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Kickstart Your Health

>> Friday, January 8, 2010

Been focusing a lot on personal finance and investments. Think its time to remind ourselves the importance of good health.

A new year demands a new beginning and where better to start than with your health. Small changes to your habits can lead to a healthier life.

1. Have sufficient sleep

Sleep is crucial for rest and restoration of the body, and important for our emotional and physical well-being. Sleep deprivation can affect brain function and mood, as well as increase risk of heart disease, weight gain and depression.

Most adults need seven to eight hours of sleep every day. Target a fixed time to sleep and have a routine to be in bed by that time.

2. Vitamin D Goodness

Many Singaporeans may be lacking in Vitamin D. Vitamin D deficiency may lead to brittle bones disease. Low levels of the vitamin can make you grouchy, too.

Just spending 15 to 20 minutes out in the sun each day will help you get a good dose of Vitamin D.

3. Switch to Whole-grains

Consuming whole-grains has been shown to lower the risk of developing chronic illnesses such as heart diseases, diabetes and certain cancers. Wholesome grains could help trim that expanding waistline, too, as they help you feel full faster and for longer periods, so you don't overeat.

Switch from refined carbs such as white rice and noodles to whole-grains. A daily intake of two to three servings of whole-grain foods - including brown rice, whole wheat spaghetti and wholemeal bread - as part of a daily five to seven servings of carbs.

4. Keep Your Hands Clean

Proper hand washing, using good old soap and water, reduces the germ count by at least half. A thorough 30-second hand washing gets rid of about 99 per cent of the germs on your hands.

5. Take A Walk

Moderate-intensity exercises such as brisk walking, golf and Pilates may be as beneficial as vigorous workouts.

At least 30 minutes of moderate exercise five times a week.

6. Dental Care

The mouth is really the window to one's health. Certain oral bacteria may even increase the risk of stroke and heart attacks.
On top of brushing twice daily, adults should at least floss once a day and use an antibacterial mouth rinse twice daily.

7. Get Vaccinated

Vaccinations help protect older adults - who generally have weaker immune systems - against infections. Plus, some vaccines have to be renewed regularly, such as the tetanus shot, which should be given every decade.
8. Have Fun

Keeping your emotional health in check is just as important.

Set aside half a day each week to do something that will "cheer you up" no matter how busy you may be.

9. Health Screenings

Chronic diseases such as high blood pressure or Type 2 diabetes often have little or no symptoms until it is too late.

Staying current with health screenings can nip them in the bud early on.

10. Kick Bad Habits

Stop smoking and excessive drinking. Period.

It is always easy to shift the blame of lifestyle to external factors like a lack of time. But committing to small lifestyle choices like the above can help to keep your body healthy. We owe it to our body. The one suffering the chronic discomforts eventually will be yourself and you will have no one to blame but yourself.

Live healthy to enjoy your wealth.




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To promote the education of individuals for the need to have a healthy lifestyle and wealth management through proper financial planning, particularly in investments.

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