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  • Start and end the day with your chosen routine/method of inspirational or motivational recitation: reading, listening, singing or prayer and meditation.
  • Drink a cup of water or tea in the morning; ensure at least 2-3 litres of fluids a day, preferably water.
  • Daily or weekly exercise programme or 30 minutes walk. Practice deep breathing periodically during the day. Remember your quick invigorating shower.

Read more...

Monitor Your Health

Stay in control of your health

Four important things to ensure you are living healthily:

  • At least  5 fresh fruits and vegetables a day
  • Have your portion of beans, lentils, grains and other high fiber foods
  • Walk or physical activity for at least 15 - 30 minutes
  • Relaxation - Get at least 15 minutes of laughter and fun time

Waist size

For women: Health risks begin with measurements above 32ins (80cm). Over 35ins is serious threat.

For men: The risk rises from 37ins (94cm). Over 40ins (102cm) is serious concern.

To measure, wrap a tape measure flat and snug around your waist near the belly button. Do not tuck in abdomen.

Heart Beat

Check your heart beat soon after a strenuous exercise, and again 2 minutes after. If the difference is more than 55, discuss it with your doctor.

Blood Pressure

Blood Pressure can be checked once in 6months at home or local health centre. Normal rang 140/90-100/60 (can vary with individuals). Your doctor can advise on what is your normal. Buy a home blood pressure kit.

Urine

Urine: Note your normal. Watch out on the quantity (in relation to quantity of fluids taken) colour and smell. Discuss any significant changes with your doctor.

Skin

Examine your self naked periodically (about 2-3 times a year). Discuss any changes with your doctor.

Feet

Check your toe nails once a month, for any bruises, cuts, blisters, fungus, peelings. If you are diabetic, check every day.

Sexual Health

Submit to checks and investigations as may be necessary to exclude disease.

Men do a self examination of their testicular health. Consult your heath practitioner or doctor for details.

Females do the breast self test. This is usually done every month after the monthly period. Post menopausal women do it on first of every month. It is important to know what to look out for and report any deviations from the normal to your doctor, e.g. changes in size, shape of nipple, changes in skin; any pain, discomfort, lump etc.

Medical Checks

Do not miss your 1-2 yearly routine checks done by your doctor.

Attend other routine national checks when due. You can also arrange your general health examinations and health scan periodically.

(Readers Digest Health Booster)

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