MyHealthandFitnessCoaches | Health Tips

Health Tips - Issue 1

If you tend to wake up feeling sluggish, here's an exercise you can do that will start your day by giving your brain and muscles an immediate boost: Close your right nostril and breathe in slowly through the left until your chest is expanded to its full capacity Close both nostrils and hold your breath while you count slowly to sixteen. Release the right nostril, keeping the left closed, and breathe out slowly until your lungs are empty. Breathe in slowly through the right nostril and continue as before but in reverse. Repeat up to ten times. This exercise improves the flow of energizing oxygen to your brain and throughout your body.
Here's another simple step you can take to maintain your energy levels throughout the day. Drink more water to avoid become dehydrated. Dehydration can drain your energy. So the next time you feel yourself running low on energy try having a drink of water. If you drink at least eight glasses of water every day there is a very good chance you'll feel a lot healthier and energized. Just be sure the water you drink is pure and filtered.
We all know that getting enough fiber in our diets is important for good health. Some of the richest food sources of fiber are beans and lentils, which are also rich in a variety of essential nutrients. However, many people experience gas after eating such foods. Here's how you can avoid this problem while still getting all the health benefits that beans and lentils provide. Soak beans or lentils overnight. In the morning, discard the water and slow-cook them in a pot of fresh water.
If you are a pre-menopausal woman who suffers from bloating during menstruation, try going for regular walks. Walking can help to prevent and ease bloating symptoms caused by PMS, and is of course also an excellent form of healthy exercise.
Do you find yourself burping after you drink beverages. If so, the problem could be caused by intake of air through your mouth as you are drinking. To avoid this problem, try drinking through a straw so that you don't swallow air along with your beverages.
Here's a tip to deal with unsightly rashes characterized by small, itchy red bumps. Such rashes are known as folliculitis and are caused by bacteria that become trapped in hair follicles on the skin, causing them to become inflamed. To treat folliculitis, try mixing one part white vinegar to four parts lukewarm water. Soak a clean towel in this solution, then wring it out and apply it as a compress to the affected area of your body for 20 minutes. In most cases, soothing relief will follow after only one or two applications.
Do you enjoy eating potato salad? If so, you should know that potatoes, while being rich in a variety of nutrients, including vitamin C if you eat the skin, can also have a very high glycemic index, depending on how they are prepared. Foods with a high glycemic index are known to cause spikes of insulin in the body after they are consumed, which can in turn lead to drops in energy, as well as health problems if high glyceminc foods are eaten on a regular basis. To avoid this problem when eating potato salad, before you do so, set it in your refrigerator for ten minutes. Researches have found that doing so dramatically reduces the glycemic index of potatoes.
Do you find yourself become tired or groggy soon after you eat? If so, you probably are eating foods that cause a spike in blood sugar levels due to what is called insulin resistance. Research shows that insulin resistance is caused by the excessive intake of carbohydrate foods, including otherwise healthy complex carbs. To avoid this problem, eliminate all simple carbohydrate foods from your diet, beginning with sugar and "white foods." You can continue to eat complex carbs, but make sure your meals also contain a variety of other foods, including protein-rich foods. That's because meals consisting of only a few foods can significantly increase the risk of insulin resistance.
Are you feeling blue? If so, you may be deficient in certain nutrients. Recent research shows that various vitamins and minerals can positively affect mood, while a lack of these same nutrients can cause feelings of anxiety and depression. Mood-boosting nutrients include B vitamins, vitamin E, magnesium, selenium and potassium. You can discuss them with your Health Coach to determine if supplementing with them will help you.
Do you need to boost your resistance to germs during cold and flu season? If so, try using honey. That's because research shows that honey acts as a powerful natural antibiotic that destroys cold- and flu-causing germs. To obtain honey's benefits, try eating a teaspoon of raw, organic honey once or twice a day.
Here's a quick tip for speeding the healing of bruises. Rub vitamin K cream onto the affected area as soon as a bruise occurs. Doing this twice a day can significantly reduce the time it takes for bruises to go away.
Do you sometimes experience short episodes during which your heart beats noticeably faster than usual for no apparent reason? If so, you may suffer from a condition known as tachycardia. Although tachycardia is usually harmless, in can also be alarming. To help prevent it, avoid stimulants such as caffeine and cigarettes, and do your best to minimize stress. Another helpful technique is to breathe deeply while tightening your stomach muscles. This will put pressure on various nerves in your body, sending a message that tells your heart's electrical system to slow down. (Caution: In some people tachycardia can be a sign of heart disease, high blood pressure, cardiomyopathy (an abnormality of heart muscle) or even damaged heart valves. Therefore, consult with your Health Coach if you experience any symptoms of tachycardia.)
If you have active athlete's foot on your feet, always cover your feet before putting on underwear. If you do not, you risk transferring the fungal infection to your groin.
Here's a health tip you can try to add luster to your hair and to stimulate hair growth and improve the overall health of your scalp. Infuse 4-6 cloves of garlic in 4 cups of vinegar, then rub this mixture on your scalp once a day. You can also use this mixture to help eliminate acne and pimples.
If you are prone to foot odor or sweating feet, try adding a pinch of allspice to your socks. This all-natural technique can help to prevent smelly feet and keep your feet dry while you are walking, hiking, running or playing sports.
When attempting to expel pus from under your skin, as in the case of a boil, pulling the skin on either side of the boil will yield better results than squeezing. To draw out any remaining pus, it may help to apply ground up silica (a tissue salt) as a paste over the affected area.
Do you suffer from fluctuations in your blood sugar levels? If so, you may be able to stabilize them by starting your day with a cup of cinnamon tea. Here is the recipe. Combine:
1 tsp of cinnamon
1 cup of boiling water
1/2 tsp of honey (optional)
Let stand for 5 minutes, then drink.
Cinnamon has been shown to help reduce insulin resistance and improve blood sugar levels in scientific studies.
Here are some of the best foods you can eat to keep your teeth healthy: Berries, broccoli, celery, chicken, melons, oranges, pasta, pineapples and unsweetened cereals. All of these foods were cited by the US National Institute of Dental Research as being good foods for protecting against tooth decay because they are less likely to eat away at tooth enamel. Of course, you should also brush your teeth every day (ideally after each meal), and also regularly floss your gums.
To protect yourself from arthritis, be sure to get regular exercise. According to researchers, working out for as little as ten minutes a day can make a big difference when it comes to preventing arthritis and other forms of joint disease. In one study, researchers tracked arthritis-free women in their 70's for three years and found that just 75 minutes of exercise a week cut their risk of developing symptoms by 28 percent, while 150 minutes a week decreased their risk by nearly 50 percent. That's because regular exercise improves circulation and helps to keep joints lubricated. For best results, aim for 30 minutes of exercise a day five days a week.
Are you prone to having bloodshot eyes? If so, try this exercise. Close and splash your eyelids repeatedly with cold water. This constricts the blood vessels, and also helps to cool and lubricate eyes.