The H Club Wellbeing Activities

AUGUST

Keep minor injuries and first aid to a minimum

Drink More
During this hot weather drink as much water as you comfortably can. Also avoid ice cold water as this can disrupt your digestion. If you find that you're heading to the loo every 5mins it could be that the water is going straight through. Add a little squash or juice, this will change the water enough for your stomach to notice and therefore be more inclined to absorb it.

Watch the insects
If you're stung by a wasp apply something acid like vinegar directly to the area as this will neutralise the alkaline poison. An ice cube will help to reduce the swelling. Suitable for children. If you're stung by a bee, remove the stinger (scrape a blunt nail or butter-knife across the skin from the side to avoid grasping the stinger sack and squashing yet more poison into the wound) then, apply something alkaline like baking soda paste directly to the area as this will neutralise the acid poison. An ice cube will help to reduce the swelling. Suitable for children. If you have insect bites apply a drop of Lavender essential oil to the affected area as necessary. This will help reduce the swelling and help stop the itch. The Lavender will also aid as an insect repellent. Suitable for children.

Children’s Eye problems
Homeopathic tincture of "Euphrasia" is rumoured to be helpful for many children's summer eye problems. Dilute 2-3 drops of tincture in an inch of cooled, boiled water, dampen a pad of cotton wool in the tincture water mix, apply to closed eye lid, leave for 2-3mins. Use as necessary. The tincture can be purchased at any Homeopathic Pharmacy. Try Ainsworths mail order in London - www.ainsworths.com

Don’t lose yourself
One of the biggest reasons that busy women get off track is that they get distracted by other life demands. Designate a time to check in with yourself - at least weekly - and evaluate how things are going. Use this time to schedule the additional time you’ll need throughout the week for exercise, stress relief, meal planning, etc. Post your goals somewhere where you will see them and be reminded of them regularly. Make sure you identify milestones along the way to your big goal and reward yourself for reaching them.

Feed those First Few Weeks
If you are a newbie to exercise, take note. Your body requires more protein in the first six weeks of starting a new exercise regime than it will need a year down the track. It's those first few weeks when your cells are screaming out for amino acids and glutamine that matter the most. That's because going from being sedentary to embarking on a fitness program actually breaks down your muscles. Your body needs lots of recovery and repair to become toned, strong and fit. Rest is only part of the equation. Your diet must provide the building blocks for your body to change. Protein for repair and essential fats for every cell membrane. Yes, that cardio may get your blood pumping, but if that blood's not carrying nutrients to all your cells, you're wasting your time.

Alzheimer's disease
The precise cause of Alzheimer's disease is unknown. However several factors such as oxidative stress, inflammation and the accumulation of toxins in the brain are known to be associated with its development. Communities that include high levels of spices in their diets have lower incidences of Alzheimer's disease than those who do not do so. Turmeric, rosemary, ginger and garlic show impressive protective and curative effects against this disease. Their anti-oxidant, anti-inflammatory anti-toxin and other effects all contribute to their position as the most important food group in the prevention of Alzheimer's disease.

Magnesium
Because food processing robs many foods of magnesium, many of us risk getting less than our recommended daily allowance. Unfortunately many people consume a low magnesium diet because of a high intake of refined foods. Magnesium combined with Vitamin B6 can be very effective in reducing PMS symptoms such as menstrual cramps, breast tenderness and mood changes.

Limit Exposure to Smoke, Odors and Perfume
Certain fumes and vapors can initiate a migraine headache, even in people who rarely, if ever, have experienced one. Perfumes can also be a culprit, as can smoke-filled and poorly ventilated areas. Avoid these when you can, or get regular intervals of fresh air when contact with these fumes is unavoidable to reduce the risk of a headache.

Sex or sleep only!
The bedroom is not an office! Using your bedroom only for sleep and sex strengthens the association between bed and sleep. Your body needs to “know” that the bed is associated with sleeping. Do not engage in activities that cause you anxiety and prevent you from sleeping. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, turn it to the wall. Avoid TV or laptop computers, and if you find reading helpful, make sure to use a very small wattage bulb to read by. Train your body to understand that this is the place and time to rest.