Daily Health Checklist

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1. Sleeping well.
   • Never eat or drink too late – it’s better to eat a tasty cake or drink a cup of tea next morning.
   • Never do strenuous exercises close to bedtime because your body needs to relax before getting some shut-eye.
   • Say "No!" to spicy foods, caffeine and alcohol.
   • Drink a cup of warm milk each evening at least 1 hour before your sleep. Milk helps calm your brain as it contains tryptophan.
   • Sleep at least 7 hours each day to renew your body.
   • Try to go to bed and get up at approximately the same time each day. An established sleep pattern will help your body complete all necessary internal processes.
2. Healthy Eating.
   • Consult with your nutritionist to get advice on how to plan a balanced diet that consists of protein, minerals, iron, and carbohydrate.
   • Follow your nutrition plan on a regular basis. Create and use a journal to make records on your daily nutrition.
   • Decrease the carbohydrate consumption to reduce the extra calories of the body.
   • Try to drink plenty of water each day to reduce the chance of your body getting disease affected.
   • Consume a lot of vegetables and fresh fruits as a part of your healthy nutrition.
   • Avoid eating fried meals and snack food because they can cause problems with your stomach and metabolism.
   • Do not consume alcohol regularly. You may drink a little on holidays. But before drinking alcohol beverages, you should consult with your doctor!
3. Exercising.
   • Get consultation with your doctor or physical trainer prior to doing any exercise.
   • Create a log and keep there records on your daily exercises.
   • Jogging. An hour spent on jogging each day will enhance the blood circulation in your body.
   • Breathing. Learn to do special breathing exercises each morning to energize your body and clean up your lungs.
   • Stretching. When your body is inflexible you get many troubles. Consider doing simple yet effective stretching exercises each morning. You can combine stretching with jogging.
   • Swimming. Most articles prove that swimming is one of the most efficient and safest ways to keep the body healthy and flexible. Consider attending a swimming pool twice a week.
   • Meditate every day. Psychologists suggest meditating on a regular basis. Many reports and surveys prove that meditation purifies the mind, body and soul of an individual. It is also a great stress buster that can relieve you from various diseases.
4. Hygiene: Skin, Teeth, Body.
   • Skin protection is a critical part of the routine that should be followed by everyone, especially by women.
   • Use your sun block lotion to protect your face, arms, neck and hands and prevent your skin from tanning.
   • Regularly moisturize the skin to give it a healthy glow.
   • Use cosmetics which include only natural ingredients. Make sure you do not have an allergy to any of the ingredients.
   • Wash your face and body each day before going to bed.
   • Brush your teeth two times every day.
   • Use a dental thread for better mouth hygiene.
   • Use chewing gums after each food intake.
5. Medication.
   • Integrate your meds into your daily life. Use a diary to make records about you medication.
   • Count your daily doses in advance.
   • Use a pill box to prepare your meds in advance.
   • Put dosage times into your plan.
   • Use your daily planner to remember when a dose is due.

Order 750 checklists in MS Word and PDF printable format at $49.99 USD only.

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