There's so much to remember when it comes to looking after yourself!
So FAMOUS brings you the top 10 health tips everyone should know.
EATING AFTER EXERCISE
Believe it or not, there's an eating etiquette when it comes to working out. For maximum fat busting, wait an hour after a cardio session (running, cycling, etc) before eating. This is because exercise uses up all of your glycogen stores, so you then have to burn fat for energy - that means even when you get home from a workout, your body is still in fat-burning mode. After a weights session, however, it's important that your muscles' nutrients are restored quickly, so have a small snack within half an hour. Ideally you should be tucking into something that contains carbs as well as protein but is low in fat, like a tub of yoghurt.
MULTIVITAMINS
Despite reports suggesting that vitamin supplements are harmful, if taken correctly they're beneficial in ensuring you get the recommended daily dose of vitamins and minerals. Multivitamins can cover any potential deficiencies that may exist in your diet, but be sure to consult your doctor if you have any ill effects. A healthy diet should consist of daily servings of fruits, vegies, dairy, breads and cereals, and meat or soy-based substitutes such as tofu and tempeh.
ADULT ACNEAcne is very common among adolescents, with 90 per cent of young Australians experiencing it. But adult acne is also on the rise, even among celebs. Alicia Silverstone, Jessica Simpson and Cameron Diaz have battled spots for many years, and have become spokeswomen for acne creams - but it's their diet that might be causing the problems, not their oily or dry skin. A diet high in refined sugars, such as high-GI foods, can increase acne. If you're prone to facial blemishes, steer clear of foods like white bread, lollies and soft drinks; instead, fill up on lean meat, chicken, fish, low-GI carbs such as pasta and legumes, and plenty of fruits and vegetables.
HEALTHY TEETH AND BONESAccording to a recent Australian nutrition survey, 90 per cent of Aussie women do not receive the calcium they need. Calcium is vital for healthy teeth and bones, helping build bone density, preventing osteoporosis, and is also good for healthy muscles and nerves. Calcium is found in foods such as cheese, yoghurt and milk is stored in our bones until the age of 30. After that we stop storing and slowly use up what we've got, so it's important to eat as much dairy as you can now. Try to consume 800-1000 milligrams, or three serves of dairy, per day (two serves if you're eating low-fat varieties).
DIETINGForget wacky diets like Beyonce's extreme maple syrup and water diet; who'd want to drink that anyway? Diets that cut out any of the core food groups - particularly dairy and carbohydrates - are harmful as they deprive the body of essential nutrients needed to thrive and survive. Dairy provides calcium, phosphorus and magnesium, while carbohydrates are the primary source of energy. Remove carbs from your diet and your body will start eating muscle mass for energy. The best way to lose weight is to follow the old-fashioned rule of combining a healthy diet with regular exercise that increases your heart rate.
YOUR PERIODYour menstrual cycle indicates normal physiology, so it's important to know what's normal for you and note any changes. Weight loss or excessive exercise can cause changes in the menstrual cycle, and irregular menstruation can also occur because of various diseases. The average menstrual cycle is 28 days - with your period lasting from three days to a week. If your cycle is way off the average or you notice changes, such as spotting, clotting, or your period becoming heavier or lighter, you should visit your GP.
KILOJOULESWhile limiting the amount of kilojoules you consume is helpful if you want to lose weight, it's important not to deprive yourself of the fuel your body needs to function. How many kilojoules the body needs each day depends on a variety of things including variables such as height, weight, age, gender, genes and the amount of exercise you do.
BRAIN POWERKeeping your brain in top form is just as important as caring for the rest of our body, so be sure to exercise it on a daily basis. Reading, playing cards, doing crosswords or learning to play a musical instrument are particularly good methods for improving memory and concentration. Eating fish can also help you stay sharp - three serves a week is recommended. And keep stress at bay by taking regular breaks, doing things you enjoy and letting go of the things you have no control over.
IRONIron is important for many essential bodily functions, including transporting oxygen around the body. Without sufficient iron you'll be left feeling tired, irritable and lethargic. Iron-rich foods such as meat, chicken, fish or legumes such as lentils, chickpeas or kidney beans should be eaten but if you're still feeling a bit low and think your diet may not include enough iron, you may want to speak to your doctor about iron supplements, which are available from pharmacies.
MUSCLE VERSUS FATWeighing yourself doesn't provide an accurate reading because muscle is heavier than fat. So even if you're working out regularly and think you should be losing weight, the scales might say otherwise as you could have gained muscle. It's more accurate to measure your percentage of body fat rather than your body weight. This can be done by the "pinch test" at any gym or by your doctor.
