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