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Tips
Antioxidants are chemical molecules which act against free radicals produced during metabolism, smoke, radiation or during fighting against other foreign invaders like bacteria or virus. These free radicals are involved in chain reactions within the body and cause number of health problems like brain damage, liver damage, heart diseases and cancer. Free radicals are also known to show aging at young age. Antioxidants interact with these free radicals and prevent cells from damage. Therefore, antioxidants act as reducing agents. Antioxidants can be supplemented from the diet rich in fruits and vegetables. Vitamin A, C, E, glutathione, lutein, lycopene, selenium, enzymes like peroxidases, superoxide dismutase act as antioxidants.
Our body cells continually divide during the growth. But the divisions are limited and at one stage the cell division stops and cells die. That is why when we grow older our body also looks older with wrinkles and folding. Research on aging suggested that free radicals play important role in aging. These free radicals put cells under oxidative stress and cause damage to cells before they really can stop divisions. Therefore, by protecting cells from these free radicals we can prevent cell damage and early aging. Antioxidants cannot be synthesized in the body and therefore should be supplemented in the diet. People who take diet rich in fruits and vegetables everyday look young and can prevent aging at early age.
Bones are the important structures of the skeletal system. Our skeletal system consists of skull, vertebral column, ribs, and bones in hands and legs. If we have weak bones, we cannot perform physical works and disable us from performing any day to day activities. Weak bones are prone to fractures especially in adults and old age people. Calcium is an important dietary mineral that make up the bones. Calcium also involves in several other body functions. It involves in muscle contractions, cardiac muscle stimulation and nerve stimulation. When our body is not supplemented with enough calcium from the diet, bone calcium is utilized to perform other functions. This leads to formation of weak bones.
During the growth period, especially from child age to adolescence, calcium supplement is very important through diet because the bone mass reaches to peak between 20 to 30 years. When we reach to old age the bone starts loosing its strength by dissolving its minerals. Any malnutrition (lack of supplementing dietary calcium and phosphorus) during the skeletal development leads to later age bone fractures and osteoporosis.
Milk, yogurt, cheese, broccoli, spinach, peas, okra, salmon, beans are some of the dietary sources of calcium. Older adults need calcium supplement along with dietary calcium because in old age, bone degeneration is faster. Regular exercise also improves bone mass. Bone mass measurement is one of the methods to detect bone strength. If you have any doubt about your bones consult you doctor for advice.
Ref: Mona Schiess Calvo, Dietary Phosphorus, Calcium Metabolism and BoneJournal of nutrition, 1993 123: 1627-1633.
One of the most common health problems in present world with unscheduled works is stress. Stress could lead to angry, tension, depression and other health problems like heart diseases, asthma, diabetes etc. Many times we feel stress because we do not make planned or scheduled works. We procrastinate or we underestimate the time required to perform particular task. In order to avoid the stress from unscheduled works some people try to relax by smoking. Some take alcohol to overcome. But the fact is that smoking and alcohol cause more health problems. If you have not tried scheduled work just try and see. Your performance with managing tasks will fall within your schedules. You will be away from stress and you will start liking your job.
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Schedule your day
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Maintain a dairy; whether you like it or not maintaining a dairy helps you to manage lot of tasks. Do not keep same dairy for your schedules that you write about your sweet memories of your trip.
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List out all the tasks you have to perform.
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List all the tasks in descending order starting with the task that is very much priority for you
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Keep extra time for each task than you think you can complete it
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Take gaps between the tasks
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Remember that “Health is wealth”. Even you make millions if you do not have good health you can not do what you want to do in the life. Do not forget to fix healthy diet, exercise and good sleep in your daily schedule
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Do not say yes to everything with out looking into your schedules
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If you have any talks left over transfer to next day or week
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Look into dairy before you sleep and see the performance
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Start your day with a plan
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Divide your work schedules
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Do not skip breakfast
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Have a light meal with lots of fruits and vegetables
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Take plenty of water
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Perform atleast half an hour of aerobic exercise
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Watch funny movies before sleep
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Sleep atleast 8 hours a day
go to top
- Make proper scheduling of day to day works
- Take sufficient time to do things
- Do not make yourself overburdened
- Keep time to relax and sleep daily
- Practice meditation
- Take proper and systematic diet
- Take atleast half an hour of aerobic exercise
- Take plenty of fluids
- Avoiding smoking and excessive drinking
- Consult doctor if you have sustained stress
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Note down on a paper what actually you are benefitted from smoking and what you are losing from smoking.
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Make a date for quitting smoking and stick to it
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Keep confidence and say three powerful words “Yes I Can”
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Find what makes you happy and make a busy schedule to forget about smoking
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Drink plenty of fluids like water or juice
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Perform daily physical activity and meditation
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Avoid sugars, alcohol, and coffee. This stuff stimulates the desire of smoking
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Take plenty of fruits, vegetables and avoid fatty foods
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Maintain balanced food
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Plan to attend smoking cessation programs and counseling
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