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Must Know, This is the Concept of Healthy Living According to WHO

Living a healthy lifestyle in the midst of the Covid-19 pandemic is important at this time. Not only for health but also survival as a whole. Even so, a healthy lifestyle in daily life must be balanced both physically and spiritually. Because physical health is very, very important supported by mental health.

Not many know that the World Health Organization (WHO) formulates a very broad concept of health. Namely, where the perfect condition or state includes physical, mental and social conditions. According to WHO, health is certainly not limited to being free from disease, weakness and disability experienced by a person. Healthy according to WHO can also be called someone who is basically not diseased, although this certainly does not necessarily mean that it is healthy.

Health that is justified by WHO actually must be in perfect physical, mental and social condition. "Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity," the WHO said on its website.

From the description above, it can be concluded that according to WHO health means ideal health conditions, both in terms of biological, psychological, and social. This will also certainly make a person able to perform activities optimally and optimally.

In addition, WHO also describes several health characteristics that need to be known. Among them, such as physically and mentally healthy without involving external elements, Healthy relating to the internal or external environment, spiritual health, mental health. And healthy as a creative and productive life.

Tips on how to live healthy during the covid 19 epidemic

live healthy

The Covid-19 outbreak that has hit the world has caused concern for everyone. However, you really don't need to worry too much if you are someone who is painstaking in maintaining your health. A healthy lifestyle that is lived consistently can help ward off Covid-19.

It's never too late to start a healthy lifestyle. Let's apply some of these healthy habits with family to avoid Covid-19 and other diseases:

Eat nutritious food with balanced portions.

Intake of nutritious food with balanced portions is very important to support health. In addition to eating filling foods, you also have to pay attention to the nutritional content of these foods. The body not only needs carbohydrates, fats, and proteins but also needs vitamins, minerals, and fiber. So, don't be lazy to eat vegetables, fruits, and nuts to complete the nutritional intake for the body.

Healthy lifestyle

Manage stress and always think positive.

Prolonged stress turns out to be prone to lowering the body's resistance so that it makes you sick easily. Therefore, you must be good at managing stress and always think positively. You have to stay away from or deal with the cause of the stress so that your mind and heart will feel relieved. Don't hesitate to take up hobbies or take me time to make you happier.

How to be healthy

Drink at least 2 liters of water a day.

In addition to nutritious food, adequate water intake is also important to support the body's metabolism and maintain endurance. You must consume at least 2 liters of water a day so that your body stays healthy and avoids the risk of dehydration and other diseases.

Healthy life tricks

Get enough rest and sleep regularly.

Don't neglect rest time if you want to stay healthy and avoid the risk of Covid-19. When you sleep, the body performs the process of regenerating cells and giving pause to the organs to rest. Lack of sleep is prone to causing decreased endurance, unstable mood, and lack of focus. You must sleep at least eight hours a day so that your physical and psychological condition is always excellent.

Body healthy

Exercise regularly.

Exercise routines are also good for increasing endurance. During this pandemic, you should minimize sports activities outside the home. Instead, you can do sports activities #At Home. There are various types of interesting exercises that you can do at home, such as floor exercises, yoga, pilates, and lifting weights.

Always pray.

Spiritual peace is also important to support the quality of your health. So, you should always prepare a special time to pray, for example in the morning and evening. A calm heart will make you feel more comfortable when doing activities.

Stop various bad habits.

Some bad habits that should be stopped in order to maximize a healthy lifestyle are:

Consumption of alcohol, cigarettes, and junk food.
Staying up late or working late into the night.
A sedentary (sedentary) lifestyle.

If you apply these seven simple tips, surely you will always be healthy and avoid Covid-19. Invite your family to follow a healthy lifestyle consistently.

Health benefits of Olive oil

How olive oil is obtained?
Basically it is an oil made from olives. They pick good, ripe olives and wash it. Once they are dried, they are compressed by applying pressure and the obtained material is swirled till it starts releasing the oil. Then the process of oil and water separation starts and finally what is left is called Olive oil.

It’s good for health. People have been using it in the Mediterranean diet since ages. It has good type of fat and today, many people use it because it has tremendous health benefits. Latest research and studies prove that this oil helps to keep certain cancers, heart disease and diabetes at bay.

Below are few of the advantages of including olive oil in your diet.

It lowers bad cholesterol, giving you more protection against heart attack. People using this oil regularly have less sugar cravings and they feel their stomachs are full in few minutes. Thus it encourages them to eat less. Due to its phytochemicals, this oil helps to fight against cancer cells and prevents the risk of cancer in daily consumers.
Daily consumption helps in preventing memory loss thus protecting you against the possible risk of getting Alzheimer’s disease. It is full of antioxidants, which helps you fight against aging. Daily use of this wonder oil helps you keep your youthful look. Natural ingredient of this magical oil helps in increasing your skin’s elasticity, thus it keeps your skin firm and toned.

Beauty care

If you are suffering from dry skin, applying few drops of olive oil makes your skin supple, restoring its moisture balance and your face starts glowing as a result. If your hair is brittle, limp and dry, using olive oil as a deep conditioner might be a good idea. It has natural ingredient which helps to make your hair manageable plus it adds an extra layer of luster to your hair.
Mild sunburn can be cured by applying a mixture of olive oil and water to the infected area. It immediately eases the pain and gives relief. It is also a known remedy to cure acne and black heads. Today many beauty products use olive oil as the main ingredient.
Suffering from dry, chaffed lips? Mix olive oil with beeswax and apply the obtained mixture to your lips to make them soft and supple. Looking at the multiple benefits it offer, it is advisable to include this oil in your diet.

Health benefits of Gluten-Free diet

Have you heard of a gluten-free diet? It is slowly becoming the latest trend in the food industry. Basically gluten is a special protein found in grains like wheat, barley and cereals. Many people can’t digest gluten rich food. Such food causes allergy, making their small intestines inflammatory. It is known as a Celiac disease. These people go for a gluten-free diet to control their allergies. Today more and more people are getting diagnosed with it. They are adapting to this diet which consists of rice and millet in place of wheat and barley.

Such diet has many health benefits. It increases good cholesterol, keeps stomach healthy and as a result, your overall health improves. Today many outside food are processed and they are unsuitable and injurious to our health. Going gluten-free removes such unhealthy food from your diet.

Also once you are on a gluten-free diet, you would naturally add more fruits and vegetables to it as they are gluten-free. Everybody knows the health benefits of eating fruits and vegetables. This diet also helps to lose weight or keep a healthy body.

People who adapt this diet confessed of increased energy levels. Also this kind of diet helps you to cut unhealthy bakery products like pastry or doughnut which are laden with fat and sugar. Thus it improves your sugar level and cholesterol level protecting you from the potential risk of Diabetes and strokes.

This diet also stops you from including unhealthy oils in your food. Plus it also protects from certain cancers.

It is proven medically that people who go gluten-free are able to focus more on their life and goals. They have a more clear thinking and they don’t need to go for a therapy. Once you remove gluten from your diet, your headaches disappear. Also this diet is known to cure depression.

but, like everything, you have to be careful with this diet too. It helps you to lose weight but don’t forget to look at your portion size, when you eat starch laden gluten-free foods like Sweet potatoes, Brown rice tec. Also beware of what you are buying in the name of gluten-free food. Check the labels properly. Today several online stores sell specialized food. You can order food like rice Bread, Brown rice muffins, multi seed muffins from there. Yes, even without gluten, they are tasty!!

Reduce bags, fine lines and crow's feet under the eyes

Eye Treatments

Eye Treatments are just another way to care for. Besides being unattractive, red eyes, puffy or baggy eyes, can cause problems with vision and ability to concentrate. Take 15-20 minutes to look and rejuvenate your eyes will let you work better and feel fresh throughout the day.

For reduce bags under eyes, Soak two tea bags in cold water for 30 seconds and place a cloth in cold water with ice, place the bags on the eyes, so covering dark circles, and over the damp and cold well.

Remain lying down for 5-10 minutes and change as they heating the cloth and bags, change purses now and put them on two slices of cucumber for 5 to 10 minutes.

Wash and make gentle massage with your fingers in the area of bags to disperse the fluid and apply a dot of cream for hemorrhoids, taking care not to enter the eyes, to reduce swelling.

To reduce fine lines and crow's feet, Mix ¼ teaspoon of jojoba oil and macadamia oil, and apply to the affected areas thoroughly cleaned and lightly wet for 15-20 minutes, being careful not to enter the eyes. Let act and bathe your eyes and the surrounding areas.

Study of Mental illnesses

Mental illnesses

For the first time, a study showed that five psychiatric disorders, autism, depression, ADHD (attention deficit hyperactivity disorder), bipolar disorder and schizophrenia-share genetic risk factors. The conclusion of the researchers is the Consortium for Genetics and Psychiatry, United States.

In the medical journal "Lancet", reviewed the genome of more than 33 000 patients diagnosed with psychiatric illnesses and 27 000 volunteers from a control group without the disorder, looking for variations in DNA that could cause susceptibility to five diseases.

The result is the identification of regions with similarities to disorders in two chromosomes and two genes linked to the channels that regulate the flow of calcium in brain cells. The study shows that a specific biological pathway related to calcium channels ("pore" cell) contributes to the pathogenesis of various psychiatric problems and reaffirms the potential of this pathway as a target for new classes of drugs.

The study has great impact by the number of patients involved and is interesting because it examines what these diseases have in common. "The study shows that they have 'molecular pathways' similar," he says. He recalls, however, that there is no practical application for anyone who has found one of these diseases.

Allergies Influence by Father genetic

Allergies Influence

Not only are eye color, shape of the nose or the tone of voice that children inherit from their parents. Genetic inheritance is also responsible for the transmission of several diseases that will manifest at some point in the lives of members of the same family.

One of the most common is allergy, which generates an exaggerated immune response to substances foreign to the body, known as allergens. A curiosity is that no one inherits the type of allergy, but the tendency to allergic diseases. Thus, a parent may have asthma and rhinitis child present.

Asthma is a genetic disease in at least 42.3% of cases, whereas in the same study of 300 asthmatic children a large proportion of brothers / sisters (85%) also had the disease. If one parent is allergic, the chance of developing rhinitis is 50%. If the two have the disease, the risk reaches 80% 4. A study shows that with identical twins when one suffers from asthma or eczema, other has 50% probability of 80% of developing the same disease. In the case of fraternal twins, the probability drops to between 25% and 40%.

Allergic disease is not because of viral or bacterial infection is actually a dysfunction of the immune system that reacts inappropriately when in contact with an allergen. The most common are dust mites, mold and pollen. What can be done in terms immunologic procedures are allergic immunotherapy (allergy shots) and desensitization, which aim to make the patient more tolerant to the substance to which you are allergic, such as proteins from dust mites, food and medicine. These procedures are specific and success depends on each case studied.

Benefits of Epsom Salts

Epsom salts

Magnesium is an essential mineral for health. Play a role in the regulatory mechanisms of enzymes in the body and bodily functions, electrical impulses and elimination of toxins.

One of the best ways to use natural magnesium is through the use of Epsom salts, formula crystals of magnesium sulfate is used as a natural treatment such salts and magnesium not only for the body, they also carry several other benefits health.

Epsom salts, known scientifically as hydrated magnesium sulfate is a very ancient medicine very effective. Magnesium is not easily absorbed by the stomach, but through the skin, the ideal is that you use the Epsom salts and bath salts. The use of this salt brings benefits such as: Improved performance by regulating electrolytes nervous,
Prevention of migraines, improved mood, producing serotonin and sulfates of magnesium generate

When we take a bath with Epsom salts, minerals the body absorbs and eliminates toxins.

To take advantage of Epsom salts, put 2 cups of salt in a full bathtub, and then fill the tub with water and take your bath, your bath should last about 10 minutes for your body to absorb the minerals. Also, if you want you can add a few drops of a relaxing essential oil.

Epsom salts can also be used as exfoliates, fill your hand with a handful of salt along with a little oil bath, after getting this mixture, gently massage your skin using this salt. Make this exfoliation two times a week. And this tip can be made in whole body. Epsom salts are an excellent natural remedy in specific situations that help promote good health and body.

Scrub with sugar and rosewater

For women exfoliation is very important, since it helps to avoid premature aging, allows oxygenation of the skin, eliminating dead cells and impurities, among other benefits. For all these reasons, we teach them to make an excellent scrub at home.

To do this we will need 2 tablespoons of rosewater, 1 tablespoon white sugar, and 1 tablespoon cornstarch and lemon juice.

When you mix the ingredients in a glass container, make sure the rose water with cornstarch with sugar and lemon juice is until a smooth paste.

Now, we need to incorporate the essential oil and place over your face in circular motions may help improve the results, wash your face with cold water and put a little of your usual cream, get ready to see the results.

You should know, it is the traditional way that is often used by most people in the world to prevent from premature aging. Although you can use modern cosmetic equipment today’s, but the efficacy of the use of sugar and rose water will be much more useful. This is evident because the materials used do not contain chemicals that are harmful to the skin, so it would be safe for the health of the skin over a very long time.

Honey for hair care

Honey is the ingredients that have many benefits especially in the health field. One is as a softener and reinforcing the hair roots, for that I will give you tips on how to create a prescription drug from the honey so it can be used for your hair.

Mix the ingredients in a cup and let stand for one day. Before mixing the ingredients and apply on the hair again, do a scalp massage with circular movements to stimulate circulation as well. Wrap the head with a plastic shower cap and apply the mixture and leave for half an hour. Then wash the hair with warm water and rinse several times, the last with a little water mixed with a little vinegar or lemon juice.

Another method is to Apply honey directly to damp hair and do penetrate the scalp massage. Cover hair with a shower cap and leave for 20 minutes. Rinse with warm water and then wash your head with shampoo as usual.

Both methods are about recipes using honey for hair can you do to keep your hair healthy and beautiful. Make sure you regularly use, so that the result looks even better.

How to relieve neck pain

Pain in the neck usually appears at the top of the neck, due to inhibition abilities such as swallowing saliva and is often accompanied by a high fever.

Several other factors, sore throat can also be caused by bacteria that thrive around the irritated throat due to the effects of various conditions such as flu, cold weather, smoking, and other factors.

You do not need to worry if your neck pain began to feel. There are several ways that can be used to relieve sore throat traditionally with lemon materials, including;

- Drinking Lemon Juice; Juice is an antiseptic that has the ability to increase the secretion of the irritated skin in the neck area. You can use it twice a day by means gargled.
- Infusions of sage: It is also used in the same way as lime. Prepare with a spoonful of honey and lemon juice, take half of the infusion and the other half, throat gargle to relieve afternoon.
- Baking soda: the first signs of pain mix one tablespoon of baking soda in a glass of warm water with the juice of half a lemon to gargle three times a day.
- You can also gargle with the following preparations: a cup of cold water, plantain and sage, simmer for 5 minutes and use the tea to treat the painful area.

Benefits of Garlic for Health

The garlic is a commonly used spice in cooking. However, it turns out garlic can also be used to improve the health of the troubled condition of the body in naturally.

It is most often done to eliminate a wide range of skin blemishes or dark spots caused by acne. To use it, you just need to put a clove of garlic on the skin problems. You can also use this way to treat infections of the skin or the mouth caused by bacteria or fungi.

The Other benefits of garlic are you can use it as an ingredient to prevent the loss of the hair. You can rub on the skin head but with some other ingredients such as lemon juice and rosemary infusion.

If you have a poor immune, you can make a cocktail drink of milk and then mixed with garlic cloves in boiling water. You can drink it 2 times a day, so your immune system can be maintained.

Some people also have used clove garlic to lower cholesterol levels in the body, but they need to eat two cloves of garlic dive approximately one month, which claimed to reduce bad cholesterol by 10%.

This food Also Waist Stay Slim

balanced diet

Eating healthy foods into the main part of the diet is nutritionally balanced. There are various types of food in your kitchen that you can consume and have a healthy nutrition.

If you eat a healthy diet, it will affect the body, especially the body weight and waist size. Here is a list of foods that you can eat without having to worry will make your waistline grow wide, as reported by Magforwoman.

raspberries

A perfect alternative to the type of wine are raspberries. The fruit is high in fiber and acts as a catalyst in reducing bad cholesterol.

asparagus

These vegetables are low in sugar and high in vitamin C and folate, asparagus is not only healthy but also good for keeping you slim.

skimmed milk

Skim milk is much better than full-cream. Milk is a source of calcium, but also high in fat. Skim milk will supply your body with the necessary calcium but low in fat.

beans

Nuts is known for low-calorie and nearly fat-free. Of all nuts, almonds are one of the best sources of protein and fiber and should be consumed when you feel hungry.

mushrooms

Mushrooms are low in calories. These vegetables can supply your body with ergothioneine, an antioxidant that is very good for your skin also keeps the body slim.

Expand Fiber Powerful Lower Cholesterol

exercise routine

CHOLESTEROL is a source of chronic disease triggers. For that, know how to handle it to avoid the risk. Cholesterol in Indonesia is one source of health problems which are generally the cause of coronary heart disease. Therefore, you need to know some tips to avoid the risk that, as recommended National Cardiovascular Center Harapan Kita, including the following:

Lose weight if you are overweight

Losing weight can help you push the total levels of LDL cholesterol (saturated fat) and triglycerides. It is also not only improve health but also seemed to feel better.

Eating low fat and cholesterol

Limit all types of fat, including saturated and replace weak unsaturated fats. While on cholesterol, keep it away from the intake of foods that most of the offal (intestines, tripe, brain, spleen, and other), egg yolks, seafood (shrimp, squid, clams, crabs).

Eat more fiber

Fiber found in many cereals, fruits, vegetables, beans and all kinds of nuts in limited quantities. Where it can help neutralize the cholesterol levels in your body.

Avoid consuming alcohol

Alcohol should be avoided, the article will make it easier to consume alcohol your body weight increases.

Do not smoke

This is because smoking can damage blood vessel walls and also lowers your immune system.

exercise routine

Lack of exercise can interfere with HDL cholesterol (good cholesterol) that can clean up excess cholesterol in the artery wall.

Benefits of myrrh essential oil

Myrrh essential oil is oil made of myrrh resin, it is an Egyptian native plants that are often used for the aromatic and health in past decade. They are usually use the myrrh essential oil to make perfume utilizandosela, or as a cure wounds.

Today there are a wide range of ideas in developing myrrh essential oil in health; one of it is used for aromatherapy and natural medicine, Because a refreshing smelling fragrance of natural, the Myrrh essential oil are often used at leisure or in meditation. Some people feel the effects on emotional stability are quieter although only inhale for a while.

In addition, the myrrh essential oil can also be used for a variety of ailments, such as ulcers, acne, ringworm, dry skin and rashes. The research is Claimed, the oil is also has powerful antioxidant effects like a vitamin C.

In recent years the health experts use the myrrh essential oil to treat several severe illnesses, such as cancer and hepatitis. The use is very easy; you just need to put on the injured spot. In another case, myrrh essential oil may also be combined with vegetable oil or taken by using a capsule.

Get a balanced diet

To have a healthy body and a good, well-balanced diet is necessary at all. What is meant by a balanced diet is to eat foods that contain all the nutrients based on our lifestyle. Not all healthy diet is always the same in every person, because there will be many factors that influence food choices, physical activity and aging.

To know that you are eating a good food, you can find many health experts or government sites online that have space dedicated to providing information about good, healthy food. In addition, you also need to check at least once a year, to determine the levels of nutrients in the body, and of course you will better know what nutrients you need.

To choose foods with good nutrition, including foods from vegetables, meat, dairy, and grains, if you buy a product, you need to consider is low in fat and cholesterol levels and blood sugar levels are low. But you also need to know how much the value of protein and nutrients needed by the body.

The quality and quantity of times you eat during the day, is also part of the development of a balanced diet, balanced diet is achieved if we change some of our habits.

The balance in the diet will be successful if we pay attention to what we eat, then we choose a delicious preparation, colorful and natural, it does not matter that one day eat more than one or tempt us with sweet, too, used to eat everything and good health and stay fit without major problems.

Hazard The Benefits of Vitamin D

Vitamin D

Several recent studies reinforce the evidence of the benefits of vitamin D in the prevention of chronic diseases such as diabetes, musculoskeletal disorders, bone disorders. But that does not mean that these vitamins should be consumed in excess.

A study by Johns Hopkins University shows excessive consumption of this vitamin will not provide any benefit to the body, it can even be dangerous.

The study, published in the American Journal of Medicine recommends you do not need to take supplements of vitamin D. In the right dose, vitamin E protects the heart and blood vessels. But if the excess can increase the risk of cardiovascular disorders.

According to the Chairman of the Study Muhammad Amer, an assistant professor of medicine at Johns Hopkins University School of Medicine, healthy people have to stop consumption of vitamin D supplements because it would not be beneficial.

"Excessive consumption of vitamin D does not give any advantage will be really extravagant," said Amer.

However, most Amer, there are certain groups of people who need extra doses of vitamin D, such as the elderly, recently menopausal women and patients with renal disease.

The results concluded on the basis of a review of the medical records of more than 10,000 patients in the National Health and Nutrition Examination Survey (NHANES). The survey was conducted between 2001-2004. Then the data are compared with data obtained from the National Death Index in 2006.

The results showed that the blood levels of vitamin D 25 is 21 nanograms per milliliter. Levels considered adequate.

If the level is normal, vitamin D in the blood provide benefits that reduce the risk of death from cardiovascular disease by half. Levels above 21 nanograms, this protective effect would probably be small, and even become dangerous.

The main source of vitamin D is sunlight and fortified milk. Earlier research showed that adding vitamin D to lacking reduce cardiovascular risk. Otherwise excessive doses associated with increased risk.

Amer said, people should consult a doctor if you are taking supplements of vitamin D.

Can Chronic Diseases Dental from germs

Diseases Dental

Most gum disease usually caused by poor dental hygiene. But most people still neglect oral hygiene. Later gum infection can cause inflammation of the gums, the formation of pockets of pus and form plaques much more. The germs of the pockets of pus can spread throughout the body through blood vessels.

"This infection starts in the gums, but ignored. Consequently germs reached the blood circulation and carried by the current," said the professor of the Faculty of Dentistry at the University of Indonesia, drg.Yudha Rismanto Sp.Perio, in the media conference in Jakarta Gum Problems Solutions, Thursday (2/5).

The impact of the movement of the bacteria depends on the organ where germs bunk. If germs carried by blood flow to the lower body, heart and kidneys can be interrupted.

Similarly, if the seeds carried the upper body, the bacteria can be "trapped" in the membrane that surrounds the brain causing meningitis.

In the world of medicine also called odontegenic infection. Although uncommon, but studies have shown the link between oral health with the development of chronic diseases.

Yudha therefore suggests filling the cavities immediately or routine cleaning of the plate. The teeth, the hole will stop working soon assigned to the bacteria find their way into the blood vessels. while check immediately when gums swollen gums.

"Swelling indicates the presence of infection in the local area of the teeth and gums. However, the duration of the infection depends on the resistance, tolerance, and" nutritional intake per person. The weaker the infection runs faster. Do not take for granted and underestimate the pain signals from the body, "he said.

Know what it Mammography

A mammogram is an X-ray treatments were performed on the breast and of course very important for health, especially for women. The tool can help you to detect the possibility of breast cancer symptoms when the size is still very small.

Thanks to mammography, the doctor specialist can detect a lesion (cancer causing) a very small breast cancers. That way if you have symptoms of breast cancer cases that can be detected at an early stage, so that it can be easily do treatment. As you may know, breast cancer is a disease that is feared by women; early detection is the key to ward off everything.

Mammogram technique is having a simple and fast system. It only lasted a few seconds; the doctor puts the breast between two plates and press gently to get the picture. The x-rays emitted radiation levels have low boiling so that the test does not pose a risk to patients.

This treatment is recommended for women over age 40 or a mammogram every two years. Because most breast cancer patients experienced at age 40 or older, but still need to do some more research.

With less than 30 years is not recommended for mammography, because the higher breast density and reflect poorer outcomes. In this case, we recommend breast ultrasound. However, in case of doubt, a doctor should be notified.

Healthy Ways to Get the Ideal Body Weight

When we talk about weight issues normally think and see about the ideal weight so plan to weight loss, but it does not apply to everyone. Many people who need weight gain, due to health reasons. To gain weight should not eating foods that contain a lot of calories, because they are also important to meet the nutritional needs of the body. So you will have an idea of weight and health.

Some of the reasons why people need to increase their weight, such as:

- Weight loss after disease
- Problem of lack of appetite
- Requires a greater weight
- Looks thin

As you known, to gain weight in a healthy manner is not only consume more calories but nutrient levels. For that, do not consume foods that have high sugar content, because the body will suffer and unhealthy. The key is to choose healthy foods and adding calories into foods such as yogurt, nuts, olive oil and butter.

Another way to help raise the weight is by following a healthy diet. Several small meals and plenty of healthy snacks throughout the day are helping increase your calorie intake. Examples of foods between meals can be a chicken sandwich on whole wheat bread with tomato, or a fruit smoothie and milk.