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Tips for maintaining health for the long term

 Tips for maintaining health for the long term



Heat illness can happen to anyone in a hot environment and is a problem athletes should especially be aware of — and know how to prevent.


Recognize the early warning signs of dehydration


These can include: dark yellow urine, loss of energy, dizziness, loss of coordination, cramps, headache, or unusual tiredness.


Allows for acclimatization


Acclimatization is the body's adaptation to a hot environment. Increase the intensity and duration of exercise slowly during the first two weeks of training.


Drink


After adjusting, fluid intake needs to be more because sweat will be lost more.


Have liquid within arm's reach


Fluids should be easily accessible during practice, practice, and play.


Don't rely on thirst


Drink during exercise to minimize weight loss but don't overdo it.


Drink up. Don't pour


Pouring fluids over your head may be pleasant but will not help restore fluids or lower body temperature.


Dress for the weather


Staying cool in hot weather means wearing less cloth and frequently removing gear such as helmets during breaks.





Holiday Health and Safety Tips


Wash your hands frequently.


Keeping your hands clean is one of the most important steps you can take to avoid getting sick and spreading germs to other people. Wash your hands with soap and warm running water for at least 20 seconds.





Keep warm.


Cold temperatures can cause serious health problems, especially in infants and older adults. Stay dry, and dress warmly in several layers of loose, tightly woven clothing.


Watch the children.


Children are at high risk of injury that can lead to death or disability. Supervise your children while they eat and play.


Prevent injury.


Injuries from falls and fireworks are common around holidays. Use a stair bench as a substitute for furniture when hanging decorations. Leave the fireworks to the professionals. Most residential fires occur during the winter months. Keep candles away from children, pets, paths, trees, and curtains.


Handle and prepare food safely.


When you prepare holiday meals, keep you and your family safe from food-related illnesses. Wash hands and surfaces frequently. Avoid cross-contamination by keeping raw meat, poultry, seafood, and eggs (including their juices) away from prepared foods and eating surfaces.


Eat healthy, and be active.


With balance and moderation, you can enjoy your vacation in a healthy way. Choose fresh fruit instead of sweet, festive candies. Choose just one or two of your favorites from a number of tempting foods.





The Basics for Practicing Every Day

There are 11 basics that must be practiced daily to maintain good health.


1. Start your day with twenty minutes of Yoga or Pilates.


2. Get Some Sun:


That's right. Half an hour of good skin exposure to the sun can revive the body.


3. Before drinking coffee in the morning, drink a glass of water:


Keep a steady supply of water on your desk. This will help minimize the negative anxiety that coffee can give you.


4. Exercise:


Try to take 15 to 20 minutes each day to move your body, such as climbing stairs, walking your dog, parking your car further from the office building, taking an aerobics dance class, etc. Anything that moves your limbs is not only a fitness tool, it's a stress reliever too.


5. Avoid Fatty Foods:


Avoid fatty foods such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, spare ribs and sausage).


6. Reduce Stress:


Improve your time management and organization skills, relax and breathe deeply, take more breaks from your work, relax, don't sweat the small stuff, meditate, sleep more.


7. Pollution Protection:


If you live in a polluted environment, try to avoid smoke-filled spaces, high-traffic areas, breathing road fumes, and exercising near busy places.

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