| 1. Give up smoking | | | | you awakeAvoid drinking alcohol close to bed |
| | | | time - consuming alcohol actually REDUCES the |
| Quit smoking. It is THE single best thing | | | | quality of sleep, and can leave you feeling |
| you can do for your health. Cigarettes | | | | tired by lunch time the next dayAvoid |
| contain around 400 toxic substances and 60 | | | | Nicotine close to bed time - its a stimulant |
| known or suspected cancer-causing agents, not | | | | like caffeine and can lead to poor sleep and |
| forgetting the aging effects that cigarettes | | | | even nightmares - just one more reason to |
| have on the skin. Don't fall for the 'my | | | | give up smoking!6. Five portions a day |
| grandma smoked 40 a day and lived till she | | | | |
| was 93 years old' mind set - this may well be | | | | After giving up smoking, the next best thing |
| true for 1 in 100,000 cases, but the other | | | | you can do is eat at least five portions of |
| 99,000 all died of lung related diseases.The | | | | fruit and Vegetables a day. Organic food is |
| scientists have finally agreed on this one. | | | | recommended, however, this can be more |
| There is irrefutable evidence that smoking | | | | expensive than non-organic. The body is a bit |
| causes serious harmful effects to human | | | | like a car in that it requires certain |
| health and, since the early 60's when the | | | | essentials to keep it working |
| first announcements were being made, there | | | | effectively.Editors comment:If you forget to |
| has been a steady increase in the number of | | | | put oil in a car engine or top up with Diesel |
| people trying to give up smoking. There are | | | | instead of gasoline it will break down |
| still many teenagers who continue to smoke | | | | eventually, the same principle applies to the |
| because of peer pressure and the need to | | | | human body. Keep filling the body with |
| portray a more adult image, hopefully this | | | | rubbish (too much junk food, not enough real |
| number will reduce over time.For those who | | | | nutrition, water and exercise) and it will |
| struggle to give up the 'weed' here are a few | | | | start to deteriorate and eventually disease |
| techniques for helping you to stop once and | | | | and ill health can set in.7. Practice safe |
| for all:Nicotine Replacement Therapy - | | | | sex |
| patches, gum, nasal spray, Micro-tab, | | | | |
| Lozenge, | | | | This is becoming ever more important in |
| InhalerHypnotherapyAcupuncturePrescription | | | | modern times. Unless you are in a long-term |
| medication - such as ZybanWillpower !2. Get | | | | monogamous relationship, always remember to |
| Moving ! | | | | use a condom (male and female types are |
| | | | available) during sexual intercourse.Condoms |
| Move move move...our bodies are designed to | | | | are available free from some health centers, |
| move, so do yourself and your heart a favour | | | | or you can buy condoms from your local |
| by walking at every opportunity. Instead of | | | | superstore or pharmacy. Birth control pills |
| taking the car to work, try walking or use a | | | | and other methods of contraception do not |
| Bicycle and leave the car at home. Even if | | | | offer any protection against HIV/AIDS or any |
| you live a long way from the office you can | | | | other sexually transmitted disease or |
| always drive some of the way and walk or | | | | infection.8. Reduce your intake of unhealthy |
| cycle the rest.Try taking the stairs in work | | | | food |
| instead of using the elevator, not only will | | | | |
| this reduce your stress levels but its also | | | | Nutrition Matters!Anyone can fill their |
| good for the heart and lungs and will burn | | | | shopping basket with processed foods and high |
| calories! If you work at a desk for long | | | | fat low nutritional value foods, its often |
| periods, try and take regular breaks and walk | | | | cheaper to do so. Learn to be choosy about |
| around for a few minutes.3. Wear a seat belt | | | | what you buy for the weeks food shop, try to |
| | | | choose plenty of natural products with low |
| Buckle up. Statistics clearly show wearing a | | | | salt and sugar content, this will reap |
| seat belt saves thousands of lives every | | | | benefits over time. Try to avoid the obvious |
| year, adds longevity and help prevent | | | | such as fried foods, burgers and other fatty |
| potential serious injury in car accidents. | | | | meats like pork, bacon, ham, salami, sausages |
| Simply wearing a seat belt will increase your | | | | etc. If possible buy low fat versions of |
| chance of surviving an accident by 45%.Don't | | | | dairy products such as skimmed or |
| subscribe to the "I don't need a seat belt - | | | | semi-skimmed milk and 'light' butters and |
| ive got air bags all round" mind-set. Sure | | | | margarine's. Include a few Macadamias in your |
| the airbags increase the effectiveness of the | | | | shopping basket, they are the best natural |
| protection but seat belts work WITH Air bags | | | | source of monounsaturated fat and great for |
| to protect occupants. Air bags alone are not | | | | reducing cholesterol.Editors comment:Some |
| enough to safeguard occupants.4. Take time | | | | people are sensitive to certain food types, |
| out...reduce your stress levels | | | | for example Milk, Dairy products and Wheat. |
| | | | If you feel some products are upsetting you, |
| Stress can be a killer, even low levels over | | | | speak to your Doctor and he/she may be able |
| a long period of time can cause health | | | | to arrange some food sensitivity tests. Food |
| problems. Spend quality time each day doing | | | | sensitivities or Allergies can cause havoc on |
| something relaxing and enjoyable which will | | | | the immune system and create very unpleasant |
| help to reduce your levels of stress. Try to | | | | affects on the body.9. Reduce your exposure |
| avoid spending time with people who raise | | | | to pollution |
| your stress levels, and avoid stressful | | | | |
| situations at work where possible.Here is a | | | | It is estimated that 100,000 people a year |
| list of ways you can try to relax:Soak in a | | | | die prematurely from respiratory and heart |
| hot tub with some relaxing oils or herbs | | | | conditions that dirty air causes or has made |
| | | | worse. Levels or Air pollution can be 2-5 |
| Listen to some relaxing music | | | | times higher in your home than outside, and |
| | | | sometimes up to 100 times higher.Open your |
| Walk along the beach for at least 30 minutes | | | | windows at home on a regular basis to |
| | | | ventilate the property correctly, this is the |
| | | | best way to get rid of pollutants in the home |
| Take your dog for a walk | | | | and it also reduces the chances of mould |
| | | | growth. Get your boiler checked once a year |
| Play games with childrenMeditate - this can | | | | to ensure no Carbon Monoxide leaks.If you |
| be simple breathing exercises focusing on a | | | | don't have them already, plant some trees at |
| sound or something visualListen to relaxation | | | | the back of your property, they'll provide |
| tapesWatch a funny movie with a friendHave a | | | | shade so you wont need to use the Air |
| gentle workout and a swim at the gym followed | | | | conditioning as much and they soak up Ozone, |
| by sauna/JacuzziHave a massageGo on | | | | nitrogen dioxide and other pollutants from |
| vacation!5. Sleep Well | | | | the air. Choose varieties such as Ash, |
| | | | Mulberry, Cheery and Tulip.10. Laugh More! |
| Are you sleeping well? If not here's a few | | | | |
| tips to help you get that good nights | | | | There is gathering evidence that laughter |
| rest:Maintain regular go to bed and wake-up | | | | can improve health and fight off heart |
| times, including weekendsSleep on a | | | | disease. The healing power of laughter is |
| comfortable mattress (they should be checked | | | | said to reduce pain and stimulate immune |
| and if necessary replaced every 10 years) and | | | | function in patients with cancer, Aids or |
| get some decent pillowsMake sure you create a | | | | Diabetes.15 minutes of laughter a day is the |
| good sleeping environment in your bedroom - | | | | recommended minimum so try to watch a funny |
| the room needs to be dark, quiet, cool and | | | | movie or show with a friend. Try to take life |
| free from noises and distractionsTry not to | | | | less seriously and be more light-hearted when |
| eat anything 2-3 hours before you go to | | | | relating to others, you'll find laughter is |
| bedAvoid drinking caffeine drinks (tea, | | | | infectious and good at reducing levels of |
| coffee, soda's) before sleep, they can keep | | | | stress too. |