How to beat asthma

How to beat asthma

Two peak flow meters

1. Asthma partially obstructs the bronchial tubes, making breathing difficult. The cause of asthma is still not known. But if you are an asthma sufferer, you can, through natural means, considerably reduce the number of asthma attacks you get.

2. A placebo study has shown that asthmatics who consume 1 gram of vitamin C per day had 4 times fewer attacks. When they stopped taking vitamin C, the attacks resumed with the same frequency as before .

3. As for magnesium, it also works wonders! Dr. Zack H. Haddad of the Faculty of Medicine at the University of Southern California conducted a study on thirty children suffering from asthma associated with allergies.

4. Twenty of them drank a daily amount of mineral water rich in magnesium, while the others received no magnesium supplement. After three months, the first group had a higher level of magnesium in their blood, and they were able to breathe more easily.

5. So taking vitamin C and magnesium is an excellent way to prevent asthma attacks.

6. But what can you do to breathe more easily during an attack? Simply drink 2 or 3 cups of strong coffee. By activating blood circulation, it eases respiratory blockage

How to reduce cholesterol

How to reduce cholesterol

To reduce cholesterol:

First cut down on saturated fats. To do this:

1. Eat lean meat. Select lean cuts and ask your butcher to cut off the fat.

2. Drink skim milk instead of whole milk. Do the same for all dairy products. Note that vegetarians have a much lower cholesterol level (almost twice as low as average) which is perfectly understandable, since cholesterol is only found in products derived from animals.

3. Alcohol - in moderation. Not more than two glasses a day. However, it does appear that drinking a moderate amount of alcohol raises the number of HDL lipids (the good ones!), which break down cholesterol. (Moderation = two 4 oz. glasses of wine or two 12 oz.beers.)

4. Do regular exercise, for example walking.

5. Take Vitamin E. It reduces the risk of coronary disease.

6. Calcium brewer’s yeast, Vitamin C and Vitamin B-6 also combat the accumulation of cholesterol. And don’t forget lecithin, which helps fight excess cholesterol, arteriosclerosis, hypertension

How To Treat Dandruff

How To Treat Dandruff

Image Source: http://creativecommons.org/licenses/by-sa/3.0/deed.en

Every time you comb your hair or wear your favorite LBD, you are by embarrassed by those snowy flakes. Dandruff is ugh and causes problems like itching and acne.

Here are some homemade remedies that will help you get rid of dandruff.

The cause

Dandruff is a scalp ailment and can be cured by keeping your scalp clean. Avoid shampooign your hair everyday to keep dandruff away. Another way is to skip fried foods and chocolates.

Home remedies

Boil a few neem leaves. Cool and then filter the solution. Use this as a last rinse after you shampoo. You can also mix a few sweet neem leaves with basil (tulsi) leaves, grind it into a paste and apply it on your hair for half an hour. Wash this off to get lustrous, dandruff-free locks.

Grandma's advice

Soak a handful of fenugreek (methi) seeds overnight in water, grind it to a fine paste in the morning and apply it for a half hour on your scalp. Wash this off with soap-nut (reetha) solution and rinse with shikakai to condition. Follow this regimen faithfully for beautiful tresses.

Bedtime care

Boil beetroot (chukander) in water and gently massage the liquid into your hair before sleeping. You can also massage your hair with stale curd or a simple concoction of lime and amla juice. Curd is an excellent conditioner, while lime keeps that dandruff away.

Steam therapy

This is the most commonly used way to tackle dandruff and mostly never fails. Gently massage warm coconut oil onto your scalp. Apply the juice of two limes. Now, dip a towel in hot water and cover your scalp and hair with it. Wash it off after two hours for soft, shiny hair. Alternately, apply the paste of raw papaya on your hair and leave it on for ten minutes before shampooing.

1. Add six spoonfuls water, two spoonfuls pure vinegar and apply it on the scalp with cotton wool before going to bed. Tie a towel around your head to protect the pillow. Wash your hair next morning. After shampooing, rinse again with vinegar water. Continue this once a week for at least three months.
2. Mix a spoonful of lemon juice with two spoonfuls of vinegar and massage on the scalp. Wash your hair with an egg shampoo after this.
3. Soak fenugreek (methi) seeds in yogurt overnight and apply the curd on your scalp for half an hour before washing in the morning.
4. Hair washed with fenugreek (methi) seed paste prevents dandruff, falling hair, baldness and dandruff keeping the hair long, healthy and black. Just soak the fenugreek seeds overnight in water to soften the seeds and grind in the morning to make paste. Before hair wash, apply this paste on scalp and hair and leave it on for half an hour. Wash off with shampoo later.
5. Egg Pack for Dandruff: Beat two eggs and add two tablespoons of water to it. Wet the hair and apply the egg mixture over the hair. Now massage your scalp and let the mixture on for ten minutes to fifteen minutes. Then rinse the hair with lukewarm water. This will keep both dandruff and hair fall problem away from you.

Natural Anti-Dandruff Massage:

* Massage your scalp with warm coconut or castor oil twice a week.
* Massage with the tips of your fingers in a circular movement for at least half an hour.
* Leave it on overnight and shampoo the following morning.
* This prevents the hair from becoming dry and moreover prevents dandruff and falling hair by improving the circulation and strengthening the hair roots.

There you are! Try these homemade tricks to get rid of dandruff 

HOW TO PREVENT AN INFESTATION OF PARASITES?

HOW TO PREVENT AN INFESTATION OF PARASITES? 

1. Make a mixture of one part cinnamon (tuj) oil, one part Tea Tree oil, one part Eucalyptus oil with three parts of almond oil and take four drops once a day.

2. One to two teaspoonfuls of apple cider vinegar in a glass of water or juice or  in your salad dressing are very effective against the worms and scavengers.

3. Pumpkin seeds are known to keep the worms away. Two ounces of pumpkin seeds are scalded and the outer skin is peeled off and the inner green pulp is mixed with cream or milk and taken like porridge. Take this in the morning after twelve hours fasting and this is then followed in two hours by castor oil (arandi). This may be repeated in a week or so if necessary.

4. Garlic is also useful as a worm destroyer.

5. A diet high in carbohydrates and low in protein has been found to make parasitic infections worse. When the body is in an alkaline condition the parasitic infection sets in. It is best to keep the diet slightly acidic (by using apple cider vinegar and cranberry juice) both as a preventive measure and when treating the infection.

6. Foods to 'add' to diet are – pumpkin seeds; Calmyrna Figs (the tiny seeds tear the skin of the worms); garlic; apple cider vinegar; cranberry juice and pomegranates (anar). Foods to 'avoid'  are raw  or  undercooked beef, pork, fish and chicken; sugars and carbohydrates; mountain water; water chestnuts and watercress (jalkumb) and fruits or vegetables that are unwashed or washed in questionable water.

How to identify your Skin Type - THE TISSUE TEST

How to identify your Skin Type - THE TISSUE TEST

THE TISSUE TEST
Wash your face with a neutral (not made for a particular skin type) soap or cleanser (such as Neutrogena for normal skin). Rinse with water. Pat try with a towel just enough to absorb moisture do not rub. Wait one hour, and then blot your entire face with one ply (or layer) of a large facial tissue. Press lightly all over your face and leave for about one minute. Then remove the paper carefully and examine it near a window or a light.
What do you see?
1. If you see oil throughout the tissue, you most likely have oily skin.
2.If you see oil only in the Tzone (across forehead, down nose and chin), you most likely have combination skin.
3. If you see very little oil throughout, you most likely have normal skin.
4. If you see no sign of oil at all, you most likely have dry skin.
5. If your skin feels irritated or slightly itchy, you most likely have sensitive skin.

You’ll need to perform this test several times a year-during spring, summer and winter because your skin changes with the seasons.

How to Build and Maintain a Positive Mental Attitude

How to Build and Maintain a Positive Mental Attitude

Changing and improving our attitude can help us change the way we see and do things. I have learned that a positive mental attitude is far more important than aptitude to succeed in life. I also learned that it is not easy at first because we all have been conditioned since we were born to see and do things and in many cases to think a certain way. But with practice we can improve our attitude.
Here are ten things you can do to build and maintain a positive mental attitude;

1. Stay away from negative and pessimistic people.

2. Do not complain and blame others for your mistakes, problems, misfortunes and setbacks. You are responsible for your actions and consequences, you are responsible for your life and circumstances.

3. Be more in touch with your thoughts and feelings, do not get carried away by your worries. No matter what, make the conscious decision to start your day, everyday, in a positive and optimistic way.

4. Always work on maintaining a positive attitude about things. We all know that we can not always control what happens in our lives, but we can always control how we react to what happens in our lives. This will help you build the courage, confidence and motivation to change, improve and find a solution to your problem.

5. Learn to adapt. Things change, circumstances change. Adjust yourself and your efforts to what it is presented to you so you can respond accordingly. Never see change as a threat, because it can be an opportunity to learn, to grow, evolve and become a better person.

6. Face your reality with courage. Take a good and careful look at your situation and allow yourself time to think. See where you are now and decide what you want and where you want to be. Build the enthusiasm, make up your mind and go for it. Realize that you have the ability and the potential to change yourself and to change things.

7. Concentrate on the beautiful things in your life. Never compare yourself with others. Remember you are unique; there is nobody else like you and you are capable of doing great and wonderful things with you life.

8. Look for better or different ways to do things. Allow yourself to see beyond what others think is possible, wise or practical. Be proactive and be part of a solution, not part of a problem.

9. Be in charge of your life. Do not think and assume that what happens to you is your destiny. It is not! If you think that way you will give a message to your brain to stop looking for ideas or solutions to your problems.

10. Do not make excuses to relieve yourself from your responsibilities. Keep in mind, if you do not control your life and future somebody else will, whether you like it or not.

Work on your attitude and learn to control it, always remember, if you are not careful your attitude will control you.

How to Lose Weight

How to Lose Weight

1. Eat three regular small meals each day

2. Eat regular meals, but eat smaller portions.

3. You could also include small, low-calorie snacks such as raw vegetables, a piece of fruit, soda crackers, popcorn made without added fat or a small glass of low-fat milk.

4. Walking and other exercise can make you feel better and help you to lose weight

Fill up on vegetables and fruit
5. These foods are naturally low in fat and are full of fibre, vitamins and minerals. If you eat more of these foods you will find it easier to cut back on meats, fats, desserts and high-fat snack foods.

Eat lots of fibre
6. As well as the fruits and vegetables, choose brown breads, whole grain cereals and bran. If you use dried peas and beans instead of meat in soups and stews, you will get lots of fibre and less fat.

Eat less meat, fish and chicken
7. For your main meal choose a small piece, about the size of your palm.
8. Eat slowly Drink water with your meals and chew your food slowly. Don’t go back for seconds.

Eat less fat
9. Margarine, butter, lard and oil are all pure fats.

They are all high in calories.
10. Do not fry foods in fat. You can broil, roast on a rack, barbecue, boil, steam or microwave. If you want to fry, cook your food in a bit of broth instead of fat. Add herbs and spices for extra flavour.

11. Use less fat in muffins and other baked goods.

12. Non-stick frying pans and baking pans make low-fat cooking easier.

13. Chill soups and stews and then remove hardened fat.

14. Place meat drippings in your fridge overnight. Take off the hardened fat. Make gravy from the fat-free drippings.

15. Put less butter or margarine on your bread, sandwiches and vegetables. Try instead a small amount of salsa, mustard, relish or light mayonnaise, or try a sprinkle of herbs or lemon on your vegetables.

16. Add broth to your vegetables or potatoes to keep them moist.

17. Cut back on fatty foods: potato chips, nuts, french fries, hash browns, bologna, sausages, bacon, cheese, whole milk and cream, gravies, rich sauces, ice cream, cakes and donuts.

18. In restaurants, ask for dressings and sauces “on the side”. Ask for bread or toast unbuttered, and limit fatty foods such as french fries.

Limit sweet foods
19. Count all these as sugar:brown and white sugars,syrup, honey and molasses.

20. These foods are high in sugar:jams, jellies, marmalade, candies, chocolate, regular soft drinks, iced tea and fruit beverage crystals (such as Tang, and Kool-Aid made with sugar), condensed milk, pastries, iced cakes, ice cream and donuts.

21. Limit fruit juice.Even “unsweetened” juice has natural sugar. Fresh fruit is a better choice than juice as it has more fibre. Drink water if you are thirsty.

22. Use less sugar when making puddings, muffins or cookies.

23. Instead of sugar you may want to try using a low-calorie sweetener in your coffee, tea or on your cereal. Some common brand names are Equal (Nutrasweet), Splenda, Sugar Twin and Sweet N’Low.

24. You can choose diet syrups and diet jams.

25. The small amount of sugar that has been added to foods such as unsweetened cereals (for example, bran flakes or rice crispies) is okay.

Limit hard liquor, beer, wine and liqueurs
26. They all have unwanted calories.
27. Ask your doctor if drinking alcohol is safe for you.
28. If you do choose to drink, have a light beer instead of a regular beer, and dry wine instead of sweet wine or liqueurs. Use a diet soft drink as a mix. Try to limit yourself to one drink. Try mixing a light beer or glass of dry wine with a diet ginger ale.

Choose “diet foods” carefully
29. Some diet foods are poor choices such as diet chocolate bars or diet candies that can have a lot of fat or sugar (often as sorbitol).

30. Good choices are low-fat, calorie-reduced, or sugar-free foods such as diet soft drinks, diet jello, sugar-free popsicles, sugar-free gum and fat-free salad dressings.

A slow weight loss is best
Weighing yourself once a month will give you a chance to see a gradual weight loss. If you lose one or two pounds a month, you will be doing great.

How to prevent body Odor?

How to prevent body Odor?

What is Body Odor?
Body odor is one of those subjects that nobody really likes to talk about. It is not pleasant when there is a distinctive whiff of stale sweat in the air. Although, sweat is basically odorless, the smell can be quite awful. At some point everyone has felt a bit sweaty, especially on a hot summer’s day, after a strenuous workout or when having to speak in front of an audience.

There are two types of sweat glands in the skin and they are known as the apocrine and eccrine glands. Apocrine glands develop in areas where there is an abundance of hair follicles such as the underarms, genitals and scalp. Eccrine glands develop over most parts of the body and open directly onto the skin’s surface. Both these glands are controlled by the sympathetic nervous system, which controls most of our involuntary actions such as breathing, heartbeat and sweating.

It is a known fact that men sweat more than women. Children rarely have body odor because the glands in the armpits and genitals only become active during puberty. With the onset of puberty, the sweat glands develop under the stimulation of hormones and protein and the oil production of the skin in the armpits and genitals also increases.

Sweat is part of the body’s way to cool down. Although sweat does not smell, the bacteria that normally lives on our skin feeds on it and breaks it down into aromatic fatty acids and chemicals that cause the unpleasant odor.

Certain areas of the skin such as the armpits and genitals tend to give off more of a body odor because these glands produce oily substances and proteins that bacteria feed on. Sweat found on any other areas of the body is salty water which bacteria find difficult to flourish in.

 Ways to prevent body odor

1. Wash directly after a work-out or sporting activity .

2. Use antiperspirants, deodorants and talcum powders regularly .

3. Shave or wax under your arms as this area is a fertile breeding ground for bacteria .

4. Wash clothing regularly in hot soapy water with a scented concentrate .

5. Avoid wearing the same clothing you wore the day before as it will retain the sweat smell. 

6. Change socks and undergarments daily .

7. Wear cotton or linen clothes as they are more absorbent than synthetic fabrics .

8. Avoid wearing tight fitting clothes and rather opt for loose fitting clothes .

9. Incorporate fresh fruit, vegetables and whole grains into your diet .

10. Drink lots of water to flush out toxins in the body’s system .

11. Avoid eating spicy or sharp smelling foods (such as garlic, onions, hot peppers or curries) as the odor comes through the pores .

12. Avoid drinking hot drinks such as coffee or tea.

13. Maintain good personal hygiene by washing or showering at least 2-3 times a day with hot water and anti-bacterial soap .

How to avoid headache, avoid eyestrain ?

How to avoid headache, avoid eyestrain ?

Eyestrain is a common cause of headache. In such cases, an eye specialist should be  consulted and proper treatment taken. Simple eye exercises such as moving the eyes up and  down and from side to side, palming, rotating the head, with neck outstretched, forward and backwards three times, then three times clockwise and three times counter clockwise, can relieve eyestrain. 

A surprising way to relieve eyestrain is to give gentle massage to the neck. Bring the shoulders together and release. Then take a few minutes to place a moist cool compress over the eyes to give them rest and recuperation. 

How to prevent kidney stones ?

How to prevent kidney stones ?

What are kidney stones?  
Kidney stones are gravel-like collections of chemicals that may appear in any area of the urinary system, from the kidney to the bladder. They may be small or large. You may have just one stone or many. Your kidneys filter your blood and excrete waste products and excess water as urine. They are located on either side of your spine, just above your waist. Kidney stones are most common in middle-aged people and are 3 times more common in men than in women. They tend to recur.

The most common type of kidney stones result from too much calcium and oxalate in the urine. These minerals bind together as crystals, forming stones. The following dietary guidelines can help to prevent kidney stones.

1. Drink plenty of fluid  

Drink more fluid, especially water

Drinking water helps to flush out the kidneys and dilute stone-forming substances, making stones less likely to form.

Drink at least 2- 3 litres, or 10 cups, of fluid daily. At least half of this should be water (soda, mineral, spring or plain tap water).

Have a cup of fluid (250mL) each hour during waking hours, and a large glass of water before going to bed. Drink a glass of water if you wake up during the night.

Spread out your fluid intake during the day.

AVOID strong black tea and orange juice, as these are high in oxalates.

Avoid grape fruit juice, cranberry juice (if more than 500ml/day) and sugary drinks. Drinking large amounts of sugary drinks (softdrink, cordial) can lead to weight gain. Choose diet or low joule drinks to limit weight gain.

Lemon juice is a good source of citrate which helps to prevent stones forming. Drink 100ml of lemon juice daily (could be added to water).

2.  Limit salt  

Salt (sodium) increases the amount of calcium in your urine. Limit sodium intake to less than 2300mg per day

To reduce salt /sodium: buy fresh foods, or foods without salt - fruit, fresh vegetables, fresh meats, chicken, fish, eggs, porridge, rice, pasta

Most sodium (75%) comes from processed foods. Limit processed foods high in salt e.g. soup, Bonox, processed meats, sauces, gravy, crisps and snack foods.

“low salt” or “no added salt” foods are the best choices. Look for a sodium content less than 150 mg per serve as a guideline. Note that some “reduced salt” products can still contain high levels of sodium.

do not add salt at the table or in cooking.

What can I use instead?

freshly ground pepper, dry mustard powder

lemon juice, lime juice, vinegar

a sprinkle of dried herbs or chopped fresh herbs

garlic, curry, chilli, onion, fresh ginger, spring onions

3. Limit foods high in oxalate  

Reducing  oxalate  in your diet helps to reduce the amount of oxalate in your urine.
Limit intake of :

rhubarb, spinach, silverbeet, beetroot, eggplant, sweet potato, celery, leeks

nuts, peanut paste

strong black tea, orange juice

chocolate

wheat bran and wheat germ

berries (eg strawberries, blackberries), dried figs

4. Include adequate calcium in your diet

Dietary calcium is important for your bones and teeth. Adequate dietary calcium intake is recommended.

Include at least 2-3 choices daily from the following list:

250mL milk (eg Trim, skim, full cream, calcium-fortified soy milk)

200mL high calcium milk eg Physical

200g (small tub) yoghurt

40g cheese (2 slices)

3 scoops ice cream

5. Include only a moderate amount of animal protein 

Limit protein from  meat, seafood, fish, chicken, eggs  to a moderate serve (120 -150g) daily (cooked) (note 60g meat = 2 eggs).

6. Vitamin supplements 

Do not take  Vitamin C supplements (also known as ascorbic acid, calcium ascorbate).

Do not take  Vitamin D supplements  or cod liver oil.

7. Choose wholemeal and wholegrain foods  

Eating foods higher in fibre can decrease the risk of stone formation by reducing the amount of calcium and oxalate you absorb

Choose wholemeal and wholegrain breads, flour, cereals, pasta, biscuits and crackers

8. Increase fruit and vegetable intake.

Facts about Smoking and How to Quit ?

Facts about Smoking and How to Quit ?

Nicotine is the addictive drug in tobacco. New smokers often feel dizzy and sick from tobacco smoke, but some get used to its effects. As they continue to smoke, their bodies learn to depend on nicotine and they can tolerate smoking more and more. When smokers stop they may get cravings and feel anxious, hungry, irritable and find it hard to focus on what they are doing.
Second hand smoking is when a person breathes another person’s tobacco smoke. Sometimes referred to as passive smoke, it can be the smoke that the smoker breathes out (exhaled mainstream smoke) or the smoke from the end of the cigarette (sidestream smoke). Smoking greatly increases your risks for lung cancer, many other cancers, heart disease, and stroke.  It also causes objectionable breath odor and erectile dysfunction. 

1. Smoking harms not just the smoker, but also family members, coworkers and others who breathe the smoker’s cigarette smoke, called secondhand smoke.

2. Among infants to 18 months of age, secondhand smoke is associated with as many as 300,000 cases of bronchitis and pneumonia each year.

3. Secondhand smoke from a parent’s cigarette increases a child’s chances for middle ear problems, causes coughing and wheezing, and worsens asthma conditions.

4. If both parents, a teenager is more than twice as likely to smoke than a young person whose parents are both non smokers.  In households where only one parent smokes, young people are also more likely to start smoking.

5. Pregnant women who smoke are more likely to deliver babies whose weights are too low for the babies’ good health.  If all women quit smoking during pregnancy, about 4,000 new babies would not die each year.

Why Quit?
6. Quitting smoking makes a difference right away you can taste and smell food better.  Your breath smells better.  Your cough goes away.  This happens for men and women of all ages, even those who are older.  It happens for healthy people as well as those who already have a disease or condition caused by smoking.

7. Quitting smoking cuts the risk of lung cancer, many other cancers, heart disease, stroke, other lung diseases, and other respiratory illnesses.

8. Ex-smokers have better health than current smokers.  Ex-smokers have fewer days of illness, fewer health complaints, and less bronchitis and pneumonia than current smokers.

Quitting Tips 
Getting ready to quit: 

9. Set a date for quitting.  If possible, have a friend quit smoking with you.

10. Notice when and why you smoke.  Try to find the things in your daily life that you often do while smoking (such as drinking your morning cup of coffee or driving a car).

11. Change your smoking routines:  Keep your cigarettes in a different place.  Smoke with your other hand.  Don’t do anything else when smoking.  Think about how your feel when you smoke.

12. Smoke only in certain places, such as outdoors.

13. When you want a cigarette, wait a few minutes.  Try to think of something to do instead of smoking; you might chew gum or drink a glass of water.

14. Buy one pack of cigarettes at a time.  Switch to a brand of cigarettes you don’t like.

15. Decrease the number of cigarettes you smoke a day by at least one half.

On the day you quit: 
16. Get rid of all your cigarettes.  Put away your ashtrays.

17. Change your morning routine.  When you eat breakfast, don’t sit in the same place at the kitchen table.

Stay busy. 
18. When you get the urge to smoke, do something else instead.

19. Carry other things to put in your mouth, such as gum, hard candy, or a toothpick.

20. Reward yourself at the end of the day for not smoking.  See a movie or go out and enjoy your favorite meal.

21. Don’t worry if you are sleepier or more short-tempered than usual; these feelings will pass, usually within a few days to one week.

22. Try to exercise take walks or ride a bike.

23. Consider the positive things about quitting, such as how much you like yourself as a non-smoker, health benefits for you and your family, and the example you set for others around you.  A positive attitude will help you through the tough times.

24. When you feel tense, try to keep busy, think about ways to solve the problem, tell yourself that smoking won’t make it any better, and go do something else.

25. Eat regular meals.  Feeling hungry is sometimes mistaken for the desire to smoke.

26. Start a money jar with the money you save by not buying cigarettes.

27. Let others know that you have quit smoking most people will support you.  Many of your smoking friends may want to know how you quit.  It’s good to talk to others about your quitting.

28. If you slip and smoke, don’t be discouraged.  Many former smokers tried to stop several times before they finally succeeded.  Quit again.

How to be healthy

How to be healthy

# Eat at roughly the same times each day. This might be two, three or more times but a routine encourages a reasonable weight.

# Watch your portions. Don't heap food on your plate (except for vegetables) and think twice before having second helpings.

# Try to have five portions of fruit and vegetables a day. A portion is about 80g of fruit or vegetables. This is roughly equal to an apple, orange, banana, or similarly-sized fruit or two serving spoons of cooked vegetables such as broccoli or carrots.

# Eat foods with reduced fat. Choose reduced fat versions of foods such as dairy products, spreads and salad dressings. Cut fat off meat.

# Eat foods with reduced salt. Too much salt can increase your blood pressure and your risk of heart disease and stroke.

# Eat healthier snacks. If you're hungry between meals, choose a healthy option such as fresh fruit or low calorie yogurts instead of chocolate or crisps.

# Look at food labels. Choose food with less far, sugar and salt content.

# Think about how you eat. Eat your meals at the table and it will help you focus on the amount of food you eat. Eat slowly because it takes time for your body to register how much food you've eaten and how full you are. Don’t eat while walking, but wait until you get there and take time to concentrate on what you are eating.

# Think about what you drink. Water is good (but lots of it is not necessary). Semi-skimmed milk is good too. Moderate amounts of tea and coffee are fine. Many soft drinks (including fizzy and sweetened soft drinks) contain a lot of sugar. Alcohol is high in calories.

# Don't bother with vitamin supplements. If you enjoy normal health and are not sensitive to healthy foods, you probably don't need them and there is no real evidence that they do any good.

# Walk every day. The aim should be to do around 10,000 steps which equates to around 60-90 minutes of walking. Using a pedometer on a belt is a good way to monitor this. On the way to or from work, shops, or meetings, leave the car or public transport a bit short of your destination. In the office, use stairs rather than the lift (or elevator, for my American readers).

# Don't sit around too long. Break up your sitting time by walking around at regular intervals. At home, do a chore. At work, visit a colleague.

# Limit exposure to the sun. Between 11 am and 3 pm, it's better to be in the shade. When in the sun, wear sensible clothing and use appropriate sun factor lotion. Never burn.

# Get enough sleep. The amount varies by individual and age, but most people need seven or eight hours a night. It's important to go to bed at a regular time and get up at a regular time. There is some evidence that people who take a short nap during the day lower the risk of heart disease.

# Be happy. Happiness helps healthiness, especially mental health.