10 Essential Health Tips  (The Basics to Practice Every Day)

1. Move More

Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it! 

2. Cut Fat

Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking

The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress

Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution

If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat Belt

Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth

Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

8. Avoid Excessive Drinking

While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook

There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

10. Choose Your Parents Well

The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. 

Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.

Medical Information for : CANCER

Please note the following:

CANCER: Not all cancers are the same. 1/3 is curable. 1/3 is preventable.

2 factors of cancer that cannot be controlled are AGE & FAMILY  HISTORY. 

CAUSES OF CANCER:

1.         Smoking is very often the main cause of cancer.

It kills us silently and drains money from us quietly. There’re 4,000 harmful chemicals (though in diluted form) in one stick of cigarette. Taking one puff is 600 times worse than inhaling exhaust fumes from vehicles.

2.        Some foods that cause cancer are :

           a.       Barbecued Food

                  b.       Deep Fried Food

                  c.       Overheating Meat

                d.       Food that is high in fat causes our bile to secrete acid that contains a chemical which is a promoter of cancer cells

 e.            Food that contains preservatives, too much salt or nitrates, e.g. Canned food, Salted egg & veggies, sausages, etc.

                  f.            Overnight Rice (where Aflatoxin is accumulated)

 g.                 Food that is low in fibre : Our body needs 25gm of both soluble & insoluble fibre daily. We must drink at least 1.5 litres of plain water a day.

                   h.          Contaminated Food (e.g. moulded bread causes our body to secrete toxins that may eventually lead to liver cancer in the long run. Never eat

                               bread that is kept   in room temperature for more than 2 days especially in a humid weather.)

 3.        Types of fat and which is the best?

             Highly Recommended for Health :

                    a.        Olive Oil - It does not absorb in our body.

                b.        Fish Oil - Omega 3 (contained in NI’s Circulytes) has poly-unsaturated fat. It’s good for our brain cells.

                    c.     Peanut Oil - It contains Vitamin E. A small dosage is recommended only.

 4.        Not Recommended for Health

a.        Vegetable Fat - Palm oil is worse than coconut oil. It is high in cholesterol and highly unsaturated.

               b.        Coconut Oil - It has saturated fat.

 5.        Specific Food & Beverages

           a.          Egg when eaten too much can cause High Colon Cancer, Risk Ovary Cancer, Prostate Cancer.

                  b.          Cabbage is highly recommended for health reason.

 c.          Tomato is best eaten raw with a bit of olive oil for better absorption. Other alternative is to take tomato sauce.

 d.          Coffee is good because it contains 2 anti-oxidants. Inhale coffee aroma for half each day is equivalent to eating 2 oranges a day. However, the residue of over-burned coffee is extremely bad for health. It can cause cancer.

 e.               Tea, as long as it is in its original tea leaves and not processed into BOH or Lipton packets, it is good for health. Tea contains 30 anti-oxidants. Recommended dosage is cups a day.

EXERCISE AND BE FIT

Have a balanced lifestyle. Exercise regularly

F: Frequency: 3 to 5 times a week

I: Intensity: Exercise till we sweat and breath deeply

T: Types of exercises: Find one that suits our age, lifestyle,

HAVE REGULAR CHECK-UP once we reach the age of 45 & above, it is recommended that we go for regular comprehensive health examination. Early detection may save lives.

* Pass it on to people you care of their health.*