Health Tip

Health Tip Edition 12

Nutrition
 

Energy & Mood Foods

• Whole grains.
• Nuts (almonds, cashew, walnut).
• Lean meats (fish, poultry).
• Fish (salmon, tuna).
• Leafy green vegetables.
• Beans & legumes.
• Fresh fruits.
• Coffee/ Tea 3 - 4 cups.
• Chocolate (dark preferred).
• Light breakfast daily.
• Small meals.
• Water for hydration.
• Daily exercise.
• 8 hours sleep.

Exercise

7 Effective Exercises

•  Walk for 30 minutes, or, Walk and jog alternatively, 1 - 2 minutes each for 30 minutes;
• Squats (10 a day)
• Push-ups (10 a day)
• Abdominal sit ups (10 a day)
• Joint mobility exercises (10 each joint - Neck, shoulder, elbow, wrist, waist, hip, knee, ankles)
• Deep breathing (10 a day)

Stress Management

Fight Afternoon Fatigue

• Most of us experience an energy slump post lunch.
• The ways to overcome this are:
• Avoid a diet of simple carbohydrates (rice, bread) during lunch. Replace this with proteins (chicken, fish) & salads. The mid-day break is a good time to do your exercises.
• A half hour of walking, yoga, gym training is a good energy booster.
• The best remedy of course is 8 hours sleep every night.

Avoid Addictions

Get Moving

• Physical activity can help reduce nicotine cravings and ease some withdrawal symptoms.
• When there is an urge for a cigarette, put on your jogging shoes.
• Mild exercise is helpful, try walking the dog, or pulling out weeds in the garden.
• The extra calories burnt also ward off weight gain from quitting smoking.

Medical

Exercise is Medicine

• Research has found that moderate exercise of half an hour is as beneficial to people with cancer & heart ailments as is daily medication.
• The recommendation is to take medicine as prescribed & to add exercise daily to double the health benefits.
• The combination of exercise & medicine is beneficial to all medical ailments.