~ Health Advice from PMGH – Top 10 Tips to a Healthier You – Part 3 of 3 ~


Making small changes to your daily life will significantly improve your well-being and put on the road to better health. If you missed tips 1-6 please let us know and we will repost it for you.

7. Reduce Stress –
Stress is a normal reaction to the ever-increasing demands of life. Unfortunately, long term Stress can cause many complications on your health. Everyone has stress at some point in life. However, if you are stressed often, it puts you at risk for heart disease, depression, and other problems.
Stress that continues without relief can lead to headaches, an upset stomach, high blood pressure, chest pain, problems with sleeping or sex, depression, panic attacks, or other forms of anxiety and worry.
Manage stress with these tips –
– Ask yourself what you can do about the sources of your stress. Think through the pros and cons. Take action where you can.
– Keep a positive, realistic attitude. Accept that although you can’t control certain things, you’re in charge of how you respond.
– Stand up for yourself in a polite way. Share your feelings, opinions, or beliefs, instead of becoming angry, defensive, or passive.
– Don’t rely on alcohol, drugs, or food to help against stress.
Remember: If you feel your stress in not manageable or has continued for some time, talk to your doctor.
8. Get Enough Sleep –
Healthy sleep habits can make a big difference in your quality of life. Sleep is vital for healthy physical, mental and emotional processing. When we go without sleep or have insufficient sleep, our bodies struggle to perform to their full potential and, as a consequence, we can expect impairments to our next-day physical and mental performance. Humans, like all animals, need sleep, along with food, water, and oxygen, to survive. For humans, sleep is a vital indicator of overall health and well-being.
How much sleep do I need?
Most adults need 7 to 8 hours of good quality sleep on a regular schedule each night. Make changes to your routine if you can’t find enough time to sleep.
It’s also important to:
– Go to sleep at around the same time every day
– Get good quality sleep so you feel rested when you wake up
TIP- If you often have trouble sleeping – or if you don’t feel well rested after sleeping – talk with your doctor.
9. Don’t Skip Breakfast –
Breakfast is the most important meal of the day, especially for weight loss seekers. If you skip it, you’ll get hungry before lunchtime and will potentially start snacking on foods that are high in fat and sugar and low in vitamins.  Eating breakfast can positively impact your energy level, blood sugar level, weight and even your ability to focus and be productive. After fasting all night, breakfast fuels your body, so you start the day with energy.
Studies have shown that:
– Adults who skip breakfast are not as productive at work, are less effective problem solvers and have less mental clarity compared to people who regularly eat a healthy breakfast.
– Children who eat nutritional breakfast tend to have higher grades in school. They have better concentration, alertness, and more energy, and can retain knowledge faster and think more clearly than non-breakfast eaters.
TIP – While a good breakfast is vital, eating a heavy breakfast, one which is high in carbohydrates and fat, may actually do you more harm than good.
10. Stay Connected –
Just like a balanced diet and exercise, an active social life is an important part of healthy living. Studies suggest that people who have good social networks may live longer and better.  It takes effort to stay connected when your life is busy. Sometimes it may feel like it’s just too hard to stay in touch. But, having a few close, mutually supportive friends can be a key to staying healthy.
These relationships may help you:
– Feel supported
– Stay mentally sharp
– Reach your goals
– Develop a more active lifestyle
– Reduce stress
– Have better health outcomes
– Enhance your sense of well-being and happiness
– Lengthen your lifespan
Socialising reduces stress and alleviates depression –
According to researchers from the University College Dublin, socialising can reduce symptoms of depression: “Increased social interaction helps sufferers to rebuild their self-esteem which in turn enables them to maintain and develop positive relationships and friendships.” Decreased social interaction produces the counter effect, as it leads to a state of perpetual stress and unhappiness, which can prove to be rather detrimental to our health. Making connections with people, on the other hand, can mitigate feelings of loneliness, isolation and anxiety. There’s nothing more comforting than knowing that you can confide in someone you trust when you’re feeling low. Unleashing your deepest worries, anger’s and fears can prove to be extremely cathartic, and let’s admit it; we all enjoy a good rant every now and again. Feeling supported by others can do wonders for our confidence and self-esteem, which allows us to feel happier overall”.
REMINDER: It is important to get regular health check up’s at your local urban health clinic to rule out any health concerns you may have.