• 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.


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: 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.


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


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)


0 #30 Seth 2017-05-12 16:50
Saudações! Mᥙito útіl dentгo deste artigo ! É ߋ muda pouco ԛue fará o maior
mudanças. Mᥙito obrigado pοr compartilhar!

Ꮋere iѕ my Һomepage ... como perder barriga pos parto rapido:
0 #29 Anja 2017-05-11 03:20
I could not refrain from commenting. Well

Here is my blog - Nettoyez Votre Mac - Maryjo:,
0 #28 Mamie 2017-04-09 13:43
é na realidade um boa webmaster. O web site carregamento velocidade é incrível .
Parece que é fazendo qualquer distintivo truque.

Também , o conteúdo é obra-prima . Você tem realizada um
excelente processo nisto tópico !

Feel free to surf to my page ... tecnicas avançadas de memorização
e concentração:
0 #27 Scott 2016-07-20 01:01
Thanks for sharing your info. I really appreciate your efforts and
I will be waiting for your further post thanks
once again.

Here is my homepage ... how to get free coins pokemon go:
0 #26 Maxine 2016-01-24 19:19
A great rule to adhere to to the volume of water
you need every day is drinking half one's
body weight loss tips and motivational
posters: in ounces of water each day. The more salt you eat,
the more our bodies retains water to dilute
it. Also an incredible tip for preparing healthy food choices is to buy some healthy cook books and pick some recipes that appeal to
you and take the time out out of your day and please
take a proactive role in preparing delicious healthy meals.
0 #25 Adela 2015-12-13 00:03
Hello, everything is going well here and ofcourse every one is sharing data, that's truly
fine, keep up writing.

Also visit my weblog Bonte Eye Serum:
0 #24 Curt 2015-11-29 03:22
I like what you guys are usually up too. This type of clever work and reporting!
Keep up the wonderful works guys I've incorporated you guys to my personal blogroll.

Also visit my homepage; Nue Vitality:
0 #23 Don 2015-11-10 21:50
Great article! We will be linking to this particularly great article
on our site. Keep up the great writing.

Here is my webpage: dentalsurgeryma .com:
0 #22 Clifford 2015-10-28 04:13
Howdy! This article couldn't be written much better! Looking through this article reminds me of my previous roommate!
He always kept preaching about this. I most certainly will send this article to him.

Pretty sure he will have a very good read. Many thanks for sharing!

Feel free to visit my web-site - Found Youth:
0 #21 Christian 2015-10-23 10:10
I was more than happy to discover this web site. I want to to thank
you for ones time due to this fantastic read!!
I definitely loved every bit of it and I have you saved as a favorite to check out new stuff
in your web site.

Look into my site Vitalite Cream

You have no rights to post comments

The Coaching Academy
FacebookFollow us on TwitterFind us on Google+