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How to Plan Your Day to Stay Healthy

How to Plan Your Day to Stay Healthy

Ever wished there was a simple, straightforward manual for organizing your day so you can be productive, successful, and in shape?

Take this article with you!

  1. Think in advance.
    • Spend 10 minutes in the evening planning your next day
    • Schedule your workouts and other activities using a tool like Google Calendar.
    • Set the alarm for the upcoming activities.
  2. Warm up immediately after you wake up.
    • Start your day doing some jumping jacks, pushups, body weight squats, and arm and leg swings for 10 – 15 minutes.
  3. Eat a wholesome breakfast.
    • Eat a balanced diet.
    • Eat what is good for you
    • Eat sufficiently
  4. Bring your own snacks with you.
    • Instead of eating less healthy foods, keep a healthy snack on hand at all times.
    • These would include carrots, nuts, vegetables, and low-sugar fruits.
  5. Work in short bursts.
    • Work for 50 minutes.
    • Have a 10 minutes breakWork for another 50 minutesHave a 30 minutes break
    • Repeat
  6. Exercise before lunch.
    • Aim for 30 minutes of exercise before lunch three times a week.
  7. Do something completely different to unwind.
    • You could unwind by spending time with your friends, children, spouse, or simply playing with your dog.
    • Do something completely different every time!
  8. Prepare your food in advance.
    • This is best done in the morning or evening.

NB: Tailor each piece of advice here to your specific lifestyle.

Did you say thank you?

Well, you are welcome!

Have a lovely day.

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Blog Health

World Mental Health Day!

October 10 is World Mental Health Day and the goal is to help raise Mental Health awareness. This year’s theme set by the World Federation for Mental Health is “Make Mental health for all a global priority”.

Mental health problems affect around one in four people. They range from common problems, such as depression and anxiety, to rarer problems such as schizophrenia and bipolar disorder.

Mental health problems can affect anyone. We all have times when we feel down or stressed. Most of the time those feelings pass but sometimes they develop in to a more serious problem and that could happen to any one of us. Everyone is different. You may bounce back from a setback while someone else may feel weighed down by it for a long time. Your mental health doesn’t always stay the same. It can change as circumstances change.

Now more than ever, we need to find ways to stay connected with our community. No one should feel alone or without the information, support and help they need. It’s okay to feel unstable. It’s okay to need help. It’s okay not to be okay. Please take care of yourself. Make your mental health a priority!

Check out this link (https://www.mind.org.uk/get-involved/world-mental-health-day/#) to watch a short animation which explains what mental health problems are and how they can affect us. Also check out this link (https://www.mentalhealth.org.uk/campaigns/world-mental-health-day) to learn more about mental health and also the tips for looking after your mental health.

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Blog Health

National High Blood Pressure Education Month

National high blood pressure education month provides awareness regarding hypertension. Many people don’t even know they have high blood pressure. Symptoms of hypertension often go unnoticed and if left uncontrolled the risk of heart problems such as stroke or heart attack increase. High blood pressure education month encourages people to look at various lifestyles factors which may be contributing to high blood pressure. It is well documented that high levels of sodium (salt) is linked to high blood pressure. It’s important to know your numbers. When blood pressure is measured, the upper number (systolic pressure) measures the pressure in your arteries when your heart beats. The lower number (diastolic pressure) measures the pressure between heartbeats. For most people, a normal blood pressure is less than 120/80.

The incidence of high blood pressure is about the same in men and women. However, there are gender differences between age groups. In people under the age of 45, the incidence of high blood pressure is higher in men whilst in the over 65 year age category it is higher in women. Lifestyle changes which can help reduce blood pressure, include maintaining a healthy body weight (check with our BM1 Calculator), regular exercise, quitting smoking and following a healthy low sodium diet rich in fruit and vegetables. There are many affordable blood pressure monitors available for the consumer making it convenient to monitor your blood pressure at home.

Check out the following links for more information: (http://www.whathealth.com/awareness/event/highbloodpressureeducationmonth.html)

(https://nationaldaycalendar.com/national-blood-pressure-education-month-may/)

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Blog Health

Celebrating Nurses Week 💕

Organised annually by the International Council of Nurses, International Nurses Week celebrates the contribution that nurses make to societies around the world. May 12 has a very strong significance, being the birthday of perhaps the world’s most famous nurse, Florence Nightingale. Alongside the encouragement of a fully deserved congratulations owed to nurses.

Happy Nurses Week to all the amazing nurses out there ❤

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Blog Health

World Health Day- Our Planet, Our Health!

The theme of World Health Day 2022 is ‘Our Planet, Our Health’. Are we able to re-imagine a world where clean air, water and food are available to all? Where economies are focused on health and well-being? Where cities are liveable and people have control over their health and the health of the planet?

In the midst of a pandemic, a polluted planet, increasing diseases like cancer, asthma, heart disease, on World Health Day 2022, WHO will focus global attention on urgent actions needed to keep humans and the planet healthy and foster a movement to create societies focused on well-being.

Check out this link (https://www.who.int/campaigns/world-health-day/2022) to read more.