Health
THE HEALTHY 10
Health is a major concern for most of us, but not really our main concern. What with the job, family, household chores and social engagements, caring for our health often takes the back seat. Before you know it, the day is over, and there's only so much that you can cramp in 24 hours, right?
Our busy lifestyle can take an inevitable toll on our health that cannot be easily avoided. However much you complain about time shortage and responsibilities, your health should be your top priority. the Star Magazine has a list of 10 simple healthy habits that will help keep your health in check.
1. Don't Ever Go Hungry
Be careful to not skip any meals, particularly breakfast. Mornings are the busiest time of the day for most households and it's quite tempting to miss the breakfast in favour for a few extra winks, but don't do that. If you can't have an elaborate breakfast, try to keep it simple. Research shows that one cup of black tea a day can boost survival rate by 28 percent following a heart attack. So, cut the milk in your tea, and squeeze in a lemon slice to feel the difference in your health. Include walnuts and fresh fruits in your breakfast for the ideal meal. A bowl of oatmeal with some raisins and walnuts to top it off could also be another healthy alternative.
In order to stay at a healthy weight, you need to eat regularly instead of starving yourself in the name of a 'diet.' Eat small portions during your meals but make sure you have healthy snacks such as almonds or apple slices to satiate your hunger pangs throughout the day.
2. Chew Your Food
We don't give much thought to the manner in which we eat our food. Gulping down your food without chewing properly is a terrible idea, even if you are in a hurry. Chewing serves as the first step in your digestive process and thus, is extremely important. Chewing ensures that you absorb more nutrients and energy through your food, it is helpful for easy digestion and even help you maintain a healthy weight. So, for all those weight conscious people, the next time you eat your food in a hurry, just remember, the longer you chew your food, the more time it will take you to finish the meal. Eating slowly can help you to eat less especially since your brain will think it has eaten enough, thereby making sure you do not overeat.
3. Give Your Eyes a Break
No matter how much work you have in front of the computer, there is only so much that your eyes can bear. When you spend hours staring at your computer screen at work, you can trigger eye strain and headaches. Follow the 20-20 rule when spending long hours in front of a computer screen. For every 20 minutes that you spend in front of the screen, glance away from the screen for at least 20 seconds at something that is around 20 feet away. This allows your eyes to focus on something else for a while, thus reducing the strain on them. You could also break away from the monotony of work and reduce the chances of back and shoulder aches by taking a walk around your office after every hour. Stretching after every couple of hours is another great option, particularly if you sit a lot, as that promotes blood flow, thus invigorating the body and mind.
4. Apply Sunscreen All Year-Round
It doesn't matter if you can't see the sun out of your window or if it looks like cloudy day, you NEED to apply sunscreen every single day, be it the summer or the winter, if you don't want to end up with skin cancer. We are not saying that sunscreen is a sure fire way to prevent skin cancer, but it does reduce the chances of developing this kind of cancer. Moreover, sunscreens are the way to go if you want to slow down the development of wrinkled skin that is ageing prematurely. Remember to apply sunscreen to any exposed body part before heading out; this includes your face, ears, neck, arms, and hands.
5. Try the Stairs
Not just once but everyday. Be sure to take the stairs everyday to prevent health problems that come with inactivity including obesity, high blood pressure, heart disease and stroke. If you spend a long part of your day cooped up in your workplace, this could be your way of working out. Climbing stairs (provided you do not have knee problems) does not require any special equipment or skill, and you can burn twice as many calories as walking. For those who want more persuasion, climbing the stairs regularly can lead to greater leg strength and flexibility. If you want to make this more challenging, then you can choose to take two steps at a time every time you walk up the stairs. This will act as your own little gym, strengthening your thigh, stomach and rear end muscles.
6. Move Around
You don't need to hit the gym to get the daily dose of exercise. You should, however, make sure that you exercise for at least 20 minutes everyday. The best way to lose the excess weight and stay fit is by walking around your neighbourhood for around 20 to 30 minutes everyday. Bicycling is another way to stay fit. You could also download easy, ten-minute cardio exercises from the internet and do it in the comfort of your home. Whatever it is that you choose to do, make sure that you maintain the pace and make it into a habit, instead of letting go after a couple of tries.
7. Get Your Annual Check Up
This is a must. If you want to know if everything is fine with your body and brain, you should check with a doctor at least once every year, even if you feel fine and think you are in perfect shape. Women, in particular, should get annual breast exams and pap smears to check for cancer. It's better to know that you are cleared by a doctor than trust your 'instincts' when it comes to your health.
8. Breathe In, Breathe Out
When you are too stressed, the first thing that you are advised to do by all and sundry is to take a deep breath and let it out. Slow, deep breathing can actually be very helpful for the body, as all the carbon dioxide waste is exhaled and clean, fresh oxygen is inhaled to stimulate your brain and muscles. A simple exercise of breathing in and out ten times whenever you feel overwhelmed can help your body eliminate toxins much father than poor, shallow breathing. Try it the next time you feel like the world's burden is upon you, and you'll notice how light you feel afterwards.
9. Eat Colourful Foods
We all know that eating fruits and vegetables everyday will keep the doctor at bay. But we should not just limit ourselves to the 'greens'. Healthy eating is not only about the number of carrots you've chewed on the whole day, it's about the variety of food that you eat every day. There are basically six colour groups of vegetables and fruits, and you should include foods from at least 3 colour groups in your meals. Red foods, like tomatoes and beets, improve memory, support urinary tract health and increase blood circulation around your body. Orange foods, like carrots and sweet potatoes, are high in antioxidants and can increase immunity. Yellow foods like pineapples and lemon, are good for digestion and promote optimal brain function. Green foods like spinach and cucumbers lower the risk of some cancers and improve eye health. Just make sure that your uric acid levels are stable as some vegetables actually increase the level of uric acid in individuals who have this problem. Blue foods like eggplant and blackberries strengthen the bones and increase anti-ageing properties in the body. Finally, white foods like garlic and onions can help lower cholesterol and decrease blood pressure.
10. Give Yourself A Break
It's very important that you set aside some time for yourself. The best way to stay healthy is to be happy. Laughter is the best medicine, and so laugh out loud whenever you can. Research has found that repeatedly laughing till your tummy hurts has the same effect on your body as moderate exercise. Listen to music, read a book, treat yourself; all in all, just let the stress out and allow yourself to be happy, and the health benefits will follow.
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