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Avoid Strokes

1. Regular Exercise
   Walking for half-an-hour a day avoids strokes. It reduces bllood pressure and maintains a healthy weight. It also reduces stress which reduces BP.

2. Drink Tea
   High intake of black or green tea reduces incidence of heart disease and stroke. Possibly due to the vasodilatation, anti-inflammatory and anti-blood clotting effects.

3. Restrict Salt
   Avoiding too much salt reduces blood pressure. Substitute with a splash of lemon juice

Body Mass Index (BMI)
Your Body Mass Index is the most accurate indicator of healthy weight. It is obtained by dividing your
weight (in kilos) by height squared (in meters).

Brain Damaging Habits

 1. No Breakfast
People who do not take breakfast are going to have a lower blood sugar level.
This leads to an insufficient supply of nutrients to the brain causing brain degeneration.

2. Overeating
It causes hardening of the brain arteries, leading to a decrease in mental power.

3. Smoking
It causes multiple brain shrinkage and may lead to Alzheimer disease.

4. High Sugar consumption
Too much sugar will interrupt the absorption of proteins and nutrients
causing malnutrition and may interfere with brain development.

5. Air Pollution
The brain is the largest oxygen consumer in our body. Inhaling polluted air decreases
the supply of oxygen to the brain, bringing about a decrease in brain efficiency.

6. Sleep Deprivation
Sleep allows our brain to rest. Long term deprivation from sleep will
accelerate the death of brain cells.

7. Head covered while sleeping
Sleeping with the head covered, increases the concentration of carbon dioxide and
decrease concentration of oxygen that may lead to brain damaging effects.

8. Working your brain during illness
Working hard or studying with sickness may lead to a decrease in
effectiveness of the brain as well as damage the brain.

9. Lacking in stimulating thoughts
Thinking is the best way to train our brain, lacking in brain stimulation
thoughts may cause brain shrinkage.

10. Talking Rarely
Intellectual conversations will promote the efficiency of the brain.
 

Foods for Energy

Eat breakfast each morning and refuel your body with a meal or snack every five to six hours. Wisely choose simple energy-packed foods:

• Upma: Fibre-rich complex carbohydrates such as those in semolina will keep you charged for three to four hours.

• Spinach: Green leafy vegetables are good sources of magnesium. Muscles rely on this to process carbohydrates.

• Lentils: Excellent source of iron. Also found in kidney beans (rajmah) and chick peas (chana).

• Fish: High protein fishes like tuna, seerfish (surmai), mackerel (bangda), sardines and pomphret contains tyrosine which energises brain function.

• Orange Juice: Great source of Vitamin C.

• Oats: The breakfast porridge liberates a steady stream of energy as carbohydrates.

• Low-Fat Curds: Made from skimmed milk are rich sources of calcium.

• Bananas: Great energy snack. Good source of potassium that maintains normal muscle and nerve function.

Source: Kanaka Singh in The Reader's Digest, Oct 2001

  Fitness

• Use protective equipment (e.g. good shoes for walking).

• Warm up before you get physical.

• Find a qualified instructor.

• Listen to your body - heed the warning signs.

• Have a balanced diet.

Keeping cool in hot weather.
o Close all drapes and blinds to keep out the sun,( if you do not have any air conditioning).
o Drink plenty of water to help you keep cool and replace the fluids lost through perspiration.
o Avoid strenuous outside activity.
o Avoid being outside during the hottest part of the day.
o Wear loose, lightweight, light coloured cotton clothing and a cap.
o Eat small meals and eat more often.
o Placing a bowl of ice in front of the fan, will produce cool air.
o Take cool baths or showers.

Live to be 90

To be a nonagerian, start watching your weight from 21. According to Maria Corroda from the University of California, people who weigh the least at age 21 and exercise regularly are more likely to live till 90.
 

Liver Damage Prevention

THE MAIN CAUSES OF LIVER DAMAGE ARE:

1. Sleeping too late and waking up too late are main cause.
2. Not urinating in the morning.
3. Too much eating.
4. Skipping breakfast.
5. Consuming too much medication.
6. Consuming too much preservatives, additives, food coloring , and artificial sweetener.
7. Consuming unhealthy cooking oil. As much as possible reduce cooking
oil use when frying, which includes even the best cooking oils like olive oil.
Do not consume fried foods when you are tired, except if the body is very fit.
8. Consuming raw (overly done) Foods also add to the burden of liver.
Veggies should be eaten raw or cooked 3-5 parts. Fried veggies should be
finished in one sitting, do not store.

We should prevent this without necessarily spending more. We just have
to adopt a good daily lifestyle and eating habits. Maintaining good
eating habits and time condition are very important for our bodies to
absorb and get rid of unnecessary chemicals according to "schedule."

Because :

Evening at 9 - 11 PM : is the time for eliminating unnecessary/toxic chemicals
(detoxification) from the antibody system (lymph nodes). This time duration
should be spent by relaxing or listening to music. If during this time a housewife
is still in an unrelaxed state such as washing the dishes or monitoring children
doing their homework, this will have a negative impact on health.

Evening at 11pm - 1 am : is the detoxification process in the liver, and
ideally should be done in a deep sleep state.

Early morning 1 - 3 am : detoxification process in the gallbladder, also
ideally done in a deep sleep state.

Early morning 3 - 5 am :
detoxification in the lungs. Therefore there will sometimes be a severe cough
for cough sufferers during this time. Since the detoxification process
had reached the respiratory tract, there is no need to take cough
medicine so as not to interfere with toxin removal process.

Morning 5 - 7am :
detoxification in the colon, you should empty your bowel.

Morning 7 - 9 am : absorption of nutrients in the small intestine, you
should be having breakfast at this time. Breakfast should be earlier,
before 6:30 am , for those who are sick. Breakfast before 7:30 am is
very beneficial to those wanting to stay fit. Those who always skip breakfast,
they should change their habits, and it is still better to eat breakfast
late until 9 - 10 am rather than no meal at all.

Sleeping so late and waking up too late will disrupt the process of
removing unnecessary chemicals. Aside from that, midnight to 4:00 am is
the time when the bone marrow produces blood. Therefore, have a good
sleep and don't sleep late.

Shoes

If you're like most people, you don't pay enough attention 
to footwear and foot care. 

Most of us walk around in shoes that have lost their shape 
and need new heels. We tend not to realize that the 
"savings" we realize from neglecting what we walk in 
represents a false economy. Posture, spinal problems and 
back pain can all be affected by shoes. 

Here are some simple things that you can do to improve your 
quality of life, inexpensively, from the bottom up: 

* Regularly reheel your shoes, especially if you wear out the heels at an angle. 

* If you do wear out your heels at an angle, consider using 
"leveler" inserts, sold inexpensively at shoe repair shops. 

* Buy cushion inserts and replace them when they wear out. 

* Use shoe trees when storing your shoes, to help them keep their shape. 

* Rotate regularly between different pairs of shoes. 

* Select footwear appropriate for the activity. 

* Consult with a physician, if you experience any problems with your feet. 

Taking good care of your feet is one of the best investments you can make in your good health. This is one area in which a few dollars well spent can save you hundreds or even thousands in medical bills down the road. 

Self-Hypnosis

Self-hypnosis is relatively easy to learn. Once you have
mastered the basic steps, you can tailor it to your needs.
Self-hypnosis is used to promote relaxation, reduce stress
and relieve pain.
 
1. Sit in a comfortable position with your legs uncrossed.
 
2. Choose a small object or spot to focus on. A flickering
candle works well for some but a picture or spot on the wall
will do. Make sure that whatever object you pick is in front
of you and just slightly above your line of sight. Focus all
your attention on this spot.
 
3. Breathe slowly and deeply in a comfortable rhythm. As you
relax, think, "My eyelids are feeling heavier and heavier.
They feel like weights are dragging them down. They are
almost heavy enough to close. In a little while, I will be
so relaxed that they will close."
 
4. With your eyes closed, visualize a real or fantasy place,
one that is peaceful and comforting, far away from all
concerns and distractions.
 
5. With these images in mind, relax the muscles in your
arms, legs and the rest of your body. Imagine feelings of
coolness, numbness, warmth, heaviness or lightness. Focus on
these sensations, letting your mind expand on them.
 
6. To bring yourself out of a state of hypnosis, think, "Now
I am going to wake up." Pause count to three, then open your
eyes.

Sleep - Are you getting enough of it?

• Adults need to sleep one hour for every two hours awake (average 8 hours).

• Most people have two peak times of alertness at about 9 am and 9 pm. Alertness wanes to its lowest point at about 3 pm, after which it begins to build again.

• The brain keeps an exact accounting of how much sleep it is owed. It must be paid back.

• "Larks" or early risers, need to go to sleep an hour earlier.

• "Owls" or late risers should sleep an hour more in the mornings.

Staying Healthy

Our body has an amazing ability to heal itself. All it needs is a little help.

• As little as two helpings of fish a week cuts risk of a thrombotic stroke.

• Eating more fruits, vegetable and fibre, lowers blood pressure.

• Brisk walking for half an hour a day, four days a  week lowers heart attack risks.

• The day you quit smoking, the carbon monoxide levels in your body drop dramitically. Within weeks your blood becomes less sticky. Risk of a heart attack declines.

• Watch your weight. Eat less. Increase physical activity.

• Take it easy. Learn ways to control your anger and anxiety.

Staying Young

OLD AGE STARTS AT 80
7-Point programme to stay young:

1. Aerobic fitness.

2. Mental stimulation.

3. Learn something new.

4. Avoid high and prolonged stress.

5. Rich social life.

6. Healthy eating.

7. Think young.

Stop Snoring
1. Elevate the legs at the head of the bed, using bricks or blocks. 
    Elevating the head helps keep the airway open.
2. Don't use extra pillows, which serve to kink the airway.
3. Avoid all depressants a few hours before bed. Take no alcohol, tranquilizers, sleeping pills or    antihistamines late in the day.
4. Lose weight. Three of four snorers are at least 20 percent over their ideal weight.
5. Wear a cervical collar. It keeps the chin up and the windpipe open.
6. Wear a "snore ball." Cut a small, solid-rubber ball in half. Using two patches of Velcro, attach the flat side of the half-sphere to the back of the pajama top. If done correctly, this keeps the snorer off his or her back, the position for almost all snoring. 
Source: "Prevention," Emmaus, PA (adapted)

Tackle Tiredness

• Begin the day with light free-hand exercises.

• Have a 3-piece breakfast of carbohydrates, proteins and fat. Avoid food laden with sugar. This triggers insulin causing low blood sugar and tiredness.

• Make a  daily list of priorities and follow it. Avoid time wastage.

• Pay heed to your body signals.

• Do not get addicted to anything - tea, coffee, smoking, alcohol, drugs, even exercise.

• Drink plenty of water.

• Eat fresh fruits and vegetables.

• Do not skip meals. Eat small quantities, if needed.

• Sleep adequately. Not too little, not too much. (6-8 hours). Mid day nap good for elderly.

• Break new frontiers. Start something new.

• Be on your toes. Move during the day.

• Breathe deeply occasionally.

Adapted from an article by Preeti Singh, in The Telegraph, Kolkata

Water Is Important

1. 75% of Indians are chronically dehydrated.
2. Even MILD dehydration will slow down one's metabolism as much as 3%.
3. Lack of water is the #1 trigger of daytime fatigue.
4. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
5. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers
~ Are you drinking the amount of water you should every day?

Weight Reduction
1. Eat healthier, try to lose weight, and get more exercise. 
2. Eat smaller quantities.
3. Cut out all fried foods and sweets.
4. Have lots of salads, fruits and little-cooked vegetables.
5. Drink atleast 8-10 glasses of water a day.
6. Briskly walk 20-30 minutes daily.

Workout Plan for You

There are three aspects of fitness that you should keep in mind when planning workouts: Stretching, weight training, and cardiovascular conditioning.
Stretching/Warm Up: Before any workout a short five to ten minute warm up should be performed. This can either be a brisk walk, a short bike ride, jump rope or even dancing to your radio. Follow this with light stretches of major muscles for 2-3 minutes: sit on the floor and try to touch your toes, stand and bend from the waist to one side and then the other, reach both arms overhead, etc
Cardio: Start with 30 minutes of brisk walking thrice a week. Gradually, increase your time to 45 minutes followed by five minutes of jogging. Eventually, increase your jogging time. Studies show that your total time of cardio is what counts. So if you have 15 minutes before you start your day and another at lunch or after work, it is still better than nothing at all. Some good cardio options are: walking, running, jump rope, swimming, dancing, bike riding.
Weights: A good set of variable weight dumbbells may be a good option for you. These have bars of different weights that can be added together to increase or decrease the amount of weight available for you. These weights come with a booklet that show many different exercises to do and are available at most fitness equipment stores.
Note: Working out should increase heart rate and breathing, but not so hard that you can't have a light conversation.