TO KEEP YOURSELF FEELING & LOOKING HEALTHY

START YOUR DAY WITH BREAKFAST.

The evidence linking a hearty breakfast and a healthy

body and mind keeps mounting: Earlier this year (2013), Israeli scientists put ninety three overweight women on a 1,400-calorie daily diet, afterwards they told one group to eat half of those calories at breakfast and the other to eat half at dinner time. Of the people eating big breakfasts in the morning lost an average of 10 pounds more than those who ate large dinners. In addition they also had lower levels of fats in their blood and better blood sugar levels, reducing the risk of heart attack and type

2 diabetes.

RELAX YOUR BRAIN AND BODY

Stress is a subtle but dangerous part of our lives, try to ease it with soft and soothing sounds. Make sure that this sounds is the right kind of sound, soft, classical, choral music or listen to the natural sounds all around us, the ocean laps at the sandy shores, the birds singing from the tops of trees, or the wind blowing through the trees. It has been proven that individuals whom have listened to the water rippling at least three times a week for one hour producing the lowest amount of the stress hormone cortisol. This hormone has been associated with type 2 diabetes and more seriously, heart disease. Here you are in Ao Nang, a beach town so take advantage of this and head to the beach close your eyes and listento the ebb and flow of the ocean as the day slowly passes you by, forget your worries and try to relax.

Reduce salt intake; salt but more importantly an increase of sodium in your body can lead to a reduced cardiovascular function, higher blood pressure levels as well as type 2 diabetes. It is recommended by the AHA to consume an average of 2.3 grams of sodium per day, while even less is better

EXERCISE MORE

One of the best things to incorporate into your daily planswhich can help anyone and everyone with a range of general health concerns such as blood pressure, stress maintenance, mental processes and the general ‘feel good’ effect. Exercise doesn’t have to be a huge commitment either, only 1-2 hours per week can be enough to maintain all your organs and oxygen levels throughout the body. Try to go for a walk or jog on the beach. The more active you are the better you will feel and treat those around you.