Tips for a Healthy Lifestyle : March 2020

Tips for a Healthy Lifestyle


 

Nutrition:

Diet tips:

  • Drink plenty of water.
  • Avoid night time snacks.
  • Enjoy favorite foods by eating in small quantities.
  • Eat several mini meals rather than three big meals .
  • Eat proteins in every meal.
  • Add spices in your meals to feel satisfied.
  • Stock kitchen with healthy foods.
  • When at restaurants, order children's portions.
  • Always eat breakfast.

Exercise:

30 Minute Workout:

  • Start with 10 squats
  • Next 10 Dumbbell squats
  • 10 Push-ups
  • Next, 10 Dumbbell Chest presses
  • 10 Dumbbell shoulder presses
  • 10 Cable pull down for upper back
  • Lie on your back & 10 double leg raises
  • 10 sit ups
  • 5 minutes rowing exercise
  • 5 minutes on the treadmill.

Stress Management:

Emotional Stress: Good ways to manage emotional stress include:

  • Identify the cause of stress.
  • Change whatever stressors you can.
  • Accept that some things are beyond your changing.
  • Learn to say NO if you don't want to do something.
  • Stay connected with positive & loving people.
  • Disconnect from negative people.
  • Learn to relax by (Meditation, music, prayer).
  • Exercise & be active daily

Avoid Addictions:

To Get Rid of Smoking:

  • Write down your reasons for wanting to quit.
  • Build a support team around you, (family and friends).
  • Use Nicotine Replacement therapy, (chewing gum, patch), etc.
  • Ask your doctor for medication that prevents smoking.
  • Seek out smoking free zones: (offices, airports, restaurants, movie halls) to relax in.

Medical:

Solutions for Pain:
  • Walking & Exercise: release endorphins that combats pain;
  • Acupuncture: releases natural pain killers; Sleep & Meditation: keeps the mind off pain;
  • Deep breathing: relieves pain;
  • Yogasanas, Stretching & Physiotherapy relieves pain;
  • Talk Therapy & Psychotherapy manages pain; Hobbies including music & painting etc distract from pain; 
  • Contact Pain specialists to be contacted for medication & surgical remedies


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Mar 19, 2020