Reduce Stress and Stop Anxiety!

Like a monster from under the bed, stress /or anxiety is stealing the peaceful night time Zzzzzs of nearly 70 million Americans.  

Anxiety may also be sabotaging your confidence, turning your stomach into knots, and impacting your general well being. Learn how to squash the uncomfortable consequences of stress and anxiety with these 5 tips.

1. Remember: This Too Shall Pass:-

The first step to overcoming such negative feelings is to recognize that you are experiencing a very common emotional state most commonly identified as anxiety. Although it's uncomfortable, the negative feelings WILL PASS. Fighting the anxiety can make it stronger. Paradoxically, accepting that you are feeling anxious helps activate the body's natural relaxation response.

2. Learn How to Self-Sooth:-

Imagine walking down a nature path only to be greeted by a snarling grizzly bear -- or worse, your boss demanding that report. When we are faced with an anxiety-inducing situation, our body's sympathetic nervous system automatically triggers physiological changes. Our breathing quickens, adrenaline is secreted, and our heart begins to race. This natural survival mechanism -- called the fight or flight response -- is intended to help us to escape a true, life threatening emergency. However, when the threat is imagined (e.g., I'm going to bomb this presentation and everyone will know I'm a fraud, the fight/flight response is unnecessary and very uncomfortable.

Self soothing techniques that reduce the stress response:

• Diaphragmatic Breathing

One of the most effective ways to activate the relaxation response is by decreasing the heart rate. Since we can't voluntarily alter our pulse, more tangible measures are needed. Luckily, a rapid heart rate can be lowered with deep breathing techniques. The most commonly utilized strategy is breathing by contracting the diaphragm, a horizontal muscle in the chest located just above the stomach cavity.

Positive Self-talk:-

If a small child told you he was nervous about going to school the next day, what would you say? Unless you're an abusive lunatic, phrases like "you're such a dumb little kid" or "you should be nervous because no one will like you" would never leave your mouth. This is because we intuitively know how to help others combat stress sometimes better than ourselves. To increase emotional comfort, it's imperative to practice reassuring and realistic self-talk. When anxious, practice self-talk phrases such as:

"This feeling will pass."

 "I will get through this."

 "I am safe right now."

 "I am feeling anxious now, but I have the power make myself calm."

 "I can feel my heart rate slowing down." 

Muscle Relaxation:- 

Stress causes our muscles to tighten and become tense. To increase a relaxed state and physical comfort, tighten and release muscles beginning with the largest muscle group.Progressive muscle relaxation excercise apply.

3. Check Your Diet:-

What we eat and drink largely impacts our emotional state. Foods most associated with exacerbating anxiety are ones containing caffeine and alcohol. Even consumed in small amounts, studies have found that the stimulating effects of caffeine can cause anxiety, trigger panic attacks, and increase feelings of nervousness and irritability. Caffeine -- commonly found in coffee, colas, tea, and chocolate -- also causes physical symptoms such as trembling and shaking. Abruptly eliminating caffeine from the diet can lead to withdrawal symptoms, such as headaches, restlessness, and irritability so it's important to decrease caffeine consumption gradually. Similarly, although alcohol is often consumed to "take the edge off" it dehydrates the body and ultimately increases anxiety.

4. Get Moving:-

Most of us know that exercise is good for our physical health. For the past few decades, research has suggested that exercise is even more effective than medication.Maintaining a regular (healthy, non-obsessive) exercise routine has been proven to reduce stress, improve mood, enhance self-esteem, and increase energy levels. During exercise, the body releases chemicals called endorphins which interact with receptors in the brain to causing euphoric feelings and reduction in physical pain.

5. Get More Sleep:-

Nearly everyone feels a little crabby after a rough night's sleep. Disrupted sleep is common in many emotional disorders and it's difficult to know which started first -- stress or poor sleep. A study from the University of Pennsylvania  showed that losing just a few hours of sleep increases feelings of stress, anger, sadness, and exhaustion.

Best Health Tips Ever!

We've done the legwork for you and here they are: the 45 best health tips. Make that 46 - taking the time to read this tops the list.

1:- Cool off without a beer. Don’t eat carbohydrates for at least an hour after exercise. This will force your body to break down body fat, rather than using the food you ingest. Stick to fruit and fluids during that hour, but avoid beer.

2:- ‘Okay, now do 100 of those’. Instead of flailing away at gym, enlist the help – even temporarily – of a personal trainer. Make sure you learn to breathe properly and to do the exercises the right way. You’ll get more of a workout while spending less time at the gym.

3:-Stop fuming. Don’t smoke and if you smoke already, do everything in your power to quit. Don’t buy into that my-granny-smoked-and-lived-to-be-90 crud – not even the tobacco giants believe it. Apart from the well-known risks of heart disease and cancer, orthopaedic  surgeons have found that smoking accelerates bone density loss and constricts blood flow. So you could live to be a 90-year-old amputee who smells of stale tobacco smoke. Unsexy.

4:- Ask about Mad Aunt Edith. Find out your family history. You need to know if there are any inherited diseases prowling your gene pool. According to the Mayo Clinic, USA, finding out what your grandparents died of can provide useful – even lifesaving – information about what’s in store for you. And be candid, not coy: 25% of the children of alcoholics become alcoholics themselves.

5:- Do self-checks. Do regular self-examinations of your breasts. Most partners are more than happy to help, not just because breast cancer is the most common cancer among SA women. The best time to examine your breasts is in the week after your period.

6:-My smear campaign. Have a pap smear once a year. Not on our list of favourite things, but it’s vital. Cervical cancer kills 200 000 women a year and it’s the most prevalent form of cancer among black women, affecting more than 30 percent.

But the chances of survival are nearly 100 percent if it’s detected early. Be particularly careful if you became sexually active at an early age, have had multiple sex partners or smoke.

7:- Understand hormones. Recent research suggests that short-term (less than five years) use of HRT is not associated with an increase in the risk of breast cancer, but that using it for more than ten years might be. Breast cancer is detected earlier in women using HRT, as they are more alert to the disease than other women. 
8:- Beat the sneezes. There are more than 240 allergens, some rare and others very common. If you’re a sneezer due to pollen: close your car’s windows while driving, rather switch on the internal fan (drawing in air from the outside), and avoid being outdoors between 5am and 10 am when pollen counts are at their highest; stick to holidays in areas with low pollen counts, such as the seaside and stay away from freshly cut grass.

9:-Doggone. If you’re allergic to your cat, dog, budgie or pet piglet, stop suffering the ravages of animal dander: Install an air filter in your home.

Keep your pet outside as much as possible and brush him outside of the home to remove loose hair and other allergens. Better yet, ask someone else to do so.

10:- Asthma-friendly sports. Swimming is the most asthma-friendly sport of all, but cycling, canoeing, fishing, sailing and walking are also good, according to the experts.

Asthma need not hinder peak performance in sport. 1% of the US Olympic team were asthmatics – and between them they won 41 medals.

11:-Deep heat. Sun rays can burn even through thick glass, and under water. Up to 35% of UVB rays and 85% of UVA rays penetrate thick glass, while 50% of UVB rays and 75% of UVA rays penetrate a meter of water and wet cotton clothing.

Which means you’ll need sunscreen while driving your car on holiday, and water resistant block if you’re swimming.

12:- Fragrant ageing. Stay away from perfumed or flavoured suntan lotions which smell of coconut oil or orange if you want your skin to stay young. These lotions contain psoralen, which speeds up the ageing process. Rather use a fake-tan lotion. Avoid sun beds, which are as bad as the sun itself.

13:- Sunscreen can be a smokescreen. Sunscreen is unlikely to stop you from being sunburned, or to reduce your risk of developing skin cancer. That’s because most people don’t apply it properly, and stay in the sun too long.

The solution? Slather on sunscreen daily and reapply it often, especially if you’ve been in the water. How much? At least enough to fill a shot glass.

14:- Laugh and cry. Having a good sob is reputed to be good for you. So is laughter, which has been shown to help heal bodies, as well as broken hearts. Studies in Japan indicate that laughter boosts the immune system and helps the body shake off allergic reactions.

39. It ain’t over till it’s over. End relationships that no longer work for you, as you could be spending time in a dead end. Rather head for more meaningful things. You could be missing opportunities while you’re stuck in a meaningless rut, trying to breathe life into something that is long gone.

15:- Strong people go for help. Ask for assistance. Gnashing your teeth in the dark will not get you extra brownie points. It is a sign of strength to ask for assistance and people will respect you for it. If there is a relationship problem, the one who refuses to go for help is usually the one with whom the problem lies to begin with.

16:- Save steamy scenes for the bedroom. Showering or bathing in water that’s too hot will dry out your skin and cause it to age prematurely. Warm water is much better.

Apply moisturiser while your skin is still damp – it’ll be absorbed more easily. Adding a little olive oil to your bath with help keep your skin moisturised too.

17:- Here’s the rub. Improve your circulation and help your lymph glands to drain by the way you towel off. Helping your lymph glands function can help prevent them becoming infected.

When drying off your limbs and torso, brush towards the groin on your legs and towards the armpits on your upper body. You can do the same during gentle massage with your partner.

18:- Sugar-coated. More than three million South Africans suffer from type 2 diabetes, and the incidence is increasing – with new patients getting younger. New studies show this type of diabetes is often part of a metabolic syndrome (X Syndrome), which includes high blood pressure and other risk factors for heart disease.

More than 80% of type 2 diabetics die of heart disease, so make sure you control your glucose levels, and watch your blood pressure and cholesterol counts.

18:-Relax, it’s only sex. Stress and sex make bad bedfellows, it seems. A US survey showed that stress, kids and work are main factors to dampen libido. With the advent of technology that allows us to work from home, the lines between our jobs and our personal lives have become blurred.

People work longer hours, commutes are longer and work pervades all aspects of our lives, including our sexual relationships. Put nooky and intimacy on the agenda, just like everything else.

19:Good night, sweetheart. Rest heals the body and has been shown to lessen the risk of heart trouble and psychological problems.

Best Health Tips Ever!

We've done the legwork for you and here they are: the 45 best health tips. Make that 46 - taking the time to read this tops the list.

1. Copy your kitty:-

 Learn to do stretching exercises when you wake up. It boosts circulation and digestion, and eases back pain.

2. Don’t skip breakfast:-  

Studies show that eating a proper breakfast is one of the most positive things you can do if you are trying to lose weight. Breakfast skippers tend to gain weight. A balanced breakfast includes fresh fruit or fruit juice, a high-fibre breakfast cereal, low-fat milk or yoghurt, wholewheat toast, and a boiled egg.

3. Brush up on hygiene:-  

Many people don't know how to brush their teeth  properly. Improper brushing can cause as much damage to the teeth and gums as not brushing at all. Lots of people don’t brush for long enough, don’t floss and don’t see a dentist regularly. Hold your toothbrush in the same way that would hold a pencil, and brush for at least two minutes.

This includes brushing the teeth, the junction of the teeth and gums, the tongue and the roof of the mouth. And you don't need a fancy, angled toothbrush – just a sturdy, soft-bristled one that you replace each month.

4. Neurobics for your mind:- 

 Get your brain fizzing with energy. American researchers coined the term ‘neurobics’ for tasks which activate the brain's own biochemical pathways and to bring new pathways online that can help to strengthen or preserve brain circuits.

Brush your teeth with your ‘other’ hand, take a new route to work or choose your clothes based on sense of touch rather than sight. People with mental agility tend to have lower rates of Alzheimer's disease and age-related mental decline.

5. Get what you give:- 

 Always giving and never taking? This is the short road to compassion fatigue. Give to yourself and receive from others, otherwise you’ll get to a point where you have nothing left to give. And hey, if you can’t receive from others, how can you expect them to receive from you?

Read: Mind aerobics

6. Get spiritual.:- 

A study conducted by the formidably sober and scientific Harvard University found that patients who were prayed for recovered quicker than those who weren’t, even if they weren’t aware of the prayer.

7. Get smelly:- 

 Garlic, onions, spring onions and leeks all contain stuff that’s good for you. A study at the Child’s Health Institute in Cape Town found that eating raw garlic helped fight serious childhood infections. Heat destroys these properties, so eat yours raw, wash it down with fruit juice or, if you’re a sissy, have it in tablet form.

8. Knock one back:- 

 A glass of red wine a day is good for you. A number of studies have found this, but a recent one found that the polyphenols (a type of antioxidant) in green tea, red wine and olives may also help protect you against breast cancer. It’s thought that the antioxidants help protect you from environmental carcinogens such as passive tobacco smoke.

9. Bone up daily.:- 

Get your daily calcium by popping a tab, chugging milk or eating yoghurt. It’ll keep your bones strong. Remember that your bone density declines after the age of 30. You need at least 200 milligrams daily, which you should combine with magnesium, or it simply won’t be absorbed.

10. Berries for your belly:- 

Blueberries, strawberries and raspberries contain plant nutrients known as anthocyanidins, which are powerful antioxidants. Blueberries rival grapes in concentrations of resveratrol – the antioxidant compound found in red wine that has assumed near mythological proportions. Resveratrol is believed to help protect against heart disease and cancer.

11. Curry favour:- 

Hot, spicy foods containing chillies or cayenne pepper trigger endorphins, the feel-good hormones. Endorphins have a powerful, almost narcotic, effect and make you feel good after exercising. But go easy on the lamb, pork and mutton and the high-fat, creamy dishes served in many Indian restaurants.

12. Cut out herbs before ops:- 

 Some herbal supplements – from the popular St John's Wort and ginkgo biloba to garlic, ginger, ginseng and feverfew – can cause increased bleeding during surgery, warn surgeons. It may be wise to stop taking all medication, including herbal supplements, at least two weeks before surgery, and inform your surgeon about your herbal use.

13. I say tomato:-  

 Tomato is a superstar in the fruit and veggie pantheon. Tomatoes contain lycopene, a powerful cancer fighter. They’re also rich in vitamin C. The good news is that cooked tomatoes are also nutritious, so use them in pasta, soups and casseroles, as well as in salads.

The British Thoracic Society says that tomatoes and apples can reduce your risk of asthma and chronic lung diseases. Both contain the antioxidant quercetin. To enjoy the benefits, eat five apples a week or a tomato every other day.

14. Eat your stress away:- 

 Prevent low blood sugar as it stresses you out. Eat regular and small healthy meals and keep fruit and veggies handy. Herbal teas will also soothe your frazzled nerves.

Eating unrefined carbohydrates, nuts and bananas boosts the formation of serotonin, another feel-good drug. Small amounts of protein containing the amino acid tryptamine can give you a boost when stress tires you out.

15. Load up on vitamin C:- 

We need at least 90 mg of vitamin C per day and the best way to get this is by eating at least five servings of fresh fruit and vegetables every day. So hit the oranges and guavas!

16. No folly in folic acid:- 

 Folic acid should be taken regularly by all pregnant mums and people with a low immunity to disease. Folic acid prevents spina bifida in unborn babies and can play a role in cancer prevention. It is found in green leafy vegetables, liver, fruit and bran.

17. A for Away:- 

This vitamin, and beta carotene, help to boost immunity against disease. It also assists in the healing process of diseases such as measles and is recommended by the WHO. Good natural sources of vitamin A are kidneys, liver, dairy products, green and yellow vegetables, pawpaw, mangoes, chilli pepper, red sorrel and red palm oil.

18. Pure water:- 

Don’t have soft drinks or energy drinks while you're exercising. Stay properly hydrated by drinking enough water during your workout (just don't overdo things, as drinking too much water can also be dangerous).

While you might need energy drinks for long-distance running, in shorter exercise sessions in the gym, your body will burn the glucose from the soft drink first, before starting to burn body fat. Same goes for eating sweets.

19. GI, Jane:- 

 Carbohydrates with a high glycaemic index, such as bread, sugar, honey and grain-based food will give instant energy and accelerate your metabolism. If you’re trying to burn fat, stick to beans, rice, pasta, lentils, peas, soya beans and oat bran, all of which have a low GI count.

20. Mindful living:- 

 You've probably heard the old adage that life's too short to stuff a mushroom. But perhaps you should consider the opposite: that life's simply too short NOT to focus on the simple tasks. By slowing down and concentrating on basic things, you'll clear your mind of everything that worries you.

Really concentrate on sensations and experiences again: observe the rough texture of a strawberry's skin as you touch it, and taste the sweet-sour juice as you bite into the fruit; when your partner strokes your hand, pay careful attention to the sensation on your skin; and learn to really focus on simple tasks while doing them, whether it's flowering plants or ironing your clothes.

21. The secret of stretching:- 

When you stretch, ease your body into position until you feel the stretch and hold it for about 25 seconds. Breathe deeply to help your body move oxygen-rich blood to those sore muscles. Don't bounce or force yourself into an uncomfortable position.

22. Do your weights workout first:-

 Experts say weight training should be done first, because it's a higher intensity exercise compared to cardio. Your body is better able to handle weight training early in the workout because you're fresh and you have the energy you need to work it.

Conversely, cardiovascular exercise should be the last thing you do at the gym, because it helps your body recover by increasing blood flow to the muscles, and flushing out lactic acid, which builds up in the muscles while you're weight training. It’s the lactic acid that makes your muscles feel stiff and sore.

23. Burn fat during intervals:-

To improve your fitness quickly and lose weight, harness the joys of interval training. Set the treadmill or step machine on the interval programme, where your speed and workload varies from minute to minute. Build up gradually, every minute and return to the starting speed. Repeat this routine. Not only will it be less monotonous, but you can train for a shorter time and achieve greater results.

24. Your dirtiest foot forward:- 

If your ankles, knees, and hips ache from running on pavement, head for the dirt. Soft trails or graded roads are a lot easier on your joints than the hard stuff. Also, dirt surfaces tend to be uneven, forcing you to slow down a bit and focus on where to put your feet – great for agility and concentration.

25. Burn the boredom, blast the lard:-

Rev up your metabolism by alternating your speed and intensity during aerobic workouts. Not only should you alternate your routine to prevent burnout or boredom, but to give your body a jolt.

If you normally walk at 6.5km/h on the treadmill or take 15 minutes to walk a km, up the pace by going at 8km/h for a minute or so during your workout. Do this every five minutes or so. Each time you work out, increase your bouts of speed in small increments.

Healing Brain Exercises!

Brain, as you know well, the most chief constituent for a body; so it’s also very important to look after it carefully, thereupon it may become strong, work fine and be nurtured hale and hearty. Usually a lot of tips and remedies are suggested to strengthen your brain, but diverse kinds of exercises are also very advantageous to get rid of brain failing or its weakness. These exercises not only build up your brain but also freshens your body as well; hence, you may look an ever green personality with a healthy mind. I’m sharing with you some simple exercises, using which; you will acquire a strong and a sharp mind:

1. Utilize Your Hand more which is less-Used:-

This is the simple exercise, correlated to your every day general routine jobs. Try to use that hand with which you are not habitual to work! For example, if you are habitual of doing your customary work with right hand; now try to use left hand to complete them. You may start doing some easy tasks; combing, brushing, writing your name and controlling mouse from left hand etc.

2. Study about New Topics:-

A research about human brain has revealed this fact, regularly Reading new stuff surely boost your brain skills & mind abilities, especially when hands & eyes will coordinate themselves. It proves a useful tip to fresh up your brain.

3. Work Out For the Sake Of A Healthy Brain:-

If you want a sharp & a genius mind, you must have to work for it! You should make it fit and healthy by recalling daily happenings and news. Try to augment your brain memory on a daily basis; remember your shopping list or contact numbers etc; besides, you may exploit your intelligence by playing different chess games or some word puzzles etc. try to learn any poem by heart, and then make listen it in front of any others. It will be a good brain exercise. Furthermore; stop using calculator for simple calculations now! Just try to do them yourself.

4. Fingers Exercise:-

Fingers exercises develop your brain capabilities as said by the research studies. Your fingers are closest to the brain that’s why they can impact efficiently on your brain; thus you should keep fingers movement when you have a spare time. A simplest fingers exercise is given for you whom you can do any time without any difficulty:

Put a hand’s fingers on the other; hold a pencil between index finger & middle finger. Roll up it between middle and ring fingers after keeping it balance. Then roll it up between little and ring fingers. This exercise is very effective for brain intelligence.

5. Rub Down Your Head:-

You may strengthen your brain effectively by massaging your head. An easy exercise is also beneficial for brain which is being written here:

Put your both hands in cross-form back to your head in such a way that your thumbs are touching the corners of your neck. Now sit down on a chair, take your head a move back. Keep Forcing on the back with the help of thumbs & index fingers. Breathe deeply through the nose and exclude it out from the mouth. Maintain your body in a relax manner. Do this exercise 3 to 5 minutes. It will make blood circulation better with settle down your neck muscles. Moreover; if you are mentally tensed, you may feel repose after following this simple

exercise.

Mental Benefits of Yoga!

Yoga not only helps you physically, it also help you mentally just through its breathing practices. You should always practice your yoga exercises when you are in a good mood as it gives you better results and keeps you satisfied afterwards. In fact, with regular yoga, you experience better mental clarity, calmness, relief of chronic stress symptoms, mind relaxation, increased body awareness and help sharpen your concentration.

Here is a list of mental benefits you can experience with regular yoga exercise:

1. Yoga helps increase your social adjustment as it relaxes you and in the process, conditions your body to adjust to the environment.
2. As you learn to gain control over your mind, your mind remains firm at one place and doesn’t wander here and there. This helps with your concentration and learning efficiency and also reduces the strain on your mind and helps ensure work is done effectively and efficiently.
3. Yoga on a daily basis helps regain your mental calmness by eliminating stress and other mental ailments from your body system.
4. The concentration that yoga induces in you leads to a reduction in all the stressors in your life and thus reduces your stress levels.
5. When practices on a regular basis, yoga helps place your body in a positive and healthy state. This makes you look and feel good while providing a continuous session of positivity and continual rejuvenation in your body.
6. Yoga helps increase your body and self awareness, and increased your body comfort levels. This is because yoga helps improve your posture, which results in an increase in self-confidence. Yoga also helps you counter your feelings of both depression and helplessness and help you use relaxation techniques whenever in pain.
7. People who continuously do yoga gradually achieve a positive outlook to life. This is because the stretching and breathing related with yoga helps you meditate deeper and gets rid of all those unwanted feelings in yourself.
8. It is a fact that all the stress in your body can be removed from your body if your mental performance is improved. Yoga helps increase brain activities and also helps improve your mood. It is this mood burst that you develop a positive attitude to life and reduce the depression and anxiety in yourself.
9. It is important that you feel energized after your yoga session; if you feel tired, it means you were forcing yourself into the various yoga poses. This is the wrong way to do yoga; to experience the mental benefits of yoga, you have to ‘surrender’ to the yoga poses by letting go of all the stress and tension in your body.

Health Tips for Healthy Life!

Here are healthy lifestyle tips you can incorporate into your daily life to promote your health and well-being. Some are tips that you should implement on a daily basis and others are minor changes you can make to your life to foster healthy living.

1:-Daily exercise is one of the most important healthy lifestyle tips. Exercise on a daily basis for at least 30 minutes per day. Brisk walk, aerobics, or just any kind of bodily movement can do wonders for your health.
2:-You should sleep 6 to 8 hours per day. This will help your body to replenish itself and gives your body time to rebuild its cells. Lack of sleep make you feel tired and affect your eating habits. Adequate sleep is essential for your overall health and well-being.

3:-Eat a well-balanced diet. Increase your intake of fruits and vegetables. Avoid foods that are processed and reduce your intake of foods that are high in fat, sodium and sugar.

Maintaining a healthy weight will help you look better and reduce your risk of heart disease and diabetes.

4:-Have a positive outlook. People who are positive tend to have better health and success in life then those who are negative thinkers.

5:-Maintain a balanced lifestyle. There should be a balance between your work time and your leisure time. Remind yourself, “All work and no play make Jack a dull boy.”

6:-Stop smoking. It is harmful to your health. It can cause heart disease, lungs cancer, and premature aging.

7:-Meditation can help reduce stress, because it helps quiet your mind. Even if you just meditate 15 minutes per day, the result will amaze you.

8:-Reduce your intake of alcohol. It is best if you could avoid it, but if you cannot, make sure that you only consume alcohol in moderation (a glass of wine or a can of beer per day).

9:-Manage stress by doing meditation, breathing exercises, listening to music, etc. Stress, left not managed, can lead to tension and pain in your body and threaten your health and well-being.

Drink 8 to 10 glasses of water daily to help you with the digestion of food, absorption of nutrients, and the elimination of toxins from your body.

10:-Take daily vitamins, mineral and herbal supplements to maintain your overall health or deal with your specific health problems.

11:-Find things to laugh about on a daily basis. Laughter releases endorphins, boost your immune system, increases blood flow and relaxes your body.

12:-Spending 5 to 10 minutes per day to practice deep breathing can improve your overall health. Deep breathing reduces stress, relaxes your muscles, improve your oxygen intake and delivery to all your organs and stimulate your lymphatic system.

13:-Drink 8 to 10 glasses of water daily to help you with the digestion of food, absorption of nutrients, and the elimination of toxins from your body.

14:-Take daily vitamins, mineral and herbal supplements to maintain your overall health or deal with your specific health problems.

15:-Find things to laugh about on a daily basis. Laughter releases endorphins, boost your immune system, increases blood flow and relaxes your body.

16:-Spending 5 to 10 minutes per day to practice deep breathing can improve your overall health. Deep breathing reduces stress, relaxes your muscles, improve your oxygen intake and delivery to all your organs and stimulate your lymphatic system.

 17:-Avoid your exposure to toxins like pesticides, molds, fungus and heavy metals like lead, mercury, aluminum, etc. 
18:-Eat complex carbohydrates and avoid simple carbohydrates like white bread, sugar, white rice, etc.

Eat organically grown fruits and vegetables, if possible, to avoid getting exposed to pesticides.

How to control the anger?

Generally speaking, eliminating the anger can reduce the aggressive behavior. To control the anger, there’re two ways.One is to use the actual infringement to eliminate the anger.

For example, 

 1:-Fight back offender.:-
Such as taunting the one who insult you, this will reduce the aggressive behaviors you would do to them. 

2:-Against the offender’s model or other things:-
For instance, some enterprises in Japan has set up some “vent rooms”, which put a lot of plastic portraits of the chairman or the manager, the workers can beat on them, so as to give vent to discontent and alleviate the contradiction between the boss and staff. Of course, this method may cause greater attack.

The second is not to produce the actual attack, sometimes it can also eliminate anger.  

1:-Watching the person who hurts you that harmed by others, can give vent to anger, so as to reduce aggressive behavior. 

2:-Watch aggressive movies, such as ranger or the martial arts. 

3:- To participate in competitive sports, such as football, boxing, etc., can also make people be able to release the encroachment of emotions, thus reducing aggressive behavior.