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What are the tips for good health? Part 2

the greatest Wealth is health

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  • Choose high-fiber foods, such as whole-grain breads, fruits and vegetables.
  • Warming up and stretching are two different things. Be sure to warm up first, and then ease into stretching.
  • Stretching exercises are effective in increasing flexibility, and thereby can allow people to more easily do activities.
  • If you follow vegetarian diets, include good sources of vitamin C (such as grapefruit) to help you absorb iron.
  • Between the ages of 2 and 5, the average child grows about 2 ½ inches taller each year, and gains 4 to 5 pounds each year.
  • Adults should do at least 2.5 hours a week of moderate-intensity, or 1 hour a week of vigorous-intensity aerobic physical activity.
  • Eating food that has more monounsaturated fat instead of saturated fat may help lower cholesterol and reduce heart disease risk.
  • On food labels, look for at least 2-3 grams of fiber per serving. Eat plenty of fruits and vegetables, which are great sources of fiber.
  • Cook foods to a safe temperature to kill microorganisms. Use a meat thermometer.
  • Show your child how to make healthy choices when you are on the run. Put oranges, bananas, or other fruits in your bag for quick snacks.
  • Drink enough water each day. Your brain works best when your body is well-hydrated.
  • Diets rich in milk and milk products help build and maintain bone mass throughout the lifecycle. This may reduce the risk of osteoporosis
  • When you arrive home from work, don’t go into the kitchen for at least 30 minutes. This can help you avoid stress-related impulse eating.
  • Drink a lot of water. The standard recommendation is 8 glasses a day. Be sure to drink more if you exercise.
  • Both cardiovascular exercise (e.g., running, walking, cycling) and strength-training (e.g. Weights) should be included in your exercise plan
  • Fuel your brain with breakfast. Studies show that people who eat breakfast improve their memory and performance at work or school.
  • Cut away any damaged or bruised areas on fresh fruits and vegetables before preparing and/or eating. Discard produce that looks rotten.
  • Eat breakfast. Research shows that people who skip breakfast are more likely to be overweight.
  • Some foods that contain B vitamins include fortified cereals, rainbow trout, salmon, tuna, chicken, yogurt, milk and cheese.
  • When calcium intake is low, bone breakdown occurs as the body uses its stored calcium to maintain normal biological functions.
  • Most adults should increase their aerobic activity to exceed the minimum level and move toward 5 hours a week.
  • Walking helps to eliminate stress hormones from your body and reduces tension in several large muscle groups.
  • Saturated fats and Trans fats may raise blood cholesterol and increase the risk for heart disease.
  • When eating fruit and vegetables, try to leave the skin on whenever possible. This is where fiber and nutrients are found.
  • Stay healthy and kill germs by washing your hands with soap for 20 seconds or with an alcohol-based product.
  • If you are having headaches of migraine don’t get a head CT scan to make sure. It’s a useless test with unnecessary radiation.
  • Most of us eat >3 grams of salt /day. Reduce your daily intake by 1 gram and you reduce your risk of heart attacks by 30%.
  • Drink more fluids! If you are out in the heat, drink more fluids, regardless of your activity level.
  • Smile – it feels so good to smile. If you’re feeling down, think of something special and smile. A big weight will lift off your shoulders.
  • Sleep. Getting enough sleep means we can function properly in all aspects of our life.
  • Even dead mold can cause allergic reactions in some people. To prevent mold growth, clean wet items and surfaces with detergent and water.
  • Cut the Caffeine. If you are sometimes anxious and irritable, or have trouble sleeping, it could be due to drinking too many cups of coffee
  • Move More. Sedentary people burn about one-third less calories per day. Being active can make a difference to the calories you burn daily.
  • Eat Little and Often. Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger meals.
  • If you’re a young diabetic woman then you have 4 times the risk of a heart attack or stroke than average. Control your sugar.
  • Most sore throats, bronchitis, runny noses and colds are usually caused by viruses that can’t be cured with antibiotics.
  • Children are the main way of spread of influenza epidemics. Vaccinate your kids and prevent the flu from infecting adults.
  • Many think the flu shot does not work because they had a cold after taking it. The flu shot prevents the flu – not colds!
  • Many believe the flu vaccine weakens the immune system and it’s better to get the real flu. Not true! And the real flu kills!
  • Large study suggests that there is no “bone benefit” in giving Vitamin D pills to everyone. Take only if you have low levels.
  • The flu vaccine CANNOT give you the flu. It’s made with killed viruses but you may have mild symptoms as you develop immunity
  • If you have anxiety symptoms don’t turn to addictive sedatives. Try behavioral therapy. It is more effective and long lasting.
  • If you have asthma then you should know that there is no benefit of nebulizer treatment over a regular inhaler with a spacer.
  • Have you checked your skin lately? Get to know your moles and bumps so you can tell if there new changes. Check once a month.
  • If you go to a public event, party or meeting and you shake hands with >20 people make sure you wash your hands before eating.
  • Air pollution is an important cause of cancer, especially lung and bladder cancer. Avoid when possible.
  • If you have a sore throat and you also have a runny nose or a cough then the cause is viral. You should not take antibiotics.
  • If you don’t brush your teeth for 2 minutes or have hand arthritis that affects your brushing, get an electric toothbrush.
  • Children with irregular sleeping times have more behavioral problems. Fixing the sleeping time also improved behavior.
  • The best long term treatment for anxiety and depression is daily exercise for >20 minutes. It can do wonders to your mood!
  • Switching from coffee to tea will halve your caffeine and help you lose weight. Tea with milk: 8 calories/Latte: 223 calories
  • Giving your body a break from diet restriction may be acceptable for a day with no harm but not for a whole week!
  • Are you washing your hands at the crucial times that prevent illness? Always wash before handling ANY food (even snacks).
  • To avoid mosquito bites wear long sleeves or use DEET insect repellent. Garlic, Marmite or special bracelets don’t work.
  • Eggs are not as bad as previously thought, up to 1 egg a day is acceptable. Remember that 1 hard-boiled egg has 211 calories.
  • Our biggest killers are Non-Communicable Diseases like heart disease, cancer & diabetes. Lifestyle changes prevent many. Start
  • A 3-minute talk with your Dr. or pharmacist about your pills and what each one is for improves your commitment to taking them
  • Knees Osteoarthritis affects many, like those with previous knee injuries or surgeries. Treat it with weight loss + exercise.
  • There is no evidence whatsoever that putting your mobile near your heart is harmful (unless you have a pacemaker).
  • Avoid neck pains and headaches by changing your pillows height to make your head parallel to the bed when lying on your side.
  • Smoking is bad for you and those around you, but if you have diabetes it is doubly bad as diabetic complication rate doubles.
  • In a car, many hold their child in their lap thinking it protects them. Studies show that it harms them. Get a baby car seat.
  • Hyperbaric oxygen therapy has no benefit in curing autism, cancer, diabetes, migraine or heart disease. It may harm. Beware.
  • Many still worry about mild increases of uric acid levels as it was thought to be a cause of heart disease. It is not. Ignore.
  • Many believe that you shouldn’t lift weights until you’re 15 or 16 years as it may stunt your growth. Not true. Start anytime.
  • Doing a colonoscopy every 10 years starting at age 50 years reduces cancer and cancer-related deaths. Stop delaying it. Do it.
  • Many believe that white spots on the nails means you’re low on calcium. Not true.
  • They’re usually caused by minor trauma.
  • In treating high blood pressure the aim should be to bring the blood pressure down to around 110/70 mm Hg with whatever works.
  • Smokers have generally lower mood levels than non-smokers. 3-4 months after quitting, the mood returns to normal. Quit now!
  • Diet rich in fruits, vegetables, low-fat dairy and whole grains decreases risk of chronic kidney disease in diabetics.
  • “Light” or “Ultra light” cigarettes lead to the same exposure of tar, nicotine and carbon monoxide as regular cigarettes. Avoid it
  • Study shows eating fruits like blueberries and apples decreases your risk of diabetes, drinking any fruit juice increases it
  • Daily exposure to the sun is not just for Vitamin D production, studies show it decreases the chance of multiple sclerosis.
  • Unless you had gout or had uric acid kidney stones, there is no need to treat high uric acid levels that are <12.
  • Flowers should kept outside bedrooms as they consume oxygen at night even though they produce 10 times that amount during the day.
  • New study shows even in the elderly lowering blood pressure to 130/80 mmHg instead of 140/85 mmHg increases brain blood flow.
  • If you get back pain, 48 hours of rest usually helps, but a 2-week bed rest is not helpful and actually harmful. Avoid.
  • Many take Vitamin D thinking it will treat or prevent joint pains. Not true. It only reduces fracture risk of bones.
  • To reduce your salt intake and prevent high blood pressure avoid any product that has >300 mg sodium per serving.
  • When using a digital machine to measure your blood pressure, take 3 reading each time ignore the 1st and average the last 2.
  • Ringing in the ears is of no concern if it lasts a short time (hours). Causes include anxiety, alcohol and certain medicines.
  • Although broken hair can look better with added protein or conditioner, no chemical can “nourish” the hair. It’s dead tissue!
  • If you do not have gout or uric acid kidney stones then any level less than 12 is fine and requires no treatment.
  • Asthma is a chronic disease but withholding use of inhalers for fear that your body will get used to them is a myth and wrong
  • Many avoid the best treatment for allergic bronchitis (i.e. steroid inhalers) for the fear it may be habit forming. Not true.
  • If you had kidney stones or crystals in your urine, don’t just drink more fluids, test your urine for the cause and treat it.
  • If your eyelid flickers, it is probably due to lack of restful sleep, caffeine, some medicines (e.g. Asthma drugs) or anxiety.
  • Many apply butter or oil to a skin burn. This actually makes it worse by keeping the heat in. Apply cold water ASAP (not Ice).
  • Causes of mouth ulcers include gum disease, viruses, sharp teeth, eating nuts/ seeds and type of toothpaste. Fix accordingly.
  • To find out if you have hypertension, measure your blood pressure at home twice a day for 2 weeks (after rest for 30 min.).
  • If you have a fatty liver, to avoid liver fibrosis the best treatment is 10% weight loss. Coffee and Vitamin. E may help.
  • Diabetics should get their eyes checked annually even if they have no complaints. It might prevent blindness. Don’t delay it!
  • Exercise improves the mood more than antidepressants. Done regularly exercise relieves mild depression too.
  • For healthy teeth you need to brush your teeth (softly) for 2 minutes 2-3 times a day. Time yourself to meet the 2-min.
  • The 7 ways to health: Not smoking, exercise, normal weight, glucose, blood pressure and cholesterol levels & a healthy diet.
  • Many don’t wash their hands before eating if they think their hands are clean. Remember: Touching your nose makes them dirty
  • Exercise that leads to sweating burns calories, sweating in a sauna or because you’re wearing warm clothes burns very little.
  • The benefit of exercise continues to increase with the time of exercise but less so after 40 min.
  • If you have high blood pressure, it is not enough to take drugs for it. You should make sure that it is controlled (<130/85)
  • Allowing children unlimited candy and soda is rapidly increasing our rates of diabetes in children. It’s your responsibility
  • Many believe you get sick if you eat ice cream in cold weather. Not true. Eating a melted one in summer is more dangerous.
  • Many are afraid to eat yogurt and fish together as they may interact together. Not true. In fact many Asian recipes have them
  • Washing hands means tiny bubbles of soap are all over your hands and between your fingers. Holding a soap bar is not enough!
  • Sleep deprivation causes a release of brain signals that cause fat cells to act in harmful ways. It also promotes obesity.
  • High blood pressure does NOT usually cause a headache unless it is >180/100 mmHg but a headache increases high blood pressure
  • The best way to avoid hand eczema is to use mild soaps and apply cream after washing your hands every time.
  • Avoid neck pains and headaches by changing your pillows height to make your head parallel to the bed when lying on your side.
  • The best long term treatment for anxiety and depression is daily exercise for >20 minutes. It can do wonders to your mood!
  • Watching TV up close or reading a lot may tire your eyes for a while but it does NOT affect the eyesight or focusing ability.
  • To treat constipation make sure you get fiber in every meal, exercise regularly and drink more fluids. Fiber supplements help
  • Stretching after exercise is more important than before exercise to prevent muscle spasms (of future exercises). Do both.
  • People with recurring Vertigo (BPV) are wrongly kept on dizziness pills instead of using a 2-minute maneuver that cures them.
  • Eggs are not as bad as previously thought, up to 1 egg a day is acceptable. Remember that 1 hard-boiled egg has 211 calories.
  • For treating iron deficiency, iron pills should be taken not just to correct anemia but to fill your iron stores (>6 months).
  • Most fatal injuries to infants in car accidents occur when they’re held in someone’s lap. Always use a baby car seat.
  • For decreased risk of heart attacks and stroke avoid red and processed meat, soda drinks, whole dairy products and sweets.
  • Annual screening Chest X-rays are not only useless but are possibly harmful. Don’t do them without symptoms.
  • Not only does red meat cause colon cancer but a Swedish study showed it also increases risk of stroke. Limit amount.
  • If the weather is too bad to do your daily walk, try cleaning the house! It can burns >300 calories an hour.
  • Washing your contact lenses with tap water damages most type of lenses and can lead to serious eye infections. Don’t do it.
  • Taking sedatives like Valium and Lexotanil for long periods (i.e. >1 week) causes memory loss, depression and fatigue. Avoid it.
  • How often do you touch your face? Most people touch their face >10 times/hour. Cut down your infections with less touching.
  • Many suffer for months with muscular pains and take strong medications before trying physiotherapy. Try physiotherapy first.
  • Some people have difficulty waking up at Sehri and therefore miss this meal. It is strongly recommended that you have a good meal at Sehri.
  • Foods like eggs, beans & fish keep you filled up for a longer period of time. Have more of these at Sehri.
  • Try to keep a gap of an hour between Iftar & Dinner. This will let the food settle after Iftar. Use this time to talk with your family.
  • Couple of hours after Iftar may be the ideal time to take a walk in Ramadan. This will also help regulate your digestion during the month.
  • 5-7% weight loss can lead to 58% drop in your risk of getting diabetes! So give your pancreas a rest so it can function well.
  • If you are eating fruits and vegetables most days, there is no benefit from a multivitamin pill.
  • Your tongue has taste buds for salt, sweet, bitter and sour, not for spicy hot. Eating spicy food a lot decreases your taste
  • No one is smoking around you all day? Ramadan is a great month to stop smoking permanently. Take advantage of it now.
  • The commonest causes of chronic dry cough are asthma, post-nasal drip (nose/sinuses) and acid reflux (some without heartburn).
  • Got a bee sting? The best thing to do is to remove the stinger quickly and apply a cortisone cream (not garlic or toothpaste)
  • Taking antibiotics for one to three days is the best way to make bacteria develop resistance to it. Always finish the course
  • Fasting or low calorie diet (<600 calorie/day) for 2 days a week seems to be healthy and effective for mild weight loss.
  • Cleaning your ears with cotton buds is a bad idea; it makes the ears produce more wax and increases your chances of blockage.
  • The most important causes of skin wrinkles are too much sun and smoking. Stop smoking and apply a daily sunscreen lotion.
  • Shaving hair does NOT make it grow back faster, darker, stronger or thicker.
  • People who eat fish 2-3 times a week live a healthier and longer life. Fish oil and Omega-3 pills do not help at all. Eat fish
  • The best long term treatment for anxiety and depression is daily exercise for >20 minutes. It can do wonders to your mood!
  • Stress and anxiety may make you bald, but it will NOT turn your hair grey. Actual hair color is genetically predetermined.
  • If you are allergic to nuts, check the food label every time you buy a product. It may contain traces of nuts.
  • After heavy eating at a party, do not forget to detoxify with green vegetables and fruits.
  • You can reduce the chemical load on fruits and vegetables by soaking them in a bowl of water containing 2 spoons of vinegar
  • Stopping coffee or tea suddenly can cause symptoms like headache. So wean yourself off caffeine slowly.
  • Always cover a skin cut or a scrape with an antibiotic ointment and a bandage after cleaning it well with clean water.
  • Proper hydration becomes important after a prolonged fast or when you are sick. Rehydrate with Gatorade or ORS-L.
  • Do exercises to strengthen & stretch your back and stomach muscles if you are lifting weights as a routine. This will help prevent back pain.
  • Use a wide-toothed comb in the monsoon season & try not to tie your hair too tightly as this may lead to hair breakage, damage & dandruff.
  • In hot weather, let your car breathe in some air to avoid inhaling fumes of paint.
  • Research shows that basic activities like daily gardening can keep at bay serious diseases like obesity, high BP, osteoporosis & stroke.
  • Erratic sleep pattern can lead to memory loss and brain deterioration. Sleep for about seven hours every night
  • Meditation can strengthen the connections between brain cells and allow it to process information faster.
  • Wear gloves when you are handling chemicals like floor cleaners, pesticides, etc. Chemicals can get absorbed into the system through skin.
  • Vitamin E (1000I.U.) and vitamin C (1 g three times) daily have been shown to prevent the onset of dementia.
  • Negative stress in the long term thickens the blood and constricts the arterial flow to the heart. Avoid stress, avoid angina.
  • To deal with recurrent allergies, take a supplement that contains zinc, calcium, vitamin C, bromelain, silica, vitamin A and manganese.
  • It is generally best to take an iron supplement with a glass of fruit juice as it aids in iron absorption due to the vitamin C content.
  • In hot weather don`t engage in vigorous activity in hottest part of the day from 11am – 5pm. Before & during exercise hydrate your body well
  • When you are out in the sun, even for a little time, don’t forget to apply sunscreen on your skin. It will prevent sunburn, keeping it cool
  • Avoid drinking caffeinated beverages/alcohol as they act as diuretic, which moves fluids out of the body too quickly leading to dehydration
  • In hot weather condition it’s advisable to wear loose-fitting, light-colored cotton clothes which breathes & allows your sweat to evaporate
  • Taking a daily multivitamin supplement may help reduce the effects of aging.
  • Avoiding full fat cheeses and dairy produce, fried foods and greasy burger-type foods may help decrease the acne.
  • Stretching is great for you as it improves flexibility and is a tension buster.
  • Keep your mental functioning sharp by reading, playing games or learning a new skill.
  • Have yoghurt when you have diarrhea or an upset stomach. It helps by promoting the growth of good bacteria in the gut.
  • Have plenty of calcium rich foods in your teens and twenties because that’s the time when your body can build strong bones.
  • Avoid frozen meat products with bread crumb coverings as they are usually much higher in fat content.
  • Get your daily calcium by popping a tab, chugging milk or eating yoghurt. It’ll keep your bones strong. You need at least 200 mg daily.
  • To control Your Blood Pressure, be active every day, limit sodium intake, stop smoking, and fill up on fruits and vegetables.
  • Snack on a handful of Almonds as they are a rich source of Vitamin E and are helpful in reducing cholesterol.
  • To help ease computer eyestrain, take regular breaks, have enough light to help you read, use reading glasses, & close your eyes for few min
  • If you have heat rash, do not use a towel after a shower and allow your body to air dry. The rash will disappear faster.
  • Eat slowly. Put down your knife and fork after every mouthful. This will slow down your eating and reduce chances of overeating.
  • While doing heavy outdoor activity in hot weather, take a break and drink water after every twenty to thirty minutes.
  • Apply cool compresses with a wet towel on the nape of your neck and forehead to cool down fast on a hot afternoon.
  • Watching your weight, not smoking, walking every day, and eating your fruits, veggies, and grains, can reduce your risk of heart disease by 78%
  • Stand in a good posture enhances the way you look and prevents shoulder and back pain.
  • Green tea, besides being a good source of antioxidants, can also help you burn more fats during your cardio workout.
  • Wash your hands frequently to reduce the spread of flu.
  • It’s a myth that having milk will increase cough or phlegm. Warm milk can in fact soothe a sore throat.
  • Latest research indicates that inquisitive people perform better. So go ahead, ask those questions that you always wanted to.
  • Steam inhalation is one of the best ways to ease pain and congestion caused by sinusitis.
  • Study showed if you forget to brush your teeth twice a day, you can raise your risk of heart disease by 70%. Go for pearly white teeth.
  • Calamine lotion or yoghurt can help to cool your skin, if you get burned by the sun.
  • You can help prevent bone loss with regular weight-bearing exercise like stair-climbing, skiing, skipping rope, playing tennis, even dancing.
  • Eyestrain is a common cause of headaches. Simple eye exercises and even a nice massage to your neck can help relieve the pain of eyestrain.
  • Don’t cut off the crusts of bread from sandwich, it contain as much as six times as many antioxidants than the rest of the slice of bread.
  • Cigarette smoking makes your skin age prematurely, destroying the collagen and using up your skin’s Vitamin C. Quit it to keep your skin healthy.
  • Calcium helps building strong bones. You should take at least 1200mg of it/day to offset the chances of getting osteoporosis later in life.
  • Too much salt can lead to heart problems and stroke. Limit it to less than 5 grams a day.
  • Reduce the chance of cancer by 40% by having whole-grain bread or rice at least four times a week.
  • Drinking a cup of warm milk with a pinch of turmeric powder before bed keeps sore throat away.
  • 6 calming breaths in 30 seconds can bring down your systolic blood pressure by 10 mmHg.
  • Eat plenty of tomatoes! They are a good source of lycopene, a powerful antioxidant that neutralizes free radicals (FR damage brain cells).
  • Get a good night rest to boost your mood and daily performance. A well rested brain will give you the energy to accomplish your daily tasks
  • Fresh ginger fights the acidity in your body and boosts your immune system, so try adding it the next time you cook!
  • Exercising can improve your memory and concentration because it gets blood flowing through your brain. Try out simple exercises in routine
  • To stop acne and wrinkles, drink at least 8 glasses of water per day and eat healthy oilslike olive, walnut, hemp and flax.
  • Regular family dinners help in improving the mental health in adolescents.
  • Cauliflower prevents cancer and shields against rheumatoid arthritis.
  • Eating food rich in protein for breakfast can significantly improve appetite control and reduce unhealthy snacking in the evening.
  • Glass, steel, and ceramic containers are safer for storing food and water compared to plastic containers.
  • Recent study shows, people who sleep 6.5 to 7.5 hours daily, live the longest.
  • When you get a sweet craving, having a fruits or a tasty salad is a healthier option.
  • Having grapefruit regularly helps in controlling blood sugar, reducing weight and better sleep.
  • Reduced sleep has been linked to depression. Get adequate rest daily. Don’t deprive yourself of sleep for extended periods.
  • Wiping your soles with cotton soaked in rubbing alcohol will keep your feet free from odor causing bacteria.
  • Get social. Daily chatter for about 10 minutes helps improve the memory and mental function.
  • Potassium packed picks like bananas and oranges reduces high blood pressure.
  • Chemical air fresheners may be damaging to your nerves. Instead, use your favorite essential oils as freshener.
  • Learn to do stretching exercises when you wake up. It boosts circulation and digestion, and eases back pain.
  • More salt in food can make you three times more likely to develop heart disease or stroke.
  • Keep your brains sharp. A life-time of mentally stimulating games such as chess can cut your risk of Alzheimer’s by nearly a third.
  • Increase intake of biotin foods like brown rice, bran cereals, beans, nuts, peas, cauliflower to reduce hair loss & promote hair growth.
  • Bring out your measuring tape. The ideal waist-to-hip ratio is less than 0.82 for women and less than 0.92 for men.
  • Always wear sunglasses when you spend time in the sun. It will protect your eyes from UV rays.
  • Vegetarians are at greater risk of iron deficiency than non-vegetarians. Having beans, spinach, and dried fruits can increase iron intake.
  • People who eat breakfast are more likely to have better concentration, problemsolving skills and hand-eye coordination.
  • A good choice of snack would be a handful of almonds. They contain Vitamin E and help in reducing cholesterol
  • Drink half spoon of ginger juice with a tablespoon of honey to cure cold and sore throat.
  • Cucumber promotes digestion, reduces cholesterol and helps weight reduction.
  • Drink plenty of water. It helps in preventing urinary tract infection and stones.
  • If you love chocolate, go for the dark variety as pure dark chocolate contains heart healthy antioxidants called catechins.
  • It’s not a great idea to use cotton buds to clean your ears. It can push the wax inside further and damage the ear drums.
  • People who eat breakfast every morning are more likely to maintain a healthy weight.
  • More salt in food can make you three times more likely to develop heart disease or stroke.
  • Keep a gap of 2 hours between dinner and sleep to prevent indigestion.
  • Have a good laugh. It boosts your immune system, reduce levels of stress hormones, and eliminate depression, helps you think more clearly.
  • Washing your face too often can rob your skin’s natural oils and moisture. Washing two times a day with mild soap is optimum.
  • When working on the computer, make a conscious effort to blink more often. It produces a tear-film, which moistens and refreshes your eyes.
  • Avoid drinking too much tea or coffee with sugar as it increases the risk of tooth decay.
  • Exercise is not only good for your physical health but also improves your concentration and thinking thereby making you more productive.
  • Chewing gum can relieve heart burn because it stimulates the production of saliva, which is an acid buffer and facilitates better digestion
  • Brushing too hard is the commonest cause of sensitive teeth. Brush in gentle circular motion with a soft bristled toothbrush.
  • Black tea boiled with a small piece of ginger is the best remedy for cold, sore throat and other upper respiratory tract infections.
  • Wait for five minutes after applying anti-dandruff shampoo. Medicated shampoos don’t work if washed off immediately.
  • Do not lick your chapped lips, as saliva is not a moisturizer. It will only dry your lips much more. Apply Vaseline to keep them smooth.
  • Give your eyes a break when working on a computer or doing detailed work. Look away into the distance every 15 minutes.
  • Three keys to Diabetes prevention – Maintain normal body weight, get 30 minutes of exercise per day, and eat a low fat high fiber diet.
  • Vitamin C rich fruits like orange, lemon and guava have an anti-aging effect and make your skin look smoother and younger.
  • Avoid a heavy meal after 8:00 pm. It protects you against indigestion, heartburn and weight gain.
  • Add garlic to your daily food. It will help lower blood sugar and decrease cholesterol levels.
  • Runners live happier and longer. Get running. A slow to average pace, five times a week for total of 20 to 30 minutes would suffice.
  • 6-8 hours sleep is good for health
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  • When exercising outdoor, breathe in through your nose, not your mouth. The nasal passages help filter out pollen, pollution and other irritants
  • Regular physical activity strongly reduces the risk of developing Type- 2 diabetes as well as the metabolic syndrome.
  • The basic formula for treating sprains is “RICE”: rest, ice, compression and elevation.
  • Do not slouch. Good posture allows your internal organs to function better and helps prevent neck and back pain.
  • Set aside a specific time to eat your meals without reading a book or magazine, watching television, or working on the computer.
  • Don’t use food products that are discolored, moldy, have an off odor, or that spurt liquid or foam when the container is opened.
  • The cholesterol in food, like saturated fat, tends to raise blood cholesterol, which increases the risk for heart disease.
  • Keep fruits separate from raw meat, poultry and seafood while shopping, preparing, or storing.
  • Don’t forget to see your doctor for regular checkups and to screen for illnesses such as high blood pressure or diabetes.
  • Avoid praising a clean plate. Your child should stop eating when he or she is full, rather than when the plate is clean.
  • Avoid praising a clean plate. Your child should stop eating when he or she is full, rather than when the plate is clean.
  • Calcium choices for those who do not consume milk products include calcium fortified juices, cereals, breads, soy beverages, or rice beverages
  • Wash vegetables before preparing or eating them. Under running water, rub vegetables with your hands to remove dirt and surface organisms.
  • Cook eggs until both the yolk and the white are firm. Scrambled eggs should not be runny.
  • Eat lean chicken, fish, beans and dairy products for sufficient amount of protein intake.
  • When getting back to normal eating habits after Ramadan, start with lighter meals &choose healthy cooking options & ingredients
  • Make sure to eat a variety of foods in different food groups to obtain all the essential vitamins and minerals your body needs.
  • Stretching is a must for a good workout. Stretching prevents injury, increases performance, and can reduce the overall stress on your body.
  • Vitamin A keeps eyes and skin healthy and helps to protect against infections.
  • Physical activity can lower the risk of developing chronic diseases such as heart disease and Type- 2 diabetes.
  • When it comes to losing weight, exercise alone usually doesn’t cut it. You need a combined approach that addresses both diet and exercise
  • Diets rich in potassium may help to maintain healthy blood pressure. Milk products, especially yogurt and fluid milk, provide potassium.
  • Walking increases the production of endorphins, which can calm the body and promote restful sleep.
  • Jumping rope and jumping jacks can improve footwork and will increase strength in the lateral muscles of the ankle.

Part 1

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