by clicking the arrows at the side of the page, or by using the toolbar.
by clicking anywhere on the page.
by dragging the page around when zoomed in.
by clicking anywhere on the page when zoomed in.
web sites or send emails by clicking on hyperlinks.
Email this page to a friend
Search this issue
Index - jump to page or section
Archive - view past issues
Lifestyle : My Health - 2011
1HERSA1 0020 AG4405799AA-250911 Australian Made & Owned At Juniper we believe beauty is about Juniper Australia is a professionally recommended organic skincare range for the whole family. Visible results for all skin conditions including extremely sensitive and acne prone skin. Juniper range includes skin, body, hand and nail treatments without side effects. Certified organic ingredients sold exclusively by beauty therapists and health practitioners. pure organic skincare P 02 9979 1664 firstname.lastname@example.org www.juniperaustralia.com.au The Yoga House The Yoga House College of Therapy Yoga & Zen Shiatsu Broaden your Career Opportunities in Health & Fitness Become a Teacher of Therapy Yoga Cert IV and Diploma Programs with Lisa Masters & Professional Team Nationally Accredited Courses with Flexible Study Programs BOOK ONLINE NOW www.teachyoga.com.au Call 9817 0078 for April 2012 prospectus $19.95 INCLUDING P&H email@example.com E-MAIL your intrest or CALL 1300 180 599 CLEARANCE SALE SAVE Confidence SYSTEM $60 co With winter hibernation behind us, it’s a good time to reassess the state of our minds and bodies. Bronwyn McNulty looks at 20 things you can do to improve your health. Spring back into action H2O so superior The body needs between 1.5 litres and 2 litres of fluid a day but if you are drinking soft drink, fruit juice or hot beverages, you are probably also consuming lots of sugars, additives and/or caffeine. ‘‘Make water your main drink,’’ the senior nutritionist at Nutrition Australia, Aloysa Hourigan, says. ‘‘Being well hydrated is very important for good health.’’ Move it Exercise is the one factor found to help prevent every major chronic disease in Western society, naturopath Amanda Haberecht says. ‘‘Cancer, heart disease, diabetes, autoimmune disease, mental- health diseases: exercise reduces the risk and severity of all of them,’’ she says. ‘‘It’s also linked to longevity. The more muscle tone you lose, the unhealthier you are going to be.’’ Be positive A review of more than 160 studies of human and animal subjects, published in the journal Applied Psychology: Health and Well-Being, found happy people live longer and enjoy better health than their less- happy counterparts. ‘‘Feeling positive about your life – not stressed, not depressed – contributes to both longevity and better health among healthy populations,’’ Ed Diener, the review’s author and professor emeritus of psychology at the University of Illinois, says. Get some zeds Adequate sleep is necessary for optimum learning and memory, metabolism and weight control, safety, immunity, mood and cardiovascular health, according to the Harvard Women’s Health Watch. ‘‘Sleep is when your body detoxifies and regenerates, so it’s vital,’’ Haberecht says. Eat well Choose healthier ingredients and cooking methods. Slow food, seasonal, local, organic and wholefoods are best, the professor of complementary medicine at RMIT University, Dr Marc Cohen, says. ‘‘Put less garbage into your body by eating [fewer] packaged foods and more fresh, seasonal food,’’ he says. ‘‘You will consume less fat, sugar, salt, chemicals, preservatives, additives and colourings.’’ Get up, stand up Do what you can to reduce sedentary behaviour. The national education manager at the Fitness Institute of Australia, Paul Batman, says sitting could become one of the biggest public health risks after smoking. ‘‘The body was designed to run and walk,’’ he says. Do sweat it Do some regular cardio of moderate to vigorous intensity, Batman says. ‘‘ You need to sweat. It’s important because cardio recruits slow-twitch muscle fibres, which are really important for glucose clearance, to decrease diabetes, [to prevent] metabolic disorders and to clear cholesterol.’’ Lift your game ‘‘When you do weights, you work your faster-twitch fibres, which are important for your lean body mass,’’ Batman says. He adds that it doesn’t matter what weights you use; be they in the gym, body weight or building materials.’’ Manage stress Limit the amount of tasks and responsibilities you take on. The author of Change Your Thinking (ABC Books), Sarah Edelman, says: ‘‘Make sure you give yourself some relaxation time. It’s OK to put your own needs first sometimes so you don’t overcommit, feel burnt out or resentful. Also, don’t waste energy focusing on things beyond your control.’’ Share your feelings ‘‘If you share pain, it decreases and if you share joy, it increases,’’ Cohen says. ‘‘Bottling up feelings is bad because they will find an outlet that you can’t control. It’s much better to find an outlet that you can control by sharing them.’’ Don’t skip breakfast Without it, your metabolism won’t get the kick-start it needs each day and your brain won’t get the glucose it relies on for energy. ‘‘Your metabolic rate drops while you are sleeping and if you don’t eat breakfast, your metabolism will run a bit slower for the rest of the day,’’ Hourigan says. Enjoy your food In our busy lives, it’s tempting to gobble meals while doing other things 20 SUNDAY, SEPTEMBER 25, 2011 THE SUN-HERALD my health SPECIAL REPORT
Taste of Asia
Sydney, The Harbour City 2011