The holidays can be stressful... and unfortunately, many people reach for food as comfort. If you find yourself regularly eating in response to stress, anxiety, sadness, boredom, anger, loneliness, relationship problems, or poor self-esteem, try to break the habit with some of my strategies below.
Learn to recognize your hunger. Before you automatically pop something into your mouth, rate your hunger on a scale of 1 to 5 -- 1 being ravenous and 5 being full. Make every effort to avoid eating when your hunger is a 4 or a 5.
Find alternatives to eating. Make a personal list of activities you can do instead of eating. Perhaps go for a walk, call a friend, listen to music, take a hot shower/bath, exercise, clean your house, polish your nails, surf the Internet, schedule outstanding appointments, watch television, look through a photo album, etc.
Keep a food journal. Logging your food will help to identify your toughest timeframes. It also will make you accountable... so perhaps you'll be less apt to reach for unnecessary food.
Three-food interference. Make the commitment to first eat three specific healthy foods before starting on caloric comfort foods (i.e., an apple, handful of baby carrots and a yogurt). If after that, you still want to continue with your comfort foods, give yourself permission. However, most of the time, the three foods are enough to stop you from moving on.
Exercise regularly. Daily exercise relieves stress and puts you in a positive mindset, which provides greater strength to pass on the unhealthy fare.
Get enough sleep. Research shows that sleep deprivation can increase hunger by decreasing Leptin levels, the appetite regulating hormone that signals fullness. With adequate sleep, you'll also be less tired and have more resolve to fight off the urge to grab foods for comfort.
Saturday, October 3, 2009
Monday, August 24, 2009
Dont's- After meal
l
* Don't smoke- Experiment from experts proves that smoking a cigarette after meal is comparable to smoking 10 cigarettes (chances of cancer is higher).
* Don't eat fruits immediately - Immediately eating fruits after meals will cause stomach to be bloated with air. Therefore take fruit 1-2 hr after meal or 1hr before meal.
* Don't drink tea - Because tea leaves contain a high content of acid. This substance will cause the Protein content in the food we consume to be hardened thus difficult to digest.
* Don't loosen your belt - Loosening the belt after a meal will easily cause the intestine to be twisted & blocked.
* Don't bathe - Bathing will cause the increase of blood flow to the hands, legs & body thus the amount of blood around the stomach will therefore decrease. This will weaken the digestive system in our stomach.
* Don't walk about - People always say that after a meal walk a hundred steps and you will live till 99. In actual fact this is not true. Walking will cause the digestive system to be unable to absorb the nutrition from the food we intake.
* Don't sleep immediately - The food we intake will not be able to digest properly. Thus will lead to gastric & infection in our intestine.
* Don't smoke- Experiment from experts proves that smoking a cigarette after meal is comparable to smoking 10 cigarettes (chances of cancer is higher).
* Don't eat fruits immediately - Immediately eating fruits after meals will cause stomach to be bloated with air. Therefore take fruit 1-2 hr after meal or 1hr before meal.
* Don't drink tea - Because tea leaves contain a high content of acid. This substance will cause the Protein content in the food we consume to be hardened thus difficult to digest.
* Don't loosen your belt - Loosening the belt after a meal will easily cause the intestine to be twisted & blocked.
* Don't bathe - Bathing will cause the increase of blood flow to the hands, legs & body thus the amount of blood around the stomach will therefore decrease. This will weaken the digestive system in our stomach.
* Don't walk about - People always say that after a meal walk a hundred steps and you will live till 99. In actual fact this is not true. Walking will cause the digestive system to be unable to absorb the nutrition from the food we intake.
* Don't sleep immediately - The food we intake will not be able to digest properly. Thus will lead to gastric & infection in our intestine.
Monday, August 17, 2009
Travel health tips outlined.
Travel health tips People who travel overseas have up to a 50 per cent chance of suffering a travel-related illness. While most travel-related illness is minor, some very serious infectious diseases are endemic in some parts of the world. All travellers should be prepared for travel and be aware of health issues and measures to protect themselves from sickness.Before you travel There are many things you can do to prepare for a healthy holiday:
* Have a medical check-up. Make sure you are healthy before you travel. * Update your vaccinations and ask about other immunisations.
* Pack a medical kit for yourself and any children travelling with you. Make sure you pack enough of any medications you need, or take a prescription.
* Organise travel insurance, including cover if you need to be evacuated to a suitable hospital.
* Have a dental checkup.
* Have a vision check and pack a spare pair of glasses. Vaccinations You may want to arrange vaccinations or drugs to protect against diseases such as hepatitis, typhoid or malaria. In fact, some countries legally require travellers to have certain vaccinations, such as yellow fever. As you will need to have some vaccinations weeks or months before travel, it is best to see your doctor six to eight weeks before you go. However, if you have to travel at short notice, you can still have some vaccines. Your doctor will be able to advise which vaccines are suitable depending on:
* Your medical history and age
* Your destination and likely accommodation
* The season in which you are travelling
* The length of stay
* The type of travel, for example bus tour or backpack. Tips for older travellers For older people, the risk of death or serious illness while travelling is the same, or even less, than staying at home. However, planning is important and older travellers should consider the following before they travel:
* See your doctor for a checkup and discuss your fitness for the trip you are planning.
* See your dentist and optometrist.
* Pack a spare pair of glasses, any medications you need and a small medical kit.
* Organise travel health insurance with pre-existing illness cover if needed. Make sure it covers emergency evacuation.
* Make sure routine immunisations are up-to-date and get vaccinated against influenza and pneumonia.
* Consider your back - use luggage with built in wheels.
* Take clothes and hats to suit the climate.
* If concerned about your health, consider taking an organised holiday. Tips for travellers with a disability Travellers with a disability will need to make sure in advance that their needs can be accommodated while travelling and should consider the following:
* Make arrangements for wheelchairs, guide dogs, and seating needs well in advance.
* Find out about the medical facilities in the areas you will be visiting.
* Get a letter from your doctor detailing your medical requirements or conditions.
* Carry a Medic-alert tag. While you are there - eat and drink wisely The most common travel related illnesses are gastrointestinal diseases usually picked up from poorly prepared foods or untreated water. To avoid the diarrhoea, stomach pains, nausea and vomiting associated with these illnesses:
* Use boiled or bottled water, or water purifiers or tablets.
* Avoid ice in drinks.
* Avoid unpasteurised milk and dairy products.
* Avoid fruit and vegetables that have been washed in the local water.
* Eat thick-skinned fruit and vegetables that you can peel yourself, such as bananas, oranges and mandarins.
* Make sure food is cooked thoroughly and eat it while it’s hot.
* Avoid shellfish.
* Don’t buy food from street stalls - hotels and busy restaurants are safest.
* Take care with personal hygiene. While you are there - avoid insect bites Some serious infectious diseases such as malaria, yellow fever and dengue fever, are transmitted by insect bites. While there are vaccines and drugs available to help protect against some of these diseases, travellers are advised to always protect against mosquito bites. Some tips include:
* Wear mosquito repellent that contains at least 30 per cent DEET.
* Stay indoors between dusk and dawn. The mosquitoes carrying the malaria parasite generally feed at this time.
* Apply repellent, such as permethrin, to your clothes and bedding.
* Wear socks, long pants, and long-sleeve shirts when outdoors.
* Use a bed net.
* Stay in airconditioned, screened accommodation. Protect yourself against sexually transmitted diseases HIV-AIDS and other sexually transmitted diseases are endemic in many countries, particularly in Africa and Southeast Asia. Safe sex practices are essential.
* Have a medical check-up. Make sure you are healthy before you travel. * Update your vaccinations and ask about other immunisations.
* Pack a medical kit for yourself and any children travelling with you. Make sure you pack enough of any medications you need, or take a prescription.
* Organise travel insurance, including cover if you need to be evacuated to a suitable hospital.
* Have a dental checkup.
* Have a vision check and pack a spare pair of glasses. Vaccinations You may want to arrange vaccinations or drugs to protect against diseases such as hepatitis, typhoid or malaria. In fact, some countries legally require travellers to have certain vaccinations, such as yellow fever. As you will need to have some vaccinations weeks or months before travel, it is best to see your doctor six to eight weeks before you go. However, if you have to travel at short notice, you can still have some vaccines. Your doctor will be able to advise which vaccines are suitable depending on:
* Your medical history and age
* Your destination and likely accommodation
* The season in which you are travelling
* The length of stay
* The type of travel, for example bus tour or backpack. Tips for older travellers For older people, the risk of death or serious illness while travelling is the same, or even less, than staying at home. However, planning is important and older travellers should consider the following before they travel:
* See your doctor for a checkup and discuss your fitness for the trip you are planning.
* See your dentist and optometrist.
* Pack a spare pair of glasses, any medications you need and a small medical kit.
* Organise travel health insurance with pre-existing illness cover if needed. Make sure it covers emergency evacuation.
* Make sure routine immunisations are up-to-date and get vaccinated against influenza and pneumonia.
* Consider your back - use luggage with built in wheels.
* Take clothes and hats to suit the climate.
* If concerned about your health, consider taking an organised holiday. Tips for travellers with a disability Travellers with a disability will need to make sure in advance that their needs can be accommodated while travelling and should consider the following:
* Make arrangements for wheelchairs, guide dogs, and seating needs well in advance.
* Find out about the medical facilities in the areas you will be visiting.
* Get a letter from your doctor detailing your medical requirements or conditions.
* Carry a Medic-alert tag. While you are there - eat and drink wisely The most common travel related illnesses are gastrointestinal diseases usually picked up from poorly prepared foods or untreated water. To avoid the diarrhoea, stomach pains, nausea and vomiting associated with these illnesses:
* Use boiled or bottled water, or water purifiers or tablets.
* Avoid ice in drinks.
* Avoid unpasteurised milk and dairy products.
* Avoid fruit and vegetables that have been washed in the local water.
* Eat thick-skinned fruit and vegetables that you can peel yourself, such as bananas, oranges and mandarins.
* Make sure food is cooked thoroughly and eat it while it’s hot.
* Avoid shellfish.
* Don’t buy food from street stalls - hotels and busy restaurants are safest.
* Take care with personal hygiene. While you are there - avoid insect bites Some serious infectious diseases such as malaria, yellow fever and dengue fever, are transmitted by insect bites. While there are vaccines and drugs available to help protect against some of these diseases, travellers are advised to always protect against mosquito bites. Some tips include:
* Wear mosquito repellent that contains at least 30 per cent DEET.
* Stay indoors between dusk and dawn. The mosquitoes carrying the malaria parasite generally feed at this time.
* Apply repellent, such as permethrin, to your clothes and bedding.
* Wear socks, long pants, and long-sleeve shirts when outdoors.
* Use a bed net.
* Stay in airconditioned, screened accommodation. Protect yourself against sexually transmitted diseases HIV-AIDS and other sexually transmitted diseases are endemic in many countries, particularly in Africa and Southeast Asia. Safe sex practices are essential.
Friday, July 3, 2009
Ways of Preventing Toilet Vaginal Infections-A Must Read!
1. Avoid the contamination of vagina with infected clothing, bath towels, bath water and exposed toilet seat.
2. Avoid dipping dirty fingers inside the vagina mostly during menstruation.
3. Avoid touching with medicated soap such as Delta, Crusade, Classic, Tura etc.
4. Never permit any man with unexplained wound on his private part have sexual intercourse with you.
Avoid unprotected sex as much as possible.
5. Change your undies at least two times in a day and discard your pants after one month.
6. Avoid excess sweat. Hairs in armpit and pubic region must be properly shaved. Cloths should be thoroughly washed.
7. The female private parts should be well dried with clean white handkerchief after urinating.
8. After delivery, mothers should give their kids proper bath to avoid having body odour when they grow up.
9. Do not wear one pant more than a day.
10. Shave your pubic hairs at least once in a month.
11. Urinate immediately after sexual intercourse.
12. Always keep your Vagina clean and dry.
13. Wipe from down to up after visiting the toilet
14. Do not expose your vagina to the public
15. Tissue and cotton wool are not advisable during menstruation.
16. Keep your vagina close all the time and avoid public consumption.
17. Your Vagina is your greatest assets therefore safe guide it.
2. Avoid dipping dirty fingers inside the vagina mostly during menstruation.
3. Avoid touching with medicated soap such as Delta, Crusade, Classic, Tura etc.
4. Never permit any man with unexplained wound on his private part have sexual intercourse with you.
Avoid unprotected sex as much as possible.
5. Change your undies at least two times in a day and discard your pants after one month.
6. Avoid excess sweat. Hairs in armpit and pubic region must be properly shaved. Cloths should be thoroughly washed.
7. The female private parts should be well dried with clean white handkerchief after urinating.
8. After delivery, mothers should give their kids proper bath to avoid having body odour when they grow up.
9. Do not wear one pant more than a day.
10. Shave your pubic hairs at least once in a month.
11. Urinate immediately after sexual intercourse.
12. Always keep your Vagina clean and dry.
13. Wipe from down to up after visiting the toilet
14. Do not expose your vagina to the public
15. Tissue and cotton wool are not advisable during menstruation.
16. Keep your vagina close all the time and avoid public consumption.
17. Your Vagina is your greatest assets therefore safe guide it.
Wednesday, July 1, 2009
Summer Safety: Protecting Your Family from Environmental Health Risks-swimming pools.
As you prepare to let your kids explore the great outdoors this summer, you may have some nagging worries. What chemicals and environmental toxins might lurk in the local pool, lake, or beach? How can you protect your family from them?
The good news is that there are ways you can reduce their exposure to risky chemicals and environmental toxins. Here are outdoor safety tips on how to keep your kids healthy in the water
Swimming Pools
When many of us were growing up, the summer didn’t really start until the local swimming pool opened. Although you may like the idea of your own kids swimming the day away, you may also have concerns. That crystal blue water may not be as clean as it seems. Water quality can be affected by biological toxins (such as bacteria) or chemical toxicants (such as chlorine). In one corner, you have recreational water illnesses. These include Cryptosporidium, Giardia, and E. coli. Many of these germs are spread by feces, and one person can contaminate an entire pool. Every summer, these infections make thousands of people sick.
In the other corner, you have chlorine. Although it can kill most of those water-borne germs, it’s also a chemical toxicant that poses risks of its own. Chlorine can bind with sweat or urine in pools to form chloramines, which can cause stinging eyes, nasal irritation, and breathing problems. Some studies have found that heavy exposure to chlorinated pools can increase the risk of asthma in children. Although the greatest danger is from poorly ventilated indoor pools, even outdoor pools can cause problems.
So what can you do? How can you balance the risk of waterborne illness with the risks of chemicals like chlorine? Here are some tips.
If you’re using a local pool, you should
Ask the management how the pool is sanitized and ventilated
.
Talk to a pediatrician about the safety of chlorine exposure for your child.
Only swim in a pool if the water looks clear and not cloudy -- you should be able to see right to the bottom. Although a clear pool could still harbor germs, cloudy water is an indication of a pool that's not being properly maintained.
Touch the sides of the pool before going in -- they should not be slimy or sticky.
Listen to make sure that the filtering equipment is on
Be wary of a very strong chlorine smell -- it’s a sign of chloramines and poor ventilation.
Tell your kids not to swallow the water in swimming pools -- it’s really best if they don’t get it in their mouths at all.
Protect others by telling your kids to shower before getting in a pool, and by never letting them go in a pool when they’re sick – especially with a stomach bug.
Avoid swimming in a highly chlorinated pool every day.
The good news is that there are ways you can reduce their exposure to risky chemicals and environmental toxins. Here are outdoor safety tips on how to keep your kids healthy in the water
Swimming Pools
When many of us were growing up, the summer didn’t really start until the local swimming pool opened. Although you may like the idea of your own kids swimming the day away, you may also have concerns. That crystal blue water may not be as clean as it seems. Water quality can be affected by biological toxins (such as bacteria) or chemical toxicants (such as chlorine). In one corner, you have recreational water illnesses. These include Cryptosporidium, Giardia, and E. coli. Many of these germs are spread by feces, and one person can contaminate an entire pool. Every summer, these infections make thousands of people sick.
In the other corner, you have chlorine. Although it can kill most of those water-borne germs, it’s also a chemical toxicant that poses risks of its own. Chlorine can bind with sweat or urine in pools to form chloramines, which can cause stinging eyes, nasal irritation, and breathing problems. Some studies have found that heavy exposure to chlorinated pools can increase the risk of asthma in children. Although the greatest danger is from poorly ventilated indoor pools, even outdoor pools can cause problems.
So what can you do? How can you balance the risk of waterborne illness with the risks of chemicals like chlorine? Here are some tips.
If you’re using a local pool, you should
Ask the management how the pool is sanitized and ventilated
.
Talk to a pediatrician about the safety of chlorine exposure for your child.
Only swim in a pool if the water looks clear and not cloudy -- you should be able to see right to the bottom. Although a clear pool could still harbor germs, cloudy water is an indication of a pool that's not being properly maintained.
Touch the sides of the pool before going in -- they should not be slimy or sticky.
Listen to make sure that the filtering equipment is on
Be wary of a very strong chlorine smell -- it’s a sign of chloramines and poor ventilation.
Tell your kids not to swallow the water in swimming pools -- it’s really best if they don’t get it in their mouths at all.
Protect others by telling your kids to shower before getting in a pool, and by never letting them go in a pool when they’re sick – especially with a stomach bug.
Avoid swimming in a highly chlorinated pool every day.
Sunday, June 28, 2009
Health Tips For Busy People.
When you're constantly busy with work and life, it can take its toll. It can be hard to make time for yourself and your health. These quick tips will help you incorporate healthy practices into your day without taking up too much of your time.
Eat healthily
Eating healthily on the go can be a problem for many busy people. Do you reach for a takeaway or a fatty restaurant meal because you don't have time to shop or cook? Try shopping online - you can do it in half an hour at your desk and have the food delivered.
Buy foods which are quick and convenient but still healthy. For example, a quick ten-minute supper could be pasta with a sauce made from tinned tomatoes and veg, with a bagged salad on the side. Even a baked potato with beans or egg on toast is better than getting regular takeaways.
Try to take lunch to work and snack on fruit - it's portable and easy to eat on the go.
De-stress
Make time to de-stress each day. Even if it's just a walk on your lunch break or a few minutes alone in silence, it will help you focus for the rest of the day. Try to make a decent chunk of time for yourself at least once a week - do whatever relaxes you, whether that's playing sport, watching TV or cooking.
Invest in health insurance
Very busy people are more likely to avoid going to see a doctor and to ignore health problems and symptoms. Often, they are put off by NHS waiting times and inconvenient appointments. With Private Medical Insurance you'll be seen quickly by a specialist if needs be and you'll have far more choice over when and where you're treated.
Some workplaces offer private health plans as part of their employee benefits package so do investigate this too.
Exercise
When you're busy, exercise is often the first thing to go out of the window. However, exercise will boost your energy levels and you can build it into your packed schedule. Small things can make a difference, for example, take the stairs instead of the lift and go and speak to colleagues rather than emailing.
Additionally, you might not be able to fit 20 minutes' exercise into a day all at once, but could you fit in four five-minute blocks?
Limit alcohol and caffeine
Avoid turning to excessive alcohol and caffeine consumption when you're stressed. It will make you feel worse in the long run. Drink more water when you want a drink to keep you feeling refreshed and energised.Taking care of your health can seem impossible when you're busy but with a few tips and tricks up your sleeve, you can take small steps to gain big health improvements.
Eat healthily
Eating healthily on the go can be a problem for many busy people. Do you reach for a takeaway or a fatty restaurant meal because you don't have time to shop or cook? Try shopping online - you can do it in half an hour at your desk and have the food delivered.
Buy foods which are quick and convenient but still healthy. For example, a quick ten-minute supper could be pasta with a sauce made from tinned tomatoes and veg, with a bagged salad on the side. Even a baked potato with beans or egg on toast is better than getting regular takeaways.
Try to take lunch to work and snack on fruit - it's portable and easy to eat on the go.
De-stress
Make time to de-stress each day. Even if it's just a walk on your lunch break or a few minutes alone in silence, it will help you focus for the rest of the day. Try to make a decent chunk of time for yourself at least once a week - do whatever relaxes you, whether that's playing sport, watching TV or cooking.
Invest in health insurance
Very busy people are more likely to avoid going to see a doctor and to ignore health problems and symptoms. Often, they are put off by NHS waiting times and inconvenient appointments. With Private Medical Insurance you'll be seen quickly by a specialist if needs be and you'll have far more choice over when and where you're treated.
Some workplaces offer private health plans as part of their employee benefits package so do investigate this too.
Exercise
When you're busy, exercise is often the first thing to go out of the window. However, exercise will boost your energy levels and you can build it into your packed schedule. Small things can make a difference, for example, take the stairs instead of the lift and go and speak to colleagues rather than emailing.
Additionally, you might not be able to fit 20 minutes' exercise into a day all at once, but could you fit in four five-minute blocks?
Limit alcohol and caffeine
Avoid turning to excessive alcohol and caffeine consumption when you're stressed. It will make you feel worse in the long run. Drink more water when you want a drink to keep you feeling refreshed and energised.Taking care of your health can seem impossible when you're busy but with a few tips and tricks up your sleeve, you can take small steps to gain big health improvements.
Stroke
Stroke (brain attack) is a sudden and severe attack on the brain that happens when blood supply to the affected part or parts of the brain is suddenly interrupted. This can be either as a result of a blocked or interrupted artery.
Stroke is very devastating. It is an acute emergency. It often leaves those who suffer from it either severely handicapped or dead.
Stroke is one area where prevention is the best medicine. Below are the most important treatable conditions that can lead to stroke and what you can do about them to prevent stroke.
Hypertension or high blood pressures: See your Doctor for proper treatment and management of hypertension. Eat a balanced diet, maintain a healthy weight and exercise regularly.
Cigarette smoking: Quit smoking now!
Alcohol abuse: Quit alcohol abuse now!
Heart disease: See your Doctor for proper treatment
Diabetes: See your Doctor.
If you have any of the following, go and see your Doctor: sudden numbness or weakness of your face, arm, or leg, especially on one side of the body. Sudden confusion or difficulty in speaking or understanding spoken language, sudden difficulty seeing in one or both eyes. Also of great importance are: sudden difficulty in walking, dizziness, or loss of balance, sudden onset of severe headache without a known cause.
Be sure you see your Doctor or seek medical help even if these symptoms last only a few moments and then disappear. They may be a sign of a very serious condition.
Stroke is very devastating. It is an acute emergency. It often leaves those who suffer from it either severely handicapped or dead.
Stroke is one area where prevention is the best medicine. Below are the most important treatable conditions that can lead to stroke and what you can do about them to prevent stroke.
Hypertension or high blood pressures: See your Doctor for proper treatment and management of hypertension. Eat a balanced diet, maintain a healthy weight and exercise regularly.
Cigarette smoking: Quit smoking now!
Alcohol abuse: Quit alcohol abuse now!
Heart disease: See your Doctor for proper treatment
Diabetes: See your Doctor.
If you have any of the following, go and see your Doctor: sudden numbness or weakness of your face, arm, or leg, especially on one side of the body. Sudden confusion or difficulty in speaking or understanding spoken language, sudden difficulty seeing in one or both eyes. Also of great importance are: sudden difficulty in walking, dizziness, or loss of balance, sudden onset of severe headache without a known cause.
Be sure you see your Doctor or seek medical help even if these symptoms last only a few moments and then disappear. They may be a sign of a very serious condition.
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