10 small health changes that make a big difference

Optimise your health in 10 simple steps

Yes, we all know the easy and effective ways to boost your health; drink more water, get more sleep and eat healthier. Yawn. Trusting that you already know these things, we’re bringing you 10 inspirational ideas for some small lifestyle tweaks to maximize your health.Eat a fiber-rich breakfast

Here’s a yummy, easy breakfast idea that will make a big difference to your day. Choose a cereal that includes at least 10 grams of fiber and top it with Greek yoghurt and raspberries. Greek yoghurt includes three times more protein than normal yoghurt, while raspberries are packed with tummy-filling fibre. In fact, this breakfast recipe contains around 22 grams of fiber, meaning that you’re less likely to visit the snack cupboard before lunch time.
Take regular walks

You don’t need to hit the gym or run a marathon to stay fit and healthy. In fact, a study published in the American Physiological Society’s Journal of Applied Physiology states that a two minute walk every 20 minutes can have a positive impact upon your cardiovascular system function, metabolism and reproductive system. If you’re sedentary at your desk for long periods of time, make sure you take regular walking breaks – just a quick stroll outside for fresh air with a colleague or making a drink will do the trick. It’s only a small change, but the results are significant. 
Plan ahead

When you’re busy rushing around during the week, it’s easy for meals, exercise and relaxation time to slip your mind. As a result, it’s equally as easy to find yourself binging on junk food, ditching exercise and scrimping on sleep. Don’t let your days or weeks turn into a whirlwind – factor exercise, healthy meal plans and relaxation time into your days and you’re more likely to stick to these healthy changes.
Eat more often

Here’s a health change we can definitely commit to making. By eating smaller meals throughout the day, the body functions more efficiently and we decrease our chance of bloating or hunger pangs, while the digestive system struggles with large meals. The ‘little and often’ approach also makes it easier to include a variety of healthy foods.
Toxin-free cleaning

Household cleaning products expose you and your family to a large amount of toxic ingredients, which can be particularly harmful for children and pets. Not only are homemade cleaning products both effective and safe but they’re a lot cheaper too. Our favourite homemade cleaner is made up of equal parts of vinegar and water – it works just the same as an all-purpose cleaner except it’s a lot cheaper and safer.
Add natural flavour to your water

We all know that we need to keep hydrated with plenty of water each day to stay healthy, but do you really stick to the ‘eight glasses per day’ mantra? If your sweet tooth means that you’re not drinking as much water as you should, try adding some calorie-free flavour with cucumbers, limes or lemons. The taste may not match up to your favourite carbonated drink but it’s certainly a lot better for you.
Graze on nuts and legumes

Nuts and legumes such as beans, peas, soybeans and alfalfa sprouts are all rich in protein, fibre, vitamins and unsaturated fat. Graze on them as an alternative to crisps and biscuits to stave off hunger pangs and to fuel your body with healthy nutrients. Swapping sugary snacks for natural ones will give you a good energy boost too.
Leave shoes by the door

A healthy lifestyle isn’t just about you – it’s about your surroundings too, and perhaps one of the quickest changes that can make a huge difference to your health is simply leaving your shoes by the door. A massive 60 per cent of house dust originates outside and can include hazardous chemicals such as lead and arsenic. By walking through your home with shoes on, you can spread these harmful chemicals around your house. Make sure everyone leaves their shoes by the door for a healthier home.
Use the extractor fans

Extractor fans aren’t only there to get rid of bad smells – they also eradicate harmful emissions produced when cooking in the kitchen or showering in the bathroom. While water vapour is probably something you’re used to seeing each day, it can be a breeding ground for mould. Simply using your extractor fans will help to make your home a safer place to live in.
Take to Twitter

Got a health or fitness goal? Take to Twitter and other social networking sites to keep others updated on how you’re doing. Having a support network will really spur you on to achieve your goals and seeing others post about how their healthy lifestyle efforts are coming along will make you want to push yourself harder. Find a hash tag for a health or fitness group on Twitter or ‘like’ a few healthy living pages on Facebook – a fast, easy and social way to make some progress.

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10 health and fitness tips for busy people

10 health and fitness tips for busy people
Health and exercise tips to combat your hectic schedule

Life races past at 100mph and staying healthy and keeping fit can be an uphill struggle when you’re busy. Here are 10 tips that will help you to find time so that you can keep in tip-top shape.
The list

A great way to focus your time on the things you value, such as staying healthy and fit, is to create a list of everything you’d like to do in your free time, such as watching your favourite TV series or running.

Once you’ve got your list, number each activity in terms of how much of a priority it is for you, starting at number one and working your way down. At the end of this task you’ll have a list of the activities you value. Try to always fit in at least one of your top three priorities per day, even if it’s just for 15 minutes.
Less can be more

You do not always have to exercise for an hour to reap the benefits and as soon as you understand this you will be able to exercise more regularly, even when you have a jam-packed day. For example, you can do four minutes of kettle bell exercises, four minutes of abs work and two minutes of squats and lunges.
Learn some super quick recipes

Slaving over a hot oven is no fun, especially when you’ve had an awful day and arrive home late into the night. To make sure that on these days you don’t reach for unhealthy convenience foods learn some super quick recipes you can knock up in an instant. A turkey steak with a feta and beetroot salad is a healthy meal that can be knocked up in less than 10 minutes, as can vegetable frittatas.
Use the loudspeaker or your mobile

If you tend to be on the phone a lot, think about ways you can get active during these long calls. Getting out of the office and going for a walk somewhere quiet can be a great way to get some exercise without losing any concentration whilst on the phone, or even pacing in your office whilst on the phone can help keep you active and healthy.
Optimum foods

When you’re busy your diet can suffer and vending machines, pizzas and takeaways can become too much of a regular occurrence. To make sure you’re getting the right nutrition make sure you always have a good stock of foods that deliver the maximum health benefits to hand. For example, tomatoes (good for your heart), spinach (good for your brain), blueberries (good for your cholesterol), salmon (good for weight loss) and pumpkin seeds (good for your memory) are hugely nutritious and will keep you full.
Pick a healthy hotel

A study published in the Journal of Occupational and Environmental Medicine found that people who travel away for work more than 20 times per month were 1.92 times more likely to be obese and 2.61 times more likely to feel like they had poor to fair health than those workers who only travelled for six times per month. If you travel away from home for work try to book hotels with gyms, healthy menu options and when you are there avoid comfort eating and instead reward yourself in other ways.
Workout with your kids

If you watch your little ones running about you quickly realise that they’re better than any personal trainer. Playing with your kids, whether it’s on the trampoline, dancing around your living room or playing a big game of tag together is a great way to workout without realising it. Plus this way you don’t feel guilty about not spending enough time with them.
Relax

When you are chasing a day full of meetings with a busy evening your stress levels are probably sky-high and stress has a terrible impact on your health and wellbeing. Therefore one of the best things you can do to stay healthy and fit is to learn how to relax. If you don’t have time to meditate or take a hot bath, studies have found that even the anticipation of laughter can help us to relax and reduce stress levels in the body. So, take a look at some funny Youtube videos to help you unwind.
Supersets

On those occasions when you manage to carve a space in your busy schedule to exercise, make sure you are getting the most out of your workout by doing supersets.  Super-setting can cut your exercise time by 50 per cent because instead of having rest periods between sets, you do an alternative exercise that rests the muscles you’ve just trained and exercises the opposite one, before you begin your next set. For example, once you’ve worked on your stomach, work out your lower back.
Live an active lifestyle

If you struggle to find the time to get to the gym or to get to your dance class then incorporating exercise into your lifestyle might help you to stay healthy and fit even when your schedule is maxed. For example, carry your shopping home rather than getting a cab, do some gardening with your partner on your date night, or go swimming with a friend instead of meeting for coffee.

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6 tips for Travel Health - before you go

By Phil Sylvester, Travel Insights Editor Worldwide non-destination, travel-health, travel-safety, worldwide

If you've ever been really sick in a strange land, you know that this is one area you should take seriously.  It is at best uncomfortable and at worst, extremely expensive and sometimes frightening.

So, before you stuff your bikini or iPod into that backpack, make sure you've also looked after the really important stuff.  There is a great deal you can do before you set off to be prepared. Here's Sensible Sanchez’s 6 top health tips:
1. Vaccinations

Make sure you're up to date with standard immunisations like tetanus, diphtheria, polio, measles and rubella. Check with your GP or specialist travellers medical centre for any additional vaccinations or medications required for your destination. Seek advice at least six weeks before your departure, since some vaccinations don't take effect for several weeks and/or require a series of injections. 
2. Malaria

Find out if you'll be travelling through a malarial area and ensure you have the correct anti-malarial medication for the particular region (this varies according to the destination and the mozzies' resistance levels).
3. Prescription Medicines

When traveling with prescription medication, carry it in your hand luggage, along with a copy of the prescription and a letter from your doctor. The letter should include the name of the medicine, the dosage, how much you need to travel with, and state that the medicine is for your personal use.  Also remember your optical prescription if you wear prescription glasses.

Some drugs, particularly those classified as drugs of addiction (like ones containing codeine or strong painkillers) should not be transported into another country, even if you have a legal prescription for them.  Check with the consulate of the country you are visiting to see if your drugs are considered legal. If they are not, you will need to travel with a customs clearance from the country concerned.

If you take medication that is administered by self-injection, you should also check with the embassy or consulate of the country you are visiting to make sure you can travel with your own needles or syringes. Also inform your airline that you will be traveling with these medical items and arrange a letter from your doctor explaining why you need to carry them.  If you buy needles or syringes while overseas, ensure the packs are sterile and properly sealed.
4. Dental

Don't forget to get a dental check up before you leave as well!  Depending on where you're going, dental services may be few and far between.
5. Your General Health

It can be hard to look after your health whilst you're doing rounds of endless farewell parties held in your honour.  Those few beers probably look better than the idea of a vigorous jog, a healthy meal and an  early night. But it’s all about balance – you’ve got to keep the long term goal of actually starting your Big Trip on par with the damage you can do to yourself just celebrating the idea of it. 

It's fair to say that if you've come down with pneumonia after all this partying, then suffer 20 hours on a cramped flight only to emerge in Kathmandu in mid-winter, your Big Trip isn't really starting out too well.

Combine a bit of common sense here (if it's only a head cold, it will probably go away in a few days) with proper advice from your GP (how will your asthma be affected if you climb that mountain?).
6. First Aid Kit

No matter how big or small your trip is, always pack a first aid kit.  There's a lot to say about what's required in different parts of the world and for different travel styles, so we've posted a whole story about it here.


And finally, whilst we offer tips for your travel health and safety, please be aware that you need to make decisions based on your own circumstances and the local laws of the countries you will visit.
It is best to check with your Foreign Affairs/State Dept and the World Health Organisation for the most up to date information in this area.

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Top 10 Tips to Look After Your Mental Health

 

EXclusive Desk: Mental health is about the way you think and feel and your ability to deal with ups and downs. Enjoying mental health means having a sense of well-being  being able to function during everyday life and feeling confident to rise to a challenge when the opportunity arises.

Just like your physical health, there are actions you can take to increase your mental health. Anyone can make simple changes that have a huge impact on their mental health and well-being  There are various ways to keep your mind and body active and healthy. Here, we’ve come up with ten practical ways to take care of your mental health. Boost your well-being and stay mentally healthy by following a few simple steps.
 

 

There are strong links between what we eat and how we feel. For example, caffeine and sugar can have an immediate effect. But food can also have a long-lasting effect on your mental health. Be active and eat well – these help maintain a healthy body. It’s easier to feel good about life if your body feels good. You don’t have to go to the gym to exercise – gardening, vacuuming, dancing and bush-walking all count. Combine physical activity with a balanced diet to nourish your body and mind and keep you feeling good, inside and out.


2. Stay Connecting with others:
 

The strong relationships has a great effect on our well-being  Develop and maintain strong personal relationships with people around you, who will support and enrich your life. The efforts made to building strong relationships can bring great rewards.



3. Take time to enjoy:

 

 Find time each day to laugh, relax and reflect. Set aside time for activities, hobbies and projects you enjoy. Let yourself be spontaneous and creative when the urge takes you.


4. Participate and share interests:

 

It’s very important to stay mentally healthy that you join a club or group where you share your interests. Being part of a group of people with a common interest provides a sense of belonging and is good for your mental health. Join a sports club; a band; an evening walking group; a dance class; a theater or choir group; a book or car club.

5. Talk About Your Feelings: 

  

Talking about your feelings can help you stay in good mental health and deal with times when you feel troubled. It’s part of taking charge of your well-being and doing what you can to stay healthy.


6. Challenge yourself:

Learn a new skill or take on a challenge to meet a goal. You could take on something different at work; commit to a fitness goal or learn to cook a new recipe. Learning improves your mental fitness, while striving to meet your own goals builds skills and confidence and gives you a sense of progress and achievement.


7. Deal with stress:

Stress is a part of life and affects people in different ways. It only becomes a problem when it makes you feel uncomfortable or distressed. A balanced lifestyle can help you manage stress better. Learn the source of your stress, discover healthy coping mechanisms, eliminate unnecessary stressors, accept situations you have no control of, and develop relaxation techniques that work for you.


8. Accept Who You Are:

We’re all different in this universe. It’s much healthier to accept that you’re unique than to wish you were more like someone else. Feeling good about yourself boosts your confidence to learn new skills,


9. Rest and refresh:

 Get good amount of sleep. Go to bed at a regular time each day and practice good habits to get better sleep (tips to sleep better). Sleep restores both your mind and body. However, feelings of fatigue can still set in if you feel constantly rushed and overwhelmed when you are awake. Allow yourself some unfocused time each day to refresh; for example, let your mind wander, daydream or simply watch the clouds go by for a while.


10. Ask for help:

None of us are superhuman. We all sometimes get tired or overwhelmed by how we feel or when things go wrong. If things are getting too much for you and you feel you can’t cope, ask for help. This can be as simple as asking a friend to babysit while you have some time out or speaking to your doctor (GP) about where to find a counsellor or community mental health service. The perfect, worry-free life does not exist. Everyone’s life journey has bumpy bits and the people around you can help. –wonderslist/Times of Pakisthan. - See more at:

 

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