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Five Ways to Improve Posture

Five Ways to Improve Posture
Five Ways to Improve Posture

Posture is the way that we distribute our body’s weight onto our tissues so that they can easily and efficiently respond and adapt to that weight. Good posture is about presenting yourself with grace and confidence. Good posture also plays an important part of your long-term health. Not slouching and holding your body the right way is important to avoid pain, injuries, and other health problems.

There are two types of posture:

  • Dynamic posture: This is how you carry yourself when walking, running, or bending over to pick up something.
  • Static posture: This is how you hold yourself when you stationary such as when you are sitting, standing, or sleeping.

It’s important to make sure that you maintain both dynamic and static posture. The key to good posture is the position of your spine, which has three natural curves – at the neck, mid back, and low back. Correct posture should maintain these curves, not increase them. Your head should be above your shoulders, and the top of your shoulder should be over the hips (medlineplus.gov).

Here are 5 ways to achieve a good, healthy posture:

  • Stand up tall: Straighten up – don’t slouch and act as if you’re constantly carrying a pile of books on your head. Make it a habit to sit and stand up straight. Bring your chest up and your shoulders back, and keep your knees straight and belly tucked in. To make it a habit, you can ask your friends to remind you to stand up straight any time they find you’re slouching or set up an alarm that goes off every ten minutes or so, reminding you to check to see if you are sitting up straight. Fitness experts say that following this can help you sit and stand straight within two weeks!
  • Stretch and loosen your pushing muscles: To make things comfortable, many people tend to slump on a chair. If you get used to this, your supporting muscles will start losing strength. So practice sitting properly. This will works your core, buttock muscles and back extensions and soon put you back on track.

Sitting at a desk for several hours with your hands on a keyboard or riding your bike in the aero or drop position, can result in tight chest muscles that can pull you forward into rounded-back slouch. If you have tight pushing muscles, stretching them out on a regular basis is a good place to start. Some good stretches to loosen tight chest muscles are:

  • Doorway pectoral stretch
  • Stability ball stretch
  • Elbow wrap stretch
  • Hands-behind-the-back chest stretch
  • Keep the core tight: Keep your tummy tight by drawing the stomach in. This will help keep the bracing muscles of the spine firm, engaged, and firing correctly. Practice this patiently. This ability to keep your stomach drawn in all day reveals how much endurance you have in the bracing muscles of the spine. Moreover, if your core is strong, it takes a load off your shoulders, which allows you to maintain much better posture for much longer.
  • Stay active: Regular exercise can improve the range of motion in the joints and help the muscles move more efficiently. Exercise may also help you to reach or maintain a healthy weight. Certain types of exercises that focus on body awareness, such as yoga and tai chi, can be especially helpful. It is also a good idea to do exercises that strengthen your core (muscles around your back, abdomen, and pelvis).
  • Wear the right shoes: For healthy and good posture. avoid wearing high heels, which can throw off your balance and force you to walk differently. It might put you in stress especially on your muscles and on your nerves that cause back pain and can harm your posture. Choose right size and also the right kind of shoes for correct alignment. A lower, chunky heel for daily wear could be an ideal option.

These strategies can help you achieve good posture and make you look taller, which will also help improve your self-esteem and overall health.

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Simple Tips to Stay Fit

Simple Tips to Stay Fit Fitness is a measure of a person’s level of power, flexibility and endurance. Being fit means that your brain and body work efficiently. Maintaining a daily routine that involves regular exercise and balanced eating is necessary to keep the working of brain and body in peak condition. However, many people neglect exercise.

If you really want to assess your fitness, you need consider your overall health status which includes mental, physical and emotional status. Here are some strategies that help you stay fit:

  • Make Physical Activity a Part of your Daily Life

Any type of physical or regular activity can improve your fitness and health. Exercise daily an hour is essential for a good life. It is better to understand what the goal of your exercise before you decide how much exercise you need. Regular exercise can protect you from specific common problems such as weight gain, high sugar levels, low pressure, heart conditions, and stroke. Doing any amount or any form of exercise is better than none. Research has found that sitting long period of time can negatively affect your health if you are not getting recommended physical activity.

According to guidelines from the U.S. Department of Health and Human Services (HHS), for general health, adults should aim for 150 to 300 minutes of moderate physical activity or 75 to 150 minutes of vigorous-intensity aerobic physical activity each week. Cardio-respiratory fitness can be improved with regularly repeated aerobic activity such as walking, running, swimming and cycling.

  • Eat a Balanced Diet

A balanced diet is essential for body building and good health. Eating foods full of protein and healthy nutrients help keep the muscles fit and ready for workouts. You can get your nutrients from a variety of sources like fish, eggs, red meat, etc. Each source offers a different mineral and vitamin profile for you to take advantage of. Don’t forget to drink enough water for optimal health. What you eat is closely linked with your health. The right food choices can help prevent conditions such as stroke, diabetes, and heart disease.

  • Avoid Excessive Stress and Negative Emotions

Emotions like anger, frustration, and depression increase stress. While some stress is needed for life to function well, excessive stress and negative thoughts and emotions can affect your health – even if you exercise every day and eat well all the time. Exercise can reduce stress by lowering the levels of stress hormones.

  • Sleep well

Lack of proper sleep can cause multiple problems. The body recovers and regenerates during sleep at night. People who exercise regularly tend to sleep better. Even just 10 minutes of aerobic exercise can significantly improve sleep quality, especially if you do it regularly.

  • Maintain a Healthy Weight

Unhealthy body weight is certainly a big problem when it comes to health. Excessive weight leads to many problems such as diabetes, heart attack, hypertension etc. A balanced diet and regular exercise are the keys to maintaining a healthy body weight and staying fit.

  • Don’t Smoke or use Tobacco

Heart disease, mouth, throat, and lung cancer are the result of smoking and tobacco use. Smoking harms your ability to exercise and stay physically fit.

  • Limit Alcohol Intake

Studies reveal that a glass of wine a day can improve your health, but it will benefit your health to limit alcohol. Too much alcohol damages the liver and can cause throat and pancreatic cancer. So limit alcohol intake to stay fit and healthy.

  • Smile and Laugh more

A good laugh can go long away in relieving stress, improving mood and keeping you healthy. Smiling more is also considered a positive habit that can reduce stress and can improve mood.

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10 Easy Workouts to Keep You Fit While You Sit

10 Easy Workouts to Keep You Fit While You Sit Exercise or physical activity is crucial for strength and flexibility. However, today’s busy lifestyles leave little time for exercise, and we tend to become sedentary. Many Americans drive to work, sit at their desk all day, drive back home, and then sit down to relax after their long day. People who use wheelchairs or who have a limited range of motion due to arthritis, loss of feeling in the feet (often a result of diabetes-related nerve damage), or other chronic conditions also face barriers to exercise. Sitting for long periods is detrimental to health. According to a study from the University of Colorado, “Long periods of sitting are linked with obesity, cardiovascular disease, diabetes and even cancer”.
The good news is that it is possible to stay physically active as you sit! Here are ten chair exercises that can increase daily movement, burn calories, and increase energy levels and combat the negative effects of having to sit down most or all of the time. You can do these exercises anytime, anywhere – even in your office. All you need is a stable chair or a bench.

  1. Arm Circle: This exercise target shoulders and core. Sit on the chair with your back straight, legs bent at the knees 90 degrees and feet planted on the floor. Touch your shoulders with your fingers, and without moving any other parts of your body, roll your arms backward continuously in a circular motion. Make 40 arm circles dynamically.
  2. Seated Knee Extension: This exercise targets your quadriceps. Sit up straight and with your back against a chair. Feet and knees should be shoulder-width apart. Then slowly straighten your right knee, lifting your foot until it is straight out in front of you. Flex your ankle and point your toes toward the ceiling. Lower your right leg. Repeat with the left.
  3. Shoulder Shrugs: This exercise help to increase muscle mass and postural strength. Sit straight with your back against a chair. With your arms at your sides, raise your shoulders toward your ears and slowly roll them forward and down. Then, raise your shoulders toward your ears and slowly roll them backward and down. Repeat 20 times.
  4. Seated Hip Thrust: Sit on the edge of the chair and hold the armrest of chair for support. Bend legs at the knees 90 degrees with toes touching the floor. Lean back about 45 degrees—or as much as the chair allows. Pull your legs towards your chest. Extend your legs straight out in the air. Pull your legs back again towards your chest, then drop your feet without them touching the floor. Repeat the exercise 20 times. (https://www.workingmother.com/)
  5. Triceps extension: Sit on a chair or bench and hold one light weight dumbbell (or bottle of water) with both hands directly above your head. Slowly flex your elbows and lower the weight behind your head as you keep your upper arms still.
  6. Push and Pull: This exercise can be done at your desk. Put your hands on the table and push yourself backward until your arms are fully stretched. Your upper body should be as low as your arms are. Now, pull yourself to the table using your abdominal muscles. Repeat several times.
  7. Core challenge: This helps exercise your abdominal muscles. Sit on a chair with your back straight. Turn your body to the right while your legs are bent with the knees going in the opposite direction. Then turn to the other side (legs go the opposite direction).
  8. Yawning stretch: Similar to yawning, all you have to do is rest against the back of a chair and put your hands behind your head. Now, lean back even more so that your belly stretches and return to the original position. Repeat 10 times.
  9. Abdominal Brace: This activity targets core abdominal muscles. Start with sitting straight to the chair. Place one hand on either side of the seat, next to your hips. Pull your shoulders back, straightening your posture. Breathe in and relax your stomach muscles. Breathe out, drawing your stomach muscles inward. Hold this position for 5 to 10 seconds. Focus on relaxed breathing. Avoid holding your breath while your muscles are contracting. Repeat the steps 5 times.
  10. Chair Sit-Up: This workout also targets the abdominals. Sit straight on the chair and hold your hands in front of your chest, palms facing forward (as if you’re going to push something). Slowly bend forward at the waist, pulling in your abdominal muscles and keeping your back straight. As you bend forward, extend your elbows and push out with your hands, exhaling as you go. Slowly come up and return to the starting position. Repeat the steps 8 to 12 times.

On a safety note: talk to your doctor before you make any big changes to your exercise plan.

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Healthy Habits That Can Increase Your Lifespan

Healthy Habits That Can Increase Your LifespanWellness is nothing but the state of being in good health. We can call a person healthy if he/she is not only physically but also mentally fit. Significantly, our healthy practices can result in a better life and longevity. It doesn’t matter what your age is, what you have to do for better living is to maintain a good choice of habits. The actions we can take to increase health and lifespan may be quite simple. So, what are the major factors that can have an impact on your longevity? First and foremost, you have to identify your daily habits, and consider whether they are good or bad. If your choices failed to work for good health, it may be time to change your daily habits.

Research published recently in the April 30, 2018 issue of Circulation, the AHA (American Heart Association)’s journal, shows that the United States ranks 31st in the world for life expectancy among those born in 2015 even though it is one of the richest nations in the world and spends more on healthcare per person as a percent of gross domestic product than any other country. The study suggests that adults in the US who practice 5 healthy habits may live 10 years longer compared to others who follow none of the 5 habits. These 5 habits include,

  • eating a healthy diet
  • getting regular exercise
  • not smoking
  • staying at a healthy weight
  • limiting alcohol

Let’s see how these strategies can help extend your lifespan.

  1. Eating a healthy diet: What does a healthy diet mean? We know food is essential for life. But nutrient-rich foods are essential for a good diet. You have to use the food which provides proteins, minerals and vitamins. You can use wholegrain bread, pasta and cereals such as barley and oats instead of breads, cereals and pasta made from refined grains, brown rice instead of white rice, plenty of fruits and vegetables, nuts, fish etc. for good health. Remember to reduce the use of red meat, saturated fat and sugar and drink plenty of water. Avoid soft drinks, fruit-flavored drinks, and sports drinks. Limit refined carbohydrate foods such as pastries and candies as well as high-calorie foods such as potato chips, French fries, ice cream,and other sweets.
  2. Getting regular exercise: Daily exercise is a must for a healthy life. It can activate your bones and strengthen the muscles. Walking for an hour daily, running, swimming, cycling etc. can help improve your mobility.
  3. Not smoking: It is difficult to ensure a long and healthy life if you cannot control smoking. Cigarette smoking is one of the main causes of heart diseases. It also leads to high blood pressure, high cholesterol and physical inactivity.
  4. Weight control: Weight control is a major concern many people have. Obesity is a major contributor to heart disease, premature death, stroke etc. The AHA study also suggests that it is important to maintain a body mass index of 18.5 to 24.9.
  5. Moderation of alcohol: Drinking too much alcohol can result in various risky health problems. High level usage of alcohol leads to heart disease, certain cancers, and increases blood pressure. The AHA considers moderate alcohol consumption to be an average of one to two drinks per day for men and one drink per day for women. (A drink is 12 ounces of beer, 4 ounces of wine, 1.5 ounces 80-proof spirits, or 1 ounce 100-proof spirits.)

Increasing lifespan may seem beyond our control. But by following these vital habits in your daily life you can improve your health and increase your lifespan. The US research study mentioned at the beginning also suggested that starting at age 50, men are estimated to have an average life expectancy of 14 years and women are estimated to have an average expectancy of 12 years if they follow all these 5 habits. The authors point out that the American healthcare system focuses mainly on drug discovery and disease management. They are of the opinion that increased emphasis on prevention could help to more effectively control the most common and most expensive diseases including cardiovascular disease and cancer.

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October 16 is World Food Day – “Our Actions Are Our Future”

Smart Ways to Research Keywords for SEO Though an adequate amount of food is produced to feed everyone on the planet, hunger is on the rise in some parts of the world. According to a new report released by United Nations, even after nearly a decade of progress, the number of people who suffer from hunger has slowly increased over the past three years, with about one in every nine people globally suffering from hunger today. October 16 is observed as World Food Day to tackle the issue of global hunger. The focus of this observance is that food is a basic and fundamental human right. The collective action observed across 150 countries has made World Food Day one of the most celebrated days of the UN calendar.

World Food Day is celebrated every year around the world on 16 October in honor of the date of the founding of the United Nation’s Food and Agriculture Organization (FAO) in 1945. The day is celebrated by many organizations concerned with food security, including the World Food Programme and the International Fund for Agricultural Development. People around the world, come together to declare their commitment to eradicate worldwide hunger from everyone’s lifetime in this special day. The event organized on this special day also promotes worldwide awareness and action for those who suffer from hunger and for the need to ensure food security and nutritious diets for all.

According to World Health Organization, an estimated 820 million people did not have enough to eat in 2018, up from 811 million in the previous year, which is the third year of increase in a row. This emphasizes the immense challenge of achieving the Sustainable Development Goal of Zero Hunger by 2030, says a new edition of the annual The State of Food Security and Nutrition in the World report.

For a #ZeroHunger world, this year, FAO has adopted the same theme of last year – “Our Actions are Our Future”. The theme is aimed at making us understand how healthy diets play a major role in our life.

Globalization, urbanization and income growth has drastically changed dietary habits. People have moved on to diets that are high in refined starches, sugar, fats, salt, processed foods, meat and other animal-source products, shunning seasonal, plant-based and fibre-rich dishes. Busy lifestyles lead people to spend less time preparing meals at home and increasingly rely on supermarkets, fast food outlets, street food vendors and take-away restaurants, which in long-run, can have detrimental effects on health and wellbeing.

To make healthy eating and #ZeroHunger a way of life, FAO offers a simple recipe which includes the following:

  • Diet choices: FAO supports countries in the development, updating and implementation of dietary guidelines to make sure people get enough nutrients to be healthy and prevent chronic disease. These guidelines also used to develop nutrition policies and education programs:
    • Eat plenty of fresh, ripe and seasonal vegetables
    • Add more legumes, nuts and whole grains to your diet
    • Reduce your intake on refined starches, sugar, fats and salt
    • Try not to eat excessive amounts of meat and other animal-sourced products.
    • Include nutritious ‘brown’ foods instead of refined ‘white’ foods
    • Be careful while having fatty foods, because, unsaturated fat are better than saturated and trans-fats
  • Planet Choices: While having healthy foods, it’s also important to consider the environmental impact of the foods we eat. According to FAO, the planet choices to follow are:
    • Try to avoid buying foods that have excessive amounts of packaging
    • To support biodiversity, diversify your diet – go traditional, local and seasonal
    • Eat sustainably sourced fish – it is an indispensable source of protein, vitamins, minerals, and polyunsaturated omega-3 fatty acids, which are generally not found in staple foods.
    • Avoid wastage
  • Life Choices: The following life choices can lower rates of obesity and eating disorders in youth:
    • Eating in company and cooking at home are important for your health and that of your children.
    • Learn to read labels – understanding labels can help you choose a healthy diet. Food labels provide information on energy, salt, sugar, fat, etc. and help us to determine how nutritious a product is. They also tell us whether it’s safe to eat or not by mentioning “best before” date or “use by” date
    • Be a critical consumer and don’t let packaging or advertising sway you
    • Exercise for at least 30 minutes every day
    • Ask for healthier meal choices
    • Share your knowledge and respect for food

Celebrate #WorldFoodDay by sharing your individual action for #ZeroHunger or join the call by developing a group event or activity.

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Tips to Keep You Healthy in Autumn

Tips to Keep You Healthy in AutumnAutumn has arrived! As the temperature becomes cooler and the days get shorter, making some changes in your lifestyle can prevent many diseases and help you healthy. Here are tips to boost mental and physical wellness in the fall:

  • Eat healthy: Make sure you eat nutritious food. Include lots of seasonal fruits, vegetables, and whole grains in your diet. Try plant based protein (such as black beans or soy) which is a good substitute for animal protein. It is recommended that you eat at least 3 cups of beans a week. Beans are rich in protein, iron, folic acid, fiber, and potassium. Including lima beans, green beans or any other variety of beans in your diet in the fall can help you stay fit and healthy.
    Fall is the perfect time to try healthy soup recipes. Experiment with nutritional powerhouse spices like turmeric, Ceylon cinnamon and ginger. Cut back alcohol intake and limit sugary soft drinks as can lead to obesity and other health problems. Include seasonal items such as apples, Brussels sprouts, parsnips, pears, rutabaga, cauliflower, squash, pumpkin, sweet potatoes, turnips, pomegranates, dates, kiwi, grapefruit and tangerines in your diet.
  • Stay active: Whatever the season, don’t ever skip your exercise routine. Even as the weather becomes cooler, avoid being lazy and exercise regularly. Physical activity can keep your heart and lungs in good condition, reduce the risk of many illnesses, and even ease pain. Exercise protects the bones by strengthening the surrounding muscles and improves balance, both of which reduce risk of falls. According to the CDC, the ideal amount of exercise for health is 5 hours per week of moderate activity, such as brisk walking, or 2.5 hours of vigorous movement, such as jogging, along with resistance training at least twice a week.
  • Enjoy the great outdoors Spend time on outdoor activities – options include taking a nature walk, jogging, running, cycling, and swimming or in mind-body workouts such as yoga, Pilates or tai chi. Being outdoors provides a way to stay active, energizes you, and boosts vitamin D levels.
  • Take a Vitamin D supplement: We get most of our Vitamin D from the sun. However, we tend to spend more time indoors in the colder season, and have less contact with the sun’s rays. If you find you are not getting outside much, talk to your doctor about taking a Vitamin D supplement.
  • Keep your immunity up: When it’s cold, drinking enough water will help you stay hydrated and boost your immune system. Wash your hands often to avoid falling sick and spreading germs. To protect against flu, get your flu shot each year in the fall.
  • Get enough sleep: Get at least 7 to 8 hours of solid sleep. Lack of sleep can affect the immune system and increase the risk of illnesses and falls.
  • Moisturize: Colder temperatures can make your skin dry. So use a good moisturizer. Also don’t forget to wear sunscreen and take other protective steps when you are outdoors.
  • Don’t miss your regular health check up: Check your blood pressure, cholesterol, and blood sugar levels. Knowing your numbers will help you understand your risk for many serious medical conditions and take early action.
  • Dress in layers: We have to be well-prepared for a weather change, especially if it’s colder climates. Wear layers and protect your body from the dropping temperature. Make sure you have gloves, a scarf, ear muffs, a winter coat, warm socks, and boots.

Autumn and winter are considered nature’s way of telling us to slow down. So take time out for yourself, relax, and practice self-care.

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Importance of Personal Hygiene at the Workplace

Importance of Personal Hygiene at the WorkplaceFrom a young age, we all are taught to practice good personal hygiene because it can help us in many ways and is also necessary for personal, social, health, and psychological reasons or simply as a way of life. Upholding hygiene at the workplace is also very important. The impact of poor hygiene on a workforce is not only unfortunate for the individuals affected, but can also have a negative effect onthe business as a whole. Absence of hygiene is believed to account for most new-world sicknesses. Keeping a decent standard of hygiene can prevent the development and spread of contaminations, illnesses, and infections.

Here are the reasons why every employee needs to take workplace hygiene seriously:

  • Unhygienic habits will affect others: Workplaces with a large number of people are generally crowded. If an employee does not have good hygiene, it can affect them as well as others by leading to the spread of infections across the office.
  • Good hygiene increases your productivity: “A healthy body is the home of a healthy mind”. A person with proper personal hygiene will be efficient at work also. They would be highly organized employees. They will find time to maintain a personal hygiene routine and make sure that they look neat, clean and confident. On the other, people who do not practice good personal hygiene are usually lazy and might make a lot of mistakes and not meet the deadlines. Following workplace hygiene policies would act as a catalyst to improve the productivity and would make you an organized employee.
  • Earns you respect: A person who keeps himself/herself neat and clean all the time tend to have an appealing personality. Poor personal hygiene can affect other employees in the office and affect your personality and how others perceive you. Moreover, if you show respect to the environment where you and other employees work, you will be appreciated for your behavior and earn everyone’s respect.
  • Promotes a good physical appearance: With a proper personal hygiene, your physical appearance will be polished and professionally appealing.
  • Protects you against various diseases: Many infections and diseases can be prevented by maintaining appropriate personal hygiene.

There are several things you can do to ensure personal hygiene at work:

  • Washing hands before eating or serving anything
  • Keep hand sanitizer and facial tissues near your work desk
  • Wash your hands thoroughly after each restroom visit, to prevent contaminating your hands.
  • Bathe or shower regularly – every day before work, or every night before you go to sleep.
  • Wear clean clothes
  • Regularly wash and cut your hair to keep a neat appearance. If your company’s personal hygiene workplace policy has hair-specific rules, follow them.
  • Visit the dentist at least once a year to diagnose and correct any oral health issues you have, as it might lead to bad breath, and some can cause serious health problems.
  • Motivate your colleagues to keep the environment neat and clean
  • If you tend to sweat a lot, wear deodorant or antiperspirant daily, instead of smearing on perfume.
  • Avoid wearing too much perfume or cologne; though it may smell nice to you, it may cause the allergies in people working near you.

Maintaining personal hygiene in the workplace will help promote a positive working eco-system in the workplace, where employees are themselves comfortable and it is more comfortable for other people to be around them.

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Celebrate World Heart Day on September 29

Celebrate World Heart Day on September 29World Heart Day (WHD) is observed on the 29th of September every year in order to raise awareness about cardiovascular disease (CVD), including heart disease and stroke. CVD is the world’s leading cause of death claiming 17.9 million lives each year. Created by the World Heart Federation, WHD highlights the actions that individuals can take to prevent and control CVD.

This year, the theme of WHD is “My Heart, Your Heart”. We need to make a promise to ourselves, our family, our loved ones and our children to live longer, better, heart-healthy lives.

  • A promise to our families: To cook and eat more healthily
  • A promise to our children: To exercise more and help them to be more active, to say no to smoking and help our loved ones to stop
  • A promise as a healthcare professional: To help patients give up smoking and lower their cholesterol
  • A promise as a policymaker:To support policies that promotes healthy hearts
  • A promise as an employee: To invest in heart-healthy workplaces

In short, cook healthier, quit smoking and other harmful activities, exercise more and say yes to a better life for you and your family.

An estimated 17.9 million people died from CVDs in 2016, representing 31% of all global deaths. Of these deaths, 85% are due to heart attack and stroke. World Heart Day aims to drive action to educate people that by controlling risk factors such as tobacco use, unhealthy diet and physical inactivity, at least 80% of premature deaths from heart disease and stroke could be avoided.

So, for MY HEART, for YOUR HEART, for ALL OUR HEARTS, make simple promises such as:

To eat healthy and drink wisely

  • Add plenty of fruits and veggies, grains, and foods high in omega-3 fatty acids to your diet
  • Cut back on sugary beverages and fruit juices, instead drink water or unsweetened juices
  • Keep the amount of alcohol you drink within recommended guidelines
  • Try to limit processed and prepackaged foods that are often high in salt, sugar and fat
  • Make healthy school or work lunches at home
  • Reduce intake of salt, saturated fats, sweets, and red meats

To get more active

  • Aim for at least 30 minutes of moderate-intensity physical activity 5 times a week or at least 75 minutes spread throughout the week of vigorous-intensity activity
  • Involve in day-to-day activities such as playing, walking, housework, dancing, because they all count.
  • Take the stairs instead of the elevator, walk or cycle instead of driving
  • For more motivation and fun, exercise with friends and family
  • Note down or use a pedometer to keep track of your progress

To say no to smoking

  • This is one of the best decisions to improve heart health
  • Risk of coronary heart disease is substantially reduced within 2 years of quitting,
  • Exposure to secondhand smoke is also a cause of heart disease in non-smokers. So quitting will not only improve your health but that of those around you
  • Ask for professional advice if you’re having trouble stopping

To maintain a healthy weight:

  • Being overweight increases your risk of heart disease.
  • Calculate your body mass index (BMI) and take steps to reduce weight.
  • Ask your doctor what your weight should be and how to get there.
  • Regular exercise and a balanced diet can help you reach your ideal weight.

“Make a Promise and Be a Heart Hero”. For more information, visit www.world-heart-federation.org.

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August is National Wellness Month

August is National Wellness MonthAugust is observed as National Wellness Month and is all about focus on self-care, managing stress and promoting healthy routines. The goal of self-care is paramount because today’s lifestyles lead to intense stress and most people are too consumed with technology to make time to care for themselves.You need to make it a habit to take good care of your body, mind, and soul to stay healthy, fit, and resilient. Even small, daily acts of self-care can contribute to a lifetime of wellness.

National Wellness Month was an initiative founded by Lisa Michaelis, the creative, entrepreneur behind the B2B spa trade show Live Love Spa. Completing its second year, this initiative wanted to connect consumers to amazing spa and wellness experiences and products at accessible prices. Research has shown that self-care helps manage stress and promotes happiness. People who neglect their own needs and forget to nurture themselves are at danger of deeper levels of unhappiness, low self-esteem, and feelings of resentment (www.verywellmind.com). So, make your wellness a priority this August. Here are some activities and practices that support your wellbeing and help you to sustain positive self-care in the long-term.

August is National Wellness Month

Whether you challenge yourself to a new yoga pose or try a different spa treatment, making a small change and impact your health in positive ways. See which self-care tactics work best for you, learn how to use these strategies, and include in your regular routine-not just this month, but always.

To show your participation in National Wellness Month, proclaim “I choose wellness” with a photo and post it on social media.

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12 Best Practices for Teeth and Gum Care

12 Best Practices for Teeth and Gum CareOral health is not about just preventing tooth and gum cavities. It is well known that there is an association between the health of a person’s mouth and their overall health (www.medicalnewstoday.com). Poor dental hygiene leads to tooth decay and gum cavities, which without treatment, can lead to pain, tooth loss and problems with self-confidence. It can also take a toll on your overall health by causing malnutrition, speech problems, and other challenges in work and personal life.

Usually, tooth decay and gum diseases are caused mainly due to a sticky substance that forms on your teeth called Plaque. When this substance stays on your teeth too long, it can lead to tooth decay and gum disease. Proper and regular brushing and flossing can help get plaque off your teeth and keep your mouth healthy.

With proper care, your teeth and gums can stay healthy throughout your life. Here are 12 best practices for healthy oral care:

  1. Brush your teeth at least twice a day with a fluoridated toothpaste. Fluoride helps harden tooth enamel and reduces risk of decay.
  2. Try to brush after every meal. Wait 30 minutes after eating before brushing, because this will allow any enamel that softened from acid during eating to re-harden and not get brushed away.
  3. Brushing teeth should at least take 2 to 3 minutes. Choose a toothbrush with a small head for better access to back teeth. Also give your tongue a few gentle brush strokes, brushing from the back of your tongue forward to remove bacteria – this freshens breath.
  4. Try to use soft bristles, as they are kinder on your gums.Remember to change your toothbrush with a new one every 3 to 4 months to avoid spread of bacteria.
  5. Rinse your mouth with an antiseptic mouthwash at least once a day to kill bacteria that cause plaque and early gum disease. Use a fluoride rinse as it can help prevent teeth decay and cavities.
  6. Another important practice in oral care is flossing. It can remove plaque and bacteria from between the teeth, where a toothbrush is unable to reach. It can also help prevent bad breath by removing debris and food that has become trapped between the teeth (www.medicalnewstoday.com).
  7. Cut back on dark drinks such as coffee, cola, black tea or red wine and other acidic foods, because these drinks or foods can cause teeth stains and color changes. Food acids soften tooth material and dissolve the minerals in tooth enamel, causing cavities. So keep an eye on your eating habits.
  8. Minimize the intake of candies and caramel sweets that stimulate the growth of bacteria in the mouth.
  9. Quit smoke or chewing tobacco.
  10. Protect your teeth from injury by wearing a mouthguard or full-face helmet when playing sports.
  11. Avoid using your teeth to crack nuts, remove bottle tops or rip open packaging, because such practices can cause chipping and even breakage.
  12. Get your routine dental check up and cleaning. This will tell if you have any dental or oral condition and help you get timely treatment. You should also visit your dentist if you have a dental problem such as a toothache or bleeding gums.

Practicing good dental care from childhood to later life is important to keep teeth and gums healthy. Along with regular brushing and flossing, maintaining a healthy diet can also help prevent cavities, gum disease, and other dental issues. Include calcium-rich food, such as dairy products and high-fiber vegetables, to keep your teeth strong and healthy.