Add colour to your life
Paint your bedroom wall a fresh green. Buy a fuchsia sweater. Scientists have found that vivid colours can boost your mood and really, who could possibly be blue when wearing fuchsia?
Add rosemary to your tea
Rosemary isn't only for roast chicken and potatoes! Steep some fresh or dried rosemary to improve circulation, fight rheumatism, and soothe indigestion. It's also a great natural remedy for relieving headaches and fever.
Assess your investment risk
Your investment risk appetite determines the kind of investment vehicles you should opt for and helps you decide how you should deploy your finances. When deciding on which vehicles work for you, speak with your financial advisor about how to match your risk profile to a product.
Avoid an asthma attack
Did you know that dust mites in your bed linen can actually trigger an asthma attack? Reduce the risk of attacks by using protective, air-tight mattress covers and pillow cases. You should also wash your bed linen in hot water once a week.
Avoid energy drinks
Tired? It may sound counter-intuitive, but avoid energy drinks. The high sugar content provide only a temporary rush, but result in quick crash in no time, leaving you feel more sapped. Opt for a long drink of water, some green tea or a quick shower.
Avoid raw food and water when abroad
While food and water is likely to be safe in most places, food-borne illnesses and unclean water are always something to think about when you travel. Depending on your destination, buy your own bottle of water or grab a few energy bars or crackers for the little hunger along the way.
Avoid touching your face
Germs can multiply easily in the warm, dark and wet confines of your mouth, eyes and nose. Avoid touching your face unless you've just washed your hands to prevent germs from getting into your system.
Avoid working in bed
Working in bed makes it harder to get to sleep as you start to associate the bed with a workplace. Not to mention, all that stress doesn't help. That said, enjoying a relaxing activity such as reading is just fine.
Balance your food choices
You do not have to give up your favourite food just because it is high in calories. Simply manage your diet by reducing your portion size or making up for excess calories by eating a lower-calorie meal later.
Banish pregnancy backache
Combat lower back pain while pregnant by maintaining good posture, sticking to low-heeled shoes, sleeping on your side and getting regular exercise. If backaches persist, try using heated packs or get a prenatal massage.
Banish the dengue danger
Dengue fever can not only be severe and uncomfortable - it can be deadly. Keep your family and friends safe by being vigilant over stagnant water. It only take a little to bring about risk - so check gutters, flower pots, drains, dish racks and laundry areas for still water once every two days.
Banish your brittle nails
As the most common cause of brittle nails is repeated wetting and drying, such as when you wash your hands too often, the first thing you should do is put some gloves on when you're doing housework. Remember to moisturise often with a lanolin-rich lotion!
You might be young - but you might still be susceptible to a heart attack. After all, a recent study found that men aged 55 and younger still accounted for a large number of heart attacks in the US. Our advice to you: go for regular cholesterol screenings.
Be emergency ready
Whether you're home or overseas, let your close friends and families know where you are, and how they can contact you in any case of an emergency.
Be medically prepared when travelling
If you have conditions like diabetes or heart problems, do check with your doctor about the required medical prescriptions and tools before departing overseas. Knowing that you're prepared will allow you to enjoy a safe and happy trip.
Be realistic about weight loss
Can't wait to lose weight and fit into that gorgeous wedding dress? Well, just remember to set a realistic and practical target of about half to 1 kilogram per week. Any more than that and you could be harming your health!
Beat bad breath
Brushing twice a day and flossing once a day will remove the plaque and bacteria that causes bad breath. And be sure to visit your dentist twice a year for professional cleaning!
Bond with them - even in the kitchen
Get your child to join in the fun when you are baking or cooking simple meals! Contributing in small ways such as cutting cookie dough will be a fun-filled activity for your child and help you bond with them.
Boost your day with music
If it' s hard to roll out of bed in the morning, try playing some of your favourite rousing music to start the day. Sing, dance and enjoy the music as you prepare for work. Listening to music you enjoy can trigger happy hormones to bring about more enthusiasm for the day.
Keep your memory sharp as you age with Omega-3 fatty acids! These healthy fats found in fish such as salmon not only help keep your arteries clear but have also been shown to slow cognitive decline.
Break the cycle, fast
Feeling overloaded both physically and mentally? Try fasting. Set aside a weekend to retreat from life and fast for one day. A water-only fast, juice-fast (opt for freshly made diluted juices), or full fast can correct the natural rhythm of bodily functions, return the body's metabolic rate to its natural state and cleanse the system of unwanted toxins and waste.
Build family bonds
Teenagers go through periods of moodiness, often caused by things like physical changes and peer pressures. As parents, you can help your children pass through this phase together by being there and nurturing a closer relationship with them during this stage of their life.
Build healthy eating habits
Get your child to start eating healthy from a young age and he or she will be more likely to continue having a preference for healthy food as an adult. You should be a role model and start eating healthier too!
Check for symptoms of cancers early
Early detection of cancer almost always increases your chances to defeating it. With cancer being the main cause of death in Singapore, knowing and recognising the symptoms by going for regular check-ups is extremely important.
Choose bright coloured foods
For power-packed nutrition during pregnancy, choose peppers, berries, sweet potatoes, spinach and other brightly coloured foods. They contain lots of antioxidants that not only boost energy, they also prevent the risk of obesity for both mum and baby.
Clear mental clutter
Feeling overwhelmed by thoughts on things to do or persistent worries? Schedule some time alone and you'll find that solitude can help focus your thoughts and bring about better decision making.
Consume proper portion size
Try keeping track of how much you're eating. That way, you'll avoid eating too much of even the healthiest foods. For example, a serving of meat should be about the size of a deck of cards.
The best way to not let asthma take control over you is by following a medical management plan. While you're at it, it's also advisable to avoid contact with environmental triggers such as cockroaches, dust mites, furry pets, mould, tobacco smoke and certain chemicals that can set off an attack.
If you've got a cold, do yourself and others a favour by making sure to cover your mouth or nose when you cough or sneeze, ideally with the crook of your elbow or forearm rather than your hands. Better yet, wear a mask to prevent the spread of germs.
Cut energy drinks
It's been said that men are worse at multi-tasking than women - but did you know that energy drinks make things worse? A study found that the caffeine, taurine, sugar and other stimulants in energy drinks make it difficult for your body and brain to multi-task.
Cut the salt
Cook with less salt, sauces, stock cubes and seasoning powders - these flavourings contain a lot of sodium. You should also steer away from ingredients such as ikan bilis, salted fish, salted eggs, luncheon meat, sausages and ham.
Decrease the risk of breast cancer
The risk of breast cancer increases as you get older. To prevent this, go for regular mammography screenings for early detection of breast cancer. Family members can also help to remind their loved ones about a mammogram check occasionally.
Detox with Chinese cuisine
Garlic, sesame seeds and cabbage: they might sound like the ingredients of a stir-fried vegetable dish, but did you also know that they can help clear out harmful substances trapped in your liver?
Discover time management skills
When you know how to manage your time, things can get a lot easier and less stressful. From getting your errands done to managing personal objectives, applying some small changes in the way you manage the hours of your day can make a world of difference.
Take some time out to focus on your own needs and wants. Think about how you can become the person you want to be and focus on future goals and aspirations.
Diversify your portfolio
Take the saying 'don't put all your eggs in one basket'to heart - especially when it comes to your investments. A range of different investment vehicles can help.
Don't eat for two!
It's a myth that pregnant women should eat for two - you only need about 300 extra calories to keep baby healthy and your weight in check. Choose healthy meals with lots of protein and fibre such as an apple and two slices of whole wheat peanut butter toast; chicken, pasta and vegetable broth; yogurt topped with some granola, berries and nuts or 2 scrambled eggs on half a bagel.
Don't let credit balances build up
It's tempting to put it all on plastic - but credit card debt and the interest it brings can wreck your financial stability. Make it a point to pay off your credit cards every month. Find it hard to know how much you've charged? Set a lower limit on your cards to prevent excessive spending.
Drinking excessive amounts of alcohol can cause a number of chronic conditions such as cirrhosis of the liver, where scar tissue replaces healthy tissue and affects the functioning of the liver. To prevent this disease, keep your alcohol intake moderate.
Drink lots of water
Want to keep your kidneys healthy? Drink lots of water - good ol' H2O is easy on your kidneys and will help them flush impurities out of your system.
You can still enjoy a couple of beers, but think of all the calories in every single bottle. Drink in moderation and have a good time without packing on the pounds.
When there's enough water in your system, it helps boost your concentration and even keeps you from overeating. Try starting a healthy habit of bringing water or low calorie drinks wherever you go.
Did you know that motor vehicle crashes are one of the leading threats to men's health? To stay safe on the road, use common sense. Wear your seat belt. Follow the speed limit. Don't drive under the influence of alcohol, and don't drive while sleepy.
Dump negative friends
Surround yourself with people who will support you and celebrate your achievements. Forget about spending time with people who put you down or make you feel bad.
Eat for healthy hair!
Losing sleep over your thinning hair? Research has shown that foods rich in iron (such as dark green, leafy vegetables) and B-group vitamins can help!
Enhance your immunity with ginger
Ginger has long been used in Ayurveda to increase energy, soothe nausea and boost the immune system. Make ginger tea with a few thin slices of ginger boiled for 15 minutes in some water for a warming drink.
Enjoy the little things in life
Sometimes relaxation is not just about taking that long-awaited vacation. Sometimes, all you need to brighten up your day is a few minutes to enjoy the little things. Start now by taking a few minutes to put on some music, sit back and relax.
Exercise benefits mummy - and baby too!
Yes, you can - and should - exercise while pregnant. Maintaining fitness during pregnancy lowers the risk of pre-eclampsia and gestational diabetes as well as prevents excessive weight gain, reduces backache, constipation and fatigue. Opt for low- to moderate-intensity exercise three times a week. Talk to your doctor for more advice especially if you've got any chronic illnesses.
Eye checks for diabetics
Diabetes can cause severe eye problems, even blindness. So if you are diabetic, do remember that it's important to make time for regular check-ups, including eye check-ups for at least once a year.
Fat-free does not mean healthy
A "fat-free" label doesn't mean you can eat all you want without consequences to your waistline. Many fat-free foods are high in sugar, refined carbohydrates and calories!
Feeling blue? Sniff citrus!
The fresh smell of oranges, limes, lemons or bergamot can perk up your mood. So the next time you feel low, take some time out to peel and eat an orange, have a shower in lemon or lime-scented shower foam or use some bergamot aromatherapy oils. Bergamot in particular is often used in natural therapies to treat stress-related disorders.
Fight cholesterol with fibre
Did you know you can speed up the removal of cholesterol from your blood by eating more fibre? Start scrubbing away that cholesterol by eating more oats, barley, fruit, vegetables, legumes and whole grains.
Fight pain with needles
If backache, neck ache or any other bodily pains ail you, why not consider acupuncture? The traditional therapy uses needles in specific meridian point to combat pain. Some research indicates it can help deal effectively with chronic pain.
Fight the fungus
Athlete's foot, jock itch and nail fungus - they are all caused by the same pesky tinea fungus. To avoid tinea, keep the areas it targets dry and clean, use shower sandals in public bathing areas, and wear loose-fitting clothing.
Fill up on Folic Acid
If you're planning to conceive, start taking folic acid (vitamin B9) supplements to prepare your body. About 400 micrograms (mg) daily prior to conception can reduce birth defect risks. At least 400mg of folic acid during pregnancy also reduces the risk of miscarriage and premature birth.
Get creative with your veggies
Brightly coloured fruits and vegetables are simply bursting with goodness for your growing child - but might not always be his or her favourite thing on the plate. Try presenting them in a creative way, by cutting them into different shapes and sizes, to encourage your child to eat up.
Get advice and check for requirements from a doctor as soon as you're about to travel. Some vaccinations may require several shots to be effective.
Injections may suck, but the flu is far worse. The best way to prevent the flu is to get a twice-yearly flu shot. The flu vaccine can prevent 70% to 90% of all the different influenza variants out there! A flu vaccine is especially important for children aged 6 months to 18 years old (as well as their household members!), the elderly, pregnant women an anyone with chronic condition.
Get some sun
Feeling bummed out? It might be because you've been spending too much time in your cubicle. Researchers have shown that people with lower levels of Vitamin D (also known as the sunshine vitamin) are more likely to suffer from clinical depression.
Swimming regularly is an excellent exercise for all ages. This low-impact activity can help to tone your entire body while providing you a good cardiovascular workout. 30-minutes every day is enough to see results.
Get your cervix screened!
If you are aged 25 years old and above, have ever had sex, or are sexually active, you should go for a Pap smear once every three years. Pap smears help detect abnormal cell changes in the cervix and allow for more effective treatment against cervical cancer.
Get your java before your jog
A little caffeine before your workout can increase your performance! Research shows that a little coffee before your exercise routine can increase your ability to increase the intensity and raise your calorie expenditure. To keep calories in check, opt for unsweetened black coffee!
Give your kids a headstart - read to them!
Story time is not just bonding time, but helps give your kids and edge. Reading to your child from a young age to build their vocabulary, knowledge, verbal skills and even reasoning skills! Reading is known to engage and develop neural connections and pathways in a young brain.
Go for regular health screening
Health screening will help you to find out if you have a particular disease or condition even if you do not display any of the symptoms. Early detection, followed by treatment and good control, can result in better outcomes!
Go whole grain!
Here's why you should make the switch to eating whole grain bread, rice or noodle products: they are really rich in disease-busting antioxidants AND leave you feeling "full" for much longer!
Green your day
Green tea is a powerful antioxidant that can help boost energy levels. So if you' re feeling the effects of the post-lunch snooze, sip some green tea!
Have a curry
Did you know that eating curry can help ward off Alzheimer's? Research shows that the turmeric in curry may help prevent the accumulation of plaques that build up in the brain and interfere with communication between neurons.
Start your day fresh with a good, well-balanced meal. It may hurt to lose a little of that precious sleep in the morning, but you'll feel better for it.
Healthy development is child's play
Play more! Play time is critical to your child's development, build motor skills, foster good habits and build communication skills and creativity. It also builds a good relationship between parent and child. Set aside time to play with your child, especially outdoors in physical activities.
Indulge once in awhile
A little treat now and then is always a great way to reward yourself. For example, it's ok to give yourself a break and indulge in the food you love or treat yourself to a massage.
Keep a sleep diary
Keep a daily record of factors that might cause insomnia (such as stress, exercise, naps taken, and the amount of caffeine consumed)as well as the quantity and quality of your sleep that night - this can help you identify a specific problem that is affecting your sleep.
Keep a smile, sing a tune
Positive thinking is key to better mental health. Try forcing a smile when you're feeling down. If it helps, think of a person or event you like to brighten up your mood. You can even make yourself feel lighter by turning on the radio or your mp3 player and singing to your favourite tunes.
Keep caffeine, eating and drinking away before bed
All of these activities are known for throwing off your body's internal clock. The simplest way would be to try limiting meals, alcohol and caffeine a few hours before bed. You'll be able to feel and notice the difference right away.
Keep it basic with hand hygiene
Antibacterial soaps and hand sanitisers may be all the rage, but the most simple and basic rule of keeping infections at bay is to wash hands thoroughly with regular soap and water. Hand hygiene is particularly vital after using the toilet, before preparing food and having a meal.
Keep snacks handy to prevent morning sickness
To prevent morning sickness, have a couple of dry crackers even before you get out of bed in the morning. Light snacking can stave off nausea. Opt for some organic dried fruit, nuts or seeds or fresh fruit. Herbal teas may also help.
Keep your nail clippers to yourself
It's common knowledge that you shouldn't share toothbrushes and razors, but nail clippers too can be a source of infection transmission. Avoid sharing nail clippers and if you do, clean it with antiseptic wipes after each use.
Keep your vacation work-free
Going away for a holiday? Be sure to plan well in advance. Finish up whatever work that you can, arrange for colleagues to cover your duties at work and enjoy your break in peace!
Kiss a bruise better
Kids get bruised a lot - it's inevitable. Besides kissing the hurt better, you can help by putting an ice pack on the swelling and getting your child to keep the bruised area raised.
Know that menopause is unique to every woman
By understanding the physical and emotional changes of a woman during menopause, you can help your loved ones cope better as the experience is different for everyone.
Know what you're eating
It's not just how much you eat or drink, but what you eat or drink that matters. Try to consume less, or reject foods and drinks made with corn syrup. It's calorie-dense and zero in nutrition value.
Lend yourself a hand
If stress is getting you down, take a few minutes to massage your hands. Concentrate on areas such as the mound of flesh on your palm below your thumb (palm-side up), the thumb (brain, neck and eyes) and where your index finger and thumb connects on the top of your hand.
Look after your aging eyes
Almost everyone will experience natural changes to their vision as they age. Ensure that you have adequate rest to relax your eyes and go for a thorough eye examination at least once in two years - your eyes will thank you for it!
Loosen your belt
A tight belt can raise pressure in the abdomen and lead to a nasty case of heartburn! Other causes of heart burn include drinking more than 2 cups of coffee a day, obesity, and having late night snacks.
The bad news is that male pattern baldness is genetic. The good news is that there are some treatments that can help. Talk to your dermatologist to determine which hair-loss treatment will work best for you.
Take a look in the mirror and instead of focusing on your flaws, focus on the best parts of yourself. When you start to think positively about yourself, you're going to end up feeling a lot happier and more fulfilled with your life.
Make a budget and stick to it
It may sound a little rigid, but having a budget is important to develop financial discipline and awareness. Think about your necessary fixed expenditure a month (transport, utilities, household bills, groceries) and the 'luxury'expenditure (shopping, entertainment, eating out). After setting aside the cost of the necessities, put aside a weekly or fortnightly budget for the nice-to-have expenses.
Make exercise interesting
When it comes to exercising, one way to get yourself motivated is to make it more interesting. Why not try playing recreational sports to get your heart pumping while enjoying yourself at the same time? You might even make new friends while you're at it!
Make it small, dark and rich
Looking for pick me up? The good news is that you can reach for the chocolate! A little dark chocolate can give you a much needed endorphin buzz from the cacao content, and an energy boost from the caffeine - not to mention the pleasure it brings.
Make your own decisions
Don't let anyone make health or wellness decisions for you. If you don't feel like eating that donut, you can always say no. Remember you always have a choice, and that you're the master of your own health and happiness.
Meditation focuses your attention and helps calm both mind and body. Just 20 minutes of meditation a day can help with a range of physical and emotional conditions such as high blood pressure, anxiety, depression and chronic pain.
Mix it up when exercising
When working out, try adding more varied exercises into your routine. Avoid sticking to just one kind of workout. Incorporate strength training, cardio and stretching to make your routine good for you from head-to-toe.
Move your body
Be it climbing the stairs, walking your dog or playing with your kids, try making a daily challenge to be active. Anything that requires movement of your limbs is always a good stress buster.
Not all fat is bad for you
While saturated fats and trans fats are certainly bad for you - they can increase your cholesterol and your risk of heart disease - other types of fats, such as monounsaturated and polyunsaturated fat, can actually be good for the body!
Pass the veggies please
It's been shown that vegetables of all types can slow cognitive decline. Eating just two or more servings of vegetables a day can help decrease a decline in thinking by 35 percent over six years!
Planning for retirement? Work backwards
Some need a little more, others can get by with a little less. How much you need for retirement depends on when you want to retire and your lifestyle expectations when you do. To determine just how much you'll need, work backwards and do the maths!
Plug in on the MRT
Do crowded MRT trains and buses ruin your day right from the start? Listening to positive music might help. According to a new study, doing so can "shrink" your personal space and make other people standing close to you more tolerable!
Pollen, pollen everywhere
Suffering from allergies or asthma? Try to stay indoors during the afternoon, when pollen count is highest. You can also reduce the amount of pollen that finds its way indoors by shutting the doors and windows, and using an air-conditioner.
You can manage your emotions in a high-pressure situation by practicing good relaxation techniques. Take deep breathes, play relaxing or soothing music, or excuse yourself from the situation to take a breather.
Practice safety with pets
Prevent the spread of infectious disease by ensuring that litter boxes are cleaned frequently and picking up after your dog has done its business. And if you're pregnant or are immune-compromised, avoid touching any animal waste!
Adults between 19-50 years of age should have a healthy intake of about 800 mg of calcium daily. As for women above 51 years old, they'll require 1000 mg of calcium. So remember to take enough calcium every day to defend against osteoporosis.
Prioritise your time
We all want to spend more time with our families, achieve more in our careers, participate in events, sports or hang out with friends all in a day. But sadly, the day doesn't have 60 hours. Focus on what matters most to you and manage your time from there.
Protect your children's eyesight.
Reduce the time he or she spends on playing with mobile phones, hand-held electronic devices or computer games. Encourage your child to take a break after 30-40 minutes of using such devices by looking at distant objects for 3 to 5 minutes.
Pump up the potassium!
Naturally rich in potassium, fresh fruits and vegetables can counter the effects of sodium in the body and lower your blood pressure. Beans, lentils and low-fat dairy products are also good, healthy sources of potassium.
Put down the iPad
Using an iPad or any other tablet computer for long periods of time can be a real strain on your neck. Our advice: keep on moving. Take frequent breaks to look up and rotate your neck and shoulder muscles.
Put setbacks behind you
After all, setbacks do not define the individual that you are. Fight such negative thoughts such as "It's just too hard for me" with positive ones such as "To err is human. This is an opportunity for me to learn and grow. I won't give up!"
Put the lid on your cholesterol
Switch to unsaturated fat (by using margarine instead of butter or ghee, for example) and cut down on the following: organ meats, egg yolk, squid, fish roe, shellfish, prawns and crabs.
Think positive - stop asking yourself "why am I stuck in this stupid job?" and ask yourself, "HOW can I get a better job?" instead!
Itchy, watery red eyes - called conjunctivitis - is highly transmittable. If you or your kids have it, do take a day or two off from work or school. Avoid touching your face and eyes. Relief can come in the form of eyedrops and eyewashes. To keep from scratching at night, try wearing one of those eye masks - but discard or disinfect it after use!
Rediscover your interests
Use the extra time that you have on your hands after retiring by taking up a hobby you didn't have the time for before: gardening, painting or dancing. This will help keep you happy and healthy as you age.
Relax with hobbies
Be it watching action movies or reading, do make time for the things you love to do. It's important that you keep yourself happy and stress-free. While you're at it, be daring and try out the many different things life has to offer.
Review your insurance coverage
Your insurance needs change with your life circumstances. Getting married, buying a house, having a child? Assess your insurance coverage every few years.
Revitalise and detox your body the raw way
If you suffer from indigestion or bloating, try incorporating a little more raw fruit and veggies in your diet, particularly first thing in the morning. Try mixing apples, celery, cucumber and beetroot for a vibrantly coloured cleansing drink.
Rope in Fido or Kitty to relieve stress
One great natural way to settle jangled nerves is to spend about 10 minutes playing with your pet cat or dog. Even watching your fish for a while helps! Interacting with animals can lower stress hormones and elevate your mood.
Save off the top
The simple rule to saving is: Save first, spend later. Always put aside your monthly savings first - it helps you have a more realistic picture of your discretionary income and builds good financial discipline.
Say 'no' to raw foods when expecting
Avoid raw foods such as sashimi and shellfish, smoked foods, undercooked meat and eggs as well as unpasteurised dairy to prevent food borne diseases.
See a doctor...
...if you have a persistent or sharp eye pain, experience over-sensitivity to light, suddenly start seeing a large number of floaters or black spots, or notice experience cloudiness in the transparent part of your eye!
Seek the help of a financial advisor
Unsure about whether you are sufficiently covered or duplicating coverage? Don't hesitate to seek the help of a financial advisor who can help assess your coverage and recommend the right products for you.
Shorten long working hours
All of us have to work, but fun and relaxation have to be part of our routine as well. Try taking a break once in a while and limit the hours you have to work. It's always important to relax, sleep and rest so that you'll stay healthy and strong.
Shower without your contact lenses
Sure, it might be harder to find the soap but it's definitely healthier for the eyes - studies have shown that even "clean" tap water can contain bacteria that are harmful to your contact lenses and eyes.
Sick of whole grain bread and rice?
The good news is that you can now find whole grain kway teow, noodles, man tou and biscuits on the shelves. Keep an eye out for these products the next time you're at the supermarket!
Simple is best: do pushups!
There'no excuse for not exercising, especially when it's something as simple and basic as a pushup. Pushups work out your whole body - and are kinder on your back than crunches. Do 10 a day in the comfort of home and work your way up to 20, 30, 40 or more! Remember to keep your back straight, engage your core and put the weight on your palms. Go down on your knees if you have to.
Sing as you wash
How long should you wash your hand for? Well 20 to 30 seconds is often recommended. One fun way to train your kids to do this is to get them to sing 'happy birthday' twice as they soap and wash their hands!
Slap on the sunscreen
Harmful ultraviolet rays from the sun can damage the skin and lead to skin cancer. Stay in the shade whenever possible. If you're going to be outdoors, use sunscreen with a sun protection factor (SPF) of at least 15 on all exposed areas of skin.
To help you fall asleep fast, you can always try eating a handful of walnuts before going to bed. That's because you'll be given a natural boost of the amino acid tryptophan, which is a natural sleep-inducer.
How many times have you finished your dinner and looked up to find your wife or girlfriend still halfway through her meal? If that's true for you - then slow down! Japanese researchers have found that the faster a man eats, the more weight he gains.
Small and steady amounts count!
You don't have to put away huge amounts to build your nest egg - rather, it may be more realistic to put aside small steady amounts in various investment vehicles.
As we age, the skin and muscles of our faces can start to droop. The very act of smiling lifts and tones the facial muscles as well as brings a little bit more sunshine into the world!
Soak away your chronic pain
Do you suffer from chronic pain in your joints? Soaking yourself in a hot bath will soothe away the pain as well as relax your mind (of course, you could also just soak the afflicted body part in a basin of hot water!)
Spend time with friends
Being around people you're comfortable with is always great for one's happiness. After a long day, nothing helps to reduce stress quite like spending time with the people you care about.
Spice up your cooking!
Enhance the taste of your cooking by using more natural herbs and spices instead of salt. Ingredients such as onion, ginger, garlic, chilli, parsley, spring onions, cinnamon and cloves will add that something extra to your dish.
Spread out the changes in your life
Too much change in a short period of time can be extremely stressful. Give yourself time to adjust from one change to another by spacing out major events such as getting married, changing jobs or moving houses.
Start as early as you can
It's never too late to start planning for retirement, but the best thing to do is start saving as young as you can. After all, it all adds up! If you start saving just $250 a month at 25 over 30 years, you'll have more than $100,000 in the bank - and that's not counting any increases to your savings amount or interest rates from investment products!
Start with salad
Try starting your dinners with a mix of green salad. It'll help reduce your appetite for more caloric foods, so you can enjoy a much more balanced meal.
Start your day with fruit
Get a healthy, antioxidant-rich start to the day by adding some fruit to your cereal or complete your meal with a slice of fruit or a glass of fresh fruit juice.
Retiring can be tough for a lot of people - they end up feeling isolated and bored at home. Make an effort to stay in touch with old friends and keep an open mind towards the new people you meet - you will never know when and where you'll make a new friend
Stick to a schedule
As we all have different working hours, there's no one sleep schedule that works for everyone. But keeping your sleep schedule consistent will greatly improve your chances of sleeping soundly and feeling more rested when you wake up.
A simple 5-minute stretching exercise, before and after you engage in any physical activities, will help your body warm up and help prevent unnecessary injuries.
Stretching is just as important as working out
Easing your muscles before and after a workout is crucial to help you maintain peak fitness, avoid injury and reduce muscle soreness. Hold each stretch for at least 30 seconds, breathing deeply while you do so. Never force or jerk your way into a stretch position - it doesn't matter if you can touch your toes as long as you feel the stretch.
Switch to soy
If you are undergoing menopause, you might find that eating lots of soy can help even out your menopause symptoms. It can also help keep your bones strong after menopause.
Take a nap
Even if it's just 20 minutes during the day, a short nap can do wonders for your energy levels. Just make sure not to nap too close to bed time.
Take a weight off your knees
If you suffer from osteoarthritis, shedding extra pounds can ease the strain on already burdened joints - every pound lost reduces the burden on your knees by four pounds!
Take it slow
If you are a senior starting out on an exercise regime, you should begin slowly. Start with exercises that you are already comfortable doing. The saying "no pain, no gain" is not true for older or elderly adults. You do not have to exercise at high intensity to get most health benefits!
When you feel like you're not getting enough nutrition from your diet, don't hesitate to take some supplements, like multi-vitamins. Especially when you're feeling tired or when there's a constant change in the weather.
Take your medicine!
Be diligent in taking your medication if your cholesterol cannot be controlled through diet and exercise alone. But remember: medication is not meant to replace a healthy lifestyle - you have to do both.
Tea in the morning
A cup of hot tea can reduce your risk of kidney cancer by 15 percent. Explore the wide range of tea choices to be found while you enjoy its health benefits. One to recommend would be pu-erh tea. It's more effective than green or black tea when it comes to preventing DNA damage.
Teach your child to eat healthy
When eating out, give your child the choice of healthy options by asking "Would you like to have noodle soup or porridge?" instead of asking "What would you like to eat?"
Teach your children independence
Start by letting them decide from a young age which story to read, what outfit to wear or where to go during the weekends. But keep it simple with no more than two options at a time because young children might otherwise get confused.
That time of the month? Try the 'Angel' herb
If the dreaded cramps and bloating are a feature of your time of the month, try asking your neighbourhood Traditional Chinese Medicine shop for dang gui. Dang gui or angelica is a root that's known to deal with menstrual pain and cramping.
The HIIT is on
Looking for a workout that's short, intense but effective? Try high intensity intermittent training (HIIT). In 15 minutes, alternate cycling or running at full speed for 1 minute with slowing down for 30 seconds. Go all out, push yourself till you're bursting for air. If you're doing it for the first time, it can be really intense, so do what you can and work your way to 15 minutes. Don't forget to warm up first!
How we think can have a huge impact on how we feel and our attitudes to life. Take control of your own happiness by not blaming others for how you feel, by not assuming what others are thinking, and by not sweeping judgments about someone based on one or two incidents.
Create positive expectations of yourself, your health and life in general. When you catch yourself using negative self-talk or predicting a bad outcome, stop and try to think of the situation positively.
Travel safe, vaccinate!
Enjoy your holiday with peace of mind. Before travelling check with your doctor that all your vaccinations are up to date. Young children especially can benefit from a rotavirus vaccine to lower the risk of gastroenteritis (stomach flu).
Treat your feet
Swollen feet are common during pregnancy - relieve them by resting as much as you can, keeping feet elevated whenever possible. Better yet, soak your feet and get regular foot rubs.
Treating arthritis - naturally
Most doctors recommend physical activity to help reduce the symptoms ofarthritis. Physical activity on a regular basis will help strengthen your muscles and bones, increase flexibility, and improve your general sense of well-being!
Try a random act of kindness
Complimenting your boss or picking up a coffee for a co-worker may seem like trivial acts, but they can boost your mood. In fact, when participants in a study were asked to engage in three random act of kindness a day, 94 percent showed a decrease in depressive symptoms.
Try not to skip meals
If you're trying to lose weight, or just too busy, always remember that skipping meals is never good for us. Try stopping nearby for a quick bite or grab something to eat on the run.
Try some psyllium
Found at all pharmacies and health food stores, this natural fibre supplement is great for detoxification. Just add a spoonful to your fruit juice or smoothie and let it clean out your gastrointestinal tract.
Trying to have a baby?
Start gobbling down foods rich in "healthy" unsaturated fats such as avocados and olive oil! A recent study showed that women who did so were less likely to experience infertility, compared to women who ate more trans fat.
Use safety equipment
No matter what sports you're playing, make sure to always use the proper safety equipment. It'll help prevent you from getting injured and lets you play more of the sports you love.
Visit the doctor
Whenever there are symptoms that aren't showing any signs of clearing up within a few days, it's advisable that you make a trip down to the clinic. Because sometimes, simple illnesses can be signs of, or lead to even more serious problems you wouldn't be aware of.
Walk Around the Block
Feeling tired? The last thing you should do is crash in front of the TV. Instead, take a walk! Increasing your physical activity, even with simple exercise like walking, increases energy levels.
Even a brisk 10-minute walk can raise endorphin levels and bring about feelings of wellness for up to two hours.
Ward off chronic ailments
Prevent the onset of debilitating and expensive chronic diseases by adopting healthy lifestyle practices right now! Start by putting down that cigarette, opting to eat healthy and exercising frequently.
Wash your hands
Washing your hands with soap and water, especially after using the bathroom and before eating, can help keep you away from falling sick unnecessarily. A few drops of antiseptic gel or wipes are also highly recommended.
Watch the fat
Fat is an essential part of any growing child's diet as it provides energy and helps absorb, transport and store vitamins in the body. But too much fat, particularly saturated and trans fat, can lead to excessive weight gain and health problems for your little one.
Watch what you eat
It may surprise you, but what you eat can affect how your medicine works. That's why it's always best to ask your doctor if you should avoid any foods. For example, grapefruit juice can interact with medication for high blood pressure, anxiety or insomnia.
Watch your skin
Conditions such as diabetes might make your skin more prone to problems such as rashes, infections and colour changes. Take care to wash, dry and moisturise your skin daily!
Wear proper footwear
Try to avoid walking long distance in flip flops as they don't provide proper support for your feet. But on the same note, some shoes may cause severe knee and back pain. So make sure you're equipped with shoes that support your feet the way it should.
Avoid straining your eyes by holding the book at an arm's length away from your eyes, resting your eyes every half an hour, making sure your reading material is not printed on shiny paper and not reading in a moving vehicle or in bed.
Wrinkles are not only for the dry-skinned
The reality is that most of the lines and wrinkles you see in the mirror were caused by the sun. Dry skin only makes the wrinkling more apparent. So, invest in a good oil-free moisturizer and sun block even if you have oily skin!
Yes, cancer can be prevented
Cancer is not contagious like chickenpox or the flu - yet, about 1/3 of all cancers can be prevented by simple lifestyle changes. Get started by cutting back on smoking, your alcohol consumption, and the amount of animal fat in your diet.
Zap the fat! Workout in the morning
A quick 20 to 30 minute run in the morning not only energises your body for the day, it kick starts your metabolism and keeps it whirring - so you burn more calories through the day!
Zen your day
Bring calm to your day, mediate. Just 5 minutes of deep breathing and positive visualisation can lower stress hormones in your body and improve brain function, attention and mood!