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 […]
May 03

What To Eat And Avoid To Stay Healthy This Summer

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Heatwave can cause health problems like rashes, nausea, dehydration and even stroke. But we are all geared up to fight it all back, with our diet. The month of March has just started, and we can already feel our bodies resisting the flaming heat. Looks like the summer is here early and the thought of the impending heatwave is scary enough to make us stay indoors. Even the Indian Meteorological Department (IMD) has issued its first heat advisory for 2024, which is expected soon. Heatwave can cause health problems like rashes, nausea, dehydration and even stroke. But we are all geared up to fight it all back, with our diet, of course. To help us out, The Ministry of Health and Family Welfare shared some dos and don’ts to follow this summer to stay healthy during the heatwave.   Which Are The Best Foods To Eat In Extreme Heat I Summer Diet Tips To Follow:   1. Stay Hydrated Drinking lots of water throughout the day is a great way to quench thirst and stay hydrated. A minimum of 8-10 glasses of water is usually advised to maintain optimal water content in the body. You can throw in some herbs […]
Apr 30

5 tips to stay healthy this summer

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India is witnessing severe heatwave conditions and already temperatures are at record high. In such a situations it is very essential to stay healthy. Summers are here and is not going to end anytime soon. North India is witnessing severe heatwave conditions and already the temperatures are at record high this season. In such a situations it is very essential to stay healthy. Heatwaves can lead to heat stroke, sunburn, dehydration among many other problems. Besides, summer heat can really be physically exhausting and uncomfortable. So here we look into some tips and tricks to stay healthy this summer season.   1. Stay hydrated Drink plenty of water to beat the heat. Summer heat and sweat can dehydrate your body leading to many health conditions. Drink at least 2 to 3 litres of water per day to keep yourself hydrated. Carry water with you whenever you step out of your house.   2. Precautions to avoid heatstroke Many people face heatstroke when over exposed to the sun during summers. Adults are more vulnerable to this as their bodies do not adjust to temperature changes as quickly. In such a situation, avoid going out of your house during the peak sunny […]
Apr 27

Sustainable tips for an eco-friendly fitness routine

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An individual’s health and fitness are of utmost importance in today’s world. This puts us in a place where we also need to think about how our daily routines affect the environment. As ethical people, including sustainable habits in our workout regime, improves both our personal and the environment’s health. Here are some useful and environmentally friendly suggestions to add to your exercise routine without sacrificing your health objectives.   Choose eco-friendly fitness gear Investing in sustainable fitness gear is the first step towards reducing your carbon footprint. Go for products made from eco-friendly materials such as bamboo, organic cotton, or recycled plastics. Look for brands that prioritise sustainability in their manufacturing processes and offer durable, high-quality products. By choosing eco-friendly gear, you not only support environmentally responsible businesses but also reduce the amount of waste generated by the fitness industry. is the first step towards reducing your carbon footprint. Go for products made from eco-friendly materials such as bamboo, organic cotton, or recycled plastics. Look for brands that prioritise sustainability in their manufacturing processes and offer durable, high-quality products. By choosing eco-friendly gear, you not only support environmentally responsible businesses but also reduce the amount of waste generated by […]
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