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For some people, when they are feeling tired, fatigue could cause their limbs to become weak, heavy eyelids. According to doctor, simple adjustment in diet plan could greatly improve these fatigue symptoms.

Eat something light

Easy-digestible breakfast are the best choice. Do not skip your breakfast, breakfast is the core-meal that we take in to replenish all the energy used during sleeping time. Low sugar cereal or low-fat milk are the good choice for breakfast. Too much intake of fat and calories in the morning could promote our brain to produce serotonin, a type of hormone which makes us to feel sleepy, these could happen when we are only take in high sugar or carbohydrate products. Therefore, carbohydrate and proteins are the best combination for our body to sustain longer use of energy.

Coffee or Chocolate

Drink a cup of coffee (or chocolate drink) a day. Caffeine is one of the most effective stimulator to make us energetic (and active) for our body. User must bear in mind that excessive drinking of coffee may become a counter-productive effect to your health i.e. more than five cups a day. Furthermore, heavily relying on coffee will also make you feel exhausted and depressed when you’re not drinking it.

Light Lunch

During your lunch time, intake of protein must be higher compare to carbohydrate. If the intake of the meal is more than 1000 calories, serotonin will be secreted and would slow down your mind activity and make you feel sleepy.

Meal between the meals

What does that mean with meal between the meals. While you’re waiting for your course meal after your entrée, you may eat some fruits or salads to fill up your stomach. with such way, you may eat less at the same time more intake of dietary fibers into your body. Some people would try to avoid eating dessert after their meal, they believe that dessert is an excessive calories and could achieve weight gain. In fact, snacks or dessert between the meals could secure the energy supply in our body. You have to make sure the principle ‘Not too much nor too little’ in your diet plan for dessert.

Drink more water

Even if you’re not feeling thirsty, you have to make sure your body is sustained in the optimum state. According to doctor, when our body is under the state of dehydration, it is much easier to cause fatigue.

Everybody understands that foods are important for our body. For the sake of our health a, we always tend to consume variety of nutritious foods. However, you may not believe that (or even heard of) consuming the foods in slight different temperature may significant affect our health.

These days, with all sort of erratic eating habits (buffet / fast food), we have overlooked the correct way in eating and drinking. Bacteria, virus can easily fuse into the foods and invade our fragile body. With haste advancement in our civilization, we as human seems to neglect the antecedent of taking food – clean, fresh, fully cooked, tasty.

In fact, during old days, formal dining is not only to represent respect and character in us, it is the best way to make sure the freshly cooked foods we eat is completely digested and absorbed into every single cell in our body. During old days, foods are not being served by placing all the furnished platters and entrée on the table and allow you to feed on. Instead, foods are served dish by dish to make sure every course of meal that you’re taking is fresh and warm enough.

Recently, many modern people are having problem in poor digestion. Most of us do are highly rely on antacids in almost every diet as modern foods are highly chemically produced. Antacid is generally formed by any substance, generally a base or a basic salt, which is able to neutralizes stomach acidity. This could inhibit the concentration of gastric acid in our body, when the food is not completely digest by the acid, it might harm and injure our stomach.

Do not underestimate the aftereffect (side effect) of eating too much of cold foods. According to nutritionist, combination of stress and pressure, having too much cold foods as well as the speed of taking in foods could exponentially increase the production of acid juice in our stomach.

Furthermore, people who like cold foods tend to have higher chance in getting constipation. Theoretically, , the function gastrointestinal have cogent effect on liver function and metabolism rate, this is because liver is important in metabolizing all the nutrients into our body. Therefore, when more icy foods are taken in, it would affect the absorption of nutrients in the intestines. Some people may think that our body temperature will consequently warm up the cold foods as it passes down to the stomach. In fact, when diffusion of heat into the cold foods is occurring, it would have passed by (skipped) certain enzymes in our body i.e. amylase needs optimum temperature (37°C ) to break down the sugars. This outcomes certain substances in the foods are unable to be broken down, thus it would accumulate inside the intestine and outcomes constipation.

According to the research from Columbia University in New York, a diet rich in olive oil, nuts, fish, poultry, fruits and vegetables may have a powerful effect at staving off the disease of Alzheimer.

People who ate nutrients specifically selected from brain health had a 40% lower risk of developing Alzheimer’s disease compare with others. Furthermore, alz.org has also stated that a brain-healthy diet is one that reduces the risk of heart disease and diabetes, encourages good blood flow to the brain, and is low in fat and cholesterol.

Following foods may reduce the risk of heart disease and stroke, and appear to protect brain cells:-

1. Dark-skinned fruits and vegetables

They contain high level of antioxidant. Antioxidants are substances consumed in foods and dietary supplements which help to reduce and even prevent the formation of destructive chemicals in the body. Kale, spinach, brussels sprouts, alfalfa sprouts, broccoli, beets, red bell pepper, onion, corn and eggplant are the vegetables which contain high levels of naturally occurring antioxidant levels. Fruits with high antioxidant levels include prunes, raisins, blueberries, blackberries, strawberries, raspberries, plums, oranges, red grapes and cherries.

2. Cold water fish

They contain beneficial omega-3 fatty acids. It helps to support the cardiovascular system (reduce the risk of coronary heart disease and improve the vision and brain cell functions). Halibut, Mackerel, Salmon, Trout and Tuna are the fishes which contain high level of omega-3 fatty acids.

3. Nuts

Almonds, pecans and walnuts are a good source of vitamin E, they are also rich in anti-oxidant. Eating nuts can be good for your health. According to recent study from University of Loma Linda in California, nuts help to lower blood cholesterol levels and also help to prevent brain deficiency.

Watermelon is high in vitamin A, B, C, protein and various minerals, this including iron, calcium, potassium, phosphorus, magnesium, zinc, glutamic acid, arginine, fructose, malic acid. The content of water in watermelon is as high as 96.6%. It is said to be the ‘King of summer fruit’.

In Chinese Ancient Medical Scripts, flesh and seeds of watermelon can be used to make medicine. It became the solution to ease overheat during hot weather, diuresis, reduce blood pressure, and other hangover effects.Modern research has also proved that watermelon has diuretic effects whereby swelling, body moisture or excess water can be removed from the body by largely consuming it, it is also a great fruit for detoxification.

Watermelon seeds have anti-hypertensive effect, by eating rawly, it may helps to reduce blood pressure. Some people might not realize, when the roots and leaves of watermelons are simmered with water, it uses to treat diarrhea and enteritis. In Chinese medicine, the peel of Watermelon is called ” Green jacket”, it acts as a treatment of sore throat.

Bear in mind that although watermelon is a great fruits for our health, there are some taboos that you need to follow to avoid adverse effect to our health. People with weak body, menorrhagia, dyspepsia, and chronic gastritis are not encourage to consume watermelons. Consume excessive watermelon can easily cause stomach injury, resulting in abdominal distention, diarrhea or even loss of appetite. Moreover, watermelon contains more sugar (and also water content) compare to other fruits, people with diabetic disease is not allowed to consume it. Having too much watermelon in a row could cause indigestion and decrement in gastrointestinal resistance due to the water content in the watermelon is diluting the gastric juices.

Spice up your dishes with extra peppers and if you can’t take the heat, do not worry; the not-so-spicy peppers also work to burn fat and speed up metabolism, declared by the researchers at the Experimental Biology 2010 in Anaheim, California, recently.

The team of researchers from University of California at Los Angeles (UCLA) found out other than using substance of caffeine as fat burner, by eating dihydrocapsiate (DCT), a non-burning substance akin to capsaicin, the peper-derived substance which have the same potential benefit as hot pepers at least in part by increasing food-induced heat production.

According to the result of the experiment, DCT is significantly increased fat oxidation, pushing the body to use more fat as fuel. Commented by David Heber, professor of medicine and public health of UCLA, peppers should be added into low-calorie diet as it may help people lose weight by increasing metabolism.

1. Correct sitting posture.

What does it mean with correct posture? All you have to do is to make sure your spine is in neutral and straight position while you’re sitting. Long period of hunchback-ing or swinging to the side would add more pressures to your back muscles and spines, and this outcomes incurable back pain. Selecting an appropriate chair would be a crucial task to conserve healthy posture to our backbone.
To choose a correct chair, all you have to do is to make sure that the chair you’re using is able to support your lower back with arms parallel to floor resting on arm support. Your back-thigh must also fully fit and rest on the chair and soles of the feet must be flat on the floor. Lastly, you have to ensure the top of the computer screen is at your eye level.

2. Move around frequently

Stand up and walk around for every 30 minutes. You may also try moving yourself to Pantry / Washroom to answer your personal phone call. The best way for moving around is to do all the minor works by yourself instead of asking your assistants to do them for your i.e. collecting files or deliver the documents to another department.

3. Back Stretching.

You may also do the stretching exercise every half an hour during working time. To stretch your body, sit on the chair, place both of your hands on the lower back, slowly lean down to your upper body towards your knees. Bear in mind that stretching movements must be performed in slow and steady pace.

4. Back Support

Adding a small pillow or cushion on the back while you’re sitting could constantly change the inclination and posture of your back. Such way can provide lower back support and reduce excessive pressure on the back muscles.

5. Diet Plan

More intake of calcium is the key to conserve health back bone. Especially for middle-aged women who has menopause, imbalance of Calcium could easily lead to Osteoporosis and spinal fracture. Adequate intake of calcium (by pill or milk) must be made to ensure our bones are healthy (not only backbone).

6. Hot Bathe and Cold Compress

Hot water shower can relax our muscles, relieve back pain. Do not use hot compress on as it would cause muscle swelling and increase the pain on your back.
You may use ice compress to relieve back pain, make sure that the ice is not in direct contact with the skin, but wrapped in a towel.

7. Massage

Due to repetitive sitting posture, muscle tension, pain and muscle strain could occur especially for middle-aged people. Providing massage to your back can greatly relief the back muscles as well as the back bone, in which spinal massage on is particular effective on acute back pain.

8. Back Strengthening exercises.

Taking at least 15 to 20 minutes of exercise in a week through exercise can not only strengthen our back. Undergoing stretching and crunches on the back muscles is to ultimately create a better support and protection to the spine, so that the soft muscles and tissues can absorb all the impact that would pressure the spine, tendon and ligaments.

It’s been common to use the sentence “An apple a day keeps the doctor away”. Among all the fruits, apple is the most common fruits which high content of nutrients and vitamins.

According to the nutritional value report on apple, it is contained with highest content of fructose and contains a various essential organic acids, pectin and trace elements. Especially for Pectin, it is a highly soluble fiber which use to reduce the cholesterol level in our bloodstream and promote excretion of fats.

Experiment was conducted by French on a group of healthy middle-aged men and women with daily consumption of two to three apples which last for a month. Result shown that 80% of human blood low-density lipoprotein cholesterol (LDL) which is called bad cholesterol are decreased; the same time, high-density lipoprotein cholesterol (HDL) which is also known as good cholesterol are increased.

Furthermore, trace elements in apple, Potassium is able to dilate the walls of blood vessel, a natural high blood pressure medicine for patient with hypertension. However, trace element of Zinc is necessary for the sexual reproduction system in man as well as the breakdown of glucose in our body.

To consume apples, it is good to eat with raw together with the apple skins. It is because apple is rich in dietary fibers, which help for body’s drainage system. On the other hand, people with diarrhea condition should eat more apples as Malic Acid from the apple helps to boosting immunity, maintaining oral health and reducing the risk of poisoning from a build-up of toxic metals.

Moreover, Apple is not high in calorie, thus it is a good fruits to be included in dieting plan of weight loss.

Fasting is not only help to lose weight, according to British Daily Mail, if a person undergoes at least once a month for 24 hours of fasting, it could reduce up to 40% risk of getting heart disease. Researchers from University of Utah has proven that cessation of food intake could signal our brain to adjust the metabolism for body.

The report has stated that you may drink water or fruit juice during the fasting period. However for people who has diabetes, you may need to seek for medical advise before taking any fasting action.

1. Sugar and Candy

According to nutritionist from British, consuming sugar with an empty stomach will lead to sudden increase in blood sugar level. This consequently disrupt the balance of acid-base in our body.

2. Persimmons and Tomatoes

For your information, our stomach contains large amount of acid juice which use for breaking down the molecules of the foods you eat. Many people do not know that when the hydrochloric acid in our stomach could react with the juice of persimmons to produce  an insoluble chemical substance in our stomach. this could eventually form an indigestible rock solid in our stomach, causing chest pain, nausea, vomiting, ulcer and internal bleeding. Same for tomatoes, it contains high level of pectin, it is has the same properties as persimmons. It will become an insoluble lumps and form an hard-coat in our stomach, this eventually increase the pressure in our stomach and cause bloating pain.

3. Cold Foods

Many people like to drink cold drinks after exercise or fasting, cold drink could stimulate the contraction of gastrointestinal tract or even our arteries. Sudden contraction could cause endocrine disorders, menstrual disorders or other chronic illness.

4. Milk / Soy milk

Milk and soy milk contains high amount of protein, in order to facilitate a better protein absorption, intake of carbohydrate must not be omitted before you take in high protein products.

5. Tea

Drinking tea could dilute the concentration of stomach juice, this reduce the efficiency of digestive function. this could cause dizziness, palpitation etc.

6. Alcohol

Alcohol can stimulate the secretion of acid juice in our stomach, it can cause gastritis and peptic ulcer disease.

7. Bananas

Bananas contain large quantities of magnesium, if consume large amount of bananas in a short time, this could increase the concentration of magnesium in our blood, resulting imbalance of mineral in our bloodstream, this could indirect damage the cardiovascular in our body.

8. Garlic

Garlic contains allicin, a chemical substance which will cause irritation to our intestinal walls, stomach cramps or even disrupt the gastrointestinal system if you consume it with empty stomach.

9. Mandarin Orange

It contains high amount of sugar and organic acids, it could stimulate the secretion of acid juice causing nausea, hiccup and vomiting.

10. Lychee and Sugar Canes

These foods contain high concentration of sugar, infiltration of sugar which abruptly increase the blood sugar level could lead to hyperosmolar coma.