Living In A Healthy And Natural Way

NHS promote the idea of 5-a-day fruit and vegetable for many years;

`Eat well, be well’ is the slogan of Food Standards Agency of UK;

World Health Organization published the technical report of ‘Diet, Nutrition and the prevention of chronic diseases’ in 2003, explained the global burden of chronic disease and the diet-nutrition-related disease.
 
Most people agreed with the idea of `Eating & living healthily'. To maintain good health, healthy diet and lifestyle is important, however, sometimes we find it difficult to fit into our busy lifestyle. Let's us give you some tips, it is easier than you think.

`The Victoria Report 1992’, issued by World Health Organization, put forward the idea of `Four cornerstone of health’, helping us to maintain a healthy well-being.

  
1. HEALTHY DIET
2. ADEQUATE EXERCISE
3. MINIMAL ALCOHOL CONSUMPTION
4. STOP SMOKING
5. PSYCHOLOGICAL EQUILIBRIUM
6. MORE

HEALTHY DIET
 
We often hear from our clients, "I'm too busy to cook". Unfortunately, research has found that individuals that consume processed food (especially restaurant food) three or more times per week eat more calories, fat and sodium and less vitamins, minerals and fibre than those who don't. It's no wonder heart disease is the number one killer worldwide. Though processed food may seem like a quick fix, the extra fat, calories and sodium may wreak havoc on our health over time. We've all read about the detrimental affects of excess fat and calories in our diets such as obesity, diabetes and heart disease. But few people know that a diet high in sodium is linked with high blood pressure, osteoporosis and certain types of cancer. Please don't pass the salt...

So, how can we avoid processed food, despite our busy lifestyles? Here are 5 easy tips.

 
 1.Plan ahead. In order to eat healthy food, you have to have it available. Make a grocery list weekly and include healthy, easy to prepare items such as bagged salads, fresh or frozen vegetables and fresh fruit. Opt for canned vegetables packed without salt. Skip the chicken nuggets, hot dogs and other processed meats.

2. Eat breakfast. A simple bowl of bran cereal and milk will prevent you from eating biscuits or crisps at your morning meeting. A peanut butter sandwich on wheat toast is another way to keep your engine running all day.

3. Pack a lunch. Firstly, it's cheaper than fast food. Secondly, you're in control. It's just as easy to prepare a turkey sandwich with light mayo on wheat bread as it is to drive through McDonald's. Toss in some baby carrots (no cooking required) and a bag of grapes.

4. Plan some snacks throughout the day. Keep some whole grain crackers or almonds in your desk to nosh on versus making a run to the vending machine. Yogurt or low fat granola bars are also easier on your waistline than candy bars.

5. Keep it up! Changing your diet takes time. Make a list of reasons why you want to do it and what will keep you motivated. Maybe you've got a strong family history of diabetes you'd like to avoid. Or, you've got smaller clothes in your closet you'd like to wear this summer. Whatever your reason, don't use lack of time as an excuse to fuel our body with junk food.

 
ADEQUATE EXERCISE

Nothing can replace the benefits of exercise to our body. Walking is one of the best exercise, 30 minutes walk daily after the evening meals will do the job; cycling, jogging, swimming, yoga & Chinese Tai Chi are good too.

The human body generally responds well to physical exercise and substantial improvements may be anticipated in heart and lung function, muscular strength and endurance, flexibility and one's ability to respond to stimulus.

Some of the more noticeable changes to exercise may include:

Increased bone strength;

Increased physical work capacity (one's ability to perform physical work);

Increased joint range of motion or flexibility;

Improved sense of well being;

Increased muscular strength;

Improved glucose regulation (very favourable for diabetics);

Decreased blood pressure;

Improved sleep patterns and levels of anxiety.

Indeed, exercise can have a profound effect upon older persons with the most "unfit" usually experiencing the greatest benefits.

MINIMAL ALCOHOL CONSUMPTION
 
You might enjoy to end a busy day with a glass of your favourite drink! It is alright to consume 2-3 units of alcohol in a week for a healthy adult. However, if anyone suffered from long term illnesses, such as Heart Disease, Diabetes, High Blood pressure, etc, it is important to watch out for your alcohol consumption. When a person takes a drink of alcohol, ethanol (the chemical name for drinkable alcohol) irritates the stomach lining, releasing acids. A small amount is broken down chemically, but most of the alcohol heads toward the small intestine through an opening called the pyloric valve. Drinking too much alcohol too quickly can cause the valve to swell and close, causing vomiting.

Alcohol should not be universally prescribed for health enhancement to nondrinking individuals owing to the lack of randomized outcome data and the potential for problem drinking," the study authors note. "Alcohol (ethanol) consumption is analogous to the proverbial double-edged sword, and perhaps no other factor in cardiovascular (CV) health is capable of cutting so deeply in either direction depending on how it is used.

Pregnant women or people whose family has an alcohol related background must be extremely cautious and, if possible, not to drink at all.

One important disadvantage of trajectory approaches is shared with all longitudinal studies: Participants with different characteristics and group memberships may drop out of the study at different rates. A noteworthy limitation of both normative and multiple-trajectory approaches, compared with other longitudinal approaches, is that trajectory approaches traditionally tend to downplay day-to-day situational factors that may affect people's likelihood of drinking, such as negative mood or the peers a person is hanging out with on a specific day.

Imbibing Alcoholic beverages causes damage to the liver and kidneys. Even a small amount starts the problem. The system considers alcohol as a poison and works really hard to remove it from the vicinity. This overworks the liver and kidneys and prevents them from doing their primary job. Imbibing alcoholic beverages gets you in trouble with the law. Some people it makes mean and unreasonable. All they want to do after taking a drink of alcohol is fight.

Alcohol should not be drunk with medication at all, because in combination to medicine increases its stomach damaging action and the possibility of gastrointestinal hemorrhage, if combined with acetamine damages the liver.

Both the positive effects of a reduced quantity and the dangerous, negative ones must be taken into consideration. Consumed with responsibility and moderation, in case of healthy persons, the alcohol doesn't need to be completely eliminated.

 
 
STOP SMOKING

You might not realise it, but there's hardly a part of your body that isn't adversely affected by smoking. From your inner organs to your outer skin, smoking harms your whole being. Here's just how much damage you could be doing:

Your lungs
With 52 cancer-causing toxins in cigarette smoke, it's no wonder lung cancer is one of the big risks of smoking. But the habit can also cause other serious respiratory diseases like emphysema and bronchitis.

Your reproductive organs
Smoking increases the risk of impotence in men. It also reduces sperm count and can cause testicular cancer. Women can become less fertile and increase their risk of having a miscarriage. Your baby may also have a low birth weight and an increased risk of infant cot death.

Your heart
Smokers have an increased risk of heart attacks and are twice as likely as non-smokers to die from heart disease.

Your veins and arteries
Smoking causes your veins and arteries to thicken and harden and makes your blood more likely to clot, a common cause of heart attacks and strokes. It can also lead to a number of problems related to circulation such as cramps and pains, reduced fitness levels, cold hands and feet, and even gangrene that may require amputation.

Your stomach
Smokers are more prone to suffer from stomach cancer or ulcers. Other vital organs such as the bladder and kidneys can also suffer damage.

Your mouth and throat
Aside from stained teeth and unpleasant breath, your gums can become diseased and your sense of taste can be impaired. More serious is the increased risk of throat cancer.

Your skin
The toxins released by cigarettes reduce the amount of oxygen that is able to reach the skin, causing it to age more quickly and take on a dull, grey colour. They also encourage the formation of cellulite.

Your bones
Smoking is bad news for bones. They become more brittle and have less density, so you have a higher risk of sustaining hip and wrist fractures. People who smoke are much more likely to suffer from osteoporosis than those who don't.

What more reasons do you need for quitting smoking for good?

Chinese Acupuncture is a good way to help quitting, please contact Tong Xin Tang Chinese Herbal Clinic for a free consulation.

PSYCHOLOGICAL EQUILIBRIUM

Today we are bombarded will many emotional stressors; finances, family, career, health, the list goes on and on. These steps will help ensure emotional health.

Wellness encompasses mind, body and spirit. To achieve emotional balance, fitness and harmony, there are a number of factors to consider.

· It’s important to have someone to bounce our thoughts off  from time to time, not necessarily to tell you what to do but a second opinion can't hurt.

· Spend some time alone each day, time alone allows one to stay grounded and focused. You can take a few minutes each day to meditate (sitting quietly focusing on your breathing or some other point of focus) or spend some quiet time alone each day.

· Move your body, studies show that people who exercise regularly enhance their mood, improve their health physically and mentally and have a general feeling of well-being.

· Seek constructive criticism, we can’t possibly do everything right (thinking so is more reason to ask how am I doing) from our actions to our behavior our perception of ourselves may be a little off, ask someone.

· Step out of the box sometimes, add some excitement to your life, try a new sport, social activity or something that challenges your comfort zone.

· Find things that spark your interest, things that you look forward to doing, something you can feel passionate about.

· As you progress and grow in life and as a person, focus on remaining grounded don’t let your success overwhelm you.

· In life there are sure to be ups and downs, know this, expect this, and understand it’s all part of life. Don’t stress out.

· There are people who if given the opportunity will drain your energy, consciously or unconsciously but non-the-less drain you, we all know someone like this. Don’t allow yourself to be sucked dry, when you’ve had enough politely excuse yourself.

· We all have those conversations with ourselves about the things we’ve thought, said or did that held us back, take a minute to write down the things in your life you’d like to change and then proceed to change them one at a time. It may take a little while but if you don’t begin somewhere you’ll end up right where you are.

· Sometimes situations may be more than we can handle, don’t be afraid to seek help from a professional, it don’t mean we’re weak it means we’re smart.

Our doctors and staff are here to help, please come to Tong Xin Tang Chinese Herbal Clinic for  professional advice.

More information for your first consulation and treatment are available on FAQ page , please click here.