Nigeria Health & Lifstyle

STEPS TO MAINTAINING A HEALTHY LIFESTYLE

SLEEP - Your body repairs itself while you sleep, while lack of sleep affects your ability to concentrate, think logically and carry out task and slows you down generally. Satisfying deep sleep is one of the easiest ways to look younger, healthier and boost your body immune function. Always finish work at least one hour before you go to bed to avoid over stimulating your mind. Desist from caffeinated drinks or alcohol after 6pm if you have trouble sleeping easily. Get your body on a regular sleep schedule as much as possible. Research states that the body needs an average of 7 - 8 hours sleep.

Also always sleep in a properly darkened room, or use a light-blinder. Even low light level can impair the night time secretion of the hormone metalonin, which protects against diseases caused by ageing. It boosts immunity, and improves skin elasticity, bone and muscle strength.

EXERCISE - It is important to make out time to exercise on a regular basis regardless of your busy schedule. Even a little gentle exercise like taking a brisk walk during lunch break, like opting for the stairs instead of the lift. Will stimulate the heart and blood circulation, boost immune system and help control cholesterol level.

STOP HABITS - Such as drinking alcohol and smoking as they rob your body of vital nutrients. Findings states that one cigarette can increase your heart rate by 20 beats per minute, smoking one packet a day depletes 500mg of vitamin C from your body. Cigarettes increase carbonmonoxide level in the blood, and it takes the circulatory system 6hrs to return back to normal after smoking one stick. Apart from the numerous lung diseases associated with smoking, it makes the skin age faster, darkens the lips, the skin is noticeably worse off after a night of heavy drinking, so imagine the long term effect it would have on your health.



DRINK WATER - The body needs plenty of fluid to keep it in good shape and eliminate toxins- this applies to every part of the body from your eyes to the digestive system. You need a pint of fluid in between meals to get waste moving through the system successfully. if the body does not take in enough water, functions in the body requiring water such as dilution, detoxification can led to dehydration. On the average the body needs at least 8 glasses of water per day. To achieve this ration keep a bottle on on your desk and drink it through the day.

AVOID UNNECESSARY STRESS - Learn to accept the fact that you can't get everything done all by yourself (you are not super human) learn to delegate duties where necessary whether at home or at work- Ask for assistance from your spouse, kids, colleagues or friends- Stress stimulates your glands to produce certain hormones which can cause damage to the brain, also lead to nervous breakdown, chronic fatigue.

Cultivate the habit of saying no without feeling guilty when it appears you are taking on too many deadlines, commitments and activities. Above all learn to see when a problem is someone elses responsibility.

INCREASE FRUIT INTAKE - They are rich in carotene and anti-oxidants, which helps to reduce the risk of colon cancer, heart disease, eye disorders. Eat more carrots, African pear, water melon, sweet potatoes, mangoes, pumpkin and yam to reduce cholesterol and increase the function of the lungs.

Ensure that you eat breakfast, not only because it is the most important meal of the day. It helps to keep your sugar level steady, so that you don't end up craving for sugary snacks before mid day. Cereals like oats wetabix and wheat bread is ideal for breakfast because it contains vitamins and its high in fibre.