Sep 23

This One-Day Healthy Eating Meal Plan Will Give Your Body the Refresh It Needs

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This simple guide is all about nourishing yourself mindfully so that you feel like your best self.   Maybe you spent one too many weeknights trying new restaurants with your best friends or took a week-long getaway to a foodie haven. While there’s absolutely nothing wrong with indulging once in a while, you might find yourself looking for a reset to help you feel more energized. “Overindulging can disrupt your GI system and slow down your digestion,” says Susan Albers, a psychologist at the Cleveland Clinic and the author of Hanger Management. “To boost your metabolism and feel fired up, feed your body right. It’s about nourishing yourself mindfully.” That means meals packed with the nutrients you need to get your body back to feeling its best. Luckily, you can re-energize yourself in just one day with the help of this meal plan. In general, be sure to include a mix of protein, fiber, and vegetables to give your body the reboot it needs.   Breakfast “You can’t beat some eggs and whole-grain toast to get yourself back on track,” says Keri Gans, R.D.N. and author of The Small Change Diet. Eggs contain vitamin B12, which gives you energy. They’re […]
Sep 20

Age is no bar for a workout! 6 tips to stay healthy and strong after 50

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Workout after 50 is not impossible. Being a little conscious can help you follow a routine, suggest an expert. Read on for tips!   As many people who are living the post-50s life may tell you, age is sometimes only a mental barrier! Once you put your mind and heart to something, you most likely can do it. Yes, challenges to workout once you cross the age of 50 are many. But it isn’t impossible. Adding simple habits to everyday life can help you workout after 50. “Exercising at this age is extremely important,” says Robin Behl, fitness enthusiast and The Tribe India co-founder. He shares that 50-plus people must explore different methods of training to keep the mind and body active and connected.   Tips to workout after 50   1. Indulge in 30-45 minutes of cardio daily: Walking, jogging, climbing the stairs or skipping – do what you like, but include cardio during the day. It’s the best way to keep the blood flowing and is the key to feeling energetic all day.   2. Focus on spinal health, shoulder and knee rehabilitation Spend 10-15 minutes a day focussing on these parts of your body. They say you’re […]
Sep 15

How Many Calories Do You Burn From Walking? Well, It Depends

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You can calculate it, but you’ll have to take weight, pace and distance into consideration.   Getting fit can seem intimidating to many people who imagine the only way to get back into shape is to invest in a gym membership or take up a super-trendy workout. But the simple act of walking is one of the best ways to not only burn calories, but also achieve a slew of other health benefits, including lowering your blood pressure, improving your mood, strengthening your bones, aiding digestion and more. In fact, particularly for women, walking can keep the brain healthy, and possibly even delay the onset of dementia. Researchers have also found that in the areas of the world called “Blue Zones,” with the highest percentage of people who live to 100 and beyond, walking plays a significant role in staving off disease and helping people live better, longer. Since walking is something you do every day anyway, you’re already a pro at it: To make it into a workout, you just need to do it more intentionally, for at least 30 minutes a day, and with increasing speed. “Walking is one of the fastest, easiest ways to burn calories, because […]
Sep 12

5 Essential Monsoon Health Tips For Families To Stay Safe and Healthy

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As the monsoon season is ongoing, it surely brought us relief from the relentless summer heat and offered a refreshing change. However, along with the rain and cooler temperatures come various health hazards. The monsoon season is a fertile breeding ground for harmful viruses, bacteria and fungi, leading to infections such as flu, malaria, dengue, jaundice (hepatitis A and E), which are particularly dangerous for families with children. Dr Ravi Shanker Swamy, MRCPCH, MD, FRCPCH, Bangalore, lists down five essential measures to protect your family from these infections and stay healthy this monsoon.   Get Your Annual Flu Vaccination Flu is a highly contagious respiratory illness that can lead to severe health complications, especially in young children, older adults, pregnant women, and those with chronic medical conditions. An annual flu vaccination can provide protection from flu and its complications. It is designed to protect against the most common strains of the virus each year, reducing the risk of severe illness and hospitalisation.   Maintain Hygiene Maintaining proper hygiene and sanitation is crucial to prevent illnesses. Start by eliminating stagnant water sources around your home to reduce mosquito breeding. When outdoors, wear long-sleeved clothing and use insect repellent. Indoors, sleep under […]
Sep 09

Doctors share health tips to increase the nutritional value in daily life

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Want to live longer and look better while you’re at it? Doctors reveal the biggest contributors to lifespan and share health tips to increase the nutritional value in daily life Your fitness journey need not stall in the current scenario of Covid-19 lockdown and work from home orders lifting, pushing you back to office and dealing with varied career and personal responsibilities. While one’s diet must be compliant with one’s body’s needs, lifestyle and environmental stresses and proper nutrition along with building a sustainable approach to diet and exercise are crucial, most people still make excuses like “I don’t have time” or “I can’t afford it” or “I don’t know how”. If you too belong to the category of these people, we got your health woes sorted and got a few doctors on board who not only spilled the secret to live longer and look better but also revealed the biggest contributors to lifespan and shared health tips to increase the nutritional value in daily life. Dr Vinodha Kumary, Deputy Chief Medical Officer at Jindal Naturecure Institute, listed some of the superfoods that we must include in our daily routine to improve our nutritional value: 1. Nuts and seeds: Pumpkin […]
Sep 06

Life Fitness Coach Explains Excess Fat’s Impact On Metabolism, Shares Tips To Lose Weight

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Life Fitness Coach Luke Coutinho shared his two cents on metabolism and weight loss and how they are interlinked together. Be it starting a healthy living journey or seeking an energy boost, it’s important to take into account the role your metabolism plays. Your metabolism, which regulates vital body processes, has an impact on blood flow and weight regulation. Contrary to popular belief, gaining body fat doesn’t mean a slow metabolism, it can also happen due to the excess fat present in your body. Lifestyle fitness coach Luke Coutinho explains how shedding fat can actually result in an improved metabolism. A post shared by Luke on Instagram said, “Myth crusher: It’s not a slow metabolism that causes you to gain body fat, it is excess body fat that slows down metabolism. This means you can fire up your metabolism by shedding fat! Challenge muscle, increase protein, sleep deep, reduce chronic stress, dump junk, fast smartly.” Here is a detailed explanation of hacks suggested by nutritionist Luke Coutinho:   1. Challenge muscle Numerous forms of physical exercise can help you lose weight by raising your calorie burn. Your age, beginning weight, and diet may all have an impact on how much […]
Sep 03

Boost Your Immunity During Monsoon: Essential Tips For Staying Healthy

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During the monsoon season, boosting immunity is crucial due to increased humidity and infection risks. Hence, it is essential to keep your health in check and keep infections at bay. We got in touch with a health expert who shares tips to keep in mind for staying healthy during heavy showers. Read on. As the monsoon season brings much-needed rain and respite from the heat, it also brings in a higher risk of infections and health issues. The increase in humidity and damp conditions can weaken your immune system, making you more prone to illnesses such as colds, flu, and respiratory infections. To safeguard your health during this season, it’s crucial to adopt strategies that strengthen your immune system and enhance overall well-being. We got in touch with Dr Rakesh Gupta, Senior Consultant, Internal Medicine, Indraprastha Apollo Hospitals who shares tips to boost your immune system and enjoy rainy days.   Tips To Boost Immunity During Monsoon   1. Stay Hydrated: While it may not be hot outside, your body still needs plenty of fluids. Drink at least 8-10 glasses of water daily. Warm herbal teas can also help boost immunity and provide comfort on chilly days. 2. Eat a […]
Aug 31

How to Be Active Safely in Warm Weather

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Ample sunshine, longer days and warmer temperatures provide more opportunities for the whole family to get outside and get active in the spring and summer.  Try walking, swimming, biking, skating, jumping rope, building a backyard obstacle course or organizing a neighborhood soccer game.  Even gardening, pushing a stroller or walking the dog counts.  Learn the American Heart Association’s Recommendations for Physical Activity in Adults and the recommendations in children. But when the temperature goes up, being active outdoors can be more challenging.  It’s easier to become overheated when the sun is beaming down all day.  The warm months also bring humidity to many parts of the country. With humidity, your sweat doesn’t evaporate as quickly, so your body has a harder time releasing heat.    Be smart when working out Keep in mind these six tips when it’s warm outside:   Timing is key.  Try to avoid exercising outside in the early afternoon. It’s usually hottest between noon and 3 p.m. Hydrate.  Drink water before, during and after physical activity, even if you don’t feel thirsty.  Bring a bottle of water with you, or plan water stops along your route. Dress for success.  Wear lightweight, light-colored, loose-fitting clothes.  Moisture-wicking fabric also can be […]
Aug 28

Depression: 6 Tips for Eating Well When Cooking Feels Impossible

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If you’re feeling down, preparing a meal can feel like a major task. Experts share their best tips for making meal prep easier and choosing foods that will help lift your energy and mood.   For people with depression, fueling their body with high-quality nutrition can literally help change their life for the better, according to a slew of studies. Not surprisingly, research shows people who consistently eat healthy foods by, say, following the Mediterranean diet (which is centered on plant-based foods, olive oil, and heart-healthy omega-3 fatty acids from fish) often have better mental health than people whose diet is centered on red meat and processed foods high in saturated fats, sodium, and added sugars. But nourishing your body when you have depression can be easier said than done, especially if your mood or energy is low to prepare even one meal, or if you don’t have an appetite at all. When you’re struggling with depression, it’s not uncommon to have no initiative to shop for food, prepare a meal, or clean up afterward, says Amy Gorin, a plant-based registered dietitian nutritionist in Stamford, Connecticut. “Some of the primary symptoms of depression — loss of motivation, poor concentration, difficulty […]
Aug 25

Healthy ageing: Lifestyle tips for women over 50

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“You do not need to make major dietary adjustments. Small efforts may give considerable benefits, said Dr Archana Batra, dietitian nutritionist, physiotherapist and certified diabetes educator Remember when you could eat as much pizza and ice cream as you pleased? While you may miss that time, it is essential to note that as you approach 50, the body’s metabolism slows down, and there is a decrease in oestrogen, among other hormonal changes, said Dr Archana Batra, dietitian nutritionist, physiotherapist and certified diabetes educator. So, what do women in their 50s need to do for healthy living and ageing? “If you want to live a healthy lifestyle, you must exercise and eat properly. As we age, the necessity to eat healthily becomes increasingly critical,” added Dr Batra. She further said that while there are various other recommendations, they may differ according to a person’s age, exercise level, and other health conditions. “But there are some universal guidelines that are appropriate for most people over the age of 50, and you should keep them in mind to stay fit.   Keep your bones safe With age, the bones deteriorate due to reduced mobility and mineral loss. To prevent this deterioration and even […]
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