YOUR HEALTH.....take care

1 Your lifestyle can have a major impact on your health and wellbeing.

2.Your daily habit will reflect your own health and wellbeing.

3.It can be challenging to consider your own health needs when you are busy working hard for life.

4. For whatever reasons,it is important to take care of yourself so you can continue in your daily routine role.

5. For example unhealthy eating and not enough physical activity can easily laed to an increased risk of developing a chronic disease such as some cancers,heart disease and type 2 diabetes.

6. HEALTH IS WEALTH.Here are somethings for you to consider:


A) EAT RIGHT.....you are what you eat.

-eat variety of foods according to Food Pyramid

-eat healthy meals regularly.....and DON'T forget breakfast,planning meals ahead can helpt

-modify your food intake and physical activity to achieve the ideal body weight

-include fruits and vegetable in every meal.....eat more fruit and vegetables

-eat more fibre by including high fibre food in your diet such as cereal,oat,grain,legume,beans etc

-drink plenty of water....water is the best and cheapest drink,water provides the fluid we need

-choose foods and drinks that contain less sugar

-limit or decrease your intake of oily and greasy foods.

-choose safe food and clean eating places.

...remember to reduce your risk of chronic disease,it is important to EAT a balanced diet containing a wide variety of nutritious foods....


B) CARRY OUT PHYSICAL ACTIVITIES

-make time for regular exercise

-physical activity is important to lower your risk of chronic disease......so getting active.

-diversity your physical activities to keep healthy and fit

-short bouts of moderate-intensity activity are just as effective at improving health factors such as blood pressure and blood cholesterol

-do as much physical activities anywhere eg home/office such as walking up stairs, walking,cycling,housework,walking to office/shop etc

-aim for 30 minutes or more of moderate activity

-practice aerobic activities or recreatiunal sports,3-5 times a week for at least 30 minutes per session

-practice exercises for muscle flexibilty,strengh and endurance 2-3 times a week such as stretching,push-ups,sit-up and weight lifting

-moderate intense activity will cause a slight bout noticeable increase in your breathing and heart rate.A good examples of moderate intense activity is BRISK WALKING.Moderately intense activity should be carried out for at least 10 minutes at a time.

-reduce idle activities such as watching TV,sleeping or living a sedentary life.


C)AVOID PHYSIOLOGICAL SYMPTOMS

-working hard everyday can be emotionally demanding.....

-sometimes the pressures of working can manifest themselves in physical or psychological symptoms including headache,backache,neck pain,diarrhoea,vomiting,stomach upset,ulcer,tiredness,depression,anxiety,stress/pressure etc

-so it is important to make time for yourself to help reduce the strain,pressure,and stress of working.....taking time for yourself gives an opportunity for you to maintain fresh and have a rest from your daily routine working role.

-being a worker (anywhere)is a demanding role that involves many feeling/emotion experience eg confusion,conflict,love,sadness,frustration,happiness,shock,guilt,fear,obligation,joy,anger etc....these feelings are individual,you must andle it carefully.Talking with family,friends and counsellor can help.

-handling stress..by practice the following steps:be calm,breathe deeply,say to yourself-I must calm,pray,talk to people,go for a massage,rest and listen to music,stay active,exercise and THINK POSITIVE.

D)STOP SMOKING.......SAY NO TO SMOKING

-if you feel he desire to smoke,take deep breaths to calm your mind or drink cold water or take bath

-stay away from smokers


E)NO CONSUMPTION OF ALCOHOL

-avoid alcohol-related harm..alcoholism,unintentional injuries (eg road-traffic accident,falls,drowning,violence,suicide,homicide etc),physical toxicity (eg.liver cirrhosis,cardiovascular disease,liver cancer,depression,anxiety,death).

F)RIGHT HABIT.....practice daily

-continue with activities that you enjoy

-share your feelings with a trusted friend/family

-get enough sleep everyday

-keep your own medical appointment

-remind yourself of the happy times

-be patient

-understand the condition of others

-keep in touch with others

-share your experience...this can help you and others

-don't afraid to ask questions

-don't think you are alone.