Primary principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions.

Choose the right types of foods that improve your health and keep away from the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Expand your range of healthy choices to include a wide variety of delicious foods.

The following basic tips are what you need to know to create a healthy diet:

1. Eat the low-cal items on your plate first and then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you’ll be full enough to be content with smaller portions of the high-calorie choices.
2. Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.
3. Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don’t eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.
4. Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything
5. Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.
6. Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated.
7. Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can’t get the optimal amount from foods, take supplements.
8. If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.
9. Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.
10. Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.

Relaxation techniques often can help people with sleep, stress, anxiety, and depression problems. Relaxation techniques enable a person to relax and attain a peaceful state of mind. The relaxation techniques aim at reducing levels of anxiety and are employed with intent to manage stress. They help reduce blood pressure, normalize the heart rate and breathing rate, thus proving beneficial for health.

Here are the Top 10 Stress Management Techniques:

1. Meditation

Meditation is a mental exercise aimed at getting control over your attention, in order for you to choose what to focus on, instead of being subject to the unpredictable turn of environmental events. This is best done in a silent place and involves set breathing methods.

2. Exercises. Getting out and physically moving around is one of the best stress relaxation techniques to help you deal with any stressful situation. Exercise not only gets you away from the sources of your stress, it releases endorphins that will lighten you mood and help you feel calmer.

3. Visualization. Visualization is a powerful mind tool. Research showed that the subconscious mind can’t differentiate between real events and visualized ones. Because of that visualized imagery can have a profound effect on the mind. Experts say that picturing the things you love can make you feel relaxed. You can imagine something nice and visualize that scenario in front of his/her closed eyes. The thoughts and imagery of a positive picture in front of one’s eyes makes the person feel relaxed. Imagining to have gotten what you want to get is like going near to meeting one’s aspirations. Thus imaging of good things happening to you is definitely helpful.

4. Listen music. These days, music for relaxation is being reinvented in a big way. Music has a very strong therapeutic influence on the mind. Different tempos can evoke corresponding moods in the mid. With advances made in the field of music therapy, it is now possible to get music CDs that are specially designed to relieve stress, evoke positive thoughts, assist meditation or bring freedom from pain. Listening to music is a great way to unwind. It is also less expensive and the effect is quiet immediate.

5. Massage. If you have the time, then getting a good body massage with essential herbal oils can be a great way to relax. Many essential oils evoke soothing responses in the brain and bring about deep relaxation both in the body and mind. Of course, you need to make an attempt to clear your mind of disturbing thoughts so your body can relax itself.

6. Yoga. Yoga is an excellent stress relief technique. It involves a series of both moving and stationary poses, combined with deep breathing. The physical and mental benefits of yoga provide a natural counterbalance to stress, and strengthen the relaxation response in your daily life.

7. Tai chi. If you’ve ever seen a group of people in the park slowly moving in synch, you’ve probably witnessed tai chi. Tai chi is a self-paced, non-competitive series of slow, flowing body movements. These movements emphasize concentration, relaxation, and the conscious circulation of vital energy throughout the body. Though tai chi has its roots in martial arts, today it is primarily practiced as a way of calming the mind, conditioning the body, and reducing stress. As in meditation, tai chi practitioners focus on their breathing and keeping their attention in the present moment.

8. Laughter. Laughter, popularly denoted, as the best medicine is an excellent relaxation technique for children. All of us love to laugh; moreover a whole lot of clowny things trigger laughter in children. Comic books, words filled with humor, comic actions and the silliest of jokes can make children laugh. Laughter is a good exercise for the facial muscles as it relaxes most of the muscles of the face. Laughter creates a positive note in one’s mind and is thus one of the best relaxation techniques.

9. Take a break. Taking a break from the daily routine is very necessary when it comes to relaxation. The activity of relaxing is about switching off for some time of the day. Whenever your child feels stressed, ask him/her to take a break from work and rest for a while or engage in his/her hobby. Even a short break can serve as a refreshing stimulant to get back with a fresh new approach. A break can actually help the child find a solution to the stressful problems and make him/her distressed.

10. Biofeedback. Biofeedback is a method of bringing unconscious biologic processes under conscious control. Biofeedback involves the use of electronic devices to measure and report back to the conscious mind information such as heart rate, blood pressure, muscle tension, and brain surface electrical activity. With the help of a therapist or with training, people then can understand why these functions change and can learn how to regulate them

Healthy eating is not about nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible – all which can be achieved by learning some nutrition basics and incorporating them in a way that works for you.
Choose the types of foods that boost your health and avoid the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Expand your range of healthy choices to include a wide variety of delicious foods.

Here are some tips to help develop more healthy eating habits:

1. Maintain a healthy weight. The weight that’s right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you’re constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Avoid Fast Food: you should limit how often you allow your children to eat fast food, as it is usually high in fat and calories.
2. Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don’t eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.
3. Drinking: you should encourage your child to drink four to six glasses of water each day, especially before meals. Water has no calories and it will help you to feel full. Other drinks can include diet sodas and low fat milk. Avoid letting your child drink regular soft drinks or fruit juices, as they are high in calories (150-170 calories per serving).
4. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is “good” or “bad.” Don’t feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.
5. Limiting Television: you should limit television viewing to about one or two hours each day (this includes playing video games or using the computer). Watching television doesn’t use up many calories and it encourages eating unhealthy foods and unhealthy habits.
6. Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order super sized anything.
7. Make changes gradually. Just as there are no “super foods” or easy answers to a healthy diet, don’t expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don’t like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
8. Know your diet pitfalls. To improve your eating habits, you first have to know what’s wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.

9. Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.

10. Know your diet pitfalls. To improve your eating habits, you first have to know what’s wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.

- Happiness is the ultimate purpose in life
- Happiness is achievable, for all of us
- Happiness is determined more by our minds than by our circumstances
- The disciplines that will lead to and enhance happiness (such as helpful thinking and good habits) can be learned and mastered, with practice.
- Happiness is healthy for your body.

The following tips are to create happiness in your life:

1. Make happiness a priority. If happiness is not at the top of your list then other things will take precedence. If other things take precedence, they may well interfere with your efforts to feel good.
2. Make a plan for attaining goals that you believe will make you happy. Your mood will very likely increase as your pursue your goal because you will feel better about yourself for going after something you value.
3. Set happy goals. Following on from Tip 2, planning requires effective goal setting. And don’t forget to make sure your goals are SMART (specific, measurable, achievable, relevant and timed).
4. Surround yourself with happy people. It is easy to begin to think negatively when you are surrounded by people who think that way. Conversely, if you are around people who are happy their emotional state will be infectious.
5. Spend a few minutes each day thinking about the things that make you happy. These few minutes will give you the opportunity to focus on the positive things in your life and will lead you to continued happiness.
6. Do things that make you happy. Although this sounds obvious, many people simple forget to do things from which they gain pleasure. And do them as often as possible.
7. Be curious. Constantly search for new ways to be happy. Keep a look out for new ways to approach life and to have fun.
8. Be grateful and appreciate what you have. We all have many choices in life one of which is whether to focus on all the things we don’t have (of which there might be many), or to focus on all the things we do have. There’s no doubt, that gratitude and appreciation will significantly increase your chances ofexperiencing happiness.
9. Maintaining your health is another way to achieve happiness. Being overweight or not eating nutritious foods can have a negative effect on your mood. Additionally, exercise has been known to release endorphins that give you a feeling of happiness.
10. Make happiness an integral part of your life. Develop happiness routines and make them a part of your every day living. Remind yourself however you can to do what you need to do and reward yourself as often as possible for doing what you’ve done.

For the first time, researchers have proved the rapid changes that drinking alcohol causes in human brain cells.

Previous tests on how alcohol affects the brain have only been done on animals.

Using magnetic resonance spectroscopy (MRS), the scientists have shown that only six minutes after consuming an amount of alcohol-equivalent to three glasses of beer or two glasses of wine, which leads to a blood alcohol level of 0.05 to 0.06 percent-can cause changes in the brain cells.

While earlier data was only available from animal trials, the new study on humans has shown that the brain reacts quickly to alcohol.
“Our study provides evidence for alternative energy utilization upon alcohol ingestion, i.e. the brain uses an alcohol breakdown product instead of glucose for energy demands,” said Dr. Armin Biller at Heidelberg University Hospital.

They demonstrated that the harmful effect of alcohol also sets in quickly.

During the experiment, it was found that the concentration of substances like creatine (energy metabolism), which are attributed with protecting cells, decreases as the concentration of alcohol increases.

Choline, a component of cell membranes, was also reduced.

“That probably indicates that alcohol triggers changes in the composition of cell membranes,” said Biller.

The researchers tried to find out if all consumption of alcohol is harmful for the brain.

“Our follow-ups on the next day showed that the shifts in brain metabolites after moderate consumption of alcohol by healthy persons are completely reversible. However, we assume that the brain’s ability to recover from the effect of alcohol decreases or is eliminated as the consumption of alcohol increases. The acute effects demonstrated in our study could possibly form the basis for the permanent brain damage that is known to occur in alcoholics. This should be clarified in future studies,” said Biller.

In the study, eight male and seven female subjects underwent MRI scanner while they drank alcohol through a long straw to reach a blood alcohol content of 0.05 to 0.06 percent

The study found no differences between the results of male and female individuals-the brains of female and male subjects reacted to alcohol consumption the same way.

The results of the study have been published in the Journal of Cerebral Blood Flow and Metabolism.

source: http://www.eurekalert.org

The foods you eat directly affects the performance of your brain. The brain is an organ metabolically active, making it a very hungry, and precisely at this eater. It’s becoming pretty clear in research labs around the country that the right food, or the natural neurochemicals that they contain, can enhance mental capabilities—help you concentrate, tune sensor motor skills, keep you motivated, magnify memory, speed reaction times, defuse stress, perhaps even prevent brain aging.

So boost your mental health and improve your memory by choosing the right foods:

1.Fish and Fish oils. The type of fat we eat is very important for a healthyperformance brain. 60% of the brain’s solid matter is composed of essential fatty acids. Omega-3 fats found in cold-water fish make up a large portion of the communicating membranes of the brain. Brain cells must constantly refresh themselves with a new supply of fatty acids.

2. Ginkgo Biloba has been found to increase circulation and oxygen delivery to the brain. But it also appears to have strong antioxidant powers, protecting brain cells from harmful molecules called free radicals.

3. Eggs The incredible edible egg appears to do incredulous things for your brain. Whole eggs are not only high in protein, and low in calories, but they are also rich in Vitamin E, omega-3 fatty acids and B vitamins. B vitamins may help prevent inflammation and aid in the new brain cell development. Look for eggs such as Eggland’s Best Eggs, or other “higher” omega-3 fatty acids eggs (they even taste better). Recommendation: 4 whole eggs per week.

4. Tomatoes. There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells, which occurs in the development of dementia, particularly Alzheimer’s.

5. Grapefruits are a rich source of Vitamins A, B1 and C, which help to neutralize the acidic effects of food, which are harmful to the nerve system. One feels refreshed and alert if consume regularly. Oranges and lemons achieve the same effects too.

6. Seeds. Like nuts, many seeds and nuts can boost your mood and brainpower. Sunflower seeds contain tryptophan, an important amino acid that the brain converts to seratonin, which is a natural way to relieve mild depression and insomnia. Additionally, sunflower seeds are high in thiamine, an important B vitamin, which increases memory and cognitive function.

7. Nuts. A study published in the American Journal of Epidemiology suggests that a good intake of vitamin E might help to prevent poor memory. Nuts are a great source of vitamin E along with leafy green vegetables, seeds, eggs, brown rice and wholegrains.

8.Glucose. Glucose is good for learning and memory. Researchers have long known that glucose fuels the brain, and have assumed that the brain always has a ready supply.

9 Sage. Sage has long had a reputation for improving memory and although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet, too.

10. Chocolate: Last (and arguably least beneficial) is cocoa beans, which contain the flavanol epicatechin and antioxidants. Dark chocolate is best, and avoid candy bars with lots of added sugars. Also, recent research suggests that chocolate can improve memory.

]]> http://www.egodevelopment.com/iq-foods-top-10-brain-health-foods/feed/ http://www.egodevelopment.com/iq-foods-top-10-brain-health-foods/ http://feedproxy.google.com/~r/EgoDevelopment/~3/XB1waGY3g0Y/ http://www.egodevelopment.com/top-10-sleep-myths-%e2%80%93-busted/#comments Thu, 11 Jun 2009 12:58:17 +0000 admin http://www.egodevelopment.com/?p=1011

Sleeping myths are very common and are frequently confused with sleeping facts.

Some of these sleeping myths you may find evident, others you may not. With this list I will improve your knowledge on sleeping myths so you can improve your sleep.

Myth 1: The older you get, the fewer hours of sleep you need.

Fact: Sleep experts recommend a total sleep time of seven to nine hours of sleep for the average adult. Sleep patterns change as people age, but the amount of sleep they generally need does not. Older people may wake more frequently through the night and may actually get less nighttime sleep, but their need for sleep is no less than that of younger adults. Older people tend to sleep more during the day because they may sleep less during the night.

Myth 2: Sleep is a time when your body and brain shut down for rest and relaxation.

Fact: No evidence shows that any major organ (including the brain) or regulatory system in the body shuts down during sleep. Some physiological processes actually become more active while you sleep. For example, secretion of certain hormones is boosted, and activity of the pathways in the brain needed for learning and memory is heightened.

Myth 3: Snoring is Normal

Fact: While snoring is common during sleep, frequent snoring can indicate serious sleep disorders like sleep apnea. If you are a frequent, loud snore, see your doctor about being assessed for sleep apnea. Treatments are available and you (and your partner) will have more energy during the day.

Myth 4: A good workout in the evening will make you tired so you’ll fall asleep faster.

Fact: Exercising regularly does make it easier to fall asleep. But make sure you finish working out at least three hours before bedtime–preferably in the afternoon. A cooler body makes it easier to fall asleep. Exercise raises your body temperature and it takes about six hours to get back to normal temperature.

Myth 5: Naps are Wasteful

Fact: Although naps do not substitute for a good night’s sleep, they can be restorative and help counter some of the impaired performance that results from not getting enough sleep at night. Naps can actually help you learn how to do certain tasks quicker. But avoid taking naps later than 3 p.m., as late naps can interfere with your ability to fall asleep at night. Also, limit your naps to no longer than 1 hour because longer naps will make it harder to wake up and get back in the swing of things. If you take frequent naps during the day, you may have a sleep disorder that should be treated.

Myth 6: Extra Sleep Helps Fatigue

Fact: Some people assume that if they feel tired during the day, then they should sleep longer at night. This is not necessarily true. If a person is getting 7 to 9 hours of sleep each night, then he or she should seek another source for their fatigue. Some sleep disorders decrease sleep quality, even though the person is getting enough sleep. Many medical conditions can cause fatigue. If you are sleeping long enough but are still tired, try some exercise and daylight exposure during the day. If that doesn’t help, see your doctor.

Myth 7: Sex at night will only arouse you and keep you up.

Fact: Actually, sex releases endorphins that make you feel good about yourself, so it relieves stress making it easier to fall asleep.

Myth 8: You can make up for lost sleep during the week by sleeping more on the weekends.

Fact: Although this sleeping pattern will help relieve part of a sleep debt, it will not completely make up for the lack of sleep. This pattern also will not make up for impaired performance during the week because of not sleeping enough.

Furthermore, sleeping later on the weekends can affect your biological clock so that it is much harder to go to sleep at the right time on Sunday nights and get up early on Monday mornings.

Myth 9: Insomnia is caused by Worry

Fact: While worry and stress can interfere temporarily with sleep, insomnia is often caused by other factors. Medications and medical conditions can keep a person from falling asleep. These conditions include depression, anxiety, asthma, arthritis and other conditions which worsen at night.

Myth 10: Cozying up under heavy blankets will make you go to sleep faster.

Fact: The body gets into sleep mode more easily when it is at a cooler temperature. So if you must use a squishy down comforter (or two), open the window a crack to let in some fresh air. You don’t want to be cold, but you don’t want to get too warm either.

Guest Post by:  Sleep-Aid-Center

New research from around the world suggests that an individual’s favorite music genre is closely linked to his or her personality.

These are the results:

Your music preferences have been broken down into four categories. Detailed explanations are below:

- 84 % enjoys reflective and complex music

- 24 % enjoys edgy and aggressive music

- 1 % enjoys fun and simple music

- 35 % enjoys energetic and upbeat music

Reflective & Complex

People high on this dimension tend to enjoy Classical, Blues, Jazz, and Folk music. On the Reflective & Complex Dimension you fell in the 84 percentile. This score is very high. 84%

Based on your responses, you scored above average on the reflective and complex music-preference dimension. Research in our laboratory indicates that people high on this dimension, like you, often have the following characteristics:

People with high scores on the reflective and complex music-preference dimension tend to be open to new experiences, creative, intellectual, and enjoy trying new things. When it comes to politics, they tend to lean toward the liberal side. Wisdom, diversity, and fine arts are all important to them. When it comes to lifestyle, high scorers tend to be sophisticated, and relatively well off financially. After a hard day of work, if they’re not listening to music or reading a book, they enjoy documentary films, independent, classic, or foreign films.

Edgy & Aggressive

People high on this dimension tend to enjoy Alternative, Rock, and Heavy Metal music. On the Edgy & Aggressive Dimension you fell in the 24 percentile. This score is quite low. 24%

Based on your responses, you scored below average on the edgy and aggressive music-preference dimension. Research in our laboratory indicates that people low on this dimension, like you, often have the following characteristics:

People with low scores on the energetic and aggressive music-preference dimension don’t get their kicks on skydiving or rock climbing. They tend to be friendly, less assertive than the average person, and conventional. They tend to place a lot of importance on family security, salvation, and tranquility. When they’re not listening to music, watching television, or reading a book, they probably enjoy watching a dramatic movie, major motion picture, romance movie, or classic film.

Fun & Simple

People high on this dimension tend to enjoy Pop, Religious, Country, and Soundtrack music. On the Fun & Simple Dimension you fell in the 1 percentile. This score is very low. 1%

Based on your responses, you scored below average on the fun and simple music-preference dimension. Research in our laboratory indicates that people low on this dimension, like you, often have the following characteristics:

People with low scores on the fun and simple music-preference dimension tend to introverted, unconventional, and artistic. When it comes to morals and values, chances are that they lean toward the liberal side, and consider beauty and inner harmony important principles in life. When selecting a movie to watch, they prefer suspense movies, cult movies, or foreign films.

Energetic & Upbeat

People high on this dimension tend to enjoy Hip-hop, Rap, Funk, Soul, and Electronic music. On the Energetic & Upbeat Dimension you fell in the 35 percentile. This score is quite low. 35%

Based on your responses, you scored below average on the energetic and upbeat music-preference dimension. Research in our laboratory indicates that people low on this dimension, like you, often have the following characteristics:

People with low scores on the energetic and upbeat music-preference dimension tend to be introverted, less assertive than the average person, and detail oriented. As for politics and values, they tend to lean to the conservative side, and value intellect, ambition, and high art. When it comes to lifestyle, low scorers on the energetic and upbeat dimension often come from the middle and upper classes. When they’re not reading, they’re probably watching a romance movie, classic film, or western movie.

]]> http://www.egodevelopment.com/what-does-your-music-preferences-say-about-your-personality/feed/ http://www.egodevelopment.com/what-does-your-music-preferences-say-about-your-personality/ http://feedproxy.google.com/~r/EgoDevelopment/~3/0BNB33Xv854/ http://www.egodevelopment.com/tips-for-coping-with-fatigue/#comments Tue, 02 Jun 2009 07:13:08 +0000 admin http://www.egodevelopment.com/?p=999

Fatigue is a symptom rather than a specific illness or disorder. While it is common to have the occasional day where you feel tired and less energetic than usual, people suffering with fatigue feel tired and lethargic all the time and seem to lack energy.

You might find it difficult to concentrate on reading or a television programmed. You may lose interest in your usual hobbies and you might find yourself feeling irritable or impatient with those around you. The following are a few tips for coping with fatigue. Bear in mind that fatigue is your body reacting in a normal way to make you slow down.

1. Get into a regular sleep pattern. Make sure that you are getting enough sleep and that the sleep is undisturbed and restful. Try cutting out caffeine or other stimulants at least 5 hours before bedtime and do not exercise, watch TV or do anything else that may be mentally stimulating before going to sleep.
2. Exercise! While exercising may be the last thing on your mind when you don’t seem to have enough energy to face the day, it may be just what you need! Keeping physically active is vital for stress relief, healthy sleep and building stamina.
3.Eat a healthy nutritional diet. A balanced diet will energize the body and mind and help you cope better with the demands of life. Steer clear of foods high in sugar and wheat as these create temporary “highs” only to be followed by periods of fatigue. Eat regularly to keep blood sugar levels up and drink plenty of water.
4. Reduce stress. Try keeping stress levels low and finding ways to better cope with those stressful life demands that keep arising. Prioritize, organize and find time to relax. Learn to say no to additional responsibilities that you can’t cope with and seek professional counseling or go to a stress management course if you struggle to cope with stress management.
5. Work around anemia: If you suffer from anemia and feel weak or unwell, it’s especially important to keep your blood moving and focus on a nutritious diet. Check to make sure you are eating enough protein, fruits and vegetables. Ask your GP or hematologist for advice on gentle exercise that will help you maintain your muscle tone and circulation. It can be difficult to regain muscle tone once lost, so concentrate on moving at least a tiny bit each day.
6. Be selective: Focus on the activities that are most important to you, and don’t try to do everything. Get help with daily activities if possible. Plan time to rest. Let your friends and family know that you may need to reserve your energy.
7. Quit Smoking and cut down on alcohol. Smoking replaces some of your body’s oxygen supply with toxic carbon monoxide and the build up of toxins can cause fatigue. Alcohol also increases toxic build up and acts as a nervous depressant thus causing fatigue. Alcohol at night also causes poor sleep.
8. Sexuality: You make it through work, and through your daily chores…but when just surviving takes a toll, patients can find they don’t have the energy for a fulfilling sex life. This can affect your relationship with your partner and your sense of self.
9. Keep a fatigue diary. Keeping a fatigue diary can help you discover the causes of your fatigue. Note the times of the day or week when you feel fatigue and what seems to trigger it. Sometimes you may see an obvious solution to the problem.
10. Keep your doctor informed of your feelings of fatigue, particularly if you find it getting worse. Dealing with the side effects of treatment can improve fatigue, so keep the team informed of how you are feeling in general.

I believe there are many ways to start your new day. Morning is the time when our mind is rested and anything learned during this time gets into our memory. Also shocking incidents in the morning can change the work flow of the entire day.

Here are some smart ways to start a new day:

1. Wake up at the same time

You’ll be amazed at how much easier it is to face the morning if your body automatically wakes itself up. If you’re alarm clock dependent then you need to make sure you’re getting enough sleep. Get into a routine of going to bed and waking up at the same time — your body will thank you for it! Also try setting your stereo as an alarm you can lull yourself awake with your favorite tunes.

2. Stretch in the Shower

The hot water will loosen up your muscles, so it’s easier to get a good stretch. The act of stretching will help to release stored tension and enable you to start the day feeling more relaxed, at peace, and ready to handle what comes your way.

3. Eat a healthy low-fat, high-fiber breakfast

For those of you who start the day on a bagel and coffee, read this! Breakfast is known as ‘the most important meal of the day’ for a very good reason: a healthy meal in the morning can balance your blood sugar levels and give you the sustenance you need to handle physical and mental stress. Without it, you will be less resilient, both physically and mentally. Be sure to have plenty of protein and fruit, not just caffeine and empty calories!

4. Drink Green Tea

Sipping a warm cup of tea is a soothing activity that will help you prepare for the day ahead and feel nurtured. Green tea is loaded with antioxidants, so it’s a delicious and healthy lifestyle choice.

5. Get at least five minutes of physical activity

My choice is jumping rope. Gets the blood flowing. Jump starts (pun intended) the metabolism.

6. Focus on the important

Don’t just write a task list every morning — we all know that it’s possible to work hard all day long and not really accomplish anything.

Spend 10 minutes and think about the following:

What you have to do today

What you’ve been putting off doing

What you’d like to do today

7. Review your day.

At the end of every day, spend a few minutes looking back on what you did, what went wrong, what you can improve on, and what you will do differently. Review your One Goal, and the progress (or lack thereof) you’ve made on it. No day is perfect, but you should learn from mistakes and celebrate successes. A journal would be a great way to capitalize best on this daily review.