10 Tips To Healthy Eating And Physical Activity

1. Start Your Day With Breakfast
Breakfast fills your "empty tank" to get you going after a long night without food. Eating a good breakfast can help you do better in school. Easy to prepare breakfasts include: cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza.

2. Get Moving
It's easy to fit physical activities into your daily routine. Walk, bike or jog to see your friends. Take a 10 minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.

3. Snack Smart
Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips, and candy are okay for occasional snacking.

4. Work up a sweat
Vigorous work-outs, when you're breathing hard and sweating, help your heart pump better, give you more energy and help you look and feel your best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.

5. Balance your food choices - don't eat too much of one thing
You don't have to give up foods like hamburgers, french fries, and ice cream to eat healthfully. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat, and many different vitamins and minerals such as vitamins C and A, iron, and calcium from a variety of foods.

6. Get fit with friends or family
Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.

7. Eat more grains, fruits, and vegetables
These foods give you carbohydrates for energy, plus vitamins, minerals, and fibre. Besides, they taste good! Try breads such as whole-wheat, bagels, and pita. Spaghetti and oatmeal are also in the grain group.

8. Join in physical activities at school
Whether you take a physical education class or do other physical activities at school, such as intramural sports, structured activities are a sure way to feel good, look good and stay physically fit.

9. Foods aren't good or bad
A healthy eating style is like a puzzle with many parts. Each part, or food, is different. Some foods may have more fat, sugar or salt, while others may have more vitamins or fibre. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, don't eat a third.

10. Make healthy eating and physical activities fun!
Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous - try new sports, games, and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals - don't try changing too much at once.

Gastritis

Define:
Gastritis commonly refers to inflammation of the lining of the stomach, but the term is often used to cover a variety of symptoms resulting from stomach lining inflammation and symptoms of burning or discomfort.

Reasons:
• Alcohol
• Tobacco
• Acidic beverages such as coffee (both caffeinated and decaffeinated), carbonated beverages, and fruit juices with citric acid
• NSAIDS, such as aspirin and ibuprofen – switch to other pain relievers (like acetominophen)
• Eat a fiber-rich diet
• Avoid high fat foods (at least from animal studies, high fat foods incresase inflammation in the stomach lining)

In Lithuania this ill is very popular and many childrens and people are ill.

Symptoms
They will depend largely upon the character and degree of the inflammation. In the milder forms, the local symptoms predominate, and are a marked feature in all forms.

Complications
Left untreated, gastritis may lead to stomach ulcers and stomach bleeding. Some forms of chronic gastritis may increase your risk of stomach cancer, especially if you have extensive thinning of the stomach lining and changes in the lining cells.
Tell your doctor if your signs and symptoms aren't improving despite treatment for gastritis.

Diagnosis:
1. Blood tests
2. Breath test
3. Stool tests
4. Upper gastrointestinal endoscopy
5. Upper gastrointestinal X-ray

Treatment
In the milder form, all that will be necessary will be to wash out the stomach by having the patient drink freely of warm salt-water and giving the organ perfect rest for twenty-four or forty-eight hours, to be followed by a diet that is bland and easily digested.

Heartburn

Heartburn or pyrosis is a painful or burning sensation in the esophagus, just below the breastbone caused by regurgitation of gastric acid. The pain often rises in the chest and may radiate to the neck, throat, or angle of the jaw. Heartburn is also identified as one of the causes of chronic cough, and may even mimic asthma.
Causes
Foods that may cause heartburn:
• Sodas and other carbonated beverages
• Chocolate
• Citrus fruits and juices
• Tomatoes and tomato sauces (such as pizza and pasta sauce)
• Spicy foods
• Red pepper (capsicum)
• Peppermint and spearmint
• Dry foods such as peanuts
• Fatty foods such as ice cream
• Garlic
• Bread and other foods derived from grains
• Wine Drugs are also known to cause or trigger heartburn symptoms.
• Tobacco products (cigarettes, snuff, etc.)
• Cocaine
• Methamphetamine
• Alcohol
• Caffeine, as found in Coffee, tea, cola, and other beverages
Diagnosis
Physicians typically diagnose gastroesophageal reflux disease (GERD) based on symptoms alone. When the clinical presentation is unclear, other tests can be performed to confirm the diagnosis or exclude other disorders. Confirmatory tests include:Ambulatory pH Monitoring A probe can be placed via the nose into the esophagus to record the level of acidity in the lower esophagus. Because some degree of variation in acidity is normal, and small reflux events are relatively common, such monitors must be left in place for at least a 24-hour period to confirm the diagnosis of GERD. The test is particularly useful when the patient's symptoms can be correlated to episodes of increased esophageal acidity. Upper Gastrointestinal (GI) Series A series of x-rays of the upper digestive system are taken after drinking a barium solution. These can demonstrate reflux of barium into the esophagus, which suggests the possibility of gastroesophageal reflux disease. More accurately, fluoroscopy can be used to document reflux in real-time. Manometry In this test, a pressure sensor (manometer) is passed through the mouth into the esophagus and measures the pressure of the lower esophageal sphincter directly.
Endoscopy The esophageal mucosa can be visualized directly by passing a thin, lighted tube with a tiny camera attached (an endoscope) through the mouth to examine the esophagus and stomach. In this way, evidence of esophageal inflammation can be detected, and biopsies taken if necessary. Since an endoscopy allows a doctor to visually inspect the upper digestive track the procedure may help identify any additional damage to the tract that may not have been detected otherwise. Biopsy A small sample of tissue from the esophagus is removed. It is then studied to check for inflammation, cancer, or other problems.
Treatment
PreventionIf heartburn occurs when lying down, raising the head of the bed, or raising the upper body with pillows or sleeping sitting up frequently provides relief. Avoid pillows that raise the head only, as this does little for heartburn and places continuous strain on the neck. To minimize attacks, a sufferer may find benefit in avoidance of certain foods that relax the opening between the stomach and esophagus, such as chocolate, peppermint, and chamomile tea shortly before bedtime.MedicationsAntacids, H2-receptor antagonists, alginates and proton pump inhibitors are used to treat heartburn. AntacidsAntacids work by neutralizing excess stomach acid. So although stomach acid will still splash up into the esophagus (acid reflux) the stomach acid will be neutralized and therefore will lead to lesser or no heartburn symptoms (the burning feeling). Antacids provide fast relief of symptoms, but relief typically lasts for just 30-60 minutes.Sodium bicarbonateA simple and relatively harmless way to treat a one-off heartburn is to drink a solution of a small amount of Sodium bicarbonate mixed with water, which quickly neutralizes the acid that causes the pain. Excess sodium intake, however, is thought to raise blood pressure and cause other health problems.H2-receptor antagonistsOften called H2 Blockers, H2-receptor antagonists work by decreasing the amount of acid the body releases into the stomach. H2s are systemic, meaning they require absorption into the bloodstream in order to work. Therefore, H2s can often take 30 minutes or longer before they start working, and therefore are often taken to prevent heartburn rather than for fast relief of symptoms.AlginatesAlginates work differently than antacids and H2 Blockers, by forming a protective barrier in the stomach that prevents stomach acid from refluxing back up into the esophagus. Alginic acid is naturally derived (from brown seaweed) and is non-systemic. Alginates provide faster relief than H2-receptor antagonists and PPIs and longer-lasting relief than antacids.Proton-pump InhibitorsProton pump inhibitors, called PPIs, are a class of medications which can be effective for people who do not respond to antacid or acid blockers. Proton-pump inhibitors are systemic and directly block acid production in the stomach cells. In order to prevent heartburn the medication disfigures and disables the proteins (proton pumps) that control the pH of the stomach, allowing the body to digest them. Proton-pump inhibitors are not fast-acting, but provide long-lasting relief. PPIs are intended to be short-term medications only.Restricting DietRestricting diet is very important, since 90-95% of sufferers of heartburn or esophageal disorder can link their symptoms to specific foods. Therefore, it is important that heartburn sufferers manage their diets as a way to treat their heartburn. Sufferers should choose the kinds of foods and drinks which have little risk of causing acid reflux, while some kinds of foods or drinks should be avoided as they are major heartburn triggers.

Carbohydrates are important

You need to eat foods high in carbs since they are your body's main source of energy. The trick is to choose the right carbs. Simple carbs like sugar and processed flour are quickly absorbed by the body's digestive system. This causes a kind of carb overload, and your body releases huge amounts of insulin to combat the overload. Not only is the excess insulin bad on your heart, but it encourages weight gain. Insulin is the main hormone in your body responsible for fat storage. Eat plenty of carbs, but eat carbs that are slowly digested by the body like whole grain flour, hearty vegetables, oats, and unprocessed grains like brown rice. These kinds of food not only contain complex carbs that are slowly digested by the body, but are usually higher in vitamins and other nutrients that are beneficial to the body and they are higher in fiber which keeps your digestive system running smoothly.

Cherry berry salad

2 cups pitted fresh Northwest Rainier cherries
2 cups pitted fresh Northwest red sweet cherries
1 cup fresh blueberries1 cup cored diced apples
Honey Lime Dressing (recipe follows)

1.Combine all ingredients and mix well. Add Honey Lime Dressing. Refrigerate until served.

Makes 6 servings.

Honey Lime Dressing: Combine 2 tablespoons olive oil, 1 tablespoon each fresh lime juice and honey, 2 teaspoons minced fresh mint, 1/2 teaspoon shredded lime peel and 1/8 teaspoon salt; mix well. Makes about 1/3 cup.

Tips:

Fresh blackberries, raspberries or halved strawberries may be substituted for blueberries.
Fresh pineapple or orange may be added to salad.

Nutritional Analysis Per Serving: 150 Cal., 1 g pro., 6 g fat (31% Cal. from fat), 26 g carb., 0 mg chol., 2 g fiber, 49 mg sodium.

It's Chili by George!!

INGREDIENTS

2 pounds lean ground beef
1 (46 fluid ounce) can tomato juice
1 (29 ounce) can tomato sauce
1 (15 ounce) can kidney beans, drained and rinsed
1 (15 ounce) can pinto beans, drained and rinsed
1 1/2 cups chopped onion
1/4 cup chopped green bell pepper
1/8 teaspoon ground cayenne pepper
1/2 teaspoon white sugar
1/2 teaspoon dried oregano
1/2 teaspoon ground black pepper
1 teaspoon salt
1 1/2 teaspoons ground cumin
1/4 cup chili powder


DIRECTIONS
Place ground beef in a large, deep skillet. Cook over medium-high heat until evenly brown. Drain, and crumble.
In a large pot over high heat combine the ground beef, tomato juice, tomato sauce, kidney beans, pinto beans, onions, bell pepper, cayenne pepper, sugar, oregano, ground black pepper, salt, cumin and chili powder. Bring to a boil, then reduce heat to low. Simmer for 1 1/2 hours. (Note: If using a slow cooker, set on low, add ingredients, and cook for 8 to 10 hours.)

Vegetables

Importance of vegetables as Dietary experts recommend that every person should eat at least five servings of fruits and vegetables every day. The importance of fruits and vegetables to a has been known for quite some time, but studies have shown that very few people eat the amount of fruits and vegetables recommended for a healthy diet.
That’s a shame, since eating a sufficient number of fruits and vegetables just may be the single most effective thing you can do to improve your overall health. The five a day approach to healthy eating may be the single most important strategy you can adopt for a.
The many health benefits of eating fruits and vegetables have been established for quite some time now. Study after study has shown that a diet rich in fruits and vegetables lowers the risk of certain cancers, heart disease and other chronic diseases and conditions. Some studies have suggested that as many as 35% of cancer deaths can be attributed to diet, and that diets high in fats and low in fruits and vegetables contributes to unnecessary cancer deaths.
Fruits and vegetables have a lot of advantages besides just their nutritional importance. For one thing, they taste great and add a great deal of variety to everyday meals. Fruits and vegetables come in such a wide variety of colors, textures and flavors that they can be used in virtually every meal. Those seeking to maximize their consumption of fruits and vegetables should get into the habit of using fruits in salads, as toppings and as garnishes.

Maintain a Healthy Weight

Obesity is at an all time high in the United States, and the epidemic may be getting worse. Those who are overweight or obese have increased risks for diseases and conditions such as diabetes, high blood pressure, heart disease, and stroke. Eat better, get regular exercise, and see your health care provider about any health concerns to make sure you are on the right track to staying healthy.

Eat Healthy

"An apple a day keeps the doctor away." There's more truth to this saying than we once thought. What you eat and drink and what you don't eat and drink can definitely make a difference to your health. Eating five or more servings of fruits and vegetables a day and less saturated fat can help improve your health and may reduce the risk of cancer and other chronic diseases. Have a balanced diet, and watch how much you eat.

Alcohol Brain damage risks

What is the summary report?
Harmful Consequences of Alcohol Use on the Brains of Children, Adolescents, and College Students is a compilation and summary of two decades of comprehensive research on how alcohol affects the brains of youth. The report's aggregation of extensive scientific and medical information reveals just how harmful drinking is to the developing brain and serves as a wakeup call to parents, physicians, elected officials, law enforcement, purveyors of alcohol – including the alcohol industry – and young drinkers themselves.

Why is this report important?
The average age of a child's first drink is now 12, and nearly 20 percent of 12 to 20 year-olds are considered binge drinkers. While many believe that underage drinking is an inevitable "rite of passage" that adolescents can easily recover from because their bodies are more resilient, the opposite is true.

The adolescent brain
The brain goes through dynamic change during adolescence, and alcohol can seriously damage long- and short-term growth processes. Frontal lobe development and the refinement of pathways and connections continue until age 16, and a high rate of energy is used as the brain matures until age 20. Damage from alcohol at this time can be long-term and irreversible. In addition, short-term or moderate drinking impairs learning and memory far more in youth than adults. Adolescents need only drink half as much to suffer the same negative effects.

Drinkers vs. non-drinkers: research findings

• Adolescent drinkers scored worse than non-users on vocabulary, general information, memory, memory retrieval and at least three other tests
• Verbal and nonverbal information recall was most heavily affected, with a 10 percent performance decrease in alcohol users
• Significant neuropsychological deficits exist in early to middle adolescents (ages 15 and 16) with histories of extensive alcohol use
• Adolescent drinkers perform worse in school, are more likely to fall behind and have an increased risk of social problems, depression, suicidal thoughts and violence
• Alcohol affects the sleep cycle, resulting in impaired learning and memory as well as disrupted release of hormones necessary for growth and maturation
• Alcohol use increases risk of stroke among young drinkers

Adverse effects of alcohol on the brain: research findings
Youth who drink can have a significant reduction in learning and memory, and teen alcohol users are most susceptible to damaging two key brain areas that are undergoing dramatic changes in adolescence:

• The hippocampus handles many types of memory and learning and suffers from the worst alcohol-related brain damage in teens. Those who had been drinking more and for longer had significantly smaller hippocampi (10 percent).
• The prefrontal area (behind the forehead) undergoes the most change during adolescence. Researchers found that adolescent drinking could cause severe changes in this area and others, which play an important role in forming adult personality and behavior and is often called the CEO of the brain.

Lasting implications
Compared to students who drink moderately or not at all, frequent drinkers may never be able to catch up in adulthood, since alcohol inhibits systems crucial for storing new information as long-term memories and makes it difficult to immediately remember what was just learned.

Additionally, those who binge once a week or increase their drinking from age 18 to 24 may have problems attaining the goals of young adulthood—marriage, educational attainment, employment, and financial independence. And rather than "outgrowing" alcohol use, young abusers are significantly more likely to have drinking problems as adults.

What can be done to stop this epidemic?
The AMA advocates numerous ways to combat this growing epidemic, including:

• Reducing access to alcohol for children and youth
• Reducing sales and provision of alcohol to children and youth
• Increasing enforcement of underage drinking laws
• Providing more education about the harmful effects of alcohol abuse
• Reducing the demand for alcohol and the normalization of alcohol use by children and youth

A major source of the normalization of alcohol use by children and youth is alcohol advertising. Television networks and cable stations have profited tremendously from the alcohol industry's aggressive marketing to underage drinkers. These ads are proven to heavily influence the normalization and glamorization of drinking in the minds of children, and television has continued to endanger the health of these young viewers in spite of such findings.

With these new findings of the adverse effects of alcohol on the brain of children and adolescents, the AMA calls on cable TV and the TV networks to pledge not to run alcohol ads targeted at underage youth. This means no alcohol ads before 10 p.m., none on shows with 15 percent or more underage viewers and no commercials with cartoons, mascots or other youth-focused images.

Food Facts - Getting the Balance Right

It is important that we eat the right amounts of food from each of the groups. It’s a bit like building blocks – we have to balance the blocks carefully to make sure we get the correct nutrients, otherwise the body will not work properly. The biggest proportion of our food should come from bread, potatoes and cereal, and fruit and vegetables. Milk and dairy foods, and meat, fish or alternatives should follow this. Only small amounts of food containing fats and sugars should be eaten.

The role of calcium

Strengthening bones and teeth
Regulating muscle functioning, such as contraction and relaxation
Regulating heart functioning
Blood clotting
Transmission of nervous system messages
Enzyme function.

Carbohydrates

Examples of food containing carbohydrates:

Potatoes

Pasta

Cereal

Rice

Bread

Noodles

How do carbohydrates help the body?Carbohydrates help fuel the body by providing energy. When we exert the body with activities such as riding a bike, running or playing sport the body uses up large amounts of energy. We have to make sure we balance the energy that goes out, with food and water that comes into the body. We can replace lost energy by eating foods rich in carbohydrates and drinking plenty of water.

You can increase your carbohydrates by:

• always having a breakfast
  having thick sliced toast like whole grain bread
  eating brown rice or pasta
  having boiled potatoes rather than chips which are cooked in fats

Healthy Eating for Lifetime

GRAINS
Make half your grains whole
Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day
1 ounce is about 1 slice of bread, about 1 cup of breakfast cereal, or 1/2 cup of cooked rice, cereal or pasta
Eat 6 ounces every day

VEGETABLES
Vary your veggies
Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens
Eat more orange vegetables like carrots and sweet potatoes
Eat more dry beans and peas like pinto beans, kidney beans, and lentils
Eat 2-1/2 cups every day

FRUITS
Focus on fruits
Eat a variety of fruit
Choose fresh, frozen, canned, or dried fruit
Go easy on fruit juices
Eat 2 cups every day

MILK
Get your calcium-rich foods
Go low-fat or fat-free when you choose milk, yogurt, and other milk products
If you don't or can't consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages
Get 3 cups every day; for kids aged 2 to 8, it's 2 cups

MEAT & BEANS
Go lean with protein
Choose low-fat or lean meats and poultry
Bake it, broil it, or grill it
Vary your protein routine -- choose more fish, beans, peas, nuts and seeds
Eat 5-1/2 ounces every day

For a 2,000-calorie diet, you need the amounts listed above from each food group.

Find balance between food and physical activity

Be sure to stay within your daily calorie needs.
Be physically active for at least 30 minutes most days of the week.
About 60 minutes at day of physical activity may be needed to prevent weight gain.
For sustaining weight loss, at least 60 to 90 minutes a day of physical activity may be required.
Children and teenagers should be physically active for 60 minutes every day, or most days.
Know the limits on fats, sugars and salt (sodium)

Make most of your fat sources from fish, nuts, and vegetable oils.
Limit solid fats like butter, margarine, shortening, and lard, as well as foods that contain these.
Check the Nutrition Facts label to keep saturated fats, trans fats, and sodium low.
Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any nutrients.

LIfe Style Guide

Every sports player knows that a satisfactory life style is of great importance. Every part of a way of living is dependent on another. Good food is not effective if the training schedule is irregular. Training is of less value to a heavy smoker than a non-smoker and so on.
The basis of the life style should be:

1. Plan a sound training schedule.

2. Have sufficient rest.

3. Cut out smoking

4. Eat nutritious simple food

5.Drink plenty of water and other recommended fluids. Alcohol including beer is not recommended. It is a waste of money and can cause social problems. It will also interfere with your performances by slowing your reactions, increasing fatigue and causing your body too lose water.

Blackcurrant

Blackcurrant fruit are naturally rich in vitamin C, containing up to four times as much as oranges on a per weight basis. Despite the already high levels of vitamin C, there is a requirement amongst growers and processors to develop short-term agronomic methods and longer-term accelerated breeding to maximise the vitamin C content of blackcurrant fruit.

Healtly living.Maximizing Medication Benefits With Natural Therapies

Antiretroviral therapy has changed the face of HIV over the last decade and a half. Patient life expectancy has increased tremendously and we no longer associate many of the opportunistic infections as early-onset symptoms. Drug regimen pill burdens have also decreased for most, making adherence to protocols easier as well.

When changing protocols or adding in new therapies, however, sometimes side effects can interfere with quality of life and the likelihood that a patient will want to maintain the therapy. I have worked for almost 10 years with HIV-positive patients and have seen firsthand how natural therapies dramatically help manage side effects of medications, improve quality of life, protect the body from the chemical processing of the medications, and possibly prevent 'drug failure'. The following is a review of natural therapies for optimizing the benefits of antiretroviral drug treatment.

Getting Enough Rest and Exercise

Getting enough rest and exercise is another important part of a healthy lifestyle. Resting after working or playing helps tired muscles recover. Rest also can help relieve stress. Sleep is a special kind of rest. During sleep your breathing, heartbeat, and some other body processes slow down. Then more energy is available to build or repair body cells. You should get 9 or 10 hours of sleep each night.

Regular exercise benefits your body in many ways. For example, exercise can help you keep a healthy body weight. Exercise helps keep arteries clear of fatty substances. Exercise makes muscles flexible. Exercise also strengthens muscles, including the heart muscle, diaphragm, and muscles between the ribs.

A stronger heart muscle can pump more blood with beat. A stronger diaphragm and rib muscles make it possible for your chest cavity to expand more as you inhale. That means you can take in more air with each breath. The result is that your body cells get the oxygen they need with less effort by your heart and lungs.

Sports like soccer and basketball are good for your whole body, including your heart and lungs. But you don't have to play sports to be healthy.

You don't have to do exercises that you think are boring. Riding a bike, skating, jogging, swimming, and jumping rope are all good exercises. Walking, dancing, and skiing are also good for you. Try to do some vigorous activity every day.

Before you exercise, warm up. Get your muscles ready for vigorous activity by doing slow, gentle stretches or by walking or jogging slowly for a few minutes. After you exercise, cool down the same way. That will loosen up tight muscles and help to prevent soreness.

A healthy lifestyle

One in three people will develop some form of cancer during their lifetime. There are simple ways, however, of reducing your risk.

Maintain a healthy weight

Being overweight can significantly increase your risk of developing cancer, heart disease and strokes. If you are concerned about your weight, your GP should be able to provide you with information and support in finding a healthy weight for you.

Keep active

Taking regular exercise is key to keeping your weight down. Exercise doesn’t have to be hard work or limited to the gym. Walking, swimming and even vigorous housework and gardening are all excellent forms of moderate activity. Try to aim for 30 minutes a day of exercise that leaves you slightly out of breath but still able to hold a conversation. As your fitness increases, you will find that you have to work harder to become out of breath and this in turn will increase your fitness level.

Eat a balanced diet

Making sure you eat a wide range of foods is another way of helping to keep your weight down as well as making sure you get the nutrients you need. You should aim to eat at least five portions of fruit and vegetables each day and try to eat fresh produce rather than processed food.

Limit your alcohol intake

There is strong evidence that indicates that too much alcohol increases your risk of several cancers. It can also make it difficult to maintain a healthy weight. The Department of Health guidelines advise that men should limit their intake to between three and four units of alcohol per day. Women should limit their intake to between two and three units.

A unit of alcohol is equal to about half a pint of normal strength lager, cider or bitter, a pub measure (25ml) of spirits, or a 50ml pub measure of fortified wine (such as sherry or port).

Quit smoking

Quitting smoking is one of the easiest ways to cut the risk of developing cancer. Smoking is a significant risk factor for a wide range of cancers as well as being a direct cause of nine out of 10cases of lung cancer. This is because cigarette smoke contains approximately 4000 compounds, some of which are known to be carcinogenic (cancer-causing).

Quitting isn’t easy but the NHS can provide you with help and support. You can find out more about the risks associated with smoking and how you can get support from the NHS at Giving up Smoking.

Stay safe in the sun

Most cases of skin cancer are caused by damage from UV (ultraviolet) rays in sunlight. Sun beds also emit UV rays that damage your skin. Taking care to cover up in the sun and not using sun beds can help you to cut your risk.

Learn what is normal for you

While being aware of changes in your body will not prevent cancer, it can be a useful way of detecting the early stages of the disease. If you notice a change in bodily functions or come across a lump whilst examining your breasts or testicles, you should visit your GP as soon as possible.

Simple ways to live a healthy lifestyle

Exercise
One of the biggest problems in Lithuania today is lack of activity. We know it's good for us but avoid it like the plague either because we're used to being sedentary or afraid that exercise has to be vigorous to be worth our time. The truth is, movement is movement and the more you do, the healthier you'll be. Even moderate activities like chores, gardening and walking can make a difference.
Just adding a little movement to your life can:

• Reduce the risk of heart disease, stroke and diabetes
• Improve joint stability
• Increase and improve range of movement
• Help maintain flexibility as you age
• Maintain bone mass
• Prevent osteoporosis and fractures
• Improve mood and reduce symptoms of anxiety and depression
• Enhance self esteem
• Improve memory in elderly people
• Reduce stress
  So, even if you opt for small changes and a more modest weight loss, you can see the benefits are still pretty good. One study has found that just a 10% weight reduction helped obese patients reduce blood pressure, cholesterol and increase longevity.

Simple Ways to Move Your Body
You can start the process of weight loss now by adding a little more activity to your life. If you're not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories.

• Turn off the TV. Once a week, turn off the TV and do something a little more physical with your family. Play games, take a walk...almost anything will be more active than sitting on the couch.


• Walk more. Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day or walk on your treadmill for 5 minutes before getting ready for work.


• Do some chores. Shoveling snow, working in the garden, raking leaves, sweeping the floor...these kinds of activities may not be 'vigorous' exercise, but they can keep you moving while getting your house in order.


• Pace while you talk. When you're on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy.


• Be aware. Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more--getting up each hour to stretch or walk, walk the stairs at work, etc.