Relax during pregnancy
Tension during pregnancy makes you forget your good intentions. Relaxation exercises could help a lot. Sit with eyes closed. Relax your feet muscles, legs, neck and face. Inhale slowly and deeply through your nose, push your abdomen out, count to four, relax shoulder and neck muscles, exhale slowly and count to six. Repeat this 4-5 times until you are completely relaxed.
Respiratory infections and dietary restrictions
There should be no restrictions even of cold drinks, ice-cream, curds or fried food if you are suffering from some respiratory infection. Have plenty of fluids. Rarely, an allergy to some foods like cow's milk, eggs, chocolate, etc. may aggravate a cough.
Restrict the intake of high soda drinks
Restrict your child's intake of high soda drinks as these can lead to tooth decay among children and teenagers.
Rice based cereals better than wheat based
The first cereal your baby should have by 5-6 months is a rice-and not wheat based one. This is digested more easily and less likely to cause allergies.
Schedule a pap smear after your period
Schedule a pap smear for five to ten days after your period. That is when the cervical mucus is thinnest and the test gets the best sample for cancer detection.
Sinusitis and air travel
Avoid flying if you have sinusitis, cold or cough. It can result in acute pain in the ears and sinuses.
Skin care during winter
Winter is harsh on the skin. Dry air and harsh wind can sap moisture from the skin, causing cracking, chapping, and irritation. Do not take long, hot showers. They may sound appealing, but they strip skin of its natural moisturizing oils. Instead, take a short, warm shower; pat your skin almost dry, then put on a good moisturizer while the skin is still damp. You will need an emollient lotion for hands, heels, or anywhere else where you experience especially dry, cracked skin.
Skin spots
Small, scaly white-to-tan spots over the upper arms, neck, chest and back could be tinea versicolor. This is a common fungal infection of the skin for which a dermatologist may be consulted.
Sleep well
Sleep is important for a healthy lifestyle. Like eating right and exercising, sleeping well is essential to feeling your best during the day. Some tips for getting a good nights sleep are:
· Keep regular hours, even on weekends
· Develop a ritual before going to bed so your body gets ready for sleep
· Exercise regularly to help relieve tension
· Cut down on stimulants, such as caffeine
· Stop smoking, statistically smokers take longer to fall asleep.
Protect yourself from dengue and malaria
Personal protection against mosquito bites should be done by using mosquito repellents, netting and wearing clothes that cover the body while going out. Rooms should be properly screened with gauze/screen/wire-mesh. Care should be taken to see that there are no stagnating water bodies around the living areas and the surroundings are kept clean.
Protect yourself from heat stroke
· Drink lots of fluids through the day.
· Wear light-coloured, loose-fitting clothing in hot weather.
· Avoid dark coloured clothes as they absorb more heat.
· Cover your head.
· Limit exposure to the hot sun and wear a broad rimmed hat if working in the sun.
· Avoid strenuous activity in hot or humid weather.
Quit smoking today
· Tell your family or a friend about your decision to quit for their support.
· Set a date for quitting. Don't be too hasty; give yourself enough time.
· Begin an exercise program. Exercise relieves stress and helps your body circulate the nutrients needed to repair all the damage caused from smoking.
· Drink lots of water to flush out the nicotine and other chemicals from the body.
· Avoid smoke-filled places, as the smell may be intoxicating.
Recognising a heart attack
Heart attacks, most often presents as chest pain or discomfort. This can be accompanied by nausea/vomiting or pain going to the neck, back, jaw, arms, or shoulders, numbness or tingling in one or both arms, shortness of breath, extreme fatigue, sweating, weakness, dizziness and indigestion. These symptoms may be constant, or come and go.
Reduce allergies
Avoid soft toys, drapes, feather pillows and carpets. Vacuum regularly and use a damp cloth for mopping and dusting.
Reduce harmful fat in your diet
Reduce harmful fat in your diet by avoiding processed meats such as sausages and salami, chicken skin, fried fish and meat.
Reduce heartburn and nausea in pregnancy
Eat small, frequent meals to decrease the severity of nausea and heartburn during pregnancy. Also, avoid tight clothes, spicy, greasy foods or lying down within two hours of eating.
Reduce salt consumption
Reduce salt consumption by using less salt in cooking and at the table. Reduce your intake of canned and preserved foods, including pickles. Include a variety of fresh fruits and vegetables in your daily diet. Once you start, it takes only a short while to get used to lower levels of salt.
Reduce your caffeine intake for a better health
Reduce your coffee intake - too much caffeine can kill your nervous system. To keep you awake, try drinking hot water or juice. If caffeine is absolutely necessary as a wake-upper, try sipping slowly to lessen your consumption and maximize the effect of the caffeine.
Reduce your cancer risk
Eat a low-fat, high-fibre diet. Include five servings of fruits and vegetables daily from the following list - a medium sized fruit, ¾ cup of fruit juice, ¼ cup dry fruits, ½ cup vegetables, 1 cup raw leafy vegetable like spinach/lettuce, ½ cup cooked daal or beans or peas.
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