Protect Yourself From The Haze

Tips to Protect Yourself From The Haze
Stay indoors as much as possible. Children, older adults (aged 65 and above) and people with heart and lung diseases are advised to remain indoors and keep activity levels low.

Keep all doors and windows closed and use the air-conditioner.

Use an air purifier to remove pollutants.

Don't smoke or allow anyone else to smoke at home.

Drink plenty of water to help flush out any toxins that may have entered your system

Wet mop or use a vacuum cleaner in your house and indoor areas, instead of using a broom.

Wear a mask to cover your nose and mouth when you need to go out, especially when the PSI level is in the "unhealthy" range. Look for certified grade N95 masks that are able to keep out fine haze particles in the air.

If you drive, roll up the windows and turn on the air-con.


- Breathing in an excess of the air pollutants can increase one's risk of developing respiratory problems, including bacterial and viral infections, as well as exacerbate existing conditions such as heart and lung diseases, asthma and eczema.


The PSI readings mean:

PSI value	Air quality
0 to 50	Good
51 to 100	Moderate
101 to 200	Unhealthy Reduce vigorous outdoor activity
201 to 300	Very unhealthy Avoid vigorous outdoor activity.
301 and above	Hazardous Avoid unnecessary outdoor activity.

Having Stress? Try these ......

Get active
Regular exercise is one of the most effective ways to tackle stress and burn up stress hormones. What's more, your body can fight stress better when it is fit. Aim for half an hour of brisk exercise five times a week, and make it fun by working out with a friend -- or two!


Say "om"
Learn and practise relaxation techniques such as meditation, yoga or tai-chi, which are a great way to de-stress. Through breathing fully and deeply, this helps the nervous system to calm down.


Cut your caffeine intake
When you're stressed, your body is already 'on edge' so you'll want to cut down on your consumption of caffeine and other stimulants. It is suggests swapping with a cup of soothing herbal tea, such as lemon balm and camomile. If you find it difficult to stay away from caffeine altogether, go for green tea, which also contains health-boosting antioxidants.


Get plenty of rest and breaks
Make sure you have enough sleep, as this is the time your body recuperates the quickest. But how much "ZZzzs" is optimum? Well, it's important to catch around 7 hours of sleep every night. In the day, take regular short breaks from your work by stepping away from the computer every hour or so to stretch and move around.


Aim to eat better
This will keep your body in the best shape to fight stress. Include more wholesome vegetables, fruits and whole foods, and drink plenty of water. Look to eat more vitamin B-rich foods, too, as these are known to help the body process stress hormones more efficiently. Sources include chicken, beef, liver, salmon, sardines, spinach, peas, broccoli, asparagus and whole grains.


Make time for hobbies
Doing something that you enjoy is a great way to wind down and lift your mood. Whether it's gardening, arts and craft, reading a novel, or just taking a long soak in the tub, set aside a little quiet time each day to indulge in your favourite activity and relax.


Seek help
If stress has become too much to handle, professional help and support can be very beneficial in reducing stress levels. This may involve seeing a psychologist or attending counselling sessions. You'll learn more healthy ways to deal with stress from the pros, and "anything that promotes your sense of wellbeing can help reduce your levels of stress.

Ways to increase breast size naturally

Many women want larger breasts, but find it difficult to buy flattering clothes due to a flat chest. Estrogen is the main hormone responsible for breast growth and development. As a teen, a girl will start to grow breast tissue and usually require larger bra sizes each year. Some girls might hit a plateau during breast development. While the exact reason for underdeveloped breasts is unknown, some speculate that this is due to a decrease in estrogen in the female body and an increase in testosterone. Certain foods and exercises can help reverse these problems.

 

 

Exercise

Step 1

Hold a 5 lb. weight in each hand while sitting in a straight-back chair or in a standing position. Allow your arms to hang at your sides with your back straight. Lift the weights outward until your arms are aligned with your shoulder line. Hold for the count of five and release, returning to the starting position. Do three sets of five repetitions daily.

 

 

Step 2

Perform pushups regularly to help build muscle in your chest. Lying on your stomach, place your palms flat with your elbows bent at shoulder level. Straighten your legs behind you or rest your knees on the floor with your back straight. Lift yourself up with your palms and hold for the count of three. Lower your body back to starting position, repeating the process for two to three sets of five repetitions.

 

 

 

Step 3

Lie on your back on a bench or low table. Hold a 5 lb. weight in each hand with your arms outstretched beside you, parallel with your shoulders. Slowly lift your weights up above you until your arms meet, keeping them straight. Return your arms to starting position and repeat for three sets of 10 reps each.

 

 

 

 

Foods

Step 1

Eat plenty of fresh fruits, vegetables and whole grains to prevent overproduction of testosterone, which inhibits natural breast growth. It is mainly found in small increments in the female body. Women who overproduce testosterone soon develop male attributes such as minimal breast tissue.

 

 

 

Step 2

Consume plant estrogens such as soybeans, kidney beans and peas. These foods are rich in plant estrogens, which enhance your natural estrogen production. Estrogen is responsible for breast tissue growth. Plant estrogens are not the same as the synthetic estrogens used in hormone replacement therapies and have not been linked to breast cancer or other health concerns.

 

 

 

Step 3

Add fresh herbs to your daily diet through food or supplements. Fenugreek and wild yam have been touted as aids for breast growth by stimulating tissue growth. Saw palmetto helps increase digestion and distribute good fats from food to the breasts, while fennel increases milk production in young mothers, thus making the breasts appear larger.