Category Archives: Hygiene & Sanitation

Regular Exercise

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Don’t you envy those who eat a lot and never seem to put on an extra ounce whereas you have to count your calories to watch your weight? Perhaps you have tried various means to lose weight. You may have spent thousands of dollars on slimming courses or slimming pills without an inch of difference to your waist. Some may even work towards maintaining the right BMI (Body Mass Index) but with disappointing results.

Fitness experts are saying, ‘maintain a regular exercise routine.’ “As if I don’t know that?” you may retort in exasperation. Yes, it is not something new but what follows may be the key to a slimmer you.

According to fitness experts, one should work towards building muscle and reducing fat. A decrease in body fat and an increase in muscle mass will make one not only look better and healthier but feel stronger and more energetic. This is because as one builds muscle, fat is being burnt up.

So do not procrastinate! Begin excising anywhere, anytime. You need not confine yourself with weightlifting to increase your muscle. Work on things you enjoy doing – gardening, walking, jogging, cycling and even housework. The idea is to keep moving your body because as you do, fat is being burnt up and muscles are being firmed up.

Natural Ways to Keep You Energetic All Day

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We always hear complains about our friends getting tired just when they were going through only half a day. Is it really true that getting natural, free flowing energy that’s constantly there all day really difficult? People are relying more and more on energy drinks and chocolate bars without thinking twice about the dangers they can bring. Perhaps now, with these natural tips on keeping your body energetic all day, you can get rid of those energy bars.

Soak in some sun

The benefits of sunlight are often times not being given enough attention; too many of us feel that the hot sun can only bring dangers to us. Sunlight increases the oxygen content in human blood and also enhances the body’s capacity to deliver oxygen to the tissues, which is what your body does when you’re exercising! The sun has a good effect on your stamina and fitness.

Get up right away when your alarm clock goes off

This is usually the first struggle of the day- and quite possibly, the hardest. Resist the urge to stay in bed to continue your sleep and immediately get up when you’ve opened your eyes. The longer you stay in bed, the more tired and sleepy you will feel.

Move around

Before you even get out of bed, flex and point your foot to activate your feet muscles, this can immediately wake your body and get you ready to spring out of bed. After getting out bed, do some stretches and walk a few steps before continuing your daily ritual and you would feel fresh to start your day.

Coconut oil

Add coconut oil to your meals. The triglycerides in coconut oil are a source of energy that can supply energy to your body even faster than caffeine. If you cannot afford the time to add coconut oil to your cooking, simply replace your favourite snack with something that contains coconut ingredients in them.

Proteins for breakfast

Eating food that is rich in protein can help you go a long way for a day. This kind of food is best eaten during breakfast as the protein can help to rev up your body and provide the energy needed to start your day.

Sleep in early

Sleep 45 minutes earlier than your usual bedtime on Monday to Friday. During weekends, you can add a few more hours to your bedtime. This is to ensure you get plenty of rest from day to day.

Keep yourself dehydrated

Drink plenty of fresh water. Drink water until you feel like you cannot drink any more, water is a major part of our body and any activity that requires physical stamina feels better when you’re hydrated. Besides, water doesn’t only make you feel better physically; it can increase your concentration and even improve short-term memories.

With these seven tips, you can now enjoy your day with the best performance! Let’s go!

Sleeping Hygiene

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Generally, we know that sleeping is important to our health and it helps to refresh after a day of work. But when one suffers from allergies, sleeping can be a less-than-refreshing experience. This problem is usually causes by everyday dust to more serious one are like bed bugs. Unhealthy sleeping habits can lead to serious health issues and you probably don’t want to suffer from these. Fortunately, there are some simple solutions to eliminate these annoying allergies without spending much penny on purchasing extravagant bed.

Firstly, always check the humidity. Humid air is the best breeding ground for dust mites and that’s the main factor of allergy. If the bedroom humidity level is greater than usual, you probably want to take a quick action to solve it. Try to use an air – conditioner in your bedroom as it helps to make your room ‘dry’.

Secondly, wash your bedding regularly. This is to ensure your bedding always clean and flawless. If this method doesn’t work so well, you may want to try to wash it with boiling water and even use special detergents which work on improving allergy problem.

Lastly, make sure your room is clean. Besides keeping your bed unblemished, you should also keep your room hygienic. Vacuum your room frequently to help prevent the formation of dust bunnies. Besides regular vacuum, you should spend some time on every few weeks to clean the ‘hidden spot’ around the room. These areas are those that not easily cleaned by regular vacuum, which are behind or below of the furniture. A flawless and germ – free environment can help you sleep better at night.

Walk of Life

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For the average busy city dwellers, there is an easy way to keep in shape which is also accessible, affordable and can accommodate even the busiest schedules – it is walking. It is also the No.1 fitness activity for adults. However, many people don’t realise that the walking that they already do each day is a positive step to help them get fit. Medical studies at Stanford Scholl of Medicine have found that walking helps to reduce body fat, lower cholesterol and blood pressure besides increasing flexibility and mental well – being.

It is widely recommended that adults take 10,000 steps a day, the equivalent of about 8km which can be achieved by walking 30 to 60 minutes at one time or in multiple 10 minute increments over the course of the day. Walking is also a key component of many fitness plans, which is supported by many fitness experts, including the trainer – to – the – stars Ramona Braganza, who helped shape some of the hottest bodies in Hollywood, from Jessica Alba to Halle Berry. “For me, being fit is a lifestyle. I would be bored if I just go to the gym every day. That is why I always recommend walking to my client as a great form of exercise. Adding a few easy things to your daily routine can help you make sure that every step counts,” Braganza said.

In theory, losing weight is easy to achieve. All we need to do is to burn more calories than we take in and the result is we will lose weight. However, in practice, losing weight is difficult. For many people, the cycle of dieting, losing weight and eventually gaining it back is all too familiar. The problem with diets is that they are contradicting common sense and centuries of human history besides being rarely effective in the long run. Good diet must be combined with exercise such as walking to be really effective. Walking one mile (1.6 km) will burn up at least 100kcal of energy. Walking 2 miles (3.2 km) a day, three times a week, will help reduce weight by approximately one pound (0.5 kg) every three weeks. Another benefit of walking is that walking alters your body’s fat metabolism so that fat is burned up instead of sugars. This will help you lose weight.

A question often asked is “How fast should I walk?” The answer appears to be “As fast as you can without losing the ability to hold a conversation”. In other words, walk at a pace that is brisk but does not prevent you from talking to a friend in a normal manner. This is sometimes called the “talk test”. Walking should be an aerobic exercise. Aerobic means that exercise is carried out at a comfortable pace to ensure the muscle that have sufficient oxygen available. If you’re gasping for breath, you are doing an aerobic exercise. Regular aerobic exercise done three times a week for 30 minutes or more will result in increased levels of fitness and aerobic capacity. The bottom line if you want to lose weight is: start walking today and walk every day and you will lose weight!

Choose the Right Pillow

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A good night’s sleep is an important part of staying healthy. When we sleep, our body refreshes and repairs any damaged cell, and brings us another wonderful day with a perfect body. But do you know that many people have difficulty in falling asleep? This is commonly called insomnia or sleep disorder, and you might be one of them! Environment in the room seems to be so comfortable and calm while the temperature is perfect to fall asleep but it still don’t work for you. Have you ever realized that all these problems might just begin with what beneath your head? Yes, it’s your pillow! Choosing the right pillow is so important to keep your hibernation going smoothly; it can enhance the quality of your slumber.

Finding the best pillow that suit your sleeping needs depends mostly on you. First you will want to decide how many pillow you need to sleep comfortably and secondly the characteristics – size, type, shape, and the material that you would feel delightful.

While deciding the characteristics of the pillow, you may want to concern about how do you sleep. There are various sleeping positions, whether you sleep on you back, on your stomach or you’re a side sleeper. If you sleep on your back, you may consider about a memory foam pillow as it does help to relieve shoulder and neck pain with the special material that helps to support your head and neck in your shape. For those who sleep on the stomach, you can purchase a softer pillow to help reduce pressure and relive some of the strain while you twist your neck through the night.

In conclusion, choosing the best pillow is not about how costly and luxury it is but is how you feel about the pillow. Always pick the one that makes you feel the most comfortable. In addition, you may spend some time on picking the colour while the right colour will definitely make you feel better to sleep with your lovely pillows.

Right Bedcovering for You

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There are many choices nowadays when you come to decorating your bed. Picking the right bedcover not only jazz up your entire bedroom, but eventually improve your emotional activities. Before purchasing any of these attractive bedcover, always know what the size of your bed is. No one wants a great size cover for small bed and small size cover for a big bed. Even worst, the wrongly purchased covers will just be neglected in your garage and cover with a thick layer of dust. Simple measurement system nowadays makes your purchasing easier, whether is king, queen, single, or single deluxe.

Besides buying the right size, you will want to concern about the appearance of the bed cover. Bedcover comes in various designs and colour. Some design might seem very charming, but it is not always the right one for your room. You will want to consider about the colour of the wall, or the wallpaper and even the floor. If your wall is light blue, you can choose a design with light and dark blue to fit in the room. With this combination, you will feel the room itself and the bed bears to be together. In addition, pick a calm colour will improve you sleep at night.

Attention should also be given to the quality of the bedcover. Different type fabric gives different pleasure. Cotton is the most well – known choice, but you can also go with satin, flannel and silk. Flannel is curtained comfy during the winter. For making your bed a luxury one, you can go for silk or satin sheets. However, special care may be required with silk and satin sheets. Most importantly, feel these fabrics with your skin and choose the one that give you more comfort and pleasant.

Beware of Bed Bug!

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If you have been waking up in the morning with little red spots on your body, then you might be the victim of the little monster in your bed. Bed bug love dining on human blood and although you don’t feel any pain when it bites, but these red spots can be a sore and itchy one. Bed bugs can carry diseases, but are not known to transmit them to humans. While some sources claim that bed bugs are to blame for the spread of leprosy, Q-fever, oriental sores and brucellosis, these cases are poorly documented. The greatest risk posed by bed bugs is the irritation of bites or the psychological concerns resulting in lack of sleep and stress. Definitely, you don’t want any of these happen to you and your family, so let’s take a look at how to detect bed bug and some simple ways to get rid of it.

Beg bugs are very tiny and extremely difficult to detect. However, evidence of a bed bug infestation may be found in bedding and on mattresses. Live bed bugs leave clusters of dark brown or black spots of dried excrement on infested surfaces. Bed bugs also exude a subtle, sweet, musty odour. Besides that, you are able to sign the infestation of bed bugs by observing the red spots on your body, mostly found on the torso. These red marks are small and will usually have a dark red centre. Of course, you can also tell there are bed bugs if you found some tiny blood spots on your bedding as you accidentally squashing of a well – fed bed bugs when you moving around throughout the night.

Bed bugs sound horrible and are not an easy task to get rid of it. Try some simple solution first before consulting a professional exterminator. You can wash your bedding in a boiling water or even better if it reaches 120 degree Celsius or more. Furthermore, vacuum often and dispose of the collected debris immediately. Chemical treatment is always the most effective ways to eliminate these tiny beasts, but they should only be used by a professional. Make sure you are under the consultant of professional before using these dangerous chemicals.