How to take care of your eyes

Men can lie but the eyes never! It shows the real hidden feelings deep inside the heart. Look straight into the person eye and you can get to know them. To look straight into a person’s eye and to have a conversation we need extra courage without which it is not possible to look into a person’s eye . As eyes are powerful,
it conveys the message even without a word. Silence speaks the feeling love, anger, wittiness, sadness etc of our loved ones. Hey is this what “ Silence speaks more than words”. Eyes are the best friends who can let out your feeling and roll down in silence and makes us feel better. It doesn’t end with us, by donating it we can lighten up a person’s life and see through them. So it is a must for all of us to take care of our precious eyes.

Do your eyes feel tired at the end of the day? Yeah in this competitive world we need to stretch oneself to excel in our career and so at times we skip even our sleep, this strains our eyes and make us feel tired. So learn simple ways keep your eyes healthy .Now it is time to take care of your eyes to make it feel better.

Eat what is good for your eyes
There are lot varieties of fruits and vegetable which is good for the eyes. And vitamins of C,A and E are the ones the eyes look out for! We can whatever is good for the body is also good for eye. Especially the carrots and greens are very good for the eyes so include them into your daily diet.

Take breaks during your work
Now a days we use the computers more in our daily life which creates a strain to the eyes as we tend to blink 25% less than usual when working at the computer this causes the dryness to the eye and thus creates the strain.
So take breaks when you need to continuously stare at the computer for a longer time. Breaks can be for just 5 minutes and it can give you a quick relaxation to the eye. Look something far away which is greenery and it cools your eye at minutes and remember to blink your eyes to avoid the dryness.

Checkout the lighting
It is most important to checkout the lighting when your are reading or working in your laptop. With poor lighting your eyes is going to strain a lot and you would feel tired soon. Make sure you read in proper lighting.

If you wear contact lenses take extra care
Cleanliness is most important when you handle a contact lens, every time when you put your lenses wash your hands properly with soaps , wipe off and then pick up your lens this has to be followed when you put and take out your lenses. And wear the lenses only for the recommended hours it helps to avoid getting infected.

School lunches your kids will love

School lunches your kids will love

What is a healthy lunch? Cut fruits and/or veggies, lean meat or peanut-butter sandwiches on whole-grain bread, low or nonfat dairy products.
Portion size is important when planning lunches and recipes for your children. Here's a general guide for grade school lunch portion sizes:

• Two to three ounces of lean meat and cheese
• One or two slices of bread OR 1/2 cup grain or rice
• One to two different fruits or vegetables
• 1 cup milk or 6-8 oz yogurt (make sure dairy is low-fat)

Some ideas

• Sandwiches: lean cold cuts such as turkey or ham, with a slice of cheese on whole grain bread, topped with spinach, lettuce, tomato, or other veggies
• Peanut butter and jelly on whole grain bread
• Tuna fish sandwich on whole grain bread
• Wraps made with whole wheat tortillas, containing either lean cold cuts or cheese slices topped with veggie slices
• Quesadilla slices made with cheese and chicken or vegetables
• Cold strips of grilled chicken with honey mustard dip
• Trail mix made with cereals, nuts, pretzels, dried fruit or raisins, and a few chocolate morsels
• Low-fat yogurt with berries or try soy yogurt if lactose intolerant
• Low fat cheese spread on whole wheat crackers
• Low fat cheese cubes or low-fat cottage cheese
• Individual serving-sized packages of low fat yogurt, cottage cheese, or yogurt smoothies
• For the vegetarian: mini-burritos made with rice and black beans or low-fat refried beans in a tortilla with tomato salsa (heated or eaten cold)
• Whole wheat pitas stuffed with fresh vegetables and hummus or cheese
• Baked chips, soy crisps, or pretzels are a better choice than regular potato chips or cheese puffs
• Water or drinks made with water and a splash of cranberry, peach, grape, or other 100% fruit juice are healthier than sodas
• Low-fat milk
• Homemade air-popped popcorn flavored with a sprinkling of Parmesan cheese is healthier than most pre-packaged or microwave popcorn.

Tips to eat and live healthy

The current generation is facing a food crisis. Our everyday food is becoming unhealthier with the introduction of fast food. With bad diet planning, our body will lack the nutrients it needs while accumulating bad stuff like cholesterol, fats and free radicals. These in turn contribute to the rise of major illnesses such as cancer, heart attacks and diabetes just to name a few. While totally preventing these from happening is not really possible, there are various habits that we can apply to our daily lifestyle to drastically cut down the risks.

Here are a few simple yet effective tips that you can exercise to attain a healthier life.

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 also depends on your age, sex, height, weight, and physical activity.

Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods especially vegetables, whole grains, or fruits that you don’t normally eat.

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.

Eat plenty of fruits, vegetables, grains, and legumes. Foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce.

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 people go through life dehydrated.

Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.

Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart, even if those French fries aren’t!

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.

One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time.

better life style.

I would like to share something I practice and has really helped me in developing a better life style.  I am sure it will help you improve your physical and mental health.

Health:

1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
4. Live with the 3 E’s — Energy, Enthusiasm, and Empathy.
5. Make time to practice meditation, yoga, and prayer.
6. Play more games.
7. Read more books than you did in 2008.
8. Sit in silence for at least 10 minutes each day.
9. Sleep for 7 hours.
10. Take a 10-30 minutes walk every day. And while you walk, smile.

Personality:

1. Don’t compare your life to others’. You have no idea what their journey is all about.
2. Don’t have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
3. Don’t over do. Keep your limits.
4. Don’t take yourself so seriously. No one else does.
5. Don’t waste your precious energy on gossip.
6. Dream more while you are awake.
7. Envy is a waste of time. You already have all you need.
8. Forget issues of the past. Don’t remind your partner with his/her mistakes of the past. That will ruin your present happiness.
9. Life is too short to waste time hating anyone. Don’t hate others.
10. Make peace with your past so it won’t spoil the present.
11. No one is in charge of your happiness except you.
12. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
13. Smile and laugh more.
14. You don’t have to win every argument. Agree to disagree.

Society:

1. Spend time with your family often.
2. Each day give something good to others.
3. Forgive everyone for everything.
4. Spend time with people over the age of 70 & under the age of 6.
5. Try to make at least three people smile each day.
6. What other people think of you is none of your business.
7. Your job won’t take care of you when you are sick. Your friends will. Stay in touch.

Life:

1. Do the right thing!
2. Get rid of anything that isn’t useful, beautiful or joyful.
3. GOD heals everything.
4. However good or bad a situation is, it will change.
5. No matter how you feel, get up, dress up and show up.
6. The best is yet to come.
7. When you awake alive in the morning, thank GOD for it.
8. Your Inner most is always happy. So, be happy.

How to change your life and become healthier

Continuing to feel the sensation of flight and remain in a high tone? Stress-free throw extra “pounds and inches?” The recipe is! You just need to make ten changes in the daily diet. The fact is that your body is very sensitive to any major changes of this nature, and will answer thanks to careful attention to it.

So, a list of recommendations:

Reduce to zero the use of energy drinks! It contains a lot of sugar and various synthetic additives.

It’s great to drink juices made ​​at home (only without the sugar), it is best to do it in the evening. In the morning a good choice is the lemon juice with two small spoons of honey.

If you want to lose weight, get in the habit of drinking much more water and green tea, your body should get about two liters of carefully purified water per day. Choose a tea that will be enjoyed.

Discard the white sugar, it is absolutely necessary. It is better to replace it with high-quality honey or unrefined sugar (brown – can be found in dietary food stores).

Reduce intake of coffee, which will bring you in the long run only negative consequences. If you are very fond of coffee and not ready to immediately stop drinking it, it’s better to try to alternate with herbal tea or as an alternative to the natural “energy” drinks.

Reduce to a minimum, and even better in principle remove the menu from foods with labels of dietary supplements E: among them, margarine, sausages, candy and some juices.

Reduce the ingestion of red meat and sausage (pork, beef). It is better to buy more fish and seafood. Prefer white meat varieties, especially chicken and turkey.

Include in the diet wild mushrooms, soy, eggs – all suppliers of high quality protein.

These tips will help you to lose weight, greatly increase overall health, improve the tone.

Reclaim your brain

Did you know that the human brain starts slowing down as early as age 30? The good news is that you can speed it up, and improve even your most basic cognitive abilities at any age.

Keep your brain performing at its best with Lumosity, a brain training program consisting of engaging brain games and exercises developed by some of the leading neuroscientists in the country.

What are the benefits of brain training?
The ACTIVE study, funded by NIH, demonstrated that adults can improve cognitive abilities such as memory, processing speed, and reasoning with proper training. The brain is healthiest when it is active and regularly challenged. With frequent cognitive training, the brain performs optimally and maintains its abilities through the years.

In addition to improvements in working memory and attention, Lumosity users have also reported increased alertness and energy, improved ability to remember names and numbers, better concentration, and elevated mood.

Who can benefit from Lumosity?
Adults of any age who want to improve brain performance or maximize brain health can benefit from Lumosity brain games. Our proprietary adaptive difficulty algorithms tailor and adjust the training to the user’s skill level.

University researchers are currently testing the efficacy of Lumosity exercises in children and various specific patient populations.

What is the science behind the program?
The Lumosity brain training program was designed and developed on the basis of existing cognitive training research that emerges from the fields of cognitive psychology and neuroscience. Brain plasticity refers to the brain’s ability to physically reorganize itself in response to the demands placed upon it. The exercises in Lumosity are designed to stimulate the brain plasticity that leads to improved cognitive ability and a healthier brain.

Improve Memory, Speed and Attention:
It can be a challenge to store and retrieve all the information we need to remember, even if it is just for a short period of time. One of the most important types of memory is known as working memory, which is used for temporarily storing and manipulating information. Working memory is critical in many cognitive processes including reasoning, problem solving and language.

Processing speed determines how quickly one can perceive and interpret information, and then begin to act appropriately. Processing speed is considered by some to be a bottleneck to other cognitive processes, and it is therefore a focus of Lumosity training.

The ability to selectively concentrate on the most important information allows us to follow a conversation, drive safely, and efficiently attend to the task at hand.

Cognitive control, also known as executive processing, refers to a set of high-level processes such as decision-making, planning, and suppressing inappropriate behavior. Cognitive control helps align thought and behavior with intentions.

What does the program consist of?
Lumosity consists of a series of engaging online games and exercises. Each exercise is designed to improve a particular area of cognition. You can follow a guided 30 session complete brain fitness course, or you can take charge of your training and directly train the areas that need the most work. You’ll receive detailed information and feedback on your training and improvement.

You can get a 14 days free trial on their website to try the program for yourself.

The secret to a healthy body

The secret to a healthy body is simple and actually not too difficult, but all the same it does take daily discipline. In addition, it doesn’t need to cost you a lot of money. There are five areas of focus that will keep your body in shape, healthy, flexible, and strong. This article will outline the 5 areas to work on and will include a sample weekly workout regimen that you can start using today.

1. Aerobic Exercise. The simplest way to meet this need is walking. Walking is the one of the best exercises for your body. The wear and tear on your joints is lower than jogging. Be sure to start off slower to warm up and increase speed slowly after about 3-5 minutes. To increase the intensity, simply lengthen your stride a bit and speed up your pace. The other strategy for increasing intensity is to increase your speed for short bursts of time. (see workout below) If you prefer, jogging is also good if it doesn’t bother your knees. Just know that walking is just as good if you go fast enough. No big investment needed. All you need is your sneakers, and maybe not even that if you walk on the beach. 30 minutes per day every day has been shown to be the optimal amount of exercise. If you don’t have time all at once, the same benefits are derived even if you break it up into 3 X 10 minute or 2 X 15 minute sessions.

2. Stretching. An important age marker is your level of flexibility. Yoga is a terrific way to keep your body flexible. If you don’t have time for a full yoga session, try to make sure you do 5 minutes of stretching each day after your aerobic exercise. To ensure you get most areas of your body, try a sun salutation, some seated twists, and a hip opener.

3. Balancing. Balance, along with flexibility, is something that we lose with age. Practice this a little bit every day and you’ll be less likely to lose it. Yoga, again, is another great way to build and maintain balance. There are several yoga poses you could use to increase balance. Try one each day. A simple one you can do is to stand on one leg and grab the foot of the other leg to stretch the hamstring in the front of the thigh. As you build your balance over time try to touch your toes with your other hand while maintaining balance. It is helpful to keep your eyes focused on one point. Do this for 15-60 seconds on each leg.

4. Strength Building. You can certainly join a gym and lift weights. But another less expensive option, which is just as good, is simply using the weight of your own body for resistance. The easiest way to do this is to do an hour of yoga a few times per week. A yoga class is great, but to save money, I recommend buying a few different yoga tapes and rotate them. Check out tapes from your local library first to see if you like them before buying, or go to Amazon and check out the reviews to find ones that are highly rated. If you don’t want to do yoga, you can do pilates or try the free online workout regimen prescribed by Dr. Roizen and Dr. Oz of “YOU: The Owner’s Manual.”

5. Deep Breathing. This is very important and here’s why. Your lymph system relies on the contraction of muscles and breathing to move the fluids of the lymph system around the body. Why is this so important? The lymph system “has three interrelated functions: (1) removal of excess fluids from body tissues, (2) absorption of fatty acids and subsequent transport of fat, as chyle, to the circulatory system and, (3) production of immune cells.” So, how do you get your daily dose? Aerobic exercise, yoga, and/or try The Deep Breathing Exercise 2-3 times per day. Here’s how:

13 Healthy Habits to Improve Your Life ( Habit No. 13)

Healthy Habit No. 13: Plan

There is, perhaps, no better word in the English language to better illustrate how you can incorporate healthy habits into your everyday life.
"A little planning goes a long way," says Johnson. "Eating healthy never happens by accident."
For the most part, neither do good fitness, skin protection, healthy teeth, weight loss, and social ties. Many of these habits take effort that need to be scheduled into busy lives.
To eat healthy, for example, it would help to set aside time to draft a menu, make a grocery list, go to the store, prepare meals, and pack breakfast and lunch.

Source: http://www.webmd.com/

13 Healthy Habits to Improve Your Life ( Habit No. 12)

Healthy Habit No. 12: Take a Daily Walk

We already mentioned the merits of exercise in habit No. 5. Now, here's a tip on how to incorporate physical activity into your daily life: WALK.
We're not talking about taking the time out of your busy schedule to work out -- that's important, too -- but infusing life- and limb-saving movement into your waking hours.
"Just move. Pace during phone calls, while you're brushing your teeth, while watching your son's soccer game," says Bryant, noting that every 20 steps a person takes is 1 calorie burned.
An eight-year study of 13,000 people also showed that people who walked 30 minutes daily had a significantly reduced chance of premature death compared with those who rarely exercised, reports the American Council on Exercise.
And there are plenty of opportunities to move those legs:

• Take the stairs instead of the elevator.
• Walk to the store.
• Window shop at the mall.
• Leave your desk and visit your co-worker instead of sending him an email.
• Walk and talk with friends instead of meeting for a meal.

Source: http://www.webmd.com/

13 Healthy Habits to Improve Your Life ( Habit No. 11)

Healthy Habit No. 11: Drink Tea

"Decaffeinated tea is better," says Fleming, noting that the caffeinated variety can be dehydrating, and sugary drinks can lead to weight gain.
There is some evidence that tea may help in improving memory, and preventing cavities, cancer, and heart disease. Fleming says, though, that the overall research is still inconclusive.
"There may well be some beneficial effects of tea, particularly the potential antioxidant effect, but we don't have great data on that right now that is that specific."
However, there's no doubt that a cool iced tea can be a refreshing treat during hot days. Try flavoring your tea with juices, fruits, cinnamon sticks, ginger, and other condiments.

Source: http://www.webmd.com/

13 Healthy Habits to Improve Your Life ( Habit No. 10)

Healthy Habit No. 10: Drink Water and Eat Dairy

Water and milk are essential fluids for good health, but they can also help with shedding pounds.

The body needs water to keep properly hydrated and individuals vary widely in how much water they need. Joints need it to stay in motion, and vital organs such as the heart, brain, kidney, and liver need it to work properly.
If you don't get enough water, the body goes into emergency mode, and clings to every single water molecule it can find, reports the University of Minnesota Water Resources Center. The stored molecules appear as extra weight. The weight is only released once the body gets enough water.
The calcium in dairy, on the other hand, is known to be important for strong bones and teeth. Studies have also shown it can help prevent high blood pressure, kidney stones, heart disease, and colon cancer.
In the weight loss arena, three 8-ounce glasses of low-fat or fat-free milk appear to encourage body fat loss while maintaining muscle mass, according to the ADA. The dairy consumption must be part of a balanced reduced-calorie meal plan.

Source: http://www.webmd.com/

13 Healthy Habits to Improve Your Life ( Habit No. 9)

Healthy Habit No. 9: Snack the Healthy Way

The ADA recommends five or more servings of fruits and vegetables a day as part of a healthy diet. These plant foods can do many things to boost good health, including:

• Reduce the risk of some cancers
• Beat the signs of aging
• Improve memory
• Promote heart health
• Enhance the immune system

One way to incorporate fruits and veggies into your diet is to have them as snacks. "If you can do one thing [to improve your health], concentrate on getting fruits and veggies," says Johnson. "They are low in calories and high in nutrients."
She says baby carrots and cut-up produce make tasty, convenient munchies. Other healthful snacks include low-fat yogurt and nuts (in moderation).
The best time to snack is when you are hungry between meals, says Johnson. But beware: Cravings could easily be mistaken for hunger cues, especially for people who are dieting.

source : http://www.webmd.com/

13 Healthy Habits to Improve Your Life ( Habit No. 8)

Healthy Habit No. 8: Protect Your Skin

Our skin starts to age as soon as we are born and, according to the American Academy of Dermatology (AAD), the best way to protect it and look younger is to stay out of the sun.
The sun has harmful ultraviolet (UV) rays that can cause wrinkles, dryness, and age spots. Overexposure can cause sunburn, skin texture changes, dilated blood vessels, and skin cancers.
Avoiding the sun, however, is not always ideal or practical. To reduce the risk of skin damage, the AAD offers the following tips:

• Always wear sunscreen with SPF 15 or higher.
• Don a hat with a brim and wear other protective clothing.
• Don't deliberately sunbathe.
• Try to avoid sun exposure between 10 a.m. and 3 p.m.

Source: http://www.webmd.com/

13 Healthy Habits to Improve Your Life ( Habit No. 7)

Healthy Habit No. 7: Take Up a Hobby

Look up the word "hobby" in the Merriam-Webster's Collegiate Dictionary, and you will find the definition as "a pursuit outside one's regular occupation engaged in especially for relaxation."
Since they are relaxing activities, hobbies are usually enjoyable. Some people find joy in craftwork, bird watching, sports, going to flea markets, walking in the park, or playing cards.
The joy may help people live healthier and recover better from illness. For one thing, taking part in hobbies can burn calories, more so than just sitting in front of the TV.
In a study of people who had undergone surgery, Jenkins found that people who were involved in hobbies before their operation had better recovery six months later, compared with people who did not have hobbies.
The participants with hobbies tended to have more drive and interest in things and other people, says Jenkins. "It was a more active orientation to life."

Source: http://www.webmd.com/

13 Healthy Habits to Improve Your Life ( Habit No. 6)

Healthy Habit No. 6: Practice Good Dental Hygiene

Flossing your teeth every day could add 6.4 years to your life, according to Michael Roizen, MD, author of RealAge. In his book, Roizen lists flossing as one of the most important daily activities -- along with exercise and quitting smoking -- that could extend life span.
Roizen's calculation may raise some eyebrows, but the idea that oral health is connected to overall health isn't far-fetched.
The mouth, after all, is an integral part of the body. "Teeth have a blood supply, and that blood supply comes from the heart," says Richard Price, DMD, consumer advisor for the American Dental Association (ADA).
Researchers suspect that the bacteria that produce dental plaque enter the bloodstream. They say these bacteria are somehow associated with the inflammation that occurs with plaque that blocks blood vessels and causes heart disease.
Other researchers have found links between oral bacteria and stroke, diabetes, and the birth of preterm babies and those that have low birth weight.
In addition to preventing disease, flossing and brushing can help keep your pearly whites intact for more than just cosmetic reasons. Teeth help you chew food, speak properly, and smile -- which, according to Price, can help you keep your dignity.

Source: http://www.webmd.com/

13 Healthy Habits to Improve Your Life ( Habit No. 5)

Healthy Habit No. 5: Exercise for Better Health

We already know that physical activity has a bounty of benefits, which makes it so puzzling why so many people just don't do it. According to the CDC, more than 60% of Americans do not get regular exercise.
In case you needed an incentive, here is a review of the advantages of exercise, per the National Cancer Institute:

• Helps control weight
• Maintains healthy bones, muscles, and joints
• Reduces risk of developing high blood pressure and diabetes
• Promotes psychological well-being
• Reduces risk of death from heart disease
• Reduces risk of premature death

Studies have also shown a link between exercise and a reduced risk of certain cancers.
Besides its long-term effects, moving your body has immediate benefits, says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. The short-term results of exercise include helping people to think and move better, manage stress, improve mood, and get an energy boost.
The excuses that people often give to not exercise are the precise reasons to exercise, says Bryant. People who say they are too tired or don't have time to workout don't realize that exercise gives people more energy and allows them to be more productive with the rest of their time.

Source: http://www.webmd.com/

13 Healthy Habits to Improve Your Life ( Habit No. 4)

Healthy Habit No. 4: Make Social Connections

Volunteer. Go to church. Join a club. Whatever you do, do it with people. Communal activities are good for your physical and mental health, according to a study published in the March/April 2004 issue of the American Journal of Health Behavior.
It makes sense, says C. David Jenkins, PhD, author of Building Better Health: A Handbook of Behavioral Change. He says social ties have many benefits, including:

• Providing information. You may think for instance your frequent nosebleeds, coughing, and sneezing episodes are trivial, but when a close friend or relative hears of it, he or she may encourage you to go to a doctor. If the symptoms turn out to be a serious condition, the social tie could have saved your life.
• Instrumental help. Friends and family can provide physical support in time of need. They may help with cooking, cleaning, running errands, doing grocery shopping, and driving to the doctor's office.
• Emotional support. Sharing a problem with a trusted person can help alleviate an internal burden. "It's a load off your chest," says Jenkins.
• Offering a sense of belonging. This feeling not only helps reinforce a person's identity, it also assists in preventing and overcoming depression and anxiety.

Community ties also help improve mental functioning, says Fleming. Group activities can help keep the mind active and maintain desirable levels of serotonin -- the brain chemical associated with mood. "Lack of social interaction will [decrease] serotonin levels," says Fleming.

Source: http://www.webmd.com/

13 Healthy Habits to Improve Your Life ( Habit No.3)

Healthy Habit No. 3: Get Enough Sleep

"Your body has to have enough time to rest," says Michael Fleming, MD, president of the American Academy of Family Physicians (AAFP). Otherwise, he says you may find yourself feeling cranky and tired.
This may sound like common sense, but according to the National Sleep Foundation (NSF), more than two-thirds of older adults suffer from sleep problems and many American adults don't get the minimum amount of shuteye needed to stay alert.
Sleep is vital to good health and to mental and emotional well-being. The NSF reports that people who don't get enough slumber are more likely than others to develop psychiatric problems and to use health care services. Plus, sleep deprivation can negatively affect memory, learning, and logical reasoning.
Not enough ZZZs can also be hazardous. More than one-half of adult drivers -- some 100 million people -- say they have driven drowsy in the past year, according to NSF polls. About one out of five of these drivers -- 32 million people -- say they've fallen asleep while driving.
Each year drowsy driving causes more than 100,000 car crashes, 1,500 deaths, and tens of thousands of injuries, reports the National Highway Traffic Safety Administration. The NSF recommends taking a 15 to 20 minute nap. Because it takes about 30 minutes for the caffeine to work, taking a nap while you wait for the caffeine to kick in can help restore alertness.
To avoid the pitfalls of insufficient sleep, make sure to get at least seven to 10 hours of slumber each night. Kids need more sleep, depending on their age.

13 Healthy Habits to Improve Your Life ( Habit No.2)

Healthy Habit No. 2: Add Fish and Omega-3 Fatty Acids to Your Diet


The AHA recommends a serving of fish two times per week.
Besides being a good source of protein and a food relatively low in the bad type of dietary fat called saturated fat, fish has omega-3 fatty acids -- which have been shown to reduce the risk of heart disease.

Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon, are rich in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Foods such as tofu, soybeans, canola, walnuts, flaxseed, and their oils contain alpha-linolenic acid (ALA), which convert to omega-3 in the body. Even though the benefits of ALA are controversial, the AHA still recommends foods containing it as part of a healthy diet.
In addition to their heart-health benefits, there is some evidence that omega-3 fatty acids may also soothe an overactive immune system, says Johnson. Even though this benefit is still being studied, she says there appears to be a link between getting more omega-3s in your diet and reducing allergies, asthma, eczema, and autoimmune disorders.

13 Healthy Habits to Improve Your Life ( Habit No. 1)

Healthy Habit No. 1: Eat Breakfast Every Morning

Breakfast eaters are champions of good health. Research shows people who have a morning meal tend to take in more vitamins and minerals, and less fat and cholesterol. The result is often a leaner body, lower cholesterol count, and less chance of overeating.
"That one act [of eating breakfast] seems to make a difference in people's overall weight," says Melinda Johnson, RD, a spokeswoman for the American Dietetic Association (ADA). She says breakfast can hold off hunger pangs until lunchtime and make high-calorie vending machine options less enticing.
Not only that, researchers at the 2003 American Heart Association conference reported that breakfast eaters are significantly less likely to be obese and get diabetes compared with nonbreakfast eaters.
Another study in the International Journal of Food Science and Nutrition showed that people who consumed breakfast cereal every day reported feeling better both physically and mentally than those who rarely ate cereal in the morning.
For kids, breakfast appears to enhance alertness, attention, and performance on standardized achievement tests, reports the ADA.
To get the full benefits of breakfast, the Mayo Clinic recommends a meal with carbohydrates, protein, and a small amount of fat. They say that because no single food gives you all of the nutrients you need, eating a variety of foods is essential to good health.
Yet, even with so much scientific support that breakfast does the body good; many people still make excuses not to eat in the morning. They include not having enough time and not feeling hungry. For these people, Johnson suggests tailoring breakfast to the day.
"When I'm getting ready in the morning, I don't really want to take the time to eat breakfast because that would mean sacrificing sleep," says Johnson. "So I bring my breakfast with me, and I know I have an hour when I'm reading emails in the office when I can eat it. By that time, I'm hungry because I've been up for almost a couple of hours."