Ten tips for well-being

Ten tips for well-being

1 TIME-OUT:
Stress releases a chemical reaction in the brain that can disrupt the normal functioning of certain bodily organs. While it may be impossible to banish stress from your life, there are ways to overcome it.

If you're feeling stressed, take a 10-minute break. Breathe deeply, as one tends to take shallow breaths when tense. Inhale slowly, and then exhale, counting eight seconds for each phase. Massaging your forehead and the back of your neck, as well as basic stretching exercises also help relieve tension.

If all else fails however, you can resort to one of the most natural methods of all-time - burst into tears! It's okay to cry. In fact, crying is good because it acts as a tranquiliser, lowering your blood pressure and relaxing your muscles. So go ahead and bawl. It helps!

2 EAT TO LIVE, NOT LIVE TO EAT:
Include lots of fresh fruit, vegetable,brown bread, pasta and rice in your diet. Cut down on fatty foods like meat, cream, cheese and refined sugar. Skipping meals is an absolute no- no, as it induces bingeing later on.

The ideal diet contains the following: 34% bread, potatoes and cereals +33% vegetables and fruit +12% meat, fish or alternatives + 15% dairy foods + less than 6% fatty or sweet foods. As long as you stick to this healthy dietary regime and are not overeating, you're pumping your body with the right fuel it needs to stay in top form!

3 SOUND ADVICE? EXERCISE:
If your workplace is nearby, walk instead of drive. Regular exercise is essential, especially for those who lead sedentary lifestyles and are stuck in 9-5 office jobs. Physical activity improves the efficiency of the heart and lungs, builds strong muscles and bones and boosts one's overall health.

To maintain your weight, 30 minutes of added physical activity 3 times a week is all you need. But if you're trying to lose weight, experts suggest exercising 35 to 45 minutes, five times a week.

4 BACK TO NATURE:
Vitamin C is believed to be an effective cold remedy as it builds the immune system and helps shorten the duration of colds.

Citrus fruits, broccoli, tomatoes and spinach are rich sources of vitamin C. Another great gift of nature is garlic, which is good for the heart, and is packed with superb antibiotic and anti-viral properties to stimulate the immune system and help clear up urinary infections. Still more of Mother Nature's wonders that you can benefit from include:
* Basil: Lifts melancholy and soothes headaches.
* Rosemary: Invigorates circulation and stimulates digestion.
* Tarragon: Calms digestive cramps and stops hiccups.
* Chives: Aids digestion of rich foods.

5 SMOKE GETS IN YOUR LUNGS:
Did you know that smoking 30 cigarettes a day exposes a smoker to the same degree of radiation as someone who has 300 chest X-rays a year! Smoking also reduces bone mass and increases the risk of fractures! Good thinking? Quit smoking, and to ease withdrawal symptoms, avoid taking alcohol, tea and coffee as well as highly seasoned food for the first few weeks.

6 HEALTH CHECK:
Go for regular check-ups because many illnesses can be checked if detected in early stages. Women should have a cervical smear test every 3 years and give themselves regular breast examinations. Blood pressure levels should also be checked at least every 5 years.

7 DRINK, DRINK, DRINK!:
Are you a weight conscious person? If you are, then you should be drinking 8 to 10 glasses of water a day. Water rids the body of toxins, assists with regularity, and is essential for weight loss. For athletes, water is necessary to replenish lost fluids and prevent cramps.

8 SLEEP TIGHT:
Do you spend enough time in slumber land? When we sleep,the body regenerates itself while the central nervous system rests. Lack of sleep or insomnia results in moodiness, irritability and poor concentration. Hence, it is not wise to drink coffee, tea or any other stimulating drinks before bedtime. Try warm milk instead, or burning lavender oil incense, which contains great soporific properties.

9 VITAMIN POWER:
To keep our bodies in tiptop condition, we need an adequate intake of vitamins and minerals. The best way to do this is to eat a well-balanced diet. However, it can be difficult to eat the right foods on a regular basis. That's why we should stock up on the right vitamin supplements. When you do that, bear in mind that too much of one nutrient may be harmful, so avoid mega-doses unless under medical supervision.

Vitamins are supposed to work in harmony with the body, not overpower it! Remember also that many supplements (e.g. Calcium and vitamin C) are better taken in small, divided doses instead of one full dose, as their nutrients are better absorbed this way.

10 TOTAL RECALL:
Does your thinking get a little fuzzy sometimes? Are there times when you can't for the life of you remember a name or a fact? There are a few possible reasons why we get mired in sticky situations like these. Consider these:
* Poor posture: Sitting in a hunched position may be preventing an adequate supply of oxygen from reaching the brain.
* Lack of iron: Iron is necessary for the proper transport of blood to the brain.
* Lack of aerobic activity: Exercise increases the efficiency of oxygen transportation to the brain.
* Lack of B vitamins: Leads to memory loss, poor coordination and mood swings.
* Physical tension and anxiety: Mental performance often hinges on your emotional state. Mental turmoil may excite an adrenalin rush and can briefly enhance memory. But the effect is short-lived and soon confusion will take over. Anyone who has botched a crucial exam or interview can tell you that!

So keep a positive mind always, and memorise this last great tip for the rough times ahead: "A smile is a curve that sets everything straight!"