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!"

How much water should you be drinking daily?

One of the easiest and quickest ways to improve your levels of energy and vitality is by consuming adequate amounts of water each day. Some functions of water in your body include:

1. Carrying nutrients and waste products throughout the body.
2. Acting as a lubricant and cushion around joints and inside the eyes.
3. Aiding in the regulation of normal body temperature.
4. Maintaining blood volume.
5. Aiding as a shock absorber.

How much water your body requires depends on how many calories you burn per day. The average person burns 2000 calories daily which requires 8-12 cups of water to replenish what was lost. If this seems like a lot keep in mind that if you eat lots of fruits and vegetables you're getting water from those sources as well. An easy habit to develop is drinking 1 cup per hour, this will help assure you drink plenty of water and keep your body functioning at its best.

Okay, have a healthy lifestyle!

Dangers of Red Meat

Consuming red meat along with processed deli meats (salami) has long been shown to increase certain cancers. Men and women who consumed even one ounce per day of these foods had increased rates of colon cancer by up to 50%. Considering that meat is so central to the American diet it's in our best interest to reduce or eliminate these sources as frequently as possible.

Alternatives include non-processed meats such as chicken, pork, and turkey. The biggest benefit to consuming these meats is their lower levels of saturated fats. If you choose ground beef look for at least 90% lean, and anything with loin is usually much leaner as well.

Alternative protein sources also include fish and nuts. These are much healthier for not only your heart but also for rates of cancer and obesity.

Take care!

A few amazing facts about probiotic

Here are some fast and amazing facts about probiotic that you should know.

1.Your intestinal tract has over 100,000 billion micro — organisms.

This means that there are approximately 10 times the number of micro—organisms in your body than there are cells!

2.Your body plays host to more than 500 different species of bacteria.

Only 50 per cent of the strains are known to mankind.

We do not yet know what some of them do.

3.The bugs in your intestinal tract are able to cover a full tennis court, if spread out

4.You have, at any one time, 1 — 2kg of bacteria in your intestine.

5.Most bacteria just live in our intestinal tract, doing nothing, but many are essential to our well — being.

6.The bacteria genome is vastly more complex than the human genome.

“Genome” refers to the total genetic material of an organism.

7.All babies are born completely sterile.

A baby’s gut microbiota is established during the first few months of life.

After this period, the microbiota remains remarkably stable, unless upset by powerful antibiotics, poor eating habits and stress.

8.The combination of micro—organisms present in the gut is unique for every individual — almost like fingerprints.

9.Lack of exposure to health — promoting micro — organisms is thought by many to be the reason why certain diseases like allergies and asthma are increasing in affluent societies.

10.In order to work effectively, a true probiotic needs to be derived from human origin — usually cultivated from breastmilk and a mother’s vaginal tract. Help the good bugs Here are some things that you can do help the good “bugs” in your gut live well and longer:

a.Avoid antibiotics.

They kill all germs — good, bad and neutral

b.Avoid water with chlorine and fluorine in it.

They kill germs too.

c.Avoid meat that you know has been fed with antibiotics.

d.Go for organic fruit and vegetables.

Conventional fruit and vegetables have some harsh chemicals in them that can harm bacteria.

e.Avoid highly refined foods — starch and sugars — that kill bacteria and encourage fermentation and growth of other bacteria.

f.Take cultured foods like yogurt, kefit, tempeh and tapai.

g.Take probiotic supplements.

If you do, make sure that the probiotics are of local origin.

Ask your pharmacist to point to brands that are of locally derived strains.

Remember the more “local” they are, the better and longer they will survive in the gut.

h.Look for bacteria locked in spores.

Spore forming bacteria are coated in spores that allow them to better survive the harsh stomach acids that would otherwise kill them.