want some stressto help you do your best.D

&ow to anage 'tress in (our Life

nce you&ve recogni/ed that stress is causing you problems and not having a positive effect its

time to act calmly, gently, don&t make managing stress stressfulC !s you begin to develop your

strategy don&t rush it, implement it gradually.

Think about what triggers stress for you, what are the feelings you first e%perience as it builds inyou. !re there any practical steps you can take to avoid these triggers or situations2

et realistic goals, don&t add to your stress overload by making a plan that causes you more grief.

Think positive reward yourself for achievements and coping well.

@earn to use rela%ation and breathing techni;ues. :f the word &meditation& makes you cringe andbrings to mind chanting strange words and joss sticks, think again it can be an e%cellent way offinding peace in your mind. 3editation is an e%cellent way lower blood pressure and reduce stress.

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)n*oy 'our +ood,

! healthy diet will keep your body well on the inside and show on the outside in your skin,hair, nails and smile. 3ake sure you get your "adayC

:mprove your cooking skills try new recipes, make your meals interesting and fun.

Eating as many different colored fruits and vegevery day is an easy way to make sure you get a

variety of vitamins, minerals etc.

!void junk food prepare some ;uick healthysnacks to have at hand when you need to nibble.

'rink more water and plump up your skinC

Tiredness, headaches and loss of appetite are alsosigns of dehydration drink around I glasses of

water a day, more if you are very active.

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The list of  reasons to e%ercise are many, and should be irrestible to all of us increased

energy, longevity, weight management,disease prevention etc.

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3aintain your brain yes, it needs e%ercise, stimulation and nourishment too. &+se it or

lose it& applies as much to the brain as the rest of the body.

E%perience new environments, people and activities try a new hobby or go traveling,e%plore new areas close to home, or become a volunteer it can be very fulfilling.

'evelop an optimistic outlook on life. 3anaging depression will help you optimists are

apparently more likely to be healthier,live longer, and are less susceptible to heart attacks.

Personal atters ) Practical and %motional

Juality Time needs a proper place in your life spending time with those we value means

being there in body and mind. 'on&t wait for a disaster to remind you of what reallymatters in life to you.

=hen you know how to manage stress you&ll be more able to keep a balance betweenrela%ation, family, friends and work.

'on&t ignore potential health problems by putting warning signs down to age or being toobusy to get them checked out. chedule a regular health checkup into your life.

:t&s good to share information and decisions about finances etc. with your partner so you

both know how things work, and you both know where to find important documents.

eep things in perspective don&t sweat the small stuff. : mean dealing with life&s problemsin a positive and constructive manner, rather than becoming pessimistic and negative.

'elete these words from your vocabulary right now *+m getting too old for this. 'on&t

allow typical thoughts about the aging process to affect your lifeC

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