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I can almost guarantee the we all could take better care of ourselves, both physically and emotionally. For some of us, this may mean more exercise, losing weight or eating healthier foods.
I certainly could do things differently, so I started to make a list of some of the things that both I and you can do every day to feel better in our lives.
Feeling good involves taking care of both physical and emotional needs, so some of the suggestions may benefit all of us.
START YOUR MORNING OFF IN THE RIGHT WAY
Breakfast boosts memory, improves your mood and can help control your weight. Research studies have found that students who eat breakfast score higher in tests.
CUT BACK ON CAFFEINE
Coffee tastes great and it is safe to drink in moderation. Too much though can make you irritable, upset your stomach and disturb your sleep.
MAKE THE MOST OF YOUR COMMUTE
Use your commuting time to relax, feel good and make the journey from home to work and back a pleasurable experience. Listen to books on tape, avoid radio shows that make you feel annoyed.
EXERCISE 30 TO 60 MINUTES EVERY DAY
Regular exercise can decrease the risk of death from heart disease, reduces diabetes and certain types of cancer, as well as preventing high blood pressure and helps you lose weight and keep it off
GET THOSE ENDORPHINS GOING
These are feel good hormones released naturally by the brain that improve your mood. The easiest way to get these released is to do exercise
You can be a lot happier at work if you tend to smile more, even if you are faking it. By smiling, this will result in positive benefits both for you and the people around you.
WALK EVERY DAY
We are as a nation becoming less active and obesity rates are rising. A great way to look and feel better is to walk, and is good for all ages
FIND AN EXERCISE BUDDY
If you exercise with a friend, you are more likely to stick with it and keep it going
EXERCISE YOUR BRAIN
This can improve your memory and reduce the risk of dementia and Alzheimer's disease, according to medical studies. Simple things like doing crosswords or brain teasers are good
TRUST YOUR INSTINCTS
This is your inner voice that affects how you think, feel and act. Trust them when analysing information, and if something does not appear to be right, review it until you have the information you need to make the right decision
RID YOURSELF OF ONE BAD HABIT
Yes, we all have at least one, be it smoking, gambling, eating or spending too much money. Choose one bad habit and work on changing it this year.
DO STRENGTH TRAINING EXERCISES
Strength training will build strong muscles and boost your metabolism. Also improves your balance and posture and prevents bone loss
WORK OUT AT WORK
Office yoga is not as daft as it seems, and can involve simple things like arm stretches, ankle and foot rotations.
ACCEPT RESPONSILITY FOR YOUR HEALTH
Have regular checkups, annual flu jabs and other vaccinations
FIND A DOCTOR YOU LIKE AND TRUST
By having a good relationship with your doctor, you will feel better about your health
MAKE SOMEONE ELSE FEEL GOOD
Doing things for others makes you feel good, and it may also be good for your physical health
A weekend away is great to reduce stress, improve your mood and to feel good.
SPEND TIME OUTDOOR
We spend most of our lives indoors. By going outside, you breath in fresh aired and take in the sun.
SPEND TIME WITH YOUR PET
This is good for your physical and mental health, easing feelings of stress, loneliness and depression
ENSURE YOU TAKE SUFFICIENT NUTRIENTS
The best way of obtaining all the vitamins and minerals you need is through a balanced diet, however you can take dietary supplements - if you do, for better absorption, take them with a meal.
GET THE CALCIUM YOU NEED
This is essential to a healthy diet and can help prevent osteoporosis. Drink low fat milk and foods in calcium such as yoghurt, cheese and other dairy products.
BE A HEALTHY TRAVELLER
Drink plenty of water, eat healthy meals and don’t skip breakfast
GET IN THE SLEEP MOOD
Most of us average just under 7 hours sleep a night, but experts recommend that we should be having 8 hours sleep. Too little sleep can affect your mood, your work and how you feel. Get in the mood, and establish a wind down hour before going to sleep and use this time to read and relax
CREATE A COMMUNITY
Get to know your neighbours, and organise events to bring people together.
Everybody likes people with a sense of humour, and humour helps release tensions and shakes off that bad mood, but make sure it is not offensive to others.
EAT A BALANCED DIET
Fruit, vegetables, milk and dairy products.
KNOW WHAT YOU ARE EATING
Eat sensible portions. Don't overdo the roast potatoes.
LOSE WEIGHT IF YOU KNOW YOU NEED TO
Obesity is on the increase, and so is the risk from cancer, diabetes, heart disease, arthritis, and other diseases. Discuss it with your doctor to choose the right weight loss programme for you.
BECOME A DEFENSIVE EATER
Practice stopping eating before you are stuffed, be selective, and don't eat things just because they are put in front of you.
MAKE HEALTHY CHOICES WHEN DINING OUT
Eating in a restaurant does not have to mean unhealthy eating. Avoid fried foods, drink water instead of fizzy drinks, you don't have to eat it all, but can take some home with you in a doggy bag.
BOOST YOUR ENERGY
Exercise and a proper diet are the best energy boosters, never skip breakfast and limit the amount of alcohol you drink
LISTEN TO MUST AND RELAX
Music features in all human cultures, entertaining us, distracting us from our worries and stimulates our brains and helps us to relax
TAKE A NAP
People are designed for 2 sleeps a day, the main one in the night and a nap in the afternoon.
BE GOOD TO YOUR FEET
Each step you take means that your foot strikes the ground with up to three times your body weight. Ensure that your shoes fit properly, don’t buy shoes first thing in the morning because your feet spread during the day
GET HELP IF YOU HAVE A HEARING PROBLEM
This is a common ailment, and will reduce your enjoyment of speaking with friends, listening to the radio or watching television.
GET SUPPORT IF YOU ARE A CARE GIVER
Caring for older relatives can be exhausting. Seek support for yourself.
LOOK AT SOMETHING BEAUTIFUL
This can improve your outlook and make you feel good
TAKE CARE OF YOURSELF IF YOU WORK NIGHTS
Pack healthy snacks and meals and avoid fast food and unhealthy vending machine snacks
ANTICIPATE AND AVOID OVERLOAD
Plan ahead and avoid too much commitment. Decide what you can and cannot take on, think ahead to everything that you will be responsible for
TAKE SOME TIME OFF
This will help you feel relaxed and rejuvenated. Make time for activities that you enjoy and make time for friends, family and yourself.
ASK FOR HELP WHEN YOU NEED IT
Most people are better helpers than receivers of help, but you may find that asking people to help is not that bad and will help a lot
LEARN HOW TO RECOGNISE AND HANDLE STRESS
Signs can include irritability, withdrawing from family or friends, tearfulness or crying, sleeping more than usual, drinking or eating more than usual.
HELP YOUR CHILD HANDLE STRESS
Children experience stress too including aches, skipping meals, a drop in school performance.
STAY FIT AFTER MENOPAUSE
Ensure daily exercise, get the necessary calcium and practice relaxation and stress reduction exercises
WORK TO AVOID MIDDLE AGE SPREAD
The best way to avoid the spread is to get aerobic exercise - walk, run, swim, garden, hike at least four times a week.
CHOOSE HEALTHY SNACKS
People's top five snacks are ice cream, chocolate, biscuits, crisps and other salty foods such as popcorn and nuts. Consider fruit, cereals or a small portion of plain roasted peanuts
PACK HEALTHY LUNCHES
Plan ahead with your lunches and you will make healthier choices. Lunches made in a rush tend to be less healthier
Water makes you feel less hungry, is calorie free and has untold health benefits.
TAKE ADVANTAGE OF HEALTH SCREENINGS
These include blood pressure, cholesterol and other conditions, and are often free or at a low cost. May prevent something from become serious later on.
SET WORK / HOME BOUNDARIES
Leave work behind when your working day has ended
TAKE STEPS TO AVOID BURNOUT
The signs are headaches, exhaustion, lack of enthusiasm, heart palpitations, irritability and no time for family. Reduce your work hours.
GET PROFESSIONAL HELP IF PROBLEMS PERSIST
Talking is good, and may give you solutions that you would not have thought off previously
PAY ATTENTION TO YOUR POSTURE
Good posture is essential for good health, ensure that you chairs are at the appropriate heights, and do not slough, and remember to take regular breaks from the computer.
PROTECT YOUR BACK
The most effective way is to keep moving and to support it when you are not.
GET HELP FOR HEADACHES
If they are regular, then they could be a sign of something more serious. Consult a doctor. Make sure you are not dehydrated.
GET HELP FOR CHRONIC PAIN
This is more common than what a lot of people think. Acknowledge your pain and take it seriously and find a doctor. After all, it is the way that your body is telling you that something is wrong.
PLAN SOMETHING TO LOOK FORWARD TO
By doing this you will be looking ahead with optimism. This can be meeting a friends in a week or a month for lunch dinner or a film, or planning a family trip. Just the anticipation feels good
BE THERE FOR A FRIEND
Friends can be the best support system of all - donate your time, send cards to let your friends know you are thinking about them
MAKE TIME FOR INTIMACY
Plan a night away from home and familiar routines. Do things together that bring you close and be affectionate
TOUCH SOMEONE YOU LOVE
Physical touch relaxes, calms, promotes better sleep and make you and the person you love feel good all over.
KNOW THE SIGNS OF PROBLEM DRINKING
These can include drinking to calm nerves, forget worries or reduce depression, lying about or trying to hide drinking habits, or drinking alone.
GET HELP FOR DRUG OR ALCOHOL ADDICTION
Addiction can cause family problems, depression, physical problems, financial problems, car accidents and problems at work.
TALK TO YOUR TEENAGER ABOUT ALCOHOL
Model healthy drinking habits at home and talk to your child about the dangers.
REMIND YOUR TEENAGER TO WEAR A SEAT BELT
Be a nag about the belt, and set good examples, it can save a lot of heart ache and possible fines.
DONT HOLD GRUDGES
If you do, your blood pressure goes up.
SPEND TIME WITH PEOPLE YOUNGER THAN YOU
The young can teach you about art, music, technology and about what the future will look like, offering a fresh new perspective.
HAVE MEALS TOGETHER AS A FAMILY
People will do better in exams, public speaking, making friends and will have fewer behavioural problems for children.
VARY YOUR ROUTINE
Try new foods, visit new places and meet new people.
RENEW YOUR SPIRITUAL SELF
This will help reduce stress, promote a sense of well being and strengthen social and family connections.
TURN OFF YOUR MOBILE PHONE
Don’t be interrupted in that intimate conversation, and ensure you have some down time
USE YOUR BREAK TO FEEL GOOD
Get up out of your chair, stand up and stretch, share a joke and a funny story
HELP YOUR CHILD FEEL GOOD
Take family walks, hikes and bike rides together, play games together.
PROTECT YOUR BODY WHEN PLAYING SPORTS
Use recommended protective gear and ensure you warm up properly before taking vigorous exercise
IF WORRIES ARE KEEPING YOU AWAKE, GET HELP
Talk to your doctor about sleep problems.
Chicken soup has been called everything from flu therapy to sustenance for the soul.
TAKE UP A HOBBY OR ENROL ON AN EVENING CLASS
Treat yourself to something you enjoy doing or enrol in a class. It can be satisfying to learn something new and can take your mind off your worries.
RECOGNISE AND DEAL WITH ANGRY FEELINGS
Know the warning signs of anger so that you can control them Take slow deep breaths, address problems early so that they don’t get any worse.
MAKE TIME FOR YOU
Try to spend some time alone every day, giving you time to do something you enjoy such as reading, taking a bath or being outdoors.
GET HELP FOR DEPRESSION
Common symptoms are sadness, hopelessness, inability to concentrate, fatigue, changes in eating or sleeping habits or loss of interest in activities you once enjoyed. Depression is treatable and talk to your doctor
KNOW THE SIGNS OF DEPRESSION IN CHILDREN
Children can get depressed too, talk to your child, listen carefully and get professional help.
MAKE A CHANGE IF YOU HAVE NO TIME
Ease up on some of the non essential activities that you and your family are involved in, prepare ahead.
LIGHT UP YOUR LIFE.
Keep curtains and blinds open during the autumn and winter months to let in more light, and spend time outdoors when the sun is shining.
KNOW YOUR COMFORT ZONE
Get in touch with what you are thinking and feeling, set goals and priorities and on occasions, step outside your comfort zone to push yourself.
FIND A MENTOR OR MENTOR SOMEONE ELSE
Mentors can inspire, steer you in the right direction and help you through personal and work challenges.
FEEL GOOD WITHOUT SPENDING MONEY
You don't need to spend money. Sitting before a warm fire with family on a chilly night is good, or talking about a great book to a friend, or simply snuggling on the couch with your child on a rainy day.
TAKE A TEA BREAK
Teatime is good for you. Sipping tea alone or with a friend is a great way to relax and unwind and take a pause in your busy day.
Yoga is a Sanskrit word for union and means bringing together the physical, emotional and spiritual parts of ourselves. It makes your body feel good, improves balance and keeps your joints and muscles flexible.
HAVE A MASSAGE
It clears your mind, soothes sore muscles and makes you feel more relaxed.
GIVE YOUR WEARY EYES A REST
Avoid eye strain. Take breaks away from your computer screen and sit at a comfortable distance from your computer.
TAKE CARE OF YOUR TEETH
Encourage everyone in your family to protect their teeth to avoid problems later on.
Giving up adds years to your life, reduces the risk of heart attacks, reduces cancer risks and many other ailments.
TALK ABOUT SMOKING WITH YOUR CHILDREN
Talk about the risks and be open and honest.
This will calm your body and your mind, by helping you slow down, clearing your mind of clutter and feeling calm
PRACTICE DEEP BREATHING
This will help you relieve tension and stress.
MAKE TIME FOR PERSONAL RELATIONSHIPS.
By doing this you will feel good, suffer less anxiety and depression and you will be more fulfilled through old age.
COMMUNICATE IN PERSON WHEN YOU CAN
We communicate by phone, e mail and text, but human connections is an important part of overall emotional well being. Talk to work colleagues in person, you will get better results.
SCHEDULE TIME FOR FUN
Make a habit to plan ahead and block our regular time for family dinners, trips to the park, visits to friends, watching a film and doing other fun things.
PAY ATTENTION TO WHAT IS IMPORTANT
It is easy to lose sight of what is important when you are working hard. You need to make time for reflection, to thing about your life, values and priorities and where you are going.
TALK YOURSELF INTO FEELING GOOD
Say to yourself that today is great because, or I feel better because. Optimism is a skill most of us can learn, it just takes practice.
REALISE THAT IT IS NEVER TOO LATE
Never too late to spend time with the children, learn a new skill, go back to school , start a diet, be there for a friend, start exercising or go somewhere you have never been before.
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