Dec 18

8 Surprising Foods That Can Help Strengthen Bones

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Go beyond dairy to help keep your skeleton healthy   There’s more to healthy bones than calcium-rich milk, although we all know that both milk and foods rich in vitamin D are good for your bones. Bone is living tissue that constantly rebuilds and repairs itself. Alas, after age 50, bones start to lose density and strength and become porous, which leads to a bone disease called osteoporosis that increases the risk of broken bones. Chances of developing osteoporosis are greater if you’re a woman; however, men also risk developing it, especially after age 70. To keep bones strong, we need two nutrients in particular — calcium and vitamin D. Our bodies cannot make calcium, so eating calcium-rich foods is vital. Vitamin D, for its part, helps the body absorb calcium from food and seems to help protect older adults against osteoporosis. Some people don’t have the taste or tolerance for dairy, but a variety of foods can help boost bone health. Although few foods have the calcium levels of dairy, if you combine several of those listed below, you can get a full day’s worth. And other nutrients — such as potassium and vitamin C — are important to […]
Dec 15

Tips on how to take care of fitness in your 40s, what are the health risks involved

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Want to adopt healthy habits to increase your chances of enjoying a vibrant and active life as you age? Here’s how to take care of your fitness in your 40s Taking care of your health becomes increasingly important as you enter your 40s as this is a pivotal decade where preventive measures and lifestyle choices can greatly impact your overall well-being. Maintaining a balanced diet rich in nutrient-dense foods is crucial for providing your body with the necessary fuel and combating age-related health issues. Regular exercise becomes even more important as it helps preserve muscle mass, strengthen bones and promotes cardiovascular health but additionally, paying attention to your mental health and managing stress is essential and this can be achieved through relaxation techniques, practicing mindfulness and seeking support when needed. Regular check-ups and screenings for conditions such as high blood pressure, diabetes and certain cancers are also vital along with prioritising sleep, staying hydrated and avoiding excessive alcohol consumption or smoking, which are key factors in maintaining optimal health in your 40s. Want to adopt healthy habits to increase your chances of enjoying a vibrant and active life as you age? Dr Tarun Sahni, Senior Consultant, Internal Medicine at Indraprastha […]
Dec 12

Longevity diet: 7 breakfast ideas to help you live longer and healthier

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Following a healthy diet for a longer life is essential! So, add these 7 longevity boosting breakfast ideas packed vitamins and minerals. The world may have advanced in many areas, but there are a lot more health problems nowadays! Therefore, if you want to enjoy longevity, your top focus should be your health and well-being. But how can you maintain it? Well, when our grandparents were younger, they believed in simple things. They consumed homegrown fruits and veggies and ate fewer processed items. They didn’t even have to make conscious efforts to follow a healthy diet for a longer life. It was a way of life for them. Today, most of us want to live longer but we don’t know how to begin! That’s why we’re here to help and to let you know that you can start with breakfast. A healthy breakfast can make a big difference! Deepti Lokeshappa, Msc Food Science and Nutrition, Senior Consultant-Clinical Nutritionist, Motherhood Hospital, Bengaluru, shared some ideas on which foods you can add in your breakfast to live a longer and healthier life.   Importance of a healthy breakfast A good breakfast is a great start to the day but some people don’t […]
Dec 08

Importance of good health: 5 habits that will help improve your lifestyle

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Maintaining a healthy lifestyle is very important if you want to live a good long life. Follow these healthy habits to improve your daily lifestyle. A healthy life means good health and sane mind. If you want to stay both physically and mentally fit, you need to practice good habits every day. You must do what is right for your mind and your body. Taking good care of your lifestyle and habits makes you feel good about yourself. It boosts your self-esteem and self-image. It is important for everyone to lead a healthy life. One should not succumb to bad habits like smoking, substance abuse and consumption of alcohol. These habits damage your health immensely and once you get addicted, there is no coming back from that. There are lots of ways of being healthy. A healthy lifestyle prevents diseases and keeps you away from chronic illnesses. Good habits strengthen your immune system and help you stay fit. A person’s overall health and well-being depend on how he chooses to live his life. Avoid eating junk and staying up late. Plenty of exercises, an adequate amount of sleep and a well-balanced diet is very important to stay healthy. If you […]
Dec 05

How to become more resilient to stress? Here’s some tips

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From eating a nutrient-rich diet to improving vagus nerve tone, here are a few ways to be more resilient to stress. We are constantly living in the world of hustle. Deadlines and stress are parts of our lives, and we slowly adapt to this lifestyle. However, maintaining emotional and mental sanity in such times is very important. While we do not have control over stressful situations, we can control how we deal with such situations with grace and composure. Being more resilient to stress helps us to stay calm and relax the nervous system and avoid feeling the sense of threat. “Eliminating all stress from your life is not possible, but becoming more resilient to it is,” wrote Nutritionist Marina Wright. “Discover the key steps and my top tip for each one to cultivate resilience, enabling you to adapt effectively to various environments, situations, experiences, and stress levels,” she further added. Eat a nutrient-dense diet: Eating a diet dense with the necessary nutrients helps in balancing the blood sugar levels and sustaining energy of the body. It also helps in supporting brain functions, regulating hormones and enhancing the gut-brain connection and reducing inflammation of the body. Protein, fibre-rich carbs and […]
Dec 02

Could a banana before bed be the key to a good night’s sleep?

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Eating fruit before bed tops the list of tips for getting a better quality sleep. Are you aware of the other key lifestyle choices that could help you drift off?   Eating a banana for dinner could be the key to a good night’s sleep, according to a charity specialising in sleep support. The Sleep Charity has released its top five tips for how to get better quality sleep in 2024, with fruit consumption shortly before bed topping the list. It says bananas in particular can help you drift off due to their high level of magnesium and potassium, which help to relax muscles. Bananas also contain the amino acid tryptophan, which stimulates production of brain-calming hormones, it adds. Fruit also encourages the production of melatonin, a hormone that occurs naturally in your body which plays a big role in how well you sleep. Grapes, tart cherries and strawberries are the best sources of melatonin among fruits, according to a study published in a special issue of Antioxidants in Health and Disease. Fruit isn’t the only food that can earn you a well-needed rest. The Sleep Charity also recommends almonds, fish, whole-grain cereals and oatcakes with cheese to help you […]
Nov 29

Lifestyle Changes to Prevent a Heart Attack

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Your lifestyle is your best defense against heart disease and stroke. By following these simple steps you can reduce the modifiable risk factors for heart disease, heart attack and stroke.   Stop smoking If you smoke, quit. If someone in your household smokes, encourage them to quit. We know it’s tough. But it’s tougher to recover from a heart attack or stroke or to live with chronic heart disease. Commit to quit. We’re here to help if you need it.   Choose good nutrition A healthy diet is one of the best weapons you have to fight heart disease. The food you eat (and the amount) can affect other controllable risk factors: cholesterol, blood pressure, glucose levels and weight. Choose nutrient-rich foods — which have vitamins, minerals, fiber and other nutrients but are lower in calories — over nutrient-poor foods. Choose a healthy diet high in vegetables, fruits and whole grains. Include low-fat dairy products, skinless poultry, fish, legumes, nontropical vegetable oils and nuts. And limit your intake of saturated and trans fats, red and processed meats, added sugars, sugar-sweetened beverages and sodium. To maintain a healthy weight, coordinate your diet with your physical activity level so you’re using up […]
Nov 26

How To Correctly Exercise: Top Tips From Pros

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When it comes to exercise, there’s no one-size-fits-all approach. Whether you’re a gym devotee or just starting on your fitness journey, understanding how to correctly exercise is key to getting the most out of physical activity and reaching your goals more quickly. Luckily for you, our team of experts has put together their top tips for safe and effective exercise so that you can get the results you desire – with less risk of injury! Keep reading as we break down what exactly constitutes the correct exercise form and provide insight into developing an effective workout routine tailored specifically to your needs!   Start with a warm-up Starting your workout with a warm-up is the perfect way to ease your body into exercise mode. A light jog, some stretching, or jumping jacks are great warm-up exercises that can help you get your blood flowing and your muscles warmed up. This preparation will help you to perform better during your actual workout routine. In addition to aiding in physical performance, warming up can also help you mentally prepare for your exercise routine, professionals from Sport Science Insider explain. It’s the perfect chance to focus your mind on what lies ahead, to […]
Nov 25

8 ways to use social media to stay healthy

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Social media allows us to communicate with people all over the world, but did you know that it could also help you maintain a heart-healthy lifestyle? Heart Health Dietitian Tracy Parker explains. Social media is often criticised for being bad for our health. It’s blamed for making people less active and feel more isolated. There are also concerns about safety and the accuracy of much information online – and it’s certainly worth remembering that not everything you see is safe or even accurate. But new technologies can also help us learn new things, connect with others and provide motivation. So, should you tweet a healthy treat, pin to stay slim or use the inspiration of an Instagram to make a healthy meal? If you are spending a lot of time online, why not use some of that time in ways that can to reap health benefits. Here are eight ways you can harness the power of technology to support your healthy habits.   1. Create a pin board Pin boarding is like having a virtual cork board where you can collect, organise and share all your favourite digital content. Pinterest is one of the most popular virtual pin boards. You […]
Nov 22

Do You Have A Sitting Job? Follow These Expert Tips To Stay Healthy

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Nutritionist Anjali Mukerjee shares some tips to keep sitting disease at bay. How many of you work from home? Let’s agree, most of us have gotten accustomed to this setup now. Well, it’s easy, convenient and gives you more flexibility to manage your tasks. Right? However, having said that we cannot deny its ample disadvantages either. One of the biggest issues is the health problems that may occur while following this kind of sedentary lifestyle. Your body needs movement and if you don’t do that enough in a day, that may take a toll on your health. Sitting at one place working and eating may also make you obese. All this can be dangerous for your overall health. So, how to deal with this situation? To prevent sitting disease, nutritionist Anjali Mukerjee shares health tips through a post on Instagram. She says, “The answers to avoid sitting disease are really logical and they are staring at us.” For the caption, she writes, “If you alternate periods of standing with periods of sitting at intervals of 30mins or 1hr, you can actually reverse the problems associated with sitting for too long and optimize your body for a better metabolic state and […]
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