Health E Check

15/09/2012

ASSESSING STRESS

Attitude: A person's attitude can influence whether or not a situation or emotion is stressful. A person with a negative attitude will often report more stress than would someone with a positive attitude.

Diet: A poor diet puts the body in a state of physical stress and weakens the immune system. As a result, a person can be more likely to get infections. A poor diet can mean making unhealthy food choices, not eating enough, or not eating on a normal schedule.

This form of physical stress also decreases the ability to deal with emotional stress, because not getting the right nutrition may affect the way the brain processes information.

Physical activity: Not getting enough physical activity can put the body in a stressed state. Physical activity has many benefits, including promoting a feeling of well-being.

Support systems: Almost everyone needs someone in their life they can rely on when they are having a hard time. Having little or no support makes stressful situations even more difficult to deal with.

Relaxation: People with no outside interests, hobbies, or other ways to relax may be less able to handle stressful situations. Getting 7 to 8 hours of sleep per night also helps people cope with stress.

AN INDIVIDUAL STRESS MANAGEMENT PROGRAM
•Find the positive in situations, and don't dwell on the negative.
•Plan fun activities.
•Take regular breaks.

Physical activity:
•Start a physical activity program. Most experts recommend 20 minutes of aerobic activity three times per week.
•Decide on a specific type, amount, and level of physical activity. Fit this into your schedule so it can be part of your routine.
•Find a buddy to exercise with -- it is more fun and it will encourage you to stick with your routine.
•You do not have to join a gym -- 20 minutes of brisk walking outdoors is enough.

Nutrition:
•Eat foods that improve your health and well-being. For example, increase the amount of fruits and vegetables you eat.
•Use the food guide plate to help you make healthy food choices.
•Eat normal-sized portions on a regular schedule.

Social support:
•Make an effort to socialize. Even though you may feel tempted to avoid people when you feel stressed, meeting friends usually helps people feel less stressed.
•Be good to yourself and others.

Relaxation:
•Learn about and try using relaxation techniques, such as guided imagery, listening to music, or practicing yoga or meditation. With some practice, these techniques should work for you.
•Listen to your body when it tells you to slow down or take a break.
•Make sure to get enough sleep. Good sleep habits are one of the best ways to manage stress.
•Take time for personal interests and hobbies.

26/08/2012

Avoid drinking soft drinks as they are high in phosphorus which leads to increase in calcium loss putting you at risk for osteoporosis.The phosphorus contained in soft drinks (as phosphoric acid) disrupts the calcium-phosphorus ratio in the body, which leads to increase in calcium loss in the urine. This can increase a person's risk of developing osteoporosis.
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25/08/2012

Eat water-filled foods like cantaloupe (kharbooja) as they are low on calories and will make you feel fuller.Other foods with high water content include watermelon, cantaloupe (kharbooja), pineapple, spinach, cabbage, etc. They are filling, low on calories and will keep you hydrated, so you'll feel fuller and not be tempted to grab those potato chips.

24/08/2012

High concentrations of saturated fat in your body causes the liver to make LDL (bad) cholesterol in quantities greater than the body can remove from circulation. Is this bad? Heck yeah! It damages the walls of your arteries, impairs your cardiovascular system, restricts blood flow and increases risk of premature death or disability from coronary heart disease. Keep your consumption of animal fats and hydrogenated vegetable oils at moderate levels

22/08/2012

It is important to drink at least 8 ounces of water when taking fiber as a supplement otherwise the fiber could be constipating. Good sources of fiber include flax seeds, oats, brown rice, sweet potatoes, wheat bran, beans, vegetables and fruits. Fiber helps cleanse toxins from the body, promote weight loss and prevent diseases such as heart disease, diabetes, cancer, diverticular disease, and gall or kidney stones.

21/08/2012

Avoid late night snacking on grains or sugar, these food will raise your blood sugar before bed and possibly inhibit your ability to sleep well. When you blood sugar drops in the middle of the night you could wake up and have trouble falling back to sleep. Alcohol elevates the blood sugar as well and has the same negative effect on your sleep.

20/08/2012

When you are stressed, your brain releases a hormone called CRH to fight the stress. That's bad news is that CRH indirectly blocks other chemicals responsible for s*xual behavior. Depression, which can be triggered by stress, also can diminish your s*x drive. And of course, stress can lead to adding unwanted pounds. Having extra weight around the midsection converts testosterone to estrogen. Testosteroe is a s*x drive hormone in both men and women. Reduction in testosterone leads to diminished s*x drive

19/08/2012

Myths and Truths about Weight Problems and Obesity in Children
MYTH: Childhood obesity is genetic, so there’s nothing you can do about it.
TRUTH: While a person’s genes do influence weight, they are only one small part of the equation. Although some children are more prone to gaining weight than others, that doesn’t mean they’re destined for weight problems. Most kids can maintain a healthy weight if they eat right and exercise.
MYTH: Children who are obese or overweight should be put on a diet.
TRUTH: Unless directed by your child’s doctor otherwise, the treatment for childhood obesity is not weight loss. The goal should be to slow or stop weight gain, allowing your child to grow into his or her ideal weight.
MYTH: It’s just baby fat. Children will outgrow the weight.
TRUTH: Childhood obesity doesn’t always lead to obesity in adulthood, but it does raise the risks dramatically. The majority of children who are overweight at any time during the preschool or elementary school are still overweight as they enter their teens. Most kids do not outgrow the problem.

18/08/2012

Drink a glass of lemon juice in water (not in warm water) with honey if you are suffering from indigestion and burning.Lemon juice, being an antiseptic and antibacterial, reduces the presence of bacteria that cause diseases inside the digestive tract. You can also add a few lemon drops on your dish to aid digestion.

17/08/2012

"Exercise has a favorable effect on virtually all risk factors of cardiovascular disease," The Reason is : when a person exercises, the heart muscle contracts forcefully and frequently, increasing blood flow through the arteries. This leads to subtle changes in the autonomic nervous system, which controls the contraction and relaxation of these vessels. This fine-tuning leads to a lower resting heart rate (fewer beats to pump blood through the body), lower blood pressure and a more variable heart rate, all factors that lower the risk of developing cardiovascular disease