You are surprised isn’t it? Yes, I am serious. Getting enough sunlight exposure is important to for good health. Sufficient sunlight exposure provides us with our Vitamin D needs. Have you wondered why the word ‘sunny’ means vibrancy and cheerfulness? Sunlight actually activates our mind and body giving us more energy.
That is why parents always draw the curtains open when they are trying to wake their children in the morning. Research has shown that exposing depressed people to more sunlight actually helps alleviate their depression. Of course, if you are an avid beach visitor, this may not be applicable to you. However as most average adult lifestyle tends to be hectic due to heavy work responsibilities, most of us actually spend more time facing the computer screen and not getting the necessary amount of sunlight.
Here are some ways on how we can get more sunlight exposure without being excessive:
1. Play More Outdoor Activities
An active person tends to be healthier than the less active one. Most outgoing active people who enjoy more outdoor activities which include sports and exercise are improving not only their health and fitness; they are also getting the necessary amount of sunlight exposure. Not to mention they also manage to get themselves a nice glowing tan, which makes them the envy of others.
2. Take A Walk Out During Breaks
During lunch breaks, some of us may have more time left after our lunches. Most of the time, you will prefer to sit down with your colleagues at the food court and chat till break time is over before heading back to work. How about encouraging your colleagues to take a short walk with you after lunch when there is still time instead of sitting down? By walking we are actually aiding our digestion, which actually makes us less sleepy after a meal. In this way, we are also getting the necessary amount of sunlight needed.
3. Waking Up Earlier During Weekends
Make a point to wake up 15 minutes earlier during weekends. With this extra time, you can actually take a nice stroll when the sun is rising. Feel the sunlight, basking and flowing into you while the sun is still young. The feeling is great and it will give you great energy for your weekend activities.
4. Convert Your Indoor Activities to Outdoor Activities
If you exercise regularly (which you should), there are many opportunities for you to get more sunlight exposure. For instance, instead of doing aerobics in your room or gym, go out to the park in the morning or in the late afternoon, and do your aerobics there instead. Not only will you sweat and workout more due to the heat (which optimizes your exercise’s effectiveness), you also get more sunlight exposure.
Getting a sufficient amount of sunlight actually helps not just in our Vitamin D intake; it also helps in regulating our mood and energy. Love the sun and have a sunny smile everyday!
Thursday, December 31, 2009
Monday, December 28, 2009
Recipe - Muesli and Berry Bars
Here is a recipe for a healthy and delicious snack. It is a short and simple recipe, hope you like it.
Ingredients
3 cups unsweetened muesli (granola)
1/2 cup brown sugar
1/2 cup plain flour
1 teaspoon baking powder
2 large bananas, mashed
1/3 cup light olive oil or canola oil
3 tablespoons honey
2 eggs, lightly beaten
150 g strawberries or blueberries (make sure they are small chunks)
Directions
1 Preheat oven to 180°C, grease and line a 25 x 15cm slice pan (10" x 6").
2 Place muesli, brown sugar, flour and baking powder in a large bowl.
3 Mix together bananas, oil, honey and eggs. Mix the wet mixture into dry ingredients. Stir through the berries.
4 Scrape the batter into prepared tin, Bake for 20 - 25 minutes or until golden.
5 Cool completely in pan and cut into squares.
Quite simple, and delicious too!
Ingredients
3 cups unsweetened muesli (granola)
1/2 cup brown sugar
1/2 cup plain flour
1 teaspoon baking powder
2 large bananas, mashed
1/3 cup light olive oil or canola oil
3 tablespoons honey
2 eggs, lightly beaten
150 g strawberries or blueberries (make sure they are small chunks)
Directions
1 Preheat oven to 180°C, grease and line a 25 x 15cm slice pan (10" x 6").
2 Place muesli, brown sugar, flour and baking powder in a large bowl.
3 Mix together bananas, oil, honey and eggs. Mix the wet mixture into dry ingredients. Stir through the berries.
4 Scrape the batter into prepared tin, Bake for 20 - 25 minutes or until golden.
5 Cool completely in pan and cut into squares.
Quite simple, and delicious too!
Thursday, December 24, 2009
10 Simple Health Practices: 7. Having Quality Sleep
Ever woke up in the morning to be frightened by that hideous dark-ringed image inside the mirror? Well, I bet most of us would have experienced that during some time or another given our hectic and stressful lifestyles. With Christmas round the corner, and all the parties and such, sleep is going to be scarce indeed.
Sleeping disorders and not having enough sleep is always a major cause of concern among city dwellers like us. So, want to have a good night’s sleep? Here’s how you can do it:
1. Start and stick to a bedtime routine
Sticking to a bedtime routine will help your body get into a sleep rhythm and you’ll find it easier to fall asleep and wake up in the morning. Try not to change your bedtime even if it’s the weekends. This is to avoid any disruption in your sleep rhythm and save you the effort of starting a new bedtime routine all over again.
2. Sleep in complete darkness
There should be as little light as possible when sleeping. This is so because having light in your bedroom when sleeping can disrupt your cardiac rhythm inhibit your pineal gland’s production of melatonin. Always switch off all lights and draw the curtains at night before going to sleep. Whenever possible, wear an eye mask or blindfold yourself when sleeping to block out the remaining light coming from the lamps outside your window.
3. Avoid having supper
It is best not to eat anything at night before you sleep. The reason is that sugary food raises your blood sugar, hence making it difficult for you to fall asleep. Also, another side-effect is that later in the night when your blood sugar drops too low, you might wake up and not be able to go back to sleep. Caffeine and alcohol should also be avoided.
4. Listen to relaxing music or sounds of nature
Try listening to soothing music or sounds of nature before going to sleep. It gives your mind a chance to unwind so that you can go to sleep easier, feeling calm and relaxed.
5. Keep your bed for sleeping purpose
Lastly, avoid doing your work, watching television or surfing the internet on your bed. You might be so used to doing those activities on your bed that you’ll find it difficult to relax and think of the bed as a place to sleep.
Having enough sleep is not sufficient to make up for a healthy mind and body. Quality of sleep also plays an integral part. It is only by keeping both quantity and quality in balance then can we confidently attribute a good night’s sleep to one-third of our lives.
Sleeping disorders and not having enough sleep is always a major cause of concern among city dwellers like us. So, want to have a good night’s sleep? Here’s how you can do it:
1. Start and stick to a bedtime routine
Sticking to a bedtime routine will help your body get into a sleep rhythm and you’ll find it easier to fall asleep and wake up in the morning. Try not to change your bedtime even if it’s the weekends. This is to avoid any disruption in your sleep rhythm and save you the effort of starting a new bedtime routine all over again.
2. Sleep in complete darkness
There should be as little light as possible when sleeping. This is so because having light in your bedroom when sleeping can disrupt your cardiac rhythm inhibit your pineal gland’s production of melatonin. Always switch off all lights and draw the curtains at night before going to sleep. Whenever possible, wear an eye mask or blindfold yourself when sleeping to block out the remaining light coming from the lamps outside your window.
3. Avoid having supper
It is best not to eat anything at night before you sleep. The reason is that sugary food raises your blood sugar, hence making it difficult for you to fall asleep. Also, another side-effect is that later in the night when your blood sugar drops too low, you might wake up and not be able to go back to sleep. Caffeine and alcohol should also be avoided.
4. Listen to relaxing music or sounds of nature
Try listening to soothing music or sounds of nature before going to sleep. It gives your mind a chance to unwind so that you can go to sleep easier, feeling calm and relaxed.
5. Keep your bed for sleeping purpose
Lastly, avoid doing your work, watching television or surfing the internet on your bed. You might be so used to doing those activities on your bed that you’ll find it difficult to relax and think of the bed as a place to sleep.
Having enough sleep is not sufficient to make up for a healthy mind and body. Quality of sleep also plays an integral part. It is only by keeping both quantity and quality in balance then can we confidently attribute a good night’s sleep to one-third of our lives.
Monday, December 21, 2009
10 Simple Health Practices: 6. Shampoo Your Hair Regularly
I suppose I missed this out on my previous post of “Bathing Properly”. Now here’s a make-up for it. As we all know, shampoo is simply the action of rubbing or massaging your head with your hands with the addition of liquid shampoo. Sounds simple right? Well, maybe this list below will give you some additional insights to shampooing your hair.
1. For oily hair, mix some lemon juice with water
If your hair is oily, try using some lemon juice for better results. Squeeze some lemon juice into a tub or pail of water and rinse this water on your hair at the end after you have shampooed your hair. Lemon juice helps to get rid of the oily sebum in your hair.
2. Do not rub your hair too hard
Always treat and massage your hair gently. Do not rub your hair too hard when shampooing or squeeze your hair dry after washing. Instead, use a towel to dry your hair. But then again, do not rub the towel onto your hair. Leave the towel wrapped onto your hair for a little while before removing it and letting your hair dry naturally. This is to prevent weakening the roots of your hair.
3. Use the correct shampoo
It is important to always use the correct shampoo that is suited to your hair type. It makes a lot of difference to your hair and addresses your hair problems effectively. For instance, go for the shampoo that is meant for oily hair and nothing else if your hair is oily.
4. Apply conditioner if your hair is dry or normal
It is good to apply conditioner to give your hair a shiny and smooth finish. However, if your hair is oily, try not to use conditioners. It may make your hair look even more oily. For better results, try using the conditioner which has the same brand as your shampoo.
5. Apply shampoo twice if your hair is oily
Speaking from experience, for oily hair, always apply shampoo twice to your hair to remove the oil in your hair completely. Applying once is usually not enough. Your hair will still look unclean and oily despite the first shampoo.
So, have you got all that down? I certainly hope you’ve gained some insights to shampooing like I did!
1. For oily hair, mix some lemon juice with water
If your hair is oily, try using some lemon juice for better results. Squeeze some lemon juice into a tub or pail of water and rinse this water on your hair at the end after you have shampooed your hair. Lemon juice helps to get rid of the oily sebum in your hair.
2. Do not rub your hair too hard
Always treat and massage your hair gently. Do not rub your hair too hard when shampooing or squeeze your hair dry after washing. Instead, use a towel to dry your hair. But then again, do not rub the towel onto your hair. Leave the towel wrapped onto your hair for a little while before removing it and letting your hair dry naturally. This is to prevent weakening the roots of your hair.
3. Use the correct shampoo
It is important to always use the correct shampoo that is suited to your hair type. It makes a lot of difference to your hair and addresses your hair problems effectively. For instance, go for the shampoo that is meant for oily hair and nothing else if your hair is oily.
4. Apply conditioner if your hair is dry or normal
It is good to apply conditioner to give your hair a shiny and smooth finish. However, if your hair is oily, try not to use conditioners. It may make your hair look even more oily. For better results, try using the conditioner which has the same brand as your shampoo.
5. Apply shampoo twice if your hair is oily
Speaking from experience, for oily hair, always apply shampoo twice to your hair to remove the oil in your hair completely. Applying once is usually not enough. Your hair will still look unclean and oily despite the first shampoo.
So, have you got all that down? I certainly hope you’ve gained some insights to shampooing like I did!
Thursday, December 17, 2009
10 Simple Health Practices: 5. Change Your Clothes Daily
I’m sure since young as a kid, we have all been taught by our mothers to change our clothes every day. Just like brushing your teeth and bathing, it has become a habitual routine that all of us have been inculcated to do. However, ironically as we grow older, we tend to defy those habits and practices that our parents have instilled in us. I myself know of some people who wear the same clothes for the whole of a week and others maybe once every few days. Don’t ask me whether they stink or not, thankfully, I’ve never got a chance to get near them. Anyway, I wouldn’t want to either. Do you? Unless you’re also in that gaggle, which I hope not, then that’s another story.
Well, as far as I’m concerned, I’ve compiled my reasons for changing clothes every day:
1. Free yourself of germs and bacteria
Changing clothes on a daily basis keeps you free of germs and bacteria that may be lingering on your clothes as a result of exposure to the environment. This is especially so if you are working at a typical construction site where there are millions and billions of dust particles floating about in the surrounding atmosphere. Even for those of you working in air-conditioned rooms don’t ever think that you’re safe. No matter where we are, there is still bound to be dust in the air.
2. Free yourself of unpleasant body odour
The beads of sweat and perspiration accumulated and absorbed by your garments will give off a pungent smell over time. Therefore wearing the same piece of garment repeatedly for long periods of time is likely to cause body odour. You wouldn’t want people to shun and practise “ostracism” against you, would you?
3. Chance to showcase your wardrobe
On a personal note, changing clothes everyday is a good chance for me to showcase my wardrobe. It tells people about my fashion sense and personality. Moreover, wearing different set of clothes everyday increases my self-confidence as well. Calling out to the ladies out there, I’m sure you’d agree to this point, don’t you?
Well, as far as I’m concerned, I’ve compiled my reasons for changing clothes every day:
1. Free yourself of germs and bacteria
Changing clothes on a daily basis keeps you free of germs and bacteria that may be lingering on your clothes as a result of exposure to the environment. This is especially so if you are working at a typical construction site where there are millions and billions of dust particles floating about in the surrounding atmosphere. Even for those of you working in air-conditioned rooms don’t ever think that you’re safe. No matter where we are, there is still bound to be dust in the air.
2. Free yourself of unpleasant body odour
The beads of sweat and perspiration accumulated and absorbed by your garments will give off a pungent smell over time. Therefore wearing the same piece of garment repeatedly for long periods of time is likely to cause body odour. You wouldn’t want people to shun and practise “ostracism” against you, would you?
3. Chance to showcase your wardrobe
On a personal note, changing clothes everyday is a good chance for me to showcase my wardrobe. It tells people about my fashion sense and personality. Moreover, wearing different set of clothes everyday increases my self-confidence as well. Calling out to the ladies out there, I’m sure you’d agree to this point, don’t you?
Monday, December 14, 2009
Losing Fats with Kickboxing
When we exercise, we always think of sweating it out and burning fats. No doubt burning fats is of our main concern, however it suddenly occurs to me that certain exercises not only allow us to lose weight, they also allow us to pick up a skill and improve our overall fitness.
When I started swimming regularly, I asked myself ‘How can I better exercise so that not only I can achieve my ideal weight but at the same time learn a skill?’ Another important exercise that I decided to incorporate into my exercise plan is kickboxing.
Here are 5 reasons why kickboxing stands out from a typical exercise:
1. Self-Defense
Unlike many exercises, kickboxing trains you to be equipped with defensive skills. You will be learning punch and kick techniques that can prove valuable in a dangerous situation. Such defensive skills are very important as you never know when you may be in a life-threatening situation. Fortunately I have not been in such a situation but I really believe in ample preparation for the worst. The defensive skills you learn from kickboxing might just make a difference.
2. Body- sculpting
Kickboxing works the entire body. From cardio, fitness, strength and flexibility, kickboxing trains the entire body. A friend of mine who is very dedicated to kickboxing, used to have flabby arms. Now flabby arms are a thing of a past to her. When we lose weight, we may still not be able to get rid of the stubborn fat that remains in our arms. Kickboxing will also give you a more defined body because of its intensity and the different types of muscles involved in it.
3. Fun and Excitement
Kickboxing is one of the most fun and exciting exercises that I ever come across. It is very different from other exercises. Unlike traditional exercises like jogging, kickboxing is very dynamic. There is a lot of different movements involved, from throwing punches, kicking and also footwork. You get to move your hands, legs and body in a totally different way than you can ever imagine. During a workout class, there will also be music played. Sometimes I also kickbox in my own gym while listening to my favourite songs from a player. It gives me an exhilarating feeling as well as a great adrenaline rush.
4. Convenient
For some people, like me for example, you can choose to do it at home or at your gym. You do not necessarily need to travel far for your kickboxing workout. You can workout using kickboxing instructional DVDs. All you need is a DVD player, a spacious room and some leisure time and you can get an energetic workout as and when you feel like it.
5. Effective Weight Loss
Kickboxing workouts burn 400 to 600 calories per hour. It also maintains your heart at an optimum 75%-85% rate which is the recommended heart rate during exercise and training. My friends who kickbox share with me that they have lost up to 10 kg since they started 5 months ago. And they seem pumped up about it, so much so that it makes me want to go for it as well.
The more I learn about kickboxing the more I want to try, see you folks at the gym!
When I started swimming regularly, I asked myself ‘How can I better exercise so that not only I can achieve my ideal weight but at the same time learn a skill?’ Another important exercise that I decided to incorporate into my exercise plan is kickboxing.
Here are 5 reasons why kickboxing stands out from a typical exercise:
1. Self-Defense
Unlike many exercises, kickboxing trains you to be equipped with defensive skills. You will be learning punch and kick techniques that can prove valuable in a dangerous situation. Such defensive skills are very important as you never know when you may be in a life-threatening situation. Fortunately I have not been in such a situation but I really believe in ample preparation for the worst. The defensive skills you learn from kickboxing might just make a difference.
2. Body- sculpting
Kickboxing works the entire body. From cardio, fitness, strength and flexibility, kickboxing trains the entire body. A friend of mine who is very dedicated to kickboxing, used to have flabby arms. Now flabby arms are a thing of a past to her. When we lose weight, we may still not be able to get rid of the stubborn fat that remains in our arms. Kickboxing will also give you a more defined body because of its intensity and the different types of muscles involved in it.
3. Fun and Excitement
Kickboxing is one of the most fun and exciting exercises that I ever come across. It is very different from other exercises. Unlike traditional exercises like jogging, kickboxing is very dynamic. There is a lot of different movements involved, from throwing punches, kicking and also footwork. You get to move your hands, legs and body in a totally different way than you can ever imagine. During a workout class, there will also be music played. Sometimes I also kickbox in my own gym while listening to my favourite songs from a player. It gives me an exhilarating feeling as well as a great adrenaline rush.
4. Convenient
For some people, like me for example, you can choose to do it at home or at your gym. You do not necessarily need to travel far for your kickboxing workout. You can workout using kickboxing instructional DVDs. All you need is a DVD player, a spacious room and some leisure time and you can get an energetic workout as and when you feel like it.
5. Effective Weight Loss
Kickboxing workouts burn 400 to 600 calories per hour. It also maintains your heart at an optimum 75%-85% rate which is the recommended heart rate during exercise and training. My friends who kickbox share with me that they have lost up to 10 kg since they started 5 months ago. And they seem pumped up about it, so much so that it makes me want to go for it as well.
The more I learn about kickboxing the more I want to try, see you folks at the gym!
Thursday, December 10, 2009
10 Simple Health Practices: 4. Bathing Properly
Living in such a humid country as Singapore, it would be most refreshing to soak oneself in the bathtub after a hard day’s work. There is always the temptation, which I believe, for most of us to soak in the water for a couple more minutes before we eventually persuade ourselves out of it by reminding ourselves of that month end utility bill. So then, you may ask: Should we sacrifice our hygiene and cleanliness at the expense of our money? Well, of course not! It is not the amount of time that we spend in the bathroom that matters, but the necessary, proper procedures of bathing that is important. Below are some tips to ensure efficient and effective body cleaning:
1. Instead of soaking yourself in the bathtub, use the shower faucet
The tendency to spend longer time soaking in the bathtub is usually much greater given the luxury of sitting and lying in the bathtub. Moreover, isn’t it a hassle having to fill your bathtub with water first before you can bathe? Using the shower faucet is certainly the quicker and more convenient option.
2. Try not to bring in your rubber ducks with you when bathing
This is to avoid distracting yourself from your main objective of cleaning your body. Anyway, those rubber duckies are meant for kids, aren’t they? As far as I am concerned, those bathing toys are meant to cajole and distract the kids so that adults can have an easier time bathing them.
3. Bathe with soap or shower gel
I’m sure most of you would have known by now that rinsing yourself with only water is not adequate to have a clean body. After the initial rinse, it is always best to soap yourself thoroughly before rinsing yourself with water again. Well, the reason for using soap or shower gel is that when either of them is applied onto your body, a bubbly mixture will be formed and the dirt on your body will be stuck to that mixture. Upon rinsing your body, the dirt on your body will be carried away with the bubbly mixture, which then leaves your body with a fragrant scent. Note that some modern cleaning gels are “soap free”, but that is another issue.
4. Have a brush with you to scrub your body
For areas like your back where you have difficulty reaching, it is always good to have a brush with you to lend you a helping hand. Easily dirtied areas like your kneecaps and elbows can also be scrubbed clean with the brush. Scrubbing is best done after soaping of the body. It helps to remove the dirt on your body more effectively.
So, how about an economical and refreshing bath starting from today?
1. Instead of soaking yourself in the bathtub, use the shower faucet
The tendency to spend longer time soaking in the bathtub is usually much greater given the luxury of sitting and lying in the bathtub. Moreover, isn’t it a hassle having to fill your bathtub with water first before you can bathe? Using the shower faucet is certainly the quicker and more convenient option.
2. Try not to bring in your rubber ducks with you when bathing
This is to avoid distracting yourself from your main objective of cleaning your body. Anyway, those rubber duckies are meant for kids, aren’t they? As far as I am concerned, those bathing toys are meant to cajole and distract the kids so that adults can have an easier time bathing them.
3. Bathe with soap or shower gel
I’m sure most of you would have known by now that rinsing yourself with only water is not adequate to have a clean body. After the initial rinse, it is always best to soap yourself thoroughly before rinsing yourself with water again. Well, the reason for using soap or shower gel is that when either of them is applied onto your body, a bubbly mixture will be formed and the dirt on your body will be stuck to that mixture. Upon rinsing your body, the dirt on your body will be carried away with the bubbly mixture, which then leaves your body with a fragrant scent. Note that some modern cleaning gels are “soap free”, but that is another issue.
4. Have a brush with you to scrub your body
For areas like your back where you have difficulty reaching, it is always good to have a brush with you to lend you a helping hand. Easily dirtied areas like your kneecaps and elbows can also be scrubbed clean with the brush. Scrubbing is best done after soaping of the body. It helps to remove the dirt on your body more effectively.
So, how about an economical and refreshing bath starting from today?
Monday, December 7, 2009
10 Simple Health Practices: 3. Keeping Hands Clean in the Absence of Water
Ever since the outbreak of SARS six years ago and the recent H1N1 epidemic, the practice of washing hands has been emphasised once again. In many restrooms, we see posters of hand washing procedures. For more details on proper hand washing procedures, you can go to here.
Washing our hands often is the best way to stop germs and bacteria from spreading. The medical purpose is to cleanse the hands of pathogens which can cause the next potential disease to break out. However, the question is, how often can we wash our hands? Don’t tell me you have the liberty of running to the restroom from your office every now and then to wash your hands? Well, here are three easy ways that you can reduce the risk of contracting hand-transmitted diseases in spite of the absence of water:
1. Carry waterless hand sanitizers
This is a good way to kill germs on your hands when the nearest restroom or water is beyond your reach. You can practically use it on the go whenever you want and wherever you are. It is just so convenient. Such waterless hand sanitizers are readily available from the shelves of supermarkets and convenience stores.
2. Avoid touching your eyes, nose and mouth
It is advisable not to touch these sensitive areas of your body especially after touching your computer keyboards, doorknobs or even stationery like pens and pencils. It is also best not to hold onto the railings and poles when taking public transport. These items and places are where germs and bacteria are frequently found. So touching your eyes after being in contact with such items exist a risk of catching an eye infection. Likewise for touching your nose and mouth, germs and bacteria can enter your body and upset your health especially if your immune system is exceptionally low on that particular day.
3. Wear gloves
I guess this is the last resort or option that you’ll want to take, especially for those working in offices. Wearing gloves might prove to be too extreme and paranoid for your bosses and clients. But then again, you can’t deny the fact that it is an effective way to prevent diseases from spreading, do you?
Well, I hope the above list helps. Making sure and keeping your hands clean at all times is certainly the first line of defence against contracting infections and diseases.
Washing our hands often is the best way to stop germs and bacteria from spreading. The medical purpose is to cleanse the hands of pathogens which can cause the next potential disease to break out. However, the question is, how often can we wash our hands? Don’t tell me you have the liberty of running to the restroom from your office every now and then to wash your hands? Well, here are three easy ways that you can reduce the risk of contracting hand-transmitted diseases in spite of the absence of water:
1. Carry waterless hand sanitizers
This is a good way to kill germs on your hands when the nearest restroom or water is beyond your reach. You can practically use it on the go whenever you want and wherever you are. It is just so convenient. Such waterless hand sanitizers are readily available from the shelves of supermarkets and convenience stores.
2. Avoid touching your eyes, nose and mouth
It is advisable not to touch these sensitive areas of your body especially after touching your computer keyboards, doorknobs or even stationery like pens and pencils. It is also best not to hold onto the railings and poles when taking public transport. These items and places are where germs and bacteria are frequently found. So touching your eyes after being in contact with such items exist a risk of catching an eye infection. Likewise for touching your nose and mouth, germs and bacteria can enter your body and upset your health especially if your immune system is exceptionally low on that particular day.
3. Wear gloves
I guess this is the last resort or option that you’ll want to take, especially for those working in offices. Wearing gloves might prove to be too extreme and paranoid for your bosses and clients. But then again, you can’t deny the fact that it is an effective way to prevent diseases from spreading, do you?
Well, I hope the above list helps. Making sure and keeping your hands clean at all times is certainly the first line of defence against contracting infections and diseases.
Thursday, December 3, 2009
10 Simple Health Practices: 2. Caring for Your Teeth
Interesting fact: Did you know that the hardest part of our bodies is actually not our bones, but our teeth?
We have twenty of them when we are a kid before they eventually fall off one by one and are replaced by thirty two permanent teeth. They reside in our mouths and serve us well all our lives. Without them, we will not be able to chew our food. However, to be able to continue enjoying our meals at a ripe old age depends on how diligent and how much we love and cherish our teeth. Below is a list of oral care that I have collated to ensure healthy teeth:
1. Brush at least twice a day
Since young as a child we have been taught by our parents and teachers to brush our teeth two times a day; in the morning when we wake up and at night before we sleep. But how many of us actually abide by the advice? Not many I guess. Well, to be honest, I’m also guilty of that too when I was a kid. It is essential to brush your teeth at night especially as your mouth does not have the same salivary protection when you are sleeping as it does during the day. If time permits, try to brush after lunch too. Brushing your teeth after every meal reduces the damage caused by plague by-products and toxins.
2. Floss your teeth
In addition to regular teeth brushing, flossing is also essential in preventing gum disease. Flossing cleans the area in between the teeth which the typical toothbrush cannot perform. Again like before, it is best to give your teeth floss after every meal. After all, diligence never harms but pays off.
3. Rinse your mouth with fluoride mouthwash
If you are in a rush, this is what I would suggest to most people. Rinse your mouth with fluoride mouthwash after every meal. Rinsing your mouth with fluoride mouthwash not only washes away the remaining food particles residing amongst your teeth and gums, but also strengthens the overall tooth enamel. However, try not to swallow the solution when rinsing.
4. Scrape your tongue
This is one practise which I believe many people neglect. Scraping one’s tongue plays an important role in maintaining good oral hygiene. It not only helps to freshen up one’s breath, but also slows down the accumulation of plaque on one’s teeth. Try cleaning your tongue with your toothbrush first before using the tongue scraper for maximum results.
5. Reduce sugar intake
The reason for this is that sugar feeds the bacteria residing in your mouth which, in turn, excrete substances that break down your tooth enamel. This is why eating too much sweet and sugary foodstuff causes tooth decay.
6. Visit the dentist twice a year
Go for dental checkups every six months to be informed of your latest oral hygiene status, or if needs be, go for dental cleaning as well. No harm being assured of having a good oral hygiene, isn’t it?
If taken care of properly and diligently, it is likely that our teeth will last us a lifetime. They will be our means of enjoying our meals for the rest of our lives.
We have twenty of them when we are a kid before they eventually fall off one by one and are replaced by thirty two permanent teeth. They reside in our mouths and serve us well all our lives. Without them, we will not be able to chew our food. However, to be able to continue enjoying our meals at a ripe old age depends on how diligent and how much we love and cherish our teeth. Below is a list of oral care that I have collated to ensure healthy teeth:
1. Brush at least twice a day
Since young as a child we have been taught by our parents and teachers to brush our teeth two times a day; in the morning when we wake up and at night before we sleep. But how many of us actually abide by the advice? Not many I guess. Well, to be honest, I’m also guilty of that too when I was a kid. It is essential to brush your teeth at night especially as your mouth does not have the same salivary protection when you are sleeping as it does during the day. If time permits, try to brush after lunch too. Brushing your teeth after every meal reduces the damage caused by plague by-products and toxins.
2. Floss your teeth
In addition to regular teeth brushing, flossing is also essential in preventing gum disease. Flossing cleans the area in between the teeth which the typical toothbrush cannot perform. Again like before, it is best to give your teeth floss after every meal. After all, diligence never harms but pays off.
3. Rinse your mouth with fluoride mouthwash
If you are in a rush, this is what I would suggest to most people. Rinse your mouth with fluoride mouthwash after every meal. Rinsing your mouth with fluoride mouthwash not only washes away the remaining food particles residing amongst your teeth and gums, but also strengthens the overall tooth enamel. However, try not to swallow the solution when rinsing.
4. Scrape your tongue
This is one practise which I believe many people neglect. Scraping one’s tongue plays an important role in maintaining good oral hygiene. It not only helps to freshen up one’s breath, but also slows down the accumulation of plaque on one’s teeth. Try cleaning your tongue with your toothbrush first before using the tongue scraper for maximum results.
5. Reduce sugar intake
The reason for this is that sugar feeds the bacteria residing in your mouth which, in turn, excrete substances that break down your tooth enamel. This is why eating too much sweet and sugary foodstuff causes tooth decay.
6. Visit the dentist twice a year
Go for dental checkups every six months to be informed of your latest oral hygiene status, or if needs be, go for dental cleaning as well. No harm being assured of having a good oral hygiene, isn’t it?
If taken care of properly and diligently, it is likely that our teeth will last us a lifetime. They will be our means of enjoying our meals for the rest of our lives.
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