Do not take your health for granted, find a doctor, the right one for you, and have a check up. Take control of your health, do not wait for your doctor to suggest it. You’re the only one who knows if there is something wrong with your health/body.
To take care of your health, you have to deal with several issues:
- FOOD
- PHYSICAL TESTS
- VITAMINS
- SMOKING
- EXERCISE
- SLEEP
Choose healthy food:
- Yogurt-fruit-oatmeal-for breakfast
- Salad-fresh vegetables as spinach-chicken
- Use OLIVE OIL, one table spoon for a day
- High fructose corn syrup
- Sugar
- Enriched [white bread]
- Trans/Saturated Fat
- Antioxidants: 5 to 7 servings: tomatoes- broccoli
- Omega: 3mg daily: fish-salmon-walnuts-soybeans-squash
- Fiber: 25 mg daily: black beans-peas-roseberry-fruits vegetables
- Olive oil: 1 table spoon daily
- Iron: dark colored fruits and vegetables
- Blood pressure
- Blood sugar
- Heart beats
- Bone intensity
- Vitamins: iron, vitamin D for bones
- Thyroid Stimulating Hormone TSH
- Reactive Protein
- Breast Cancer
- Keep your health record organized
- If your body is lacking some vitamins, take their supplements.
- Choose your health advocate: someone who accompanies you to the doctor and pays attention, listens and takes notes of what is said. It can be your friend or another doctor whom you trust. Do not go alone.
- Always have a second opinion from another doctor. Be sure of treating the cause of the disease not its obvious symptoms.
- Quit Smoking, it makes you 10 years older.
- First days are rough then it gets easily gradually.
- Replace the act of smoking by another one [put something like a straw in your mouth to replace the feeling/eat/drink healthy choices]
- You can put something smelly [have a bad smell] in your cigarette.
- Begin it when you are fasting [in Ramadan for example].
- It is normal to gain some kilos at the beginning, you will lose them.
- It depends on what is working for you, stop smoking all at once or reduce gradually the number of your cigarettes.
- Remember that the accurate description of the lungs of a smoker is the exhaust pipe in a car in which the black smoke goes out.
- It is not wrong that you can not stop smoking but it is if you do not want.
- Stop this cycle by your own will with God's help.
- Be healthy for your family and cherish your health.
- Just start and do it. YOU are worth it.
- You must know that we are designed to walk.
- Try to walk half an hour a day for your heart.
- Train with weights to build muscles that help you to burn more calories and strengthen your bones.
- Do not use the elevator.
Not getting enough sleep makes you tired, hungry for carbohydrates.
To sleep well:
- keep a routine.
- keep your bed dark and cool.
- No caffeine 4 hours before bed.
- NO T.V in the bedroom.
- Why are you worthy of getting healthy this year?
- Write down 3 food choices you will stop buying?
- Write down 3 healthy food choices you will buy?
- Write down your commitment to Exercise?
- What is the bad sleeping habit I'll change this week?
