Jul 18

Fitness goals: 8 strategies to stay healthy and happy, age like a pro

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As you age, your body undergoes changes influenced by various factors, including your lifestyle choices. Poor habits can speed up the natural ageing process, leading to a range of symptoms, from decreased mobility to chronic illnesses. The effects of ageing can manifest in several ways, such as decreased muscle strength, joint stiffness, and increased susceptibility to chronic diseases like heart disease and diabetes. These changes are often accelerated by unhealthy habits like sedentary lifestyle, poor nutrition, and smoking. However, by making proactive adjustments, you can reduce these effects and pave the way for a healthier, more vibrant future. According to the National Center for Complementary and Integrative Health (NCCIH), maintaining a balanced diet, staying physically active, managing stress, and avoiding tobacco and excessive alcohol consumption are key to promoting longevity and quality of life as you age.   Here is how these 8 lifestyle changes can help you age happy and healthy:   Stay on the move: Engage in moderate exercise such as walking, swimming, or yoga to improve cardiovascular health, muscle tone, and joint flexibility. Physical activity also supports cognitive function and mood regulation. Stick to good eats: Embrace a diet rich in fruits, vegetables, whole grains, lean proteins, […]
Jul 15

5 fitness tips to combat physical inactivity for a healthy lifestyle

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Know five essential fitness tips to combat physical inactivity and promote a healthy lifestyle. Learn effective strategies to stay active and maintain your well-being through simple yet impactful habits. Maintaining an active lifestyle is crucial for overall health and well-being. World Health Organisation’s (WHO) recent statistics point to an increasing issue in a society where mobility is medicine. Currently, half of India’s population does not exercise. This startling figure represents a worrying increase from a mere 22.3% in 2000. 31% of adults worldwide fit this description, however, India’s 49.4% proportion is higher than average. The gender gap is especially concerning, with women in India exhibiting lower levels of activity than men. If present patterns continue, it is projected that by 2030, about 60% of adult Indians will not be engaging in the recommended levels of physical activity. The consequences are severe; a lack of physical activity is linked to increased risks of illness, weight gain, and mental health issues. The World Health Organization (WHO) states that a person’s risk of non-communicable diseases (NCDs) like diabetes, heart disease, and several types of cancer is considerably increased by physical inactivity. In addition, inactivity aggravates mental health issues, weakens muscles, and impairs cardiovascular […]
Jul 12

Eye care tips: 8 ways to protect your eyes in monsoon season

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During the monsoon season, common eye problems include conjunctivitis (pink eye), styes, dry eyes, and fungal infections. Increased humidity promotes bacterial and fungal growth, leading to infections like conjunctivitis. Stagnant water and moist environments contribute to the spread of bacteria, causing styes and fungal infections. Pollutants carried in rainwater can irritate eyes, exacerbating dry eye syndrome. Proper hygiene, avoiding touching eyes with dirty hands, using clean water for eye care, and wearing protective eyewear can mitigate these issues. Immediate medical attention is advised if symptoms like redness, itching, discharge, or blurred vision occur. Here are eight essential eye care tips for the monsoon season suggested by Noida-based ENT Dr Neha Sharma. Keep your hands clean: Regular handwashing with soap and water is crucial to prevent the transfer of harmful bacteria and viruses to your eyes, significantly lowering the risk of infections such as conjunctivitis. Protect your eyes from rainwater: Shield your eyes with sunglasses or a brimmed hat to block rainwater contaminants, which can cause irritation and potentially lead to infections if they come into contact with your eyes. Maintain proper hygiene: Use separate, clean towels or tissues for your face and eyes to avoid spreading bacteria and viruses that […]
Jul 11

7 fitness tips for combatting physical inactivity for healthy lifestyle

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n a world where movement is medicine, the latest data from the World Health Organization (WHO) suggests a growing concern. Half of India’s population is now physically inactive. This stark statistic marks a troubling rise from just 22.3% in 2000. Globally, 31% of adults fall into this category, yet India’s figure of 49.4% surpasses the norm. Particularly alarming is the disparity between genders, with women in India showing lower activity levels than men. Looking ahead, if current trends persist, it’s anticipated that by 2030, nearly 60% of Indian adults will fail to meet recommended activity levels. The ramifications are dire, insufficient physical activity is associated with heightened risks of disease, weight gain, and mental health challenges. According to WHO, physical inactivity significantly increases the risk of developing non-communicable diseases (NCDs) such as heart disease, diabetes, and certain cancers. Moreover, lack of exercise contributes to poor cardiovascular health, reduced muscle strength, and compromised mental well-being.   Here are 7 fitness tips to combat inactivity   Consistency is key: Consistency forms the backbone of any successful fitness regimen. Start with short, manageable sessions of physical activity, such as a brisk walk or gentle yoga stretches. Gradually increase both the duration and intensity […]
Jul 09

7 Ways To Stay Healthy During Season Change

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Here are ways to deal with the resultant health problems   Seasonal changes can affect how our genes work, making us prone to getting sick. A study showed that genes and immune cells change with the seasons. When certain genes are less active during specific times of the year, it might make us more likely to get sick. Seasonal temperature fluctuations may cause chronic conditions, particularly among the elderly and children. Adapting to these shifts requires a holistic approach including immunity and nutrition. Let’s explore each aspect with practical suggestions.   Up your immunity There are various ways to boost immunity which include lifestyle factors. Limiting sugar intake: Excessive sugar consumption has been linked to a weakened immune system. Maintain a low-sugar diet. Adequate micronutrients: Ensure adequate intake of essential vitamins and minerals, including vitamin C, zinc, and selenium, which play a role in immune function. Sunlight exposure: Adequate sunlight exposure helps the body produce vitamin D, which is essential for immune function.   Food Maintaining a balanced diet is required to obtain a wide range of nutrients that support immunity. Papaya: High in vitamin C, papaya is a tropical fruit that can contribute to immune support. Garlic: Add garlic […]
Jul 06

Tips for Boosting Your Energy When Living with a Digestive Condition

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Energy levels and gut health are often intertwined. Here’s how to boost your energy through your gut. Fatigue is quite common among people with digestive conditions such as irritable bowel syndrome (IBS) and gastroesophageal reflux disease. Similarly, those with fatigue-related conditions, such as myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS), often experience digestive problems. In these cases, improving gut health through dietary changes, probiotics, and other treatments can often boost energy levels. Here are five tips to help boost your energy if you’re living with a digestive health condition.   Tips for boosting energy   1. Eat a balanced diet According to a 2014 research review, a nutritious diet can significantly influence the balance and activity of gut bacteria, which plays a crucial role in overall health and energy levels. Choosing foods that promote a healthy gut can enhance digestion, optimize nutrient absorption, and boost overall energy. Try to focus on eating: fiber fruits vegetables lean proteins healthy fats   Also, try to reduce your intake of sugary foods and beverages and highly processed foods that are high in unhealthy fats. These foods can disrupt the balance of bacteria in your gut. Read food labels carefully and avoid products with added sugars […]
Jul 03

Healthy Ageing: Expert Shares Essential Tips To Stay Fit In Your 60s

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Staying healthy in your 60s requires a holistic approach that includes physical activity, a balanced diet, mental health care, regular medical check-ups, and a positive mindset. Here are some health expert who shares some ways to keep yourself fit in your 60s. Read on to know more. As we age, our bodies undergo a range of changes that can impact our overall health and well-being. Maintaining optimal health becomes increasingly vital for a fulfilling and active lifestyle. From prioritizing physical fitness through regular exercise and a balanced diet to nurturing mental well-being with social engagement and mindfulness practices, these habits can significantly impact long-term health. Dr Suranjit Chatterjee, Senior Consultant, Internal Medicine, Indraprastha Apollo Hospitals who shares some ways to stay healthy in your 60s.   Physical Health 1. Exercise Regularly: Regular physical activity is vital for maintaining muscle strength, flexibility, and cardiovascular health. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with muscle-strengthening exercises on two or more days a week. Activities such as walking, swimming, cycling, and yoga can be particularly beneficial. This helps maintain cardiovascular health, strength, and flexibility. 2. Balance and Fall Prevention: Incorporate exercises […]
Jun 30

How to increase bone density

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Learn how to increase bone density through exercise and diet Do you want to know how to increase bone density and why it’s important? We need strong bones to support us and allow us to move. They protect the brain, heart and other major organs from injury. They also store minerals including calcium and phosphorus, which help keep bones strong and healthy. We reach our “peak” bone mass in our late 20s, and we start to lose bone strength as we get older. After menopause in particular, women can become more prone to osteoporosis. Strong bones, and muscles, reduce the risk of injury and improve balance and coordination. Nutrition consultant Jenna Hope says: “Maintaining high bone density is essential in reducing the risk of age-related bone disorders, such as osteoporosis, which occurs when bones become weak, brittle and prone to fracture. If we have low bone mineral density, we have a higher risk of breaking bones later on in life. We’d also be more prone to pain and impaired posture due to brittle and weak bones.” Exercise – especially weight training – can help increase bone density, as well as a diet rich in vitamins, protein and calcium. According to […]
Jun 27

10 heart-healthy lifestyle tips to keep dad fit and happy

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A father’s role extends far beyond what meets the eye. He is not merely the provider for the family, but also a supportive spouse, a devoted son, a leader at work, a brother, and, of course, a father. Unlike women, men often internalize their burdens, feeling compelled to appear strong and unwavering, neglecting their own well-being. This reluctance to show vulnerability often results in neglect of their health, manifesting in alarming statistics. The average age for men experiencing heart issues is 53, seven years younger than the global average of 60, as reported by the American College of Cardiology. Another concerning statistic reveals that the average age for men suffering strokes is 62.2. At this stage, most fathers are on the cusp of retirement, eager to embark on the life they’ve longed for as their children have grown. As a tribute to the incredible fathers everywhere, this Father’s Day, we present 10 healthy lifestyle habits that your dad can adopt. It’s never too late to inspire your father to embrace a healthier life. 1. Regular Exercise: Many fathers with demanding jobs neglect exercise due to their busy schedules. Encourage him to engage in physical activities like walking, jogging, cycling, or […]
Jun 24

Is Eating Three Meals a Day the Only Way to Be Healthy?

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How many meals a day should we eat to achieve and maintain a healthy weight? Most of us were taught to have “three square meals” a day. But having more smaller meals throughout the day can help balance out our hunger and calories. “It is suggested that those who eat more frequent, smaller meals have learned how to limit their intake at each meal and do not have the ravenous appetite that accompanies the starve-all-day, stuff-all-night approach,” said Linda Van Horn, Ph.D., a registered dietitian and professor in the Department of Preventive Medicine at Northwestern University. “Overall, it is still the total calorie intake that determines someone’s body size,” said Dr. Van Horn, who is also an American Heart Association volunteer. “Excess calorie intake, whether spread out over the day or consumed at one meal, will still contribute to weight gain.” It may seem as if avoiding food is a good way to lose weight, but it’s not. Depriving your body of food isn’t good for you, and you typically wind up getting all those calories back — and then some — because you end up making yourself so hungry. For a healthier you, focus on spreading your calorie intake […]
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