Keeping Yourself Healthy

Can help you stay out of hospital. It begins with monitoring your heart health regularly, along with following a well-balanced diet and regular exercise.
 

Home Monitoring

Home monitoring informs you of your health status on a day-to-day basis, as you keep track of 3 important factors that determine heart health: Blood pressure (BP), Blood glucose (BG) and Body fat (BF) levels. You can progress towards a healthier heart by adopting better lifestyle choices, such as a regular exercise routine and a balanced diet.

Regular Exercise

Regular exercise helps you achieve a healthy weight, while improving your overall physical and mental health. In addition, it can help manage your BP,BG and BF, as you work towards decreasing your risk of heart disease.

Balance Diet

Your daily diet can affect your BP,BG and BF, plan your meals in advance and consume foods in recommended servings to ensure that your food choices keep you healthy, without risking your heart health.

Healthy Lifestyle Protect Your Breasts

7 Ways to Keep Your Breasts Healthy

 1. Stay at a healthy weight

Being heavy can increase your risk of developing the disease as well as reduce your risk of surviving it, says Harold Freeman, M.D., president and founder of the Ralph Lauren Center for Cancer and Prevention in New York City.

2. Break a sweat

Aim to exercise for 45 minutes to an hour five days a week. Regular fitness workouts may help prevent the disease by boosting immune function, warding off obesity, and lowering levels of estrogen and insulin.

3. Drink less alcohol

Research has shown that two drinks a day could increase breast cancer risk by 21 percent. Instead, try swapping wine for fresh grapes. Resveratrol, found in the skin of grapes, may help reduce your estrogen levels, which in turn may reduce your risk.

4. Eat your veggies

A low-fat diet can do a lot to reduce your risk, but for even more protection, add some cruciferous vegetables, such as broccoli and kale, to your plate. They contain sulforaphane, which is believed to help prevent cancer cells from multiplying. For an extra dose of cancer-fighting power, eat them raw.

5. Know your family history

"In about 15 percent of breast cancer cases, there is a family history of the disease," Freeman says. If you have one first-degree relative who had breast cancer, your lifetime risk doubles, and if you have two your risk increases five-fold.

6. Get checked

All women should have a clinical breast exam at least every three years and annual exams and mammograms starting at age 40. Women with a family history should begin screening 10 years prior to the family member's age of diagnosis. Ask if the facility offers digital mammography--it allows for adjustments in contrast so the image can be easier to see. Young women at increased risk may also want to ask for either an MRI or a sonogram in addition to the mammogram.

7. Consider genetic testing

"When cancer strikes young women, it's more likely to be connected to a BRCA mutation," Mangino says. Two red flags for being a BRCA carrier: being of Ashkenazi (Eastern European) Jewish descent or having a family history of both breast and ovarian cancer. "If you have either of these factors, see a genetic counselor to talk about getting tested," she says.

Keep It Going All Night Long !

Are you a slacker in the sack? Build up your endurance and be a more active partner during sex.
Is your low stamina putting a damper on your love life? Are you starting to wind down just as soon as things get going? Learn how to keep it going with these tips for building your stamina during sex.

Eat healthy

Ditch the junk food and focus on fruits, veggies, lean meats and whole grains. Healthy food will help give you the energy you need to get through your day — and to keep going at night.

Exercise

Exercising regularly is a great way to keep in shape and boost your stamina, both in and out of bed. Start with a little bit of cardio a few times a week, and increase your time as you feel you’re able to. Don’t be surprised when that extra time on the gym floor translates to longer performances in bed. As an added bonus, regular workouts boost your self-confidence, body image, mood and sex drive. You can’t go wrong!

Avoid stress

Avoid stress? Yeah right! We know it’s hard to avoid stress completely, but do your best to keep it at a minimum. Learn to manage the stress you do have by finding activities that relax you. Take up yoga, go for walks or meditate — whatever works for you. Stress not only takes away your ability to get in the mood, but it sucks up all of your energy too. Even if you do muster up enough libido to do the deed, you won’t last long.

Sleep

Alright, we understand that the point here is to not be sleeping when you go to bed at night, but trust us. You’re stamina is going to take a major hit if you’re dragging. Get a good night’s sleep tonight, and see what tomorrow night has in store for you!

Have sex! 

 Practice makes perfect, and that applies to sex as well. If you want to have more sex stamina, have more sex.