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DENY:

The information presented in this guide may be appropriate to supplement the daily routines prescribed by your physician. Consult your doctor / physician first for their advice if this guide is suitable for you.

HERE ARE SOME HEALTHY TIPS FOR YOUR EVERYDAY LIFE

PREFACE:

The helpful tips in this guide may help you if you can practice it regularly. When it comes to health, we should all take it seriously. And being healthy is and always has been a lifestyle change. Like everything else, health is something we all have to live and work for. “There is no free lunch” comes to mind and is even more so when it comes to achieving our health golds. And trust me … there are no shortcuts either. So stay positive and remember that your health and happiness will bring joy to the people around you who care about your well-being.

Thank you for your time in reading this PREFACE.

Have a nice day!

From,

HEALTHY AND FIT

TIPS FOR HEALTH AND PERSONAL HYGIENE:

TIP # 1) DRINK LESS ALCOHOL

We should not drink more than 3-4 units of alcohol a day for men. For women, this should not be more than 2-3 units. One unit of alcohol means approximately 10 ml of pure alcohol in one alcoholic beverage. As a general guideline, for Cider and Beer, no more than 2-3 units. For wine, no more than 2 units. For spirits, no more than 1 unit, and for wine coolers, no more than 1.5 units. (Please note that these are general guidelines)

TIP # 2) KEEP YOUR HANDS CLEAN

How to wash your hands properly with liquid soap.

Drawn from the government of the state of Victoria in Australia.

Many diseases are transmitted from contaminated hands. Clean hands save lives.

TIP # 3) LEAVE TUXEDO

Gather the courage to take the first step. Stop smoking today!

Do you want to quit smoking but are having a hard time doing it? Here are some tips you may want to consider trying;

1) Identify and avoid situations that will trigger you to smoke. Have a plan to avoid or go smoke-free. For example, avoid using the stairs if you always smoke there.

2) Delay your craving for tobacco by telling yourself to wait a few more minutes first, do something to distract yourself during that period of time.

3) Chew something to fight the craving, such as gum, lozenges, nuts, raw vegetables.

4) Do more physical activities to distract yourself; exercising, doing housework, sports games.

5) Practice relaxation techniques instead of smoking when stressed.

6) Get support from family, friends, support groups to remind you of the benefits of quitting smoking.

TIP # 4) GET ENOUGH SLEEP

An average adult needs around 7-9 hours of sleep. Sleep increases your ability to focus and remember new information, improves your mood, and reduces your stress. Helps maintain a healthy weight and improves your performance and coordination. Set a consistent sleep and wake schedule today!

TIP # 5) GET AN ANNUALLY REGULAR HEALTH CHECKUP

Have you already had your annual medical check-up? Early detection can save your life.

TIP # 6) EXERCISE REGULARLY!

Exercise helps boost your immune system, control your weight. Improve your mood, increase your energy. It reduces stress, makes you feel more confident and positive. Sharpen your mind, allow you to sleep better. If you prefer to work out in the gym, be sure to spend some time doing aerobic exercises for at least 20-30 minutes a day (a minimum of 3 times a week is recommended).

TIP # 7) TAKE STEPS TO AVOID GETTING A FLU

When the Christmas season rolls around, and so does the flu. Here are some tips for preventing the flu in addition to drinking plenty of fluids every day. You can also take foods like mushrooms, sweet potatoes, garlic, wild salmon, dark chocolate, almonds, strawberries to boost your immune system against flu viruses.

TIP # 8) HOW TO MANAGE YOUR INSOMNIA

Good quality sleep ensures better health, mood, and performance. Here are some ways to help you fall asleep more easily;

Exercise during the day. Avoid caffeine and alcohol at night.

Have a light dinner 2 to 4 hours before bed. Turn off the television and computer in your bedroom. Keep your room temperature cool (around 21 degrees Celsius), take a warm bath first as well. Using lavender essence in bath oils and soaps can help you get a good night’s rest. After bathing, try to dim the lights in your bedroom (or turn off all the lights if you prefer) before going to bed. For some people, playing soft, relaxing music can help, while others prefer a quiet environment to sleep.

Drinking a good quality (authentic) chamomile tea can also help you sleep better. Avoid sugary and caffeinated drinks before bed, such as coffee and certain types of caffeinated tea.

TIP # 9) THE HOLIDAY SEASON BINGE

There are usually parties after parties. Here are some tips on how to enjoy your party gathering without overeating:

Don’t skip meals or fast before the feast. Have only healthy snacks like raw vegetables, nuts, and fruits if you are a little hungry.

Eat foods with less salt, oil, refined sugar, processed.

Start your meal with low calorie foods and then higher. e.g; start with soup, salad, lean protein, you’ll be pretty full for dessert when you can feel satisfied with just a few bites (3).

Take only one serving, decline second servings politely but firmly.

Avoid alcohol, try sparkling water. Reduce tobacco use

Remember to continue your exercise regimen this holiday season as well.

Lastly, try to enjoy the social gathering and not focus on the food. This season is all about getting together, sharing joy and happiness after all.

TIP # 10) HOW TO AVOID FEELING WONDERFUL

Do you feel dizzy in the morning?

Here are some suggestions on how to feel fresh in the morning;

Drink a glass or two of water when you wake up.

Do some stretching or cardio exercises.

Try meditation or the deep breathing exercise.

Cook breakfast that is not too carb-laden (try fruits, especially citrus, simple proteins like eggs, cheese, yogurt)

Listen to your favorite music or relaxing sounds.

Take a warm shower, but wash your face with cold water.

Think of something that makes you feel excited.

Be grateful for another new day

TIP # 11) HAVE A GOOD BREAKFAST

A good breakfast (whole grains, lean proteins, vegetables, fruits, dairy) is very important for your health.

A good breakfast helps to start the day, increasing your metabolism.

It makes you feel fresh and less moody, elevating your mood.

A healthy breakfast helps you focus and focus better, making it easier for you to think and solve problems.

A healthy breakfast also helps reduce cravings and make unhealthy food choices. Helps control your weight.

TIP # 12) HOW TO AVOID BODY ODORS

Keeping your body clean at all times is a basic social etiquette that everyone should follow: If you’ve been outside and perspired, dry off and, if possible, take a shower. Sweat contains salts and body oils and this can cause body odors to develop. Bacteria on the surface of the skin can also cause body odors. The armpits and other areas of the body are perfect places where bacteria love to multiply and moisture helps them to do so. So try to keep those areas dry and this will reduce the chance of developing body odors.

SOME BASIC TIPS TO FOLLOW –

• Keep squeaky clean

• Use antibacterial soap when bathing

• Dry yourself well with a towel

• Apply good deodorants and antiperspirants.

• Keep your wardrobe clean

• Avoid foods and drinks with strong odors.

STAY HEALTHY AND FIT!