Health Tip

Health Tip Edition 3

Nutrition

 Foods for Strong bones:

• A glass of milk daily & yoghurt: one cup or a few slices of cheese.
• Sardines and bony fish.
• Dark green leafy vegetables.
• Fortified foods with calcium. Calcium supplements.
• Soy foods.
• Nuts & seeds.
• Sunshine & daily exercise.

Exercise

Starting Exercise:

• Start with small attainable goals. If you want to do a marathon, first train for a 5-10K. 
• Mix your program to include running, swimming, gym, yoga & games
• If you are over 35, get your doctor to approve your exercising.
• Before exercising, have a small snack; sandwich, fruit, juices etc.
• Drink water before, during & after exercise.
• Dress for comfort, especially your socks & shoes.
• Consult your trainer for day to day exercises.

Stress Management

5 Steps to a Stress free life:

• Eat fruits & vegetables daily, preferably replace meat with legumes & beans.
• Walk & do some form of activity & exercise for at least 30 minutes daily.
• Sleep for at least 8 hours a day with an afternoon siesta.
• Dissipate stress & tension by group support of family & friends.
• Avoid smoking, drink alcohol in moderation, i.e. a glass of wine or beer, once or twice a week.

Avoid Addictions

Quit Smoking :

• Find a powerful reason to quit, Find a reason that can motivate you to quit.
• Don't quit cold turkey, it’s not easy to do, especially because your brain becomes addicted to the feel good buzz of nicotine.
• Try Nicotine replacement products like Nicotine gum or a Nicotine patch to manage the nicotine craving.

Medical

Ways to keep your Eyes healthy:

• Have an annual eye check-up.
• Keep the air around you humid.
• Wash your eyes daily with clean water.
• Drink sufficient fluid, it keeps eyes moist.
• Eat a lot of fruits & vegetables.
• Fish is good for your eyes.
• Protect your eyes from the sun by wearing shades.
• Wear protective goggles while working & avoid computer eye strain.
• Avoid smoking