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Being healthy and fit can be a tricky balance to get right, but it doesn’t have to be a struggle.
By following some of the common sense tips below, you can help make things a bit easier for youself.
Quit smoking – yes, we all know its harmful to your health. Quitting smoking will allow you to exercise a lot more easily, opening your lungs and increasing your circulation. You will begin in as little as a week to get increased taste sensation. There is no safe level of smoking. Every cigarette contains thousands of harmful substances that cause a number of health problems including heart disease, cancer and lung disease. GIVE UP JUST ONE CIGARETTE . THE NEXT ONE.
Easier said than done, the extent of stress in our lives has a lot to do with how we perceive many occurrences and daily issues we are faced with. Stress tends to be harmful when it becomes unrelenting, resulting in physical symptoms and disease. In fact, any body system can be adversely affected by chronic stress. Coping with stress involves many techniques and is very individual according to a person’s source of stress, their physical, mental and emotional state and environment. Spend at least 30 minutes a day doing something you like, that is just for you.
Stress management techniques include:
- Relaxation techniques such as breathing exercises, meditation, pilates and yoga
- Eating a healthy, balanced diet – high carbohydrate, low fat, and plenty of vitamin rich foods especially vitamin B from wholegrain cereals and vitamin C from fresh fruit, and minerals
- Biofeedback techniques
- Lifestyle changes/coping skills training/counseling
- Assertiveness skill training
- Anger management techniques
- Time management
- Self-talk review/thought modification
- Daily rewards, taking time out for yourself
- Touch – hugs, massage
- Always try to count to 10 before loosing your temper or getting aggravated. Avoid difficult people when possible.
Ask yourself, “What am I resisting right now?” Often we unconsiously resist our circumstances which creates a gap between what is happening, and our acceptance of it. If you can bring at least acceptance (you don’t have to “like” it – just accept it) to your situation, you’ll create a space and a sense of peace will emerge naturally.
Stay positive – by being healthy and living well you will definitely have a more cheerful outlook on life. Good endorphins from exercise promote a sense of well being and enable us to deal with situations in a more positive way.
Protect yourself from pollution – do not exercise or spend large amounts of time in heavily Smokey, smoggy or fume filled areas. Try to exercise indoors when air conditioning quality is good. Keep plenty of plants in your garden and in your work place.
Have regular health checks for blood pressure, cholesterol and glucose levels.
Wear your set belt – this will add longevity and alleviate potential injury in car crashes. CLUNK CLICK EVERY TRIP.
Avoid excessive drinking – this can cause health problems such as liver and kidney disease and cancer. Also it makes you more attracted to high fat foods, and reduces your circulation and drive. Stay within the recommended guidelines of no more than 2 standard drinks per day for women and 4 standards drinks per day for men. Have at least 2 alcohol-free days per week.
Water works for weight loss – Nothing quells the appetite like water, lots and lots of water. Start out with two bottles in the morning and carry one with you to work or wherever you go. Freeze one bottle the night before and it will last all day, even in a hot car. Keep some unfrozen so they will be ready to drink immediately. Yes. You will have to make more frequent bathroom trips, but it is worth it. Water not only fills you up and lessens your appetite, it prevents those “hungry horrors” we all encounter when our blood sugar drops and we reach for cookies, candy, ice cream, fries or other high-calorie treats. Water also flushes out the system, rids the body of bloat and toxins and rosies up the complexion. Now, start splashing.
Exercise daily – Beneficial exercise does not have to involve full-on, strenuous exercise for hours on end. The benefits of exercise include:
- Lower body fat
- Increased muscle mass
- Increased BMR (body mass ratio) and tone
- Lower blood pressure, cholesterol heart disease risk
- Better sleep
- Stress release
- enhanced libido and performance!
You will obtain these benefits from doing at least 30 minutes of moderately intense exercise on most days of the week (e.g. brisk walking, cycling, dancing). The key is enjoyment and regularity. Try to make a conscious decision to include more exercise in your daily routine : park the car further away from lecture rooms, use the stairs, do not use the remote when changing channels. Make it your daily challenge to find ways to move your body. Climb the stairs, walk you dog, play with the children, mow the lawn. Anything that moves you is a stress buster.
Long-term weight loss is everybody’s goal. We can show you exactly, not only how to lose that weight, but to keep it permanently off. We have a long-term maintenance program designed to allow you to eat the regular foods you love and maintain your new trim figure. There is nothing less motivating than working hard to lose weight knowing full well you will put it straight back on again.
Heart and healthy lifestyle facts
- 2.3 million Australians have cardiovascular disease (disease of the heart or blood vessels such as heart attack or stroke)
- Cardiovascular disease is a leading cause of death. In 1994 it claimed approximately 55,000 lives, many of them preventable.
- In all causes of death in Australia in 1994, 43.33% were due to heart disease, 26.57% due to cancer, 1.55% motor vehicle accidents, 0.60% HIV/AIDS and other 27.96%.
- until menopause men are more likely to die from cardiovascular disease than women.
High blood pressure
This means the pressure in your system (your blood vessel arteries) is consistently elevated, resulting in extra pressure being exerted on the heart, decreased blood vessel wall elasticity and acceleration of the artery blocking mechanism that may lead to strokes, angina and heart attack.
High blood cholesterol
Cholesterol is a wax-like fatty substance produced in the liver and needed for a number of body functions. Cholesterol is also present in some foods therefore excess cholesterol in the body can easily occur. Too much cholesterol contributes to the build up of fatty plaques on the inside of the heart arteries which can severely narrow these vital arteries, slowing down blood flow and culminating in angina or a heart attack.
In addition to a myriad of other harmful effects, smoking contributes significantly to the progression and risk of death from heart disease. Chemicals in cigarettes damage blood vessel walls, constrict arteries, make their walls ‘stickier’ and increase blood pressure.
It has been estimated that approximately 4.5% of men and 1:3% of women aged 18 years and over are overweight. This can be attributed more and more to our Western lifestyle – namely a high saturated fat/ low fibre diet and lack of regular exercise..
- Eat a well-balanced, low fat/sugar/salt and high fibre diet to control cholesterol levels, blood pressure and weight.
- Eat only small amounts of saturated fats – for example, dairy products, meats, butter, coconut/palm oil (used in many commercially produced foods you buy such as fried foods, cakes and chocolate)
- Eat other types of fats sparingly (monosaturated, polyunsaturated) – For example, olive oil, nuts (pecans, peanuts, almonds etc.), margarine/oils, oily fish (salmon, tuna, sardines, mackerel)
- Increase fibre intake
- Eat wholegrain/multigrain/fibre enriched breads/cereals/biscuits, whole meal pasta, brown rice, fruits, vegetables and legumes.
- Eat 3 fruits and 5 different vegetables daily.
- Buy low fat products such as trim/lean meat, skin-free chicken, low fat milk / yoghurt / cheese.
- Avoid take away and fast foods.
- Cook in a low fat way. – For example, grill, dry roast/bake, steam or poach, microwave. Use non-stick pans or low fat sprays.
- Enjoy some meat free days. Experiment with legumes, grains and tofu
- Spread bread/biscuits as thinly as possible and use low fat spreads such as cottage cheese or tahini (sesame seed paste).
- Avoid processed foods (such as salami, bacon, chips, and biscuits commercially baked pastries, cakes and chocolate)
- Eat fish 2 to 3 times per week
- Include garlic, oats and flaxseed oil in your diet
- Limit sugar, salt and alcohol intake. Avoid adding salt to your cooking and limit salty foods (ham, bacon, sauces, chip, nuts etc).
- Avoid commercially prepared foods as much as possible.
- Enjoy low fat snacks such as fresh or dried fruit, low fat yoghurt, whole grain bread/biscuits/muffins, vegetable sticks and low fat dip, low fat cakes, and smoothies.