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Health - Important Tips
 

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1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time.

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise.

3. Quit Smoking 
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill.

4. Reduce Stress 
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible.

5. Protect Yourself from Pollution 
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't?

8. Avoid Excessive Drinking 
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer.

9. Keep a Positive Mental Outlook 
There's a definitive connection between living well and healthfully and having a cheerful outlook on life.

10. Choose Your Parents Well 
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.

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Answer the phone by LEFT ear

HOW TO SURVIVE A HEART ATTACK WHEN ALONE?

SINCE MANY PEOPLE ARE ALONE WHEN THEY SUFFER A HEART ATTACK, WITHOUT HELP, THE PERSON WHOSE HEART IS BEATING IMPROPERLY AND WHO BEGINS TO FEEL FAINT, HAS ONLY ABOUT 10 SECONDS LEFT BEFORE LOSING CONSCIOUS

 

ANSWER:

DO NOT PANIC, BUT START COUGHING REPEATEDLY AND VERY VIGOROUSLY.

 

A DEEP BREATH SHOULD BE TAKEN BEFORE EACH COUGH, THE COUGH MUST BE DEEP AND PROLONGED, AS WHEN PRODUCING SPUTUM FROM DEEP INSIDE THE CHEST.

 

A BREATH AND A COUGH MUST BE REPEATED ABOUT EVERY TWO SECONDS WITHOUT LET-UP UNTIL HELP ARRIVES, OR UNTIL THE HEART IS FELT TO BE BEATING NORMALLY AGAIN.

 

REASONS:

DEEP BREATHS GET OXYGEN INTO THE LUNGS AND COUGHING MOVEMENTS SQUEEZE THE HEART AND KEEP THE BLOOD CIRCULATING. THE SQUEEZING PRESSURE ON THE HEART ALSO HELPS IT REGAIN NORMAL RHYTHM. IN THIS WAY, HEART ATTACK VICTIMS CAN GET TO A HOSPITAL

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Importance of having Breakfast

Breakfast can help prevent strokes, heart attack and sudden death. Advice on not to skip breakfast!

Healthy living

For those who always skip breakfast, you should stop that habit now! You've heard many times that "Breakfast is the most important meal of the day." Now, recent research confirms that one of the worst practices you can develop may be avoiding breakfast.

Why?

Because the frequency of heart attack, sudden death, and stroke peaks between 6: 00a.m. and noon, with the highest incidence being between 8: 00a.m. and 10:00a.m.What mechanism within the body could account for this significant jump in sudden death in the early morning hours?

 We may have an Answer.

Platelet, tiny elements in the blood that keep us from bleeding to Death if we get a cut, can clump together inside our arteries due to cholesterol or laque buildup in the artery lining. It is in the morning hours that platelets become the most activated and tend to form these internal blood clots at the greatest frequency.

However, eating even a very light breakfast prevents the morning platelet activation that is associated with heart attacks and strokes. Studies performed at Memorial University in St.Johns,  Newfoundland found that eating a light, very low-fat breakfast was critical in modifying the morning platelet activation. Subjects in the study consumed either low-fat or fat-free yogurt, orange juice, fruit, and a source of protein coming from yogurt or fat-free milk. So if you skip breakfast, it's important that you change this practice immediately in light of this research. Develop a simple plan to eat cereal, such as oatmeal or Bran Flakes, along with six ounces of grape juice or orange juice, and perhaps a piece of fruit. This simple plan will keep your platelets from sticking together, keep blood clots from forming, and perhaps head off a potential Heart Attack or stroke. So never ever skip breakfast!

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Tips for Back Pain

Structure of the Back

The human back is an amazing mechanical device. It is strong enough to support our entire body yet supple and flexible enough to allow us freedom of movement.         •The spine is made up of 33 bones called vertebrae, 24 of which are moveable - providing flexibility to the spine. • •There are 3 natural curves in spine: 1.the cervical (neck) 2.the thoracic (middle back) 3.the lumbar (lower back).

 

What is Back Pain? 

1. •80% of the population suffers from back pain sometime in their lifetime.

2. Pain in the lower back can restrict your activity and reduce your work capacity.

3. Prolonged standing or sitting may cause back pain.

4. You may experience back pain when you bend or stretch your back.  

5. Back pain symptoms include pain, tingling or numbness all the way down to your leg. 

6. Back & leg pain can be caused by a spinal nerve being pinched by:

• 1.A slipped disc.

• Changes in the spine vertebrae (osteoarthritis or spinal stenosis).

Causes of Back Pain

.

• •Heavy lifting or incorrect lifting technique.

• •Poor posture.

• •Prolonged sitting in one position.

• •Stress or anxiety.

• •Lack of exercise.

• •Overweight. Injury.

• •Aging.

• •Other factors can also cause back pain. Sometimes you may not even know how you hurt your back.

Keeping Back Pain at Bay

The best way to tackle back pain is to avoid it in the first place. For most people, keeping up the right sort of exercise and avoiding the habits which are bad for your back are the key.

Exercise

Gentle exercise can build strong back and stomach muscles to support your spine and maintain flexibility. Walking or cycling are easy to incorporate into your daily lifestyle.

Keeping trim

Since excess weight can pull the spine out of alignment and cause a back injury, it's important to keep your weight down. Do some aerobic exercises such as cycling, walking or running to help you lose the excess pounds

Tips to prevent Lower Back injury

Move around in office - 

Moving is important to keeping the spine healthy and it will also help to improve circulation and reduce muscle fatigue.

Keep your back strong and supple –

Exercise to strengthen your back muscles, and do activities, like Yoga, to maintain flexibility.

Take breaks and stretch During work -

Recent research has confirmed that frequent brief rest breaks help to reduce fatigue and musculoskeletal discomfort.

Gentle stretching during a break will help to ease muscle tension and improve circulation.

 

Watch your Posture

The best long-term treatment is an active prevention program of maintaining your physical condition, observing proper lifting and postural activities to prevent further injuries.

Standing  

-Keep your ears, shoulders and hips in one line.

- Do not slouch.

Stand with head up and back straight. Do not bend with legs straight.

Bending

Bend your legs and knees. Do not bend with your waist.

Sitting

-Support your back while sitting

Do not slump or sit too far away from your chair

-

Sleeping

- Sleep on bed with firm mattress

- When sleeping on your side, bend your knees. Place a pillow between your knees

- Do not sleep on stomach

 

If you get bad back pain...

• •STOP doing the things which make your back hurt

• •

• •When the pain subside, move normally and exercise to strengthen the back muscles.

• •

• •If required take pain killer to reduce the pain

• •

• •if the pain continues for more than a few days, consider visiting a qualified back expert like a chartered physiotherapist, a registered osteopath, a chiropractor or a doctor, and

• •

• •if your back gets no better after a week, go and see your doctor

How to Manage Back Pain?

Most back pain, whether acute or chronic, can be treated without surgery.

They can be prevented in the following ways:

•  Some activity modifications.

• • Medications. 

• • Physiotherapy.

• • Back supports (corset).

• • Ice and heat therapy. 

• • Weight loss if you are overweight.

• • Keeping a routine - this will  decrease the chances of a recurrence of your back pain.

Exercise for a Stronger Back

 

Daily Exercise for the Back:

Arch the back, at the same time, look down at the floor. Then lower the stomach towards the floor, hollowing the back and at the same time look up to the ceiling. (if you are pregnant you should not do the second part of this exercise hollowing your back, instead keep your back straight)
Repeat 10 times.

 Sit back on your haunches. Lower the body forward and down so that the nose goes as close to the ground as comfortably possible. Move forward, running your nose along the ground as far as you can go before coming upright and repeating.
Repeat 10 times.

 

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Food as Medicine

•HEADACHE? EAT FISH!
Eat plenty of fish -- fish oil helps prevent headaches.
•So does ginger, which reduces inflammation and pain.

TO PREVENT STROKE DRINK TEA!
Prevent buildup of fatty deposits on artery walls with regular doses of tea. (actually, tea suppresses my appetite and keeps the pounds from invading....Green tea is great for our immune system)!

•INSOMNIA (CAN'T SLEEP?) HONEY!
Use honey as a tranquilizer and sedative.
•

•

•HAY FEVER? EAT YOGURT!
Eat lots of yogurt before pollen season.
Also-eat honey from your area (local region) daily.

ASTHMA? EAT ONIONS!!!!
Eating onions helps ease constriction of bronchial tubes. (when I was young, my mother would make onion packs to place on our chest, helped the respiratory ailments and actually made us breathe better).
 

•UPSET STOMACH?  BANANAS - GINGER!!!!!
Bananas will settle an upset stomach.
Ginger will cure morning sickness and nausea.
 

ARTHRITIS? EAT FISH, TOO!!
Salmon, tuna, mackerel and sardines actually prevent arthritis. (fish has omega oils, good for our immune system)
 

•BONE PROBLEMS? EAT PINEAPPLE!!!
Bone fractures and osteoporosis can be prevented by the manganese in pineapple.
 

•BLADDER INFECTION? DRINK CRANBERRY JUICE!!!!
High-acid cranberry juice controls harmful bacteria.

PREMENSTRUAL SYNDROME? EAT CORNFLAKES!!!!
Women can ward off the effects of PMS with cornflakes, which help reduce depression, anxiety and fatigue.

•MEMORY PROBLEMS? EAT OYSTERS!
Oysters help improve your mental functioning by supplying much-needed zinc.

•COLDS? EAT GARLIC!
Clear up that stuffy head with garlic. (remember, garlic lowers cholesterol, too.)

COUGHING? USE RED PEPPERS!!
A substance similar to that found in the cough syrups is found in hot red pepper. Use red (cayenne) pepper with caution-it can irritate your tummy.

•BREAST CANCER?  EAT Wheat, bran and cabbage
Helps to maintain estrogen at healthy levels.

•LUNG CANCER? EAT DARK GREEN AND ORANGE AND VEGGIES!!!
A good antidote is beta carotene, a form of Vitamin A found in dark green and orange vegetables.

•DIARRHEA? EAT APPLES!
Grate an apple with its skin, let it turn brown and eat it to cure this condition. (Bananas are also good for this ailment)
 

•ULCERS? EAT CABBAGE ALSO!!!
Cabbage contains chemicals that help heal both gastric and duodenal ulcers.

•CLOGGED ARTERIES? EAT AVOCADO!
Mono unsaturated fat in avocados lowers cholesterol.
 

•HIGH BLOOD PRESSURE? EAT CELERY AND OLIVE OIL!!!
Olive oil has been shown to lower blood pressure.
Celery contains a chemical that lowers pressure too.

•BLOOD SUGAR IMBALANCE? EAT BROCCOLI AND PEANUTS!!!

•

•The chromium in broccoli and peanuts helps regulate insulin and blood sugar.

•Kiwi: Tiny but mighty. This is a good source of potassium, magnesium, Vitamin E &fiber. It's Vitamin C content is twice that of an orange.

•Apple: An apple a day keeps the doctor away? Although an apple has a low Vitamin C content, it has antioxidants & flavonoids which enhances the activity of Vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke.

•Strawberry: Protective fruit. Strawberries have the highest total antioxidant power among major fruits &protects the body from cancer causing, blood vessels clogging free radicals. (Actually, any berry is good for you. They're high in anti-oxidants and they actually keep us young.........blueberries are the best and very versatile in the health field........they get rid of all the free-radicals that invade our bodies)

•Orange: Sweetest medicine. Taking 2 - 4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessen the risk of colon cancer.

•Watermelon: Coolest Thirst Quencher. Composed of 92% water, it is also packed with a giant dose of glutathione which helps boost our immune system.  They are also a key source of lycopene - the cancer fighting oxidant.  Other nutrients found in watermelon are Vitamin C &Potassium. (watermelon also has natural substances [natural SPF sources] that keep our skin healthy, protecting our skin from those darn suv rays)
 

•Guava & Papaya: Top awards for Vitamin C. They are the clear winners for their high Vitamin C content. Guava is also rich in fiber which helps prevent constipation

•Papaya is rich in carotene, this is good for your eyes. (also good for gas and indigestion)
 

•Tomatoes are very good as a preventative measure for men, keeps those prostrate problems from invading their bodies

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Reasons for Liver Damaged

Good rest and sound sleep is very important...if you don't sleep well,

The toxic in your body will accumulate..

affecting your health and your mood...

The main causes of liver damage are:

1. Sleeping too late and waking up too late are the main cause.

2. Not urinating in the morning.

3. Too much eating.

4. Skipping breakfast.

5. Consuming too much medication.

6. Consuming too much preservatives, additives, food coloring, and artificial sweetener.

7. Consuming unhealthy cooking oil. As much as possible reduce cooking oil use when frying, which includes even the best cooking oils like olive oil.

Do not consume fried foods when you are tired, except if the body is very fit.

8. Consuming overly done foods also add to the burden of liver. Veggies should be eaten raw or cooked 3-5 parts. Fried veggies should be finished in one sitting, do not store.

We just have to adopt a good daily lifestyle and eating habits.

Maintaining good eating habits and time condition are very important for our body to absorb and get rid of unnecessary chemicals according to "schedule."

Because:

Evening at 9 - 11pm : is the time for eliminating unnecessary/toxic chemicals (de-toxification) from the antibody system (lymph nodes).

This time duration should be spent by relaxing or listening to music.

If during this time a housewife is still in an unrelaxed state such as washing the dishes or monitoring children doing their homework, this will have a negative impact on her health.

Evening at 11pm - 1am :

The de-toxification process in the liver, and ideally should be done in a deep sleep state.

Early morning 1 - 3am :

de-toxification process in the gall, also ideally done in a deep sleep state.

Early morning 3 - 5am :

de-toxification in the lungs. Therefore there will sometimes be a severe cough for cough sufferers during this time. 

Since the de-toxification process had reached the respiratory tract, there is no need

to take cough medicine so as not to interfere with toxin removal process.

Morning 5 - 7am :

de-toxification in the colon, you should empty your bowel.

Morning 7 - 9am :

absorption of nutrients in the small intestine, you should be having breakfast at this time. Breakfast should be earlier, before 6:30am, for those who are sick. 

Breakfast before 7:30am is very beneficial to those wanting to stay fit. Those who always skip breakfast, they should change their habits, and it is still better to eat breakfast late until

9 -10am rather than no meal at all.  Sleeping so late and waking up too late will disrupt the process of removing unnecessary chemicals.

Aside from that, midnight to 4am is the time when the bone marrow produces blood.

Therefore, have a good sleep and don't sleep late.

 

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