Preventing Hair Loss

Taking good care of your hair is the easiest way to to ensure you won't lose it.

Many people suffer hereditary hair loss. This is know as male pattern baldness (MPB) and has familial link. This type of hair loss is inevitable, but can be slowed or even reversed using various treatments.

However, there are many people who lose hair for reasons not associated with MPB. There are techniques you can use to lessen or prevent these types of hair loss. A number of factors contribute to hai loss some of which include : your diet, health, hormones and hair treatment are some of the most common ones.

The steps to prevent hair loss are as follows : -

1. Avoid harsh shampoos.
2. Avoid dying / perming too frequent
3. Avoid blocking pores (shower after excercise) or together
4. Get a balanced diet (Vitamin A & E are essential)
5. Myths (massaging your scalp to increase blood flow)

Will your contrception cause osteoporosis?

Scientists have found that using long-term contraceptives may be a risk factor for osteoporosis. In a Texan study, the bone density of nearly 50% of women using contraceptive jabs over two years was reduced. Those most affected also smoked and didnt get enough calcium.

Advice? If there's history of osteoporosis in your family and you're using long-term contraception, schedule a chat with your GP. And if you do decide to stick with it, take steps osteoporosis-proof your life :
if you smoke, it's time to quit, eat plenty of calcium - found in milk, almonds and dark green leafy vege and take up weight-bearing exercise such as running, walking or aerobics. Added together, they mean you're less likely to be affected. 

Prevent osteoporosis before it get worse...

Pigmentation & How to protect your skin?

Pigmentation is a common condition in which some areas of the skin are darker than others. This is due to an ecxess of melanin (the brown pigment that determines skin colour) in certain ares of the skin.

There are a few types of pigmentation : -
i. age / liver spots : People who sunburn easiluy are more likely to develop this condition or even due to old age
ii. Melasma : about the same with age spots but in a largers areas. This happens due to hormone changes and happen to pregant women as well as the women with the contraceptives.
iii. freckles : small, circular spots on the skin : this happens to fair-skinned people, particularlly after extended exposure to the sun. The colour from yellow, reddish or brown.

How to protect your skin?
Excessive sun exposure ca lead to skin pigmentation. The steps to tak care your are as follows : -
1. use sunscreen every time you go out into the sun, At lease SPF 30 to protect against harmful UVA and UVB rays
2. Try to void sun exposure bewteen 10am to 4pm when the ultraviolet rays are at their strongest
3. Use hat or umbrella and sunglasses to protect yourself if you are to go out
4. Exfoliating your skin regularly. This helps to remove dead skin cells
5. Consult your dermatologist if the skin pigmentation persists.

Back Pain & Healthy Lifestyle

Back pain is one of the most common problem that you will see in recent days. It is estimated that 60% -85% of people in Europe will suffer from low back pain at some point of their lifes. It affects men and women equally and most commonly affected 35 to 55 years old people.

It is important to bear in mind that back pain can also be a symptom of the other medical conditions that should be referred to the doctor. These can include bladder and kidney infections and some gynecological problems, osteoporosis and broken bones.

For many people, back pain can be triggered by doing normal, everyday activities, such as : -
1. Lifting, carrying, pushing or pulling incorrectly
2. Slouching in chairs
3. Standing or bending down for long periods
4. Twisting, bending awkwardly
5. Coughing
6. Sneezing
7. Over-stretching
8. Driving in hunched positions

The back pain can be divided into : -

1. Lower back (between the bottom f the ribs and tops of the legs)
2. Upper back (between the bottom of the ribs and tops of the legs)
3. Sciatica ( caused by irritation of the sciatic nerve which travels from buttocks down through the length of the leg.

Symptoms

The symptoms of the lower back pain is they may feel the pain in the buttocks and top of the legs. Whilst, upper back pain can be caused by a sudden injury, for example, by whiplash after a car accident. It can also be caused by strain or poor posture over a period of time; namely, sitting in front of a computer and etc.
The sciatic pain will feel the pain all along the length of the sciatic nerve from the lower back, along the buttocks, to the back of the legs and all the way down to the heel of the foot.

For most of the people, the pain lasts for less than six weeks, if longer then it is called chronic back pain. Condition persists, medical advice is very important.


The exact cause of the back pain is hard to pin down, but what is clear is that there are some things that will increase the risk of developing back pain. These includes : -
1. Lifting, carrying, pulling, pushing movements that require force to be applied
2. Repetitive movements
3. Vibrations
4. Age
5. Being overweight
6. Being pregnant
7. Infections ie. kidney infection
8. Lack of exercise
9. Osteoporosis

There are some warning signs if the back pain also cause the follows : -
1. Those are under the age of 20 or over the age of 55
2. Have pain that has gotten worse over a period of days or weeks
3. Have a fever
4. Pain is constant even lying down or resting
5. Pain that travel to the chest or pain that high up the back
6. Have pain down the legs and below the knees
7. Have recent trauma or injury to their back
8. Unable to control their bladder or pass urine
9. Numbness a round genitals, buttocks or anus
10. Taking certain medication ( steroids)
11. Had cancers
12. Low immune system
13. Drug abuse

Recommendation or treatment
1. Should continue normal activities as much as possible and avoid resting in bed
2. Paracetamol is essential for pain killer but
3. Heat pad

Back pain can be avoided by taking care of the belows  : -
1. Weight management
2. Wearing flat shoes
3. Avoid stress
4. Avoid sudden movements or muscle strain
5. Keep active (walking & swimming, yoga & pilates)
6. Stop lifting heavy items

Some postures awareness : -
When lifting
Keep feet apart with on leg slightly in front
Don’t stoop and squat
Keep the item close to your waist
Don’t twist your back or lean sideways

When standing up
Have your back and legs straight with weight balances evenly on both feet

When sitting down
Knees and hips should be level and feet flat on the floor.

When driving
Make sure the small of the back is supported.

When sleeping
Make sure you have enough support from your mattress.

Healthy lifestyle is corelated to our daily activities, our daily proper posture will bring to the better health. Posture awareness is very important to avoid the sickness of back pain.

Beans help you live longer

Bean helps to give you a healthier lifestyle and prolong your life. Take the belows into your diets : -

1. Navy beans
These beans are high in folate and a B vitamin may reduce your risk of stroke and cognite declines as you age. Mash together a can of navy beans, a minced clove of garlic, 2 tablespoons of olive oil, a pinch of fresh or dried rosemary and salt or pepper to taste. Replaced this with your mashed potatoes.

2. Garbanzo beans
This will help to reduce your levels of insulin, lowering your risk of diabetes. Make your own hummus by blending 12 ounces of garbanzos with a tablespoon each of olive oil, lemon juice, and peanut butter. Add chopped garlic clove. Season with salt, pepper and cumin.

3. Black beans
These beans contain potent disease-fighting anti-oxidants. Stuff black beans, chopped zucchini, and shredded cheddar cheese into whole-grain tortillas. Bake it for 20mins.

4. Kidney beans
It contains antioxidants that help to prevent the hardening of your arteries. Mash kidney beans with 2 teaspoons of chili powder, lime juice and minched garlic for your sandwich.

5. Pinto beans
This help to cut LDL cholestrol. This can be used as a toppings to your chicken breast. Mix can of pintos with chopped red and green bell pepper and red onion. Add 1/4 cup of corn, the juice of lime and 1/2 teaspoon cumin.

Enjoy the beans and mix it with your daily diet will help you to prolong your life and create a better healthy lifestye. So called, beans help to prolong your life.

broccoli & diabetes

Vegetables are well known for their cancer-fighting potential.

Eating broccoli could shield your from the wrath of diabetes. This is due to the sulforaphane, a chemical derived from cruciferous vegetables, switches on genes that produce enzymes and protect your blood vessels from the damage linked to high levels of disease-fighting antioxidants, which do battle with the free radicals created raging blood surgar.

Carbohydrates & liver

Not only will forging on surgar and starch expand your waistline, but eating too many carbohydartes may harm your liver too. That's because excess blood surgar is converted to fat in your liver, where it can accumulate and lead to non-alcoholic fatty liver disease.

Beware of taking too much carbo, your are most at risk if you have fasting blood glucose greater than 100mg per deciliter, indicating your body doesn't process carbs well.

For a better healthy lifestyle, reduce intake the carbohydrates is important.

Weight gain & hormone

Body weight and hormone changes in the body are corelated to the healthy lifestyle. I would like to highlight how to manage your body weight by controlling your hormone and lead a a healthy lifestyle.

There are literally hundreds of hormones involved in controlling body weight, the metabolism of body fat, hunger and cravings. Insulin is the one most talked about, yet, like most complex reactions in the body, it’s unlikely that one specific hormonal path is the definitive solution to keeping in shape. With more research focusing on the area, it pays to be aware of other hormones that can help or hinder.


1. Cortisol
This is a stress hormone that closely related to weight gain. This hormone tends to cause the depositing of fat around the abdomen rather than the hips. This is why people tend to become apple-shaped and also facing the development of cardiovascular disease. Stress! People who has more hormone of cortisol tends to eat more food which is higher in carbohydrates than those who secrete less cortisol hormone. Taking active steps to manage your stress can control cortisol levels and have a tremendous flow-on effect to weight loss success.

2. Leptin
This hormone is produced in fat cells and helps regulate the brain to reduce appetite and burn more kilojoules. Leptin levels are high for obese people. Promoting leptin levels and adequate sleep is good to control the weight gain. Aim to get a good night’s rest to allow your body’s natural night-time rise in leptin to occur for sufficient time.

3. Sex hormones
Women produce oestrogen, progesterone and testerone. This level of hormones will fall dramatically at menopause. Women tend to gain weight particularly around the abdomen. Hormone therapy will sometime work on this.

4. Thyroid hormones
The thyroid hormones are to regulate many metabolic processes including growth and energy. The little release of thyroid hormones will cause the metabolism to slow down and subsequently cause the weight gain. The symptom includes low energy, depression, slow heart rate, weight gain, intolerance to cold, muscle fatigue, dry skin, hair loss and constipation.

5.Ghrelin
This is a hormone that increase hunger, slowing metabolism and decreasing the body’s ability to burn fat. This is one of the most common hormones that cause the weight gain. People who have had weight loss following bariatric surgery have low levels of ghrelin. Surgery is recommended for the patients with a BMI greater than 40 or BMI greater than 30 with additional medical conditions ie. type-2 diabetes.

Understand the relation of  hormone with the gain weight reason is the first step of bringing yourself to best healthy lifestyle!

Hiccups

How do hiccups happen? Actuallly, hiccups occur when air in the stomach from eating too fast irritating the diaphragm, causing it to spasm. This pulls air very quickly into the lungs, triggering the epihlottis to slam shut and at the same time shakes your vocal cords and create the "hic" sound.

Most of the hiccups only last for few minutes, but some might last for days and weeks. This is a sign of unusual porblem or medical problem.

You might have heard lots of suggestiond for how to get rid of hiccups and u might have tried a few too. Do they work? Holding your breath and countng to 10 is on way some people can get rid of hiccups. Some of the old people might say, drinking from wrong side of a glass of water is the way to cure the hiccup. Putting some sugar under your tougue or getting somebody to scare you and so on.

The above might work and might not too. The best solution from the expert is "put something cold on your neck". Holding two ice cubes, one either side for 10 seconds, interrupts the firing rate of nerves, sending signals to the diaphragm and calming it down.

This is medically work. Try this if you one day have hiccups...

INSOMNIA FACTS (PART II)

Who are the person in high risk of insomnia?

Those who are on medication : -

• cold and asthma preparations.
• High blood pressure
• Medication for depression, anxiety, and schizophrenia.

Besides of the medical conditions, there are certain groups of people which may be at higher risk for developing insomnia:-

• travelers
• shift workers
• elderly
• adolescent or young adult students
• Pregnant lady; and
• Women who are menopause and on menstruation

 Besides of the above there are also other causes of insomnia which are very important :-

• stimulants namely caffeine, cocaine, herbs and nicotine.
• Alcoholics who use alcohol to induce their sleep as a nightcap. Alcohol creates nonrefreshed sleep in the morning.
• A disruptive bed partner with loud snoring or leg movements also may impair cause insomnia to others.
• Insomnia Diagnosis
• If you feel that you have an insomnia, an evaluation will include a physical examination, medical history, and a sleep history. Your sleep patterns, how you feel during the day and etc is very important.

Treatment for Insomnia

Good sleep habits are very important to avoid insomnia. If at the event that initial stage of insomnia will affect your work of the day, few day sleeping pills are essential. Avoid using over-the-counter sleeping pills for insomnia since they may cause side effects and tend to lose their effectiveness over time.

Treatment for chronic insomnia will start from underlying conditions or health problems that cause insomnia. If insomnia persists, your health care provider may suggest behavioral therapy. Techniques such as meditation, relaxation exercises, sleep restriction therapy will be useful.

To be continued with GOOD SLEEP HABITS in Part III.

INSOMNIA FACTS (Part 1)

Insomnia is one of the sleep disorder that easily found in our current lifestyle. There is an estimation of 30%-50% of the general population are affected by normal insomnia whilst 10% have chronic insomnia.


What are the symptoms of insomnia?

The most obvious symptom is persistent of difficulty falling asleep. Others include : -
• Wake up often during the night and having trouble going back to sleep wakeup too early in the morning.
• Sleepiness during the day.
• General tiredness.
• Irritability.
• Problems with concentration or memory.

Generally, there are 2 types of insomnia : -
Primary insomnia: This insomnia is not directly associated with any other health condition or problem.

Secondary insomnia: This happens when a person is having sleep problems because of health condition (ie asthma, depression, arthritis, cancer, or heartburn); pain; on-going medication; or alcohol.


What are the causes of insomnia?

i. Uncomfortable room temperature (too hot or too cold)
ii. Excessive or unpleasant noise
iii. Changes in shift work
iv. Jet lag
v. Presence of an acute medical or surgical illness or hospitalization
vi. Feeling of fear, anxiety, stress and depression or emotional or mental tension
vii. Withdrawal from drug, alcohol, sedative, or stimulant medications
viii. High altitude (mountains)

Food against Insomnia (Part 1)

Stress and sweltering temperature can all add up to a lot less shut-eye for you. Turn the tables with the food below to help you sleep easy.

1. Red wine

Drift off to sleep with a glass of res that contains sleepy hormone melatonin. Bear in mind that large quantities of alcohol will prevent REM sleep and will give you morning dog breath.

2. Banana

Excellent source of sleep-inducing chemical tryptophan and B vitamins are easy to digest. Whizzing one in the blender with warm milk and honey to guarantee some zeds.

3. Green Veg

Rich in magnesium, calcium and B vitamins. Dish up some greens with your evening meal - the darker the better. It helps to relieve your jumpy pins and aid sleep.

4. White Bread

A slice of of bread will have off you to dream land in no time. This sure beat the sheep counting. High GI carbs were better than low-GI for shortening sleep onset.

5. Turkey

This bird is rich in the amino acid serotonin, the calming, mood-elevating hormone that's also a key player in inducing sleep.

To be continued...

How to pick and store the fresh fruit and vegetable? (Part 1)

The best-tasting, most nutritious produce is easy to find if you know how to look, touch, smell and shop. Bear in mind that, not all well-shaped fruit or vegetable is all good.


Look : Prime fruits and vegetables are often irregular shaped and blemished.
Touch : Heavy, sturdy fruits and vegetables with taut skin are fresh
Smell : Many fruits can be sniffed for ripeness.
Shop seasonally : For tastier and cheaper food

Grab as different colours for your fruits and vege. Different colour brings the different nutritious.

Below is some examples of how to choose a fresh fruit or vege and how to store it well: -

Broccoli

Find rigid stems with tight floret clusters that are deep green or tinged purple. Do not choose any with yellowing heads which will be more bitter.

Storage : Refrigerate in a plastic bag for up to 1 week

Asparagus

Thin spears are sweet and tender. Buy vibrant green spears with tight and purple-tinged buds.

Storage : Trim the woody ends. Stand the spears in a bit of water in a tall container; cover the tops with a plastic bag. Cook within 3 days.

Artichokes

Seek out deep-green, heavy artichokes, with tightly closed leaves that squeak when pinched together.

Storage : In the fridge for up to 5 days.

Bell peppers

These should have lots of heft for their size, and brightly coloured, wrinkle-free exteriors. The stems should be bright green.

Storage : Refrigerate in the crisper for up to 2 weeks.

Button mushrooms

Find tightly closed, firm caps that are not slimy or riddled with dark, soft spots. If you see the mushroom with open caps, advice is eat them soon.

Storage : Spread them on a flat surface, cover with a damp paper towel and refrigerate for 3 to 5 days

to be continued...

Best Healthy Lifestyle Prolong Your Life

Do you ever think of living longer? Yes, if you are enjoying your life so on and so forth. I would think that, life is in hand and depend on how you operate it. Your daily lifestyle will lead to your life change. I have some suggestion on a healthy lifestyle to add few years to your life, maybe. Give a try on these : -

Lose your weight
Obese or so-called overweight can increase the risk of death by 20 to 40 percent. Reduce your weight and shape off the fat to avoid high cholesterol, diabetes, high blood pressure, heart disease, and stroke.

Exercise
High-intensity cardiovascular exercise—like running for 30 minutes for 5 days a week can prolong your live by 2 to 4 years longer where you might live 1 to 3 years free of heart disease. Running helps to strengthen your heart, muscles and concurrently lower cholesterol. What do you say about exercise, i would say exercise a magic bullet to boost your health.

Consume power food
According to British Medical Journal, a daily handful of dark chocolate and almonds, plus fruits, vegetables, garlic, fish, and even a glass of wine can increase a woman’s life by 4.8 years (6.6 for men). Power foods that rich in antioxidants, omega-3, fiber and etc will reduce your heart disease risk. Take food that is less fat and fewer calories whilst eat more fruits, veggies and whole grains. Mixture of superfood will give more nutrition that consuming it alone. Check out the article on combined sueperfood in here.
http://best-healthy-lifestyle.blogspot.com/2009/09/maximize-antioxidant-superfoods.html

Do you ever think of living longer? Yes, if you are enjoying your life so on and so forth. I would think that, life is in hand and depend on how you operate it. Your daily lifestyle will lead to your life change. I have some suggestion on a healthy lifestyle to add few years to your life, maybe. Give a try on these : -

Quit smoking
Smoking will only help to hurt your body system and will not bring any benefits to you. As such quit smoking is the 1st step to prolong your life. The earlier you quit, the better you are.

Play head games
Have you ever heard that mental exercises can keep your brain cells active and more efficient? A week mental boost is equal to a 7 percent gain in mental sharpness. Play the head games ie. Sukudo, board games & etc to keep your brain think and be sharper with your age.

Sex
Having sex is also will prolong your life. Having sex 2 to 3 times a week can boost your longevity by cutting off your risk for heart disease and stroke. This is because intercourse burns about 200 calories, this is exactly like 30 minutes running. Meantime, it will also lower your blood pressure, boost your immunity, help you to sleep better and release heart-protective hormones.

Our daily lifestyle will help to improve your quality of life and meantime prolong your living : -

• Gum disease is very related to heart disease. Flossing your gum is your one of the best ways to prevent the heart disease too besides of cutting down fats & etc.
• A low dose aspirin a day could boost your body
• Limiting your coffee intake to two cups a day
• Checking blood pressure regularly
• Exercising at least three times a week
• Cutting down working hours to a manageable 40-50 hours a week
• Meditating for 20 minutes every day

By adding all the steps up, you may add another decade of functional life. Now, you should ask, how long do you want to live and do you have a plan to get there? Think and action for your own best healthy lifesyle!

Heart Disease or cardiovascular disease

In most of the women perception, cardiovascular disease mostly affect man. How many of the women aware that actually affect women with the % that not very much lower than men. This is misconception should be taken away. Both women and men should be aware of this silent killer.

The signs & symtoms
Let's talk about the sign and symptoms so that we can easily recognize the signs of heart disease and timely intervention is crucial in increasing the survival rate of heart attack victims.

Chest pain is the most common symptom of a heart attack. Classic symtoms are tightness in the chest or breathlessness on exertion. Other typical symptoms include :-

• shortness of breath
• indigestion
• nausea, vomiting
• fatigue
• back or neck pain
• pain in one or both arms

If you recognize the abovementioned signs in yourself you must take the initiative to seek doctor advice immediately and have a proper check up. This might be able to avoid a potential heart attack getting worse. Early diagnosis is very crucial.


What should you do?
After knowing about the symtom , you should always ask yourselves what can you do to protect yourselves.

A risk of this heart disease increase dramatically in mid-life due to increasing age, hormonal imbalances , change of body fat distribution, phisical inactivity, hypertension and insulin resistance. Women who has high risk of this heart disease are those who are having heart attack and stroke.

As such the steps as follow is important to protect yourself : -

1. Maintain a healthy lifestyle with a healthy weight
• overweight will bring to a lot of other disease ie. diabetes, hypertension & etc which increase the risk of having heart disease. Weight loss is crucial for maintaining a healthy lifesyle
2. Control you cholestrol levels
3. Don't smoke
• the oxidate damage in a cell, tissue or organ caused reactive oxygen  species such as free radicals and cause the heart disease easily intrude your body 
4. Control your blood pressure
5. Follow a healthy diet
6. Exercise regularly

Healthy lifestyle with the healthy diet and food will help to prevent various type of diseases and cause complication. Check other articles on weight loss, hypertension, superfood and etc for more information.

Anger makes you sick?

I have thought of this question, why people easily get angry, irritated and emotional? Just because of the stress environment we have in this advance technology world? Or there are other specific reasons?

Did you know that your anger might affect the people around you and they are so innocent to be your gas release stone? When you have all these emotional feeling, you might slam your office door in your colleague's face, bang on table, showing your dark face? Or may be you are a fist-clenching tongue biter.

When you blow your lid or bottle it up, your anger takes a toll of your health. Why not take a close look on how and where the anger will hurt and even more importantly how to simmer down safely : -

Your brain
Anger may hampering your memory. The emotion can trigger the release of high levels of cortisol and other stress hormones, which may shrink the brain's memory centers.

Your heart
Harboring hostility can release adrenaline, a stress hormone that spikes blood pressure is linked with stroke and heart disease.

Your immune system
You're pumping out the fight-or-fight hormone epinephrine. Chronically high levels may depress the immune system, making you more prone to infections.

Your eyes
Anger may spark ocular migraines, with visions of light flashes and wiggly lines. Soaring stress hormones may constrict blood vessels in the brain, causing the odd optics.

Your teeth

Repressedire could fuel bruxism, unconcious teeth gnashing that occurs during the day or while you sleep. Grinding can cause facial and jaw pain and, over time, even broken teeth.

Your belly

When we get peeved, the brain releases the neurotransmitters acetylcholine and serotonin, which can reduce blood flow to the belly. The failout may include stomach pain and diarrhea.

What is the general rule of anger management that lead to best healthy lifestyle?
The effective way is chillout when your blood begins to boil. You may take a deep breath, yoga style. repeat a calming word such as slow, or picture a peaceful scene like a sunset. You may also plan a workout or other sanity break daily to control your anger.

Live a healthy lifestyle for a your happiness!

Nail Infection

Finger and toenail infections are caused by the fungus. Toenails are more prone to infection compared to fingernails. An infection may make your nails appear thickened and discoloured. Your nails may also become brittle, the skin adjoining them inflamed or scaly. If left untreated, the infection may eventually destroy your nail.

Primay causes of nail infection

• warm and humid climates cause the fungal growth
• shoe with poor ventilation provide an ideal place for fungal to grow
• frequent hand wash can cause skin at the base of nails become damage
• illness namely diebetes can make a fungal infection start easier

How to look after your nails

• wear 100% cotton socks, change your socks when they are damp from sweat or your feet get wet.
• wear waterproof gloves when carrying out household chores
• wear shoes with good support and a wide toe area for better ventilation
• get your health checked on a regular basis
• keep your nails short
• use separate nail trimmers fro healhty and infected nails to prevent spreading the infection

Your treatment option if your nails infected

• oral medication - anti fungal pills
• nail painting - work is the infection is located towards the end of the nail but not the infection close to the skin

• nail removal - this is the last choice if other treatment not work

Fungal nail infection usually look unpleasant, but it does not cause pain or other uncomforatbale symtoms. Stay clean, and beware of any changes to your nail. Best healthy lifestyle starts from cleanliness... A simple steps of taking care your nail will bring you to another step of healthy lifestyle!

10 best ways of destress

We all know that too much stress is bad for everyone and there are alot of sickness in related to stress ie. high blood pressure, obesity, cancer and etc. Find a way to relax is the piece of health advice for everyone! Healthy lifestyle starts from DESTRESS!

Here are the 10 ways you can effortlessly weave stress relief into your hectic routine, instead of talking about meditate with candle for an hour and etc.

Before your leave work - prep for tomorrow
Nothing is more stressful than being unprepared. Take a few minutes to make a to-do list and clean up before you leave. When you come in the next morning, you will have the sense that you are incontrol of the situation and can handle it.

Before you leave house - arm yourself with snacks
Some people turn to comfort food such as ice cream and cookies to ease stress. Keep some snacks on hand will help you alot.

When you have only 5 minutes - try to repeat performance
Doing almost any routine, repetitive activity or reciting a word that represents how you wish you felt is a qucik way to achieve a Zen-like state. This will lower your blood pressure, slower heart rate and breathing and decreased muscle tension. Repeating phrases with spiritual meanings helped to cope with problems. from anxiety to insomnia.

In the bathroom - wash your hand
When you are stress your will be more susceptible to cold viruses and other germs because your immune syste is surpresses. Hand washing is the best defense.

In the car - turn on some tunes
Slow music is a proven stress buster, so set your dial to a soothing station during your commute.

On the weekend errands - use the ATM
Limiting your cash withdrawals to once a week is a quick, easy way to monitor your spending habits. write everything down so you can see exactly where you stand financially. Set your goal by using real figures make you feel so much better without having stress.

At the gym - hit the pool
Floatinf in water triggers the body relaxation response and lower stress hormone.

At home in the evening - give your thumbs a rest
The increase of the blurry boundaries bewteen work and home life leave  us with less downtime than ever before. This spills over to our family life. Set a regular time your will check it in the evening so you are not constantly disrupting home life to keep tabs on work.

When you are facing a major life change - recall the past success
Taking 5 minutes to reflect on how you pulled through your stressful situations can help you to reconnect you resilient side.

Before bed - do an asana in your pajamas
A simple spinal twist can help you get a better night's sleep. Sitting on your bed with legs crossed, place your right hand down on the bed behind you and rest your left hand on the right knee. Sit up straight and inhale for 4-8 counts, lengthening your spine as you breathe. On your exhale, begin to twist toward your right hand. Hold this position for four more breaths, lenghtening your spine on the inhale and deepening your spine on the inhales and deepening your twist on the exhales. Repeat the opposite side.
For the best healthy lifestyle, destress is very important. Try this if you want to detress!

Diet secrets of slim women

What is the diet secrets of slim women? Sound interesting! Every woman is also dreaming to be slim... and keep saying i want to be slim, but no action. Check the few of the secrets that can keep your dreams come true!

Weigh in regularly
- at least once a week, to ensure you aware what is your weight and watch out your diet

Learn to love exercise
- regular workouts can help you maintain lean muscle mass, which means you'll burn energy even at rest

Strive for five
- fruit and veggie servings. Those women who consume 60% more veggie is likely to ward off weight regain than others. Fruit and veggie have more fber and water content which make you have less room for high calorie food

Pump up protein
- Higher amount of protein may prompt the release of hormones that help you feel full

Eat out less often
- with the portion sizes frowing exponentially, some dishes packed with more than 1000 calories. This will sabotage your weigh-loss success

Keep these 5 principles might help to keep you slim, who knows...

Combined food with better nutrition

Instead of taking only milk, you can mix with soy to have a better nutrition on bone builder. Have you ever heard of this? There are many other foods that mix well and give you better nutrition benefit that you expected.

Below are some of the example of combined food that mix well and work on your health.

Milk & soy
The isoflavones in soy and calcium together preserved bone density better than either alone. Soy's isoflavones may mimic estrogen's effects, increasing the production of bone proteins which combine with minerals to keep your skelaton strong.
Combine soy and dairy milk on cereal, or drink calcium fortified soymilk will give you a better bone builder nutrition.

Avocado &  spinach
Both of this will give you a immunity booster. The monosaturated fats in avocado release spinach's nutrients. You will absorb up to 15 times more beta-carotene and 5 times more lutein by pairing the two. Beta-carotene can strenghten the immune system and fend off infection and lutein may help prevent cataracts.
Put half an avocado on a spinach salad.

Tomato & broccoli
This combination is known as cancer fighter. This team slower tumor growth rate. Lycopene in tomato works as an antioxidant that protects the body's cells and active agents in broccoli fight off carcinogens.
Toss the two into a soup or pasta dish.

Mango & almond
This is so-called heart healper. Mango contains vitamin C and A. Almond contains Vitamin E. these vitamins help to reduce harmful LDL cholestrol.
Swirl both of this into a bowl of oatmeal.

Garlic & onion
 This works as artery unclogger. This may kill your breath, but you will love what is do to your heart. This is keep arteries plaque-free.
Add both to a chicken or fish saute.

These combinations will give you addtional or better nutrition than taking it alone. For a healthy lifestyle or for your better health, why not give a try on this?