Strategies to boost your BRAIN power quickly

Why is exercise so effective in helping to improve your mind throughout life? The main reason is that it is one of the best ways to ensure that your brain is getting enough oxygen.

Your brain is about 2% of your body weight but uses more than 20% of your oxygen intake. Years of sedentary behavior and poor dietary habits can result in sluggish arterial blood flow to the brain, causing interference with memory and other mental functions. 

Walking, running, swimming, cycling, and dancing are all enjoyable ways to maintain a well-oxygenated brain and keep your mind sharp as the years go by, and cardiovascular training is best complemented by strength, flexibility and especially balance training.

Yes, balance training is often a missing link in fitness. Physical balance and poise have a profound effect on our dignity, composure and grace throughout life. Since loss of balance and poise increase the risk of injury from falls, this aspect of fitness becomes more important as we get older.

In addition to a program of regular exercise, your brain also requires healthy nutrition to function well over the years. As  neuroscientist Dr. Daniel Amen emphasizes, “If you want to have a great brain, you must consistently give it nutrient-rich foods. This is one of the easiest, most effective strategies to boost brain power quickly.”

The average human body is composed of 50 to 75 trillion cells. And all of those cells, including your 100 billion neurons, are completely reconstructed more than twice a year. Your diet provides the fuel for this cellular renewal.


Here’s an easy-to-follow program to keep your brain healthy as can be:

Maintain hydration

Your brain is 80% water, and water is an essential contributor to all of the body’s metabolic processes. Drink 8-10  glasses of pure water every day.

Start your day with breakfast

In addition to helping prevent obesity, a healthy breakfast also has a positive effect on performance in memory tests.Research shown those ate breakfast scored significantly higher on tests of recall than those who skipped the morning meal.

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Kebanyakan orang pada peringkat tertentu kehidupannya akan mengalami deman selsema. Secara amnya semakin meningkat dewasa, semakin kurang kita mendapat jangkitan deman selsema.

Deman selsema merupakan jangkitan virus pada lapisan dalam hidung, sinus, tekak dan saluran pernafasan bahagian atas. Antibiotik tidak dapat membunuh virus. Sisitem pertahanan badan anda adalah SENJATA TERBAIK untuk melawan serangan virus ini. Virus demam selsema merebak sama ada melalui udara ketika anda bercakap, bersin, batuk atau bernafas atau melalui tangan. Jangkitan biasanya bermula apabila hidung mula berair dan selalu bersin iaitu 1-4 hari selepas mendapat jangkitan virus.



Petua untuk menjauhi dijangkiti Deman Selsema :

• Selalu membasuh tangan dengan bersih.
• Tutup mulut ketika batuk atau bersin.
• Elakkan menggosok mata dengan tangan yang kotor.
• Jangan menggigit kuku.
• Jauhi diri daripada orang yang menghidap deman selsema terutama apabila mereka batuk atau bersin.
• Jauhi tempat yang sesak dengan orang ramai.
• Jangan biarkan diri anda kesejukan atau terlalu letih. Dapatkan rehat yang mencukupi.
• Jauhi daripada merokok.(Perokok berkecenderungan mendapat deman selsema yang lebih teruk)
• Jauhikan diri daripada alkohol. ( Alkohol mengurangkan keupayaan badan untuk menghapuskan virus selsema.
• Kekalkan tahap hidrasi badan yang mencukupi dengan minum 3 liter air sehari.
• Makanlah makanan yang seimbang.

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Do you have CONSTIPATION Problem ??

  Constipation is a common and frustrating complaint in which stools are too dry and too firm to be passed out or bowel movement is less frequent than normal.

    Depending on your diet, age and daily activity, 'normal' can be anywhere from three bowel movements a day to three a week.

    Most of the time, constipation is harmless and can be easily treated by eating more fibre and drinking more water.

    Constipation that does not go away can signal a SERIOUS problem, especially in an older person. It can be sign of irritable bowel syndrome, colon cancer, diabetes, depression or an illness affecting the nervous system, such as Parkinson's disease or multiple sclerosis. But such causes are usually rare.

  Be sure to see Health Consultant if your constipation lasts for two weeks or more or if you notice a major change in your bowel habits.

HOW YOU CAN HELP YOURSELF

   Most incidences of constipation respond well to home treatment by changes in your diet and exercise habits. The simple steps below will help ease constipation and prevent it recurring.

EAT THE RIGHT STUFF

  Diet plays a big role in the health of your intestines. The right foods can prevent problems or ease symptoms when they do occur.

     Eat more fibre.

     Eat less processed foods.

     Drink enough water.

EXERCISE

  Include exercise in your daily routine. A brisk 30 mins walk should be enough to promote regular bowel movements. Better still, exercise also helps prevent cardiovascular diseases by working your heart and lowering blood pressure. It also keeps your immune system in tip-top shape to fight infections.

MAKE TOILET VISITS A ROUTINE

  Go to the bathroom as soon as you feel the urge, rather than putting it off. Make enough time to pass stools, especially after breakfast and dinner. Get into the habit of having bowel movements around the same time everyday.

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What you can do to Maintain Your Health..

Do habits really affect health?

Yes, very much so. All of the major causes of death (such as cancer, heart disease, stroke, lung disease and injury) can be prevented in part by making healthy lifestyle choices.

Don't smoke or use tobacco.

Smoking and using tobacco are very dangerous habits. More preventable illnesses (such as emphysema, mouth, throat and lung cancer, and heart disease) are caused by tobacco use than by anything else. The sooner you quit, the better.

Limit how much alcohol you drink.

Too much alcohol can damage the liver and contribute to some cancers, such as throat and liver cancer. Alcohol also contributes to deaths from car wrecks, murders and suicides.

Eat healthy.

A healthy diet has many health benefits. Heart disease, certain cancers, stroke, diabetes and damage to your arteries can be linked to what you eat. By making healthier food choices, you can also lower your cholesterol and lose weight.

Lose weight if you're overweight.

Carrying too much weight increases your risk for high blood pressure, high cholesterol, diabetes, heart disease, stroke, certain cancers, gallbladder disease and arthritis in the weight-bearing joints (such as the spine, hips or knees). A high-fiber, low-fat diet and regular exercise can help you lose weight and keep it off.

Exercise.

Exercise can help prevent heart disease, high blood pressure, diabetes, osteoporosis and depression. It can also help prevent colon cancer, stroke and back injury. You'll feel better and keep your weight under control if you exercise regularly. Try to exercise for 30 to 60 minutes, 4 to 6 times a week, but remember that any amount of exercise is better than none.

Don't sunbathe or use tanning booths.

It's best to limit sun exposure and wear protective clothing and hats when you are outside. Sunscreen is also very important. It protects your skin and will help prevent skin cancer. Make sure you use sunscreen year round on exposed skin (such as your face and hands). Choose a broad-spectrum sunscreen with at least an SPF 15 and one that blocks both UVA and UVB light.

Practice safe sex.

The safest sex is between 2 people who are only having sex with each other and who don't have a sexually transmitted infection (STI) or share needles to inject drugs.
Use latex condoms and a spermicide (a product that kills sperm) gel or cream.

Make time for breast health.

Breast cancer is one of the most common causes of death for women.Women should have a mammogram every 2 years to screen for breast cancer. Women who have risk factors for breast cancer, such as a family history of breast cancer, may need to have mammograms more often or start having them sooner.

Ask your doctor about other cancer screenings.

Adults should ask their doctor about being checked for colorectal cancer.Depending on your risk factors and family medical history, your doctor may want to check for other types of cancer.

Should I have a yearly physical?

Health screenings are replacing the yearly physical. Instead of every person getting the same exams and tests, only the appropriate ones are given. Talk to your family doctor about your risk factors and what tests and exams are right for you.