NEWS/EVENTS/PROMOTIONS

So, how well are you?

If you ask three different people to define wellness, you are likely to get three different answers. Many define wellness as being fit, being healthy or even being thin. But wellness is a term that encompasses a range of things – so the question becomes how do you define wellness for yourself! An obvious place to start, is with existing concepts of wellness.
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12 Tips for a healthier 2012

Much has been said about New Year’s resolutions. These days we often joke about the predictability of the type of resolution (stop smoking or drinking) and of course, even more laughable, how long these resolutions last. But seriously, as we age and become more aware of the variety of illnesses and diseases that can affect us, we need to change our lifestyle. So for the purpose of this article, let us call them lifestyle changes and not resolutions. Because the first mentioned is likely to last longer and have significant benefits for your health and life.

1. Start with breakfast

Breakfast is the most important meal of the day. People who eat breakfast are less likely to take in the wrong foods during the rest of the day and can manage their weight more effectively. Children who eat breakfast are more alert and give attention in class. Because no single food gives you all the nutrients you need, eating a variety of foods during a meal is essential. That should include a small carbohydrate, protein and fresh fruit.

2. Add Fish and Omega-3 Fatty Acids to Your Diet

Besides being a good source of protein and a food relatively low in the bad type of dietary fat called saturated fat, fish has omega-3 fatty acids -- which have been shown to reduce the risk of heart disease. Also include soy beans, tofu, nuts and seeds to your diet. Although not conclusive, research suggests that Omega 3 also reduces allergies, asthma, eczema and autoimmune disorders.

3. Get enough Sleep

Hundreds of years ago, people were awake when the sun was up and went to bed when it was dark. As civilizations developed and electricity and technology became an integral part of our life, most people do not get enough sleep. Your body needs enough time to rest, otherwise you feel cranky. In severe cases, sleep deprivation leads to depression as it affects memory and logical reasoning. To avoid the pitfalls of insufficient sleep, make sure to get at least 7 to 10 hours of sleep each night. Kids need more sleep, depending on their age.

4. Make Social Connections

All work and no play is not conducive to a fulfilling life! Volunteer at your local charity. Go to church. Join a club. Whatever you do, do it with people. Communal activities are good for your physical and mental health, according to a study published in the March/April 2004 issue of the American Journal of Health Behaviour. Sharing your feelings with someone can lift a load of your chest and sometimes those around you can offer valuable advice on health and emotional issues.

5. Get active

We already know that physical activity has numerous benefits and still there are so many inactive individuals. Climb the stairs, walk to the nearest shop, do sit-ups in front of the television, pace the corridor while you are on the phone, etc. Exercise helps control weight, builds bone density, relieves stress and reduces the changes of high blood pressure and cardiovascular disease.

6. Practice good oral hygiene: Floss!

Research suggests that gum disease can cause or contribute to diseases such as diabetes and heart disease. It can even cause premature death in babies. The mouth, after all, is an integral part of the body. Researchers suspect that the bacteria that produce dental plaque enter the bloodstream. They say these bacteria are somehow associated with the inflammation that occurs with plaque that blocks blood vessels and causes heart disease. Therefore, flossing and brushing your teeth every day can add years to your life.

7. Take up a hobby or learn a new skill

A hobby should be something out of your normal day’s activities and its main aim is relaxation. Creating things gives you a sense of accomplishment and therefore people find joy in craftwork and art projects. Others also enjoy bird watching, sports, going to the flea market or playing board games. Learn to play the piano or guitar or take up scuba-diving. The joy experienced through these activities can make you live longer.

8. Protect your skin

Our skin starts to age the minute we are born and the best way to protect it is to stay out of the sun as far as possible and especially between 10am and 3pm. Overexposure to the sun causes sunburn, skin texture changes, dilated blood vessels and cancer. It also causes wrinkles, dryness and age spots. If you have to work or play in the sun, always wear a sunscreen with a SPF of 15 or higher. Wear a hat and other protective clothing.

9. Snack the healthy way, drink water and consume dairy products

You need five or more servings of fresh fruit and vegetables a day as part of a healthy diet. These plant foods can reduce the risk of some cancers, beat the signs of aging, improve memory and enhance the immune system. To make it easier to consume your daily intake, snack on them between meals and also include nuts and seeds in your diet. Water and milk are essential fluids for good health. Water keeps the body hydrated as joints need to stay in motion, vital organs such as the heart, brain, kidney and liver need it to work properly. If you do not drink enough water, the body goes into starvation mode and the stored molecules appear as extra weight. The weight is only released once the body gets enough water. The calcium in dairy is for strong bones and teeth.

10. Manage your stress

Too much stress puts pressure on the immune system, causing you to be more susceptible to illnesses and chronic diseases of any kind. Alleviate your stress by applying all of the rules set out above. Get to know the signs that you body provide when under stress and act upon it immediately.

11. Be sexually responsible

Do not engage in any activity that might put your sexual health at risk. It is simply not worth it in the long run. Visit your sexual health expert for regular check-ups. Both men and women neglect their sexual health to a large extent and only visit the doctor when signs of a medical condition occur.

12. Find a good primary care provider

Regular check-ups are necessary to manage your health. Get a health professional you can trust and visit them regularly for routine check-ups. Early detection of any illness saves time and money. Also, be brutally honest during a visit to the doctor – he or she needs to know everything about you and your lifestyle that might have an impact on diagnosis and treatment. If you want to know where your nearest Intercare is, click here.