Health Tip

Health Tip Edition 23

Nutrition

Eat more fruits and vegetables:

• The best "diet" is one where you get to eat more food, not less.
• If you eat more fruits and vegetables, you will not feel as hungry because these nutrient-rich foods are also high in fiber and water, which can give you a feeling of fullness.
• Snacking can be a good thing as long as you choose smart snacks

Exercise

Gear up for the Marathon:

• You should train from 3 - 5 days a week with sufficient rest days in between.
• You should train for not less than 3 - 6 months for a marathon.
• Eat appropriately, hydrate sufficiently, and sleep for 7 - 9 hours daily during training.
• Never run when sick or fatigued & don't be afraid to take rest breaks of a day or so as required

Stress Management

Avoid Daytime Drowsiness:

Falling asleep during meetings or while driving, etc. is known as Hypersomnia. To avoid this

• Sleep 8 hours daily.
• Get to sleep and get up at fixed times daily.
• Eat meals at least 3-4 hours before sleeping.
• Exercise every day for 30 minutes.
• Avoid late afternoon naps.
• Avoid coffee, alcohol, and TV before bed.
• If drowsiness continues, see your doctor.

Avoid Addictions

Prescribed Drugs & Nutrition Depletion:

• Most prescribed drugs deplete your body of healthy micro nutrients (minerals, vitamins & antioxidants) that come from the food we eat.
• Check with your physician for supplementary nutritional therapy when taking medications including, laxatives, antibiotics, cholesterol lowering drugs, steroids, (NSAIDS) antacids, oral contraceptives, sedatives, estrogen replacement, anti-depressants, amphetamines, diuretics, HBP medication, statins, etc  (This list is not exhaustive).

Medical

Increase your metabolism:

• Build muscle, since muscles burn energy.
• Aerobic exercises (walking, jogging, cycling, swimming, etc.) increases heart rate & metabolism.
• Drink water, at least a litre or two daily, to increase metabolism.
•  6 small meals are better than 3 big meals for increasing metabolism.
•  Spicy meals rev up metabolism.
• Protein foods (meat) increases metabolism more than carbohydrate foods.
• Coffee & green tea (of 3 – 4 cups a day) increase metabolism.
• Avoid low calorie diets & crash