38 years experience
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Read the following para and correlate if some thing is applicable to you. Following guidelines will improve your inner strength and immunity to fight the diseases like cough and cold.
Diet: it is always important to watch your diet. You are what you eat. Eat what your body needs, reduce refined foods, processed foods and increase the amount of whole grains and fruits and vegetables. Eating small frequent meals goes a long way. Reduce intake of saturated fats; include more lean meats. Choose grilling and steaming over frying and roasting. Recommended foods - Healthy carbohydrates, Fiber-rich foods, Heart-healthy fish and Good fats. Foods to avoid - Saturated fats, Trans fats, Cholesterol and Sodium
Exercise: Every week, make sure about 2 hours is dedicated to physical activity. This could include any exercise of your choice, brisk walking, swimming, cycling, aerobics, hiking, jogging, skipping, gymnastics, or playing games like football or basketball. While in most cases, the person can do these on their own, in some people, supervision may be required.
Watch your weight: controlling weight to a desirable level of BMI of 18 and 23 is very important. Obesity is one of the predisposing factors for diabetes heart diseases, and reducing weight controls the onset of diabetes and helps the progression of symptoms in diabetics.
Smoking: Another risk factor for diabetes onset, palpitation, sleeplessness. Quitting is the best option. If not feasible, reducing smoking and gradually quitting should be aimed at. Not just diabetes, the effects on overall health will be evident almost immediately after quitting.
Stress management: there is no getting away from stress. Everybody has their stresses but the trick is to manage it well. Whether it is music or meditation or medication or counselling, make sure stress levels are managed. This also helps prevent complications like heart disease and stroke and promotes well-being.
7 years experience
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Viruses cling to your bare hands, so don't use them to muffle your coughs and sneezes. When you feel one coming, use a tissue, then throw it away. If you don't have one with you, cough or sneeze into the inside of your elbow. Cold and flu viruses enter your body through your eyes, nose, and mouth. 1.Moderate exercise, such as brisk walking, for 45 minutes a day, five days a week can reduce risk of a cold by a third. 2.Eat plenty of vegetables and fruits that offer antioxidants. Try to get eight or seven hours of sleep a night. 3.Use warm water and a good helping of soap. Plain soap is fine, because itâs the act of rubbing the hands together for at least 20 seconds that is going to eliminate germs. Donât forget to clean under the nails, between the fingers, and wash your wrists as well. In public bathrooms, use a paper towel to turn off the facet, another one to dry your hands, and throw them away.
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