HEALTH
First, we will start out with Health:
1 . Acupuncture
The use of acupuncture dates back more than 2,000 years. This is a
traditional medicine of Japan, China, and other Eastern countries. The use
of acupuncture is beneficial in that it stimulates areas of the body that have
a direct correlation to internal organs. By placing fine needles into specific
points, the body is encouraged to promote natural healing, improve
function, and provide an overall boost to your system. When these needles
are inserted, they go into Meridians, which are channels somewhat like
streams within the body. Just as there might be a boulder sitting in a
stream blocking the flow of water, it can be the same for the channels of
blood in your system. Acupuncture helps to remove these obstacles by
providing stimulation, thus improving health
2_Bio feedback
Biofeedback is a method used to help blood pressure, muscle tension,
heart rates, brain activity, and other bodily functions. Basically, biofeedback
is a painless system that is hooked up to your body and then through
electrical signals received from tightening of your muscles, you would be
able to receive those signals by a light telling you that you are tightening
your muscles. This in turn trains you to be aware of when you are bringing
on stress and to help you identify when you need to relax your body.
Biofeedback is very successful and can be used for migraine headaches,
chronic pain, high blood pressure, epilepsy, and much more, which can
occur when you tense up.
3_Therapeutic Massage
You might be thinking what does getting a massage do for my health other
than to make me feel good. Actually, therapeutic massage has many
benefits. For example, it can help alleviate pain, reduce stress, and
promote good health. When a person gets a therapeutic massage, they are
actually getting the benefit of function improvement with circulatory,
muscular, skeletal, nervous systems, lymphatic, and can even help the
body heal after an illness or injury. Depending on what the specific health
issue, there is a Swedish Massage, which is a more relaxing massage good
for headaches, back stress, and muscle cramps, Pressure Point Therapy,
helpful for some injuries as well as circulation problems, headache and
muscle tension, insomnia, anxiety, and more. Finally, Sports Massage
focuses on muscle groups used for different sports. Licensed masseuse
can help with the issues mentioned as well as allergies, arthritis, asthma,
carpal tunnel syndrome, depression, digestive disorders, myofascial pain,
limited range of motion, sinusitis, and TMJ. The next time you tell someone
you are going to get a massage, you can simply explain that it is for the
benefit of your health
4_Eat Less Later in the Day
Everyone knows, whether they want to admit it or not, reducing calories will
help you to lose weight. However, just as you should reduce the calorie
intake, you need to know when to eat. Breakfast is the most important meal
of the day and the one meal that should not be missed. Lunch should be
healthy but a less than what you ate for breakfast. As you approach dinner,
eat healthy but light. Avoid after dinner snacks or eating before bed!
6_Saucy but Healthy
Eating bland foods is boring, unsatisfying, and if that is what your diet
consists of, more than likely, you will be off it shortly after you start. If you
enjoy good tasting food, some sauces and spices can enhance your food
while not adding calories to your food. The next you grill meat, consider
using one of these:
Reduced-salt Soy Sauce
Mustard
Salsa
Worcestershire Sauce
Vinegar (this comes in wonderful flavors)
Teriyaki Sauce
Tomato Sauce
Hot Sauce
7– Supplements and Vitamins
While some supplements and vitamins on the market are not worth buying
and some, such as Ephedrine, have been proven dangerous, other sources
are healthy. Most important, you need to understand what it is you are
taking, and strictly follow dosage just as you would medication that has
been prescribed. If you are unsure, check with your physician, a nutritionist,
or a reputable health food store. Many supplements that are good for
overall health include grape seed extract, Glucosamine, aloe vera, and
Selenium. Vitamins to consider would include Vitamin E, Vitamin C, B-12,
Iron, Magnesium, and Calcium.
8_Eliminate Stress
You have probably heard this before. Stress is a key contributor to poor
health. Study after study has found that when a person is stressed, the
body reacts. The result of stress could be high-blood pressure, tension
headaches, upset stomachs, poor posture, and so on. Keeping stress in
check will help you manage your overall health much better.
9– Z ZZZZZZZZZZ
Does sleep really affect health? You bet it does. During sleep, your body is
resting and recovering from all the work is has done throughout the day.
Your serotonin levels are brought back in line, your muscles relax, and mind
is allowed to clear itself in preparation for the next day. If you are not
getting the proper amount of sleep, you will notice it in a physical way.
While there is no magic number, usually between six and eight hours a
night is appropriate. If you have difficulty getting to sleep, before you climb
into bed, try Yoga, listening to soft, relaxing music, a glass of wine, or if you
can talk someone into it, a good massage.
10– Laugh it Off
The medical field has proven that laughter actually works with your body
toward good health. Have you ever heard the expression, “Laughter is the
best medicine”? The truth is, when you laugh, several positive things
happen. Your muscles relax; stress hormone product is reduced; you
forget about pain; your body’s immune system is improved; high-blood
pressure is lowered; the heart and lungs are strengthened; and overall, you
feel better!
11_Nutrition
People often confuse “dieting” with nutrition. Your body needs to have
nutrients replaced, whether through foods being eaten or supplements. Do
you remember what you learned in elementary school about the four major
food groups? As adult, eating balanced meals from these groups still
applies. It is important to remove the “junk food” from your diet and stick
with healthy foods. If you do not like certain things such as fruits or
vegetables, be sure you are taking a supplement to get the nutrients
needed. Another consideration is if you are a vegetarian. There are certain
benefits taken from meat such as iron and B-12 that you should consider
taking a supplement for in exchange for the meat.
12_Yoga
The practice of Yoga is actually a spiritual practice. However, with the
many benefits received it has quickly become a popular choice to
thousands of people strictly for health. Yoga helps stretch out muscles and
ligaments, tone the body, and the greatest benefit is that it helps to clear the
mind. Having a clear mind works toward a healthy body.
13_Stop Smoking
You have probably heard this more times, than you can count but facts are
facts! There is no other way to say it – smoking is not only bad for your
health, it is deadly! One woman in her late thirties had smoked for 10
years. She had tried everything from watering down her cigarettes,
throwing them away, wearing a patch, chewing gum, you name it, she tried
it. She really wanted to quit but the addiction was so strong she was finding
it impossible.
The mother of an 11-year old daughter and a 13-year old son, she was
taken by surprise when something happened that made her quit smoking in
one day. Her son told her that he had something very important to tell her.
With a quick response of, “Okay, what is it?” he said, “No, I really need to
talk to you.” She knew by the look on his face and the tone of his voice that
this was something important. Her son looked her square in the face and
without wavering said, “I want you to quit smoking because I don’t want you
to die. I want a mother in my life.” With that, she walked over to an
ashtray, put out her cigarette, and now almost seven years later, she still
does not smoke. While this will not work for everyone, the next time you
pick up a cigarette; take a minute to consider how your child or family would
feel if you were no longer around.
14_Mixing Medications
Many people do not realize how dangerous mixing medications can be. In
fact, some combinations are lethal. If you are on medication, make sure
your physician knows everything you take, including herbs and
supplements. To take it one-step further, when you have a new
prescription filled, ask the pharmacist if there are any bad interactions with
your other current medication.
15_Drink Wisely
There is nothing wrong with a couple of social drinks or a glass of wine or
beer with dinner, but if you drink, you need to be wise. First, if you drink to
the point of being drunk, keep in mind that you are causing damage to your
liver. Second, if you drink, NEVER drink and drive.
16_Young at Heart
Regardless of your age, if you start acting too old, you will actually not
benefit yourself at all. Studies have shown that people who act old, feel old,
and can actually suffer from problems before their time. Do not be afraid to
be youthful, within reason. The next time you see a man in his seventies
running a marathon or a woman keeping up in aerobic class, you can see
that by refusing to give into age, they are healthier and live much longer
lives.
17_Regular Checkups
It is crucial that you have regular checkups, which could include
mammograms, pap smears, checks for colon cancer, EKGs, etc. Many
times, a regular checkup could have caught something earlier on, actually
saving a life. If you do not feel good, have your doctor check things out. If
you are due for your annual mammogram, have it done. You could possibly
be saving your own life.
18_Cholesterol Levels
High cholesterol leads to hardening of arteries, which in turn, leads to heart
disease or attack. Keep your intake of food healthy, limit the amount of
sugar you eat, and have your cholesterol checked. If it is higher than 200,
ask your doctor for ways to reduce it.
19_Meditate
Find some time away from noise and distractions for you. Meditation can
come in many forms. Whatever way you meditate, ensure that you are in a
quiet place with soft lighting, sit with good posture and in a comfortable
position, practice slow, rhythmic breathing, and concentrate on something
calm and relaxing. Meditation is a great stress reducer, which is vital for
good health.
20_Listen to ME
If you know that you are not feeling “right” but the doctor tells you everything
is fine, listen to your body. There is nothing wrong with getting a second
opinion. If you are not comfortable with the doctor’s advice, get another
exam. In addition, if you go to a doctor who tells you that what you feel is in
your head, or you are crazy, get out of there immediately. You know your
body better than anyone does and you need a doctor that believes in you
and offers the right kind of support and encouragement.
21_Body Fat
When you think about losing weight, more importantly than weight is the
amount of fat you are carrying around. This fat is measured with what is
called Body Mass Index, or BMI. For women, if you are fit, your percent of
body fat should range from 21% to 31%. If you are in incredible shape, that
could be as low as 10%. For men, fit should be between 14% and 25%,
and excellent shape, as low as 2%.
To calculate your body fat, write down how much you weigh (be honest – no
one will see this but you). Multiply your weight by 703. Next, write down
your height, in inches. Multiply by that same number. Then you will divide
your weight number by your height number. That is your BMI. For
example, if your weight were 150 pounds x 703, your weight answer would
be 105,450. If your height is 5’4”, that would be 64 inches x 64 for a total of
4,096. Taking the 105,450 divided by 4,096, you come out with a BMI of
25.7.
22_Read the Label
Get into a habit of reading the labels on food. While they may have
messages such as “Low Fat” or “Reduced Calorie” written all over the front
of the package or can, when you read the label and understand what you
are looking for, you will probably be surprised. Regardless of what the
claim may be, the label may tell another story. The FDA provides these
important guidelines, therefore, should be what you look for. If the
message and label do not jive, move on to a different product.
Fat-Free : Less than 0.5 grams of fat per serving, with no added fat or oil .
Low fat : 3 grams or less of fat per serving .
Less fat : 25% or less fat than the comparison food .
Saturated Fat Free :Less than 0.5 grams of saturated fat and 0.5 grams of trans-fatty acids
per serving .
Cholesterol-Free :Less than 2 mg cholesterol per serving, and 2 grams or less saturated fat
per serving .
Low Cholesterol :20 mg or less cholesterol per serving and 2 grams or less saturated fat
per serving .
Reduced Calorie At least 25% fewer calories per serving than the comparison food
Low Calorie 40 calories or less per serving
Extra Lean Less than 5 grams of fat, 2 grams of saturated fat, and 95 mg of
cholesterol per (100 gram) serving of meat, poultry or seafood
Lean : Less than 10 grams of fat, 4.5 g of saturated fat, and 95 mg of
cholesterol per (100 gram) serving of meat, poultry or seafood
Light (fat) 50% or less of the fat than in the comparison food (ex: 50% less fat than
our regular cheese)
Light (calories) :1/3 fewer calories than the comparison food
High-Fiber : 5 grams or more fiber per serving
Sugar-Free : Less than 0.5 grams of sugar per serving
Sodium-Free or Salt-
Free :Less than 5 mg of sodium per serving
Low Sodium :140 mg or less per serving
Very Low Sodium : 35 mg or less per serving
23– Water
Water is excellent for the body and good health. Water helps flush out
toxins and other unwanted things lingering in the body. Water also
replenishes fluids that help lubricate the internal body, keeps you hydrated,
reduces hunger, which helps with weight loss, and helps to make skin look
smooth and young. If you are not used to drinking water, it may seem hard
at first, but very quickly, you will enjoy the clean, refreshed way it makes
you feel. At a minimum, you should drink 64-ounces a day and more if you
can.
24_Seatbelts
You may be wondering what seatbelts have to do with health. Statistics
show that wearing seatbelts keeps you safe and therefore allows you to live
longer. To keep yourself safe and healthy, it is critical that you buckle up
every time you get in any car. Do not be fooled into thinking that going the
few blocks to the corner store is not big deal. Most accidents happen close
to home so whether you are traveling one block or across the country,
buckle up.
25_Do Not Forget the Teeth
Often the care of teeth and gums is overlooked as potential health risks.
However, with the oral cavity being the main way in which parasites,
bacteria, yeast, and fungus get into the body, taking time to thoroughly
brush and floss your teeth is important. Keeping your mouth clean is a
great way to benefit your health.
26_Attitude
A negative attitude can have a negative impact on your health just as a
positive attitude can affect your health in a positive manner. Living well has
a direct correlation with a positive outlook. Keep smiling and try to find the
good in life, even when things are tough.
27_Fighting Cancer
With today’s breakthroughs, there are many innovative ways to fight cancer.
Although you may find this difficult to believe, the American Institute for
Cancer Research has come up with a surprising way to fight cancer. After
conducting thorough studies, researchers found that drinking tea, which
contains antioxidants to help neutralize “free radicals” helps to fight cancer.
While it is not a cure-all, if cancer runs in your family, it certainly will not hurt
to add tea to your daily consumption.
28_Be Careful with the Sun
Everyone loves basking in the warm sun, especially if it is lying on a
beautiful sandy beach. While the sun has many benefits, too much sun
without proper protection can be harmful. Being sunburned not only hurts,
but also damages skin and promotes wrinkles and cancer. If you are going
to spend any time in the sun, even 10 minutes, protect your skin with
sunscreen for both UVA and UVB rays
29_Tasty Almonds
If you love nuts, then you are in luck. Almonds are not only delicious and
make a great snack food, medical studies show they contain as much
protein per ounce as red meat. In addition, they aid in reducing the risk of
heart attacks by up to 50%. The next time you need something crunchy,
reach for a handful of almonds.
30_Wash your Hands
This is something you have probably heard your whole life. Disease is easily
spread from touch, whether from person to person or object to person. Giardia
is the number one germ that is transferred from touching something infected.
Once you have Giardia, you can get very ill. In addition, germs can be passed
from your pet that has been rolling on the grass, something dropped on a dirty
floor, just allow your imagine to roam if you dare. Washing your hands is a
quick, easy way to reduce the spread of germs.
31_Flax seed
A great way to maintain a healthy cardiovascular system is by adding
flaxseed to your daily diet. Flaxseed actually contains what is called alphalinolenic
acid, which is a fatty acid essential in controlling blood pressure.
They have a benefit of helping with digestion; just make sure the flaxseed is
crushed for easier consumption and absorption.
32_Give your Eyes a Rest
Most jobs in today’s society require the use of a computer. If you sit in front
of a computer all day or work any job or hobby that requires your eyes to
work hard, be sure to take breaks throughout your day. For soothing relief,
you can use eye drops, close your eyes for a few minutes to allow them to
rest, and look away to something other than what you are working on. Also,
ensure that you are working with appropriate lighting, which is an oversight
many people make. These are ways in which to give your eyes a muchneeded
break. Eyestrain can cause eye problems as well as headaches.
33_Watch the Sugar
Often people think by drinking fruit juices or eating low-fat fruit roll-ups and
such, they are cutting out or eliminating sugar. The fact is that some fruit
juices have more sugar than a soda. Reduction of sugar is important to
good health; therefore always check out the sugar content of anything you
put in your mouth, even if it appears to be healthy.
34_Throw out the Scales
If you have bathroom scales, you should either get rid of them or put them
away for a while. Weight does not accurately reflect the level of your
fitness. If you should be measuring anything, it should be body fat, not the
weight.
35_Sunscreen
Most people know that sunscreen is important for shoulders, backs, legs,
and arms when out in the sun but there are other parts of the body that are
often overlooked. When enjoying the beautiful sun, be sure to use
sunscreen on your ears, slips, and even the tops of your feet as well!
36_Aspirin versus Ibuprofen
Both of these products can help in certain situations. For example, aspirin
is an analgesic, used for pain while ibuprofen is both an analgesic and antiinflammatory.
Therefore, the next time you have to deal with sore muscles
after a good workout, remember that you can get some needed relief from
these over the counter remedies
37_Berries, Berries, Berries
Ah, the sweet taste of fresh berries! Berries are actually good for you and
contain plant nutrients called anthocyanidins. These are incredible
antioxidants and some have high levels of resveratrol, which helps fight
heart disease and cancer. The next time you want something sweet, juicy,
and good for you, reach for blueberries, grapes, or strawberries, and do not
feel guilty!
38_Some like it Hot
Hot, spicy foods that contain curry, chilies, or other hot peppers such as
cayenne, help to trigger endorphins. These hormones are what make
people feel good and well balanced. In fact, endorphins are like a natural
morphine that helps ease pain and provide a sense of well being. The next
time you are feeling a little down or have some minor pain, try eating
something spicy.
39_Beware of Allergies/Reactions
Pay attention to what you eat. With so many wonderful restaurants, trying
new dishes is exciting and fun. However, several foods are responsible for
up to 90% of all allergy problems. If you notice after eating certain foods
you suffer from headaches, upset stomach, or other problems, make note,
you could be having an allergic reaction. The foods most likely the problem
include eggs, milk, peanuts, tree nuts, soy, shellfish, and fish. For children,
the common foods include cow’s milk, soy, eggs, and wheat
40_Breast Exams
Make sure you conduct regular breast examines. This can quickly and
painlessly be done during your shower or lying down when going to bed.
Contact your primary physician or gynecologist for a free pamphlet showing
the proper way this is done. Taking proactive steps could save your life.
41_Asthmatics and Sports
If you suffer from asthma, you already know that some sports should be
avoided, depending on the severity. If you have trouble on a daily basis
and love sports, be encouraged to know that some sports are asthmafriendly
and in fact, can be helpful in that they help make the lungs stronger.
These sports include swimming, cycling, and fishing, walking, and
canoeing. Again, check with your physician before getting involved with any
sport if you have a health condition.
42_Fragrance and Aging
If you want to do everything you can to age gracefully, you should avoid
anything that has the perfumes or lotions of coconut oil and orange. The
reason is that these fragrances contain a substance called psoralen, which
is known to speed up the aging process.
43_Circulation and Lymph Glands
When you finish with your bath or shower, you can actually help your body’s
circulation and improvement in which lymph glands drain, all by the way that
you towel off your body. Very simply, when drying your arms and legs as
well as torso, always towel away toward the groin for your legs and toward
your armpits for the arms and torso. This might sound funny, but studies
have shown this works.
44_Make Time for Intimacy
If you are married, be sure to make time for intimacy in your relationship.
Sex is a great stress reducer and keeps a marriage happy. Sex is healthy
act that should be enjoyed.
45_No More Caffeine
Caffeine can dehydrate your body so try to remove it from your daily intake.
This may require some weaning, but when done, you will feel better. If you
feel that you need something, instead of grabbing a cub of caffeinated
coffee or soda, try drinking herbal tea.
46_Stick with Whole Wheat
Whole wheat is actually better for you. It offers more fiber, which helps
reduce the risk of heart disease, stroke, cancer, diverticulosis, diabetes to
name a few. When possible, set aside the white flour and bread and reach
for products that are made from oats, barley, buckwheat, bulgur, rye, brown
rice, millet, and wheat.
47_What are Flavonoids?
These are oestrogen-like compounds found in plants that act as hormone
blockers any place in the body where there are excess hormones that could
cause such cancers such as breast cancer. Flavonoids are also strong
antioxidants, which can be found in foods such as beans, onions, broccoli,
apples, and soy products.
48_Green Tea
Studies have shown that adding green tea to your daily diet provides
several health benefits to include the metabolizing of fat, ease of digestion,
and is a good source of flavonoids. Another benefit is that tea is a form of
natural diuretic, which is very mild and not harmful.
49_Sodium
As a way of reducing blood pressure, which is bad on the heart, reduce the
amount of sodium (salt) you intake. You may be thinking of table salt but
you should know that many canned vegetables, soups, even soda, are very
high in sodium. Look at your labels and try to cut back on processed foods.
If you have a craving for salt, switch to natural seasoning and just a little
salt.
50_Family History
If you are not sure what your family history is in relation to health, now is a
good time to find out. This can be especially true if you are adopted or
disconnected from immediately family members. There might be certain
types of cancer, diabetes, asthma, or other illnesses that you could get a
jump on if you knew they were prevalent in your family. Once you discover
any risks, talk with your physician for recommendations.
51-Puffy Eyes
If you battle with puffy eyes or dark circles that make you look worn out, do
not feel alone. This is actually a very common complaint that can be
treated easily. By using a mixture of Vitamin C ester and alpha-lipoic acid
eye therapy, you will find that this antibiotic helps reduce this puffiness.
52_Control those Cravings
If you are like any other person on the face of the planet, you have cravings
for sweet foods. To help with these cravings, you can use Normoglycaemia
to help normalize your blood glucose levels. This supplement is very rich in
magnesium, B Vitamins, and Chromium and has been proven successful
for many years.
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