Health Tip

Health Tip Edition 1

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. 6. 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