| 1. Give up smoking
| |
| | actually REDUCES the quality of sleep,
|
| Quit smoking. It is THE single best
| |
| | and can leave you feeling tired by lunch
|
| thing you can do for your health.
| |
| | time the next dayAvoid Nicotine close to
|
| Cigarettes contain around 400 toxic
| |
| | bed time - its a stimulant like caffeine
|
| substances and 60 known or suspected
| |
| | and can lead to poor sleep and even
|
| cancer-causing agents, not forgetting the
| |
| | nightmares - just one more reason to give
|
| aging effects that cigarettes have on the
| |
| | up smoking!6. Five portions a day
|
| skin. Don't fall for the 'my grandma
| |
| | After giving up smoking, the next best
|
| smoked 40 a day and lived till she was 93
| |
| | thing you can do is eat at least five
|
| years old' mind set - this may well be
| |
| | portions of fruit and Vegetables a day.
|
| true for 1 in 100,000 cases, but the
| |
| | Organic food is recommended, however,
|
| other 99,000 all died of lung related
| |
| | this can be more expensive than
|
| diseases.The scientists have finally
| |
| | non-organic. The body is a bit like a car
|
| agreed on this one. There is irrefutable
| |
| | in that it requires certain essentials to
|
| evidence that smoking causes serious
| |
| | keep it working effectively.Editors
|
| harmful effects to human health and,
| |
| | comment:If you forget to put oil in a car
|
| since the early 60's when the first
| |
| | engine or top up with Diesel instead of
|
| announcements were being made, there has
| |
| | gasoline it will break down eventually,
|
| been a steady increase in the number of
| |
| | the same principle applies to the human
|
| people trying to give up smoking. There
| |
| | body. Keep filling the body with rubbish
|
| are still many teenagers who continue to
| |
| | (too much junk food, not enough real
|
| smoke because of peer pressure and the
| |
| | nutrition, water and exercise) and it
|
| need to portray a more adult image,
| |
| | will start to deteriorate and eventually
|
| hopefully this number will reduce over
| |
| | disease and ill health can set in.7.
|
| time.For those who struggle to give up
| |
| | Practice safe sex
|
| the 'weed' here are a few techniques for
| |
| | This is becoming ever more important in
|
| helping you to stop once and for
| |
| | modern times. Unless you are in a
|
| all:Nicotine Replacement Therapy -
| |
| | long-term monogamous relationship, always
|
| patches, gum, nasal spray, Micro-tab,
| |
| | remember to use a condom (male and female
|
| Lozenge,
| |
| | types are available) during sexual
|
| InhalerHypnotherapyAcupuncturePrescriptio
| |
| | intercourse.Condoms are available free
|
| n medication - such as ZybanWillpower !2.
| |
| | from some health centers, or you can buy
|
| Get Moving !
| |
| | condoms from your local superstore or
|
| Move move move...our bodies are designed
| |
| | pharmacy. Birth control pills and other
|
| to move, so do yourself and your heart a
| |
| | methods of contraception do not offer any
|
| favour by walking at every opportunity.
| |
| | protection against HIV/AIDS or any other
|
| Instead of taking the car to work, try
| |
| | sexually transmitted disease or
|
| walking or use a Bicycle and leave the
| |
| | infection.8. Reduce your intake of
|
| car at home. Even if you live a long way
| |
| | unhealthy food
|
| from the office you can always drive some
| |
| | Nutrition Matters!Anyone can fill their
|
| of the way and walk or cycle the rest.Try
| |
| | shopping basket with processed foods and
|
| taking the stairs in work instead of
| |
| | high fat low nutritional value foods, its
|
| using the elevator, not only will this
| |
| | often cheaper to do so. Learn to be
|
| reduce your stress levels but its also
| |
| | choosy about what you buy for the weeks
|
| good for the heart and lungs and will
| |
| | food shop, try to choose plenty of
|
| burn calories! If you work at a desk for
| |
| | natural products with low salt and sugar
|
| long periods, try and take regular breaks
| |
| | content, this will reap benefits over
|
| and walk around for a few minutes.3. Wear
| |
| | time. Try to avoid the obvious such as
|
| a seat belt
| |
| | fried foods, burgers and other fatty
|
| Buckle up. Statistics clearly show
| |
| | meats like pork, bacon, ham, salami,
|
| wearing a seat belt saves thousands of
| |
| | sausages etc. If possible buy low fat
|
| lives every year, adds longevity and help
| |
| | versions of dairy products such as
|
| prevent potential serious injury in car
| |
| | skimmed or semi-skimmed milk and 'light'
|
| accidents. Simply wearing a seat belt
| |
| | butters and margarine's. Include a few
|
| will increase your chance of surviving an
| |
| | Macadamias in your shopping basket, they
|
| accident by 45%.Don't subscribe to the "I
| |
| | are the best natural source of
|
| don't need a seat belt - ive got air bags
| |
| | monounsaturated fat and great for
|
| all round" mind-set. Sure the airbags
| |
| | reducing cholesterol.Editors comment:Some
|
| increase the effectiveness of the
| |
| | people are sensitive to certain food
|
| protection but seat belts work WITH Air
| |
| | types, for example Milk, Dairy products
|
| bags to protect occupants. Air bags alone
| |
| | and Wheat. If you feel some products are
|
| are not enough to safeguard occupants.4.
| |
| | upsetting you, speak to your Doctor and
|
| Take time out...reduce your stress levels
| |
| | he/she may be able to arrange some food
|
|
| |
| | sensitivity tests. Food sensitivities or
|
| Stress can be a killer, even low levels
| |
| | Allergies can cause havoc on the immune
|
| over a long period of time can cause
| |
| | system and create very unpleasant affects
|
| health problems. Spend quality time each
| |
| | on the body.9. Reduce your exposure to
|
| day doing something relaxing and
| |
| | pollution
|
| enjoyable which will help to reduce your
| |
| | It is estimated that 100,000 people a
|
| levels of stress. Try to avoid spending
| |
| | year die prematurely from respiratory and
|
| time with people who raise your stress
| |
| | heart conditions that dirty air causes or
|
| levels, and avoid stressful situations at
| |
| | has made worse. Levels or Air pollution
|
| work where possible.Here is a list of
| |
| | can be 2-5 times higher in your home than
|
| ways you can try to relax:Soak in a hot
| |
| | outside, and sometimes up to 100 times
|
| tub with some relaxing oils or herbs
| |
| | higher.Open your windows at home on a
|
| Listen to some relaxing music
| |
| | regular basis to ventilate the property
|
| Walk along the beach for at least 30
| |
| | correctly, this is the best way to get
|
| minutes
| |
| | rid of pollutants in the home and it also
|
| Take your dog for a walk
| |
| | reduces the chances of mould growth. Get
|
| Play games with childrenMeditate - this
| |
| | your boiler checked once a year to ensure
|
| can be simple breathing exercises
| |
| | no Carbon Monoxide leaks.If you don't
|
| focusing on a sound or something
| |
| | have them already, plant some trees at
|
| visualListen to relaxation tapesWatch a
| |
| | the back of your property, they'll
|
| funny movie with a friendHave a gentle
| |
| | provide shade so you wont need to use the
|
| workout and a swim at the gym followed by
| |
| | Air conditioning as much and they soak up
|
| sauna/JacuzziHave a massageGo on
| |
| | Ozone, nitrogen dioxide and other
|
| vacation!5. Sleep Well
| |
| | pollutants from the air. Choose varieties
|
| Are you sleeping well? If not here's a
| |
| | such as Ash, Mulberry, Cheery and
|
| few tips to help you get that good nights
| |
| | Tulip.10. Laugh More!
|
| rest:Maintain regular go to bed and
| |
| | There is gathering evidence that
|
| wake-up times, including weekendsSleep on
| |
| | laughter can improve health and fight off
|
| a comfortable mattress (they should be
| |
| | heart disease. The healing power of
|
| checked and if necessary replaced every
| |
| | laughter is said to reduce pain and
|
| 10 years) and get some decent pillowsMake
| |
| | stimulate immune function in patients
|
| sure you create a good sleeping
| |
| | with cancer, Aids or Diabetes.15 minutes
|
| environment in your bedroom - the room
| |
| | of laughter a day is the recommended
|
| needs to be dark, quiet, cool and free
| |
| | minimum so try to watch a funny movie or
|
| from noises and distractionsTry not to
| |
| | show with a friend. Try to take life less
|
| eat anything 2-3 hours before you go to
| |
| | seriously and be more light-hearted when
|
| bedAvoid drinking caffeine drinks (tea,
| |
| | relating to others, you'll find laughter
|
| coffee, soda's) before sleep, they can
| |
| | is infectious and good at reducing levels
|
| keep you awakeAvoid drinking alcohol
| |
| | of stress too.
|
| close to bed time - consuming alcohol
| |
| |
|
