Mobile phone radiation is indeed a concern for some people due to its potential impact on health. However, it is important to remember that the health effects of mobile phone radiation are still being debated in scientific circles, and the research that is currently available is not fully conclusive.
Mobile phone emit low levels of non-ionizing radiation when in use. The type of radiation emitted by mobile phone is also referred to as radio frequency (RF) energy. As the National Cancer Institute states, there is currently no consistent evidence that non-ionizing radiation increases the risk of cancer in humans. The only consistently recognized biological effect of radiofrequency radiation in humans is heating of exposed body tissue area.
There are two main reasons why people are concerned that cell (or mobile) phones might have the potential to cause certain types of cancer or other health problems: Cell phones emit radiation (in the form of radiofrequency radiation, or radio waves), and cell phone use is widespread. Even a small increase in cancer risk from cell phones would be of concern given how many people use them.
Brain and central nervous system cancers have been of particular concern because hand-held phones are used close to the head and because ionizing radiation—a higher energy form of radiation than what cell phones emit—has been found to cause some brain cancers. Many different kinds of studies have been carried out to try to investigate whether cell phone use is dangerous to human health.
Cell phones emit radiation in the radiofrequency region of the electromagnetic spectrum. Second-, third-, and fourth-generation cell phones (2G, 3G, 4G) emit radiofrequency in the frequency range of 0.7–2.7 GHz. Fifth-generation (5G) cell phones are anticipated to use the frequency spectrum up to 80 GHz.
These frequencies all fall in the nonionizing range of the spectrum, which is low frequency and low energy. The energy is too low to damage DNA. By contrast, ionizing radiation, which includes x-rays, radon, and cosmic rays, is high frequency and high energy. Energy from ionizing radiation can damage DNA. DNA damage can cause changes to genes that may increase the risk of cancer.
The human body does absorb energy from devices that emit radiofrequency radiation. The only consistently recognized biological effect of radiofrequency radiation absorption in humans that the general public might encounter is heating to the area of the body where a cell phone is held (e.g., the ear and head). However, that heating is not sufficient to measurably increase core body temperature. There are no other clearly established dangerous health effects on the human body from radiofrequency radiation.
We often hold our phones to our heads, or keep them close by in pockets or bags. Some people are worried that the radiation from mobile phones can cause cancer, especially brain cancer. Or that keeping phones in a bra will lead to breast cancer.
But the type of radiation that mobile phones and phone masts use doesn’t have enough energy to cause cancer by damaging DNA.
Using mobile phones does not increase your risk of cancer.
Mobiles use a type of electromagnetic radiation called radiofrequency radiation (radio waves). It's a weak form of radiation, the same type that radios, televisions and microwave ovens produce. Radio waves do not have enough energy to damage DNA. So there’s no good explanation for how radio waves could cause cancer.
Some studies claim that mobile phones could increase cancer risk. But a lot of these studies are in animals, and some use unrealistically high levels of radiation. So they cannot reliably tell us about cancer risk from mobile phones in the real world.
When looking at the biggest studies of people and mobiles there is no consistent association between mobile phone use and cancer. Overall, there’s no reliable evidence from studies of people that mobile phones increase the risk of cancer.
There are many myths, questions and hot topics when it comes to cancer risk. But thanks to decades of research into preventing cancer, we know proven ways you can lower your risk.
These include not smoking, keeping a healthy weight, staying safe in the sun, cutting down on alcohol and eating a healthy, balanced diet.
Monday, 22 June 2026
Saturday, 11 April 2026
Reproductive and Maternal Health
Early pregnancies among adolescents have major health consequences for adolescent mothers and their babies. Adolescent mothers aged 10–19 years face higher risks of eclampsia, puerperal endometritis and systemic infections than women aged 20–24 years.
Early childbearing can increase risks for newborns as well as young mothers. Babies born to mothers under 20 years of age face higher risks of low birth weight, preterm delivery and severe neonatal conditions. In some settings, rapid repeat pregnancy is a concern for young mothers, as it presents further health risks for both the mother and the child.
Nearly 800 women die every day from preventable maternal causes, and in 2022 alone, an estimated 2.3 million newborns died. For every maternal death, countless more women endure life-altering injuries, infections, and disabilities related to childbirth.
Maternal deaths are concentrated in the poorest regions and conflict-affected areas. In 2020, sub-Saharan Africa accounted for nearly 70% of all maternal deaths, with just 22 countries responsible for 81% of the global total. Humanitarian crises and fragile health systems exacerbate these challenges, with maternal mortality rates in crisis-affected areas often double the global average. The barriers to progress are multifaceted, including inadequate funding, poor-quality healthcare, harmful gender and social norms, and critical gaps in data and accountability.
Cervical cancer, caused by persistent infection with the human papillomavirus (HPV), is the fourth most common cancer in women globally with around 660,000 new cases and around 350,000 deaths in 2022. More than 85 percent of cervical cancer cases and deaths occur in low- and middle-income countries, reflecting major inequities driven by lack of access to effective strategies to prevent cervical cancer such us national HPV vaccination, cervical screening and treatment of pre-cancer lesions.
The global under-five mortality rate has declined by 60% since 1990 (from 93 to 37 deaths per 1,000 live births in 2022). However, significant disparities persist, particularly in sub–Saharan Africa and Southern Asia that account for over 80 percent of these deaths. In 2022, some 4.9 million children under 5 years of age died. Of these, 2.3 million deaths occurred during the neonatal period (the first month of life). Leading causes include infectious diseases and neonatal complications highlighting the need for enhanced healthcare access, vaccinations and nutrition. Without accelerated efforts many countries will miss SDGs targets.
Maternal health refers to the health of women during pregnancy, childbirth and the postnatal period.
Each stage should be a positive experience, ensuring women and their babies reach their full potential for health and well-being.
Although important progress has been made in the last two decades, about 287 000 women died during and following pregnancy and childbirth in 2020. This number is unacceptably high.
The most common direct causes of maternal injury and death are excessive blood loss, infection, high blood pressure, unsafe abortion, and obstructed labour, as well as indirect causes such as anemia, malaria, and heart disease.
Most maternal deaths are preventable with timely management by a skilled health professional working in a supportive environment.
Ending preventable maternal death must remain at the top of the global agenda. At the same time, simply surviving pregnancy and childbirth can never be the marker of successful maternal health care. It is critical to expand efforts reducing maternal injury and disability to promote health and well-being.
Every pregnancy and birth is unique. Addressing inequalities that affect health outcomes, especially sexual and reproductive health and rights and gender, is fundamental to ensuring all women have access to respectful and high-quality maternity care.
Early childbearing can increase risks for newborns as well as young mothers. Babies born to mothers under 20 years of age face higher risks of low birth weight, preterm delivery and severe neonatal conditions. In some settings, rapid repeat pregnancy is a concern for young mothers, as it presents further health risks for both the mother and the child.
Nearly 800 women die every day from preventable maternal causes, and in 2022 alone, an estimated 2.3 million newborns died. For every maternal death, countless more women endure life-altering injuries, infections, and disabilities related to childbirth.
Maternal deaths are concentrated in the poorest regions and conflict-affected areas. In 2020, sub-Saharan Africa accounted for nearly 70% of all maternal deaths, with just 22 countries responsible for 81% of the global total. Humanitarian crises and fragile health systems exacerbate these challenges, with maternal mortality rates in crisis-affected areas often double the global average. The barriers to progress are multifaceted, including inadequate funding, poor-quality healthcare, harmful gender and social norms, and critical gaps in data and accountability.
Cervical cancer, caused by persistent infection with the human papillomavirus (HPV), is the fourth most common cancer in women globally with around 660,000 new cases and around 350,000 deaths in 2022. More than 85 percent of cervical cancer cases and deaths occur in low- and middle-income countries, reflecting major inequities driven by lack of access to effective strategies to prevent cervical cancer such us national HPV vaccination, cervical screening and treatment of pre-cancer lesions.
The global under-five mortality rate has declined by 60% since 1990 (from 93 to 37 deaths per 1,000 live births in 2022). However, significant disparities persist, particularly in sub–Saharan Africa and Southern Asia that account for over 80 percent of these deaths. In 2022, some 4.9 million children under 5 years of age died. Of these, 2.3 million deaths occurred during the neonatal period (the first month of life). Leading causes include infectious diseases and neonatal complications highlighting the need for enhanced healthcare access, vaccinations and nutrition. Without accelerated efforts many countries will miss SDGs targets.
Maternal health refers to the health of women during pregnancy, childbirth and the postnatal period.
Each stage should be a positive experience, ensuring women and their babies reach their full potential for health and well-being.
Although important progress has been made in the last two decades, about 287 000 women died during and following pregnancy and childbirth in 2020. This number is unacceptably high.
The most common direct causes of maternal injury and death are excessive blood loss, infection, high blood pressure, unsafe abortion, and obstructed labour, as well as indirect causes such as anemia, malaria, and heart disease.
Most maternal deaths are preventable with timely management by a skilled health professional working in a supportive environment.
Ending preventable maternal death must remain at the top of the global agenda. At the same time, simply surviving pregnancy and childbirth can never be the marker of successful maternal health care. It is critical to expand efforts reducing maternal injury and disability to promote health and well-being.
Every pregnancy and birth is unique. Addressing inequalities that affect health outcomes, especially sexual and reproductive health and rights and gender, is fundamental to ensuring all women have access to respectful and high-quality maternity care.
Healthy Eating & Physical Activity for Life
Consuming a healthy diet throughout the life-course helps to prevent malnutrition in all its forms as well as a range of noncommunicable diseases (NCDs) and conditions.
However, change in food production and food systems, rapid urbanization and changing lifestyles have led to a shift in dietary patterns. People are now consuming more highly processed foods high in unhealthy fats, free sugars and salt/sodium, and many people do not eat enough fruit and vegetables or consume sufficient dietary fibre.
The exact make-up of a diversified, balanced and healthy diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity), cultural context, locally-available foods and dietary customs.
However, the basic principles of what constitutes a healthy diet remain the same and are described in four principles:
However, change in food production and food systems, rapid urbanization and changing lifestyles have led to a shift in dietary patterns. People are now consuming more highly processed foods high in unhealthy fats, free sugars and salt/sodium, and many people do not eat enough fruit and vegetables or consume sufficient dietary fibre.
The exact make-up of a diversified, balanced and healthy diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity), cultural context, locally-available foods and dietary customs.
However, the basic principles of what constitutes a healthy diet remain the same and are described in four principles:
- adequacy: meets, without exceeding, micronutrient and macronutrient needs such that deficiencies are prevented;
- balance: total energy intake is balanced with energy expenditure, with an adequate balance across the three primary sources of energy, protein, fats and carbohydrates;
- moderation: limited intake of nutrients, ingredients, and foods that may be detrimental to health;
- diversity: inclusion of a wide variety of nutritious foods within and across food groups
Eating a variety of healthy food is important if you are physically active. You probably don’t need extra food or drinks to refuel when you are doing mild to moderate amounts of physical activity. Instead, listen to your hunger cues to help determine when and how much to eat.
If food or drinks are offered regularly at sports games or practices, encourage the coach and parents to:
Water is the drink of choice for regular exercise. Drink water before, during and after physical activity to stay hydrated and replace lost fluid.
Sports drinks are usually sugary drinks. They are not a healthy drink choice to stay hydrated.
Some sports drinks use sugar substitutes instead of sugar. Sugar substitutes aren’t needed for healthy eating. Choose unsweetened drinks like water to stay hydrated instead.
If you are not physically active, work your way up to 150 minutes a week of moderate-intensity physical activity. This could be dancing or doing yard work. You could meet the goal of 150 minutes a week with 30 minutes a day for 5 days a week, 22 minutes daily, or what works for you.
People vary greatly in how much physical activity they need for weight management. You may need to be more active than others to reach or maintain a healthy weight.
Consuming healthy foods and beverages, along with getting regular physical exercise, may help you reach and maintain a weight that suits you. Maintaining that weight, getting adequate sleep, and managing stress may also help prevent some health problems.
Start taking steps now to move more and eat better—for yourself and your loved ones!
If food or drinks are offered regularly at sports games or practices, encourage the coach and parents to:
- serve healthy options
- consider if extra food and drinks are needed in the first place
Water is the drink of choice for regular exercise. Drink water before, during and after physical activity to stay hydrated and replace lost fluid.
Sports drinks are usually sugary drinks. They are not a healthy drink choice to stay hydrated.
Some sports drinks use sugar substitutes instead of sugar. Sugar substitutes aren’t needed for healthy eating. Choose unsweetened drinks like water to stay hydrated instead.
If you are not physically active, work your way up to 150 minutes a week of moderate-intensity physical activity. This could be dancing or doing yard work. You could meet the goal of 150 minutes a week with 30 minutes a day for 5 days a week, 22 minutes daily, or what works for you.
People vary greatly in how much physical activity they need for weight management. You may need to be more active than others to reach or maintain a healthy weight.
Consuming healthy foods and beverages, along with getting regular physical exercise, may help you reach and maintain a weight that suits you. Maintaining that weight, getting adequate sleep, and managing stress may also help prevent some health problems.
Start taking steps now to move more and eat better—for yourself and your loved ones!
Wednesday, 7 January 2026
What Happens When You Begin Working at the Same Yogurt Shop as Your Crush?
I would say it wouldn't be a good idea, that I should not date anyone I work with. Because honestly I have done that in the past, it wasn't good. It was a distraction, I didn't wanna see him. He dumped me at park, there's just weirdness in the past of dating. But we're friends now, nothing more. Everything is okay.
If you were interested in a customer, what would you do about it? What would think if one of your employees asked out a customer? What do you think about customers asking you out? And what do you think about customers asking out your employees? I’m assuming that some places have policies about this sort of thing but have no idea about the policies at this store. At any rate, I don’t want to do anything to make him uncomfortable, and if things go awry then I’ll most likely try to avoid him or stop shopping at this place altogether, which would be really inconvenient.
You could spend the days, working around her, wishing. Or, you could has her, to join you, for a cup of coffee.
For the purpose of conversation, I'm having to choose a gender, not stated in the question.
If that goes well. Soon, you can ask, if she would like to join you, for lunch, at the restaurant, your treat. You pick the spot. Someplace nice, but not extravagant.
Impress her first, with who you are. And that person, is more interested, in learning all about her. Your interest, in hearing about her, will most likely, impress her.
You asking him is the only way it will happen if that’s the only place you currently see him as I can tell you as a shop worker myself regardless of how attractive someone is and no matter the connection I may feel risking my job to try and ask a customer their number is unprofessional and not worth the risk.
It’s either a yes, or a no; at the moment it seems exciting because you want it to be a yes and depending on your coping mechanisms might wish you’d never said anything if it's a no but you can’t change someone else opinion so keep a mutual approach emotionally and it's a win win if you end up texting them/getting to know them.
Maybe ask for a social media so that you can connection and talk and see what he’s about? Whatever works, and fair play if you’re confident enough to ask in person… the world needs more women who aren’t deluded and are emotionally mature enough to make a move first.
It would be weird if you just go up to him and say "hey hi, I’ve noticed you in the cafe and I have a crush on you"
Why don’t you go up to him and say, "hey hi, I noticed you in the cafe many times so I thought I would say hi"
Something like this will break the ice and you can have conversations with him & gradually as it progresses, you can tell him. Rather than just bombing him with "I have a crush on you"
The only time I was actually excited to go to my old job was when I knew my work crush was going to be there.
My mood was totally different on those days. I was excited to go to work and even happy to be at the workplace. I had a pep (or, um, maybe a sexy strut?) in my step. There was something to think about other than how boring and miserable work was. Finally, I had a reason to go to work. Being in a better mood on the job also made me put in extra effort. It was a win win: I got to enjoy flirting throughout my shift while also killing it on sales.
Prioritize professionalism. Focus on your job responsibilities first and maintain professional conduct at all times. Try to maintain clear boundaries between your personal interactions and your professional duties to avoid complications.
If you were interested in a customer, what would you do about it? What would think if one of your employees asked out a customer? What do you think about customers asking you out? And what do you think about customers asking out your employees? I’m assuming that some places have policies about this sort of thing but have no idea about the policies at this store. At any rate, I don’t want to do anything to make him uncomfortable, and if things go awry then I’ll most likely try to avoid him or stop shopping at this place altogether, which would be really inconvenient.
You could spend the days, working around her, wishing. Or, you could has her, to join you, for a cup of coffee.
For the purpose of conversation, I'm having to choose a gender, not stated in the question.
If that goes well. Soon, you can ask, if she would like to join you, for lunch, at the restaurant, your treat. You pick the spot. Someplace nice, but not extravagant.
Impress her first, with who you are. And that person, is more interested, in learning all about her. Your interest, in hearing about her, will most likely, impress her.
You asking him is the only way it will happen if that’s the only place you currently see him as I can tell you as a shop worker myself regardless of how attractive someone is and no matter the connection I may feel risking my job to try and ask a customer their number is unprofessional and not worth the risk.
It’s either a yes, or a no; at the moment it seems exciting because you want it to be a yes and depending on your coping mechanisms might wish you’d never said anything if it's a no but you can’t change someone else opinion so keep a mutual approach emotionally and it's a win win if you end up texting them/getting to know them.
Maybe ask for a social media so that you can connection and talk and see what he’s about? Whatever works, and fair play if you’re confident enough to ask in person… the world needs more women who aren’t deluded and are emotionally mature enough to make a move first.
It would be weird if you just go up to him and say "hey hi, I’ve noticed you in the cafe and I have a crush on you"
Why don’t you go up to him and say, "hey hi, I noticed you in the cafe many times so I thought I would say hi"
Something like this will break the ice and you can have conversations with him & gradually as it progresses, you can tell him. Rather than just bombing him with "I have a crush on you"
The only time I was actually excited to go to my old job was when I knew my work crush was going to be there.
My mood was totally different on those days. I was excited to go to work and even happy to be at the workplace. I had a pep (or, um, maybe a sexy strut?) in my step. There was something to think about other than how boring and miserable work was. Finally, I had a reason to go to work. Being in a better mood on the job also made me put in extra effort. It was a win win: I got to enjoy flirting throughout my shift while also killing it on sales.
Prioritize professionalism. Focus on your job responsibilities first and maintain professional conduct at all times. Try to maintain clear boundaries between your personal interactions and your professional duties to avoid complications.
Sunday, 14 December 2025
How to Plan for Christmas to Avoid the Overwhelm
All right, let’s talk about holiday organization—keeping your sanity, staying organized, making the holidays fun, enjoyable, and filled with good memories. Basically, how you can plan for this Christmas season and avoid overwhelm.
Christmas is my favorite time of year. And despite the craziness that comes with being an adult and wanting to make Christmas special and magical for my family, I still get that warm and cozy feeling when Christmas comes around.
Since I love to plan ahead, I’ve created a type of system that helps organize my thoughts, ideas, to-do’s, and holiday expenses all in one place.
My planning routine for the holidays helps me stay calm and enjoy the process instead of feeling overwhelmed and becoming a grinch over how much I have to get done and the little amount of time I have.
If you took notes the previous year, you can also reference those to help with your Master Idea List. In the Christmas Planner, there’s “Christmas Notes for Next Year”. Once you fill out this page, you can refer to it when you start planning next year. Some of the things that could go on a “Christmas Master Ideas List” are:
You don’t need all the big stuff to ensure that Christmas is perfect. It’s often the simple things that add just as much if not more pleasure to this time of year. If you don’t have the time or you’re feeling the pinch with the ever-increasing cost of everything at the moment, then think about how you can still have lots of Christmas fun without the extra pressure. A meal out with friends is lovely but if you change that to meeting in someone’s home and you all bring a course each so no-one is having to do all the cooking and you’re sharing the cost it not only makes for a lovely get-together but it can be far more relaxing and just as much fun.
Holiday meals can result in holiday overwhelm unless you are willing to focus on a few dishes instead of all of them. If preparing and serving a meal removes you from enjoying the holidays, do it differently. Let everyone bring something to the table. Be unconventional with your choices and remember that the time around the table is more valuable than the time in the kitchen. Ask for help, do less and say no.
I heard so many more people ordering out, dining out or dramatically simplifying their holiday dinners. They wanted to relax and enjoy instead. You don’t have to cram it all in. Even if you want to enjoy all of your holiday favorites, consider that you can enjoy them early next year too.
I enjoy sending thank you cards, and other thinking of you cards during the year, but holiday cards are just a little too much for me. It always turns into a bigger production than I imagine, and then they get lost in a sea of holiday cards. So for me it’s a no. Look at your holiday traditions and the things you think you are supposed to do. If sending holiday cards is something that adds to your holiday experience, send them. If you are sending them out of obligation and they contribute to holiday overwhelm, let it go. Apply to all the traditions you do with a little bit of resentment or annoyance.
I've found the way of having a happiest Christmas is doing what's right for me. Making careful choices who I spend my time with and keeping in mind that it’s just one day. The interactions I have with people throughout the year are just as important.
Christmas is my favorite time of year. And despite the craziness that comes with being an adult and wanting to make Christmas special and magical for my family, I still get that warm and cozy feeling when Christmas comes around.
Since I love to plan ahead, I’ve created a type of system that helps organize my thoughts, ideas, to-do’s, and holiday expenses all in one place.
My planning routine for the holidays helps me stay calm and enjoy the process instead of feeling overwhelmed and becoming a grinch over how much I have to get done and the little amount of time I have.
If you took notes the previous year, you can also reference those to help with your Master Idea List. In the Christmas Planner, there’s “Christmas Notes for Next Year”. Once you fill out this page, you can refer to it when you start planning next year. Some of the things that could go on a “Christmas Master Ideas List” are:
- Make two DIY gifts
- Do a fun family craft while watching a Christmas movie
- Spread decorating over two weeks
- Hire someone to decorate
- Gift ideas you’ve collected through out the year
- Family trip idea
- A certain store you want to visit
You don’t need all the big stuff to ensure that Christmas is perfect. It’s often the simple things that add just as much if not more pleasure to this time of year. If you don’t have the time or you’re feeling the pinch with the ever-increasing cost of everything at the moment, then think about how you can still have lots of Christmas fun without the extra pressure. A meal out with friends is lovely but if you change that to meeting in someone’s home and you all bring a course each so no-one is having to do all the cooking and you’re sharing the cost it not only makes for a lovely get-together but it can be far more relaxing and just as much fun.
Holiday meals can result in holiday overwhelm unless you are willing to focus on a few dishes instead of all of them. If preparing and serving a meal removes you from enjoying the holidays, do it differently. Let everyone bring something to the table. Be unconventional with your choices and remember that the time around the table is more valuable than the time in the kitchen. Ask for help, do less and say no.
I heard so many more people ordering out, dining out or dramatically simplifying their holiday dinners. They wanted to relax and enjoy instead. You don’t have to cram it all in. Even if you want to enjoy all of your holiday favorites, consider that you can enjoy them early next year too.
I enjoy sending thank you cards, and other thinking of you cards during the year, but holiday cards are just a little too much for me. It always turns into a bigger production than I imagine, and then they get lost in a sea of holiday cards. So for me it’s a no. Look at your holiday traditions and the things you think you are supposed to do. If sending holiday cards is something that adds to your holiday experience, send them. If you are sending them out of obligation and they contribute to holiday overwhelm, let it go. Apply to all the traditions you do with a little bit of resentment or annoyance.
I've found the way of having a happiest Christmas is doing what's right for me. Making careful choices who I spend my time with and keeping in mind that it’s just one day. The interactions I have with people throughout the year are just as important.
Wednesday, 19 November 2025
How to Stay Fit in 2026: Key Tips
The holiday season in Indonesia is a magical vibe—twinkling lights, festive gatherings, and tables filled with irresistible food. But with all the joy comes its challenges: packed schedules, skipped workouts, endless parties, and the tempting “I’ll just start again in January” mentality. Putting things off.
A brief morning stretch of even 10 minutes can help limber up your muscles, improve your circulation, and set you up for a less stressful day, plus, it feels so very good. You can also try incorporating a few simple stretches at the end of the day to help avoid sore, stiff muscles and joints, especially if you are behind a computer for hours each day.
Redefine “Fitness” during holiday season.
Your workouts don’t need to be perfect—they need to be consistent. Even short sessions of 20–30 minutes help keep your energy up and metabolism active. Think: a quick HIIT, a yoga flow, band work at home, TRX, or a strength circuit between events. Consider that it’s about keeping your mind/muscle memory connection engaged. That’s the strategy for the holidays: not the perfection.
Science shows that walking for 15 minutes after eating helps regulate blood sugar and improves digestion. Plus, it’s a chance to clear your head during family gatherings.
Tracking your steps with a fitness tracker, smart watch, smart phone, or pedometer is an easy way to ensure you’re getting enough activity in each day. A step counter holds the wearer accountable to whatever number they hope to achieve each day. The average Indonesian walks 3,000 – 4,000 steps per day, or about 1.5 – 2 miles. Increasing your step goal each week is a surefire way to incorporate more physical activity into your daily routine.
If possible, use a standing desk at work. Standing while working can reduce the negative effects of prolonged sitting, such as back pain and muscle stiffness. You can alternate between sitting and standing throughout the day. If you don’t have a standing desk, schedule a standing meeting, or stand during a conference call.
A lot of people don’t get enough physical activity every day because they’re dealing with chronic pain that can make it difficult, uncomfortable, and sometimes unsafe to move. One of the biggest benefits of working with a physical therapist is that he or she can provide services that alleviate your pain, improve your balance, function, and strength, and increase your confidence and self-efficacy so daily exercise is manageable.
Your health plays a crucial role in how you feel and live each day. If you’re stressed, tired, or not feeling well, it’s not easy to be the best version of yourself and to give those around you the time and attention they need.
In order to thrive and lower your risk of chronic disease and illness, there are many choices you can make today and every day to give yourself the best shot at living a long, active, and healthful life.
A brief morning stretch of even 10 minutes can help limber up your muscles, improve your circulation, and set you up for a less stressful day, plus, it feels so very good. You can also try incorporating a few simple stretches at the end of the day to help avoid sore, stiff muscles and joints, especially if you are behind a computer for hours each day.
Redefine “Fitness” during holiday season.
Your workouts don’t need to be perfect—they need to be consistent. Even short sessions of 20–30 minutes help keep your energy up and metabolism active. Think: a quick HIIT, a yoga flow, band work at home, TRX, or a strength circuit between events. Consider that it’s about keeping your mind/muscle memory connection engaged. That’s the strategy for the holidays: not the perfection.
Science shows that walking for 15 minutes after eating helps regulate blood sugar and improves digestion. Plus, it’s a chance to clear your head during family gatherings.
Tracking your steps with a fitness tracker, smart watch, smart phone, or pedometer is an easy way to ensure you’re getting enough activity in each day. A step counter holds the wearer accountable to whatever number they hope to achieve each day. The average Indonesian walks 3,000 – 4,000 steps per day, or about 1.5 – 2 miles. Increasing your step goal each week is a surefire way to incorporate more physical activity into your daily routine.
If possible, use a standing desk at work. Standing while working can reduce the negative effects of prolonged sitting, such as back pain and muscle stiffness. You can alternate between sitting and standing throughout the day. If you don’t have a standing desk, schedule a standing meeting, or stand during a conference call.
A lot of people don’t get enough physical activity every day because they’re dealing with chronic pain that can make it difficult, uncomfortable, and sometimes unsafe to move. One of the biggest benefits of working with a physical therapist is that he or she can provide services that alleviate your pain, improve your balance, function, and strength, and increase your confidence and self-efficacy so daily exercise is manageable.
Your health plays a crucial role in how you feel and live each day. If you’re stressed, tired, or not feeling well, it’s not easy to be the best version of yourself and to give those around you the time and attention they need.
In order to thrive and lower your risk of chronic disease and illness, there are many choices you can make today and every day to give yourself the best shot at living a long, active, and healthful life.
Thursday, 23 October 2025
Cultivate Healthy Eating Habits
The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.
If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight.
You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs.
Keep a big jug of water in the fridge – add the juice from one lemon or lime, a couple of slices of cucumber and a few fresh mint leaves for a refreshing twist. Good hydration is important, and knowing that you’ve got a zesty drink already made up is a great reminder to keep you drinking throughout the day. Aim to finish your jug by the end of the day.
Sausages snags come out when it’s barbeque weather, but they’re high in saturated fat, extremely high in salt and contain lots of other ‘fillers’ and additives. Try chicken breast marinated in lemon juice and fresh herbs or fresh minute steaks. Vegetable kebabs are also delicious chargrilled on the BBQ, and nothing beats prawns or a fresh fillet of fish.
Breakfast has been well established as an important healthy lifestyle habit. Try to prioritise breakfast – if you don’t, you’ll run out of time in the mornings and it won’t happen.
Too much added sugar in your diet can contribute to weight gain, obesity, type 2 diabetes, and heart disease. Added sugars are sugars and syrups that are added to foods and drinks when they are processed or prepared.
Added sugars have many names, including cane juice, corn syrup, dextrose, and fructose. Table sugar, maple syrup, and honey are also considered added sugars.
A good practice is to aim for a variety of colors on your plate. Fruits and vegetables like oranges, tomatoes, and dark, leafy greens—and even fresh herbs—are loaded with vitamins, fiber, and minerals.
A good way to ensure you eat your greens is to enjoy them as a starter.
By doing so, you’ll most likely finish all of your greens while you’re at your hungriest. This may cause you to eat fewer, perhaps less nutritious, meal components later.
It may lead you to eat fewer calories overall, which could result in weight loss. Plus, eating vegetables before a carb-rich meal has been shown to benefit blood sugar levels.
The pace at which you eat influences how much you eat, as well as how likely you are to gain weight.
Eating slowly is also linked to more thorough chewing, which has also been linked to improved weight control.
So, simply eating slower and chewing more often may help you eat less.
We all need food to survive. However, the type of food we eat determines the quality of life we lead. Healthy eating habits should, therefore, start right from childhood.
If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight.
You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs.
Keep a big jug of water in the fridge – add the juice from one lemon or lime, a couple of slices of cucumber and a few fresh mint leaves for a refreshing twist. Good hydration is important, and knowing that you’ve got a zesty drink already made up is a great reminder to keep you drinking throughout the day. Aim to finish your jug by the end of the day.
Sausages snags come out when it’s barbeque weather, but they’re high in saturated fat, extremely high in salt and contain lots of other ‘fillers’ and additives. Try chicken breast marinated in lemon juice and fresh herbs or fresh minute steaks. Vegetable kebabs are also delicious chargrilled on the BBQ, and nothing beats prawns or a fresh fillet of fish.
Breakfast has been well established as an important healthy lifestyle habit. Try to prioritise breakfast – if you don’t, you’ll run out of time in the mornings and it won’t happen.
Too much added sugar in your diet can contribute to weight gain, obesity, type 2 diabetes, and heart disease. Added sugars are sugars and syrups that are added to foods and drinks when they are processed or prepared.
Added sugars have many names, including cane juice, corn syrup, dextrose, and fructose. Table sugar, maple syrup, and honey are also considered added sugars.
A good practice is to aim for a variety of colors on your plate. Fruits and vegetables like oranges, tomatoes, and dark, leafy greens—and even fresh herbs—are loaded with vitamins, fiber, and minerals.
A good way to ensure you eat your greens is to enjoy them as a starter.
By doing so, you’ll most likely finish all of your greens while you’re at your hungriest. This may cause you to eat fewer, perhaps less nutritious, meal components later.
It may lead you to eat fewer calories overall, which could result in weight loss. Plus, eating vegetables before a carb-rich meal has been shown to benefit blood sugar levels.
The pace at which you eat influences how much you eat, as well as how likely you are to gain weight.
Eating slowly is also linked to more thorough chewing, which has also been linked to improved weight control.
So, simply eating slower and chewing more often may help you eat less.
We all need food to survive. However, the type of food we eat determines the quality of life we lead. Healthy eating habits should, therefore, start right from childhood.
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