Thursday 28 April 2011

Tips on staying fit

Set your goals right

Before you begin your fitness regimen, set yourself some goals such as, "I want to get in shape so I will join a gym or dance classes.") Making goals help you stick to your exercise regimen.

Know your limits

If you have not exercised in a while it may feel impossible but keep going; however, don't overdo it. Overdoing may cause you serious harms like extreme tiredness or body pain.

Don't get discouraged

Do not feel discouraged if you are not losing the desired weight in a week or so. If you are constantly working out, you will gradually see and feel changes in your body over time, but it won't happen overnight.

Mornings are best for exercising

It is always better to exercise in the morning before other commitments distract you. Exercising in the morning raises your heart rate and metabolism to burn more calories earlier in the day.

Stay on track

If you get distracted and forget to exercise one day, just make sure you do it the next day. The same thing if you overindulge in food and drinks one day at a party, eat light the next day.

Make nutritional choices

Have a fruit instead of a samosa as your evening snack. Nutritional choices versus junk/fried/oily food will help to retain your weight loss.

Be careful about overtraining

Overeating is certainly more damaging than not exercising. If you are just grabbing anything out of the refrigerator, make something healthy like cut veggies and leave them in the fridge.

Join a fitness group

If you have time, join some yoga classes or dance classes where to get to interact with like-minded people who also wish to stay fit like you.

Be active at work

During breaks at work, walk the stairs, walk around the building or walk down the halls. Find any type of activity that keeps you moving during your break (you can sit at your desk and relax after the break.

Take fitness as a way of life

Do not take your fitness programme a short-term goal that you have to achieve. Take it as a way of life. A key to weight maintenance, weight loss and fitness is to increase daily activity like taking the stairs, rather than the elevator or walking rather than driving when possible to make a real difference.

10 tips to look young and healthy

Get adequate sleep

Sleep helps regulate your body's metabolism and helps you stay fresh. Take 6-8 hours sleep daily for a healthy and younger looking skin.

Stay physically active

Just 30 minutes of a moderate activity for three or four times a week can help you can help you stay disease-free by strengthening your immune system.

Have a diet rich in fruits and vegetables

Having four to five servings of fresh fruits and vegetables will help you have a fresh and younger skin and a healthy body.

Drink plenty of water

Drink at least 8-10 glasses of water a day. It helps hydrate the skin and also removes impurities from the body.

Guard your skin against the sun

Ultraviolet rays from the sun have the potential to damage your skin and also often results in dehydration. Apply a good sun block, according to your skin type before going out in the sun.

Avoid stress

Those who remain happy and avoid stress look young and healthy. So, avoid stress by practicing relaxation exercises and thinking positive.

Have a balanced diet

A diet rich in antioxidants like broccoli, red peppers, cauliflower and other yellow, red and green vegetables that are high in vitamins A, C and E that fight the oxidation that damages your tissues.

Morning walk does wonders

Start your day with a morning walk. When you feel fit and healthy your self-confidence increases and you feel more able to cope with the demands made on you. Time spent in walking means time taken off from the stresses of daily life.

Stay happy, think positive

Many diseases are linked to stress and negative thoughts, as well as some degenerative conditions that are associated with aging. Accept situations that you can't change and deal with the ones that you can.

Get regular health checkups

Make sure that your immunisations are up to date and that you have regular health examinations that are recommended for your age.

Tips to prevent stomach infection

Wash your hands thoroughly after using the bathroom or changing diapers to prevent stomach infection.

Disinfect contaminated surfaces such as counter tops and baby changing stations to avoid stomach infection.

Do not eat or drink foods or liquids that might be contaminated.

Wash your hands thoroughly before and after eating as dirty hands could lead to stomach infection.

Do not eat oily, fried and heavy food, especially during summers.

Try to eat light foods as it helps in keeping you active and your digestive system healthy. You should particularly keep your dinners light.

Avoid stale food and thus cook only that much of food that is consumable in a single meal.

Always check the expiry date of packaged food items before you purchase and consume them.

Be calm and de-stressed as stress can trigger various kinds of stomach related disorders.

People with stomach infection should rest, drink clear liquids, and eat easy-to-digest foods.

Saturday 23 April 2011

Self care tips after child birth

If the after-delivery pains become bothersome, take the over-the-counter pain medication recommended by your physician. Remember that these after pains show that involution and healing are progressing, and this is a good sign.

Use a clean sanitary pad at least every four to six hours to prevent vaginal infection after delivery.

Cleanse the perineum after urinating or a bowel movement by pouring warm water over the area and patting dry with gauze pads.

Sit in a warm bath ("sitz bath") or use warm compresses to promote incision healing.

Doing pelvic floor contract / release exercises (Kegels) will help improve circulation to the area and promote healing.

http://drop.ndtv.com/albums/HEALTH/child_birth/cb6.jpg

Read more at: http://doctor.ndtv.com/photodetail/ndtv/page/5/id/10247/Self_care_tips_after_child_birth.html#talk?cp

Follow the instructions given at the hospital for the care of the cesarean incision. Keep the dressing clean and dry.

Follow a healthy diet to support the healing process. Be sure you are getting enough protein, vitamins and have lots of fluids.

Do not resume sexual intercourse until the lochia has disappeared and the episiotomy site has healed; you may still not feel like having intercourse at that time due to fatigue.

Take enough rest! Stay in bed for the first week after birth. Don't do too much too quickly, even though you may feel good. The only activities you do should relate to the care of the baby.

Sleep when the baby sleeps. You should aim to get as many hours of sleep in a 24-hour period of time (although broken into more segments) as you did before the baby was born.