Be Smart With Your Clothing
Do not bring more clothes than you need, because you will probably want to buy something along the way and you will have no room in your bag to store it. Moreover, on vacations, and exotic places especially, where you go to the beach to relax and swim most of the time, you will not have to worry too much about wearing the same outfit more than once. Always pack a lot of underwear, enough everyday clothes, maybe some elegant attire and at least one raincoat because weather in tropical paradises can be unpredictable. Use comfortable shoes for the day (such as sneakers or flip-flops), and adequate and multipurpose footwear for the evening.
Pack the Personal Items Wisely
Make your Own First Aid Kit
Do not take all medications that you have in your medicine cabinet. Instead, stack on pills or remedies against nausea and pain medications. Remember that many airlines restrict the transfer of drugs. You can also bring some bandages and antibacterial solutions as well as bug bites ointments. It is important to have your own first aid kit at hand without going overboard.
Be responsible in Vacation Preparations
Do not Forget The Essentials
It is very important to pack the essential items first. These include the identity card, passport, cash and credit card. Carrying around an identification card that has your name, country of origin and medical data, such as your blood type and allergies information wherever you go is a smart move for preventing any unfortunate events. That way you can leave your passport in the hotel without problems.
Remember, you can always get enough information on the destination you are travelling to and hotel you are going to stay in by checking the experiences other people had online. That way you can definitely know what to expect which will significantly help with your packing. Moreover, look up the weather forecast for your exotic place and the time period you are going to be there just to make sure whether you would need more long-sleeved shirts in your luggage or not.
Guest Post By PETER MINKOFF
Now that the Easter break has come and gone, we'll probably still feel a little sinful that we have chocolate left over, and even more guilty for continuing to indulge. We needn't fear. Despite having a rich and illustrious history dating back to Ancient Mayan times when it was renowned for its healing powers, chocolate has learnt itself a bad reputation as one of the nation's guilty pleasures. And yet scientific studies have proven time and time again that perhaps the Mayans were onto something because, when eaten in moderation, good quality chocolate (that's dark chocolate consisting of 70% cocoa or more rather than the milky, sugary variety) can actually have a number of health benefits for mind, body and soul. If you want to enjoy a guilt-free Easter, here are just a few of the reasons why your dark chocolate eggs could be good for you.
It's good for the heart
A number of studies have shown a link between chocolate and good heart health. This is thought to be linked to the properties of the flavonoids found in the cocoa bean that can help reduce inflammation and also reduce clogging of the arteries leading to lower cholesterol, lower blood pressure, lower risk of stroke and consequently a lower risk of cardiovascular problems. One study carried out in Norfolk showed that out of 21,000 people tested over a period of 11 years, out of the group who consumed the most chocolate, only 12% developed heart problems in comparison to 17% of those who avoided chocolate.
It helps you diet
Yes, really. Because in a society where we are constantly presented with ideological representations of 'the perfect body image' it can sometimes feel like the only way to meet this expectation is to cut out anything remotely bad for you altogether. But by depriving yourself of the things that you enjoy, you increase the likelihood of eventually cracking and bingeing on it. Incorporating a sensible amount of 'treats' such as chocolate into your diet is a much more sustainable way to maintain a healthy diet where balance is key. Not only this, but studies suggest that savouring two squares of dark chocolate shortly before a meal can actually mean you won't eat as much – the chocolate sends signals to the brain that tell you you're full and therefore reduce appetite.
It improves cognitive function
Chocolate is also thought to aid with cognitive function and go some way to protecting the brain from age-related memory loss. Once again this is thought to be down to its anti-inflammatory properties which increase blood flow to the brain also keeping you alert, focused and improving problem-solving ability. Because it is loaded with antioxidants, it also helps protect the brain from free radical damage which can also cause premature ageing and other types of brain disease.
It helps fights diseases
On the subject of antioxidants, did you know that dark chocolate can contain more antioxidants than blueberries? This, alongside the healthy dose of minerals such as iron and zinc, helps strengthen the body's natural defences making you less susceptible to nasty bugs and viruses. It is thought to increase insulin sensitivity which may delay the onset of diabetes and early research on artificially induced cancers indicates that the antioxidants present in dark chocolate may even slow down the rate of tumour growth.
It makes you happy
Chocolate is known as one of the ultimate comfort foods and there's a good reason for that: it is packed with feel good endorphins that have a calming effect on the body. Not only do they improve mood but they reduce stress and anxiety. It contains compounds such as tryptophan which is similar to serotonin – the ultimate 'happy hormone' which floods us with a sense of positivity and happiness. It also contains the same sort of compound that triggers the warm, fuzzy sensation of being in love within our brains. And in addition to all of this, some studies have shown a link between consuming chocolate and pain relief so you can see why chocolate can be a popular craving for women suffering from PMT or anyone who is feeling a little down in the dumps.
Throw out your old junk
Whether this is figuratively or metaphorically, getting rid of the things that don't serve you can be a great first step in reclaiming a happier, healthier you. Perhaps you have a bad habit that you'd like to quit (smoking or drinking too much during the week) or maybe you have negative attitudes or past resentments that clogging up your mind and sapping your energy. Maybe your job isn't fulfilling or your relationships have gone stale. Spring is a great time to take stock of your life, analysing the changes that need to be made in order for you to progress and grow.
Spring is a fruitful season and the perfect time to exchange stodgy, winter warmers for light, fresh meals that are packed with vitamins and minerals. Fresh superfoods such as berries, spinach and asparagus come into season and there'll be an influx of fresh fish and eggs as the days become longer and lighter. Make the most of these nutritious food types – together they contain a powerful combination of vitamins, minerals and antioxidants that can transform the way you look and feel, inside and out.
After a long winter of being holed up indoors, many of us are itching to get outdoors in the warm spring sunshine and watch the beauty of a brand new season unfold. Outdoor exercise such as jogging or sports is great for your physical health (improving cardiovascular health and muscle strength) but it can also improve your mood. The physical exertion get blood pumping and increases the production of the body's natural feel good hormones – not to mention restoring your depleted levels of vitamin D! Studies show that just having contact with the soil is enough to make you feel calmer and happier due to the absorption of electrons found in the earth.
Renew your routines
As the seasons shift our routines tend to change. Winter lends itself well to early nights and time spent indoors, but as we head into spring it could be time to shake up your routines and try something new. The smallest of changes to our daily lifestyle can motivate us, but since spring is a season of growth, why not stretch yourself by learning a new skill, starting a class, volunteering or beginning a project. Not only will this broaden your mind and enhance your abilities, but it will improve your self confidence and give you the chance to meet new, like minded people. All of these things open up new opportunities. Embrace them and the possibilities they bring with them.
Spring clean your soul
It's very easy for nervous energy to creep into our lives through the stresses and strain of the daily grind. This can manifest itself in many ways and ultimately lead to us becoming unhappy and unhealthy. In keeping with your resolve to shake up your routine, why not try and factor a meditative session into your day in order to nurture your spirit, cleanse your mind and promote feelings of inner tranquility. Yoga, pilates and mindfulness meditation can all help you to achieve this and studies show that 20 minutes of meditation per day can help promote physical and mental wellbeing as well as reducing your chance of heart disease.
Although this article focuses on spring cleaning yourself, cleaning up your personal space in a more literal sense can also benefit your mind. Clutter and mess can overwhelm us, making us feel stressed and out of control so throw those windows open, and get spring cleaning in the more traditional sense. When your home is clean, fresh and devoid of the things you no longer need it will feel like a far calmer place to be.
Foods you eat have a big impact on your overall health and wellbeing. Did you ever wonder why your doctor recommends healthy diet or tweaking eating habits whenever you have an appointment? They don’t do it because it’s something they just “have to say”, it’s something that is extremely important for your health. Everything you take into your body can help you preserve or improve your health, or it will deteriorate it if you are addicted to junk food. The power of healthy diet goes beyond improvement of immune system; it can also help you fight cancer. How? What foods can aid in fighting cancer? Answers to these questions are below.
Cancer and nutrition
Back in time, people didn’t have medications or painkillers to alleviate the pain. Also, there were no doctors to conduct necessary tests, make a diagnosis, and propose adequate treatment. To stay healthy, they relied on healthy foods. To these people, the food was more than a fuel for the body to increase energy levels and banish the hunger, it was also a medicine. Numerous studies have confirmed the link between diet and cancer and scientists are still working on other studies to inspect this relationship thoroughly and create new ways of treating cancer.
For example, Maryam Farvid a fellow at the Harvard School of Public Health conducted a study which discovered that healthy diet high in fiber can prevent breast cancer. Findings, published in the journal Pediatrics, were based on long-term study which included 44,000 women who were surveyed about their eating habits in high school.
Participants of the study also had to complete questionnaires about their eating habits every 4 years. Results of the research showed that women who consumed high levels of fiber had 24% lower risk of developing breast cancer before menopause. The lifetime risk of developing breast cancer in women who ate high levels of fiber decreased by 16%.
This study is just one of many examples which show that diet can play a massive role in preventing and fighting cancer.
Diet rich in fiber
High fiber diet, which was mentioned in the study included above, is one of the healthiest diets you can eat. It benefits your health in many ways. For example:
- Has cancer-prevention properties
- Regulates healthy weight
- Helps you lose weight
- Improves digestion
- Controls blood sugar levels
- Improves heart health
- Lowers risk of getting stroke
- Lowers risk of hemorrhoids
- Provides relief from IBS etc.
When diet high in fiber is mentioned, to get all benefits it has to offer you have to make sure you take adequate amount of fiber throughout the day. Below, you can see daily values of fiber for both men and women:
Age 50 or younger – Men 38 grams, women 25 grams
Age 51 or older – Men 30 grams, women 21 grams.
High fiber foods
Now that you know how healthy this diet is and how much fiber you need during the day, let’s see what foods are rich in fiber and therefore, perfect for you, particularly if you want to improve your health or fighting cancer:
Pears – contain phloretin component which inhibits growth and induces apoptosis in lung and colon cancer, melanoma, leukemia. Phloretin also increases anti-cancer effects of chemotherapy drug Taxol thus contributing to cancer treatment.
Strawberries – study published in the Journal of Agriculture and Food Chemistry revealed that quercetin from strawberries (and other types of fruits) causes apoptosis of cancer cells. Plus, they are rich in antioxidants that attack free radicals and protect your body from oxidative damage (which could also contribute to cancer).
Avocado – is rich in fiber as well as in healthy fats, and a wide array of vitamins and minerals all of which are needed to improve your overall health and wellbeing
Apples – contain variety of phytochemicals that have anti-cancer properties. Apple a day keeps doctor away isn’t just a random saying.
Other foods rich in fiber that can help you improve your health and aid in fight vs. cancer include:
- Lentils, beans, dried figs (even healthier than fresh figs), raspberries and other berries, dates, sweet potato, almonds, chia seeds
- Dark chocolate, bananas, carrots, beets, broccoli, artichoke, whole grains quinoa etc.
Guidelines to eating diet high in fiber
- Start your day with high-fiber breakfast cereal
- Include more beans and legumes into your diet while cutting back on refined, processed, greasy and sugary foods
- Fruits and vegetables should be about half of your meal
- When in mood for a snack, opt for fruits instead of chips
The most important thing when fighting cancer is to listen to doctor’s orders and suggestions. Remember, as your body is weak during this time, it needs healthy diet to become healthier and stronger. In fact, healthy diet is important aspect of any disease treatment, including cancer. Diet rich in fiber is also abundant in vitamins, minerals, and phytochemicals that provide immunity-boosting, cancer-fighting properties while stabilizing bowel movements and helping you manage healthy weight.