Health TipsGood health is vital for making the most of your life and achieving your full potential. Here are some useful tips to help you start improving your health from today.
> Healthy Eating> Physical Exercise> Mental Health> Avoiding Smoking> Women's Health
Healthy Eating How can you eat healthily?
1. Choose a varied diet of food, with cereals as your largest portion of every meal2. Eat lots of fruits and vegetables3. Cut back on eating foods heavy in salt, fat and sugar4. Drink a daily intake of 6-8 glasses of water5. Eat meals on a regular basis and in moderate portionsFood Pyramid
Cholesterol level of common food
Food
Cholesterol
Chicken
60 - 90
Crab
164
Duck
70 - 90
Eel
186
Lean Pork
110
Cuttlefish
300
Pork
60
Squid
1170
Ham
100
Vegetable Oil
0
Beef
106
Lard
Fat Beef
125
Butter
Pork Tripe
150
Cod-liver Oil
500
Beef Tripe
Milk
24
Preserved Sausage
Cheese
Pancreas of Pig
380
Cream
Chin
Egg White
Jelly Fish
Whole Egg
450
Lobster
85
Egg Yolk
2000
Grass Carp
90
Pig's Brain
3100
Shrimp
154
Quail Egg
3640
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Physical Exercise
What are the benefits?
1. Improves your heart-lung function and blood circulation2. Reduces the risk of developing coronary heart disease, high blood pressure and diabetes in later life3. Helps build up your body resistance4. Maintains bone health5. Controls body weight6. Helps your psychological and social health
How can you fit more exercise into your life?
For Children:1. Use the stairs instead of a lift or escalator2. Help with household chores3. Take part in regular games with friends
For adults:1. Use the stairs instead of a lift or escalator2. Instead of using a vehicle, walk wherever possible3. Avoid using the remote control when watching TV, also stand up and stretch during commercial breaks4. Spend less time watching TV or on your computer5. During holiday, try getting outdoors more (hiking, etc)
For the elderly1. Help to do some simple chores2. Do stretching exercises in the morning with friends3. Try to remain as social as possible (tai chi, dancing, etc)
Mental Health
How can I deal with mental stress?
1. Try to keep an optimistic outlook2. Understand yourself and your needs and priorities3. Work according to you abilities4. Maintain healthy eating and exercise habits5. Recognize the importance of physical and recreational activity6. Keep in contact with others
Avoiding Smoking
How can I stop smoking?
1. Make up your mind and choose a day to quit2. Throw away all of your cigarettes, ashtrays and lighters from your home/office3. Choose the "No Smoking" areas in public areas4. Tell your family and friends that you have stopped smoking5. Put up "No Smoking" signs at your office, home and in your car6. Be mentally prepared to fight the urge to smoke. Here are some tips: - Delay tactics (delay trying to find a cigarette for longer and longer) - Take a deep breath and relax - Drink water - Divert your attention (take a walk, do something else) 7. Substitute your cigarettes for something else (a drink, chewing gum, sweets, etc)8. Reward yourself for not smoking (buy yourself a small gift or treat yourself to a movie)
Women's Health
One of the most important ways you can prevent breast cancer is by self-examination.
Here's how to examine your breasts (do not do this when you are menstruating or leading up to your period):
Undress to the waist1. Sit or stand in front of a mirror, arms by your sides2. Check for any change in appearance (puckering, dimpling of skin, change in outline, discharge etc)3. Raise your arms over your head (does a pucker/dimple appear?)4. Put your hands on your hips and bend slightly toward the mirror (does a pucker/dimple appear?)5. Lie on the bed with a folded towel under one shoulder and an arm above your head to stretch your breastImagine that your breast is divided into four quarters. Using circular motions (with the flat of your hand) gently feel each area from the edge of the breast to the nipple. Also check your armpit6. Repeat with the other breast7. If you find any unusual lumps contact your doctor