Your health

• So how can I help myself to stay healthy?
• Bird (Avian) Flu
• Self treatment of common illness and accidents
• Stress
• Quit smoking

So how can I help myself to stay healthy?

Simple lifestyle changes including changing diet, managing weight and increasing exercise will increase the quality and expectancy of life.

Increase Your Water Intake !

We are mostly water! Next to oxygen, water is definitely your most important nutrient for sustaining life.  Tea and coffee actually make you feel dehydrated. Plain water 8-10glasses a day will alleviate the feeling of fatigue, increase your metabolic rate and stop constipation.

Nutrition. Eat 5 a day !

Portions of fruit and vegetables. Why? They help reduce the risk of heart disease, stroke and some cancers. They're an excellent source of fibre and they are antioxidants, plus they're packed with vitamins and minerals.
Eat 3 balanced meals a day! Breakfast within one hour of rising is the most important meal because it breaks your nightly fast and restores your blood sugar levels. Porridge naturally lowers cholesterol and also blood pressure also good are muesli and cereals. Lunch a protein with salad, wholemeal sandwich, pasta, etc… Late afternoon early evening dinner a balance of protein, starch and vegetables. Try not to Snack but if you have to try Fruit, pumpkin seeds or nuts in moderation (not peanuts)!

Exercise Regularly.

The best exercise is walking! Try to do about 2 miles or 3 km a day. You can start at smaller distances at the beginning and progress to more later.  Start slowly, and then gradually increase your speed.  Walk fast enough to raise your heartbeat, but not so fast that you become breathless.   Breathe deeply expanding your lower diaphragm, rather than taking shallow breathes, and concentrate on exhaling completely. Exercise stimulates the body making it work more efficiently and generating endorphins which make you feel happy and relieve stress. Exercise takes many forms and you can adapt it to suit you. Dance, walk, ramble, yoga, swim, etc…..
Go alone and meet friends or do it as a family remember! The family that play's together, stay together. Try badminton, tennis, golf, walking, skating, dancing, etc….

Healthy Weight .

It is essential that we all watch our weight. Excess weight causes problems it makes us un happy, causes strain on the joints, increases risk of heart disease or sugar diabetes. All of these illnesses have additional risks which include damage to other organs and bodily functions. Prevention is always the best option!

Cholesterol.

High levels of cholesterol are known to increase a person's chance of getting coronary heart disease or a stroke. It works by hardening and narrowing the arteries. Basically the more animal fats or saturated fat you eat the more cholesterol.

Alcohol .

Men should drink no more than 21 units of alcohol per week (and no more than four units in any one day). Women should drink no more than 14 units of alcohol per week (and no more than three units in any one day).

Smoking

Make an appointment at the cessation clinic & Quit! with our help. See also our Quit smoking webpage.