Health Tip

Health Tip Edition 4

Nutrition

Food Facts:

• Brown bread is often colored white bread. Whole grain bread is the healthy bread to eat.
• Egg yolk does not increase blood cholesterol.
• Yoghurt is good for the digestive tract.
• Drinking too much water is bad (above 8 - 10 glasses).
• Red wine is better than white wine.
• Tap water in most cities is as healthy as bottled water.

Exercise

 Tips for a Healthy Back:

• Practice good posture & sit up straight.
• Never lift anything that is too heavy for you.
• Sleep on a firm mattress.
• Strengthen your bones with light exercises (walking, swimming) 3 days a week.
• Lose weight, if overweight.
• Keep your bones healthy with milk & dairy products.
• Ladies, avoid high heels, daily carrying of over bulky hand bags, backpacks, etc.
• Cut out smoking. Limit alcohol.

Stress Management

 Daytime Tips for a Good Night's Sleep:

• Keep evenings for relaxing & unwinding.
• One hour before bedtime, turn off your TV, computer & mobile phone.
• No coffee & alcohol at least 6 hours before bed.
• No heavy meal at night.
• No nap in the daytime of more than 30 minutes.
• A fixed night time ritual of a book to read helps you to sleep easier.

Avoid Addictions

 Natural Strategies to Stop Smoking:

• Sip cold water in small quantities.
• Brush your teeth frequently. It will make your breath fresher.
• Avoid alcohol, it reduces your resolve & will power
• Spend time in no smoking zones, your house, office, public places.
• Write down & read your reason for quitting & renew the pledge daily.

Medical

 Manage Headache:

• Identify triggers by keeping a record.  
• Manage stress headaches by meditation or a massage.
• Moderate Exercise, like a walk reduces headaches.
• Eat light meals regularly.
• Physical Therapy: such as neck, back massage eases muscle tension.
• Medication if prescribed by a doctor.
• See your doctor if the headache is severe, prolonged & is accompanied by nausea & giddiness.