Stress Myths: Some stress is good for us

*MYTH #3: Some stress is good or healthy for us.*

FACT: There is no such thing as "good" or "healthy" stress. Also, there is no truth to the rumor that a little stress is necessary for us to be happy, successful, or maximally productive in our jobs.

This kind of myth is rather fatalistic in its outlook. Just because you have stress, and a lot of people have stress, we try to rationalise it and try to justify. After all, if we want to lead a successful, healthy life, we should not have stress. Some look at stress in their lives as an indication of failure. This is not so.

Having said that, stress is never good for you. While many experiences in life can excite us, such as movies, plays, and athletic events, these experiences have nothing at all to do with stress (i.e. problems and conflicts that are painful or troubling to us). Confusion about this, however, causes many people to incorrectly assume that a certain amount of fear, anger, frustration, or other negative emotions is actually "good" or "healthy" for them.

We should be teaching our children that much of the pain and suffering people endure in the name of "good stress" is unnecessary. The truth is most of this stress could be eliminated without any adverse effects on our health, happiness, or productivity.

Stress Myths: Stress in inevitable

*MYTH #1: Stress is inevitable--there's little we can do to prevent or eliminate it.*

FACT: Stress is not an inevitable part of life. Many people do lead stress-free lives. When exposed to identical situations, some people experience high degrees of stress while others experience little or none. More importantly, it is possible to change yourself from "high-stress" to "low- stress" individuals.

How can we accomplish this feat? Clearly, it is not because they were born this way, or they wouldn't have become stressed in the first place. How about luck, the amount of schooling they received, or a sudden religious conversion?

While religious conversions do take place, the majority of people who change themselves from high-stress to low-stress individuals do so by acquiring a new type of KNOWLEDGE. Not the type of knowledge they learned in school, but knowledge that allows them to correct many of the myths and misconceptions other people believe.

As Richard Ecker points out in his 1985 book /The Stress Myth/: "We like to believe that stress is inevitable--that life is so complex these days, that we're being dragged along by a runaway world which offers us less and less that we can depend on. But this belief is nothing but a myth, a myth that has done more to perpetuate stress in our society than any other single factor."

Ecker goes on to say, *"Ironically, the main proponents of this myth are the very same ones who claim to be teaching people how to deal with stress!"*

What Ecker says is unfortunately true. Most of what we've been taught about stress--including what it is, what causes it to occur, and how we should cope with it--is based upon inaccurate, out-dated theories that are no longer accepted by twentieth-century thinkers.

The good news is that once you learn to recognize these myths, and once you correctly understand what stress is and what really causes it to occur, you can prevent or eliminate much of the stress you ordinarily experience.

Live a healthy life. Start with a healthy diet, and learn more about how you can enjoy life.

Chocolates are Bad for You

One of the greatest myths in losing fats is the stigma on chocolates. Some people seem to think that Chocolate is loaded with saturated fat and is bad for your cholesterol.

Let us get the facts right - this is simply not true. Apparently, stearic acid, which is the main saturated fat found in milk chocolate, is unique among saturated fats. Research have shown that it doesn’t raise cholesterol levels in the same way that other types of saturated fats do. In fact, eating a 1.4 ounce chocolate bar instead of a carbohydrate-rich snack has been shown to increase HDL (good) cholesterol levels.

We all know that the balance of HDL vs LDL is one of the most important factors in cardio health. By increasing HDL levels, we help to clear the blood of potential blockage and thus, improve our overall cardio well-being.

But remember, eating anything in excess is never good. So, while chocolates may be good for you, fat intake must be regulated together with all the other components in your healthy diet plan.

And don't forget a sensible exercise program.

Music can make you healthy

Many people have believed this down through the years. Now, with modern medicine behind it, more people will start to believe it too - music is good for you. According to Dr Michael Miller, director of preventive cardiology at the University of Maryland, you should listen to music to maintain good heart health.

You see, your heart will likely soar at the sound of joyous music. That's supposed to be good for you. Dr Miller's findings were reported at the annual meeting of the Amercian Heart Association in New Orlean in November 2008.

WebMD reported that 10 volunteers identified specific music that made them feel a sense of joy. While the music was being played, the researchers used an ultrasound device to measure how well each person's blood vessels responded to a sudden increase of blood flow. The volunteers' blood vessels dilated by 26% when they heard joyful music. That is a very healthy sign according to the good doctor.

What exactly is joyous music? Dr Miller says it depends on the individual. It's not the type of music that counts but a person's response to it.

In that case, you might want to download some joyous music to keep your healthy pink and healthy.

Lack of Sleep can indicate Heart Problems

There is sufficient evidence today that a lack of sleep can lead to heart diseases.

According to the December issue of Journal of the American Medical Association, people who get less than 5 -7 hours of sleep nightly are almost twice as likely to develop early signs of blood vessel damage as those who get more rest. The research is led by Diane Lauderdale, an epodemiologist at the University of Chicago. The study involved 495 people aged 35 - 47 who did not have existing heart damage to see whether a lack of sleep might be a contributing factor to heart diseases.

The largest group of subjects received 5-7 hours of sleep a night. Over the 5 years of study, about 11% developed calcified arteries. With less than 5 hours of nightly sleep, the danger rose starkly with 27% developing blood vessel calcification during the study. In contrast, only 6% of those who received more than 7 hours of sleep showed signs of heart damage at the end of the study.

Earlier studies had shown that lack of sleep may also contribute to obesity and diabetes.

Heart disease often occurs only after years of damage to the blood vessels that surround and support the cardiac muscles. Calcium build up in the blood vessels is one of the main causes, along with high cholesterol.

Healthy Food Tip - Frozen Soup Stock retains nutriets

Sometimes, home cooking is too much of a hassle in our busy schedules. Undeniably, we all know that cooking at home is healthier than eating out. Here is a tip that can help.

According to Ms Nehal Kamdar, Dietian with Raffles Hospital, a home made soup soup stock is an excellent way to enhance the flavour of dishes. The meat, bones and beans that you are using contain mainly minerals, protein and fat. None of these are destroyed by heat. However, there are some points to note when freezing home-made stock:

1. As the stock continues to heat, oil in the water rises to the
surface, and combines with the proteins, creating a foam. You
should let the soup chill completely and skim the fat from the top
before freezing the stock. Fat spoils over time in the freezer and
shortens the frozen stock shelf life.
2. Store Food in small servings to hasten freezing. This also allows
you to defrost what you want.
3. The quicker food freezes, the better its quality once thawed.
Arrange containers in a single layer to allow air to circulate for
quicker freezing.
4. When defrosting, do so in the refrigerator or microwave, never in
room temperature or you might run the risk of food contamination.
5. Do not freeze more than 4 months.

What is cellulite?

Cellulite is the bane of many, especially women. Strangely, it is not a phenomena that appears only in fat and over-weight people.

Cellulite results from the abnormal storage of fat in the skin and subcutaneous connective tissue retraction and is more common in women than men.

Whether you are young of elderly, underweight or overweight, you are likely to be plagued by cellulite if you are leading a highly sedentary lifestyle and do not have a balanced diet. Unfortunately, cellulite tend to worsen over time. Gradually, the lumpy orange peel effect of cellulite become more pronounced on the hips, abdomen, thighs and buttocks.

In women, the tissues is particularly sensitive to variations in hormone levels (menstrual cycle, pregnancy, menopause) which promote the storage and build up of fat reserves.

According to Joey Atlas , Publisher and Editor of "The Cellulite Reduction Report":

Several years ago, Neil Solomon, M.D., conducted a double-blind
study of 100 people to see whether "cellulite" differed from
ordinary fat. Specimens of regular fat and lumpy fat were obtained
by a needle biopsy procedure and given to pathologists for analysis
and comparison...

No differences between the two types of fat samples were found.

More recently, researchers at Rockefeller Institute used
ultrasonography, microscopic examinations, and fat-metabolism
studies to see if "cellulite affected" and unaffected skin areas
differed in seven healthy adult subjects - five women, two men; four
of them "cellulite" affected, three unaffected.

Not surprisingly - the researchers concluded: (a) certain
characteristics of skin make women more prone than men to develop
the appearance of "cellulite"; and (b) there were no differences in
the appearance or function of the fatty tissue or the regional blood
flow between "cellulite" affected and unaffected body areas within
these individuals...

So, make sure you have a balanced diet and practise healthy living as a lifestyle. Not only will that keep you healthy, it will keep you good looking too.

10 Simple Health Practices: 9. Drinking Sufficient Amount Of Water

Water is the essence of life. Our body is made up of 75% water. A 5% drop in body fluids actually cause roughly up to 30% energy loss in an average adult. A more severe dehydration of up to 15% drop in body fluid can be life-threatening. Therefore drinking sufficient amount of water on a regular basis is vital to good health. Drinking up to 2 litres of water daily is a good amount.

Here are a 4 ways on how you can drink 2 litres of water on a daily basis:

1. Always Carry A Water Bottle
A water bottle typically can contain 500-750 ml of water. All it takes is less than 3 minutes to get your water bottle ready. Remember to always wash your bottle after a day of usage. You must be careful not to fill very hot water into your bottle as it may deform your bottle and also may contaminate the water. This is because some plastics might melt when you pour very hot water.

2. Always Have 2 Cups of Water By Your Bed
When you wake up in the morning, you will probably feel thirsty. However most of us do not attempt to quench the thirst because usually we will be rushing to work in the morning. This is where having 2 cups of water by your bed makes it convenient and acts as a reminder to drink up when you wake up. In addition, research has shown that our water absorption rate is at a peak when we wake up because the body has been rested and has not been filled with water during our slumber hours.

3. Opt For Water Instead Of Coffee
Coffee is highly diuretic. What this means is that coffee will increase our rate of water excretion, which is not favourable. I can understand that we often take coffee as a form of beverage to keep ourselves awake and alert during work. However, substituting coffee with water is even better as it replenishes our natural energy. It also may make us visit the toilet more often for relief which will surely wake us up. Not to mention that regular trips to the toilet make us less sedentary which is good for our health and that drinking coffee is harmful to our health in the long run.

4. Opt For Fruit Juice Instead of Soft Drinks
During meals, we often order soft drinks. As carbonated drinks with high sugar content, soft drinks are not healthy drinks. In fact soft drinks are also highly diuretic and actually make us thirstier afterwards. Fruits by nature are high in water content. Thus getting an apple juice or your favourite orange juice, especially those freshly squeezed ones, makes so much more health sense. Of course you can have water as your drink for your meal. However always drinking water can be boring and thus difficult to maintain. Besides fruit juices are a great alternative to water, given that fruits are healthy foods and that they provide a savoury taste which does not cost much.

Having a sufficient amount of water intake daily will provide us with a wide range of benefits from good skin complexion to more energy. So be sure to drink at least 2 litres of water daily!

10 Simple Health Practices: 8. Take Good Care of Your Fingernails

Merry Christmas everyone! Enjoy yourself tomorrow! Here is something you can do after all your wild parties, take care of your nails.

This is one area of our body that most people, especially the men, tend to neglect and take for granted. However, just like the way you dress and the disposition you portray, fingernails also tell a lot about one’s personality. Clean and trimmed fingernails give others the impression that the particular individual is someone who is neat and meticulous, always paying attention to the smallest details. On the other hand, having dirty and jagged fingernails tends to put others off. Just like asking for a cup of coffee from an air steward or stewardess on the plane, have you seen them with dirty fingernails? Well, you don’t, do you? Here’s how to keep your fingernails looking their best:

1. Never bite your fingernails
Never ever bite your fingernails. Kick this bad habit if you are guilty of it. Biting your fingernails may damage the nail bed and invite unnecessary and harmful bacteria into your body. Moreover, biting fingernails is an awful act and it hurts your beautiful image.

2. Never use your fingernails to poke or pry things
To prevent damaging your fingernails, never expose your fingernails to potential harm. Poking and prying can cause damage to your nail beds as well.

3. Protect your nails from harsh chemicals
When washing the dishes, it is best to wear gloves to protect your fingernails from the washing chemicals.

4. Trim and clean your fingernails regularly
Always make an effort to trim and clean under the fingernails regularly. After trimming, it is good to use an emery board to smooth the nail edges for an enhanced look.

5. Moisturise your fingernails frequently
When applying moisturiser to your hands, rub some lotion into your fingernails as well. Just like your skin, fingernails need moisture too. For ladies, always remember to apply moisturising lotion to your fingernails after removing nail polish.

6. Do not use nail polish remover more than twice a month (for ladies)
Try touching up the nail polish instead of removing it. However, if you really have to, avoid using those nail polish removers that use acetone, which dries up fingernails.

Now, you might not need to spend more money on a manicure.

10 Simple Health Practices: Getting Sufficient Sunlight Exposure

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!

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.

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!

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?

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?

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.

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.

10 Simple Health Practices: 1. Sensible Eating

Well, I’m pretty sure that the phrase “you are what you eat” rings a bell to all, if not, most of you. What makes a body perfect or less than perfect is what we put into it. If taken care of properly, our bodies will serve us faithfully for more than a century. But on the other hand, if we were to shove all sorts of junk into it, it is with no doubt that our bodies will not function as well as it otherwise would.

So now, what is it exactly that we should put into our bodies to ensure sustained functionality of our organs and limbs? For those looking for an answer to that, you may want to read on.

1. Eat less fat
Various research and studies have shown that obese people are more susceptible to diabetes and heart related diseases. As high fat content in an obese body is likely to accumulate and clog up arteries and veins, it will actually trigger the next potential cardiovascular disease. Moreover, fat people are also generally perceived to be lazy and intellectually challenged, which diminishes their chances of landing good jobs. So, instead of spending tons of money on slimming products or therapy, why not start by preventing obesity in the first place?

2. Eat less sugar
Sugar – another major culprit of obesity and diabetes. For those who do not know, too much sugar intake can also cause cancer and impair the structure of our DNA. It also interferes with the absorption of protein. In any case, too much sugar is also bad for your teeth. You wouldn’t want to become a regular patron of that dental clinic down the street, do you?

3. Eat less salt
In addition to contributing to commonly known hypertension and cardiac failure, excessive salt intake also causes constipation and renal diseases. The drawing of water by salt interferes with the normal absorption of water during the digestion process leads to the accumulation of toxins in the intestinal tract. A natural antibiotic, salt also kills living bacteria including the good ones in the body.

4. Eat more fibre
Calling out to those of you who are in the midst of your weight loss programme, don’t forget to take more fibre. As fibrous foods occupy a large space in your stomach, thus it actually makes you feel full and preventing you from overeating. Fibre also helps in preventing constipation by keeping your bowel movements smooth. It lowers the blood pressure and regulates the blood sugar as well by removing bile acids that digest fats.

5. Eat more fruits and vegetables
This is certainly the umpteenth time you are seeing or hearing this I’m sure. But still, I find it hard to leave this out of the list, so, just bear with me for at least the next 10 seconds or so. Well, fruits and vegetables are especially important in preventing chronic diseases. They have the minerals, antioxidants and vitamins in the correct combination that help to build up the immune system. Eating fruits and vegetables of different colours gives your body a wide range of nutrients such as potassium and vitamins A and C. So the next time you visit that grocery store or supermarket, be sure to fill your shopping basket with rainbow colours!

Sensible eating is undoubtedly the first prerequisite for a strong and healthy body. It is not the wide variety of food available that you owe it to but your own self-discipline to eat carefully and to balance your own diet. Cultivating a sensible eating habit that is tailored-made to your lifestyle as early as possible is definitely one big step towards longevity. Don’t you think so?

Lose Fats by Brisk Walking

Sometimes, when we try to lose fats, we think of the most challenging and painful ways to do so.

I guess it is because many people think that if it is too easy, it must not be very effective. That is so not true. Here, I would like to share with you one exercise that I do and have found to be not only effective, but gives be great joy and pleasure.

Every week, twice a week, I go to the nearby park and do Brisk Walking. Sometimes, I go down to the Botanic Gardens. Other times, I am at East Coast Park. Where ever it may be, without fail, I go for my weekly walks.

How is Brisk Walking different from normal walking?

You have heard that after meals, it is good to take a leisurely stroll to help digest the food, that is a good habit, but that is not Brisk Walking.

When you do Brisk Walking, you actually walk faster than normal. Hold your body upright, clench your fist, lift up your fore arms to your elbow level parallel to the floor. When you walk, make sure you heels land first and then roll rapidly forward.

Your steps are brisk and sure. Do not bounce, this is not jogging. There is no need to strain to go as fast as you can. Just walk quickly and with confidence. As a gauge, it will take you anywhere from 15 to 25 mins to finish 2.4km walk at a comfortable pace.

Make sure you have sensible walking shoes (jogging shoes are fine) and wear loose, comfortable clothing. Breathing is important, so tight and restrictive clothes are not ideal.

Hopefully, this simple suggestion will give you many hours and days of pleasure and a healthy lifestyle.

Fat Kids are stigmatized too

Last week, we talked about women being more discriminated against than men. I received several notes from readers, that there is another group that suffers a lot of discrimination – fat kids.

Children can sometimes be the most cruel. Simply because of their innocence, they usually say what is on their mind, no subtlety, no holds barred. And of course, what gets in their minds, is put there by what they hear, see and experience around them.

Sadly, the discrimination did not originate from children. Teachers and parents usually lead the charge when it comes to discrimination.

"The stigmatization directed at obese children by their peers, parents, educators and others is pervasive and often unrelenting," researchers with Yale University and the University of Hawaii at Manatoa wrote in the July 2007 issue of Psychological Bulletin

The lifestyle that we lead and the environment that we are in today is no longer the same as in the past. Where children used to have to walk or pedal their bikes to school, now, transportation is so convenient and affordable, no one does that any more. When bored, children in the 70’s and 80’s used to run around, kicking a ball, chasing each other or catching spiders. Today, TV and the Internet, not to mention console games, dominate a child’s life.

Compounding this already much more sedentary lifestyle is the fact that we eat much better today than before. Thanks to rising affluence, we stuff ourselves and our children with rich, delicious food.

It will be difficult to change eating habits over-night. For adults, taking fat blockers can help fight the fat build up. But for children, it is much more advisable to encourage them to lead a healthier, more active lifestyle. Controlling their snack in-take and regulating their diet is something that most parents can and should do.

Discrimination is not a nice thing. It hurts and leave psychological scars. Instead, let us move to help those in need to lose their fats and lead a happier, healthier life.

How to lose Fats safely

One of the most often asked question in the quest for losing fats and losing weight, is one of safety. How can we lose fats safely?

Frankly, the real danger of any diet is when you attempt to lose weight fast. Most people want to lose fats because they want to lose weight. Most want to lose weight because they want to look slim and trim.

There are many factors to losing fats. One of the most important is your metabolic rate. If you are able to maintain a high metabolic rate, it will help to burn off excess fats. How can you increase your metabolic rate?

Exercise.

To some, that one word is scary. It is impossible. Yet, it is not as difficult as it seems to be. In place of rigorous exercise, a long term approach would be to change your lifestyle. Become more active by taking up some sport, go outdoors more and so on; these are good ways to increase your metabolic rate.

Here are some simple ways you can lose fats safely:

1. There is no need to become an exercise fanatic. Simply become more active in your lifestyle and you will increase your metabolic rate. Take walks after meals. Walk up stairs instead of taking the elevators and other simple, daily tasks.
2. Join an exercise club. For example, some women might get together to form a club that goes walking in the park once or twice a week or guys who agree to meet up to do some cycling and so on.
3. Eat wisely. Rather than stuffing yourself at every meal, eat until your hunger pangs are gone. Stop before you feel completely full.
4. Drink plenty of water. Sometimes, when you are thirsty, your body sends out signals that are similar to that of being hungry. However, these are false. Your body is simply trying to get you to get some liquids.

In order to lose fats safely, you need to have a balance of a healthy lifestyle, a sensible diet and the commitment to see it through.