Top 30 Health Tips

Top 30 Health Tips

 A garlic a day: Garlic is the mother of all cures. Researchers in Liverpool have found that 5ml of garlic extract lower levels of a disease-causing chemical by up to 48 per cent.

 Eat wholegrain foods: Make sure you have whole-grain bread, rice or pasta at least four times a week and you will reduce the chance of having cancer by 40 per cent.

 Take care of your skin: Always wear sun-screen lotion during summers. It is advisable to use winter care creams to overcome the harsh and cold winds. The best cure is to smile through and your skin will shine with an extra dash. It's no big secret!

 Eat plenty of fish: Fish is the recommended diet for a longer healthier life. Studies have found that those who regularly ate fish were up to one-third less likely to get heart diesease than those who ate it less than once a month.

 Try Tea: Tea is always good. Being a heavy tea-drinker can never have nagative effects. The protective effects of tea increase with the amount drunk, and people who are regular tea drinkers are the least likely to die of a heart attack.

 Stop smoking: Do not smoke your health away. Nicotine pathces, gums or inhalers might work for some individuals, or other methods, from hypnosis to acupuncture. More you are to smoke, more likely your are to develop cancer or heart disease.

 Walk for Health: There is nothing better than walking. Walking a mile everyday, or taking reasonable exercise three times a week, promises to reduce the risk of heart disease, as well as strengthens bones and keeps them strong.
Buy a blood pressure instrument to monitor your B.P. before and after the walk.

 Never sleep over a backache: It is never advisable to sleep over a backache. Research shows that people who take to their beds with backache take the longest time to recover. Those who avoid bed-rest and continue normal activities as much as possible have less pain.

 Water spells health: Water flushes out the toxins. A good amount of liquid intake helps the entire system and of course is best for curing skin ailments. The average man needs 2.9 litres, or about 12 cups of water, a day and woman needs about 2.2 litres.

 Stop bad breath: You can prevent that unfriendly odour. It is caused by oral bacteria. A toungue scraper may help, but dental care may be needed. Mouth rinses are effective, as are flossing and brushing teeth twice a day.

 Slow down on the junk: Research shows that eating too many high-fat-food contributes to high blood-cholestrol levels, which can cause hardening of the arteries, coronory heart disease and stroke.

 Cut back on salt: Health Organisation recommend no more than five grams a day. Too much salt can lead to stroke and heart problems.

 Drink wine: Research suggests that the equivalent of a couple of glasses of wine a day may be good for health. It can also help you keep a good mental frame.

 Spouse can matter: A man in poor health in his 50s is six times more likely to be affected if married to a woman who is also in poor health.

 Eat right for better teeth: Your pearly whites can gleam. Eat apples, oranges, celery, carrots and high fiber green.

 Make love: There is no better medicine than to have sex. people who have sex at least twice a week get protective boost from their immune systems. Of course it relaxes the mind.

 Crash diets don't work: The so called new-age diets do not add to health prospects. There is no easy way to lose weight so the best way is to do it over a period of time.

 Coffee is good: Researchers have found that two to four cups of coffee daily can lower the risk of colon cancer by 25 per cent.

 Being overweight is dangerous: Loose the extra kilos. Over weight people cut 20 weeks of their life for every excess kilogram, according to new research.Keeping a personal weight machine at home really helps. Buy one now!

 Supplement with selenium: Research has shown that people who took a daily supplement of selenium had a 37 per cent reduction in cancers.

 Lower you cholesterol: Work on reducing your cholestrol. This can reduce the risk of heart attack and stroke even when your level is not high. Exercise to reduce weight.

 Asprin is a wonder drug: Asprin can actually do wonders. It helps to reduce the risk of conditions such as heart disease and cancers, including of the colon, oesophagus, stomach, rectum, prostrate. cent.

 Change your job: If the workplace is what bothers you. Simply quit! Consider becoming a salesperson. Salespeople are least likely to have a work-related illness.

 Socialising is good: Meeting friends and relatives is recommended. Weekly socialising improves the memory, concentration and problem solving skills.

 Learn to relax: Unwind, take up a hobby and start socialising. This fights stress and depression.

 Fruits and vegetables help: Have at least five portions of vegetables and fruit a day, especially tomatoes, red grapes.

 Sing to stay healthy: Singing is good for the mind and body. it is relaxing, improves breathing and muscle tone.

 Vitamins are vital: A multivit a day keeps the tablet away, but be sure it contains at least 200 meg of folic acid.

 Sleep well: There is nothing like a good sleep. Sleep primes the immune system. Most people need between seven and nine hours of sleep a night.

 Or just hum...: Humming helps. Daily humming is a good way to increase ventilation in the sinuses.

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Food rules to break

Myths, or even half-truths, get in the way of a fitter, healthier you; because misinformation on nutrition fools men into becoming confused and frustrated, even if they're achieving results. Let science enlighten you, so you know about these food fallacies.
Red meat causes cancer
The origin: In a 1986 study, Japanese researchers discovered cancer developing in rats that were fed 'heterocyclic amines', compounds that are generated from overcooking meat under high heat. Since then, some studies of large populations have suggested a potential link between meat and cancer.

What science really shows: There's no direct cause-and-effect relationship between red-meat consumption and cancer. As for the population studies, they're far from conclusive, because they rely on broad surveys of people's eating habits and afflictions, and those numbers are crunched to find trends, not causes.

The bottom line: Meat lovers worried about the supposed risks of grilled meat don't need to avoid it; rather, they should just trim off the burned or overcooked sections of the meat before eating.
Sweet potatoes are better for you than white potatoes
The origin: Most of us eat the highly processed version of the white potato. So consumption of this root vegetable has been linked to obesity and an increased diabetes risk. Meanwhile, sweet potatoes, which are typically eaten whole, have been celebrated for being rich in nutrients and also having a lower glycaemic index.

What science really shows: White potatoes and sweet potatoes have complementary nutritional differences; one isn't necessarily better than the other. Sweet potatoes have more fibre and vitamin A, but white potatoes are higher in essential minerals.

The bottom line: The form in which you consume a potato-for instance, a whole baked potato versus a processed potato that's used to make chips-is more important than the type of potato.
High protein intake is harmful to your kidneys
The origin: Back in 1983, researchers first discovered that eating more protein increases your 'glomerular filtration rate' (GFR). Think of it as the amount of blood your kidneys filter per minute. From this, scientists made the leap that a higher GFR places kidneys under greater stress.

What science really shows: Nearly two decades ago, Dutch researchers found that while a protein-rich meal did boost GFR, it didn't have an adverse effect on overall kidney function. "Though when you exceed protein intake kidneys have to do more work. But there's no damage," says New Delhi-based nutritionist Dr Sonia Kakar. There's no published research showing that downing large amounts of protein damages healthy kidneys.

The bottom line: Eat your target body weight in grams of protein daily. For example, if you're 60kg and want to be 80kg, then have 180gm of protein a day.

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Your summer calorie swaps

On an average, we lose more than two quarts of water every day-without exercise or excessive sweating. Imagine how much more the loss is during summer, with a scorching sun beating down on you.

When temperatures soar, your body requires optimum levels of water (a major component of blood, it helps the body cool itself, regulate body temperature and circulate blood and other fluids). But how do you quench your thirst without piling on the pounds? Here's your guide to smart drinking:

Drink this: Light beer
(100 calories per can)
Beer belly! Need we say more? But just because light beers are low on calories and alcohol content, don't end up knocking back a few more-packing your body with more calories and alcohol in the process.

Plus, light or regular, beers are unlikely to quench your thirst. So while a cold beer sure sounds (and tastes) good, it can actually dehydrate you.

Alcohol reduces the kidneys' ability to hold water-they try to compensate by pumping more water into the bladder, thereby increasing dehydration.

Not that: Regular beer
(150 calories per can)

Drink this: Rose sherbet
(90 calories)
A rose sherbet is a perfect refreshing summer drink. Made from fruit and herbal extracts, it has vitamins, minerals and the essential carbohydrates that help maintain body fluids and electrolytes.

It also helps minimise fluid imbalance and loss of body salts. Iced tea, on the other hand, is a potent caffeine drink- the dehydrating effect of caffeine fools your body into feeling satisfied temporarily. But eventually it'll aggravate fluid loss in your body!

Not that: Iced tea
(150 calories)

Drink this: Nimbu Paani
(20 calories)
Sports drinks contain electrolytes and carbohydrates that can replace small amounts of sodium, potassium and other electrolytes lost during sweating. But it is beneficial only when you are working out rigorously.

Also, most of these drinks come loaded with sugar, calories and even caffeine. For a regular hot day, nimbu paani wins hands down any time.

More than anything else, lemon juice is an excellent source of citric acid, which aids in producing saliva. Have nimbu paani and your mouth will not get dry for long.

Not that: Sports drinks
(300 calories)

Drink this: Kanji
(30-50 calories a glass)
A glass of aam panna comes loaded with calories, but that's the only downside. Otherwise it is a great fatigue buster (rich in iron), blood purifier (rich in vitamin C) and helps restore lost sodium.

Kanji, made from carrots and beetroot, is relatively low in calories and is a great thirst quencher too.

Between the two, if you go only by the calorie count, a glass of kanji is a clear winner.

Not that: Aam panna
(180 calories a glass)

Drink this: Coconut Water
(20 calories a glass)
Coconut water is packed with electrolytes that not only hydrate, but also lower high blood pressure.

So a glass or two a day is a good idea.

Cold coffee, on the other hand, sounds delicious but will have dollops of sugar in it. It has another culprit-caffeine! Now you know why green is in.

Not that: Cold coffee
(110-130 calories a glass)

Drink this: Nimbu Soda
(0 calories per glass)
Fresh lime soda is a refreshing and better alternative to unhealthy and sugary fizzy drinks.

That's because it has almost zero calories and it hydrates your body.

Aerated drinks, on the other hand, are packed with calories. Add caffeine and sugar to the concoction and you know why fizzy makes you dizzy!

Not that: Aerated drinks
(135 calories per bottle)

Drink this: Lassi
(60-80 calories a glass)
Between buttermilk and regular milk, the former is lower in fat. It is also loaded with potassium, vitamin B12, phosphorus, calcium and ribofl avin. A cup of buttermilk will have negligible fat.

On the other hand, a smoothie, made with milk and fruit, adds to the kilos pretty easily. Though both are excellent sources of calcium, the scales tip in favour of buttermilk because of the benefi cial bacteria in it.

Not that: Smoothie
(minimum 150 calories a glass)

Drink this: Fresh juice
(80-120 calories per glass)
Fruit juices, or fruit juice-based drinks, replace lost fluids and gives your body many essential vitamins and minerals. Plus, they are excellent thirst quenchers.

The caveat here is that they should have minimal to no added sugar or sweeteners. But this is usually not the case with canned juices. Sugar is the big bad boy here. If you insist on juices, opt for the vegetable ones...that have no added sugar.

Not that: Canned juice
(150+ calories per can)

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Cure it with tea

Oolong has disease-fighting antioxidants, say Chinese researchers, green may protect your gums, a 2009 Japanese study finds, while black may ward off Parkinson's disease, says a 2008 American Journal of Epidemiology study. Here's what to drink:

Sencha
Best for: Green-tea beginners. It's sweet and mellow, without the bitter bite of some other green brews. Sip it with sushi or dessert.

Genmaicha
Best for: An afternoon pick-me-up. This Japanese green tea is mixed with roasted rice kernels. It has a savoury smell, almost like popcorn.

Sur Le Nil
Best for: After-dinner relaxing. Its flavour is more delicate than that of many green teas. Think of it as chamomile-plus, with hints of lemon and spice.

High mountain Oolong
Best for: Relaxing after work. It's made with thick tea leaves, which gives it a full fl oral flavour with an earthy finish-a good balance for before dinner.

Wood Dragon Oolong
Best for: Coffee quitters. This strong, woodsy brew contains more stem than leaf and has significantly less caffeine than other oolong teas.

Honey phoenix Oolong
Best for: Wintertime defrosting. It's a robust tea, with a flavour almost like a cherry pit, making it sweet, with a tinge of bitterness.

Vanilla Rooibos
Best for: Dessert-and not just because it's free of caffeine. You'll taste a light sweetness followed by a creamy finish.

Cassis
Best for: Snapping awake on a cold morning. This black tea is rich and powerful. You'll taste black currants, with a sweet, dry finish.

Pu-Erh Tuocha
Best for: Coffee drinkers. It's strong, earthy and has a kick of caffeine. The black tea comes pressed into nuggets, which break apart when boiled.

How to brew
Pour one cup of almost-boiling water over one teaspoon of leaves and steep. (Don't use this method with pu-erh tuocha, which you should boil

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A flight-plan for fitness

Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them." Madhu Sudan will impress you in the first meeting.
With a job that requires him to be off the ground for over 15 hours a day, body clock going through at least two to three time zones in a day and jetlag being the most dreaded word, Madhu is an inspiration to most. "I only focus on being fi t. The six-pack is a blessing, and well, not so much in disguise," he opens the conversation with a wide grin.

You are what you eat
"If health is your objective," Madhu says, "you should try to get most of your calories from whole foods." He adds: "They are unprocessed, unrefined and reflect what nature intended. What goes into your mouth ends up replacing cells somewhere in your body hours later.

Whole foods give you high levels of vitamins, minerals, enzymes, antioxidants and fibre. Your body needs naturally nutrient-dense food. Eating foods that are as close to nature as possible will give your body a steady supply of nutrition to carry out all its metabolic needs."

Being a pure vegetarian, it's difficult for Madhu to get the right amount of protein for the body. Hence, he recommends protein shakes for muscle growth and recovery. "There are enough vegetarian protein powders in the market and most products legally sold have the green label which indicates that the ingredients are 100 per cent vegetarian."

We're all similar, but differently so
It is one thing to get inspired by that Greek-God lookalike in your gym, but a completely different story to blindly ape what he is doing. Madhu believes that "most fitness enthusiasts fail to see what that guy does outside outside the gym". Says he: "It's not just inside the gym that one sculpts his abs.
What you do while you are not sweating it out at the gym is equally important. Each of us has a diet that works best for us individually. It is this metabolic individuality that regulates how our body responds to various diets."

He also cautions against recklessly following diet books. "When you pick up a diet book off the shelf, and start following the plan, many of us fail to see that the author is actually shelling out advice based on what worked for them. The truth is that it may work for you, perhaps make you feel and look great, or it could have a completely detrimental effect on you," says Madhu.

Burst the personal bubbles
Dieting is not starving, says he emphatically. "It is sheer blasphemy. It is a regulated lifestyle that makes you fit." And how does he fight temptations that come as part of his job-staying and eating at some of the best places in the world?

"One never becomes fat or loses all the weight in one day. I have my cheat days. I do dig into a bowl of ice-cream at times, but then I compensate for all such indulgences with an extra hour of working out." In his words, "Live life, but not always king-size please!"

Go on a fat-loss diet
"If you have a high body fat percentage, the abs won't show, no matter how much you work. Your diet must have higher protein intake, moderate fat and moderate complex carbohydrate. You should cut out all excess simple sugars, lower your dairy intake and eliminate excess saturated fats.

The majority of your dietary fat should come from essential fatty acids (omega-6 and omega-3)," Madhu suggests. His secret to feeling fuller? "Take two glasses of warm water before every meal. Also, after water, I love green tea. It is rich in antioxidants and helps detox your body."

Madhu believes in the good ol' adage: 'Great abs are made in the kitchen, not in the gym'. In other words, eating fewer calories equals losing fat. "You should create a mild caloric deficit when dieting. It means you should be using more calories than you are taking in from your diet. This way, your body gets the extra calories it needs from fat stores (hopefully).

I say hopefully because if you drop your calories too drastically, your body may prefer to use muscle tissue for energy instead of fat. This is why many people who go on fad diets look so soft.

They lose almost as much muscle mass as fat with those drastic diets." A keen learner, Madhu also plans to do an online course on personal training. The bottom-line, he says, is motivation. "If you wanna fly, you got to give up the shit that weighs you down." Point noted!

Madhu's tips for fitness on the move: You can go without food for long, but going without water-which constitutes 70 per cent of your muscle mass and 60 per cent of your total body mass-will leave your muscles looking anorexic. Bursts of intense bodyweight exercises, with small resting periods within the realm of an abrupt 20-30 minute workout, not only saves time but is also the best way to burn fat to reveal your abs. A bit of fine-tuning with the plank, crunches, leg raises and side leg raises in your hotel room will make those abs drool worthy. The five key ingredients for guaranteed success are 80 per cent diet, 17 per cent workouts, 1 per cent patience, 1 per cent dedication and a pinch of perseverance.

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Fit and furious

In the world of fitness, half-truths and fallacies abound. Our experts help you sift fact from fiction.
Exercising on an empty stomach (Morning workouts) burns more calories from fat
In theory, we are told that our blood sugar levels are low when we are in a fasted state. This, in turn, targets more fat burning.

Reality: "The catch is that greater intensity of fitness training is more effective in burning calories. But maintaining high intensity in a fasted state can be difficult," says MH fitness expert Deckline Leitao. A University of Leuven study found that those who exercise without eating anything burn more fat than the ones who snacked prior to the workout. However, a similar study by the University of Birmingham suggests that though the group that didn't eat burnt more fat, they also fared badly when it came to the training intensity.

Ideal-case scenario: "The 6-7 meal theory is a very valid one," says Shayamal Vallabhjee, a Mumbai-based sports and exercise specialist. Not eating at regular intervals means the body starts to store food and not burn it up immediately, he adds. "If I give you a plate of food and don't tell you where your next meal would come from, there is a good chance that you wouldn't eat everything and store some for later. Similarly, if we eat at irregular intervals, the body does not know when it's going to get food again...so everything you eat gets stored."
Swiss ball chest press is more effective than the bench press
The Swiss Ball works on your stabiliser muscles unlike a traditional bench press. "It's great to teach all your muscles to work as one functional unit which will also work your core very effectively," says Leitao.

Reality: If your goal is to build size and strength, "then only the bench press will allow you to hit your maximum threshold," says Leitao. The heavy dumbbell chest press on a Swiss ball can be potentially dangerous as the range is shorter and your elbows will most probably touch the sides of the ball in the bottom position. It's best used to treat injuries, or if you want to increase the strength in your stabiliser muscles.

Ideal-case scenario: "Perform traditional heavy barbell bench presses followed by moderate weight Swiss ball dumbbell chest presses to get the best of strength, muscle size, balance and functional core stability," says Leitao.
There is no such thing as spot reduction
The belief that fat can be targeted for reduction from a specific area of the body is nothing but a marketing gimmick that traps you.

Reality: "Doing hundreds of ab crunches won't rid you of that belly fat," says Leitao. A 2011 study published in the Journal of Strength and Conditioning Research suggests that even performing seven different abdominal exercises five days a week, for a total of six weeks, did not have any significant effect on body fat percentage. An earlier study by Korean and Japanese researchers in 2003 concluded that those using combination training (strength+aerobic) lost double the total amount of fat than those who restricted themselves to aerobic training.

Ideal-case scenario: Go old school, and combine strength training and aerobic exercise, complete with a sensible diet plan. "Train every muscle in your body, including forearms, lower back, abs and calves to burn off that fat if you're serious about a drop in overall body fat percentage. The front and side abdominal planks are your best waist trimmers as they teach the core to hold everything intact. If spot reduction worked, we could lose fat off the face by chewing gum the whole day," says Leitao.

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Top Five Healthy Habits

Being healthy is not something that can be achieved overnight. You really have to dedicated yourself into doing it. There is not really any magical formula or crazy technique for this. Any books, diets, or special techniques out there that work are all really doing one thing: causing you to develop a habit of doing healthy actions.
They offer encouraging words, and prove to you results...and really, they re more or less motivating you to become healthier. Why do those, pay money, when you can simply develop your own good habits? So I ve done some research and found out some of the habits of healthy people. Here are the ones I feel are Top 5 habits of healthy people.


1. Eat Breakfast Everyday

Eating breakfast is healthy because they tend to take in more nutrients: vitamins, minerals, less fat, less cholesterol. In fact, having breakfast helps hold of hunger pangs till lunch, and you re less prone to buy high calorie foods from the local vending machine. Studies have shown kids who eat breakfast perform better. There s even research that shows breakfast eaters have a lower rate of diabetes, less chance to become obese, when compared to those who do not eat breakfast.

If one of your excuses to not eat breakfast is time, then maybe adjusting it to fit your schedule would be better. For example, some people may wake up not feeling hungry, and would prefer to be able to sleep in; they can bring their breakfast with them when going to work, and eat it while reading their morning emails.

2. Fish and Omega 3

The AHA recommends at least two servings of fish each week. Fish are known to be high in omega 3 fatty acids. Omega 3 is known to be very healthy for the heart, and there s even evidence that it can soothe an overactive immune system; there seems to be a link between more omega 3 in your diet, and lower symptoms of allergies, asthma, eczema, and other autoimmune disorders.

3. Sleep

Most people actually don t get enough sleep; something like two thirds of adults suffer from sleep problems, and many don t get enough hours of sleep to stay awake/alert. Getting enough sleep is extremely vital for your emotional and physical well being. People who don t get enough sleep are more likely to develop psychiatric problems. Lack of sleep also negatively affect memory, learning, and logical reasoning.

4. Great Friends and Family

Your friends can save your life. How? Four things: They can provide information on any of your symptoms, which can prompt you to see a doctor, they offer emotional support when ever you need it, they can help provide physical support for you when you need to visit doctors...and of course, they help offer a sense of belonging.

5. Exercise!

Do I really need to outline the benefits of exercising? We ve all heard it: the myriads of health benefits, the reduction in various diseases (obesity, diabetes, etc), increased general well being, both mentally and physically. This one is a no brainer really. Exercise is key in losing weight, and it s also key in reducing heart disease. The only problem is it requires commitment.

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Tips to Avoid Weight Gain During the Holidays

1. FILL UP ON MORE SENSIBLE FOODS
Foods that are high in fiber or water fill you up quickly and help keep you from overindulging on the "bad" stuff. Take an extra scoop of vegetables and fruit when filling your plate, and by the time you finish, you won't have room for the other foods which are higher in calories and more likely to cause you to gain weight.


2. EAT SMALLER PORTIONS
No doubt, everything at the table looks good, and it's all you can do to keep from filling your plate 2-3 times so that you can sample everything. An easy way to combat this urge is to simply take a smaller portion than you normally would of those dishes you're most interested in, especially belt-bursting desserts. Split a piece of pie or cake with your spouse, child, or another family member who may be watching his or her waistline.

3. DRINK AROUND, DURING, AND BETWEEN MEALS
Drink a fair amount of water or other unsweetened beverage before each meal, as well as during and between them. The liquid in your stomach will help trick your mind into not feeling as hungry, which reduces the tendency to gorge yourself on potentially fattening foods.

4. POSITION YOURSELF AWAY FROM THE SNACKS
If you take a seat within an arm's reach of the snack table, you're going to have a tough time keeping yourself from unconsciously grabbing handfuls of party mix, candies, and the like and picking at them all day. By sitting on the other side of the room, getting to the snacks involves a conscious effort into getting up and walking over to get at the snacks.

5. TAKE AN EXERCISE BREAK
If the weather permits it, go out and take a quick walk around the house or block. If your celebration is taking place in a colder climate, you'll be more inspired to quicken your pace and burn a few extra calories in the process. If the weather is bad, do 10-20 squats, stretches, or other brief exercise each time you go to the restroom. You only want to do just enough to elevate your heart rate, but not break out into a sweat. Chances are, no one will know what you're doing, and you won't have to feel self-conscious about trying to maintain your figure.

Finally, if you still manage to put on a few extra pounds, don't stress over it. If you've been following a sensible diet and exercise plan, the chances are good that any weight you do gain is going to come off shortly after the holidays are over.

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The Key For Healthy Lifestyle

·1        Healthy food is essential.

You are what you eat, so if you eat healthy, you are healthy. If you're just starting to have a healthy lifestyle, you probably don't know healthy food.Food that is low in fat content is good. Unless that fat is poly-unsaturated, mono-unsaturated, or omega 3. These are some of the good fats. Some of the bad fats are trans and saturated fats. These fats raise your LDL cholesterol, which is the bad cholesterol. The good fats lower your LDL cholesterol and raise your HDL cholesterol, which is the good cholesterol.

• Low sugar content is another plus.. Sucrose is the bad kind of sugar. Glucose is the good kind of sugar. Both are sugar, so both are classified as sugar, on the label. For example, raisins that don't have sugar added still have a lot of sugar, but it's a naturally occurring sugar, fructose. Any ingredient on a food label ended with "ose" is a type of sugar.
• Eat a variety of food. Fruits and vegetables are high in vitamins and minerals, which you need, but you still need some other vitamins and minerals. For example, not much protein comes from fruits or vegetables. Meat, beans, and tofu are good sources of protein. If you can't get your vitamins and minerals from the food you eat, you can always take a multivitamin.

·  2      Exercise is key for a healthy lifestyle as well.

 Go to the gym every once in a while, or daily. Or take a run around your neighborhood. Even taking your dog for a walk is good. So long as it's routine, about an hour, and is at least moderately active. Frequent and routine exercise everyday helps boost the immune system; helps prevent the “disease of affluence” such as: heart disease, cardiovascular disease, diabetes, and obesity. It also improves mental health, and prevent depression.

·  3      Dedication.

 It's not easy to go from a couch potato to a healthy person. Don't be discouraged if you have to satisfy your cravings for ice cream, hamburgers, etc. As long as you don't have a steady diet of unhealthy food, it won't hurt you too much.

·  4      Don't yo-yo diet!

Yo-yo dieting is bad for you and even if they sound healthy, once you stop that diet you can pile on the weight in just a couple of days! Stay away from Slimfast, soup diets and diets which you have to eat or drink contents from a packet.

·  5      Don't abuse your body.

Don't work out too much because it can cause your body to not function properly when you work out. It is best to leave a day or two off to get back your energy.

·  6      Regulate your weight.

Being too fat or skinny isn't good for you. Your doctor can tell you if you are under or over weight. Exercise and the food you eat can change your weight, so keep that in mind.

·  7      Stay Clean.

Everyone should have 1 shower per day. Have another if you have had a particularly hot or sweaty time. Put on an antiperspirant after your shower. Change your underwear and socks every day, too.

·  8      Enjoy Yourself for healthy lifestyle.

Don't stress yourself over anything. Have fun! Stress can tense your muscles, which will make you feel unhappy and unwell. If you worry too much about your health, you'll be making it worse, so just relax once in a while.

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