May 30

Tips to maintain healthy joints and bones as you age

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Here’s your personal guide to good bone health​   Caring for your joints is like giving a special gift to your future self, especially if you’re dealing with joint concerns or aiming to prevent them. Think of these tips as your personal guide to keeping your joints robust – a simple journey involving staying active, eating well, and being mindful of your movements. These practices aren’t just general advice; they’re particularly useful for those managing specific joint-related conditions. By following these tips, you’re not merely looking after your joints; you’re taking a positive stride toward a better quality of life with strong and resilient joints. Our joints play a crucial role in how our body moves and functions. Keeping them healthy is vital for daily activities, physical well-being, and an overall good quality of life. As we gracefully age, prioritizing the well-being of our joints and bones becomes increasingly important. These body parts provide the support, mobility, and stability needed for an active and fulfilling life. Although aging brings changes like shifts in bone density and joint flexibility, taking a proactive approach can help maintain strong and resilient joints well into our golden years. Here are some valuable tips to […]
May 27

13 cool tips to help you stay healthy during the summer heat

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The Centers for Disease Control and Prevention says that more than 600 people in the United States are killed by extreme heat every year. Here are some tips to help you stay healthy during the summer heat. Here are some tips to help you stay healthy during the summer heat:   1. Drink plenty of fluids Drink more fluids, regardless of how active you are. Don’t wait until you’re thirsty to drink. Stay away from very sugary or alcoholic drinks — these actually cause you to lose more body fluid. Also avoid very cold drinks, because they can cause stomach cramps. Heavy sweating removes salt and minerals from the body that need to be replaced. A sports drink can replace the salt and minerals you lose in sweat.   2. Wear appropriate clothing Choose lightweight, light-colored, loose-fitting clothing.   3. Stay cool indoors Stay in an air-conditioned place as much as possible. If you don’t have air conditioning, call your local health department to see if there are any shelters in your area. Remember that due to the COVID-19 pandemic there might be restrictions on places used to keep cool, like local pools, beaches and shopping malls.   4. Electric […]
May 24

Diabetes tips: 14 healthy ways to manage your blood sugar in extreme summer heat

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As temperatures rise during the summer months, staying cool and hydrated becomes essential for everyone, especially individuals living with diabetes as extreme heat can affect blood sugar levels and increase the risk of dehydration, making it crucial to take proactive steps to manage diabetes effectively. Whether you’re enjoying outdoor activities or simply going about your daily routine, here are some tips by experts to help you stay safe and healthy in the summer heat.   Dr Ajay Shah, Managing Director at Neuberg Ajay Shah Laboratory, suggested –   Stay Hydrated: Dehydration can occur more quickly in hot weather, leading to a rise in blood sugar levels. Drink plenty of water throughout the day to stay hydrated and prevent dehydration. Avoid sugary drinks and opt for water or sugar-free beverages instead. Carry a refillable water bottle with you wherever you go, and aim to drink at least 8-10 glasses of water per day. Monitor Blood Sugar Levels: Keep a close eye on your blood sugar levels, as heat can affect how your body responds to insulin. Check your blood sugar more frequently during hot weather, especially if you’re spending time outdoors or engaging in physical activity. Be prepared to adjust your […]
May 21

Chronic inflammation: Avoid these foods to stay healthy and fit

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When tissue is damaged or threatened by pathogens, the body releases chemicals that cause blood vessels to dilate, allowing immune cells to reach the affected area. This results in increased blood flow, warmth, redness, and swelling, which are typical signs of inflammation. The immune cells, such as white blood cells, work to remove harmful substances and repair damaged tissue, says Metro hospital’s rheumatologist Vivek Madhav while acute inflammation is essential for healing, chronic inflammation, which persists over time, can be harmful and contribute to various diseases like heart disease, diabetes, and arthritis. Madhav says that lifestyle factors like diet, stress, and lack of exercise can influence inflammation levels, highlighting the importance of adopting a healthy lifestyle to manage inflammation and promote overall well-being. Here are some foods to consider avoiding or reducing as suggested by Madhav. Processed Foods: Foods high in sugar, refined grains, and unhealthy fats can promote inflammation. This includes fast food, sugary snacks, and processed meats. Trans fats: These are found in partially hydrogenated oils, often used in fried foods and baked goods. They not only promote inflammation but also contribute to heart disease. Sugary drinks: Beverages like soda and sweetened juices can spike blood sugar levels […]
May 18

Fueling fun: Summer nutrition ideas for active kids

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As the days grow longer and warmer, children eagerly embrace the freedom that summer vacation brings. But for parents and caregivers, ensuring that kids maintain a balanced diet and stay active can be challenging, especially with the allure of laid-back days and sugary treats. However, with a little planning and creativity, kids can stay nourished and energized all summer long. One of the most effective ways to achieve this is by offering a variety of nutritious snacks tailored to the different summer occasions. Whether it is a day at the pool, a playdate with friends, road trip or a family picnic, having a selection of wholesome snacks on hand ensures that kids are fueling their bodies with the nutrients they need to thrive throughout the summer months. With all that in mind, here are my top four snacks to pack for any summer occasion! 1. Frozen fruit kabobs: Thread colorful chunks of watermelon, pineapple, grapes and strawberries onto skewers for a refreshing and hydrating treat. Freeze them overnight for a cool, refreshing snack. 2. Homemade trail mix: Mix together a variety of nuts, seeds, dried fruits and a sprinkle of dark chocolate chips for a satisfying blend of protein, healthy […]
May 15

5 simple things a top nutrition scientist who studies the gut microbiome does to stay healthy

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A top nutrition scientist has shared what he does to care of his gut health, including eating up to 30 plants a week and fermented foods. Dr. Tim Spector, a British epidemiologist and cofounder of the nutrition company Zoe who studies the gut microbiome, wrote in a post shared on Instagram earlier this month: “What I do to look after my gut health is the question I’m asked most often and I always go back to these 5 principles.” A person’s gut health is considered important for their overall health because the gut microbiome, or microbes that populate it, has a symbiotic relationship with our bodies and plays a key role in its functions. The food you eat contributes to the health of those microbes. “Do all these things and you can’t go far wrong,” Spector said.   1. Eat 30 plants a week Spector said he ate 30 different plants in a week because “the wider diversity of plants you eat, the more diverse your gut microbiome tends to be.” In studies, gut-microbiome diversity has been linked to greater longevity and overall better health. An unbalanced microbiome, meanwhile, is related to health issues such as inflammatory bowel disease, infections, […]
May 12

How to Increase Your Running Stamina and Endurance

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Sometime in the future, a distance you find challenging now will feel easy. When that happens, it means you’ve increased your running stamina. We’re not saying a marathon will ever feel easy, but one day you’ll look back and notice that what you find challenging now will come much easier. An increase in running stamina comes from consistency, that means running multiple times per week for multiple weeks to accumulate fitness – there are no quick fixes if you want to increase running stamina. It’s generally accepted that it takes 10 days to 4 weeks to benefit from a run. The time will depend on the type of run, quicker and more intense runs being on the lower end of the range with long steady runs being on the other higher end of the range. Before you begin working on increasing your running stamina, you need to make an honest assessment of your current aerobic base and build on that. Whether you’re a new runner looking to complete their first 5k or an experienced runner looking to increase their stamina for the final stages of the marathon and avoid hitting the wall, the rule of “too much too soon” always […]
May 09

Scientists Say You Can Walk Way Less Than 10,000 Steps to Stay Healthy

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The ideal number of steps may surprise you, and it’s very doable.   Easy and free, walking is one of the best tools for working towards a healthier you. Our bodies are designed to move, and if you’re one of the 60% of U.S. adults who doesn’t get in the recommended amount of exercise, walking can be a great entry into a more active lifestyle. There are many compelling reasons to lace up and get moving. Research has long linked walking and weight loss, as walking effectively increases energy or calorie expenditure over time. Studies have also suggested that walking routinely can reduce the risk of cardiovascular disease, improve a person’s cognition and even decrease symptoms of anxiety. But the common guidance of 10,000 steps a day can be unrealistic for many, and new research found that you may be able to reap benefits at a far smaller daily step count. The meta-analysis, published in the European Journal of Preventive Cardiology, pulled data from seventeen long-term studies with over 226,000 participants across the world. The split was pretty even for male and female, and the average age of the participants was 64 years. The researchers looked at the daily number […]
May 07

Stay fit this summer season with THESE 5 exercises

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Health Tips for Today: With heatwave conditions in several parts of the country, it is very important to keep your health in check. Many times, in the name of heat, we skip exercises or indulge in drinks that contain a lot of sugar. Staying active in the summer can be a challenging task. However, by modifying your routine with the right exercises, you can beat the heat and stay fit during the summer. Here are some exercises during the summer season 1. Swimming: Swimming is not only a refreshing way to beat the summer heat but also an excellent full-body workout. It offers numerous health benefits while keeping you cool. It’s also a low-impact exercise that’s gentle on the joints, making it suitable for people of all ages and fitness levels. In case you don’t know swimming, this is the perfect sport to learn. 2. Aqua Yoga or Water aerobics: If swimming is not something you want to learn, then opting for water aerobics or aqua yoga is another great option for exercise. Water aerobics is suitable for all fitness levels and ages, and you don’t need to know how to swim to participate. Aqua Yoga on the other hand […]
May 06

6 winter wellness tips to help you stay healthy

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There are several ways you can boost your immune system and avoid getting sick this winter. The University Health Center shares a few simple tips to stay well.   1. Limit the spread of germs Remember to cover your mouth and nose when you cough or sneeze. If you don’t have a tissue, cough or sneeze into your upper sleeve or elbow. Wash your hands regularly using soap and warm water and scrub for at least 20 seconds. If you can’t wash your hands, use an alcohol-based hand sanitizer.   2. Stay hydrated Drinking enough water each day boosts your immune system and helps you fight viruses. Aim to drink enough water to equal two-thirds of your body weight in ounces every day.   3. Up your vitamin D intake Low vitamin D levels can make you susceptible to illnesses and negatively affect your mental health. Boost your levels by getting in the sunshine and eating foods high in vitamin D, like mushrooms and salmon.   4. Manage dry skin Cold air and low humidity can cause dry, itchy skin. Protect your skin by wearing lip balm, using a humidifier in your room, limiting your time in the shower or bath […]
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