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, […]
Dec 23

6 Tips To Lead A Healthy, Balanced Lifestyle

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Living your healthiest life starts right now   Maintaining a lifestyle that finds balance between eating well, exercising enough and being satisfied with it can be tricky. It’s easy to under or overdo it, which is never good for you. Finding middle ground is not just healthier but can also be maintained in the long term, unlike a crash diet or juice cleanse. These 6 tips can help you find that balance so that your healthy lifestyle benefits your body and mind.   1. Eat Mindfully It’s important to distinguish between eating when you’re hungry and eating for the sake of it. When you’re stressed, angry or happy, avoid using food as a coping mechanism as it’s a habit that can easily go out of control and lead to eating disorders in the future. Turn off the TV and social media while eating as it will only distract you further. Be mindful of the food you’re eating, which will allow you to understand when you’ve eaten enough.   2. Schedule Exercise You’ve heard about the importance of exercise over and over again and that’s because it is just that important. Regular exercise isn’t just beneficial to the body but also […]
Dec 20

Why you should focus on keeping a healthy stomach in winters and tips to follow

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Nurturing a happy stomach in chilly weather As the winter chill settles in, our stomachs may experience a dip in vitality, leading to various digestive issues. The winter season is notorious for causing respiratory illnesses such as colds and flu. You may be unaware that cold weather can cause a variety of digestive issues, but they can be minimized or even avoided. Here is all you need to know on why maintaining a healthy stomach is crucial during the winter season and offer practical tips to keep your digestive system in top shape.   Consuming excess junk foods and lack of water in body Winter often tempts us to indulge in comfort foods, but overdoing it can slow down digestion, cause bloating, and harm our digestive health. Also to be kept in mind is that as temperatures drop, our water intake tends to decrease. Inadequate hydration can lead to constipation, as the intestines struggle to process food. Ensure you stay hydrated by including liquids such as warm teas and soups into your daily routine. Go for cooked vegetables, whole grains, pulses, lentils, fresh fruits, and seeds instead. Beware of spicy foods and practice portion control to avoid digestive discomfort.   […]
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 […]
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