Health Tip

Health Tip Edition 2

Nutrition

Foods that help reduce Fat:

•  Eggs, high in protein, low in calories.
• Coffee, increases metabolism.
• Oat meal, high in fiber.
• Soup, high in water, low in fiber.
• Popcorn, low in calories, high in fiber.
• Meat, high in protein, increases metabolism.
• Beans, high in protein & fiber.

Exercise

 Fitness Tips for Exercisers:

• Set a long term goal (3,6,9 months), may be a marathon, or a 10 K run or a 50 K bike ride, & start with smaller monthly goals may be a 5 K run, or a 20 K Bike ride.
• On free days try out a variety of activities, jogging, trekking, swimming, gym, yoga etc.
• Always snack before exercise, a sandwich or a glass of fruit juice or a fruit, & Keep well hydrated, a glass of water, before, during & after exercise.
• Balance your Exercise program with strength, stamina & flexibility.  
• Dress for comfort during exercise.

  
Stress Management

Getting back to Sleep:

• If you can't get back to sleep try the following:
• Deep breathing, slow deep breaths, for 5 minutes.
• Shavasana or meditation for 15 - 20 minutes.
• Imagery (Imagining you are in a peaceful sleepy place).
• Progressive muscle relaxation, (relax all your muscles one by one).
• Lie in bed, read a book. Do not watch TV , use your mobile, or drink coffee, they are  stimulating.

Avoid Addictions

Ways to Quit Smoking:

• Remove cigarettes from home, car, etc.
• Exercise is a good anti-smoking measure.
• Keep busy to take your mind off smoking.
• When you feel the craving, delay, the urge usually passes in 5 minutes.
• When you feel the urge, deep breathe till the urge passes

Medical

Risk Factors for Weak Bones include:

•  Age beyond 50. Menopause in women. Having low body weight.
• Family History.
• Europeans. Smoking.
• Alcohol consumption.
• Not enough milk, fish & calcium intake.
• Insufficient daily exercise.