Viewpoint watch: Ways to Improve Your Health.

Viewpoint watch: Ways to Improve Your Health.: Ways to Impro ve Your Health WHO wants to be sick? At the very least, an illness is an inconveni ence and an expense. You not...

Viewpoint watch: Ways to Improve Your Health. Part 2

Viewpoint watch: Ways to Improve Your Health. Part 2: 2 USE A SAFE WATE R SUPPL Y Obtaining sufficient clean water for one’s family is a regular chore in some countries. Yet, access t...

Viewpoint watch: WAYS TO IMPROVE YOUR HEALTH (Part 3)

Viewpoint watch: WAYS TO IMPROVE YOUR HEALTH (Part 3): Stay physically active (cont.) If you do not stay physically active, you are more likely to: *. Suffer from heart disease. *. Suffer ...

WAYS TO IMPROVE YOUR HEALTH (Part 3)

Stay physically active (cont.) If you do not stay physically active, you are more likely to: *. Suffer from heart disease. *. Suffer from type 2 diabete s. *. Develop high blood pressur e. *. Develop high choleste rol. *. Suffer a stroke. The kind of physical activity that is right for you depends on your age and your health, so it would be wise to consult your doctor before beginning any new exercise program. According to various recommen dations, children and adolescen ts should get at least 60 minutes of moderate - to-vigoro us activity every day. Adults should get 150 minutes of moderate activity or 75 minutes of vigorous activity every week. Choose an activity that is fun. You might consider basketball, tennis, soccer, brisk walking, cycling, gardening, chopping wood, swimming, canoeing, jogging, or other aerobic exercise. How can you tell whether an activity is moderate or vigorous? A general guide would be that moderate activity makes you sweat, but more vigorous exercise makes it hard for you to hold a conversation while doing it. 5 GET ENOUG H SLEEP The amount of sleep needed varies from person to person. Most newborns sleep for 16 to 18 hours a day, toddlers about 14 hours, and preschool ers about 11 or 12. School- age children generally need at least 10 hours of sleep, adolescen ts perhaps 9 or 10, and adults from 7 to 8. Getting the right amount of rest should not be considere d optional. According to experts, sufficient sleep is important for: *. Growth and develop ment in children and teenage rs. *. Learnin g and retentio n of new informat ion. *. Maintain ing the right balance of hormon es that impact metaboli sm and weight. *. Cardiov ascular health. *. Disease prevent ion. Insufficient sleep has been linked to obesity, depression, heart disease, diabetes, and tragic accidents. Surely these give us good reason to want to get enough rest. So, what can you do if you realize that you have a problem getting enough sleep? *. Try to go to bed and get up at the same time every day. *. Make your bedroo m quiet, dark, relaxing , and neither too warm nor too cold. *. Do not watch TV or use gadgets while in bed. *. Make your bed as comfort able as possible . *. Avoid heavy meals, caffeine , and alcohol before bedtime. *. If after applying these suggest ions you still suffer from insomni a or other sleep disorde rs —such as excessi ve daytime sleepine ss or gasping for breath while sleeping — you may want to consult a qualified health- care professi onal. SAFEGUARD YOUR HEALTH! Your health is affected by realities over which you have no control—such as economic conditions, the availability of resources, and so on. In all likelihood, however, it should be within your means to adopt at least some of the suggestions given in the foregoing article. As a wise man of ancient times put it, “the shrewd one sees the danger and conceals himself.”Waoh, how was it after reading from part 1-3 ?,Intesting?, Educating ?,Informatory ?.... All credit to Awake Magazine Publishers.. Why not get your copy from local witnesses closer to you. Or visit www.jw.org ... (Source)

WAYS TO IMPROVE YOUR HEALTH (Part 3)

Stay physically active (cont.) If you do not stay physically active, you are more likely to: *. Suffer from heart disease. *. Suffer from type 2 diabete s. *. Develop high blood pressur e. *. Develop high choleste rol. *. Suffer a stroke. The kind of physical activity that is right for you depends on your age and your health, so it would be wise to consult your doctor before beginning any new exercise program. According to various recommen dations, children and adolescen ts should get at least 60 minutes of moderate - to-vigoro us activity every day. Adults should get 150 minutes of moderate activity or 75 minutes of vigorous activity every week. Choose an activity that is fun. You might consider basketball, tennis, soccer, brisk walking, cycling, gardening, chopping wood, swimming, canoeing, jogging, or other aerobic exercise. How can you tell whether an activity is moderate or vigorous? A general guide would be that moderate activity makes you sweat, but more vigorous exercise makes it hard for you to hold a conversation while doing it. 5 GET ENOUG H SLEEP The amount of sleep needed varies from person to person. Most newborns sleep for 16 to 18 hours a day, toddlers about 14 hours, and preschool ers about 11 or 12. School- age children generally need at least 10 hours of sleep, adolescen ts perhaps 9 or 10, and adults from 7 to 8. Getting the right amount of rest should not be considere d optional. According to experts, sufficient sleep is important for: *. Growth and develop ment in children and teenage rs. *. Learnin g and retentio n of new informat ion. *. Maintain ing the right balance of hormon es that impact metaboli sm and weight. *. Cardiov ascular health. *. Disease prevent ion. Insufficient sleep has been linked to obesity, depression, heart disease, diabetes, and tragic accidents. Surely these give us good reason to want to get enough rest. So, what can you do if you realize that you have a problem getting enough sleep? *. Try to go to bed and get up at the same time every day. *. Make your bedroo m quiet, dark, relaxing , and neither too warm nor too cold. *. Do not watch TV or use gadgets while in bed. *. Make your bed as comfort able as possible . *. Avoid heavy meals, caffeine , and alcohol before bedtime. *. If after applying these suggest ions you still suffer from insomni a or other sleep disorde rs —such as excessi ve daytime sleepine ss or gasping for breath while sleeping — you may want to consult a qualified health- care professi onal. SAFEGUARD YOUR HEALTH! Your health is affected by realities over which you have no control—such as economic conditions, the availability of resources, and so on. In all likelihood, however, it should be within your means to adopt at least some of the suggestions given in the foregoing article. As a wise man of ancient times put it, “the shrewd one sees the danger and conceals himself.”Waoh, how was it after reading from part 1-3 ?,Intesting?, Educating ?,Informatory ?.... All credit to Awake Magazine Publishers.. Why not get your copy from local witnesses closer to you. Or visit www.jw.org ... (Source)

Ways to Improve Your Health. Part 2

2 USE A SAFE WATE R SUPPL Y Obtaining sufficient clean water for one’s family is a regular chore in some countries. Yet, access to clean water can become a concern in any part of the world when a main supply that is usually good to drink becomes contamina ted as a result of a flood, a storm, a pipe break, or some other issue. If water does not come from a safe source or is not stored correctly, it can cause parasite infestatio n, as well as cholera, life-threat ening diarrhea, typhoid, hepatitis, and other infections. Unsafe drinking water is one of the causes of an estimated 1.7 billion cases of diarrheal disease every year. There is much you can do to slow down or preve nt the onset of illness Cholera is most often contracte d when a person drinks water or eats food that is contamina ted with fecal matter from infected people. What steps can you take to protect yourself, even in the immediate aftermath of a disaster, from this and other types of water contamina tion? *. Ensure that all your drinking water —includi ng the water used for brushin g teeth, making ice, washing food and dishes, or cooking — comes from a safe source, such as an adequat ely treated public supply or sealed bottles from a reputabl e firm. *. If there is any possibili ty that your piped supply has been contami nated, boil your water before use or treat it with an appropr iate chemical product. *. When using chemical s, such as chlorine or water- purifyin g tablets, follow the maker’s directio ns carefull y. *. Use quality water filters, if availabl e and afforda ble. *. If no water- treatme nt product s are availabl e, add househ old bleach, eight drops per gallon of water (two drops per liter), mix well, and then let the water stand for 30 minutes before using it. *. Always store treated water in clean, covered containe rs to protect it from possible reconta mination . *. Ensure that any vessel used to take water from your stored supply, such as a ladle, is clean. 3 WATC H WHAT YOU EAT Good health is impossible without good nutrition, and for good nutrition you need a healthy, balanced diet. You may need to consider your intake of salt, fats, and sugar, and you should watch your portion sizes. Include fruits and vegetable s in your diet, and vary what you eat. Reading the packaging will help you to select whole- grain foods when buying bread, cereals, pasta, or rice. These are richer in nutrients and fiber than the alternativ es made from refined grain. As for proteins, eat small and lean portions of meat and poultry and try to eat fish a couple of times a week, if possible. In some lands it is also possible to find protein- rich foods from vegetable sources. If you eat too many sugars and solid fats, you risk becoming overweig ht. To minimize this risk, drink water instead of sweet beverage s. Eat more fruit instead of sugary desserts. Limit your intake of solid fats from such items as sausages , meat, butter, cakes, cheese, and cookies. And instead of using solid fats for cooking, you may want to use healthier oils. Too much salt, or sodium, in the diet can raise your blood pressure to an unhealthy level. If this is your problem, use the informatio n on food packaging to keep your sodium intake low. Instead of salt, use herbs and spices to flavor your meals. Howmuchyou eat can be as important as what you eat. So, while enjoying your food, do not keep eating after you are no longer hungry. An issue tied to nutrition is the risk of food poisoning. Any food can poison you if it is not prepared and stored properly. Every year, 1 out of every 6 Americans falls sick from food poisoning. Most recover without lasting ill effects, but some die from it. What can you do to minimize the risk? *. Vegetab les grow in soil that may have been treated with manure, so wash these items carefull y before prepari ng them. *. Wash your hands, cutting board, utensils , dishes, and countert ops with hot, soapy water before prepari ng each item. *. To avoid cross- contami nation, never put food on a surface or plate that was previou sly in contact with raw eggs, poultry, meat, or fish, without first washing that surface. *. Cook until the food reaches the right tempera ture, and promptl y refriger ate any perisha ble items that are not going to be eaten immediat ely. *. Discard perisha ble items left at room tempera ture for more than two hours or one hour if air tempera ture exceed s 90 degrees Fahrenh eit (32°C)... Why not request Awake magazine of June 2015 or visit www.jw.org for other articles.

Ways to Improve Your Health.

Ways to Impro ve Your Health WHO wants to be sick? At the very least, an illness is an inconveni ence and an expense. You not only feel bad, but when you are sick, you may not be able to go to work or school, earn any money, or look after your family. You may even need someone to look after you, and you may have to pay for expensiv e medicines and treatment. Well has it been said that “Preventi on is better than cure.” Some illnesses cannot be avoided. Still, there is much you can do to slow down or even prevent the onset of illness. Consider five things that you can do today to get on the road to better health. 1 PRACT ICE GOOD HYGIE NE According to the Mayo Clinic, “one of the best ways to avoid getting sick and spreading illness” is to wash your hands. One of the easiest ways to catch a cold or influenza is to rub your nose or your eyes when your hands have been contamina ted by germs. Your best defense against such contamina tion is to wash your hands regularly. Good hygiene can also prevent the spread of more serious conditions , such as pneumoni a and diarrheal diseases, which every year cause the death of over two million children under the age of five. Even the spread of deadly Ebola can be minimized by the simple habit of washing hands. There are certain times when hand washing is particularl y important to protect your own health and that of others. You should wash your hands: *. After using the toilet. *. After changin g diapers or helping a child to use the toilet. *. Before and after treating a wound or a cut. *. Before and after being with someon e who is sick. *. Before prepari ng, serving , or eating food. *. After sneezin g, coughin g, or blowing your nose. *. After touching an animal or animal waste. *. After handling garbage . And do not take it for granted that you are cleaning your hands properly. Studies have shown that a large percentag e of those who use public toilets do not wash their hands afterward or do not wash them correctly. How should you wash your hands? *. Wet your hands in clean running water and apply soap. *. Rub your hands togethe r to make a lather, not forgetti ng to clean your nails, your thumbs, the backs of your hands, and between your fingers. *. Keep rubbing for at least 20 seconds . *. Rinse in clean running water. *. Dry with a clean cloth or a paper towel. Such measures are simple but can avert illness and save lives. 2 USE A SAFE WATE R SUPPL Y Obtaining sufficient clean water for one’s family is a regular chore in some countries. Yet, access to clean water can become a concern in any part of the world when a main supply that is usually good to drink becomes contamina ted as a result of a flood, a storm, a pipe break, or some other issue. If water does not come from a safe source or is not stored correctly, it can cause parasite infestatio n, as well as cholera, life-threat ening diarrhea, typhoid, hepatitis, and other infections. Unsafe drinking water is one of the causes of an estimated 1.7 billion cases of diarrheal disease every year. Source: www.jw.org/en/publications/magazines/g201506/improve-your-health/