What is a great way to start the year? Be good to your mind, body and soul! Choose to eat wisely, quit smoking and keep stress at bay. Staying in the pink of health is the best thing you can do for yourself and your loved ones.
Eat wisely
A strong immune system is required to battle against bacteria, viruses, allergens and carcinogens. One of the best ways is through a healthy and balanced diet.
- Eat 2 servings of fruits & 2 servings of vegetables every day.
- Asked for less oil and gravy. (How could that be possible, the rice will be so inedible then.)
- Eat deep fried food no more than once a week. (oops, I think I'll die w/o eating)
- Avoid adding extra salt or sauces to your food. (hmm, I followed that)
- Include some brightly colored fruits and vegetables as they contain more phytochemicals which help protect against diseases. (erm.. hopefully I won't get diarroea after eating the un-natural colorants.)
- Trim off all visible fa and remove skin from poultry. (Gosh, might as well go vegetarian.)
Move Your Body
You'll be amazed how much your body benefits from regular exercise. It charges up your immune system as increased physical activity levels speed up circulation of antibodies to help your body fight bacteria and viruses.
- Engage in physical activity 5 times a week for at least 30 mintues per session in a single bout, or accumulated through several 10-mintue bouts over the day. (Jogging will be fitted in the 1st catergory, and sit-ups will be the latter.)
- Use stairs instead of lift or escalator. (Well, I climb up my 8th storey stairs to reach home some of the times.)
- Get off the bus one stop before your destination and walk. (Crazy! Think it's 100m in between?!)
- Do sit-ups or simple stretching exercise while you watch TV. (I won't do that, despite it's a good idea)
Smoking dries up your respiratory musus and destroys cilia (the tiny hair-like cells in your nose, mouth and throat). As a result, your immune system is weakened. Smoking also increases your risk of heart disease, stroke and various cancers including lung cancer.
Quit Smoking!
- Identify and focus on your reasons for wanting to quit.
- Set a date to stop smoking for good.
- Get your family and friends to support you.
- Throw away your lighters and cigarettes.
- Avoid smokers and smoky places.
- Call QuitLine at 1800-438-2000 for friendly guidance and encouragement from nurses.
Keep Stress At Bay
A little stress is good as it makes us think and try harder. However, too much stress may suppress our immune system (that's very true) and make us vulnerable to infections and diseases. This could lead to high blood pressure, heart attack, depression or a nervous breakdown. Learn to relax and think positively. Pick up relaxation techniques like deep breathing exercises.
- Share your problems with your spouse, family member, friend or doctor.
- Be realistic and learn to accept what you cannot change. (True, I'm practising it)
- Keep yourself healthy - eat wisely and exercise regularly (the latter is good as it does vent out your stress too).
- Make time for leisure activities too. (yup, of cos. that goes w/o saying)
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Night~
