POSTURE

Your posture, good or bad, directly affects your health. Bad posture has its attendant health problems which include chronic back and waist pain, neck pain, headache, tingling sensation in the limbs and fatigue. Postural imbalance also has its mental and psychological effects as well. It affects your self-esteem and confidence. To improve your posture, you have to be aware of your posture at all times. Pay close attention to how you sit at your desk or in your car, how you sleep in bed and how you stand in public places.

 

  • SITTING POSTURE:The height of your chair should be positioned such that your arms are parallel to the ground when placed on your desk. Get a foot rest if your feet are not touching the ground after this adjustment. Ensure your ankles and your knees are at right angles. Sit in the chair such that your hips are drawn up properly. Your shoulders should be rolled back and your upper back slightly tilted and resting on the back rest, thereby putting its weight off your waist and lower back. When you need to use the keyboard, draw your chair close enough to the desk such that you still maintain this posture and don’t have to bend forward. Also remember: don’t stare at the screen for more than fifteen minutes at a time and get up to walk around at least once every half-hour.
  • STANDING POSTURE: Stand erect, stand tall. Ensure that your ears, shoulders, hip, knees and ankles are on the same vertical line. Spread your shoulders; avoid arching your back or pushing out your belly. Stand with your legs slightly apart to accommodate the width of your hips. Let your hands hang naturally by your sides. It is good to primarily bear your weight on the balls of your feet but if you will be standing for a long time, shift your weight from the toes to your heels or from one foot to another at regular intervals. As much as you can, avoid wearing high-heeled shoes.
  • SLEEPING POSTURE:Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your comfort is important. Sleep with at least 2 pillows. If you are sleeping on your side, place a pillow between your legs. If you are sleeping on your back, keep a pillow under your knees. Use a head pillow that is not too high or low for you. It should support your neck such that it will be well aligned with your body. Avoid sleeping on your stomach.

             

               

PREVENT HIGH BLOOD PRESSURE

Research has shown that people whose diet is rich in potassium (vegetarians for example) are less likely than others to develop high blood pressure.

Calcium is also beneficial. Fortunately, potassium and calcium are abundantly present in a large variety of foods.

 

Fruits, vegetables, beans, fish, fowl and lean meats are full of potassium.

Such fruits include: apples, avocado, bananas, grapes, guava, pineapple, watermelon, pears, mangoes, oranges, and papaya.

 

Calcium is a little more restricted. Foods rich in calcium usually also contain large amounts of sodium and fat, which can increase blood pressure.

However, moderate amounts of milk are recommended, as well as yogurt, almonds, bananas, grapes, broccoli, potatoes, beans, tofu and sardines.

6 Reasons to Drink Water

6 Reasons to Drink Water

Think of water as a nutrient your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day.

Fluid losses occur continuously from skin evaporation, breathing, urine, and stool and these losses must be replaced daily for good health.

When your water intake does not equal your output, you can become dehydrated. Fluid losses are accentuated in warmer climates, during strenuous exercise, in high altitudes, and in older adults whose sense of thirst may not be as sharp.

Here are six reasons to make sure you're drinking enough water or other fluids every day:

1.       Drinking water helps to maintain the balance of body fluid

2.       Water can help control calories

3.       Water helps to energize muscles

4.       Water helps to keep your skin good looking and glowing

5.       Water helps your kidney perform its functions properly

6.       Water helps to maintain normal bowel function

 

 

 

5 Tips to Help You Drink More

If you think you need to be drinking more, here are some tips to increase your fluid intake and reap the benefits of water:

1. Have a drink of water/beverage with every snack and meal.

 

2. Choose beverages you enjoy; you're likely to drink more liquids if you like the way they taste.

3. Eat more vegetables and fruits. Their high water content will add to your hydration. About 20% of our     fluid intake comes from foods.

4. Keep a bottle of water with you in your car, at your desk, or in your bag.

5. Choose beverages that meet your individual needs. If you're watching calories, go for non-caloric       beverages or better still water.

 

 

HEALTH TIPS FOR BUSY PEOPLE

HEALTH TIPS FOR BUSY PEOPLE

Sometimes we get so caught up in our 8 to 5 job schedule that we forget to pay the required attention to our health. We just keep going until our bodies completely shut down, forcing a visit to the doctor. Unlike decades ago when the only leading causes of deaths in Nigeria are infectious diseases, today, Stroke and Coronary Heart Disease are in the top 4 while Diabetes is the 7th. It is alarming these days how you get to hear how apparently healthy people just slump in the workplace. Don’t wait until this happens before taking care of you. These simple hacks can make you stay busy and healthy.

PLAN YOUR SCHEDULE: Take time to put in order simple things around you. Pick out and press your shirt ahead of time. Arrange the documents and other things you will be going to work with the previous night. Make it a habit to keep a checklist of the activities you will be doing daily. This will help you to be well prepared and less apprehensive about events. The less anxious you get, the healthier you are!

EAT BREAKFAST: Your breakfast is the most important meal of the day. It gives you the burst of energy to survive the morning rush and gets you going till lunch break. It will also keep diseases like Peptic Ulcer away. A quick cereal or sandwich won’t waste your time. And if you leave home too early to eat anything, just pack it with you.

EXERCISE: You are saying “my schedule is too tight to do workouts” right? Well, you don’t have to run a treadmill or do 50 sit-ups to break sweat. Simple routine like walking some of the distance to the office and around the office space can do your heart a lot of good. Avoid sitting down and staring at the computer screen for long hours. You need to replenish your stationeries from the store in the basement? Go get it yourself.

WATER: This is the best life-sustaining fluid nature has provided us. It helps circulation, keeps you hydrated while stressing out and helps in clearing toxins from the system. The health benefits are limitless. Rather than gobbling down cup after cup of coffee to get you through the day, try water.

SLEEP: You work hard, sleep hard as well. No matter how late you get home, plan ahead very well so you can get at least 6 hours of sleep daily. And during the weekend, rather than hanging out with the boys or getting your nails done all daycatch up all the sleep you missed during the week.

VACATION: As a matter of principle, always take your annual leave. There is a good reason why it was invented, don’tjoke with it. At the time of the year, relax as much as you can, see the world around you and spend time with friends and family. It will not only do your physical health lots of good, it will make you mentally refreshed and invigorated to face the coming year.

For healthy teeth, don't brush after eating

Don't brush your teeth immediately after meals and drinks, especially if they were acidic. Acidic foods—citrus fruits, sports drinks, tomatoes, soda (both diet and regular)—can soften tooth enamel "like wet sandstone," says Howard R. Gamble, immediate past president of the Academy of General Dentistry

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