02 Drink plenty of water

In order for your skin to looks its best and most youthful, it is vital to remain well hydrated at all times. This means drinking lots of fresh, pure, cold water throughout the day. It doesn't have to be mineral water - tap water will do just as well. Drinking water offers lots of other benefits, too.

WHY IS WATER SO GOOD FOR YOU ?
Water is the essence of human life. for a start, our bodies are made up of about 60 to 70 per cent of water. Blood is mostly water, and your muscles, lungs and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste and protects your joints and organ.

GETTING THE WATER HABIT
We are all encouraged to drink lots of water from an early age, but very few people form the habit of drinking it regularly. If we don't drink enough water, we become dehydrated, which is bad for health and accelerates the ageing process.

WATER AND WEIGHT LOSS
Water is a great tool for weight loss, not least because it often replaces high-calorie drinks such as lemonade or alcohol with a drink that doesn't have any calories. It is also a great appetite suppressant.

WATER FOR HEALTHY SKIN
Drinking water can clear up your skin and keep it looking young and fresh. Many people often report a healthy glow after drinking lots of fresh water.

OTHER BENEFITS OF DRINKING WATER

 

• Being dehydrated can sap your energy and make you feel tired - even mild dehydration of as little as one or two per cent of your body weight. If you are thirsty, you are already dehydrated - and this can lead to fatigue, muscle weakness, dizziness and other symptoms.                                    
• Another symptom of dehydration is headaches. In fact, often when we have headaches it is simply due to not drinking enough water. There are lots of other causes of headaches of course, but dehydration is one of the most common.
 
• Our digestive systems need a good amount of water to digest food properly. Often water can help cure stomach acid problems, and water combined with fibre can cure constipation, which is often a result of dehydration.
 
• The body uses water to help flush out toxins and waste products. Water literally cleanses the system and rids it of threatening elements.
 
• Drinking a healthy amount of water has also been found to reduce the risk of colon cancer by 45 per cent. drinking lots of water can also reduce the risk of bladder cancer - by as much as 50 per cent - and can potentially reduce the risk of breast cancer.

 

 

01 The importance of breakfast

Breakfast is the most important meal of the day. It follows the longest period of time you would normally go without eating - after several hours of sleep - and its name means to end a period of fasting, or not eating. Follow the advice here to get the most out of this essential meal.

WHY EAT BREAKFAST ?
you would not consider starting a long journey in your car without filing it with fuel first. By the same token, you should not begin a day without giving your body the sustenance it requires. energy levels are low in the mornings, and your body needs an energy boost, in the form of food, to kick start the day.

In our busy modern lives, breakfast is often grabbed in passing as an afterghought or even skipped altogether. This is not wise, because eating a healthy, balanced breakfast can fave a really positive effect both physically and mentally.

THE BENEFITS OF BREAKFAST
 A number of studies have shown that eating breakfast regularly leads to improved mood and better memory. Breakfast eaters also tend to be less stressed and feel calmer. Adults perform better in mental tasks after eating breakfast, and children who eat breakfast perform better in school.

 

 

TOP BREAKFAST HINTS

• Aim to eat a breakfast that is high in carbohydrates and low in fat and sugar.

• Breakfast cereals are almost all fortified with minerals and vitamins, so along with low fat milk, these provide a nutritious, balanced meal.

• If you prefer toast in the mornings, there are lots of different types of bread to choose from, for example : granary; wholemeal; bagels; rye bread.
• If you enjoy a cooked breakfast, you can make these healthier too, by grilling instead of frying.
• For a light breakfast, opt for low fat yogurt with fresh or dried fruit.
•  Breakfast provides an ideal opportunity to count towards your five daily servings of fruit and vegetables. A glass of fruit juice provides a useful source of vitamin C, as does adding dried fruit to breakfast cereals.

Breakfast should ideally provide around one quarter of your daily nutritional requirements. Skipping breakfast, whether due to lack of time or trying to lose weight, can mean missing out on essential nutrients, and studies have shown that those who don't eat breakfast are unlikely to make up for these losses later in the day. This can have a negative effect on both short - and long-term health and can accelerate the ageing process.