Know More About Heat Stress

Heat waves could easily stress out your body’s cooling system. When heat waves are combined with other stresses such as; hard physical work, loss of fluids or even fatigues, it could lead to many serious illness, disability or even death! Here are some tips which you should keep in mind about these dangerous heat waves especially during this season.

  • Water is crucial to helping the body adjust to high temperatures. The rate of water intake must be equal to the increased rate of water loss by perspiration to keep body temperature normal. When it’s hot, drink plenty of water!
  • Overheating heat waves could result in heat cramps: Heavy sweating drains the body of salt, which cannot be replaced by simply drinking water and this could lead to painful cramps in arms, legs, or stomach while on the job, or later at home.
  • Here’s what you should do if you experience heat cramps: Move to a cool area at once. Loosen clothing and drink cool, lightly-salted water or a commercial fluid replacement beverage. Seek medical aid if the cramps are severe, or don’t go away.
  • Heat exhaustion is another health concern involved with overheating heat waves. Inadequate water and salt intake causes the body’s cooling system to break down. Symptoms include heavy sweating, cool, moist skin, body temperature over 38 degrees, weak pulse, and normal or low blood pressure. Get medical help immediately! Heat exhaustion can lead to heat stroke, which can kill. Move the person to a cool, shaded area. Loosen or remove excess clothing. Provide cool, lightly-salted water. Fan and spray the victim with cool water.
  • Heat stroke can kill a person quickly! Once the body uses up all its water and salt, sweating ceases. Temperature can rise quickly. You can assume a person is suffering from heat stroke if their body temperature is over 41 degrees.

Make sure you protect yourself from these dangerous heat waves and in case you notice any of the above symptoms, seek immediate medical help.

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Deskercise Tips – Exercises at Your Desk.

Here are some simple yet effective exercises which you can do at your desk or even while working.

  • Paper Push-Ups

This is an exercise to strengthen your arms. Use both your hands to and place them on your desk, walk your feet back to a 45° angle. Do about 12-15 push-ups.

  • Book Press

This focuses on your triceps.  Here’s how you should do it; Grab the heaviest book on your desk. Hold the book behind your head and then extend your arms up. Drop it back down by your neck and repeat the process.

  • Shoulder-Blade Squeezes

This is a great exercise to improve the hunched posture. Here’s how you should do it; Pretend to hold a pencil behind your shoulder-blades and squeeze them together for about 10 seconds. Release it and then repeat.

  • Chair Squats

This will surely help you to get into better shape. This is how you should do it; Standing about 6” in front of your chair, lower yourself until you touch the edge of the chair, then pop back up and repeat.

  • Wall Sits

This surely will help you to tone your squads. Stand against a blank wall space and squat down to a 90° angle. Slide back up and repeat.

  • Leg Raise

This helps to tighten your abs. Here’s how you can do it; While sitting, straighten your leg and hold it for about 10 seconds. Lower it almost to the floor, hold it and repeat it on the other side.

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Earth Day 2016

Everything You Need to Know

22nd April, 1970 marked the beginning of this great environmental movement in America following a devastating oil spill. Millions across the world show celebrate this day showing their support and love towards the environment. Many programs and movements are arranged across the world to educate the public and to show the importance. This day is signified by its own flag and anthem.

Did you know?

  • One billion people across the world will get involved with Earth Day this year
  • The celebration has its own flag that features a picture of the Earth taken from the Apollo 17 spacecraft on its way to the Moon
  • 20 million people participated in the first ever Earth Day in 1970
  • No one knows where the name or date for the day came from as the organisers can’t remember
  • In 2008 Disney launched Disneynature, a channel dedicated to environmental documentaries, in celebration of Earth Day

Here’s how you should celebrate it every day:

  • Grow your own food
  • Go paperless
  • Plant a tree
  • Stop drinking bottled water
  • Start carpooling
  • Invest in a solar-powered phone charger
  • Use reusable coffee cups
  • Take a tote bag to the shop
  • Make sure you recycle

 

“We do not inherit the earth from our ancestors, we borrow it from our children. Happy Earth Day!”

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Love Yourself Enough to Live a Healthy Lifestyle

Healthy living in simple terms refer to a well-balanced lifestyle, in terms of both physical and mental health. In many instances, physical and mental health are closely linked, so that a change (favorable or unfavorable) in one directly affects the other. Here are some simple yet useful tips about living a healthy lifestyle.

  • Eat three meals a day (breakfast, lunch, and dinner). Never skip a meal. It is important to remember that dinner does not have to be the largest meal.
  • The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products. This is keep you healthy as well as energetic throughout the day.
  • Choose lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts).
  • Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
  • Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption.
  • Avoid eating a large meal before sleeping.
  • If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse.
  • Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.
  • A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough vitamins, minerals, and iron in their food.
  • Avoid eating raw or under-cooked meats of any type.

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Healthy Living – An All or Nothing Proposition

Over the past few of years, the importance of healthy living has been a topic discussed frequently on media and social media platforms. Healthy living is not just about consuming the right amount of food or proper excesses. It’s a combination of many important factors.

The right diet, sufficient exercises and proper sleep can help you maintain a healthy lifestyle and avoid certain health problems and complications. It has been proved that an individual’s diet can also have a profound effect on mood swings and senses of welling. Studies have shown that eating a typical Western diet, filled with processed meat types, packaged meals, takeout food, and sugary snacks is likely to create higher rates of depression, stress, bipolar disorder, and anxiety.

Eating an unhealthy diet and lack of proper exercises may even play a role in the development of mental health disorders such as ADHD, Alzheimer’s disease, and schizophrenia. Eating more fresh fruits and vegetables, cooking meals at home, and reducing your intake of sugar and refined carbohydrates, may help to improve mood and lower your risk for mental health problems. If you have already been diagnosed with a mental health problem, eating well can even help to manage your symptoms and regain control of your life.

You don’t have to be perfect and you don’t have to completely eliminate food items you enjoy to have a healthy diet and make a difference to the way you think and feel. Here are some simple healthy living facts.

  • Wake up early

The earlier you wake up, the fresher and energetic you will feel throughout the day. Waking up early morning, will give you the benefit of extra time to focus on yourself even in the middle of a busy schedule.

  • Prepare your own meals

Home cooked meals and meals prepared by yourself are more nutritious and healthy. You know what goes in and how it’s prepared and this will help you to watch out for that calorie count. Make sure you never skip breakfast. A healthy breakfast can provide fiber, calories, vitamins and minerals important for health. Choose wholegrain cereals, porridge or wholemeal toast with fruit for a healthy start to the day.

  • The right replacement

It is important to make the right replacement for any kind of food item which you have decided to cut down. Be mindful of the food items you replace and of the sources which they come to you.

  • Don’t forget to exercise

The recommended duration is about 150 minutes of moderate intensity or 75 minutes vigorous intensity physical training for adults 19-64 years of age and muscle strength training on at least two days per week. Moderate intensity activities include cycling or brisk walking. High or vigorous intensity activities include swimming and running. Muscle strengthening activities include weight lifting, exercises with weights or carrying heavy boxes or groceries.

  • Quench your thirst

8-10 glasses of fluid per day is what is recommended across the world . Water is the best choice as it hydrates your body without adding any extra calories to your daily intake. Most types of drink count including water, tea, coffee, soft drinks, milk, fruit juice and smoothies, but try to avoid added sugar in your drinks as this can increase risk of dental decay. Alcohol does not count because it makes you pass urine more frequently and contributes to dehydration rather than hydration.

Healtnhy living blog