Health Tip

Health Tip Edition 22

Nutrition

Always eat breakfast:

• It seems like an easy diet win: Skip breakfast and you'll lose weight.
• Yet many studies show the opposite can be true. Not eating breakfast can make you hungry later, leading to too much nibbling and binge eating at lunch and dinner.
• To lose weight – and keep it off – always make time for a healthy morning meal, like high-fiber cereal, low-fat milk, and fruit. 

Exercise

Tips to train for the Marathon:

• Get your doctors clearance.
• Set your goals, for eg, to finish in 5 hours or 4 hours, etc. & train accordingly.
• To cover a half marathon, you need to be able to comfortably complete a 10K run.
• To do the marathon, you need to complete 20K run comfortably.
• Your weekly distance run during practise, should be equal to your event distance

Stress Management

Brain Boosters:

• Daily exercise stimulates blood circulation to the brain.
• Eat vegetable and fresh fruits daily. They purify the blood.
• Engage your brain with card games, cross word puzzles, chess, etc.
• Stay social, meet people.
• Ensure a 6 - 8 hour sleep.
• Quit smoking
• Have a medical check-up
• Limit alcohol to not more than a glass of wine, once or twice a week.

Avoid Addictions

Heavy Drinking & Cancer:

• While many studies have found that moderate drinking (7 drinks a week) has a beneficial effect on hypertension, diabetes & cardiac ailments.
• A similar amount of studies including the study published in the American Society of Clinical Oncology (ASCO) have connected heavy drinking, of more than 2 drinks daily, to at least seven types of cancers. The message issued by ASCO is clear: “If you don’t drink, you need not start. If you drink in excess, the consequences can be devastating.”

Medical

Headache: Triggers:

• Your Boss: due to stress & tension.
• Weather: sunny days, rain & wind.
• Smells: include perfumes & paints.
• Hair Accessories: that cause to tie your hair up.
• Strenuous Exercise.
• Bad posture.
• Cheese & in some people, Red Wine.
• Skipping Meals & hunger.
• Smoking: especially second hand smoke.
• Coffee: in excess of four cups