Your health and wellbeing diary for 2002!

by CHARLOTTE HARDING, femail.co.uk

July

Eat to （警官の）巡回区域，受持ち区域 mosquitoes

Whether you're relaxing in the 日光 at home or abroad, make sure this is the year you don't get bitten by mosquitoes. によれば代案／選択肢 practitioners, there are 確かな things you should - and shouldn't

eat - before and during your holiday that will make your 血 taste 反乱ing to all manner of creepie crawlies.

Sugar makes your 血 taste sweeter, 特に to mosquitoes. So if you are visiting the tropics, stop eating sugar at least a week before you travel. You should also try to take 300mg of Thiamine (ビタミン B1) and 50mg of zinc a day. When these are excreted 自然に by the 団体／死体 they give off an odour that repels insects.

August

Stop jet lag in its 跡をつけるs

When we move time zones our 内部の団体／死体 clock and 生産／産物 of the hormone melatonin can be 混乱に陥れる／中断させるd. Long 運ぶ／漁獲高 flights are very dehydrating and cramped. 欠如（する） of sleep and the change in times can 原因（となる） extreme 疲労，（軍の）雑役 and poor 集中.

On long flights eat small meals and 減ずる your intake of tea, coffee, alcohol and cola-type fizzy drinks which all dehydrate the 団体／死体. Caffeine can 与える／捧げる to poor sleep patterns, so ask for decaffeinated varieties. Sugar 使い果たすs minerals and lowers 免疫の機能（する）／行事 which can be a real problem in the airless cabins where bacteria and ウイルスs spread quickly - so eat as little sugar as possible.

September

Fill up on calcium

It's 流行の／上流の to shun 酪農場 at the moment. But if you have given up or 削減（する）負かす／撃墜する on your levels of 酪農場

製品s, make sure you ar e getting enough calcium in your diet. Without it you will be susceptible to osteoporosis - the loss of bone 集まり which can 原因（となる）厳しい苦痛, loss of mobility and premature death. The 条件 is now a major public health 関心 in Britain and is so ありふれた that more than one in three women is likely to 苦しむ an osteoporotic fracture in their lifetime.

Although 50 per cent of the adult 骸骨／概要 is formed during the teenage years, it's not only children and 十代の少年少女s who need calcium. We lose it from our 団体／死体s every day so it needs to be 取って代わるd on a daily basis. Milk and 酪農場製品s are the main sources of calcium in the British diet. 'If you think of bones as a bank, the best time to fill up the bank with calcium is during your childhood and adolescence,' says Anita 井戸／弁護士席s, a nutritionist from the 酪農場会議. 'After this time you need to keep 追加するing to this bank because we lose calcium from our 団体／死体s every day.'

Nutritionists recommend that to get the 訂正する量 of calcium, adults and children should 消費する two to three 部分s of 酪農場製品s a day. A 部分 is a 200ml glass of milk, a マリファナ of yoghurt or a matchbox-size piece of cheese.