Tips for a Healthy Lifestyle : May Episode 2

Tips for a Healthy Lifestyle


 

Nutrition

Dieting Tips:

  • Include fibre in your diet.
  • Clean cupboards of fattening foods. Lose weight slowly.
  • Weigh yourself once a week.
  • Get enough sleep. Understand portion sizes.
  • Eat more fruits & vegetables.
  • Limit alcohols to weekends.
  • Chew sugarless gums.
  • Keep a food diary.
  • Celebrate success (but not with food).
  • Get help & support from family & friends.

Exercise

Strength & Cardio at home:

  • Push up 5 – 10 times for arms, shoulder, and chest
  • Abdominal sit up 5 – 10 times for stomach & abdominal muscles
  • Half squat 5 – 10 times, for thighs & legs
  • Spot running or skipping for 3 – 5 minutes, for legs, lungs, heart & blood circulation
  • Deep breathing 5 – 10 times, for lungs & blood oxygenation

Stress Management

Sleepiness - Remedies:

  • Optimal sleep required is 7 – 8 hours each night
  • No TV, laptops, mobile phones in the bed room
  • Quit smoking, avoid alcohol
  • Lose weight, eat balanced diet & light meal at night
  • Cut back on coffee, alcohol, soft drinks; especially at night.
  • Keep your night room, dark & silent
  • Fix fatigue & insomnia with light exercise daily
  • Check for diabetes and anaemia.
  • Schedule a half hour daily for light exercises.

Avoid Addictions

Manage Stress while quitting:

  • One reason people smoke is that the nicotine helps them relax.
  • Once a person quits, he needs another way to relax.
  • Try getting regular massages, listening to relaxing music, or learning yoga or Tai chi, all help.
  • If possible, avoid stressful situations during the first few weeks after stopping smoking.

Medical

Tips for Healthy Eyes:

  • Everyone including children should have an eye exam yearly.
  • Inform your ophthalmologist about all ailments. HBP, Diabetes, etc. affect eyes.
  • Rinse your eyes thoroughly with water every day during a bath.
  • Always wear sunglasses in sunlight & safety glasses for recreational work.
  • Look away from computer or TV every 20 minutes & blink eyes for moisture.
  • Eat fresh vegetables & salad for good eye health.

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May 11, 2020