Tips for a Healthy Lifestyle : September Episode 1

Tips for a Healthy Lifestyle


Nutrition

Always eat breakfast:

  • It seems like an easy diet win: Skip breakfast and you'll lose weight.
  • Yet many studies show the opposite can be true. Not eating breakfast can make you hungry later, leading to too much nibbling and binge eating at lunch and dinner.
  • To lose weight – and keep it off – always make time for a healthy morning meal, like high-fiber cereal, low-fat milk, and fruit.

Exercise

Tips to train for the Marathon:

  • Get your doctors clearance.
  • Set your goals, for eg, to finish in 5 hours or 4 hours, etc. & train accordingly.
  • To cover a half marathon, you need to be able to comfortably complete a 10K run.
  • To do the marathon, you need to complete 20K run comfortably.
  • Your weekly distance run during practise, should be equal to your event distance.

Stress Management

Brain Boosters:

  • Daily exercise stimulates blood circulation to the brain.
  • Eat vegetable and fresh fruits daily. They purify the blood.
  • Engage your brain with card games, cross word puzzles, chess, etc.
  • Stay social, meet people.
  • Ensure a 6 - 8 hour sleep.
  • Quit smoking
  • Have a medical check-up
  • Limit alcohol to not more than a glass of wine, once or twice a week.

Avoid Addictions

Heavy Drinking & Cancer:

  • While many studies have found that moderate drinking (7 drinks a week) has a beneficial effect on hypertension, diabetes & cardiac ailments.
  • A similar amount of studies including the study published in the American Society of Clinical Oncology (ASCO) have connected heavy drinking, of more than 2 drinks daily, to at least seven types of cancers. The message issued by ASCO is clear: “If you don’t drink, you need not start. If you drink in excess, the consequences can be devastating.”

Medical

Headache: Triggers:

  • Your Boss: due to stress & tension.
  • Weather: sunny days, rain & wind.
  • Smells: include perfumes & paints.
  • Hair Accessories: that cause to tie your hair up.
  • Strenuous Exercise.
  • Bad posture.
  • Cheese & in some people, Red Wine.
  • Skipping Meals & hunger.
  • Smoking: especially second hand smoke.
  • Coffee: in excess of four cups.

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Sep 5, 2020