50 Health Tips
1. Breakfast is the most vital meal. It should not be missed in order to
refuel your body from functional metabolic changes during long hours
of sleep. It is best to include carbohydrates, fats and proteins for an
ideal nutrition such as combinations of fresh fruits, bread toast and
breakfast cereals with milk.
2. Maintain a well balanced diet for a healthy living. A well balanced diet
is eating different kinds of nutritious foods in proportion. It will boost
your energy and will improve your welfare. Excessive as well as
deficiency of specific vitamins and minerals can also cause undesirable
effects to your health.
3. Be conscious on how much salt you take in during snacks and meals.
The table salt is sodium chloride which is widely used as flavor
enhancer. High sodium intake is a risk factor for diseases like high
blood, heartburn, osteoporosis and other cardiovascular diseases.
Limit sodium intake by just reducing your consumption of salty foods
without taking the option of salt substitutes.
4. Stay away from buffet or eat-all-you-can meals because it will possibly
tempt you to eat too much to get a fair value of what you have paid.
Otherwise, you can go for nutritious foods such as fresh fruits,
vegetable salads and low fat foods. Stand firm and resist your craving
to refill your plate for the second time.
5. Limit intake of processed foods as in canned goods, refrigerated and
dried foods. The food processing alters the natural components of the
foods which make it less beneficial to the body. The use of chemicals
to preserve, control and enhance the flavor can be more damaging to
the systems of the body than enhancing health.
6. Consider eating whole foods. Whole foods are nutritious foods having
its natural compounds intact. It is neither processed nor refined. It
does not contain added chemicals such as flavorings, preservatives
and other ingredients. Start eating whole foods by adding slices of
fresh fruits and vegetables to each and every meal.
7. The best and healthy way of preparing poultry for a meal is to remove
the visible skin and fats prior to cooking. Roast, bake or broil poultry
instead of deep frying to prevent oil absorption. Among the parts, the
chicken breasts contain high protein and low fat which make it the
better choice cuts.
8. Water is vital to sustain a healthy life. It is recommended to drink at
least 8 ounces of 8 glasses of water every day. It aids the cells,
tissues and organs to function normally. Body water deficit or
dehydration can cause serious damage to kidneys and other organs
which may result to mental confusion, coma and even death if not
given medical intervention immediately.
9. Maintain a low fat diet. Foods that are naturally low in fats are fruits,
vegetables, beans and grains. Make sure to check the product labels
you buy from the market. Fat content label per serving should not be
greater than 2 to 3 grams. It is best to choose fat content of 1 gram of
fat per 100 calories.
10.Supplement your body with iron nutrition. Iron can only be taken from
food sources such as red meats, fish, poultry, cereals, leafy vegetables
and raisins. It serves as a fuel to energize our body by helping in red
blood cells production. Take iron-rich foods with Vitamin C for an
effective iron absorption.
11.Eat banana for breakfast is an effective weight loss plan known as
Miracle Morning Banana Diet. In this diet plan, all you need is to eat
banana for breakfast; drink adequate water; no more eating after 8:00
PM and sleep before midnight. It is proven to be effective since
bananas increase metabolism.
12.Include high-fiber foods in your diet plan. It is a simple means to
maintain health and physical fitness. High-fiber foods can be found in
whole foods such as fruits, legumes, nuts, grains and vegetables.
Fiber contents can help enhance your energy and will keep you away
from diseases such as cardiovascular disease.
13.Carbohydrates do not increase weight. It is not advisable to cut down
carbohydrates intake because it is the primary food source of energy
and contains low fat. The side dishes eaten with rice and the spreadsplaced in the sandwiches are the ones that need to be limited if losing
weight is your goal.
14.Treat yourself for a non-fat yogurt and combine it with your favorite fruit
slices. Dairy products such as yogurt are naturally rich in Calcium to
strengthen bones and vitamin A which plays a great role in making our
skin beautiful. Non-fat yogurt also contains friendly bacteria known as
probiotics to enhance digestive processes.
15.Drink orange juice or eat orange every day. Citrus fruits are high in
Vitamin C that can enhance our immune system which improves our
resistance to infection. It also facilitates in the absorption of iron for the
prevention of anemia. Other sources of vitamin C include berries,
tomatoes, kiwi and green leafy vegetables.
16.Enjoy eating steamed oysters. Oysters are rich in zinc. Zinc is needed
for the production of cells and repair of tissues. It also helps in the
normal functioning of the immune system and the reproductive system.
Zinc can also be found in other food sources such as beef and pork.
17.To have a brighter and healthier eye, eat foods rich with vitamins A, C,
E, beta-carotene and lutein. These are all antioxidants that can
decrease your risk of eye problems especially the age-related macular
degeneration which can cause blindness as you grow old. It can all be
taken from green leafy vegetables.
18.Don’t eat if you are not hungry. It will cause you a lot of weight. The
moment you feel hungry, drink water because sometimes we respond
to our thirst by eating. After drinking and you still feel the same way,
eat but don’t overdo it. It slowly and enjoy your food without adding
any more foods to your plate.
19.Control yourself from eating too much during holidays and parties.
Foods prepared can be very mouth watery but you need to resist it by
staying away from the preparation. As much as possible, set in your
mind that you need to eat only nutritious foods at a non excessive
amount.
20.Be conscious of what you are drinking. Sodas, coffee, energy drink
and alcohol drinks contain a lot of calories. It concentrates more on
making your belly fats bigger. When you feel thirsty, the cheapest and
most helpful for your body is to grab a glass of water or diluted freshly
squeezed juice instead.
21.Junk foods literally means useless. It does not do any good to your
body. It is high in sodium, calories and a lot of chemical ingredients to
attract buyers with the artificial flavoring. Instead of buying junk foods
for your snacks and break time, substitute it with nutritious fruits and
vegetables.
22. Reduce your sugar gradually in your hot or cold drinks until you don’t
need it anymore. White sugar does not contain any vitamins or
minerals, and brown sugar contains a very small amount of no
nutritional importance. Sugar and honey are also fattening and can
cause tooth decay.
23. Give fruit or toys instead of giving candies and sweets to children as
present or reward. Children as young associative learners will later
associate harmful foods with good events. This might overshadow
their thinking about the true value of a healthy and nutritious diet. As
much as possible, practice a healthy lifestyle with the young ones.
24. It is important to be careful of how much you eat. Know the intended
number of servings of packed foods before eating. Some packed
noodles can be small in packages but it sometimes prepared for two or
more persons. Others fail to realize this and eat the whole pack of
noodles making their calories and food intake double.
25. Eat more fish. White fish is low in fat and oily fish has high omega 3-
fatty acids. Fish oil or the omega 3-fatty acids are unsaturated oil that
cannot be found in other food sources. It will help the body combat
cholesterol and will help maintain a healthy heart function.
26. Omega 3-fatty acid is beneficial in getting rid of cholesterol but for
those who do not like to eat oily fish can substitute Flaxseeds instead.
It is a composed of Omega 3 fatty an acid which is available in different
nutrition store. You can take this once a week as your food
supplement.
27. Be careful of what you buy in the grocery store, an attractive food
package and expensive price does not necessarily mean that it is
healthy. Famous product endorsers can also be very convincing but
you should not believe everything you see and hear from them. It is
best that you have your own knowledge of what is good for you.
28. The most important thing to know about allergy is the allergen.
Allergens are substances that trigger allergy which can be in the form
of dust, pet’s hair, scents, pollen and smoke. Trace the pattern of your
allergy. Sneezing after cleaning your house might mean that your
allergens are dust.
29. Do an elimination dieting if you suspect that you are allergic to foods.
Do this gradually by eliminating each food you usually eat for a period
of 2 to 4 weeks to see changes. The process will be repeated in an
opposite manner by introducing again the eliminated food to see if
allergic symptoms will be manifested.
30. The best way to deal with food allergy is to avoid its triggering factor.
Check food labels carefully for additives that can cause you allergic
reactions. If you suspect that a specific additive can cause you the
allergy, avoid those as much as you can. Consider fresh and
unprocessed foods.
31. Monitor your food intake by keeping a diary. List down all your
activities including all the foods you eat. Take note if when your
allergies begin to show. It may establish a connection between your
allergic reactions and a particular food, or something like scents, soap,
cosmetics, clothing that you wear or your pet’s fur.
32. Don’t hesitate to ask the ingredients of the menu when eating at
restaurants, parties or when eating foods prepared by someone else.
It is important to know this information for your own safety and
precaution. Always bring with you antihistamines or anti-allergy drugs
as prescribed by your doctor for emergency cases.
33. If possible, wear an ID bracelet that indicates your allergy. This will
help other people know what triggers your allergic reactions in cases of
emergency. You may also consider telling your family members,officemates and friends about your allergies before going to a buffet. In
this case, they can alert you of the food you should not take.
34. It is important to seek help from experts such as allergist or
immunologist for better diagnosis and treatment of your allergies. They
may perform several tests to identify the specific triggering factors.
They will also provide you medical prescription suited for you.
35. It is best to check if you manifest signs and symptoms of allergies in
the widely known food allergens such as soy, milk, peanuts, sea foods
and eggs. If it cause you itchiness, sneezing, swelling and hives; keep
it away from your home and avoid these as much as possible.
36. As soon as you discover that you have food allergy, you need to adjust
your meal plan as well as your nutritional intake. By getting rid of the
triggering foods, you may need to supplement the nutrients lost. Diet
modifications are necessary but still observe a well-balanced diet to
maintain a healthy body without the food that triggers your allergy.
37. Sometimes the food allergens are your favorite foods which could be
more difficult for you to get rid of. Try to condition your mind that foods
and additives that can trigger your allergies are not edible. In this way,
you can gradually avoid temptation of eating or tasting bits.
38. It is better not to eat any kinds of nuts even if you are aware of the
specific type of nut you are allergic to. Determine carefully the content
of what you are buying because nuts are not only present in some food
products but are also used as ingredients in shampoos, soaps and
lotions.
39. Stress, tension and anxiety can also trigger allergies. Try to determine
the causes and deal with it by relaxation, meditation, reflection and
other kinds of coping technique. Drink milk before sleeping at night it
can greatly contribute to a good rest thus decreases your potential to
be stressed out.
40. Always be ready because allergic reactions may occur anytime and
anywhere. Imagine different situations in advance about having allergy
and how you can handle it if you are away from your home. This willhelp you prepare and think for your safety first than panic and not do
anything at all.
41. If your children have food allergies, teach them not to accept any food
given by their friends, classmates or anyone without your confirmation.
Let them know what they are allergic to and the symptoms they will
manifest in order for them to seek help from adults or their school clinic
when it occur.
42. Avoid all kinds of milk and dairy products if you have milk allergy.
Make sure to have an alternative nutrition or substitute milk nutrients by
eating calcium rich foods and Vitamin D. Consider eating more
spinach and broccoli or talk to a dietician to provide you with a more
planned diet.
43. Supplement yourself with vitamin C. Vitamin C functions as a natural
anti allergy. A recommended intake of 1000 mg of vitamin C taken two
times a day can be a natural treatment for the relief of your allergies
and asthma. It should be taken from fresh citrus fruits not canned juice
or processed foods.
44. Taking a bath before going to sleep at night is recommended for those
who have allergies with pollen. It is difficult to avoid pollen but reducing
your exposure can be attainable. Stay inside especially on hot, dry and
windy days. Always close your windows and doors with your air
conditioner on.
45. A carpeted floor is not recommended for those with dust allergies. It
will trigger sneezing and itchiness continuously. Otherwise, purchase a
vacuum cleaner to clean it more often. Bed covers should also be
changed often to keep from setting in. Leaving your footwear outside
your room is also a good idea to prevent more dust.
46. It is best not to share your bedroom with your pets especially if you
have allergies. Place them in a separate room to avoid inhaling their
hair and dead skin cells. Sometimes others who have different type of
allergy may develop allergic reaction to pets more often to those who
share bed with their pets. 47. Wear gloves and mask when dusting or cleaning your house to
prevent inhalation of dust. Keep your stuffed toys or place them in a
sealed plastic wrap. Always wash floor rags to prevent growth of
molds. Make sure to vacuum or clean under your bed and always use
a damp cloth to wipe dust off.
48. For skin allergies such as contact dermatitis, you should know the
surface or texture that you are allergic to. Most common causes of
skin allergies are fake jewelries, leather-made materials and metals. If
you are allergic to these, make sure that you will place a cloth or cover
to prevent a direct contact to your skin.
49. Wash skin surface with cool water and mild soap immediately after you
developed rashes and itchiness from a known chemical irritant. Don’t
scratch to prevent wound and further infection. You may use calamine
lotion to treat itchiness but not in the face area or near the eyes. If
rashes will continuously develop, seek for medical help.
50. Have a daily workout or exercise – Exercising and a daily workout will
not only give you a healthy body but also help in purifying your body
and mind through the release of your aggressive endorphins and
emotions. Through exercise, you can take in more oxygen allowing
your body to pump blood faster.
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