World Health Day 2024 - Theme MY HEALTH MY RIGHT! 100 tips for good health!

Hi all

MY HEALTH MY RIGHT – how true! Is it not our duty then, to do the right things for our own good health? Here are a 100 tips to follow:

LET US FIRST REMEMBER THAT ‘PREVENTION IS BETTER THAN CURE!’ so…

1) Run your tap water a minute or so in the morning to flush out contaminated water.

2) Don't sleep with the covers pulled over your head. Doing so can deprive your head of the fresh oxygen it needs, causing you to wake up with a headache.

3) Try to go to sleep and wake up around the same time every day. Changing your sleep patterns can make it harder to fall asleep and wake up. 7 hrs Sleep is a must for good health.

4) Try adjusting your office chair so that your knees are level with, or lower than, your hips. Doing so could help prevent back problems.

5) Take some time out of your schedule for yourself. Solitude can be a very therapeutic solution for alleviating the stress of your busy lifestyle.

6) Maintain a fat balance in your bank, but not a fat balance in your body. Daily walking 30 minutes a day minimum 5 days a week for life, keeps the body trim and the mind alert and prevent Physical & Mental Obesity.

7) Eat a well-balanced Diet - Carbs, Protein, Fats, Fruits, 8 glasses of water a day. They give you energy-efficient fuel.

8) Try to make your weekend plans significantly different from your weekday schedule. A change of pace & routine, will energize & refresh you and help you to prepare for the upcoming week.

9) Calcium, which we've always known is good for the bones, may also help lower your cholesterol level. Drink Milk a Cup a Day & Expose yourself to Sun for Half hour a Day to get some Vitamin D......

10) Be sure to wear your seat belt every single time you are driving or traveling.

11) Avoid hurry, worry and curry - Avoid Stress, avoid restlessness, avoid spicy food. Practice meditation and exercise daily.

12) Replace your toothbrush regularly to keep your teeth clean and your gums healthy, and also to prevent the virus that causes cold sores.

13) During exercise, remember that you are not getting trained for the Olympics. Just do as much as you feel comfortable with; exercise does not have to be painful to be good for you, it has to be only, beneficial to you

14) Be aware of your CHOLESTROL - Go for your LIPID PROFILE test once in six months and consult your Doctor.

 15) Learn the healing power of Laughter. Watch a crazy movie, recall a joke or read a Funny book and Laugh out loud.

16) Use your anger constructively. Don't just suppress it - you'll end up feeling depressed or tense. Anger is one letter short of Danger.

17) Do not forget your eyes. Check them up once in two years for Refractive Errors & Glaucoma, 

18) If you're concerned that you're consuming too much sugar, you could substitute tomato (or some other) vegetable juice for fruit juices. That way, you can give your body all the same nutrients, but without the sugar.

19) Change your socks frequently, especially in hot, humid weather. Damp feet are fertile breeding grounds for all kinds of fungi and warts.

20) If you smoke, try to quit. No doubt you've heard this before, but it bears repeating for the sake of your (and your family's) health

21) Cravings increase when you skip meals or eat erratically, so try to eat meals at the same time each day.

22) Drink lots of water everyday (8 full glasses a day) and discover the joys of good health.

23) Don't eat between meals. If you feel the need to snack, choose low-fat foods, and eat sparingly.

24) To prevent heartburn, try standing or sitting up straight for couple of minutes after eating.

25) Educate yourself about your family's health history. The more you know, the better prepared you will be to take steps to prevent illnesses that you may be prone to.

26) See your doctor for a complete physical check-up at least once in every three years. If you are over 65 or in a high-risk category, try to see your physician at least once a year.

27) Tune into some music now and then. Listening to music can be a wonderful way to alleviate stress.

28) Try alternating a high-intensity exercise (such as jogging or rollerblading) one day with a low-intensity exercise (such as walking) the next. This schedule may encourage you to stick to your exercise plan longer.

29) When choosing a toothbrush, opt for one with soft, round bristles. This type of brush helps to combat plaque, is less likely to wear away at your tooth enamel, and is less likely to irritate your gums.

30) Remember that whole milk products such as cream, butter, and ice cream are high in saturated fats.

31) Hot baths can relieve stress! When your body is tense, the blood flow to your extremities is reduced; hot water restores circulation, and will probably make you feel much better.

32) Avoid sitting too close to the TV, it would strain your eyes.

33) Do not take vitamin tablets just before sleeping in the night. Your body will not digest them easily.

34) When standing, keep your weight evenly distributed over both your legs. Letting one of your hips absorb most of your body's weight may cause harmful spinal curvature.

35) Housework is a good exercise. Scrubbing floors for an hour burns the same amount of calories as an hour of tennis-playing, so it's a practical way for busy people to get a good workout.

36) Manage your eating habits after forty. Cut down on fats and high protein. Heavy breakfast, moderate lunch and light dinner should become a rule.

37) Don't exercise just before going to bed because you may have trouble falling asleep - your body needs several hours to cool down after a workout.

38) Height in cms minus 100 gives you the approximate desired weight of yours. Be aware of it. Example: 170 cms height minus 100 = Desired weight is 70 kgs

39) Avoid eating in restaurants that don't look spotless. If the dining room isn't clean, the kitchen probably isn't either - and you might get sick as a result.

40) If you give yourself an extra 15 minutes in the morning instead of rushing, you'll be more relaxed - yet less fatigued - all day.

41) Always keep in mind that it is important to read the labels on all food products.

42)  Follow 6 A's - Adjust, Adapt, Adopt, Accept, Acknowledge & Appreciate...For Overall Holistic Health

43) For Hypertension, once in 15 days get done BP checks and follow up with a Doctor, if need be, regarding Medicines, Diet and Exercise.

44) When storing leftovers, it's better to pack warm food loosely in small containers. Large, densely packed containers of warm food take a long time to chill, which increases the risk of bacteria formation

45) Try alternating between white and sweet potatoes. The white variety are high in potassium, while sweet potatoes are full of beta-carotene and fibre.

46) If you strain your back, try not to lift anything heavy for the next few days.

47) *Try to chew your food thoroughly (with your mouth closed) before swallowing.

48)  Breakfast is the most important meal of the day - so don't skip it! Eat like a King in the morning, like a Prince in the afternoon and like a Pauper at Nights

49) A firm mattress is much better for your back than a soft one.

50) To avoid or alleviate backaches, sleep in a fetal position with your head supported by a pillow.

51) Spend twenty minutes a day in silent meditation, prayer or contemplation.

52) Steam your vegetables instead of boiling them, if possible; steaming helps vegetables retain their nutrients.

53) Take the time to eat your meals slowly. Gulping your food is bad for digestion.

54) Let your internal goals such as harmony, laughter, and knowledge guide your decisions as opposed to external pressures such as money, power, and success. Experts say that the more at peace you are, the slower and more gracefully you will age.

55) If you are prone to snoring, don't sleep on your back. Most people snore most when lying in this position.

56) Be an active patient. Whether you are at a doctor's office or in the hospital, ask questions - information is your right!

57) To protect yourself against harmful pesticides used on fruits and vegetables, wash them thoroughly in warm water with salt and lemon juice.

58) Wash your mattress regularly in hot water to kill any dust mites that might be living there.

59) If you find you're having trouble with your memory, try writing things down.

60) You can reduce your salt intake when cooking by substituting other spices.

61) It's better to remove the outer leaves of leafy vegetables such as cabbage or spinach; they may contain stubborn pesticide residues.

62) Writing can be a very effective way of remembering things or sorting through troubling issues, so try keeping a journal. Studies have even shown that writing reduces the number of doctor visits people make and may also boost your immune system

63) If you work on a computer and wear glasses, make sure that your prescription takes the glare of the computer monitor into account. Let your eye doctor know what kind of work you do so he or she can best suit your needs.

64) When your doctor prescribes medicine for you, be sure to finish the prescription. If you stop taking the medication as soon as you feel better, you may just get sick again

65) Wear a helmet when riding a bike. In the event of an accident, head protection could save your life!

66) Nobody has any control over factors such as age, gender and inherited tendency say towards any disease, however you can avoid the other many major risk factors.

67) Do not use elevators when you can climb the stairs.

68) When you brush your teeth, try holding your toothbrush as if it were a pen. Experts say that this method is less abrasive and healthier for your gums.

69) Do keep in touch with friends. Call up or visit them and be at peace with the world.

70) Join kids in a sports activity and rediscover the joys of childhood.

71) Before handling food, don't forget to clean under your fingernails when washing your hands.

72) Increasing the intake of vegetables, fruits and sprouts in our everyday diet and cutting down on rice is ideal.

73) When starting a diet, make sure you are being motivated by your own desires and goals and not someone else's - or your weight-loss efforts may not be successful

74) Don't let your chronological age impede your activities - age is just a number, after all.

75) When you must lift heavy objects, bend your knees; do not bend at the waist.

76) When jogging or cycling at night, wear white or bright reflective colors so that motorists can see you more easily.

77) Hot chilli peppers are great for you - if you can take the heat. They're high in vitamin A and C, have no fat, very few calories, and may act as a natural antibiotic.

78) If you feel nauseated, have some tea with ginger. Ginger is a wonderful remedy for this, and it can also relieve pain caused by swelling.

79) Drink a glass of warm milk at bedtime if you're having trouble falling asleep.

80) Substitute juice for soda when you're thirsty. You'll automatically cut a lot of caffeine and sugar out of your diet.

81) Use iodized salt. Your body needs iodine, and not many foods provide it. But... don't use an excessive amount of any kind of salt.

82) Today the emphasis is on high fibre diet. Deficiency of this dietary fibre is found to be cause for many diseases. High fibre diet by virtue of cleansing the system provides a good complexion too. Fibre for beauty and fibrer for health.

83) Remember, when we reach forty out body loses about 10% to 20% if its efficacy and slowly starts to protest the abuses it has been put through till then. Even then it is not too late to make our life healthy through life style changes.

84) Heart attack is 'No Respecter of Age'. Hence, take care to lead a healthy lifestyle.

85) Try to eat foods in their natural states - not canned, frozen or prepared. That's how you can take best advantage of their nutritional value.

86) Be sensible when dieting. Any diet that promises to take off 10 pounds in a week cannot be a healthy one. Besides, when you lose weight too quickly, you gain it back just as fast.

87) If you spend a lot of time at a computer, make sure your wrists remain in a neutral position, following your arm's natural line. Finding something soft to support your wrists is also helpful.

88) Include orange fruits and vegetables such as carrots and pumpkins in your diet. They contain a high amount of beta-carotene, which boosts your immune system naturally.

89) If you have a dry skin, avoid bathing in hot water.

90) Try gargling warm salt water a couple of times a day to relieve a mild sore throat.

91) A banana would relieve you from a mild stomach upset.

92) Fatty foods, such as deep-fried dishes, can disrupt your immune system, so try to stay away from them.

93) Try swallowing your saliva to ease heartburn.

94) If you are suffering from a nosebleed, try pinching the soft part of your nose for about five minutes.

95) Avoid buffet-over loading. At a buffet, it's easy to gorge yourself without realising it. Survey the selection of dishes and choose what you want to eat, rather than trying a bit of everything.

96) To prevent infection, be sure to thoroughly wash & clean any cut or abrasion - no matter how minor it is - and apply a clean bandage.

97) To soothe a mild sore throat - sip some hot tea with honey and lemon in it.

98) Aspirin interacts with other drugs, so be sure to consult a physician before taking one if you're on any prescription medication.

99) If you feel a headache coming on, you could remove your contact lenses for some immediate relief...one of the uncommon reasons it could be.

100) Make an effort to wake up at your normal time no matter when you went to sleep. Sleeping late to make up for lost sleep will only further disrupt your body's natural sleep pattern.