5 Good Health Tips

   1. A Good Breakfast - Start your day these three healthy words. Breakfast fills your "empty tank" to get you going after a long night without food. And it can help you do better in school. Whether it’s cold cereal with fruit and low-fat milk, or whole-wheat toast with fruit jelly, yogurt with fruit, idli sambhar, or even last night's vegetable with two rotis!
   2. Snack smart Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or low-fat yogurt and raisins, or some dry cereal. Eat smart at other meals - cookies, chips and candy are OK for rare snacking and then too always watch your portion.
   3. Balance your food choices – Have you heard the phrase – Too much of a good thing! Well! Its true. You don't have to give up favorite foods like pizzas, French fries and ice cream to eat healthy. You just have to be smart about how often and how much of them you eat. A home made pizza with fresh tomatoes and vegetables and low fat cheese is great, baked fries, or ice cream in moderation is always a good option. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices so you get the right proportions as indicated in USDA the Food Guide Pyramid and checking out the Nutrition Facts Panel on food items you buy will help you get all the nutrition your body needs.
   4. Eat more whole grains, fruits and vegetables. These foods give you carbohydrates for energy, plus vitamins, minerals and fiber for a well functioning body. Try breads such as whole-wheat, bajra and methi rotis. Bananas, strawberries, blueberries and melons are amazing options. When enjoying vegetables go for freshly washed salads or on a sandwich or lightly steamed.
   5. Move It! It's easy to plan physical activities into your daily routine, at work and at home – just keep active. Walk, bike or jog to meet friends. Take a 10- minute activity break every hour while you read in the evenings, or do homework. Avoid watching TV for extended periods. Climb stairs at work instead of taking an elevator. All you need are 30 minutes every day, perhaps even broken up into 3 intense 10-minute sessions.

These good health tips are simple not just in language but simple to follow. Work them into your daily schedule and reap the benefits of having more energy and a healthier body.
 

How to get a Good Night Sleep

Are you getting enough sleep? If not, you are not alone. A recent study has found that one in every two Indians (46 per cent) sleeps less than six hours. A busy work schedule, a hectic social life, household chores and children’s worries leave little time for sleep. Modern life builds up so much stress and anxiety that when we do get to bed, most of us find it difficult to sleep well. Adults need at least seven to eight hours of sleep every night, to perform optimally. Children need even more sleep. Less sleep causes morning headaches and daytime fatigue, leading to poor concentration and performance.

Insomnia includes the inability to sleep, frequent awakenings during the night and not being able to go back to sleep, or waking up too early. Women are more likely to suffer from chronic insomnia – the ratio is about two women to one man. Working women, in particular, build up a large sleep debt over the years. To a large extent, we can control the quantity and quality of our sleep. The key to a restful night’s sleep is to calm down your brain rather than rev it up. What you eat affects how you sleep. Some food slows down nerve traffic and calms the brain and contributes towards a restful sleep; such food are called sleepers. Other perk up the brain and keep you awake; such food are called wakers. Sleepers contain tryptophan, an amino acid that makes up protein, which produces the sleep – inducing substances, serotonin and melatonin. Food that contains tryptophan or make more tryptophan available to the brain make us sleepy. Ideal sleepers are food which contains moderate amounts of carbohydrate stimulates the release of insulin which clears amino acids that compete with tryptophan making it more available to the brain. At the same time, protein contributes tryptophan directly to the brain. Great snooze food includes; dairy products (paneer, cheese, milk and curd), meat, poultry or seafood, whole grains vegetables and pulses (including soyabeans). Indian dinners usually have a fair share of these types of food. However, our traditional cooking practices include a lot of fat and spices, both of which in terferes with sleep. Calcium helps the brain use tryptophan; this explains the soporific effect of a glass of milk at bedtime. Foods containing caffeine such as tea,coffee, colas and chocolates are wakers. a high-protein meal without carbohydrates contains the amino acid, tyrosine, which perks up the brain. An all carbohydrate snack, especially one high in sugar, is less likely to help you sleep. It will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low, you might wake up and not be able to fall back asleep. Also, you will miss out on the sleep-inducing effects of tryptophan.

Health Tips and Technics - Stress Management

This section provides you with various articles related Stress Management

Stress.. This is caused due to heavy working hours, fatigue and strain. Stress leads to head ache and restlessness.

Articles for stress relief and eye strain below gives you easy to follow tips and technics to overcome stress and also treat your eyes. These technics result in stress relief and treatment to your eyes.