Health Tip

Health Tip Edition 31

Nutrition

Weigh yourself once a week:

• People who weigh themselves regularly tend to have more weight loss success.
• But most experts suggest weighing yourself only once a week, so you're not derailed by daily fluctuations.
• When you weigh yourself, follow these tips: Weigh yourself at the same time of day, on the same day of the week, on the same scale, and in the same type of clothes

Exercise

Starting Gym exercises:- 

• You must engage a trainer to teach you how to use the gym machines & equipment
• Start with light weights in which you can do 8-12 repetitions in the arms & upper body &12-15 repetition in the legs & back  
• A good starting weight for upper body & arms is 5-10kgs. & for lower body & legs -20-40kgs.
• As a beginner you should start with gym machines for safety reasons & move to free weight when proficient
• Practice for 3-4 days at least each week.
• Resting your muscles is very important for recovery. Depending on your type of program you must rest on alternate days, or at most after 2 consecutive days of gym work.

Stress Management

Resilience: -

• This is the ability to bounce back & recover from stress & adversities, like health problems, job problems, financial problems, emotional problems etc. lack of resilience results in depression& anxiety. You can increase your resilience & resistance by 
• Looking at the bright side of the problem.
• Leaning on your family & friends for  support & advice 
• Focusing on the positives & good things that are happening in your life
• Laugh more; watch funny movies, read joke books
• Meditate, relax, sleep, pray & exercise daily.

Avoid Addictions

Quit smoking: -

• According to Dr. Nancy Riogtti, Director Mass Genl Hospital, Tobacco Research Center, the best way to quit smoking is as follows.
• Use a two pronged approach of (a) Behavior Strategies  including (counseling ,hypnosis , acupuncture ) & (b) Medicines including  (Nicotine replacement  therapy )
• As regards NRT, the use of multiple systems including the patch, chewing gum, lozenges, sprays & inhalers is recommended. However professional advice on dosage type & duration is advisable.
• Many studies have shown that a 12week course of medication (varenicline or bupropion)   under medical advice is perhaps the best way to quit smoking .During medication, both NRT   & Behavioral Therapy may be used as supportive therapy.

  Medical

Promotes Oral Health:

• Green tea consumption is associated with improved dental health and a lower risk of cavities.
• The natural fluoride in green tea, polyphenols and catechins can effectively kill the bacteria that cause tooth decay, bad breath, cavities and various gum diseases.
•  According to a study, consumption of one or more cups of green tea a day can significantly reduce the risk of tooth loss.