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