Jan 21

The Building Blocks of a Healthy Diet

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A healthy diet is loaded with fruits and vegetables, whole grains, and low-fat dairy. Within those food groups, certain choices go the extra mile to boost your immune system. Boost Your Immune System One of the most important steps you can take to maintain good health is to eat a healthy diet loaded with nutrients that will fortify your immune system. “I look for foods that contain particular vitamins and minerals,” says Lillian Craggs-Dino, RD, a registered dietician at the Cleveland Clinic Florida’s Bariatric and Metabolic Institute. “These are foods that can boost immunity and, in some cases, even fight infection.” She recommends the following 10 foods, which contain nutrients that help keep your immune system healthy and ready to fend off illness.   Red or Pink Grapefruit Grapefruit is packed with vitamin C, making it an immune-boosting essential. The red and pink varieties are especially good choices because, as their rosy color indicates, they’re packed with bioflavonoids, which are phytonutrients. These naturally-occurring compounds cause beneficial reactions in the body, including an added immunity boost, Craggs-Dino says. Halve a grapefruit, broil it for just a minute or two, and dust it with cinnamon, another immunity booster.   Cauliflower Cauliflower, broccoli, […]
Jan 19

How to keep your brain healthy

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We know that cognitive decline is a part of aging, but experts say you can slow down this process significantly by living a healthy life. No one wants to live their golden years with dementia and health experts say we can have an influence on the health of our brains by taking steps that are actually great for our overall health as well. Doctors say research is showing that certain lifestyle choices have a huge impact on how we age, how we think, and how we feel. They say to keep your brain healthy:   1. Exercise regularly. Research says this is possibly the number one thing we can do for our brains as studies shows that physically active people are less likely to experience a decline in their mental function. 2. Get enough sleep. Lots of research is showing that sleep is when our brains clear abnormal proteins that contribute to cognitive decline. It’s also an opportunity for our brains to repair and organize. Best is seven or eight hours each night. 3. Eat healthy foods. Harvard Health says people who eat a Mediterranean style diet which includes fruits, vegetables, fish, nuts, unsaturated oils and less red meat, are […]
Jan 16

Healthy living on a budget made easy, according to a nutritionist

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Amidst the rising cost-of-living crisis, the pursuit of a nutritious diet remains a challenge for many South Africans.   The importance of balanced nutrition in promoting overall well-being has prompted a need for practical strategies to incorporate healthy food choices without straining limited budgets. According to respected nutritionist Mbali Mapholi, addressing the nutritional paradox in South Africa requires a concerted effort to promote balanced and nourishing food choices that are both affordable and accessible to all. “Good nutrition should be accessible to everyone, regardless of their budget. By making smart choices and embracing simple cooking methods, we can all nourish our bodies without breaking the bank. “It’s not about overhauling every aspect of life but rather creating small sustainable habits that you and your family can maintain long term,” explains Mbali. To assist individuals and families in achieving a healthy diet without financial strain, Mapholi has shared practical tips and strategies:   Planning is key Planning meals for the week ahead allows for the creation of a shopping list, minimising impulse purchases and ensuring that only necessary items are bought. Additionally, preparing homemade snacks, such as trail mix and freshly cut fruits and veggies, not only saves money but also […]
Jan 13

10 ways to keep yourself healthy in 2024

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Having someone by your side to cheer you on and keep you motivated is very important. When it comes to New Year resolutions, ‘eating healthy’ and ‘staying fit’ are some of the most popular ones. Each year, there is a desire in each one of us to do better than we did the previous year, especially when it comes to taking care of our bodies and, thereby, our health. With the added emphasis on health that the previous years brought about, it’s more important than ever to make those healthy eating resolutions and stick to them. So, if you’ve decided that the coming year is dedicated to changing your habits and start living a healthier life, more power to you! We, as always, are happy to help. Whether it is setting more realistic and achievable goals or making small dietary changes, we’re giving you 10 tips to help you stick to your healthy eating goals this new year.   Don’t skip breakfast: Breakfast is the first meal of the day, so skipping it is an absolute no-no. Your body needs to fuel up and prepare for the day ahead, so instead of skipping breakfast, it must be one of the […]
Jan 10

The Health Benefits of Music

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Music has been the subject of numerous academic studies around the world, investigating its beneficial effects on health and mental wellness. While you may be aware of these effects first-hand, research has consistently proven that listening to music can often make a more powerful impact than medication on your health and well-being. Here are four ways that listening to music is good for your health.   Boosts Your Happiness While you may have experienced the effects anecdotally, listening to your favorite music is a proven, easy way to elevate your mood. A study from McGill University showed that large amounts of the feel-good neurotransmitter dopamine were released after participants listened to music they like, causing them to feel happy and excited. You can experience this natural high after hearing your favorite songs for at least 15 minutes.   Enhances Your Immune System Listening to certain genres of music elevates your immune system function, possibly helping you recover from colds and other seasonal illnesses more quickly. A Wilkes University study demonstrated that soothing music increases the levels of immunoglobulin A (IgA) in the immune system, an antibody that plays an important role in defending against bacterial and viral invaders. Upbeat dance […]
Jan 07

How to live a happy life: 7 tips for living a happier and healthy life

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Do you wake up feeling tired most mornings? If yes, it’s time to make some lifestyle changes Don’t we all want to wake up in the morning feeling refreshed? However, we wake up feeling sluggish and lethargic. How to live a happy life? Experts suggest that living a happier and healthier life can be achieved by making some simple lifestyle changes. For this reason, we spoke to experts to learn some easy ways to live a happier and healthier life. Here is their best advice. “The only guaranteed solution to boost your energy levels is diet, sleep, and exercise. A healthy diet comprising low sugar and low carbohydrates with high protein intake is key to performing at optimum physical health. Sleep of good quality and quantity is also paramount. Moreover, exercise helps improve your physical state, substantially improving your energy levels,” mentions Vipul Sanadhya, health expert and founder of Win Everyday.   How to live a happy life: 7 tips for living a happier and healthy life   1. Sunbathe Studies show that sunlight can help improve mood and boost feelings of happiness and well-being. “Within 30 minutes of waking up, spend some time under sunlight. This simple trick increases […]
Jan 04

New Year resolution ideas: 7 lifestyle tweaks for a healthier and fitter you in 2024

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New year resolution ideas: The pre-dawn run, peaceful yoga pose, workout sessions with your favourite person, or the satisfaction of eating healthy food? Tweaking your daily routine with these healthy habits will form the groundwork for a fitter and disease-free you in the new year. It’s that time of the year again when the calendar flips, and marks the arrival of a brand new year. As you walk into 2024, it is customary to focus on setting resolutions. This year, prioritise wellness. Living a healthy life isn’t just about physical effort; it is a celebration of energy and wellness that carves a pathway to positive happiness. Have you experienced living in the moment? The pre-dawn run, the peaceful yoga pose, the workout sessions with your favourite person, or the satisfaction of eating healthy food? Combining these minor changes in your daily routines may form the groundwork for improved well-being. Whether it’s opting for water instead of soda or dedicating some time daily for meditation, these small choices hold the power to shape a healthier life. Besides, such activities set the tone for a joyful beginning to the upcoming year. Here are 7 small lifestyle changes you can implement in 2024 […]
Jan 01

How to get fit: 10 every day tips to get started

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Incorporating regular health checkups into your routine can fuel your fitness journey As we turn to 2024, so many of us are penning down our fitness goals that look far-fetched at this point. But there’s a secret toolkit to get fitter this year and the application is very simple. Whether you’re looking to shed some extra inches, build muscle, or simply improve your overall health, these 10 tips will help you kickstart your fitness journey on the right track. “All you need to do is wake up on Day 1 and decide to make tiny changes in your old routine,” said Saurabh Bothra, CEO, Habuild.   How do you do that? Well, follow these simple tips and habits that Bothra swears by for a balanced and fitter life.   Have a morning routine How you start your day, determines how you create your life. “Having a fixed morning routine where you include activities like meditation, exercise, reading, walking, practicing Surya Namaskar or journaling will shape your mindset for that particular day,” said Bothra. Once you kickstart your day with such a routine, you will develop a proactive mindset for making healthy choices throughout the day. Avoid boredom by incorporating a […]
Dec 29

Constipation Prevention: 8 Lifestyle Tips To Relieve Constipation

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Check the below lifestyle changes one can make to lead a constipation free life   Constipation is a common digestive issue that can disrupt our daily lives and impact our overall well-being. While occasional irregularities in bowel movements are normal, persistent constipation can lead to discomfort and affect our quality of life. Adopting practical tips for a constipation-free lifestyle can contribute to digestive health and enhance overall vitality. Prioritizing digestive health is fundamental for a constipation-free lifestyle. By adopting these practical tips, you empower yourself to make positive choices that support regular bowel movements and contribute to overall well-being. Remember, small lifestyle changes can lead to significant improvements in your digestive health over time, and below are a few lifestyle changes that can help achieve a constipation-free life.   How Can I Solve My Constipation?   According to Dr. Hardik Shah, a Consultant Gastroenterologist at Bhatia Hospital, Mumbai people can follow the below steps to prevent constipation.   Hydration is Key: One of the simplest yet often overlooked remedies for constipation is proper hydration. Water plays a crucial role in softening stool and promoting regular bowel movements. Aim to drink at least eight glasses of water a day to keep […]
Dec 26

Eating Too Much Sugar? Try These Tips To Reduce Intake

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Here we list some strategies to help reduce your intake of sugar. High sugar intake has been associated with an increased risk of several chronic diseases such as type 2 diabetes, heart disease, and certain types of cancer. Excessive sugar consumption can lead to insulin resistance, inflammation, and metabolic dysfunction. Sugary foods can also often lack essential nutrients such as vitamins, minerals, and fibre. Consuming an excess of sugar can displace nutrient-rich foods, leading to imbalances in our diet and potential deficiencies. Besides this, sugar can be addictive which can lead to increased cravings and difficulty in moderating its consumption. This addiction-like behaviour can perpetuate unhealthy eating patterns and hinder efforts to maintain a balanced diet. Read on as we list some strategies to help reduce your intake of sugar.   10 Tips to help reduce your intake of sugar:   1. Understand food labels Learn to read and interpret food labels to identify added sugars. Look for alternative names such as corn syrup, fructose, dextrose, and sucrose. By being aware of hidden sugars, you can make informed choices about what you consume.   2. Limit processed foods Processed foods often contain high amounts of added sugars. Opt for whole, […]
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