Improve your health tips
As we know health is the wealth. We should live healthy life . Healthy life doesn't mean that you should eat only healthy food but to pursue healthy life you should follow the following steps.
1. The Bacteria in raw milk can be especially dangerous to pregnant women, children, the elderly,
and people with weakened immune systems.
2. Green tea and green tea extracts have been used for improving mental alertness, aiding in weight loss, and lowering cholesterol levels.
3. Avoid weight-loss pills. Most weight-loss pills that you can buy without prescription from your doctor have not been shown to work or be safe.
4. Milk, yogurt, and cheese are rich sources of calcium and are the major food contributors of this nutrient to people.
5. A combination of eating right and working out regularly is a great method to lose weight and help prevent heart disease.
6. Even moderate exercise just 3 times a week can have you looking slimmer and more toned.
7. The intake of milk products is especially important to bone health during childhood and adolescence, when bone mass is being built.
8. Use garlic with caution if u are planning to have surgery or dental work, or if you have a bleeding disorder, because garlic can thin the blood.
9. If you experience chest pain, dizziness or light-headedness while exercising, stop immediately. Consult your physician.
10. The body absorbs calcium carbonate most efficiently when the supplement is consumed with food.
11. Use ready-to-eat, refrigerated foods as soon as possible. The longer they're stored in the refrigerator, the more chance Listeria has to grow
12. Recent studies show that even short intervals of activity, such as walking just 10 minutes a day, can increase your fitness level.
13. Walk up the 2 flights of stairs at work instead of taking the elevator.
14. Incorporate fiber into your daily diet. Fiber helps clean your digestive tract very efficiently.
15. Lunch should be your biggest meal of the day, not dinner. Eat more of your calories early in the day when you need the energy to work.
16. Race walking, or power walking, is an appropriate fitness activity for any healthy person. Try to increase your speed every day.
17. Fruits and vegetables provide essential vitamins and minerals, fiber, and other nutrients that are important for good health.
18. Eating vegetables may be useful in helping to lower calorie intake.
19. If you follow vegetarian diets, eat a variety of nuts, seeds, legumes, fruits, and vegetables.
20. Make sure to wash your hands often to protect yourself from germs. At least use a hand sanitizer if you are not near a sink.
21. Don't wait to drink water until you feel thirsty. If you're thirsty, your body is already dehydrated. Make it habit to drink plenty of water.
22. Never exercise or play a sport without warming up your muscles first with 10 minutes of light activity.
23. Papayas have 150% the recommended daily allowance of vitamin C. They are excellent in salads or eaten alone.
24. Taking the stairs rather than the elevator or adding short episodes of walking to the day can be helpful to weight control.
25. Regular physical activity helps control the percentage of body fat in children and adolescents.
26. When you work out, do not drink caffeinated beverages, as they can dehydrate you.
27. Drink 8 glasses of water each day to stay optimally hydrated. Your kidneys will thank you.
28. Rinse with mouthwash and brush your teeth right after dinner. You are less likely to eat after you've cleaned your mouth and teeth.
29. People who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases.
30. Strawberries and blueberries, which are rich in antioxidants, are thought to protect the brain from aging-related cell damage.
31. Parents and teachers should model & encourage an active lifestyle for children. Praise, rewards, & encouragement help children to be active.
32. Don't expect to lose weight quickly. Losing about one to two pounds a week is a healthy rate of weight loss.
33. Cholesterol is a fat-like substance that is made by the body & is found in animal foods such as meat, fish, poultry, eggs, & dairy products
34. People who exercise have higher levels of the "good" cholesterol (HDL) and lower levels of the "bad" cholesterol (LDL).
35. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
36. Ice can be essential in reducing the swelling that often comes with sprains. Apply ice for 20 minutes & wait 40 minutes before re-applying
37. Avoid or limit your intake of foods and drinks made of artificial colors or sweetener.
38. Get adequate sleep each night, almost 6-7 hrs... 39. Make it a habit to eat fresh fruits and vegetables daily. Eat about 5 servings of fresh fruits and vegetables each day.
40. Before preparing any food, remember that cleanliness is key. So try to make it habit to wash your hand before preparing food.
41. Studies suggest physically active adults with breast or colon cancer are less like to die prematurely or have a recurrence of the cancer.
42. Whole-grain breads are higher in fiber than white breads are. Make sure you're getting at least 2 grams of dietary fiber per slice.
43. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no foods from plants sources contain cholesterol.
44. Studies show that the frequent decline in bone density that happens during aging can be slowed with regular physical activity.
45. Almonds are high in protein, monounsaturated ("good") fat, rich in calcium, magnesium and phosphorus, and a good source of vitamin E.
46. Cut back on sugary drinks. The average 12-ounce can of soda has more than 100 calories and 10 teaspoons of sugar.
47. Commit to running first thing in the morning, before work. This way, you will start the day off on a productive, stimulating note.
48. Do not skip your breakfast. Research studies suggest that people who eat breakfast are better able to manage their weight.
49. To prevent illness from bacteria, keep eggs refrigerated, cook eggs until yolks are firm, and cook foods containing eggs thoroughly.
50. Diets that provide 3 cups (0.71 l) or the equivalent of milk products per day can improve bone mass.
51. If you avoid milk because of lactose intolerance, the most reliable way to get the health benefits of milk is to choose lactose-free alternatives.
52. You should lift weight 2 or 3 days a week, always leaving at least one day of rest between workouts so that your muscles can repair & build
53. Find meaning and purpose in everything you do, including work.
54. Vegetarians might absorb less calcium than omnivores because they consume more plant products containing oxalic and physic acids.
55. If you want to lower your blood cholesterol levels, eat a low-fat, low-cholesterol diet, and exercise.
56. Flaxseeds and walnuts are excellent sources of essential fatty acids, and sunflower seeds, almonds, hazelnuts are good sources of vitamin E.
57. Fat around the waist increases the risk of obesity-related health problems. So try to reduce it
58. If you are in pain from working out, stop. You should rest and wait a few days before attempting again.
59. Eat at least 1,600 calories each day. It can be hard to get the nutrients you need if you eat less than 1,600 calories each day.
60. Start your day in a positive way by thinking positive thoughts.
61. Spending 15 minutes a day doing any activity that works the major muscle groups, as running, cycling, or swimming, helps relax the muscles.
62. Along with having a healthy diet that includes adequate calcium and vitamin D, physical activity is critical for bone development in children.
63. Most vegetables are naturally low in fat and calories. None have cholesterol.
64. Fiber is important for proper bowel function. It helps reduce constipation and diverticulitis.
65. Eat meals with your child whenever possible. Let your child see you enjoying fruits, vegetables and whole grains at meals and snacks.
66. Nuts should not be introduced prior to one year of age.
67. Your job and your boss won't take care of you when you are sick; your friends and family will. So prioritize your life accordingly.
68. Eat at least two to three 1/2 cup servings of legumes (beans and lentils) per week.
69. Supplements should not replace the variety of foods that are important to a healthful diet — so, be sure you eat a variety of foods as well.
70. Most fruits & vegetables are naturally low in fat and calories; substituting them for high-calorie foods can be a calorie-reducing strategy
71. Stiffness, soreness or pain in muscles or joints deserves a rest for 24-48 hours.
72. Eating diet rich in fruits & vegetables as part of an overall healthy diet may reduce risk for stroke & perhaps other cardiovascular disease
73. Omega-3 fatty acids can reduce joint tenderness and need for corticosteroid drugs in rheumatoid arthritis.
74. If you cut down fatty foods and eat more fruit, vegetables, grain and protein, you will automatically cut calories and lose weight.
75. Some foods that contain vitamin C include red bell peppers, broccoli, guava, oranges, orange juice, papaya, and strawberries.
76. It's important to eat a wide variety of colorful vegetables and fruits every day.
77. Walking and running are examples of weight-bearing activities that can help you strengthen your bones and guard against osteoporosis.
78. Omega-3 fatty acids can help reduce the risk of heart disease. The best sources of these nutrients are certain fish, spinach, and flaxseed
79. Do not snack at night. If you have to eat something, choose small, low-calorie snacks like a fruit.
80. Exercising releases endorphins in the body which may help prevent depression and anxiety.
81. Obesity is a major risk factor for cardiovascular disease, certain types of cancer, and Type- 2 diabetes. Try to reduce your weight.
82. Studies show that moderate exercise is nearly as effective as vigorous exercise for losing weight.
83. Some individuals who take calcium supplements might experience gas, bloating, constipation, or a combination of these symptoms.
84. Fats are an important source of calories and nutrients for infants and toddlers.
85. Breakfast is the most important meal, since it fuels our body with energy and key nutrients to jump start the day.
86. Each year, homemade ice cream causes serious outbreaks of infection from Salmonella, formed in raw or undercooked eggs.
87. All produce should be thoroughly washed before eating. This includes produce grown conventionally or organically at home.
88. Gradually decrease your intensity as you finish a cardio workout; do not stop abruptly. This can be hard on your heart and your body.
89. Eat more fish, legumes and nuts for the benefit of Omega-3 fats, which can help improve your mood, your heart, and your memory.
90. Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy.
91. Bend your elbows and your knees when lifting or lowering plates or dumbbells from the floor. Do not use your back, you could strain it.
92. Avoid or reduce your intake of sugary drinks such as juices, sodas, and sports drinks. Choose water and low-fat milk instead.
93. Some studies suggest consuming garlic as a regular part of the diet may lower the risk of certain cancers.
94. Avoid or minimize your intake of processed foods. Eat fresh foods as much as possible.
95. Physical activity reduces the risk of premature death from the leading causes of death, such as heart disease and some cancers.
96. Don't force yourself to vomit. This can damage your teeth and gums, create sores in your throat and mouth, and cause an abnormal heart rate
97. Raw milk is milk from cows, sheep, or goats that has not been pasteurized to kill harmful bacteria. So avoid it.
98. By working out with weights regularly, you increase your lean muscle mass, which burns calories at a much higher rate than fat does.
99. Jumping rope is a good cardiovascular exercise & calorie-burner, but protect ur legs and back by jumping on a rubber mat instead of concrete
100. Store eggs in their original carton and use them within 3 weeks for best quality.
101. Choose high-fiber foods, such as whole-grain breads, fruits and vegetables.
102. Warming up and stretching are two different things. Be sure to warm up first, and then ease into stretching.
103. Stretching exercises are effective in increasing flexibility, and thereby can allow people to more easily do activities.
104. If you follow vegetarian diets, include good sources of vitamin C (such as grapefruit) to help you absorb iron.
105. Between the ages of 2 and 5, the average child grows about 2 ½ inches taller each year, and gains 4 to 5 pounds each year.
106. Adults should do at least 2.5 hours a week of moderate-intensity, or 1 hour a week of vigorous-intensity aerobic physical activity.
107. Eating food that has more monounsaturated fat instead of saturated fat may help lower cholesterol and reduce heart disease risk.
108. On food labels, look for at least 2-3 grams of fiber per serving. Eat plenty of fruits and vegetables, which are great sources of fiber.
109. Cook foods to a safe temperature to kill microorganisms. Use a meat thermometer.
110. Show your child how to make healthy choices when you are on the run. Put oranges, bananas, or other fruits in your bag for quick snacks.
111. Drink enough water each day. Your brain works best when your body is well-hydrated.
112. Diets rich in milk and milk products help build and maintain bone mass throughout the lifecycle. This may reduce the risk of osteoporosis
113. When you arrive home from work, don't go into the kitchen for at least 30 minutes. This can help you avoid stress-related impulse eating.
114. Drink a lot of water. The standard recommendation is 8 glasses a day. Be sure to drink more if you exercise. 115. Both cardiovascular exercise (e.g., running, walking, cycling) and strength-training (e.g. Weights) should be included in your exercise plan
116. Fuel your brain with breakfast. Studies show that people who eat breakfast improve their memory and performance at work or school.
117. Cut away any damaged or bruised areas on fresh fruits and vegetables before preparing and/or eating. Discard produce that looks rotten.
118. Eat breakfast. Research shows that people who skip breakfast are more likely to be overweight.
119. Some foods that contain B vitamins include fortified cereals, rainbow trout, salmon, tuna, chicken, yogurt, milk and cheese.
120. When calcium intake is low, bone breakdown occurs as the body uses its stored calcium to maintain normal biological functions.
121. Most adults should increase their aerobic activity to exceed the minimum level and move toward 5 hours a week.
122. Walking helps to eliminate stress hormones from your body and reduces tension in several large muscle groups.
123. Saturated fats and Trans fats may raise blood cholesterol and increase the risk for heart disease.
124. When eating fruit and vegetables, try to leave the skin on whenever possible. This is where fiber and nutrients are found.
125. Stay healthy and kill germs by washing your hands with soap for 20 seconds or with an alcohol-based product.
126. If you are having headaches of migraine don't get a head CT scan to make sure. It's a useless test with unnecessary radiation.
127. Most of us eat >3 grams of salt /day. Reduce your daily intake by 1 gram and you reduce your risk of heart attacks by 30%.
128. Drink more fluids! If you are out in the heat, drink more fluids, regardless of your activity level.
129. Smile - it feels so good to smile. If you're feeling down, think of something special and smile. A big weight will lift off your shoulders.
130. Sleep. Getting enough sleep means we can function properly in all aspects of our life.
131. Even dead mold can cause allergic reactions in some people. To prevent mold growth, clean wet items and surfaces with detergent and water.
132. Cut the Caffeine. If you are sometimes anxious and irritable, or have trouble sleeping, it could be due to drinking too many cups of coffee
133. Move More. Sedentary people burn about one-third less calories per day. Being active can make a difference to the calories you burn daily.
134. Eat Little and Often. Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger meals.
135. If you're a young diabetic woman then you have 4 times the risk of a heart attack or stroke than average. Control your sugar.
136. Most sore throats, bronchitis, runny noses and colds are usually caused by viruses that can't be cured with antibiotics.
137. Children are the main way of spread of influenza epidemics. Vaccinate your kids and prevent the flu from infecting adults.
138. Many think the flu shot does not work because they had a cold after taking it. The flu shot prevents the flu - not colds!
139. Many believe the flu vaccine weakens the immune system and it's better to get the real flu. Not true! And the real flu kills!
140. Large study suggests that there is no "bone benefit" in giving Vitamin D pills to everyone. Take only if you have low levels.
141. The flu vaccine CANNOT give you the flu. It's made with killed viruses but you may have mild symptoms as you develop immunity
142. If you have anxiety symptoms don't turn to addictive sedatives. Try behavioral therapy. It is more effective and long lasting.
143. If you have asthma then you should know that there is no benefit of nebulizer treatment over a regular inhaler with a spacer.
144. Have you checked your skin lately? Get to know your moles and bumps so you can tell if there new changes. Check once a month.
145. If you go to a public event, party or meeting and you shake hands with >20 people make sure you wash your hands before eating.
146. Air pollution is an important cause of cancer, especially lung and bladder cancer. Avoid when possible.
147. If you have a sore throat and you also have a runny nose or a cough then the cause is viral. You should not take antibiotics.
148. If you don't brush your teeth for 2 minutes or have hand arthritis that affects your brushing, get an electric toothbrush.
149. Children with irregular sleeping times have more behavioral problems. Fixing the sleeping time also improved behavior.
150. The best long term treatment for anxiety and depression is daily exercise for >20 minutes. It can do wonders to your mood!
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