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).

Five Essential Minerals.

Minerals promote muscle activity, keep cells and nerves healthy, and help the body to repair itself. The recommended daily allowance (RDA) of five key minerals are given below.

1.      Calcium – for strong bones and teeth. Good sources ( cheddar cheese, low-fat yogurt, semi-skimmed milk, tofu, broccoli )

2.      Iron – important for the manufacture of red blood cells. Lack of iron can lead to tiredness. ( Red kidney beans, calves’ liver, dried apricot )

3.      Zinc (helps maintain a healthy immune system. ( prawns, oysters, calves’ liver, wholemeal bread) 

4.      Potassium – promotes muscle activity and nerve function, and prevents cramp. (Bananas, avocados, red kidney beans.)

5.       Magnesium – for healthy nervous systems. ( nuts- almonds, steamed spinach, wholemeal bread.)

Venus and Mars: the Brain and Intelligence

Are women better then men at multitasking but not as good at reading a map? There’s no doubt that men and women have differences in behavior. Here we’ll look at some of those differences and discuss the theories surrounding them :

     The brain-where women are different

-          The human brain contains some 10,000-15,000 million nerve cells called neurons, and 1million billion synapse ( the connection between of nerve cells )

-          Women have slightly smaller brains then men.

-          The frontal lobe- plays a major part in making judgments, planning future actions, and in language. Women have far more cells here than men.

-          The hemispheres – two halves of the brain probably work differently. The left side helps us think analytically, while in the right sides helps us look at thinks as whole, involving the value of judgment and emotion.

-          The corpus callosum – transfer information between both halves of the brain. Women have a bigger corpus callosum then men, which may the fact that women score better on test of thought fluency and speech.

-          The limbic system – bigger in women affects our emotions.

-          Grey matter and white matter – processing information (grey matter), white matter- enabling us to carry out various tasks. Women tend to have far more white matter then men.

A Woman's Top 3 Needs

“I want to be loved. I want to not only know I’m loved, I want him to tell me and show me that”

“I want to talk and know that he’s hearing me. Sometimes I don’t want an answer; I just want to process”

“I want him to be there for me and the kids. I want us to be his top priority.”

“I want to be his soul mate”

“I want to hear about his day, and I want him hear about mine..and care!”

“I want to know he is thinking about me during the day”

The women’s three basic needs are, in this order: affection, honest, open communication, commitment to family.

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