Top Tips for a Good Night’s Sleep

1. Stop working – at least an hour before you go to bed.
2. Make your bedroom calm- and as comfortable as possible.
3. Go to bed at the same time- each night
4. Be active during the day-but avoid exercising late at night.
5. Don’t read or watch TV in bed.
6. Once you are in bed – if you are not asleep, get up and read until you are tired enough to try to get off to sleep again.

Exercise and Weight Loss

1. Playing golf- 110 calories
2. Horse raiding- 120 calories
3. Walking the dog- 125 calories
4. Housework- 135 calories
5. Gardening- 160 calories
6. Gym workout- 160 calories
7. Dancing- 170 calories
8. Aerobics- 170 calories
9. Cycling- 240 calories
10. Swimming- 250 calories
11. Jogging-280 calories
12. Tennis-300 calories.

Vitamin and mineral supplements in your 20s. (for women)

1. Multivitamins- if you have heavy periods, have been anaemic , you may benefit from a daily multi vitamin with iron. 

2. Folic acid – if you are thinking of starting a family, take a folic acid supplement (400mg a day) from before you conceive until you are 12 weeks pregnant. 

3. Calcium and vitamin D- if you are a vegan or do not eat dairy  products, you may needs calcium and vitamin D supplements.

Top 10 Good Habits For Life

1. Eat a balanced diet- include five servings of fruit and     vegetables
2. Maintain a healthy weight – calculate your body mass index (BMI)
3. If you smoke, stop.
4. Moderate your drinking.
5. Drive carefully
6. Get a good night’s sleep – sleep deprivation affects your mood, productivity, relationships, and safety.
7. Practice responsible sexual behavior – if you don’t want to get pregnant or contract an STI.
8. Brush and floss your teeth routinely – good oral hygiene protects your overall health, not just your teeth.
9. Drink 2-2.5 liters of water per day. 
10. Protect yourself from the sun – always wear protective clothing and sunscreen.

Leading causes of death for women in their 20s

1.  Accident
2.  Suicide and injury 
3.  Cancer 
4.  Addiction/ substance abuse 
5.  Homicide 
6.  Cirrhosis/ liver disease 
7.  Epilepsy 
8.  Ischemic heart disease 
9.  Cerebrovascular disease 
10. Congenital malformations.

Protect Your Immune System

1.  Eat a balanced diet

2.  Deal with your stress

3.  Take time out to relax

4.  Don’t drink too much alcohol- it will depress your immune       system

5.  Stop smoking

6.  Get enough rest

7.  Keep smiling

8.  Wash your hands regularly

9 Essential vitamins

-          Small quantities of vitamins are needed by our bodies in order for them to work efficiently and resist illnesses.  

1.       Vitamin A – strengthens the immune system. (Dairy foods, beta carotene found in yellow and oranges food such as carrot)

2.       Vitamin B1 – converting carbohydrates into energy. ( raisins , eggs, wholegrain bread, branflakes)

3.       Vitamin B2 – help us to keep eyes, skin, and nervous system healthy. ( rice, mushrooms,   semi-skimmed milk, eggs )

4.       Vitamin B6 – allows the body to store and use energy from the food we eat. (Chicken, turkey, cod, peanuts).

5.       Vitamin B12 – per events anemia, help maintain a healthy nervous system, and relieves irritability. (lamb,  salmon, cheddar cheese, eggs )

6.       Vitamin C – increase the body’s resistance to infection and free radicals. ( oranges, red pepper, steamed broccoli ) 

7.       Vitamin D – vital for strong, healthy bones, and for the absorption of calcium. ( herrings, mackerel, salmon, and eggs)

8.       Vitamin E – protects from the free radicals damage and keeps the skin, nerves, and muscles healthy. (Sunflower seeds, peanuts, almonds.)

9.       Folate – breakdown proteins in the body and helps prevent birth defects in newborns babies. (steamed broccoli, peas, chickpeas).