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<p>Global warming is not only a threat to the planet as a whole; it also affects the health of every individual inhabitant. July was reportedly the hottest month on record around the globe, and the number of heat-stressed days is only set to increase.</p>



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<p>Indeed, a study published in The Lancet estimated that about 356,000 deaths worldwide were related to heat in 2019. And the World Meteorological Organisation is now warning of global warming breaking through the crucial 1.5°C cap above pre-industrial temperatures in the next five years.</p>


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<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-jess-loiterton-4319199-819x1024.jpg" alt="" class="wp-image-77420" width="614" height="768" srcset="https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-jess-loiterton-4319199-819x1024.jpg 819w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-jess-loiterton-4319199-224x280.jpg 224w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-jess-loiterton-4319199-768x960.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-jess-loiterton-4319199-1229x1536.jpg 1229w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-jess-loiterton-4319199-1638x2048.jpg 1638w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-jess-loiterton-4319199-200x250.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-jess-loiterton-4319199-800x1000.jpg 800w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-jess-loiterton-4319199-scaled.jpg 2048w" sizes="(max-width: 614px) 100vw, 614px" /></figure></div>


<p>With record-tumbling baking-hot spells happening more frequently, it is vital that we keep our cool and take precautions to safeguard our well-being.</p>



<h3 class="wp-block-heading">Hong Kong warning system</h3>



<p>The authorities in Hong Kong are acutely aware of the severity of the situation. A new three tier Heat Stress at Work Warnings system was introduced earlier in the summer to help tackle heatstroke among those working outdoors or without air-conditioning. If the Hong Kong Observatory’s Hong Kong Heat Index (HKHI) hits 30, this will trigger a recommended rest time for each hour of labour depending on whether the workload is “light”, “moderate”, “heavy” or “very heavy” and the level of the alert (amber, red or black). The heat index uses data that considers relative humidity, the intensity of sunlight, temperature and hospitalisation rate.</p>



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<p>Workers deemed to be involved in “very heavy” workloads during an amber alert will be recommended to take 45 minutes of rest after working 15 minutes every hour. Those involved in this level of intense physical activity are advised to cease work completely if the HKHI hits 32 or above – red and black warnings. Workers at lower intensity of physical labour would be advised to rest for varying periods of time (or even suspend work).</p>


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<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-ivan-samkov-8952723-683x1024.jpg" alt="" class="wp-image-77419" width="512" height="768" srcset="https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-ivan-samkov-8952723-683x1024.jpg 683w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-ivan-samkov-8952723-187x280.jpg 187w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-ivan-samkov-8952723-768x1151.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-ivan-samkov-8952723-1025x1536.jpg 1025w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-ivan-samkov-8952723-1366x2048.jpg 1366w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-ivan-samkov-8952723-200x300.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-ivan-samkov-8952723-800x1199.jpg 800w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-ivan-samkov-8952723-scaled.jpg 1708w" sizes="(max-width: 512px) 100vw, 512px" /></figure></div>


<p>The warning system is operated by the Labour Department with the Observatory assisting to broadcast the message, which can be received via the GovHK Notifications or MyObservatory mobile applications. The guidelines inherent in the warning system are only voluntary measures, though, and are not legally binding. A construction worker in Hong Kong lost his life from heatstroke this summer during an amber heat alert.</p>



<h3 class="wp-block-heading">Water everywhere</h3>



<p>The Department of Health’s Centre for Health Protection (CHP) consistently urges the community to take heed of necessary measures against heatstroke and sunburn in very hot weather. “The public should carry and drink plenty of water to prevent dehydration while engaging in outdoor activities,” warned a CHP spokesperson recently.</p>


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<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-alex-azabache-3766180_p_clip-683x1024.jpg" alt="" class="wp-image-77418" width="512" height="768" srcset="https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-alex-azabache-3766180_p_clip-683x1024.jpg 683w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-alex-azabache-3766180_p_clip-187x280.jpg 187w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-alex-azabache-3766180_p_clip-768x1152.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-alex-azabache-3766180_p_clip-1024x1536.jpg 1024w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-alex-azabache-3766180_p_clip-1365x2048.jpg 1365w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-alex-azabache-3766180_p_clip-200x300.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-alex-azabache-3766180_p_clip-800x1200.jpg 800w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-alex-azabache-3766180_p_clip-scaled.jpg 1707w" sizes="(max-width: 512px) 100vw, 512px" /></figure></div>


<p>The importance of staying properly hydrated during hot summer days has long been advocated by medical professionals. Water is known to perform vital functions such as regulating body temperature, flushing waste from the body, supporting a healthy immune system, lubricating and cushioning joints, as well as promoting healthy digestion and improving memory, alertness, mood and sleep quality.</p>



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<p>Some health experts suggest consuming 13 cups of beverages a day, including water. However, this total depends on the level of activity, climate and overall health. Hot and humid places mean people tend to sweat more and it is important to keep water on hand. Drinking before, during and after a workout is also essential.</p>



<h3 class="wp-block-heading">Dehydration danger</h3>


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<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-snapwire-113734-683x1024.jpg" alt="" class="wp-image-77422" width="512" height="768" srcset="https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-snapwire-113734-683x1024.jpg 683w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-snapwire-113734-187x280.jpg 187w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-snapwire-113734-768x1152.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-snapwire-113734-1024x1536.jpg 1024w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-snapwire-113734-1365x2048.jpg 1365w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-snapwire-113734-200x300.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-snapwire-113734-800x1200.jpg 800w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-snapwire-113734-scaled.jpg 1707w" sizes="(max-width: 512px) 100vw, 512px" /></figure></div>


<p>Tips for optimum hydration include ingesting a glass of water (about 8 fluid ounces) upon waking and before bedtime, drinking throughout the day, infusing water with slices of fruit, vegetables or herbs, and using a favourite water bottle to encourage fluid uptake.</p>



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<p>Not all liquids are recommended, though. “Those engaged in strenuous outdoor activities should avoid beverages containing caffeine, such as coffee and tea, as well as alcohol, as they speed up water loss through the urinary system,” said the CHP spokesperson.</p>


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<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-olga-volkovitskaia-17553785-683x1024.jpg" alt="" class="wp-image-77421" width="512" height="768" srcset="https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-olga-volkovitskaia-17553785-683x1024.jpg 683w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-olga-volkovitskaia-17553785-187x280.jpg 187w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-olga-volkovitskaia-17553785-768x1152.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-olga-volkovitskaia-17553785-1024x1536.jpg 1024w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-olga-volkovitskaia-17553785-1365x2048.jpg 1365w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-olga-volkovitskaia-17553785-200x300.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-olga-volkovitskaia-17553785-800x1200.jpg 800w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-olga-volkovitskaia-17553785-scaled.jpg 1707w" sizes="(max-width: 512px) 100vw, 512px" /></figure></div>


<p>The World Health Organization (WHO) advises to check the colour of urine, and to drink more if it is dark. They warn against drinking distilled water as it leaches all-important electrolytes.</p>



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<p>Apart from dark urine, there are a multitude of signs of possible dehydration such as thirst, flushed skin, headache, fatigue, increased body temperature, dizziness, irritability, constipation and nausea. Possible options to try to alleviate the situation include drinking electrolyte-infused water, Pedialyte, Gatorade, coconut water and watermelon, which contains 92 percent water.</p>



<h3 class="wp-block-heading">Combatting heatstroke</h3>



<p>Some groups are more vulnerable to heatstroke than others. According to the CHP, children, the elderly, the obese and those with chronic illnesses, such as heart disease or high blood pressure, “should pay special attention”.</p>


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<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/09/lemonade_p_clip-844x1024.jpg" alt="" class="wp-image-77417" width="633" height="768" srcset="https://www.gafencushop.com/wp-content/uploads/2023/09/lemonade_p_clip-844x1024.jpg 844w, https://www.gafencushop.com/wp-content/uploads/2023/09/lemonade_p_clip-231x280.jpg 231w, https://www.gafencushop.com/wp-content/uploads/2023/09/lemonade_p_clip-768x932.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/09/lemonade_p_clip-1266x1536.jpg 1266w, https://www.gafencushop.com/wp-content/uploads/2023/09/lemonade_p_clip-1687x2048.jpg 1687w, https://www.gafencushop.com/wp-content/uploads/2023/09/lemonade_p_clip-200x243.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/09/lemonade_p_clip-800x971.jpg 800w" sizes="(max-width: 633px) 100vw, 633px" /></figure></div>


<p>These <strong>dos</strong> and <strong>dont&#8217;s</strong> will help reduce the risk of heatstroke:</p>



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<ul>
<li>&#8211; Wear loose and light-coloured clothing to reduce heat absorption and facilitate sweat evaporation and heat dissipation.</li>
</ul>



<p></p>



<ul>
<li>&#8211; Avoid vigorous exercise and prolonged activities like hiking or trekking as heat, sweating and exhaustion can place additional demands on the physique.</li>
</ul>



<p></p>



<ul>
<li>&#8211; Perform outdoor activities in the morning or the late afternoon.</li>
</ul>



<p></p>



<ul>
<li>&#8211; For indoor activities, open all windows, use a fan or use air-conditioning to maintain good ventilation.</li>
</ul>



<p></p>



<ul>
<li>&#8211; Do not stay inside a parked vehicle.</li>
</ul>



<p></p>



<ul>
<li>&#8211; Reschedule work to cooler times of the day. If working in a hot environment is inevitable, introduce shade in the workplace where practicable.</li>
</ul>



<p></p>



<ul>
<li>&#8211; Start work slowly and pick up the pace gradually. Move to a cool area for rest at regular intervals to allow the body to recuperate.</li>
</ul>



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<p>The WHO advises keeping a good supply of medicines, batteries and frozen or tinned food at home to avoid frequent trips to the shops during especially hot days.</p>


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<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/09/FOOD_p-684x1024.jpg" alt="" class="wp-image-77415" width="513" height="768" srcset="https://www.gafencushop.com/wp-content/uploads/2023/09/FOOD_p-684x1024.jpg 684w, https://www.gafencushop.com/wp-content/uploads/2023/09/FOOD_p-187x280.jpg 187w, https://www.gafencushop.com/wp-content/uploads/2023/09/FOOD_p-768x1150.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/09/FOOD_p-1026x1536.jpg 1026w, https://www.gafencushop.com/wp-content/uploads/2023/09/FOOD_p-1368x2048.jpg 1368w, https://www.gafencushop.com/wp-content/uploads/2023/09/FOOD_p-200x299.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/09/FOOD_p-800x1198.jpg 800w, https://www.gafencushop.com/wp-content/uploads/2023/09/FOOD_p-scaled.jpg 1710w" sizes="(max-width: 513px) 100vw, 513px" /></figure></div>


<h3 class="wp-block-heading">Sunlight protection</h3>



<p>As the sun blares down on these days of increasing heat, the Ultraviolet (UV) Index released by the Hong Kong Observatory is a helpful tool. When the UV Index is high (6 or above), avoid direct exposure of the skin and the eyes to sunlight.</p>


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<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/09/Cream14-1024x683.jpg" alt="" class="wp-image-77414" width="768" height="512" srcset="https://www.gafencushop.com/wp-content/uploads/2023/09/Cream14-1024x683.jpg 1024w, https://www.gafencushop.com/wp-content/uploads/2023/09/Cream14-420x280.jpg 420w, https://www.gafencushop.com/wp-content/uploads/2023/09/Cream14-768x512.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/09/Cream14-1536x1024.jpg 1536w, https://www.gafencushop.com/wp-content/uploads/2023/09/Cream14-2048x1365.jpg 2048w, https://www.gafencushop.com/wp-content/uploads/2023/09/Cream14-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/09/Cream14-800x533.jpg 800w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>The following measures will help protect against UV damage when out in the sun:</p>



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<ul>
<li>&#8211; Wear long-sleeved and loose-fitting clothes.</li>
</ul>



<p></p>



<ul>
<li>&#8211; Wear a wide-brimmed hat or use an umbrella.</li>
</ul>



<p></p>



<ul>
<li>&#8211; Seek a shaded area.</li>
</ul>



<p></p>



<ul>
<li>&#8211; Don UV-blocking sunglasses.</li>
</ul>



<p></p>



<ul>
<li>&#8211; Apply liberally a broad-spectrum sunscreen lotion with a sun protection factor (SPF) of 15 or above, and reapply after swimming, sweating or towelling off.</li>
</ul>



<p></p>



<ul>
<li>&#8211; When using a DEET-containing insect repellent, put on sunscreen first, then the repellent.</li>
</ul>



<h3 class="wp-block-heading">Cold comfort</h3>



<p>While there is plenty for the public to do and be aware of to adapt to extreme heat, measures on an individual level and government action plans like those adopted in Hong Kong do not tackle the root cause of the problem. Global warming is a result of climate change generated most significantly by greenhouse gas emissions. Until we get serious about curtailing these, our heat stress is only going to get worse.</p>


Heat Resistance: Tips to keep hydrated and avoid heatstroke as the world gets rapidly warmer

<p>We&#8217;re living in the shadow of a global pandemic, <a href="//www.gafencushop.com/self-care-wellness-tips-happier-healthier-isolation/" target="_blank" rel="noopener">work and home </a>have fused into one, and there are several daily stressors, too – sometimes motivation is hard to come by&#8230; We reached out to a wellness expert to bring a list of the little morning rituals which you can follow to boost your day ahead. Let&#8217;s get started&#8230;</p>
<p><strong>1. Choose a time to wake up every morning, and stick to it</strong></p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-65943 size-full" src="//www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-3-1.png" alt="" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-3-1.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-3-1-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-3-1-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-3-1-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-3-1-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-3-1-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-3-1-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" /></p>
<p>Remember for acing every wellness ritual its &#8216;discipline over motivation&#8217; – even if getting up on time is the bane of your existence <em>(very Bridgeton, we know!), </em>having&nbsp;a sleep/wake schedule will help your body establish rhythm, strengthen your&nbsp;immune and digestive system, improve emotional stability and is a blessing for good skin. All these health benefits can be just 40 winks away&#8230; think about that!&nbsp;</p>
<p><strong>2. Stay hydrated, pop in the vitamins</strong></p>
<p>&#8220;There&#8217;s nothing like a glass of warm water on an empty stomach to turbocharge your health and have a beautiful day ahead&#8221;, says wellness expert and psychotherapist Katie Leung at Hong Kong&#8217;s premier mental health destination, <a href="https://www.google.com/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=&amp;cad=rja&amp;uact=8&amp;ved=2ahUKEwiJ25nquaf3AhV8qFYBHW3LBiAQFnoECA0QAQ&amp;url=https%3A%2F%2Fmindish.com%2F&amp;usg=AOvVaw3BrtvGcna00cadMeErd7Tu" target="_blank" rel="noopener">Mindish</a>.&nbsp;<strong>&nbsp;</strong>Most people wake up already slightly dehydrated from 7 to 8 hours of sleep, or maybe few too many glasses of wine the night before – whatever the case, without further delay or an added dose of caffeine, drink your water and flush out the toxins.</p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-65944 size-full" src="//www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-2-1.png" alt="" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-2-1.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-2-1-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-2-1-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-2-1-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-2-1-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-2-1-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-2-1-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" /></p>
<p>From collagens to Omega 3, mornings are an apt time to address your nutrient and healthcare concerns as well. If you are looking for a nourishing supplement with <a href="https://www.google.com/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=&amp;cad=rja&amp;uact=8&amp;ved=2ahUKEwjyqd7Juqf3AhU3hVYBHZLkBSgQFnoECAUQAQ&amp;url=https%3A%2F%2Fwww.igafencu.com%2Fr%2Fadaptogens-are-everywhere-need-know-secret-herbs%2F&amp;usg=AOvVaw0TA32NLBw5dHmoB7umvJiv" target="_blank" rel="noopener">vital adaptogens</a> to boost your overall mind and body health, <a href="https://www.dailyglowrituals.com" target="_blank" rel="noopener">The Daily Glow</a> sachets could be a good inclusion. Created in travel-sized packs, these supplements are loaded with curcumin (the active ingredient found in turmeric), honey, piperine among other organic ingredients – not only designed to enrich your gut health, but also a healthier alternative to sugar in cocktails, or a topping on toast.&nbsp;</p>
<p><strong>3. Start your day like a baby</strong></p>
<p>Rolling out of the bed straight to your cellphone or laptop might seem particularly easy and obvious in the work from home scenario, but waking up like a baby – slow, long stretches, gently opening the eyes, soaking it all in and then flowing into consciousness – that&#8217;s the natural, most zen ritual which will nurture your mind. If you jump straight into a screen the first thing in the day, you&#8217;re training your mind into believing life is a maze, even before you wake up. Take it gentle, take it slow – you have the entire day ahead to honour deadlines and scroll through Instagram.&nbsp;</p>
<p><strong>4. Follow it by positive affirmations,&nbsp;meditation and exercise</strong></p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-65947 size-full" src="//www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-4-1.png" alt="" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-4-1.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-4-1-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-4-1-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-4-1-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-4-1-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-4-1-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/04/Untitled-design-4-1-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" /></p>
<p>Yoga, weights, running, walking – choose your ideal activity to ease into the day and do it like clockwork. Meditate – even if it is for just ten minutes in the day, make it a daily habbit to manage stress. Katie Leung of <a href="https://www.google.com/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=&amp;cad=rja&amp;uact=8&amp;ved=2ahUKEwiJ25nquaf3AhV8qFYBHW3LBiAQFnoECA0QAQ&amp;url=https%3A%2F%2Fmindish.com%2F&amp;usg=AOvVaw3BrtvGcna00cadMeErd7Tu" target="_blank" rel="noopener">Mindish</a> recommends harping on the science of positive affirmations to set the tone of your day. &#8220;Deciding on the positive mantra of the day – &#8216;you only live once&#8217;, &#8216;today will be a fine day&#8217;, &#8216;just breathe&#8217;, will cultivate a sense of inner peace and give you the tools to enhance mindfulness.&#8221;&nbsp;</p>
<p><em><strong>Also Read: <a href="//www.gafencushop.com/experiencing-award-winning-andre-fu-suite-upper-house/">Wellness retreat?&nbsp;Experience the award-winning André Fu Suite</a></strong></em></p>
<p><strong>5. Important to have NOT to-do lists</strong></p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-65949 size-full" src="//www.gafencushop.com/wp-content/uploads/2022/04/Add-a-subheading.png" alt="" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/04/Add-a-subheading.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/04/Add-a-subheading-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/04/Add-a-subheading-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/04/Add-a-subheading-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/04/Add-a-subheading-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/04/Add-a-subheading-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/04/Add-a-subheading-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" /></p>
<p>Sounds totally counter-intuitive – we know that!&nbsp;</p>
<p>We are all inundated with an overflowing to-do list – having a roadmap to strike things off it is the most productive approach but set healthy barriers and intentions of things which do not align with your goals and vision, and keep those off from your plate. Maybe staying away from social media, stop checking email the first thing in the morning, not reading work texts on your commute – taking that as your &#8216;me time&#8217; – it&#8217;s important to check off the things which you should and should not be doing in the day.&nbsp;</p>
<p><strong>6. Have an ideal&nbsp;nighttime routine</strong></p>
<p>A good night&#8217;s sleep is the most basic yet integral way to wake up early, create sufficient time to ease into work without hitting the panic button, and have a productive day ahead. Take a break from screens 30-minutes before sleep time, sounds difficult but with practice its absolutely doable to set healthy barrier with your gadgets, calm your mind with a refreshing warm soak, use some scented candles to give your brain a soothing signal to transition into relax-mode and decompress after a long day.&nbsp;</p>
<p><em><strong>Also Read: <a href="//www.gafencushop.com/professional-tips-decluttering-organising-pro/">De-cluttering and organising keeps anxiety at bay. Professional tips here</a></strong></em></p>


Science-backed wellness rituals to start your day right

<p>Although sugars are part and parcel of everyone&#8217;s diet, they&#8217;re actually detrimental to your health, causing such wide-ranging issues as increased risks of diabetes, heart disease and obesity. What&#8217;s more, artificial variants processed from GMO-laden corn are even more hazardous. A better means of promoting well-being, then, is to opt for natural, healthier sugar alternatives that provide a low-calorie yet still flavourful option for those with a sweet tooth.&nbsp;</p>
<p><a href="//www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-stevia.png"><img decoding="async" loading="lazy" class="aligncenter size-full wp-image-57003" src="//www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-stevia.png" alt="gafencu wellness well being Natural sweeteners Healthier alternatives to sugar stevia" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-stevia.png 700w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-stevia-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-stevia-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-stevia-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-stevia-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-stevia-400x266.png 400w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-stevia-600x399.png 600w" sizes="(max-width: 700px) 100vw, 700px" /></a></p>
<p><strong>Stevia<br />
</strong>Extracted from the leaves of the <em>Stevia rebaudiana </em>plant, this most popular of healthier sugar alternatives is estimated to be over 200 times&nbsp;sweeter than granulated sugar but has virtually no calories. This, no doubt, has led to its growing popularity among health fanatics and fitness junkies. Be careful. Some varieties of stevia are actually highly-processed, so make sure you get ones that are labeled organic and non-GMO.&nbsp;</p>
<p><a href="//www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-erythritol.png"><img decoding="async" loading="lazy" class="aligncenter size-full wp-image-57001" src="//www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-erythritol.png" alt="gafencu wellness well being Natural sweeteners Healthier alternatives to sugar erythritol" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-erythritol.png 700w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-erythritol-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-erythritol-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-erythritol-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-erythritol-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-erythritol-400x266.png 400w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-erythritol-600x399.png 600w" sizes="(max-width: 700px) 100vw, 700px" /></a></p>
<p><strong>Erythritol</strong><br />
Erythritol is&nbsp;a sugar alcohol found naturally in certain food and beverages such as grapes, peaches, beer and cheese, but it can also be processed into a powdered sweetener. It contains only 0.24kcal per gram and is just 0.7 times as sweet as sugar. The only known side effect to consuming this sugar alternative is that taking large amounts of this compound can cause digestive issues, bloating and gas because our body is unable to digest some of its unique properties.</p>
<p><a href="//www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-monk-fruit.png"><img decoding="async" loading="lazy" class="aligncenter size-full wp-image-57005" src="//www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-monk-fruit.png" alt="gafencu wellness well being Natural sweeteners Healthier alternatives to sugar monk fruit" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-monk-fruit.png 700w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-monk-fruit-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-monk-fruit-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-monk-fruit-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-monk-fruit-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-monk-fruit-400x266.png 400w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-monk-fruit-600x399.png 600w" sizes="(max-width: 700px) 100vw, 700px" /></a></p>
<p><strong>Monk fruit</strong><br />
Natural sweeteners extracted from monk fruit are over 100 times sweeter than sugar, but contains zero calories. Not only does it not spike the body&#8217;s insulin levels, it also contains useful anti-oxidants and helps reduce inflammation in the body. It ranks as one of the best healthier sugar alternatives for use in beverages and snacks, especially for those who are on calorie-restricted diets such as keto diet and intermittent fasting.&nbsp;</p>
<p><a href="//www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-raw-honey.png"><img decoding="async" loading="lazy" class="aligncenter size-full wp-image-57002" src="//www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-raw-honey.png" alt="gafencu wellness well being Natural sweeteners Healthier alternatives to sugar raw honey" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-raw-honey.png 700w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-raw-honey-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-raw-honey-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-raw-honey-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-raw-honey-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-raw-honey-400x266.png 400w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-raw-honey-600x399.png 600w" sizes="(max-width: 700px) 100vw, 700px" /></a></p>
<p><strong>Raw honey<br />
</strong>Although raw organic honey contains a lower glycemic value than sugar, it is much sweeter. It is also contains antibacterial properties and anti-oxidants that fight against free radicals caused by excess sugar in the blood. Though it will not raise blood sugar levels as quickly as refined sweeteners, it does contain 64kcal per tbsp, which is as much as nutritionists would recommend per day.</p>
<p><a href="//www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-coconut-sugar-2.png"><img decoding="async" loading="lazy" class="aligncenter size-full wp-image-56999" src="//www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-coconut-sugar-2.png" alt="gafencu wellness well being Natural sweeteners Healthier alternatives to sugar coconut sugar (2)" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-coconut-sugar-2.png 700w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-coconut-sugar-2-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-coconut-sugar-2-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-coconut-sugar-2-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-coconut-sugar-2-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-coconut-sugar-2-400x266.png 400w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-coconut-sugar-2-600x399.png 600w" sizes="(max-width: 700px) 100vw, 700px" /></a></p>
<p><strong>Coconut sugar<br />
</strong>A popular alternative for baking is unrefined organic non-GMO coconut sugar. It features the same texture as sugar but scores lower on the glycemic index. It also doesn&#8217;t cause a spike in insulin levels and helps to avoid that drop in energy that imbibing on refined sugars typically result in. Though it contains 54kcals per tbsp, it also offers high levels of potassium and electrolytes.&nbsp;</p>
<p><a href="//www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-dates.png"><img decoding="async" loading="lazy" class="aligncenter size-full wp-image-57000" src="//www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-dates.png" alt="gafencu wellness well being Natural sweeteners Healthier alternatives to sugar dates" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-dates.png 700w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-dates-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-dates-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-dates-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-dates-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-dates-400x266.png 400w, https://www.gafencushop.com/wp-content/uploads/2021/03/gafencu-wellness-well-being-Natural-sweeteners-Healthier-alternatives-to-sugar-dates-600x399.png 600w" sizes="(max-width: 700px) 100vw, 700px" /></a></p>
<p><strong>Dates<br />
</strong>A lesser known substitute for sugar in desserts such as cakes and brownies are dates — fruits from palm trees. It is high in fibre and potassium, and helps regulate sugar intake in the body, thereby slowing the body&#8217;s absorption of sugar into the body. It contains 20kcal per date and scores low on the glycemic index, making it an ideal alternative for those on raw-food and vegan diets.</p>


gafencu wellness well being Natural sweeteners Healthier alternatives to sugar

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Heat Resistance: Tips to keep hydrated and avoid heatstroke as the world gets rapidly warmer

Science-backed wellness rituals to start your day right

Natural Sweeteners: It’s worth taking a look at these healthier sugar alternatives

Tag: healthyliving

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Heat Resistance: Tips to keep hydrated and avoid heatstroke as the world gets rapidly warmer

Science-backed wellness rituals to start your day right

Natural Sweeteners: It’s worth taking a look at these healthier sugar alternatives