Body news

CARE for your heart and GET your pulse go­ing

True Love - - CONTENTS -

TIPS FROM THE HEART AND STROKE FOUN­DA­TION SA:

A healthy diet con­sists of a bal­anced va­ri­ety of fruits and veg­eta­bles, low­fat dairy, high fi­bre whole grain starchy foods, healthy oils and lean pro­tein. En­joy food but eat less, and make sure your por­tion sizes are smaller. This is how to know you’ve got the cor­rect por­tion dis­tri­bu­tion on your plate: Make sure of your plate con­sists of non-starchy veg­eta­bles like broc­coli, cab­bage, and car­rots. Then of your plate must have high­fi­bre starches like brown rice, whole wheat pasta, sweet potato and the last of your plate should in­clude lean pro­tein. Re­duce starch, fatty foods and sug­ars, espe­cially if you are over­weight.

DON’T LET SINUSITIS SPOIL YOUR SPRING

So, what causes sinusitis? Ac­cord­ing to the Aus­tralasian So­ci­ety of Clin­i­cal Im­munol­ogy and Al­lergy Lim­ited (ASCIA), they oc­cur due to un­treated al­ler­gies, colds or polyps (growths on the si­nus lin­ings), and often cause pain in the face. “Blocked si­nuses also cre­ate an en­vi­ron­ment that favours the over­growth of bac­te­ria,” adds the or­gan­i­sa­tion. Be­cause spring means more pollen in the air, many peo­ple be­come sus­cep­ti­ble to al­ler­gies that can ir­ri­tate si­nuses. Around half of all si­nus in­fec­tions can be treated with an­tibi­otics. If you have fre­quent in­fec­tions, then try treat­ing the un­der­ly­ing prob­lem.

TREAT­MENT OP­TIONS REC­OM­MENDED BY ASCIA: Steam in­hala­tions:

Use a bowl of hot wa­ter with a towel over your head to help thin the mu­cus. Salt­wa­ter ir­ri­ga­tion of

the nose: Use a spray, douche, sy­ringe or an empty nasal spray con­tainer filled with sa­line (bought or 1l of hot wa­ter, 2 tsps of salt and 1 tsp of bak­ing soda – al­low to cool be­fore us­ing). Tilt your head to the right for 10 sec­onds and then to the left for an­other 10 sec­onds, then pinch the nose and lean for­ward for 10 sec­onds to as­sist with nasal drainage.

An­tibi­otics: If symp­toms per­sist, ap­pro­pri­ate an­tibi­otics should be pre­scribed or al­lergy med­i­ca­tion for an ad­e­quate du­ra­tion.

“I’m go­ing to pro­gramme a day of full body train­ing, a day of cir­cuit train­ing, and then also a day for car­dio and pop fit­ness in be­tween the two. This is three days of train­ing, but all of the days can be utilised more than one day per week to step it up a notch!” -Amer­i­can Ac­tress TESSA THOMP­SON on her ex­er­cise rou­tine

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